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8 Secrets That Help You Memorize Anything

October 8, 2018 by Power of Positivity

The human brain has no issue with storage because it has limitless space. But you lose the capacity to recall things as you get older because the brain is protecting you from information overload. You can, however, continue to train your brain to memorize the important things despite the threats of memory loss. Below are some secrets on how you can do it.

Here Are 8 Secrets That Help You Memorize Anything

“Knowing a little bit more about how your brain works can really help [you] to be a little more compassionate with yourself when it might take you a little more time than another [person] to learn a topic.” – Barbara Oakley

1. Use repetition to keep the information in your head.

The brain processes new information in the short-term memory but it can quickly forget if you don’t use the information repeatedly. According to theEbbinghaus Forgetting Curve, you forget half of what you learn in an hour. That memory reduces to 20 percent by the end of the week. So, you need to transfer this information in your long-term memory through repetition.

However, teaching yourself to memorize something for a long time by repetition must be properly timed. You can retain the information better with properly spacing your learning, such as when you’re studying a new language.

With short-term memory, to repeat the information you’ve acquired within 20 minutes, eight hours, and 24 hours. With long-term memory, you have to repeat or review this information in 20 minutes, 24 hours, two weeks, and then two months.

2. Teach what you’ve learned to someone else.

The Learning Pyramid is a concept that experts developed in the 1960s. It suggested that people could better retain memory at 90 percent if they immediately teach or discuss what they’ve learned to someone else. By teaching, you’re forcing your brain to concentrate. Since you’re also new at it, you’re likely to make some mistakes and work your brain to correct these mistakes.

No matter how focused you are on a lecture, for example, you need to immediately apply what you’ve learned to evaluate your interpretation. So, if you gain a new idea, run this by someone or perhaps write it down as soon as you can. When you hear yourself thinking out loud, you help your brain focus and concentrate better. As they say, practice makes perfect.

3. Study or do the heavy reading in the afternoon.

According to a study from the Brazilian Journal of Medical and Biological research, you boost your ability to memorize information if you schedule heavy reading activities in the afternoon. Most people perceive that they should study when they are most alert, which is usually in the morning. However, it’s the short-term memory that’s sharpest during the morning.

So, doing heavy stuff with your brain, such as studying or reading loads of documents, are best accomplished in the afternoon. This helps you memorize by retaining the information in your long-term memory. The experts said this technique is effective since there’s a shorter interval between your reading and sleeping time.

4. Sleep adequately to help your brain synthesize information.

The role of sleep is vital to memory consolidation, as per a study in the journal Psychological Reviews. People who prepare for an exam by getting a restful sleep the night before, instead of cramming all night, gain more positive results in the tests. Sleep allows the brain to rest, especially when you’ve been reading and receiving information all day. Similarly, you benefit from taking short breaks in between reading because it helps your brain recharge.

5. Build a memory palace in your brain.

The Memory Palace technique, also known as the Method of Loci, has existed since the ancient Roman period. You might have heard of it before because experts recommend it all the time. It’s also all over pop culture and movies. This trick suggests creating visuals or spatial representations of things you’d like to remember in your head to associate it to something.

You may also use different cues like auditory (sound), olfactory (smell), gustatory (taste), kinesthetic (touch), and conceptual (ideas) to encode in your brain. Think of this technique as a virtual reality platform in your head. When you create an imaginary construct, you help your brain reduce its cognitive load, thus it uses its mental resources better.

6. Use the mind mapping technique.

The Mind Mapping technique also helps when you use it alongside the Memory Palace technique. Mind Mapping involves analysis and creativity, so your brain is so much more engaged and activated when it’s processing new information.

When you’re learning something, you usually take down notes in a much more linear form. But when you translate these notes like a map with different subtopics, you could get better at memorization, planning, brainstorming, and problem-solving. Use colors, symbols, drawings, and other attractive elements to create your mind map. These cues help to keep your brain on the alert.

7. Consider rhyming words.

Children are taught to learn Nursery Rhymes because these are powerful memory devices. Rhymes have familiar patterns that sound like music. This rhythmic pattern makes things easier to remember. The use of rhymes to help with memorization is an age-old technique. Cognitive scientist David Rubin wrote in his 1995 book, “Memory in Oral Traditions,” that when college students were made to listen to a ballad with rhyming words, they performed better in school.

8. Use the power of positive thinking.

Mature individuals are usually stereotyped as having poor memories. However, a research highlighted how the power of positive thinking can make older adults a lot less forgetful. The study’s participants, who were between the ages of 59 to 79, were divided into two groups. One was made to read a made-up article about the negative effects of memory loss. Another group read a fake story on memory preservation and improvement despite memory loss.

The participants were also asked to undergo a memory test. Those who remembered words and phrases of what they read were rewarded with money. Those who forgot what they’ve read were asked to pay money as part of the experiment. However, even with such a motivation, those who read the fake story on memory loss fared worse on the test that required them to memorize. Those who read the positive story scored better.

Experts said that if older people assume they are forgetful, they make their memory worse. But if people concentrate on ideas that reinforce their ability to improve their memories, they can reduce memory loss.

Final thoughts

Memory loss is a natural process, but the mind is like a muscle that can be protected from the effects of aging. Suffice to say that if you use your brain more, then you can effectively keep it robust. Then you won’t have problems trying to memorize names, places, things, events, and other important information.

https://www.youtube.com/watch?v=1NAteYgpsQY

Scientists Explain 9 Things That Cause Swollen Legs (And How to Fix It)

October 7, 2018 by Power of Positivity

Swollen legs – edema or water retention – can cause concern for many people. If you’re unsure what’s causing it, you have every reason to be concerned about the underlying cause. The good news is that modern research has shown us exactly what causes this to happen. Armed with this information, you can ease the problem.

Here is how science explains what causes swollen legs, and how to get rid of 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

Here Are 9 Underlying Causes of Swollen Legs and How to Fix Them

It’s important to note that leg swelling can be a symptom of various underlying conditions, and a proper diagnosis from a healthcare professional is necessary for effective management. Treatment options may include lifestyle modifications, medications, compression stockings, or addressing the underlying cause.

1. Lack of activity can contribute to swelling of the legs

Most swelling issues are caused by minor circulation problems when you don’t move around enough, causing the lower extremities to retain water and experience fluid buildup. If you spend most of your day sitting in an office chair or spend most of your free time sitting in front of a TV, then your swelling legs could be your body’s way of saying, “We need to get moving!”

What’s the best way to fight this problem? It’s pretty simple – get some more exercise! You don’t have to go all out at the gym or join a yoga or CrossFit class, though, unless you want to. Just set aside at least thirty minutes daily to do light walking. You’d be surprised by the wonders that just a little physical activity can do for the body! Really exhausted and can’t stomach the idea of exercise right now? Try elevating your feet and legs above your heart level while you lie down to reduce swelling.

2. Blood clots may cause leg swelling

Blood clots in the legs are less serious than they sound in most cases – though they can be dangerous if left untreated – and are medically referred to as venous insufficiency. The chances of developing blood clots increase with age and often occur in women who have been pregnant.

What happens is that the vein walls inside the legs begin to lose their strength, causing one-way valves leading to the heart to face damage. This causes the veins in the legs to fill with blood, even more so if you’ve been standing for a long time.

Regularly keeping the legs elevated while you sit, lie down, and sleep can bring down swelling caused by this problem and stop the situation from becoming exacerbated. You can also purchase support stockings, but make sure they aren’t tight enough to cause marks. If you really need them, you can also opt for prescription compression stockings; speak to a doctor or physician for options.

3. A bad diet causes swollen legs

Malnutrition is one of the leading causes of seemingly random leg swelling, causing unwanted fluid retention in the extremities in severe cases. This can also happen if you consume too much salt with your food, especially since too much sodium causes the body to retain water.

The best way to solve edema caused by an unhealthy diet is to start eating healthier! If you think your diet is fine and aren’t sure what is causing the issue, try keeping a food diary. Also note the occurrence of your swelling so you can compare it to what you’re eating. You might find a surprising link between your swollen legs and a particular meal!

4. PMS or pregnancy contributes to swollen legs

Many people with periods may experience swelling and bloating around the week before their period, known as the cycle’s PMS (or premenstrual syndrome) phase. It’s not uncommon at all for those who are experiencing PMS to have swollen legs. This problem also occurs in those who are pregnant. Of course, PMS and pregnancy are two very different things, but we’re lumping them together here because they have a similar remedy!

A little-known positive remedy is the consumption of warm parsley tea. To make this refreshing beverage, finely chop the leaves and roots of parsley, then place about ¼ cup of these chopped components into an infusion basket. Submerge this inside a teapot with boiled water or pour hot water over the parsley. Allow to infuse for five to seven minutes, then take out the infusion basket and strain the drink. You can add lemon, ginger, or even honey to taste.

5. Kidney or liver issues contribute to the swelling

Pitting edema is a kind of water retention that affects not just the legs, but the face and hands as well. This sort of edema is a result of either liver or kidney troubles. Symptoms are often worst when you wake up first thing in the morning. This is quite a serious and potentially dangerous issue. It can cause protein from the blood to leak into the urine and reduce the overall protein in your body, which then causes fluid buildup. If you suspect that your edema and swollen legs are caused by kidney or liver issues, you’ll want to see a doctor as soon as possible. This can cause further complications in the future if not properly looked at.

6. Heart issues may lead to swollen legs

If you have been facing heart troubles or have experienced similar concerns, this can be the cause behind your swelling legs. This is because the heart might lack the strength necessary to pump the blood needed around your entire system, and your legs – being extremities – will suffer the most from this. The condition is called generalized edema and means your legs are experiencing water retention. If you are experiencing shortness of breath while lying down flat or after minimal exercise, your heart may be suffering. In this case, once again, your best option will be to head to the doctor’s and have some tests done. Your doctor can suggest plenty of very effective and simple treatments to help.

7. Lymphatic system issues cause fluid retention

Problems with the lymphatic system, which drains fluid from tissues, can result in swollen legs. Conditions such as lymphedema or damage to lymph nodes can impair the proper flow of lymphatic fluid and lead to fluid buildup in the legs.

Managing swelling due to lymphatic system problems involves a comprehensive approach. This may include manual lymphatic drainage techniques, wearing compression garments to improve lymphatic flow, practicing exercises that promote lymphatic circulation, and following a healthy diet to support overall lymphatic health.

8. Medications may cause swollen legs

Certain medications, such as those used to treat high blood pressure (calcium channel blockers), nonsteroidal anti-inflammatory drugs (NSAIDs), or hormone therapies, can cause leg swelling as a side effect. If you suspect your medication contributes to the swelling, consult your healthcare provider for alternative options.

9. Infections in the legs

Infections in the legs, such as cellulitis or deep vein thrombosis (DVT), can cause swelling. Cellulitis is a bacterial infection. It affects the skin and tissues beneath it, while DVT is a blood clot that forms in a deep vein. Both conditions require medical attention and treatment to resolve the underlying infection and reduce swelling. Seek prompt medical attention.

Final Thoughts on Swollen Legs…and Healing Them

Swollen legs can seem scary, but not all cases represent a serious medical concern. In fact, most of the causes behind swollen legs can be easily treated on your own at home. That said, swollen legs can cause pain and discomfort that disrupts focus, positive thinking, and can even lead to other minor medical problems. Try to follow the advice above, and you should be able to get rid of your swelling issues quickly.

Science Explains What Happens to Your Body From Toxic Shock Syndrome

October 7, 2018 by Power of Positivity

Toxic Shock Syndrome is a medical condition with a scary name. But what exactly is it? This syndrome entered public consciousness with the popularity of tampons in the 1980s, as it affected 90% of menstruating women when they swapped over to using these hygiene products for the convenience they offer. Read on to see how science explains what happens to your body from Toxic Shock Syndrome and what you can do to prevent it!

“The two things that should alert patients and physicians are a very high fever and a sudden drop in blood pressure, which could cause fainting spells…” – Dr. Anthony Chow

Here’s How Science Explains What Happens to Your Body From TSS

What is it?

Let’s get this out of the way – the reason Toxic Shock Syndrome gained the notoriety it did is because of how potentially fatal it is. It made headlines during the 1970s and 1980s after tampon makers experimented with super-absorbent materials. Unfortunately, these tampons turn out to be perfect breeding grounds for staph bacteria and resulted in the deaths of several young women and the products being pulled off the market.

Also known as the bacterium Staphylococcus aureus, group A Streptococcus (GAS), Streptococcus pyogenes, or just plain staph bacteria, Toxic Shock Syndrome is caused when the toxic substances produced by these bacteria permeate the body membranes and enters the bloodstream in large amounts.

Where does it come from?

Here’s the thing though – staph bacteria is already naturally present in the vagina. Your body is covered in tons of microorganisms at any given time. The vagina is host to a microflora of harmless bacteria that are normally kept in check by your vagina’s natural pH levels and discharge. This is why washing the vulva with anything aside from water is usually a bad idea. It will upset the natural microflora balance.

When your natural balance gets upset, then the bodily defenses your vagina has can no longer keep the bacteria in check. Staph bacteria, which is otherwise perfectly harmless, gets to grow out of control. But the thing is, it is still bacteria.

To be clear, TSS isn’t limited to feminine hygiene product users – just about everyone is vulnerable to the bacteria as well. Many people have become victims of staph bacteria entering surgery wounds, open wounds, and burns. If the bacteria can breed rapidly and enter the bloodstream, it can still cause TSS, regardless of its cause. Of course, this means sex can’t cause TSS. Intercourse does nothing to promote the growth of the bacteria in the first place.

How did it come to this?

You don’t see Toxic Shock Syndrome being a thing of worry among pad users and for a good reason. Although pad users aren’t invulnerable to getting TSS, the placement of the pad outside the body makes it harder for bacteria to truly get inside the vagina.

Tampons gained their bad reputation as a result of holding blood inside the vagina. This made tampons the perfect breeding environment for staph bacteria, due to the tampon being warm and moist. On top of that, the material of the tampon likely causes plenty of micro-scratches against the inside lining of the vagina. Nothing too worrying for the body in the long run, but these scratches, unfortunately, make the perfect opening for the bacteria.

This doesn’t mean tampons are the only things that can cause TSS, however. Just about any medical device or bandage that holds blood against the body is capable of becoming a breeding ground for staph bacteria. As a result, you will see this disease frequently in hospitals, where bandages and dressings grow host to an explosion of staph bacteria.

So what happens, exactly?

The initial symptoms of TSS are easily dismissible since they seem to be flu-like at a glance. Additionally, the symptoms aren’t highly worrying in and of themselves. The victim gets a sudden high fever and develops rashes resembling sunburns. These mostly appear on the palm of hands and the soles of feet. They may also experience vomiting and diarrhea, and their blood pressure will drop. This low blood pressure can be related to the other symptoms that can signal the initial onset of TSS – confusion, muscle aches, headaches, and seizures.

What happens is that in response to the sudden influx of poisonous substances, the body drops the blood pressure sharply. This sudden drop in blood pressure cuts off oxygen to various body organs. The organs then start shutting down as a result of the sudden lack of oxygen, which can lead to death. Victims can die due to sudden heart or lung failure as a result of staph bacteria; just about any organ is vulnerable to failure caused by the toxins. As a result, major organ damage is still possible even if an individual successfully recovers from the illness. This is especially if they don’t get treated fast enough.

How can you avoid this?

As much as we’d like it, positive thinking isn’t going to keep something like this at bay. Rather, the easiest way to avoid this is to change your tampon regularly. Also, if you are recovering from an injury, keep your wounds clean and your bandages fresh. As scary as staph bacteria’s fatality is, in the end, it is still bacteria. If you keep things sterile and don’t give it an environment to blossom, TSS becomes a non-issue. Do not use a tampon for more than eight hours. At the 8- to 12-hour mark, the risk of TSS kicks in.

Final thoughts

Despite how scary it sounds, toxic shock syndrome is still only caused by bacteria in the end. As long as you eliminate the conditions it needs to flourish, this is an illness you won’t have to worry about. Use your tampons correctly and healthily, and you’ll be fine. However, if you find yourself with a high fever after using tampons, please see a doctor as soon as possible. In addition to remaining positive, you also want to remain safe.

https://www.youtube.com/watch?v=klnkeaa3pZw&t=6s

How to Make Cinnamon Milk For Weight Loss and Healthier Skin

October 7, 2018 by Power of Positivity

Some people like to enjoy a warm glass of milk before bed to help them sleep, and adding cinnamon to the milk can provide some wonderful health benefits. Not only does cinnamon promote weight loss, but it can help to clear up the skin as well. In this article, we’ll go over some other positive benefits of cinnamon milk so you can start including it in your daily health regimen and reap the rewards of consuming this delicious beverage! We will also give you the recipe so you know exactly how to make this healthful drink.

Benefits & Background of Cinnamon

Before we get into the recipe, we’d like to go over some benefits of cinnamon that you may not have known about before. So, let’s get to it! First, some background info on cinnamon: it’s a popular spice made from the inner bark of trees and has been used for centuries, dating as far back as ancient Egypt. As the inner bark of the cinnamon trees dry, strips of the cinnamon start to curl into rolls, which can then be ground up into cinnamon powder.

Cinnamon used to be so rare and highly coveted that people considered it a gift fit for kings. These days, however, you can buy cinnamon at your local grocery store for a pretty cheap price.

There are two main types of cinnamon:

Ceylon cinnamon: Otherwise known as “true” cinnamon.
Cassia cinnamon: The more common variety of cinnamon.

Cinnamon gets its smell and taste from the oily part of the plant, which is very high in a beneficial compound called cinnamaldehyde. Scientists believe this compound provides most of the health benefits found in cinnamon.

Loaded with Antioxidants

One of the major health benefits of cinnamon is that it contains powerful antioxidants such as polyphenols. In one study comparing the antioxidant levels of 26 different spices, cinnamon came out on top, outscoring foods such as garlic and oregano. The high level of antioxidants can help protect the body against free radicals that cause diseases such as cancer.

It’s Anti-inflammatory

Another great reason to make cinnamon milk is that cinnamon can help with chronic inflammation. Scientists believe the incredible amount of antioxidants present in cinnamon aid in healing inflammation.

Cinnamon Reduces Blood Sugar

Studies have shown that in people with type 2 diabetes, half a teaspoon of cinnamon per day reduces levels of total cholesterol, LDL cholesterol, and triglycerides while maintaining levels of HDL cholesterol.

Another study found that 120 mg of cinnamon per day can lower harmful blood markers while increasing “good” HDL cholesterol levels.

It Reduces Insulin Resistance

Insulin is a hormone that helps regulate metabolism and energy use. It also helps transport blood sugar from your bloodstream to your cells so you can use it as energy. However, many people are insulin resistant nowadays due to either poor diet, inactivity, or type 1 or 2 diabetes. Insulin resistance can actually lead to the development of diabetes, as well as other health problems. Cinnamon can help to reduce insulin resistance, which will aid the body in healing its metabolism.

Several human studies have proven how cinnamon can help heal diabetes, showing that it can lower fasting blood sugar levels by a whopping 10–29%.

Cinnamon Could Prevent Neurodegenerative Diseases

Neurodegenerative diseases, such as Alzheimer’s disease and Parkinson’s, cause the brain to lose the structure and number of cells present, leading to cognitive decline. However, two compounds found in cinnamon have been shown to prevent the buildup of a protein called tau in the brain, which is one of the markers of Alzheimer’s.

In a study of mice with Parkinson’s disease, cinnamon helped protect neurons, stabilize neurotransmitter levels, and boost motor function.

As you can see, cinnamon provides plenty of health benefits to the body, which makes it easy to see why cinnamon milk is such a wonderful beverage to make. We could continue with the benefits of cinnamon, but we know you all came here for the recipe, so we’ll get to the good stuff now!

Here’s how to make cinnamon milk

It’s pretty simple – all you need to do is combine 1/4 teaspoon cinnamon powder with one cup warm milk. You can add honey or other sweetener if you desire, as well as some vanilla extract for added flavor. Serve and enjoy!

A quick note: make sure you purchase organic, lightly processed cinnamon if possible. Look out for any additional ingredients such as added sugar which will take away from the health benefits.

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

11 Signs You May Have a Zinc Deficiency

October 7, 2018 by Power of Positivity

Zinc is an essential component that keeps our bodies running healthily and happily. This trace mineral is responsible for many different things all around the body’s system, so not getting enough of this powerful nutrient could have damaging effects on many areas of your health. Yet, 31% of the world and 12% of those in the US experience zinc deficiency, so there’s a chance you have this problem but have been ignoring its symptoms. Fortunately, there are some signs you may have a zinc deficiency.

Here Are 11 Signs You May Have Zinc Deficiency

“A growing body of evidence demonstrates that experimental zinc deficiency can induce depressive-like behavior in animals, which can be effectively reversed by zinc supplementation.” – Walter Swardfager

1. Acne

Zinc has been linked to providing great anti-inflammatory benefits, which can prevent you from having bad breakouts. To be fair, plenty of other things can cause acne, including your skincare routine, the makeup you use, hormonal issues, or even your overall diet. But if you seem to follow all the rules for good skin care and still find your face covered in acne, you may want to consider adding some zinc to your food choices.

2. Sleep troubles

Lack of sleep has many downsides, including weight gain, lack of focus, less positive thinking, and increased risk of injury. So, you’ll want to fix this pronto, and you can with some extra zinc in your diet. According to research, zinc helps to produce and regulate the sleep hormone melatonin in the body, so a lack of it can cause insomnia or disturbed sleep. Studies have found that taking a zinc, magnesium, and melatonin supplement can greatly boost your sleep quality.

3. Diarrhea

A zinc deficiency can affect the body’s immunity, which we’ll talk about later, but diarrhea becomes more of an issue when your immune system is weak. This can lead to a higher chance of contracting bacterial infections – including E. coli. This is especially prevalent in children, but the good news is that zinc has been found to treat babies six months and older fantastically. Do note that you should never give a supplement to a baby without asking their doctor first!

4. Hearing issues

Believe it or not, lacking zinc can cause you to experience hearing problems. A study found that 12 in 100 people who experience ringing ears – a condition known as tinnitus – are also suffering a zinc deficiency. Meanwhile, other studies have shown that zinc can treat hearing loss better than steroids! This is likely due to the fact that zinc has anti-inflammatory and antioxidant properties that help cochlear health.

5. Your wounds are slow-healing

When you get a cut or scrape of any kind, blood clots as quickly as it can. This is to prevent you from bleeding out in major injuries, and to prevent any infections – whether bacterial or viral – in minor injuries. If you’re low in zinc, your immune system’s weakness can cause open cuts to heal more slowly, so your wounds might stay with you for longer. This is especially true since the body needs zinc for tissue repair.

6. Stunted Growth (in Children)

Zinc deficiency is much easier to spot in young children who are still growing. Kids who don’t get enough of the mineral are likely to experience stunted growth or even stop growing altogether. This is because zinc has a huge influence on the development of cells. This is why it’s so vital that kids get all the zinc they need. Apparently, most children in the United States are getting their needed 10 milligrams per day from their normal food.

7. Low immunity levels

Zinc is a very, very important mineral for the immune system. It promotes the growth of T-cells and is vital in their differentiation towards our white blood cells, which is what we need to prevent disease. It also kills off bacteria, cancerous cells, and viruses in a process called apoptosis, otherwise called programmed cell death.

Zinc also forms the structure for a wide range of proteins and hormone receptors, which are both necessary for mood balancing and health. On top of all that, it supports the protection of multiple cell membranes and even plays a key role in the transcription of genes! Basically, if you’re without zinc, you’re without a functioning immune system.

8. Worsening vision

The eyes contain a lot of concentrated zinc, especially in and around the retina. This is largely due to the fact that zinc is responsible for the transportation of vitamin A upwards from the liver and finally into the retina, and this vitamin A will keep protective pigments present in the eyes, thus allowing for sharp vision.

9. More allergic reactions

Zinc plays a big role in how the body stores histamine, which is responsible for allergy control. Too little zinc will lead to an overproduction of histamine, and this can cause higher allergy sensitivity and other allergy symptoms. This is especially prevalent in those with chronic conditions, especially chronic stress, which is responsible for adrenal fatigue. This, in turn, causes a deficiency in magnesium, calcium, and zinc.

10. Thinning hair and/or bald patches

Those with zinc deficiency are heavily at risk for developing hair thinness, bald patches, or even alopecia. You are even more at risk of this symptom if you are also dealing with adrenal fatigue, so make sure you’re getting enough zinc or taking a supplement for it.

11. Food is less tasty

Eating your favorite foods and finding them less appetizing than they once were could be a sign that you aren’t getting enough zinc. This is because zinc can affect all of your senses, not just hearing and vision. Your sense of smell and taste can be affected too, making you unable to taste food properly.

Final Thoughts on Beating a Zinc Deficiency

Getting enough zinc in your diet is vital for bodily health. You can easily obtain this mineral from chickpeas, spinach, mushrooms, yogurt, baked beans, pumpkin seeds, and cashews. Also, you can find it in meats like beef, chicken, lamb, pork, crab, lobster, and oysters. By making sure you’re incorporating zinc into your daily diet, you’re doing your entire body a huge favor!

10 Things That Make a Relationship Better (That Couples Often Ignore)

October 7, 2018 by Power of Positivity

After a while, a relationship becomes more about a choice than a feeling, because the honeymoon phase of romance doesn’t last forever. Reality hits and responsibilities, work, kids, and chores become the norm. People get stuck in a routine, through no fault of their own, of course, but life can take a toll on relationships all the same. Just like most things in life, a relationship takes maintenance and care to keep it working. So, if your relationship seems a little stale or off-balance lately, here are a few positive ways to improve it.

Here are 10 things that make a relationship better:

1. Communication is key.

No matter what, communication will always remain a staple in a healthy relationship. You can’t have a lasting relationship without strong communication, because it helps two people stay connected to one another. After a while, couples start to become distant and forget that staying connected to one another takes effort. Eventually, you might start to come home from work and immediately turn on the TV instead of talking to your partner. After a long day, that’s totally understandable, but remember to take time to connect to your partner as well.

2. Remember to say “I love you.”

Just like communication, saying “I love you” to your partner might start to fall to the wayside after a while. We all need to know that we are loved. Even if you often show your partner how you feel, it helps to express your feelings verbally, too. Let your partner know you still love them after everything you’ve been through together, because those three words can really bring a couple closer together.

3. Have mutual goals or interests.

Of course, two people should have their own hobbies and interests outside of the relationship, but it’s also important to share goals and activities with one another. If you don’t already have common hobbies, why not try something new together that you’ve both been interested in? Are you both adrenaline junkies? Then maybe take up skydiving or scuba-diving lessons. If staying grounded is more your thing, try an exercise or cooking class together. Responsibilities can easily eat away at a relationship, so staying connected through common activities is vital.

4. Be able to say “I’m sorry.”

Unfortunately, many people still let their egos run the show in a relationship. However, remember that being right doesn’t matter nearly as much as keeping peace between you and your partner. There will be times when you’re right and times when your partner is right. In fact, that’s completely normal and healthy in a partnership. Being able to acknowledge that you’re wrong sometimes will help build trust between both of you.

5. Forgive one another.

Everyone will hurt you at some point; you just have to know who’s worth the pain. In a strong partnership, both people know how to work through their problems maturely and objectively, without adding fuel to the fire. Couples may argue from time to time, but the strongest couples always make amends and show each other forgiveness.

6. Know how to compromise.

Life can’t always happen the way you want it to, especially in a partnership. When it’s just you, you can do pretty much whatever you want without having to answer to anyone. However, in a relationship, it takes two people compromising and sacrificing to make things work. Let your partner choose a restaurant to eat at or a movie to watch, even if you don’t necessarily like it. Next time, you can pick something that suits you, but allow your partner to have a chance to explore their interests, too.

7. Be here now.

Basically, this means to stay in the present moment as much as possible. Don’t think too much about the future or the past, because that will only lead to discontent. Just bring as much joy to the here and now as possible. Also, be thankful you get to share the precious moments with someone you love.

8. Take time for self-care.

Life requires a lot from us humans, so any chance you get, make time for yourself. Take a hot bath, read a book you’ve been wanting to open for some time, watch a show you love, or go on a solo road trip. No matter your style, just make sure to look out for #1 every once in a while, because time alone will help strengthen your relationship.

9. Don’t get too comfortable.

After a while of being with your partner, you might neglect certain things, such as cleaning the kitchen or fixing yourself up for dinner. Of course, you naturally won’t put in the same effort as you did in the beginning of the relationship, but this doesn’t mean you should totally let things slide, either. Maybe have a set day each week to clean house or get your hair done. Also, go on a dinner date once in a while so you can keep that spark alive with your partner.

10. Support one another’s dreams.

This should be a given, but you might notice that things start to be more about “we” and less about “you.” In other words, a couple starts to merge their interests and desires until they have become one unit, and they forget that both of them have individuals dreams and goals. Even if your partner’s goals don’t match your own, remember to always support them as you would want them to support you.

(C)POWER OF POSITIVITY, LLC. ALL RIGHTS RESERVED

Top 8 Vitamins for Hair Growth (#4 Is Essential)

October 5, 2018 by Power of Positivity

If you want to increase your hair growth, you must take care of it. Having healthy hair requires essential vitamins and nutrients. You might experience hair loss, thinning, and shedding if you don’t have these essential vitamins.

Maintaining a nutritious diet can help you restore and grow your hair. Whether you want longer or thicker hair, focusing on your diet and overall health can make a difference. You can find options to ease thinning hair and regrow what you’ve lost.

If you experience nutrient deficiencies, a supplement can benefit the growth process. It can help you grow beautiful hair that shines and feels good.

Incorporating specific vitamins into your diet can support hair growth and improve overall hair health. You’ll experience less shedding and thinning, allowing your hair to look full and healthy.

The Importance of Consulting with a Doctor or Nutritionist if You Have Slow Hair Growth

Talking to your doctor can help determine if medical conditions cause slow hair growth. If so, treating the underlying cause is better, and you may not have to rely on vitamin supplements. Some medical conditions that cause hair loss include the following:

alopecia areata
scalp psoriasis
scarring alopecia
sexually transmitted infections
thyroid disease
fungal infection of the scalp
lupus

Dietary Supplementation and Hair Growth

You might consider dietary supplements if you notice hair loss or thinning. However, there are some cautions for using hair growth supplements. Consulting a healthcare provider before taking supplements is essential to ensure it’s safe for you to consume.

For starters, many pills and gummies for hair growth aren’t approved by the FDA, meaning there aren’t regulations on them. It’s hard to know what you’re putting into your body because companies can use additives and not include them in the ingredient list.

Additionally, some supplements could trigger drug interactions with prescription medications you take. Asking your doctor before you start taking them can ensure you don’t disrupt the effects of your medicine.

Other times, your medication side effects might cause hair loss. You can discuss switching prescriptions or other options with your doctor.

After consulting your doctor and they clear you for vitamin supplements, you can consider them to reverse deficiencies. However, finding these vitamins in food is an even better option if possible.

Eight Best Vitamins for Hair Growth

Your age, genetics, hormones, stress levels, and medical conditions can influence hair growth and health. Smoking and exposure to UV radiation also factor into your hair’s health. However, your nutrition levels play a role.

Overcoming vitamin and mineral deficiencies can improve cell growth and function to promote hair growth. You can’t control all the other aspects, but you can adjust your diet. Using supplements for hair growth won’t produce instant results. It takes time, so don’t give up if it doesn’t work for a few months. Some of the essential vitamins include these:

1. Vitamin A

Vitamin A is an antioxidant essential for cell growth, helping your hair grow. This vitamin also produces sebum, the oil that moisturizes your scalp and maintains healthy hair.

A deficiency can disrupt tissues, resulting in hair thinning and loss. However, too much of this vitamin can cause hair loss and reduced sebum production. You must take care if you supplement and ensure a deficiency.

You can find vitamin A in the following foods:

milk
eggs
yogurt
sweet potatoes
carrots
spinach
pumpkin
kale

2. B Vitamins

B vitamins, including biotin, niacin, folate, and vitamin B12, can help with hair growth. These water-soluble vitamins promote cell development and regeneration.

Niacin, known as vitamin B-3, cleanses the blood and encourages circulation.
Biotin, or B-7, promotes amino acids, fatty acids, and glucose, all essential for hair health.
Folate, or B-9, contains folic acids that support amino acid metabolism that travels through your blood and supports hair follicles.
Vitamin B-12 is essential for red blood cell formation that aids in new hair growth.

Being deficient in these vitamins can contribute to hair loss or slow growth. B vitamins help create red blood cells, promote follicle health, and condition and strengthen your hair.

If you want to increase your B vitamin intake, you can eat:

seafood
whole grains
dark leafy greens
avocados
eggs
seeds
nuts
sweet potatoes
broccoli
cauliflower
meat
bananas

3. Vitamin C

Vitamin C is a powerful antioxidant that helps fight free radicals that disrupt hair health and growth. The free radicals damage cellular structural membranes, lipids, proteins, and DNA.

Experts linked oxidative stress to hair loss. Vitamin C can protect your fair from this stress, helping it stay healthy. This vitamin is also beneficial to your immune system, combating scalp microbes that prevent hair growth.

It also promotes iron absorption and helps produce collagen-containing amino acids that contribute to building keratin. Since keratin is the protein that makes hair, you don’t want to go too long without fixing a deficiency.

Vitamin C helps blood circulate throughout your body, stimulating your scalp and hair follicles and encouraging hair growth. You can increase your intake by consuming the following:

strawberries
peppers
citrus fruits
kale
brussels sprouts
broccoli

4. Vitamin D

You can get Vitamin D from sun exposure or through your diet. The word vitamin might throw you off here because Vitamin D is a hormone. It is necessary for calcium absorption and cell growth, making it essential for your hair.

Vitamin D gets metabolized by keratinocytes that produce keratin. Without enough Vitamin D, keratinocytes can’t stimulate hair follicles for growth.

Since it promotes cell growth, it helps create new red blood cells for hair follicles. Without it, you may experience shedding and hair loss. Vitamin D has been linked to alopecia, so getting enough is essential to hair health.

Vitamin D deficiency is commonplace, so it’s an excellent place to determine which vitamins you lack. You can increase your Vitamin D intake by spending time outside in the sun or by eating:

fatty fish
mushrooms
fortified juices, milk, cereal, or yogurt
egg yolks

5. Vitamin E

Vitamin E is an antioxidant that can make your hair look longer, shinier, and stronger. It can neutralize free radicals and reduce oxidative stress that disrupts cell regeneration. Without vitamin E to fight these things, it could cause hair follicle cells to break down.

This vitamin also improves collagen, enhancing hair growth and cell health. Vitamin E promotes scalp health as it encourages circulation, stimulating hair follicles. It can also help repair damage caused by chemicals, heat, and styling products.

You can find vitamin E in fortified shampoos and conditioners. You can also take a supplement or find it in the following foods:

leafy greens
nuts
seeds
vegetable oil
fortified cereal

6. Iron

Iron is essential for oxygen transport and cell growth. A deficiency can lead to a lack of oxygen in your tissues. It causes anemia and hair loss, most commonly in women. A lack of iron can also lead to skin disorders and issues that cause shedding.

Without enough iron, your body will stop sending it to your hair. The hair volume will decline so the rest of your body can get the iron it needs.

Those who experience hair loss often have low levels of ferritin in their body. Ferritin is a protein that clings to iron and link to hair loss. You can find iron in these foods:

red meat
dark leafy greens
lentils
tofu
beans
clams
chicken
eggs

7. Zinc

Zinc is necessary for immune function, cell growth, and hormone balance. The improved immune function keeps your scalp healthy, promoting growth. Without enough of this mineral, you can experience hair loss because it’s essential for follicle function and recovery.

Zinc is a micronutrient that is crucial for skin and hair health. It has antioxidant and anti-inflammatory properties that regulate oxidative stress. Zinc is also essential for hormone balance and regulation. Thus, a deficiency can cause hormonal imbalance.

You can find zinc in the following foods:

beef
lentils
oysters
spinach
beans
nuts
seeds
turkey
pork
shrimp
crab
sardines
Greek yogurt

8. Omega-3 Fatty Acids

Omega-3 fatty acids are essential for reducing inflammation and boosting cell membrane health. They nourish your scalp and hair while easing hair loss caused by inflammation. On the other hand, a deficiency can cause hair loss and thinning.

You can find it in fish oil supplements or the following foods:

fish, including salmon, mackerel, tuna, white fish, and sardines
flaxseed
avocado
egg yolks
walnuts
hemp seeds
soybean oil
chia seeds

Final Thoughts on How to Support Healthy Hair With Vitamins

Poor nutrition resulting in vitamin deficiencies is a common cause of hair loss. These essential vitamins work together to promote hair growth. They also improve your hair’s health, making it look shiny, vibrant, and strong.

The best vitamins for hair growth also have other health benefits, making your efforts worth it in multiple ways. Remember to talk to your healthcare provider before starting any supplement regimen.

It will take time to notice a difference after using supplements and increasing vitamin intake. Sometimes you’ll notice after a few months, so consistency is essential. Focus on taking in enough of each vitamin to see the best results.

Science Explains How Yoga Can Help Fight Depression

October 5, 2018 by Power of Positivity

Depression is an illness that knows no age limits, social status, or gender boundaries. It affects every demographic across the globe. As of 2016, it affected roughly 268 million people worldwide. Although it is more extensive in women, it is quite common in men as well. Even children are at risk with 2.1% of those age 3-17 diagnosed in the last year in the United States alone.

Those who deal with depression face hard choices when it comes to treatment. The problem with many anti-depressant drugs is the side effects which can include depression and suicide along with other physiological issues. In addition, anti-depressants have only been shown to be effective in 40%-60% of patients. For the ever-growing group of sufferers who are opting for lifestyle changes over pharmaceutical medications, yoga may prove to be part of the solution. Practiced for thousands of years, yoga combines exercise with meditation to help quiet the mind and relax the body.

“Yoga allows you to rediscover a sense of wholeness in your life, where you do not feel like you are constantly trying to fit broken pieces together.”
B.K.S. Iyengar

Why Yoga Works

Due to yoga’s comprehensive approach to health, it tackles several issues that can lead or contribute to depression. Yoga means “union”. It is a holistic viewpoint which states that the mind, body, and spirit are all interconnected and that each component must be in good health to achieve the health of the whole. The condition can be caused by chemical imbalances in the brain and/or nervous system, by inactivity or illness in the body, by feelings of worthlessness or powerlessness, or any combination of the three.

Yoga for the Mind

Happiness is not always about life circumstances. It is often a matter of brain chemistry. When the brain is deficient of certain hormones and neurotransmitters it can result in feelings of despondency and anxiety. Yoga can help to regulate these chemicals and improve the mood.

• Serotonin-
Yoga, like other forms of exercise, is known for its ability to increase serotonin levels in the brain. Serotonin is responsible for regulating appetite and digestion as well as mood support and healing of the body.

• Dopamine-
Dopamine is a neurotransmitter responsible for pleasure and reward. When these levels are low, it can lead to sadness and addictive behaviors. The breathing techniques used in yoga practices have been shown to increase these along with other “happy” brain chemicals.

• GABA Levels-
GABA is a neurotransmitter that blocks nerve impulses. When levels are low, it can cause pain and depression. Yoga raises these levels, leaving the practitioner feeling calm and serene.

Yoga for the Body

Exercise is the most widely accepted natural treatment for depression. Increasing circulation, lowering inflammation, and releasing endorphins are all benefits that contribute to better health and better mood. Yoga takes this one step further by incorporating stretching and relaxation to release tension in the muscles which can aggravate the condition.

Yoga for the Spirit

Yogic teachings encourage the individual to recognize their connection to the world around them. Incorporating kindness and generosity toward others as well as gratitude in one’s own life is key to achieving happiness and a sense of purpose in life. Yoga also expresses a sense of oneness that gives the practitioner a feeling of connectedness and belonging that can put daily stresses into perspective.

How to Do Yoga to Treat Depression

When first beginning a yoga routine, it is always a good idea to attend a class for a while or learn from an experienced teacher. Even though yoga is a very gentle form of exercise, it is possible to seriously injure yourself if the poses are not executed properly. Once familiar with the correct postures, movements, and breath, you may begin an individual practice at home if you wish. Here are some helpful hints to avoid injury and get the most from your practice.
Yoga can help those who deal with depression on three levels: mind, body, and spirit. Here are some poses that can nurture all three and help build a stronger, happier you.

For those who deal with depression, yoga can be a powerful tool. It can help regulate body chemistry which can result in higher levels of serotonin, dopamine, GABA, and more. Oftentimes, imbalance of these chemicals in the body can be the source of sadness and despair. Yoga serves to keep the body strong, flexible, and relaxed. A relaxed body equals a relaxed mind. Finally, yogic teachings incorporate kindness, gratitude, and singularity, giving the practitioner a sense of purpose and belonging.

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

21 Best Love Quotes & Inspirational Sayings About Life

October 5, 2018 by Power of Positivity

Life is a blessing, and you shouldn’t take it for granted. When you wake up in the morning, just remember that there are people who wish they could get at least another day to appreciate what they had.

Life also brings another great gift with it – love. Love allows you to treasure the people around you. So the next time you feel like you want to give up on everything, just read these 21 life and love quotes to remember what you have.

Quotes About Love

1. In life, you get what you have the courage to ask for. – Oprah Winfrey.

If you don’t ask for help, no one will give it to you.

2. The best thing to hold onto life is each other. – Audrey Hepburn.

This is one of those quotes about love that make you realize the importance of a lover.

3. There’re many ways of going forward, but only one way of standing still. – Franklin D. Roosevelt.

If one way fails, try another one. And if that also fails, continue trying until you find the right one.

4. I know I am in love with you because my reality is finally better than my dreams. – Dr. Seuss.

Your happiness is defined by the one you love and not by your failures.

5. Life isn’t about finding yourself, it’s about creating yourself. – George Bernard Shaw.

You have to create a path for yourself instead of waiting for something random to happen to you so that you can live the life that you want.

6. If I know what love is, it is because of you. – Hermann Hesse.

This is one of those quotes about love that makes you become conscious about compassion.

7. In the end, it’s not the years in your life that count. It’s the life in your years. – Abraham Lincoln.

Make sure that you enjoy each day fully and don’t get distracted by thoughts of yesterday or tomorrow.

8. There’s only one happiness in life – to love and to be loved. – George Sand.

Nothing beats the feeling of knowing that you need someone and finding out that they feel the same way about you.

9. If you don’t design your own life plan, chances are you’ll fall into someone else’s plan. And guess what they have planned for you? Not much. – Jim Rohn.

You should take responsibility of your life because it’s yours and not anyone else’s.

10. Loving you never was an option. It was a necessity. – Truth Devour.

Some love quotes, like this one, show you how unpredictable love can be.

11. Life is 10% what happens to us and 90% how we react to it. – Dennis P. Kimbro.

Don’t let one bad experience stop you from enjoying good things today and in the future.

12. When I look into your eyes, I know I have found the mirror of my soul. – Joey W. Hill.

This is one of those quotes about love that makes you notice that there are people that are meant for you.

13. Life is not about how fast you run or how high you climb, but how well you bounce. – Vivian Komori.

What matters most in life is how you handle the bad times.

14. You can’t blame gravity for falling in love. – Albert Einstein.

Love just happens, and you can’t explain it.

15. The tragedy of life is not that it ends so soon, but that we wait so long to begin it. – W.M.Lewis.

Start living your life now and stop procrastinating.

16. To the world you may be one person, but to one person you may be the world. – Dr. Seuss.

There’s always someone that will value you more than anything else.

17. Life is inherently risky. There’s only one big risk that you should avoid at all costs, and that is the risk of doing nothing. – Denis Waitley.

Always work towards achieving your goals.

18. Love’s a better teacher than duty. – Albert Einstein.

There are some things that you can only learn through compassion.

19. Life’s a succession of lessons which must be lived to be understood. – Ralph Waldo Emerson.

There’s no shortcut in life.

20. Love is composed of a single soul inhabiting two bodies. – Aristotle.

This is one of those quotes about love that reminds you about soulmates.

21. You can’t be brave if you’ve only had wonderful things happen to you. Mary Tyler Moore.

The challenges that you face make you a better person.

Conclusion

You should always remember that you have a lot to live for in this life. It can be your family, friends, life goals, or any other thing that you love.

https://www.youtube.com/watch?v=5riwXRgZOFs

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