Understanding Financial Infidelity and Its Effect on Relationships

(Family Features) Infidelity and deception can take many forms in a relationship, including some that have nothing to do with romance at all. One example is financial infidelity, where deceptions are reported in nearly half of relationships where finances are combined.

Among people who have combined finances with a partner, 2 in 5 (43%) confessed to committing an act of financial deception in a current or past relationship, according to a survey conducted by the National Endowment for Financial Education (NEFE). What’s more, 85% of those who reported a financial deception acknowledged the indiscretion affected the relationship in some way.

“When you comingle finances in a relationship, you’re consenting to cooperation and transparency in your money management,” said Billy Hensley, Ph.D., president and CEO of NEFE. “Regardless of the severity of the act, financial deception can cause tremendous strain on couples – it leads to arguments, a breakdown of trust and, in some cases, separation or even divorce.”

Understanding Financial Infidelity

A financial infidelity is an act of deception by one partner in a relationship where finances are combined. Examples include hiding purchases, money, or accounts, or lying about the amount of income earned and debt owed.

More than one-third (39%) of U.S. adults who have combined finances in a current or past relationship admitted to hiding a purchase, bank account, statement, bill, or cash from their partner, and about 1 in 5 (21%) admitted to lying to a partner or spouse about finances, the amount of debt they owe or the amount of money they earn.

Reasons for Financial Deception

A lack of communication and conflicting life or financial values may often be the root causes of financial deception, but U.S. adults also revealed other reasons for deceit with money. More than one-third (38%) said even though they are in a committed relationship, they believe some aspects of their finances should remain private. Meanwhile, another 33% were embarrassed or fearful about their finances and didn’t want their partner to know.

Fear of disapproval by a partner is also a powerful force, regardless of whether financial discussions are happening in the relationship. For example, 34% of U.S. adults who admitted to financial deception in a relationship with combined finances said they feared disapproval by their partner given discussions of finances had already occurred while 27% feared disapproval by a partner in a relationship where discussions about finances had not yet occurred.

How Financial Deception Affects Couples

Like other forms of infidelity, financial cheating can wreak havoc on a relationship, including arguments, loss of trust, less privacy, separating combined finances and even divorce. However, those who have been there offered some insight into positive repercussions, too, such as growing closer together and learning to communicate proactively.

Signs of Financial Infidelity

You may discover your partner is cheating financially when you come across a receipt or piece of paper indicating a purchase you don’t recognize or find your partner defensive or withdrawn in conversations about money. A deceptive partner may attempt to intercept bills via mail or email before you see them or remove the itemization of purchases on bills.

Learn more and find the full poll on financial deception at nefe.org.

Coming Clean

How to recover from financial deception

Whether you’ve caught your partner cheating when it comes to money, or you’re the one in the spotlight after making some financial transgressions, there are some steps you can take together to rebuild trust.

1. Be realistic in your expectations. Understand successfully rebuilding trust will take time, sustained transparency and commitment to shared goals, and increased communication.

2. Commit to open communication. While the conversations may be stressful, the key is to focus on understanding why the financial deception occurred and what you can do, together, moving forward.

“When 2 in 5 people admit to committing financial deception in a relationship where money is combined, it highlights the need for greater communication and a deeper understanding of who your partner is financially,” Hensley said.

3. Create goals and ground rules together. Finding areas of compromise can help you get on the path toward rebuilding trust. That might mean having separate personal accounts while maintaining a joint account for household expenses, or you might create separate accounts completely with each of you paying an equitable share of household expenses.

You could also establish guidelines you can both abide by, such as agreeing that neither will make a large purchase, such as items over $100, without discussing it together.

Photos courtesy of Getty Images

SOURCE:
National Endowment for Financial Education

5 Healthy Habits to Help Reduce Stress

(Family Features) Between work, family obligations, and a constantly changing world, people in the United States are stressed. In fact, U.S. workers are among the most stressed in the world, according to a State of the Global Workplace study. While some stress is unavoidable and can be good for you, constant or chronic stress can have real consequences for your mental and physical health.

Chronic stress can increase your lifetime risk of heart disease and stroke. It can also lead to unhealthy habits like overeating, physical inactivity, and smoking while also increasing risk factors, including high blood pressure, depression, and anxiety. However, a scientific statement from the American Heart Association shows reducing stress and cultivating a positive mindset can improve health and well-being.

To help people understand the connection between stress and physical health, the American Heart Association offers these science-backed insights to help reduce chronic stress.

Stay Active
Exercise is one of the easiest ways to keep your body healthy and release stress. Physical activity is linked to a lower risk of diseases, stronger bones and muscles, improved mental health and cognitive function, and a lower risk of depression. It can also help increase energy and improve the quality of sleep. The American Heart Association recommends adults get at least 150 minutes per week of moderate-intensity activity, 75 minutes of vigorous activity, or a combination.

Meditate
Incorporate meditation and mindfulness practices into your day to give yourself a few minutes to create some distance from daily stress. Some studies show meditation can reduce blood pressure, improve sleep, support the immune system and increase your ability to process information.

Practice Positivity
A positive mindset can improve overall health. Studies show a positive mindset can help you live longer, and happy individuals tend to sleep better, exercise more, eat better, and not smoke. Practice positive self-talk to help you stay calm. Instead of saying, “everything is going wrong,” re-frame the situation and remind yourself “I can handle this if I take it one step at a time.”

Show Gratitude
Gratitude – or thankfulness – is a powerful tool that can reduce levels of depression and anxiety and improve sleep. Start by simply writing down three things you’re grateful for each day.

Find a Furry Friend
Having a pet may help you get more fit; lower stress, blood pressure, cholesterol, and blood sugar; and boost overall happiness and well-being. When you see, touch, hear or talk to companion animals, you may feel a sense of goodwill, joy, nurturing, and happiness. At the same time, stress hormones are suppressed. Dog ownership is also associated with a lower risk of depression, according to research published by the American Heart Association.

Find more stress-management tips at Heart.org/stress.

Stress 101
Understanding stress is an important step in managing and reducing it. Consider these things to know about stress and how it could affect your life:

• Today, 1 in 3 adults in the U.S. report being worried or depressed.
• Higher levels of the stress hormone cortisol are linked to an increased risk of high blood pressure and cardiovascular events like heart disease and stroke.
• The top sources of stress are money, work, family responsibilities, and health concerns.
• Work-related stress is associated with a 40% increased risk of cardiovascular diseases like heart attack and stroke.

Photos courtesy of Getty Images
SOURCE:
American Heart Association

In Her Own Words: Sarah Kroon-I’m here. And I’m worthy....

May is Mental Health Awareness Month. Something I’m SO passionate about.

Everyone has a story.

When you look at me from the outside.. you might see a friend, a mother, a wife, a daughter, a nurse… I have many titles that I’m extremely proud of.

But I also title that I wear heavy on my shoulders every single day. I’ve been diagnosed with PTSD, anxiety, depression, bipolar disorder…

A lot of you know my story. The series of events that have happened in my life has left me battling multiple mental illnesses. But it isn’t just the trauma... it’s the everyday things that take over my mind. “Am I worthy of being a mom?” “Am I being a good wife, daughter, friend?” “Am I doing everything I can to make sure Maverick never has to live through things I’ve lived through?” And that is just a couple of “everyday” examples that can trigger any one of those illnesses I listed. Big life events trigger them even more… Sometimes to the point where I feel like I’m on the verge of breaking.

But guess what?

I’m here. And I’m worthy.

For everyone who knows my story.. my struggles. For everyone who’s been there and seen me on my good days and my worst. For everyone who’s stuck next to me when I try so hard to shut you out. For anyone who is still around…There are no words of gratitude great enough that I could say to you. You have played a huge part in my mental health journey. And for that, I’m forever grateful.

You are NEVER alone in your struggles! I can be a phone call or text away.

You Can Thank Menopause for That: The Impact of Hormonal Changes on our Health and Midlife Weight Gain

Istockphoto.com

     Chances are you have a friend or two, probably female who has had trouble with midlife weight gain. Midlife weight gain is common no doubt. Many of us gain a pound or so every year as we make our way through young adulthood, ending up fat and flabby at age 40 and beyond. Even if you're not close to 40 yet, midlife weight gain may already be on your mind. However, if you are a woman in your forties or fifties, you may have noticed a few extra inches around your waist. 

     You can thank menopause for that. During the transition to menopause, many women find that losing weight is very difficult, and they also notice a shift in weight from their hips and thighs to their stomachs. Menopause weight gain, especially in the abdomen, is a normal part of the signs of menopause, but thankfully, it does not have to be inevitable.

     The truth is, your hormones can wreak some havoc with your metabolism. This is true. But hormones only account for about 2 to 5 pounds. The rest is the result of overeating, poor lifestyle choices - such as not exercising enough - and stress. However, we've seen many women successfully maintain their weight and lose weight during and after this life transition, and now new research sheds a little more light on which strategies work.

     In the University of Pittsburg study, researchers tracked more than 500 post-menopausal women for several years. After six months, they found that four specific behaviors led to weight loss: eating fewer desserts and fried foods, drinking fewer sugary beverages, eating more fish, and dining at restaurants less often.  The great news about this research is that the same tried and true techniques we know to be effective earlier in life worked to support weight loss after menopause. In other words, you don't have to resort to a drastic diet or feel doomed to grow wider as you grow wiser.

So the burning question remains: How can I lose this belly?

Istockphoto.com

     Controlling stress is key. Unfortunately, the modern world triggers the stress response on a nearly endless basis. Money problems, relationship issues, family concerns. This constant stress response weakens the adrenal glands, which, in turn, undermines mental function, causes fatigue and triggers weight gain. It also triggers hormone imbalances that lead to symptoms of PMS and menopause discomfort. You may respond to stress by making poorer lifestyle choices, such as not eating healthfully and not exercising enough. Look at your nutrition - in terms of quality, quantity, and frequency of eating. You should eat often, 3 to 5 small meals per day. Quality is all about eating whole foods, fruits, and vegetables, whole grains, and lean protein.

     But you may be saying "I'm 40-plus, eating right, and exercising but not losing weight. Why do I have midlife weight gain?" If you have tailored your portion sizes to appropriate ones, added proper supplementation to balance your hormones, and support your Adrenal glands, look at the frequency of your eating. Eat every three or four hours. But not too late at night. The later you eat, the lighter you eat is a good rule.

What's up with this belly?

Istockphoto.com

     You know... that ever-increasing mid-section of yours that may resemble a flotation device. Excess body fat occurring in the midsection is associated with aging, after 40. You can thank Perimenopause for that. This excess body fat is normally only 2 to 5 pounds and is more likely due to a drop in activity rather than hormones.

Can I boost my metabolism?

Absolutely. You can boost your metabolism throughout life by maintaining the highest level of exercise you can, within the limits and constraints of your life. If you want to shed pounds, weight loss is no different during menopause than before it. 

What workout or workouts are best for me?

Creative cardio. Burn 400 to 500 calories a day in cardio. On the elliptical, for instance, you can burn about 400 calories in about 35 minutes. And don't forget the weight training.

Here are a few simple strategies to focus on today, and tips for putting them into action.

• Rethink that drink
• Get your fill of fiber
• Please get plenty of rest

     The information on this site is for information purposes only and is not intended as a substitute for advice from a physician or other health care professional or any information contained in product labeling. You should consult a healthcare professional before starting any diet, supplement or exercise program, before taking any medication, or if you have or suspect you might have a health problem.

Clever Storage Ideas for Small Spaces

(Family Features) No matter how cramped and cluttered your living space may be, you can almost always find a spot or two for extra storage. It’s often just a matter of getting creative and utilizing a few clever solutions.

Consider these simple ideas to create some extra space in oft-used rooms:

Kitchen

• Metal rods with hanging hooks can create storage space on your blank walls. Use them to hang coffee cups, cooking utensils, dish towels or pots and pans.
• Magnetic strips mounted on the wall or the inside of a cabinet door can be a simple way to hang knives and free up counter space normally taken up by a knife block.
• If your countertop is cluttered with small spice containers and oil bottles, elevate them with a decorative cake stand. Place small jars below and top with pretty decanters and additional spices.
• If you’re using prime cabinet space for items you only use once a year, such as a holiday cake pans or a big serving bowl you pull out for parties, consider storing them in the attic or a closet instead.

Bathroom

• Instead of hanging just one towel bar on the back of the bathroom door, hang multiple to maximize your drying space.
• Most modern cabinetry has adjustable shelving. If you haven’t customized the heights of your shelving to accommodate different-sized bottles and containers, give it a try.
• A three-tiered fruit basket might seem perfect for the kitchen, but it’s also a handy way to store bathroom essentials right beside the sink.
• Flour and sugar canisters can also be repurposed in the bathroom to keep makeup, toiletries, cleaning supplies, and soaps contained. Make sure to buy bins that stack easily.

Bedroom

• Nix those nightstands and hang small shelves on either side of the bed. This cuts down on the clutter you can keep and makes cleaning underneath a breeze.
• Rolling bins that fit under the bed are perfect for storing linens, out-of-season clothing and children’s toys. They’re also the perfect way to slide building block projects out of sight without destroying your child’s latest masterpiece.  
• Closets with a single hanging rod are one of the biggest space-wasters in the bedroom. Double their storage capacity by hanging a second rod or shelf below shorter jackets and shirts.

Find more ideas to maximize your space at eLivingtoday.com.

 

Photo courtesy of Unsplash

SOURCE:
Family Features

The Fallout From Mental Health Stigma

What is Stigma?
Stigma is the use of stereotypes and labels when describing someone, and it is often attached to people who suffer from mental health issues. We don't fully understand how the brain works yet, but one thing we DO know is that it is an organ. Yet our society doesn't readily accept brain disorders the way we accept other organ disorders. Why is this so?

Stigma is a harsh reality for people who have mental health problems because it prevents them from enjoying a normal and productive life. So many people today feel uncomfortable about mental health issues, despite the fact that there is growing evidence that more and more people are developing these problems. In fact, many people are so uncomfortable with the stigma that they would rather suffer in silence than get help they need.

Here are a few of the most common misconceptions about mental health problems:

• Mentally ill people have a weak character
• Mentally ill people are potentially dangerous.
• People with mental illness should just "snap out of it"
• Mentally ill people are violent

The media has only further fuelled our distorted beliefs about mental health issues. Frequently, characters on television and in the movies that have a mental illness are depicted as dangerous, unpredictable, and violent.

What Are the Effects of Stigma?
If you became ill you would go to a doctor. Once you got better, you would expect to get on with life as usual

But it's not that easy for people who suffer from mental illness. Often, they can suffer from persistent rejections and exclusions by ill-informed members of the community. Some people have been denied loans, health insurance, and jobs because of their history of mental health issues. Consequently, these people lose their self-confidence and may develop further anxiety or depression, on top of the issues they are already facing.

I witnessed this firsthand many years ago when my brother was diagnosed with schizophrenia. The majority of his friends deserted him; they weren't able to comprehend or cope with his altered personality and erratic behavior. Within months he went from being a popular, vivacious, and outgoing young man to a shattered, isolated loner. Over the following months, I watched my brother sink deeper into debilitating depression, which ultimately became so unbearable that he took his own life.

What Can We Do?
All of us have times when we feel depressed, anxious, or angry. We might even have a series of bad days, where we think that nothing will ever go right for us and the world is against us. For a mentally ill person, these feelings do not go away.

So the answer lies in education and understanding. If you know someone who seems very emotional, down, or upset, then lead by example; show compassion and understanding, and encourage them to seek help. And if you're suffering silently yourself, take comfort in the fact that you're not alone and that there is hope.

Source By: Sonia Devine

Prioritize Self-Care for a Brighter Future

(Family Features) When so much of the world is beyond your control, it’s easy to become anxious or overwhelmed trying to take care of everyone and everything. Making self-care a priority allows you to take charge and protect your own mental and physical wellness.

For many people, self-care gets neglected while other needs and obligations move to the forefront. That’s why being intentional and getting organized can help put you on a better path.

“A steady schedule is a healthy schedule,” said Jackie Michaels, a vocalist, songwriter, actress, and author who shares her own journey to help others learn how to appreciate life by encouraging self-care, self-love, and healing. “Set intentional goals to realign your life and create time for yourself to accomplish your goals.”

Michaels offers these words of wisdom to those who are just beginning their journey of intentional self-care.

Take advantage of the energy of the moon. A new moon is an ideal time to contemplate and plan for the future, as its path toward light and energy can align with your progress toward a milestone or goal. Conversely, a full moon’s expansive positive energy is thought to help amplify both conscious and sub-conscious thoughts for productive meditation. As the moon wanes, this is a time for reflection, shedding what hinders your progress as you prepare for another fresh start with the return of a new moon.

Make time for yourself to find balance. In today’s busy world, this advice can be much easier said than done, but that’s why Michaels recommends arming yourself with tools that can help. For example, the Love Me Right Self-Care Journal and Planner can help you set boundaries for yourself and others. You can use the calendar to set and take necessary breaks from time to time as a step toward self-care management.

Relax and release before starting a new week. Each week is an opportunity for a fresh start. Take time over the weekend to mentally rest and recharge, paying attention to areas of growth and accomplishment. It’s also helpful to be intentional about letting go of disappointments and missteps from the week behind you and focus your mental energy on how to continue progressing toward your goals.

Make every effort count. When time is precious, there’s little room for lackluster effort. While you may not be able to realistically put everything into all that you do, you’ll likely discover a pattern of greater success in the activities where you invest yourself more deeply. Ultimately, you may find it easier to pass on activities that don’t pique your interest enough to command your full energy.

Recognize there’s no guilt in putting yourself first. Think about what you give to your friends, work, and other external forces in life. When your effort is limited, chances are your results are, too. The same applies when you’re working on yourself. If you only give what energy is leftover after giving to everyone and everything else, you’re not likely to achieve the results you desire. Understanding that giving all of yourself is the only way to reach what you aspire is the first step toward letting go of the guilt you may feel when you make yourself and your own time the first priority.

Give yourself credit and acknowledge your achievements. When you’re busy chasing your goals and dreams, it’s easy to lose sight of what you’ve already accomplished. Take time to celebrate victories and be proud of what you have accomplished. Also remember acknowledging milestones and progress toward bigger, long-term goals can help keep you motivated and determined to reach the finish line.

Find more inspiration for your self-care journey at jackiemichaels.com/love-me-right.

Photos courtesy of Getty Images
SOURCE:
Jackie Michaels

5 Trends Pointing to More Americans Seeking Mental Health Care

(Family Features) As the COVID-19 pandemic has evolved, many Americans' mental health has been negatively impacted by new and increased pressures and worries. In fact, more than 42% of adults in the United States reported symptoms of anxiety or depression in 2020, an increase of 93% over 2019, according to U.S. Census Bureau data.

This shift is reflected in mental health appointment bookings made using Zocdoc, a free platform where people can find and book in-person or virtual health care appointments across more than 200 specialties. Between January 2021 and January 2022, there was a 77% increase in mental health specialty bookings, a significantly higher number than the prior year’s 11% year-over-year growth.

To explore how Americans are seeking care for their mental health needs, the digital healthcare marketplace compiled “A Year in Mental Health Care,” a comprehensive data analysis of mental health appointment booking trends from January 2021-January 2022. This analysis found these trends:

Virtual Visits are Here to Stay
The increased availability of virtual appointments has made mental health care more convenient and accessible during a challenging time. Whether home or away, virtual care is here to stay and seems likely to remain the way most people receive mental health care; this is a sharp contrast to other specialties where the future of health care is primarily in-person. In fact, in the last year, virtual mental health specialty bookings grew by 74%, and 88% of mental health appointments were virtual in January 2022.

Kids are Seeking More Mental Health Care
Pediatric depression and anxiety have doubled during the pandemic, according to research published in “JAMA Pediatrics.” Reflecting a focus on care for the youngest Americans, between January 2021 and January 2022, children’s mental health appointment bookings grew by 81%, pediatric psychiatric medication review appointment bookings grew by 100%, pediatric depression and anxiety appointment bookings grew by 100% and adolescent mental health bookings grew by 114%.

People are Seeking New Ways to Manage Stress and Health
As the pandemic has evolved, weight gain and increases in alcohol consumption have become commonplace, and many people are experiencing increased stress, depression, and anxiety, according to research published by the American Psychological Association. However, a growing number of people are seeking professional help to address addiction or manage conditions such as depression and anxiety. In fact, alcoholism-related bookings grew by 43%, addiction-related appointment bookings grew by 67%, disordered eating bookings grew by 53%, mindful and intuitive eating bookings grew by 122%, anxiety-related appointment bookings grew by 86% and depression-related appointment bookings grew by 92% during the analysis period.

Families are Tackling Tough Times Together
Life has changed for many families since the onset of the pandemic. The combination of new and more significant stressors, less access to common stress-relieving activities, and fewer interactions with people outside the family have led to conflict among loved ones. A growing number of these people are seeking care with family therapy appointment bookings growing by 187% and relationship therapy appointment bookings growing by 146%.

Cognitive Behavioral Therapy (CBT) is the Fastest-Growing Therapy Type
During the past year, CBT, known for helping people change their thinking patterns, has grown in popularity more than any other therapy type with a 177% increase in appointment bookings. Other types of therapy appointment bookings have also increased, including analytical therapy (36%), behavioral therapy (75%), and Eye Movement Desensitization and Reprocessing therapy (118%).

For more information and to view the full data analysis, visit zocdoc.com.

Photo courtesy of Adobe Stock
SOURCE:
Zocdoc

Know Your Kidneys

How to prevent and manage kidney disease

(Family Features) You may not think much about your kidneys unless there’s a problem, but they play a vital role in your health.

Your kidneys continually filter your blood to remove extra fluid and waste, which is released from the body as urine. They also help control blood pressure and keep bones healthy. Consider this information from Know Your Kidneys, an education campaign from the American Kidney Fund, Boehringer Ingelheim and Otsuka, to understand how your kidneys work, how to protect them and help prevent kidney disease, which has no cure.

What is kidney disease?
Kidney disease means your kidneys are permanently damaged and do not work as they should. This lets extra fluid and waste flow back into your bloodstream instead of leaving your body as urine.

An estimated 37 million Americans are living with kidney disease, and 1 in 3 adults is at risk for the disease, according to the American Kidney Fund. Kidney disease typically does not have any symptoms until the late stages, so most people do not know they have it.

Who is at risk?
Kidney disease doesn’t discriminate; people of all backgrounds get it. However, multiple barriers contribute to inequity in kidney care, including systemic racial and ethnic biases, language and cultural differences, and where a person lives. These barriers make it more likely for certain people’s kidney disease to progress to kidney failure – the last stage of kidney disease. For example, Black Americans make up just 13% of the population, but they are 3.4 times more likely than white Americans to progress to kidney failure.

Other risk factors include diabetes, high blood pressure, hereditary causes or having a family history of the disease, being over the age of 60, obesity, and smoking. Talking with your doctor about these risk factors is an important step toward managing your kidney health. Being tested for kidney disease if you are at risk can help detect early problems.

What are the symptoms?
In the later stages of kidney disease, you may have symptoms like foot swelling, nausea, and fatigue. Other potential symptoms include itching, muscle cramps, changes in urine output, loss of appetite, trouble catching your breath, and problems sleeping.

Regular blood and urine tests can help monitor your kidney health. Ask your doctor to check your kidney function, and if the tests reveal concerns, work together to create a plan.

What are the treatment options?
There is no cure for kidney disease, but you can take actions and medicines to manage your condition and possibly help prevent the disease from progressing to kidney failure. Depending on the specific cause of your kidney problems, your doctor may suggest controlling your blood sugar, blood pressure, and cholesterol; eating healthy; quitting smoking, being more physically active, and maintaining a healthy weight. Medicines can also help control kidney disease for people with diabetes.

If kidney disease progresses to kidney failure, dialysis or a kidney transplant is required to survive.

How to advocate for kidney health
Dawn Edwards was just 23 when she developed kidney failure, reinforcing that kidney disease can affect anyone at any age. While Edwards juggles life with dialysis, she also regularly talks to newly diagnosed and high-risk patients.

“My advice is to learn as much as you can and have honest, frank discussions with your doctor,” Edwards said. “Learn about your treatment options, including the side effects of medications, and lifestyle changes that can manage your diabetes and high blood pressure and ultimately slow or stop the progression of kidney disease.”

For more information, visit KidneyFund.org/KnowYourKidneys.

Photo courtesy of Getty Images
 

SOURCE:
American Kidney Fund

How to Choose Quality Vitamins and Supplements

(Family Features) More than half of Americans take an over-the-counter vitamin or dietary supplement, but many may not realize that the quality of these products can vary greatly. Because supplements are not regulated by the Food and Drug Administration like other medicines, not all are quality products. When choosing a vitamin or other supplement, checking for independent verification can help ensure quality.

A recent study in the “Journal of Clinical Sleep Medicine” found that the amount of actual melatonin in 71% of supplements is off by a 10% margin, meaning that labels of many melatonin substances do not accurately reflect how much melatonin is in the pill. The study also found the amount of melatonin within pills in a single jar can vary by 465%. This incident illustrates the value of verification, which confirms what is on the label is what is in the bottle.

Measures of Quality
The following are some of the characteristics to consider when evaluating the quality of a dietary supplement:

• Positive Identification: There are products on the market that do not contain the ingredients indicated on the label. Tests by an independent third-party can confirm that what is on the label is in the bottle.
• Potency: It is crucial that ingredients are present in the right amount. Too little may have no effect on your health, while too much may be harmful.
• Purity: Unwanted ingredients can have a negative effect on health. Examples may include heavy metals, mold or mildew, and chemicals from pesticides.
• Performance: A pill or tablet must properly dissolve, or else ingredients cannot be absorbed by the body. In that case, it is more likely to pass through your system without any effect on your health.

Another example is saw palmetto extract, a supplement commonly used to support prostate health and help to reduce frequent urination. Studies indicate that not all saw palmetto products are the same. Differences in purity, potency, and quality among the various available saw palmetto products are thought to affect the usefulness of these supplements.

“As with any supplement, a consumer should look for the most reliable option,” said Ed Wyszumiala, head of the Dietary Supplement Verification Program at U.S. Pharmacopeia (USP). “Only consistent and quality saw palmetto extracts have been shown to be effective based on clinical research. Therefore, consumers seeking a quality dietary supplement can feel confident choosing products with third-party verification, such as Flomentum, the only saw palmetto extract supplement that has been independently verified by USP.”

How to Make Supplements Part of a Healthy Daily Routine
Following a few simple guidelines can make it easy to include supplements as part of your daily routine.

• Talk with your doctor or pharmacist before taking any supplements, as they may interact with your prescription medications.
• Do your homework on the manufacturer to make sure it is a reputable company that adheres to good manufacturing practices and does not appear to be the subject of frequent consumer complaints.
• Avoid companies making questionable claims about curing diseases and do your research on the science behind the products.
• Carefully follow the directions on the labels, so you take the supplement exactly as intended.

Tests by an independent third-party can confirm that what is on the label is in the bottle. Learn more about quality supplements and check whether your products are USP Verified at Quality-Supplements.org/Verified-Products.

 

Photo courtesy of Getty Images

Photo courtesy of  Pexels.com/Thesis

SOURCE:
U.S. Pharmacopeia

5 Ways to Incorporate Self-Care into Your Routine

(Family Features) Day-to-day life involves responsibilities that can lead many to feel overwhelmed. In fact, a survey from CNBC found more than half of U.S. women (53%) are experiencing burnout. To counter the stresses of everyday life, DOVE Chocolate recommends these tips to show yourself compassion and take time to nurture your ­well-being.

For more helpful ideas to take time for yourself, visit dovechocolate.com.

Try a New (or Old) Hobby

Setting aside “me time” can help you recharge and show yourself the compassion you show others while nurturing your interests. Create a list of things you’ve been telling yourself you’ll try, whether it’s starting to paint, trying a cooking class, or picking up a good book, and give yourself permission to take time to pursue your interests.

Incorporate a Treat into Your Day

When days feel long, incorporating a favorite treat can give you something to look forward to. This could be a phone call with a friend, catching up on your favorite show, or indulging in a favorite goodie like DOVE Chocolate Large PROMISES, which are three times the size of original Promises and come in Dark Chocolate and Peanut Butter and Milk Chocolate and Caramel varieties.

Spend Time Outdoors Whether setting aside time for an afternoon stroll or mixing up your morning commute by walking, time spent outdoors can provide benefits for your well-being. In fact, spending time in nature has been shown to decrease feelings of loneliness and can have a positive impact on mood.

Block Off Your Calendar

Getting caught up in day-to-day responsibilities is easy, and many feel the burden of obligations to family, work, and communities. Remember you also have an obligation to yourself and your well-being, so be intentional by setting aside time for yourself without other distractions. Whether it’s taking time off work or making plans for a vacation or staycation, nurture yourself the way you care for those around you.

Start a Routine
Starting (or ending) your day with a self-care routine can be a relaxing practice that helps you reinforce your wellness and values. Your routine can incorporate skincare, gratitude practice, or mindfulness techniques – anything that makes you feel grounded as a manageable addition to your day. 

Photos courtesy of Adobe Stock and Cleyder Duque

SOURCE:
Dove Chocolate

What is Venting Out? 6 Easy Ways to Vent Out

 Self Help Article |  January 30, 2022

Venting out means letting out the emotions that we may be bottling up for some time. It’s essential for our mental wellbeing. Talking is the most prevalent form of venting out but is surely not the only option out there. There are other ways as well, read along to know more. 

     Venting out means letting out the emotions that we may be bottling up for some time. It almost feels like we are taking a breath in the fresh air after being in a closed room for a while. It’s essential for our mental wellbeing. 

Imagine a balloon that is already filled with air, what will happen if you keep pumping more air into it? It will eventually burst, right? People who don’t vent out their emotions and hold them in for long periods of time often feel overwhelmed and may even face emotional outbursts. 

      Studies suggest that we get immediate relief from stress after venting out. It makes us realize that emotions are temporary.

Talking is the most prevalent form of venting out. It involves two people, where one speaks and the other one listens. Since it is a burst of feelings, anyone listening also gets affected to some extent. Make sure you ask the person listening for consent before you start venting out. Don't vent endlessly as this might put the person listening under stress. It's important to abide by certain things to vent out the right way. 

     But a lot of people fear being judged and don’t really feel comfortable venting out to a person. That’s completely okay. Talking is surely not the only option out there. Some of the best ways to let go of your emotions are:

1.     Exercising- Working out or running is one of the best ways to cool yourself down. It helps in practicing mindfulness and also develops a deeper connection with ourselves. Meditation is another practice that enables you to see through and look at your deeper selves. 

2.     Journaling- Writing whatever we are feeling at a particular moment on a piece of paper helps us let go of those emotions. It’s important that you are completely honest with yourself. You can also reflect upon whatever you have written later on. This will not only help you vent out without any help from outside but with promote feelings of self-love.

3.     Mirror-Gazing- When feeling a lot of emotions at once, we may lose the ability to look deeper. Stand in front of a mirror, talk to yourself about everything that has been bothering you. Spending time reflecting on everything you are feeling and understanding what’s affecting you helps a lot. 

4.     Practicing Gratitude- Looking past the not-so-good things and being grateful for the good ones in every situation is an effective way as well. You can even try this after you ventilate to any of your friends and understand the whole situation once again.

5.     Arts/Music- Sometimes words are not enough for us to express how we are feeling. Sometimes, we need more than that. Art and music are really efficient tools in this case. They help us release our emotions and give them a beautiful shape. The best part is, you don’t need to be an expert in any of these to start.

There is nothing wrong with not being able to vent out to friends or close ones. It’s okay if any of the above ways don’t work as well for you as for someone else.

Sakshi Shah

ABOUT THE AUTHOR

We are a mental health startup creating quality content on Mental Health at GoodLives. Fighting the stigma against seeking therapy and creating awareness are our prime objectives.

Don't Fall Prey to Victim Mentality

Carolyn Hansen

Attitude is everything. Mental attitude, no matter what the end goal is, either helps you get there or impedes your progress and one of the most damaging attitudes anyone can adopt is victim-mentality.

What is victim-mentality?

Victim mentality is a negative mindset. It places blame on other people and circumstances for any unhappiness felt within." It is the proverbial "point the finger out" scenario.

Those engaged in victim-mentality, view life through a narrow lens of pessimistic perceptions, believing whatever occurs in life is the result of outside causes. Inner reflection is never considered. Being a victim means absolving themselves of blame. Nothing is their fault - ever! Those engaged in victim mentality most often enjoy the attention, sympathy, and validation they get from playing this "poor me" role.

When trapped in victim-hood, the focus becomes how vulnerable we are, rather than on how powerful we are.

While no one is born with victim mentality, no one is exempt from playing the victim role either. Sweet elder grandparents, loving, well-intentioned mothers and fathers, teenagers, and even those considered "spiritually awakened" can all be found to dwell in this defeatist realm.

In fact, every person alive has played the victim role more than once in their lives.

Victims want to be mentally prepared for the worst and sadly, for those dwelling in victim-hood, this self-sabotaging behavior becomes more powerful when things seem to be going their way as they are sure "disaster is waiting around the next corner."

So, how does one break free from this self-defeating, "poor me," pessimistic type programming, most of which was developed and adopted as a child?

It all begins at home with your perceptions/how your view yourself. Do you perceive yourself as a survivor or a victim?

Survivors embrace life and flow with it. They live in the present and take control over their lives. They are fully aware that they alone are responsible for what occurs. They know that taking responsibility for their lives, they are empowered to change their lives.

Victims, on the other hand, wallow in self-pity and argue with and push back at life. They dwell in the past, believing they are helpless to change circumstances - their key to avoiding responsibility. They live defensively and stay frozen in time, without making progress because their perceptions tell them they are powerless.

The cost of victim mentality is high. It negatively affects every area of life - professional and personal. Those who see themselves as a failure, are dwelling in victim-hood because failure only comes to those who give up.

If we really want to shift out of victim mentality, we must first own it. We can't change what we don't own. We must shift our attitude and know that "change begins with me." We must embrace survival and take actions steps... no matter how small or insignificant they may seem now, towards some goal we are looking to attain.

Most importantly, we must continually empower ourselves with "I can" and "I will" statements and put a stop to degrading "I can't" or "I won't" statements and beliefs.

And, we must embrace gratitude - the greatest of attitudes. Daily, we need to take time to reflect on all the things that make us happy, on all the things that are going well in our life. Keeping our mind/energy focused on positive situations helps to counteract victim mentality.

In the end, we must honor ourselves with the same degree of respect and love that we try to give others. Only then will our minds and actions shift out of victim-hood to survival mode.

The truth is, we can't control other's actions or every circumstance that shows up in our lives, but we can control how we react to them. We don't have to be victims. It is a choice. Whatever happens or comes our way, we must view it as a challenge and not an excuse.

Looking for a powerful partner to help erase the negative victim tapes that play over and over in your head? Look no further than your local gym. Getting your blood flowing and your "happy, feel-good" hormones kicked in through challenging exercise is one of the best ways to overcome negativity, defeat victim mentality, and put yourself on the fast track to feeling healthy physically, mentally, and emotionally.

The victim needs to realize that small behavior and attitude changes can result in big rewards.

Do you want to discover the secret to rejuvenating your body, regaining lost vitality and improving the quality of your life? https://ReclaimYourLongevity.com/ can do just that!

For more tools and tips to help you on your journey to health and fitness http://CarolynHansenFitness.com/

While you're there, grab my free report 101 Habits for Super Health

Carolyn Hansen is a certified fitness expert and fitness center owner who in her nearly 30 years of fitness and bodybuilding competition experience she has helped thousands of people start their journey towards losing weight, becoming strong, fit, and youthful at any age.

Article Source: https://EzineArticles.com/expert/Carolyn_Hansen/194809

Imagine Yourself Well

It is not the position you stand, but the direction in which you look.

- Unknown

 

 Meditation is neither Christian nor un-Christian.  It's an act that takes on whatever intent you've given to it. 

Translating an idea into reality, more often than not will requires you to put in work. It also requires self-belief and you have to believe in your self. Without the confidence in your ability to achieve the desired reality, you simply will not succeed. And this is where we make our second mistake. We over-visualize! We think of the outcomes and create a negative outlook therefore we don't feel like our goals are attainable and we give up rather than stay patient and diligent in your progress. I believe when we can renewal the way we think and listen to our internal dialogue or self talk to evaluate our progress in renewing the mind .Your internal dialogue is what you are saying to yourself and will become your outlook.

Romans 12:2 - And be not conformed to this world: but be ye transformed by the renewing of your mind, that ye may prove what is that good, and acceptable, and perfect, will of The Most High God.

Loving Kindness

Make us feeling good about life, and the way we approach it. Meditation can be done at all times of the day. It requires a bit of planning and extra effort to keep focused because it is work. Loving Kindness and Visualization is something you choose to do. Meditation can be done both on planned, pre-arranged times and informally, whenever your mind is free.

• During your morning quiet time
• While you do household chores or waiting for something
• While you drive to work
• While you are waiting to sleep
• When you wake in the middle of the night

May the words of my mouth and the meditation of my heart be pleasing in your sight, O LORD, my Rock and my Redeemer. (Psalm 19:14)