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4 Signs Your Partner Is Feeling Insecure

January 17, 2016 by Power of Positivity

Being insecure has been called a green-eyed monster, and when it comes to your relationship, it can be monstrously destructive. Rather than being a sign of deep love and caring, it is a sign of potentially destructive problems in the relationship.

A study in the Journal of Interpersonal Violence found that having a high level of jealousy was linked to men who were abusive to their partners. The researchers also found that even for nonviolent men, jealousy was linked to unhappy marriages.

Jealousy is not the only cause of violent behavior, but it is definitely a warning sign to be aware of. If your partner isn’t violent but has made threats toward you or someone they think you are flirting with, be prepared to take action to protect yourself.

Insecurity is another word for low self-esteem. Someone who has confidence in their self-worth will not be worried about the possibility of the relationship breaking up.

Trusting in the value that you bring to a relationship gives you confidence that you are able to meet your partner’s needs and no reason to suspect that your partner might have to go outside of the relationship to fulfill their needs.

Social networking provides plenty of opportunities for insecure people to be jealous. In a study of couples whose partners were on social networking sites, low self-esteem individuals had a higher need to be seen as popular by friends.

The low self-esteem group was more likely to be jealous and was also more likely to post images or status updates that proved their relationship happiness to others. Having low self-esteem made people compensate by creating an idealized picture of their romantic lives.

4 Signs Your Partner Feels Insecure About Your Relationship

1. They are dependent on you

An insecure person feels like you don’t need them. They want you to be dependent on them so that they know you won’t leave them. In reality, it is the insecure person who is dependent on you.

Your partner’s dependency could be physical, for example if they need you for financial support or it could be emotional. Emotional dependency is tricky because you cannot help a person to build their self-esteem. It has to come from within them.

An emotionally dependent person believes that you as their romantic partner are the sole source of their happiness. If you leave, they could never be happy again.

2. They are suspicious

The mailman winked at you. You liked someone’s profile picture. The cashier was too talkative with you. An insecure partner sees threats to the stability of their relationship everywhere. Anyone you meet could be a potential romantic interloper that they have to fend off.

Emotional jealousy is possible even if the insecure partner doesn’t suspect physical unfaithfulness. If you give praise, gratitude or encouragement to someone else, the insecure partner is envious that you gave that positive emotional support to someone else.

3. They are controlling

Where you go, what you are doing, and who you are with, an insecure partner demands to know all of your activity in a day. They may check your phone or email. They might even follow you to make sure you are going where you said you were going. You can read about the signs that your partner may be trying to control you here.

Your insecure partner wants to know what you were doing without them but they also want to tell you what you can and cannot do. An insecure person feels like the relationship is not within their control. As a result of this perceived lack of control, they seek to control things wherever they can.

4. They are depressed or anxious

If your partner is insecure, they are likely either acting out in anger or withdrawing from you. Emotions are controlling their behavior. Thus, they avoid communication by giving you the silent treatment or by expressions of anger like yelling accusations.

Anxiety is basically fear and your insecure partner is afraid of losing you. With or without evidence, they believe that the relationship is nearing an end and they are trying to keep that from happening.

Don’t let your partner’s emotional problems drag you down with them. You can read about keeping negativity out of your relationship in our related article here. Focus on expressing your own feelings about your partner’s behavior.

You can’t help your partner to be less insecure, but you can help them to communicate by asking questions about their feelings. Only they are responsible for their emotions. You can’t make your partner feel insecure unless you are literally cheating or giving them a valid reason to be jealous.

An angry, insecure person can resort to violence to try to force you to love them or be dependent on them. Protect yourself by getting to a safe location if you are concerned about your partner’s violent behavior. 800-799-SAFE is the National Domestic Violence hotline phone number. You can contact them anytime if you have concerns about someone hurting you.

5 Warning Signs Your Body Is Getting Too Much Sodium

January 16, 2016 by Power of Positivity

Sodium (salt) is a necessary mineral for the human body to ingest. It effectively supplies electrolytes and maintains the fluid levels within our cells. It is also essential to the healthy transmission of nerve impulses within the body. Further, sodium plays a key role in the digestion of food.

The problem is that most of us simply eat too much. The Recommended Daily Intake (RDI) of sodium varies from one source to the next, but falls between the ranges of about 1,500 to 2,400 milligrams (mg) – about 3 to 5 grams of table salt. For example, Canada’s governmental health agencies recommend a maximum of 1,600 mg, while the United States government recommends a maximum of 2,300 mg.

Salt Intake Recommendations

Here is the breakdown of the U.S. governmental health agencies and their recommended intake:

-United States Department of Agriculture (USDA): 2300 mg.

-American Heart Association (AHA): 1500 mg.

-Academy of Nutrition and Dietetics (AND): 1500 to 2300 mg.

-American Diabetes Association (ADA): 1500 to 2300 mg.

The recommended amount from the American Heart Association (AHA) is an interesting statistic. Why’s that? Because excessive sodium intake directly results in a greater chance of heart disease, heart attack and other heart-related problems. Here’s what WebMD has to say:

People with heart failure may improve their symptoms by reducing the amount of salt (sodium) in their diet. Eating too much salt causes the body to retain too much water, worsening the fluid build-up associated with heart failure.

The majority of our sodium intake comes in the form of processed foods. For those that need a refresher, processed food has transformed from the raw form either to extend shelf-life – such as the freezing or dehydration of fruits and vegetables – or to improve consumer’s palatability of (taste for) raw commodities – such as transforming grain and animal products into bakery and meat products.

Americans’ average intake of sodium is around 3,400 mg – most of it comes from these same processed foods.

For comparative purposes, let’s look at the sodium content of fresh, raw food versus the processed variety.

For those that eat meat, processed meats contain roughly 400% more sodium than the natural product. Much of this is due to the curing, smoking, drying, canning, and salting of the original product. Processed meats have been directly linked to cancer by the World Health Organization.

Let’s take a look at some examples of raw, natural vegetables and their associated sodium content.

Asparagus (10 spears) / 10 mg

Avocado (1/2 medium) / 10 mg

Green beans (1 cup) / 4 mg

Carrot, cooked (1/2 cup) / 52 mg

Corn, boiled (1/2 cup) / 14 mg

Mushrooms, chopped (1/2 cup) / 1-2 mg

Onion, chopped (1 cup) / 2-3 mg

Spinach, raw (1/2 cup) / 22 mg

Sweet potato (1 small) / 12 mg

Tomato (1 medium) / 11 mg

Now, let’s look at the processed variety and its sodium content. (Please note: some serving sizes had to be approximated for comparative purposes.)

Asparagus, canned (1/5^th can) / 142 mg

Green Beans, canned (1 cup) / 800 mg

Carrots, canned (1/2 cup) / 295 mg

Corn, canned (1/2 cup) / 351 mg

Mushrooms, canned (1/2 cup) / 331.5 mg

Onion, canned (1 cup) / 117 mg

Spinach, canned (1/2 cup) / 29 mg

Sweet potato (1 cup) / 191 mg

Tomato (1 cup ) / 307 mg

Obviously, the processing of vegetables dramatically increases the product’s salt content. This goes for other products that are canned or packaged, as well. A simple search will reveal this fact. Now, let’s discuss the dangers of ingesting too much salt.

Here are 5 signs you may be consuming too much sodium:

1. Inflammation and weight gain

Sodium is predominantly concentrated on the outside of our cells. When the amount of sodium available in these areas is excessive, this causes the kidneys to reduce the amount of water released into the urine. The result is increased water retention and edema (or swelling) in various parts of the body. Further, although sodium does not directly correlate with fat gain, it does increase water weight that will show up on the scale.

2. Kidney stones

Excessive sodium, often from salt, results in the kidneys having to excrete more calcium into the urine. A high concentration of calcium will often combine with other minerals – such as oxalate and phosphorous – which will then harden and form “stones.” Since sodium intake is excessive is most people’s diets – combined with the importance of calcium, something most people don’t get enough of – it is recommended that we reduce the amount of sodium ingested by altering our diets. Further, calcium is an absolute necessity to healthy bones (more on this in a bit).

3. Cardiovascular disease

Research presented at a 2010 American Heart Association meeting revealed the following statistics:

– Excessive salt consumption led to 2.3 million heart-related deaths worldwide.

– 42% of deaths were a result of coronary heart disease.

– 41% of deaths were the result of stroke.

The World Health Organization – the world’s preeminent association on public health – has directly linked excessive sodium intake and cancer. The evidence is quite clear: too much salt is bad for our hearts and can lead to multiple types of cancer.

4. Cognitive decline

A Canadian study undertaken in 2011 suggests that adults who consume a high-sodium diet are at a greater risk of cognitive (brain) decline. According to the researchers, this result was “independent of hypertension and global diet quality” and “suggests that sodium intake alone may affect cognitive function in sedentary adults above and beyond the effects of overall diet.” While the brain’s performance on a high-sodium diet is yet to be fully discovered, these preliminary research studies do warrant some caution. Further, exercise is known to counteract these effects effectively.

5. Decreased bone health

Our bones require foods with high concentrations of calcium to be healthy. Eating foods with high levels of sodium directly causes the bones to lose calcium density, which can lead to bone loss. The National Osteoporosis Foundation (NOF) recommends limiting the amount of processed foods, canned foods and salt added to foods eaten each day. The NOF recommends inspecting the Nutrition Facts label on each food; if the sodium content is over 20% daily value, it is high in sodium and should be avoided. The NOF further recommends limiting sodium intake to less than 2,400 mg daily.

Complete elimination of processed food of any kind is very difficult; even many of the products we see in our neighborhood grocer’s “fruit and vegetables” section can be classified as “processed”. However, it is feasible to make fresh fruits and vegetables more of a presence on our dinner plates. It’s also within our control to reduce our trips to fast food places while frequenting the grocery aisles of natural grocers more often.

Bottom line: some simple changes in our diets can drastically reduce the amount of sodium we take daily. In doing so, we’re creating and maintaining a healthier body and feeling much better about ourselves in the process. And if you still eat a lot of salt, we recommend real salt.

Neuroscience Reveals 4 Rituals That Make People Happy

January 16, 2016 by Power of Positivity

Much of the advice given, primarily online, regarding increasing happiness warrants a critical eye. The reason for this, unfortunately, is the proliferation of subjective and unfounded information. In some cases, the material is just flat-out fabricated with the hopes of drawing some visitors to some website.

This is where Neuroscience steps in and says, “Enough already!” The scientific method and other rigorous means of examining information is one of the primary reasons we now have cutting-edge medicine and technology that has advanced our quality of life. After all, we didn’t double our life expectancy and eradicate a host of diseases with pseudo-science and wishful thinking.

Now, neuroscience – the scientific study of the structure and function of the nervous system and brain – has brought forth findings proving that increasing our happiness is within our cognitive control.

Truthfully, this should not come as a surprise. Numerous scientific studies have already proven the effectiveness of such practices as meditation and mindfulness – two practices that were once thought to be ineffective at best and useless at worst. My, how times have changed.

There are not many things more exciting than discovering the immense power and energy within our bodies. The human brain is the most complex structure is the known universe – one that harnesses immense potential – that we can use to create our happiness.

Neil deGrasse Tyson had the following to say about how neuroscience works:

“Everything we do, every thought we’ve ever had, is produced by the human brain. But exactly how it operates remains one of the biggest unsolved mysteries, and it seems the more we probe its secrets, the more surprises we find.”

Let’s get right to it. Here are the four rituals neuroscience says will help us be happy:

Ritual #1: Practice gratitude

As we already know, the brain is incredibly multifaceted, hence the extensive research based on neuroscience. At times, we seemingly transition from one mood to another without at all understanding why. Something quite interesting to note is that thoughts of pride, shame and guilt all activate similar circuits in the brain. More interesting – and counterintuitive – is that these undesirable thoughts activate our brain’s reward center. Reward center? What kind of “rewards” could there possibly be for these thoughts? Being prideful is somewhat (not really) understandable, but guilt and shame?

Anxiety’s function in the brain is also enigmatic. As it turns out, anxiety actually calms the limbic system and strangely dials down activity in the amygdala – the part of the brain that controls emotions. Apparently, worrying serves as a coping mechanism for our anxiety and is healthier than remaining idle in our anxious thoughts.

This is where gratitude comes in and saves the day. It turns out that practicing gratitude has a profound effect on our brain by increasing the neurotransmitters dopamine and serotonin – the brain chemicals responsible for feelings of pleasure and happiness.

So, in practicing gratitude – by using a journal, expressing it to a friend, etc. – we are effectively using neuroscience to activate the happiness circuits of our brain!

Ritual #2: Create intentions and set goals

Quick question: what does it feel like to procrastinate? Really, think of an answer before continuing. What were the thoughts that came up just now?

Second question (last one!): What does it feel like to take action? Again, please think of an answer before continuing.

This is where creating intentions and setting goals – making decisions – positively affects the brain. Dr. Alex Korb, a renowned neuroscience expert, explains:

“Making decisions includes creating intentions and setting goals – all three are part of the same neuro circuitry and engage the prefrontal cortex in a positive way, reducing worry and anxiety.”

Some more positive news: the decisions that we make don’t need to be perfect. For the sake of our brain health, it’s better to come to a thoughtful decision that doesn’t require rigorous analysis. In short, making good decisions is better than striving for the perfect one.

When we make decisions, we feel in control of our thoughts. This increases feelings of pleasure within our brain.

Ritual #3: Embrace people

It’s no secret that human beings are social creatures; some more than others, but we’re all social creatures to some extent. We gain pleasure from receiving love and acceptance from our fellow human and eventually experience melancholy when we don’t.

While the above statement may be somewhat commonsensical, the effect that social isolation and exclusion has on our brains is quite astonishing. Neuroscience has discovered that the human brain interprets social isolation and exclusion in the same way as actual physical pain.

Let’s cue up Dr. Korb:

“As demonstrated in an fMRI experiment, social exclusion activates the same circuitry as physical pain…it activated the anterior cingulate and insula, just like physical pain would.”

According to Dr. Korb, the best remedy for this pain is simple: human contact. Social gatherings and conversing with each other is healthy, but the most powerful results are achieved through human touch.

“One of the primary ways to release oxytocin (a pleasure hormone and neurotransmitter) is through touching. Obviously, it’s not always appropriate to touch most people, but small touches like handshakes and pats on the back are usually okay. For the people you’re close with, make an effort to touch more often.”

Ritual #4: Label negative thoughts

Nobody appreciates being “labeled,” but that doesn’t mean we shouldn’t label our thoughts – specifically, the negative ones.

Here’s a quick lesson on labeling: for some reason, you’re having a bad day that’s leaving you feeling awful. By default, the brain will almost always produce a thought such as “I feel awful.” Instead, try to identify this feeling. “I feel awful” is a blanket statement that can mean many things. Do you feel anxious? Worried? Depressed? Okay, then just label it as such. “I feel worried/depressed/anxious/etc.”

For those of us who don’t engage in this practice, it can feel kind of awkward at first, which is why it’s important to understand the rationale behind labeling. Dr. David Rock, neuroscience expert and author of ‘Your Brain at Work’, provides an explanation:

“To reduce arousal, you need to use just a few words to describe an emotion…this requires you to activate your prefrontal cortex, which reduces arousal in the limbic system. Here’s the bottom line: describe an emotion in just a word or two, and it helps reduce the emotion.”

The takeaway: How we think determines our happiness. Our thoughts and actions are all interrelated. Dr. Korb provides an awesome (awesome!) explanation and summation of this scientific truth:

“Everything is interconnected. Gratitude improves sleep. Sleep reduces pain. Reduced pain improves your mood. Improved mood reduces anxiety, which improves focus and planning. Focus and planning help with decision making; decision making further reduces anxiety and improves enjoyment. Enjoyment gives you more to be grateful for, which keeps that loop of the upward spiral going. Enjoyment also makes it more likely you’ll exercise and be social, which, in turn, will make you happier.”

Here’s What Your Food Cravings Reveal About Your Health

January 16, 2016 by Power of Positivity

Do you give in to your cravings or do you fight them? When you have a craving, it’s thought that your body must actually need that food for your health and the craving is your body’s way of talking to you.

But let’s face reality, your body does not physically need french fries!

That craving for something warm, salty, starchy and oily is your body’s healthy response to needing nutrients, minerals and essential Vitamins, not your need for junk food.

It’s not surprising that we have cravings. We have evolved to seek out food that is high in calories so that we have energy to sustain us over periods when food is scarce. For today’s health-conscious culture, these treats are too easily available and now we avoid them and select healthy choices instead.

In a survey of 1000 college undergraduates about their food cravings, 97% of women and 68% of men reported cravings. Chocolate was the most frequently reported food craved, especially among women. The majority of subjects reported that they indulged their food cravings at least half the time.

In the same study, women tended to feel badly about indulging their cravings more often than men did. Only 32% of women thought that their cravings had anything to do with their periods. Also interesting from this study was the fact that avoiding the craved food had no affect on the intensity of the cravings.

In other craving research, overweight teenagers were offered a milkshake while their brain activity was measured with an MRI. The overweight teens had a higher level of brain activity than leaner teens, both when they actually drank the milkshake and when they were told about the milkshake.

The researchers believe that the pleasure and reward centers for overweight people are activated in the brain more than for people who are not overweight and in response to the possibility of a fatty food being eaten. The craving ends up being almost as pleasurable as eating the food for those who are overweight.

Instead of immediately trying to satisfy your urge or resisting the craving until you can’t stand it, use our guide to reveal what nutrition your body actually needs for its’ health.

Here’s What Your Food Cravings Reveal About Your Health

Craving Chocolate

If you are craving chocolate, it’s easy to give in to temptation. That dark brown, sugary, melting treat is full of fat, sugar and calories that would be better left out of your body.

Chocolate contains magnesium. For a healthier source of magnesium, eat raw cacao. Raw cacao has healthy antioxidants and you can find 100% raw cacao bars in most health food stores. Other healthy sources of magnesium include nuts, seeds, veggies or fruits.

Craving Sugary Foods

Sweet cravings are rooted in our childhoods and are often associated with holidays like Halloween and Valentine’s Day. We might have been rewarded with a sweet treat for good behavior. With all the happy psychological connections to sugar, it’s no wonder we crave these goodies.

Sugary foods can cover a wide range of unhealthy food products from caramel apples to zingers. Since there are a wide variety of foods with sugar, your craving could be one of several healthy minerals that your body needs.

If you are craving sweets, here are some likely nutrients that you need and healthy sources for them:

* chromium – broccoli, grapes, cheese

* phosphorus – eggs, dairy, nuts, veggies, grains

* sulfur – cranberries, horseradish, cabbage, cauliflower

* carbon – avocado, kiwi, banana, apple, mango, pear and papaya. Your body might also have a need for soluble fiber that it gets from these fruits.

* tryptophan – cheese, raisins, sweet potatoes, spinach

Craving bread, pasta and other carbs

A craving for foods high in carbohydrates could mean that your body needs to increase consumption of nitrogen. To get more healthy nitrogen, replace the carbs with high protein foods like eggs, nuts, beans, and chia seeds.

For more information on why you might be craving unhealthy foods, read our article 6 Telling Signs You May Have a Protein Deficiency.

Craving oily foods

A craving for oily foods can mean that your body needs more calcium rich foods. You can find calcium in organic milk, cheese, and in green leafy vegetables. You might also be needing more healthy fats, like Omega-3 fatty acids in your diet.

Craving salty foods

If chocolate is the most commonly craved food, salty snacks are the second most popular craving. Craving salt is rarely just a need for sodium. These foods tend to be high calorie items that have salt on them, like chips or French fries.

Salt is sodium chloride chloride and you can get chloride in healthy forms from fatty fish and goat milk. Cravings for salt can also be a need for silicon in the diet. You can get healthy silicon from cashews, nuts and seeds.

When cravings hit, the best advice may be to ride it out. Remember the study that we mentioned earlier? Pleasure centers of the brain are activated when we just anticipate being able to have a treat.

If you can imagine the smell, taste and texture of the craved food, you may be able to fool your brain into being satisfied, without having to add the high calories to your diet.

Here’s Why You Should Massage Your Feet Every Night Before Bed

January 15, 2016 by Power of Positivity

Our poor feet…day after day, many of us tread along without giving them much thought, let alone a good massage. We’re so wrapped up in our to-do list and meeting the demands placed on us that we forget how important our tootsies are to keep us productive and limber.

Those who visit the occasional nail salon or spa understand the importance of keeping our feet healthy and could probably share some valuable insight. But what about the rest of us?

Science has shed some insight on why foot massages are healthy, not only for our feet but also for our overall well-being. Contrary to popular belief, a foot massage has numerous health benefits. Let’s go over them individually and shed some light on these benefits.

A quick 10 to 15-minute massage each night:

Improves circulation

This is especially true for those who work in a traditional, passive office environment. If this is the case, foot muscles rarely get any exercise. However, a quick massage session before heading off to bed helps improve blood flow in our lower extremities. Aside from giving our feet a quick massage, we can also ensure that we’re wearing comfortable shoes to help improve circulation.

Helps prevent injuries

Perhaps this has happened: we’re walking along just as usual, one foot in front of the other when suddenly we twist an ankle or get a painful cramp. A short foot massage each night can help strengthen foot and ankle muscles and lower the risk of these sudden injuries. For added benefit, slowly rotate the foot around the ankle to relax and strengthen these muscles.

Lowers blood pressure

In addition to improving blood flow, a short foot massage each night will help counteract rising blood pressure. The number of individuals diagnosed with high blood pressure are rising, partly due to increased stress and other environmental factors. In a promising study conducted at the University of Miami, dementia patients that received a 10-minute foot massage up to three times a week reported improved mood and lowered anxiety. Tests were taken that also reported a decrease in these patients’ blood pressure.

Reduces symptoms of anxiety and depression

Studies in reflexology show that frequent, short massages can reduce feelings of anxiety and depression. One study revealed that varicose vein patients receiving reflexology treatment reported decreased anxiety while shortening pain duration. In another study of postmenopausal women, reflexology and foot massage also reduced feelings of anxiety and depression.

Alleviates headache pain

In one study of patients suffering from headaches and migraines, reflexology and foot massage helped reduce headache pain symptoms. In Denmark, the subjects ceased taking their medication to test this hypothesis. Just three months after completing the regimen, 65% of patients reported reduced symptoms, while a small percentage had their symptoms relieved completely.

Aids plantar fasciitis and flat feet

People with flat feet (raises hand) don’t have typical feet arching due to “ligament laxity.” While this often doesn’t have many (if any) noticeable physical effects, it can eventually result in foot pain. Further, people who suffer from plantar fasciitis – pain and inflammation of tissue in the heel – also benefit from short, frequent foot massages. In some cases, massaging the feet each night before bed can help alleviate – in some instances cure – chronic pain due to these conditions.

Alleviates symptoms of PMS and menopause

You can relieve most of the common symptoms of PMS – anxiety, fatigue, headaches, mood swings, irritability, unhappiness, and headaches – with short, nightly foot massages. Menopausal symptoms are generally similar and can also benefit from nightly foot massages.

Reduces effects of edema

Edema is a health condition that results in excess fluid that concentrates in the cavities and tissues of the body. A very common condition during the late stages of pregnancy, short and frequent foot massages can counteract the effects of edema. It should be noted that a healthy diet and adequate rest are also beneficial in minimizing the effects of edema.

Improves intimacy

This is more for male readers. However, women are welcome to consider this nugget of wisdom as well. A foot massage is a simple, selfless, no-cost act of love that can strengthen the bond between two people. Physically, the feet are an erogenous body part that can also help ignite passion.

Final Thoughts on Why to Massage Your Feet Every Night at Bedtime

Hopefully, this article has shed some light on how foot massages can help bolster our physical and mental health. Taking a bit of time to learn how to care for our feet is both worthwhile and valuable.

Which Personality Type Are You?

January 15, 2016 by Power of Positivity

“It is up to each person to recognize their own true preference and personality.”

Carl Jung, arguably the most important figure in all of modern psychology, believed that people could be classified into “personality types.” Specifically, Jung hypothesized that there exist four psychological functions in how people perceive the world – sensation, intuition, feeling, and thinking – with most people having a dominant psychological preference for most of their lives.

In around 1943, two psychologists – Isabel Briggs Myers and Katharine Cook Briggs (mother and daughter) – created the Myers-Briggs Typology Indicator (or MBTI). The MBTI was developed in conjunction with other prominent psychologists, with the final product released after 30 years of research. Numerous organizations – both public sector and private – utilize the MBTI for various purposes.

Learning Your Personality Type

It’s beyond the scope of this article to delve too deeply into the methodology and philosophy behind this instrument, so we think to best to give a succinct reason on why this test was created. According to the Myers-Briggs website, the MBTI was created to: “Help people realize their “best fit type,” the personality type that will help them succeed most in life.”

The instrument’s premise is that individuals have a preference in four main areas:

(1) Extraversion or Introversion: how someone directs their attention and gathers energy – either from the outside or inside world.

(2) Sensing or Intuition: how a person processes information – through focusing on facts or through added interpretation.

(3) Thinking or Feeling: how someone makes decisions – with logic and facts, or with an element of subjectivity.

(4) Judging or Perceiving: how an individual interacts with the outside world – with a structured and decided outlook or with an adaptable lifestyle.

For each personality type, we’re going to include its nickname, MBTI initials (for example: “E” stands for extraversion and “I” stands for introversion – this is done for all four preference areas), and the type’s predominant characteristics.

A Better Understanding of Each Personality Type

Let’s take a look at each of the 16 different personality types – do you identify with one? In no particular order, here they are:

Type #1: The “Architect” (INTJ)

Making up just around 2% of the population, Architects are the 3^rd rarest personality type. They are generally classified as intellectuals by many of their peers, and often find solace in the pages of books. Characteristics: innovative, independent, strategic, logical, insightful.

Type #2: The “Logician” (INTP)

Making up just around 3% of the population, Logicians are another rare personality type. Of all types, Logicians might just be the most rational (hence the name) and will articulate insightful theories while practicing fierce logic. Characteristics: intellectual, logical, precise, reserved, imaginative.

Type #3: The “Commander” (ENTJ)

Commanders are the people that others look to for direction. Considered natural-born leaders, Commanders make up about 2% of the population. They demonstrate fierce rationality while projecting immense confidence. Commanders are very driven, smart and have insatiable ambition. Characteristics: strategic, logical, efficient, outgoing, independent.

Type #4: The “Debater” (ENTP)

Using their intense logic, Debaters are well known for picking apart arguments and seeking the truth. Around 3% of the population, Debaters are incredibly honest and straightforward. They are comfortable with conflict, as Debaters see it as a natural producer of truth. Characteristics: inventive, inquisitive, strategic, enthusiastic, enterprising.

Type #5: The “Advocate” (INFJ)

Advocates are the rarest personality type in the world. However, for such a sparse group of individuals, Advocates are known for making a tremendous impact on the world. In addition to being the rarest type, they may just have the strongest sense of idealism and morality (think Martin Luther King Jr., a possible Advocate). Characteristics: warm, considerate, responsible, gentle, pragmatic.

Type #6: The “Mediator” (INFP)

Although they make up just around 4% of us, Mediators are intensely passionate and capable people. They love beauty, always seek the good in people and are amazing creators. Many writers, actors, and poets are Mediators. More than any other trait, they are led by their principles and ideals. Characteristics: creative, sensitive, idealistic, perceptive, caring.

Type #7: The “Protagonist” (ENFJ)

This group makes its presence felt in the political arena and among our coaches and teachers. This is because Protagonists are leaders with an immense talent to captivate people and rally them around a common cause. Very caring and genuine, this type creates personal connections that most others cannot. Characteristics: enthusiastic, idealistic, organized, caring, diplomatic.

Type #8: The “Campaigner” (ENFP)

Making up around 7% of us, campaigners truly enjoy being with other people. These individuals live for devising creative solutions to common problems. Some of the best actors and performers in the world are considered to be Campaigners. Characteristics: enthusiastic, creative, optimistic, spontaneous, playful.

Type #9: The “Logistician” (ISTJ)

Dedication to duty is the hallmark of the Logistician (not to be confused with logician). Comprising around 12% of the populace, Logisticians are perhaps the most responsible and meticulous group. These folks respect facts, evidence and straightforward truth; which is why we’ll often see them in courtrooms as lawyers and judges. Characteristics: sincere, analytical, reserved, realistic, responsible.

Type #10: The “Defender” (ISFJ)

Defenders have earned their nickname by relentlessly protecting their fellow human beings. While very analytical and commonsensical, they possess immense empathy and compassion. Combine a meticulous and responsible nature with a desire to give back, and we get many of our fellow doctors, teachers and counselors from this group. Characteristics: considerate, warm, responsible, thorough, gentle.

Type #11: The “Executive” (ESTJ)

Upholding traditional values with a rigorous and intense nature, Executives will gladly safeguard our communities. While many others are tentative to speak their mind, this group embraces the opportunity to speak up for what’s right and fair. Executives earn this name for good reason. In fact, some say that many of our Presidents are from this category. Characteristics: outgoing, analytical, dependable, realistic, efficient.

Type #12: The “Consul” (ESFJ)

Consuls are perhaps the most sociable and outgoing of any of the 16 types. A group that truly enjoys serving others, Consuls are among some of our best nurses and teachers. With a tremendous ability to communicate, Consuls are also talented at solving conflict and providing mediation. Characteristics: outgoing, reliable, friendly, organized, conscientious.

Type #13: The “Virtuoso” (ISTP)

Virtuosos have an insatiable curiosity toward the world around them. As perhaps the most mechanically inclined of the types, this group loves to understand the intricate nature of how things work. Because they are an enigmatic group, virtuosos appear calm and collected only to have a sudden influx of energy and spontaneity. Characteristics: logical, action-oriented, analytics, spontaneous, independent.

Type #14: The “Adventurer” (ISFP)

Bold, creative and free-spirited may be the best way to describe the Adventurer. A fiercely independent spirit, Adventurers happily disrupt social norms through their creative endeavors. Adventurers truly enjoy life and the embrace people and ideas with tremendous vigor. Characteristics: nurturing, gentle, sensitive, flexible, helpful.

Type #15: The “Entrepreneur” (ESTP)

Being a social butterfly is one of the Entrepreneurs favorite pastimes. This group loves to be the center of attention while engaging in friendly, lively discourse. A very intelligent group, Entrepreneurs are more comfortable with risk than any other type, leading to the (highly accurate) conclusion that they’re tremendous businesspeople – especially when they’re their own boss. Characteristics: realistic, versatile, outgoing, spontaneous, action-oriented.

Type #16: The “Entertainer” (ESFP)

Boredom is not an environment that the Entertainer accepts willingly. Incredibly stylish and charming, Entertainers are the life of the party. This group truly embraces style – literally and figuratively – as they have the strongest sense of aesthetics and design of any group. Characteristics: friendly, spontaneous, flexible, tactful, enthusiastic.

You can take the personality test here.

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4 Signs Your Partner Feels Insecure About Your Relationship

1. They are dependent on you

2. They are suspicious

3. They are controlling

4. They are depressed or anxious

Salt Intake Recommendations

Let’s take a look at some examples of raw, natural vegetables and their associated sodium content.

Now, let’s look at the processed variety and its sodium content. (Please note: some serving sizes had to be approximated for comparative purposes.)

Here are 5 signs you may be consuming too much sodium:

1. Inflammation and weight gain

2. Kidney stones

3. Cardiovascular disease

4. Cognitive decline

5. Decreased bone health

Let’s get right to it. Here are the four rituals neuroscience says will help us be happy:

Ritual #1: Practice gratitude

Ritual #2: Create intentions and set goals

Ritual #3: Embrace people

Ritual #4: Label negative thoughts

Here’s What Your Food Cravings Reveal About Your Health

Craving Chocolate

Craving Sugary Foods

Craving bread, pasta and other carbs

Craving oily foods

Craving salty foods

A quick 10 to 15-minute massage each night:

Improves circulation

Helps prevent injuries

Lowers blood pressure

Reduces symptoms of anxiety and depression

Alleviates headache pain

Aids plantar fasciitis and flat feet

Alleviates symptoms of PMS and menopause

Reduces effects of edema

Improves intimacy

Final Thoughts on Why to Massage Your Feet Every Night at Bedtime

Learning Your Personality Type

A Better Understanding of Each Personality Type

Type #1: The “Architect” (INTJ)

Type #2: The “Logician” (INTP)

Type #3: The “Commander” (ENTJ)

Type #4: The “Debater” (ENTP)

Type #5: The “Advocate” (INFJ)

Type #6: The “Mediator” (INFP)

Type #7: The “Protagonist” (ENFJ)

Type #8: The “Campaigner” (ENFP)

Type #9: The “Logistician” (ISTJ)

Type #10: The “Defender” (ISFJ)

Type #11: The “Executive” (ESTJ)

Type #12: The “Consul” (ESFJ)

Type #13: The “Virtuoso” (ISTP)

Type #14: The “Adventurer” (ISFP)

Type #15: The “Entrepreneur” (ESTP)

Type #16: The “Entertainer” (ESFP)

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

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Us

Every day is a day to shine. Shine on!

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Master Your Day with the Ultimate Positive Morning Guide + Checklist