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Science Reveals The 10 Best Brain Boosters

December 15, 2018 by Power of Positivity

What are “brain boosters?” Excellent question. For this article, a brain booster is anything – usually in the form of food or a nutritional supplement – that enhances your brainpower. Which begs the question: what is brainpower?

While many people link I.Q. with brainpower, we have a definition that’s a tad different. Brainpower is the ability to generate enough cognitive resources – energy, focus, drive, discipline, and intelligence – to perform daily tasks. Each of the brain boosters we list here enhances at least one – and in many cases more – element of brainpower as listed above.

Now, without further ado, we present what scientists say are the ten best brain boosters!

Here Are the 10 Best Brain Booster Ideas

1. Caffeine

People drink more than 400 billion cups of coffee each year. Roughly half of the U.S. population over the age of 18 drinks it every day. The average coffee drinker drinks three and a half cups every day. Okay, you get the point.

Now, coffee can be tasty, but it’s fair to say that most people don’t drink it because it’s delightful on the palate. Just eight ounces (8 oz.) of the stuff contains a whopping 95 milligrams (mg) of caffeine, the real money-maker.

Caffeine is a naturally produced psychoactive drug that stimulates the central nervous system (CNS). It is also arguably the world’s finest nootropic.

Caffeine works by blocking the adenosine receptors in your brain that produce feelings of tiredness. Depending on tolerance, a dose of 40 to 300 mg of caffeine increases both attention and alertness and decreases reaction time.

2. Aerobic exercise

Aerobics may be the best type of exercise for the brain, as it increases blood flow and heart rate. This, in effect, delivers more oxygen to the brain and allows it to perform better. Research shows that aerobic exercise increases the size of the hippocampus, the brain region responsible for verbal memory, learning, motivation, and emotions.

Per an article published by Harvard Health Publishing of Harvard Medical School, “(exercise) helps memory and thinking through both direct and indirect means.” It explains that exercise effectively reduces inflammation and insulin resistance while expediting the release of chemicals called growth factors.

But you needn’t be a marathon runner or CrossFit guru to reap the cognitive benefits of exercise! Per a 4-part study conducted by researchers at Stanford University, walking at a leisurely pace (especially outdoors) stokes creative insight while possibly increasing associative memory!

3. L-theanine

L-theanine is amino acid found in certain types of mushrooms and in green tea. Chemically, l-theanine resembles the neurotransmitter glutamate but with one key difference. L-theanine is a calming (“inhibitory”) substance whereas glutamate is an excitatory transmitter. In the brain, it is essential to have a proper balance of both excitatory and inhibitory chemicals.

L-theanine essentially inhibits the excitatory glutamate receptors while stimulating the production of GABA, another key brain chemical. Inhibitory neurotransmitters allow the brain and nervous system to maintain a state of equilibrium. In this way, l-theanine and GABA both calm the brain; both are also effective at reducing symptoms of anxiety.

4. Creatine

Creatine is an amino acid found within the body’s muscles and brain. In the body, creatine works by facilitating the recycling of adenosine triphosphate (ATP), an organic chemical that provides energy to cells throughout the body. The best food sources of creatine are fish, red meat, pork, and poultry. (Unfortunately, there is no vegan source of creatine except supplements.)

Creatine supplementation helps people perform more complex tasks more easily. Fascinatingly, this effect is much more pronounced in vegetarians (it also turns out that the veggie-eaters test higher in many studies, too!) Creatine may also positively affect working memory and processing speed.

5. Ginkgo Biloba

Gingko Biloba is an herb harvested from the “maidenhair tree” and dates back nearly 270 million (!) years. Ginkgo is a natural treatment for various conditions, such as anxiety, dementia, Alzheimer’s, and glaucoma.

Researchers believe that ginkgo provides cognitive benefits through enhanced blood circulation. Ginkgo may also have some neuroprotective properties. In a meta-analysis study of 2,381 patients, a 120mg or higher dose of ginkgo biloba was deemed a safe and possibly effective natural treatment for dementia patients.

Although we can generally consider the herbal supplement safe, some known interaction exists with prescription medications.

6. Rhodiola Rosea

Rhodiola Rosea (Rhodiola) is a herb that grows in the arctic mountainous regions of Asia, Europe, and North America. The herb is an adaptogen that effectively reduces anxiety and stress in some people.

Other potential benefits of Rhodiola include:

Anti-fatigue properties
Enhances exercise and athletic performance
It may help control diabetes
It may have anticancer properties
Reduces depressive symptoms (a double-blind study showed that two 340 mg tablets of Rhodiola rosea extract “has potent anti-depressant properties in those with mild to moderate depression.”)

7. Ginseng

Ginseng is an herb that is mainly used for medicinal reasons. Long known for having medicinal properties in Asian regions, ginseng is also relatively popular in the Western hemisphere.

Multiple studies demonstrate that the antioxidant compounds in ginseng, called ginsenosides, have multiple potent pharmacological effects. There are multiple references to ginseng’s positive effects on memory. The active components of ginsenosides can promote the following:

Neurogenesis: the development of new neurons
Neuronal growth: the growth of neurons
Neurotransmission: the signaling of molecules (neurotransmitters) in the brain
Synaptogenesis: the development of new synapses

Besides having brain benefits, ginseng may help with cell damage, immune diseases, inflammation, metabolic diseases, and stress resistance.

8. Curcumin

While curcumin has typically been associated with improving gut health and inflammation, it turns out that the ingredient may also sharpen our brains. (By the way, curcumin is not the same as turmeric. It is an extract of the spice, which is commonly used as a spice in foods like Indian curry.)

In an 8-week randomized, double-blind, placebo-controlled study, subjects who received 360 mg/day of nano curcumin showed “increased BDNF levels over the treatment period” compared to a placebo.

BDNF is important for the survival and growth of nerve cells (neurons). Nano-curcumin is a form of curcumin that is converted into nanoparticles to allow for easier and more effective absorption in the body. Nanocurcumin is more bioavailable than traditional curcumin supplements and sources.

9. Omega-3

Omega-3s are polyunsaturated fatty acids abundantly found in fatty fish, chia seeds, and some vegetables. Docosahexaenoic acid (DHA), found in high concentrations in salmon, performs three critical actions in the brain. DHA enhances learning and memory, improves synaptic plasticity, and reduces oxidative stress. Evidence also exists showing that omega-3s counteract mental illnesses like depression and schizophrenia and neurodegenerative disorders such as dementia.

Insufficient levels of omega-3 are associated with several mental disorders, including ADD, bipolar disorder, dementia, depression, dyslexia, and schizophrenia. Low levels of omega-3 may also contribute to impaired learning and poor memory.

10. Magnesium

This mineral is one of the most overlooked, underrated ones out there – and it’s absolutely critical for cognitive health. Magnesium plays a role in ATP production, which is essential to learning, energy, and neurogenesis.

You can find this mineral in multiple foods, including bananas, beans, green leafy vegetables (especially spinach), beef, dark chocolate, edamame, nuts, seeds, beef, and salmon. It can be challenging to get enough magnesium from food, but plenty of quality supplements on the market are quite reasonable.

Magnesium l-threonate is a newer form of magnesium capable of crossing the blood-brain barrier. It is highly absorbable and serves as an excellent anxiety remedy.

Final Thoughts: Things to remember about brain health

There is certainly no shortage of hucksters in the health and wellness industry. Mostly, cognitive enhancement falls under the umbrella of the “health and wellness” community. Here are a few things to remember before going on a brain-boosting splurge.

#1 – Do your research!

Do your research before purchasing any product that claims to benefit your brainpower, brain health, or something to that effect.

#2 – Don’t depend (entirely) on nootropics or supplements

While these products may help you gain an edge, they work best with a healthy diet and regular exercise. While we list no pharmaceutical drugs here, ensure you are aware of the risks if you decide to go that route.

#3 – Check for drug interactions

If you take any supplement or prescription medication, ensure you will not experience harmful interactions between the products. RxList’s “Drug interaction checker” is the best.

#4 – Correct any unhealthy lifestyle habits

In keeping with the holistic health thing, do your best to eliminate – or at least cut down on – habits that you know will harm your health. Excess alcohol use, smoking, drug use, and sleep deficiencies are big.

#5 – Watch your wallet!

Most things listed here are widely available and cheap (even free!) But that hasn’t stopped unscrupulous companies from jacking up the price (usually by claiming some “added benefit.”) Watch your money and consistently revert to Rule #1: Do Your Research!

10 Signs You Suffer From Soul Exhaustion

December 15, 2018 by Power of Positivity

“Sleep doesn’t help if it’s your soul that’s tired.” – Unknown

The world is currently suffering from an exhaustion epidemic, and it’s been festering for decades. With the advent of social media, jobs require a lot more out of their employees. Our days are busier, so we get home from work later and go to sleep later. However, it’s not only jobs that cause soul exhaustion.

We have more to worry about in terms of safety, politics, the state of the planet (read: global warming), the worldwide economy, and everything in between. It’s a vastly different world we live in now compared to even 10 years ago, and we don’t seem to be adjusting too well. Rates of diseases ranging from heart attacks to depression are on the rise, and stress could be the underlying culprit.

Being alive can feel like quite a burden at times. The world demands so much from us and it doesn’t really stop just because we feel tired. Going to sleep at night might help your brain and body recover from a long day, but how exactly does a person rest their soul? Sure, meditation and exercise can take you away from stress for a short time, but you always have to face it afterwards. This can take quite a toll on a person’s soul after a while.

If you find yourself feeling unrested upon waking up in the morning and you don’t know why, you might suffer from something called “soul exhaustion.” In this article, we’ll go over what exactly this means and signs you might have it.

Here are 10 telltale signs of soul exhaustion:

1. You don’t feel rested when you wake up.

As we said above, feeling tired when you wake up can point to something more than just a night of tossing and turning. It might mean that you just don’t want to face the day due to the amount of stressors you’ll inevitably face, and this can lead to feeling depressed and lethargic.

Sleep doesn’t really help when you suffer from soul exhaustion, because unfortunately, sleep doesn’t help the soul recover from the demands of daily life. Plus, many people with tired souls have difficulty falling and staying asleep in the first place due to lying in bed at night overthinking, and this can certainly result in a feeling of exhaustion upon waking.

If you constantly feel fatigued when you wake up, you might have soul exhaustion.

2. You constantly daydream about living a different life.

If your soul feels tired, you probably have awakened to the false reality you live in, and you no longer want to play a part in it. You might daydream about running away and living a simple life in the woods away from the stress of the daily world. Or, maybe you dream about living on a different planet entirely, where life seems more peaceful and quiet. People with soul exhaustion often use their imagination to escape reality, because their dreams give them more solace than their daily lives.

You could use this trait to your advantage, however; creative people use their imagination to create books, movies, artwork, etc. Turning your pain into a passion could serve as a positive outlet and help you work through those intense emotions you feel.

3. Your body aches often.

People with emotional issues often report feeling aches all over their body. If you have soul exhaustion, it could present with stomachaches, back pain, joint problems, headaches, or anything in between. Oftentimes, physical pain can point to a deeper issue, so if you have been feeling aches and pains lately, pay attention to how you feel emotionally. If you go to a doctor and they can’t find a diagnosis, you probably have soul exhaustion.

4. You feel disconnected from life.

If you feel like an alien in your own body and don’t feel connected to anyone, including yourself, this is a red flag that your soul is tired. Feeling uninterested in life and only doing enough to get indicates that you have a worn-out soul.

Perhaps you struggle to maintain friendships and relationships and find yourself spending most days alone. Or maybe you don’t feel connected to others any longer. Do you struggle with figuring out what to say in a conversation because you just don’t feel engaged? Pay attention to these feelings; they might hold the key to unlocking deeper issues occurring within you.

5. You have intense emotions.

Having intense emotions and not knowing how to express them could also point to soul exhaustion. You have so many thoughts and feelings going through your soul throughout the day that they become tangled inside you. You may find yourself crying even when nothing is wrong or becoming angry for no reason.

Your emotions may rage because you have an acute awareness about the world. You grow weary of the horrors that exist on our planet. This could induce a variety of emotions that you find hard to control. If you’ve been more emotional lately, look into your soul and see what you find. It might need some extra attention. Surely, it will hold the answers you’ve been seeking once you find a way to tap into it.

6. If you have soul exhaustion, you will suffer from frequent loneliness.

As we said before, having a tired soul comes with feeling lonely even in a crowd of people. You’ll feel disassociated from yourself and others because you can’t relate to the shallow topics most people seem infatuated with. Your soul is deeply hurting, and you feel that no one truly understands where you’re coming from. You’re on the outside looking in, and it’s lonely from your vantage point.

While others might seem consumed with buying the latest phones and gadgets or gossiping about their coworkers, you are wondering when the world will become a kinder, more hospitable place. You might feel lonely because you see things so differently from others.

7. You might suffer from anxiety, depression, or other mental illnesses.

The soul houses our deepest emotions. Therefore, a disconnect between your soul and body may cause you to suffer from mental illnesses such as anxiety or depression. Unfortunately, fatigue is a common symptom of depression. In fact, in one study, 90% of patients with major depressive disorder suffered from fatigue even though 80% of them were taking an antidepressant. It isn’t just physical fatigue either – it’s also emotional and mental fatigue from trying to meet demands that the soul literally doesn’t have energy for.

8. You dread going to work every day.

Someone with soul exhaustion will usually dread waking up each morning, because when the sun rises, that also means bills have to get paid. Most people don’t enjoy their jobs, but if you absolutely loathe going to work, your soul might suffer from exhaustion. You might be experiencing burnout, a common condition in today’s world.

According to the American Psychological Association, 77% of people in the U.S. experience physical symptoms due to chronic stress. Additionally, 73% experience psychological symptoms. Since the largest stressor in most people’s lives is work, it isn’t surprising that people are suffering from work-related burnout on an increased scale.

9. It feels like you’re on autopilot all the time.

If it feels like you’re just going through the motions and counting down the days until the weekend, you might need some soul rejuvenation in your life. Throughout your day, are you engaged with what you’re doing, or are you just checking off tasks until you can finally make it to your couch and relax? If your answer was the latter, soul exhaustion might be an accurate diagnosis.

No one really wants to do chores all the time, but you should get a little enjoyment out of at least one or two things during your day. If you don’t, you might want to do some soul searching and figure out what really makes you happy.

10. You don’t feel joy doing activities that used to make you happy.

If even hobbies don’t seem fun anymore, your soul may be crying out for attention. If your soul is truly exhausted, it will be hard for you to enjoy yourself no matter what you’re doing. For example, if you used to love going to karaoke night but now have zero interest in it, your mind might be preoccupied with other matters that drain your energy. You might be worried about bills, your job, the state of the world, etc.

This could also be a symptom of depression. If it affects you often, consider seeing a licensed professional who can help you get back on track.

Final thoughts on Suffering from Soul Exhaustion

Soul exhaustion can happen to anyone at any time, because life requires a lot from us humans. If you feel five or more symptoms on this list fairly often, make sure to take time to feed your soul. Remember – the world can wait, but your happiness and well-being can’t. Make sure to make yourself a priority, because your inner peace is so worth it.

10 Behaviors That Reveal Someone Is Secretly Plotting Against You

December 15, 2018 by Power of Positivity

Do you have someone in your life whose behavior you’re starting to distrust? Did you once treat them as a friend but now you sense that they’re secretly plotting against you? Unfortunately, backstabbing is part of human nature. According to a study in the Philosophical Transactions of the Royal Society B journal, women actually started plotting against each other as part of the natural evolution to reproduce thousands of years ago.

But plotting against someone is also rampant in groups, organizations, and the workplace, according to experts at the California State University. Unfortunately, as long as human characteristics like insecurity, jealousy, and competitiveness exist, there will always be someone who’s out to get someone else. Below are some behaviors that show someone may be secretly plotting against you.

10 Behaviors That Reveal Someone Is Secretly Plotting Against You

1. They like to start petty quarrels

You might be the type of person who does not like to quarrel but, somehow, you seem to always find yourself having petty fights with a person who is secretly plotting against you. For instance, you have this co-worker who seems to take pleasure in humiliating you when you’re with other groups of people. But if you ask them to stop or give a hint that you’re not backing down, your co-worker will say that they’re only joking and you’re being testy.

This person takes pleasure in pushing your buttons. As much as you try to ignore what they’re doing, you can’t help but become annoyed, and react or retaliate. Understand, however, that they are deliberately creating the tension between the two of you to get a response. This is a huge sign that they’re secretly plotting your downfall.

The best response in this situation is to not give in.
Don’t show that you are affected by getting physical or emotional.
If possible, tell a close friend or a family member about this situation.
They might not be able to do anything about the office bully but they can give you support and show you that you’re valuable and talented no matter what this co-worker says or does.

A survey on bullying in the workplace revealed that 27 percent of employees have experienced conflicts with an office bully. It happens even in the best organizations and may involve superiors and their subordinates.

2. They gossip about other people a lot

A person who likes to get back at people has too much time on their hands. They use this time to gossip about other people. They know it will be a lot easier to slice and dice someone when they have inside information.

This person knows the lives of the rest of your co-workers and will be interested in finding details about you, too. So, be careful with the office gossip and be aware of what you share with anyone. If your guard is down, whatever you share may reach the person plotting against you, who may then use what they find out to their advantage.

Now, everyone may be guilty of participating in gossip once in a while. This is also human nature, as per Psychology Today. But a person who plots will do it more than usual. You’ve got to ask yourself if they know so much about a co-worker, why won’t they talk to the person rather than talk behind their back?

3. They seem extra nice to you, at first

If the office gossip (and potential conspirator and backstabber) is being extra nice and positive towards you, take it as a red flag. A person who’s plotting your downfall will use flattery first to stroke your ego. So, they will act extra nice to you and might even do you favors. They will compliment you every chance they get and may even offer sound advice when you need it.

But beware… this friendly bit is just an act.
They will behave like they’re your best friend so that you will confide your secrets to them, or share your ideas and plans for a project at work.
They will try to pull you in their circle and share nasty stories about other people to know what you really think about your other co-workers.
Be careful because, one day when it’s convenient for them, whatever you say could be used against you.

4. They will make everything a competition

There are odd things about your friendship with someone who is secretly plotting against you. For instance, they might behave like they’re trying to out-do whatever you’ve accomplished and then make everything a competition between the two of you.

If you’re up for the same things and you end up doing better, your friend may find that hard to accept because they resent your success. A genuine friend will be truly happy for you even if your success highlights their failures.

Additionally, at some point you’ll realize you know nothing about this friend’s secrets, dreams, or goals. You’ve got to wonder what kind of friendship you have if they say they’re your best friend but you’ve got no clue about their personal life.

Because they’re competitive, they will know your secrets and weak spots but they will never share theirs. This is a sign that they haven’t been really interested in becoming your friend. They just wanted what they can get from you to use to plot against you.

5. They are not team players and may grab credit from you

People who plot against other people have a selfish streak. They are thinking of no one but themselves and will be hard to collaborate with. This is a person who likes saying “that’s not my job” if there is a task that they think is below their pay grade and job function. This is also a co-worker who will not be able to adapt to the shifts in tasks or priorities because, again, “it’s not their job.”

Suffice to say, the plotter will only care for something if it benefits them or will put them in a positive light. And they will be quick to grab credit too, even if you’ve done most of the work.

If this sounds familiar to you, make it a habit to document the stuff you do at work from now on.
This way, if issues or allegations arise, you have the paper trail and the proof.
If there are documents or files to be passed on to co-workers, be sure to have a receipt note, a witness, and a cc in the emails.
As much as possible, discuss and disclose your ideas, plans, and issues only to a trusted superior so others can’t take credit for those.

6. They like to put you down

Anything that comes out of this person’s mouth is a put-down.

They will always have something bad to say. They will criticize you, more than praise you, for whatever you’ve accomplished or achieved.
If they do dish out compliments, it’s usually backhanded or riddled with sarcasm.
When you’re not around, they talk about you in a critical manner as well. They are likely doing this to gain sympathy from the group or have one or two people turn against you too.

A person who’s plotting against you has one agenda: they want to break down your confidence, your happiness, or your positive spirit. Then they will swoop in when you’re down or when you fail to push yourself forward.

Now, if you stand up for yourself after they put you down, you’ll be seen as a threat, a sensitive person, or even a mean person. They have more reasons to justify plotting against you because, from their perspective, they are the victim.

7. They can’t seem to keep friendships

If they’re the type of persons who have several friends but no close personal ties with anyone, then it’s a sign of their shady behavior. It means that other people are on to them and may have had enough of their backstabbing behavior.

If you notice that they don’t have real friends then you should question why no one likes to be close to them. If people are avoiding them, it’s a red flag that they’re trouble.

8. They sabotage you

Are there responsibilities at work that you were expecting to get but didn’t? Are there people with whom you used to be chummy but have started treating you coldly out of the blue? Is there a sudden change in the dynamics of your group or organization that you’re suddenly feeling alienated?

Someone could be secretly plotting behind your back if there are unexplained things happening around you. They won’t show that they’re actively sabotaging you, of course. But if something doesn’t feel right and you’re feeling more and more frustrated and unhappy in the group or team, then you’ve got to suspect there’s a hand in there somewhere.

9. They lie

Someone who’s plotting against you can make up stories or give inconsistent details. Aside from belittling your efforts and taking credit, they will try to cover up their mistakes and get defensive when they think the jig is up.

You’ll know a person is lying to cover up their agenda when they …

can’t look you in the eye when you level up with them. They’ll glance upward or to their right because they’re trying to make up details.
scratch their nose, touch their face, or fidget when they’re talking to you.
take time to answer any questions when pressed for details.
like to use the words, “To be honest” or, “Trust me.”
breathe harder, sigh loudly, or clear their throat when trying to explain something.
have their hands behind their back or to their chest.
share vague details when you ask them.

10. They start spreading rumors about you

If you can tell that they’re lying to you, there’s a good chance they have started gossiping about you. If you sense that other people are treating you differently or that something is odd about the way your friends or co-workers deal with you, then you can assume that the person plotting against you has started turning the wheels of their plot to ruin you.

It’s tempting to react or defend yourself, but temper your negative emotions and give yourself time to cool off.
Instead of reacting immediately, come up with a constructive and positive solution to this issue.
Understand that this isn’t a reflection of who you are; it’s a result of someone else’s problematic behavior.
When you’re ready, speak to this person when you’ve gathered yourself together enough to approach them in a non-confrontational manner.

At this point, here’s why it’s important that you have confided in someone trustworthy about your problems with this person. Here’s why it’s also useful to have a paper trail or a documentation of everything. When situations like this do arise, you can enlist your confidantes and you have the proof to counteract the rumors.

Final Thoughts On Behaviors That Reveal Someone Is Secretly Plotting Against You

Thankfully, not every instance of annoying or inconsiderate behavior means that someone is plotting against you. So, it’s also a good idea not to become paranoid about the issue. Sometimes a person’s poor behavior might be just what it is.

While it’s important to be knowledgeable, try to focus on the good things and positive thoughts in your life. Research from the American Psychological Association says that if you cling to the great things happening around you, then you’re bound to experience three times more positive things every day.

Scientists Explain How Too Much Stress Can Actually Shrink Your Brain

December 15, 2018 by Power of Positivity

Having elevated levels of stress for extended periods of time can do a lot of damage to various parts of the body. Most of us live in a constant state of alert, and this can wear down our immune systems and just make us feel downright crappy. Anxiety and stress levels are at an all-time high, according to a poll by the American Psychiatric Association.

Among 1,000 U.S. adults surveyed about their levels of stress and anxiety, almost 40% reported feeling more anxious than they were at the same time last year. Another 39% said they felt just as anxious as last year, and only 19% said they felt less anxious. Safety, health, and finances topped the list of stressors for Americans, while politics and personal relationships trailed closely behind.

So, what does all this worrying and stress do to our brains? We will go in depth about the effects of stress on the brain, as well as a few ways you can combat stress.

Here’s how too much stress can shrink your brain:

According to a study published in Neurology, higher levels of cortisol in adults in their 40s and 50s is linked to smaller brain volumes. Researchers analyzed data from 2,231 participants, scanning the brains of 2,018 of them using magnetic resonance imaging to measure brain volume.

Higher Cortisol and Cognitive Problems

The team collected cognitive data from 2,231 participants, with 2,018 undergoing magnetic resonance imaging to measure brain volume. Participants had their cortisol levels measured in the morning, before breakfast. The team found that people with higher cortisol levels demonstrated cognitive problems such as trouble remembering things and worse brain structure. These structural changes within the brain were noticed most in women.

Cortisol affects many different bodily functions, including brain processes. So, it’s imperative for researchers to understand how high levels of cortisol affect the brain, according to lead author Dr. Justin B. Echouffo-Tcheugui, from Harvard Medical School. “While other studies have examined cortisol and memory, we believe our large, community-based study is the first to explore, in middle-aged people, fasting blood cortisol levels and brain volume, as well as memory and thinking skills,” he said.

Cortisol and Cognitive Aging

One surprising finding from the study is that, while people with higher cortisol levels demonstrated cognitive decline, researchers didn’t notice any signs of dementia in participants. While this is just one study about the effects of stress on the brain, it might mean that stress is not a leading factor in the development of dementia or Alzheimer’s. Of course, more research needs to be done on this subject.

“In our quest to understand cognitive aging, one of the factors attracting significant interest and concern is the increasing stress of modern life,” added senior author Professor Sudha Seshadri, M.D., from UT Health San Antonio and founding director of the university’s Glenn Biggs Institute for Alzheimer’s and Neurodegenerative Diseases. “One of the things we know in animals is that stress can lead to cognitive decline. In this study, higher morning cortisol levels in a large sample of people were associated with worse brain structure and cognition.”

Other positive findings from the study were that higher levels of cortisol did not correlate with APOE4, a genetic risk factor linked to cardiovascular disease and Alzheimer’s.

Keep in mind that this study does not prove that higher cortisol levels cause brain shrinkage; it just found an association between the two. However, keeping stress levels in check will help improve your well-being and mood.

Other effects of Stress on the Brain

1. Your brain can’t learn as efficiently.

A study conducted by University of California at Berkeley scientists analyzed neural stem cells in the hippocampus of the brains of adult rats. Normally, stem cells in the hippocampus only mature into neurons or a type of glial cell called an astrocyte. However, under chronic stress, researchers found that the stem cells matured into another type of glial cell called oligodendrocytes, which produce myelin to protect nerve cells. This could alter how neurons connect with each other and might affect functions such as learning and memory.

Researchers believe that the excess myelin disrupts the timing of communication within the brain and could increase risk of certain mental disorders such as PTSD, depression, and anxiety.

2. You have an increased risk of stroke.

Higher stress levels could increase risk of stroke, according to growing evidence. In one study published in the American Heart Association journal Stroke, more than 6,700 adults between the ages of 45 and 84 filled out questionnaires about chronic stress factors such as depression, anger, and hostility over the course of two years. None of the participants had cardiovascular disease when the study began.

After 8.5 to 11 years later, 147 people had suffered a stroke and 48 had transient ischemic attacks (TIAs). Compared to people with the lowest psychological scores, those with highest scores were:

86 percent more likely to have a stroke or TIA if they had depression.
59 percent more likely to have a stroke or TIA if they had chronic stress.
More than twice as likely to have a stroke or TIA if they had hostility.
Not at a significantly higher risk if they had anger problems.

“There’s such a focus on traditional risk factors—cholesterol levels, blood pressure, smoking, and so forth—and those are all very important, but studies like this one show that psychological characteristics are equally important,” lead study author Susan Everson-Rose, PhD, MPH, said in the statement.

3. Your likelihood of developing depression rises.

The study above showed that depression could cause stress, but some studies have proven the opposite to be true. National Institute of Mental Health (NIMH) scientists conducted studies that found that mice who were placed under extreme stress had decreased resilience in the face of stress and showed depression-like symptoms. This is believed to occur due to inflammation in the brain resulting from chronic stress.

Imbalances in chemicals such as serotonin and dopamine could also lead to depression; excess cortisol depletes the brain of these chemicals.

The Good News

Fortunately, our brains can change for the better, despite the depressing facts we mentioned above about chronic stress. Not all stress is bad; for example, if you’re studying to pass an exam or training for a sports competition, this is known as “good stress.” In other words, using stress as a tool when you need it instead of allowing it to run your everyday life will produce much better results.

You might not think you can control stress, but here are a few coping mechanisms that could really make a difference:

Meditation.

Countless studies have shown how meditation can reduce stress and even alleviate symptoms of mental illnesses such as anxiety and depression. Basically, it helps to slow down the brain and bring your attention to your breathing and nothing else. Our brains run on autopilot throughout the day and never get a chance to destress. Meditation provides an outlet for negative emotions and daily life stress.

Exercise.

This is another great coping mechanism for stress. Not to mention, exercise provides a multitude of health benefits ranging from better heart health to lower blood pressure. Exercise releases feel-good hormones such as dopamine that help the brain deal with stress more efficiently.

Self-care.

We are so busy throughout our days that most of us don’t take time to treat ourselves to some R&R. After work, instead of flipping on the TV, why not take a walk out in nature? Or work on that art project you’ve been putting off. You can hop in a hot bath or write in your journal to help blow off some steam and put your mind into relaxation mode.

Eating healthy.

Without the proper nutrients, our brains and bodies just can’t function properly. Make sure you eat plenty of fresh, whole foods such as fruits, vegetables, nuts, seeds, lean meats, and grains.

Getting enough sleep.

Sleep deprivation has been linked to increased stress levels and poorer cognitive function. Try to go to sleep and wake up at the same time every day so that your body maintains a good sleep schedule.

Having positive relationships.

Our relationships can either build us up or break us down. Make sure you maintain friendships with people who have a positive outlook on life and have your best interests at heart.

Laughing.

Our world has become so serious that many of us don’t laugh or smile nearly as much as we should. No matter what’s going on in your life, take time for fun and laughter. This will keep your soul young and your heart happy!

Final thoughts

While stress can do lasting damage to our minds and bodies, we can also control our stress by remaining mindful of how we feel and using the techniques listed above. Don’t allow your stress to get out of hand. Work on fixing the problems in your life that cause you stress so that it doesn’t negatively impact your health.

https://www.youtube.com/watch?v=yG-G9_LOkLA

9 Signs You Have Seasonal Depression

December 14, 2018 by Power of Positivity

What is Seasonal Depression?

Seasonal affective disorder, or seasonal depression, is a form of depression that typically affects people in the colder winter months. People with seasonal affective disorder, or SAD, experience many of the same symptoms as those with other types of depression; however, their symptoms seem to improve closer to spring. Some people do experience seasonal affective disorder in the summertime, but it’s far less common than wintertime SAD.

While a lot of people might think of SAD as just, well, sadness, this is far from the truth. Seasonal depression can become debilitating and affect every aspect of life if not treated properly. According to the American Psychiatric Association, around 4-6 percent of adults in the U.S. experience SAD. Their symptoms usually last around 40% of the year. Women tend to suffer from this condition more than men.

What Causes Seasonal Depression?

Like other forms of depression, seasonal depression has been linked to a chemical imbalance in the brain associated with less sunlight and fewer daylight hours. When winter comes around, our circadian rhythm is thrown off due to lack of sunlight, and this can disrupt our entire schedules. SAD is most commonly observed in those who live farther from the equator where it’s darker and colder in the winter. The onset of seasonal affective disorder is normally between the years of 18 and 30.

Diagnosis

To be diagnosed with SAD, people must meet the criteria for major depression occurring during specific seasons for at least 2 years. However, to meet the criteria for SAD, the patient must have more frequent seasonal depression than non-seasonal depression, according to the National Institute of Mental Health.

Below, we’ll go over some common signs and symptoms of seasonal depression, as well as how it can be treated.

9 Signs You Have Seasonal Depression

Persistent feelings of sadness and depression

Like regular depression, people with seasonal affective disorder experience frequent feelings of sadness and depression due to a dramatic decrease in sunlight. People with a family history of other types of depression are more likely to develop SAD, as well as those already diagnosed with depression or bipolar disorder.

Loss of interest in activities you once enjoyed

During the winter months, people with SAD will often withdraw from social activities and “hibernate” due to colder temperatures and dreary weather. They will show far less interest in things they once found enjoyable. Some even isolate themselves from family and friends. If this sounds like you only during the winter months, you might have seasonal depression.

Appetite increases, as well as cravings for carbohydrates

This symptom also mimics regular depression, except that people with SAD tend to get hungrier only during the winter months. In fact, as much as 65% of people with SAD report feeling an increase in appetite when it gets colder outside. This is believed to occur due to a drop in serotonin levels, which help to balance moods and control hunger.

Many people with SAD also experience intense cravings for carbohydrates, which help boost serotonin levels in the brain. Carbohydrates also cause levels of an amino acid called tryptophan to increase in the brain, which help induce feelings of calmness and contentedness. Eating too many carbs (especially simple carbs such as bread and pasta), can lead to weight gain if the calories consumed aren’t burned off. Unfortunately, around 75% of people with SAD gain weight due to an increase in appetite.

Sleeping more

People with seasonal depression tend to sleep more than people without this disorder. In fact, in one survey of people with SAD, 80% of patients reported increased sleep in the winter. Another study of people with SAD found that patients at a clinic averaged nearly 10 hours of sleep in the winter.

Lack of energy, even with more sleep

Despite the increased sleep, people with SAD often feel lacking in energy because sleeping longer doesn’t necessarily equate to sleeping better. Many people with seasonal depression have insomnia and other sleep problems because of an imbalance in chemicals such as melatonin, serotonin, and dopamine. Scientists have found that people with SAD overproduce melatonin, which helps regulate sleep. Additionally, they don’t produce enough serotonin, which helps to regulate moods.

Restless, but fatigued

As we said before, those with seasonal depression may suffer from restless sleep, which leaves them feeling fatigued during the day. However, patients may also feel restless during daytime hours, especially if they have co-occurring anxiety.

Feelings of worthlessness and shame

Unfortunately, this symptoms is one of the most common among depression sufferers. If this feeling is exacerbated during winter months, you might have seasonal depression.

Trouble focusing or making decisions

Just like major or mild to moderate depression, seasonal affective disorder can impair cognitive functions. In fact, a 2007 study in the American Journal of Psychiatry found that one participant with SAD reported that she had trouble remembering names and appointments and became easily distracted.

Frequent thoughts of death or suicide

This is another unfortunate, sometimes tragic, symptom of depression. If you are experiencing thoughts of death or suicide, please seek professional help or call the National Suicide Prevention Lifeline at 800-273-TALK (8255) for immediate assistance.

Treatment for Seasonal Depression

SAD usually involves a combination of treatments such as light therapy, talk therapy, and/or medication. We’ll go over these treatment options in more detail below.

Light therapy involves sitting in front of a light box that emits very bright light at least 20 minutes per day. Light boxes filter out harmful UV rays, and most emit 10,000 lux of white fluorescent light, which is 20 times stronger than normal indoor lighting. Treatment usually begins in early fall and continues throughout the winter, and most people see improvement within one to two weeks. It’s recommended to do light therapy first thing in the morning to help regulate brain chemicals associated with SAD.
Cognitive behavioral therapy is most commonly used to treat SAD. It’s adapted to this particular disorder and includes something called behavioral activation, which helps patients identify enjoyable activities to give them ways to cope with winter.
Selective Serotonin Reuptake Inhibitors (SSRIs) are the most common type of antidepressant used to treat seasonal affective disorder. The FDA has also approved the use of bupropion, another type of antidepressant, to treat SAD.

Seasonal Depression in Summertime

Since we have gone over the signs and treatment of wintertime SAD, we’ll briefly mention summertime SAD symptoms and treatment. Summertime SAD usually presents with the following symptoms:

agitation
difficulty sleeping
increased restlessness
lack of appetite
weight loss

Just as wintertime SAD is caused by a decrease in sunlight and colder temperatures, summertime SAD is believed to be caused by longer days and an increase in sunlight, heat, and humidity. Countries near the equator usually experience this condition more than areas farther from the equator. While less is known about summer depression, it’s believed that a drop in melatonin production is a big culprit.

Treatment includes antidepressants and talk therapy. Also, turn off lights when you’re not using them and seek air conditioning as much as possible.

Because symptoms of SAD can mirror other conditions such as bipolar disorder, hypothyroidism, and mononucleosis, a doctor will need to diagnose you and perform tests to rule out these conditions. The doctor will ask about your symptoms and when you first began noticing them. As we said before, if you find that you only experience sadness around certain times of year, then you probably have seasonal depression. However, if you have frequent feelings of sadness year-round, you might have major depression or some other form of depression.

Other tips for Dealing with Seasonal Depression

Make sure to stay in contact with friends and family to avoid isolating yourself. Even if you feel depressed, making time for loved ones can help ease symptoms. You certainly need a support system when you feel down.
Try to spend time outdoors during daylight hours. Even if it’s cold outside, you’ll feel a bit better getting some sun on your skin and spending time in nature.
Maintain a healthy diet. It’s okay to eat treats in moderation, but on a daily basis, try to eat as much fresh food as you can. Eat plenty of fruits, vegetables, whole grains, nuts, seeds, and avocados.
Drink plenty of water. In the wintertime, it’s easy to get dehydrated because our thirst signals aren’t as strong. However, make sure to hydrate even when you don’t feel particularly thirsty. Inadequate water intake can worsen depression.

Final thoughts on These Signs of Seasonal Depression

We hope you have learned a thing or two about seasonal depression and how to treat it. If you feel that you may have seasonal affective disorder, please talk to a licensed professional. Discuss your symptoms so that he/she can help you with treatment options. Never feel ashamed to get help for a mental disorder. It’s not your fault that you have a chemical imbalance in your brain. It’s important to get help for any mental disorder, because you can begin your path to recovery.

https://www.youtube.com/watch?v=lFdcCXmGpy4

11 Proven Health Benefits of Garlic

December 14, 2018 by Power of Positivity

Before discussing garlic, allow this short digression on modern medicine and the Western world.

“Let food be thy medicine and medicine be thy food.” – Hippocrates, The “Father” of Western Medicine

Ironically, Hippocrates is considered the Father of Western medicine, particularly with quotes like, “Let food by thy medicine and medicine thy food.” Most in the Western world look at food in many ways; as medicine, however, they do not (one need only look at current obesity rates.)

Let’s consider the rampant increase in prescription drug use. Have you ever considered just how obsessed Westerners are with popping pills? More than half of Americans – over 163 million people – take at least one prescription medicine every day.

The average number of pills each person takes? Four. The total number of prescriptions filled by Americans has increased over 85 percent – and in just the last 20 years.

What can explain such a drastic increase? It’s not like there has been an epidemic of some kind. People are living longer lives now than at any other time in history. (One may argue that immunizations and advanced surgical techniques have significantly influenced life expectancy more than drugs.)

Prescriptions versus Natural Remedies

Vinay Prasad, M.D., professor of medicine at Oregon Health & Science University has one theory. When asked why Americans and their physicians are so dependent on prescription drugs, Prasad asks rhetorically, “The question is, where did people get this idea? They didn’t invent it …” He continues, “They were spoon-fed that notion by the culture that we’re steeped in.” In other words, perhaps more drugs are prescribed than necessary. Perhaps a lot more.

People studying the issue note drug companies’ intense, if not downright immoral, marketing efforts. In a 2017 editorial piece featured in USA Today called “Prescription drug costs are up; So are TV Ads Promoting Them,” the publication interviewed a media research company president. This individual cites the total money spent by the industry in 2017: $6.4 billion.

Is that the reason why we rarely, if ever, hear about natural solutions to what ails us? The fact that there’s not enough money in it? Some food for thought. (Pun definitely intended.)

The myriad health benefits of garlic – a cheap, freely available food – provide an outstanding example of the potential of natural ingredients as medicine.

11 proven health benefits of garlic

Bear in mind that each claim made regarding each of the medicinal properties of garlic has at least one quality study behind it (in some cases, more than one.) So, what are these health benefits? Let’s get to it!

1. Garlic is very nutrient-dense

If our body is a vehicle, nutrients are the fuel. Nutrients are critical to all underlying biological activity that supports life. More specifically, nutrients allow for a healthy body, bodily functions, and cellular energy.

Garlic is a very nutrient-rich vegetable (and yes, it is a vegetable, not a seasoning!) with high concentrations of manganese (23% recommended daily allowance, or “RDA”), vitamin B6 (17% RDA), and vitamin C (15% RDA). Garlic also has a proper dose of selenium, calcium, copper, potassium, phosphorous, iron, and vitamin B1.

But the chemical properties of raw garlic, namely allicin, provide its inherent medicinal qualities.

2. Garlic contains potent natural compounds

Scientists continue to demonstrate the medicinal properties of garlic’s natural ingredients, most notably allium sativium, or allicin. Per the introduction to a study published in Vitro Pharmacology, where researchers study the potential effects of garlic compounds in patients with brain cancer, allicin demonstrates potent antioxidant, anti-inflammatory, antifungal, and antibacterial characteristics.

A sulfur-containing compound, other studies show that allicin possesses additional medicinal properties, like cardioprotective, antihypertensive, and nephroprotective properties as well. As we’ll discuss, allicin supplements help combat and prevent major diseases such as cancer and heart disease.

3. It boosts the immune system

Per a study published in The Journal of Nutrition, “Garlic contains numerous compounds that have the potential to influence immunity.” Immune cells are responsible for modifying the inflammatory response, which can lead to illness and disease if either suppressed or excitatory.

The same study – a randomized, double-blind, placebo-controlled trial – discovered that participants who consumed aged garlic extract (AGE) over a 90-day period tested for:

Reduced cold and flu severity
Less severe symptoms while sick
Fewer self-reported days of “suboptimal” functioning
Fewer missed days of school and work

These results led the authors to conclude that AGE supplementation may enhance immune cell function while reducing the effects of cold and flu symptoms.

4. Garlic improves oral health

Garlic has medicinal qualities in the treatment of various oral infections and diseases. Studies show that it aids in the treatment of the following:

Periodontitis
Inflammation of the gums and essential structural components of the teeth
Oral thrush, a fungal infection which causes lesions to develop on the gums, inner cheeks, mouth, tongue, and tonsils
Sore mouth from dentures

Experts observe that allicin has antimicrobial properties against a variety of bacteria, including bacteria which are resistant to many pharmaceutical-grade medicines. Garlic appears to act on oral bacteria by inhibiting the sulfur that many bacteria require to survive. Finally, it also seems to have value as a complementary treatment for some oral prescription medications.

5. It may prevent gastric cancer

Raw garlic has been found effective against the bacteria H. pylori, one of the most abundant bacteria in the digestive system. While many can live with H. pylori and never experience symptoms, it isn’t uncommon, particularly in developing countries. After some time, the bacteria may cause sores – ulcers – in the lining of the stomach and upper intestines.

A meta-analysis of 18 studies involving nearly 143,000 people found a strong correlation between the amount of garlic consumption and a reduced risk for gastric (stomach) cancer. Additional research is needed regarding its effect on H. pylori infection, however.

6. Garlic reduces high blood pressure

Taking garlic by mouth can reduce systolic blood pressure (SBP) by 7-9 “points” (mm/Hg) and diastolic pressure (DBP) by 4-6 mm/HG in people with high blood pressure. Blood pressure machines read out in the format systolic over diastolic (systolic/diastolic).

In a 2013 study, researchers found that patients given garlic tablets registered a reduction in both SBP and DBP when compared with the prescription beta-blocker, atenolol.

7. Garlic may help suppress allergies

A 2014 study published in the Journal of Medicinal Food, found that the compound ethyl acetate in aged garlic extract may suppress the immune protein FceRI, which is connected with the rise of inflammatory markers during allergic responses. Also, AGE inhibits the release of histamine, which may prevent allergic reactions.

8. It helps fight cancer

The anticancer properties of garlic are among the most researched topics in either traditional or alternative medicine. Studies continue to successfully demonstrate garlic’s therapeutic effects on lung, liver, breast, stomach, esophagus, skin, colon – and even brain cancers.

Concerning the last, researchers at the Medical University of South Carolina (MUSC) discovered that yet another compound in garlic – diallyl trisulfide (DATS) – serves as a potential weapon against glioblastoma. Glioblastoma is the most aggressive type of brain cancer, with a life expectancy of just around 14 months.

9. Garlic has anti-aging properties

Research shows that topical application of garlic extract may produce anti-aging effects due to its ability to increase the growth and lifespan of skin cells. A study published in the Journal of Ethnopharmacology found that adding garlic extract into skin cell cultures resulted in “some youth-preserving, anti-aging, and beneficial effects” due to garlic’s seeming ability to synthesize new skin cells.

Like many others, the study also notes garlic’s potential to inhibit cancer cells, concluding “the results of (this study) have applications for both anti-aging and anti-cancer research.”

10. It lowers cholesterol levels

In a 2013 meta-analysis of 39 primary trials published in the journal Nutrition Reviews, researchers from the University of Adelaide (Australia) conclude that garlic is effective in reducing serum cholesterol. Per the study, it also reduces LDL (bad) cholesterol in individuals with elevated cholesterol levels. The study notes that the reduction of cholesterol levels found in the study equates to a 38 percent lower risk of a coronary event at age 50.

However, the researchers note, garlic treatments may only be minimally effective in improving HDL cholesterol levels and triglycerides.

11. Garlic prevents obesity

Multiple studies have shown that garlic may reduce body weight and fat storage. Scientists have observed that garlic acts on two types of proteins – AMPK and uncoupling proteins – in fat, liver, and muscle tissue. It appears to convert certain macronutrients into energy as opposed to storing them as fat.

A compound in garlic, ajoene, is thought to actively decrease fat tissue by generating hydrogen peroxide, which in turn actives protein kinases that neutralize fat cells.

Final Thoughts on the Health Benefits of Garlic

Need we say more? Let’s just close with this thought. You can buy fresh garlic bulbs at almost any grocery store, for only a small percentage of what you would spend on even simple cough or flu medication.

Whether diced or crushed, it adds a great flavor to many dishes. It also gives you an immune system boost at the same time. So what are you waiting for? Start enjoying the natural, and tasty benefits of garlic with your next meal!

[Note: the information found in this article is not meant to serve as medical advice. Ensure you consult your primary care physician before starting, stopping, or making changes to your current medical or health care plan.

Harvard Scientists Explain 12 Ways to Keep Your Brain Young

December 14, 2018 by Power of Positivity

Your brain capacity isn’t fixed! In this article, we’re going to talk about the wonderful, potentially life-altering truths of neurogenesis and neuroplasticity. Armed with this knowledge, you’ll be better positioned to keep your brain young and healthy!

If there is one thing that you take away from this article, please let it be this: your mental capacity is not fixed. Your intelligence isn’t fixed. Your memory isn’t fixed. Nothing regarding mental capability is static. You can have a young brain. If you don’t have a young brain, you can make your brain young!

For a long time, scientists claimed that your brain could only change for the worse. You were born with a certain amount of brainpower, and that was it. Provided you didn’t suffer some traumatic injury; your brain would remain mostly unchanged until you died. Then, scientists clamored on about the “horrific” effects of aging on the brain. Not a peep was spoken about the human mind’s constantly-evolving nature – the sheer dynamism.

How is keeping your brain young even possible?

“Your brain – every brain – is a work in progress. It is ‘plastic.’ From the day we’re born to the day we die, it continuously revises and remodels, improving or slowly declining, as a function of how we use it.” – Michael Merzenich, Ph.D., a pioneer in the field of neuroplasticity

First, let us point out the obvious: if you don’t challenge your brain throughout life, it will eventually slow down due to aging. Let’s briefly go over what happens to the structure and function of the brain as you progress through life.

In one’s late 20s, the brain begins to lose neurons due to
The cerebrum, the outermost area of the brain, begins to thin, resulting in a reduction of synapses. (Synapses are chemical “messengers” that transmit information from one brain cell to another.)
At about 60, the brain’s frontal lobe and hippocampus regions begin to shrink. At 75, you will have lost approximately one-tenth of the neurons you had when born.
Theoretically, fewer brain connections and synapses result in slower cognitive processing.

Now, even with these changes, it is possible to keep your brain young provided that enough time is devoted to cognitive exercise (more on this later.) Numerous people of “advanced age” have retained most – if not all – of their cognitive abilities.

It’s all about how you choose to use your brain.

Neuroplasticity changes everything

“Not so many years ago, the predominant belief was that the brain was not plastic at an older age – and we contributed to an appreciation that the brain is in fact continuously plastic.” – Michael Merzenich, Winner of the 2016 Kavli Prize in Neuroscience (source)

Disseminating the truth of neuroplasticity – and its implications – hasn’t been easy. Outside of doctors, scientists, and a few other experts, most laypeople haven’t the slightest clue what the term means. This is a shame, since the very dynamic nature of human brain can very well change their lives.

In the simplest terms, the fact that your brain is neuroplastic implies that it is moldable or malleable. This means you can take steps to promote a young brain. More specifically, neuroplasticity means:

Plasticity is a common result of changing stimuli.
Interaction with the environment produces physical changes in the brain.
Connections between neurons reassemble in response to changes in the environment. (This is why humans are adept at adapting to outside changes.)
The brain can at least partially recover structurally and functionally from trauma.
Neurogenesis – the spawning of new brain cells (neurons) – continues throughout adult life in some areas of the brain.

12 Ways to Keep Your Brain Young

Let us now dive into what we can do to keep our brain healthy, young, and smart – according to Harvard scientists! Onward!

Challenge your brain

The pioneers of neuroplasticity discovered that stimulation and active engagement in an activity produce physical changes in the brain. The brainier the task, the better.

Building up a “cognitive reserve” – knowledge, memories, etc. can safeguard the brain against damage later in life. Some examples of challenging tasks include learning a new instrument or language. Additionally, do crossword puzzles, play brain games, perform mental calculations, and read if you want a young brain!

Watch your diet

Per a study published in the journal Neural Plasticity, numerous research studies have found that diet “(affects) brain structure and function, and cognitive function in aging adults” while “(modulating) neuroplasticity substrates…” Among the different neuroplasticity processes that diet influences are:

Inflammation: a defunct inflammatory response can cause brain damage
Antioxidant defenses: free radicals and toxins can build up in brain cells, causing damage
Neurogenesis: the spawning of new brain cells (neurons); a.k.a. the building of a young brain
Neurotrophic signaling: communication between proteins that assist in neurons’ development, function, and survival.

To put your best brain forward, eat a diet that is a balance of fresh fruit and vegetables, whole grains, and lean meats.

Lay off the alcohol

Research shows an existing correlation between alcohol use and dementia, a neurological condition primarily targets the elderly. Symptoms of dementia include memory loss, difficulty thinking and organization, losing track of time and day, forgetting how to perform routine tasks, and personality changes.

There’s nothing wrong with a drink or two but save the hangovers for special occasions.

Listen to music to promote a young brain

While we may not think too much about popping in our earplugs and jamming out to our favorite tunes, it turns out that there is a complex symphony happening upstairs.

Johns Hopkins University researchers placed jazz and rap musicians into an MRI machine to see what happens inside the brain and told them to improvise some tunes. They found that our brain has to seriously up its computing power to make sense of what amounts to a random sequence of beats.

Don’t multitask

Multitasking, besides being a myth, stresses out the brain. And anything that stresses out the brain contributes to aging. Instead, try single-tasking – directing your attention to the task until finished. It’s less stressful, more effective, and may even be more enjoyable. Not to mention, it will help you maintain a young brain.

Beware of negative emotions

Speaking of stress, negative emotions are about as toxic as it gets. Besides sapping your energy, negatively-charged feelings can contribute to anxiety, depression, sleep deprivation and exhaustion. People who experience negative emotions frequently are stick with lower life satisfaction, more stress, and expedited signs of aging.

If you’re stuck in a cycle of negative emotions, try learning a relaxation practice like meditation, yoga, or diaphragmatic breathing. Additionally, avoid toxic people and situations as much as possible.

Get regular exercise for a young brain

Exercise may be the best thing you can do for your mind. Physical activity increases blood flow, releases “feel good” hormones, and promotes neurogenesis. According to Harvard University researchers, animals that exercise appear to have more “efficient, plastic, and adaptive” minds.

Try getting at least 30 to 45 minutes of moderately intense exercise three times per week.

Watch your blood pressure and blood sugar

Both high blood sugar and high blood pressure increase the risk of dementia and cognitive decline in old age. Simple lifestyle habits like eating right, exercising regularly, not smoking, limiting alcohol intake, and maintaining a healthy weight can protect your brain and heart.

Make sure you visit the doctor once or twice a year for routine checkups. Discuss ways to monitor these conditions with your physician if you have a history of high blood sugar or high blood pressure.

Don’t smoke

Do you want to age too early? Smoke. Besides increasing the risk of stroke, nicotine addiction causes anxiety and irritability due to cravings and withdrawal. Smoking is also the strongest predictor of premature aging and wrinkling in men and women.

Quitting smoking isn’t easy, but it is possible with the right approach. Visit smokefree.gov for more information.

Monitor stress

Not all stress is avoidable, but episodes of hair-tugging stress fests should rarely happen, if ever. Chronic stress causes a continuous release of stress hormones which can interfere in normal functioning. Your risk of cardiovascular disease increases as does your risk of stroke.

Chronic stress is hazardous and requires a solution. While figuring out how to reduce your stress, consider a contemplative practice like mindfulness meditation, which has been shown to reduce anxiety and stress.

Talk to people

The simple act of listening to someone else’s perspective prompts the mind to try and think in different ways – a component of “flexible thinking.” Indeed, meeting new people boosts the brain’s executive function, allowing you to remain focused, tune out distractions, and improve short-term memory.

If you struggle with talking to people, try joining a club or online group to get things started. If the group is local, there will be plenty of opportunities to meet up. Promote a young brain by interacting positively with others.

Get your beauty sleep

Yes, beauty sleep is a real thing! But more important than your outward appearance is what’s going on upstairs. Sleep deprivation, which ages the brain, is more common in older adults than younger adults. Shortage of sleep causes continuous low-grade inflammation, leading to numerous health problems, including a stroke.

If you are having difficulty sleeping, connect with your healthcare provider. Aim for a minimum of seven hours each night.

Final Thoughts on Ways to Have a Young Brain

The above ideas and tips might seem like small things, but they can make all the difference. They can affect your cognitive health and your life positively. Believe that you deserve to live a healthy and happy life, both now and in the future. Take the steps you need to create that life for yourself, and you will find yourself with a young brain and a youthful attitude toward life.

5 Ways A High Fat Diet Can Help You Burn Fat and Lose Weight

December 14, 2018 by Power of Positivity

Quick note: Before we get too far into diets and dieting, please first consider your overall goals to lose weight and your general state of health. Also, please keep in mind that we are not advocating any diet, e.g., the Keto diet. Such diets are quite extreme and, as we’ll discuss, best reserved for short-term weight loss. When in doubt, seek the advice of a licensed medical professional in your effort to lose weight.

Introduction: The “Fat Scare”

“Together with other recent analyses of sugar industry documents, our findings suggest the industry-sponsored a research program in the 1960s and 1970s that successfully cast doubt about the hazards of sucrose…” – Kearns, C., et al., “Sugar Industry and Coronary Heart Disease Research.” (source)

From the second half of the twentieth century, until about 20 years ago, many people had a misplaced fear of dietary fat. “Fat? Why?” Well, as you will read, the food industry, in particular, the sugar industry, engaged in acts of misinformation by lying to the public and producing sources of information that were not only false but damaging to the public’s health.

We insist – as do food scientists, nutritionists, researchers, and scientists – that the main culprit for heart disease, obesity, and other medical conditions is not fat, but sugar. Evidence to the same is both convincing and overwhelming, as we’ll discuss.

We will cover a few things in this article, including the sugar industry’s efforts to deceive the public, the science behind low-fat diets, the case for healthy fats, and the ten ways a high-fat diet can help you burn fat and lose weight.

The Story of Ancel Keys

Let’s rewind the clock to the year 1956 when the work of American physiologist and researcher Ancel Keys led the American Heart Association (AHA) to “inform people that a diet which included large amounts of butter, lard, eggs, and beef would lead to coronary disease.” While Key’s hypotheses in this and other regards were not altogether incorrect, the scientist – and worse, the U.S. government – incredulously showed little interest in furthering research into sugar’s effects (and dangers).

It is not an exaggeration to state that the modern American diet was largely shaped by the conclusions of Keys and his contemporaries in the government. Even when faced with legitimate contradictory evidence, prominent scientists, including Keys, refused to acknowledge the relationships between sugar, poor health, and heart disease. Subsequent studies discredited many of Key’s central findings, particularly his dubious claims regarding the supposed heart benefits of the Mediterranean diet.

The promulgation of dietary and health misinformation bears, at least partial, responsibility for the continued adoption of low-fat diets. This, despite overwhelming evidence that such diets are not only ineffective, but unhealthy. Many academics and corporate hacks – two groups that aren’t always mutually exclusive – were of little help. Let’s discuss one of the more scandalous affairs involving entrenched special interests and a school named Harvard University.

“It’s the sugar, stupid!”

In the ‘60s, the Sugar Research Foundation (SRF; now called the “Sugar Association”) paid three less-than-ethical Harvard University scientists to “downplay the link” between sugar and coronary heart disease, as reported by the New York Times in 2013.

In 2016, researchers from the University of California, San Francisco (UCSF) published a scathing article in the Journal of the American Medical Association. This article details the corporate malfeasance of the then-named Sugar Research Foundation. After examining troves of internal SRF documents, reports, and statements, the research team reported the following:

In 1965, the SRF sponsored an academic article, published in the New England Journal of Medicine. This article dismissed sucrose (sugar) as a potential contributor to heart disease. UCSF researchers found evidence that SRF “set the (article’s) objective, contributed articles for inclusion and received drafts.” These are all visible indications of faulty, biased research.
Evidence contrasting SRF’s claims that sugar did not increase the risk of heart disease began surfacing as early as November of 1962. SRF officials were aware of this.
In July of 1965, D. Mark Hegstead, one of the two Harvard researchers tasked with overcoming the mounting case against sucrose (in particular, fructose), informed the head of research at SRF that the latest research “could threaten sugar sales.”
“SRF funding and participation” of Hegstead and colleagues 1967 article (published in the journal New England Journal of Medicine) was not disclosed – a scandalous omission suggesting collusion of said parties.
UCSF researchers conclude the article with this: “Policymaking committees should consider giving less weight to food industry-funded studies…and include…studies appraising the effect of added sugars on multiple CHD biomarkers and disease development.”

5 Ways a “High Fat” Diet Can Help You Lose Weight

Despite what the sugar industry would have you believe, not all fats are bad. In fact, there is such a thing as “healthy” fats, (i.e. monounsaturated and polyunsaturated fats). There are also “unhealthy” fats, (i.e. saturated fats) – and these should be strictly limited, if not avoided.

In fact, the right kinds of fats – in the right amounts – can even help speed up your goals to lose weight! Here are five ways fat can help burn… well, fat:

Healthy fat helps keep you full

One of the more difficult aspects of being able to lose weight is not eating when you’re not supposed to! (Sorry, that’s a bit obvious, huh?)

A study published in the journal Appetite confirms what many people already know: healthy fats in the form of omega-3 and omega-6 fatty acids (FA) help to manage and suppress appetite in overweight and obese individuals. Good dietary sources of omega-3 FAs include: nuts and seeds (chia seeds, flaxseeds, and walnuts); plant oils (canola oil, flaxseed oil, and soybean oil); and fatty fish (mackerel, tuna, and salmon.) Dietary sources omega-3 FAs include cereals, eggs, nuts, poultry, and whole grains.

Healthy fat accelerates the ability to lose weight

Consuming more fats and proteins and moderating carbohydrate intake help shed excess water weight and speed digestion. In a 2007 study published in the Journal of the American Medical Association of 311 overweight women, participants who adhered to a high-fat diet lost more weight (and had lower blood sugar levels) than those on low-fat diets. Moreover, researchers concluded that high-fat diets reduce obesity risk in premenopausal women.

Healthy fat trims the tummy

Belly fat is not merely unsightly; it is potentially dangerous. “Visceral fat,” in medical parlance, is a “major risk factor” for heart disease, type 2 diabetes, hypertension, and certain cancers.

High-fat, high-fiber foods such as avocados or high-fat, high-protein foods such as yogurt, can help burn abdominal fat. Recent studies demonstrate that the medium-chain fats in coconut oil can both increase metabolism and decrease fat storage from high-calorie intake.

Healthy fat protects against metabolic syndrome

Metabolic syndrome is “a cluster of metabolic disorders.”

Think high blood pressure, abdominal obesity, low healthy cholesterol (HDL) count, and high glucose levels. Metabolic syndrome affects around 23 percent of the population and is directly linked to obesity and physical inactivity.

Omega-3 FAs may help to prevent metabolic syndrome by promoting blood vessels and heart health. In addition, omega-3s help raise healthy (HDL) cholesterol levels.

Healthy fat boosts heart health (Take that, sugar industry!)

Finally, a diet rich in healthy fats promotes heart health. This is critical to both the voluntary and involuntary processes underlying fat and weight loss. Unlike the nutritionally worthless ingredient known as sugar, healthy fats – in the form of monounsaturated fats – improve blood cholesterol levels, which can decrease the risk of heart disease.

Of course, a healthy heart is necessary for proper blood circulation. This, in turn, aids metabolic processes, promotes proper digestion, and supports exercise.

Final Thoughts on How a High Fat Diet Can Help You Lose Weight

“Last year, an article in the New York Times reveals that Coca-Cola, the world’s largest producer of sugary beverages, had provided millions of dollars in funding to researchers who sought to play down the link between sugary drinks and obesity.” – The New York Times

While the sugar industry seemingly takes every opportunity to spout untruths about fat, they divulge little info on their products. While dietary fat offers many health benefits, including (ironically) fat loss, sugar provides no nutritional value whatsoever. Natural sugars found in fruit offer nutrition to the body, of course.

Food scientists have since discredited the assertions made by sugar industrialists that their product is safe. Despite this, entrenched corporate interests continue spending millions of dollars combating the advances of modern food science and nutrition. These include beverage, candy, and soda companies.

To be safe, it is best to adhere to the latest recommended daily intakes for macronutrients, including fats. The Daily Reference Intake (DRI) for total fat is 20 to 35 percent of total calories from fat (TCF); or about 44 to 77 grams of fat per day, assuming a 2,000-calorie diet. Of this amount, the intake of each fat type is as follows:

- Monounsaturated fat: 15 to 20%
- Polyunsaturated fat: 5 to 10%
- Saturated fat: less than 10%
- Trans-fat: 0%

31 Proven Ways to Save Money (Without Making More)

December 14, 2018 by Power of Positivity

Wanting to learn how to save money is an admirable endeavor. But with so much going on in our lives, it can be hard to pinpoint money-saving opportunities. Learning how to save money does not have to be difficult though! It’s a good idea for everyone to have a little cash set aside in the form of an emergency fund in case tougher times come upon you.

To help you with your cost-saving journey, we’ve brought together some great tips on how to save money!

31 Ways You Can Save Money When You’re on a Tight Budget

Read on to learn more about how to save money today:

1. Shop Around For a More Competitive Bank

If your current banking establishment is charging you a monthly or yearly fee, it would be to your benefit to shop around and try to find some better offers. Many banks these days offer accounts with zero fees and quite a few also offer bonuses for signing up with them!

2. Sell Off Your Collectibles

If you fancy yourself a collector, it may be time to rethink this. Throughout the years, different products have come along that many assumed with appreciate in value with age. Years later, the value of many of these objects has only dropped. Avoid jumping on the next fad that comes along and try to sell any of your old “collectibles”.

3. Sign Up For Customer Rewards Programs

Create a separate email address and sign up for every free reward program that is offered by retailers in your area. This way, your main email does not get spammed with unwanted emails, while you can still benefit from the deals offered to members when you need to!

4. Instead of Buying Gifts, Make Them

For the next birthday or holiday on your calendar, consider crafting your own gift to give out instead of purchasing something from a store. A handmade gift shows you really care and can be seen as much more thoughtful. Crafting something by hand can also be fun and is a great hobby!

5. Try Repairing Damaged Clothing

The next time a piece of clothing becomes ripped or torn, or you happen to lose a button, consider repairing the garment instead of just trashing it and buying a new one. Most basic clothing repairs can be done by anyone with a little research and practice, and is a great way to save money!

6. Children Can Be Entertained For Cheap!

It may be tempting to go all out and spend big bucks on your child in order to give them the time of their lives but it is actually fairly easy to entertain a child for very cheap. Arts & crafts, sports, or riding a bike are all cheap and easily accessible activities for you and your child, and have the added benefits of being either creative endeavours or ones that can increase their physical fitness!

7. Clean Out Your Closets

Dig through all of your closets and get rid of everything you no longer wear. Don’t just trash it though, consider selling it on Craigslist or eBay, have a yard sale, or even donate it for a tax deduction.

Selling your old, unused clothing is a great way to make a little extra cash while also getting rid of unwanted clutter!

8. Start Drinking More Water!

By drinking more water, not only will you save money by not having to buy more expensive beverages such as soda or juice, but you’ll also reap various health benefits as well! An added bonus of drinking more water is that you’ll likely stay fuller, longer, and will likely end up eating less during meals. All this adds up to some great cost cutting!

9. Avoid Fast Food and Convenience Stores

Instead of stopping at the nearest convenience store or fast food joint when hunger strikes, consider stocking up on simple, cheap, and healthy replacements to take along with you to snack on instead. Taking a little time out of your day, once a week is all it takes to prepare yourself for a whole week of snacking on the cheap!

10. Stop Smoking!

If you happen to be a smoker, you likely know that the habit is not only unhealthy but can also be quite expensive. Consider, if you haven’t already, trying to quit or cut down on the habit. Your lungs, wallet, and family will all likely be better off!

11. Double Up Your Next Casserole!

The next time you find yourself making a casserole, consider doubling or even quadrupling it! You can eat one right away and then freeze the others for quick and convenient meals later on. By preparing multiple meals at once like this, you can also take advantage of buying in bulk, which increases the cost savings!

12. Turn Off The Lights!

You might not think anything of leaving the lights on. It can’t really make that much of a difference in my utility bill, can it? Yes, it does add up after a while! If you aren’t using a light, try to make it a habit to turn it off. Over time, the savings will add up!

13. Yard Sale Smartly

Yard sales can be a great opportunity to find great deals on items you’ve been needing such as shoes, clothes, housewares, and tools. The trick to truly taking advantage of these saving is to limit yourself to only purchasing things that you actually need and not being suckered in by low prices and the idea of a “good deal”.

14. Switch Out Old Light Bulbs With LEDs or CFLs

If you haven’t already, now is a great time to replace your old light bulbs with energy-efficient CFL or LED light bulbs. They cost a little more upfront, but they last much much longer than older bulbs and use a great deal less electricity over their lifetime.

15. Try a Programmable Thermostat

Consider installing a programmable thermostat in your home or apartment if you haven’t already. Being able to schedule when your home is heated or cooled in order to cut costs when you aren’t around is a great technique that’ll keep more cash in your pocket!

16. Change Our Clean Your Auto’s Air Filter

New air filters for your car can cost as little as $10 so you should make it part cleaning or replacing it a regular part of your car’s maintenance routine. A clean filter can improve your mileage by up to 7%, which can save you more than $100 for every 10,000 miles driven!

17. Build Your Shopping List Around Weekly Flyers

Before you head out on your next shopping trip, take a little at your grocery store’s weekly flyer and build your shopping list and week’s meal plan around what’s on sale. Making this a habit is a great way to save money every month and you’ll likely start branching out and trying things you might not have otherwise, while you can also do smart shopping online with tools like FTA Auction Sniping that let you shop in auctions without spend all your money.

18. Compare Prices and Consider Switching Stores

Try to keep track of the prices of your regular purchases and compare them to what other grocery stores are charging. You may find you’re missing out on some real cost-cutting opportunities by not shopping somewhere else! Take note of what store has the best deals on the majority of your regular purchases and consider making the switch!

19. Avoid Buying As a Means of Stress Relief

For many of us, in times of stress, spending a little money can be just the thing we needed to offer us a bit of relief. It might be time to consider what else you might be able to do to wind down instead of spending money needlessly on things you don’t need. Other options such as exercise, reading, watching a movie, doing some yard work, or even taking a nap all have their benefits. Besides, they will also be much cheaper in the long run!

20. Cancel Underutilized Club Memberships

If you’re paying fees for club memberships that you hardly use, such as a country club or gym membership, now might be the time to consider canceling it! You’ll always have the chance of renewing later if you do decide you want to partake, but in the meantime, while you aren’t utilizing the service it is just needlessly costing you money!

21. Trying Buying Used Items

Buying used items is a great way to save yourself a load of cash! It’s not uncommon that you find an item you’ve had your eye on at a much lower price with a little bit of digging at consignment shops, used equipment stores, or used game stores. Many of these items are still in perfectly usable order, and it’s not uncommon to find clothing items ridiculously cheap that may have only been worn once!

22. Wash Your Hands!

Making it a habit to wash your hands thoroughly after using the bathroom is a great way to keep yourself from becoming sick, which can save money on medical bills and potential time out of work!

23. Do Your Holiday Shopping a Few Days After the Holiday

Try waiting a day or two after a holiday and then go shopping for next year’s decorations. Most items can be found at steep markdown prices! This is a great way to save money on items that only get used once a year anyway!

24. Try Generic or Store Brand Items

Consider giving the store brand or generic brand a shot on items that you find yourself buying frequently. You may be pleasantly surprised to find that it is of similar or sometimes better quality to the name-brand item you had been using previously! A lot of the time, the difference between store and name brand items is in the labels only and you’re actually purchasing functionally the same item!

25. Cook at Home

If you’re like the many nowadays, you probably find yourself eating out more than at home on a given week. Try cooking more meals at home. Over time, your cooking will improve and so likely will your health! Preparing and eating meals at home is a great way to save a load of money while affording you the opportunity to eat healthier foods!

26. Avoid Wandering Around the Mall

Try to avoid going to the mall if at all possible. It may be fun to window shop and people watch, but all too often temptation strikes and you find yourself with a shopping bag full of items you didn’t really want or need! Avoiding the mall is a great way to avoid this situation. Try to find something else to do with your time. Go to the movies, take a hike, or join a local sports team.

27. Cancel Unread Magazine Subscriptions

Though not as common these days, magazine subscriptions still find their way to many people’s doors, and usually don’t get much attention past that. If you find yourself with a stack of unread magazines piling up in the corner somewhere, canceling your subscription is likely a good idea.

28. Eat Your Leftovers

It’s not uncommon for people to turn up their noses at the thought of eating leftovers. This could not be a bigger mistake, however! Leftovers offer you a great opportunity to eat for cheap, and with a little creative modification, they can be made into new dishes entirely!

29. Bring Your Lunch From Home

Going out for lunch every day while at work or school can add up to a lot of money spent every week! Preparing and bringing your own lunch from home is an awesome way to save a boatload of money. Plus, you give yourself the chance to eat healthier foods!

30. Try Repairing Things Yourself

With the internet readily available and great resources such as YouTube available, small repairs and fixes are easily done by yourself. There are many tutorials and videos available online that can show you how to fix pretty much anything. You will likely find the prices much cheaper than the price of a replacement or a repair shop fee!

31. Maintain Proper Tire inflation

Keep your vehicle’s tires properly inflated! For every two PSI of pressure below the level recommended for your model. In fact, you may lose 1% of your gas mileage. With most cars running on tires five to 10 PSI below what they should be, properly inflating your times can net you a 5% improvement in your auto’s gas mileage!

With so many cost-saving opportunities available, being able to save money is made easy. After learning how to save money, you’ll be able to better prepare yourself in case of an unforeseen emergency.

Weekly tips, affirmations, and small actions to feel your best.

Persistent feelings of sadness and depression

Loss of interest in activities you once enjoyed

Appetite increases, as well as cravings for carbohydrates

Sleeping more

Lack of energy, even with more sleep

Restless, but fatigued

Feelings of worthlessness and shame

Trouble focusing or making decisions

Frequent thoughts of death or suicide

Challenge your brain

Watch your diet

Lay off the alcohol

Listen to music to promote a young brain

Don’t multitask

Beware of negative emotions

Get regular exercise for a young brain

Watch your blood pressure and blood sugar

Don’t smoke

Monitor stress

Talk to people

Get your beauty sleep

Healthy fat helps keep you full

Healthy fat accelerates the ability to lose weight

Healthy fat protects against metabolic syndrome

Healthy fat boosts heart health (Take that, sugar industry!)

Every day is a day to shine. Shine on!