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Doctors Explain Why You Should Never Ignore Blood in Stool

February 17, 2020 by Power of Positivity

If you have ever taken the time to look in the toilet after defecating, you may notice that the color of your stool is some shade of brown, which is normal. However, for some people, this may not be the case as they may find that they have blood in the stool. And this can happen for any number of reasons. Blood in stools signs of illness should never be ignored, as it could indicate underlying health issues that require medical attention.

For example, it is not uncommon for anal fissures, which are small tears in the thin, moist tissue that lines the anus, to cause bleeding while defecating. The same also applies to hemorrhoids, which are swollen veins that form in the lowest part of the rectum and anus. In this article, we will take a deep dive into some of the other medical conditions that can cause bloody stool and also the importance of seeking prompt medical attention.

BLOOD IN STOOL: WHY YOU SHOULD NEVER IGNORE IT

The human body heals itself remarkably well. However, there are times when you must seek out medical intervention. In either case, the body will present you with symptoms that signify something is wrong. When it comes to bloody stool, the body is usually alerting you to the fact that bleeding is taking place somewhere within the digestive tract, which includes the rectum and anus.

That said, bleeding that starts in the rectum or anus is usually bright or dark red. Conversely, bleeding that starts in the upper digestive tract will generally cause the stool to appear black or tarry. Either way, individuals with significantly discolored stool should call their physician for an exam as soon as possible. Along with anal fissures and hemorrhoids, blood in your stool can signal any many additional health problems.

CONDITIONS THAT CAN CAUSE BLOOD IN YOUR STOOL

Diverticulitis

Rectal bleeding, also known as hematochezia, can sometimes be a sign of diverticulitis, which is a disease that adversely impacts the digestive tract. Individuals with diverticulitis will develop inflamed pouches that form in the lining of their intestines. If these pouches rupture, it can cause rectal bleeding, infections, fever, and abdominal pain. Rectal bleeding due to this specific health condition appears black or dark red most often. According to the National Institutes of Health, over 35 percent of Americans between the ages of 50 and 60 have diverticulitis.

Ulcerative colitis

In addition to abdominal pain and diarrhea, both of which stem from an overactive immune system, ulcerative colitis can also cause rectal bleeding. According to the Genetics Home Reference, a health website in partnership with the National Library of Medicine, over 750,000 Americans are struggling with this condition, which causes severe rectal bleeding when the colon is significantly ulcerated.

Crohn’s disease

Much like ulcerative colitis, Crohn’s disease is yet another inflammatory bowel disease that can cause rectal bleeding. In many cases, individuals with this condition will notice blood mixed in with diarrhea. Even when passing solid stool, the stool may appear bright or dark red. Ulcerative colitis also causes severe abdominal pain. What’s more, the rectal bleeding caused by this specific inflammatory bowel disease can cause numerous infections, including Shigella and Salmonella. Further, those with HIV, also known as the Human Immunodeficiency virus, may develop an infection known as cytomegalovirus. According to the Crohn’s and Colitis Foundation, over 780,000 Americans are struggling with Crohn’s disease.

Ischemic colitis

This inflammatory bowel disease occurs when there is a reduction in blood flow to the colon. In most cases, the reduced blood flow is the result of a blood clot that blocks the artery that would otherwise supply blood to the colon. When this happens, the colon becomes ulcerated, triggering a wide range of inflammatory bowel disease symptoms, including rectal bleeding.

It is important to note that rectal bleeding caused by ischemic colitis is not as severe compared to that of Crohn’s disease and ulcerative colitis. And in many cases, the bleeding, abdominal pain, and other symptoms will resolve themselves within a matter of weeks. Nonetheless,you should schedule an exam with your physician to rule out other health problems.

Colon polyps

If you’re not familiar with colon polyps, they are mushroom-shaped protrusions that form on the colon. In many cases, they are benign, but they can sometimes lead to the development of colorectal cancer. Whether these polyps are benign or malignant, they can cause rectal bleeding. What’s more, the loss of blood can lead to low blood pressure and, in severe cases, iron deficiency.

Also, if polyps give way to colorectal cancer, it can cause significant changes in bowel movements. Bleeding caused by polyps or colorectal cancer is usually mild and intermittent, and the blood can appear bright or dark red depending on where they form on the colon.

Malignant and benign polyps are usually painless, so if you notice that you have blood in your stool, it would be a good idea to schedule a colorectal exam. It is important to note that 15 to 20 percent of adults in America over the age of 50 have polyps, according to the Roswell Park Comprehensive Cancer Center based in Buffalo, NY.

A doctor explains what happens during a colonoscopy.

Radiation

Ironically, radiation treatment, traditional medicine’s go-to for most types of cancer, can also cause rectal bleeding. This particular type of bleeding is known as radiation colitis. Studies show that individuals who have undergone radiation treatments for prostate and colorectal cancer, for example, often suffer permanent alterations to the innermost lining of the colon. It is important to note that there are two types of radiation colitis, acute and chronic. Individuals with the acute variant will usually experience rectal bleeding within 6 weeks following treatment compared to 9 or more months for those with chronic radiation colitis.

Angiodysplasias

Blood in your stool may also be a sign of angiodysplasias, which is a condition characterized by the development of enlarged blood vessels that form under the innermost lining of the colon. They can also occur in the stomach or small intestines as well. While the epidemiology of angiodysplasias is unclear, studies show that the condition is quite common in older adults. Similar to colon polyps, angiodysplasias is generally painless; however, those who develop the condition often experience bright or dark red rectal bleeding when defecating. And if they lose too much blood, it can result in iron deficiency anemia. It is worth noting that angiodysplasias make up roughly 10 percent of all cases involving rectal bleeding.

Obviously, this list does not encompass all of the health problems that can cause rectal bleeding; however, they are some of the most common.

WHEN SHOULD YOU CALL YOUR DOCTOR?

Considering that there are a plurality of health conditions that can contribute to rectal bleeding, you should be seen by a physician as soon as possible if you notice any signs of blood in your stool. Ideally, you should consult with a specialist, such as a proctologist, gastroenterologist, or rectal surgeon. Moreover, this is especially true if you experience any of the following:

Extremely discolored stool

If you’re passing black, tarry stool, it may indicate that bleeding is occurring in either the gastrointestinal tract or esophagus. And this would constitute a medical emergency. According to an article published by Medical News Today, a trusted online resource for medical news and information, black, tarry stool is often a byproduct of liver disease and can be life-threatening if left untreated.

Maroon colored stool

Passing red or maroon-colored stool usually denotes bleeding in either the upper gastrointestinal tract or small intestines. Furthermore, maroon-colored blood in stool links to inflammatory bowel disease and tumors, both of which can lead to life-threatening complications.

Lightheadedness

Although rectal bleeding is typically mild, some health conditions can trigger profuse bleeding that leads to lightheadedness. In these cases, you should see your physician as soon as possible. And this is especially true if you’re experiencing chest pain, shortness of breath, or feel faint at the same time. According to Harvard Health Publishing, the publishing arm of Harvard Medical School, lightheadedness is linked to the following:

Dehydration
Low blood glucose levels
Cardiovascular disease
Stroke

Fever

If you’re experiencing rectal bleeding and develop a fever, give your doctor a call. According to a study published by the National Institutes of Health, these two symptoms, in particular, have been linked to acute myeloid leukemia. For those who are not familiar with this specific medical condition, acute myeloid leukemia is a form of cancer that impacts both the blood and bone marrow.

FINAL THOUGHTS ON FINDING BLOOD IN STOOL

In summary, blood in your stool can be either a sign of a chronic health problem or something less severe, such as hemorrhoids. Nonetheless, take this symptom seriously. That means you should schedule an appointment with your physician sooner rather than later.

15 Motivational Quotes for When You Need to Boost Your Patience

February 16, 2020 by Power of Positivity

Have you ever read motivational quotes when you were feeling down and became inspired? Or maybe you were stuck in traffic for the last hour, and instead of screaming out the window, you closed your eyes and took a couple of deep breaths. You need a dose of good, old-fashioned patience.

This is the art of practicing motivation and becoming more patient. The two of them often coincide for various reasons. You can be a motivated person but not patient and vice versa. However, both will lead to burnout and potential health problems if you don’t learn both.

Often, people that are impatient but are motivated will feel like a failure. This outcome happens when they haven’t reached a goal by a particular time and won’t feel as accomplished once they reach it. The same applies to being patient but in a different way. Impatience can lead to feeling like the goal is unobtainable. Lack of motivation continues to happen, leading to unsuccessfulness.

The good news is they both can be practiced with simple techniques and come with a set of health benefits.

Science Behind Motivation

Motivation is the reason one has to act in a certain way. Without motivation, one couldn’t achieve their goals. It can be for many reasons, and usually, people have more than one motive for behaving the way they do.

There are two types of motivation: intrinsic and extrinsic. Intrinsic motivation refers to an internal desire to accomplish a particular goal. This type tends to cause people to work harder, and the accomplishment is more rewarding. Extrinsic is when other people or events drive the desire.

In 1943, an American psychologist, Adam Maslow, developed the hierarchy of needs. This theory states that humans are inherently motivated to become better and move towards self-actualization. Humans would need to attain and satisfy the different levels of demand from the most basic like food, to higher-order needs like love.

The theory expanded to include self-transcendence. People achieve the peak of growth and discover the meaning of life by tending to things beyond themselves. While many people challenge this theory, it’s also widely regarded in terms of understanding why humans have motivation.

Why Do I Lack Motivation?

A lack of motivation can happen to anyone at any time. There are various reasons as to why someone loses motivation. It can stem from depression, only doing tasks you have to do and not what you desire to do or even rejection. The good news is that you can regain motivation. The first step is to find the cause of the loss of motivation.

Tips for Gaining Motivation

1. Find the root cause of motivation loss and address it

Sometimes we can lack motivation due to health reasons or if we have too much on our plate. Finding out the cause of the problem and confronting it will allow you to move forward.

2. Select an obtainable goal

Often, we pick unobtainable goals in the short term. This can cause us to feel overwhelmed or frustrated when we aren’t fulfilling the purpose. Starting out small can help you regain focus.

3. Stay positive

Negative thinking or focusing on the adverse outcomes can change your perception of yourself and the goal. Reading motivational quotes can help inspire you to think more positively. With a positive attitude, you’re more likely to look at the bigger picture of what’s to come.

4. Take a day and do something you enjoy

It can be easy to get caught up in accomplishing your goal that you become burnt out. Doing something you love, like going for a walk or seeing a movie, can clear your mind and refocus your energies.

Science Behind Impatience

“Patience is a virtue.” ~William Langland

In today’s world, it’s easy to get caught up in the hustle and bustle of life. Things are literally at our fingertips, and waiting has become a thing of the past. The problem with that is sometimes you do need to wait and do something later and not now. Being patient is often perceived as a weakness compared to an attribute of the strong.

Why Becoming Patient is Important

Becoming a patient person is crucial for many reasons, and not all of them are for virtuous purposes. It comes with health benefits. Studies show that it can reduce negative emotions and reduce depression. Patient people are more likely to express more prosocial behaviors like generosity, empathy, and compassion.

Studies found that there are three types of patience that people must learn.

1. Interpersonal

This type is when you’re dealing with an annoying person or someone angry or upset. Those that are more patient tend to be more hopeful and satisfied in life.

2. Life circumstances

Life can be rough sometimes. Expressing positive thinking like things will get better after problems arise like a job loss or battling illness is linked to hope and courage.

3. Daily challenges

This is similar to the first one but involves more about dealing with waiting, delays, or anything that gets you irritated. Staying patient in these matters links to better mental health and less depression.

Research found that those patient interpersonal tend to make better progress towards their goals. They were also more satisfied when they accomplished them compared to less patient people.

Not being a patient person links to many adverse health problems. A study found that those who were less patient experienced more health problems. These ranged from headaches, ulcers, acne, sleep problems, diarrhea, and a weak immune system.

Studies suggest that being patient isn’t a set personality trait. Anyone can learn to become patient over time. Like with anything in life, it takes practice.

Tips to Develop Patience

1. Reexamine the situation

Despite how it feels in the moment, impatience isn’t an automatic response. It involves your thoughts and beliefs. For example, you might feel as though someone is being disrespectful for being late. Instead, take the extra time and read a book, motivational quotes or grab a quick snack. Developing patience deals with self-control. Regulating our emotions when something goes wrong trains our thinking.

2. Try some mindfulness exercises

Studies show that being present in your experiences and feelings can help with being patient. Mindfulness exercises are as simple as taking a deep when you’re irritated or overwhelmed. You can practice it anywhere and in many alternative ways. Popular ways include meditating while seated, yoga, or sports. You can even read mantras such as motivational quotes to distract your mind and calm you down.

3. Express gratitude

Studies on those who express gratitude show that they’re better at delaying gratification. The research presented the choice of receiving a cash reward right away or waiting a year for a more considerable sum. Those that expressed less gratitude took the cash payment right away and received once $18 was offered, but others waited until it was at least $30.

Motivational Quotes for When You Need a Boost of Patience

1. “Life is 10% what happens to you and 90% how you react to it.” – Charles R. Swindoll

2. “All in good time.” – Horace (65-8 BC)

3. “It does not matter how slowly you go as long as you do not stop.” – Confucius

4. “Patience can’t be acquired overnight. It is just like building up a muscle. Every day you need to work on it.”- Eknath Easwaran

5. “One moment of patience may ward off great disaster. One moment of impatience may ruin a whole life.” – Chinese Proverb

6. “Patience is not simply the ability to wait – it’s how we behave while we’re waiting.” – Joyce Meyer

7. “Have patience with all things. But, first of all, with yourself.”– Saint Francis de Sales

8. “A man who is a master of patience is master of everything else.” – George Savile

9. “Develop an ‘Attitude Of Gratitude.” Say thank you to everyone you meet for everything they do for you.” – Encouraging Quote By Brian Tracy

10. “One minute of patience, ten years of peace.” ~ Greek proverb

11. “Nature does not hurry, yet everything is accomplished.” – Lao Tzu

12. “The pessimist sees difficulty in every opportunity. The optimist sees opportunity in every difficulty.” – Winston Churchill

13. “It’s not whether you get knocked down, it’s whether you get up.” – Vince Lombardi

14. “All good things come to he who waits.” – Proverb

15. “Patience is the best remedy for every trouble.” Plautus

Final Thoughts: Find the Self-Motivation to Learn Patience

Motivation refers to the way you behave based on a goal you have. You can lose sight of your motivation for various reasons, including health problems like depression or anxiety. There are many ways you can get on track and redirect your thinking to help keep you focused. Taking care of your basic needs, doing something you want to do, gain inspiration by reading motivational quotes, and practicing positive thinking can make all the difference in achieving your goals.

Being patient is a personality trait that can be practiced and gained over time. More importantly, this virtue offers plenty of health benefits. And, it reduces the negative impacts of stress related to impatience. So try some of these techniques– you’ll grow from them in the long run.

Yogis Explain What Happens To Your Body When You Do Bikram Yoga

February 16, 2020 by Power of Positivity

Have you ever tried yoga? Are you a current yogi on the path to enlightenment? Yoga has been around for thousands of years. And in today’s health and fitness world, many hail Bikram Yoga as the ultimate in achieving mind/body balance and ultimate fitness.

If you have never tried yoga before, the thought of embarking on this type of adventure can seem quite daunting. Images of pretzel-like positions, incredibly fit and active people, and hour-long sweat sessions intimidate even the most ambitious. This article will offer you an overview of the benefits of yoga, as well as some of the specifics of Bikram Yoga.

Yogis repute that Bikram is the most effective for cleansing the mind, body, and spirit. So let’s answer this question first. What’s all this buzz about yoga?

What is yoga, anyway?

Yoga is an ancient practice of uniting the mind and body that has its roots in over 5000 years of East Indian philosophy. Physical postures, breathing techniques, and meditation are all symbiotically planned to give you, the yogi, the ultimate in mind/body balancing and physical fitness.

History of Yoga

No one can claim fame to the beginning or inception of yoga; men and women alike had engaged in the practice long before it became a documented, well-thought-out discipline. Yogis would pass along their knowledge and expertise to students, who taught their students, and the practice came to be what it is known as today.

The earliest accounts of an organized discipline are written in the “Yoga Sutra,” a manuscript penned over 2000 years ago. It is an account of how to completely master the mind, body, and emotions through the practice of specific postures combined with breathing techniques.

Believe it or not, the ancient practice of yoga did not hold physical fitness as its ultimate goal. The energy focused on reaching a state of spiritual enlightenment, mental and emotional peace. Starting in the Middle East, it gained popularity in the Americas at the beginning of the 19th century, where it has remained a steady and robust practice ever since.

Benefits of All Styles Yoga

There are several measurable benefits to beginning yoga practice. Some of these mind/body benefits include:

1. Decreased stress

Yoga is known to calm both mind and body, helping to reduce the adverse effects of stress. Regular practice of yoga has been known to decrease the production of cortisol in the body, which is a stress hormone that triggers other undesirable conditions that have adverse effects on your health.

2. Reduced anxiety

Yoga practice teaches the student to be in the present moment and focus on appreciation and gratitude for all that is. In creating these conditions and making it easier for you to tap into these “feel good” emotions, you’ll likely experience a greater sense of peace and well being.

3. Reduced inflammation

Yoga helps to stimulate the normal nervous system and immune system responses, which may help reduce excess inflammation and help safeguard you against the development of diseases like heart disease, diabetes, and cancer.

4. Improved heart health

Yoga does its part to improve circulation throughout the body, helping to keep arteries free from buildup. This results in lower cholesterol and lower blood pressure readings for those who regularly engage in the practice.

5. Improved quality of life

From greater flexibility to greater peace of mind, there are few disciplines that can boast as many whole body, whole brain benefits as yoga. With energy and vitality lasting well into your golden years, you are likely to experience a greater quality of life as you continue your practice.

The Philosophy of Yoga

Yoga practitioners often use the imagery of a tree to convey a balance between the earth and the higher realms. Each branch of yogic service represents a branch on the tree.

Different types of yoga focus on certain aspects of existence:

Hatha yoga–designed to prime the physical body and calm the mind
Raja yoga–highly focused on brain evolution and meditation
Karma yoga–the pathway of yoga that focuses on liberating one from karmic cycles and negativity
Bhakti yoga–yoga that focuses on healing the emotions and focusing on greater humanity
Jnana yoga–yoga that is designed to improve the intellect through study and meditation
Tantra yoga–yoga that focuses on improving the body to enjoy ultimate pleasure in relationships

In recent years, there has been a focus on hatha yoga postures in an environment designed to cleanse and rejuvenate the body.

This type of yoga is known as Bikram yoga–yogis practice in a room that is heated to over 100 degrees in an effort to help the body detoxify, create conditions ideal for flexibility, and increase endurance. Students of Bikram yoga report that they experience significant mind/body benefits from the beginning of practice, and that it’s like no other discipline in terms of how dramatically it improves physical, mental, and emotional health. Let’s take a look at Bikram yoga and see what separates it from other types of yoga:

A Bikram Yoga Overview

Bikram yoga is a type of yoga developed by Yogi Bikram Choudhury; it involves a series of 26 poses and two breathing exercises performed in a room that is heated to 105 degrees. Sessions typically last about 90 minutes.

Benefits of Bikram Yoga

The Bikram style of yoga is known to promote deep relaxation and detoxification, and it improves flexibility and strength if performed correctly. Doing Bikram under the watchful eye of a trained instructor can help you to avoid some of the potentially dangerous complications that come with practicing rigorous postures in such a hot space. If you decide to take up Bikram yoga, tread carefully, drink a lot of water, and look forward to these changes in mind and body for lasting results:

1. You will experience greatly improved flexibility

Stretching while warm is much better for your muscles than cold stretching. The heat in a Bikram studio fosters greater flexibility and range of motion. Thus, the temperature allows you to deepen and get the full effect of each intended pose.

2. You will burn more calories

A 160-pound person burns about 200 calories per hour during a regular yoga session. Turning up the heat allows for maximum calorie burn. Recent studies show that this difference can be as much as 450 calories per session for men and 330 for women! An increase in heart rate, respiration, and improved circulation all contribute to this extra burn.

3. You will build more bone density

Supporting your weight during a yoga pose helps to build bone density. This is particularly important as we age; bone loss and bone brittleness increase the risk of injuries that can affect the quality of life. If practiced regularly, Bikram can help to reduce the development of osteoporosis and other age-related disorders.

4. You’ll reduce your stress level

You’ll be able to feel a marked improvement in relaxation and well-being following a Bikram yoga session. Yoga students are stronger, more confident, and ready to take on life’s challenges. This positive approach to tackling life results in more joy and less stress.

5. You’ll reduce symptoms of anxiety and depression

A study indicates that a regular Bikram yoga routine helps reduce anxiety and depression symptoms significantly. This became the standard way of handling depression and anxiety for the same study participants, many of whom were able to stop taking prescription medications for the same conditions.

6. You’ll strengthen your heart

You’ll not just strengthen your heart, but your lungs, muscles, and all other systems of the body. Hot yoga revs up your circulation, your respiration, and your metabolism, providing the same challenging workout effects as walking briskly at a pace of 4 miles per hour.

7. You’ll lower your blood glucose levels

Any type of exercise improves circulation and helps to stabilize blood glucose levels. However, Bikram hot yoga is known to produce dramatic results in regulating glucose, particularly in those who are at risk for or suffer from type 2 diabetes.

8. You’ll glow!

You will have a red, flushed appearance after your session. That’s because you’ll likely sweat more than you ever have before. On the other side of the shower, however, your skin will be glowing, as you’ve managed to push out harmful toxins and slough off dead skin cells during your session. You’ll look and feel better than you have in years.

Safety Tips When Starting Bikram Yoga

As with any exercise program, get your doctor’s approval before taking on a new exercise pursuit. Even if you are in good health, here are some things to keep in mind when practicing Bikram:

1. Stay hydrated

Drinking enough water before, during, and after a Bikram session is essential. Dehydration is a real concern, as you’ll be sweating throughout the class. So stay hydrated to reduce potentially life-threatening consequences of severe dehydration.

2. Be upfront about pre-existing health conditions

Some people faint in the high heat and humidity that accompany hot yoga. Those with high blood pressure, heart disease, diabetes, anorexia, and other autoimmune conditions should let their instructor know prior to class that they should be watched closely for signs of weakness and fainting.

3. Be mindful of low blood pressure and low blood sugar

If you periodically deal with low blood pressure or low blood sugar, you need to check with your doctor to determine whether Bikram yoga is safe for you. Check with your instructor to see if there are modifications that you can make in postures that will make practice more comfortable.

4. Pregnant? Proceed with caution

In general, it is not wise to take on a new exercise pursuit when pregnant, but something that you have been doing prior to getting pregnant is sometimes considered acceptable. Listen to your body, talk to your doctor, and proceed carefully for your sake and for baby’s sake.

5. Stop immediately if…

If you feel dizzy, faint, or weak, by all means, stop immediately and seek a quiet place where you can cool off and rest. Bikram yoga is an ambitious pursuit and one that should not be practiced lackadaisically.

Read about eight healthful reasons to try yoga.

Final Thoughts: Give Bikram Yoga a Try!

Bikram yoga is an exciting journey of transformation, but you need to consider both benefits and risks before attempting a class. Talk with area instructors, visit a class, and feel free to ask questions to determine whether Bikram is right for you. Namaste!

5 Ways Meditation Can Help You Master Your Emotions

February 16, 2020 by Power of Positivity

You can find countless studies nowadays on the numerous benefits of meditation. From the workplace to schools to yoga studios, meditation is taking over the globe and transforming people’s lives. In our fast-paced world, we all need a break from time to time. Fortunately, that’s exactly what meditation is–a reprieve from the constant chaos — a solace from the barrage of stimuli affecting our minds, bodies, and spirits.

“Quiet the mind, and the soul will speak.” – Ma Jaya Sati Bhagavati

During meditation, one learns to identify less with the mind and more with the soul. It provides a way to tap into the collective consciousness instead of the logical mind. Meditation is a practice of releasing attachment to the ego and creating a path to the soul. In our busy lives, we can easily forget who we are and why we’re here. When we come to this planet, we embody love and peace. We unlearn this natural state due to social and societal conditioning. So in a way, meditation gives us a path back to ourselves.

Meditation can also help you identify less with your emotions. It helps you to feel them and release them instead of burying or holding onto your feelings. Below, we’ll go over five ways in which meditation can help you become a master over your emotions instead of allowing them to master you.

Here are five ways meditation can help you control your emotions:

1 – Meditation lowers your heart rate and reduces stress.

When our emotions control us instead of us controlling them, we tend to respond more negatively to stress. Little things like getting cut off in traffic or getting reprimanded by our boss can set us off. However, meditation can help combat this by lowering our heart rate and helping us control our reactions to things. Instead of reacting, we will learn to respond. Meditation gives us the space we need to become less attached to our ego, which desires to be right at all costs.

Meditation can help us to respond in a more loving, less combative way. If someone cuts us off, we can brush it off instead of trying to race that person on the freeway to prove a point. We can take a couple of breaths before responding to our boss instead of becoming defensive to protect our ego.

In this study from Stanford University, an eight-week mindfulness meditation course showed increased activity in areas of the prefrontal cortex that help regulate emotions, thus reducing stress. Another five-year study asked 201 patients with coronary heart disease to do transcendental meditation, which is where you repeat a sound or mantra in your head, for 15 minutes per day. The meditators had a reduced risk of heart disease, stroke, and death by 48%. They also had lower blood pressure and stress levels.

2 – It helps to quiet your mind.

While at first meditation feels like another chore on your list, it quickly becomes an enjoyable activity. It provides solace from a busy, hectic life, and a chance to tune out the world and tune into yourself. By quietly sitting and focusing on one’s breath, one moves from a state of reacting to a state of relaxing.

Thoughts don’t seem as important or demanding when we have a chance to examine them by slowing our breathing and becoming still. In a world that seems to discourage slowing down, we must take our power back by giving that right to ourselves. Even if you have five or ten minutes at the end of the day, this can help you slow your mind down and become less attached to fleeting emotions.

3 – Meditation helps you become aware of your feelings.

Most of our emotions run on autopilot throughout the day, meaning we don’t even notice them. We may wake up, rush to make coffee, and take a quick shower before heading out the door. Our morning routine sets the stage for the rest of our day, so taking a few moments to check in with our emotions can make a world of difference.

Instead of rushing around in the morning, which activates our fight-or-flight response and gets the cortisol pumping, why not meditate and set your intentions for the day? Believe it or not, we get to control how our day will go based on our thoughts and intentions. Of course, we can’t control everything that will happen, such as traffic on the way to work or an angry coworker, but we can choose how to respond. Responding favorably becomes more manageable when we can take time in the morning to quiet our minds and open our hearts.

4 – Meditation reduces reactivity.

As we stated above, meditation helps us become less reactive. If we get irritated by every rub, how can we ever become polished? This control is what meditation teaches you to do – become more aware of yourself and your emotions so you can live life in a more peaceful, balanced way.

Consider this study.

One study published in the Journal of Cognitive, Affective & Behavioral Neuroscience found that regular meditation makes people less reactive to negative feedback in life.

Researchers divided people into three groups: experienced meditators, novice meditators, and non-meditators. They had the participants perform a task where they had to pair images with a reward. However, not all photos had the same probability of being a reward – some pictures had an 80% chance of success, while other images had a 20% chance of success. The participants were tasked with choosing images with the highest probability of success.

Researchers found that meditators were more likely to learn by focusing on images with a high probability of success. At the same time, non-meditators were more likely to learn by choosing photographs with the lowest likelihood of success. This finding suggests non-meditators were more likely to learn from adverse outcomes, while meditators were more likely to learn from better results.

This might be because humans are wired to have a negativity bias. When we lived closer to nature, our brains prime us to look for threats. Unfortunately, this instinct carries over into our modern lives today. The brain can’t easily distinguish between real and perceived threats, but meditation can help us overcome this negativity bias by helping us become more aware of our emotions.

Also, our brains may focus more on what is wrong in our lives rather than what is right so that we can fix whatever problems we may face. There’s nothing inherently wrong with this. However, fixating on our problems can cause us to see issues where none exist. Meditators seem to be immune to negativity bias by choosing images with more positive outcomes.

The study outcome

Researchers also connected participants to an EEG to measure electrical activity in the brain while they were choosing images. By doing this, they could measure the participants’ reactions to both positive and negative feedback.

They discovered that all participants reacted the same to positive outcomes, but non-meditators showed the strongest reaction to adverse outcomes. Experienced meditators showed the least amount of response to adverse results when the researchers measured brain activity.

The lead author of the study, Paul Kntyl, said this about the study:

“Humans have been meditating for over 2000 years, but the neural mechanisms of this practice are still relatively unknown. These findings demonstrate that, on a deep level, meditators respond to feedback in a more even-handed way than non-meditators, which may help to explain some of the psychological benefits they experience from the practice.”

5 – You learn to dissolve your ego and open your heart.

Through this practice, we detach from our ego and move into our heart space. Thus, we can learn to have more loving, positive, and accepting emotions toward ourselves and others. This is especially true in practice called loving-kindness meditation. In fact, in a groundbreaking study, Barbara Frederickson and her colleagues found that participants who practiced seven weeks of loving-kindness meditation showed increased love, joy, contentment, gratitude, pride, hope, interest, amusement and awe. These positive emotions resulted in increased mindfulness, purpose in life, social support, and decreased illness symptoms. This, in turn, resulted in greater life satisfaction and reduced depressive symptoms.

Final thoughts on how meditation helps you control emotions

Meditation offers a wide range of physical and emotional benefits, namely, maintaining control emotions by slowing our ideas and making us more aware of ourselves. Most of us run on autopilot and wonder why our lives are unsatisfying and full of severe problems. Tuning into our inner selves can help us to overcome negative emotions. Plus, we start to respond to situations in a more balanced, healthy way.

If you haven’t started a meditation practice of your own, there’s no better time than today to begin. Even if you can only spend five minutes before work meditating, that can change the course of your day.

10 Natural Remedies to Soothe Acute Heel Pain

February 15, 2020 by Power of Positivity

The heel is the largest bone in the foot. And when heel pain strikes, you know it in short order.

An Overview of Heel Pain

Damaging or overusing your heel may cause pain to develop. Plantar fasciitis, or pain that radiates from beneath the heel, is the most common source of heel pain. Achilles tendinitis is characterized by:

Pain that occurs on the inner or outer side of the heel.
Pain that occurs behind the heel.

Most people explain that the pain tends to start mild and progress in severity over time. In some cases, it resolves without intervention. In others, the pain may become chronic and debilitating. Treating pain early is important in preventing it from becoming severe. But how?

If your heel starts to feel a little achy, check out these natural remedies to soothe heel pain.

10 Natural Remedies to Soothe Heel Pain

1. Ice

Ice is a common natural remedy for treating inflammation. There are several ways you can use ice for pain, such as:

Ice pack. Make an ice pack by filling a plastic bag with ice or a package of frozen vegetables. Wrap a towel around the bag and apply it to your heel for 15 to 20 minutes, three to four times a day.
An ice bath. Make an ice bath by filling a shallow pan or tub with ice and water and soaking your heels for 10 to 15 minutes, several times a day. It is important that your toes stay out of the water to prevent frostbite.
Ice block. Make an ice block by filling a small foam or paper cup with water and freezing it. Rub the ice block over your heel for five to 10 minutes, several times a day.

2. Stretches to Relieve Heel Pain

Stretching your foot and calf can soothe pain caused by plantar fasciitis. Simple foot stretches and exercises ease pain, strengthen muscles, and improve flexibility in the foot. Stretches and exercises to try include:

Rolling stretch
Calf stretch
Foot flex
Picking up marbles
Towel curls

Stretching is one of the best remedies not only for soothing pain but also for preventing pain. When performing these exercises and stretches, you should not feel any additional pain. Complete these stretches two to three times a day for maximum relief.

3. Lavender Essential Oil

Essential oils are found in different parts of plants and are extracted through a process called steam distillation.

Research suggests that some essential oils, such as lavender, can help soothe pain and inflammation.

A 2015 study revealed that lavender essential oil might be an effective anti-inflammatory agent and analgesic. When diluted and applied topically, the lavender essential oil was as effective in relieving pain as prescription pain medications.

4. Flaxseed Oil

More than half of the fatty acid found in flaxseed oil is alpha-linoleic acid (ALA), an omega-3 fatty acid. When ingested, ALA converts into docosahexaenoic acid (DHA), a powerful omega-3 fatty acid, and eicosapentaenoic acid (EPA). When taken for a month, the ALAs found in flaxseed oil significantly diminished some markers for inflammation.

There are several ways to mix flaxseed into your diet, including:

Add ground flaxseed to your salad
Mix flaxseed oil into an egg, tuna, and chicken salad.
Roast vegetables in flaxseed oil.
Replace half of the oil or butter in a recipe with flaxseed oil.
Coat cooked pasta in flaxseed oil.
Add ground flaxseed to your smoothies, cereal, and oatmeal.
Mix flaxseed oil, vinegar, and Dijon mustard to make a vinaigrette.
Use whole or ground flaxseed in your bread recipes.

People who take blood thinners should avoid taking flaxseed oil because it may increase bleeding. People who take medication to reduce their cholesterol should also take caution with flaxseed oil, as it may cause levels to decrease too far.

5. Weight Loss

Extra weight means extra pressure on your heel. If you are overweight, shedding a few pounds reduces the amount of pressure on your plantar fascia. Consult with your doctor to develop a weight loss plan that focuses on routine stretching, regular exercise, and a balanced diet.

6. Supportive Shoes and Orthotics

If you are suffering from heel pain, then you may need to look at your shoes. If you are on your feet often, shoes with low heels and proper arch support should be a staple in your closet. Supportive shoes help prevent inflammation in your heels.

Orthotic shoe inserts are another option to consider. They help distribute weight evenly, especially if your feet have high arches. Shoe inserts and foot pads are readily available over the counter at most pharmacies but can also be custom made for your foot type.

7. Massage

Massages are one of the best natural remedies to soothe pain anywhere on the body, especially your heels. Simple massage techniques help ease pain and can be done almost anywhere, whenever your heel is in pain.

Before beginning your massage, make sure that you are seated comfortably and able to hold your foot with both hands. Using your thumbs and start at the balls of your feet. Then, massage your heels in a circular motion up towards your heel. Aim to apply as much pressure as you massage, ensuring that you do not cause additional pain. You can also try rolling a golf ball, tennis ball, or frozen water bottle underneath your heel and arch of your foot.

Massages help relieve pain by:

Improving blood circulation
Invigorating blood flow
Diminishing pain signals
Stretching and relaxing tight tendons and muscles

8. Rest

Natural remedies for plantar fasciitis can be as simple as giving your feet a break. Pain may indicate that your feet need some time to rest, especially if you are on your feet all day or play high-impact sports.

Your feet need a chance to rest to reduce inflammation and promote healing. In the meantime, try low-impact activities such as cycling or swimming. These activities strengthen your lower body, which helps diminish reoccurring pain.

9. Night Splints

Night splints help soothe the pain by stretching the arches of your feet and calves overnight. People tend to sleep with their feet pointed down, which compresses the Achilles tendon and plantar fascia. Night splints keep the feet at a 90-degree angle, giving you a nice, continuous stretch as you sleep.

Night splints are an effective natural remedy for people experiencing plantar fasciitis for at least six months. Once your pain is gone, you can stop using the splint. They are typically used for one to three months and are available in both soft and hard mockups.

10. Anti-inflammatory Foods

“You are what you eat.”

We’ve all heard this before, but there is evidence to support this claim. Experimental research suggests that certain components of foods and drinks have anti-inflammatory properties. These foods help ease pain by reducing inflammation on a cellular level – from the inside out.

According to Harvard Medical School, foods that reduce inflammation help reduce chronic disease, such as plantar fasciitis. Anti-inflammatory foods to include in your healthy meal plan include:

Fatty fish (tuna, mackerel, sardines, salmon)
Green leafy vegetables (kale, collards, spinach)
Fruits and berries (cherries, strawberries, oranges, blueberries)
Nuts (walnuts and almonds)
Tomatoes
Olive oil

Foods to avoid or remove from your meal plan include:

Red meat (steaks, burgers)
Processed meat (sausages, hot dogs)
Refined carbohydrates (white bread, sweets, pasta)
Soda and sugar-sweetened drinks
Fried foods
Margarine

Final Thoughts on Relieving Your Heel Pain

Heel pain commonly occurs when the plantar fascia becomes inflamed. In general, the pain from plantar fasciitis is typically worse in the morning or after sitting for a long time. It tends to worsen after spending a lot of time on your feet.

The risk of plantar fasciitis is greater if you:

Are between 40 and 60 years old.
Are female.
Carry extra weight.
Have high foot arches, flat feet, or tight Achilles tendons.
Spend many hours standing on your feet.
Wear high heels often.
Have an abnormal foot position or walk.
Wear old, worn-out shoes.

There are many natural therapies for treating pain, including using splints, eating an anti-inflammatory diet, losing weight, stretching, and resting. Starting treatment early is critical to preventing the condition from progressing or becoming chronic. What other natural remedies have you tried?

Counselors Explain Why A Visualization Board Helps You Reach Goals

February 15, 2020 by Power of Positivity

The mind is a powerful organ, and the power of suggestion, positive thinking, and goal setting is real. It is no secret that we can shape our reality with our thoughts. Creating a tangible representation of our life’s hopes and desires is one of the best ways to manifest our goals and see them come to fruition. Crafting a visualization board is one of the most effective ways to achieve this.

Harnessing the Law of Attraction

The Law of Attraction states that our reality is based on our thoughts and what we focus on most. We attract into our life what our brain is telling us to attract. Most people have an internal script that shows them how to view and process the world. If that script is positive, you will manifest positive outcomes in life. Surrounding yourself with positive people, repeating daily positive affirmations, and creating vision boards will help you to reach your goals and create the life that you will be excited about living.

Every day, we put out energy into the universe, and we take in power from the world around us. The energy we circulate determines our life’s path. While we can’t control everything that happens to us, we do have the power to manifest good or bad things into our lives. The thoughts in our head, the company we keep, and the way we react to life all have a role in shaping our destiny.

What Are Vision Boards?

A vision board, or “visualization board,” is a physical poster that contains photos and other physical representations of the life you want. Most people take a hard poster board and cut out pictures of what they want in their lives. Some people paste pictures of cars, homes, and material items. Other people stick on pictures of babies, experiences, and trips.

The whole purpose of the exercise is to take the goals that are in your head and make them exist in the real world, if only on paper at first. The idea is that they will eventually become a reality because the visual representation is telling your brain exactly what to strive for and work toward.

The Power of Intention

Most people don’t live by intention. They operate on a sort of “life autopilot,” in which they go through the motions without thinking deliberately about what they want in life. Your visualization board will force you to make your intentions clear. First, examine what it is you want from your life. Be specific. In creating your vision board, you are giving your brain a command.

To carry out this command, it has to know exactly what to look for. It’s not enough to put money on the vision board. You have to tell your brain, “I want a job that offers me a $30,000 a year raise,” and find images that fit that exact vision.

Our brains tell our bodies what to do. Whenever we plan to take action, our minds practice this action in our head first.

Going to the airport in a week? Your brain is already thinking about the route beforehand. When we tell our brain what it is we want, our brain starts taking steps to make it a reality.

Conversely, if we focus heavily on what we don’t want, our brain will get the signal to manifest that right into our lives. When creating your vision board, be intentional. Tell your mind precisely what you want it to do and start putting your positive energy out into the universe.

Plan Out Your Board in Advance

Think about what you want to put on your board and write it down on paper. Consider the message you want to send the universe. Your vision board will likely include your goals for the following areas of life:

–Career Goals

-Family Life

-Personal Values

-Health

-Learning

-Love and Romance

-Leisure Time

Learn more about the Law of Attraction and planning for your success.

Decide whether you want to create one board with everything on it or multiple boards for different areas of your life. Make sure that your vision board doesn’t contain conflicting ideas that will confuse your brain and the universe. If you add photos of a home and a family to your board, then add pictures of a person solo traveling around the world, you’re going to confuse the universe about what it is that you want. If you prioritize leisure time on your board, then also paste pictures of a high-stress, time-consuming career, you will make the universe confused with this conflict.

Carefully Select Your Materials

Some people create an online visualization board to visualize their goals. This is less effective than a physical board that you can see and touch daily. Think about where you will put your vision board before you shop for materials. Do you have space for a large board?

Think about the color of your board. Different colors convey different emotions. Red means action and decision. Red is an assertive color and perfect for hard-charging goals. Green usually represents stability, earth, and money. Blue can convey calmness, rational thinking, and peace. Use a blue vision board when your goal is to have a more relaxing and peaceful life.

Decide whether you want to use magazine clippings or photos on your board. Your board may also contain newspaper clippings, quotes from the Internet, and book pages. You can handwrite messages on your visualization board as well. The way you design is entirely up to you.

Create Your Vision Board

After planning out your board and gathering your materials, you can create your vision board. Choose a time when you won’t be interrupted, and you can be as relaxed as possible. Some people drink tea or light incense while creating their visualization board. The key here is that you have to be in a positive mood with little to no stressors distracting you.

Start thinking of precisely what you want. Be specific in your mind. Think of the exact home you want, down to the color of the paint and the plants in your front yard. Think of yourself as placing an order into the universe that it has no choice but to fulfill.

While most people create their boards in one shot, you can take as much time as you need to complete your visualization board. When you have completed it, display it in a part of your home that you frequently pass so that it stays at the forefront of your mind.

Vision Board Parties

Some people host parties at their home, school, or place of worship to create vision boards. Creating your vision board in a communal environment has its benefits and drawbacks. The most significant advantage is that you get positive feedback from the other people in attendance. Speaking your goals aloud also adds a degree of accountability. Your friends will know that you are trying to craft a specific life, and they may encourage you, keep you on track and send new opportunities your way.

Creating your vision board with an audience can, however, be detrimental to your goals. Other people can discourage you from your goals, both intentionally and accidentally. If you’re planning to take a year off to travel the world, other people may say that your goal is unrealistic or that you’ll run out of money. Also, seeing other people’s vision boards can make you feel inadequate or foolish. You may think that you’re either aiming too low or too high with your goals.

If you are confident and secure, you may find vision board parties are a fun way to start dreaming of your goals and putting them into action. It’s also an excellent way to save on the cost of materials, making your vision board a more economical project.

Final Thoughts: Why Do Vision Boards Work?

Many people wonder why vision boards work in the first place. After all, they’re just photos on a poster board. Many people fail to realize that the power of suggestion, the Law of Attraction, and the power of the mind all work together to craft the life that we want. Vision boards, however, are not magic genies. You can’t just paste pictures on a board and hope for the best. They are simply a tool to help you visualize what it is that you will be working on in your daily life.

Vision boards are most effective when used as an overall strategy in changing your life. If you are hoping to buy a home, you should include photos of the home you want on your board. Besides, you should also be doing the work necessary to secure that home. The vision board works to keep your goal at the forefront of your mind so that you don’t lose sight of it.

When used in combination with real-world efforts, vision boards can harness the Law of Attraction and the power of positive thinking to help you lead a life of intention. Whether you are trying to bring love into your life, see the world, or start a new business, creating a vision board is an effective way to make your life’s dreams a reality.

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