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10 Foods That Lower Cholesterol

September 3, 2018 by Power of Positivity

You may have heard that eating certain foods is bad for your health since they raise the fat content in your body and increase your chances of getting a heart attack, for example, fast foods. The same also holds for meals that are good for you, for example, eating foods that lower cholesterol helps you to maintain low density lipo-protein (LDL) levels and reduce weight.

Below are examples of top 10 foods that lower cholesterol fast.

1. Soya Foods

Eating as little as 15 g of soya meals per day can help you reduce cholesterol levels by as much as 6%. Examples include soy beans, soy milk, and tofu. Other health benefits of soya foods include being a source of Omega-3, fiber, and proteins.

2. Oats

Foods that lower cholesterol are not limited to main meals alone, they can also include breakfast. Oats are a healthy way to start your day. One bowl of oats gives you 2 grams of fiber and lowers your LDL levels. To spice up the combination, you can add some fruits to the oatmeal and increase the fiber levels by at least 1 gram.

3. Foods Fortified with Plant Sterols and Stanols

Plant sterols or stanols are generally found in vegetable oils, whole grains, seeds, fruits, nuts, and vegetables. There are also prescription drugs for plant sterols and stanols since some people cannot get sufficient nutrients from natural sources. Normally, consuming 1.5 to 2.5 g of plant sterols or stanols lowers cholesterol by between 7 and 10%.

4. Beans and Peas

Beans and peas are rich in fiber and take longer to be digested. As a result, you end up feeling full for extended periods. This effect makes beans the perfect meal for people trying to lose weight because it prevents them from eating all the time. A plate of cooked beans and peas reduce the LDL levels by up to 5%.

5. Fruits and Vegetables

Foods that lower cholesterol also include fruits and vegetables. Any fruit or vegetable that you eat has a small saturated fat content, which helps keep your LDL levels at the prescribed minimum. Additionally, fruits and vegetables contain fiber that stops the digestive tract from absorbing cholesterol.

6. Apples, Citrus Fruits, Strawberries, and Grapes

When talking about foods that lower cholesterol, there’s a special group of fruits that include apples, citrus fruits, grapes, and strawberries. These fruits contain pectin, which is a special type of water soluble fiber that holds together cholesterol in the stomach and prevents it from getting into the blood stream and clogging the arteries.

7. Nuts

Eating almonds, peanuts, and walnuts contain high levels of unsaturated fat, fiber, vitamin E, potassium, magnesium, vegetable protein, and natural sterols, which help keep your heart healthy. In addition, taking 2 ounces of nuts reduces LDL levels by 5%.

8. Eggplant and Okra

Eggplant and Okra contain large amounts of soluble fiber which prevents the body from absorbing LDL. Research has shown that regular intake of eggplants can help reduce bad cholesterol levels by as much as 30%. Eggplant and Okra is also used by people with diabetes to lower their blood sugar levels.

9. Fatty Fish

There are two ways that fish lowers LDL levels: first, it gets rid of the LDL-boosting saturated fats, and produces omega-3 fats which is a source of healthy cholesterol. Omega-3 also reduces triglycerides in the blood and improves the heart’s health.

10. Avocado

Avocado is a good source of mono-saturated fats which helps to increase High-density Lipoprotein (HDL) levels. HDL is a form of cholesterol that transports bad cholesterol away from the arteries and towards the liver, where it undergoes chemical decomposition and is released from the body.

Conclusion

A low cholesterol diet needs you to be flexible, you don’t have to eat all the above foods at once or stick to one meal for the rest of your life. Try to mix the different foods and work with them on a daily basis.

The preferred low cholesterol diet contains high levels of fruits and vegetables and the occasional fish. In addition, remember to stick with the diet if you want it to be effective.

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

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Workout Motivation : Here Are 7 Simple Ways To Motivate Yourself For Workout Daily

September 3, 2018 by Power of Positivity

If you want to lead a healthy and happy life, exercise is a necessary part of your daily routine. Exercise will bring numerous benefits, most notably an expanded lifespan, better energy levels, stronger physical health, improved mental health, and a reduced risk of heart disease or diabetes. Exercise can also lead to weight loss, better skin health, and a higher self-image, which helps to build self-esteem.

While there are plenty of reasons to exercise, not all of us have the energy or the motivation to do so. Sometimes poor mental health can zap a person’s motivation to perform everyday tasks like exercise. Finding motivation can be hard, especially if it is for something that you don’t want to do. It’s even harder if you lead a busy lifestyle and don’t have much time to fit a robust fitness routine into your schedule. However, a workout routine doesn’t need to take up most of your day; a good 20 to 60 minutes should do the trick. Really, all it takes to perform a decent workout is to break down those mental barriers of yours.

How to Boost Workout Motivation

1. Do Some Research into Exercise

To find workout motivation, you should start by learning about what you are getting into. There are thousands of fitness routines out there that will shape your body in a specific way. The best way to workout is to find an activity that you genuinely enjoy, but at the same time, you must find a workout that will deliver the results you want to achieve. The more you know about what kind of workout you want to do, the easier it will be to take on.

2. Prepare By Finding the Right Things

Once you’ve figured out what kind of workout you will be performing, the next step is preparation. Purchase any clothing or supplies needed for the workout. For example, buy a jump rope and weights if you plan on incorporating jump rope and weightlifting into the routine. Preparation will help to boost workout motivation.

3. Plan Out the Exercises

Visualization can also help in preparation. Plan out a variety of exercises to get your mind interested. Try to aim the workout so that it brings out your endorphins. These feel-good hormones will sustain your workout motivation throughout the session. As mentioned before, incorporate exercises that you genuinely enjoy. For example, if you like dancing, try to find a fun dance workout.

4. Make Sure You Are Eating Right

It’s difficult to keep up workout motivation if you aren’t sustaining your body with fuel. Don’t make the mistake of skipping meals before a workout. Also, don’t make the mistake of loading up on high-sugar carbs before a workout, or you’ll be left feeling too fatigued. Be sure to eat plenty of protein, fruits, and vegetables before a workout.

5. Make Sure You Are Hydrated

Food isn’t the only fuel needed before a workout. Water will be needed to keep you going, especially when your body starts to sweat and run out of its own hydration. Health experts recommend that you drink before, during, and after a workout session.

6. Use Workout Motivation Quotes

Some good workout motivation quotes could make the difference between giving up or powering through. Here are some popular motivational quotes to go by:

“Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it.” – Michael Jordan
“A little progress each day adds up to big results.” – Satya Nani
“It’s hard to beat a person who never gives up.” – Babe Ruth
“Either you run the day or the day runs you.” – Jim Rohn

7. Make Yourself Accountable

Find ways to really commit yourself to the workout cause. Maybe join a gym, a class, or a workout group. Find someone who has the same fitness goals and partner up with that person. Start a competition with friends. Track the results of your workout to see the progress you have made. All of these activities ensure some form of accountability.

Final Thoughts on Finding Your Inner Workout Motivation

Bottom line: figure out what motivates you the most. Why are you working out in the first place? Keep your goal in mind and never deviate from that goal.

Researchers Explain The Best Ways To Lose Weight (And Keep It Off)

September 3, 2018 by Power of Positivity

If you are looking for the best ways to lose weight fast and get into shape, the internet is probably one of the most diverse places that you can look for information about something like this. A simple search normally yields thousands of results that claim to have the best ways to lose weight. There are no shortage of foods, drinks, medications, exercise routines, gear, and clothing that all claim to be the next best thing that will help you achieve the body that you want, but the reality of these products is far from what they actually are.

A lot of times people don’t realize that the few things that can actually help you lose weight fast are some of the simplest and most common practices that people have been talking about for ages.

When trying to find a good approach to help you keep the pounds off, there is nothing better than looking for scientific backing for the claims that companies make. Very few weight loss programs and techniques actually have science to back up the claims they make.

To find the best ways to lose weight, looking at these intricacies is one of the only ways to ensure that you take the best approach towards this goal.

Here are some of the best ways to lose weight:

Getting The Right Amount Of Nutrition

Getting the right nutrition makes up a huge part of a weight loss plan and is something that should be paid close attention to. A lot of people don’t realize that nutrition can play an even bigger role than exercise when it comes to losing weight. The kind of food that you eat has a direct impact on your overall bodily constitution and can affect the overall strength of your body as well.

One of the key things is to eat a healthy and balanced diet. Nutritionists generally recommend eating a healthy balance of carbohydrates, proteins, fats, and fiber. In addition, getting the adequate dose of vitamins and minerals through fruits and veggies is also considered one of the best ways to lose weight. Eliminating junk food and excess sugar from one’s diet is also something that can have a big impact on the overall functioning of one’s metabolism, thereby contributing to a healthier and fitter body.

Indulging In Regular Exercise

A lot of the reasons why people tend to be unfit is because of a lack of exercise. We are taught as kids the importance of daily exercise, but not all of us incorporate this into our daily lives. Moreover, finding the time to squeeze in exercise in our routines can sometimes be challenging, but it is nevertheless something that one must make time for.

Finding a good exercise routine that you enjoy is a great way to ensure that you get your daily dose of exercise. Different people tend to prefer different routines, and sometimes, doing things that are fun is the best way to lose weight. If you are someone who prefers a more relaxed workout session, something like yoga or Pilates is generally a great way to exercise. If you want something that is more upbeat and fun, there are several dance workout options that can be incredibly beneficial.

For those who like being in a motivating environment, the gym is the best place to hit for a good and intensive workout. For those who like the outdoors, a simple run can be incredibly beneficial and refreshing. There are several workouts that one can incorporate, and all it takes is finding the one that you enjoy, and won’t skip out on.

Switching To A Healthier Lifestyle

One of the most significant factors that impact our overall fitness is the kind of lifestyle that we lead. With technology playing such a significant role in our lives, a lot of us spend hours indoors, working on our computers. For anyone who wants to lose weight quickly, making improvements to your lifestyle is one of the best places to start.

Lifestyle improvements are the best way to lose weight since it enables you to make several healthy changes that can help you achieve a fitter you. Switching to healthy snacks and watching your portions are great steps to implement if you want to lose weight quick and get into shape. Adding more vegetables and fruits in your diet over junk is one of the best things to try out.

Sleep is also an important aspect if you want to lose weight fast since it enables your body to properly carry out its metabolizing processes that improve your overall functioning. Remaining hydrated throughout the day is also something that contributes to better weight loss.

Final Thoughts

There are many approaches to losing weight, and these three components form the basis of most weight loss techniques that people try to implement. No matter how you approach weight loss, it is important to stay healthy and only go for things that you know are beneficial for your body.

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

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15 Foods With The Most Potassium

September 3, 2018 by Power of Positivity

Potassium is a very important mineral for the human body and is essential for cellular and electrical functions. Along with sodium and chloride, it is a vital electrolyte, which means it carries an electric charge. This might explain why potassium is critical for brain health as well as for nervous system functions.

Other functions of this important electrolyte are as follows:

Build proteins
Break down and use carbohydrates
Build muscle
Maintain normal body development
Control the electrical activity of the heart
Control the acid-base balance

Electrolyte balance is important for proper functioning of the body; however, in today’s world, most people eat far too much sodium and not enough potassium, which can lead to high blood pressure, heart disease, and other ailments. With that said, we want to go over foods with the highest levels of potassium to ensure your health and well-being. We are positive that you can use this information to better your lifestyle or even start your health journey.

Here are 15 foods that are high in potassium:

Note: The following foods are ranked by milligrams of potassium per standard amount, courtesy of health.gov.

1. Sweet potato

One baked sweet potato, or 146g, contains a whopping 694mg of potassium. Since the recommendation is 4,700mg per day for the standard adult, sweet potatoes are an excellent choice as they are high in nutrients.

2. Tomato paste

1/4 cup of tomato paste contains 664mg of potassium and only 54 calories. If you have leftover canned tomato paste that you don’t know what to do with, try using it in chili, stew, or on a homemade pizza.

3. Beet greens

Beet greens are the leaves that top beets, and they taste similar to kale. You could boil it and have it alongside meats, or saute it with olive oil, salt, and garlic to have with an Italian meal. 1/2 cup of cooked beet greens has 655mg of potassium.

4. Potato

One baked potato with the flesh on weighing 156g contains 610mg of potassium. As you can see, if you don’t have any sweet potatoes handy, a regular potato will do just fine.

5. White beans

1/2 cup of canned white beans has 595mg of potassium.

6. Yogurt

An 8oz container of plain, non-fat yogurt has 579mg of potassium, while an 8 oz container of plain, low-fat yogurt comes in at 531mg.

7. Tomato puree

This is made by cooking and straining tomatoes and is different from tomato sauce because it has a thicker consistency and richer flavor. 1/2 cup contains 549mg of potassium.

8. Clams

A 3oz can contains 534mg of potassium.

9. Prune juice

3/4 cup has 530mg. Make sure to look for juices without added sugar or other unhealthy ingredients, or just make your own juice at home!

10. Carrot juice

3/4 cup has 517mg of potassium.

11. Blackstrap molasses

1 tbsp = 498mg of potassium. You’re probably thinking: “what am I supposed to do with plain molasses?” Never fear, friends; we would never ask you to eat molasses by itself! Try using it in a sauce for glazed ham, or incorporate it into your favorite pancake recipe for added sweetness. While it does have a fair amount of sugar, molasses also has important vitamins and minerals such as iron, calcium, magnesium, vitamin B6, and selenium.

12. Halibut

3oz of cooked halibut contains 490 mg of potassium.

13. Soybeans

1/2 cup of green, cooked soybeans contains 485mg. Healthy vegetarian soybean recipes include soybean and cabbage casserole, barbecued soybeans, and spaghetti and beanballs using soybeans instead of meat.

14. Tuna

3oz of cooked yellowfin tuna has 484mg, just shy of the mighty soybeans’ potassium value.

15. Lima beans

Finally, 1/2 cup of cooked lima beans has the same amount of potassium as a serving of tuna. Also known as butter beans, you can use lima beans in a plethora of recipes such as in stews, soups, and even in vegetarian burger recipes.

Final thoughts

You now have plenty of foods that are high in potassium to choose from in order to reach your health goals and keep your heart and nervous system working properly. It is such an important mineral for the human body, but it often gets overlooked due to the prevalence of packaged foods in the marketplace today. As long as you eat a primarily whole foods diet, you should have no problem getting enough of it in your daily food intake. Along with positive thinking, diet and exercise will keep you happy, healthy, and full of life.

https://youtu.be/yG-G9_LOkLA

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3 Photos That Show How People Are Getting Abs in Two Weeks

September 3, 2018 by Power of Positivity

As you might know from your own fitness journey, it takes a lot of work to get abs (for most people). Just doing a few crunches or doing exercise a couple days a week won’t cut it if you want a sculpted tummy. One 25-year-old mom took things to the next level to get abs in just two weeks! Read more about Iulia Danilova’s tips and tricks below. She posted before and after photos two weeks apart so you can follow her health journey.

3 Photos That Show How People Are Getting Abs in Two Weeks

As you can see from her before picture, she started out with a pretty high level of fitness already, but her transformation shows that we can always improve and keep striving for more. She simply cut down on carbs and did cardio to lose a little extra belly fat.

A post shared by Iulia Danilova (@fit.with.iulia) on Mar 7, 2018 at 4:59pm PST

Danilova’s normal workout routine before her “cut” included lifting weights for 45 minutes to an hour up to six mornings a week, making sure to rotate between body parts throughout the week. She didn’t do cardio but tracked her macros closely, eating things such as rice, pasta and potatoes, plenty of protein from red meat, eggs, and chicken, and ample fats from healthy sources like avocado and olive oil. To gain muscle definition in her abs and increase her health, she made sure to eat around 15% more calories than her body needed.

A post shared by Iulia Danilova (@fit.with.iulia) on Aug 6, 2018 at 6:04pm PDT

During the two weeks between photos, she added four cardio sessions to her weekly routine to get sculpted abs. She’d either hike or spend 40 minutes on cardio machines at the gym such as the Stairmaster, bike, or treadmill.

A post shared by Iulia Danilova (@fit.with.iulia) on Aug 22, 2018 at 9:41am PDT

However, don’t think that just because she lost belly fat, she had to starve herself to do so. She openly admits that crash diets don’t work; they only leave you feeling lethargic and lead to binges later on. She simply ate about 10% less than her body needed, increasing her protein intake while cutting back on carbs that can lead to water retention and bloating. She ate all the same foods as she did before, just less or more of them.

Danilova works out for nothing more than her health; however, she wants to continue her cut for a few more months. “I’m documenting my journey to show that anything is possible,” she says of her fitness journey.

Final thoughts

Remember that if you want to reach your weight loss or health goals, it will not happen overnight. In order to get abs, it takes months of consistent exercise, because it all comes down to fat loss. The more you stick to a healthy lifestyle, the more fat you will lose, and your abs will begin to show. Also, keep in mind that positive thinking will help you reach your goals much faster, and plus, a positive mindset never hurt anyone!

https://youtu.be/yG-G9_LOkLA

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When A Woman Needed A Mental Health Day Off of Work, Her Boss’ Response Shocked Everyone

September 3, 2018 by Power of Positivity

In today’s fast-paced environment, mental health can easily take a backseat to all the other demands society places on us. Work is easily the number one stressor people have, and that stress can quickly turn into a mental health crisis. It takes so much mental and physical energy to work, and when you pile mental illness on top of that, employees can start feeling helpless and burnt out.

While wonderful bosses exist, the majority of companies work their employees to death just so they can increase their bottom line. However, when one woman needed a few days off work to focus on her mental health, she was reminded just how great her company and bosses are.

Madalyn Parker, a web developer who works for live chat software engineering company Olark, wrote a powerful essay in 2015 about her ongoing battle with mental health problems and how they impact her career. She believes every company should be supportive of employees with mental health issues and is open about her own personal struggles. In the corporate world, the emphasis is often on productivity rather than the health and well-being of employees, and while both are important, the former cannot exist without the latter.

After sharing the email thread with her boss, Olark CEO Ben Congleton, the exchange quickly went viral and Congleton became a hero in the corporate culture. Over 9.5 thousand retweets and 32 thousand likes later, Parker showed the world that compassion is essential to getting the job done. See what Congleton said in the emails below, and let us know how your boss would react in this situation!

Here’s why all companies should offer employees mental health days:

This is Madalyn Parker, a web developer from Michigan who works for Olark

When she needed a few days off work, she emailed her team immediately

Her boss’ response was the highlight of the story, though

Madalyn quickly shared the email on Twitter to let the world know how awesome her boss is

People started sharing their experiences with asking their bosses for a mental health day

Madalyn’s tweet started a positive discussion about what type of leave mental health should fall under

The last tweet really sums up this whole article. Without looking after your mental health, your ability to perform at work or anything else in life will plummet. Perhaps this email exchange will spark a much bigger discussion about how workplaces can provide better accommodations to employees dealing with stress, burnout, and mental health issues. As most of us know, positive thinking alone cannot eliminate mental illness, so compassion is critical to providing support.

Maybe more companies will start seeing the importance of having healthy, happy employees instead of only caring about profits. Without people, there would be no profit, so hopefully the work culture will start changing so that the health of employees and health of the business will be one in the same.

Do you think employees should get mental health days off work? Let us know in the comments!

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

10 Awesome Inspiring Quotes About Life To Get You Through Anything

September 2, 2018 by Power of Positivity

Pain and suffering are unfortunate, but necessary, aspects of living a wholesome life. Pain teaches lessons and suffering teaches gratitude. Although lessons and gratitude are invaluable gifts, many people become lost during their journey through such vexing emotions. Inspiring quotes can help to bring people out of their pain and ease their suffering.

Inspiring quotes about life help people to see through the fog of own misery. Additionally, inspiring quotes from beloved public figures and the treasured stories they share can evoke a sense of comfort. If you find yourself in a period of misery and pain, you will find 10 awesome inspiring quotes below that can get you through your darkest of times.

10 Inspiring Quotes

1. “There is no greater gift you can give or receive than to honor your calling. It’s why you were born. And how you become most truly alive.” – Oprah Winfrey

When your soul feels defeated and your emotions are bruised, the bright light to hold onto is your calling. There is a divine purpose for your birth and following that will breathe new life into your soul.

2. “One of the most important keys to success is having the discipline to do what you know you should do, even when you don’t feel like doing it.” – Unknown

Success is the sum of efforts made every day. Discipline is the drive to do what needs to be done even when you don’t want to. Practicing discipline on a daily basis can become the foundation of all of your future success.

3. “The self is made, not given.” – Barbara Myerhoff

An important thing to remember is that who you are is not determined by others. You create yourself every day of your life. If you want to be kinder, wake up and be kind. If you want to be more successful, wake up and work harder. You are the creator of yourself.

4. “Go where you are celebrated – not tolerated. If they can’t see the real value of you, it’s time for a new start.” – Unknown

It is far too common for people to remain in a situation where they don’t feel appreciated. This stubbornness can lead to feelings of stress and anxiety. Don’t remain in a situation and around people who don’t appreciate you. Instead, dedicate your time to those who appreciate your presence. Don’t be afraid to start over with a new group of friends.

5. “In order to succeed, your desire for success should be greater than your fear of failure.” – Bill Cosby

This quote taps into the fear of failure that we all possess. Our fear of failing at something constantly has the power to stop us from even trying. The way to overcome your fear of failure is to latch yourself onto an even stronger force – your desire to succeed.

6. “Lean forward into your life. Begin each day as if it were on purpose.” – Mary Anne Radmacher

Life isn’t meant to be simply survived. It is meant to be lived. You are meant to thrive. Instead of waking up every morning and doing the bare minimum of tasks to get through your day, lean into your day. Each day you wake up is a gift. Treat it as such and live it as if you were meant to have it.

7. “The best revenge is massive success.” – Frank Sinatra

There are people who will try to ruin your day. They will try to hold you back. Or try to tell you that you can’t do it. They will hurt you and try to make you feel worthless. Rise above their cruelty and focus on your own success. Proving all of them wrong and succeeding despite their best efforts will be the best revenge you can have.

8. “People who use time wisely spend it on activities that advance their overall purpose in life.” – John C. Maxwell

If you wish to be successful, you must learn to wisely manage a proper amount of time to dedicate to that success. Your success and your purpose in life should be one and the same. When you begin to dedicate yourself to your purpose, you will find that you have more success.

9. “I am thankful for all of those who said NO to me. It’s because of them I’m doing it myself.” – Albert Einstein

When you rely on others to achieve your goals, you are giving them power over you and your goals. This also means you have to share in the accolades and sense of accomplishment. It is better to do things for yourself so that the success of your goals lies only in your hands.

10. “There is no greater agony than bearing an untold story inside you.” – Maya Angelou

Maya Angelou is famous for her inspiring quotes and her inspiring quotes about life. Here, Maya is reminding everyone that the painful and dark parts of your life can be turned into beautiful stories. These stories can help guide others when they’re experiencing a dark time of their own. The more you share your story, the less it will hurt you.

Inspiration and motivation can come from the most unlikely of places and the most astounding of people. If you found comfort and solace from these inspiring quotes about life, don’t hesitate to share them with your loved ones who are also experiencing a dark period in their life.

10 Wonderful Benefits Of Breastfeeding For Both Mom And Baby

September 2, 2018 by Power of Positivity

Breastfeeding is an essential stage for the baby’s growth as it offers optimal nutrition for them. While most women know that it is crucial for the baby to be breastfed, some stop early for various reasons like going back to work.
However, it is vital that these mothers know that breastfeeding is not only essential for the baby, but it is also essential to them.

Here are ten wonderful breastfeeding benefits for both baby and mom:

1. Breast Milk Offers Ideal Nutrition for Babies

Most doctors recommend that mothers breastfeed exclusively for at least half a year. Progressive breastfeeding is recommended for at least twelve months while various foods are introduced into the diet of the baby. During the initial days immediately after birth, the breasts produce colostrum, a thick and yellowish fluid. The fluid has beneficial compounds, low sugar, and a lot of proteins. Colostrum is the perfect initial milk and assists in the development of the immature digestive tract of the newborn.

2. Breastfeeding has the Capability of Disease Risk Reduction

There are numerous benefits of breastfeeding. It may reduce the baby’s risk of contracting diseases and illnesses such as childhood leukemia, diabetes, inflammatory bowel disease, celiac disease, allergic diseases, sudden infant death syndrome, intestinal tissue damage, gut infections, colds and infections, respiratory tract infections, and middle ear infections. Statistically, breastfeeding is connected to a 64% decrease in gut infections.

3. Breastfeeding may Increase the Smartness of Children

Formula-fed and breastfed babies show a big difference in their brain development. This difference is as a result of eye contact, touch, and physical intimacy related to breastfeeding. According to research, breastfed babies have less likelihood of developing issues with learning and behaviour as they grow older, and they also have higher intelligence. The most pronounced effects are evident in preterm babies who experience a higher risk of developmental issues. Due to breastfeeding, their brain development is affected positively in the long term and is one of the essential breastfeeding benefits.

4. Breastfeeding has Significant Antibodies

Breast milk, especially colostrum, consists of antibodies which help your baby fight off bacteria and viruses. Colostrum has a lot of immunoglobulin A (IgA), together with numerous other antibodies. When the mother faces exposure to bacteria and viruses, she begins the production of antibodies. Then there is secretion of these antibodies into the breast milk, which is then passed to the baby during breastfeeding. IgA creates a protective layer in the digestive system, throat, and nose of the baby.

5. Promotion of Healthy Weight

Breastfeeding promotes weight gain which is healthy and curbs childhood obesity. According to research, rates of obesity are 15-30% lower in breastfed babies than in formula-fed babies. The reason for this is the establishment of various gut bacteria. Breastfed babies have higher amounts of gut bacteria which affect the storage of fat. Moreover, breastfed babies have more leptin in their systems when compared to formula-fed babies. As one of the breastfeeding benefits, leptin hormone is essential in regulating fat storage and appetite.

Meet a bus driver who rescued a baby boy toddling down a busy roadway.

6. Contraction of the Uterus

Your uterus grows enormously during the period of pregnancy. After delivery, the uterus goes through the involution process that assists its return to the original size. Oxytocin hormone is high throughout pregnancy and assists in the driving of this process. The body produces high levels of oxytocin during labour to assist in the delivery of the baby and decrease bleeding. The hormone is also high during breastfeeding, and it promotes contraction of the uterus and bleeding reduction, assisting the uterus in returning to the original size.

7. Reduction in the Risk of Getting Diseases

One of the numerous breastfeeding benefits is protection of the mother in the long-term against numerous diseases including cancer. Breastfeeding also protects the mother against metabolic syndrome which is a condition that heightens the risk of heart diseases and other health issues.

8. Loss of Weight

While certain women add weight during breastfeeding, others appear to lose it effortlessly. Breastfeeding heightens the energy demands of the mother by 500 calories per day. Moreover, the hormonal balance varies from normal. As a result, lactating women have a high appetite and may store fat to assist in the production of milk. In the initial three months after delivery, mothers may gain weight or lose less. But after three months of lactating, they will face a rise in burning of fat, more than women who are not breastfeeding.

9. Low Depression Risk

15% of mothers suffer from postpartum depression immediately after birth. The risk of suffering from this depression is lower in mothers who breastfeed than mothers who don’t breastfeed or wean early. It is one of the top breastfeeding benefits.

10. Prevention of Menstruation

Progressive breastfeeding puts a pause on menstruation and ovulation. Some women use this as a form of birth control for the initial few months after delivery. However, this birth control method may not be fully effective.

Conclusion

If you are a mother, you now know that there is more to breastfeeding benefits than meets the eye.

10 Relationship Goals Every Long Distance Couple Should Have

September 2, 2018 by Chris Butler

Long-distance relationships have come a long way since the first handwritten letter. We live in an age where texting and instant messaging is the order of the day. With technology, the cost of interacting with a partner you have not seen for eons and who is miles away has become almost negligible.

Further, instead of waiting an entire day for a loved one to get to their computer and reply to emails, modern technology accords us a way to get instantaneous replies. For this reason, more people are increasingly willing to get into long-distance relationships, and Google search trends can attest to this fact. A quick review of Google trends reveals that “How to make long-distance relationships work” was the most asked question in the relationships category.

Technology has been instrumental in giving people more opportunities to share intimate moments with one another despite their geographical separation, allowing long-distance relationships to thrive. However, maintaining a long-distance relationship requires a little more effort, above and beyond that of a conventional relationship. Various complications could arise, such as loneliness and sadness. Therefore, to ensure that such relationships maintain a high degree of excitement, passion, and freshness, we discuss ten relationship goal tips every long-distance couple should seek to fulfill.

Here are 10 relationship goals every long distance couple should have:

Commitment Driven by Hope

Believing that the relationship can work continually renews the impetus that drives a couple to fulfill their relationship goals. Suppose any of the partners begin to lose faith. In that case, it adversely affects how much they are willing to contribute to the relationship and often leads to disharmony. It not only helps to deliberate on the various expectations each partner has, but it is also vital to maintain the faith in love.

Synchronize Your Schedules

While some people avoid the concept of deliberate planning in favor of spontaneity in relationships, a long-distance relationship is not accorded such luxury. Long-distance couples must contend with different time zones, work schedules, and sleep preferences. Thus, one of the partners is expected to be available when the other is not. Subsequently, the different schedules strain the relationship even further. One of the primary relationship goals for any long-distance couple should be to reserve time each day when both partners can engage in video chat or a long phone call.

Be Straightforward

Getting into a long-distance relationship comes with an understandably high suspicion of infidelity. Managing such risks requires a high level of trust between partners. Therefore, it is imperative to consciously avoid suspicious behavior that might set off your partner on a road of mistrust. For example, always be straightforward about new friends instead of your partner finding out through social media or friends.

Be Predictable

You want to be predictable concerning how you behave, communicate, or respond to communication. If you always respond to messages, then continue to do so. If you return calls or messages within at least two hours, then do so or explain why you could not get to the phone. Reassurance is the aim of the game. Set up periodic reviews of your relationship goals to ensure that your significant other has not developed any doubts.

The Value of “Silly” Talk

Small and dull aspects of how each person’s day went might seem pointless but are nevertheless necessary for establishing a predictable daily rhythm in your partner’s eyes. The desire to discuss solely “important” things can diminish the organic intimacy developed by bonding over small victories and failures in each partner’s daily life. Therefore, you ought to laugh at the small things and bond over seemingly “silly” stuff, too, not only on the serious stuff. Being goofy and having fun with each other online is one of the best relationship goals.

Honesty Above all Else

It is important to avoid hiding things from your partner. Secrets tend to go out of control and can cause irreparable harm if they come out in the open. A partner might start to ponder the other possible secrets one has and thus create doubt and mistrust about many other trivial issues.

The Virtual Date Night

Even though having online dates via video call might initially feel new, it is one of the primary ways for a couple to keep in touch and maintain intimacy. Video calls can be used as an opportunity for couples to dress up, cook each other’s favorite dishes, and engage in the intimate talk just like they would on a typical physical date night.

The Physical Visit

The ultimate highlight of any long-distance relationship is planning a physical visit. Being with one another, albeit for short periods, can rejuvenate the intimate connections such couples have. Unlike other couples, long-distance couples should make physical visits count. In such visits, the focus should be on intimacy, renewing their bond, and reflecting on relationship goals and achievements.

Keep In Touch

Real-time messaging is now a thing, and the beautiful thing about it is that it is easily accessible, convenient, and everywhere. Such forms of messaging provide a more natural communication than a long, boring email at the end of the day. Real-time communication engenders a sense of excitement, even of the recipient is far away. It makes the other partner feel like they are part of the action. Instant messaging apps also have myriad features to facilitate interaction without even saying a word. Emojis, stickers, gifs, or live pictures might be the perfect way to express emotion and offer a fun alternative to words.

It’s not all Fun and Games; Think Long Term

One of the most prominent relationship goal tips many couples should utilize is having a clear endgame. Couples should consider the distance as temporary and set a definite timeline for how long it will last. After that time elapses, couples should review and take another step toward cementing the terms of the relationship.

Final Thoughts on How Relationship Goal Setting Assists Long Distance Couples

In conclusion, long-distance relationships do not have to be doomed to fail. A couple can survive physical separation and strengthen their relationship with the relationship goal tips discussed here. Setting relationship goals early and having faith that the other person still loves you is vital.

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