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10 Top Foods For The Best Sleep

October 25, 2018 by Power of Positivity

The best foods for a great night’s sleep might not be what you think. Many people go for foods and drinks that make them feel drowsy. But falling asleep faster doesn’t necessarily mean getting higher-quality sleep.

What we eat is what supplies the body with energy. All bodily functions and processes that are crucial to our health are powered by what we eat and drink. As such, it’s no surprise that some foods can allow for better sleep.

Scientifically, there have been plenty of edibles determined to be excellent for a good night’s rest. Adding them to your daily diet could help you feel more well-rested and improve your energy, mood, and capabilities. Let’s consider some of the best foods for a great night’s sleep.

10 Best Foods For A Great Night’s Sleep

“Health requires healthy food.” – Roger Williams

1. Chamomile Tea

When it comes to relaxation, there are few better options than chamomile tea. It’s well known for its soothing qualities and calming taste, and it’s fantastic for good sleep.

One of the components of this tea is an antioxidant known as apigenin. This antioxidant links up to the brain receptors that are responsible for sleepiness. It lessens the severity of insomnia and helps boost overall sleep quality.

A study published in the BMC Complementary and Alternative Medicine journal also found some interesting results. This revealed that those who drink chamomile tea not only fall asleep earlier (15 minutes before those who don’t) but also wake up less throughout the night.

Some other positive effects of chamomile tea include:

Reduced inflammation and pain
Lower chances of heart disease and cancer
Immune system boost
Reduced depression and anxiety
Improved skin health

Naturally, although these health benefits are separate from getting a good night’s sleep, having these benefits can promote better sleep quality.

2. Walnuts

In addition to being one of the best foods for a great night’s sleep, these healthy tree nuts are packed with nutrients. Mainly, they are rich in:

Copper
Magnesium
Fiber
Phosphorus
Manganese
Linoleic acid
Omega-3 fatty acids

These components allow walnuts to be great for heart health and bodily cholesterol. It is also these, among other things, that allow walnuts to benefit daily rest. Walnuts provide a good amount of melatonin, which is the hormone responsible for sleep regulation. They are actually one of the best sources for melatonin of all foods.

In addition, the fatty acids include something called ALA, which turns into DHA when eaten. According to this study by NCBI, DHA can aid in the production of serotonin, which also helps sleep, although more studies need to be done for this to be certain.

3. Turkey

Anyone who likes their turkey knows it can induce sleepiness. Turkey hasn’t been very well studied in relation to sleep, but there are plenty of theories that could explain why it makes people drowsy.

One of the amino acids that turkey contains is tryptophan, which plays a role in aiding melatonin production. The large amount of protein a single serving of turkey contains may also contribute. Because eating lots of protein for dinner can reduce nighttime wake-ups, it can also help boost sleep quality.

To get a better idea of how healthy turkey can be, here is the amount of different vitamins, minerals, and nutrition that is provided in one ounce of this meat:

4g of protein
5% of daily requirements for phosphorus
9% of daily requirements of selenium
5% of daily requirements of riboflavin

So, not only is turkey one of the best foods for a great night’s sleep, but it’s also packed with nutrition and makes a good addition to any meal plan.

4. Kiwi

Kiwi isn’t a fruit you might automatically think is one of the best foods for a great night’s sleep, but it is! A study published in the Asia Pacific Journal of Clinical Nutrition certainly proves it as much.

The study, which spanned one month, saw a group of adults eat two kiwifruits prior to turning in for the night. Results show that this caused a 42% increase in the speed of time taken to fall asleep, and also boosted their ability to sleep through the whole night by 5%. Overall sleep time was also increased by 13%.

Why these results? It is believed that it is due to the fact that kiwi contain good amounts of serotonin. Their high vitamin C properties may also help reduce pain and inflammation for added comfort.

With only 50 calories per fruit, kiwi provides plenty of other positive benefits. These include:

117% of daily requirements for vitamin C
38% of daily requirements for vitamin K
Boosted digestive health
Reduced cholesterol
High fiber levels
High antioxidant levels
Good amounts of potassium and folate

So if you want some awesome health benefits and better sleep, try adding one or two medium-sized kiwis to your before-bed diet.

5. Bananas

Bananas are a favorite fruit of many. They’re probably best known for their high levels of potassium and magnesium. Both potassium and magnesium are famous for their ability to relax muscles. Consuming these natural muscle relaxants can help you to feel more calm at night, allowing you to fall asleep and stay asleep more easily.

In addition, bananas have a special amino acid called tryptophan, which we mentioned earlier. This component turns into 5-HTP when it gets to the brain, and 5-HTP is then turned into both melatonin and serotonin – which are both excellent for resting.

More studies are still needed in order to cement bananas on a list of the best foods for a great night’s sleep. Still, it’s worth adding them to your diet, considering their current known benefits!

6. Tart Cherry Juice

Perhaps one of the more well-known of the best foods for a great night’s sleep, tart cherry juice is great for helping you feel drowsy. It contains high levels of melatonin and can even boost overall sleep quality.

Tart cherry juice has also been studied multiple times by researchers. Most studies have found that it is capable of being an effective treatment for insomnia. Those who drink this liquid twice a day wind up getting better sleep quality and are able to remain sleeping around 90 minutes longer than those who don’t!

This drink also has loads of other benefits. A single 240 ml serving actually has:

62% of daily requirements for vitamin A
18% of daily requirements for manganese
40% of daily requirements for vitamin C

This juice also contains a lot of antioxidants alongside these vitamins and minerals.

7. Almonds

Almonds are a kind of tree nut that provide plenty of melatonin for the body. Naturally, this is one of the reasons it’s one of the best foods for a great night’s rest – but there’s more!

This food has a lot of magnesium, and sufficient magnesium is crucial to ensuring good sleep. It aids sleep quality and can treat insomnia. Magnesium also plays a role in bringing down cortisol levels, and cortisol is known to cause stress, reduce positive thinking, and interrupt nightly sleep.

Almonds provide countless health benefits apart from just promoting sleep. They help reduce inflammation, which not only helps those with difficulty sleeping but also lowers diabetes and heart disease risk. One ounce of almonds also contains:

32% of daily requirements for manganese
19% of daily requirements for magnesium
17% of daily requirements for riboflavin
14% of daily requirements for phosphorus

With all its health benefits in mind, it’s no surprise that almonds provide better bodily function overall.

8. Broccoli

Broccoli isn’t exactly a very common food for better sleep, but it’s not about broccoli itself – it’s about the huge amounts of fiber that it contains. According to a study in the Journal of Clinical Sleep Medicine, fiber can aid sleep quality.

It seems that there is a link between the amount of fiber a person consumes in a day and the length of their deep sleep cycles. This is likely because indigestion and similar issues can cause disturbances that prevent deep sleep. Without enough deep sleep, you won’t get the restorative benefits sleep has to offer, leaving you feeling tired in the morning.

Of course, you don’t necessarily need to eat broccoli specifically in order to enjoy these benefits. Just opt for foods rich in fiber, such as beans or raspberries. Still, broccoli is believed to be the best option of these.

9. Fatty Fish

Fatty fish’s ability to help sleep comes from two different factors: its high vitamin D content, and its high omega-3 fatty acid content (namely DHA and EPA). Working together, these two components boost serotonin production. This is likely why they work so well in helping you fall asleep.

A study published in the Journal of Clinical Sleep Medicine showed that these fish really are among the best foods for a restful night. This research revealed that those who ate salmon thrice weekly were able to fall asleep around three minutes faster than those who ate other meats like pork, chicken, and beef.

Fatty fish include:

Trout
Tuna
Salmon
Mackerel

Eating these fish can help give you the positive rest you’ve been in search of. With high vitamin D content that exceeds half the daily requirements and healthy omega-3 fatty acids working together, it can definitely improve your sleep quality.

10. Passionflower Tea

This herbal tea has been commonly used in traditional medicine for many years. As such, it’s not much of a surprise that it’s one of the best foods for a great night’s sleep. It’s known to reduce anxiety and provide calming effects, which already sounds like a precursor to a good night’s rest.

Passionflower tea has been suggested to possibly improve GABA production. GABA is a chemical in the brain that prevents the effects of other similar chemicals that cause stress. This is why it’s so calming and can help you fall asleep so easily!

It has been noted that drinking passionflower tea before bed helps adults enjoy better sleep quality. It helped them feel more rested when they awoke. On top of all that, passionflower tea also reduces inflammation, which helps prevent issues that could inhibit rest. Combined with calming effects, this is a great reason to have a cup of passionflower tea before bed!

Final Thoughts On The Best Foods For A Great Night’s Sleep

Sleep is one of the most important processes the body undergoes. It can make you more focused and productive, improve your mood and positive thinking, and provide energy for the rest of your day.

This is why getting good quality sleep is so vital to your health and wellbeing, both physically and mentally. By eating these 10 foods that have been proven to be the best foods for a great night’s sleep, you’ll be helping your body feel better every day!

https://www.youtube.com/watch?v=4DnhuvFMAAk

10 Things You Learn By Losing A Loved One

October 24, 2018 by Power of Positivity

The grief of losing a loved one is, without a doubt, the most painful thing any human can experience. Whether you’ve lost the love of your life due to death or the end of a relationship, the intensity of your pain and suffering might even leave you with a broken heart.

People cope with a loss differently but according to the American Heart Association, some may suffer from broken heart syndrome when the grief is too much to bear. But losing a loved one may also be a positive teaching moment and an enlightening process. Though you can never be ready for this, there may be a message and insights you can gain from such a tragedy.

A loss can actually teach you so much about living and here are some things you learn by losing a loved one.

“Those we love never go away, even when they can’t be physically present. They walk beside us. Still loved, and still missed.” – Anonymous

Here Are 10 Things You Learn By Losing A Loved One

1. You realize that life is indeed too short

You’ve probably heard this wise old saying many times before. When people say, “Life is too short,” it means that you should not waste your time here on earth pursuing and pouring your energy into meaningless things. Instead, you must act every single day to build a life that’s positive, productive, and progressive.

While you are consumed by tasks, chores, and responsibilities, it is so easy to forget about finding meaning in what you do. So, you forgo pursuits that enrich your life. You set aside dreams, plans, and goals because you think you can always do those some other time, and right now you have to fulfill your obligations.

This mentality, however, causes people to stay stuck in jobs they hate or in relationships they begrudge. Even if you win the lottery and gain the freedom to live your life in luxury, you will still have obligations to fulfill. So, if you make your obligation an excuse that prevents you from chasing your dreams, then you’re still wasting away your life. You’re only losing your chance to live your life to the fullest when you keep doing the things you don’t really care for.

2. Your life goes on

The pain of losing a loved one might feel like it will never end. Sometimes, you want the world to stop or the clock to turn back time because you can’t seem to go on with life without your significant other.

But you’ll slowly realize that life goes on and the world continues to turn even if you are still deep in your grief. Accepting your new situation comes with time and people go down the recovery path at different paces.

Eventually, you’ll start moving again and you’ll get back to your routines. You’ll pick up the pieces and put the order back in your life. In the midst of your grief, you will still experience positive emotions. You’ll see hope gradually returning.

3. You learn about how strong you really are

It’s hard to pick yourself up from the ground if losing a loved one feels like your world came crumbling down. Somehow, however, you still wake up every day and realize that you’re made of stronger stuff you didn’t know you had.

Losing a loved one may help you find your inner strength, power, and perseverance. While there might still be a dark cloud hovering, your grief can send you on a journey to self-discovery and growth. You may relearn things about yourself that you might have lost sight of while being in a relationship with someone you lost.

You also regain a sense of control over your life because you focus on how to make yourself better. Experts at Stanford said that people who emerge stronger through their grief have a positive coping strategy for losing a loved one. But if you keep focusing on your sadness, worries, and negative feelings, you may be at risk of developing depression six months after the loss.

Those who feel depressed may end up doing something reckless. Suppressing these feelings of sadness may also lead to destructive behaviors, which is why experts say it’s always good to confide in someone when you’re grieving.

4. You make small changes in your life

You go through an existential crisis when you lose a loved one. When you start wondering how you matter in this world, you realize you need to pursue your passion and follow your heart. Because the loss is a reminder that your time is limited, you decide to make small changes to make your life more fulfilling.

With baby steps, you become proactive with your choices and begin to develop goals that will make your life more rewarding.

For instance, perhaps you try waking up one hour earlier, or changing your hairstyle, or traveling a new route on your way to work. Making small changes will slowly remove you from the state of shock the loss has caused. You take it one day at a time because a big change can be overwhelming.

5. You create more memories with the people who matter in your life

The only thing that remains when someone in your life is gone are the memories. Therefore, you learn the importance of creating memories while you still have many people who matter in your life. In time, it’s these memories that can rejuvenate your life. After grieving, you can sit back and laugh as you recall all the great experiences you’ve had with your loved one.

You treasure the memories of the time you shared together because they grow into the stories you share with your children, grandchildren, other family members, and friends. Those cherished moments, however, won’t happen if you don’t try to open up, bond, and share your life with other people.

6. You strengthen your relationships with those who are still with you

So, as you make those memories, you try to improve the relationship you have with people who are still in your life. Losing a loved one should help you see your relationships with others in their true light. So now, you find new value in those relationships.

You become more invested in giving time and attention to the people in your life. You make more plans to go on trips, dine out, or hang out. Aside from doing more activities together, you also slow down and relish every moment you have with these people. You don’t allow distractions to take time away from spending with your loved ones.

Even if you’re just sitting in the living room and watching a Netflix movie together, you keep your gadgets away and stay in the present. You want to make this simple moment meaningful by enjoying every bit of it with the people you love.

7. You have a new appreciation for love

Sure, some people turn bitter or angry about losing a loved one. In fact, grief can become a mental illness if a person’s coping skill and ability to process his feelings are complex or misguided, as per the Scientific American.

However, grieving can also be a tool that teaches you to appreciate love. You start loving and treating the people in your life the right way because you now know how painful it would be if you lose them. Additionally, you don’t let a day pass without letting them know your feelings. You don’t hold back your feelings because you know the weight and burden of leaving words unsaid.

Grief highlights how it is worth loving a person with all your heart. You might not see this yet if you’re still trying to overcome your sadness. Eventually, however, you will embrace love and even falling in love again. You’ll appreciate love more today because you know what the struggle is like when you don’t have it.

According to famous author C.S. Lewis in his book A Grief Observed, grief does not end love. Rather, it is part of the process of loving.

8. You realize that you do have a choice

How you experience the things happening in your life depends on the choices you make. This is the way the world has always worked, whether you’re going through a good or bad experience. So, how you get through this grief is still your choice.

If you’ll choose to see this experience as an opportunity for growth, then you’ll gain something positive from it. If you accept that you bear the sole responsibility to make your life better, then you’ll also gain from having a quality life after a loss.

Having a choice means you’re seeking solutions on how to deal with life’s challenges. It’s such an empowering experience if you know that you hold the key to moving on with your life. You give yourself the choice to heal if you harbor hope, optimism, and a positive attitude despite your struggles.

9. You can always start over

Second chances are precious and you’ll learn the value of them after a loss. You see each moment now as an opportunity to try again and to create a life that you truly deserve. Nothing should hinder you from getting a second chance; it’s never too late to start all over.

People have been taught throughout their lives that the first time is the best and most important. But when the first time doesn’t work out, some don’t give themselves the chance to try again.

Sometimes, however, life has more meaning when you get that second chance. You’ll miss out on the beautiful things that life has to offer if you are too focused on what it was like the first time.

To start all over is a gift and a chance to prove that you can become a better human. In fact, you don’t have to lose someone to believe that everyone deserves a second chance.

10. The present moment is the most important moment of your life

The only guarantee you have in life is your present moment. You cannot undo the past and take your loved one back. It would also be pointless to worry about the future if you can’t appreciate your present state.

Opportunities to change your life, or make miracles, or enjoy what you have happens in the NOW. If you live in the present, savor every moment you wake up, and send positive thoughts out to the world, you lay the groundwork for a better life ahead of you.

Final Thoughts On Things You Learn By Losing A Loved One

The truth is your life will take shape again after losing a loved one. And it might likely fall apart again because that’s how life works. This ongoing process leaves you with vital lessons so you’ll learn the best ways to live.

Don’t rob yourself of the chance to live an ever better life. Instead, embrace the positive aspects of how a loss can actually change your life.

https://www.youtube.com/watch?v=qU9V4LLch8U

13 Probiotic Foods That Reset Your Digestive System

October 21, 2018 by Power of Positivity

Apart from positive thinking, you probably already know that a healthy gut directs your overall health. If your digestive system is healthy, you’ll feel more energized. Additionally, you manage your weight better, you avoid getting sick, and even your skin appears more radiant. You’re also a lot happier and positive because you’re in good health. To facilitate a healthier gut, you need a regular diet of probiotics. So, what are some foods you should eat every day?

Here Are 13 Probiotic Foods That Reset Your Digestive System

“Regular consumption of certain probiotics can help regulate the balance of bacteria in the digestive tract.” – Dr. Ellen Antoine

1. Yogurt

The most popular of all probiotic foods is yogurt. It’s a lot healthier if it’s cultured from the milk of grass-fed sheep, goats, or cows. There are different varieties of yogurt in the market today because of the food’s popularity. However, some types of yogurt aren’t healthy, especially the flavored kind. When buying yogurt, look carefully at the ingredients. It’s best to buy the organic versions that use milk from grass-fed animals.

2. Unpasteurized cheese

Raw or unpasteurized cheeses have a high fat preserve and low acidity that help the microorganisms in the digestive system. Make sure, however, to properly read the label of cheese you buy because some types might not be unpasteurized. You won’t get the same benefits from pasteurized cheese.

3. Kvass

Kvass is a Slavic beverage that’s mostly found in Eastern Europe and the Baltic states. This drink comes from rye or barley but in recent years there have also been version that includes fermented beets or carrots. Kvass has a sour flavor that may be enhanced by adding raisins or strawberries. As per Food Technology & Biotechnology, the probiotic bacteria present in this drink is effective in cleansing the liver and blood.

4. Fermented vegetables

Fermented vegetables contain high amounts of acid and enzymes that promote the production of good bacteria in the gut. The Germans call their fermented vegetable dish Sauerkraut, while the Koreans also have their version in a dish called Kimchi. Cabbage is usually the main ingredient in these dishes, with slight variations in the preparation process.

Aside from its probiotic benefits, fermented vegetables are low in calories, high is antioxidants, and rich in fiber. These foods also contain vitamin C and K, potassium, phosphorus, and calcium. Fermented vegetables reduce problems like bloating, constipation, diarrhea irritable bowel syndrome (IBS), and sensitivities to food.

5. Kombucha

Kombucha is a fermented and mildly alcoholic drink derived from green or black tea. It looks like a brown but slightly cloudy liquid with a thick mushroom-like layer on the top of the drink. It’s not known who invented Kombucha centuries ago. Some historians say the drink became popular in east Russia and Manchuria in the early 1800s, while others say the Japanese drank Kombucha over 2,000 years ago.

The yeast or bacteria added and fermented with the tea turn into probiotic bacteria that benefits the digestive system. Because of the composition of black or green tea, a regular drink of Kombucha may also help with weight loss, according to the Food Microbiology journal.

6. Kefir

Kefir is a drink that comes from cow or goat’s milk. It is fermented and cultured with kefir grains that contain yeast or microorganisms that look like cauliflower. This probiotic is popularly found in Southwest Asia and Eastern Europe. Its name is from “keyif,” which means “feeling good” in Turkish.

Experts compare kefir to yogurt, which is more popular in Western diets. But kefir is apparently the more potent probiotic source for digestion, weight management, and mental health. According to Frontiers in Microbiology, kefir has 61 microorganisms compared to the popular probiotics. It’s low in calories and lactose, and it can also treat different types of digestive diseases.

7. Coconut Kefir

Coconut kefir makes use of young coconut juice instead of cow or goat’s milk. The process of fermentation, however, is similar, as kefir grains are added and given time to develop into good bacteria.

This drink is more flavorful than regular kefir because of the coconut and tastes even better when mixed with lemon juice or stevia. Consequently, lemon juice also improves the digestive health because it contains pectin and soluble fiber to help the intestines process starch better.

8. Natto

Natto is made from fermented soybeans. Though it has a distinctive and pungent smell, the Japanese love eating this probiotic food with rice and seasonings. This food is packed with nutrients that promote stronger bones, as well as strengthen the heart and immune system. A BioMed study showed that Natto contains trillions of microorganisms that create a healthy environment for the good bacteria in the stomach.

9. Tempeh

Like the Japanese, the Indonesians have their own version of fermented soybeans in Tempeh. This food may also be made with a mix of soybeans and wheat to deliver a nutty flavor and chewy texture. However, soy tempeh has more beneficial bacteria than bean-based tempeh, according to research published in the Polish Journal of Microbiology. Tempeh is rich in phytic acid and probiotics that help the stomach digest nutrients better. It also reduces bloating and facilitates regular bowel movements.

10. Miso

Miso is a common Japanese ingredient made from fermented soybeans, barley, and koji. It’s most commonly turned into a soup but miso may also be used a spread in sandwiches or on crackers. The koji in miso brings probiotic benefits that aid the digestive system, but its fermentation process may sometimes take a year.

11. Apple cider vinegar

Apple cider vinegar (ACV) comes from fermented apple juice. Just like cheese, the healthier versions are the raw and unpasteurized kind. Raw ACV retains the “mother” of the fermented liquid. It’s this cloudy layer with cobweb-like strands on top of the container. This is where most of the enzymes, probiotics, and proteins are found.

12. Fermented gherkin

Gherkin is often confused with cucumbers or pickles because of its appearance but it’s actually neither of the two. This produce is abundant in Mexico. When fermented for a week, it becomes a tasty ingredient that you may eat with burgers, fish, or chicken.

13. Brined olives

Paleo dieters enjoy brined olives with their salads and Mediterranean dishes. The brining process makes this food gut-friendly. Olives also provide health benefits such as anti-inflammatory and antioxidant effects for the body, as per a study on Food Science.

Final thoughts

Scientists are still learning more details about the benefits of having balanced bacterial content in the gut. By adopting these probiotic foods in your daily diet, you’ll soon feel the positive effects of good bacteria in your digestive system.

https://www.youtube.com/watch?v=yG-G9_LOkLA

15 Cutest Animal Pictures Guaranteed to Make You Smile Today

October 21, 2018 by Power of Positivity

When you see a cute dog walking down the street, doesn’t it just make your soul happy? We thought so, which is why we wanted to put together some cute animal pictures guaranteed to brighten your day! There are so many adorable animals in the world that it’s hard to choose just 15, but we’re positive that these animal pictures will make you smile.

Here are 15 cute animal pictures that will put a smile on your face:

1. Awww, he’s so cute he almost looks like a stuffed animal!

A post shared by Pets & Animals (@awesome.pets_) on Jun 20, 2018 at 3:00am PDT

2. Don’t you just want to cuddle with them?

A post shared by naughty_panda (@naughty1panda) on Jun 18, 2018 at 11:40pm PDT

3. It’s so fluffy!!

A post shared by baksukediye (@catpistolss) on Jun 20, 2018 at 8:15am PDT

4. Who wants a husky puppy? (We think this takes the cake when it comes to animal pictures)

A post shared by Animal on Planet ? (@animalonplanet) on Jun 20, 2018 at 8:22am PDT

5. He looks like he’s smiling!

A post shared by Animal on Planet ? (@animalonplanet) on Jun 19, 2018 at 4:35am PDT

6. This dog is so protective of his owl friend. (One of the cutest animal pictures EVER)

A post shared by Animal on Planet ? (@animalonplanet) on Jun 17, 2018 at 7:37am PDT

7. Baby penguins are the definition of cute!

A post shared by Animal on Planet ? (@animalonplanet) on May 27, 2018 at 5:52am PDT

8. Just a girl and her hedgehog.

A post shared by Animal on Planet ? (@animalonplanet) on Jun 10, 2018 at 11:27am PDT

9. These two look like the best of friends.

A post shared by Animal on Planet ? (@animalonplanet) on Jun 2, 2018 at 10:21am PDT

10. What a cute little sleeping koala!

A post shared by Animal on Planet ? (@animalonplanet) on May 30, 2018 at 10:40am PDT

11. What do you think – dog or bear?

A post shared by Animal on Planet ? (@animalonplanet) on May 4, 2018 at 9:21am PDT

12. Dogs love to protect their smaller animal (or human) friends.

A post shared by Animal on Planet ? (@animalonplanet) on Apr 10, 2018 at 9:13am PDT

And a few favorites …

13. Ever seen a Shetland pony in real life?

A post shared by Animal on Planet ? (@animalonplanet) on Apr 8, 2018 at 2:41am PDT

14. No one can resist a baby kitty!

A post shared by BABYPET VIDEOS (@babypet_videos) on Jun 19, 2018 at 10:32am PDT

15. “A lovely day for a car ride! Gotta keep the windows up so my hair doesn’t get ruined.”

A post shared by BABYPET VIDEOS (@babypet_videos) on Jun 16, 2018 at 7:18am PDT

Which of these animal pictures did you think was the cutest? Share with us in the comments!

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

These Illustrations Reveal The Truth About Long-Term Relationships

October 21, 2018 by Power of Positivity

Long-term relationships require a lot of work, time, and commitment, but if two people really love each other, then they can withstand the test of time. Los Angeles based artist Amanda Oleander wanted to capture the intimate moments behind closed doors that no one gets to see, because no relationship can truly grow without these precious moments. She draws inspiration from her own relationship with Joey Rudman, who she’s been dating for almost three years.

Currently, Amanda works on comics daily and has three large paintings in the making as well. If you love her work, please share it and look forward to more to come!

These illustrations show the truth about long-term relationships:

1. Little moments like these make precious memories in long-term relationships.

A post shared by A m a n d a????O l e a n d e r (@amandaoleander) on Aug 3, 2018 at 12:29pm PDT

2. “I love life with you.”

A post shared by A m a n d a????O l e a n d e r (@amandaoleander) on Jul 23, 2018 at 7:37pm PDT

Long-term relationships are a beautiful thing, and should be greatly cherished.

3. “Cuddling before bed after a long day is such a treat.”

A post shared by A m a n d a????O l e a n d e r (@amandaoleander) on Jul 18, 2018 at 7:39pm PDT

4. Cuddling + cookies = the ultimate comforting combo in long-term relationships.

A post shared by A m a n d a????O l e a n d e r (@amandaoleander) on Jul 15, 2018 at 2:33pm PDT

Spend less time trying to change someone and more time trying to love and understand them. – Kristen Butler

5. It’s always a fun day when you get to go to the beach with your love.

A post shared by A m a n d a????O l e a n d e r (@amandaoleander) on Jul 11, 2018 at 7:17pm PDT

6. Cuddling is such a sweet thing, but that long hair can really get in the way!

A post shared by A m a n d a????O l e a n d e r (@amandaoleander) on Jul 9, 2018 at 12:30pm PDT

7. Sometimes you just can’t hide how you feel about your guy/gal.

A post shared by A m a n d a????O l e a n d e r (@amandaoleander) on Jul 6, 2018 at 5:03pm PDT

8. “I am the luckiest.”

A post shared by A m a n d a????O l e a n d e r (@amandaoleander) on Jul 3, 2018 at 11:24am PDT

Being in long-term relationships with those you love makes you truly honor and appreciate unconditional, pure love that much more.

9. “When your love comes home and surprises you with your favorite food = night completely made.”

A post shared by A m a n d a????O l e a n d e r (@amandaoleander) on Jul 1, 2018 at 5:01pm PDT

Which of these illustrations about long-term relationships was your favorite? Share with us in the comments!

4 Early Signs Of Iron Deficiency To Never Ignore

October 20, 2018 by Power of Positivity

The average diet lacks the essential nutrients, especially iron. Most prominent public health agencies, (e.g. the World Health Organization, or “WHO”) cite higher rates of iron deficiency than any other vitamin, mineral, or nutrient.

“Iron deficiency is one of the most common nutrient deficiencies in the world, affecting more than 25% of people worldwide. This number rises to 47% in preschool children.” – Adda Bjarnadottir, MS

In this article, we are going to talk about iron deficiency. We will also discuss symptoms, prevention, and treatment.

The Functions of Iron

Iron is an essential mineral. Essential nutrients include “the building blocks of carbohydrates, lipids, proteins, certain vitamins and minerals, and water.” Additionally, iron must be obtained through dietary sources.

Iron is critical to producing hemoglobin, a substance in red blood cells that transports oxygen throughout the body and muscle cells. Recent studies show that iron deficiency anemia may cause neuro-cognitive problems in adults. A small amount of the body’s store of iron (about 6%) aids in the synthesis of both collagen and neurotransmitters.

Populations at Risk of Iron Deficiency

“The prevalence of iron deficiency anemia is 2 percent in adult men, 9 to 12 percent in white women, and nearly 20 percent in black and (Latino) women.” – American Family Physician (source)

As with most medical conditions, specific demographics are more at risk of developing iron deficiency. Among the at-risk populations include:

Pregnant women: Pregnant women are more likely to acquire an iron deficiency due to the increased need for iron to supply blood to the baby, providing the fetus with necessary oxygen. Consequently, studies show that above 35 percent of pregnant women are iron deficient.

Children and infants: Children require a steady intake of iron especially during periods of “growth spurts.” Infants who are deficient in iron usually don’t get enough of this vital nutrient from breast milk or formula.

Vegans and Vegetarians: Some research demonstrates that people who don’t eat meat are at a higher risk of iron deficiency.

Other risk factors of iron deficiency include obesity and age. Concerning the former, researchers aren’t sure as to the biological cause. Certainly, high inflammation levels and reduced absorption of iron into the small intestine play a role.

Iron Deficiency Anemia

Iron deficiency anemia, or microcytic anemia, is defined as “when the iron deficiency is sufficient to reduce [red cell production]” thereby lowering hemoglobin count. Paleness of the skin and fatigue are the two most common signs of anemia. Iron deficiency anemia is diagnosed via a blood test.

Non-anemic iron deficiency (’NAID’) is a medical term applied when the patient exhibits the symptoms of anemia, yet their hemoglobin count tests in the normal range. As one may imagine, diagnosing this condition is difficult.

Per a research study published in the journal Clinical Case Reports, low levels of the iron-storing protein, ferritin, is a good indication that the person is suffering from NAID; this is particularly true if the individual has a medical history of conditions defined by blood loss.

Research shows that NAID is up to three times more common than iron deficiency anemia. The condition is more widespread in underdeveloped countries. We will discuss the things that interrupt the absorption of iron shortly.

Besides iron deficiency, anemia can be caused by low levels of vitamin B-12 and folate. Experts call such a condition macrocytic anemia, or “vitamin deficiency anemia.” Conditions that may cause macrocytic anemia include hypothyroidism, liver disease, or metabolic disorders. Medications that suppress the immune system may also be a catalyst for anemia.

Signs of Iron Deficiency

As a reminder, the two key symptoms of non-anemic iron deficiency are pallor (a sickly, pale appearance) and fatigue. Following are four additional signs of a possible iron deficiency to never ignore:

1. Dizziness and headaches:

Low levels of hemoglobin restrict the transport of oxygen to the brain. When deprived of even a relatively small amount of oxygen, the blood vessels constrict, causing intra-cranial pressure and sometimes headaches. Frequent headaches accompanied by dizzy spells could point to a possible shortage of iron.

2. Irregular heartbeat:

Abnormal heartbeat, or heart palpitations, may indicate an iron deficiency. As levels of hemoglobin drop, the cardiovascular system is forced to work harder to distribute oxygen throughout the body. Some medical experts think that this extra work may cause heart palpitations.

3. Weakness:

The cells and tissues of our body need oxygen to produce energy. Oxygen-produced cellular energy is necessary for the proper functioning of every part of our body. Additionally, as mentioned above, other organs and systems of the body remain on overdrive to help deliver life-giving oxygen. Because these organs and systems grow stressed, this heavy workload taxes our energy reserves.

4. Shortness of breath:

Low hemoglobin stores will mean less oxygen for the respiratory and cardiovascular system. While depriving our heart and lungs, low oxygen levels also affect our muscles. If you have difficulty performing normal, easy daily activities (e.g., walking, climbing stairs, standing up, etc.) it could be because the muscles are not receiving enough oxygen. Furthermore, our body detects oxygen lack and makes up for it by increasing respiration, which may manifest as shortness of breath.

Prevention and Treatment of Iron Deficiency

Prevention measures for iron deficiency include:

Targeted iron supplementation
Abstaining from foods that disrupt iron absorption
Eating foods that are rich in iron, including iron-fortified cereals, beans and lentils, baked potatoes, cashews, legumes, spinach, shellfish, and quinoa
Treating any underlying medical condition that will exacerbate any iron deficiency
Regular visits to a licensed physician (especially if you are pregnant).

Foods that are known to complicate or disrupt iron absorption include dairy milk, tea, coffee, cheese, broccoli, almonds, figs, sardines, and canned fish.

Treatment of iron deficiency depends on the type, cause, and severity. As a result, traditional treatment options include:

Iron supplementation
Changes in lifestyle, particularly one’s diet
Iron therapy (consists of various treatments)
Intravenous (I.V.) iron delivery

Recommended Intake of Iron

Iron is an essential mineral, meaning that our body cannot produce it on its own. First, the healthiest way to acquire iron is through diet. Natural, minimally-processed, and organic foods are best. The various foods dense in iron include:

Meat and poultry: Beef, chicken, lamb, liver, turkey, pork, and veal

Seafood: Fatty fish, mussels, and shellfish

Vegetables: Bean sprouts, beets, green beans, corn, cabbage, greens, Brussel Sprouts, lima beans, potatoes, tomatoes, sweet peas, and kale

The recommended daily intake of iron is as follows:

Age	Male	Female	Pregnancy	Lactation
14-18 years	11 mg	15 mg	27 mg	10 mg
19-50 years	8 mg	18 mg	27 mg	9 mg
51+	8 mg	8 mg

Final Thoughts on Iron Deficiency

The balanced intake of all nutrients is vital for every bodily function, including those of the heart and brain. To close out this article, we’ll quickly discuss the most important nutrients as they related to human health, along with the recommended daily allowance (RDA) of each.

Protein:

Protein is the building block of every cell, thus is essential for cellular growth and maintenance. Good sources of protein include beans, eggs, fish, meat and nuts.

RDA – 0.36 grams per pound of body weight (0.5 to 0.8 grams for athletes).

Carbohydrates:

The type of carbohydrate that you eat matters – a lot. “Good carbs” include things like fresh fruits and vegetables, legumes, nuts, seeds, and whole grains. “Bad carbs” are things like added sugar and starches. Eat more of the former and less of the latter. Carbs are critical for alertness, energy, and the conversion of fat.

RDA – 45 to 65 percent of total calorie intake.

Fats

Just as with carbohydrates, the types of fat that you consume is important. The right kinds of fat, like monounsaturated and polyunsaturated, help with brain and heart health. They also promote cell growth, blood clotting, and vitamin and mineral absorption. Excellent dietary sources of fat include most plant-based foods and oils. Additionally, avocados, dark chocolate, fatty fish, Greek yogurt, nuts, coconut and olive oil, seeds, and whole grains are all excellent options.

RDA – 44 to 78 grams for a 2000-calorie diet.

Vitamins

There are a total of 13 essential vitamins that the body needs. By far, the best source of all vitamins is fresh fruit and vegetables. In a nutshell, following is the role of vitamins in preventing disease and promoting overall health:

Vitamin A is vital for our vision and immune system.
B-complex vitamins are necessary for healthy blood cells, energy, and also nerve function.
Vitamin C helps provide energy and, of course, a robust immune system.
The D vitamin is necessary for healthy bones and teeth.
Finally, Vitamin E promotes healthy hair and skin.

RDA – Various; please see important information on vitamins and minerals here.

Water

Water is arguably the most vital element for health and wellness. H²O gives us energy. It also balances body fluids and facilitates absorption, blood circulation, and digestion. Water helps us feel fuller. Additionally, it promotes skin health, detoxifies the kidneys and maintains proper bowel function. Water helps regulate body temperature, hydrates the blood and tissues, lubricates the joints, and helps with concentration and alertness.

RDA – The National Academies of Sciences, Engineering, and Medicine found that proper daily fluid intake is about 4 liters (~ 15 cups) for men and 3 liters (~ 12 cups) for women.

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