Inspiration to your inbox

7 Things Extroverts Can Learn From Introverts

7 Things Extroverts Can Learn From Introverts

Oftentimes, introverts feel that they must “correct” their personality in order to fit in with an extroverted world.  To the introvert, the outside world can seem highly exhausting, overwhelming, and unnecessarily fast-paced. Our livelihood, politics, and how quickly and easily we make friends (among others things) often depends on us at least acting extroverted in order to mark our place in the world. Introverts often feel like they don’t fit in with this world where endless self-promotion supercedes quiet reflection. However, introverts certainly have an important role to play in our society, and have a lot of value to add to businesses, friendships, and the world in general.

Introverts can sometimes be mistaken for being shy, uncaring, or otherwise uninterested in their surroundings, but their brains are simply wired differently than that of extroverts. Introverts feel most energized alone, whereas extroverts obtain their energy from external sources. Researchers estimate that extroverts make up anywhere between 50-74 percent of the population.

Extroverted people seem to have the upper hand in many situations, but they can learn valuable lessons from their introverted counterparts.

Here are 7 things extroverts can learn from introverts:

Related article: 5 Recharging Techniques for Introverts

1. Listen more, talk less.

While we don’t want to pigeonhole the two personality types, in general, introverts make the better listener. Why? Well, simply put, they don’t talk nearly as much as extroverts. They spend more of their time observing their environment quietly rather than engaging with it directly. We don’t mean to suggest that extroverts should change their entire personality, but they could do well to listen to people more thoroughly before responding. Extroverts live in the outside world more than the inner world, so they may not pay as much attention to the feelings and social cues that others give off.

Extroverts, next time you go to a social gathering, try talking to a quieter group of people and notice how deeply they listen to you. Then, by emulating that behavior, you can deepen your relationships with others.

2. Take time to recharge.

In their means to find solitude from the outside world, the introvert enjoys spending time alone. They obtain their energy from quiet time by themselves rather than from being around tons of other people. While extroverts might initially find alone time incredibly boring and unstimulating, extroverts can greatly benefit from unplugging from reality for a while. Extroverts tend to move quickly and forget about their need for self-care, so they can learn self-awareness and taking time to recharge from introverts.

3. It’s okay to spend time alone sometimes.

In our society, spending time alone comes with a huge stigma. In the work environment, being able to work well with others is greatly stressed, and desiring to work alone is often seen as unsociable and unagreeable behavior. However, the truth is, learning how to love your own company is vital to living a healthy, happy life. If you never learn how to love yourself and form a relationship with yourself, it makes it difficult to have a deep, meaningful relationship with others.

Extroverts can learn that spending time by themselves can lead to a richer, more fulfilling life, and to make sure to always take time for themselves.

4. Engaging in deep conversations allows for more meaningful relationships.

Introverts live inside their minds more than in the “real world,” and have a lot of great conversation to share because of this. They might not be the life of the party, but if you want to have a stimulating conversation, an introvert can always deliver. They know that by getting past the small talk and really delving into important topics, they can get to know others on a deeper level. While extroverts are certainly capable of this kind of connection, they generally tend to keep conversation on the light, fun side.

Extroverts can learn from introverts to really dig deep and bring up the normally uncomfortable topics that most people tend to avoid because of social norms.

5. Think before you speak.

Introverts always think about what they’ll say before the words leave their mouth. This might be seen as a weakness or something to correct by some, but to introverts, it simply means they choose their words carefully. Extroverts normally let the words flow uninhibited, and while there isn’t an apparent problem with this, they could learn to slow down a bit and really think about their words so as not to say something they’ll regret later.

6. Quiet reflection keeps things in perspective.

Introverts go within in order to stay balanced in this crazy world. Extroverts might not need as much time alone to recharge, but paying attention to our thoughts and feelings helps us to figure out what we do and don’t want. For instance, if you feel tired, you probably shouldn’t go to that big party tonight, right? Well, extroverts would probably attend the party anyway, because they don’t pay as much attention to their inner world as introverts do.

Quiet reflection can also help you to slow down and remain grateful for all your blessings in life, something that extroverts could greatly benefit from.

7. Spending time in nature is healing.

Lastly, introverts tend to spend more time alone in quiet environments, such as out in nature. Extroverts can learn from introverts to explore more of our world alone, without the chaos and noise that accompanies most social situations.

 Related article: 5 Ways To Be An Extroverted Introvert

7 Things You Need To Know About Your Future

“The challenge of leadership is to be strong, but not rude; be kind, but not weak; be bold, but not bully; be thoughtful, but not lazy; be humble, but not timid; be proud, but not arrogant; have humor, but without folly.” – Jim Rohn

While Jim Rohn’s quote was more directed towards leadership, the saying is profound in its depth and is applicable to anyone. When we exhibit these traits, people will likely see us as leaders, but that shouldn’t be the primary goal. As we read through each part of the quote, it becomes clear that these are simple yet powerful ways to live.

Of course, not everyone is given such a lesson in life. We witness many people that continuously reveal the character flaws described in the quote: rudeness, weakness, bullying, laziness, timidity, arrogance and folly. Many of these people will continue to live in such a manner, not making any conscious effort to attain new, more respectable traits.

Our future is determined by how we presently live. Cliché as it may sound, life is a marathon, and people who “win” in life make a habit out of living each day moment-by-moment while exuding a certain strength of character.

Complicated as life may be, embodying strong individual traits is not as difficult. When we make a conscious effort, our respective futures will naturally bear fruit. We’re strong, capable, and influential human beings, but we must first realize, and most importantly believe such. Our future demands that we have such awareness and belief.

Here are 7 things you need to know about your future:

1. Love conquers everything

Love is the strongest, most meaningful, deepest emotion that we can feel. The ability to love people in the face of even the more dire conditions is what makes human beings truly unique creatures.

Gandhi once said “Where there is life, there is love,” a simple, profound quote from someone that lived his life with love and compassion to the very end. The most admired people in history often embraced love in ways that allowed them to persevere in the face of hardship, loss, and hopelessness.

We are no different. The only constant in life is change, and the ability to love through the ebbs and flows of life is both a gift and a necessity.

2. Dreams are worth the risk

Helen Keller once said “Life is either a daring adventure or nothing.” When we cut right through the irrelevance of life’s shallow concerns, what ultimately matters is our purpose… our dreams.

Much of society has a “security mindset,” in that people want to live comfortably and with minimal turbulence. Many of us want to wake up, go to work, come home, and attempt to carve out some time for fun along the way.

The problem with such an outlook is that it often comes from a place of fear – a strong enough emotion to render many people incapable of taking risks. Something that is important for all of us to understand is that fear is normal – everyone is afraid. However, most people don’t understand we can use fear, instead of fear using us.

Accomplishing our dreams requires risk. Risk invokes fear. Use that fear.

Related article: 5 Things You Need To Release If You Want to Follow Your Dreams

3. Honor and respect are paramount

If we all embraced honor and respect as necessary behaviors, our world would be far a less contentious place. Unfortunately, society has embraced a cut-throat, “no holds barred,” “24/7” mentality that often pits human beings against one another. This is not an indictment on competition, which by itself is valuable. However, when we forgo common courtesy to best each other it is a stain on the fabric of society.

The concepts of honor and respect are taught. The acquisition of honor and respect are earned. We earn them by embracing a character of high esteem.

4. The present moment is all we have

Time is our most valuable asset. Consider this: the average lifespan of a person in America is around 79 years (76 for men, 81 for women). Anyone that has reached middle age can attest to the “Time flies” adage. The longer we live, the faster time goes.

It’s odd to realize that many (most?) people don’t embrace the present moment, instead always working, leaving, searching, and reaching – often for nothing in particular. Thankfully, schools of thought pertaining to mindfulness, awareness and meditation are beginning to permeate a society that desperately needs to rediscover the importance of the present.

5. We’ll never “have the time”

Sort of piggybacking off the prior lesson, so many of us use the excuse “I don’t have the time,” in some form or another.

Now, granted, there are instances where one truly doesn’t have the time. However, this saying has been mindlessly uttered by countless individuals as an excuse. Where this mindset does its most damage are to things that are important to us – relationships, goals, dreams and health just to name a few.

For such important things, wouldn’t it behoove us to make the time, instead of it making us? After all, we’ll never really “have the time” unless we do so.

6. Circumstances don’t define us

One of the definitions of responsibility is the ability to choose your response. We can’t pretend to know the difficulty of some people’s circumstance – these are often circumstances that are often not of their own doing. Yet, some of the most influential people have overcome even the direst of conditions.

The innate tendency to blame circumstances for troubles in our life is universal, and it is uniquely human. However, once we take (take!) control of our response to any circumstance, regardless of the negative emotions it evokes, we realize true empowerment.

The ability to focus on response rather than circumstance is extremely valuable to one’s future.

7. Self-control is our ally

Emotions are powerful enough to detract even the most resolute among us. Differentiating the resolute from the wavering is the ability to collect themselves and control their thinking…and, in doing so, controlling their emotions.

Few traits are as powerful as the ability to control our minds through focus, attention and awareness. While the development of such ability is often painstaking and littered with setbacks, the possibilities become endless when attained. This is truly one of the best lessons to learn while navigating towards one’s destiny.

6 Reasons People Choose To Stay Single

While many people prefer to have a significant other in their life, others enjoy the benefits that go along with staying single. Sure, it might feel nice to cuddle up with your lover after a long, hard day at work.

But according to a Gallup poll, over 60% of people ages 18 to 29 identify as single. It seems the trend is to steer clear of relationships with others, and instead, work on the relationship with the self. While to some, this might seem like a lonely path to take, others find it totally liberating and fulfilling to live without a partner.

Society seems to push the idea that we must have relationships to feel content in life, but plenty of people prove this theory dead wrong.

Here’s why some people choose to stay single:

love single

They feel happier being single.

Not everyone desires to have a serious relationship – in fact, some people actually feel more comforted and fulfilled by being single. Relationships don’t always equate to happiness, anyway, and that is evidenced by the high divorce rate nowadays. Single people might see relationships as overrated, and don’t want to put in the work required only to have things end later on down the road. Single people can cultivate a relationship with themselves on a deeper level, and for some, that’s all they need to be happy.

They want to work on themselves.

In a relationship, you can certainly work on yourself, but you have more of an opportunity to do so when you’re single. Self-development allows you to build character and strengthen your weaknesses, which actually can make you a better partner down the road, should you choose to get into another relationship. Even if you don’t desire a significant other in your life, bettering yourself is never a negative thing. Without having someone to answer to, you can take that extra time to work on your fitness, on a business idea, or on your meditation/yoga practice. You get to choose how you spend your time, which is a major reason why some people choose to stay single.

They want to dedicate time to their future.

These are uncertain times, and with an unstable global economy, many millenials want to secure their place in the world both financially and career-wise. Many people choose to stay single in order to go back to school, finish their degree, start an internship, or devote more time to their careers. After all, it takes money to survive in this world, and since we have to spend the majority of our lives earning it, choosing a career we feel passionate about is of utmost importance.

They don’t want a serious commitment.

Some people choose the single life so they can explore relationships with many people, and not have to commit to just one. While this might seem like an easy way out of relationships, some people just don’t want to have a serious commitment in their life, and that’s perfectly fine. As long as everyone feels comfortable with the idea, exploring different relationships with multiple people can actually help you grow as a person in a variety of ways. Single people would rather get to know several people than put all their eggs in one basket, so to speak.

They feel content with the people in their lives already.

Did you ever think that maybe single people don’t feel the need to add another person into their life? Plus, according to a study published in the Journal of Social and Personal Relationships, researchers found that single people had more active social lives than their partnered-up counterparts. Also, people in relationships tend to feel isolated from their friends since they spend the majority of their time with their partners. Sometimes, all you need in life is great friends and family to get you by.

single people

They had bad relationships in the past.

Yet another reason some people stay single is that they are scarred from past relationships. Maybe they don’t want to take a chance on someone else for fear of having a broken heart once again, and if you haven’t walked their path, you really can’t judge them for this decision. Maybe they just got out of a toxic relationship and don’t feel ready to get back into one. They might never want to have another relationship, and that’s their personal preference, of course. What works for one person won’t always work for another, and single people might simply want to protect their heart and enjoy life without all the drama for a while.

Getting Tattoos May Actually Be Good For You. Here’s Why…

People get tattoos for many reasons, such as expressing themselves or commemorating a particular person in their lives. Others may get them spontaneously during a night out with friends or give off a ‘tough’ vibe. However, studies show that tattoos can make you stronger on the inside.

A 2016 study published in the American Journal of Human Biology found that people with tattoos generally have a robust immune system. The study included 24 women and five men aged 18-47 who had an upcoming appointment. The University of Alabama researchers gathered saliva samples from participants before and after they received the procedure.

Next, they tested their Immunoglobulin A (IgA) levels, an antibody that floods the immune system when you have an infection. They also measured cortisol (a stress hormone that weakens your immune system over time). Common knowledge reveals that a weakened immune system increases the risk of infections, colds, and viruses.

The research team found that people with no prior tattoos experienced a decline in immunity. They believe this occurred due to perceived feelings of stress, which heightens cortisol. In response, this group showed a more considerable decrease in IgA levels.

Why Tattoos Are Beneficial For Health

However, those who had two or more tattoos experienced increased IgA levels immediately following their session. Since they already knew what to expect, they probably didn’t feel as nervous as the group without body art.

While the study included small sample size, it still proves how tattoos can boost the immune system.

The researchers explained two possible explanations for the results of the study. Firstly, people who already had tattoos knew what to expect, so their cortisol remained lower. Because their bodies were used to the process, their immune system didn’t perceive the ink as a threat.

Think about a cashier who must stand for long hours every day at work. Sure, they probably feel sore and tired at first, but eventually, they become acclimated. People who get body art have similar immunity after a while.

Of course, this doesn’t mean that you’re immune from colds or flu if you have tattoos. However, they may strengthen your immunity over time if you get enough of them. This immune boost also explains why people who get inked for the first time may feel sick during the session. Their immune system isn’t primed for the experience and doesn’t know what to expect.

Getting tattoos offers other mental and physical health benefits as well. We’ll go over a few different reasons to book a tattoo appointment ASAP!

Other Benefits of Getting Tattoos

semicolon tattoo
Here’s what it means if you see someone with a semicolon tattoo…

They Boost Self-Esteem

One study discovered that women with four or more tattoos have significantly higher self-esteem. This counteracts the stigma surrounding tattooed women, proving that tattoos can promote body positivity. It’s believed that tattoos can boost confidence by allowing for self-expression and a means to cover perceived flaws.

For instance, someone with scars from self-injury may want body art representing their resilience. A person who had surgery may wish to hide their spot with a beautiful scene or message. Tattoos can also enhance self-esteem by accentuating muscles, curves, and other body areas. In general, getting inked makes a person feel more attractive, giving them instant self-confidence.

Tattoos Help Heal Trauma

People suffering from PTSD, depression, and other mental health disorders can benefit from getting tattooed. Studies show that body art can provide a powerful way to revisit and heal past trauma. Expressing oneself with body art allows the wearer to tell their story creatively.

By doing this, the person can gain a new perspective on their trauma, perhaps seeing it in a positive light. For instance, they may see how their experiences made them more robust and commemorate this newfound feeling with a tattoo.

Increases Your Chances of Getting a Job

It took a while, but tattoos have become widely accepted in many workplaces nowadays. A study from the University of St. Andrews found that having tattoos may even help you land specific jobs! For instance, the researchers discovered that people with facial art had a higher chance of being hired as a bartender.

Managers of a skateboard firm and a trendy pub chain also said they would hire tattooed employees. They believed having tattooed staff would appeal to their younger customers. Other pop culture industries, such as fashion, have become increasingly receptive to tattoos.

Of course, some employers may not feel as open to tattoos as those in corporate jobs. However, customer service and retail jobs have become increasingly accepting of inked staff.

Helps Cancer Survivors Recover Emotionally

Tattoos may also help people in remission from cancer recover from trauma, according to a University of Washington study. The researchers found that getting “survivor tattoos” helped the wearer process their experience. It also facilitated their changed self-perception and outlook on life by assisting them in reclaiming their bodies. Similarly to those who have been through abuse, it’s a way for cancer survivors to reconnect with themselves.

In addition to the reasons above, getting a new piece of artwork releases feel-good hormones that boost your mood. If you’ve ever gotten inked, you know how cathartic and euphoric it feels afterward!

tattoo meanings

Final Thoughts on Reasons to Get Tattoos

Getting some ink isn’t a decision you make most of the time spontaneously. It requires careful planning and thought to create a design that conveys the message you wish to express. People get these works of art for many reasons, such as wanting to honor a loved one or heal from trauma.

With endless possibilities for body art, you can choose anything from a classic butterfly to an intricate nature scene. The tattoo options are as unique as the reasons for getting them and vary depending on the wearer’s story.

While tattoos offer a way to share yourself with the world, they also have incredible healing powers. So, if anyone questions your tattoo obsession, let them know about the health benefits of getting inked. Perhaps they will want a tattoo as well!

8 Ways To Increase the Endorphins In Your Brain

Endorphins are classified as an “endogenous opioid neuropeptide.” In other words, these brain chemicals boost our overall mood and outlook, similar to morphine and other more powerful (and harmful) drugs. The bottom line: we can trigger enhanced endorphin production, which, in turn, will help us feel much better without the nasty side effects and risk of dependence.

To aid in this endeavor, we will describe eight different ways to boost endorphins in the brain. We can all experience an elevated mood and a more positive outlook on life by following these recommendations.

Eight Ways to Increase Endorphins

Here are eight ways to boost endorphins in the brain:

eat chocolate

Endorphin booster #1: Laugh

Laughter truly is powerful. Various research has shown that laughter can help: boost immunity, reduce stress hormones, produce a sense of well-being, and, of course, release endorphins. The depressing side of this is that we laugh much less frequently as we get older. Children laugh upwards of three hundred times a day, while most adults laugh about five times daily. It’s time that we adults help to narrow this gap.

Endorphin booster #2: Get intimate

Evolution places a premium on reproduction, although it’s not necessary to reproduce to enjoy the health benefits of intimacy or sex. Research shows how acts of intimacy – touching, massaging, and intercourse – help to drastically reduce levels of stress hormones. Such intimate moments are not only essential to a close, loving relationship but our health and sense of security. Furthermore, intimacy stimulates the release of “feel good” endorphins in the brain.

Endorphin booster #3: Eat some chocolate

If we needed any more reasons to enjoy a piece of delectable chocolate, we’ve added another one to the list. In addition to the myriad health benefits of chocolate – promoting heart health, lowering cholesterol, reducing inflammation, etc. – chocolate also initiatives the release of endorphins. Other positive news is that we only need a small amount, about one or two small squares a day, to realize these benefits.

Endorphin booster #4: Eat spicy food

Do you ever wonder why some of us continue to engorge on spicy food despite the runny nose and watering eyes? Well, it may be due to the release of endorphins. The “pain” produced by spicy food is somewhat offset by the feelings of well-being created by the rapid discharge of endorphins in the brain. In addition, spicy food assists in the killing of pathogens and other bacteria while enhancing immune system function.

Endorphin booster #5: Listen to some music

Music has a distinct way of boosting our mood, and now we understand the scientific reason behind this phenomenon. Playing our favorite jams helps us feel better because of the quick release of endorphins in the brain. This effect is far more pronounced when we listen to music that matches our preferences. Those that love country music probably won’t experience an intense release of feel-good chemicals while listening to 2Pac, in other words.

Endorphin booster #6: Swallow some ginseng

Recently, the benefits of ginseng have manifested in several scientific and medical studies. Those who are fatigued and stress-ridden have continuously sung ginseng’s praises. Physiologically, ginseng supports various organs through the measured release of stress hormones, increasing endurance. In addition, ginseng may aid concentration and cognitive performance, treat certain cardiovascular conditions and stimulate the release of certain feel-good chemicals, including endorphins.

Endorphin booster #7: Inhale vanilla or lavender

It turns out that there is something behind the “aromatherapy” thing after all. Some aromas can help lift people’s moods by releasing endorphins into the body. In one particular study, patients that were ordered to undergo MRIs who inhaled vanilla reported a reduction in anxiety by 63 percent. It turns out that a proliferation of research exists that further supports the benefits of aromatherapy. “Don’t knock it ‘till you try it” is what we always say.

Endorphin booster #8: Workout with others

For those who prefer solo workouts, this may come as somewhat of a surprise. There is no doubt that exercise triggers the release of endorphins, but recent studies have shown that those who participate in group workouts may receive a bit extra endorphin boost. Regardless of one’s preferences, any exercise – with or without a group – causes the release of endorphins and other happy brain chemicals. For those still reluctant about participating in group cycling sessions, a solo period of jogging, aerobics, calisthenics, or weight lifting will still do the trick.

What Causes Low Endorphins?

The brain produces endorphins in the pituitary gland and hypothalamus during pleasurable activities or to counteract pain. They’re opioid transmitter that acts through five types of receptors. Endorphins aren’t just a feel-good hormone; they also help regulate thirst, appetite, blood pressure, and temperature.

Healthy endorphin levels result in a stable, cheerful mood, relaxation, and an enhanced ability to handle pain or stress. A person with an endorphin deficiency will have a greater risk of developing migraines, substance abuse, depression, and other mental problems. While scientists are still studying the exact causes of low endorphins, the following conditions or habits may play a role.

endorphins

1.     Lack of Exercise.

Since exercise releases endorphins naturally, a sedentary lifestyle will inhibit these feel-good hormones. When the body isn’t engaged in regular exercise, it can lead to depression, anxiety, and other mental health problems. Some doctors have even started prescribing exercise as a natural antidepressant and mood booster. Studies show that exercise may improve symptoms of depression as much as psychiatric medications.

Also, in 2008, researchers used positron emission tomography (PET) for the first time to scan athletes’ brains before and after exercise. They discovered an increase in endorphins in some brain regions following training, also known as a “runner’s high.”

So, a sedentary lifestyle could cause an endorphin deficiency simply because the hormone isn’t triggered by a stimulus such as exercising.

2. Mental Disorders Such as Depression.

When you have depression, it’s a catch-22 since it can cause endorphin levels to decline, which contributes to a low mood. For people with clinical depression, lifestyle changes such as exercise, proper sleep, a healthy diet, and meditation may not alleviate symptoms entirely. Low endorphins may cause mental disorders like depression, anxiety, or more severe conditions such as borderline personality disorder (BPD).

In treatment-resistant depression, doctors may recommend opioid treatments as a last resort, according to the American Journal of Psychiatry. Another study found that higher levels of opioid β-endorphin may positively impact people with depression due to its impact on the reward system. Higher endorphin levels can also reduce symptoms of PTSD and other stress-related psychiatric disorders.

3. High Levels of Stress.

When you don’t have a healthy outlet for stress, your body won’t produce enough endorphins to regulate your mood. Over time, chronic stress could cause mental disorders such as depression or anxiety and physical conditions like heart disease. Keeping your stress low in the modern world may seem challenging, but specific techniques can help you manage it. For a natural endorphin boost, try out these stress-relief methods below:

  • Meditation: People have been meditating for millennia to lower stress, realize their true selves, and decompress from daily struggles. Best of all, you don’t need a gym membership or anything outside yourself to practice. Simply sit in a quiet, comfortable room with your legs crossed and back straight. Pay attention to your breath as you slowly inhale and exhale. Close your eyes and simply be, without judging or reacting to any stimuli. The more you practice, the greater happiness and inner peace you will feel.
  • Deep Breathing: You can practice this along with meditation or by itself. Many different breathing techniques exist, but all of them positively impact stress. To start, you could try the 4-7-8 breathing method, which involves inhaling for 4 seconds, holding your breath for seven counts, and exhaling for eight seconds. It’s best to practice breathing techniques in the morning or before bed to induce a calming effect.
  • Watch Your Thoughts: Have you ever paid attention to what’s happening inside your head? Our thoughts profoundly affect our mental health, but we often don’t slow down enough to focus on them. However, it’s essential to have a positive outlook to manage stress and maintain overall well-being. Practice positive affirmations or gratitude to shift your thinking and, therefore, your reality.

4. Medical Conditions.

Certain medical conditions have been associated with lower endorphin levels. For instance, one study found that people with fibromyalgia may have lower than average endorphin levels. They measured endorphins before and after exercise and found that people with fibromyalgia had lower levels than the control group. Other research indicated that increases in endorphin levels led to pain relief in people with fibromyalgia.

Chronic headaches also connect to low endorphin levels. Some studies show that this endorphin deficiency also occurs in depression, suggesting an association.

As with stress, these medical conditions can be treated with natural remedies such as relaxation techniques and exercise. Of course, other medical interventions may be necessary for more significant relief.

5. Genetics.

Due to genetics, lifestyle factors, and environmental stress, everyone’s brain functions differently. However, genetics can play a significant role in regulating hormones such as endorphins. A genetic endorphin deficiency has been indicated in several conditions such as drug addiction, exercise dependence, eating disorders, and alcoholism, for example.

Many people believe that drug and alcohol addiction occurs due to a lack of willpower. However, current research shows that addictions arise due to altered neural pathways, which contribute to the disease of addiction. Perhaps in the future, pharmaceutical drugs that target endorphin levels can help alleviate the dependence for those suffering.

endorphins

Final Thoughts on Increasing Endorphins

Low endorphin levels have been observed in depression, anxiety, substance abuse, and chronic stress. Some of these ailments require medical assistance to treat, but many natural remedies exist to increase endorphins.

Exercise, laughter, spicy foods, dark chocolate, meditation, deep breathing, and close relationships with others can enhance our well-being. In addition, getting outside in nature, aromatherapy, healthy eating, and self-care, in general, can help increase endorphins and feel-good hormones.

It takes work to feel our best in the modern world, but the rewards make an effort well worth it. Health is true wealth, and we all deserve to be abundantly rich in well-being.

5 Signs You Have High Blood Sugar

Anyone who cares about their health needs to be concerned about having high blood sugar, not just diabetics. Healthy eaters give their bodies good nutrition and watch their fat and sugar intake.

We all know that sugary foods can cause a spike in blood sugar, but what other foods cause a spike, then a crash, in your blood sugar? Paying attention to the carbohydrates in your food might not be enough either.

What Contributes to High Blood Sugar?

Carbohydrates are the only nutrient that can alter your blood sugar. Protein and fat do not cause a change in your levels. Foods high in carbohydrates are likely to be high-glycemic foods, but there are other factors to consider.

Eating only low glycemic foods is also risky because you also need to account for calories, vitamins, and nutrients.

Diabetes mellitus is a disease commonly called simply diabetes in which a person has elevated levels. High blood sugar levels can cause stress on the body’s organs and lead to cell damage and health problems.

Researchers use pure sugar or white bread as a baseline for measuring the body’s response to glucose in the blood. Once you consume sugar, your blood sugar level rises quickly. The peak of this sugar high comes around 45 minutes after consumption.

Your body processes the sugar, and after the spike, the blood sugar level decreases rapidly. After eating sugar, your blood sugar returns to an average around two hours after consumption.

In contrast, when you eat foods lower on the glycemic index level, blood sugar levels rise slowly and stay level longer. Your goal is to keep your blood sugar levels steady all day while you need energy, rather than having spikes of highs and lows.

control blood sugar naturally

Understanding the Glycemic Load

Glycemic load is different than the glycemic index of a food. The food’s glycemic load is calculated by multiplying the glycemic index by the number of carbohydrates in grams provided by a food and dividing the total by 100.

On the glycemic index of foods, sugar is 100, and all other foods are ranked based on how they affect glycemic changes. The lower numbers have less impact on blood sugar levels than the foods with higher glycemic index numbers.

One of the problems with the glycemic index table is that it does not account for different food preparation methods in cooking or ripeness levels, which can cause changes in the food’s sugary taste and the effects on blood sugar.

Symptoms of Type 2 diabetes are frightening in that you might not know that you have a problem because they are barely noticeable. Gofitstayfit.com says approximately 8 million people may have diabetes and not know it.

Awareness of the glycemic level of the foods you usually eat is one of the best tools you can use to manage your blood sugar level. Glucose causes a spike in insulin, which the body produces to process sugar in our diet.

5 Signs You Have High Blood Sugar (And How to Reverse It)

Too much insulin produced for too long depletes the body’s ability to handle future sugar in the diet. Eventually, the pancreas stops producing insulin or can’t make enough to process the sugar in the blood. Here are five warning signs that you have diabetes and how to reverse it.

1. Thirst or frequent urination

Dry mouth, being thirsty frequently, or the opposite, which is feeling like you have to urinate frequently, are all signs that you have high blood sugar.

2. Numbness and tingling

One of the scariest side effects of diabetes is that it can lead to the amputation of the lower extremities. Toes, feet, and legs suffer from decreased circulation and the increased possibility of amputation.

3. Difficulty healing from wounds

According to the Oregon State University Micronutrient Information Center, a study ‘of over 64,000 Chinese women participating in the Shanghai Women’s Health Study, the high glycemic load was associated with a 34% increase in the risk of type 2 DM [diabetes mellitus].’

4. Blurry vision

Believe it or not, a change in the amount of glucose in the diet can significantly change your vision. Eat low glycemic foods for a week and see if you can notice a difference in your vision.

5. Irritability

Crashing from a sugar rush can make you unhappy and grouchy at other people. If friends have noticed your irritability, try cutting back on sugary treats to improve your relationship quality.

10 Foods to Improve High Blood Sugar

Here are the dietary changes that can improve your situation.

high blood sugar

1. Low sugar fruits

If you have elevated glucose levels, you may think you need to skip fruit. Some fruits can indeed be harmful to your high blood sugar, but many are good. Healthy, low-sugar fruits regulate your blood sugar levels, maintain your blood pressure, and help to fight inflammation. It’s best to eat low-sugar fruits whole rather than processed because processed fruits contain sugar. The best fruits to eat to improve your glucose include the following:

  • Blueberries
  • Raspberries
  • Cherries
  • Grapefruit
  • Peaches
  • Apples (not all the time)
  • Plums
  • Kiwi

2.  Leafy greens

Eating 1 and 1/2 extra servings of green leafy vegetables helps reduce your risk for type two diabetes by as much as 14%. Leafy green vegetables like spinach are high in antioxidants, vitamin C, polyphenols, and magnesium. Polyphenols help regulate your blood pressure and good circulation. These micronutrients lower inflammation and control your blood sugar levels. Magnesium supports muscles and nerve function, as well as your energy levels. Too low magnesium can increase your risk for type two diabetes, high blood pressure, osteoporosis, and heart disease. Leafy greens that will improve your high blood sugar include:

  • Chard
  • Cabbage
  • Collard greens
  • Bok choy
  • Broccoli
  • Kale
  • Spinach

3. Whole grains

Whole grains are good for regulating high blood sugar. Indeed, whole grains are healthier because they take longer to digest. This process slows down your blood glucose levels, putting less stress on your body to make insulin. Whole grains contain minerals, vitamins, and phytochemicals, which help reduce your risk of type2 diabetes. The best whole grains to eat to improve your high glucose include the following:

  • Steel-cut oats
  • Rolled oats
  • Whole-grain tortillas
  • Buckwheat flour bread or crackers
  • Whole rye bread
  • Whole-grain cornmeal

4. Seafood

Seafood is an excellent source of protein. Protein controls your glucose by regulating it. This is because it slows digestion, which helps you feel full longer. Eating fatty fish at least once a week improves your blood sugar levels compared to leaner fish. Fatty fish that help control your high blood sugar include:

  • Salmon
  • Sardines
  • Cod
  • Mackerel

5. Dairy foods

They make dairy foods from animals that give milk, such as goats, cows, or sheep. Dairy products are high in protein, fat, and carbohydrates.  Calcium, potassium, and phosphorus are the nutrients found in dairy foods. Dairy foods that are helpful to improve your high blood sugar include these dairy items:

  • Greek yogurt
  • Cottage cheese
  • String cheese
  • Edam cheese
  • Brie cheese
  • Reduced-fat cream cheese

6. Lean meats

If you have elevated glucose levels, you can enjoy eating lean meats as long as they are low in saturated fats and cholesterol. Fatty meats raise your blood cholesterol and can cause weight gain. When you’re overweight, it’s harder to control your diabetes. The best lean meats to choose to eat if you want to manage your glucose stability include the following:

  • Fresh ham
  • Canadian bacon
  • Tenderloin
  • Chicken-white meat with skin
  • Turkey-dark meat, no skin
  • Lamb
  • Domestic duck or goose

7. Nuts

Eating various nuts and seeds will help you manage your glucose levels if you have high blood sugar. These superfoods contain protein, fiber, and fatty acids. Eating them is a great way to manage and regulate your glucose levels.

  • Almonds
  • Walnuts
  • Peanuts
  • Cashews
  • Pistachios
  • Pumpkin seeds
  • Flax seeds
  • Chia seeds

8. Whole fibers

If you struggle with high blood sugar, you must eat enough fiber. Low-fiber diets make you gain weight, raise your blood sugar levels and cause you to gain weight. Eat fiber-rich foods at every meal. Eat fiber-rich foods such as:

  • Lentils
  • Beans
  • Popcorn
  • Avocados
  • Artichokes
  • Broccoli
  • Peas

9. Kimchi and sauerkraut

Kimchi is a spicy fermented cabbage native to South and North Korea. It’s supposed to be one of the best probiotics for people with diabetes. It’s low in carbohydrates and has lots of fiber. Made from Napa cabbage, ginger, garlic, and Korean chilis, Kimchi contains antioxidants and beta-carotene, compounds that help fight stroke, diabetes, cancer, and heart disease.

Sauerkraut is native to Eastern Europe cuisines. In German, sour cabbage is fermented with probiotic benefits for your gut and glucose. Not only that, but it’s packed with vitamins C, A, K, and A.

10. Other foods

Here are some rarer foods that might help you improve your blood sugar.

  • Chicory seed extract: Chicory seeds could have long-term and short-term help controlling your blood sugar levels. It can help release insulin quicker and improve insulin resistance by lowering high blood sugar. Chicory has a substance called inulins, which affects your endocrine cells located in your intestines that help control your blood sugar.
  • Vinegar: Drinking vinegar helps reduce blood sugar spikes for insulin-resistant people. Drinking vinegar may have the same effect as diabetes medications.
  • Purple corn: Blue corn is native to Peru and Chile. It may help prevent diabetic nephropathy or kidney problems in people with type two diabetes. Purple corn contains anthocyanins, which allow these conditions.
  • Prickly pear cactus: Eating prickly pear cactus lowers your blood sugar levels if you have type two diabetes.

high blood sugar

Final Thoughts on Managing High Blood Sugar

Because you care about your body, you know it’s essential to keep an eye on your glucose levels. Eating healthy foods, especially watching your consumption of sugar and fats, is your priority. It’s a known fact that sugary foods affect blood sugar spikes, but other foods help improve your high blood sugar. Eating a lot of fiber, lean proteins, nuts, whole grains and seeds, and even some strange foods like prickly pear cactus could help you control your high blood sugar. Of course, one of the best probiotics for regulating your blood sugar is kimchi, a superfood that’s a side dish in most Korean meals.  So, if you want to control your blood sugar, add these foods to your regular diet to be your healthiest and feel your best.

Skip to content