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9 Natural Remedies for Insomnia to Never Ignore

September 23, 2019 by Power of Positivity

Did you know that approximately 23% of US workers have insomnia, costing them about 12 days in lost productivity annually? If you struggle to fall asleep each night, you may be relieved to know that you are not alone. Notably, about 60 million Americans suffer from insomnia.

Insomnia is the inability to fall and remain asleep. Insomnia could be caused by a short-term issue or may stem from a lifetime of poor sleeping habits. In both cases, you cannot fix the issue by using sleeping pills.

This condition has long-lasting side effects that may significantly affect your whole life. You may experience sleepless nights, fatigue during the day, poor concentration span, and even health problems. Relieving insomnia is, thus, not just a desire but a necessity to most victims.

What Causes Insomnia?

Before we discuss the Natural Remedies for Insomnia, we should have a look at what causes this condition. Insomnia can be either short term (temporary) or long-term. However, no matter how long or short you will have to struggle to relieve it, insomnia is never fun.

Short-Term Insomnia

Short-term insomnia is often caused by stress or change in routine. It can also be caused by medications, such as antidepressants that mess with your sleep. Other medicines like allergy meds, blood pressure meds, and corticosteroids may also cause an inability to sleep.

For temporary insomnia, you can easily find a way to deal with the condition and resume your normal sleep pattern.

Long-Term Insomnia

Long-term insomnia may be caused by serious medical conditions, such as anxiety, depression, or sleep apnea.

Sometimes, long-term insomnia can be as a result of crappy sleep habits. Some of these scrappy habits include eating a lot of heavy snacks before bed. Also, sleeping in uncomfortable environments or being glued to your smartphone throughout the night may cause insomnia.

9 Natural Remedies for Insomnia to Never Ignore

1) Take Steps to Help You Manage Stress

If you keep on finding yourself worrying a lot, lying in bed, stress may be robbing you of your sleep. In fact, scientific research shows that almost 4 out of 10 Americans feel fatigued or tired due to stress. If not managed properly, stress may transform into severe health conditions like depression and anxiety. These conditions are likely to result in insomnia, stealing your sleep away.

Therefore, you should take the following steps to manage your stress to achieve a deeper, stress-free sleep:

Retiring Early to Bed

This may sound counterintuitive, but going to bed early does miracles as your worries tend to disappear on their own. Research suggests that you are likely to be overwhelmed with lots of negative thoughts if you say late.

Journaling

When you jot your worries down, they are unlikely to occupy your mind. This would allow you to focus on things that you appreciate, making you sleep better. In fact, a study published in Applied Psychology revealed that students achieved better sleep by writing in a gratitude journal.

Note that there are several of other effective ways to ease stress and make you relaxed. Other ways of managing stress, hence insomnia, include:

Mind games such as guided imagery
Progressive muscle relaxation.
Sharing your worries with your loved ones

2) Make Time for Exercise

It is not news that being physically active helps you sleep well. Therefore, if you maintain some kind of daily exercise, you are likely to increase your chances of having a deeper, calmer sleep.

Most people find it easier to exercise early in the morning. However, you can exercise at any time of the day. Your body is made to move. Therefore, when you use up excess energy during exercise, it would tend to recover during sleep.

Research shows that an hour of daily exercise every week makes one experience a more normal REM sleep than non-exercisers. Nonetheless, you do not have to sweat it out to gain the benefits of exercise. Even insomniacs who exercise tend to sleep longer and wake up less frequently at night than their sedentary counterparts.

3) Eat Pro-Sleep Foods

It may sound crazy, but what you eat or drink may make you sleep soundly or stay awake at night. In fact, the food or drink you take has chemicals that either make you drowsy or relaxed.

If you want to fight insomnia, you should avoid sleep stealers. Meanwhile, try adding the following edibles to your dinner menu or use them as nighttime snacks:

Cheese
Cherries
Bananas
Whole-grain crackers
Almonds
Salmon
Low-fat milk

However, eating the right snacks or drinking the right food is not the only way out of insomnia. You should also avoid these wrong edibles and drinkables at all cost if you are fighting insomnia:

Alcohol
Spicy foods
Coffee and other caffeine-rich beverages and drinks
Fatty foods

4) Sleep-Promoting Herbal Remedies

You can fight insomnia by using herbal remedies, which could make it easier for you to nod off. They include:

St. John’s Wort

Most people use this yellow, weed-like flower to ease depression symptoms such as insomnia and anxiety. If you make tea using St. John’s wort, avoid direct sunlight as your skin may become sensitive to UV rays.

Chamomile Tea

Chamomile tea is very delicious and effective in easing insomnia. It has been used as a relaxation aid for several years. Chamomile tea is a mild sedative that helps to calm your nerves, ease insomnia, and reduce anxiety. Do not be afraid of overdosing.

Valerian

Like chamomile tea, the root of this flowering plant helps reduce anxiety and ease insomnia.

Passion Flower

This delicious, tropical flower is a mild sedative. Steep a teaspoon of passion flower in boiling water for about 10 minutes and drink before sleeping.

Kava

The root of kava promotes relaxation, easing insomnia and reducing anxiety.

5) Use Sunlight to Promote the Production of Healthy Melatonin

Did you know that your body relies on natural light to determine when to pump out some energizing hormones? Your body also needs natural light to produce hormones that enable you to feel relaxed and sleepy, just like melatonin. Melatonin is the sleep hormone.

Although the sun may force you to wake up in the morning, it can help you sleep well at night. Daylight helps your body to figure out when to feel awake, tired, or asleep. When your hypothalamus senses that there is a change in light, it prompts your body to regulate its production of melatonin.

It is worth noting that your body does not produce much melatonin during the day. As a result, you feel alert and energized during the day. On the other hand, it produces much melatonin at night, making you feel tired and sleepy.

One of the best ways to keep yourself on schedule is to flood your body with the natural light. This should happen as soon as you wake up from your bed. By doing so, you will be sending a very clear message to your body that it is time for waking up. This is as simple as opening your blinds or exercising outside to get the natural light.

6) Sleep in a Comfortable Bedroom

You may not appreciate the power of a comfortable bedroom until you spend a night in a wonky mattress or a very hot room. The situation can be worse if you have insomnia.

Make your bedroom as comfortable as possible by implementing the following:

Using comfortable bedding.
Turning down the temperature
Turning down the noise
Cutting off the lights
Picking a comfortable mattress

These will do you wonders.

7) Adopt a Sleep-Friendly Lifestyle

Even if you have embraced other natural remedies for insomnia, some lifestyles may not allow you to sleep soundly. Consider making the following sleep-friendly lifestyle changes:

Showering at night

Try bathing at night instead of in the morning. It is worth noting that the heat from the warm, pre-bedtime shower makes your nervous system relaxed and slowed down. This makes you sleepy. Therefore, if you only shower once a day, consider doing it at night instead of morning hours.

Powering Down Your Devices at Night

The light that your smartphone, iPad, or laptop emits can be referred to as the digital version of caffeine. This light makes your brain feel revved up, instead of relaxing and sleepy. Kindly turn off your gadgets at least one hour before sleeping to make your brain relaxed and ready to sleep.

Sniff Lavender Before Bed

This is another hilarious hack, but the scent can significantly affect your mood. If you feel your bedroom with aromas that are believed to promote relaxation and ease anxiety, you are likely to sleep well. Take the advantage of aromatherapy, filling your bedroom with clary sage, spikenard, lavender, vetiver, myrrh, or frankincense.

8) Mindfulness Meditation

Mindfulness meditation entails slow and steady breathing while sitting quietly. When undertaking this routine, you have to observe your thoughts, breath, feelings, body, and sensations while they rise and pass.

This practice promotes sleep as it helps reduce stress and improve your concentration while boosting your immunity.

9) Yoga

This ancient practice does not only help you in toning but also in managing stress, thus eliminating insomnia. In fact, its psychological results can even be observed at the physical level. Yoga practitioners tend to have low levels of inflammatory stress markers in their blood.

Final Thoughts on Conquering Insomnia Naturally

Insomnia has several side-effects and may lead to severe health conditions if not managed. The good news is that it can be eased using various natural remedies. The first step is to accept the condition and work towards saving yourself from this condition. Afterward, do not ignore the power of the aforementioned natural remedies for insomnia.

17 Foods That Can Help Low Vitamin C

September 23, 2019 by Power of Positivity

Are you eating enough foods with Vitamin C?

Natural sources of vitamin C comprise of both L-ascorbic acid, and ascorbate minerals such as potassium, calcium and the soluble fat of vitamin C known as ascorbic palmitate. The significant difference between the natural form of vitamin C from the synthetic form is the molecular form.

Despite education and awareness of the significance of vitamin C in the body, there remains a population of people that are still deficient of this vitamin. Various pieces of evidence mount that vitamin C is an essential nutrient to the body.

By including the following foods into your diet, your health will significantly improve as well as your energy levels. It is worth noting that fruits are rich in high sugar so you may choose to minimize sugar on other foods when you increase fruit intake.

Symptoms of Vitamin C deficiency

Although vitamin C is readily available through eating the right foods, severe vitamin C deficiency may be easily noticeable. Some of these symptoms include:

Severe irritability
Noticeable weight loss
Weakening muscles
Pain or aches in the joints.
When vitamin C levels are low, a rough bumpy skin condition known as a keratosis pilaris can develop.
Vitamin C deficiency also causes hair to grow in coiled shapes or bend because of defective development in the structure of hair growth.

Importance of eating foods with Vitamin C

So why is Vitamin C a crucial nutrient in the body? What benefits does it add to the collection? Vitamin C is essential in the body as it prevents deformities and abnormal growth of a person.

Vitamin C helps in the prevention of joint pain
This essential vitamin protects the body cells from any damage caused by free radicals, which cause changes in the DNA, leading to illnesses such as cancer.
Vitamin C acts as an antioxidant.
It gives a person healthy bones
Prevents Scurvy
Helps in healing the digestive tract tissues.
Vitamin C is an essential part of the immune system, as it defends the body against pathogens, bacteria, and viruses.

Effects of Lack of Vitamin C

A deficiency in Vitamin C leads to side effects in the immune system among other illnesses such as

Scurvy
Joint pains
Unending bleeding gums
Frequent fatigue
Increase in high chances of acquiring depression
The prolonged healing time of wounds
Loss of teeth

17 Foods Rich in Vitamin C

If you are wondering which types of foods are rich in Vitamin C, then the list below contains delicious foods that you can use to boost the levels of Vitamin C in your body.

1 – Guavas

The guava fruit should be a better-known fruit since it contains 228 mg of vitamin C per 100g. It is rich in antioxidants and lycopene that help in protecting the heart. The lycopene helps in having a flawless clear and healthy skin. Moreover, they have low calories and fats.

2 – Hot Chili Peppers (green)

Green hot Chili Peppers are usually consumed in small quantities. A 100g of hot chili pepper consists of 242mg vitamin C. the green pepper contains a high amount of vitamin C and other beneficial phytonutrients.

3 – Acerola Cherry

These delicious tropical berries contain a massive amount of Vitamin C- 1677mg. It is rare to find fresh cherries, but you can find them in their powdered form. The advantage of the powder form is that it contains more concentrated vitamin C among other nutrients. For instance, if you are having a protein smoothie, you can add this cherry powder for a healthier drink.

4 – Camu Camu

This fruit is among the world’s most significant source of vitamin C. Averagely, Camu Camu contains 2145mg of Vitamin C per 100g. It is available in powder form which could be added to a drink, to experience a delicious drink with a vitamin C mega-hit.

5 – Sweet Red Peppers

These red sweet peppers contain 127 mg of vitamin C in 100g. To experience a delicacy meal filled with red peppers, always include them in your salads.

6 – Parsley

Some might argue this one is more “herbs” than “foods.” Nevertheless, at 133 mg of vitamin C per 100g of parsley, you get to consume a mega Vitamin C nutrient. For additional flavors, add them to the main dish or add in the salads.

7 – Black Currants

The black currants fruity berries contain 181mg of Vitamin C. you can blend them and use them as a juice or eat them as they are.

8 – Brussel Sprouts (raw)

It is widespread to cook the Brussel sprouts. But do you know that each time you cook them you are killing the vitamin C which is crucial in your diet? To preserve the 85 mg per 100g undamaged, add raw chopped Brussels to a green smoothie or a salad and experience an incomparable feeling.

9 – Dill Weed (fresh)

Fresh Dill weed is a relative of celery. It contains the anti-viral and anti-inflammatory properties, as well as an 85 mg per 100g of Vitamin C. while preparing your burger sauce, add the dill weed and enjoy a healthy burger.

10 – Cauliflower (raw)

At all cost, avoid cooking the cauliflower. A fresh cauliflower contains a great pack of Vitamin C of 88mg per 100mg.

11 – Kiwi Fruit

Kiwi fruit is delicious on a snack plate or in a vibrant salad. Green kiwi fruit contains 92 mg of vitamin C per 100g of nuts.

12 – Broccoli (raw)

Just like cauliflower, broccoli should be eaten in its natural form as 93mg of vitamin C is found in 100g of broccoli. Majority of bodybuilders survive on broccoli and chicken. So, try this vegetable in its raw form for a whole Vit C serving.

13 – Sun-dried Tomatoes

Tomatoes are excellent in their raw or cooked form. But did you know that sun-dried tomatoes offer a fantastic pack of 101mg of Vitamin C per 100g of drained tomatoes?

14 – Kale

If you wish to use kale in its raw form, ensure that you wash the kale thoroughly when preparing a smoothie. In fact, a kale smoothie will supply you a 120mg of Vitamin C per 100g of Kale.

15 – Lychees (raw)

The tropical fresh lychee fruit has 71.5mg of Vitamin C per 100g. While eating this fruit, do not eat the seeds since they can cause hypoglycemia.

16 – Longans (raw)

Longan is another delicious tropical fruit. They form 84mg of Vit C per 100g. It encompasses of vitamins and minerals. the Longan is also used to achieved to acquire good eyesight.

17 – Oranges

Oranges are the most common source of vitamin C in an American’s diet. An orange contains 53mg of Vitamin C per 100g. Oranges are consumed in their fresh state.

Who Needs Vitamin C?

The need for Vitamin C varies from one person to another. Some people require large amounts of Vitamin C, while others require small amounts. For instance, smokers either passive or active require large amounts of vitamin C to reduce damages caused by the free radicals that smoke releases.

Other groups who need a higher vitamin C intake include:

People with a restricted diet and do not eat enough vegetables and fruits.
Those who are unable to entirely consume and absorb vitamins and nutrients.
People with certain health conditions, such as cancer or health conditions.

If you are unable to get enough Vitamin C in your diet, you can take supplements. Various medicinal brands offer Vitamin C supplements for such cases. However, this will require caution, depending on how it has been administered. When taken by mouth Vitamin C is likely safe and is one of the most recommended ways of administration. Side effects may accompany such as nausea, heartburn, stomach ulcers, vomiting among others. It is worth noting that amounts higher than 2000mg daily dose may be unsafe as it increases the side effects such as kidney stones and severe diarrhea.

When applied to the skin, it is also safe for majority of people who require the supplement to achieve flawless skin.

Effects of Excess Vitamin C

In adults, the recommended vitamin C dose is 9omg for males and 75mg for females. Note that smokers {passive and active} need 35 milligrams more than that each day since they expose themselves to free radical damages got from cigarette smoke. How do you check your Vitamin C levels? You can check the levels of vitamin C using a simple blood test from a doctor. Severe Vitamin C deficiency is experienced by the patients, but once boosted, the improvements are almost immediate.

Excess vitamin C consumption may lead to digestive disturbances, mainly if vitamin C consumed does not fully absorb. Other side effects of too much Vitamin C include:

Bloating
Nausea
Abdominal discomfort
Diarrhea
Stomach Cramping.

Final Thoughts on Ensuring You Consume Foods with Vitamin C

Vitamin C is a crucial nutrient for good health. It is abundant in most plant foods, and eating a healthy diet that includes vegetables and fruits gives the body with all the vitamin C nutrients required. Necessary for good health. People who wish to boost vitamin C levels can do so by eating foods rich in Vitamin C. Remember that the only person who can take care of your body is only you. Seek medical attention if you notice any changes within your body before and after boosting the levels of your Vitamin C. Choose wisely the strategy you use to increase the levels of vitamin C.

Researchers Reveal Soda Causes Early Death (Even If It’s Diet)

September 23, 2019 by Power of Positivity

In the most extensive study of its kind, researchers once again linked soda consumption to early death.

Published in the Journal of the American Medical Association: Internal Medicine, the study includes nearly 500,000 individuals across 10 European countries. Indeed, it’s interesting that there appears to be little difference between diet and regular soda. Diet soft drinks seem to be just as deadly as sweet, sugar-laden beverages.

In this article, we will break down the study’s results. Why and how does soda contribute to an early death? Are the results significant? Does the study accurately and truthfully demonstrate the potential harm of soft drinks? Of course, we will answer these questions and others here.

A quick note. Researchers included the following beverages under the umbrella of “soft drinks”: cola, pop, soda, fruit punch, lemonade, energy, and sports drinks (e.g., Monster and Gatorade, respectively), powdered sugar drinks (e.g., Kool-Aid), and “ades” such as lemonade.

So, let’s get to it!

Study Background and Purpose

The European Prospective Investigation into Cancer and Nutrition (EPIC) study is one of the largest cohort (“group”) studies in the world. Traditionally, cohort studies are a type of research-based study that’s designed to investigate the cause(s) of disease. Besides investigating the correlation between soft drinks and early mortality, EPIC also researches various issues surrounding the topic of disease acquisition.

According to the International Agency for Research on Cancer (IARC), this EPIC study was conceived to “investigate the relationships between diet, nutritional status, lifestyle and environmental” factors and their relationship to cancer and disease.

In the paper, the authors note the lack of scholarship focusing on a potential link between disease and soft drinks. This gap in research is rather striking when one considers the proven link between sugary drink consumption and obesity.

In a massive, oft-cited 88-study analysis published in the American Journal of Public Health, researchers directly demonstrate “clear associations between soft drink consumption and nutrition and health outcomes.” Including increased calorie intake, heavier body weight, and increased risk of “several medical problems.”

On the former note, this study comes out at a dubious time in U.S. history. The number of overweight and obese children and adults has reached epidemic proportions. Consider the below statistics from a huge, multi-state study.

Seven U.S. states – Alabama, Arkansas, Iowa, Louisiana, Mississippi, Oklahoma, and West Virginia – record obesity rates exceeding 35 percent.

According to data in the report The State of Obesity: Better Policies for a Healthier America 2018, the U.S. obesity rate is now hovering around 40 percent. Roughly 19 percent of children are now obese. These numbers were at 30 percent and 14 percent just two decades ago, respectively.

Elio Riboli, a Professor and Director of Public Health at Imperial College London in the United Kingdom, coordinated this EPIC study. Assisting Professor Riboli in coordination efforts were two esteemed cancer researchers from the International Agency for Research on Cancer (Lyon, France), Dr. Marc Gunter and Dr. Paul Brennan.

Study Design

“Consumption of artificially sweetened soft drinks was positively associated with deaths from circulatory diseases, and sugar-sweetened soft drinks were associated with deaths from digestive diseases.”

~ Mullee, A., et al.

The EPIC program consists of 521,000 citizens across 10 European countries. Following participant recruitment and initial data gathering, study subjects were followed up after an average of 16 years. The large, multinational cohort consisted of participants from Denmark, France, Germany, Greece, Italy, the Netherlands, Norway, Spain, Sweden, and the United Kingdom.

Researchers collected the following information from study participants:

Diet:

Participants were administered some version of the quantitative dietary questionnaire, containing over 250 food items. Using this document, participants reported types of food consumed and estimated individual portion sizes.

Lifestyle factors:

Questionnaire data were collected on several variables known to impact health. Among the information recorded job history, current employment status, illness history, education, socioeconomic status, known disorders, history of tobacco use, history of alcoholic beverage consumption, physical activity level, and reproductive history.

Body measurements & dimensions):

height, weight, waist, hip circumference, body mass index (BMI), and sitting height.

Blood samples:

Measurements for red blood cells, hemoglobin, hematocrit, white blood cells, and platelet count.

Using this information, researchers excluded individuals reporting a history of cancer, diabetes, heart disease, or stroke. They also left out data they perceived to be inaccurate or incomplete details. Finally, they also disregarded data collected from individuals at risk for certain diseases.

Here are some statistics from the chosen participant group:

Number of participants: 451,743 (86.7% of the cohort group)
Gender: Female ~ 71% of total (321,081)
The average age at study commencement: ? 51 years
Average follow-up period (from initial data measurement): ? 16.4 years
Number of deaths: 41,693 (~ 9.2% of cohort)

Study Results

“The results of this study are significant. It reinforces a fact that won’t surprise anyone in the nutrition field: Processed foods loaded with artificial ingredients will never be the magic bullet to better health, no matter how low they are in sugar. Our bodies are smarter than that.” ~ Sarah Reinhardt, the Union of Concerned Scientists

The EPIC research team analyzed the experimental data from both regular and diet soda users. The key measurement was the total consumption of sugar-sweetened and artificially sweetened soft drinks.

The team reached the following conclusions:

Drinkers of artificially sweetened soft drinks run a 26 percent higher chance of premature death.
Science proves a relationship between sweetened soft drinks and death from circulatory diseases.
Sugary drinks were tied to higher rates of death from digestive diseases. Other disorders correlating with sugar-sweetened beverages include appendix, intestines, liver, and pancreas disease. Individuals who consumed two or more glasses of soda per day had a 17 percent higher chance of early death.

The team factored another interesting finding out of the analysis. People who drank more soda tended to have higher body mass index (BMI). Soda drinkers were also more likely to be tobacco smokers. However, says the study’s lead author, Neil Murphy, these findings did not influence the results. “We made statistical adjustments in our analyses for BI, smoking habits, and other mortality factors,” says Murphy.

So after adjusting for such factors, the research team concludes that smoking habits and BMI do not strongly influence the correlation between soft drinks and mortality rates.

“There are 4.2 grams of sugar in a single teaspoon. Now, imagine scooping up 7 to 10 teaspoons full of sugar and dumping it into your 12-ounce glass of water. Does that sound too sweet? You may be surprised to learn that’s how much added sugar is in the typical can of soda.” ~ Harvard T.H. Chan School of Public Health

Study after study, scientist after scientist, and parent after parent continue to rail against the health effects of soft drinks. In fact, thousands of academic studies over the past fifteen years reach the same conclusion: soft drinks cause weight gain, increase the risk of chronic diseases, and complicate underlying health problems.

What about other nations?

According to Harvard University, soft drinks are the top source of added calories and sugar in the U.S. diet. But what about other countries? Do these places also experience the same adverse health issues from soda and soft drink consumption?

In countries where soft drink consumption has risen, so has disease incidence. Such describes the rather recent phenomenon of soft drink consumption and an increase in diabetes cases in Asia.

In a 2010 study published in the American Journal of Epidemiology, researchers cite a direct correlation between “epidemic proportions” of type 2 diabetes in Asia and “increased consumption of soft drinks, juice … and other sweetened drinks.”

Moreover, the research team cites the proven correlation between poor health outcomes and soft drink consumption in the U.S. as ample evidence. One of the statistics included in the study is worthy of pause: Type 2 diabetes mellitus in Asia is 3-5 times higher than just 30 years ago.

Because this increase in diabetes prevalence is very similar to that experienced in the United States between 1980 and 2010. In fact, around 2.5 percent of the population had a diabetes diagnosis in 1980. However, this number rose to around 7 percent by 2010.

Final Thoughts on Drinking Soda

The evidence is somewhat overwhelming. Soda and other soft drinks adversely affect health. Continuous and excessive consumption of soft drinks also certainly contributes to chronic disease, obesity, and early death.

In other words, soft drinks are just plain wrong.

7 Signs You’ve Made A Friend For Life

September 23, 2019 by Power of Positivity

They say a good friend is hard to find and even harder to keep, and this old saying seems to hold true. Especially in today’s world, it seems that real friends who will stick by your side through the hard times are increasingly rare. Friends come and go from our lives, but a ride or die friend stays with us for life.

Friends are there to support us, help us grow, and nurture us through difficult times. They’re an important part of a healthy life, and studies have shown the benefits of having good friends. From helping you stay on track with a healthy diet and exercise routine to keeping your mind sharp to help you destress, good friends are part of a balanced life.

If you have a friend like this in your life, consider yourself lucky. Hold on to them and never let them go because real friendship is one of life’s greatest blessings. If you’re not sure if they will stick around or not, here are some ways to find out.

“A real friend is one who walks in when the rest of the world walks out.” – Walter Winchell

HERE ARE 7 SIGNS YOU’VE MADE A FRIEND FOR LIFE

They can always tell when something is wrong.

A “normal” friend doesn’t know you well enough to pick up on those subtle cues that show there’s something going on beneath the surface. However, a friend for life will know the second they come into your presence that something’s amiss. They can tell by your body language and even your words that you have something you need to get off your chest.

If you’ve made a friend for life, they can read you like no one else and uncover any problems. They might not be able to solve it, but they can at least give you a shoulder to cry on and a safe space to share your inner world.

Every time you hang out with a friend for life, you have an awesome time.

It doesn’t matter if you’re staying inside with Chinese takeout just talking about life or if you’re going out on the town, you always enjoy yourself with them. You two just seem to get each other, and this makes whatever you do together a million times more fun. Even if you’re sitting around doing nothing, there’s no one else you’d rather do nothing with than them.

When you’re around other friends, it seems like you have to entertain them or put on a mask to fit in. However, your friend for life sees you for exactly who you are and loves you anyway. You can say whatever’s on your mind and not have to worry about censoring yourself. One thing you really love about hanging out with your friend is the deep, intelligent conversation you have together.

They support your wildest dreams no matter what.

Even if it sounds crazy to everyone else in your life, a friend for life will support your deepest desires. If you want to travel the country in a van for a year, your friend will be on board with it. If you want to go back to school at age 50, your friend will encourage you to no end. Starting a YouTube channel about exotic animals? No problem, your pal will think it’s the coolest idea ever and help you set it up.

A friend for life is often your biggest cheerleader, and someone you can share your ideas with openly. You don’t have to fear judgment, because they know you very well and can feel your passion when you talk about your dreams. They just want you to be happy and achieve whatever your heart desires.

They want to get to know the real you.

A friend for life doesn’t care about the superficial things most people do. They don’t want to know your favorite clothing brand or what kind of car you drive. They may ask about your job, but that doesn’t determine their opinion of you. Instead of a surface-level conversation, they want to get to the deeper topics.

A real friend wants to know about your childhood trauma, your deepest fears, dreams, the thoughts that keep you awake at night, and your most embarrassing stories. In other words, they want to know what makes you, you. Other people may not care to know the person underneath the mask, but your friend does.

If you ever come across this type of person, you have found a real gem. Do not let them go, because it’s this friend who will stand by your side in your darkest moments. A friend for life is more like a soulmate, and nothing will keep them away. They love you for your real, authentic self, and it’s freeing to know you don’t have to hide yourself around them.

They don’t use you or ask you for anything in return.

A friend for life doesn’t keep tabs on all the favors they do for you. They don’t expect you to do anything for them; your unconditional friendship and love is more than enough. Many “friends” today simply use others for their own gain, but you can rest assured that a true friend would never do this to you.

They’ve got your back no matter what and will do anything in the world for you within reason. They help you because they want to, not because they’re trying to get something out of you or hold their nice gestures against you.

A friend for life puts in effort to keep up the relationship.

No one likes a friendship where it feels like pulling teeth to get them to hang out or even text you back. A real friend knows that it’s a two-way street, and makes sure to keep tabs on you. You may not talk to them every day, but they check in with you a few times a week at least to see how you’re doing.

You’re not always the one making plans and calling them to see how their week went. You find it refreshing that you can always call on your friend when you really need them, and vice-versa.

You can talk about anything with them.

Here’s the best thing. You don’t feel like you have to hide anything from this friend. And, you can share your darkest secrets, most painful memories, embarrassing things you did, and the dirty details of the date you went on last week. Nothing is off the table when it comes to conversations with your best friend. They’re the one person you can turn to when you need to get something off your chest.

Like we said before, you don’t feel like you need a filter when you talk to them, and no topic is off-limits. You feel like you can bare your soul with a friend for a life, and it’s like nothing you’ve ever experienced before. Real friends want to connect on a deep level, and your friend is no exception to this.

Bonus: They can keep our egos from getting too big.

“Good friends will keep you in check to some degree and not let your head get oversized. They knew you before you made it big or achieved any accolades. They know the deep-down, base version of you. So not only will they support you when you succeed, but they remind you [of] where you came from,” says certified psychiatrist and the director of the Cleveland Clinic mood disorder unit Robert Rowney, D.O.

Final Thoughts About the Joy in Finding a Friend for Life

When you’ve found a friend for life, you’ll know because they can tell instantly when something is wrong. After they’ve gotten to know you, they can easily tell when something is off and will listen to you spill your problems for hours if need be. Also, you will always enjoy yourself when you’re in their company. They’ll be supportive of you no matter what, even when no one else in your life is.

A friend for life wants to get to know the real you, not the you that you project to the world in your professional or academic life. They want a deep connection and can sense you’re capable of reciprocating. Additionally, they won’t ask you for anything and will not hold favors against you. They will put equal effort into the relationship and make you feel comfortable talking about anything under the sun with them.

Friends really make life worth living. They are people we can celebrate the good times with, stay up all night talking about life with, and release pent up emotions with. Friends keep us grounded while also supporting our dreams. They are truly a blessing in this life, and should never be taken for granted.

“Close friends are truly life’s treasures. Sometimes they know us better than we know ourselves. With gentle honesty, they are there to guide and support us, to share our laughter and our tears. Their presence reminds us that we are never really alone.” ? Vincent van Gogh

22 Foods That Boost Your Immune System

September 22, 2019 by Power of Positivity

Are you a victim of frequent cold and flu, nausea, and general body weakness? This is a sign that you have a weak immune body system. A weak immune body system makes you more susceptible to opportunistic infections, and this interferes with your daily life and routine making you less productive. Fortunately, you can learn what foods to consume to support your immunity.

Other signs of a weak immune system include poor sleep, poor digestion, and high-stress levels. Therefore, it’s paramount to ensure that you eat healthy foods that will always supercharge your immune system.

Individuals with a strong immune system are less vulnerable to diseases; they are more productive and live longer.

If you are looking for the best diet to boost your immune system, here is a list of 22 healthy foods and fruits that have powerful immune-boosting agents. Include them in your daily meals, and you will boost your immune system.

22 Immune System Boosting Foods

1. Blueberries

Blueberries are very popular fruits, and they contain a special type of flavonoid known as anthocyanin. It has anti-oxidant properties which can help your body bolster the immune system.

Studies prove that flavonoids play an essential role in improving your body respiratory tract’s immune defense system. Eating blueberries will protect your body from frequent cold and upper respiratory tract infections. Blueberries also have low calories and high nutrient levels.

2. Broccoli

Broccoli is rich in vitamins A, C, and E, antioxidants, fiber, and minerals. If you want to get a wide spectrum of essential immunity boosters all in one place, Broccoli will do the magic.

It’s one of the healthiest vegetable choices that should never lack in your meals.

To receive full benefits, eat it raw or when it’s slightly cooked.

3. Citrus Fruits

Citrus fruits are a good source of vitamin C, which helps your body produce more white blood cells.

If you are a frequent victim of common colds and flu, eating citrus fruits can help you fight these infections. The most common citrus fruits that are easily available are lemons, oranges, and tangerines.

4. Red Bell Peppers

Did you know that red bell peppers have double the amount of vitamin C found in citrus fruits? Therefore, if you cannot get citrus fruits, red bell peppers are a good alternative source for vitamin C.

In addition, red bell peppers are also rich in beta carotene, which is very essential in boosting good eye health and skin conditions.

5. Spinach

Spinach is another great source of vitamin C, antioxidants, and beta carotene, which helps your body fight any infections and viruses with ease.

Dark green and leafy spinach are rich in proteins, vitamins, irons, and minerals. Consuming spinach helps your body boost hair, skin, and bone health.

In order to get most nutrients, you should try and take your spinach in raw form as a salad.

6. Coconuts and Coconut Oil

Coconut fruit contains healthy medium of fatty acids which boosts the rate of metabolism. It can also be used as a source of beauty elements that are used to maintain vibrant and strong skin and hair.

Coconut oils, on the other hand, has anti-microbial elements which are useful in fighting fungus, bacteria, and pneumonia.

A study by Harvard University showed that children who take coconut oil recover much faster from pneumonia than those who did not take it.

7. Apples

If you are looking for a fruit that is rich in soluble fiber and vitamin C, get yourself an apple a day.

Soluble fiber is known to alternate the body immune cells from pro-inflammatory to anti-inflammatory.

When immune cells are in an anti-inflammatory state, they fight infections much faster and boosts the immunity system. So, why don’t you take an apple a day and keep the doctor away as the saying goes?

8. Oregano

Herbs are also very essential when it comes to boosting our immune systems. For instance, Oregano is rich in vitamins A, C, E, and K.

These vitamins have anti-inflammatory, anti-fungal, and anti-microbial effects which can make your body more immune and healthy. The herbal parts are rich in dietary fiber which is helps your body regulate blood cholesterol levels.

Studies show that Oregano essential oils are also good at fighting Listeria.

9. Turmeric

Turmeric is a great herb that contains curcumin which is very rich in anti-oxidant and anti-inflammatory properties. You can use turmeric to curb any viral, fungal, and inflammatory infections.

Include it in your daily meals, and you will regain your lost immunity within a very short period of time.

10. Ginger

If you are suffering from frequent nausea and indigestion, why don’t you try ginger and see the end of these uncomfortable health conditions?

It works by improving digestion, reducing intestinal gas, and also helps fight common colds and flu.

You can take it in the form of ginger tea or chew it raw if you have motion sickness and nausea associated with being pregnant.

11. Dark Chocolate

Dark chocolate is rich in bromine, an anti-oxidant element that helps your body fight any free radicals. Free radicals are produced when the body breaks down foods or when it reacts with possible pollutants.

They have the potential of causing diseases, and eating dark chocolate regularly can help your body become resilient to the formation of free radicals.

12. Sweet potatoes

Another great source of beta carotene is a sweet potato. The beta carotene element is a type of antioxidant that helps your body fight against harmful ultraviolet (UV) rays.

Including sweet potatoes in your meals will ensure that you have healthy skin. It’s also a great source of vitamin A.

13. Fish oil

It’s no doubt that fish oil is one of the greatest sources of Omega-3 fatty acids. A 2014 study confirmed that long-term intake of Omega-3 fatty acids reduces the risk of rheumatoid arthritis.

Rheumatoid arthritis is a chronic autoimmune condition that happens when the immune system by mistake fights a healthy body part.

14. Garlic

Garlic has for a very long time been used as a home remedy for common colds.

It has anti-inflammatory and anti-oxidant properties which help to fight infections which are powered by its high sulfur concentration compound called allicin.

Studies also indicated that garlic can also help in lowering blood pressure and loosen the hard arteries. It also improves the blood circulation in your body.

15. Licorice Roots

Licorice roots are known to boost the adrenals and improve the stress response system of your body.

By helping you manage your adrenals and stress response, your immune system is boosted, and you become healthier than before.

Also, research has also shown that licorice has other medicinal properties that help your body fight any virus infections.

16. Mushroom Extracts

Mushroom extracts offer a more superior way for your body to absorb nutrients which would not be absorbed in a better way if they were in their natural form.

Mushrooms are known to have natural medicinal values which improve your immune system. Adding mushroom extracts and supplements in your diet is a great way of maintaining a healthy body system.

17. Mint tea

Brew a cup of mint tea–it is a powerful source of compounds that helps you fight respiratory infections.

Mint tea has a great aroma and flavor, which makes it one of the most popular natural herbal tea globally.

It helps relieve any signs of sore throats and colds. A cup of mint tea will make you feel fresh and re-energized.

18. Kiwi Fruits

Kiwi is an edible berry fruit and just like many citrus fruits, eating a kiwi fruit will provide your body with a rich source of vitamin C. It will improve your immune system, and you will not be affected by many respiratory diseases.

Other essential nutrients that kiwi fruit contain are folate, potassium, and vitamin K, which helps in blood clotting.

19. Almonds

Almonds are among the most popular tree nuts globally. They are superfoods full of nutrients and minerals that have medicinal properties.

If you are looking for a vitamin E source, then you need to eat almonds regularly. Apart from giving your body vitamins, almonds are a good source of fiber, magnesium, and manganese minerals.

Including such foods which provide both vitamins and minerals in your diet will drastically improve your immune system.

20. Sunflower Seeds

Sunflower seeds are high in vitamin E and anti-oxidants. Including several spoons of tasty sunflower seeds in your daily meals will improve your immune system.

Vitamin E helps your body in fighting free radicals which can damage your body cells.

When you take sunflower seeds, your body will also benefit from minerals, including phosphorus, magnesium, and vitamin B-6.

21. Yogurt

Yogurt containing “live and active cultures,” such as Greek yogurt can also play a vital role in boosting your body immune system. The cultures help in fighting free radicals which can damage your body cells.

Go for the unflavored yogurt and the ones with no sugar for better nutritional benefits. There are other brands which are fortified with vitamin D.

Such brands are also a great choice as it also helps your body to be more resilient against many diseases.

22. Poultry meat/soup

If you are having common colds, taking a piece of poultry meat or a cup of poultry soup can go a long way in improving your health condition. Poultry such as turkey and chicken are rich in vitamin B-6.

Vitamin B-6 helps your body generate new and healthy red blood cells. In addition, poultry bone soup contains gelatin, chondroitin, among other beneficial nutrients which helps in boosting your immune system.

Final Thoughts on Choosing Foods to Boost Your Immune System

Living in an increasingly toxic environment leaves us all susceptible to many illnesses. Fortunately, you can support your immune system by consuming healthy foods. It’s the ultimate self care you can provide yourself.

20 Uplifting Quotes to Lift You Out of Depression

September 22, 2019 by Power of Positivity

Mental health is as important as physical health. Being in the right state of mind enables you to not only achieve your targets without problems but also keeps you fit. Depression does not just occur out of the blue, but gradually grows in a victim with or without their knowledge.

According to the World Health Organization, more than 300 million people in the world suffer from depression. A study by W.H.O reveals that depression is more prevalent in women than men.

This is why people who are depressed are encouraged to speak out and seek professional help. Some of the common signs of depression include low moods, weight gain or weight loss, poor concentration, loss of interest, change in a behavior pattern, sleeping disorder, and poor appetite, among others. Clinical depression is an extreme form of depression. It is also referred to as major depressive disorder.

One way of controlling depression is by consuming content that brings positivity to your body and mind. Quotes and words of encouragement can uplift you during your low moments as you battle depression.

The following are the 25 best quotes that can lift you out of depression.

1 – “Dealing with depression effectively is a mark not of weakness, but your strength.” -SAMHSA Helpline

Many times people who are depressed feel weak and defeated. You may not know this but holding on even during the times that you appear frail tell a lot about the strength you have.

2 – “Conquer Your anxiety by living in the moment.” -Rachel Forster

Breathe, walk, live in the moment! Anxiety is often linked to depression. The anxiety can make you uneasy and unsure with life. Do not doubt your path as it is with doubting that people give up. Life is too precious to let a little anxiety overwhelm you. Celebrate your joys today.

3 – “Believe that life is worth living, and your belief will help create the fact.” – William James

There are so many good things that you are yet to experience in this life. Why let a temporary condition hinder you from having a good time? Keep in mind that your life is worthy. A little faith is all you need to believe.

4 – “There is power in knowing you are battling depression.” –SAMHSA

Look at your depression, not as a phase where you become fragile, but a time that you proved to be strong for your soul. You may not realize this, but your strength manifests itself by how you handle what you term as your weakness.

5 – “Every man has his secret sorrows which the world knows not.” -Henry Wadsworth Longfellow

This quote is to tell you that you are not alone, even in your suffering. So many people go through tough times but still soldier on. You will be surprised by the number of people who are undergoing depression episodes if you decide to speak to some. Be encouraged that you are not the only one fighting this battle that is depression.

6 – “It takes a man with real heart to make beauty out of the stuff that makes us weep.” -Clive Barker

This quote was written for you who despite everything agonizing happening in your life. Strives to be jolly and cheerful for the world. You are the hero we need. You make the world a beautiful place and your presence is always felt.

7 – “We must accept finite disappointment, but we must never lose infinite hope.” – Rev. Dr. Martin Luther King, Jr.

Disappointments occur every other time in life. The trick is to deal with the disappointment and forget about it. What you should never put aside is hope. It is hope that makes even the dying survive for years. Do not lose hope, no matter what. Do not let life’s disappointments overpower you. Never let the hope you have diminish.

8 – “What makes night within us may leave stars.” -Victor Hugo

The night is dark and often depicted as gloomy. Dawn marks the end of the dark night as people welcome a dazzling day. The stars are bright and beautiful. Glittering stars make the sky attractive. They kill the misery that comes with dark nights. Just like the night and stars, this Victor Hugo quote is an assurance that whatever makes us sad may leave stars. There is a little shine out of a dim background.

9 – “Tough times are temporary.” -Amy Brucker

You should be commended for holding on that long. You do not know this, but you are the toughest person you have ever met. This is because you have remained rigid even with the difficult times you have faced. Everything will soon be over.

10 -“To get rid of depression, I swim with dolphins.” -Patti Stanger

This quote does not necessarily mean that you should swim with dolphins. It is an inspiration for you to go out and engage in things that you love.

Practice your hobbies, go out and form new skills, meet new friends, try and be active. It may be difficult but keep your head high and beat the sadness out of you.

11 – “In times of pain, when the future is too terrifying to contemplate and the past too painful to remember, I have learned to pay attention to the present.” -Julia Cameron

Live your life as you should now. Do not wait for the future because no one knows what is in store. Do not let your sad episodes hinder you from experiencing life to the fullest. You only live once; carry that as your daily mantra. What matters is the things you presently experience.

12 – “The going may get tough, but I know that the precise moment I was in was always the only safe place for me.” -Julia Cameron

Thinking about the future can sometimes be devastating, as you hope to achieve your set goals but see little to no potential. Forget the past, refrain from deeply thinking about the future; live now. Things that matter are with you now. The people that matter are not in your future but your present.

13 – “We should embrace pain and burn it as fuel for our journey.” Charlotte Mwanza

Acceptance is an important step for anyone undergoing depression. Accept your condition and eliminate the energy that comes with the agony. The pain you have is what makes things unbearable. Denounce it at all times.

14 – “Depression, suffering and anger are all part of being human.” -Janet Fitch

This is a message to keep you strong. Life is full of many moments; among those are the happy times and sad occasions. The depression you are experiencing is perhaps a part of life. Good things are coming. Persevere as you face the little agony. You are destined for greatness. Every human being has gone through melancholy, misery, joy and celebration at some point in life. You are part of the bigger crowd.

15 – “Keep yourself busy if you want to avoid depression.” -Matt Lucas

More often than not, seclusion and isolation are what makes the depression you have pile up. Try and be active by engaging with other people. By talking and taking part in activities with others, you will realize that your depressive episodes are gradually fading.

16 – “Sadness flies away on the wings of time.” -Jean de La Fontaine

It is only a matter of time before you realize that the pain you were going through is over. Time is a healing component. One thing about depression is that it does not last forever.

17 – “Tough times never last, but tough people do.” -Robert H. Schuller

You may have broken down a few times, even thought of throwing in the towel, but your resilience made you push on. You are strong. And you are a winner. That is why you have lasted this long. This quote is to show you what a champion you are.

18 – “I will love the light for it shows me the way, yet I will endure the darkness for it shows me the stars.” -Og Mandino

Depression brings out darkness. This beautiful quote is to show you you are not a dark spot, but a flower that everyone wants to have. You can stomach the evils of the world and still come out unscathed. This quote is proof that the light you follow will guide you through dark holes and painful moments.

19 – “Never let your head hang down” -Richard M. Nixon

Look for a way that will make you forget your grief. Lamenting as you hide in your cocoon is not the best habit. Show your face to the world. Make yourself believe that the grieving time is over, and it is time for the normal, strong and focused version of yourself.

20 -“Even from a dark night, songs of beauty can be born.” -Mary Anne Radmacher

Even from your sad episodes, good stories can be told. Your challenges and journey are perhaps what makes you unique and amazing.

Remember These Quotes When You Battle Depression

Long term depression and mental related disorders are the primary causes of suicide. Multiple studies have shown that depression is one of the most common mental health problems experienced today.

You may not know what to do when faced with extreme depression. Seeking guidance and counseling will go a long way in helping you. Music, sports and exercises are other ways of regulating depression. The quotes shared in this article are to encourage you, motivate you to keep pushing and to reassure you that you are the best version of yourself.

Every single problem in this world has a solution. Depression caused by inevitable things like death may be hard to deal with, but by reading the quotes and talking to the right people, you will realize with time that your heart will start to heal. Not many want to admit that they are depressed. You are a champion for acknowledging that you need help to stabilize your mental health.

They can always tell when something is wrong.

Every time you hang out with a friend for life, you have an awesome time.

They support your wildest dreams no matter what.

They want to get to know the real you.

They don’t use you or ask you for anything in return.

A friend for life puts in effort to keep up the relationship.

You can talk about anything with them.

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