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Nervous Breakdown Symptoms: Experts Reveal 7 Warning Signs Of A Nervous Breakdown To Never Ignore

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What is a ‘nervous breakdown’?

The term “nervous breakdown” was considered a medically legitimate condition. It was once used to describe an array of mental illnesses, including acute stress disorder, anxiety, and depression.

Today, the term “nervous breakdown” describes intensive symptoms of stress and an inability to cope with life challenges. Often, these symptoms stem from an underlying mental health disorder (e.g., PTSD, chronic anxiety.)

“A Nervous or mental breakdown is a term used to describe a period of intense mental distress. During this period, you’re unable to function in your everyday life.” ~ Healthline

If individuals lack internal and/or external means of coping with stressors, they are more prone to a severe anxiety-related disorder. Severe anxiety disorders (e.g., panic disorders and some phobias) and their symptoms can feel as if one is experiencing a “nervous breakdown.”

7 Early Signs of a Nervous Breakdown

nervous breakdown

Prolonged periods of stress will eventually inhibit one’s ability to function normally. Higher stress levels over a protracted period will almost certainly have psychological effects. Of course, the earlier one detects symptoms and takes appropriate action, the better. Sans treatment, the risk of developing a lifetime mental illness increases drastically.

Obviously, we don’t want this to happen. It benefits us, then, to understand some early signs of a “nervous breakdown.” Here are seven:

1. Abusing Alcohol or Drugs

Mental breakdowns and substance abuse often go hand-in-hand. Both are used as a method of coping, and both serve only to exacerbate the problem. Chronic abuse of drugs or alcohol will rewire the brain, damage the body, and intensify all other symptoms.

2. Sleeping Too Much or Not Enough

Sleep, like alcohol and drugs, is often used as a coping mechanism. While excessive sleep may not be as dangerous as illicit substances, it reinforces avoidance behavior (used as an “escape.”) Insomnia-like symptoms may surface for many reasons: overthinking, substance abuse, and hormonal changes are three common ones.

3. Constant Fatigue

The body and brain are not designed to withstand neverending stress. Continuous distress saps our cognitive energy, draining our bodily energy. Fatigue may also show up as a noticeable physical weakness. This may make it hard to do the things we need to do.

4. Anxious or Depressive Symptoms

No surprise here; anxiety and depression are two catalysts of a nervous breakdown. As mentioned, doctors used to refer to both as a nervous breakdown, and they are indeed similar. Mental breakdowns, like anxiety and depression, are slow to form. For example, one may first notice a slight inability to concentrate or a bit more difficulty getting out of bed.

5. Brain Fog

Brain fog, also referred to as ‘clouding of consciousness,’ is an unofficial medical term denoting an abnormality of the overall level of consciousness. The brain’s executive functions – attention, planning, self-control, decision-making, and memory – are regularly the first to experience the brunt of brain fog.

6. Panic Attacks

A panic attack is a terrible experience that involves a sudden urge of overwhelming anxiety and fear. The patient/victim may feel like they’re losing their mind, perhaps even dying. Symptoms comprise difficulty breathing, a racing heartbeat, chest pains, and extreme dizziness.

7. A Sense of Overwhelm

Dr. Heather Monrow, MSW, LCSW, a director of mental health treatment at Newport Academy in Connecticut, says, “Even small everyday tasks begin to feel like too much to cope with, and social situations seem overwhelming.” Monroe attributes this overwhelming sense to an “ongoing buildup of worry and stress.”

worries and tensions

Final Thoughts on Getting Help for a Possible Nervous Breakdown

It’s common for someone to feel unable to deal with life’s stressors at some point. If you suddenly experience a sense of overwhelm, panic, or any of the abovementioned symptoms, please seek the advice of a medical doctor.

Your doctor will treat the physical symptoms and may refer you to a psychologist or psychiatrist, who will then decide the best course of action in addressing your behavioral, emotional, and mental symptoms. Caregivers should also contact a doctor as soon as possible if they’re worried about a loved one’s behavior or psychological state.

Altering one’s lifestyle may help prevent a nervous breakdown. Good lifestyle habits lessen the severity and frequency of symptoms and increase the likelihood of recovery. Here are a few ideas:

– get regular exercise: at least three times a week, for 30 minutes
– learn about and practice mindfulness meditation (perhaps the best self-help advice!)
– avoid drugs, alcohol, caffeine, and other stress-inducing substances
– set a regular sleeping schedule and stick to it (even on weekends)
– get 6-8 hours of quality sleep per night
– learn instant relaxation techniques (e.g., “the relaxation response.”)
– incorporate deep breathing into your daily routine
– pace yourself, take mini-breaks, organize your environment and daily activities, and keep a daily to-do list
– stretch or take a brisk walk during break times
– delegate or get someone to help with taxing work

Per mentalhealth.gov, trained crisis workers can talk 24 hours a day, 7 days a week at 1-800-273-TALK (8255).

A live chat option is available at https://suicidepreventionlifeline.org – or you can dial 988 for immediate help.

Researchers Reveal 4 Triggers of Stress Eating (And How to Stop It)

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It turns out that “emotional eating,” or “stress eating” is a very real phenomenon.

“The problem that we’re trying to address is that the success rates for long-term weight loss are not (good) … Stress eating may be one reason why people don’t do as well in behavioral weight loss groups, because (they) don’t address stress eating or any of its contributing factors.” ~ Temple University

(A quick note: the contents of this article do not pertain to medically-recognized eating disorders – a potentially severe health condition. If you feel that you may fall into this category, please seek professional help immediately!)

The hormones released during periods of stress, combined with the mental and biological effects of eating high-fat, sugary “comfort foods,” causes many of us to overindulge.

Strangely enough, feelings of hunger are suppressed by the stress response in the short-term. Hormones released by brain and kidneys create an excited physiological state that often results in delayed eating. The same cannot be said of chronic stress, however.

During prolonged periods of stress, the body churns out the stress hormone cortisol, which can create intense feelings of hunger. If the body is unable to “switch off” the stress response, as is the case with chronic stress, then cortisol continues to be produced.

Numerous studies have shown that emotional or physical distress increases the consumption of foods high in sugar, fat, or both. Researchers attribute this response to the body’s overproduction of cortisol, insulin, and ghrelin – another “hunger hormone.”

“Comfort” foods really do create feelings of comfort.

During and shortly after the consumption of fat- and sugar-laden foods, the part of the brain associated with stress is restrained. In other words, these foods really are “comfort” foods in that they do counteract the brain’s stress response – something that contributes to a habit of overeating.

Several studies demonstrate the link between repeated intake of comfort foods, elevated stress levels, and obesity. Additional research shows that individuals who engage in this cycle are more likely to suffer from diabetes, heart disease, obesity, and stroke.

Additionally, stress eating can undermine weight loss. Per the Mayo Clinic:

“Stress eating can sabotage your weight-loss efforts. It often leads to eating too much, especially of high-calorie sweet and fatty foods. The good news is that if you’re prone to stress eating, you can take steps to regain control of your eating habits and get back on track with your weight loss goals.”

It’s worth keeping the nasty effects of “comfort” foods in mind going forward.

Stress eating study

It’s apparent by now that negative emotions encourage stress eating. Understanding this is the first step; the second is being able to identify the triggers of stress eating.

A 2010 study points to certain emotions and moods that most often precede stress eating. The rationale given for the study is as follows:

“Obesity prevention is a number one public health research priority. It is clear that stress eating may play a significant role in the (development) of obesity … it is necessary to study potential determinants of behavior leading to weight gain (to) identify methods of prevention … stress eating poses a good point of intervention because it appears to be a (changeable) risk factor.”

The researchers anticipated that all negative emotional and mood states are associated with stress eating and that females are more likely to eat emotionally than males.

Here’s some background on the research:

– Total of 666 participants, of which 74 percent were females.

– Data were gathered via a paper-and-pencil survey.

– Stress eating was measured using a 13-item, 5-point Likert scale, in which participants reported how often they engaged in said behaviors, from “never” to “very often.”

After analyzing the data, researchers found the following triggers to be strongly related to stress eating behaviors:

1. Perceived Stress

Perceived stress is defined as “the uncontrollability and unpredictability of one’s life, how often one has to deal with irritating hassles, how much change is occurring in one’s life, and confidence in one’s ability to deal with problems or difficulties.”

Some of the items included on the survey: “Had to keep secrets from my friends or parents,” “Have been worried about my social life,” and “I just have too much work to do.”

2. Worries

Worries, as measured in the survey, are similar to those of anxiety and stress. Researchers inquired as to how frequently the person had worried about things such as self-image, relationships, and performance.

3. Tension and anxiety

The study determined a correlation between anxiety, tension, and stress eating. It is unclear as to why the authors included tension along with anxiety, though one can reasonably assume they did so because anxiety often evokes the feeling of tension, and vice-versa.

4. Confused mood

Stress eating stemming from confused mood is more likely to occur in males than females, according to researchers. A more “diffuse” state of mind, confused mood involves an overall lack of clarity rather than a distinctly reactive psychological episode.

How to stop stress eating

Fundamentally, the act of stress eating hinges on (a) an individual’s sense of self-control, and (b) identifying psychological states that induce stress eating.

Try these easy tips for changing emotional eating habits:

– Keep a food diary: Jot down what, when, and how much you eat; along with your mood. Over time, you may see a pattern to change.

– Lower your stress levels: Try managing stress with something like deep breathing, meditation, or yoga.

– Remove temptations: The best advice here is to keep comfort foods out of your cupboards. Don’t go shopping while hungry either.

– Snack healthy: If the feeling that you must eat arises, choose a low-fat, low-calorie food like fresh fruit, vegetables with low-fat dip or unbuttered popcorn.

– If necessary, seek help: Eating disorders can be a severe medical condition, particularly if caused by a mental health condition. Often, such a case can not be resolved using self-help methods.

A mental health disorder is not your fault. Don’t be ashamed to ask for help!

7 Differences Between A Good Friend And A Bad One

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“Friends are the siblings God never gave us.” – Mencius

Ever wonder what the difference between a good friend and a bad one is? We are often surrounded by friends every day, but the level of friendship varies from person to person. There are going to be things that a good friend does differently than just a regular run-of-the-mill friend, or even a bad friend. You will most likely see the differences in all kinds of ways, from the way they talk to the way they interact with you and your loved ones. If you’re looking to figure out the difference between a good friend and a bad one, here are some of the best signs.

Here Are 7 Things A Good Friend Does Differently

1. They accept you – flaws and all

They accept you for who you are, no matter what, even if you’re really bad at showing up on time, or if you tend to accidentally say the wrong things. “Trying to change a person never works. People know when they are not accepted in their entirety, and it hurts.  A real friend is someone who truly knows you, and loves you just the same,” says coach and author Marc Chernoff.

They’re going to adore you even if you have a couple of flaws that need to be worked on. They won’t ever make you feel bad for being human, and they’ll even help you work on your flaws by being so kind and compassionate to you in the first place.

2. They help you move forward

They’re always going to be there to support you in all of your endeavors. They’re going to push you forward toward your goals no matter what. Even when things seem tough, you never have to worry about a good friend leaving you behind. They’re always going to be your number one cheerleader and they’re always going to help you move forward.

3. They never judge you

They may try to give you advice and guide you, but they’re never going to judge the choices that you ultimately decide to make. You’ll know a good friend from anyone else because you will always feel safe telling them the things going on in your life.

You won’t ever have to worry about being judged secretly, because a good friend cares about you enough not to judge you for what you do. Good friends know that “they are not in your shoes and may have no idea what you are experiencing,” adds life coach Sharon L. Mikrut.

friends-quote

4. They’re there through the hard times

When things get tough and life stresses you out, you can always count on a good friend to be there for you when you need it.

Pastor Justin Jahanshir says, “… a good friend aligns their schedule with the priority of friendship. Developing meaningful, lasting friendships is not a by-product, but is built through intentional, purposed time and energy. Thus, the starting point for any ongoing friendship will simply be time invested into the relationship.”

Even if you end up getting into a disagreement, you’ll know that a good friend is going to be there for you after it’s all over. You don’t have to be afraid of arguments ruining your friendship. They’ll stick it out through the good times and the bad times.

5. They’re honest

Little white lies don’t exist between good friends.  “… a true friend doesn’t simply support our every action, but will challenge us to greater ways of thinking and action. This means there will be times for tough conversations,” adds Pastor Jahanshir.

A good friend is going to always be honest with you, even when it’s not something that you want to hear. However, they’re always going to be kind and compassionate with their honesty. You won’t feel bad after having a real talk with a good friend. Their honesty is going to be something that you always value from them.

“If it’s a superficial friend or a new friend, they’re not going to say anything that may be off-putting. But if it’s a real friend — someone you truly trust — they know they can tell you exactly what’s on their mind. People who are open and straightforward are some of the most important types of friends to have,” says psychiatrist Robert Rowney, D.O.

6. They’re a good listener

We all know those friends who seem to be listening with one ear while ignoring you with the other. They will listen to you and really, really hear what you’re saying.

“Whether you are relating a good or bad experience, friends listen. They don’t interrupt or try to make suggestions or recommendations. They simply listen, letting you get everything off your chest,” says Mikrut.

You won’t ever have to repeat yourself or feel like you’re just being humored when you talk about your feelings or the things going on in your life. A good friend will listen to you and you will feel listened to.

7. They always make you smile

When life gets you down, you know exactly who to go to when you’re looking to get a pick me up. They will always be the person that you’re not afraid to talk to when things are getting tough. They will know just how to make you smile when it feels impossible.

Final thoughts

Having a good friend in your life is truly an amazing experience. Thankfully, everyone has at least one person in their life that they can consider a good friend, even if that person is also their significant other, their sibling, or their parent. These are the kind of things that a good friend will do that regular friends or acquaintances won’t do. You will be surrounded by so much love and support when you have a good friend in your life.

(C)Power of Positivity, LLC. All rights reserved
References:
http://www.marcandangel.com/2012/04/23/15-things-real-friends-do-differently/
https://jamesriver.org/blog/friendship
http://www.huffingtonpost.in/entry/qualities-of-real-friends_n_5709821
http://www.selfgrowth.com/articles/top_eight_characteristics_of_true_friends

9 Signs You’re A Shy Extrovert

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“I loved being in groups of people and sought acceptance, but I did not like talking or being the center of attention. I was very introspective, but I loved to share my thoughts with other people.” ~ A Shy Extrovert

What Is an Extrovert?

According to Isabel Briggs-Myers, founder of the widely-used Myers-Briggs Type Indicator (MBTI), “Extraverts orient their energy to the outer world.” In other words, extroverts recharge their energy by interacting with people, going places, and doing things. By contrast, introverts renew their reserves through solitude. While extroverts tend to be sociable or outgoing – and introvert shy or withdrawn – this is not always the case.

It is essential to understand that introversion and extroversion affect how one increases their energy. Extroverts gain their energy by being “out and about.” This doesn’t necessarily mean that they are social butterflies, however.

Shy extroverts are a rare breed. They also tend to be highly conscientious, intelligent, diplomatic, and friendly!

Are you a shy extrovert?

Here Are Nine Signs That Reveal a Shy Extrovert

extroverted intuitive

1. You’re outgoing but not a big talker

Unlike other extroverts, the shy variety doesn’t mind some peace and quiet. While an ‘outgoing extrovert’ (‘O.E’) may feel the need to keep the convo flowing, their shy counterpart doesn’t. The shy extrovert (‘S.E’) feels no discomfort if a conversation isn’t flowing, while this delay may just drive O.E nuts.

2. You’re a better listener than most extroverts

S.E’s are very interested in those around them and what they have to say – something that enables them to listen attentively. Additionally, the shy person understands the frustrations of not being heard and tries hard to let the person know that they’re listening to their words. “Sorry, O.E’s, but your eyes dart around way too mu—” …And now you’re walking away.

3. You dislike small parties

S.E’s are observers in every sense of the word. They love being where the action is, but they’d rather people watch, satisfied knowing they’re “part of things.” The shy aspect of their personality renders them uncomfortable at smaller, quieter gatherings where people are more likely to engage in personal talk.

4. You love deep conversation

O.E’s have the “gift of gab” that allows them to connect with darn near everybody. It’s an exceptional talent that helps explain why they’re among the most gifted politicians, executives, and salespeople. The shy ones often don’t fit this bill. S.E’s take a page out of the introvert playbook in that they detest small talk. (“Please don’t comment about the weather…”)

5. You want to be alone…until you don’t

Shy extroverts can play the introvert exceptionally well…for a little while. If they’ve had a long week, the SE may just lock themselves in their bedroom for few hours. Actually, a few may be a bit too long. Two (and a half?) hours are a bit more like it. Then they’ve got to get the hell out of there.

6. You detest being C.O.A.

Ah, the Center of Attention – something that our outgoing extroverts relish. By the way, this is a good thing. While introverted folks are kind and loving, they’re typically quite terrible at entertaining a crowd. Anyways, S.E’s play part-time introvert in this respect too. Straight-up wallflowers, baby!

7. You’re an introvert’s party buddy

Extroverts love parties. Introverts do, too, albeit for a (much) shorter period. Innies are also prone to feeling all types of awkwardness, which creates a dilemma. They’d hang out with other innies, but they’d already left. They’ve already said “hey…” to the loud people and – oh, there you are!

8. You’re a great confidant

Shy extroverts have great empathy. They love listening to other people and, as mentioned, don’t need to be at the center of attention. That means that people (introverts included) confide in them. When engaging in an authentic, deep conversation, nobody may be more up to the task than our shy extroverts.

shy extrovert

 

9. You’re the perfect friend

Regarding personality traits, you’re about as perfect an in-betweener as it gets. While there are plenty of smart extroverts to hang with, you may not feel like keeping up with the conversation. No problem, your innie friend wants to talk about a book she hasn’t finished. An hour later, your O.E. buddy comes along and wants to do a jello shot and go work out. Wait, what?

Sources:
http://www.lifehack.org/315307/9-signs-that-you-are-actually-shy-extrovert
http://www.lovepanky.com/my-life/better-life/shy-extrovert
http://www.myersbriggs.org/my-mbti-personality-type/mbti-basics/extravert-and-introvert.htm

10 Marriage Tricks That Make You Fall In Love Again

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Marriage isn’t an easy endeavor; it’s one of the hardest, yet potentially rewarding, things someone can experience.

‘Love is a smoke and is made with the fume of sighs.’ ~ William Shakespeare: Romeo & Juliet

Sometimes, one or both people question whether or not they should stay in the relationship. This sense of inner conflict can feel torturous at times; because though one may not love the other as they used to, there’s often a deeply-felt sense of care and responsibility.

Relatedly, perhaps the most challenging moment comes when the person questions whether they’re still in love. It’s very, very hard because love is what defines marriage and, without it, there’s really no marriage at all.

According to therapist Randi Gunther, in a piece published in Huffington Post:

“By the time they come to me, they have usually struggled with their feelings for a long time, wanting to make absolutely sure they are not prematurely leaving. They’ve tried everything they can do to stay in love with their partner but just can’t seem to bring back the feelings … if they’re going to cause pain and sorrow to someone they once loved, maybe they should question themselves before giving up.” (Emphasis mine.)

Before delving further into this admittedly tough scenario, please remember this: if you’re the one who fears that you’re falling out of love, do not blame yourself. Dr. Gunther agrees: “Your feelings did not change overnight, and you might even have not realized it was happening.”

Every relationship, no matter how strong, includes phases of self-doubt, self-questioning, and passivity. If, deep down, you believe that you still love your husband or wife (or boyfriend/girlfriend) there are things you can do to rediscover your love bond.

Here are 10 ways to fall in love again:

1. Make The Choice

Nothing else on this list will matter if you aren’t committed to change. If you want to work towards what you once had as a couple, then there’s a good chance at making things work. On the other hand, if putting forth the effort required sounds more arduous than potentially rewarding, it may be time to consider other options.

2. Apologize If Needed

It’s common for one or both people in a hard relationship to become cold and distant. Though it may feel more comfortable and safer to ignore rather than resolve problems, this isn’t an option when trying to work things out. So apologize for the past and move forward!

3. Appreciate The Small Things

In today’s world, most of us experience frenzy and overwhelm. Add in any one of the countless numbers of distractions (technology!) – and there’s little wonder as to why we, at times, lack mindfulness. Pay attention to the details of your partner – their appearance, body language, mannerisms, and so on. Try to appreciate the little things.

difficult times in relationships

4. Look For The Positive

Evolution has left us with a negativity bias, or “the notion that … things of a more negative nature have a greater effect on one’s psychological state (than) neutral or positive things.” In other words, we’ll slowly begin paying more attention to the negative things our partner says or does. Look for and accentuate the positive things too!

5. Put Them First

Time moves on and relationships evolve. The place in your heart and mind once reserved for your love is impeded by something else (work, kids, etc.) Sound familiar? It should, as this appears to be the norm nowadays. During this time of transition, it is necessary for you to put them first to make things work again.

6. Set Date Nights

You’ll probably never be able to entirely escape the hurry of everyday life; which is precisely why date nights with your love are so important. Alone time doing something enjoyable allows you to both recharge and reconnect as a pair.

7. Disconnect the Tech

Get off of the damn smartphone/computer/tablet/phablet/Smart TV. Seriously, shut it down for an hour or two (try 24-48 hours; it’s great, really!) Technology is by far the most significant distraction in relationships.

8. Stop Being So Sensitive

If you’ve lived through any serious relationship for an extended period, the odds are that you’re quite attuned to disparities in the sense of humor, quirky mannerisms, and other things that can test your temper. Regardless, it may be time to toughen up a little and stop being so touchy-feely.

9. Practice Active Listening

Here’s another one where many couples (and people in general) experience their fair share of difficulty: paying 100 percent attention to a person when they’re talking – or active listening. Active listening is perhaps the most vital relationship component; especially when you’re trying to mend fences.

10. Start Dwelling on the ‘Do’s’

Here’s the negativity bias rearing its ugly head again. There are probably a few things that your wife or husband ‘doesn’t do.’ Here’s a question: When is the last time you’ve sat down and thought about what they DO for you? Try to override your innate biases once in a while – and appreciate the things your man or woman does for ya!

https://youtu.be/tHMUnm-vDNk

(C)Power of Positivity, LLC. All rights reserved
Sources:
https://confessionsofparenting.com/2018/02/06/10-ways-to-fall-back-in-love-with-your-husband/
https://en.wikipedia.org/wiki/Negativity_bias
https://www.huffingtonpost.com/randi-gunther/falling-out-of-love_b_6942680.html
https://www.nosweatshakespeare.com/quotes/shakespeare-love-quotes/

5 Warning Signs Your Digestive Tract Isn’t Functioning Properly

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Your digestive system is a complex and wide-ranging part of the body, ranging from the mouth all the way to the rectum. The digestive system is responsible for getting rid of waste and helping your body absorb vital nutrients.

Given the varied nature of digestion problem symptoms, it is entirely possible to mistake “minor” problems with those that require expedient treatment.

Well, lucky for you (we think!), we’re here to help clear the air.

So without further ado…

Here are five signs that your digestive system isn’t functioning correctly – and how to fix it!

1. GERD

Heartburn is a sporadic problem for many (most?) adults. What happens is that the esophagus becomes backed up with stomach acid, causing chest pain and the notorious burning sensation.

Ongoing (chronic) heartburn may indicate a condition called gastroesophageal reflux disease, or GERD. GERD can interfere with daily life and potentially damage the esophagus.

Symptoms of GERD are:

– chest discomfort
– difficulty swallowing
– dry cough
– “sour mouth” taste
– sore throat

How To Fix: GERD is a medical condition that requires an examination, diagnosis, and potential treatment. Many of the symptoms may be eliminated, however, by modifying food intake, eating at a slower pace, or cutting back on – perhaps even eliminating – fatty and spicy foods.

2. IBD

Our apologies for all of the acronyms! IBD, otherwise called inflammatory bowel disease, is a chronic swelling of the digestive tract.

IBD is composed of two types; Chron’s disease and ulcerative colitis. Symptoms of Chron’s include abdominal pain, diarrhea, fever, and weight loss. Ulcerative colitis symptoms include those of Chron’s but may also include bloody stools, malnutrition, and rectal pain.

If you experience some of the above-mentioned symptoms on a regular basis, it’s necessary to visit a doctor to get an appropriate diagnosis. Even if you don’t “check all the boxes” of IBD, your doctor can – at the very least – work towards making you more comfortable.

How To Fix: IBD is a chronic medical condition that requires medical intervention. However, many symptoms can be relieved by cutting back on refined carbohydrates (sugars); eating a high-complex-carbohydrate, high-fiber diet; increasing intake of omega-3 oils, and eating more protein.

3. Chronic Constipation

Chronic (long-term) constipation is a frequent complaint of someone suffering from digestive tract problems. Often, ongoing constipation causes symptoms like abdominal pain, bloating, and less regular bowel movements. In many cases, bowel movements – when they do occur – are more painful than usual.

According to physicians, chronic constipation is one of the most frequently-reported medical problems in developed countries.

How to Fix: Incorporate more fiber into your diet; ensure that you drink 6-8 glasses of water daily; exercise for at least 30-45 minutes every day.

4. Food Intolerancedigestive system

If your body seems to act weirdly after eating certain foods, your gut may indeed be intolerant of what you’re putting in your stomach. Celiac disease – an autoimmune disorder – is one type of food intolerance. It causes digestive problems when you eat gluten, a protein found in barley, rye, and wheat.

Symptoms of food intolerance include:

– abdominal cramps
– bloating
– diarrhea
– headache
– heartburn
– irritability
– gas
– vomiting

How to Fix: Food intolerance is generally diagnosed by using a food diary. Recording what you eat and when can help you identify which foods are triggering your symptoms. After discovering a potential intolerance, it may be beneficial to visit a doctor to rule out a possible food allergy.

5. Other serious signs

A physician that specializes in diseases of the digestive system (gastroenterologist) can more definitively eliminate the possibilities of a serious gastrointestinal condition or disease. Scheduling an office appointment with a gastroenterologist may be in order if you experience any of the following:

– bloody stools
– frequent vomiting (sometimes daily)
– incessant sweating
– severe abdominal cramps
– sudden weight loss

Potential conditions of the symptoms mentioned above include gallstones, hepatitis, infection, or internal bleeding.

How to Fix: Clearly, serious symptoms like bloody stools, constant abdominal cramps, and sudden weight loss require immediate medical attention. Only a board-certified physician can properly address severe symptoms.

For the rest of us…

You may be able to overcome digestion problems with lifestyle changes – maybe a one-time doctor visit. Certain diseases of the digestive system might be long-term, but some medications and natural supplements can help alleviate many of the symptoms we mention in this article.

6 Early Warning Signs Your Body Needs Probiotics

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Probiotics are live microorganisms that serve a vital role in our health: to prevent and treat diseases, promote a healthy immune system and – of course – improve the health of our gut (or digestive tract.) Healthy probiotic levels help absorb vitamins and minerals, regulate hormones, and help expel toxins and other harmful byproducts from the body.

Over 2,000 years ago, the famous Greek Physician Hypocrites declared “All disease begins in the gut.”

Fast forward to today, and radical advancements in medicine, imaging technology, and research have reached the same conclusion: gut health is dang important! Researchers cite as many as 170 medical conditions linked to the health of the gastrointestinal tract.

Here are a few other roles that probiotics play in our body:

  • Aid in the digestion of foods, ensuring breakdown and absorption of vitamins, minerals, fatty acids, and amino acids
  • Aid in the production of Vitamin K, folate, and certain B vitamins and short-chain fatty acids
  • ontribute to serotonin production. (Over 95 percent of all serotonin comes from the gut!)
  • Keep harmful microorganisms and bad bacteria in check
  • Improve mental clarity, focus, and memory

A lack of probiotics, on the other hand, can lead to some undesirable symptoms.

Here are 6 signs that your body may need more probiotics:

1. Antibiotic Use

When your doctor prescribes antibiotics, you should self-prescribe probiotics! While at times necessary, antibiotics don’t kill just harmful bacteria – they kill good ones too! Put simply, the drugs cannot discern the difference between “good” and “bad” bacteria – so they just eliminate them en masse.

Common antibiotics include: amoxicillin and penicillin, cephalexin (Keflex), erythromycin (E-mycin), clarithromycin (Biaxin), azithromycin (Zitromax), ciprofolxacin (Cipro), levofloxacin (Levaquin), and ofloxacin (Floxin)

2. Anxiety or Depression (prevention or treatment)

Some studies link probiotic imbalance with an increased risk of anxiety and depression. Per Harvard Medical School:

The brain has a direct effect on the stomach. For example, the very thought of eating can release the stomach’s juices before the food gets there. This connection goes both ways. A troubled intestine can send signals to the brain, just as a troubled brain can send signals to the gut. Therefore, a person’s stomach or intestinal distress can be the cause or the product of anxiety, stress, or depression. That’s because the brain and the gastrointestinal (GI) system are intimately connected.

anxiety

3. Chronic Fatigue/Low Energy

Our digestive system is almost always at work – and therefore, it requires a disproportionate amount of our energy to keep it “humming along.” Also, an imbalance of good gut bacteria makes it harder to digest foods which cause our body to use more energy!

Rebalancing your gut bacteria by eliminating hard to digest foods (e.g., dairy, gluten, and sugar) and taking high-quality probiotics should produce a noticeable spike in your energy levels!

4. Digestive problems

“Well…yeah!” you say. We know. We know…but it bears repeating: a healthy amount of good bacteria in your gut is essential to digestive health. And an imbalance of good bacteria can lead to **drum roll** problems with digestion!

Digestive issues such acid reflux, constipation, diarrhea, and/or nausea may indicate the need for more probiotics in your life! Probiotics may also decrease the risk of gut conditions such as irritable bowel syndrome (IBS) and leaky gut.

Try taking a high-quality probiotic for a week or two. It may just make a huge difference.

5. Skin problems

Some studies have shown a relationship between low levels of good bacteria in the gut and the development of acne, eczema, and skin rashes.

In a 2011 study published in the journal Gut Pathology, researchers cite evidence derived from other studies that Lactobacillus acidophilus – a particular strain of probiotic – is beneficial for the “gut-brain-skin connection” in acne and skin health:

Many aspects of this gut-brain-skin unifying theory have recently been validated. The ability of the gut microbiota and oral probiotics to influence systemic inflammation, oxidative stress, glycemic control, tissue lipid content and even mood itself, may have important implications for acne.

6. Weak Immunity

As mentioned, the gut and immune system are inextricably connected. The health of one directly affects the health of the other – for better or for worse.

Thus, an unhealthy gut – more specifically, a lack of healthy gut bacteria – can cause us to get sick more frequently. When gut bacteria levels are stable, the risk of disease, infection, and illness are greatly diminished.

So, if you find yourself getting sicker easier and more often, there’s no harm to be done in making it a habit of taking a high-quality probiotic!

10 Foods People With Inflammation Should Never Eat

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As we’ve repeatedly discussed, inflammation is not a bad thing; without an inflammatory response, healing from even the least-threatening wounds would not be possible.

Chronic (long-term) inflammation is not a good thing, however. Monsour Mohamadzadeh, Ph.D., and director of the Center for Inflammation and Mucosal Immunology at the University of Florida explains the difference:

“In a healthy situation, inflammation serves as a good friend to our body. But if immune cells start to overreact, that inflammation can be totally directed against us.”

Although the title of this article – and some of its contents – focuses on those with inflammatory diseases, the vast majority of information contained within applies to us all. With that in mind, we’re going to discuss foods to avoid to keep inflammation levels in check.

The Role of Food

Everything that we eat has an effect on the body. During digestion, food is broken down into its basic elements, most notably carbohydrates, fats, and protein. Vitamins and minerals contained in food are absorbed – as are unhealthy fats, refined carbohydrates, and other non-desirables.

Put simply, what food enters our mouths determines how our body functions. In this regard, the levels of inflammation are no different.

With this in mind, here are the ten foods to avoid:

1. Sugar/High-Fructose Corn Syrup

Surprise, surprise.

Sugar is perhaps the unhealthiest food (or ingredient) in existence. Consider this: just until very recently, scientists thought that obesity was the primary cause of diabetes. However, new research shows that sugar has a strong contributory effect on diabetes – beyond the simply caloric properties as it was once thought.

2. Refined Carbs

Researchers believe that the refined carbohydrates – adulterated and without their natural fiber – in modern diets stimulate the growth of inflammatory gut bacteria. This increases the risk of both cardiovascular disease and obesity.

While fiber promotes feelings of fullness and is beneficial for overall health, refined carbs cause cravings and boost inflammation levels.

3. Alcohol (in excess)

While moderate alcohol consumption provides some health benefits, higher amounts can lead to severe problems. One such problem is “leaky gut”: an influx of bad bacteria transferred from the colon to the body. This condition can drive widespread inflammation – and may even lead to organ damage.

4. Processed Meat

Processed meat is linked to an increased risk of diabetes, colon cancer, heart disease, and stomach cancer. Compounds called advanced glycation end products (AGEs) are abundant in processed meat; and are known to stimulate an elevated inflammatory response.

inflammation

5. Artificial Trans Fats

Trans fats are one of the unhealthiest foods you can eat. On food labels, trans fats display as “partially hydrogenated” oils. Regardless of what’s on the label, artificial trans fats connect to inflammatory disease and a higher risk of cancer.

6. Refined grains

Just FYI: whenever you see the word refined on a food label, it’s never a good thing. Consider “refined” grains – in which the “refinement” process removes all of the healthy stuff, like the bran and germs. Foods like noodles, pasta (not whole grain), pastries, and white flour cause a spike in blood sugar, which stimulates the inflammatory response.

7. Monosodium Glutamate (MSG)

MSG is known to trigger inflammation, particularly in those with arthritis. MSG consumption is associated with heart palpitations, muscle weakness, and numbness. Along with another artificial additive, aspartame, MSG may lead to inflammation of the liver.

8. Gluten

Gut inflammation comes from irritants contained in wheat proteins such as gluten. Scientific literature shows a correlation between wheat proteins and certain inflammatory conditions, such as celiac disease. Foods that often contain gluten include bread, cakes candies, pasta, and pastries.

9. High-Fat or high-sugar dairy

Unreliable information is abundant supposedly “proving” a relationship between dairy products and inflammation. However, a 52-study review published in the journal Critical Reviews in Food Science and Nutrition, reveals that some dairy has anti-inflammatory benefits.

However, they could not say the same of dairy’s high-fat and sugar-laden counterparts.

10. Some oils

Oils that are rich in some omega-6 fatty acids – notably corn, soybean, and safflower oil – increase inflammation markers. A good rule of thumb to remember: omega-3 is good, and omega-6 is bad – at least inflammation-wise. FYI: Olive oil is wonderful for warding off inflammation (please see the list below.)

Anti-Inflammatory Foods

Per Harvard Medical school, here are some of the healthiest foods to chow down on if you want to lower your inflammation.

– Fruits: Blueberries, cherries, oranges, strawberries, and tomatoes.

– Fatty fish: mackerel, salmon, sardines, and tuna.

– Leafy greens: collards, kale, spinach, and more.

– Nuts: almonds, walnuts.

– Olive oil

Sources:
http://www.health.com/health/article/0,,20637702,00.html
https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation
https://www.healthline.com/nutrition/6-foods-that-cause-inflammation
https://www.ncbi.nlm.nih.gov/pubmed/26287637
https://www.prevention.com/food/10-foods-that-make-inflammation-worse/slide/7

Doctors Explain 3 Things You Need To Be Truly Healthy

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“There’s nothing more important than our good health – that’s our principal capital asset.” – Arlen Specter

Plenty of websites and magazines have all kinds of ideas on how to boost your health and make you feel better. Not all of those are grounded in anything real, however. Experts have come together to start discussing the real way to help boost your health and make you feel great. Health is more than just our physical bodies. To be completely healthy, we need to take care of our bodies, our minds, and our spirits.

“The truth is, spiritual health is inextricably connected to mental, emotional, social, and even physical health. When our spirit is healthy, our body is healthier, our brain is healthier, our relationships are healthier. Our entire soul is healthier,” says psychologist and author Dr. Christina Hibbert.

Taking care of ourselves in all three parts will make sure that we live long, healthy and happy existences. Experts in health all agree that making sure to take care of ourselves physically, mentally and spiritually will give us a positive boost to our health. Here are the top three ways to make a positive change in your health by making sure to cover all areas of your body and mind.

Here Are 3 Positive Ways To Boost Your Health

1. Take care of your mental health

Many people tend to forget their mental health when it comes to staying healthy. More so, many people don’t really know what taking care of their mental health means, entirely. Stress is something that can cause a lot of physical manifestations of illness, as well as mental manifestations. Negative emotions and energy can often get caught in a feedback loop. So, what is the best way to take care of your mental health?

First, find a support network. Whether it’s your family or your friends, or even a therapist, finding a support network is the best thing to start getting your mental health taken care of. Secondly, try meditation. Whether or not you believe it will help, sitting down with yourself and taking sometimes to sit with your emotions can do wonders for your mental state. Meditation is one of the best ways that experts have pinpointed in being able to keep your mind healthy.

“Mindfulness meditation training is a relatively inexpensive and low-stigma treatment approach, and these findings strengthen the case that it can improve resilience to stress,” says Elizabeth A. Hoge, MD.

All you have to do is spend some time with yourself and your thoughts every day, for just a few minutes, to help you center your mind and de-stress.

mental health

2. Take care of your body

Experts have long been telling people to take care of their bodies and the rest will follow. Now, however, we know that physical health is only one part of keeping our whole selves healthy. Still, it is an incredibly important part that we don’t want to discredit. If you don’t know where to begin with taking care of your body, all you need to know are these key components: eat healthily, move your body and get enough rest. Taking care of your physical health really is that easy!

Eat balanced meals with all of the nutrients you need, and try to cut back on fast food. Drink water every day to stay hydrated. Move your body by doing exercise at least one hour every week. Taking care of your body by eating healthy and staying active is just one part of the rich tapestry of our lives.

“Foods which have Vitamin B-12 and Omega 3 fatty acids keep up the levels of mood-regulating chemicals in the brain. Getting enough rest is also important; it is when we sleep that the body is able to heal its daily wear and tear,” adds the White Swan Foundation.

Just focusing on your mental health isn’t enough to stay entirely healthy, and neither is just focusing on your physical health. Keep your body healthy by making healthy food choices, exercising and getting a good night’s sleep!

3. Take care of your spirit

What does it mean to keep your spirit healthy, and what does that have to do with the overall positive benefits to your health? Keeping your spirit healthy is more important than you may think. It doesn’t have anything to do with spirituality or religion, though many people do find comfort and positivity in looking towards their spirituality when it comes to keeping their spirit healthy and taken care of.

Taking care of your spirit means focusing on how you’re connected with the world around you, and the people that you have in your life. It’s important to maintain this connection for your own health because otherwise, you would become isolated. Understanding your own values, and keeping a spiritual connection with those values, will give you a greater sense of peace and balance in your life.

“When we neglect our spirit, it shows up in other areas of our life, whether we notice it or not. Taking care of our spirit makes all areas of life a little better,” adds Dr. Hibbert.

Final thoughts

Health is something that many people understand only at the surface level: eat well and exercise. There are so many more ways to boost your health and make you feel energized, positive, and connected with the world around you in a healthy manner. Experts agree that nurturing your mind, body, and soul is the only way to boost your health.

References:
http://www.drchristinahibbert.com/personal-growth-and-self-actualization/spritual/
https://www.sciencedirect.com/science/article/pii/S0165178116308472
http://www.whiteswanfoundation.org/article/ten-tips-for-mental-wellbeing/
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