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7 Things To Do If You’re Tired All The Time

February 28, 2017 by Power of Positivity

Are you tired all the time?

“Fatigue can be described as the lack of energy and motivation (both physical and mental). This is different from drowsiness, a term that describes the need to sleep…Fatigue is a very common complaint and it is important to remember that it is a symptom and not a disease.” – MedicineNet

Fatigue happens to us all, but especially as we age. Hitting middle age years (the mid-30s to late 50s), in particular, is when most people complain of feeling “worn down, “burnt out,” “overworked,” etc. Many of these folks are dealing with increased bouts of fatigue. The good news is that we can counteract this dreaded, tired feeling. All that’s needed is a bit of knowledge and willpower – and maybe a cup of coffee.

Here are 7 things to do if you’re tired all the time

1. Get a checkup if you are tired often.

Do you get an annual checkup – a thorough wellness examination – on a regular basis? Health exams and tests can detect problems before they start. In the event a problem exists, the physician can prescribe a treatment regimen.

Fatigue can be a symptom of an underlying medical condition. A physical exam is necessary to determine this.

Duke Health – a medical institute of Duke University – recommends the following for each age group:

– Under 30: a check-up every two to three years. Sexually active women, at the age of 21, should schedule a Pap smear.

– Age 30-40: a physical every other year. Baseline mammograms are recommended for women beginning at age 40.

– Age 50 and over: a yearly physical. Men and women should schedule a colonoscopy at 50 and – in most cases – reschedule every 10 years.

2. Get your body in motion.

Exercise is often the last thing on someone’s mind who’s feeling fatigued. However, numerous studies have concluded that routine exercise is effective at boosting energy levels.

Kerry J. Steward, a professor of medicine and director of clinical and research exercise physiology at John Hopkins University School of Medicine, states:

“Exercise has consistently been linked to improved vigor and overall quality of life. People who become active have a greater sense of self-confidence. But exercise also improves the working efficiency of your heart, lungs, and muscles…(it’s) the equivalent of improving the fuel efficiency of a car. It gives you more energy for any kind of activity.”

3. Hydrate, hydrate, hydrate

Dehydration is when the body expels more fluids than it consumes; it is a mentally and physically taxing condition. Sweating, urinating, and even breathing causes the loss of water.

Frequently drinking water throughout the day will mitigate feelings of fatigue, as well as increase our alertness and concentration. Try to get at least 7 to 9, 8-ounce servings of water per day.

4. Have a regular sleep regimen

Inadequate and irregular sleeping patterns probably contribute to fatigue. They might also increase the risk of accidents and injury.

Experts recommend going to bed early enough to ensure a good night’s sleep. Healthy adults should aim for between seven and nine hours of sleep per night. Napping for 10 to 30 minutes during the mid-day is also a terrific habit for keeping fatigue at bay.

Also, try getting into the habit of going to bed and waking up at the same time every day.

5. Get some Omega-3

Omega-3 fish oil, besides being good for heart health, may increase alertness and combat fatigue. There are plenty of ways to get Omega-3s: fatty fish (e.g. halibut, herring, mackerel, salmon, sardines, tuna), flaxseeds, and nuts.

The American Heart Association (AHA) recommends you consume two portions of fish (of approximately four ounces each) weekly for a heart-friendly diet. Around 4-5 ounces of Atlantic salmon can supply 3 grams of omega-3 fatty acids. While fish oil supplements generally offer around 300 milligrams in each capsule, the amounts can differ.

6. Eat regularly; poor nutrition can make you tired

The notion that eating 5 to 6 small meals throughout the day instead of three larger meals has been a topic of contention among the health community. Certain demographics, such as bodybuilders and athletes, often adhere to the five or six-meal regime. Most of us stick with the traditional 3-meal schedule.

Regardless of your preference, warding off fatigue requires adequate levels of vitamins, minerals, and nutrients in the body throughout the day.

Eating wholesome foods like whole grains and complex carbs can help regulate blood sugar levels. It’s a good idea to have some snacks handy in case feelings of fatigue begin to surface.

7. Know your body clock

Understanding our circadian rhythm, the body’s 24-hour “physiological clock,” can positively impact our energy levels. Indeed, some people love mornings and get that “extra boost” to get things done. However, some folks are “night owls” and are most productive during the evening.

You probably know which of the two groups you fall into. Use this knowledge to your advantage by scheduling demanding tasks accordingly, preventing fatigue from setting in at the wrong time.

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

6 Things To Add To Your Water For Better Health

February 28, 2017 by Power of Positivity

“Water is importance to the mechanics of the human body. The body cannot work without it, just as a car cannot run without gas and oil. In fact, all the cell and organ functions that make up our entire anatomy and physiology depend on water for their functioning.” – Advanced Purification Engineering (APEC)

Our body weight is comprised of 60 percent water. Every cell, organ, and tissue use water for a myriad of functions, from protecting tissues and joints to providing necessary moisture for the brain and spinal cord. Water is required for removal of waste products, healthy digestion, and maintaining optimal body temperature.

We all know and understand the importance of water, yet some of us are not mindful of this fact. Some of us go an entire day without bothering to reach for a bottle or fill a glass with water. Needless to say, this is a bad habit that is harmful to our health and well-being.

“But I drink coffee, that has water.” Yes, and, unless it is decaffeinated (what’s that?), it also contains diuretic properties that negate most of its inherent nutritional value. Tea? Same concept. Beer? Well, we’ll leave that one alone.

Some of us just don’t “like the taste” of water. That’s fair, which is why we decided to research and write about things we can add to our water that not only improves health but also help improve the taste.

In adding these ingredients to your water, you’ll benefit in a couple of ways. First, your body will be replenished, and you’ll likely “feel” healthier. Second, it will help you think clearer and promote a healthier state of mind.

So here are the six ingredients (and why you should add them):

1. Apples

Apples are an excellent addition to water, as they are packed with iron and low in calories. They’re also rich in antioxidants, flavonoids, dietary fiber, and phytonutrients. The antioxidant and phytonutrients contained in apples “may help reduce the risk of developing cancer, hypertension, diabetes and heart disease.”

Apples also taste great, and as there are numerous varieties of the fruit, it can enhance the taste of your water depending on your palette.

2. Cucumbers

Fresh cucumber is also high in water content, providing our body with an additional “health bonus.” Nutritionally, cucumbers contain plenty of vitamin C, vitamin A, calcium, iron, and potassium. Cucumbers also have cancer-fighting ingredients, such as fisetin, caffeic acid, and lutein.

Cut a few thin slices and mix them with a cold glass of H2O for a refreshing drink.

3. Blueberries

Regarding antioxidants, blueberries are among the most potent sources. Antioxidants are molecules that serve a vital role in preventing cell damage and eliminating free radicals.

Blueberries are sweet, colorful, and make for a great ingredient in a glass of water. Just buy some fresh blueberries at the local market, rinse them off, and drop them in. Enjoy!

4. Lemons and Limes

If you enjoy a bit of a sour taste, reach for a lemon. If you appreciate a bit or tart, reach for a lime. Either ingredient serves as a great compliment to a glass of water.

Lemons are among the most nutrient-dense of any fruit; containing B-complex vitamins, vitamin C, calcium, fiber, iron, magnesium, and potassium. They also aid both your digestive and immune systems.

Limes pack a bunch of antioxidants, vitamins, and minerals. They also promote healthy blood flow and heart health.

5. Oranges

A no-brainer here, right? Oranges are just plain delicious. They’re also excellent for health purposes. Of course, oranges are loaded with vitamin C which helps to strengthen the immune system. They’re also a sound source of B-complex vitamins, dietary fiber, calcium, copper and potassium.

Squeeze a fresh orange into a glass, or cut it into small sections. The latter option may help absorb some of the additional nutrients contained in the orange’s peel.

6. Mint leaves

While a mint’s taste may not be for everyone, fresh mint leaves are healthy for a number of reasons. Mint promotes healthy digestion, reduces indigestion and inflammation, and can counteract nausea.

Mint is a rich source of fiber, vitamin A, and potassium. Mint is also a decent source of antioxidants.

Oh, and it’s maybe the best option on the list for freshening your breath (of course!)

Sources:
Advanced Purification Engineering Corp (APEC). (2016). The Importance of water and Your health. (2016). Retrieved February 17, 2017, from http://www.freedrinkingwater.com/water-education/water-health.htm
Fanous, S. (2016, March 5). 8 Healthy Lime Facts (P. P. MS, RD, LD, CDE, Ed.). Retrieved February 17, 2017, from http://www.healthline.com/health/8-healthy-lime-facts
Laskey, J. (2015, February 16). The Health Benefits of Water (S. Sinha M.D., Ed.). Retrieved February 17, 2017, from http://www.everydayhealth.com/water-health/water-body-health.aspx
Occhipinti, G. (2015, April 09). 7 Fruits and Vegetables You Should Be Adding to Your Water. Retrieved February 17, 2017, from https://spoonuniversity.com/lifestyle/7-fruits-and-vegetables-you-should-be-adding-to-your-water

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

10 Signs Of An Unhealthy Gut

February 28, 2017 by Power of Positivity

The esophagus, intestines, mouth, and stomach are constituent parts of the gastrointestinal (GI) system, or gut. The gut’s primary tasks are to process food, absorb nutrients, regulate the immune system, and balance the GI’s mix of bacteria.

As recently as a few years ago, scientists and others in the medical community had a somewhat limited perspective on the gut’s effects on our overall health. However, a proliferating amount of research has linked problems with the gut (e.g., “leaky gut syndrome”) to a number of health issues, from allergies to rheumatoid arthritis.

Today, most experts within the medical community affirm the tremendous impact that a properly functioning gut has on our general health and well-being. This consensus can be attributed to a more thorough understanding of the human microbial system, or microbiome.

The Genetics Science Learning Center at the University of Utah describe the “micro-interactions” of microbes:

“Microbes interact in communities, and they respond to their surroundings. Just like organisms in the Earth’s ecosystems, our microbial populations shift than their environment changes…manipulating these interactions may help doctors understand and manage diseases.”

Our gut contains a disproportionately high amount of microbes, and they are essential to combating illness-causing agents such as bacteria and viruses. As such, preserving your gut health is one of the best ways to maintain a healthy mind and body.

Here, we talk about 10 signs of a possibly unhealthy gut:

1. Feeling anxious, dejected or depressed

On the surface, it seems odd to link our gut with emotions.

But did you know that 70 percent of your body’s serotonin is found in your gut? Low levels of serotonin have been linked to unstable mood, depression, and physiological functions such as digestion (of course), eating and sleeping.

2. Craving sugar-loaded foods

Leptin and ghrelin (what?) are proteins that act similarly to hormones that stabilize appetite – and our gut bacteria secrete a lot of them.

These proteins influence our food cravings; so if you eat lots of sugar, the bacteria adapt to this unhealthy type of sustenance. As a result, your gut will desire it’s daily dose of sugar.

Correcting these problems can eliminate bacteria that cause sugar cravings.

3. Pre-diabetes or diabetes

In a study published in the journal Endocrinology Connections, three Russian scientists demonstrate a connection between large intestine microbiota and the presence and potential development of type 2 diabetes.

Some gut bacteria incite an immune response that “cause inflammation throughout the body, including liver and fat cells that can affect overall metabolism and liver sensitivity.”

4. Skin problems

Skin rashes and the chronic skin condition eczema may suggest a problem in the gut; specifically, an imbalance in “good” bacteria. Leaky gut, a condition where excess foods “escapes” the gut rather than being digested, can provoke inflammation and suppress the immune system.

Inflammation, of course, is most evident on the skin’s surface.

5. Digestive troubles

A no-brainer, right?

Acute gut problems such as bloating, diarrhea, and gas can signify an imbalance in gut bacteria. Irregular bowel movements or gas may indicate low levels of stomach acid, adversely affecting your ability break down foods.

6. Autoimmune disease or suppressed immunity

Leaky gut and gluten intolerance are often cited as catalysts for autoimmune conditions. Gut problems can manifest into acute and chronic medical conditions.

“There is growing evidence that increased intestinal permeability plays a pathogenic role in various autoimmune diseases including celiac disease and type 1 diabetes,” says mucosal biologist, Dr. Alessio Fasano.

7. Food allergies or increased food sensitivity

Food intolerances (e.g. lactose intolerance) are almost always the byproduct of a leaky gut. Remember that a leaky gut will not properly digest all food. Instead of staying within the closed loop of the gut, the food permeates the intestines and enters the bloodstream.

When this food “escapes,” the body interprets it as a threat and initiates an immune response. Developing or worsening food allergies, and sudden sensitivity to certain foods may indicate a problem.

8. Bad breath

Halitosis is the medical term for chronically bad breath. A microbial imbalance can transport to other areas of the body, including the mouth. Disparities or fluctuations in gut flora make the body increasingly susceptible to conditions that cause bad breath (e.g., kidney disease or diabetes).

9. Difficulty sleeping or insomnia

Troubles falling and staying asleep indicates some chemical imbalance in the brain. As mentioned, our gut stores and regulates serotonin. Indeed, it is an essential neurotransmitter for inducing and regulating sleep patterns.

When serotonin is lacking or out of balance, it can lead to bouts of insomnia or difficulty getting to sleep.

10. Fluctuating weight

Some gut bacteria promotes weight loss, and not of the good kind. Excess amounts of microbes within the small intestines, for example, can disrupt the absorption of fat, minerals and vitamins. In contrast, some bacteria causes weight gain by taking in more calories from food. It’s not uncommon for a person with a gut problem to see inexplicable changes to their weight.

How to Train Your Brain To Stop Overthinking

February 26, 2017 by Chris Butler

Overthinking may be something you want to train your brain to stop doing, especially if it causes problems for you. For example, does your overthinking lead to a negative mood or increase your level of anxiety? Does it stop you from doing things that you need to get done? Are you procrastinating making a decision because you want to weigh all of the possible outcomes?

Overthinking can have negative consequences for those who are chronic worriers. Focusing on future uncertainties makes us anxious when we feel a lack of control. Overthinking can also keep us from enjoying the present moment. Let’s explore ways to train your brain to stop overthinking and start appreciating what is here for us in the now.

Researchers at the University of California at Santa Barbara showed images of kaleidoscope colors to study participants. Next, she tested their ability to remember if they had seen an image before. Participants who took their best guess at the memory test did better than those who spent time trying to remember colors and patterns. The overthinkers focused their brain power on recalling the visual information that they were presented with did less well than those who did not focus their attention on remembering details.

The researchers say that this study shows ‘why paying attention can be a distraction and affect performance outcomes.’ The area of the brain in our prefrontal cortex that is active when we pay attention is the dorsolateral area. Participants with less prefrontal cortex stimulation during the test remembered the images better. In other words, paying more attention to details actually hurt their ability to remember what they had seen.

Fifteen Tips to Help You Stop Overthinking

1 – Train your brain to stop overthinking and see the big picture

The research shows that a more broad overview approach may be better for recalling complex images. To train your brain to process information this way, try to imagine taking in all of the details at once. As a result, it feels like your brain is taking a photo and seeing all of the pieces of information at once.

You can practice underthinking by finding a picture book, opening to a random page and looking at an image for five seconds. Close the book and try to recall everything that you saw. The short amount of time prevents your brain from overthinking, but you will be surprised at how much you can recall. Try this repeatedly until you feel more confident in your brain’s ability to process information quickly.

2 – Train your brain to be comfortable with uncertainty

There are things you can know, and things you may never know. Overthinkers have trained their brains to focus on the uncertainties. That’s because they are trying to solve these problems. For an overthinker, their brain is like that of a two-year-old constantly seeking answers. Although some questions can be answered, overthinkers may tend to dwell on those that can’t.

Or at least they think they can’t be answered, for example, ‘What could they possibly have meant when they said that’ could be easily answered by asking the person to clarify their meaning. ‘I wonder what they think of me’ could be answered by asking the person whose opinion you are overthinking. Either seek the answer to the question that you are overthinking, or tell your brain that you’ll have to be okay with not knowing the answer.

3 – Train your brain to observe your negative self-thinking

Meta-thinking is thinking about how you think, which requires some self-observation. If you’re reading this article and have concerns about your overthinking, you are already aware of your own unproductive thinking patterns. People who experience distress about overthinking usually have negative thoughts about themselves because of their thoughts.

Allowing negative thoughts to exist while rejecting them as being part of what we identify as ‘self’ is part of a technique that can help overthinkers. Researchers in the journal Behavior Therapy found that mindfulness-based cognitive therapy (MBCT) helped people to feel more self-compassion rather than negative emotions about their overthinking. People who went through MBCT therapy experienced less stress associated with their thoughts.

4 – Find one thing you can control

If overthinking is happening because you need to gain control over a situation, then find one concrete action step that you can do to gain back some sense of control. For example, writing down the problem is simple and it allows your brain to stop trying to remember the issue. Then identify one more thing you can do that will be a step in the right direction. For example, make one phone call to get more information about something that worries you.

5 – Find your overthinking trigger

When you’re feeling anxious, it’s hard to stop your brain from going into overdrive. It’s important to understand what triggers your anxiety that results in overthinking. Everyone is different, so what triggers your anxiety will be different from someone else. Ask yourself some simple questions about what is triggering your feeling of anxiety, such as

What am I feeling anxious about right now?
What caused me to feel anxious all of a sudden?
Did I read something that made me feel worried?
Has someone said something to me that caused me to feel anxious?
Did I see something online that worries me?

Knowing what triggers your overthinking help you either avoid the trigger the next time or if you must face it, you can be prepared to fight your anxiety and avoid overthinking. Things that can trigger overthinking and anxiety include:

Family relationships
Work especially deadlines or poor co-worker interactions
School load or responsibilities
Health problems
Finances
Marriage problems
Teenagers

6 – Help others

Getting the focus off yourself can be helpful for you to stop overthinking. When you help others, it reduces your stress and improves your mood. Plus, helping others actually releases chemicals in your brain called endorphins that boost your happiness. Helping others helps you because it can:

Gives you a sense of belonging: When you’re face to face with someone, it minimizes your feelings of loneliness and isolation. You feel a part of something bigger than yourself, which is comforting.
Gives you perspective: When you’re helping someone in need, you see how blessed you are. It gives you a better perspective on what you have and makes you happy to share with others.
Gives you the ability to pass it on: When you help others, it inspires those around you to get involved and help others.
You create memories: When you’re helping others. You’re encouraged, and later when you are alone, you’ll remember the good times with those people. You will feel a wonderful sense of contentment knowing you were there to help.

Some people suggest that doing daily acts of kindness helps ease anxiety, stress, and even depression.

7 – Find a community

Studies show that those who say they “think too much” feel it more when they’re alone.

A good social network such as family or community is helpful to boost your mood and reduce your feelings of isolation. Being alone gives you time to think about all the things that aren’t right in your life or the world. You’re apt to feel more lonely and sad. You can community in all kinds of places, but some of the best community places include:

Church, synagog, or mosque
Book clubs or writing groups
Jogging groups
Parent meetings
Art classes
Yoga class
Gyms

8 – Stay busy to stop overthinking

Staying busy keeps your mind active, so you’re less apt to think too much. Staying busy also increases your energy and your confidence. It keeps your mind engaged. Ways to stay busy include:

Reading
Visiting friends
Getting a part-time job
Volunteering
Gardening
Babysitting

Being busy won’t take away your anxiety, but it can help you keep your mind busy so you’re not overly aware of all the things you’re worried about.

9 – Talk with a close friend

Find a trusted friend you can talk with about what’s going on in your head. Sometimes just talking can ease the weightiness of the thoughts running around n your mind. Plus, you may be surprised to find out your friend has some same overthinking issues going on in their head, too. It’s always good to know you’re not the only one who struggles with overthinking. Plus, sharing your common struggles helps your friendship grow stronger. Studies found that having social support is essential to maintain your mental health and physical health. Find ways to maintain contact with your friends whether it’s having coffee once a week, setting up weekly playdates for your kids with another mother, or going with a friend to the gym several times a week. Constantly engaging with trusted friends will make your life fuller and help ease your tendency to over thing.

10 – Faith

One study found that those who suffered from anxiety-producing overthinking were helped when they sought out pastors, Buddhist monks, or church groups. Researchers have found that in general spirituality, prayer and church-based social support can ease your stress and anxiety. They even believe that depression is helped by faith. People of faith feel like a higher power is at work in their lives as well as the universe. It brings comfort knowing that they can get help outside themselves.

11 – Use laughter to decrease overthinking

Laughter is a simple way to feel better. It releases the same chemicals in your brain as when you exercise. Laughter improves your mood and reduces your stress. Being able to joke about funny things that happen to you during the day or laugh at your own silly mistakes helps you keep perspective on life. It eases the tension in relationships, lowers your blood pressure, and makes life feel less intense. Find laughter through

Reading a funny book
Watching a funny movie
Find a favorite comedian and watch their youtube videos
Listening to a funny podcast

Find ways to incorporate healthy laughter into your life. Avoid sarcasm or mean-spirited humor which tears others down. This type of laughter isn’t helpful to build you up and make you feel better.

12 – Eat a healthy diet

Eating a healthy diet can ease your anxious thoughts. When you load up on fast food, you feel sluggish and tired all the time. That leads to sitting around in your house and mulling over your problems. Fast foods contain a lot of fat and salt, which lead to health problems. Instead, start eating these foods to boost your mood.

Fish: Eat fish at least two times a week. Grill, broil, or saute salmon, tilapia, or mackerel.
Fresh vegetables: Broccoli, kale, tomatoes, romaine lettuce, and red peppers
Ripe fruits: Eat berries, apples, kiwi, or bananas for good brain health.
Seeds and nuts: Sunflower seeds, pumpkin seeds, and walnuts are superfoods that help improve your mood to fight overthinking.
Whole grain rice, pasta, or quinoa
Other foods: Dark chocolate, coffee, fermented foods

13 – Gratitude journal

When you’re anxious, your mind runs in a million different directions. Your problems loom larger than life. Taking a little time every day to write in a journal can help you fight the urge to overthink. Keeping a gratitude journal is especially helpful to help you focus on all that’s good, instead of all the things that aren’t going well in your life. It’s helpful to go back and reread your entries to reflect on how things have changed since that time.

Some people like to have online private journals or you can buy pens and paper journals. Whichever medium you choose, take some time every day whether it’s in the morning or evening, to write and reflect on all the good in your life. If you’re going through a difficult time, you may need to really search for something good. It may be as small as the sun came out, or that you cleaned your closet out for the first time in months. That’s okay, start small and work your way up until you can fill an entire page with gratitude.

14 – Exercise to Decrease Overthinking

There is nothing like exercise to make you feel happier and healthier. When you exercise your brain unlocks chemicals called endorphins that improve your mood. Plus, exercise gives you extra energy and a greater sense of well-being. Try these simple tips for getting some exercise.

Set small goals for yourself: At first try walking or working out for 20 minutes once a week. Then increase it to two times a week, then the following week try three times a week.
Get moving: Try to walk, dance, or jog around inside your house for at least 20 minutes.
Try different exercise classes: Try a dance class or join a biking club, anything to get moving.

15 – Resolve your problems

Studies show that people who struggle with overthinking found help when they resolve the underlying causes of their anxiety. Taking an action such as resolving a conflict, getting another job, or getting better health care reduced their anxiety. Worry won’t change your situation. You can’t solve your problems by thinking about them, sometimes you need to take action.

Final Thoughts on How to Train Your Brain to Stop Overthinking

Thinking too much is a familiar phrase people use to describe their anxiety. If you’re thinking too much, you probably deal with fear and worry. It’s important to find ways to stop your thoughts from running away with you. Try some of these suggestions to stop overthinking. Begin with one or two suggestions, then work your way through another one until you’ve tried all of them. Find out which ideas help you the most to avoid overthinking and find freedom from an overactive mind.

5 Things To Never Brag About

February 26, 2017 by Power of Positivity

When you brag, you may inadvertently turn people against you.

“There is a difference between conceit and confidence. Conceit is bragging about yourself. Confidence means you believe you can get the job done.” – Johnny Unitas

We decided on the above quote from the NFL Hall of Fame quarterback for only one reason: his (correct) association between conceitedness and ability to brag. Playful banter between friends? Sure. A little “trash talk” to get the ole’ competitive juices flowing? Okay. That’s all in good fun. Not in good fun is a boastful diatribe about how great this, that or the other thing is.

The bottom line: Bragging is not something mature adults should engage in. It is an excessive, self-aggrandizing behavior that should cease by the end of high school – and that is being generous. But many of us still do it. Unfortunately, the proliferation of social media outlets has exacerbated (yet, exposed) the braggadocios among us.

So, what do people brag about? What shouldn’t they brag about, besides everything?

Here are 5 things to never brag about:

1. Your car, truck or van

Okay, so not many people brag about their minivan. But log into Facebook, do a bit of browsing, and with minimal effort, you’ll find some pretentious shots of someone with their pimped out ride.

You name it, it’s on there: lifted trucks (some complete with mud flaps), sports cars with personalized license plates, and the occasional profile pic alongside – or even featuring – their prized possession.

2. Your sports team

There is one exception here. Take for example, the Cleveland Cavaliers, who won the NBA championship in 2016. Not only was this the team’s first championship in history, but it was also the city of Cleveland’s first championship in any sport in 52 years.

Anyways, when your team pulls an amazing comeback out of its bag of tricks, it’s cool to boast a bit. When your alma mater basketball team thrashes some no-name on a Wednesday night, please practice self-control and refrain from boasting.

3. Your “night to remember”

Well, make that the night to remember prior to your inability to remember. College fraternities are made up of 50+ young, testosterone-driven males that live to tap kegs and get ripped. This alcohol-infused time in one’s life – and the embellished tales incited by consumption of adult beverages – shouldn’t extend into one’s later years.

Beyond the age of 22 (okay, we extended the cutoff period a bit), boasting about the amount of booze consumed within (insert time frame here) is nothing short of sophomoric. Take a peek at that last invoice from your student loan. That should put things into perspective. Please don’t pontificate on about your latest drunken venture, for all of our sakes.

4. Your significant other

Let us explain – a significant other who happens to be insignificant to those beyond your closest inner circle. Indeed, your friends and family are elated you’ve found someone who makes you happy – and rightfully so.

But at some point, all of this mushy “he/she is great because…” becomes unnecessarily irritating. Intimacy is all about appreciating the little idiosyncrasies that only you know about. Don’t diminish the special nature of your beloved by pronouncing them to the world.

Instead, enjoy the other person. It isn’t necessary to brag about their greatness to others who often don’t care at all.

5. Your job

It’s great that you take pride in your work, as you should. You work hard and deserve the recognition that comes from such efforts.

That said, crowing on about your job is not particularly interesting. For many of us, a job is simply a means to an end. You may love your job, and if so, then great! Bear in mind, however, that many people are in a job they don’t particularly care for to provide for their themselves and their families. Time away from the office is their personal time – and the last topic they want to get into is work, particularly when someone is droning on about their latest work-related story.

Final Thoughts on Why You Must Resist the Urge to Brag About Certain Things

When you brag, you may cause others to feel annoyed by your bravado or lessen them by inadvertently diminishing their accomplishments. That was probably never your intention. But now the you know how it makes others feel, it is time to take a deep breath and practice restraint and humility.

4 Ways To Turn On Your Fat-Burning Hormones

February 26, 2017 by Power of Positivity

Let’s first acknowledge something we all know to be true: fat burning and losing weight is often a (very) challenging endeavor.

A myriad of reasons exist why this is the case: genetics, food addiction, processed foods, sugar-laden foods, and drinks, etc., etc. Recently, scientists have discovered hormonal factors – their activity, balance, etc. – play a larger role in fat storage and burning, and maintaining a healthy weight than previously thought.

It is this last factor that we’re going to discuss in this article. More specifically, we’ll talk about how you can “ignite” hormonal mechanisms that will expedite the fat-burning process.

Here are 4 ways of kicking your fat-burning hormones into gear:

“Chances are your weight problem is not a matter of will or discipline, but a hormonal imbalance. While many still think that losing weight is simply about willpower, eating less, and exercising more, the latest research on obesity indicates the problem is far more complex, involving many factors.” – Leo Galland, M.D.

1. RELAX!

Most people have a demanding jobs, family obligations, and other responsibilities that limit their free time. When we’re in a constant state of hurry, our brain will kick into “fight or flight” mode, producing feelings of anxiety, depression, exhaustion, and irritability.

What does all this stress do? It releases the nasty hormone, cortisol.

Among other things, cortisol drives up our appetite, particularly for foods that are sweet (read: sugar), and saturated with “bad carbs.” When we oblige these impulses, our insulin levels briefly spike – and then plummet. The cycle repeats itself until the body and mind are in a relaxed state.

“Stress fat” is a term commonly used in the medical community. This fat also tends to settle in our bellies.

You know your limits – and you’d be wise to be mindful of them. You also know the things that bring you joy – and you should surround yourself with them in whatever way possible. Others have turned to meditation with much success. Others love to get a deep massage. Do what makes you feel good, as often as possible.

2. Get into a sleep routine

Aside from changing us into the cantankerous version of ourselves, inadequate sleep and/or lack of a sleep routine (both are usually present) can negatively alter the balance of hormones responsible for metabolism and eating habits.

In a University of Chicago School of Medicine study, the lead author of the study, Dr. Matthew Brady, states “We found that fat cells need sleep to function properly.” Brady and his team came to this conclusion by monitoring the hormone levels of 11 participants, who were first allowed 8.5 hours of sleep for several nights, followed by 4.5 hours of sleep over the same period.

The participants, following the short-term sleeping period, “(had) total-body insulin response decreased by an average of 16 percent. The insulin sensitivity of fat cells decreased by 30 percent.”

Insulin, more than any other hormonal or physiological factor, affects the body’s ability to absorb or convert fat. When this hormone is not properly functioning, we’re more prone to storing fat than converting it.

3. Switch nutritional habits

It’s not surprising that diet can influence hormones. A diet high in fresh fruits and veggies, low-fat dairy, and whole grains can help.

Cortisol and blood sugar are the main reasons here. A high-fiber diet can stabilize blood sugar – peas, beans, lentils, broccoli and brussels sprouts are all excellent sources of fiber. Stay away from complex carbs such as white bread and pasta.

When our blood sugar is stable, the brain is able to function properly; this helps to mitigate the side effects that often result from low blood sugar, such as dizziness, headache, brain fog, anxiety, and nervousness. Thus, the all-important cortisol hormone doesn’t invade our bodies.

4. Move it!

Again, nothing really groundbreaking here. Exercise is seemingly an anecdote to just about every physical and mental ailment, and optimizing your fat-burning hormones is no exception.

“Your muscles are loaded with insulin receptors. The more muscle mass you have and the more heat you generate from your muscles on a regular basis, the more efficiently you’ll use insulin and burn carbohydrates and body fat,” explains Dr. Christiane Northrup in her book Women’s Bodies, Women’s Wisdom and The Wisdom of Menopause.

Again, contrary to popular belief – and mounting scientific evidence – it is not necessary to train like a tri-athlete. 45 minutes of light-to-moderate exercise, 3 days per week (minimum), is enough activity to stimulate and maintain balances of insulin.

References:
Easton, J. (2012, October 17). Even your fat cells need sleep, according to new research. Retrieved from https://news.uchicago.edu/article/2012/10/17/even-your-fat-cells-need-sleep-according-new-research
Galland, L., M.D. (2011, January 13). Leptin: How to Make This Fat-Burning Hormone Work for You. Retrieved from http://www.huffingtonpost.com/leo-galland-md/leptin-how-to-make-this-fat-burning_b_806529.html
Institute of Medicine; Food and Nutrition Board; Subcommittee on Military Weight Management; Committee on Military Nutrition Research. (2003). Weight management: state of the science and opportunities for military programs. Washington, D.C.: National Academy Press. doi: https://doi.org/10.17226/10783

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Here are 7 things to do if you’re tired all the time

1. Get a checkup if you are tired often.

2. Get your body in motion.

3. Hydrate, hydrate, hydrate

4. Have a regular sleep regimen

5. Get some Omega-3

6. Eat regularly; poor nutrition can make you tired

7. Know your body clock

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So here are the six ingredients (and why you should add them):

1. Apples

2. Cucumbers

3. Blueberries

4. Lemons and Limes

5. Oranges

6. Mint leaves

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Here, we talk about 10 signs of a possibly unhealthy gut:

1. Feeling anxious, dejected or depressed

2. Craving sugar-loaded foods

3. Pre-diabetes or diabetes

4. Skin problems

5. Digestive troubles

6. Autoimmune disease or suppressed immunity

7. Food allergies or increased food sensitivity

8. Bad breath

9. Difficulty sleeping or insomnia

10. Fluctuating weight

Fifteen Tips to Help You Stop Overthinking

1 – Train your brain to stop overthinking and see the big picture

2 – Train your brain to be comfortable with uncertainty

3 – Train your brain to observe your negative self-thinking

4 – Find one thing you can control

5 – Find your overthinking trigger

6 – Help others

7 – Find a community

8 – Stay busy to stop overthinking

9 – Talk with a close friend

10 – Faith

11 – Use laughter to decrease overthinking

12 – Eat a healthy diet

13 – Gratitude journal

14 – Exercise to Decrease Overthinking

15 – Resolve your problems

Final Thoughts on How to Train Your Brain to Stop Overthinking

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Here are 5 things to never brag about:

1. Your car, truck or van

2. Your sports team

3. Your “night to remember”

4. Your significant other

5. Your job

Final Thoughts on Why You Must Resist the Urge to Brag About Certain Things

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Here are 4 ways of kicking your fat-burning hormones into gear:

1. RELAX!

2. Get into a sleep routine

3. Switch nutritional habits

4. Move it!

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Rise and Shine On! Master Your Day with the Ultimate Positive Morning Guide + Checklist

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