Page 813

Therapists Explain 10 Things That Can Improve Mental Health

October 16, 2018 by Power of Positivity

Taking care of your mental health is just as important as looking after your physical health. If you’re emotionally and mentally well, you’ll be able to deal with stress and better manage whatever life throws at you. Therapists are often very helpful in helping people sort out their issues. It stands to reason that they might have some pretty good advice about mental health. So we wanted to get the opinions of the experts regarding what you must do to improve your mental health.

Here Are 10 Things That Can Improve Mental Health, According To Therapists

“It’s up to you today to start making healthy choices. Not choices that are just healthy for your body, but healthy for your mind.” – Jasmine Warga

1. Write your thoughts and feelings in a journal.

Writing a journal is a great exercise for mental health. Expert Jason Moser of the Michigan State University shared in a study that writing down your thoughts takes the edge off the stress and confusion in your mind. When you write down what’s really bothering you, you release those heavy and disruptive feelings that prevent you from becoming productive and feeling positive.

You don’t have to write seriously long journal entries. You may spend just five to ten minutes on this activity. When you’re journaling, you can also monitor the changes in your thought process or mindset and you can discuss or probe these thoughts further with your therapist later.

2. Trust in the power of positive thinking.

People with a positive attitude can generally handle life’s problems and stressors better as they don’t give up on finding solutions. Because they focus their perspective on positive thoughts, they can reframe the way they view life. Thus, based on this mindset, they tend to make good choices in life.

Life coach and licensed clinical social worker Diann Wingert suggests creating an inner dialogue filled with affirmations in order to train your brain to think positively. Research shows that the power of positive thinking opens your mind and brings ideas that add value to your life.

3. Go on daily walks to calm your nerves.

When you’re mad or frustrated, don’t you feel better after stepping outside for a short walk? Going out and getting some air can actually take a load off those heavy feelings. In fact, some therapists have incorporated walks with their patients during their therapy sessions, especially if the weather is nice for a stroll.

Walking releases endorphins, the feel-good hormones, that can improve your mental health if you’re feeling sad or depressed. And getting outside lets you experience the sun or the breeze, which enhances mindfulness.

4. Focus on self-care activities.

Self-care activities are things you do to help yourself de-stress. There’s no right or wrong way to go about these activites. It also doesn’t matter if you do them every day or every week. The most important thing with self-care is that you focus on stuff that gives you happiness and pleasure, whether you’re alone or with someone whose company you enjoy.

5. Don’t forget to say, “Thank you.”

According to Dr. Alexandra Kelly of the Psychological Health Center of Excellence, expressing your gratitude every day has been proven to improve sleep, control chronic pain, reduce stress and symptoms of depression, and impact your overall wellbeing. When you’re always thankful for something, you acknowledge the good things that happen in your life. For this exercise, create a simple gratitude list to reflect on every day. It might help to write this in your journal, too.

6. Count on “your people.”

You’re not going to carry on with life well if you don’t have a support system. This group of people might be your immediate family, or it may consist of a group of close and trusted friends with whom you feel comfortable sharing your feelings.

Social connection is vital to mental health. No man is an island, after all. Therapist Ryan Adams of the Cincinnati Children’s Hospital Medical Centre did a study on the impact of best friends on stress and the results were not surprising. It revealed that having a best friend present during a challenging experience reduces feelings of negativity and improves feelings of self-worth. If you have people you can count on, they can definitely make bad experiences a lot more bearable.

7. Tune into sad music.

It might seem counterproductive to listen to sad music if you’re trying to be positive. However, a study from behavioral psychologists in Berlin showed that sad music can trigger peaceful feelings that can transform into positive emotions for the listener. A sad song also heightens your ability to empathize. When you connect and relate to the song’s message, you’re more attuned to your feelings and understand yourself and other people’s struggles better.

8. Get more sleep.

You instantly feel the physical effects of a lack of sleep. Well, if you’re not sleeping well or if you’re not sleeping enough, it can also seriously wreck your mental state. Sleep regulates your emotions and concentration. If you continue with poor sleeping habits, you may become vulnerable to depression and other mental disorders. So, if you’re cranky because you only got two hours of dream-time, you might want to skip work and catch up on your sleep.

9. Unplug and do a digital detoxification.

Social media can provide you with a wonderful support system. However, if you’re on this platform too much, you could end up feeling worse and worse, especially if it might seem that your friends have better lives than yours. Once a while, go on a digital detoxification. Unplug those devices and focus on other activities away from the online world. It will be good for your sanity.

10. Educate yourself about mental health.

They say that knowledge is power. If you diligently read up on mental health conditions and disorders, you will be better equipped to handle it if you or your loved ones experience problematic symptoms. You’ll also be more willing and empowered to seek help or talk about what you’re going through with other people. The more we learn about mental health, the less of a negative stigma we will have regarding these conditions, and the more positive and healthy our approach will be.

Final thoughts

Make your mental well-being a priority. Don’t wait until you’re going through a crisis. Consider going to a therapist if you need guidance, and not just because you’re facing a serious problem.

https://www.youtube.com/watch?v=CU2LlJxEdJ4

Science Explains What Happens to Your Body When You Eat Ginger Every Day

October 16, 2018 by Power of Positivity

Ancient cultures have been using ginger for centuries to heal a variety of ailments, because the ginger root contains powerful antioxidants and healing properties. Originating in China, ginger belongs to the Zingiberaceae family, which also includes turmeric, cardamom, and galangal. The rhizome, the portion of the stem found underground, is the part of the plant commonly used in natural remedies. Aside from adding flavor to a variety of dishes, ginger provides a lot of health benefits. It can also help heal certain conditions.

Below, we’ll go over the positive things that happen when you consume ginger every day (or as often as possible).

Here’s why you should eat ginger every day:

1. Ginger is anti-inflammatory and contains antioxidants.

First of all, it contains powerful antioxidants, which helps eliminate free radicals in the body. Gingerol, the main bioactive compound in ginger, contains some of the highest levels of antioxidants of any herb or plant.

2. It can ward off nausea.

Ginger is one of the most powerful remedies for healing nausea or morning sickness. Just 1-1.5 grams can ease nausea and vomiting. One study even showed that ginger helped reduce nausea from seasickness, which could eliminate the need for nausea medications. In addition to preventing seasickness and morning sickness, it can also help ease post-operative nausea, as well as aid cancer patients in chemotherapy.

3. It can help heal digestive problems.

Ginger has been proven to speed up digestion in people who suffer from constipation, bloating, or other gastrointestinal issues. In one study, 24 participants who were given 1.2 grams of ginger powder before a meal digested their food 50% faster. If you have digestive problems, this product might just be the remedy you need.

4. It helps ease menstrual cramps.

Ginger is known as a natural pain reliever, so it makes sense that it would alleviate menstrual cramps. In one study, 150 women who were on their period were given one gram of ginger powder each day for the first three days of menstruation. Many of the women said that this relieved their pain just as well as over-the-counter painkillers.

If you suffer from painful menstrual cramps, try ginger instead of Advil next time for a powerful natural pain reliever.

5. Ginger could prevent cancer.

In some studies, the compound gingerol found in ginger has been proven to fight off cancer. In a small study of 30 people, ingesting two grams of ginger extract a day decreased the number of inflammatory molecules in the colon. Other studies have shown that this root can ward off pancreatic, breast, and ovarian cancer, but research is still ongoing to support these claims.

What is clear from these studies is that ginger can help lower inflammation, which is a key marker of cancer.

6. It is an antibacterial and boosts the immune system.

Since ginger is a natural antibacterial agent, it can help to ward off infections, which will boost the immune system overall. Positive thinking is a great practice in boosting your overall health, as well.

7. It can prevent Alzheimer’s disease.

In some new research, studies have shown that ginger could boost the brain function and memory in middle-aged women. Many other studies have shown that ginger could prevent cognitive decline due to aging, plus lower inflammation in the brain, which has been linked to Alzheimer’s.

8. It can lower cholesterol and blood sugar.

Finally, ginger can boost your health by lowering cholesterol and blood sugar levels, both of which can cause serious health problems if not taken care of. Heart disease has been linked to high levels of LDL cholesterol; however, a 45-day study of 85 people with high cholesterol showed that three grams of ginger powder per day significantly reduced the cholesterol of the participants.

It may also lower one’s risk of getting diabetes, according to research. A recent study of 41 individuals with Type 2 diabetes found that their blood sugar levels decreased by 12% from ingesting just two grams of ginger powder per day. In addition, their HbA1c blood sugar levels dropped by 10% over 12 weeks, and their levels of oxidized lipoproteins decreased by 23%.

Final thoughts

As you can see, ginger provides a wide variety of health benefits. So, if you don’t buy it at the store regularly, add it to your grocery list! Using natural remedies from the Earth gives you the greatest line of defense against colds, cramps, and other ailments.

https://www.youtube.com/watch?v=KKB0jThAfnQ

(C)Power of Positivity, LLC. All rights reserved

10 Ways to Deal With A Breakup, According to Psychology

October 16, 2018 by Power of Positivity

Dealing with a breakup can turn your world upside down and disrupt your comfortable life. It can leave you feeling confused, rejected, and apprehensive about the future. However, you can always get through this challenging phase. While you might not see it clearly now, as people say, there’s still sunshine after the rain.

Here are some ways to deal with a breakup, based on experts’ advice:

Here Are 10 Ways to Deal with A Breakup, According to Psychology

“Remember that sometimes not getting what you want is a wonderful stroke of luck.” – Dalai Lama

1. Cry it all out

Go ahead and cry your eyes out. You’re in grief and you need to release this emotion in your system. A good cry can be self-soothing and makes you feel better, according to a study in Frontiers of Psychology, so don’t deny yourself this natural reaction. However, don’t make a habit of it either, as wallowing in sadness can temporarily disable you emotionally. Dwelling on negative emotions might make it so that you cannot function or concentrate in your daily routines.

2. Reconnect with your friends

While you might want to close off and be alone after a breakup, it might actually help to reach out and reconnect with your friends. You need a support system to get through this phase. According to psychologists in an interview on Inside Edition, talking about your feelings and emotions with your closest friends can be a self-reflective process. You might learn new things about yourself, figure out any mistakes you’ve made, and find a way not to repeat the same actions in your life.

3. Take a breather

Some people deal with a breakup by becoming workaholics or by drowning themselves in activities to help take their mind off a painful episode. However, you might easily tire yourself out if, in your heart, you’re not ready to take on new things in your life. The best thing to do is take a breather before you head back into the pond. By assessing your feelings and situation, you’ll make your recovery easier.

4. Get back to the gym

A breakup is a stressful experience, but exercise can do wonders for your body and mind. It’s a stress reliever, according to Psychology Today. Working out releases endorphins – in other words, chemicals that trigger the happy hormones. You’re likely to feel more positive about yourself if you exercise regularly. Another study in the journal Psychological Science showed that a breakup could impact your heart rate so you might feel more tired and exhausted. Doing exercises, however, can give your body more energy.

5. Eat right

Some people lose a lot of weight due to the emotional stress; however, others try to go on a breakup diet as revenge on their ex. The thing is, you’ll only end up punishing yourself if you don’t eat right. You would only be denying your body the nutrition it needs. Additionally, if your main goal for the diet is revenge, you would just be reinforcing that you got rejected. Don’t use food as a means to cope with a breakup.

6. Do the things you love

A study in the Journal of Neuroscience revealed that people can get over a breakup better if they do the things they love to do. This will often help them manage their feelings. The study highlighted that when people embraced the positive aspects of the things they experience, they can heal from a breakup faster. It doesn’t matter what this activity is. If a person believes it is a remedy, then there’s a big chance that it will really help him.

7. Channel bad thoughts and feelings into productive pursuits

If bad memories crop up, write them in a journal. If you’re getting the urge to call your ex, take a walk or go to the gym to exercise. If you get the triggers, acknowledge your pain and try meditating. Use your energy to do something productive instead of beating yourself up for the breakup.

8. Take charge of your life

The agony of a breakup is truly painful and can lead to depression, loss of appetite, and stress, according to research from experts at Virginia Commonwealth University. You’ll likely be in deep grief for two weeks and have bouts of sadness for at least the next three months. But if you used to rely on your partner for certain things, you need to start doing these yourself to get your life back on track. When you begin taking charge of your life, you’ll realize you can be okay on your own.

9. Seek a therapist

You might need to seek professional help. If the depression becomes crippling, it’s a sign that you’re not handling the breakup in a healthy manner. In such a case, you need some expert intervention that can help you process your grief better. Although a stigma may exist about seeking help from a therapist, it’s not a sign of weakness. In fact, you’re actually lot stronger for acknowledging that you can’t deal with the breakup alone.

10. Believe it will be okay

By practicing positive thinking and having a grateful attitude, you will be okay after a breakup. Keep reminding yourself that when you’re down, there’s nowhere else to go but up. The pain of a breakup isn’t permanent, and you can still find love again.

Final thoughts

You might feel that your world has crumbled when a relationship ends. But when the dust settles, you’ll realize that you can start rebuilding yourself and your new life. It might be different, but you can look forward to having new experiences that will hopefully change your life for the better.

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

5 Hidden Signs You Have A Vitamin Deficiency

October 14, 2018 by Power of Positivity

You might ask whether vitamin deficiency is really a problem. After all, anyone can take vitamin supplements, can’t they? And aren’t vitamins found in nearly everything we eat? If you have questions about whether this truly is a vital issue, read on.

A Vitamin Deficient Population

“… nearly the entire U.S. population consumes a diet that is not on par with recommendations. These (research) findings add another piece to the rather disturbing picture that is emerging of a nation’s diet in crisis.” – The National Cancer Institute

Around 92 percent of the U.S. population is estimated to have a vitamin deficiency. Ninety-two percent! This is in a country with a gross domestic product (GDP) per capita of around $60,000 (1)! Side note: In case you were wondering, vitamin deficiencies span all incomes. Vitamin deficiency is not a case study in inequality but in lack of awareness.

The United States has become a country that is both overfed and undernourished. In one of the richest countries on the planet, where food is more than plentiful, we’ve somehow managed to deprive our bodies of nutrition while becoming one of the most obese nations in the world.

How can we explain this phenomenon? Put, the average American diet is not very healthy. Consider also that we start eating poor-quality food at a very early age.

There’s also the problem of choosing not to eat healthier foods. Per the National Cancer Institute (NCI), 75 percent of Americans don’t eat a single piece of fruit on any given day – and 90 percent don’t get the recommended amount of vegetables (2).

Compounding the Vitamin Deficiency Epidemic

The general lack of healthy behaviors in most of the population is exacerbating the vitamin deficiency problem. Consider:

More than 80 million American adults are physically inactive (3).
Children spend nearly eight hours in front of some digital screen per day.
Above 80 percent of American adults do not meet the minimum guidelines for healthy aerobic and weight-based exercise.
Less than five percent of U.S. adults get 30 minutes of physical activity daily.

Things don’t get much better when it comes to nutrition:

The “typical American diet” exceeds the recommended daily intake (RDI) levels in four categories: calories from fat and refined sugar, refined grains, saturated fat, and sodium.
“Empty calories” comprise 40 percent of daily calories for children aged two to 18.
Dietary fat consumption has increased by nearly 50 percent in the last four decades.
The average U.S. adult consumes 1,100 more milligrams (mg) of sodium than is recommended; 3,400 mg and 2,300 mg, for men and women, respectively.

Other Contributing Factors

Here are some other factors that may further contribute to nutritional deficiencies in the U.S. and elsewhere:

Elimination of physical activity classes (“gym”) in school.
Automation of previously manual tasks.
More complex chemical and mechanical alterations of natural foods.
Easing of nutritional and labeling requirements.
The proliferation of fast food establishments and convenience stores.
Further reliance on prescription medications and other non-natural medical treatments.
Curbed funding of efforts relating to nutritional awareness, education, outreach, and promotion.
Increasing costs associated with fresh, organic, and nutrient-rich foods.

The Most Common Vitamin Deficiencies

Now, let’s talk about the most common vitamin deficiencies in the U.S. according to the United States Department of Agriculture (USDA):

90 percent of U.S. adults are deficient in potassium.
70 percent of Americans are deficient in calcium.
Half of the population is deficient in vitamin D (90 percent for people of color; 70 percent of older adults.)
50 percent of the population is short in vitamin A, vitamin C, and magnesium.
80 percent are deficient in vitamin E.

According to the World Health Organization (WHO), 80 percent of the global population may be iron-deficient. Like magnesium, iron plays numerous roles in the body, including the production of blood cells, and transporting of oxygen to body tissues.

The Functions of Vital Vitamins

Vitamin deficiencies have very real consequences on individual health and society. Let’s look at the physiological functions for which the most commonly deficient nutrients are responsible.
Potassium: Regulation of acidic and water balance in the human body (along with sodium); enables the contraction of muscles, including the heart; regulates blood pressure.
Calcium: Strengthens bones and teeth; supports the function and structure of the skeletal system; promotes healthy neurological activity. Calcium also plays roles in blood clotting, cell signaling, and muscle contraction.
Iodine: Conversion of food into energy; promotion of thyroid health; production of thyroid hormones.
Vitamin D: Promotes bone growth by absorbing calcium; strengthens bones and teeth; promotes healthy metabolic activity; regulates hormones; enhances mood.
Magnesium: Magnesium is involved in hundreds of biochemical reactions in the body. It encourages healthy bone formation, decreases the risk of diabetes, stabilizes mood and promotes a positive outlook. Magnesium also reduces symptoms such as fatigue, chronic pain, and insomnia.
Vitamin C: Supports immune system function. It also protects against cardiovascular disease, eye diseases, immune deficiencies, prenatal health problems, and skin damage.
Vitamin A: Promotes the health of the bones and teeth. It produces pigments for the retina; strengthens the immune system and reproductive system; assists with heart, kidney, and lung health.
Vitamin E: Protects cells from free radical damage; promotes hair and skin health; protects major organs and organ systems.

Signs of Vitamin Deficiency

Vitamin deficiency affects the entire body, including the brain and heart. Vitamin deficiency makes us more prone to accident, illness, disease, and injury. We also risk developing life-threatening or life-altering medical conditions when we do not get the necessary vitamins.

While a person may not know what vitamin they’re deficient in, there are some universal signs of possible deficiency. Here are five signs of a likely vitamin deficiency:

[Note: the recommended daily allowance (RDA) listed is for healthy adults.]

1. Fatigue

With so many people overworked these days, it seems that we have an epidemic of fatigue (to go along with the epidemic of stress.) While the causes of fatigue are innumerable, it is indeed associated with vitamin deficiency.

A lack of potassium in the body is a common culprit. Potassium may trigger fatigue for a number of reasons. First, potassium is responsible for muscle contractions; and when these contractions are weak, the body feels less “awake.” Second, evidence exists that potassium may also play a hand in allowing other nutrients to work. Should this be true, a lack of potassium could become a very big reason for fatigue indeed.

Recommended Daily Allowance (RDA) for potassium: 4,700-5,100 mg.

Dietary sources of potassium: Fresh fruits and vegetables, including cooked broccoli, cooked spinach, apricots, bananas, grapefruit, mushrooms, peas, and sweet potatoes.

2. Bleeding gums

Of course, a rough toothbrush and hard brushing can cause your gums to bleed (it may even damage your teeth!) But another common offender is vitamin C deficiency. Vitamin C plays a big part in keeping our immune system humming, the prevention of cell damage (‘C’ is an antioxidant), and – as it pertains to this discussion – the healing of wounds.

RDA for vitamin C: 75 mg for adult women; 90 mg for adult men. Women who are pregnant should consume about 85 mg, and women who are lactating should consume about 120 mg.

Dietary sources of vitamin C: citrus fruits (especially oranges and grapefruit), tomatoes, tomato juice, potatoes, fortified breakfast cereals.

3. Vision problems

Numerous nutrient deficiencies can progress into vision problems. For example, low vitamin-A intake can lead to night blindness. The reason: vitamin A is necessary to produce the pigment in the retina that allows one to see in dimly-lit or dark environments. A sign of developing night blindness is called “Bitot’s spots,” which are elevated, white spots that appear on the surface of the eyes.

RDA for vitamin A: 5,000 IU (applicable to adults and children ages four years and older).

Dietary sources of vitamin A: fatty fish, green leafy vegetables (esp. broccoli, carrots, and squash), fresh fruits, dairy products, fortified breakfast cereals.

4. Fragile hair or nails

Like vision problems, fragile (brittle) hair and nails can be caused by numerous vitamin deficiencies. Low intakes of calcium, B-vitamins, iron, and zinc have all been implicated as catalysts of brittle hair and nails, though it is thought that iron deficiency is the most common according to the American Osteopathic College of Dermatology. It is worth mentioning that some prescription drugs such as anti-seizure (“anti-convulsant”) medications may also trigger and exacerbate fragile hair or nails. Split-ends of the hair may be the clearest physical symptom of vitamin deficiency. Deficiency of the B-vitamin biotin may also lead to similar hair and nail symptoms.

RDA for iron: Male adults, 8 mg; female adults, 18 mg; pregnant women, 27 mg; lactating women, 9 mg. Adults over 51, 8 mg.

Dietary sources of iron: lean meat and seafood, beans, nuts, legumes, fortified grains, vegetables.

5. Sudden weight gain

Weight gain not attributable to lifestyle changes can be a scary thing. As we’ve talked about many times, there is much more to achieving and maintaining a healthy weight than diet and exercise. But a shortage of the nutrient iodine is an exception. Besides iron, deficiency of iodine may be the most prolific condition worldwide. Iodine is essential for healthy thyroid function, which produces hormones critical to normal metabolic functions.

RDA for iodine: 150 micrograms (ug).

Dietary sources of iodine: whitefish, cod, eggs, prunes, shrimp, tuna, iodized salt.

Final Thoughts of Healing a Vitamin Deficiency

Nutrition is perhaps the most vital component to a healthy and fulfilling life. Getting the right foods in the right amounts can go a long way in preventing various health conditions, including obesity, which has become a health epidemic in developed nations, including the United States. Just as important, proper nutrition also facilitates mental health and helps ensure that our mind operates at peak performance!

11 Behaviors That Reveal Someone Is Secretly Overwhelmed

October 14, 2018 by Power of Positivity

It’s easy to suffer from a burnout when you’re juggling too many things on your plate. But some people refuse to slow down and keep pressing on despite feeling overwhelmed. Let’s discuss a few behaviors that reveal you’ve got too much on your hands and are in need of a self-care.

Here Are 11 Behaviors That Reveal Someone Is Secretly Overwhelmed

1. Your sleeping patterns are erratic.

You find yourself having a hard time getting sleep one night. Then on a different night, you sleep through a buzzing alarm clock and have a hard time getting up. These erratic sleeping patterns may indicate that you have too much going on. This problem can lead to sleep deprivation, which could impact your mental health, according to Harvard.

To correct this, you have to make it a point to develop a nighttime routine. Give sleep a priority no matter how busy you are. Set a reasonable time to go to bed every night. Put away the gadgets and other tools you use for work so you won’t be prompted to check your phone or laptop for emails and messages.

Also, try to practice relaxation techniques like breathing exercises and meditation. Drink a soothing tea hours before your bedtime to help your body wind down.

2. You’re not eating well.

When you’re overwhelmed, your eating patterns are erratic, like your sleeping patterns. You’re either overeating or indulging in junk food, or you’re not eating and skipping meals because you don’t have an appetite.

Try to have smaller portions of snacks every two hours if you’re not hungry for an actual meal. Additionally, make sure you snack on healthier foods instead of processed food so you’ll still get enough vitamins and minerals. Establish a routine eating time even if you’re not going to eat a full meal. Your brain has to be trained to follow a feeding schedule to help you eat well eventually.

3. You’re still tired even after a good rest.

Exhaustion and fatigue are classic signs of burnout. If the lethargy doesn’t go away even after you’ve had a few hours of rest or sleep, you’re clearly overwhelmed. You are likely taking in too much in your work and life overall. To gain more energy, try improving your diet by eating more energy-giving foods like bananas, fish, eggs, and apples. Increase your water intake as well.

Consider doing morning exercises rather than afternoon or evening exercises. A study in Clinical Obesity revealed that people who do morning workouts don’t get sleepy in the middle of the day. Their blood pressure levels are also usually lower and they don’t have a hard time going to bed at night.

4. You’re easily irritated.

When you’re easily ticked off and annoyed by what’s (or who’s) around you, then you’re likely emotionally and mentally drained. But don’t beat yourself up. Everyone goes through this cycle and has their bad days.

Instead, take this as a sign to get a break from work. File your leave and take a vacation so you can work on yourself. Some companies offer a Mental Health Day Off from work. Talk to your boss or HR if this can apply to you.

5. You’re not motivated.

Do you feel unproductive? Is it taking you a long time to complete your tasks for the day? A lack of motivation to tackle your goals can be an indication of being overwhelmed. But you shouldn’t push yourself too hard just to finish a half-baked task. Instead, take a break and find an inspiration.

Try to get out of town to see and experience new things. Treat yourself to an evening at a park. Read a book that others have recommended. An inspiration might strike when you least expect it.

6. You can’t seem to focus.

Your brain fails to function if you’re not sleeping or eating properly. Additionally, you’re going to feel restless or high-strung when you’re tackling one task after another. All these can hamper your ability to focus. You may be busy, but you won’t be able to give your 100-percent attention to each of the tasks. So, the quality of your output suffers.

You should start saying no when handed down additional things to do – at least until you can complete one or two goals. Break down your tasks into smaller but more actionable goals. Keep a checklist of what you have to accomplish so that you won’t forget or overlook these. Most of all, take short breaks in between what you’re doing to recharge yourself. According to the Harvard Business Review, you’ll boost your productivity if you take microbreaks.

7. Your job suffers.

Are you still not sure if you’re suffering from a burnout? Look at your job performance from six or 12 months ago and compare your productivity and results. The effects of a burnout manifest over an extended period. If there are no significant changes to your job performance, then it could be just a temporary slump. But if the difference in your work then and now is so obvious, you might be in a state of a chronic burnout.

8. Your immunity level is low.

If you find yourself frequently catching a cold, developing a cough, or contracting other illnesses, it might mean your immunity level is low. This is your body’s way of telling you to slow down, change your habits, and take a long break because you’re already overwhelmed. Take time to visit your doctor for a checkup. He might prescribe vitamins and supplements to boost your immunities.

9. You withdraw from people.

When was the last time you socialized with people? Apart from your workmates, when did you last spend time with friends? Even introverts have a small group of people they hang out with regularly. If you feel like it’s too much of an effort to meet up with your gang, you definitely need to take a time for yourself to rest and re-energize.

Self-care is vital to your well-being when you’re overwhelmed. You need to fill your needs first before you can spend time with others.

10. Your relationships suffer.

Are conflicts with your co-workers or loved ones becoming more frequent? When your interpersonal relationships suffer, take a step back and examine what you should prioritize – your work or your relationships.

11. Your outlook is less positive.

You grow increasingly pessimistic when you’re overwhelmed. It’s hard to get excited about life and think positive thoughts when you don’t have the energy. So, while optimism can protect you against a stress, it will be challenging to get out of a rut if you’re smack in the middle of burnout. The best thing you can do is to take a vacation and unplug. You cannot force feeling positive unless you take the negative energy out of your system.

Final thoughts

You may already know what’s causing your stress, given these behavioral markers. The solution, therefore, lies in your hands. With positive thinking, remember to take action when enough is enough and seek a professional if you need help to manage your stress.

https://www.youtube.com/watch?v=FWMSYeRHWU4&t=10s

5 Early Warnings Of Uterine Cancer to Never Ignore

October 14, 2018 by Power of Positivity

Uterine cancer consists of two specific types: endometrial carcinoma and uterine sarcoma. Of the two types, endometrial carcinoma is the most common. Per the Foundation for Women’s Cancer, approximately 95 percent of uterine cancers are due to endometrial carcinoma. Uterine sarcoma involves either: the formation of malignant cells inside uterine muscle or of the secondary support cells inside the uterine lining.

The endometrium is a layer of tissue that lines the uterine cavity. The genesis of uterine cancer is usually attributable to the cancerous growths around the endometrium, which, in some cases, may spread to the outside of the uterus – to the abdomen, lymph nodes, and ovaries.

Approximately 60,000 new cases of the uterine cancer are diagnosed every year. It is the fourth-most-common cause of female cancer in the United States. Breast cancer, lung cancer, and colorectal cancer are responsible for 246,000, 106,000, and 63,000, respectively, every year.

What is the uterus?

For our male readers, the uterus is an organ located in the female pelvic area. The uterus is hollow and expandable. Concerning the latter property, the uterus can grow from roughly the size of a pear to one of a watermelon. The primary function of the uterus is to nourish and protect a fertilized ovum (egg), which eventually develops into a fetus and a human baby. In other words, the uterus is supremely important!

Causes of Uterine Cancer

While certain risk factors may increase the likelihood of developing uterine cancer, experts are unsure of the actual cause; that is, the physiological mechanism(s) which appear to underpin the eventual development of most known medical conditions. Fortunately, because of the obvious symptoms which accompany uterine cancer, it is often easily detectable (more on this later).

Doctors and researchers state that a genetic mutation of endometrial cells is responsible. As with every cancer, the proliferation and spread of mutated cells allow tumors to form. The spread of cancer cells to other places in the body is known as metastasizing.

The Number One Sign of Uterine Cancer

While there are four other “early” signs of uterine cancer, there is but one near-universal indicator: abnormal vaginal bleeding or discharge, (i.e. heavy bleeding in between periods or post-menopause). Postmenopausal bleeding is the big one, especially considering that endometrial cancer predominantly affects women over the age of 55.

Still, heavy bleeding pre-menopause is abnormal – and warrants a trip to the doctor’s office. Per the American College of Obstetricians and Gynecologists, heavy bleeding is the most common sign of uterine cancer for both pre- and post-menopausal women.

Bottom line: if you’re experiencing heavy bleeding pre- or post-menopause, see a doctor as soon as possible.

Other Signs and Risk Factors

“A woman’s hormone balance plays a part in the development of most endometrial cancers. Many of the risk factors for endometrial cancer affect estrogen levels.” – The American Cancer Society (source)

Here are four other potential early warning signs of developing uterine cancer.

Hormonal Imbalances

The ovaries produce two hormones: estrogen, and progesterone. In the case of a medical condition which causes a spike in estrogen levels, the risk of developing uterine cancer may also increase. Medical conditions that are known to cause the hormonal shift include diabetes, obesity, and polycystic ovary syndrome. Ingesting estrogen-containing hormones also increases the risk of endometrial cancer.

Family history of colon cancer

A syndrome known as hereditary nonpolyposis colorectal cancer, or HNPCC, may increase the risk of several types of cancer, including colon cancer and endometrial cancer. HNPCC is a genetic mutation that is passed from parent or child. As always, discuss any known family history of cancer or pre-cancer syndromes and conditions with your physician.

Early menstruation

Women who begin the menstrual cycle at a relatively early age, around 12 years, appear to be at a higher risk of developing uterine cancer. A link exists between elevated estrogen levels and the onset of endometrial cancer. Because she experiences more periods, her uterus is exposed to estrogen longer.

Obesity

Obesity alters female hormones, increasing the likelihood of uterine cancer onset. Numerous studies have demonstrated the relationship between high levels of estrogen and obesity. Studies have also noted the probable connection between elevated estrogen levels and various cancer types, including breast cancer and uterine cancer.

Per the American Cancer Society, there are other known warning signs and risk factors:

– Ovarian tumors: Certain ovarian tumors, mainly the granulosa cell tumor, produces estrogen. This can produce a hormone imbalance, leading to endometrial cancer.

– Prior cancer: Women who have had breast or ovarian cancer are also at a higher risk of developing endometrial cancer.

– Radiation therapy: Radiation treatment can damage DNA, increasing the likelihood of developing a new, or concurrent, cancer type. Pelvic radiation therapy for ovarian cancer may carry the most significant risk.

– Types of Endometrial Hyperplasia: Mild and hyperplasia (thickening of the uterine wall) carry a very low risk of becoming cancerous. However, two varieties, simple atypical hyperplasia, and complex atypical hyperplasia increase this risk. Untreated, the two conditions increase the chance of developing uterine cancer by around 8 percent and 29 percent, respectively.

Prognosis and Treatment

Concerning the treatment of uterine cancer, it is vital for the woman to seek medical care when experiencing heavy vaginal bleeding. It is at this phase when a doctor can order the appropriate tests – and, potentially, surgery to prevent the progression of uterine cancer.

Per the National Cancer Institute (NCI), there are five standard treatment types for endometrial cancer:

surgery (commonly, a hysterectomy)
radiation therapy
chemotherapy
hormone therapy
targeted therapy (use of drugs or other substances to kill cancerous cells.)

10 Things People Think About Mental Health That Aren’t True

October 12, 2018 by Power of Positivity

Although the stigma surrounding mental health is diminishing, many people still don’t believe mental illnesses exist. They might dismiss someone’s very real feelings and symptoms as being “in their head” and that they should just “suck it up” or “be more positive.” These statements only make the person with the mental illness feel even worse and may even result in a breakdown.

No matter who says mental disorders don’t exist, psychologists and other mental health professionals will tell you otherwise. In fact, according to the World Health Organization (WHO), one in four adults will suffer from a mental illness in their lifetime. Around 450 million people worldwide suffer from some type of mental disorder currently, and that number is likely on the low side. Many people who deal with mental health conditions don’t seek help and don’t report it to anyone due to the negative stigma surrounding mental illnesses.

Therefore, we want to put some of the myths about mental health to rest, because people with mental illnesses don’t deserve to deal with further unnecessary pain from those who don’t understand what they go through on a daily basis.

Here are 10 common myths about mental health that simply aren’t true:

1. Mental illness doesn’t exist.

Like we said before, telling this to someone with a mental disorder is not only untrue, but it’s very hurtful and destructive. The person with the mental disorder likely already feels guilty for their disorder because of the perceived burden it places on their loved ones. Even if they haven’t expressed their feelings to a mental health professional or their family/friends, they might still feel guilty for not being able to function like “normal” people.

Those who are not educated about mental disorders might question their veracity because the symptoms usually aren’t visible on the outside. However, for the person suffering, the symptoms they deal with cause very real physiological reactions. When it comes to mental health, it helps everyone out by taking these conditions seriously, because questioning someone’s illness might make them second-guess if they really need help or not.

2. I don’t know anyone with a mental health condition.

Chances are, you probably do. Here are some statistics from the National Alliance on Mental Illness (NAMI) that might surprise you:

Approximately 1 in 5 adults in the U.S.—43.8 million, or 18.5%—experiences mental illness in a given year.
Approximately 1 in 25 adults in the U.S.—9.8 million, or 4.0%—experiences a serious mental illness in a given year that substantially interferes with or limits one or more major life activities.
Approximately 1 in 5 youth aged 13–18 (21.4%) experiences a severe mental disorder at some point during their life. For children aged 8–15, the estimate is 13%.
1.1% of adults in the U.S. live with schizophrenia.
2.6% of adults in the U.S. live with bipolar disorder.
6.9% of adults in the U.S.—16 million—had at least one major depressive episode in the past year.
18.1% of adults in the U.S. experienced an anxiety disorder such as post-traumatic stress disorder, obsessive-compulsive disorder and specific phobias.
Among the 20.2 million adults in the U.S. who experienced a substance use disorder, 50.5%—10.2 million adults—had a co-occurring mental illness.

This means that the likelihood of you knowing someone with a mental health condition is fairly high.

3. Children don’t have mental disorders.

As stated above, 13% of children aged 8-15 deal with a mental health condition. Many mental illnesses actually begin in childhood but aren’t diagnosed until the late teenage or early adult years. In fact, 50% of people with a mental health disorder will experience symptoms by the age of 14.

4. There is no effective treatment for mental illnesses.

Successful treatment methods will vary from person to person, but generally, therapy, medication, self-care, positive thinking, or a combination of these can work wonders for mental health conditions. Some people may only need diet and exercise, for example, while others require that plus therapy. Others may only respond to medication; however, the important thing is to get help and not feel ashamed to do so.

5. People shouldn’t seek help until they are having a breakdown.

This couldn’t be further from the truth. People with mental health conditions should get help BEFORE things get out of hand, because treating the condition early on could actually prevent a future meltdown. It can help an individual manage the condition so they don’t have a severe episode in the first place. In general, most people should seek help at the onset of their condition, or at least in the first few years that they experience symptoms.

6. Mental illnesses are people’s own fault.

This is probably one of the most hurtful myths out there. No one chooses to have a mental disorder, because why would anyone choose such suffering and pain? Not a single person in their right mind would want that for themselves, so please show compassion and kindness to those suffering instead of passing judgment on them. No matter how hard people try to manage their conditions and addictions associated with stress, it can still cause immense pain for someone in their daily life.

Mental illnesses can happen to anyone, regardless of age, gender, economic status, race, etc. They are believed to be caused by a combination of factors such as genetics, environment, personality, diet, and stress levels. Timely diagnosis of mental illness is crucial as they can prevent addiction to drugs and alcohol. Many patients who have undergone fort myers treatment, swear by such treatments provided by rehab’s which help them to get out of their mental state.

7. People with a mental health condition should keep their thoughts to themselves.

Once again, this is a very dangerous assumption. Most people, even if they don’t have a mental disorder, need to vent from time to time. So, a person dealing with a mental health condition deserves the right to talk to someone about it if it can make them feel better. Talking about one’s problems can help with gaining a new perspective or simply getting things off one’s chest. Telling someone with a mental illness to “stop whining” or to “suck it up” causes much more harm than good.

8. Those with mental disorders are violent.

While some people with mental health conditions can become aggressive and physically abusive, it’s not fair to make that assumption about everyone with a mental illness. In fact, most people with mental disorders do not exhibit violent behavior.

9. No one can prevent a mental illness.

It’s hard to say if this is true or not. Some people with a predisposition to mental illness might be able to prevent it by exercising, eating well, getting enough sleep, and having good parenting as a child. As we said before, genetics and environmental factors play a huge role in mental illness, so parents may be able to prevent a mental illness in their children with proper parenting. However, more research needs to be done before any clear judgments can be made in this respect.

10. Poor parenting is the culprit.

As with any mental health condition, it’s difficult to pinpoint just one cause of the illness. Placing the blame solely on the parents isn’t fair, as they might have had nothing to do with it. Usually, environment does play a role in mental illness, but not always. People who grow up in stable and supportive environments still develop mental illnesses, and people who grow up in unstable, chaotic environments don’t always suffer from a mental health condition. So, you can’t really blame parents for a child’s mental illness, because there are a lot of factors at play.

Final thoughts

When it comes to mental health, the people suffering would like nothing more than freedom from their conditions. However, learning how to manage or overcome a mental disorder is no easy task. If you know someone with a mental disorder, the best thing you can give them is support, compassion, and your companionship.

Ending the stigma begins with you, so instead of blaming a person for their condition, try to understand them. Offer to assist them in finding the help they need, or listen to them if they need someone to talk to. Showing kindness to someone, especially those with mental disorders, costs nothing and can even save someone’s life. It’s time to end the stigma once and for all.

https://youtu.be/CU2LlJxEdJ4

3 Major Causes Of Anger And How To Deal With It

October 12, 2018 by Power of Positivity

Every single one of us has experienced it at some point. Our heart rate and blood pressure go up, our muscles tighten, and some of us even have a vein that throbs in our forehead. We have all been angry. Perhaps our life partner has gotten on our last nerve, and co-worker has railroaded us (again), or the tech support we called has wasted an hour of our time with no results. There are many situations which can evoke an angry response. For a healthy and productive life, anger management is necessary.

Put simply, Dr. Harry Mills says that anger is” usually experienced as an unpleasant feeling that occurs when we think we have been injured, mistreated, opposed in our long-held views, or when we are faced with obstacles that keep us from attaining personal goals.” Anger is experienced so often that even kid’s shows address it, such as Daniel Tiger’s Neighborhood. For adults, anger management classes are given on how to control anger, and books have been written about how to overcome it. Still, it is an emotion that can cloud our judgment.

Top Three Causes of Anger

To begin to learn how to exercise anger management, it is important to know what triggers anger. Let’s look at the top three causes of anger.

Fear

Fear can be a huge anger trigger. We are not talking about fear for one’s life, but rather social fears. The fear of embarrassment or failure can lead on the feel angry emotions. Fear of the unknown can manifest as anger. Our mind will change the fearful emotions we feel into emotions of anger as a way to overcome the fear.

Frustration

Frustration can often be the root of anger. As frustration builds up with a situation or life in general, anger at what is going on is generally the next step. For instance, many of us have felt frustration with a coworker who does not pull their weight at work. As the frustration with having to cover for their job mounts, that frustration often gives way to anger at the co-worker and the management which is allowing the situation to continue. Frustration often comes from feeling powerless to change a situation, and it is only natural we would be angry over our own feelings of powerlessness.

Hurt/Pain

When another person hurts us or causes us pain, anger is a natural feeling. How many times have we read about someone who finds out their significant other is cheating, and their pain and hurt turns quickly to anger? Or the anger at being betrayed by someone we trusted? As humans, we want to lash out at those causing us hurt and pain and stop our own hurt and pain from continuing.

How to Deal with Anger

Each of these causes of anger come from very different emotional places. Nonetheless, there are ways we all can exercise anger management.

Anger Management Tip 1

First, focus on solving the problem. In the scenario where you are frustrated with a co-worker, perhaps you could go to the co-worker and speak with them directly. If fear is causing your anger, find a way to mitigate the fear. Fear of public speaking might cause anger, but you could take some speech classes or joining Toastmaster’s to mitigate this issue and reduce the anger you feel. If someone has hurt you, either remove yourself from the situation or confront them after taking some time to calm down. Find ways to focus on how you can fix the issues that is causing your anger, and you will find that your anger fades as you take your power back.

Anger Management Tip 2

You can avoid things that trigger your anger. For instance, if you have a co-worker that grates every one of your last nerves, find ways to deal with them as little as possible. If you know family gatherings begin to get too stressful, and lead to feelings of anger, you can opt not to attend, or attend for a short period of time. You have control over many situations in your life, and you know what you can change or avoid so you can decrease your anger level. Don’t be afraid to make those changes and avoid your triggers!

Anger Management Tip 3

Finally, you can work on your communication skills. Many issues that cause us anger can be avoided if we learn to speak up. How often have our feelings of frustration and anger stemmed from our own inactions or failure to communicate? If there is something that is frustrating you at home, talk to your roommate, parents, significant other (or whoever you live with) and hash it out with them. It could be that they never knew what they were doing angered you. By confidently speaking to people about issues that are bothering you, you can avoid getting angry in the future!

Conclusion

Anger management is at your fingertips. Go and take these tips and apply them to your life and see how much it changes your anger levels on a daily basis!

https://www.youtube.com/watch?v=S9tFe0Zswaw&t=12s

5 Signs of Peripheral Edema (And How to Fix It)

October 12, 2018 by Power of Positivity

Peripheral edema is a condition where your legs and arms experience swelling, often due to the gathering of fluid within the body’s tissues. This can lead to a feeling of heaviness, unsightly swelling, or even pain in different areas of the body. This occurs when a health condition results in an over-collection of water within the tissues that does not get expelled naturally as it should.

The puffiness, discomfort, and annoyance that peripheral edema can bring make it a difficult condition to deal with. It can make actions like walking difficult, disrupt daily activities, and have negative effects on your mood, focus, and positive thinking. As such, it’s important to recognize symptoms and know how to alleviate them. Here are some signs of peripheral edema, and how to positively fix it!

Here Are 5 Signs Of Peripheral Edema And How To Fix It

“If people see any redness, blistering or swelling in the legs, especially if it is getting worse, they definitely need to see their doctor.” – Dr. Leslie Gilbert

1. Pain, tension, or pressure on and around affected spots

One of the most common signs of peripheral edema is pain in areas with swelling. This is because the retention of water in the body puts pressure on the veins, and it can also manifest in discomfort, tension, or simply, pressure.

Essential oils are fantastic for helping to flush out water retention in these situations. Not only are they basically nature’s diuretics, but they’re also great for bringing down the inflammation that causes pain and boosting healthy blood circulation.

You can opt for grapefruit essential oil, which helps the lymphatic system better balance retention of fluid while flushing out toxins to prevent bloating. Mixing 3 or 4 drops of the oil with a teaspoon of coconut oil, then massaging it into the painful areas twice or thrice daily, can aid this mission a lot.

Fennel essential oil works well too. Mixing 3 or 4 drops of it with a carrier oil of your choice and massaging similarly will produce plenty of benefits and bring down swelling.

2. Swelling that leaves a dent

If parts of your body, especially in the legs and feet, are becoming so swollen that pressing a finger into the swell can cause visible dimples, it’s certainly a sign of peripheral edema. In fact, it’s a sign of a specific kind called pitting edema. In general, any kind of swelling in the extremities is typically a symptom for peripheral edema. Sometimes this swelling can be severe enough to cause your clothes to restrict the affected areas.

This swelling can occur due to an excess of sodium in the body. Salt retention often leads to the retention of water as fluids will be absorbed by and follow this extra sodium. This is especially true if you have a condition that reduces kidney function, as the kidneys are responsible for regulating sodium levels. Reducing the amount of sodium you eat daily can help offset this issue. Go for fresh produce, healthy fats, and lean proteins, and try to cook your own meals so you can have some control over the salt that seasons your food!

3. Tightness or warmness of skin

Water retention causes inflammation. So, along with the stretching your skin endures when you face swelling, it can cause your skin to feel warm and uncomfortable.

Drinking some tea made with dandelion root can help bring down this inflammation. It does so by ridding the body of the toxins responsible for that effect. Extract from this plant has fantastic natural diuretic properties that make it a wonderful addition to tea.

You can purchase dandelion tea ready-made, or you can make some with the flowers or root of the plant. Just steep these ingredients inside boiling water for half an hour and strain once ready. Do note that you should start drinking only minimal amounts first to ensure your body does not have adverse effects to dandelion.

4. Difficulty moving joints

Sometimes, peripheral edema can cause your joints to feel stiff or painful, restricting your overall movement. It can make it hard for you to move, and you might even start to wonder if you’re developing arthritis.

Believe it or not, one of the best ways around this is to simply get moving more often and incorporate higher levels of physical activity into your daily life. Although it might not sound appealing when your joints are killing you, your body needs movement. A sedentary lifestyle is actually one of the easiest to avoid – and to incur – causes behind peripheral edema and all sorts of other blood circulation issues. Lack of physical movement can cause blood clots and water retention on the ankles, legs, and feet.

You don’t have to become a fitness guru to reduce your symptoms. All you have to do is get up and walk around anywhere between five and ten times a day, even if you’re only able to move on your feet for about 10 minutes at a time. This is especially important if you work at a typical office job and spend most of your day sitting down!

5. Signs of digestive trouble (nausea, vomiting, bowel movement changes)

It’s not uncommon for peripheral edema to cause a variety of other symptoms, especially ones centering around the digestive system. In these cases, you’ll feel the need to detoxify your body and get rid of all that bloating and water retention.

The herb parsley is actually an extremely good natural diuretic that can work wonders on reducing water retention, and even on bloating of any kind. It boosts urine production in the kidneys, allowing excess fluids to be removed from the body. Your best option to consume parsley is through the use of parsley tea. Simply add about ¼ of a cup of the herb to a boiling cup of water. Let it steep for around five minutes, and then strain and drink the mixture with honey. You can take this twice a day.

If your digestive issues are severe or do not ease with treatment, see your doctor for a professional opinion. Please note that pregnant women should not consume parsley tea. It is always advisable to talk with a doctor before trying strong herbal products like this.

Final thoughts

Although peripheral edema can be a troubling condition, you are not alone in dealing with it. By recognizing the signs and knowing how to address them, you’ll keep this issue from invading your life. Do note that some edema may be an underlying sign of a more severe health issue. If you experience both peripheral edema and other symptoms like breathing difficulties, chest pain, or lightheadedness, you should speak to your doctor as soon as possible.

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

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

Hormonal Imbalances

Family history of colon cancer

Early menstruation

Obesity

Top Three Causes of Anger

Fear

Frustration

Hurt/Pain

How to Deal with Anger

Anger Management Tip 1

Anger Management Tip 2

Anger Management Tip 3

Conclusion

Every day is a day to shine. Shine on!