Here’s How Facebook Is Helping People With Severe Depression

January 20, 2016 by Power of Positivity

Seeing troubled Facebook posts from a friend who is suffering from severe depression makes you want to reach through your screen and help them. And now you will be able to get your friend the help that they need. Facebook is making it easier to help those who are having emotional distress, but you have to do your part too.

In a review of social media and suicide prevention as a public health concern, researchers concluded that “Ultimately, proactively using social media to increase public awareness of and education on mental health issues is a logical modern public health approach that can potentially save lives.”

Here’s How Facebook Is Helping People With Severe Depression

Facebook has had a process in place for helping people who are going through depression and contemplating self-harm since 2011. However, they made improvements in 2015 to get help to those who need it quickly.

Previously, users who awe posts from severely depressed friends could upload screen shots and links to the Facebook suicide center through the help center. This is still an option via this link. You provide the full name of the person who is in distress, capture the link to their profile page, and upload a screenshot of the post that caused you to be concerned.

In the future, Facebook will make it easier to report these posts to get faster help to the person who is suffering from severe depression. You will be able to click to report a post to the Facebook safety team. They will have a team of people who will review the post and send a message to the person who posted the suicidal message.

The message from Facebook says “Hi ___, a friend thinks you might be going through something difficult and asked us to look at your recent post.” “What would you like to do? You matter to us, so we want to offer support if you need it. You’re not alone – we do this for many people every month.” The post also says “Only you can see this. Anything you do there will be kept private.” The user has an option to click ‘See Post’ or ‘Continue.’

Facebook will then provide a screen with options for the user. The screen will offer these options:

What would you like to do?

Talk to someone – Reach out to a friend or helpline worker.

Get tips and support – Learn how to work though this using some simple tips.

When the user clicks the button they will be connected to either a crisis support line or information for coping with an emotional crises. The user also has an option to skip the help that is offered.

Now Facebook is making it an easier process to help your friends.

How you can help

How to help:

Click the drop down arrow in the upper right corner of the post.
Click ‘I think it shouldn’t be on Facebook’
Click ‘Something else’
Click ‘This displays someone harming himself or planning to harm himself’ (Examples: Self-inflicted wound, weapon held to head, suicide note, promotes eating disorder)

The next screen provides a few options to the person who is reporting it.

If the person is in immediate danger of hurting themselves, report the incident to local emergency services right now. Do not wait.

Offer help or support – Message ___ to let them know that you care.
Reach out to a friend – It’s important for you to feel supported too. Message a friend about this.
Chat with a trained helper – People at Lifeline are online right now and can chat with you confidentially about how to support __.
Text a trained crisis counselor at Crisis Text Line –They can offer guidance on how to support _ at this moment. Just text TRUST to 741741.
Call Lifeline – Talk with a trained helper for free at 800-273-8255. They can tell you how to support __.
Ask us to look at the post – If you think we should know about this post, we’d like to take a look at it as soon as possible and offer support to __. Your name will be kept confidential.

Depressing statistics

Does social media help connect us to each other or does it perpetuate our tendency to be critical of others? Researchers found that “Victims of cyberbullying were almost 2 times as likely to attempt suicide than those who were not. These results also indicated that cyberbullying offenders were 1.5 times as likely to report having attempted suicide than children who were not offenders or victims of cyberbullying.”

Suicide prevention

Anytime someone talks about hurting themselves, you should be concerned for their safety and mental well-being. One of the best things you can do is to tell them that you care about them and that you don’t want them to hurt themselves.

If you believe that someone is in immediate danger, call 911. Police and EMTs are trained to handle these situations. You probably aren’t equipped to get your friend the help that they need, but the professionals are.

If you think someone might be going through a severe depression but is not in any danger of hurting themselves, you can read our article here to learn more about the signs of depression. You can also reach out to the National Suicide Prevention Lifeline at 800-273-TALK (8255).

5 Signs You Worry Too Much

January 20, 2016 by Power of Positivity

With everything that life bombards us with nowadays, worry can take over if we allow it. We have to think about bills, raising our children well, keeping the house clean, working each day, and other things that keep our minds running on overdrive. When we’re running on overdrive, it’s easy to worry too much.

A little stress won’t hurt because everyone deals with challenges at one point or another. However, it should raise some red flags when it becomes a daily habit or incessant nagging that won’t go away.

Worrying can help you plan for the future, but too but of it can cause issues. It is a tool that we can utilize to better our lives, but many people allow it to dictate their every waking moment, which is incredibly unhealthy.

“Worry is like a rocking chair; it gives you something to do but doesn’t get you anywhere.” – Van Wilder

5 Telling Signs That You Worry Too Much

1. You Can’t Ever Relax

We all will deal with stressful situations in our lives at some point. Stress can help us make tough decisions and allow us to transform into better people. However, when this stress creeps up and disrupts your daily life, this is a clear indicator of chronic unease or generalized anxiety disorder.

According to the Anxiety and Depression Association of America, approximately 3.1% of the adult population suffers from this disorder. If you have persistent anxious thoughts that disrupt your daily life, it’s a sign of excessive anxiety. If you worry too much, take deep breaths, ask yourself if this is worth losing your peace, and bring your awareness back to the present moment.

Anxiety creeps up on us when we allow our minds to wander too far into the future, so using our breath to anchor us in the present can do wonders to dispel anxious thoughts.

2. You Have Trouble Falling Asleep

Many people who worry too much also have trouble getting decent sleep. It can cause your thoughts to race uncontrollably, which makes it very difficult to relax into sleep. According to researchers at Duke University, “…insomnia may predispose people to anxiety and depression, just as anxiety and depression may predispose people to insomnia.”

Racing thoughts and anxiety can overtake your mind so much that it keeps you up at night, which can take a toll on your health in the long term. It might help if you learn about natural ways to fall asleep easier at night.

3. You Use Food, Alcohol, or Drugs to Suppress Your Worry

Another sign that you stress too much is using a substance to deal with your emotions. Suppressing your feelings with drugs, alcohol, or food might feel good in the short term, but it can do a lot of damage. It affects your mental and physical health in the long term.

Instead of reaching for that processed snack or bottle of beer when you feel anxious, find a way to gather your thoughts and center your awareness. Read, write, draw, or take a hot bath to calm your nerves healthily. Your mind and body will very much appreciate it!

4. You Always Think of the Worst-case Scenario

Naturally, humans scan our immediate environment for threats to our safety. We have an inborn ability and need to do this to survive. However, this can sometimes be a nuisance and hazard to our mental health.

For instance, if your mom or dad is driving on the highway, you might think of every bad thing that could happen to them while driving. Of course, we want our loved ones to remain safe, but obsessing over events that likely won’t occur only takes away our inner peace.

Any time you catch yourself having these types of thoughts, try to replace them with more uplifting ones, and if you want, send out positive wishes and thoughts to those who you feel might need them.

5. You Have Recurring Health Problems

Worry causes inflammation within the body, which leads to all sorts of ailments, including:

High blood pressure
Anxiety
Sore muscles
Stiff joints
Weakened immune system
And much more

If you get sick quite frequently, first check in with your mind. Diseases begin in your mind, so a scattered, overwhelmed thought process causes this energy to travel into the body.

Always make sure to give yourself time for meditation, yoga, or some other practice you find relaxing to keep your mind centered, healthy, and performing at its best

8 Ways to Reduce Worry in Your Life

If your worries seem to take over your life, it’s time to learn a few new ways to cope. You can reduce troublesome thoughts by implementing a few anxiety-relieving techniques.

1. Practice Self-Care and Relaxation

Taking care of yourself is one of the best ways to reduce anxiety in your life. Eat nutritious foods, stay active, and do things you enjoy. Spend time expressing your creativity, getting in touch with your spiritual needs, and fostering healthy relationships.

It might help to prioritize your life, determining which activities you need more of. Self-care can help you live a healthier, happier life with less anxiety. Relaxation helps immensely, too.

Learning to relax helps you overcome the overwhelming thoughts that consume your mind. Relaxation allows you to improve your fight-or-flight response as you find ways to work through anxious thoughts.

2. Find Something to Laugh About.

Laughter is the perfect distraction from your worries, allowing you to focus on something else for a while. It eliminates distressing emotions while shifting your perspective. Plus, it helps you realistically see the situation rather than how your anxious thoughts want you to see it.

Laughing triggers the release of endorphins, feel-good chemicals that promote happiness. The feeling lasts even after you stop laughing, helping you maintain an optimistic outlook. It eases anxiety and stress, improves mood, and makes you more resilient to hardship.

Think about what makes you laugh and make it a point to participate. Watch funny videos, a stand-up comedy, or spend time with a friend who makes you laugh. Whatever it is, make sure you don’t hold back.

3. Focus on Something Else

Any positive or beneficial distraction will help you stop worrying so much about things you can’t control. Once you find your distraction, you’ll forget about your problems for a while. Some ideas include going for a walk, watching your favorite show, or reading an intriguing book.

Any activities you enjoy are good ones to focus on rather than thinking about your troublesome thoughts. Sometimes even making lists can distract you enough to forget for a while.

Make a list of all the things you want to do in the future, and focus on things you can easily do. If you want to break it down, you can even make separate lists of what you can do at home, in the car, or at work.

4. Write in a Journal

Studies show that writing in a journal is a beneficial way to handle stress and eliminate anxious thoughts. It helps you release negative and overwhelming thoughts as you write them out and process what’s going on. If it helps, write about your negative thoughts, and then write new positive ones to replace them.

You can also keep a gratitude journal that helps you focus on the good things in your life. When you think about positive aspects of your situation, it’ll help you let go of your worries.

Another positive journal you can keep is a success journal. In this one, you’ll write down all of your successes, no matter how small you think they are. It helps you stay positive no matter what threatens to disrupt your thoughts.

5. Go for a Walk Outside

Walking is an excellent way to relieve stress because it involves repetitive movements of large muscle groups. If you go for a walk regularly, you’ll experience stronger benefits, too, so don’t wait.

Start a walking routine right away, making it a point to go at the same time every day. You can go in the morning before work or in the evenings after dinner. Another option is to go for a walk on your lunch break, which will ease work stress, too.

Regular exercise decreases the number of stress hormones in your body. Plus, it releases endorphins, improving your mood and relieving pain. It also improves sleep quality, helping ease stress and anxiety during the day.

6. Turn to Your Support System

When you can’t stop worrying, turn to people you trust who support you. Anxiety might make you feel like being alone, but it won’t help you overcome the thoughts. When you talk to a friend or family member, you’ll feel more relaxed and optimistic.

Hearing the perspective of someone who wants what is best for you can help change your mindset. However, don’t let your worries consume the conversation, or you’ll continue to feel overwhelmed. Once you discuss the issue, move on to something positive.

If you aren’t comfortable going to a loved one, you can also turn to a support group or therapist for help. They can help you process what you’re going through, allowing you to work it out in a safe space.

7. Spend Time in Nature

Being outside is good for your mind and body, helping relieve anxiety and stress. Nature can distract you from your problems, and studies show that it reduces anger, fear, and stress. The same research indicates that it promotes positive feelings.

Spending time in nature improves your overall well-being, making it easier to push away worrisome thoughts. It reduces blood pressure, muscle tension, heart rate, and stress hormone production.

8. Listen to Soothing Music

Music affects your emotions and can reduce stress and anxiety. Soothing music slows your heart rate and pulse, lowers blood pressure, and decreases stress hormone production. It can also serve as a distraction from your worries and fears.

Anytime you feel stressed or overwhelmed, turn on music that makes you feel calm. Even if you don’t think you want to listen to music at that moment, give it a shot and see what happens. However, your mood will improve, and you’ll become more productive.

Final Thoughts on Learning How to Let Go of Worry

Worry is a part of life, but it shouldn’t consume your thoughts and affect daily life. If you notice any signs that you do it too much, it’s time to regain control. When you find ways to stop worrying so much, you’ll notice a drastic improvement in your life. You’ll feel happier and more optimistic, recognizing all the good around you.

10 Brain Tricks That Give You Super Powers

January 20, 2016 by Power of Positivity

The human brain is the last, and greatest, scientific frontier. It is truly an internal cosmos that lies contained within our skulls. – Joel Davis, ‘Mapping the Mind: The Secrets of the Human Brain & How It Works’

Mr. Davis penned these prophetic words in 1997 – seven years after 41^st President George H. Bush declared 1990 “The year of the brain.” Davis’ work was the direct product of a massive amount of research and discovery that had taken place within that seven year span. Despite of the remarkable progress that was made within that timeframe, Davis knew that we had only begun to scratch the surface of this mysterious organ.

However, even he may not have predicted the astonishing advancement that has taken place thus far in the 21^st century. This 2014 quote by Michael Stryker – a renowned neuroscientist at the University of California, San Francisco – says it all:

“I feel really sorry for the people (neuroscientists) who retired five years ago. Neuroscience now is a completely different world from how it used to be.”

Indeed. Consider these fields of scientific discovery and it’s advancements in the last 10 years alone:

– Neurogenetics – doctors can now discover neurological and developmental abnormalities using a simple blood test. This includes testing of fetuses.

– Brain mapping – new advanced and detailed imaging of the brain’s structure.

– Neuroplasticity – the discovery that the human brain’s structure and function is pliable past childhood; most notably, that we can improve intelligence and recover from debilitating injury.

– Cognitive Behavioral Therapy (CBT) – utilizing CBT to combat anxiety disorders, bulimia, stress, anger and psychosomatic illness.

– Neural implants – cutting-edge research that focuses on the implantation of prosthetic devices in the human brain. Progress has been made with paralytics and may one day help eliminate mental illness.

Many of these incredible advances were prompted by the successful completion of the Human Genome Project in 2003. Given the rapid pace at which these advances were made, many experts’ predictions read like a sci-fi novel: a cure for blindness, the ability to erase memories and Wi-Fi microchip implants.

Despite all of these cutting-edge advancements and futuristic plans, the brain is quite capable at producing some amazing things without them. Scientists have participated in many studies and experiments (some of them noted below) with the specific aim for demonstrating the power of the mind. And some of the results were mind-blowing.

This leads us to 10 ways that we’ve discovered that showcase some of our more interesting brain powers.

Here are 10 tricks that literally give your brain super powers:

1. Our brain can (legally) hallucinate

Well, this brain trick is technically called the Ganzfeld effect, and it works by playing a trick on the mind through reducing sensory input. Some people have reported hearing the voice of a deceased relative or seeing dancing horses. No kidding.

Here are the instructions (required items: a ping pong ball, a radio with headphones, and a red light):

– Tune the radio to a station with static and put on the headphones.

– Cut the ping pong ball in half and tape over each eye.

– Turn on the red light so it’s facing towards the eyes.

– Remain the position for at least a half hour.

2. Raising our eyebrows makes us more creative

According to a study published in the Creativity Research Journal, simply raising our eyebrows can induce creativity. This brain trick is achieved through the activation of our two types of attention – perceptual and conceptual.

Perceptual attention is the type that is responsible for our physical experiences, while conceptual attention relates to our mental processes. Since these two attention faculties are linked, they can be manipulated to produce some interesting effects. When the eyebrows are raised, this results in the stimulation of our perceptual attention. By default, this brain trick also stimulates our conceptual attention, which can result in creative connections that were not present before.

3. Music boosts our immune system

The fact that music reduces cortisol levels in the brain may not be too surprising. What is shocking is the extent to which our brain/body connection can take our favorite tunes and use them to heal our entire immune system.

Our bodies are inseparably linked to the chemical makeup of our brain. By reducing our stress levels, we effectually produce more antibodies to fight off disease and other ailments. Over time, this effect will strengthen as will the body’s ability to resist illness and disease-causing agents.

4. The Apple logo creates divergent thinking

Ever wonder why Steve Jobs created this hallmark of a symbol to represent his brand? Well, we’re not sure if he innately knew that the icon would cause us to “think differently,” but he succeeded regardless. Duke University published this fascinating study that was published in the Journal of Consumer Research.

When the subjects of the study were exposed to Apple’s iconic symbol, the result was an increase in creativity and ingenuity. We’ve now got a “cure” for the creative blues!

5. We’re most productive at the times of day we hate

Most of us have a time of day when we feel at our “peak.” We’re energized, alert and ready to tackle those mundane tasks. Well, here’s science again to tell us we’re wrong.

In a study conducted by the Department of Psychological Science at Albion College and the Department of Psychology at Michigan State University, researchers discovered that our “non-optimal” times are actually ideal for tasks that involve problem solving.

Other published studies have surfaced demonstrating that these non-optimal times are better for creativity and group-related work.

6. Studying music strengthens communication ability

Studying music is widely known for priming the creative juices, but communication skills? According to researchers, the answer is a definitive “Yes!”

More specifically, the practice of studying music strengthens the ability perceive the emotions of others. Musicians are also better at tuning out distractions such as background noise, making them ideal listeners as well. Finally, they’re much more adept at verbalizing their own thoughts and emotions.

7. Mint is a natural cognitive enhancer

With all of the previous discourse on enhancing cognitive ability through technology, medicine and the like, it’s refreshing to find some natural, healthy stuff to help sharpen our senses.

A study at Wheeling Jesuit University reveals that the smell of mint has some powerful mental benefits; among them are improved reasoning, judgment, attention span, memory and conceptualization.

Other studies have demonstrated mint’s positive effect on overall alertness and responsiveness as well.

8. One ear is better than the other (and vice-versa)

Remember that whole “left-brained” and “right-brained” thing? Someone told us at one time or another that logical people predominantly use their left hemisphere while the creative folks use their right. Well, this theory been pretty much debunked. Except for how we interpret sound, that is.

Our right ear is actually better at processing speech, while the left ear is more attuned to music and tone. We’re sure this will come in handy…somewhere. Maybe when the boss is chewing us out or some dreadful music comes on the radio.

9. Touching something makes us want it more

Now we know why retailers have display models for their products – it strengthens the desire to buy. Not only that, but we’re willing to pay more money for something that we’ve physically interacted with.

The reason is that touching or holding something unconsciously creates a sense of ownership. Interestingly, this mindset can even overrule our opinion on whether or not we like or dislike something.

10. Using hand gestures improves memory

Chalk one up for another brain-body connection. This brain trick involves the link between the learning and memory part of the brain and the use of hand gestures. As it happens, we’re more accurate at reciting information when our hands are in motion.

Research has shown that people who are required to remember a significant amount of information are more animated in their gestures. Such physical cues allow memories to surface easier while also naturally improving the effectiveness of their communication.

7 Things That Slow Down Your Metabolism

January 20, 2016 by Power of Positivity

It’s not much of a surprise when we discover that known “healthy” habits and behaviors are unhealthy. Many diet myths, health fads, and “slim wear” have been debunked or rendered useless – or at best, limited – at one time or another. This brings us to our metabolism – the chemical process humans use to obtain energy. The body’s ability to use fat as energy instead of storing it is what most people think of when we say “metabolism.”

A well-functioning metabolism is essential to our waistlines and hips, but it’s much more complex.

Metabolism involves all of the chemical reactions that take place within our cells to keep us alive. Without a healthy metabolism, our cellular bodies could not receive the necessary energy to sustain themselves. In short – we’d die. Fortunately, our bodies do not stop metabolizing unless we effectively stop breathing. Our metabolisms can, however, become unhealthy and damaged.

Metabolism plays a vital role in various parts of our lives. Not only does it impact how our cells use energy; but how well we sleep, our energy levels, our mood, and even plays a role in how well we digest food and absorb nutrients.

The impact of a slower metabolism

An unhealthy metabolism creates different types of physiological effects, such as:

Diabetes
Breathing problems
Lethargy
Cognitive decline
Unstable blood sugar levels
Organ failure

What causes an unhealthy metabolism? Well, a few different things. It’s quite important that we minimize our exposure to stress, as “stress hormones” such as cortisol and adrenaline counteract the healthy function of our metabolic systems.

So, before we get into the seven “healthy” habits that harm our metabolism, please remember to minimize stress levels and get regular exercise. These are probably the two best things we can practice for a healthy metabolism.

Here are 7 things that slow down your metabolism:

1. Conforming to a diet

More weight loss products and weight loss systems are on the market now than ever. Want to know why? Well, then follow the money, of course – $6.3 billion. That’s the amount that weight loss company reported making in 2015 alone. Americans climbing rate of obesity – combined with a serious market opportunity – means “Ca-Ching,” at least for these peddlers of the “latest, greatest” weight loss fad.

Despite of their proliferation, its best of abstain from a diet regimen altogether. The reason is that the majority of diets focus on entirely on restriction, not alteration. In other words, diets don’t teach us how to make subtle dietary changes (i.e. more protein, less carbs); they instead focus on eliminating – or severely reducing – food that provides fuel to our bodies. Low-carb diets are notorious for this practice. Instead, focus on making lifestyle changes for the long-term.

2. Hydrating on just water

Don’t get it twisted…hydration is critical. However, the whole “drink eight full glasses of water each and every day” advice is misleading. Allow us to explain.

The body is a complex system that relies upon a steady stream of healthy vitamins, nutrients and other elements. Unfortunately, overhydrating has led to the misbelief that the gallons of water we’ve ingested have supplied what we need (thank the weight loss experts). As healthy as water is, it is not always the best source of hydration for us.

Instead, seek to get a bit of variety. For example, mix some O.J. with water and add a dash of sea salt to get some much-needed electrolytes. If it’s only water, mix in a lime or a lemon.

3. Over-restricting sodium intake

Yes, it is important to keep an eye on our sodium intake. The American Heart Association recommends 1,500 mg, which may still be high. However, sodium plays a key role in maintaining our metabolic rate, lowering stress hormones, and aiding digestion.

A better approach is to limit salt intake via processed foods, which are unhealthy for various reasons. Most of us overeat salt as a direct result of processed foods. Instead, make eating wholesome and non-processed foods a part of your lifestyle.

4. Overeating raw vegetables

As with the previous two unhealthy practices, this must be read carefully. We’re talking only about raw veggies here. Simply lightly steaming vegetables most of the time will render this a non-factor.

Vegetables are an essential source of vitamins and nutrients. They’re also deficient in calories and sodium; most contain no fat. But raw vegetables contain a high amount of cellulose – a fiber that is actually used in making paper and paperboard! Our digestive systems are not meant to handle large quantities of this compound, which can also lead to various digestive problems, creating a slow metabolism.

5. Too much cardio

Part of this is a societal trend. We seem to place more emphasis on sweating all over the elliptical machine or a treadmill as opposed to practicing various exercises.

The truth is there are some health benefits available in other types of exercise that aren’t available in cardio. Besides, High-intensity interval training (HIIT) can give us most of the benefits of an hour-long run without all the added stress hormones.

Muscle-building is also great for achieving upper and core body strength, boosting our moods, improving brain function, etc. The cool thing is that is that it can be a variety, too: weightlifting, bodyweight training, and yoga are all considered muscle-building exercises.

Also, consider mixing in a bike ride, nature walk or hike. This allows us to get in a cardio fix while giving the body a bit of a break so we don’t slow down our metabolism.

6. Overloading on fiber

Fiber is an important nutrient for our bodies, especially in the digestive system. However, too much fiber contains elements that can prevent the absorption of essential nutrients, thus slowing down your metabolism.

Also, eating too much fiber when having digestive problems can create even more complications. This occurs when there is too much gut flora – microorganisms (i.e., bacteria) that result in digestive problems such as gas, bloating, constipation, diarrhea and even dangerous weight loss. When we ingest too much fiber, it feeds this gut flora and further complicates the issue, creating a slow metabolism.

Mass General doctors say short workouts can increase your metabolic health.

7. Eating too much “muscle meat”

Muscle meat is the stuff that many weight trainers trying to add muscle eat a lot of – chicken breast, chicken wings, beef patties, etc. Side note: if these meats are farmed from quality sources, such as grass-fed cows and locally-bred chickens, that’s a much healthier option.

The problem with ingesting too much of this “muscle meat” is not a recipe for a balanced protein intake. Instead, try making some tasty sauce, soup or stew containing a variety of vegetables containing critical amino acids – something these meats generally lack.

Science Explains How Much Water Your Body Needs To Lose Weight

January 20, 2016 by Power of Positivity

Water is an important element for so many different reasons. Let’s start with us: we’re made up of about 50-75% water, depending on body composition. Water is responsible for many different body functions – regulating body temperature, helping lose weight, carrying oxygen and nutrients to the cells, dissolving minerals and nutrients, aiding digestion, protecting body organs and tissues, and lubricating joints, among others.

Oh, and it increases metabolism. Just in case you wanted to know if aqua can help you lose some stubborn pounds – the answer is a resounding “YES!”

According to a study published in the Journal of Clinical Endocrinology and Metabolism, drinking 17 ounces of water increases metabolic rate by 30% in healthy men and women. The maximum effect was reached 30-40 minutes after the subjects drank.

Let’s look at another study that highlights water’s weight loss properties. Researchers from the University of Birmingham in the United Kingdom conducted a 12-week experiment in which 84 obese adults received basic weight loss advice and were assigned to one of two groups. The first group was instructed to drink about sixteen ounces of water half an hour before their meals, while the second group had to imagine their stomachs full before each meal. At its conclusion, the experiment revealed that the first group lost three pounds more than the second.

Healthful Benefits of Drinking Water to Help Lose Weight

Water is life, and clean water is health. – Audrey Hepburn

This is much-welcomed news to those who have the desire to lose a few pounds (dang near everyone), but we should be drinking an adequate amount of water – from six to ten cups daily – regardless. Before we delve further into the relationship between water intake and weight loss, let’s briefly list H₂O’s other health benefits:

Helps keep us alert
Prevents headaches
Boosts cognitive abilities
Protects our heart

If you are indeed among the multitudes that is seeking to lose a few pounds, proper hydration needs to be a key factor. Aside from nourishing the body before, during and after any physical activity, we should be tracking our water intake throughout the day. This is very important, as the proper amount of water consumption can assure our metabolism is operating at capacity while suppressing the desire to overeat.

We will provide the formula for calculating optimal water intake and a basic numerical breakdown to serve as a quick reference point.

Please note: it’s unnecessary to be exacting in your water intake. Be as accurate as possible within reason. Although, if you feel better busting out the water beaker, feel free! Measuring cups could be beneficial, however.

First, here are the formula steps and a quick explanation on why you need this much water to lose weight effectively:

Step 1: Get your weight

Obviously, it’s important to have an accurate number depicting weight in determining optimal water consumption. This is necessary since, as the pounds or kilograms increase, water intake will increase accordingly.

If the numbers on the scale show a decimal, round down if it is a .4 or lower; round up if it is a .5 or higher. If using an analog scale, get the most accurate reading possible

(Example: 200.4 pounds = 200 pounds. 200.5 is rounded to 201, etc.)

Step 2: Divide your weight in half

If this number includes a decimal, round up. The resulting number is our required water intake in ounces.

(Example: 201 pounds/ 2= 100.5, which is rounded to 101 ounces.)

Step 3: Determine the activity level

The level we physically exert ourselves directly correlates with our water intake. As we exercise or perform anything strenuous, our bodies will naturally expel water, which must be compensated for.

For every thirty minutes of exercise, add sixteen ounces.

Step 4: Calculate water intake

Simply add the numbers derived in steps 2 and 3.

Here’s an example of what the resulting calculation should look like:

Weight: 201 pounds
201/2 = 101 ounces (rounded)
30 minutes of exercise daily = 16 ounces
101 ounces + 16 ounces = 117 ounces (or about 10 12-ounce glasses of water)

Here’s how much water your body needs to lose weight:

Weight Intake # of 12-ounce servings

80 lbs. 40 oz. 3

90 lbs. 45 oz. 4

100 lbs. 50 oz. 4

110 lbs. 55 oz. 5

120 lbs. 60 oz. 5

130 lbs. 65 lbs. 5-6

140 lbs. 70 oz. 6

150 lbs. 75 oz. 6

160 lbs. 80 oz. 7

170 lbs. 85 oz. 7

180 lbs. 90 oz. 8

190 lbs. 95 oz. 8

200 lbs. 100 oz. 8-9

210 lbs. 105 oz. 9

220 lbs. 110 oz. 9

230 lbs. 115 oz. 10

240 lbs. 120 oz. 10

250 lbs. 125 oz. 10-11

Final Thoughts on Drinking Water to Lose Weight

Here are a couple of helpful pointers to help achieve our water intake:

1. Drink two 8-ounce cups of water before every meal. This adds up to 48 ounces.

2. When getting up in the morning and before going to bed, drink one 16-ounce glass to get another 32 ounces.

(Side note: if getting up in the middle of the night to use the bathroom is a concern, drink this additional serving in the morning instead.)

In simply following these two tips, we’ll get 80 ounces of our water intake. This should make it much simpler to reach our daily goal!

These TWO Ingredients Can Eliminate Earwax and Ear Infections

January 20, 2016 by Kristen Lawrence

Earwax is bothersome, and ear infections can be a painful experience and one that you would hope to eliminate from your future health concerns.

Fortunately, some people have had great success with a home remedy with only two natural, safe ingredients that can help reduce the likelihood of ear infections and also remove ear wax buildup.

You most likely already have these two ingredients in your home, so there is no need to go out and buy anything. You’ll probably find these two products in your bathroom and kitchen. Here’s a simple home remedy with only two ingredients that can eliminate earwax buildup and prevent ear infections.

These Two Ingredients Can Eliminate Earwax and Ear Infections

Mix equal parts of white vinegar and rubbing alcohol together for our ear health recipe. Start with a small amount, about a teaspoon of each. Mix them in a small bowl or measuring cup. You can make a more considerable amount and store it for next time, but try it first to see how it works for you.

After mixing these two ingredients, use a clean eyedropper to put about half of the mixture into one ear while you tilt your head to the side. Keep your head tilted and allow the mixture to sit in your ear for one minute. After a minute, tilt your head over the sink to enable the solution to drip out.

Repeat the process with the other half of the healthy ear mixture in your other ear, and again allow it to sit in your ear for one minute. Then tilt your head and drain it out.

Audiologist Dr. Robert L. Martin says that alcohol can dry out the ear, which can cause the skin to crack and bleed. This treatment should be used for those who need to dry out an ear exposed to moisture, not those in a dry environment.

Dr. Martin suggests this treatment twice a day for four days when you know that your ears have been exposed to moisture, for example, after swimming. The ear health remedy can be used twice a week for several months if you have chronically moist ears or are exposed to high humidity.

Earwax prevention

This prevention tool is highly recommended for those who frequently suffer from swimmer’s ear problems or sinus infections that can spread to the ear. The remedy should be used before issues occur, not on an already infected ear.

Conditions that make ear infections more likely include:

Higher outside temperatures
Higher humidity
Exposure to moisture for long periods

Swimmers, those who often get water in their ears during showers or baths, and people who live in hot, humid climates are more likely to develop infections. These warm, moist environments are breeding grounds for fungi and bacteria.

As much as possible, keep your ears dry inside by wearing earplugs when swimming, snorkeling, or scuba diving. Avoid tilting your head to let the shower water run into your ear. If water does get into your ear, dry the outer ear with a towel, tilt your head to allow the water to drain out, and carefully use a cotton swab to absorb additional moisture.

Symptoms of an ear infection

Both bacteria and fungus can live in a moist ear. Either of these microbes can be responsible for the pain of an earache and infection. If these symptoms are present, see a medical professional rather than using the vinegar and alcohol treatment. Again, the two-ingredient remedy is meant to prevent ear problems, not treat them. Signs of ear infection include:

Itching
Pain
Tenderness
Hearing loss
A plugged ear feeling
A feeling of the ear having fluid in it

Earwax problems

A buildup of wax inside the ear should not happen naturally because the ear is naturally self-cleaning. To clean the ear, we push earwax into the ear canal with a cotton swab rather than removing it. Symptoms of an earwax buildup are similar to those of infection and include the following:

Dizziness
Ringing in the ear
Itching
Drainage
Decreased hearing
A feeling of a plugged ear
Itchiness
Pain

Healthy ears

Dr. Martin says that the natural ear is self-cleaning, so we should never wash inside the ear canal with soap or water. He says that ear wax is not something you can dissolve with water anyway, so cleaning with water will not be effective.

The symptoms of an ear infection and earwax buildup are similar, so don’t diagnose yourself. If you are experiencing symptoms, it is probably too late for the ear problem prevention recipe.

Protect your hearing and consult with an audiologist or otolaryngologist (an ear, nose, and throat doctor) at the first sign of a problem.

Conventional medicine may need to provide a cure before you can use vinegar and alcohol on your ears. To prevent future ear health problems, earplugs can be used for swimmers to keep the ear canal dry.

Besides Removing Earwax, Try These 8 Other Ways to Improve Ear Health

Now that you have one solution to try, what else might help improve your ear health?

1. Wear earplugs when exposed to loud sounds.

According to a report by the National Institute on Deafness and Other Communication Disorders (NIDCD), about 24% of adults aged 20-69 suffer from some degree of noise-induced hearing loss. Those who had on-the-job exposure to loud noise had a higher likelihood of developing audiometric notches. These notches appear in the ears due to prolonged exposure to loud sounds. The report found that loud sounds in the workplace increased the likelihood of “noise” notches in the ears by 2X.

Loud sounds may include chainsaws, lawnmowers, and other types of heavy machinery. Music at clubs and concerts can also induce hearing loss over time. To prevent this, invest in quality earplugs, such as musicians’ earplugs, when exposed to noisy environments. These earplugs have filters that allow a person to hear conversations but reduce dangerous sound levels. If you work in a factory or other industrial site, your company will probably provide or recommend special industrial earplugs.

2. Turn your volume down when using headphones.

According to the World Health Organization, over 1 billion people worldwide risk noise-induced hearing loss from booming music and other recreational sounds. When listening to music on personal audio devices, avoid using earbuds next to the eardrum. Instead, wear headphones that fit over the ears to reduce your noise exposure. Also, the WHO recommends keeping the volume level below 85 decibels for safe listening.

For safe listening at concerts and other venues, they also set these guidelines for implementation:

a maximum average sound level of 100 decibels;
live monitoring and recording of sound levels using calibrated equipment by designated staff;
optimizing venue acoustics and sound systems to ensure enjoyable sound quality and safe listening;
making personal hearing protection available to audiences, including instructions on use;
access to quiet zones for people to rest their ears and decrease the risk of hearing damage; and
provision of training and information to staff.

3. Exercise frequently.

Exercise benefits every part of your mind and body, including the ears. During a workout, blood flow to the ear increases. This helps the tiny hair cells in the inner ear translate sound into signals, which get transmitted to your brain. Since the hairs don’t regrow, it can lead to permanent hearing loss if the hair cells get damaged. So, in addition to keeping the volume down on your earphones, it’s also essential to engage in regular exercise. This will improve your hearing since you’ll have increased blood flow and, therefore, oxygen to keep the ears working optimally.

Also, the increased blood flow will keep blood pressure down, a primary driver of hearing loss.

4. Manage stress levels.

According to a 2018 study, otologic symptoms such as dizziness and tinnitus have been linked to emotional stress. Prolonged stress can therefore make tinnitus worse. Researchers believe tinnitus acts as a warning sign when reacting to an external stressor. Your body then goes into fight-or-flight mode, a survival instinct that increases adrenaline and cortisol in the body.

Experts believe that when the blood flow travels into your inner ear, it can lead to tinnitus symptoms.

5. Get regular checkups.

When you go for a doctor’s visit, ask him or her to perform a hearing screening just in case. Hearing loss doesn’t happen immediately, so many people can go years without noticing the difference. That’s why it’s essential to have annual hearing screenings so that doctors can alert you to the warning signs of early hearing loss. Additionally, consider asking about ear care services, such as Ear Wax Removal Sutton Coldfield, to ensure your ears are in optimal condition.

Untreated hearing loss reduces the quality of life and can even cause depression, dementia, and heart disease.

6. Stop smoking.

According to research from the University of Manchester in the UK, smoking increases the risk of hearing loss by 28%. The risk for hearing loss was even more pronounced in those who smoked more often. Experts believe smoking contributes to hearing loss because of chemicals in cigarettes that constrict blood vessels. This prevents oxygen from traveling to your inner ear and keeps hair cells in the cochlea functioning correctly. In addition, nicotine can disrupt neurotransmitters in the auditory nerve, causing them to mishear sounds.

7. Take medications only as needed.

Certain medications, such as aspirin, NSAIDs, or acetaminophen, can sometimes result in hearing loss. Make sure to take these medications when needed, and avoid taking them daily for prolonged periods.

8. Wear hearing aids if necessary.

If you’ve been prescribed hearing aids to help with hearing loss, it’s vital to wear them during waking hours. The hearing aids work by amplifying sound and converting it to a digital signal, which travels into the ear. Then, it makes its way into the brain’s auditory region, which processes it into audible sound. Untreated hearing loss can cause this part of the brain to shrink from lack of use, making hearing nearly impossible.

Hearing aids improve your health in other ways as well. A 2019 study examined the positive effects of hearing aids in participants’ first three years of wearing them. In people with newly-diagnosed hearing loss, hearing aids reduced dementia risk, fall-related injuries, and anxiety or depression by 18, 13, and 11 percentage points, respectively.

Final Thoughts on Preventing Earwax and Ear Infections

Luckily, preventing earwax and ear infections requires only two ingredients that you probably already have at home. A mixture of white vinegar and rubbing alcohol can help remove moisture from the ears, especially after swimming. Using this treatment twice per day for four days reduces the risk of developing infections or earwax buildup.

Of course, the ears clean themselves naturally, so you should only use the treatment after swimming or for sinus infections. Other ways to keep the ears healthy include regular checkups, exercising, managing stress, and keeping the volume down on audio devices. In addition, make sure to avoid smoking or taking aspirin frequently, as both have been linked to hearing loss.

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