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7 Evening Habits That Melt Stress

March 3, 2020 by Power of Positivity

Most of us work quite hard. In the majority of countries, the average workday is around 8 hours. Considering that we regularly sleep between 7 to 8 additional hours, that doesn’t leave much time left before getting up and doing it all over.

As such, it’s imperative to take advantage of the time we have to reduce stress and rejuvenate our bodies and mind. The best time to do this is in the evening when we (hopefully) have some peace and quiet.

So what do we do to promote this sense of relaxation? Well, if you’re like most Americans, you sit in front of the television. For almost 5 hours. Every day.

That right, we spend about as much time watching television (35.5 hours) as we do working each week.

The problem: television does little – if anything – for our health and wellbeing. If anything, TV watching promotes a sedentary lifestyle, making it less likely that we engage in physical exercise or some other activity that is conducive to health.

Worse, binging on television, playing video games, or engaging in some other form of digital media appears to correlate with negative mind states. Per a joint study undertaken by Germany and Dutch researchers, we’re more likely to interpret our TV time as a failure of self-control, driven by feelings of ego-depletion, guilt, and procrastination.

Most of us need to rethink our evening routines if we are to get the rejuvenation we so desperately need – not to mention, deserve.

Which brings us to the focus of this article: nighttime habits that can melt stress.

Here are 10 ways to relieve stress when you feel overwhelmed.

7 Healthy Habits That Help You Melt Stress

Habit #1: Get your mind out of “work mode.”

Here’s one sign that we work far too much: we can’t stop thinking about it. We can’t possibly decompress our overworked minds when we’re still ruminating about what happened at the office that day.

So why do people carry a workaround in their heads? There are many reasons. Perhaps an interaction with a customer made us upset, maybe that annoying co-worker won’t back off, or some pressing issue or task keeps intruding for our attention.

None of these are good reasons to ruminate about work. Work’s over with for the day. You’re not on the clock, and no one is paying you enough money to take your work home with you.

So try not to.

Here are a few practical ideas to help melt stress you carry home from work:

Take the last 15-30 minutes to complete every small task that you can.
Shut off your business phone if you have one
End any work-related conversations before you leave the office
Set the expectation that you will answer all messages and emails will within 24 hours
Make a rule not to discuss work-related matters at home

Habit #2: Eat at the same time every night and in smaller quantities

This habit is all about getting your body ready for a good night’s sleep. There’s an intimate, complicated relationship between what and when we eat and our circadian rhythm (“sleep/wake cycle”). Making it a habit to eat dinner around the same time every night is more conducive to quality sleep.

Sleep researchers find a correlation between erratic sleeping and eating patterns and higher-calorie diets. While they’re unable to explain exactly why this relationship exists, it’s almost certainly suggestive of the intricate association between three things: nutrition, metabolism, and circadian rhythm.

Larger evening meals also disturb your circadian rhythm, which interferes with sleep. Instead of eating your most substantial meal during the evening, research suggests rescheduling it for the midafternoon hours and eating a light evening meal of no more than 500 calories. You’ll melt stress by rebalancing your melatonin and getting good shut-eye.

Read about seven nutritional deficiencies that interfere with your sleep.

Habit #3: Review your day

A review of the day may be a good idea for helping you keep track of your progress and ease your mind. It’s also an excellent exercise for getting a head-start on the next day as opposed to rushing around the following day.

A daily review is especially helpful if you are making some significant life changes – or aspiring to do so.

Here are a few questions to get you started:

Did I do what I set out to do? If no, why not?
What approach works best for completing my most important tasks?
Did I waste a disproportionate amount of time on something or many things? How can I avoid this in the future? Did I leave any essential tasks unfinished? Why?
Looking at how the day transpired, am I closer or further away from my goals and aspirations? Why? What can I do better?

Regardless of how you answer these questions, do not reprimand yourself too harshly. You’re human, and the fact that you want to improve says a lot. Just resolve to do better tomorrow and leave it at that.

Habit #4: Write it down

If you find yourself ruminating about the day’s happenings, it may be a good idea to get it all out on paper. Keeping one journal for your nighttime “brain dumps” may help to solidify the habit. You may find it so relaxing that you look forward to journaling!

So what should you write down? Anything! Your brain droppings don’t need editing or forethought – they’re to be released. In this case, written down.

All you need to do is peek inside of your mind. What’s “on the surface” that is waiting to come out? This is the stuff that belongs in your journal, and probably consists of worries and fears for the most part. But don’t forget to add some encouraging words too!

There’s also a scientific rationale for writing things down to melt stress. According to the University of Rochester Medical Center, “journaling helps control [adverse mental and physical] symptoms and improve…mood by…[helping] you prioritize problems, fears, and concerns…[and providing] an opportunity for positive self-talking and identifying negative thoughts and behaviors.”

Habit #5: If you’re an exerciser, pay attention to your body at night

No, this doesn’t get you off of the hook for not exercising! Yes, it does imply that you should perhaps abstain from getting in your sweat session too close to bedtime.

Why? Because the evening hours are for rest and rejuvenation. More specifically, sleeping hours are essential for the recovery of muscles in particular, and the body in general.

For certain people, everything that makes exercise great (and healthy) may make it difficult to fall asleep! It wouldn’t seem that elevated heart rate, endorphins, and a revved-up metabolism would be compatible with quality rest.

However, per a study published in the Journal of Sleep Research, while “In sleep hygiene recommendations, intensive exercising is not suggested within the last 3 [hours] before bed time,” the authors found in their tests that “vigorous exercise does not disturb sleep quality.”

Different strokes, as they say.

Habit #6: Shut down the devices

Listen, we all love our smartphones and tablets. They’re super convenient and fun to play with – even in our jammies. According, to the National Sleep Foundation (NSF), the vast majority of us agree. Per an NSF article, 90 percent “admit to using a technological device during the hour before turning in.”

But all of this tech usage is disturbing our sleep—the reason: stimulation of the body and mind.

TVs, laptops, smartphones, tablets, and other electronic devices “[delay] your body’s internal clock…suppressing the release of the sleep-inducing melatonin,” says the NSF.

The culprit, as you’re no doubt aware of by now, is blue light, which, according to the American Association of Ophthalmology, “has been proven to affect the body’s circadian rhythm.”

The solution, per the AAO, is to limit screen time to 1-2 hours before bed. (Yes, even if you use a blue light filter!)

Habit #7: Meditate for at least 15 minutes

Most of the “hippy-dippy” talk around meditation is flat-out wrong. No, you don’t need to be a Buddhist – or even religious – to practice meditation.

Meditation is a skill that people from pretty much every imaginable walk of life practice. It’s also a skill that, if practiced regularly over some time, can lead to long-term, healthy changes in the body and mind.

A publication arm of Harvard University, The Harvard Gazette, states:

“Studies have shown benefits against an array of both physical and mental [health conditions], including irritable bowel syndrome [IBS], fibromyalgia, psoriasis, anxiety, depression, and post-traumatic stress disorder [PTSD].”

Generally, the longer one engages in meditation practice, the more noticeable the benefits. However, even meditation masters agree that 10-15 per day may provide much-needed stress-relief, improved mood, less irritability, and enhanced focus.

Final Thoughts on Adopting Better Habits to Melt Stress

With the pressures of life, work, and family, it’s no wonder that we each carry a heavy load of stress. The silver lining, though, is that we can adopt better habits to melt stress. And with that release of stress, we can lead healthier and more enjoyable lives.

6 Behaviors That Reveal Emotionally Mature People

March 3, 2020 by Power of Positivity

Do you find yourself surrounded by people who are not emotionally mature?

Emotional maturity isn’t quite the same thing as standard maturity. Instead, it specifically refers to one’s ability to manage negative or stressful situations without causing unnecessary escalation.

It sounds simple. But if you’ve ever been in a tense environment with multiple less-than-happy people, then you know that it’s much more challenging to diffuse a bad situation than it is to wind up saying the wrong thing or letting your feelings get the better of you.

Emotionally mature people also tend to have healthy, positive relationships with others, and they tend to be happier overall. Combined, all these factors are enough to make anyone strive to achieve this maturity. Here are six behaviors that reveal emotionally mature people.

Six Behaviors Emotionally Mature People Display

1 – They Are Aware Of Their Needs And Emotions

To be emotionally mature, one must be aware of their feelings, needs, and thoughts. Here’s how emotionally mature people can do this with ease:

They Recognize Needs And Feelings

It’s easy to close yourself off when you feel negative emotions. But it’s essential to be aware of them in the first place. Denying emotions will only cause internalized issues, or will explode later.

They Put Things In Perspective

Emotionally mature people know how good they have it, and they regularly check themselves and shift their perspectives to realize they’re lucky compared to everyone else. Of course, suffering and sadness are not competitions, and no matter how “good” your situation, you are allowed to be upset when things go wrong. But it can also help to remember all the good things in one’s life when dealing with strong feelings.

They Don’t Take Things Personally

Emotionally mature people never fall into the habit of thinking that the world is out to get them. Their egos aren’t so vast as to believe the world revolves around them!

They Don’t Make Things Personal, Either

When an emotionally mature person runs into conflict, they don’t jump into a defensive mode where they take everything as a personal attack. They put aside their pride (within reason, of course) and communicate with honesty and empathy, to solve the problem well.

They Don’t Let Their Emotions Rule

When someone is aware of how they feel, they can keep those emotions from running the show. Bottling emotions up instead can cause them to subconsciously influence you, which is something that doesn’t happen to the emotionally mature.

2 – They Are Positive But Realistic

Optimism is beneficial in everyday life, and emotionally mature people tend to favor positive thinking over a doom-and-gloom mentality. They’re bright and happy lots of the time, which makes them enjoyable to be around, and they don’t let anything get them down for very long.

But this doesn’t mean that these individuals are hopeless idealists with their heads in the clouds. It’s quite to the contrary! They’re realistic about the situations that they’re in and see them accurately. Still, they use positive thinking to focus on the right sides, or on how to work towards solving problems and improving situations. They don’t get stuck wallowing in their sadness! Instead, emotionally mature people:

Keep themselves grounded in reality, with their heads tilted to the sun
Understand that life cannot be anything but positive or negative occurrences, but balances of both
Look forward to the future, prepared for the good times and for the challenges that will undoubtedly arise
Are intent on making the best out of bad situations and finding the silver linings in every troubling time
Assume the best of those around them, barring those who have proven themselves untrustworthy before
Naturally feel thankful for small things in their everyday life

3 – They Are Flexible and Open-Minded

An emotionally mature person knows that their views are not the be-all and end-all of truth. They stay flexible and are always open to hearing new ideas and opinions, even those that clash with their thoughts.

Research has shown that open-minded individuals are often happier overall, with better positive thinking as well as improved conflict management skills. If that sounds like something you’d like to be a part of your life, then emotional maturity is the solution.

Of course, there’s a limit to open-mindedness. We’re not saying that emotionally mature people tolerate those who are intolerant, for example. But even in those situations, they maintain a degree of curiosity. They aim to understand the causes behind these points of view so that they can better speak for or against them.

4 – They Ask Before They Speak

You may know people in your life who talk and talk and talk, but always seem to fail to listen accurately. These people are not emotionally mature, as they are more interested in themselves than in other people, putting themselves above others.

On the other hand, an emotionally mature person listens and observes before reacting. They always think before speaking or acting, gathering context clues and facts from people’s speech and the environment before making a carefully considered move. They control their impulses, which prevents any emotional outbursts.

On top of that, emotionally mature people don’t listen to add their points in – they try to understand and to relate. The fact that listening is twice as complicated as the act of speaking is one of the reasons why many individuals don’t successfully perform this positive trait.

5 – They Are Honest

When someone is emotionally mature, they are also emotionally honest. Because they’re so in tune with themselves, they have no trouble being in touch with their feelings, and they are therefore able to understand themselves and be honest about their sincere thoughts. They also see that others appreciate honesty from them and that honesty is crucial for effective, positive communication. Here are some ways emotionally mature people are honest:

Integrity

An emotionally mature person is committed to a life of integrity. They want to work with the truth, and nothing but the truth, even if that truth hurts. As such, they are honest with others and themselves, working with facts. They also expect honesty from others, so they have an open mind to listen to all sorts of feedback and information.

Sincerity

An emotionally mature person is sincere. They do not feel the need to pretend to be someone they are not. They don’t wear masks. Indeed, they show their true selves and are proud of their own identities.

Assistance

For many people, being honest about needing help can be difficult. But admitting that this help is necessary is part of living honestly, and emotionally mature people don’t let their pride stop them from seeking help. Don’t be afraid to reach out for assistance, whether of a physical or emotional kind. People will appreciate that you’re open to them!

No White Lies

Emotionally mature individuals tell it like they see it and don’t try to preserve the feelings of others by lying. However, this doesn’t mean an emotionally mature person is tactless. They can be kind and let someone know the truth gently, but they see no benefit in white lies.

Vulnerability

Being vulnerable is scary, but an emotionally mature person has learned to overcome that fear. They are comfortable with their good sides, bad sides, and flaws, and they aren’t afraid of being open about their lives and who they are. They can be real with you and build trust with those around them by opening up. The vulnerability can also help positive thinking, allowing for better mental health.

6 – They Take Responsibility When They Are Wrong

When someone lacks emotional maturity, they may be unable to accept when they are wrong and take responsibility for whatever they caused or whatever has happened. Someone who lacks that maturity may:

Jump into a defensive mode
Deflect blame
Point fingers
Make excuses
Focus on protecting their egos

But this shows a massive lack of maturity because it means that this person isn’t willing to make things right, all for the sake of their pride. It’s a selfish action and is the mark of someone who hasn’t become emotionally mature. Here are some ways that those who have become emotionally mature react to their mistakes:

Admission

If someone suggests they’ve done something wrong, an emotionally mature person considers the subject seriously. They don’t have an interest in fighting to prove their innocence and will offer a polite apology. They don’t feel a supreme need to be right all the time that often plagues the less mature, so they don’t waste their time trying desperately to be believed.

Recognition

Sometimes, emotionally mature individuals notice far ahead of time when their actions are less than savory. They have a level of self-awareness that allows them to see and admit fault quickly, so they can acknowledge the issue and promptly make up for it in a positive way.

Blame

Emotionally mature individuals never blame others for their problems. They don’t blame traffic or the weather, they don’t blame the people around them, and they don’t even blame those who are also partially responsible. They hold themselves accountable and take ownership of their wrongdoings, no matter how minor.

Excuses

Unless an explanation is warranted, or if there’s been a misunderstanding, an emotionally mature person never uses reasons as a crutch. They know that it doesn’t matter why they did something wrong – all that matters is that they did it in the first place.

Biases

Emotionally mature people know that they have innate preferences and that they, as humans, can be irrational and imperfect. Prejudices are often internalized and can be challenging to break. So mature people keep these in mind when interacting with others and are sure to check themselves and be more careful around topics that tend to push their buttons.

Final Thoughts On Some Behaviors That Reveal Emotionally Mature People

Emotional maturity is sadly not as typical as it likely could or should be. You may have overlooked this trait as the one you should seek to emulate. Luckily, it’s never too late to start!

These behaviors that reveal emotionally mature people are ones that you can slowly incorporate into your everyday life. Though it may be difficult at first, you will gradually become more adept at them, and soon they’ll feel natural to you!

5 Habits To Let Go That Help Beat Anxiety

March 3, 2020 by Power of Positivity

Anxiety disorders are the most common kind of mental disorder than anyone in America experiences, affecting 18.1% of the country’s adult population. It can be challenging to beat anxiety. Plus, it is even harder when your habits are unknowingly worsening it.

Believe it or not, the things you do every day and not put much thought into could be the cause behind worsened anxiety symptoms. Quitting these behaviors may even help reduce those symptoms in an efficient and easy way, which, while it doesn’t get rid of anxiety entirely, is certainly helpful! Here are five habits to let go that help you beat anxiety.

Beat Anxiety by Breaking These Five Habits

Do these seem familiar to you?

1 – Overcommitting

Overcommitting is a simple concept: you pack your schedule full, perhaps hoping to get that rush of accomplishment that comes with productivity. But trying to do all those things at once can lead to a tremendous amount of anxiety, whether your tasks involving meeting people, attending events, or completing errands.

Selectively choose the most critical tasks and spread your schedule out. There’s no need to pack everything into one week. Learn to prioritize! Here are some habits surrounding overcommitting that hinder you in your quest to beat anxiety:

Not Scheduling Breaks

If you’re going at full speed nonstop, you’re going to up your anxiety levels significantly. Energy levels will drop throughout the day and make you less efficient, adding to overall stress. You don’t need long breaks – take 5 or 10 minutes every hour or so to breathe and relax in peace and quiet.

Procrastinating

When you overbook yourself, the overwhelming feeling that accompanies it can cause a tremendous amount of anxiety. This then leads you into a vicious cycle – you have too much to do too quickly, so you get anxious and procrastinate, which causes you to have even more to do too soon. Don’t get caught in this vicious trap!

Always Running Late

What is your morning routine like? Are you always rushing out the door with barely a minute to spare? Of course, this is going to be a source of anxiety or stress, and it’s also going to set the tone for the rest of the day – you’ll be quicker to anger and get frustrated over small things more easily. Plus, running late to all your appointments is a nerve-wracking experience, and it inconveniences others, too.

3 – Checking Things Too Often

In our modern world, it is very easy to get caught up in the constant barrage of information that comes at us from every corner, on every device, from every medium. But it’s important to remember that you shouldn’t be a slave to all this information.

Yes, it’s all very convenient, and it’s great to connect to the rest of the world. But when you become so obsessed with this that you’re constantly checking things, you wind up worsening symptoms of anxiety. Here are some things to stop checking too often:

Your Phone

Phones are very distracting and offer countless methods of entertainment and distraction, but they can be very harmful. Checking your phone too often can cause you to feel a lot of stress as you look for notifications time and time again. On top of that, being available to contact 24/7 is known to worsen symptoms of anxiety.

The News

Yes, the news keeps you informed. But if you watch it first thing in the morning, the barrage of bad or stressful news stories can already set a bad precedent for your day. You see negative images, learning about the horrors around the world, and listening to this fast-paced music. Instead of always watching the news or checking news apps, control how much of it that you consume in one sitting over a particular time.

Social Media

It’s easy to stay connected to acquaintances and loved ones via social media, but that isn’t all that we see in there. We see people pretending to have perfect lives that you fall for, which proves to reduce positive thinking. On top of that, social media can be very distracting, so once you start checking it, you may wind up spending hours there, not even noticing the time flying by! So set timers for social media checking and don’t spend more than 15 minutes scrolling.

3 – Drinking The Wrong Things In The Wrong Way

A lot of people don’t put much thought into what they drink in a day. But if you think what you eat is essential, you should feel the same about what you drink. After all, drinks enter your body the same way and are even similar digested! Here are some lousy drinking habits that you need to get rid of to beat anxiety:

Too Much Coffee

Coffee contains a lot of caffeine, which helps you stay awake but also acts as a stimulant. This causes increased heart rates, which lend themselves well to alertness, but worsen anxiety symptoms and restlessness. Do note that this applies to all caffeinated beverages, not just coffee!

Too Little Water

Every single bodily function we experience requires water. Our organs need water, our processes need water, and our health needs water. A lack of water leads to dehydration, which increases heart rates, adding to the anxiety.

Too Much Alcohol

When you experience anxiety, you’re already much more likely to be an alcohol drinker, but it’s a habit that must be kicked. Heavy consumption of alcohol can affect your brain, leading to even more severe anxiety symptoms. Essentially, by drinking to deal with anxiety, you’re making it worse.

4 – Eating The Wrong Things In The Wrong Way

You are what you eat! Well, not really, but in this case, that old phrase rings true. Bad eating habits can worsen symptoms of anxiety quite significantly. Here are some of the things you may be doing with your food that could be messing you up:

Low-Fat Meals

We’ve all heard praises of low-fat diets, but did you know that a lot of “low-fat” beliefs are incorrect? It’s true that certain types of fats – namely trans fats – are horrible for you. But healthy fats are packed with omega-3 fatty acids, which are crucial for reducing inflammation that can contribute to anxiety and physical health issues! Fats are needed to keep your organs healthy!

Low-Carb Meals

Ever notice that, when you’re upset, you always crave carbs? This is likely because carbohydrates can boost serotonin – a feel-good hormone – and its production. Of course, plenty of people today eat low-carb diets, and you don’t have to stuff yourself with carbs to reduce anxiety. Instead, have healthy servings of whole grain-based carbohydrates during meals.

Low-Protein Meals

No one is intentionally eating low levels of protein, but it happens sometimes. When you rely only on carbs for energy, you’re more likely to experience dramatic blood sugar fluctuations that can cause crashes of mood and energy.

Skipping Meals

With the challenging economic situation many people – especially the younger generation – are facing, skipping meals has become commonplace. But skipping meals causes your blood sugar levels to dive, leading to mood and energy crashes. Consistent meals are needed throughout the day to keep anxiety in check.

Eating Too Little

If you’re working on losing weight, you may be cutting down on a lot of calories. But ultra-low-calorie diets can cause a lot of stress on the body and may even produce long-lasting, negative psychiatric results that may continue for the rest of your life. By all means, consume with a calorie deficit when you’re trying to lose weight, but don’t let yourself starve! Diet in a safe, positive way.

Eating On The Go

It’s convenient to grab some food and eat it while hurrying along to your next appointment or commitment. But eating while moving removes your body’s natural, correct chewing methods, and this leads to digestive system struggles. These gut issues can lead to indigestion that, finally, results in anxious emotions.

5 – Spending Your Free Time In The Wrong Ways

Free time should be a quick, natural stress-buster. Well, wrong! You need to make sure that the free time in question is being spent in the best way possible. Misuse your free time, and you’ll make the anxiety worse. Here are some free time habits to avoid:

Spending All Day Indoors

It’s comfortable inside your home, but spend all your time in there, and you may wind up dealing with a decrease in positive thinking and an increase in stress. Fresh air improves mood and can even boost productivity, and sunlight exposure helps regulate your circadian rhythm to allow for healthy sleep-wake cycles, which are needed for lowered anxiety.

Staying Up All Night

Even night owls need regulated sleeping times. Sleep plays a huge role in mental health, and getting too little sleep (any less than 8 hours) can significantly exacerbate symptoms of anxiety. So instead of watching an extra episode of that show you’ve been binging, call it a night. It’s for your good!

Staying In One Weekends

After a long week at work, you may want to crash at home and never move. This is especially true if you’re a socially anxious person who would rather not deal with people over the weekend. But isolation is often much worse than the difficulty of socialization. You need to maintain close relationships with those you care about and interact with them regularly to reduce anxiety.

Not Having Free Time At All

In today’s busy world, it’s easy to miss out on self-care time, or any time at all that’s just dedicated to you. But “me time” is very, very necessary for anxiety management. If you have trouble getting free time, schedule it! Consider it a date with yourself. Just half an hour of “me time” per day can help you recharge and reduce anxiety levels.

Final Thoughts On Some Habits To Let Go That Help Beat Anxiety

Anxiety can be tough to manage as is without the addition of negative habits that further ruin your positive thinking and mood. So take a look at your daily habits. Which ones are indirectly making symptoms of anxiety worse? Let go of them, and you may be surprised at how much it helps.

Of course, do note that anxiety disorders are genuine and often severe mental disorders that require professional aid. If you think you are struggling to beat anxiety disorder, seek help from a mental health professional.

Researchers Reveal How Crickets Can End World Hunger

March 3, 2020 by Power of Positivity

Any environmentally-conscious person knows that raising animals for meat has a significant impact on environmental health. You’ve probably also heard about the benefits of switching to a plant-based diet or the rise of lab-grown meat.

However, another possible alternative has arisen: crickets. Some scientists have hailed crickets as an environmentally-friendly protein option. You can already buy cricket flour, cricket powder, and ready-made snacks containing insect protein from a variety of health-food vendors. And crickets are cheap to raise and require very few resources. Therefore, cricket meat offers a way to combat world hunger while also helping the environment.

How Do You Eat Crickets?

If you’re just hearing about the use of cricket meat, you might be confused. How does someone eat a cricket? With more research linking traditional meat products (and mainly processed meat) to cancer and other health problems, you might be curious about adding cricket powder to your diet.

The truth is that eating insects may seem like a strange thing in many Western cultures. However, many other cultures embraced consuming insects for centuries. In Asia, Africa, South America, and even parts of Europe, crickets, beetles, caterpillars, and other insects are an essential component of many people’s diets. Bugs are prepared differently depending on the culture, but they are often roasted and eaten whole.

Of course, if you could only get protein from eating whole insects, most people would shun the idea. As insect protein grows in popularity, the ways you can eat cricket are steadily expanding.

This reach is a good thing. Indeed, it might convince those who were previously on the fence about insect meats to give insect-protein foods a try. But before we delve into why cricket meat might be the answer to world hunger, let’s look at a few of the different ways you can eat crickets.

Doctors reveal what happens to your body when you eat a vegan diet.

Eat Crickets Whole

Most Western people won’t want to try this option. As mentioned, eating bugs seems like a foreign concept. However, you can roast and season insects to make them more appealing.

Furthermore, some companies even sell freeze-dried, seasoned crickets as a high-protein, crunchy alternative to beef jerky. This snack is an option for the adventurous eater. Admittedly, it likely isn’t something that will catch on in the West anytime soon.

Or In Pre-Made Products

While cricket products are still a novel concept, a few companies have begun making cookies, crackers, chips, and even energy bars from cricket powder. If you aren’t sure if you’ll like the taste of cricket, these products offer a way to sample cricket products before you spend money on something like cricket powder. Granted, eating high-protein snack food is much different than cutting into a steak, but it still offers a sustainable way to incorporate complete animal protein into your everyday diet.

Or In Flour or Powder

If you want to add some more healthy protein to dishes you already make, cricket flour can be bought and used to create a variety of different food items. Alternatively, cricket protein powder offers a sustainable alternative to whey protein.

You can consume it in protein shakes or some types of baking, just like whey protein powder can be added to pancakes and other food items. As an added benefit, cricket protein contains omega-3 fatty acids, whereas whey protein does not.

How Do They Stack Up Nutritionally?

Cricket protein, like most types of meat, is a complete protein, meaning it includes all essential amino acids. With this in mind, some researchers have set out to compare insect proteins to more traditional meat sources.

A study published in the European Journal of Clinical Nutrition in 2015 investigated the widely-held belief that crickets were nutritionally superior to commonly-eaten meats like beef, pork, and chicken. Researchers used two different nutrient profiling systems, and they noted that no type of insect meat was statistically less healthy than traditional meat. However, no kind of insect meat had a significant nutritional advantage.

Mostly, while some people may have been disappointed to learn that insect meat has no real advantages over beef, chicken, or pork, this study found insect meat to be so similar that it was a viable alternative.

Plus, all the environmental benefits that cricket farming brings are enough to make researchers and entrepreneurs explore it further.

This nutritional research is also essential if you’re someone who wants to avoid consuming beef, pork, or chicken due to the objectionable treatment of animals. Crickets offer a way to quickly get enough dietary protein while avoiding supporting the traditional meat industry.

Cricket flour is gluten-free

Aside from the benefits that harvesting insects for meat will have on the environment, cricket flour has a distinct advantage for those on a gluten-free diet. Cricket flour is similar in consistency to regular flour, and it’s bland, slightly nutty taste makes it a great choice to use while baking. It’s much higher in protein than wheat flour, so you may want to cut it with another type of gluten-free flour before baking. This addition will help improve the texture of anything you bake.

How Can Crickets End World Hunger?

Recent research into crickets as a food source has suggested that by 2050, world food production would need to approximately double. And with Western agriculture’s harmful impact on the environment, scientists have explored several alternative protein sources. The most successful traditional meat alternative thus far has been insect meat.

1 – Sustainability

We already know that plant-based diets have less of a harmful impact than meals that include meat. But convincing everyone on earth to adopt a vegetarian or vegan diet isn’t feasible. Crickets offer a sustainable way to get animal protein in the diet, but they don’t accelerate global warming and environmental destruction in the same way that animal agriculture does.

Even if the use of cricket powder and other forms of cricket protein don’t wholly replace animal agriculture, also removing some of the demand for meat will make a difference in environmental health and agricultural sustainability.

2 – Farms require fewer acres

Animal agriculture contributes to significant environmental pollution, often through contaminated groundwater and rivers. It also contributes to deforestation as acres of land are cleared to make room for cattle pastures. Even large tracts of rain forests have been cleared to accommodate the world’s increasing demand for meat and other animal products.

If the world population continues to increase, it’s possible that there eventually won’t be enough space to continue to support animal agriculture. And since animal agriculture contributes significantly to pollution, likely, some tracts of land will no longer be able to support plant or animal agriculture.

3 – Fewer pollutants

However, due to their much smaller size, insects are a much more environmentally-friendly species to raise. They don’t create the same amount of methane pollution that cattle do, and they also don’t require farmers to clear large tracts of land. Even a small barn or warehouse usually offers enough space to begin a cricket-growing operation.

Cricket production also doesn’t require nearly the same amount of water that goes into raising cattle. Water first needs to be used to irrigate fields and grow crops that are used to make cattle feed.

Some cities (like LA) now ban certain weedkillers and chemicals used in farming.

4 – They consume less water than other animals

Then the animals themselves drink water. Some countries face extreme water scarcity, making agriculture a challenge. But the smaller drain that insects place on the environment makes them a viable choice for dietary protein. In fact, some cricket production facilities even supply water to the growing insects through the use of plant matter.

Insects are easy to raise and don’t require a lot of resources. Thus, they also offer a way for resource-poor nations to produce high-quality protein. Once a grower starts a cricket colony, these bugs reproduce quickly and don’t need human interference.

5 – Harvesting does less harm to the environment

You might wonder how growers harvest the crickets. Most people will be relieved to know that the process is humane. They freeze the bugs to death. But insects don’t respond to cold in the same way that a mammal would. They become torpid in extreme cold, entering a kind of stupor until they finally succumb to the cold.

Thus, it’s worth mentioning that the killing of insects for protein also doesn’t produce a massive amount of waste that slaughtering animals does. The whole insect is used in the making of protein products. Plus, manufacturers don’t run the risk of environmental pollution and the spread of disease. Many people who run cricket-raising operations do so in part because they are environmentally conscious. Thus, growers continually explore ways to reduce and even eliminate any waste that raising insects creates.

Learn how to transition to a gluten-free diet in five easy steps.

Final Thoughts on Crickets as A Sustainable Protein

So far, the research on crickets as a nutritional source looks promising. One of the main factors limiting their popularity is likely the ick factor. Using insects for protein is a relatively novel concept. Furthermore, many people (especially those in Western countries) are averse to eating insects. If anything, the switch to insect protein is likely to be a gradual one. And it may never completely replace traditional animal meats. However, thanks to a good nutritional profile and a lower environmental impact, cricket protein might take over the world.

Science Explains the Link Between Artificial Intelligence and Your Health

March 3, 2020 by Power of Positivity

s.The term artificial intelligence receives mixed emotions in society. Many people feel that AI means that robots will take over the jobs of many humans, and the job industry will suffer. Though the fear is that people will become obsolete, it’s far from the truth.

Separating Fact from Fiction

AI creates new jobs with the birth of innovative products and methods. AI-driven computers make decisions that don’t require human intervention. In the future, will a robot make a diagnosis in the medical field and remove some of the roles that a doctor plays?

It’s imperative to separate fact from fiction as many applications of artificial intelligence are already in use. It has made significant changes in modern medicine and the way physicians handle their patients.

What Can Artificial Intelligence Do for The Medical Field?

Outside of robots, artificial intelligence in the medical field gives doctors and medical centers life-saving information and data on demand. They can quickly identify a patient’s best treatment methods, the potential outcome, survival rates, and they can gather this data from patients across the globe in a matter of minutes.

Armed with computer power, AI can quickly analyze trends and make predictions. The ability to detect potential health outcomes is substantial. It can help doctors know which treatments to use and which ones to avoid.

Computers are programmed with statistical techniques, which means the data that is entered can be scrutinized to identify unique patterns. Doctors can use these trends to make decisions about their patients’ health.

Crossing the Barriers of the Human Brain

Decades of data that has been collected can be entered into computers that allows this information to be used for your health. Since these computers need very little human interaction, it’s able to cross barriers that were once impossible. Some experts believe that the ability of artificial intelligence to improve the health care field is astounding.

A machine can learn new information, which means that it can keep it straight and put the data to good use. It doesn’t have the limitations of the human brain. Take, for instance, the astounding correlation between ovarian cancer and blood pressure medication.

Women who are diagnosed with ovarian cancer, who also happen to take beta-blockers, can live almost five years longer. No human would be able to analyze the data and come up with that conclusion.

However, using artificial intelligence, it was easy for the computer to spit out this data. By merely putting a woman suffering from this form of cancer on a beta-blocker, it may add years to their life. While this big data has not been sent to a trial yet, it gives promising hope that wasn’t there before.

Big Data Compares Patient History

Medical experts have dreamed of using this kind of intelligence to help their patients. Another way that the big data can assist is by comparing one patient with another.

For instance, if you have Parkinson’s disease, the data can look at what’s been the most successful with similar patients. It allows doctors to have a brilliant discussion with you about what statistically has worked. Together, you can make an informed decision about your care.

Did you know that the human brain can receive about 34 GB of data each day? In total, it can hold the equivalent of three million hours of television shows. That’s quite impressive when you consider how much information that contains. While the brain can hold a substantial amount of data, it cannot even compare to a computer.

Think of AI as an advocate for you that is continuously looking for a better way to treat your condition and making sure that your doctor issued a diagnosis correctly based on previous data.

Meet a kind nurse who helped a homeless man receive a live-saving transplant.

The Downside to Artificial Intelligence

Of course, many critics are against using artificial intelligence in the medical industry. One of the main points of concern is that big data can be used against doctors and hospitals.

If performance irregularities track, then the information can be used in lawsuits and other disciplinary actions. Can administrators discipline doctors and bring about lawsuits based on artificial intelligence data alone?

AI can also affect how the medical community treats a patient. Will some doctors do things to try to make the numbers look good in their favor, rather than have the best interest of the patient?

When it comes to a patient’s care, the stakes are high. Whenever people are involved, there will always be bureaucracies and competition, and this could directly affect the patient and the care they receive.

Consider top surgeons that are in high demand. One of the things that makes them at the top of their league is the survival rates of their patients. Some doctors may use artificial intelligence to refuse those that need a high-risk surgery.

Surgeons could eliminate the use of nonstandard treatments for fear that it will mess with the data and their status. There could be potential deaths from the lack of medical intervention that people desperately need. Consequently, AI can easily detect these trends.

If a surgeon purposely inflates their data by taking the easy cases and turning away the tough ones, then they taint the data. Or, if administrators manipulate the numbers when entering crucial data, then the use of AI is of little benefit.

The Advantages of AI Far Outweigh the Risks

The advantages of tapping into the power of AI far outweigh the risks. Using algorithms and various other types of intelligence has been around for some time. However, the medical community is just now beginning to learn how to collect and analyze the data for the good of the patients.

Over the past ten years, molecular biology has been the focus of study. Scientists have looked at the sequences of DNA and its associations. While it was exciting, the next decade seems to be dedicated to the development of big data.

Hospitals across the globe are adopting artificial intelligence as well as metric analyses to help in the care of their patients.

Proof of Artificial Intelligence Benefits

Most people think robots when they think of AI. However, AI only employs robots, only a portion of the time. One of the fascinating uses of this robot benefits autistic children.

Many autistic children can’t distinguish facial expressions. With the help of Dell Technologies, they created a robot that could teach children to identify emotions.

This robot, named Milo, is now used in 27 states around the country. It can help children from five to 17 years of age with facial expression recognition.

1 – Brain-Computer Interfaced Glasses for ALS

Another medical miracle came about to help patients who have Lou Gehrig’s Disease or ALS. As the disease advances, patients cannot speak or move. Communication becomes a significant issue.

However, the use of eye-tracking glasses allows many individuals to communicate once again. These devices are known as a BCI or brain-computer interface, and they vocalize a person’s thoughts. With these glasses, a person can read a book, check their email, surf the internet, and remain connected with friends and family.

2 – Identify Arrhythmias

Atrial fibrillation or AFib is one of the most dangerous arrhythmias of the heart. When a person has this condition, the risk of a heart attack or stroke increases.

However, an electrocardiogram or EKG identifies these dangerous arrhythmias with better accuracy than a human. Using AI software, identifying this intermittent problem can be done with ease.

3 – Next Generation Radiology

MRI and CT scans offer doctors a view of inside the body. However, many scientists believe that soon artificial intelligence will completely replace the need to get a biopsy of a tumor. Within the next decade, it’s understood that visual biopsies will become next-generation radiology tools.

4 – At-Home Heart Monitors

Long QT syndrome is a heart rhythm disorder that causes the heart to beat too fast and chaotically. It’s a rare condition that affects only one in 7,000 people.

However, using an AI-powered heart monitor can detect any arrhythmias that are dangerous and need prompt medical attention. It’s just one of the exciting inventions on the horizon with the use of artificial intelligence.

Learn the research supporting use of alternatives to heart surgery.

Final Thoughts About Artificial Intelligence and How It Improves Health Care

The use of AI has many benefits. One of the most exciting things for patients is that wait times will be improved. Johns Hopkins reports that since they are now using AI to allow patients to check-in, there has been a reduction of more than 30 percent of wait times.

By merely putting in self-help kiosks, they can save time and streamline the process. The medical community doesn’t know what all artificial intelligence can do for you and your loved ones until they fully implement its capabilities. The next decade will bring about significant changes, and with these changes come some exciting things for patient care.

Dentists Explain the Causes and Symptoms of TMJ

March 3, 2020 by Power of Positivity

Temporomandibular joint dysfunction or TMJ is a painful condition that affects more than 10 million Americans. It’s a prevalent ailment that Private Dentistry specialists diagnose about 3 million times each year. This debilitating condition can last months or even years, and some people need surgical intervention. While it seems to be more prevalent in women, men can also experience pain from this dental issue.

What Is TMJ?

The temporomandibular joint mimics a sliding hinge. The responsibility of this joint is to connect the jawbone and skull. You have one of these joints on both sides of your jawline, which means there are two in total.

When you have TMJ, you have pain in your jaw because the muscles that control the movements experience strain. Dentists often have a hard time determining the exact cause of the condition, but many things can come into play. They have divided this type of joint disorder into three categories, which is solely based on the symptoms.

The categories are:

•Arthritis of the temporomandibular joint
•Myofascial pain in the muscles that rule jaw function
•Internal instability, which is a dislocated jaw from injury or a slipped disk

Many factors can play a role in the development of this condition. Genetics is one crucial aspect. If a mother or father suffered from this ailment, then it’s likely that the children may also have issues with their jawbone.

Another significant issue is grinding your teeth. If you clench and grind your teeth in your sleep, then you have a condition known as bruxism. You can have bruxism and never develop TMJ, but it’s known as one of the leading causes of the development of this disorder.

Thankfully, in most cases, the discomfort that comes with these disorders is usually temporary. There are many non-surgical treatment options available. Surgery is always a last resort when the pain is unbearable, and most people have complete relief of discomfort with any procedure.

Symptoms of Temporomandibular Joint Dysfunction

The pain associated with the dysfunction of the temporomandibular joint is universal. Most people experience the following symptoms:

•Rigid Movements of the Jaw
•Lock Jaw
•Tenderness in the Jaw Area
•Pain in Jaws, Face, or Neck
•Popping or Clicking Noise When Moving Jaw
•Teeth don’t Properly Align
•Ear Pain in and Around the Area
•Intense Headaches even Migraines
•Pain When Chewing
•Inability to Open Mouth Completely
•Pain in Shoulders and Upper Neck Area
•Worn Down Molars
•Teeth no Longer Fit Together Properly

Diagnosing TMJ

Not every jaw pain is a cause for alarm, so diagnosing TMJ can be a challenge. You can experience some discomfort from chewing gum or eating nuts or other crunchy foods. However, when you have an issue with your temporomandibular joint, the pain will be debilitating and last for an extended period.

There is no definitive test that can rule out or prove that you have TMJ. However, if you’ve been suffering from this and nothing over the counter seems to help, then it’s time to see a dentist. The first thing the dentist must do is establish that this isn’t coming from your sinuses or an ear infection, which can give similar symptoms.

If everything is clear, then they will look inside your mouth. They want to ensure that there is nothing else contributing to the pain you feel. The dentist can look at your teeth and be able to tell if you grind them in your sleep. One of the common signs is if the molars wear down from excessive grinding.

People who grind their teeth are at a higher rate of developing this disorder. Use a journal to write down your symptoms. Your dentist can look at the trends and see how often the pain is bothering you.

Imaging may help to confirm a diagnosis

Though there is no definitive test, an MRI, CT or x-ray, can help point them in the right direction. An MRI will show the most detail, but it’s a costly test that is often used as a last resort.

The dentist will look at the imaging reports, go through your journal to identify pain trends, and then make a diagnosis. They can use little indicators in your journal like the pain is worse upon waking and gets better as the day improves. When everything else has been ruled out, then they will identify the condition like TMJ.

Treating Temporomandibular Joint Dysfunction

There are many different methods to treat a disorder of the temporomandibular joint. Depending on the cause of the condition, more aggressive measures may be required.

•Posture Training

One of the most basic ways to treat this condition is by learning how to rest the mandible and cervical spine alignment. When you learn how to breathe in and out through your nose correctly, it will put the head and cervical spine at rest. By utilizing the spine, head, and jaw posture training, many find complete relief.

•Myofascial Massage

A soft tissue massage on the facial muscles often reduces the inflammation and sensitivity in the area of this joint. It allows the joint to move freely, and it promotes flexibility. Many people notice a remarkable improvement after the first massage.

•Joint Manipulation

This physical therapy method consists of a variety of skilled movements that are used at various speeds. The goal is to reestablish flow and improve the mechanics of the joint, which will enhance function and decrease pain.

•The Use of Biophysical Agents

Biophysical agents are a large group of treatment options that include electrical, sounds, and light therapy. They help to promote muscle generation and contraction. Additionally, they help to stop the malignant muscular activity, which helps to speed the rate of healing in the tissues.

Things used include a Tens unit, laser lights, or an ultrasound. Any combination o these agents can be used to promote healing.

•Intramuscular Dry Needling

Dry needling is very similar to acupuncture in methodology. A needle is inserted into the muscular tissues and is put into the myofascial trigger point. Since this point is known to radiate pain in the entire body, the goal is to break the vicious cycle.

Muscle tissue will be restored to its regular length, and therefore, the range of motion improves as the muscle strengthens.

Here’s what happens to your body when you try acupuncture for healing.

•Neuromuscular Reeducation

Neuromuscular rehabilitation uses physical activity to enhance balance. It also enhances synchronization, kinesthetic perception, stance, core strength, the effectiveness of muscle contractions, and it helps to increase motor skills. During this phase of the rehabilitation process, it’s essential to promote independence. At this point, the patient should be able to reap the benefits and maintain them.

•Craniosacral Therapy

Sometimes, the best approach is to use hands-on techniques to relieve tension in the body. When using craniosacral therapy, many see an improvement in their whole-body health. The goal is to normalize the area closest to the spinal cord and brain.

When these areas are aroused, then the body’s unique ability to self-heal is stimulated. Craniosacral therapy is widely used for pain relief in many disorders, but it’s especially helpful in TMJ.

•Physical Therapy mobilization treatments

There are many moves that a trained physical therapist can do to the jaw joint. The goal is to decompress the temporomandibular joint by manipulating it. By finding the point of least resistance, the thumb is inserted behind the back molar to maneuver it. The movements are general, graded, and purposeful. These gentle techniques help relieve jaw, head, and face pain, and it also restores regular jaw movements.

Learn ten conditions that respond well to physical therapy (including TMJ).

•Surgical Intervention

When all the available methods of holistic care don’t help, and a person is still in a great deal of pain, then it’s time to consider surgery. Arthrocentesis is a commonly used procedure. During this operation, the surgeon will remove any fluid that has built up in the joint. Additionally, the surgeon removes any scar tissue that could be contributing to pain.

Open joint surgery is often reserved for the worst cases. When the discs are damaged, then the goal is to reposition the discs or enhance the cushion around them. This operation will require more healing time as it’s invasive.

One of the most preferred methods of surgery is arthroscopic. In this procedure, the recovery time is faster. No incisions are made, as this is a minimally invasive operation. A tube is inserted into the jaw, and it repositions the disc and removes scar tissues from the joint area.

Final Thoughts on Dealing With TMJ

The first step when dealing with TMJ is to see a dentist. The severity of your case can be easily identified through an MRI or other imaging scans. Most doctors will try a variety of treatment options to see if the misalignment will respond. When all else fails, surgery will be considered.

Thankfully, many cases don’t require any surgical intervention. Most people suffer from this condition for a short period. Doing things like wearing a mouth guard at night can stop the excessive teeth grinding, which often contributes to this vexing problem.

TMJ is a common problem that dentists can easily resolve. So many holistic options are available that only the worst cases go under the knife.

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