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Doctors Reveal Tips To Help Avoid The Keto Flu

February 27, 2020 by Power of Positivity

Most everyone has heard about the ketogenic diet movement sweeping the nation. In an era where over 30 million Americans are overweight or obese, struggling with chronic pain and disease, we are becoming more and more desperate to reclaim our health and our waistlines by eating clean.

What is the ketogenic diet?

The keto diet is a low carb, high-quality fat, and protein way of eating that promotes many health benefits in addition to weight loss. Numerous studies on the ketogenic diet have now pointed to its effectiveness in fostering stubborn fat loss, reducing chronic pain and inflammation, and even staving off diseases like heart disease, diabetes, and cancer.

Eating keto is more natural than one might think. It involves replacing high carb foods that are devoid of nutritional value with high-quality proteins and healthy fats. Fewer carbohydrates to burn results in ketosis, where the body switches from burning carbs and sugars to burning off stored fat. Ketosis improves brain function, helps to stabilize blood sugar levels, and provides a natural cleansing effect for organs like the liver and kidneys.

Benefits of going keto

There are numerous benefits of going keto, including the following:

A reduced appetite
Significant weight loss
A reduction in abdominal fat
Reduced triglycerides
Increased levels of good cholesterol
Reduced blood sugar and insulin levels
Lower blood pressure
Improved metabolic function
Reduced levels of bad cholesterol
Improved brain function

Here are ten things you should know about ketogenic dieting before starting.

Keto Flu: The “downside” of keto

Adapting to a ketogenic diet may be difficult, as our bodies have become conditioned over several generations to crave carbohydrates for a source of quick energy. Cutting out carbs can initially cause a series of symptoms to crop up that medical experts like to call the keto flu.

The keto flu includes symptoms like fatigue, stomach pains, nausea, aches, and pains, making anyone who embarks on this diet change wonder what benefit will come on the other side of this unpleasantness. The keto flu is not caused by your diet change, but by your body’s responses to carbohydrate restriction.

The tough part about cutting carbs

Carbohydrates are your body’s first source of comfort food; we spend most of our time with them as they provide quick energy and make us feel good.

The problem is, we become “addicted” to that carbohydrate high, and we crave more and more of them–so much so that we become our own worst enemy when it comes to developing chronic diseases like heart disease, diabetes, and even cancer. When we begin to cut carbs, we find that our body revolts by increasing cravings.

The fact of the matter is, you have tricked your system and your brain into believing that you need them for survival when in actuality, you do not. Your body is much more efficient at processing proteins and fats for fuel, and this type of fuel is long-lasting. You need to embrace a new mindset of focusing on the energy and better health you will experience as a result of switching to keto.

For your body to adapt to your new way of eating and living, it must go through cellular and hormonal changes that have become known as the keto flu. Your body will go through a detoxification process, sloughing off toxins, sugars, and other harmful substances that no longer serve you.

If you have never gone through detox before, brace yourself. You will experience some unpleasantness, but the keto flu symptoms will be short-lived as you realize just how liberated and clean you feel on the other side.

Symptoms of the keto flu

For most people, signs of the keto flu last from one to two weeks, with more devoted carb lovers taking up to a month for full detoxification. Signs of the keto flu include:

Sugar cravings
Dizziness
Irregular heartbeat
Brain fog
Irritability and mood swings
Poor focus and concentration
Stomach pains
Nausea
Cramping
Confusion
Aches and pains
Insomnia

It is unusual to experience all symptoms at once, and the length of time that one experiences the keto flu varies from person to person. The reason for this variance is metabolic flexibility, and this is dependent on two factors—genetics and lifestyle. As a part of your genetic makeup, you may not have the enzyme load to handle the switch to keto, and thus, your transition would be more difficult.

Someone who has spent a lifetime in the carb aisle at the supermarket will also have a harder time cutting them out and handling keto flu symptoms than one who has tried to eat well and stay active. It is difficult to make these changes without the threat of symptoms, even more so when you know you’ll likely experience at least some of them.

Why does the keto flu occur?

There are several reasons that the flu occurs when switching over to keto:

When we restrict carbs, water, and sodium flush out of the body.

Both of these actions are in response to insulin no longer being needed in abundance to process carbs. As a result, the first five days on keto can release up to ten pounds of water weight, and this flushing can cause a toxic release of other chemicals in the body as well.

T3 thyroid hormone levels are decreasing.

T3 hormone levels and carbohydrate intake are connected; as a result of the decrease in carbs, the hormone responsible for regulating your metabolism slows everything down as well. You’ll need to take a few days and move more slowly, get more rest, and allow the process of cleansing to occur.

Cortisol levels increase.

The release of cortisol, a stress hormone, takes place as the body perceives it is under threat. The restriction of carbs is a signal to the body that it might just be going into starvation mode. Increased cortisol levels can manifest as more significant irritability and disruption in standard sleep patterns.

How to manage or even avoid the keto flu

If you know what is coming, you can among symptoms of the flu or also prevent them altogether. Take these steps to make your transition to low-carb living a bit easier:

1. Drink plenty of water

Hydration is essential when detoxifying the body. When the ketogenic diet is implemented, a great deal of water is lost, and you can quickly become dehydrated. Even the loss of 2 percent of your body’s water content can impair cognitive and physical function; drink plenty of water to ensure that you are flushing out toxins correctly.

2. Supplement with magnesium, potassium, and sodium

The loss of potassium and sodium in copious amounts at the beginning of a keto diet can cause headaches, lightheadedness, and fatigue. Include foods like spinach, avocados, and other leafy greens as you make your transition. Sprinkle salt on your food to slow down the loss of sodium, and include some supplements in your daily regime to replace cell salts and minerals that will help shift you over into ketosis. The more you can give your body the tools that it needs for detoxification, the easier your transition to keto will be.

Learn about supplementing with magnesium.

3. Eat healthy fats

One easy (and delicious) way to help your body transition to keto is to eat more healthy fats, especially MCT. While it may be tempting to load up on butter, animal fat, and other delicious options, these fats have to go all the way through your lymphatic system, muscle, and other tissue before they can reach the liver to be converted into ketones. MCT oil, on the other hand, is a medium-chain triglyceride, which means it goes straight to the liver and makes conversion a snap. Studies on MCT oil have shown that when combined with keto diet and exercise, you might be able to avoid the flu altogether.

4. Do low-intensity exercise first thing in the morning

Grab a bottle of water, a pinch of salt, and hop on the treadmill first thing in the morning. This will jump-start your fat-burning process, get all systems firing, and make symptoms of keto flu easier to handle. Other low-intensity exercises include a gentle swim, yoga, or pilates. Move that body and feel the difference.

5. Meditate

Meditation has a significant impact on your body’s systems; sitting in silence for at least ten minutes per day has proven to lower heart rate, reduce stress, and reduce the production of cortisol. Even without keto transition, meditation is a good idea for whole-body health and wellness.

6. Prioritize sleep

When all else fails, get some sleep! When you’re tired, sleep. Whether it’s during the day or late into the night, get 7-9 hours daily total, and reduce the effects of the flu significantly, improving your health as you step into ketosis.

Take time to learn the pros and cons of the ketogenic diet before you start.

Final Thoughts on Avoiding the Keto Flu

With the right combination of diet, exercise, and stress reduction techniques, even the most skeptical of us can transition into a ketogenic lifestyle. And, we can embrace the kind of mental clarity and physical health like you’ve only dreamed of. Free of the keto flu. Here’s to your best and most vibrant health!

6 Things Confident People Avoid In Life

February 27, 2020 by Power of Positivity

Confident people can be inspiring. They seem to keep their heads held high, no matter what comes their way. Even rare moments of weakness don’t hold them down for very long. It’s no wonder that everyone wants to be like them!

Do you want to be confident? It’s not as difficult as it may sound! Indeed, it’s very likely that the confident spirit is already alive and well within you, but that certain habits are holding it back from its full glory.

Here Are 6 Things Confident People Avoid In Their Life

1 – Caring Too Much What Others Think

The world is full of all sorts of opinions and beliefs, from unique and interesting people with different personalities and perspectives. If you try to care about all of them – an impossible task – you’ll find yourself losing confidence pretty quickly. Here’s how confident people avoid these patterns:

They Don’t Need (Or Want) Constant Praise

A confident person doesn’t need anyone to sing praises of them. They know what they’re capable of, and they know their value, so they have no need for others to tell them of it. However, they also know how to take and gracefully appreciate praise.

They Aren’t People-Pleasers

Though confident people can be thoughtful towards others, they don’t seek to please those around them above all else. They focus on relationship quality over quantity.

They Don’t Seek Attention From Others.

When someone is confident, the attention of others doesn’t matter. They don’t need to prove that they are essential or be amid the spotlight; they let their abilities speak for themselves.

They Are Unabashedly Themselves

A confident person is always genuine. Of course, they do leave room for self-improvement, but they couldn’t care less if others judge them for the clothes they wear, the way they choose to spend their time, or other shallow things.

They Don’t Need (Or Want) Constant Reassurance Or Validation

A confident person doesn’t beg for reassurance from those around them. They don’t need to be spoon-fed or hand-held; they pave their path.

Their Goals Are Not Dictated By Others

The world has a lot of “standard” goals that it expects everyone to have: a big house, a nice car, romantic partners, kids… these are all societal markers of success. Confident individuals do not let these expectations dictate their goals.

2 – Confident People Address Their Fears

Fear can be potent when it comes to destroying someone’s confidence. That’s why it’s so important to make sure it doesn’t control you, and that’s also why confident individuals don’t let their life be ruled by fear. Here are some everyday worries that confident people avoid:

New Things

It can be intimidating to try and begin something brand new. But a confident person doesn’t let their anxiety around that stop them from trying new things anyway.

Failure

Failure is a part of being human. A confident person isn’t afraid of it as they know that it is part of their journey to success. Failure means growth. They would instead try and fail than remain stagnant but safe, thus avoiding procrastination and having an outlook of positive thinking.

Self-Doubt

Some people think that confident people never experience self-doubt in any way, but this is far from the case. Instead, they do not fear it. They know that self-doubt can be a good thing, and in reasonable amounts, it can be a good signal that shows they need more preparation or help.

Missing The “Right” Time

Confident people don’t hesitate. They’re never waiting for the perfect moment to make a bold statement. They take small steps when they can and big leaps when they feel they should. They know there’s no ideal time, and the best time to act is almost always now.

A Lack Of Perfection

There’s no such thing as perfection. Confident people know this and therefore are not frightened of failing to be perfect. They don’t need everything to be exactly as planned – all they need is to adapt!

Challenges

If you never take challenges head-on, you’ll never learn and grow. Confident people become more satisfied with each problem they dare to take on, even ones that don’t necessarily give them the results that they want.

3 – Making Excuses

Self-efficacy is a trait whereby someone has an internal belief of their control. This is a trait that all confident people have. Although some things are outside of their power, they focus on things that they can control. For example:

They cannot control the traffic, but they can check traffic reports and plan accordingly in the future
They cannot control unexpected events, but they can control their reactions to them
They cannot control how others treat them, but they can control who they keep in their lives

This also means that confident people don’t make excuses for their mistakes. They hold themselves accountable and do not list excuses to avoid receiving blame for something. So:

They don’t blame a boss for not giving them a promotion; they find ways to improve their performance to earn one or consider seeking a job with a better position elsewhere
They don’t point fingers when they make mistakes; they own up to them, apologize, make things right, and learn from them
They don’t blame a service industry worker for getting their order wrong; they recognize that they can control their reactions and seek for the issue to be rectified efficiently, not for the worker to face severe consequences

4 – Poor Conflict Management

It’s not possible to go through life without experiencing a few instances of conflict. Confident people know how best to manage conflict, and sometimes it’s not necessarily because they’re trying to achieve it entirely, but because their confidence prevents them from making poor conflict management choices. Here are some areas that confident people excel in when it comes to this subject:

Feedback and Criticism

Feedback and criticism are how we learn and grow, and a confident person has no reason to hate it. In fact, they appreciate receiving feedback and even welcome constructive forms of conflict because they are also seeking improvement. Their confidence means their egos are not so fragile as to be shattered by critique!

Defensiveness

When someone acts defensive, they’re often trying to deflect blame away from them, even when it’s not necessary. A lack of confidence can increase defensive behaviors, as you feel more and more insecure and rush to protect yourself. A confident person listens carefully.

Tearing Others Down

It goes without saying that this negative trait is not one shared by confident people. When someone continually tries to tear down the people around them, they are doing so to uplift themselves. Confident individuals know that their worth is not based on those around them.

Avoidance

Conflict-avoidance is a widespread tactic used by those who lack confidence. Confident people don’t want to create conflict, but they also don’t go out of their way to avoid it. They know how to handle conflict and like resolving disagreements and reaching better solutions for everyone.

5 – Negativity

Confident people are positive people. They view themselves well (but realistically) and practice positive thinking in their everyday life, which aids their confidence and overall mental health even further. Confident people, therefore, do not:

Second-Guess Themselves

This doesn’t mean they aren’t careful, or that they don’t check themselves and keep themselves grounded. But they move forward confidently once they have made a decision, and they are not wishy-washy about things. If they happen to have been mistaken, then they were wrong, and they learn and move on.

Engage In Negative Self-Talk

When someone is confident, they aren’t continually hammering themselves with negative thoughts and statements about themselves. They don’t insult themselves or doubt themselves; they know what they’re good at, and their self-esteem is happy. Plus, self-talk is a self-fulfilling prophecy; speak positively and good things will come, and the inverse!

Spread Negative Energy

Some people tend to spread their negative energy around, often due to their negative self-esteem. They might continuously be moody, talk themselves down in public, or, as previously discussed, put others down to list themselves up. Confident people, being positive individuals, don’t do this.

However, it is also worth noting that confident people, while they avoid negativity, are not unaware of it. They know that the world can be cruel. They know that life can be inconvenient. They know of unaddressed problems and difficulties that they may face.

But confident people will not sweep these issues under the rug and avoid them – that’s not what “avoiding negativity” refers to. Instead, they will work to resolve these issues for a better future.

6 – Giving Up

Someone confident doesn’t give up on their hopes and dreams. Confidential individuals know that there is merit in perseverance, no matter what issues they run into along the way, how many hurdles they have to jump, or how many blocks they face that threaten to ruin their plans. They don’t give up, even if:

They lack resources
They experience failure
They face setbacks
They receive words of discouragement from others
Things go wrong

This doesn’t mean that confident people aren’t realistic, of course. They may adjust specific goals or change the intricacies of their plans. But, no matter what, they don’t give up on their dreams. They follow their hearts as much as their minds and push through their insecurities and doubts.

At the end of the day, a confident person welcomes hurdles. These teach them valuable lessons and help them to learn and grow, which will ultimately still lead them to their goals. Problems and walls aren’t barriers – they’re obstacles on a long race that they’re determined to see through to the end. And isn’t that the way we all ought to live our lives?

Final Thoughts On Some Things Confident People Avoid In Their Life

Confidence can seem like a difficult trait to develop, especially when bad habits and negative self-esteem can affect them and ruin your attempts at embodying the character. So start small – work to avoid certain practices first, and you may find that you’ll soon exude the same positive vibes as the confident people around you.

6 Things To Start Doing Today To Be More Successful

February 27, 2020 by Power of Positivity

There is virtually no one in the world who doesn’t want success in some way, shape, or form. But achieving success in an uphill battle that’s easier said than done. Still, success is not impossible. By mindfully forming positive habits, you can begin to lay the foundations for a successful life.

Here Are 6 Things To Start Doing Today To Be More Successful

1 – Be Productive

Productivity is often wrongly defined as being very busy all the time. But productivity isn’t about keeping busy; it’s about getting things done efficiently. Sure, productive people do often maintain a work-oriented schedule, but it’s not all about that.

Essentially, working for a month straight and finishing up at the end of the month is not as productive as working five days a week but finishing a task a week. What you get done is what matters, not how much time you spend trying to get it done. You can be doing nothing and be more productive than someone burning the midnight oil.

So, how can you turn endless working hours into shorter but more productive ones? It’s often as simple as honing your focus. Distractions from your task elongate the time you need to finish it. Some other tips for productivity include:

Use Your Travel Time Wisely

Take a long train or bus ride? Use it to read books, learn new simple skills, check your emails, and use the time to your advantage.

Give Yourself Rewards

When you complete tasks, reward yourself with something sweet, like a short 10-minute break to do what you want, a nice meal, a day off, something sweet, a cheap purchase you’ve wanted, or anything similar.

Delegate

If you work in a position of power, figure out how to fairly delegate and divide tasks among yourself and those who can help you.

Set A Regular Bedtime

No matter what, except in unavoidable circumstances, you must make this bedtime happen every night. No staying out extra long, no binging a few more episodes of a show, and no giving up early, either. Go to bed at the same time every day and wake up after 8 hours minimum.

Don’t Multitask

Multitasking is glorified but very overrated. When you multitask, you’re less likely to give enough attention to all the areas of your task that need it. Focus on the most urgent or biggest job at hand and only start other kinds of work once you finish. This can also motivate you to finish things faster.

Get Some Morning Quiet

A little quiet in the morning, whether through meditation or just sitting by yourself in peace, can help reduce your stress over the day, which in turn makes you more productive.

Take Breaks

It sounds counter-productive at first, but breaks can have a hugely positive effect on your work. The ability to take breaks helps refresh your mind and can even give you better perspectives on conquering tasks once you return.

Make To-Do Lists In Advance

Before you go to bed every night, make your to-do list for the next day. This means you’re already getting a productive head-start on the following day.

2 – Engage With Others

There are probably a lot of people who you admire, look up to, or that you can find good traits in, and they’re all around you! Work on engaging them. These people can teach you, and some may even agree to mentor you.

This also goes for who you choose to spend your time with. You should choose friends who:

Are successful or becoming successful
Are reliable and trustworthy
Believe in mutual respect and expect that of you
Match their words with their actions
Are happy to share their experiences with you

Social skills are very important and can reduce depression and other health issues. So, even if it can be intimidating, don’t be afraid to make the first move! Introduce yourself to your colleagues. Be educated by those you admire. Help those weaker than you. It’s a simple but wonderful cycle!

3 – Set Goals

It’s difficult to achieve success when you don’t have an action plan to get there. And it’s difficult to form an action plan when you don’t know what direction you’re supposed to be heading in. This is where goals come in handy.

But even when they set goals, many people fail to do so correctly. When you’re trying to remember what qualities your goals must have, remember the acronym S.M.A.R.T. Here’s what each letter stands for:

S = Specific

Your goals must be specific enough that you can hone in on them without confusing yourself. Additional words to add to this are significant (so set goals that mean something important to you), simple (don’t set overly complex goals), and sensible (don’t be unrealistic – but we’ll get to that in a bit).

M = Measurable

If you can’t measure your progress towards a goal, how can you tell if you’re going forward or not, or if you’re advancing at an acceptable rate? Additional words to add to this are meaningful (so the goals you set must be valuable) and motivating (set goals you’re passionate about).

A = Achievable

If you set your goals unrealistically, you won’t be able to achieve them, and you’ll wind up discouraged. Yes, your goals should challenge you, but they shouldn’t be impossible to get to. Additional words to add to this are attainable (same meaning) and agreed (ones that work for you and those affected by your goals).

R = Relevant

Your goals should be relevant to your life and career. If they’re not relevant, how can you believe in them? Additional words to add to this are realistic (or achievable), results-based (so your goals focus on what you achieve over your methods of achievement), reasonable (again, achievable), and resourced (well-researched and prepared for).

T = Time-bound

All your goals should have deadlines, which you can adjust if they prove to be too tough or too easy to meet. It does you no good to have a goal you never feel the need to get to.

Read more about setting SMART goals–and learn how they help you become successful.

4 – Keep Healthy Habits

A healthy body makes for a healthy mind. You will never be able to be successful if your body is suffering. That’s why maintaining positive and healthy habits is very crucial to success. Here’s how to do so:

Exercise And Stay Active

Exercising helps keep you fit and active while increasing brain blood flow. This sharpens your focus, increases positive thinking, and helps keep your mind from wandering.

Wake Up Early

Your body is designed to wake up early. When you do, you are more invigorated and can get more things done when your mind is at its sharpest, instead of rushing to work and then finishing things late at night. If you have a sleep condition that makes waking up early difficult, speak to a doctor about solutions.

Eat A Balanced Diet

Good food provides you with nutrients, reducing the risk of deficiencies and other similar issues. In the right balance, food can power you can give you even more energy to use throughout the day. Plus, unhealthy foods have been linked to a wide host of physical and mental health options.

5 – Take Ownership

Nobody is perfect. Sometimes, you’ll make mistakes, mess up, or hurt others. The first instinct one may have in this situation is to defend themselves or deflect blame. But if you want to be successful, you must take ownership of the mistakes you’ve made and the wrongs that you have done.

Take responsibility for events that you had a hand in, whether directly or indirectly, and no matter how big your role in it was. You need to hold yourself accountable and admit to the wrongs you’ve taken part in.

On top of that, when you take ownership of things like this, you’re helping yourself to learn. You see where the mistakes came from, what you did to contribute, how to avoid this in the future, and what lessons you can learn. These are all valuable tidbits of information!

In addition, if someone is pointing fingers at you, don’t wallow in pity, and don’t do more than the basics: stating your case firmly and standing up for yourself. Then, regardless of the outcome, it’s time to move on. Put these injustices behind you, and you’ll have much more energy to devote to your work.

6 – Take Care Of Yourself

When people think of success, they often think of a non-stop worker who barely even pauses to catch their breath before putting their nose back on the grindstone. But that’s not going to get you success – it’s going to get you a burnout, exhaustion, and a lot of effort that doesn’t produce results because of how little rest you get. To take care of yourself, you should:

Cut Off Toxic People

Toxic people can kill your vibe and bring you down quickly. They might be people who deliberately act negatively, or they might be those who are wallowing in so much negativity that they inflict it on others. Find friends and communities that lift each other up instead! You can encourage each other to become successful.

Prioritize Balance

The world can often pressure you to work and work and work with no break. But balance is necessary for success. You need sufficient time for leisure, rest, and spending time with your loved ones. If you’re really to packed, look into your schedule and see what can be let go.

Make Time For Self-Care

Self-care has amazing effects on mental health and positive thinking. Your mind and body cannot be the hardworking marvels they need to be if they aren’t well-cared-for. Take time out to make sure you have time for yourself, even if it’s just to relax and pamper yourself alone!

Focus On Your Happiness

Don’t just think about what’s good for your career. Think about what makes you happy, too. If you pour all your effort into something that you aren’t passionate or even a little interested in, you’ll lose your motivation and will be less likely to stay committed. Don’t waste time on what drains you.

Final Thoughts On Some Things To Start Doing Today To Be More Successful

Success can be yours if you know how to form habits that pave the way for them. Still, remember to be committed to success! Motivation is a fickle thing, often coming and going as it pleases. Commitment, however, is long-term and remains regardless of your motivation. So to become successful, be committed to these new habits, and start doing them today!

18 Early Warning Signs Of Multiple Sclerosis Most Women Miss

February 27, 2020 by Power of Positivity

Multiple sclerosis is a chronic inflammatory disease impacting the central nervous system. It affects millions of Americans each year.

The disease blocks the relay of messages between the brain and the immune system, which protects your body and its many vital functions. Thus, the immune system begins to mistakenly attack itself. Therefore, some medical professionals classify it as an autoimmune syndrome.

The lack of agreement on whether this condition is an inflammatory or autoimmune condition underscores a lack of clarity. While researchers know much about MS, they still cannot pinpoint the precise cause.

Here is what we do know. The ailment compromises your nervous system, your organs, and your health. This particular disorder targets the protective covering of nerve cells in the spinal cord and the brain, diminishing their function, and eventually rendering them useless.

Symptoms of multiple sclerosis can vary in the way they progress and how severe they get; while some only experience fatigue and numbness in the extremities, others experience loss of vision, problems with coordination, and paralysis.

How does MS develop?

While a definite cause has not yet been identified, it is thought that multiple sclerosis is triggered by certain viruses, environmental factors, stress, or a combination of all three as it causes the immune system to turn inward on itself, attacking delicate nerve cells of the brain and spinal cord. While there is no cure for MS as of yet, learning to live with the disease includes a plan that incorporates diet, movement, and management of nerve deterioration to provide a better quality of life.

18 Early Warning Signs of Multiple Sclerosis: Don’t ignore the symptoms!

It is critical to develop an awareness of signs and symptoms of MS and to identify them for proactive treatment that can reduce its severity and slow its progression. Many women, in particular, miss the early onset of symptoms because they are raising families, juggling responsibilities between work and home, and failing to provide themselves the type of self-care needed to identify and manage the disease. Look for these 18 early warning signs of multiple sclerosis that may help you on your pathway to better health:

This drink can help ease your inflammation.

1. Vision changes or vision loss

Problems with vision are one of the earliest symptoms that indicate possible MS. Inflammation in the brain affects the optic nerve that runs along the back of each eye; vision is compromised when this nerve does not properly function. You may experience blurry, double, or tunnel vision, as well as experience pain when moving your eyes. While vision loss can be a gradual progression, it is never something that should be taken lightly.

2. Numbness and tingling

The body’s message center is the brain and spinal cord; MS attacks these two nerve centers, making communication between the brain and extremities extremely difficult. When no signals are reaching parts of the body, this can result in numbness and tingling. You may experience intermittent tingling and loss of feeling in the face, feet, hands, toes, and fingers, with a gradual progression toward arms, legs, and other larger parts of the body.

3. Pain and spasms

Involuntary muscle spasms and pain are an indicator of possible MS; most people suffering from multiple sclerosis report that they have daily pain in one or more areas of the body. Stiff joints, muscles, and involuntary spasms become a part of daily life as the disease progresses.

4. Fatigue and weakness

Over 80 percent of people note that MS begins as chronic lethargy. This symptom occurs because nerves along the spinal column deteriorate, causing weakness in bone and muscle.

5. Dizziness and balance problems

Issues with coordination and balance can make mobility a problem for those with undiagnosed multiple sclerosis. People may often feel lightheaded, dizzy, and experience periods of vertigo, where they feel as if their surroundings are swirling around them. Occurring most often when someone stands up, this symptom comes and goes at first, then becomes a part of daily experience.

6. Dysfunction of the bladder and bowels

Almost 80 percent of patients with MS report some bladder and bowel dysfunction. Problems can include frequent urination, strong urges to urinate, or even inability to hold urine. Less frequently, people may experience issues with bowel control, including constipation, diarrhea, and loss of control.

7. Sexual complications

Stimulation in the nervous system influences sexual response in both men and women. As multiple sclerosis develops, the loss of nerve sensitivity and function becomes evident as sex drive decreases, sexual responses lose their luster, and complications occur. In men, this lack of sexual response can be particularly stressful, as it causes erectile dysfunction.

8. Cognitive issues

Unfortunately, the brain is very affected by the onset of MS and its symptoms. Signs that cognitive decline is taking place include:

Memory loss
Shorter attention span
Problems with language and understanding
Difficulty staying organized

Because of this cognitive degeneration, MS can also take a toll on emotional health.

9. Emotional volatility

Developing depression becomes common for those suffering from MS. Stress of the condition can also cause irritability, anger, mood swings, anxiety, and sadness. In some people, this emotional instability manifests itself as a condition called the pseudobulbar effect—bouts of alternating crying and laughing that the patient cannot predict or control.

10. Hearing loss

For some people, damage to the neural pathways in the brain responsible for aural stimuli can cause tinnitus and, eventually, hearing loss. Some other patients experience a very sudden and dramatic hearing loss that takes place almost instantly; in either case, the loss of one of our most precious senses is traumatic.

11. Seizures

Seizures may be one of the first noticeable signs of MS before a doctor makes a diagnosis. Even if epilepsy is not a known condition, close to 5 percent of people with MS experience some sort of seizure activity as the brain begins to break connections with neural pathways that affect other areas of the body.

12. Tremors

Tremors are involuntary muscular twitches that result in a rhythmic, back-and-forth motion of a body part. Hands and feet can most often be affected, but tremors will likely spread to include the legs, head, vocal cords, and trunk. They could be mild in nature or worsen over time.

13. Breathing difficulties

The autonomic nervous system controls breathing; most of us do not have to think about regulating our breath while we go about our daily activities. As the progression of multiple sclerosis takes hold, it compromises the ability of the autonomic nervous system to carry out its automatic functions. As a result, a person can begin to develop breathing difficulties that make it difficult to carry out daily activities.

Here are ten foods that help fight inflammation and pain.

14. Slurred speech

As the brain and nerve communication breaks down, messages that are intended to be translated into speech become mixed up, making it difficult for someone to communicate clearly. Loss of muscle control in the cheeks, mouth, and tongue may make the formation of both vowels and consonants more difficult over time, and even the most articulate may find it increasingly more frustrating to try and express themselves through speech.

15. Trouble swallowing

Lesions may develop throughout the body in someone with multiple sclerosis, and it can be difficult to swallow past these open sores, making it almost impossible to eat and drink. This loss of muscle control around the mouth and in the esophagus increases the risk of choking when a person is attempting to eat and drink; extreme care must be used when eating to ensure that you can safely ingest liquids and solid foods.

16. Increased menstrual problems

Many women report an upswing in symptoms of multiple sclerosis when they have their period–medical professionals attribute these symptoms to a drop in estrogen levels that exacerbates symptoms. Exaggerated symptoms include dizziness, fatigue, compromised balance, and muscle weakness.

17. Pregnancy complications

While pregnancy and fertility are not affected by symptoms of MS, symptoms tend to return post-partum. Some common complaints of pregnant women may be passed off as common issues, like pain, fatigue, and mood swings. They could also be signs that a diagnosis of multiple sclerosis is afoot; looking at the symptoms and noting their frequency, duration, and severity will help you navigate a course of treatment if MS is discovered.

18. Worsening menopause symptoms

For some women, symptoms of multiple sclerosis become much worse at the onset of menopause. This may be due, in part, to a drop in estrogen levels that the body is no longer producing. Hormone replacement therapy might ease menopausal symptoms. However, you may be putting a band-aid on other things that may be occurring. Hormone replacement therapy has had links to heart disease, breast cancer, and stroke, so it may not be a good choice for taking care of seemingly minor aches and pains that could quickly evolve into large health issues.

Final Thoughts on Receiving a Diagnosis of Multiple Sclerosis

Multiple sclerosis is a challenging and potentially life-altering disorder. However, you can take measures to avoid the fast progression of symptoms. Your best defense against MS is to see your doctor immediately if you begin experiencing any of the above signs and symptoms that could point to its existence. Don’t hesitate; proper diagnosis and prompt treatment will make all the difference in how you’ll be able to safeguard your health and wellness.

6 Reasons Why Waking Up At 5 AM Everyday Is Good For You

February 27, 2020 by Power of Positivity

If you’re a night owl or just someone who values shut-eye in general, you may think anyone who wakes up at 5 in the morning is out of their minds. But they are smarter than you may think, and they’re doing a lot of good for themselves by maintaining these seemingly shocking waking times!

Lots of highly successful people wake up at very early hours, and there’s a reason for that. Countless different benefits come from getting up before the crack of dawn, and they’re ones that are difficult to get through any other means.

6 Reasons Why Waking Up At 5 am Every Day Is Good For You

Still not convinced? We don’t blame you! To get up at such an early hour sounds like torture. But we promise that it will help you in the long run.

1. You Feel Motivated and Confident

When you wake up early, you often automatically start the day with a strong sense of accomplishment. You’ve done something – you’ve managed to get yourself up and productive at a time that you previously thought impossible.

This feeling is especially true if you’re someone who prefers hitting the “snooze” button multiple times in a row for the sake of that previous five more minutes of sleep. You will gradually–but assuredly–progress from someone who never gets up with the first alarm to someone who is out of bed by 5 in the morning makes you feel like you’re doing well.

This kind of self-improvement lends itself to a feeling of confidence, stemming from this positive action. It sounds surprising until you realize that trust is built up in very slow, steady intervals most of the time, mostly from small events. Plus, with confidence, other traits also improve, such as:

Imagination
Flexibility
Goal-orientation
Productivity
Focus
Decision-making skills
Courage

But there’s another essential trait that confidence helps build, but which can also just come from waking up early: motivation. When you wake up earlier, you usually will have better clarity for the rest of the day, allowing you to be more motivated to check off items on your to-do list.

Confidence also builds motivation. When you believe in yourself and your capabilities, you feel more driven to work harder and do your best, as you have faith in yourself.

2. You’ll Sleep Better

Did you know that waking up earlier means that you’re likely to get better-quality sleep? It’s surprising, but it’s true! The act of rising earlier allows your body to use up its energy in the way that it was always meant to, so it craves sleep at just the right time.

There are also psychological reasons for better sleep with an early rise. When you wake up earlier, you have a clearer conscience and feel happier with yourself, as you’ve accomplished something and feel productive. This habit will lead to better positive thinking due to lowered stress and anxiety levels, which means you’ll be able to fall asleep with less tossing and turning. This outcome can also be called a feeling of “earning” your sleep.

Of course, you also need to pay attention to other aspects of your sleep, such as:

Duration

Make sure that you’re getting a minimum of 7 hours of nightly sleep. If you tend to be more active during the day, or don’t feel rested enough after 7 hours, increase your sleep time, up to a maximum of 10 hours per day. Sufficient sleep is necessary for a positive day.

Stimulants

If you drink coffee, eat sugar, or stuff your face right before bedtime, of course, you’re going to feel wide awake! Avoid eating anything too close to bedtime, and if you must eat or drink, stick to relaxing, non-stimulating foods.

Routine

A bedtime routine can help you wind down at the end of the night. If you’re blaring loud music, jumping around the house, or exercising within three hours of bedtime, you’re going to feel too pumped up to sleep.

Devices

Devices such as laptops, phones, and TVs can expose your eyes to a lot of light, causing your brain’s melatonin-producing functions to be impaired. Melatonin is the hormone responsible for regulating sleep. An hour before bed, put your devices away (and set your phone to airplane mode) and do some relaxing things.

Here are seven signs that sleep apnea is disturbing your slumber.

3. You Have Time To Plan Out The Day

At 5 am, people aren’t exactly bouncing off the walls just yet. No one’s sending you fervent messages, the world hasn’t gotten noisy, and you have plenty of time to prepare without rushing around and trying to get to work on time.

These extra minutes give you an hour or two of entirely distraction-free, quiet time to yourself to plan your day meticulously. It can feel downright luxurious to have so much spare time. Sit down, chill out, and write a to-do list or get your thoughts organized while you have a leisurely breakfast or indulge in a little pampering.

Even if you’re not for planning consciously, you’ll often wind up making simple, stress-free plans anyway. At the same time, you go about your morning plans, which may include reading, going to the gym, or doing something else that doesn’t seem planning-related but will still work in your favor.

When you finally do head to work, you’ll find your head feeling bright, happy, and positive, impacting the rest of your work day’s performance in a significant way. Getting organized and not needing to rush can change so much about you!

4. You Build Discipline

Remember how we talked about the temptation to hit the snooze button? Fighting that temptation helps you to build a strong sense of discipline. It’s so challenging to get the motivation to get up and go to turn off the alarm for good and drowsily stumble out of bed. But the more you do it, the stronger your resolve will get.

Discipline is, perhaps, best compared to a muscle – the more you make use of it, the stronger its sense gets, and before long, you’ll realize that you abide by your rules easily and have a pretty strong sense of willpower. The confidence you continue to build also keeps making your discipline stronger, since you believe you can do whatever you must do must be done!

Here are some tips for building discipline in all areas of your life:

Remove Obvious Temptation

Keep wanting to hit snooze? Buy an alarm clock with no snooze option. Have trouble resisting candy? Don’t keep any in the house. Can’t resist binging your favorite shows at night? Cancel subscriptions or have someone hold you accountable.

Create More Positive Habits To Replace Bad Ones

Replacing habits instead of removing them is often the best way to stick to your guns. Keep your new habits simple, so they’re easy to do. Switch night time TV-watching routines for book-reading ones. Instead of drinking regular tea, drink something without caffeine. Instead of candy, stock up on dark chocolate and fruit.

Grant Yourself Rewards

When you’re motivating yourself to be disciplined, plan some rewards for stretches of successfully holding your willpower. Start with small, manageable milestones and slowly increase the amount of time between each award. These rewards can be anything, from a nice meal to a new purchase, and from a day off to a little traveling.

Recognize Weaknesses

Even in the most disciplined people, there is often a specific something that makes them cave. Figure out what those things are for you and find ways to avoid them or lessen their draw. For example, if cold weather tends to make you hit snooze all the time, consider investing in a heater, warmer bedding, warmer nightwear, or turning up the heat.

Forgive Mistakes

Progress is not linear, and you will slip up and make mistakes as you try to maintain your discipline. Forgive yourself! There’s no use in holding onto feelings of guilt and shame. Learn from these errors by locating triggers for weakened resolve and find ways to strengthen yourself instead.

5. You’ll Have A Schedule For Your Body To Follow

Are you familiar with the Circadian Rhythm? This term refers to the body’s natural sleep-wake cycle. When you don’t have a regular sleeping schedule and wake or sleep whenever you like, your body is unable to keep that rhythm going. This cycle means you can feel tired at odd times, or have difficulty falling in or out of sleep.

If you wake up at 5 in the morning every day, your body will slowly get used to it. This means that, although it may be a struggle at first, you will eventually come to wake up at this time naturally. This will make for a more positive sleep-wake cycle that is consistent and can be used by your body to keep you going strong.

6. You Can Use The Time To Exercise

Yes, yes, early morning exercise sounds terrible to many people. But when you wake up that early, you’re not going to have a whole lot else to do with that time. So fill it with something productive that will give you tremendous benefits over the rest of the day: exercise!

Exercise has been proven, time and time again, to reduce anxiety and stress, and that extra positive thinking is something that can significantly benefit your everyday life. On top of that, exercise can reduce your risk of a wide range of diseases, and it can help you with calorie consumption by shaving off sone of the excess.

All you need is a brisk walk for around half an hour every day, but there are many other kinds of exercise you can do, including:

Lifting weights
Swimming
Jogging or running
Hitting the gym
Yoga
Cycling
Walking a dog
Dancing
Skipping rope

Final Thoughts On Some Reasons Why Waking Up At 5 am Is Good For You

Changing your sleep schedule can be a tall order. But with so many possible benefits, it’s not impossible to want to get a little positive thinking on to make it work.

Having trouble with the early waking hours? That’s okay; most people would! Try slowly moving your waking times back by 30-60 minutes until you’re at 5 am. And if it doesn’t work for you, as a real blue night owl, then really, all you need to do is wake up earlier, at any time that’s before the usual. Trust us. The results won’t disappoint!

Doctors Reveal the Causes and First Signs of Pneumonia

February 26, 2020 by Power of Positivity

Pneumonia is a common infection that causes inflammation in the air sacs of one or both lungs. The inflammation causes mucus and other fluids to accumulate in the air sacs.

Pneumonia can be relatively mild, but it can also be deadly. The infection is particularly dangerous to people who are under two years old or over 65 years old. It is too dangerous for people with weakened immune systems or other health problems.

Where Do People Pick Up This Illness?

The infection is often categorized by where or how the patient contracted it. In 2019, the National Center for Biotechnology Information (NCBI) published an overview describing the different categories. Most cases are described as “community-acquired,” which means the patient wasn’t in a hospital or other health care facility when they got sick. Community-acquired infections are the eighth most common cause of death in the United States.

A person can also contract the disease in a hospital or similar facility. This infection happens because the patient is already ill. To make matters worse, the bacteria involved are often resistant to antibiotics. The patient is said to have contracted the disease in the hospital if they fall ill at least 48 hours after admission.

People with cancer have an exceptionally high risk of contracting infections in general. Not only are they already ill, but chemotherapy kills healthy cells along with cancer cells. It thus damages the immune system, and it will take the patient time to recover from the treatments.

Ventilator-associated pneumonia (VAP) describes any infection that develops at least 48 hours after a patient has undergone endotracheal intubation.

A patient may also get ill through aspiration, in which they swallow something, and it goes down the wrong pipe and into their lungs. The substance then causes inflammation in the bronchial tubes and the lungs. Large amounts of gastric juices can cause the patient to suffer acute distress in under an hour.

Read how researchers uncovered a new method of preventing viruses in human cells.

Causes of Pneumonia

1. Bacteria

In 2019, the National Center for Biotechnology Information published an overview describing bacterial infections, as they cause the most severe symptoms and most fatalities. They are also frequent; there are over five million cases of community-acquired lung infections alone in the US every year. Eighty percent of these receive outpatient treatment for the illness.

Streptococcus pneumoniae is the most common cause of bacterial infections in the United States, and it is particularly common in the community-acquired type. It can develop on its own or after the patient has had an upper respiratory infection like a cold. The bacteria may cause a condition called lobar pneumonia, which is confined to one lobe or part of a lung. Other bacteria that can attack the lungs include Klebsiella pneumoniae, Staphylococcus aureus, Pseudomonas aeruginosa, Legionella pneumophila, and Hemophilus influenza. Patients in hospitals may also contract Gram-negative bacteria like Enterobacter or Escherichia coli.

Risk factors for bacterial infection include a weak immune system, old age, illness, and poor nutrition. Patients who have recently had surgery, smoke, or drink too much also have an increased risk of contracting a bacterial infection.

2. Bacteria-like Organisms

Mycoplasma is a genus of bacteria-like organisms that don’t have cell walls and are often resistant to antibiotics. M. pneumoniae often causes “walking pneumonia,” which is usually mild enough that the patient doesn’t need bed rest.

The Journal of Clinical Medicine, however, described a 2018 study in which researchers found that M. pneumoniae can kill particularly vulnerable patients. The scientists studied 203 patients who had been admitted to the hospital. Sixteen of them died. The researchers found that the deceased patients were typically over 65 years old and often had obstructive airway disease (OAD) or weakened immune systems.

3. Fungi

Fungal infections most commonly occur in people with compromised immune systems or chronic health problems. They can also occur in people who have inhaled large amounts of spores. The type of fungus varies depending on the location, and the spores are often found in bird droppings or soil. Pneumocystis carinii is one fungal species that can infect the lungs, but it is never found in healthy people. In North America, the most common genera of fungi are Blastomyces, Coccidioides, and Histoplasma.

4. Viruses

The same viruses that cause flu and colds can sometimes cause pneumonia. Viral infections cause about 50 percent of cases, but they are most common in children younger than five years old. Fortunately, they are usually relatively mild. Unfortunately, a viral infection can sometimes lead to a more serious bacterial infection. Typical viruses include adenoviruses, parainfluenza virus, and respiratory syncytial virus.

First Signs of Pneumonia

1. Chest Pain

A sharp and stabbing chest pain is one of the first symptoms. Pneumonia has four stages: consolidation or congestion, red hepatization, grey hepatization, and resolution. Consolidation takes place during the first day of illness. During this stage, white blood cells attack infectious agents and cause inflammation. Fluid fills the alveoli (air sacs) in the lungs, and the infection soon spreads to other parts of the lung. The patient develops chest pain that is exacerbated by breathing.

2. Cold-like Symptoms

Many early symptoms resemble those of the common cold. The patient will have a scratchy or sore throat and may also feel unusually tired. Later on, they will develop a congested nose, a cough, and a headache. One difference between a cold and pneumonia is duration; the latter lasts longer. If cold-like symptoms show no signs of getting better after three to five days, it’s time to call the doctor.

3. Cough That Can Produce Phlegm

Coughing is another symptom that appears during the consolidation stage. A patient with viral infection may not cough up any phlegm, while a patient with a bacterial infection will often cough up colored phlegm. In fact, a cough that produces mucus is the most common symptom. A patient with a bacterial infection should call their doctor, as an untreated bacterial infection can cause lung damage.

4. Shortness of Breath

Difficulty breathing is another early symptom. It often accompanies rapid breathing. In some cases, the fluid will accumulate between the chest wall and the lungs, which makes breathing even more difficult. The infection can also cause inflammation of the pulmonary pleura, which is the lining on the exterior of the lungs.

A doctor will generally start with a physical exam during which they will listen to your lungs with their stethoscope. They will order an X-ray to determine the location and extent of the infection. They may also request an ultrasound to look for abnormalities on the exterior of the lungs. Lab tests, like those of blood or phlegm, will help the doctor identify the type of microorganism made you ill so that they can prescribe the appropriate medications and treatments. Antibiotics won’t help you if you have a viral infection, for example, but they could be precisely what you need if you have a bacterial infection.

5. Fever, Sweating, and Chills

A temperature indicates that your body is trying to fight off an infection caused by hostile microorganisms. A fever is particularly dangerous if it reaches above 103 degrees Fahrenheit. Such a high temperature can be life-threatening if it is not swiftly treated.

Fevers don’t always cause people to sweat; different people respond differently to abnormally high temperatures. Some people experience intense chills that make them shiver.

In most cases, patients suddenly develop a high fever that is often accompanied by chills. It may take them only a few hours to start feeling very sick. Some patients, however, may develop symptoms gradually, especially if they are older.

If untreated, the fever can last for a week. As the body’s temperature returns to normal, the patient will often sweat profusely. The blood vessels in the skin dilate to help the body get rid of excess heat. Unfortunately, that can strain the circulatory system and heart, especially if the patient has a chronic condition. Consequently, the patient may develop complications after their fever starts declining.

6. GI Tract Symptoms

These can include abdominal pain, diarrhea, nausea, and vomiting. These symptoms can develop quite early in children – to the point that their parents will take them to a doctor to be treated for a stomach problem. In 2011, the European Respiratory Journal described a study in which scientists worked with 258 children between 3 and 14 years old. Many of the children had acute pain in the abdominal area – and it was the first symptom in 22 of them. The scientists found that some of the children had symptoms that mimicked those of appendicitis. Treating the children’s pneumonia caused their stomach pain to clear up.

Final Thoughts on Identifying the Signs of Pneumonia Early

Since pneumonia can be fatal, you should contact your doctor if you suspect that you or someone in your family has it. While the fungal types are not contagious, the bacteria and viral forms are. When somebody with a bacterial or viral infection sneezes or coughs, they send tiny droplets containing the contagion into the air – and anybody nearby could inhale those droplets and thus contract the infection.

If you have a bacterial infection, you will remain infectious until around the second day after your course of antibiotics. If you contracted a viral infection, you would remain infectious until you have been fever-free for several days.

It can take weeks to recover fully, so you should get plenty of rest and follow your doctor’s instructions.

What is the ketogenic diet?

Keto Flu: The “downside” of keto

The tough part about cutting carbs

Symptoms of the keto flu

Why does the keto flu occur?

When we restrict carbs, water, and sodium flush out of the body.

T3 thyroid hormone levels are decreasing.

Cortisol levels increase.

How to manage or even avoid the keto flu

1. Drink plenty of water

2. Supplement with magnesium, potassium, and sodium

3. Eat healthy fats

4. Do low-intensity exercise first thing in the morning

5. Meditate

6. Prioritize sleep

Final Thoughts on Avoiding the Keto Flu

Here Are 6 Things Confident People Avoid In Their Life

1 – Caring Too Much What Others Think

They Don’t Need (Or Want) Constant Praise

They Aren’t People-Pleasers

They Don’t Seek Attention From Others.

They Are Unabashedly Themselves

They Don’t Need (Or Want) Constant Reassurance Or Validation

Their Goals Are Not Dictated By Others

2 – Confident People Address Their Fears

New Things

Failure

Self-Doubt

Missing The “Right” Time

A Lack Of Perfection

Challenges

3 – Making Excuses

4 – Poor Conflict Management

Feedback and Criticism

Defensiveness

Tearing Others Down

Avoidance

5 – Negativity

Second-Guess Themselves

Engage In Negative Self-Talk

Spread Negative Energy

6 – Giving Up

Final Thoughts On Some Things Confident People Avoid In Their Life

Here Are 6 Things To Start Doing Today To Be More Successful

1 – Be Productive

Use Your Travel Time Wisely

Give Yourself Rewards

Delegate

Set A Regular Bedtime

Don’t Multitask

Get Some Morning Quiet

Take Breaks

Make To-Do Lists In Advance

2 – Engage With Others

3 – Set Goals

S = Specific

M = Measurable

A = Achievable

R = Relevant

T = Time-bound

4 – Keep Healthy Habits

Exercise And Stay Active

Wake Up Early

Eat A Balanced Diet

5 – Take Ownership

6 – Take Care Of Yourself

Cut Off Toxic People

Prioritize Balance

Make Time For Self-Care

Focus On Your Happiness

Final Thoughts On Some Things To Start Doing Today To Be More Successful

How does MS develop?

18 Early Warning Signs of Multiple Sclerosis: Don’t ignore the symptoms!

1. Vision changes or vision loss

2. Numbness and tingling

3. Pain and spasms

4. Fatigue and weakness

5. Dizziness and balance problems

6. Dysfunction of the bladder and bowels

7. Sexual complications

Rise and Shine On!
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