Doing This ONE Thing Every Day Can Reduce Anxiety and Stress

April 2, 2016 by Power of Positivity

Even though we live in a concrete world, we can all find a patch of greenery nearby to clear our minds and refresh our souls. We lead busier lives than ever, but that doesn’t mean we should neglect our basic needs, one of which is breathing fresh air and connecting with the Earth.

According to a study published by the National Academy of Sciences of the USA, people today spend 25% less time outdoors than they did 20 years ago. It comes as no surprise that rates of anxiety and depression continue to rise as we move farther and farther away from the way nature intended for us to live.

Walking in nature doesn’t just give us a break from the hectic city life; it can actually change our brain chemistry, too.

Here’s how spending time in nature every day can reduce stress and anxiety:

It’s no surprise that living farther away from nature surrounded by buildings and city noise can increase your risk of anxiety and depression, but spending time in even the smallest patch of land can do wonders for the brain.

New research out of Stanford University found that spending time in nature can actually alter the chemistry in your brain, leading to mental clarity and peace of mind, and alleviating anxiety and stress. As Gretchen Reynolds explains in the New York Times, graduate student Gregory Bratman, who attends Emmett Interdisciplinary Program in Environment and Resources at Stanford, analyzed the brains of 38 adult city slickers who went on a 90-minute nature hike. Bratman found that these individuals had lower brain activity in their subgenual prefrontal cortex, a part of the brain that focuses on “morbid rumination,” than the participants who trekked along the side of a nearby highway.

Those who spent time in nature at least once a day didn’t dwell on the negative happenings in their lives as much, Reynolds reported. These results suggest what many of us probably knew all along – that everyone can benefit from spending more time in nature, and less time in the concrete jungle.

Nature can do wonders for your mental health, so if you have neglected your time with Earth lately, here are a few more reasons to hit the trails again that we didn’t mention before.

1. Nature can boost your energy levels.

After spending time outside, have you ever noticed that you feel more lively, cheerful, and refreshed? Well, there’s actually a scientific reason behind that. Several studies have confirmed that spending time in nature increases vitality, and the research finds that just 20 minutes a day out in nature can significantly boost energy levels. Richard Ryan, lead author of the scientific studies mentioned above and a professor of psychology at the University of Rochester, says, “We have a natural connection with living things. Nature is something within which we flourish, so having it be more a part of our lives is critical, especially when we live and work in built environments.”

2. Nature can make you more creative.

A study published in the journal PLOSone indicated that immersion in nature can boost creativity by as much as 50%! Participants in the study had to spend four to six days in nature, completely disconnected from all technology. Psychologists explained that because of the gentle, more relaxing stimuli in nature, people’s attentional system becomes rejuvenated and able to function correctly, whereas in modern society, we constantly have to switch between tasks and become bombarded with loud, sudden noises.

If you have been struggling to bring out your creative energy, try spending more time in nature!

3. Nature eliminates stress.

Numerous studies have found that time spent outside can greatly reduce stress. For example, a study published in 2012 in the journal Landscape and Urban Planning revealed that out of 25 healthy adults living in Scotland, those who lived in areas with the most greenery had lower levels of cortisol.

Stress can increase your risk of mental and physical illnesses, but among all remedies, nature is one of the easiest ways to heal the mind and recharge the soul.

4. Nature can improve dementia symptoms.

Along with all the other benefits of nature, a bit of greenery can go a long way in helping those who suffer from dementia. Researchers at the University of Exeter Medical School discovered that when gardens were placed in nursing homes, the patients showed less agitation, more relaxation, and appeared to be more stimulated mentally.

The researchers believe that the gardens triggered past memories that brought the patients pleasure and relaxation. They may have tended to a garden in the past, so putting one in their nursing home unearthed happy memories for them. Also, the stimulation from natural elements helped to lessen dementia symptoms.

5. Nature can give you better short-term memory.

By either looking at an image of nature or going for a nature walk, you could improve your short-term memory by 20%. In a study performed by researchers from the University of Michigan, they placed participants in two groups: one that would walk around an arboretum and another that walked down a busy street. Before going for the walk, each group had to repeat random numbers to the researchers in reverse order.

Upon getting back, the groups performed the test again, but the group that walked in nature improved its performance by 20%, while the group that walked on the street showed no improvement.

10 Surprising Health Benefits of Walking Barefoot

5 Signs You’re Destined To Be Together

April 2, 2016 by Chris Butler

You’ve probably seen those sweet couples who are so destined to be together they sort of look alike. How did they know they were meant for one another? They must have seen something in the relationship that confirmed they were meant to be together. Although looking like your partner isn’t necessary, you are destined to be together. Here are five signs.

1 – People will respect each other if they want to stay together

Without respect, a relationship won’t last long. Respect is not just admiring your partner but having regard for their wishes, feelings, and their rights in the relationship. When you respect someone, you value their opinions and thoughts. A healthy relationship includes respectful actions, display the following behaviors:

Listen to one another:

Listening means you look at your partner when they’re talking to you. You allow them to finish their sentences instead of interrupting or finishing their sentences for them. Your partner feels like you care about what they say and how they feel. Listening shows your partner you respect them, which is a sign you two are definitely on the right road for a successful relationship and destined to be together.

Accept your partner’s advice:

If your partner takes your advice, this is a sign they respect you. They value your thoughts and opinions enough to take your ideas to heart when they make a decision. Couples who give and take one another’s advice show humility. Humility means they admit their mistakes without fear of being judged or made fun of.

Being willing to compromise:

Respect means letting go of your strong preferences enough to compromise in some areas. Relationships require flexibility and working together. Whether you’re trying to decide where to go on vacation or how to create a budget, a willingness to compromise shows respect.

Kind words:

Respect means as a couple. You refuse to resort to mockery or name-calling, even during an argument. You choose kind words over rude ones. It takes self-control to explain your frustration during a fight. But if you respect one another, you make the extra effort it takes to be kind rather than rude.

2 – Be vulnerable with each other if you plan to stay together

Being vulnerable with your sweetie means you’re willing to take emotional risks. You can let down your guard to talk about your weaknesses, fears, and disappointments. It takes courage to be open and express your emotions with your partner. Vulnerability is essential for the health of your relationship. It helps you to have a deeper relationship that has purpose and meaning.

There is a sense of security and safety in relationships where a couple is vulnerable. You don’t feel judged or embarrassed to share because you feel accepted. If you’re in a romantic relationship where you can be vulnerable with one another, it’s a sure sign you two are destined to be together.

3 – Laugh together

Laughter is a powerful antidote. It adds sparkle to your relationship. When you and your partner can laugh, it strengthens your connection, making you feel more positive about one another. Here are some ways to add some laughs to your relationship.

Laughter isn’t just good for your relationship. It’s good for your health. When you and your heartthrob laugh together, you’re helping one another stay healthier. Laughter can

Relax your muscles, so you don’t feel as stressed.
Improves your heart health by increasing your oxygen levels and improving your circulation.
Stimulates your lungs, heart, and muscles.
Boots your immune system to fight off illnesses and disease
Lowers your blood pressure.
Helps you lose weight. How? When you’re stressed, you tend to snack. Laughing makes you more relaxed and less apt to grab a chocolate bar.

If you and your partner like to laugh together, it will strengthen your relationship.

Watch funny movies:

When you and your sweetie watch a funny movie, not only will you get some good laughs, but a good chance, you’ll talk about the funny moments the next day. You may even quote the funny parts of the movie to keep laughing. Laughing is healthy for both of you.

Tease each other:

Teasing and flirting helps you both have fun. Tickle, play pranks or have a little game of tag to spice up your fun.

Go on fun date nights:

Go dancing, sit in the lobby of a fancy hotel for drinks, or go to an amusement park.

4 – Encourage one another

Words of encouragement can go a long way in a relationship. Encouragement is affirming the other person’s worth. It’s saying things like

You are special to me.
I’m still crazy about you
I couldn’t have done this without you.
You inspire me to keep going.
I’m so grateful to you.
I love you.
You are all I have ever wanted in a partner.

When your partner attempts to tell you these things, you feel motivated to make the relationship work. You see the sparkle in their eyes when they look at you, and it makes you fall in love with them all over again. Another area of encouragement to give your partner is to support them in their areas of interest. Whether it’s their hobbies, career, or special interests, praise their accomplishments. Couples who are destined to be together are good encouragers. They want the other person to feel their support and love every day.

5 – Trust one another

Trust is a huge thing in a relationship. The best way to earn your partner’s trust is to live your life consistently. Show by your actions that they can trust you. You can earn your partner’s trust by engaging in the following behaviors:

Don’t lie: Be honest with your partner, no matter how hard it is. Lies are never romantic.
Be accountable: Do what you say you’re going to do.
Please don’t leave your partner stuck: Show up, don’t leave them stranded.
Be on time: Being late all the time isn’t sexy. It’s rude.
Don’t flirt with others: It tells your partner they’re not vital to you when you flirt.
Be there for them emotionally and physically: Be ready to help with chores or the kids. Be available to talk when your partner wants to talk.
Keep your promises: If you promise to do something, don’t cancel or say you forgot. Be true to your word.

It takes time to create trust in a relationship. As you continue to show your partner you are trustworthy, it will help your relationship grow strong.

How can you keep your relationship strong?

So, you are destined to be together. Now what? Relationships take constant work to keep them strong and to grow. Here are some things to keep your relationship healthy and strong.

Communicate

Communication is a vital part of a relationship. Couples need to work on learning to communicate better. Daily texts, phone calls, or chats at home after the kids are in bed can help increase your meaningful conversations. Asking good questions will require more profound answers and help you get to know one another better. Here are starter questions you can ask one another:

Did you have a nickname as a kid?
What was your favorite subject in high school? Why? What did your teachers say about you?
What is your favorite gift you got as a kid?
Who was your favorite television star as a kid?
What famous person would you like to meet? Why?

Do an evaluation

It’s easy to assume everything is fine between the two of you, but it’s good to do an evaluation. Ask your partner how they think everything is going. Ask them if there’s anything they’re concerned about in your relationship. Discuss any changes you want to make in your union. Be honest in your evaluation; don’t just let things go and hope it all works out.

Create little rituals

If you find your relationship slumps, try creating little rituals. Things like a lingering kiss when you’re leaving for work, breakfast in bed together, or weekend walks around a lake are fun ways to create sweet rituals as a couple. These are often the things that make a relationship special to a couple.

Get help if you need

There’s no judgment in asking for outside help. Being humble enough to get help says a lot about how much you value your relationship. Find a counselor who specializes in counseling couples. They will help you learn how to work through your disagreements, understand one another better, or improve your physical and emotional intimacy.

Final thoughts on recognizing that you are destined to be together

If you wonder whether you and your partner will be together, this list of five signs will hopefully be helpful. Respect, vulnerability, being able to laugh together, trust, and encouragement are only some of the building stones of a strong relationship. If you’ve got these in place, you two will be a couple.

7 Signs You Have A Vitamin C Deficiency

April 2, 2016 by Power of Positivity

Vitamin C is one of the safest and most effective nutrients, experts say…the benefits of vitamin C may include protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling. – WebMD

Vitamin C is one of the most important nutrients for our overall health. This is particularly true in the prevention of many common and serious health conditions including cancer, stroke, cardiovascular illness and vision disorders. Further, vitamin C is vital to the function of a healthy immune system.

As with many nutrients, a significant part of the population does not consume an adequate amount of this important vitamin. This is partially due to the fact that many health organizations recommend ingesting an amount of vitamin C that is not optimal – something that diminishes the myriad health benefits of the vitamin.

When we don’t consume enough vitamin C, both physical and mental symptoms can manifest. Additionally, we are more susceptive to chronic and acute illnesses. Therefore, it is important to monitor our intake of this important nutrient.

We’ll discuss seven different signs of vitamin C deficiency, and make some recommendations on how to ensure an appropriate amount is ingested on a daily basis.

Here are 7 signs of a vitamin C deficiency:

1. Elevated and more frequent stress

Most of us have our daily stress triggers, although deficient levels of vitamin C can exacerbate these triggers – both in frequency and in degree. In a study conducted at the Vanderbilt University Medical Center, mice that were deprived of Vitamin C displayed behavioral patterns that mirrored depression. The mice subjects also exhibited less vigor, a symptom that likely correlates with fatigue – another negative side effect of a low vitamin C levels in the body.

2. Lower energy levels

As previously mentioned, fatigue is a common symptom of vitamin C deficiency. Numerous scientific articles have been published that directly link low vitamin C levels to fatigue and exhaustion. In a study of 81 people, fatigability tests were taken of participants who ingested more than 400 milligrams of vitamin C and those who ingested less than 100 milligrams. The former group’s “exhaustion index,” a numerical measure of fatigue levels, was less than half of that of the deficient group.

3. Unhealthy teeth and gums

Regularly ingesting adequate amounts of vitamin C contributes to healthier teeth and gums. Conversely, vitamin C deficiency can cause the erosion of the gums and loosening of teeth. Vitamin C is particularly important to gum health, as the nutrient strengthens the lining of the epithelium – a barrier that prevents bacteria from penetrating the gum line. It is common for those with periodontal problems to test for low levels of the vitamin.

4. Inhibited immune system

When levels of vitamin C are low, the body’s immune system functions are handicapped. In addition to more become sick more often, a vitamin C deficiency slows the healing process of wounds. The immune system’s effectiveness in fighting off infections is also impaired. Vitamin C also works independently and in cohort with other macronutrients to strengthen the immune system.

5. Weakness in the body

Anemia is the most common blood condition in the United States, affecting approximately 3.5 million Americans. One common symptom of anemia is body weakness, caused by low levels of healthy blood cells or hemoglobin. When our blood doesn’t produce enough of either, our organs do not get indispensable nutritional supplementation to function properly. Vitamin C deficiency anemia is the actual condition that can manifest with inadequate amounts of vitamin C, according to the Mayo Clinic.

6. Unhealthy skin

Vitamin C is a potent antioxidant that plays an important role in the maintenance of the body’s connective tissue. In addition to the vitamin’s antioxidant properties, vitamin C plays an important role in collagen synthesis, making it a vital component for skin health. Also, vitamin C may aid in the prevention of UV-causing skin damage. Without regular levels of vitamin C, the skins appearance is often negatively affected. These effects can include discoloration and wrinkling.

7. Poor eye health

According to the American Optometric Association, evidence exists that vitamin C can help lower the risk of developing cataracts. Vitamin C produces many of its vision benefits by supporting the health of blood vessels in the eye. Studies also exist which correlate reduced risk of age-related macular degeneration to adequate intake of vitamin C.

Fortunately, there are numerous sources of vitamin C. Citrus fruits, including oranges, lemons, limes and grapefruit, contain the highest levels of vitamin C. Many people choose to get their vitamin C by drinking orange juice or grapefruit juice, which are perfectly acceptable sources. Spinach, tomatoes, bananas, apples and peaches are also good sources of the vitamin. Vitamin C supplements are available to account for dietary gaps of vitamin C, although this should not be considered an ideal source.

It is also important to consume enough vitamin C every day. The U.S. Food and Drug Administration (FDA) recommends that men get a minimum of 90 mg of vitamin C daily, and that women get a minimum of 75 mg.

To experience optimal health outcomes, it is necessary to exceed the FDA’s recommendation. Sufficient intake levels of vitamin C is very dependent upon individual health. Smokers, alcoholics, diabetics, older adults, pregnant women and those with chronic diseases should take in more vitamin C, as should those with chronic stress and/or fatigue. Recommended intake amounts for these individuals vary, but 400 to 500 milligrams daily is a commonly-cited recommendation.

10 Things Only An Aries Can Understand

April 1, 2016 by Power of Positivity

Aries, you sure know how to make life fun and interesting, don’t you? Aries don’t stop to think first before making a decision; they just dive right in and see what happens. They take chances, follow their hearts, never let anything stand in their way, and give their all in everything they do. They have a spontaneous, intense, fierce spirit, and live life to the fullest. Aries love a good competition, and treat life as a game that they must dominate. They never take no for an answer, and run full speed ahead into whatever challenge they face.

Here are 10 things only an Aries can understand:

1. You don’t understand the phrase “Crawl before you walk.”

What does that even mean? All you’ve ever known is dive in headfirst, and then figure things out once you get there. You don’t have time to crawl – life moves so fast, and you want to experience all you can while you have the chance. Crawling seems too boring and slow-paced for you, so walking – actually, running, or sprinting – seems like a better option.

2. Finishing projects is a monumental success on your part.

You probably started dozens of projects this past year, but only finished a handful. When you do finish something, it’s cause for celebration, because that’s a pretty huge deal for you. You just have so many ideas and can’t seem to fully commit to just one, so you have to attempt to follow up on all of them to see where they lead.

3. Everything is a competition.

What’s a casual game of tennis? No such thing in your book – you’re in it to win it. You don’t know how to do things just for fun; you take winning seriously, and – let’s face it – you’re a pretty sore loser sometimes. Okay, maybe all the time. You love competition, and love the feeling of coming out on top. If you come in second, that’s the same as coming in last in your eyes, so you try your hardest in everything you do.

4. You don’t know what “don’t talk to strangers” even means.

If a person is in earshot, you’ll go right up and talk to them without even thinking twice. You consider everyone your friend before you even talk to them, and love engaging with new people. You get bored of people easily, so having tons of acquaintances and friends is a must for you. You enjoy having friends from all walks of life with a variety of personalities, because you can pretty much get along with anyone.

5. An Aries will tell you exactly what they think about you.

You never learned how to hold your tongue, but you don’t see a problem with that. Beating around the bush isn’t your cup of tea – you tell it like it is, and if people can’t handle it, that’s their problem. You don’t try to hurt others or come across as too brash or overbearing, but people often can’t handle your sharp tongue and strong personality. However, you don’t change for others – you just wait around for the right people to come along in your life.

6. You can change your mind in the blink of an eye.

One minute you want Chinese for dinner, and the next you feel more like Italian. One second, you feel like you might be falling in love, and the next, you have your eye on someone new. You really don’t mean to be wishy-washy, but there’s just so many aspects of life to experience, and so much to consider. You don’t want to miss out, so you want to do it all. Your mind moves quickly, and therefore, you make split second decisions often.

7. You have a huge heart, even if others can’t see it.

Underneath your loud, aggressive, dominant personality, you have a heart made of glass that gets shattered quite easily. People often think you don’t get hurt just because you hide your feelings well, but of course, you know that words can cut like a knife. You care deeply for your friends and family, and protect them to no end. When you go through a breakup, you don’t always express just how much you hurt from it, even if it’s killing you inside. You might have a tough exterior, but inside, you’re more like a soft, cuddly teddy bear.

8. You never turn down a new experience.

Nothing is off-limits to you. You try all the foods, travel to every place you can, talk to as many people as possible, and date people from all walks of life. You don’t put labels on yourself, or try to place boundaries on life. There’s nothing you can’t do, because you won’t allow your mind to control your experiences. You live life to the fullest, always.

9. Aries will always appear confident, even if they don’t feel like it.

You never let anyone know when you feel insecure. People admire you for your bold, upfront personality, and wish they could take on some of those qualities. You know that confidence will take you far in life, and you try to appear as self-assured as possible at all times, even if inside you feel like a total scaredy cat.

10. You tend to flit from one relationship to another.

But, what’s the problem here? You don’t see one. You simply like to try out a relationship and test the waters before making a firm decision on if you should stay with someone or not. If you don’t really vibe with someone, you don’t see the point in prolonging the relationship. Plus, it only hurts the other person worse in the end if you lead them on. You love deep, committed relationships, but you don’t just give your heart away to anybody.

5 Signs Your Friendship Is Bad For Your Mental Health

March 31, 2016 by Power of Positivity

Our friends should make us feel happy, exhilarated, alive, and most of all, healthy. Many people look to friends for support, community, and laughter, but when a friend doesn’t pull their weight or does something to intentionally hurt you, it can really damage your mental health. A friendship can, in large part, determine our happiness. After all, we require human connection for fulfillment, health, and happiness, so it’s of utmost importance to find people that we can bond with on a deep level.

Unfortunately, there are many unhealthy relationships. Why people keep up these harmful relationships, we can only speculate. However, any length of time that you feel your mental health has been compromised is far too long when it comes to friendships. In order to have a happy, healthy life, make sure to evaluate your mental state after having interactions with friends to see if they are really worth keeping around or not.

Here are 5 signs your friendship is bad for your mental health:

1. Feeling like you have to tiptoe around that person.

A real friend would never want you to hold back your thoughts and feelings, and encourage you to share whatever is on your mind. However, a friend that doesn’t support your mental health would make you feel as though you have to censor yourself around them. This friend might become easily upset or angry, so you feel you have to watch what you say around them in order to keep them happy. If you can’t feel comfortable around a friend and have to babysit their emotions, this friendship probably isn’t good for your mental state.

2. Excusing their behavior

Sometimes, we like to find excuses for someone’s actions in order to feel better about spending time with them. Maybe we understate what they’ve done, or blame it on them working long hours and just not having mental clarity. If this “friend” says something rude to us, we might just convince ourselves that they were “just joking” or “didn’t really mean it.” We can come up with all sorts of excuses to justify someone’s behavior, but that doesn’t mean their behavior should be excusable. If a person is continually rude to you, tries to belittle you, or disregards your feelings, they’re most definitely not going to promote positive mental health.

3. Feeling like you have to beg for them to hang out or make time for you

Real friends never blow you off or tell you they’re too busy to see you. While they might have to rearrange their schedule a bit, a true friend will never use lack of time or energy as an excuse to avoid hanging out. A clear sign of a true friend is that they always seem to follow through with their promises and see you no matter how busy their life gets.

They don’t allow life to take over and just toss you aside when things get hectic for them; they include you in their life, and set aside specific times each week to catch up with you. If you have a friend who constantly blows you off and ignores your calls or text messages, this can severely impact your mental health if you considered them a close friend.

4. Feelings of distress when you’re around them

If you’ve had this friendship in your life for a long time, you might just excuse these feelings as normal because you’ve gotten used to them. However, feeling anxious, depressed, or on edge around someone does not represent a healthy relationship. If you have a sense of dread before hanging out with them, and it only worsens in their company, they probably aren’t going to be good for your mental health. You should have friends who encourage you to better your life and make you feel excited and optimistic about it. If you feel the opposite around them, and you can’t seem to get through a conversation without feeling drained or depressed, you should definitely consider making new friends who will support you and look after your mental state.

5. Not feeling good enough in the friendship

A real friend will allow you to be whoever you want to be, without judgment. True friends don’t ask you to change the parts of yourself that even you can’t accept – they embrace you anyway, flaws and all. They put your insecurities to rest, and actually find beauty in your imperfections. A true friend will love and adore you for whatever you identify with, and will admire you for both your strengths and weaknesses.

True friends don’t place conditions on your friendships – they let you come as you are, and don’t put any pressure on you or the relationship. If you don’t feel good enough around this person, and they ask you to change your personality or specific things about yourself, you should leave the friendship before it impacts your mental health even further.

6 Things That Happen When You Don’t Sleep Enough

March 31, 2016 by Power of Positivity

Unfortunately in today’s society, many people suffer from sleep deprivation and the health problems associated with this growing epidemic. With one in three Americans beginning their day without getting enough sleep the night before, it comes as no surprise that the health of people today continues to decline.

Very important processes happen during sleep that cannot happen during any other time. Still, it seems that we don’t prioritize sleep as a collective. We put it off by staying on our phones, watching shows on Netflix, and doing anything we can to stave off sleep. Or, we have so much work to do that getting enough sleep seems like an impossible task.

Of course, we can’t always get the recommended amount of zzz’s. So an occasional deviation from this suggestion won’t do much harm to the body. However, continually skimping on it can do some serious damage to our mental and physical health.

A team of Norwegian neuroscientists studied what exactly happens in our brains when we don’t get enough. After observing sleep-deprived groups in a controlled environment, they found that lack of sleep can alter the white matter in our brains, and other studies have found that it can interfere with our genes.

While our bodies can repair the damage from not getting enough sleep, you will not feel at your best if you consistently get less than the recommended amount of shut-eye. Continually operating in a sleep deprived state can cause long-term health problems, such as the six listed below.

Here are 6 health problems that happen when you don’t sleep enough:

1. Cardiovascular Disease

Scientists have found the link between cardiovascular disease and poor sleep long ago, but a recent study presented at EuroHeartCare confirmed these findings more concretely. After observing 657 Russian men between the ages of 25 and 64 for 14 years, researchers discovered that almost two-thirds of the men who had a heart attack suffered from a sleep disorder as well.

Even more alarming, the men that had a sleep disorder also had a 2.6 times higher risk of myocardial infarction, a heart attack that occurs when the heart muscle dies, and a 1.5 to four times greater risk of stroke.

2. Alzheimer’s

Experimental Brain Research published a study showing that a lack of sleep contributed to poor decision-making, diminished reasoning, and problem-solving skills, and slower reaction times when faced with specific tasks.

Also, a 2013 study conducted by researchers at Johns Hopkins University found that a lack of sleep can both cause Alzheimer’s and serve as a catalyst for the disease. The study further backed up previous research that discovered sleep eliminates “cerebral waste,” or the white matter in the brain that can build up and cause dementia.

This study comprised 70 adults ranging between the ages of 53 and 91. Researchers found that the participants who reported getting poor sleep each night had a higher amount of beta-amyloid deposition in their brains on PET scans. This compound is one of the telltale signs of Alzheimer’s.Thus, the findings led the researchers to conclude that sleep deprivation prevents the brain from ridding itself of “cerebral waste.”

3. Obesity/Diabetes

A three-year-long study of over 21,000 adults evaluated the relationship between sleep and weight. It found people who slept on average of fewer than five hours a night were not only more likely to gain weight but were also at risk of becoming obese.

Also, a recent study by the University of Chicago revealed how bad sleep can lead to obesity and diabetes.

Researchers studied 19 men’s sleep patterns and found that those who got only four hours over the course of three nights had elevated levels of fatty acid within their blood between 4 a.m. and 9 a.m. Those who got 8.5 hours per night had a 15 to 30 percent decrease in fatty acids. What’s more, researchers found that the elevated levels of fatty acids caused a higher instance of insulin resistance, which ultimately leads to diabetes. So, those who got longer and deeper sleep did not have the same risk for obesity or diabetes.

4. Suicidal Thoughts

While this is not a disease by any means, it still should be noted as a health risk associated with lack of it. In 2014, a study found a link between increased incidences of suicide in adults and poor sleep, even if they didn’t suffer from depression in the past. A 10-year study conducted by researchers at the Stanford University of Medicine followed 420 participants ranging from mid to late adulthood. Out of this group, twenty participants who had trouble with sleep, unfortunately, committed suicide. As a result, the research team concluded that those with chronic poor sleep had a 1.4% higher chance of committing suicide.

5. Ulcerative Colitis

According to a 2014 study, both too much and too little can cause ulcerative colitis, an inflammatory bowel disease that causes ulcers in the lining of your digestive tract. Researchers from Massachusetts General Hospital found that getting the proper amount of sleep can ward off the inflammation that leads to digestive problems.

After following women enrolled in the Nurses’ Health Study (NHS) I since 1976 and NHS II since 1989, researchers concluded that risks of ulcerative colitis increased when the women got less than six hours of rest per night. Alternately, researchers also found that more than nine hours of sleep increased risks as well, suggesting that a small window exists for warding off inflammation in the gut. Although only adult women were part of the study, the increased chances of developing ulcerative colitis when in a sleep-deprived state existed no matter the age, weight, and lifestyle habits the women had.

6. Cancer

The American Academy of Sleep Medicine released a statement connecting the lack of sleep with higher rates of certain types of cancers. These included breast, prostate, and colorectal cancers. It also showed that people who slept longer than seven hours per night had the lowest mortality rates in the group.

The National Sleep Foundation released a revised sleep recommendation report based on age.

The new recommendations are as follows:

Older adults, 65+ years: 7-8 hours
Adults, 26-64 years: 7-9 hours
Young adults, 18-25 years: 7-9 hours
Teenagers, 14-17 years: 8-10 hours
School-age children, 6-13 years: 9-11 hours
Preschool children, 3-5 years: 10-13 hours
Toddlers, 1-2 years: 11-14 hours
Infants, 4-11 months: 12-15 hours
Newborns, 0-3 months: 14-17 hours

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