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Researchers Reveal 5 Essential Oils that Calm Anxiety and Relieve Stress

November 13, 2018 by Power of Positivity

Humans have used essential aromatic oils to treat various medical ailments for hundreds (perhaps thousands) of years. Using “essential oils” to improve one’s psychological state likely began in China. Of course, they did not have that modern label. Literature suggests that the essential oils predominantly treated general pain, sleep disturbances, and anxiety and stress.

“Although essential oils have been used therapeutically for centuries, there is little published research on many of them. However, this is beginning to change as more scientific studies on essential oils are conducted around the world.” – The University of Minnesota

The ancient Greeks and Egyptians, too, contributed to the history of aromatherapy by inventing new aromas, along with simple devices for manufacturing essential oils from plants, flowers, and other natural sources. The Egyptians discovered several scents still in use today. In Greece, the “Father of Medicine,” Hippocrates, might have practiced what we now know as aromatherapy for self-healing.

The word “aromatherapy” was first used in 1937 by French chemist Rene-Maurine Gattefosse. Gattefosse suffered severe burns and was interested in essential oils’ topical (“applied to the skin”) healing power. After Gattefosse healed his wounds using lavender oil, French surgeons began using essential oils to treat injured troops during World War II. Shortly after this period, the benefits of essential oils grew much more well known.

The popularity of aromatherapy is on the rise and is now one of the fastest growing complementary therapies in the world. Compared to modern medical treatments, aromatherapy and essential oil for sleep applications are inexpensive, relatively safe, and easily accessible. Couple these benefits with much research on the effectiveness of aromatherapy, and it appears that this alternative treatment will continue to gain acceptance – and a wide following.

In this article, we’ll talk about the research behind aromatherapy, and then discuss five essential oils that calm anxiety and reduce stress.

The Science of Essential Oils and Aromatherapy

“Research…on essential oils show positive effects for a variety of health concerns including infections, pain, anxiety, depression, tumors, premenstrual syndrome, nausea, and many others.” – The University of Minnesota

The U.S. – and some other Western countries – are quite skittish when it comes to “alternative” or “complementary” medicine. Much of this reluctance is attributable to the invasion of medicine by profit seekers, especially pharmaceutical companies. We’re skeptical if it doesn’t come in the form of a pill in a brown bottle.

Never mind that much (not all) of this skepticism is entirely baseless. In fact, you can find significant evidence – hundreds of peer-reviewed, double-blind studies published in prestigious medical journals – concluding that essential oils and aromatherapy do have certain medical benefits.

Here a few noteworthy studies:

– Per a study published in the journal Phytomedicine, researchers found that an oral lavender capsule, taken over a six-week period, reduced the symptoms of Generalized Anxiety Disorder (GAD) to a degree “comparable to a common benzodiazepine (lorazepam.)” Lorazepam, a potent but dangerous medicine, is one of the most commonly prescribed drugs for people with GAD and other anxiety conditions. (1)

– In a study published in the journal Letters in Applied Microbiology, researchers conclude that the natural topical essential oil called Polytoxinol – a mix of eucalyptus, tea tree, lemon, thyme, cloves, and alcohol – successfully prevents the buildup (called ‘biofilm’) of Staphylococcus aureus. Because it was researched and manufactured in Australia, some practitioners have taken to calling Polytoxinol “Australia’s gift to the world.” (2,3)

– A groundbreaking U.K. study published in the Journal of Clinical Psychiatry cites the effectiveness of lemon balm (Melissa officinalis) in reducing behavioral and psychological symptoms in dementia patients. The placebo-controlled study found that 60 percent of patients taking the active treatment form of lemon balm had their symptoms reduced by an equivalent of 35 percent. (4)

The 5 Essential Oils

Now that we’ve talked a bit about the history of essential oils and some of the research legitimizing their use let’s discuss five of the best essential oils for relieving stress and anxiety!

(Please note: we’ve included the Latin names of each to serve as a reference. When shopping for a product, look for the species in italics next to the English name.)

1. Lavender (Lavandula angustifolia)

Lavandula is a genus of flowering plants within the mint family. The 47 known species of lavender are native to and grow throughout areas of East Africa, Southwest Asia, the Mediterranean, and many parts of Europe.

By and large, commercial enterprises harvest lavender to manufacture the essential oil of lavender. Besides being used as a favorite fragrance, lavender has many medicinal properties, including its effectiveness as a natural anti-inflammatory and antiseptic. Among all essential oils, lavender is probably the most widely adopted and, consequently, the most well researched.

A growing amount of evidence suggests some species of lavender as effective in treating certain neurological and psychological disorders. Lavender oil (from the flowers of Lavandula angustifolia) is believed to act on the brain’s limbic system, most notably the amygdala and hippocampus. The amygdala is the brain area responsible for the “fight-or-flight” response, while the hippocampus, among other processes, helps with emotional regulation and mood stabilization.

In a study published in the journal International Clinical Psychopharmacology, researchers found that oral administration 80 mg per day of Silexan – a lavender oil preparation – significantly reduces the symptoms of both generalized anxiety disorder and subsyndromal anxiety disorder. Lavender was also found to relieve symptoms of sleep disturbance and restlessness in some patients. (5)

2. Rosemary (Rosmarinus Officinalis)

Native to the Mediterranean, rosemary is an evergreen shrub with needle-like leaves. Flowers of blue, pink, purple, or white sprout from the shrub. Commercially, the entirety of the plant’s make-up – flower, leaves, and twigs – are extracted for use. Due to its attractive appearance, longevity, and pest-resistant properties, rosemary serves as decorative landscaping. In the Mediterranean regions, people use rosemary to flavor food and make herbal tea.

Medicinally, Rosmarinus Officinalis is thought to improve sleep quality and potentially reduce symptoms of anxiety and depression via hormone regulation. A 2018 double-blind, controlled study of college-aged students, published in the journal Complementary Therapies in Clinical Practice, concluded that the essential oil of rosemary might also have cognitive benefits, mainly as a memory enhancer. (6)

3. Chamomile (Matricaria recutita)

Also referred to as German, Italian, and Hungarian chamomile, scented mayweed and wild chamomile, Matricaria recutita is the most commonly cultivated variety of the flower.

In a 2009 double-blind, controlled study, researchers found a “significantly greater reduction” in symptoms of depression for the M. Recutita group than the placebo group. Such findings are significant for both alternative medicine practitioners and patients, as anxiety disorders often exist in conjunction with clinical depression.

The authors of the study also note that the evidence present in the paper coincides with “previously observed anxiolytic (‘anti-anxiety’ activity)” from a study undertaken by a research unit at the University of Pennsylvania. (7)

Other medicinal uses for chamomile include gastrointestinal (GI) disorders, hay fever, hemorrhoids, inflammation, insomnia, menstrual disorders, muscle spasms, and rheumatic pain. (8)

4. Sweet Orange Oil (Citrus sinensis)

A “newcomer” compared to the other oils mentioned, sweet orange essential oil is growing in popularity among aromatherapists and alternative medicine practitioners. Extracted from wild orange trees, Citrus sinensis shows tremendous promise as a natural treatment for multiple conditions. One such condition includes post-traumatic stress disorder (PTSD) – a debilitating anxiety condition affecting around 8 percent of the U.S. population.

Cassandra Moshfegh, lead author of a 2017 study by George Washington University researchers, states, “…The orange essential plant oil showed a significant effect on the behavioral response…This is promising because it shows that passively inhaling this essential oil could potentially assuage PTSD symptoms in humans.” (9)

In another important study, published in the Iranian Journal of Nursing and Midwifery Research, women in labor who inhaled C. Sinensis reported a lower feeling of anxiety and stress than women who did not. (10)

5. Bergamot (Citrus bergamia)

Speaking of citrus essential oils, here’s another! Bergamot is a variety of orange. While roughly the same size as the orange fruit we knew well, bergamot comes in green or yellow. Bergamot has limited production and is not as widely available as other oils on this list. Coastal areas of Italy, Algeria, Argentina, Brazil, Morocco, Tunisia, Turkey, and parts of Southeast Asia produce this oil.

Multiple studies attest to Bergamot aromatherapy’s effectiveness in treating anxiety and stress disorders. In an 8-week trial study published in the journal Phytotherapy Research, mental health patients who inhaled C. bergamia in the waiting room of a treatment center reported more “positive feelings” than other patients. (11)

In another study, researchers aimed to compare aromatherapy methods. They specifically considered the inhalation of Bergamot essential oil with and without water vapor as a compliment. Researchers gathered and analyzed each participant’s cortisol (stress hormone) levels via saliva samples to accomplish this. Data analysis of the samples showed reduced levels of cortisol among those treated, interpreted as a clinical sign of lower stress levels. Besides collecting biological data, researchers issued clinical tests measuring mood state, anxiety levels, and fatigue. The results coincided with the cortisol tests in that participants demonstrated significantly improved mind states. (12)

Sources
https://www.ncbi.nlm.nih.gov/pubmed/19962288
https://www.ncbi.nlm.nih.gov/pubmed/15960752
https://www.ncbi.nlm.nih.gov/pubmed/12143909
https://www.hindawi.com/journals/ecam/2013/681304/
https://www.sciencedirect.com/science/article/pii/S1744388117304723
https://www.ncbi.nlm.nih.gov/pubmed/22894890
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2995283/
https://www.eurekalert.org/pub_releases/2017-04/eb2-oeo041217.php
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5434918/
https://www.ncbi.nlm.nih.gov/pubmed/25824404

High Protein Vegetables : Protein Rich Powerhouse For Weight Loss And More

November 12, 2018 by Power of Positivity

Introducing high protein vegetables into your weight loss diet might help you shed pounds. Research suggests that if you want to lose weight, you could benefit from higher amounts of protein than the standard dietary reference intake (DRI). Whether you’re a vegetarian, vegan, or an omnivore seeking to buff up your protein, you could enjoy the same healthful benefits from including more vegetables.

What is Protein?

Protein is one of your three macronutrients. Carbohydrates and fat are the other two. Twenty-two amino acids make up a protein; nine are essential since your body doesn’t provide them.

What does Dietary Protein do?

• Repairs muscles, bones, skin, and your hair
• Supports your hormones
• Provides your body with enzymes
• Keeps you satiated
• Has a thermal effect on your metabolism

Where to Find Protein

While this article will focus more on vegetables, you must understand that meat sources provide you with a complete protein that has every amino acid your body needs. Does this mean you should shun your veggies? Of course not. Vegetables provide far more nutrients than simply protein, including micronutrients, fiber, and essential vitamins. Plus, a high protein meat diet where vegetables take a backseat can introduce renal problems, such as kidney stones.

Vegetarians and vegans can still find plenty of plant-based protein sources to meet their body’s needs and weight loss goals, but they must combine multiple sources to make a complete protein chain. Variety will be a major factor for you.

Excluding tofu and edamame, you should also limit soy, especially those that mimic meat, as they contain large amounts of fillers and sodium. Soy can also disrupt hormone balances in women who haven’t neared menopause because it’s a phytoestrogen. However, studies do suggest that men who eat tofu can lower their risk for prostate cancer (1, 2).

How Much Protein Do You Need?

Be wary of hard and fast numbers, because your protein needs depend solely on your current weight. Plus, your body can tolerate more than the recommended 0.36 grams of protein per pound of your body’s weight, and the more protein you consume, the more calories you’ll burn (3, 4, 5).

You should note that while you’ll burn calories without carbohydrates and fats, you will lose some benefits to appetite suppression. As you make weight loss progress or your needs change, you’ll need to reevaluate your daily intake.

What are the Adverse Effects of a High Protein Vegetable Diet?

Few studies show adverse effects. However, if you’re body isn’t attuned to eating vegetables, your stomach and intestines might need some time to adapt. Gas, stomach upset, and bloating can occur, but these generally clear up quickly.

However, some studies have suggested an increase in kidney stones when following a high protein diet. Keep in mind that the study reflected a high protein meat diet, and in studies on high protein vegetables, researchers couldn’t replicate the adverse effects (6).

Protein and Vegetables For Weight Loss?

Eating high-protein vegetables gives you double the power over the scale.

First, protein is a natural appetite suppressant. This is due to protein’s ability to rev your production of hormones, including your hunger hormone. Second, vegetables are naturally lower in calories. Third, thanks to your hormones, you’ll also be jump starting your metabolism, which increases calories burned. By including high protein vegetables, you might eat less, feel fuller longer, and lose more weight because of your increased metabolic rate (7, 8,).

Diets That Adopt High Protein Vegetables:

• Vegetarian
• Vegan
• Pescetarian
• Paleo
• Keto
• Atkins/low carb
• Trim Healthy Mama (THM)
• Low fat
• South Beach
• Weight Watchers (any program)

Paleo, Atkins, and Keto style diets will have more restrictions, but you can include plenty of the plan-approved vegetables on the list below. THM followers will find most vegetables will work for the different meals; remember, you want to limit the beans and lentils and save them for crossover meals.

If you’re at the beginning of your weight loss journey and following a low carb plan, you’ll want to avoid the starchier vegetables since their carbohydrate counts will likely put you over your daily limit. Less limiting lifestyles can allow for these high protein vegetables for weight loss in moderation.

Who Else Can Benefit From High Protein Vegetables?

It’s easy for us to say everyone because no one should shun vegetables, and most vegetables contain a decent percent of protein per serving. On top of protein, the average person will get plenty of fiber and vitamins too. However, certain people will see a larger benefit that affects their overall health or wards off the body’s natural aging process.

The body loses muscle and bone as you age. It can be harder to maintain or rebuild your stores despite healthy diets and exercise. Consuming protein rich vegetables and other foods can slow or halt the progress because of the restorative effects of protein. If you have medical conditions that compound your losses, a diet consisting of high protein vegetables might alleviate symptoms, too. This might be different from what doctors used to believe or what you’ve heard, but it truly shows the evolution of science and medicine through study.

Bodybuilders generally use protein rich diets to increase their lean gains, protect their muscles from injury, and to heal if they’ve suffered an injury. They should aim for natural sources and avoid protein powders, which have little scientific or long term studies backing them.

Even a temporary high protein vegetable diet can also assist your body in repairing itself post-surgery or injury and help heal common bedsores in elderly bed-ridden patients.

Does Protein Protect Against Disease?

Studies show promising results that certain proteins and amino acids can protect you against osteoporosis. Because protein has a correlation in naturally rebuilding and strengthening your bones, you could use a high protein diet as one form of treatment or as a preventative measure (6).

In a men’s study, eating tofu lowered the risk of prostate cancer (2).

A diet rich in soy (excluding soy foods that mimic meat like crumbles and nuggets) can lower bad cholesterol and raise good cholesterol(3).

High Protein Vegetables For Weight Loss

• Spinach
• Sun Dried Tomatoes
• Alfalfa Sprouts
• Bok Choy
• Asparagus
• Mustard Greens
• Collard Greens
• Broccoli
• Brussels Sprouts
• Cauliflower
• Artichokes
• Corn
• Potato, baked
• Kale
• Peas
• Avocado
• Mushrooms
• Swiss Chard
• Okra
• Beets
• Pumpkin
• Yellow Squash
• Zucchini
• Acorn Squash

If beans will be your primary source of protein, you should add in other vegetables or mix types of beans to create a complete protein and ensure your body receives the nine essential amino acids. You want to nourish your body and not starve it. You can combine the sources in your meal (like these delicious vegetable bowls) or over the day’s meals. All plants contain protein, so you can be creative with reaching your macronutrient goal.

You might be thinking, “oh no, not another diet.”

This one is more of a lifestyle that adapts to your current lifestyle well and truly isn’t a diet unless you’re considering a full change from one diet to consuming only crunchy high-protein vegetables for weight loss. Going vegan can be hard for many people – even vegetarian can be difficult – whereas pescetarian (eats seafood but no other animal products) is less limiting; but, they are not impossible if your heart is in it.

The weight loss premise does have basis in medical study. Scientists found that protein has three important jobs in your body: increases your metabolism, balances hormones, and satiates your hunger.

When we tie in plant based protein to make up a large portion of our plates, we find a food that is naturally low in calories and contains only healthy fats (like in avocado). Plant protein is nature’s perfect diet food no matter what diet or lifestyle you follow. The bonus? Nothing on the list is expensive or unavailable in a common grocery market.

Food for Thought

Whether you’re consuming high protein vegetables for weight loss or for another health benefit, you must remember that serving size, moderation, and variety matter. Unless you’re also consuming a protein meat source, you will need daily multiple sources of proteins to make a complete protein.

Aim to receive all your protein from whole foods. If you must supplement, try Braggs Amino Acids or another unfermented soy sauce alternative to season your foods. It will provide a large portion of your amino acids to make your complete protein and can be useful for new vegetarians/vegans or anyone new to a high protein vegetable diet.

Avoid protein powders without knowing where the company sources their ingredients; these might contain less than stellar hidden ingredients, including cheap animal by-product fillers. Organic and plant-based powders are the cleanest options. Again, use this as a transition step. No long-term studies have been performed on protein powders and health.

Remember, you can’t overdose on high protein vegetables for weight loss, but if you do notice the scale is moving in the wrong direction, you can try to cut back on the starchier or higher sugar vegetables. Your macronutrients are about balance, and your optimal balance is personalized.

Most of all, eat your veggies and reap the internal benefits as much as any outward ones.

10 Hidden Reasons of Vitamin D Deficiency

November 11, 2018 by Power of Positivity

Experts warn that some 42 percent of American Adults are deficient in vitamin D. This percentage is considerably higher for Hispanics and African-Americans at 69 and 82 percent, respectively.(1)

Vitamin D deficiency traditionally revealed rickets, a skeletal disorder characterized by fragile bones, delayed or stunted growth, and deformities. Accumulating scientific research provides some evidence that a shortage of this vitamin increases the risk of numerous health conditions, including cardiovascular disease and cancer.

Functions of Vitamin D

It’s unique in that it is classified as – and functions like – a hormone. To be more exact, it’s is a prohormone. That’s because the substance converts to a hormone within the body. Chemical alterations to it take place within the kidneys, which release it as a hormone.

Vitamin D serves many important roles within the body, including that of controlling blood calcium levels. It also assists with calcium absorption and utilization. The calcium mineralization of bones, for instance, helps create and maintain healthy and strong bones.

This vitamin also blocks the release of the parathyroid hormone. This action is critical to bone health, as the parathyroid hormone soaks up bone tissue and increases the risk of brittle and thin bones.

It may also protect against infections and illnesses by bolstering the immune system. Additionally, some research suggests that this vitamin may:

Lower the risk of breast, colon, and prostate cancer
Prevent and treat diabetes, hypertension, heart disease, and multiple sclerosis
Decrease the risk of neuro-degenerative diseases, including Alzheimer’s disease, neuromyelitis optica spectrum disorders (NMOSD), and Parkinson’s disease. (2)

How do we get Vitamin D?

Our body’s primary source of vitamin D is sunlight. After (even brief) exposure to the sun, the skin begins producing it. We’ll discuss a bit more about the importance of sunlight exposure and correcting any deficiency later.

We also get the vitamin from food and supplements, which is absorbed by the intestines and transferred to the liver. The liver converts the blood supply of vitamin D into a form that can be freely circulated throughout the body. The kidneys, meanwhile, convert the vitamin supplied to it into calcitriol – a biologically-active form of “D.”

Proper vitamin D synthesis is critical to calcium absorption and reabsorption, which occur in the small intestine and kidneys, respectively. As such, the body needs a healthy supply of biologically-available forms of vitamin D. That’s because they help the body rebuild bone tissue.

Risk Factors

The risk factors of having a deficiency are classified into modifiable and non-modifiable (fixed) risk factors. Some known modifiable factors that increase the risk of developing vitamin D deficiency:

Body weight and composition
Improper sunscreen use
Calcium intake
Sedentary lifestyle

Non-modifiable risk factors include:

Non-white ethnicity (blacks and Latinos are at a much higher risk, as mentioned)
Older age
Being female
Diagnosis of inflammatory bowel disease or cystic fibrosis (possibly chronic kidney disease)

Researchers state that living in high-latitude, low-altitude areas also increases the likelihood of vitamin D deficiency as these parts of the globe are further from the sun.

Hidden Reasons of Vitamin D Deficiency

Besides non-modifiable factors, there is no legit reason for someone to have a “D” deficiency. It is probable that most people lacking in this vitamin are merely unaware of the problem. Most importantly, they may simply remain oblivious to the benefits of the vitamin. Contributing to the problem is the way vitamin D deficiency can “sneak up” on someone. On this note, here are ten hidden causes of vitamin D deficiency:

1. Lack of sunlight

FIrst of all, the sun is our primary source of vitamin D. Not getting enough of it is the leading cause of vitamin D deficiency. We need sunlight for healthy skin and a good metabolism. Despite the misinformation, proper application of sunscreen does not impair the skin’s ability to manufacture vitamin D. On the contrary; a good sunscreen can go a long way in preventing skin cancer.

2. Getting older

As we get older, the body loses some of its natural ability to synthesize vitamin D (not to mention other nutrients). Some older adults, for various reasons, spend more time indoors. As a result, they may not get enough sunlight to re-supply the body’s reserves of vitamin D. For these reasons, the elderly often need supplements.

3. Darker skin

As noted, Latinos and African-Americans are disproportionately affected by vitamin D deficiency. The reason for this is having a darker complexion. The chemical melanin, concentrated in upper layers of the skin, interferes with vitamin D synthesis when present in high amounts. Melanin is also responsible for the skin’s pigment, or color. Consequently, a deficiency is more widespread among the Latino and African-American demographics.

4. Kidney disorder

Consider this: only about one in ten people with a kidney condition are aware of it. Disorders of the kidney, including kidney disease, can create numerous health issues. One of these is a shortage of the vitamin. Furthermore, the liver produces proteins called fibroblast growth factor as the disease progresses. Thus, the reaction inhibits the body’s metabolism of vitamin D. For this reason, an individual who has problems with their kidneys should be more aware of the importance of getting enough of this vitamin.

5. Celiac disease

Celiac disease is characterized by an immune reaction to gluten, a type of protein in barley, rye, and wheat. Digestive complications brought about by celiac disease make it difficult to absorb enough nutrients, including the “D” vitamin. As with other illnesses listed here, celiac disease may serve as a double whammy because sufferers are more likely to stay indoors. Furthermore, an estimated 70 percent of those with the disease remain deficient in vitamin D.

6. Cystic fibrosis

Cystic fibrosis, a progressive genetic disease, leads to lung infections and difficulty breathing. Besides damaging the lungs, cystic fibrosis may also cause gut problems. Whenever the gut is affected, complications may arise in the proper absorption of fat. This, in turn, disrupts absorption of fat-soluble nutrients such as vitamin D.

7. Crohn’s disease

Crohn’s, an inflammatory bowel disease (IBD), may also interfere with vitamin D function. Intestinal inflammation hinders the absorption of vitamin D. Ulcerative colitis, which damages the colon or large intestine, is another IBD condition that may lead to a deficit of this vitamin.

8. Obesity

Fat doesn’t interfere with the body’s ability to manufacture or absorb vitamin D. Instead, excess fat in cells “sucks up” too much vitamin D. Therefore, this reduces the amount of vitamin D available for circulation to other areas of the body. Obesity is defined as having a body mass index (BMI) of over 30.

9. Gastric-bypass surgery

Gastric bypass surgery, a modern way of treating obesity, can complicate the function of the vitamin. That’s because the procedure removes a large part of the intestine. In turn, the process can impact the amount of “D” that the body absorbs.

10. Whipple’s disease

Whipple’s disease is an intestinal infection so named for the bacteria causing it – Tropheryma whipplei. This disease negatively affects the body’s ability to break down food components, such as carbohydrates, fats, and proteins. It also blocks the intestinal openings that take in nutrients. Therefore, it interferes with the absorption. Fortunately, the condition is quite rare.

Diagnosis and Treatment for Vitamin D Deficiency

People most often find they’re deficient in vitamin D via a blood test. The “normal” range is defined as 30 ng/mL. Anywhere from 20 to 30 ng/mL is considered “insufficient,” and less than 20 ng/mL is diagnosed as a deficiency. Treatment usually involves getting more of the vitamin through supplements or food (see below.)

Final Thoughts: Sources of Vitamin D

Individuals who are outside in the sun for between 10 to 30 minutes a day, several times per week, generally need not worry about a deficiency. The one exception to this rule can be found in people who live in parts of the globe where the sun likes to disappear for long stretches of time, or where the sun is far away.

If you have a skin condition that prevents you from acquiring enough sunlight, speak with your doctor about supplements. Food sources of “D” include:

Fortified dairy products
Fortified grains
Egg yolks
Fresh fish
Fish liver oils

The Institute of Medicine lists a recommended dietary allowance (RDA) of vitamin D as 600 international units (IU) for people aged 1 to 70. However, this amount increases to 800 IU in adults over the age of 70. Thus, most people can safely intake this amount. However, the “upper limit” (in medical parlance) is 4,000 IU per day. Some doctors may temporarily recommend over 4,000 IU for those with a deficiency.

11 Signs You Have Second Hand Stress

November 11, 2018 by Power of Positivity

Stress is no joke. Anyone who has ever felt the pressure of a time crunch or a big project at work knows how damaging stress can be. But what happens when the stress isn’t even about you?

Secondhand stress happens when you are heavily involved in someone else’s stressful experiences. This is because the body tends to mirror the actions of those you’re surrounded by naturally. Emotions, too, are often mirrored.

This happens somewhat the same way that one catches other people’s yawns. You might also compare it to how you can feel palpable tension or how happiness is contagious. But secondhand stress makes you even more susceptible to their negative emotions.

The issue with secondhand stress is that you rarely ever realize you’re experiencing it until you’re in too deep. It’s important to notice when your anxious response starts so you can take a break. Let’s discuss some signs that you may have secondhand stress.

Here Are 11 Signs You Have Second Hand Stress

“The greatest weapon against stress is our ability to choose one thought over another.” – Unknown

1. You know you feel stress, but you can’t figure out why.

Secondhand stress doesn’t come from within yourself. This means that while you recognize that you’re under pressure, you’ll be confused because you don’t think there’s any reason to be stressed.

This usually means that although someone else is stressed, you feel it too. You’d be surprised how catching this emotion can genuinely be. According to psychotherapist and author Jonathan Alpert, if you’re not setting proper boundaries around you, letting people dump their problems on you, or having trouble saying no, you’re even more at risk of catching stress.

The danger here is that most people don’t think about their anxiety levels. They recognize it and move on, even when they can’t tell for sure why that negative emotion is there. As such, you’ll want to ensure that you take note of when it’s not you experiencing the stress but someone else.

2. You notice your colleague is obviously under a lot of stress.

Do you have a colleague who always seems to be tearing their hair out? Does this correlate with your anxiety? If that’s the case, you’ve found the person responsible for the secondhand stress you’re experiencing.

So what’s the best way to avoid this? After all, you have to see your colleagues pretty much on a daily.

Recognize the coworkers who tend to trigger that response in you. Awareness can help a lot in avoiding secondhand stress.
Once you know who the troublesome colleague is, start limiting your time spent with them. For instance, let them know you don’t have much time to discuss something.
Prepare yourself for the inevitable pressure so that you’re ready to manage it and prevent it from worsening.

3. You’re rushing through your usual work tasks.

A time crunch is one of the main reasons for stress. But when that time crunch is being hounded on you by a boss, colleague, or even a partner, their “downer” mood will likely spread. This means you must deal with unwanted secondhand stress on top of your pressure to meet a deadline.

If you have coworkers who tend to be very interested in planning and you haven’t been abiding by those ideas, be prepared to face some resistance. Their stress is going to be catching. Try speaking to them about balancing speed and what is possible.

4. You’re more pessimistic than you used to be.

No matter how optimistic you usually are, hanging around those who are constantly down and harmful will only bring you down. The troubling part is that this tends to happen slowly but surely, so you may not even notice it.

Pessimistic behavior often stems from having your positive thinking shot down. If you’re around someone who keeps turning away your optimistic attempts, their negativity might slowly grow on you.

If you suddenly find yourself more pessimistic than usual, take a step back and look at the situation. Why is it hard to practice positive thinking? Is someone squashing it down? Pay attention to your emotional changes and see if any external factors – or people – are causing them.

5. The stress you’re experiencing feels more dull.

We’re all pretty familiar with how stress feels. You might feel exhausted or debilitated when you’re experiencing this emotion yourself. But secondhand stress might seem a little different than that. It might feel distant from you, giving you the idea that it is less severe.

But don’t underestimate secondhand stress! It’s far from a positive thing! It can have all the typical effects of firsthand stress when you experience it for long periods, including:

Digestive issues
Cholesterol imbalance
Lack of sleep
Diet and appetite change
Anxiety

So even if the emotion doesn’t feel severe, or seems separated from you, don’t discount it! Stress management is always a good idea.

6. You’re experiencing brain fog.

While not an officially defined medical condition, brain fog is defined by symptoms and stress. These include the following signs:

Loss of memory
Lack of concentration or focus
Inability to think clearly
Disorganized, confused thoughts
Trouble voicing thoughts, feelings, or ideas
Mental exhaustion

If you’ve been experiencing these symptoms, take a look around you. They could be caused by someone you spend a lot of time around. Most of the time, a colleague might be responsible.

Why does this happen? When your brain picks up on stress, it starts to enter survival mode. These instincts require a lot of focus as they are designed to keep you ready for threats. Unfortunately, this also means your everyday cognitive function will suffer. These environmental cues prevent your brain from thinking clearly.

7. Your ideas are no longer original.

If a boss or coworker pushes you to complete tasks more quickly, this can be completely counterproductive. Instead of increasing your efficiency, you’re likely to stop being efficient altogether.

You also might find that you start churning out boring and unoriginal ideas. Your manner of completing tasks could grow tedious. As a result, your colleagues or employer will be even more annoyed with you, thinking you’ve lost your spark.

What is happening here is that the brain focuses on survival due to the high stress levels.
Creativity takes time and brain power, and it involves risks.
The brain doesn’t want risks for fear your anxiety will worsen, so it only presents you with monotonous concepts.
The brain will then become solely task-focused, messing up any creativity you once had. This is a key sign of secondhand stress.

8. Someone is experiencing stress at home.

Is your kid coming home from school laden with homework? Maybe their final exam is coming up? Or maybe your partner is stressed about their work? Perhaps a family member is going through a rough time?

When stress and negativity are inside your house, it can be challenging to escape it. Home is where you naturally feel safe and let your guard down. For this reason, stress permeating your humble abode can be challenging to avoid.

It’s important to allow your family member to cool off and process things independently. But if they tend to bottle things up, then they may not process their stress well. Try to encourage them to talk to you about what’s wrong to help alleviate their negative emotions. Helping them feel more positive can work wonders for the whole family.

9. You’re feeling more tired than usual.

If you’re always tired, you might be affected by secondhand stress. Maybe your friend has been high-strung lately or going through a bad break-up. Perhaps you’ve supported a family member through grief or complex work projects.

When you invest emotional time and energy into helping others, you might burn yourself out. Although being there for someone else in their time of need is a noble cause, make sure your own mental health is not suffering. It is alright to take a step back once in a while. It does not make you selfish! You can’t care for someone when you’re out of commission, too.

10. You unwittingly expose yourself to secondhand stress.

There are various things in everyday life – habits, routines, and other things you do – that could put you at risk. For instance, if you get email notifications regularly, they could be pulling your attention away from work. Notifications cause your body to experience a startle response that messes up your focus. If those emails have an annoyed tone from a coworker, then the secondhand stress gets even worse!

In addition, studies have found that just a few minutes spent watching bad news on the television will give you a 27% higher chance of feeling unhappy during the day. Your work may also become less productive, which might drive up your boss’s anxiety, too. Bad news, especially regarding tragedies, can cause you to feel more stressed out. Manage your habits well and prevent accidentally exposing yourself to stress.

11. You have standard stress symptoms but don’t feel stressed out.

Secondhand stress can be sneaky. Sometimes, you don’t realize you have it until you’re completely exhausted. This is because you might not openly feel the same things you experience during firsthand stress.

What you will notice, though, are other physical symptoms you might not realize are from extended pressure, including:

Digestive troubles or stomach pain
Difficulty sleeping
Drop in motivation
Headaches
Muscle pain
Lack of concentration
Exhaustion and fatigue
Irritability and snappishness
Anxiety

By recognizing these physical symptoms, you can attribute them to secondhand stress before it becomes too serious.

Final Thoughts On Signs You Have Second Hand Stress

Secondhand stress can be very taxing on the body. When surrounded by people who cause you to experience this issue, it can have terrible effects on your productivity, concentration, and positive thinking. Awareness of these signs can allow you to balance your emotions before it takes its toll on you. Caving in under your own stress is challenging enough – don’t cave in under someone else’s!

Eat These 15 Foods High In Potassium To Lower Your Blood Sugar Level Naturally

November 11, 2018 by Power of Positivity

Potassium is a mineral and electrolyte that assists in maintaining the appropriate pH levels of your body fluids. Proper pH levels of body fluids help your muscles to contract without pain, your heart to beat properly, and your brain functions to be at their peak. Hence, low levels of potassium can result in adverse impacts on your health.

According to research by the School of Medicine at Johns Hopkins University, low levels of potassium are associated with high levels of glucose and insulin. These traits are linked to both high blood pressure and diabetes. Hence, it is essential to consume potassium rich foods. Today, we focus on stabilizing blood sugar.

Here are 15 foods high in potassium to lower blood sugar level naturally:

1. Coconut Water

Coconut water is a well-known health drink. It is nutty and sweet but high in electrolytes and low in sugar. The body requires electrolytes for proper muscle and nerve function, hydration, and balancing pH.

One of these electrolytes is potassium, and consuming 240 grams of coconut water will offer 600 milligrams of potassium. This makes it one of the top foods high in potassium. Due to its rich content of electrolytes, coconut water is excellent for rehydrating after tedious exercise.

According to research, coconut water is more effective when compared to water, and this effectiveness matches that of sports drinks when it comes to rehydrating. Additionally, it leads to less nausea or stomach upset.

2. Salmon

Salmon is a very nutritious food. It is rich in omega-3 fats, high-quality protein, and numerous vitamins and minerals, especially potassium.

187 grams of salmon offers 683 milligrams of potassium. A diet comprising fatty fish is associated with multiple health benefits, like low risk of heart disease.

According to research, every 15 gram increase in fatty fish each day leads to a 6 percent decrease in the risk of chronic heart disease. The high potassium levels in salmon are significantly beneficial in maintaining a healthy heart.

3. Clams

Another great source of potassium is clams. 100 grams of clams offers 18 percent of the RDI. Clams also have high levels of other nutrients such as selenium, vitamin B12, and iron. They are also rich in high-quality proteins and omega-3 fats that are useful in combating inflammation and related infections.

4. Yogurt

Yogurt is an excellent source of potassium, riboflavin, and calcium. 245 grams of yogurt offers 11 percent of potassium’s RDI.

Since yogurt is a fermented food, it has bacteria that is useful to the health of the gut. Research also shows that yogurt is essential in controlling your appetite and maintaining your weight.

When shopping for yogurt, the best is the plain variety, since those that are fruit-flavored have a lot of sugar. In case plain yogurt is too tart for you, sweeten it with honey, nuts, or fresh fruit.

5. Avocados

Avocados are very nutritious, unique, and tasty. They are rich in monounsaturated fats that are healthy for your heart. They also have lots of fiber, vitamin B6, pantothenic acid, folate, vitamin C, antioxidants, and vitamin K.
Avocados are high in potassium, such that a medium-sized one offers 20 percent of the RDI for potassium. This makes avocados an easy option for meeting your nutrient requirements.

The high content of potassium, fiber, healthy fats, and antioxidants in avocados is responsible for their positive impacts on health. Research has revealed that avocados are essential to a healthy metabolism, weight management, and heart health.

6. Bananas

Bananas are a great source of potassium. A medium banana offers 12 percent of potassium’s RDI. Additionally, this delicious fruit has high levels of antioxidants, fiber, magnesium, manganese, vitamin B6, and vitamin C.
Ripe bananas have more sugar content than most fruits. But, green bananas are rich in resistant starch and low in sugar that may improve gut health and control blood sugar. Green bananas could also help to treat diarrhea.

7. Oranges and Orange Juice

Citrus fruits, especially oranges, are famous for being rich in vitamin C. However, they are also among foods high in potassium. A cup of orange juice offers 11 percent of the RDI for potassium.

Oranges are also high in antioxidants, thiamine, folate, and vitamin A. According to research, regular consumption of orange juice aids in meeting mineral and vitamin requirements as well as following a healthier diet. They also aid in preventing metabolic syndrome and obesity.

The high levels of antioxidants present in oranges aid in arming the body to combat heart diseases, inflammation, and free radicals. Together with potassium, vitamin D and calcium available in fortified orange juice may assist in improving the health of your bones. As compared to oranges, orange juice contains low fiber and high sugar amounts. Hence, it is better to stick to oranges for your potassium needs.

8. Tomato Sauce

Tomatoes and products like tomato sauce are part of the potassium rich foods, and 244 grams of tomato sauce has 17 percent of the RDI. Tomatoes are also rich in other minerals and vitamins like vitamins B6, E, A, C, and copper.
Moreover, tomatoes have essential plant compounds such as lycopene that aid in combating inflammation and decreasing the likelihood of getting prostate cancer. Research has also proved tomato’s ability to improve insulin resistance and blood vessel dysfunction along with an increase in good cholesterol and decrease in bad ones.

9. Swiss Chard

Swiss chard refers to a leafy green vegetable consisting of yellow and red stalks. It is one of the foods high in potassium; 175 grams of Swiss chard has 21 percent of the RDI.

In addition to potassium, the vegetable has 214 percent of vitamin A’s RDI and 716 percent of vitamin K’s RDI. It also has significant amounts of fiber, manganese, vitamin C, magnesium, and iron. Similar to other vegetables, Swiss chard is rich in antioxidants that assist you in protecting your cells.

10. Spinach

Spinach is a very nutritious vegetable that is among the potassium rich foods. 180 grams of prepared spinach offers 18 percent of potassium’s RDI. It also offers almost four times vitamin A’s RDI, ten times vitamin K’s RDI, about 90 percent of manganese’ RDI, and 30 percent of calcium’s RDI.

These nutrients are essential to your immune system, bone health, metabolism, and vision health. Spinach is also rich in antioxidants to aid the health of your cells.

11. Parsnips

Parsnips refer to white root vegetables that resemble carrots. 156 grams of the vegetable offer 12 percent of potassium’s RDI.

Parsnips also provide high levels of folate and vitamin C that are crucial for cell division, prevention of congenital disabilities, and tissue and skin health. Additionally, they have soluble fiber that assists in lowering levels of cholesterol.

12. Beets

Beets refer to a root vegetable that features a deep red color and a naturally sweet flavor. It is one of the potassium rich foods. 170 grams of beets has 11 percent of potassium’s RDI. The potassium aids to decrease heart disease risk and improve blood vessel function.

Beets also have high levels of manganese and folate. The pigment responsible for the deep red color is an antioxidant that fights inflammation and oxidative damage. Beets are rich in nitrates that improve exercise performance, blood vessel function, and high blood pressure.

13. Sweet Potatoes and Potatoes

White potatoes might not be the best nutrient-dense vegetables, but they are one of the most abundant sources of potassium. 299 grams of potatoes offer you 34 percent of potassium’s RDI.

While the majority of the potassium is present in the flesh, about 33 percent is present in the skin. Therefore, eating unpeeled potatoes offers most of this mineral.

Sweet potatoes are also among foods high in potassium. 180 grams of sweet potato offers 18 percent of potassium’s RDI. In addition to potassium, sweet potatoes and potatoes have high levels of manganese, vitamin B6, and vitamin C. 100 grams of sweet potatoes have almost four times vitamin A’s RDI.

14. White Beans

Lentils and beans are both excellent foods high in potassium. White beans are a top potassium source such that 179 grams of white beans offer 18 percent of potassium’s RDI. White beans also have manganese, magnesium, folate, iron, and thiamine.

Moreover, 179 grams of white beans offer 75 percent of fiber’s RDI. They are also rich in high-quality protein. The high antioxidant and fiber content aid in reducing the risk of diabetes and heart disease, improving colon health, and decreasing inflammation.

Research has proven that increasing the intake of potassium by 35 percent of the RDI each day reduces your risk of getting a stroke by 21 percent.

15. Prunes

Prune juice is another food high in potassium. A half a cup of prune juice offers 400 milligrams of potassium. Regular consumption of prunes can aid in improving the health of your bones. Prunes also have antioxidants for cell health and fiber to relieve constipation. Additionally, they have a lot of magnesium.

Conclusion

You don’t need to consume all these potassium rich foods to have sufficient potassium levels in your body. Consume a good combination of a number of these foods and spread them throughout your diet to ensure your blood sugar levels are low and you enjoy your diet as well.

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7 Health Benefits of Being Outdoors

November 11, 2018 by Power of Positivity

The great outdoors has abundant beauty all around; there is no denying the abundant benefits it offers us as well. No matter what part of the world we live in, it always offers something beneficial.

Being outdoors can provide you with incredible positivity, and rarely comes with any side effects. Aside from the ordinary things like keeping you fit and giving you all of the vitamin d benefits, there are several more reasons why this is something everyone should engage in. Something as simple as taking a stroll down a beautiful path, or simply taking in a scenic landscape is something that works well for us all. If you are wondering what outdoors truly offering, here is a list of seven health benefits that can work on almost anyone.

1. It Helps You Stay Fit

One of the biggest reasons people tend to go outdoors more is because it enables you to lead a fit and active lifestyle. Taking a walk or running can give your body the exercise it needs to stay active during the day. Even a short walk lasting for ten to fifteen minutes is better than not going outdoors at all. If you are planning to make lifestyle changes to lead a fitter and active life, this is something that you should incorporate into your routine.

2. It Helps Reduce Stress

With the active and busy lives that we lead, it is widespread to feel stressed out and tired regularly. This stress is not good for one’s body and should be reduced immediately to avoid any long-term health complications. One of the best ways to reduce stress is to engage yourself in the beauty of the outdoors. A study in South Korea a few years ago showcased that even a simple act of looking at pictures of nature can reduce stress. This, however, does it in a smaller margin and is not comparable to the stress relief that one experiences when going outdoors.

3. It Helps Your Body Get Its Dose Of Vitamin D

We have all grown up being told how important it is to take your vitamins, and one of the best way to get these are from taking a walk outdoors. This specifically applies to Vitamin D, which one acquires as a result of exposure to the sun. Vitamin D has a range of benefits in the body and is necessary for its functions. Just fifteen minutes of sunlight daily is usually enough to give your body the Vitamin D it needs.

4. It Regulates Your Sleep Cycle

Not having a proper sleep cycle is something that can have a significant impact on your body, which is why it is so important to regulate it. When outdoors, your body can speed up the process of producing melatonin, which is needed for the body to sleep peacefully. This is also majorly due to the positive reaction that Vitamin D has with the body, wherein it facilitates better production of this component that the body needs.

5. It Helps Reduce The Strain On Your Eyes

With how accessible phones and laptops have become, most of our day is spent in front of a screen. When this happens for a longer period, your eyes go through a significant amount of strain, which can lead to further eye problems. One of the best ways to reduce this strain is to take a break and go for a walk. This is something that doesn’t only reduce the strain that you experience but also reduces the probability of sight problems in the future.

6. It Helps You Build Stronger Relationships

Spending so much time in front of a computer screen is not always the best on the relationships that we have with the people around us. Sometimes, taking a break from that and going out with your friends and family is a good way to engage, connect, and bond with them. This is something that is incredibly beneficial in the long run and is something that you will be thankful for in the future.

7. It Helps You Focus On Yourself

With our lives, it is easy to forget to properly take care of ourselves and pay attention to what our bodies need. Things like the vitamin d benefits and exercise are great for our overall health, but stepping outdoors for a while can help you reconnect with yourself, and understand your thoughts. Being alone in the midst of nature is brilliant for introspection, which is why it is something that everyone should regularly engage in.

There is no doubt that the outdoors provide us with more than we need, and positively making use of that is the best thing that one can do.

So if you hope to lead a healthier lifestyle, going to the outdoors is the way to go

15 Habits That Waste Money That Most People Don’t Realize

November 11, 2018 by Power of Positivity

Many people obsess over ways to make more money, but what about ways to not waste money? We all would like to maintain our standard of living, but sometimes it helps to cut back on a few things that can easily break the bank. When we earn money, we like to reward ourselves with purchases, but it can pay off to hold onto that money instead.

If you cut down on your purchases for just one month, think about how much extra you would have to use toward investments, savings accounts, and emergency funds. It takes great sacrifice to hold onto your money, but you’ll reap some big rewards in the end.

With that said, we want to go over a few ways you might be wasting your money so that you have more awareness about your spending habits. This way, you’ll have more control over your finances instead of letting your finances control you.

15 habits that waste money that most people aren’t aware of:

“Wealth consists not in having great possessions, but in having few wants.” – Epictetus

1. Having a bank account.

Obviously, we need bank accounts to survive in today’s modern world, but did you know your bank account could be costing you extra money? Some banks charge just to have a checking account nowadays! They might only charge if you don’t keep a certain minimum amount in your account, but others charge just to keep an account open.

Also, you have to watch out for overdraft fees and insufficient fund fees, as these can really add up over time. Stick to a budget to avoid paying the bank those kinds of fees. That way, you get to keep more money in your wallet.

2. Spending too much on monthly bills.

One way to have more money is to cut down on expenses. If you don’t want to waste money, you should cut out things you don’t really need, such as cable.

Then, look at your other bills such as electricity, cell phone, and water. Are you leaving your phone or laptop plugged in too long? Phantom electricity, or leaving your devices plugged in after they’re fully charged, can cost $20-30 more on your electric bill.

Do you have the most expensive phone plan? See if you can switch to a cheaper one, or switch providers if you have to. Finally, look at your other bills such as water and insurance policies and see if you can lower those.

Most people could probably cut down on their monthly bills and save money, but they just don’t know it! Pay attention to your bills to see where you can cut back.

3. Eating out instead of cooking.

Cooking has become a lost art with the many delivery services and restaurants at our disposal. However, eating out can take a big chunk out of your bank account. In fact, according to a report by the Bureau of Labor Statistics, the average household spends over $3,000 per year on takeout. If you divide that by 12, that amounts to about $250 per month.

According to a comparison by Forbes of ordering delivery from a restaurant, cooking with fresh ingredients, and using a meal kit service, it costs almost five times as much to order delivery than cook at home, and almost three times as much to use a meal kit delivery service. (Full article: https://myfoodsubscriptions.com/meal-kits/sun-basket/promo-coupon-code/)

As you can see, eating out is a huge waste of money when compared to cooking at home. This doesn’t mean you should never eat out; however, you should try to cut back if you want to save money.

4. Buying packaged or pre-cut fruits and vegetables.

If you go into most grocery stores, you’ll see many fruits and veggies that have been pre-washed and placed into plastic bags for your convenience. You might even see carrots, watermelon, or other fruits and veggies that have been cut and put into containers. Either way, you will lose money if you opt for those because you’re paying for the packaging.

Buy fruits and veggies as close to their natural form as possible. That way, you get the best deal. For instance, opt for heads of lettuce instead of bagged lettuce or whole carrots instead of chopped. This is also the healthier choice.

5. Not paying down debt.

Unfortunately, many people live well beyond their means and rack up thousands in credit card debt. In fact, the average household credit card debt is almost $17,000, and this is only a small portion of most people’s debt.

To give you the full picture, the average American household carries a whopping $137,063 in debt, according to the Federal Reserve’s latest report. If you have any debt at all, paying it off should come first. Put any other expenses aside and use whatever income you have to pay off that debt. This way, you won’t have it hanging over your head accruing interest for years on end.

6. Using credit cards too often.

As we stated above, credit card debt has reached an all-time high. In fact, according to an annual Experian report, the average American holds $6,375 in credit card debt, which is an increase of 3% from last year.

Only use credit cards when absolutely necessary, because many of them have high interest rates.

7. Buying coffee every day before work.

If those long lines at Starbucks aren’t enough to deter you from buying coffee, maybe this startling statistic will. According to an Acorns Money Matters report, 41% of millennials admit to spending more on coffee than they put toward their retirement plan. Americans spend about $1,100 a year, or $3 per day, on coffee.

8. Buying new instead of used.

Did you know that the average new car depreciates by 10% the second you drive off the lot? In fact, a new car can lose about 60% of its value in the first five years. This is why many savvy buyers are turning to used cars in Lansing. Used vehicles typically experience slower depreciation rates, allowing you to get more value for your money while still enjoying reliable transportation. Plus, you’ll often find a great selection of well-maintained options that suit your needs!

Buying things new just isn’t necessary. Plus, it’s much more environmentally friendly to reuse an item than buy a brand new one.

9. Buying extended warranties.

If you don’t read the fine print of the warranty you’re buying, you might be wasting a ton of money. Warranties don’t typically cover big problems you could encounter with an appliance or car, and to make matters worse, you might be buying duplicate coverage. Make sure you only buy warranties if they benefit you. Additionally, make sure you understand the difference between a carshield vs nova warranty and decide what to get that fits your needs.

10. Making impulse purchases.

Ever wonder why stores put candy, gum, chips, and soft drinks near the checkout lines? They hope you’ll make an impulsive decision at the last minute and add something to your cart. It’s smart marketing, and it works. Five out of six Americans make impulse purchases. If you want to curb this habit, stick to your grocery list or opt to do online shopping so you aren’t tempted at the register.

11. Buying name-brand items.

We’ll use medicines as an example. If you look at Advil vs. the generic brand, you’ll notice Advil is likely a couple dollars more expensive despite having the same ingredients as the cheaper one. This goes for everything from clothes to food to medication. Always buy generic; you’ll save a ton of money.

12. Not having a budget.

Having a budget gives you a blueprint of your financial situation. If you don’t have one, you won’t know where your money is going or how much you have left over, which means you’ll likely waste a lot of money in the end.

13. Procrastinating.

For some purchases, such as airline tickets and hotel rooms, it pays off to buy ahead of time. As you already know, airline tickets and hotel rates skyrocket the closer it gets to the departure date, so try to buy these items as early as possible.

14. Not using coupons.

You should skim the weekly ad for coupons or deals whenever you go grocery shopping. Otherwise, you might miss out on some good savings. Also, you can download apps like Groupon to use coupons on everything from mini-golf to a day at the spa. Coupons are everywhere, so if you aren’t in the habit of using them, you’re wasting a lot of money.

15. Not using your gym membership.

So, it’s a new year, and you’ve committed yourself to become healthier. A lot of people have this goal at the start of the year, but don’t see it through to the end. Did you know around 67% of people sign up for a membership and never use it? If you have an unused gym membership, cancel it as soon as possible so you don’t keep losing money.

Final thoughts on Wasting versus Saving Money

We hope the tips above can help you save money while also using your money more wisely. Money is a complex subject, and everyone has different budgets and incomes. However, this advice can be applied universally and benefit anyone.

Once you learn to rule your money instead of letting it rule you, a new world of possibilities will become available.

15 Signs You May Have An Anxiety Disorder + Things To Try When Nothing Else Worked

November 11, 2018 by Power of Positivity

Anxiety Disorders (ADs) are becoming more and more prevalent in today’s age. In the United States, they are the most common type of mental illness. Over 40 million adults suffer from anxiety disorders, which is over 18% of the population. And everyone can potentially develop one of these disorders, as they result from a number of different factors including: brain chemistry, personality, genetics, and traumatic life events.

Unfortunately, there is a negative social stigma around many of these disorders, and this stigma, combined with the complexity of anxiety symptoms, results in many people being unaware that their lives are being negatively affected by anxiety. Other people know that they have these disorders, but due to the stigma, avoid treatment. Only 36% of people with anxiety are receiving treatment.

We want to help you determine whether or not you or a loved one is suffering from one of these disorders. So, first we’re going to tell you what an anxiety disorder is and who they affect. Then we’ll show you 15 signs that you may have an AD. Finally, we’re going to tell you what to do when nothing else has worked.

It is important to note, though, that if you believe that you or a loved one is suffering from a mental disorder, it is best that you consult a licensed physician. Many mental disorders are quite serious and even life-threatening, so their treatment should not be taken lightly.

What is an anxiety disorder?

An Anxiety disorder is a form of mental illness that is categorized due to their prevailing symptoms of anxiety and fear. Anxiety is a natural human instinct known as the “fight or flight response,” and it functions as a psychological defense mechanism towards future events. Anxiety is not to be confused with fear, which is a natural reaction to events that are currently occurring. In itself, anxiety is not a bad thing.

However, anxiety associated with a mental disorder causes this natural human response to manifest during unnatural times, causing overwhelming worry. These disorders can cause a massive strain on people’s lives, but oftentimes, people don’t know what’s actually causing them to suffer.

Here are 15 signs that you may have an AD

Worry

The most obvious sign that someone is struggling with anxiety is excessive worrying. This worrying is related to things that are both significant and insignificant to the person. Worrying is natural, but if someone is worrying too much, they may have a disorder.

So, how much worrying is too much? Experts say that if someone is experiencing worrying thoughts most days for a period of six months, they may have Generalized Anxiety Disorder and should seek consultation from a licensed physician and possibly begin anxiety treatment.

Sleep Problems

Many people have trouble sleeping. Whether it’s trouble falling asleep, or trouble staying asleep, the cause of sleeping problems could be a number of factors. These problems are often exacerbated during highly stressful times.

But trouble sleeping may also be caused by anxiety, and can be helped through anxiety treatment. Lying in bed worrying commonly manifests sleep problems caused by anxiety. Some of this is natural, but too much could be a sign of a problem!

Phobias

Fear is another natural human instinct that is used as a psychological deterrent to things that can hurt us. Humans are scared of things that might cause harm to us. But some specific fears, called phobias, are irrational fears that do not have protective value.

These irrational fears can be extremely disruptive to people’s lives. Examples include fear of bridges, public speaking, and fear of things that are impossible such as your arms falling off.

Though extreme, some phobias are so specific that they do not have a significant impact on people’s lives. Either way, phobias can be a sign of a more serious disorder.

Constant Muscle Tension

People with disorders causing anxiety often experience constant stress in their lives. This stress causes involuntary physiological reactions such as flexing muscles, squeezing your fists, or clenching your jaw. This constant muscle tension can negatively affect someone’s life, as it is uncomfortable and tiring.

Though many of the actions associated with muscle tension are normal in small quantities, constant muscle tension may be a sign that a person is suffering from anxiety.

Persistent Indigestion

As we discussed earlier, though feelings of anxiety originate in the brain, they can cause involuntary physiological reactions throughout the body. Another reaction common to ADs is chronic indigestion.

A common example of persistent indigestion is Irritable Bowel Syndrome, which includes the lovely symptoms of diarrhea, constipation, gas, bloating, cramping, and general stomach pain.

Like most symptoms of anxiety, chronic indigestion does not necessarily indicate that you have a disorder. Talk to a doctor if you are experiencing this symptom.

Self-consciousness

One class of mental disorders deals exclusively with social situations. Social Anxieties (SAD) are quite common and can manifest in a number of ways. Most commonly, the anxiety is caused by normal situations such as having a meal with people, or just talking to someone the person does not know.

In social situations like these, people with SAD cannot overcome the feeling of anxiety. They feel like everyone is watching them, which compounds the problem, and they may begin to exhibit symptoms such as sweating, shaking, trouble talking, and nausea.

Panic Attacks

One of the scariest signs of anxiety is panic attacks. They are hard to describe to people who have not experienced one, but people who have describe them similarly.

Panic attacks are characterized by overwhelming feelings of panic and fear and can cause heavy breathing, trouble breathing, chest pain, elevated heart rate, sweating, and chills. Panic attacks commonly make a person feel as though they are about to die, and so they are very serious.

If you or someone you love has experienced these feelings, and you think it may have been caused by a panic attack, you should seek medical help.

Perfectionism

Another class of ADs is called Obsessive Compulsive Disorder (OCD). OCD manifests itself in different ways in different people, but is characterized by uncontrollable and irrational thoughts and actions.

One such irrational compulsion is perfectionism. Being unable to stop yourself from modifying projects, fixing papers, or arranging books are just some of the ways perfectionism can manifest.

Compulsions

Also commonly associated with OCD, compulsions are uncontrollable actions someone does, often repeatedly, to the point of negative affect on their lives. These compulsions are often referred to as rituals, and can include checking to see if doors are locked dozens of times, excessively washing hands, or touching every tree you pass by.

Though some people experience natural urges to do things, compulsions that characterize ADs are abnormal and cause strain on peoples lives.

Persistent Self-doubt/questioning

Self-doubt and constant questioning is another symptom of OCD. It commonly manifests around what is most central to a person’s identity. For example, someone suffering from OCD who has just gotten married may find himself or herself constantly doubting whether or not they love their spouse.

Self-doubt is a normal occurrence for many people, but if it gets overwhelming, it maybe a sign of OCD.

Flashbacks

Post-traumatic stress disorder (PTSD) is most commonly associated with soldiers returning from battle, but it can result from any type of significant trauma. Though it is technically in its own class of mental disorders, PTSD shows many symptoms of anxiety and some ADs exhibit similar symptoms.

One symptom is flashbacks, where the person relives the event that caused them trauma. These are violent memories, and reliving them is uncomfortable and terrifying; flashbacks warrant serious medical attention and possible anxiety treatment.

Stage Fright

The fear of public speaking is one of the most common in the world. As such, it is not uncommon for someone to get nervousness before speaking in front of a group of people, or being in other situations that require them to stand before a crowd.

Stage fright associated with overwhelming anxiety manifests distinctively different from normal stage fright, though. If someone is inconsolably afraid of normal, public speaking or a similar situation, it could indicate the person is suffering from anxiety.

Excessive Agitation

ADs often manifest in ways that affect other people as well. People suffering from anxiety will often experience overwhelming feelings of agitation, which they take out on others.

Though it is normal for people to get angry, excessive agitation may be a sign of a more serious problem and warrants further examination. It can indicate that the person is experiencing anxiety associated with a disorder and may require anxiety treatment.

Restlessness

Frequent feelings of restlessness are a possible indicator of several ADs. This symptom is especially common in children and young adults. Someone who is experiencing restlessness may describe it as feeling “uneasy,” say they “can’t sit still,” or that they feel trapped.

Restlessness does not occur in all people experiencing ADs, nor does it itself indicate that a person is experiencing anxiety, but it is certainly a red flag. The chances that feelings of restlessness are associated with a mental disorder are increased if those feelings occur in the majority of days for a period of at least six months.

Difficulty Concentrating

Difficulty concentrating is most commonly associated with conditions that affect learning, such as ADHD. But, it can also be a sign of anxiety.

In fact, almost 90% of people suffering from GAD report having trouble concentrating. This effect is compounded in the large number of people who have anxiety and ADHD.

This combination of mental disorders is especially troubling for people, as their inability to concentrate tends to enhance their feelings of anxiety. If you or someone you love has significant difficulty concentrating, talk to a doctor – it may be a sign of a more serious issue.

Things To Try When Nothing Else Has Worked

If these symptoms describe you currently, you’ve probably tried to get rid of them yourself. Many of these symptoms put significant strain on your life, so it’s understandable to try to fix it yourself. Some common methods of self-treating symptoms of anxiety are meditation, diet change and exercise.

Oftentimes, though, these methods will not be enough. When none of these at-home treatments get rid of the symptoms you’re exhibiting, you need to seek professional medical attention. Anxiety is a serious problem that warrants serious attention.

Your doctor or therapist will determine the cause of your symptoms and give you its name. Whether it’s GAD, OCD, or some other disorder, knowing that your symptoms are caused by a mental disorder will help you to fight them off. This process is known as “labeling.”

The doctor will also be able to help you identify the circumstances that typically cause your anxiety symptoms, which will help you avoid them. If all else fails, your doctor may prescribe you a prescription to take to combat the symptoms of anxiety that you’re experiencing.

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

21 Positive Affirmations To Repeat If You Don’t Love Yourself

November 11, 2018 by Power of Positivity

A positive affirmation about life is a statement that you read or state out loud to yourself to promote healing and to eliminate negative thoughts. They help give you a better outlook on life and reduce feelings of inadequacy and incompetence. When you use positive affirmations, your performance at work may improve as well as your self-esteem.

People that use positive affirmations about life have an increased sense of self-worth and are less prone to suffer from depression and anxiety. They are also helpful when dealing with physical conditions such as chronic pain, diabetes and rheumatoid arthritis. Affirmations can assist with building confidence and can be used to increase self-love.

They have the power to transform your life and reprogram your mind’s concept of thinking. You should write out the affirmations that you want to use and repeat it out loud for up to five minutes. This can be done three times a day, including the morning, afternoon and evening.

What is Self-Love?

Even though self-love was once believed to be a selfish and negative quality for a person to possess. It is now considered a positive attribute and a sign of self-worthiness and knowledge. Loving oneself is not the same as arrogance or egotism, but a form of caring and having consideration for yourself in relation to others.

There are several ways to increase your self-worth that include becoming mindful of your thoughts and desires. Avoid participating in activities that hinder your progress and keep you stuck in the past or damaging behavior patterns. You also need to set boundaries with people and learn to set limits for yourself in your personal and professional life.

You should take care of yourself before you make commitments to anyone else in your life. This includes getting the proper nourishment and sleep that you need to remain healthy. Before you spend time with others, you should always put your needs first.

If you are sociable, make sure you allow the right people in your circle. When you surround yourself with negative people, they can bring you down. These toxic people possess harmful ways of thinking that can affect your intelligence and ability to think.

So it is imperative to surround yourself with positive people and protect yourself against those with negative mindsets. You must also learn how to move on from the past and forgive yourself for mistakes. Positive affirmations about life can help you accept yourself and assist you with living a healthy life.

What is a Positive Affirmation About Life?

The use of affirmations is a form of self-development and positive thinking that can encourage self-empowerment in people. It is believed that these affirmations can enhance your mental attitude and help you achieve success in life. When these affirmations are used correctly, people can achieve a higher level of consciousness and spirituality.

There are several types of affirmations and they come in a variety of forms such as spiritual talks, lectures, classes and affirmative images. There are also affirmative words, affirmative videos and mantra chants that are used to create positive thoughts and emotions for individuals.

A positive affirmation about life can help with developing a higher sense of self-esteem for people with low self-confidence. They can also help manage stress and get rid of self-doubt and overwhelming thoughts. Even though affirmations are difficult to use at first, once you begin to use them your subconscious mind does begin to change for the better.

When used consistently, they can increase the parts of the brain responsible for regulating emotions and focusing on strengths. Since your brain receives thoughts and impulses on a continual basis, repeating positive affirmation about life assists with instilling them into your subconscious. Your brain develops connections that will replace the negative thoughts with positive ones over time.

How to Use Positive Affirmations About Life

The use of affirmations can change the way you think about life and reshape your reality. They can shift your internal view of life and impact the way you see the world. Once your vision is modified, you are able to reach your goals and break through the limitations that were holding you back due to negative thinking.

You can create your own affirmations or use someone else’s. There are many sources available that are accessible online. Write a list of your affirmations down in a notebook that you can carry around with you and reference during the day. You can also write them on post-it pads and place them on your mirror or refrigerator.

Before you begin stating your affirmation, you should begin to take deep breaths. You must inhale and exhale while counting to 10 and breath in deeply. If you have access to a mirror, stand in front of it and look into your eyes. Begin to say your affirmation at a slow pace while making clear statements. You should repeat your affirmations between three to five times and allow the words to sink into your mind, body and soul.

The Benefits of Using Positive Affirmations About Life

When you state affirmations to yourself, you are increasing your positive thoughts and clearing away negative thinking. They help you gain awareness of your thoughts and allow you to reduce the number of bad thoughts. You begin to realize when you are becoming discouraged and can make a choice to motivate yourself instead.

You will become more grateful and have the ability to help other people remain positive. Since affirmations change the way your mind is programmed, you begin to believe the statements are true and gain a higher level awareness. They can amend your ability to love yourself and get rid of old mindsets instilled in you by others.

Many people that have been physically and psychologically abused tend to dislike themselves and have low self-confidence. If you grew up in a home with parents that mistreated you and made you feel less than, you are more susceptible to lacking self-love. This can lead to self-loathing and cause you to participate in self-sabotaging activities and interfere with your life.

Affirmations about self-love can assist you with regaining your self-worth. They can help become aware of your feelings and curtail destructive behaviors. As your repeat positive reaffirming beliefs to yourself, you are more likely to partake in healthier behaviors.

How Self-Love Affirmations Can Help You

When you do not love yourself, it shows and has harmful effects on your relationships with others. You may always find that you are putting the needs of your friends and family before yours. This is an unhealthy behavior that implies that you are not important and wreak havoc in your life.

Other signs of the lack of self-love are being hard on yourself and having a poor body image. If you fail or experience a setback, it is important for you not to speak harshly to yourself or wallow in sorrow. A poor body image is another factor that causes self-devaluation.

In addition, comparing yourself to other people on social media and in real life is an indicator of the lack of self-love. The ability to not forgive yourself for mistakes and not being honest about your emotions signal a lessened sense of self-worth.

Affirmations for self-love were created to eliminate these feelings and allow you to love yourself. They introduce a new way of thinking and assist with eliminating the negative thoughts that have infiltrated your mind.

If you need to improve your thoughts about self-love or don’t love yourself, here are 21 positive affirmations to repeat on a daily basis that can help build up your self-love:

I have the power to change my world.

I love my body and all it does for me.

I am worthy of love and joy.

I love the person that I am.

I radiate love, peace and happiness.

My body is a sacred place and I choose to keep it clean and healthy.

I have high self-esteem, and I respect myself.

My mind is filled with loving, healthy, positive and prosperous thoughts.

I acknowledge my self-worth, and my confidence is soaring.

I am overflowing with joy, vitality and energy, and I’m unstoppable.

My efforts are being supported by the universe, and my dreams are becoming reality.

I love my body and all it does for me.

I let go of all negative self-talk.

I appreciate my life and satisfaction come to me with ease.

I stay balanced when others behave in an unbalanced way.

I let go of people who do not have my best interests at heart.

I am worthy of love, and I love myself unconditionally.

I am enough.

I am growing and learning each and every day.

I am a work of art, cherished and admired.

I accept others as they are and they, in turn, accept me as I am.

These positive affirmations were created to help increase your ability to love yourself. When you love yourself, you are in touch with your feelings and have the capacity to love others. If you do not love yourself, it is impossible to love some else because you are not aware of your own needs.

It is imperative that you take out time for self-care and have compassion for yourself. Without it, you risk the chance of overworking and being too hard on yourself. You increase the risk of developing diseases that include mental and physical maladies.

Since we all need to take care of ourselves, taking the time out to utilize positive affirmations about life is a must. They are crucial to your wellbeing and can not only make you feel better about yourself but keep you healthy.

https://www.youtube.com/watch?v=cHeI3Y_CfMo

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

What is Self-Love?

What is a Positive Affirmation About Life?

How to Use Positive Affirmations About Life

The Benefits of Using Positive Affirmations About Life

How Self-Love Affirmations Can Help You

Every day is a day to shine. Shine on!

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

The Science of Essential Oils and Aromatherapy

Here a few noteworthy studies:

The 5 Essential Oils

1. Lavender (Lavandula angustifolia)

2. Rosemary (Rosmarinus Officinalis)

3. Chamomile (Matricaria recutita)

4. Sweet Orange Oil (Citrus sinensis)

5. Bergamot (Citrus bergamia)

What is Protein?

What does Dietary Protein do?

Where to Find Protein

How Much Protein Do You Need?

What are the Adverse Effects of a High Protein Vegetable Diet?

Protein and Vegetables For Weight Loss?

Diets That Adopt High Protein Vegetables:

Who Else Can Benefit From High Protein Vegetables?

Does Protein Protect Against Disease?

High Protein Vegetables For Weight Loss

Legumes, which generally fall under the vegetable category

Food for Thought

Functions of Vitamin D

How do we get Vitamin D?

Risk Factors

Hidden Reasons of Vitamin D Deficiency

1. Lack of sunlight

2. Getting older

3. Darker skin

4. Kidney disorder

5. Celiac disease

6. Cystic fibrosis

7. Crohn’s disease

8. Obesity

9. Gastric-bypass surgery

10. Whipple’s disease

Diagnosis and Treatment for Vitamin D Deficiency

Final Thoughts: Sources of Vitamin D

Here Are 11 Signs You Have Second Hand Stress

1. You know you feel stress, but you can’t figure out why.

2. You notice your colleague is obviously under a lot of stress.

3. You’re rushing through your usual work tasks.

4. You’re more pessimistic than you used to be.

5. The stress you’re experiencing feels more dull.

6. You’re experiencing brain fog.

7. Your ideas are no longer original.

8. Someone is experiencing stress at home.

9. You’re feeling more tired than usual.

10. You unwittingly expose yourself to secondhand stress.

11. You have standard stress symptoms but don’t feel stressed out.

Final Thoughts On Signs You Have Second Hand Stress

Here are 15 foods high in potassium to lower blood sugar level naturally:

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1. It Helps You Stay Fit

2. It Helps Reduce Stress

3. It Helps Your Body Get Its Dose Of Vitamin D

4. It Regulates Your Sleep Cycle

5. It Helps Reduce The Strain On Your Eyes

6. It Helps You Build Stronger Relationships

7. It Helps You Focus On Yourself

15 habits that waste money that most people aren’t aware of:

1. Having a bank account.

2. Spending too much on monthly bills.

3. Eating out instead of cooking.

4. Buying packaged or pre-cut fruits and vegetables.

5. Not paying down debt.

6. Using credit cards too often.

7. Buying coffee every day before work.

8. Buying new instead of used.

9. Buying extended warranties.

10. Making impulse purchases.

11. Buying name-brand items.

12. Not having a budget.

13. Procrastinating.

14. Not using coupons.

15. Not using your gym membership.

Final thoughts on Wasting versus Saving Money

What is an anxiety disorder?

Here are 15 signs that you may have an AD

Worry

Sleep Problems