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

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“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

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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
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5 Negativity Management Tricks That Make You Positive Again

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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

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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.

Researchers Reveal: Parents Who Influence Their Kids’ Success Do These 7 Things…

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The word ‘success’ is hard to define because it means different things to different people. For the purpose of this article, we’ll define success as: ‘Fulfillment of one’s potential that ultimately leads to happiness.’

You’ll notice that, while many of these studies revolve around academic achievement and financial success, there is an unmistakable relationship between the lessons taught and learned throughout childhood and happiness as an adult.

As it turns out, researchers have discovered that several childhood factors can predict one’s success as an adult. Unsurprisingly, many of these factors are related to the parent-child relationship.

Here are seven things that parents do that can influence their kid’s success, according to science:

1. They let kids be their ‘copycat’

Copycatting = Openmindedness

If your kid seems to copy everything that you do, science says that they’re more likely to be freethinkers. According to a study conducted by researchers at the University of Kwazulu-Natal in South Africa and the University of Queensland in Australia, kids who mirror mummy or daddy’s behavior may be able to read more into people’s actions and develop respect of other peoples’ cultures and way of life.

 

blessing

 

 

2. They don’t allow kids to watch aggressive or violent t.v.

Violent T.V. = Aggressive grown-ups

In a 2003 study published in the journal ‘Developmental Psychology,’ researchers found:

“…archival data (of 779 adults) reveal that childhood exposure to media violence predictors young adult aggressive behavior for both males and females.” The study goes on to note that children who identify with aggressive television or movie characters are more likely to be themselves overly-aggressive.

3.They display self-control

Self-control = Good adjustment

According to University of Florida professor Roy Baumeister, parents should focus more on teaching children self-esteem and self-control.

Baumeister cites a 32-year study published by the Proceedings of the National Academy of Sciences, which states that children taught self-control habits early in life are more likely to be physically healthier, financially secure, and less prone to troublemaking in adulthood.

4.They never forget the negative effects of childhood trauma

Better treatment = Better memory and emotional control

Neuroscientific studies show that people who experienced childhood abuse have worse memories and less control over their emotions.

“Any dysfunction, trauma, or abuse you experience in childhood affects you into adulthood. No one can escape from it. It’s like having an umbrella in a heavy rainstorm … No matter how big your umbrella is, some part of you is going to get wet.” ~ Tina Fuller

In a study conducted by Harvard University and published in the journal Proceedings of the National Academy of Sciences, emotional and/or sexual abuse during childhood may lead to underdeveloped areas of the hippocampus that control regulation of emotion and memory.

5.They expect more

Higher expectations = Higher levels of education

“Parents who saw college in their child’s future seemed to manage their child towards that goal irrespective of their income and other assets,” says Neal Halfon, a professor at the University of California at Los Angeles professor.

Professor Halfon cites a 6,600 participant survey of children born in 2001.

6.They give More presence than presents

More attention = More achievement

Per a 2015 study published in the journal Child Development, children who receive more attention from their parents realize higher levels of success.

University of Minnesota psychologist Lee Raby adds, “This (study) suggests that investments in early parent-child relationships may result in long-term returns that accumulate across individuals’ lives.”

7. An early (and strong) maternal connection

Maternity leave = Many successes

In the United States of America, the wealthiest country on the planet, just 12 percent of companies offer their employees paid maternity or paternity leave – an abysmal number. Worse, the country seems to be going backward in this regard: 17 percent provided the benefit in 2010.

Mountains of research continue to show that paid maternity leave offers more than a few benefits, including higher educational attainment, IQ scores, and income levels. In fact, this research has been used to try and influence policymakers.

Sources:
http://onlinelibrary.wiley.com/doi/10.1111/cdev.12325/epdf
http://uk.businessinsider.com/scientific-proof-paid-parental-leave-is-good-for-everyone?r=US&IR=T#ixzz3jBLmki5l
http://www.independent.co.uk/news/science/25-scientific-ways-your-childhood-influences-your-success-as-an-adult-a6865296.html

Researchers Explain What Getting Pimples Says About Your Health

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You are probably well aware that your skin (including fingernails and hair) reflects your health. According to a technique called ‘face mapping,’ various areas of the face reflect the health status of different internal organs.

“Face mapping is the ability to see the reflection of the body’s organs on each part of the face by observing the face’s complexion — such as luster, dullness, and color— as well as the tongue and face expression,” explains Chinese scholar and co-founder of the skincare line Baszicare Chapman Lee.

The practice of face mapping dates back several thousands of years and is the product of (mainly) Chinese and Indian medical practitioners. The concept of face mapping has slightly evolved to include newer dermatological findings. However, the central idea remains the same: where you’re breaking out reflects what’s going on in your body.

Five Things Your Pimples Reveal About Your Health

Here is what the six areas of your face and what the presence of acne may reveal about your health:

respect your body

1. Cheeks

According to face mappers, your cheek area is associated with lung function.

Medical conditions such as bronchitis, chronic obstructive pulmonary disease (COPD), or respiratory failure may present with acne around one cheeks. Heavy smokers are also more likely to develop skin problems around the cheek area.

Taking care of allergies and avoiding smoking are two ways to clear up this area of the face.

2. Chin and Mouth

The chin and mouth are related to the upper gastrointestinal tract. Skin problems in this area may be due to poor eating habits, e.g., overconsuming fast foods and processed foods. To keep breakouts from occurring in this area, consider eating a natural, fresh-foods-only diet. Also, get plenty of fiber, which helps ease digestion.

The chin area is associated with the kidneys – which contain the byproducts of metabolism – and the urinary tract (bladder, ureters, and urethra.) PMS symptoms often cause inflammation of the skin around the chin area. Reducing your stress and toxins exposure is paramount to clearing up problems around these areas.

3. Lower forehead

Ancient schools of Chinese and Indian medicine taught that the lower forehead is connected to your mind and spirit. The surfacing of acne, pimples, and other blemishes may be due to prolonged bouts of anxiety and stress.

The area around your eyebrows is indicative of liver health. Acne here may indicate that you ingest too many harmful toxins (e.g., alcohol, fast food, nicotine.) Preventing acne requires eliminating or moderating toxin exposure and a new, low-fat diet.

4.  Upper Forehead

The area where your hairline begins ends in the upper part of the forehead. Chinese and Indian medicine practitioners believe that this area is linked to the lower intestines or lower gastrointestinal (GI) tract. Acne in this area may indicate problems with digestion.

Rectifying skin issues around the upper forehead requires consuming plenty of antioxidants (berries, green tea, lemon water, etc.). Also, make sure to eat foods that are rich in dietary fiber (artichokes, peas, beans, lentils).

5. Pimples on the nose

Skin areas around the nose may reveal problems with the lungs and respiratory system. Also, oily skin and dehydration in this area may lead to blackheads and pimples.

Cardiovascular problems are also linked to skin health in this area. Try to limit your exposure to stress – and see if blemishes around your beak clear up (who knows, right?!)

Another way to avoid breakouts around the nose is to eat a healthy, natural diet with plenty of fruits and vegetables. Besides that, make sure to wash your face using the appropriate type of wash for your skin type (and sensitivity.)

How to Care for Your Skin to Avoid Pimples

acne

1.     Use a Cucumber Mask to Lower Inflammation.

Cucumbers have a high water content, so making a mask can keep your skin hydrated. Since water contains oxygen, this will help lower Inflammation and keep your follicles from clogging.

2.     Try a Mask With Honey and Menthol for Fresh Skin.

People have been using honey as an anti-inflammatory for thousands of years. Honey also contains antioxidant and antibacterial properties, making it an ideal ingredient for a face wash. Menthol has cooling properties to make the skin feel refreshed as well.

3.     Use Special Cream or Cleanser For Oily Skin.

Many face masks and cleansers are specifically formulated for oily skin. The next time you buy a face cream or gel, pick one suited to your skin type. Alternatively, you could use apple cider vinegar or honey and lemon, as the astringent properties will make your skin dry.

4.     Opt For A Lemon Mask to Reduce Inflammation.

Lemons can naturally help soak up excess oils on the skin and unclog pores. If you have pimples, make sure to try a lemon mask to cleanse the sebaceous glands.

5.     Stay Hydrated Throughout the Day.

Water is essential for almost every function in the body, including keeping the skin hydrated. Drink at least 3 liters of water each day, so your skin stays moist and refreshed.

6.     Eat Your Fruits and Vegetables.

Fruits and vegetables also make the skin glow and provide essential nutrients. If you want clear skin, try to eat several helpings of fruits and veggies each day.

7.     Avoid or Limit Processed Foods.

As we said above, oily, greasy foods can increase the likelihood of pimples. Avoid fast foods and simple carbohydrates and opt for fresh, whole foods instead.

What Causes Pimples?

Although most people associate acne and pimples with teenagers, adults can get breakouts too. A study by the Journal of Clinical and Aesthetic Dermatology found that adult acne affects at least 15% of men and 80% of women in the United States. Pimples occur when oil and dead skin cells clog hair follicles. When the clogged pore becomes infected with bacteria, a pimple or zit forms.

While most people get acne on their faces, breakouts can also occur on the back, neck, and shoulders. Both genetics and environmental factors such as pollution, diet, and stress can contribute to pimples.

The most common causes of pimples include the following:

•   Hormone Fluctuations

A group of sex hormones called androgens can cause pimples in men and women. While men naturally have higher androgen levels, women produce the hormone in smaller amounts. An increase in androgen causes sebaceous follicles to enlarge and produce excess oil or sebum.

Your skin requires sebum to stay hydrated, but too much oil can clog pores. Some women find more acne during menopause due to a decrease in estrogen and an increase in androgens. Women with PCOS and other conditions associated with hormonal imbalances can also get pimples.

•   Diet

The foods we eat affect every aspect of our minds and bodies, including our skin. The American Academy of Dermatology Association says that certain foods high on the glycemic scale can increase the likelihood of acne. Foods and drinks that quickly raise blood sugar, such as white bread, white rice, potato chips, fries, desserts, and sugary beverages, fall under this category.

Eating simple carbohydrates such as these triggers an inflammatory response throughout the body, causing your skin to ramp up sebum production. This creates the perfect environment for zits to form.

However, following a low-glycemic diet that includes fruits, vegetables, lentils, and grains can reduce pimples. Researchers found that 2,258 US patients who followed a low-glycemic diet for weight loss also had less acne. In fact, 87% of the patients reported a reduction in pimples, and 91% didn’t need as much acne medication.

Some people in the studies also reported having more acne when they drank cow’s milk. Researchers found that women who drank two or more glasses of skim milk per day had a 44% higher chance of getting pimples than other women. Interestingly, the researchers didn’t find any evidence that dairy products like cheese or yogurt caused breakouts – just milk. It’s believed that certain hormones in the milk may trigger Inflammation throughout the body, leading to acne. However, more research is needed to confirm these findings.

•   Makeup

Many women find that their makeup can clog their pores, leading to pimples. Oil-based foundations and concealers, in particular, can cause acne because of the excess oils in the products. If you frequently get breakouts from your beauty products, consider switching to brands that don’t use oil. Also, wash your makeup off thoroughly each day to prevent clogged pores. You might want to go makeup-free a few days per month to give your pores a chance to breathe.

•   Stress

According to research, chronic stress can cause pimples due to increased cortisol and androgens. Our bodies produce these hormones in response to stress, causing oil production in the skin to expand. This can lead to breakouts during prolonged stressful episodes. To keep pimples from appearing, practice mindfulness or other relaxation techniques. Keeping your stress low will also improve other aspects of your health, such as mental and emotional wellbeing.

pimples

Final Thoughts on Pimples and Your Health

When you have an acne breakout, it can tank your self-esteem and overall mood. You might not worry about pimples if you’re an adult, but they can pop up from time to time. During periods of high stress or hormonal fluctuations, you might see a few pimples on your chin or cheeks. It’s nothing to feel concerned about unless you start noticing them more often.

However, you can take matters into your own hands and avoid pimples by making lifestyle changes. Exercising, eating healthy, managing stress, and practicing good hygiene can help keep pimples from forming.

8 Habits That Make You Age Faster Than You Should

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“You don’t stop laughing when you grow old, you grow old when you stop laughing.” – George Bernard Shaw

There are things that we do in our day-to-day lives that can make us age beyond our years. As we get older, we want to make sure that we’re doing things in our lives to keep us as healthy as possible, rather than adding years onto our bodies.

There are habits that we do every day that can age us faster. Being able to recognize these habits will make it easier to quit them, so that we can keep our bodies and minds young, and make sure that we’re not aging ourselves. Science has proven that avoiding these specific habits will keep you young.

“What can we do to slow the aging process? Because physical aging can be accelerated by environmental factors such as lack of physical activity, regular exercise can offset physical aging and improve quality of life,” says Dr. Sandra Hunter, associate professor of exercise science.

Here Are 8 Habits That Make You Age Faster

1. Not reducing your blood pressure

Blood pressure is something that, while we’re young, we don’t think too hard about. It can mean that when it really starts to matters, we’ve already gone long enough not watching our blood pressure that things can get hairy.

According to Hello Heart, “It turns out the early stages of hypertension (those you experience in your 20s, 30s and 40s) and high blood pressure, have a very real impact on how old you look. Even though you aren’t getting heart attack-like symptoms, you are aging faster than you should, and those around you can tell.”

Therefore, if you let your blood pressure go unchecked, high blood pressure can even take years off your life, including causing the risk of heart disease, stroke or even heart failure.

2. Not watching your weight

Science has long proven that people who were overweight and who managed to lose some of that weight and keep it off were able to improve their life span. Not watching your weight can make you age faster. When studied, patients who lost at least 2.2 lbs increased their lifespan by 2 months. Maintaining a healthy weight can increase your lifespan, as well as stop you from aging faster.

3. Smoking

Most people know the health risks of smoking, including skin, lung and throat cancer. But smoking can also make you age much faster than your body should be aging. Even after you’ve quit smoking, it’s hard to turn the effects back around that can cause problems years down the line after you’ve quit.

According to WebMD, “Maybe there is no fountain of youth, but there is a surefire way to make yourself look older. Smoking changes the skin, teeth, and hair in ways that can add years to your looks. It also affects everything from your fertility to the strength of your heart, lungs, and bones.”

It’s best to never start smoking to begin with, but even if you’ve already begun, quitting is much better than keeping on smoking. It’s one of the most dangerous and biggest things that age you faster.

4. Not living life

Instead of taking chances, and living your life the way that you want to, some people tend to take the easy path. When you don’t live your life to the fullest, and your life isn’t something that makes you happy and fulfilled, it means that you’re much more likely to die sooner, and age faster. People who live in a state that is overwhelmingly positive have reported feeling healthier and happier, and living longer lives.

aging faster

5. Lack of physical activity

If you consider yourself a lazy person, or someone who just doesn’t like to exercise, this could be a habit that’s really shortening your life and making you age way faster than you should be. Science has already proven the benefits of physical activity – even low level physical activity like taking a walk every day.

According to this study, Dr. Mark Tarnopolsky, MD, PhD stated that “a person can slow the speed at which they age by exercising regularly.” You don’t have to become a weightlifter, but for a longer, healthier life, starting up some exercise is just the thing.

6. High cholesterol levels

Much like blood pressure, cholesterol is something that a lot of people don’t pay attention to when they’re young. If you have a habit of just letting yourself go without keeping an eye on your cholesterol levels, you may be making yourself age faster – even if your twenties and thirties. Making sure you’re getting enough good cholesterol and lowering your bad cholesterol is a great way to stay healthy and stop yourself from aging faster than you need to be.

7. Not practicing meditation

Stressed out? Anxious? Upset? Feeling lots of negative emotions? Do you just let yourself wallow in those feelings without trying to work through them? Are you the type of person to let yourself get overwhelmed by your negativity? This is a habit that is definitely making you age faster.

According to this study, “… meditation mitigates stress-related cognitions and propagation of negative emotions and negative stress arousal, a longstanding practice of mindfulness or other forms of meditation may indeed decelerate cellular aging.”

Getting into meditation and peaceful mindfulness will help reduce your anxiety and stress, while making sure your negative emotions aren’t taking years off your life.

8. Giving up on education

Education, and especially university and beyond, can be inaccessible for a lot of people. But, if you’re capable to going, it’s important to get as high of an education that you can. Studies have shown that education has an impact on your life in so many different ways, and all of them work together to improve your health, help you live longer, and keep you young.

Final thoughts

No one wants to age faster than they need to! Keeping young is more than just about buying moisturizing cream and wearing the right kind of makeup. Staying young also includes taking care your body, from your physical body to your mind and spirit. Turn these habits around to keep yourself from aging faster, and to stay living a long, healthy life.

(C)Power of Positivity, LLC. All rights reserved
References:
https://medium.com/magazines-at-marquette/big-question-why-do-we-age-a-scientists-answer-1ac251fc31e2
https://helloheart.com/high-blood-pressure-premature-aging/
https://www.webmd.com/smoking-cessation/ss/slideshow-ways-smoking-affects-looks
https://www.amssm.org/research-says-regular-exe-p-145.html
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3057175/

25 Things Everyone Needs to to Do On Their Own In Life

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The beauty of life is that it’s ours to create. To build the life that we desire – and there are no exceptions – we must we willing to achieve some things individually, and it all starts with the willingness to teach and learn.

One of the big problems in society – in particular, the modern education system – is that we don’t teach children usable life skills. (Does the anatomy of a frog have any application to everyday life?)

Many of us (including this author) have had to learn some of the lessons on this list the hard way. The wonderful thing is that it’s never too late to grow and learn.

Here are 25 things we all need to learn and achieve on our own:

“The harder I work, the luckier I get.” ~ Samuel Goldwyn

1. How to Make Money Work for You

Saving money is a terrific (and extremely rare!) habit. Even more unusual is the knowledge of how to turn those savings into a profitable investment. Understanding bonds and interest is a good place to start.

2. How to Create a Healthy Network of People

“You’re the average of the five people you spend the most time with.” – Jim Rohn

So many well-intentioned, intelligent people fall by the wayside merely because they chose the wrong crowd and trusted the wrong people.

3. How to Develop a Personal Brand

What you choose to focus on on a daily basis determines the story of your life. If you focus on being a people-pleaser, there’s a good chance that your light will never shine.

4. How to say “No!”

“He who would accomplish little must sacrifice little; he who would achieve much must sacrifice much; he who would attain must sacrifice greatly.” – James Allen

Learn to say no to the things that provide no value.

say no

5. How to Be Persuasive

Some people are naturally persuasive – a marvelous ability to have. These folks are calm, amicable, and reciprocate manners and goodwill.

6. How to Communicate With Others

Small talk – most people hate it. Know why it exists? Because some are terrible communicators. Focus on what you need to say, listen to the other person, and ask questions.

7. How to Tell a Good Story

Natural storytellers are some talented folks. They can seemingly take a bland topic and make it a must-listen – and people love them for it.

8. How to Write for Pleasure or Personal Benefit

Teaching yourself how to journal (just scribble down your thoughts) or write for fun is a powerful life tool. It all starts with making a habit of putting your thoughts on a piece of paper.

9. How to Be Creative

If you experiment enough, you can unleash a creative spark that you never knew existed. People who are highly logical have the most trouble – as they try to “think” creatively. But creativeness begins with a mind adrift.

10. How to Be Alone

“The person that you will spend the most time with in your life is yourself, so better try to make yourself as interesting as possible.”?—?Unknown

11. How to Meditate

Meditation has proven to be one of the most powerful practices in existence. Beneficial as it may be, it requires stillness and quiet – which goes against the grain of modern living.

12. How to Manage Stress (!)

We’re terrible stress managers. Start dealing with stress more efficiently by asking a simple question: “What do I repeatedly think, do, or say that frustrates me?” Now, come up with a solution!

13. How to Be a Better Decision Maker

“The more decisions you make, the better you’ll become at making them. Muscles get stronger with use, and so it is with your decision-making muscles.” – Tony Robbins

14. How to Be Productive

Most people overestimate what they can do in one year and underestimate what they can do in ten years.” – Bill Gates

What do you want to achieve in life? How do you need to use your time to accomplish these things?

15. How to Focus (Ignore Distractions!)

We’re all capable of a high level of focus. Rule numero uno is ignoring distractions – i.e., smartphones, chatter (inner and outer) – which is the gateway to keen attention.

16. How to Retain More of What You Read

This one’s simple, but not easy: approach anything that you want to read with intent. What are you trying to get out of that book or article? Reading with emotion will make the material more memorable. Stop and quiz yourself along the way.

17. How to Manage Information Overload

There is a ton of information available at the press of a virtual button. Starting managing information better by kicking the “I need to know” habit (unless, of course, you do need to know!)

18. How to Become a Better Learner

“Repetition is the mother of all learning.”

Repeat something, anything, until it becomes muscle memory. See, learn, do.

19. How to Live Healthily

Start weaning yourself off of the sugar. Eliminate fast food. Do at least 15 minutes of light exercise every day.

20. How to Create Good Habits

Creating good habits involves positive emotion. Write down your new habit and what it will mean for your life. Now, visualize (see #21!) living out this habit every single day.

21. How to Practice Visualization

Visualization is like daydreaming with a purpose. What do you want? Now, picture yourself as if it is already yours. Repeat, repeat, repeat.

22. How to Set and Achieve Goals

Use the SMART acronym when setting any goal: specific, measurable, achievable, relevant, and time-limited.

23. How to Monetize Your Passion

What are you good at? What do you love to do? What opportunities are out there for you to take or create? Remember, it’s never too late.

24. Specifying Beliefs and Values

Determining one’s beliefs and values toward the world help us to make better decisions – and serves as an invaluable guide.

25. How to Be Self-Aware

“Your visions will become clear only when you can look into your own heart. Who looks outside, dreams; who looks inside, awakes.”
-C.G. Jung

https://youtu.be/GMfiSPXYGdo

(C)Power of Positivity, LLC. All rights reserved
Sources:
http://smarterwebsiteowner.com/smart-goals-for-your-website/
https://medium.com/personal-growth/25-essential-things-you-can-learn-that-will-give-you-the-edge-in-life-626ae97c512

Researchers Reveal Why You Should Do Yoga With Your Partner

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Yoga has all kinds of health benefits. It’s good for your flexibility, heart, mind, and soul. When you do yoga, it can help heal all kinds of ailments, both physical and mental. People who have anxiety or depression often report that doing yoga and learning how to breathe correctly with the complicated poses have helped them out immensely.

“Yoga is not just repetition of few postures – it is more about the exploration and discovery of the subtle energies of life.” – Amit Ray

But there’s one more secret benefit to yoga that a lot of people don’t know about, and that’s how it can benefit your relationship. That’s right—researchers now have solid reasons why you should do these poses with your partner.

“A couples’ yoga experience can serve as a kind of mini ‘retreat’ or ‘workshop’ to strengthen a relationship. Rather than just going to a class and practicing next to each other, couples’ yoga requires couples to really pay attention to each other in the moment and work together toward common goals,” says psychotherapist and certified yoga instructor Julia Lehrman.

Here Are 5 Reasons Why You Should Do Yoga With Your Partner

couples yoga

1. Yoga connects your body and mind

One of the main benefits of yoga is to connect your mind and your body. Oftentimes we think of our bodies as just vessels without really understanding that our bodies are also ourselves. Yoga helps close that bridge and connect mind and body.

“Mind-body exercise is about creating wellness. It’s about cultivating your health by restoring balance… You start to uncover your body’s own wisdom,” says author Shirley Archer.

In order to develop good relationships with people, especially romantic ones, we need to have a solid connection between our bodies and our minds. When we only engage with other people with one or the other, our relationships tend to suffer and be shallow. Yoga will help you have a more rounded and complete relationship.

2. Yoga makes you more sensitive

When you engage in yoga, it can help increase the sensitivity that you feel to both yourself and the world around you. You will learn to listen to your body and your mind, and engage with your thoughts and feelings in a more open and honest way. When you nurture that relationship with yourself, you will inevitably be able to nurture your relationships with others as well. Doing yoga with your partner means the both of you will be able to have more open and honest relationships with yourselves as well as with one another.

3. Yoga helps you live in the present

Living life in the past is something that a lot of people tend to do without meaning to. They hold onto past relationships and old grudges and things that are no longer happening, but still allow them to affect them.

“We’re living in a world that contributes in a major way to mental fragmentation, disintegration, distraction, decoherence,” says Buddhist scholar B. Alan Wallace.

When you practice yoga, it helps you live your life in the present instead of hanging on to the past. With yoga, you have to focus on your body, on your breathing, and on your balance. Using these things teaches us to be present in the moment. When both partners engage in yoga together, you’ll both be present in the moment and be able to connect with each other more fully.

4. Yoga lowers your defenses

Yoga is all about releasing tension and energy that gets built up in our bodies. When we open ourselves and release that tension, our defenses lower and allow us to engage with the people around us in a healthier manner. We have all known people, or perhaps been that person, who is always withholding themselves from their partner for fear of getting hurt. That can cause a lot of tension in the relationship.

Thankfully, doing poses together can repair those issues between partners and strengthen your connection. Relationships that have one or both partners who have raised defenses often do not last, so yoga can really benefit those relationships.

“Doing yoga with your partner is one way of practicing communication with each other, since you have to be attentive to your partner’s body in each pose you do together. For many couples, it’s a way of deepening the connection between two people and being present with each other,” says Aimee O’Connor for Huffington Post.

yoga

5. Yoga opens your heart to love

Many people who haven’t tried yoga don’t know that yoga can teach you how to feel in new and different ways. Because there’s so much focus on opening and releasing when it comes to yoga. Indeed, connecting your emotions and opening your heart to love is one of the biggest benefits when it comes to doing yoga.

“In life we go through many things… a wide array of emotional hurts. Over time, these experiences cause us to put up little walls around our hearts. We believe that if we can just protect our hearts behind these walls, that we will avoid getting hurt, so we slowly begin to close off, adding layer upon layer over our vulnerable hearts. Yoga helps us to heal and strengthen the heart, in both the physical and the metaphysical sense,” says yoga instructor Charity Poole.

When you focus on doing these moves with your partner, having your heart open to love can be extremely important to keeping your relationship strong. Yoga often crosses into spirituality in a way that a lot of people don’t really understand. But, if you put the effort in, you’ll find that your heart and soul open up to love in a way that you’ve never experienced before.

Final Thoughts on Doing Yoga With Your Love

Yoga isn’t just a new age gimmick. It is actually an exercise that is based on health and physical fitness. Not only that, but many other cultures use it to help with mental and spiritual health. When you’re in a relationship, doing these poses together is a great way to make your relationship stronger and connect with one another.

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