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8 Genetic Gifts Most People Don’t Have

November 3, 2018 by Power of Positivity

Genetic gifts are truly fascinating. The human body is capable of countless amazing, wondrous things. Some people even beat out the odds to win genetic lotteries of sorts – they’re the proud owners of “superpowers”!

Many times, the secrets to special “superpowers” lie in genetics. Gene mutation might sound like something straight out of a horror sci-fi film, but that’s far from the case. Mutations just mean that something different developed due to an abnormal transformation.

Genetic mutations can provide incredibly gifts to those who inherit them. Are you one of them? Statistically, you may not be, but it’s certainly interesting to think about! Here are some genetic gifts most people don’t have.

Here Are 8 Genetic Gifts Most People Don’t Have

1. Needing less sleep

It’s fairly standard knowledge that the average person needs between 7 and 9 hours of sleep every night. Getting less than that can lead to health and concentration issues. Often, those who fail to receive sufficient sleep end up feeling tired, falling sick more easily, and neglecting positive thinking.

But some people only need 6 hours – or even less – of nightly sleep! They feel well-rested after what seems like barely any rest to us. They eagerly get out of bed and don’t feel detrimental effects from what we consider a lack of sleep.

Why does this happen? According to this study, this is a result of a very rare genetic mutation. What happens is the gene DEC2 mutates. These individuals will then experience REM states more intensely, which causes more efficient sleep. Basically, they get better sleep naturally, so they have a lower psychological need for sleep than most other individuals.

Sadly, this hack to getting more hours in your waking day isn’t very common. It’s found in less than 1% of those who consider themselves short-sleepers! This means even if you think you can sleep for six hours and be totally fine, chances are, you really can’t. Positive thinking can’t help you here!

2. Cold tolerance

Naturally, the majority of the population is more adaptable to heat than cold. We are better equipped at handling and surviving in hotter temperatures than cold climates.

But in countries all around the world, there are people who live in extremely chilly locations. Siberians and Inuits, for example, have to survive and even thrive in their very, very cold homes. As it turns out, though, for some, they haven’t just adapted – their genetic code has evolved.

People who live in cold climates have become biologically different from the rest of us. Their body responds in a different way physiologically to the cold. Here are some notable features:

Fewer sweat glands
Lack of shivering, even at very cold temperatures
Much higher basal metabolic rates (by 50%!)
Naturally maintain higher skin temperatures

These abilities are, in fact, on a genetic level. In other words, people who live in these same environments – even for decades – will not develop this feature. Research has revealed that indigenous Siberians are able to adapt to their cold homes better than Russians who live in the same locations and under the same temperatures.

These impressive features are likely why Inuits and Siberians are capable of living in freezing conditions and doing well for themselves there. It’s an incredible feat!

3. Seeing more colors

The eyes view color through the use of cone cells. Most people have three types of cone cells. Those with color blindness have two types.

But people with tetrachroma have four types of cone cells, allowing them to see more than a hundred times more colors than average people. While ordinary individuals can only see a million colors, tetrachromats can see more than one hundred million.

There aren’t too many studies on those with this unique gift, mainly because most individuals who have this condition don’t realize they see the world differently. Sometimes, their eyes might need to be trained to look for these extra colors. This means that, sadly, for many, this gift goes unnoticed.

Still, the ability to see more colors is certainly an intriguing one. According to those who are believed to have this condition, they see mosaics of different shades where people with ordinary color vision see just one solid hue!

4. Denser bones

When one ages, they have a tendency to develop physical issues. One of these is the loss of bone density and bone mass. This problem is commonly known as osteoporosis. Cases of this disease cause fractures, breaks, and deformations in bones.

Although this is a terrible condition, there is some positive light being shed. It’s all thanks to certain members of the Afrikaner population. This population consists of South African individuals who have Dutch blood in their genetics. Some people who have this ethnicity have a special gene mutation of the SOST gene.

The SOST gene is responsible for the control of a protein called sclerostin, which works to regulate and manage the growth of bones. According to TheScientist, people with this SOST genetic mutation don’t lose bone mass as they grow older. Instead, they continue to gain bone density and mass as time goes on!

There is a downside to this, however. Afrikaners who inherit only one copy of this mutated gene are fine. But those who inherit two copies have what is called sclerosteosis. This condition causes:

Overgrowth of bone
Facial disfigurement and distortion
Gigantism
Loss of hearing
Shortened lifespan

It’s certainly unfortunate that only gene carriers who are heterozygous enjoy positive benefits throughout their lives. Still, plenty of research is being carried out on this gene mutation. Researchers hope to be able to find ways to reverse skeletal disorders such as osteoporosis through their studies.

5. Crystal clear vision underwater

For the most part, animals’ eyes are only able to see truly clearly either in air or when underwater. As humans, our strengths lie in seeing in the air. Although we can open our eyes when underwater, that can be a little irritating, and our vision won’t be that clear anyway.

Water’s density doesn’t allow us to see very well through it. It’s approximately the same density as our eye fluid, so it makes sense that refracted light isn’t able to pass properly through it and into the eye. This is why our vision gets so blurry when we try to see underwater.

But for a select group of people, this isn’t a problem. This group of people is called the Moken, and they spend approximately eight months annually either on stilt houses above the water or in boats. This lifestyle means only going back on land to get supplies, purchased through a bartering process.

Moken children are typically tasked with diving to the sea floor to collect different kinds of food, including sea cucumbers and clams. Over time, this has allowed Moken children to be born with genetic gifts that cause their eyes to completely change shape underwater! This research was published in the journal Current Biology.

Their genetic gift allows the Moken people to have crystal clear underwater vision. Light refracts correctly into their eyes, giving them underwater vision twice as sharp as Europeans. They have this perfect vision even at 75-foot depths!

6. Better survival at high altitudes

Anyone who has been mountain climbing knows that high altitudes are pretty difficult for the body to deal with. The body struggles to breathe with so little oxygen around, and you have to be conditioned before heading up a tall hill.

As it turns out, some people possess genetic gifts that allow them to survive at these high altitudes. Tibetans are one of them. Many live at a whopping 13,000 feet above sea level, and their living arrangements have caused genetic modifications in their bodies over the years. Here’s how.

· Chest and Lungs

In order to compensate for the oxygen-depleted locations they call home, many Tibetans are born with larger chests that contain bigger lung capacities. This means that they breathe more than the average human with every inhalation.

· Red Blood Cells

The average person will produce a higher count of red blood cells when their bodies are low on oxygen. Meanwhile, Tibetans do the opposite – they produce fewer! This is due to the fact that red blood cells cause thicker blood over time, which can cause blood flow issues and clots. If they had these issues, they wouldn’t get sufficient oxygen to their brains!

To top it all off, these traits are maintained even when Tibetans live lower. They are not simply phenotypic adaptations, but genuine genetic ones. Sherpa guides and Nepalese individuals also share these characteristics.

7. Golden Blood

It’s common knowledge that type O blood is the true universal blood type. But this isn’t actually entirely true. We all know of the eight standard, most common types of blood:

O +
O –
A +
A –
B +
B –
AB +
AB –

But these aren’t all the blood types out there. In fact, according to The Atlantic, while blood outside the ABO system is very rare, there are actually 35 known types of blood in the world. Many of them have millions upon millions of kinds of variations, too, apart from just positive or negative.

Due to how rare these blood types are, people who need transfusions from them often run into difficulty finding compatible blood. Their main help comes in the form of the rarest blood type to ever exist: Rh-null blood. Rh-null blood lacks all Rh antigens, which is so uncommon that only around 40 people have been found to have it! Talk about a genetic anomaly.

Rh-null has been dubbed the golden blood type due to the fact that it can work with almost all blood types. Most people’s bodies will naturally reject blood with unfamiliar antigens to it. Since Rh-null blood does not have antigens, this won’t happen. Essentially, it’s a life-saving gift!

8. HIV Resistance

According to Scientific American, HIV infects the body through the use of a protein called CCR5. This protein is essentially an open door for the HIV virus. But there are some people in the world who have a special genetic condition. Their CCR5 protein is disabled, meaning HIV has no way in.

It’s important to note, though, that these people are not completely immune. Instead, they are resistant to contracting HIV. In some rare cases, though, they may still develop the disease. This is because some strains of HIV are able to use other proteins in order to get to the cells they want.

Currently, the individuals with the most reliable resistance to HIV have two copies of the CCR5 disabling gene. This makes up about 1% of the Caucasian population, and it is even less common in different ethnicities. So when it comes to HIV, you still should never take your chances.

Final Thoughts On Genetic Gifts Most People Don’t Have

We all want some sort of superpower, even if it’s just a minor one. Although the gifts on this list aren’t exactly superpowers, they do spring from genetic mutation – and that sounds like a stereotypical superhero origin story, don’t you think?

So, do you have any of these rare genetic gifts? Do you suspect you may have a different one? Or are there just some odd “superpowers” you seem to have? Whatever the case, it’s things like these that make the body, brain, and human race that much more beautiful!

70 Best Relationship Quotes Every Couple Should Read

November 3, 2018 by Power of Positivity

Relationship quotes can inspire us to take our love to new heights. These thoughtful relationship quotes will give you new ways to think about your love.

The best relationship quotes are those that reflect the special aspects of your journey. These quotes will give you new ways to express your admiration for your partner.

Psychologists suggest that the people who are most strongly in love are willing to share special parts of themselves with their partners. Relationship quotes (1) can help you put these feelings into words. Our relationship expert has put together 70 beautiful relationship quotes that will help you enhance your partnership.

70 Best Relationship Quotes Every Couple Should Read, According to a Relationship Expert

Quotes About Love at First Sight

These sweet relationship quotes will remind you of the joy of falling in love.

“The moment I saw her, a part of me walked out of my body and wrapped itself around her. And there it still remains.” – Arundhati Roy
“Every cell in my body was telling me that he was my happily ever after.” – C.J. English
“Did my heart love till now– Forswear it, sight! For I ne’er saw true beauty till this night.” – William Shakespeare
“The very first moment I beheld him, my heart was irrevocably gone.” – Jane Austen
“We can’t fight fate. Instead, we must accept that fate has given us a special opportunity.” – Lisa See
“As he sat in the tree he looked down at the girl in the floral dress and felt his heart miss a beat.” – Isabella Kruger
“When I saw you I knew the universe had mastered my love language and I’d go through any amount of anguish to be a student of its genius.” – Curtis Tyrone Jones
“Do not seek the because— in love there is no because, no reason, no explanation, no solutions.” – Anais Nin
“Oh honey, someday a real man is going to make you see stars and you won’t even be looking at the sky.” – Grace Willows
“I believe in love at first sight… But it’s not the first moment you lay eyes on a person, it’s the moment you first see the person they truly are.” – Ranata Suzuki

Quotes about Friendship and Love

The best relationship quotes remind us that lovers are also friends.

“A friend is someone who knows all about you and still loves you.” – Elbert Hubbard
“It is not a lack of love, but a lack of friendship that makes unhappy marriages.” – Friedrich Nietzsche
“I would rather walk with a friend in the dark, than alone in the light.” – Helen Keller
“We accept the love we think we deserve.” – Stephen Chbosky
“Love is like the wind, you can’t see it but you can feel it.”– Nicholas Sparks
“What is a friend? A single soul dwelling in two bodies.” – Aristotle
“Only a true best friend can protect you from your immortal enemies.” – Richelle Mead
“One love, one heart, one destiny.” – Robert Marley
“No person is your friend who demands your silence, or denies your right to grow.” – Alice Walker
“Words are easy, like the wind; Faithful friends are hard to find.” – William Shakespeare

Quotes about Lasting Love

Love at first sight is magical, but true love lasts forever.

“If and when infatuation passes on and you still have infatuation for the same person then you may have love.” – Lamine Pearlheart
“Our eyes will know the heavens if our lips stay for each other.” – Roman Payne
“Love is an irresistible desire to be irresistibly desired.”– Robert Frost
“As long as you remember the person who loved you, and whom you still love, then you’re making love endure.” – Guillaume Musso
“If you can make a woman laugh, you can make her do anything.” – Marilyn Monroe
“Where there is love there is life.” – Mahatma Gandhi
“Love doesn’t go away overnight. It sometimes stays for coffee.” – Ljupka Cvetanova
“Marriage is not a competition. Marriage is the completion of two souls.” – Abhijit Naskar
“We loved with a love that was more than love.” – Edgar Allen Poe
“The secret to a long and loving marriage is to choose, every day, to be married.” – Jacqueline Patricks

Quotes about Growth and Change

These are the best relationship quotes that show how love evolves over time.

“Love is so short, forgetting is so long.” – Pablo Neruda
“There is no pretending… I love you, and I will love you until I die, and if there is life after that, I’ll love you then.” – Cassandra Clare
“The very essence of romance is uncertainty.” – Oscar Wilde
“If you love somebody, let them go, for if they return, they were always yours. If they don’t, they never were.” – Kahlil Gibran
“So it’s true, when all is said and done, grief is the price we pay for love.” – E.A. Bucchianeri
“And now these three remain: faith, hope and love. But the greatest of these is love.” – Holy Bible
“Never love anyone who treats you like you’re ordinary.” – Oscar Wilde
“My heart only ever had one thought, one want. One need. Despite all, in spite of all… All my heart has ever wanted is you.”– Stephanie Laurens
“Yesterday I was clever, so I wanted to change the world. Today I am wise, so I am changing myself.” – Rumi
“Love can change a person the way a parent can change a baby- awkwardly, and often with a great deal of mess.” – Lemony Snicket

Quotes about Romance

These relationship quotes will teach you to keep the romance in your relationship alive.

“She is the closest thing to magic.” – Giovannie de Sadeleer
“What you see on the outside, never tells the true story of someone’s heart.” – Jacquelyn Middleton
“I will wait for a thousand years to be with you.” – Avijeet Das
“When I want a kiss, I will be the one to take it.” – Natalie C. Parker
“There are no ‘shoulds’ and ‘ought to haves’ in life.” – Tatiana Vedenska
“Love is a rebellious bird that nobody can tame.” – Veronica Rossi
“Do you think there’s a difference? Between belonging with and belonging to?” – Jenny Han
“When love is not madness it is not love.” – Pedro Calderon de la Barca
“I’ve never loved anyone ’til you. You were so worth the wait. You’re my first, my always.” – Jacquelyn Middleton
“Your hand touching mine. This is how galaxies collide.” – Sanober Khan

Love Can Be Difficult

“Behind every beautiful thing, there’s some kind of pain.” – Bob Dylan
“The marks humans leave are too often scars.” – John Green
“Turn your wounds into wisdom.” – Oprah Winfrey
“We don’t even ask happiness, just a little less pain.” – Charles Bukowski
“One thing you can’t hide – is when you’re crippled inside.” – John Lennon
“Tis better to have loved and lost than never to have loved at all.”
– Alfred Lord Tennyson
“Relationships don’t always make sense. Especially from the outside.” – Sarah Dessen
“I would die for you. But I won’t live for you.” – Stephen Chbosky
“Some mistakes cost everything.” – Jean Haus
“Moving on is easy. It’s staying moved on that’s trickier.” – Katerina Stoykova Klemer

Happily Ever After

Some of the best relationship quotes show us how love lasts forever.

“Happy is still happy, with or without the ever after.” – Mandy Hale
“It is only possible to live happily ever after on a daily basis.” – Margaret Bonanno
“And they… lived! Life isn’t always ‘Happily Ever After’, rather, loving forever, regardless.” – Carmen DeSousa
“They all had their own struggles and stories to tell and they all made it to this point, happy and in love.” – Jennifer L. Armentrout
“Your wife is smarter than you; know this, and you will live happily ever after.” – Matshona Dhliwayo
“It was as if we’d known each other for a thousand years.” – CJ English
“You can’t get mad at a real ending. Some of them are ugly. It’s the fake happily ever afters that should piss you off.” – Colleen Hoover
“You’ll never get to the happily ever after if you don’t move past the current chapter…” – Carmen DeSousa
“Happily-ever-afters don’t come in happily-every-days. They are found at the end of challenges-ever-met, promises-ever-kept, and tears-ever-wept.” – Richelle E. Goodrich

Final Thoughts on Relationship Quotes

These 70 inspiring relationship quotes will help you keep your love alive. Share them with your partner. They will help you express feelings that you may have trouble putting into words.

The best relationship quotes are the ones that reflect what is special and unique about your partnership. Keep these quotes in mind every day and watch your love bloom.

Researchers Reveal How Many Hours of Sleep your Brain Needs to Stay Healthy

November 3, 2018 by Power of Positivity

The true number of hours of sleep your brain needs has been debated for decades. Thanks to recent research, though, we’ve come very close to turning sleep into an exact science. Getting an incorrect amount of sleep can have terrible effects on your health – both physically and mentally.

That’s why it’s so important to keep the brain in tip-top shape through sufficient rest. But is there more to these arbitrary rules and statistics? In this article, we consider what researchers reveal about how many hours of sleep your brain needs to stay healthy. We’ll also look at how this keeps your body in tip-top shape, and some surprising facts behind the figures.

Here Are How Many Hours Of Sleep Your Brain Needs To Stay Healthy

“Sleep deprivation is the most common brain impairment.” – William C. Dement

1. Why does the body need sleep?

According to the Division of Sleep Medicine at Harvard Medical School, one thing is certain: sleep is needed for a healthy brain and body. But why? There are actually a few theories about why your brain needs a certain number of hours of rest. Here are some of them:

· The Inactivity Theory

This theory states that the need for the body to rest at night stems from evolution. Proponents of this theory state that we sleep at night as it was prudent for our ancestors to do so in the wild. At night, with low visibility, they would be vulnerable, so they slept.

· The Energy Conservation Theory

This theory once again stems from evolution. Once upon a time, when our ancestors had limited access to food, they needed to conserve energy. Studies today show that the metabolism of energy in humans decreases by 10% when asleep, thus saving precious resources.

· The Restorative Theory

Most modern science points to the brain’s ability to repair the body when asleep. Studies show that animals will die in mere weeks if not able to sleep, due to immune system damage. Essentially, when we rest, the body repairs itself and restores brain neurons so we can wake up feeling fresh.

· The Brain Plasticity Theory

This is likely the most compelling and up-to-date of theories. Sleeping affects the way that the brain’s structure shifts and changes. This is why a lack of sleep can sometimes cause you to perform tasks badly. It might also be why babies need so much sleep-time – they’re building their positive brain function.

2. Sleeping too much is just as bad as sleeping too little

Recent research published in the journal Sleep shows that the optimal amount of sleep is actually on a U-curve. This curve is completely reliable and accurate and applies to all people, which is excellent news for us.

Researchers conducting this study measured the ability of their study subjects to conduct tasks with different amounts of sleep. They had to prove verbal abilities, reasoning skills, and cognitive performance.

Findings reveal that sleeping for too many hours can actually be just as damaging as sleeping for too few hours. This means that as tempting as it sounds, sleeping for 12 hours on a Sunday might do your body more harm than good.

As such, you really have to be sure of how many hours of sleep your brain needs. This study puts that figure at an average of between 7 and 8 hours. This is, of course, limited to specific test subjects.

3. What happens to the brain when you sleep?

Every single night, the body cycles through specific sleep stages. Each full circle takes around 90 minutes. You cycle through the stages for your entire snoozing time. Here’s what happens during each one, according to WebMD.

The first stage is non-REM sleep, known as the N1 stage. The N1 stage involves very light sleep. This is the time when you could still be easily awoken. It’s also the stage where you can wake up and feel the most refreshed.
The N2 phase is where you spend most of your night. Here is where the brain starts to file long-term memories. Thus, this phase could be crucial to memory, concentration, and focus. Failing to go through enough of this stage could cause you to be more forgetful.
The N3 stage involves deep sleep. This cycle starts out very long but progressively gets shorter throughout the night. During this stage, the body focuses on repairing itself, so skipping this stage robs you of positive benefits. Eating late and drinking alcohol can prevent the body from entering deep sleep enough times to be fully restored. Of course, sleeping too little or too much has the same result.
The REM stage happens towards the end of one cycle, in the last 30 minutes. During this rapid eye movement stage is when we dream. Being jogged awake during REM sleep can make one drowsy, so completing the cycle is important.

4. Your age determines the hours of sleep your brain needs

There isn’t a “one size fits all” approach to the number of hours of sleep your brain needs. It all depends on a variety of different factors, and one of these factors is age. This is according to Max Hirshkowitz, the Chairman of the Scientific Advisory Council for the National Sleep Foundation (NSF).

Efforts to continuously review and provide scientifically up-to-date information regarding sleeping times are constantly in play at the NSF. Recent work has led to the establishment of a variety of different rules and regulations for people of different ages. Here is what the NSF came up with as far as hours of sleep recommended each night. Additionally, it is not recommended that individuals get more or less than the number of hours stated in these categories:

· Newborns

Individuals between 0 and 3 months of age should aim to get between 14 and 17 hours in a 24-hour cycle. In rare cases, some newborns may need between 11 and 13 hours or between 18 and 19 hours.

· Infants

Individuals between 4 and 11 months of age should aim to get between 12 and 15 hours. In rare cases, some infants may need between 10 and 11 hours or between 16 and 18 hours.

· Toddlers

Individuals between 1 and 2 years of age should aim to get between 11 and 14 hours. In rare cases, some toddlers may need between 9 and 10 hours or between 15 and 16 hours.

· Preschoolers

Individuals between 3 and 5 years of age should aim to get between 10 and 13 hours. In rare cases, some preschoolers may need between 8 and 9 hours or up to 14 hours.

· School age children

Individuals between 6 and 13 years of age should aim to get between 7 and 8 hours. In rare cases, some school age children may need between 8 and 9 hours or as many as 12 hours.

· Teenagers

Individuals between 14 and 17 years of age should aim to get between 8 and 10 hours. In rare cases, some teenagers may need 7 hours or 11 hours.

· Young Adults

Individuals between 18 and 25 years of age should aim to get between 7 and 9 hours. In rare cases, some young adults may need 6 hours or between 10 and 11 hours.

· Adults

Individuals between 26 and 64 years of age should aim to get between 7 and 9 hours. In rare cases, some adults may need 6 hours or 10 hours.

· Senior citizens

Individuals above the age of 65 should aim to get between 7 and 8 hours. In rare cases, some senior citizens may need between 5- 6 hours or 9 hours.

5. Your individual needs also show how many hours of sleep your brain needs

No matter how much scientists churn out facts and figures, there is no denying that every unique person has different needs. Some people absolutely cannot function on limited sleep. Others pull regular all-nighters that, while not healthy, don’t seem to affect their daily function much.

The research itself cannot pinpoint exact numbers of hours that will best suit every single person. What they can provide is a range. Sleeping between 7-8 hours is considered optimal for most adults according to recent research, though the range stretches to between 6 and 10 in some cases.

This means you absolutely need to get between 7 and 9 hours of sleep in order to function healthily. But where you fall in that range depends entirely on you. Knowing yourself and your body is one of the easiest ways to determine how many hours of rest your brain needs to stay healthy.

What does this mean? It means you need to observe yourself. When you get 7 hours of sleep, do you still feel sluggish? Or does that energize you? How about getting 9 hours? Does that make you feel heavy? Or is that the amount you need to function? Maybe you fall between, at 8 hours?

Keeping a Sleep Diary

If you’re not entirely sure how much sleep your brain needs, try keeping a sleep diary. Log the time you go to bed, making adjustments in the morning if you had trouble dozing off. Log the time you wake up and how you feel when you wake up.

Then, at the end of the day, write down your energy level and if you noticed any issues in your daily work. Did you have trouble focusing? Were you more or less productive than usual? Did you seem a little short-tempered? Did you have issues keeping positive thinking going? Write it all down.

This way, you will be able to refer to this sleep journal and find links between your well-being and your sleep. From here, you can spot the optimal sleep length for the best daily function and health. You might even notice the best times for you to head to bed and wake up!

Final Thoughts On How Many Hours Of Sleep Your Brain Needs To Stay Healthy

Getting enough sleep is one of the most important things we can do for our bodies. Sleep drives our energy levels, allowing us to get up and go. It helps us at work, boosting concentration and productivity. It helps our emotions, boosting positive thinking and preventing mood swings.

Taking care of our bodies means ensuring we get the right amount of sleep every day. Thanks to all the recent research, we no longer have to guess what our bodies and brains need. By getting the correct number of hours of sleep your brain needs to stay healthy, you’re doing yourself a huge favor.

https://www.youtube.com/watch?v=hXxTtXOz5JQ

21 Foods High in Potassium That Can Reverse A Deficiency

November 2, 2018 by Power of Positivity

Your body doesn’t produce potassium, but it’s an essential nutrient for optimal health. Most people don’t receive enough potassium in their diets, including diets centered mostly on whole, nutritious foods. It is important to eat foods high in potassium.

Why You Need Potassium

According to a national survey, 3% of Americans receive meet the country’s daily recommendation of 4,700 mg. This number is higher than other countries; however, the level is both effective and safe. If you already follow a varied diet of mostly fruits and vegetables, your potassium intake might be fine. (1)

Potassium is responsible for the balance of electrolytes and fluids in your body. Without enough potassium, your body can’t regulate hydration. Its benefits don’t stop there. It’s also a vital nutrient for protecting your kidneys, muscles, heart, and brain.

Symptoms of Hypokalemia (Low Potassium)

• Severe headaches
• Swollen glands
• Swollen tissues
• Water retention
• Heart palpitations
• Muscle fatigue
• Muscle cramps

If hypokalemia goes untreated, it can lead to a heart attack. (3)

Who’s At Risk?

Pregnant Women

Some pregnant women will have hyperemesis gravidarum, which is a severe form of morning sickness. These women are at the highest risk of a potassium deficiency and severe dehydration if they don’t seek treatment and IV fluids. (4)

Severe Vomiting and Diarrhea

Whether you had a bout of stomach flu or food poisoning, you should be concerned about your potassium levels.

Heart Conditions

Because potassium is crucial to your heart’s health, you should do your best to meet the minimum requirements. Not only does it protect your heart, but you’re already at a greater risk of future heart complications.

Athletes and Exercise Junkies

Exercise is great for the body. Sports are no different. Even if you’re maintaining your hydration, when you sweat, you’re depleting your body of potassium. Water alone isn’t enough to restore it, and sugary sports drinks aren’t doing your body any favors.

Everyone Else

Sickness, heart conditions, and pregnancy aren’t the only times you need to worry about your potassium intake. Because of the Standard American Diet (SAD) and increased salt intake, the average person is at risk for a potassium deficiency. If we look at the survey again, we’ll find 96% of the people don’t meet the bare minimum requirements through their diets.

Food Plays a Major Role in Low Potassium

A major cause of the low potassium is our food choices and preparation methods. We take healthy foods (hello, french fries) and turn them into silent killers. An occasional french fry or unhealthy treat is fine. Celebration and guiltless little cheats can be good for your mental health and keep you on track.

However, when those seemingly harmless treats become your everyday fare, you’re hurting your body in ways you can’t see. You might not see the effects of heart palpitations, the damage to kidneys, or the heart attack until years of suffering with otherwise unknown headaches, fatigue, and cramps.

If you’re not eating enough foods high in potassium, you’re not receiving what your body needs to properly function.

Watch Your Salt

Salt is another component of the low potassium problem. Now, salt itself isn’t a villain. Sea salt, Himalayan salt, and other natural salts are essential nutrients too. Copious amounts of table salt isn’t. Table salt upsets the balance and depletes our bodies of potassium.

Even if you consume foods high in potassium, if you’re using too much table salt, you’re unlikely to rebuild your stores.

Where to Find Potassium

Foods high in potassium grow in abundance. You will find them at the farmer’s market. They’re sold in the supermarket. Best of all? The potassium rich foods on the list aren’t anything crazy or strange.

Yes, you can also supplement for potassium. This shouldn’t be a long term solution without the guidance of your doctor, nutritionist, or naturopath. Requiring a supplement isn’t necessary for the majority of people, but some medical conditions and medications will require them.

Side Effects and Concerns

If you receive all your potassium from foods, you’re unlikely to be at risk for an overdose. However, an imbalance between potassium can occur in the high range too. Routine blood work can detect early signs, as mild symptoms usually go unnoticed. Here are 21 foods high in potassium.

21 Foods High in Potassium

1. Bananas

Few people dislike bananas. It’s a portable food. You can use it in many sweet recipes and smoothies. It can be a snack, a breakfast, a topping, or dessert by itself. At 422 mg per medium banana, it makes perfect sense to sit at the top of our list.

2. Sweet Potatoes

One cup of cubed sweet potatoes (or medium sized, whole) will grant you 448 mg of potassium. This healthy, versatile root vegetable makes a wonderful addition to many meals. It’s also inexpensive.

3. Red Pepper

Whether you prefer a red bell pepper or a spicy Serrano, you’ll find about 100 mg per serving in this nutrient rich vegetable. That might seem like a small amount compared to higher alternatives, but red peppers can be anything from a snack to a salad topper to a complimenting flavor in a tasty recipe. So 100 mg is a lot when you think of it that way.

4. Carrots

Carrots are like nature’s candy. They’re sweet, but they lend well to savory dishes. Eat them plain or dipped in a heart healthy nut butter, and you’ll receive 410 mg of potassium.

5. Avocado

This potassium rich super-food weighs in at 708 mg of potassium in each cup, so go ahead and dip your carrots, red peppers, and broccoli in heart and kidney friendly guacamole.

6. Oranges

Need a little sweet snack? Reach for a cup of orange segments for 326 mg of potassium.

7. Kiwi

Everyone’s favorite fuzzy fruit has another trick up its sleeve. A single 1 cup serving yields 562 mg of potassium and 278% of your Vitamin C RDI.

8. Steak

Not crazy about fruits and vegetables? Are you low carb, Paleo, or keto? A serving of sirloin steak offers you 629 mg of potassium. Beef of any kind will offer similar benefits.

9. Sardines

Generic sardines packed in oil clock in at 592 mg of potassium for a single cup. Some name brands have less potassium per serving, so be sure to read labels.

10. Salmon

Both fresh and canned salmon will give your potassium levels a quick boost. About 487 mg hide in one serving.

11. Apricots

Do you like unsweetened dried fruits? Here’s a reason to enjoy apricots, which pair well with a cheese board or it oatmeal. Sweet and chewy, they clock in at 1,511 mg per cup.

12. Dates

Top salads, add to you homemade baked goods, stuff with cheese, or eat them plain, and you’ll reap 964 mg of potassium in a one cup serving.

13. Mango

Fresh mango lends well to different recipes. You can even grill it and brush with savory sauces. If you need a reason to use it more often, the 277 mg of potassium per serving makes a great excuse.

14. Sun Dried Tomatoes

This little super food packs a powerful punch. Add it to salads, soups, sautés, and sauces for a kick of zingy flavor. A 1-cup serving yields 1,800 mg of potassium. That’s 40% of your DRI.

15. Grapefruit

Grapefruit is low in calories until you add sugar, which can counteract many of its healthful benefits. Stick to less than a teaspoon of sugar or sweetener and absorb the 277 mg of potassium hiding in this tasty bitter fruit.

16. Black Beans

The 739 mg in a single serving of black beans makes it a great source for finicky eaters. You can cook and blend a black bean into virtually any liquid or dark baked good recipe, including brownies. The brownies might be my favorite guilt free treat, but I also love potassium rich black bean soup. (5)

If you buy a canned variety, opt for low sodium or no salt added.

17. White Beans

White beans pack a huge amount of 1,189 mg of potassium in a single serving. Like black beans, you can disguise it in a variety of recipes. You can also eat them in soups, stews, or any way you enjoy them.

Again, if you buy a canned variety, opt for low sodium or no salt added.

18. White Potato

Okay, so we’re not talking about fried or mashed variety here. However, a healthy baked or oven roasted potato will bring you 800 mg potassium as well as fiber, iron, and vitamins C and B6.

19. Peas

Pass the peas, please. A single cup serving will yield you with 354 mg of potassium.

20. Broccoli

Raw or boiled, a serving of potassium rich foods like broccoli will provide you with over 500 mg.

21. Spinach

We saved the best for last. Clocking in as one of the highest potassium foods is spinach with a whopping 1,897 mg in a single serving. That is over half the RDI.

Don’t feel much like Popeye? Spinach is a versatile food that hides easily in smoothies, salads, pizza toppings, and even baked casseroles.

Bonus Foods

22. Coconut Water

It’s only fair to provide athletes and exercise junkies with a healthy alternative to refuel their bodies. Opt for no added sugar varieties. A single serving provides your body with roughly 600 mg of potassium.

23. Greek Yogurt

Greek yogurt shouldn’t be left out since it packs 573 mg of potassium into your smoothie before you add in anything else. You’ll receive almost half your RDI in calcium too.

Conclusion

Include any of these foods high in potassium to protect your heart and kidneys. If you’re taking any medication, speak with your health care provider as you might require a supplement. A blood work-up can also be beneficial to rule out an extreme deficiency, which might require a temporary supplement.

Since most of your potassium comes from food, an overdose risk is unlikely. Try to pair potassium rich foods when you can, watch your sodium intake, and aim to reach the 4,700 mg RDI. If you miss a day here or there, you don’t need to be concerned as long as you jump back on track.

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

Why You Should Wake Up Early Every Morning, According to Science

November 2, 2018 by Power of Positivity

Waking up early is no easy task. Apart from those few lucky “morning people,” most individuals would probably agree they don’t like waking up early. And you might be one of these individuals.

But did you know that there are countless benefits to being an early riser? As it turns out, to wake up early is to do yourself a favor. There are almost no limits to the positive things it can do for your mind and body.

This isn’t just a random statement. Science has backed the act of rising early for years. Even if it makes you groan, try waking up early, and you might be surprised! Here’s why you should wake up early every morning, according to science.

10 Reasons Why You Should Wake Up Early Every Morning, According To Science

“Wake up early every day so that while others are dreaming, you can make your dreams come true.” – Hal Elrod

1. There’s peace, quiet, and silence

According to this study on NCBI, when you wake up early, you’re up before the rest of the world is. There are no honking horns from traffic. There are no sounds of music or loud voices. You have a nice, quiet moment–something valuable in our hectic lives.

You have this moment to really hear your thoughts. If you wake up early enough, you have the time to breathe and relax. Let yourself wake up as you read a book or simply sit in silence. Look out the window and admire the world, or use the time to meditate.

Having this moment of quiet solitude isn’t just about chilling out. Silent moments are highly beneficial for the brain and body. They help to:

Increase oxygen levels in the brain
Reduce blood pressure
Lessen migraines
Boost mental health

Just a short amount of quiet can provide numerous positives to your overall health – a perfect reason to wake up early.

2. You get to plan and organize your day

You constantly rush through the morning when you don’t wake up early. You barely have time to stop and think, much less draw out a daily plan or to-do list.

Being organized is important for productivity and stress management. If you know what you’re going to do for the rest of the day, you’ll be in the right headspace to accomplish these tasks. You’re also more likely to forget important things without a to-do list.

By waking up early, you’re setting aside time to write down daily tasks. This will allow you to approach them more efficiently and keep them in mind, even amidst tiring distractions. Set some daily goals or take ten minutes to scribble out a plan for errands. It’ll make you less stressed and more productive.

3. When you wake up early, you have time for breakfast

You don’t have time to cook a nutritious breakfast when you get up late. Instead, you grab a sandwich, a cereal stuffed with sugar, or, worse still, settle for a quick drink.

Breakfast is a very important meal and should not be skipped or minimized with unhealthy food. Having a healthy meal first thing in the morning can set a precedent for your well-being the rest of the day. It can even stop you from eating junk food!

Here are all the positive effects of a good breakfast, thus why waking up early is essential:

Kick-starts your metabolism so you’re better at burning calories
Helps you focus
Provides much-needed energy
Lowers levels of negative cholesterol
Reduces risk of heart disease and diabetes
Reduces chances of being overweight
Ensures healthy bodily rhythm
Provides better mood and positive thinking

The benefits of eating nutritiously from the get-go are unparalleled. You’d be surprised how much eating well first thing in the morning can improve your life!

4. You’ll have better brain function

If you feel foggy throughout the day, you might need to set your alarm earlier. According to a biology professor named Christopher Randler, who works at Heidelberg, Germany’s University of Education, waking up early helps your brain function.

People who wake up earlier tend to be more critical thinkers and problem-solvers. They also tend to be more creative and funny and to engage more easily with work, thanks to a boost in concentration and memory.

This means you’ll perform better at work and maybe even act more outgoing. So, if you’ve been gunning for a promotion for a while, setting your alarm to ring earlier might get you where you want to go!

5. Waking up early provides more energy

You might generally feel groggy when you wake up in the morning. All you have to do to change that is to shift your sleep and wake times earlier. It doesn’t sound like it’d work, but it definitely does!

Shifting these schedules earlier helps you sleep better, which we’ll discuss later. You need to know that entering deep-sleep cycles provides restorative benefits. Going to sleep and waking up earlier can help you to sink into these stages more quickly.

Here’s an idea of what happens in deep sleep cycles:

Increased blood supply in muscles
Tissue repair
Bone repair
Cellular corrections
Release of growth hormones to build muscle
Lowered blood pressure
Relaxation of the body

These benefits are crucial to daily health. To feel refreshed and restored every morning, you need more deep sleep. For better deep sleep, you need to sleep and wake earlier – simple as that.

6. There’s a chance it’ll make you more attractive

Looks aren’t everything. But if you care about that, you could improve your appearance if you sleep and wake up early. The more tired you appear, the less attractive you’ll be perceived, according to a study by the University of Stockholm. And of course, sleeping and waking late make you feel and look more tired.

There’s another factor that could contribute to this, too. Because the first few morning hours are so important, people who wake up early are likely to have lower body mass indices. Of course, people of all sizes can be attractive, but if you’re aiming to bust fat, waking up early may be the way to go.

7. Waking up early has links to good grades

Still a student? Many students burn the midnight oil and sleep in for hours whenever they can. But reversing this and starting to wake up early can actually be better for your grades! At least, that’s what studies across Europe and America say in regard to students in the university.

These studies found that those who wake up earlier get consistently higher grades. They also tend to have a higher average GPA. This is likely due to better time management, but it can also be because early risers tend to have better concentration and focus.

As mentioned, those who wake up early tend to have better critical thinking skills, which is also crucial to college students.

8. You’ll sleep better

People who need to get up early need to better plan their sleep routines. This allows them to have steady, reliable sleeping schedules that they follow to the letter. They often sleep at the same early time daily, then rise at the same time.

It seems like a logical conclusion: better sleep is on the horizon if you sleep early and wake up early. If you keep a good, steady sleep routine that doesn’t change often, you’re teaching your body’s internal clock to operate on specific times.

Once this internal clock is trained to your new routine, it will run in your favor. You’ll be sleepy when you want to be and wide awake when you need to be. You’ll also be able to wake up more naturally and without that groggy feeling. So skip sleeping in on weekends and stick to the same bed and wake times for best results.

9. You’re more productive when you wake up early

A study published in the Journal of General Psychology in 2008 revealed that those who wake up early procrastinate less than those who burn the midnight oil and wake up late. Many morning people tend to be more disciplined and focused, which contributes to this productivity.

Plenty of studies detail how early risers tend to be more agreeable and cooperative. This can allow more work to be done since you’re a better team player. Those who wake up early also tend to be more persistent than others, so they are more determined to complete tasks.

Here are some of the other ways being an early riser can boost your overall productivity:

Your brain is recharged and primed for work
You start your day with less distractions, so you get more done
You can plan your day easily
You have more energy for tasks
You’ll be in a better mood

In short, if you have trouble hitting your daily goals, you might want to consider waking up early.

10. Your mental health and positive thinking will soar

Waking up early does you a lot of benefits, but the largest is probably on mental health. Sleeping too much by not waking up early can even put you at a higher risk for developing depression. The same goes for other mental illnesses and disorders.

A study published in the Cognitive Therapy and Research journal revealed that those who sleep later and wake up earlier are at risk of developing negative thoughts. These can often be overwhelming for those individuals.

If you lie awake at night with bad thoughts flooding your head, it may be time to readjust your sleeping patterns. Waking up early and sleeping earlier daily can provide the relief you need.

Final Thoughts On Why You Should Wake Up Early Every Morning

It isn’t easy to wake up early every single morning. But with science proving that it provides so many positive results, it can’t be all bad. As a matter of fact, it may completely transform your everyday life.

While not everyone can wake up early, if you can, it’s certainly worth giving a try. With a little effort and routine changes, you’ll be well on your way to enjoying these incredible, scientifically proven benefits of waking up early.

7 Questions To Ask Your Doctor Before You Stop Birth Control

November 2, 2018 by Power of Positivity

There are plenty of reasons someone would want to stop taking birth control. It could be because someone wants to get pregnant. It can be due to severe side effects. It could be the cost. It could be due to a lifestyle change.

Whatever the reason behind your decision to quit birth control, it’s important to know that it’s not as simple as just halting. There are plenty of things that will happen with this decision that you should know about. It’s crucial to be prepared, so here are 7 questions to ask your doctor before you stop birth control.

Here Are 7 Questions To Ask Your Doctor Before Stopping Birth Control

“The ideal time to discontinue birth control is following a hormone-free interval. So after having your period, you can simply stop taking the pills.” – Dr. Rebecca Nelken

1. Is stopping birth control my best option?

There are many reasons that someone might be on birth control. It’s not done just to prevent pregnancy. For some, it’s a kind of treatment. According to the Center for Young Women’s Health, here are some medical reasons that might require a woman to take birth control:

Endometriosis
Polycystic Ovary Syndrome
Primary Ovarian Insufficiency
Amenorrhea (too few periods)
Premenstrual Syndrome (in young women)
Overly heavy periods or exceptional painful menstrual cramps
Acne

If you’ve been using birth control for one of these reasons, then stopping without a replacement treatment might not be your best bet. A doctor can help you figure out alternative treatment methods before you jump straight into stopping altogether.

Are you planning to stop due to side effects? Is the birth control giving you health problems? Emotional problems? Discussing the factors with a doctor can be very helpful. A medical professional can present you with alternative birth control methods that may be better suited to you.

If you’re quitting because you want to get pregnant, this won’t apply to you as much. However, you’ll still want to speak to your doctor about this. Do you have conditions that could make pregnancy risky? What phase of your cycle are you in?

Speaking to a doctor about your decision to quit birth control is paramount. It can help you see other options if needed. And of course, a doctor can show you ways to get the results you want with as little trouble as possible.

2. What physical changes and side effects are normal when stopping birth control?

Anyone can rattle off a list of possible side effects, but the truth is that stopping birth control can have a variety of effects – both positive and negative. Talking to your doctor can give you a clearer idea of exactly what to expect.

According to WebMD, it all depends entirely on what type of birth control you’re using, as well as many other personal factors. As an example, those who have taken progestin-only forms of birth control would have different “side effects” from stopping than those who take other varieties.

Still, some form of side effects are a given with this type of change. Your body will need to adjust to the different volumes of hormones it is producing. This means you might face issues such as:

Thinning hair
Excessive hair growth all over the body
Minor weight loss
Acne and skin problems
Irregular or unusual periods
Mood swings and less positive thinking
Increased discharge
Increased (or decreased) libido

When you’re on birth control, the hormones you take in help manage possible hormonal imbalance within the body. Essentially, it can be a fix for a lot of hormone-related issues. This is why stopping often causes you to see symptoms of your hormones running wild and free.

Side effects after birth control vary. For some, they go away fairly quickly, and for others, they merely diminish but remain for a long period of time. It can also vary depending on your current diet, exercise levels, and state of health.

Luckily, side effects are normal, and for the most part, not too severe. If you have been off the birth control for over three months and continue to experience harsh side effects, you should schedule a visit with your doctor as soon as possible.

3. Is there anything I can do to reduce these side effects?

Most people would probably say that they don’t want to deal with side effects. Unfortunately, with stopping birth control, these side effects are a given. But if you talk to your doctor, they may have some good advice to curb these negatives.

For many, switching up their diet can provide a good deal of assistance. Diets with more wholesome foods that are packed with nutrients are good options. Some types of birth control, especially the pill, can soak up a lot of components needed for gut health. For this reason, eating properly is crucial.

Opt for foods that are anti-inflammatory and whole. Additional vitamin D is a great option, too. This is because a study in the Journal of Clinical Endocrinology & Metabolism found that many women who stop their birth control wind up with vitamin D deficiencies.

It is often also important to manage your stress levels in the months following this decision. Hormones can cause stress to increase. Exercising, taking up a new hobby, meditating, and ensuring you get proper sleep and me-time can be crucial in aiding your journey.

Discuss a good, healthy diet and exercise plan with your doctor if you can before you stop birth control. Your doctor may have some great ideas for you. They might also provide some other great methods to tackle specific side effects you might encounter.

4. Will it be difficult for me to have kids?

One of the most common birth control misconceptions is that once you start, your fertility drops. This, however, is far from the truth. This is especially the case for those on the pill method of birth control. Approximately 96% of pill takers who stop are pregnant within a year.

According to Healthline, the fact is that pregnancy rates are often the exact same for those who stop birth control as for those who stop using condoms. Essentially, the pill has virtually no effect whatsoever on fertility after stopping.

This is a bit different for those who use injection-based birth control methods. Those who use options like Depo-Provera might need to be more patient. It’s estimated that you would need to give your body up to six months to begin ovulating “normally” again.

That said, there’s nothing stopping you from having children after you stop birth control. Coupled with the fact that 15% of women report higher libido after stopping birth control, there’s a chance you could get pregnant sooner than you think.

Regardless, talk to your doctor if you’re planning to conceive. If you have a history of reproductive issues, such as PCOS, this conversation is even more important. Of course, if you’re quitting birth control but don’t want to get pregnant, speak to your doctor about an alternative form of protection.

5. How long after stopping birth control will my periods regulate?

Periods are typically very irregular after one stops taking birth control. This happens regardless of how reliably regular they were before. Those who had wonky cycles will likely continue them after they quit birth control.

You may find that your periods are a lot heavier than they were before. You might also experience more severe cramps. This is likely to happen more severely if you’ve had these types of periods before. However, those who began birth control in their teens and are now middle-aged will probably not have this problem.

The rest of your menstrual cycle might be a little irregular, too. You might have obvious cramps during ovulation. You will likely notice that your PMS symptoms are worse than they were before. This is due to the change in hormonal balance in the body.

For those who have experienced a complete stop in periods, it will likely take some months for it to get back to normal. With additional reproductive issues, you might face irregular periods for a long, long time. Talk to your doctor so you know what to expect and can be prepared for it.

6. Are there any supplements I should take?

For some, the body can react strongly to stopped birth control. All the aforementioned side effects can be pretty difficult to deal with. If you’re worried about them or are dealing with bad effects, a doctor can recommend safe supplements for you.

Some common supplements recommended to you may be:

Milk thistle (for the liver)
N-acetyl cysteine (for the liver)
Vitamin C (for the liver)
Chaste tree berry (for skin)
B-complex vitamins
Vitamin D
Magnesium (for mineral deficiency)
Iron (for mineral deficiency)

Remember that it is not recommended for you to take supplements without speaking to your doctor first. This is especially true during a transitional phase in your health. Taking the wrong supplements can cause a lot of trouble.

For the most positive effects, you’ll want to discuss all aspects of supplements with a doctor. How many should you take, and how much? How long will you take them for? Are there any specific brands? Don’t hesitate to speak to your doctor regarding all concerns.

7. Am I truly ready to stop birth control?

Sometimes, your decision to stop birth control comes at the wrong time. Your body may need additional preparation before it is ready.

As a matter of fact, certified wellness and holistic health coach Nicole Granato recommends three months’ prep before making the change to no more birth control. This is how you can avert the worst results of suddenly quitting your birth control.

You can minimize your risks of developing side effects with a little hard work. Start by regulating your diet to be healthier and more nutritious. Work to add more exercise to your daily plans. Get your skincare routine in check. Practice meditation or relaxation techniques to boost your positive thinking.

Get the best advice on how to prevent negative effects from your doctors. They might have some great techniques to recommend that you won’t hear anywhere else!

Final Thoughts On The 7 Questions To Ask Your Doctor Before Stopping Birth Control

Stopping birth control comes with its fair share of positive sides and negative sides. As long as you’re aware of what will happen, you’ll be prepared to handle these effects. Speaking to a medical professional can certainly help your readiness for this change. Keep these 7 questions in mind during your next trip to the doctor’s and see what you can learn!

https://www.youtube.com/watch?v=mtTPZL08iFE

Researchers Reveal How Not Exercising Is Worse For You Than Smoking

November 1, 2018 by Power of Positivity

Exercising is crucial for health, yet so few people do so regularly. The World Health Organization states that 1.4 billion people around the world are not physically active or exercising enough. A Centers for Disease Control and Prevention (CDC) report revealed that in America, only 23% of the population get sufficient exercise.

The CDC recommends 150 minutes of mild to moderate weekly exercise, with some simple strength exercises two times every week. That’s only two and a half hours spread out over seven days! Still, we often find it difficult to make time for this important activity.

Further studies have revealed how shirking this small amount of recommended exercise is terrible for the body. In fact, recent research has revealed that a lack of exercise can be even more harmful to you than cigarettes! Let’s find out how not exercising is worse for you than smoking.

Researchers Reveal How Not Exercising Is Worse For You Than Smoking

“To enjoy the glow of good health, you must exercise.” – Gene Tunney

1. Exercising helps you age gracefully

Most people want to age well. You likely wouldn’t want your golden years to be full of hospital trips and sickness. With regular exercise, these are benefits you can actually enjoy. According to MedlinePlus, here’s how exercising helps better aging.

· Reduced fall risk

Those who are older are more at risk of losing their balance and falling. The worst part is that the older you are, the more damaging these falls can be. Performing muscle training exercises with some mild balance and aerobic exercises are great for reducing the risk of this happening.

· Greater strength

If not exercised, bones and muscles tend to waste away as one ages. Bone density decreases with age in the average individual. Regular exercise can slow down this decrease, allowing you to enjoy strength and good muscle mass when you’re old and gray.

· Brain sharpness

When you exercise, your body releases special chemicals and proteins that help your brain stay healthy. Exercise can prevent brain and memory conditions. It can also help you to keep your thinking skills, cognitive function, and memory intact as you age.

· Less chance of erectile dysfunction

While certainly not the most important of the positive effects of exercise on aging, lowering ED risk is important to many seniors. Exercise can help boost arousal in women and reduce the chance of ED in men. For those who already have ED, they might see their problems decrease!

2. Exercise boosts positive thinking and helps mental disorders

According to WebMD, exercising causes the body to release chemical components known as endorphins. Endorphins are so powerful that they actually trigger a feeling similar to what you might get if you take morphine. You might feel “high”, light, and happy after exercising.

For this reason, exercise is also great for mental illnesses. Studies have shown that exercise can treat depression symptoms just as well as antidepressants, without all the side effects that may come with medication.

Exercising also relieves stress, so it can naturally alleviate tension that exacerbates anxiety disorders. Physical activity has been found to increase confidence and self-esteem, which can also help with disorders.

Given the fact that suicide is one of the leading causes of death in America, finding ways to treat or manage suicidal thoughts from mental illness is important. Although often not taken seriously, mental illnesses are no laughing matter. They deserve the same level of concern as physical illnesses.

Here are some neuro-atypical conditions that are helped by exercise:

Depressive disorders
Anxiety disorders
PTSD
C-PTSD
Other trauma-related conditions
ADHD
Stress disorders
Sleep disorders

Of course, the act of exercising can be difficult for those with mental health conditions. However, the extra effort to push yourself to undertake these activities can provide unparalleled benefits. You’ll feel proud of yourself for accomplishing something and doing good for your body – something you deserve!

It’s pretty obvious to see why failing to exercise can be worse than smoking. How else can you get a mood boost for free that does so much good to the body?

3. Not exercising makes your life significantly shorter

If you didn’t have enough reasons to start exercising already, here’s a big one. Neglecting to exercise regularly can actually cause a higher mortality rate.

This is according to a study that placed more than 122,000 patients on observation through rigorous treadmill tests from the years 1991 to 2014. Researchers noted their findings and linked them, later, to mortality rates.

According to results, cardiovascular fitness has an incredibly strong link to longevity and total-body health. Essentially, exercising can determine whether or not you enjoy a long life. It can also determine if you develop life-threatening illnesses. So it doesn’t matter how thin or fat you are. If you don’t exercise, you’re at risk.

This study revealed that those who showed themselves to be unfit on a treadmill had a higher chance of developing life-threatening diseases or passing away early. As a matter of fact, these individuals wound up in worse states than smokers, people with diabetes, or those with hypertension who were relatively fit on a treadmill.

The findings of this study were so conclusive that researchers behind it sent out an urge to the population. They state that a lack of physical fitness should be treated as a disease. It should be placed on par with things like smoking, heart conditions, and diabetes. As the researchers said, physical unfitness is treatable with a simple prescription: exercise.

4. Exercising prevents disease

Tying into our previous point about longevity, exercising regularly can actually prevent disease. Here is what it can do for different conditions.

· Heart disease

Exercise helps the heart keep strong and healthy. This makes your circulation better. Good circulation can then aid in cholesterol level, blood pressure, and triglyceride balance. It can also prevent heart attacks and artery disease.

· Diabetes and insulin resistance

Exercise can help regulate the levels of glucose, or blood sugar, in the body. This helps your insulin to function correctly. Incorrect insulin function puts you at risk for type 2 diabetes and even metabolic syndrome. If you currently have a condition that causes insulin resistance, such as PCOS, exercise can prevent it from worsening and make for positive change.

· Obesity

Similar to the prior point, exercise helps you maintain your weight or lose weight if you so desire. It burns calories, keeps your metabolism running, and helps you work off fat. Different kinds of exercise promote different benefits, so look for ones that will help you shed pounds if you seek this positive effect.

· Addiction

Yes, we’re talking about how not exercising is worse than smoking. But if you’re a smoker who wants to quit and you exercise, you’ll actually be doing yourself a favor. Exercise has been shown to ease withdrawal symptoms and aid in management of craving.

· Cancer

There have been studies that suggest exercise helps prevent the development of a lot of different kinds of cancers. This includes lung cancer, breast cancer, colon cancer, and uterine cancer.

The best part? You don’t have to do much exercise for these benefits! Just putting in two days of physical activity every week can work wonders, according to a study in the Journal of Psychology.

5. Exercising is something you can control

Exercise is versatile. You can do tons of different kinds of physical activities. There’s no shortage to choose from, so unless you have a disability that prevents it, there are few excuses not to perform physical activity every day.

Able-bodied? Take a walk, go for a swim, visit the gym, or dance your heart out. In a wheelchair? Wheel yourself around a mall or do some form of weight-lifting for your upper body or arms. Have pain issues? Opt for relaxed, slow, low-intensity physical activity in small amounts at a time. Here are some examples of ways you can exercise:

Walking
Jogging
Running
Dancing
Biking
Swimming
Weight training
Climbing stairs and/or hills
Playing a game (football, basketball, tennis, hockey, etc.)
Doing housework
Doing yardwork
Yoga
Martial arts

At the end of the day, if you are able to physically perform exercise, there is always an option for you. It’s something you’re able to choose and customize for your personal needs and free time. Essentially, this is certainly much easier than stopping smoking or managing diabetes.

Taking control of your daily life and creating a healthy exercise routine can provide you with a sense of purpose. It can show you that you are capable of making a good change in your life. This can do wonders for your self-esteem, positive thinking, and overall bodily health!

Final Thoughts On How Exercising Is Worse For You Than Smoking

Brushing off the need to exercise isn’t just bad for your fitness. It can lead to a shorter lifespan, higher risk for disease, and worsened mood. You don’t need to do all that much of it to make a difference. This makes the universal lack of physical activity even more disheartening.

Even if you’re not able to get in as much exercise as you like, make an effort to incorporate small amounts of exercise into your daily or weekly plan. You’d be surprised the benefits you can get out of this small change. With so many benefits backed by research, you know it’ll be good for you in the long run!

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

Science Explains 4 Things That Cause Moles And Skin Tags (And How to Avoid Them)

November 1, 2018 by Power of Positivity

This fact might surprise you, but everyone has moles. In fact, every person has at least 10 to 40 moles in various places on their skin. These small, dark spots develop mostly during childhood but some people may find them growing on their skin until their 50s. Skin tags, on the other hand, are bumps that look like extra hanging skin. It’s a common skin growth among those in their 30s, 40s, and 50s.

Most moles and skin tags are generally harmless and the growth will not cause any pain or discomfort. So, you can leave these marks on your skin if the appearance does not bother you in any way. However, some mole growth may itch, burn, or cause an irritation. Skin tags might also become annoying when they stretch longer or start rubbing on your clothes.

If you’re bothered by these, you might need to get the condition checked thoroughly. This is because moles or skin tags might actually be a condition known as melanoma or basal cell nevus syndrome (BCNS). These are types of skin cancers, according to a study in the Dermatology Online Journal.

But how do moles and skin tags grow? Here are some things that cause these skin conditions:

Science Explains 4 Things That Cause Moles And Skin Tags

“I have seven scars from having moles removed. One was melanoma, six were precancerous. Get your moles checked!” – Jennifer Morrison

1. Moles grow as part of your biology and your environment

According to the Genetics Home Reference for the U.S. National Library of Medicine, moles seem to be a biological trait you inherit from your family. So, some people are born with prominent moles on their skin because it’s the positive predisposition of their blood chemistry.

However, experts admit that they have never understood or probed deeper into the genetic factors that lead to mole development. Because this skin growth is not considered a threat to the health of humans, studies about its genetic patterns, formation, and development in the body have not been extensive.

Moles also grow on your skin depending on how much exposure you get from the sun and its ultraviolet radiation. So, your moles appear throughout your childhood and well into your early adulthood depending on how often you spend time outdoors. Fair-skinned people usually have more prominent moles on their skin.

You have a natural pigment within your system called melanin that, among other things, gives color to your skin. Melanin also causes the formation of a cluster of cells known as melanocytes. According to the American Osteopathic College of Dermatology, these clusters could be the result of sun damage.

2. Moles appear due to hormonal changes in your body

It’s common for moles to change in color and appearance over time since the melanocytes are living cells, which means they are affected by what’s happening to your body.

Apart from sun exposure, moles might grow paler or darker and flat or raised due to your body’s hormonal changes.
Moles appear during a human’s teenage years when puberty hits and the hormones are on overdrive.
Moles also develop during pregnancy and menopause because these phases trigger major changes in the hormones.
The hormonal changes that affect the mole tend to appear gradually.
If your mark is rapidly growing, changing its color, or bleeding easily, get this checked as soon as possible to rule out any skin disease.

Melanoma, the most dangerous form of skin cancer, often starts off as a mole in the body. It might also spring and develop from an old mole as it spreads, according to the Skin Cancer Foundation. This growth may also pop up in areas on your skin that are protected from the sun, such as the buttocks or the scalp.

Moles that might be indicative of melanoma have ragged and irregular shapes, edges, color and diameter. If left unchecked, this condition can quickly spread.

3. Skin tags form due to underlying medical conditions

According to the Indian Journal of Dermatology, skin tags have ties to health issues like hyperlipidemia, insulin resistance, metabolic syndrome, and obesity. As much as 25 percent of people above the age of 50 develop skin tags as they also develop medical conditions.

For instance, people who are obese often encounter repetitive friction on their skin because they wear tight clothes. Skin tags develop as a result of this friction. If you are overweight, it’s better to avoid tight-fighting clothes to protect your skin. Also, strive to eat well, avoid saturated fats and sugar, and live a positive and healthier lifestyle.

Another study in the same journal has also linked skin tags to a low-risk infection of the human papillomavirus (HPV). Though HPV infections are not unusual, it’s still a sign that your body has a weakened immune system. If the skin formation due to this condition is causing discomfort, pain, and embarrassment, visit a doctor for treatment and relief.

4. Skin tags might also be hormone related

According to the Egyptian Dermatology Online Journal, hormone fluctuations may also trigger the growth of skin tags.

Women who are pregnantor going through menopause, or have been diagnosed with a condition called polycystic ovary syndrome (PCOS), have higher chances of developing a skin disorder because of the changes in their hormone levels.
Expectant moms might find skin tag growth during the second trimester. The positive thing, however, is that the skin tags often fall off on their own once the mom gives birth and her hormones normalize.
Menopausal women develop skin tags because their estrogen levels drop. Aging also contributes to the skin changes.
Women with PCOS, on the other hand, need to keep their endocrine system in check to manage the hormonal imbalance and avoid skin tags altogether.

Removing Moles and Skin Tags through Medical Procedures

You’re free to have a mole or skin tag removed if you don’t like how it looks or feels. There are people who are not comfortable with these skin growths and regard moles and skin tags as blemishes, so they would rather have them taken off. If these growths get in the way of your shaving or grooming, or if the friction with your clothes is bothersome, you can consult a doctor or a dermatologist for removal.

How Moles are Removed

In most cases, removing the mole might require a minor outpatient surgery.
This skin growth might either be shaved or excised surgically.
These procedures require minimal stitching or no stitches at all; it depends on the evaluation of the doctor.
At any rate, however, removing the mole with a surgical procedure might leave a scar, so you should take this into consideration.
You also have to carefully comply with the after-care of your surgical wound so it won’t get infected and lead to a complication.
If your mole is cancerous, you don’t have a choice but to go through the medical procedure.

According to statistics, one in five Americans is susceptible to some form of skin cancer by the time they are 70 years old. For this reason, you should never skip a doctor’s check-up if you think your mole’s growth isn’t normal.

How Skin Tags are Removed

Skin tags, on the other hand, are less sensitive to treat and remove than moles. These may be easily snipped at the doctor’s clinic using a special pair of scissors. The dermatologist might also use either a freeze or burn technique to kill the tissue around it and remove the skin growth.

After the procedure, the skin tag will fall off naturally since there are no more living tissues. It takes about two weeks to complete this process.

A dermatologist may also wrap a thin string around the skin tag very tightly to kill the tissues. The growth will then turn black once the tissues are dead and the skin tag will naturally fall off within a week. This process is pretty painless.

Natural Ways for Removing Moles and Skin Tags

There are a number of suggestions on how to naturally remove moles on the Internet. However, most of these methods, which you can apparently do at home, have not been proven to have positive effects. Discuss these natural methods with a doctor before trying any of them.

If you try to remove the mole yourself, you could cause damage to your skin and develop keloids or thick scars. You might also risk an infection if you use tools that are not sanitized and unnecessarily wound yourself.
There are also mole removal creams widely sold in drugstores and online pharmacies. However, a study in the journal Pediatric Dermatology showed that these creams do not have effective results and may also cause keloids on your skin.

Removing skin tags naturally or through a home remedy does not pose as many risks as do-it-yourself mole removal. Most solutions involve drying out the skin that’s been hanging off until it shrinks and falls.

Some of the readily available natural ingredients you can use include banana peel, apple cider vinegar, or garlic. When you use any of these items, rub or dab it on the skin tag and cover the area with a bandage. Leave this overnight and repeat the process every day until the skin tag changes color, falls off, reduces in size, or disappears.

Always clean off the area with hydrogen peroxide before applying the natural ingredients. As a precaution, you can apply an antibiotic cream on the area to lower the infection risks until the skin completely heals. If you’re not sure about doing the natural process, consult a dermatologist.

Final Thoughts On Moles And Skin Tags

If your mole is not an issue, then it would be better to just leave it alone. But if you still want to have this skin mark removed even if the doctor has done tests and determined that it’s not cancerous, then it would be best to do it properly and safely under the hands of a professional. This way, you are ensured of a positive outcome instead of trying out home remedies that could worsen your skin.

Meanwhile, skin tags are generally harmless, and removing them tends to be fairly straightforward. You won’t need a medical procedure for this since the solutions are found at home. However, if you’ve tried a home treatment and there is bleeding or continued growth to your skin tag, it’s best to have it checked by a doctor.

10 Habits That Damage Your Kidneys (Most People Ignore)

November 1, 2018 by Power of Positivity

The kidneys perform a lot of important functions for the body’s health. They filter your blood, release hormones that give nutrients, absorb the minerals from the food and supplements you take, and produce the liquid that removes toxins from your body.

The decline or damage to your kidneys might not manifest right away. In fact, according to the Cleveland Clinic, your kidneys can still function at 30 percent capacity. However, kidney damage can have serious consequences on your health. Here are some habits you need to watch out for or stop doing completely to prevent damaging your kidneys further.

10 Habits That Damage Your Kidneys That Most People Ignore

“Caffeine dehydrates the body and speeds up the aging of the skin and kidneys.” – Ann Louise Gittleman

1. You are not drinking water enough

Keeping your body hydrated is important to the functions of your organs, especially the kidneys.

Water helps flush the toxins from your body, thus making it easier for the kidneys to clean your system.
You lessen your risks of developing UTI and kidney stones when you drink water regularly.
There is no magic number to how many glasses of water you should drink in a day. According to the National Kidney Foundation, men need at least three liters or about 13 cups of water daily. Women, on the other hand, need 2.2 liters or about nine cups every day.
However, it isn’t good to drink too much water. Athletes, for instance, may be in danger of overdiluting the sodium in their blood and develop a health problem called hyponatremia.

If you’ve been diagnosed with kidney problems, you might need to regulate your water intake as well.

2. You’re not following medical prescriptions to the letter

You should always follow the exact prescription of medicines you need to take. Sticking to what the doctors have prescribed is necessary so that you won’t risk damaging your kidneys.

There are lots of medications that have kidney damage as a side effect. So, if the doctor specifically gave you a fixed duration, stick to it. Never attempt to make changes without consulting a doctor.

Even over-the-counter medications, such as acetaminophen and ibuprofen, are harmful to the kidneys if taken every day. Don’t assume that because it’s easy to purchase at the drugstore, it’s less potent or dangerous for your health.

3. You like to eat foods that are high in sodium

If you like foods with high sodium content, a change in your diet might be in order. If your kidney can’t properly flush this ingredient from your body, you could develop high blood pressure along with the swelling of the hands, feet, and ankles.

Before refrigerators were invented, people learned to add salt to food to preserve its freshness. Today, however, cooks use salt to make the food flavorful since people have become so used to its taste.

According to the Food and Drug Administration (FDA), the daily value for sodium intake is 2,300 milligrams. But it’s easy to exceed this recommendation because a lot of the foods you eat contain sodium, whether its home cooked, from the restaurant, packed, canned or processed.

The American Heart Association learned in a study that at least one-third of adults think their sodium intake is less than 2,000 mg a day. The agency recommends eating more fruits or vegetables and limiting sugary beverages, as these have high amounts of sodium as well.

4. You’re not aware of your blood pressure

If you’ve never monitored your blood pressure before, it’s time to adopt the habit now. A study in the BMJ Journals linked kidney damage to hypertension. This is because the kidney uses your blood and blood vessels from the cardiovascular system to filter the toxins and distribute the nutrients.

A high blood pressure is usually an indication that something could be wrong with your cardiovascular system. The more the arteries become narrow, blocked or hardened by cholesterol and other toxins, the higher the risks are to kidney damage. When your organs can’t function well, your kidney tissues won’t get the nourishment needed.

If you have a history of hypertension in the family, make it a priority to monitor blood pressure. This way, you don’t just prevent kidney damage but also limit your risks of stroke or a heart attack and enjoy a more positive lifestyle.

5. You hold your need to pee

Typically, a bladder can hold up to two cups of liquid for three to four hours. But some people might have a harder time peeing in a public bathroom, so they hold it in for more hours.

When you ignore nature’s call and delay going to the bathroom to relieve yourself, you’re not allowing your body to flush the toxins. If you make this into a habit, it could have unhealthy effects.
You could expose yourself to urinary tract infection (UTI) that will make peeing uncomfortable and even painful. If this occurs, you might find blood in your urine or the liquid could be cloudy with an unusual odor or color.
You could also damage your pelvic floor muscles that may result in urinary incontinence. Another risk is that of developing kidney stones that might require surgery in some cases.

If you find that your bladder feels full all the time even if you’ve already peed, it might be time to have a check-up to rule out any underlying condition. If you’re working out, also include pelvic floor exercises in your routines so that you can withstand delaying your bathroom breaks without any consequences to your health.

6. You love your desserts and sweets

Are you a sweet tooth who just must have desserts all the time? Consuming excessive amounts of sugar can not only lead to the development of type 2 diabetes but you could also be in danger of kidney damage.

Sugar can spill over your urine if you have an excess of it due to diabetes. If you’re unable to control this condition, diabetes can eventually damage the blood vessels that the kidney uses to filter and transport nutrients. Hence, it becomes less effective at cleaning your body system.

Taking artificial sweeteners won’t help with issue. According to a study in the Asian Pacific Society of Nephrology, those who use artificial sweeteners in excess raise their risk for kidney decline by two-folds. It should not be stressed enough that when it comes to food intake, everything should be in moderation – even for ingredients that are supposed to be the healthier option.

7. You drink and smoke

You’ll make it harder for your kidneys to filter harmful substances when you ingest toxic chemicals and ingredients from drinking alcohol or smoking cigarettes. Many people enjoy these vices without realizing its grave impact on the body.

You might enjoy the occasional drink without a risk. However, it’s not healthy for your kidneys if you are a heavy drinker, binge drinker, or chronic drinker, according to a study published in the National Institute on Alcohol Abuse and Alcoholism.

Alcohol causes dehydration that challenges your kidney’s ability to balance your bodily fluids.
Alcohol also raises your blood pressure, thus putting your kidneys to work even more than it’s supposed to do.
Beer or wine also disrupts the hormones that control kidney function.

Meanwhile, experts are only slowly learning to understand the effects of smoking on the kidneys. This vice is generally known to raise the risks of lung cancer, lung diseases, heart diseases, and pancreatic cancer. Lesser known is that smoking impacts the kidneys because it can trigger high blood pressure. Smoking also blocks the proper flow of nutrients in the organs, thus impairing how the kidney works.

8. You eat a lot of red meat

If you enjoy having red meat in your diet regularly, you also make your kidneys susceptible to damage. Animal meat or animal protein sources have toxins like ammonia and nitrogen. If you enjoy these often in your diet, you’ll send your kidneys into overdrive as they try to filter the toxins. Overworking your kidneys can lead to kidney damage.

Doctors suggest switching your diet to plant-based protein sources as red meat can be quite unhealthy and has been known to cause cancer. If this is not possible, choose other alternatives to rich protein, such as fish, shellfish, and, in some instances, poultry.

It’s important to note that while pork turns white when cooked, it is still considered red meat. People who consume too much red meat have a 40 percent increased risk of having kidney disease compared to those who occasionally indulge in this food.

9. You don’t exercise and sit for long hours

Not exercising and sitting for long hours has been linked to a lot of chronic diseases such as diabetes, heart attack, and cancer. But experts now say that you are 30 percent likely to have kidney disease if you stay seated for more than eight hours and never do exercises.

In fact, one in 10 adults in the U.S. develop kidney problems because of a lack of exercise. When you exercise, you help your body’s circulation and improve your blood pressure level. Additionally, you keep yourself fit and maintain an ideal weight.

Exercise also keeps your cardiovascular muscles in good working order and this will benefit your kidney functions.

10. You’re not sleeping well

Sleep allows your body to renew. For organs constantly working, your kidneys need sleep to be able to heal as well. If you are sleep deprived, your body can’t recover well from stress and fatigue.

Lack of sleep also raises your blood pressure, which can affect the functions of your kidneys. Hence, it’s always important to get optimum sleep every night.

Final Thoughts On Habits That Damage Your Kidneys

To remain in good health and avoid kidney problems, apart from positive thinking, it is best to maintain a good diet, get sufficient exercise, and adopt a healthy lifestyle. These recommendations are nothing to new to health.

However, in case you have not noticed, kidney damage often results from other medical conditions. So, also make sure that you limit, if not completely eliminate any bad habits that can put more strain on your kidneys.

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