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'The De-Stress Effect' - an easy read with nice tips on diet & exercise.

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'The De-Stress Effect' - an easy read with nice tips on diet & exercise.

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The body keeps the score is a book about understanding our trauma.

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The body keeps the score is a book about understanding our trauma.

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https://www.brainpickings.org/2016/06/20/the-body-keeps-the-score-van-der-kolk/

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A fantastic book also known as 'Learning to speak Giraffe.'

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If "violent" means acting in ways that result in hurt or harm, then much of how we communicate-judging others, bullying, having racial bias, blaming, finger pointing, discriminating, speaking without listening, criticizing others or ourselves, name-calling, reacting when angry, using political rhetoric, being defensive or judging who's "good/bad" or what's "right/wrong" with people -could indeed be called "violent communication. "

Nonviolent Communication is the integration of 4 things:

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Nonviolent Communication (NVC) - PuddleDancer Press

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If "violent" means acting in ways that result in hurt or harm, then much of how we communicate-judging others, bullying, having racial bias, blaming, finger pointing, discriminating, speaking without listening, criticizing others or ourselves, name-calling, reacting when angry, using political rhetoric, being defensive or judging who's "good/bad" or what's "right/wrong" with people -could indeed be called "violent communication.

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The teachings on love given by the Buddha are clear, scientific, and applicable... Love, compassion, joy, and equanimity are the very nature of an enlightened person. They are the four aspects of true love within ourselves and within everyone and everything. - Thich Nhat Hahn

Happiness is only possible with true love. True love has the power to heal and transform the situation around us and bring a deep meaning to our lives. There are people who understand the nature of true love and how to generate and nurture it. The teachings on love given by the Buddha are clear, scientific, and applicable. Every one of us can benefit from these teachings.

During the lifetime of the Buddha, those of the Brahmanic faith prayed that after death they would go to Heaven to dwell eternally with Brahma, the universal God. One day a Brahman man asked the Buddha, "What can I do to be sure that I will be with Brahma after I die?" and the Buddha replied, "As Brahma is the source of Love, to dwell with him you must practice the Brahmaviharas -love, compassion, joy, and equanimity."

A vihara is an abode or a dwelling place. Love in Sanskrit is maitri; in Pali it is metta. Compassion is karuna in both languages. Joy is mudita. Equanimity is upeksha in Sanskrit and upekkha in Pali. The Brahmaviharas are the four elements of true love. They are called 'immeasurable,' because if you practice them, they will grow in you every day until they embrace the whole world. You will become happier, and everyone around you will become happier, also.

The Buddha respected people's desire to practice their own faith, so he answered the Brahman's question in a way that encouraged him to do so. If you enjoy sitting meditation, practice sitting meditation. If you enjoy walking meditation, practice walking meditation. But preserve your Jewish, Christian, or Muslim roots. That is the way to continue the Buddha's spirit. If you are cut off from your roots, you cannot be happy.

If we learn ways to practice love, compassion, joy, and equanimity, we will know how to heal the illnesses of anger, sorrow, insecurity, sadness, hatred, loneliness, and unhealthy attachments... Love, compassion, joy, and equanimity are the very nature of an enlightened person. They are the four aspects of true love within ourselves and within everyone and everything.

Love - Maitri/Metta

The first aspect of true love is maitri (in Pali), the intention and capacity to offer joy and happiness. To develop that capacity, we have to practice looking and listening deeply so that we know what to do and what not to do to make others happy. If you offer your beloved something she does not need, that is not maitri. You have to see her real situation or what you offer might bring her unhappiness.

Love, the intention and capacity to offer joy and happiness. Image: Hian Oliveira

Without understanding, your love is not true love. You must look deeply in order to see and understand the needs, aspirations, and suffering of the one you love. We all need love. Love brings us joy and well-being. It is as natural as the air. We are loved by the air; we need fresh air to be happy and well. We are loved by trees. We need trees to be healthy. In order to be loved, we have to love, which means we have to understand. For our love to continue, we have to take the appropriate action or non-action to protect the air, the trees, and our beloved.

Maitri can be translated as 'love' or 'loving kindness.' Some Buddhist teachers prefer 'loving kindness,' as they find the word 'love' too dangerous. But I prefer the word 'love.' Words sometimes get sick and we have to heal them. We have been using the word 'love' to mean appetite or desire, as in 'I love hamburgers.' We have to use language more carefully. 'Love' is a beautiful word; we have to restore its meaning. The word 'maitri' has roots in the word mitra which means friend. In Buddhism, the primary meaning of love is friendship.

We all have the seeds of love in us. We can develop this wonderful source of energy, nurturing the unconditional love that does not expect anything in return. When we understand someone deeply, even someone who has done us harm, we cannot resist loving him or her. Shakyamuni Buddha declared that the Buddha of the next eon will be named "Maitreya, the Buddha of Love."

Compassion - Karuna

The second aspect of true love is , the intention and capacity to relieve and transform suffering and lighten sorrows. Karuna is usually translated as 'compassion,' but that is not exactly correct. 'Compassion' is composed of com ('together with') and passion ('to suffer'). But we do not need to suffer to remove suffering from another person. Doctors, for instance, can relieve their patients' suffering without experiencing the same disease in themselves. If we suffer too much, we may be crushed and unable to help. Still, until we find a better word, let us use 'compassion' to translate karuna.

To develop compassion in ourselves, we need to practice mindful breathing, deep listening, and deep looking. The Lotus Sutra describes Avalokiteshvara as the bodhisattva who practices "looking with the eyes of compassion and listening deeply to the cries of the world." Compassion contains deep concern. You know the other person is suffering, so you sit close to her. You look and listen deeply to her to be able to touch her pain. You are in deep communication, deep communion with her, and that alone brings some relief.

In deep communication, deep communion. Image: Hristina Šatalova

One compassionate word, action, or thought can reduce another person's suffering and bring him joy. One word can give comfort and confidence, destroy doubt, help someone avoid a mistake, reconcile a conflict, or open the door to liberation. One action can save a person's life or help him take advantage of a rare opportunity. One thought can do the same, because thoughts always lead to words and actions. With compassion in our heart, every thought, word, and deed can bring about a miracle.

When I was a novice, I could not understand why, if the world is filled with suffering, the Buddha has such a beautiful smile. Why isn't he disturbed by all the suffering? Later I discovered that the Buddha has enough understanding, calm, and strength; that is why the suffering does not overwhelm him. He is able to smile to suffering because he knows how to take care of it and to help transform it. We need to be aware of the suffering, but retain our clarity, calmness, and strength so we can help transform the situation. The ocean of tears cannot drown us if karuna is there. That is why the Buddha's smile is possible.

Joy - Mudita

The third element of true love is , joy. True love always brings joy to ourselves and to the one we love. If our love does not bring joy to both of us, it is not true love. Commentators explain that happiness relates to both body and mind, whereas joy relates primarily to mind.

This example is often given: Someone traveling in the desert sees a stream of cool water and experiences joy. On drinking the water, he experiences happiness. Ditthadhamma sukhavihari means "dwelling happily in the present moment." We don't rush to the future; we know that everything is here in the present moment.

Many small things can bring us tremendous joy, such as the awareness that we have eyes in good condition. We just have to open our eyes and we can see the blue sky, the violet flowers, the children, the trees, and so many other kinds of forms and colors. Dwelling in mindfulness, we can touch these wondrous and refreshing things, and our mind of joy arises naturally. Joy contains happiness and happiness contains joy.

Some commentators have said that mudita means 'sympathetic joy' or 'altruistic joy,' the happiness we feel when others are happy. But that is too limited. It discriminates between self and others. A deeper definition of mudita is a joy that is filled with peace and contentment. We rejoice when we see others happy, but we rejoice in our own wellbeing as well. How can we feel joy for another person when we do not feel joy for ourselves? Joy is for everyone.

Joy contains happiness and happiness contains joy. Image: Alekzan Powell

Equanimity - Upeksha

The fourth element of true love is , which means equanimity, nonattachment, nondiscrimination, even- mindedness, or letting go. Upa means 'over,' and iksha means 'to look.' You climb the mountain to be able to look over the whole situation, not bound by one side or the other. If your love has attachment, discrimination, prejudice, or clinging in it, it is not true love.

People who do not understand Buddhism sometimes think upeksha means indifference, but true equanimity is neither cold nor indifferent. If you have more than one child, they are all your children. Upeksha does not mean that you don't love. You love in a way that all your children receive your love, without discrimination.

Upeksha has the mark called samatajñana, "the wisdom of equality," the ability to see everyone as equal, not discriminating between ourselves and others. In a, conflict, even though we are deeply concerned, we remain impartial, able to love and to understand both sides. We shed all discrimination and prejudice, and remove all boundaries between ourselves and others.

As long as we see ourselves as the one who loves and the other as the one who is loved, as long as we value ourselves more than others or see ourselves as different from others, we do not have true equanimity. We have to put ourselves "into the other person's skin" and become one with him if we want to understand and truly love him. When that happens, there is no 'self' and no 'other.'

Without upeksha, your love may become possessive. A summer breeze can be very refreshing; but if we try to put it in a tin can so we can have it entirely for ourselves, the breeze will die. Our beloved is the same. He is like a cloud, a breeze, a flower. If you imprison him in a tin can, he will die. Yet many people do just that. They rob their loved one of his liberty, until he can no longer be himself. They live to satisfy themselves and use their loved one to help them fulfill that. That is not loving; it is destroying.

You say you love him, but if you do not understand his aspirations, his needs, his difficulties, he is in a prison called love. True love allows you to preserve your freedom and the freedom of your beloved. That is upeksha.

For love to be true love, it must contain compassion, joy, and equanimity. For compassion to be true compassion, it has to have love, joy, and equanimity in it. True joy has to contain love, compassion, and equanimity. And true equanimity has to have love, compassion, and joy in it.

This is the interbeing nature of the Four Immeasurable Minds. When the Buddha told the Brahman man to practice the Four Immeasurable Minds, he was offering all of us a very important teaching. But we must look deeply and practice them for ourselves to bring these four aspects of love into our own lives and into the lives of those we love.

From Teachings on Love by Thich Nhat Hahn.
~ What insights did you gain from this article, if any? We would love to hear your thoughts in the comments below.

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The teachings on love given by the Buddha are clear, scientific, and applicable... Love, compassion, joy, and equanimity are the very nature of an enlightened person. They are the four aspects of true love within ourselves and within everyone and everything. - Thich Nhat Hahn Happiness is only possible with true love.

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Adur & Worthing Councils are taking a leadership role in helping to improve health and wellbeing in our communities. Through ThriveAW magaz... See More

Adur & Worthing Councils are taking a leadership role in helping to improve health and wellbeing in our communities. Through ThriveAW magaz... See More

Connecting content to people.

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Adur & Worthing Councils are taking a leadership role in helping to improve health and wellbeing in our communities. Through ThriveAW magazine, a new positive and forward-looking digital magazine, we will keep residents, businesses, our partners and local community groups in touch with all the work which is being done, not only across key areas of the Councils, but also with and in the communities.

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This website is for information purposes only. By providing the information contained herein we are not diagnosing, treating, curing, mitigating, or preventing any type of disease or medical condition. Before beginning any type of natural, integrative or conventional treatment regimen, it is advisable to seek the advice of a licensed healthcare professional.

© Copyright 2008-2019 GreenMedInfo.com, Journal Articles copyright of original owners, MeSH copyright NLM.

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Magnesium: The Safe First Line of Defense for Clinical Depression

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This website is for information purposes only. By providing the information contained herein we are not diagnosing, treating, curing, mitigating, or preventing any type of disease or medical condition. Before beginning any type of natural, integrative or conventional treatment regimen, it is advisable to seek the advice of a licensed healthcare professional.

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Warnings signs of suicide ideation and self help techniques

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Warnings signs of suicide ideation and self help techniques

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By Dr. Mercola

The recent suicides of fashion designer Kate Spade and celebrity chef and TV personality Anthony Bourdain, which occurred within days of each other, have reignited a much-needed public discussion about suicide, mental illness and its treatment. As noted by Dr. Anne Schuchat, principal deputy director of the U.S. Centers for Disease Control and Prevention (CDC), depression "is not a condition that is related to success or failure. No one is immune."

Statistics also reveal suicide rates have risen sharply across the U.S. since the early 2000s, prompting health authorities to call for "a comprehensive approach to addressing depression."

However, while a number of headlines scream for new drug treatment, I believe we'll get nowhere fast unless we start to address mental health from a more holistic perspective. It seems quite clear that antidepressants, in addition to not working very well (or in some cases at all), are actually part of the problem thanks to their side effects.

Meanwhile, nutritional deficiencies, a decline in social interaction brought about by increasing reliance on social media and technology, excessive exposure to electromagnetic fields (EMFs), lack of sleep, "lack of life purpose" or spiritual connection, and chronic, unresolved stress are just some of the factors that can contribute to depression, none of which can be addressed by new or more drugs. Specific medical conditions, such as cancer, heart disease, diabetes and stroke are also linked to a higher risk of major depressive disorder.

Spade's Suicide Took Those Closest to Her by Surprise

According to Spade's husband and business partner, Andy Spade, Kate had struggled with depression and anxiety for several years, and was taking medication for these issues. The couple separated 10 months ago but lived within blocks of each other, met on a daily basis and had "never even discussed divorce," according to Andy, who stressed she did not have an alcohol problem or business-related struggles.

Her father, Frank Brosnahan, also confirmed she'd been "taking pills," which he'd "advised her not to take." Both her husband and father spoke to her the night before her apparent suicide, saying she sounded happy and that there was no indication that she was thinking about taking her own life. Both say her suicide was a complete shock.

The same appears to be true for Bourdain, who spent the last five years enthralling viewers with his passion for food and travel in his award-winning series "Parts Unknown." His body was discovered by Eric Ripert, a French chef and close friend, in his hotel room. Bourdain was in France, working on an upcoming episode.

Overwhelmingly, the sentiment is that he was a passionate and generous individual, a master of his craft and staunch defender of marginalized populations, especially restaurant workers, in the middle of doing something he loved. In fact, some of the last words Bourdain said to his friend Michael Ruhlman was that "love abounds." "The last I knew, he was in love. He was happy," Ruhlman said, who was "stunned" by the news. His girlfriend Asia Argento appeared equally shocked.

Suicide Statistics

Depression is one of the most common mental disorders in the U.S. affecting more than 16 million Americans, and the leading cause of ill health and disability worldwide. Globally, rates of depression increased by 18 percent between 2005 and 2015. In the U.S., suicide rates have steadily risen since 2000, primarily in more rural areas - a trend blamed on the effects of social isolation, economic pressures, opioid addiction and limited access to mental health care.

Depression can be a terminal illness if a person continually attempts, and eventually is successful at taking their own life. Tragically, suicide has risen sharply among children and teens. This simply must speak to some deeper societal problems at work, although antidepressants may play a role in some of these cases as well.

Many antidepressants are known to increase the risk of suicide in children, teens and young adults, yet despite such warnings, these drugs are still often prescribed for younger people. According to the most recent statistics:

Between 1999 and 2016, suicide increased by 28 percent across most American demographics; in 25 states, the suicide rate rose by more than 30 percent

Between 2008 and 2015, the number of children hospitalized for either thinking about suicide or attempting suicide doubled

Among young girls (aged 10 to 19), the suicide rate rose by 70 percent between 2010 and 2016

In 2016, nearly 45,000 Americans committed suicide, making suicide the 10th most common cause of death that year

Along with drug overdoses and Alzheimer's disease, suicide is one of three leading causes of death that are on the rise

Know the 12 Warning Signs of Suicide, and How to Help

While some are better at keeping their depression and any thoughts of suicide well hidden, even from the ones they love, it's important for everyone to recognize the warning signs, and what they can do to help. According to the CDC, the 12 warning signs that someone may be contemplating or getting close to suicide are:

If you notice one or more of these signs, take the following five steps to help. For more information about how to prevent suicide, see bethe1to.com.

1. Ask how they are feeling and if they are considering ending their life, or if they have a plan to do so

2. Don't let them be alone and do your best to keep them safe

3. Make yourself available to them

4. Reach out to them daily and help them connect to others

5. Follow up

If you live in the U.S. and are having thoughts of suicide, call the National Suicide Prevention Lifeline at 1-800-273-8255 or text 741-741 for the Crisis Text Line.24 If you are in danger of acting on suicidal thoughts, call 911 for immediate assistance.
Depression Is Not the Sole Cause of Suicide

An important, yet frequently overlooked contributor to depression and other neuropsychiatric disorders is EMF exposure. In 2016, Martin Pall, Ph.D., wrote a magnificent and comprehensive review on this that is available for free online. He reviews how regular exposure to low-intensity microwaves, like those from your cellphone and Wi-Fi, impact your nervous system. There are even two U.S. government reports that detail this.

It's also important to realize that depression or other mental illness is not the sole cause of suicide. More than half of those who commit suicide do not have a known mental health condition, according to CDC data. As noted by Julie Beck in her thoughtful article, "When Will People Get Better at Talking About Suicide," published by The Atlantic, "The traumas and losses of people's lives and the ways they respond to them are infinitely varied and context-dependent. And that makes suicide hard to talk about."

And yet we must, if we are to save each other from needless tragedy. According to the CDC, contributing factors to suicide in 2015 included the following:

Relationship problems (42 percent)

A crisis in the past or upcoming two weeks (29 percent)

Substance abuse (28 percent)

A physical health problem (22 percent)

Work or financial problem (16 percent)

Criminal or legal problem (9 percent)

Loss of housing (4 percent)

Antidepressants Are Not a Satisfactory Answer

According to the U.S. National Institute of Mental Health, 11 percent of Americans over the age of 12 are on antidepressant drugs. Among women in their 40 and 50s, 1 in 4 is on antidepressants, the side effects of which run the gamut from loss of libido to emotional flatness, restlessness, sleep disturbances, brain damage, and suicidal and/or homicidal ideation.

Antidepressants can also harm your immune system, and raise your risk of Type 2 diabetes by two to three times in high-risk groups. These side effects are all the more significant by the fact that there is very little evidence to suggest antidepressants benefit people with mild to moderate depression. In fact, researchers have found they work no better than a placebo in 80 percent of cases.

What's worse, long-term use of antidepressants may also cause you to develop bipolar disorder or other types of psychoses, which means you'll need to graduate to a new or additional medication, often an antipsychotic drug that blocks dopamine receptors in your brain.

There are safer, and in many cases better, alternatives. Many of the basics have been covered in a variety of previous articles on depression and its treatment. In the following sections, you'll find summary compilations of lifestyle strategies and nutritional interventions that have been shown to be beneficial. Also know that while these lists are extensive, they're not exhaustive.

Key Dietary Considerations and Helpful Nutritional Supplements

Eat a healthy whole food diet and avoid processed foods and junk food

One of the first steps in addressing problems like anxiety and depression is to clean up your diet and address your gut health. Otherwise, you'll have virtually no chance of getting healthy emotionally and mentally.

Foods have an immense impact on your mood and ability to cope and be happy, and eating whole foods as described in my nutrition plan will support your mental health. Avoiding sugar and grains, which processed foods are loaded with, will also help normalize your insulin and leptin levels, which is another powerful tool in addressing depression.

Go gluten-free

The gluten level in our grains is much higher today than it ever was before, thanks to various breeding techniques, and gluten can produce depression if you're sensitive to it. In such a case, the key is to remove gluten from your diet entirely.

Balance your gut microbiome

Unbalanced gut flora has also been identified as a significant contributing factor to depression, so be sure to optimize your gut health, either by regularly eating traditionally fermented foods or taking a high-quality probiotic.

St. John's wort

St. John's wort is commonly used for the treatment of depression. It is available in tablets, capsules and liquid form. Research suggests it exerts its antidepressant action by inhibiting the reuptake of the neurotransmitters serotonin, norepinephrine and dopamine.

Numerous double-blind, placebo-controlled studies have examined the effectiveness of St. John's wort for the treatment of mild to moderate major depression, and most have found the herb more effective than a placebo. It can be at least as effective as paroxetine (Paxil) in the treatment of moderate to severe depression in the short term.

S-Adenosylmethionine (SAMe)

SAMe is an amino acid derivative that occurs naturally in all cells. It plays a role in many biological reactions by transferring its methyl group to DNA, proteins, phospholipids and biogenic amines. Several scientific studies indicate that SAMe may be useful in the treatment of depression.

5-Hydroxytryptophan (5-HTP)

5-HTP is another natural alternative to traditional antidepressants. When your body sets about manufacturing serotonin, it first makes 5-HTP, so taking 5-HTP as a supplement helps raise your serotonin levels. Downstream, it also boosts production of melatonin, so taking it shortly before bedtime can help improve your sleep.

B vitamins, including B1, B2, B6, B8, B9 and B12

B vitamins play a role in the production of certain neurotransmitters that are important for mood regulation and other brain functions. Folic acid (vitamin B9) deficiency has been noted among people with depression, as has pyridoxine (B6) deficiency. Pyridoxine is the cofactor for enzymes that convert L-tryptophan to serotonin.

There's also evidence that people with depression respond better to treatment if they have higher levels of vitamin B12, while high doses of niacin (vitamin B3) are particularly important for schizophrenic patients. It turns out that pellagra, a disorder caused by niacin deficiency, produces the same psychiatric symptoms, such as irrational anger, feelings of persecution, mania and dementia, found in many schizophrenic patients.

One 2017 study found high doses of vitamins B6, B8 (inositol) and B12 in combination were very effective for improving schizophrenic symptoms - more so than standard drug treatments alone, and particularly when implemented early on.

Low doses were ineffective. Aside from schizophrenia, researchers have found niacin can be successfully used in the treatment of general psychosis, anxiety, depression and obsessive-compulsive disorder. B12 deficiency can also trigger mania, psychosis and paranoid delusions.

One of the reasons for B vitamins' effect on a wide range of mood disorders and neurological and psychiatric conditions relates to the fact that these vitamins have a direct impact on the methylation cycle, and are required for the production and function of neurotransmitters and the maintenance of myelin, the fatty sheath surrounding your nerve cells.

Without this protective coating, nerve signals become slow and sporadic, which can lead to motor function problems, cognitive losses and changes in mood.

B8 also aids in cell communication, allowing your cells to properly interpret chemical messages and respond accordingly. Meanwhile, B6, folate and B12 (in combination with S-adenosylmethionine or SAMe) regulate the synthesis and breakdown of brain chemicals involved in mood control, including serotonin, melatonin and dopamine. Hence, a deficiency in one or more of these B vitamins can also play a role in depression.

Address hormonal imbalances

Perimenopause and other hormonal imbalances are frequently misdiagnosed as depression. Women are now entering perimenopause at younger ages these days; some even before the age of 40, and this phase can last for years. Women who have never had PMS may suddenly experience rather severe symptoms, feeling depressed, moody and irritable.

An antidepressant is not going to solve the problem in this case. Rather, you need to balance your hormones. Basics include a nutritious diet and detoxification to ensure proper liver function. Milk thistle or bupleurum are herbs that can help with this.

Other herbs like dong quai and black cohosh may be helpful against menopausal and PMS symptoms. Bioidentical hormones such as progesterone are another option that may or may not be necessary depending on your situation. Once you hit on the right combination, symptoms will typically recede within two menstrual cycles.

Lifestyle Strategies That Help Combat Anxiety and Depression Without Drugs

Exercise regularly

Exercise, including strength training, is clearly one of the best-kept secrets for depression. In one study, which involved adults diagnosed with mild to moderate depression, researchers looked at exercise alone to treat the condition and found:

After 12 weeks, depressive symptoms were cut almost in half in those who participated in 30-minute aerobic exercise sessions, three to five times a week

Those who exercised at low-intensity for three and five days a week showed a 30 percent reduction in symptoms

Participants who did stretching and flexibility exercises 15 to 20 minutes three days a week averaged a 29 percent decline in depressive symptoms

Address stress and unresolved emotional conflicts

Like so many other families, I have been personally affected by depression. My mother suffered from this problem for a time, and actually made several unsuccessful suicide attempts that really devastated me. This occurred just as I was making the transition into energy medicine, so initially she was treated with medications.

However, the medications and inpatient care were a terrible failure. Ultimately, it was energetic techniques that helped her fully recover from her depression.

Learning how to use an energy psychology tool like the Emotional Freedom Techniques can make an enormous difference if you suffer from depression or any other kind of emotional dysfunction. This energy psychology tool is one of the most powerful methods I know of, and is a crucial element of any successful treatment program. In the video below, EFT practitioner Julie Schiffman demonstrates how to use this technique for depression.

Cognitive Behavioral Therapy (CBT)

CBT helps you change how you think about things and has been used successfully to treat depression. In fact, several clinical studies have demonstrated that CBT is as effective as antidepressant medication. Within 20 sessions of individual therapy, approximately 75 percent of patients experience a significant decrease in their symptoms.

Unlike more traditional forms of therapy, CBT focuses on "here and now" problems and difficulties, and is a recommended treatment for depression triggered by the stress of moving from one culture and country to another. In this case, the therapy assumes mood is related to the pattern of thought. CBT attempts to change mood and reverse depression by directing thought patterns.

Light Therapy

For years, light therapy has been used to treat seasonal affective disorder, a type of depression caused by short winter days and extended darkness. A lack of exposure to sunlight is responsible for the secretion of the hormone melatonin, which can trigger a dispirited mood and a lethargic condition.

Light therapy helps to regulate the body's internal clock in the same way that sunlight does. Light therapy is an effective treatment for seasonal affective disorder, and may reduce symptoms of nonseasonal and major depression as well.

Yoga

Yoga is an ancient system of relaxation, exercise and healing with origins in Indian philosophy, and has been shown to alter your brain chemistry. Some yoga positions are effective in stimulating the release of endorphins and reducing the level of stress hormone cortisol.

Several human studies support the use of yoga for depression, and yoga postures have been specifically shown to increase levels of the neurotransmitter gamma-amino butyric acid (GABA), which may alleviate depression. In one study, researchers studied the effect of Iyengar yoga classes on participants diagnosed with major depressive disorder who were either not taking medication or had been on the same medication for three months.

One group was assigned to take a 90-minute yoga class three times a week, plus participate in a 30-minute session at home four times a week. The second group participated in two 90-minute classes and three 30-minute at home sessions.

After three months both groups experienced a reduction in symptoms by at least 50 percent, with no differences in compliance. The group who participated seven days a week experienced the greatest reduction in symptoms.

Other research has linked these improvements to changes in GABA, an amino acid that acts as a neurotransmitter in your central nervous system. GABA is responsible for blocking nerve impulses, telling the adjoining nerve cells not to "fire" or send an impulse. Without GABA your nerve cells would fire frequently and easily, triggering anxiety disorders, seizures, and conditions such as addiction, headache and cognitive impairments.

Biofeedback and progressive muscle relaxation

Biofeedback and progressive muscle relaxation may help to reduce stress levels and therefore a primary environmental trigger for depression. In biofeedback, electrical sensors attached to your skin allow you to monitor your biological changes, such as heart rate, and this feedback can help you achieve a deeper state of relaxation. It can also teach you to control your heart rate, blood pressure and muscle tension through your mind.

Biofeedback is commonly used in the treatment of stress related conditions such as migraine and tension headaches, fibromyalgia, depression and anxiety. Progressive muscle relaxation may achieve the same level of stress reduction through tensing and relaxing all the major muscle groups from head to toe, thereby helping you to recognize muscle tension.

Visualization

Visualization and guided imagery have been used for decades by elite athletes prior to an event, successful business people and cancer patients - all to achieve better results through convincing your mind you have already achieved successful results. Similar success has been found in people with depression.

Spend time in nature and/or listen to nature sounds

Both have been shown to alleviate anxiety and depression. To learn more, see " Nature Heals," and " Science Reveals Why Nature Sounds and Deep Breathing Are so Relaxing."

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Suicide Is on the Rise. Do You Know These Signs of Risk?

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By Dr. Mercola The recent suicides of fashion designer Kate Spade and celebrity chef and TV personality Anthony Bourdain, which occurred within days of each other, have reignited a much-needed public discussion about suicide, mental illness and its treatment. As noted by Dr. Anne Schuchat, principal deputy director of the U.S.

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14-26 year olds

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Watch with glittering eyes the whole world around you, because the greatest secrets are always hidden in the most unlikely places. Those who don't believe in magic will never find it. - Roald Dahl

There is a photograph in my parents' house of me and my brother as young children jumping on the bed, heads proudly embellished with underwear, faces beaming with pride and untamed joy.

While it is an amusing photo to look back on, to giggle at in embarrassment, it represents so much more than a mere memory. The photo captured a pure moment of play, a moment when we had no worries in the world; a moment when we adorned ourselves in the most precious of jewels when we were king and queen of the highest kingdom. In this photograph, all that mattered was the fun we were having in that moment, right then and there. We were living in the magical and timeless NOW.

Like the fading colours in the photograph, so too have the moments of wild laughter dimmed in our lives. The acts of silliness have slid slowly behind the paperwork. Study, work, bills, mortgages-these are now what consume our time. We no longer imagine ourselves as kings and queens of grand and carefree kingdoms, no longer feeling safe to be wild and silly and clearly outrageous.

Most of us don't think much about this change in our lives. It's just the natural cycle; the era for play is over, now is the time for responsibility and making the right choices in life. But is it?

As adults, we often see ourselves as teachers of the younger generation, but could we have it the wrong way around? What if the most important lessons in life come from the youngest among us? Those not yet laden with the worries of the world, who are still unmarked from the conditioning we all slowly but surely embrace as we grow up. Those who live life from their true essence, from the pure innocence of being.
The era for play is never over.
Thinking back to my childhood, I realised somewhere in the depths of my memory bank, stored away in some forgotten compartment, there are many little insights. Valuable tidbits I held as a child, back before the adult brain kicked in and the overthinking that accompanied it.

The Innate Mindfulness and Resilience of a Child

Upon reflecting more deeply about the day that photo was taken, I realise that prior to the laughter, I had been nervous about my first day of school, angry my dad made me eat peas and upset Barbie was missing a shoe. As a child, I could release these concerns (no matter how minor they may seem now, they were real at the time) and just live in the moment.

This type of mindfulness is innate in children, an appreciation for the little adventures we forget to savour in our busy adult lives. We get so caught up in problems, we don't see the wonders that surround us-even if they are only in our imagination; or maybe especially if they are in our imagination!

When I'm feeling frustrated with 'adult life,' I now take a moment to value something beautiful or special. I am often surprised by what I notice!

Isn't it nice to think that tomorrow is a new day with no mistakes in it yet? - L.M. Montgomery.

"Will You Be My Friend?"

These words slipped almost thoughtlessly from a girl beside me, as she swung from one monkey bar to another. And so, as easily as that, at the tender age of six, a beautiful friendship blossomed. A bond that would last many years, despite the fact we came from very different backgrounds.
"Will you be my friend?"
As children, our friendship was natural and effortless. As easy as tumbling out of bed to meet a new exciting day. Yet, if we had met each other as adults, it is a sad truth that we probably wouldn't dare to connect.

The possibilities for love, intimacy, and friendship are endless if we forget about the factors that divide us; where we grew up, what job we have, or the personal choices we make in our lives; and simply see each other as another soul who is likely longing for similar things, namely to be seen and loved and know that we matter.

The next time you are waiting for a train or your morning coffee, or checking out at the grocery store, consider offering a genuine smile or even striking up a conversation with someone near you. It might reach right to their heart and lighten their day. It might just be the act of kindness and recognition that gives someone the little hope they need for humanity, and it might make you feel brighter too. Even though I am inherently shy and an introvert, when I do this, it's always a beautiful exchange. Love and happiness are not diminished when shared with another, rather they grow and blossom in both the giver and the receiver.

In the sweetness of friendship let there be laughter, and sharing pleasures. For in the dew of little things the heart finds its morning and is refreshed. - Khalil Gibran

"But why?"

It's the question that drives every parent insane, but behind the annoyance of the constant bombardment of ', lies an insatiable curiosity for the world. Why have we stopped asking ' '? Let's keep asking questions, let's ignite our wild curiosity to know ourselves, to know others and to know this world. There is so much we don't know! And even more that we don't know we don't know! We might discover great treasures and great adventures, and beautiful and simple alternatives to situations we initially thought were set in stone.

Being a Little (Or a Lot) Wild

Sometimes when I am home alone, I will shut the curtains and blinds, put on some wild, fun 80s and 90s pop music and jump around, dancing like a nutcase. I also laugh at my own jokes. But only when I'm quite certain nobody else is watching!

Children, on the other hand, have no inhibitions when it comes to being silly and laughing out loud. As we grow up, we all learn to be serious, responsible and dutiful. But too much seriousness can be detrimental to our health, spoil our fun, and derail our freedom of Being.
Be wild, be silly!
"Laughter releases endorphins that improve mood and decrease levels of the stress-causing hormones cortisol and adrenaline. Laughing tricks your nervous system into making you happy," says Dr. Timothy Legg from Healthline.

I have a friend who, when stressed, fakes a big smile and a belly laugh. She swears it helps her let go of what is troubling her momentarily. She believes that laughter therapy and releasing her whacky side can shift her mindset and silence her monkey-mind.

You're mad, bonkers, completely off your head. But I'll tell you a secret. All the best people are. - Lewis Carroll

Keep it Simple

Life isn't as complicated as we make it out to be. Kids know this and have an inbuilt ability for finding simple answers to problems we grown-ups struggle with. Sometimes it's best to go back to basics. Now when I am in a complicated situation, I call on my inner-child to see if she can uncomplicate things for me. Miraculously I usually get some simple solutions.

It is more fun to talk with someone who doesn't use long, difficult words but rather short, easy words like "What about lunch?" ― A. A. Milne

This is Just the Beginning...

As you access your memory banks, you will likely find a storehouse of wisdom, inspiration, risky and daring but ultimately heavenly memories and insights you've garnered from your childhood or the youngsters around you. We invite you to share your thoughts and stories in the comments below, especially if they are going to make us smile or laugh out loud.

"Rabbit is clever," said Pooh thoughtfully.

"Yes," said Piglet, "Rabbit is clever."

"And he has brains."

"Yes," said Piglet, "Rabbit has brains."

There was a long silence.

"I suppose," said Pooh, "that's why he never understands anything."

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Learning and Laughing With My Inner Child

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Watch with glittering eyes the whole world around you, because the greatest secrets are always hidden in the most unlikely places. Those who don't believe in magic will never find it. - Roald Dahl There is a photograph in my parents' house of me and my brother as young children jumping on the bed, heads proudly embellished with underwear, faces beaming with pride and untamed joy.

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sugar's relationship to depression

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We are now entering year 5 of this epic sugar summit series! Our interviews with the world's leading experts on the science of sugar and sugar addiction recovery have been loved by tens of thousands of sugar freedom seekers around the world. And the best is yet to come.

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This website is for information purposes only. By providing the information contained herein we are not diagnosing, treating, curing, mitigating, or preventing any type of disease or medical condition. Before beginning any type of natural, integrative or conventional treatment regimen, it is advisable to seek the advice of a licensed healthcare professional.

© Copyright 2008-2019 GreenMedInfo.com, Journal Articles copyright of original owners, MeSH copyright NLM.

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4 Sugar Alternatives That Won't Poison You

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This website is for information purposes only. By providing the information contained herein we are not diagnosing, treating, curing, mitigating, or preventing any type of disease or medical condition. Before beginning any type of natural, integrative or conventional treatment regimen, it is advisable to seek the advice of a licensed healthcare professional.

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Series about gut health, several interesting podcasts on mental health.

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Series about gut health, several interesting podcasts on mental health.

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The Shift. A world first audio-documentary podcast series that has been created specifically to help you make your shift.

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PEOPLE PARTICIPATION NEWSLETTER May 2019 RK edit

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This website is for information purposes only. By providing the information contained herein we are not diagnosing, treating, curing, mitigating, or preventing any type of disease or medical condition. Before beginning any type of natural, integrative or conventional treatment regimen, it is advisable to seek the advice of a licensed healthcare professional.

© Copyright 2008-2019 GreenMedInfo.com, Journal Articles copyright of original owners, MeSH copyright NLM.

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3 Breathing Exercises to Calm the Brain, Reduce Stress & Cure Anxiety

# data[].attributes.attachment_link.description
This website is for information purposes only. By providing the information contained herein we are not diagnosing, treating, curing, mitigating, or preventing any type of disease or medical condition. Before beginning any type of natural, integrative or conventional treatment regimen, it is advisable to seek the advice of a licensed healthcare professional.

# data[].attributes.attachment_link.readable_text
This website is for information purposes only. By providing the information contained herein we are not diagnosing, treating, curing, mitigating, or preventing any type of disease or medical condition. Before beginning any type of natural, integrative or conventional treatment regimen, it is advisable to seek the advice of a licensed healthcare professional.

© Copyright 2008-2019 GreenMedInfo.com, Journal Articles copyright of original owners, MeSH copyright NLM.

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How the Rainbow Can Heal: The Science of Food Colors

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There is an old adage that claims we should 'eat the rainbow' to gain optimal health. It turns out that while we should definitely eat the colors of the rainbow, just being exposed to its light can help as well.

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I would use this as a guide, and make slow steps towards a healthy diet, as most of us have used glucoses for our energy all our lives. Trust listening to your body to tell you.

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Increasing numbers of people around the world are suffering from chronic diseases such as diabetes and obesity, and the main culprit is usually the food they eat. The standard American diet, for example, consists of excessive amounts of protein, processed grains and carbohydrates - particularly in the form of refined, added sugars - none of which is good for your health.

If you continue on a diet like this, eventually you will develop insulin and leptin resistance and, as a result, you not only will gain excess weight, but will develop chronic inflammation and will become prone to mitochondrial and cellular damage.

To get back on the road to health and stay there, significant changes in your diet are necessary. These changes begin with first understanding what mitochondria are, and then learning their importance to your overall health.

Next, you need to know how inducing your body into a state of nutritional ketosis, a condition in which your body burns fat as its primary fuel, can regenerate your mitochondria. But, in order to reach nutritional ketosis, you must follow a ketogenic diet. So, what exactly is a ketogenic diet?

This guide will tell you everything you need to know about a ketogenic diet - how you can apply it to your lifestyle and what positives you can reap from it.

Benefits of a Ketogenic Diet

A ketogenic diet is a dietary approach that focuses on minimal carbohydrates, moderate amounts of protein and high healthy fat consumption - the three keys to achieving nutritional ketosis. In fact, it's what I recommend for most people who would like to optimize their health.

There are many reasons why you should try a ketogenic diet. It can be very beneficial for people suffering from chronic conditions, or for those who would simply like to be healthier. You'll be excited to know that a ketogenic diet can help with the following:

Even my own body was able to feel the benefits of following a ketogenic diet. I was able to drop my weight from 180 to 164 pounds, despite eating 2,500 to 3,000 calories per day. Since then, I have increased my consumption to 3,500 to 4,000 calories just to maintain my ideal weight.

* Fighting inflammation - The human body can use both sugar and fat as fuel sources. However, the latter is preferred because it is a cleaner, healthier fuel that releases far fewer reactive oxygen species (ROS) and secondary free radicals. By eliminating sugar from your daily food consumption, you're decreasing your risk of developing chronic inflammation throughout your body.

* Increasing muscle mass - Jeff Volek, Ph.D., is a registered dietitian specializing in how a high-fat, low-carb diet can affect health and athletic performance. He's written many scientific articles on this topic, as well as two books, and he explains that ketones have a similar structure to branched-chain amino acids that can be useful for building muscle mass. Ketones spare these amino acids, leaving higher levels of them around, which can help promote muscle mass.

* Lowering insulin levels - When you consume carbs, they are broken down into sugars in your body. In turn, this causes your blood sugar levels to rise and leads to a spike in your insulin. Over time, you may develop insulin resistance, which can progress to Type 2 diabetes.

By altering your diet to a ketogenic approach, you can reduce your risk of developing Type 2 diabetes. In a study published in Nutrition & Metabolism, researchers noted that diabetics who ate low-carbohydrate ketogenic diets were able to significantly reduce their dependency on diabetes medication, and may even reverse it eventually.

The Ketogenic Diet May Help Lower Your Risk of Cancer

Cancer is a devastating disease and is one of the leading causes of death all over the world. To make things worse, the medical profession has practically ignored evidence that indicates cancer as a metabolic and mitochondrial problem, causing conventional cancer treatment methods to fall short on their promises.

I believe (as well as the numerous experts I have interviewed) that over 90 percent of cancer cases are either preventable or treatable. The key here is to view cancer as a metabolic dysfunction, allowing you to gain control over this dreadful disease. Simply put, the right foods and strategies may help suppress cancer growth while simultaneously pushing it into remission.

What most people don't know is that cancer cells are mainly fueled by glucose. In this regard, the ketogenic diet may be the best answer. By depriving them of their primary source of fuel, as well as protein restriction, cancer cells will literally starve to death.

In addition, research regarding the ketogenic diet in relation to fighting cancer has grown over the years, and the data indicate that aside from being a form of cancer prevention, the ketogenic diet may help complement common cancer treatments, such as radiation therapy and chemotherapy.

Different Types of Ketogenic Diets You Can Try

There are several variations of the ketogenic diet based on specific needs:

* Standard ketogenic diet (SKD) - SKD is the type I typically recommend for most people, because it is very effective. It focuses on high consumption of healthy fats: As I explain in my book, "Fat for Fuel," you should aim for having 70 to 85 percent of your total daily calories to come from healthy fats. For your protein intake, the general rule of thumb is to follow the formula of 1 gram of protein for every kilogram of your lean body mass.

Your net carbohydrates should be no more than 4 to 10 percent of your daily calories.

Keep in mind that there's no set limit to the fat, because energy requirements vary from person to person, depending on their daily physical activities. However, the majority of your calories still need to come from fats, and you still need to limit your consumption of carbohydrates and protein for it to become a standard ketogenic diet.

If you're following this approach, I recommend that you eat carbs that are easily digestible with a high glycemic index to avoid upsetting your stomach. Then, when you're done exercising, increase your intake of protein to help with muscle recovery, then continue consuming your fats afterward.

* Cyclic ketogenic diet (CKD) - Whereas TKD is focused on fitness enthusiasts, CKD is focused more on athletes and bodybuilders. In CKD, you cycle between a normal ketogenic diet, and a short period of high carb consumption or "re-feeds." The idea here is to take advantage of the carbohydrates to replenish the glycogen lost from your muscles during athletic activity or working out.

If you're a high-level athlete or bodybuilder, CKD may be a viable method for you. It usually consists of five days of SKD, followed by two days of carb-loading. Again, this method isn't recommended for most people who do not have a high rate of physical activity.

If you're overweight or obese, this may help you at first, then you can transition to SKD after you normalize your weight.

As of the moment, there is no industry standard as to how many calories should be consumed in a restricted ketogenic diet, but there are published studies that provide estimates. In one example, a 65-year-old woman who was suffering from glioblastoma multiforme (GBM), an aggressive type of brain cancer, was put into a restricted ketogenic diet that started with water fasting and then proceeded to consuming 600 calories a day only.

After two months, her weight decreased and the ketones in her body elevated. Furthermore, there was no discernable brain tumor tissue detected using magnetic resonance (MRI) or fluorodeoxyglucose-positron emission tomography (FDG-PET) imaging scans.

In another study that involved mice with brain tumors, administration of 65 to 75 percent of the recommended daily calories helped reduce tumor growth by 35 and 65 percent among two different test groups. Total carb consumption was restricted to 30 grams only. A different mice study strictly limited carb consumption to 0.2 percent only, which helped reduce the growth of glucose-fermenting tumors.

In a pilot trial published in Nutrition & Metabolism, a 70-gram carbohydrate restriction combined with a ketogenic diet may help improve quality of life among patients affected with late-stage cancer. However, more trials will need to be conducted regarding its effectiveness against cancer progression, according to the researchers.

At any rate, if you wish to undergo a restricted ketogenic diet for specific health reasons, consult with your doctor first. They may be able to help you figure out the optimal number of calories to consume and carbohydrates to restrict for maximum effectiveness.

Popular Low-Carb Diets Versus the Ketogenic Diet: How Do They Compare?

Of course, the ketogenic diet is not the only low-carb diet out there, and you may have heard of other popular eating strategies that may help improve your health. So how do they stack up against the ketogenic diet?
Atkins Diet Versus Ketogenic Diet
The Atkins diet is a low-carb eating program promoted by Dr. Robert C. Atkins, who wrote about it back in 1972. In essence, the diet is all about restricting carbohydrate consumption while emphasizing protein and healthy fats as sources of fuel, as well as high-fiber vegetables to help promote weight loss.

Similar to the ketogenic diet, you will have to avoid starchy and sugary sources of carbohydrates like bread, pasta and potatoes, as well as processed meats and junk foods. Instead, you will have to consume more grass fed meats, pasture-raised eggs, cheese and fatty fish.

One key difference that sets the Atkins diet apart from the ketogenic diet is that it allows unlimited consumption of protein, which can cause a significant drawback to your health. Research suggests that excessive protein consumption can stimulate your mammalian target of rapamycin (mTOR) pathway, accelerating aging and cancer growth.
Paleo Diet Versus Ketogenic Diet
The Paleo diet is another popular eating trend based on the habits of our Paleolithic ancestors. Its foundation focuses on eating lean meat, seafood, fresh fruits and nonstarchy vegetables. You must also remove processed foods, drinks, grains and sugar from your eating habits for the Paleo diet to have a positive effect on you.

While research suggests that the Paleo diet may benefit your health, one foreseeable problem with this eating regimen is that it consumes too much protein, which can negatively affect your health in the long run. Instead, I believe it is far better to moderate your protein intake and increase consumption of healthy fats.

How Many Carbs a Day Should You Get While on a Ketogenic Diet?

When determining the ideal max carbs on keto, I believe that the following amounts can be effective for most people:

70 percent healthy fats

25 percent high-quality protein

5 percent carbohydrates

Ideally, your keto carb limit should be kept to under 50 grams a day, or 4 to 10 percent of your daily calories. This will help you transition to burning fat for fuel. However, this number may change depending on various factors. For example, if you have Type 2 diabetes, you will have to restrict your carb intake to as little as 20 grams per day. All in all, you will have to rely on your body's feedback to help you identify the ceiling amount for your carb intake.

How to Get Started on the Ketogenic Diet

Taking your first step into the ketogenic diet is an exciting phase for your health. But before coming up with an actual ketogenic diet food list, it's important to first take a look at what you're eating now and take out anything that's unhealthy. This means that you have to remove sugars, grains, starches and packaged and processed foods from your diet. Basically, anything that won't add to your new eating regimen has to go. This is what I call a "pantry sweep."

Furthermore, avoid drinking milk because it contains the carbohydrate galactose - drinking just one glass can basically eat up your entire carb allotment for the day. In addition, avoiding milk helps lactose-intolerant people to implement the ketogenic diet.

The table below provides a good overview of many other foods that are surprising sources of sugar. If you have any of the following in stock, I encourage you to take them out immediately:

Hydrogenated fats, such as canola and sunflower oil, must also be avoided, as they're typically high in omega-6 fats, which can easily throw off your omega-6 to omega-3 ratio.

Another thing that you should work on improving is your skill in reading product labels, particularly total carbohydrates. This will be your most important indicator to help you compute your overall carbohydrate consumption, allowing you to create your ketogenic diet.

Planning a Keto Diet Food List: Here Are Your Best Choices

When it comes to the core of an actual ketogenic diet, remember that you need to consume only moderate amounts of protein, or about one-half gram per pound (1 gram per kilogram) of lean body mass, each day. In addition, carbohydrates must be minimized and high-quality fats increased to serve as your new fuel source.

To ease yourself into a ketogenic diet meal plan, I recommend adding C8 medium-chain triglyceride (MCT) oil into your food. It's typically more expensive than other types of MCT oil, but I prefer it because it converts into ketones more effectively.

You can start with 1 teaspoon per day, then gradually increase your consumption to 2 to 3 tablespoons. If your stomach does not agree with MCT oil, you can try MCT powder, which is easier on your stomach. From there, you can start adding more healthy fats to your diet using the keto food list below:
Fats
As mentioned earlier, the bulk of your daily calorie consumption (around 70 percent) should come from healthy fats. This will help your body switch from burning sugar to fat for energy in the long run because you're removing the majority of carbohydrates from your system. To get you started on the right path, you can refer to the table below:

Coconut oil

Animal-based omega-3 fats from healthy sources such as wild-caught Alaskan salmon, sardines, anchovies and krill

Olives and olive oil (make sure they are third-party certified because most olive oils are diluted with vegetable oils)

Raw, grass fed butter

Raw nuts, such as macadamia, almonds and pecans

Various seeds such as pumpkin, sesame, cumin and hemp

Grass fed meats

Lard and/or tallow

Ghee (clarified butter)

Raw cacao butter

Organic pastured eggs

For dairy-based healthy fats, make sure that they are made from raw, grass fed milk. This ensures that you're getting the best nutrition possible because grain-fed sources may potentially harm your health due to pesticide exposure.

To help compute your daily fat calorie requirements, you can use an app like my completely free Cronometer or MyFitnessPal, which has a large database of foods. Make sure to enter the correct food and track your servings properly.
Protein
The ideal protein intake should be one-half gram per pound (or 1 gram per kilogram) of lean body mass per day. This will help you maintain enough muscle mass without triggering your mTOR. Excess protein can stimulate this pathway, which may increase your risk of cancer.

Common sources of protein include red meat (beef and pork) and poultry (chicken). To find out how much protein you're consuming, follow this handy guide:

Red meat, pork and poultry contain 6 to 9 grams of protein per ounce

One egg contains 6 to 8 grams of protein

Seeds and nuts average 4 to 8 grams of protein per quarter cup

Cooked beans have 7 to 8 grams of protein per cup

Whatever the source of protein you consume, make sure they are organic grass fed and antibiotic-free, as they are generally healthier and safer for your body. In one study, researchers indicated that grass fed beef (regardless of cuts) contains more omega-3 acid and conjugated linoleic acid compared to grain-fed beef. As for non-meat sources of protein, try to look for organic and pesticide-free varieties.
Vegetables
Veggies play an important part in the ketogenic diet because they are low in carbohydrates and high in dietary fiber, a nutritional component that can help promote better digestion and overall gut health. Research indicates that fiber can offer various health benefits, depending on what type you consume:

* Soluble fiber - This type of fiber helps you feel full longer, which can prevent you from overeating. It also hinders the breakdown and digestion of dietary cholesterol, which may help normalize your cholesterol levels. Additionally, it helps slow the rate of carb digestion, which may control blood sugar spikes.

* Insoluble fiber - Commonly found in vegetables, this type of fiber adds bulk to your stool, which can help facilitate regular waste elimination. In addition, it may reduce the risk of bloating, pain and constipation.

* Digestive-resistant starch - This type of fiber ferments in your large intestines, nourishing your gut bacteria to support optimal health.

Leafy vegetables are great sources of fiber (as well as various nutrients and antioxidants), such as:

You may also consider adding these other low-net carb vegetables to your regular meals:

It's important that you strictly consume the vegetables recommended above, as they are low in carbohydrates. Starchy vegetables such as potatoes, sweet potatoes, corn and artichokes are high in carbohydrates, making them unfit for the ketogenic diet.
Nuts
Real nuts, which come from trees, are great for helping you meet your fat requirements. They also make for great keto-friendly snacks if you suddenly feel the need for a quick bite. There are several options you can add to your keto diet food list, such as:

* Macadamia - Out of all nuts, macadamia nuts have the highest fat, with low protein and carb content. They're also rich in other nutrients such as manganese, thiamin and magnesium.

* Pecan - This type of nut comes close to macadamia's fat content, and has high magnesium and manganese content, too.

* Walnut - Consuming this nut can help boost your omega-3 intake, as well as your copper, biotin and manganese levels.

* Brazil nuts - These nuts are known for their selenium content, which possesses effective antioxidant capabilities. They also have a good combination of healthy fats, vitamins, minerals and fiber.
Fruits
While fruits are generally healthy for you, the majority of them should be omitted from your keto diet food list because of their high amounts of sugar. This includes healthy (but sweet) ones such as bananas, apples, mangoes and grapes.

However, certain citrus fruits and berries are safe to eat in moderate quantities, because they are rich in antioxidants that support your health.

Blackberry

Blueberry

Cranberry

Limes and lemons (You can add a few slices to your drinking water)

Grapefruit (eat a few sections in lieu of vegetables)

Beverages
As for beverages, there are several you can choose from. The most important is high-quality filtered water, but you may also drink organic black coffee (without any sweeteners or milk), which is rich in antioxidants. Coconut milk can be consumed, as well as herbal teas because they are rich in various antioxidants and nutrients.

Make sure to stay away from sweetened drinks and carbonated sodas, as their sugar content can throw you off ketosis. Not to mention, they are simply unhealthy for your body in general. Avoid alcohol consumption as well.
Spices
Spices are an easy way of adding more flavor, vitamins and antioxidants into your food. Furthermore, they are low in carbohydrates. Make sure that you're using fresh, organic spices for maximum flavor and nutrients. Some spices sold in packets found at the local grocery should not be used, as they often contain fillers that can increase your carbohydrate consumption, thus putting you out of ketosis.

For a list of keto-friendly spices you can use in moderation, you may refer to the table below:

Beware of Lectins When Eating Vegetables

Lectins are sugar-binding plant proteins that can attach to your cell membranes, which can cause weight gain and ill health even if you eat a nutritious diet. They're found in plenty of plant foods, including eggplants, tomatoes and squash.

However, complete avoidance of lectins is neither possible nor ideal because you would be missing out on other nutrients in vegetables. Instead, here are some effective ways you can reduce lectins from your diet:

Peeling and deseeding your fruits and vegetables - The skin, hull and seeds tend to contain the highest amounts of lectins.

Sprouting - Seeds, grains and beans will deactivate lectins when sprouted. However, there are exceptions such as alfalfa, where the inverse actually happens.

Fermenting - Fermented vegetables not only have reduced lectin content, but also an improved nutritional profile.

Using a pressure cooker - Lectins are effectively neutralized when using this household appliance. Avoid using slow cookers because they can actually raise the lectin content due to the low cooking temperature.

As you can see, the list of foods you can eat is quite extensive. But what does an actual day of following a ketogenic diet look like? To help you ease into it, here's a sample one-day eating plan that can guide you:

Sample One-Day Ketogenic Meal Plan

1. As You Start Your Day - Measure your glucose level when you wake up. You can have a cup of coffee or tea with 2 tablespoons of grass fed butter, coconut oil or MCT oil melted into it.

2. Breakfast - As hunger begins to set in, start consuming mostly protein and fats together, such as two pasture-raised eggs cooked in 1 tablespoon of ghee and 1 tablespoon of coconut oil. Alternatively, you may cook one egg with two strips of organic bacon.

Time-pressed individuals can make a smoothie using the following ingredients:

Unsweetened almond milk

Unsweetened protein powder

Organic cream

1 tablespoon of coconut milk or a teaspoon of MCT oil

Two strawberries or a small handful of blueberries

Stevia to taste

3. Lunch - Lunch is best taken when your glucose reading is 80 or lower, or a few hours after your first meal.

Start with 2 to 3 cups of salad greens along with half an avocado. An ideal amount of protein should also be consumed (chicken, fish or lamb), plus 2 tablespoons of extra virgin olive oil, a splash of white wine vinegar and 2 tablespoons of a hard cheese grated over the top.

4. Dinner - Ideally, dinner should be eaten three hours before bedtime. If you eat at night when your energy levels are low, you risk flooding your mitochondria with reactive oxygen species (ROS).

This last meal for the day should have a smaller portion of protein cooked in high-quality fat. A serving of vegetables drizzled with olive oil or coconut oil must also be added. Keep in mind that your overall serving should be lighter than your breakfast or lunch.

5. Snacks - Fat-rich foods light on your stomach such as macadamia nuts and pecans are keto-friendly snacks. Celery, avocado and my Fat Bomb recipe below are great choices as well.

Ketogenic Recipes You Can Try

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Oftentimes, people underestimate the potential a healthy diet can bring to your overall well-being. In truth, the food you eat contributes to 80 percent of your overall health, with the remaining 20 percent dependent on various lifestyle factors.

Now that you're aware of what the ketogenic diet can be capable of, the question is: How do I start making ketogenic meals in the first place?

In my book " Fat for Fuel," I sought to educate readers about the benefits of using healthy fats as a catalyst to bring about improved mitochondrial function, thus allowing you to achieve better health. In essence, the book answers WHY it is important for you to consume healthy fats. However, you still need to know HOW to prepare the right ketogenic foods in an appetizing way.

That's why I co-wrote the " Fat for Fuel Ketogenic Cookbook" alongside renowned Australian celebrity chef Pete Evans. This book combines research-backed medical advice with delicious, kitchen-tested recipes that will help make shifting to fat-burning much easier. Whether you're just a budding cook or a master chef, there's a delicious meal waiting to be prepared that'll take your health to the next level.

I also encourage you to try these keto-friendly recipes below, which I use in my daily routine. They're not included in the book, but they serve as a good introduction to the benefits and the wonderful flavors of the ketogenic diet.
Dr. Mercola's Chocolate Fat Bomb Recipe Ingredients: Procedure:
2. Mix the remaining ingredients.
Dr. Mercola's Keto Salad Recipe Ingredients:
* 1/3 red onion

* 1 whole avocado

* 100 grams red pepper

* A handful Malabar spinach

* 1 habanero pepper (chopped)

* 3 ounces fermented vegetables
Procedure: Dr. Mercola's Macadamia Nut Fudge Recipe Ingredients:
* 300 grams cocoa butter

* 300 grams macadamia nuts
Procedure:
This recipe makes eight servings.

Are These Other Foods Ketogenic?

Aside from the various keto-friendly foods mentioned in this article, you may be wondering if there are other options that may help support your ketogenic diet. If you find that the ketogenic diet is limiting when you start out, don't worry. There's actually a lot you can add to your diet that's "keto" as long as consumption is controlled. Here are some commonly asked questions:
Is Hummus Ketogenic?
Hummus is a spread or dip made by grinding chickpeas, tahini, garlic, lemon juice, salt and olive oil together. Other spices like red pepper may be added to alter the flavor.

Chickpeas are naturally high in carbs - a single cup contains 45 grams of carbohydrates. However, you can modify the recipe to make it more nutritious. Try this recipe from Pete Evans, which replaces the chickpeas with beetroot. Beware, though, that beets have the highest sugar content of all vegetables, so consume them in very controlled amounts.
Is Popcorn Ketogenic?
If you're just starting out with the ketogenic diet, you may be wondering if this popular snack can fit into your new eating plan. The answer: It depends on your carbohydrate consumption.

According to the United States Department of Agriculture (USDA), 1 cup of oil-cooked popcorn contains 6.29 grams of carbohydrates. Since I recommend that people usually limit their net carb consumption to under 50 grams per day, a single serving of popcorn may throw you off ketosis.

If you choose to add popcorn into your ketogenic diet, I recommend making your own at home to minimize carb intake by using organic corn kernels. Using healthy fats to cook the kernels will also increase the ketogenic profile of the meal. Here's an easy popcorn recipe I suggest you follow.
Is Spaghetti Squash Ketogenic?
Spaghetti squash (Cucurbita pepo) is a long, oblong-shaped yellow vegetable. When cooked, its flesh separates into thin noodles that resemble the beloved Italian dish. In this regard, the vegetable is sometimes called "squaghetti." If you want to try it, here's a recipe that you can follow.

But is this food keto-friendly? Similar to popcorn, the answer depends on your needs. A single cup of spaghetti winter squash contains 6.98 grams of carbohydrates, which is well within the limit of your ideal daily net carb intake.
Is Peanut Butter Ketogenic?
Peanuts (and peanut butter) are high in omega-6 fatty acids, so consuming too much of this food can throw off your omega-6 to omega-3 ratio. Peanuts also contain lectins, which may exacerbate symptoms in people who have autoimmune diseases.

Despite conflicting information, it is still possible to add peanut butter to your ketogenic diet, but I don't generally recommend it, even when used sparingly. If you still want to push through with eating peanut butter, make sure that it is homemade by soaking the nuts overnight before production to reduce the lectin content.

Also, calculate your servings accordingly to prevent going over your daily net carb intake to prevent throwing you off ketosis. Lastly, avoid commercial peanut butter, because the peanuts used are heavily sprayed with pesticides.
Is Cheese Ketogenic?
Certain types of dairy are recommended as part of the ketogenic diet, and cheese is one of them. That's because it's rich in healthy fat that may help augment your health, similar to other fat-rich foods.

When choosing cheeses, make sure they're made using raw grass fed milk to get all the healthy fats. Remember, the longer a cheese has been aged, the lower the carb content.
Is Honey Ketogenic?
Raw honey is a natural sweetener with various potential health benefits, such as fighting microbes and boosting immune system function. However, it is filled with fructose that can throw you off ketosis, even when taken in small amounts. It is recommended that you avoid honey if you want the ketogenic diet to truly benefit your health.
Is Almond Milk Ketogenic
Almond milk is a viable alternative to dairy milk for the ketogenic diet, and it's also ideal for lactose-intolerant individuals. In addition, research suggests that the fatty acids found in almond milk may help reduce the risk of heart disease.

If you want to add almond milk to your diet, do not purchase the ones made with pasteurized nuts, as they may harm your health. Instead, make your own using raw, unpasteurized almonds. Here's how to make almond milk at home.
Is Butternut Squash Keto?
Butternut squash is a type of winter squash with more carbohydrates than summer squash. In light of this, adding it to your ketogenic diet isn't recommended. However, you may still consume this vegetable, but in very small, controlled amounts. Make sure you closely monitor your carb consumption to prevent going off ketosis.
Are Tomatoes Ketogenic?
According to the USDA, a 100-gram serving of red tomatoes has 3.89 grams of carbohydrates. You may add this fruit to your ketogenic diet safely and gain its beneficial nutrients, particularly lycopene. Researchers from Ohio State University suggest that this antioxidant may help protect your skin from sun damage, which may result in a lowered risk of skin cancer tumors.

Remember to always cook tomatoes to improve their nutritional value. Research shows that cooked tomatoes have increased lycopene content, as well as total antioxidant activity. In one study that heated tomatoes to just over 190 degrees Fahrenheit for two, 15 and 30 minutes, results indicated that:

Beneficial trans-lycopene content increased by 54 percent, 171 percent and 164 percent, respectively

Levels of cis-lycopene (which is a form easily absorbed by your body) rose by six, 17 and 35 percent, respectively

Overall antioxidant levels increased by 28, 34 and 62 percent, respectively

Who Should Not Be on a Ketogenic Diet?

Based on published studies, a ketogenic diet can be beneficial for optimizing your health. However, not everyone should follow this eating plan due to certain factors. If you fall within any of the following categories, I recommend that you do not push through with a ketogenic diet for safety reasons:

* Breastfeeding - Breastfeeding women should avoid a ketogenic diet throughout the child's breastfeeding phase. That's because women need oxaloacetate, a compound essential for creating lactose for breastmilk, which is essential for their baby's growth.

* An athlete who's about to start a new season - Athletes can greatly benefit from the energy produced by ketones, but it takes around four to six weeks for your body to achieve ketosis. During this time, your body has not yet adapted to using fat as an energy source, which may impede your performance in upcoming athletic events.

If you wish to take advantage of the ketogenic diet, give your body time to adapt by planning ahead during the offseason.

* Had a gallbladder removed - Your gallbladder collects and concentrates bile, allowing your digestive tract to absorb dietary fat properly. Without it, dietary fat won't be absorbed as much, which can lead to nutrient deficiencies, since a ketogenic diet largely relies on fat for nutrients.

* Has a history of kidney stones - If you have developed kidney stones before, a ketogenic diet may increase your chances of getting them again. That's because ketones are naturally acidic, which increases the production of uric acid and the formation of stones.

On the other hand, kidney stones may be prevented while on a ketogenic diet if you increase your consumption of potassium from leafy greens and other high-fat foods such as avocado. Staying hydrated throughout the day also helps lower your risk of developing stones.

* Your body is still growing - In one study, epileptic children experienced a reduction in symptoms and improved cognitive performance when a ketogenic diet was introduced. However, this may have a negative effect on the growth of their bodies in the long run, according to a study published in the journal Developmental Medicine & Child Neurology.

Researchers believe that a ketogenic diet reduces the production of insulin-like growth factor 1 (IGFT-1), a hormone essential in the development of the bones and the muscles of kids and teenagers. If your child absolutely needs to be on a ketogenic diet, consult with a doctor first to discuss any potential growth issues.

* Naturally thin - Naturally thin people with a body mass index (BMI) of 20 or less should avoid a ketogenic diet because it may induce further weight loss, which can be detrimental to your overall health.

* Struggling with anorexia - Anorexics may suffer from rapid starvation if they follow a ketogenic diet, because they already limit their calorie consumption and have an extreme fear of eating fat, which a ketogenic diet has lots of.

If they embark on a ketogenic eating plan, they may also suffer from low energy, because a ketogenic diet relies on dietary fat as the main source of fuel. However, their overall well-being may benefit from ketones through careful medical and psychiatric supervision.

* Pancreatic insufficiency - Pancreatic insufficiency is a condition where your pancreas does not produce enough enzymes to help break down and absorb nutrients in your digestive tract. If you have an enzyme deficiency, I suggest having it treated first before embarking on a ketogenic diet, because your digestive system will have a hard time absorbing dietary fats.

6 Common Side Effects of a Ketogenic Diet

Starting a ketogenic diet can help optimize your health tremendously in many ways. But like any major dietary changes, it can have several undesirable (but not alarming) side effects, such as:

* Bad breath - Once you start on a ketogenic diet, you may notice that your breath will have an undesirable odor due to the increased acetone levels in your body. Acetone is a ketone produced during ketosis, which is expelled in your urine and partly your breath.

On a positive note, detecting acetone in your breath is a good indicator that your ketogenic diet is working. You can brush your teeth and/or rinse your mouth with coconut oil to help remove the bad breath.

The reason why you get tired at the start is your body is adapting from using carbohydrates for energy to healthy fats. The transition doesn't happen overnight, and it may take you anywhere from a several days to a few weeks before your body achieves full ketosis.

* Sugar cravings - You may develop intense sugar cravings as your body switches from sugar to fat for fuel. However, I encourage you not to give in to temptation. You can practice various relaxation method such as the Emotional Freedom Techniques or yoga to take your mind away from sugary foods.

Is the Ketogenic Diet Safe?

Based on published research, the benefits of the ketogenic diet are clear and defined. Weight loss, lowered insulin levels and reduced appetite are health improvements that most people will enjoy in the long run. That being said, there are some side effects that you may experience when you first start out, such as those mentioned above.

In addition, you may experience "carb flu," a condition that mimics flu-like symptoms, such as fatigue and headaches. This generally occurs during the onset of the ketogenic diet because your body will have to adjust after relying on carbohydrates for fuel for so long.

The symptoms typically last less than a week (or two) only. If carb flu does happen to you, here are some things you can do to feel better while you're transitioning into ketosis:

Increase water intake

Slightly increase your consumption of healthy fats and proteins

Avoid sugar-free foods

Once you feel better, you can regulate your intake of water, fats and proteins into a full-fledged ketogenic diet.

Aside from carb flu, be warned that staying in long-term, continuous ketosis may have drawbacks that may actually undermine your health and longevity. To stay on the safe side, I recommend undergoing a cyclic ketogenic diet. The "metabolic magic" that ketosis brings to the mitochondria actually occurs during the refeeding phase, not during the starvation phase.

What Are Keto Sticks and Strips?

Keto strips and sticks are useful tools in helping you figure out whether you're in ketosis or not. There are three common ways to achieve this objective:

Blood ketone meter - The most accurate tool, but is generally expensive

Urine stick - It will provide a Yes/No answer to whether you're in ketosis or not, but it will not provide a measurement of your current ketones

Breath ketone meter - More accurate than a urine stick, but the accuracy of results can vary

Blood ketone strips are considered the best testing tool, but they can be financially exhausting in the long run. To help minimize costs, you can check for ketones every few days instead of daily.

The Ketogenic Diet Can Positively Transform Your Health

Going into nutritional ketosis by following a ketogenic diet is one of the most radical but highly beneficial lifestyle changes you can make to improve your health. As with most dietary changes, always remember to listen to your body. If you feel any side effects other than the ones listed above, then necessary adjustments to your food intake may be needed.

Frequently Asked Questions About the Ketogenic Diet

Q: How long does it take before ketosis shows results?

A: The results of ketosis can be felt as early as the first week when your body begins to dump water and carbohydrates, but the weight loss will only be minor. As time goes on, your body will begin to consistently shed excess fat, provided you stick to your ketogenic program.

Q: What is the keto flu?

A: Keto flu, or carb flu, is a possible reaction your body may experience as a result from switching to fat for fuel from carbs. Issues like muscle soreness, fatigue, headaches and general fogginess may occur.

Q: Why am I not losing weight on keto?

A: There are a few possible reasons why you're not undergoing ketosis, such as:

Q: How much weight can you lose on a ketogenic diet?

A: There's no specific answer for this question, as it is dependent on many factors. However, you may be able to spot improvements right away. In a study that tested the ketogenic diet on obese people, researchers noted that after 24 weeks, the test subjects lost around 14 kilograms (30.8 pounds) of excess weight, going from an average 101.03 kilograms to 86.67 kilograms (222.7 pounds to 191 pounds).

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The Ultimate Ketogenic Diet Beginner's Guide

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Increasing numbers of people around the world are suffering from chronic diseases such as diabetes and obesity, and the main culprit is usually the food they eat. The standard American diet, for example, consists of excessive amounts of protein, processed grains and carbohydrates - particularly in the form of refined, added sugars - none of which is good for your health.

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In April 2019, London launched an ultralow emission zone in central London, which will charge motorists more than $16 a day to drive into the area, unless they meet certain strict emissions standards. The move is expected to cut emissions from motor vehicles by about 45 percent in central London.

Seventy-two percent of London adults said they supported the measure to charge vehicles that pollute, as London mayor Sadiq Khan described air pollution in the city as a "public health emergency." In the U.K., air pollution causes about 40,000 deaths annually, echoing death rates from air pollution across the globe.

Research published in The Lancet revealed that 9 million premature deaths were caused by pollution in 2015, which is 16 percent of deaths worldwide - "three times more deaths than from AIDS, tuberculosis and malaria combined and 15 times more than from all wars and other forms of violence," the researchers wrote.

Damage From Air Pollution Starts in the Womb

Breathing polluted air causes insidious damage that starts in the womb and adds up over your lifetime. In the U.S. alone, more than 3% of premature births haven been attributed to air pollution, specifically particulate matter (PM 2.5).

PM 2.5 refers to dust, dirt, soot, and smoke - particles smaller than 2.5 micrometers in diameter. It's the most studied type of air pollution. These particulates can enter your system and cause chronic inflammation, which in turn increases your risk of a number of health problems, from cancer to heart and lung disease.

Costs attributed to the 3.32% of premature births linked to air pollution were estimated at $5.09 billion. As researchers noted, "Reducing rates of PTB [preterm birth] is important to prevent not only neonatal complications such as respiratory distress syndrome, sepsis and intraventricular hemorrhage, but also adverse psychological, behavioral, and educational outcomes in later life, mostly related to cerebral palsy and neurodevelopmental delay."

Exposure to air pollution has also been linked to low birth weight babies, intrauterine growth retardation, stillbirth, congenital anomalies and problems with fetal brain growth.

It's long been questioned how developing babies could be harmed by their mother's air pollution exposure, but research presented at the European Respiratory Society International Congress revealed that pollution particles may enter the placenta and possibly harm the developing baby in utero.

The study was small, involving placentas from five London women, but revealed what researchers believe to be carbon particles in some placental macrophage cells. Study author Dr. Norrice Liu of Queen Mary University of London explained:

"Our results provide the first evidence that inhaled pollution particles can move from the lungs into the circulation and then to the placenta. We do not know whether the particles we found could also move across into the fetus, but our evidence suggests that this is indeed possible.

We also know that the particles do not need to get into the baby's body to have an adverse effect, because if they have an effect on the placenta, this will have a direct impact on the fetus."

Air Pollution Is Deadly to Children

Air pollution is responsible for respiratory diseases that kill 543,000 children aged 5 years and younger each year, according to the World Health Organization (WHO). Breathing polluted air also causes asthma in 14% of children around the globe.

"Polluted air is poisoning millions of children and ruining their lives," said Tedros Adhanom Ghebreyesus, WHO Director-General. "This is inexcusable. Every child should be able to breathe clean air so they can grow and fulfil their full potential." Sadly, WHO estimates that about 93% of the world's children (or 1.8 billion) live in areas that have such polluted air their health and development are at risk.

Even in children living in one of London's low-emission zones, researchers found their lung capacity was reduced by about 5 percent when pollution rose above legal levels - and no improvements in lung capacity were seen even when small improvements in air quality occurred. "Interventions that deliver larger reductions in emissions might yield improvements in children's health," the researchers concluded.

Researchers in London are now giving air-monitoring backpacks to 250 London schoolchildren, who will wear the bags for one week. The scientists are trying to determine where children are exposed to the most air pollution in order to make recommendations to curb their exposure and hopefully improve lifelong health.

"Air pollution has been found to restrict lung growth in children. Low lung function in childhood can persist into adulthood and is often associated with other health problems including chronic obstructive lung disease in later life, said Ben Barratt of King's College London in a news release.

How Corn Is Polluting the Air

Vehicle emissions are a commonly referred to culprit in air pollution, but corn, a major agricultural crop used for animal feed, ethanol biofuel and food, is another, often-overlooked source. Air pollution that results from growing corn is associated with 4,300 premature deaths per year in the U.S. alone, researchers wrote in Nature Sustainability - with associated damages estimated at $14 billion to $64 billion.

Most of the pollution is due to emissions of ammonia from the heavy use of nitrogen fertilizer. "Ammonia from fertilizer application accounted for about 70 percent of attributable deaths," study author Jason Hill of the University of Minnesota told NPR. "Some of that nitrogen washes into waterways, and some of it gets released into the atmosphere as ammonia."

As nitrogen fertilizers break down into their component parts, ammonia is released into the air. When the ammonia in the atmosphere reaches industrial areas, it combines with pollution from diesel and petroleum combustion, creating microparticles. Concentrated animal feeding operation (CAFO) workers and neighboring residents alike report higher incidence of asthma, headaches, eye irritation and nausea.

Research published in the American Journal of Respiratory and Critical Care Medicine also revealed that markers of lung function were related to how far they lived from CAFOs.

The closer they lived to the factory farms, and the greater the density of livestock, the more impairments in lung function were revealed. Lung function of neighboring residents declined in concert with increased levels of CAFO-caused ammonia air pollution, the study revealed.

Corn is a double-edged sword, polluting the air not only on the farm but also at the CAFOs where it's used for animal feed. There are other trickle-down effects as well. "Growing corn in Minnesota results in emissions in Florida, where phosphate fertilizer is produced," Hill said.

Agriculture Is the No. 1 Source of Air Pollution

The No. 1 cause of air pollution in much of the U.S., China, Russia and Europe is linked to farming and fertilizer - specifically to the nitrogen component of fertilizer used to supposedly enrich the soil and grow bigger crops.

In fact, research published in the journal Geophysical Research Letters demonstrated that in certain densely populated areas, emissions from farming far outweigh other sources of particulate matter air pollution.

Researchers have long known soil microbes convert nitrogen-based fertilizers to nitrogen oxides and release them into the air. However, it was estimated that only 1 kilogram of gas was produced per 100 kilograms of fertilizer, or roughly 1 percent. Researchers thought the amount of gas would increase linearly, or stay at 1 percent of the amount of fertilizer used.

However, further experimentation found the increase was exponential and not linear, as the original research didn't account for conversion when excess nitrogen fertilizer was applied to the fields. In California, agricultural lands may be responsible for as much as 51 percent of nitrogen oxides off-gassing across the state, especially in areas that use synthetic nitrogen-based fertilizers.

CAFOs are also highly problematic, as they vent manure-laden air into the surrounding environment 24/7. In addition to ammonia, other toxic compounds commonly released by CAFOs include:

Hydrogen sulfide, which has a rotten egg odor and can cause inflammation of eye and respiratory tract membranes, loss of olfactory neurons and even death

Methane, an odorless but highly flammable greenhouse gas

Particulate matter, including particles from feed, bedding, dry manure, soil, animal dander and feathers, which can cause chronic bronchitis and respiratory symptoms, declines in lung function and organic dust toxic syndrome, a severe flu-like illness

Air Pollution Linked to Diabetes, Damage to Brain and Heart

Breathing polluted air is detrimental to your health at all ages, including in adulthood. While lung function is known to decline gradually with age, there is evidence that air pollution accelerates this decline. Living in an area with higher levels of air pollution is also linked to the development of Type 2 diabetes in adults, as well as decreased cognitive function and sleep disturbances.

"Evidence that exposure to air pollution affects brain structure was found by magnetic resonance imaging (MRI) of participants in the Framingham Offspring Study, indicating that higher exposure to PM2.5 is associated with a reduction in total brain volume," according to a Royal College of Physicians report. As for the damage air pollution does to your heart, researchers explained:

"The evidence for the effects of both short- and long-term exposures to air pollution on cardiovascular disease in adults is strong. Exposure to air pollution can exacerbate existing heart conditions and contribute to the development of cardiovascular disease, resulting in increased hospital admissions and deaths from cardiovascular disease."

Ways to Combat Air Pollution's Drain on Your Health

In an ideal world, we'd all live in an environment with fresh, clean air to breathe. Unfortunately, this is far more the exception than the rule. In your home, indoor air can be a major source of contaminants, so I recommend taking steps to keep your indoor air clean, including opening windows to let fresh air in and avoiding the use of known air pollutants like chemical cleaning products, air fresheners and scented candles.

Purifying your home's air is also a wise step, as is leading a healthy lifestyle. What you eat can help combat air pollution's health effects, for instance, including anti-inflammatory omega-3 fats, which may help protect your heart from air pollution.

Other nutrients to eat plenty of, especially if you live in a polluted area, include vitamins C and E, which may be beneficial to children with asthma, and B vitamins, which in high doses have been show to completely offset damage caused by very fine particulate matter in air pollution.

At a more foundational level, the researchers of the corn study suggested "strategic interventions" in corn production, "including changing the fertilizer type and application method, improving nitrogen use efficiency, switching to crops requiring less fertilizer, and geographically relocating production."

On a personal level, be sure to choose organic, biodynamic grass fed foods as much as possible, and avoid those from industrial farms, which are making air pollution problems worse instead of better.

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Ways to Combat Air Pollution's Drain on Your Health

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In April 2019, London launched an ultralow emission zone in central London, which will charge motorists more than $16 a day to drive into the area, unless they meet certain strict emissions standards. The move is expected to cut emissions from motor vehicles by about 45 percent in central London.

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For far too long, but particularly in the modern Western world, we have thought of the heart as simply a pumping mechanism responsible for bringing blood to our organs.

The heart's physical importance is not to be underestimated, it supports life, sending the blood of life to the tree-like limbs of our vascular system-but this is an overly simplistic view of what the heart is capable of.

Gregg Braden's latest research elaborates on the ancient technique of using the heart as an intelligent organ.

The heart's intelligence has been ignored for far too long. What we've learned about the heart's wisdom, however, in the past several years through the Heart Math Institute and through the research of psychologists, neurobiologists, and resurfaced wisdom teachings from our ancient past, should inspire everyone to look at the heart in a completely new way.

For those who are not used to using their innate intelligence-that is their intuition-tuning into the heart for answers to the most profound and difficult questions they could possibly drum up might seem ridiculous. Why ask the heart whether to stay in a relationship that is challenging, or even if you should go through with a medical procedure?

It might seem ignorant or even haphazard to ask the heart questions like these, but it has wisdom that the intellect cannot match. Here's why:

The heart does not send information through an egoic filter.

The heart knows your past, your present, and your future. Its intelligence does not care about your egoic constructs. The heart simply speaks from a completely neutral place.
What lessons will you learn if you follow your heart?
You can think of it like a close friend who has your best interest at heart, and who does not care about making themselves look good in your eyes.

Hridaya

There is an ancient term that does not have a direct English translation that describes this intelligence of the heart. Hridaya, is the energy which is contained within the heart chakra. This is not just the physical heart, but the spiritual heart. It contains the intelligence of God or the transcendental mind.

The word comes from the Sanskrit language, and the closest meaning to English would be something like this:

Hrid = center

Thus, the spiritual heart always brings you to your center. It will not veer away from your highest self, always taking in a 360-degree (and beyond) view of any situation you could possibly face.

The yogi Bhagavan wrote once to explain this spiritual heart in more detail:

Just as there is a cosmic center from which the whole universe arises and has its being and functions with the power or the directing energy emanating therefrom, so also is there a center within the frame of the physical body wherein we have our being. This center in the human body is in no way different from the cosmic center. It is this center in us that is called the Hridaya, the seat of Pure Consciousness, realized as Existence, Knowledge and Bliss. This is really what we call the seat of God in us.

Conversely, the mind-brain thinks of our past experiences, our past erroneous beliefs assigned to those experiences, and takes all sorts of twists and turns through a conceptual landscape that we've created to give us a 'right' answer to life's deep questions.
The mind-brain creates false perceptions where the heart is true.
A Zen Buddhist can also describe what happens when we think with the head (brain) instead of the heart.

We place a fog-a type of perceptual overlay on top of a situation and then add an emotional investment. We call this 'real,' but this couldn't be further from the truth.

Yet, we think we have to obtain a siddhi (great accomplishment or miracle) in order to obtain supernormal wisdom or intelligence. So, we go on trusting the false perceptions of the mind-brain.

The Neurobiology of the Heart

Moreover, if we were to look at the simple neurobiology of the heart-there are many more fibers leading from the heart to the brain than from the brain to the heart. This means-as Gregg Braden recently pointed out in a Gaia talk-that there is much more communication being sent to the brain then being received from it.

As the HeartMath Institute explains, the heart also begins beating in the unborn fetus before the brain has even been formed, a process scientists call autorhythmic.

We humans also form an emotional brain long before a rational one, and the heart has its own independent complex nervous system known as 'the brain in the heart.'

The heart can also create a level of coherence in the body just through its rhythm, which regulates all its systems, and corrects even diseased cells.

And finally, the electromagnetic field of the heart is about 60 times greater in amplitude than the brain, and permeates every cell in the body. The magnetic component is approximately 5,000 times stronger than the brain's magnetic field and can be detected several feet away from the body with sensitive magnetometers.
Tapping into the heart's intelligence is tapping into your innate wisdom.
Thinking with the Heart's Wisdom

Braden suggests these tips to help you tap into your heart's massive wisdom:

1. Focus on the heart (and heart chakra). This sends a signal to the heart that you seek its intelligence.

2. Slow your breathing. This sends another signal to your body that you seek higher intelligence, and not that of the normally stressed, and freaked out ego. Deep breathing calms the nervous system and quiets the brain.

3. Conjure a sense of gratitude, compassion, or love. These are the feelings which trigger an activation of the heart's energy.

4. Ask your heart a question. The question should be brief and to the point.

5. Everyone will experience the heart's intelligence a bit differently. You may feel butterflies in your gut, a warm sensation growing around your body, or tingling in your fingertips. You may not feel any bodily sensations but have a clear, short answer that comes through your mind. Know that it likely won't need a long-drawn-out story to 'justify' its wisdom. The heart speaks directly and clearly. If it isn't, try this process again to let your body know that you seek the intelligence of the heart and not the ego.

6. Practice makes perfect. The more often you do this, the easier it will be to tap into the seat of pure consciousness-the hridaya.

Johanna Bassols is the creator of the Soul Reprogramming Method and founder of the Healers of the Light Academy.

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For far too long, but particularly in the modern Western world, we have thought of the heart as simply a pumping mechanism responsible for bringing blood to our organs. The heart's physical importance is not to be underestimated, it supports life, sending the blood of life to the tree-like limbs of our vascular system-but this is an overly simplistic view of what the heart is capable of.

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Without communication, no real understanding can be possible. But be sure that you can communicate with yourself first. If you cannot communicate with yourself, how do you expect to communicate with another person? Love is the same. If you don't love yourself, you cannot love someone else. If you cannot accept yourself; if you cannot treat yourself with kindness, you cannot do this for another person.

Very often you behave exactly like your father, but you don't realize it. And though you behave like him, you feel you are total opposites. You do not accept him, you hate him. When you do not accept your father, you do not accept yourself. Your father is in you; you are the continuation of your father. So if you can communicate with yourself, then you can communicate with your father.
Your father is in you; you are the continuation of your father.
The Non-Self Elements

The self is made of non-self elements; therefore, understanding ourselves is our practice. Our father is a non-self element. We say our father is not us, but without our father, we cannot exist. So, he is fully present in our body and in our mind. He is us. Thus, if you understand yourself; your whole self, you understand that you are your father, that he is not outside of you.

There are so many other non-self elements that you can touch and recognize within yourself- your ancestors, the earth, the sun, water, air, all the food you eat, and much more. It may seem like these things are separate from you, but without them, you could not live.

Know Yourself First

Suppose two warring parties want to negotiate, and both sides do not know enough about themselves. You have to really know yourself, your country, your party, your situation, in order to understand the other's party, the other's nation, the other's people. Self and others are not two separate things because the suffering, hope, and anger of both sides are very much the same.
You must know yourself in order to understand someone else.
When we get angry, we suffer. If you really understand that, you also will be able to understand that when the other person is angry, it means that he/she is suffering. When someone insults you or behaves violently towards you, you have to be intelligent enough to see that the person suffers from his own violence and anger. But we tend to forget. We think that we are the only one that suffers, and the other person is our oppressor. This is enough to make anger arise and to strengthen our desire to punish. We want to punish the other person because we suffer. Then, we have anger in us; we have violence in us, just as they do.

When we see that our suffering and anger are no different from their suffering and anger, we will behave more compassionately. So understanding the other person is understanding you, and understanding yourself is understanding the other person. Everything must begin with you.
We can accept each other if we accept ourselves first.
Care for Your Anger

To understand ourselves, we must learn and practice the way of non-duality. We should not fight our anger because anger is our self - a part of our self. Anger is of an organic nature, like love. We have to take good care of anger. And because it is an organic entity; an organic phenomenon, it is possible to transform it into another organic entity. The garbage can be transformed back into compost, into lettuce, and into a cucumber. So don't despise your anger. Don't fight your anger, and don't suppress your anger. Learn the tender way of taking care of your anger, and transform it into the energy of understanding and compassion.
This is an excerpt from Anger: Wisdom for Cooling the Flames by Thich Nhat Hanh.

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Without communication, no real understanding can be possible. But be sure that you can communicate with yourself first. If you cannot communicate with yourself, how do you expect to communicate with another person? Love is the same. If you don't love yourself, you cannot love someone else.

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These 5 Super Seeds are the some of the best-kept nutrition secrets - and you need to make them a daily habit.

Whether you're looking to lose weight, recharge your immune system, boost your nutrient stores, increase your healthy fat intake, or even stave off cancer, these super seeds may be small but they pack a mighty punch! In our hectic, fast-paced lifestyles, it can be hard to find the time to prepare healthy snacks to take with us on the go. And, when we face an illness that zaps all the energy we have, we need something quick and easy to grab that helps us on the journey to building better health.

Full of healthy fats and packed with vitamins and minerals, these 5 immune boosting, health promoting, and weight loss stimulating super seeds have all you're looking for - and so much more.

Apricot Kernels - A Powerful Anti-Cancer Ally

At the center of this stone fruit lies an important anti-cancer tool - the apricot seed, also known as the kernel. This bitter super seed contains a powerful plant compound called amygdalin, which is toxic to cancer cells but harmless to our own healthy cells.

Cancer cells contain a substance called beta-glucosidase, an enzyme that "unlocks" the amygdalin in the apricot kernels and releases 2 powerful plant compounds that target and destroy the cancer cells. These same two toxic compounds stay locked in our own cells because of an enzyme we produce that won't let the amygdalin be broken down.

But cancer isn't the only disease that apricot kernels fight against. In Traditional Chinese Medicine, they are used to detox the digestive system and reduce inflammation, which in turn supports overall digestion and relieves joint pain. As part of this detox process, it sets off a chain reaction of enzymes that lowers blood pressure. Apricot kernels also stimulate the immune system to fight infections, and cause a cascade of enzymes that interact with your microbiome and help with detox.

Apricot kernels should be bitter for the best health benefits, and should not be eaten while taking high dose Vitamin C. Experts recommend starting with 3 raw kernels daily and increasing gradually. Nausea, fever, lethargy, confusion, headaches, rash, insomnia and increased thirst may happen when an excessive amount of apricot kernels are being eaten and are signs to watch for that indicate your body may be experiencing symptoms of poisoning.

Black Sesame Seeds - Small but Mighty and Mineral Rich Super Seeds

You might be surprised to learn that the small white seeds that dot the tops of fast food buns pack quite a nutritional punch. And when the black hulls are left on, they become even more nutrient-rich. High in fiber, Omega 6 essential fats, B vitamins, calcium, magnesium, iron, and zinc, black sesame seeds have anti-aging and anti-cancer properties, stabilize blood pressure, boost energy, relieve constipation and indigestion, and keep bones strong.

Black sesame seeds are best eaten either when they've been soaked overnight or the hulls have been cracked. One delicious way to do this is to lightly toast the seeds, then mix with a coarse, natural salt in a grinder to enhance the flavor of all your savory foods.

Hemp Hearts - The Vegetarian Power Protein

With more than 25 percent of their calorie count coming from complete protein and 30 percent essential fats, hemp seeds - commonly known as hemp hearts - are a mainstay of many vegetarian diets. Their Omega 6 to Omega 3 ratio is 3:1, which is considered the ideal ratio to consume. They are rich in GLA, a healthy fat that stimulates your fat-burning metabolism, calms skin conditions, helps balance hormones, and reduces your risk of heart disease.

These potent super seeds contain not only significant amounts of the amino acids cysteine, methionine, arginine and glutamate, but also vitamin E and a wide variety of minerals, including sodium, potassium, magnesium, phosphorus, calcium, iron, zinc and sulfur. The health benefits of hemp hearts are preserved whether eaten raw, roasted, or cooked. Hempseed oil has the same health benefits as the whole hearts do.

Pomegranate Seeds - Anti-Inflammatory Jewels

These beautiful little red gems are rich in a variety of polyphenols and antioxidants, vitamin K, vitamin C, folate, potassium and fiber. Pomegranate seeds also have anti-tumor properties and are particularly effective against breast and prostate cancers. They are heart protective, boost immunity, enhance memory, reduce arthritis pain, lower blood pressure, and increase blood flow to reduce erectile dysfunction issues.

Pomegranate seeds are a delicious sweet treat by themselves, but also add flavor to salads and make a beautiful garnish. The juice can be added to smoothies for both color and flavor.

Pumpkin Seeds - Potent Parasite Fighters

Packed with fiber and protein, and rich in riboflavin, folate, magnesium, manganese, potassium, and phosphorus, these tasty little green pepitas are rich in antioxidants and protect against a variety of diseases - especially in men. Pumpkin seeds support healthy testosterone levels, prostate health, and fertility in men. They also have been shown to lower blood sugar and cholesterol levels and blood pressure while increasing nitric oxide levels, which is heart protective.

A diet rich in pumpkin seeds reduces the risk of breast, lung, stomach, colon and prostate cancers. If you have trouble with insomnia, the tryptophan in pumpkin seeds may help improve your sleep. These antioxidant and anti-inflammatory little powerhouses are also anti-parasitic and excellent colon cleansers.

Pumpkin seeds can be eaten raw, roasted, soaked and sprouted. They are tasty on their own as a snack, but are also delicious mixed into soups and smoothies.

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These 5 Super Seeds are the some of the best-kept nutrition secrets - and you need to make them a daily habit.

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How many times has someone told you that you can't love someone else until you learn to love yourself? No matter how often we hear it, many of us keep striving to find happiness in relationships before we've learned how to find happiness in our own hearts.

The pressure we place on our partners to 'make us happy' or to 'fill the void in our life' is often the reason our relationships buckle. Likewise, many of us hold onto unhealthy relationships because we fear being unhappy on our own.

You've got to love yourself first. You've got to be okay on your own before you can be okay with somebody else. - Jennifer Lopez

The following is a Facebook note written by Yvonne Smith that inspires us to take responsibility for our own happiness and find completion within, nurturing a sense of inner joy that doesn't require anybody but ourselves.

Taking charge of your own Happiness

"If someone said to you, 'I'm miserable in this relationship and I need to leave so that I can be happy,' would you still want them to stay? I'm fascinated by those who will do anything they can to hold on to someone who is clearly no longer present for them.

I've been friends with myself for a long time. Really, as long as I can remember. I'm an only child and I've always been comfortable being in my own space. I haven't had a roommate since college and even then, it was a challenge for me to always have people around.

I can definitely live with a romantic partner (in fact I really enjoy that), but for the last seven years I have been alone most of the time, even when I was dating someone.
Loving yourself is just as important as loving others
Being in a Relationship with Yourself

I've been thinking about the choice to be happy. I am responsible for my own happiness. Let me say that again. I AM RESPONSIBLE FOR MY OWN HAPPINESS. So many people are looking for completion through someone else. They think that if they just had a romantic partner, they would be happy.

It's possible that they would for a while, but the problem with allowing another to be responsible for your happiness is that ultimately, that person will disappoint you. C.S. Lewis is credited with saying, "Don't let your happiness depend on something you may lose" and I have to agree with him there.

If you are happy, you can give happiness. If you don't love yourself and if you are unhappy with yourself, you can't give anything else but that. - Gisele Bundchen

I am in a relationship with myself and there are some great things about that. I'm not going anywhere. I am in control over how I treat myself. I can decide if I want to spend an evening inside recharging or lending an ear to a friend in need. I cook myself great food and take myself to the gym.

I give myself pedicures and go see movies. If I get upset with myself over being lazy or inconsiderate, I get to decide if I need to make the steps to change. I laugh at my own jokes because I think I'm funny. I sing in my house and only annoy my cat.
Finding completion within
Being true to Yourself

I think we have all settled for relationships with others who didn't appreciate or even deserve us. I know I have, but I bless those relationships for teaching me things I needed to learn about myself and know that they too have learned valuable lessons. I hope that with my knowledge now, I won't settle again, but if I do, I get to work on forgiving myself.

I would be lying if I said I never get lonely. I definitely do, but at this point in my life, I would rather be lonely by myself than lonely in a relationship with another. I know a lot of people who fit into the latter category.

Love yourself first and everything else falls into line. You really have to love yourself to get anything done in this world.
- Lucille Ball

People stay in relationships out of fear of being alone all the time. I've been there, but I feel that when you can walk away, knowing that you'll be okay, it's better than staying around, being sad and feeling stuck. What good are you to anyone else if you're not being true to yourself?

Instead of looking for completion through someone else, I am looking forward to having a partner, a co-creator, a whole person to complement my wholeness, my strengths and weaknesses. In the meantime, I will continue to work on taking responsibility for my actions and for my joy."

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How to have a Successful Relationship with Yourself

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How many times has someone told you that you can't love someone else until you learn to love yourself? No matter how often we hear it, many of us keep striving to find happiness in relationships before we've learned how to find happiness in our own hearts.

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Raise your words, not your voice. It is rain that grows flowers, not thunder. - Rumi

One of the most common sources of conflict among people is in the way we communicate. Oftentimes, conflicts do not arise because of the diversity of opinions and beliefs. Diversity is necessary for thought exchange and ultimate growth.

The true source of conflict, rather, is in the way we express our opinions and communicate disagreement. A blaming, sometimes even aggressive tone of voice can seep into our language, which invites confrontation instead of collaboration, and conveys a closed 'my way or no way' kind of approach.

Looking back on my past, I can recall myself during my childhood years, when anything felt possible. In my world, full of playfulness, creativity, and fun, things were straightforward and clear. Whenever I was hungry, I made sure my mother knew about that. When I was afraid, sad, or upset, I said so. Whenever I wanted anything, I asked for it.
One of the most common sources of conflict is in the way we communicate.
In this open communication space, there was no room for mind reading or making assumptions. I didn't claim to know what other people felt or thought. If anything was unclear, I asked. I didn't let my mind play with me and create scenarios about what other people had in their minds or hearts because I knew I wasn't them. Life was quite simple, and the older I got, the stronger my need to complicate it became.

The Fine Art of Non-Violent Communication

Taking an honest look at my life as a grown-up woman, I came to realize I was often aggressive with people, without even being aware of it. I never screamed and yelled at people, but I expressed my thoughts and emotions aggressively, especially when I was trying to convey opinions I strongly believed in and get my voice heard.

That is an area I am still working on. However, I have spent a while reading about the field of non-violent communication, learning how to communicate with clarity and confidence in any situation and, by that, avoid unnecessary drama or confrontation. A few years ago, I started to apply this learning in my everyday life. Surprisingly, I could see how small adjustments in my communication helped me to improve my relationships with people in my personal life and career.
We judge others based on their actions, without knowing their intentions.
Here are three useful suggestions that helped me refine my communication skills and build bridges of mutual understanding with others:

1. Be Curious About Others

A major source of conflict comes from the fact that we tend to evaluate our own actions based on our intentions, yet judge others based on their actions, without knowing their intentions.

For instance, when I fear I might have offended someone with my words, my immediate reaction would be to explain myself and make it clear my true intention was not to hurt anyone: "I am sorry, I didn't mean to sound like that. My point is that..." However, when I didn't like what I heard in a sensitive conversation, I used to jump immediately into a defensive or even aggressive posture, without even trying to understand more about what others wanted to tell me.

Blaming other people for the way I feel, act or think is disempowering. I can't control what anyone says, but I am fully in charge of my emotions. No one can make me feel anything. No one can upset me, stress me or depress me unless I allow it. Whenever I find myself feeling frustrated or angry during difficult conversations, I have educated myself to take a long, deep breath. That helps me stay grounded and manage the way I feel.

Secondly, I learned how to ask questions with the genuine curiosity of a child. I want to know more about the story behind the words: the circumstances, the impact on the people involved, their intentions, and so on.
Blaming other people for the way you feel, act or think is disempowering.
Here are some of my favorite questions that help me do that:

2. The Power of 'What'

Let me ask you the same question, in two different ways. Say I'm disturbed by your words. I could choose to either reply with, "Why are you saying that?" or I could ask, "What makes you say that?"

Can you feel the difference between the two questions? Don't you feel like the 'why' question sounds more accusatory than the other?

In reality, we only judge what we don't understand, so I make sure I stay away from confusion. People can only be responsible for what they say, not for what I understand. And no one is a mind reader.

When asked 'why,' people tend to feel blamed. As a consequence, they either shut up entirely or go into a defensive mode, trying to justify themselves. Meanwhile, the 'what' questions invite an open discussion and transparent communication. They help bring more balance, harmony, and peace during sensitive conversations.
Being able to listen to another person is a form of love.
3. The Importance of Listening

I will be brutally honest with this one: In the past, I used to be very self-absorbed and eager to take space in conversations. I used to listen in order to know what to say next instead of being fully present for others with mind, body and soul, so that I could understand their perspectives and points of view. I tended to interrupt others in the attempt of explaining or defending myself. In other words, conversations were generally a lot about me, not so much about others.

Sometimes, the only thing we have to do in a situation that might look like a conflict or disagreement is to hear what other people have to say with genuine care, curiosity, compassion, and attention.

In my case, I had to learn how to listen actively. During conversations, I imagined myself having a zipper on my mouth, closing that zipper while people were talking, and allowing myself to open the zipper only once they finished. This simple exercise helped me to get present and focused on the other person, both in my personal life and career.

In a world where most people love to talk about themselves, being able to listen to another person is a form of love.

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Raise your words, not your voice. It is rain that grows flowers, not thunder. - Rumi One of the most common sources of conflict among people is in the way we communicate. Oftentimes, conflicts do not arise because of the diversity of opinions and beliefs. Diversity is necessary for thought exchange and ultimate growth.

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The Surprising Link Between Your Emotions and Inflammation Levels

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Can having a wide range of positive emotions actually help diminish inflammation? What about negative emotions? Get the scoop plus 9 tips to being positive.

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You add it to your morning cup of coffee or tea. You bake it into pastries, cakes and cookies. You even sprinkle it all over your breakfast cereal or your oatmeal for added flavor.

But that's not all. It's also hidden in some beloved "treats" that people consume on a daily basis, such as sodas, fruit juices, candies and ice cream. It also lurks in almost all processed foods, including breads, meats and even your favorite condiments like Worcestershire sauce and ketchup.

This additive is none other than sugar. Most people view sugary foods as tasty, satisfying and irresistible treats. But I believe there are three words that can more accurately describe sugar: toxic, addictive and deadly.

Sugar, in my opinion, is one of the most damaging substances that you can ingest - and what's terrifying about it is that it's very abundant in our everyday diet. This intense addiction to sugar is becoming rampant, not just among adults, but in children as well.

But how exactly does sugar work in your body, and what are the side effects of excess sugar on your health?

Why Is Excessive Sugar Bad for Your Health?

Today, an average American consumes about 17.4 teaspoons of sugar per day, according to the United States Department of Agriculture. While this is down by about a fourth since 1999, when Americans' sugar consumption was at its peak, It is still significantly higher than the 12 teaspoons that the U.S. Dietary Guidelines for Americans, 2015-2020, has set.

This is definitely alarming, considering the average Englishman in the 1700s consumed only 4 pounds of sugar per year - and that was mostly from healthful natural sources like fruits, quite unlike the processed foods you see in supermarket shelves today.

What's even more disturbing is that people are consuming excessive sugar in the form of fructose or high-fructose corn syrup (HFCS). This highly processed form of sugar is cheaper to produce, yet 20 percent sweeter than regular table sugar, which is why many food and beverage manufacturers decided to use it in their products.

HFCS is found in almost all types of processed foods and drinks today. Just take a look at this infographic to see just how much fructose is hiding in some of the most common foods you eat.

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The bad news is that the human body is not made to consume excessive amounts of sugar, especially in the form of fructose. In fact, your body metabolizes fructose differently than sugar. As explained in the next section, it is actually a hepatotoxin and is metabolized directly into fat - factors that can cause a whole host of problems that can have far-reaching effects on your health.

Effects of Consuming Too Much Sugar

Dr. Robert Lustig, a professor of clinical pediatrics in the division of endocrinology in the University of California and a pioneer in decoding sugar metabolism, says that your body can safely metabolize at least 6 teaspoons of added sugar per day.

But since most Americans are consuming about three times that amount, a majority of the excess sugar becomes metabolized into body fat - leading to all the debilitating chronic metabolic diseases that many people are struggling with. Here are some of the effects that excessive sugar intake has on your health:

It overloads and damages your liver - The effects of too much sugar or fructose can be likened to the effects of alcohol. All the fructose you eat gets shuttled to the only organ that has the transporter for it: your liver. This severely taxes and overloads the organ, leading to potential liver damage.

It tricks your body into gaining weight and affects your insulin and leptin signaling - Fructose fools your metabolism by turning off your body's appetite-control system. It fails to stimulate insulin, which in turn fails to suppress ghrelin, or "the hunger hormone," which then fails to stimulate leptin or "the satiety hormone." This causes you to eat more and develop insulin resistance.

It causes metabolic dysfunction - Eating too much sugar causes a barrage of symptoms known as classic metabolic syndrome. These include weight gain, abdominal obesity, decreased HDL and increased LDL cholesterol levels, elevated blood sugar, elevated triglycerides and high blood pressure.

It increases your uric acid levels - High uric acid levels are a risk factor for heart and kidney disease. In fact, the connection between fructose, metabolic syndrome and your uric acid is now so clear that your uric acid level can now be used as a marker for fructose toxicity.

Sugar Increases Your Risk of Disease

One of the most severe effects of eating too much sugar is its potential to damage your liver, leading to a condition known as nonalcoholic fatty liver disease (NAFLD).

Yes, the same disease that you can get from excessive alcohol intake can also be caused by excessive sugar (fructose) intake. Lustig explains the three similarities between alcohol and fructose:

Your liver metabolizes alcohol the same way as sugar - Both serve as substrates for converting dietary carbohydrate into fat. This promotes insulin resistance, fatty liver and dyslipidemia (abnormal fat levels in your blood).

Fructose undergoes the Maillard reaction with proteins - This causes superoxide free radicals to form, resulting in inflammation - a condition that can be also caused by acetaldehyde, a metabolite of ethanol.

Fructose can directly and indirectly stimulate the brain's "hedonic pathway" - This creates habituation and dependence, the same way that ethanol does.

Additionally, research from some of America's most respected institutions now confirms that sugar is a primary dietary factor that drives obesity and chronic disease development.

One study found that fructose is readily used by cancer cells to increase their proliferation by feeding on cancer cells, promoting cell division and speeding their growth, which allow the cancer to spread faster.

Alzheimer's disease is another deadly illness that can arise from too much sugar consumption. A growing body of research found a powerful connection between a high-fructose diet and your risk of developing Alzheimer's disease and dementia, through the same pathway that causes Type 2 diabetes. According to some experts, Alzheimer's and other brain disorders may be caused by the constant burning of glucose for fuel by your brain.

Other diseases that are linked to metabolic syndrome and may potentially arise because of too much sugar consumption include:

How to Manage or Limit Your Sugar Consumption

Sugar, in its natural form, is not inherently bad, as long as it's consumed in moderation. This means avoiding all sources of fructose, particularly processed foods and beverages like soda. According to SugarScience.org, 74 percent of processed foods contain added sugar stealthily hidden under more than 60 different names. Ideally, you should spend 90 percent of your food budget on whole foods, and only 10 percent or less on processed foods.

I also advise you to severely limit your consumption of refined carbohydrates (waffles, cereals, bagels and more) and grains, as they actually break down to sugar in your body, which increases your insulin levels and causes insulin resistance.

As a general recommendation, keep your total fructose consumption below 25 grams per day, including that from whole fruit. Keep in mind that although fruits are rich in nutrients and antioxidants, they also naturally contain fructose, and if consumed in high amounts may actually worsen your insulin sensitivity and raise your uric acid levels. Check out this article to see how much fructose is in the common fruits you eat.

It's also wise to avoid artificial sweeteners like aspartame and sucralose, as they actually come with a set of health problems that are much worse than what sugar or corn syrup can bring. Here are some additional dietary tips to remember:

Increase your consumption of healthy fats, such as omega-3, saturated and monounsaturated fats - Your body needs health-promoting fats from animal and vegetable sources for optimal functioning. Some of the best sources include organic butter from raw milk, (unheated) virgin olive oil, coconut oil, raw nuts like pecans and macadamia, free-range eggs, avocado and wild Alaskan salmon.

Drink pure, clean water - Simply swapping out sweetened beverages like sodas and fruit juices for pure water can go a long way toward improving your health. The best way to gauge your water needs is to observe the color of your urine (it should be light pale yellow) and the frequency of your bathroom visits (ideally, this is around seven to eight times per day).

Add fermented foods to your meals - The beneficial bacteria in these healthful foods can support your digestion and provide detoxification support, which helps lessen the fructose burden on your liver. Some of the best choices include kimchi, natto, organic yogurt and kefir made from grass fed milk, and fermented vegetables.

How to Shake Off Your Sugar Cravings

The temptation to indulge in sugary foods will always be there, especially with the abundance of processed foods and fast foods that are available. However, most sugar cravings arise because of an emotional challenge. If this is what causes you to crave sugar, the best solution I could recommend is the Emotional Freedom Techniques (EFT). This psychological acupuncture technique is a simple and effective strategy to help control your emotional food cravings.

The video below, which features EFT practitioner Julie Schiffman, demonstrates how to use EFT to fight food cravings.

If you feel that your emotions and/or your own self-image are pushing you to keep consuming sugar-loaded foods and other unhealthy treats, I recommend you try this useful technique. Prayer, meditation, exercise and yoga are also effective tools you can try to ward off your sugar cravings.

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You add it to your morning cup of coffee or tea. You bake it into pastries, cakes and cookies. You even sprinkle it all over your breakfast cereal or your oatmeal for added flavor. But that's not all. It's also hidden in some beloved "treats" that people consume on a daily basis, such as sodas, fruit juices, candies and ice cream.

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This website is for information purposes only. By providing the information contained herein we are not diagnosing, treating, curing, mitigating, or preventing any type of disease or medical condition. Before beginning any type of natural, integrative or conventional treatment regimen, it is advisable to seek the advice of a licensed healthcare professional.

© Copyright 2008-2019 GreenMedInfo.com, Journal Articles copyright of original owners, MeSH copyright NLM.

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Smoking is 36 Times Worse Than Working at a Nuclear Reactor

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This website is for information purposes only. By providing the information contained herein we are not diagnosing, treating, curing, mitigating, or preventing any type of disease or medical condition. Before beginning any type of natural, integrative or conventional treatment regimen, it is advisable to seek the advice of a licensed healthcare professional.

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This website is for information purposes only. By providing the information contained herein we are not diagnosing, treating, curing, mitigating, or preventing any type of disease or medical condition. Before beginning any type of natural, integrative or conventional treatment regimen, it is advisable to seek the advice of a licensed healthcare professional.

© Copyright 2008-2019 GreenMedInfo.com, Journal Articles copyright of original owners, MeSH copyright NLM.

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Lime Juice and 8 Other Natural Ways To Quit Smoking

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This website is for information purposes only. By providing the information contained herein we are not diagnosing, treating, curing, mitigating, or preventing any type of disease or medical condition. Before beginning any type of natural, integrative or conventional treatment regimen, it is advisable to seek the advice of a licensed healthcare professional.

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I met Bel in our first year of high school. She was tall and slender, with thick hair that fell to her waist. She topped all of her classes with ease, and flittered through the different social groups of our year, somehow befriending everyone, from the goths to the 'in crowd'.

After school, she took part in various extracurricular activities; she starred in the school play, sang a solo chorus in the choir, and was part of several sports teams. She got signed by a modelling agency.

At least, that was the case for the first four years of our high school career. In our senior year, everything changed. Bel got sick.

No longer was Bel the top of our year, she stopped flittering her way through the social groups. On the rare occasion she appeared at school, her eyes were sunken, sporting dark circles underneath. Her once bubbly nature was gone, replaced by dark cynicism.

Fast forward a couple years, and Bel still struggles with her illness. Meanwhile, at university I meet Martin. Unlike Bel, Martin is not a social butterfly, nor is he the most popular in our year. What Martin has is an incredible mind.

High distinctions in every class. The founder and editor of a new university magazine. Bound for great things, surely.

But in our third year, Martin stopped coming to classes, he missed group assignment meetings. I later found out that Martin was hospitalised, diagnosed with a mental health condition.
Many people hide behind an image of perfection, but feel like imposters on the inside.
Playing the 'Imposter'

Many perfectionists, like Martin and Bel, try to portray a 'together' image and often fool many people. But, as Gordon Flett , a psychologist at York University, says, this is actually a mask, underneath "they feel like imposters" and are emotionally drained.

You may be thinking that my friends remind you of someone you know, perhaps even yourself, and you aren't alone. Many of us harbour traits of the 'perfectionist'.

It could be that your home has to be 'just right' before anyone comes over. You may need your hair to sit exactly the way you want before you leave the house. Or perhaps you spend more time than you should on a work project.

Often these traits are ones we are secretly proud of, and that others admire in us. Perfectionists are often viewed as more successful, healthier, and, well, more 'perfect' than others.

Research has found, however, that this is far from the truth. There are links to various physical ailments, including migraines, chronic pain, and asthma. And, rather alarmingly, a 51-percent increased risk of death .

Likewise, there are links between perfectionism and mental health issues, such as crippling anxiety and depression. A paper published in Review of General Psychology argues it may even be an overlooked risk factor for suicide.

Unfortunately, this dark side of perfectionism, perhaps particularly the suicide link, is often overlooked. As outlined in The Cut , this could partially be because perfectionists are apt at hiding their pain:
The stress that constantly striving for perfection causes often has mental, emotional and physical effects.

Admitting to suicidal thoughts or depression wouldn't exactly fit in with the image they're trying to project. Perfectionism might not only be driving suicidal impulses, it could also be simultaneously masking them.

In today's society, it seems like the pressure to be perfect is greater than ever. The pressure to look good, yet stay natural; the pressure to have a successful career, yet maintain a work-life balance; the pressure to be healthy, yet not be a health freak. The list goes on. It is no wonder we are facing a mental health crisis, with tens of millions of people in the US alone suffering from a mental health condition each year.

So how can we let go of the need to be perfect? That is a tricky question as everyone is on a different path. From my experience, the following has been helpful, however, it is important to recognise that everyone will have their own unique way of coming back to their true selves. Perhaps the following will help you, but if not, please don't lose faith in yourself.

Accept that 'Perfect' Does Not Exist

As poet and social media star, Prince Ea says, the correct definition of 'perfect' should be "a ten letter word describing something that does not exist."

"Have you ever seen a perfect tree?" He asks in his latest video ' The Prison of Perfection'. Despite trees all leaning different ways, or have bark falling off, we see them all as beautiful, he says. "But when it comes to people, we don't seem to see that we are all beautiful."

Life is too short to live up to something that does not even exist

Aim Your Perfectionism Outside of Yourself

Gordon Flett advises that perfectionists use their traits in ways that help others, instead of focusing on being perfect in all areas of their lives. He says:

There is much to be said for feeling better about yourself by volunteering and making a difference in the lives of others.

So go out and find someone to help, the feeling inside you will be much more rewarding than any physical award you could receive.
Accepting that perfect doesn't exist is liberating.
Choose the 'Right Door' in Life

Prince Ea says there are two doors you can choose to walk through in life. Through the first door, you can aim to be perfect and admired. But through the second door, you choose to be the real you and be loved just the way you are. I know which one I prefer.

Stop Procrastinating

Perfectionists often wait until something's just right before taking action. This results in leaving things too late and then having to rush to complete a task, or alternatively, working too slowly and missing deadlines. Either way, things don't get done in a timely manner and you remain stuck in the procrastination trap. This could be why many perfectionists actually drop out of college/university.

Ending procrastination isn't always easy, but remember that the more you do, the easier it becomes.

Accept Your 'Flaws'

I was once utterly ashamed of my speech impediment, always trying to cover it up. But a few years ago, I stopped caring so much and I let it be heard. It was then that I realised it wasn't as humiliating as I imagined. Some people didn't notice it at all, and those who did often commented that it sounded exotic and even beautiful.

"Be the marble that doesn't quite roll right...And don't worry if people stop and stare." Prince Ea says. He uses the Leaning Tower of Pisa as an example. "I mean if [it] was straight, nobody would care!"

Don't Be Afraid to Make Mistakes

How many inventions do you think were perfect the first time they were created? In fact, many popular inventions were made completely by mistake.

Take the inkjet printer for example. An engineer once was ironing his clothes when he placed the hot iron on his pen by accident. In what would have been a very messy incident, ink was ejected from the pen.

This mistake led to the creation of the inkjet printer.
Learning to accept yourself, flaws and all, will help you live a happier life.
Remember: Rome Wasn't Built in a Day

If everyone followed the popular phrase "go big or go home", nothing would get done. Those who take small steps instead of giant leaps often get further. Sony's first product cooked rice, now look at them!

Practice 'Kintugi' Living

Kitugi is an ancient Japanese tradition where if something breaks, they fill the cracks with valuable substances such as gold, silver, or platinum. These damaged goods then become unique and even more valuable. This art can inspire the way we see ourselves and our lives. Instead of looking at your cracks as something to be ashamed of, see them as something that makes you valuable and different from the rest.

Perhaps true perfection is acknowledging, as a society, that there is no perfection; to accept each other the way we are, to stop putting pressure on ourselves and others, and if we see someone struggling, to reach out and provide support.

Our uniqueness, our individuality, and our life experience molds us into fascinating beings. I hope we can embrace that. I pray we may all challenge ourselves to delve into the deepest resources of our hearts to cultivate an atmosphere of understanding, acceptance, tolerance, and compassion. We are all in this life together. - Linda Thompson

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I met Bel in our first year of high school. She was tall and slender, with thick hair that fell to her waist. She topped all of her classes with ease, and flittered through the different social groups of our year, somehow befriending everyone, from the goths to the 'in crowd'.

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Public Domain Unsplash

And yet, everyone does it.
As I was leaving the gym last week, I greeted a friend who was coming in. He responded without looking up from his phone. I stood there for a few awkward seconds, hoping for eye contact and a further interaction. He finally looked up briefly, apologetically, before returning to the screen. I walked on, feeling shaken by the whole interaction.

It turns out I had been 'phubbed,' which is the funny-sounding official term for snubbing someone in favor of a phone. This effect has been studied in recent years and research has found that phubbing does have a very real negative impact on personal relationships, eroding the quality of communication and level of satisfaction.

Interestingly, it was something I'd been thinking about prior to that exchange, although I didn't know there was an official term for it. Recently I've noticed that it's impossible to go out with friends and have their attention for the whole time. There are always phones on the table, and they're constantly being checked. I am guilty of this too. When the slightest lull in conversation arises, or if someone gets up from the table briefly, people grab their phones to check in with the rest of the world, to see what else is going on that might be more exciting or stimulating than one's immediate surroundings.

And yet, so little thought is given to how that makes other people feel. As a group we might comment on pictures or stories that other people have just posted on Instagram, but in reality I think it's incredibly painful for people to feel like they don't matter as much as a social media feed.

It used to be that going out together was confidence-boosting - solid reassurance that another person enjoyed your company, otherwise they wouldn't accept - but not now. Now, you're constantly vying for attention, competing with a portable supercomputer that's far more stimulating and entertaining than you'll ever be. When someone is looking at their phone, you're never sure if they actually want to be with you.

Emily Esfahani Smith gives an interesting explanation in an article for the Atlantic, where she talks about people making 'bids' for connection with each other. A 1986 study of this dynamic used the example of a bird-watching husband pointing out a goldfinch to his wife, in hopes of her acknowledging it.

"He's not just commenting on the bird here: he's requesting a response from his wife - a sign of interest or support - hoping they'll connect, however momentarily, over the bird." The wife has a choice. She can either respond by 'turning toward' or 'turning away' from her husband, and her choice would reveal much about the health of their relationship. Smith wrote,

"People who turned toward their partners in the study responded by engaging the bidder, showing interest and support in the bid. Those who didn't - those who turned away - would not respond or respond minimally and continue doing whatever they were doing, like watching TV or reading the paper. Sometimes they would respond with overt hostility, saying something like, 'Stop interrupting me, I'm reading.'"

Not surprisingly, the couples who responded positively to the bids were far more likely to stay together long-term. And when you think about it, friendships are no different.

The modern-day equivalent of this is scrolling and texting. Although I didn't realize it at the time, I was making a bid for connection with the friend, who promptly crushed it by refusing to put away his device and made me feel awful.

I don't want to be that person. I don't want my actions to make anyone feel the way I did that day. Chances are I already have, but from now on I am going to make a point of not letting digital distractions erode the relationships that I hold so dear. It's not worth it. Nothing on that screen is ever more important than the person who's standing right in front of me.

And yet, everyone does it.

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And yet, everyone does it. As I was leaving the gym last week, I greeted a friend who was coming in. He responded without looking up from his phone. I stood there for a few awkward seconds, hoping for eye contact and a further interaction.

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Contrary to what many people believe, a cough is not a disease in and of itself - rather, it's a symptom, a warning sign that your body gives out to let you know that there's something wrong with your health, and that there's an underlying condition that you need to take care of.

For example, a cough can present itself with the common cold and other types of respiratory illness. It may manifest if you have gastrointestinal problems like GERD, or may be triggered by prescription medications. In some cases, it may be a sign of a severe health disorder, such as if you're coughing up blood - a condition called hemoptysis, which can be indicative of tuberculosis, bronchitis or even lung cancer.

Although there are many different causes of cough , the reason why it happens is the same: to help clear your lungs and upper airway passages by expelling mucus or any foreign material. Whether you have a wet or dry cough, this is just a natural protective mechanism that your body uses so you can breathe easy.

However, there's no doubt that you want to ease this uncomfortable symptom and get your health back on track. To help you cope with this problem, check out the recommended strategies below.

How to Get Rid of a Cough Fast

There are a few things you can do at home to help ease your cough. If you're looking for an easy, hassle-free way to stop coughing, try these solutions:

* Rest - This is the first thing you need to do to help stop coughing, especially if a virus or an infection is the trigger. You need to make sure your body has sufficient energy so your immune system can fight off the virus, and if you keep pushing yourself too hard, you will just end up exhausted, prolonging the illness and the coughing.

* Eliminate irritants from the air, including cigarette smoke - The scented bathroom spraysandair fresheners you use may seem harmless, but for some people, they may be a potential cause of chronic sinus irritation, increasing your mucus production. Stop using these products immediately.

Cigarette smoke is another often-ignored cause of cough, as it can irritate the airways. In fact, almost all smokers develop "smoker's cough." If you're a smoker, stop this habit. Avoid secondhand smoke as well.

Try These 6 Natural Cough Remedies

If the above strategies do not work, you can turn to these holistic solutions to help ease your cough:

To use raw honey for cough, you can take a spoonful or mix it with a bit of lemon juice and coconut oil for additional benefits.

2. Time for some thyme - Thyme works as an expectorant and contains flavonoids that help your tracheal and ileal muscles relax, both of which are involved in coughing. It may also reduce other symptoms like inflammation and headaches.

In Germany, this herb is officially approved by the Commission E government agency as a cough treatment, and a remedy for whooping cough, bronchitis and respiratory infections.

The best way to make use of thyme as a cough remedy is to steep it as a tea. Just mix 2 teaspoons crushed thyme leaves in a cup of boiling water and cover. After steeping for 10 minutes, strain the liquid and drink. You can add honey if you like.

3. Enjoy a cup of black pepper tea - According to Mother Nature Network, this works best on wet cough, and not on dry cough. Black pepper works by stimulating circulation and promoting mucus flow.

To make black pepper tea, simply place a teaspoon of freshly ground black pepper in a cup. Fill with boiling water and let steep for 15 minutes before adding a teaspoon of honey. Strain and sip.

5. Try licorice - Licorice can help ease inflammation and irritation in the throat, as well as relieve coughing. Licorice root also relaxes bronchial spasms and helps loosen mucus. You can either make tea using fresh licorice root or add licorice tincture (a few drops will do) to a cup of hot water and then sip.

Essential Oils for Cough

The use of essential oils for medicinal purposes - known as aromatherapy - has a long history. Health Line lists some notable essential oils that effectively provide relief from coughing:

* Eucalyptus oil - A study found that this oil has the ability to relieve cough and associated respiratory ailments, such as bronchitis, sinusitis and pharyngitis.

* Rosemary oil - Along with calming the muscles found in your trachea to give respiratory relief, rosemary oil is also known to help in asthma treatment.

Take note that these essential oils are best inhaled by adding them to a diffuser or a bowl of hot water, and then breathing in the steam. Be careful when using any essential oil, and don't use the oils topically without diluting in a safe carrier oil. You should also do a skin patch test before topical application.

Focus Not Just on the Symptom, but on the Underlying Cause

Remember that there's not just one cause for coughs, and the best way to eradicate yours is to identify the underlying cause. If you want to learn about the different cough types and what triggers them, please read my article, " 7 Kinds of Coughs and What They Might Mean." By paying close attention to the details, you will better identify the cause, which can help guide you on the road to recovery.

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Contrary to what many people believe, a cough is not a disease in and of itself - rather, it's a symptom, a warning sign that your body gives out to let you know that there's something wrong with your health, and that there's an underlying condition that you need to take care of.

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Sleeping is an essential human function, and at the heart of it is your circadian rhythm, also known as your body clock. It's a natural, biological timer that helps your body recognize sleepiness and wakefulness over a period of 24 hours.

By sticking to a regular bedtime schedule, such as sleeping and waking up at the same time each day, you can maintain a steady circadian rhythm that will allow you to maximize your productivity while you're awake, and get the right amount of sleep when nighttime arrives.

Your circadian rhythm is largely dictated by your pineal gland. This gland is located near the center of your brain, with a shape that looks similar to a pine cone, hence the name. It's estimated to be one-third of an inch long, and is made up of unique pineal cells and neuroglial cells that help support the gland.

Despite its small size, it plays a crucial role in your health because it produces a single hormone called melatonin, which is vital for controlling your body clock and, ultimately, your sleeping patterns.

What Is Melatonin?

Melatonin, or N-acetyl-5-methoxytryptamine, is a hormone produced by the pineal gland. Your brain usually starts secreting melatonin around 9 p.m., which is the time most people go to bed. By increasing the amount, your body begins to recognize that bedtime is fast approaching, allowing you to sleep at an ideal time.

To do this properly, you need to be aware of your exposure to light throughout the day and especially at night, because melatonin production depends on how much light your body absorbs.

If you stay awake past dark, light emitted by electrical devices hampers your body's ability to produce melatonin. Ideally, you want to stop using gadgets an hour before sleeping to help increase melatonin production and maintain a steady circadian rhythm. Nightshift workers usually have it worse and constantly suffer from disrupted body clocks, because of their poor melatonin production.

3 Main Uses of Melatonin in Your Body

What is the role of melatonin anyway? Based on published research, it has been discovered to perform three main functions:

* Functions as an antioxidant - Recent studies have found that melatonin not only affects your body clock, but also functions as an antioxidant that can help support your health. Specifically, it may help different aspects of your brain, cardiovascular and gastrointestinal health. It may even lower your risk of cancer, in some cases.

* Boosts your immune system - Melatonin may benefit your immune system in various ways. In one study, researchers suggest that melatonin may help improve the treatment of bacterial diseases such as tuberculosis. In another study, melatonin has been suggested as a potential tool against inflammation, autoimmune diseases and Type 1 diabetes.

6 Ways to Optimize Your Melatonin Levels Naturally to Improve Sleep Quality

According to the Centers for Disease Control and Prevention (CDC), an estimated 50 to 70 million Americans are suffering from a sleeping or wakefulness disorder. As a result, many of them turn to various remedies, such as behavioral and environmental changes, to get a good night's rest.

One of the first things you can do is to make sure that your body is producing enough melatonin. Optimizing your melatonin levels naturally is important because it helps keep your body functioning normally without relying on outside factors. So, instead of immediately relying on melatonin supplementation, here are a few lifestyle changes I suggest you try first to boost your melatonin production:

* Avoid using electronic devices an hour before sleeping - Gadgets such as cellphones, TVs and computers emit blue light, and exposure to it tricks your body into thinking it's still daytime. By avoiding gadgets an hour before bed, your body can produce the melatonin needed to help you sleep at your intended time.

* Make sure to get regular sunlight exposure - Getting regular sun exposure in the morning or at noontime helps your body reduce its melatonin production, so that when nighttime arrives, your pineal gland produces the correct amount to induce sleepiness.

* Try to sleep in complete darkness - If possible, try to remove immediate light sources from your room to help improve your sleep quality. The slightest exposure to light can interfere with your body's melatonin production and keep you up later than you need. Keep gadgets 3 feet away from your bed or use blackout window shades.

* Remove sources of electromagnetic fields (EMFs) in your bedroom - EMFs emitted by certain devices such as Internet routers can disrupt your pineal gland's melatonin production. Ideally, you should turn off your wireless router, as well as other wireless devices connected to the Internet before sleeping.

* If you need a nightlight, use a low-wattage yellow, orange or red bulb - Low-wattage bulbs with a yellow, orange or red color do not interfere with melatonin production the same way that white and blue bulbs do.

* Wear blue light-blocking glasses - This special device can help keep your eyes from absorbing blue light that can affect your melatonin levels. It can be a useful tool to have around the house, especially if you're constantly surrounded by gadgets and artificial light sources.

In addition, the following foods are known to contain small amounts of melatonin. Making them a part of your regular diet while practicing the aforementioned sleeping tips may help improve sleep quality:

Grass fed meat (lamb, beef and pork)

Wild-caught salmon

Pasture-raised chicken and eggs

Raw, grass fed milk

Pineapple

Banana

Apple

Pomegranate

Mulberry

Tart cherries

Grapes

Onion

Garlic

Cauliflower

Turnip

Cucumber

Carrot

Radish

Beetroot

Tomatoes

Seeds (Flax, sunflower, fennel, mustard, alfalfa, celery and fenugreek)

Nuts (pistachio, almonds and walnuts)

If you've already tried everything, including incorporating melatonin foods in your diet, and you're still having difficulty getting quality sleep, you may consider taking a melatonin supplement. In 2016 alone, 3.1 million adults in the United States turned to melatonin supplementation to help them sleep peacefully.

Studies Regarding the Use of Melatonin Supplements

Since the discovery of melatonin, various studies have been conducted to discover how using it as a supplement can benefit your health. According to the Journal of Pineal Research, the melatonin secreted by your pineal gland enters every cell in your body and can even cross morphophysiologic barriers.

As a result, not only may it help you improve sleep quality, it also has certain anti-inflammatory compounds that may help reduce your risk of cardiovascular diseases, such as atherosclerosis and hypertension.

In addition, a study published in Endocrine Journal reports that increasing melatonin intake may help improve your overall health, as this hormone can be an effective antioxidant that can help fight free radicals in your body.

Another study suggests that melatonin may help obese people manage their weight. The researchers indicate that certain lifestyle factors suppress melatonin production, which results in sleep disruption that can lead to weight gain. By increasing melatonin production, adequate sleep can be reintroduced as part of a healthy lifestyle, along with other positive lifestyle changes, to help curb obesity.

8 Potential Benefits of Melatonin Supplement

Melatonin may help boost your health in various situations, as shown in the table below. While each benefit is backed up with scientific research, always consult with a doctor before giving melatonin supplements a try:

* Fibromyalgia - People affected with fibromyalgia are believed to have lower levels of melatonin. A group of researchers found that increasing the melatonin levels of fibromyalgia sufferers through supplementation helped alleviate their symptoms and improved sleep quality.

* Gallstones - Melatonin can help lower your risk of gallstones by inhibiting cholesterol absorption across the intestinal epithelium, as well as increasing the conversion of cholesterol into bile.

Do Not Take Melatonin if You Have These Conditions

Here's a crucial question you should ask yourself: Are you fit to take melatonin? While there are valid reasons for taking this supplement, remember that it can exacerbate certain health conditions as well. If you're taking any of the following medications, you should not take melatonin as the mixture can have adverse effects to your health:

* Anticoagulants and anti-platelet drugs

* Anticonvulsants

* Contraceptive drugs

* Diabetes medications

* Immunosuppressants

Taking melatonin while pregnant should be avoided as well, since there's little knowledge in this field. If you've recently developed pregnancy-related sleeping problems, I advise you to consider behavioral and dietary changes before considering melatonin or other similar types of supplement.

Refrain from giving melatonin to children, including babies and toddlers, unless approved by your physician. While a 2016 study found that children with sleep difficulties who took melatonin did not develop any concerns or adverse side effects, it's better to be safe.

10 Side Effects of Melatonin You Should Know About

Some of melatonin's potential side effects include:

Daytime sleepiness

Short-term depression

Irritability

Vivid dreams, or possibly nightmares

Mild anxiety

Headaches

Abdominal discomfort

Confusion

Body clock disruption

Dizziness

If you are already taking a melatonin supplement and begin to experience any of the mentioned side effects, stop taking it immediately and consult with a doctor for safer alternatives. In addition, melatonin and alcohol should not be taken together, as it can increase your chances of accidents because the sedative effects are amplified.

Remember: Consider Optimizing Your Melatonin Levels Naturally Before Taking a Supplement

Melatonin is a crucial hormone that performs few but important functions. Low levels of it can lead to sleep disruption, increase your risk of certain diseases and lower your antioxidant capabilities. However, remember to always try and improve your sleeping habits and environment before attempting melatonin supplementation.

While there's an abundance of scientific evidence that suggest melatonin supplementation can be beneficial to your health, too much of it can actually make you more wakeful. By primarily focusing on natural strategies, you forego this risk, as well as the chances of developing unpleasant side effects that can further disrupt your quality of sleep. If you do decide to take a melatonin supplement, seek guidance from a doctor first.

Frequently Asked Questions About Melatonin

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Try This in Order to Optimize Your Sleep

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Sleeping is an essential human function, and at the heart of it is your circadian rhythm, also known as your body clock. It's a natural, biological timer that helps your body recognize sleepiness and wakefulness over a period of 24 hours.

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Does a Good Sweetener Exist? A Review of 14 Popular Sugar Substitutes

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Sugar is heavily ingrained in our food system today, but what can be even more overwhelming is the number of sugar substitutes you can choose from. Should you use sugar alternatives? Are they better than sugar? And how do you pick the best one(s) for you?

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How to Release Suppressed Anger | "Doc Talks" with Dr. Daniel Nuzum

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Raise your words, not your voice. It is rain that grows flowers, not thunder. - Rumi

One of the most common sources of conflict among people is in the way we communicate. Oftentimes, conflicts do not arise because of the diversity of opinions and beliefs. Diversity is necessary for thought exchange and ultimate growth.

The true source of conflict, rather, is in the way we express our opinions and communicate disagreement. A blaming, sometimes even aggressive tone of voice can seep into our language, which invites confrontation instead of collaboration, and conveys a closed 'my way or no way' kind of approach.

Looking back on my past, I can recall myself during my childhood years, when anything felt possible. In my world, full of playfulness, creativity, and fun, things were straightforward and clear. Whenever I was hungry, I made sure my mother knew about that. When I was afraid, sad, or upset, I said so. Whenever I wanted anything, I asked for it.
One of the most common sources of conflict is in the way we communicate.
In this open communication space, there was no room for mind reading or making assumptions. I didn't claim to know what other people felt or thought. If anything was unclear, I asked. I didn't let my mind play with me and create scenarios about what other people had in their minds or hearts because I knew I wasn't them. Life was quite simple, and the older I got, the stronger my need to complicate it became.

The Fine Art of Non-Violent Communication

Taking an honest look at my life as a grown-up woman, I came to realize I was often aggressive with people, without even being aware of it. I never screamed and yelled at people, but I expressed my thoughts and emotions aggressively, especially when I was trying to convey opinions I strongly believed in and get my voice heard.

That is an area I am still working on. However, I have spent a while reading about the field of non-violent communication, learning how to communicate with clarity and confidence in any situation and, by that, avoid unnecessary drama or confrontation. A few years ago, I started to apply this learning in my everyday life. Surprisingly, I could see how small adjustments in my communication helped me to improve my relationships with people in my personal life and career.
We judge others based on their actions, without knowing their intentions.
Here are three useful suggestions that helped me refine my communication skills and build bridges of mutual understanding with others:

1. Be Curious About Others

A major source of conflict comes from the fact that we tend to evaluate our own actions based on our intentions, yet judge others based on their actions, without knowing their intentions.

For instance, when I fear I might have offended someone with my words, my immediate reaction would be to explain myself and make it clear my true intention was not to hurt anyone: "I am sorry, I didn't mean to sound like that. My point is that..." However, when I didn't like what I heard in a sensitive conversation, I used to jump immediately into a defensive or even aggressive posture, without even trying to understand more about what others wanted to tell me.

Blaming other people for the way I feel, act or think is disempowering. I can't control what anyone says, but I am fully in charge of my emotions. No one can make me feel anything. No one can upset me, stress me or depress me unless I allow it. Whenever I find myself feeling frustrated or angry during difficult conversations, I have educated myself to take a long, deep breath. That helps me stay grounded and manage the way I feel.

Secondly, I learned how to ask questions with the genuine curiosity of a child. I want to know more about the story behind the words: the circumstances, the impact on the people involved, their intentions, and so on.
Blaming other people for the way you feel, act or think is disempowering.
Here are some of my favorite questions that help me do that:

2. The Power of 'What'

Let me ask you the same question, in two different ways. Say I'm disturbed by your words. I could choose to either reply with, "Why are you saying that?" or I could ask, "What makes you say that?"

Can you feel the difference between the two questions? Don't you feel like the 'why' question sounds more accusatory than the other?

In reality, we only judge what we don't understand, so I make sure I stay away from confusion. People can only be responsible for what they say, not for what I understand. And no one is a mind reader.

When asked 'why,' people tend to feel blamed. As a consequence, they either shut up entirely or go into a defensive mode, trying to justify themselves. Meanwhile, the 'what' questions invite an open discussion and transparent communication. They help bring more balance, harmony, and peace during sensitive conversations.
Being able to listen to another person is a form of love.
3. The Importance of Listening

I will be brutally honest with this one: In the past, I used to be very self-absorbed and eager to take space in conversations. I used to listen in order to know what to say next instead of being fully present for others with mind, body and soul, so that I could understand their perspectives and points of view. I tended to interrupt others in the attempt of explaining or defending myself. In other words, conversations were generally a lot about me, not so much about others.

Sometimes, the only thing we have to do in a situation that might look like a conflict or disagreement is to hear what other people have to say with genuine care, curiosity, compassion, and attention.

In my case, I had to learn how to listen actively. During conversations, I imagined myself having a zipper on my mouth, closing that zipper while people were talking, and allowing myself to open the zipper only once they finished. This simple exercise helped me to get present and focused on the other person, both in my personal life and career.

In a world where most people love to talk about themselves, being able to listen to another person is a form of love.

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Raise your words, not your voice. It is rain that grows flowers, not thunder. - Rumi One of the most common sources of conflict among people is in the way we communicate. Oftentimes, conflicts do not arise because of the diversity of opinions and beliefs. Diversity is necessary for thought exchange and ultimate growth.

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Effervescent Sparkling Water

Water is a basic human need, but drinking enough of it is something that many people struggle with simply because they find plain water boring. This is why sparkling water, a drink that's been around for centuries, is finally becoming popular with consumers.

You've probably seen sparkling water lining the grocery shelves and heard how it's a healthier alternative to sugary drinks like artificial fruit juices and carbonated soft drinks, but what exactly is this fizzy drink and how can it affect your health? Read on to find out.

What Is Sparkling Water?

Also called carbonated water, sparkling water is basically water that has been infused with carbon dioxide gas under pressure. The process results in the production of carbonic acid, a very weak acid that causes the effervescent fizzy sensation on your tongue every time you take a sip of sparkling water.

Despite its recent rise to popularity, sparkling water is far from being a modern-day beverage, as it has been around since the 1700s. The origin of sparkling water can be traced back to the carbonated mineral waters from natural springs, which people also referred to as "seltzers" back in the day, after the carbonated natural springs in Niederselters, Germany.,

Bathing in carbonated mineral water is believed to have healthy effects, which is why people eventually tried drinking it in hopes of getting the same results. With the goal of replicating naturally carbonated mineral waters, an English scientist named Joseph Priestley created the first artificially carbonated water back in 1767.

Priestley believed that sparkling water could help address numerous ailments, including scurvy, a deadly disease cause by vitamin C deficiency that claimed millions of lives from the 1500s to the 1800s. The Royal Society even awarded him their highest honor for creating fizzy water, and gave the explorer James Cook the necessary equipment to carbonate water in order to avoid scurvy as he and his crew set sail for Australia.

But while sparkling water did not cure scurvy, Priestley's work still proved to be significant as it changed the world's drinking habits. Nowadays, sparkling water is available in the following types:

Seltzer water - Not to be confused with naturally carbonated mineral waters that people referred to as "seltzers" in the past, the modern-day seltzer water is a clean-tasting drink that's made from plain water infused with carbon dioxide.

Club soda - This "soda" is not the same as the sugar-loaded carbonated soft drinks that can cause a variety of health consequences. Club soda is a type of sparkling water that's infused with other mineral ingredients like sodium bicarbonate, sodium citrate, potassium sulfate and disodium phosphate, all of which lend it a subtly different flavor from plain seltzer water.

Sparkling mineral water - This naturally carbonated water comes from natural springs and wells, and is sometimes bottled at the source. It naturally contains salt and sulfur compounds, giving it a distinct taste and a heavier mouthfeel. Its flavor may vary depending on where it came from.

Sparkling Water Versus Water: What's the Difference?

Sparkling water has a fizziness that's hard to miss, which makes it easy to differentiate from regular drinking water. To learn more about the differences and similarities between sparkling water and regular water, check out the table below:,,

Hydration
Pure, clean water provides you with the proper hydration that you need for optimal health.

Plain sparkling water is just as hydrating as regular water.

Mineral content
Pure water contains trace amounts of valuable minerals like calcium and magnesium.

Depending on the type, sparkling water may contain mineral ingredients like salt and sulfur compounds, which could be either naturally occurring or intentionally infused.

Taste

Pure water is tasteless, and is often described as clean-tasting.

Depending on the type, sparkling water may taste either clean or salty due to its sodium content.

Fizziness

Regular water does not cause a fizzy sensation, hence why it's sometimes called still or flat water.

The carbonic acid in sparkling water makes it bubbly.

However, carbonation can make you feel full quickly, preventing you from drinking enough water.

If you're craving sugary carbonated drinks, I recommend you drink sparkling water to satisfy your taste buds. However, regular water is still better than carbonated water, as it allows you to drink as much water as you need without the risk of bloating.

Some sparkling water brands may also contain artificial sweeteners, which are linked to a variety of health problems such as obesity, metabolic dysfunction, liver disease and insulin sensitivity, among others. With that in mind, be sure to always read the label when buying carbonated water.

Is Sparkling Water Bad for You?

There are some concerns that sparkling water may cause tooth decay and calcium loss in bones,, but plain sparkling water does not really cause these touted side effects, as noted by these studies:

A 2006 study published in The American Journal of Clinical Nutrition noted that the intake of cola, but not of other carbonated beverages such as sparkling water, is associated with low bone mineral density in women. Researchers suggest that this is due to imbalanced calcium-to-phosphorus ratios caused by daily cola consumption.

A 2009 case report published in the Journal of Zhejiang University Science B states that the addition of acids and sugars in some carbonated beverages are to blame for dental erosion. Even if sparkling water is slightly more acidic than regular water, it still doesn't affect your teeth's enamel.

The same cannot be said for flavored sparkling water, though, which should be considered potentially erosive, as it demonstrated similar or higher erosive potential than pure orange juice, according to 2007 study published in the International Journal of Paediatric Dentistry.

In addition to being a healthier choice of beverage than sugary drinks, plain sparkling water may also have other health benefits, including:

Relieves chronic throat clearing - In a study published in The Journal of Laryngology and Otology, 72 patients with chronic throat clearing issue were advised to add ice-cold carbonated water to their regime in order to relieve their symptom. Results show that 63 percent of the patients experienced relief, with the most severely and frequently affected patients having the highest improvement in their symptom.

Helps alleviate constipation - According to a study published in the Journal of Korean Academy of Nursing, drinking carbonated water may help increase the frequency of defecation in constipated patients.

How to Make Sparkling Water

Making your own sparkling water is ideal if you want to control the amount of carbonation in your drink or make sure that you're consuming pure sparkling water without any added artificial sweeteners. Currently, there are several carbonating machines and devices that let you make your own sparkling water at home.

The most commonly used carbonating devices are starter kits that include a sparkling water maker, carbonator and reusable carbonating bottle. Follow these steps from WikiHow to make your own sparkling water using this type of device:

1. Fill the carbonating bottle with water, preferably cold since carbon dissolves better in cold water.

2. Screw the bottle onto the machine, and press the carbonate button to infuse your water with carbon dioxide. You can carbonate the water a few more times until you get your preferred amount of carbonation.

Now that you know how DIY sparkling water is made, you can make a bottle of it anytime you're craving a carbonated drink. You can also make your glass of sparkling water more exciting by flavoring it with natural ingredients.

Sparkling Water Recipes

You can mix sparkling water with a variety of organic fruits or even spices and herbs to create a healthy thirst quencher. Keep in mind, though, that even though fruits are a wholesome addition to your sparkling water, they still contain fructose so you have to be careful not to consume too much of them to maintain healthy blood sugar levels. Here are some recipes that you can try:

Sparkling Strawberry Lemonade Recipe

1. Cut six lemons in half and juice each half into a large pitcher, using a strainer to catch the seeds. Slice the remaining two lemons to form wheels for garnishing then set them aside.

2. Clean the strawberries and slice them into thin pieces.

3. Add the sparking water into the lemon juice in the pitcher, and then flavor the mixture with stevia. Stir well then add in the lemon and strawberry slices.

4. Let the mixture sit for 10 to 15 minutes for the flavor of fruits to mix. Add ice and serve.

(Recipe adapted from Simple Healthy Kitchen)

Spicy Apple Chai Recipe

1. Pour a cup of chilled chai tea and add some apples into each glass.

2. Add the ice and sparkling water. Sweeten with honey, if desired.

(Recipe adapted from The Holistic Ingredient)

Golden Turmeric Sparkles Recipe

1. Extract the juice of turmeric, ginger and lemon using a juicer. Add in honey to the mixture, if desired.

2. Pour a few tablespoons of the mixture into a glass, add in the ice cube and top with sparkling water.

3. Sprinkle cayenne on top for an extra kick.

(Recipe adapted from The Holistic Ingredient)

All-Natural Sugar-Free Fruit Soda Recipe

1. Wash and trim the strawberries. Place them in a food processor and pulse until they are rough-chopped, then scrape down the sides of the machine. Puree until completely smooth. Let the machine run for a minute or longer to ensure a smooth puree.

2. Push the mixture through a mesh strainer, using the back of a large spoon to make sure as much of it gets through as possible. Most of it should go through, leaving just the small seeds behind. You should have approximately a cup and a half of puree.

3. Mix 2 tablespoons of the puree for every 8 ounces of carbonated water. Stir well and then serve immediately. You can adjust the amount of puree for a lighter or stronger flavor. Add a squeeze of fresh lemon juice, if desired.

(Recipe adapted from Super Healthy Kids)

Homemade Sparkling Grape Soda

1. Combine all the ingredients in a glass and stir well.

2. Flavor with honey, if desired, then add in the ice and serve immediately.

(Recipe adapted from Build Your Bite)

Mint and Celery Soda Recipe

1. Mix the lemon juice and mint in a pitcher.

2. Using a juicer, extract the juice of the celery stalks and pour the liquid into the same pitcher that you used for the lemon juice mix. The lemon will prevent the celery juice from oxidizing.

3. Strain the mixture and squeeze the mint leaves to get its flavor, and then pour the liquid into ice-filled glasses. Flavor it with honey, if desired.

4. Top off with sparkling water and garnish with some fresh mint leaves. Serve immediately.

(Recipe adapted from The Holistic Ingredient)

Lemon Cucumber Seltzer

1. Pour the sparkling water into a clear pitcher. Add in the slices of cucumber and lemon as well as the ice cubes.

2. Stir occasionally. Let the ingredients chill together for about 10 minutes before serving. When you pour it into glasses, make sure each serving gets some ice cubes and several slices of cucumber and lemon.

(Recipe adapted from WebMD)

Sparkling Water Side Effects

Before you drink several glasses of sparkling water, you should be aware of its side effects. If you consume a lot of sparkling water in a single sitting, the bubbles in it may cause bloating as they dissolve inside your stomach, making your belly feel full, tight and uncomfortable.

The feeling of fullness may also make you drink less, which could rob your body of the necessary amount of hydration that you need - this is why athletes who sweat a lot and require increased amounts of water are recommended to drink flat water instead of sparkling.

Take a Sip of Sparkling Water Today

Sparkling water is a guilt-free alternative to sugar-loaded soft drinks, and it's a good choice of drink if you're finally adopting a healthy diet. Be careful not to drink too much, however, as it may cause bloating.

Some commercially available sparkling waters may also contain sweeteners and artificial flavorings, which cancel out its health benefits, so make sure you read the labels when buying. If you really want to take your sparkling water up a notch, I recommend flavoring it with natural ingredients like lemon juice and other organic fruits.

Frequently Asked Questions (FAQs) About Sparkling Water
Q: Is sparkling water healthy? Q: Does sparkling water hydrate you? Q: Is sparkling water bad for your teeth?
A: Plain sparkling water is not bad for your teeth. Study shows that the addition of acids and sugars in a drink is what makes it dentally erosive, so you should avoid flavored sparkling water.,
Q: Is sparkling water the same as soda?
A: No. In the U.S., most people refer to unhealthy carbonated soft drinks as "soda." This is not the same as sparkling water, although they are both fizzy drinks. Unlike soda, plain sparkling water does not contain artificial flavorings and high amounts of sugar.
Q: Is sparkling water carbonated? Q: Does sparkling water make you feel bloated? Q: Is soda water the same as plain sparkling water? Q: Does sparkling water make you fat?
A: Plain sparkling water will not cause you to gain weight. However, flavored sparkling water may, as it has added sugar and artificial flavorings.
Q: Is sparkling water an alcoholic beverage?
A: No. Pure sparkling water does not contain alcohol.
Q: Can sparkling water help you lose weight? Q: Is sparkling water good for your stomach?
A: Study shows that sparkling water may help relieve the symptoms of certain digestive problems, including constipation and dyspepsia., But again, it's important to remember that consuming too much of it may cause bloating.

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Water is a basic human need, but drinking enough of it is something that many people struggle with simply because they find plain water boring. This is why sparkling water, a drink that's been around for centuries, is finally becoming popular with consumers.

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Stressed Out? 10 Adaptogenic Herbs That Help With Chronic Stress

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Chronic stress is behind many of the leading causes of death. Discover the class of herbs that support the body's efforts to combat prolonged stress.

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02/27/19

Juicing? Everyone is talking about it? What's the big deal? Today Jonathan and TeriAnnshare their juicing tips and experiences as well as the top 10 health benefits to juicing.

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podcast-episode-18 - Empowering You Organically

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Juicing? Everyone is talking about it? What's the big deal? Today Jonathan and TeriAnnshare their juicing tips and experiences as well as the top 10 health benefits to juicing.

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© Liliya Kandrashevich/Shutterstock

Most of us don't eat nearly enough fiber, a lack of which can lead to some serious health risks.
Fiber is not glamorous. It doesn't have sexy colors, it's not associated with dazzling flavors. Fiber is more Great Aunt Millie's prunes and bran cereal, less Instagram enthusiasm - I mean, when was the last time you saw a food photo on social media breathlessly hashtagged with #fiber?

But have no fear, because I am here to rave about fiber! I always love the underdog, especially when the underdog in question here, dietary fiber, is so crucial - and so sadly lacking in the standard American diet.

The U.S. FDA says that most Americans do not get the recommended amount of dietary fiber, calling it a "nutrient of public health concern" because low intakes are associated with so many potential health risks. As far as I'm concerned, anytime we can address expensive and resource-intensive health issues with lifestyle/diet changes, it's worthy of attention.

A major analyses recently found that 25 to 29 grams of fiber a day can add years to your life, and the benefits are even higher when you consume 30 grams or more. (You can read about the study here: 8 remarkable things that happen when you eat enough fiber. It's eye-opening, to say the least.)

Current U.S. guidelines for fiber are 25.2 grams for females ages 31 to 50 and 30.8 grams for males 31 to 50 (to see other ages, go to page 43).

Processing foods removes a lot of fiber (and other nutrients), so simply eating more whole foods and less junky ones can make a big difference. But I wanted to come up with some specific swaps to make it even easier - I think these are easy and delicious and completely reasonable. Most of this data comes from the USDA nutrient database, and are for total dietary fiber. I intentionally left our foods that have added inulin or cellulose used to boost the nutrition panel.

1. Raspberries instead of grapes

For 5 ounces (around 1 cup):
Green grapes - 1.3 grams fiber (100 calories)
Raspberries - 9 grams fiber (70 calories)

2. Split peas instead of chicken noodle soup

For one cup:
Chicken noodle soup - 2 grams fiber (120 calories)
Split peas, cooked - 16.3 grams fiber (227 calories)

3. Chickpea pasta instead of white pasta

For two ounces dry:
White flour penne - 2 grams fiber (200 calories)
Banza chick pea penne - 8 grams fiber (190 calories)

4. Whole wheat bread instead of white bread

For two slices:
White bread - 2 grams fiber
100% whole wheat bread - 6 grams fiber

5. Baked potato instead of french fries

McDonald's french fries, small - 2.8 grams fiber (229 calories)
Russet baked potato with skin - 6.9 grams fiber (284 calories)

6. Fresh green peas instead of canned green beans

For one cup cooked:
Canned green beans - 3.4 grams fiber
Fresh green peas - 9 grams fiber

7. Quinoa instead of rice

For one cup, cooked:
White rice - .06 grams fiber (206 calories)
Brown rice - 3.6 fiber (216 calories)
Quinoa - 5.2 grams fiber (222 calories)

8. Green smoothie instead of green juice

From a popular juice chain:
Green juice, 12 ounces - 0 grams fiber (60 calories)
Green smoothie, 20 ounces - 10 grams fiber (220 calories)

9. Apple instead of apple juice

Apple juice, 12 ounces - 0 grams of fiber (175 calories)
Apple, 2 small - 7.2 grams fiber (156 calories)

10. Chia seeds instead of granola (as a topping)

For one ounce:
Granola - 1.5 grams fiber (132 calories)
Chia seeds - 9.8 grams fiber (138 calories)

Notes: These are just some examples to show you how much fiber you can be getting. Fiber content varies by brand and variety, so check the nutrition panels and the USDA database if you are curious to further boost your fiber intake. And the quickest tip is this: Aim to eat plants that most closely resemble their natural self, like whole fruits and vegetables instead of juices, and whole grains instead of stripped, refined ones. For more, see related stories below.

Most of us don't eat nearly enough fiber, a lack of which can lead to some serious health risks.

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10 surprising food swaps to get more fiber

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Most of us don't eat nearly enough fiber, a lack of which can lead to some serious health risks. Fiber is not glamorous. It doesn't have sexy colors, it's not associated with dazzling flavors.

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Below is an approximation of this video's audio content. To see any graphs, charts, graphics, images, and quotes to which Dr. Greger may be referring, watch the above video.
"Sleep is crucial to the development of physically and psychologically healthy children," but a number of factors have been identified as interfering with sufficient sleep, including the use of electronic media devices. These days, most children, and nearly all adolescents, "have at least 1 [such] device in their sleep environment, with most used near bedtime." And such use is associated with "inadequate sleep quantity [and] quality, with resultant excessive daytime sleepiness." So, there are calls "to minimize device access at bedtime." But, wait a second; not so fast; "which comes first, media use or sleep problem?" Are they not sleeping because they're on their phone, or are they on their phone because they can't sleep?

"Higher media use has been consistently associated with [all sorts of] sleeping problems." Is it because they're so caught up they push back their bedtime? Or does it so key them up that they have trouble falling asleep? In college-age students it may be more of the reverse: the not sleeping leading to pulling out their screens instead of just staring at the ceiling-though in early childhood it may be a bit of both. How might screen time interfere with sleep?

It may not just be pushing back bedtimes and overstimulation. "[T]he light emitted from devices [may] affect...circadian timing" by interfering with the production of melatonin, the sleepiness hormone that starts ramping up as soon as the sun goes down. But put a screen in someone's face, and the excess light at night may confuse your brain. Of course, if you're sitting there checking email with the lights on, then you're already overexposed, and the little extra from the screen may not make much difference. But if you are sitting in the dark and need to send off that final text, then having the light settings tweaked to yellow your screen may help.

But what about the cell phone radiation? Might leaving your phone on the nightstand somehow affect your sleep? There's an enzyme called ß-trace protein that makes a sleep-promoting neurohormone in the brain, and researchers found that those with greater long-term cell or cordless phone exposure tended to have lower levels of this enzyme in their bloodstream. So, the thinking is that the emissions "may affect the release" from the tissues surrounding the brain, especially those right up under the skull, closest to the phone. So, there is a possible mechanism if cell phones do indeed affect sleep, but you simply don't know until...you put to the test.

Study participants were exposed to 30 minutes of a cell phone in talk, listen, standby, or off modes. All the lights and speakers were disabled. There was insulation used to prevent them from feeling if it was heating up or anything, so the participants didn't know which group they were in. After the exposure, they took the phone away, shut off the lights, and told them to try to fall asleep. Those exposed to the phone when it was off, or in listen or standby mode fell asleep within about 20 to 30 minutes, but after being exposed to the same phone in talk mode, it took an average of closer to 50 minutes to fall asleep.

The reason for the significant difference between talking and listening might be due to the fact that the typical SAR value, the specific absorption rate-how much cell phone energy your body absorbs-is about nine times higher when you're talking than when you're just listening to someone else talk.

When you do finally get to sleep, though, what are the effects of cell phone exposure on sleep quality? There's been about 20 studies, split about half and half in terms of whether cell phone exposure affected sleep parameters, and not all in a negative way. It reminds me of the brain function data. Yeah, an increase in the excitability in the brain cortex-the outer layer of the brain-in response to exposure to cell phone emissions might disrupt sleep, but that increased excitability may mean like faster reaction times.

Similarly, in affected study subjects, those exposed to an active cell phone showed significantly more R sleep. But R stands for REM, so they got like 4 percent more potential dream time; so, that's not necessarily a bad thing.

Please consider to help out on the site.

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Do Mobile Phones Affect Sleep? | NutritionFacts.org

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Below is an approximation of this video's audio content. To see any graphs, charts, graphics, images, and quotes to which Dr. Greger may be referring, watch the above video. "Sleep is crucial to the development of physically and psychologically healthy children," but a number of factors have been identified as interfering with sufficient sleep, including the use of electronic media devices.

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This website is for information purposes only. By providing the information contained herein we are not diagnosing, treating, curing, mitigating, or preventing any type of disease or medical condition. Before beginning any type of natural, integrative or conventional treatment regimen, it is advisable to seek the advice of a licensed healthcare professional.

© Copyright 2008-2019 GreenMedInfo.com, Journal Articles copyright of original owners, MeSH copyright NLM.

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This website is for information purposes only. By providing the information contained herein we are not diagnosing, treating, curing, mitigating, or preventing any type of disease or medical condition. Before beginning any type of natural, integrative or conventional treatment regimen, it is advisable to seek the advice of a licensed healthcare professional.

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video

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podcast-episode-17 - Empowering You Organically

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We're continuing our L.O.V.E. theme! Listen as we deep dive into self-care. Once you understand why it matters you will view self-care in a new light.

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podcast

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02/13/19

Let's talk about LOVE! Self-Love isn't some trendy phrase. It's scientifically proven that increasing your self-love muscle improves your health. Tune in to hear empirically-validated ways to exercise your self-love muscle.

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podcast-episode-16 - Empowering You Organically

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Let's talk about LOVE! Self-Love isn't some trendy phrase. It's scientifically proven that increasing your self-love muscle improves your health. Tune in to hear empirically-validated ways to exercise your self-love muscle.

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Doctors can and should do more to prevent depression among pregnant women and new mothers by referring them to counseling. That's the recommendation of the U.S. Preventive Services Task Force, an influential panel of clinicians and researchers that makes recommendations for patient care.

"We can prevent this devastating illness and it's about time that we did," says clinical psychologist and researcher Karina Davidson, who is a member of the task force and helped write the recommendations, released Tuesday in JAMA.

Depression during pregnancy and in the year after childbirth is surprisingly common. It's estimated that 1 in 7 pregnant women will suffer depression while pregnant or following childbirth.

The consequences of maternal depression can be severe, according to Davidson, who describes a "cascading set of problems" including premature birth, low birth weight and failure to thrive. After childbirth, new mothers who are depressed can be neglectful and inattentive to their newborn, putting the infants at risk for an even greater number of problems.

In 2016, the Task Force recommended screening for depression among all adults, including pregnant women, and if depressive symptoms are detected, that adults, including pregnant women be treated. This year, the Task Force has taken their recommendation further, focusing on perinatal depression - depression before, during and after pregnancy - and recommending evidence-based interventions aimed at preventing it in the first place.

"We actually have evidence now that if you find women who are not currently depressed but who are at risk for becoming depressed during pregnancy or within a year after childbirth behavioral counseling can help them prevent getting this disease," says Davidson.

The Task Force reviewed 50 studies which examined a variety of different treatments including counselling, physical activity, education, and medication such as antidepressants and omega-3 fatty acids. They determined there was convincing evidence that counseling interventions such as cognitive behavioral therapy and interpersonal therapy were effective in preventing perinatal depression.

In fact, both types of therapy reduced the risk of depression by 39 percent.

"This is a very big deal," says Davidson. In both approaches, at risk women received five to eight group therapy sessions during pregnancy, followed by one to five sessions following delivery of their baby.

Interpersonal therapy focuses on shifting roles and responsibilities after having a child and how to communicate or deal with those changes and stressors. For example, Davidson says new parents often have trouble delegating who's going to get up in the middle of the night or who's going to care for a baby who hasn't settled down in 15 or 20 minutes. The therapy essentially functions as a "rehearsal," she says, for new mothers to actually practice what to say and how to handle a stressful situation in order to minimize conflict.

Cognitive behavioral therapy focuses more on individual thoughts, feelings and behaviors and is equally effective in preventing depression, says Davidson.

While Davidson says more research is needed to develop a checklist for doctors and healthcare providers to accurately screen pregnant women for depression, there are some known factors that put women at greater risk. This includes a previous history of depression or depressive symptoms, a family history of depression or social stresses like teen or unwanted pregnancy, low income, unemployment and partner violence.

"There are a host of problems that predispose women to depression," she says.

Davidson says the new recommendations dovetail well with the 2016 recommendations. If primary care doctors, obstetricians or nurse practitioners screen pregnant patients for depression and find they are at risk, they can then determine if they have the training to provide counselling themselves or, they can refer them to providers who offer this type of behavioral counselling.

In an editorial accompanying the recommendations, Harvard Medical School psychiatrist Marlene P. Freeman writes that the delivery of effective care for at risk pregnant women will require creative solutions. It's a "daunting task", she says, particularly since as it is now, the U.S. is not adequately serving women currently suffering mental health issues during pregnancy.

Many women face numerous barriers to effective treatment including socio-economic status, health insurance status and geography. As a result, Freeman notes that for many women, receiving effective recommended treatment will be difficult, hinging on whether clinicians who provide obstetrical care have the time or expertise to perform psychological assessments and tailor referrals, whether women actually engage in treatment and whether there is some sort of follow up to determine if treatment worked.

Freeman says that since there is no standard screening tool for doctors to use as a checklist for perinatal depression, it can be a "complex task" for the average healthcare provider to determine whether a woman is indeed at risk.

Future research, she says, could develop easy-to-use screening tools to make it more likely for providers to discern who should be referred for preventive treatment. That research could include the discovery of biomarkers that indicate stress, inflammation or genetic variables that suggest vulnerability.

Freeman adds that the new recommendations to screen and refer women for counselling hold promise to improve many lives since an estimated 400,000 women in the U.S. have perinatal depression. Effective prevention of perinatal depression, says Freeman could lead to a "trajectory of better outcomes for a lifetime for both mother and child."

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To Prevent Pregnancy-Related Depression, At-Risk Women Advised To Get Counseling

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Doctors can and should do more to prevent depression among pregnant women and new mothers by referring them to counseling. That's the recommendation of the U.S. Preventive Services Task Force, an influential panel of clinicians and researchers that makes recommendations for patient care.

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the article after the quiz is interesting.

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the article after the quiz is interesting.

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treating trauma by non-clinical workers

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Quiz: 10 shocking truths about the global mental health crisis | Apolitical

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Mental health conditions affect hundreds of millions of people worldwide, but budgets and political will remain insubstantial.

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Depression affects more than 150 million people worldwide, making it a leading cause of losing healthy years of life as a result of disability. In fact, by 2020, depression may be the second leading cause of healthy years of life lost, second only to heart disease. Why is depression so common? Well, it is said, "Nothing in biology makes sense except in the light of evolution." But, why would we evolve to get depressed?

Depression poses a baffling evolutionary puzzle. It has such negative effects, but remains so common and heritable, meaning a big chunk of risk is passed down through our genes. So, there must be some kind of adaptive benefit. Otherwise, presumably, it would have been naturally selected against. Maybe, depression is an evolutionary strategy for defense against infection.

Infection has been the leading cause of mortality throughout human history. The average life expectancy was 25, and it was not uncommon for half our kids to die. With such stark capabilities, infection has been a critical and potent driving force in natural selection.

When we become infected, there is a surge of inflammation as our body mounts a counterattack, and then what happens? We feel lousy. We feel sick. We get weak, tired, slow, and sleepy. We don't see anyone; we don't want to do anything; all we want to do is sleep. It's like we're depressed-and that's great for fighting infection. Not only does that help us conserve energy so we can put up a good fight, but it reduces social contact. We're not running around infecting everyone.

It's the same reason we evolved to think poop doesn't smell good, or decaying flesh. That keeps us safe from infection. In fact, we see this phenomenon with other social animals, like honeybees and mole rats, who feel impelled to crawl off and die alone when they get sick, which reduces the risk to the rest of the community.

The relationship between mental health and inflammation was first noted in 1887, for which the only psychiatrist to ever win the award got a Nobel Prize. But what evidence have we accumulated in the century since that inflammation causes depression? Well, people who are depressed have raised inflammatory markers, such as C-reactive protein, and inflammatory illnesses are associated with greater rates of major depression. Indeed, that's what's found in a variety of inflammatory conditions including more benign inflammatory conditions, such as asthma and allergies. And, that's important, suggesting the mood symptoms are not simply 'feeling bad about having a terrible disease,' but may be directly tied to the inflammation. Most powerfully, you can actually induce depression by inducing inflammation, like when we give interferon for certain cancers or chronic infections-up to 50% go on to suffer major depression. Even just giving a vaccine can cause enough inflammation to trigger depressive symptoms. Taken together, these studies are strongly suggestive of inflammation being a causative factor of mood symptoms.

So, can an anti-inflammatory diet help prevent depression? We didn't know, until about 43,000 women without depression were followed, along with their diets, for about a dozen years to see who became depressed, and it was those who ate a more inflammatory dietary pattern, characterized by more soda, refined grains and meat, suggesting that chronic inflammation may underlie the association between diet and depression. Normally, we think of omega-3's as anti-inflammatory, but they found fish to be pro-inflammatory, associated with increased C-reactive protein levels consistent with recent findings that omega-3's don't seem to help with either depression or inflammation. The most anti-inflammatory diet is a plant-based diet, which can cut C-reactive protein levels by 30% within two weeks, perhaps because of the anti-inflammatory properties of antioxidants.

I've talked about this before, but never explained why antioxidants are anti-inflammatory. Oxidative damage caused by free radicals may cause an autoimmune response in the body by changing the chemical structure of otherwise ubiquitous molecules to generate new structures that the body attacks as foreign. For example, when LDL cholesterol gets oxidized, our body creates antibodies against it and attacks it. And, so, clinical depression can be accompanied by increased oxidative stress and the autoimmune inflammatory responses it creates.

Where else does inflammation come from in our diet? Endotoxins. It's worth reviewing how the endotoxins in animal products can cause a burst of inflammation within hours of consumption. What does that do to our mood? If you inject endotoxin into people, within a few hours, inflammation shoots up, and so do feelings of depression, as well as feelings of social disconnection from people.

Although previous research has demonstrated that inflammatory activity contributes to depressive symptoms, no work in humans has examined the effect of experimentally induced inflammation on anhedonia, the lack of reaction to pleasurable stimuli, a key diagnostic feature of depression. No work has been done, that is, until now. Within hours of endotoxin hitting their bloodstream, these experimental subjects not only started to feel depressed, but they had significant reductions in activity in the reward center of the brain. They were less excited about winning money playing video games, for example, in the study.

But by eliminating animal products, and eating antioxidant rich diets, we may be able to prevent or treat depression.
To see any graphs, charts, graphics, images, and quotes to which Dr. Greger may be referring, watch the above video. This is just an approximation of the audio contributed by Katie Schloer.
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Flashback Friday: Anti-Inflammatory Diet for Depression | NutritionFacts.org

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Depression affects more than 150 million people worldwide, making it a leading cause of losing healthy years of life as a result of disability. In fact, by 2020, depression may be the second leading cause of healthy years of life lost, second only to heart disease. Why is depression so common?

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At the back of the classroom sits a boy, when the teacher calls on him he struggles for words. The teacher informs the boy's parents that he has no prospects, how could he when he can't even form a sentence? A few years later, the boy will be expelled for being rebellious and a bad influence on his peers. A 'no hoper' in society.

Although this story is generations old, it is not unfamiliar to many in today's schooling system. In the western world, we are taught we need to fit into boxes-learn only what we need to ace the exams, to get into the best university, and then get a standard office job, following other people's directions.

If we fall outside the box; if we develop late, learn a different way, or want to pursue our own direction, we are automatically considered a failure.

The boy mentioned above was Albert Einstein, who after being expelled, went on to win the Nobel Prize and become one of the world's most famous scientists. He even has a presence on Social Media today. But how many other potential geniuses are being left behind by the school system? Could the scientist who cures cancer be the girl floundering in a traditional classroom?

'Failures' Who Were Really 'Greats'

Here are just a few examples of those who were placed into the 'failure' box, yet went on to achieve great things.

Steven Spielberg
Due to poor grades in high school, Steven Spielberg was rejected from the University of Southern California three times. Luckily for the fans of his many hit films, this didn't keep him down.
Like many of the greats, Steven Spielberg was rejected many times before he made his name.
Thomas Edison
The inventor of the light bulb was told by teachers that he was "too stupid to learn anything."

J.K. Rowling
As a young, single mother on welfare, the author of Harry Potter was rejected many times, before becoming one of the most loved authors.

Bill Gates
He was a University dropout, yet at 31 Bill Gates became the world's youngest self-made billionaire.

Steve Jobs
The creator of Apple also dropped out of University. He ended up creating some of the most popular products used today.

Are We Letting Young Geniuses Down?

While being a misfit in school can be a sign of greatness, many are not reaching their full potential, thrown aside by the education system, they fall into the epidemic of depression, loneliness, and suicide that is gripping the younger generation. Depression is the most common mental health disorder in the United States among teens and adults, and suicide is now the second leading cause of death for youth aged 10-24.

Perhaps the anguish of being put into a box, felt by so many students, is in fact, partly what is fueling the school shooting epidemic.
Depression has become all too common in schools as kids struggle to fit the box.
Scarlett Lewis, who lost her young son in the Sandy Hook Elementary School shooting believes schools need to start teaching Social and Emotional Learning (SEL). This program aims to "provide children with the knowledge, attitude and skills they need to choose love in any situation." Surely this is just as important, if not more, than knowing long division?

According to the Choose Love Foundation, SEL has incredible benefits for students and society.

More than 30 years of scientific research proves that children who had access to SEL curriculums grow into more successful and healthy adults. Overall they have a deeper sense of self, commitment to community and learned compassion for others. This results in lower violent crime and incarceration rates, alcohol and drug abuse, and instances of mental illness.

This is backed up by Harvard studies showing self-control and emotional health as the biggest predictors of success. Another 'alternative' form of education is the Steiner Schools, which value individuality more than the traditional school system.

The priority of the Steiner ethos is to provide an unhurried and creative learning environment, where children can find the joy in learning and experience the richness of childhood, rather than early specialisation or academic hot-housing. - Steiner Waldorf Schools Fellowship.

Barnehages encourage play and exploration, helping kids develop better all round.
Similarly, in Norway, children can attend a 'barnehage' kindergarten which translates to 'child garden'. Instead of learning inside, in this system of education, kids spend all day outside, playing and exploring. This type of play has been found to be extremely important for children to develop socially, solve problems, develop creativity and learn to work with others.

As poet and social media star, Prince Ea says, the most commonly asked question in traditional schools is "Is this going to be on the test?" If schools put actual learning in front of memorising the answers, F would stand for 'find another answer' instead of ' failure '. Imagine how many doors this would open!

The Takeaway

Being a misfit can be a great thing, but how much more could these kids achieve if they weren't placed into boxes at school? How much more could we all achieve if society stopped placing us in boxes?

Share your thoughts below and watch Prince EA 's great video on why we need to change the schooling system and embrace those who don't 'fit in.'

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At the back of the classroom sits a boy, when the teacher calls on him he struggles for words. The teacher informs the boy's parents that he has no prospects, how could he when he can't even form a sentence? A few years later, the boy will be expelled for being rebellious and a bad influence on his peers.

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If there has ever been a woman who could be described as phenomenal, it would be Dr. Maya Angelou. Despite leaving her physical body on May 28, 2014, at the age of 86, her legacy lives on through her inspiring words which continue to lift hearts all over the world.

Maya Angelou was a powerhouse who gave us the gift of words so powerful that I often hold my breath when I read them. A prolific writer, she was the author of over 30 books and the recipient of more than 50 honorary degrees. Her first book, I Know Why the Caged Bird Sings, a powerful memoir of her experience of sexual trauma, was released in 1969, long before #MeToo and #TimesUp. Her mother's boyfriend raped her as a child and was later beaten to death, causing Angelou to stop talking for a time, in fear of the power of her own voice.

She rediscovered the power of words at the age of 40 when she started putting pen to paper. One of her most inspiring poems, 'Still I Rise', gives me goosebumps every time I hear it. This was a woman who was deeply connected to her roots and knew her own worth. This was a woman who was not afraid to fight for what she believed in, and who, despite all of the hardships in her life, believed in the good in the world, and above all, in the transformative power of love.

Oprah Winfrey, who describes Maya Angelou as her "spiritual queen mother" and ultimate teacher, says today:

Maya Angelou is not what she has done or written or spoken, it's how she did it all. She moved through the world with unshakeable calm, confidence, and a fiery, fierce grace and abounding love.

Dr Maya Angelou was an embodiment of love.
The literary legend led a rich and extraordinary life. She was a cook, sex-worker, dancer, actor, playwright, and opera actor before she became a writer. All of these experiences helped to shape her writing, her ability to touch the pulse of life, and bring us all to our knees.

Born in St. Louis in 1928, Maya Angelou had an unmistakable rhythm to her soul, a deep strength that held her up and the ability to make words dance. Just like a phoenix, she faced adversity in her life, and rose, again and again, from the ashes.

Having lived her life to the fullest against all odds, Maya Angelou fought to show the world the truth of what she believed- that every life counts and "it takes each of us to make a difference for all of us." Today, we're sharing inspiration from the great woman herself, so that we can all rise together.

Inspiration From a Poet that Will Make Your Heart Sing

On life:
My mission in life is not merely to survive, but to thrive; and to do so with some passion, some compassion, some humor, and some style.

On the power of perspective:
If you don't like something, change it. If you can't change it, change your attitude.

On what really counts:
I've learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel.

On the power of forgiveness:
It's one of the greatest gifts you can give yourself, to forgive. Forgive everybody.

On having your own back:
I learned a long time ago the wisest thing I can do is be on my own side, be an advocate for myself.
I'm a woman. Phenomenally. Phenomenal woman, That's me.
On finding the balance:
A wise woman wishes to be no one's enemy; a wise woman refuses to be anyone's victim.

On the importance of courage:
One isn't necessarily born with courage, but one is born with potential. Without courage, we cannot practice any other virtue with consistency. We can't be kind, true, merciful, generous, or honest.

On personal growth:
We have to confront ourselves. Do we like what we see in the mirror? And, according to our light, according to our understanding, according to our courage, we will have to say yea or nay - and rise!

On the value of each and every action:
I'm convinced of this: Good done anywhere is good done everywhere. For a change, start by speaking to people rather than walking by them like they're stones that don't matter. As long as you're breathing, it's never too late to do some good.

On aging your own way:
The most important thing I can tell you about aging is this: If you really feel that you want to have an off-the-shoulder blouse and some big beads and thong sandals and a dirndl skirt and a magnolia in your hair, do it. Even if you're wrinkled.

And finally, on herself:
I would like to be known as an intelligent woman, a courageous woman, a loving woman, a woman who teaches by being.

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Snippets of Inspiration from Maya Angelou

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If there has ever been a woman who could be described as phenomenal, it would be Dr. Maya Angelou. Despite leaving her physical body on May 28, 2014, at the age of 86, her legacy lives on through her inspiring words which continue to lift hearts all over the world.

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As I write this piece about the wound of separation, I sit quietly alone in a cafe among the indistinct chatter of strangers I have never met or crossed paths with before, except for this singular moment in which we happen to be drinking coffee at the same place and time. I can't help thinking about some of my own life stories that started from a complete unknowing-from absolute strangers-to bonding and sharing exceptional moments together and then finally ending up parting ways again. I have had my fair share of goodbyes in life-with people I worked with, came across in my travels, friends, family and even ones that were, and still are, closest to my heart. Some were candid, some were difficult, others were utterly heartbreaking, such as being separated from my own young daughter a continent away. Few thoughts or words can give solace to such a sense of separation, although there are ways to deal with it, such as forgiving, letting go, moving forward, building new bonds, and ultimately, the two biggest healers of all-time and love.

Underlying our individual stories of separation, those that are personal and have an address in place and time, there is yet an underlying deeper and collective wound of separation that we all share. It is, in fact, one of the core wounds of humanity alongside shame, guilt and rejection. This is the pain of separation from ourselves, others and the world around us. It is a silent yet resilient form of separation that lurks in the deepest recesses of our being. It has no name because it is not identified with any face, story or time. It is, in fact, the trickiest and the most impactful among the core human wounds for the very fact that it is so silent and pervasive. It's like being a fish in water; you just can't see the water for being water can you? It's the same thing with our sense of separation or separateness-it creates so much pain, yet we can't point our finger at it.
The pain of separation from ourselves, others and the world around us.
The Ecology of Self

There is a reason, of course, why we cannot see clearly how we are all affected by this innate sense of separation-it's because we are so subject to it. It is hardwired in us biologically, cognitively and socially. We are subject to it, because at its deepest level, it gives rise to a sense of self in the first place-or at least, a sense of a separate self that is defined and distinct from everything else. In its most basic and simplest form, what in fact we mean by separation, is this deeply rooted notion of everything being and functioning separately as objects, events, beings, etc.

From an evolutionary, biological and cognitive point of view, it does make sense that we see life this way of course. We are cognitive agents embedded in a marvellous physical shell we call a body. We make millions of unconscious decisions everyday, some of which might directly or indirectly influence our survival as individuals or as a species. The mind cannot function without making distinctions, categorising, assimilating and building concepts based on these processes. We wouldn't be considered intelligent to start with. So we have to accept the fact that we are hardwired this way.

The problem is that this hardwired sense of separation is also part of our perception and hence how we construct our reality. In turn, we construct our reality inter-subjectively, that is, by interacting with others through language and other forms of communication.

Ironically, in fact, our sense of self arises out of our interactions with the world and others. The idea of a separate self comes about by virtue of it being embedded in a larger ecology-let's call it the ecology of self and the world. We see ourselves in others and in our interactions with the world. The more we interact with it, the more we build and reinforce our sense of self as being a separate identity. Also, the more we grow up, the more 'self identities' we build through social conditioning and programming.
Our hardwired sense of separation influences how we construct our reality.
Yet, we are also reflexive and self-aware beings, meaning that we can ponder on all this, even though we are subject to it. We can transcend our biological and cognitive limitations, even if for a while to make sense of the larger picture. We have the awareness to identify and understand that this strong and palpable feeling that everything is separate, is only one way to perceive our reality and that it has an evolutionary and biological function. We can be sensitive enough to perceive beyond the immediacy of our senses and understand how we are parts of a wider ecology of Self with a big S (Source intelligence, the Multiverse, the biosphere and everything) and not just of self (constructed and illusory idea of a separate entity). This takes me to the next point.

The Network Analogy

I always mention how the computer sciences have surprisingly brought us the best analogies to the more metaphysical and spiritual subjects. The idea of computer networks make perfect sense to almost all levels of nature and existence in general; not least us humans. We are both nodes inside a network (or multiple networks) and are made up of multiple networks ourselves. Our bodies and brains are made up of many intricate networks, interdependent of each other, and this keeps on extending way beyond our body, into our immediate environment and to the biosphere-it being one large system made up of billions of systems that are all linked up and networked together in a delicate process of dynamic equilibrium. The line of where one system ends and another one begins can be drawn anywhere because, in truth, there is no line. We can keep on going beyond the Earth's biosphere as a system or organism to the outer reaches of the universe and beyond.

We are also nodes in, and in between, networks and this is an important thought. For example, in a simple peer group, each one of us makes a node to the network or to multiple networks and groups at the same time. Society is made up of a multitude of networks that come in and out of existence every time people and groups of people interact, thus acting as nodes. The idea of nodes and networking is important because life is about networking to start with. Life seeks to create and reinforce connections all the time because it perpetuates and grows through those nodes and connections by spreading and exchanging energy and information. We are nodes in the network of life through which it can grow and expand.
We are both nodes inside a network and are made up of multiple networks ourselves.
Hence using this network analogy, it becomes easier to understand metaphors such as 'being connected-or disconnected-from life or to the creative universal force.' What it means is that when we live life through the lens of separation-that feeling that we are separate, special and that others are competing for the same resources-we are basically sending out the message that we are not nodes in a large network of life but disconnected entities working for our own sake. We want to save our own skin.

Breaking Down the Illusion

The hard question then is: "How can I help and think about others when I am trying to keep my own boat afloat?" or "How can I transcend beyond my egocentric view of the world that seems so very real to me?" or "How can I think in a 'network' kind of way when life and others are showing me that I am separate, or worse, alone?"

Breaking the deeply entrenched illusion of separateness is painful. This is the truth. It entails the Herculean task of breaking parts-if not all-of your worldview, and letting go of one of the most heavily guarded aspects of the ego: self-importance. It entails unlearning and relearning a lot of things about yourself and changing how you see yourself and your relation to the world. This, I believe, is nothing short of what in spiritual circles is referred to as awakening from the matrix-from the illusory reality. It's not your typical yoga class but it's achievable.

The funny thing is that even if you had to see it from a purely self-interest kind of way, 'networking' still makes a lot of sense. Because we are a node by default, if we limit our connection to the network, we partly disconnect ourselves from the source of energy, life, creativity, abundance, support, sustenance, ideas, etc. The other way of seeing it is that whenever you give out energy (and everything is ultimately energy), energy necessarily has to come in from somewhere... it has to be sourced. So basically the more you give out, the more you will get in because life chooses to use those nodes and pathways that are active and well connected. If you choose to always keep for yourself and you are encumbered by fear and self-interest, you become a very poor node in the network. You become the weakest link.
If you disconnect yourself, you become a poor node in the network.
The more open and trusting you are, the more flow of energy and information there is and we see this exhibiting as sustenance, synchronicity or things aligning up miraculously out of nowhere. Whichever language or metaphor we use, this is how it ultimately works.

Shifting Awareness and the Freedom of Not Being Special

So coming back to the questions above, I think they point to the same answer as many other deep questions: awareness. It's always about awareness. In the beginning of this article, I mentioned how we need to, first of all, be aware of the fact that thinking in terms of separation is not obvious. To be aware that we do have a very deep and ultimately painful sense of separation lurking in our collective psyche is a very important and big first step. It is the beginning of coming out of the mass hypnosis and denial we are entrenched in.

Secondly, is to be aware of certain dangerous or unhelpful 'mechanisms' around us. We constantly have our subconscious 'attacked,' hacked and bombarded from all sides and by all means, reinforcing the belief of separation or separateness-advertising, social media, mass media, technology, authorities, institutions, schooling, peers, around every corner of our life. It is a war on attention, in case you haven't noticed. Imagine you are in a sort of weird video game and wherever your character, or first-person point of view, moves, everything and everyone is trying to 'install' some piece of code in you in a bid to have your character hacked and less able to move and be controlled by your will. The comparison might seem a bit absurd at first but practically true. The more conscious of our interaction with the environment we become, the more we are able to maintain autonomy and sovereignty; the more we are able to lead ourselves and our lives in a more authentic way, the more we are able to break away from the illusion of separation and see ourselves as both individual expressions of universal consciousness and an inseparable part in the great wheel of life.
Once we get past the illusion of separation, a whole new world opens up to us.
As we become more consistent in our attempt to be conscious of the illusion of separation, the more our awareness expands and clarifies. This makes us pierce deeper through the veil of reality to help us see ourselves for who we truly are; without false preconceptions, identities and storylines. It makes us even more sensitive to the wonderful miracle of life as one big, highly intricate web, constantly weaving patterns through connecting and disconnecting nodes like ourselves. It makes us understand better that we constantly have a choice-to be either hooked up as nodes and vehicles for this expanding, creative network of life or to stay encumbered in our egocentric point of view and fear-based reality, disconnected and turned off.

It is easier to live a fabricated illusion, especially when it comes to your own sense of self and importance. It's not easy to see yourself for what you truly are at first but that's just because of our hardwired sense of a separate self and entitlement. Once we ease out of the strict and narrow self-centred awareness, we truly start to appreciate how liberating and mind-expanding it is to be out of that cage. It is also immensely comforting to know that you are not separate after all and that you can be what you were meant to be-an inseparable part of life and the cosmos. You are special because you are and not because you have or do. It's immensely beautiful and satisfying once we manage to glimpse past the initial discomfort and cold shatter of reality.

The irony is that the fear of peeping into the unknown and to travel in unchartered waters holds us into that space of familiar pain. Don't forget that our subconscious chooses what is familiar and not what is less painful. So once we summon up the will and courage to go beyond the illusion and pain of separation, a whole new world opens up to us and it's one where we truly appreciate the beauty of not being special in the sense we were always accustomed to.

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As I write this piece about the wound of separation, I sit quietly alone in a cafe among the indistinct chatter of strangers I have never met or crossed paths with before, except for this singular moment in which we happen to be drinking coffee at the same place and time.

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this article explains how I manage my anger.

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Originally published on www.kellybroganmd.com

Maybe you've heard of the books Wheat Belly or Grain Brain. Maybe you've chatted with friends about a NY Times editorial claiming that free is a fad. Maybe you've been raised, as I have, in a cultural consciousness that says, yeah food matters, but not that much.

I'd love to tell you a story I read about in the primary published literature that seems to suggest that yes, gluten is an issue. No it's not a wellness fad. And its elimination may very well be the key to resolving what would otherwise be a chronic and disabling psychiatric condition.

She was 37, studying for her doctoral degree, under some degree of stress related to this, when she began expressing beliefs that people were talking about her. These beliefs progressed to paranoid accusations when she was burglarized a few months later and accused her parents of complicity.

She was hospitalized at a state psychiatric facility and labeled with psychotic disorder, treated with risperidone and sertraline and discharged after one month.

She was ultimately diagnosed with Hashimoto's as well as Celiac disease which accounted for her multiple nutrient deficiencies, weight loss, and inability to absorb thyroid hormone medication.

After receiving the diagnosis of celiac disease, the patient thought her practitioners were being deceitful regarding the diagnosis and refused to adhere to a gluten-free diet. Psychotic symptoms and paranoia persisted, and she continued to "find clues" of conspiracy against her. She lost her job, became homeless, and attempted suicide; her family took out a restraining order against her. Eventually, she was rehospitalized at a psychiatric facility, where she was placed on a gluten free diet.

After 3 months on a strict gluten-free diet at an inpatient facility, her delusions resolved completely (associated with remission of confirmed by negative serologies and biopsy), but she was continued on risperidone for several months. At the time of the case write up, she had relapsed psychiatrically after an inadvertent exposure to gluten.

In this report, Dr. Alessio Fasano cautions not to initiate a gluten free dietary trial before an intestinal biopsy can be obtained (so as to avoid a false negative result). Should this be universal procedure for all those presenting with symptoms of psychiatric and neurologic illness? Or is there a path of less harm in a trial of a strict gluten free diet. Available literature suggests that brain-based manifestations of Celiac disease are possible. A related case report demonstrated on SPECT scanning that frontal lobe damage and associated symptoms of psychosis and diarrhea resolved with a gluten-free dietary intervention.

And what if the biopsy is negative? What about the ever-increasing acknowledgement of non-celiac gluten enteropathy and its very real psychiatric manifestation including depression and ? According to Dr. Hadjivassiliou, "Gluten sensitivity can be primarily and at times exclusively a neurological disease" without co-occuring small intestinal pathology or subjective gut complaints. A related paper states:

"Gluten can cause neurological harm through a combination of cross reacting antibodies, immune complex disease and direct toxicity. These nervous system affects include: dysregulation of the autonomic nervous system, cerebella ataxia, hypotonia, developmental delay, learning disorders, depression, migraine, and headache. If gluten is the putative harmful agent, then there is no requirement to invoke gut damage and nutritional deficiency to explain the myriad of the symptoms experienced by sufferers of celiac disease and gluten-sensitivity. This is called "The Gluten Syndrome"."

Sayer Ji of Greenmedinfo.com details the history dating back to 1951 of gluten in psychiatric and specifically psychotic illness. More recent data has demonstrated that patients with a diagnosis of schizophrenia are 2-3 times as likely to have immune reactivity to wheat. This report dovetails with an American Journal of Psychiatry study that correlated high levels of gliadin antibodies in cord blood with the later onset of psychosis in the offspring. Perhaps this immunoinflammatory priming is happening in utero and perpetuated through exposure to wheat products over the lifespan.

Psychiatric Medication: Worse Than Nothing

The time lost to identify the root cause of this 37 year old patient's illness - which could be characterized as autoimmune alone rather than autoimmune AND psychiatric - resulted in almost a year of exposure to an ineffective antipsychotic medication. No harm in that, right?

In this thorough and thoughtful discussion, investigative journalist Robert Whitaker explores the long-term data including Harrow's prospective study of 200 subjects over 15 years and Wunderink's 7 year study of 128 first-psychosis cases, both of which both demonstrated that discontinuation of antipsychotic medication led to better long term outcomes for patients with psychosis. This is not to mention medication-induced brain shrinkage, the risk of severe relapse on drug discontinuation, and tardive psychosis (chronic symptoms on meds induced by compensatory physiology) with drug continuation. And the cavalier and dismissive posture on the part of those at the helm of the ship of psychiatry.

What if a course of "first do no harm" actually looked like any effort to accomplish this very intention. What if there were inpatient facilities where strict unprocessed (which automatically takes out gluten, sugar, and commercial dairy!) anti-inflammatory, organic diets were offered in a low chemical setting with the support of safe practices such as yoga, meditation, and even acupuncture in addition to community support? If there were, I know some corporate entities that might be less than pleased with the outcomes, but this shouldn't stop us from taking matters into our own hands preventatively. Clean up your mind, clean up your body, and learn about the way processed foods have you dangling from a puppet string.

Over the past 35 years, psychiatry-as an institution-has remade our society. This is the medical specialty that defines what is normal and not normal. This is the medical specialty that tells us when we should take medications that will affect how we respond to the world. And this is the profession that determines whether such medications are good for our children. Given that influence, we as a society naturally have reason to want to know how the leaders in the profession think, and thus how they come to their conclusions about the merits of their drugs.- Robert Whitaker

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Could Gluten Intolerance Symptoms Include Psychosis?

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10 Foods to Helps to Control your Temper or Anger

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How to combat negative feelings including anger

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How to combat negative feelings including anger

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Did you know that every feeling you have affects some part of your body? While positive emotions such as gratitude have been scientifically linked to a number of beneficial health effects, negative emotions and stress can wreak havoc - especially if you're not exercising or eating right, as both of these can ease pessimism and help keep stress in check.

It's interesting to note that certain emotions are known to be associated with pain in certain regions of your body, even though science cannot explain exactly why this is. For example, those suffering from depression will often experience chest pains, even when there's nothing physically wrong with their heart. Extreme grief can also have a devastating impact, and research confirms that in the days following the loss of a loved one, your risk of suffering a heart attack increases by 21 times.

While the exact mechanics of these mind-body links are still being unraveled, what is known is that your brain, and consequently your thoughts and emotions, play a distinct role in your experience of physical pain, and can contribute to the development of chronic disease. As a result of these kinds of findings, there's been an upwelling of mind-body therapies that take this interrelatedness between your emotions and physical health into account.1

The Science of Anger

The featured video reveals the biochemical cascade that occurs during a bout of anger. In the example given, someone cuts you off in traffic, and in response you get angry. When that happens, stress chemicals associated with the fight-or-flight response are released, preparing your body for quick action.

The stress response begins in your brain. When your eyes or ears register a sudden threat (the car encroaching into your lane), information is sent to the amygdala, a brain area that interprets images and sounds and is involved in the processing of emotions.

Interpreting the sights and sounds as an impending threat, your amygdala sends a distress signal to your hypothalamus, which can be likened to a central command center for your entire body. It communicates with various body parts and organs via the autonomic nervous system, which is responsible for involuntary bodily functions such as breathing, heart rate, blood pressure, dilation and constriction of blood vessels and so on.

Your autonomic nervous system has two "branches" - the sympathetic nervous system, which triggers the fight-or-flight response, and the parasympathetic nervous system, which promotes the "rest and digest" response that calms your body back down once you're no longer in danger. As the amygdala sends its distress signal, your hypothalamus activates the sympathetic nervous system, triggering your adrenal glands to release adrenaline (also known as epinephrine) and noradrenaline (norepinephrine).

The sudden release of stress chemicals cause your heart rate and blood pressure to increase, which in turn makes you breathe more rapidly. It also releases glucose and fats from storage sites in your body, thereby giving your body a quick boost of energy. Blood is also flushed toward your extremities, including your face. This is why anger can literally make you turn red. This chain of events occurs so quickly, it's already in full swing before your brain's visual center has fully processed what's happening on the road.

The Importance of Your Prefrontal Cortex

To maintain or regain emotional control at this point, you need to engage your prefrontal cortex - the area of your brain that controls executive functions, including complex cognitive and social behavior, personality expression, willpower, decision making and judgment. Without the engagement of your prefrontal cortex, you're incapable of self-constraint and logical thought processing.

As noted in a 2015 study looking at how subliminal anger messages affect your decision-making skills, "The behavioral and physiological impact of anger states compromises the efficiency of cognitive processing through action-ready changes in autonomic response that skew regional neural activity." While the featured video does not go into how you might go about activating your prefrontal cortex, scientifically proven ways to strengthen this brain region and improve your self-control include:2

Eating a healthy diet with high-quality fats

Getting enough quality sleep (most adults need seven to nine hours a night)

Getting regular physical exercise. When it comes to strengthening your prefrontal cortex, both relaxing exercises like Tai Chi or yoga and intense workouts will provide ample benefits

Managing your daily stress. Your prefrontal cortex starts to lose the battle when chronically flooded with stress chemicals. By not allowing stress to turn chronic, you'll be far better able to maintain self-control during challenging situations. Brief daily meditation has been shown to increasing activity in the prefrontal cortex in as little as eight weeks, thereby improving stress management and self-awareness

When anger strikes: Stop, and take a few deep breaths to reoxygenate your brain before responding

Short-Fused People Live Shorter Lives

Frequent anger is associated with a heightened risk of high blood pressure and heart problems, including heart attack and stroke.3 The biological reason for this is because epinephrine and norepinephrine constrict your blood vessels, making your heart work harder. They also increase the levels of glucose and fatty acids in your blood, which when chronically elevated damage your blood vessels and contribute to atherosclerosis. Research has also shown that people who get angry easily tend to die sooner than their mellower peers.

In a study4 of 1,300 men who were followed for 40 years, compared to those in the least-angry quartile, those in the angriest quartile had 1.57 times the risk of dying early. Even after accounting for other factors that correlate with mortality, like income level, marital and smoking status - even personality traits (like higher levels of cognitive ability, which can be protective) - the association still remained. As noted by the lead author:5

"It's not just about being angry occasionally... These people were likely to have been consistently angry. It's OK to have a cross afternoon, or even a year. This question may capture not transient anger, but a predisposition to anger."

That said, even an intense bout of anger has its risks. In one study,6 an individual's risk of a heart attack rose nearly fivefold and their risk of stroke increased more than threefold in the two hours following an angry outburst (compared to being calm and relaxed). The risk was even greater among those who had a history of heart problems.

Research published in Circulation further showed that men who frequently felt anger and hostility had an increased risk of atrial fibrillation (irregular heart rhythm).7 Other negative emotions such as depression and loneliness have also been linked to a higher risk of heart disease and stroke.8

Suppressing Negative Emotions Makes Matters Worse

Suppressing your anger is not the answer, however. It too has been found to triple your risk of heart attack, and the risks associated with the suppression of anger were even greater when people felt they'd been treated unfairly.9 According to Iris Mauss, associate professor of psychology at UC Berkeley and author of a study10 on the health effects of repressing versus accepting dark emotions:11

"We found that people who habitually accept their negative emotions experience fewer negative emotions, which adds up to better psychological health. Maybe if you have an accepting attitude toward negative emotions, you're not giving them as much attention. And perhaps, if you're constantly judging your emotions, the negativity can pile up."

In other words, trying to pretend you don't feel what you feel, or judging your emotions harshly, tends to cause more stress than just feeling it and moving on. By contrast, people who allowed sadness, disappointment, anger or resentment to simply run its course had fewer symptoms of mood disorders. Accepting "what is," including your emotions, is what many meditation and yoga practices teach you. But why is accepting your emotions so important? Psychology Today explains:12

"When you try to deny or stifle any 'parts' of yourself - whether undesirable emotions, desires or fears - you become fragmented. But you need a sense of integration; of wholeness inside, to grow your well-being and capacity to handle the ups and downs, the successes and failures; all part of the relentless change and impermanence that characterizes life."

Repressed emotions such as anger, fear, frustration and rage may also be a factor contributing to chronic pain, especially back pain. I wrote about this in " Is Most Back Pain Caused by Repressed Emotions?" - an article focused on the groundbreaking work of the late Dr. John Sarno, who used mind-body techniques to treat patients with chronic, severe back pain.

Chronic Anger May Increase Your Dementia Risk

Your brain health also suffers negative consequences if you're chronically angry. For example, a form of chronic anger known as "cynical distrust" has been linked to a significantly higher risk of dementia. Cynical distrust13 is described as the belief that most people are out for themselves as opposed to looking out for others.

In one study,14 seniors with a high degree of cynical distrust had a more than 2.5 times greater risk of developing dementia than those with low levels. The finding adds to growing research showing that negative emotions, and cynicism in particular, contributes to poor health. It's dangerous in a number of ways. For instance, research has shown:

Women with cynical, hostile attitudes are more likely to die prematurely and have higher rates of death from coronary heart disease than women with "positive future expectations"15

People with cynical attitudes may suffer more from stress, and do not get as much of the stress-buffering benefits offered by positive social support16

Cynical hostility is associated with poor oral health17

Cynical hostility is associated with increased markers of inflammation, which may contribute to heart problems18 and dementia

Cynical hostility is associated with increased metabolic burden among middle-aged and older adults19

Mapping Emotions in Your Body

>>>>> Click Here <<<<<

The chart above, by Centripetal Force Studio,20 details some of the possible emotions underlying aches and pains manifesting in different parts of the body. For example, neck pain is often related to stubbornness and emotional inflexibility, while shoulder pain is associated with a lack of joy.

Finnish researchers have attempted to establish a more definitive map of where emotions are felt in the body. Seven hundred volunteers were asked to think about one of 14 predetermined emotions, and then paint the areas of a blank silhouette that felt stimulated by that particular emotion. Using a second blank silhouette, they were asked to paint in the areas that felt "deactivated" during that emotion.

To help them generate the appropriate emotion, they could read a short story, or view a video. The experiment concluded that emotions indeed tend to be felt in ways that are generally consistent from one person to the next, irrespective of your age, sex or nationality. As reported in The Atlantic:21

"The mapping exercise produced what you might expect: an angry hot-head ... a depressed figurine that was literally blue (meaning they felt little sensation in their limbs). Almost all of the emotions generated changes in the head area, suggesting smiling, frowning, or skin temperature changes, while feelings like joy and anger saw upticks in the limbs - perhaps because you're ready to hug, or punch, your interlocutor.

Meanwhile, 'sensations in the digestive system and around the throat region were mainly found in disgust,' the authors wrote. It's worth noting that the bodily sensations weren't blood flow, heat, or anything else that could be measured objectively - they were based solely on physical twinges subjects said they experienced ...

[T]he results likely reveal subjective perceptions about the impact of our mental states on the body, a combination of muscle and visceral reactions and nervous system responses that we can't easily differentiate."

How to Nurture Emotional Wellness

Anger is a normal human emotion and certainly can have its place. It may serve as a warning that something is wrong or alert you to an impending physical or psychological trauma. Anger, with its accompanying surge of adrenaline, may give you energy to resist a real physical threat. Anger can also help you learn to set healthier physical and emotional limits and boundaries.

Whether your anger eventually harms your health or not may be related not only to its frequency but also to how it's expressed, and how you cope with its aftermath. The key is to channel your anger into a controlled and constructive outward expression. This can actually help release tension and stress.

An example of this would be using your anger to fuel an intense exercise session, or to clean house. Constructive anger, in which people discuss (as rationally and calmly as possible) their angry feelings and work toward solutions, has also been shown to benefit both health and interpersonal relations.

If you tend to have a short fuse, I recommend using energy psychology techniques such as the Emotional Freedom Techniques (EFT). EFT can reprogram your body's reactions to the unavoidable stressors of everyday life by stimulating different energy meridian points in your body. It's done by tapping on specific key locations with your fingertips while custom-made verbal affirmations are repeated. This can be done alone or under the supervision of a qualified therapist.

Making a point to be more mindful - focusing on what you're doing and the sensations you're experiencing in the moment - can also improve your mental and emotional outlook. When you're mindfully present, your mind will have less chance to wander and ruminate on stressful or anger-provoking incidents, which can help you to let go of your angry feelings.

Also, make sure you get plenty of restorative sleep, as without it you are far more likely to lose emotional control. Exercise is yet another foundational strategy for emotional wellness. Studies have shown that during exercise, tranquilizing chemicals (endorphins) are released in your brain. It's a natural way to bring your body pleasurable relaxation and rejuvenation, and has been shown to help protect against the physical effects of daily stress.

Last but not least, consider taking the advice of Susie Moore, a Greatist life coach columnist and confidence coach. When something or someone pushes your hot button, just ask yourself, "So what?" Unkind statements, insults even, are not a reflection of your true worth, nor is getting cut off in traffic an indication of the Universe conspiring to ruin your day.

" There's an almost ancient wisdom to this two-word question - 'So what?' - when you think about it, and there are a million ways to apply it," she writes in "These Two Simple Words Can Cure Your Anger."22 "'So what?' means ... Don't worry about other people. Everything's OK. Talk about a Buddhist-style edge ... Now let me ask you: What are some situations that you can reply to with a 'So what?'

* Not being included or invited to something that you wanted to be a part of?

* Not being asked on a second date?

* Not getting the job you applied for?

* Paying a late fee for the 7 a.m. workout class you skipped for much-needed sleep instead?

* Screwing up dinner?

... So what?"

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After This, Your Heart Attack Risk Soars by 21 Times

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Did you know that every feeling you have affects some part of your body? While positive emotions such as gratitude have been scientifically linked to a number of beneficial health effects, negative emotions and stress can wreak havoc - especially if you're not exercising or eating right, as both of these can ease pessimism and help keep stress in check.

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This website is for information purposes only. By providing the information contained herein we are not diagnosing, treating, curing, mitigating, or preventing any type of disease or medical condition. Before beginning any type of natural, integrative or conventional treatment regimen, it is advisable to seek the advice of a licensed healthcare professional.

© Copyright 2008-2019 GreenMedInfo.com, Journal Articles copyright of original owners, MeSH copyright NLM.

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12 Proven Natural Therapies to Prevent and Relieve Migraines

# data[].attributes.attachment_link.description
This website is for information purposes only. By providing the information contained herein we are not diagnosing, treating, curing, mitigating, or preventing any type of disease or medical condition. Before beginning any type of natural, integrative or conventional treatment regimen, it is advisable to seek the advice of a licensed healthcare professional.

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Forgiveness.

# data[].attributes.attachment_link.readable_text
The Healing Power of the Whales' Song

Words for the Soul

The Art of Simplicity

Ascending with Both Feet on the Ground

Anita Moorjani: The Power of Living Your Purpose

Deva Premal and Miten: Singing the World into Being

Daniel Horowitz: The History of the Happiness Movement

Dr. Saida Désilets: Claiming Your Sexual Sovereignty

When I first encountered the practice known as Ho'oponopono, it was in an interview with Haleaka Hew Len PhD, a Hawaiian psychologist and shamanic practitioner. I took on the simple yet profound forgiveness practice and found immediate benefits in my personal life.

Ho'oponopono: I'm sorry, please forgive me, thank you, I love you.

What is ho'oponopono?

On the surface level, many people have understood ho'oponopono to be a mantra where one repeats the words 'I'm sorry, please forgive me, thank you, I love you' as a form of mental and spiritual cleaning that could be compared to buddhist techniques for clearing karma. It has been defined as a forgiveness and reconciliation practice, cleansing of 'errors of thought' - the origin of problems and sickness in the physical world, according the the Hawaiian worldview. The literal translation is 'to put to right; to put in order or shape, correct, revise, adjust, amend, regulate, arrange, rectify, tidy up, make orderly or neat."

The mantra at the heart of Ho'oponopono

At first glance I found it hard to remember the order of the words or even discern if there was a specific order for them at all, so I tried them in every possible combination as well as repeating them on their own. I chanted them over and over in the hope of discovering whether they were useful in some way and if so, what was it about these words that made them helpful.

As I did so, I found that many questions arose, with different questions coming up depending on the order I said them. "Why should I be sorry? What do I have to be sorry for? What do I need forgiveness for, in this moment and in my life? What do I have to be grateful for? When I say 'I love you' am I really feeling it? If not, what is in the way?". I worked with these words both to directly address something I was finding challenging, as well as just chanting them with no purpose in mind at all.

I found that by simply chanting these words that my inner discordance, my stuff, would come up. Not only would it come up, but it was as if my inner disharmony was being tuned to the frequency of these words and the intention they carry. Over time I found these four simple concepts acted like tuning forks, each carrying a different tone of purity that I could use to tune the disharmonious parts of myself. Best of all, I found that applying this chant to the chaos of my mind brought about stillness and calm.

The only problem with human beings is that they are arrogant, because that's what thinking is. This is in essence 'I know'. Wisdom is being in the void. To be thoughtless. Only by being in the void can the Light come through. As long as I have something going on in my mind the Light can't come through. The Light can only come in when the mind is cleared - in a state of silence. - Dr Hew Len, Shamanic Wisdomkeepers

Forgiveness has the power to bring harmony within and with others

Why is Ho'oponopono powerful?

Throughout human history we have been divided by distance, language, cultural and religious beliefs, class and economic hierarchy. Whenever someone comes up with a perspective there seems to always be someone else there with an opposing opinion. To me the power of Ho'oponopono comes, in large part, from the fact that it's a really rare thing for the vast majority of humanity to be in agreement about anything.

Across all cultures practically all of us agree that the concepts of thank you, I'm sorry, please forgive me and I love you are all valuable and important. If there is such thing as a collective consciousness, as Jung and many eastern traditions have suggested, then the basis of the power of Ho'oponopono may come from the sheer volume of people throughout human history who have agreed that these concepts are valuable, important and useful to humanity. In this way, Ho'oponopono may be tapping into a level of awareness that extends far beyond its Hawaiian roots into perhaps every culture that has ever existed on Earth.

In common with other shamanic traditions, the Hawaiian tradition teaches that all life is connected. Ho'oponopono is, therefore, not only a way of healing ourselves, but others and our world as well.
- Timothy Freke, Shamanic Wisdomkeepers

Can Ho'oponopono affect more than our internal world?

At the core of Dr Hew Len's perspective is the idea of taking responsibility for more than your personal self because 'you are in me and I am in you'. His way of expressing Ho'oponopono contains an awareness that the discordance we find in others and in the world outside ourselves is due to 'errors' in thought stored in our personal and collective memories. The belief in these errors existing in some form of collective memory accessible to all allows for a person practicing Ho'oponopono to clean these errors, whether the error originated in their personal thoughts or not.

I don't see myself as a kahuna, I see myself as a garbage collector. I'm only here to be responsible and it's often very hard to do that. - Dr Hew Len, Shamanic Wisdomkeepers

The power to change the world around us

The paradox here is that he is advocating development of personal power to change the situation around us through increasing personal responsibility, which involves a willingness to take on responsibility for cleaning discordance that was not created by oneself, i.e doing other people's inner work for them (which doesn't seem like the other taking personal responsibility for them self). As usual, the paradox is resolved with the awareness that separation consciousness is not the only reality and an underlying unity also co-exists, after all: 'you are in me and I am in you'. This is where ho'oponopono truly steps into being a shamanic practice, where the reality not only within but around the practitioner can apparently be adjusted.

No one wanted the job I did with the criminally insane. They were averaging about one psychologist a month. But I got asked. We had about 25-30 people. Half of them would be in shackles at the ankles or the wrists because they were dangerous. They could either kick you or slam you. Everyone would walk with their back toward the wall so that they wouldn't get struck. They had no family visits. No one could leave the building. A year and a half later there was none of that. There were people going out on bus rides. Nobody in shackles. The level of medication dropped. What did I do? I worked on myself. I took 100% responsibility. - Dr Hew Len, Shamanic Wisdomkeepers

While the rational part of me would still like verification that this story really happened, it evoked enough curiosity in me to get me to try the technique and find out for myself if might be helpful to my life.

Ho'oponopono as a family therapy practice.

For people living in Hawaii today Ho'oponopono is less about it being a personal shamanic practice through chanting a mantra internally or externally, and more about a traditional system of dispute resolution. It's a practice that still holds the values of making things right and correcting errors, however in this incarnation it is focused on making things right with our relations; coming back into right relationship by correcting errors with living relatives, ancestors and deities.

Ho'oponopono as a family therapy practice

Today Ho'oponopono is just like family therapy. This has been really influenced by the Christians. But I'm talking about the real Ho'oponopono from before they came. [Back] then the Hawaiians didn't need to talk anymore. They could go straight to the Light. This is very ancient. It goes back to the start, because that's where Hawaiians came from. - Dr Hew Len, Shamanic Wisdomkeepers

The ritual for group reconciliation itself involves an elder in the family convening the process, or if this isn't possible an elder from the wider community. The ideal situation is for the ritual to be conducted by praying priest ( kahuna pule) or healing priest ( kahuna lapaʻau) particularly if illness was involved.

The process begins with prayer. A statement of the problem is made, and the transgression discussed. Family members are expected to work problems through and cooperate, not "hold fast to the fault". One or more periods of silence may be taken for reflection on the entanglement of emotions and injuries. Everyone's feelings are acknowledged. Then confession, repentance and forgiveness take place. Everyone releases ( kala) each other, letting go. They cut off the past ( ʻoki), and together they close the event with a ceremonial feast, called pani, which often included eating limu kala or kala seaweed, symbolic of the release. - Nana I Ke Kumu (Look To The Source) by Mary K. Pukui, E.W Haertig, Catharine Lee.

Creating space for confession, repentance and forgiveness to take place

Testing The True Power Of Ho'oponopono

Like many spiritual practices, such as meditation, it's not the practice you do while you're in the crisis, it's the practice you do on a regular basis between the crisis that makes it effective when the storm hits. A couple of years ago I was at a spiritual retreat where the practice I was engaged in triggered what I would now describe as a state of spiritual emergency. I use this term in the context that Stan Grof and other transpersonal psychologists might use it, as an alternative way of describing what others might call psychosis.

I was in a mindset where I felt emotionally and spiritually assaulted, and was by far feeling more threatened than I had ever experienced in my life. Upon the realisation that no-one was coming to help me, I knew that it was up to me to deal with the situation. I sat down on the spot and went into meditation. Out of the many chants and tools I have learned over the years, it was Ho'oponopono that came to me as the solution to my situation.

Within moments of implementing the practice the feeling of all out assault on my consciousness cleared as easily as the smell of burnt toast when one opens the windows on a day with a fresh breeze. When I was found I was meditating quietly in a state of peace and gentleness and the challenge of a potentially full blown psychotic episode had dissolved and has not since returned. I share this not to state what will definitely happen to others who choose to use this practice, but to simply illustrate what may be possible.

The Paris Response: Revenge or Forgiveness?

An Indigenous Approach To Healing Trauma

Healing Trauma with Wolves

# data[].attributes.attachment_link.title
Understanding the ancient Hawaiian practice of Forgiveness

# data[].attributes.attachment_link.description
The Healing Power of the Whales' Song Words for the Soul The Art of Simplicity Ascending with Both Feet on the Ground Anita Moorjani: The Power of Living Your Purpose Deva Premal and Miten: Singing the World into Being Daniel Horowitz: The History of the Happiness Movement Dr. Saida Désilets: Claiming Your Sexual Sovereignty When I first encountered the practice known as Ho'oponopono, it was in an interview with Haleaka Hew Len PhD, a Hawaiian psychologist and shamanic practitioner.

# data[].attributes.body
Forgiveness.

# data[].attributes.attachment_link.readable_text
The Healing Power of the Whales' Song

Words for the Soul

The Art of Simplicity

Ascending with Both Feet on the Ground

Anita Moorjani: The Power of Living Your Purpose

Deva Premal and Miten: Singing the World into Being

Daniel Horowitz: The History of the Happiness Movement

Dr. Saida Désilets: Claiming Your Sexual Sovereignty

When I first encountered the practice known as Ho'oponopono, it was in an interview with Haleaka Hew Len PhD, a Hawaiian psychologist and shamanic practitioner. I took on the simple yet profound forgiveness practice and found immediate benefits in my personal life.

Ho'oponopono: I'm sorry, please forgive me, thank you, I love you.

What is ho'oponopono?

On the surface level, many people have understood ho'oponopono to be a mantra where one repeats the words 'I'm sorry, please forgive me, thank you, I love you' as a form of mental and spiritual cleaning that could be compared to buddhist techniques for clearing karma. It has been defined as a forgiveness and reconciliation practice, cleansing of 'errors of thought' - the origin of problems and sickness in the physical world, according the the Hawaiian worldview. The literal translation is 'to put to right; to put in order or shape, correct, revise, adjust, amend, regulate, arrange, rectify, tidy up, make orderly or neat."

The mantra at the heart of Ho'oponopono

At first glance I found it hard to remember the order of the words or even discern if there was a specific order for them at all, so I tried them in every possible combination as well as repeating them on their own. I chanted them over and over in the hope of discovering whether they were useful in some way and if so, what was it about these words that made them helpful.

As I did so, I found that many questions arose, with different questions coming up depending on the order I said them. "Why should I be sorry? What do I have to be sorry for? What do I need forgiveness for, in this moment and in my life? What do I have to be grateful for? When I say 'I love you' am I really feeling it? If not, what is in the way?". I worked with these words both to directly address something I was finding challenging, as well as just chanting them with no purpose in mind at all.

I found that by simply chanting these words that my inner discordance, my stuff, would come up. Not only would it come up, but it was as if my inner disharmony was being tuned to the frequency of these words and the intention they carry. Over time I found these four simple concepts acted like tuning forks, each carrying a different tone of purity that I could use to tune the disharmonious parts of myself. Best of all, I found that applying this chant to the chaos of my mind brought about stillness and calm.

The only problem with human beings is that they are arrogant, because that's what thinking is. This is in essence 'I know'. Wisdom is being in the void. To be thoughtless. Only by being in the void can the Light come through. As long as I have something going on in my mind the Light can't come through. The Light can only come in when the mind is cleared - in a state of silence. - Dr Hew Len, Shamanic Wisdomkeepers

Forgiveness has the power to bring harmony within and with others

Why is Ho'oponopono powerful?

Throughout human history we have been divided by distance, language, cultural and religious beliefs, class and economic hierarchy. Whenever someone comes up with a perspective there seems to always be someone else there with an opposing opinion. To me the power of Ho'oponopono comes, in large part, from the fact that it's a really rare thing for the vast majority of humanity to be in agreement about anything.

Across all cultures practically all of us agree that the concepts of thank you, I'm sorry, please forgive me and I love you are all valuable and important. If there is such thing as a collective consciousness, as Jung and many eastern traditions have suggested, then the basis of the power of Ho'oponopono may come from the sheer volume of people throughout human history who have agreed that these concepts are valuable, important and useful to humanity. In this way, Ho'oponopono may be tapping into a level of awareness that extends far beyond its Hawaiian roots into perhaps every culture that has ever existed on Earth.

In common with other shamanic traditions, the Hawaiian tradition teaches that all life is connected. Ho'oponopono is, therefore, not only a way of healing ourselves, but others and our world as well.
- Timothy Freke, Shamanic Wisdomkeepers

Can Ho'oponopono affect more than our internal world?

At the core of Dr Hew Len's perspective is the idea of taking responsibility for more than your personal self because 'you are in me and I am in you'. His way of expressing Ho'oponopono contains an awareness that the discordance we find in others and in the world outside ourselves is due to 'errors' in thought stored in our personal and collective memories. The belief in these errors existing in some form of collective memory accessible to all allows for a person practicing Ho'oponopono to clean these errors, whether the error originated in their personal thoughts or not.

I don't see myself as a kahuna, I see myself as a garbage collector. I'm only here to be responsible and it's often very hard to do that. - Dr Hew Len, Shamanic Wisdomkeepers

The power to change the world around us

The paradox here is that he is advocating development of personal power to change the situation around us through increasing personal responsibility, which involves a willingness to take on responsibility for cleaning discordance that was not created by oneself, i.e doing other people's inner work for them (which doesn't seem like the other taking personal responsibility for them self). As usual, the paradox is resolved with the awareness that separation consciousness is not the only reality and an underlying unity also co-exists, after all: 'you are in me and I am in you'. This is where ho'oponopono truly steps into being a shamanic practice, where the reality not only within but around the practitioner can apparently be adjusted.

No one wanted the job I did with the criminally insane. They were averaging about one psychologist a month. But I got asked. We had about 25-30 people. Half of them would be in shackles at the ankles or the wrists because they were dangerous. They could either kick you or slam you. Everyone would walk with their back toward the wall so that they wouldn't get struck. They had no family visits. No one could leave the building. A year and a half later there was none of that. There were people going out on bus rides. Nobody in shackles. The level of medication dropped. What did I do? I worked on myself. I took 100% responsibility. - Dr Hew Len, Shamanic Wisdomkeepers

While the rational part of me would still like verification that this story really happened, it evoked enough curiosity in me to get me to try the technique and find out for myself if might be helpful to my life.

Ho'oponopono as a family therapy practice.

For people living in Hawaii today Ho'oponopono is less about it being a personal shamanic practice through chanting a mantra internally or externally, and more about a traditional system of dispute resolution. It's a practice that still holds the values of making things right and correcting errors, however in this incarnation it is focused on making things right with our relations; coming back into right relationship by correcting errors with living relatives, ancestors and deities.

Ho'oponopono as a family therapy practice

Today Ho'oponopono is just like family therapy. This has been really influenced by the Christians. But I'm talking about the real Ho'oponopono from before they came. [Back] then the Hawaiians didn't need to talk anymore. They could go straight to the Light. This is very ancient. It goes back to the start, because that's where Hawaiians came from. - Dr Hew Len, Shamanic Wisdomkeepers

The ritual for group reconciliation itself involves an elder in the family convening the process, or if this isn't possible an elder from the wider community. The ideal situation is for the ritual to be conducted by praying priest ( kahuna pule) or healing priest ( kahuna lapaʻau) particularly if illness was involved.

The process begins with prayer. A statement of the problem is made, and the transgression discussed. Family members are expected to work problems through and cooperate, not "hold fast to the fault". One or more periods of silence may be taken for reflection on the entanglement of emotions and injuries. Everyone's feelings are acknowledged. Then confession, repentance and forgiveness take place. Everyone releases ( kala) each other, letting go. They cut off the past ( ʻoki), and together they close the event with a ceremonial feast, called pani, which often included eating limu kala or kala seaweed, symbolic of the release. - Nana I Ke Kumu (Look To The Source) by Mary K. Pukui, E.W Haertig, Catharine Lee.

Creating space for confession, repentance and forgiveness to take place

Testing The True Power Of Ho'oponopono

Like many spiritual practices, such as meditation, it's not the practice you do while you're in the crisis, it's the practice you do on a regular basis between the crisis that makes it effective when the storm hits. A couple of years ago I was at a spiritual retreat where the practice I was engaged in triggered what I would now describe as a state of spiritual emergency. I use this term in the context that Stan Grof and other transpersonal psychologists might use it, as an alternative way of describing what others might call psychosis.

I was in a mindset where I felt emotionally and spiritually assaulted, and was by far feeling more threatened than I had ever experienced in my life. Upon the realisation that no-one was coming to help me, I knew that it was up to me to deal with the situation. I sat down on the spot and went into meditation. Out of the many chants and tools I have learned over the years, it was Ho'oponopono that came to me as the solution to my situation.

Within moments of implementing the practice the feeling of all out assault on my consciousness cleared as easily as the smell of burnt toast when one opens the windows on a day with a fresh breeze. When I was found I was meditating quietly in a state of peace and gentleness and the challenge of a potentially full blown psychotic episode had dissolved and has not since returned. I share this not to state what will definitely happen to others who choose to use this practice, but to simply illustrate what may be possible.

The Paris Response: Revenge or Forgiveness?

An Indigenous Approach To Healing Trauma

Healing Trauma with Wolves

# data[].attributes.attachment_link.title
Understanding the ancient Hawaiian practice of Forgiveness

# data[].attributes.attachment_link.description
The Healing Power of the Whales' Song Words for the Soul The Art of Simplicity Ascending with Both Feet on the Ground Anita Moorjani: The Power of Living Your Purpose Deva Premal and Miten: Singing the World into Being Daniel Horowitz: The History of the Happiness Movement Dr. Saida Désilets: Claiming Your Sexual Sovereignty When I first encountered the practice known as Ho'oponopono, it was in an interview with Haleaka Hew Len PhD, a Hawaiian psychologist and shamanic practitioner.

# data[].attributes.attachment_link.readable_text
This website is for information purposes only. By providing the information contained herein we are not diagnosing, treating, curing, mitigating, or preventing any type of disease or medical condition. Before beginning any type of natural, integrative or conventional treatment regimen, it is advisable to seek the advice of a licensed healthcare professional.

© Copyright 2008-2019 GreenMedInfo.com, Journal Articles copyright of original owners, MeSH copyright NLM.

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6 Ways Drumming Heals Body, Mind and Soul

# data[].attributes.attachment_link.description
This website is for information purposes only. By providing the information contained herein we are not diagnosing, treating, curing, mitigating, or preventing any type of disease or medical condition. Before beginning any type of natural, integrative or conventional treatment regimen, it is advisable to seek the advice of a licensed healthcare professional.

# data[].attributes.attachment_link.readable_text
A few mornings ago the surf was rising, so I drove down to one of my favorite spots at sunrise with the vision of catching some sweet waves before the world woke up and the water got crowded. Apparently I wasn't the only one with this idea. As the first rays lit up the ocean, I paddled out to find about 30 other surfers already out there. Instantly I felt behind, like I'd missed something. So I hit the water with a sense of urgency, trying to make up for lost time - paddling this way and that to dodge people, ducking under big waves, navigating currents and looking for my groove. But every wave I paddled for seemed to have someone else on it, or it broke too soon or too late for me to catch. The harder I tried, the more difficult it seemed to find my flow with the ocean... Until eventually I got so tired I couldn't keep paddling - so I stopped for a moment, sat up on my board and just let the current take me.

Before long I had drifted away from the main peak where everyone was jockeying for waves, to a quiet little area where I was sitting all alone. Catching my breath, I started noticing the way the light was dancing on the water, the way the dawn air brushed against my face. As my lungs slowed down and I let go of trying, I started feeling good just being out there. Just feeling the ocean, and me in it. Right about that time, I glanced up to see the rising face of a beautiful wave picking up right before me."What are you doing way over here?" I smiled, turning to meet it, stroked once or twice and popped up onto a clear blue wall that carried us both all the way to shore.
As my lungs slowed down and I let go of trying, I started feeling good just being out there.
Accessing Flow

Wu Wei is a Chinese concept central to Taoism and a core theme of Lao Tzu's Tao Te Ching. Translated literally as 'non-doing,' Wu Wei is not so much about 'doing nothing' as it is about aligning our movement with the greater flow of life. Often referred to as 'natural action,' Wu Wei does not involve excessive effort or struggle, but a kind of 'going with the flow' where we are able to move with the energy of the moment and respond freely to whatever situation that arises.

We each have moments in our life when we access flow. In these moments - through sheer focused intent or absolute letting go (or a combination of both) - we enter a state of connectedness to what we are doing, and our movements become simultaneously highly productive and effortlessly expressed. The world around us seems to slow down, and in that space, it is as if we become one with the very thing we are trying to do. The words pour onto the page revealing what to write, the waves of the ocean carry us and we are part of them, the rhythm of the song we are dancing to comes right through us... and becomes a pure expression of who we are.

While each of us catch glimpses of this state of flow in peak moments of movement, love and creative endeavor, we often believe that these extraordinary experiences are the realms of the elite, only accessed through miracle or mastery. But what if this sense of flow was actually meant to be our normal way of being - available to each of us in every moment? What if, beyond the many details and mixed agendas of our daily life, we each had direct access to experience a sense of oneness and flow everyday, no matter what we were doing?
Wu Wei is a Chinese concept central to Taoism and a core theme of Lao Tzu's Tao Te Ching.
How Do We Learn to Do, without Doing?

Historically, many Taoist adepts chose to explore the essence of Wu Wei by withdrawing from society - wandering freely through the mountains, meditating for long periods in caves, and cultivating a daily existence which was nourished and guided directly by the energy of the natural world. According to Lao Tzu, the ultimate expression of Wu Wei is found not only in retreat from the world but in our experience of flow in the way that we live in it.

When we learn to work with our own Inner Nature, and with the natural laws operating around us, we reach the level of Wu Wei. Then we work with the natural order of things and operate on the principle of minimal effort. Since the natural world follows that principle, it does not make mistakes. Mistakes are made-or imagined-by man, the creature with the overloaded Brain who separates himself from the supporting network of natural laws by interfering and trying too hard. - Benjamin Hoff, The Tao of Pooh

While many of us wake into our day with multiple 'to-dos' stacked on our list and a sense of urgency to get things done, it's powerful to consider that there is a natural order in everything we do. If we tune in and follow the order, things get done effectively, efficiently and without extra effort. If we go against the order, it takes extra time and energy to get things done and in some cases (like me in the surf) nothing will get done, no matter how hard we try.
If we go against the order, it takes extra time and energy to get things done.
Following the Way of Nature

Whatever our intent or outcome may be, and whatever our mind may be saying about how urgent or pressing things are, Wu Wei tells us that ultimately the most effective way of doing anything is to follow the way of nature. As we tune into the natural flow of any task, we may find that there are critical actions for us to take, but by aligning with the energy of what we are pursuing, we can often achieve way more by doing less.

How nature does its work reveals many perfect examples of Wu Wei. The cycles of the sun, the rotation of the earth, the orbit of the moon, the flow of rivers to create and feed valleys, the life of a tree to grow and give life to so many others... Each is highly productive, fit for the purpose to naturally deliver that which it was born to deliver. Each does its work without doing it.

Some people intuitively interpret 'non-doing' as something passive, laid back or lazy. In the eyes of Tao, there are times for action, but if no action is needed based on the laws of nature, then doing anything may be 'overdoing'. In fact, sometimes action can do more harm than good.

If we are growing a plant and we have created the right conditions for growth with healthy soil, sun and water, there comes a time when the very best way to ensure the growth of the plant is simply to leave it alone. More water, more sun, more fertiliser won't help, in fact, too much of any of these may stifle the growth of the plant. We remain attentive, connected to the plant's needs but for the time being, doing nothing is just what is needed. Wu Wei teaches us to not force actions but to let them take their course of nature.

When you work with Wu Wei, you put the round peg in the round hole and the square peg in the square hole. No stress, no struggle. Egotistical Desire tries to force the round peg into the square hole and the square peg into the round hole. Cleverness tries to devise craftier ways of making pegs fit where they don't belong. Knowledge tries to figure out why round pegs fit into round holes, but not square holes. Wu Wei doesn't try. It doesn't think about it. It just does it. And when it does, it doesn't appear to do much of anything. But Things Get Done. - Benjamin Hoff, The Tao of Pooh

For the time being, doing nothing is just what is needed.
Finding Our Wu Wei

If you are depressed, you live in the past. If you are anxious, you live in the future. But if you are at peace, you live in the present. - Lao Tzu

When we look around at the world today, it seems there is so much to do. Amidst our striving for progress, personal achievement, and in some cases, survival, the idea of 'non-doing' can feel out of reach. Fortunately, the essence of Wu Wei is simplicity and there are some small things we can do (and not do!) each day to help us align with the natural flow of life. Here are a few you could try for yourself:

Spending time in nature - If our fundamental aim is to align with the natural flow of life, there is no better teacher and no better place to connect with this aspect of ourselves than in the natural world. When we step into nature (ideally without plastic-soled shoes) we plug into a Wu Wei world, where natural, generative, flow-filled systems abide on all levels. Connecting with all that is around us helps connect us with all that is within us, which naturally makes space for Wu Wei.

Giving without condition - As we come into alignment with the natural world, we are reminded of the generosity that comes when living systems are in harmony with themselves and each other. A single seed produces fruit which feeds many and gives forth a thousand more seeds. The sun gives everything that it has without being drained. A river gives life each step and turn of the way as it follows its calling from mountain to the sea. One of our most natural expressions of flow we experience in life is to give freely to each other. When we allow ourselves to follow our spontaneous callings to give - even in small ways - we bring ourselves into alignment with the generous nature of life and (without trying or looking for it) open ourselves to receive in ways that we could not have imagined.
When we step into nature, we plug into a Wu Wei world.
Letting go of how we think it's supposed to look - There may always be elements of our life that we consciously plan for, but every step along the way will invariably reveal passageways and possibilities that we could not have predicted. Sometimes our efforts to fulfill the plan and gain a predictable outcome shuts us off from seeing what other possibilities may be waiting to reveal. When we find ourselves struggling (as I did in the surf this week), often it's because we have a fixed idea of how things are supposed to be, according to our desires or 'the plan.' As we let go of our agenda and attachment to have it be a certain way, we open ourselves up to how it actually is... and in that space of acceptance, we become available for flow to find us!

If you're in tune with The Way Things Work, then they work the way they need to, no matter what you may think about it at the time. Later on you can look back and say, "Oh, now I understand. That had to happen so that those could happen, and those had to happen in order for this to happen..." Then you realise that even if you'd tried to make it all turn out perfectly, you couldn't have done better, and if you'd really tried, you would have made a mess of the whole thing. - Benjamin Hoff, The Tao of Pooh

Sometimes our efforts to fulfill the plan shuts us off from seeing other possibilities.
Staying open to spontaneous emergence - One of the fundamental principles of Wu Wei is that the essence of flow is not premeditated, but arises spontaneously. We can play our part to create the right conditions, we can bring ourselves into the ocean, but we can't make the waves. My family has a beautiful, well-planned veggie garden, but amidst our consciously planted rows of lettuce and kale, one of the most productive crops this season was an entire patch of pumpkins that rose spontaneously from the compost. As we take steps in any area of life, one of the great invitations Wu Wei offers is to remain open to what is emerges spontaneously (inside and out!). What whispered calling or fresh impulse may be giving us an opportunity in this moment to experience our intended outcome (and more!) in ways that we could never have planned.

What simple things can you 'not do' today to begin opening yourself to the greater flow of Wu Wei in your life?

Be still like a mountain and flow like a great river. - Lao Tzu

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A few mornings ago the surf was rising, so I drove down to one of my favorite spots at sunrise with the vision of catching some sweet waves before the world woke up and the water got crowded. Apparently I wasn't the only one with this idea.

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Can compassion be learned? The answer is yes! Sometimes, all it takes is truly paying attention to the people around us. Visit http://www.happify.com for guided meditations and fun activities to help you build compassion for yourself and others.

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As it turns out, life actually isn't a dress rehearsal. It's an undress rehearsal. We come down here time and time again to practice shedding our ego armor until we can step on the stage of eternity, naked and exposed before God, as God. Exit, cloud left...

~ ~ ~

I imagine truth as a magnificent white-tipped Mountain. At its peak is a deeper and more inclusive experience of the moment. As we move through our lives, Truth Mountain comes in and out of view, calling out to us and reminding us of what is possible. The more truthful we are about our path, the higher our consciousness climbs. When our view is blocked, we know that we still have work to do in the valleys down below-traversing the foothills of illusion, sidestepping the quicksands of artifice, overcoming our fear of (interior) heights. But we will get to the peak, if we are willing to do the work, if we can be truthful with ourselves about the ways we avoid the truth.

~ ~ ~

It's like we figure we are the only ones advocating for ourselves on this inner journey, but we aren't. We're not as alone as we think. While we are on the look-in, God is busily on the look-out for what will serve us. And then, when the moment is right, when we are truly ready to embrace our path, we walk right into the Godself on the bridge across forever, puzzled that we ever imagined ourselves separate.

~ ~ ~

I miss my heart when it closes.

~ ~ ~

I often feel that our greatest individual challenge is to close the gap between our unflattering self-concepts and the truth of our magnificence. To see ourselves through the eyes of those who love us. To love our so-called flaws as gifts from the Lords of Karma. Perhaps this is what we are here to do for those we care about-to hold a reflection of their divinity up before them until they are ready to embrace it as their own.
When our view is blocked, we know that we still have work to do in the valleys below.
~ ~ ~

If All-Oneness is not built on a healthy regard for the rights, boundaries and magnificence of the individual soul, it's All-Nonsense. Grounded spirituality strikes a sacred balance between our experience of unity consciousness and our connection to true-path, that place where we feel both connected to the oneness and deeply connected to our divine purpose in the heart of it. The idea that we are 'All-One' takes on a whole new meaning when we interact with unity from an individuated and clarified purpose. There is the ocean of essence, and there is the individual droplet of meaning. Every soul has a vital role to play in this dance of sacred imagination.

~ ~ ~

There's no such thing as a fully realized master. That's just a hustle. We all have work to do. That's why we're here. To get a little closer...

~ ~ ~

The mythic life begins with our feet firmly planted on Mother Earth. We begin with the root chakra-the quest for Om begins at home-and we work our way up from there. Once the root chakra is satisfied, we proceed to the next chakras. As we heal and expand, there emerges a natural and sustainable movement upward, toward God. With our soles firmly planted, our soul has a leg to stand on in its efforts to go higher. From sole to soul-a sustainable connection to the Godself, one we can heartfully rely on.

~ ~ ~

It is important to grant yourself permission to wander as part of your spiritual journey. So often mischaracterized as lostness, there is a kind of immersion in the not knowing that is actually quite necessary if we are going to find our way home. So much information can come up when we are looking in no particular direction. By surrendering to the unknown, we create the space for a deeper knowing to emerge. In the heart of the not knowing, the paths that we are here to walk reveal themselves.
"By surrendering to the unknown, we create the space for a deeper knowing to emerge."
~ ~ ~

The monkey mind feeds on 'small peanuts': tireless anxieties, petty jealousies, fearful imaginings. Starve it by swimming in a vast ocean of delight.

~ ~ ~

Love is my favorite sexual position.

~ ~ ~

Forgiveness is a beautiful thing, but it's essential that it arises organically. Many of us claim to have forgiven, while still holding toxic emotions below the surface: the forgiveness bypass. The truth is that we cannot will ourselves into forgiveness. If we try to forgive before we have worked through the feelings, inauthenticity blocks our path. We cannot be in the real because we're not emotionally real. Our heart is still back there.

~ ~ ~

The real journey is not one of adapting yourself to someone else's vision, but instead, shaping who you are with your own two hands. The karmic clay you work with lives deep inside your soul bones, awaiting your detection and expression. You are the sculptor of your own reality-don't hand your tools to anyone else.

~ ~ ~

God is an equal opportunity transformer. Everyone has access, everyone stands a chance. So long as we are willing to do the work necessary to clarify our inner channel, the universe will bring us boundless opportunities to shape our soul.

~ ~ ~

'The School of Heart Knocks' is an ongoing institution of higher learning. You don't get out until you're God.
"You are the sculptor of your own reality-don't hand your tools to anyone else."
~ ~ ~

There is such a fine line between relational passion and avoidant intensities. There were moments when my passionate nature was a direct reflection of my aliveness, but there were others when I was just using intensity and drama as a coping strategy, a way to actually hide from a deeper experience of the moment, some kind of addictive anti-mellow drama that procrastinated my relationship with reality. Somewhere below the drama was my real life, waiting in the wings to be lived. It was scary, but it called to me, reminding me that there is more to this life than a sidestepping of the inner world. There is the avoidant life, and then there is the one that is vulnerably true.

~ ~ ~

You can look for a relationship, but you can't look for love. Love finds you when it's ready.

~ ~ ~

The soul has a no-return policy. Once we cross a certain point in our expansion, we can't go back. As we honor our calling, we grant it more space inside of us. Light begets light -at a certain point, there is no way to escape the inner beacon. Our calling begins to soak every aspect of our lives, whatever the cost or inconvenience. We cannot live without our call because our call has become us. Path decisions then come straight from the heart of true-path, and we move only when our soul motor tells us to. Turn on your karmic engine...

~ ~ ~

I hear all the doomsayers, but I believe we've entered into a time of great promise. I don't believe the world will dissolve in the coming years or that we're facing ultimate financial collapse. We'll have challenges, but we'll work them out. I believe that people of sacred purpose are more necessary now, not because tragedy is upon us, but because we're moving beyond survivalism as a guiding principle. We are moving, side by side, heart in heart, towards authenticity as our shared way of being. Of course it's gonna get noisy as egoic walls come tumbling down, of course the energy is going to intensify and frighten us. It comes with the territory. But we will make it through, we just will. We're brilliantly adaptive, and on the deepest, truest levels, we all want to lay down our arms, and move through life from the heart outward. We may be able to endure most anything, but we are built to love.
This article consists of excerpts from Jeff Brown's book, Ascending with both feet on the ground, republished here with permission.

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As it turns out, life actually isn't a dress rehearsal. It's an undress rehearsal. We come down here time and time again to practice shedding our ego armor until we can step on the stage of eternity, naked and exposed before God, as God. Exit, cloud left...

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Bognor Regis

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A UK charity that provides personalised care and support to people with learning disabilities, mental health needs, autism and physical disabilities to take control of their lives.

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Durrington & Chichester

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Coastal West Sussex Mind is a mental health charity in Worthing, Midhurst, Littlehampton, Bognor, Chichester

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Crawley

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Sussex Oakleaf provides a range of support services to people with mental health needs, those with a personality disorder and individuals at risk of homelessness.

We empower people and promote independence by providing recovery focused community wellbeing services, residential care, peer mentoring, housing support and volunteering opportunities.

If you need to speak to someone about your mental health out of hours then please use the following numbers.

Sussex Mental Health Line - 0300 5000 101

Samaritans - 116 123 or jo@samaritans.org

NHS, non emergency number - 111

SANEline - 0300 304 7400

Join our mailing list

Join our email mailing list to be kept up to date with all the latest news about Sussex Oakleaf and local mental health.

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Sussex Oakleaf | Mental Health Support in Sussex

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If you need to speak to someone about your mental health out of hours then please use the following numbers. Sussex Mental Health Line - 0300 5000 101 Samaritans - 116 123 or jo@samaritans.org NHS, non emergency number - 111 SANEline - 0300 304 7400 Join our email mailing list to be kept up to date with all the latest news about Sussex Oakleaf and local mental health.

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Check out the Take Notice column for more about mindfulness

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Check out the Take Notice column for more about mindfulness

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Can compassion be learned? The answer is yes! Sometimes, all it takes is truly paying attention to the people around us. Visit http://www.happify.com for guided meditations and fun activities to help you build compassion for yourself and others.

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TED Talk: Here he talks about self control in terms of cravings, but the same can be said of anger.

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TED Talk: Here he talks about self control in terms of cravings, but the same can be said of anger.

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The secret to self control | Jonathan Bricker | TEDxRainier

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Tips on how to manage our anger, when we haven't yet erupted!

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Tips on how to manage our anger, when we haven't yet erupted!

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Every Saturday night, Bill and Sarah leave their son with a babysitter and go out to dinner. Sarah hopes that by dressing up for date night, it'll keep a spark in their marriage. One night, Sarah puts on a new, little red dress. It's more daring than what she usually wears, so she's nervous to show him.

When he sees it on her, he smiles and gives a little, surprised shake of his head. "You look...different," he says. Sarah feels crushed, but she doesn't say anything. Instead, she feels self-conscious all night and swears to herself that she'll never wear it again.

That night, when they're in bed together and Bill leans in to kiss her, she gives him a quick peck on the cheek, rolls over, and pretends to fall asleep. For the rest of the week, Sarah thinks about the red dress and Bill's comment. She pretends her stomach hurts when Bill wants to make love.

By Saturday, Sarah is fuming mad but holds her feelings in, just so she doesn't have to ask, "What did you mean by 'You look different'?" and say, "That hurt my feelings." What she doesn't know is that if she did so, it would make her feel better. Bill would tell her the truth: He'd never seen her in something like that before, so she caught him off guard. But he liked the way she looked in it.
Sarah's behavior was typical passive-aggression.
Sarah's behavior toward Bill is a classic example of passive-aggressive behavior. Passive-aggression is the indirect expression of anger by someone who is uncomfortable or unable to express his or her anger or hurt feelings honestly and openly.

When both members of a couple have a healthy relationship with anger, they can feel it, say they're upset, discuss what triggered them, and find a resolution and closure. Passive-aggression is a symptom of the fear of conflict. While someone's passive-aggressive behavior may make you instantly feel like you're in the middle of a fight, that's what he or she is trying to avoid. Unfortunately, it makes it much harder to reach resolution and closure, because the anger is always simmering, never rising to the surface to be confronted.

Passive-aggressiveness often stems from one's childhood experience with anger. If you witnessed explosive anger as a child, where a caregiver yelled or displayed physical aggression, you are likely to grow up terrified of the emotion - not just of seeing someone get angry, but of feeling anger, too. Passive-aggression can also spring from caretakers who treated anger like it was always on the emotional 'no' list. Happiness? Yes. Sadness? Sure, everyone feels sad sometimes. Anger? Nope. Not in this house.

When we grow up believing that anger is always scary or is never allowed, we don't learn how to feel it and express it in a way that is healthy, and even beneficial, to a relationship.
Passive-aggression is often a result of bad experiences with anger in childhood.
Over the course of my 35 years working in Santa Monica as a marriage and family therapist, and teacher of anger-management classes, I developed some specific tips for coping with passive-aggression. Passive-aggression is a learned behavior that can be unlearned. To help your partner confront and deal with his or her passive-aggressiveness, you need to be clear that it's not who your partner is that bothers you, but how he or she behaves some of the time. When the passive-aggressive person is you, then you need to take the same steps and remind yourself that it is a behavior that you have the power to change.

What To Do in The Heat of The Moment

When passive-aggression emerges in the middle of a conflict, here are seven steps to take:

1. Chill out. Attempting to begin a dialogue when one or both of you are in a very negative headspace will cause the person who behaves passive-aggressively to shut down or to escalate the situation. Take a minute to chill out and calm down before approaching each other and the issue.

2. Talk it out. Don't try to guess or assume you know what your partner is feeling or thinking. Instead, ask your partner how he or she feels.

3. Brainstorm. The work of being in a successful relationship takes two people. As often as possible, come up with ideas for solutions to your issues together. Make your list of options as long and as wide-ranging as possible.

4. List pros and cons. Once you've finished brainstorming a list of possible solutions, talk through the pros and cons of each idea on the list.
Take the time to relax, talk, brainstorm and list the pros and cons to find a solution.
5. Find the 'win-win' solution. The best solution might be a compromise, but it should be the one where both of you win the most and lose the least.

6. Execute the plan. Take your win-win solution and execute it. It may take some time to see if it works. Make a plan in advance for when you'll come back to evaluate.

7. Evaluate. Did your solution work? If not, try one of the other solutions on your list for another trial period.

Eliminate Passive-Aggressive Behavior in The Long Run

Of course, addressing passive-aggression in the heat of the moment is, at best, a thin bandage. For many couples, passive-aggression is a long-term pattern - and the best way to change the pattern is to work on it together, over time.

Eliminating passive-aggressiveness involves establishing clarity about the dividing lines between you and your partner - and respect for each other's emotional and physical space. It also calls for flexibility. Ideally, you and your partner can get to a place where you feel secure enough in your relationship that you can change your boundaries without fear of losing yourself or the relationship. You will feel flexible in your boundaries because it's your choice, not because your partner is pressuring you.

If your partner is the one who is passive aggressive, you need to make sure he or she knows what it is they do or say that upsets and angers you, but they also need to hear that you love them and that expressing anger will not automatically end your relationship. If you're the passive aggressive one in the relationship, you should be open to hearing what your partner has to say about how you can meet his or her emotional needs.

How To Befriend Your Anger

Here are three steps you can take to understand each other's boundaries and create a healthier relationship with anger:

1. Make a list. Take some quiet time to yourselves to each make a list of some recent issues that have come up in your relationship. Write down the last time you felt angered by something your partner said or did, and the last time you felt hurt by something your partner said or did. Write down one thing you wish you could change about your significant other's behavior and one thing your partner could do to make you feel happier and more secure in your relationship.
The passive-aggressive partner needs to know you won't leave them because of their anger.
2. Draw your boundaries. Looking over your list, can you identify any specific boundaries that would help you in your relationship? The more precise and tailored your request, the better.
If your partner's demand that dinner is on the table every night angers you, don't say, "It upsets me you never cook dinner; I'd be happier if you cooked more." Instead, say, "It would mean a lot to me if you would be in charge of dinner on Monday nights since that's the day I always have the most stress at work." You don't even have to ask that he or she cook the meal if that's not what's most important. Explain that takeout or delivery is okay with you as long as you don't have to think about it or plan it.
3. Take one day at a time. To not make this about one partner needing to fix things and be better for the other, each of you should exchange one boundary or request. Do only one for now and see how it goes. But keep your lists and, in a few weeks, come back together for an update to see how this exercise went and to exchange one more request.

When in passive-aggressive conflict, remember to focus on the present or future rather than rehashing the past. While you may still be upset about the past, it's not going to help you or your partner to keep bringing up old wounds when discussing current problems. Remember to respect your partner's thoughts and feelings, and expect he or she to respect yours too. Don't forget to take responsibility for your behavior.

Finally, even if it's your partner's passive-aggressiveness that has you reading articles online and doing seven-step exercises, remember you're not perfect either. Your focus should be on solving the problem at hand, not on being right, or better, or proving that you're emotionally healthier. Everyone has room to improve and has a role in bettering a relationship.

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Is Passive Aggression Ruining Your Relationship?

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Every Saturday night, Bill and Sarah leave their son with a babysitter and go out to dinner. Sarah hopes that by dressing up for date night, it'll keep a spark in their marriage. One night, Sarah puts on a new, little red dress. It's more daring than what she usually wears, so she's nervous to show him.

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8mins

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The upsides of anger | Dan Moshavi | TEDxBozeman

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TED talk:  Forgiveness in an Age of Anger.

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TED talk:  Forgiveness in an Age of Anger.

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Forgiveness in an Age of Anger | Brant Hansen | TEDxHarrisburg

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TED talk: Anger Management through Compassion

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TED talk: Anger Management through Compassion

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13mins

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Anger, Compassion, and What It Means To Be Strong | Russell Kolts | TEDxOlympia

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A simple guide to help you implement change.

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We are always going through phases of change, whether we notice them as substantial or not. This January one can often seem like the motherload though, with high expectations and suggestions coming at us from all angles.... whether it's giving up something, doing something else or fixing that thing that is 'wrong' with us, there is a sense of this ideal, other self that we should be.

There is a phrase doing the rounds at the moment that is particularly pushing my buttons; "be the best (or better) version of yourself" - eh? What on earth does that mean? To me, there is an implication that if all the boxes are not ticked, I am simply not good enough. I guess it's the word version I react to there - we have so many facets to our beings that to judge some as good and others not so much adds in to our cultural norm of self-criticism.

I do believe in constant awareness of which unmet needs I am playing out for sure, but have learnt that I need to be mindful of looking at the unconscious drivers behind resistance to the changes I would like to stick to. This is not to uncover some "better/best version " but to embrace all of my aspects and recognise that they all need acceptance; even those ones wanting to just sit on the sofa, watching TV and eating cake!

To deny that we love that part and it feels good and label a bad part of us can only get in the way of positive change. So that when you identified that area, situation or action that you felt ready, willing and able to shift, there may just be that sneaking feeling that a New Year resolution has an expiration date. For instance, if you don't quite trust that not relying on sugar or alcohol to get you through times of stress could be forever, delving a little deeper into how the change feels could make this stage the beginning of a new way of life. We need new patterns of enjoyment to want to keep something up - this stuff is emotional. So if we feel better from drinking less, we need to fully acknowledge that and consciously notice a new imprint being laid down that it is worth it to not drink every night. No one creates that level of deep understanding from being told they simply shouldn't drink so much because it's not good for them - we need to feel it.
By really paying attention to how we progress through biochemical, practical and mental adjustment we can understand our patterns and not fall back into old, knee-jerk habits.
The Five Stages of Change

There is a way of looking at the stages we go through to imprint a new habit successfully that can help us see where we are now and what we need to do to move forward as we want.

Stage 1: Preconception - remember back when you were completely innocent of the possibility of this particular change? Maybe before you noticed your coffee intake was related to your snappy mood or that the biscuit habit had crept on the middle pounds. Those were the days you just got on with ignorant bliss and although that sounds pretty free, it can come with an uneasy, underlying sense that we're not quite in control...

Stage 2: Conception - this was the bit where you said, "by golly, I could change that!" and it began to seem possible. This 'eureka moment' can seem a little scary as the realisation that we need this change to feel (or look) how we want to, is going to take time and effort. Looking after ourselves comes with a sense of responsibility and a level of attention that can be quite tiring in itself, but can also throw up a whole host of conflicting inner voices and feelings as we work our way through what that habit really means; physically and emotionally. This phase can go on for moments to years, depending on how willing with are to work with these resistances and meet our true needs.

If you're getting on with the giving up, changing or adding in this-or-that to your life, chances are you're in one of the next two stages of this becoming really embedded.

Stage 3: Preparation - this stage may have come before and really got you to a place where you are ready to shift your lifestyle to a new place. If we've fully prepared, modifications can more easily settle in to a new groove; as if we were simply meant to live like this. If we force the issue before we're ready it can feel like we're struggling to hold them in place. New Year can suffer from the latter because it is a defined point in time and maybe the time rather than the readiness has prompted the action. We can stay in preparation for a long time, maybe reducing sugar in tea before cutting out completely or building up daily exercise towards an ideal for instance. So if your decided change is feeling so dramatic that it is creating stress, it is not failing to modify to what feels right and build from there. Long-term plans take more strategy and subtlety than a sudden swing from Christmas gluttony to New Year evangelism can sometimes provide. It is better to reduce sugar in tea gradually and move towards completely progressively, rather than give it up, not like it and just go back, for instance.

Stage 4: Action - if action happens to coincide with new year, all well and good, but if we've somehow pushed it to pull the apple of the tree before its ripe, well it might not taste that good. That's not to say it can't continue at all, but rather note where any sticking points are or where you need to be more mindful. So this might mean you kind of want to stop that afternoon cake habit, but having quite worked out how to address the raging urges that hit at that time and override all rational plans. Helping breakfast and lunch to be more sustainable can add in the preparation you need along the way; otherwise will-power alone is something we can only sustain for so long before pinging back to old habits that make us feel like we've failed.

Stage 5: Maintenance - here's the future bit where you keep it going. You won't always do it and probably never perfectly, but you can say 'how human of me' and simply pick up again without the need for self-criticism or judgement. All of the knowledge gained before feeds into keeping this part fuelled with ideas and practical solutions.
Mindfulness Exercise to really be with and stay with your change:
Before you examine how your shift makes you feel now, remember back to why you came to this place. Spend a few minutes writing down answers under three headings; why you made this decision, how the old habit made you feel and how you would like to feel from now on. Keep it to refer back to when the lure of that glass of wine as soon as you get home from work seems too strong to resist.

Then repeat this exercise as often as you need (daily if you need) to remind yourself of why you're making this change and truly embed how keeping it up has so much more value than letting it slide. Have a notebook and pen handy to be able to jot down feelings without disturbing your connection.

1. Sit comfortably on the floor or a chair and place your hands on your belly. This immediately uses touch to bring us into body awareness and plug into the instinctive part of our nervous system in the gut.

2. Bring your change to mind and rather than thinking about it in words, feel its effects throughout your whole body as you feel your breath moving in and out.

3. Feel the space, calm and softening that can happen in your body when you pay attention and let go of needing anything, except to be noticing your breath. Feel this imprinting as a safe place to be when you feel caught in the grip of compulsive urges.

4. Come gently out of the practice and move to an action, food or movement that feels nourishing and in the direction you want to go in. Breathe and feel an association with inner calm and this new action evolving.

As seen in Healthista.

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How to Make a Resolution Stick Without Stress - The Five Stages of Change

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We are always going through phases of change, whether we notice them as substantial or not. This January one can often seem like the motherload though, with high expectations and suggestions coming at us from all angles....

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How Mindfulness Empowers Us: An Animation Narrated by Sharon Salzberg

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Evidence-Based Eating Guide - Digital - 1

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To be happy, to me, is to suffer less. If we were not capable of transforming the pain within ourselves, happiness would not be possible.

Many people look for happiness outside themselves, but true happiness must come from inside of us. Our culture tells us that happiness comes from having a lot of money, a lot of power and a high position in society. But if you observe carefully, you will see that many rich and famous people are not happy. Many of them commit suicide.

The Buddha and the monks and nuns of his time did not own anything except their three robes and one bowl. But they were very happy, because they had something extremely precious: freedom.
The Buddha, monks and nuns did not own anything except their three robes and one bowl
According to the Buddha's teachings, the most basic condition for happiness is freedom. Here we do not mean political freedom, but freedom from the mental formations of anger, despair, jealousy and delusion. These mental formations are described by the Buddha as poisons. As long as these poisons are still in our heart, happiness can not be possible.

In order to be free from anger, we have to practice, whether we are Christian, Muslim, Buddhist, Hindu or Jewish. We cannot ask the Buddha, Jesus, God or Mohammed to take anger out of our hearts for us. There are concrete instructions on how to transform the craving, anger and confusion within us. If we follow these instructions and learn to take good care of our suffering, we can help others do the same.
Learn to take good care of our suffering, we can help others do the same.
The Knots of Anger

In our consciousness there are blocks of pain, anger and frustration called internal formations. They are also called knots because they tie us up and obstruct our freedom.

When someone insults us or does something unkind to us, an internal formation is created in our consciousness. If you don't know how to undo the internal knot and transform it, the knot will stay there for a long time. And the next time someone says something or does something to you of the same nature, that internal formation will grow stronger. As knots or blocks of pain in us, our internal formations have the power to push us, to dictate our behavior.

After a while, it becomes very difficult for us to transform, to undo the knots, and we cannot ease the constriction of this crystallized formation. The Sanskrit word for internal formation is samyojana. It means "to crystallize." Every one of us has internal formations that we need to take care of. With the practice of meditation we can undo these knots and experience transformation and healing.
Internal Knots tie us up and obstruct our freedom.
Not all internal formations are unpleasant. There are also pleasant internal formations, but they can still make us suffer. When you taste, hear or see something pleasant, then that pleasure can become a strong internal knot. When the object of your pleasure disappears, you miss it and you begin searching for it. You spend a lot of time and energy trying to experience it again. If you smoke marijuana or drink alcohol and begin to like it, then it becomes an internal formation in your body and in your mind. You cannot get it off your mind. You will always look for more. The strength of the internal knot is pushing you and controlling you. So internal formations deprive us of our freedom.

Falling in love is a big internal formation. Once you are in love, you only think of the other person. You are not free anymore. You cannot do anything; you cannot study, you cannot work, you cannot enjoy the sunshine or the beauty of nature around you. You can only think of the object of your love. That is why we speak about it as a kind of accident: "falling in love." You fall down. You are not stable anymore because you have gotten into an accident. So love can also be an internal knot.

Pleasant or unpleasant, both kinds of knots take away our liberty. That is why we should guard our body and our mind very carefully, to prevent these knots from taking root in us. Drugs, alcohol and tobacco can create internal formations in our body. And anger, craving, jealousy, despair can create internal formations in our mind.
Falling in love is a big internal formation.
Training in Aggression

Anger is an internal formation, and since it makes us suffer, we try our best to get rid of it. Psychologists like the expression, "getting it out of your system." And they speak about venting anger, like ventilating a room filled with smoke. Some psychologists say that when the energy of anger arises in you, you should ventilate it by hitting a pillow, kicking something, or by going into the forest to yell and shout.

As a kid you were not supposed to say certain swear words. Your parents may not have allowed you to say these words because they are harmful, they damage relationships. So you went into the woods or to an isolated place and shouted these words very clearly, very strongly, in order to relieve the feeling of oppression. This is also venting.

People who use venting techniques like hitting a pillow or shouting are actually rehearsing anger. When someone is angry and vents their anger by hitting a pillow, they are learning a dangerous habit. They are training in aggression. Instead, our approach is to generate the energy of mindfulness and embrace anger every time it manifests.
People who use venting techniques are actually rehearsing anger.
Treating Anger with Tenderness

Mindfulness does not fight anger or despair. Mindfulness is there in order to recognize. To be mindful of something is to recognize that something is there in the present moment. Mindfulness is the capacity of being aware of what is going on in the present moment. "Breathing in, I know that anger has manifested in me; breathing out, I smile towards my anger." This is not an act of suppression or of fighting. It is an act of recognizing. Once we recognize our anger, we embrace it with a lot of awareness, a lot of tenderness.

When it is cold in your room, you turn on the heater, and the heater begins to send out waves of hot air. The cold air doesn't have to leave the room for the room to become warm. The cold air is embraced by the hot air and becomes warm-there's no fighting at all between them.
Mindfulness does not fight anger or despair.
We practice taking care of our anger in the same way. Mindfulness recognizes anger, is aware of its presence, accepts and allows it to be there. Mindfulness is like a big brother who does not suppress his younger brother's suffering. He simply says, "Dear brother, I'm here for you." You take your younger brother in your arms and you comfort him. This is exactly our practice.

Imagine a mother getting angry with her baby and hitting him when he cries. That mother does not know that she and her baby are one. We are mothers of our anger and we have to help our baby, our anger, not fight and destroy it. Our anger is us and our compassion is also us. To meditate does not mean to fight. In Buddhism, the practice of meditation should be the practice of embracing and transforming, not of fighting.
Mindfulness is like a big brother who does not suppress his younger brother's suffering.
Using Anger, Using Suffering

To grow the tree of enlightenment, we must make good use of our afflictions, our suffering. It is like growing lotus flowers; we cannot grow a lotus on marble. We cannot grow a lotus without mud.

Practitioners of meditation do not discriminate against or reject their internal formations. We do not transform ourselves into a battle field, good fighting evil. We treat our afflictions, our anger, our jealousy with a lot of tenderness. When anger comes up in us, we should begin to practice mindful breathing right away: "Breathing in, I know that anger is in me. Breathing out, I am taking good care of my anger." We behave exactly like a mother: "Breathing in, I know that my child is crying. Breathing out, I will take good care of my child." This is the practice of compassion.

If you don't know how to treat yourself with compassion, how can you treat another person with compassion? When anger arises, continue to practice mindful breathing and mindful walking to generate the energy of mindfulness. Continue to embrace tenderly the energy of anger within you. Anger may continue to be there for sometime, but you are safe, because the Buddha is in you, helping you to take good care of your anger. The energy of mindfulness is the energy of the Buddha. When you practice mindful breathing and embrace your anger, you are under the protection of the Buddha. There is no doubt about it: the Buddha is embracing you and your anger with a lot of compassion.
We cannot grow a lotus without mud.
Giving and Receiving Mindfulness Energy

When you are angry, when you feel despair, you practice mindful breathing, mindful walking, to generate the energy of mindfulness. This energy allows you to recognize and embrace your painful feelings. And if your mindfulness is not strong enough, you ask a brother or a sister in the practice to sit close to you, to breathe with you, to walk with you in order to support you with his or her mindfulness energy.

Practicing mindfulness does not mean that you have to do everything on your own. You can practice with the support of your friends. They can generate enough mindfulness energy to help you take care of your strong emotions.

We can also support others with our mindfulness when they are in difficulty. When our child is drowning in a strong emotion, we can hold his or her hand and say, "My dear one, breathe. Breathe in and out with mommy, with daddy." We can also invite our child to do walking meditation with us, gently taking her hand and helping her calm down, with each step. When you give your child some of your mindfulness energy, she will be able to calm down very quickly and embrace her emotions.
Give your child some of your mindfulness energy and they will calm down very quickly.
Recognizing, Embracing, Relieving the Suffering of Anger

The first function of mindfulness is to recognize, not to fight. "Breathing in, I know that anger has manifested in me. Hello, my little anger." And breathing out, "I will take good care of you."

Once we have recognized our anger, we embrace it. This is the second function of mindfulness and it is a very pleasant practice. Instead of fighting, we are taking good care of our emotion. If you know how to embrace your anger, something will change.

It is like cooking potatoes. You cover the pot and then the water will begin to boil. You must keep the stove on for at least twenty minutes for the potatoes to cook. Your anger is a kind of potato and you cannot eat a raw potato.

Mindfulness is like the fire cooking the potatoes of anger. The first few minutes of recognizing and embracing your anger with tenderness can bring results. You get some relief. Anger is still there, but you do not suffer so much anymore, because you know how to take care of your baby. So the third function of mindfulness is soothing, relieving. Anger is there, but it is being taken care of. The situation is no longer in chaos, with the crying baby left all alone. The mother is there to take care of the baby and the situation is under control.
Once we have recognized our anger, we embrace it.
Keeping Mindfulness Alive

And who is this mother? The mother is the living Buddha. The capacity of being mindful, the capacity of being understanding, loving and caring is the Buddha in us. Every time we are capable of generating mindfulness, it makes the Buddha in us a reality. With the Buddha in you, you have nothing to worry about anymore. Everything will be fine if you know how to keep the Buddha within you alive.

It is important to recognize that we always have the Buddha in us. Even if we are angry, unkind or in despair, the Buddha is always within us. This means we always have the potential to be mindful, to be understanding, to be loving.

We need to practice mindful breathing or walking in order to touch the Buddha within us. When you touch the seed of mindfulness that lies in your consciousness, the Buddha will manifest in your mind consciousness and embrace your anger. You don't have to worry; just continue to practice breathing or walking to keep the Buddha alive. Then everything will be fine. The Buddha recognizes. The Buddha embraces. The Buddha relieves, and the Buddha looks deeply into the nature of anger. The Buddha understands. And this understanding will bring about transformation.
The Buddha is always within us.
The energy of mindfulness contains the energy of concentration, as well as the energy of insight. Concentration helps you to focus on just one thing. With concentration, the energy of looking becomes more powerful.

Because of that it can make a breakthrough that is insight. Insight always has the power of liberating you. If mindfulness is there, and you know how to keep mindfulness alive, concentration will be there too. And if you know how to keep concentration alive, insight will also come. So mindfulness recognizes, embraces and relieves. Mindfulness helps us look deeply in order to gain insight. Insight is the liberating factor. It is what frees us and allows transformation to happen. This is the Buddhist practice of taking care of anger.

Every time you give your internal formations a bath of mindfulness, the blocks of pain in you become lighter and less dangerous. So give your anger, your despair, your sorrow a bath of mindfulness every day-that is your practice. If mindfulness is not there, it is very unpleasant to have these seeds come up. But if you know how to generate the energy of mindfulness, it is very healing to invite them up every day and embrace them. And after several days or weeks of bringing them up daily and helping them go back down again, you create good circulation in your psyche, and the symptoms of mental illness will begin to disappear.

Mindfulness does the work of massaging your internal formations, your blocks of suffering. You have to allow them to circulate, and this is possible only if you are not afraid of them. If you learn not to fear your knots of suffering, you can learn how to embrace them with the energy of mindfulness, and transform them.

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How to Release Anger through Mindfulness

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To be happy, to me, is to suffer less. If we were not capable of transforming the pain within ourselves, happiness would not be possible. Many people look for happiness outside themselves, but true happiness must come from inside of us.

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In each of us, there is a young, suffering child. We have all had times of difficulty as children and many of us have experienced trauma. To protect and defend ourselves against future suffering, we often try to forget those painful times. Every time we're in touch with the experience of suffering, we believe we can't bear it, and we stuff our feelings and memories deep down in our unconscious mind. It may be that we haven't dared to face this child for many decades.

But just because we may have ignored the child doesn't mean she or he isn't there. The wounded child is always there, trying to get our attention. The child says, "I'm here. I'm here. You can't avoid me. You can't run away from me." We want to end our suffering by sending the child to a deep place inside of us and staying as far away as possible. But running away doesn't end our suffering; it only prolongs it.

The wounded child asks for care and love, but we do the opposite. We run away because we're afraid of suffering. The block of pain and sorrow in us feels overwhelming. Even if we have time, we don't come home to ourselves. We try to keep ourselves constantly entertained - watching television or movies, socializing, or using alcohol or drugs - because we don't want to experience that suffering all over again.

The wounded child is in each cell of our body. There is no cell of our body that does not have that wounded child in it. We don't have to look far into the past for that child. We only have to look deeply and we can be in touch with him. The suffering of that wounded child is lying inside us, right now, in the present moment.
We each have an inner child inside us, whom me must acknowledge, embrace and love.
But just as the suffering is present in every cell of our body, so are the seeds of awakened understanding and happiness handed down to us from our ancestors. We just have to use them. We have a lamp inside us, the lamp of mindfulness, which we can light anytime. The oil of that lamp is our breathing, our steps, and our peaceful smile. We have to light up that lamp of mindfulness so it's light will shine out and the darkness will dissipate. Our practice is to light up the lamp.

Listening

When we speak of listening with compassion, we usually think of listening to someone else. But we must also listen to the wounded child inside us. Sometimes the wounded child in us needs all our attention. That little child might emerge from the depths of your consciousness and ask for your attention. If you are mindful, you will hear his or her voice calling for help. At that moment, instead of paying attention to whatever is in front of you, go back and tenderly embrace the wounded child. You can talk directly to the child with the language of love, saying, "In the past, I left you alone. I went away from you. Now, I am very sorry. I am going to embrace you." You can say, "Darling, I am here for you. I will take good care of you. I know you suffer so much. I have been so busy. I have neglected you, and now I have learned a way to come back to you." If necessary, you have to cry together with that child. Whenever you need to, you can sit and breathe with the child. "Breathing in, I go back to my wounded child; breathing out, I take good care of my wounded child."

If you know how to go back to him or her and listen carefully every day, for five or ten minutes, healing will take place. When you climb a beautiful mountain, invite your child within to climb with you. When you contemplate the sunset, invite her to enjoy it with you. If you do that for a few weeks or a few months, the wounded child in you will experience healing.

Our Ancestors' Inner Children

With practice, we can see that our wounded child is not only us. Our wounded child may represent several generations. Our mother may have suffered throughout her life. Our father may have suffered. Perhaps our parents weren't able to look after the wounded child in themselves. So when we're embracing the wounded child in us, we're embracing all the wounded children of our past generations. This practice is not a practice for ourselves alone, but for numberless generations of ancestors and descendants.
Often our wounded child represents several generations before us.
Our ancestors may not have known how to care for their wounded child within, so they transmitted their wounded child to us. Our practice is to end this cycle. If we can heal our wounded child, we will not only liberate ourselves, but we will also help liberate whoever has hurt or abused us. The abuser may also have been a victim of abuse. There are people who have practiced with their inner child for a long time, who have had a lessening of their suffering and have experienced transformation. Their relationships with their family and friends have become much easier.

The Importance of Compassion and Understanding

We suffer because we have not been touched by compassion and understanding. If we generate the energy of mindfulness, understanding, and compassion for our wounded child, we will suffer much less. When we generate mindfulness, compassion and understanding become possible and we can allow people to love us. Before, we may have been suspicious of everything and everyone. Compassion helps us relate to others and restore communication.

The people around us, our family and friends, may also have a severely wounded child inside. If we've managed to help ourselves, we can also help them. When we've healed ourselves, our relationships with others become much easier. There's more peace and more love in us.

Mind Consciousness

The energy of mindfulness is the salve that will recognize and heal the child within. But how do we cultivate this energy?

We can divide consciousness into two parts. One part is mind consciousness and the other is store consciousness. Mind consciousness is our active awareness. Western psychology calls it 'the conscious mind.' To cultivate the energy of mindfulness, we try to engage our active awareness in all our activities and be truly present with whatever we are doing. We want to be mindful as we drink our tea or drive through the city. When we walk, we want to be aware that we are walking. When we breathe, we want to be aware that we are breathing.
Mind consciousness is being actively aware and present in every activity.
Store Consciousness

Store consciousness, also called root consciousness, is the base of our consciousness. In Western psychology, it's called 'the unconscious mind.' It's where all our past experiences are stored. Store consciousness has the capacity to learn and to process information.

Consciousness is like a house in which the basement is our store consciousness and the living room is our mind consciousness. Mental formations like anger, sorrow, or joy, rest in the store consciousness in the form of seeds. We have a seed of anger, despair, discrimination, fear; a seed of mindfulness, compassion; a seed of understanding, and so on. Store consciousness is made of the totality of the seeds, and it is also the soil that preserves and maintains all the seeds. The seeds stay there until we hear, see, read, or think of something that touches a seed and makes us feel the anger, joy, or sorrow. This is a seed coming up and manifesting on the level of mind consciousness, in our living room. Now we no longer call it a seed, but a mental formation.

The 'Seeds' of Our Minds

Whenever a seed, say the seed of anger, comes up into our living room and manifests as a mental formation, the first thing we can do is to touch the seed of mindfulness and invite it to come up too.

Our practice is based on the insight that nonduality - anger is not an enemy. Both mindfulness and anger are ourselves. Mindfulness is there not to suppress or fight against anger, but to recognize and take care of it - like a big brother helping a younger brother. So the energy of anger is recognized and embraced tenderly by the energy of mindfulness.

Every time we need the energy of mindfulness, we just touch that seed with our mindful breathing or mindful walking, smiling, and then we have the energy ready to do the work of recognizing, embracing, and later on, looking deeply and transforming. Within the seed of mindfulness is the seed of concentration. With these two energies, we can liberate ourselves from afflictions.
Mindfulness is like a seed and, like anger, can grow if you nurture it.
Occupying the Living Room

Our blocks of pain, sorrow, anger, and despair always want to come up into our mind consciousness; into our living room, because they've grown big and need our attention. They want to emerge, but we don't want these uninvited guests to come up because they're painful to look at. So we try to block their way. We want them to stay asleep down in the basement. We don't want to face them, so our habit is to fill the living room with other guests. Whenever we have ten or fifteen minutes of free time, we do anything we can to keep our living room occupied. We call a friend. We pick up a book. We turn on the television. We go for a drive. We hope that if the living room is occupied, these unpleasant mental formations will not come up.

But all mental formations need to circulate. If we don't let them come up, it creates bad circulation in our psyche, and symptoms of mental illness and depression begin to manifest in our mind and body.

Sometimes when we have a headache, so we take aspirin, but our headache doesn't go away. Sometimes this kind of headache can be a symptom of mental illness. Perhaps we have allergies. We think it's a physical problem, but allergies can also be a symptom of mental illness. We are advised by doctors to take drugs, but sometimes these will continue to suppress our internal formations, making our sickness worse.

Dismantling Barriers

If we can learn not to fear our knots of suffering, we slowly begin to let them circulate up into our living room. We begin to learn how to embrace them and transform them with the energy of mindfulness. When we dismantle the barrier between the basement and the living room, blocks of pain will come up and we will have to suffer a bit. Our inner child may have a lot of fear and anger stored up from being down in the basement for so long. There is no way to avoid it.
Headaches can be symptoms of mental formations that haven't been acknowledged. Step 1: Recognize the Inner Child
The first function of mindfulness is to recognize and not to fight. We can stop at any time and become aware of the child within us. When we recognize the wounded child for the first time, all we need to do is be aware of him or her and say hello. That's all. Perhaps this child is sad. If we notice this we can just breathe in and say to ourselves, "Breathing in, I know that sorrow has manifested in me. Hello, my sorrow. Breathing out, I will take good care of you."
Step 2: Embrace the Inner Child
Once we have recognized our inner child, the second function of mindfulness is to embrace him or her. This is a very pleasant practice. Instead of fighting our emotions, we are taking good care of ourselves. Mindfulness brings with it an ally - concentration. The first few minutes of recognizing and embracing our inner child with tenderness will bring some relief. The difficult emotions will still be there, but we won't suffer as much anymore.
Step 3: Soothe and Relieve the Inner Child
After recognizing and embracing our inner child, the third function of mindfulness is to soothe and relieve our difficult emotions. Just by holding this child gently, we are soothing our difficult emotions and we can begin to feel at ease. When we embrace our strong emotions with mindfulness and concentration, we'll be able to see the roots of these mental formations. We'll know where our suffering has come from. When we see the roots of things, our suffering will lessen. So mindfulness recognizes, embraces, and relieves.

If mindfulness is there, and we know how to keep mindfulness alive, concentration will be there too. And if we know how to keep the concentration alive, insight will also come. The energy of mindfulness enables us to look deeply and gain the insight we need so that transformation is possible.

Adapted from Reconciliation: Healing The Inner Child (2010) by Thich Nhat Hanh, with permission from Parallax Press, Berkeley, California.

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In each of us, there is a young, suffering child. We have all had times of difficulty as children and many of us have experienced trauma. To protect and defend ourselves against future suffering, we often try to forget those painful times.

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American Warriors basketball player Draymond Green has a reputation for being a "hothead." Suspended after a championship series game, he made headlines after being arrested for slapping a fan at a bar, an infraction that could incur fines or jail time.

It's impossible to know what prompted Green to lash out in these situations without getting inside his head. But, if he's like the many hundreds of people I've worked with over my 40 years as an anger management specialist, it's likely he feels out of control around his anger, and may not even understand its root causes.

Why do we Get Angry?

Like all emotions, anger serves a purpose, typically alerting us that we are suffering from some form of distress. This is important, because although anger can be uncomfortable mentally and physically, it can also motivate us to address our underlying needs, desires, or perceived threats. It's unprocessed anger that can lead to conflict, social isolation, problems at work, substance abuse, depression, shame, and even incarceration.
An angry Draymond Green
In my new book, Overcoming Destructive Anger: Strategies That Work, I outline what I've learned about the nature of anger-what triggers it, how it affects our bodies and our minds, and what we can do to manage it effectively. Luckily, there are ways to maintain a healthy dose of anger without letting it rule you-whether you're an average person trying to manage the stresses of everyday life or a star basketball player.

The Anatomy of Anger

Not everyone processes anger by punching someone or being aggressive. Some people express anger passive-aggressively or direct their anger toward themselves; others deny their anger, or become silent and withdrawn. None of these are healthy reactions. But because many of us are predisposed toward anger-either because of our biology, how we were treated by others in the past, or what we observed from family members, partners, friends, or even the media-we may not have learned other ways to cope.
Processing anger
Anger usually begins with a triggering event that challenges your internal harmony and well-being. It may or may not be related to another person's behavior-it could also be due to circumstances, such as a sudden illness. A trigger may involve a single negative event or a series of events that combine to affect your mood. Or a trigger can even be imaginary, based on something you anticipate happening in the future.

Whatever the trigger, how you respond to it is the result of a series of expectations you have about how people should behave or about how life should play out, some of which may be quite unrealistic. For example, you may feel that your friends should always be available to help when you need them, or that you should never have to feel the effects of aging. If you have these expectations, then experiencing the unavailability of a friend or arthritic pain in your joints may trigger you to respond in anger.
Being triggered into anger
Being Aware of your Thought Process

Anger can also result from how you choose to appraise a triggering event. You may think the event has a deeper, more general meaning, such as when your spouse comes home late from work because of a traffic jam and you interpret it as uncaring or disrespectful. Being more aware of your thought processes here can help you avoid getting lost in stories of what your spouse's behavior might mean.

Usually, anger is a reaction to other uncomfortable feelings below the surface, such as hurt, disappointment, sadness, anxiety, embarrassment, or shame. Even if these uncomfortable emotions are not acknowledged in the moment, they may still be there.

Sadly, too many people tend to want to flee these feelings before they fully understand them-and that's where mindfulness comes in.
Suppressing truth leads to anger
Three Skills for Managing Anger

To manage anger in a healthier way-and to prevent it from turning destructive-involves self-reflection, using skills from three broad areas of understanding and practice: mindfulness and mindfulness meditation, self-compassion, and self-awareness.

How can these help? Mindfulness and mindfulness meditation help you examine your own experiences without reacting to them or becoming overwhelmed. Practicing mindfulness and meditation can help teach you that your thoughts, feelings, and physical reactions are only temporary rather than a fixed part of who you are. This gives you increased freedom to choose how to react to them.
Mindfulness can help to relieve anger
Understanding your Emotions

For example, through mindfulness-acceptance of your moment-to-moment experience-you may be able to say to yourself in a moment of anger, "This is a feeling I'm experiencing right now," creating the sense that you are the observer and in control. This awareness allows you to ponder the choices available to you in responding to anger. It can also help you to be more accepting of your thoughts and feelings, so that you don't have to push them away.

Support for this comes from studies showing an association between mindfulness and the ability to differentiate between different emotions-an ability that, in turn, helps you better regulate negative emotions. In a 2011 review of mindfulness research, authors Daphne Davis and Jeffrey Hayes of Pennsylvania State University found that mindfulness "predicts relationship satisfaction, ability to respond constructively to relationship stress, skill in identifying and communicating emotions to one's partner, amount of relationship conflict, negativity, and empathy." In addition, "people with higher trait mindfulness reported less emotional stress in response to relationship conflict and entered conflict discussion with less anger and anxiety."
Being able to differentiate between emotions
The Power of Self-Compassion

Once you are mindfully aware of your experiences, self-compassion involves being sensitive to your own suffering and accepting yourself without judgment, as well as seeing yourself as deserving of nurturing and care. It embodies neither self-pity nor self-indulgence, but rather a healthy affirmation of oneself. Practicing self-compassion allows you to recognize anger as a signal of underlying pain that must be addressed. Furthermore, it can help you to judge your emotions less harshly, another way to mitigate anger.

Research by self-compassion scholars, such as Kristen Neff, has shown that self-compassion increases emotional resilience and stability, and decreases negative self-evaluations, defensiveness, and the need to see oneself as better than others. In a series of studies on self-compassion, researchers found that "people high in self-compassion appear to cognize about negative events in ways that reduce their impact" and that "self-compassionate participants had more self-relevant thoughts that reflected self-kindness, common humanity, and mindful acceptance" than those who were low in self-compassion. All of this bodes well for decreasing anger.
Self compassion can help decrease anger
Self-Awareness Skills

When practiced together, mindfulness and self-compassion skills "reduce reactivity, strengthen autonomy, promote emotional sensitivity, enhance understanding of historical sources of our hurts, and provide guidelines for safe, effective communication," says Harvey Aronson, author of Buddhist Practice on Western Ground.

There are other self-awareness skills that can help us look deeply into each experience and further our capacity for healthy anger. For example, I often ask my clients to fill out an anger log (after they've calmed down) to get them in touch with the types of situations that trigger anger for them and the feelings and thoughts that precede and follow a triggering event. The anger log can make you more skillful at altering the course of anger progression by giving you information about where you get stuck.

By reviewing your thoughts and being open to new ways of thinking, as well as understanding your personal histories and emotions, you can learn how to be more compassionate for yourself and others.

Self awareness skills lead to compassion
A Healthier Kind of Anger

Of course, one of the challenges to reducing unhealthy anger is that sometimes anger feels positive in the moment you experience it. Anger can give you a cortisol rush that makes you feel alive and energized. It can also help you avoid taking responsibility for your own decisions, since anger is a way of blaming others for your suffering. Plus, anger can temporarily give you what you want: It can distract you from pain and threatening feelings, while making others feel anxious or threatened, thus allowing you to gain the upper hand. No doubt Green is privy to these positive impacts.

But regularly directing anger at someone is likely to make him or her less supportive of you in the long run and possibly withdraw, leaving you more isolated and vulnerable. Feeling and expressing anger frequently is a drain on your body and health-not to mention your work life and relationships.
Overcoming anger
If we make a commitment to ourselves to aim for healthier expressions of anger, we do a great service to ourselves and to others. Mindfulness, self-compassion, and self-awareness can lead us toward greater compassion for those around us, and to more authentic, happy relationships. It may take some discipline to look at anger this deeply, and there may be setbacks along the way. But, in the end, understanding and managing anger will lead to a more fulfilling and authentic life.

It may even save your basketball career.
This article originally appeared on Greater Good, the online magazine of the Greater Good Science Center at UC Berkeley."

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American Warriors basketball player Draymond Green has a reputation for being a "hothead." Suspended after a championship series game, he made headlines after being arrested for slapping a fan at a bar, an infraction that could incur fines or jail time. It's impossible to know what prompted Green to lash out in these situations without getting inside his head.

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( NaturalHealth365) We've all heard about the link between chronic stress and poor physical health. But, now, research out of Pennsylvania State University in State College has found a direct correlation between negative emotions and increased inflammation in the body.

Simply put, these negative emotions - over time - place a tremendous burden on our immune system and increase the risk of many serious health problems.

Editor's note: To learn more about how to keep the immune system strong - click here for FREE access to my upcoming event, The Immune Defense Summit. Don't miss it!

Inflammation is a process within the body that is a natural response to injury, illness or infection. High or chronic levels of inflammation are associated with a higher risk of a range of health conditions including arthritis, fibromyalgia, diabetes and many others.

How (exactly) do negative emotions hurt the body?

The data for this new study was collected using a two-tiered approach.

Subjects completed questionnaires recording their feelings and mood both in the moment and over time. The assessments were conducted over a two week period, allowing the researchers to map the study participants' emotional profiles.

During this time, their immune system responses were also assessed. This was accomplished through testing blood samples for common markers of internal inflammation.

The researchers determined that people who experienced negative emotions or bad moods several times throughout the day for extended periods had consistently higher inflammation biomarkers. When their blood was tested right after a negative emotion had been experienced, levels of inflammation were the highest.

Conversely, positive emotions and moods were associated with lowered levels of inflammation, even if these feelings were only experienced for a short period of time. The study results were published in the journal Brain, Behavior, and Immunity.

Undeniable truth: Managing stress and negative emotions is crucial to health

Chronic stress and negative emotions are already a known health risk. A negative mood and outlook can compromise the immune system, impair cells at the DNA level and exacerbate chronic illness. Stress can also affect memory and increase the risk of health crises such as a heart attack or stroke.

The study results bring new evidence affirming the importance of mood, emotions and outlook to physical health. They also underscore the importance of managing stress levels and finding ways to minimize its effects.

By the way, the study participants were from a wide range of racial, ethnic and socioeconomic backgrounds - so the results are representative of a diverse society. That said, the researchers admit further research on negative emotions (and their impact on us) is warranted to learn more.

No doubt, the researchers are hoping that these results inspire medical professionals to encourage their patients to manage their stress and maximize positive emotional states in their daily lives.

Take action today: Manage chronic stress with diet, exercise and self care

What works for improving mood and outlook can vary from one individual to the next. But, of course, regular physical activity and a nutritious diet - rich in organic fruits and vegetables - are cornerstones of physical and emotional health.

Other effective techniques for stress management include deep breathing, yoga, hot baths, getting a massage, meditation and a daily spiritual practice. Owning a pet, spending time in nature and expressing daily gratitude can also greatly improve your outlook on life.

Sources for this article include:

MedicalNewsToday.com
NaturalHealth365.com

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Negative emotions can cause chronic inflammation | NaturalHealth365

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( NaturalHealth365) We've all heard about the link between chronic stress and poor physical health. But, now, research out of Pennsylvania State University in State College has found a direct correlation between negative emotions and increased inflammation in the body.

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Having a stuffy nose is never a good experience. Not only do you have difficulty breathing and doing your daily tasks, but it can also interfere with your sleep and may even come with other symptoms like headache. But what causes a stuffy nose in the first place, and what is the best way to get rid of it?

Contrary to what most people think, a stuffy nose does not mean that there's excessive mucus clogging the nasal passages. In reality, it occurs when the blood vessels in the sinuses become irritated and inflamed, causing the nasal tissues to swell. Excessive mucus production may manifest with it, though.

According to the American Academy of Otolaryngology-Head and Neck Surgery, there are several primary causes of stuffy nose, which include:

* Infections, like the common cold - A stuffy nose may be caused by airborne viruses. When absorbed by the nose, the body releases the chemical histamine, which increases blood flow to the nose and causes swelling of the nasal tissue.

* Allergies - Also known as allergic rhinitis, hay fever, grass fever, rose fever or summertime colds, this happens when there's an exaggerated inflammatory response to a particular substance. Common allergens include pollen, animal dander, mold or house dust.

* Vasomotor rhinitis - This is also called nonallergic rhinitis. Although it has the same symptoms as allergic rhinitis, this is a different condition as it does not involve the immune system. It can have many causes such as:

◦ Pregnancy

◦ Psychological stress

◦ Poor thyroid function

◦ Exposure to irritating substances like tobacco smoke or perfume

◦ Excessive and prolonged use of decongesting nasal sprays

* Structural abnormalities - People who have deformities in their nose and nasal septum, usually caused by injury, may be prone to stuffy nose. Enlargement of the adenoids, nasal tumors and foreign bodies (such as when children stick small toys into their nose) can be lumped in this category.

6 Ways to Help Get Rid of a Stuffy Nose Fast

The good news is there are simple home remedies that can help alleviate nasal congestion. Try any of these tips and see how effective they are in relieving your stuffy nose:

1. Keep yourself hydrated - Getting enough liquids in your system helps thin the mucus in your nasal passages, pushing them out and decreasing the pressure in your sinuses. Ideally, filtered water should be your beverage of choice, but you can also turn to warm tea, soup, homemade bone broth or coconut water to ease the congestion.

2. Take a hot shower - Step into your shower, turn on the hot water and breathe in the steam. The steam helps reduce inflammation and thin out the mucus in your nasal passageways, allowing your breathing to return to normal, even for a short while.

If you don't feel like bathing, or if you already have but want more relief, you can simply turn on the hot tap water in your bathroom sink. Let the water flow until it reaches the right temperature, put your head above the sink and place a towel over your head. Let the steam build and breathe in deeply. Just make sure not to burn your face on the steam or the hot water.

3. Decongest with a humidifier - If you want an easy way to relieve a stuffy nose, you can use a humidifier. This machine works by converting water into moisture, which then fills the air and adds humidity. This added moisture can help thin the mucus in the nose, as well as soothe the swollen blood vessels and irritated tissues in your nose.

Warm-mist or cool-mist humidifiers are both effective, but if you have a child at home, you may want to use the latter to prevent accidental burning. Always keep the humidifier clean by wiping it down with a 10 percent bleach solution (1 part bleach to 9 parts water) every day, or by following the given instructions. This will prevent mold and bacteria growth.

4. Use a neti pot - Neti pots are not a new trend - rather, they're making a comeback, as they've actually been used for centuries by Ayurvedic practitioners in India. Called "nasal irrigation," this technique makes use of salt water, and is an effective and gentle way to clear up allergens and mucus from nasal passages.

But do neti pots work? Published research claims they do. A 2007 study published in the Archives of Otolaryngology-Head and Neck Surgery journal found that among adults who dealt with chronic sinus and nasal problems, those who did nasal irrigation had greater improvement of symptoms as opposed to those who used saline sprays.

However, remember to use sterile or distilled water when using a neti pot. Do not use tap water due to its potential to harbor contaminants. Here's what to do:

1. Stand next to a sink, your head directly above it.

2. Put the neti pot's spout in one nostril, and then tilt it until the salt water goes into your nasal passageway.

3. Once the water flows inside, it will come out through the other nostril. Let it empty into the sink. Repeat the process, for about a minute. Then do the same to the other nostril.

5. Try a warm compress - This is a simple way to relieve the discomfort that a stuffy nose brings. Soak a towel in warm water, wring out the excess liquid and then place it on the upper part of your face, covering your forehead, eyes, cheek and nose. The warmth from the towel helps ease inflammation and opens up the nasal passageways. You can also try adding salt to the hot water to boost its effect. The saline solution's hypertonicity can help eliminate congestion.

6. Use saline sprays - These can be bought in pharmacies without a doctor's prescription. Saline sprays work by shrinking the swollen tissues in the nasal passageways by drawing out water. They also dilute mucus to ease congestion and provide moisture to the nasal cavity.

If you want to make your own saline spray, it's easy: Simply dissolve 2 teaspoons of pure sea salt or Himalayan salt in half a cup of water, bring to a boil, and then let it cool. Place in a squirt bottle or use a dropper to apply into each nostril.

Other Stuffy Nose Home Remedies You Can Try

The strategies mentioned above are the easiest methods to help treat or cure a stuffy nose. However, there may be instances that they do not provide adequate relief. In this case, you may try other ways to help ease the congestion, especially if you're already having trouble with sleep or other daily activities. Here's how to relieve a stuffy nose with easy holistic remedies:

* Try garlic - Known for its antibacterial and antifungal properties, garlic is said to have potential in easing common cold-related congestion. One research found that people who took a garlic supplement for three months during the cold season had fewer colds compared to those who were given a placebo.

You can try adding garlic to your food, but here's another technique: Slice up some cloves, place in a small pot with a cup of water, and let it heat up until it's steaming. Carefully inhale the steam (be careful not to burn yourself, though).

* Do a face massage or DIY acupressure - Simply giving your sinuses a gentle massage using your fingertips may help ease the symptoms. Alternately, you can try DIY acupressure. Try placing light pressure on the bridge of your nose using your thumb and index finger. With your other hand, touch the muscles located at either side of the back of your neck.

* Eat horseradish - It contains high amounts of sulfur that may help ease the effects of sinusitis, including mucus buildup. Eating horseradish helps eliminate thick mucus while thinning down new mucus, so it can drain effectively.

Simply place a pinch of freshly grated horseradish into your mouth until the flavor fades. You can use up to a teaspoon if the congestion is really bad. Once the flavor disappears, swallow the horseradish. This helps remove mucus from the back of the throat as well. Don't worry if your mucus production seems to increase after trying horseradish - it might just mean that the body is working to eliminate the stored mucus in your passageways.

* Sip on apple cider vinegar (ACV) - An all-around remedy for many health problems, ACV may help ease congestion in your nasal passageways as well. It contains potassium that can help dilute mucus to be expelled more easily, as well as prevents bacteria growth - a contributor to nasal congestion - with its acetic acid. To use this, just mix a teaspoon in a glass of water and sip on it.

* Drink peppermint tea - The menthol in the tea may help eliminate stuffiness. Use fresh or dried peppermint leaves to make tea, and then try adding lemon and a teaspoon of raw honey, which both have mucolytic properties.

Do Essential Oils Work for a Stuffy Nose?

The aromatherapeutic uses of essential oils is a practice that has spanned many centuries, owing to the oil's potential for emotional and physical health issues, including nasal congestion. One particular essential oil that brings about this benefit is eucalyptus oil.

According to one 2009 study, published in the journal Laryngoscope, 1,8 cineole, the main component in eucalyptus oil, is a safe and effective remedy for sinusitis. It works by clearing mucus from airways, suppressing cough, and clearing bacteria and other microbes from the air.

The best way to use essential oils for stuffy nose is through inhalation. Add your oil of choice to hot water to produce a therapeutic steam. Adding a drop to your bathwater, mixing it in your massage lotion and placing a few drops on a handkerchief may also work.

Please note that essential oils are highly concentrated and should not be directly rubbed on your skin or any mucous membrane, otherwise they may cause unwanted side effects. Dilute them first with a carrier oil like coconut, sweet almond or jojoba oil, and/or do a skin patch test prior to using them.

Always Stay Protected From Colds and Flu

As mentioned above, infections such as the common cold and flu are a common cause of nasal congestion. In fact, they are one of the top reasons for doctor visits and sick days, both for employees and schoolchildren. An average American adult will suffer between two and four colds each year.

The good news is that there are lifestyle hacks, herbal remedies and supplements that may help fight the common cold virus - giving your immune system ample support to defend your body against viral attacks. Read this article " Natural Cold Remedies: What Works, What Doesn't" for tips on how to ward off the common cold and the symptoms it brings - including stuffy nose.

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Having a stuffy nose is never a good experience. Not only do you have difficulty breathing and doing your daily tasks, but it can also interfere with your sleep and may even come with other symptoms like headache. But what causes a stuffy nose in the first place, and what is the best way to get rid of it?

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When you look around your home, is your mind sidelined by stacks of papers, piles of toys, heaps of laundry and an array of random stuff cluttering up your countertops, desk, dressers and virtually any other flat surface? Clutter is not just an eyesore but something that can have a significant effect on your mind, mood and even your productivity.

You may intrinsically feel the weight of clutter when it surrounds you, but research also bears this out, putting into more concrete terms an otherwise subjective matter. The recent popularity of Marie Kondo, a Japanese organizing consultant, and other decluttering methods is a testimony to the number of people who are affected by too much stuff - and desire to do away with it.

"Clutter is an overabundance of possessions that collectively create chaotic and disorderly living spaces," Joseph Ferrari, a professor of psychology at DePaul University in Chicago, told The New York Times.

The truth is, though, that not everyone is affected by clutter in the same way, which is why Ferrari and colleagues questioned three groups of adults in different stages of their life to find out clutter's effects across generations.

Clutter Linked to Procrastination, Life Dissatisfaction

Ferrari's study involved college students, young adults in their 20s and 30s, and older adults in their 50s. In particular, the researchers were looking at how chronic procrastination may lead to clutter, as putting off getting rid of things you no longer need or want inevitably leads to clutter.

A strong association was found between procrastination and clutter problems in all of the groups, and clutter problems also led to a significant decrease in satisfaction with life among older adults.

The results suggest that having a tendency to procrastinate enables a "lifelong pattern of responses to one's environment that become increasingly maladaptive throughout the life cycle," while at the same time contributes to people putting off the decision to dispose of unnecessary items. According to the study, which is published in Current Psychology:

"Procrastination and clutter are remarkably common problems for many people. Virtually all adults have spaces in their homes filled with unused, unwanted, or neglected possessions waiting for the possessor to find an opportune time to take action, whether that action is to keep, sell, donate, give away or dispose of those objects.

Disposition of possessions can be an unpleasant task, one that if left undone can create a distressing amount of clutter."

Clutter May Increase Stress Hormones, Especially in Women

Your home can be a peaceful sanctuary or a source of stress. Which one is dictated, in part, by perceived levels of clutter.

Researchers at University of Southern California analyzed 60 dual-income spouses' self-guided home tours for the frequency of words describing clutter, an unfinished home, restfulness or nature. Those who spoke of their home more frequently as cluttered or unfinished had higher stressful home scores.

In turn, women with higher stressful home scores tended to be stressed at the start of the day, and stress levels persisted throughout the day, as evidenced by cortisol (stress hormone) levels. On the other hand, women who perceived their homes to be more restorative had cortisol levels that declined throughout the day.

What's more, women living in cluttered homes had increased depressed mood over the course of the day. The opposite held true for women with restorative homes. Overall, women who described their homes as disorderly were more likely to suffer from depressed mood, fatigue in the evening, poor coping skills and difficulty transitioning from work to home.

Men didn't seem to be as stressed out by clutter as women, but this could be because they didn't spend as much time on housework after work as women did. Among men who did more housework, cortisol levels tended to be raised similarly to the women's.

Clutter Disrupts Your Focus, Contributes to Unhealthy Eating

Entering an environment that's cluttered is like entering a state of chaos. The fact is, your visual system's ability to process information from multiple objects at the same time is limited.

As researchers wrote in the Journal of Neuroscience, "Multiple stimuli present in the visual field at the same time compete for neural representation by mutually suppressing their evoked activity throughout visual cortex, providing a neural correlate for the limited processing capacity of the visual system."

In other words, when you're in an organized, uncluttered space, your brain has an easier time processing everything that's there, which frees up space to focus on other things.

A cluttered kitchen can also make you more vulnerable to making unhealthy food choices, particularly if you're also in a chaotic frame of mind. People with extremely cluttered homes are also 77 percent more likely to be overweight or obese.

Why Do People Accumulate so Much Stuff?

Getting to the bottom of clutter requires looking into why people have so much stuff in the first place. Most experts on the topic will agree that half the battle lies in accumulating less to begin with, so make a conscious decision about whether you really need to bring a new item into your home.

Not only does buying stuff you don't need have environmental consequences, but it will also end up stored somewhere in your home, where you'll need to expend mental and physical energy cleaning it, moving it and deciding what to do with it. The latter part is harder than it sounds, and people tend to avoid making decisions about getting rid of their stuff for a variety of reasons, including:

A desire to avoid wastefulness

Loss of self-identity associated with disposal of the item, especially those associated with personal meaning or attachment

Overattachment to items

"Even disposal contemplations that involve seemingly ordinary, mundane possessions can induce feelings of uncertainty and ambivalence. As adults age, they typically amass more possessions, making clutter more problematic for individuals who don't routinely take time to purge," Ferrari and colleagues wrote.

Digital Clutter Is Similar to Physical Clutter

Is your email inbox in the six figures? Do you have digital files, photos and folders stored in so many different places that you'd be hard pressed to find something important when you need it?

This type of digital clutter creates much of the same anxiety and stress as physical clutter. An unorganized inbox or online photo album, for instance, drains your mental energy and time. And you may feel anxious about how to deal with all of your digital files - what should you keep? Where should you store it? What's safe to delete?

While digital clutter doesn't take up the same physical space as other clutter, and may be easier to detach from, since you can turn off your computer or phone and ignore it if you so choose, you should still make a point to minimize digital clutter in your life.

For starters, be very choosy about giving out your email and try to deal with emails as they come in, responding right away and then deleting. If it's something you need to save for later, move the email to a folder you've created for that purpose.

Overwhelmed by Clutter? Start Small

Clutter can be overwhelming, causing you to avoid going through it and making matters worse as piles get ever larger. There are many ways to get started that will break up the monotonous task into manageable bits:

Set a timer for 10 minutes and declutter until the timer goes off, putting items into bags to donate or trash/recycle - if you do this daily, you'll notice a tremendous difference

Choose one room, drawer, closet or cabinet and tackle that first

Designate several bins for the purpose, labeling them "donate," "trash," "put away" and "recycle" - as you see items out of place in your home, put them in the appropriate bin

Start by getting rid of trash

Give away one item each day, or fill one trash bag with items to donate once a week or month

If you tend to hold on to items because of a sentimental attachment, Ferrari recommends using a hands-off approach. "If you're going to declutter, don't touch the item. Don't pick it up," he told the Times, "Have somebody else hold the pair of black pants and say, 'Do you need this?' Once you touch the item, you are less likely to get rid of it."

Get Your Mind in the Right Place

Often, we fail to declutter out of fear that we will miss an item or find a use for it later. You may also feel like you should keep items out of obligation because you paid money for them or received them as a gift. Changing your mindset here is important, because ultimately those items are keeping you from mental peace and calm.

Let go of any items that bring you down mentally or emotionally. Using the one-year rule can help - if you haven't used it in a year, get rid of it. It can help to visualize what you want your space to look like.

Then schedule time to declutter on your calendar so you'll commit to the "appointment." You may want to start with the worst, most stress-inducing spot in your home, because once it's done, you'll feel like you can tackle anything.

Starting with items in plain sight works well. Once you've cleared off countertops, nightstands and dressers, you can move to decluttering your cabinets and drawers. Be sure to designate a spot to handle incoming papers, and anything you don't need (like junk mail) should be recycled immediately.

If you have significant clutter, hiring a professional organizer can help, but resist the urge to start out by buying a bunch of organizational bins and containers. Do the decluttering first, and then choose storage options that fit the items you have remaining. Further, it's not necessary to have professional help - if you tackle clutter one object at a time, you'll still reap great rewards.

For times when you feel resistant to parting with an item, and you can't figure out why, try using the Emotional Freedom Technique (EFT) to tap away any anxiety, fear or other negative emotions that come up when you think about clearing clutter, and live by these basic ground rules:

* Handle an item only once - Once you pick it up, either put it away, give it away or throw it away. Do not simply put it back down again in the same cluttered pile.

* If you buy something new, get rid of something old - If you buy a new set of glassware, donate the old set you no longer need. Likewise for new items of clothing, shoes or bedding and even computers, toys and electronics.

* You only need one - You probably have multiples of many objects unnecessarily. You only need one wine opener, one set of barbecue tools, one hair dryer and so on. If you have multiple items of the same object that you don't need, be ruthless in getting it down to one.

This applies to items you may need multiples of too, like bedsheets or towels. You may need two or three sets, but do you really need 10?

The more you tend to and remove physical and digital clutter in your life, the more space you'll clear up to focus on what makes you happy. Removing the distracting clutter is a first and necessary step to achieving inner peace, focus and, ultimately, a more satisfying existence.

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Are You Surrounded and Stressed by Clutter?

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When you look around your home, is your mind sidelined by stacks of papers, piles of toys, heaps of laundry and an array of random stuff cluttering up your countertops, desk, dressers and virtually any other flat surface? Clutter is not just an eyesore but something that can have a significant effect on your mind, mood and even your productivity.

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30 Tips in 30 Days Designed to Help You Take Control of Your Health

This article is included in Dr. Mercola's All-Time Top 30 Health Tips series. Every day during the month of January, a new tip will be added that will help you take control of your health. Want to see the full list? Click here.

With household cleaner use being as dangerous for your lung health as long-term smoking, clearing out your cleaning cabinet could be a really simple way of safeguarding your family's health. It's true, research from the University of Bergen in Norway has demonstrated that once-weekly use of cleaning products for 20 years may be equivalent to smoking 20 cigarettes a day for 10 to 20 years.

The authors postulate the damage could be attributed to the irritation most chemicals cause on the mucous membranes lining your lungs. Over time, this can result in persistent changes and airway remodeling. As noted by senior author Cecilie Svanes, Ph.D., professor at the University of Bergen Center for International Health:

"[W]hen you think of inhaling small particles from cleaning agents that are meant for cleaning the floor and not your lungs, maybe it is not so surprising ...

The take-home message of this study is that in the long run cleaning chemicals very likely cause rather substantial damage to your lungs. These chemicals are usually unnecessary; microfiber cloths and water are more than enough for most purposes."

Household cleaning agents and personal care products are also the second and third most frequent cause for calls to poison control in the U.S., beating out both antipsychotics and antidepressants.

Household Products Create as Much Air Pollution as Cars

Other recent research confirmed that many consumer products release volatile organic compounds (VOCs) as they evaporate, and once these chemicals migrate outside your home, they react with nitrogen oxides and heat, transforming into ozone. When exposed to sunlight, the VOCs transform into fine particulate matter.

In this way, common household products contribute to air pollution, not just inside the home but also outdoors. In fact, according to an air quality evaluation in the Los Angeles area, the amount of VOCs released by consumer products is two to three times greater than previously estimated.

While the list of VOCs is exceedingly long, study team member Jessica Gilman, a research chemist at the National Oceanic and Atmospheric Administration (NOAA), notes that the easiest way to identify VOC-containing products is to look for the word "fragrances" on the label, as up to 2,000 different VOCs can be listed simply as "fragrance."

Two popular ones are limonene and beta-Pinene, frequently used in cleaning products and air fresheners as they smell like lemon and pine trees. The investigation was inspired by earlier measurements in Los Angeles demonstrating concentrations of VOCs were higher than could be predicted by burning fossil-fuels alone.

Previous estimates by the U.S. Environmental Protection Agency (EPA) had found 75 percent of VOC emissions were from vehicles, but this study places the split closer to 50 percent, suggesting new air quality models may have to be adopted in order to reduce air pollution originating from consumer products.

These findings also highlight the importance of addressing your indoor air quality, as VOCs are typically seven times higher indoors than outdoors. For a list of strategies you can use to lower and remediate indoor air pollution, see " Reduce Indoor Air Pollution." A key strategy, however, is to stop introducing toxic chemicals into your home, and cleaning products are a major source.

Exposure to Cleaning Agents Has Both Acute and Long-Term Health Ramifications

While exposure to cleaning products in the long term may be equivalent to smoking, you may also suffer more immediate health consequences. A 2015 study evaluating exposure to cleaning products against short-term respiratory effects in women with asthma found the use of specific products at work exacerbated the participants' condition. Long-term or chronic exposure to household cleaners and disinfectants has also been linked to:

* An increase in asthmatic symptoms, increasing your risk of long-term effects associated with asthma, including chronic obstructive pulmonary disease, lung infections and scarred lung tissue. Individuals who suffer from diseases that fall under the umbrella of chronic obstructive pulmonary disease may also experience frequent wheezing, coughing, chest tightness and increasing breathlessness

* Irregularities in menstruation

The most acutely dangerous cleaning products are corrosive drain cleaners, acidic toilet bowl cleaners and oven cleaners. Corrosive chemicals can cause severe burns, while chlorine bleach and ammonia-containing products produce fumes that are irritating to your eyes, throat and lungs.

Additionally, chlorine and ammonia pose a further threat as they react with other chemicals to form damaging gases. Fragrances added to many cleaning solutions can also trigger headaches and migraines.

Mixing Cleaning Products Can Have Lethal Effects

Your cleaning products may also have lethal effects if you mix them together. For instance, mixing bleach with an ammonia-based product produces a toxic gas called chloramines, exposure to which may trigger chest pain, wheezing, shortness of breath and pneumonia.

Ammonia is commonly found in glass and window cleaners or interior and exterior paints, making bleach a poor choice for cleanup after painting. Combining bleach with an acid-based cleaner produces chlorine gas, which when combined with water will make hydrochloric and hypochlorous acids.

Even low levels of exposure for a short time will result in eye, nose and throat irritation. Higher-level exposure will result in chest pain, vomiting, breathing difficulty and chemical-induced pneumonia. Vinegar is a mild acid, and mixing bleach with this common household liquid can result in chemical burns of your eyes and lungs. Other acid-based products include drain cleaner, toilet bowl cleaner and automatic dishwasher detergents.

Bleach will also react with oven cleaners, hydrogen peroxide and some insecticides to produce toxic gas. Mixing bleach with products that contain isopropyl alcohol, such as rubbing alcohol, can produce gasses that have the potential to damage your nervous system, eyes, lungs, kidneys and liver.

Ultimately, mixing any two commercial cleaners or drain cleaners together is a dangerous proposition, and the hazard inherent in the use of these cleaners is significant enough without the additional risks associated with mixing unknown chemicals.

8 Nontoxic Household Cleaning Products You Can Use

One of the primary reasons for cleaning your home regularly is to clear out many of the toxic chemicals accumulating in your dust. Flame-retardant chemicals and phthalates are among them, along with thousands of species of bacteria and fungi.

A clean and decluttered home is a sanctuary from the outside world, but if you use rubber gloves and spray harsh chemicals to get the job done, you're likely doing more harm than good. Research shows even products labeled green, natural and organic emit hazardous air pollutants.

The good news is you really don't need to buy chemical cleansers to keep your home spick-and-span. Keeping a few natural and nontoxic staples on hand will allow you to clean your home from top to bottom, saving you money to boot. Core staples to consider include the following. In the sections that follow, I'll provide guidance on how to use them all.

Baking Soda and White Vinegar - Two Powerful Multiuse Cleaning Agents

In preparation for the Statue of Liberty's 100th anniversary in 1986, 99 years' worth of coal tar had to be removed from its inner copper walls, without causing damage. Baking soda - more than 100 tons - was the cleaner of choice, so there's a good chance it can remove dirt and grime around your home too. Here are a few examples of how it can be used:

Nonscratch scrub for metals and porcelain.

Nontoxic oven cleaner - Sprinkle 1 cup or more of baking soda over the bottom of the oven, then cover the baking soda with enough water to make a thick paste. Let the mixture set overnight. The next morning, the grease will be easy to wipe off. When you have cleaned up the worst of the mess, dab a bit of liquid detergent or soap on a sponge and wash the remaining residue from the oven.

Drain cleaner - To unclog a drain, pour one-half to 1 cup of baking soda down the drain, then slowly pour one-half to 1 cup of vinegar in after it. Cover the drain and let sit for 15 minutes. If it bubbles like a volcano, it means it's working as planned. Flush with a gallon of boiling water.

Carpet deodorizer - Liberally sprinkle baking soda over the carpet. Wait at least 15 minutes, then vacuum thoroughly.

Distilled white vinegar is another cleaning staple that has a long history of use. Depending on your age, you may recall your grandmother washing windows with a mixture of white vinegar and water. Indeed, it makes for a great window cleaner, but it also has disinfectant properties, with research showing white vinegar is useful for disinfection against Escherichia coli (E. coli), provided it's a freshly prepared solution of at least 50 percent vinegar.

For disinfecting purposes, one study found spraying vinegar, followed by hydrogen peroxide, was effective for killing a variety of bacteria, including E. coli, Listeria and Salmonella. You can also spray white vinegar onto a dusting of baking soda to clean your tubs and tile floors.

A vinegar and water mixture makes a great all-purpose countertop cleaner as well, but for stone counters, use rubbing alcohol or vodka with water instead, as the acidity of the vinegar may harm surfaces such as marble and granite. For heavier-duty cleaning, like mildew on your bathroom grout, spray vinegar straight onto the area, let set for 30 minutes, then scrub with a sponge and warm water.

15 Ways to Clean With Lemons

Lemons, both the juice and peel, can be used throughout your home for cleaning and deodorizing. For example, you can use them to clean and freshen your:

Windows - Lemon juice cuts through grease and grime on windows and glass. Try combining it with one-fourth cup white vinegar, 1 tablespoon of cornstarch and 2 cups of warm water for a phenomenal window cleaner.

All-Natural Antibacterial Cleaning Suggestions Using Castile Soap, Hydrogen Peroxide and Coconut Oil

Castile soap is natural, biodegradable, chemical-free and incredibly versatile. You can use it for personal care, laundry and cleaning around your home. For instance, mixing baking soda with a small amount of liquid castile soap makes an excellent paste for cleaning your tub and shower.

For a homemade antibacterial solution, mix 2 cups of water with 3 tablespoons of castile soap and 20 to 30 drops of tea tree oil. Spray onto the surface (such as toilet seat or sink), then wipe off. You can even make a homemade dishwasher detergent by mixing equal parts of liquid castile soap and water.

Hydrogen peroxide is another antibacterial option. For general cleaning around the house, simply add 20 to 30 drops of citrus essential oil to a spritzer bottle filled with 3 percent hydrogen peroxide. Spray surface and wipe off. It's great on greasy surfaces such as your kitchen counters.

Coconut oil also has antiviral, antibacterial and antifungal compounds that have been shown to inactivate microorganisms such as bacteria, yeast and fungi. Around the home, coconut oil is particularly useful for cleaning, sanitizing and conditioning wood items, such as cutting boards and furniture, but you can also use it for lubricating squeaky hinges and sticky mechanisms instead of WD-40.

It also works well for moisturizing and softening leather goods in lieu of leather conditioners and for removing chewing gum from virtually any area, including carpets and hair.

Essential Oils Have Countless Uses

Essential oils deserve a category of their own, as their uses for household cleaning are only limited by your imagination. Many essential oils have antibacterial, antifungal and antiviral activity and can be added as a boost to your homemade cleaners.

For instance, to make a homemade cleaning scrub with antibacterial activity, simply add a few drops of lavender oil to baking soda. Some of the most popular essential oils for cleaning include lemon, peppermint and tea tree, with tea tree showing antiviral activity against viruses like influenza A. Sweet orange is another option, which has been shown to work against E. coli and Salmonella.

Essential oils can also be diffused around your home for a natural, therapeutic air freshener. Ditch the toxic sprays, candles and plug-ins for an essential oil diffuser instead. They not only smell wonderful but can have beneficial effects on your mood and stress levels.

Unlike synthetic fragrances, which pollute your air, essential oils may actually help to improve indoor air quality. In the case of fungi and mold, for instance, essential oils from heartwood, marjoram, cinnamon, lemon basil, caraway, bay tree, fir, peppermint, pine, cedar leaf and manuka may be helpful, as they all have antifungal properties.

In addition, you can easily freshen your laundry without risking your family's health simply by spritzing your wet laundry with a mix of water and a few drops of essential oil before placing it in the dryer. Alternatively, add a dozen or so drops to an old wool sock, and put it in the dryer with your laundry. For more information on the properties of individual essential oils, be sure to check out our " Ultimate Guide to Herbal Oils."

Homemade Laundry Detergent and Bleach Alternative

Once you dip your toe into the world of natural cleaning, you'll realize there's virtually no reason to resort to toxic chemical sprays and powders. You can reach a superior level of clean using simple ingredients you probably have in your kitchen right now. And feel free to be creative, as some of the best combinations are found through experimentation.

You can even make your own laundry detergent, adding in any essential oils you like for a natural scent. Here's a recipe from Mommypotamus to get you started. Happy natural cleaning!

For whites, consider this recipe for a bleach alternative, courtesy of Beyond Toxics.

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Weekly Cleaning Habit Can Be Worse Than 20 Years of Smoking 20 Cigarettes Daily

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30 Tips in 30 Days Designed to Help You Take Control of Your Health This article is included in Dr. Mercola's All-Time Top 30 Health Tips series. Every day during the month of January, a new tip will be added that will help you take control of your health.

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34 Sneaky Ways to Make Your Family Healthier (Without Them Knowing)

Have you ever heard something along the lines of "Ewww... I'm not eating that!" when you tried serving loved ones a healthy meal? If you're trying to become more healthy and your partner and/or children don't see the point and have no desire to change their ways, it can be a real challenge.

But don't let their initial resistance stop you from pursuing new ways to be healthy. There are actually many simple, sneaky things you can do to improve both your health and that of reluctant members of your family... and they don't even need to know! Read on for 34 easy ways to be healthy that are good for you and your loved ones.

What to Do About Picky Eaters?

A quick point before we dive in to the tips is understanding that you don't actually have to get your spouse or children to do what you do. As much as you might like them to join you in your eating healthier campaign, the fact remains that forcing them into doing something they are reluctant to do almost never works. If they're going to make lasting lifestyle changes, they will need to come to that decision themselves.

Having said that, it doesn't mean you cannot positively influence the situation. When your partner or other family members see how much better you're looking and feeling, you are leading by example. Sometimes people have to see before they can believe. Be patient and non-confrontational and before you know it, you're more than likely to have a convert or two.

In the meantime, here are 34 tips to get all of you moving in the right direction.

34 Tips to Improve Your Family's Health Without Them Noticing

#1. Switch to organic ingredients wherever possible. This helps to eliminate hidden pesticides and other dangerous chemicals. It also means you won't be consuming genetically modified foods and other potential contaminants that are putting your loved ones at a higher risk for all sorts of health problems and diseases. An added bonus is that organic farming methods are more sustainable and easier on our already overloaded environment.

#2. Make healthy, home-cooked meals that include plenty of organic and non-GMO fresh fruits, vegetables, whole grains, legumes (pulses), beans, nuts, and seeds. If you haven't been cooking meals at home, they'll probably notice this one. 🙂 But this is truly the best way to have control over what goes into the meals your family is consuming.

#3. Be ready for the snack attack. Have plenty of healthy snacks available including fresh fruit and vegetables (already chopped), organic nut butters, popcorn (not the microwave variety − more on that later), chia seed pudding, homemade protein bars, plain yogurt, and hummus. Put the unhealthy, highly processed snacks way in the back of the cupboard, or better yet, toss them out.

#4. Steam vegetables lightly for just a few minutes rather than boiling them into a mush. This retains the maximum nutrients possible, and they also have more flavor.

#5. Replace ordinary table salt with an unrefined, high quality salt. Most of us are getting too much of the wrong kind of salt in our diets. Table salt, although fortified with iodine, is bleached and devoid of minerals and trace elements. Rather than improving health, regular table salt can have quite the opposite effect. Even sea salt can be an unhealthy choice these days, owing to increasing ocean contamination and the presence of microplastics. Other better salt options include Himalayan pink salt, Persian blue salt, Murray River salt from Australia, Hawaiian red salt, and Hawaiian black lava salt - all of which are rich in minerals and trace elements.

#6. Try adding freshly chopped herbs in addition to (or in lieu of) using quality salt for seasoning. In addition to being flavorful, fresh, organic herbs contain loads of nutrients.

#7. Substitute organic, low-sodium soy sauce for regular soy sauce in a recipe. Most of the soy grown in the U.S. is genetically modified, so stick to organic versions only. Another great option is to try some coconut aminos in place of soy sauce.

#8. Switch to healthier oils for cooking. Vegetable oils are known as some of the worst offenders when it comes to causing inflammation. Oils to avoid include canola, soy, sunflower, safflower, and cottonseed oils. Much better, healthier oils include extra virgin olive oil, avocado, almond, coconut, sesame, walnut, flaxseed, unrefined palm, butter, or ghee. Take care with some of these oils, however, as some of them are heat sensitive and best used for making things like salad dressings. Others are good for cooking.

#9. Substitute that convenient but fake "whipped cream" in the frozen dairy food section with real whipped cream. It might take a couple more minutes to prepare, but real whipped cream doesn't have all the added sugar and hydrogenated fats. You can also easily make a non-dairy, vegan whipped cream using coconut cream and vanilla or soaked cashews.

#10. Cook your rice, quinoa, and other grains in bone broth instead of water. Bone broth provides you with an incredibly concentrated source of the vitamins, minerals, amino acids, collagen, and vital proteins your body needs to thrive.
#11. Substitute regular wheat pasta with organic whole grain or quinoa pasta.
#12. Substitute regular wheat flour in a recipe with gluten-free flour and one teaspoon xanthan gum (per cup of regular flour in the recipe) for a gut-friendly alternative.

#13. Serve every evening meal with a big green salad. Heart-healthy greens such as kale, spinach, arugula, and watercress can be used in place of (or in addition to) lighter and more watery greens like iceberg lettuce and romaine. This provides a big boost of healthy nutrients and phytochemicals.

#14. Make your own salad dressings rather than relying upon bottled salad dressing. This helps you to eliminate the added sugar, unhealthy fats, table salt, and preservatives typically found in store-bought bottled dressings. Simply combine freshly squeezed lemon or lime juice or balsamic vinegar with extra virgin olive oil (or other healthy oil of your choice) in a 2:1 ratio. Then to customize it by adding things like freshly chopped herbs, garlic, freshly ground black pepper, Dijon mustard, and/or a drizzle of honey. This creates a healthy and delicious dressing that's so much better for you than the grocery store bottled variety.

#15. Instead of croutons on the salad, sprinkle it liberally with nuts like almonds, cashews, pecans, or walnuts for a dose of healthy fats. Roasted chickpeas are another healthy crouton replacement.

#16. Instead of buying flavored yogurt, take plain Greek yogurt and add your own additions. This could include any or all of the following for a delicious and much more nutritious breakfast or snack option: vanilla protein powder, organic berries, chopped unsalted nuts, ground flaxseed, cinnamon or vanilla, and a drizzle of honey.

#17. Substitute chopped dates or unsweetened applesauce for sugar in a recipe. There are lots of resources online to help you figure out how to substitute healthier sweeteners for table sugar. Simply Google "sugar substitutes for baking."

#18. Serve sparkling water with fruit slices or a drop or two of citrus essential oils instead of sugar- and chemical-laden sodas. (For more healthy water options, check out our Detox Water recipes.)

#19. Swap some or all of the chocolate chips in a recipe for cacao nibs. While they are a little more bitter, they are still delicious. This is how chocolate chips start life anyway, and this eliminates the sugar and other additives.

#20. Baking a cake? Trade some of the butter in chocolate icing with an equal amount of avocado. It will be deliciously creamy, you won't taste the avocado, but you will add vitamins, minerals, and healthy fats.
#21. If making a pie with a graham cracker crumb base, swap out the cracker crumbs for an organic, whole grain, high-fiber crunchy cereal crushed up in the food processor.
#22. Baking a fruit pie? Rather than using lard or butter in the pie crust, substitute 100 percent fruit spread. By adding fruit spread to the dry ingredients (just enough to help it hold together) this cuts the cholesterol and saturated fat. Also, the natural flavors of the fruit will complement what's in your pie.

#23. Substitute cauliflower for white potatoes in many recipes, and grated steamed or stir-fried cauliflower makes a good substitute for white rice. These cauliflower substitutes are especially helpful if you're following a low carb or ketogenic diet. ( Click here to learn how to make Tangy Cauliflower Rice.)

#24. If you're still using margarine, stop! The reasons are numerous: it's high in unhealthy fats, made with genetically modified ingredients, lacking in vitamins and minerals, and full of trans-fatty acids. Using margarine on your toast and in your cooking is more like using plastic! Substitute with real butter, or for an even healthier vegan option, use mashed avocado or unsweetened applesauce or mashed banana for the fat in a recipe.

#25. Substitute organic almond, rice, or hemp seed milk for cow's milk in recipes. Many people have an intolerance to cow's milk and are lacking the lactase enzyme required to break it down in the gut. Cow's milk may be fine for calves, but it's not a great health food for humans. If do you use dairy, stick to organic versions.

#26. Substitute coconut milk for heavy cream in many recipes. Place a can of coconut milk in the fridge for several hours and use the thick cream that rises to the top of the can. ( For a yummy Pumpkin Pie Pudding recipe that uses coconut cream, click here.)

#27. Need a healthy vegan substitute for eggs? Try flaxseed! For each egg called for in a recipe, mix one tablespoon of freshly ground flaxseed with three tablespoons of warm water; whisk it up and refrigerate for 5-10 minutes prior to substituting it for an egg in any baked recipe.

#28. If you eat bread, ditch the processed white bread and choose organic, whole grain or sourdough bread instead. Processed white bread has very little nutrition or fiber and too many chemicals and carbs. Whole grain bread (particularly when made with heirloom grains) offers some vitamins, minerals, and beneficial fiber for the gut. Sourdough bread is a fermented food which has benefits for your gut microbiome.

#29. Use dried beans instead of canned beans. It might take a little more forethought and effort (just some easy soaking and boiling) but they are tastier, you avoid the excess sodium and preservatives, and save money at the same time. Not to mention that the lining of cans is a source of harmful BPA. If you do use canned foods, look for cans marked as BPA-free.

#30. When having pancakes or waffles, swap ordinary white flour for whole grain or buckwheat. Rather than loading pancakes with processed syrup, top them with fresh fruit like sliced bananas, blueberries, or strawberries and a light drizzle of raw honey or real maple syrup. (For a tasty pancake recipe that doesn't use any flour at all, check out our Healthy Chocolate Banana Bread Pancake recipe.)

#31. Serve sweet potato fries rather than ordinary fries. They are loaded with far more minerals and vitamins than their white cousins, and contain fewer carbs.

#32. Make your own trail mix. Premade mixes are usually filled with candy, dried fruit of questionable origin, and salted nuts. You can easily make your own trail mix with organic unsalted nuts, dark chocolate nibs, and organic dried fruit.

#33. Stop making microwave popcorn - it's about as unhealthy a food as can possibly be imagined. First off, the bag is lined with perfluorooctanoic acid (PFOA), which is a potential carcinogen. Second, many of the ingredients are genetically modified, and hydrogenated fats and artificial flavors are frequently used. Instead, get yourself a hot-air popcorn machine. It's very quick to use and the family will love it. Top popcorn with a little melted organic butter or coconut oil, add a sprinkling of hemp seeds or sesame seeds and a little pink salt, and you have a real, healthy food.

#34. Lastly, but most importantly, make the time as often as possible to sit down and eat as a family. Doing this is great for the mental health of each member of the family and meal time is a good time to reconnect and see how everyone is doing and provide support for one another.

We hope you have enjoyed these 34 ways to become more healthy. Be sure to comment below with your favorites and let us know if you have something to add to the list.
Organixx Organic Bone Broth Protein provides you with all the refined proteins, vitamins, and minerals of the healthiest bone broth... without any of the hassle of trying to cook it yourself and keep it on hand!

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34 Sneaky Ways to Make Your Family Healthier (Without Them Knowing)

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Have you ever heard something along the lines of "Ewww... I'm not eating that!" when you tried serving loved ones a healthy meal? If you're trying to become more healthy and your partner and/or children don't see the point and have no desire to change their ways, it can be a real challenge.

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Fight Depression Naturally - Apps on Google Play

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This app is designed to help with Depression treatment and controlling stress by advising mood enhancing foods, teaching the importance of writing wellness journals and how to get adequate sleep during depressive episodes. ♥ 20 Super foods that removes depressing thoughts and anxiety A beautiful description of the foods items that can enhance your mood and release feel-good chemicals which will make you happy in no time.

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As it turns out, what you eat can have a massive impact on your mood. Making a few simple changes to your diet can make a difference for your mental health. Discover the stunning power of mood-boosting foods and nutrients.
Can you remember a time when you weren't in a good mood?

At a Food Revolution Network retreat, I asked team members to say three words about how they were feeling. When it was my turn, one of the words I used was sad.

Looking at me, you would have never known that's how I felt. On the outside, I looked happy - I was even laughing not long before we started the exercise. But how I looked was a far cry from what was going on in my heart and in my mind.

Can You Boost Your Mood Naturally?

The truth is, we've all felt sad or even "down in the dumps." And sometimes, no matter how hard you try, it's hard to turn that frown upside down.

If you ever feel down, or lonely, you're hardly alone. We live in a world where depression is at an all-time high. Worldwide, depression affects 322 million people.

As a result, some doctors now prescribe antidepressants like they were candy. According to the CDC, antidepressants are one of the three most common prescription drugs that Americans take.

As humans, we're made to experience a rainbow of emotions. And sometimes feeling sad is an important part of life. But most of us would like a little more (or a lot more!) levity.

Can you boost your mood naturally? A re there certain mood-boosting foods you should eat? And are there any foods you should avoid if you want to feel your best?

According to science, the answer is sure to put a smile on your face.

8 Nutrients That Can Increase Your Happiness

Research has found eight nutrients, in particular, that make a significant contribution to supporting healthy brain function - and to fighting depression and mood disorders.

Some of the studies focus on supplements because they're easier to study than food. But these nutrients are all found in foods, too!

So let's take a look at these eight nutrients. And then, we'll review 16 mood-boosting foods that are rich in them.

1) Vitamin C

Between the years 1500 and 1800, scurvy killed an estimated two million sailors. Albert Szent-Györgyi didn't discover the scurvy-prevention miracle of vitamin C until the 1930s. His discovery became foundational to the modern understanding of nutrition.

And now, we know that vitamin C does a lot more than prevent scurvy. It enables your body to use carbohydrates, fats, and proteins efficiently.

Vitamin C is essential to your body's ability to make neurotransmitters, including dopamine, noradrenaline, and serotonin. These neurotransmitters provide mood stability and the prevention of depression.

In 2013, a clinical trial published in the The American Journal of Clinical Nutrition replenished blood levels of vitamin C to normal among acutely hospitalized patients. They saw a 71% reduction in mood disturbance and a 51% reduction in psychological distress.

And a 2018 study on 139 young adult males found that those who consumed the most vitamin C had the lowest reported feelings of depression, confusion, and anger.

(In case you're interested, PuraTHRIVE makes a vitamin C supplement. It includes micelle liposomal delivery, which studies have found boosts absorption by up to 140 times.)

Oranges, lemons, strawberries, bell peppers, and broccoli are all high in vitamin C.

2) Vitamin B6

The goal of many antidepressants is to increase serotonin uptake. As it turns out, B-vitamins can have a similar effect.

For example, vitamin B6 is effective in treating premenstrual depression.

And your body needs it to make mood-boosting neurotransmitters, including serotonin, norepinephrine, and melatonin. Studies have found that B6 deficiency can lead to depression.

Good sources of vitamin B6 include carrots, spinach, sweet potatoes, green peas, lentils and other legumes, and bananas.

3) Omega-3 Fats

Your brain is 60% fat. And it needs healthy fats to function well.

Omega-3 fatty acids, in particular, have a huge impact on the maintenance of healthy brain function in people of all ages.

People with plenty of EPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid), especially have been found to experience less depression.

And other studies have found that omega-3s are effective in improving depression symptoms among adults and children.

Top plant-based food sources of omega-3 fatty acids include chia seeds, flax seeds, and algae-sourced EPA and DHA supplements. If you choose to eat fish, the best sources of EPA and DHA are those that are high in fat and low in mercury, such as wild salmon, herring, and sardines.

4) Zinc

Research shows that people with the worst depression often have the lowest levels of zinc. Zinc deficiency can lead to symptoms of depression, ADHD, difficulties with learning and memory, seizures, aggression, and violence.

On the other hand, zinc replenishment has been found to be therapeutic in treating mood disorders.

Foods that are high in zinc include legumes (especially when sprouted), seeds, nuts, and whole grains.

5) Magnesium

Magnesium is a cofactor in more than 300 reactions in your body. However, about half of Americans don't get enough of it.

Why is that a problem? Because your body needs magnesium to facilitate the hormone balance, enzyme activity, and neurotransmitter function that regulate your mood and overall health.

The role of magnesium isn't exactly news, either. As a result of a benchmark study in 1921, magnesium became the first medically acknowledged substance used to treat depression.

Nearly 100 years later, a randomized controlled trial published in the journal PLoS One looked at 126 depressed participants in outpatient clinics. The participants consumed 258 mg of magnesium chloride daily for six weeks. As a result, 89% of participants showed clinically significant improvement in depression and anxiety symptoms.

Magnesium-rich foods include legumes, tofu, whole grains, and leafy greens.

6) Folate

Folate and folic acid are different forms of vitamin B9. Their names are often used interchangeably. However, researchers are finding that their effects are, in fact, quite different.

Folate fulfills many important functions in your body. For example, it your body create new cells and supports the formation of DNA. And folate also contributes to serotonin regulation.

Decades-old studies have also found a link between folate deficiency and depression. For those taking antidepressants, studies have also found that supplementation improved their efficacy.

Folic acid, however, is a synthetic form of vitamin B9. Studies tell us that the body doesn't convert it to the active form of B9 very efficiently. Unmetabolized folic acid has been linked to increased risk of cancer and a number of other health problems. So if you want to take supplemental vitamin B9, folate is a better choice than folic acid.

Foods such as a vocado, oranges, spinach, and asparagus are high in folate.

7) Selenium

You may not hear much about selenium, but it's an important mineral for brain health.

A 1991 study published in Biological Psychiatry supplemented 50 individuals with 100 mcg of selenium or a placebo for five weeks. Researchers found that people who received selenium reported a general elevation of mood. They also reported a decrease in anxiety, depression, and tiredness.

A 2014 study in the Journal of Nutrition observed similar findings. Among 978 young adults, those with the lowest moods also had the lowest blood levels of selenium.

Top food sources of selenium include Brazil nuts, wild yellowfin tuna, mushrooms, and lentils.

8) Vitamin D

Vitamin D is known as the "sunshine vitamin." Why? Because the only way to get it naturally is by exposing your body to sunshine.

Our ancestors lived outdoors and didn't wear much clothing. Today, most people work indoors and wear clothes much of the time. As well, many of us live in northern climates with low levels of sunshine in the winter months.

Vitamin D deficiency is the most common vitamin deficiency in the world today. In fact, an estimated 40% to 60% of the world's adult population don't get enough vitamin D.

This is a shame because vitamin D can increase production of the neurotransmitters associated with mood, like serotonin. Research has also shown that vitamin D supplementation helps maintain a positive mental state.

A 2011 study in the American Journal of Clinical Nutrition found that women with high levels of vitamin D had a lower risk of depression.

Other studies have found that a relationship exists between low levels of vitamin D, depression, and Seasonal Affective Disorder. During cold months, most of us tend to stay indoors. And our skin is unable to produce as much natural vitamin D as it does in warmer seasons.

What about food sources? Vitamin D is naturally present in very few foods. The flesh of certain fatty fish and some fish liver oils contain small amounts of it. Fortified foods, such as fortified orange juice and fortified milk products, provide most of the vitamin D in the American diet today.

The best source of vitamin D is the kind your body makes in response to a healthy dose of sunshine. But if that's not viable for you, you may want to consider supplementation.

For more on vitamin D and other supplements that could be helpful even for healthy eaters, check out this article.

16 Mood-Boosting Foods to Help You Feel Your Best

We've looked at eight nutrients that can be helpful to your mental health and happiness. And we now know that most of the time, the best source of nutrients isn't pills - it's food!

So if you want to feel your best, do you know which foods ARE the best?

Here are 16 of the top mood-boosting foods:

1) Blueberries

Berries are a favorite antioxidant-containing food for many reasons. One of which is because they help make your brain happy. Studies have shown that the flavonoids in blueberries can improve your mood.

2) Avocado

Avocados are rich in B vitamins - particularly vitamin B6. And they're a rich source of folate. One avocado provides around one-third of your daily folate needs. And when it comes to magnesium, one avocado provides around 15% of your daily needs.

3) Walnuts

Walnuts have many brain-protective compounds, such as vitamin E, folate, antioxidant polyphenols. They also contain omega-3 fats, which have been shown to improve mood.

4) Chocolate

Chocolate's remarkable effects on human mood are no secret. And now, we are beginning to understand why.

So why is chocolate considered one of the top mood-boosting foods? For one thing, it contains phenethylamine, which triggers the release of pleasurable endorphins. When you become infatuated or fall in love, the brain releases phenethylamine. It also potentiates the action of dopamine, a neurochemical associated with sexual arousal and pleasure.

Another substance found in chocolate is anandamide. ( A nandamide comes from the Sanskrit word "ananda," which means peaceful bliss). This fatty substance is naturally made in the brain. Pharmacologists at the Neurosciences Institute in San Diego have isolated anandamide from chocolate. It binds to the same receptor sites in the brain as cannabinoids like THC - the primary psychoactive compound in marijuana. As a result, it produces feelings of elation and exhilaration. (If this becomes more widely known, will they make chocolate illegal?)

As if that weren't enough, chocolate also contains polyphenols, which have been shown to have a positive impact on mood. This has led researchers to suggest they be studied more for their role in depression therapies. Darker chocolate contains more polyphenols.

(Sadly, some of our chocolate today comes from unsustainable and exploitative conditions. For more on the chocolate-slavery connection, and how to find ethical options, check out this article.)

5) Lion's Mane Mushrooms

Lion's Mane mushrooms have the remarkable ability to synthesize the peptide "nerve growth factor" ( NFG). NFG is necessary for the growth and survival of brain neurons, and it contributes to mood improvement. It may also reduce your risk of depression.

For more on the health benefits of this mood-boosting food and other medicinal mushrooms, click here.

6) Green Tea

While technically a drink, green tea deserves a spot on the list of mood-boosting foods. Green tea has many benefits. Research has linked it to lower rates of Alzheimer's, Parkinson's, and many other ailments.

One type of green tea, matcha, is a particularly rich source of the amino acid L-theanine, which can help you to relax and maintain a calm demeanor. (Here are six science-backed reasons to drink matcha.)

7) Brazil Nuts

Low dietary selenium has been shown to increase the risk of depressive disorders. And researchers suggest that selenium-rich foods could be beneficial for primary prevention.

Did you know that a single Brazil nut can provide twice your daily selenium needs? Because they are such a potent source of selenium, it's usually recommended not to eat more than four or five Brazil nuts per day to make sure you don't get a selenium overdose!

8) Probiotics

Probiotics are the "good bacteria" in your gut. They produce serotonin, dopamine, and GABA. No wonder probiotics have been shown to improve depression.

Fermented foods, such as tempeh, miso, natto, and sauerkraut, support healthy gut bacteria. (For more on how to make the best use of probiotics, click here.)

9) Dark Leafy Greens

The term "folic" comes from the Latin word folium, which means leaf. Why am I telling you this? Because dark, leafy green vegetables are one of the best places to find folate! They're also rich in magnesium, which can help reduce anxiety and depression.

10) Lentils

To prevent deficiency, many nutrition experts suggest eating about 400 mcg of folate per day. One cup of cooked lentils can provide around 90% of this amount - and might help to prevent depression.

11) Chickpeas

Chickpeas contain folate, iron, magnesium, manganese, copper, zinc, fiber, and phosphorus. And a single cup of chickpeas provides over 50% of the daily value for vitamin B6.

12) Broccoli

Broccoli is rich in chromium, which can increase your body's levels of serotonin, norepinephrine, and melatonin. Because chromium works directly with mood regulators, it has been found to be an effective treatment for depression.

13) Quinoa

Quinoa is a complex carbohydrate. Because it's rich in protein and fiber, it can help stabilize blood sugar levels. It also contains B vitamins, magnesium, iron, and amino acids that contribute to the production of serotonin. (And low levels of serotonin have been linked to depression.)

14) Bananas

A 2008 study in the British Journal of Nutrition found that low sodium, high potassium diets had a positive impact on mood.

Though there is no RDA for potassium, it's often recommended that you get around 1600-2000 mg per day. One banana can provide over 450 mg. Bananas are also rich in vitamin B6, which your body needs to synthesize serotonin.

15) Zucchini

Zucchini is high in mood-boosting folate, fiber, vitamin B6, and vitamin C. Want to increase your fiber intake? Try eating zucchini with its skin left on.

16) Coffee

Coffee is well-known for providing a happy feeling after you drink it. That's one reason it's such a popular way for many people to start their morning.

In 2015, researchers reviewed all the available research on the consumption of coffee and tea and risk for depression. In total, they looked at 346,913 individuals and 8,146 cases of depression. What did they find? There was a peak protective effect against depression for those who drank around 400 mL/day of coffee (just over 1 ½ cups).

Why could this be? The caffeine in coffee stimulates dopamine. And dopamine is the neurotransmitter that produces the feeling of euphoria.

Coffee is also a vasodilator, which means it causes your blood vessels to expand. This is good for your circulation. And it has a particularly positive effect on your brain - and perhaps, your mood. In addition, coffee is the #1 source of antioxidants in the American diet - something your brain definitely won't complain about getting. (For more about the benefits of coffee, check out this article.)

Why Sugar and Fast Food Can Make Your Mood Worse

We've known for some time that there's an association between added sugars and unhealthy fats with an increased risk of cancer, type 2 diabetes, Alzheimer's, obesity, and many other ailments. But now we're learning that they're also bad for your mental and even your emotional health.

A 2012 study published in the Public Health Journal looked at fast food consumption and depression. Compared to those who ate little to no fast food products, people who ate fast food at least twice a week were 51% more likely to develop depression.

And while it can bring short-term pleasure, in the long run, sugar seems to be especially bad for your mood. Studies have shown that it increases the risk of mood disorders and depression.

The Whitehall Study II looked at the diets and health conditions of 8,000 people over 22 years. Researchers found that men who ate 67 or more grams of sugar per day were 23% more likely to have a depression diagnosis in a five-year period than men who consumed 40 grams or less.

Beverages are one of the most under-recognized sources of added sugars in the modern diet. And now we're learning that they can have a major impact on mental health.

A 2014 Japanese study reviewed dietary patterns and self-reported depression levels of more than 260,000 participants. Researchers found a dramatic increase in rates of depression amongst participants who drank the most sweetened beverages. Diet soda drinkers, however, had even worse outcomes than regular soda drinkers. Meanwhile, coffee and tea drinkers fared the best - particularly when they drank their coffee or tea unsweetened. (Here are five healthy beverages you should be drinking.)

The Value of Veggies

Like a car, your brain functions best when it's given the highest quality fuel. But while cars perform best on gasoline, your brain performs best with a diet based on plants.

In one of the largest studies ever conducted on food and happiness, researchers collected dietary data from 80,000 people in Great Britain. T hose who ate more fruits and vegetables (seven to eight servings a day) reported much higher life satisfaction. (This was after adjusting for employment, marital status, income, education, and illness.)

And when it comes to mood, it looks like vegetarians may have a particular leg up. In a 2012 study published in Nutrition Journal, 39 omnivores were randomly broken into three groups for two weeks. The first group ate a diet that included meat, poultry, and fish. A second group ate a vegetarian diet plus fish. And a third group was strictly vegetarian.

Over the two weeks, the omnivorous and fish groups reported little change in overall mood. But the vegetarian group reported a more positive mood state. In fact, several participants experienced dramatic improvements. Observational studies have come to a similar conclusion. Compared to omnivores, vegetarians report a significantly more positive mood, with less depression and anxiety.

The human brain is extraordinarily complex. And we have much more to learn about how it works, and about how different foods impact your physical and mental health. But it doesn't take any more studies to see the pattern. A diet based on whole plant foods and low in added sugars and unhealthy fats is good for your health AND your happiness.

So next time you're feeling blue, try showing your body - and your brain - some love by reaching for greens (or any of the mood-boosting foods). Your world just might change for the better.

And you might even turn a frown upside down.

Tell us in the comments:

What are your favorite mood-boosting foods?

Have you found natural solutions to help with stress, anxiety, or depression?

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How to connect with yourself. Important for living in line with personal values.

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For far too long, but particularly in the modern, Western world we have thought of the heart as simply a pumping mechanism responsible for bringing blood to our organs.

The heart's physical importance is not to be underestimated, it supports life, sending the blood of life to the tree-like limbs of our vascular system-but this is an overly simplistic view of what the heart is capable of.

Gregg Braden's latest research elaborates on the ancient technique of using the heart as an intelligent organ.

The heart's intelligence has been ignored for far too long. What we've learned about the heart's wisdom, however, in the past several years through the Heart Math Institute and through the research of psychologists, neurobiologists, and resurfaced wisdom teachings from our ancient past, should inspire everyone to look at the heart in a completely new way.

For those who are not used to using their innate intelligence-that is their intuition-tuning into the heart for answers to the most profound and difficult questions they could possibly drum up might seem ridiculous. Why ask the heart whether to stay in a relationship that is challenging, or even if you should go through with a medical procedure?

It might seem ignorant or even haphazard to ask the heart questions like these, but it has wisdom that the intellect cannot match. Here's why:

The heart does not send information through an egoic filter.

The heart knows your past, your present, and your future. Its intelligence does not care about your egoic constructs. The heart simply speaks from a completely neutral place.
What lessons will you learn if you follow your heart?
You can think of it like a close friend who has your best interest at heart, and who does not care about making themselves look good in your eyes.

Hridaya

There is an ancient term that does not have a direct English translation that describes this intelligence of the heart. Hridaya, is the energy which is contained within the heart chakra. This is not just the physical heart, but the spiritual heart. It contains the intelligence of God, or the transcendental mind.

The word comes from the Sanskrit language, and the closest meaning to English would be something like this:

Hrid = center

Thus, the spiritual heart always brings you to your center. It will not veer away from your highest self, always taking in a 360-degree (and beyond) view of any situation you could possibly face.

The yogi Bhagavan wrote once to explain this spiritual heart in more detail:

Just as there is a cosmic center from which the whole universe arises and has its being and functions with the power or the directing energy emanating therefrom, so also is there a center within the frame of the physical body wherein we have our being. This center in the human body is in no way different from the cosmic center. It is this center in us that is called the Hridaya, the seat of Pure Consciousness, realized as Existence, Knowledge and Bliss. This is really what we call the seat of God in us.

Conversely the mind-brain thinks of our past experiences, our past erroneous beliefs assigned to those experiences, and takes all sorts of twists and turns through a conceptual landscape that we've created to give us a 'right' answer to life's deep questions.
The mind-brain creates false perceptions where the heart is true.
A Zen Buddhist can also describe what happens when we think with the head (brain) instead of the heart.

We place a fog-a type of perceptual overlay on top of a situation and then add an emotional investment. We call this 'real,' but this couldn't be further from the truth.

Yet, we think we have to obtain a siddhi (great accomplishment or miracle) in order to obtain supernormal wisdom or intelligence. So, we go on trusting the false perceptions of the mind-brain.

The Neurobiology of the Heart

Moreover, if we were to look at the simple neurobiology of the heart-there are many more fibers leading from the heart to the brain than from the brain to the heart. This means-as Gregg Braden recently pointed out in a Gaia talk-that there is much more communication being sent to the brain then being received from it.

As the HeartMath Institute explains, the heart also begins beating in the unborn fetus before the brain has even been formed, a process scientists call autorhythmic.

We humans also form an emotional brain long before a rational one, and the heart has its own independent complex nervous system known as 'the brain in the heart.'

The heart can also create a level of coherence in the body just through its rhythm, which regulates all its systems, and corrects even diseased cells.

And finally, the electromagnetic field of the heart is about 60 times greater in amplitude than the brain, and permeates every cell in the body. The magnetic component is approximately 5,000 times stronger than the brain's magnetic field and can be detected several feet away from the body with sensitive magnetometers.
Tapping into the heart's intelligence will give you wisdom.
How to Think with the Heart's Wisdom

Here's what Braden suggests to help us learn to tap into the heart's massive wisdom:

1. Focus on the heart (and heart chakra). This sends a signal to the heart that you seek its intelligence.

2. Slow your breathing. This sends another signal to your body that you seek higher intelligence, and not that of the normally stressed, and freaked out ego. Deep breathing calms the nervous system and quiets the brain.

3. Conjure a sense of gratitude, compassion, or love. These are the feelings which trigger an activation of the heart's energy.

4. Ask your heart a question. The question should be brief and to the point.

5. Everyone will experience the heart's intelligence a bit differently. You may feel butterflies in your gut, a warm sensation growing around your body, or tingling in your fingertips. You may not feel any bodily sensations, but have a clear, short answer that comes through your mind. Know that it likely won't need a long-drawn-out story to 'justify' its wisdom. The heart speaks directly and clearly. If it isn't, try this process again to let your body know that you seek the intelligence of the heart and not the ego.

6. Practice makes perfect. The more often you do this, the easier it will be to tap into the seat of pure consciousness-the hridaya.

Johanna Bassols is the creator of the Soul Reprogramming Method and founder of the Healers of the Light Academy.

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