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Research Reveals Why You Should Never Check Your Phone Before Bed

May 16, 2017 by Power of Positivity

Quick question: when was the last time you looked at your phone? Can this time be measured in hours, minutes…seconds?

Mobile devices, particularly smartphones, are now part and parcel of our daily lives. They can access nearly every piece of information: directions, bank account info, news and events, daily tasks, and many others. Of course, they also provide near-immediate access to less-than-vital information.

Deloitte & Touche, perhaps the world’s most prominent consulting firm, concluded in a research study that: “…mobile devices have become so ubiquitous that anyone without access to one is unable to participate in the full spectrum of activities that comprise our global economy.” In other words, smartphones are becoming less of a “want” for many.

Smartphones are excellent tools; convenient and compact, they provide access to essential information. Smart devices serve several private and business functions and have revolutionized how we communicate with one another.

But, as with any “tool,” it can be misused.

The Unintended Consequences of Overusing Your Phone

Many experts in medicine, public health, law enforcement, and others overwhelmingly agree that smartphones have become a serious distraction – a distraction that can result in severe consequences.

In a report published by the National Safety Council, researchers reviewed 180 fatal vehicle accidents from 2009 to 2011. According to the report, 52 percent of all deadly crashes stemmed from cell phones. Tragic.

Many of us are addicted to our smartphones – and this addiction has unintended consequences. These unintended consequences adversely affect our health and overall quality of life – and, maybe, the health and lives of others.

“All told, we look at our phones approximately 47 times a day, and that number rises to 82 for 18-24-year-olds. Collectively US smartphone users check their phone in the aggregate more than 9 billion times per day.” – Deloitte & Touche: 2016 Global Mobile Consumer Survey: US Edition.

Sleep and Your Phone: A Bad Combination

While we may never be involved in a car accident resulting from misguided cell phone use, it can manifest health problems. According to a study published in the journal PLOS ONE, excessive “screen time” has been linked to poor sleep quality – a widely-acknowledged public health concern.

Sufficient sleep is essential to both physical and mental health. Dr. Gregory Marcus, the author of the study and director of clinical research at the University of California, San Francisco, concurs: “There’s growing evidence that poor sleep quality is not simply associated with difficulty concentrating and being in a bad mood the next day, but may be a really important risk factor to multiple diseases.”

Medical experts have discovered a correlation between sleep deprivation and cardiovascular disease, depression, diabetes, obesity, and premature death.

The Study: Hypothesis and Methodology

The study’s primary objective was to test the hypothesis that increased screen-time results correlate with poor sleep quality. To test this hypothesis, Marcus and his team measured smartphone screen time (defined as “the number of minutes in each hour the screen was on) via an approved application (“app”).

The researchers collected the data over a 30-day window, then analyzed and categorized into total and average (per day) screen-time. The team computed the average screen time during “self-reported bedtime hours” and periods of sleep.

The researchers obtained information relating to demographics, medical history, and sleeping habits as a control method.

Results and Conclusions

Upon analyzing the aggregate data, the research team observed the following:

– Younger adults have a much higher average screen-time than other demographics.

– Participants exceeding the average screen-time had shorter durations of sleep and worse sleep-efficiency.

– Participants exceeding the average screen-time during self-reported bedtime hours “were associated with poor sleep quality, decreased sleep efficiency, and longer sleep onset latency (wakefulness).”

– Screen-time varies across demographics (e.g., age, race, socioeconomic status), potentially linking cultural aspects of a person with smartphone usage.

The study’s authors conclude the survey by citing the following information:

– The study’s results reinforce other published research – and related findings – about adults and smartphone use and “confirm that adults spend a substantial amount of time using their smartphones.”

– Screen-time is strongly associated with poor sleep.

– Poor sleep may result in increased screen-time.

– Exposure to smartphone screens during bedtime may negatively affect sleep.

Never Check Your Phone Before Going to Bed

Besides Ditching Your Phone, Here Are 12 Other Better Bedtime Habits

1. Keep All Electronics Out of Your Bedroom

While you know your cell phone can interrupt your sleep, any electronic can do the same. They emit blue light, and even the slightest of these lights can inhibit your rest. According to The Sleep Foundation, these lights stimulate the brain and make sleep challenging.

2. Wind Down and Hour Before Sleep

Many people can’t just hop into bed and fall right to sleep. So, it’s best to use a wind-down period to help your body and mind prepare. Maybe reading a book or playing the piano can help to calm you. Whatever you choose to do, make sure you do it in a dimly lit area to don’t stimulate yourself rather than relax.

3. Keep a Set Bedtime

Setting a time to go to bed and a time to wake is very important. Your body thrives on schedules, and your internal clock knows that 11 pm is time to go to sleep, and it will start preparing for that activity. You can mess up your circadian rhythm when your sleep/wake cycle is off, making you feel horrible.

According to The Sleep Foundation, your circadian rhythm is your internal clock that runs on a 24-hour cycle. This inner clock relies on environmental cues to operate, specifically light. Therefore, you feel tired when it’s dark outside and energized when it’s daytime.

4. Avoid Caffeine

While it may sound tempting to have a cup of coffee with dinner, it’s best to skip any caffeinated beverage after 3 pm. If you can’t make it that long without the caffeine boost, try avoiding these drinks three hours before your usual bedtime. Since caffeine is a stimulant, your restless nights can be caused by consuming too much of it.

5. Watch Your Liquid Intake

If you drink a big glass of water before bedtime, it only stands to reason that you will need to use the restroom during the night. Some folks have smaller bladders than others, so if you know getting up to go potty is an issue, you need to cut off all drinks after a specific time.

It’s estimated that a three-hour window with no liquids is sufficient. If your mouth gets dry, try some sugar-free gum or a mint to help keep your mouth moist without putting extra fluid into your system.

6. Try Meditation or Yoga

One problem that many people have is that they can’t sleep because their mind is racing. It’s hard to shut down your brain when it’s been going in high gear all day long. So, the best way to prepare yourself for rest is to try something like meditation or yoga.

Both ancient arts can help to release stress and tension from your body, and they will allow you to enter a peaceful state that’s conducive to sleep. Meditation helps purge all the negativity you’ve picked up from the day and gives you an overwhelming sense of calm that makes sleep effortless.

7. Don’t Lie Restless for More Than 20 Minutes

There are some nights when sleep just doesn’t come easy. If you’ve laid and tossed and turned for more than 20 minutes, get up and do something. A small activity in a dimly lit room can help encourage sleepiness.

8. Use Blackout Curtains/Blinds

Since your body needs darkness to sleep, any little bit of light can inhibit the process. The glow from the moon might be beautiful, but if this light is beaming through your windows, it will not help you rest.

Blackout curtains or blinds are an excellent option for shift workers who sleep during the day and work at night, as this will certainly mess with your circadian rhythm. However, these little devices can also help those with streetlights and other bright lights that come through the window and inhibit sleep.

9. Crate Your Pets

While sleeping with your dog or cat may be enticing, it’s best to crate them to enhance your sleep. Many animals tend to hog the bed and make you crowded and unable to rest properly. You don’t need all their dander on your sheets that can aggravate your allergies. It’s best to create your animals to ensure a good night’s rest.

10. Never Use Alcohol to Sleep

Have you ever heard of having a nightcap? Skip the alcohol if you’re having trouble sleeping, as it can mess with your sleep cycle. Instead, try a nice glass of warm milk or a natural supplement like melatonin to help you rest.

11. Set an Alarm Clock

Since you’re kicking the phone to the curb, it’s time to pull out the old-fashioned alarm clock. After you train your body to wake up with the alarm, soon you will find that you don’t even need it. Your body will awaken without this device as it’s put itself on an internal timer.

12. Wear Socks to Bed

While wearing socks to bed is natural for some folks, it can affect your sleep. Did you know that it can inhibit your rest if you have cold toes? Additionally, women going through menopause and having difficulty regulating their body temperatures may find that socks help balance their inner thermostat. Try to find some socks made of natural soft fibers, as they’re the optimal choice.

Final Thoughts on Putting Away Your Phone for a Better Night’s Rest

Americans have become accustomed to having their phones by their bedside, which isn’t a good idea. First, you’re tempted to surf the night away and take away from your precious sleep time, and second, you’re denying your partner your communication because you’re on the phone.

Insomnia is a real problem, and many people don’t realize that there are so many things they can do to help this issue. By removing electronic devices, setting a bed schedule and an alarm clock, and doing an activity that helps you wind down, you can enhance your rest and wake to feel refreshed.

15 Thoughts That Are Toxic To Your Life

May 10, 2017 by Power of Positivity

Negative thinking often happens automatically, without us even realizing we’re engaging in this toxic habit. Our brains tend to run on autopilot, repeating the same thought patterns over and over again. Many people feel they have no influence on these thoughts, but they actually hold a lot of power in changing them.

Simply put, toxic thoughts will absolutely paralyze you, keeping you from living a happy, healthy life. We know that in today’s world, thinking positively 24/7 just isn’t realistic, but you can work to change some of the negative thoughts so that you have a more optimistic outlook on your life.

The brain is certainly a complex machine, and scientists are still trying to understand why we have negative thoughts, and where they come from. However, based on our current knowledge, we know that we CAN change how and what we think, and we can simply allow thoughts to come into our brains without attaching ourselves to them.

Researchers even agree that toxic thoughts can contribute to mental health disorders like depression and anxiet.

With that said, we’ve made a list of the most toxic thoughts you could possibly entertain, so that you will know what impact they make on your life. We hope this will help you to pay closer attention to your thought patterns, and correct them if need be.

HERE ARE 15 THOUGHTS THAT ARE TOXIC TO YOUR LIFE…

1.“I’M NOT GOOD ENOUGH.”

Sadly, many of us believe this negative statement, and even allow it to stand in our way of success, love, and happiness. Don’t buy into it. Sure, you might be able to improve and change things in your life, but that doesn’t make you unworthy of what you want.

This is definitely a statement that you want to toss into the garbage, or at the very least, not believe when it happens to enter into your mind. The world constantly tells us we need to be a certain way in order to either have fame, success, love, happiness, admiration, etc, but the only person you need to answer to at the end of the day is you.

The only person you need to be good enough for is yourself. Period.

2. “I HAVE NO PURPOSE.”

Again, this is one of the most widespread toxic thoughts. Still, it is one that can tear us apart inside if we ruminate on it too much. If you feel you don’t have a purpose, first look at your hobbies and interests. Could one of those perhaps lead you to your purpose? Could you spend more time doing the things you love and eventually turn it into a career?

Also, consider this. Maybe we have multiple purposes in life, and shouldn’t just pigeonhole ourselves by thinking we must keep searching for this one grand mission we need to fulfill. We can all speculate on our ultimate purpose, but no one really knows why we came here. All we know is, we’re here right now, and we have to make the best of it somehow. Do whatever makes you come alive, and don’t stress yourself out worrying what others might think.

3. “I’M WORTHLESS.”

In today’s world, we’re under immense pressure by our employers, bill collectors, and even family, friends, and significant others. We have so much weight to carry around because of all these responsibilities, and when we fail at something, it can be quite easy to feel worthless. If we disappoint our boss or family, our ego and sense of self-worth can take a heavy blow, leaving us feeling like a failure.

However, just remember that no one is perfect by any means, and we all make mistakes sometimes. We’re all a work in progress, and this will remain true throughout our lives. Stop being so hard on yourself, and learn to reward yourself for your achievements and simply look at your failures as opportunities for improvement.

4. “LIFE IS TOO HARD.”

Trust us, you are not the only one feeling this way. Millions, even billions, of others probably feel the same. However, life is largely about problem-solving, and we must tackle one thing at a time. Our brains cannot process too many problems simultaneously, so focus on the task at hand, and move on to the next.

Write down your goals, go after them, and don’t place any limits on yourself. Life’s only hard if you make it that way, and if you believe it is. Make your life how you want it, laugh at the good times, and learn from the hard times. That’s really the only way any of us can stay (somewhat) sane in this crazy world.

5. “I WON’T BE HAPPY UNTIL…”

Stop right there. Don’t let yourself finish that sentence, because happiness can be had right here, right now if you allow yourself to feel it. Feeling a little down? Put on your favorite music, call up an old friend, throw a dance party for one in your room, or have a couple scoops of ice cream. Life is way too short to bottle up your happiness and only allow yourself to feel it when certain conditions have been met.

For example, what if you said “I won’t be happy until I move to a different city.” So, will you live in a state of misery until you get there? You’re cheating yourself out of living if you fall into this toxic thoughts. Learn to find the silver lining in the dark clouds, because one day, you’ll look back on your life and wish you had felt happier while living it.

6. “IT’S TOO LATE TO CHANGE MY LIFE.”

This is a fable that many people like to read over and over again, but here’s a spoiler for you: it won’t have a happy ending. So, close that book right now and open a new one. You don’t need that kind of negativity in your life. If you want to make a change in your life, only you can make that happen. Only you are standing in your way, so you have to drop the idea that you’re too old/too stuck/too this or that to transform your life.

It’s never too late to go after your dreams, so never stop chasing them.

7. “I’M NOT READY.”

This might come as a shocker, but no one is ever ready. We all are just making leaps of faith and hoping things work out. No one will ever knock on your door and tell you you’re ready; you have to just go for it and see where life will take you. The belief that you’re not ready is what’s holding you back, so start believing the opposite and see what happens.

8. “I DON’T HAVE TIME.”

None of us really has oodles and gobs of time, but we can set aside some time for what we need to accomplish. If you want to achieve a dream, it will take time to get from Point A to Point B. It will take blood, sweat and tears to get there, and you have to be willing to put in a little elbow grease and drop the excuses to see results. If you really want something, you’ll make it a priority and allot some time to work solely on the things that matter to you.

9. “I DON’T BELONG HERE.”

If you feel like an alien here, don’t worry – we all do. None of us asked to be here, but we can make the most of the experience while it lasts. If you feel you don’t belong, try to find a group where people share your interests. If you don’t know what interests you, do a little soul-searching to find it. Just try different things as well, and see if any of them grow on you after a while. We all came from the same source, so we’re all connected in that way. Don’t ever feel like you’re alone, because all of us are in this together.

10. “I’M NOT GOOD AT ANYTHING.”

Yet another toxic statement that so many of us tell ourselves regularly. If you don’t feel good at anything, write down a list of things you enjoy doing, and practice them. Don’t compare yourself to others, either. The only person you should try to be better than is the person you were yesterday.

11. “NO ONE LIKES ME.”

It’s natural to want to feel accepted as part of a group, but just remember that you have to accept yourself first before others can. You don’t need the approval of anyone but yourself.

Also, don’t chase after people. The right people will come along and love you for exactly who you are when you follow your heart.

12. “I FEEL SO FAR BEHIND.”

Again, you won’t get anywhere by comparing yourself to others. Just do the best you can with what you have, and everything will fall into place eventually. Comparing yourself is a game you won’t ever win, so don’t even bother playing it. Everyone is moving at a pace that works for them, so find what works for you and use that to measure your progress. This insight helps you control those toxic thoughts.

13. “I’M A FAILURE.”

You can fail at things, but that doesn’t means you’re a failure. If other people believe this about you, then let them; you won’t change their mind. However, at the end of the day, you have to answer to the person in the mirror, so don’t bring him/her down even further. Lift yourself up, and realize that many failures often lead to a great success. You can’t have success without failure, so keep that in mind.

14. “THE FUTURE SEEMS SCARY.”

Things that we can’t predict often feel scary to us, but we can’t allow ourselves to live in the future. We must live in the here and now, as uncertain as the world’s future might seem. All we have is this moment, so make the most of it.

15. “MY GOALS SEEM IMPOSSIBLE TO REACH.”

Your dreams are only impossible if you believe they are; remember, your mind has immense power, and you must not allow it to dictate your future with negative thoughts. Sure, your ultimate goal might be years away, but you can reach it by setting smaller milestones for yourself, and building your empire from there.

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

How to Train Your Brain to Be More Optimistic

May 10, 2017 by Power of Positivity

Being optimistic isn’t always easy, especially in a world that often seems cruel and unforgiving. We’re hardwired to have a negativity bias since searching for problems gives us an evolutionary advantage. However, it’s possible to shift your perception through willpower and regular practice of positive thinking. Our brains have an incredible ability to adapt based on our environment and experiences.

Neuroplasticity is the human brain’s ability to reorganize itself by developing new synaptic connections throughout life. So, even a person with the most negative mindset can have a brighter outlook on life. According to research, optimism doesn’t just benefit your mental health; it can also lead to a longer, healthier life.

We’ll show you a few ways to shift your thinking, so you always see the silver lining in the dark clouds.

5 Ways to Teach Your Mind to Become Optimistic

1. Override Negative Thinking With Optimistic Thoughts.

You want to replace any negative thoughts with a positive one, even if you have to repeat this a million times. Your brain naturally looks for problems, as we stated above, but you can teach it to think differently.

For instance, if you’re worried about an upcoming exam and feel like you’ll fail, constantly reassure yourself that you will pass. You have the remarkable ability to influence your reality based on your perception.

So, if you reprogram your mind to think positively, you’ll also start to notice the shift in the outer world. It also helps avoid negative media such as news or social media, as these outlets can increase stress levels.

Remember, most chaos in life stems from our minds. So if we can quiet the mental chatter, we can experience life on a deeper, more meaningful frequency. Practicing positive affirmations such as “I love my life” or “I believe in myself, and my abilities” can help shift your thinking.

2. Keep a Gratitude Journal.

Another great way to create a more optimistic mind is to write down what you’re grateful for each day. Before you even get out of bed in the morning, pull out your journal and jot down a few blessings in your life. It doesn’t have to be anything extravagant; simply being able to breathe, write, think or see is an incredible gift from the universe.

Maybe you saw a beautiful flower on the way home from work yesterday, or your spouse brought you coffee in bed. Perhaps you’re thankful for the friends and family who support you in tough times and create precious memories with you. There’s always something to have gratitude for if we pay attention to the subtle aspects of life.

Slowing down and observing the bountiful life around you will help you see things more favorable. Some studies have even found a link between gratitude journaling and lower instances of depression.

3. Practice Mindfulness to Become More Optimistic.

Being optimistic will seem difficult if you’re reliving the past or worried about the future. The only way to combat a wandering, fretful mind is to root down firmly in the present. You can do this through meditation, deep breathing, yoga, or even visualization. Imagine walking barefoot through a lush, green forest, noticing all the sights and sounds of nature.

At that moment, you’re not thinking about bills you have to pay or the argument you had with your spouse. You’re simply being, breathing in and out slowly, enjoying the gift of life without judgment. You are not trying to fix or change anything about the scenery–you’re just taking it all in as you pass by.

Now, bring that feeling into your body and mind, whether in a busy store or at your desk. Notice all the sights and sounds around you without passing judgment. To become more optimistic in life, you must learn to neutralize the thoughts in your mind, constantly passing judgment or labeling situations. It’s not easy, but you can learn how to accept whatever happens around you without feeling overwhelmed or carried away by it with practice and determination.

Studies have found that mindfulness (attention regulation and awareness toward the present moment) can reduce negativity bias and increase optimistic thinking.

4. Have a Regular Meditation Practice.

Our thoughts become harmful when we strongly dislike something or someone. To have a neutral, stable mind, we must learn to move beyond likes and dislikes so that no experience harms or excites us. You might not see the problem with liking certain things, but that breeds attachment, which causes suffering once the excitement dissipates. That doesn’t mean you can’t enjoy life, but you will experience a far greater bliss by going within and discovering your soul.

Countless studies have proven that people who regularly meditate tend to have a more optimistic mindset. In particular, compassion or loving-kindness meditation helps foster feelings of positivity and empathy towards oneself and others.

5. Get Your Body Moving.

Your mind and body are intricately connected, so exercise benefits your physical and mental health. A study found that highly active individuals had a more optimistic outlook on life than people who rarely or never exercised. Since working out releases feel-good hormones, it also lowers stress and improves mental wellness. You don’t have to do any strenuous workout to receive the benefits; simply walking briskly in your neighborhood or local park can make you more optimistic.

Final Thoughts On How to Be More Optimistic

Many of us find it challenging to maintain a positive outlook in our hectic lives. However, we can reclaim our mental health by becoming more mindful of our reactions and learning to slow down. Being optimistic doesn’t happen overnight, but with regular practice and a commitment to improving ourselves, we can shift our thinking patterns.

For example, regular meditators have a more positive mindset since they’ve trained their brains to see the silver lining in all situations. That doesn’t mean they’re perfect, but people who practice mindfulness experience less distress in daily life. In addition, exercising, keeping a gratitude journal, and practicing positive affirmations can alter your perspective for the better.

10 Signs Of Fibromyalgia Never to Ignore

May 10, 2017 by Chris Butler

Fibromyalgia is a particularly distressing condition that can affect someone mentally and physically. Upon awakening, someone with fibromyalgia commonly experiences a rapid onset of fatigue when attempting to move their body.

The severe mental and physical complications of fibromyalgia can make one’s daily routine a difficult path to navigate. Before delving into the signs of fibromyalgia, here are some relevant facts about the condition:

Women aged 25 to 60 comprise the majority of fibromyalgia patients.
Women are ten times more likely to develop the disease.
Diagnosing fibromyalgia requires a comprehensive physical examination, as a physician must rule out any other similar conditions.
Your doctor will order a blood test, specifically a full blood count (FBC) and thyroid exam, to diagnose the condition.
Upon a diagnosis of fibromyalgia, patients must often visit a rheumatologist for proper treatment.

We sincerely hope that this article is insightful and inspires those with fibromyalgia to seek medical guidance.

Never Ignore These Ten Red Flags That May Reveal Fibromyalgia

Do you have any of these symptoms?

1. Head-to-toe pain

Most of those who visit their doctor and receive this diagnosis complain of proliferating body pain. Indeed, many describe fibromyalgia pain as “deep, sharp, throbbing or aching.

Moreover, it can affect ligaments, muscles, and tendons. The pain associated with fibromyalgia is often consistent and unresponsive to typical over-the-counter (OTC) pain medications.

2. Persistent fatigue, or exhaustion

Fatigue is the second most common complaint of people diagnosed with fibromyalgia. The primary difference between someone experiencing “tiredness” and extreme fatigue (i.e., exhaustion) is the duration of associated symptoms.

Those with fibromyalgia frequently associate their sense of fatigue with a case of the flu. They are unable to perform at an average level. This feeling of exhaustion applies to simple tasks, exercise, and even waking up.

3. Body stiffness

More than 75 percent of those with the condition experience bodily stiffness, particularly during morning hours. This physical sense of rigidity is similar to those diagnosed with arthritis, especially inflammatory or rheumatoid arthritis.

In some cases, these symptoms fade within 10 to 15 minutes; in others, they’ll last most of the day, if not all waking hours.

4. Poor quality sleep

Due to their physical and mental states, those with fibromyalgia find it difficult to get quality sleep. One reason for this is the erratic brain activity experienced in fibromyalgia patients during rest. Further, that uneasiness in falling asleep is followed by interruptions caused by irregular brain activity.

5. “Trigger points” that evoke pain or tenderness

Like arthritis patients, those with fibromyalgia usually have trigger points. Indeed, these areas of the body produce painful sensations in disproportionate frequency.

Sadly, when you apply even slight pressure, these “trigger points” are harrowing. Fortunately, a specialist can provide valuable insights into managing them. Readily available anti-inflammatory OTCs can alleviate some of this pain.

6. Abnormal digestion

Constipation, diarrhea, and bloating are all potential symptoms of fibromyalgia. According to WebMD, approximately 40 to 70 percent of patients experience symptoms similar to Irritable Bowel Syndrome, or IBS.

Acid reflux and gastroesophageal reflux disease (GERD) occur similarly.

7. Numbness, swelling, or tingling

About half of those with fibromyalgia experience a “pins and needles” sensation in their arms, feet, hands, and legs. Doctors call this paraesthesia. For some, these sensations may last no longer than a few minutes; for others, they can be pretty consistent.

Similar to many fibromyalgia-related symptoms, paresthesia is often barely noticeable. However, it is crucial for those experiencing frequent numbness, swelling, or tingling in the arms, feet, hands, or legs to seek medical advice.

8. Spasms of the fingers and toes

In 25 to 50 percent of fibromyalgia patients, there are arterial spasms of the hands or toes. This symptom occurs as a result of exposure to either cold or stress. Importantly, affected areas will often take on a bluish or pale coloration and are also accompanied by pain.

Known as Raynaud’s syndrome or Raynaud’s phenomenon, the symptoms, as mentioned earlier, often dissipate when you apply heat.

9. Sensitivity to temperature

Because of their bodily state, it is pretty tricky for those with fibromyalgia to regulate their body temperature. As you’ve likely noticed, some of the above-mentioned symptoms are strikingly similar to arthritis.

It is common for any fluctuations in temperature to affect people who have fibromyalgia. At times, these patients complain that the environment is too cold or hot to their liking. Indeed, this symptom makes it difficult for them to be productive or properly rest.

10. ‘Fibro fog.’

Similar to ‘brain fog,’ fibromyalgia may manifest into concentration problems. Also, people with the condition may experience short-term memory difficulties. They may also have general feelings of confusion, forgetfulness, and lack of mental clarity.

Without proper medical intervention, ‘fibro fog’ can negatively affect one’s daily life; this is particularly evident during work or personal time.

10 Care Tips For People Who Have Fibromyalgia

Experts suggest these ten self-care tips for relief from your fibro symptoms and ways to improve living with this chronic condition.

1. Manage stress with meditation

Stress increases fibromyalgia symptoms. To feel better, reduce and manage your daily stress. That’s because people with fibromyalgia often struggle with anxiety and depression. Therefore, learning what triggers your anxiety and managing stress will reduce your symptoms. Meditation is a way many fibro sufferers say to lower their stress. Meditation gives you a feeling of peace and calms you emotionally and physically. The emotional benefits of meditation include:

Increase your self-awareness

Focus on the present
Manage stress
Gives you perspective in stressful situations
Minimizes your negative emotions
Helps you feel more patient
Increases your creativity

2. Get enough sleep

One predominant symptom of fibromyalgia is insomnia. You may find it difficult to fall asleep and stay asleep during the night. Thus, you must create a calming bedtime routine to help your body wind down at night. So take a warm bath.

Also, lower your adrenaline by not watching television or being on your computer. That’s because blue screens affect your ability to fall asleep. So shut down your computer and smartphone at least one hour before bedtime. Eat a high-protein snack to avoid low blood sugar waking you up during the night.

3. Exercise, but not too much

Overcoming the pain associated with fibromyalgia is challenging. You may not feel like exercising if you’re in a lot of pain. However, regular exercise helps you manage your painful symptoms. But don’t overdo it. Pushing yourself too hard with high-intensity activities will cause your fibromyalgia symptoms to get worse. Incorporate low-impact exercises at least three times a week. Low impact exercises you can try include these:

Light yoga
Walking
Swimming
Tai chi
Water aerobics

Spread out your exercises throughout the week to reduce your pain. So get outside for some fresh air and sunshine. Spending time outdoors will improve your mood, give you extra vitamin D, and reduce your pain.

4. Rest

People living with fibromyalgia say they’ve learned to listen to their bodies. Don’t ignore signs of fatigue. Take a break if you’re feeling exhausted. Avoid pushing yourself too much. Overdoing it will increase your stress and pain. Regular little breaks throughout your day are the secret to feeling better and having more energy. Try reading or doing a relaxing hobby to give your mind and body a break.

5. Take Hot Baths

Another self-care tip fibro sufferers suggest is taking a hot bath or shower to reduce your pain and stiffness. The hot water warms up your joints and muscles. It helps you relax and feel less stiff. Warm baths get your blood flowing, which improves the oxygen flow throughout your body. The steam from the tub allows you to breathe deeper and slower. You may enjoy going to a spa that has a sauna. Thermal therapy can lower your pain levels and improve your overall quality of life.

6. Be flexible about work

If you have fibromyalgia, you know you can’t have a job that’s too physically or mentally tiring. Giving up the job you love can be difficult. But it’s essential to be flexible. Perhaps you can find a job within your field which allows you to work without increasing your fibro symptoms. So if you struggle with these changes in your life, find a counselor to discuss how you feel. They can help you learn how to cope with your life with fibromyalgia.

7. Reduce inflammatory foods

Studies show that an anti-inflammatory diet reduces your body’s triggers of inflammation. Lowering your inflammation reduces your fibro symptoms. Besides that, it reduces your chances of getting certain diseases such as heart disease, arthritis, some types of cancer, depression, and Alzheimer’s disease. Inflammatory foods you should avoid include the following:

Refined carbohydrates like pastries and bread
Sodas and other sugar drinks
Red meats such as beef, bacon, and sausage
Processed foods
Fried foods such as french fries

Instead, add these anti-inflammatory foods to your regular diet to reduce painful fibromyalgia symptoms. These foods include:

Olive oils
Leafy greens such as kale or spinach
Nuts and seeds like walnuts and almonds
Fatty fish like salmon and tuna
Berries like blueberries and strawberries
Citrus fruits like oranges
Tomatoes

8. Stay positive

Despite your struggles with fibromyalgia, it’s helpful to stay positive. A positive attitude won’t change your situation. However, it will lift your mood and lower stress. You can practice staying positive by adopting these practices:

Staying connected to your loved ones
Remembering to be thankful
Getting involved in hobbies or activities, you enjoy
Having a purpose in life
Looking for good things each day

9. Get a massage

One way to reduce the stiffness and pain of your fibromyalgia is to get a weekly massage. That’s because massage helps reduce your pain and lessens the stress and anxiety associated with fibromyalgia. Find a massage therapist familiar with fibromyalgia because they need to do gentle massage to avoid causing you more pain.

10. Listen to music

Music has a powerful effect on your emotions and mood. Studies show that listening to music affects your nervous system, lowers your stress, and helps heal faster. So choose any music you like that enhances your sense of peace and calm. Listening to soft music at night before bedtime will help you sleep better.

Final Thoughts on Fibromyalgia

Four million Americans struggle with fibromyalgia today. Of course, you know the importance of managing your symptoms if you’re one of those individuals. There’s no one way to eliminate fibromyalgia symptoms. However, fibro sufferers suggest these ten self-care tips to reduce your pain, fatigue, and other common symptoms of this condition. Hopefully, you’ll find one of these self-care tips to reduce your symptoms. Besides, this information can improve your overall quality of life living with fibromyalgia.

5 Things To Give Up Right Now (Even If You Don’t Want To)

May 7, 2017 by Power of Positivity

Giving up anything we’ve come to embrace (consciously or not) as part of ourselves is often a tricky endeavor. Compiling a list of things that each one of us “shouldn’t do” is also hard. But we digress.

We sincerely believe that giving up the five things on this list will lead to a happier, healthier, and more fulfilling life. Each item has the potential to eliminate a ton of stress and possible heartache while maybe even providing a renewed sense of freedom.

Here are five things we should all aim to give up:

“Nothing is more intolerable than to have to admit to yourself your own errors.” Ludwig van Beethoven

1. Give Up The Need For Control

Aside from positive self-control, we should each minimize the need to feel in control of things around you.

People tagged with the “control freak” label always need to feel in control of events, situations, and especially people; this last one strips the right of each individual to be themselves simply. Controlling others is a form of abuse, something nobody should have to experience.

Letting go of this need for control, no matter how hard at first, will feel like a tremendous weight has been lifted. It’s quite likely that your relationships will improve as well.

2. The Need To Be Right

For some of us, the idea of admitting a mistake – or conceding that someone else is right – produces a sense of dread. In this regard, we share the same sentiment as the great Bruce Lee, who once said:

“Mistakes are always forgivable, if one has the courage to admit them.”

Countless relationships and friendships have ended because one (or both) person ALWAYS had to be right; no matter any facts or evidence to the contrary.

Not only is this erroneous stubbornness a relationship-breaker; it’s a very unhealthy behavior – not just for the individual, but to those unfortunate enough to be exposed to it.

Ever had a boss with an insatiable need to be right? How terrible was it to work under the microscope of a borderline tyrant? These same feelings surface in others when we insist on being right.

3. Give Up The Need To Complain

Totally giving up the act of complaining is similar to giving up the need to breathe. Inwardly or outwardly, we will all engage in a grumbling episode from time to time. We all possess enough self-awareness to admit whether or not we’re constant complainers – and whether or not a change in outlook is in order.

The uncomfortable (but freeing) reality is that external stressors are a matter of internal perception. Sir Charles Lyell, in 1863, wrote:

“It may be said that, so far from having a materialistic tendency, the supposed introduction into the earth at successive geological periods of life – sensation, instinct, the intelligence of the higher mammalia bordering on reason, and lastly, the improvable reason of Man himself – presents us with a picture of the ever-increasing dominion of mind over matter.“

In short, our improbable existence, and the indisputable superiority of our species’ innate intellect to adapt in spite of seemingly insurmountable challenges throughout the ages proves the natural power of man.

Complaining is a pointless act. Instead, use your mind and overcome the matter.

4. The Need To Make Excuses

Excuse making is an act of self-limitation – a behavior that can stunt individual progress.

Instead of putting forth the necessary effort to achieve our goals, finish a task, or follow through on a commitment, many of us will instead take the easy way out. Allowing some baseless excuse to spew from our lips is the easiest way out possible.

Attribute constant excuse-making to ignorance, immaturity, or laziness; the effects are disruptive, even disastrous. But this can all change if we’re able to admit this shortcoming and drive forward.

George Washington Carver, an African-American born into slavery, received nationwide recognition (including in Time Magazine) for his breakthroughs in the areas of botany and biology throughout his lifetime. Despite living in a time of extreme racism, Mr. Carver once proclaimed

“Ninety-nine percent of the failures come from people who have the habit of making excuses.”

That’s an eye opener, indeed. Well put, Mr. Carver.

5. Give Up The Need To Limit Yourself

As intelligent human beings, we are aware when something we’re doing is holding us back.

We couldn’t possibly list every single thing that is counterproductive to health, growth, and happiness. We’re all different, which only makes such any attempt to compartmentalize limiting behavior all the more impossible.

Are you a chronic procrastinator? Slowly work on disciplining yourself to get things done on time.

Are you engaging in habits you know to be harmful?

Maybe you drink a bit too much, watch too much television, spend too much money, hang out with the wrong crowd, (fill in the behavior here)…it’s never too late to commit to change.

Admit your shortcomings and work (however slowly) to finding a different way.

6 Warning Signs of a Nutritional Deficiency

May 7, 2017 by Power of Positivity

A nutritional deficiency occurs when the body doesn’t absorb the necessary amount of a nutrient. Deficiencies can lead to a variety of health problems. These can include problems of digestion, skin problems, stunted or defective bone growth, and even dementia.

Ideally, we would consume enough minerals, vitamins, and nutrients through our diets, but the fact is that many of us do not. According to the Centers for Disease Control and Prevention (CDC), about one in ten people are “nutrient-deficient.”

Dietary supplements are just that: they supplement any vitamins, minerals, etc. that we may be lacking. In some cases, people use supplements for expediency or when trying to alter the appearance of their body (e.g. muscle gain or fat loss.)

Are supplements the answer?

Undoubtedly, many high-quality and effective supplements exist on the market. However, supplements are not regulated the way traditional medicines (i.e. pharmaceuticals) are; which is a common talking point against the marketing of supplements.

In this article, we discuss 6 signs that your body may be affected by a nutritional deficiency. Keep in mind that dietary alterations may accomplish the same. Consulting with a health professional – a dietitian, nutritionist or physician – may help determine whether we should use supplements (or other, more natural means).

Here are those 6 nutritional deficiency signs:

1. Your skin, hair, or nails look a bit rough

Our largest organ, the skin, constantly demands vital nutrients to remain healthy. Similarly, our hair and nails require sufficient nourishment to maintain their strength and luster. A deficiency in biotin, for instance, can result in skin issues such as flaking, inflammation, and irritation. Furthermore, brittle or cracked nails might also indicate a biotin shortage. Biotin-rich foods include dairy, eggs, proteins, and whole grains. Health experts recommend a daily intake of about 30 micrograms of biotin.

Although biotin is a frequent culprit leading to nutritional deficiency of the skin, here are a few others to know:

Vitamin A: This vitamin is vital for skin repair and maintenance. A deficiency can lead to dry and flaky skin. It’s found in foods like carrots, sweet potatoes, and dark leafy greens.
Zinc: Zinc plays a crucial role in skin development and inflammation prevention. A deficiency can lead to acne, eczema, and even hair loss. Foods high in zinc include nuts, seeds, dairy, and meat.
Omega-3 Fatty Acids: Essential for maintaining skin moisture and elasticity, a deficiency can result in dry skin. Foods rich in omega-3s include fatty fish, walnuts, and flaxseeds.
Vitamin E: Acts as an antioxidant and is crucial for skin health. A deficiency can lead to dry and damaged skin. Foods high in vitamin E include almonds, spinach, and avocados.
Selenium: This mineral protects the skin from UV-induced damage and delays aging. A deficiency can cause skin infections. Foods rich in selenium are Brazil nuts, fish, and whole grains.

It’s important to remember that the health of our skin, hair, and nails reflects our overall nutrition. A balanced diet, rich in various nutrients, ensures they remain in optimal condition. If signs of deficiencies appear, it’s crucial to consult with a healthcare or nutritional professional.

2. Your bowel movements are irregular

While discussions about bowel movements can be seen as taboo, irregularities in this area might signal a nutritional deficiency. Niacin, or vitamin B3, plays a pivotal role in the digestive process and can help mitigate gastrointestinal symptoms. Foods like green vegetables, eggs, fish, meat, and nuts are rich in niacin. The recommended daily intake for niacin ranges between 14 to 18 milligrams.

3. You’ve got the “red eyes”

This isn’t about the typical “red eyes” following a late night but rather a potential vitamin deficiency. A lack of vitamin B2, or riboflavin, can lead to red, bloodshot eyes. This deficiency might be more prevalent among individuals following extreme diets, those who are underweight, or people with specific digestive disorders like celiac disease. Foods like green leafy vegetables, eggs, fish, milk, and lean meats are abundant in riboflavin. The suggested daily intake of riboflavin is around 1.5 milligrams.

4. You bruise too often or too easily

If you notice that you bruise easily or excessively, it could be a sign of a deficiency in vitamin C. Besides its role as an antioxidant, which guards our cells against free radicals, vitamin C also bolsters our immune system, reducing susceptibility to illnesses. Moreover, a decrease in vitamin C levels can weaken the vessels near the skin’s surface, leading to easier bruising. Foods rich in vitamin C include citrus fruits, kale, peppers, and strawberries.

5. You “cramp up” rather often

Though relatively uncommon, a deficiency in vitamin E can manifest as frequent body cramps, particularly in the legs. A study in California Medicine observed that administering vitamin E to individuals with leg cramps led to significant relief for most of the participants. Rich sources of vitamin E encompass cereals, eggs, green leafy vegetables, vegetable oils, seeds, and nuts.

Another of the most common mineral deficiencies linked to muscle cramps is magnesium. Magnesium plays a pivotal role in muscle function and nerve transmission. A deficiency can result in muscle contractions and spasms. Foods like almonds, spinach, cashews, and black beans are best bets to try – they are super sources of magnesium.

Finally, here’s a surprising source of muscle cramping – sodium. While excessive sodium intake is often discouraged, it’s essential to remember that sodium plays a role in muscle contraction. Especially in athletes or those who sweat profusely, low sodium levels can cause muscle cramps. It’s important to balance your salt intake and not excessively reduce it.

6. You feel tired all the time

Feeling drained or constantly tired can be attributed to various reasons, from underlying medical conditions and overexertion to sleep deprivation. However, a nutritional deficiency can also be a culprit. The body’s primary energy source is glucose derived from healthy carbohydrates. It’s the most swiftly converted nutritional source into energy.

Incorporating whole grains, fruits, low-fat yogurt, and milk into one’s diet can ensure adequate glucose intake. Nutritional specialists typically advise a daily glucose intake of 130 grams.

Final Thoughts on Identifying and Fixing a Nutritional Deficiency

Recognizing the subtle hints our bodies provide when unbalanced is crucial for maintaining optimal health. Nutritional deficiencies, while sometimes overlooked in their early stages, can manifest in myriad ways – be it the health of our skin, the vitality of our hair, or the strength of our nails, among other signs.

The first step in addressing any deficiency is identification. In fact, regular health check-ups and blood tests can offer objective insights into one’s nutritional profile. If you notice changes in your body that can’t be attributed to any immediate cause, it might be a sign that your nutrition needs closer examination.

However, while it’s essential to identify and address deficiencies, the goal should always be a proactive approach to health. A well-balanced diet, rich in various whole foods, can often prevent many common deficiencies. Incorporating diverse food groups, ensuring adequate hydration, and regularly monitoring your health can act as safeguards.

Moreover, while natural food sources are the ideal way to obtain essential nutrients, there are times when supplementation might be necessary. In such cases, it’s imperative to consult with healthcare professionals. They can guide the type, dosage, and duration of supplementation required.

Lastly, remember that our bodies are dynamic systems, continuously evolving with age, activity levels, and environmental factors. What worked for us in one decade might require adjustment in the next. By staying attuned to our bodies, educating ourselves, and seeking expert advice when needed, we can ensure that our nutritional needs are always met, allowing us to lead healthier, more vibrant lives.

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