Page 1047

Researchers Reveal 10 Benefits Of Brown Rice For Your Health

May 1, 2019 by Power of Positivity

Brown rice is a type of food commonly related to a healthy lifestyle. The food is deemed a whole grain since it is not as processed as white rice that has its germ, bran, and hull extracted.

When it comes to brown rice, only the hard, protective cover (the hull) has been removed while the nutrient-rich germ and bran remain. Hence, brown rice has nutrients like antioxidants, minerals, and vitamins not present in white rice.

Some people do not consume brown rice as a result of the increased popularity of diets low in carbs. Hence, this article will explain ten brown rice benefits.

1. Nutritious

Brown rice is simple food, but its nutritional profile is not. This rice has more to offer than white rice when it comes to nutrients. It might be similar to white rice in terms of carbohydrates and calorie content, but it is better in all the other categories.

This whole grain provides excellent amounts of calcium, potassium, folate, and riboflavin. Moreover, it is rich in manganese, which is crucial for numerous body processes like bone development, muscle contraction, blood sugar regulation, nerve function, and wound healing.

If you are deficient in manganese, you face higher risks of metabolic syndrome, low fertility, impaired growth, and bone demineralization. Just a cup of this rice will fulfill almost all your daily required intake of this mineral.

In addition to being an exceptional source of minerals and vitamins, the rice offers potent plant compounds too. For instance, it has flavonoids and phenols that safeguard your body against oxidative stress, which is linked to numerous health conditions like heart disease, premature aging, and particular cancer types.

The antioxidants present in the rice help prevent cell injury that results from unstable molecules referred to as free radicals; they also minimize inflammation in the body. According to research, the antioxidants in rice might cause the low prevalence of particular chronic conditions in global regions where this rice type serves as a staple food.

2. Reduced Risk of Colon Cancer

Diets loaded with fiber are linked to a reduced risk of getting colon cancer. However, brown rice is more efficient since it is rich in selenium.

Selenium is a mineral that is involved with numerous metabolic processes such as breaking down toxins and hormones. Moreover, the mineral starts the repair of ruined DNA, as well as prevents cancer cell growth and initiates the destruction of such cells.

3. Weight Loss

Consuming brown rice instead of refined grains can assist in weight loss. Refined grains like white pasta, white rice, and white bread don’t have fiber and other nutrients present in whole grains.

For instance, 158 grams of brown rice has 3.5 grams of fiber, while a similar quantity of white rice has one gram of fiber. Fiber helps you feel fuller for an extended period. Hence, fiber-rich foods will assist you in consuming fewer calories in general.

According to research, individuals who consume more whole grains such as brown rice weigh less than those who eat fewer whole grains. More studies have revealed that people who consume more fiber have a 49 percent lower likelihood of significant weight gain than those who consume less fiber.

Moreover, consuming brown rice instead of white rice will help you reduce belly fat. People who eat brown rice normally experience a great reduction in CRP (an inflammation marker) and blood pressure.

4. Prevents Constipation

Brown rice is full of fiber, which is mostly insoluble. Insoluble fiber is normally linked to improvements in intestinal mortality as well as the addition of bulk to waste.

Therefore, eating brown rice assists in preventing constipation. White rice cannot have the same effect on constipation since the fiber-rich outer layer has been eliminated. This is one of the most crucial brown rice benefits since constipation is a prevalent issue that many people ignore.

5. Better Heart Health

Without any doubt, one of the top brown rice benefits is a healthy heart. It is full of essential compounds and fiber that can assist in minimizing heart disease risk. According to a study, participants who consumed plenty of dietary fiber had a 24-59 percent lower chance of developing cancer, heart disease, and respiratory diseases.

Other studies show that individuals who consume plenty of whole grains such as brown rice have a 21 percent lower risk of getting coronary heart disease compared to people who eat fewer whole grains. In addition to being an excellent fiber source, brown rice also has compounds called lignans that can assist in the reduction of risk factors of heart disease.

Diets rich in foods that are full of lignans like whole grains, nuts, sesame seeds, and flaxseeds have been linked to minimal cholesterol, reduced artery fitness, and lower blood pressure. Even more, brown rice is rich in magnesium that assists in maintaining heart health.

According to research, increasing the consumption of dietary fiber can reduce the risk of stroke, all-cause mortality, and heart failure by 7-22 percent. Other studies show that a daily intake of 100 mg of dietary magnesium minimizes the risk of heart disease in females by 24-25 percent.

6. Optimal Energy Production

Consumption of high-quality carbs is an ideal way to get energy supply. But you also need to ensure the proper conversion of those carbs to energy. Brown rice has manganese, which is essential in the energy production process.

Manganese assists in making sure that energy is produced from the carbs and the proteins that you consume. The mineral is also critical to the production of fatty acids that ultimately assist in regulating cholesterol production and leveling body hormones. Hence, consuming brown rice can assist in the increase in levels of testosterone.

7. Ideal for People with Diabetes

Decreasing the intake of carbohydrates and picking healthier alternatives is crucial for control of blood sugar. Since starch has the most significant effect on blood sugar, individuals who have diabetes can minimize insulin and blood sugar spikes by consuming fewer refined grains such as white rice.

Eating brown rice instead of white rice can benefit people who have diabetes, in numerous ways. Research shows that individuals who consume brown-rice regularly experience a critical reduction in post-meal blood sugar as well as hemoglobin A1c, a blood sugar control marker, compared to the control group.

Brown-rice has a minimal glycemic index in comparison to white rice; this means that it undergoes slower digestion and has minimal effect on blood sugar. Consuming foods that have a minimal glycemic index can assist diabetic people in controlling their blood sugar.

Numerous studies reveal that foods that have a greater glycemic index increase the levels of blood sugar, ghrelin, and insulin. Ghrelin is a hunger-driving hormone; reducing its levels can help diabetic patients to control their hunger; reducing overeating can help control blood sugar levels.

Moreover, consuming brown rice instead of white rice can minimize type 2 diabetes risk if you don’t have the condition. Research shows that replacing 50 grams of white rice with a similar amount of brown rice can assist in reducing the type 2 diabetes risk by 16 percent.

8. Improved Quality of Sleep

Numerous factors are involved in sleeplessness. However, a not-so-popular and common contributing factor is a hormone called melatonin. Brown rice naturally has the hormone, which assists in the promotion of deep, restful sleep.

It is also critical to sleep without lights, which inhibit the hormone. Brown rice also has B vitamins that assist with the sleep cycle and metabolism.

9. Gluten-Free

Gluten is a protein present in grains such as rye, barley, and wheat. Nowadays, more and more individuals are adopting diets that are free from gluten for many reasons. Some individuals are intolerant or allergic to gluten and face severe or mild reactions when they eat it such as vomiting, bloating, stomach pain, and diarrhea.

Moreover, individuals with particular autoimmune diseases normally benefit from a diet free from gluten. These factors have resulted in a decreased demand for foods with gluten. Fortunately, brown rice naturally lacks this problematic protein, which makes it a safe option for those who are allergic to gluten.

Brown rice is not like highly processed gluten-free foods; it is a whole grain full of essential minerals and nutrients. You can also find other gluten-free foods, such as pasta and crackers, made from this form of rice.

10. Prevents Neuro-Degenerative Conditions

We have generally accepted the fact that the brain experiences varying levels of breakdown during advanced age. But some individuals face accelerated breakdown that leads to conditions such as Parkinson’s and Alzheimer’s.

However, brown rice has GABA, a compound linked to a decreased risk of these conditions that also increases the levels of antioxidants in the body in order to offset the conditions.

Conclusion

If you are looking to change your lifestyle to a healthy one, then including brown rice in your diet is a great start. You will not only have a healthy heart, but you will also reduce your chances of suffering from diabetes. You will sleep better, have more energy, and have a lower risk of neuro-degenerative conditions, along with other brown rice benefits. But also combine it with other healthy foods to make sure you enjoy complete brown rice benefits.

The good thing about this food is that it is easy to cook. You only need to boil it for fifteen minutes and serve with a stew of vegetables or proteins like grains and animal products. Hence, by spending a few minutes in preparation every week, you can prepare brown rice for weekly lunches that you can then augment with a variety of stews and sauces.

How to Stop Sciatic Nerve and Back Pain With Just A Tennis Ball

May 1, 2019 by Power of Positivity

A lot of people experience back pain and sciatic nerve pain. Back pain is fairly self-explanatory; approximately 80% of people will experience this type of pain. On the other hand, sciatic nerve pain is often confused with back pain but is a different story altogether.

The sciatic nerves are the biggest nerves in the human system, and there’s one on either side of the body. They run from the lower spine (which is why they get confused with lower back pain) down through the backside, the thighs and back of the legs, and down to the tips of the toes.

Back pain and sciatic nerve pain – known simply as sciatica – can cause a lot of discomforts and may even affect your quality of life. This pain may prevent you from doing everyday tasks, reduce positive thinking, and be a hindrance in general. Worse still, countless people worldwide deal with this daily and don’t know how to manage it!

But what if I told you that there was one very simple and easy trick to preventing this type of pain, and all it takes is an inexpensive item that you might already have in your home? Here’s how to stop sciatic nerve pain and back pain with just a tennis ball – as well as pain in different body areas!

How To Stop Sciatic Nerve Pain And Back Pain With Just A Tennis Ball

1. Aching Back Can Cause Sciatic Nerve Pain

Is your back feeling a little sore? This is likely the most popular use for tennis balls for pain relief so you may have heard of this trick before. Here’s how to do it.

Step 1: You’ll need two tennis balls.
Step 2: Lie on your back on the balls. Position them so that they lie between your tailbone and your ribs.
Step 3: Shift your pelvis back and forth or side to side, allowing the balls to move slowly through the lower back easily. Breathe deeply as you do so.
Step 4: Continue to do this for around 5 minutes.

2. Pain in Hands

It’s not unusual to feel pain in the hands that can be relieved with a tennis ball. Usually, you feel this discomfort in your palms, fingers, or flexor muscles, typically manifesting as a type of tension. Here’s how to ease it.

Step 1: Place the affected hand on top of a tennis ball.
Step 2: Place the other hand over the affected hand. This will provide more pressure.
Step 3: Press down against the ball with your whole body weight, pressing into it and keeping it steady. Maintain for 60 seconds.
Step 4: Now, still applying some pressure, move the ball around your hand in up-and-down motions. Continue for around 3 minutes.

3. Hip Pain

There’s a variety of sciatica that can occur around the hip areas. Typically, though, hip pain occurs due to muscle tension occurring in muscles such as:

Gluteus Maximus (hip extensor muscle)
Medius (thick radiating muscle)
Piriformis

These muscles can develop tension and tightness, leading to discomfort and difficulty when walking or moving. You can use a tennis ball to stop this, too; here’s how.

Step 1: Lie down on your side with the tennis ball beneath the muscle causing you grief.
Step 2: Slowly rotate your hips, making slow and gentle circles. Do this around 12 times for 12 circles.
Step 3: Repeat this process, lying on your other side.

4. Neck Strain Can Cause Sciatic Nerve Pain

Neck pain and soreness often accompany back pain – especially if you’ve spent the day working at an office. You might find that your neck feels tight and tense, and it can be difficult to stretch the neck in a positive manner in the same way that you’d perform stretches for other parts of the body. Here’s how to ease the strain with a tennis ball.

Step 1: Lie on your on floor.
Step 2: Place two tennis balls beneath your head. Position them just under the bottom of the skull.
Step 3: Move your head in a nodding motion, upwards and downwards. Do this for one minute.
Step 4: Move your head in a shaking motion, side to side. Do this for one minute.

5. Chest Tightness

Chest tightness, aka a compressed chest, can feel very uncomfortable. While it’s not necessarily back pain or sciatica, it falls under the same category and can also be helped with the assistance of a tennis ball. Here’s how to do so.

Step 1: Stand facing a wall or a door.
Step 2: Take a tennis ball. Gently place it beneath the clavicle, in the middle of your chest.
Step 3: Press the ball against your chest against the wall or door, breathing the entire time deeply.
Step 4: If needed, shift the ball around. Move it from right to left, down to up, or any other way needed.
Step 5: Do this for about a minute.

A compressed chest can be troublesome and cause problems with nervous and respiratory function.

6. Knee Cramping

There are plenty of reasons for a knee cramp, apart from sciatica. Luckily, it’s easy to reduce this discomfort; you can do it sitting down! Here’s how to go about it.

Step 1: Sit on a chair with your knees bent.
Step 2: Place a tennis ball behind the knee, close to the side. Hold it there with your bent leg.
Step 3: Squeeze down on the tennis ball ten times by contracting your leg muscles. Then pause and relax the muscles there again, also for 10 times.
Step 4: Repeat everything on the other knee.

7. Shoulder Discomfort May Cause Sciatic Nerve Pain

It’s not unusual for back pain to come with a shoulder strain, too. This typically happens when you perform a lot of physical labor. For example, you might have lifted a lot of heavy items or shoveled dirt or snow, leaving you with shoulders that feel tense and stiff. Here’s what to do.

Step 1: Lie on the floor, flat on your back.
Step 2: Put a tennis ball under your back. Position it between your shoulder blades.
Step 3: Use your shoulders to roll the tennis ball around.

8. Thigh Discomfort

Because sciatica affects such a large body area, even your thighs can feel the burn or strain when your sciatic nerves are shot. Here’s how to use a tennis ball to relieve that pain.

Step 1: Sit down on a chair.
Step 2: Put two tennis balls on the outside area of your thigh.
Step 3: Using your knee, bend and straighten your leg repeatedly as your thighs move horizontally. Do this up to 30 times.
Step 4: The previous step allows the ball to roll throughout the sides of the thighs slowly.
Step 5: Repeat the process on the other thigh.

9. Plantar Fasciitis (and other foot soreness)

Plantar Fasciitis, a shooting pain radiating around your heels due to tissue inflammation, can be extremely painful and difficult to ignore. Though it typically occurs in the morning, it can crop up due to obesity, jobs that involve a lot of standing or walking, and even some kinds of exercise.

On top of that, countless types of foot soreness may occur due to sciatica, as that condition affects even your feet and toes. As such, many types of foot pain are forms of sciatic nerve pain. This can happen due to inadequate footwear or long periods of standing. Worse still, Plantar Fasciitis and foot pain can contribute to pain in the upper back!

Here’s how to use a tennis ball to stop this pain.

Step 1: Stand with one foot on a tennis ball. You can start with either foot.
Step 2: Position the ball so it is just under your heel.
Step 3: Press down; roll the tennis ball upwards and back downwards along the length of your food.
Step 4: Repeat this process with your other foot.

10. Poor Posture

Bad posture that has been going on for a while can be challenging to fix. Your body may automatically curve into that position or may feel pain when not in that posture. Unfortunately, posture that is less than positive comes with a lot of nasty side effects that can harm your health, such as:

Bad circulation
High blood pressure
Jaw pain
Higher stress levels
Digestive issues
Decreased positive thinking
Headaches
Exhaustion and fatigue
Restriction of breathing
Lowered motivation
Carpal Tunnel Syndrome
Arthritis
Sleeping difficulty
Other forms of back and shoulder pain

Luckily, you can work on bad posture with a simple tennis ball! Here’s how.

Step 1: Lie on the floor, flat on your back.
Step 2: Put two tennis balls beneath your upper back, along the sides. One ball should be on each side.
Step 3: Put your hands behind your head; then push your head off the ground.
Step 4: Move your head so your chin nears your chest.
Step 5: Lift your hips upwards. Lift them as far as provides a gentle tension.
Step 6: Breathe deeply three times as you move. The balls beneath you should roll upwards and downwards across the upper region of your back.

Final Thoughts On How To Stop Sciatic Pain And Back Pain With A Tennis Ball

Countless forms of natural treatment can help ease back, and sciatic nerve pain, and using a tennis ball is one of them. Using this positive method is convenient and very easy to do; it helps relieve current pain and prevent future pain.

Better yet, countless people swear by this tennis ball trick. People feel much better after just a few sessions with this seemingly simple item. No wonder it has become such a huge hit!

Naturally, there are many other options you can choose from. Yoga, chiropractic care, massages, pilates, and regular exercise can help ease this pain. Plus, drinking more water, maintaining a good posture, eating well, stopping smoking, and even getting good sleep can all help prevent the onset of back pain and sciatica.

Don’t be afraid to try a mix of different methods to find what works best for you. If you’ve been using the tennis ball method, other methods, or a mix of them all, and you’re still dealing with bad pain, talk to your doctor about your options.

How to Make Magnesium Gummies to Relieve Stress And Anxiety

May 1, 2019 by Power of Positivity

Stress and anxiety disorders are extremely difficult to live with, but they’re the most common kind of mental illness in the United States. Above 18% of the adult population in America deals with anxiety annually. That’s a whopping 40 million people!

If you deal with anxiety and stress every day, you’ve likely tried a lot of things to overcome it. You may have switched up your diet, changed your exercise routine, and listened to all the odd advise life gurus have to give – but it still isn’t working. Luckily, though, one mineral may just hold the answer: magnesium.

Magnesium has numerous positive effects on the body. It can be found in a lot of food, but if you’re not getting enough of it, you may need to take some form of supplement. Unfortunately, not everyone is too eager to purchase expensive supplements, and some of those on the market can have additional components that make them less desirable.

So what’s the solution? Obviously, you need to make your own magnesium supplements, 100% fresh, homemade, and natural! It sounds difficult, but it actually couldn’t be simpler. Best of all, they are made in a candy-like form that makes them easy to eat and enjoy.

How To Make Magnesium Gummies To Relieve Stress And Anxiety

1. What Is Magnesium?

Magnesium is a mineral. It is used in countless different natural processes within the body. You may know it for its best-known purpose: creating energy. You might also know that it, to some degree, dictates how some hormones are released and used in bone protection and strength. It is also used for a lot of other positive bodily processes, such as:

Muscle function
Blood pressure maintenance
Protein synthesis
Blood glucose regulation
Nerve function

It’s quite easy to obtain magnesium that fulfills the bare minimum requirements for one’s diet. You can get magnesium in a variety of food sources, including:

Nuts
Vegetables
Legumes
Peas
Fruits
Beans
Whole grains
Soy products
Milk
Dark chocolate

That said, it is also possible to be deficient in magnesium, or to not get enough to help you in other areas. Signs of magnesium deficiency include:

Fatigue
Tingling sensations
Vomiting
Nausea
Numbness
Weakness
Muscle cramps
Muscle contractions
Abnormal heart rhythms
Mood swings
Changes in personality
Seizures

2. How Magnesium Relieves Stress And Anxiety

Magnesium doesn’t just help anxiety and stress in one or two ways. In fact, there are countless ways that it can provide a positive effect on the body! Here are seven ways magnesium helps to relieve stress and anxiety.

· Brain Plasticity

This refers to self-healing properties in the brain. This is necessary in order to generate new brain cells, keep the mind sharp, and form new neural connections. It is virtually one of the only nutrients in the world that boosts brain plasticity.

How does this help anxiety? It can help your brain make new links that make cognitive behavioral therapy more effective, allowing for a thorough rewiring of the brain.

· Inflammation

Inflammation, especially of the brain, has been linked multiple times to mental disorders and decreased cognitive function. A too-low level of magnesium often causes higher levels of inflammation in the body, including the brain.

This can cause tissue to become damaged and brain function to wildly change. It’s known to be responsible for multiple health problems, and anxiety and chronic stress are just a few on the long list.

· Blood Glucose

Blood sugar levels have to be well-balanced and maintained in order for your brain to receive the energy it needs. This is because glucose serves as the brain’s main source of fuel.

When the brain doesn’t get enough glucose, it begins to seek out other forms of fuel. One of the main ways it may do that is by triggering your adrenal glands, which produce stress-creating hormones like cortisol and epinephrine.

This is why having low blood sugar can feel like having a panic attack in extreme cases, causing anxiety, dizziness, sweating, and shaking. Magnesium helps to balance glucose levels in the blood to avoid this issue.

· Relaxing Neurotransmitters

Gamma-aminobutyric acid, or GABA, is a type of neurotransmitter known as a primary inhibitor. Essentially, it works by halting the activity going on in the brain or slowing it down when it needs to receive that treatment. Without GABA, the brain is always going 100 miles an hour, causing a lot of stress.

Magnesium binds to GABA receptors, stimulating them in the brain so that more GABA can be produced at healthier levels. This will give your brain a chance to relax and relieve it of the tension from stressors. In fact, too little GABA can cause stress and anxiety disorders!

· Depression

It’s not unusual for those who deal with anxiety to also have to deal with depression. In fact, 90% of all people who have a diagnosed anxiety disorder also have depression or a mood disorder of some kind.

Studies have shown that magnesium can act as a very powerful antidepressant. Within just one week, it can boost positive thinking and relieve a lot of symptoms of depressive disorders.

How does this happen? Well, magnesium increases the production of serotonin, which is a neurotransmitter capable of boosting the mood. It is even known by many as a feel-good hormone!

· Heavy Metals

A variety of heavy metals can pass through the barrier to the brain, and they’re linked to countless mental disorders, including anxiety. Magnesium helps by binding to these heavy metals, thus removing them from your body and detoxifying you.

More research is needed to determine whether magnesium can do this in the brain, too, or if this is confined to the rest of the body.

· Stress Hormones

Cortisol, the most famous stress hormone, can be produced in excess for many reasons. Whatever the case, it can lead to a large number of mental disorders, and anxiety is one of them.

What magnesium does is help to prevent these hormones from being released. It can also prevent these hormones from getting into the brain and causing havoc for you.

The fact is that panic responses and stress responses in the body use up a lot of magnesium to manage; so, when you run low, you feel them even more severely. As such, taking more magnesium, in general, can help manage anxiety symptoms.

3. How To Make Magnesium Gummies

So, if you’re dealing with stress and anxiety, you might be wondering how to get more magnesium into your system. There’s a fun and yummy way to do so – with magnesium gummies!

These natural gummies are easy to make and great to eat, and they use healthy ingredients so you don’t have to worry about the artificial portions of store-bought magnesium gummies. If you don’t want to take expensive supplements, this is also a good way to go. Here’s how to make them!

Ingredients

3 tablespoons of gelatin powder (preferably organic)
5 tablespoons of magnesium citrate powder
1 tablespoon of your choice of organic sweetener (such as stevia, maple syrup, honey, etc.)
250 ml (or one cup) of lemon juice
Sea salt or Himalayan salt, to taste

Items

Pot
Stove
Whisk
Baking tray or gummy molds
Airtight container
Fridge

Directions

Mix your lemon juice with your magnesium powder. Do so one tablespoon of magnesium citrate at a time as the mixture will foam as you go.
Pour the resulting mix into a well-sized pot.

Add gelatin. Stir.

Turn on the heat to medium heat. Warm up the pot until the gelatin is dissolved.
Pour in your organic sweetener and salt.
Be careful as you mix; don’t overdo it, as this will cause the mixture to start foaming.

Cook the mixture until you find yourself with around 3/4 of a cup of magnesium liquid. Lacking liquid? Pour in more lemon juice!
Pour the resulting liquid into either a baking tray or some molds, then cool in a fridge for half an hour.

Your gummies are now ready! Pop them out of their molds, or cut up the baking tray gummies into bite-sized pieces. Store them in an airtight container in your fridge and you can grab some any time you like!

It’s recommended that, if you’ve never taken any kind of magnesium supplement, you should start with just one gummy a day and work your way up. The maximum amount you can have in one day is 5!

4. Is Magnesium Safe?

When taken in the right doses, magnesium is extremely safe to consume. It is extremely rare to experience any side effects from this mineral, and even eating “too much” of it typically doesn’t end badly. This is because the body gets rid of excess minerals of all kinds in an effective manner – so keep your positive thinking and stop worrying about side effects!

That said, you should always stick to the right doses of magnesium. Here are the recommended daily intakes for this mineral:

Infants aged less than 6 months: 30 mg
Infants aged 6 – 12 months: 75 mg
Children:
- 1 – 3 years: 80 mg
- 4 – 8 years: 130 mg
- 9 – 13 years: 240 mg
Female teens aged 14 – 18 years: 360 mg
Male teens aged 14 – 18 years: 410 mg
Adult women: 310 – 320 mg
Adult men: 400 – 420 mg
Pregnant women: 350 – 400 mg
Breastfeeding women: 310 – 360 mg

Do note that, as with any other form of supplementation, it’s a good idea to talk to your doctor before you begin taking them. There are some types of medications that could react badly with magnesium, reducing either one’s effectiveness or boosting the chances of needing to deal with side effects.

Final Thoughts On How To Make Magnesium Gummies To Relieve Stress And Anxiety

We all deal with stress and anxiety in our lives. But for those with chronic stress or anxiety disorders, it can become completely unbearable. It affects everyday life, cognitive function, and overall moods, leading to very difficult days. So why not opt for a potentially easy solution?

These magnesium gummies may not be the cure-all for all of your troubles, but they can certainly help reduce your symptoms of stress and anxiety. They’re simple to make, taste good, and can provide you with a much-needed magnesium boost. So what are you waiting for? Make them today and you might just be surprised by the results!

10 Things Healthy Relationships Do (And 10 Things They Don’t)

April 30, 2019 by Power of Positivity

Healthy relationships are incredible to be a part of. It’s no wonder that everyone seeks out these positive, happy partnerships when looking for a significant other. But a lot of toxic habits in relationships go overlooked because they seem small or unimportant.

This is why it’s so important to take note of unhealthy behavior and focus on creating positive habits for a good, long-lasting, mutually satisfying relationship. Here are some things healthy relationships do, and some things they don’t.

10 Things Healthy Relationships Do, And 10 Things They Don’t

1. Respect of Privacy (Not Oversharing)

When you love someone, you like to talk about them. In a healthy relationship, though, there’s a clear line that is not to be crossed. Sure, you and your closest friends might giggle about something romantic your partner does or roll your eyes at some silly trait your partner has – but there are things you just don’t talk about.

Your partner might share deep dark secrets with you in confidence that you shouldn’t then spread around to other people, even if they promise not to tell anyone. If your partner finds out, they could feel betrayed and it will affect their overall trust in you.

The same goes for fights and disagreements. While it’s okay to rant to a trusted person on rare occasions, for the most part, your arguments with your partner should be between you. Bringing in third parties that will give you biased opinions or cause you to view your partner more negatively shows huge disrespect for your partner.

2. Independence (Not Codependence)

A relationship that is healthy should feature two whole, independent people staying together because they want to be together – not because they feel like they need to. This means each person should have no trouble doing activities on their own, such as:

Going out with their own group of friends
Following unique career paths and dreams
Enjoying their own hobbies
Taking me-time to themselves to rest and recuperate

This doesn’t mean you aren’t involved in each other’s lives, or that you don’t include each other in them. It just means that you have your own lives, too, which is a very positive trait in healthy relationships.

In unhealthy partnerships, one person may feel jealous or envious of the other person’s life, career, or friends. This stems from neediness, insecurity, and a validation-seeking nature that can be detrimental to a relationship in the long run. They may then resort to guilt-tripping, manipulation, unreasonable rules, and even forceful behavior to get what they want.

3. Giving Happily (Not Giving To Get)

Giving is a standard part of many relationships, but only a healthy one gives in a positive way. The good, healthy type of giving involves happily doing so in a free manner, without expecting something in return. You like seeing your partner happy, and they like seeing you happy, so it feels natural to give and make the other person smile.

Meanwhile, a toxic relationship never gives – unless it is seeking to get in return. This creates an air of distrust and discomfort within a relationship. You may worry that your partner’s gift means they are about to betray you or have done something wrong.

The same goes for soliciting giving. In a healthy relationship, both parties give freely. In unhealthy ones, you may feel like you have to give, or else. A partner might perform guilt tripping behavior in order to receive something from their significant other.

4. Support (Not Discouragement)

In a healthy relationship, your significant other is always there to support you. They inspire you and motivate you, pushing you to be better. When you go after your goals, they support you wholeheartedly and are there for the ride. And when you succeed, you can bet a million bucks that they’ll be right there celebrating with you!

But in unhealthy relationships, there isn’t this same level of support. Instead, you might feel discouraged. This can happen in a few different ways.

· Feeling stuck

You might feel actively discouraged when you think about your future because you need to make sure it is suitable for your partner – and that involves going in the opposite direction than you want to.

· Lacking confidence

Your partner may bring you down and convince you that you cannot succeed in chasing your dreams.

· Envy

If you have a competitive partner, they may become bitter when you succeed. They may feel extremely envious whenever you’re getting ahead in life, causing you to feel guilty for doing well.

· Jealousy

Your partner might stop you from following your dreams for fear that you will drift away from them. They might actively hold you back in order to keep you around.

5. Equality (Not Superiority or Inferiority)

A healthy relationship features equality. Both partners respect each other and consider each other equals in every way. There is no concept of someone deserving more than the other in any area, including:

Money
Freedom
Free time
Work
Benefits
Respect
Listening

This means finding compromises in a lot of areas. If one partner works 9 to 5, the other will take on extra chores. If both parties work, they split chores and errands between them. There isn’t a case of someone sitting in front of the television while the other person runs around doing all the household tasks and parenting duties.

An unhealthy relationship features ego dynamics that cause superiority battles. This isn’t just about chores, though; it’s also about entitlement. One person may feel like they deserve to be constantly listened to but never listens to their partner. Or a partner may feel like they are owed intimacy-related favors because they did extra chores.

6. Fighting Against A Problem (Not Against Each Other)

Fights aren’t pleasant, but when handled in a positive way, they can help a relationship grow stronger. If the idea of a good argument sounds foreign to you, take a look at these ways that fighting can be done healthily in a relationship, compared to unhealthy fighting habits.

· Learning

When you fight, you learn more about each other. You get better insight into your partner’s needs and, if you play your cards right, you’ll be able to understand them more and see how to prevent such disagreements in the future. You will also gain knowledge on how to better handle the situations that led to the fight.

A person in an unhealthy relationship, however, will collect this information as ammunition to use against their partner in the future. They don’t seek to learn from this fight to prevent future ones – they seek to learn so they can “win” the next one.

· Compromise

A healthy fight involves compromise. You have two different opinions or preferences, and you have to find a win-win solution. It takes a lot of work and effort from both parties, but there is always an option that will make both of you feel relatively satisfied.

On the other hand, an unhealthy fight is selfish. A partner in this situation will insist on having things done their way, refusing to budge. This will either cause a never-ending argument or result in someone being forced to give in.

· Togetherness

The goal of an argument should always be solving the issue. This means you and your partner are fighting against the problem – you aren’t fighting against each other.

In a healthy relationship, this is apparent. Both people try to stay calm and promote good discussion while keeping their positive thinking. Meanwhile, in an unhealthy relationship, both people are so concerned about preserving their pride and “winning” that they can’t find the solution they need.

7. Security and Trust (Not Jealousy)

In healthy relationships, you and your partner will feel secure with each other. You will trust each other without question; it’s great to come home at the end of the day to a place you know is safe, and a person you know loves you no matter what.

This also gives both partners more freedom. They have their own friends and lives while still feeling secure in the love they share with the other person. It’s a very important feature in a healthy relationship.

But in unhealthy relationships, a partner – or both – will be insecure. They will feel jealous about other connections a partner has, act in a controlling manner, or sneak through text messages to look for incriminating evidence. This creates a lack of security in the relationship that makes it feel unsafe and volatile.

8. Forgiveness (Not Resentment)

You and your partner are human. You will make mistakes sometimes. But when it’s all said and done and it’s all been hashed out, you are both ready to forgive each other and put it behind you – that’s a healthy relationship.

In an unhealthy relationship, one or both members have difficulty forgiving, though they might try to. In all likelihood, grudges will be held and resentment will build between both of you until it all comes to blows. Dwelling in the past like this is toxic and only harms the relationship.

9. Making Plans As A Unit (Not Being Self-Centered)

In healthy relationships, you know you’ll be together for a long time to come – so you make plans accordingly. You make decisions and plan for what’s to come as one cohesive unit, with positive thinking and hope, and by respecting each other.

However, an unhealthy relationship will not do this. Instead, there will be self-centered behavior and fighting because you refuse to compromise on what you want. It will force one person to give up their personal hope for the future so that the other one can flourish; and, as you can imagine, this will create tension further down the line.

10. Acceptance (Not Change)

In healthy relationships, it is paramount that both people love and respect each other 100%. This means accepting your partner and all their quirks, flaws, and traits. You should love your significant other just as they are.

In toxic relationships, on the other hand, a member will try to change their partner to suit what they desire. A partner may control the other, or guilt-trip them into changing certain behaviors. This extremely unhealthy behavior shows a lack of true love for the other.

There is, of course, the need for personal growth and improvement – but the keyword here is “personal.” Your partner shouldn’t be forcing you to change or telling you that you need to improve. Instead, they should simply inspire you to grow and develop – just as you should for them!

Final Thoughts On Some Things Healthy Relationships Do And Some They Don’t

Healthy relationships can be hard work, but they are extremely worth it. They will make you happy and spur you to do better, not drag you down through toxicity. Keep this in mind moving forward, and you’ll surely enjoy great partnerships to come.

Therapist Explains 5 Ways to Feel Calm When You Have Anxiety

April 30, 2019 by Power of Positivity

As humans, it is not unusual to be anxious every now and then, especially when doing activities that make us uncomfortable. However, if excessive, anxiety is dangerous and can be life-threatening in advanced situations like a panic attack. Considered as a medical disorder, anxiety usually raises an individual’s heart rate causing sweating and rapid breathing, which in most occasions, leads to feelings of fatigue. The good news, though, is that despite being dangerous if allowed to reach worrying levels, anxiety can be controlled. The following are six proven ways to feel calm when you are anxious.

1. Take large breaths

Your breathing rate is usually the first to change during an anxiety attack. To put it in perspective, when anxious, your breathing pattern changes from the conventional deep breaths to shallow, rapid breaths from the upper lungs. Failure to address the short breaths can lead to hyperventilation and other uncomfortable symptoms such as nausea, confusion, and dizziness.

Diaphragmatic breathing is recommended as an anxiety relief method since it helps prevent hyperventilation from occurring. Therefore, when anxious, it is important to take deep breaths to prevent the situation from escalating to unwanted levels.

The best way to deal with a panic attack is to count each time you take deep breaths. For instance, as you breathe through the diaphragm, counting from one to four or five is advisable to help prevent shallow breathing.

Deep breathing is known to have a calming response when an individual is overly anxious or about to have a panic attack. Some benefits of deep breathing include slowed heart rate, controlled breathing, blood pressure drops to normal levels, and reduced muscle tension.

2. Develop a relaxing or soothing habit

Relaxation is, without doubt among the most effective methods for anxiety relief. If you struggle with anxiousness, you should list what you love doing. It could be listening to music, playing your favorite game on your phone, or even drawing.

The greatest mistake made by people on the verge of a panic attack is failing to divert the brains focus from the impending anxiety. To successfully prevent anxiousness from getting the better of you, it is crucial to develop positive habits that can take your mind away from stressful or high-pressure situations.

Once you notice anxiousness or panic creeping in, do not hesitate to take immediate action by taking up relaxing or soothing activities. Plug in your earphones or throw stones. Do whatever it takes to prevent the panic levels from reaching unwanted levels. Over time, you will realize that it gets easier to deal with anxiousness, more so if you take immediate action by doing activities you love.

To avoid panic attacks, it is advisable to participate in activities that excite you frequently. For instance, if music helps soothe your nerves, listening to your favorite band or musician will help limit the impact of a trigger. You do not have to wait for anxiousness to kick in for you to soothe it. Developing stress-relieving habits is a sure way of preventing anxiousness from getting the better of you.

3. Talk to someone

The importance of talking to someone cannot be overstated. Having a go-to person who can listen and help you cope with panic or being over-anxious is advisable. Avoidance behavior triggers panic or anxiousness due to the postponement of activities. Avoidance behavior is whereby an individual postpones or avoids performing complex or high-pressure activities which can lead to panic, especially when the activities pile up.

Also, the knowledge of having someone on standby in the event of a panic attack is enough to prevent panic levels from escalating to unwanted levels. Thus, if you have a history of anxiousness or panic, it is important to have someone you trust who can help you cope with pressure and stress.

By talking to someone you trust, you will be in a position to share your fears and concerns. Sharing your problems with another person will help prevent panic attacks. When you have to deal with triggers such as a mandatory weekly presentation, it is vital to have someone who knows your condition close to you to help you out in the event of an attack. Although not all attacks turn out to be serious, having someone to help you calm down can be an added advantage and help prevent the attack from spiraling out of control.

Reaching out to experts is also recommended as it will help keep your anxiousness in check. Receiving reassurance from a professional can help calm you down and offer adequate anxiety relief. As such, if you have a history of being overly anxious, you should seek the assistance of trained professional who can offer advice on some of the best ways to address the situation.

4. Distract yourself

Unfortunately, most people give in to anxiousness by focusing too much on the symptoms. To put up a fight against panic attacks, you will need to develop ways to distract your brain from thinking about an attack. The best way to address such a situation is to switch up activities, preferably switching to more physical activities.

An example of a perfect distraction is jumping up and down, jogging on the spot, moving your hands or even shaking your head severally. By performing random physical activities, you divert the attention of your brain such that instead of focusing on the trigger, it focuses on performing the physical activities.

There are a host of distraction techniques that you can select from. In fact, it is advisable to try out several techniques to determine the option that works best for you. For some people, thinking about pleasant things is enough; for others, mental distraction must be backed by physical distraction.

Distracting yourself is a proven anxiety relief technique as you keep your mind active on other more demanding activities. Whenever you feel a panic attack creeping in, be sure to change the activities, preferably by switching to physical activities such as walking, jogging or even moving your head and arms back and forth.

5. Acknowledge anxiety

To overcome the feeling of anxiousness, you must first accept that you are entering panic mode. Acceptance is a proven anxiety relief technique since by acknowledging that you are anxious, you accept that your mind is probably playing tricks on you.
Understanding how your brain works during a panic attack is important, especially since it helps you devise ways to control the situation.

In the event of a panic attack, it is always crucial to challenge your thoughts. That is, ask yourself questions that undermine the attack’s severity. An example is asking yourself whether the worry is realistic. Keeping your mind busy by questioning your thoughts helps minimize and eventually stop a panic attack.

Therefore, once you realize that you are becoming anxious, do not try to run away from the situation as that will only make it worse. When dealing with anxiousness, the best solution is to accept that you are anxious and understand that it is a normal emotion that can be controlled. It is only through acceptance that you can take the necessary measures to address the situation.

Working with people who have successfully dealt with the condition is also important. A support group can go a long way in improving your handling of high-pressure situations. As people who have experienced similar situations will agree, dealing with anxiousness or panic attacks starts with acceptance. One must acknowledge that the condition is real and can be serious if not properly addressed.

6. Visualize something you love

As already mentioned, anxiousness is a normal emotion that can be managed. Whenever you panic or become anxious, it is always important to avoid thinking about stressful issues. As such, you have to divert your mind by thinking about things you love. The best way to take your mind off things is to visualize a location or a place that you love or want to visit.

You will be shocked by how much a simple visualization can help in the fight against panic attacks. Do not shy off from being creative since, to divert your mind off the stressful situation. You’ll need to visualize items or things that make your heart skip a beat. Think about that river bank, or a hike up your favorite mountain. Either way, you should visualize something you love as it will take your mind off the stressful situation.

Dealing with panic attacks and anxiety is not as easy as most people perceive. In fact, large numbers of people did not view anxiousness as a condition requiring treatment or management until recently. However, if you have been struggling with panic attacks or anxious all the time, observe the above tips. You will ensure you contain the condition before it reaches unwanted levels.

How to Make Miracle Green Lemon Ginger Juice to Fight Inflammation

April 30, 2019 by Power of Positivity

If you’ve ever suffered a minor cut or bruise then you are familiar with inflammation. In these cases, inflammation surrounds abrasions and lesions to protect the injured area until it heals. Starting in the ’80s, experts have been researching causes of inflammation not related to injury, including diet and physical imbalances. They found that the inflammatory response can get negatively affected and lead to health conditions like arthritis, diabetes, heart disease, and even cancer.

We’re going to organize this article on creating a miracle green lemon ginger juice as follows:

In “Part I” we’ll give a basic definition of inflammation and discuss the good and bad side of inflammation. We’ll pinpoint the ways that inflammation works to protect the body against things that would cause us harm – bacteria, injuries, viruses, and so forth.

We’ll also discuss the relationship between chronic illness and food intake. We will define “toxic foods” and talk about how these foods give our body fits. We’ll list some of the illnesses caused by inflammation as well as provide an essential guide for foods that may help you manage the symptoms.

In “Part II” we’ll get more specific about lemon ginger juice, including how its ingredients help in the fight against inflammation. We’ll also give you some simple instructions on making your own green lemon ginger juice at home.

We’ll wrap things up by discussing the things that you may have in your kitchen – drinks, foods, herbs, and so on – that will aid your quest to live an anti-inflammatory lifestyle.

Let’s do this thing!

Part I: What is inflammation?

The first thing to understand is that inflammation is not all bad. In fact, inflammation can even be life-saving in some cases. To understand inflammation, you must first understand the immune system that responds to an infection or injury. Concerning immunity, there are three kinds: acquired, innate, and passive. All three have critical roles in protecting the individual.

Acquired immunity:

Acquired immunity manifests when there are specific antigens present in the body. It will defend us from things like the common cold, chicken pox, and other viruses.

Innate immunity:

Innate immunity is exactly as it sounds: a built-in immune response. The natural response kicks in when harmful bacteria, toxins, viruses, or some other “foreigner” gets into your body’s tissues. When this happens, the immune cells communicate by sending chemical signals (e.g. cytokines, proteins) to each other, directing the body to isolate and kill off the harmful invaders. It is this innate response where researchers spend a bunch of time trying to determine how diet influences inflammation.

Passive immunity:

Passive immunity is a temporary immune response programmed into an expectant mother to protect the fetus. Immunity is transported from the mother to the child through breast milk or via the placenta. Passive immunity typically disappears within six to twelve months of giving birth.

When the inflammation turns ugly

In a healthy individual, inflammation kicks in only in the presence of a threat – the bacteria, virus, or toxin. When the immune system overreacts, however, it may attack healthy parts of the body like muscle tissue (as in the case of arthritis).

How the immune system responds to things like bacteria, viruses, and foods varies from person to person. Accounting for these individual differences are things like blood sugar levels, dietary influences, environmental toxins, genetic makeup, the health of major organs, stress factors, and so on.

Problems arise when inflammation becomes a chronic condition. Chronic inflammation can last for several months or longer. Chronic inflammation, which is influenced by exposure to stress, contributes to illness and disease by throwing the immune system out of equilibrium.

Low-grade, chronic inflammation may lead to chronic diseases such as arthritis, atherosclerosis, cancer, diabetes, lupus, irritable bowel syndrome, hypertension (high blood pressure), lupus, and multiple sclerosis (MS). Diet is one factor known to contribute to the development of low-grade inflammation, along with inactivity, obesity, smoking, and stress.

Common symptoms of low-grade inflammation include:

Body aches and pains
Congestion
Diarrhea
Dry eyes
Fatigue
Fever
Indigestion
Infections
Irritable bowel syndrome (IBS)
Shortness of breath

Diet and Inflammation

Did you know that 80 percent of your immune system is located in the digestive tract? This statistic is important because it conveys the importance of diet with regards to ensuring a healthy immune response. As a side note, we can attribute the prolific manufacturing and consumption of probiotic supplements, foods, and other products to this recently-discovered knowledge. This dietary trend speaks volumes about the role of gut health in ensuring a healthy immune response.

“Toxic foods” are foods known to be harmful to the body and produce inflammation and chronic disease. We can categorize these foods into three groups: bleached or enriched flour, refined sugars, and trans fats.

Bleached or enriched flour includes cereal, cookies, crackers, pancakes, and white bread.

Refined sugars include cookies, doughnuts, and pastries; cereal and granola bars, flavored cereal and oatmeal, fruit juices and sodas, pasta, and salad dressings.

Known trans fats are fried foods, margarine, packaged baked goods, and potato and corn chips.

Part II: The Miracle Drink and Final Thoughts

At this point, a “congratulations” is in order. By reading the first half of the article, you’ve acquired a solid understanding of the basics of inflammation. You also know what foods that may trigger improper inflammatory responses. You’ve won half of the battle.

Now, we must focus on the replacements for the foods and drinks that we just discarded. Furthermore, to take full advantage of all the benefits of an inflammation-free body and brain, we must live the requisite lifestyle.

Let’s start by introducing a green lemon ginger juice that you can drink at any time that will help to bring your inflammation levels back into the normal-ish range.

Here are the ingredients needed, and how each item helps reduce inflammation:

– 4 celery stalks: Celery has both antioxidant and anti-inflammatory properties that help to lower blood pressure, cholesterol, and inflammation markers.

– 2 cucumbers: Cucumbers contain fisetin, a well-known anti-inflammatory flavanol that is currently being studied for potential properties that may help alleviate age-related dysfunctions (e.g. oxidative stress, kidney impairment, insulin resistance, bone frailty)

– 2 green apples: Per the Arthritis Foundation, research studies demonstrate that green apples reduce the primary inflammation marketer called C-reactive protein (CRP).

– A couple handfuls of spinach: Spinach is rich in vitamin-K, a substance that helps combat inflammation. Other green leafy veggies rich in vitamin-K include broccoli, cabbage, and kale.

– 1 knob of ginger: Gingerol, the active ingredient in ginger, is “known to exhibit a variety of biological activities including anticancer, anti-inflammation, and anti-oxidation.”

– 1 medium lemon: The star of this show, lemons naturally come packed with vitamin C, which helps to suppress whacky inflammatory responses by removing the free radicals that cause them.

Instructions:

Prep the ingredients by thin-slicing the ginger knob, peeling the lemon (don’t peel the apple!) and dicing the cucumber. Combine all of the ingredients into a blender and let it go to work for around 30 seconds, thoroughly mixing the ingredients.

Final Thoughts: An anti-inflammatory lifestyle

“When you don’t eat right, don’t get enough exercise and have too much stress, the body responds by triggering inflammation.” – James Gray, MD, a cardiologist at the Scripps Center for Integrative Medicine (source)

Embracing a lifestyle that emphasizes the control of inflammation can only benefit your mind and body. As mentioned, scientists are uncovering more about the dangers of inflammation with each passing day, so it’s now impossible to ignore the harmful effects of an out-of-whack immune system.

There are six parts to an anti-inflammatory lifestyle:

Stock up on anti-inflammatory foods:

These include fruits, vegetables, and foods containing omega-3 fatty acids. Fatty fish, flax seeds, soybeans, and tofu are all good choices.

Cut out inflammation-causing foods:

We’ve covered this. Remove fried foods, simple carbs, refined sugars, and flours.

Manage your blood sugar:

You can manage blood sugar by avoiding white foods, including like-colored bread, flour, and white sugar. Substitute these items with fruits and vegetables, brown rice, and whole grain bread.

Have an exercise routine:

Nothing new here. Again, exercise is arguably the best thing that you can do to ensure a healthy body and mind. Try to get a minimum of 30 to 45 minutes of moderate exercise each day.

Lose some pounds:

Overweight and obese people tend to have high levels of inflammation. Losing ten pounds may go a long way towards getting these levels back in check.

Practice stress-management:

Finally, find a stress-management method like biofeedback, diaphragmic breathing, guided imagery, meditation, or yoga to help control stress levels.

Stock up on anti-inflammatory foods:

Cut out inflammation-causing foods:

Manage your blood sugar:

Have an exercise routine:

Lose some pounds:

Practice stress-management:

The Community

Our Free Community of Positively Powerful SuperFans

Every day is a day to shine. Shine on!