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10 Habits To Develop If You Want To Be Your Authentic Self

May 28, 2017 by Power of Positivity

“When you are authentic, you create a certain energy… people want to be around you because you are unique.” – Andie MacDowell

There’s a unique and unmistakable power in knowing, becoming, and being your real self. Those who are truly happy in life understand this power and vehemently stick to their authentic selves.

To be authentic is not to allow a situation or person to change you, unless for the better. Personal authenticity is firmly in place, regardless of who is in your company. Sure, your style of communication and how you present yourself (e.g. formal or informal speech) may change, but not your actual core.

There is undoubtedly an authenticity problem in society, as many of you have likely seen and experienced. For example, one survey found that nearly half of all people feel they need to “fake it” at work (a belief that only adds to an already stressful working environment.) When we walk into a place of business to purchase something, it’s commonplace to experience a sense of doubt about the person doing the selling. “What’s in it for them?” we ask ourselves.

While we may not be able to change someone else’s authenticity, we can certainly change ours. Feeling the need to “put on a mask” is exhausting, stressful, and (often) deceitful. It’s also risky – when people feel uncertain about you, they’re more likely to start distrusting anything you do or say.

To be your authentic self requires honesty, vulnerability, and courage – and it’s also incredibly rewarding. What does it mean to be an authentic person? And how do you find your true self? Here are some tips for how to discover yourself.

HOW DO YOU CONNECT WITH YOUR AUTHENTIC SELF? HERE ARE TEN WAYS:

1. WRITE IT DOWN

Jot down what you appreciate and love about yourself, along with what you may need to improve on. Write the names of people you want to spend your time with, and what you’re joyful and passionate about. Breathe this information in, meditate on it, and resolve to be this person. This is the authentic you.

2. LEARN TO FEEL COMFORTABLE IN YOUR OWN SKIN

Once you understand and accept your real self, get comfortable with it. Allow self-critical thoughts to naturally dissipate. Forget about comparing yourself to others, including what they may think.

3. LET GO

Release any guilt or self-limiting thoughts. The past is the past – it’s over, done. Be in the moment, present, and at peace with your identity. This process may be gradual, and that’s okay. Breathe, be patient, and your real self will eventually surface.

4. IGNORE THE CYNICS

As you begin to make positive changes in your life, people will start to take notice. Most will look at you with admiration and respect – a few may not. Should you become aware of this cynicism, be mindful, and their pessimism, along with any discomfort you may feel, will inevitably disappear.

5. KEEP A JOURNAL

Write down times and places when you felt your authenticity begin to wane – the actions and behaviors (yours and theirs), the situation, your observations, and the outcome. Keep this journal up to date – it will provide valuable insight into certain patterns of thoughts and behavior you may wish to change.

6. PAY ATTENTION TO EVERYONE

It’s too easy to become lazy and overlook other people – don’t make this mistake. Many people have a valuable lesson to teach if we’d only let them. Don’t underestimate the power of observation. Some of the best lessons may come without a word being uttered.

7. PRACTICE ACTIVE LISTENING

Giving your full attention to someone else is a remarkably powerful skill. Active listening is a sign of respect and of your true interest in others, which is a gift in itself. However, it also provides: (1) a stronger bond and level of trust with others, and (2) a fantastic opportunity to learn and grow from their knowledge and experiences.

8. BE KIND

Being your authentic self and living up to your ideals means demonstrating kindness to everyone. Say hello, ask them how they’re doing, and make good eye contact while displaying a genuine smile.

9. ACCEPT CHANGE

In order to be authentic, it also means being comfortable with change. Regardless of the circumstances, remain true to your inner core. Be open to self-improvement as well, as there is nothing more authentic than changing for the better.

10. ALIGN YOUR HEART AND PATH

You have one precious life to live. Spend it following your passions and your heart. Remember, the only expectations that truly matter are the ones that you set forth. Follow your real expectations by allowing you heart and life’s journey to walk step-in-step.

Now that you have a better idea of how to discover yourself, all that is left is to work on it and, most importantly of all, be authentic. Once you have figured out how to do this, and started living it, you may be surprised at how much your life and your relationships improve.

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References:
O’Brien, K. (2012, March 30). 5 Ways to Become Your Authentic Self Today. Retrieved May 26, 2017, from https://www.mindbodygreen.com/0-4378/5-Ways-to-Become-Your-Authentic-Self-Today.html
Stillman, J. (2014, October 15). 5 Steps to Train Yourself to Be Your Authentic Self With Everyone. Retrieved May 26, 2017, from https://www.inc.com/jessica-stillman/5-steps-to-train-yourself-to-be-your-authentic-self-with-everyone.html
Andie MacDowell. (n.d.). BrainyQuote.com. Retrieved May 25, 2017, from https://www.brainyquote.com/quotes/quotes/a/andiemacdo673396.html

5 Signs Your “Fight or Flight” Response Is Making You Gain Weight

May 27, 2017 by Power of Positivity

“Every day you hear about people struggling with arthritis, depression, insomnia, allergies, and indigestion, but the biggest problem that afflicts more people, are fatigue and weight gain. Those two ailments by far outdistance any other (health) problem.” – Dr. Len Lopez

The relationship between stress, adrenal fatigue, and weight gain is systematic. Picture a malfunctioning pinball machine that rapidly shoots the silvery ball between three bumpers without dropping the ball back into the slot. Tilting the table isn’t working. The only way to fix the machine is the diagnose the issue and break out your toolkit.

That (poorly analogized) pinball machine represents your metabolism. When playing pinball, it’s important to follow the ball once it hits the bumper – this isn’t always easy to do, as the ball is traveling quite fast. The same applies to the rapid, systematic relationship between stress, adrenal glands, and weight gain.

In this article, we’ll explain this relationship and the importance of adrenal glands in maintaining a healthy weight. We’ll also list a few signs that a faulty adrenal gland may be the culprit behind some added pounds.

The Stress Response

Let’s go back 40,000-plus years. Our distant Neanderthal ancestors were forced to contend with some serious hardships. Having lived during the ice age, they had to deal with some pretty harsh weather. Dastardly climate conditions, combined with a run-in or twelve with some less-than-friendly creatures, limited the average lifespan of the average Neanderthal to about 30 years old. It is proposed that we developed our fight-or-flight response during this period (more about this below.)

Our body will react to any physical or mental stress; whether we’re sprinting away from immediate danger or straining to finish our project on time. Our brain perceives this stress and initiates a chain reaction inside of the body. This chain reaction uses a pathway called the HPA axis – Hypothalamus (within the brain), the Pituitary gland (also in the brain), and Adrenal glands.

Adrenal glands are small, triangular-shaped glands that sit atop each kidney. Our adrenal glands are responsible for (among other things) the production of cortisol – a stress hormone. When cortisol is released, this signals the brain to go into a fight-or-flight response.

Unlike our Neanderthal cousins, we’re not prepping to tussle with some savage beast; yet, our brains have retained this evolutionary stress response – and many of the same physiological mechanisms that occur upon its activation. “As our bodies and minds have adapted and evolved to the changing times, the threats have become less obvious – and sometimes they aren’t even real. Today, our body can react to even perceived or imagined threats,” states Dr. John M. Grohol.

Stress and Adrenal Fatigue

When we’re under constant stress, our adrenal glands kick into overdrive in an attempt to produce enough cortisol to deal with the “threats.” While our body is well-equipped to handle short-term stressors, long-term exposure suppresses the body’s normal stress response – including those of the adrenal glands. More specifically, an important “shut down” mechanism of the adrenal glands (initiated by the brain) is impaired. This can result in a condition known as Adrenal Fatigue.

Here are some common signs and symptoms of Adrenal Fatigue:

– Mild depression or anxiety

– Lethargy and lack of energy

– More effort needed to complete tasks

– Less ability to handle stress

– Dry or thinning skin

– New or worsening allergy symptoms

– Sugar or salt cravings

– Cognition problems (such as “brain fog”)

– Decreased libido

Adrenal Fatigue and Weight Gain

(Please do not overlook the importance of the abovementioned information – as we consider it essential to understanding the mechanisms of stress-related weight gain.)

Okay, now it’s time to delve into the real issue at hand: is adrenal fatigue causing you to gain weight? Here are some signs that the condition is present and is producing added pounds:

1. You have had high stress levels for a long time.

As mentioned, chronic stress may induce a response that impairs adrenal gland function. To deduce whether or not any weight gain is a byproduct of Adrenal Gland Fatigue, you must first determine whether you have Adrenal Gland Fatigue. The first step is to evaluate the degree and duration of your exposure to stress.

2. You regularly crave sugar or salty foods.

“Stress eating” often involves the consumption of sugar or salt-laden foods. Sugar cravings are the direct result of a blood sugar imbalance, which is the product of sudden blood sugar crashes. The telltale signs of a blood sugar crash are simultaneous feelings of hunger and irritability. Salt cravings are caused by the insufficient delivery of sodium to the adrenal glands.

3. Fat is unevenly stored in the midsection.

As the caloric intake of sugary and fatty food increases, someone with Adrenal Gland Fatigue will notice a disproportionately pudgier tummy. The reason is that belly fat hastens the breakdown of fatty acids, which can be delivered to the liver quicker than other areas of the body.

4. There’s a family history of Metabolic syndrome

Metabolic syndrome (MetS) is a medical term used to describe a set of certain conditions. Among these conditions are “increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels – that occur together, increasing your risk of heart disease, stroke, and diabetes,” according to the Mayo Clinic. Metabolic syndrome is linked to cardiovascular diseases and type 2 diabetes. MetS “has a significant genetic component,” and is linked to Adrenal Fatigue.

5. You have a thyroid condition

Elevated cortisol levels over an extended period may lead to thyroid gland disorders. A thyroid disorder can range from a goiter to cancer. The most common thyroid problems are hyperthyroidism (overproduction of thyroid hormones) and hypothyroidism (underproduction of thyroid hormones). A connection has been discovered between thyroid conditions and Adrenal Fatigue.

References:
Carnahan, J. M.D. (2015, May 17). Signs You Might Have Adrenal Fatigue. Retrieved May 13, 2017, from http://www.jillcarnahan.com/2015/05/17/signs-you-might-have-adrenal-fatigue/
Grohol, J. (2012). What’s the Purpose of the Fight or Flight Response?. Psych Central. Retrieved on May 13, 2017, from https://psychcentral.com/blog/archives/2012/12/04/whats-the-purpose-of-the-fight-or-flight-response/

20 Foods That Cause Acid Reflux

May 27, 2017 by Chris Butler

Many people struggle with the agony of acid reflux. The regurgitation of sour food and burning sensation travels from your chest, through the throat, and into your mouth.

Like most people, you’ve probably asked yourself why this uncomfortable feeling occurs.

First, we will review the science behind acid reflux. At the inlet of your stomach is a ring of muscle, the lower esophageal sphincter, or LES. Most of the time, when we eat, this valve closes as soon as food moves through it. When the LES doesn’t close completely or if it opens too often, the acid produced by your stomach can move upwards to the esophagus. This “trespassing” of acid is what causes heartburn.

The common risk factors for acid reflux disease – a chronic condition called gastroesophageal reflux disease (GERD), are:

Consuming large meals
Being overweight or obese
Certain drinks, such as alcohol, coffee, tea, or carbonated drinks
Smoking
OTC and prescription medications, including aspirin, ibuprofen, blood pressure medications, or muscle relaxers
Eating certain foods

It is this last risk factor that we focus on in this article.

20 Foods to Avoid if You Experience Acid Reflux Regularly

Here are seven foods (and drinks) that cause acid reflux.

1 – Chocolate and acid reflux

Don’t kill the messenger, chocolate lovers: this delicious treat may cause more reflux than any other food. Here’s why:

Common ingredients in chocolate, including stimulants, caffeine, and theobromine, may induce reflex.
It is high in fat.
Chocolate contains cocoa, a bean known to produce a reflux response.

Dark chocolate doesn’t produce the same amount of reflux episodes, but the difference is marginal.

2 – Carbonated Drinks

Yep, you knew this one was coming. Carbonated beverages – including our beloved Coke and Pepsi – are among the leading causes of acid reflux.

Here’s why carbonated beverages are harmful to acid reflux:

Carbonated bubbles (culprits of that “burp” reflex) expand inside of the stomach, which can stimulate a reflux response.
Almost all sodas are acidic, and acidic ingredients contribute to reflux.

The worst offenders? Diet Pepsi, Coca-Cola, and Tab.

3 – Alcohol

Booze may not be too acidic, but nearly every form – beer, liquor, and wine – can bring about acid reflux.

Alcohol can produce an acid reflux response by relaxing the pathway that adjoins the esophagus and stomach. Of course, this isn’t the type of “relaxing” we envision when imbibing – and it can produce some nasty reflux.

4 – High-fat Dairy

Let’s get this out of the way: all high-fat foods are among the main culprits of reflux. This little factoid includes any kind of high-fat dairy product: cheese, milk, butter, yogurt, and ice cream.

Low-fat is a better alternative but can still instigate reflux. The best advice is to consume dairy on a seldom basis.

5 – Caffeine

Medical professionals claim that up to three 8-ounce cups of coffee is fine for health. Not bad, right? But if you’re a fiend for the java – you are sending reflux an RSVP.

Chamomile tea is a healthier option than a cup or two of green tea per day.

Or you can do what most of us coffee lovers will probably do and roll the dice.

6 – Fried Foods

Fried foods are (gasp!) high in fat! French fries, fried chicken, and fried fish – basically anything that is both fried and delicious – are among the common culprits of reflux.

The high-fat content in fried foods makes them among the top causes of heartburn; the chest pain that results from acid reflux.

7 – Meats

Like fried foods and dairy products, the high-fat content in meats makes them an instigator of acid reflux. Meats such as beef, lamb, and pork also take longer to pass through the stomach during digestion – and increase the risk of a reflux response.

The better alternative is to choose lean cuts of meat – chicken, turkey, tenderloin beef and pork, extra-lean ground beef, and Canadian bacon, for example – and limit meat as an entrée to once per week.

8 – Chili powder, cayenne, black and white pepper

Spices make your food taste great, but too much of something good can come back to haunt you as acid reflux. These spices have a reputation for causing uncomfortable heartburn. This is because they raise the acid levels in your stomach. Try reducing how much you put in your foods when you cook if you like spices. Other seasonings that can cause acid reflux include:

Crushed red pepper
Tabasco sauce
Curry spices
Cinnamon
Hot paprika
Ginger
Cloves

9 – Pizza creates a perfect acid reflux storm

Pizza is the public enemy number one when it comes to acid reflux. The gooey cheese, garlicky tomato sauce, and spicy pepperoni all add to a lot of heartburn. Pizza is also high in fat, a natural trigger for GERD (gastroesophageal reflux disease). If you suffer from acid reflux, pizza is one food you need to skip.

10 – Fatty foods that can cause acid reflux

Fatty foods naturally slow you down. Your body digests them slower than other food, causing them to sit in your stomach longer. Because they stay in your stomach so long, your body makes more acid. Fatty foods also cause your esophageal sphincter to open, which causes acid reflux. Rich foods that cause heartburn include:

Processed baked goods
Bacon
French fries
Saturated and trans fats
Fatty sauces or gravies
Creamy salad dressings
Potato chips
Buttered popcorn

11 – Acid reflux and peppermint

Peppermint can be soothing to your tummy, but it can have the opposite effect on individuals who suffer from acid reflux. Peppermint relaxes muscles in your gut that affect digestion. It also relaxes the sphincter muscle, which separates your stomach from your esophagus. All of this combined triggers painful acid reflux.

Even sipping on peppermint tea or chewing peppermint gum may set off a bout of heartburn.

12 – Garlic

Garlic, especially when it’s raw, causes heartburn even in people who don’t usually suffer from acid reflux. This pungent vegetable has many attractive benefits, but garlic is high on the list of acid producers. You may love garlic, but it won’t love you back. It’s best to skip this flavorful vegetable to avoid the pain of acid reflux.

13 – Onions

Onions and garlic are members of the Allium family. They’re related to shallots and leeks. Raw onions are acid producers that cause heartburn for many people. Even dried onions stir up this painful condition. Onions are probably one of the best vegetables to add extra flavor to your cooking, but if you suffer from heartburn, it’s best to skip these pungent veggies.

14 – Tomatoes

Juicy and sweet tomatoes are super high in acid. Eating tomatoes in any form can lead to heartburn. Tomatoey foods like ketchup, salsa, spaghetti sauce, or even a sliced raw tomato will give you acid reflux. Replace the tomatoes on your pasta with other toppings such as fresh herbs and parmesan cheese.

15 – Pineapple

It may be sweet and juicy, but pineapple isn’t for those with a sensitive stomach. It’s highly acidic, so it’s high on the food list to avoid if you suffer from acid reflux. If you must eat pineapple, stick with a small amount. Some people suggest eating small amounts of dried pineapple because it’s less acidic than fresh.

16 – Oranges or grapefruits

Most citrus fruits are high in acid. If you love citrus fruits, you can avoid experiencing acid reflux by eating a small amount of this fruit in the morning. Avoid eating near bedtime. When you eat food close to your bedtime, you’ll get heartburn. As you lay down, gravity works against the food traveling through your digestive tract, forcing bile and acids into your esophagus. This position causes acid reflux. You can skip the citrus fruits and eat other fruits that don’t cause acid reflux, including:

Apples
Bananas
Melon
Berries

17 – Salt causes acid reflux

Salt is a prime culprit for acid reflux. It’s not fully understood how salt triggers acid reflux symptoms, but individuals with a diet higher in salt usually end up with acid reflux. Be sure to read your food labels to check for the sodium amounts each food contains. Steer clear of overly-processed foods. Choose fresh foods. Also, find other ways to give flavor to your food, such as herbs or broths.

18 – Butter

Fatty foods like butter trigger heartburn. Fat makes food taste good, but it’s hard on your gut. Try finding alternative healthier fats in your cooking, such as olive oil or grapeseed oil. Steam, grill, or broil your foods instead of frying or roasting them in fat. Add herbs to your food for extra flavor.

19 – Acid reflux and mashed potatoes

Mashed potatoes seem harmless enough, but this food is a well-known trigger for painful acid reflux. The potatoes aren’t to blame, but the butter and dairy products you add to create the creamy mashed potatoes are the problem. If you love mashed potatoes, you can make a lower-fat version with skim milk and imitation butter to avoid acid reflux.

20 – Candy

Candy is sweet, but if you suffer from acid reflux, its sweet taste can quickly lead to painful heartburn. Sugar is the culprit that leads to heartburn. Plus, many candies contain Vitamin C for flavoring. This vitamin triggers painful heartburn. Skip the candy. If you have a sweet tooth, try eating blueberries or raspberries. They will satisfy your desire for sweets without giving you painful heartburn.

Final Thoughts On Avoiding The Foods That Cause Acid Reflux

Acid reflux is a painful reminder your body isn’t happy with something you ate. You get it from spicy foods, fatty foods, sweet foods high in acid like tomatoes, and even some fresh fruits like oranges and grapefruits. The bile in your esophagus and the painful burning sensation in your chest often flare up at night. Blame it on gravity because your food can’t travel through your digestive tract when you’re lying down. Hopefully, if you suffer from acid reflux, this list of food to avoid will help ease the pain you experience. Your good health is worth giving up a few foods.

10 Foods To Avoid If You Have Arthritis

May 27, 2017 by Power of Positivity

“When you have arthritis, your body is in an inflammatory state. What you eat may not only increase inflammation, it can also set you up for other chronic conditions such as obesity, heart disease, and diabetes.” – The Arthritis Foundation.

“…I am a 43-year old wife and mother of two grade-schoolers and have had severe rheumatoid arthritis for nearly 10 year Things that most people take for granted, for example sleeping, bathing, brushing one’s teeth, getting dressed, making meals, and even driving a car, are extremely challenging for me.”

Indeed, individuals fortunate enough to avoid arthritis take some things for granted. As this brave mother just explained, her symptoms make daily activities difficult.

Contrary to popular belief, arthritis involves many symptoms: loss of motion, joint pain, stiffness, and swelling are the most common.

Here are some quick facts about this complex disease:

There are more than 100 forms of arthritis and closely related diseases.
One in every four arthritis patients “say it causes severe pain (seven or higher on a zero to 10-point scale.”
The most common types of arthritis are osteoarthritis, rheumatoid arthritis (RA), psoriatic arthritis (PsA), fibromyalgia, and gout.

The Role Food Plays in Arthritis

Certain foods stimulate an inflammatory response and suppress an inflammatory response. The context of this article focuses on the foods to avoid with arthritis – and some suggested alternatives.

For individuals not diagnosed with arthritis, “research suggests that including anti-inflammatory foods in your diet and limiting foods that trigger joint pain” may help ward off the disease.” More scientifically-valid research cites obesity as a primary risk factor. Relatedly, the consumption of inflammatory foods correlates with obesity rates.

In this article, we’ll discuss ten foods to avoid arthritis. We’ll also provide some suggestions on what foods to eat instead.

Let’s get going!

Ten Foods to Avoid if You Have Arthritis

1. Gluten and Wheat

Gluten and wheat both produce an inflammatory response, particularly in folks who are intolerant to either. Many studies have linked a leaky gut – or increased gut permeability – to joint pain.

A leaky gut allows toxins and waste to enter the bloodstream via the intestines; these harmful byproducts are a threat, and the body initiates an immune response. The immune response is what leads to inflammation, sometimes targeting areas in and around the joints.

2. Dairy

Many dairy products contain a type of protein called casein. Per a study conducted by the Physicians Committee for Responsible Medicine, casein protein may irritate the tissue around the joints. Of course, joint irritation always results in inflammation within the surrounding area.

3. Corn Oil

Corn oil or, to be more precise, any food with high doses of omega-6 fatty acids (baked goods or baked snacks among them) can produce inflammation. It is quite easy to overindulge in this fatty acid because many foods contain it.

Corn oil isn’t the only industrial oil to refrain from consuming. All oils derived from seeds – cottonseed, canola, grapeseed, soybean, safflower, rice bran, and sunflower oil, should also be avoided.

4. Fried and Processed Foods

Per a study conducted at the Icahn School of Medicine at Mount Sinai, reducing consumption of fried and processed foods “can reduce inflammation and help restore the body’s natural defenses regardless of the age of health status.”

The same study also provides dietary recommendations to prevent other diseases.

5. Salt and Preservatives

Many foods produced today include excessive amounts of salt and preservatives; the former makes some foods more palatable, and the latter artificially extend a product’s shelf life. Regardless, consuming too much salt and preservatives may produce inflammation within the joints.

Prepared foods, including the frozen and microwavable varieties, are often loaded with salt, preservatives, and additives.

6. ‘AGEs’

There’s no relation to the number of years you’ve lived, despite the name. AGE is an advanced glycation end product acronym – a toxic byproduct resulting from fried, grilled, heated, or pasteurized foods.

Specific proteins in the body are “attacked” upon consuming AGE foods. Predictably, this stimulates an autoimmune response. Cytokines are inflammatory messengers released by the autoimmune system to protect against further damage caused by AGEs and other harmful agents. Cytokines directed to areas within or around joints exacerbate arthritis symptoms by increasing inflammation.

7. Certain vegetables

Surprising to see that some veggies are not recommended, huh?

The plant name for these vegetables is Solanaceae, and they contain solanine – a type of compound that produces adverse physiological reactions in arthritis patients. This means that consuming eggplant, peppers, potatoes, and tomatoes can worsen arthritis pain.

If you’re a fan of sweet potatoes, here’s some great news: they’re not within this class of vegetables and are okay to eat.

8. Sugar

Nobody likes having to give up the occasional sugary treat. But processed sugars (similar to AGEs) release cytokines that stimulate inflammation.

As many of you already know, sugar is an “umbrella term” for other types of derivative ingredients. So avoid ingredients that end in “ose,” such as fructose, glucose, and sucrose, among others. Just make sure you’re reading the label!

9. Refined Carbohydrates

Refined carbohydrates, mainly white flour products, white potatoes, white rice, and most cereals, are high-glycemic index (HGI) foods. HGI foods incite the production of byproducts (including AGEs), which worsens inflammation.

Additionally, per an article published by Scientific American, refined carbs “may increase the risk of obesity, diabetes, and heart disease more than fat does.” As mentioned, obesity is among the primary risk factors of arthritis.

10. Alcohol and Tobacco

Alcohol and tobacco use impact the development of certain arthritis types. Per healthline.com, “Studies have shown that environmental factors play a part in who develops (rheumatoid arthritis) and that smoking is a big risk factor.”

Thus, a link exists between levels of alcohol use and the chances of developing gout.

10 Foods to Help You Beat Arthritis

Here are some of the best food types for arthritis, including examples of each type.

1. Omega-3-rich fish; herring, mackerel, salmon, and tuna

Omega3 fatty acids reduce inflammation in your body. Therefore, eating omega3 rich foods can ease the side effects of conditions such as inflammatory bowel disease (IBS) or rheumatoid arthritis by regulating your body’s autoimmune response and slowing down the disease. Eat a 3 to 6 ounce serving of one of an omega3 rich fatty fish two to four times a week for the best anti-inflammatory effect for your body. Grill or steam these fish for the best flavors. Add spices or lemon to add a boost of freshness.

2. Soybeans; tofu, and edamame

Soy products are effective in the lowering of inflammation in conditions like arthritis, cardiovascular diseases, and diabetes. Many people with Rheumatoid arthritis (RA) change to a plant-based diet, along with soy proteins, to help fight symptoms of pain and discomfort caused by this disease. Soy’s anti-inflammatory properties make it essential for anyone who has arthritis. Drink soy milk on your breakfast cereal to start fighting early morning inflammation that is common after a night’s sleep.

3. Omega-3 foods such as almonds, walnuts, and pistachios

Walnuts-These meaty-tasting seeds make great toppings for salads and other side dishes. Walnuts have the highest amount of omega3 fatty acids of all nuts. Eating walnuts can help decrease inflammation caused by arthritis, lower cholesterol, and blood pressure.
Pistachios-When you eat pistachios, you boost your levels of vitamin E and A, both of which help lower your inflammation. Sprinkle them on salads for extra protein and flavor.
Almonds-Almonds contain a lot of fiber. They’re also an excellent source of Vitamin E, which lowers your arthritis and other inflammatory disease markers. Add sliced almonds to vegetable dishes, fruits, or sprinkle on top of salads.

4. Cherries

Cherries contain vitamin C and polyphenols. Rich in antioxidants, cherries can help slow down the progression of chronic inflammatory diseases like arthritis. Eating sweet or tart cherries improves your health, preventing oxidative stress, and inflammation in your body. You can eat cherries frozen or fresh. On the other hand, you can chop up some dried cherries and add them to your morning oatmeal. Add tart cherries juice to seltzer water for a refreshing drink.

5. Broccoli

Broccoli is a cruciferous veggie similar to Brussels sprouts, kale, and cauliflower. Rich in antioxidants that lower inflammation. These aromatic vegetables drive inflammation out of your body because of nuclear factor kappa B, moles that remove the inflammation.

6. Green tea

Green tea contains properties that can help individuals who suffer from inflammatory diseases. It’s important to drink green tea moderately for the best results and benefits.

7. Citrus fruits; grapefruits, limes, and oranges

Rich in vitamin C and other anti-inflammatory antioxidants, citrus fruits are helpful for people who have rheumatoid arthritis.

8. Whole grains, brown rice, oatmeal

Whole grains have more minerals and vitamins. Because they’re plants, they have a lot of germ and brand, both inflammation-fighting foods. Eat whole-wheat pasta, bread, and other whole grains such as brown rice and bulghur.

9. Red kidney beans and pinto beans

Both are excellent sources of phytonutrients and fiber, which help relieve inflammation. Try to include beans in your meals at least twice a week for the most benefit.

10. Garlic

Garlic and garlic oil acts as inflammatory agents, helping reduce inflammation of the joints and muscles. Eating garlic also reduces the risk of cartilage damage because of arthritis.

Final Thoughts on Foods to Eat and Avoid for Coping with Arthritis

It’s possible to eat your way to better health. Why not try adding these delicious natural foods to your weekly menu to ease the discomfort and prevent further damage caused by arthritis?

10 Things To Never Do When You Can’t Sleep At Night

May 27, 2017 by Power of Positivity

While lengthy, the introductory quote can be simplified as follows: habits you form are either conducive or disruptive to your sleep each night- any disturbance to regular, routine sleeping patterns can damage your mental and physical health. “Regular, routine sleeping patterns” is the body’s circadian rhythm. Nearly every living thing on earth has a natural sleep cycle – a survival mechanism born from evolution.

This article explains habits and behaviors to avoid if you have trouble falling and staying asleep. (As someone in this situation, I can attest to the importance of abstaining from certain behaviors regarding quality sleep.)

Before we begin, it is essential to understand the other causes of sleep disturbances. The last thing we want is for our readers to ignore signs that could implicate other health problems.

With that said, here are some other causes of sleep disturbances:

Medical: allergies, anxiety, depression, gastrointestinal problems, arthritis, asthma, neurological disorders, thyroid problems, and acute or chronic pain.
Medications: allergies, asthma, birth control, cold and flu, depression, heart conditions, hypertension, and thyroid conditions.
Underlying sleep disorders: sleep apnea, restless legs syndrome (RLS, periodic limb movement disorder (PLMD), and narcolepsy.

Here are ten habits or behaviors to avoid when you can’t sleep:

“Poor sleep habits can precede insomnia symptoms and various sleep disorders, or your bad habits could be symptoms of something deeper. Regardless, chronic bad sleep habits can create a residual sleep deprivation and carve deep behaviors you could struggle to free yourself from.” – Insomnia.net

1. Going to sleep too early each night

About 90 percent of insomniacs fall asleep too early during the day. Hitting the mattress too soon is often the result of staying up past regular bedtime hours – and this throws your sleep/wake cycle off balance.

Rectifying this problem is not always easy. A good first step is to reserve the times spent in your bed to “wind down” or sleeping hours.

2. Going to sleep at different times on the weekend

Circadian rhythm is a term you’ll see a lot of in this article; because, when it comes to establishing healthy sleeping habits, this internal body clock must be “set” and maintained. Doctors who specialize in sleep medicine emphasize going to bed and waking up at the same time every day as perhaps the best sleeping habit.

3. Not counting your caffeine

Many of us love our morning (or afternoon) cup(s) of Joe. The mistake that many of us make is not counting our caffeine intake. General consensus is that a healthy adult can consume up to 400 milligrams (mg) of caffeine – or about 3 cups of coffee.

Another mistake some people make with their caffeine…

4. Not considering caffeine’s “half-life”

Caffeine, like all drugs, has a half-life – or number of hours that 50 percent of the substance remains in your system. Caffeine has an average half-life of five to six hours, so it isn’t a good idea to drink soda, coffee, or tea during late afternoon or evening hours.

5. Thinking you need ‘x’ hours of sleep

The hours of sleep we need are highly individualized. The National Sleep Foundation (NSF) recommends 7 to 9 hours of sleep for healthy adults – and this number seems about right for most. However, for some adults, this recommended amount is too much or too little.

A good barometer might be when you can fall asleep quickly and wake up without an alarm clock.

6. Using electronics before bed

Guilty as charged for many of us. We love our gadgets, but they’re counterproductive to sleep for a couple of reasons. First, playing with our e-toys stimulates the brain (we’ll get to that). Second, modern electronics emit a particular type of light that disrupts the natural action of melatonin – our brains “sleep” chemical.

7. Getting out of bed during the night

This one’s hotly debated. Some experts say, “do some light activity,” still others: “lay there until you nod off again.” As with hours of sleep, whether to stay in bed or get up appears individualistic.

The solution: do what’s best for you. However, if getting out of bed and doing certain activities heightens your awareness, it’s probably best to lay in bed and rest.

8. Doing something stimulating during the late hours

We get bored easily, even when our body tells us to rest or sleep. That said, engaging your brain (read: Facebook, Twitter, or mobile gaming) is probably the worst thing you can do – as you are almost guaranteed an entirely lousy night’s sleep by doing so.

Mindfulness works wonders in this need for stimulation. Please close your eyes, take deep breaths, and count each breath, inhale = 1, exhale = 2, and so on…it works!)

9. Having no wind-down time

Our brain’s transition from active to relaxed to sleeping is supposed to be a natural one. When we’ve changed our natural sleep/wake cycle, we must “recalibrate our clock.”

An effective way to do this is to allocate 60 minutes for a wind-down period. One prominent sleep professional recommends the following routine:

- Set the alarm for 60 minutes before bedtime.
- Spend the first 20 minutes finishing up any “must do’s”; the next 20 minutes on sleep hygiene (brushing teeth, showering, sleeping attire), and the last 20 minutes doing something relaxing (reading a book, deep breathing, meditation).
- After the alarm goes off, it’s night-night time.

10. “Clock-watching”

Please don’t have a digital alarm clock facing your bed’s direction; this is especially important if you’re having difficulty falling and staying asleep. Why? Because if you wake up in the middle of a bad night’s sleep and see 3:15 AM staring back at you in bright red digits, you’ll immediately begin mental math about how many hours of sleep you could “still get” (but probably won’t).

The above-described scenario releases adrenaline and cortisol in your brain, which, you guessed it, promotes wakefulness.

Final Thoughts on Falling Asleep at Night

Achieving restful and rejuvenating sleep is essential for our overall well-being, and avoiding certain habits and behaviors can significantly improve our sleep quality. The wisdom shared here offers valuable insights into fostering healthy sleep habits.

By acknowledging the importance of maintaining a consistent sleep schedule, we can sync with our circadian rhythms, promoting a more balanced sleep/wake cycle. Keeping track of caffeine intake and understanding its half-life can also play a pivotal role in ensuring a restful night.

Recognizing that the ideal amount of sleep varies from person to person reinforces the need to listen to our bodies and find our own unique balance. Moreover, limiting electronic device usage before bedtime can help create an environment conducive to relaxation and the natural production of sleep-inducing melatonin.

The decision to stay in bed or get up during nighttime wakefulness remains a subjective choice, but it is essential to prioritize what works best for individual comfort and restfulness. Avoiding stimulating activities during late hours and allowing for a dedicated wind-down period can facilitate a smooth transition from wakefulness to sleep.

Incorporating these habits into our daily routines can lead to a more restful and fulfilling night’s sleep, allowing us to wake up refreshed and ready to tackle the challenges of a new day. So, take these tips to heart, and may your journey toward better sleep be filled with peaceful nights and energized mornings.

5 Reasons People Have Toxic Relationships (And Ways to Reverse It)

May 27, 2017 by Power of Positivity

The Dictionary refers to toxic behavior as:

of, pertaining to, affected with, or caused by a toxin or poison: a toxic condition.
acting as or having the effect of a poison; poisonous: a toxic drug.
causing unpleasant feelings; harmful or malicious: a toxic boyfriend; toxic criticism.
pertaining to or nothing debt that will probably not be repaid: toxic mortgages.
pertaining to or noting a financial instrument or another asset that has no value or an unknown value because there is no market for it: toxic mortgage-backed securities.

An adjective is a “work the describes, identifies, or further defines a noun or pronoun.”

No, this is not an English lesson; it’s something much deeper, honest, and more important. To be honest, this piece is written to “check” those who may be acting in a toxic way to their partner – and, more importantly, provide guidance on what to do about it (if you’re so willing).

Nor is this an article to take lightly. Perhaps you are on the receiving end of someone’s toxic behavior. You’re no dummy; you understand that someone has been harmful – and when you feel it, it hurts.

This article is intended to help both sides. We hope that something constructive comes out if this knowledge and that the healing process can begin.

“Mistakes are always forgivable if one has the courage to admit them.” – Bruce Lee

Here are five signs of toxic behavior in your relationship (and ways to reverse them)

1. Insecurity is toxic

Insecure partners have the tendency to harbor a deep sense of self-doubt. This self-doubt often leads to the person overanalyzing everything in a relationship, from a few uttered words to their partner’s body language.

Needless to say, if you are unable to feel some semblance of self-confidence, it’s quite likely that your insecurities will quickly become apparent. These insecurities manifest in your day-to-day conversations, negative body language, and other dramatic behaviors.

Suggestions:

Try to enjoy the moment, trusting that your partner is doing the same.
When you’re beginning to feel insecure, cite positive affirmations that emphasize your self-worth.
Remember that you’re worthy of love. Trust that your partner sees this.

2. A hot temper

This is one that many of us have either experienced or have been a witness. People that are hot-headed continue to have cycles of anger, regret, and shame. Too often, this cycle involves impulsive behavior directed towards your partner – and hurtful words that you come to lament sincerely.

Partners with a hot temper are difficult to get along with. Their other half may feel the need to “walk on eggshells” to avoid triggering another temper tantrum.

Suggestions:

If you’re hotheaded, you must develop a sense of self-awareness. Without this essential skill, nothing else will help much.
Know when your temperature “scale” is going up, and do something – anything that relaxes your mind. Do this away from your partner until you’ve calmed down.
If needed, research anger-management options.

3. Problems are left unsolved

More specifically, allowing problems that you created go unsolved. Obviously, this abdication of responsibility is unacceptable in any situation – but the repercussions within the context of a relationship are often very severe.

Our brain has developed something called the negativity bias. We’re inclined to remember the bad more than the good – a function of the brain that doesn’t bode well in bad relationships for obvious reasons.

Suggestions:

First, be honest with yourself and admit if a pattern of “problem-creating” exists. Be specific about the underlying causes (e.g. money, coming home late, neglecting duties, etc.)
Accept responsibility.
Make a plan to change the behavior, and reiterate this plan to your partner.

4. Addiction to technology/social media

We all love our smartphones, tablets, and laptops. But some people prioritize their relationship with tech above that of their partner – and this can create some serious problems. As it is, between work and other responsibilities, couples don’t have much time together already.

Any ambiguity in a relationship isn’t healthy. If the relationship’s trust level is still developing, constant use of social media can cause jealousy and doubt. The presence of ambiguity, jealousy, and doubt usually doesn’t bode well for a relationship’s future.

Suggestions:

If you don’t have one already, make a schedule implementing 30-minute increments. Use this schedule to determine times to “get your fix.”
Save your tech use for the weekend.
Don’t publish personal details of your relationship on social media.

5. Conflict avoidance

Some people are naturally more conflict-averse than others. Some people are direct, and approach conflict in the same manner. On the other hand, others are too shy or introverted to deal with conflict at all. That said, one aspect of life where this last approach is not okay is in a relationship.

An unwillingness to approach conflict like a mature adult (no matter how uncomfortable) sends a message to your partner that engaging you is only possible under certain conditions. Of course, this very notion is ridiculous. Things must be dealt with sooner or later, and it’s best to approach the situation maturely.

Suggestions:

Explain to your partner that you’re conflict-avoidant, and it’s something on which you’re working.
Understand that it’s okay to be uncomfortable with conflict – many people are. If this is your disposition, research ways to handle conflict that suits your personality.
Don’t turn your back on your partner in the event of a conflict. Instead, just tell them you need to think a bit. When you’re ready, approach your partner and have a conversation.

References:
Dictionary.com (2017). Definitions: toxic. Retrieved May 8, 2017, from http://www.dictionary.com/browse/toxic
Lewis, A. (2017). 17 Signs You’re Actually the Toxic One in the Relationship. Retrieved May 8, 2017, from http://www.rd.com/advice/relationships/signs-toxic-one-relationship/
Vaish, A., Grossmann, T., & Woodward, A. (2008). Not all emotions are created equal: The negativity bias in social-emotional development. Psychological Bulletin, 134(3), 383-403. doi:10.1037/0033-2909.134.3.383

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