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What has been consistently observed is that chronic pain and depression have been associated: that is, where there is chronic pain, there is depression; and where there is depression, there is usually chronic pain.

Here are some observations:
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Pain is a sensory, as well as, emotional perception of discomfort that may be associated with actual or potential tissue damage. In layman’s terms, pain is something you feel in your body, your mind or your emotions in the face of injury, illness or everyday stresses.
Pain that is chronic is one that persists for three months or more.  When pain persists, it doesn’t mean that it escalates in intensity, it may be low key one day and intense on some other days.  It means that it doesn’t go away or that it keeps coming back.

The first reaction to pain is withdrawal. When you put your finger on a hot stove, you immediately withdraw your finger from the thing that causes the painful sensation. When the cause of the pain is obvious or known, it is easy to withdraw and the pain will stop.  What is more difficult is when the cause of the pain is unknown or when the cause of pain is not one single factor, but, several factors coming together.

The second reaction to pain is immobility. In the example about putting a finger on the hot stove, people will hold the hurting finger to protect it. If they pull a muscle when lifting a heavy object, they will immediately drop the heavy object, sit down or lay down to protect the strained muscle. This is easy to do when there is a specific event, stimulus or cause for the pain.

The third reaction is finding a remedy for the pain. In the example about the finger on a hot stove, we run to the sink and put the finger under running cold water under the tap. In the example about the pulled muscle, we often get an ice pack and put it on that particular part of the body that is experiencing pain.

The fourth reaction is, we take medication for the pain, either to numb the area or to inhibit neurotransmitters from signaling pain in the brain. In acute pain, this often works.  As the wound or injury heals, the intensity of the pain decreases until it is gone.

In chronic pain, people have exhausted the initial reactions and pain intensifies or continues.  The next step that they do is try to find a diagnosis for the pain. This is a very frustrating time as some people have experienced professional dismissal of their experience of pain: doctors think that it’s all in their head. Sometimes the pain is in the head (it may have psychological causes) but it does not make the pain less real. Ignoring the pain or living in denial of the pain is not possible.

If and when the cause for the pain is finally diagnosed, there is the period when a person feels like a deflated balloon – especially when the diagnosis is of some rare disease or condition and there may be no known cure.

It is also a time when a person is sucked into a low mood: first, the pain is present, there is very little that can be done to shoo away the pain, any relief would be short and too far in between to enable them to bounce back to their former selves. The low mood comes with a feeling of helplessness, hopelessness and futility.

Depression feeds on the pain and the pain feeds on the depression sometimes. The presence of pain is all that defines life as people try to manage and cope with the pain; avoid it getting worse and avoid it intensifying. It is a battle a person faces alone; fights alone; and often, loses alone.

Even when there is a family or social support group around the person, the pain is not experienced or perceived by anyone else but the person suffering from it.  This makes the person feel all alone, vulnerable and small.

As pain persists, the depression often persists until the person defines his worth and value in terms of the pain. They wear their pain, they talk about their pain, they eat their pain, they drink their pain and breathe their pain. A life without pain is something so far in the remote past that it becomes impossible to ever go back to that kind of life.
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The good news is that most people, when they reach this stage, re-define their sense of self-worth and self-value.  They re-define their life’s goals, they re-define their concept of recovery, of good health and of wellbeing. They no longer define recovery as the absence of pain: they define recovery as successfully coping and managing the pain.


Sign up for the newsletter at the top of the page, this week I am supplying you with a list of foods that help with pain.

Your body is like a machine with many parts working together to make that machine run smoothly.
 
Your brain is the central part of your machine. It’s only 2% of your body weight, but it uses over 20% of your body’s energy.
 
While it may carry out millions of tasks each day to keep your body running smoothly, if you don’t take care of it, it can reach a point where it starts to slow down and affect your memory and focus.
 
Luckily, all your brain needs is a few simple fixes that come in the form of sleep, relaxation and eating the right amounts of the right types of foods. Just as you wouldn’t put just anything in your car and expect it to run, your brain also needs the right types of foods to work efficiently.
 
We all know by now that processed foods are bad for your health. They increase the risk of heart disease, obesity, diabetes, and other chronic diseases. But did you also know that eating foods high in sugar, salt and bad fats can also have a negative impact on your energy and concentration levels?
 
The Negative Effects Of Diet On Nutrition
 
Poor nutrition 
This can be due to a diet that’s low-fat because the brain requires certain essential fatty acids to work properly. And on the other side of the spectrum, diets high in fat also reduce memory and concentration levels.
It can also be due to eating foods high in sugar in its sucrose form and simple carbs, as white rice and flour, as they result in sugar crashes that greatly reduce concentration levels. In addition, if your diet is lacking in essential minerals and vitamins, especially vitamin B group and vitamin D, your ability to focus will get worse with time.
 
Hunger
The reason we get cranky when we’re hungry is that blood sugar levels drop, so does our energy levels. And when we don’t have enough energy, we feel sluggish, and hence, are unable to focus on the task at hand.
 
Stimulants
While it may sound crazy that caffeine causes lack of focus, it’s true for all of us, especially for those who drink more than 2 cups per day. Over time, your body gets used to the large amounts of caffeine coursing through it and decreases its production of neurotransmitters which are responsible for concentration and attention.
 
Dehydration
People don’t realize how crucial water is to your concentration levels. Even 1% drop in normal hydration levels can have a negative impact on how well you concentrate. Dehydration can also bring on headaches, low moods and fatigue.
 
Just as there are factors that diminish focus, there are many factors that improve focus levels, such as:
 
A good diet
Those who eat a well-balanced breakfast tend to have improved short-term memory than those who didn’t pay much attention to it or skipped it altogether.
 
A nutritional diet should include minerals and vitamins as:

Magnesium which is known for its anti-inflammatory properties and soothing effect on the brain. ​

Zinc is important for the healthy production and performance of neurons; brain cells.  

B vitamins are all known for maintaining good brain health. Thiamine (B1) especially helps boost mental strength and short-term memory. Vitamin B6 is crucial for keeping up focus levels. Vitamin B9 (folate) sustains memory and healthy brain function. If your body is lacking in vitamin B12, it can cause brain fog, confusion and memory loss.  

Vitamin D could b a helping factor because it aids in the production of serotonin, one of the ‘feel-good’ hormones that help keep you focused and calm.  

Vitamin E keeps up the brain’s energy and strength.  

Protein is also very good for concentration because it’s considered the building blocks of the brain. Research shows that a high-protein diet, which includes lean meat, beans, omega-3 fatty acids, beans and nuts, can help improve concentration and focus.  

Dietary supplements
While supplements aren’t substitutes for real food, they can come in handy, especially when your body is lacking in certain minerals and vitamins, and you’re unable to provide them through your daily diet.
 
Drink lots of water
Your brain is 85% water. It can’t function without it. Neurotransmitters and hormones produced by the brain rely on water. This is why when you drink plentiful amounts of water, you’ll be able to stay focused and alert for longer.
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Knowing what to eat throughout the day can have such an immense effect on your ability to focus and concentrate. It can also greatly impact both your short-term and long-term mental health which can lead to an increase in productivity and efficiency.

The fact is, life is stressful. We have all types of things pulling us in all directions with so many things to get done and so little time. As well as all the confusion and stress in the world today. It’s no wonder that stress is a major problem with most people.

Try humor, see if you can ease your stress and become happier.
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Finding humor in your life is not as hard as you might think. Spend some time at a park people watching and you’ll soon find plenty of people that make you smile and yes, even laugh. Look at funny animal videos, babies laughing, and you’ll soon be laughing and feel less stress too. 

See if any of these ideas can get the laughter ball rolling.

Write It Down – When you see something funny or hear about a funny movie, show, comedy night, etc., write it all down. Keep track of it so that you can pull it out anytime you need to reduce your stress. You may not be able to go to that comedy club right now, but you can go look at a funny video for 60 seconds before you call the boss. 

See It from Someone Else’s Point of View – When something happens to you in your life, it can often be hard to see it as funny. Uncle John’s penchant for spraying "Simple Green" on every cut or scrape and calling it a miracle cure may have been embarrassing to you, but it’s funny to someone. 

Look for Humor Everywhere – Everyplace you go there is humor. Miswritten signs, horrible food at a restaurant, how you acted when going to the dentist, that time you had a big green ink mark on your forehead during an important speech... all can be funny at the right time. Collect these for future reference. 

Watch Comedy – It can help to watch a lot of comedy and observe how they tell the jokes and build up to the punchline. Movies, stand-up, talk shows and so forth are all great ways to learn about comedy and figure out ways to incorporate it into your life more for stress relief. You really cannot be stressed while laughing. 

Smile – This might seem simplistic but if you’re feeling stress, focus on smiling with not just your mouth but also your eyes and your entire body. You can make yourself feel less stressed simply by doing that. If you talk on the phone to someone that makes you nervous, get a mirror and look at yourself talking to them while smiling. Instant stress reduction. 

Take a Class – There are interesting classes out there about comedy. You can take a course in stand-up, in public speaking, and even exercise classes that incorporate laughter and humor into them. Look up laughter classes and you’ll find a lot to work with. Check out these free laughter classes:just google free-laughter-classes 

Put Things in Perspective – Sure, falling and breaking your foot is not funny at the time. But with time you get something called perspective. Most of the things you think and do are from your own way of viewing things. Try looking at any situation and pretending that a couple years have gone by. How will you feel then? Will you laugh about how you almost fell into the smelly city water at the park but your friend caught you?

Surround Yourself with Funny People – Being around people who like to laugh and who are happy is the best solution for anyone who is stressed out. Find more people who want to be happy and want to laugh, and you’re going to reduce your stress substantially. 

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Let's discuss 10 tips that might allow you to shift your diet in a way that implements whole foods. This way of eating is ideal to provide your body with the nutrient profile it needs to repair and keep you performing your best in whatever life you are currently enjoying.
 




Start Gradually
As you begin to choose a healthier diet consisting of whole foods, attempting to completely transform your eating habits from day 1 is a mistake. Instead of ransacking your pantry and trashing all of your household food items, gradually eliminate the unhealthy foods by attrition. As you finish a less than favorable item, simply don’t buy it again. Each shopping trip; replace the item with a whole food one by one.

Experiment With New Foods 
Most of us could probably check off our weekly shopping list with our eyes closed. Falling into the habit of buying the same unhealthy food options is easy to do. As you begin to seek out more whole foods, you will discover items at your local supermarket or farmers market completely unknown to you. Instead of passing these items by, start sampling these choices here and there. You may find something wonderful that hits the spot and provides a tasty, healthful option.

Make The Process Enjoyable 
Whole foods are great; filling your shopping cart up with whole foods you can hardly stomach is not. Eating should be enjoyable, and with the huge variety of whole foods available, finding items you like to eat is very achievable. If you purchase something that isn't a hit, don’t get discouraged, keep experimenting until you have a list of go-to whole foods you look forward to eating.

Find Fun Recipes
Just because you begin selecting whole foods, there is no need to eat them exactly the way they came from the farm. Just as you would with any other food item, look up creative recipes that incorporate these new items in tasty and creative ways. Boring, bland meals day after day is sure to derail your attempt at a healthier way of eating.

Visit Local Farmers Markets 
Almost every community has a farmers market that allows you to purchase local foods grown right at home. While these items are usually much cheaper than your local organic supermarket, this is also a great way to support local business and promote fellowship within your community.
 
Don’t Adhere To One Item 
A lot of fad diets today encourage you to base your entire eating pattern around a very limited number of whole food items. Avoid buying into this advice. No single food item provides all the key nutrients your body needs. Vary your meals and food choices to make sure you are getting the adequate amount of nourishment.

Be Cautious Of Advertising 
Given the fact that whole food diets have become increasingly popular as of late, a lot of advertisers are taking advantage of this trend. Just because something says whole food or healthy does not mean this is always the case. When selecting items, spend more time looking at the nutrient information on the back of the container rather than the flashy promises on the front.

Adjust Your Shopping 
One thing you are sure to notice as you begin selecting more whole food is that these items tend to spoil much faster than their processed counterparts. Trust and believe, there is nothing wrong with these items, food isn’t meant to keep in your cabinets for weeks and months on end! With this in mind, you may need to begin buying less during each grocery trip and shop more frequently instead.

Create A List Beforehand 
As you may already be aware, buying whole foods isn’t the cheapest option. The total at the cash register may come as a bit of a surprise at first. To mitigate this discomfort, take the time to prepare a list of only the things you need before you even step into the grocery store.

Be Ready For An Adjustment 
Here’s the thing, changing the way you eat is going to be strange at first. As with anything else, shifting a deeply ingrained habit in any area of your life involves an adjustment period. It is important to keep in mind exactly why you are changing the way you eat and remind yourself of the vast array of benefits that come with fueling your body in a healthy way.

 

















Many people have trouble falling asleep at night and want safe effective relief from their problem. 
And a hot drink before bedtime can often be calming and soothing. Certain herbal teas are noted for their calming effects that will just might aid you in getting a restful night’s sleep.
If you are interested to explore here are a few herbs to try.
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Chamomile
 
Chamomile tea will always leave you feeling calm and restful, making it one of the most useful herbs you can use throughout the day to deal with stress, and use at night in order to make you relaxed enough to sleep. Chamomile is also good as a skin wash and wound cleanser, leaving you healthier inside and out. There are many commercial brands of chamomile tea available, or you can use a small quantity of dried flowers and strain them.
 

Lemon Balm
 
Lemon balm is a member of the mint family, so it soothes in general and calms digestion in particular. It reduces stress and anxiety, leaving you in a state of mind that is more receptive to sleep. You can add it to chamomile to enhance its sleep-giving properties and vary the taste.
It has also been used to treat people with Alzheimer’s and ADHD.

 
Valerian Root Tea
 
This is one of the most effective herbal teas you can use. Valerian is commonly prescribed as a sedative and sleep aid that can relieve anxiety and help with insomnia.
It is also used for pain relief and chronic fatigue. Some people also use it to relieve the hyperactivity in Attention Deficit-Hyperactivity Disorder (ADHD).
 
 
Vervain (Verbena)
 
Vervain is used in for mood disorders ranging from depression to irritability. It can be drunk as a tea several times a day, and used at night as a sleep aid. It also offers pain relief, which can help people fall asleep more easily.

 
Lavender
 
Lavender is recommended by many for mood disorders and feeling “on edge.” It calms nervousness and restlessness and can help with migraines and insomnia.
Lavender can be used as an essential oil in aromatherapy. Many people like to sleep with a pillow stuffed with dried lavender flowers as a relaxation and sleep aid.
 

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Several things can get you through a tough day but nothing is as lasting and impactful as laughter. Nothing compares to the soothing feeling you get from a hearty laugh or the warmth of a genuine smile. You will no doubt agree with me when I say that sometimes the only remedy you need after a long grueling day is to see the smile of a loved one.

To see your spouse, a good friend, or your child smile at the sight of seeing you and for you to smile back has a way of making you forget how hostile your day was or how bad it’s going. The best thing about a smile or a burst of laughter is that it is contagious. Laughter always has a way of leaving you feeling good on the inside no matter how sad or tired you are.

If you are struggling with experiencing the kind of joy you wish you would try smiling more and laughing more. The simple act of doing so will help get you through a rough day and help you forget the bad things that are happening around you. I know smiling or laughing is hard when you are going through a rough patch but if you train yourself, you can get through anything life throws at you.
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If you are finding it exceptionally difficult to find humor when you are confronted with something really bad, look for something that will make you smile or laugh. Try comedy movies, animation if you are a fan, search for hilarious memes online and have yourself a hearty laugh. You could also try going through healthy reading material online. One advantage of bookmarking a humorous site or a website that is dedicated to making you laugh is that you can quickly access it anywhere and anytime of the day.

Best ways of using joy to get through a tough day. 

Finding humor in a difficult situation.

    One way of getting through a difficult situation is by finding something to laugh about. Instead of viewing your experience as something you can never recover from, try seeing it from a different angle. For instance, you may be depressed from losing a big client over a small misunderstanding. If you are not careful, your depression will begin closing up other windows of opportunity already available to you. So, to avoid that, stop entertaining feelings of disappointment and find some humor in how a small misunderstanding messed up a chance.

Calling up a close friend.

   Now and then, the only thing you need to get through a rough day is talking to a friend about it or just calling them up and sharing jokes instead. Sharing appropriate jokes is a great way of holding on to your joy and experiencing the comic relief that you very much deserve.

Refusing to take things too personally.

   One of the main things that can easily steal your joy is taking things too personally. It may be true that there are some offensive comments or acts that may be directed to you, however, that is not always the case. Stop taking everything you hear personally. Instead of getting angry when corrected or advised, try finding some humor in the reprimand because more often than not, corrections have some element of truth in them.

Knowing a solution to your problem is already out there.  

  Do not allow failing to meet your daily goals or tasks take away your joy or cause you to think that it is the end of the world. Know that for every problem you face, a solution already exists. You just have to find it. Knowing this will motivate you to keep going and remain excited about what you can accomplish.

I hope from today onwards, you will begin with smiling more and laughing more to get through those tough times and enjoy the whole process. Look for and see the positive things in life.

Then share those smiles and laughs.

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We’re so used to things not going our way that we protect ourselves by ruining things for ourselves before they get ruined by others. Many times those who sabotage their health are driven by unconscious reasons. Simply put, we sabotage our health without even realizing it.
 
If you’re too hard on yourself and tend to sabotage your own success as it concerns health or otherwise, let's explore how you can stop and treat yourself how you deserve to be treated.
 




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Be objective. Take a step back and look at what’s happening in your life from a stranger’s point of view. You can even start a journal and write down.
 
Embrace imperfections. Getting feedback and critique is probably the last thing you want, but a great chance to improve your health, realize what you’re doing wrong. More often than not, you’ll find that the feedback was actually helpful, but only if you don’t take it too personally, or over think everything.
 
Don’t be gullible. The grass that’s much greener on the other side of the fence is that way because of the hard work that went into it. What you envision success to be, whether it’s losing 20 pounds or being filthy rich, our thinking process doesn’t take into account all the hard work that goes into it. Be realistic about your health goals and break them down into mini-goals. They can be daily or weekly - it’s up to you. Write down every step you need to take in order to get there, and don’t leave out the times when you fail to reach one of them. Trust in the process, and more importantly, in yourself.
 
Find your balance. Some people think that when they sabotage their health, they’re doing it for the good of others around them. For example, a mother may feel that she’s putting her kids’ well-being before her own when she doesn’t take the time to eat right or exercise. Or a father thinks that by working all the time and not taking the time to take to take care of his health, then it’s for the sake of his family. 
 
Trust your perspective. As we grow, we’re bombarded with comments about ourselves, and it’s the negative ones that stick with us the most. The problem here is that it can be difficult to break free from these comments that we turn into tangible beasts that haunt us in every decision we make. In addition, they can be ordinary, run-of-the-mill comments that someone made without giving it a second thought, but to us, it dominates our waking hours and dictates our life decisions. It’s important to give these comments a break and be stronger than the effect they have on you so you can live life to the fullest.
 
Go easy on yourself. It’s no big deal if you feel uncomfortable in a certain situation, or if you’re not completely certain what to do. Take a deep breath, realize that every single person gets the same heart-gripping fear every once in awhile and take the plunge - what’s the worst that can happen? I’ll tell you. It’s one of two things: you’ll either fail miserably, which will be somewhat embarrassing, but won’t be the end of the world, you’ll stand back up, take another deep breath, learn from your mistakes and try again. Or, you’ll succeed and you’ll be proud of your accomplishments, and move on to the next task with courage.
 
Be brave. Bolstering your confidence takes practice and time. Take the time to research and ask questions so that you’re prepared and confident.
 
Address Your self-esteem. When you’re not as trusting in your abilities as you should be, that prevents you from achieving the most you can. People with low self-esteem always have ready on-hand excuses for why they’re not good enough or why they can’t do this or that. Fear of failure is normal, it’s the “not trying” part that makes you miss you out on life.
 
Take the time to see to your needs, it’ll make you a healthier more balanced person. You’ll quickly discover that you have more time and energy to do the things you want to do in your life, whether it’s for work or family.

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Herbal remedies are plants that have a medicinal effect. Herbal remedies have been around for thousands of years. The earliest written evidence dates back to over 5,000 years ago.
Such herbal remedies have been making a real comeback in recent years.
 
Herbal remedies contain powerful chemicals that many pharmaceutical companies are using and scientists are studying. Many of these plants are either available in the grocery store or can be grown quite easily in a garden. Using these plants in your diet can have a significant effect on your health and overall wellbeing.
These herbal remedies can often be just as effective as drugs in the prevention and treatment of disease.

Ginseng. Ginseng is one of the most popular plants in Chinese medicine. The most popular varieties are American ginseng and Asian ginseng. American ginseng is considered to have a greater relaxing effect, while the Asian variety is more stimulating.
Ginseng is an excellent antioxidant and reduces inflammation. Ginseng has shown promise for improving brain function and treating erectile dysfunction. It could also lower blood sugar, lower fatigue, and have benefits against cancer.

Garlic. Garlic is readily available and a powerful herbal remedy. Most people enjoy the taste of garlic, bad breath notwithstanding.Garlic has been shown to significantly reduce the duration and severity of cold symptoms. Hypertension responds positively to garlic consumption. In fact, garlic is at least as effective in treating hypertension as some medications.
Garlic also lowers cholesterol levels, may help prevent Alzheimer’s, and could help with the process of removing heavy metals from the body.

Turmeric. Turmeric is used in Ayurvedic medicine and is also a popular spice in Indian food. Turmeric is also readily available in any grocery store. The primary active ingredient in turmeric is curcuminTurmeric is a powerful anti-inflammatory. It is as effective as aspirin and ibuprofen in treating inflammation. It is also believed to be beneficial in treating and preventing cancer. Depression, diabetes, and Alzheimer’s are also believed to be helped by the consumption of turmeric.

Ginger. Another very common grocery store item, ginger, is excellent for the treatment of nausea and morning sickness. Ginger can be used as a spice or made into tea. More benefits include:You can use it to help treat muscle pain and soreness. Ginger is another excellent anti-inflammatory. Indigestion, high blood sugar, and high cholesterol can all be reduced by ginger.  

Valerian root. This might be a little harder to find. In fact, you’ll probably have to grow this one on your own, but it’s worth the effort. This flowering plant has many health benefits.
Headaches, insomnia, digestive issues, muscle pain, fatigue, and anxiety can all be helped by valerian root.

Chamomile. This daisy-like flower is most commonly consumed in tea form. Chamomile is believed to treat insomnia, reduce cold symptoms, boost immunity, and lower stress levels. Chamomile tea is available at your grocery store.
  
Herbal remedies are effective and inexpensive. If your budget is tight, herbal remedies can be a great way to boost your health without breaking the bank.
 
 Herbal remedies can help maintain your health. You have nothing to lose. In fact, your food will taste better while you’re making your body healthier.

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​Generally speaking, there are two very different approaches to one’s mentality and the results yielded from either one are usually going to be at opposite ends of the spectrum. 
One way of approaching things is known as a “fixed mindset”, and the other is referred to as a “growth mindset”, and overwhelmingly, those with a growth mindset are often more successful in whatever venture in which they choose to participate. 
Those with the “fixed mindset” frame of mind tend to feel that their skills, potential and abilities are pre-determined and are not able to be improved upon, whereas those with the latter mentality are open to the idea that there is always room for improvement if they are willing to work enough at it. 
Those in the “fixed” category tend to feel powerless over any ability to manipulate their pre-ordained, possibly genetic skills and talents while those in the growth category are far more optimistic about who is calling the shots concerning their own aptitude and competence. 

There are a few other significant differences in relation to these two attitudes toward the concept of mindset and how much control any given person has over their own lives.

The primary one being how a person views mistakes or obstacles and the attitude that they foster when the inevitable hindrances arise….
For example, those with a fixed mindset are apt to become easily discouraged by impediments and are far more likely to “throw in the towel” so to speak at the first setback, whereas those with a growth mindset are far more optimistic in their outlook and adopt more of an opportunistic approach to problems, meaning that they “make the best of it” and try to turn negativity into a chance to learn and hopefully grow from whatever hindrance they might encounter.
Given what is already understood about the two opposite approaches to mindset, clearly the fixed mindset does not leave much room for growth, learning or personal prosperity, while the growth mindset is the healthier, more positive option that is most likely to maximize an individual’s success and subsequent overall happiness in life.

It is also important when discussing this particular topic to consider the ways in which our mindset can affect us other than in our ability to grow and prosper and be successful.
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For one, there is the knowledge that our mindset can have a major impact on our health and physical well-being, in that a person who tends to consistently be discouraged or depressed is far more likely to have that morose mentality suppress their immune system, which in turn means that those with a fixed mindset are more prone to illnesses and tend to take longer to recover from whatever ailment to which their defeated attitude has subjected them. 
People with a growth mindset tend to become sick less often and most certainly tend to be happier and healthier.
It is generally agreed upon among psychology and other professional experts on the subject that any person ultimately does have control over which mentality they choose to foster, meaning that simply because someone has been operating with the fixed mindset for any part or all of their lives, this in no way means that they can’t choose to make the transition to far more positive growth mindset, no matter what phase of their life they are in.
 That means that there is hopeful news for those who find themselves stuck in the pessimistic fixed mindset in that their fatalistic attitude toward their accomplishments and success need not be permanent and can always be improved upon.
 Your first step is just being aware of which mindset you are using now, is that the one you want to be in?

 
Alkalizing your body is another wonderful way to stay healthy. Simply put, alkalization is shifting your body's pH to the proper level. In the event the thought of this makes you nervous, there's no need to worry. It's actually much easier than it sounds. The end goal is to have a body which is more alkaline than acidic.
 
Optimal pH Level

When your body is highly acidic, it tries to balance itself out by getting nutrients from your cells and bones. That's bad. The optimal pH level, to strive for, is just a little over 7. Once this number is reached, it greatly reduces the possibility of disease and cellular damage.
 
When your body reaches this level, it's generally easy to maintain, as long as you know how to do so. The process involves replacing the acid you eat and drink with foods that alkalize.
           
Increased Health Benefits
 
There are many benefits to an alkaline diet. There are indications that if your diet consists of at least 70 percent alkaline foods, you'll improve your quality of life substantially. Health benefits include an increase in energy, a more restful sleep, a slower aging process, a clearer mind and increase protection against certain kinds of cancer. 
 

Consequences of an Unbalanced pH Level
 
When your pH level is out of whack, it has the potential of affecting your health in many ways. Excess acid is stored in fat cells. The reason for this is that the fat neutralizes the acid. There is good news, however. Once you reach a pH level of 7, it’s entirely possible to lose as much as a pound of fat per day.
 
Your arteries are affected by pH levels, as well. Why? When your body is highly acidic, it automatically produces cholesterol to protect the arteries. The upside to this is, just like the excess fat cells, the extra cholesterol will disappear once your body is properly alkalized.
 
Believe it or not, there’s also a possibility that you’ll shrink, if your pH level remains off balance for long periods of time. This occurs when calcium begins to dissipate from your bones due to the acid.
 
Once your body begins to balance out and become more alkaline, you may experience something that is often referred to as "alkalize and energize." This simply means that you'll start to automatically feel more energized and ready to take on the world. 

Foods to Avoid
 
There are several foods and beverages to avoid on an alkaline diet. The top five categories include:

processed sugar
processed meats
dairy products
coffee
soda
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Cutting down or eliminating these foods not only helps to balance your pH level, it makes you healthier overall.
 
Foods to Enjoy
 
There are many types of foods that are great for increasing your alkaline level. You don’t have to partake in a boring diet in order to get healthier. Think about incorporating some of the following items into your meal plan. It’s probably simpler than you think!
 
leafy greens
Chia seeds
almonds
beets
bananas
garlic
figs
lemons
melon
tomatoes
and broccoli  
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I don't know who created the chart above it was in my clip-art.

​There are many things that impact your health, some positive and some negative. It's up to you to do all that you can to avoid the unhealthy ones. Of course, it won't always easy. Obstacles sometimes get in the way. But, by learning more about the following five factors, which positively impact your health, you'll be well on your way to better health. The factors covered are quality nutrition, hydration, detoxification, oxygenation and alkalization. Hopefully, you're already familiar with them.

 
HYDRATION 

Staying hydrated is extremely important for overall health. What many people don't realize is that drinking plenty of fluids is also necessary for optimal heart health. This is especially true in warm weather.
 
Every single cell in your body needs water. So do your tissues and organs. The body requires water to lubricate joints, maintain proper temperature and remove waste products.
 
Keeping your body hydrated helps your heart pump blood through your blood vessels. It also helps muscles work more efficiently. In other words, when you drink the proper amount of water or other fluids your heart doesn't have to work as hard.

           
Water Is Best
 
Water is the best thing to drink, when it comes to staying hydrated... especially when you're exercising. If you're someone who doesn't enjoy the taste of water alone, try eating fruits and vegetables that have high water content. These include, but are not limited to:
 

• cucumbers
• iceberg lettuce
• celery
• radishes
• tomatoes
• green peppers
• watermelon
• citrus fruits
• strawberries
• cantaloupe

 
As you can see, you have plenty of healthy choices. For additional options, doing a quick search engine search will bring up many other suggestions.
 
Sports drinks are recommended in very hot weather. However, if you're trying to steer clear of added sugar and extra calories, you might want to think twice. Any sugary drink, such as soda or fruit juice, tends to be harder on your stomach. And, anything with caffeine in it actually causes you to lose fluid, which obviously defeats the purpose.
 
How much is Too Much?
 
You've probably heard or read somewhere that you need to drink eight, 8-ounce glasses of water per day. While many people still believe this to be true, some physicians will tell you that it depends on things like climate, the type of clothes you wear and whether or not you're exercising.
 
Never let the fact that you feel thirsty be an indication that you’re getting dehydrated. If you're thirsty, you've ALREADY reached that point. If you perspire more than average, you need to drink more fluids. If you have a medical condition such as diabetes, you need to drink more fluids. If you're elderly or pregnant, you need to drink more fluids.
 
Believe it or not sometimes when you feel hungry, you actually might be thirsty instead. If you've eaten within the last two hours, try this trick. Drink a glass of water and wait approximately 10 minutes. If after that time, you no longer feel hungry, you'll know you were dealing with dehydration.
 
One of the best ways to monitor your hydration level is to keep track of the color of your urine. If it's pale or clear it means you're properly hydrated. If it's dark, you need to drink more liquids.
Don't ever take dehydration lightly. Not only can it lead to painful issues such as headaches and swollen feet, it can also lead to life-threatening conditions like heat stroke.
 


DETOXIFICATION 

If you’re feeling sluggish and lacking energy, it may be time to consider body detoxification. Detoxification, or detox, is the process of cleansing the blood by removing impurities in the liver, where toxins are naturally processed. This allows the body to process and removes toxins more efficiently, which leads to improved health and a better quality of life.
 
Should You Detox?
 
It is recommended that everyone detox at least once every year. A detox program can help alleviate symptoms that are otherwise unexplainable, such as fatigue, skin irritation, allergic reactions or even bags under the eye. Even if you don’t feel like anything is amiss, detoxing helps to cleanse the whole body and leaves you feeling fresh and rejuvenated.
 
Cleansing Your Diet
 
There are many different detox recipes and programs to choose from, all focused on cleansing the body and eliminating toxins. One very popular and tasty way is to include cleansing foods into your diet as well as detoxifying juices and smoothies.
 
Replacing one meal a day with a detox smoothie goes a long way toward getting rid of toxins and maintaining your metabolism. Stay away from pre-packaged shakes or other chemically enhanced products - the best ingredients to use are all-natural fruits and vegetables. Popular options include:
 

• raspberries
• blueberries
• oranges
• apples
• spinach
• kale
• bananas
• tomatoes
• carrots

 
Any natural fruits or vegetables will do, especially those rich in fiber or vitamin C. With so many healthy foods and flavors to choose from, you can concoct a smoothie that suits your taste and is an excellent addition to your diet at the same time.
 

Fasting
 
Taking a break from eating gives our digestive system a chance to rest and rejuvenate. This means it will be more efficient when it’s time for it to work again. In order to give your digestive system a break, replace your meals with juices or smoothies for a day or two of fasting. This will be easiest if you do it on a day off, so that you can rest and avoid situations that might otherwise tempt you to eat. This detoxifying method may not be much fun during the actual fast, but it will be worth it afterwards when you feel energetic and refreshed.
 
Stay Away from Toxins
 
Toxins that we take in either through food or our environment get in the way of our body's healing processes. Stay away from refined sugars and 'bad' fats. Also, try to use natural alternatives to both cleaning and personal care products, to avoid exposure to minor levels of toxins.
 


OXYGENATION 

Oxygenation is the process of oxygen molecules making their way into all tissues of the body. Oxygen is not only necessary for breathing, it also plays an important role in every metabolic process, which occurs in the body. Another term for oxidization is “medical oxygen saturation.”
 
How Oxygen is Used
 
Our bodies use oxygen for a number of different processes. When we breathe, the oxygen in the air that we inhale is diffused into our bloodstream. This oxygen-rich blood makes its way through our bodies and find places where oxygen is needed. Oxygen molecules in our body combine with certain enzymes to help out with many of our body’s processes. A waste product of these processes is carbon dioxide, which is transported back to the lungs.
 
Restoring Oxygen Balance
 
There are several easy things you can do to help restore your oxygen balance. This includes:

• drinking an adequate amount of water
• adhering to an alkaline diet
• exercising daily
• breathing properly

 
Without the proper amount of water, all body functions are diminished. Filtered water is the best choice, because of its smaller groups of water molecules, which provide better overall hydration on a cellular level.
 
Adhering to an alkaline diet is explained in more detail below. In a nutshell, it refers to eating more plant-based foods such as kale and spinach and eating less processed and animal-based foods. 
 
The type of exercise you choose is completely up to you. Walking, biking and hiking are particularly good choices to help oxygenate your body. In fact, in this case, it’s actually more beneficial to walk for 15 minutes a day, as opposed to working out at the gym for two full hours.
 
Yes, there is a proper way to breathe. Take the time to explore all the breathing techniques to see what works best for you in the different situations you experience.
 
Oxygen and Detoxification
 
A major factor in our health is how efficiently our bodies make use of nutrients on the cellular level. Another factor is how effectively waste and toxins are removed. Our body has several ways of getting rid of cellular waste. Much of it is dissolved into water and leaves the body through urine and sweat. But, some of this waste can only be neutralized by oxygen molecules, in a process called oxidation. Because our bodies need oxygen to process waste, avoiding environmental toxins and maintaining proper oxygen balance leaves us feeling great and could even help prevent disease.
 


ALKALIZATION 
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Alkalizing your body is another wonderful way to stay healthy. Simply put, alkalization is shifting your body's pH to the proper level. In the event the thought of this makes you nervous, there's no need to worry. It's actually much easier than it sounds. The end goal is to have a body which is more alkaline than acidic.
 
Optimal pH Level
 
When your body is highly acidic, it tries to balance itself out by getting nutrients from your cells and bones. That's bad. The optimal pH level, to strive for, is just a little over 7. Once this number is reached, it greatly reduces the possibility of disease and cellular damage.
 
When your body reaches this level, it's generally easy to maintain, as long as you know how to do so. The process involves replacing the acid you eat and drink with foods that alkalize.
           
Increased Health Benefits
 
There are many benefits to an alkaline diet. If your diet consists of at least 70 percent of alkaline foods, you'll improve your quality of life substantially. Health benefits include an increase in energy, a more restful sleep, a slower aging process, a clearer mind and increase protection against certain kinds of cancer. 
 
Foods to Avoid
 
There are several foods and beverages to avoid on an alkaline diet. The top five categories include:

• processed sugar
• meat
• dairy products
• soda

 
Cutting down or eliminating these foods not only helps to balance your pH level, it makes you healthier overall.
 
Foods to Enjoy
 
There are many types of foods that are great for increasing your alkaline level. You don’t have to partake in a boring diet in order to get healthier. Think about incorporating some of the following items into your meal plan. It’s probably simpler than you think!

• leafy greens
• Chia seeds
• almonds
• beets
• bananas
• garlic
• figs
• lemons
• melon
• tomatoes
• and broccoli

 
Consequences of an Unbalanced pH Level
 
When your pH level is out of whack, it has the potential of affecting your health in many ways. Excess acid is stored in fat cells. The reason for this is that the fat neutralizes the acid. There is good news, however. Once you reach a pH level of 7, it’s entirely possible to lose as much as a pound of fat per day.
 
Your arteries are affected by pH levels, as well. Why? When your body is highly acidic, it automatically produces cholesterol to protect the arteries. High cholesterol can lead to heart attacks. The upside to this is, just like the excess fat cells, the extra cholesterol will disappear once your body is properly alkalized.
 
Believe it or not, there’s also a possibility that you’ll shrink, if your pH level remains off balance for long periods of time. This occurs when calcium begins to dissipate from your bones due to the acid.
 
Once your body begins to balance out and become more alkaline, you may experience something that is often referred to as "alkalize and energize." This simply means that you'll start to automatically feel more energized and ready to take on the world. 
 
Taking Things Slow
 
When it comes to information about these five factors, which positively impact your health, this is just the tip of the iceberg. However, it gives you a starting point. What you do with the information is, of course, up to you.
 
If you feel overwhelmed, tackle one area at a time. You're not going to feel transformed overnight, it's going to take some time. But, with patience and diligence, you'll start feeling much healthier before you know it. At that point, all of your hard work will be well worth it.

 

The Alexander Technique can show you how to benefit your life through conscious awareness of movements. It is a technique that doesn’t require hands on manipulation.
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It is a powerful bodywork therapy used to put you in touch with how you move throughout the day. You’ll learn how to consciously get rid of tension that builds within your body from performing the simplest of activities, such as walking, lifting, sitting or lying down.
 
This method teaches you how to become more aware of how your body movements affect the stress and tension levels in your life. It’s purposely designed to free the body from strain and pain and prevent the debilitating physical and mental problems associated with harmful patterns you may have developed.
 
The Alexander Technique Trains Your Mind
 
Rather than punishing your body with exercises that could cause harm, the Alexander Technique teaches you how to use your mind to affect how you move and how you think about any activity you’re engaged in.
 
This remarkable mind/body technique was formulated by Australian actor, Frederick Matthias Alexander when he began to search for answers to the chronic laryngitis he experienced when performing on stage. Alexander eventually discovered that his problem was caused by tremendous tension in his neck and entire body and he set about to find a solution.
 
The Alexander Technique is the result of over fifty years of research and trial and error before finally bringing it to the public.
 
Changing Your Habits That Affect Your Mobility
 
The technique teaches you how to change the day to day habits that inhibit and restrict your mobility. During the learning process of the Alexander Technique, you’ll become more aware of these behaviors that are especially affecting your posture and movements.
 
Posture is one of the major areas that the Alexander Technique is designed to help. When you coordinate the musculoskeletal system by correcting old, bad habits such as poor posture, you’ll relieve the chronic pain and stiffness associated with stress and tension that results from the physical action.
 
You’ll learn how to stop the harmful patterns that continue to impede your ultimate enjoyment of life, due to fears of possible pain experienced. Some of the bad habits inhibiting your mobility and other areas of your life have become conscious patterns in your life, and others are patterns which you don’t even realize are interfering with your coordination and movements.
 
Developing Control of Your Actions
 
After practicing the Alexander Technique for a while you’ll develop more control of actions and subsequent reactions. This will increase your ability to function more correctly and without the pain that comes from excessive tension and stress.
 
Athletes, dancers and others who depend on exact body movements to achieve their passions study the Alexander Technique to gain speed and coordination. These disciplines benefit greatly from this conscious mind technique for reduction of pain and stress associated with incorrect posture and body movements, especially the highest levels of competition.
 
If you would like more information you might start with https://www.alexandertechnique.com/

 
For many people, a low-grade amount of stress is a part of everyday life. So, they may not recognize that it has a negative impact on their overall health. Studies have shown that feeling stress or anxiety on a long-term basis doesn’t just affect your peace of mind. In fact, you’re more likely to suffer from things like digestive issues and a weak immune system if your mind is persistently stressed.
 
Cortisol, the hormone your body produces when you’re feeling stressed, can take a heavy toll on your physical and mental health. Because of this, giving your mind time to relax and recover is one of the most important self-care routines that you can practice. Your state of mind has the potential to greatly benefit your health, or degrade it, over time.
 
Digestion
 
Your liver produces glucose to give you an energy boost when your body is feeling the effects of stress. Whatever your body doesn’t use is then reabsorbed. However, if you’re suffering from chronic stress, your body may not be able to keep up with the extra blood sugar your liver is producing. You may be at an increased risk of developing type-2 diabetes if your body is producing too much glucose. You’re more likely to have heartburn or acid reflux if you suffer from stress. Stress doesn’t cause ulcers, but it may cause pre-existing ulcers to act up.
 
Sexuality and Reproductive System
 
Stress affects the menstrual cycles of some women. You may have irregular or even non-existent periods or more painful or heavier cycles. Too much stress may magnify the physical symptoms of menopause for women. For men, prolonged periods of stress can result in a drop of testosterone levels, erectile dysfunction and even impotency. For many, the loss of sexual appetite is a common occurrence as a result of too much stress.
 
Immune System
 
Stress is known to stimulate the immune system, which is good if it’s short-term because it helps your body stave off infection and heals wounds. But if you’re stressed for prolonged periods of time, cortisol compromises your immune system. This inhibits histamine secretion and your body’s inflammatory response to foreign dangers. People who are affected by chronic stress are more likely to catch viral illnesses like the common cold. It also takes more time for the body to recover from injuries or illness, if you’re chronically stressed.
 
Relaxation Techniques to Calm Your Mind
 
There are numerous techniques for calming your mind. For some, exercise is an excellent outlet to give their mind time to recharge. Meditation is a well known method for clearing your mind. There are many different styles of meditation, tailored to suit your needs and lifestyle.
 
Remember to focus on the positives rather than focusing on everything that’s going wrong around you. Exercise love and compassion and acknowledge your reality rather than criticizing yourself. Set daily routines that will provide a day-to-day sense of peace and comfort that you can use to escape the stresses of everyday life, even if it’s just for a few minutes each day.
 
The well-being of your mind plays a very significant role in your health, physically and mentally. Maintaining a peaceful state of mind is one of the best ways to protect your body from the negative effects of stress. Remember that stress and anxiety are inevitable hurdles everyone deals with. It’s how you manage the stresses of your everyday life that's important. It may also be the key to overcoming them.
 
How to make a glitter jar...
Add warm water to your jar or bottle until it reaches around a third of the way up.
Add the glitter glue and stir until it combined with the water.
Add around 3 drops of food color and stir. ...
Pour in the glitter! ...
Top up your jar with the rest of the warm water, until it is almost full.
​(Adding a squirt of baby oil or liquid soap to your jar can give a slower moving ‘galaxy’ effect.)

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​As COVID-19 slowly makes its way into major cities and small suburbs across the nation, it’s becoming increasingly more difficult to remain calm.
We have been told by authorities to say in our homes in order to prevent spread, but that does not mean that we should go crazy inside and solely focus our attention on what is happening with world outside. Try to limit how much news you watch, especially some of the overhyped reporting that only propagates fear and anxiety. First and foremost, get updates and facts from reliable sources, and then focus your attention elsewhere.
You can avoid contact with other people and wash your hands more carefully, but your ability to remain calm comes from within. That means you’ll have to take the necessary steps in reducing your stress and anxiety and promoting calmness while the virus runs its course.
We’re going to go over three of the best ways that you can stay calm and centered in times of COVID-19

Meditation & Mindfulness

So, you’re anxious and stressed as a result of the rapid spread of Coronavirus. If you’ve never attempted meditation or any mindfulness techniques in the past, this is the perfect time to try them out and get some practice under your belt. Meditation can play a huge role in helping you to maintain your mental and emotional health, even benefiting aspects of your physical health. Here’s what meditation can do for you.

• Greater outlook on life (positivity)
• Increased feelings of calmness
• Greater self-awareness
• Reduced levels of anxiety and stress.
• Improved focus

The best part is:

There are plenty of different types of meditation.
If you’re able to focus for long periods of time, you might want to try out guided meditations or visualization techniques. When you’re looking to stay more active while you’re quarantined, you can give yoga or Pilates a go

Finding a Creative Outlet

You might be stuck in the house for the next few weeks, but that doesn’t mean you have to resort to going stir crazy. In fact, that’ll probably only increase your feelings of panic during such times.
You might try out some new (or old) creative hobbies. When you’re focused on building or creating something new, you’re reducing the amount of focus on the negativity surrounding you. That means creativity is a solid way of helping you to relax, stay calm, and focused.

A creative outlet can be almost anything. Here are a few things you might want to try out (if you have the supplies in your home)

• Painting, coloring, or drawing
• Singing or playing musical instruments
• Taking photos or videos of things you enjoy
• Building something with things lying around the house
• Writing
• Puzzles
• Reading something and then writing an essay about it (yes, remember English 101 class?). This is a great way to take your mind off the world’s troubles.

Basically, the goal here is to find an activity or task that requires an intense amount of focus and makes you happy. You won’t even notice that you spent the last hour drawing your favorite cartoon character.

Giving Back & Helping Others

It’s completely natural to be fearful of the unknown but giving back to others can help you to tackle this fear once and for all. When you’re giving back to the community or helping those in need, you’ll be working to spread compassion and happiness rather than fear and anxiety.
With so many people sick or self-quarantined, most people aren’t permitted to leave the home. However, these individuals do still have needs that they now can’t meet on their own.
As long as you’re keeping your distance and not exposing anyone to the virus, you can deliver food and groceries or do things like their yard work. It’ll make you feel good about yourself while also helping those who need it! So, call your neighbors, post something on your Facebook to let those in need know you are available and how to get in contact.

Final Thoughts

You can’t do anything yourself when it comes to curing or stopping the spread of COVID-19, but there are things you can do that can reduce your panic and invoke an overwhelming sense of calmness.
By taking advantage of mindfulness, looking for a creative outlet, and even giving back to those who need it, you’ll be able to stay calm and centered.