Tag: Feel

  • On the Other Side of Sadness: Teaching Our Kids (and Ourselves) That It’s Okay to Feel Anything

    On the Other Side of Sadness: Teaching Our Kids (and Ourselves) That It’s Okay to Feel Anything

    My six-year-old daughter, Opal, wants nothing more than to go to the Humane Society to visit the dogs that “need the most love.” So we leave right from a half-day of school to do just that, eating almond butter and jelly sandwiches on the way.

    The entryway of the Boulder Valley Humane Society smells like wood chips. There is a stack of hamster cages by the front door, placed like intended impulse purchases, like Chapstick and breath mints at Target.

    “May I help you?” The pleasant lady behind the counter says with a mouth that is more gums than teeth.  I tell her we’d like to visit a dog or two that are especially in need of love.

    “Hmmm,” she says, thinking, with a close-mouthed smile. “Yes, Leo could use a visit. He’s big, that ok?”

    We have an 85-pound lab at home. I assure her we are accustomed to Big.

    We find Leo asleep on a bed in a very large crate with a bone-shaped sign marked “Sweetie pie.”  He is a five-year-old pit bull with a face as wide as a loaf of bread and fur the shade of sand. We return to the front room where we wait for a staff person to bring him out.

    I notice as we walk through the halls, many—but not all—of the dogs have the same bone-shaped signs hanging from their cages, but with all different descriptions: “Playful!” “Timid.” It occurs to me that the ones without the signs must not be as forthcoming in their nameable characteristics. In my mind I imagine hosting a party in the New Year where I’ll have each guest wear a little sign around their neck that states one of their prominent qualities: People pleaser. Observer. Perfectionist.

    Leo busts through the swinging doors, pulling a staff member behind him on a pink leash. This should be an indication of what we’re in for, but I grab the leash anyway and out the front doors we go. Walking this dog is essentially like walking a linebacker who is heading in the opposite direction. I desperately try to keep my footing while he pulls me down a muddy decline and we leave Opal behind, yelling MOM!

    Giving this dog love is proving to be an arduous task. So we start to head back towards the building where we came from.

    As we walk, I notice the fur is missing from the tops of both of Leo’s ears and there are chalky mushroom-shaped lumps on his skin where the hair should be growing. Same on the backs of his legs. There are pin stripes in his short fur where the hair doesn’t grow, much more subtle than the scars that would have come from the mouth or claws of another animals.

    Opal says, “Why does he look like that?”

    I tell her it looks like he’s been in a fight with another dog. Harmless enough—animals fight. I don’t say that it looks like he has probably been in dogfights. That he was likely rescued from a rough situation with either an abusive owner or an owner who condoned violence. The kind of scenario that gives pit bulls a bad name. He is horrid on a leash—left both of my hands red and burned from the yanking—but he doesn’t seem to have any fear of or aggression towards people. This, to me, is a marvel.

    Upon our return, we catch sight of a man playing with a pit bull puppy, smiling and laughing as the pup climbs into his lap then flops over the side. I can see that Opal wants that experience, so we give Leo a final head-scratch and then ask to trade him in for a puppy.

    The Discomfort, the Squirming Away, the Return to Presence

    We take one of seven pit bull puppies to a fenced-in area outside. The fresh air and the puppy-energy feel like a relief. He’s as small as a football and slick-black except for his belly and the tips of his paws, which are pure white. Watching him teeter and fumble from point A to point B is pure comedy. Opal is beside herself with delight.

    Then she asks the inevitable question: “Can we take him home?”

    I tell her no.  A puppy is way too much work. They poop and chew on everything. But we can come visit him next week.

    “What if he’s gone by then?”

    Opal doesn’t say much on the way home. “Blackbird” by the Beatles is playing on the radio—Take these broken wings and learn to fly. I can see her in the rear-view mirror gazing out the window with a million-mile stare.

    I tell her that if he’s gone, that would mean a good family adopted him. These puppies would probably get adopted really fast.

    Opal doesn’t say much on the way home. “Blackbird” by the Beatles is playing on the radio—Take these broken wings and learn to fly. I can see her in the rear-view mirror gazing out the window with a million-mile stare.

    At home, Opal drapes her body over my lap as we sit on the couch. Our huge lab is snoring at my feet. Opal is sniffling and periodically wipes her nose on her sleeve. I caress her hair.

    She says, “What if nobody wants to adopt Leo?” Plump little tears pool in the corners of her eyes.

    I tell Opal that maybe we shouldn’t return to the Humane Society if it’s just going to break her heart. But that only upsets her more and I quickly realize those words are counter to everything we’ve been teaching her.

    We—the Grimes family—have spent the better part of a year as a foster family. And we frequently talk about how we never need to shy away from big emotions, especially when they come as a repercussion of helping others. But it’s such a habit to either tense-up or cower in the face of unhappiness, and to want to shield others from the pain of being human.

    “Honey, the Humane Society will find a good home for Leo. And for the little puppy and all his brothers and sisters.”

    “But what if the man who adopts them is mean?”

    I know there are no shortcuts to getting to the other side of sadness aside from going through it.

    “Oh honey,” I say. I am constantly at odds with how much truth to share with her about this crazy, uncertain, often-terrifying-but-also-beautiful-and-miraculous world. I swing back and forth between feeling like I say too much, and not knowing what else to say.

    So I return to simply paying attention—to my own thoughts, my own discomfort, my own shallow breath, my own want to talk about happier things—because I know there are no shortcuts to getting to the other side of sadness aside from going through it.

    I ask, “Can you take a deep breath with me?”

    “Uh-huh.” She is looking up at me now as we inhale and exhale. Choppy, partial breaths at first, then calm and deep.

    “Hey, it’s okay to feel sadness, sweetie. Fact is, there is a lot of sadness in the world. We just keep doing what we can. And you did good today, giving love like you did.”

    It in that moment, she stands up, gathers herself, and flashes me a tiny but genuine smile as she moves on with her day.

    Realizing: It’s Okay to Feel My Own Sadness, Too

    Two days later, we take a trip to visit our beloved foster baby of nearly a year who returned to live with her parents three weeks earlier. This baby, we’ll call her Little Blue Eyes.

    I’m so pleased to find her looking happy and healthy, very connected to her mother. She has an adorable room with quilts on the walls, loads of toys and books. Their pit bull strangely resembles the one from the humane society, though he is exponentially more calm and civilized.

    I didn’t realize it, but many of my feelings of loss had been shuffled in with the hubbub of the holidays and travel. The grief is immediately present when I rest my gaze on her face and hear her say OpalOpalOpal.

    All good news. And yet, in spite of the fact that we will likely see her again, it feels as if this visit is a good-bye. Little Blue Eyes went home days before Christmas and I didn’t realize it, but many of my feelings of loss had been shuffled in with the hubbub of the holidays and travel. The grief is immediately present when I rest my gaze on her face and hear her say OpalOpalOpal.

    The sorrow feels like fatigue at first, then grumpy over-sensitivity during dinner. Then, later, after Opal is asleep, a torrent of tears comes like a valve has burst behind my eyes. I can’t stop it, though my first inclination is to do just that. My mindful self is telling me that crying is a natural and healthy reaction, and that I can relax with my sadness. But my body—bones and muscles—wants to make the discomfort go away. I am aware of all of this.

    I make my way into our bedroom where Jesse is watching TV. He sees my face and says, “Little Blue Eyes?”

    I think of how intense these emotions feel to me, a “big strong grown-up,” and I can only imagine how the same vast emotions must feel to my daughter, on the planet only six years and with much less experience in seeing her feelings through to the other side. It’s up to us to show her that emotions are fluid, always in flux.

    I nod and lie down next to him. I put my head on his chest the way Opal did with me a few days earlier. His heart is in my ear like a distant drum against my shifting breath. I think of how intense these emotions feel to me, a “big strong grown-up,” and I can only imagine how the same vast emotions must feel to my daughter, on the planet only six years and with much less experience in seeing her feelings through to the other side. It’s up to us to show her that emotions are fluid, always in flux.

    “It’s okay to feel sad,” Jesse says to me. “I feel sad, too.”

    These are the same words I spoke to Opal when we were on the couch, the same compassionate tone. I sit up and stretch my arms high and to the sides, the sound of inner-movement like a soft rumble deep in the canals of my ears. Some life re-enters my bones.

    Those words, “It’s okay to feel sad,” open a window in the tiny, claustrophobic room of emotion I am crouched in. And it isn’t so stifling anymore. This is what happens when I am mindful of not trying to manipulate, hide, or wrestle with my sadness. I can let it roam more freely until, naturally and eventually, it simply dissolves on the back of an unsuspecting outbreath.



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  • Home is Where the Heart is: How Hygge Can Make Your Home Feel Like a Haven

    Home is Where the Heart is: How Hygge Can Make Your Home Feel Like a Haven

    Introduction to Hygge

    The concept of hygge (pronounced hoo-gah) is a Danish philosophy that has gained popularity worldwide for its emphasis on creating a cozy and welcoming atmosphere in one’s home. The term itself is difficult to translate, but it roughly means a feeling of warmth, comfort, and togetherness. In essence, hygge is about turning your house into a haven where you can relax, unwind, and feel truly at home. In this article, we will explore the concept of hygge, its key elements, and how you can incorporate it into your daily life to make your home feel like a haven.

    What is Hygge?

    Hygge is a cultural phenomenon that originated in Denmark, where it is an integral part of the country’s lifestyle. It is a feeling that is difficult to put into words, but it is often described as a sense of coziness, warmth, and contentment. Hygge is not just about physical comfort, but also about emotional well-being. It is about creating an atmosphere that fosters a sense of community, connection, and belonging. In Denmark, hygge is a way of life, and it is deeply ingrained in the country’s culture and traditions.

    Key Elements of Hygge

    So, what are the key elements of hygge? Here are a few essential components that can help you create a hygge atmosphere in your home:

    • Soft lighting: Soft, warm lighting is a crucial element of hygge. It can be achieved using candles, dim lamps, or fairy lights.
    • Cozy textiles: Plush throw blankets, soft cushions, and warm rugs can add a cozy touch to your home.
    • Warm colors: Warm, earthy colors such as beige, brown, and gray can create a cozy and inviting atmosphere.
    • Nature: Bringing elements of nature indoors, such as plants, flowers, or branches, can add a touch of warmth and coziness to your home.
    • Comfort food: Comfort food, such as baked goods, soups, and stews, is an essential part of hygge. It is about nourishing your body and soul with warm, comforting foods.

    Creating a Hygge Atmosphere

    Creating a hygge atmosphere is all about paying attention to the little details that can make a big difference. Here are a few tips to help you get started:

    • Start with lighting: Replace harsh overhead lights with soft, warm lighting. Use candles, dim lamps, or fairy lights to create a cozy ambiance.
    • Add cozy textiles: Throw blankets, soft cushions, and warm rugs can add a cozy touch to your home.
    • Bring in nature: Add plants, flowers, or branches to your home to bring in a touch of nature.
    • Cook comfort food: Cooking comfort food, such as baked goods, soups, and stews, can be a great way to create a hygge atmosphere.
    • Make it personal: Add personal touches, such as family photos, artwork, or collectibles, to make your home feel truly yours.

    Hygge and Mental Health

    Hygge is not just about physical comfort, but also about emotional well-being. It is about creating an atmosphere that fosters a sense of community, connection, and belonging. In today’s fast-paced world, where stress and anxiety are commonplace, hygge can be a powerful tool for promoting mental health. By creating a cozy and welcoming atmosphere, you can reduce stress, improve your mood, and promote a sense of well-being.

    Hygge in Different Seasons

    Hygge is not just limited to one season; it can be enjoyed throughout the year. Here are a few ways to incorporate hygge into your daily life in different seasons:

    • Winter: Winter is the perfect time to cozy up with a warm cup of coffee or tea, snuggle up by the fireplace, and enjoy comforting foods like soups and stews.
    • Spring: Spring is a time of renewal and rebirth. You can incorporate hygge into your daily life by adding fresh flowers, greenery, and colorful textiles to your home.
    • Summer: Summer is a time for outdoor entertaining. You can create a hygge atmosphere by hosting backyard barbecues, picnics, and outdoor gatherings.
    • Autumn: Autumn is a time for coziness and warmth. You can incorporate hygge into your daily life by adding warm lighting, cozy textiles, and comfort foods to your home.

    Hygge and Relationships

    Hygge is not just about individual comfort; it is also about creating a sense of community and connection. It is about sharing moments with loved ones, creating memories, and fostering a sense of belonging. By incorporating hygge into your daily life, you can strengthen your relationships, improve communication, and create a sense of togetherness.

    Conclusion

    In conclusion, hygge is a powerful concept that can help you create a cozy and welcoming atmosphere in your home. By incorporating the key elements of hygge, such as soft lighting, cozy textiles, warm colors, and comfort food, you can turn your house into a haven where you can relax, unwind, and feel truly at home. Whether you are looking to reduce stress, improve your mental health, or strengthen your relationships, hygge can be a powerful tool to help you achieve your goals.

    FAQs

    Q: What is hygge?
    A: Hygge is a Danish philosophy that emphasizes creating a cozy and welcoming atmosphere in one’s home. It is about turning your house into a haven where you can relax, unwind, and feel truly at home.
    Q: How can I incorporate hygge into my daily life?
    A: You can incorporate hygge into your daily life by adding soft lighting, cozy textiles, warm colors, and comfort food to your home. You can also try to create a sense of community and connection by sharing moments with loved ones and creating memories.
    Q: Is hygge only for winter?
    A: No, hygge can be enjoyed throughout the year. You can incorporate hygge into your daily life in different seasons by adding fresh flowers, greenery, and colorful textiles to your home in the spring, hosting backyard barbecues and outdoor gatherings in the summer, and adding warm lighting and cozy textiles to your home in the autumn.
    Q: Can hygge help with mental health?
    A: Yes, hygge can be a powerful tool for promoting mental health. By creating a cozy and welcoming atmosphere, you can reduce stress, improve your mood, and promote a sense of well-being.
    Q: How can I create a hygge atmosphere on a budget?
    A: You can create a hygge atmosphere on a budget by using items you already have at home, such as candles, blankets, and cookbooks. You can also try to find affordable alternatives, such as thrift store finds or DIY projects, to add a touch of hygge to your home.

  • Why Mindfulness Helps Us Feel Good About Helping

    Why Mindfulness Helps Us Feel Good About Helping

    People often use the words empathy and compassion interchangeably—and certainly they share important qualities. But there is a subtle difference between empathy and compassion, and studies show that mindful attention might be key to making sure that our efforts to help are coming from a healthy, aligned place. Here’s a deeper look at how mindful qualities like present-moment attention can help us genuinely be of greater service to others, and how mindfulness can help us feel good about helping.

    People naturally tend to empathize with others, report C. Daryl Cameron and Barbara Fredrickson in the January issue of the journal Mindfulness. But empathy can go wrong when it leads to distress. We might help out of guilt, obligation, or co-dependence. Or, the help might cause resentment, which could lead us to avoid helping people in the future. Or sometimes, in the absence of strong boundaries, we might unknowingly absorb the feelings of someone in trouble, and if we can’t deal with those feelings of suffering, we might turn away altogether.

    There is another possible response: compassion, which leads people to try to alleviate distress in others.

    The Way to Healthier Helping

    As the authors speculate, “Helping should be most common among people who are able to maximize compassion while minimizing distress.” Previous research has found that cultivating mindfulness—the moment-to-moment awareness of thoughts, feelings, and surroundings—can lead to greater compassion. But what specific components of mindfulness predict real-world helping behavior? In other words, what skills could we develop that would make us more likely to help each other out?

    The study examined two mindful traits—a focus on the present moment (aka, “present-focused attention”) and a non-judgmental acceptance of thoughts and experiences (“non-judgmental acceptance”). Cameron and Fredrickson assessed the mindfulness of 313 adults, asking if, for example, they “pay attention to how my emotions affect my thoughts and behaviors” or often criticize themselves “for having irrational or inappropriate emotions.”

    The researchers confirmed their hypothesis: Present-focused attention and non-judgmental acceptance both predicted more helping behavior … Mindful participants were more likely to experience emotions like compassion, joy, or elevation while giving help. That could mean that they just felt better when helping others, which could lead them to engage in more helping behavior in general.

    Next, the survey asked if they had recently helped someone out. If they had, participants answered questions about how they felt while helping. Did they feel positive emotions like gratitude, hopefulness, inspiration, or joy? Or did they have negative ones, like irritation, contempt, disgust, distaste, guilt, or nervousness?

    In analyzing the answers, the researchers found that 85 percent of participants had engaged in some kind of helping behavior during the previous week, like listening to a friend’s problems, babysitting, giving someone a car ride, donating to charity, or volunteering. In the process, they uncovered some incidental but interesting facts:

    • Men were marginally less likely than women to report engaging in helping behavior;
    • Age did not predict helping; and
    • Participants with higher income were more likely to report helping others.

    However, the biggest predictor of helping behavior had nothing to do with these demographic traits. In fact, the researchers confirmed their hypothesis: Present-focused attention and non-judgmental acceptance both predicted more helping behavior. This link between mindfulness and helping might be traced to the fact that the mindful participants were more likely to experience emotions like compassion, joy, or elevation while giving help. That could mean that they just felt better when helping others, which could lead them to engage in more helping behavior in general.

    What Makes Us Want to Keep On Helping?

    The study also revealed a scientifically important nuance: Participants who scored higher in present-focused attention were more likely to experience positive emotions—and participants high in non-judgmental acceptance experienced fewer negative emotions, like stress, but weren’t necessarily more likely to experience more positive emotions. In other words, acceptance may only clear the way for helping; it’s the present-focus that could actually make the helping an emotionally rewarding experience. Together, the takeaway seems to be that approaching these situations with mindfulness helps us feel good, or at least better, about extending ourselves in service.

    Insights from this study have obvious practical implications for teaching helping behavior to children. This line of research could also help people in helping professions who are at risk for burnout, or people whose mental illnesses make it hard for them to connect with others.

    The study also carries hugely helpful implications for the rest of us, because anyone can feel worn down by helping other people. There’s an invitation to look at our motivations for stepping in, our boundaries and limitations and need for real rest. And there’s an opportunity to enter into opportunities for service with deeper compassionate attention and an open heart. Isn’t it nice to know there are ways we can help ourselves feel better when we do something nice for someone else?


    A version of this article originally appeared on Greater Good, the online magazine of UC Berkeley’s Greater Good Science Center, one of Mindful’s partners. To view the original article, click here.



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  • How to Feel Present, and Stay Present

    How to Feel Present, and Stay Present

    When your schedule (and your mind) never seem to rest, here are three simple ways to feel more present in everyday life that don’t take much time.

    We’ve all been through a lot—both together and alone—and as the long, warm days of summer turn the corner toward autumn, there’s a little more darkness each night and a cooler nip to the air. It’s like the tilt of the Earth is sending a reminder: that each of us can be the light in the darkness (and that on the other side of that darkness is light).

    Many take this time of year to look back (poring over a summer’s worth of photos, anyone?) or look ahead (rushing into a new term, a new routine, a new vision for what we want to achieve). Here’s an invitation to just be here. Right here, right now, in this moment.

    It’s like the tilt of the Earth is sending a reminder: that each of us can be the light in the darkness (and that on the other side of that darkness is light).

    Some of these moments will bring great peace. Others may leave us in pieces. The more we can bring our focus and presence to these moments, the more skilled we become at kindness, compassion—for ourselves and others—and finding joy, and the more we can surf the changes of life with ease. It all starts with being present, here and now.

    3 Mindful Practices to Feel Present—and Find Your Presence

    1. Bring your whole heart to the moment.

    “Joy has its roots in wholehearted appreciative attention,” writes Willem Kuyken. “As you go about your day, bring your attention to seeing, touching, and listening wholeheartedly—mindful of how you are touching and being touched by the world. Take moments to pause.” There are just two steps in this practice, so you can use it anytime you need it.

    Deepen Your Practice: Unhook from Negativity and Savor Joy

    2.  Find your foundation in the breath.

    When we face stress, it can be tempting to zone out, ruminate on the past, or plan the future. Give yourself—and the mindful kids in your life— the gift of this moment, with a basic breathing practice to anchor you in the simplicity of the present. J.G. Larochette shares a catchy rhyme to help you feel present, calm, and clear all day long: “Repeat to yourself, “I’ve got my feet on the floor, I’ve got my spine in a line, I’ve got my hands in my lap, I’ve got my heart to the sky.”

    Deepen Your practice: A Meditation to Breathe Out Love

    3. Savor what comes.

    It’s all going to come anyway—the good and the bad, the highs and the lows. During his week-long savoring practice, founding editor Barry Boyce writes, “What I was prepared for was taking time to really enjoy things, in the present moment. What I wasn’t prepared for was how much it would challenge underlying attitudes and assumptions.”  It’s an invitation to be with the moments as they come and savor them, no matter their flavor.

    Deepen Your Practice: Gratitude Practice: Savor the Moment by Tapping In to Your Senses

    6 Ways to Enjoy Mindful Walking 

    Research shows that mindful walking in nature offers stress-busting and mood-boosting advantages, plus a welcome chance to stretch our legs. Chris Willard, PhD shares six ways to customize your next mindful stroll.
    Read More 

    • Christopher Willard
    • June 20, 2023



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  • Official Clickbank Landing Page – Feel Nectar

    Official Clickbank Landing Page – Feel Nectar

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  • Get Fit, Feel Alive: Top 10 Surprising Health Benefits of Regular Exercise

    Get Fit, Feel Alive: Top 10 Surprising Health Benefits of Regular Exercise

    The Power of Movement: Unlocking the Surprising Health Benefits of Regular Exercise

    As we navigate our busy lives, it’s easy to neglect our physical health in favor of more pressing concerns. But neglecting exercise can have severe consequences on our overall well-being. Regular physical activity is not only essential for maintaining a healthy body, but it also has a profound impact on our mental and emotional health. In this article, we’ll delve into the top 10 surprising health benefits of regular exercise, highlighting the incredible advantages of making physical activity a priority in your daily routine.

    1. Boosts Mental Health and Reduces Stress

    Regular exercise is often touted as an effective stress-reliever, and for good reason. Physical activity stimulates the release of endorphins, also known as "feel-good" hormones, which help combat anxiety and depression. As you move your body, you’ll be surprised by the significant reduction in stress levels, allowing you to tackle everyday challenges with renewed energy and clarity.

    2. Improves Sleep Quality

    A good night’s sleep is crucial for physical and mental rejuvenation. Research suggests that regular exercise can significantly improve sleep quality, leading to better rest and recovery. By incorporating physical activity into your daily routine, you’ll be enjoying deeper, more restorative sleep in no time.

    3. Enhances Cognitive Function and Improves Memory

    Remember the old adage "use it or lose it"? When it comes to cognitive function, regular exercise is the ultimate brain-stimulating activity. Exercise has been shown to improve memory, boost creativity, and even delay the onset of age-related cognitive decline.

    4. Reduces Inflammation and Improves Chronic Disease Management

    Chronic diseases like diabetes, cardiovascular disease, and certain types of cancer are often linked to chronic inflammation. Regular exercise has been shown to reduce inflammation, making it an essential component in managing and even reversing these conditions.

    5. Supports Weight Loss and Management

    Let’s face it: losing weight and maintaining a healthy weight can be a daunting task. However, regular physical activity plays a critical role in the process. Exercise not only burns calories but also builds lean muscle mass, which helps increase metabolism, making it easier to shed pounds and keep them off.

    6. Increases Bone Density and Strength

    As we age, our bones naturally lose density, making them more susceptible to fractures and osteoporosis. Regular exercise, particularly weight-bearing activities, can help increase bone density, reducing the risk of osteoporosis and related injuries.

    7. Boosts Immune System Function

    Did you know that regular exercise can actually boost your immune system’s function? Exercise stimulates the release of immune cells, which help fight off infections and diseases, keeping you healthier and more resilient.

    8. Reduces Risk of Chronic Pain and Osteoarthritis

    Regular physical activity can significantly reduce the risk of developing chronic pain and osteoarthritis. By maintaining flexibility and range of motion, you’ll be better equipped to handle everyday tasks without the added burden of chronic pain.

    9. Improves Social Connections and Overall Well-being

    Exercise is often a social activity, whether it’s joining a fitness class, playing team sports, or simply exercising with friends. Regular physical activity has been shown to improve social connections, boost mood, and enhance overall well-being.

    10. Increases Longevity and Reduces Mortality Rate

    The most surprising benefit of regular exercise? It can actually increase your life expectancy and reduce your mortality rate. Research suggests that individuals who engage in regular physical activity have a lower risk of premature death, making exercise a vital component of a long and healthy life.

    In conclusion, the health benefits of regular exercise are nothing short of remarkable. By incorporating physical activity into your daily routine, you’ll be effortlessly tackling the challenges of daily life, sleeping better, and enjoying a longer, healthier, and more fulfilling life.

    Frequently Asked Questions:

    Q: What kind of exercise is best for beginners?
    A: Start with low-impact activities like walking, swimming, or yoga, and gradually progress to more intense activities like running or weightlifting.

    Q: How often should I exercise?
    A: Aim for at least 30 minutes of moderate-intensity exercise per day, five days a week.

    Q: What if I have mobility issues or injuries? Can I still exercise?
    A: Yes! Modify your exercises to accommodate your limitations, and consult with a healthcare professional or fitness expert for personalized guidance.

    Q: Can I overdo it with exercise?
    A: Yes, it’s possible to experience safety concerns like overexertion or injury. Listen to your body, and consult with a medical professional if you experience any symptoms of overexertion.

    Q: Is it too late to start exercising?
    A: Absolutely not! It’s never too late to start reaping the benefits of regular exercise, regardless of your age or fitness level.

    Remember, every small step counts, and every bout of exercise is a step closer to unlocking the life you deserve. So, lace up your shoes, and get moving – your body (and mind) will thank you!

    get-fit-feel-alive-top-10-surprising-health-benefits-of-regular-exercise

  • You Shouldn’t Scratch An Itch—So Why Does It Feel So Good? Are There Benefits?

    You Shouldn’t Scratch An Itch—So Why Does It Feel So Good? Are There Benefits?

    You’ve been told not to scratch that itch—but why does it feel so good? Researchers studying the science behind scratching found that while it worsens inflammation and swelling, it also has certain benefits which may explain why the natural urge feels so irresistible.

    In a recent study published in the journal Science, researchers examined how itching affected the skin of mice with allergic contact dermatitis, a type of eczema.

    “Scratching is often pleasurable, which suggests that, in order to have evolved, this behavior must provide some kind of benefit. Our study helps resolve this paradox by providing evidence that scratching also provides defense against bacterial skin infections,” said senior author Daniel Kaplan in a news release.

    For the trial, the researchers used itch-inducing allergens to induce symptoms of eczema in the ears of normal mice. While some mice were allowed to scratch, others were restricted from scratching using tiny collars, similar to those used by dogs.

    The results were striking: mice that scratched developed swollen, inflamed skin packed with immune cells called neutrophils, while those unable to scratch had much milder inflammation. This confirmed that scratching worsens skin irritation rather than relieving it.

    The researchers explain that this is because scratching an itch sets off a chain reaction in the skin. Pain-sensing nerves release a chemical called substance P, which activates mast cells or the immune cells that regulate inflammation and itching. Normally, mast cells respond to allergens, causing mild itchiness and swelling. But scratching triggers a second wave of activation through substance P, intensifying inflammation and making the itch even worse.

    However, mast cells not only cause irritation, they also help defend against bacteria and other germs. This made researchers curious to find out if scratching actually influences the skin’s microbiome.

    In further experiments, the team showed that scratching reduced the amount of Staphylococcus aureus, the most common bacteria involved in skin infections, on the skin. “The finding that scratching improves defense against Staphylococcus aureus suggests that it could be beneficial in some contexts. But the damage that scratching does to the skin probably outweighs this benefit when itching is chronic,” Kaplan said.

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