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Scientists Explain 5 Ways Technology Can Hurt Your Relationship

January 26, 2018 by Power of Positivity

The above quote pretty much sums up this article in a nutshell. Technology has taken over our lives, and not in a good way. Sure, technology has its benefits, giving rise to advancements in medicine and machinery, but it doesn’t do much good for humanity regarding smartphones. We have become utterly addicted to our mobile devices, and you don’t need any studies to prove this statement. Just look around you – you’ll likely see most people glued to their phones no matter where you go.

When it comes to relationships, this addiction has disastrous consequences. In the U.S., the average smartphone user spends 2 hours and 37 minutes on his phone per day, according to research from Statista. In Brazil, the average is nearly five hours! What does this mean? Our phones have become a permanent extension of our hands, and we don’t pay much attention to the world around us. We have substituted virtual reality for reality, and it turns out that switching back and forth between the two worlds doesn’t come so quickly.

Many people report that their relationships have suffered due to the overuse of technology, and this doesn’t come as a surprise when people seem to spend every second of their free time on their phones.

“We are allowing technology to kill our relationships because we tend to give our phone more attention than we do our partner.” – Unknown

In this article, we’ll go over technology’s exact implications on relationships.

5 Ways Modern Technology Can Harm Relationships

Here are five ways technology can hurt your relationships, according to science:

1. It takes you away from the present moment

How often have you been conversing with your partner, only to see them pull out their smartphone in the middle? They probably don’t do this on purpose, but it can make you think your conversation isn’t as crucial as whatever they’re looking at on their phone. The more this happens, the less satisfied you’re likely to be in your relationship because your partner’s attention is divided between you and their phone. In fact, in a study published in Psychology of Popular Media Culture, researchers found that 70 percent of women said smartphones interfered with their relationships.

Eye contact and active listening are critical components of communication, both compromised when smartphones appear. Intimate relationships require trust and communication, and you can’t build on these when you or your partner decides to scroll through Facebook while having a conversation. It’s downright rude to stare at your phone while your partner is talking to you because this tells them that what they have to say doesn’t matter.

2. Technology ruins quality time together

Most people today don’t have a lot of free time already, but when we spend an average of 2 hours and 37 minutes on our smartphones per day, that leaves practically nothing left for real relaxation. Not to mention, the same study that found 70% of women had “technoference” in their relationships also discovered that 62% of women said technology interfered with leisure time with their partner.

The more we let technology interrupt our lives, our relationships will suffer. For example, when couples go out on dates now, they spend more time checking their phones than talking with their partner. This creates dissatisfaction and loneliness in a relationship, and isn’t the whole point of a relationship to have someone to talk to and bond with?!

3. It creates resentment

As we’ve already said, being on your smartphone while spending time with your partner essentially checks you out of the real world. Your attention goes to the myriad of apps and notifications on your phone, distracting you from your real life. It might feel nice to escape the real world for a while, but we have taken it over as a society. In relationships, resentment can easily build if one partner spends too much time on their phone, ultimately leading to a breakup. How silly does it sound that a little screen can sever the ties between two people. A small device that gives us a gateway to a virtual world can cause someone we love in the real world to fade away.

4. Technology can make you move too fast

Maybe you met someone online and realized they live far away from you. After talking for a few weeks or months, you decide to move in with them or invite them to move in with you. Then, you have an epiphany and realize that you never really knew them at all, and that they have become a completely different person. You can get into relationships with the wrong people by not allowing the relationship to unfold and taking time to get to know one another. Moving in with someone or even just moving to the city or state where they live is a huge deal, and shouldn’t be taken lightly.

5. It can lead to depression

We could write a whole book on the link between technology and depression, but for now, we’ll just summarize it as best we can. How does the use of technology cause depression? For one, the blue light emitted from smartphones can interrupt our circadian rhythm, leading to sleep problems and a depressed mood. For another, smartphones make us isolated, which creates feelings of depression. Furthermore, when your partner continually chooses their phone over you, it can make you feel unloved and neglected, which can cause depression. All of these factors are interconnected, and when combined, it can create severe mental health problems.

Final Thoughts on the Impact of Technology on Your Relationships

Smartphone technology has exploded in the past decade, and we’ve had to try to adjust to how it impacts our daily lives. Most people say they can’t live without their smartphone, and you certainly don’t have to. It’s how you use the technology that truly matters. As long as you set limits on your use of smartphones, give your full attention to your partner when they’re talking to you, and make sure you have a real life outside of your phone, it shouldn’t become an issue.

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

References:
https://clintonpower.com.au/2011/07/the-disturbing-effects-of-technology-on-your-relationships/
https://www.npr.org/sections/health-shots/2014/12/03/368213774/don-t-let-technoference-ruin-your-love-life
http://psycnet.apa.org/record/2014-52280-001
http://www.cnn.com/2013/01/10/health/kerner-social-relationship/
https://www.psychologytoday.com/blog/happiness-in-world/201006/the-effect-technology-relationships
http://www.businessinsider.com/people-spending-more-time-on-smartphones-chart-2017-5
https://www.washingtonpost.com/national/health-science/teenage-depression-and-suicide-are-way-up–and-so-is-smartphone-use/2017/11/17/624641ea-ca13-11e7-8321-481fd63f174d_story.html?utm_term=.e0e6f836b574

7 Signs You’re In A Toxic Relationship With A Narcissist

January 25, 2018 by Power of Positivity

Did you know that a narcissist has a “split personality?”

Narcissistic personality disorder: a mental disorder in which people have an inflated sense of their own importance; a deep need for admiration and a lack of empathy for others…Behind this mask of ultra-confidence lies a fragile self-esteem that’s vulnerable to the slightest criticism. ~ Mayo Clinic

Instead of living as their highly-sensitive and vulnerable selves, narcissists develop and exhibit a deeply-held, false persona that is equal parts grandiose, unempathetic, conceited, self-centered, and entitled.

In other words, narcissists are highly-developed children. They choose to ignore past issues and act out in similar to a child who doesn’t get their dessert first. The narcissist will literally destroy other peoples’ lives to get what they want.

It goes without saying that narcissists are less-than-ideal romantic partners, friends, roommates, colleagues, or acquaintances. Once again, they are both unaware of and unconcerned with how their actions affect others.

Here are seven signs that you are in a relationship with a narcissist:

1. They LOVE talking about themselves

“My father’s favorite responses to my views were: ‘but…,’ ‘actually…,’ and ‘there’s more to it than this.’ He always has to feel like he knows better.”

Narcissists love to talk about themselves to the point that they hoard an entire “conversation.” There is no two-way communication. If you try to get a word in, they’ll merely continue dwelling on about themselves.

2. They’re extremely entitled

“Why didn’t I get promoted? I’m the best employee here.”

Narcissists expect preferential treatment from everyone. They expect others to cater to their needs, without any questions being asked.

In a relationship with a narcissist, your partner will often feel as if they “deserve” something that they haven’t earned. Instead of pulling up their pants and getting to work, they’ll feel that’s beneath them and insist on someone else (YOU) doing it.

3. They focus entirely on the external

They’ll go out of their way to look the part. They take “fake it til you make it” very seriously. Often, hanging out with the who’s who, they’ll put themselves in the rooms they feel they deserve to be in even if it means lying to get there. If you as their partner don’t also look the part, you’ll find yourself being forced to change something about your appearance.

They’re the most handsome, the most beautiful, and if you don’t agree, or remind them of this often, you’ll find yourself in a verbal attack or given the silent treatment.

4. They are grandiose in thinking

RELATED: Why A Narcissist Can’t Stay In Love

Ever heard the song “You’re So Vain”? The 1988 classic manages to capture a narcissist’s thinking perfectly. Here are a few lines:

Well I hear you went to Saratoga
And your horse, naturally, won
Then you flew your Learjet up to Nova Scotia
To see the total eclipse of the sun
Well, you’re where you should be all the time
And when you’re not, you’re with some underworld spy
Or the wife of a close friend

The lyrics are far-fetched to the point of being almost funny. The song also happens to accurately describe narcissistic delusions of grandeur.

5. They unabashedly break rules

“This queue is ridiculous; think I’ll just cut ahead of that old guy.”

Narcissists take pride in breaking the rules. As they don’t care about anyone else’s feelings, they show no hesitation in doing so. They’ll steal, break appointments, ignore traffic laws … they’ll do pretty much anything that violates social norms.

But what if they get caught? A hypothetical question leads us to the sixth sign:

6. They are supreme manipulators

“Let me tell you what ACTUALLY happened…”

Narcissists are skilled excuse-makers and schemers.

In a relationship with a narcissist, your partner will often play the blame game to get what they want. Guilt-tripping is another useful tool for the narcissist, as it can – often, capably – manipulate the victim into thinking that they’re wrong or at fault. It’s a sick, twisted game – and one that narcissists, unsurprisingly, enjoy playing.

7. They violate boundaries

“Oh, that’s your stuff? Don’t mind if I do…”

Surprise, surprise! Narcissists couldn’t give two craps about personal boundaries. They’ll blatantly disregard your personal space; along with your feelings, thoughts, and even possessions (turns out many love to steal, too.)

If you’re in a relationship with a narcissist, you can see their outright indifferent attitude towards people and things that you care for. This behavior is a manifestation of a narcissist’s deeply-held insecurities.

Final Thoughts

It’s crucial for someone who is in a relationship with a potential narcissist to understand the inevitability of emotional (potentially, physical) abuse. It’s also paramount to know that this behavior will never change. Narcissists make a living (literally) through being calculated, cold schemers.

It’s also crucial to grasp that it doesn’t matter if they “technically” qualify, i.e., are diagnosed as someone with a narcissistic personality disorder (NPD). In fact, this diagnosis is quite rare. However, experts estimate that around 6% of the U.S. population displays signs consistent with those of moderate NPD – roughly the same percentage of people diagnosed with depression.

If you or someone you know is the victim of emotional or physical abuse, please contact the National Domestic Violence Hotline at 1.800.799.SAFE (7233). NDV’s website site www.thehotline.org.

Sources:
https://www.mayoclinic.org/diseases-conditions/narcissistic-personality-disorder/symptoms-causes/syc-20366662
https://www.psychologytoday.com/blog/communication-success/201409/10-signs-youre-in-relationship-narcissist

7 Behaviors of Someone Who is Emotionally Addicted to Stress

January 23, 2018 by Power of Positivity

When someone is emotionally addicted to stress, cortisol and adrenaline are pumping out in higher levels than for the average person, but the adrenaline junkies want to pile on even more stress. Identifying strongly with three or more of these 7 signs of emotional addiction is a good indication that stress is a favorite pill of choice.

Here are 7 behaviors that show an emotional addiction to stress:

1. Enjoying the thrill of the chase

Pressure is on to meet that deadline because they procrastinated on purpose, just to feel the rush of stress as they press to finish at the last minute. Procrastination for the purpose of creating emotional stress is less healthy than methodically completing tasks that need to get done before the deadline, but a stress addict likes the thrill of this game to see if they will be done on time.

2. They avoid down time

“I’ll rest when I’m dead” is the motto of someone who has an emotional addiction to stress. Planning for healthy mental and physical breaks from work is a less emotionally addictive way to handle their workload.

3. They find drama or it finds them

Military veterans have a high exposure to stressful situations in combat and often are thought of as ‘adrenaline junkies’ who crave the ongoing rush. A stress addict who purposefully finds drama in order to feel a rush may be doing a similar behavior by adding increasing risk or drama to normal daily situations.

Stress or adrenaline junkies have a tendency to engage in risky health behaviors, for example, drinking to excess or driving recklessly, and this may be due to low dopamine levels in their brains. Researchers find that people with lower functioning dopamine activity in the brain puts them at risk for violence, because it motivates them to experience aggression’s hedonically rewarding qualities, just like an addict.

Frequently arguing is a sign that someone is emotionally addicted to stress. The brain releases dopamine when a person believes that they have ‘won’ an argument in addition to the adrenaline of having to ‘fight’ for the win. This neurotransmitter combination can be an addictive positive feeling that stress junkies crave over and over. Escalating the emotional state intentionally may harm the relationships people have, so the help of a mental health professional is suggested if someone finds their behavior to be negatively impacting connections with others.

4. They expect results immediately

Those who are used to getting their way will often take control and order others around, which then creates stress for others. Why do you need to drop your things for their thing? Issuing instructions and expecting you to jump makes you seem bossy and impatient, but if these actions do get results, it may be feeding their stress addiction.

5. They have an innate sense of time

You know exactly how many minutes have passed since you’ve been waiting for the elevator and exactly how many other things they could have been getting done in that same number of minutes. There are never enough productive minutes in the day for them and they enjoy being right about guessing what time it is on the clock throughout the day.

6. If there’s no pressure, they add it

Creating a rushed deadline to push your level of activity to a furious pace is a trait of someone who is emotionally addicted to stress. Objectively seeing a deadline without the emotion of stress associated with it, or being able to manage stress response by planning work appropriately, is a more effective response.

7. Worrying is something they do well

Thinking of the future is a sign that you’re emotionally addicted to stress because, although you can plan for the unknown, you can’t predict what will happen. Living in the present moment is difficult for those who enjoy the emotional rush of stress.

Final Thoughts:

Recognizing the problem is the first step to overcoming any addiction. An addiction to stress may be an avoidance of thoughts or emotions that have not yet been processed. Seeking the help of a mental health professional to find treatment resources is a great next step to overcoming stress addiction.

References:
https://www.huffingtonpost.com/2014/08/19/stress-addiction_n_5689123.html
military risky behavior: http://www.dtic.mil/dtic/tr/fulltext/u2/a562950.pdf
Dopamine and brain: https://www.thefix.com/content/winning-argument-addictive-adrenaline1365
https://www.researchgate.net/profile/David_Chester/publication/284518465_Looking_for_Reward_in_all_the_Wrong_Places_Dopamine_Receptor_Gene_Polymorphisms_Indirectly_Affect_Aggression_Through_Sensation-Seeking/links/566c851808ae430ab4fd6298/Looking-for-Reward-in-all-the-Wrong-Places-Dopamine-Receptor-Gene-Polymorphisms-Indirectly-Affect-Aggression-Through-Sensation-Seeking.pdf

Brain Science Explains Why Women Need More Sleep Than Men

January 23, 2018 by Power of Positivity

“Sleep serves to re-energize the body’s cells, clear waste from the brain, and support learning and memory. It even plays vital roles in regulating mood, appetite, and libido.” – Dr. John Peever & Dr. Brian J. Murray

Arianna Huffington, the founder of Huffington Post, calls sleep ‘the next feminist issue,’ arguing that lack of sleep “affects their judgment, creativity, and ability to realize their potential. In 2007, Ms. Huffington collapsed from exhaustion amidst the pressures of building her media brand.

Huffington may just have a new best friend in Dr. Jim Horne. Horne, U.K’s leading sleep science expert, argues that women need more sleep than men. 20 minutes more on average, says the good doctor.

It all comes down to how women use their brains.

“Men are from Mars, women are from … *snore* …”

Okay, so we all know that the male and female brain couldn’t be more different. According to Dr. Horne, the executive operations of the brain – planning, attention, and organizing – operate very uniquely in women.

“Women tend to multi-task – they do lots at once and are flexible – and so they use more of their actual brain than men do. Because of that, their sleep need is greater,” says Horne, “The more of your brain you use during the day, the more of it that needs to recover and, consequently, the more sleep you need.”

Women Aren’t Getting Enough Sleep

Per the National Sleep Foundation (NSF), “While women need more sleep than men, many are not getting the proper amount.” And, really, all that’s needed is a couple of statistics to prove NSF’s findings.

According to Dr. Kimberly Babson, a leading sleep researcher and sleep advocate, women are twice as likely to suffer from insomnia than men. The female brain also tends to “age” more than men: “A typical 75-year-old woman has a comparable brain age to a 70-year-old man,” says Horne.

Neuroscientist Explains Why Women Need to Catch More Zzz’s Than Men

The NSF also cites several other factors that may impact women’s quantity and quality of sleep:

– As women are smaller than men, they’re more likely to be woken up and move around the bed. (Once woken up, it’s much more difficult for women to fall back asleep than it is for men.)

– Menopause produces hot flashes, which disrupt sleep.

– Pregnancy can make it challenging to snooze due to excess weight and position of the fetus.

– Worrying about problems and losing zzz’s over them are more common in women, which may be explained by increased activity in the brain’s executive regions.

Dr. Horne’s study found that 18 percent of women “claim to have a bad night’s sleep at least five days per week.” Just 8 percent of men claimed the same.

Effects of Multitasking

There is no question that women are better multitaskers than men. That said, neuroscientists have repeatedly demonstrated that multitasking is much less efficient than single-tasking in both sexes. Also, multitasking depletes cognitive energy reserves much faster, often leading to a “brain drain.”

Dr. Daniel Levitin, professor of behavioral neuroscience at McGill University, says, “(Multitasking) comes at a biological cost that ends up making us feel tired much quicker than if we sustain attention on one thing.” The biological toll that multitasking takes isn’t over, either. Dr. Levetin states that people: (a) eat more junk and (b) drink more caffeine when doing more than one thing at a time. “Often what you need in that moment isn’t caffeine, but just a break. If you aren’t taking regular breaks every couple of hours, your brain won’t benefit from that extra cup of coffee,” Levitin adds.

Putting it All Together

While Dr. Horne and other neuroscientists are adamant that women need to prioritize their zzz’s, they do not claim that men need less. In fact, men who work high-pressure and complex jobs may need more. While biology may always have a hand in sleep quality (or lack thereof), lifestyle habits are just as important. The NSF recommends a variety of ways to improve “sleep hygiene”: practices and habits necessary for good sleep quality and daytime alertness.

Here are some good sleep hygiene practices:

– Avoid stimulants (caffeine, tobacco) an hour or two before bedtime.

– Do at least 10 minutes of aerobic exercise per day.

– Establish a regular and relaxing bedtime routine (warm shower/bad, reading a book, stretching, etc.)

– Get adequate exposure to natural light.

– Limit daytime naps to 30 minutes.

– Limit evening alcohol intake to 1-2 drinks (too much alcohol before bedtime disrupts the vital stages of sleep.)

– Make sure that the environment is conducive to catching some rest.

– Turn off mobile devices.

– Use a digital or old fashioned alarm clock. If using a digital clock, rotate the clock’s face away from you.

Sources:
http://www.businessinsider.com/why-women-need-more-sleep-2017-2
http://www.dailymail.co.uk/health/article-1246029/Who-REALLY-needs-sleep–men-women-One-Britains-leading-sleep-experts-says-answer.html
https://qz.com/722661/neuroscientists-say-multitasking-literally-drains-the-energy-reserves-of-your-brain/
https://www.scientificamerican.com/article/what-happens-in-the-brain-during-sleep1/

What Is Your Soul Number For 2018?

January 20, 2018 by Power of Positivity

Our soul number, or personal year number, can help us understand what the next 365 days of our lives will look like. Numbers have a lot of meaning in our lives, but we just have to do the work to interpret what they mean.

To calculate your soul number, you just need to follow this simple formula:

First, add up the month and day of your birth, and reduce it down until you have one digit. For example, my birthday is July 18, so it would be 7 (7+1+8=16; 1+6=7).
Then, you’ll want to do the same thing with the calendar year, so for 2018, we would get 2 (2+0+1+8; ((2+1=3+8=11)); 1+1=2).
Finally, add the first and second numbers together until you get a single digit. So, in this example, we would get 9 (7+2=9).

After you’ve gotten your soul number, read on to see what the coming year will bring into your life!

Here’s what your soul number for 2018 says about you:

What Is Your Personal Year Number For 2018?

1. The start of something new

All of the hard work you did last year will definitely pay off this year! You’ve been working hard to achieve your goals, and this year, all the fruits of your labor will start to blossom. Take any opportunities that present themselves, as this will catapult you into the next adventure in your life!

2. Time for growth

Unlike soul number 1, number 2 means you need to get back to the drawing board and do the inner work necessary for growth in your life. 2018 will be all about personal development for you, and though it’s hard work, you will reap the benefits of it later on. You might find a serious relationship in the cards for you later in the year after you’ve cleared the next path for your journey in life. Take things as they come, and enjoy the moment; becoming your best self doesn’t have to feel like boot camp!

3. Full speed ahead

If you got soul number 3, get ready for a wild ride! All areas of your life will start to expand. However, you might face some financial setbacks as you work to grow your career or business. To you, making new friends and having new experiences takes precedence right now because you can always work on making more money later. Getting that foundation set for years to come takes a lot of financial energy, so you aren’t too concerned with any losses at the moment. This year is about having fun and enjoying all the vibrant energy headed your way!

4. More responsibility

Did you have a little too much fun last year? That’s all fine and dandy as long as you get back on the grind and take responsibility in your life. Your energy will feel a bit low this year, but that’s because many things have built up and left unattended in your life. Make sure to take plenty of time for yourself this year, and keep your energy balanced. You’ll have a lot of work to do, but that doesn’t mean you should neglect your physical and mental health.

5. Acceptance awaits you

If you got number 5, this year looks good for you. Have you been at odds with yourself for as long as you can remember? Well, that heavy weight of self-loathing will finally lift, and you’ll feel freer than you have in quite some time. You’ll finally start to accept yourself and feel comfortable in your own skin. Not to mention, the stars will align as far as meeting the right friends to help you along your journey. This year is full of synchronicities for you, so make sure you pay attention!

6. Guardian angel

Family and friends really need you right now, so this year calls for you to stay close to home so you can take care of the ones you love. This year won’t offer much in the way of expansion, but not every year will; just remain thankful for the people in your life, and enjoy the time with them while you can.

7. Reflect and recharge

Have you been feeling disconnected from yourself? This year will be all about going within and rediscovering yourself. You’ve been quite busy outwardly, but your inner self is crying out for attention. For soul number 7’s, 2018 will require detachment from anything that doesn’t feel right to you as you work to rebalance your energies and find what truly makes you happy. Don’t worry what others think; do what you need to do in your life in order to feel like you again.

8. The year of opportunity

You might have felt stagnant in the past few years, but this year, your life will do a 360. Prepare yourself for a busy year, because the days of feeling stuck will be a thing of the past. 2018 looks promising in the financial area of your life, as you’ll see major changes in your bank account and your career. Get ready for a lot of doors to open up in your life, as success will finally come your way. Just don’t let it all get to your head – remember to stay humble.

What’s your angel number?

9. Becoming who you were meant to be

Just like soul number 8, you’ve felt stuck and complacent for some time now. However, this year, you’ll start bridging that gap between who you’ve been and who you want to be. You’ll leave behind relationships, jobs, and anything else that no longer serves you, and learn to stop apologizing for living life the way you want to. However, with change comes a feeling of instability, so make sure you stay grounded and retreat into nature when you start to get imbalanced. Trust that the universe always has your back and wants the very best for you in life.

10 Foods To Eat If You Are Constipated

January 20, 2018 by Power of Positivity

Okay, so nobody is comfortable talking about bowel movements. Then again, nobody is pleased with being constipated either. We’re in the third camp: we want to help you avoid both!

Per MedicalNewsToday, “Constipation is a condition of the digestive system where an individual has hard feces that are difficult to expel.” This acute condition occurs when the colon absorbs water from the feces; something that the colon does until feces exit the bowels.

If feces remain in the colon too long, they will become hard and dry. Consequently, they may be very painful to expel.

Jordan Karlitz, M.D., a gastroenterologist and assistant clinical professor a Tulane University’s School of Medicine, says “The key is having enough fiber in your diet. You want a good balance of soluble and insoluble fiber as well as enough water intake.” Soluble fiber stimulates fecal water absorption, while insoluble fiber encourages healthy intestinal movement.

Karlitz says that of all the main culprits of constipation, a poor diet is number one.

With this in mind, here are 10 foods to eat if you are constipated:

1. Almonds

As you may know, almonds are packed with heart-healthy fats and various nutrients. They are also an excellent source of soluble fiber, with two handfuls containing about 3.5 grams.

2. Broccoli

Research shows that not eating enough fruits and vegetables makes one more susceptible to constipation. When battling constipation, broccoli is one of the healthier choices, with over 5 grams of insoluble fiber per cup.

3. Black beans

Black beans are one of the most abundant sources of soluble fiber around, containing over 15 grams in just 1 cup. These legumes are also an excellent source of protein. If you’re constipated, these tasty beans should be on your plate.

4. Ground flaxseed

Flaxseed is an incredibly versatile fiber source. Ground flaxseed can be added to pretty much any kind of food or beverage (they’re fantastic as a smoothie ingredient!) One tablespoon of the stuff contains almost 3 grams of soluble fiber.

RELATED: Here’s Why You Should Eat Flaxseed Every Day

5. High-fiber cereal

Breakfast time is an opportunity to attack constipation first thing in the morning. Skip the sugar-laden stuff and reach for cereal that contains at least 5 grams of fiber per serving. Dr. Karlitz recommends Fiber 1 and All Bran.

6. Oatmeal

Speaking of breakfast, oatmeal is an excellent choice because of its wide range of health benefits. In addition to being heart healthy, oatmeal helps balance cholesterol levels and eases digestion. A ¾ cup serving of oats contains 3 grams of soluble fiber.

7. Prunes or prune juice

Prunes contain a substance known as dihydrophenylisatin, a natural laxative that aids muscles contractions. The fruit also include sorbitol, a sugar alcohol that may also serve as a laxative. Individuals sensitive to sugar substitutes should refrain, however.

8. Yogurt

As a general rule, it’s smart to stay away from the dairy when constipated. However, yogurt is an exception to this rule due to its high concentration of healthy bacteria, i.e., probiotics. Try a low sugar kind, such as Greek yogurt.

9. Strawberries

The tiny seeds in strawberries are what gives them their high soluble fiber content. If you’re not a strawberry fan, a ripe banana will provide roughly the same amount.

10. Whole Wheat Bread

Whole wheat bread is low in fat and high in dietary fiber and complex carbs – nutritional attributes that may help ease constipation. The average slice of whole wheat contains, on average, twice the amount of dietary fiber than white.

Wonder why you’re battling constipation? Want to know what else you can do to ease your tummy troubles? Here are some quick facts about the condition to use as a reference:

– Constipation generally occurs because too much water is absorbed by the colon.

– Causes of constipation include aging, certain medications, and a sedentary lifestyle.

– Certain lifestyle changes, i.e., better diet and more exercise, usually results in fewer episodes of constipation.

– Use of laxatives should be reserved as a last resort (they may negatively alter bowel function and become addictive.)

– Some people may become constipated by consuming milk or other dairy products.

– Individuals with irritable bowel syndrome (IBS) usually experience constipation much more frequently than others.

– During pregnancy, women are more susceptible to constipation due to hormonal fluctuations and uterus compression.

– Metabolism slows as we age, in turn reducing intestinal activity. The result is more frequent bouts of constipation.

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