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5 Types of People Strong Women Keep In Their Life

May 31, 2017 by Power of Positivity

There’s something to be said about the special bond that women have with each other. Observationally, when watching two female friends “hang out” together, the mutually intimate feelings are often apparent. It’s not unusual to see two girlfriends holding hands, hugging, and displaying their affection.

Men? Not so much. We’re more likely to have our hands in our pockets or arms crossed. We won’t call each other unless necessary. We certainly will not hold hands or hug. Does this mean we don’t care for our friends? Of course not. In fact, there are more similarities than differences regarding friendship between the sexes.

That said, psychology has discovered that women “tend to invest more in maintaining their friendships – calling friends regularly [and] meeting more frequently.” Men’s friendships tend to be more “transactional,” in that, we exchange favors, meet up for fun activities (e.g., watching football, playing golf), and then go our separate ways.

Strong women arguably make the best friends – even for some men. Why? Women of strength are far less likely to sugarcoat things (give honest, direct advice), encourage independence, put their friend’s needs first, have your back, and be there to inspire and encourage.

It’s not surprising, then, that strong women are desirable companions. Women are drawn to their unique qualities, and understandably so. It’s also typical for strong women to attract others with similar attributes.

Which segues into the topic of this article.

“One friend in a storm is worth more than a thousand friends in sunshine.” —Matshona Dhliwayo

Here are five types of friends that strong women keep in their life:

1. The Wise Cracker

We all need that one friend who can keep us from becoming a curmudgeon. Life gets serious – and sometimes necessarily so – but no circumstance should drain us of our right to a happy life. We need someone to remind us of humor’s importance.

Enter the Wise Cracker – the friend with cunning and humorous wit.

We should all be so lucky to have a Wise Cracker within our social circle. They’ll sense someone’s hurt and despair, and – at just the right moment – deliver a punch line that has their friend reeling from laughter.

2. The Human Polygraph

Some people can sense a lie with the precision of a polygraph machine. They may not be 100 percent right all the time, but they’re pretty close. Aside from this exceptional skill, the Human Polygraph also makes for a terrific friend.

Combine an inner strength with detective-like deductive abilities, and you get someone who will emphatically call someone on their B.S. – even if the B.S. is self-inflicted. Strong women will call their friend’s bluff out of love and compassion, refusing to let them make excuses for themselves.

3. The Virtuously Angry Friend

It’s now 2017 – 97 years after the ratification of the 19^th amendment giving women the right to vote. Still today, women all over the world (including the United States) are still having to fight for equal pay and equal rights.

Many people, not just women, are averse to conflict – this is just an inherent part of their personality. Sometimes, however, situations arise when either ourselves or someone else must employ an intelligent, mature variety of anger.

The Virtuously Angry friend demonstrates, through word and deed, that righteous anger is okay. Similarly, this friend will quickly distinguish the vast difference between anger of virtue and irrational, rude anger.

The Virtuously Angry friend teaches a critical lesson: that intelligent anger is sometimes necessary – and that it’s okay to employ this emotion in the face of injustice.

4. The Misfit

It’s not uncommon for an individual’s inner circle to resemble themselves. We witness this social arrangement throughout life. Remember high school? Boys hanging around boys, girls hanging around girls, “jocks” hanging out with “jocks”– and on, and on.

The fact that we tend to associate with like-minded people is sad; it is so because it narrows our view of the world. Indeed, this accepted social trend may limit the views of our very self. At best, this social order manifests into a type of ignorance. At worst, it breeds intolerance and spite.

In friendship terms, The Misfit embodies a different set of beliefs and ideas than our own – and leads a different type of life – which, ironically, makes them a potentially great friend. The Misfit not only possesses the capability to teach us about different viewpoints (thus tolerance); but may also observe something in us – in our character – of which we were never aware.

5. The Rooter

When life inevitably gets tough, we tend to inflict unneeded self-harm. We’ll analyze and critique our failures; accomplishing nothing and draining our self-worth and self-respect in the process.

Just as we need someone to “give it to us straight,” we also need someone who can look past our self-perceived failures and inspire. Women face several challenges in this world (some noted above). Some women need an optimistic voice to encourage them to push on despite any obstacles.

The Rooter is the friend who embraces you in a tight hug while whispering: “Remember your strengths.” They’ll be happy to list them off for you if you can’t.

References:

Riggio, R.E., Ph.D. (2014, October 09). How Are Men’s Friendships Different From Women’s? Retrieved from https://www.psychologytoday.com/blog/cutting-edge-leadership/201410/how-are-men-s-friendships-different-women-s
Tellander, H. (2016, December 16). The 5 Friends Every Woman Needs In her Life. Retrieved from https://womenshealth.com/the-5-friends-every-woman-needs-in-her-life/

How to Train Your Brain To Avoid Anxiety

May 29, 2017 by Power of Positivity

“The thing that makes fears and phobias so persistent is that virtually anything you do to oppose, escape, or distract from the anxious feelings and thoughts will be turned against you, and make the anxiety a more persistent part of your life.” – Dr. David Carbonell

While the exact cause of anxiety, particularly anxiety disorders, remains unknown, there are a few theories on why some people struggle with this mental state. Factors in one’s environment, genetics, and alteration of neurochemistry are all potential “triggers” of anxiety.

An important distinction must be made. Having anxious feelings – like many other forms of stress – from time to time is not irregular. Our brains have evolved to detect and avoid threats – a mechanism known as the “fight or flight response.”

The reasons why persistent anxiety poses a real threat to both mental and physical health is two-fold: (1) some cannot distinguish “normal anxiety” from a genuine threat, and (2) repeated exposure to #1 alters brain chemistry; thereby altering thoughts, feelings, behaviors, and emotions.

“Prevention is the best cure” is a well-known axiom within the medical community, and it is valid for virtually every known physical and mental disease in existence. Problems with anxiety are not different in this respect.

Here are five ways of “training” your brain to prevent and avoid anxiety

1. Become AWARE

The AWARE technique is another method of “interrupting” anxious thoughts before they take hold. Practitioners that advocate this approach cite its mighty impact in reducing and preventing anxious thoughts.

A – Acceptance: This means to accept what’s happening – and to “go with it.” Attempting to counteract, fight with, or succumb to anxiety only heightens its effects.

W – Watch: To “watch” anxiety in action is to remain a distant observer of its activities. Observe the fear without hesitation or judgment – a practical approach that prioritizes mindfulness. Remember: the tension and you are two different things.

A – Act: More specifically, act as you usually would and carry on about your day. Think about the task in front of you. Also, notice your breathing patterns to avoid shallow inhalation.

R – Repeat: Repeat “A-W-A” until the anxiety either dissipates or becomes entirely manageable.

E – Expect: Anxiety provokes fear – a fear that almost never surfaces. Expect the best outcome. Repeated practice of this technique will work given proper attention and focus.

2. Establish a routine to Avoid Anxiety

People that struggle with anxiety often feel that their lives are out of control. In fact, many that struggle with anxiety (e.g., OCD patients) attempt to control every facet of their lives; when their plans fail, fear often comes back with fervor.

A relatively simple way to overcome this problem is to establish a routine. Set a schedule and apply some self-discipline to stick with it. It’s important to understand that a routine (or program) needn’t place restrictions on how you live. In fact, those with a well-kept routine often discover additional free time to enjoy life.

Arrange a schedule for work, family, activities, and interests. Also maintain a sleep/wake time throughout the week.

3. Get plenty of relaxation time

Trying to relax while experiencing anxiety is often difficult. Instead, setting aside time to get some R&R while not in an anxious state is more beneficial. The idea here is to take advantage of a balanced state of mind; something that will serve as an effective countermeasure to anxiety yet to surface.

Make it a priority to get away from stressful distractions, even if it’s just 20 minutes per day. This time is your time to do what you wish. Mindful breathing is an excellent way to spend this allocated time, but anything that brings you joy and contentment is a wonderful anecdote to anxiety.

4. Stop the anxiety before it kicks in

Anxiety is a process – a complicated process, but a systematic one nonetheless. It is important to understand this, as it allows us to distance ourselves from its intended effects.

First, understand that anxious feelings are separate from yourself. You are not your anxiety. Second, know the condition(s) that trigger anxiety and try your best to mitigate or eliminate them. Third, in the anxiety should fully surface, refuse to take part in its ploy to discombobulate the mind.

Numerous methods are promoted to help stop anxiety in its tracks. Here are some examples:

– Picture a red “STOP” sign in your mind

– Reassuring thoughts, such as “I’m okay,” or “It shall pass.”

– Pinch yourself (not too hard)

– Or…just find something fun to do if you can

5. Exercise to Avoid Anxiety

If you regularly visit our site, you’ve surely noticed that we’re huge proponents of physical activity. The simple reason is that exercise, perhaps more than any other drug, supplement, or self-medication, produces numerous health benefits – and, arguably, does so more effectively than anything else we can do.

Of course, exercise is beneficial to the brain. Therefore, exercise benefits many adverse states/conditions of the brain, including anxiety. We’ll leave it to the experts to explain the rationale behind such claims.

Final Thoughts: Words from the Anxiety and Depression Association of America on How to Avoid Anxiety

According to the Anxiety and Depression Association of America (ADAA):

“Scientists have found that regular participation in aerobic exercise has been shown to decrease overall levels of tension, elevate and stabilize mood, improve sleep, and improve self-esteem. About five minutes of aerobic exercise can begin to stimulate anti-anxiety effects.”

Furthermore, they say this about the importance of exercise in managing your symptoms:

“According to some studies, regular exercise works as well as medication for some people to reduce symptoms of anxiety and depression, and the effects can be long-lasting. One vigorous exercise session can help alleviate symptoms for hours, and a regular schedule may significantly reduce them over time.”

The ADAA’s message is a simple one: management of physical health manifests into mental health benefits, especially when exercise becomes a routine practice.

(Sidenote: ADAA is an extremely thorough, knowledgeable reference for anyone struggling with anxiety and/or depression).

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

5 One-Move Workouts That Will Help You Lose Weight Faster

May 29, 2017 by Power of Positivity

“Transformation is not five minutes from now; it’s a present activity. In this moment you can make a different choice, and it’s these small choices and successes that build up over time to help cultivate a healthy self-image and self-esteem.” – Jillian Michaels

Time and lack of knowledge are two of the biggest obstacles faced when it comes to fitness – if we even think about fitness at all. Tack on additional responsibilities and the need for some R&R, and all of a sudden fitness takes a seat somewhere in the far back.

Busy people require an effective, time-efficient way to get fit. We’ve seen the proliferation of “get fit quick” schemes that serve no other purpose than to pad the pockets of companies. Unfortunately, too many people have fallen for these gimmicks with nothing to show for it.

Then there is the HIIT methodology of fitness. HIIT is the acronym for High Intensity Interval Training, and is applicable to any workout that alternates between intense bursts of activity and fixed periods of rest. Many HIIT programs have become extraordinarily popular, as they are both effective and time-efficient.

In a way, the fitness techniques that we describe in this article are similar to HIIT, although they’re broken down and simplified. Though the techniques described are simple, they’re excellent for building some muscle, burning fat, and strengthening the mind. And they don’t require more than 5, 10 or 15 minutes of your time.

We’re not talking about a bunch of different exercises either, which is the case for 99 percent of the fitness routines out there (e.g. circuit training, weightlifting). We’re not even talking about a few exercises (though you can mix them up).

We’re talking about a workout that involves one move. Let’s talk about that a bit then we’ll get into some exercise ideas.

General Steps

(Please note: you must know your overall health and fitness level as an initial benchmark.)

1. Set rep rate

For most of the moves described below, a good rep (repetition) number is 10-20 per minute. It may be more or less depending on your current fitness level.

2. Set your rounds

A “round” is a minute – a minute of exercise, of course. It’s a good idea to complete at least 5 rounds of a one-move exercise, but you may feel free to add more. (For example, 5 rounds of goblet squats and 5 rounds of sprinter pushups.) It’s best to use a clock or stopwatch to accurately time your rounds.

3. Understand the ‘rest’ period

Remember, this is similar to HIIT. As such, the activity will be fast-paced (as your health and fitness level allows, of course). When you hit your rep rate target, rest for the remaining minute and continue to the next round. The more reps that you complete in the round, the more time you have to rest.

4. Make progress

Making progress is an essential component of any exercise or fitness regimen. The one-move workout system is no different in this respect. As you become more fit, you’ll undoubtedly find that your previous rep rate becomes too easy. This is the mark of progress. Increase your reps and keep pushing yourself.

Also, don’t forget to give yourself a well-deserved pat on the back (or an emphatic fist pump) for a job well done!

One-Move Workout List

Now for the fun part. We’re going to describe five of the best one-move exercises that will allow you to get fit quick.

Technique is more important than repetition. You’ll get much better results if you execute every move correctly, every time. If your rep rate dips, so be it.

That said, here are instructions for five of the most effective one-move exercises (in no particular order):

1. Goblet Squat and Thrust

(a) Grab a lightweight kettlebell or dumbbell and hold it in front of your chest

(b) Slowly lower your butt into a squat until legs are parallel with the floor (try to keep your back as straight as possible)

2. Dumbbell “ski swing”

(a) Hold a dumbbell in each hand, feet hip-width apart

(b) Lean slightly forward while swinging the dumbbells back (knees bent, back bent naturally)

(c) In kickback motion, keep arms straight and squeeze your buttocks. Thrust hips forward naturally and swing dumbbells to front at chest level (arms straight).

3. Dumbbell “shot put”

(a) Hold lightweight dumbbell in front of right shoulder, feet staggered (right in front of left)

(b) Slightly bend forward at hips and lower torso to a 45-degree angle with floor (knees bent, back straight)

(c) In one fast motion, pivot both feet 180 degrees while raising the dumbbell to a 45 degree angle above your shoulder right shoulder

(d) Switch sides and repeat, if desired.

4. Plank jacks

(a) Begin from a pushup or plank position – arms straight, legs together and parallel

(b) While keeping pushup position, “jump” both legs until feet are slightly wider than shoulder-width apart

5. “Sprinter” pushups

(a) Begin from low pushup or plank position – arms straight, legs together and slightly staggered or parallel

(b) Keeping lower back in place, bend the knees and push the hips back as far as possible

Researchers Reveal How A Lack of Sunlight Affects Your Mental Health

May 29, 2017 by Power of Positivity

“These (study) findings suggest the need for institutions and public health entities to plan for intervention and prevention resources and strategies during periods of reduced sun time.” – Journal of Affective Disorders

We’ve instinctively known that the sun affects mood for some time, haven’t we? Of course, one of the first things most people do in the morning is glimpse outside. And, when it’s raining, we feel kind of bummed out. However, when the sun shines? Then, we just feel good.

There is a scientifically-proven explanation for why we think differently depending on the weather. In numerous studies, scientists have linked reduced sunlight with increased levels of depressive symptoms. Seasonal affective disorder (SAD) is an excellent example of this link. Per the Mayo Clinic:

Seasonal affective disorder (SAD) is a type of depression that’s related to changes in seasons…most people with SAD (have) symptoms (that) start in the fall and continue into the winter months, sapping your energy and making you feel moody. Less often, SAD causes depression in the early spring or early summer.

Other studies have linked events like Daylight Saving Time to increased rates of depression. In fact, weather conditions link to increased risk of sleep disturbances, stroke, and even erratic driving behavior.

So…all sorts of research studies have been done linking weather to changes in mental health.

However, a 2016 study undertaken by professors at Brigham Young University (BYU) may be the most convincing one yet. Turns out that sunlight affects our emotional and mental health more than any other factor in the environment.

Studies Reveal How Sunlight Affects Your Mental Health

Dr. Mark Beecher, clinical professor of psychology at BYU, was determined to discover the degree to which sunlight duration (i.e. sunrise to sunset) affects mental health. Moreover, it raised new queries. Questions asked: Is sunlight more impactful than rain? Clouds? Pollution? Temperature? How much of an impact? Can any other environmental factor be attributed to an adverse mental health condition?

According to the research, published in the Journal of Affective Disorders, the research team elaborates on the study’s purpose. In it, they noted the inconclusive results derived from similar studies:

“The current study aimed to examine a range of weather and atmospheric phenomena and their association with time-bound mental health data.”

To examine this association, Dr. Beecher and his team researched and analyzed the following information and data from BYU’s Counseling and Psychological Services Center:

– Archived self-reported mental health therapy data of 16,452 student adults

– 6 years of “therapy distress measures” across 19 weather/pollution variables (the “range of weather and atmospheric phenomena”)

– Weather condition data during each of the 16,000-plus visits

Perhaps the most important information used in the study were the mental health questionnaires that each student was required to fill out before every visit.

The questionnaires were designed to gauge the student’s mental state on that particular day.

To this end, Beecher and his team compared the dates of each questionnaire with detailed weather data from the time and date of each student’s visit. For example, if a student visited a therapist at noon on Monday the 15^th, Beecher extracted detailed weather data for noon on Monday the 15^th.

With help from his colleagues, Dr. Beecher was able to include the all-important weather-related statistics (e.g. pollution levels, temperature). And, all of the data collected for each of the 19 weather variables were analyzed for a potential correlation with emotional distress.

The final analyses led to some interesting conclusions. Indeed, some outcomes surprised even Dr. Beecher himself.

Study Findings

The team made several key observations during the study. And, each of which confirmed the analyzed data. Among the data analyzed were the 19 environmental factors. That includes those variables that, anecdotally, we often chalk up to changes in temperament:

rainfall
temperature
wind chill
cloud cover (overcast).

First, seasonal changes in sun time (i.e. sunrise to sunset) strongly correlated with the students self-reported emotional and mental states. Second, the relationship between sun time and adverse mental health conditions (e.g. anxiety and depression) is stronger than any other weather or pollution variable.

The Conclusion

One conclusion reached by the study that rebuffs common perception is the idea that gloomier conditions are more likely to induce a more depressive state. “That’s one of the surprising pieces of our research,” Dr. Beecher states. “On a rainy day or a more polluted day, people assume that they’d have more distress (harmful stress). But we didn’t see that.”

Finally – of all the 19 environmental factors studied – none showed any notable correlation with increased levels of emotional distress. This trend remained consistent throughout the study, provided that adequate sunlight time was present.

In addition, Dr. Beecher elaborates a bit on this somewhat surprising observation: “One way to interpret the finding that the other weather and pollution variables did not have a significant impact on mental health is that people and clients are resilient and adaptive.”

Still, Dr. Beecher believes that we must pay more attention to the weather’s ability to affect mental health adversely. He cites the fact that Seasonal Affective Disorder can cause severe depression to illustrate this need.

References:
Beecher, M. E., Eggett, D., Erekson, D., Rees, L. B., Bingham, J., Klundt, J., . . . Boardman, R. (2016). Sunshine on my shoulders: Weather, pollution, and emotional distress. Journal of Affective Disorders, 205, 234-238. doi:10.1016/j.jad.2016.07.021
MacMillan, A. (2016, November 7). The End of Daylight Saving Time Really Can Trigger Depression. Retrieved December 21, 2016, from http://www.realsimple.com/health/mind-mood/daylight-saving-time-depression-risk
Seasonal affective disorder (SAD). (2014, September 12). Retrieved December 21, 2016, from http://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/basics/definition/con-20021047

10 Behaviors of an Egomaniac (And How to Avoid Having Them)

May 29, 2017 by Power of Positivity

Do you know the telltale signs that reveal an egomaniac?

Egomania is closely related to another abnormal personality type that you are also probably familiar with: Narcissistic Personality Disorder (NPD). There are, however, some significant differences between egotism (also called egomania), NPD, and other conditions. Why is this important to mention? Because mislabeling someone can cause serious harm, especially to individuals already in pain.

For example, an individual experiencing clinical depression may appear overly self-involved. Still, this behavior is rooted in a different neurobiological cause (they can’t escape hopeless thoughts, speaking out in desperation, hoping someone will help.) Depression, in any form, is a severe condition that demands treatment.

Egotism, on the other hand, often entails unabashedly vocal self-centeredness; NPD often fits this description, as well. Furthermore, it’s incredibly rare for this type of person to seek help.

Just become you like to take selfies doesn’t make you an egomaniac – a true egomaniac has a psychological disorder that makes him believe he is the greatest, most important person in the world. You can also use the word to describe someone you know who’s a self-centered jerk, though. Egomaniac, coined in the early 19^th century, combines ego, “the self,” and maniac, from the Greek mania, “madness or frenzy.”– vocabulary.com

With that in mind, we present ten common behaviors of an egomaniac:

1. Egomaniacs have extreme self-centeredness

Unsurprisingly, egomaniacs are highly self-absorbed individuals. They care for no one else’s wants or needs – the notion simply never crosses their mind.

Most people are “selfish” to a degree, in that they seek to first take care of themselves, but this is a natural way of thinking. An inability to look after oneself – or at least meet one’s basic needs – makes it tough to help anyone else.

Egotists never seek to help anyone, regardless of their circumstances.

2. Intense cruelty

The history books are full of megalomaniacal egotists who exhibited extreme cruelty: Hitler, Stalin, Hussein, and so on. Granted, few if any egotists will ever reach such extreme levels of inhumanity.

That said, egotists aren’t particularly concerned with the welfare (much less the feelings) of others. As such, it’s quite commonplace for them to exhibit irrational malice.

3. Egomaniacs are naive in their self-confidence

Charles Darwin, who infamously discovered the evolutionary theory, once said: “Ignorance frequently begets more confidence than does knowledge.”

Self-confidence is a beautiful attribute, lest such confidence originates from some misplaced sense of superiority rather than earned – which is often the case with egomaniacs.

4. Lack of empathy

As mentioned, egotists aren’t known for being considerate towards the feelings of others. Likewise, egotists do not contemplate others’ thoughts or opinions at odds with theirs. An egotist will demonstrate this absence of empathy in conversation, where they’ll disengage at the slightest notion of opposition and without explanation.

5. Sense of entitlement

An egomaniac has a sense of entitlement that falls in line with that of a narcissist. Egomaniacal narcissists misguidedly believe that their needs and wants require “favorable treatment;” any other reaction – or in some cases, non-reaction – from those involved are met with scorn and rage.

6. Egomaniacs have a complete lack of maturity

Sigmund Freud, in addition to most psychologists and psychiatrists, believes that humans are born in a state of egomania. One expert states, “Infants are primarily concerned with having their own needs met, and very young babies may not be aware of others (i.e. omnipotence) …(young) children eventually develop empathy and interest in others gradually over time.”

Egotists do not appear to undergo these (and other) psychological developments, which seems to correlate with their immature mindset.

7. Calculating and cold

Most egomaniacs possess traits similar to those with NPD. One particular attribute stands out: deliberate and calculated manipulation. Egomaniacs that fit his description perceive others as a means to an end. They’ll utilize whatever is at their disposal to get what they “deserve” before quickly discarding the person without remorse.

8. Ill temperament

Because of the egomaniac’s immature mindset, they generally possess undeveloped emotional intelligence. Their impulsivity, in conjunction with a limited capability to manage or adjust their emotions, often manifests into verbal fits and tirades. Egotists may become very aggressive, even physically.

9. Always alone

Egotists have such a high sense of self-importance that they perceive others as a waste of time. If one were to browse the Facebook page of a suspected egomaniac, there’d likely be very few (if any) photos with other people. At the workplace, it’s common to see these folks distance themselves using whatever means necessary.

10. A lust for extravagance

Not everyone who basks in luxury is an egomaniac – but a good number are. The strange thing about an egotist’s affinity for the extravagant is that they get less thrill from the actual item than from the attention it garners.

Final Thoughts on Revealing an Egomaniac

The characteristics and behaviors of egomaniacs are unmistakably distinct, creating a portrait of individuals consumed by their extreme self-centeredness. Their unwavering self-absorption, intense cruelty, and misguided self-confidence set them apart from the ordinary spectrum of human behavior. Egomaniacs lack empathy and exhibit a sense of entitlement, which further isolates them from the empathetic connections that bind society. Their perpetual immaturity and calculated manipulation tactics only deepen their alienation from the world around them.

With their ill-tempered outbursts and a preference for solitude, egomaniacs perpetually exist on the fringes of social circles, seemingly unable or unwilling to connect with others in meaningful ways. Their lust for extravagance is driven not by genuine enjoyment but by a desire for attention, highlighting their fixation on their own image.

In studying the traits of egomaniacs, we gain insight into a unique and challenging personality type, one that, thankfully, exists in a minority. While not all egotistical individuals may reach the extreme levels of historical figures like Hitler or Stalin, their consistent patterns of behavior and attitude underscore the importance of recognizing and understanding the complexities of human personality.

How Coffee Affects Your Body (And Brain) In Just 6 Hours

May 29, 2017 by Power of Positivity

Besides water, people around the world drink coffee more than any other beverage. Plants from which coffee beans are derived are refined in more than 70 countries. Drank as a morning “eye-opener” or burn the midnight oil lamp, billions of people around the world enjoy this dark and tasty beverage.

Ever wondered what happens to the body after drinking coffee? Well, we know it provides a much-needed jolt in the early hours – but why? Well, this article will provide these answers and more.

We’ll take a look at coffee’s effect on the brain and body, the time window of its effects, and the proven health benefits.

So grab a fresh cup of Joe and let’s go!

How Coffee affects the Brain

The main reasons people drink coffee are for its alertness, focus, and mood-boosting properties. Here’s the science behind these properties:

Certain chemicals within the coffee cross the blood-brain barrier.
Chemicals effectively block the activity of adenosine, the neurotransmitter that makes us drowsy.
The transmission of dopamine increases, which elevates and improves our mood, and increases alertness.
The levels of acetylcholine increase as well, which increases muscle activity.
It raises serotonin levels, creating an energetic yet relaxed feeling.

Researchers continue to study the potential long-term benefits of coffee on the brain, including improved memory, protection against age and disease-related brain degeneration, and the reduced risk of depression.

How Coffee Affects the Body

Most people consume java for its neurological benefits. However, the drink also possesses certain properties that improve other functions of the body. Here are some of those benefits:

Coffee boosts our metabolic rate, which accelerates the burning of fat.
Chemicals within coffee can significantly improve physical performance and strength.
Coffee is the single-largest source of antioxidants (disease-fighting compounds) in the world.
One cup of coffee contains 11%, 2%, and 6% of the recommended daily allowance (RDA) of vitamins B2, B3, and B5, respectively.
Properties within coffee appear to have a protective effect on the liver.
Coffee helps to support blood vessel health.

The Time Window of Coffee’s Effects

Let’s put all of this information together and explain what happens from the moment you take your first sip of coffee to the time it exits the body:

Within 10 minutes: The caffeine from coffee enters your bloodstream, causing your blood pressure and heart rate to rise.
Within 20 minutes: Two of the above-described neurochemical reactions take place. First, caffeine binds to the brain’s chemical adenosine, which neutralizes fatigue while increasing our energy. Dopamine levels then increase, which provides an alert and focused feeling.
Within 30 minutes: The adrenal glands kick into high gear and produce more hormones. As a result, our pupils dilate and may sharpen vision for a short time.
Within 40 minutes: The body produces more serotonin, which improves the functioning of neurons within the spinal cord called motoneurons. This leads to improved muscle strength and coordination.
Within 4 hours: Cellular metabolism increases. Thus, it initiates the expedited burning of energy. The body will break down stored fats as a result. Levels of acid within the stomach increase.
Within 6 hours: Caffeine produces a diuretic effect, promoting the act of urination. During this time, approximately half of the caffeine consumed earlier leaves the body. (This is called a drug’s half-life – or the amount of time needed for its chemical presence in the blood to drop to 50%.)

Final Thoughts on the Impact of Coffee

As you can see, coffee possesses many powerful health benefits. Effectively, it improves our mood and relieves boredom. Cognitively, it enhances alertness and focus, and helps with decision-making. Physically, coffee promotes fat-burning and improves muscle coordination and strength.

Perhaps more exciting than the short-term benefits of coffee are the potential benefits in the long run. Accumulating amounts of research continue to demonstrate and espouse the benefits of coffee against cancer, depression, cardiovascular disease, stroke, and other serious ailments.

Furthermore, it’s important to understand that the properties of coffee beans provide most of the abovementioned benefits. Energy drinks, energy “shots,” and many other caffeine-laden products on the market come with high levels of sugar, unnatural chemicals, and preservatives. Additionally, the same applies to canned or bottled coffee.

The Food and Drug Administration recommends limiting caffeine intake to four hundred milligrams (mg) or less per day, or the equivalent of about 4 cups (the average adult consumes about 200 mg.) Also, make sure to supplement your java with plenty of water and a healthy diet to mitigate the notorious side effects (e.g. jitters, crashing out, or heartburn.)

Let’s get brewin’!

The Community

Our Free Community of Positively Powerful SuperFans

Every day is a day to shine. Shine on!

Here are five types of friends that strong women keep in their life:

1. The Wise Cracker

2. The Human Polygraph

3. The Virtuously Angry Friend

4. The Misfit

5. The Rooter

References:

Here are five ways of “training” your brain to prevent and avoid anxiety

1. Become AWARE

2. Establish a routine to Avoid Anxiety

3. Get plenty of relaxation time

4. Stop the anxiety before it kicks in

5. Exercise to Avoid Anxiety

Final Thoughts: Words from the Anxiety and Depression Association of America on How to Avoid Anxiety

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General Steps

1. Set rep rate

2. Set your rounds

3. Understand the ‘rest’ period

4. Make progress

One-Move Workout List

1. Goblet Squat and Thrust

2. Dumbbell “ski swing”

3. Dumbbell “shot put”

4. Plank jacks

5. “Sprinter” pushups

So…all sorts of research studies have been done linking weather to changes in mental health.

Studies Reveal How Sunlight Affects Your Mental Health

Perhaps the most important information used in the study were the mental health questionnaires that each student was required to fill out before every visit.

Study Findings

The Conclusion

With that in mind, we present ten common behaviors of an egomaniac:

1. Egomaniacs have extreme self-centeredness

2. Intense cruelty

3. Egomaniacs are naive in their self-confidence

4. Lack of empathy

5. Sense of entitlement

6. Egomaniacs have a complete lack of maturity

7. Calculating and cold

8. Ill temperament

9. Always alone

10. A lust for extravagance

Final Thoughts on Revealing an Egomaniac

How Coffee affects the Brain

How Coffee Affects the Body

The Time Window of Coffee’s Effects

Final Thoughts on the Impact of Coffee

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