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5 Foods That Are Toxic for Your Kidneys

May 17, 2018 by Power of Positivity

Your kidneys are powerhouses that filter waste out of your body. Without them, your blood would become overloaded with toxins. Luckily, they’re hardy organs and very efficient, so much so that people can live with only one working kidney. If they’re always in a weakened state, however, you can become at risk for conditions like kidney stones and even kidney failure.

The food you eat indirectly affects your kidneys because their job is to filter out leftover waste and toxins once your liver metabolizes the nutrients.

Maintaining a healthy, kidney-safe diet is crucial to keeping them healthy and functional. If you eat too many of these potentially damaging foods, consider a diet change for long-term health.

Here Are 5 Foods That Can Be Toxic for Your Kidneys

1. Red Meats and Other High-Protein Foods

Protein is an important power source for your body, but too much can be damaging. There is nowhere for your body to store excess protein, so it has to be filtered out through your kidneys. In small amounts, protein is more easily processed; in large amounts, however, protein can increase the load on your kidneys.

This can eventually cause the organs to start breaking down.

Additionally, red meats have been linked to an increased risk of disease and failure. The amount of uric acid they produce in the body can cause kidney stones and inhibit function.

Substituting some red meat for white meat – such as swapping pork out for poultry in dishes – can decrease the load on your kidneys.

“When we consume vastly more protein than we need, our kidneys struggle to process it, resulting in protein in the urine. Too much protein from meat may also contribute to kidney stones.” – Bee Wilson

2. Excess Salt

Everyone needs salt in their diet to keep their body functioning, but too much salt is damaging in many ways.

Excessive salt in the blood causes the kidneys to store up more fluid so that it can dilute blood as it passes through the organs. This can also alter the sodium-potassium balance in the kidneys and reduce function overall.

Sodium also increases urinary calcium, which can cause kidney stones – especially in people with already high blood pressure. This is common in those who maintain high-salt diets. Most of your salt intake comes from sodium that is already in the food you’re cooking. Avoid adding extra salt to your dishes whenever possible.

3. Caffeine

Many people are guilty of dependency on coffee. You likely know that coffee in moderation can have some health benefits, but excess caffeine in coffee and other caffeinated drinks could cause damage. Caffeine is a stimulant and increases blood flow and blood pressure, which puts a strain on your kidneys. A study has also shown that it increases calcium output in the urine, which can cause kidney stones even in people who aren’t prone to having them. If you drink more than one cup of coffee a day, consider lowering your caffeine intake. You might try switching to other stimulants, such as ginseng and vitamin C supplements.

4. Shellfish

Though there are no studies done with humans, a study done with mice showed that shellfish causes damage by way of domoic acid. Domoic acid is also known to cause brain damage at high levels. Contaminated shellfish eaten in large amounts is dangerous. Seafood typically only contain domoic acid in safe levels for the brain, but eating too much shellfish could be putting your kidneys at risk.

If you only eat shellfish on occasion, you shouldn’t worry too much. But people who eat seafood on a daily basis – such as those in Southeast Asian communities – could be at risk. Be sure that the shellfish you purchase is sourced and cleaned safely.

5. Artificial Sweeteners

After becoming popular in the early 1900s, artificial sweeteners are found in everything from diet soda to diabetic-safe, sugar-free foods. But the most common ingredient in artificial sweeteners, aspartame, may have bad effects on your kidneys. The most common result of excess aspartame is extraneous urinary calcium output, which causes stones.

One study showed that those who consumed artificially-sweetened diet sodas experienced decreased kidney function. The challenge is, it’s hard to say if it was specifically due to the sweeteners or the other ingredients in the soda. Either way, the safest thing for people looking for alternative sweeteners is to take a natural route. Sweeteners like agave, stevia, and maple syrup are popular choices for anyone looking to leave cane sugar behind.

Final thoughts

Kidney function is crucial for the health of your blood and your entire body. Make sure to eat kidney-healthy foods and decrease your intake of toxins, and your body will thank you for it.

References:
https://www.ncbi.nlm.nih.gov/pubmed/15247728
https://www.sciencedaily.com/releases/2014/02/140207083619.htm

7 Signs A Child Has Anxiety

May 17, 2018 by Power of Positivity

Before a newborn takes their first breath, a part of their personality is already formed. Just ask any mother. Some babies are cool, calm, and collected – displaying a persona that is way, way beyond their years. On the other hand, some newborns seem hellbent on sabotaging any little comfort (say, a nap!) that the poor Mom tries to give herself. Their demeanor appears to be riddled with child anxiety and unsettled more often than not.

Regarding anxiety, scientists believe that many varieties of childhood anxiety are inherited. At the same time, a genetic predisposition to fear does not discount the fact that environmental factors can lead to its development. The mental health website Calm Clinic explains the potential causes of clinical anxiety:

“While it is entirely possible that (an) anxiety disorder is the result of a traumatic experience … the frequency of people with anxiety disorders also having a parent or parents with similar or identical disorders is too high to discount.”

Generalized Anxiety Disorder

Per the Anxiety and Depression Association of America (ADAA), Generalized Anxiety Disorder, or GAD, is “characterized by persistent and excessive worry about several things. People with GAD may anticipate disaster and be overly concerned about money, health, family, work, or other issues.

Moreover, individuals with GAD find it difficult to control their worries. They may even worry more than seems warranted about actual events or may expect the worst even when there is no apparent reason for concern.”

ADAA estimates that GAD affects nearly seven million adults, well over three percent of the population. Plus, women are twice as likely to be diagnosed with the disorder. Furthermore, it comes on gradually and can begin at any age. The onset risk is highest between childhood and middle age (mid-30s to late 50s).

Per the website Choose Help, the risks that can potentially lead to childhood GAD are significant, including:

Academic underperformance, dropping out of school, and frequent absences.
Abuse of alcohol or drugs.
Lack of self-confidence and self-esteem.
Limited or unhealthy relationships with peers.
Continuing anxiety and anxiety disorders into adulthood.

Symptoms and Signs of Generalized Anxiety Disorder

The younger the child, the more common it is for them to exhibit potentially anxious behavior. As the child age and enters middle school and high school, they must contend with peer pressure. This issue may result in them shutting down or being unable and unwilling to discuss their feelings. Depending on the age and circumstances of the individual, the symptoms and signs of GAD may change.

Let’s first discuss the potential symptoms of GAD:

Continuous muscle aches or tension.
Excessive fatigue.
Feeling irritable all of the time.
Inability to relax.
Poor concentration or inability to concentrate.
Problems sleeping.

Here are some outward signs a child may be suffering from Generalized Anxiety Disorder:

1. Refusing to Attend School

Most kids, at least at some point, like going to school. They can’t wait to tell you about their friends and teachers in these life stages. Fast-forward to when you may be fighting to get them in the car. Maybe they’re complaining that their stomach hurts, or they will throw up.

Suggestion: Talk to the school counselor and principal, which can help rule out bullying. Pay attention to how the child acts when school is out. Try to notice any discrepancies.

2. All-Over Body Problems

Anxiety can throw a wrench into the child’s natural physiology. Per Anxious Toddlers, LLC, here is a list of how anxiety affects the child’s body:

Chest area: difficulty breathing, chest pain, and heart palpitations.
Head: dizziness, headaches, hair pulling, nightmares.
Mouth: biting inside of the cheek, nail-biting.
Stomach area: constipation and cramping, diarrhea, nausea, and vomiting.
Throat area: constant coughing, difficulty swallowing, dry mouth.

Suggestion: If you see these behaviors, visit a doctor for a physical evaluation. Ask the doctor to inquire how the child is feeling. Afterward, seek the doctor’s feedback.

3. Outbursts of Anger

GAD is a highly stressful condition that can manifest into emotional outbursts. Alternating moods, from happy to sad, are sometimes evident in GAD sufferers. That said, kids will be kids. So sudden outbursts can be attributed to any number of things. These reasons can include puberty, peer pressure, academic pressures, etc.

Suggestion: First, let the child know that such behavior isn’t acceptable. GAD or no GAD, the child must learn to develop emotional self-regulation. In addition, you might consider potential therapeutic options.

4. Disengaging from Activities

Stopping once-enjoyable activities is a potential sign of both anxiety and depression. (Both disorders can surface concurrently.)

So if you ask why they’re avoiding their favorite pastimes only to receive a vague, unintelligible reply, you will want to consider all possibilities.

Suggestion: As mentioned, sudden cessation of activities is a typical sign of anxiety and depression. Please bring this to their doctor’s attention. However, first, consider whether the child is simply moving on. Perhaps their interests have changed due to physical and emotional development.

5. Ritualistic Behavior

If a young child is rigid about something needing to be done “just right,” it may cause concern. If your child must have all of his toys lined up or organized a certain way and can not rest until “just so,” something could be wrong.

Suggestion: Routines are a healthy part of childhood, while rituals are a telltale symptom of an anxiety disorder. While they are manifesting anxiety, try to soothe their concerns. Playing a game or reading to them could help depending on their age.

6. Bedwetting

Nocturnal enuresis, or bed-wetting, is linked to emotional problems and their toll on the body. Kids with anxiety disorder often wet the bed more frequently than usual and older.

Suggestion: Besides an anxiety disorder, bed-wetting may also indicate an immature bladder. In either situation, seek the advice of a doctor. That’s because, at times, the condition may lead to an infection, which can worsen circumstances.

7. Catastrophizing

Catastrophizing is “an irrational thought … in believing that something is far worse than it actually is.”

While relatively common in adults, catastrophizing in childhood is not normal. Childhood GAD sufferers may also exhibit hypochondria, the fear of serious illness without cause.

Suggestion: Catastrophizing is a common anxiety symptom. However, it is worrisome to witness in young children. So if you observe this, share what you see with the child’s healthcare provider.

Psychology reveals the behaviors that cause children to grow up to become narcissists.

Final Thoughts on Child Anxiety

Childhood should be a time that brings feelings of adventure and fun. Indeed, anxiety and despair should not be a regular occurrence. Therefore, a diagnosis of Generalized Anxiety Disorder can effectively suck the joy out of being a kid. More importantly, it can put the child at risk for anxiety disorders into adulthood.

Of course, it can be hurtful to witness your child suffering from an anxiety disorder. Although you are concerned, you want to avoid making your worries evident. This can only exacerbate an already difficult situation.

Most of all, take comfort. Many treatment options are available for a child with anxiety. Aside from medical intervention, numerous online resources can advise parents and caregivers.

In summary, the possible treatments for Generalized Anxiety Disorder include:

Cognitive-behavioral therapy (CBT).
Family therapy.
Relaxation exercises (Deep breathing, mindfulness, etc.).
School counselor sessions.

Additionally, anti-anxiety or antidepressants may help correct the child’s neurochemical imbalances. So in some cases, your doctor may recommend this therapy.

Science Explains 5 Things Couples Argue About Most (And How To Stop)

May 17, 2018 by Power of Positivity

It’s a hard thing to believe when an argument is actually happening, but when couples argue in a relationship, it can work toward strengthening your bond and making your experience together more positive. If you think about it, arguments are a natural part of any relationship, be it with your family, friends, or coworkers. Why should your romantic relationship be any different?

In fact, a lot of psychologists are willing to go one step further and state that arguments are a sign of a healthy relationship. Healthy debates show that you’re willing to move past your problems and act like grown-ups. But what are the most common things that couples argue over? Here are the five most common relationship arguments – and what you can do to make sure they don’t ruin the relationship you have with your significant other.

Here Are 5 Things Couples Argue About Most (and How to Work Through Them)

“I passionately believe that’s it’s not just what you say that counts, it’s also how you say it – that the success of your argument critically depends on your manner of presenting it.” – Alain de Botton

1. Intimacy

The reason why we put this on the top of the list is that it’s the one that’s most likely to go unsaid between two partners. The most likely reasons for this are either the amount of intimacy that’s taking place (or not), or how creative someone is (or isn’t) in bed. It’s all good when you get down to it, but it’s figuring out what you want and when you want it that often proves to be the dividing factor between most couples.

The problem, according to expert psychologists, has an easy solution – open communication and balancing “duties.” When you discuss this intimate topic, you have the chance to explain exactly what your issues are. It’s only by knowing what the other person wants that you’ll be able to reach a healthy compromise that will make you both happy. Try to approach the issue with positivity rather than animosity and look into how you can get better at intimacy together.

2. Children

Having the added responsibility of brand new human beings to look after completely changes the dynamic of any relationship. Whether you’re married or not, once you become parents, you will most likely find yourself arguing over taking care of your children. That’s perfectly normal. You’ve grown up in different households. Having been brought up differently, you will intrinsically disagree on some things. That will never change. However, there are ways to work through it without letting it damage your relationship.

The most important things are to not let your anger out in front of your child and to practice constructive criticism rather than to just insult your partner. Talk through the way you see things differently so that you can see where the other person is coming from. Try to see the world through their eyes. Just make sure you don’t transfer your anger over to the young ones, as those things tend to stick. Ultimately, it’s not a bad idea to seek advice from someone older and more experienced than you in raising children. Your own parents can be a good source of knowledge and input.

3. Chores

Whether it’s cleaning, doing the dishes or the laundry, cleanliness or messiness is one of the main clashes you can have with your significant other. In fact, a survey has pointed out that fighting over housework is the main reason for divorce in over 25% of surveyed couples. While that sounds like a scary number, it’s important to remember that, like all the other times couples argue in a relationship, the issue of chores can be resolved. In fact, this resolution can lead to both of you emerging as happier, more fulfilled partners in your relationship.

Besides, the correlation between break-ups and messiness isn’t as straightforward as you might think. The way to tackle it successfully, according to scientists, is to keep up the positive thinking and remember that change for the better is possible. Be open with your partner about what your pet peeves are, without being openly confrontational. Putting forth the specific issues in a positive light will help you see that if they change, it’ll be better for both of you. Similarly, listen to your partner if they put similar concerns to you – and don’t just brush them away.

4. Money

Financial disputes is way more common in younger couples – especially millennials – than it is for older couples. Besides, as a survey shows, 82% of the couples who squabble over financial troubles often have some other underlying issues lurking underneath the surface. Money is an unfortunate part of life and, seeing as we’re living in the age when everything is more expensive every day, there’s no way to avoid these kinds of arguments. But how do you get past them?

One word is the key to resolving your financial gripes: collaboration. Working together through your financial differences will not only relieve the burden from the one who might be the primary “breadwinner,” but it will also give you a better leg to stand on when planning your future together. Discuss future purchases together. Make a plan. Split up the bills and the rent dependent on who’s earning what. In all these difficult matters that make plenty of couples argue, you need to walk in your partner’s shoes just as much as they need to walk in yours. You’re a team in this.

5. Commitment

Commitment issues are the one dark horse that can easily ruin a relationship if not nipped in the bud. In fact, commitment-phobes can often be seen as “undateable” or unreliable. If someone does not trust their partner to maintain a stable relationship, this can ultimately lead to the partner losing faith in their ability to be trustworthy. A deep issue like this can sabotage a relationship.

Out of all the reasons couples argue, commitment is perhaps the trickiest one to resolve, as it involves changing someone’s intrinsic beliefs. There are many reasons why someone would be scared of commitment, and the key to getting past them is acceptance. Try to understand why they are the way they are without changing them. Make sure you are both comfortable with your ideas for the future before moving on to the next step in your relationship. That way, no one will be disappointed.

Final thoughts

Arguments with your significant other are never a pleasant experience, but always remember to stay positive and figure out what you’ve gained out of each tough discussion. Ultimately, your bond will strengthen with every hurdle you pass and it will show just how deep and strong your dedication to each other is!

https://youtu.be/JQszREVJSmU

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

References:
http://uk.businessinsider.com/most-common-fights-couples-have-2017-12/#commitment-1
https://www.theguardian.com/lifeandstyle/2015/mar/13/the-top-10-reasons-why-couples-argue
https://www.today.com/about/why-arguments-can-be-healthy-marriage-wbna4740052
https://www.womenshealthmag.com/sex-and-love/a19915506/we-dont-have-enough-sex-convo/
https://www.womenshealthmag.com/sex-and-love/a19982158/how-to-get-what-you-want-in-bed/
https://www.psychologytoday.com/us/blog/married-and-still-doing-it/201112/is-fighting-about-sex-ruining-your-marriage
http://www.imom.com/stop-fighting-about-kids-and-discipline/
https://www.mentalhelp.net/blogs/fear-of-commitment-in-relationships/
https://verilymag.com/2015/07/relationship-tips-recovering-commitment-phobe
http://uk.businessinsider.com/younger-couples-fight-over-money-more-than-older-couples-do-2018-2
http://www.hbs.edu/faculty/Publication%20Files/18-072_08233f9b-dd54-48a8-bcf0-0e3b501db1e0.pdf
https://www.psychologytoday.com/us/blog/evolution-the-self/201704/3-reasons-why-couples-have-the-same-fights-over-and-over

7 Warnings Your Body Gives You When You’re Too Stressed

May 17, 2018 by Power of Positivity

Between work, household responsibilities, friends, family, and other responsibilities, it’s almost inevitable that at some point during the week you’re going to feel stressed. According to one study, over a third of adults claim to experience high stress on a regular basis. However, when incidental stress piles up and becomes ongoing, the effects are more than just mental. These are seven signs from your body warning you that you may be too stressed.

Here Are 7 Warning Signs Your Body Gives When You’re Too Stressed

“It’s not stress that kills us; it is our reaction to it.” – Hans Selye

1. Exhaustion and Insomnia

Working hard day in and out undoubtedly leads to some exhaustion. At the same time, if you’re waking up every morning feeling so tired it feels like you never slept, your body might be begging you to take it easier. You will find it difficult to catch up on rest if you’re pushing yourself beyond your physical limits.

Sometimes, stress manifests as racing thoughts that keep you up all night. Even when you’re so exhausted that you should be able to fall asleep right away, you might be stuck awake, thinking about what tomorrow holds. At times like these, try to take a mental step back from what’s worrying you. No matter what tomorrow may bring, you won’t be able to function without your sleep. Actively focus on positive thoughts, do not allow your mind to harbor worries about the next day, and have a restful night.

2. Forgetfulness

Consistently being pulled in multiple directions can push you beyond your limits. When you take on too much, you may start to forget some of your regular responsibilities. Whether it’s something as big as missing the deadline on a big project or something as small as forgetting to pick up ingredients for tomorrow’s dinner, your mind is trying to tell you to take a break and focus on one thing at a time.

3. Headaches

According to the American Academy of Neurology, having high levels of stress can give you more headaches. Most stress-related headaches are caused by tension in the muscles of your head and neck. Working extra-long hours can cause more tension in your muscles, as can jaw-clenching or teeth-grinding, which many people do in response to stressful situations. Either way, if you notice that you’re experiencing more headaches than usual for no apparent reason, your body may be asking you to breathe deeply, relax, take a break, or take a nap.

4. Body Pain

In addition to headaches, stress can also result in full-body aches and pains. The American Psychological Association says that muscle tension is a reflex in response to stress. When muscles tense up for too long, it causes body pain. Practicing relaxation techniques may help with this problem. What is more, relaxation techniques can also help take your mind off what is causing you to feel stressed.

5. Acne

For reasons still unknown, stress and acne appear to be related. Scientists have yet to find the root cause, but multiple studies have shown that in times of high stress, people who are prone to acne tend to experience flare-ups. If you notice more pimples appearing on your skin, seemingly out of nowhere, it may be related to a high level of stress.

6. Upset Stomach

Your stomach is one of the most sensitive organs you have. It’s largely composed of muscles, which constrict and contract and may tense up excessively from stress. Additionally, chemicals released during stressed time periods may cause stomach upset. According to Everyday Health, one way to manage an upset stomach due to stress is a good bout of exercise. Endorphins released during exercise help to reduce stress levels, which will soothe your stomach.

7. Decreased Sex Drive

Even though a decreased sex drive may not cause you prolonged discomfort, it can still affect your relationship and your happiness. Stress can affect your desire to have sex and can chemically alter your sex drive. This combination could cause a rift between you and your partner, potentially creating even more stress in your life. Verywell Mind suggests that techniques like meditation can help lower stress and increase sex drive.

Final thoughts

Even though symptoms caused by stress may be small and occasionally go unnoticed, they can build up and affect your health and happiness. There are many techniques you can try at home to mitigate stress, but many doctors suggest that seeing a therapist and talking through your stress problems can help decrease them dramatically.

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References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4377029/
https://www.aan.com/PressRoom/Home/PressRelease/1244
http://www.apa.org/helpcenter/stress-body.aspx
https://www.helpguide.org/articles/stress/relaxation-techniques-for-stress-relief.htm
https://www.everydayhealth.com/hs/better-digestion/how-stress-affects-digestion/
https://www.verywellmind.com/how-stress-can-lead-to-low-libido-3145029

10 Traits Successful People Have In Common

May 17, 2018 by Power of Positivity

“All successful people are big dreamers. They imagine what their future could be, ideal in every respect, and then they work every day toward their distant vision, that goal or purpose.” – Brian Tracy

Success means something different to everyone. What you might consider a success is likely different from what your neighbor or even your best friend sees as success. Regardless of what success means to individual people, it’s still something that everyone strives for.

Whether in our education, business, home life, or social life, we want our efforts to be effective. Thankfully, there has always been a secret to success. Highly successful people have behaviors, habits, and traits that help contribute to their success in life.

Here Are 10 Traits Highly Successful People Display

1. Persistence

You can’t find success if you give up. Even when things seem bleak, highly successful people always find a way to move forward. Sometimes, moving forward means take one step – just one step – towards your goal each day. Persistence and determination are better than just sitting back and giving up.

Takeaway: Think tortoise versus hare. It doesn’t matter how slow you go, as long as you finish the race.

2. Commitment

Achieving a goal, or gaining success, can’t happen without commitment. That’s why highly successful people are known to have a strong drive. They commit themselves to their work. Even if they must take a break (and we all need breaks from time to time), a successful person will make plans to return to their goal, whether it be short- or long-term. A person who has a hard time being committed to even the smallest of tasks might have a harder time succeeding.

Takeaway: Always get back on the track of doing what you need to do in order to succeed.

3. Optimism

Highly successful people are a “glass-half-full” types. Looking at things from an optimistic point of view, they realize this perspective is paramount to pushing forward and succeeding. After all, if someone is pessimistic, they’re less likely to maintain the drive and determination to follow through and achieve their goals.

Takeaway: Optimism keeps your mind bright and focused, thus keeping your on the path to success.

4. Long-term goals

For success, we need more than just short-term goals. Highly successful people know how to work towards the future. They conscientiously focus on the goals right in front of them, while still making plans to reach milestone achievements farther down the road. People who obtain success have perfected the art of delayed gratification.

Takeaway: Good things come when you wait (especially if you keep moving forward while you’re waiting).

5. Resourceful

Having resourcefulness is thinking on your feet, innovating, and trying out new ideas. Highly successful people know how to make situations work in their favor, whether it be teaching themselves something new, networking, or utilizing knowledge they already have to propel them towards their goals. Highly successful people know that interdependence isn’t a failure. It’s a resource.

Takeaway: Consider all your resources, even from surprising sources.

6. Learn from failure

Speaking of failure, according to Gregory L. Jantz, Ph.D., one of the key traits of highly successful people is the ability to learn from their mistakes. When we fail, we need to take those disappointments as learning opportunities, transforming it into success. Because they’ll know better for next time, highly successful people aren’t afraid of making mistakes.

Takeaway: Let your failures be your springboard to greater heights.

7. Educate themselves

Getting a rounded education is important to success, but what’s even more important is continuing that education after receiving a diploma. For those looking to jumpstart their career or achieve their goals sooner, options to get a diploma the same day can be incredibly helpful. Highly successful people are always learning new things and striving to educate themselves on areas they don’t yet understand. They can often be found reading, listening to the news, and double-checking their sources—always in pursuit of more knowledge.

Takeaway: Learn something new today.

8. Self-awareness

Confidence is important to success, but even more so is knowing your limitations. A highly successful person is aware of their own shortcomings. They challenge themselves to do better, but don’t overestimate their abilities.

Takeaway: Don’t be afraid to admit faults or to ask for help when you need it.

9. Know when to say “No.”

Being a “yes man” can open up a lot of doors and opportunities. It’s important for highly successful people to be open to as many opportunities as they can be. It’s equally important for a successful person to know when enough is enough. Knowing when to say “no” to commitments is a trait that every successful person has.

Takeaway: Setting boundaries and knowing your limitations is key to success.

10. Good communication

Communication is more than just being able to talk smoothly. Highly successful people know that communication requires active listening and participation in a conversation. Being able to exchange and understand ideas clearly is a huge part of success, and that’s why it’s a trait that all successful people share.

Takeaway: Listen and learn as much as you speak and do.

Final thoughts

How you define success is up to you. However, to be successful, it’s important to know the traits and behaviors that get people to where they are. All of these traits are found in highly successful people and are good behaviors to start integrating into your day to day life – no matter what your goals may be.

https://youtu.be/FzVVeKw3MAg

Reference:
https://www.psychologytoday.com/us/blog/hope-relationships/201504/6-traits-successful-people

10 Keto Diet Side Effects You Need to Be Aware Of

May 17, 2018 by Sarah Barkley

The keto diet has become a popular low-carb diet that can result in quick weight loss. It requires reducing your intake of unhealthy carbohydrates and processed foods. While these benefits are great, there are also some keto diet side effects that you should understand.

The benefits of the keto diet are undeniable, but you can’t ignore the risks. Understanding the side effects of a keto diet is essential to maintaining your health during the process. You must know what to watch for and what to do to ensure you’re taking care of yourself.

The keto diet side effects range from mild to severe concerns. Since everyone’s bodies are different, this diet will affect everyone differently, so don’t assume your experience will be the same as others. As you follow the diet guidelines, you will put your body into a metabolic state called ketosis, making your body better at burning fat.

Ketosis will likely make you feel bad at first because your body uses all of its carbs and starts burning fat for energy. If you do this diet incorrectly, it can have the opposite effect and negatively impact your health. Before deciding if it is right for you, learn about the side effects of the keto diet to make an informed decision.

Ten Keto Diet Side Effects You Should Learn About Before You Start

Before you start eating a ketogenic eating program, you may ask yourself: What are the negative effects of the keto diet? Knowing the side effects of a low carb diet can help you make an informed decision before you embark on your weight loss journey.

1. Keto Flu

The keto flu happens as a result of your body adapting to a low-carb state. As your body burns ketones instead of glucose for energy, it enters ketosis. This metabolic state makes you feel bad at first, which is the reason it is called the keto flu.

The ketones leave your body through frequent urination, which contributes to the flu-like symptoms. Some of the symptoms of keto flu include:

headache
weakness or dizziness
irritability
constipation or diarrhea
nausea
vomiting
fatigue and lethargy
sore muscles

The keto flu typically only lasts for a week or two. Once your body gets used to the new fuel source, you’ll feel much better.

You can manage the symptoms of keto flu by drinking lots of water and getting plenty of rest. Additionally, try natural energy sources to help fight fatigue and weakness.

2. Increase Risk for Kidney Damage

Your body can run low on fluid during a keto diet, making you more susceptible to changes in your kidney function. Plus, too much protein can hurt kidney function, which is often an issue with this diet. You will be more likely to develop kidney stones and gout, both of which are painful and uncomfortable.

The keto guidelines explain that you should consume much more fat than protein, but many dieters mistakenly load up on protein. If you already have kidney disease, you might not want to follow this diet, so talk with your doctor first.

3. Diarrhea

When you eat fat, your body releases bile to help your digestive system break it down. Keto is a high-fat diet, so your liver releases extra bile, which is a natural laxative. Too much bile loosens up your stool and makes it flow through your system faster, resulting in diarrhea.

The lack of fiber in the keto diet can also cause diarrhea. Drastically reducing your carb intake and not supplementing with fiber-rich vegetables can lead to loose or watery stool. Try adding high-fiber, low-carb foods to your diet, including:

avocado
broccoli
cauliflower
asparagus
chia seeds
almonds
coconut

Since keto requires a high-fat diet, you might make dietary changes to follow the guidelines. If your body isn’t used to dairy or artificial sweeteners and you switch to those, it could cause diarrhea due to an intolerance.

4. Ketoacidosis

When your body enters ketosis, your blood might become acidic until your body adjusts to the new diet. If your body doesn’t adjust quickly and your blood remains toxic, it can cause a bone breakdown of kidney stones. Additionally, it can cause damage to your liver and brain, as well.

Ketoacidosis occurs when your body stores too many ketones. Not only can it damage your organs, but it can become fatal if left untreated.

People with diabetes have an increased risk of developing a severe case of ketoacidosis. Since blood sugar levels are even more important for diabetics, this metabolic state is dangerous. Watch for signs of dry mouth, frequent urination, nausea, bad breath, and trouble breathing.

5. Yo-yo Dieting

Low-carb diet plans are hard to maintain and often result in yo-yo dieting. Not only does yo-yo dieting interfere with your fuel, but it causes emotional issues and sometimes social isolation. As you try to avoid eating foods you have a hard time saying no to, you might avoid certain places or people.

As you change your lifestyle, it can result in depression or an overall feeling of unease. Because of this, it is hard to stick to strict dietary guidelines. Breaking your diet won’t make you feel any better, though, because you will experience guilt and anxiety.

Even if you stick to the diet plan the entire time, you might regain much of the weight once you resume eating carbs. Yo-yo dieting doesn’t only interfere with your weight loss goals, but it can cause abdominal fat accumulation and increased diabetes risk. It is harmful to your overall well-being and your mental health, too.

6. Electrolyte Imbalance

When you’re on a keto diet, your body becomes depleted of glycogen. When glycogen is lost, water is also drastically eliminated, resulting in an electrolyte imbalance. Your body requires the electrolytes calcium, potassium, magnesium, and sodium, and you can quickly become deficient.

An electrolyte imbalance or dehydration can cause lightheadedness, kidney injury, cardiac arrhythmia, and other serious health concerns. It can also cause less severe issues such as increased sugar cravings, brain fog, and trouble concentrating.

7. Nutrient Deficiencies

Making sure to eat plenty of nutrient-rich foods is essential all of the time, but even more so when you’re on a keto diet. Long-term deficiencies can lead to severe and irreversible health problems, so you must get ahead of them. Many people on the keto diet take supplements to ensure their getting all of the necessary vitamins and minerals.

Nutrient deficiencies can cause cognitive problems such as memory loss, confusion, and headaches. Additionally, it can cause bone loss and increased risk of chronic diseases such as osteoporosis, Alzheimer’s, cancer, and diabetes.

While not as severe as the other conditions, nutrient deficiencies can also cause you to feel moody. Without enough carbs, your body can’t produce serotonin, a chemical that helps regulate your mood.

8. Constipation

The keto diet often results in limited fiber intake, causing constipation if you aren’t careful. When you eliminate foods such as grains, beans, and fruits, it can be problematic. You also must account for the water you lose during this diet, as well.

Without enough fiber and your fluids depleting quickly, it is a sure path to constipation. To make up for the missing nutrient and loss of water, increase your fluid intake or take stool softeners. For more fiber, include keto-friendly but fiber-rich foods such as avocado, nuts, and a few non-starchy vegetables.

9. Bad Breath

The ketones that your body produces during the keto diet are often released through the lungs and breath. It causes you to have bad breath that is different than the typical odor you experience from bad breath. Sometimes your breath will smell sweet or fruity due to one ketone called acetone.

The bad breath associated with keto can last for a few weeks. Once the excess ketones are eliminated, and your body gets used to the new diet, the symptom will ease.

10. Increase Risk for Heart Disease

One of the most severe keto diet side effects is that it increases your risk of heart disease. The increase occurs when people get most of their fat and protein from animal products and fats such as bacon, butter, and steak. According to the American Heart Association, you must be careful to limit your saturated fat intake.

People on a keto diet risk raising cholesterol levels and developing diabetes, furthering your heart disease risk. It isn’t all negative, though, as research shows that low-carb diets full of plant sources with fat and protein can lower heart disease risk. So, if you want to try the keto diet, make sure you’re consuming plenty of these healthier sources.

What You Need to Do Before Trying the Keto Diet

Not everyone should try the keto diet, especially those with chronic conditions. If you have high blood pressure or diabetes, this diet can worsen your health condition and even be fatal.

Plus, if you take any prescription medication, the metabolic changes to your body could affect your medications. No matter what medications you take, make sure you ask your doctor if the keto diet will interfere with them.

Before trying the keto diet, even healthy people should talk to their doctor. With the level of dietary restrictions, you must know if you’re deficient in anything during the process. Your doctor can recommend supplements or other changes you should make.

Final Thoughts on Keto Diet Side Effects You Need to Be Aware Of

While this diet can be beneficial, there are many side effects of the keto diet to be aware of. The symptoms can be uncomfortable and sometimes even highly detrimental to your overall health.

Remember that this diet doesn’t always offer a permanent solution, and it isn’t sustainable long-term. Consider whether the ketogenic diet side effects are worth it to you for quick weight loss, knowing that you might gain it all back.

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References: https://www.ncbi.nlm.nih.gov/pubmed/15247728 https://www.sciencedaily.com/releases/2014/02/140207083619.htm

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5. Resourceful

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Reference: https://www.psychologytoday.com/us/blog/hope-relationships/201504/6-traits-successful-people

Ten Keto Diet Side Effects You Should Learn About Before You Start

1. Keto Flu

2. Increase Risk for Kidney Damage

3. Diarrhea

4. Ketoacidosis

5. Yo-yo Dieting

6. Electrolyte Imbalance

7. Nutrient Deficiencies

8. Constipation

9. Bad Breath

10. Increase Risk for Heart Disease

What You Need to Do Before Trying the Keto Diet

Final Thoughts on Keto Diet Side Effects You Need to Be Aware Of

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References:
https://www.ncbi.nlm.nih.gov/pubmed/15247728
https://www.sciencedaily.com/releases/2014/02/140207083619.htm

Reference:
https://www.psychologytoday.com/us/blog/hope-relationships/201504/6-traits-successful-people

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Master Your Day with the Ultimate Positive Morning Guide + Checklist