The benefits of muscadine grapes.

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It’s North Carolina’s state fruit, it tastes delicious and it’s an emerg- ing nutrition superstar. Native to North Carolina, scuppernong and other muscadine grapes are grown in the backyards of many Eastern North Carolina homes. They are among the richest sources of antioxi- dants found in nature. Muscadine grapes are a leading food source for a potent cancer-fighting substance called resveratrol. A theory about why resveratrol is protective in humans and animals is that our genes respond to plant defensive chemicals in a beneficial way. Plantings of native muscadine grapes, also known as scuppernongs, are relatively pest resistant and thrive in the hot, sandy conditions of the coastal region. The coastal climate necessitates resistance to disease, viruses, bacteria, pests and mold. The plant’s adaptation to these conditions has developed unique properties that have significant health benefits for those who consume the muscadine grape.

The typical American consumes only two or three servings of fruit and vegetables a day. A single 1-cup serving of muscadine grapes would more than double the average person’s antioxidant intake. That positions muscadines and scuppernongs in the elite list of powerful antioxidant foods that includes blueberries, plums, pomegranate, blackberries, cranberries and raspberries.

Muscadine grapes are fat free, high in fiber and they are high in antioxidants, especially ellagic acid and resveratrol. Ellagic acid has demonstrated anticarcinogenic properties in the colon, lungs and liver of mice. Resveratrol is reported to lower cholesterol levels and the risk of coronary heart disease. This article reports on a growing

Muscadine grapes, wines and nutraceuticals may be beneficial in prevention of heart disease and cancer.

body of research on the health benefits of drinking wine or taking the nutraceuticals, but it’s important to note that the beneficial effects are also in the grapes themselves. Eating the fruit alone, in desserts, sauces or juice can give health benefits.

MUSCADINES AND HEART DISEASE

Researchers have wondered for years how the French could eat a diet rich in cream, butter and cheese, resulting in a high-fat diet equivalent to the American diet, yet the French have a much lower incidence of heart disease than Americans. France’s heart attack rate is one-third that of the U.S. The answer is the French custom of drinking wine with meals. The Copenhagen City Heart Study, published in the British Medical Journal, showed that among more than 13,000 men and women aged 30 to 70 who were tracked for 12 years and consumed wine daily, 50% less likely to die during the study than consumers of other alcoholic beverages or nondrinkers. It’s important to note that health benefits were greatest with only two or three glasses of wine per day (one for women). Drinking more increased health risks.

DIABETES, METABOLIC SYNDROME AND WEIGHT CONTROL

Metabolic syndrome is a combination of interacting metabolic disorders including impaired glucose tolerance, decreased insulin sensitivity, hyperglycemia, lower HDL cholesterol (known as the “good cholesterol” ), high triglycerides and usually elevated total cholesterol. Persons with metabolic syndrome have an increased risk of developing diabetes, heart disease, atherosclerosis and stroke. Metabolic syndrome is an epidemic in populations that consume high-calorie diets and live a sedentary lifestyle (e.g., many Americans).

Abdominal obesity and hypertension are often present with meta- bolic syndrome. A university study examined “central adiposity”— the fat around our midsections in over 12,000 people. “Increases in waist- to-hip ratio,” explained University of North Carolina, Chapel Hill researcher Bruce Duncan, “predicted increases in risk of death in the Iowa Women’s Health Study.” In popular terms, being shaped like an apple increases the risk of heart disease. Several studies have shown that moderate consumption of wine (one or two glasses per day), as part of a healthy diet, did not contribute to weight gain, compared to other types of alcoholic beverages.

Drinking wine with meals is shown to have greater health benefits than drinking wine by itself, according to research done in Italy on 70,000 subjects.

Wine is traditionally consumed at mealtimes and for centuries has occupied a prominent place on the dinner table in many cultures around the world. Drinking with dinner assures that the protective effects of alcohol are strongest in the evening, when fats from the din- ner meal circulate through the bloodstream, and carry over to the next morning when most heart attacks take place. Recent research shows that muscadine juice and muscadine wine have a positive effect on type 2 diabetes by decreasing blood-glucose levels, improving cholesterol status, lowering triglycerides and prevention of blood clotting.

Muscadine wines have significantly more resveratrol than wines from other grape varieties. If you don’t want to drink muscadine wine, however, you can get the health benefits by taking an antioxidant dietary supplement containing resveratrol.

Health benefits were greatest with only two to three glasses of wine a day (one for women). Drinking more increases health risks

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Health benefits were greatest with only two or three glasses of wine a day (one for women).

CANCER PREVENTION

Recent tests show that resveratrol from muscadine grapes can block cancer cells from attacking organs, thus preventing spread of the dis- ease once it starts. Andrew Dannenberg, Director of Clinical Programs at the Strang Cancer Prevention Center in New York City, showed that resveratrol was very effective as an inhibitor of the growth of COX, a compound present in breast cancer and other cancers. Compounds that inhibit COX are considered very promising agents in preventing cancer by making cancer cells vulnerable to the body’s natural defenses. Initial studies showed that resveratrol inhibits tumor growth at three different stages —initiation, promotion and progression.

Prostate cancer patients received information about muscadine grape-skin extract (MKSE), reported in Cancer Research in September 2007. Using a series of human prostate cancer cells representing dif- ferent stages of prostate cancer progression, the researchers showed MSKE significantly inhibited tumor cell growth in all prostate cancer cell lines, exhibiting high rates of apoptosis (programmed cell death). Results showed that MSKE and resveratrol target distinct pathways to inhibit prostate cancer cell growth and the unique properties of MSKE suggest that it may be an important source for further development of chemopreventive or therapeutic agents against prostate cancer.

Anthocyanins, which produce the red and purple colors of the grapes, have strong antioxidant activity and have shown several anti- tumor effects, including inhibition of DNA synthesis in breast cancer cells, of blood-vessel growth in some tumors and of enzymes involved in tumor spread. Tests in cell culture have shown that berry extracts including muscadine (which is a berry) reduce cancer cell growth (or cause increased cancer cell death) in colon cancer, breast cancer, prostate cancer and leukemia models.

Resveratrol taken orally also protects the skin from damage that leads to skin cancer. A review of 70 published studies concluded that resveratrol treatment helped prevent damage to skin and stopped the development of cancer cells.

Ellagic acid, which is abundant in muscadines, raspberries, black raspberries, strawberries and walnuts, is powerful in chemoprevention of cancer. Chemoprevention eliminates the need for chemotherapy

because the cancer does not occur. Ellagic acid is being aggressively investigated for chemoprevention.

LONGEVITY

Subjects fed resveratrol were healthier, leaner and lived up to 30% longer, even though they were on high-calorie, high-fat diets, accord- ing to an ongoing Harvard study. Researchers believe that resveratrol activates the same genetic longevity pathways as calorie restriction, the only diet known to extend lifespan.

LONGEVITY AND MENTAL FUNCTION

New studies at the Harvard Medical School and the Institute of Genetics and Molecular and Cellular Biology have found that resve- ratrol, a natural antioxidant found in red wine grapes, may radically reduce the risk not only of heart disease, but also of age-related ill- nesses such as Alzheimer’s disease. It may also counteract the effects of a high-fat diet and even prolong life. “This could arguably be the biggest medical discovery since antibiotics,” says Joseph Baur, Ph.D., an author of the Harvard study. It is believed that the assortment of antioxidants found in muscadine grapes and the seeds slow the effects of aging and possibly extend life. Coupled with smart dietary choices, avoidance of risk factors and physical activity, plus eating of muscadine grapes or taking grape supplement can add 10 years to your life. In the Harvard study, mice that were fed the substance resveratrol were healthier, leaner and lived up to 30% longer, even though they were on high-calorie, high-fat diets. Dr. Baur believes that resveratrol activates the same genetic longevity pathways as calorie restriction, the only diet known to extend life span.

Maintaining good mental function as we age is important. Oxidative stress (i.e. free radical damage) is part of what makes the brain age and cause degenerative conditions, such as dementia and Alzheimer’s. The American Journal of Epidemiology reported on a French study, called the Paquid study, wherein 1,640 subjects aged 65 years or older and free from dementia at baseline, were tested over a 10-year period. Subjects with higher antioxidant flavonoid intake had better cognitive evolution than other subjects. The researchers also determined that antioxidant flavonoid intake was inversely related to risk of dementia. Quercetin, which was cited in the study, is a flavonoid that is found in high concentration in muscadine grapes and grape seeds.

ANTIOXIDANTS FIGHT FREE RADICAL DAMAGE

Your real age can be thought of in two ways: your biological age or the amount of free radical damage that has occurred within your body. A free radical assaults cells in the body to find a partner for its unpaired electron. The highly charged, highly unstable molecular fragment punctures cell membranes, destroys enzymes and even breaks down DNA to steal an electron from another molecule. Some free radicals occur naturally, as cells burn food for energy. Other free radicals de- rive from exposure to ultraviolet radiation (sunlight), radon, X-rays, pollutants, pesticides, food additives, alcohol and other toxins. An antioxidant can neutralize a free radical by donating one of its electrons without jeopardizing its own chemical stability. Left unchecked, free radicals start chain reactions that damage cells. Antioxidants terminate these chain reactions by being oxidized themselves.

Antioxidants are a class of molecules that includes polyphenols, fla- vonoids and isoflavones. The family of antioxidants found in muscadine grapes, seeds and skins includes resveratrol, ellagic acid, quercetin,

daidzein, genistein and several others. The use of antioxidants has been intensively studied because free radicals have been implicated in many diseases and many symptoms of aging. Antioxidants are used as dietary supplements in the hope of maintaining health and prevent- ing diseases.

Antioxidants can make a difference in how quickly and how well we age. As we grow older, we begin to show the side effects of our decreasing supply of antioxidants. It is estimated that by age 40 our antioxidant level is at 50%, and by age 60 is down to 10%. Free radi- cals can damage important cellular molecules such as DNA or other parts of the cell, and may be responsible for numerous age-related diseases, including cancer, LDL (bad) cholesterol, premature aging, Alzheimer’s disease, diabetes, symptoms of menopause, cardiovascular disease, hypertension, cataracts, Crohn’s disease, Parkinson’s disease, irritable bowel syndrome, osteoarthritis and rheumatoid arthritis, pancreatitis and many others.

SKIN CARE, INSIDE AND OUT

Truly beautiful skin is a result of healthy skin that is cared for both on the surface and from within, with proper care of the whole body. The body utilizes antioxidants to battle the damaging effects of free radicals. As we age, the body produces fewer antioxidants and skin begins to show the cumulative damage. Damage to collagen and mi- crocapillaries in the skin causes a decrease in nutrients that get to the skin, which leads to the loss of youthful appearance. Microcapillaries are the smallest of a body’s blood vessels and enable the interchange of nutrients between blood and the surrounding tissues. Antioxidants strengthen capillary walls and keep them flexible and unobstructed. Both nutraceuticals and cosmeceuticals from the muscadine grape can play a role in maintaining healthy, youthful-looking skin.

NUTRACEUTICALS FROM THE MUSCADINE GRAPE

As research continues to show the health benefits of the muscadine grape, there is growing interest in finding easy sources of resveratrol and the other antioxidants so plentiful in the fruit. Grape growers have developed the technology to harness the goodness of the grape in grape-seed or grape-skin capsules and food supplements. It’s important for consumers to know that muscadine is the only grape that contains

Drinking wine with dinner provides more protective effects than drinking wine by itself.

resveratrol in the seed. (Other grape varieties contain resveratrol only in the skin.) When buying grape-seed capsules or food supplements, look for products made from the muscadine to be sure you’re getting all the goodness that nature can give. Capturing the goodness of the grape in a capsule ensures a concentration of phytochemicals and the synergy that those compounds produce for the maximum benefit without consuming the alcohol or calories. ■

The Healing Frequencies of Sound

Our minds register the vibrations of the sounds we hear around us, our bodies then resonate with it, reminding us of harmony. “If you want to find the secrets of the Universe, think in terms of energy, frequency and vibration. ” – Nikola Tesla There is a YouTube channel, Healing Vibrations, has numerous videos of […]

The Healing Frequencies of Sound

Why Is Drinking Water Important?

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Drinking water regularly can help you to lose weight, think better, stay in a better mood, prevent disease, and more. Is that enough to have you reaching for your water bottle?

Do you drink enough water each day? If not, your overall health may be taking a toll. And why is drinking water important?

“Drinking water regularly can help you to lose weight, think better, be in a better mood, prevent disease, and more”.

I follow the advice to drink enough water myself. One item I could not live without, in fact, is my water bottle. To make sure I have one with me at all times, I own several. I keep one each in my car, purse, and backpack, so pretty much everywhere I go, I have a water bottle on hand. I also keep a reusable cup with a lid and straw next to me all day long, so I can easily drink water throughout the day.

Why Our Bodies Need Water

How much of the human body is water? It might surprise you to learn that water makes up about 60 percent of our body weight.

And what does water do for the body? The benefits of drinking water are many: It’s vital for almost every function in the body. Water acts as a building block, a solvent for chemical reactions, and a transport material for nutrients and waste.

Water also helps maintain blood volume and allows proper circulation, helps regulate our body temperature, and acts as a shock absorber for our joints and our brain. There are still more health benefits of water: It helps lubricate the linings of our inner organs and maintains healthy kidney function.[1,2]

 

Water Your Body: 6 Benefits

Drinking plenty of water can help keep your body healthy and functioning at its highest capacity. Staying hydrated will help you to:

  1. Improve physical performance. During physical activity, our bodies use up a lot of water. So stay hydrated before, during, and after exercise helps to protect your body from harm, and to help you to perform better. Proper hydration can reduce fatigue, improve endurance, lower your maximum heart rate, and more. Drinking water can also help you to be less sore after exercise.[1,3,4]
  2. Help you to lose weight. Are you having trouble with your weight loss efforts? Increasing your water intake may help you achieve better results. Studies show that people who are on diets lose more weight when they also increase their water intake.[5,6] In one study, people on weight loss diets who drank 500 ml of water before each of their three daily meals for 12 weeks lost 4.6 more pounds on average than people who did not drink the additional water.[5]
  3. Boost your mood. People who drink more water also tend to have better moods. One study found that when people who regularly drank less than 1.2 liters of water per day increased their intake to 2.5 liters per day, the participants experienced significantly less confusion, bewilderment, fatigue, and sleepiness. On the other hand, for people who regularly drank two to four liters of water per day who were then restricted to one liter per day, the reduced water intake led negative effects on mood, including decreased contentedness, calmness, and positive emotions.[7]
  4. Boost your brainpower. When you drink more water, you may improve your cognitive performance, too. Several studies have shown that people drinking water during cognitive tasks performed much better than those people who did not drink water during the tasks. These results have been found in both adults and children.[8-10] Studies suggest that even mild dehydration can impair cognitive function in the short-term.[8] So next time you need to focus, take a test, or use all of your brainpower, keep a glass of water next to you and keep sipping.
  5. Prevent headaches. Water deprivation is a very common cause of headache. In most cases, rehydrating can provide relief from a headache. For some people, dehydration can also trigger a migraine, so be sure to keep your water intake regular if you are prone to getting migraines or headaches.[1]
  6. Protect against disease. One of the most important answers to the question “Why is water important?” is its role in disease prevention. Proper hydration may be a useful tool in preventing a variety of health conditions and diseases. Staying hydrated may protect against kidney stones, constipation, asthma, urinary tract infections, coronary heart disease, and even possibly some cancers.

How Much Water Should You Drink a Day?

The amount of water you need to drink will depend on several factors, including your age, gender, activity level, and more. However, here’s a good general guideline when it comes to recommended daily water intake: Women should drink at least 2.21 liters per day and men should drink three liters per day.

Increase your daily water intake as you increase your activity level. Be sure to always drink filtered water to avoid toxins found in tap water. For tips on choosing the best water filter.

As you age, you will likely feel less thirsty and thus be prone to drinking less fluid.[1]However, hydration is as important as ever in old age, so be sure to keep water on hand and drink regularly throughout the day, even if you don’t feel thirsty.

Need help drinking more water? Keep track of your water intake by measuring your progress with a cup or water bottle placed in a spot you will see it throughout the day. Set goals for yourself at time points throughout the day to make sure you are drinking enough.

mangosteen benefits

 

 

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Welcome to the Land of Common Sense

Do you ever look around and wonder where all the common sense has gone? Does the whole world seem out of sorts? It sure did to us. We realized we had two choices; to see it and wonder what went wrong, or to simply get to work restoring common sense to our world. We chose the latter, and it has made all the difference. We are inviting you to go on a journey with us to the land of common sense. A land where we apply common sense to health, to wealth, and to relationships.

If you are looking to maintain your status quo, this is not the place for you. We are looking for those who want to create transformations in their lives. If you will give us a year, we will assist you in changing your life forever.

Common Sense Wellness Worldwide is your place to enhance your health, increase your wealth and create dynamic relationships!

 

JOIN NOW

“The Three great essentials to achieve anything worth-while are: Hard Work, Stick-to-intuitiveness, and Common Sense.”

Communities of Commerce

It’s only Common-Sense to build with your strengths. Common-Sense Worldwide offers multiple business platforms so you can build your financial independence doing the things you love to do. You can network with like-minded people in a positive social atmosphere helping each climb the ladder of success. Is giving back your passion? Pay it forward with our Fundraising platform. If you are in the health or beauty industry you can add value to your practice with our Practitioners platform. Do you enjoy the competition and excitement of the business world? You can distribute to business storefronts around the nation (someday the world) with our Business2Business platform. Confucius said “Find a job you love and you will never have to work a day in your life.” You will love working with Common Sense Wellness Worldwide!

 

BENEFITS

Network marketing is a combination of the right people, compensation plan, and mentors. At Common Sense Wellness Worldwide, our products are intended to deliver unparalleled quality and results for customers, and we hope to have achieved that! Pair the products with the community of marketers and put them in the right plan, and it makes perfect Sense!

THE RIGHT PEOPLE

We not only have experience, but the right experience. It doesn’t make sense to go to a dentist for advice about your car, so venture into networking with network marketers. With a history of success and growth in the network marketing field, Common Sense Wellness Worldwide was intentionally designed to be a perfect platform for growing a network business. With confidence and trust in the company, products, and compensation plan, you can move forward confidently in networking your business.

THE RIGHT COMPENSATION PLAN

It doesn’t make sense to go into business for yourself and turn up empty handed at pay day. The right compensation plan means you can rely on a plan that works, is founded on correct financial principles, and pays you for the business you create. Whether you have networked before, or if you are ready to start, we have a plan that pays! Common Sense Worldwide stands by their commitment to serve the field and pay them well.

THE RIGHT MENTORS

Apprenticeship is a Common Sense strategy to learn from those who are already skilled in their craft. By networking in a community with experienced entrepreneurs in the same business, pitfalls can be avoided, goals can be achieved, and dreams can be realized. At Common Sense Wellness Worldwide, network marketers can move forward with confidence, learn and grow, and help others in their pursuit.

 

 

Our founders have achieved many titles over their careers, but this is not about them, it is about what they can assist you in accomplishing.

We have the right products, the right compensation plan, and the right mentorship to assist you in achieving your goals!

Our mission is to restore Common Sense to a world that is lacking in it. We have survived mergers, acquisitions, and leaders giving up on us. We will never give up on your dreams!

If you want to be compensated well for your efforts, don’t mess around with anyone but the best at Common Sense Wellness Worldwide!

JOIN NOW

 

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How to Be Happy: 25 Habits to Add to Your Routine.

 

Happiness looks different for everyone. For you, maybe it’s being at peace with who you are. Or having a secure network of friends who accept you unconditionally. Or the freedom to pursue your deepest dreams.

Regardless of your version of true happiness, living a happier, more satisfied life is within reach. A few tweaks to your regular habits can help you get there.

Habits matter. If you’ve ever tried breaking a bad habit, you know all too well how engrained they are.

Well, good habits are deeply engrained, too. Why not work on making positive habits part of your routine?

Here’s a look at some daily, monthly, and yearly habits to help kickstart your quest. Just remember that everyone’s version of happiness is a little different, and so is their path to achieving it.

If some of these habits create added stress or just don’t fit your lifestyle, ditch them. With a little time and practice, you’ll figure out what does and doesn’t work for you.

1.Smile

You tend to smile when you’re happy. But it’s actually a two-way street.

We smile because we’re happy, and smiling causes the brain to release dopamine, which makes us happier.

That doesn’t mean you have to go around with a fake smile plastered on your face all the time. But the next time you find yourself feeling low, crack a smile and see what happens. Or try starting each morning by smiling at yourself in the mirror.

2. Exercise

Exercise isn’t just for your body. Regular exercise can help to reduce stress, feelings of anxiety, and symptoms of depression while boosting self-esteem and happiness.

Even a small amount of physical activity can make a difference. You don’t have to train for a triathlon or scale a cliff — unless that’s what makes you happy, of course.

The trick is not to overexert. If you suddenly throw yourself into a strenuous routine, you’ll probably just end up frustrated (and sore).

 

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Consider these exercise starters:

Remind yourself of any fun activities you once enjoyed, but that have fallen by the wayside. Or activities you always wanted to try, such as golf, bowling, or dancing.

3. Get plenty of sleep

No matter how much modern society steers us toward less sleep, we know that adequate sleep is vitalTrusted Source to good health, brain function, and emotional well-being.

Most adults need about 7 or 8 hours of sleep every night. If you find yourself fighting the urge to nap during the day or just generally feel like you’re in a fog, your body may be telling you it needs more rest.

Here are a few tips to help you build a better sleep routine:

  • Write down how many hours of sleep you get each night and how rested you feel. After a week, you should have a better idea how you’re doing.
  • Go to bed and wake up at the same time every day, including weekends.
  • Reserve the hour before bed as quiet time. Take a bath, read, or do something relaxing. Avoid heavy eating and drinking.
  • Keep your bedroom dark, cool, and quiet.
  • Invest in some good bedding.
  • If you have to take a nap, try to limit it to 20 minutes.

If you consistently have problems sleeping, talk to your doctor. You may have a sleep disorder requiring treatment.

4. Eat with mood in mind

You already know that food choices have an impact on your overall physical health. But some foods can also affect your state of mind.

For example:

  • Carbohydrates release serotonin, a “feel good” hormone. Just keep simple carbs — foods high in sugar and starch — to a minimum, because that energy surge is short and you’ll crash. Complex carbs, such as vegetables, beans, and whole grains, are better.
  • Lean meat, poultry, legumes, and dairy are high in protein. These foods release dopamine and norepinephrine, which boost energy and concentration.
  • Highly processed or deep-fried foods tend to leave you feeling down. So will skipping meals.

Start by making one better food choice each day.

For example, swap a big, sweet breakfast pastry for some Greek yogurt with fruit. You’ll still satisfy your sweet tooth, and the protein will help you avoid a mid-morning energy crash. Try adding in a new food swap each week.

5. Be grateful

Simply being grateful can give your mood a big boost, among other benefits. For example, a recent two-part study found that practicing gratitude can have a significant impact on feelings of hope and happiness.

Start each day by acknowledging one thing you’re grateful for. You can do this while you’re brushing your teeth or just waiting for that snoozed alarm to go off.

As you go about your day, try to keep an eye out for pleasant things in your life. They can be big things, such as knowing that someone loves you or getting a well-deserved promotion.

But they can also be little things, such as a co-worker who offered you a cup of coffee or the neighbor who waved to you. Maybe even just the warmth of the sun on your skin.

With a little practice, you may even become more aware of all the positive things around you.

6. Give a compliment

Research shows that performing acts of kindness can help you feel more satisfied.

Giving a sincere compliment is a quick, easy way to brighten someone’s day while giving your own happiness a boost.

Catch the person’s eye and say it with a smile so they know you mean it. You might be surprised by how good it makes you feel.

If you want to offer someone a compliment on their physical appearance, make sure to do it in a respectful way. Here are some tips to get you started.

7. Breathe deeply

You’re tense, your shoulders are tight, and you feel as though you just might “lose it.” We all know that feeling.

Instinct may tell you to take a long, deep breath to calm yourself down.

Turns out, that instinct is a good one. According to Harvard Health, deep breathing exercises can help reduce stress.

The next time you feel stressed or at your wit’s end, work through these steps:

  1. Close your eyes. Try to envision a happy memory or beautiful place.
  2. Take a slow, deep breath in through your nose.
  3. Slowly breathe out through your mouth or nose.
  4. Repeat this process several times, until you start to feel yourself calm down.

If you’re having a hard time taking slow, deliberate breaths, try counting to 5 in your head with each inhale and exhale.

8. Acknowledge the unhappy moments

A positive attitude is generally a good thing, but bad things happen to everyone. It’s just part of life.

If you get some bad news, make a mistake, or just feel like you’re in a funk, don’t try to pretend you’re happy.

Acknowledge the feeling of unhappiness, letting yourself experience it for a moment. Then, shift your focus toward what made you feel this way and what it might take to recover.

Would a deep breathing exercise help? A long walk outside? Talking it over with someone?

Let the moment pass and take care of yourself. Remember, no one’s happy all the time.

9. Keep a journal

A journal is a good way to organize your thoughts, analyze your feelings, and make plans. And you don’t have to be a literary genius or write volumes to benefit.

It can be as simple as jotting down a few thoughts before you go to bed. If putting certain things in writing makes you nervous, you can always shred it when you’ve finished. It’s the process that counts.

Not sure what to do with all the feelings that end up on the page? Our guide to organizing your feelings can help.

10. Face stress head-on

Life is full of stressors, and it’s impossible to avoid all of them.

There’s no need to. Stanford psychologist Kelly McGonigal says that stress isn’t always harmful, and we can even change our attitudes about stress. Learn more about the upside of stress.

For those stressors you can’t avoid, remind yourself that everyone has stress — there’s no reason to think it’s all on you. And chances are, you’re stronger than you think you are.

Instead of letting yourself get overwhelmed, try to tackle the stressor head-on. This might mean initiating an uncomfortable conversation or putting in some extra work, but the sooner you tackle it, the sooner the pit in your stomach will start to shrink.

Weekly Habits…

11. Declutter

Decluttering sounds like a big project, but setting aside just 20 minutes a week can have a big impact.

What can you do in 20 minutes? Lots.

Set a timer on your phone and take 15 minutes to tidy up a specific area of one room — say, your closet or that out-of-control junk drawer. Put everything in its place and toss or give away any extra clutter that’s not serving you anymore.

Keep a designated box for giveaways to make things a little easier (and avoid creating more clutter).

Use the remaining 5 minutes to do a quick walk through your living space, putting away whatever stray items end up in your path.

You can do this trick once a week, once a day, or anytime you feel like your space is getting out of control.

12. See friends

you got a friend in me

Humans are social beings, and having close friends can make us happier.

Who do you miss? Reach out to them. Make a date to get together or simply have a long phone chat.

In adulthood, it can feel next to impossible to make new friends. But it’s not about how many friends you have. It’s about having meaningful relationships — even if it’s just with one or two people.

Try getting involved in a local volunteer group or taking a class. Both can help to connect you with like-minded people in your area. And chances are, they’re looking for friends, too.

Companionship doesn’t have to be limited to other humans. Pets can offer similar benefits, according to multiple studies.

Love animals but can’t have a pet? Consider volunteering at a local animal shelter to make some new friends — both human and animal.

13. Plan your week

Feel like you’re flailing about? Try sitting down at the end of every week and making a basic list for the following week.

Even if you don’t stick to the plan, blocking out time where you can do laundry, go grocery shopping, or tackle projects at work can help to quiet your mind.

You can get a fancy planner, but even a sticky note on your computer or piece of scrap paper in your pocket can do the job.

14. Ditch your phone

Unplug. Really.

Turn off all the electronics and put those ear buds away for at least one hour once a week. They’ll still be there for you later. If you still want them, that is.

If you haven’t unplugged in a while, you might be surprised at the difference it makes. Let your mind wander free for a change. Read. Meditate. Take a walk and pay attention to your surroundings. Be sociable. Or be alone. Just be.

Sound too daunting? Try doing a shorter amount of time several times a week.

15. Get into nature

hiking with friends trail

Spending 30 minutes or more a week in green spaces can help lower blood pressure and depression, according to a 2016 studyTrusted Source.

Your green space could be anything from your neighborhood park, your own backyard, or a rooftop garden — anywhere you can appreciate some nature and fresh air.

Better yet, add some outdoor exercise into the mix for extra benefit.

16. Explore meditation

There are many methods of meditation to explore. They can involve movement, focus, spirituality, or a combination of all three.

Meditation doesn’t have to be complicated. It can be as simple as sitting quietly with your own thoughts for 5 minutes. Even the deep breathing exercises mentioned earlier can serve as a form of meditation.

17. Consider therapy

We’re certainly happier when we learn how to cope with obstacles. When you’re faced with a problem, think about what got you through something similar in the past. Would it work here? What else can you try?

If you feel like you’re hitting a brick wall, consider speaking with a therapist on a weekly basis. You don’t need to have a diagnosed mental health condition or overwhelming crisis to seek therapy.

Therapists are trained to help people improve coping skills. Plus, there’s no obligation to continue once you start.

Even just a few sessions can help you add some new goodies to your emotional toolbox.

Worried about the cost? Here’s how to afford therapy on any budget.

18. Find a self-care ritual

It’s easy to neglect self-care in a fast-paced world. But your body carries your thoughts, passions, and spirit through this world, doesn’t it deserve a little TLC?

Maybe it’s unwinding your workweek with a long, hot bath. Or adopting a skin care routine that makes you feel indulgent. Or simply setting aside a night to put on your softest jammies and watch a movie from start to finish.

Whatever it is, make time for it. Put it in your planner if you must, but do it.

Monthly habits

19. Give back

If you find that giving daily compliments provides a needed boost to your mood, considering making a monthly routine of giving back on a larger scale.

Maybe that’s helping out at a food bank on the third weekend of every month, or offering to watch your friend’s kids one night per month.

20. Take yourself out

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No one to go out with? Well, what rule says you can’t go out alone?

Go to your favorite restaurant, take in a movie, or go on that trip you’ve always dreamed of.

Even if you’re a social butterfly, spending some deliberate time alone can help you reconnect with the activities that truly make you happy.

21. Create a thought list

You arrive for an appointment with 10 minutes to spare. What do you do with that time? Pick up your cell phone to scroll through social media? Worry about the busy week you have ahead of you?

Take control of your thoughts during these brief windows of time.

At the start of each month, make a short list of happy memories or things you’re looking forward to on a small piece of paper or on your phone.

When you find yourself waiting for a ride, standing in line at the grocery store, or just with a few minutes to kill, break out the list. You can even use it when you’re just generally feeling down and need to change up your thoughts.

Yearly habits

22. Take time to reflect

The start of a new year is a good time to stop and take inventory of your life. Set aside some time to catch up with yourself the way you would with an old friend:

  • How are you doing?
  • What have you been up to?
  • Are you happier than you were a year ago?

But try to avoid the pitfall of judging yourself too harshly for your answers. You’ve made it to another year, and that’s plenty.

If you find that your mood hasn’t improved much over the last year, consider making an appointment with your doctor or talking to a therapist. You might be dealing with depression or even an underlying physical condition that’s impacting your mood.

23. Reevaluate your goals

People change, so think about where you’re heading and consider if that’s still where you want to go. There’s no shame in changing your game.

Let go of any goals that no longer serve you, even if they sound nice on paper.

24. Take care of your body

healthy or unhealthy foods

You hear it all the time, including several times in this article, but your physical and mental health are closely intertwined.

As you build habits to improve your happiness, make sure to follow up with routine appointments to take care your body:

  • see your primary care physician for an annual physical
  • take care of any chronic health conditions and see specialists as recommended
  • see your dentist for an oral exam and follow up as recommended
  • get your vision checked

25. Let go of grudges

inner circle

This is often easier said than done. But you don’t have to do it for the other person.

Sometimes, offering forgiveness or dropping a grudge is more about self-care than compassion for others.

Take stock of your relationships with others. Are you harboring any resentment or ill will toward someone? If so, consider reaching out to them in an effort to bury the hatchet.

This doesn’t have to be a reconciliation. You may just need to end the relationship and move on.

If reaching out isn’t an option, try getting your feelings out in a letter. You don’t even have to send it to them. Just getting your feelings out of your mind and into the world can be freeing.

Foods That Help Tame Stress

 

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8 Digestive Health Supplements.

What Are Autoimmune Disorders?

bad and good bacteria

Immune system disorders cause abnormally low activity or over activity of the immune system. In cases of immune system over activity, the body attacks and damages its own tissues (autoimmune diseases). Immune deficiency diseases decrease the body’s ability to fight invaders, causing vulnerability to infections.

In response to an unknown trigger, the immune system may begin producing antibodies that instead of fighting infections, attack the body’s own tissues. Treatment for autoimmune diseases generally focuses on reducing immune system activity. Examples of autoimmune diseases include:

 

click on link to learn more about Gut health.     http://ltl.is/CPbvj

  • Systemic lupus erythematosus (lupus). People with lupus develop autoimmune antibodies that can attach to tissues throughout the body. The joints, lungs, blood cells, nerves, and kidneys are commonly affected in lupus. Treatment often requires daily oral prednisone, a steroid that reduces immune system function.

 

image of gut

 

 

 

 

  • Guillain-Barre syndrome. The immune system attacks the nerves controlling muscles in the legs and sometimes the arms and upper body. Weakness results, which can sometimes be severe. Filtering the blood with a procedure called plasmapheresis is the main treatment for Guillain-Barre syndrome.

 

  • Chronic inflammatory demyelinating polyneuropathy. Similar to Guillian-Barre, the immune system also attacks the nerves in CIDP, but symptoms last much longer. About 30% of patients can become confined to a wheelchair if not diagnosed and treated early. Treatment for CIDP and GBS are essentially the same.

gut & brain

 

  • Psoriasis. In psoriasis, overactive immune system blood cells called T-cells collect in the skin. The immune system activity stimulates skin cells to reproduce rapidly, producing silvery, scaly plaques on the skin.

 

 

  • Graves’ disease. The immune system produces antibodies that stimulate the thyroid gland to release excess amounts of thyroid hormone into the blood (hyperthyroidism). Symptoms of Graves’ disease can include bulging eyes as well as weight loss, nervousness, irritability, rapid heart rate, weakness, and brittle hair. Destruction or removal of the thyroid gland, using medicines or surgery, is usually required to treat Graves’ disease.

 

 

 

  • Hashimoto’s thyroiditis. Antibodies produced by the immune system attack the thyroid gland, slowly destroying the cells that produce thyroid hormone. Low levels of thyroid hormone develop (hypothyroidism), usually over months to years. Symptoms include fatigue, constipation, weight gain, depression, dry skin, and sensitivity to cold. Taking a daily oral synthetic thyroid hormone pill restores normal body functions.

progression

 

  • Myasthenia gravis. Antibodies bind to nerves and make them unable to stimulate muscles properly. Weakness that gets worse with activity is the main symptom of myasthenia gravis. Mestinon (pyridostigmine) is the main medicine used to treat myasthenia gravis.

 

 

  • Vasculitis. The immune system attacks and damages blood vessels in this group of autoimmune diseases. Vasculitis can affect any organ, so symptoms vary widely and can occur almost anywhere in the body. Treatment includes reducing immune system activity, usually with prednisone or another corticosteroid.

cl basic kit $225

Stuck in a rut!!

Hello everyone have you ever felt stuck in a rut where you just try or do anything and everything to get out of it and it just does not seem posssible? weather it be spiritual, financially or just having a better way of life for you or your immediate family. in those moments that you feel hopeless and almost like you have your hands tied behind your back or perhaps mental fog has set in your mind or way of thinking.

most of the time is that we are trying way to hard to accoplish those goals or task at hand. but we have to realised that we must take a step back and relax take a breather let our minds take a mental break in the process becuase you will bet burned out if not.

Here are afew things that you can do to give your mind a break.

 

  1. Listen to soothing music or sounds that stimulate your brain into relaxing.mind waves

 

2. Go out for a walk weather it be with friends just around the block maybe to a park were they might have a track field. Going to the beach and taking in the sounds of the waves and the sounds of the seagulls and just the ambient noise that is soothing and calming to the soul..

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3. Going hiking enjoying the great outdoors sothing that will lift your spirits and will give you a sense of hope a sense of accomplishment.

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4. Get together with friends that will make you happy and will give you hope that will encourage you to accomplish whatever itr is that you are trying to do. friends that are in the same mental level as you or higher sos that your thincking or your brainstorming gerts challenged and find results to issues that you might not be capable at all by yourself.

inner circle

5. Staying in good health is possibly the biggest challenges amongs everyone. We have so many temptations as far as foods this is were our will really gets tested. we must make those choices now because in the long run that will catch up with us and we will definitely pay for it..

healthy or unhealthy foods

 

Please leave a comment below i would love to hear your thoughts and opinions.

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