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Psychologist Explains 10 Habits of The Most Intimate Couples

January 6, 2018 by Power of Positivity

Being intimate with your partner is one of the most important habits of a successful relationship

“Intimacy refers to feelings of closeness, connectedness, and bondness in loving relationships. It thus includes those feelings that give rise, essentially, to the experience of warmth in a loving relationship.” ~ Robert J. Sternberg, Professor of Human Development, Cornell University

Robert J. Sternberg has been studying relationships for decades and is one of the most sought-after experts on long-term intimate relationships.

Part of what makes Dr. Sternberg celebrated is his development of the ‘Triangular Theory of Love.’ Sternberg’s theory consists of three parts: intimacy, passion, and decision/commitment.

Intimacy is the feeling of closeness, connectedness, and bondedness in loving relationships. It is used to describe the loving warmth that’s so critical to relationships.

Passion, as Sternberg describes it, are the drives that allow physical attraction, sustained sexual desirability, and psychological manifestations of romance and seduction.

Decision/commitment refers to the decision that a person makes when they love a person, and decide to maintain that love via a long-term, intimate relationship.

Decision and commitment are not necessarily mutually-inclusive; one can feel, acknowledge, and make the decision to love someone without desiring to sustain a long-term commitment.

While all three parts of the love triangle are crucial to an intimate relationship, no such thing would be possible without the foundational feeling of warmth. Intimacy is what stimulates and maintains the other two corners of the triangle.

Enhancing intimacy

But intimacy, as anyone who has been in a long-term partnership, can attest, may ebb and flow.

Not to fear! Here are ten proven ways to boost intimacy, according to psychologists.

1. Commit to emotional openness

Some couples are mismatched, in that one craves deeply open communication while the other does not. The fact is the latter will likely never be entirely at ease with expressing poignant verbal niceties.

The good news is that as long as the topics of communication are emotionally ‘safe’ – as in no digging for emotional ‘skeletons’ – then your partner will eventually become a bit more warm and free with their dialogue.

2. Give credit when it’s deserved

Sometimes it’s easy to take our partner for granted. The little things they do for us are often overlooked after a certain period of cohabitation. But it doesn’t mean that these things are not necessary.

Make it a point to tell him or her how much you appreciate them. It feels really, really good – and it’ll add some positivity to your relationship.

3. Embrace the humdrum

It is only natural that our partner becomes more predictable. At first, there’s all this new stuff to learn – and it’s really exciting! Then, a little maneuvering around each person’s routine before it becomes, well, routine. But intimacy is all about enjoying the humdrum. The monotonous creates the intimacy, and the routine sustains it.

4. …and then shake things up!

Few things are more intimate than the unexpected. While it’s true that routine weaves with intimacy, novelty provides the spark. Sometimes, all that’s needed to jumpstart the intimacy engine is to find a new path for the current to flow.

5. Avoid the hasty retreat

If you absolutely must walk away from someone, you’ll know it. But if the thought comes and goes, be aware of the risks of a hasty retreat. Communication is often the bugaboo of relationships. Coincidentally, walking away is too often the result. Do what’s necessary, but do yourself a favor and avoid taking the easy way out.

If that means sitting in a room for hours brainstorming a resolution, then so be it.

6. Keep discovering

If you – like so many – have embraced the comfort of relationship silence, try and get the conversation flowing again! Continued intimacy may hinge on the willingness to disclose more and welcome new topics of discussion with open arms.

7. Share your thoughts

Yes, this one’s another communication-related pointer. As mentioned, intimacy is the process of discovery with one another. (Don’t worry, it’s the last one!)

Sharing your thoughts is what intimacy is all about. Sit down at the end of the day, hold each other’s hand and just share.

8. Cuddle everyday

Holding each other for 15 minutes everyday floods the body and brain with feel-good hormones, including the “love hormone” oxytocin.

According to one study, 94 percent of couples that went to bed together holding each other reported feeling happy; compared to just 68 percent for those who did not.

9. Get sweaty

According to a study published in the Journal of Personality and Social Psychology, researchers found that couples who mutually engage in an exciting physical activity or challenge report feeling more satisfied with their relationships and were more in love with their partner.

10. Keep laughing together

We’ve all heard the axiom “Laughter is the best medicine.” If you peek inside what happens in the brain when we enjoy a hearty giggle, you’ll understand why.

The physical act of laughing triggers the release of endorphins – the brain’s natural opioid. The chemical changes that occur in the brain while laughing – and even afterward – strengthens a couple’s emotional bond!

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

Sources
http://www.medicaldaily.com/6-scientifically-proven-ways-boost-intimacy-relationship-without-sex-395181
http://www.robertjsternberg.com/love/
http://www.nytimes.com/2011/09/14/science/14laughter.html
https://www.psychologytoday.com/blog/creating-in-flow/201602/10-proven-ways-you-can-increase-intimacy

5 Signs Your Anger Is Because of Your Hormones

January 6, 2018 by Power of Positivity

Hormones are potent chemicals; they help keep our bodies’ working correctly and profoundly influence our mood. They are produced in glands located in the adrenals, ovaries, pancreas, pituitary, testes, and thyroid.

Our brain continually interacts with hormones via the neurotransmitters serotonin, norepinephrine, dopamine, and GABA. Hormones – including hormonal production and maintenance – are directly affected by brain activity and vice-versa. As a result, an imbalance in either the brain or hormonal systems can throw us for a loop.

“When we get angry, the heart rate, arterial tension and testosterone production increases, cortisol (the stress hormone) decreases, and the left hemisphere of the brain becomes more stimulated.” ~ Neus Herrero, researcher at the University of Valencia

Although the topic isn’t addressed as much, hormones play an important role in regulating mood. More emphasis is given to the brain’s neurotransmitters than to the body’s hormonal balance. Still, both are equally likely because of the intricate relationship between our endocrine (hormonal) and nervous system.

Anger, anxiety, and depression are the three more frequently-cited complaints of anyone experiencing a hormonal or neurochemical imbalance.

Here we’re going to focus on potential signs of hormonal anger, its causes, and how we can naturally rebalance our hormone levels.

Here are five signs of anger coming from hormones (and how to balance them):

1. Insomni: Progesterone Imbalance

Progesterone is the yin to estrogen’s yang; progesterone has the opposite effect on mood. Brain scientists use the word ‘inhibitor’ to describe the chemical’s function, which is just a fancy way of saying it slows the brain down. Estrogen, on the other hand, speeds the brain up.

If excitatory chemicals are not checked by inhibitory, we’re more prone to impulsiveness and anger.

Restful sleep becomes difficult when there is an imbalance between the two chemicals, particularly when progesterone levels are deficient. There is about 20 times more of the hormone in the brain than the body.

2. Anxiety: Low estrogen

Estrogen, one of the major sex hormones in women, assists the brain and body produce beta-endorphins and serotonin – both of which are vital to a positive state of mind. Estrogen also assists in balancing the levels of dopamine and norepinephrine.

Not only are bursts of anger more likely when estrogen-deficient, anxiety, and stress are too.

3. Decreased Libido: Low testosterone

While excess testosterone is associated with higher aggression, testosterone lack can contribute to ‘irritable male syndrome.’ Low testosterone levels are tied to higher amounts of cortisol – the body’s stress hormone.

‘Resulting behaviors include anger, sarcasm, frustration, sadness, depression, being withdrawn, hostile, and/or anxious, and dissatisfaction,” says Richard Giannoto, MD, a metabolic wellness physician.

Low sex drive often accompanies testosterone deficiency as well.

4. Depression: Hypothyroidism

Hypothyroidism is the slowing of thyroid hormone production. While hyperthyroidism can cause anxiety, irritability, and mood swings, hypothyroidism can cause depression (along with brain fog and memory symptoms.)

Abnormal thyroid hormone levels can cause anxiety, irritability, and mood swings. Fortunately, hypothyroid patients who treat their condition usually see the depressive side effects dissipate.

5. Weight gain: Excess Cortisol

As mentioned, cortisol is the body’s “stress hormone.” And it turns out that too much of it is a double-edged whammy to our mood and waistline.

Regarding the latter, rises in cortisol levels stimulate the conversion of blood sugar into fat, often evidenced by the little extra pudge in the tummy area.

It’s also worth mentioning that excess caffeine dramatically raises cortisol levels. In other words, too much junk food chased with a cup of Joe isn’t a very good idea.

Naturally Balancing Your Hormones

Dr. Josh Axe recommends seven natural ways to balance our hormones:

1. Swap ‘bad’ carbs for healthy fats: Eating foods rich in healthy fatty acids are essential to keeping hormone levels in check. Healthy fats efficiently counteract the inflammatory and hormone-altering properties of refined carbs.

2. Use adaptogen herbs: Adaptogen herbs are healing plants that combat stress and boost immune function. Axe recommends the herbs ashwagandha and holy basil.

3. Address emotional imbalances: Despite all of the statistics that point to stress as the number one killer today, far too many of us fail to address external factors and lifestyle choices that contribute to stress. Meditation, acupuncture, exercise, and natural options to rebalance emotional states.

4. Use essential oils: To naturally balance hormones requires the elimination of toxins in the body. Be wary of body care products that contain DEA and parabens. Try using natural products such as coconut oils, essential oils, and shea butter.

5. Use supplements: Our world is more fast-paced than ever in history. Eating on the go has become the norm for many of us, which isn’t good for our health. Natural supplements can help bridge this nutrient gap in our diets. Try some organic, plant-based nutrients or natural multi-vitamins.

6. Watch your meds: Side effects of certain medications can disrupt hormone balance. Changes in appetite, trouble sleeping, fatigue, low libido, and even depression may indicate something is amiss.

7. Get enough sleep: Continuously getting less than 7-8 hours of sleep per night disrupts the body’s natural circadian rhythm and is one of the worst things for maintaining hormonal equilibrium.

Sources
http://www.btf-thyroid.org/information/leaflets/37-psychological-symptoms-guide
https://draxe.com/10-ways-balance-hormones-naturally/
https://www.everydayhealth.com/mens-health/low-testosterone-can-make-men-grumpy.aspx
https://www.prevention.com/weight-loss/hormone-reset-diet
https://www.sciencedaily.com/releases/2010/05/100531082603.htm
https://www.webmd.com/a-to-z-guides/hypopituitary#1

Scientist Explains How the Universe ‘Talks to Us’

January 5, 2018 by Power of Positivity

Life as we know it can be traced all the way back to some four billion years ago – in which time some single-cell organism, not much more conscious than a rock, evolved into miraculous and various life forms.

First, let’s discuss the two predominant viewpoints about existence minus the nuance and religious dogma:

(1) Human beings evolved from another living being – often referred to as “God,” “The Universe,” “The Great Spirit,” all of which involve a Greater Intelligence.

(2) Both simple and complex organisms, including humans, evolved via a random series of countless events through billions of years of natural selection.

One view is based on some form of greater intelligence; the other is based entirely on a materialistic (“Newtonian”) reality.

“If we could see before the first single-celled organism, and after the last man and woman, only you would remain – you, the Great Face behind, that consciousness whose mode of thinking contains that of the world.” ~ Robert Lanza, “Biocentrism.”

(Please note!):

This point of this article IS NOT to convince anyone one way or another – but to present a view from the perspective of a scientific minority.

(Phew! … ‘Conversion’ articles are the worst, aren’t they?)

Now that we’ve touched on the point of the article, let’s discuss the viewpoint of a ‘consciousness scientist.’ Further, we do not discuss much of the research-related elements.

“Life is essentially cognitive and conscious.”

Few of us would argue with the above quote from Dr. Bhakti Shanta. The minority who do take issue face a Kilimanjaro-sized mountain of scientific evidence and research verifying the claim.

However, certain scientists – including the brilliant Steven Hawking – maintain that science leaves no room for the subjective aspect of consciousness in its attempt to know the world as relationships among atoms, forces, and molecules.

What does “subjective consciousness” mean? Let’s take the two words apart and then put them back together.

Consciousness is the existential principle that allows us to have an “experience” – unlike unconsciousness, which does not.

Subjective is the word for something being “influenced by personal feelings, tastes, or opinions.”

Subjective consciousness, by definition, involves an individualistic experience of reality. On the surface, there doesn’t appear to be much to debate about; yet much debate takes place.

“The Universe speaks to us all the time.”

The Vedic view of the Universe, which these scientists ascribe to, is based on a subset of Hinduism; though it places more emphasis on the experimental and logical interpretation of reality via the scientific method.

According to the Vedic view of existence, the Universe is continuously trying to communicate with us. As a side note, Vedic wisdom is similar to Buddhist tenets regarding the nature of the Universe. (The Dalai Lama, for example, has debated known materialist scientists about consciousness and cognition – and given some beautiful presentations on the subjects.)

Okay, then how come we don’t hear anything?

Good question!

The answer, according to Vedic (and in many respects, Buddhist) tradition, is that the Universe possesses its own language. More specifically, the Universe speaks to us through a spiritual connection.

Another barrier to communication with the Universe is the “monkey mind” – or busy mind – of people. We’re also somewhat limited when compared to the collective intelligence that comprises the Universe. (Example: the enormous intelligence required to “push” existence through billions of years of evolution.)

To “hear” the Universe requires stillness of mind – something that many have trouble achieving without disciplined practice. We discuss methods of disciplined, deliberate, mindful practices below.

Here is how to do communicate with the Universe, per Vedic tradition:

#1 Be willing to receive

If we’re apprehensive about listening to someone, we will never truly “hear” them. The same is true of the Universe.

So, you must foster a general desire to hear from the Universe. No, it doesn’t require some Superhuman effort, contrary to what other woo-woo schools of thought may tell you.

#2 Pay attention to experiences

The Universe doesn’t communicate with its creation via Q&A sessions. You won’t hear words; instead, you’ll see patterns and witness transformative thoughts. (We’ll delve into the latter shortly.)

How would someone or something with limitless intellect and ability communicate? Well, they wouldn’t speak because they don’t need to – and you don’t need require the spoken word to interpret meaning.

The Universe communicates through mental, physical, emotional, spiritual and intuitional experience.

#3 Meditation

As mentioned, it’s challenging to interact with the Universe with a monkey mind. Without a doubt, the best way to still the mind – and communicate with the Universe – is through meditation.

Meditation and mindful living are often prerequisites for communication with the Universe because both heighten intuitional and spiritual sensitivities. The Universe communicates on a different frequency – one which is foreign to human beings in our natural state.

#4 Believe

Millions of people have had transformative experiences with the Universe – awakenings, rebirths, transformations, etc. – only to allow overanalysis of rendering them non-believers.

Rigorous analysis and spiritual experience are mostly non-compatible. The former relies on measurement and observation, while the latter relies on impression of the soul and belief.

#5 Don’t overcomplicate things

Related to the fourth item, overcomplicating a spiritual experience often breeds individual mistrust. This mistrust hardens our hearts and suppresses the truth.

While the Universe’s intelligence is infinite, ours is not. Hence, why some of the most brilliant people to have ever lived can not accept the non-material nature of existence.

The Universe will speak to us. But we must be willing to know its language and – perhaps more importantly – open our hearts to the experience.

Sources:
http://www.robertlanzabiocentrism.com/are-we-part-of-a-single-living-organism/
https://chopra.com/articles/how-to-recognize-signs-from-the-universe#sm.00001i70uzcmb7duuqogxr93kfoam
https://en.wikipedia.org/wiki/Vedic_religion
https://www.dalailama.com/news/2017/the-nature-of-consciousness-dialogue-between-russian-and-buddhist-scholars
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4802748/

5 Subtle Behaviors That Make People Trust You

January 5, 2018 by Power of Positivity

Trust is key to every relationship. From the relationships that we have with our family, to our friends, to our coworkers and our romantic relationships, trust is paramount. Gaining someone’s trust can be difficult, even if we tend to be generally trustworthy people.

On the flip side, we all know how hard it is to extend our trust to people that we don’t know very well, like acquaintances, coworkers and even strangers. By simply changing our behavior, we can nonverbally prove how trustworthy we are on the inside.

Understanding Behaviors That Make People To Trust You

“Trust is the glue of life. It’s the most essential ingredient in effective communication. It’s the foundational principle that holds all relationships.” – Stephen Covey

1. EXPRESSING EMPATHY THROUGH APOLOGIES

Apologizing for things that are beyond our control, like a rainy day or a crowded train, can show that you empathize with someone else’s situation, even if you’re not the one causing the problem. These are called “superfluous apologies,” which basically means “unnecessary,” with an added emphasis on being “more than enough”. If someone is having a bad day, or grieving a loss, saying, “I’m so sorry,” can express both concern and empathy, as well as increase the other person’s trust. A study done with a stranger asking to borrow another person’s cell phone was more likely to be a success when the stranger offered a superfluous apology.

2. MIRRORING BODY LANGUAGE

If you find yourself mimicking a person’s body language when you have a conversation, this is a good sign that you’re already well on your way to gaining that person’s trust. Studies show that subtly mirroring another person’s body language can help increase that person’s feeling of trust, without the other person being aware that you mirror them. This is especially good for negotiations and resolving interpersonal disputes.

However, make sure to do this subtly. If you copy every single move a person makes, it may seem a bit strange! Simply allow your body to follow their lead naturally. Indeed, you will see how much more open and trusting they become.

3. ACCEPTING A LITTLE EMBARRASSMENT

Being able to ride out the embarrassment with grace, and being able to accept it, is shown to be an acceptable trait when determining if someone is trustworthy. A study done showed a man reacting to a perfect test score first with embarrassment, then pride, made people who saw him react with embarrassment more likely to trust him.

Embarrassment is said to show that someone is more likely to be sociable, which inevitably leads to others wanting to associate themselves with that person. Everyone gets a little embarrassed, and being unafraid to show it can make others more likely to follow your lead, making them more relaxed around you and thus, more trusting.

4. WELCOMING SMELLS

What smells good to some people may smell neutral to others. However, science has shown that the way we smell may be a big influence on whether or not other people are likely to trust us. Lavender is a scent that is more likely to be considered welcoming than other scents, because it has a calming effect when we smell it. Other smells, like peppermint, can be more stimulating, which can put people on alert rather than relaxing them. If you want to seem more trusting, a switching to lavender scented shampoo or clothing wash may help you achieve that goal.

5. HAVING MUTUAL FRIENDS

People are more likely to trust the people that their friends are friends with. This is a phenomenon called “triadic closure.” This term means that two people who have a third person in common are much more likely to become close. In a study done with social media, people were much more likely to accept friend requests from people on Facebook if they had mutual friends in common. Much more likely, in fact! 80% of people accepted a friend request if they saw that they had 11 or more friends in common.

While being trustworthy is hugely about showing that trait through actions and words, it can also be affected by these subtle behaviors. Science has proven that there are several behaviors and habits that can help us gain the trust of the people around us, which makes for a longer-lasting and happier relationship. These are simple, daily things that can be done to help express our inner trustworthiness to the people around us.

10 Things That Make Kids Less Anxious

January 5, 2018 by Power of Positivity

Being anxious affects one in eight children. Studies show that children with untreated anxiety are more likely to engage in substance abuse, under-perform academically, and remove themselves from important social development experiences.

“Anxiety is a normal part of childhood, and every child goes through phases. A phase is temporary and usually harmless. But children who suffer from an anxiety disorder experience fear, nervousness, and shyness, and they start to avoid places and activities.” ~ Anxiety and Depression Association of America

According to the Anxiety and Depression Association of America (ADAA), 80 percent of children with a diagnosable anxiety disorder are not getting treatment. This is particularly troublesome considering that the brain undergoes tremendous growth during childhood; thus, increasing the chances that the anxiety becomes hardwired.

In this article, we’re going to discuss signs of childhood anxiety, how to reduce a child’s anxiety, and other possible treatment options.

Signs of Childhood Anxiety

Parents of a young girl named Ella share their story:

“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. At night, she worried about getting her homework done and whether her clothes would look right at school the next day.”

As you can gather from these parents’ story, child anxiety is quite apparent provided adequate attention is being given. Anxious kids display their anxiety in many ways – at home, school, and in social settings.

Per kidshealth.org, kids suffering from anxiety will have one or more of the following signs:

– excessive worry most days of the week, for weeks on end
– trouble sleeping at night or sleepiness during the day
– restlessness or fatigue during waking hours
– trouble concentrating
– irritability

Things that reduce childhood anxiety

When children experience chronic anxiety, it’s easy for parents to fall into the trap of trying to protect their child. However, overprotection is counterproductive to relieving anxiety – and exacerbates many of the symptoms.

Per the Child Mind Institute, here are 10 pointers for helping children escape the cycle of anxiety

1. Understand that eliminating anxiety isn’t the goal – but managing it.

It can be discouraging to see your kid deal with anxiety. It’s painful for us. But as much as we would like to get rid of everything that causes anxiety, it’s just not possible.

Instead, it’s all about teaching the child to tolerate their anxiety as best they can, even when they’re anxious.
Eventually, the anxiety will subside.

2. Allow the child to confront their anxiety.

While helping children avoid the things they’re afraid of may help in the short-term, it exacerbates the problem in the long run.

It’s important for parents to understand that pulling their child out of every anxiety-provoking situation reinforces avoidance – a poor coping mechanism for anxiety and stress.

3. Set positive and realistic expectations.

Setting positive and realistic expectations is all about instilling a sense of self-confidence. Often, expressing confidence that your child will be okay allows them to manage their anxiety well enough to see things through.

4. Respect, but don’t empower, thoughts and feelings.

You don’t want to belittle your child’s anxiety, but you don’t want to amplify it either. If your child is fearful about going to the doctor, address (don’t ignore) her concerns.

Listen and be empathetic, and say something along the lines of “I know you’re scared now, and that’s okay. We’ll get through this together.”

5. Don’t ask anticipatory questions.

If you have a vague feeling that something may be bothering your child, make sure to ask open-ended questions – and not leading them.

For example, the question “How is studying going for your exams?” encourages your child to express themselves more than “Are you anxious about your mid-terms?”

6. Don’t reinforce their fears.

In other words, don’t give your child a reason to be afraid. If your child has a negative experience with a bully, for example, the last thing you want to do is give him or her a reason to fear the big, strong kid in class.

Again, empathize and listen. If you don’t know how to respond, do some research and come back to the discussion. Whatever you do, don’t say “there’s a good reason for your fear” unless there is.

7. Motivate the child to tolerate her anxiety.

It’s important to let your child know how proud you are of them enduring anxiety. Anxiety and fear aren’t easy things for anyone to contend with, much less a young child.

We should know that we all possess what is called the “habitation curve.” As we are exposed to the thing(s) that we fear, we slowly but surely get over them; which is precisely what a child – and all of us, for that matter – needs to do.

8. Make sure to reach a conclusion.

We all live busy lives and may leave things unfinished from time to time. However, adequately addressing your child’s anxiety issues isn’t something to put off.

Commit to finding a resolution and resolve to keep that commitment no matter how long it may take.

9. Set a good example.

If your child is dealing with stress and anxiety issues, the best thing you can do is keep a stiff upper lip about your problems.

Again, stress and anxiety hit all of us. If you must release some pent-up tension, do it away from the child. Certainly, do not involve the child in such scenarios.

10. Listen with full intent.

When we’re dealing with a child who is obviously anxious, we’d be wise to lend an attentive ear. Not only is this part of being an adult, but attentively listening to a troubled child both sets a good example and helps to reach a solution earlier.

Do You Get Enough Sun? Researchers Explain How It Affects Your Health

January 5, 2018 by Power of Positivity

If nobody has told you, let us be the first: the sun is not dangerous.

Our planet has been around for nearly 4.6 billion years. Human beings evolved alongside the bright star. In fact, the wondrous Sun is what allows and advances life on Earth.

“Dr. Robert Stern, chair of the Department of Dermatology at Harvard-affiliated Beth Israel Deaconess Medical Center, calls them “solar-phobes”: people so concerned about getting so cancer that they stay inside or cover every bit of skin.” – Harvard Health Publications: “Benefits of moderate sun exposure”

But do you know what is dangerous? Human ignorance about two key things:

First, not understanding the sun’s effects on us as individuals. Without this information, we can’t know what level of exposure is safe or unsafe.

Second, not taking preventative measures to counteract underexposure or overexposure. Underexposure, or lack of sunshine, is just as dangerous as overexposure.

The Sun is Healthy – in Moderation

Gee, how many times have we been told something is good for us “in moderation?” Alcohol, dark chocolate, dairy, sleeping, exercising…all best done “in moderation.”

Provided that there’s an accurate measure that defines moderation for an activity (e.g. one-two drinks, 7-9 hours), it can be excellent advice! We can then implement this advice to improve and maintain our health – or abstain from things that may be harmful.

This same moderation concept applies to the sun.

Health Benefits of Sunshine

(Note: As with anything health-related, it’s important to be aware of any existing medical condition(s). If you’re unsure, please speak with your doctor. This article’s contents are not intended to replace professional medical advice.)

Here are 5 health of the biggest (most appropriately) benefits of sunlight:

1. The Sun Packs Vitamin D

In some medical circles, vitamin D is known as the “sunshine vitamin” and sun exposure can help produce this crucial nutrient. Vitamin D is also available in certain foods and supplements.

Vitamin D serves many important functions within the body, which include:

– Maintaining normal calcium and phosphate levels

– Promoting bone and cell growth

– Promoting calcium absorption

– Reducing inflammation

2. It Lowers Blood Pressure

In a groundbreaking study conducted by Dr. Richard Weller and his colleagues at the University of Edinburg, researchers found a chemical important for reducing blood pressure in sunlight. Nitric oxide is released into the blood vessels when sunlight touches the skin. This decreases BP.

According to Dr. Weller, the benefits of sun exposure – including a healthier and longer life – “far outweigh the risk of getting skin cancer.”

3. It Improves Brain Function

In a study undertaken by neuroscientists at the University of Cambridge, Dr. David Llewellyn and his colleagues measured the Vitamin D levels of 1,700 adults aged 65 and over. After analyzing the results, the research team noticed higher rates of cognitive deficiencies in people low in Vitamin D.

Additional studies claim that sunlight also hastens the growth of brain cells within the hippocampus; the brain region responsible for forming, organizing, and storing memories.

4. Alleviates mild depression

Seasonal Affective Disorder, or SAD, “is a type of depression that’s related to changes in seasons – SAD begins and ends at about the same times every year.” SAD is informally known as the “winter blues” disorder.

Psychologists, psychiatrists, and other medical professionals have linked the low availability of sunlight during certain periods of the year (most notably, fall and winter) to the disorder.

Ever wondered why sunny days perk you up while gray skies don’t? Because the brain produces more of the neurotransmitter serotonin (“the happy chemical”) on sunny days than on overcast days.

5. It heals certain skin disorders

Skin cancer is perhaps the one biggest knock against the big bright star. Skin cancer caused by Melanoma is “the most dangerous form of skin cancer, (when) these cancerous growths develop (and trigger) mutations that lead the skin cells to multiply rapidly and form malignant tumors.”

Per the Skin Cancer Foundation, “If melanoma is recognized and treated early, it is almost always curable.”

Let’s put what we just read in context. (1) Melanoma is the most dangerous form of skin cancer. (2) If we pay attention and seek treatment, it’s curable just about every time.

In spite of oft-cited hyperbole about skin cancer, the sun helps heal skin disorders at a far greater rate than it causes them. Just a few of the conditions the sun helps include acne, eczema, jaundice, and psoriasis.

Protecting Yourself

Per the United States Occupational Safety & Health Administration (OSHA), there are three key elements of skin protection: genetic and lifestyle traits, monthly examinations, and blocking UV rays.

Genetic and lifestyle characteristics:

a) Do you spend a lot of time outdoors?
b) Do you get sunburnt easily?
c) Do you have any of the following?

– Large, numerous, or irregularly-shaped moles

– Blond, red, or light brown hair

– Freckles

– Fair skin (‘pale’)

If you meet any of the above criteria, consult with your doctor about how much time you should spend in the sun.

Monthly examinations:

– As skin cancers detected early can easily be cured, it is essential that you examine your skin monthly.

– The “most important sign,” per OSHA, “is a spot on the skin that is changing in size shape, or color during a period of 1 month to 1 or 2 years.”

Skin cancers often appear in one of four ways:

– Pale, waxy, and shiny lumps

– Red, scaly, and sharply-outlined patches

– Sores that do not heal

– Small, mole-like growths (melanoma)

Blocking UV Rays

– Limit your exposure: “UV rays are most intense between 10 a.m. and 4 p.m.”

– Cover up: “Wear tightly-woven clothing that blocks out light.”

– Use sunscreen: “A sun protection factor (SPF) of at least 15 blocks 93 percent of U.V. rays … Be sure to follow application instructions on the bottle.”

– Wear a hat: “A wide brim hat is ideal because it protects the neck, ears, eyes, forehead, nose, and scalp.”

– Wear UV-absorbent shades: “Sunglasses don’t have to be expensive, but they should block 99 to 100 percent of UVA and UVB radiation.”

Experts Explain 5 Habits You Need To Be Successful In 2018

January 5, 2018 by Power of Positivity

The Ole’ New Years Resolution, 2018.

It doesn’t matter your occupation, obstacles, or goals. If you want to be a better, happier, and more successful person in the New Year, it is essential to (a) prioritize and (b) put in the effort.

The New Years Resolution is a well-known tradition in the United States. It’s also a tradition that over 90 percent of people fail. This isn’t because people aren’t well-intentioned, it’s because they’re human! Ok, there’s more to this – and we’ll discuss things in a bit more detail later.

It’s painless to spout off a tear-jerking resolution when you’ve put away six vodka martinis and a pound of guacamole dip. It’s hard when you (grudgingly) wake up the next morning and realize it’s time to get to work!

To start off, we’ve got some good news, and we’ve got some bad news. Nobody ever wants the good news to be spoiled by the bad, so we’re going to pour in the salt early. (Please don’t shoot the messenger.)

In a 1,129 person survey, just over 9 percent of respondents succeeded in fulfilling their previous year’s resolution. Furthermore, over 42 percent of interviewees report “never succeeding/failing on their resolution each year.”

Here’s the (VERY) good news: “People who explicitly make resolutions are 10 times more likely to attain their goals than people who don’t explicitly make resolutions.”

If there’s one bugaboo common among those making resolutions, it’s lack of staying power. Consider this: nearly 45 percent keep their resolutions for up to six months! Why go halfway and throw in the towel?

Were their plans “explicit”? Did they have a support system? Did they accommodate for a life-changing event (a promotion, moving, etc.)? All of these things must be taken into account.

First and foremost, the plan must be specific. It bears repeating this statistic:

“People who explicitly make resolutions are 10 times more likely to attain their goals than people who don’t explicitly make resolutions.”

Write this down on a Post-It. Fold that piece of paper and stick it in your wallet. Memorize it. Then re-write it on 20 Post-Its. Stick ‘em anywhere and everywhere – at work, at home, at your desk, on the refrigerator, wherever.

Say it loud and proud when you feel like giving up.

We’re going to list five positive habits that will improve the odds. BUT, it’s up to you to come up with the “explicit” plan that will help you reach your goals.

Let’s do this thing!

Here are 5 positive habits you need to be successful in 2018:

Habit #1: Be Humble in 2018

Regardless of any successes you achieve, maintain an attitude of humility. Take the creed of the U.S. Navy SEALs, possibly the greatest special forces unit in the world, as a reminder of when feeling boastful about anything:

“My loyalty to Country and Team is beyond reproach. I humbly serve as a guardian to my fellow Americans always ready to defend those unable to defend themselves. I do not advertise the nature of my work, nor seek recognition for my actions.”

Don’t advertise or seek recognition for anything. Let the results speak for themselves.

Habit #2: Bear Down

Angela Duckworth, Ph.D., psychologist and best-selling author of Grit: The Power and Passion of Perseverance, says that grit is the most important characteristic in achieving any goal.

Dr. Duckworth adds “Accomplishing anything worthwhile is almost by definition to attempt what is difficult. Otherwise, someone would have done it by now!”

Consider any bumps and bruises sustained when marching towards your goal as a badge of honor.

Habit #3: “Diligent Practice”

In his book Talent is Overrated, author Geoff Colvin delves into the minds of people who’ve accomplished great things in their chosen field of endeavor. Among the individuals studied include Ben Franklin, Tiger Woods, Warren Buffet, and Chris Rock.

In the Book, Colvin asks an important question:

“Do you believe that you have a choice in the matter? Do you believe that if you do the work, properly designed, with intense focus for hours a day and years on end, your performance will grow dramatically better and eventually reach the highest levels? If you believe that, then there’s at least a chance you will do the work and achieve great performance.”

“Diligent Practice” > IQ score

Habit #4: Eliminate distractions in 2018

There’s no way to put this lightly, so we’re not going to try.

Distractions are achievement killers.

It requires a day-by-day, hour-by-hour approach to achieve anything noteworthy. New Year’s resolutions tend to fall into the “noteworthy” category.

You must eliminate distractions wherever and whenever necessary. If you’re trying shed weight, stick with your eating plans and ride out that unscheduled fast food impulse. If you’re trying to finish your degree, that T.V. needs to remain off on the weekends.

You needn’t deprive yourself, but habitual distractions will cause failure.

#5 Be mindful in 2018

Did you know that human beings are born with a negativity bias?

Our brain is more affected by things of a negative nature (bad news, unpleasant thoughts, unhealthy emotions, etc.) than we are by things that are neutral or positive.

So when we let ourselves down, the feeling of failure is ready and willing to make an unwelcome appearance. Here’s where it helps to understand the brain and go easy on yourself.

Dr. Rick Hanson, author of Buddha’s Brain: The Practical Neuroscience of Happiness, says “To keep our ancestors alive, Mother Nature evolved a brain that routinely tricked them into making three mistakes: overestimating threats, underestimating opportunities, and underestimating resources.”

Dr. Hanson’s advice? Mindfulness.

“The mindfulness of both the inner workings of your brain and the outer mechanisms of fear-promotion can by itself make you less prone to needless fear.”

Researchers Reveal 5 Early Warning Signs That Heart Patients Have In Common

January 5, 2018 by Power of Positivity

19 percent: The percentage of people who contact emergency medical assistance (‘911’ in the U.S.) after experiencing potentially life-threatening heart symptoms.

19 percent. So, roughly four out of five cardiac arrest patients never call for an ambulance. That’s not good.

Dr. Sumeet Chugh, associate director of the Heart Institute and director of the Heart Rhythm Center at Cedars-Sinai Medical Center in Los Angeles, explains why:

“Most people who have a sudden cardiac arrest will not make it out alive. This is the ultimate heart disease, where you die within 10 minutes. And less than 10 percent actually survive.”

Heart attack? Cardiac Arrest?

“Roughly half of cardiac arrest patients experience telltale warning signs that their heart is in danger of stopping the month preceding their attack, new study findings suggest.” ~ Alan Mozes, Health.com

Here’s something for all of us to keep in mind: despite the majority’s tendency to label a cardiac arrest as a heart attack, the two conditions are different.

A heart attack occurs when there is an arterial blockage, which restricts blood flow to the heart. A cardiac arrest is when the heart’s electrical system goes haywire.

(Good to know!) Half of all annual heart-related deaths in the United States (approx. 350,000) are attributable to cardiac arrest.

It’s not their fault.

It goes without saying that nobody in their right mind would willfully ignore the symptoms of cardiac arrest. So why do 80-plus percent of cardiac patients not call 911? Why do 50-plus percent who experience telltale symptoms of cardiac arrest do nothing?

Because for years we’ve been told that a heart attack is an unexpected – and in many cases, asymptomatic – health problem. Further, it’s easy to attribute acute signs, e.g., shallow breathing, to anxiety or some other condition.

In other words, it’s not their fault.

Dr. Chugh explains:

“For years we have thought that (cardiac arrest) is a very sudden process, But with this study, we unexpectedly found that at least half of the patients had at least some warning signs in the weeks before.”

Chugh goes on to say that this study may “open up a whole new paradigm” in how people react to possible cardiac symptoms. “And this is important because those who react by calling their loved ones or calling 911 have a fivefold higher chance of living.”

About the Study

Here’s are the main findings of the study:

Demographic data: 840 cardiac arrest patients, aged 35 to 65.
Percentage who experienced warning symptoms: 50% of men and 53% of women.
The ratio of patients who experienced symptoms within 24 hours of heart failure: 9 out of 10.
The most commonly-cited symptom among men: chest pain.
Most commonly-cited symptom among women: shortness of breath.

5 Early Warning Signs Of Heart Problems To Watch For

Per the study, published by the American College of Physicians, and per information derived from the American Heart Association (AHA) website, here are five possible indicators and symptoms of cardiac arrest:

1. Shortness of Breath

In the study, shortness of breath was the most commonly experienced symptom among female cardiac patients. Per the Mayo Clinic, shortness of breath is a feeling of “intense tightening in the chest, air hunger or a feeling of suffocation.”

Besides heart abnormalities; strenuous exercise, high temperatures, massive obesity, and high altitude can cause shortness of breath in an otherwise healthy individual.

2. Chest Pain

Chest pain was the most frequently reported symptom of cardiac arrest among male patients.

According to the Cleveland Clinic, certain types of chest pain warrant an immediate visit to the emergency room. Here’s what doctors from the Clinic advise:

“If you experience pain, pressure or discomfort in the center of your chest or in your arms, back, jaw, neck or stomach – along with shortness of breath (for) a least five minutes, call 9-1-1.”

3. Flu-like Symptoms

Flu-like symptoms, including abdominal pain, back pain, nausea, and vomiting may arise. When these symptoms concurrently surface with chest pain, shortness of breath, or health palpitations, call 9-1-1 or your local emergency services.

Having flu-like symptoms for longer than two weeks is another cause for concern.

4. Loss of consciousness

If either you or someone you know suddenly collapses from an unconscious state, the first thing to do is call an ambulance.

Per Healthline: “people who become unconscious don’t respond to loud sounds or shaking. They may even stop breathing, or their pulse may become faint.”

People suffering from a potential heart problem will often become temporarily unconscious, also known as fainting.

5. Other signs

Dr. John Day, president of the Heart Rhythm Society and director or Heart Rhythm Services at Intermountain Medical Center Heart Institute in Murray, Utah cites other possible complications that may increase the risk of cardiac arrest:

“(the abovementioned) signs should not be ignored, particularly if you have risk factors for heart disease, such as a family history of heart problems or high blood pressure, cholesterol, diabetes or a known heart condition.”

Heart Health Tips

Check out the following tips for better heart health:

– Get at least seven hours of sleep.

– Control blood pressure by limiting alcohol and sodium intake.

– Eat a diet rich in fruits, lean proteins, vegetables, and whole grains.

– Reduce or eliminate saturated fats (make sure to read the labels, too!).

– Get tested for diabetes.

– Exercise for 30 minutes per day, 5 days per week.

– Don’t smoke or vape.

– Make sure to manage stress in a healthy way (consider exercising, meditation, or yoga.)

And, finally …

– Remember to laugh and have fun! Don’t take life too seriously!

6 Health Warning Signs From Your Feet to Never Ignore

January 5, 2018 by Power of Positivity

Our bodies will always tell us when something is wrong. Whether or not we know how to listen is another matter entirely! Sometimes, we can pinpoint when something is seriously wrong because of changes in our body, but other things are more subtle or easy to brush off. Our feet, for example, are a great indicator of health. They can tell us all kinds of things that could be wrong, but we need to know how to listen to them.

“In fact, one of the first things that a health care practitioner will look at on an elderly patient is the condition of their feet because it can tell them so much. Your feet do far more than carry you from place to place. They give you a quick way of checking your overall health. They can tell you if you need more nutrients and if a serious medical condition is lurking in your body,” says healthy lifestyle expert Danette May.

Here Are Some Warning Signs From Your Feet That You Should Never Ignore

“I believe that the greatest gift you can give your family and the world is a healthy you.” – Joyce Meyer

1. Hairless feet or toes

Most people would kill to have hairless feet because of all the maintenance needed to remove the hair from your feet. But in actuality, having hairless feet can be a sign of blood circulation problems. If you’ve got heart issues or circulation problems, your body will have to prioritize, and getting enough blood to your feet to grow the hair there isn’t as important as your vital organs. That might also make it challenging for doctors to locate a pulse in the feet.

Orthopedic surgeon Lance Silverman, MD, states, “One cause of insufficient blood supply to the feet and toes is peripheral arterial disease, or PAD for short. When plaque builds up in the arteries of your legs, blood flow can be restricted and PAD can set in. If left untreated, PAD could lead to a heart attack or stroke, or even put you at risk for amputation.”

While it may be nice to not have any hair on your feet, you’ll definitely want to keep in mind that it could be a sign of some other issue.

2. Sunken toenails

A lot of people don’t pay enough attention to their toenails. Feet come in all kinds of shapes and sizes. Still, a sunken in toenail, with a spoon-like shape, is a sign of anemia, “hemochromatosis (overproduction of iron), Raynaud’s disease (which affects blood supply to the fingers and toes), and sometimes lupus (an autoimmune disease in which the body’s immune system attacks cells, tissues, and organs),” according to Reader’s Digest.

When your body doesn’t have enough iron, you may feel exhausted, weak, short of breath, and other symptoms. Sunken in toenails is a quick way to see if you may have any of the above-mentioned causes. Remember, anemia can be dangerous all on its own, so listen to your feet and get yourself checked out by your doctor.

3. Coldness

Do you have chronically cold feet? Are you always the first to break out the fluffy socks, even in the summer? Your feet may be trying to tell you something, namely that your thyroid may not be working correctly. It may also be a sign of poor circulation because you blood isn’t getting to your extremities. You may notice that your hands and fingers are much colder than others. It might be worth checking out if you’ve got constantly cold feet.

4. Yellow toenails

Your toenails should look a lot like your fingernails. If there’s any discoloration, it’s probably a sign that something else is going on. The most commonly discolored toenail is yellow, and a fungal infection usually causes that. You can get this from just about anywhere, from your shoes to the local swimming pool. Thankfully, a fungal infection is quick and easy to deal with. You can get over-the-counter methods of dealing with a fungal infection, or use home remedies so you always have something on hand.

Apart from a fungal infection, thickened or yellowed nails might also indicate the presence of an underlying disease. Some diseases can include lymphedema (swelling related to the lymphatic system), lung problems, psoriasis, or rheumatoid arthritis.

5. Numbness

It’s never good when a part of your body goes numb, so hopefully, when you feel your feet going numb for no reason, you’re already on your way to the doctor to check it out. Numbness in the feet can be caused by nerve damage, or neuropathy. People with diabetes are at risk of having this numbness of the feet, so keep an eye out and get checked if this happens.

6. Flaky feet

Flaky skin isn’t a good thing, no matter where it is in your body. But for feet, specifically, flaky skin can be a sign of athlete’s foot, especially if the flakiness is coming from between the toes or it can signify problems with your thyroid.

“If the skin around your heel or on the ball of your foot is dry, cracked, or flaky, it may be a warning sign of a thyroid condition. Your thyroid gland produces hormones that control your metabolic rate, blood pressure, tissue growth, and nervous system functions,” adds Dr. Silverman.

Athlete’s foot is a very common, but also contagious, fungal infection. Thankfully, it’s also one that’s pretty treatable, so make sure you look into over-the-counter methods for getting rid of athlete’s foot.

Final thoughts

Our bodies always try to talk to us and tell us what’s wrong. Our feet are no different, but many people neglect them for one reason or another. But checking your feet for signs of abnormalities can be your warning sign to some different kinds of issues that your body can have. Whether it’s something as easy to get rid of as a fungal infection or something more serious like a heart problem, our feet are a great way to make sure our bodies are working right.

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

Every day is a day to shine. Shine on!