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5 Proven Ways to Get Your Partner to Listen

June 2, 2017 by Power of Positivity

Listen–lend me your ears!

If you want your partner to start listening to you and what you have to say, listen up because this is just the tonic (without the *INSERT FAVORITE MIND-BLOWING SPIRIT HERE*!).

In communication, listening is an integral part of how you perceive others, as well as how others perceive you. In order to understand a particular situation fully, we must listen to what the other person is saying. Of course, we must assume that complete honesty is being imparted by the speaker. However, we discuss honesty in other articles.

Assuming that both parties are telling the whole truth, here are five proven ways to get your partner to really listen:

1. Know how to agree to disagree with respect.

As you and your partner are two individuals, you will not always agree on certain things in certain scenarios. You might have very similar tastes in music, furniture for the house, sexual positions, poetic devices, culinary choices, et al. However, when an instance comes to pass when there is a disagreement, it can feel uncomfortable. Leon F Seltzer Ph.D. of Psychology Today goes one step further, “If in that moment of disagreement you actually feel abandoned by your partner, it can be a very big deal.” Seltzer points out that our emotional part is and always will be controlled by our inner child, whereas the logical part is governed by our adult self. Remember that the thoughts of both of you are equally valid.

2. Listening well yourself.

When in dialogue with your partner, is your modus operandi domination of the conversation by way of non-stop talking on your part and constant interruptions when you are supposed to be silent and listening? If this sounds like you, how do you expect someone else to listen to you when you do not give the very thing you are asking for in the first place? When you really listen and not just hear your other half ready to pounce, you will find that they will respond accordingly and acknowledge your particular input in a much more receptive way. S/He who listens always glistens!

3. Say what is needed to be said and stop.

Droning on and on and on and on and on and on and Ariston gets annoying after a while. Why? This is because the speaker places a higher value on what they are saying than actually having an adult discussion about the topic in question. How would you feel being stuck in a monologue with someone who bores the life out of you? That is how your partner perceives you if you do not curtail the verbal bombardment. Keep things to a bare minimum, then wait – by giving time to your partner to digest what you said and to respond in kind.

4. Use words that do not antagonise.

Utilising calm words help immensely, e.g. “please” instead of “now”. Once you start with the hostile approach in your vocabulary, listening goes out the window and is replaced by, at the very least, a heated discussion regarding the current subject. Name-calling is strictly off-limits. The same goes for commands, as neither one of you is a Colonel in the relationship. Finger-wagging is a goner. Repeated questions, otherwise known as badgering, is another way to antagonise, so refrain from doing it unless it is an absolute necessity.

5. Do not blame.

It is rather curious that the words “blame” and “shame” rhyme. You are in fact trying to shame them into submission if you blame them, and no situation is more delicate than a romantic relationship. This typically backfires and you are met with fiery resistence, as what you are practicing is one-upmanship. Points-scoring in relationships, if left unresolved, leads to resentment towards the “aggressor”. Say how you really feel but you do not have to resort to blaming and shaming to make your point heard.

Thank you for lending us your ears. Now put these ideas into practice and watch your partner lend you theirs more readily and willingly.

References:
Mohebel-Wachtel R., “10 Ways To Get Your Partner To Listen (That Don’y Involve Yelling)”
MindBodyGreen https://www.mindbodygreen.com/0-20809/10-ways-to-get-your-partner-to-listen-that-dont-involve-yelling.html
Seltzer L F Ph.D., “Can You and Your Partner Agree to Disagree?” Psychology Today https://www.psychologytoday.com/blog/evolution-the-self/201009/can-you-and-your-partner-agree-disagree

10 Fascinating Facts About Sleeping You Didn’t Know

June 2, 2017 by Power of Positivity

Sleep is a pretty amazing thing. No, we aren’t talking about the heavenly feeling of finally being able to doze after a long day (though it could be considered!)

Instead, we’re talking about the physical and mental benefits of rest; along with the extraordinary “repair and refuel” work that takes place during our prized shuteye time.

Did you know that our heart and blood vessels repair themselves as you rest? That the brain “takes out the trash,” removing the massive amounts of irrelevant information we don’t need?

Did you know that ongoing insomnia increases your risk of heart disease, diabetes, high blood pressure, kidney disease, and stroke?

Indeed, sleep can work for or against us – something we’ll discuss a bit later on.

In the meantime, here are ten fascinating facts about sleeping you may not know:

“It is common experience that a problem difficult at night is resolved in the morning after the committee of sleep has worked on it.” – John Steinbeck

1. Your body temperature plummets

Doctors advise their pations about keeping a cool room for a reason. Yes, for most people, a cool bedroom is much more comfortable, but a chillier environment also mimics your body temps.

The largest drops in body temperature occur during REM (Rapid Eye Movement) sleep, when your body may drop a full degree or two.

Neurologists who specialize in sleep medicine put the ideal temperature range between 65-68 degrees Fahrenheit (18-20 degrees Celsius.)

2. Blood pressure drops, too

Nocturnal dipping is the scientific term used to define when blood pressure plummets at night. Blood pressure, like many other body functions, follows our circadian rhythm (day/wake cycle). Generally, our BP will drop ten to fifteen percent during the nighttime.

A normal, healthy adult’s BP will drop five to seven points during sleep.

3. Heart rate and breathing s-l-o-w-s

You’re probably starting to pick up on the pattern: everything (almost!) slows down when we’re sleeping.

Sigrid C. Veasy, MD, a neuroscientist and professor of medicine and the University of Pennsylvania’s Center for Sleep and Circadian Neurobiology provides his insights: “The intestines quiet down in the nighttime, and the liver goes from trying to detoxify during wakefulness to trying to build and synthesize when you’re sleeping.”

4. Your brain is being tuned up

Ever leave your vehicle overnight with the mechanic? Well, night-night time is your brain’s mechanic. Here’s all that happens as you rest:

Your brain clears toxic byproducts
Your brain is converting short-term into long-term memories
The brain”defragments” or rids itself of the bits of info you don’t need
Your brain is restoring the necessary bits of info that wasn’t ingrained during the daytime.

5. We “deep sleep” only 20% of the time

As we discuss in the next section, we sleep in four cycles. “Deep sleep,” or the period of sleep prior to REM sleep, occurs only 20% of the time spent sleeping. “It’s also called our deepest sleep,” adds Philip Gehrman, Ph.D., and assistant professor at the University of Pennsylvania,

“It’s also caused our slow-wave sleep because our brain waves are these slow, high-amplitude waves.”

6. You sleep in 4 stages

Scientists divide sleep into four stages, with each full sleep cycle taking about 1.5 hours to complete. On average, we’ll go through roughly five rotations in 8 hours of shuteye. Here’s a snapshot of what each stage looks like:

1: Easily awakened, muscles may relax and twitch, eye movement slows.
2: Eye movements further slow, body temperature drops, lose sense of environment, brain waves slow, eye movement stops.
2-3: Blood pressure drops, muscles relax, tissue growth and repair, energy is restored, hormones are released, very slow brain waves.

REM: Brain is active and dreaming, eyes dart, muscles are paralyzed, irregular breathing and heart rate.

7. You’re paralyzed

During REM cycles, the only active muscles are the ones moving your eyes and controlling your breathing. Though the muscle paralysis phase is only 20 to 30 minutes, it keeps you from acting out your dreams – and giving your innocent bed partner a swift kick or punch (that’s not nice.)

8. You’re churning out growth hormones

During non-REM (NREM) sleep, our bodies will produce the hormones we need throughout life. Growth hormones, thyroid hormones, adrenocorticotropic hormones, follicle-stimulating hormones, and other types are released during sleep.

9. We’ll spend 122 “days” of the year sleeping

Well, if you consider the average person, who (statistics show) gets somewhere around eight hours of shut-eye per night, they’ll snooze the equivalent of 122 days out of the year.

If you think we humans nap a lot, consider cats. Our feline friends spend about two-thirds of their lives conked out!

10. Sleep can boost your IQ

Researchers from the Max Planck Institute in Munich, Germany found that “a good night’s sleep can do wonders for women’s intelligence.” In a study of 160 adults – 72 women and 88 men – scientists concluded the following:

“Sleep spindles, which are associated with higher IQ scores, were boosted when women entered dreamless sleep.”

That activity was similar for men, but only during naps that did not exceed a hundred minutes.

What does this mean? Well, for a woman, you should aim for seven to eight hours of sleep per night; for a man, you may want to consider a power nap during lunchtime.

Buddha Was Right: Scientists Acknowledge That The Quality Of Your Life Is Not In External Development Or Material Progress, But The Inner Development Of Peace And Happiness

June 2, 2017 by Power of Positivity

“While you may not remember life as a toddler, you most likely believe that your selfhood then – your essential being – was intrinsically the same as it is today. …Buddhists, though, suggest that this is just an illusion – a philosophy that’s increasingly supported by scientific research.” – Olivia Goldhill

In the movie The Notebook, Ryan Gosling’s Character (Noah) and Rachel McAdam’s (Allie) have a love relationship that’s in flux for most of the film. When the dust settles, Noah and Allie realize they’re meant for each other and fall deeply in love.

At the movie’s end, Allie suffers from dementia and Noah has a cardiac episode. When the doctor warns Noah about Allie’s deteriorating condition, Noah says “Well, doc, you know what they say. ‘Science only goes so far, then comes God.”

The point of the above example isn’t to argue the compatibility or incompatibility of God and science but to acknowledge that a rift between science and religion exists.

Enter Buddhism.

Buddhism, of course, is a set of principles based upon the teachings of Siddhartha Gautama – a flesh-and-blood human being who was ultimately deemed the “enlightened one” by his followers. The name Buddha, in fact, means “enlightened one.”

Buddha’s main teachings were not religious in context. These set of teachings, collectively referred to as Dharma (“protection”), taught that “the quality of life depends not upon external development or material progress, but upon the inner development of peace and happiness.”

In fairness, according to the record, Buddha mentioned certain metaphysical aspects in his teachings. However, he did not emphasize the inclusion of his experiences to his followers. Buddha reportedly said, “Three things cannot be hidden: The Sun; The Moon; The Truth.”

What did Buddha say of “Truth”? “Make an island of yourself; make yourself your refuge; there is no other refuge. Make truth your island and your refuge; there is no other refuge.”

Mankind attempted to take Buddha’s teachings and convert them into religion– a development that can be seen in the various secular and non-secular entities that bear Buddha’s name.

Buddhism and Science

“As an evolutionary biologist, I have personally encountered (scientific illiteracy), notably when lecturing in the Bible Belt. At the same time, I’ve been struck by how scientifically knowledgeable the audiences are when I lecture in Asian countries, particularly those strongly influenced by Buddhism.”

– David P. Barash, Ph.D.

Ouch. Our apologies to those in the “Bible Belt” of the United States. (Don’t shoot the messenger, please!)

We’ll focus on Dr. Barash’s second sentence.

Do Buddha’s teachings align with those of science? Let’s take a closer look.

1. Impartial investigation of the Universe and Environment

Scientists are required to separate observations, facts, and evidence from any potential influence. To accomplish this, scientists use the scientific method – using observation, measurement, and experimentation; formulating, testing, and – if necessary – modifying the original hypotheses.

Tenzin Gyatso, the 14^th Dalai Lama: “Suppose that something is definitely proven through scientific investigation, that a certain hypothesis or a certain fact emerges as a result of (investigation) … Furthermore, that (this) fact is incompatible with (Buddhism). There is no doubt we must accept the result of the scientific research.”

To demonstrate Buddhism’s emphasis on respecting scientific inquiry, here’s an interesting statistic: 81% of Buddhists believe that “evolution is the best explanation for the origin of human life.” The highest of all “religious” groups. (About 98% of scientists agree with the statement.)

2. Neuroscience

“Buddhists argue that nothing is constant, everything changes through time, you have a constantly changing stream of consciousness … from a neuroscience perspective, the brain and body is constantly in flux … (nothing corresponds) to the sense that there’s an unchanging self,” says Dr. Evan Thompson.

A paper, published in the journal Trends in Cognitive Sciences, conjoins the Buddhist belief that our “in flux ‘self’” results in physical changes within the brain. Indeed, neuroscientists have uncovered evidence that correlates with this belief.

Perhaps the most obvious relationship between neuroscience and Buddha’s teachings is that of meditation and mindfulness, and their collective impact on the brain.

3. Meditation/Mindfulness

In the Dhammapada, Buddha says, “All experiences are preceded by the mind, having mind as their master, created by the mind.”

Whereas most religious dogma talks of “surrendering” or relying on a divine being, Buddhism teaches mindfulness and meditation as the potential answer to one’s questions. Additionally, for thousands of years, Buddhism has taught mindfulness to relieve both physical and mental ailments.

The University of Massachusetts (UM) Center for Mindfulness created the Mindfulness-Based Stress Reduction (MBSR) program teaches individuals “how to use their innate resources and abilities to respond more effectively to stress, pain, and illness.” On UM’s website, researchers state:

“One reason MBSR proved viable in mainstream clinical settings is that the Dharma is in essence universal. Mindfulness, often being spoken of as “the heart of Buddhist meditation,” and being primary about the systematic training and refinement of attention and awareness, compassion and wisdom, is a manifestation of its universal applicability.”

Summing it all up

Zen master Thich Nhat Hanh, one of the most respected Buddhist practitioners in the world, says:

“The practice of mindfulness and concentration always brings insight. It can help both Buddhists and scientists. Insights transmitted by realized practitioners like the Buddhas and Bodhisattvas can be a source of inspiration and support for both Buddhist practitioners and scientists, and scientific tests can help Buddhist practitioners understand better and have more confidence in the insight they receive from their ancestral teachers.

It is our belief that in this 21st Century, Buddhism and science can go hand in hand to promote more insight for us all and bring more liberation, reducing discrimination, separation, fear, anger, and despair in the world.”

5 Habits That Turn Off Negative Thinking

June 2, 2017 by Power of Positivity

Negative thinking serve absolutely no purpose. Zero. None. Not-a-one. Know what else? Negative thinking has absolutely nothing to do with you as a person. Toxic thoughts don’t define your character, and they can’t determine your destiny. We determine the power of each negative thought. Unfortunately, we often grant negative thoughts too much influence – and this is what causes damage.

The Buddha once said: “Your worst enemy cannot harm you as much as your own unguarded thoughts.”

What do you think about that thought? Notice the word unguarded in Buddha’s teaching. As he is with most things pertaining to the mind, Buddha is once again supremely wise. Sometimes negative thoughts have a tendency to hang around – this is when cognitive reframing (i.e. ‘cognitive restructuring’) is essential.

Dr. Alice Boyes, a former clinical psychologist and author of The Anxiety Toolkit, describes cognitive restructuring as “a core part of Cognitive Behavioral Therapy (CBT),” which Dr. Boyes says “is one of the most effective psychological treatments.”

No, you don’t need to participate in CBT to learn cognitive restructuring. In fact, in this article, we’re going to teach some fundamentals of cognitive restructuring. While you may not become an expert on the technique, you’ll walk away informed and – more importantly – empowered.

Here are 5 ways to reframe negative thoughts:

1. Observe the negative thought.

Take a seat in the far back of your mind and simply observe the negative thought. (Think about how you’d watch a bird flutter about on a rooftop.)

Negative thoughts are generally a product of cognitive distortions, or irrational thought patterns, something recognized by psychologists and psychiatrists the world over. You don’t require psychotherapy or medication – you only need to observe a thought, and then watch it dissipate.

2. Question any ruminations.

Ruminations are patterns of overthinking, e.g., “I have this problem, which I can solve if I just keep thinking about it.” Unless you’re actively engaging the frontal lobe of your brain – that is, attempting to solve a problem – most ruminations are pointless and filled with negative thinking.

The question then becomes “How do I reframe these thoughts?”

Here is a suggested course of action:

(a) Create two columns on a sheet of paper. Label the first column “Thought” and the second column “Solution.” (b) When the rumination appears, write down the time. Write anything of use in the “solution” column. (c) At the end of the day/week/month, count the number of times the thought appeared and any insights. Is there anything of value? If not, re-read #1.

3. Determine the evidence

Another way of reframing your thoughts is to evaluate the evidence behind them.

For example, if you’re always thinking “I never have enough money,” it may be helpful to assess the evidence and come to a solution (if needed).

Once again, you’ll create two columns. In Column (A) write any supporting proof that you “never have enough money,” e.g. bank account balance, always asking for money, etc. In Column (B) write any objective evidence demonstrating the contrary, e.g. having shelter, food, clothing, and so on.

What information is conveyed through this exercise? Can you say with 100 percent honesty that you “never have enough money”? If so, what’s the next course of action? Do you create a budget and limit your spending?

4. Practice mindfulness.

What better place to mention mindfulness than after talking about money – a near-universal stressor?

Christopher Bergland, a three-time champion of the Triple Ironman triathlon and scientist, explains mindfulness as “much more basic than most people realize.”

Bergland breaks down his approach to mindfulness in three steps: “Stop. Breathe. Think about your thinking. Anyone can use this simple mindfulness technique throughout the day to stay calm, focused, optimistic and kind.”

Structured mindfulness meditation practices and techniques, such as Mindfulness-based Stress Reduction (MBSR) exist for those people seeking more formal training.

5. Understand impermanence and neutrality

We touched on this during the introduction, but it’s worth repeating: negative thoughts are fleeting and temporary; without any real power of their own.

No matter when negative thinking crosses your mind, it is crucial to understand these concepts. Be gentle with yourself. In fact, you can even create and recite a maxim, for example, “This is a negative thought. I’ll observe but not engage, as it will quickly flee.”

One terrific way to demonstrate the powerlessness of a negative thought is to distract yourself. Do something that will occupy your mind, so there’s no room for the negative thoughts.

We wish you peace, happiness, self-love and self-compassion.

“We act how we think and feel. When we remove the negative thought, with it goes the drama and pain.” – Anon

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

References:
Bergland, C. (2013, March 31). Mindfulness Made Simple. Retrieved May 29, 2017, from https://www.psychologytoday.com/blog/the-athletes-way/201303/mindfulness-made-simple
Boyes, A., Ph.D. (2013, January 21). Cognitive Restructuring. Retrieved May 29, 2017, from https://www.psychologytoday.com/blog/in-practice/201301/cognitive-restructuring
Jain, R., M.A.P.P., A Mindful Minute: How to Observe a Train of Anxious Thoughts (Illustrated). Retrieved May 29, 2017, from https://blogs.psychcentral.com/stress-better/2015/02/a-mindful-minute-how-to-observe-a-train-of-anxious-thoughts-illustrated/
Wikipedia. Cognitive distortion. Retrieved May 29, 2017, from https://en.wikipedia.org/wiki/Cognitive_distortion
https://www.pinterest.com/pin/252764597816971535/

10 Foods To Avoid That Are Actually Labeled “Healthy”

June 2, 2017 by Power of Positivity

Advertising can be a deceptive business, especially in the health food industry. For years, companies have churned out ineffective “healthy” products while collecting billions of dollars in revenue and profit.

When scientists try to spread the truth about these foods to avoid, their voices were suppressed by more and more funding for advertising and marketing campaigns (funding by the health food companies). Unfortunately, it’s a vicious cycle.

Quite simply, scientists could not get information out fast enough to keep up with lies spread through false advertising, ambiguous food labeling, and the use of deceitful buzzwords like “sugar-free,” “all-natural,” and so forth. The good news is, with enough research, you can take control of your health and make your own healthy food choices.

Here are 10 health foods to avoid:

1. Microwave Popcorn

In the day, workers making popcorn developed a strange disease that was simply called “popcorn lung.” The culprit? A chemical by the name of Diacetyl.

As with most public health hazards, word eventually got out to the public. Companies responded by eliminating diacetyl; only to replace it with other additives with the same effects as diacetyl: dry cough, shortness of breath, wheezing, phlegm production, fatigue, drowsiness, headache, aches, fever, and nausea.

The better option? Make your own organic popcorn with real butter or coconut oil. No, it isn’t necessarily the heathiest snack option, but it’s definitely a healthier version of this snack.

2. Margarine

Margarine flew off the shelves as a supposed healthier alternative to butter. The product was sold based on the notion that it contained less saturated fats than butter. The problem: margarine replaced saturated fats with trans fats.

Trans fats faced an immediate backlash from health professionals – and eventually garnered plenty of attention within the Food and Drug Administration (FDA).

In the end, companies once again “substituted” fats. Today, most margarine contains highly processed fats.

3. Certain vegetable oils

Like margarine, vegetable oils like canola oil cause an inflammatory response and are unhealthy by nearly every measure. The ingredients and processing methods of vegetable oils have been linked to medical conditions ranging from arteriosclerosis to vision problems.

A better option is extra virgin olive oil or coconut oil.

4. ‘Atlantic’ Salmon

The word ‘Atlantic,’ when preceding the word ‘Salmon,’ indicates that the fish was farmed. In many cases, farmed fish are treated with pesticides – including those of the banned variety. Farmed salmon (and other farmed fish) have been found to increase inflammation, contain pollutants, and increase the risk of several diseases.

A healthier alternative is wild-caught salmon, Atlantic mackerel, or Pacific sardines.

5. Table salt

Many of us enjoy a few light sprinkles of table salt to add some seasoning to a dish. But if we dig a bit deeper, we discover a correlation exists between table salt and hypertension (high blood pressure). A couple sprinkles here or there likely isn’t anything to be overly concerned with. You may just want to carefully monitor how much salt you’re putting on your food.

Healthier alternatives to table salt include Celtic sea salt and Himalayan salt.

6. Factory-farmed meat

Animals raised for meat in the U.S. – and other developed, high-population countries – are rarely grass-fed. Quite the opposite. Most of these animals are packed together in cages or stalls; collectively injected with millions of pounds of antibiotics, hormones, and other chemicals.

Consider this statistic: nearly half of all meat sampled in a study contained staph bacteria, including of the highly-resistant and potentially harmful variety.

7. Artificial Sweeteners

When introduced, diet sodas were seen as a Godsend for those who loved soda but hated all the added sugar. Something had to be added to give the product its sweetness, right?

Six things were added: aspartame, acesulfame, neotame, saccharin, stevia, and sucralose – “artificial sweeteners” for short.

Artificial sweeteners may trigger diabetes, disrupt gut flora, and brain tumors, breast cancer, seizures, and weight gain.

8. Seitan

For vegans, this one may hurt a bit. On the surface, seitan appears to be a terrific meat replacement. However, there are two properties of seitan that aren’t particularly healthy, (1) it consists almost entirely of gluten and (2) the product’s excessive sodium levels (a ½ cup contains nearly 580 milligrams).

A better option is tempeh, which also has plenty of probiotics.

9. Shrimp

Shrimp is beloved by millions around the globe. In many places, the seafood is raised the right way and sold as a natural, whole product. That’s just not the case for the U.S. and perhaps some other developed countries, as well.

Around 90 percent of U.S. shrimp purchased by consumers is imported and farmed, and subjected to pesticide treatments. Shrimp farm pond waters are treated with pesticides; some of which have been known to produce symptoms linked to Attention-Deficit Hyperactivity Disorder (ADHD) and other cognitive impairments.

10. Fruit juice

Fruit juice seems like a very healthy beverage – that is until you read the label.

Usually, the actual fruit contained within the juice is around 5 to 10 percent. Fruit juice is also saturated with sugar, causing glucose levels to spike. Consuming too much fruit juice is also potentially unhealthy for the pancreas.

Fruit juice can be purchased naturally. It’s best to look for fruit that has undergone “pressing” – the extraction of juice from the whole fruit.

References:

Axe, J. M.D. (2017). 21 Health Foods You Should Never Eat (No Matter What!). Retrieved May 6, 2017, from https://draxe.com/health-foods-you-should-never-eat/
Strawbridge, H. (2016, December 12). Artificial sweeteners: sugar-free, but at what cost? Retrieved May 6, 2017, from http://www.health.harvard.edu/blog/artificial-sweeteners-sugar-free-but-at-what-cost-201207165030

10 Foods That Fight Back Against Diabetes

June 2, 2017 by Power of Positivity

First, our readers should know whether they have a genetic predisposition to diabetes. While scientists and researchers are still determining the strength of diabetes/genetics link, knowing your family history is half the battle. Type 2 diabetes is known to have a strong genetic connection.

The other half of the battle is “modifiable lifestyle risk factors,” which includes your diet. Lifestyle may be more influential than genetics, especially for Type 2 diabetes, which is the most common.

This article discusses ten foods that can “fight back” against diabetes. We’ll also discuss some of the science behind it.

10 Foods That Can Help With Diabetes

#1 Blueberries

Blueberries are considered a “superfood,” incredibly nutrient-dense food. Blueberries are potent diabetes fighters; a natural chemical in blueberries shrinks fat cells and stimulates the release of a hormone that helps regulate blood glucose levels. A protein hormone called adiponectin, which blueberries are a rich source of, can maintain low blood sugar while increasing our body’s sensitivity to insulin.

#2 Broccoli

Heart disease is the number one cause of death for people with diabetes, which makes broccoli’s inclusion on this list mandatory. Like blueberries, it too is considered a superfood – and a potent anti-diabetic source. Broccoli is rich in sulforaphane, a compound that initiates multiple anti-inflammatory responses that maintain blood sugar levels while protecting blood vessels from diabetes-related heart damage.

#3 Dark Chocolate

This treat is not only shown to increase satiety, but it is also rich in nutrients that ward off diabetes. One class of nutrients, flavonoids, helps reduce insulin levels, improve insulin sensitivity, and reduce insulin resistance. Flavonoids found in dark chocolate may lower blood pressure and lessen the risk of heart attack and stroke.

#4 Olive Oil

Olive oil is a known staple in Mediterranean-style diets, which may reduce the risk of type 2 diabetes by nearly 50 percent. Olive oil is also considered the healthiest monounsaturated fat and enhances satiety more than butter, lard, margarine, and canola oil. Rich in antioxidants, olive oil also safeguards cellular health by fighting free radicals and promoting heart health.

#5 Fish

Many types of seafood are excellent choices for diabetes, but fish reigns supreme because of its nutritional density and breadth. Fish is low in unhealthy fats, trans fat, and cholesterol. The fat within fish is healthy, unsaturated, and contains a bounty of Omega-3 fatty acids. Also, fish is high in protein and has zero carbohydrates; the latter helps stabilize blood sugar levels. The best fish choices for diabetes include albacore tuna, halibut, herring, mackerel, salmon, sardines, and trout.

#6 Cinnamon

Cinnamon is not only a delicious spice, but it also contains some potent anti-diabetes properties, especially for lowering blood sugar levels. In addition to dropping blood sugar levels, cinnamon improves the effectiveness of insulin. Tertiary benefits of cinnamon include neutralization of free radicals, anti-cancer properties, and anti-inflammatory properties. Its ability to decrease “systematic inflammation” further protects you from diabetes.

#7 Spinach

Spinach is another superfood with some incredible nutritional benefits. Spinach is an excellent source of alpha-lipoic acid (ALA); one promising area of ALA research focuses on the acid as “a possible alternative remedy to treat the pain associated with diabetic (neuropathy).” Neuropathy is a form of (often painful) nerve damage and often complicates diabetes and diabetes-related treatments. ALA also reduces blood sugar, cortisol (the “stress hormone), and inflammation.

#8 Walnuts

Walnuts contain a fatty acid, alpha-linolenic acid, which has demonstrated anti-inflammatory traits. Additionally, walnuts contain numerous other properties that ward off diabetes. In a 140,000-person study published in the Journal of Nutrition, participants “who consumed a 28-gram packet of walnuts at least twice a week were 24 percent less likely to develop type 2 diabetes.” Walnuts are also believed to protect against arthritis, heart disease, and cancer.

#9 Sweet Potatoes

Unlike various other starches, sweet potatoes have a much lower glycemic (read: sugar) index. Moderate consumption of sweet potatoes can stabilize blood sugar levels. Standard diabetes tests indicate that the food reduces fasting blood glucose. Anthocyanins, a flavonoid that gives sweet potatoes their orange hue, assist with warding off viruses and inflammation.

#10 Cannellini Beans

Yeah, this is a new bean for me too. Cannellini beans are white beans with some incredible health benefits. In a 2012 University of Toronto study, 121 people with type 2 diabetes saw their average blood sugar levels drop nearly 200 percent more than the whole-grain control group. Cannellini beans are also rich in protein and soluble fiber – a fiber source that lowers harmful cholesterol levels.

What Causes Diabetes?

Type 1 diabetes

Type 1 diabetes is an autoimmune disease. This happens because instead of fighting infection, your immune system goes after the insulin-producing cells in your pancreas. It’s sometimes called juvenile diabetes because it can appear in young children or teenagers. It’s unclear what causes type 1 diabetes, but a virus, genetics, or the environment could cause it.

Type 2 diabetes

This is the most common diabetes. It develops due to genes and lifestyle choices. You are susceptible to type 2 diabetes if you’re overweight and physically inactive. It can create insulin resistance when you’re overweight, especially if you carry fat in your stomach area.

Gestational diabetes

This type of diabetes occurs during pregnancy. Because there are no symptoms of gestational diabetes, every pregnant woman receives a blood sugar test to check for it.

Gestational diabetes stems from hormonal changes and lifestyle choices, and genes. Women who end up with gestational diabetes during pregnancy are at a greater risk of developing type 2 diabetes later. After the baby is born, there will be continued blood sugar tests and monitoring of the baby.

Other things that cause diabetes

Gene mutations-Certain gene mutations damage your pancreas, causing diabetes. These usually pass down through families, but gene mutations randomly occur on their own once in a while.
Cystic fibrosis scars your pancreas, so it can’t make insulin, resulting in diabetes.
Hemochromatosis leads to your body storing too much iron, which damages your pancreas.
Hormonal diseases cause insulin resistance because of too much of certain hormones.
Cushing syndrome-Too much cortisol affects your body’s insulin production.
Acromegaly- This condition occurs when your body makes too many growth hormones, damaging your pancreas.
Hyperthyroid-Too much thyroid hormone speeds up your metabolism so that insulin is eliminated quicker, causing your blood sugar levels to spike, putting you at risk for diabetes. Hypothyroidism leads to low blood sugar.
Damage or removal of your pancreas
Pancreatic cancer

Certain medications disrupt your insulin’s ability to work correctly. These medications include:

Anti-seizure drugs
Diuretics
Niacin
Psychiatric drugs
Pentamidine
Glucocorticoids
HIV drugs
Anti-rejection medications
Statins

If you take these medications and have high blood sugar, ask your doctor what you should do to manage your diabetes. They may change you to another drug that doesn’t disrupt your insulin.

10 Foods To Avoid If You Have Diabetes

1. “Fruit-based” Foods

They packed these fruit-based foods with sugar, making your blood sugar spike dangerously high. Even your favorite fruit smoothie may not be a good idea if you have diabetes. Avoid sugary fruit foods such as:

Canned fruits
Jams
Jellies
Fruit rolls
Sports drinks
Honey

2. High sodium foods

Sodium controls the balance of fluids in your body. This maintains your blood pressure. If you overeat salt, it causes fluid retention and high blood pressure. So, your feet, legs, and hands swell, which is dangerous for anyone with diabetes. High sodium foods include:

Olives
Pickles
Sauerkraut
Canned beans
Frozen dinners
Salted nuts
Smoked
Canned meats

3. Fatty meats

Meat consumption is consistently a risk of getting diabetes. These meats include

Bacon
Ground beef
Hot dog
Sausage
Bologna
Ribs
Deli meats

Meats high in saturated fat and cholesterol raise your blood cholesterol, which causes you to gain weight. This weight makes it hard to control your diabetes.

4. White flour foods

These processed foods result in blood sugar spikes. Plus, they provide little to no nutrition. These white foods include:

Rice
White bread
White pasta

They make white flour foods with refined carbohydrates. This softens the texture and strips away vitamins, fiber, and minerals, so these carbohydrates have a higher glycemic index. The glycemic index measures how quickly a food causes your blood sugar to go up. They rank foods from 0 to 100. The higher the number of food, the faster the food gets digested and absorbed by your body, causing your blood sugar to rise.

5. Processed foods

Processed foods contribute to insulin resistance, affecting your blood glucose levels. These processed foods include things like:

Crackers
Chips
Snack cakes
Cookies
Doughnuts
Pretzels

6. Sugary sauces and condiments

Sauces and condiments have a lot of sugar in them. This can cause your blood sugar to spike. Avoid spices and seasonings such as:

Ketchup
Barbecue sauce
Honey mustard
Gravy
Salsa
Tomato sauce
Sriracha
Teriyaki sauce
Worcestershire sauce
Teriyaki sauce

7. Fried foods

According to a long-term study, people who eat a good amount of fried foods have a high risk of heart disease and type 2 diabetes. Even eating fried foods only once a week puts you at risk of type 2 diabetes. Eating out where the frying oils weren’t fresh results in a greater chance of getting heart disease and type 2 diabetes.

French fries
Fried egg
Breaded or fried chicken
Fried fish

8. Drinks

Drinking a sugary drink is like drinking ten teaspoons of sugar. This results in high blood sugar that may lead to coma or even death for someone with diabetes if left untreated.

Sports drinks
Soda
Diet soda-Even diet soda isn’t good for you if you have diabetes. The sweeteners signal insulin to be released by your pancreas.
Specialty coffee drinks-These tasty drinks often contain sugar and fat.

9. Fat-free foods

Fat-free foods are low in fat, but they’re usually high in sugar and sodium to compensate for the lack of flavor.

Light or fat-free salad dressings
Low-fat yogurts
Low-fat peanut butter
Cereal
Low-fat coffee drinks

10. Fresh fruit

Even though they’re fresh, some fruits are high in sugar and carbohydrates. This sugar boost makes your blood sugar spike.

Bananas
Cherries
Mangos
Watermelon
Tangerines
Kiwi
Lycées

Final Thoughts on Eating to Manage Your Diabetes

Whether you have a genetic disposition towards diabetes or some of your lifestyle choices have led to this condition, it’s possible to manage your diabetes. Avoid certain foods that spike your blood sugar. Instead, choose foods that fight back against diabetes so that you can feel your best. Managing your diabetes is possible with healthy eating, exercise, and controlling your medications. Don’t let diabetes get you down. Take control of it so you can lead a full, active life.

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Assuming that both parties are telling the whole truth, here are five proven ways to get your partner to really listen:

1. Know how to agree to disagree with respect.

2. Listening well yourself.

3. Say what is needed to be said and stop.

4. Use words that do not antagonise.

5. Do not blame.

In the meantime, here are ten fascinating facts about sleeping you may not know:

1. Your body temperature plummets

2. Blood pressure drops, too

3. Heart rate and breathing s-l-o-w-s

4. Your brain is being tuned up

5. We “deep sleep” only 20% of the time

6. You sleep in 4 stages

7. You’re paralyzed

8. You’re churning out growth hormones

9. We’ll spend 122 “days” of the year sleeping

10. Sleep can boost your IQ

Enter Buddhism.

Buddhism and Science

Do Buddha’s teachings align with those of science? Let’s take a closer look.

1. Impartial investigation of the Universe and Environment

2. Neuroscience

3. Meditation/Mindfulness

Summing it all up

Here are 5 ways to reframe negative thoughts:

1. Observe the negative thought.

2. Question any ruminations.

3. Determine the evidence

4. Practice mindfulness.

5. Understand impermanence and neutrality

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Here are 10 health foods to avoid:

1. Microwave Popcorn

2. Margarine

3. Certain vegetable oils

4. ‘Atlantic’ Salmon

5. Table salt

6. Factory-farmed meat

7. Artificial Sweeteners

8. Seitan

9. Shrimp

10. Fruit juice

References:

10 Foods That Can Help With Diabetes

#1 Blueberries

#2 Broccoli

#3 Dark Chocolate

#4 Olive Oil

#5 Fish

#6 Cinnamon

#7 Spinach

#8 Walnuts

#9 Sweet Potatoes

#10 Cannellini Beans

What Causes Diabetes?

Type 1 diabetes

Type 2 diabetes

Gestational diabetes

Other things that cause diabetes

Certain medications disrupt your insulin’s ability to work correctly. These medications include:

10 Foods To Avoid If You Have Diabetes

1. “Fruit-based” Foods

2. High sodium foods

3. Fatty meats

4. White flour foods

5. Processed foods

6. Sugary sauces and condiments

7. Fried foods

8. Drinks

9. Fat-free foods

10. Fresh fruit

Final Thoughts on Eating to Manage Your Diabetes

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Us

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