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Fitness Experts Reveal 10 of The Healthiest Foods on Earth

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Superfood: a nutrient-rich food considered to be especially beneficial for health and well-being. ~ The Oxford English Dictionary

“Super-what?”

Superfoods! (Do you picture some fruit or vegetable with flying around with a cape? No?)

The foods that you choose to eat now determine how you’re going to feel later. Stated simply, nutrient-dense foods fuel our mind and body. Processed foods, like microwaved meals and fast food, drains us.

Fresh, wholesome foods positively impact just about every biological process, including brain and heart function, bone health, lung health, kidney health… you name it.

Incorporating superfoods into our diet is one of the best choices you can make healthwise. Apart from being a fun word to say, superfoods are a real thing. And, they deliver incredible benefits to the human body.

As you go through this list of the ‘Top 10 Superfoods,’ you’ll notice that we’ve covered just about every category. Antioxidants, minerals, vitamins, fruits, vegetables, nuts, and even chocolate!

We introduce you to the top 10 superfoods list:

1. Almonds

Besides being absolutely delicious, almonds pack some serious nutritional punch. As with most other nuts, moderation is important. One serving, or about 20 almonds, is all you need.

Just one serving of almonds contains 14 grams of heart-healthy unsaturated fat and 6 grams of protein.

2. Avocados

100 grams of fresh avocado contains 12 grams of healthy unsaturated fat. Contrary to asinine low-fat diet advice, monounsaturated fats are critical to health; they lower bad cholesterol levels, which in turn reduces the risk of heart disease and stroke.

3. Broccoli Rabe

Broccoli rabe (pronounced ‘rob’) is one of the most nutritionally balanced foods. It has a good amount of dietary fiber, calcium, iron, and potassium. It’s also a good source of vitamins A, C, and K.

Broccoli rabe also contains lutein, a powerful antioxidant that can lower inflammation, protect against Alzheimer’s, decrease the risk of hypertension, and slow the aging process.

4. Blueberries

Speaking of terrific antioxidant sources – blueberries are one of the best. Besides that, blueberries benefit skin health, aid weight loss, boost brainpower, fight cancer, combat aging, and support digestion.

Oh, and they’re delicious on pancakes.

5. Spinach

Spinach is packed with vitamins A, and C. It’s also a good source of folate and magnesium – two critical building blocks of the brain chemicals dopamine and serotonin.

Spinach also contains the carotenoids beta-carotene, lutein, and zeaxanthin (pronounced ‘zee-an-thin), which help protect against age-related vision disorders such as macular degeneration.

6. Sweet potatoes

Sweet potatoes are one of the best sources of beta-carotene, which is converted into vitamin A in the body. They’re also an excellent source of vitamins B6 and C, potassium and fiber.

7. Salmon

Salmon is perhaps the healthiest freshwater fish we can eat. We all know that it’s an excellent source of omega-3 fatty acids, which reduce the risk of cancer, depression and heart disease. What you may not know is salmon also contains 50 percent RDA of niacin, which may lower the risk of memory loss and dementia.

8. Garlic

Garlic is a potent anti-inflammatory that reduces bad cholesterol and blood pressure levels. It also strengthens the immune system and helps ward off bacterial and viral infections.

Just make sure not to overcook it. If garlic is exposed to high heat for longer than 10 minutes, it loses many of its nutritional benefits.

9. Lemons

Lemons boost our immune system due to their high concentration of vitamin C (just one lemon meets your recommended daily amount.) Lemon also raises good cholesterol levels and is a powerful anti-inflammatory.

Adding some lemon to your tea is a great way to get the benefits of both. Studies show that citrus may increase the absorption of antioxidants by as much as 80 percent.

10. Dark chocolate

healthy

Yes, dark chocolate is a superfood!

In fact, dark chocolate is one of the healthiest foods, period. Consider the nutrition label – a 100-gram bar of dark chocolate (70-85% cocoa) contains:

– 11 grams of fiber
– 89% RDA for copper
– 67% RDA for iron
– 58% RDA for magnesium
– 98% RDA for manganese

Oh, and the delicious treat boosts your brainpower too. Per a study published in the Journal of Cardiovascular Pharmacology, eating cocoa-rich dark chocolate before a cognitively demanding task increased blood flow to the prefrontal cortex!

Bonus: More superfoods!

We couldn’t squeeze every superfood onto this list, so here are “the best of the rest”!

– Greek yogurt: chock-full of probiotics and protein.

– Kale: plenty of calcium, fiber, iron, and antioxidants.

– Oatmeal: rich in antioxidants and fiber.

– Beets: contain betalains, which help fight off degenerative disease.

– Apples: low calorie, rich in fiber, and reduce the risk of asthma, cardiovascular disease, cancer, and diabetes.

Sources:
https://draxe.com/top-10-superfoods-whats-in-your-diet
https://www.fitnessmagazine.com/recipes/healthy-eating/superfoods/the-10-healthiest-foods-on-the-planet/?page=8
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/multimedia/health-foods/sls-20076653?s=8
https://www.ncbi.nlm.nih.gov/pubmed/16794461

11 Early Warning Signs of Lupus to Never Ignore

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“Lupus is an autoimmune disease, where the body attacks itself.” – Dr. Howard Smith

According to WebMD, “Lupus is an autoimmune disease, which means that the immune system mistakes the body’s own tissues as foreign invaders and attacks them.”

Despite what Dr. House might think, sometimes all signs do, in fact, point to lupus. Lupus is an autoimmune disease that often acts like other illnesses. This makes lupus particularly difficult to diagnose, and also makes it hard for people to see the signs.

Doctors have come forward with some pretty important signs that everyone should keep an eye out for. These are some of the main signs to never ignore when it comes to lupus.

Here Are 11 Warning Signs Of Lupus To Never Ignore

1. Weight loss

Weight loss when you’re not concentrating efforts on losing weight can be a big sign of many different illnesses. However, because lupus is an autoimmune disorder, that means that it causes the body to attack itself. You may find that you’re losing a lot of weight within a short amount of time without changing our eating or exercise habits.

2. Fatigue

Fatigue is a pretty common symptom of a fair number of illnesses, which is why lupus is so hard to diagnose. But this kind of fatigue is beyond just feeling ‘tired’. “This isn’t just your everyday tiredness; with lupus you feel like you literally can’t get out of bed,” says Dr. Delphine Lee.

Not even the mid-afternoon coffee is enough to perk you up. If you have unnatural fatigue, make sure to get in touch with your doctor.

3. Poor blood circulation

If your fingers and hands can never seem to get warm, you might be showing signs of poor blood circulation. You may notice that your fingernails are always blue and every time you touch someone, they feel scalding hot because the circulation in your hands is so poor. This happens regardless of the weather or how warm the room is. If you’re having trouble with your circulation in your extremities, contact your doctor.

4. Heartburn

This is one of the lesser known symptoms of lupus, and one that often goes unchecked. If your heartburn seems to be persistent, you might want to check in with your doctor, especially if you’re getting heartburn when you haven’t eaten anything that might cause it in the first place. This type of heartburn is going to be constant and doesn’t seem to go away with antacids. See your doctor if your heartburn isn’t going away to check for other signs of lupus.

bad health

5. Swelling in the joints

Are you in your mid-twenties or early thirties, but feel like you have the joints of a seventy-year-old? Do you have a lot of swelling in your knees, elbows, and other joints that make it feel like you’re suffering from arthritis? This is another early warning sign of lupus.

“Lupus arthritis often occurs on both sides of the body at the same time. It’s most often felt in the wrists, the small joints of the hands, and the elbows, knees, and ankles,” adds WebMD. Paired with the other signs on this list, it’s important to talk to a doctor when you feel like your joints just aren’t working like they used to.

6. Rashes

Sunburn is pretty common when you hang out in the sun for too long, but a warning sign of lupus can be a rash that shows up almost instantly when you’re in the sun. Because lupus is an autoimmune disease, your body is going to be constantly fighting against itself.

“Other common skin symptoms include skin sores or flaky red spots on the arms, hands, face, neck, or back; mouth or lip sores; and a scaly, red or purple raised rash on the face, neck, scalp, ears, arms, and chest,” states WebMD.

Sunburn after hanging out at the beach all day without sunblock probably doesn’t mean you have lupus. However, see your doctor if a walk down the street on a sunny afternoon gives you a painful rash.

7. Constant, flu-like symptoms

With how many illnesses are floating around, it’s pretty common to catch a cold or the flu. This is what makes lupus so hard to diagnose. However, if you have persistent, flu-like symptoms that don’t seem to be getting better, you’re going to want to book an appointment with your doctor right away.

“The difference between the flu and lupus is that the flu gets better in four to 10 days,” adds Dr. Lee. Therefore, if you feel like you have the flu but it just won’t go away, this could be a big red flag that you’re dealing with lupus and you should get help.

8. Hair loss

Everyone loses some hair every day, but when you start losing an unnatural amount of hair, you might want to go get checked out.

According to an article medically reviewed by rheumatologist and immunologist, Dr. Nancy Carteron, “Hair loss is the result of inflammation of the skin and scalp. Some people also have thinning of the beard, eyebrows, eyelashes, and other body hair. Lupus can cause hair to feel brittle, break easily, and look a bit ragged, earning it the name “lupus hair.””

Lupus can cause your hair to start thinning rapidly, resulting in your hair coming out of your head in large, unnatural clumps. Approximately 90% of all lupus cases diagnosed in women show some kind of hair loss in one way or the other.

9. Chest pain

Chest pain can be the precursor to all kinds of diseases and illnesses that have to do with your heart or lungs. However, if you’ve already been checked out for heart diseases and your chest pain persists, you might want to ask your doctor to run some tests for lupus. Lupus can cause swelling around the lungs, which results in chest pain that can trick most doctors into looking in the wrong place for the cause.

10. Miscarriages

In women, lupus can cause miscarriages due to the fact that lupus causes a lot of problems with blood clotting.

“Although most pregnancies go well, there is an increased risk of miscarriage and premature birth. Women with lupus are at risk for renal [kidney] complications including renal failure if pregnancy occurs during a phase of active renal disease,” says rheumatologist Ignacio Sanz, MD.

Other than miscarriages, women might find that their periods are also extremely heavy. They may also have trouble tracking their period because of irregularity. Keep an eye out, but there are also many other illnesses specifically in women that can cause irregularities, heavy bleeding, and trouble carrying to term. It’s best to get checked by both an OBGYN and an autoimmune specialist.

11. Pain using the bathroom

Lupus often affects one’s kidneys, and anyone who has ever had kidney problems can tell you that urinating becomes painful, and fast, once your kidneys start acting up. If you have trouble using the bathroom regularly, along with other signs of lupus, get a hold of your doctor for testing.

Final thoughts

Lupus is a tricky disease because it often hides as other illnesses, which leads doctors down the wrong path. However, you can easily rule out other issues with some pretty simple tests, so make sure you keep track of all of your symptoms so you can go to your doctor informed about what you may or may not have.

(C)Power of Positivity, LLC. All rights reserved
References:
https://www.webmd.com/lupus/guide/understanding-lupus-basics
https://www.rd.com/health/conditions/lupus-symptoms/
https://www.healthline.com/health/lupus/early-signs
https://www.webmd.com/lupus/tc/lupus-systemic-lupus-erythematosus-symptoms
https://www.everydayhealth.com/lupus/pregnancy-risks-with-lupus.aspx

Science Explains 10 Things That Happen to Your Body When You Exercise Daily

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“As time goes on, paper after paper after paper shows that the most effective, potent way that we can improve quality of life and duration of life is exercise.” ~ Dr. Mark Tarnopolsky

It’s simple: there is nothing that is better for human health than exercise. No medication. No ‘hack.’ Nothing. Exercise works – and it works incredibly well.

And the benefits of exercise are both numerous and wide-ranging; improving the function of every organ, muscle, and system within the body.

Here are ten reasons to exercise daily, according to science:

1. It makes you happier.

Everyone wants to be happy. And everyone who exercises knows that it makes them happier.

Exercise causes the release of our body’s natural opioid: endorphins. The process of regular exercise also balances brain chemicals, which helps regulate stress and anxiety and relieve depressive symptoms.

2. It helps you live longer.

A healthy lifestyle has been linked to a longer lifespan for centuries. Oppositely, a sedentary lifestyle is linked to obesity, disease, and an early death.

How much does exercise help in this regard? Well, according to a meta-analysis of studies conducted by Psychology Today, regular exercise has the same effect on life duration as quitting smoking.

3. It boosts your energy levels

Exercise is a real energy booster, especially for those suffering from fatigue-related conditions, i.e., “chronic fatigue.” Even a moderate amount of exercise (20-30 minutes a day) is enough to reap some of the advantages.

The workplace is perhaps the best opportunity to take advantage of these energy-boosting effects. Go for a 10-15 minute walk during your break. Park far away from the building and walk. Take the stairs!

4. It reduces the risk of chronic disease

Regular exercise is related to enhanced insulin sensitivity, body composition (muscle/weight ration) and cardiovascular fitness. Exercise also lowers blood pressure and fat composition levels.

Lack of exercise, meanwhile, often leads to significant increases in abdominal fat; increasing the risk of type 2 diabetes, heart disease, and even premature death.

energy and growth

5. It puts you to sleep

Have sleep problems? Get to the gym.

The National Sleep Foundation (NSF) states that regular exercise improves the quality of sleep. To achieve these benefits for your sleep quality, make sure to exercise either in the morning or afternoon. Working out too late into the evening revs up your nervous and motor systems, which may make it difficult to fall asleep.

6. It’ll boost your self-esteem

Regular exercise helps improve your appearance, which may help to explain some of its confidence-boosting effects. As a bonus, exercise gives you a nice feeling of accomplishment – especially when turned into a can’t-miss habit.

“Self-esteem,” “self-confidence,” whatever you want to call it – exercise helps give it a boost.

7. It’s a stress-killer

As mentioned, a workout stimulates the release of endorphins – our body’s natural “feel-good” chemical. Endorphins are also known for their stress-busting properties. Exercise forces your brain to focus on the task at hand. This makes for a potent one-two punch against stress buildup. (Bonus: exercise is also a great stress preventer.)

8. It enhances cognitive function

Movement gets your heart pumping which, in turn, feeds your brain a steady flow of blood and oxygen. Studies demonstrate that regular exercise combats oxidative stress and inflammation of the brain, as well. Lastly, neuroscientists found that exercise increases the density of the hippocampus, the part of the brain that’s vital for learning and memory.

9. It reduces pain

Studies show that physical activity has “favorable effects on the pain that’s associated with various conditions.” These conditions include bone and joint pain, chronic back pain, fibromyalgia, and shoulder pain, to name just a few. Additionally, workouts can increase pain threshold and decrease pain perception.

10. It may improve your sex life

Keeping a regular exercise routine promotes a robust cardiovascular system, improves blood circulation, tones muscles, and enhances flexibility.

As mentioned, routine exercise also increases your self-worth. Together, these factors may help explain why working out often contributes to a better sex life.

Final Thoughts

All of the evidence points to one thing: exercise is one of the best things you can do for your body and mind. (This isn’t an all-inclusive list, by the way.)

So, why don’t more people exercise? Well…

People come up with all types of excuses – and all of them are lame. “I don’t have enough time” is perhaps the most widespread (and lamest) excuse around. Everyone must watch the clock, but even some of the most hard-pressed for time find a way to fit in a quick workout.

The solution is very simple:

– Find something fun to do that also breaks a sweat (basketball, tennis, weights, etc.)

– Do it every day for 30 minutes – every day – for a month.

– If you finish this 30-day routine, the resistance you once felt will disappear, and you’ll feel much better about yourself!

5 Ways to Lose Weight (And Not Gain It Back)

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Most of us of who are trying to lose weight often find that the toughest part isn’t actually losing the weight in the first place – it’s keeping the weight off! Many people who are trying to diet often lose and gain weight in cycles, having difficulty keeping the weight that they originally lost off.

According to a recent study by a group of scientists, “Combatting overweight or obesity can lead to large fluctuations in an individual’s body weight, often referred to as weight cycling or ‘yo-yo’ dieting. Current evidence regarding the potentially damaging effects of these changes is conflicting.”

Losing weight is a fairly straightforward idea: calories in, versus calories out! You just have to make sure you’re eating good food and keeping your body moving. But what is the trick to not gaining that weight back once it’s all gone? Some of the best ways to lose the weight you’re looking to lose and to not gain it back may actually surprise you.

Here Are 5 Ways To Make Weight Loss Stick

“Successful weight loss takes programming, not willpower.” – Phil McGraw

1. Keep yourself accountable

Doing things that are difficult, like controlling our eating habits and maintaining an exercise routine, are always easier when we can be held accountable for our actions. Teaming up with a friend or family member as your weight-loss buddy can offer both support and accountability.

Your brain “knows the body’s fat cells are decreasing and it wants to get them back, even after you’ve reached your goal weight. Your brain is constantly telling you ‘eat, eat, eat.’ It will also deny that you are regaining weight, even if your clothes are getting tight. You need reliable ways to counteract these messages,” says Ken Fujioka, MD, director of the Center for Weight Management and of nutrition and metabolic research.

If you’re going to report to someone every week or so about your progress, you’re way more likely to keep yourself on track. If you don’t have a friend close by who wants to lose weight, try finding online communities where you can post your updates and keep each other accountable.

2. Keep your body moving

Once you lose the weight, it may feel tempting to just let yourself relax. Maybe you skip a gym day or two, and before you know it you’re not really working out the same way you used to. Keeping up your routine is key to losing weight, as well as keeping the weight off.

“To maintain a weight loss, I recommend people exercise at least 30 minutes a day on most days of the week and do strength training twice a week,” says registered dietitian Jim White, RD.

Research has proven that people who exercise and keep their bodies moving have more success in both losing weight and making sure they don’t gain it back. So, even when you finally reach your goal, make sure to keep your body moving – go for a walk, hit the gym, lift weights! Whatever your preferred method of exercise is, keep it up.

What about food restrictions?

“Activity becomes the driver; food restriction doesn’t do it. The idea that for the rest of your life you’re going to be hungry all the time—that’s just silly,” says James Hill, psychologist and authority on weight loss.

hormones

3. Eat regular meals

The downfall of both losing weight and gaining it back comes from those mid-afternoon and late-evening munchies. Skipping breakfast can seem like a good idea at the time when you’re trying to cut down on your calorie intake, but research has shown that you don’t want to go about skipping breakfast.

“Eating regularly throughout the day keeps your metabolism running at full speed, prevents dips in your energy, keeps you alert and focused, and [can help keep] your weight steady by preventing overeating at later meals,” says Brigitte Zeitlin, M.P.H., R.D., C.D.N.

Regular, healthy meals will keep you from overeating later in the day when you’re hungry from skipping meals. Smaller meals four or five times throughout the day may even be better than three big meals. Meal planning can help keep you on top of eating regularly throughout the day.

4. Don’t give up

If the weight comes back after losing it, it’s important not to get discouraged! Everyone who loses weight deals with a little fluctuation, either due to life circumstances, stress, or any other number of factors that can make exercising and eating good difficult. But that’s okay! The only thing you need to do when this happens is to take a deep breath and keep moving on. Motivate yourself.

“We all need to constantly challenge ourselves to stay motivated. Give yourself a goal like a special date, a party, or other social event to help you maintain your weight loss,” adds White.

If you haven’t been to the gym in a week, don’t be too hard on yourself; instead, challenge and motivate yourself! Find some time to go and get started again, even if it’s only for an hour. Don’t blame yourself for eating a quick, unhealthy meal at the end of the day – just find time to go shopping for some healthy ingredients for the next week.

5. Monitor your habits

This means exercising, eating and weight. Make sure to weigh yourself regularly, and monitor what is going on in your life when or if healthy habits start to slip. You’ll start to find patterns in your life that can help alert you to when you need to be more cautious and vigilant about keeping yourself on track with your eating and exercise.

A busy week at work might mean you eat out more because you’re too tired to cook, which can cause the weight to come back. Once you know this pattern, you’ll be able to prepare yourself by hitting the gym more or preparing healthy meals beforehand.

Final thoughts

Many people experience gaining back some of the weight they lost after a few months of hitting their goals. If you’re one of those people, don’t feel bad! It happens to everyone, and it’s pretty common.

“The healthy habits you learned while dieting shouldn’t disappear once you’ve lost the weight. You can eat a little bit more, of course, but don’t stop living that active, healthy lifestyle,” concludes White.

Now you’ll be better prepared to help yourself keep that weight off so that you can enjoy every second of reaching your weight-loss goal.

References:
https://www.ncbi.nlm.nih.gov/pubmed/27840414
https://www.everydayhealth.com/weight/secrets-to-weight-control.aspx
https://www.scientificamerican.com/article/dropping-weight-and-keeping-it-off/
https://www.self.com/story/what-happens-to-your-body-when-you-skip-meals

Doctor Explains 15 Things That Happen To Your Body When You Take A Nap Every Day

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“More than 85 percent of mammalian species are polyphasic sleepers, meaning that they sleep for short periods throughout the day.” ~ National Sleep Foundation. For the most part, our average day is divided into two periods: wake and sleep. As the quoted statistic shows, 85 percent of all mammals – humans belong to this group – take a nap every day. In other words, we’re the odd ones out.

Besides isolating ourselves from most of our mammal friends, humans are perhaps the only species that doesn’t get enough sleep: about 40 percent of us do not get the recommended 7 hours per night. While napping – brief periods of rest not exceeding 90 minutes – cannot correct our sleep deficit; it can certainly improve our efficiency, health and well-being, and mood.

Healthy Napping

You may not know that they’re actually divided into three categories: emergency, habitual, and preparatory.

Habitual napping, that is, the practice of taking a nap at the same time each day, is the healthiest option. They must be planned before sleepiness sets in (prepatory) are good for someone who knows they will go an extended period without sleep. Emergency napping – or suddenly falling asleep from exhaustion – is in no way healthy, as we’ve seen from work-related disasters.

The National Sleep Foundation (NSF) recommends taking 20-30 minute naps for a boost in alertness and performance. Any period of sleep lasting between 30 to 60 minutes may cause sleep inertia or a groggy feeling post-wakeup. In any case, a nap lasting between 20 to 60 minutes is mostly beneficial.

The Benefits of Napping

1. You’re happier

Science suggests that people who take a mid-day nap of 30 minutes or less enjoy an afternoon “happy boost” more often than those who sleep longer than 30 minutes, or who don’t nap at all.

2. You can beat the slump

Our circadian cycle feels a “slump” around 3 p.m. – an evolutionary hiccup. However, according to Harvard University, napping is an efficient way to bust this slump. (Yes, it’s even better than caffeine!)

3. You make fewer mistakes

According to the NSF, napping improves work performance, reduces mistakes, and avoids accidents.

benefits of naps

4. You’ll perform better

In a study conducted by NASA, pilots and astronauts who took a 40-minute nap experienced a sizable improvement in their performance and alertness: 34 percent and 100 percent, respectively.

5. You get a memory boost

College students, pay attention. Researchers at Saarland University in Germany found that taking a nap for 45-60 minutes improved their memory 500 percent. Get to your rack!

6. You’re more creative

Napping is not a mindless activity. In fact, research shows that the right side of the brain – where creativity and “whole picture thinking” takes place – is actively communicating with itself. (Napping has led to numerous creative insights throughout history. See: Henry Ford, Thomas Edison.)

7. You’re more heart healthy

Per a joint research study done by the Harvard School of Public Health and the University of Athens Medical School (Greece), people who nap for 30 minutes or more, at least three times per week, had a 37 percent lower risk of dying from heart disease.

8. You’ll eat less junk food

According to a study by UC Berkeley, a lack of sleep impairs the brain’s prefrontal cortex, or PFC, which is responsible for decision making and withstanding impulse. Clearly, any PFC impairment is no bueno for resisting temptations – including junk food.

9. You feel fuller

When asleep, the body produces less of the “hunger hormone,” ghrelin. Contrastly, a different study demonstrates a link between poor sleep patterns, excess levels of ghrelin, and higher rates of obesity. Researchers suggest that regular napping can increase satiety, or feelings of fullness.

10. You’ll bicker less

Have you ever seen the “You’re not you when you’re hungry” Snicker’s commercials? They’re pretty darned funny – and just happen to be true. People who have poor sleeping patterns tend to argue more than those who sleep and nap regularly.

11. You decrease risk of injury

Per the Centers for Disease Control and Prevention (CDC) and the National Highway Traffic Safety Administration (NHTSA), people are more likely to suffer a catastrophic industrial, motor vehicle, or medical incident if sleep-deprived. Just a 30-minute snooze can quite possibly save your life.

12. You’re more productive

Cornell University psychologist James Mass coined the term “power nap” –a practice that more businesses are embracing. Why? Because the data show that naps result in enhanced productivity and performance.

13. You defend against burnout

Per the National Institutes of Health (NIH), a quick snooze helps counteract information overload and mental burnout. NIH also discovered a direct link between snoozing and enhanced cognitive performance.

14. You’re helping your workplace

Nike and Deloitte Consulting reward employees for adding a mid-day snooze to their to-do lists. Nike, Deloitte, and others recognize that today’s employees, while working more, are getting less sleep. “Powering through” work by forgoing rest and working longer hours “isn’t good for the individual or the organization,” says UNC behavior professor Michael Christian.

15. You have better judgment

Your frontal lobe is in charge of all things related to decision-making. Lack of sleep negatively affects impulse control, which may lead to worse decisions than if one were fully rested. A 30-minute to 60-minute nap can hand us back the reins.

Sources:
http://www.kenan-flagler.unc.edu/news/2014/04/Sleep-study-release#sthash.hCgKqqgU.dpuf
https://lifehacker.com/how-long-to-nap-for-the-biggest-brain-benefits-1251546669
https://www.bloomberg.com/news/articles/2006-11-26/napping-your-way-to-the-top
https://www.huffingtonpost.com/2013/03/11/nap-benefits-national-napping-day_n_2830952.html
https://www.mensfitness.com/life/entertainment/21-science-backed-reasons-you-should-take-nap
https://www.rd.com/health/wellness/the-quick-fix-napping-sleep-help/

8 Habits of People Who Never Get Overstressed

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“You have power over your mind – not outside events. Realize this, and you will find strength.” ~ Marcus Aurelius

Exhibit ‘A’: Stress and the Workplace

Most experts agree: we are working longer, harder, and less effectively. Part of the reason for this ineffectiveness is the prevalent belief that busyness equates to productivity. Here’s a perfect example: most workplaces give their workers two 15-minute breaks to use during the day. Nevermind that most experts are adamant about the brain needing a break every hour – not every 4.

The workplace, though arguably society’s most significant source of stress on a day-to-day basis, isn’t the only factor. Money, relationships, traffic, current events, lousy people, and straight-up bad luck all contribute to the stress epidemic facing the United States and much of the world.

But did you know that some people can weather pretty much any storm and be no worse for the wear?

These people have incredible resilience. The American Psychological Association (APA) defines resilience as:

‘The process of adapting well in the face of adversity, trauma, tragedy, threats or significant sources of stress — such as family and relationship problems, serious health problems or workplace and financial stressors.’

Resilience, in other words, is “bouncing back” from stressful experiences.

Habits of Resilient People

How are some people able to take a punch and stand right back up? How can they not become overwhelmed with stress or despair?

It’s all mindset. “He is able who thinks he is able.” ~ Buddha

Less-than-resilient people think their inherent personalities are fixed – also known as a ‘fixed mindset.’ The resiliency of stress-busters stems from a mindset of growth. How do you cultivate this frame of mind? Through routine behaviors, or habits.

8 Habits of People Who Never Get Overstressed

1. They Have a Support System

“No person is an island.”

It’s essential to understand that resilience can stem from the internal and the external. In other words, one’s personality (habits, mindset, etc.) isn’t the only factor.

People who prevent being overtaken by stress lean on all tools and all methods available; including family and close friends. Without a solid support system, many resilient individuals would have much more difficulty maintaining equanimity.

2. They Don’t Do Drama

Gossipers and drama queens create a toxic environment (read: tons of stress) everywhere they go. People who avoid being overstressed pay these people no mind – and they’re better off for it.

Have you ever met a resilient drama queen? If so, they’re probably not as buoyant as you think. Gossip and drama drain the energy resilient people need to forge ahead; hence, they avoid them like the plague.

3. They’re Always Improving

People who avoid excessive levels of stress are some of the most successful because they allocate their time and energy to improving themselves. These resilient souls know and accept that they are nowhere near perfect – and use self-improvement as a means of giving them an advantage.

People who roll with the punches don’t necessarily avoid being punched– they simply know how to absorb the blow and continue the fight.

stress

4. They’re Proactive Energy Managers

Buoyant personalities know themselves very well. They understand that energy is a finite resource, and they proactively manage that energy.

They may read a book instead of going out because there’s a tough day ahead; or maybe they’ll sleep an extra hour, eat a smaller meal, and get a quick workout. In short, they know what needs to be done and make sure they have the “get up and go” when the time comes.

5. They Know Their “Why?”

Knowing your “Why” behind everything you do makes stressful situations much easier to deal with. People who bounce back always seem to have a goal – personal, professional, or otherwise – that they’re actively working towards. And when times get tough, as they inevitably will, the resilient person remembers their “Why?”

6. They Strengthen Their Weaknesses

Resilient people are just that – people; people with strengths and weaknesses, just like everyone else. However, people who kick stress in the butt actively work on improving their weaknesses, which is the opposite of today’s “double down on your strengths and forget your weaknesses” attitude in society.

7. They’re Highly Self-Aware

Self-awareness is all about helping us get in touch with our psychological and physiological needs – understanding what we need, what we don’t need, and when it’s time to ask for some help. They’re excellent at listening to and following the subtle stress cues given off by their body and mind – the heart of self-awareness.

8. They Practice Acceptance

Stress and pain are a part of life. As with any event, emotional or otherwise, stress and pain comes and goes. Coming to grips with the stress or pain – as opposed to ignoring or suppressing it (which never works) – is much healthier, emotionally. Temporary stress and pain also provide another obstacle to be overcome on the way to self-mastery.

4 Habits of Conscious Couples

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“What greater thing is there for two human souls than to feel that they are joined… to strengthen each other… to be at one with each other in silent unspeakable memories.” – George Eliot

The above quote is pretty much at the heart of this entire article – conscious couples act together as one, instead of letting their egos take over. In today’s world, setting good habits and practicing them might not always come easily, but if both people work at it and care about their partnership, it can happen.

It takes two to have a good relationship, so doing little things each day to help strengthen your bond will have lasting positive effects on the partnership.

Whether you want to work on your relationship or you think you have it all figured out, we hope you can put some of the suggestions below to good use.

Here are 4 habits of conscious couples:

1. They treat each other with respect

Whether that means putting down the phone or video game when your partner talks to you, saying “thank you” for a kind gesture, or simply valuing your lover, respect is a vital piece of a healthy relationship. Couples who stay together for the long-haul know that respecting one another keeps the bond strong between them, and try to show respect daily. Respect boils down to caring about and loving your partner so deeply that you want to treat them like a king or queen, and not do anything to damage your special bond.

relationships

2. They know when to put down technology

Sadly, many relationships today have suffered due to the overuse of technology such as phones, computers, and video games. In one study, 70% of women said that technology interfered with their relationship with their partner, and this is only a small screenshot (no pun intended) of what the rest of the world deals with daily.

Conscious couples strive to only use technology sparingly, either for work or for entertainment. Technology can tear apart relationships, because overuse of it generally makes one or both partners feel disconnected from one another. This can lead to resentment of each other, and can affect listening skills. Technology creates so many distractions in today’s world, but conscious couples know when to shut down, unplug and disconnect, and reconnect with one another in the real world.

3. Conscious couples show affection daily

This doesn’t just mean physical affection, but also acts of kindness such as making coffee in the morning or cooking a nice meal in the evening for your partner. Conscious couples know that in order to make things work they have to act as a team, so while one person stays late at work, the other makes life a little easier on him/her by whipping up a meal. Or, maybe it means sending each other sweet texts throughout the day to let the other know you’re thinking of him/her and can’t wait to spend time together later.

Showing affection and kindness means that you appreciate and value your partner, and would do anything to see a smile on their face.

4. They do chores together

This might not sound like a fun way to spend time with your partner, but conscious couples make an effort to have quality time wherever they can get it. Plus, doing chores together shows that you think of the partnership as a team and want to reach goals as one. This might mean tag-teaming on the dishes or cleaning the bathroom together, because everyone knows that teamwork makes the dream work! Conscious couples usually have shared rituals as well, like brushing their teeth together or climbing in bed after a long day at work to read books side-by-side.

Final thoughts

Conscious couples simply have a greater awareness of what a privilege it is to be in a relationship, and want to nurture that bond as much as possible. While they have trials and tribulations like any other couple, they work together as a team to find a solution, and hear each other out without interrupting. What it really boils down to is having mutual respect, admiration, and love for one another, and not letting silly life matters get in the way of their magic.

(C)Power of Positivity, LLC. All rights reserved
Sources:
http://thespiritscience.net/2016/09/09/12-conscious-habits-people-in-healthy-relationships-do/
https://ifstudies.org/blog/technoference-how-technology-can-hurt-relationships

Scientists Reveal The Direct Link Between Sugar And Alzheimer’s Disease

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“Alzheimer’s is the most common form of dementia, a general term for memory loss and other cognitive abilities serious enough to interfere with daily life. Alzheimer’s disease accounts for 60 to 80 percent of dementia cases.” – alz.org
Before we get into how large amounts of sugar in one’s diet can contribute to Alzheimer’s disease, here are some basic statistics and facts about Alzheimer’s from alz.org:

– Alzheimer’s disease is the 6th leading cause of death in the U.S.
– Every 66 seconds, someone in the U.S. develops Alzheimer’s
– Since 2000, deaths from the disease have increased 89%
– In 2017, an estimated 5.5 million Americans were living with Alzheimer’s (two-thirds were women)
– Last year, Alzheimer’s cost the nation $259 billion
– By 2050, this number could rise to $1.1 trillionThese are sad and alarming figures, indeed. While Alzheimer’s disease can occur due to a combination of factors, scientists have discovered a direct link between a diet high in sugar and cognitive decline.

Here’s how sugar can contribute to Alzheimer’s disease:

Some scientists have even referred to Alzheimer’s as “type 3 diabetes” because of how insulin resistance seems to play a role in the disease. Type 1 diabetes is an autoimmune disease, and type 2 diabetes can be caused by diet. Scientists have found that Alzheimer’s can be also caused by a sugary diet, but that isn’t always the case.

A longitudinal study, published a few weeks ago in the journal Diabetologia, followed 5,189 people over the course of 10 years and found that people with high blood sugar (though not necessarily diabetic) had a faster rate of cognitive decline than those with normal blood sugar. 

Another review of studies performed by Melissa Schilling, a professor at New York University, showed two different trends. First, people who have type 2 diabetes have twice the likelihood of getting Alzheimer’s, and second, people with diabetes who undergo insulin treatment also have an elevated risk of developing the disease. These two trends suggest that high insulin levels are a definite risk factor in developing Alzheimer’s.
However, people with type 1 diabetes, who don’t make any insulin, also are at a high risk of getting Alzheimer’s.Schilling believes this happens because of the lack of an insulin-degrading enzyme, which helps breaks down both insulin and amyloid proteins in the brain. These are the same proteins found in large amounts in people with Alzheimer’s.
People who don’t make enough insulin, such as those with type 1 diabetes, also don’t make enough of the enzyme that helps to break down that insulin. However, on the opposite end of the spectrum, people who have too much insulin don’t have enough of the insulin-degrading enzyme left over to break up amyloid proteins since most of it is used to break down the excess insulin.
According to Schilling, this can happen even to people who are considered prediabetic. This condition affects approximately 86 million Americans.Rosebud Roberts, a professor of epidemiology and neurology at the Mayo Clinic, agreed with Schillings’ analysis.In a 2012 study, Roberts put nearly 1,000 people into four different groups based on their diet. The group whose diet came from mostly carbs had an 80 percent higher chance of developing mild cognitive impairment – which could lead to dementia—than those diet had the least amount of carbs. 
Roberts said that people with type 1 diabetes who have hypoglycemic episodes are usually the only ones at risk. However, she cautioned that everyone should watch their sugar, even if they don’t have diabetes.“Just because you don’t have type 2 diabetes doesn’t mean you can eat whatever carbs you want,” she said. “Especially if you’re not active.” Our diet, she added, is “a big factor in maintaining control of our destiny.”sugar and alzheimer's

Final thoughts:

With that said, diet is not the only factor that contributes to Alzheimer’s. However, diet is one thing that we have control over, unlike our genetics. That’s why it’s important to eat a healthy, balanced diet starting at a young age, and have a regular exercise regimen, which helps your body process insulin more effectively. Research is ongoing about the role sugar plays in the development of Alzheimer’s, but the above studies should help everyone make an informed decision about how much sugar to include in their diet. Remember that you are responsible for your health, and the decisions you make today have lasting implications for your future well-being.https://youtu.be/7BNGVmwxoHI

(C)Power of Positivity, LLC. All rights reserved
Sources:
https://opinionator.blogs.nytimes.com/2012/09/25/bittman-is-alzheimers-type-3-diabetes/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3494735/
https://www.news-medical.net/news/20160413/NYU-Stern-innovation-expert-uncovers-new-link-between-diabetes-and-Alzheimers-disease.aspx
http://www.cnn.com/2011/09/19/health/diabetes-doubles-alzheimers/index.html
https://www.alz.org/facts/
https://www.alz.org/alzheimers_disease_what_is_alzheimers.asp
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2769828/
https://link.springer.com/article/10.1007/s00125-017-4541-7
https://content.iospress.com/articles/journal-of-alzheimers-disease/jad150980

5 Early Warning Signs of A Child With Mental Health Problems

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Worldwide 10-20% of children and adolescents experience mental disorders. Half of all illnesses in mental health begin by the age of 14 … If untreated, these conditions severely influence children’s development, their educational attainments and their potential to live fulfilling and productive lives. ~ World Health Organization

A mental health disorder can be a terrible thing to live through, no matter what age. Unlike adults, however, children often lack the awareness, coping abilities, and resources to acquire treatment.

The World Health Organization (WHO) estimates that two in ten children suffer from a mental disorder. Per the Centers for Disease Control and Prevention (CDC), the top five mental disorders for children aged 3 to 17 years are:

  • Attention-deficit/hyperactivity disorder (ADHD): 6.8%
  • Behavioral or personality disorder: 3.5%
  • Anxiety: 3%
  • Depression: 2.1%
  • Autism and Autism spectrum disorder: 1.1%

Suicide, according to the CDC, “can result from the interaction of mental disorders and other factors.” Relatedly, suicide is the second-leading cause of death in adolescents.

There tends to be some commonality among young people with mental health problems. As such, there are distinctive signs of mental health disorders in children and adolescents.

Here are five such signs:

1. They’re More Aggravated

Just like adults, children get stressed out and aggravated. Child aggravation is usually triggered by school or peer pressures; however, noticeably intensified aggravation may stem from an underlying mental health disorder.

Children developing a mental disorder often make excuses not to go to school or study. Their nerves may trigger headaches, stomachaches, or other pains. Children who appear aggravated and withdrawn may be experiencing bullying or some other issue with a peer or peers.

In addition, bullying is quite possibly becoming the number one issue facing school-aged children today. As a result, bullying is a severe, modern-day threat to a child’s mental health.

bullied

2. They’re Increasingly Anxious

Childhood is supposed to be a relatively carefree time in one’s life; so when a young child begins displaying anxious behaviors, it may be a cause for concern.

Here’s a typical story of a child diagnosed with an anxiety disorder:

“Ella was a worrier. Every morning, she worried that she wouldn’t make the bus on time, even though she hadn’t missed it once all year. And every afternoon, she worried that she wouldn’t get her favorite spot at the lunch table, or that she might have a pop quiz in science class and wouldn’t be prepared…”

3. They Are Depressed or Withdrawn

Per the National Alliance on Mental Illness, one in five teens experiences a bout with depression; moreover, 8 percent suffer from a major depressive disorder (MDD).

Dr. Charles Raison, a professor of psychiatry at the University of Arizona College of Medicine provides his simple and straightforward advice: “I think you should start worrying … anytime there’s enough of a change when you go, ‘Oh, my God, they don’t seem like themselves.’”

Raison recommends that parents intervene should their child display depressive or withdrawn behavior for longer than two to three weeks. It is also common for children suffering from depression to experience dramatic changes in sleeping patterns.

4. They’re Abusing Alcohol or Drugs

Substance abuse research shows a direct, causal relationship between mental health disorders and drug abuse. Researchers estimate that approximately 70 percent of high school kids have tried alcohol; 40 percent have smoked or used tobacco, and 20 percent have an ongoing prescription drug addiction.

All of the abovementioned (and other) substances are especially dangerous when combined with a mental health problem. Abusing drugs or alcohol may become their go-to coping mechanism, drastically increasing the risk of deteriorating health and even death.

5. Their Performance Is Suffering

“Americans are inundated with messages about success – in school, in a profession, in parenting, in relationships – without appreciating that successful performance rests on a foundation of mental health.”

The above statement is courtesy of the U.S. Department of Health and Human Services (HHS). Per one HHS study, “there may be four or five adolescents” in some classrooms that suffer from severe mental illness.

Mental impairment almost always negatively affects performance. Considering that two-thirds of adolescents do not receive mental health treatment, the negative repercussions are vast on an individual and societal level.

Columbia University cites the following as academic issues resulting from mental illness:

  • Frequent absenteeism or tardiness
  • Lack of self-esteem
  • Difficulty concentrating
  • Poor performance in reading, writing, and math
  • Repeating a grade level(s)
  • Recurring disciplinary problems

mental health

Final Thoughts: Getting Help for Childhood Mental Health

Early detection of childhood mental health problems and access to appropriate services is crucial. Studies show that prompt treatment leads to improvements in both mental disorder symptoms and school performance.

Indeed, appropriate treatment can spare the child or adolescent – and their loved ones – unnecessary pain and suffering. For information and resources about childhood mental health, please visit the website: https://kidshealth.org.

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