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3 Habits That Raise Resilience

September 22, 2023 by Lakeisha Ethans

To both manage and process these things while also bouncing back from them, you need to have a healthy amount of the trait known as psychological resilience. The weight of problems, the world, other people’s expectations, and demanding situations can slowly drag you down over time. So, how do you become more resilient?

Most people don’t start their lives with a lot of resilience. It’s a skill that has to be sharpened and honed over time. It’s also a self-fulfilling cycle; whether that cycle goes up or spirals down is up to you. Never building your resilience means that you remain weak. Continually gunning for resilience means you get better each time!

So, how can you hone your mental strength and fortitude to withstand even the most powerful storms? Here are three habits to increase psychological resilience.

1. Have Healthy Morning Routines to Increase Resilience

How you start your day surprisingly significantly affects your psychological resilience. Studies show that routines benefit resilient people’s productivity, well-being, and other common factors. This is because of a daily routine:

Begins your day with productivity, which you can maintain throughout the day
Boosts your confidence by starting you off on the right foot, so you have more strength and trust in yourself through the day
Reduces the stress that comes with doing things randomly and trying to stay on top of that randomness
Helps you to follow healthy habits in an adaptable routine
Helps you to gain energy to face the rest of the day
Prevents forgetfulness, giving you the mental space to adapt to things throughout the day

This is also partially why so many successful people have good morning routines. Their healthy habits have allowed them to thrive and overcome obstacles to rise to the top. Some good habits to add to a healthy morning routine include:

· Get Moving to Be More Resilient

Morning exercise can sound unappealing to those not used to it, but it has many benefits. It can help to energize you and make you feel ready to face the day, boosting your confidence and sharpening your mind. It doesn’t have to be rigorous, either – you’re welcome to hit the gym, but you’re also welcome to simply If you really can’t fit some movement into your morning routine, do try to include it elsewhere in the day; studies show that it can improve your psychological resilience regardless, as well as your mental and physical health!

· Wake Up With Your First Alarm

Do you fall into the habit of slapping the “snooze” button as often as possible before finally, grudgingly getting up half an hour or an hour later? It’s relatable, but it is likely affecting your headstart to the day. When alarm clocks ring, they jolt you awake and inflict grogginess by causing sleep inertia. This is when you face damage to your motor and cognitive abilities as you are rudely awakened from your Circadian rhythm. When you hit snooze, you repeatedly subject yourself to that. These effects may continue to affect you throughout the day, dropping your resilience on both a physical and psychological scale.

· Wake Up At The Same Time Daily

Research shows that irregular sleep patterns can lead to decreased performance and well-being. The human body prefers to run on a regular rhythm, so it will naturally benefit from rising at the same time every morning – even on days off and when you have nothing to wake up that early for! When you don’t allow your body to run on a rhythm that works for it, you set yourself up for a rough and challenging day where your desire to be resilient decreases from the get-go.

· Do Something You Enjoy

While focusing on productivity and getting things done is an excellent way to start a morning, don’t forget that it’s also a great opportunity for me-time. Listen to music you like, read a book you enjoy, or eat a meal you love to start the day feeling positive. As you do these things, mindfully appreciate and immerse yourself in these things, and appreciate them, so your gratitude also powers your psychological resilience!

2. Always Keep Learning to Gain Resilience

It’s a crime that so many people think that learning stops after graduation. In reality, we never stop learning – we only start to reject new lessons. One of the most crucial habits for psychological resilience is to keep on learning and growing. You become stronger by overcoming hurdles and learning new things about yourself. This means you must actively do what you can to continue learning. Here are some tips in this regard:

· Use Past Experiences As Lessons to Become Resilient

Many people would rather forget the negative or cringy things they’ve done in the past. But what’s more important than being free from past pain is learning how to use that pain to inform your present and future. Each mistake you have made, and each situation you have been through has the potential to teach you amazing things. By continually utilizing past knowledge, you never stop leveling up.

· Embrace Challenges to Increase Resilience

Failing to grow your comfort zone is tempting, but learning anything notable without doing so it is sometimes tricky. Embrace challenges and take calculated risks. Even if you fail, you’ll gain something from these so-called failures – more lessons to use in your life as you move on! You’ll also learn new things about your capabilities, bolster your self-esteem, and encourage you to take on more challenges.

· Welcome Change to Be More Resilient

Change is inevitable, and it’s not something that you can fight. Many fear change, preferring the safety and comfort of a predictable life. But holding onto the status quo will likely leave you stagnant or eventually blow over and force you to move forward. Those with high psychological resilience are excellent at adapting to new situations and embracing change, according to studies. So why not practice this habit to ensure continual growth?

3. Do Visualization Exercises to Increase Resilience

Visualization is a powerful process. At its core, this is a relaxation technique where you use your imagination to create tranquil, relaxed, and happy feelings. It’s a common technique for:

Keeping sight of goals
Maintaining motivations
Managing stress and anxiety
Calming fight-or-flight responses
Bringing you out of survival mode
Distractions from distressing events
General daily serenity

Visualization is powerful because the human brain believes what it “sees,” even if those things aren’t necessarily real. While this can harm forms of cognitive dissonance like confirmation bias and self-fulfilling prophecies, it has positive effects that you can harness for psychological resilience.

6-Steps to Be More Resilient:

While you can do visualization anywhere if you need to calm your nerves quickly, when you’re performing a habit of resilience, you should dedicate a particular time to it. Try setting aside anywhere from ten to thirty minutes daily for visualization exercises. Some people find ten minutes to be sufficient, but if you enjoy doing it for longer, allow that time to relax! Here’s how to perform visualization to increase psychological resilience:

· Step 1

Set up a peaceful environment. Find somewhere with a friendly, low amount of lighting. If it helps, you can also be entirely in the dark. Eliminate distractions by locking the door, leaving your electronic devices outside, and turning off noise-making items.

· Step 2

Get yourself comfortable. Take off heavy jewelry and loosen any overly tight clothing, including scarves, neckties, and belts. You can wear something very comfortable, such as what you’d use to sleep, or you can even choose to be nude if you prefer. Then, choose a place to lie or sit in a comfortable position.

· Step 3

Use deep breathing to slow your breathing down. Close your eyes and focus on your breathing. Take note of how your body, including your chest and stomach, rises and falls in response to your inhalations and exhalations. It can be helpful to count as you go, inhaling for four seconds, holding your breath for seven seconds, and then exhaling for eight seconds. Research shows that your brain responds to your breathing patterns and associates them with different emotions when you slow your breathing. Therefore, when you have slow, even breaths, you naturally relax.

· Step 4

Now, choose the type of visualization you’d like to perform. For example, you can opt for generally pleasant imagery to manage stress and anxiety, or you can use this to manifest the achievement of your goals. You can even choose to use visualization as a form of personal affirmation–and to become resilient.

· Step 5

For imagery-type visualization, think of a place that makes you feel happy and calm. For example, imagine yourself in a wooded forest near a river. Now, engage your senses in this imaginary landscape. See the swaying of the trees. Hear the gurgling of the river and the rustling of the leaves in the wind. Smell the relaxing scents of nature and the woody scent of grass. Feel the soft ground beneath your feet and the gentle breeze on your face. Before long, you’ll be completely absorbed in this imaginary place and will feel calm and relaxed.

· Step 6

For manifestation-type visualization, you’ll need to imagine yourself achieving a difficult goal that you’ve been struggling with or that may be difficult. For example, you might imagine your strong confidence on the day of a big presentation. Or you may picture yourself in your dream job or home. Or perhaps you imagine positive social interactions at a daunting party that you’re frightened of because of social anxiety. It sounds far-fetched, but this works. Studies state that when you visualize good things, you reduce stress, boost resilience, and gain a better self-image.

Final Thoughts On Some Habits To Increase Psychological Resilience

Psychological resilience is crucial to a healthy, happy life with good mental well-being. It allows you to learn, grow, adapt, and be better while strengthening your relationships with others and yourself. If you struggle with being resilient, don’t worry! Incorporate these three habits into your life, and you’ll be able to sharpen the skill.

Scientists Explain 4 Sustainability Steps for Fashion

September 21, 2023 by Sarah Barkley

When people think of an eco-friendly lifestyle, they don’t often consider the fashion industry. You might think of minimizing plastic waste as not using straws, investing in a reusable water bottle, or opting for paper grocery bags to make a more sustainable environment. While these actions are beneficial, the fashion industry is one of the largest sources of plastic waste.

The fast fashion industry and online influencers often promote having a new outfit for every life experience. This situation leads to throwing away clothes and filling the landfill with items that won’t decompose into the soil.

Sustainable fashion involves an environmentally friendly design, creation, and distribution. Ethical fashion is a similar concept that relates to the treatment and rights of workers. For vegans, it also relates to avoiding using parts of animals, including fibers. Many satchel bags are now made from eco-friendly materials, aligning with both sustainable and ethical fashion principles.

Why Most of the Fashion Industry Is Not Sustainable

Sustainability in the fashion industry must involve methods that will continue to be effective long-term. However, the fast fashion industry is widespread and involves clothes purchased at low prices. When this occurs, people often wear the pieces only a few times before throwing them away.

The fast fashion industry isn’t sustainable because it uses natural resources at high rates. It also exploits workers and produces lots of waste. These brands can market at least one new clothing collection weekly, while sustainable brands might have one per season.

Fast fashion and new trends increase product demand, leading to mass production at the lowest possible cost. Brands want to give consumers what they desire and cultivate a culture of replacing clothing too quickly.

Experts indicate that over thirteen million tons of clothing and footwear waste occurred within one year. Of the thirteen million tons, more than half ended up in landfills.

Polyester and Other Plastics

The fashion industry uses many resources to produce clothing, including fossil fuels. Polyester is a petrochemical product that uses oil and gas to make the material. It has overtaken cotton as the leading material used in fashion.

The clothing industry can use polyester in many items, which holds up better than other options. It’s often marketed as a sustainable material because it doesn’t use water or land like cotton. However, it uses other natural resources and leads to further detrimental emissions.

Research shows that polyester also uses large amounts of energy during production. In one year, producing clothes emitted 282 billion tons of carbon dioxide. With that being the case, it radiated triple the amount of carbon dioxide as cotton production.

Other plastics used in fashion include nylon, acrylic, and elastane. The plastics used in clothes are hard to recycle, leading to increased waste.

Polyester and other plastics shed tiny plastics called microplastics that pollute oceans, freshwater, and land. It also can cause inhibited growth and reproduction in animals and deformities in marine life.

The Collapse of the Rana Plaza Factory

Producing cheap clothes might be inexpensive for the consumer, but it’s highly detrimental to others and our environment. One instance is the Rana Plaza factory collapse in Bangladesh, where more than 1,132 people lost their lives. This collapse isn’t the only tragic accident inside fast fashion factories.

Tragedies like these can show how costly seemingly cheap items are. Factories are not maintained appropriately, and they don’t prioritize employee well-being. Many factories contribute to building collapses and fire incidents without standards and proper maintenance.

In Bangladesh, factory workers earn some of the lowest wages in the world. Many employees are women and girls, and work-related accidents and death are common. The factories also pour toxins into the planet, potentially causing diseases.

There Is Hope for the Fashion Industry

While this information might feel overwhelming, there is hope for sustainability in the fashion industry. They can use organic materials, biodegradable dyes, and engineer products with zero waste. Some brands already utilize these techniques, and you can find many sustainable options.

Some of the Things to Look for When Investing in Sustainable Clothing

You can start making changes while the fashion industry and consumers are still learning. These changes help promote sustainability, and you’ll support brands who make an effort.

The things to look for include:

Low-impact organic materials: This type of material couple includes hemp, linen, silk, wool, cotton, cellulose fibers, and leather. These options are biodegradable and can compost into the soil rather than sitting in a landfill.
Pre-existing materials: Look for manufacturers that use recycled fibers, up-cycled materials, and deadstock fabric. Deadstock fabric is a material that was never used and would otherwise be thrown away.
Eco-friendly dyes: The dyes and textile treatment processes can be toxic. Look for eco-friendly options to do your part.
Low waste designs: Design often involves cutting out patterns and having leftover material. Low-waste designs find ways to reduce material waste, use less water, and decrease energy use during the manufacturing process.
Locally made: There’s less shipping involved when choosing clothes made close to home, reducing the carbon footprint.

4 Tips to Help Fashionistas Make Sustainable Choices

Sustainability in the fashion industry isn’t only about one concept. It includes multiple ways to achieve the goal of sustainability. Understanding the sustainability steps for fashion can help you make beneficial changes in your life.

1 – Do Your Part to Eliminate Purchases of New Clothes

Avoiding purchases of new clothes doesn’t only apply to what you purchase. It also applies to what you do with your unwanted garments.

Donating or reselling your used clothes eases the environmental burden of producing new garments. Right now, less than 15% of clothing gets donated or recycled.

Additionally, doing your part means avoiding buying new clothes. Instead, shopping secondhand can offer styles you love while easing the environmental burden.

One idea is to search for a used option online when you see something you love that’s brand new. You can get the same item for a lower cost while promoting sustainability. If you don’t love online shopping, you can browse resale shops for pieces you love.

You can also find used sustainable clothing that is durable and long-lasting. When you shop this way, you’ll have pieces that last for years before becoming worn out.

2 – Find Brands that Use Sustainable Fashion

Some companies are working toward using more recycled and eco-friendly materials to promote sustainability. Experts indicate that making one pair of jeans takes 1,800 gallons of water. Producing clothes leaves a carbon footprint, but some brands have turned toward sustainability.

Changing how you shop and opting for sustainable brands can make a difference. In the past, sustainable clothing was unaffordable or unattractive to some consumers. But that is slowly beginning to change. Some brands make attractive pieces sustainably, allowing you the best of both worlds.

However, you must be careful of greenwashing, which occurs when a brand says they’re sustainable when they’re not. Some brands will claim to make sustainable changes to increase sales.

Commonly, you’ll see brands using green graphics to imply sustainability. They’ll also ask you to donate your old clothes and offer rewards if you do. These greenwashing brands still encourage you to buy new items and don’t change the unsustainable production methods.

Do research before changing your shopping habits by buying sustainable items. Researching sustainable brands can help you determine the ones that align with your values.

3 – Focus on Choosing Timeless and Evergreen Trends

Fashion repeats itself, and pieces in style decades ago are becoming popular again. Choose high-quality items that won’t quickly go out of style so you can reuse them long-term.

Choosing clothing that isn’t seasonal can help, too. You won’t have to buy so much if you have pieces that will work in your wardrobe all year. Your clothes likely have more ways to style them so you can use them throughout the year.

4 – Learn to Repair or Repurpose Your Clothes

Making clothes allows you to make ethical choices and create pieces you love. Learning how to sew can help, allowing you to fix holes or breakage instead of throwing things out.

You can also learn to make new fashion pieces by upcycling what you already have. It allows you to have something new and unique without giving into the fast fashion industry. You don’t have to know how to cut, stitch, or re-stitch (although it could be a handy skill) because there are other options.

Consider bleaching jeans, repainting old clothing or shoes, adding a design, or using tie-dye. Once you become comfortable upcycling your clothes, you can practice new methods or ask someone to help you with your idea.

Final Thoughts on Making More Sustainable Fashion Choices

The fashion industry is detrimental to our climate as it uses high amounts of fossil fuels. It can also be dangerous to employees and people near factories. However, you can help make a change by implementing these sustainability steps for fashion.

Sustainable fashion, including design, manufacturing, usefulness, and distribution methods, is environmentally friendly. You can make changes in your life to do your part in sustainability and give your money to brands that make positive changes.

Psychology Explains the “Dark Triad” Personality

September 21, 2023 by Lakeisha Ethans

In the fascinating realm of psychology, the Dark Triad personality is an intriguing and multifaceted concept. This interplay of narcissism, Machiavellianism, and psychopathy contributes to a complex and challenging personality construct. At the heart of this enigmatic triad lies a delicate interplay of self-importance, manipulative tendencies, and a disregard for others’ feelings.

Exploring the depths of the Dark Triad allows us to unravel the complexities of human behavior. It also shines a light on the intricacies of personality and its impact on personal and professional relationships. By understanding the implications of these traits, individuals gain a deeper appreciation of the dynamics at play within themselves and others. Thus, we can navigate the world of social interactions with greater insight and empathy.

In this exploration, we dive into the nuances of each trait. We also begin to understand their significance in shaping human behavior and their profound influence on the intricacies of personal connections and professional dynamics. Thus, through this psychological exploration of the Dark Triad, we embark on a journey to unravel the enigmatic aspects of human personality, seeking knowledge that empowers us to build more meaningful and authentic relationships.

Understanding the “Dark Triad”

Understanding the “Dark Triad” is essential in grasping the complexities of this unique personality construct and the maladaptive behaviors associated with it. This psychological concept involves the interplay of three distinct traits:

Narcissism
Machiavellianism
Psychopathy

These collectively contribute to a potentially problematic personality profile. By delving into the “Dark Triad,” researchers can explore the antisocial behaviors of individuals exhibiting these traits.

Moreover, identifying the “Dark Triad” traits allows a deeper comprehension of the underlying factors influencing these behaviors. In psychology, contextualizing the “Dark Triad” role provides invaluable insights into human nature and its complexities. By identifying the specific characteristics of each trait, we can better grasp how they collectively influence an individual’s actions and interactions with others. It paves the way for effective interventions and strategies. It also helps to mitigate the impact of this intriguing personality construct.

1. Narcissism

Narcissism is one of the critical components of the Dark Triad, characterized by an excessive preoccupation with one’s self-importance, grandiosity, and a lack of empathy towards others. Individuals with narcissistic traits often overestimate their self-worth, seeking constant admiration and validation from others. Their focus on their own needs and desires can lead to disregarding the feelings and well-being of those around them.

Empathy, an essential aspect of human interaction, tends to be lacking in individuals high in narcissism. It makes it challenging for them to understand or show concern for others’ emotions. Narcissists frequently seek constant praise and validation from others, making them prone to attention-seeking behaviors. They may engage in self-promotion and boast about their accomplishments to elicit admiration and reinforce their self-perceived superiority.

Additionally, they often use manipulative tactics to maintain their self-image and exploit others for personal gain or recognition. This self-centered and grandiose behavior is a defining feature of narcissism within the Dark Triad, contributing to the complexity of this personality construct and its potential impact on social relationships and interactions.

2. Machiavellianism

Machiavellianism is another vital component of the Dark Triad, characterized by manipulation, cynicism, and strategic exploitation. Individuals high in Machiavellianism tend to display a tendency to manipulate others for personal gain, using cunning and strategic tactics to achieve their objectives. Cynicism is another prominent trait associated with Machiavellianism.

Individuals with this personality trait may view the world with skepticism and distrust, believing others are motivated by self-interest and unreliable. This cynical perspective enables them to anticipate potential threats or opportunities and stay one step ahead in pursuing personal gain.

Those with Machiavellian traits adopt a strategic, often unemotional, approach, prioritizing their interests above all else. This calculated and manipulative behavior is a defining feature of Machiavellianism within the Dark Triad. Thus, it contributes to the intricate nature of this personality construct and its potential impact on interpersonal dynamics and social interactions.

3. Psychopathy

Psychopathy, one of the three critical components of the “Dark Triad” personality, encompasses behaviors marked by impulsivity, recklessness, and a notable lack of remorse. Behavioral impulsivity is a hallmark of psychopathy, leading individuals to make hasty decisions and engage in reckless actions without fully considering the potential consequences. This impulsivity often leads them to engage in risk-taking behaviors, pursuing immediate gratification and showing little concern for the long-term implications of their actions.

Moreover, another striking characteristic of psychopathy is the lack of empathy and remorse. Psychopathic individuals have difficulty understanding and connecting with the emotions of others, which can result in a callous and insensitive demeanor. They often appear indifferent to the suffering of others and may exploit or manipulate individuals for personal gain without experiencing guilt or remorse.

This emotional detachment is central to their interpersonal relationships. Therefore, they may struggle to form genuine and meaningful connections with others. Psychopathy within the Dark Triad adds a layer of complexity to this personality construct, highlighting the potential risks and challenges associated with individuals exhibiting such traits.

Interrelation of the Dark Triad

The Dark Triad characteristics of Machiavellianism, psychopathy, and narcissism are intricately interrelated, with shared features that lead to a complex behavioral interplay. These traits often manifest jointly in individuals, contributing to the development of antisocial behaviors and problematic personality constructs. One of the significant shared characteristics among the Dark Triad traits is a lack of empathy.

Individuals high in narcissism, Machiavellianism, or psychopathy often struggle to understand or genuinely care about the feelings and emotions of others. This absence of empathy can also lead to callous and manipulative behavior, as these individuals may exploit others without remorse or guilt. The personality overlap of the Dark Triad has a collective influence on interpersonal relationships.

Combining these traits creates a unique and challenging personality construct that can profoundly affect individuals’ thoughts, emotions, and behaviors. Understanding the interrelation of the Dark Triad is essential for comprehending the complexities of human behavior and its potential impact on social dynamics and interactions.

Impact of the Dark Triad on Relationships

The Dark Triad traits can significantly impact interpersonal relationships, leading to challenges and social repercussions. Individuals high in these traits may struggle to form meaningful connections with others due to their self-centered and manipulative tendencies. The potential for manipulation and deceit in individuals with Dark Triad traits can cause relationship strains, making it challenging for genuine emotional bonds to develop.

Moreover, the lack of empathy and remorse associated with these traits may lead to a diminished ability to understand and support others’ emotional needs. Combining these traits can create a perfect storm of challenges in relationships. For example, a person high in all three Dark Triad traits may be:

Charming and charismatic initially (narcissism)
Manipulate others to gain power and control (Machiavellianism)
Show little regard for the emotional impact of their actions (psychopathy).

This combination can lead to emotionally abusive and toxic relationships, leaving the other party emotionally drained and vulnerable. Recognizing the impact of the Dark Triad on relationships is crucial for navigating the complexities of social interactions and promoting healthier, more authentic connections with others.

Implications for Professional Settings

The presence of the Dark Triad traits in professional settings can have significant implications for workplace dynamics and career impact. Individuals high in these traits may display manipulative and self-serving behaviors that can influence their leadership style, potentially leading to a toxic approach to management.

Moreover, lacking empathy and disregard for others’ feelings may hinder teamwork and cooperation. Thus, it creates a challenging work environment and hinders collaboration. The impact of the Dark Triad on workplace culture can be detrimental, affecting morale, trust, and overall productivity.

Recognizing the potential influence of the Dark Triad in professional settings is essential for fostering a positive and healthy work environment, promoting ethical leadership, and encouraging constructive interpersonal relationships among colleagues.

Coping with the Dark Triad

Coping with individuals exhibiting Dark Triad traits requires a thoughtful approach and a combination of behavioral management, psychological support, and social strategies. Setting boundaries is vital to protect oneself from potential manipulation or harm. Recognizing the signs of these traits can prompt seeking professional help or counseling to navigate the complexities of dealing with such individuals.

Developing coping strategies, such as maintaining emotional distance, practicing assertiveness, and building a support network, can aid in managing interactions with those displaying Dark Triad characteristics. Prioritize self-care and seek guidance from mental health professionals to ensure emotional well-being when faced with challenging relationships involving the Dark Triad traits.

Additionally, cultivating social strategies that foster healthy communication and assertive responses. Thus, we can empower individuals to handle interactions with greater resilience and emotional intelligence.

Final Thoughts on Understanding the Dark Triad Personality

The Dark Triad personality encompasses three distinct but interrelated traits – narcissism, Machiavellianism, and psychopathy. Each has its characteristics, contributing to a potentially problematic personality construct. Narcissism involves an excessive focus on self-importance coupled with a lack of empathy and grandiosity.

Manipulation, cynicism, and a strategic relationship approach mark Machiavellianism. Psychopathy, on the other hand, involves impulsivity, recklessness, and a lack of remorse. Together, these traits can profoundly impact personal and professional relationships.

The psychological exploration of the Dark Triad provides valuable insights into the complexities of human behavior. By comprehending and addressing these traits, individuals can foster healthier connections, both personally and professionally. Acknowledging the existence of the Dark Triad allows us to navigate the challenges it presents with greater understanding and resilience.

As we continue to understand the depths of human psychology, we empower ourselves to forge meaningful connections. We also learn tonavigate the intricate tapestry of personalities with empathy, compassion, and wisdom. By doing so, we pave the way for more harmonious and fulfilling relationships in all aspects of life.

Genetic Research Explains Reason Why Males Often Die Younger Than Females

September 20, 2023 by Kristen Lawrence

A new study reveals that Y chromosome loss may explain why men usually die younger than women. According to the research, the eventual death of the male sex chromosome can lead to heart muscle scarring. In some cases, this may cause fatal heart failure.

University of Virginia School of Medicine researcher Kenneth Walsh, Ph.D., said Y chromosome loss affects about 20% of 60-year-old men and 40% of 70-year-olds. While aging plays the most significant role in genetic changes, smoking, and genetic predisposition can increase the risk of Y chromosome loss.

Walsh added that men experiencing Y chromosome death might greatly benefit from a medicine that alleviates harmful heart scarring. He suggested the drug could help offset other male sex chromosome loss complications. These maladies may impact men’s health in various body parts besides the heart.

On average, women outlive men in the U.S. by five years. Walsh estimates the new research may explain almost four of the five-year disparity.

“Particularly past age 60, men die more rapidly than women. It’s as if they biologically age more quickly,” said study author Kenneth Walsh in a press release. “The years of life lost due to the survival disadvantage of maleness is staggering. This new research explains why men have shorter lifespans than women.”

Male Versus Female Chromosomes

In humans, each cell usually possesses 23 pairs of chromosomes. Twenty-two of these cells, called autosomes, express themselves the same in both men and women. The 23rd pair consists of the sex chromosomes, which differ between males and females. Women have two X chromosomes while men have one X and one Y.

However, many men lose their Y chromosome in some cells as they age, with smokers at an elevated risk. Y chromosome loss doesn’t impact male reproductive cells, so children don’t inherit it. This process seems to occur at an exceptionally high rate in frequently replaced cells, such as blood cells.

Previous studies have discovered that men with Y chromosome loss tend to die younger. They also suffer from age-related neurodegenerative diseases such as Alzheimer’s more often. Walsh’s study is the first to prove that chromosome loss directly impacts men’s health.

The findings appeared on July 14, 2022, in the journal Science.

The Study Showing Why Men Die Younger Than Women

Researchers used innovative CRISPR gene-editing technology to create a specialized mouse model. They wanted to gain more insight into how Y chromosome loss affects the blood. So, they removed the Y chromosome from the bone marrow cells of male mice.

The experiment resulted in accelerated rates of age-related diseases in the mice. It also made them more vulnerable to heart scarring and caused them to die much younger than average. The research team concluded that inflammation by itself didn’t cause these issues. They determined that the Y chromosome loss triggered a cascade of immune system responses. In turn, this caused tissue scarring, or fibrosis, in the mice.

Researchers believe this immunological reaction could cause rapid disease development. The authors added that tissue fibrosis could also accelerate aging, contributing to an estimated 45% of deaths in Western nations.

The researchers concluded that Y chromosome loss likely caused fibrosis in the mice. To investigate how chromosome loss impacts human men, they analyzed from the U.K. Biobank. Not surprisingly, it revealed that Y chromosome death contributed to cardiovascular disease and heart failure. It also found that chromosome loss could cause men to die younger.

Walsh explained how an entire chromosome could disappear: “The DNA of all our cells inevitably accumulate mutations as we age. This includes the loss of the entire Y chromosome within a subset of cells in men. Understanding that the body is a mosaic of acquired mutations provides clues about age-related diseases and the aging process itself.”

“Studies that examine Y chromosome loss and other acquired mutations have great promise for the development of personalized medicines that are tailored to these specific mutations,” he added.

Potential Treatment for Heart Scarring Due to Y Chromosome Loss

Even though it sounds terrifying, researchers also had good news to share from the study. When they gave mice an antibody that inhibits white blood cell activity, it reversed cardiac dysfunction. This finding provides hope that drugs formulated to treat fibrosis could prevent early death from heart disease.

Walsh noted that the FDA already approved one drug, pirfenidone, to treat idiopathic pulmonary fibrosis, a type of lung scarring. The drug may also cause fewer men to die from heart failure and chronic kidney disease, though tests haven’t yet determined this. Further studies are needed to determine whether the medication could attenuate the impact of Y chromosome loss.

The authors believe that antifibrotic drugs may have a pronounced effect on men with Y chromosome loss. However, the research team noted that few tests currently detect chromosome loss.

Walsh’s collaborator, Lars A. Forsberg of Uppsala University in Sweden, developed an inexpensive polymerase chain reaction (PCR) test to solve this problem. While it detects Y chromosome loss, researchers haven’t yet tested it outside Walsh’s labs.

Walsh foresees a bright future for the PCR test: “If interest in this continues and it’s shown to have utility in terms of being prognostic for men’s disease and can lead to personalized therapy, maybe this becomes a routine diagnostic test,” he said.

Final Thoughts on Research Revealing Why Males Die Younger Than Females

A new study by the University of Virginia and Uppsala University found that Y chromosome loss causes men to die younger. On average, women outlive men by about five years. The researchers believe that male sex chromosome loss can explain most of this difference. They removed the Y chromosome from the blood cells of male mice and observed tissue scarring as a result. The team noted the same effects in human men.

While fibrosis contributes to 45% of deaths in industrialized nations, the researchers provided some positive news. Antifibrotic drugs have shown promise in reversing age-related diseases like heart failure and cardiovascular disease. Hopefully, treatments will improve so men won’t die of a largely unavoidable illness.

20 Signs of Quiet BPD to Never Ignore

September 20, 2023 by Lakeisha Ethans

Here’s what most people don’t know about borderline personality disorder.

Borderline Personality Disorder (BPD) is a complex mental health condition characterized by emotional instability, self-image disturbances, and intense relationship difficulties. While BPD often manifests through overt symptoms, a lesser-known subtype, Quiet BPD, presents unique challenges in diagnosis and recognition.

In this article, we take a look into the world of Quiet BPD, shedding light on its elusive nature and highlighting the twenty signs that should never be ignored. By familiarizing ourselves with these subtle indications, we can empower ourselves to identify Quiet BPD early on. Thus, we can support individuals struggling with this often misunderstood subtype.

1. Intense Fear of Abandonment

Borderline Personality Disorder encompasses various presentations, including Quiet BPD. These individuals experience an intense fear of abandonment. This fear of rejection and the heightened abandonment sensitivity that individuals with Quiet BPD often face diminishes their sense of self. By exploring the intricate dynamics of abandonment sensitivity and its effects on emotional attachment, we understand the unique challenges people with this subtype face.

2. Emotional Instability and Quiet BPD

Individuals with Quiet Borderline Personality Disorder commonly exhibit emotional instability, characterized by pronounced mood swings, emotional volatility, and reactive emotions. But unlike the more overt manifestations of BPD, this subtype often internalizes their emotions. Thus, it’s more challenging to identify their struggles.

However, their emotional world remains tumultuous. As a result, they may have sudden shifts in mood that can be unpredictable and intense. Emotional volatility is a defining feature, causing their emotional state to fluctuate rapidly, often triggered by perceived rejection or abandonment.

These reactive emotions can lead to impulsive behaviors or self-destructive tendencies. So understanding and acknowledging the emotional instability experienced by individuals with Quiet BPD is crucial for providing them with the support and validation they need to navigate their emotions more effectively.

3. Chronic Feelings of Emptiness

Individuals with Quiet Borderline Personality Disorder often experience chronic feelings of emptiness, characterized by an emotional void, inner emptiness, and existential despair. This profound sense of emptiness pervades their daily lives. As a result, they have a relentless search for validation and meaning. Understanding their struggles with an emotional void and existential despair is crucial for providing support and helping them address their inner emptiness in healthier ways.

4. Difficulty Establishing a Sense of Self

Establishing a stable sense of self is a significant challenge for individuals with Quiet BPD. They grapple with identity disturbance, a lack of self-identity, and shifting self-perception. This struggle to establish a consistent and authentic sense of self affects their well-being. Recognizing their challenges with self-identity is vital for offering support and promoting self-discovery, assisting them in cultivating a more stable and genuine sense of self.

5. Self-Destructive Behaviors

Self-destructive behaviors, such as self-harm, impulsive, and reckless behavior, are common among individuals with Quiet BPD. These behaviors serve as coping mechanisms for regulating overwhelming emotions. Recognizing their tendencies towards self-destructive behaviors is crucial for early intervention and guiding them toward healthier coping strategies that promote emotional well-being and safety.

6. Chronic Feelings of Guilt and Shame

Chronic feelings of guilt and shame are deeply ingrained in individuals with Quiet BPD. They experience excessive guilt, shame proneness, and persistent self-blame. These negative emotions contribute to a distorted self-image and relentless self-criticism. Understanding their struggles with guilt and shame is essential for providing compassion and support, fostering self-acceptance, and assisting them in developing a healthier self-perception.

7. Intense and Unstable Relationships

Relationship difficulties are characteristic of individuals with Quiet BPD, often marked by frequent conflicts and a pattern of idealization and devaluation. Difficulties in maintaining stable connections can cause emotional distress for both parties involved. Recognizing their relationship challenges is crucial for providing support and assisting them in cultivating more stable and fulfilling connections.

8. Impaired Emotional Regulation

Individuals with Quiet BPD often struggle with impaired emotional regulation, resulting in difficulty managing emotions, emotional dysregulation, and high emotional intensity. Their emotions can quickly become overwhelming, leading to impulsive reactions and heightened sensitivity. Understanding their challenges with emotional regulation is vital for developing effective coping mechanisms, promoting emotional stability, and supporting their overall well-being.

9. Fear of Rejection Leading to Social Withdrawal

The fear of rejection drives individuals with Quiet BPD to engage in social withdrawal. It may also lead to avoidant behavior as a protective mechanism. They may isolate themselves socially and withdraw from relationships to prevent potential rejection and emotional pain. Recognizing their fear of rejection and understanding their need for social withdrawal is crucial for creating a supportive environment that encourages healthy social connections and respects their boundaries.

10. Perfectionism and Fear of Failure

Perfectionism and fear of failure are common traits among individuals with Quiet BPD, often resulting in unrealistic expectations, perfectionistic tendencies, and intense self-criticism. These traits contribute to their distress and hinder personal growth. Recognizing their struggles with perfectionism and fear of failure is vital for fostering self-compassion, promoting realistic goals, and nurturing a healthier self-image.

11. Hypersensitivity to Criticism

Individuals with Quiet Borderline Personality Disorder often experience hypersensitivity to criticism, exhibiting rejection sensitivity, defensiveness, and overreaction to criticism. Perceived criticism or disapproval can trigger intense reactions and a defensive response. Understanding their heightened sensitivity to criticism is crucial for fostering healthier communication and providing support that validates their emotions and helps them manage their reactions more effectively.

12. Impaired Sense of Identity

An impaired sense of identity is commonly observed in individuals with Quiet BPD, characterized by shifting self-image, unstable self-concept, and identity confusion. They struggle with a lack of self-identity and experience difficulty establishing a stable and cohesive sense of self. Recognizing their challenges with self-identity is vital for offering support and assisting them in navigating the complexities of their shifting self-perception and identity confusion.

13. Suicidal Thoughts and Behaviors

Suicidal thoughts and behaviors are a major concern in individuals with Quiet BPD. They often experience suicidal ideation and self-harm urges and are at an increased risk of suicide. Addressing and assessing the risk of suicide is essential to provide appropriate help and support. Recognizing the seriousness of suicidal thoughts and behaviors in individuals with Quiet BPD is crucial for intervention and ensuring they receive mental health care.

14. Chronic Feelings of Loneliness

Individuals with Quiet BPD commonly experience chronic, persistent emotional isolation and social disconnection. Despite longing for connection, they often struggle to form and maintain meaningful relationships, leading to a profound sense of loneliness.

This chronic loneliness takes a toll on their overall well-being and mental health. It can contribute to feelings of emptiness, sadness, and despair, exacerbating the other symptoms associated with Quiet BPD. The absence of meaningful connections and social support networks intensifies their emotional struggles.

It creates a vicious cycle of isolation and distress. Understanding their experiences of chronic loneliness is essential for providing support and helping them build healthier social connections to alleviate their emotional isolation.

15. All-or-Nothing Thinking

All-or-nothing thinking is prevalent in individuals with Quiet BPD, characterized by dichotomous thinking, an all-or-nothing mindset, and splitting. They tend to perceive situations or people as good or bad, lacking a middle ground.

This extreme thinking pattern can significantly affect their emotional well-being and relationships. Additionally, it may lead to intense fluctuations in their perceptions of themselves and others and contribute to unstable relationships.

For example, they may idolize someone as perfect and then quickly devalue them as entirely flawed. Recognizing their tendency towards extreme thinking is crucial for promoting more balanced perspectives and fostering healthier interpretations of themselves and others.

16. Intense Self-Criticism

Intense self-criticism is a common struggle for individuals with Quiet BPD, characterized by negative self-talk, self-judgment, and self-esteem issues. They persistently self-critically, often berating themselves for perceived flaws or mistakes. So, recognizing their intense self-criticism is essential for fostering self-compassion and helping them develop a healthier self-image and improved self-esteem.

17. Disassociation and Depersonalization

Individuals with Quiet BPD often experience dissociation and depersonalization, characterized by detachment and feelings of unreality. They may also experience occasional out-of-body experiences. These experiences can be distressing and may serve as a coping mechanism to escape emotional pain. Understanding their dissociative experiences is vital for supporting and encouraging healthier coping strategies. It may also help them manage their emotions effectively.

18. Chronic Anxiety and Depression

Chronic anxiety and depression commonly co-occur in individuals with Quiet BPD. Thus, it leads to ongoing emotional distress and mental health struggles. Addressing chronic anxiety and depression is crucial for comprehensive treatment and support. Recognizing their chronic anxiety and depression helps provide appropriate interventions. They also improve their overall well-being and quality of life.

19. Difficulty Expressing and Communicating Emotions

Individuals with Quiet BPD often face challenges expressing and communicating their emotions, exhibiting alexithymia, emotional suppression, and difficulty verbalizing feelings. As a result, they struggle to identify and articulate their emotions effectively. Understanding their emotional expression and communication difficulties is essential for fostering a safe and supportive environment. Encouraging them to explore and express their emotions healthily is also helpful.

20. Reluctance to Admit a Problem or Seek Professional Help and Support

Individuals with Quiet BPD may resist admitting their struggles and seek professional help and support. Therefore, overcoming this reluctance is vital for their well-being. Encouraging them to engage in therapy, explore treatment options, and build a strong support network can provide the necessary assistance and guidance for effective management and recovery.

Final Thoughts on Identifying Quiet BPD

Indeed, identifying Quiet Borderline Personality Disorder (BPD) requires recognizing the twenty signs that should never be ignored.

Early identification and support are vital for individuals with Quiet BPD. That’s because these interventions allow timely intervention and treatment. Thus, readers must educate themselves and seek professional help. We must also cultivate empathy and understanding toward individuals with Quiet BPD. Individuals with Quiet BPD can lead fulfilling and meaningful lives with proper support and treatment. We can create a supportive environment that fosters their well-being and growth by providing understanding and compassion.

10 Best Foods for Clean Eating

September 19, 2023 by Power of Positivity

Clean eating is a diet theory that says you should avoid eating processed and refined foods or artificial ingredients, such as additives or preservatives. Instead, you choose to eat natural, whole foods. While it’s true that clean eating may help you feel better, other diets can do the same thing. It’s always good to strive to eat healthily. If you want to try clean eating, here are the ten best foods to start with and five reasons you should pivot away from processed foods.

Is Clean Eating Healthy?

Many physicians advise that eliminating processed foods and eating a natural diet is a healthy lifestyle change–they highly recommend it. There are many different ideas on what foods you can eat on a clean diet. Some people won’t eat foods with hormones, while others say clean eating is not eating packaged foods or foods in jars.

However, this advice comes with one caveat–overthinking this lifestyle can become an obsession for a few people. According to the British Medical Journal, clean eating for some people verges on “Orthorexia Nervosa,” an obsession with eating only healthy and could be on the eating disorder spectrum.

If you think you may have an eating disorder, get help immediately to avoid harming your health. Except for in those rare cases, clean eating helps you live a healthier life.

10 Best Foods to Start Clean Eating

Now that you know about cutting processed foods off your menu, here are ten categories to add to your plate.

1. Fresh fruit

Generally speaking, you can’t go wrong with eating fruit. You’ll receive many nutrients if you choose to eat fresh, fresh, or canned fruits. If you eat canned fruit, be sure it’s canned in juice rather than syrup to avoid extra sugar. Some people worry that fruit is too high in sugar, but fruit’s fiber, vitamins, and minerals outweigh the concerns. Aim for five to eight servings of fruits and vegetables daily. Some of the best fruits you can enjoy for clean eating include these:

Bananas
Blueberries
Apples
Strawberries
Raspberries
Oranges

2. Vegetables

Vegetables are another staple food to include in your clean eating. Buy them fresh, frozen, or canned for maximum benefits. They’re good grilled, roasted, boiled, or sauteed. The vegetables you love are the best to eat. Some veggies you may want to add to your clean eating diet include the following:

Kale
Broccoli
Tomatoes
Sweet potatoes
Squash
Peppers
Cauliflower
Collards

Many grocery stores sell pre-cut veggies for easy preparation when life gets busy. These prepared packages help you add veggies to your diet without much effort.

3. Legumes

Another natural food to add to your clean eating diet is dried legumes. They’re rich in resistant starch, a carbohydrate that leaves your small intestine and ferments in your large intestine. Resistant starches act like prebiotics, which feed the good bacteria in your gut. These starches help your gut’s overall function and protect you from dangerous bacteria growth. Adding beans to your diet helps you lose weight and feel full when you eat them. Add beans to salads, soups, or stews. Beans offer protein, iron, and fiber. The best beans to add to your diet include:

Lentils
Chickpeas
Kidney beans
Navy beans
Black beans
Lima beans
Pinto beans

4. Lean meats

Clean eating includes eating lean meats that are, if possible, hormone and antibiotic-free. Meat is a good source of protein. Protein is essential to regulate blood pressure, bone metabolism, glucose, and immune system. Every cell in your body contains protein. Add protein to your clean diet to help repair your cells and make new cells. Meat provides essential amino acids. Different types of essential amino acids work together to help proteins function.

Amino acids in these ways:

Have a healthier digestive system.
It provides you with energy
Maintains brain chemicals and hormone balance
Growth of tissues
Supports healthy hair, skin, and nails.
Boosts your immune system.

5. Whole Grains

Whole grain foods are those with the entire grain still on them. They contain germ and bran, two dietary fibers. Studies show adding whole grains to your diet is beneficial in preventing type 2 diabetes, heart disease, and pancreatic, gastric, and colorectal cancers.

Skip overly processed bread, pasta, and rice. Instead, choose whole-grain alternatives like oats, brown rice, popcorn, or whole-wheat pasta. These are small changes, but they can significantly impact your health.

6. Dairy or non-dairy products

Dairy products have lots of minerals and vitamins, including:

Calcium
Phosphorus
Zinc
Choline
Selenium
Magnesium
Vitamin D
Vitamin A

Some dairy foods like milk and cheese are great additions to your favorite dishes. However, you must choose coconut, oat, or almond milk for a non-dairy option. Most of these products are calcium-fortified. But be sure to check the food labels on these products. Many of them contain sugar, preservatives, and other fillers.

7. Seafood

Seafood and fish are staples of clean eating. They are rich in omega 3, an essential nutrient for good heart health. Fish and seafood are also natural sources of vitamin D and selenium. Seafood includes all kinds of underwater animals, such as

Shrimp
Crabs
Scallops
Clams
Freshwater fish
Saltwater fish

Studies found that eating even a moderate amount of fish can provide you with health benefits and can prevent health conditions such as:

Strokes
Myocardial infarction
Heart failure
Type 2 diabetes
Atrial fibrillation
Hypertension

8. Nuts and seeds

Nuts and seeds maximize clean eating. They’re naturally high in protein, fiber, vitamins, and minerals. Although high in fat, they are a good source of heart-healthy fats. Eat nuts in different dishes or by themselves for a quick energy boost during your day.

9. Eggs

If you haven’t added eggs to your clean eating diet, you’re missing out on a significant source of nutrition. Benefits include the following:

Improves your brain function
Gives you energy
Repair your muscles and tissues
It helps your immune system
Lowers your risk of heart disease
Increases healthy pregnancy
Skin health
Eye Health
Weight loss

10. Olive or coconut oils

Eating healthy includes healthy oils like olive or coconut oils. Both plant-based oils are excellent sources of minerals and vitamins. Some of the benefits of these oils include.

Lowers your cholesterol
It helps manage blood sugar levels
Antioxidants
Anti-inflammatory

Choose extra virgin olive oil and coconut oils. Please read the labels to be sure they are pure, not recycled, oils.

Why should you eat clean?

Eating healthy is always a good choice. When you eat healthy, natural foods, you receive numerous benefits. Here are five benefits of eating clean, healthy foods.

1. Clean eating lowers your inflammation

These clean foods can lower the inflammation in your body. Inflammation is joint in many chronic conditions that damage your cells, heart, brain, and digestive system. Maintaining a healthy diet is the best way to stay healthy.

2. Clean eating lowers acidity in your body

Some doctors suggest that acidity is terrible for your body, but other scientists aren’t convinced. You may want to try clean eating for some time to see if you feel better and have more energy. Discuss body acidity with your doctor and see if you need to make menu adjustments.

3. Control your blood sugar by clean eating

Processed foods are high in sugar and salt. Eating clean foods helps maintain blood glucose levels, allowing insulin receptors to work well. This helps your body produce hormones and keep your body weight.

Eating a clean diet gives you the maximum amount of nutrients. You’ll feel better, have more energy, and look younger when you eat healthily.

4. Clean eating will help save money

Another reason to eat clean, healthy foods is that you and your family won’t get sick as much. This means fewer trips to the doctor for costly prescriptions and fewer missed days at school and work. Buying fruits and veggies at a local market will help you save money. Clean eating enables you to avoid eating out, which is a considerable expense in your budget.

5. You’ll live longer with clean eating

Consuming fresh whole foods like the ones listed will help you live a longer, healthier life. What you eat matters. If you consume sugary, fatty foods, your body will suffer. Not only will you not feel well, but it’ll shorten your life. The most significant contributors to premature heart-related deaths in multiple studies were the high consumption of salt and trans fats in processed foods, particularly partially hydrogenated oils.

Final Thoughts on Enjoying the Healthy Benefits of Clean Eating and Leaving Processed Foods in the Past

Clean eating is simply eating healthy whole foods. It shouldn’t be so restrictive. It would help if you didn’t eliminate it from your diet. Clean eating should include fresh, natural vegetables, lean meats, olive oil, nuts and seeds, and fruits. Healthy eating always makes you feel better. At the same time, processed foods make you feel sluggish and could contribute to inflammation in your body. Strive to eat healthily. If you want to start eating clean, these natural foods are a great place to begin.

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