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Can Coffee and Chocolate Increase Intelligence? What Research Reveals

December 21, 2019 by Power of Positivity

We all know that coffee has been our fall back when we lack sleep, and, at least for the ladies, chocolate has been our emotional support. It turns out that our “go-to” may be helping our brains as well. Maybe the answer to creating superhuman smarts lies in coffee and chocolate. Take that A.I.’s! Can coffee and chocolate increase your intelligence? Here’s what researchers reveal.

Coffee and Cocoa: The chemical correlation to brain health

When we think of any chemical that coffee and cocoa have in common, caffeine is what comes to mind. We tend to lump all of the benefits to coffee to just caffeine, and with cocoa or chocolate, we may remember different reports regarding flavonoids. Yet, both have other chemicals that have proven to both boost our cognitive ability and protect our brain.

Coffee as a cognitive booster and protector

Coffee contains 6 active ingredients that all contribute differently to our brain health. Caffeine is but one of them. All 6 chemicals are:

1 – Caffeine:

It contains an alkaloid called methylxanthine. It is believed that this chemical in caffeine interrupts the adenosine receptors or the receptors which tell us when to go to sleep. This interruption comes from the central nervous system. Indeed, it is what delivers temporary alertness, focus, and better memory after we drink a cup of joe. This interruption also permits dopamine to stay in the system longer, providing us with a steady dose of feeling good. When a person drinks too much coffee, however, it results in irritability and nervousness.

2 – Chlorogenic Acid:

This is a chemical found in green coffee beans or unroasted beans. Once the beans roast, the chlorogenic acid virtually disappears. Many believe it’s an aid in reducing the absorption of carbohydrates in our digestive system, lowering our blood sugar and insulin production. Some studies on rats also demonstrated an ability to reduce fat absorption and storage.

3 – Quinic Acid:

This acid is produced as chlorogenic acid is broken down in the roasting process. It aids in the production of tryptophan and nicotinamide in the gut, which is essential for DNA repair. When mixed with gut bacteria, it can be converted to either of those as well.

4 – Caffeic Acid:

This acid is where scientists believe some of the antioxidant properties of coffee originate. Caffeic acid is part of the polyphenol family. They are renowned for their antioxidant and anti-inflammatory properties.

5 – Quercetin:

Another polyphenol and flavonoid. It is contributing to the antioxidant, anti-carcinogenic, antiviral, and anti-inflammatory properties of coffee. It is also recognized for preventing lipid degradation from free radicals, allowing for blood clotting, the flow of nutrients through the blood vessel walls and to stimulating the mass formation of mitochondrial.

6 – Phenylindane:

This chemical has recently been found to act as a dual inhibitor on two major proteins, which have been linked to Alzheimer’s disease and Parkinson’s, Amyloid B, and Tau. These proteins work together to create plaques on brain neurons and then tangles the synapses which connect the communication process between the neurons. Amyloid B becomes toxic and feeds off of Tau to create a toxic loop that kills or diseases neurons. This effectively shuts down how the neurons work to allow you to process information, communicate, access your memory, and more.

The coffee cocktail for improved cognition

While the active chemicals listed above each are recognized for certain traits, how they all come together or how each becomes most affective is still being researched. Various studies have identified possible correlations.

In the case of phenylindane and the inhibition of the two proteins linked to Alzheimer’s disease and Parkinson’s disease, a recent study demonstrated an interesting factor. A study in Frontiers in Neuroscience, performed by Donald Weaver and partners at the Krembil Research Institute in Toronto, ON, Canada discovered that the production of phenylindane correlated with the roasting process.

The longer coffee beans roast, the more phenylindane produces, demonstrating that dark roast coffees contain the highest concentration. Whether the coffee was caffeinated or decaffeinated did not appear to be a factor in its effectiveness. Thus, science rules out caffeine as a contributor.

Another study involved the combined attributes of Caffeic acid and Chlorogenic acid on our intelligence and brain-protective ability. Ikuko Miyaki and his team in the Department of Medical Neurobiology at Okayama University performed a study of caffeic acid and chlorogenic acid on rotenone. Rotenone is a mitochondria inhibitor that can cause symptoms similar to Parkinson’s disease when it releases toxins.

Scientists injected mice with rotenone and then treated with caffeic acid and chlorogenic acid to test for effects. They discovered that acids enhanced the antioxidative response of glial cells, thereby preventing the rotenone from creating degeneration in the brain.

Overall, the dominant chemicals in coffee or caffeine-related substances have shown to boost cognitive function, protect neurons through an antioxidant response, and decrease inflammation. The healthier our neurons are, the better our plasticity can be in making new connections and learning.

Chocolate increasing our intelligence

Chocolate, specifically dark chocolate or cocoa, has all the same wonderful benefits that we gain from caffeine. Plus, it adds a bonus–flavanols from the family of flavonoids. Flavanols operate as both anti-inflammatories and antioxidants.

Flavonoids are able to cross the blood-brain barrier and store themselves in areas of the brain which affect learning and memory, such as the hippocampus, cerebral cortex, cerebellum, and striatum. The flavonoids can directly communicate with neurons and synapses in the brain. This serves both to protect and enhance by either boosting the production of proteins to make new neurons or protecting the ones that already exist. This ability lends itself to aid in the potential of preventing Alzheimer’s or Parkinson’s disease.

Researchers already prove that flavonoids add to heart and vascular health. Healthy blood flow is not only necessary for the body, but is also crucial to the development and health of our brain as well.

One study sought to research the effects of cocoa on our cognitive function in the area of attention, memory, and executive function. Valentina Socci of Italy’s University of L’Aquila led the study. He and his team analyzed various past studies and analyzed the results.

What they discovered was:

Dark chocolate may yield immediate improvement in cognitive function, much like coffee.
High levels of flavanol in dark chocolate proved to demonstrate improved spatial working memory and reaction times.
Improved visual information processing with high levels of flavanol.
Beneficial cognitive ability in doing tasks with sleep deprivation (in women)
Actual dark chocolate or high flavonols had stronger cognitive improvements than chocolate dairy drinks or other low flavanol drinks.
In all cases, improvement in cardio and vascular circulation in the brain. Some indications of insulin resistance.
No indications of behavioral changes from the intake of cocoa

One of the important factors to make a note of here is that the benefits were strongest found in dark chocolate, and the higher the percentage of cocoa, the better. Milk chocolate, white chocolate, or chocolate drinks yielded a low flavanol count and, therefore, low results in cognitive improvement.

Final Thoughts on Boosting Cognitive Function with Coffee and Chocolate

Overall, both coffee and dark chocolate or cocoa prove to have a significant impact on our cognitive abilities. Additionally, they assist in protecting our neurons in our brains. Both of them have antioxidants and anti-inflammatories which work in our brain to reduce damages from stress, age, and even injury. The various chemicals interact with the proteins to aid in the creation of new neurons, the ability of the neurons to speak to each other and open up new synapses for better learning. Quite amazing for a little bean!

Scientists continue to research the question of if coffee and chocolate can increase our intelligence. And, the results are incredibly hopeful from many aspects. While these studies are just the beginning, and there are many variables to consider, I’ll be more than happy to continue drinking my cups of coffee and having chocolate.

By the way, the recommended best amount of coffee is six 8 oz cups a day. Most of us don’t drink in 8oz cups anymore; most likely you will only need 4 cups a day. To make it even more beautiful, you can really amp up your brain and put cocoa in your coffee for an added boost! By chance, if you are one of those who dislikes coffee, black tea or Chai tea can also yield benefits to boost your brain.

10 Ways To Get Negative Thoughts Out (And Let Positive Thoughts In)

December 20, 2019 by Power of Positivity

Are your thoughts constantly negative? Do you notice that you feel more down than you usually do? Is it difficult for you to think of anything positive? These are all signs that you’ve let negativity take over your life.

But all is not lost. You can learn to expel negative thoughts and invite positive ones by changing certain habits and behaviors.

10 Ways To Get Negative Thoughts Out, And Let Positive Thoughts In

1. Look For Good Things

Every dark cloud has a silver lining. Yes, it’s a bit of an old cliché, but that doesn’t make it less true. When negative thoughts come, look for something positive in it. You can do this by asking yourself questions such as:

What’s the positive side of this situation?
How would a trusted family member or best friend help me through this?
Is there anything I can learn from the situation?
What’s the silver lining here?

Once this is done, shift your thoughts even further and look for more positive things in your everyday life. For every negative thought, find one good thing to love about the world. It can be as small or as big as you want. Some examples include:

A happy news story
A type of food you like
Good people in your life
Cute or funny animals
An amusing Internet post
The happiness of your loved ones

2. Separate Yourself From Negative Thoughts

Negative thoughts will never define you. No matter how strong or powerful they feel, their grip over you is temporary and has no bearing on your actual abilities.

Still, it’s easy to be taken aback by negative thoughts, especially when they feel like they’re coming right out of nowhere. You attach additional bad thoughts to them, and they grow and grow with only your mind as their foundation.

At the moment, those thoughts feel very much like a part of you. You can hardly separate yourself from them because of how overwhelming they are. But instead of letting them rule you, do the following.

Step 1: Acknowledge these thoughts. Recognize them for what they are, don’t just ignore them.
Step 2: Look at your thoughts as though it’s from an outsider’s perspective. Do not interact with them. As funny as it sounds, just say, “Oh look, bad thoughts.”
Step 3: Treat the thoughts as a guest. You have the right to request that they leave.

Conversely, if you want positive thoughts, you can also treat them like guests – just invite them in instead of kicking them out!

3. Determine The Root Cause and Replace It

What is the root cause of your negative thoughts? If you don’t know where they come from, you can’t curb them. You may end up continually exposing yourself to triggers for negative thoughts without preparing or bracing yourself in advance, even when it’s unnecessary for you to be putting yourself into those situations in the first place. Some common non-specific root causes of negative thoughts are:

· Fear

Anxiety can often fill your head with negativity, and you may even convince yourself that all your fears will come true.

· Habit

You may have fallen into a habit of negative thinking that has become the norm for you over the months and years, making it difficult to stop.

· Negative Company

If you’re around toxic people who don’t practice positive thinking, you’re going to wind up thinking as they do.

· Emotional Baggage

Residual issues from your past may be stopping you from engaging in better thought patterns.

Some common specific root causes of negative thoughts are:

Media, such as magazines, news, websites, podcasts, and more
Triggers for anxiety, depression, or trauma responses
Certain colleagues, friends, or family members

4. Focus On The Now

Thinking about the future is important for planning purposes, but overly focusing on what is to come will do you no good. After all, though you can prepare for it and make goals for it, you cannot definitively know what is going to happen in the future.

Similarly, thinking about the past is important for self-reflection, which has positive effects on one’s sense of self and mental state. But focusing too much on the past is pointless as you can’t change what’s happened before.

Instead, focus on the now. Live your life one day at a time, embrace everyday challenges, and consider the fact that what you do matters today more than what you’ve done in your past, and it is also what will shape your future.

5. Be Positive To Others

Sometimes, inviting in positive thoughts on your own can be tricky, especially when negativity has ruled your mind for so long. But you can coax them into your life by being good to the people around you and encouraging positive thoughts in them. It doesn’t take much to be positive to others. You can:

Take extra care to be polite to everyone you meet
Be a willing listener in a conversation
Interact with others in an enthusiastic manner

If you feel like it, you can also go out of your way (even just a little) to be extra compassionate or helpful. Making others happy will likely make you happy too:

Offer someone a kind smile or greeting
Compliment someone on their appearance, abilities, or qualities
Help someone out with a favor
Give someone some encouraging words
Offer a kind ear or shoulder to someone who needs to vent
Donate to charity, whether in the form of money or items
Volunteer your time and effort to a non-profit you believe in

6. Talk About It

Keeping your negative thoughts bottled up can cause you a lot of pain. You may think you’re doing well, but these thoughts will eventually spill over and become impossible to control. So learn to express those thoughts before they build up over you.

You can speak to a friend, family member, or other trusted person in your life about your troubles, or even seek professional help from a therapist or counselor. If talking is difficult at first, you can write in a journal or make art to express the negativity, but the goal is to be able to talk about these problems eventually.

Talking to another person is a great way to hear alternate perspectives. Even if you’re not looking for advice, you can still learn from the people you speak to. This allows you to receive positive thoughts from them.

7. Change Your Body Language

Body language plays a huge role in your positive thinking and overall outlook. In fact, some studies recommend the use of movement-based treatments for depressive disorders!

Body language is extremely powerful. It’s an excellent tool for communication and empathy, and it can even speak louder than your actual words can sometimes. This may be why it can even influence how you think.

Think about it. Smiling helps reduce stress in the body because of the muscles specifically engaged when you grin. So is it really so farfetched to imagine that your overall body language can send good or bad messages to your brain?

Essentially, you may be able to let go of negative thoughts while encouraging positive ones by changing your body language. Try:

Dropping your shoulders back
Calm the muscles of your face and open your expression
Don’t cross your legs and arms defensively
Keep your mouth visible when you speak

This prevents stress from being triggered in the body and encourages a more relaxed stance and thought process overall.

8. Practice Gratitude

One of the best ways to invite positivity while locking out negativity is by practicing gratitude. Sometimes, all the negative thoughts can make you forget about the positive things in life.

Studies have found that gratitude can actually increase happiness and positive thinking over time. A great way to practice gratitude is by keeping and maintaining a gratitude journal where you write things in it daily that you are grateful for.

Even on days when you’re at your worst, you can likely still find something to be grateful for. Ideas include:

Access to food and clean water
A roof over your head
Loved ones
Good health
Your job or education level
The ability to pay certain bills

9. Change How You Talk About Yourself

A lot of your negative thoughts may be caused by the fact that you continue to encourage them through negative self-talk. You may say things like:

“I don’t think I can do that.”
“Ugh, I’m such a (negative trait).”
“I’m always so bad at that.”

While they seem harmless and may even be played off as jokes, sometimes, these words eventually get to us. If you repeatedly insult someone, they will slowly learn to believe it – so why would it be any different for yourself?

Start using positive affirmations when you talk about yourself. Instead of putting yourself down, choose neutral statements, like:

“I don’t know how to do that.”
“That was a mistake on my part.”
“I’m not comfortable doing that task.”
“I’m still learning how that works.”

You can also try saying positive affirmations to yourself every day. Stand up in front of a mirror in your home and say these things to yourself. Here are some examples of affirmations.

“I am strong and capable.”
“I’ll attract positivity.”
“I do my best, and good things come to me.”

Be kind and gentle with yourself. Speak to yourself as you would a much-loved friend!

Here’s how to boost your self-esteem with positivity.

10. Do A Workout

Working out seems like cliché advice for letting out negativity, but it’s said so often because it truly works. Exercising and sweating things out helps you to express negative thoughts easily while also producing feel-good hormones.

It doesn’t have to be a full-on difficult workout. Just a little physical activity for 20 to 30 minutes can have a great effect on your thoughts. Here are some examples of types of exercises that you can do:

Swim
Dance
Go for a walk or a jog
Lift weights
Do yoga
Garden or do chores
Ride a bicycle

These positivity quotes will help lift your spirits

Final Thoughts on Ridding Your Mind of Negative Thoughts

No one wants to be plagued by negative thoughts constantly. By learning to alter certain bad habits, you’ll be able to replace the negativity with positivity. It can be a challenge at first, but with enough effort and hard work, you’ll be able to wave goodbye to days filled with bad headspaces.

10 Signs Someone Is Exploiting You

December 20, 2019 by Power of Positivity

Exploitation doesn’t just happen in professional sectors. Exploiting behaviors can happen in your own platonic, romantic, and familial relationships, too. Anyone can try to take advantage of or manipulate you, and that can make building relationships scary.

Exploitation can be very sneaky and covert. But if you’re able to recognize the signs, you’ll be able to nip it in the bud before it grows out of control and takes over your life.

10 Signs Someone Is Exploiting You

1. They Seem Only To Be Interested In Specific Things

The easiest way to determine that someone is exploiting you is what they seem to be most interested in from you. Yes, some relationships are mutually beneficial due to certain aspects, but your entire bond shouldn’t hinge on something you can give them.

Someone who is taking advantage of you will likely be spending time with you for selfish reasons, to get something out of you. These things may include:

Intimacy
Money
Food
Status
Transportation
A membership to a franchise, store, gym, or another similar establishment
Assistance
Emotional labor

If someone is only showing interest in being around you when one of these things is involved, they may be exploiting you. Sit them down and talk about your concerns, or establish a clear boundary on what you suspect they may be using you for, or stop offering that object at all. Their true colors will reveal themselves in time.

2. You Feel Guilty All The Time

An exploiter often uses feelings like guilt and shame against you to coax you into giving them what they want. If you find yourself constantly feeling guilty to the point that it is affecting the decisions you make involving this person, they may have manipulated you to take advantage of you. It may feel like:

You are never giving or doing enough for them
They have been doing too much for you, and now you owe them
You are always making mistakes that you need to atone for
They are always suffering in some way or other, making you a bad person for saying “no” to them
Your actions, needs, or requests inconvenience them

It’s important to remember that you shouldn’t feel guilty for something forever. If you’ve atoned for a mistake, you needn’t make up for it for the rest of your life. One single action does not lead to a permanent need to atone. If a mistake you’ve made has ruined your entire relationship with someone to the point where it needs to be continuously made up for, it’s best to part ways.

3. They Are Controlling

Someone who is exploiting you will also often try to control you. They need you in their grasp to keep you compliant, after all, and it’s challenging to take advantage of someone who you can’t control to some degree. Someone who is controlling you may attempt to:

Prevent you from doing certain things
Push you to participate in specific actions
Stop you from spending time with other people
Influence your decisions

The tricky part about this is that an exploiter may not be transparent about their control. They may use reverse psychology, mind games, and emotional manipulation to convince you to do what they want you to do, so you have to be extra cautious to detect this behavior.

If someone is actively controlling you in a clear and direct manner by blackmailing you, using fear, or threatening violence, seek help immediately from the relevant authorities.

4. They Punish You Indirectly

Indirect punishment is often not easily picked up on, as it doesn’t involve any obvious actions like hitting, shouting, or the declaration of a punishment. Instead, it involves a lot of passive aggression.

But even when passive punishment is not immediately apparent, you will likely notice it somehow. The negativity will cut through your positive thinking. It is through this method that an exploiter can punish you while maintaining an innocent and understanding facade.

Examples of indirect punishments are:

The silent treatment
Making things more difficult for you
Withdrawing already-promised assistance
Backhanded compliments
Saying things that can hurt you

5. They Are Dishonest

There is no reason for an exploiter to be honest. If they were honest, they would tell you what their intentions are right off the bat, but that’s not what these manipulators do. They intentionally deceive you into achieving the results that they want. There’s no limit to what an exploiter may lie about. Some examples include:

Their life
Past or background
Personal values or opinions
Motivations
Emotions or feelings

If you have reason to believe someone is exploiting you, you should take everything they say with a pinch of salt. Don’t expect them to be honest with you. However, you can call them out on their behavior and specifically request honesty from them and see if they change their tune. Still, someone so deceptive will need to regain your trust through positive actions, and you do not have to give it to them freely.

6. They Pay Attention To Your Weaknesses

An exploiter can’t exploit you if they can’t find anything to use. As such, they may pay extra attention to your weaknesses. They may try to learn how to push your buttons to manipulate you. These weaknesses could be anything, from topics that tend to set you off, to your loved ones, to causes you’re especially sympathetic towards.

Though these weaknesses make you more susceptible to manipulation, that doesn’t mean you shouldn’t have them. These so-called weaknesses aren’t necessarily negative – they’re part of what makes you human. Of course, you care for your loved ones and hate when they are poorly spoken about. Of course, you believe in some causes and are passionate about them. That’s normal and healthy!

But it’s essential for you to keep in mind that these things that you feel strongly about can and will be used against you by an exploiter. By knowing this in advance, you can keep this in mind and be prepared.

7. Your Confidence Is Dropping

A change in your self-esteem with no discernable trigger could be due to an unknown exploiter. Toxic and abusive behavior is a widespread cause of a decline in confidence, self-esteem, and positive thinking, and it can stay with you for years and years.

Manipulators and exploiters can often undermine you and ruin your self-esteem because they continually make you feel reduced to one specific use. You may wonder if they even like you at all or if you’re worth spending time. You may wonder if you can ever do anything right, or if everything you do is destined for failure.

It’s crucial to keep in mind that your self-worth is not defined by anyone else. Only you can set it. If someone is exploitative of you, it doesn’t detract from your value or worth in any way.

8. They Make You Question Your Reality

Gaslighting is a very commonly performed behavior that typically involves making the victim feel like they’re going crazy or losing their grip on reality. They twist events and situations in their favor, implying that you’re misremembering those events. They may use phrases like:

“Maybe you just weren’t paying attention.”
“You’re too emotional.”
“Woah, is your memory getting worse?”
“That’s obviously not what happened.”
“You’re taking this too seriously.”

But a lot of gaslighting is more complicated than one or two simple sentences. It involves slowly and deliberately making you question past events. If you aren’t aware of the manipulation, you may slowly begin to believe it, slowly losing confidence and positive thinking as you go. This is classified as abusive behavior.

If someone gaslights you, you can respond with the following statements:

“That isn’t my reality.”
“I understand your perspective, but that’s not how I see it.”
“We experienced that differently.”
“You cannot change what I experienced.”

9. They Seem To Have Drastically Different Personalities

It feels like you meet a different person every day with an exploiter. In various scenarios, they put on different masks, sometimes becoming unrecognizable.

As an example, they may be extremely polite and friendly in public but then morph into insulting and dismissive people behind closed doors. Why is this done? Well, someone who is taking advantage of you may need to make themselves look more positive or like the “good guy.” As such, they may do what they can to make sure that everyone around them has no reason to suspect their motives, making it difficult for you to seek help.

Another example is that they may seem kind and sweet to you one day, then cruel and biting the next. This is a form of indirect punishment and typically done to inform you that you’ve done something they don’t approve of.

10. They Expect Sacrifice

Someone who is exploiting you is going to want you to keep sacrificing things so they can get what they want. When you don’t, they may treat you like you’ve wronged them.

There’s nothing wrong with making sacrifices for someone, but if you make them again and again while it feels like you’re never giving enough, you’re being exploited – even more so if they seem to expect this of you.

You should also pay extra attention if this person never seems to want to make similar sacrifices for you. If every favor you request is turned down for a wide range of excuses, even after you’ve done so much for them, you’re being taken advantage of.

Final Thoughts: Take Swift Action if Someone Is Exploiting You

So, should you immediately cut off anyone who does any of these signs someone is exploiting you? Not necessarily. Exploitative behavior can sometimes be unconscious, and while that doesn’t make it right, it does mean the actions are changeable. Sit down and talk to the person who is doing this to you with honest and direct communication and see if any changes come of it.

But if someone exploits you again and again, even after you speak to them and ask them to stop, it’s time to cut them off. Don’t feel ashamed of saying “Enough is enough” and showing an exploiter the door.

Psychology Explains How Journaling Can Relieve Depression

December 20, 2019 by Power of Positivity

Depression and writing, or any form of art, seem to go hand in hand. When we think of some of the “Greats” in literature, painting, acting, and music, a tendency toward depression or bipolar disorder appears to be one of the qualifying factors to their greatness.

Is it possible that it’s a coincidence? Perhaps a representation of particular personality traits shared with many of those with a mental illness? Whichever it may be, writing has been shown to help those with depression. Psychology explains how journaling can relieve depression.

Is there a connection between creativity and mental illness?

Psychologists have been attempting to determine if there is a connection between creativity and mental illness for many years. Are we just drawn to the drama of romanticizing an artist’s pain and struggle similarly to our morbid attraction to the concept of vampires, or are these agonized souls truly blessed and cursed with creativity due to mental illness?

In 2017, a study by Christa L. Taylor of Albany State University was published in Perspectives on Psychological Science, attempting to get to the root of this question. Are creatives more prone to mental illness vs does mental illness make one more creative?

Christa analyzed over 36 studies. First, she focused on if creative people were more prone to a mood disorder. She compared various creative types in 10 different studies and discovered that more creatives than non-creatives tended to be bipolar.

The study results

Interestingly enough, those with chronic but functional depression were found to be equally creative and not creative.

The next question was, are those with a mood disorder more likely to be creative? Her conclusion was two-part. Firstly, that no, having a mood disorder did not make you creative in general. The second part was that yes, bipolar or severely depressed individuals tended to be more artistically creative or likely to excel in painting or an expressive art form in comparison to just able to creatively troubleshoot or find differing options from the norm.

That said, the numbers in comparison to the creatives without a mood disorder were very tight and, therefore, left room for interpretation.

Overall, her analysis showed that yes, creative people tend to be more prone toward mood disorders, but mood disorders did not guarantee you would be creative.

Fortunately, journaling does not necessarily require creativity nor a mood disorder, even if it can be effective in helping both.

What is journaling, and how can we use it?

Journaling is the organized writing for the purpose of your choosing, with somewhat regularity and using a medium of your choice. It is similar to a diary, except it isn’t necessary to do it every day, and you aren’t limited to writing about events in your life, as is typical of a diary. Also, a journal can be supplemented with drawings, magazine images, or photos similar to a scrapbook. Some apps can even allow you to add vocalization recordings if you prefer.

Many people use a journal to:

Express their emotions
Track momentous occasions such as a pregnancy term, the birth of a baby, after a significant health diagnosis, moving to a new area or starting high school.
Maintain a daily log of life events
Express gratitude or affirmations
Project ideas including for creative writing
Clear their head when overwhelmed with thoughts or ideas
Track diet and exercise
Goal setting and tracking

A journal can be used any way you want it. With current technology, you could do it on your desktop or laptop computer, use an app on your phone or tablet, or you can keep it simple and use a notebook or particular book designed for journaling. It is all up to your preference. There really aren’t any rules about journaling other than, ideally, you want to be consistent in using it for what you designated it for. That designation may change over time but the point is that you choose to write for a purpose with some regularity, even if it is only once a month.

Effects of depression on your brain

Depression is a mood disorder that not only affects your emotions, but it also affects your brain and its functions.

Various regions of the brain begin to shrink within 8-12 months of being depressed. The areas affected are:

Hippocampus

Hippocampus is responsible for learning and memory. Especially involved in turning short term memories into long term memory.

Thalamus

Thalamus is a general operator of the brain. It receives outside information from all the senses, except for the sense of smell. It then relays that to the rest of the brain.

Amygdala

The amygdala helps to regulate emotions correlated to survival, especially fear. It also plays a role in your memory and your sexual desire and response.

Prefrontal cortex

The prefrontal cortex, which sits in front of the frontal lobe, is responsible for the ability to be organized, plan, reason, and our ability to adapt to changing situations.

Frontal lobes

Frontal lobes are responsible for your movements, ability to problem solve, memory, language ability, impulsivity, being spontaneous, your ability to use social skills, and your sexual behavior.

Inflammation of the brain

Brain inflammation also proves in studies to play a factor in depression. Brain inflammation results in less plasticity due to the shrinking of brain cells and neurons not effectively firing. This leads to a decrease in brain function.

Decreased oxygen to the brain.

Studies prove that depressed individuals tend to have less oxygen in their brains. This is believed to occur because depressed individuals tend to have depressed respiration, or they take slow, shallow breaths. Less oxygen results in furthering the inflammation and a decrease in functioning.

How does journaling help to relieve depression?

Being depressed creates damage to various brain functions, which adds to the challenges of managing daily life as well as the additional symptoms of depression. The longer you are depressed, the harder it becomes.

Journaling is a great method to counter not only the mental functioning but also with the emotional turmoil, which is a part of depression.

What are the emotional and therapeutic benefits of journaling?

For some people, just being able to express their emotions or thoughts can help decrease the weight of them. Many individuals with depression don’t feel they have anyone to talk to. They hold in what they are feeling. This adds to the feeling of them being overwhelming. Writing about your emotions allows you to take control and make sense of the whirlwind in your head.

Getting emotions out can offer perspective. Putting your emotions down and then going back, can allow you to take a step back and review why you are feeling this way. You can see steps to handle the triggers better, or possibly identify where you may have misconstrued something. Showing these excerpts to your therapist can also assist them in showing you additional coping mechanisms and differing perspectives that perhaps you couldn’t see at the time.

Journaling, especially if using it for gratitude or affirmations, can reflect back to your positivity. The act of writing out gratitude and affirmations before going to bed results in better sleep. When written in the morning, people tended to feel more positive throughout the day.

Great way to track your emotions. There can be patterns of why a person feels depressed. A week of cloudy days, higher or decreased hormones during the month, or having to split time with parents. There can be a variety of things actually triggering the depression. Keeping a log of what is going on in our lives and how we feel can allow us to see the pattern.

How does journaling help the brain function improve while depressed?

As stated above, several brain functions decrease in their ability the longer an individual is depressed. Memory, problem-solving, organization, focus, and learning, to name a few. The act of journaling can help offset that decline or at least provide a tool to decrease its impact on your life. It is important to note that they are far more successful when you journal using handwriting as opposed to typing or a screen.

1 – The physical act of writing

The physical act of writing reinforces memory because it uses both motor skills and active memory. As we decline, we lose a small amount of memory and organizational skills. Thus, handwriting out your schedule, affirmations, gratitude, or goals reinforces them to your memory through muscle memory as well as active memory.

2 – Your attention to your task

Handwriting forces you to slow down and really pay attention to what you are writing. This forces you to recognize what you are writing. You will focus and organize thoughts and spend valuale time on reflection and retention.

3 – Journaling as meditation

Writing is also meditative, which can relieve stress. Stress is one of the biggest killers of focus, organization, and memory. The more stressed you are, the less you are analyzing, and the more you are reacting. Each person tends to write at a set pace. This pace creates a rhythm for your body and mind to follow, much like practicing breathing for meditation. Interestingly enough, if you listen to someone read out loud, as the listener, you will mimic their pace as well.

Final Thoughts on Journaling for Relieving Depression

Journaling is an excellent, flexible way to stay organized, record memories, track accomplishments and goals, and relieve depression. It allows you to express yourself emotionally, to keep your mind sharp and to stay one step ahead of depressive symptoms.

Managing depression is possible. Being happy is possible. Beating the challenges of your every day is possible. Journaling is the perfect way to remind yourself of how you are a survivor beyond the symptoms of depression.

Researchers Reveal How Ginseng Can Reduce Obesity and Burn Fat

December 20, 2019 by Power of Positivity

It’s time to talk about that dreaded “F” word. No, not that “F” word! The other one: Fat. With the holidays, we all put on some extra pounds, mostly related to excess calories that we don’t burn off until afterward if we are diligent. Fat cells can consist of 3 different types, and we store fat in 3 different ways. It turns out, one kind of fat cell is both a blessing and a curse. It is the fat on our body that can help you burn off the other two. Sadly, we don’t generally have a lot of that fat, so we need a little help. Ginseng may be that help. Researchers reveal how ginseng can reduce obesity and burn fat.

Fat cells and storage on our body

Our body stores three different fat cells in 3 different ways. We have white, beige, and brown fat cells. The actual name for fat cells is adipocytes, and they serve several crucial functions for our body.

They produce and release necessary hormones
They protect our nerve endings
Bind to proteins to act as messengers
Store vitamins and minerals
Keep us warm and maintain body temperature
Provide stored energy

Subcutaneous Fat

Subcutaneous fat is the fat we are used to talking about and that we pay the most attention to. It’s the most visible fat that women see on our thighs, butt, and stomach. Men usually accumulate it on their belly. It makes up about 90% of the fat on our bodies. It forms over our muscles under our skin. That’s why it so easy to pinch. It can consist of white or beige fat cells.

For women who spent most of their life with thick thighs and wide hips but slimmer waists, the fat they accumulated was doing less harm than those who tended to carry their fat around their waist. Sadly, thanks to menopause, the perk of being pear-shaped begin to change, and all women start to gain weight around their waist.

Scientists have stated that belly fat is one of the contributing factors toward heart disease or stroke. Waist measurement higher than 35″ for women or men with a waist higher than 40″ are at increased risk of heart disease.

As much as we dislike our white fat, it does serve a purpose. Well, two to be exact.

Stores energy to use when we need it
Produces hormones and sends them into the bloodstream

When our white fat cells are still small, a hormone called adiponectin is created, which is an anti-inflammatory, and it aids in controlling our blood sugar. It makes our muscles and liver sensitive to insulin, which then decreases our chances of developing diabetes or heart disease.

However, when we gain too much white fat, those cells become bigger, and our opportunities begin to increase for heart disease and diabetes because the production of adiponectin slows. This is why doctors agree that too much subcutaneous fat, especially around the waist, is detrimental to our health. It also creates a hormone called leptin, which signals to our brain when we are full.

Visceral Fat

Visceral fat is the most dangerous fat, primarily due to its location. It consists of white fat cells and forms deep in the cavity of our abdomen, around our organs. We can’t see it nor touch it. Visceral fat can only be seen with a CT scan. Doctors generally tell people that if you have belly fat, then you also have visceral fat. Estimating the amount of visceral fat you have may be difficult. The general rule is that if you have a BMI of 25 or more, than you have visceral fat.

Visceral fat is a factor in:

Cholesterol levels
High blood pressure
Diabetes
Potentially dementia
Heart disease and stroke

Essential Fat

Essential fat is the necessary fat for our bone marrow, fat around our eyes, our nerve endings, and around the membranes of our organs. It doesn’t produce much energy or adds to our bulk.

What about those brown fat cells?

Brown fat cells are the fat cells which kick in when you get cold. They are part of the reason some say that you can burn more calories sleeping in a cold room.

It stores in locations like the neck, shoulders, and chest. As children, we have more brown fat cells than we do as adults. Leaner individuals tend to have more of it than overweight or obese people. Yet, the amount is still minimal in comparison to white fat, no matter your size. Let’s say you have 20 pounds of white fat on you, maybe 2 oz of that is brown fat, for example.

The exciting factor about brown fat is that is can burn off white fat.

This, of course, has many scientists interested in how we can learn to use that to decrease obesity and improve our health. It is believed that it contains more mitochondria that use white fat as fuel.

A study performed at the University of Munich, also demonstrated that it might be possible that food can trigger this same thermogenic process in brown fat. The act of eating and digesting already uses up 10% of energy through muscle contractions of the intestines, secretion, and the process of digestion. Volunteers ate a high carbohydrate meal, and the scientists measured the level of activity in the brown fat cells. This confirms that somehow brown fat cells play a role in our digestion of food and possibly our sensation of fullness after eating.

The study published showed how it may be possible to trigger the activation of brown fat cells and convert beige fat cells into brown fat cells through the use of ginseng.

Ginseng and burning fat to reduce obesity

Ginseng is an herb that is most commonly recognized by two types, Asian ginseng or American ginseng. Two of its chemicals have been identified as potentially contributing to various health conditions or improvements. They are ginsenosides and gintonin. The reported health benefits consist of:

An antioxidant that can reduce inflammation
Help the brain’s memory
Improve mood and behavior
Aid in erectile dysfunction through the production of nitric oxide
Strengthen the immune system
Help in combating fatigue and improving energy levels.

Now, we may be able to add a fat burner to that list. A recent study published in BMJ has potentially found a correlation between the benefits of ginseng and increasing brown fat cells and their thermogenic performance. This study was performed by a team of Chinese scientists associated with the Chinese Academy of Sciences.

The scientists chose to attempt to determine the source of the weight control benefits believed to occur with the use of ginseng by targeting gut bacteria. They would then aim to identify the corresponding long-chain fatty acids which appear to be related to ginseng’s weight management potential.

Scientists injected mice with ginseng extract and then tested for gut bacteria reaction. They were able to see that the gut bacteria Enterococcus faecalis then produced a long-chain fatty acid called myristoleic acid. Together, the bacteria and the acid reduced white fat cells through activating the brown fat cells and beige fat cells converted to brown fat cells. The results prove that it is the relationship between gut bacteria and long-chain fatty acids, which could play an instrumental role in developing a medication for obesity through brown fat cells.

Learn the many benefits of green tea (including ramping up your metabolism to decrease obesity).

Final Thoughts on Using Ginseng to Reduce Obesity

For many people, excess fat is of great concern in regards to overall health. Excess weight from fat links to high blood pressure, heart disease, high cholesterol, diabetes, and potentially dementia. While age, hormones, and genetics can play a significant factor in how our weight and fat is distributed, our choices play a vital role as well. Learning the methods of dieting and exercise to keep that ratio in proportion, especially in relation to waist size, is a significant part of limiting that fat gain.

A percentage of fat gain, particularly around the waist, is of grave concern medically. Scientists have been seeking a way to make getting rid of it more manageable. Medication cannot take the place of diet and exercise, but helping our bodies to maintain themselves is a good step. Researchers revealing that ginseng can burn fat and reduce obesity by getting brown fat cells to activate more often is a great step.

10 Proven Health Benefits of Gingko Biloba

December 15, 2019 by Power of Positivity

Gingko Biloba also called the ‘maidenhair tree,’ is an ancient tree native to China. Gingko Biloba is the last remaining species of the Ginkgophyte family.

And here’s an interesting fact–Gingko trees date back to the Triassic period from around 201 to 252 million years ago! In fact, a Gingko tree can live up to 1,000 years and ascend to a height of 120 feet.

Gingko offers numerous proposed health benefits. Thus, it is one of the best-selling herbal supplements in the United States and Europe.

Ancient Chinese medical practitioners used the leaves and seeds of the ginkgo tree for thousands of years. Additionally, modern research studies primarily use Ginkgo biloba extract (GBE) from the tree’s dried leaves. GBE is highly concentrated and thus is better equipped to treat potential health problems.

In this article, we’re going to focus on the proven health benefits of ginkgo.

Let’s do this!

The 10 Proven Health Benefits of Gingko Biloba

Here you’ll learn the ten proven health benefits of gingko.

Improves Circulation

In traditional Chinese medicine, health practitioners administered gingko seeds to their patients. It allowed the unobstructed passage of energy to different organs. As it turns out, these early advocates of gingko were onto something.

Fast-forward to today, and one of the better-researched areas of Gingko Biloba is increasing blood circulation. In a 2008 study published in the journal Phytotherapy Research, Chinese scientists tested the efficacy of GBE in treating patients of coronary artery disease, or CAD.

In the research, 80 CAD patients received either GBE or a placebo. Researchers then measured patient circulation using ultrasound (‘Doppler ultrasonography’). Patients who underwent GBE treatment showed “significant improvement” in blood flow to the left anterior descending artery, implicated in lowering the risk or improving the symptoms of CAD.

May Reduce Dementia and Psychiatric Symptoms

The research returned mixed results for the effect of GBE on dementia symptoms. However, some evidence suggests that it may help in some cases. Also, Gingko may help to reduce specific psychiatric symptoms such as anxiety.

In a meta-analysis published in the journal Current Topics in Medicinal Chemistry, researchers “explore[ed] the effectiveness and safety of Gingko Biloba in treating mild cognitive impairment and Alzheimer’s disease.”

The research team included 21 randomized clinical trials (RCTs) comprising 2,608 patients in their analysis. They concluded that, when “compared with conventional medicine alone,” Gingko Biloba substantially improved Alzheimer’s patients’ scores on a clinical test of cognitive function.

Enhances Brain Function

Herbalists widely recommend Gingko Biloba for its supposed positive effects on cognitive function.

In a systematic review published in the journal Evidence-Based Complementary and Alternative Medicine, researchers analyzed the results of eleven randomized control trial (RCT) studies. Study participants had a diagnosis of Alzheimer’s disease (AD).

Dementia patients scored higher in clinical tests of overall cognition. Additionally, patients demonstrated improvement in the ‘activities of daily living’ (ADL) measurement scales. ADL measures the capacity of patients diagnosed with dementia conditions such as AD to live independently.

Less clear is the effect of GBE and other forms of gingko on the cognitive function of otherwise healthy individuals. Some evidence suggests that GBE effects are “non-significant” for this demographic.

Reduces Anxiety Symptoms

A decent amount of research points to gingko minimizing the symptoms of anxiety.

In a randomized study published in the Journal of Psychiatric Research of 107 people with a generalized anxiety disorder (GED) or adjustment disorder with anxious mood (ADWAM) were given 240 milligrams (mg) of GBE, 480 mg of GBE, or a placebo over four weeks. After this time, the participants were assessed for feelings of anxiety, tension, and aggression.

The measurement instrument used in the study was the Hamilton Anxiety Rating Scale (HAM-A). The HAM-A has a total score range of 0 to 56 points. HAMA scores decreased significantly for GBE users, by 14 and 12 points for the 480 mg and 240 mg doses, respectively.

Reduces Depression Symptoms

Some researchers posit that the anti-inflammatory properties of gingko contribute to its ability to lessen depressive symptoms. An article published in the journal Handbook of Experimental Pharmacology explains the correlation between inflammation and depression:

“Chronic exposure to increased inflammation … [drives] changes in neurotransmitters and neurocircuits that lead to depressive symptoms.” Higher than normal inflammation levels may also interfere with the efficiency of antidepressant medication, the researchers add.

Fights inflammation

Speaking of anti-inflammatory, it turns out that ginkgo is a potent agent for counteracting the dangerous long-term effects of chronic inflammation. In fact, the inflammation-fighting properties of Gingko Biloba are the biggest reason why the herb has such a wide variety of health uses.

Chronic inflammation means that the immune response is out of whack – and this can cause severe damage. A dysfunctional inflammatory response can damage healthy cells, organs, and tissues, leading to DNA damage, internal scarring, and tissue death.

Multiple studies over the years have demonstrated the powerful anti-inflammatory effects of gingko. In a 2008 study published in the journal Carcinogenesis, researchers from the University of South Carolina found that standardized GBE can “prevent and treat colitis,” a chronic inflammatory condition of the colon.

Excessive inflammation links to a variety of medical conditions, including asthma, cancer, dementia, heart disease, obesity, rheumatoid arthritis, and type 2 diabetes. Other natural supplements that help reduce inflammation, including curcumin, fish oil, garlic, ginger, and lipoid acid.

May Promote and Support Eye Health

While research into the effects of gingko on eye health and vision is still in the relatively early phases, preliminary studies have shown some potential. Per the Mayo Clinic, there’s at least some evidence that ginkgo may prevent the worsening of age-related macular degeneration, which is the leading cause of vision loss into old age.

In a study published in the journal Current Opinion in Ophthalmology, GBE supplementation increased blood flow to the eyes of patients with glaucoma. Per the authors: “GBE has been shown to have … vascular effects, making it potentially effective in treating glaucoma.”

Researchers attribute these effects to the vasodilation properties of ginkgo. Vasodilation is the medical term for the widening of the blood vessels, which promotes the passage of blood.

May Reduce Blood Pressure

As mentioned, Gingko Biloba contains vasodilatory elements. Some research has connected these properties to potential positive cardioprotective effects.

In a study published in the American Journal of Hypertension, researchers tested the effects of a 240 mg daily dose of GBE on blood pressure and incident hypertension. The study’s participants included 3,069 elderly subjects with an average age of 79 years.

At follow-up, the researchers discovered a decrease in the number of hypertensive individuals and an increase in ‘normotensives’ – those within a healthy blood pressure range.

In another study of individuals aged 21 to 57 years, a daily intake of 120 mg of Gingko Biloba for three months lowered blood pressure. A reduction of 6 percent and 21 percent in systolic and diastolic BP was found, respectively.

May Help Treat Migraines

Typical migraine symptoms include a throbbing headache, fatigue, dizziness, loss of appetite, nausea and vomiting, sensitivity to light and sound, and pale skin.

Although there are relatively few studies that focus on gingko as a migraine treatment, some evidence exists that it may be beneficial. In one small study, 50 Italian women suffering from migraines took gingko supplements over four months.

In another study of school-aged children, the combination of Gingko Biloba along with coenzyme Q10, riboflavin, and magnesium led to a reduction in the number of migraine attacks.

May Reduce Asthma and COPD symptoms

Some research points to a potential beneficial effect of Gingko Biloba on asthma and chronic obstructive pulmonary disease (COPD). Benefits are attributed to the anti-inflammatory properties of gingko, which theoretically reduces the inflammation in the airways and lungs.

In a study published in the Journal of Huazhong University of Science and Technology, 75 patients with asthma were split into four groups. One of the groups received a combination of traditional asthma medicine (fluticasone) and GBE. Researchers concluded the following:

“GBE [can] significantly decrease … inflammatory cells … in the asthmatic airway and relieve the airway inflammation,” noting that “GBE may be used as a complement to … therapy for asthma.”

Final Thoughts: Before Taking Gingko Biloba

Gingko Biloba, particularly gingko Biloba extract, contains properties that resemble those of stimulants. For this reason, children should not take gingko supplements.

Gingko may produce negative interactions when consumed with certain medications. Do not take gingko if you are on any of the following over-the-counter or prescription medicines:

– Anticoagulants/antiplatelet drugs (“blood thinners”)

– Anticonvulsants (“seizure medicines)

– Alprazolam (Xanax)

– Buspirone (BuSpar)

– Efavirenz (Sustiva)

– Fluoxetine (Prozac)

– Liver-altering medications (all)

– Trazodone (Desyrel)

As a general rule, for your safety, speak with your doctor or other qualified health professionals before taking any form of gingko.

Improves Circulation

May Reduce Dementia and Psychiatric Symptoms

Enhances Brain Function

Reduces Anxiety Symptoms

Reduces Depression Symptoms

Fights inflammation

May Promote and Support Eye Health

May Reduce Blood Pressure

May Help Treat Migraines

May Reduce Asthma and COPD symptoms

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