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

Join Now
Twt-img.png
burger-icon.svg
Main Menu

Scientists Explain Why Depression Makes People Feel Tired

by

If you suffer from depression, you probably deal with fatigue quite often. Depression can make it difficult to do daily chores and take care of responsibilities due to the constant onslaught of negative thoughts coupled with feelings of helplessness and despair. When dealing with this challenge, though, try to remember that millions of other people deal with the same thoughts and feelings.

Depression remains the leading cause of disability worldwide and affects more than 300 million people globally, according to the World Health Organization (WHO).

While depression sufferers deal with a myriad of symptoms, people with depression report feeling tired all the time. They also comment that this greatly hinders their ability to function. Fatigue affects over 90% of patients with major depressive disorder (MDD), according to a study published in the journal CNS Drugs. Causes of fatigue due to this disorder can vary and include things such as stress levels, diet, sleep quality, medications taken, and lack of exercise.

Below, we’ll go more in-depth on what exactly causes people with depression to feel so tired. Hopefully, we can provide a solution that will suit your needs.

Scientists Explain Why Depression Makes People Feel Tired

Here are some of the factors that compound depression, anxiety, and overwhelming feelings of stress for so many people.

Stress

It’s no secret that people with depression usually react more strongly to stress. This, in turn, worsens their symptoms. According to research, people with depression tend to have higher levels of cortisol and lower levels of feel-good hormones such as serotonin and dopamine.

Trying to function in our increasingly stressful world while dealing with a mental disorder can feel downright exhausting, so if you feel burnt out, remember to take time for yourself. Practice deep breathing exercises and incorporate physical exercise and positive thinking into your routine as well.

Diet

Diet plays a huge role in mental health. In general, eating whole foods such as meats, dairy, grains, nuts, seeds, fruits, and vegetables and reducing or eliminating processed foods can decrease symptoms of depression. Our whole bodies, including our brains, need certain nutrients to function properly. Without them, our health suffers. Try changing up your diet to see if that alleviates your fatigue.

Sleep Quality

In general, people with depression usually have a harder time falling, and staying, asleep than those without mental disorders. Even if a person gets the required amount of sleep for their age, they might not feel rested when they wake up. This is due to a lack of quality sleep. Depression makes it much harder to fall asleep. Sufferers might lie awake for hours before finally dozing off. Also, they may wake up numerous times throughout the night, or wake up too early and not be able to fall back asleep. Furthermore, REM and deep sleep do not occur as often for depressed people compared to those without depression. Research shows that many people with depression have co-occurring insomnia or hypersomnia.

If you suffer from sleep problems, try not to use technology a couple of hours before bed. Also, create a relaxing environment before sleep and exercise early in the day rather than in the evening.

Medications

Some medicines have been shown to increase fatigue in depressed patients. According to Dr. Maurizio Fava MD, Slater Family Professor of Psychiatry at the Harvard Medical School, tricyclic antidepressants, SSRIs and SNRIs have been associated with higher rates of fatigue in those with depression. If you think your sleepiness is due to your medication, consult your doctor about alternatives.

Lack of Exercise

Those with depression may not exercise enough, if at all. It’s a vicious cycle, because exercise will initially make you more tired until your body gets used to it, but you need exercise to function properly. However, depression makes it difficult to perform necessary daily tasks, which means exercise usually takes a backseat to other aspects of survival. Even though it might feel hard at first, exercise offers many benefits including better sleep, improved mood, more energy, etc. Lack of exercise can cause depression, so make sure to incorporate at least 20 minutes of low to moderate intensity exercise per day.

6 Tweets That Perfectly Sum Up What It’s Like to Live With Depression

Now that you know how and why depression makes people feel tired, let’s build some empathy.  Here are some Twitter users–both counselors and those who live with mental illness–who reveal their thoughts about depression

Know that you are not alone in this fight.

Feeling alone can make you feel overwhelmed and cause exhaustion. The chances are good that you know others who suffer in silence.

Some people feel weighed down.

This Twitter user shared a pictorial representation to explain her on-and-off-again struggles.

Celebrities also battle depression.

This Tweet is a reminder of some who lost their fight. Mental illness touches millions of people regardless of their wealth or status.

Show empathy and compassion for people with depression.

Telling someone to “buck up” or “this will pass” minimizes the internal pain that they live with every day.

Many people put on a brave face instead of explaining how they feel.

This Twitter user describes how many who struggle with mental illness hide their pain from the world.

It is okay to ask for help.

Someone cannot beat their depression until they get the help. Hiding symptoms is not the same as treatment.

Final Thoughts:

https://youtu.be/CU2LlJxEdJ4

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

What Does Your Zodiac Sign Say About Your Money Habits?

by

How we utilize our money can tell a lot about ourselves. Your zodiac sign is always interesting to dive into and to learn more about. Some people completely resonate with their zodiac sign whilst others don’t at all. Regardless of how much you believe in the accuracy of your own zodiac sign, we’re here to tell you about your possible spending habits.

Aries

Aries are known to go at things hard including spending. Have no fear, though Aries spend a lot of money they have a tendency to work just as hard to obtain money. Using technology such as goal planning apps are one of the ways you can maximize the amount of money you earn. You typically buy memberships and fashion items.

true love

Taurus

You have a tendency to live in the moment and not think of the future when something exciting catches your attention. You adore what you do own, so adding a little something-something to your treasured collection is a necessity. Don’t worry though, when you don’t have tunnel vision you’re found planning and strategizing on how to save and spend money. You’ll be found buying random items or takeout.

Gemini

Gemini are always ready for an adventure that will bring new experiences. Though you have a passion to be flighty you know when it’s important to save your coins. Remember to keep your impulsiveness to a minimum in order to maximize the amount of money you can use for fun adventures. Purchases such as concert tickets and credit cards with rewards dictate your spending habits.

Cancer

Cancers all about creating a safe and comfortable environment for themselves and their loved ones. You also work incredibly hard for your money which means you have a hard time parting with it. A perfect solution to this is shopping at thrift stores or secondhand stores. You’ll find the perfect balance between money spending and money saving. Most of your purchases are for caring towards you and your loved ones such as tea, candles, and plants.

Leo

Leos tend to have a flair for the dramatic, your spending habits are by far no exception. You make life look like a movie or a book with all that you spend your money on. Thankfully you know how to save your money. Budgeting is by far one of your best abilities. You’re seen typically buying food, outfits, and anything you can post on social media.

Virgo

Virgos are almost unnaturally good at finances. You may not be the best at saving but you have the gift of making money come out of nowhere. You will find out how to get what you want in life no matter what obstacles you may face. You’re usually buying stuff for your pet or candles.

Libra

You’re all about beauty and grace. Buying the best products around. Since you need to fund your beauty cravings somehow, Libras are the ultimate savings seekers. Coupon codes and sales make your life a whole lot better. Be careful of how much you spend on miscellaneous items. Libras are typically seen buying beauty products.

Scorpio

Being in control is important to you which is why you plan how you’ll spend your money so you know that you’re in control and nothing uncertain will happen. You typically buy the bare necessities and you’re always saving. You can typically be seen buying the bare minimum and plain, monotone clothes.

Saggitarius

You tend to buy things that help with your personal growth. You’re not afraid to take financial chances. This could your greatest talent or greatest weakness. Remember to keep your impulsiveness at a bay in order to keep your finances in check. You’re seen typically buying travel gear and plane tickets.

Capricorn

Capricorns are the zodiac sign with the highest percentage of budgeters. Capricorns want to achieve their goals and know that saving money is of utmost importance. You think of the bigger picture instead of short term delights. You’re seen typically buying groceries and insurance.

Aquarius

You’re very cautious about how you spend your money and plan accordingly. You make sure to consider all of the possibilities before acting. You’re a creative zodiac sign and implement your creativity towards ways to save money. When you do splurge, you’re typically seen buying electronics or books.

zodiac sign

Pisces

Having a financial plan is one of the keys to your success. You’re less focused on the materialistic and tend to concentrate on your mind, body, and soul. Creating things yourself is how you live your life. You can be seen buying blankets and art supplies.

Now that you understand your zodiac sign’s spending habits, you can properly save and spend money in a new way.

Make These Easy & Super Healthy Veggie Bowls At Home

by

Colorful, tasty veggie bowls are an excellent start to eating right. You’ll feel energized and recharged when you eat a veggie bowl instead of an unhealthy meal. When you cook healthy home food, you can avoid the added salt, fat, and refined carbs that might sink your goal of a healthier body and spirit. Veggie bowls contain unique ingredients such as quinoa, avocado, chickpeas, and kale. All these foods contain the protein, fiber, and healthy fats you need to keep your body in tip top shape. Eating at home instead of going out will help you stay on track for a nutritious diet.

Try these eight recipes and boost your healthy home food game. All are suitable for vegetarians, and a few are great vegan options. Making veggie bowls at home will satisfy your cravings for a yummy meal while taking their place in your overall fitness plan.

Make These Easy & Super Healthy Veggie Bowls at Home

veggie bowls

1. Middle Eastern Grilled Vegetable and Lentil Bowl

Top a bowl of grilled summer squash, chickpeas, tomatoes, roasted corn, and fennel with a creamy, luscious yogurt and tahini sauce. Use authentic Middle Eastern spices like cumin and zatar to give your bowl a kick of exciting flavor. This bowl is packed with fiber, vitamin C, and calcium from the yogurt.

2. At-home Nourishing Quinoa Bowl

This vegan, gluten-free meal will make your taste buds return for more. Combine steamed sweet potatoes and beets with broccoli and kale. Season some chickpeas with paprika for a nice bite. Add a nice serving of nutrient-rich quinoa and a quarter of an avocado, sliced. This colorful bowl packs antioxidants, fiber, and vitamin C into every bite.

3. Greek Veggie and Farro Bowl

Cook a cup of farro in vegetable broth. Grill portobello mushrooms, red bell pepper, asparagus, onions, zucchini, and yellow squash. Arrange the veggies in the bowl with the farro. Top with a homemade garlic yogurt tzatziki sauce with cucumber and fresh dill. Add hummus for a creamy addition. Top with feta cheese and olives, or leave the cheese off if you want a vegan meal.

4. Enchilada Power Bowl

This recipe is great for craving Mexican flavors but can’t justify eating the extra cheese, salt, and fat in most restaurant dishes. Marinate cubed tofu in soy sauce, maple syrup, and chili powder. Cook rice and green lentils, then add canned black beans. The vegan enchilada sauce has a cheesy flavor without any dairy, using onions, chilis, oregano, tomato sauce, and nutritional yeast as a substitute. Top the bowl with avocado slices and crispy pan-fried tofu.

5. Radish Barbecue Bowl

This awesome vegan bowl will bring you all the spicy, tangy barbecue flavors without the fatty meats. Marinate radishes in an apple cider vinegar and brine solution with black peppercorns and garlic. Chargrill the radishes. Mix carrots, avocados, sesame seeds, honey mustard, mixed greens, a grated beet, and a cucumber in the bowl and add the “barbecued” radishes.

6. Home Cooked Teriyaki Sweet Potato Bowl

Marinate sweet potatoes in teriyaki sauce. Bake them until soft and sprinkle them with sesame seeds and green onions. Combine them with cauliflower rice, edamame, charred corn, and avocado slices. This recipe will satisfy your need for a tasty Asian fusion meal at home without getting pricey and unhealthy takeout.

7. Vegan Bibimbap Bowl

This tasty recipe combines all the essential flavors of Korean bibimbap without the high-fat meat or eggs. Using gochujang, honey, and tamari, make a delicious sauce. Pour the sauce over an assembly of julienned carrots, mushrooms, and scallions. Add bean sprouts and cilantro leaves, then sprinkle sesame seeds over the entire dish.

8. Superfood Vegan Bowl with Mint Pesto

Cook quinoa and broad beans. You can also use edamame if you can’t find broad beans. Combine the quinoa and beans with radishes, avocado, cucumber, green onion, grated turnip, and sprouts. Make your own sprouts at home to avoid possible food contamination. On top, serve a mint and lime pesto with almonds. This exciting combination of flavors will keep you from missing unhealthy foods.

potato - home

Final Thoughts on Cooking at Home

When you cook meals in your own kitchen instead of going out, you can create healthy, high-fiber, high-protein meals that will satisfy everyone in your house. You can have every kind of flavor you want while you’re eating healthy. Using creative combinations of vegetables and sauces will make your clean eating plan fun and exciting. Don’t forget to vary your vegetables and grains for the best nutritional value.

10 Tips On How To Deal With A Jealous Partner

by

Relationships; we want them, but when we have them, we realize just how much work they can be. You love and appreciate your partner, but when jealousy appears, it’s certainly a hard thing to handle. You don’t want to drop them “like it’s hot,” but you don’t know how long you can deal with jealousy in your partner.

To help you not become so “good at goodbyes” and to keep a partner that is worth the effort, consider these 10 tips for dealing with a jealous partner and working through this bump in the road. You don’t have to give up on the relationship just because your partner is jealousy.

How To Deal With A Jealous Partner

jealous relationship

1. Try to understand where this jealousy comes from. 

It’s not that your partner simply wakes up one day and thinks that they want to be jealous. Jealousy is often a result of broken trust. Perhaps you’ve done something in your relationship that has made them upset or it’s something from a past relationship that they haven’t overcome. Understanding the root of the problem is an important step in overcoming it.

2. Put yourself in their shoes. 

You may not be facing jealousy at the moment, but have you ever had this issue in a relationship? Chances are that you have. When you feel yourself getting frustrated about your partner having this issue, try to remember moments when you let jealousy happen in your life. It can help you to understand why they may be feeling the way that they do.

3. Appreciate their interest in you. 

A tad bit of jealousy can actually be a good sign, because it means that your partner cares about being with you. Light, playful jealousy isn’t always a negative, as long as it is kept in check.

4. Talk about the triggers. 

A great way to get past jealousy is to discuss it. If your partner is going through this type of emotion and behavior, you could be doing something that sets it off. For example, your SO may have had an unfaithful partner who would always walk away when getting phone calls, which turned out to be other lovers calling them. If you have this habit, it could be triggering the fear of cheating in your SO. Discuss what makes them worry and what may trigger these problematic moments.

5. Don’t give in to being defensive. 

Getting frustrated with jealousy is normal. You don’t like a lack of trust, but becoming defensive about it doesn’t help the problem. Your partner could take your defensiveness as a sign that you are, in fact, cheating or unfaithful in some way. Try to exercise patience when you’d rather get frustrated.

6. Express how their being jealous affects you. 

You don’t want to let their jealousy run wild because you’re afraid of confrontation. Express to your partner how their jealousy makes you feel. Maybe their lack of trust is making you feel unloved. Or, you are finding it difficult to be loving when the “green-eyed monster rears its head.”

7. Be more affectionate during jealous moments.

Sometimes people are dealing with deep issues from the past, and this results in jealousy. While it’s not your place to heal these wounds, understanding why they react the way that they do can be helpful in helping them move past it. Be loving when your SO reacts jealously to a situation. Show them that you are there for them and that they have no reason to be worried. It will go far in helping you to have a more positive relationship.

jealous

8. Do set boundaries. 

Often, a partner with jealousy will demand to see all of your personal stuff to prove that you are being faithful. Unless you really want to, you shouldn’t have to share your personal information. Giving them full access to your phone isn’t something that you have to do to prove your innocence. In fact, once you open the door to this type of behavior, it’s difficult to undo. In a loving manner, set boundaries with your SO on them prying into your personal belongings and life.

9. Be honest. 

Be honest about things that happen. Don’t cover up little things that may come up. If you have a colleague that has been flirting with you and you have somewhat liked it, let your SO know. It’s when you start hiding things that jealousy begins to flourish.

10. Don’t give your partner a reason to be jealous. 

Unfortunately, you may have given your partner reason to be jealous. If this has happened, it can be difficult to fix. If you want to be in a jealousy-free relationship, it’s important to stay committed and faithful to your SO.

In Conclusion

If you’re in the relationship for the long-haul, it will take effort. Jealousy doesn’t have to be the end of something good. It’s about understanding, patience and setting boundaries. These tips will help you have an idea on how to navigate and overcome jealousy.

How To Use Life Quotes To Radically Change Your Life

by

We have inspiring life quotes because they ring true somehow, but people rarely think about their true meaning. It’s not until you’ve been in a life-altering experience that you say, “Oh, now I get it.” You don’t have to wait around for one of these life-altering moments. You can begin to change your life today by intentionally thinking on these quotes and making changes.

Whether life quotes are inspirational or not, you can stand to learn something about them and make changes to your life so that you too serve as inspiration to someone else.

Let’s explore some famous inspiring life quotes.

“Nothing Ventured, Nothing Gained” 

This is one of the most popular life quotes from Benjamin Franklin. You can’t live life constantly being afraid. Let go of your fear about what people think of you. Don’t be afraid to try something new. Explore new places. Tell someone you love them without the fear of what they’ll say in return. Take a risk, and do something you’ve long wanted to do. Keep reaching.

“To Thine Own Self Be True” 

Shakespeare knew it does very little good to try to be fake to yourself or to others. Many people try to act like an alternate version of themselves, but this causes many issues. For starters, it detaches them from their true selves, which makes relating and sharing an interacting with people impossible. People never really get to know the real them. When they discover who they really are since it will invariably come out, they feel hurt and betrayed because they’ve been lied to. Be your wonderful self and nothing less.

“Gain the World and Lose Your Soul” 

Whether you attribute this quote to the Bible or George Harrison, you don’t want to live a life where you compromise your principles. Even if you’re the only one holding to fighting an injustice, keep at it. It won’t profit you anything to turn against what you value and hold dear. You’ll sleep better at night knowing you held true to what you believe in.

“Life Is (…) Simple, but We Insist on Making It Complicated” 

Confucius and many others got this right. Life is not meant to be hard, but we muck it up trying to please people and live by impossible standards. If you study successful people for a while, you’ll find that they have cut out distractions, negativity and fruitless pursuits to do what they truly love. You have to be willing to do the same to live a quality life.

“No One Can Make You Feel Inferior Without Your Consent” 

Eleanor Roosevelt was a smart lady. You need to always consider your source when people say something to you. An unhealthy person will not see you correctly. If they’ve been lied to all their life, they’ll probably think you’re a liar when you speak. If you know you’re not a liar, it’s time to stop seeing yourself through their eyes. It’s time you stop getting upset when someone insults you, too. You don’t “have to” get upset. If you know yourself better than anyone else knows you, you’re not going to get upset if they say something untrue about you.

“Be the Change You Want to See in the World” 

This is a bit of a misquote. The real quote by Gandhi was expressing that if we change ourselves, we naturally end up changing the world. Don’t look outward to make change. However, we know that Gandhi also promoted noncooperation. In whichever way you want to look at it, look to yourself to make change. You can’t change other people, anyway. The only power you really have is to change yourself. With persuasion, you might be able to talk others into changing themselves too. Bit by bit, the world will change when we all change ourselves.

positivity quotes

“I Once Was Sad Because I Had No Shoes Until I Met a Man Who Had No Feet” 

It is unclear where this life quote came from, but whoever said it was saying that someone always has it worse than you. It’s also saying to look on the bright side. You can always be grateful for what you have. Life isn’t as bad as some people make it. There is an old story of a teacher who held a paper with a dot on it and told his class to tell him what they saw. The class answered, “We see a dot.” He replied, “You were so busy looking at the dot, you didn’t see all the space around it.” People tend to look at one little problem, rather than looking at all the other good things in their life.

Search for more life quotes to live by, and make some of your own life quotes because “if you don’t stand for something, you’ll fall for anything.” That’s another one to live by. Whether you live your life by life quotes or not, you can always make change.

https://www.youtube.com/watch?v=ii0G1Cbpk20

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

5 Ways to Get the Best Nap Ever

by

You are doing yourself a big favor when you take naps during the day. A short sleep can energize your body and make the brain fog disappear. Naps also boost your immune system to allow your body to fend off colds and maintain a positive cardiovascular health. We hope to share with you some ways to get the best nap ever.

“Short naps are good. Given modern workplace demands, this is not possible for many people – but if you have the option, try napping for ten to twenty minutes in the afternoon, preferably lying down in a darkened room.” – Andrew Weil

Here Are 5 Ways to Get the Best Nap Ever

1. Keep nap times less than 90 minutes.

If you’re feeling sluggish in the afternoon, you need to nap to recharge your mind and body. According to Sleep.Org, a 20-minute power nap is best for alertness and productivity. However, if you have more time for a nap break, you should get a solid 90-minute sleep. Nap times that last between 30 to 60 minutes might make you feel more tired and groggy. It also zaps your creative juices.

If you feel like sleeping beyond 90 minutes, then it’s best to go home and get a full rest in your bedroom, as your body might be feeling something else apart from lack of sleep. Also, if you nap longer than 90 minutes, you’ll have a harder time catching your winks at night.

If it helps, set an alarm clock so that you can get the perfect 20-minute or 90-minute nap time. Ideally, you should start napping within two hours after you’ve had lunch because that’s when your blood sugar levels drop. Don’t start napping after 4 p.m.

Make your nap times consistent as well. As with regular bedtimes at night, you should stick to the same nap schedule every day to help your body fall asleep faster and wake up fully rested.

2. Find a comfortable place to nap.

Comfort is key when you want the best nap. But you can’t simply slump on a chair and close your eyes during your lunch break. You have to find a good place to rest to signal your body to sleep. Do you have a couch at work? Is it in a quiet spot? If so, that’s probably the next best thing to sleeping on a bed. A couch is comfortable but not too cozy that it will confuse your brain into thinking that it’s your actual bedtime.

If you don’t have a sofa, then find a comfortable chair and put your head down on a table in a quiet corner. Ever get sleepy whenever you’re in the library? That’s how quiet your environment should be. Perhaps check the conference room if no one is using it and settle down on a chair there to get your shuteye.

Dim the lights if possible, to increase your level of comfort and help teach your body to recognize nap times. Keep your gadget inside your bag or on your desk drawer because you won’t likely be able to get a nap if you’re flicking through your mobile phone. Its light will keep you up.

3. Drink coffee just before you nap.

Now, this might seem to counter your intentions to get some rest knowing that coffee keeps people awake. However, a study published in the journal Clinical Neurophysiology suggested that if you drink coffee before you nap, you’ll get more positive benefits from your rest. The effects of caffeine do not kick in until 20 to 30 minutes after you’ve ingested it, thus the timing is just right. It will help you wake up from a power nap with more energy. You will feel more refreshed.

4. Walk it off after snoozing.

If you still have time, try a 10-minute walk outdoors after snoozing. Getting some sunshine will help reduce your body’s stress levels and lower your blood pressure, especially if you have a particularly hectic schedule for the day. Sometimes, your body needs sunlight more than sleep. The sun’s rays can help boost the production of serotonin that will lift up your mood and improve your energy.

Your body temperature also drops in the afternoon so it naturally sends a signal to your brain to produce more melatonin, which triggers sleep. Daylight, however, prevents melatonin production, as per a study in the journal Environmental Health Perspective. So, go ahead and take a short walk outside to get some sun exposure.

5. Skip the naps if you have insomnia.

According to the Sleep Foundation, it’s better to avoid the afternoon naps if you suffer from insomnia. Instead, focus on regulating your body clock to recognize sleep times at night. Catnapping will only make your insomnia worse.

It’s also not advisable to take a nap if you have a sleep disorder. For instance, sleep apnea can diminish the quality of your naps because of the constant disruption. Feeling constantly tired after nap times? Get yourself checked and evaluated to rule out a sleep disorder.

Insomnia - nap

After two or three months of trying to create a nap time schedule and your body is still not used to it, then perhaps you need to ditch this activity entirely. Don’t force yourself to get naps if your circadian rhythm only recognizes bedtimes at night.

Final thoughts

Sometimes, you might not be able to doze off with your full schedule but a 10-minute rest and breathing activity might help perk you up for the next work meeting. Even without sleep, you can close your eyes and be mindful of how you breathe. This will help reduce mental blocks, increase attention span, encourage positive thinking and emotional wellness, as well as lower your blood pressure.

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

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

Science Explains Why People Wake Up With Headaches (And How to Stop Them)

by

When you wake up, you want to feel refreshed. You want to start your day with a clear head and a smile so that the rest of your day goes well and you can go about daily tasks with positive thinking. For some people, that isn’t possible. There are people all around the world who greet the day every morning with splitting headaches or migraines.

Headaches can have a severe effect on a person’s ability to perform basic tasks and live their lives painlessly. Luckily, research and studies have figured out why this happens, and what can be done to manage and prevent the problem. Here are some reasons why people wake up with a headache, and how to stop them.

5 Reasons Why People Wake Up with A Headache (And How to Stop Them)

1. Diet

Food provides the body with fuel, but it also provides the body with information. What you eat is broken down and its components are transported throughout the whole body in complex processes. Any one of these processes may be negatively affecting you.

This is especially relevant if you suffer from regular migraines and chronic headaches. Even healthier food options can trigger morning headaches in some people, so you can only imagine what junk food can do! Some of the most common causes include dairy, gluten, and soy, but each person will experience these differently.

Generally, having an unhealthy diet isn’t good for the body in any way, but it can be even more damaging if it causes headaches. Try to balance your food intake and include the necessary nutrients. If you’re already diet-conscious and still facing these issues, keep a food diary and log what you eat. Compare your diet against the frequency of your headaches until you find what is causing the migraines.

2. Too much or too little sleep

Keeping bad sleeping habits is one of the most common reasons headaches occur. Luckily, it’s also the easiest problem to fix. Sleeping the right amount helps to restore and rejuvenate the brain, allowing you to recuperate in a variety of ways.

Sleep has also been shown to affect experiences of pain, whether physical or emotional. Sleeping too little makes you more sensitive to pain, which is why getting not enough sleep can cause migraines. That said, all forms of bad sleeping habits are harmful. Whether you sleep too little, too much, wake up too often during the night, or have irregular habits, you are harming yourself.

The best way to fix this is to get the right amount of sleep. The optimal amount is eight hours per day, but getting between seven to nine hours should also be fine for most people. Try to ensure that you’re sleeping easily through the night and not waking up too often. Set a sleep routine that involves consistently sleeping and waking at the same times each day.

“If you’re waking up in the morning with headaches, I recommend deep breathing exercises or meditation before bed, as well as a quick ten-minute meditation in the morning. This will help reset your thoughts and keep any daily stresses at bay.” – Anna Morrison

3. Stress

Life is always going to come with its fair number of stressors. But if your stress is causing severe mood issues during the day or resulting in your spending hours lying awake at night, it could be the cause of your headaches.

The best way to prevent headaches caused by stress is to find ways to reduce that stress. You can start learning mindfulness meditation, set aside some time for exercise, or learn to see things that typically frustrate you from a new perspective. Sometimes, just making sure you get to spend some quality me-time daily can be enough to reduce stress levels.

Some people who experience anxiety may mistake it for stress, and that anxiety can very severely interfere with sleep. If you suspect that you have an anxiety disorder, speak to a therapist or other mental health professional to find management solutions.

4. Alcohol

If you often drink before going to bed, even just a little, you could be doing your body harm and causing your migraines. Although alcohol can help you to fall asleep faster, it prevents your body from sinking into the deep sleep stage of your sleep cycle. Without deep sleep, your body can’t get the rest that it requires to help your body feel fully restored.

Alcohol can also shorten your overall sleep time, make you wake up more often, and mess up sleep patterns. Along with lacking deep sleep, all these factors can trigger your headaches and migraines. Although alcohol can also result in hangovers that lead to migraines, the way it disrupts sleep is far more likely to cause headaches in the morning.

headaches

To circumvent this problem, avoid drinking alcohol less than three hours before bed. If you really need to drink something before hitting the sack, opt for decaffeinated tea, milk, or – best of all – some warm water.

5. Clenching your jaw or grinding your teeth

The act of grinding teeth or clenching the jaw can put a lot of force and stress on the face. The tension caused by these actions not only hurt and exhaust the muscles in the jaw but are a very common cause of headaches and migraines.

Unfortunately, this is a mainly unconscious nighttime action, and you need to have this condition professionally diagnosed by a dentist. Some signs to look out for are a stiff jaw when you wake up, headaches particularly revolving around aches in the temples or even tooth damage that doesn’t seem to have any plausible cause. Do note that sometimes there are no obvious symptoms other than the headaches, though.

Go to a dentist if you suspect that this might be the cause of your headaches. A dentist can provide you with something called an occlusal splint that guards the mouth, stopping full contraction of the jaw and thus relieving tension.

Final thoughts

Headaches are no fun, and they can really cause problems for those who start their day with them every single morning. Not only will this be the cause of a lot of discomfort, but it can also affect focus, positive thoughts, mental health, and overall productivity. By understanding the causes behind these morning headaches and knowing how to fix them, you can prevent them from continually occurring.

https://www.youtube.com/watch?v=4DnhuvFMAAk

5 Stretches To Prevent and Relieve Lower Back Pain in 10 Minutes

by

According to Statista, more than 54% of all American adults suffer from some form of back pain. Lower back pain is perhaps the most common – at least 80% of all adults experience it.

The main causes of lower back pain are muscle strains, slipped spinal discs, and tight hip and leg muscles. The last cause is often overlooked because people don’t pay much attention to it. Tightness in the hip and leg muscles is bad because it spreads tension to surrounding muscles; hence the reason you experience lower back pain. Below is a list of 5 stretches that you can do to relax the hip and leg muscles and lower back pain in 10 minutes.

1. Hamstring Stretch

sciatica stretches

Duration

  • 10 seconds for both legs
  • 2 reps

Procedure

1. On a flat surface, lie down straight with your face facing upwards and bend your left leg with the knee pointing towards the sky.

2. Get a hold of your right knee and pull that leg upwards in a stretch pose. You can bend your knee slightly as pull your right leg backwards.

3. Stretch your right leg as much as you can, while keeping your tail bone firmly planted on the flat surface until you feel some strain.

4. If the pose is ideal, you ought to feel some strain at the back of your thighs and calves when you pull your toes back.

5. Maintain the position for 10 seconds, before switching to the other leg. Do the stretch twice for both legs.

2. Psoas Stretch

Duration

  • 30 seconds on both legs
  • 2 reps

Procedure

1. With both feet firmly planted on the ground, maintain an upright position.

2. Propel your left leg forward while keeping the right one back. Bend your left knee and have your upper body remain in an upright position.

3. Maintain the pose for 1-3 seconds, then lower your right knee almost touching the floor.

4. Place the palms of your hands on your left knee for support and propel your upper body onward until you feel a strain on the psoas.

5. Hold this pose for 30 seconds and switch to the other leg. Repeat 2 times.

3. Double Leg Knee to Chest

sciatica stretch

Duration

  • 20 seconds
  • 2 reps

Procedure

1. On a flat surface, lie on your back with your face looking upwards.

2. Arch one leg and then warp the other beneath the knee of the first one.

3. Clasp your hands together behind both knees.

4. Pull both knees closer to your chest until you feel a strain on your lower abdomen.

5. Hold the position for 20 seconds and then switch to the other leg. Perform 2 reps for proper lower back pain relief.

4. Quadriceps Stretch

Duration

  • 30 seconds on both legs
  • 2 reps

Procedure

1. Place both feet together and be in an upright position.

2. With your left leg straight and firmly planted on the ground, hold the right foot with your left hand.

3. Pull the right foot back until the heel makes contact with your butt, and you feel a strain on your quadriceps.

4. Maintain the pose for 30 seconds before switching to the other leg. Do 2 reps.

lower back pain

5. Knee Stretch to the Chest

sciatica

Duration

  • 20 seconds
  • 2 reps

Procedure

1. On a flat surface, lie on your back with your face looking upwards.

2. Arch your left leg and grip it with your hands.

3. Pull the leg closer to your chest until you feel a strain on the thighs and hips.

4. Maintain the pose for 20 seconds and change the leg. Perform 2 reps for maximum lower back pain relief.

Conclusion

Lower back pain should not get in the way of you and your day-to-day activities. Try the mentioned five exercises when the lower back pain becomes too much to handle. In case, you have more questions about back pain or how to handle them, send us an email.

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

8 Signs You Might Have Thyroid Problems And How To Fix It

by

The thyroid is a small, butterfly-shaped gland that is positioned in the front of the neck. But its size does not discount its necessity to the body. In actuality, it is one of the most important organs that all people have because of its impact on so many of the other systems of the body, which control energy levels, hormone production, and heart rate and blood pressure. What this means, in layman’s terms, is that whenever anything happens to go wrong with it, thyroid treatment needs to begin right away. For this reason, it is important that everyone knows about the following eight signs of thyroid problems to look out for:

Changes in Blood Pressure

Two common conditions of this gland are hyperthyroidism and hypothyroidism. If the thyroid is producing too much thyroid hormone, doctors give the diagnosis of hyperthyroidism. If someone produces too little, then that means they have hypothyroidism. The first condition causes the heart to work much harder than it normally would. This can be seen in a person’s higher than normal blood pressure readings and heart rate. The second condition causes the heart to work much slower than it is supposed to, so they often develop low blood pressure readings of 110/65 or less.

Changes in Body Temperature

The influence that this gland has on the metabolic system can be seen in the temperature changes that occur when it isn’t working as it should. Usually, most people have a body temperature of about 98.6 degrees Fahrenheit. Hyperthyroidism causes it to be about one degree higher than this. And hypothyroidism is seen by a one degree drop.

Weight Gain or Weight Loss

At first, a person who develops hyperthyroidism might enjoy the sudden weight loss that they experience because the pounds seem to come off effortlessly. After a while, this symptom isn’t as appealing though because of the sunken appearance that they quickly develop. Whenever the thyroid works too slowly, the opposite effect occurs. So, no matter how hard a person tries, weight loss is next to impossible to achieve.

Hair Changes

In both of these conditions, the hair on a person’s head will become coarse and dry. They might also have some of their eyelashes fall out, and the outer portions of the eyebrows will start to disappear.

Changes in Sex Drive

It is common for people with hyperthyroidism to develop a sex drive that is much higher than normal. For some, it can be quite burdensome because of the strain that it can cause on their relationship. Hypothyroidism reduces a man or woman’s sex drive significantly though.

Anxiety and Depression

Undiagnosed hypothyroidism is one of the main contributors to depression. But those who have hyperthyroidism seem to experience anxiety more often. Sometimes, other mental health changes can occur when the gland works too fast, such as a condition called a “thyroid storm,” which is caused by an excessively high amount of T-3, TSH, and T-4 hormones being released all at once. It is very serious because it can lead to hallucinations, racing thoughts, and a heart rate that is so high that some people have to be hospitalized for it.

thyroid

Weak Bones and Teeth

The hormones that this organ produces have a major impact on the way that the body uses calcium. So whenever they are out of balance, a person commonly has brittle bones that break easily and fragile teeth full of cavities.

Eye Changes

It is mainly when this gland is working too fast that eye changes become obvious. That is because a condition of this gland called “Grave’s disease” can develop, which causes the eyes to bulge out and the eyelids to recede. A person’s vision will also be affected.

As you can see, problems with this gland can have a serious impact on the body. So it is crucial that anyone who is experiencing any of these symptoms seeks medical attention from their doctor right away to ensure that their condition doesn’t worsen. Once they have an official diagnosis, thyroid treatment can begin. Some of the natural remedies that are commonly used for hyperthyroidism and hypothyroidism are bladderwrack, kelp, iodine extract, ashwaganda, lemon balm, and bugleweed. Each of them have their own benefits and side effects though. And they don’t all work well with prescription medications. So it is important to discuss the use of them with a physician beforehand.

https://www.youtube.com/watch?time_continue=1&v=yG-G9_LOkLA

footer-logo.svg

Every day is a day to shine. Shine on!

  • Copyright Power of Positivity 2025

Quote Remedy — Positive Energy+ — Faith Remedy

Like-img.png
Twt-img.png
Skip to content