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10 Habits That Will Change Your Life (In Under 2 Minutes)

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Habits needn’t drain our lives or our spirits; they should do just the opposite! Many people associate habits with a boring routine or mundane ritual, but healthy habits have the power to totally change your life. Just as bad habits can harm you and set you back on your path, good habits can change your life and spring you forward toward your goals.

Today, we will go over some habits that will make your life more positive and provide some direction in your day.

Here are 10 habits that will change your life (in under 2 minutes):

“Good habits formed at youth make all the difference.” – Aristotle

  1. Define your goals for the day.

It really only takes a couple minutes to figure out what you need to get done each day. However, many people skip this important step, and therefore, try to get too much done in 24 hours. In turn, they feel frazzled, unfocused, and anxious. To alleviate those feelings, simply set realistic goals for the day so that you know where to focus your energy. This is perhaps one of the best pieces of lifestyle advice we could give you, because focused energy has the power to totally change your life.

  1. Start your day earlier.

Each morning, try to wake up five minutes earlier. Not only will you have more time in your day, but you’ll have less stress since you won’t have to rush around as much to make it out the door in the morning. Habits take willpower to implement, but if you stick with them, you’ll see your life dramatically change.

  1. Drink more water.

Did you know that most Americans live in a chronic state of dehydration? This sets us up for a myriad of health problems, plus it zaps our energy and leaves us in a cranky mood. Bad habits such as being dehydrated will only lead to more problems down the road. Water eliminates toxins, eases digestion, boosts metabolism, increases energy, promotes skin health, and so forth. Try to drink at least eight glasses a day for optimal health and energy levels.

  1. Don’t multitask.

Multitasking doesn’t really exist; what you’re really doing is just rapidly switching between tasks and confusing your brain. Good habits include taking your time with each task so that you can perform it to the best of your ability. MIT neuroscientist Earl Miller says this about multitasking:

“The brain is very good at deluding itself. Switching from task to task, you think you’re actually paying attention to everything around you at the same time. But you’re really not,” Miller said, “You’re not paying attention to one or two things simultaneously, but switching between them very rapidly.”

If you take anything from this piece of lifestyle advice, just remember that we are wired to do one thing at a time, not multiple things.

  1. Practice deep breathing.

Another one of the habits that will change your life is to just breathe slowly. So many of us breathe shallowly and quickly, which leads to feelings of anxiety and restlessness. Our breathing often matches our lives: hurried and disorganized. To combat anxiety, pay attention to your breathing. Practice abdominal breathing, which involves breathing in until your lungs and belly are full, and releasing the air slowly. Studies have shown that this method of breathing can lower stress and blood pressure effectively.

  1. Put down technology for a bit.

Don’t start your day by checking emails and text messages; this will just raise your blood pressure and heartrate and start your day on an anxious note. Instead, try meditating or reading a book quietly before you get ready for work or school. You’ll feel much more relaxed, and this will help you formulate good habits upon waking up each morning.

  1. Stick to a routine each day.

Before you step out the door each morning, figure out what your day will look like. This doesn’t mean you can’t make spontaneous plans with a friend or change up your routine every so often; it just allows you to make a blueprint of your day. Having a consistent routine will allow you to practice positive habits that have the potential to change your life.

  1. Get up and stretch.

Throughout your day, take some time to stop what you’re doing and stretch. This will help keep your muscles and joints limber, boost energy levels, and promote good circulation. No one wants to sit at an office desk for 8+ hours without getting up at all, so try to take breaks at least once per hour.

  1. Block off some time to simply rest.

Our society is so focused on productivity and movement that we rarely prioritize just lying down and daydreaming for a bit. For at least five minutes a day, turn off your phone, forget about chores, and lie down in your room for a quick relaxation session. You can use this time to rest your mind and body and recharge for the rest of your day.

  1. Walk outside barefoot.

    walking-barefoot

Many studies have shown the amazing benefits of walking on the earth barefoot, so take some time each day to strip off your shoes and connect with nature. Some benefits of “earthing” include increased antioxidants, improved sleep quality, and a decrease in pain and inflammation.

Final thoughts

Good habits have the power to change your life for the better. Although it won’t happen overnight, being consistent in the above habits will greatly reward you.

https://youtu.be/BrQHK272XcE

(C)Power of Positivity, LLC. All rights reserved
Sources:
https://fitness.mercola.com/sites/fitness/archive/2013/06/14/barefoot-running-bad-or-beneficial.aspx
https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response
https://www.livestrong.com/slideshow/1012823-10-2minute-habits-change-life/?crlt.pid=camp.QT36ql7WbiIA#slide=7
http://www.huffingtonpost.com/andrew-merle/top-20-habits-for-happine_b_9835174.html
http://www.lifehack.org/articles/communication/9-daily-habits-that-will-change-your-life.html 

3 Evening Habits That Calm Anxiety And Help You Sleep

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Anxiety seems to be a growing epidemic. According to the World Health Organization, it is the most common mental disorder worldwide. One in 13 people globally suffers from an anxiety disorder. In the U.S., about 40 million adults have an anxiety disorder. If you have anxiety, it might seem debilitating at times, but you can use certain techniques to help calm you so that it doesn’t interfere with your daily life as much. Some people who deal with anxiety suffer from insomnia as well, because if you have racing thoughts at night, sleep can be hard to come by. Today, we want to go over some specific ways you can ease your mind and beat insomnia and anxiety once and for all.

Here are 3 evening habits that can help your anxiety and insomnia:

  1. Write down your thoughts in a journal.

When you have racing thoughts that keep you up at night, try out this insomnia remedy. All you need is a pen and a journal to help you organize your thoughts. According to the University of Rochester Medical Center, journaling can help you prioritize your fears and concerns. It also helps you track your symptoms day-to-day so that you can recognize any patterns. Additionally, journaling gives you a way to initiate positive self-talk.

You might struggle at first to put down your thoughts on paper because it makes them seem more “real,” but just try your best to be honest with yourself. It might help you to consult with a therapist or counselor as well if you need someone to talk to about your anxiety and/or insomnia.

prevent anxiety

  1. Have a regular meditation practice.

We have said this many times before, but one of the best ways to beat insomnia and anxiety is to completely stop what you’re doing and focus solely on your breathing – aka meditation. In one study, researchers instructed those with Generalized Anxiety Disorder (GAD) to do mindfulness meditation for eight weeks. At the end of the program, many patients saw a significant decrease in anxiety symptoms. You can read countless studies and information about meditation and anxiety online, and some studies have even shown meditation to be more effective than medication at treating anxiety.

To start a meditation practice, simply quiet your space so that you don’t have any distractions. Turn off your cell phone, power down your laptop, turn off the TV, etc. Then, make sure you have a comfortable spot to either sit or lie down. You can grab a pillow to sit on if it makes you more comfortable and relaxed. Finally, take deep breaths and focus completely on your breathing. Try to remain in the moment and don’t think about anything except relaxation. It might help you to find a guided meditation on YouTube or elsewhere if you have trouble staying focused or have distracting thoughts.

  1. Watch something funny before bed.

In our world today, it’s easy to get caught up in negativity. News programs and even social media can bring down our mood and cause us to worry about all the issues in the world today. To combat feelings of anxiety, turn off anything that depresses or troubles you. Watch something funny instead. Laughter is one of the best medicines in the world, and the best part is, it’s completely natural and free of charge! Use this insomnia remedy if you have trouble quieting your mind at night; you can try searching YouTube for funny videos or scrolling through Netflix to find a show or movie that will make you laugh.

If you have kids or a pet, spend time with them as well, especially if you prefer to stay off technology before bedtime. Relaxing or playing a game with loved ones is a surefire way to beat anxiety and insomnia. Bonding and laughing together can ease your troubles and put things in perspective.

Final thoughts

Anxiety can feel like an all-encompassing monster at times, but it doesn’t have to. Remember that you can always refer to self-soothing techniques such as these to help calm your mind and ease anxiety and insomnia symptoms.

https://youtu.be/lFdcCXmGpy4

(C)Power of Positivity, LLC. All rights reserved
Sources
https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentID=4552&ContentTypeID=1
https://adaa.org/about-adaa/press-room/facts-statistics
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3772979/

7 Early Signs Your Supplements Aren’t Working

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Do you take vitamins and other nutritional supplements to boost your overall health and wellness? A lot of people believe in the effectiveness of supplements. Studies from the Council for Responsible Nutrition (CRN) show that 71 percent of adults in the United States use supplements to complete their body’s daily dietary needs. Some of the most commonly taken multivitamins are vitamin D, vitamin C, vitamin B or B complex, omega-3, and vitamin E. But do supplements work?

The effectiveness of supplements might be psychological in some cases. There are manufacturers that do, in fact, state on the label that their product has no guaranteed therapeutic benefits. So, how do you know if the vitamins you’re taking do work and how can you tell if your supplements are not working? Take a look at some early signs that might indicate the supplements you’re taking are not going to be effective.

Here Are 7 Early Signs Your Supplements Are Not Effective

“Just imagine, how much easier our lives would be if we were born with a ‘user guide or owner’s manual’ which could tell us what to eat and how to live healthy.” ? Erika M. Szabo

1. Your supplements are coated for longer shelf life.

Ever notice how some supplement pills are shiny? This indicates that the capsules or tablets have either been waxed or treated with ingredients like shellac or hydroxypropylmethylcellulose. (Long word, right?) Manufacturers add this to the supplements for a longer shelf life. While this might be good for business, it can affect the quality and benefits you get from the vitamins. Coatings decrease the solubility of the capsule or tablet, hence your body won’t be able to absorb the nutrients it needs. This is one way to check the effectiveness of supplements.

2. You’re paying for low-quality products.

Supplements aren’t manufactured equally. Some stores do offer cheaper bottles of vitamins, which might be enticing to buy. But the truth is that these might not contain any active ingredients that could benefit your health. If you’re not feeling any effects after two or three months of intake then switch to a different brand. Splurging a little bit could pay off when it comes to vitamins, but this doesn’t mean that pricier brands have better quality.

Your best bet is to always buy your supplements from a reputable store or manufacturer. Before purchasing, read up on the vitamins and manufacturer too. If you come across details that the supplements have been tested by companies like Consumer Lab, NSF International, and U.S. Pharmacopeia then you can rely on its quality.

3. You depend on your supplements too much.

A Consumer Lab study on multivitamins learned that 46 percent of popular supplements actually do not live up to their supposed health benefits. This is because most supplements have fillers, boosters, and other synthetic ingredients that change its natural contents. As a result, you could be jeopardizing your health if you’re solely dependent on supplements.

The best way to boost your vitamin intake is still the most natural way – by having fruits and vegetables, or foods rich in vitamins and minerals regularly. There really is no substitute for healthy meals. For that matter, there’s also no substitute for a stress-free lifestyle. If you’re taking supplements but still smoke, drink, or overwork your body then you won’t gain the positive effects of taking vitamins, no matter how high quality it is.

4. You’re taking large capsules or tablets.

Dr. Tod Cooperman of Consumer Lab said in a press release that large-sized capsules or tablets won’t likely work because these are the types of supplements that don’t break down well. Thus, your body will have a hard time digesting and absorbing its nutrient. Additionally, supplements in large capsules or tablets usually mean that the pills are packed with additives and lack natural ingredients. Here’s a way to do a simple test at home if the pills are soluble:

  • Drop one pill in a lukewarm glass of water with 1/4 cup of white vinegar and let it set for 15 minutes.
  • Gently stir the pill in the liquid afterward and let it keep sitting.
  • After 45 minutes, check if the pill has broken down.
  • In two hours, it should be in dissolved powder form.

If doesn’t turn to powder, it’s likely going to stay in pill form inside your digestive tract, which means the supplements aren’t effective.

5. You’re taking one pill for many vitamins and minerals.

If you’re taking a supplement that contains many vitamins and minerals in just one pill, you’re likely not going to gain from it, Dr. Cooperman added. As much as possible, buy vitamins as a single ingredient. For example, pick a bottle of just vitamin B pills because you can be 90 percent certain that this supplement contains exactly what it says. Forget the bottle with vitamin B, plus zinc and minerals all in one tablet. You can bet you’ll be drinking down placebo pills instead.

mental health

6. You’re not storing your supplements properly.

Do supplements work if they are kept in your bathroom’s medicine cabinet? Actually, the humidity in the bathroom could impact and change its composition, hence it will lose its effect. Do supplements work if they’re stored in the refrigerator? Well, some vitamins aren’t supposed to be stored in low temperatures because it will lessen their effectiveness.

Perhaps the best way to store your supplements is in the dining room or breakfast nook since you’re going to take them with food anyway. As much as possible, retain the pills in their original container, which are usually dark colored and opaque. Supplement bottles are made this way so that the capsules and tablets do not get exposed to light.

7. You’re taking expired vitamins.

Expired vitamins don’t end up tasting bad or turn to poison but this doesn’t mean it’s still good to ingest.  Expired supplements have actually lost their potency, so your body doesn’t benefit from them anymore. You need to dispose of expired capsules or tablets.

However, don’t dump these in the toilet, as they could dissolve into the water supply and affect other organisms.  If you have to put in the trash can, mix the expired pills with dirt, used coffee grounds, or cat litter first so that the pills become unpalatable, according to the Food and Drug Administration (FDA).

Final thoughts

Before purchasing any supplement, consider discussing your options first with a doctor or pharmacist. Your doctors could give you proper dosage and form recommendations, while a pharmacist could guide you about what’s really in the bottle’s ingredients. And remember, positive thinking isn’t enough when it comes to the effectiveness of supplements.

References:
http://https://www.crnusa.org/newsroom/supplement-use-among-younger-adult-generations-contributes-boost-overall-usage-2016-more
https://www.consumerlab.com/reviews/multivitamin_review_comparisons/multivitamins/
https://www.fda.gov/drugs/resourcesforyou/consumers/buyingusingmedicinesafely/ensuringsafeuseofmedicine/safedisposalofmedicines/ucm186187.htm#household

When Bad Things Happen: Here Is What You Need To Do

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Sometimes it can feel like the universe is conspiring against us. Everyday events, like sleeping through an alarm to losing the car keys can set a negative tone for the rest of the day. More catastrophic life events, like losing a loved one or going through a divorce, can send us into depression and make us feel like life is pointless. It usually seems like stressful events and chaos happens all at once.

The fact of the matter is that bad things will inevitably happen to us if we live long enough. How we respond when something stressful happens to us is largely dictated by our frame of mind. If we think that we are immune to difficulties or engage in negative thought patterns and self-talk, we are likely to experience more hardship and stress. But when we approach unpleasantness with a more optimistic frame of mind, we will find that we are better able to cope with the curve balls that life throws at us.

Four Tools For Handling The Bad Things In Life

Though is may seem like we are plagued by bad luck, we really aren’t. Life happens — and tough times are a natural part of life. By arming ourselves with these tools, we can better handle adversity when it strikes.

Get Out of the Negativity Cycle

It is fairly easy to cycle into negativity when it seems like the hits just keep on coming. Engaging in self-blame, slipping into depression, or reacting in anger are common reactions to stressful events. But reacting to the unpleasantness that happens to us with negativity will actually make it worse. Not better.

It may seem like an impossible task when coping with bad things happening, but we need to focus on what is going right in life. This will improve not only our frame of mind, but will trickle down and inevitably improve our circumstances. We tend to focus on the negative — which can make the situation seem much worse than it actually is. When we focus on more positive things, we will find more positive outcomes to difficult situations.

gratitude quote

Bad Things Are Going to Happen; Be Prepared with Positivity

Coping with stressful events in a productive and meaningful way actually begins before the event occurs. By paying attention to our day-to-day thought patterns, we can start to coach our thoughts in a particular direction. A study published in the Journal of Behavior Research and Therapy found that when anxiety sufferers visualized positive outcomes to stressful events or worries, their overall anxiety levels decreased. If we tend to lean more negatively, we should try to practice positive self-talk and visualization.

Numerous scientific studies show that the power of positivity not only helps us cope when bad things happen to us, but can actually have benefits beyond getting us through tough times. These benefits include lower rates of depression and lower levels of distress. Additionally, they can lead to improved cardiovascular health and a longer life span. When our physical and mental health are in good shape, we are better able to cope with stressful events.

You Don’t Have to Go it Alone

Having a strong support network is important when we are going through a difficult time. We may not want to burden our friends or family with our struggles. Still, feeling like we are all alone can make even small difficulties feel insurmountable. Furthermore, using a trusted friend as a sounding board for our thoughts can help us find a way through stressful circumstances.

Accept the Situation to Stop Your Suffering

The only way out of a stressful situation is through it. When we resist the idea that bad things will happen, when we engage in constant negative thought patterns or remain in denial, we only prolong our suffering. We must accepting that some things are just not going well. This is not the same as inviting stress into our lives — on the contrary. Acceptance opens the door to begin constructively working through whatever is happening.

When we accept what is rather than resist it, we are better able to align our thoughts and actions to address the problem. Or we may realize there is nothing we can do to “fix” it (like when a loved one passes away). Acceptance hastens healing. Acceptance can allow us to learn from unpleasantness and to take advantage of the opportunities that disruption can provide.

Bad things are going to happen to us, but we can weather just about any storm if we approach stressful events with positivity. How we approach unpleasantness will largely determine how long we are impacted by it. By remaining in a positive frame of mind, we can minimize stress, improve our health, and invite more positivity into our lives.

https://youtu.be/m-qoeOxXwXM

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

To Achieve Happiness Faster Get Rid Of Negative Energy From Your Life

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As you have read the subject title and are still reading, you must see a need to cleanse negative energy from your life to achieve happiness. Or maybe you’ve been told that it’s something you need to do by family, friends, counselors, or co-workers. Sometimes it’s easy to identify the things that could be holding you down. Other times, it’s like finding the proverbial needle in a haystack. By the end of this article, you will have read about different solutions to cleanse negative energy. These will hopefully help you in becoming a happier, peaceful, and more fulfilled you.

Now that I’ve got your attention, you may find this article to be a bit different than many others regarding how to cleanse negative energy out of your life. We get all kinds of advice on how to get rid of people that tend to rain on our parade. But sometimes, there was no parade to begin with. Only a mirage of what looked like a celebration. Did you know that you can be empowered to have a parade whether someone shows up or not? Well, you surely can! And when the rain comes, instead of running away from it, you can dance in it! This article is not about the power others have over you, but it’s about the person in the mirror—you and the power that lies within to determine your happiness.

Here are a few steps to take to cleanse negative energy from your life:

1. The Power of Vibes

I’ll admit, so many factors can determine the way we think and why. I know we’ve all pretty much heard the saying “good vibes only,” or the term bad vibes. Some people base their lives solely on “vibes.” But when it comes to “vibes,” we need to uncover them so that we can see them for what they truly are. Vibes are feelings based on present or past circumstances, attitudes and sometimes, preconceived thoughts of people.

Due to day-to-day changes, feelings are not a good thing to solely base a way of life. Feelings change all the time. Instead of going on the roller-coaster ride your feelings tend to take you on, how about becoming more grounded and purposeful in your thoughts? We give too much power to the idea of vibes when they’re normally just feelings and attitudes. So, let’s talk about the power of the mind.

positive quotes

2. The Power of Positive thinking

How many times have you heard people use the saying “glass half empty” or “glass half full”? This saying shows the contrast between people who think positive and people who think negative.

Even though certain truths cannot be avoided, you should always try to see the best possible outcome. When you focus on that instead of the absolute worst outcome, you in essence control your reactions. In all of the bad, always look to find the good. This will help to cleanse negative energy from your life.

 

There was a study called The Nun Study conducted by researchers from the University of Kentucky. They proved that positive thinking leads to a longer life. They used the journals from nuns who lived in the same convent starting in the 1930s. Sixty years later, the nuns who documented positive things into their journals lived longer than those who did not. You may not feel like everything is going to be Supercalifragilisticexpialidocious, but if you focus on the good, it is proven to increase your chances of longer life.

3. The Power of Reflection

Many times, we can cleanse negative energy by having moments of meditation and reflection. Sometimes our negative energy can come from lack of satisfaction with our own lives. There are so many things that we would like to accomplish, but honestly, not many of us are able to complete those tasks when and how we would like to complete them every single time.

But this is nothing to beat yourself up about! You may want to try to cleanse negative energy by journaling down the things that you’ve accomplished. Taking the time to journal before the day begins and reflecting once the day is over will help you to feel more accomplished. You won’t feel as if you are throwing punches in the air without hitting the target.

Final thoughts

Several types of remedies can also help you cleanse negative energy from your life. You may want to use flowers, burn incense, limit your time around negative people, use salt, listen to music, or bang pots together to release external negative energy from the room. These are all great— but after the song is over, once the incense has gone out, once you’ve gotten rid of all negative influences, the person that has the most control over your own happiness is you. If you don’t choose to change your own way of thinking and believing, all of these great external practices could be in vain. You have the ability to cleanse negative energy from your life.

So, I challenge you to take control—you have the power to be happy and nothing external has the right to take that from you.

https://www.youtube.com/watch?v=-VUh8OWJekc

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

Kick Out Loneliness And Depression From Your Life By Doing These 3 Simple Things

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“Loneliness is extremely painful, but once you recognize the perceptual distortions it causes and the psychological trap it creates, you will be able to marshal your courage, take that leap of faith, and plan your escape. Freedom will be sweet once you do.” – Guy Winch, Ph.D.

Everyone has had a time in their lives when they have felt lonely and depressed. When we feel isolated and alone, our minds turn to self-defeating thoughts that our loneliness is somehow our fault. We see others’ happiness and believe that we will never share in it. By working to overcome loneliness, we show true care for ourselves. Taking even the smallest steps to ease your pain can pay off in amazing ways.

Loneliness and depression are linked to higher mortality rates. Scientists from Brigham Young University have found that loneliness and social isolation can increase mortality risk by as much as 32%. This makes loneliness and depression as damaging to your health as smoking or obesity. Take time to reach out, and you may find that you can lift the cloud and regain a positive outlook on your life.

Three Great Ways to Kick Loneliness and Depression Out of Your Life

1. Work On Your Social Networks

It’s possible to overcome loneliness by strengthening your social connections. Reach out to your friends and loved ones. It may feel awkward at first. You may have the false belief that no one wants to talk to you. It is more likely that your loved ones are simply caught up in the business of their own lives. They may be thinking of you with love and wondering whether you are all right.

Go through your contacts list and pick a few people to talk to. Avoid negative phrasing when you text or email them. (“You may not want to talk to me,” etc.) Be as positive as you can and show some enthusiasm for getting together with them. Try saying “I miss you! Let’s get together soon and catch up. Do you have any time this week?”

If they reject you, try not to take it personally. Move on to someone else in your contacts. You will surely find that someone you know has been thinking about you and that they want to reconnect.

loneliness and depression

2. Allow Yourself to Feel Your Feelings

While loneliness is overwhelming, remember that it’s just a feeling. It’s not a reflection on you as a person, and it doesn’t have to define your life. Take the time to feel your loneliness and let it pass by. Do this with all of your negative emotions. Bottling them up is more damaging than feeling them and letting them run their course. Try journaling to help you release your feelings. If it makes you feel better, destroy the pages afterward to remove them symbolically from your life.

If you are feeling depressed as well as lonely, you may feel mired in your own negative feelings. Do what you can to distract yourself from these feelings. Exercise is a great way to beat depression. Sweat out your negative feelings and enjoy the effects of endorphins, the mood-boosting chemicals that are released by exercise.

3. Seek Professional Help

When feelings of loneliness and depression take over your life, it’s often necessary to reach out for professional help. Even if you don’t want to take medication, a few sessions with a good counselor may go a long way toward helping you recognize your patterns of self-defeating thought. If you have felt depressed for more than two weeks, that is a sign that you may need professional help.

Talk therapy can be a great outlet for people who are feeling loneliness and depression. With a trusted counselor, you can release your feelings and get feedback on how to defeat the negative thoughts you are having. Friends and family members are not trained to help you through your feelings in the same way as a professional counselor.

Final Thoughts

Learning how to overcome loneliness is an ongoing process. Reach out to the kind people in your life and ask for help. If you don’t have many social connections, work on making some. Look into shared interest groups online. Join a book club at your local library. Find people who share one of your hobbies. Getting out will help your mood, and you may even make a friend. If one group doesn’t work for you, keep trying.

If you feel trapped by your loneliness and depression, consider reaching out for professional help. Choose your own happiness and you will feel the cloud lifting from your life.

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

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

6 Things Your Body Does When You Are In Danger of Low Vitamin D

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Vitamin D is an important vitamin that your body needs in order to function properly. When in danger of low vitamin d serious issues could occur. Oddly enough, vitamin D acts as a hormone rather than a vitamin inside of us and binds to receptors found throughout our entire body. Some of the important functions of vitamin D in our bodies is to promote healthy immune function and help absorb calcium for strong bones.

While vitamin D is widely available and you can get it just from sitting in the sun, the statistics show that many people are vitamin D deficient. In fact, vitamin D deficiency affects 41.6% of American adults, 69.2% of Hispanic adults, and a whopping 82.1% of African adults. It is also important to note that about a billion people across the world are in danger of low vitamin D levels. With such high rates of vitamin D deficiency among the population, let’s discuss 6 strange things that may happen to your body if you are not consuming ample amounts of vitamin D.

1. Getting sick often 
Vitamin D acts directly on the cells that are responsible for fighting off infections and disease. When someone has low levels of vitamin D, their disease-fighting cells may not function as well as they should. In result, it puts that person at a higher risk of getting sick. More often than not, illnesses that stem from deficiencies of vitamin D are respiratory tract infections.

2. Higher risk for depression 
There are a few studies that point out a link between low levels of vitamin D and depression in adults. Other studies have shown positive results regarding bright lights and sunlight contributing to a positive mood. Results from a 2011 study showed that people in danger of low vitamin D levels were as much as eleven times more likely to be depressed than those with healthy levels of the vitamin.

3. You are tired all the time 
Just as depression can stem from vitamin deficiencies, so can a constant lack of energy. Vitamin D, along with B vitamins, iron, magnesium, and vitamin B12, is one of the many nutrients that play a key role in energy production. While vitamin D is only one of the many energy boosting nutrients, being in danger of low vitamin D levels can surely be the case of your ever-lasting fatigue.

4. Increased risk of dying from cancer 
As cancer takes more and more lives across the world, scientists are pointing to vitamin D as an important factor in whether or not cancer patients survive. Studies have shown that when cancer patients are diagnosed, those with higher levels of vitamin D are likely to survive longer than those with lower levels. When it comes to breast cancer specifically, those with sufficient levels of vitamin D are twice as likely to survive their counterparts who are in danger of low vitamin D levels. Thankfully, scientific data has revealed that those who have healthy levels of vitamin D beforehand are less likely to develop cancer in the first place.

5. Muscle pain 
Pain in the muscles can be a direct cause of vitamin D deficiency. Vitamin D has been shown to have a significant effect on muscles and the way they work. Those with lower levels of vitamin D have a greater chance of having weaker muscles or having pain in their muscles.

danger of low vitamin d

6. Pain in back and bones 
While vitamin D has a role in bone health, the important part about vitamin D is that it helps your body to absorb calcium. Without calcium in your bones, they become frail and can have a dull ache. Those with morning back pain or other bone problems may need to up their intake of vitamin D.

Final thoughts 
In an effort to reduce the chance of one of these strange occurrences happening to you, you may want to increase the levels of vitamin D that you take in on a daily basis. It is important to know that a large percentage of our vitamin D comes from the sun. The other percentages come from the food we eat. If you live a healthy lifestyle, your levels should be normal. Let’s discuss some of the things to do to help normalize your levels of vitamin D if you are experiencing a deficiency.

Obviously, the best thing to do if you have low vitamin D levels is to increase your intake. Experts say that increasing the amount of time in the sunlight is one of the easiest ways to normalize levels of vitamin D. In fact, not going outside in the sun enough or not going into the sun without sunscreen enough can both be factors linked to putting people in danger of low vitamin D levels.
Other than getting more sun, the following foods are rich with vitamin D and can help normalize your levels:

  • Fish (Salmon)
  • Fortified Milk
  • Fortified Yogurt

Dietician Explains: Do Drinks to Lose Weight Really Work?

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Are you struggling to lose weight? You’re not alone. More than 50 million Americans go on a diet every year. Only five percent of those dieters successfully keep the weight off, so it’s no surprise that people are searching for new ways to lose a few extra pounds.

It seems like every month a new fad diet emerges; only to be discounted soon after, and we can’t talk about dieting without mentioning the endless assortment of diet pills available. Unfortunately, those diet pills come with side effects that outweigh their benefits. It might feel like you’ve exhausted all of your weight loss options, but have you considered weight loss drinks?

What Are Drinks to Lose Weight?

Weight loss drinks are supposed to help dieters meet their weight loss goals. These drinks work in a variety of ways. Some are meant to be used as part of a detox program, while others increase your metabolism, making your body burn fat more effectively. There are also drinks that can be used as a meal replacement, helping dieters cut down on their calorie intake.

vegan recipes

Meal replacement shakes are one of the most popular drinks to lose weight. The shakes can be purchased at most major retailers, but many dieters choose to make their own.

Are Drinks To Lose Weight Effective?

Cathy Nonas believes meal replacement shakes can be effective when used correctly. Nonas is a registered dietician, a spokesperson for the American Dietetic Association, and the director of the Obesity and Diabetes Program at North General Hospital in New York City. She often recommends the shakes to clients but admits there are pros and cons to using them.

Pros

  • Shakes are convenient. People often cheat on their diets because they don’t have time to prepare healthy food. Shakes solve that problem.
  • Plus, shakes have nutrients that are lacking in restricted calorie diets.
  • Shakes come in a wide array of flavors, making them perfect for satisfying cravings.

Cons 

  • Commercial shakes often contain excess sugar, preservatives, and artificial flavors.
  • Relying on a bottled meal means you’ll miss out on the health benefits of whole foods.
  • Meal replacement shakes are not a substitute for exercise and a healthy diet plan.

Preparing Homemade Meal Replacement Shakes

Some of the best drinks to lose weight are homemade drinks to lose weight, and you don’t need a culinary degree to make delicious meal replacement shakes at home. One advantage of using homemade drinks to lose weight is that you know exactly what you’re putting into your body. You can use all organic and GMO-free ingredients, and there are plenty of shake recipes for vegetarians and vegans.

Commercial shakes are often lacking two of the most important ingredients in a balanced diet: protein and fiber.
To ensure you’re getting enough protein, use plain Greek yogurt or a cup of skim milk in your shake. Vegans can use mashed tofu and soy milk as a suitable substitute. Adding fruits and vegetables to your shake doesn’t just make it taste better, it also adds much-needed fiber to your diet. Raspberries, mangoes, nectarines, kale, and flax seeds are great additions to any.

Calories
When used as a meal replacement, drinks to lose weight should have between 100 and 250 calories each.

Other Drinks For Weight Loss

Shakes aren’t the only drinks to lose weight. There are lots of other options that can play an integral part in your diet

Tea 

Consider different teas when you’re searching for effective drinks to lose weight. Chinese medicine has used tea for weight loss for 5,000 years. Green tea, white tea, black tea, oolong tea, and pu-erh tea all have reputations for being effective weight loss aids.

Herbal Drinks 

You could also try herbal drinks to lose weight. Herbal drinks are recommended for people planning to start a detox program. With flavors like cucumber mint and ginger lemon, it certainly can’t hurt.

Water 

Water is actually one of the best drinks to lose weight. Studies show that water gives your metabolism a serious boost and helps you feel full longer.

Final Thoughts

You’ve probably heard the saying “no two people are alike” before, and that holds true when it comes to dieting. You might have to try several diets before you find one that fits your situation, and that’s perfectly normal.
It’s important to remember not to get discouraged on your weight loss journey. You’re going to give in to cravings, and you’re going to want to give up. Keep telling yourself that it takes time to form new, healthy habits, but it will be worth it in the end.

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

References:
https://www.livestrong.com/article/342804-statistics-on-weight-loss-programs/
https://academic.oup.com/jcem/article/88/12/6015/2661518
(C)Power of Positivity, LLC. All rights reserved

5 DIY Skin Masks For Dehydrated Skin

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Whether it is the dog days of summer and the excessive summer heat is zapping the moisture from your skin, or it is the middle of winter and Jack Frost is causing your skin to look less than its normal radiant and glowing self, there are some really fantastic and all natural remedies to help you get your glow back! Dehydrated skin leaves you feeling embarrassed.

Face masks are really all the rage on the beauty scene nowadays. There are countless numbers of do-it-yourself masks that are all natural, sensitive skin friendly and best of all, you most likely have all the ingredients at home already!

You may be wondering what sort of ingredients you will need to make these masks that will treat your dehydrated skin and how easy they can be implemented into your dehydrated skin care routine. Coconut and olive oils are excellent foods to boost moisture in your skin. Avocado, which aids in reducing inflammation and moisturizing, banana and ground oats are not just delicious to eat. They also offer amazing skin benefits. There are so many natural foods you can use to help dehydrated skin. Without further adieu, let us learn exactly what combinations of these natural foods will give you moisturized and radiant skin.

Here are 5 skin masks for dehydrated skin:

Aloe and Cucumber Mask

Ingredients

  • 1/2 a Cucumber
  • 2 tablespoons Aloe Vera Gel

Instructions
There are many ways to prepare this mask. The simplest way would be to utilize your blender or food processor. However, if you do not have these do not worry. A basic kitchen grater will work just as well! You want to pulverize the cucumber to extract all its water and wonderful minerals. Mix the cucumber with the aloe vera gel and apply to your face. Allow this mixture to sit for about a half hour. Rinse it with warm water and pat your skin to dry.

Yogurt and Avocado Mask

Ingredients

  • 1/4 cup plain yogurt
  • 1/2 an avocado

Instructions
Mash the avocado with a fork until it is smooth. Mix the avocado with the yogurt until it is well blended. Apply this mixture to your face and allow it to sit for at least fifteen minutes while it works its magic. When time is up, wash it off with only warm water and pat to dry with a nice soft cloth. Your skin will feel luxurious and fresh.

Oatmeal and Olive Oil Mask

Ingredients

  • 1 tablespoon ground oats
  • 1 teaspoon olive oil
  • 1 tablespoon honey
  • 1 tablespoon yogurt

Instructions
Blend all these ingredients well and thoroughly apply to your dehydrated skin. With the complex proteins of the oats combined with the natural goodness of olive oil, honey and plain yogurt, you will not only exfoliate dead skin cells but also lock in vital moisture as you apply this mask and allow it to sit on your face for about 15 minutes. Rinse your face with warm water and gently pat dry.

Egg White and Honey Mask

Ingredients

  • 1 egg white
  • 1 teaspoon honey
  • 1 teaspoon coconut oil, olive oil or sunflower oil

Instructions
Gently whisk the egg white to make sure it will blend easily with your other ingredients and then add your other ingredients whisking until everything is combined. Using your fingers or even a clean makeup brush, apply this mask to your face. Allow this mixture to sit on your face for 15 minutes before you rinse it off. Be sure to use warm water and as always pat to dry. This mask may sound strange due to the use of an egg white, but egg whites are amazing for aiding your dehydrated skin in that they contain a protein called albumin which helps to shrink pores and lock in moisture.

dehydrated skin

Brown Sugar Mask

Ingredients

  • 1 tablespoon brown sugar
  • 1 teaspoon olive or coconut oil

Instructions
This mask is so very simple and is multipurpose in that it not only will heal your dehydrated skin, but it will also help rough away any dead skin cells which will uncover newer and glowing skin. To use this mask, simply mix your brown sugar and oil of choice. Massage this into your skin and leave it on for 15-20 minutes. Rinse with warm water and pat dry.

When it comes to finding a natural dehydrated skin care routine, there is really no need to look any further than your very own kitchen. Mother Nature has already taken care of everything else for you.

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