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5 Nutrients that Relieve Depression (That People Don’t Realize)

April 29, 2018 by Power of Positivity

Mood disorders include several different mental disorders like depression that cause a person’s mood to fluctuate. As you likely know, mental disorders are complex. They can be caused (or exacerbated) by a variety of factors such as diet, exercise habits, genetics, environment, personality, a chemical imbalance in the brain – or a combination of these factors.

If you look around you, you might notice that we have a full-blown mental health crisis on our hands, and it doesn’t just affect the United States. People worldwide suffer from mental illnesses, but only recently have scientists looked into the role nutrition plays in mental health.

“Eating an American/Western diet almost doubles the risk of depression in large research trials, while a more traditional or Mediterranean pattern cuts the risk of clinical depression by 40-50 percent,” observes clinical psychiatrist Drew Ramsey, MD.

Diet plays such a large role in our mental health that some scientists now consider the gut our “second brain.” Fascinating stuff, right? With that said, we’d like to discuss a few key nutrients that can help treat depression naturally.

Here are 5 nutrients that can ease depression symptoms:

(*Note: Always consult your wellness advocate before beginning anything new for depression symptoms)

1. Zinc

If you suffer from depression, you should consider adding more zinc to your diet or taking zinc supplements. A meta-analysis published in December 2013 in Biological Psychiatry took 17 studies and found that depression sufferers had about 14 percent less zinc in their blood than the average person. What is more, people with severe depression had the lowest levels of zinc.

Researchers at the University of Newcastle in Australia also analyzed two longitudinal studies and found a correlation between depression and low zinc levels. They found that men and women with the highest zinc intake lowered their risk of developing depression by 30-50 percent compared to those with the lowest zinc levels.

Recommended daily zinc intake is 9 mg for women and 11 mg for men. If you are wondering where to find this mineral, good sources of zinc include oysters, red meat, poultry, beans, and whole grains. You can also take a supplement, but look for a high-quality, organic one if possible.

2. Omega-3 fatty acids

No list of nutrients that help ease depression would be complete without mentioning this powerhouse nutrient. Omega-3’s not only help with production of serotonin in your brain, but they also boost your immune system, endocrine system, lungs, heart, blood vessels, brain, and mood, according to the NIH. As you can see, we need a healthy dose of Omega 3’s for a variety of reasons. Omega-3 fatty acids are also an anti-inflammatory, which is important since depression has been found to be caused in part by inflammation in the brain. Women should get 1.1 grams per day, and men should try for 1.6. Good sources of Omega 3’s include salmon, tuna, flaxseeds, chia seeds, and walnuts.

3. Vitamin B12

Evidence continues to mount regarding the effectiveness of B12 in treating depression. A Finnish study found that people being treated for depression showed the most success if they also had high levels of Vitamin B12 in their bloodstream. The study tracked 115 patients who saw psychiatrists and therapists for major depression. When the researchers followed up with the patients six months after their counseling sessions had ended, they found that people with the highest B12 levels had the least amount of depressive symptoms.

Good sources of Vitamin B12 include beef liver, clams, fish, poultry, eggs, and dairy products. Recommended daily amounts vary by age. Infants six months and younger need 0.4 mcg, while adults need 2.4 mcg.

4. Vitamin D

As most of us know, Vitamin D plays an important role in warding off depression. In fact, a study from the Netherlands found that adults with low Vitamin D levels had symptoms of depression. The body absorbs Vitamin D from sunlight, but if you live in an area without a lot of sun, you can take supplements or even try “light therapy.” For infants 12 months old and younger, experts recommend 400 IU. Adults from the ages of 19 to 70 years old are recommended to consume 600 IU each day.

5. Folate

According to an Indian Journal of Psychiatry article, a folate deficiency could cause depression. Researchers cited that, according to their findings, patients with depression had 25% lower folate levels than the average person. “Depressive symptoms are the most common neuropsychiatric manifestation of folate deficiency,” according to their findings.

Good sources of folate include asparagus, Brussels sprouts, dark leafy vegetables, oranges, peanuts, black-eyed peas, kidney beans, and whole grains. Infants six months and younger should get 65 mcg a day, while adults aged 19-70 should aim for 400.

Final thoughts

Although diet alone may not fully treat depression, it can certainly make a world of difference in the severity of symptoms. If you suffer from depression, start with the basics first: diet, exercise, self-care, and therapy. Consider medication, if needed or recommended by your health care provider. Depression does not have to be a life sentence, and these are some of the best nutrients researchers have found to help ease symptoms.

References:
https://jamanetwork.com/journals/jamapsychiatry/fullarticle/482702
https://www.nami.org/learn-more/mental-health-by-the-numbers
https://www.scientificamerican.com/article/metals-and-mental-health/
https://link.springer.com/article/10.1007/bf00585677#page-1
https://www.ncbi.nlm.nih.gov/pmc/articles/pmc2738337/

Therapists Explain What Challenges Children Most, According to Their Age

April 29, 2018 by Power of Positivity

A certain level of anxiety and worry is programmed into the human brain, especially when raising our children.

In the days of yore, our early ancestors grew to fear anything with sharp teeth, claws, and fur (imagine that!). In the unforgiving and deadly environment we started in, our species had to rely on instinct to survive.

The years passed, and the brain slowly evolved; but the instinctual, fight-or-flight center of the brain – the amygdala – has remained. Although we’ve become a much smarter species, the amygdala cannot distinguish between real and perceived threats. The same goes for certain emotional parts of our brain. This is where age and development come into play because brain development comes with physical development.

The frontal lobe is the most recently evolved part of the brain; it is also the last to develop in young adulthood. The frontal lobes play critical roles in problem-solving, initiation, judgment, impulse control, and social and sexual behavior, among other things. In other words, the younger we are, our emotions, hormones, and other autonomic functions will influence our thinking and decisions.

We all face trials and tribulations as we go through life – and kids are no different. Research shows that children face a unique set of challenges throughout certain phases of life or stages of development. To complicate matters, children are believed to not develop the capacity to cope with most things involving anxiety and worry until near adolescence.

“Ages and stages is a term used to outline key periods in the human development timeline broadly. During each stage growth and development occur in the primary developmental domains including physical, intellectual, language, and social-emotional.” – The Children Development Institute

Here are the primary challenges children face according to their stage of development:

Infants and Toddlers (Birth – 3 Years Old)

The primary challenge during this stage is what psychologists call emotional regulation. Despite popular belief, kids can feel a wide range of emotions early, including joy, excitement, fear, grief, sadness, and anger.

A critical step in child development is helping them understand and embrace their feelings – both good and bad. When you help your child understand his or her feelings, you better equip your child to manage those emotions.

Expert tip:

Tune in to your baby’s cues – sounds, gestures, and facial expressions – and respond with sensitivity. This shows your infant that their feelings are recognized and important.

Preschool Years (3 – 6 Years Old)

The biggest challenge likely to face parents at this stage is the child’s newfound sense of independence. Michele Borba, EdD, author of The Big Book of Parenting Solutions, says, “These ages are among the most active and frustrating in terms of parenting.”

Whether or not your child agrees with you, consistency and routine are key for preschoolers. You will be in for a long three years when you’re not dependable regarding what the child can do and when they can do it. Inconsistency can also confuse children. They will continually test their boundaries if they sense that rules change depending on their parents’ mood.

Expert tip:

Give your child plenty of time and space for free play. Expect your child to challenge you during this phase. Moreover, resolve to keep a level head as you deal with those challenges.

School Age (6 -12 Years Old)

The most significant challenge kids face at this stage is fear of uncertainty. While the child may relish their independence, there is no mistaking their dependence on Mom and Dad to help navigate a scary and mysterious world.

Right up there with fear of uncertainty is the fear of rejection. Your child is slowly beginning to understand that it’s a big world out there – and they can’t go at it alone. The development of loving, nurturing relationships inside and outside of the home is crucial.

Expert tip:

Please encourage your child as often as possible and shower them with plenty of praise. Allow them to experience the natural consequences of their behavior and provide logical consequences to help them learn from mistakes.
Ask, “How was your day?” and show loving concern when necessary.

Teenagers (13 – 19 Years Old)

Adolescence is fraught with numerous challenges – mentally, socially, and physically. Most of these challenges stem are exacerbated by puberty. But the pressure – from peers and society at large – may be teenagers’ biggest challenge. The culmination of these internal and external pressures can lead to substance abuse or mental health problems.

The Child Development Institute summarizes the teenage years as follows:

“During adolescence, kids need their parents more than ever. Research shows that [with] a positive family environment – including fun family activities, open parent-child communication and the encouragement to participate in positive extracurricular and community activities – teens are able to navigate these years with relative ease.”

Expert tip:

Although your teenager may rebel at this phase of their life, they secretly need your guidance.
Do not force your teenager to open up. Instead, remind them that you are – and always will be – there for them.

Final Thoughts on Helping Your Children Through Every Developmental Stage

Parenting provides some of the most significant challenges of life. More importantly, however, parenting gives you some of the deepest joys you will ever experience. Assure your children – at every stage of development – of your love for them. Verbalize your dedication to always be there for them no matter what they face in life. Positive and healthy relationships with loving parents are key in your child’s ability to develop into a healthy adult–and whole individual.

7 Habits of Couples That Don’t Argue

April 28, 2018 by Power of Positivity

Have you ever heard of a relationship void of arguments? Yeah, we didn’t think so. All relationships go through ups and downs. Every couple has their fair share of arguments. Disagreements tend to happen when two people merge their personalities and interests together and have to overcome the challenges of daily life. However, just because life throws us curveballs does not mean we have to fight all the time with our partner. While healthy relationships do have disagreements, these tiffs shouldn’t become so commonplace that a couple forgets why they even got together in the first place.

Here’s how to reduce arguments with your partner:

1. Don’t get worked up over little things.

In other words, “Don’t sweat the small stuff.” We have all heard this phrase before, but how often do we practice it in our daily life? This advice can apply to pretty much any situation, but in a relationship, it means to forgive and forget. It means not expecting perfection from your partner, and learning to let things slide.

Of course, you shouldn’t allow behavior that actually hurts you emotionally or physically, but if your partner forgets to start the dishes or leaves laundry on the bathroom floor, don’t sweat it. Give them a chance to apologize and explain why they forgot. What is more, tell them you understand. Maybe they got caught up with work or it just slipped their mind; it happens. If you let the little things go, you’ll notice a lot less arguing between you and your partner.

2. Listen to understand, not to reply.

Otherwise known as active listening, much of society could benefit by utilizing this forgotten skill. Most people hear what another person is saying, but they don’t really listen. What is the difference, you ask? Well, “normal” listening usually involves hearing the other person while focusing more on distractions such as a phone or TV show, and not giving the speaker the full attention they deserve – or half-heartedly engaging while really just waiting to talk.

Active listening means really trying to understand the other person and giving meaningful responses throughout the conversation. Practicing this skill with your partner will surely reduce arguments because your communication will improve and you’ll understand each other better.

3. Don’t have unrealistic expectations.

Sure, we would all like a fairy-tale relationship, but those only exist in movies and books. When you factor real life into the equation, the story shifts a little. It becomes more about two people taking on the battles of life and overcoming them together. As we touched on in the first point, don’t expect from your partner what you can’t give yourself. Yes, you should expect basic things like respect, honesty, and communication; if you aren’t receiving those, you need to have a discussion with your partner.

At the same time, it wouldn’t be wise to let an idealistic view of relationships cloud your vision and cause you to argue with your partner more than you need to. Changing your expectations a bit to match to reality can help reduce arguments with your partner.

4. Remember your common goal.

No one wants to fight all the time; it adds so much unnecessary stress and strain to a relationship. Remember that your partner doesn’t want to argue with you every day either, so keep that in mind next time an argument begins. If you both navigate the argument with a common goal of peace and understanding, it will make it a lot easier to settle the disagreement.

5. Don’t attack their character.

This is also called an ad hominem argument. It means avoiding the real topic of discussion by attacking someone’s personality and character. Making insulting comments about your partner will only make them defensive and even angrier. A verbal attack like this can also do lasting damage in a relationship.

Instead of saying things that you probably don’t mean, reduce arguments by focusing on the subject at hand, or the behavior they displayed that hurt you. This way, you can have a mature discussion instead of resorting to name-calling and insults.

6. Never assume.

Assumptions cause a lot of misunderstandings in relationships. If you don’t know what someone means or you’re unsure of something, simply ask for clarification. Gaining clarity about a matter can stop an argument in its tracks because you might realize you have no reason to be mad in the first place! Perhaps you have the wrong perception of what happened or what your partner meant.

It’s always better to ask questions than make assumptions.

7. Focus on finding a solution, not “winning.”

A lot of couples lose sight of the “we” in their relationship and instead focus on “me.” Arguments quickly become more about winning than about solving the problem at hand. You have to remember that you’re a team and that no one wins if both people aren’t happy. If you approach a disagreement with the common goal of finding a solution that works for you and your partner, this can help to reduce future arguments. What is more, it can make your relationship stronger.

Final thoughts

“Say what you mean, but don’t say it mean.” – Andrew Wachter, marriage counselor

All relationships deal with arguments at times, but that doesn’t mean you should lose sight of the positive partnership you have. If you remember to work together instead of trying to win the battle, you’ll reduce arguments with your partner and develop a deeper bond together.

References:
http://www.huffingtonpost.in/entry/8-things-successful-couples-do-differently-during-arguments_us_569fd4f0e4b0875553c2a5e0
https://www.psychologytoday.com/blog/rediscovering-love/201403/write-anger-speak-love-end-bickering
https://www.psychologytoday.com/blog/understand-other-people/201210/don-t-assume-i-know-what-you-mean
https://www.psychologytoday.com/us/blog/emotional-fitness/201209/10-tips-help-avoid-ugly-arguments
https://www.huffingtonpost.com/margaret-paul-phd/love-and-relationships_b_4309353.html

How to be Healthy in 10 Easy Steps

April 28, 2018 by Power of Positivity

Striving to be healthy may seem intimidating and almost impossible at first. Fortunately, living a healthy lifestyle is not as hard as it seems! With a few simple adjustments and a positive mindset, you can change your lifestyle and nurture your body and mind. Follow these guidelines on how to be healthy and you’ll be amazed how easy it is!

How to be Healthy in 10 Easy Steps

1. Avoid processed foods and artificial sweeteners

The Canadian Medical Association journal warns, “Artificial sweeteners may be associated with long term weight gain, increased risk of obesity, diabetes, high blood pressure and heart disease.“ Processed foods and artificial sweeteners can be hard to avoid when living a fast paced lifestyle, but reading labels and prepping your meals at home is the best way to prevent unknowingly consuming artificial sweeteners, sugar, and excess salt.

2. Drink water

Drinking plenty of water is one of the easiest ways to maintain a healthy lifestyle. Without proper hydration, your kidneys will have a difficult time filtering toxins from your body. Furthermore, ample hydration gives you more energy, clearer skin, and improve cognitive performance. Aim to consume half your body weight in ounces of water a day, and always keep a bottle handy.

3. Get more sleep

The average adult requires 7 to 10 hours of sleep each night to maintain optimal performance. Sleep is as important to your body as food and water, so make sure to make it a priority! Ample sleep improves brain performance, reaction time, and even your metabolic rate. Sleep also gives your body the opportunity to repair any damage done to your body throughout the day. Think of sleep like your own personal mechanic. Avoid electronics two hours before bed, and keep your bedroom at a cooler temperature for productive sleep.

4. Meditate

Even just five minutes a day of meditation reduces stress, and increases patience and mindfulness. A consistent meditation practice has even been proven to alter your brain. Long-term meditators have more gray matter in their brains, resulting in improved memory, decision-making, and even sensory enhancement.

5. Have a morning routine

The path to healthy living is building good habits, and a morning routine accomplishes exactly that. When you follow a consistent pattern, such as meditation upon waking, breakfast, and morning reflection, it prevents decision fatigue and allows an easier start to your day. An unhurried morning will reduce stress, increase positivity, and improve your performance for the rest of the day.

6. Exercise

Along with diet, exercise is the best weapon against risks such as cardiovascular disease and obesity. However, don’t be intimidated. Even a brisk 30 minute walk three times a week will improve your cardiovascular and respiratory health and keep you limber. Exercise also releases endorphins, which significantly improve your mood.

7. Choose friends wisely

A positive atmosphere will lead to a positive you. Be selective with who you spend your time with, because they have a profound ability to influence your mood and your decisions. Friends who make good choices will inspire you to do the same, and those friends who always complain may cause you to eventually do the same. Your friends reflect who you are.

8. Omega-3s

Omega-3 fatty acids are crucial for healthy organs, and if you fear that you are not consuming enough through regular food, you can simply take a supplement. Omega-3s benefit heart health and lower your triglyceride levels. Aside from cardiovascular health, omega-3s improve your memory and your mood. Don’t want to take a supplement? Grill some salmon and eat a Mediterranean style diet.

9. Go outside

We’re not just talking about the benefits of Vitamin D from the sun. Spending time in nature increases energy and lowers stress. A study even shown that time spent in nature can reduce inflammation and ease hypertension. A Japanese practice known as shinrin-yoku or “forest bathing” takes advantage of these benefits, and is an important component of Japanese medicine. Walk through the woods once in a while. You’ll enjoy it!

10. Eat vegetables

Finally, the most basic practice of all. Vegetables are the cornerstone of a healthy diet and help combat or prevent numerous chronic illnesses such as cardiovascular disease or type 2 diabetes. Eating vegetables rich in potassium helps lower blood pressure and prevent kidney stones. Aim for half a plate’s worth at dinner, and buy frozen for convenience and ease of preparation.

While these tips on how to be healthy are easy, do not be afraid to take small steps each day in order to foster good habits and consistency. Attaining one goal a day is better than not achieving one at all, so don’t give up when you have a bad day! Remember that you are capable of achieving anything if you take it one day at a time.

10 Early Warning Symptoms of a Blood Clot You Should Never Ignore

April 28, 2018 by Power of Positivity

The fear of learning of any abnormality can be intense. It is not only our physical health that is essential for functioning daily. But our mental, emotional, and spiritual well-being allows us to be happy. After discovering a potential condition as serious as a blood clot, the bad news is obvious – there’s a problem.

The excellent news concerning blood clots is that the ability to recognize early warning signs of a blood clot can keep you alive.

But before discussing the symptoms indicating blood clots, it’s essential to know what they are. Clots form because a blood vessel is obstructed. The blood coagulates into a mass of cells. Often, the clot will dry up. The clot will sometimes form inside a vessel and must be addressed medically.

Occasionally, the clot results from pulmonary embolism, meaning pieces of it detach from the mass and make their way to the lungs. In other cases, the condition known as deep vein thrombosis develops in which a clot forms well underneath the surface.

10 Red Flags That Might Reveal a Blood Clot

Here are some of the early signals that something’s wrong, according to the American Blood Clot Association.

1. SWELLING AND PAIN IN THE LEG

Blood clots originate in the leg, and when one forms, there will be swelling in the veins. This leads to pain in the calf muscles. Making matters worse, the calf tissue is thick, making it difficult for the system to eliminate the clot. A clot may exist if common remedies to reduce swelling don’t work.

A noticeable change in the body is scary. Ignorance only increases that fear. Knowledge lets the individual understand and address the potential problem.

2. WARMTH

One red flag is an increased temperature on and around the afflicted area. In addition, the region will be itchy and sore. If attempts to treat the problem using home therapies fail, it indicates a clot’s existence. Understanding the issue allows one to prevent the condition from worsening.

3. UNEXPLAINED EXHAUSTION

If your schedule is hectic and there never seems to be a moment to relax, it’s understandable that the system suffers fatigue. But without that heavy regimen, exhaustion may signal a blood clot the body is trying to destroy. In order to do so, the heart must work overtime, causing unexplained exhaustion to occur. This condition also occurs in deep vein thrombosis.

4. SHORTNESS OF BREATH

If the heart and lungs are stressed due to a clot, shortness of breath may be experienced. This condition (plus additional symptoms associated with the formation of blood clots) is a sign that things are critical and must be addressed immediately. Get to your doctor now. There is still time for treatment and a return to good health.

5. CHEST PAIN

When the blood clot gets to the lungs, the person will develop severe pains in the chest and sides. The pain will be sharp, intense, and burning. The region will be achy and feel heavy.

6. PAIN WHILE MOVING

If simple movement causes pain it is another early warning sign of a potential blood clot. A person who experiences discomfort from normal acts like bending over, laughing or coughing, it is an indication that a clot has potentially arrived in the lungs and must be treated quickly. An additional problem when this happens is the panic that sets in with the individual who does not understand what is happening. If the condition is serious, report to the emergency room for treatment as soon as possible.

7. UNEXPECTED COUGHS

Coughs that come out of nowhere and intensify can signify that a clot, albeit smaller, has formed in the lungs. Signs that things are more serious include coughing up blood or producing mucus that contains blood. If you think clots are an issue, this is yet another warning sign that you should get checked.

8. CRAMPING

If severe cramps become frequent, it is a serious sign that a possible blood clot exists. Everyone experiences cramps from time to time. But dehydration associated with clotting can lead to cramps. Look for discomfort in the calf muscle to indicate a clot has formed.

Usually, the way to relieve a cramp is to bend the foot back to stretch the muscle. If that practice doesn’t help and the pain increases, there is a good chance the cause is a blood clot, and the matter should be treated.

9. PAIN IN FOOT AND CALF

Pain in the foot is a severe effect of blood clots. Blockages hinder proper blood flow to these areas, and the lack of oxygen to the foot leads to significant discomfort. In the calf, a condition known as deep vein thrombosis can create harsh pain that makes walking difficult and arising from a sitting position painful.

10. OTHER POTENTIAL BLOOD CLOT WARNING SIGNS

The heart rate will increase when the heart works harder to eliminate the clot. This leads to issues ranging from a low-grade fever to dizziness upon rising after sitting or lying down for a while to anxiety.

These are symptoms not generally associated with blood clots, and because of that, you might overlook the warning signal. Knowing these subtle signs can save your life. Better to be safe than sorry should a concern be nothing.

FINAL THOUGHTS ON THE WARNING SIGNS OF A BLOOD CLOT

No one likes to acknowledge that they have an illness. But denial and ignorance can only make the problem worse. A well-informed individual can identify the early warning signs of blood clots and treat the ailment before it becomes fatal.

Education is everything, and being proactive is the best way for the person to control their well-being. With the proper approach, the threat can be confronted and tomorrow will be a good day! Take control and believe it.

Remember that “he who conceals his disease cannot be cured” (Ethiopian Proverb). One must be open and honest with one’s condition to ensure a problem can be solved.

10 Traits of Someone With True Integrity

April 27, 2018 by Power of Positivity

Integrity, as defined by the dictionary, is “the quality of being honest or having strong moral principles.” People with integrity are generally known to be trustworthy, honest, and kind. This is a quality that everyone should strive for.

Everyone should strive to surround themselves with people who have true integrity. How can you tell that someone has what is considered true integrity?

It isn’t something that can be faked, but there are some ways to tell that someone has real integrity and are not just faking it.

10 Behaviors That Signify Someone Has True Integrity

Here are the main behaviors that reveal if someone has the kind of integrity you want in a friend or coworker.

1. Taking responsibility for their actions

Integrity is all about having a high level of honesty. When someone takes responsibility for their actions, you know that they are an honest person. It’s not always easy to take responsibility for things that happen, but it is the right thing to do.

People with integrity choose to do the right thing, even when it’s hard.

2. Putting others’ needs above their own

In a world that is so focused on individualism, it can be rare to find someone who focuses on what’s good for the collective community. People who put the needs of others above their own needs or desires show true integrity. Of course, they don’t do this simply to get praise and recognition. Someone with true integrity is only interested in doing the right thing.

3. Offering to help others in need

Seth Meyers, Psy.D, says that volunteer work is a great place to find people who have integrity. This is because people with true integrity have no qualms offering their time to help people in need. They want to help those who are less fortunate than themselves. What is more, they do so happily.

Whether it’s working with others to build a house in a developing country, or helping out at the local food bank, someone with true integrity will be found helping those in need.

4. Giving others the benefit of the doubt

Seth Meyers also says that someone with integrity doesn’t jump to conclusions. They always give others the chance to explain themselves, and move forward considering those other points of view. Someone with integrity knows that things aren’t always as they seem and that each person has a unique point of view that deserves to be heard. As such, they choose to give the benefit of the doubt instead of doubting.

5. Choosing honesty in all things

Little white lies can be tempting, but someone with true integrity doesn’t give in to this particular impulse. Integrity means being honest, and someone with true integrity will live this quality every day.

You can always trust these kinds of people to give you their honest opinion, and it will be a point of view that you can value.

6. Showing respect to everyone

Respect is often considered something that must be earned, but someone with integrity gives respect to everyone they meet. Someone with true integrity knows that everyone deserves respect and deserves to be treated like a human being.

People with true integrity will never be caught being rude to waiters or customer service workers.

7. Manifesting humility

A person with integrity will be proud of their accomplishments, but they will at the same time be humble. In other words, they know the difference between confidence and arrogance. A person with true integrity will know their strengths as well as their shortcomings. They recognize their strong points, yet they’re always striving to better themselves in some way.

8. Being able to admit they’re wrong

Who likes to admit they have been wrong? It isn’t fun, and it can be a humbling experience. But a person with true integrity has no problem admitting when they’re wrong, or when they made a mistake. You will find they are always the first to stop, admit their mistakes, and apologize if need be.

9. Showing regular reliability

A person with true integrity will always show up to an obligation. When they say you can count on them for something, you know they will keep their word. Integrity is all about being the best person you can be, and reliability is part of that. People with true integrity will never flake on you if they can help it. You can confidently rely on them.

10. Conveying true kindness

Above all, people with integrity are kind. They’re not the type of person to say something they don’t mean. They won’t say something nice to your face and something cruel to your back. A person with true integrity knows that there is strength in being unrelentingly kind.

Final Thoughts on Identifying True Integrity

“Real integrity is doing the right thing, knowing that nobody’s going to know whether you did it or not.” – Oprah Winfrey

Integrity is a trait that everyone should strive for. These traits and behaviors will help anyone move towards becoming a person with true integrity. Of course, people with true integrity do these things because it’s the right thing – not to be praised for their integrity! That is part of the beauty of someone who lives a life of integrity.

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Here are 5 nutrients that can ease depression symptoms:

(*Note: Always consult your wellness advocate before beginning anything new for depression symptoms)

1. Zinc

2. Omega-3 fatty acids

3. Vitamin B12

4. Vitamin D

5. Folate

Final thoughts

“Ages and stages is a term used to outline key periods in the human development timeline broadly. During each stage growth and development occur in the primary developmental domains including physical, intellectual, language, and social-emotional.” – The Children Development Institute

Here are the primary challenges children face according to their stage of development:

Infants and Toddlers (Birth – 3 Years Old)

Preschool Years (3 – 6 Years Old)

School Age (6 -12 Years Old)

Teenagers (13 – 19 Years Old)

Final Thoughts on Helping Your Children Through Every Developmental Stage

Here’s how to reduce arguments with your partner:

1. Don’t get worked up over little things.

2. Listen to understand, not to reply.

3. Don’t have unrealistic expectations.

4. Remember your common goal.

5. Don’t attack their character.

6. Never assume.

7. Focus on finding a solution, not “winning.”

Final thoughts

How to be Healthy in 10 Easy Steps

1. Avoid processed foods and artificial sweeteners

2. Drink water

3. Get more sleep

4. Meditate

5. Have a morning routine

6. Exercise

7. Choose friends wisely

8. Omega-3s

9. Go outside

10. Eat vegetables

10 Red Flags That Might Reveal a Blood Clot

1. SWELLING AND PAIN IN THE LEG

2. WARMTH

3. UNEXPLAINED EXHAUSTION

4. SHORTNESS OF BREATH

5. CHEST PAIN

6. PAIN WHILE MOVING

7. UNEXPECTED COUGHS

8. CRAMPING

9. PAIN IN FOOT AND CALF

10. OTHER POTENTIAL BLOOD CLOT WARNING SIGNS

FINAL THOUGHTS ON THE WARNING SIGNS OF A BLOOD CLOT

10 Behaviors That Signify Someone Has True Integrity

1. Taking responsibility for their actions

2. Putting others’ needs above their own

3. Offering to help others in need

4. Giving others the benefit of the doubt

5. Choosing honesty in all things

6. Showing respect to everyone

7. Manifesting humility

8. Being able to admit they’re wrong

9. Showing regular reliability

10. Conveying true kindness

Final Thoughts on Identifying True Integrity

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