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5 Reasons to Eat Spinach Every Day, According to Science

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“You may have witnessed the short-term effects of food on your brain: a sugar rush after too much candy or mental fog from hunger. But what we eat also affects us in the long term. Starting in the womb and continuing into old age, our diets don’t just shape our bodies, but our brains as well.” ~ Society for Neuroscience

Western Diets & Nutrient Deficiency

The term “Western Diet” is synonymous with bad health – and for a good reason. Westerners have earned the notorious reputation for engorging on hot dogs, cheeseburgers, ice cream cake, and others – all of which have originated in Western countries.

Of the 20 most obese countries in the world, over half consume  “Western diets.” In short, this means more additives and preservatives, less fresh fruits and vegetables, and more processed foods.

When our body is deprived of nutrients, a state that occurs far too often in Western countries, our body responds by craving just about anything.

We’re more vulnerable to the dollar menus and fast food joints; the “quick fixes.”

While this may be good for McDonald’s bottom line, it’s not good for us.

The Answer: More Superfoods!

A superfood is defined as “a nutrient-rich food considered to be especially beneficial for health and well-being.”

Why do we need more of them? Here are a few key reasons:

– Fight off hunger pangs (and the “quick fixes.”)

– Maintain a healthy body weight.

– Feel good about ourselves.

– Stabilize our blood sugar.

And, of course, Feed The Brain!

Spinach: An Impressive Superfood

spinach

Megan Ware, a registered dietitian and private practitioner, writes in MedicalNewsToday:

“Popeye was definitely on to something. Spinach is a super food loaded with tons of nutrients in a low-calorie package. Dark, leafy greens like spinach are important for skin, hair, and bone health. They also provide protein, iron, vitamins, and minerals.”

Now that we’ve established the importance of spinach on our body’s overall health, let’s about five cerebral benefits to eating Popeye’s go-to veggie.

Do You Eat Spinach? Here are Five Reasons Why You Should

1. Spinach boosts memory

A diet that’s deficient in folate, one of the B-vitamins (B9), can cause all sorts of problems. Anxiety, confusion, depression, fatigue, and forgetfulness among them. B-vitamins are critical to brain function, especially for memory health.

The typical “Western” diet – filled with refined sugars and unhealthy fats – can be devastating to both short-term and long-term memory.

Spinach, meanwhile, is one of the most potent memory-boosters. One cup of spinach contains 65% of the recommended daily value (RDV) of folate and over 20% of your RDV for vitamin B6.

2. Spinach enhances focus 

The amino acid L-tyrosine is critical for synthesizing (combining) the neurochemicals dopamine and norepinephrine.

Dopamine is essential for drive and motivation; norepinephrine is the brain’s natural stress deterrent. Drive, motivation, and stress-resistance are crucial for concentration and focus.

One cup of spinach includes 20% RDV of tyrosine. Other tyrosine-rich foods include avocados, beans, meat, tuna, poultry, salmon, seed, and walnuts.

3. Spinach prevents inflammation harmful to brain function

High levels of inflammation increase the risk of many diseases. While we relate chronic inflammation to conditions of the body; it can adversely affect our brain function.

Folate reduces the inflammatory agent homocysteine, which, according to the American Journal of Psychiatry, impedes the activity of the brain’s neurotransmitters.

4. Spinach helps sharpen cognition

Per a study published in the American Journal of Clinical Nutrition, a group of older adults who ate a diet high in dietary fiber scored higher on cognitive tests than those who did not.

Dietary fiber helps ease digestion and is an essential nutrient for healthy gut function. Numerous studies have demonstrated the important relationship between gut health and brain function. In fact, the two are so intricately connected; scientists refer to the gut as the “Second Brain.”

One cup of boiled spinach contains around 17% of the RDV for fiber.

5. Spinach slows cognitive decline

One of the best things you can do for long-term brain health is eating right. We’ve established the fact that spinach contains some of the most valuable vitamins and minerals for promoting cognitive development.

As it turns out, the superfood helps fight against age-related cognitive decline. Scientists believe this is because of the vegetable’s rich amount of antioxidants.

Spinach, along with other antioxidant-rich foods, “(have) rather hopeful implications for prevention of neurological disorders in our increasingly aging population.”

Putting It All Together

We now know that the brain is “plastic” – it can grow new neural connections throughout life. Scientists call this phenomenon neuroplasticity.

Fantastic as neuroplasticity is, we can only take advantage of this ability by (1) eating right and (2) “exercising” our brain (keeping it active.)

Given that spinach (and other leafy greens) are capable of expanding our cognitive capabilities and fighting age-related mental decay, we should be doing everything we can to incorporate them into our diets!

Sources:
http://www.brainfacts.org/across-the-lifespan/diet-and-exercise/articles/2015/lets-eat-how-diet-influences-the-brain/
http://www.dailymail.co.uk/health/article-84286/How-spinach-boost-brain-power.html
http://www.telegraph.co.uk/travel/maps-and-graphics/the-most-obese-fattest-countries-in-the-world/
http://undergroundhealthreporter.com/health-benefits-of-spinach-include-improving-memory/

Why People Need to Get Off The Couch (Before It’s Too Late)

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How much time do you spend sitting on the couch?

Ponder this question for a couple of minutes – and be honest with yourself. Let’s do a bit of sampling from the U.S. population. All of these numbers are averages derived from reputable sources, e.g., Gallup.

“41 percent of Americans (do) less than 30 minutes of moderate exercise five times per week. About a third of males are physically inactive, compared to 47.4 percent of women – a difference of almost 14 points.” ~ The Lancet

  • The average commute time in the U.S. is approximately 25 minutes one-way, or 50 minutes total.
  • The average American logs around 35 hours of work per week (~ 7 hours per day)
  • If you’re keeping tract, the total is (so far):  ~ 8 hours sitting (minimum)
  • 36 percent sit for another 1-2 hours watching TV
  • 10 percent play video games for 1-2 hours
  • 25 percent lounge around for 1-2 hours
  • 29 percent use their P.C. for 1-2 hours
  • Average time sitting: ~ 13 hours
  • Average time sleeping ~ 7 hours

Total amount of sedentary (inactive) time: ~ 20 hours

Reality Check Time

“I’m doing this for your own good.” Remember your mom or dad saying this before talking some sense into you? (Or trying to.)

Well, we’re saying this for your (and our) own good. You are (again, including us) probably sitting on your butt for much longer than is healthy.  It’s much better to grudgingly accept this fact now than wait for some ailment to threaten your quality of life.

So, first, we will go over why you should get off of your derriere. Second, we will provide some excellent (if we may say) and time-effective ways for doing so.

Let’s do this!

Health Experts Urge People To Get Off The Couch Before It’s Too Late

Okay, good news or bad news? We know…

Studies are about as fun to research and disseminate as performing your own root canal. So, let’s spare you the dental procedure and cut the research down to parts:

  • Sitting 13-14 hours increases your risk of death from heart disease.
  • The more you sit, the higher your blood sugar, cholesterol, triglycerides, and even waist size.
  • A 10-year study, published in The Journals of Gerontology: Medical Sciences of participants aged 50 to 71 years, found “those who tended to sit the most and move the least had more than three times the risk of difficulty walking by the end of the study.”
  • The same study also reports “those who watched five or more hours of TV (had) a 65 percent greater risk of reporting a mobility [disability].”

T.V. and Tech Ain’t Helping

Loretta DiPietro of the Milken School of Public Health at George Washington University doesn’t mix words when it comes to TV and ill health:

“Sitting and watching TV for long periods, especially in the evening, has got to be one of the most dangerous things that older people can do.”

Bear in mind that Dr. DiPietro was referring to a study conducted in the mid-90’s to 2005. Given that use of streaming services, a la Netflix and YouTube, have seen a sharp increase since then, the problem is much likely worse.

“Even 5 minutes is better than nothing.”

That’s an actual quote from an actual doctor – and it’s true. A simple solution? Get out of your chair every half-hour and “stand up, march in place, jump around, kick legs – do anything to move for at least one to two minutes.”

For a healthy and mobile person, there is no excuse not to do something as easy as getting up and moving for a minute or two.

One tough lady…

Let’s look at 61-year-old Denver businesswoman Liz King. Ms. King is an entrepreneur who spends eight hours “at least, (looking) at the screen and sitting in the chair.”

As many of you business owners out there know, you don’t just “punch in and punch out.” Most business owners spend far longer than eight hours at their computers. They’re on the phone with customers, looking after employees, and handling administrative tasks for 10-plus hours a day.

Despite her crazy schedule, the 61-year old manages to get in a “brisk” 20-minute walk every day. This lovely woman may take a picture or two of the “occasional wildflower” on her stroll, but she doesn’t slack.

Some Ideas to Get You Off the Couch and Moving

Every time we write an article about anything exercise or health-related (usually the two are mutually inclusive), we try to include the following phrase:

“Exercise DOESN’T need to be boring or time-consuming!”

One more time? Let’s all repeat this together – and with some gusto!

“Exercise DOESN’T need to be boring or time-consuming!”

It doesn’t matter what you do. If you enjoy walking like Ms. King, by all means, walk for 20-30 minutes.

If you love to shoot hoops, that’s exercise!

If you love to ride your bike, that’s exercise!

If you love Jai Alai, that’s exercise! (Do you? I’ve never found anyone.)

Anyways, you get the picture. It’s as simple as finding something you enjoy and breaking a sweat three times per week.

Readers: we’d love to hear any and all recommendations for fitting activity into your day!

(C)Power of Positivity, LLC. All rights reserved
Sources:
http://www.npr.org/2011/04/25/135575490/sitting-all-day-worse-for-you-than-you-might-think
http://www.npr.org/sections/health-shots/2017/09/04/547580952/get-off-the-couch-baby-boomers-or-you-may-not-be-able-to-later

8 Signs You Have A Manipulative Partner

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Manipulative people are everywhere.

And when we say everywhere, we mean everywhere. Is this fact saddening? Yes, but it can also be empowering.

The knowledge and acceptance of the omnipresence of manipulation is empowering because you’re less likely to be played “as a fool.”

Perhaps there is no other scenario wherein detecting manipulation early can save us more heartache than in a relationship. Knowing this, we’re going to discuss eight potential signs you’re living with a manipulative partner.

8 Signs You Have A Manipulative Partner

“Healthy social influence occurs between most people, and is part of the give and take of constructive relationships. (However) in psychological manipulation, one person is used for the benefit of another.” ~ Preston Ni, M.S.B.A.

manipulative

1. They don’t help resolve problems

Unhealthy relationships are often teeming with unresolved conflicts. As we’ve mentioned before, some people are more conflict avoidant than others – it’s simply part of their personality.

But frequent and prolonged conflict avoidance in a relationship can be a warning sign, says relationship expert Suzannah Weiss:

“If conflict from days, weeks, or months ago still bother you though you’ve discussed them with your partner, it’s possible they manipulated you into believing the discussion was over before it was,” Weiss says.

2. They weaken your self-confidence

Barrie Davenport, a certified relationship coach, says:

“Emotional manipulators seek out the vulnerabilities of people in order to exploit them. In fact, they may consciously or unconsciously create relationships with people who are the most vulnerable and willing to be controlled.”

Manipulators are close cousins of narcissists. In fact, narcissists are well-known for their extreme manipulative behavior.

If you always seem to be contending with a “push and pull” feeling with your partner, do not ignore it. Many kind people fall into an emotional trap set by manipulators; the important thing now is to act.

3. They have a bunch of “small favors”

A classic manipulative behavior is to throw a bunch of “small favors” at you before getting to the point.

Darlene Lancer, a Marriage and Family Therapist, calls this the ‘foot-in-the-door’ technique, in which the manipulator “(makes) a small request that you agree to, which is followed by the real request. It’s harder to say no, because you’ve already said yes…Now it’s all about them and their complaints, and you’re on the defense.”

4. Emotional blackmail

Emotional blackmail is an abusive type of manipulation that uses guilt, intimidation, rage, shame, or threats. It’s a sick, twisted game that manipulators use to gain the upper hand.

As an illustration, someone in a relationship may hear this from their partner: “I’ve trusted you with my life; now you go and do this. You ought to be ashamed and disgusted. If you pull this again, I’ll just pack up and leave. You can die alone.”

This sounds extreme, right? Well, these type of conversations happen all the time. Bear in mind that the victim has done nothing wrong – it’s all a mirage.

manipulative

5. Use of charm and flattery

On the opposite end of the emotional spectrum is the generous deployment of charming and flattering behaviors – a type of passive-aggressive behavior.

For example, the manipulator may say whatever they think their partner wants to hear. They’re evasive and will offer favors, help, and even gifts in order to be loved and accepted.

Why is this manipulation? Because the person intentionally evades uncomfortable questions, uses criticism, guilt, and self-pity, and always plays the victim. They do these things for no other reason than to “get” the love and respect that has “escaped” them so far in life.

6. Silent treatment

Make no mistake. Extreme quiet is not a typical behavior when resolving a conflict. Preston Ni, a professor of communication and renowned relationship expert, writes “The silent treatment is a head game where silence is used as a form of leverage.”

Silent treatment becomes abusive when the manipulator has established a sense of dominance. It’s a twisted act that renders their partner powerless.

7. Playing dumb

Oh yes, manipulators can turn dumb in a hurry. Clearly, feigning obliviousness isn’t always obvious – if it were, the manipulator would be at a disadvantage.

Instead, they’ll activate their dummy mode under one of two conditions: (1) when they’re called out for doing something wrong, and/or (2) when they’re responsible for doing something (chores, paying a bill, etc.)

Ni states: “Some children use this tactic in order to delay, stall, and manipulate adults into doing for them what they don’t want to do. Some grown-ups use this tactic as well when they have something to hide, or an obligation they wish to avoid.”

8. They’ll hurry a decision

Most normal people will take a bit of time before making an important decision.

Manipulators know this, and will do everything in their power to hurry you up. Why? Because time constraints cloud your judgment. Our working memory – the ‘bottleneck’ that holds information for processing – isn’t effective under such conditions.

Ni states “By applying tension and control onto you, it is hoped that you will ‘crack’ and give in to the aggressor’s demands.”

10 Signs A Man Is Ready to Give You His Heart

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Is your guy ready to give his heart to you?

Men can be hard to figure out sometimes, especially if you’re trying to figure out how he feels about you. Society demands that men should talk less about their feelings. In fact, some can often shame them for being too emotional. But, all the same, men do things like fall in love. But when they do, women are often left wondering how they feel about them!

It can be difficult to tell the difference between a guy who is genuinely falling in love, a guy who is just being friendly, and a guy who just wants in your pants. Thankfully, here are some tried and true methods for figuring out whether or not he’s falling for you.

love quote

Here Are 10 Signs A Man Is Ready to Give His Heart to You

“A priceless moment is when the person that you have fallen in love with, looks you right in the eyes to tell you that they have fallen in love with you.” – Unknown

1. He wants to talk on the phone

Like, all the time. Guys who are just your friend or who just want something from you tend to go a more indirect route, like texting or DMing. But when a guy wants to spend his free time talking to you on the phone, it’s a sure sign that he’s got some feelings for you, and they’re very sweet indeed!

It’s a sign that he wants to hear your voice, which is always romantic.

2. He uses pet names when he’s ready to give his heart

When a guy is falling for you, he’s going to use pet names – but something that’s a little more original. He might call you something special, like a pet name that’s more of an inside joke between the two of you. He wants to set you apart from all the other people in his life. Sex expert and author of the ‘Good In Bed’ series Ian Kerner says, “Names like honey, baby, babe, sweetheart (etc.) connote a special intimacy that’s reserved for your significant other.”

3. He remembers what you say

This could be about anything – he remembers what your opinion on a certain movie is, or what kind of food you like at a certain restaurant. This is a sign that he’s both listening, and he values your opinions on things. Not only that, but when the topic comes up again, he’s able to remember your exact words.

4. He makes up excuses to talk to you

Whether it’s on the phone, by text or social media, he finds reasons to pay you a little bit of extra attention. When you post a new selfie on Instagram, he’s always the first one in the comments. He always has something interesting to share with you via text, or he’s always finding reasons to drop by and have a chat. He just can’t get enough of you!

relationships

5. He’s chivalrous

A lot of people think that chivalry is dead, but with him, it’s alive and well. He’s always making sure that you’re comfortable. He’ll do everything from holding doors open for you, to pulling out your chair, to making sure that the temperature in the room is just right. If you’re cold, he’ll probably even offer you his jacket. He wants to make sure that you’re feeling good, and will go to great lengths to ensure it.

6. When he sees you, his whole face lights up

You’ve probably experienced having your whole face light up before – it’s something you can physically feel happening to you, and it’s not altogether voluntary! The same thing happens to him when he sees you from across the room, or walking toward him down the street. He can’t stop the light in his eyes or the big, dopey, love-struck grin when he sees you.

7. He brings you gifts

Relationship expert Dr. Pam Spurr says this:

“If he’s given you a nice piece of jewelry then he’s seriously committed to your relationship. Men just don’t give the good stuff unless you mean something special.”

The gifts that he brings you don’t always have to be expensive or extravagant. In fact, he’ll most likely bring you little things, but often. Perhaps he learns your coffee order, and brings it to you in the morning.

Or, maybe he brings you a book that you mentioned wanting to read – or even a book that he just thinks you might like! It’s the little things that count, and a guy who pays attention enough to know what you like is a guy who’s falling for you.

8. He’s protective of you

A guy who’s falling in love with you will want to make sure that you feel safe and secure wherever you go together. He’ll often walk you home and right up to your door, or wait in the car outside to make sure you get in safe. He’ll hold your hand when you walk through a crowd, or guide you with a hand on the back of your shoulders.

9. He’s genuinely interested in you

He wants to know what you have to say about everything! No topic of conversation is off limits for you two. Not only that, but no topic of conversation seems too boring for him to engage in.

He’ll be happy to listen to you talk about your favorite TV show, or how awful your co-workers have been that week. Whatever it is, he’s always interested in what you have to say.

relationship stages

10. He’s planning for the future if he’s ready to give his heart

A guy who isn’t interested in the long haul isn’t likely to make plans more than a couple of weeks in advance. On the other hand, when a guy is falling for you, he’s going to plans three or four months into the future. It means that he’s seeing you in his future plans. Moreover, he wants you to be there with him every step of the way.

Like online dating expert Julie Spira mentions, “While the conversation might not include ring shopping, if he’s suggesting things he wants to do in the future, such as a weekend away, going with him to a concert, or even discussing relationship goals, he’s a guy that sees you by his side.”

Sure, sometimes guys are hard to get to talk about their feelings – but actions always speak louder than words! A guy who is acting like this is most certainly falling in love, even if he has a hard time saying it. Learning to read his affection in the things that he does will make it much easier to figure out if a guy is ready, willing, and able to give his heart to you.

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

Relationship Experts Explain What Happens When You Meet The Woman of Your Dreams

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Some people (men and women alike) may know right away when the woman they’re seeing is the One. Others may be a bit slower on the uptake. Some may not know the signs to look for.

What exactly should you be looking for to make sure you’re dating the woman of your dreams? According to wedding officiant and author Rev. Laurie Sue Brockway, “There is usually a telltale sign that lets you know when true love has arrived – a voice in your head, a sense of recognition or a gut feeling that this is someone special to you.”

If you’re connecting with your soulmate, there are certain things that you’ll experience that are out of the ordinary from all of the other women you’ve ever dated.

Here Are 9 Things That Happen When You Meet Your Dream Girl

woman

1. You’ll be surprised by your feelings

These feelings will come hard and fast, and you’ll be completely surprised by how quickly you develop them. You may be slower to fall in love with other women, but when you’ve met your soulmate, you’ll be floored by the strength and depth of your feelings. Despite how quickly it happens, you’re not going to feel intimidated. In fact, it’ll feel like the most natural thing in the world.

2. Your attraction will keep growing

Obviously, you’ll feel attracted to her right off the bat. But the thing is, that attraction is only going to keep growing every single day. You’re never going even to want to look at another woman. Her personality and her looks are only going to keep growing on you. You’re also going to feel totally and completely satisfied. There’s nothing about her that you would change.

3. You’re not afraid of disagreements

In some relationships, an argument can be the end. However, when you meet the woman of your dreams, you won’t be afraid to have an argument or disagreement with her. You’ll know that your love is strong enough to survive any spat. In fact, you’ll find that your arguments are over quicker, and you’re more easily able to reconcile and apologize to one another.

4. You’ll always feel loved

The woman of your dreams will never leave you feeling unloved or underappreciated. Some relationships are more casual, and can leave us wanting for emotional connection. However, you’ll know that she’s the One when you feel emotionally fulfilled and appreciated. She makes you feel special every single day, and never takes you for granted.

soulmates

5. You share common goals

An important part of any long-lasting relationship is having goals and visions of the future that complement one another. When you meet the woman of your dreams, you’ll realize that you never have to sacrifice your vision of the future, because she’ll have similar goals in life.

Clinical psychologist and relationship expert Dr. Carmen Harra states, “More diminutive opinions will differ, but soulmates generally have the same virtues and values and see the world through a similar lens.”

Therefore, while you may not have the exact same goals, the things you want to achieve work side by side to make a happy life.

6. You adore each other’s annoying habits

Maybe she takes too long in the bathroom getting ready in the morning, or leaves her hair ties lying around all over the apartment. It doesn’t matter – you’re going to find those little quirks to be some of the best things about her that you love.

Brockway adds, “Soulmates often feel a sense of the familiar and a sense of comfort around each other. Many people say it’s easier to relax into that person and allow themselves to be vulnerable.” When you meet the woman of your dreams, you’re going to love every single thing about her … even the things that you disliked in past partners.

7. Your feelings will feel natural

Nothing about how you feel will be surprising or scary to you. If you’ve never been the type of man to commit to a woman before, you’ll suddenly find yourself totally ready to be with her for however long she wants you. And the best part is, these feelings will be entirely natural.

8. You’ll feel safe in each other’s company

Contrary to popular belief, even men need to feel safe and secure in a relationship. And when you meet the woman of your dreams, she’s going to make you feel entirely safe. You’ll be able to tell her things that you’ve never told anyone else.

Author Karen M. Black states, “If you’re fortunate enough to meet someone with whom you have a natural, loving relationship from the get-go, then you’re going to feel this as an unusual comfort level. A low hum. A peace and calm in your heart. A quiet certainty. A curiosity. Safety in their presence.”

Oftentimes, men have a harder time sharing their emotions. It won’t feel difficult with her – you’ll find yourself opening up and sharing things with her you haven’t told any of your past partners.

woman

9. You’ll want to protect your relationship

If you’re still hanging around with single guys who aren’t interested in a relationship, you won’t tolerate taking any jabs about how deeply you feel for your partner. You may find that you’ll want to protect your relationship more than you’ve ever wanted to before. Your relationship means more to you than any other relationship, and you’ll want to protect it – and her.

Society often finds ways to make men feel like they can’t experience the full range of emotions that come with falling in love. However, men have all the same feelings that women do, and they’ll experience all the same emotions when they meet their soulmates. Finding the woman of your dreams will be one of the most amazing things ever happening to you. You’ll find yourself putting more time and effort into this relationship than any other – and the results will be phenomenal.

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

22 Self Care Tips For When You Feel Broken

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Feeling broken happens to us all. After all, no person can be happy all the time, and through it all, we experience many emotions. Sadness, feeling down, and defeat – are just some of the many emotions we go through as human beings. Sometimes, it can seem like those feelings will never leave us. Fortunately, you can restore your shine with a little self-care

“Adopting the right attitude can convert a negative stress into a positive one.” – Hans Selye.

We all need a little help when it comes to picking ourselves up from feeling dejected. When life gets us down, figuring out a way to get back up can seem hopeless. Luckily, there are so many ways to improve your mood and positively change your emotions when life gets the better of you.

Here Are 22 Positive Things You Can Do For Your Self-Care

 

positive

1. Get outside and improve your mood

This is an easy way to improve your mood. Fresh air and sunshine can help lift your mood within minutes. The very act of just going outside can sometimes enhance our entire point of view. After all, sitting indoors contemplating our sadness can lead to more unhappiness.

Author Florence Williams said that when a person spends some time outdoors, “blood pressure drops, their heart rate variability becomes more resilient when faced with stress, cortisol levels drop. The subjects report an increase in… mood, and vitality, and creativity. And that’s just after 20 minutes!”

If you find yourself stuck on the couch, try a change of scenery and go for a walk around the neighborhood.

2. Talk to someone to help you feel better

A support system is the best way to make sure that you always have someone nearby who can help you talk out your troubles. Whether this person is a friend, a family member, your partner, or even a therapist, talking to someone you feel close to can help improve your mood drastically.

3. Watch a funny movie

Nothing makes us feel better than just plain old laughter. If you’re in a sour mood or feel a heavy sadness, watching your favorite comedy can quickly boost your mood. You can do it alone or with a friend. Sometimes, hearing someone else laugh can be just what it takes to get our laugh muscles working again when it feels impossible to smile.

4. Turn to music for self-care

It can be tempting to listen to sad, hopeless songs and cry about them when we’re sad. While this is often good for releasing emotions, it’s not good for uplifting your mood. So, after you’ve had your wallowing cry, try putting on some upbeat dance or party music. The beat will get your blood pumping, along with your mood.

5. Take a nap

Our moods are often regulated by something as simple as waking up during the wrong sleep cycle. If you find that you’re just plain miserable, it might do you some good to settle in for a nap. Getting more sleep might be just what you need to chase away your bad mood. While it may feel like a childish thing to do, even adults need the right amount of sleep to function correctly!

6. Hang out with friends

Whether you all go to a movie, out to eat, or hang around together, being surrounded by the people who love you is an easy way to remind yourself of all the good in the world. Your friends will probably know just the way to make you feel better and boost your need for human contact and stabilize your mood.

7. Clean your habitat

Depression and sadness often come with a lack of motivation to do… well, anything! These feelings can leave you unmotivated, so you don’t feel like caring for your home. Cleaning your space can feel like a chore, but you’ll be amazed at how much better you’ll feel after it’s all done. Once the area around you is clean, you’ll find that your mood is improved even by a little. A clean house is a happy house, after all.

When you clear your physical space, you also clear your mind.

8. Do something nice for others

The best way to boost your mood is to make someone else happy. While it can feel challenging to muster up the niceness to do something for someone else when you’re feeling low, it’s one of the best mood boosters. Brightening someone’s day will make you feel even better about yourself than before.

9. Take a Bubble Bath

The warm water from a bubble bath can ease tense muscles and lift your spirits. Why not light some candles and enjoy the fragrance and the bubbles and ambiance? Turn down the lights and let your troubles float away, as it’s the perfect way to engage in self-care after a long day.

10. Eat Right

The best way to love yourself is to watch what you put into your system. Many people don’t think about all the processed and junk foods they eat, but it’s doing more harm than good. Eating a well-balanced diet is an excellent form of self-care as it’s essential to your overall physical and mental wellbeing.

self-care

11. Try Technology Breaks

Are you spending too much time on technology? A recent report published by Statista Research Department showed that the average person spends 2.45 hours on social media each day. This wasted time doesn’t count all the other time folks spend watching TV, playing video games, or are on their computer.

Try taking a technology break to clear your mind, and you will be surprised how much more you get done and how much better you feel. Plus, if you’re always saying you don’t have enough time to get everything done, you will easily find more hours in your day.

12. Listen to Music

Turn on some tunes and dance the night away. Dancing is an excellent form of exercise as it gets the blood pumping. Maybe you prefer some more mellow songs like jazz or classical music. Music is used to motivate people, and it can also be used to calm you. Part of your self-care routine should involve some good tunes.

13. Meditate

When you meditate, you’re learning to let go of all the negativity you’ve ingested during the day, and you’re becoming in touch with your inner self. This ancient art has many forms, and you can use it to go to sleep, stop a panic attack, or even relax and give your tense muscles a break.

14. Try Aromatherapy

Do you buy candles or incense to burn around your home because you like the smell? Aromatherapy has been used for decades to help people relax, and it can be a significant part of your self-care routine. When you use bubble baths, lotions, essential oils, and candles, you’re stimulating the smell receptors in your nose, according to the Mayo Clinic.

The message from your nose travels through your central nervous system until it reaches the limbic system in your brain. This is the region that controls all of your emotions. So, if you notice that you feel better after rubbing lavender on your wrists or putting a tea tree on your neck, you’ve activated this part of the brain and are calming yourself.

15. Exercise Daily

The more you move your body, the better you will feel. The experts at UW School of Medicine and Public Health state that you need to exercise at least 20 minutes three times a week. However, it would be best if you fit it into your daily routine. Self-care is all about maintaining a good, healthy weight. You’re also boosting those feel-good hormones when you get your heart pumping.

16. Plan a Trip

Why not throw caution to the wind and go on a trip? You work hard, so you deserve a little get-a-way. Why not engage in self-care at an all-inclusive resort? You can even go camping and enjoy nature if you want your excursion to be frugal. The advantage of getting away is that you will feel and look better when you return.

17. Get a Massage

Massages are therapeutic, and they work to release that tension in your muscles. If you suffer from tension-type headaches or migraines, getting a regular massage can help you manage them without harmful substances.

When the masseuse works those muscles, they increase blood flow to the areas in need. Other things to try along this line include acupuncture and cupping therapy. When you learn effective ways to handle your stress, you’ll feel much better.

18. Splurge on A Gift for Yourself

When’s the last time you bought yourself a gift? Have you had a new outfit lately? Perhaps you want a new piece of jewelry to add to your collection.

Going to work and just paying bills isn’t very motivating. Have you ever done a star chart with your kids? These little charts are huge motivators because they give them an incentive to keep doing well.

You can do the same thing by motivating yourself by splurging a bit. While it seems that all the incentives you need are to have a house and car to drive, these little extra things give you the enthusiasm to keep going.

19. Take a Drive in the Country

It doesn’t matter what age you are or your status in life. There’s something therapeutic about a drive in the country. It’s best on days when you can put your windows down and let Mother Nature penetrate your car with her fragrant aroma.

Turn on your favorite music, and grab something to drink. Let your mind go as you get out of the city and the hustle and bustle, and engage in driving therapy. Sitting on crowded freeways only add to your daily frustration but getting out on the open roads with little traffic is relaxing.

20. Get in Touch with Your Artistic Side

Can you paint, draw, color, or make crafts? It’s very refreshing to use your artistic side to help with stress. Many people use art to outlet their emotions, and it can be pretty relaxing. Why not take a sketchpad to a nearby lake and draw the ducks swimming or the sun beaming down on the water?

21. Try a DIY Project

Is there a room in your home you want to remodel? Why not try a DIY project? You can save a lot of money by tackling household repairs yourself.

When you’re learning and taking care of your home, you’re also practicing self-care. Why not turn your bathroom into a tranquil retreat, or paint that drab kitchen that seems outdated? Your mind can explore and get creative to make your dwelling even better.

22. Go Cloud-Watching

There’s something magnificent with the sky above. It’s the key to another dimension, and the clouds are fascinating to watch float aimlessly by. Did you ever lie on the ground and watch the clouds when you were a child?

Did you find funny shapes in them that fascinated you? Why not return to those childhood moments and engage in something so peaceful yet profound. Watching the clouds go by is one of the best forms of self-care, as it’s so relaxing. It reminds you that this world is so much bigger than your troubles, and you live on a planet of majestic wonders.

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Final Thoughts on the Importance of Self-Care

Generating positivity isn’t always the more straightforward thing, but there are ways to make yourself feel better when you’re feeling low. Whether it’s getting outside, connecting with your loved ones, or making someone else’s day a little better, generating positivity is a good habit to have and one that’ll make all of your sad days a little bit better.

How to Lower Cortisol Levels Naturally

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Cortisol plays a role in many bodily functions, and abnormal levels can cause health issues. Learning how to lower cortisol levels is essential to maintaining your physical and emotional health. When your levels are high, your body thinks it is in a constant fight-or-flight situation, triggering severe issues.

As the primary stress hormone, cortisol affects almost every area of your health. It aids in regulating sleep cycles, managing the utilization of nutrients, reducing inflammation, and controlling blood pressure.

While cortisol levels should rise during stressful situations, they should quickly return to normal. It can negatively impact your health when they don’t return to normal. Thankfully, you can figure out how to lower cortisol with some lifestyle changes.

You can balance the hormone level by learning how to reduce cortisol and implementing the tips. Since long-term stress and anxiety can be detrimental, finding a balance is life-changing. When you lower cortisol levels, you can maintain a calm mind and a healthy body.

What is Cortisol?

The adrenal cortex of the adrenal glands produces cortisol. It is a glucocorticoid, a steroid hormone naturally produced by the body. Cortisol is necessary for the proper functioning of the body, but too much can cause severe health issues.

Two of the most significant contributors to high cortisol are chronic stress and the long-term use of corticosteroids. People who cannot produce enough hormones naturally may use a prescription corticosteroid to help. They treat inflammation, immune system disorders, and electrolyte imbalances.

how to lower cortisolThe body requires communication between the adrenal gland, pituitary gland, and hypothalamus. With effective communication, your body can produce the correct amount of cortisol. Not having enough cortisol and having too much are both harmful for the body.

Cortisol supports overall health when the levels are maintained. It helps you wake up, gives you energy during the day, lowers it at night, and helps you sleep and rest. This hormone also has anti-inflammatory properties that boost your health and well-being.

Cortisol also helps you deal with stressful situations as your brain triggers its release through your sympathetic nervous system. This system is your fight-or-flight response, and many forms of stress trigger it. When your levels stay high for too long, it can harm you more than it helps.

If you feel uneasy when you have a close call while driving or get startled by a loud noise, it shows cortisol at work. It makes your blood pump faster, raises blood sugar, and triggers the release of glucose for energy. The problems with cortisol occur when the levels stay high for weeks or months.

If you want to learn how to lower cortisol levels, it’s essential to figure out the root cause of your stress. Once you know the cause, making lifestyle changes is essential to reducing the stressors and allowing your body to find balance.

Once your cortisol levels return to normal, you must maintain them to stay healthy. Continue following the same plan that helped you reduce them in the first place.

What Happens When Your Cortisol Levels are High?

Studies indicate that high cortisol levels can cause many health issues, including:

  • Chronic Disease: Long-term high cortisol levels can increase your risk of high blood pressure, heart disease, type 2 diabetes, osteoporosis, and other chronic diseases.
  • Weight Gain: High cortisol can increase your appetite, leading to eating more. Plus, it causes your metabolism to store fat rather than using it for energy.
  • Sleep Problems: With high cortisol levels, you might experience a lack of energy or difficulty sleeping. It interferes with other hormones that impact sleep quality and length. Too much cortisol links to obstructive sleep apnea and insomnia.
  • Trouble Concentrating: Those with high levels often experience brain fog, difficulty focusing, and lack of mental clarity. It can also interfere with your ability to form memories.
  • Weakened Immune System: High cortisol levels can interfere with the immune system. It makes it harder for your body to fight infections and prevent illness.
  • Cushing’s Syndrome: High cortisol levels cause this rare but severe condition. Cushing’s Syndrome leads to other issues such as weight gain, acne, skin injuries, muscle weakness, and other health concerns.
  • Infertility: Studies show that women with high cortisol levels are less likely to get pregnant. This study included 400 women and followed them through one year of trying to conceive.
  • Irregular Menstrual Cycles: Some women with high cortisol levels experience irregular periods. Other women find that their periods stop altogether.
  • Obesity: Increased cortisol leads to increased blood sugar levels, which can contribute to weight gain and obesity. Plus, it can cause fatty deposits to form.

How to Lower Cortisol Levels

Now that you know all the red flags, let’s look at what lowers cortisol.

1. Get Enough Sleep

Getting enough sleep can reset your circadian rhythm and help rebalance your hormone levels. The National Sleep Foundation recommends seven to nine hours of sleep each night. Sleep deprivation can increase the cortisol levels in your bloodstream even more, so you must find a routine.

Some of the ways you can get more sleep and fall asleep easier include the following:

  • have a consistent bedtime routine to signal your brain to start winding down
  • wake up and go to sleep at the same time every day, even on weekends
  • exercise at least two to three hours before bedtime
  • limit caffeine intake at least six hours before bedtime
  • avoid alcohol and nicotine
  • sleep in a quiet room, using only white noise if necessary
  • take naps whenever you can
  • limit exposure to bright and blue light at least an hour before bed

Many night-shift or rotating-shift workers struggle because they don’t control their sleep schedule. Even still, they can implement some ideas to help optimize their sleep.

2. Exercise Regularly

Exercising four to five times weekly for thirty to sixty minutes can help lower cortisol levels. It helps with handling stress better as it promotes the health of your autonomic nervous system. Additionally, regular exercise improves sleep quality and overall health, further managing your cortisol levels.

If your workout is too intense, it can have the opposite effect, so focus on low or moderate-intensity exercises. Yoga is a good choice because it is low-intensity and had a mindfulness aspect to it. Plus, give yourself plenty of time to rest in between workouts.

The appropriate amount and type of exercise for each person depend on their level of physical fitness. If your body is doing strenuous things that you aren’t used to, it increases the production of cortisol to adapt.

3. Recognize Stressful Thinking

By recognizing stressful thinking, you can learn to improve your thought process. Negative thinking increases cortisol levels and lowers oxytocin, a relaxing hormone and neurotransmitter that calms the nervous system.

Even thinking about the past is considered stressful, as it usually accompanies regret and rumination. Additionally, worrying about the future can cause stress as well.

Recognizing this type of thinking can help you reduce negative thoughts, preventing and reducing stress levels. When you pay attention to your thought process, it offers a mindfulness-based stress reduction opportunity.

Accept the thoughts without judgment, and don’t try to push them away. Instead, allow yourself to process them so that you can ease out of the negativity. Pay attention to your breathing, heart rate, and other signs of tension during these times of stressful thinking, too.

4. Breathe

Deep breathing helps reduce stress, and you can do it no matter where you are. It is similar to mindfulness practices as it stimulates the parasympathetic nervous system. This system is linked to cortisol levels and influences your ability to regain control when stressed.

Studies reveal that when participants implemented deep breathing regularly, they experienced a decrease in cortisol. For even more benefits, accompany deep breathing with yoga or other things that emphasize a mind-body connection.

Experts suggest doing deep-breathing exercises three to five times daily, for at least five minutes. As it lowers cortisol levels, it relieves anxiety and depression and improves memory.

reduce cortisol5. Find A Hobby

Hobbies are satisfying and rewarding as they contribute to a more fulfilling, healthier life. When you do things you enjoy, it increases your overall sense of well-being. Studies show that doing the activities you love can decrease cortisol levels.

Researchers tend to focus on gardening as a hobby, and results show a drop in cortisol. Other hobbies you can consider include drawing, painting, or crafting. It doesn’t matter which hobby you choose, as long as you spend time doing things you enjoy.

6. Take Care Of Yourself

Taking care of yourself requires taking care of your physical and mental well-being. Letting go of detrimental thinking or feelings can help you care for yourself. When you feel shame, guilt, or inadequacy, it can lead to elevated cortisol.

In these instances, you must find a way to care for yourself and overcome the negativity. Work on forgiving and accepting yourself and others, and you’ll notice an improvement in your well-being.

Take care of your physical health, too. Drink plenty of water daily because your body requires it to regulate cortisol levels. Dehydration has the opposite effect and can trigger high cortisol.

7. Maintain A Healthy Relationship With People

Having healthy and happy relationships is essential when you are learning how to lower cortisol levels. Friends and family can bring happiness and stress relief, which play a role in maintaining cortisol. Of course, you will have conflict sometimes, but your relationships shouldn’t be a constant source of stress.

Studies show that when there is conflict within healthy relationships, the cortisol quickly returns to normal levels when the argument ends. If you can’t calm down after an argument, it is a clear sign that your cortisol levels are still high. Practicing compassion and empathy toward the other person can help manage cortisol levels, too.

Another study shows that affectionate interaction with a friend or partner before a stressful situation helps balance your levels. It results in lower stress, heart rate, and blood pressure.

Focus on stable, loving relationships with friends, family, and partners. By doing so, you will experience lower cortisol levels naturally, helping you get through stressful periods.

8. Follow A Healthy Diet

The foods you eat play a role in maintaining hormone levels. When you eat unhealthy, processed foods, it can contribute to high cortisol levels and imbalances. Try sticking to a whole food, an anti-inflammatory diet full of antioxidants, nutrients, and fiber.

You can control cravings and maintain normal hormone balances by choosing healthy options. While any whole foods are beneficial, the best foods for this issue are adaptogen herbs that help fight high cortisol levels. These foods containing antioxidant, antibacterial, and antiviral properties include:

  • astragalus
  • cocoa
  • cordyceps and reishi mushrooms
  • ginseng
  • licorice root
  • holy basil

Other foods that lower cortisol levels include these:

  • dark chocolate
  • whole grains
  • legumes and lentils
  • fruits and vegetables
  • black or green tea
  • probiotics and prebiotics
  • healthy fats

The worst foods for maintaining cortisol include added sugars, refined grains, and saturated fat. Studies show that these components contribute to higher cortisol levels compared to a diet of whole grains, fruits, vegetables, and polyunsaturated fats.

reducing cortisol9. Consider Getting A Pet

Research indicates that spending time with a pet can lower stress levels and decrease cortisol. Other studies show that contact with a pet relieves stress better than spending time with a friend. Additionally, pet owners are scientifically proven to have normal cortisol levels more often than non-pet owners.

If you can’t have a pet, consider visiting an animal shelter where you can spend time with the animals. Spending short time with an animal can help reduce your stress levels. Additionally, spending time with animals increases oxytocin levels, hormones that make you feel good.

10. Take Supplements

A healthy diet is essential, but supplements to reduce cortisol levels. Fish oil is a beneficial supplement because it is a good source of omega-3 fatty acids. Studies show that supplementing with fish oil significantly decreased the levels in response to a stressful situation.

Another supplement is ashwagandha, an adaptogen herb used to treat anxiety and stress. Take between 200 and 300 mg of ashwagandha extract each day for the best results. Vitamin B12, folic acid, and vitamin C supplements can also support balanced cortisol levels.

If you aren’t consuming enough probiotics each day, you should also consider supplementing that. Probiotics support a healthy gut by strengthening your gut barrier, fighting inflammation, regulating the immune system, and promoting mental health.

11. Avoid Caffeinated Drinks at Night

Consuming caffeine in the evenings can interfere with your sleep quality. When you don’t get enough sleep, your cortisol levels increase. Caffeine also increases cortisol secretion and increased blood pressure.

Additionally, consuming too much caffeine can cause adrenal fatigue, when your hormone levels are severely off-balance. Adrenal fatigue causes you to become exhausted, and more caffeine will worsen it.

12. Laugh It Off

Your body releases endorphins while suppressing stress hormones when you laugh. It improves mood, reduces stress, lowers blood pressure, and strengthens the immune system. Even forced laughter can benefit your health and reduce cortisol.

When you feel stressed, find something to make you laugh. You can watch funny videos, listen to a stand-up comedy, or spend time with a friend with a good sense of humor.

13. Meditate

One of the quickest ways to reduce stress is through meditation. Researchers found that meditating and focusing on the present can decrease cortisol levels. Meditation triggers the relaxation response, slows breathing, relaxes muscles, and reduces blood pressure.

Practicing meditation also stimulates the parts of your brain that contribute to worrying. Meditation can ease anxiety and replace it with focus and understanding. It helps you identify and address your stressors before they can become a long-term problem.

14. Limit Your Sugar Intake

Your sugar intake greatly influences your hormone levels. If you eat too many foods with added sugars, your cortisol levels will increase. If you reduce or eliminate added sugars in your diet, your cortisol levels can return to normal.

Additionally, avoiding added sugars can help combat high cortisol levels by reducing stress and preventing weight gain. When you’re stressed, it’s hard to resist sugary treats because they trigger your brain’s reward system. Some of the foods that have lots of sugar include:

  • cake
  • pastries
  • white bread
  • candy
  • soda

how to lower cortisolFinal Thoughts on How to Lower Cortisol Levels Naturally

While cortisol is necessary for your body to function properly, too much is detrimental to your health. It releases during stress, but the levels should decrease once the situation has passed. When it doesn’t return to normal, you must figure out how to decrease cortisol levels naturally.

Implementing some healthy lifestyle changes can make all the difference in reducing cortisol. As you become healthier, you’ll notice an improvement in your physical and mental health.

8 Signs Someone Is Jealous Of You (And How To Fix It)

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Nothing feels worse than achieving a goal, becoming successful in an endeavor, and discovering that the people around you don’t feel proud or positive about it. Instead, they feel jealous. A person’s jealous feelings can cause them to act unkindly towards us, especially in the face of our achievements or success.

Psychologist Steven Stosny says that jealousy “makes you think the same thing over and over and the more you do that, the less reality-testing you do. Emotions all have an illusion of certainty, and jealousy makes you certain of your perception of the world.”

Everyone has felt this unpleasant emotion at least once in their lives, and most likely much more than that. It seems much harder to deal with when other people feel jealous of us. After all, we can control how we feel but can’t control other people’s emotions. Recognizing the signs that someone is jealous of you can be the first step to fixing it.

Here Are Eight Signs Someone’s Jealous Of You

“The jealous are troublesome to others, but a torment to themselves.” – William Penn

1. False praise

When someone is jealous of you, they’re often the first to give you a sincere compliment or seem to be dripping with passive aggression. However, you’ll find these people will roll their eyes the minute you leave the room.

They would rather pretend they’re not jealous than address the issue. One way to turn it back around is to give them sincere compliments when something good happens to them. It may help them see that you’re a genuine person and help curb their jealousy.

Clinical psychologist Leon F. Seltzer, Ph.D., says, “Short of becoming indiscriminately wary of others’ praise or flattery, it’s only prudent to consider whether they might have a hidden agenda in praising you. That way you can minimize the possibility that their seemingly trustworthy compliments aren’t really some sort of two-faced con.”

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2. Downplay your success

No matter what you achieve or how hard you work to do so, jealous people will always try to make it seem like it was a fluke or that you didn’t work as hard as you did to achieve your success. The reasons that they come up with might be rude or condescending.

“People who will envy you the most are the ones who are in need the most of what you possess,” says M. Farouk Radwan, MSc.

Rising to their bait will only make them more likely to talk poorly. Stay humble but firm in your achievements. If you brag, they may be more likely to stay jealous of you.

3. Flaunting their success

Someone who is jealous of you may be more inclined to flaunt their success more than it’s really worth flaunting. They may be more inclined to flaunt their own achievements while you’re celebrating your own. These are the type of people to get engaged at a wedding.

But why do they flaunt their success in the first place?

Because chances are, they’re not as successful as you are. Author Bob Bly states, “There are always people who are filled with negative thoughts — not only about others whom they envy (you) but also about themselves and their perceived failure to having achieved their goals (which are often to own their own business or be richer than they are).”

While it may be frustrating, getting upset will only make them feel more justified in their behavior. Instead, offer them sincere praise in their achievements. Leading by example is a good way to alter someone’s behavior.

4. They’re imitating you

Someone who is jealous of you alternatively wants to be better than you and also be just like you. They may imitate the way you talk or the way you dress in order to feel better about themselves. Instead of allowing this to upset you, try to encourage them to go their own way. When they’re doing their own thing, give them positive reinforcement. Show them that they don’t have to be you to be great and that they can be their own person.

5. They’re competitive

Jealous people tend to be highly competitive because they always want to be the one reaping the success or as clinical psychologist Melanie Greenberg says, they are “either insecure or arrogant and want to prove superiority.”

While it can be tempting to take them down a peg, refuse to make the competition unhealthy, or even refuse to participate. If they try to argue with you about a job promotion, just tell them: “It isn’t a competition.” Refusing to play into their game will make them less likely to try and continue to one-up you.

jealousy

6. Celebrating your failures

Someone who is jealous will privately feel very good about when you make mistakes or get reprimanded or corrected at work or school. While they may never show it, they often secretly enjoy your failures. Handle your mistakes with grace! You can always remind them that making mistakes is part of life and learning. If you’re not upset, they’re not getting the enjoyment out of it that they thought they would.

7. They gossip behind your back

Jealous people will always find a way to talk about you behind your back. It’s not fun, and their words can be malicious and hurtful. The best way to deal with someone who does this may be to confront them directly.

As author James Clear mentions, “… negativity from other people is like a wall. And if you focus on it, then you’ll run right into it. You’ll get blocked by negative emotions, anger, and self-doubt. Your mind will go where your attention is focused. Criticism and negativity don’t prevent you from reaching the finish line, but they can certainly distract you from it.”

Since jealous people don’t tend to be outwardly confrontational, talking to them seriously about what they’re doing may be enough to get them to rethink their behavior, or to get it to stop entirely.

8. They hate you

If there’s someone you know who hates you for no conceivable reason, they may just be jealous. This one is hard to deal with because we often don’t like to be hated for no reason. You may want to show this person you’re entirely likable. But there may be nothing to do about it. If you can’t charm them into liking you, cutting them out of your life may just be best. You don’t need that negativity, and they’re most likely working themselves up hating you for no reason. The best way to fix it is to let it go.

jealous

Final Thoughts on the Signs of a Jealous Person

Dealing with someone else’s jealousy can be a tricky situation. You may feel the desire to tell them off. But, dealing with a jealous person in a non-confrontational and positive manner is ultimately better for you and the other person. They may feel a lot of self-esteem issues that they need to work through, and getting upset with them won’t fix or deal with their jealous tendencies. Knowing the signs of a jealous person will make it easier to fix and handle positively and productively.

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

15 Hidden Causes of Weight Gain

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Too many in society today obsess over their body image, striving for perfection. Panic can ensue at even minor weight gain–at the expense of your mental well-being.

Why? Our society is infatuated with body image. The next time you’re at the store, pick up (don’t purchase, please!) a tabloid newspaper or some senseless magazine and flip through the pages.

Shirts off? Bikini shots? Cellulite? All the above?

Yeah, that’s the type of nonsense millions of people consume each day they log in to their favorite apps.

Never mind that photographers probably edited or applied filters to those images. Never mind, these stores are illusions – a fake world. A world that makes us want more. Consume more. Buy more. Have more. Welcome to the mindless world of mass media.

See, the people who head up these companies aren’t interested in facts. No, they care about a little thing called clicks.

They care about the number of people who ultimately check out with their hastily-produced garbage. (Which “happen” to be placed at the checkout counters.)

The result of all this misinformation? Ignorance – about body shape, dieting, exercise, and what we “should” do or not do.

The Consequences of Obsessing Over Weight Gain

Let’s use a fictional illustration as an example. Suzy is a bright, sweet 14-year-old girl who’s moderately overweight. Some of her classmates – and even some of her friends – poke fun at her. As a result, her self-esteem has hit, and she’s a bit depressed.

While visiting the local library, Suzy stumbles upon a magazine with the words “Lose 15 pounds in 30 days!” she moves on. “Too good to be true,” she wisely says to herself.

The teasing continues, and Suzy breaks down. She’s now desperate for answers, willing to try anything.

She doesn’t bother heading back to the library. She takes five dollars out of her savings drawer and buys the publication at the local supermarket. Suzy diligently works the “program” – in the end, she loses little, if any, weight. The cycle continues.

pop meme

The “lesson” about weight gain

Sadly, there are millions of Suzy’s in the world. From childhood to adolescence and beyond, we view this input daily. Bear in mind that the “mature” brain isn’t formed until around age 25, according to new research. Can you imagine the toll this weight loss crap has on our kids?

While our adult ‘B.S. meter’ is finely-tuned, we’re not immune to misinformation, exaggerated claims, and false promises either. Food and exercise are not the only things that contribute to one’s weight. Genetics, health problems, age, and gender all play a part. And this isn’t even half of it!

15 Hidden Causes of Weight Gain (and how to fix each!)

Of course, you must balance a healthy self-image and reaping the health benefits of reaching your ideal weight. No judgment here! But knowing these causes of weight gain can help you drop a few pounds if you choose.

1. “Low-Fat” Foods

Nutrition scientist Lisa Miles: “In some cases, low-fat foods contain high sugar levels. High sugar foods can also contain many calories and contribute to weight gain.”

Fix: Read the labels. Pay attention to the calories and sugar. Many “low-fat” foods have more than alternatives.

2. Weight Gain Goes With Too Much Sitting

Television is the main reason behind a sedentary (inactive) lifestyle. We’re also more likely to snack on unhealthy foods while watching the tube.

Fix: Rethink your ‘couch time.’ Make a two-part pact with yourself: (1) for every hour of watching T.V. You must do 15 minutes of exercise. (2) You must drink 16 ounces of water for each hour of T.V. time. You’ll be surprised at the results.

3. Burning the Midnight Oil Might Cause Weight Gain

Research shows that lack of sleep can contribute to weight gain.

According to Michael Braus, Ph.D., a sleep specialist: “The more sleep-deprived you are, the higher your levels of the stress hormone cortisol, which increases your appetite.”

Fix:  Get 7-9 hours of shut-eye each night. Indeed, it would be best if you were getting no more and no less than this number of sleep per night. The National Sleep Foundation (NSF) has repeatedly confirmed this time allowance for rest.

4. Increasing Portions

The World Cancer Research Fund (WCRF) study has found that hamburgers have doubled in size since 1980.

It is not just burgers, either. Of course, portion sizes of pretty much everything – excluding vegetables and fruits – have increased in supermarkets and restaurants.

Speaking of 1980: “4.8 percent of men and 7.9 percent of women were obese.”

These rates have since doubled.

Fix: Aim for fullness, choosing foods with high fiber and lean protein.

5. Medications

Some prescription drugs – such as those used to treat depression, high blood pressure, diabetes, and seizures, can add on some sneaky LBS/KG’s!

Fix: First, do not abruptly quit a medication without consulting your doctor or health professional. Inquire about tapering or slowly weaning off of the drug. If this is not possible, inquire about weight-neutral alternatives. Most importantly, seek a second opinion!

6. Stress Contributes to Weight Gain

Cynthia Sass, MPH, and Registered Dietitian, writes:

“We’ve known for a while that stress is connected to weight gain because a high level of the stress hormone cortisol has been shown to up appetite, drive cravings for junk food, and make it oh so much easier to accumulate belly fat.”

Recent studies also show that stress can screw with your metabolism—a double-whammy.

Fix: Learn a quick breathing exercise. Find somewhere comfortable to sit. Sit in an erect posture and bring your chest forward, allowing your shoulders to fall back. Relax your gaze and rest your hands on your lap. Breathe with your abdomen, allowing your belly to expand on inhalation and contract on expiration.

Inhale through your nose to the count of four. Exhale to the count of six. Believe us; this is magic when done correctly. (There’s a bunch of science behind ‘diaphragmic breathing,’ too!)

7. Dieting

Piles of research show that dieting is not the answer. Why?

  • Most people (over 90 percent) regain their original weight within a year.
  • Weight fluctuation is terrible for your mental and physical health.
  • An increased risk of diabetes, heart disease, and high blood pressure.

Fix: Lifestyle it. “It’s a lifestyle” is super cliché and annoying, but also super true. Change your lifestyle by starting small. Eventually, you will exercise habitually, lay off the processed crap, and become a healthier you! And be gentle with your self-discipline. You’ll get there!

weight gain

8. Artificial Sweeteners

Many of those trying to lose weight opt for artificial sweeteners because they’re calorie-free. However, artificial sweeteners can cause you to gain weight. While you might think diet soda is the way to go, it won’t help with your weight loss efforts.

Fix: Instead, drink fortified water or other healthy beverages. You can also sweeten things using natural ingredients that don’t contain additives.

9. Eating Too Quickly Can Cause Weight Gain

Take your time while eating because eating too fast can cause weight gain. If you take less than 20 minutes to eat a meal, try to slow down next time. Eating too fast can cause you to take in more calories as it takes your mind twenty minutes to receive the signal that you’re satisfied.

Fix: If you struggle to eat slower, try to center yourself before it’s time to eat. Take a few deep breaths so you can feel calm while you eat. Sitting your utensil down between bites will also help you eat slower. If possible, socialize while you eat. It forces you to take breaks between bites, allowing you to eat slower and process when you’re getting full.

When you’re snacking, eat one piece at a time. Don’t grab a handful, even if you tell yourself you’ll eat it slowly. Pick up one piece at a time, and don’t rush to grab another.

10. Being Afraid to Say No

When someone asks if you want a treat, or pushes you to consume high-calorie food, don’t be afraid to say no. Your good manners might be a hidden cause of weight gain. Once you say no, stick to that answer and don’t cave no matter how many times they ask.

Fix: Don’t be afraid to leave food on your plate in social situations. Even if someone else took the time to make the food, you don’t have to finish every bite. It’s easy to go overboard when you’re afraid of offending someone, but you don’t have to.

When you regularly stick to your answer and stop eating when you’re satisfied, people will get used to it. They might push you at first, but eventually, they’ll know it’s normal for you. It won’t take them long to learn to respect your decision and stop trying to force you.

11. Hypoactive Thyroid

Your thyroid is essential for hormone regulation and using energy for good. When the levels are low, it means that your thyroid is underactive. If this happens to you, it can be challenging to lose weight, and you might quickly gain.

Fix: Seek your doctor’s advice. A hypoactive thyroid requires medical treatment, so you’ll want to see a doctor immediately. If you think you might have an underactive thyroid, you might also experience the following symptoms:

  • Dry skin
  • Depression
  • Frequently feeling cold
  • Hair loss
  • Constipation
  • Low energy

12. Alcohol Intake

Alcohol has lots of calories, but research shows that’s not the only reason it can cause weight gain. When you consume it in large amounts, it makes your body less able to burn fat. It also interferes with your ability to sense that you’re full, so you’re more likely to overeat.

Fix: Limit (or eliminate) your alcohol consumption for better health and to stop this sneaky weight gain.

13. Going Through Menopause

There are a few reasons going through menopause can cause weight gain. Your body produces less estrogen during menopause, causing more fat to form around your belly.

Sleep problems, mood swings, and hot flashes interfere with regular exercise and healthy eating. You won’t feel like getting moving, and you’re more likely to reach for sugary food when you’re tired.

Fix: Talk with your doctor about how you can stabilize your hormones during this phase of your life. 

14. Retaining Fluid

When your body retains water, it can cause weight gain. Women with premenstrual syndrome often experience this situation, with the increase occurring several days before their period. Some other reasons for fluid retention include:

  • Too much salt
  • Hormone replacement therapy
  • Standing for too long
  • Blood pressure medication
  • Health conditions

Fix: To prevent or alleviate fluid retention, start drinking more water to flush your system. Additionally, cut back on salt, and make sure to move around throughout the day. If the retention doesn’t ease within a few days, see a doctor to rule out health conditions.

15. Frequently Eating Out Causes Weight Gain

When you eat out, the meals are often larger portion sizes, causing you to take in extra calories. Plus, the meals are full of saturated fats and salt. While the food might be delicious, it leads to you gaining weight while also filling your body with unhealthy ingredients.

Fix: Request a take-away box to come to the table with your food. Before you start eating, divide up half and put it in the box to enjoy another meal.

Breaking the Habits That Cause Weight Gain

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If you experience any hidden causes of weight gain, it’s time to make a beneficial change. Start by breaking the habits that cause you to gain weight, and then form new habits to replace them.

Change the Way You Think

Rather than telling yourself that you’re going on a diet, try to think of the situation differently. Instead, tell yourself that you’re implementing healthier habits. This shift in your thought process gives you a better chance of breaking your bad habits.

When you change the way you think, it becomes a lifestyle change instead of only being temporary. You’ll form beneficial habits that last a lifetime.

Don’t Rely Solely on Self-Control

Many people think that maintaining or losing weight requires willpower. However, you can’t rely on willpower alone because you’ll break at some point. Your best bet is to eliminate as many desires as possible, helping you develop good habits without fighting temptation.

Take some time to think about your biggest triggers, and you can learn to avoid them. Removing them from your life prevents you from giving in, but it also stops you from stressing about the trigger.

If you have them in your home, get rid of them so that your willpower doesn’t break during a moment of weakness. Likewise, if the vending machines at your work get you every time, stop walking past them. Avoid the break room if you know you can’t pass on the donuts or other snacks inside.

Work For Your Treats

If you want to have a treat, make yourself do something beneficial first. For example, go to the gym to earn a chocolate bar. Or, go for a walk if you want to eat take out for dinner that night.

When you make yourself do something beneficial before consuming something unhealthy, it’ll help you form good habits. It forces you to do things you might not want to do, helping you look forward to it and get it done.

Give Yourself Visual Reminders

Sometimes a visual reminder is all it takes to help you break bad habits. Write on a sticky note and put it on your mirror to remind yourself to start the day on a positive note.

Another idea is to leave fruits and vegetables on your counter, so you see them each time you walk into the kitchen. When you see the healthy options first, you’ll be more likely to choose them over other foods.

Force Yourself to Walk Farther

Forcing yourself to walk gets you moving and ensures you don’t stay sedentary. Park farther away at the grocery store so that you have to get more distance in. If you live close enough, consider walking to the store and leaving your car at home.

When you continually make yourself walk farther, it’ll become a beneficial habit in your life. Consistency is essential, so force yourself even when you don’t feel like it.

Avoid Mindless Munching

When you eat while doing another activity, it’s considered mindless munching. Anytime you eat, you should be mindful and pay attention to your intake.

Put your phone down, turn the TV off, or pull the car over. These activities stand in your way of mindful eating and can cause you to gain weight.

Another way to avoid mindless munching is to stop eating straight from a container. Don’t eat while standing in front of the pantry or refrigerator, either, as it causes overeating. It’s best to measure portion sizes, allowing you to know when you’re done rather than guessing or reaching for a little more.

Eliminate Sugary Beverages

Aside from the taste, there are no benefits to sugary beverages. You don’t need them for the taste, either, as you can find other delicious sugar-free drinks. Even one soda a day can cause weight gain, so it’s best to avoid it entirely.

Water is your best option, and you can infuse it with fruit to make it taste better. Unsweetened teas are also a good option, and you can sweeten them naturally. Be wary of coffee creamer, too, because many contain lots of sugar.

Fill Up on Vegetables

When you fill up on vegetables, you don’t have as much room left for junk food. If you aren’t used to eating many veggies, you can start small and incorporate them into one meal. Start with lunch, and add them to another meal each week.

Eat the vegetables at the beginning of your meal, and you won’t have to fill up on carbs and sugars. You’ll end up eating fewer calories and avoiding weight gain.

Don’t Take Random Bites

If you have kids, you might want to finish the last bit of their food. Or, if there’s only a little bit of dessert left at a party, you might justify having a taste. However, every time you take random bites, it increases your calorie intake.

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Final Thoughts on the Hidden Causes of Weight Gain

You might be surprised to know all of the hidden causes of weight gain. Once you know the issues, you can work to correct them in your life. Eliminate bad habits and develop a healthier lifestyle.

When you make beneficial changes, you’ll begin losing or maintaining weight. Plus, you’ll feel better overall when you take in more nutrition and eliminate unhealthy ingredients. In the meantime, take care of yourself and your mental health. Be sure you are trying to lose these extra pounds for the right reasons–better physical health and increased energy–and not because of some unfair societal standard. Understand how to reverse your weight gain because you LOVE yourself.

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