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

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

6 Foods That Improve Digestion

by

“Digestion is important for breaking down food into nutrients, which the body uses for energy, growth, and cell repair. Food and drink must be changed into smaller molecules of nutrients before the blood absorbs them and carries them to cells throughout the body.” – The National Institute of Diabetes and Digestion and Kidney Diseases

A healthy digestive system is a must for the body to function properly. Cellular absorption of nutrients is not as efficient when our digestion system is out of whack; as such, our bodies cannot adequately convert essential carbohydrates, fats, proteins, vitamins, etc.

Per the National Institute of Health, nutrients from food are the body’s primary source of energy, which aids the functioning of our brain as well. Furthermore, cellular growth and repair require a steady and abundant nutritional supply.

The foods we put in our mouths impacts the digestive system’s physiology and functionality. It is important that we understand which foods are and are not conducive to a healthy digestive system.

Here, we describe six foods that promote digestive system health. Bear in mind that this is not a complete list of foods that help this system, but are some of the more potent and scientifically validated foods for this purpose.

Here are six foods that will contribute to maintaining and improving your digestive system:

1. Fermented foods

Fermentation is most commonly thought of regarding alcohol production; however, plenty of fermented foods exist that help the digestive system. Here are some: buttermilk, kefir, kimchi, miso, natto (Japanese soybeans), poi, tempeh, and yogurt.

“Fermentation is almost like the beginning to digestion,” says dietitian Sheah Rarback – a director of nutrition at the Mainman Center for Child Development at the University of Miami School of Medicine – a process that allows individuals, such as the lactose-intolerant, to tolerate milk but not yogurt.

Fermented foods pack plenty of digestive benefits: they “rebalance” the colon, aid in nutrient absorption, and ease foods’ pathway through the intestinal tract.

2. Fiber-rich foods (OZ, BBC)

Simply put, fiber is absolutely critical to a healthy digestive system. Foods high in fiber – split peas, lentils, beans, artichokes, leafy greens, some whole grains – should be a staple of one’s diet.

Functionally, fiber slows digestion and absorption, allowing glucose – an essential energy nutrient – to enter the bloodstream slowly; this keeps blood sugar levels (and our energy) stable.

3. Probiotics (BBC, OZ)

Probiotics are the live, healthy bacteria naturally found in the human gut. These “good bacteria” protect the gastrointestinal (GI) tract by regulating bacterial levels within the gut. Probiotics also ease bowel movements (BM) by “clearing a path” in the intestines.

Nutritionists and other experts recommend, to those experiencing digestive problems, to consume probiotic foods or supplements for a minimum of two weeks. In many cases, this recommendation solves a broad range of gut issues.

Yogurt, kefir, sauerkraut, dark chocolate, miso, pickles, and tempeh are all high-probiotic foods.

4. Low or reduced-fat foods (OZ)

Fat-laden foods create more problems than not being able to squeeze into some old jeans. Fried and other high-fat foods make digestion tough; adversely slowing down the process while disrupting a system that would otherwise run well.

It’s not as easy to acquire low-fat items due to the high amount of processing many foods undergo. However, choosing leaner cuts of meat (chicken, turkey, lean pork); switch to low- or zero-fat milk and dairy products, and mixing more fruits and vegetables into one’s diet are a few easy ways to get the job done.

If researching enough before going shopping, finding products low in fat shouldn’t be too difficult.

5. Hydration

Although hydrating liquids are not solid foods, they are irreplaceable for maintaining and improving the digestive system. According to the Dr. Mehmet Oz (“Dr. Oz”) website, “almost nothing is better for your digestive system and your overall health than water.”

A lack of water consumption (i.e., dehydration) slows down the digestive system and hardens stool, making it much harder to pass. For those that exercise or are physically active, drinking water is all the more important.

digestive system

How can you tell if you’re drinking enough water? It’s quite simple: when your urine appears clear every time you use the toilet.

Aside from water, other electrolyte-heavy drinks include coconut water, sports drinks (Gatorade, Powerade), Pedialyte, and Vitaminwater.

6. Miscellaneous ingredients and herbs

Some foods and ingredients do not fit neatly into one specific category, but can aid digestion nonetheless. Here are a few:

– Mint: relieves indigestion and soothes food passage through the stomach.

– Pepper: aids various digestion processes.

– Turmeric: an anti-inflammatory that also helps ease excess gas and bloating.

– Coriander: aids digestion, mitigates nausea and soothes stomach discomfort.

– Lime: sour properties may help relieve heartburn and nausea.

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

References:
National Institute of Diabetes and Digestive and Kidney Diseases. (2013, September). Retrieved February 09, 2017  from https://www.niddk.nih.gov/health-information/health-topics/Anatomy/your-digestive-system/Pages/anatomy.aspx#why
Torrens, K., CNT. (2017). What to eat for… Better digestion. Retrieved February 09, 2017, from http://www.bbcgoodfood.com/howto/guide/what-eat-better-digestion
Vann, M. R., MPH. (2010, July 26). How Fermented Foods Aid Digestion (L. Marcellin MD, MPH, Ed.). Retrieved February 09, 2017, from http://www.everydayhealth.com/digestive-health/how-fermented-foods-aid-digestion.aspx
Stay Hydrated. (2012, December 21). Retrieved February 09, 2017, from http://www.doctoroz.com/slideshow/8-tips-improve-your-digestive-health?gallery=true
(C)Power of Positivity, LLC. All rights reserved

How to Lose Belly Fat, According to Your Stomach Type

by

Unless you hit the genetic jackpot, the chances are that your tummy isn’t immune to showing its fat gains. Something interesting is that there are different kinds of belly fat, and they all require different techniques for shedding it. Belly fat isn’t merely an issue of appearance. Sure, it looks and feels nice to have a shredded tummy, but more important are the health implications.

Abdominal fat consists of active cells that can produce disease-causing chemicals. Some of the diseases and medical conditions associated with belly fat are breast cancer, colorectal cancer, heart disease, high blood pressure (hypertension), metabolic syndrome, and gallbladder problems.

Belly fat can be tough to lose. Even people who eat well and exercise regularly complain about the stubbornness of belly fat. In fact, abdominal fat is sometimes the last area to become noticeably slimmer. The reason for these discrepancies is that there is more than one body type and each type responds differently.

Before we detail the five different belly types, it’s important to remember that they all share one trait with regards to fat loss: consuming healthy fats and exercising the deep abdomen are the most beneficial in terms of fat burn.

It’s also vital that we recognize the association between belly fat and severe health issues. Research shows that higher levels of abdominal fat are linked to serious health conditions such as cancer, diabetes, and heart disease.

Here are the five different belly types, and the types of belly fat that accompany them:

1. Alcohol Belly

Also known as the “spare tire,” alcohol belly fat isn’t flabby like hormone belly fat, but it’s just as bad, if not worse. Physiologically, drinking slows down your metabolism and increases fat storage. Not to mention that many alcoholic beverages, e.g., beer and wine, contain empty calories – and no nutritional value.

The best ways to shed a booze belly are to:

– Cut down or eliminate alcohol;

– Do some cardiovascular exercise, such as high-intensity interval training (HIIT) or fast-paced walking;

– Eat more fruits, vegetables, and lean proteins.

2. “Full” Belly

Does your belly tend to look noticeably slimmer in the morning? Your eyes may not deceive you, as gas, food allergies and intolerances, imbalance of gut flora, and poor digestion may be to blame.

Another sign of “full” belly is if your bowels frequently feel bloated. Gluten intolerance and lack of fiber are two notorious causes.

The bests ways to shed a “fully” belly include:

– Boost your fiber intake with fresh fruits and vegetables, legumes, and nuts;

– Drink plenty of water (helps promote digestion);

– Take probiotics, which balance out the gut flora;

– Practice deep breathing exercises.

3. Hormone Belly

Hormone levels have a significant influence on weight loss and gain. Ask any person with an underactive thyroid just how hard it is to shed belly fat (it’s v-e-r-y hard.)

For both women and men, low levels of the primary hormones estrogen and testosterone (respectively) can lead to more fat stored in the abdomen. Imbalances of either hormone – too high or too low – can sabotage weight loss efforts.

The best way to shed a hormone belly is to:

– Boost your intake of fiber – beans, fruits, and vegetables;

– Consume plenty of healthy fats, such as omega-3’s and omega-6’s;

– Do some light exercise to keep the stress levels (cortisol) low;

– Reduce the intake of foods that cause inflammation, e.g., dairy products.

4. Mommy’s Belly

Although reproduction is a very natural thing, many women wouldn’t know it by looking at their tummy. When the abdomen stretches to house the little one, the belly often doesn’t “return to normal” after giving birth – at least without some serious work.

A post-pregnancy condition called diastasis recti may be to blame. The condition causes the abdominal muscles to separate, which can make the belly appear as if the woman is still carrying.

The best way to shed a mommy’s belly is to:

– First, see your doctor to check insulin levels and rule out diabetes;

– Abstain from crunches or setups, and they can aggravate your abdominal muscles if diastatic recti is present;

– Go for brisk walks;

– Do floor exercises that strengthen the core and pelvis.

belly fat

5. Stress Belly

The stress hormone cortisol can really screw with your belly. The problem with cortisol is two-fold: First, the chemical makeup of cortisol causes the body to store visceral fat. Visceral fat is stored between your main organs and in the midsection and is the most dangerous type of fat. Experts state that visceral fat increases the risk of diabetes and heart disease.

Secondly, cortisol levels spike the more that we’re anxious or stressed which may lead to “stress eating.” It’s a double-whammy, in otherwords.

The best way to shed a stress belly is to:

– Do at least 30-45 minutes of moderate exercise daily;

– Eat a healthy breakfast to evade mood swings and cravings;

– Eliminate junk food;

– Reduce caffeine intake (it raises cortisol levels);

– Stop overeating;

– Practice meditation or yoga to de-stress.

Bedtime drinks that burn stomach fat

Share this Image On Your Site

(C)Power of Positivity, LLC. All rights reserved
Sources:
http://greenhealthyworld.info/5-types-of-tummies-and-the-ways-in-which-you-can-get-rid-of-each-of-them/
http://tiphero.com/5-belly-types/
https://www.livestrong.com/article/118864-different-types-belly-fat/
https://en.wikipedia.org/wiki/Diastasis_recti

Researchers Explain 5 Ways To Reduce Stress And Anxiety

by

Everyone can experience stress and anxiety every now and then. Some people experience it more often than others. When anxiety and stress start to make our days harder, it’s important to have healthy and appropriate coping mechanisms to deal with the feelings that well up.

“We live in times of high stress. Messages that are simple, messages that are inspiring, messages that are life-affirming, are a welcome break from our real lives.” – Simon Sinek

Knowing how to quickly de-stress will make going about your day-to-day life easier, especially if stress and anxiety is a recurring problem in your life. Sometimes, you don’t have a lot of time to dedicate to yoga or exercise. For those on the go, trying to de-stress can sometimes be even more stressful! Luckily, experts have come together to point out the best ways to deal with stress and reduce anxiety.

Here Are 5 Important And Effective Ways To Reduce Stress And Anxiety

1. Practice deep breathing exercises

This is a classic method that helps reduce anxiety within minutes. According to Robert Cooper, Ph.D., “Breathing from your diaphragm oxygenates your blood, which helps you relax almost instantly.” Perfecting controlled breathing exercises lower blood pressure and allow our bodies to feel calm and relaxed, which can immediately help us de-stress.

The best way to do this is with an exercise known as “Equal Breathing”. When the feeling of anxiety starts to get too much, try inhaling for a count of 4, then exhaling for a count of 4. Do so through your nose, and it’ll help control your breathing and reduce the feelings of anxiety. Continue doing this exercise until you can reach a count of 6 or 8, both inhale and exhale.

2. Just lie down on the floor

While this probably isn’t the best technique for when you’re out and about, this is a good one for when the anxiety and stress trikes while you’re at home. Laying down on the floor allows the body to stretch out and feel grounded. During this time, you can also perform a mental “body scan”, by focusing on each part of your body individually, starting with your feet and working upwards towards your head. Focusing on self-awareness can help reduce the amount of stress and anxiety that you’re feeling and help you focus on overcoming the overwhelming feelings.

3. Focus on an object to help calm your breathing

Quite similar to breathing exercises, focusing on staring at a single object can help calm your breathing, lower your blood pressure and reduce the amount of anxiety and stress that you’re feeling. It doesn’t have to be anything special!

According to Scott McGreal, MSc., “When experiencing day-to-day stress I find it helpful to focus my attention on my immediate surroundings. For example, I may focus on the particular colors and shapes of objects in my environment. Doing this can help shift attention away from “hot” thoughts to “cool” (emotionally neutral) thoughts, to induce a calmer mental state.”

Any old object will do, as long as you’re able to look at it without scanning your eyes up and down. Focusing on the object can help you meditate and calm down your mind and body. You can also pair object focus with equal breathing to really get your body relaxed.

4. Take a break and listen to some music

According to Art Markman, Ph.D., “Music is a great tool for stress relief. Pop in your headphones and listen to something that will transport you somewhere else.  And if you can, learn to play a musical instrument and use that as part of your own personal therapy program.”

Listening to music can boost your mood and give you a hit of dopamine. It also works as a great distraction from whatever the current environmental or emotional stressor may be. Listening to music that you enjoy can break your concentration from the stressful situation and allow you time to relax and decompress. You can also pair listening to music with any of the other techniques on the list to get a double hit of relaxation!

stay calm

5. Smile even when you don’t feel like smiling

Forcing yourself to smile has been proven to reduce the amount of stress that you’re feeling more quickly than if you don’t smile. Not only does smiling automatically release serotonin, it can immediately help with calming you down, reducing your anxiety, and assisting in a de-stressing exercise. It’s also easy, and you can do it anywhere and at any time! No need to set aside a time of day to smile; you can do it whenever you feel the need arise.

Anxiety can sometimes get the better of us, but there’s no reason to let it rule your life. When you find yourself dealing with anxiety and stress, remind yourself of these techniques. Most of them can be done anywhere for a few minutes at a time, so that you can destress and keep moving forward whenever you need to. These techniques will help shift your mood, focus your attention onto your body, and allow you to become more self-aware than you were before. Beating the anxiety can be tough, but it’s easier once you have the tools in your back pocket, ready to use!

References
37 Stress Management Tips From the Experts https://www.scribd.com/document/147374044/37-Stress-Management-Tips-From-the-Experts
17 Psychology Experts Share Their Best Stress Relief Tips https://www.psychologytoday.com/blog/in-practice/201301/17-psychology-experts-share-their-best-stress-relief-tips

7 Reasons to Try Dry Brushing

by

The skin is indeed a large organ, covering about 20 square feet of the average person. Our skin is the body’s largest organ, and one that performs vital (often unknown) functions. For example, the skin is among the most nerve-dense parts of the body; constantly interacting with the brain and making adjustments to protect you best.

The skin also contains numerous cells and glands that perform a number of jobs: controlling body temperature, protecting against microbial bacteria and foreign agents, and allows for sensations of touch, cold, and heat. Our epidermis also wards off infection and produces vitamin D when exposed to the sun.

Dry-brushing is a skin-care technique that has been around for centuries and is one of the premier methods of maintaining skin health. It is also a remarkably simple practice. Using a large brush, one gently scrubs their body upwards from the feet to the armpits.

Here are some more specific directions:

– Use a brush that is soft to firm (depending on skin sensitivity).

– Brush upwards, starting at the feet, to the chest, and ending at the arms.

– Use circular, smooth, long strokes.

– Areas of cellulite can be focused on, which may help in reducing its presence.

– Areas covered should include all surfaces of skin on the body; the bottoms of your feet, the whole back, and arms up to the face.

– Many people choose to dry brush just prior to showering (more on this a bit later).

– You may choose to dry brush your face, but do so gently (this is not a common practice).

An abundance of skin brushing video or image resources can be found via a quick Google search.

Now that we’ve covered the basics of skin brushing, we’ll turn our attention to the myriad benefits of the practice.

Here are 7 amazing benefits of skin brushing:

1. Exfoliates dead skin

Of course, dry brushing will naturally remove dead skin cells – a process known as exfoliation. As we age, natural exfoliation is a bit less efficient; and dry brushing can help mitigate this somewhat. Exfoliating at least once or twice a week helps produce healthier and more attractive skin.

To avoid tearing the skin, apply a level of pressure that is comfortable. Also, do not exfoliate too much as this can dehydrate the skin.

2. Reduces stress

Dry brushing can feel like a light massage – a wonderful thing to start your day right. Relatedly, dry brushing is effective at relieving anxiety, stress, and tension. According to a study published in the Medical Journal of the Islamic Republic of Iran, a whole body massage “was effective in reducing anxiety and stabilizing vital signs of patients with acute coronary disorders.”

Not to mention, dry brushing is also a way cheaper option.

3. Unblocks pores

Our skin contains a number of tiny openings or pores. As with any opening, elements of the environment can penetrate, clogging the skin’s pores. Unattended to, the accumulation of toxins, pollutants, and dead skin cells requires the body to exert extra effort to get rid of them. Dry brushing helps solve this problem.

4. Can help with cellulite

Cellulite is not only unsightly; it is unhealthy and very hard to get rid of. Cellulite appears “predominantly…on the legs, butt, stomach, and back of arms.”

Increased body fat, fluid retention, and weak circulation all contribute to cellulite’s appearance. Dry brushing can help eliminate underlying toxins while stimulating skin cells, which may make it an effective natural treatment for cellulite.

5. Improved blood circulation and energy

Anecdotal evidence suggests that dry brushing can provide a great energy boost, which makes sense given that the practice improves the circulatory system. Other benefits of dry brushing, such as detoxification of skin cells and unclogging of pores, may contribute to a replenished feeling.

6. Assists the lymphatic system

Put simply, if your skin is clogged with toxins and other “junk,” it makes the body’s job of eliminating waste more challenging. The lymphatic system – responsible for extracting toxins and other waste – is negatively impacted by inflammation buildup in the body.

On the other hand, when the skin is healthy, it directly aids the lymphatic system by naturally removing toxins without requiring the body to overcompensate.

flush toxins fat cells

7. It’s a cheap, easy way to take care of your skin!

As we all know, taking proper care of our skin is an essential component of health and well-being. Some people spend hundreds even thousands of dollars to get “spa-like” products and services.

The above recommendations may just save you some hard-earned money!

It turns out that dry brushing is both a cheap and powerful alternative to detoxify, exfoliate and stimulate the skin. Give it a try!

7 Miracles To Remember If You Have Lost Faith

by

Miracles are events that occur beyond the realm of our own natural and scientific laws. Miracles have been witnessed throughout history and are often credited to ‘divine intervention’, magic, faith, or a religious deity.

Even Stephen Hawking, a vocal atheist, unabashedly admits that life, as it exists, is a highly improbable occurrence. Regardless of one’s religious or spiritual affiliation, it is undeniable that events defying explanation have occurred and continue to occur. But highly improbable events often give rise to faith in something greater than ourselves.

On that note, we all lose faith occasionally, whether we place our faith in God, the Universe, destiny, humanity, or the greater good. Sometimes, we need something to reignite this flame. Enter miracles.

Here are seven miracles to remember the next time you’ve lost faith:

miracles

1. The Human Brain

That’s right. Perhaps the greatest miracle in the history of the world resides within your skull. The brain is the most unknown and multifaceted part of the human body, helping us to think, reason, remember, learn, and love.

Consider this: a piece of brain tissue the size of a grain of salt contains 100,000 tiny electrical cells called neurons. These neurons are connected by over 1 million specialized connections called synapses. It is estimated that the brain consists of about 86 to 100 billion neurons that process upwards of 50,000 thoughts per day.

2. The Precision of Our Universe

Stephen Hawking was right when he said that our existence is a highly improbable occurrence. Scientists are baffled by the precision of the Universe and how it seems to be designed to allow life to exist.

For example, if the force of gravity is altered by as tiny as 1 part of 10 to the 100th power – an astonishingly large number – life could not exist.

Hawking estimates that the Universe would not have formed by decreasing the Universe’s expansion rate by one part in a hundred-thousand-million-million-million one second after the Big Bang.

3. Consciousness and Faith

Human consciousness has perplexed scientists since the dawn of neuroscience. Some brain scientists attribute consciousness to a tiny area of the brain’s prefrontal cortex unique to humans, an area that doesn’t develop until an infant is five months old.

So, either an infant doesn’t perceive external stimuli (which they apparently do) until after five months of birth, or consciousness resides – at least in part – from somewhere outside the human brain. Fascinating.

4. Superhumans

When Forbes writes an article attesting to the reality of superhumans, we’re either on a different planet, or such people truly exist.

If Sifu Shi Yang Ming isn’t a superhuman, then no one is. Ming is a Chan Buddhist monk with Shaolin warrior lineage. Among some of Ming’s feats:

  • Pressing a razor-sharp arrow into his neck until the staff holding it breaks. – Registering a punch equivalent to the damage of a 30 MPH car accident.
    Having a staff broken over his back – and leaving no visible marks.

The Sifu attributes these and other feats to his Buddha nature and his chi.

5. Near-Death Experiences

Stories abound of doctors declaring people clinically dead (“brain dead”) only to awaken and give a 100 percent accurate account of what happened after they were “dead.”

Others have profoundly spiritual and religious experiences; some undergo a complete identity transformation following their close encounter with death.

Dr. Eben Alexander, a Harvard-trained neurosurgeon, was driven into a coma by a rare form of bacterial meningitis that claimed the lives of 99.9999 percent of those who contracted it. An ardent atheist and hardened skeptic, Dr. Alexander’s life transformed following his NDE.

“Dr. Eben Alexander’s near-death experience is the most astounding I have heard in more than four decades of studying this phenomenon,” says Raymond Moody, M.D., Ph.D., who has studied NDEs for over four decades.

6. Evolution

Contrary to popular belief, the founder of the first evolutionary theory is not Charles Darwin, but Jean-Baptiste Lamarck, who proposed his theory on the transmutation of species in the early 19th century. Darwin, however, was the first theorist to note the heritability of physical and behavioral traits – a cornerstone of the theory of evolution.

Whether one attributes evolution to a creator or some random event, the process of evolution is a miracle in itself. While evolution takes thousands or hundreds of thousands of years for complex organisms (e.g., humans), laboratory scientists can witness the evolution of bacteria and organisms like fruit flies within a matter of weeks or months.

Many believe evolution began approximately 3.5 billion years ago and involved single-celled microorganisms.

how to keep having faith

7. Spiritual Encounters Reveal Faith

There will always be a heavy dose of skepticism towards those who claim to have had a spiritual experience. But for those who have, it leaves an impression that will remain with them throughout their days.

Following is a short story about one man’s experience.

Shortly after his oldest sister, Elisha’s death in October 1993, the encounters started occurring. This devastated his whole family, especially his Mom; so much so that she nearly had a complete nervous breakdown.

Baby sister Tressa was born just a month before Elisha’s death. When she was about three years of age, she took each of them aside and explained her spiritual experience. She had seen, talked to, and played with Elisha – they colored together, Tressa said.

She had seen Ellie – and described their beloved sister down to her hair color and laugh (she always snorted, bless her heart.)

There is no possible way Tressa should have known these things. First, the family removed any remembrances of Elisha – pictures, diaries, etc. – from their home following Mom’s near-breakdown. Second, she was far too young to consolidate any memories.

But there she was, telling each one of them – one by one – the impossible.

Since that day,  he wholeheartedly believes in miracles. Indeed, he believes miracles are not a byproduct of the impossible – but rather our limited understanding of what is.

Science Explains How Gut Bacteria Deficiencies Create Mood Disorders And Mental Illness

by

“Although the interaction between our brain and gut has been studied for years, its complexities run deeper than initially thought. It seems that our minds are, in some part, controlled by the bacteria in our bowels.” ~ Tim Newman: “Gut bacteria and the brain: Are we controlled by microbes?”

“The gut-brain connection”

It’s a common misperception that one’s mental health relies solely on functions within the brain. Harvard Medical School (HMS) published an article titled “The gut-brain connection,” wherein the authors explain how “the brain and the gastrointestinal (GI) system are intimately connected.” The authors explain the following:

  • The brain has a direct effect on the stomach and vice-versa.
  • The brain and stomach send neuronal signals back and forth.
  • Your gut is susceptible to emotions.
  • Stress (including anxiety and depression) can affect movement and contractions of the GI tract.
  • Interruptions of the GI tract may worsen inflammation and possibly reduce the immune system’s effectiveness.
  • The distress felt within the gut can interfere with brain-gut/gut-brain transmission, called “signaling.”
  • If signal interference is severe, gut distress can stimulate feelings of anxiety, depression, or stress.

The “Second Brain”

Most people believe, or once believed, that the gut was a trail of intestines and organs that somehow “worked” to eliminate waste. We now understand that the GI tract (gut) and its associated organs are much more complicated.

For example, over 90 percent of serotonin – the neurochemical responsible for happiness and mood – is produced in the gut. The gut also comprises an elaborate network of neurons, which allows it to interact with the central nervous system (CNS). The intricacy of our gut, precisely how the gut resembles a thinking organ, has earned it the nickname “the second brain.”

Gut Bacteria: Flora

The GI tract is home to a bacterial community called flora, responsible for stimulating and maintaining the standard functions of the gut. Digestive and immune health, for example, depend mainly on a stable network of healthy bacteria.

The absorption and synthesis of minerals and vitamins, something vital to physical and mental health, also relies on a healthy community of gut flora. This community of flora is also known as our gut’s microbiome.

Researchers Explain How Your Gut Bacteria Could Cause Mental Disorders

The microbiome and brain disorders

Researchers at the University of Cork discovered that “gene regulators,” which control “the expression” of cellular proteins, are heavily influenced by our microbiome. In turn, our microbiome affects the functioning of gene regulators.

As the gut-brain axis comprises cellular proteins, regulators and the gut play pivotal roles in the prevention and development of depression and anxiety.

But it may not end with depression or anxiety.

In an article titled “Gut, Autism, and ADHD,” Dr. Emily Deans explores the links between the microbiota at birth and illness later in life.

Here’s a rundown of Dean’s article:

  • Nearly 1/3 of children in the U.S. are born via cesarean section (c-section).
  • Compared to children born vaginally, babies born c-section display a “marked difference” in the makeup of their gut.
  • Babies born naturally absorb commensal bacteria from the mother, whereas babies born via c-section do not.
  • Babies born by c-section have noticeably higher rates of asthma, allergies, gastrointestinal problems and diabetes.
  • There are “small but significant” increases in the risk of psychiatric disorders, including “bipolar disorder, autism spectrum disorders, and ADHD.”

Is there a definitive relationship between the gut and mental health?

This is an excellent question – and the answer is probably. Scientists have already found a high correlation between gut health and anxiety/depression. Science is well-known for never dabbling in absolutes – a fact that can frustrating to the rest of us.

For instance, in Dr. Deans states in her piece:

“ADHD and autism spectrum disorders are highly inherited, so a change in gut bacteria alone is only part of many risk factors that could lead to these disorders presenting in kids.”

That being said, medical tests do show differences in the gut makeup of autistic children.

As for the link between ADHD and gut microbiota, scientists from Finland ran an experiment which could have far-reaching implications for ADHD prevention and treatment.

Zero percent

In a 13-year study, Finish researchers decided to test the relationship – if any – between gut health and ADHD. Here’s a rundown of their experiment.

  • 75 babies between 0-6 months of age consumed a probiotic (substance containing healthy bacteria) or a placebo.
  • Random selection of children, with 80% born vaginally.
  • At the study’s conclusion, 0% (zero children) from the probiotic group received a diagnosis of ADHD or autism.
  • Among the placebo group, 17% received a diagnosis of ADHD or autism.

Final Thoughts on Gut Bacteria

All of the above is highly theoretical, of course. However, any and all variables that may help explain the relationship between physical and mental health merits further exploration.

If there’s one takeaway from this information, it’s that the gut health of our children is paramount!

We know of the link between gut and brain function. So this information is enough to warrant feeding our children healthy, whole foods to support their gut health.

Probiotics-rich foods include pickles, yogurt, kimchi, miso, and sauerkraut.

3 Simple Exercises That Sculpt Your Legs and Abs In Just Two Minutes

by

These days, everyone wants to get in shape, but they don’t necessarily have much time to get their exercises in. So, with our increasingly busy schedules, how can we effectively and efficiently lose weight and build muscle? For starters, scientists have recently discovered that the amount of time you exercise doesn’t matter nearly as much as the intensity of the workout you choose to do. That means you don’t need to work out every day, or even every other day, to reap the benefits of working out.In fact, an analysis by Gary O’ Donovan, a research associate in the Exercise as Medicine program at Loughborough University in England, revealed that people who exercised one or two days per week lowered their risk of dying early from any cause by 30-34%. Even more interestingly, those who worked out most days of the week lowered their risk of an early death by just 35%, which means the amount of days you work out really doesn’t make much of a difference.Experts recommend around 150 minutes of vigorous physical activity per week, but it doesn’t matter how many days you spread that across.Now, on to the routine. Keep in mind that these exercises will build muscle and strength, but you’ll still want to do some cardio, stretching, and other body weight exercises in addition for all-around fitness.

Sculpt Your Legs and Abs With This 2-Minute Workout

This workout routine might seem easy, but once you start doing it, you’ll certainly feel the burn! Called a loaded carry, this basically means walking while carrying weights or other relatively heavy objects. Many personal trainers and coaches strongly suggest these types of exercises due to their long list of benefits. Loaded carries help you build strength, work on balance, burn fat quickly, and simply get in shape since you must use many different parts of your body. These exercises work your shoulders, abs, and legs, so if you want a full-body workout, you’re in luck.

Also, after doing these exercises for a few weeks, you’ll notice that you can move on to heavier weights much easier than simply standing in place while lifting weights. So, on to the exercises.

1. Dumbbell carry

This is exactly what it sounds like – you’ll simply carry dumbbells while walking for 30 seconds. You can choose whichever weight you feel comfortable with, but make sure you can walk normally without compromising your form. Keep your shoulders back, arms straight down by your sides, and walk slowly for 30 seconds.

2. Dumbbell skier swing

For this exercise, you need to grab some weights, stand in place, and essentially swing the weights out in front of you, bringing them up to eye level. Keep your knees slightly bent, squeezing your glutes as you swing the weights out in front. You’ll want to keep the weights in a vertical, rather than horizontal, position. Do this exercise for 30 seconds, then, go back to the first exercise for 30 more seconds.

3. Dumbbell reverse lunge

Finally, on to the last exercise – the reverse lunge. Grab your weights, and start off by lunging backward with your right leg first, then the left. Make sure you keep your torso and chest up, and lunge until your knee almost touches the ground. Repeat on each side until you’ve done the exercise for 30 seconds.

Another important note about the exercises – you’ll probably want two or three sets of dumbbells with varying weights for the exercises. If you have a lot of space, you can set up the weights at different “stations,” walking back and forth between each to pick up the next set of weights. For the dumbbell carry, you should use your heaviest weights, walking to the second set of weights to begin the skier swings. After that exercise, go back to the other weights for the second round of dumbbell carries, and so forth. Use the heavier weights for the reverse lunges.exercise

You can do these exercises by themselves, or add them to any gym routine to up your fitness.

Happy sweating!

Sources:
http://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2596007
(C)Power of Positivity, LLC. All rights reserved

5 Negativity Management Tricks That Make You Positive Again

by

Managing our negativity must be a part of our daily routine, otherwise, we tend to slip right back into the pattern of negative thinking. Unfortunately, we live in a world inundated with negativity, but we have the power to choose our experience here on Earth. We have the ultimate power within us to choose which thoughts we will pay the most attention to, even when the negative thoughts seem overwhelming. ALL of us possess the ability to focus on the positive instead of the negative, but life can often get in the way and bring us down.

“Beliefs have the power to create and the power to destroy. Human beings have the awesome ability to take any experience of their lives and create a meaning that disempowers them or one that can literally save their lives.” – Tony Robbins

So, we have come to the rescue and brought you a list of simple tricks that you can use in your daily life to help you feel positive again!

Here are 5 ways to manage your negativity and bring positive energy into your life:

1. Practice positive affirmations

For one week, pay close attention to your thoughts. Are they mostly positive or negative? If you chose the latter, you need to do some reprogramming to make sure that your thoughts stay on the positive side most of the time. Don’t worry, this isn’t as difficult as it sounds; it just takes some dedication and practice! You can say things like “I love myself” or “I’m attracting love, abundance, and prosperity into my life” whenever you find yourself slipping into negative thinking patterns. Like we said, it does take practice and willpower to get it to work, but it all comes down to slowing down and paying attention to your thoughts. Becoming an observer of your mind rather than just letting it run on autopilot will ensure that your thoughts stay in an either neutral or positive place.

Plus, evidence shows that positive affirmations can help boost feelings of self-worth and help the brain respond more constructively to threats. All the more reason to give this technique a shot!

2. Do something to take your mind off your thoughts

We all know that when we have too much idle time, our minds can easily run on overdrive and make us go crazy. With that said, it’s important to have activities in your life that make you feel good so you don’t sit and ruminate too much, because that would make anyone feel crappy. If you find that your mind can’t stay quiet, maybe you just need a distraction. Get outside in the fresh air and go for a run, meet up with a friend for coffee, or maybe start on a project you’ve put on the back burner. Our mind can only control us if we allow it to, and sometimes, you just need to show it who’s boss!

negativity quote

3. Take time for self-care

This fast-paced world we live in doesn’t emphasize taking care of and honoring ourselves much, but good thing you don’t need the world’s approval! When you get home from work, instead of plopping down on the couch and zoning out, maybe go for a walk in your neighborhood with a friend or take a hot, relaxing bath. Remember, taking care of yourself isn’t selfish; it’s survival! We all need some R&R from time to time, so don’t hesitate to indulge and disconnect from this crazy world for a little while. Relaxation can do wonders for a wandering mind, because as you slow down, so will your thoughts. So take time for mindful meditation, a yoga session, or a long bubble bath to release your stress.

4. Remember that thoughts are fleeting

Say this to yourself repeatedly: “My thoughts don’t define me.” Where do thoughts come from, anyway? What purpose do they have? We might never know the answers to these questions, but we don’t have to. Simply remembering that your thoughts come and go like the seasons can help you relax a little and not put so much emphasis on them. In just a few seconds, your mind will wander to something else, so find some peace in this fact of life. A negative thought only becomes harmful when you pay too much attention to it and allow it to define you. You’ll learn to take away a lesson from every bad situation, and learn how to avoid it in the future.

5. Pay more attention to the outside world

A lot of us live in our heads so much that we completely miss the beauty all around us. Next time you go outside, look up from your phone for a second. What do you see? Notice the wind blowing through the trees, the squirrels chasing one another, the blue sky that seems to go on forever…we live in a beautiful world, and oftentimes, we forget the miracle of just being alive! We allow our daily worries to take over to the point that we have no room left for anything else.

Get out of your head for a second, and just take time to observe your world. Say hi to your neighbors, breathe in some fresh air, and say thanks for another day of living on this beautiful planet.

6 Exercises That Lift And Round Your Buttocks

by

Did you know that doing exercises for a bigger backside could be a good thing? Oxford University researchers found that women who have more thighs and butt have a lower risk of heart disease, diabetes, and other obesity-related conditions.

“The protective properties of the lower-body fat depot have been confirmed in many studies conducted in subjects with a wide range of age, BMI and co-morbidities,” the researchers wrote in the International Journal of Obesity.

Furthermore, the study showed that having more “junk in the trunk” is associated with higher levels of Omega-3 fatty acids, which help with brain function, and leptin, a hormone that helps regulate hunger signals.

It seems that women have become obsessed with getting a perfectly rounded, lifted booty, but maybe this isn’t such a bad thing. Of course, you should love your body regardless of its shape, but if you want to have a more muscular, toned butt, we have the perfect exercises for you to reach your goals.

Here are 6 of the best exercises for lifting and rounding your butt:

1. Glute Bridges

This exercise is pretty simple. Just lie flat on your back with your knees bent and arms either at your sides or clasped on your tummy. Then, lift your butt, lower back, and upper thighs off the floor and squeeze your butt muscles. Make sure your keep your ab muscles tight and lift your body until your hips are parallel with your knees. Hold this for a few seconds, and then bring your body back down. Repeat this for 3 sets of 10-12 reps.

2. Donkey Kicks

Another simple, yet effective, exercise. Get down on all fours with your hands under your shoulders and knees under the hips. With your left leg on the floor, lift your right leg at a 90 degree angle until your foot is parallel with the ceiling. Make sure to keep your right foot flexed and squeeze your butt muscles. Bring your leg back down without touching the floor and repeat for 10-12 reps. Switch to the other side and repeat for 3 sets on each side.

3. Sumo Deadlifts

For this exercise, you’ll need a dumbbell or barbell. It also might be helpful to look up a video for this exercise, because form is key. Start with your feet wide apart, toes pointed out, and your barbell next to your feet. Bend your knees and reach down for the barbell, making sure you keep your back and chest straight. Press through your heels and bring the weight up near your hips; remember to thrust your hips forward and squeeze your butt muscles. Then, bring the weight back down slowly and repeat for 4 sets of 8-10 reps.

butt

4. Bulgarian Split Squats

This exercise might feel a little strange, but it’s certainly worth it. Simply grab a chair and rest the top of your left foot on it. Bring your right leg out in front of you at a lunge-length. Then, lower your body into a lunge position until your left knee almost touches the floor and your right knee is parallel to the floor. You can choose to use dumbbells if you feel comfortable, but you don’t have to.

5. Swimmers

This is a tough exercise, but that’s what makes it so effective. Lie down on your stomach and raise both legs off the ground, squeezing your glutes as hard as you can. Reach your arms forward with your palms facing downward a few inches above the ground. Lift your left leg and right arm into the air, as if you’re swimming. Repeat on the other side, switching back and forth rapidly. Try to do this for 3 sets of 45 seconds each, resting for one minute in between.

 

Foods to never eat before exercise

 

6. Walking Lunge Exercises

We know you’re probably sore and exhausted by now, but you’ve made it to the last exercise on the list! Almost time for a break now. For this one, you can choose to use dumbbells, but you don’t have to. Stand with your feet shoulder-width apart and your hands at your hips or down by your sides. Then, step one leg forward and descend until your rear knee almost touches the floor. Make sure your front knee doesn’t extend beyond your toes, and keep your torso and chest upright. Then, bring your rear foot forward and stand back up. Bring the opposite foot forward and repeat for 3 sets of 10-12 reps on each side.

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