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8 Health Benefits Of Yoga That Can Change Your Life

January 18, 2020 by Power of Positivity

We often hear about the wonders of yoga. But with how much people rave about it, its benefits can seem exaggerated. Is it worth it? Are there really that many good results?

Surprisingly, even the most extreme accounts of yoga-based success aren’t too far fetched. In fact, this discipline promises countless different positive results. Even if you don’t receive all of them, you’re likely to benefit in several ways. This usefulness is due in part to the fact that it is an excellent form of physical activity, but also for its specific style of exercise.

So, what can you expect from practicing yoga?

Here Are 8 Health Benefits Of Yoga That Can Change Your Life

1. Migraines

Every year, approximately 1 in 7 people in the United States will experience migraines. Though science classifies these headaches, they are much more severe and usually require medication-based treatment.

According to recent research, yoga can lead to reduced frequencies, intensities, and even pain levels of headaches and migraines. This relief may be because yoga can stimulate the vagus nerve in the body. And that links back to migraine reduction.

A 2007 study entitled “Effectiveness of yoga therapy in the treatment of migraine without aura: a randomized controlled trial” saw 72 migraine patients split up into self-care and yoga therapy groups. After three months, those who did yoga experienced significant reductions in the severity of their migraines.

In 2014, scientists published a study called “Effect of Yoga on migraine: A comprehensive study using clinical profile and cardiac autonomic functions.”

This study found that among 60 migraine patients, those who did yoga experienced less frequent and intense migraines than those who went through conventional care.

2. Cardiovascular Health

If your heart isn’t healthy, the chances are that the rest of your body isn’t healthy, either. The heart’s condition is crucial to your overall wellbeing. As such, a benefit for your cardiovascular system can easily be a benefit for your entire body.

Yoga has a positive effect on blood pressure and heart health, reducing cardiovascular disease risk. Research findings include:

One study from 2003 entitled “Effect of yoga on the cardiovascular system in subjects above 40 years” found that those aged 40 and over who continually and consistently practiced yoga for five years had a more positive pulse rate and blood pressure.

A 2009 study entitled “Beneficial effects of yoga lifestyle on reversibility of ischaemic heart disease: caring heart project of International Board of Yoga” indicated that among 113 heart disease patients, those who made lifestyle changes involving a healthier diet and one year of yoga experienced decrease by 26% of their body’s bad cholesterol content. 47% of the participants who did yoga also had their heart disease stop progressing.

Yoga can minimize stress, and according to a 2014 study called “Stress and atherosclerotic cardiovascular disease,” stress reduction and management can significantly reduce heart disease risk.

3. Chronic Pain

Millions of people all around the globe deal with chronic pain, whether idiopathic or as a symptom of a disorder or disease like arthritis. Though there is a lot more research that needs to be done before any definitive conclusions regarding this problem can be done, a decent number of studies show that yoga can aid pain symptoms.

One study from 1998 called “Yoga-based intervention for carpal tunnel syndrome: a randomized trial” had 42 carpal tunnel syndrome patients split into two groups. One group received wrist splints, and the other did yoga. After eight weeks, they found that yogis had lower pain levels and increased wrist function.

A more modern study from 2005 entitled “Iyengar yoga for treating symptoms of osteoarthritis of the knees: a pilot study” showed that yoga could have positive effects on knee function. The practice successfully decreased levels of pain and widened physical motion in osteoarthritis patients.

4. Balance and Flexibility

If you’ve ever tried yoga, you’ll know that it requires a significant amount of flexibility and balance. As such, it’s not difficult to imagine that if you perform poses that focus on these areas, you may be able to increase your balance and flexibility – and science supports this. Here are some research findings.

A study from 2014 called “Flexibility of the elderly after a one-year practice of yoga and calisthenics” involved 66 elderly individuals. They were split into groups and told to either practice calisthenics or yoga. A year later, the group that did yoga was a whopping four times more flexible than the other group.

In 2016, a study with the title “Impact of 10-weeks of yoga practice on flexibility and balance of college athletes” was released. It revealed that after ten weeks of practice, a significant improvement in balance and flexibility could be seen among 26 male athletes of college-age.

There was also a 2013 study entitled “A 12-week Iyengar yoga program improved balance and mobility in older community-dwelling people: a pilot randomized controlled trial”. This study found that older adults could experience bolstered mobility and balance if they performed this exercise.

5. Depression

Yoga can reduce cortisol levels in the body. Cortisol is a stress hormone that, when produced in excess, can limit the production of the positive hormone serotonin. This is likely why yoga connects with the reduction of depressive symptoms.

Plenty of studies suggest that yoga boosts positive thinking and reduces the severity of depression. Those who practice it have often been found to have lower cortisol levels as well as lower adrenocorticotropic hormone (ACTH) levels. ACTH is a type of hormone that is typically responsible for cortisol production and release.

It is worth noting that yoga alone may not be able to treat severe depression adequately. It is, however, recommended alongside other forms of depressive disorder treatment, such as therapy or medication.

On that note, if a calmer activity isn’t your thing, plenty of physical activity and exercise options aid depressive symptoms. However, this particular practice has the most research put into it. Therefore, this might be the most reliable option.

6. Anxiety

Many people who practice this ancient exer ise likely associate it with serenity or peacefulness. Though it seems like a bit of a cliché, there’s a lot of truth to that. In fact, there are plenty of individuals who use yoga as a tool for managing anxiety, with excellent results for positive thinking.

Research seems to agree, too. A study published in 2009 with the name “Effects of yoga on depression and anxiety of women” revealed that women who practice yoga classes two times every week wind up experiencing decreased anxiety. (However, this study was tiny with just 34 participants.)

But it’s not just “ordinary” anxiety that yoga may help. Trauma-based anxiety from post-traumatic stress disorder, or PTSD, can also be aided by yoga. According to 2014’s study “Yoga as an adjunctive treatment for posttraumatic stress disorder: a randomized controlled trial,” more than half of women with PTSD who do yoga once a week wind up no longer meeting the minimum criteria for PTSD at all.

7. Inflammation

Inflammation is a complex subject. On the one hand, it triggers to help heal the body. On the other, chronic inflammation in excess is likely to lead to a wide range of conditions, including:

Cancer
Heart disease
Diabetes
Polycystic ovary syndrome
Bowel disease

Doctors use inflammatory markers of all kinds to detect excess inflammation. And, they use the indicators to conduct research linking inflammation to practicing this exercise.

One study conducted in 2015 and called “Effect of Yoga Practice on Levels of Inflammatory Markers After Moderate and Strenuous Exercise” took 218 individuals and split them into groups. One group did not do yoga, while the other group consisted of regular yoga practitioners.

After performing strenuous and moderate physical activity, designed to put the body under stress, those who did yoga often had fewer inflammatory markers. However, this may be due to their overall fitness level.

Scientists published another study in 2014 on breast cancer survivors. Titled “Yoga reduces inflammatory signaling in fatigued breast cancer survivors: a randomized controlled trial,” it revealed that these cancer survivors would experience fewer inflammatory markers after practicing yoga for 12 weeks.

8. Sleep Quality

Many, many things result when you have a poor quality of sleep. Indeed, the condition can affect your entire body and increase the risks of:

Depression
Obesity
High blood pressure

However, studies indicate that this exercise may be capable of improving sleep and treating insomnia.

In 2014, the study “Effects of Hatha yoga and Omkar meditation on cardiorespiratory performance, psychologic profile, and melatonin secretion” was published. It showed that yoga could boost the production of melatonin, a hormone that regulates the sleep-wake cycle. Do note, though, that more research is needed before this is definitively confirmed.

A 2005 study entitled “Influence of Yoga and Ayurveda on self-rated sleep in a geriatric population” took 69 participants of senior age and divided them into three groups. One group received an herbal infusion, another practiced yoga, and the final was a control group. Those doing yoga were able to sleep faster and longer, allowing for a more well-rested feeling come morning.

Patients with lymphoma are less likely to experience disturbances while they sleep. Additionally, they may also have longer and more positive sleep overall. This is according to the 2004 study “Psychological adjustment and sleep quality in a randomized trial of the effects of a Tibetan yoga intervention in patients with lymphoma.”

Of course, it is worth noting that many kinds of exercise can help you fall asleep more quickly as you are burning calories during the day as you go. As such, if you are dealing with insomnia and don’t want to do yoga, and kind of physical activity will likely help you to some degree.

Final Thoughts on Adopting Yoga Into Your Life

Yoga is an excellent form of exercise. It is gentle yet challenging and promises plenty of benefits, with many personal accounts of positive results from around the world. Although many people make fun of it, its ability to bolster health makes it a worthy endeavor. If you’ve never tried it, why not give it a go? You never know – it might just change your life!

10 Books That Have The Power To Transform You

January 18, 2020 by Power of Positivity

The right words, written by the right person, and read at the right time, has the power to transform the essence of who we are. If you’re seeking wisdom, check out these ten books.

Ask yourself: Why do I read? For two reasons: entertainment and knowledge. While the former can help us to forget our problems, the latter can help us to overcome them. While education is not necessarily wisdom, it can be that, which is one big reason why reading is so empowering.

We’ve got a long list here, so let’s get right to it. If you are interested about African-American heritage, you may want to consider reading Black Empowerment Books.

Ten books that have the power to transform any area of your life:

**1 – Happiness – 10% Happier by Dan Harris**

“Make the present moment your friend rather than your enemy. Because many people live habitually as if the present moment were an obstacle that they need to overcome to get to the next moment.”

Dan Harris is a co-anchor of the show Nightline and a prolific, well-respected host and reporter for various other programs. Harris suffered a nationally-televised panic attack while hosting Good Morning America that convinced him that some serious changes were needed.

Like many who eventually found peace of mind, Harris discovered that it was his mind that was the cause of his problems. More specifically, the constant voice in our head that never shuts up. Eventually, Harris found that meditation was the answer.

Harris’s account of his plight and his surmounting of it is frank, honest, and witty. Partly spiritual, partly practical, this book will help us become happier, a little bit at a time.

2 – Career/Job – So Good They Can’t Ignore You by Cal Newport

“…the happiest, most passionate employees… are those who have been around long enough to become good at what they do.”

In his smart, counterintuitive style, Newport makes it clear that he’s not a fan of omnipresently and cliche advice of “Just follow your passion.” Passion, Newport argues, is not the cause but the effect of doing good work.

Which is good for us, considering that most people don’t like their jobs. While some of us no doubt have a good reason for such disdain, Newport essentially warns again heading out for greener pastures too soon.

Instead, says Newport, the goal is to work on improving your skills, becoming good at what you do, and letting the passion come to you.

**3 – Finances – The Millionaire Next Door by Thomas Stanley**

“Wealth is often the result of a lifestyle of hard work, perseverance, planning, and most of all, self-discipline.”

Books that write about the mindset of millionaires and billionaires tend to be both abstract and fantastical as opposed to concrete and practical. Stanley’s book is solidly in the latter category – and he backs it up with meticulous research.

For example, Stanley details the seven common characteristics of American millionaires – 80 to 85 percent of whom are self-made – as:

Living well below their means.
Efficiently allocating their time, money, and energy.
Valuing financial independence over displays of social status.
Not receiving “economic outpatient care” from their parents.
Requiring the economic self-sufficiency of their children.
Being proficient in targeting market opportunities.
Choosing the right occupation.

**4 – Relationships (Cordial) – How to Win Friends and Influence People by Dale Carnegie**

“By fighting, you never get enough, but by yielding, you get more than you expected.”

Dale Carnegie’s bestselling book is the literary gold-standard of how to improve relationships. But it doesn’t stop there, as Carnegie convincingly writes that, by improving how we interact with people, we also expand our influence in any situation.

The genius of the work is that Carnegie teaches us how to apply his core lessons to nearly every conceivable social interaction, including the workplace. In other words, this book is a must-read for anyone who seeks to improve their social abilities for any (genuine) reason whatsoever.

**5 – Relationships (Marriage) – The Seven Principles for Making Marriage Work by John Gottman, Ph.D.**

“Friendship fuels the flames of romance because it offers the best protection against feeling adversarial toward your spouse.”

John Gottman, a.k.a. “The Marriage Whisperer” is the relationship expert of our times. He (gracefully) dispenses with the mushy lovey-dovey-but-ultimately-worthless nonsense that makes up so many “relationship” books on today’s bookshelves.

Instead, Gottman approaches marriage with a sense of compassion backed up with solid research on what actually makes a marriage work.

**6 – Relationships (Dating) – Real L0ve: The Art of Mindful Connection by Sharon Salzberg**

“I have never believed that you must completely love yourself first before you can love another … But it’s hard to sustain [this] love … until we have a sense of inner abundance and sufficiency.”

Sharon Salzberg, whose name is usually associated with meditation and mindfulness, wrote this dandy of a book on how engaging the present moment can assist anyone in finding and nurturing loving relationships.

Ms. Salzberg focuses her efforts throughout this book not only on guiding principles but in leading the reader through mindfulness exercises and meditation techniques based on loving-kindness.

**7 – Spirituality – The Power of Now by Eckhart Tolle**

“The only thing ultimately real about your journey is the step that you are taking at this moment. That’s all there is.”

While there are many brilliant and potentially lifechanging spiritual books, Tolle’s ‘The Power of Now’ stands above all. It does so by explaining, very simply, the essential problem that leads to all unhappiness: the inability to be present.

But Eckhart Tolle goes far beyond this basic observation by masterfully weaving a convincing work of self-discovery and – in many readers’ opinions – ultimate truth. Tolle’s book is entirely capable of upending any and all misplaced narratives around life’s purpose.

**8 – Productivity – Deep Work: Rules for Focused Success In A Distracted World by Cal Newport**

“Clarity about what matters provides clarity about what does not.”

Cal Newport not only writes about living a productive life, he, well, lives it. He became the youngest tenured professor in MIT’s history in his mid-30s. He’s written books that have had as much impact on casual readers as his academic papers have had on the field of computer science.

At its core, Deep Work is all about focused concentration and the rewards thereof. For, as Newport clearly implies, few people are willing to do any semblance of deep work. Those who do are rightly rewarded and enjoy a greater sense of meaning.

**9 – Health and Nutrition – How Not to Die by Michael Greger, M.D.**

“When the Dalai Lama comments about your book, you know that you’re doing something right.”

While a relatively recent book (published in 2015), Dr. Greger’s work may be the most important concerning the role of food in preventing and counteracting disease. A topic that has become almost taboo with the proliferation of – and our overreliance upon – prescription drugs.

Additionally, the timing of this book could not be better. Especially considering that we in the West are contending with skyrocketing numbers of hypertension, obesity, stress levels, and other life-threatening conditions.

Among the contents, Dr. Greger writes about “How Not to Die From”: heart disease, lung diseases, brain diseases, digestive cancers, infections, diabetes, high blood pressure, liver diseases, blood cancers, kidney disease, breast cancer, suicidal depression, prostate cancer, and Parkinson’s Disease.

Dr. Greger also lists off his “daily dozen” of essentials, including beans, berries, other fruits, cruciferous vegetables, flaxseeds, nuts and seeds, herbs and spices, whole grains, healthy beverages, and exercise.

**10 – Inspiration – Man’s Search for Meaning by Viktor Frankl**

“Everything can be taken from a man but one thing: the last of human freedoms – to choose one’s attitude in any given site of circumstances, to choose one’s own way.”

This classic needs no introduction.

Viktor Frankl was an Austrian Jew who survived internment in four different concentration camps over three years in Nazi Germany. Frankl chronicles his experiences as a prisoner, including the imprisonment and murder of his pregnant wife, his parents, and his brother.

Despite the horrific circumstances in the concentration camps, Frankl committed to living as fully as possible. To do so, Frankl often consoled his fellow prisoners, serving as a confidant and friend in times of both tragedy and relative peace. He would resort to humor in an attempt to lift his fellow prisoners, who were often suicidal and in the grips of angst, depression, and fear. Frankl, a trained neurologist, and psychiatrist would often use his self-designed therapeutic techniques in these interactions.

Frankl cemented his legacy upon his release. Included in his writings is his psychoanalytic theory of Logotherapy, which theorizes that meaning and a sense of purpose are integral to wellbeing and happiness.

12 Plantar Fasciitis Symptoms to Never Ignore

January 18, 2020 by Power of Positivity

Plantar Fasciitis is a common condition that affects both avid athletes and the average person. While most of us never give a second thought to the health of our soles, the reality is that many of us are a few missteps away from experiencing this condition in your heels.

Plantar Fasciitis vs. Heel Spurs

While issues with the plantar fascia are common amongst runners and other athletes, this is a condition that can affect anyone. Often called “runner’s heel, this common affliction causes pain in the sole of an individual’s foot. This condition is named for the plantar fascia, the tissue found where the sole attaches to the heel bone and develops as a result of running, walking, or similar activities that aggravate the plantar fascia.

As this condition can be particularly distressing, it is often confused with a common symptom known as heel spurs. While a heel spur can occur as a result of issues with the plantar fascia, they often develop on their own, independently of this condition.

These spurs occur as a result of calcium deposits growing between one’s the arch of your foot and your heel. The symptoms of heel spurs are quite similar to conditions affecting the plantar fascia, making it easy to confuse the two. Symptoms of a heel spur typically include a sharp pain during the morning, dull aching in the feet throughout the day, swelling and inflammation in the heel, radiating heat from your heel, a visible bone-like protrusion under one’s heel, and a point of tenderness towards the bottom of the heel. It’s best to consult a doctor to differentiate between issues with the plantar fascia and heel spurs.

Symptoms of Plantar Fasciitis

While pain in your feet can have a variety of causes, don’t rule out problems with your plantar fascia. If you’re concerned about the health of your feet, consider the following symptoms:

1. You Feel Early Morning Pain

One of the most telling signs of this condition is feeling pain in the early morning. This common sign of this condition starts with a sharp pain as soon as you wake up.

This aching or throbbing pain begins in the foot and often called “first-step pain.” During the night, you’ll likely feel some relief from being on your feet throughout the day. However, when you first get moving again in the morning, you’ll be revisited by the agonizing pain of this condition. The pain in your heels will begin again after long periods of being stationary after sleeping, sitting at a desk, or watching a movie.

2. You’re Experiencing Foot Pain Throughout the Day

Most individuals with this condition will experience pain during the early morning. However, a hallmark symptom of this condition is that the pain won’t subside throughout the day.

Though the morning will bring an onset of new pain, this condition will eventually heal. The pain will lessen over time, but it’s essential to seek treatment for your plantar fascia to make sure your feet heal properly.

3. Your Knees Are in Pain

Though many associate this condition with pain in the feet, this isn’t the only place that you’ll experience pain. Beyond the pain you may be experiencing in your feet, consider your knees as well. After experiencing consistent pain throughout your feet, you may begin to walk differently to accommodate the pain you’re experiencing. With a change in your gait, you may inadvertently put yourself in even more pain.

This condition can cause you to add pressure to your knees as you walk incorrectly to alleviate the pain in your feet. This incorrect gait will eventually lead to knee pain, resulting in achy knees from the rest of the day.

4. Your Hips and Back Hurt

In addition to the pain felt in your feet and your knees, you may experience pain in the rest of your body as well. With bad knees and a poor gait, your plantar fasciitis can easily lead to pain in your lower back and hips. Though the condition may be the root of the issue, your other pain will soon become an overwhelming issue as well.

5. You Have Trouble Walking Due to Painful Feet

Another clear symptom of this condition is the pain you’ll experience when walking. If you’ve frequently felt pain in your feet and often experience issues when walking, you’re likely experiencing symptoms of this condition. Until you’ve been adequately treated, avoid walking for long periods as this will only aggravate the pain you’re feeling.

The best approach to take at this time is to spend as little time on your feet as possible. Doctors share that taking care to walk in small doses is one of the more effective ways to heal plantar fasciitis. This

6. You Feel Pain After Physical Activity

Though there are specific times in the day that the pain from this condition will be more pronounced, these symptoms can be felt at other times as well. This condition may present itself following long periods spent exercising, walking, or standing.

While you may not realize this pain is related to your condition, any tears in your plantar fascia will result in a painful experience during whatever activity you are performing.

7. You Have Tenderness in the Heel

Tenderness is another common symptom associated with this type of condition. In addition to any sharp pain that you’ll feel in your toes or heels, you’ll likely experience swelling or tenderness in the area as well.

This tenderness is often felt in the heel area and will typically be warm to the touch. If you’re feeling any tenderness in this area, it’s time to contact a medical professional to address your current condition.

8. You’re in Pain After Climbing the Stairs

It’s clear that standing and walking on your feet can easily aggravate the plantar fascia. While it won’t be clear that you have this condition if you feel pain during such activities, pain after climbing the stairs is often a result of having issues with one’s plantar fascia.

9. You Feel Extra Stress on Your Feet When Walking

Depending on the shape of your feet and the way you walk, some you may be more prone to experiencing this condition than others. High arches and flat feet are two factors that can significantly impact whether or not an individual will experience this condition. These factors will affect the way each foot bears your weight, putting extra stress on the plantar fascia in your feet.

10. You Experience Pain Towards the Bottom of Your Feet

Though heel pain is commonly associated with this condition, this isn’t the only symptom. Pain towards the bottom of one’s foot is another result of problems with the plantar fascia. The pain felt with plantar fasciitis can also occur where the heel and the arch of the foot meet or anywhere on around the sole of your feet.

To determine whether or not the pain you’re feeling in your feet is indicative of this condition, it’s essential to consult with a doctor to properly asses your problems. A doctor will observe your range of motion and examine any pain and inflammation to arrive at a diagnosis. In some cases, a doctor will also perform an x-ray as well to eliminate the likelihood of a stress fracture.

11. You Developed Heel Spurs

A heel spur can develop in various areas of the feet as a result of stress. This bone-like growth develops at the point in which the plantar fascia and the heel bone attach and is a sign of abnormal tension in the foot structure and your plantar fascia. If you’re experiencing pain in your heels or at the bottom of the feet as a result of heel spurs, you may likely have a problem with your plantar fascia.

Though individuals with heel spurs may experience pain, the spurs can work in tandem with other heel pain. These spurs can shape up either hooked or pointy. This outgrowth of heel spurs extends from beneath the heel toward the arch of the foot.

Though many people with plantar fasciitis have a heel spur, they can be separate conditions. This condition will increase an individual’s risk of getting a heel spur. Besides, they often occur in an individual that already has this condition. Thus, if you’ve discovered you have a heel spur, it is quite likely you have this a problem with your plantar fascia as well.

12. You Experience Difficulty Running

While certain, sharp pain may be a tell-tale sign of this condition, many avid runners miss the earlier signs and symptoms. While this condition is common in runners, few people connect the dots between the pain in their feet and this type of situation.

Often, runners will experience difficulty or pain, but continue to run anyway. Should you continue to do this without first treating the condition, you’ll only aggravate your plantar fascia.

Doctors typically recommend reducing the strain on one’s plantar fascia by reducing activities like running or walking barefoot. Additionally, taping the plantar fascia is a conventional treatment for this condition. If you’re experiencing significant pain before or after a run, be sure to contact a medical professional to assess your situation.

Final Thoughts on Recognizing Plantar Fasciitis

Don’t make the mistake of ignoring the pain in your heels. If the plantar fascia in your feet is affected, it won’t be long before these other symptoms take hold as well.

Promote positive health practices by keeping an eye out for the aforementioned symptoms. By carefully monitoring the health of your feet, you’ll be better able to enjoy a healthy and happy future overall.

5 Habits to Optimize Your Brain

January 17, 2020 by Power of Positivity

The brain is our most precious possession. Without it, we couldn’t think, feel, or act. The brain is what permits us to communicate, make decisions, and plan. It’s what makes us, well, us.

In short, the brain is irreplaceable.

But the harsh truth is that many of us don’t think much about our brain until something goes wrong. We can’t see it or feel it, and despite being the center of our sense perceptions, it is by itself imperceptible. It gets much less attention than, say, the heart (which is perceptible via feeling.) As a result of these qualities, we sort of take the brain for granted.

This indifferent attitude towards our gray matter at least partially explains the atrocious habits that entrap so many.

Despite the adverse effects of these habits on the brain, millions of people insist on binge-watching T.V. and movies, smoking, drinking alcohol to excess, eating poorly, being sedentary and lazy, and ignoring exercise and proper sleep hygiene.

Fortunately, the brain is an incredibly resilient organ. We can modify our bad habits or – even better – replace them with positive ones. This is the main topic of the article.

First, let us discuss the basics of neuroplasticity.

What is ‘Neuroplasticity?’

“Everything having to do with human training and education has to be re-examined in the light of neuroplasticity.”

~ Norman Doidge (Source)

Neuroplasticity is a combination of two words: neuro, “relating to nerves or the nervous system,” and plasticity, “the quality of being easily shaped or molded.” The term neuroplasticity, therefore, means the moldability or malleability of the nerves in the brain.

What changes in the brain?

As mentioned, it’s the nerve cells (neurons) of the brain which are capable of changing. The factors that stimulate such changes can be behavioral, biological, or environmental in nature. For example, the neuronal structure can alter due to trauma (environmental), disease (biological), or chronic stress (behavioral).

A critical part of neuroplasticity is a process called synaptic pruning. Synaptic pruning is the elimination of extra synapses – junctions between neurons – that occurs naturally when brain structure alters. This process occurs most rapidly between early childhood and adulthood and is crucial for more efficient brain function. For example, synaptic pruning enables to learning and retainment of new and complex information.

Habits to Avoid

The crux of this article – five habits that promote brain optimization – do little good if we retain bad habits. Briefly then, let’s discuss some of those behaviors that are counterproductive to brain health.

1 – Poor sleep hygiene.

Spending too much time on your smartphone, staying up too late, and drinking alcohol or caffeine, or having an erratic nighttime schedule will almost always lead to poor sleep. Proper sleep is crucial for the elimination of toxins, the consolidation of memories, and other essential neurological functions.

2 – Social isolation

Yes, introverts; this also includes you us. Too much isolation, especially to the point of loneliness, can be harmful to the brain.

Studies show that social connections are integral for a healthy and happy mind. So, if you start to feel cut off from the rest of society, pick up the phone or pay someone a visit. Spending too much time in the dark – another favorite activity of us introverts – may also contribute to depression.

3 – Bad diet

Regions of the brain correlated to learning, memory, and mental health, are smaller in people who eat disproportionally-high amounts of junk food. Overeating – even healthy foods – can negatively impact cognition and brain development. Foods such as burgers, chips, fries, and soda are all culprits. Foods conducive to the preservation and optimization of brain function include dark green/leafy vegetables, berries, nuts, and whole grains.

4 – Sedentariness/Laziness

An inactive lifestyle is linked to multiple health conditions, including dementia. While many of us exercise with the goal of physical gains, moving our bodies is also a powerful brain enhancer. At least 30 minutes, three times per week of moderate exercise is recommended.

5 – Loud music

Per WebMD, “With your earbuds at full volume, you can permanently damage your hearing in only 30 minutes.” Worse, hearing loss as we age is linked to the disintegration of brain tissue and even dementia. Experts recommend that we listen at no louder than “60% of your device’s maximum volume.”

5 Habits that Optimize The Brain

Now that the yucky stuff that hurts our brain is out of the way, let’s get to how we can optimize our grey matter! Here are 5 science-based habits that optimize the brain.

1 – Get quality sleep

Okay, so we’re going to tackle the most obvious stuff first (and second.)

First and foremost, make sure that you get both the quality and quantity of sleep you need. This often requires that we “repair” our nighttime habits. Per the National Sleep Foundation (NSF), here are a few healthy sleep practices:

– Avoid over-napping, especially in the afternoon.

– Don’t drink alcohol or caffeine, or overeat at night.

– Ensure that your sleeping environment is comfortable. This includes both your room and bedding (mattress, pillows, etc.)

– Get up and go to bed at the same time every day, including on the weekends.

– Have a relaxing bedtime “ritual,” which involves any relaxing, regular activity before bed. (No smartphones.)

2 – Get regular exercise

“Okay, Captain Obvious.”

Okay, fair enough. But do you know why good advice is repeated to the point of monotony? Because people keep ignoring it.

Anyways, exercise improves blood and oxygen flow to the brain and wards of dangerous (even debilitating) brain disorders. Regular exercise is also linked to an increase in the volume of the hippocampus, a region of the brain associated with learning, memory, and motor skills. Exercise also facilitates the release of body hormones, a process that is conducive to the growth of new neurons (yay, brainpower!)

Learn what habits can help you lower your risk of developing Alzheimer’s Disease.

3 – Learn to Juggle

Okay, now we’re getting to the fun stuff! It turns out that taking on juggling can stimulate neurogenesis (neuronal growth) in certain parts of the brain, specifically, the areas implicated in motor and visual activity.

In a study published in the journal Nature Neuroscience, researchers from the University of Oxford used a specialized functional magnetic resonance imaging (fMRI) to study for changes in the brains of new jugglers. For the first time, the researchers were able to show changes in the brain’s white matter from a training intervention.

“We have demonstrated that there are changes in the white matter of the brain – the bundles of nerve fibers that connect different parts of the brain – as the result of learning an entirely new skill,” notes Dr. Heidi Johansen-Berg of the clinical neurology department at Oxford.

White matter differs from the more-well-known grey matter. The former is comprised of long nerve fiber clusters that conduct electrical signals across different brain regions. The latter is made up of the neuronal bodies responsible for the heavy computation and processing in the brain.

4 – Learn something new every day

You don’t have to juggle to build your brainpower. Any activity that requires processing will do the trick.

However, the most beneficial activities appear to be the ones that require a high level of concentration. Norman Doidge, in his book “The Brain That Changes Itself: Stories of Personal Triumph from the Frontier of Brain Science,” says, “Not all activities are equal … studying a musical instrument, playing board games, reading, and dancing” appear to benefit the brain most, especially when it comes to warding off dementia.

Learning a second language has also shown to be a brain booster. Per a study published in the journal NeuroImage, three months of intensive language learning increased the volumes of several brain regions, including the hippocampus.

Learn about the new hologram device that can project images to your brain.

5 – Practice mindfulness

Quite simply: there may not be a better brain exercise than mindfulness meditation. Several thousands of studies have established that the ancient Buddhist practice – often converted into a secular form – improves just about every known cognitive function.

In a recent study published in the journal Nature Human Behavior, researchers from the University of California-San Francisco analyzed the effects of 20- to 30-minute meditation sessions on 59 participants. The research team found that the program drastically improved both attention span and sustained attention.

“Not only do you learn how to maintain focus on your breath,” says senior author Adam Gazzaley, a professor of neurology, physiology, and psychology at UCSF, “but you are also required to introspect on how well you’re able to do that. We believe that’s part of the active ingredient of this treatment.”

5 Ways to Stay In The Now

January 17, 2020 by Power of Positivity

The idea of living in the now seems so contrary to what we learn about life. Our parents and teachers taught us to “plan ahead,” “think of your future,” and “predict future consequences of your actions.” Alternatively, we are also advised: “learn from your past,” “don’t repeat past mistakes,” and “remember where you came from.” So what does ‘stay in the now’ actually mean?

In a nutshell, it means don’t give in to your base instincts by chronically living in the past or stressing about the future. Staying in the now is about seeing things as they are right this second, minute, or hour. It’s about learning to enjoy, relax, and to know the truth of where things are in your life. While that may be a struggle for yourself and many others, here are five ways to stay in the now.

Release your past to be you now

Our brain is designed to keep us safe and to find answers to any problem that potentially threatens that safety. When we continually think back to events in our pasts, we are conjuring up old emotions, possibly even exaggerating how they felt at the time. The more frequently we do that, the more we program our brain to find a solution to what happened in the past. This cycle creates an endless loop because the past is done. There is no physical action on your part that can undo what happened in your past.

By reliving events from your past, you fail to see how your present isn’t the same. You have programmed your brain only to recognize events that are similar to your history. For example, if in your childhood, you felt alone, sad, not good enough and unloved, then you will only see things in your present that reflect that. One stranger having a bad day and telling you something negative about yourself will affect you more than the coworker who complimented you on a job well done.

Children initially feel emotions in the old brain, the portion that is all about survival. We need to be able to move them to our advanced brain and be able to cognitively recognize where we are reacting out of a sense of survival from fear that no longer applies. We need to be able to realize that the current situation is not the same as the past one. In the present, we have power, control, and the ability to make choices that better reflect who we are now.

How to move past your past

Sorting your emotions of the past is essential and a necessary part of pulling up that anchor so you can move forward. It is not intended to be a lifestyle. Life is going on all around you and is happening to you, with, or without, your active participation. Learning to put your past in perspective is essential to your growth and to who you become moving forward.

Getting to that point may require therapy, journaling, talking with close friends or family, or even addressing things with the individual who hurt you. The sooner you can accept your past and let it be where it belongs, the sooner you can see how your life truly is now.

Make plans for the future while living today.

Remember being told in high school to plan your future? Where are you going to college? What degree do you want to get? What type of job or career do you want? Make sure and save 25% of your income for your first house, your children’s education, and your retirement.

From as early as grade school, we are taught to think future-forward. Always focus on getting to the next milestone you were expected to be excited about. After that, then it was to plan promotions and raises, marriage, children, and so much more. We work so hard to get to future achievements that we can’t even see the joy and happiness in the now. We have taught ourselves that satisfaction is always the next milestone.

Focusing on the future and making it the time you will be happy is as pointless as living in the past. Time operating as a continual flow works against you. When you have achieved a milestone, you are in the now, not in the future. When you are still only focused on the next benchmark in the future, then technically nothing worth happiness ever happens because the future is always one step ahead of you. You have created the same tunnel vision associated with living in the past, but the spotlight is ahead of you to a time that you will never catch up to.

Making plans or goals is a good thing. It is what keeps us moving forward in progression and growth. Yet, those plans or goals still require action now that we must take. That action needs to be recognized in the now to take the next step.

Staying in the now

Staying in the now doesn’t mean you don’t make plans for the future or reflect on what has happened in the past. It means you see what is happening in your life at this very moment, this very hour and this very day. It allows you to see your life more clearly and with more focus. The spotlight isn’t shining behind you or in front but right on the events occurring.

What is happening in your life now may result from past choices. But how you react to them is now. Being conscious of that is vital so that you respond accordingly. This awareness can help prevent you from making past mistakes where maybe you reacted based on past experiences or projected into the future based on assumed variables that didn’t happen. When you have a flat tire, do you return to the place you ran over the nail? No. Do you sit and hope that the gas station you were headed toward is going to show up to fix it miraculously? No.

You assess what has happened and make choices now to alleviate the situation. Maybe that is changing the tire yourself or calling a service to fix it for you. That is how we need to address most things that happen in our lives as individual events occurring at this one moment in time. The past or future has little relevance other than experience to know what to do and making a choice that won’t affect us poorly in the future.

How do we stay in the now? We need to train our brains to focus and be attentive in the now. That requires us to be in the now. Here are five ways to stay in the now:

5 Easy Ways to Stay in the Now

Meditation

Meditation trains us just to let thought flow in and flow out like our very breath. Most of the time, our thoughts are not there to stay. They are momentary feelings, memories, lists, ponderings, dreams, or fantasies that we are creating. Most have little to do with what we are doing at the time. Meditation teaches us to understand that and just to let them flow while we instead focus on each breath we take as they occur now.

Acknowledge your emotions

Improve your ability to acknowledge how you feel now. Often, we try to push aside tricky emotions. We may deny them, lessen them, or tell ourselves we’ll deal with it later. Take that moment to accept that you feel frustrated right now. Once you have identified it, acknowledged its existence and the source, and then you can move on. Feeling a certain way doesn’t mean you need to stay there.

Be aware of events happening now.

Most of our day is spent being mindless or on autopilot. We have driven to the grocery store a million times. We have heard the endless chatter of our children at play for a few years. Make yourself find something new in the old.

Seek it out. Maybe on the way to the grocery store, you suddenly notice a new bench with an ad for a new store you didn’t know about. Perhaps you overhear your children mimicking you in one of their dolls or toys. Nothing in life is a replica of each time we performed it. Be aware of that.

Take a walk outdoors.

Being in nature tends to put us in the now moment automatically. Focus on the breeze as it brushes against your skin. Feel the wet grass as it sweeps across your ankle. Listen to the rustling of the leaves racing along the ground. Paying attention to sights, sounds, smells, and textures will keep your mind attentive to the very moment.

Practice mindful breathing.

Many different breathing exercises are great tools for you, depending upon your preference. It can take just a minute or 10 minutes. Most breathing exercises do incorporate breathing through your nose and out through your mouth. Usually, you inhale for a count and then exhale for a count or two more than you inhaled. It is even better if you hold your hand on your stomach near your diaphragm so you can feel how deep you are breathing. This breathing calms anxiety, worries, and focuses your mind on just your breath. You are only in this moment of breathing.

Final Thoughts on Your Option to Stay in the Now

Choosing to stay in the now is not about being impulsive, without plan or logic. It’s about the exact opposite. It’s about seeing events and people in your life just as they are right now. This provides you with a focus and clarity not blurred by past or future thinking. There are more than five ways to stay in the now, but doing any one of these is a step toward being present now.

12 Things to Never Say or Do Around a Pisces

January 17, 2020 by Power of Positivity

Are you trying to unravel the mysterious nature of a Pisces friend or loved one? Turn to the zodiac signs for a nudge of guidance.

Horoscopes are becoming more and more popular in each generation, and the Millenial age group seems to appreciate their horoscope more than any other generation. Some experts believe that people read their horoscope more often when they feel stress about life, their job, or their future. This connection may be one of the main reasons why more and more people are turning to horoscopes. Reading about your zodiac sign might help reduce stress levels and improve your mood.

There are 12 different zodiac signs, and each one represents different personalities and characteristics fo the person that holds that sign. If you are born between March 11 and April 18, you are a Pisces. A Pisces is the fish symbol, and many of the characteristics resemble the nature of a fish.

This zodiac sign is one of the largest constellations in the sky and is ruled by the planet Neptune. Many Pisces are emotional, sensitive, compassionate, creative, and have a natural love for the world that they live in. While there are many positive attributes to a Pisces, they can sometimes be perceived as lazy, lacking initiative, and pessimistic.

Just like a fish, people with this cosmic sign often hide from the world. People with this sign tend to keep a lot to themselves, making them very difficult to read and understand fully. They are often content being left alone with their thoughts and feelings since they are among the dreamers of the zodiac world. If you know a Pisces, here are some things that you should never say to them if you hope to keep your relationship or friendship blooming.

12 Things to Never Say or Do Around Your Pisces Friend

1.) “Get your head out of the clouds.”

People with this sign are known to be the dreamers of the universe. They think and dream big. This ability to dream big is one of the reasons why many people with this sign are artists and inventors. Some of the most famous people who all shared this sign include George Washington, Frederic Chopin, Kurt Cobain, Rihanna, Jon Bon Jovi, Carrie Underwood, Justin Beiber, Michaelangelo, Bruce Willis, Albert Einstein, and Alexander Graham Bell. These people have all helped change and shape the world in which we live because of their big dreaming. You should never tell a person with this cosmic sign to stop dreaming because their dreams could change the world.

2.) “Do you always need to be in a relationship?”

People with this zodiac sign tend to be in relationships more than other zodiac signs. These people naturally love people and love to show their appreciation. Being in a relationship is just one of the many ways that they show and express all of the love that they have in their hearts.

Telling someone with this horoscope not to be in a relationship is like telling them they cannot love. People with this sign also tend to be more sensitive than people with other signs, so criticizing their need to be in a relationship could hurt their feelings and make them very upset. Avoid asking them this question and instead help them find other ways to show their love and compassion if their relationships are not working out.

3.) “I don’t care that you made it.”

People of this sign are artistic beings and one of the most imaginative signs. They love making things and showing their work to others. Telling someone that you do not care about something that they made is rude, but saying it to someone with this sign is hurtful and mean.

People with this sign often love to make things and give them to their friends and lovers as gifts. If you want to keep your friendship and relationship intact, you should accept the token and thank them for it. Telling them that it is beautiful will go a long way. You should always avoid being rude and telling them that you do not care that they made it, even if they seem to be giving you too many gifts.

4.) “Stop being so sensitive.”

People who have this sign cannot help being sensitive, so you should never tell them to stop being too painful. They are naturally sensitive beings, and this helps them stay in touch with their emotions. People with this sign can almost always tell you exactly how they feel, even though they tend to keep it to themselves. When they finally open up and tell you how they think you should not shut them down for being too sensitive. Women with this sign will get very offended if you tell them they are too sensitive.

People with this sign can be very emotional and sensitive because their sign symbolizes the fish and water. Like water and fish, these people are susceptible to their environment. Their emotions change like currents and can often lead to emotional changes.

5.) “Why are you wearing that?”

Asking anyone this question, especially a Pisces female, can come off as an insult. Avoid asking this question if you do not want to seem mean.

People with this horoscope are artistic and can have a different sense of style. They may dress differently and do things differently than others. Do not judge them for this. Let them express their creative side in any way that they want, primarily through their clothing.

6.) “I don’t really like animals.”

People with this sign are in touch with nature and everything that nature has to offer, especially animals. Telling someone with this zodiac sign that you do not like animals could end the friendship or the relationship.

People with this sign love animals that they can cuddle up with. They love unique animals that share the same thoughts that they may have. They especially love cats, guinea pigs, and fish (since that is their sign). If you are in a relationship with a person from this sign, you may find yourself getting a pet, so it is best that you like animals too.

7.) “Don’t be so naive.”

Pisces are known to be dreamy compared to all other signs. Their idealistic outlook on life can often leave people thinking that they are naive. More often than not, they are not naive, but rather have a different perspective on life than others.

8.) “Take more initiative.”

Taking the initiative tends to be a weakness of people with this sign. Similar to fish who swim down the river, people with this sign tend to float through life in the easiest path possible. They may appear as lazy and lacking initiative, but do not point it out to them in a direct way. If you want them to take more initiative in some aspect of their lives, you should find a creative way to tell them.

9.) “Stop spacing out so much.”

People with this sign tend to keep their heads in the clouds. They have a dreamy outlook on life and can get caught up in their thoughts. This immersion in thinking often leaves them looking like they are spacing out.

10.) “Stop worrying about everything.”

People with this sign are natural worriers. They love life and everything about it, so they tend to worry when things do not go as they should. They want everyone and everything to be okay, so they tend to worry when a challenge appears. Most of the time, they will keep their worries to themselves, but when they want to share their thoughts, you should be ready to listen and help.

11.) Saying anything too direct when you first meet.

If you are first meeting a person with this cosmic sign or are trying to ask one on a date, avoid being too direct. Try to be creative. Finding a creative way to ask them out may increase your chances of landing a date. These people tend to be some of the

most creative people on the planet. They appreciate the creativeness and individuality that people have.

12.) “I don’t want your help.”

Turning a person with this sign down when they are trying to help is a slap in the face. People with this sign love helping and lending a hand whenever possible. Because of this, they make great friends because they will always be there to help when you need it. They tend to be very selfless people.

Final Thoughts on Demystifying a Relationship with a Pisces

People with this cosmic sign can be some of the most challenging people to read and understand, but if you have one in your life that you love, you should avoid saying these things to them. These things are hurtful and can really crush a person with this cosmic sign.

People who have the fish sign make great friends and lovers because they are full of love, love nature, and are incredibly caring. They are always willing to help and love to share all that they have with the ones that are close to them.

While they make great friends and lovers, they can often hide their emotions do you must help them connect to the real world. They are big dreamers and may appear spacey or naive, but it is only because they are thinking of the bigger picture.

Meditation

Acknowledge your emotions

Be aware of events happening now.

Take a walk outdoors.

Practice mindful breathing.

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Here Are 8 Health Benefits Of Yoga That Can Change Your Life

1. Migraines

2. Cardiovascular Health

3. Chronic Pain

4. Balance and Flexibility

5. Depression

6. Anxiety

7. Inflammation

8. Sleep Quality

Final Thoughts on Adopting Yoga Into Your Life

Ten books that have the power to transform any area of your life:

1 – Happiness – 10% Happier by Dan Harris

3 – Finances – The Millionaire Next Door by Thomas Stanley

4 – Relationships (Cordial) – How to Win Friends and Influence People by Dale Carnegie

5 – Relationships (Marriage) – The Seven Principles for Making Marriage Work by John Gottman, Ph.D.

6 – Relationships (Dating) – Real L0ve: The Art of Mindful Connection by Sharon Salzberg

7 – Spirituality – The Power of Now by Eckhart Tolle

8 – Productivity – Deep Work: Rules for Focused Success In A Distracted World by Cal Newport

9 – Health and Nutrition – How Not to Die by Michael Greger, M.D.

10 – Inspiration – Man’s Search for Meaning by Viktor Frankl

Plantar Fasciitis vs. Heel Spurs

Symptoms of Plantar Fasciitis

1. You Feel Early Morning Pain

2. You’re Experiencing Foot Pain Throughout the Day

3. Your Knees Are in Pain

4. Your Hips and Back Hurt

5. You Have Trouble Walking Due to Painful Feet

6. You Feel Pain After Physical Activity

7. You Have Tenderness in the Heel

8. You’re in Pain After Climbing the Stairs

9. You Feel Extra Stress on Your Feet When Walking

10. You Experience Pain Towards the Bottom of Your Feet

11. You Developed Heel Spurs

12. You Experience Difficulty Running

Final Thoughts on Recognizing Plantar Fasciitis

What is ‘Neuroplasticity?’

What changes in the brain?

Habits to Avoid

1 – Poor sleep hygiene.

2 – Social isolation

3 – Bad diet

4 – Sedentariness/Laziness

5 – Loud music

5 Habits that Optimize The Brain

1 – Get quality sleep

2 – Get regular exercise

3 – Learn to Juggle

4 – Learn something new every day

5 – Practice mindfulness

Release your past to be you now

How to move past your past

Make plans for the future while living today.

Staying in the now

5 Easy Ways to Stay in the Now

Meditation

Acknowledge your emotions

Be aware of events happening now.

Take a walk outdoors.

Practice mindful breathing.

Final Thoughts on Your Option to Stay in the Now

12 Things to Never Say or Do Around Your Pisces Friend

1.) “Get your head out of the clouds.”

2.) “Do you always need to be in a relationship?”

3.) “I don’t care that you made it.”

4.) “Stop being so sensitive.”

5.) “Why are you wearing that?”

6.) “I don’t really like animals.”

7.) “Don’t be so naive.”

8.) “Take more initiative.”

9.) “Stop spacing out so much.”

10.) “Stop worrying about everything.”

11.) Saying anything too direct when you first meet.

12.) “I don’t want your help.”

Final Thoughts on Demystifying a Relationship with a Pisces

The Community

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

Stay Connected With

Us

Every day is a day to shine. Shine on!

**1 – Happiness – 10% Happier by Dan Harris**

**3 – Finances – The Millionaire Next Door by Thomas Stanley**

**4 – Relationships (Cordial) – How to Win Friends and Influence People by Dale Carnegie**

**5 – Relationships (Marriage) – The Seven Principles for Making Marriage Work by John Gottman, Ph.D.**

**6 – Relationships (Dating) – Real L0ve: The Art of Mindful Connection by Sharon Salzberg**

**7 – Spirituality – The Power of Now by Eckhart Tolle**

**8 – Productivity – Deep Work: Rules for Focused Success In A Distracted World by Cal Newport**

**9 – Health and Nutrition – How Not to Die by Michael Greger, M.D.**

**10 – Inspiration – Man’s Search for Meaning by Viktor Frankl**

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