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Four Steps to Building Confidence

Confidence is essential in order to move forward and go after your dreams. No matter what life throws at you, confidence prepares you for it. Conversely, lack of confidence can decrease the quality of your overall health, make it difficult to make the right decisions, and prevent you from achieving your goals.

It’s simple: when you don’t have the confidence or belief that you can accomplish something, you are less likely to do it, which then makes building up your confidence a high priority if you want to live happily and successfully.

Here are four steps to follow to build more confidence and improve your life.

Step One: Start with Positive Self-Awareness

Often, a lack of confidence means you don’t have enough information or knowledge to do better. To seek this information, you need to be aware of your actions and those around you. However, it needs to be met with positivity for you to grow and be more confident.

It’s simple. Negativity only brews more negativity. Mistakes don’t need harsh responses. Everyone makes mistakes; it is a natural part of life. However, having increased self-awareness allows you to see the areas where you truly thrive and discover you have more than it takes to be successful in life.

Step Two: Learn to Embrace Failure

Fear of failure is a real fear, and it’s a common reason why people lack confidence. However, having this mindset will only worsen the situation because you are more likely to respond poorly when it does happen – creating a ripple effect that is harder to come out of.

In contrast, most successful people have failed many times throughout their life and see those failures as the sole reason they are there in the first place. Without failure, they would not have discovered the tools they know today. Likewise, expecting failure means finding the tools and resources to overcome it.

Step Three: Ditch Absolutes

As previously mentioned, negativity only creates more negativity that hinders your overall success, which is why negative thoughts or absolute thinking must be stopped right away. Saying the words “I can’t” or “I will never” will only keep you down. Any time you catch yourself saying these words, turn them around – even if you don’t believe them at first. Positive words of affirmation increases your confidence by keeping your thoughts more positive.  

Step Four: Take Action and Recognize Improvement

The last step is always to take action towards your goals and dreams no matter what. Surrounding yourself with the things or people you love and want builds your confidence exponentially.

When your confidence is low, remember these four simple steps to get you back on your feet quickly. Remember, confidence is something that needs to be maintained. It is only natural for it to go up and down. However, what you do or don’t do to change makes a difference. With these steps, you will be sure you have the confidence you need each and every day. Before you know it, you will achieve your goals and live the life you were meant to live..

Why Is Digestive Health Important?

Original article courtesy htpps://

Digestive health is important because without a healthy digestive system, the body cannot properly break down and absorb nutrients from food. Nutrients like amino acids from proteins, fatty acids from fats and simple sugars from carbohydrates provide energy and materials for growth and cell repair.

In addition, a healthy microbiome in the gut — bacteria in the stomach and intestines — is linked to overall good health and the prevention of health problems.

“We now know that the GI tract is full of trillions of bacteria that not only help us process food but that also help our bodies maintain homeostasis and overall well-being,” Dr. Tara Menon, a gastroenterologist at the Ohio State University Wexner Medical Center, told Time magazine.

When a person has a healthy gut, good bacteria and bad bacteria keep a healthy balance. In an unhealthy gut, a person might have more inflammation throughout the body and a lower immune system. They also have a greater risk of allergies, asthma, and chronic illness like heart disease and diabetes. 

Research also links gut health to mental health. Poor gut health may increase risk of mental illnesses such as dementia, anxiety and depression.

For example, Megan Clapp and other researchers published a review in Clinics and Practice revealing that some studies have shown that probiotics — supplements containing live beneficial bacteria and yeasts — helped control the symptoms of anxiety and depression as effectively as prescription medications...

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Click the blue button to discover One Simple Way To Maintain A Healthy Digestion!

What is constipation?

Original article courtesy of John Hopkins Medicine

Constipation is a condition in which a person has uncomfortable or infrequent bowel movements. Generally, a person is considered to be constipated when bowel movements result in passage of small amounts of hard, dry stool, usually fewer than three times a week. However, normal stool elimination may consist of having a bowel movement three times a day or three times a week; it depends on the person.

About 4 million people in the United States have frequent constipation. Constipation is the most common gastrointestinal complaint, resulting in 2.5 million doctor visits annually.

>>What causes constipation?

Hard, dry stools are the result of the colon absorbing too much water. Normally, as food moves through the colon (also known as the large intestine) the colon absorbs water while forming stool (waste products). Muscle contractions then push the stool toward the rectum, and, by the time the stool reaches the rectum, most of the water has been absorbed, making the stool solid.

When the colon's muscle contractions are slow or sluggish, the stool moves through the colon too slowly, resulting in too much water being absorbed. Some of the most common causes of constipation include the following:


Lack of exercise

Not enough liquids

Not enough fiber in the diet

Irritable bowel syndrome

Ignoring the urge to have a bowel movement

Changes in habits or lifestyle, such as travel, pregnancy, and old age

Problems with intestinal function

Abuse of laxatives

>>What are the symptoms of constipation?

Rean on here  

Click the blue button to discover One Simple Way To Maintain A Healthy Digestion!

How to Stop Feeling Guilty

Guilt is a powerful self-conscious emotion that happens when you feel responsible or remorseful for doing something wrong or perceived as harmful. This feeling can manifest even if you are not actually accountable nor participated in the action or situation.

Overall, guilt is about feeling personally responsible or sorry for a situation. Unfortunately, negative feelings are hard to get rid of and can wreak havoc on your personal and professional life. Nonetheless, you do have the ability to stop feeling guilty with the right tools and resources.

Here are four ways to stop feeling guilty and reduce anxiety.

Highlight the Source of Your Guilt

Ask, “Why do I feel guilty?” and, “What happened recently to make me feel this way?” Remember, only you can answer these questions honestly and know the answers. Don’t be afraid to be truthful to yourself. The more genuine you can be, the easier it will be to get rid of the guilt and live a happier life.

If you can’t pinpoint why you feel guilty, it’s a good idea to set up an appointment with your doctor. Feeling guilty for no reason or having guilt completely debilitate your life could also signify that something else, health-wise, may be wrong.

Accept Responsibility and Apologize

If you can find the source of your guilt, it is time to accept it for what it is. If you are genuinely responsible, apologize where necessary and commit never to repeat the action or situation. Truly accepting responsibility and being sorry for your actions means you know you need to do something different to do better and avoid being a repeat offender.

Practice Self-Compassion and Forgiveness

Now that you have accepted full responsibility and are aware of what is causing the guilt, it is time to seek forgiveness within yourself. Most mistakes are not the end of the world. In fact, a mistake can be positive too, as it helps you grow and become a better person.

Take Action Towards Your Goals

The final thing is to move on to your goals. If feelings persist, find ways to distract yourself with the things that matter most. Remember, you already took responsibility and apologized for the mistake. You don’t need to dwell on it any longer. Over time, as you achieve more goals, you will learn that the feeling was helpful and is no longer needed.

If you are suffering from guilt, take the time to follow through on each of these techniques. Note that these techniques will not work if you are not honest with yourself first. You must notice your actions and inactions with full awareness. Without honesty, you won’t be able to highlight the source that’ll allow you to forgive and move on with your life. Use guilt to be a better and stronger person instead, with these techniques.

Benefits to Adopting Proper Stress Management Techniques

Stress wreaks havoc on many areas of your life, including your health, relationships, and career. It clouds your judgment, making it difficult to make proper decisions and effectively communicate with those around you.

In addition, many studies have shown stress to increase the risk of developing obesity, heart disease, depression, and even diabetes. This means that proper stress management techniques are essential to prevent these health risks. Not only that, but stress management can also improve or benefit your life in many other ways.

The following are four benefits to adopting proper stress management techniques.

More Effective Sleep

Stress is a common culprit that steals many hours of sleep each night. Anxious thoughts and increased cortisol levels can affect your blood pressure, cause inflammation and disrupt your breathing patterns – resulting in poor sleep as your mind stays aware and alters throughout the night. In other words, if you want better sleep, find effective ways to reduce your stress before you get some rest.

Increased Happiness and Sense of Purpose

Inflammation and increased cortisol levels caused by stress can also lead to symptoms of depression or affect your overall mental health altogether. However, proper stress management techniques can help you stay grounded and focus on the things you love the most. Daily meditation, journaling, or spending time outside with sunlight are three great stress management ideas that can help you connect with yourself better.

Enhanced Focus and Productivity

Decreased cortisol and inflammation, as well as proper air and blood flow, are vital to your brain and mental health. Your judgment is clouded when your brain lacks good oxygen and necessary resources, making it harder to make the right choices. Proper stress management techniques like breathing exercises or meditation can mitigate these risks.

Weight Loss or Maintenance

Another great benefit to stress management is weight loss and maintenance. Research shows that increased cortisol levels can decrease willpower and make it harder to shift excess weight. Unfortunately, this means you are more likely to make unhealthy choices when anxious or stressed out to get some instant relief.

Improved sleep, increased happiness and productivity, and enhanced health are essential benefits of proper stress management techniques. If you don’t limit or control the excess stress, you can decrease your life expectancy and satisfaction. In addition, stress prevents you from achieving your goals and experiencing happiness. With proper stress management techniques such as breathing exercises, meditation, and exercise, you can be sure this doesn’t happen.

Five Key Elements to Enjoying a Healthy Lifestyle

A healthy lifestyle can seem overwhelming or dull and boring for many. These feelings can make it highly difficult to commit to it and stay healthy. However, more times than not, not enjoying your healthy lifestyle may just mean you are doing something wrong.

Just because a certain habit, routine, or diet works from someone else doesn’t mean it is the best for you. Finding a healthy lifestyle that you truly enjoy takes time, and just because you are healthy does not mean life has to be boring.

The following are five key elements to embrace in order to enjoy a healthy lifestyle.

Only Eat Foods You Truly Enjoy

You don’t have to eat something just because it’s healthy. Healthy doesn’t need to consist of torture. There are enough fruits and vegetables for you to find your favorite. When you find ones that you love, incorporate them as much as possible.

Start by trying one new healthy item every single time you visit the store. If you don’t like what you tried, it’s not a big deal. Eventually, you will discover more healthy foods that you like. However, it is important to note that tastes can change as you transition into new diets, so always give foods a second chance later.

Make Physical Activity Enjoyable and Rewarding

Like the foods you consume, you don’t need to perform exercises that lack inspiration or motivation. There are many different ways to exercise. For example, walking in nature, going to the gym, or participating in a sport. Or you can go for a short run, march in place, or find someone to play basketball with. In other words, if you don’t enjoy going to the gym, then don’t. Find different ways to get moving throughout your day instead.

Commit to Awareness and Take Responsibility

To be truly healthy, you need to be actively aware of what you are doing and not doing, while taking full responsibility. Likely, the only one that got you to the position you are today is you –no one else. So don’t put the lack of motivation on anyone else but yourself. The more responsibility you take, the more action steps you will seek.

Focus on Proper and Consistent Sleep

Your sleep schedule can impact your life in many ways. For example, poor sleep can spoil your mood, make it harder to make proper decisions, and ultimately make you lose sight of what you truly enjoy as you are too lethargic to care. Poor sleep can also disrupt your metabolism, making it difficult to maintain or decrease weight.

Don’t Forget about Sunlight and Hydration

To further improve your mood, proper hydration and sunlight are essential. These resources fuel your body with vital nutrients that keep you energized. The more energized you are, the more motivated you will be to make better choices throughout your day.

As you can see, enjoying a healthy lifestyle is readily at your reach. However, it takes a deep understanding of what you truly want in life to go out and get it. Even if a food item is healthy, it doesn’t mean you have to stick to that one thing. There are many different foods and activities that you can incorporate to make your healthy lifestyle more enjoyable and sustainable.

Five Signs You’re Making the Wrong Choices in Life

Most of life is about making choices. You will choose a career, relationships, and other everyday requirements like what you eat and how (and if) you exercise. These daily choices can either make or break your success and happiness in life.

While some options are obviously bad, that doesn’t mean every single decision you make will be. It takes mindfulness, awareness, and a deep understanding of yourself to see the warning signs to change your bad habits.

Here are five signs you’re making the wrong choices in life.

Increased Anxiety and Emotions

While some anxiety and emotions are natural when you do the things you love, they shouldn’t be overwhelming or hard to control. If you are constantly feeling overwhelmed, sad, or depressed, something in your life needs to change. First, make sure it is nothing related to your health.

If it’s not about your health, then you need to stop and evaluate exactly what you want and need from life to feel better. Then, create a way to recognize the moment the feelings come around to see if your actions or inactions are responsible. For example, maybe you feel down because you told your boss no when you wanted more responsibility.

Unexplained Fatigue

Beyond mental, physical, or health reasons, fatigue can also be a sign of not being happy or content with your choices. Stress and high emotions are draining and don’t make sleeping easier. This means you will always be running on empty until you can solve the underlining problem.

Lack of Self-Awareness and Evaluation

Ignoring red flags and gut feelings, or thoughts such as “I should be doing this instead,” are signs of lack of self-awareness or evaluation. These factors are critical to the decision-making process. Ignoring these thoughts or red flags means you are not taking the time to get to know yourself and what you want. Just because others are going after certain things doesn’t mean you have to. If you feel this way, you need to stop and evaluate yourself, your goals, and what you want from life.

You Have Become a Master Procrastinator

Have you started pushing off important tasks until the last second? Developing this habit spontaneously can mean something is out of place or missing in your life. It can also highlight that the work or hobby you chose to do is no longer fulfilling – meaning it is time to make a change.

Unclear Goals or Sense of Purpose

No deadlines and a lack of direction or a sense of purpose in daily life are also clear warning signs that your choices or lack thereof affect your overall enjoyment in life. Conversely, creating goals provides direction and motivation essential to enjoyment and purpose for most people.

Being aware of these five signs can help you change your bad habits before they consume your life and prevent success. Making the right choices in life is about understanding who you are, what you want from life, and creating clear goals to get there. In other words, when you make the right choices, you will feel happier, inspired, motivated, and fulfilled.

A combination of three simple treatments may reduce invasive cancer risk by 61% among adults aged 70+

A combination of three simple treatments may reduce invasive cancer risk by 61% among adults aged 70+

original publication:Posted on April 25, 2022 by Frontiers Science Communications

A combination of vitamin D, omega 3, and exercise may reduce invasive cancer risk by 61% among adults aged 70+, finds new study in Frontiers in Aging

A new study published in Frontiers in Aging found that a combination of high-dose vitamin D, omega-3s, and a simple home strength exercise program (SHEP) showed a cumulative reduction by 61% in cancer risk in healthy adults aged 70 or older. It is the first study to test the combined benefit of three affordable public health interventions for the prevention of invasive cancers. Following future studies, the results may impact the future of cancer prevention in older adults.

Cancer is considered a major age-related disease in Europe and the US. It is the second leading cause of mortality in older adults and the chances of getting most cancers increases with age.

Apart from preventative recommendations such as not smoking and sun protection, public health efforts that focus on cancer prevention are limited, according to Dr Heike Bischoff-Ferrari of the University Hospital Zurich: “Preventive efforts in middle-aged and older adults today are largely limited to screening and vaccination efforts.”...

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Four Benefits of Being a Great Listener

Four Benefits of Being a Great Listener

Being an effective listener is a powerful communication technique that you can use to build a rewarding life. Great listeners can solve complex problems, unite organizations and people, and run successful businesses.

Listening is the first step to adopting proper communication skills and it positively impacts your life, business, and community. Optimizing your listening skills is necessary to achieve more of your goals or dreams in life.

Here are four key benefits to being a great listener, and how this necessary skill improves your overall life.

Improved Relationships

When you hear what others are saying more than you talk, you get to know people better. This in turn improves your relationships by making you more likable, respected, trustworthy, and approachable. When others know you will truly listen and want to know them, they are more likely to continue the genuine relationship.

Refined Decision-Making Skills

Taking the time to listen makes you think about your choices each day. It prevents you from jumping to conclusions or making a quick decision without proper knowledge. The more knowledge you gain or have, the easier it is to make the right choices.

Improved Communication Skills

Again, if you want to improve your communication skills, starting with listening is key. It is the first step to proper communication. Without properly listening to the information being provided to you, you can’t make the right response. If you don’t actively listen, you will likely misunderstand the conversation and break the focus. This could then result in an uncomfortable conversation or situation.

Increased Patience and Positivity

Active listening means ignoring your own thoughts. It means that you hear what the other person or people are saying without forming your own words or just waiting for your turn to speak. This takes time and patience, and most importantly, positivity. This way, you don’t jump to conclusions or an inappropriate conclusion to the speaker's conversation.

Improving your listening skills is not a challenging task to complete, and it can have a big and positive impact on your life. It improves your relationships and understanding of the world, and it unlocks opportunities that bring joy and happiness to your life. The more you listen, the more you can understand and the stronger your relationships and connections to the world become. You can make more informed decisions to live the life you desire and need with strong listening skills.

Reasons to Stop Sweating the Small Stuff

Reasons to Stop Sweating the Small Stuff

Sweating the small stuff or worrying only consumes valuable time and resources. Likewise, replaying mistakes in your mind, fretting over a misunderstood conversation, or simply regretting small mistakes is a waste of time. All this worry is not worth the time and effort spent thinking them over and hashing them out.

While it may be challenging to clear these thoughts from your mind, it is an important practice to learn in order to prioritize your time better and identify what truly matters most to your life. In other words, sweating the small stuff only clouds your judgment and prevents you from achieving success.

Here are three reasons to stop sweating the small stuff.

To Reduce Chronic Stress and Fatigue

Stressing over things that don’t provide value only drains you, ultimately keeping you from taking action. When cortisol levels rise, so do inflammation and blood pressure. This can lead to heart disease, diabetes, and mental disorders such as depression and anxiety.

To Achieve More and Live Successfully

Managing stress and controlling your thoughts means you get to take control and lead the life you want. A healthy mind and body will foster and inspire you to continue taking the steps to a happier and successful life, whatever that may mean to you. A simple change in focus can make all the difference. Just try to remember what you value the most. Then, if you need to, write it down.

To Be Happier

It’s a fact; improved mental and physical health increases happiness. Only focusing on things which you can control, and ignoring thoughts of others who have no control of your life, brings more empowerment and joy to yours. The only thing you can control is how you respond or take action. When you are free of these negative thoughts, you can better focus on the more important and valuable things in your life.

As you can see, sweating the small stuff is not an effective use of your time. It only invites in more stress and keeps you from achieving your goals or aspirations. Instead, focus on your actions, learn to manage your emotions, and live authentically to free yourself of this bad habit. Most importantly, trust yourself and remember what you want the most. The more you choose to focus on what really matters, the happier and stronger you will be.