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19 Quotes for Children That Will Melt Even the Coldest Heart

September 26, 2019 by Power of Positivity

Growing up is not easy for any person. Children are wiser beyond their years as they interact with other children on a day to day basis hence the need for positivity as they move through their days. When people think about how kids communicate, they put into consideration how children talk to adults and peers. Before we discuss the quotes, consider these questions.

How do kids communicate among themselves?
How do they interact when they are with their peers?
What is the message passed among kids?

These insightful yet simplistic questions have been neutralized and answered using these quotes. Kids should be equipped with positive self-talk just as much as anybody else.

Why Should Children Be Encouraged Using Positive Self-Talk?

The challenges listed below are common among children, hence the need to encourage them.

A child may be looking for acceptance from peers
Kids may be suffering from low self-esteem
They may fear judgment from others
A child could be having pressure from the school to be successful.
The child is naturally shy.

19 Quotes About Children That Will Melt Even the Coldest Heart

1.) “Don’t let what you cannot do stop you from doing what you can do.” -John Wooden

As children grow, they sometimes make things appear more complicated than they are. Direct your focus on to what you can do now, at that particular time where you are. Let your energy focus on the right thing.

2.) “We can all dance when we find the music we love.” -Giles Andreae

Anyone can dance or move their body to a rhythm that they love. If you focus on feeling good, the dance will come naturally.

Dance like nobody is watching, as the saying goes! It does not matter if your tune is different from everybody else.

3.) “The more you give away, the happier you become.” -Gandhi

At one point of life, you realize that the more you give away, the more you are happier than receiving. Try and give a little more and experience constant happiness.

4.) “Surround yourself with people who will lift you higher.” -Mark Twain

As a child, you must have the energy to get rid of toxic people in your life. Surround yourself with people who believe in you, love you unconditionally and support you. If your friends do not meet that standard, get yourself a set of new friends.

5.) “I think I can. I know I can.”- Watty Piper

Always believe in yourself even when it is not easy. Everything that you do or fail to do narrows down to confidence. Remember that the best time to believe in yourself more is when things are not accessible.

6.) “It’s not what happens to you, but how you react to it that matters.”- Epictetus

A positive focus and reminder of how you will react to a situation are significant. Wear your smile everywhere even when you are hurt. A good heart will never fade. Let a challenge make you a better person.

7.) “Being kind is never wasted.”-Barbara De Angelis

How you treat people is your path, and how they treat you is their path. Choose a way that will make you proud and a better person. In a world where different people act differently; being kind always is essential.

8.) “When you know better, you do better.”- Maya Angelou

Train yourself to be the best version of yourself. This attitude will make you learn how to handle even the toughest challenge. This virtue will play a significant role in identifying a beneficial friend from a hypocrite. Believe in and love yourself since it will make you learn to imagine a better life in your current situation.

9.) “You always pass failure on the way to success.” Mickey Rooney

When you avoid failure, you also avoid success. Do not be afraid of failing. Instead, focus on and spend your time surrounding yourself with people who support your setbacks. Every failure is temporary and is a process of being successful.

10.) “Make each day your masterpiece.” – John Wooden

At every moment, do your best. At every moment, do your level best and live every moment. The final reward will be amazing. The greatest thief of time is procrastination. Do what you want at that time.

Do it for yourself, not for others.

11.) “Reach high, for stars lie hidden in your soul. Dream deep, for every dream, precedes the goal.” -Pamela Vaull Starr

Do not be afraid to use your imagination. Although life is full of tests, questions, pressure, and parents, always dream. Keep your hope alive, even when it is hard to do so. Be bold. Dare to use your imagination. Be creative.

12.) “No one is perfect – that’s why pencils have erasers.”- Wolfgang Riebe

Nobody can love you more than you love yourself. In this world, you are not here to be perfect. You are here to be only you. Love your whole self. When you are who you are, you will attract the right people.

13.) “Never waste a minute thinking of anyone you do not like.”- Eisenhower

People you do not like or toxic people are not worth being thought of. Fill your head with positive energy, thoughts of new creations and ideas to become better.

14.) “Why fit in when you were born to stand out?” – Dr. Seuss

In a world where people are trying to fit in, it can seem a little scary to stand out. Be who you are. What other people think of you is not important than what you feel about yourself. Do things that you enjoy doing. Achieve dreams that you dream of achieving.

15.) Never let the odds keep you from doing what you know in your heart you were meant to do.” -H. Jackson Brown

Anything significant that has been accomplished was once unrealistic. Be it lighting a bulb, coming up with curing diseases, flying a plane. Each invention and idea was born from thinking. If you choose to settle for realistic, you will settle for average. Greatness is inside you.

16.) “There is a voice inside of you. That whispers all day long, I feel this is right for me, or I know that this is wrong.“- Shel Silverstein

Listen to your conscience. Everyone has one. If it tells you what you are doing is not right, then trust it. Before doing anything, ask yourself if that is what your best look looks like. That question will change your life completely.

17.) “You can steer yourself any direction you choose.” -Dr. Seuss

The direction of your life depends on how you steer it. Even when facing the toughest challenge, direct your life in the right direction. You are the driver of your growth. Choose your vessel soberly.

18.) “The more that you read, the more things you will know. The more that you learn, the more places you will go.”- Dr Seuss

Success is for everyone. A day has 24 hours. Whatever you choose to do with your time is the determiner of your success rate. You do not have to be the smartest person to be destined for success. If you are committed in learning, success will automatically be driven to you.

19.) “Anything is possible. Anything can be.” – Shell Silverstein

Believe that everything is possible. At times, everyone this assurance to push themselves forward. Have faith. Faith moves mountains. Possible does not mean it is easy. It means that you have the power and ability to conquer. Everything can be achieved with the right mindset.

Final Thoughts: At All Ages, Encourage Children with Positivity Quotes

Positive self-talk should not be described as self-deception. Neither is it not mentally looking at a circumstance with eyes that see what you only want to see. Instead, positive self-talk is about recognizing the truth, in all situations and within yourself. One of the essential facts is that you are not perfect hence you will make mistakes. Perfection is unrealistic. No matter how tough it is, positivity is the primary key towards bringing up children positively.

Doctors Explain What Happens During a Colonoscopy

September 26, 2019 by Power of Positivity

Let’s start with a definition of colon cancer. This hallmarks of this form of cancer are tumorous growths that form in an individual’s large intestines. Also, please note that it is the third most commonly diagnosed form of cancer in America. Anatomically, the colon is the large intestines.

The colon is a part of the gastrointestinal tract that the body uses to rid itself of water, salts, solid waste, and other toxins. Once they have passed through the large intestines, these substances evacuate through the anus. In this article, we will explore the etiology of colon cancer and how early diagnosis and treatments can save your life.

HOW COMMON IS COLON CANCER?

According to the American Cancer Society, there were nearly 100,000 newly diagnosed cases of colon cancer in 2017. In many cases, this cancer often co-occurs with colorectal cancer, a type of cancer that forms in the rectum. According to several studies, those who are age 50 and over are at the highest risk for developing colon or colorectal cancer.

For this reason, physicians will often advise individuals in this high-risk group to schedule regular cancer screenings, namely a colonoscopy. For those who may not be familiar with colonoscopies, they are endoscopic examinations of the large and small bowels. The procedure entails using a CCD camera, a medical imaging system, or a fiber-optic camera attached to a flexible tube. In either scenario, the physician will use these devices to identify polyps (abnormal tissue growth) in the intestines and the anus.

SYMPTOMS OF COLON-RELATED CANCER

Whether an individual has developed colon or colorectal cancer, they will be confronted with a myriad of symptoms, some of which include

Abdominal pain
An unyielding urge to defecate
Constipation
Diarrhea
Pain while defecating
Loose stool
Rectal bleeding
Fatigue
Weight loss
Unpredictable stool consistency

Along with these symptoms, it is not unusual for some individuals to also develop irritable bowel syndrome (IBS), a disorder that affects the large intestines. And the symptoms do not stop there as many individuals with colon-related cancer will also become iron deficient, which can lead to anemia. Also worth noting, if colon-related cancer metastasizes to other parts of the body, it can trigger even more symptoms. On that note, the liver is one of the places that colon-related cancer will spread to first.

STAGES OF COLON AND COLORECTAL CANCER

Before detailing how colonoscopies can help reduce the risk of colon and colorectal cancer, let’s take a look at the 5 stages associated with these two forms of cancer:

Stage 0 – In this stage, cancer is localized, meaning it has not spread beyond the innermost layer of an individual’s colon.

Stage 1 – At this point, colon-related cancer has spread to neighboring tissue; however, it has not metastasized to other organs.

Stage 2 – At this point, colon-related can cancer has traveled beyond the outermost layers of the colon; however, it is still very much contained within the colon.

Stage 3 – This stage of colon-related cancer is slightly more severe in that it has spread beyond the outermost layer of the colon, reaching 1 of 3 lymph nodes.

Stage 4 – Even more severe than stage 3, stage 4 indicates that colon-related cancer has metastasized beyond the colon and has made its way to other organs like the liver, for example.

HOW REGULAR COLONOSCOPIES CAN MINIMIZE YOUR RISK OF DEVELOPING COLON-RELATED CANCER

Before an individual ever develops colon-related cancer, they will first develop polyps in parts of their gastrointestinal tract. For those who may not be familiar with them, polyps, similar to cancerous tumors, are abnormal tissue growths that often resemble flat bumps. To prevent polyps from evolving into cancer, an oncologist will remove them, usually surgically. That said, confirming the presence of polyps will require that a patient undergoes a colonoscopy.

WHAT TO EXPECT DURING A COLONOSCOPY?

If you’re in a high-risk category, meaning you’re age 50 or over, genetically predisposed to the disease, or meet other criteria for developing the disease, a colonoscopy procedure can potentially save your life.

The procedure typically lasts anywhere from 30 to an hour. And, doctors will issue one of many sedatives, such as diazepam, diphenhydramine, or promethazine, to help the patient relax.

From there, the patient lies on the examining table on their left side. At this point, the physician will use a CCD camera or a colonoscope, a fiber-optic camera affixed to a flexible tube to look for polyps and other abnormal growths.

WHAT YOU SHOULD KNOW ABOUT A COLONOSCOPE

While a CCD camera is effective, colonoscopes are preferred by most physicians. The flexible tubular instrument, which measures roughly half an inch in diameter, provides physicians with an excellent image of the lining of both the upper and lower gastrointestinal tract. This device is inserted into the patient’s rectum and can be moved throughout the large intestine due to its flexibility.

ARE COLONOSCOPIES PAINFUL?

Doctors administer sedatives ahead of the procedure. Thus, most patients will not experience any significant pain or discomfort during a colonoscopy. However, as the device moves along inside the colon, some report feeling a cramping sensation. Patients may ease the cramping by taking deep breaths and slowly exhaling. At the end of the exam, the physician will carefully pull the colonoscope from the patient’s rectum as they continue to review the lining of the bowels for polyps and other abnormalities.

ARE COLONOSCOPIES SAFE?

If you have any trepidations about undergoing a colonoscopy, you should that these procedures are not only safe but also go a long way toward protecting you against this colon and colorectal cancer. With that, patients should advise their physician if they have any of the following conditions:

Pregnancy
A heart or lung condition
You have medication allergies
Diabetes (type 1 or type 2)
Taking anticoagulant medications

It is also worth noting that many physicians will instruct patients to take antibiotics ahead of their procedure if they recently underwent a dental procedure or have been fitted with an artificial heart valve.

WHAT HAPPENS IF THE PHYSICIAN DISCOVERS POLYPS OR OTHER ABNORMALITIES?

Unfortunately, during a colonoscopy, the physician may identify polyps, tumors, and other signs of colon or colorectal cancer. In these cases, the doctor will request a biopsy to confirm whether or not the patient has either of these two forms of cancer. For those who may not be familiar with what a biopsy entails, it is a medical test whereby a surgeon, interventional radiologist, or cardiologist will surgically remove sample cells or tissue to examine them and confirm whether or not they are cancerous.

WHAT TO EXPECT FOLLOWING A COLONOSCOPY-RELATED SCREENING

Not surprisingly, a colonoscopy procedure can be very taxing on the body. Thus, most physicians will advise patients to remain in the medical facility for at least 30 minutes post-screening. Some of the most commonly reported symptoms following a colonoscopy-related screening include

Continued cramping
Feeling bloated

While rare, some individuals may experience excessive bleeding, fevers, and severe abdominal pains following these procedures. If this occurs, patients should advise their physicians immediately.

WHAT SHOULD YOU DO AHEAD OF COLONOSCOPY-RELATED CANCER SCREENING?

Before undergoing a colon-related cancer-screening, there are a few things that patients will need to do first. Some of those include the following:

Limiting their intake of solid foods
Taking oral laxatives as advised

You should also to arrange to have a friend or family member drive you home after the exam. That’s necessary because the effects of the sedatives will take some time to wear off.

WHAT IS THE SURVIVAL RATE OF COLON-RELATED CANCER?

The benefit of colonoscopies allowing physicians to identify and treat colon-related cancers before they spread to other areas of the body. Of course, this early detection ups the chance of surviving this form of cancer is quite high. According to cancer.net, an online resource for comprehensive cancer information, the 5-year survival rate for localized colorectal cancer is an astounding 90 percent. The 5-year survival rate for other stages of colorectal cancer is 65 percent. In short, the earlier doctors catch the presence of colon-related cancer, the sooner they can order treatments.. And the sooner patients receive treatment, the better their chances are of surviving the disease.

DON’T DREAD THE COLONOSCOPY: IT MAY SAVE YOUR LIFE

Although the thought of undergoing a colonoscopy-related cancer screening may seem off-putting, it is the best way to protect yourself against colon-related cancer, which can be life-threatening.

Science Explains The Importance of The Menstrual Cycle (Other Than Reproduction)

September 25, 2019 by Power of Positivity

It’s safe to say that very few, if any, women look forward to the arrival of their menstrual cycle. Between the cramps, mood swings, cravings, headaches, and other PMS symptoms, periods are the bane of most women’s existence.

Despite periods being anything but pleasant, a natural monthly bleed is vital to a woman’s health. They really shouldn’t come with many side effects, but that’s a tangent for another day. Whether or not you’re currently trying to conceive, consider your cycle to be a monthly report card about your health.

Amenorrhea, or missing a period for at least three consecutive months (if you aren’t on birth control) is not normal. There are several reasons why your cycle might be missing.

IMPORTANCE OF THE MENSTRUAL CYCLE

Menstruation has been a taboo topic for ages. As women, we’re expected to hide any evidence of our cycles and avoid talking about them at all costs. We either cover-up in black pants for an entire week each month, or constantly run to the bathroom to check for leaks. Jackets are our best friends while we’re cycling because they can cover up any mishaps in an instant.

It’s about time we end the shame around periods and embrace them for the beautiful, life-giving process they are. After all, menstruation is half the reason any of us are here today. Aside from allowing for the human race to reproduce, ovulatory cycles are critical for a woman’s overall health and well-being. This is true for several reasons, including:

Hormone balance

Ovulation is how women make progesterone, a vital female hormone that strengthens bones and builds a metabolic reserve. Progesterone also helps alleviate anxiety and is often referred to as the “calming” hormone. Each month a woman fails to ovulate, all the other reproductive hormones in her body get thrown off balance. This dangerous imbalance can lead to a host of health problems, which will be discussed shortly.

Indication of health

Getting a natural period each month reassures a woman that her body is functioning optimally. Specifically, it means she is eating enough food (carbohydrates in particular) and managing stress well.

DIFFERENCE BETWEEN PILL BLEEDS AND OVULATORY CYCLES

One of the most dangerous misconceptions about birth control is that it regulates hormones and helps women recover their missing period. This belief couldn’t be further from the truth because birth control does not contain any bioidentical female hormones.

Progestins, the hormones found in most hormonal birth control options, are completely different than progesterone on a structural level. They are manufactured in a lab rather than made by our ovaries, and the female body knows the difference. Progestins are actually more similar to testosterone and can come with some undesirable side effects as a result.

Here are some of the key differences between progesterone and progestin:

Progesterone

Improves cardiovascular health
Promotes hair growth
Anti-androgenic
Improves mood and sleep quality
Protects against breast cancer

Progestin

Increases the risk of blood clots
Causes hair loss
Androgenic
Can exacerbate anxiety and depression
Increases the risk of breast cancer

Clearly, birth control is not the hormone savior many physicians tout it to be. Instead, it seems to cause much more harm than good, both in the short and long-term.

Women taking birth control should know that their monthly withdrawal bleed is not the same as a natural period. Ovulation is the main event of the menstrual cycle; the blood itself is simply an inevitable outcome.

STAGES OF THE MENSTRUAL CYCLE

We’ve covered the importance of a natural monthly cycle and why withdrawal bleeds from birth control are not true periods. Now, let’s dive into how a woman’s hormones fluctuate throughout the month. These are the four stages of the menstrual cycle:

Menstruation

Day one of the menstrual cycle is the first day of heavy bleeding (spotting doesn’t count.) A healthy cycle lasts anywhere from three to seven days, producing no more than 80 milliliters of fluid in total.

Follicular phase. Once bleeding is over, the follicular phase begins. A woman’s body is preparing for ovulation, so estrogen and LH (or luteinizing hormone) levels are elevated. Most women feel their best during this phase and have ample energy for physical activity. This phase typically lasts between seven and 21 days. (1.)

Ovulation

When estrogen and LH hit their peak, the ovaries release an egg (ovulation.) This egg makes its way down the fallopian tubes, where fertilization may occur if it connects with sperm, and into the uterus. Fertility is at its highest during ovulation. Ovulation is characterized by vaginal discharge that resembles egg whites and a spike in body temperature. Also, the cervix is higher than it usually is.

These signs are important if you are transitioning off birth control or trying to get your period back. Recognizing ovulation is crucial to understanding your cycle.

Luteal phase

Once ovulation is over, the luteal phase begins. During this time, LH and estrogen levels drop and progesterone rises as the body prepares for implantation (a precursor to pregnancy.) This increase in progesterone is often the culprit behind many PMS symptoms, such as fatigue, cravings, breakouts, and oily skin. Many women also experience constipation, anticipation of which can be alleviated with dietary modifications. The luteal phase should last right around 14 days.

Menstruation begins after the luteal phase, and the entire cycle repeats itself all over again every month until menopause. A healthy cycle lasts anywhere from 21 to 35 days in total.

SIGNS THAT YOUR PERIOD ISN’T REALLY A PERIOD

We already discussed how withdrawal bleeds as a result of birth control are not true periods. However several other situations can cause anovulatory cycles (periods not caused by ovulation.) (2.) Some of these reasons include:

Having recently undergone puberty

PCOS, or polycystic ovarian syndrome
Recovering from hypothalamic amenorrhea, or a combination or over-exercise, undereating, and psychological stress

Transitioning off hormonal birth control

Approaching menopause

Anovulatory cycles typically don’t look like regular ones, and can thus be distinguished. Here are three signs to keep an eye out for:

Bleeding that lasts more than seven days
Cycles that last less than 21 days
Cycles that last over 35 days
This all might sound confusing, but it doesn’t have to be – when in doubt, test! Taking your temperature daily and looking out for a spike is the most accurate method of confirming ovulation.

These foods can help ease pain during a period.

WHY YOU SHOULD BE CONCERNED IF YOUR PERIOD GOES MISSING

Now you know all about what a healthy cycle looks like and why pill bleeds are not true periods. Now, it’s time to discuss what it means when a woman’s menses go completely missing. Here are some of the most common things to be concerned about when this happens:

Stress

Being overly stressed out can affect the hypothalamus, which is responsible for regulating reproductive hormones.

Low body weight

Weighing less than 10% of what is considered normal for your height puts physical stress on the body. This can also trigger a hormonal cascade that stops ovulation. Women who participate in intense exercise, regardless of their weight, can also experience amenorrhea (loss of the menstrual cycle.)

Obesity. Much like being underweight, an obese state also stresses the body out. Getting your BMI back into the normal range (under 25%) can restore reproductive health.

PCOS

Polycystic ovary syndrome is a complex endocrine disorder that causes the body to overproduce androgens, or male hormones. Cysts form on the ovaries as a result, which can impair or stop ovulation altogether. Insulin resistance, typically associated with diabetes, is also a factor in PCOS. Treating this is key to getting the entire hormonal dance back in sync. (3.)

Chronic diseases such as diabetes and celiac

As previously stated, blood sugar dysregulation can affect the menstrual cycle. Celiac disease, or a gluten allergy, causes inflammation in the small intestine. This can impair nutrient absorption and cause late or missing cycles.

Perimenopause

Menopause typically occurs between ages 45 and 55. The period just before menstruation stops is known as perimenopause, which means a woman’s egg supply is approaching zero. Missed periods are common (and normal) during this time.

Thyroid issues

The thyroid is the body’s master regulatory gland, so hormone levels can be affected when it’s over or underactive. Luckily, thyroid dysfunction can be easily regulated with medication.

This is not an exhaustive list, but rather the most common causes of missed periods. Contact a doctor or call 911 right away if your missed periods are accompanied by severe abdominal pain, fever, nausea, or vomiting.

FINAL THOUGHTS ON WHY YOU SHOULD BE CONCERNED IF YOUR PERIOD GOES MISSING

Menstruation is vital for not only the continuation of humanity but also for women’s health and well-being. It allows us to make essential hormones, combat depression, protect against cancer and gives us insight into our health.

A woman’s period can go missing for a variety of reasons, none of which warrant celebration. Thyroid issues, PCOS, stress, and being underweight are just several catalysts for the loss of menses. Regardless of the trigger, amenorrhea should be always be taken seriously. It should be treated as soon as possible to restore reproductive function and overall vitality.

Researchers Reveal How Adaptogens Can Make You Healthier

September 25, 2019 by Power of Positivity

Adaptogens are nature’s answer to stress. Healers have utilized these for centuries in Chinese and Ayurvedic medicine in healing a variety of stress-related ailments. Stress can cause many different illnesses ranging from depression to stomach problems. Chronically high cortisol breaks down the body’s defenses and lowers the immune system.

WHAT ARE ADAPTOGENS AND WHY DID PEOPLE START USING THEM?

Adaptogens help mitigate the effects of stress by boosting dopamine, serotonin, and norepinephrine. They were first developed and studied in the U.S. during World War II. Scientists wanted to find a way for pilots to work more efficiently and for longer periods of time.

The Soviet Union published military studies about an adaptogen called Schisandra chinensis. Researchers discovered that berries and seeds from this plant eaten by Nanai hunters reduced their thirst, hunger, and exhaustion. They even had improved vision at night!

Below, we will go over some of the most effective adaptogens and what they can do for your health.

11 OF THE MOST COMMON ADAPTOGENS AND THEIR HEALTH BENEFITS

Ashwagandha

Healers have used this powerful herb for over three millennia. It addresses stress reduction, improvements in concentration, and increased energy levels. Ashwagandha is by far the most well-known and widely used adaptogen, so we will discuss it in full detail below.

Native to both India and Northern Africa, the ashwagandha plant is a small shrub with yellow flowers. It contains highly concentrated withanolides. Science proves that these compounds shrink tumors and fight inflammation. Healers use the extracts of these potent substances to treat many conditions. Some of ashwagandha’s many health benefits include:

Reduced blood sugar.

Several studies have proven ashwagandha’s ability to lower serum glucose levels. In a test tube experiment, the herb increased insulin secretion and therefore improved insulin sensitivity in muscle cells. Human studies in healthy individuals and people suffering from diabetes were able to confirm that finding. Additionally, a one-month study on schizophrenic people showed that fasting blood sugar levels decreased by 13.5 mg/dl on average with the administration of ashwagandha, compared to just 4.5 mg/dl when treated with a placebo. Ashwagandha may even be comparable to diabetes medication, as a small study found.

Anti-cancer properties.

Both animal and test-tube studies have shown that ashwagandha induces apoptosis, or the death of cancer cells. The herb also prevents new cancer cells from growing. Ashwagandha signals for reactive oxygen species, or ROS, to grow inside of cancer cells. This process disrupts the cells’ function. The plant may also allow these dangerous cells to become less resistant to apoptosis.

Cancer types that ashwagandha could potentially help treat include breast, ovarian, lung, colon, and brain. One rodent study found that ovarian tumors were reduced by 70-80% when treated with either ashwagandha alone or in conjunction with another drug. The treatment also inhibited cancer from metastasizing. Human data has not been collected yet, but researchers are hopeful considering the promising animal study results thus far.

Cortisol reduction.

Ashwagandha has been proven to lower cortisol levels. Cortisol is a hormone secreted by the adrenal glands in times of stress and hypoglycemia or low blood sugar. Many people experience chronically elevated cortisol due to the fast-paced world we live in. A brisk lifestyle can lead to high blood sugar and increased abdominal fat storage. One study in chronically stressed adults found that ashwagandha reduced their cortisol levels by up to 30%.

Stress management.

Ashwagandha’s most well-known attribute is its ability to help the body “adapt” to periods of high stress (after all, it is an adaptogen.) This is possible via blocking the stress pathway by regulation of chemical signaling in the nervous system. Several human and rodent studies have shown that ashwagandha can reduce symptoms of anxiety disorders.

A 60-day study involving 64 chronically stressed individuals showed that the herb may improve anxiety and insomnia by up to 69%. This is compared to just 11% in the placebo group. Another self-reported study found that 88% of people who supplemented with ashwagandha experienced a reduction in stress levels.

Improvements in depression symptoms.

Limited research is available on this topic, but emerging evidence suggests that ashwagandha may be effective at reducing symptoms of depression. One study found that depressed adults who took 600 milligrams of ashwagandha daily experienced, on average, a 79% decrease in symptoms. The placebo group, however, reported a 10% increase.

Increase testosterone and fertility.

One study involving 75 infertile men found that treatment with ashwagandha improved sperm count and motility. Serum testosterone levels also significantly increased in addition to blood antioxidant levels. Another study discovered the same phenomenon, even when the men supplemented with ashwagandha for stress reduction purposes and not fertility. In this study, 14% of the subject’s partners had become pregnant after just three months of treatment.

More favorable body composition.

Since ashwagandha can increase testosterone levels, it consequently has beneficial effects on muscle mass and strength. In one study, healthy males who supplemented with between 750 and 1250 milligrams of ashwagandha daily became stronger after just one month. Another study found the same results, in addition to increased muscle size. The addition of ashwagandha also increased body fat reduction more than twofold.

Some other adaptogens that are effective in reducing stress are:

Rhodiola Rosea

Rhodiola is an herb that grows in mountainous areas of Europe and Asia. Studies have shown that this adaptogenic plant can significantly decrease stress. One study of 101 people who experienced life and work related stress were given 400mg of rhodiola per day for four weeks. After just three days, many participants showed improvements in stress, anxiety, depression, and fatigue. These improvements continued throughout the duration of the study.

Holy Basil (Tulsi)

Holy basil also works wonders for stress-related ailments. Studies suggest that it can increase stamina, balance emotions, lower stress, and decrease anxiety. In addition, it might even protect the body from environmental toxins.

Schisandra

We mentioned this adaptogen in the beginning of the article; also known as five flavor fruit, Schisandra has been shown to have adaptogenic properties. Chinese healers believe this herb has a positive impact on several energy meridians in the body. Those include the heart, lungs, and kidneys.

Eleuthero

Siberian ginseng, or eleuthero, has also been shown to lower stress in humans. However, more research should occur on humans. That’s because most of the studies thus far have been performed on animals. One human study did show increased energy, metabolism, and physical performance in participants. It also improved their blood flow and blood pressure.

Maca

Maca root grows in the Andes Mountains and offers a plethora of health benefits. Not only is it an adaptogen, it also is rich in protein, fiber, calcium and magnesium. Many people use it in smoothies and yogurt because it has a robust nutty flavor. That taste makes it a great addition to foods. It works to balance hormones and improve symptoms of adrenal fatigue.

Panax Ginseng

This adaptogen has powerful anti-inflammatory and anti-stress properties. Many believe it affects the hypothalamic-pituitary-adrenal axis, resulting in elevated plasma corticotropin and corticosteroids levels. It inhibits enzymes which limit the binding of stress hormones to their receptors, increasing one’s tolerance for stress.

Astragalus

Some studies have shown that this adaptogen can help combat the symptoms of chronic fatigue syndrome (CFS). However, it only seems effective when combined with other herbal supplements. Chinese practitioners used astragalus as medicine for thousands of years. It can also treat other ailments. Some include seasonal allergies, heart disease, diabetes, the common cold, and high blood sugar.

Licorice

Licorice root extract is believed to stimulate the adrenal gland, which promotes a healthy cortisol level in the body.

Moringa

Moringa is native to North India, and its health benefits have been touted for thousands of years. It’s rich in antioxidants and may lower blood sugar and cholesterol in the body. It also reduces inflammation due to isothiocyanates present in the leaves, pods, and seeds. While studies are limited about its use as an adaptogen, one study on mice found antidepressant activity when combined with fluoxetine.

Gotu kola

A 2013 review of anti-anxiety herbal medicines found that gotu kola can reduce anxiety significantly. However, more scientists must conduct more studies to confirm these findings..

FINAL THOUGHTS ON HOW ADAPTOGENS CAN MAKE YOU HEALTHIER

Adaptogens can make the constant stressors in modern life much easier to endure. Ashwagandha is by far the most well-researched and documented adaptogen for reducing stress. However, others show promising results. These include licorice, gotu kola, moringa, astragalus, ginseng, Rhodiola rosea, holy basil, and mace.

When combined with a healthy diet, regular exercise, relaxing activities such as meditation, and adequate sleep and water intake, adaptogens can make a huge difference in one’s life. As with anything, make sure to consult your doctor before taking any adaptogen, however, especially if you are on medication.

Adaptogens can make you healthier by lowering stress and improving the body’s ability to handle external stressors.

Science Explains 9 Hidden Causes of Insomnia

September 23, 2019 by Power of Positivity

If you do not get enough sleep, your life may become unbearable. Unfortunately, insomnia is a very common problem that affects almost everybody at some point in their lives. Some people experience short-term insomnia, while others develop a chronic condition that makes their entire world unbearable.

It can be daunting as you try to solve your sleep problems on your own. You could have tried various natural and artificial remedies that may or may not work for you. The process of trying to ease insomnia can be very frustrating at times.

There is a link between mental health and sleep. Insomnia can adversely affect your mental health. Likewise, having a mental health problem can negatively affect your sleep pattern.

Lack of adequate sleep also interferes with the body in various ways. For instance, it adversely affects the body’s daily metabolic repairs, hence affecting the body’s stress adaptation centers. This also reduces the effectiveness of your body’s immune system.

The Hidden Causes of Insomnia

Below are some hidden causes if insomnia and how you can fix them to enable you to sleep well.

1 – Inadequate Exposure to Sunlight Can Cause Insomnia

Natural light plays a very vital role in promoting health. Every year, we discover new benefits of sunlight to our health. In addition to helping make vitamin D and lighting the world, the sun regulates our sleep cycle.

When you get sunlight early in the morning every day, your body will understand the difference between night and day. As a result, your brain will effectively regulate sleep hormones to help you feel tired and fall asleep at night. Therefore, sunlight influences consistent and restful sleep which comes naturally during the night.

On the other hand, if you do not have proper sunlight exposure, you risk developing insomnia. Ensure that you get the sunlight after waking up and during the day to help you regulate your sleep cycle.

Moreover, turn off electronics (including phones) and other artificial lights at least an hour before you sleep. They tend to trick the brain into thinking that it is still daytime, making you stay awake for long.

2 – Ever-Increasing Bodyweight

Additional bodyweight is highly likely to negatively affect your sleep cycle. Overweight and obese people are at risks of having sleep apnea. Sleep apnea is a health condition in which one’s interrupted breathing at night disrupts his or her sleep.

Furthermore, if you are overweight, you are more likely to have poor blood sugar regulation and hormonal balance. As a result, you may have frequent massive cortisol spikes after your meals. This becomes a huge issue if it occurs dinner time since cortisol is a stimulant.

Hence, you should work at reducing your body’s weight or maintaining the recommended body mass index. You should also take a small amount of low glycemic carbohydrates and a lot of healthy fats.

3 – Having a Damaged Gut

Did you know that the gut has much higher concentrations of melatonin, the sleep hormone, than the brain has?

Most people think that the gut only performs the food digestion and absorption functions. Science reveals that the gut plays a crucial role in your body, having a complex relationship with the brain.

For instance, the gut has about 30 different neurotransmitters that significantly influence your mood, thinking, and sleep among other actions. Many people having chronic sleep problems have damaged guts. If you optimize your gut’s health, you are likely to prevent insomnia and promote your brain health.

What to look into in your gut:

Presence of pathogens (dysbiosis, parasites, viruses)
Food sensitivities
Leaky gut

4 – Sleeping in the Wrong Environment

You should optimize your bedroom to help you get an optimal seep. You should address various factors in your bedroom for it to create a good sleeping environment.

Bedroom for Relaxing

One of the most powerful things to do is to only use your bedroom for intimacy and sleep. This sets your brain that every time you go to the bedroom, you are going for sleep or intimacy. When you constantly argue or bring work into your bedroom, your brain will have difficulties allowing you to relax.

Avoiding Artificial Lights in the Bedroom

If possible, your bedroom should be in position that allows it to receive adequate natural light throughout the day. You should avoid using artificial lights in your bedroom. If possible, keep off alarm clocks, lamps, phones, and any other thing that emits artificial light from your bedroom. If you need light at night, you may consider purchasing amber or orange light bulbs for your bedrooms. You can also use candlelight or salt lamp. You may also wear light-blocking glasses

Maintaining Optimal Bedroom Temperatures

You should maintain your bedroom temperatures at between 60 and 68 degrees during the night. Optimal temperatures are perfect for relaxing and influence sleep. Notably, your body temperature tends to drops naturally in the evening. Therefore, if you lower your bedroom temperature too, you will be supporting this natural body cycle, making you sleep soundly. If you can control it, do not hesitate to do so.

5 – Not Making Quality Sleep a Priority Can Cause Insomnia

In this digital generation where relations are built on social media, never assume that only unsocial people sleep 8-hours-a-day. You too need a night of quality sleep.

If you get a solid rest every night, your mental acuity and energy will be boosted. As a result, various aspects of your life will be improved, including your social life. You need to be rational at identifying behaviors makes you stay late at night as they may affect your health.

6 – Physical Tension

Any kind of body stressor sends a signal to your brain, telling it that things are not safe. As a result, the brain would not consider sleep as an appropriate response.

Muscle tension sends a similar stress signal to that of avoiding a predator. You may feel more relaxed when you get a massage or stretch. These activities help you lower anxiety and cortisol.

Try one of these strategies to soothe away tense muscles and relieve stress:

Loosen up
Bathe with Epsom salts
Apply essential oils

7 – Low Gamma-Aminobutyric Acid (GABA) Levels

GABA is an inhibitory neurotransmitter which helps put brakes on your brain. When you have low GABA Levels, you are likely to suffer from insomnia.

Factors that inhibit the production of GABA include:

Blood sugar problems
Gut Dysbiosis
Chronic stress
Mineral deficiencies, such as zinc, magnesium
Vitamin B6 deficiency
Glutamine deficiency
Taurine deficiency

Interestingly, insomnia also causes low GABA levels

In order to improve GABA levels, you can embrace the following:

Follow lifestyle strategies to adapt to stress:

Prioritize sleep
Consume fermented foods to improve microbiome
Take Epsom salt bath with essential oils
Focus on deep breathing
Undertake regular exercise
Adopt an anti-inflammatory diet

8 – Adrenal Dysfunction

This condition is linked to several different body processes. However, it is usually overlooked as one major cause of insomnia.

It is worth noting that the adrenal glands secrete the stimulatory hormone cortisol. In an ideal situation, you should have a spike in cortisol when you wake up in the morning. It gradually declines until you have a spike in melatonin in the evening as you go to your bed. Adrenal dysfunction is likely to be experienced by those who have adrenal issues. They end to experience a spike of cortisol during the night, interfering with their sleep.

In addition to that, those who suffer from adrenal fatigue experience blood sugar problems. This is a concern—when your blood sugar level drops during the night, cortisol spikes before you go to bed. In case you notice that you do wake up at 2 am or 3 am, you may be having blood sugar problems.

9 – Not Unwinding Properly

You obviously know that stress in your bedroom will rob you of your sleep. In this fast-paced society, most people are often wound up and find it hard to unwind. If you always find your mind racing while you lie in bed at night, here are some remedies for you.

Make an effort of unwinding before you retire to bed. You can make a routine whereby you stop working at the same time each night. This will allow you to spend some time relieving your body off stress and making it relaxed.

You may opt to listen to some slow, relaxing music, meditating, doing a light stretch, or praying. You may also adopt gratitude journaling or diffuse some lavender oil in your bedroom. Other people free the body from a stressful state by spending quality time with their families.

It is worth noting that when you go to bed with unresolved conflicts, you are highly unlikely to sleep early. Talk to your partner and go to bed knowing that the issue has been resolved. One hack is to avoid arguing in the bedroom—the bedroom is for intimacy and relaxation.

Final Thoughts on Coping with Insomnia

Sleep is one of the most important activities in your life. You require adequate sleep is required for optimum health. No matter the struggles you go through during the day or through your interactions, let them not overwhelm you. Insomnia is ugly!

The good news is that science has gotten your back. It reveals the deeper or hidden issues that cause your insomnia. Experts also offer qualified solutions to restless nights. If you believe that you have everything all set but you still cannot seem to have a peaceful night, consider consulting your doctor.

9 Things You Should Know if You’re in a Relationship with a Libra

September 23, 2019 by Power of Positivity

Knowing more about someone else’s zodiac sign is worthwhile when it comes to relationships. The person’s Zodiac may give you useful insight about your compatibility with him or her. Libras are people born between September 23 and October 22.

The zodiac sign is ruled by Venus, which is the planet of beauty and love. Maybe that explains a Libra’s smooth talk and beautiful demeanor.

They love to surround themselves with art, culture, and beauty in a harmonious setting. Also, they love good food and pricey stuff. Libras know how to charm others, but behind their sweet personality, they are fighters.

All in all, those people who share this star sign are among the best people out there. So, if you find yourself winning the affection of one of them, then you should read this post to the end. Libras are a special set of people when it comes to relationships.

They are easy to love, but at the same time, they’re hard to earn. Many of them have super-high expectations, and they will rarely settle for a love they feel is beneath them. However, they also have the nicest personalities and appeal to different types of people.

Therefore, keep in mind that you might have to compete with other possible mates for the affection of a Libra. You can get an edge on the competition by learning more about how Libra’s handle romance.

Here are the 9 things you should know if you are in a relationship with a Libra and want it to work. If anything, the list may prepare you for a long-lasting relationship.

9 Things you should know if you’re in a Relationship with a Libra

1. Libras Find Generosity Attractive

One of the best things about Libras is their genuinely generous nature. Your Libra partner will shower you with never-ending generosity. He or she may share food with you off their plate or their own clothes.

Additionally, since Libra men or women only prefer the best of everything, the garment you receive may be of a good brand or the food may be a pricey delicacy. So, you cannot afford to be a selfish partner if you want to keep the fire burning.

2. If your Value Your Relationship, Never Criticize

Perhaps one of the worst things you can do while dating a Libra is to criticize them. That’s especially true for Libra women. They will be right most of the time thanks to their high levels of intelligence.

Furthermore, they value their ideas, so if you ever disagree, try to refrain from criticizing. Just state your opinion in a diplomatic manner if you want to avoid a heated argument. Libras are very proud, so be careful of whatever you say to them, or they’ll get defensive.

3. They Love Beautiful Things

If you really want to please your Libra partner, treat him or her like loyalty. Libras appreciate things like fancy restaurants, candle-light dinners, and exquisite settings. Treat your partner well to the best of your ability, and their loyalty and charm will never fade.

Additionally, they appreciate physical beauty and beautiful personalities. The same applies to art and music. Beautiful things overwhelm them, and they’re often easily carried away by genuine beauty.

4. You May Find They Are Indecisive

No one is perfect. One of the biggest flaws of Libras is their inability to make decisions sometimes. You may end up wasting a lot of time on futile matters like which pair of shoes to purchase or which movie to watch at the cinema. Most Libras have an inner struggle when it comes to making a decision.

Therefore, it’s better for you to take a lead in the decision making processes to avoid time wastage or stress. Make an effort to plan things beforehand. Know where you’ll have dinner, the movie you’ll watch, and have all other details well set.

5. Constant Interaction with Others Is a Must

Libras love to interact with a wide social circle. Being around a group of people gives them high spirits. They are socially active, the life of the party and often in the limelight.

You’ll have a delightful experience with a Libra whenever you’re in a group. Libras have a certain inward charm to them that attracts other people toward them. You should capitalize on this quality.

6. They Value Perfection

It’s hard for a Libra man or woman to cope with imperfection. They put great effort into designing the perfect living room, bedroom, study area, office, etc. Even it’s about getting the best outfit; a Libra will spend hours on trying to look their best.

They will not stop trying until they achieve what they desire. Libras also frown upon people who are fond of taking shortcuts, or who are okay with mediocrity.

7. The Best Charmers

A Libra’s charm will sweep you off your feet. They are generally friendly, humorous and outgoing, which are very attractive traits. Additionally, Libras are good listeners. If you need to get something off your chest, just turn to your partner! Moreover, the high level of intelligence that Libras have also attracts people.

8. They Can Put Themselves at Risk for Other People

While Libras have excellent diplomatic abilities and outstanding intelligence, they’re not devoid of emotions. Sometimes they can be very sensitive because they sympathize a lot with others. That might usually cause them to offer assistance to other people even if it means jeopardizing themselves. If you are in a relationship with a Libra, always warn him or her about the consequences of certain actions.

9. Libras Yearn For Love and Attention

It’s not unusual for a Libra to crave attention. In relationships, they have an undying need for attention and love from their partners. Hence, if you want your relationship to stay strong, you’ll need to continuously give sweet words, compliments, and attention. Occasional reinforcement is required by a Libra so that they can ensure their love is still wanted.

Bonus Points

In addition to the above points, here are more things you should know if you are in a relationship with a Libra.

A Libra man or woman can be very hard on himself or herself. You might find yourself trying to advise your partner not to judge themselves harsher than they would judge someone they love
Those born under this star hate conflict and dispute. Whenever a dispute arises, a Libra will step in to try and diffuse the confrontation. They have incredible problem-solving skills and know-how to be fair and keep both sides happy
During your relationship, your partner will remain the star whether you like it or not
Libras are more moral in comparison to other zodiac signs. Your partner may have a hard time lying or cheating others in the long term
You can count on your lover for affection. With their loving hugs, soothing words and warm touch, a Libra can calm down the hugest storms inside you
Having an extensive fight with a Libra partner is difficult because they love to keep relationships calm and thriving. Since they are diplomatic in nature, they will go out of their way to prevent unnecessary conflict
When it comes to being in a relationship with someone, loyalty is a priority for a Libra. They are highly unlikely to cheat since their faithfulness is nearly unshakable. Therefore, you can trust your beloved partner to love you fully and stay loyal
Libras love adventure. They enjoy embarking on unexpected journeys, trying out new things or engaging in adventure sports
A Libra might have gone through disappointing relationships, but they won’t let that prevent them from being a hopeless romantic
Libras naturally know how to read others and really excel at pleasing people. They have a deep understanding of how the world works and know how to reach out to many. That can make them very nurturing in relationships
While these tend to be practical people, they also possess an optimistic spirit. They tend to offer hope and possibilities where others see no light at the end of the tunnel
One of the greatest vices of those born under this sign is being melodramatic, especially when it comes to a Libra woman. So, prepare yourself emotionally and physically for some occasional drama in your love life
It is worth noting that a Libra does not like to be left alone. That could work well to your advantage. Your Libra partner may absolutely loathe spending a whole day indoors alone. You can make the most of this trait and invite your Libra partner out to spend quality time together. A Libra is always open to the notion of going out and having fun just to avoid staying at home alone

Final Thoughts on Enjoying a Libra Relationship

The above points can help you to enjoy a healthy, adventurous and fulfilling relationship with a Libra. They are one of the most diplomatic characters of the zodiac. Additionally, they have a great temperament and seek constant attention from other people.

They love being in the limelight and prefer to surround themselves with groups. However, they also do well when alone. With their overwhelming intelligence, they can usually see things from the point of view of another person. That quality makes relationships with them more attractive.

Outgoing and highly adventurous, your Libra partner will most likely be a delight to your crazy and exciting side. Now you know the details of being in a relationship with a Libra.

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