Let us set a very common scene for you quickly. You prepare your bedroom for sleepy time, turning on the fan, fluffing your pillow, and making sure everything else is just right. After you lie down and turn off the lights, you realize that you are alone with your own thoughts. Perhaps you spiral out of control about diseases that you don’t have, financial hardships, family members, and other stupid things that you don’t need to think about when going to bed. 

When you are in this situation, it feels like you cannot turn off your brain. Before you know it, you look at your phone and it is three in the morning. You have to wake up in a few hours to start the day, and that only propels your anxiety to a whole other level. The next thing you know, the sun is peaking through your curtains and it is time for you to greet the day, as much as you don’t want to. 

The goal is to get peaceful and restful sleep every night so that you feel refreshed when you wake up. What is the mind doing at night and how can you shut it down?

The Science Of Sleep

To give you a quick overview, you must know about two thought networks. The first is the central executive network (CEN) and the second is the default mode network (DMN). The former runs when you focus your attention on something, making it purposeful and task-oriented. The latter runs whenever the CEN is off and it is the general mental chatter that you hear all day long. DMN is essentially your stream of consciousness. 

The bad news is that the DMN is negatively biased, so it loves to point out the worst qualities you have. It brings up all of your most painful or embarrassing memories. Sleep experts note that one of the most critical stages of falling asleep is uncoupling the DMN. That basically means that you have to get areas of the brain to stop talking to each other. The CEN is tired at night, so it becomes more difficult to get the DMN to turn off because your ability to focus decreases. 

If you are uptight and stressed, the DMN may also not want to turn off. Researchers at Brown University watched people fall asleep in a brain scanner to better understand why people have a hard time going to sleep at hotels. They observed that the left hemisphere of the DMN remained more active than the rest of the brain during the first night. It woke up other areas of the brain when something unexpected happened, such as a hotel door closing or a voice in the hall. The more alert the DMN was to the outside world during the study, the longer it took for people to fall asleep. It was the DMN that kept them awake and alert when they really wanted to be asleep.

How To Train Your DMN For Better Sleep

Now that you have a better understanding of how the brain keeps you up at night, you can learn ways to override the DMN. The following techniques will help you fall asleep. Experiment with them and see which one works best for you. 

Read Something Uninteresting

If your DMN will not be quiet, find something neutral, boring, or uninteresting to read or listen to. Some people suggest watching something boring, but it’s best to limit blue light exposure before bed. Reading is great, but it is a big leap to go from an anxiety spell to a book. In that instance, an audiobook or podcast might be a better option. Perhaps an astronomer talking about Venus’ relationship to a black hole might soothe you and help you drift off to sleep. 

Force Your Mind To Remember Something

One of the scariest parts about going to sleep is the actual going-to-sleep part. The reason for that is because so many people struggle with sleep. That is true whether you are beginning to go to bed or trying to fall back asleep after waking up in the middle of the night. When you actively ask the brain to do something, you prevent the DMN from the chaos it causes. Try to remember something that you read or listened to from the previous tip. You can also try to remember the plot of a movie or book that you read/watched recently. Give yourself a cognitive task while falling asleep and the DMN won’t steal the show!

Breathe

It is very easy to feel stressed out when the DMN gets caught up in its worries and insecurities. You may feel your breathing become shallow and your muscles can clench. If the DMN is firing on all cylinders, you may clench your jaw and experience nightmares. To help calm the DMN, try soothing the body with some deep breaths. You can also engage in breathing techniques that promote more restful sleep. 

Take A Hot Bath

As a quick note, do not take a hot bath right before you are about to go to sleep. Hop in the bath to soak about two hours before bedtime. Research shows that a hot bath or shower at night can help people fall asleep almost as fast as people who take Ambien. Why does a hot bath or shower help the body shut down? In the hours leading up to bedtime, the body temperature naturally drops. A hot bath or shower simulates this process, helping to improve sleep duration and quality.

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If you operate like most people, then you have to get out and do things during the summer. Moving your workouts outside allows you to embrace both the benefits of exercise and being in fresh air and nature. That is especially true if you go on scenic hikes, swim in lakes, or head to the beach. Although working out in the heat can bring about certain risks, it also brings a host of benefits, which we detail in this article. 

You do not have to be a full-blown outdoors person to want to exercise outside. If you choose to train outside in the heat, you can reap several benefits, despite the challenges that it presents. Continue reading to learn about the top five benefits of exercising in the heat.

Enhance Mental Strength

When you run on the treadmill indoors and the air conditioning is going strong, you may get comfortable. That isn’t to say that running is easy, but you don’t have to face the elements, nor do you have to face uneven terrain. Running outside is a different experience, no matter the temperature. Training in the heat, though, requires you to adapt to the discomfort. In doing so, you actually build mental strength that you can transfer to everyday life, which helps you be more resilient overall.

Burn More Calories

The body’s temperature elevates a little more outside in the heat than it does inside an air-conditioned gym. That ultimately increases the body’s metabolic rate, and the body also has to work harder to cool down. In order to do both of those things, the body needs to burn more calories, which makes it a little easier to lose a couple pounds. Note that this is a temporary calorie expenditure and should not replace long-term strategies like strength training, consistent aerobic activity, and healthy diet. 

Increases Sweat And Blood Circulation

When you are in hot weather, what do you notice? You sweat, right? The body’s natural response to heat exposure is increased sweat production and blood circulation. By learning to adapt to these circumstances, you train the body to become tolerant and familiar with a range of temperatures. Plus, working out in the heat can help improve heart rate and sweat rate, two things that boost cardiovascular health. 

Improve Endurance

Becoming more comfortable in an uncomfortable setting is the name of the game if you want to push your body. By pushing through the discomfort, you can improve your tolerance for tougher workouts. According to research, people who are more acclimated to heat and fully hydrated have less body heat storage and perform optimally during exercise-heat stress. Additionally, one study conducted on elite athletes shows that heat training increases the production of hemoglobin, a protein that carries oxygen to the body’s organs and tissues. That process helps to improve cardiovascular endurance. 

Encourages Detoxification

Research indicates that people routinely have sweating rates of one liter per hour when working in hot weather. The increased sweat rate actually encourages detoxification, allowing the body to get rid of excess toxins in the body via sweat. While this is beneficial, don’t forget that you must replenish fluids after expelling that much sweat. Drink plenty of water and consider adding electrolytes, or consuming electrolyte-rich beverages like coconut water, in order to enhance hydration and replenish minerals.

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First of all, we just want to explain that there is nothing wrong with celebrating Thanksgiving by yourself. Although it may be unfamiliar territory, considering that this holiday is traditionally spent with family and friends, you may find yourself alone this year or in the future. There are also those who do not enjoy the Thanksgiving meal and simply want to enjoy a night alone. Whichever way you choose to celebrate Thanksgiving is the right way, but should you be alone on this holiday, we have a few fun activities for you. 

Whether it is by choice or an unlucky circumstance, being alone on Thanksgiving can be a challenge. You may lack the funds to celebrate it, or you may live in a city with no family or friends, and travel may be difficult due to budget restrictions or weather. You can spend Thanksgiving by yourself without feeling lonely or bored. Continue reading to learn how you can do just that. 

Cook Your Favorite Food

You don’t have to cook a turkey and stuffing just because it is Thanksgiving. When you celebrate this holiday alone, you have the freedom to take the reins in the kitchen and cook what your heart desires. Make enough for yourself and yourself alone, or make a little extra if you want to have some leftovers. Throw on a record or pop in your headphones to listen to a podcast while you are doing your thing in the kitchen. When the meal is ready, you will be too, and that’s a beautiful thing. If you don’t feel like cooking, simply order takeout!

Catch Up On Your Favorite Shows

Is the movie you never got to see in theaters finally available on a streaming platform? Have you been meaning to catch up on episodes for a series that you enjoy? Entertain yourself with a good binge-watching session! You have the time on this holiday, so use it how you please. If you finish a couple episodes and want to put something else on, consider a classic or modern holiday-inspired movie that you can easily find on streaming platforms. 

Watch Some Football

If you don’t have a favorite show and are not interested in new movies, throw on the football games that happen every Thanksgiving. There is always a game airing on this holiday, and watching it by yourself means you won’t miss a moment. Nobody will be there to interrupt you and you don’t have to listen to negative comments from friends or family members who are not sports fans. You can even use social media to engage with other football fans watching the same game(s).

Give Back To Your Community

Doing something good for someone else, or a lot of people, is often one of the best things to do when celebrating Thanksgiving alone. Even though you may not be with friends or family, you can make a difference by bringing joy to the lives of others. Some people always have to spend Thanksgiving alone, so spending it with those in a worse situation than you may actually make your Thanksgiving that much more enjoyable and wholesome. 

Have A Self-Care Day

If you are alone and don’t have any obligations, spend the day pampering yourself! Self-care and relaxation should take priority on your Thanksgiving Day to-do list. Take this alone time to unwind in a soothing bath, or take an extra long facial skin care routine. You can even go so far as to put on a robe and place cucumbers over your eyelids! By the time the Thanksgiving weekend is over, you will feel recharged, well-rested, and ready to get back to your regular responsibilities. 

Do Some Shopping

If you have the financial means to do so, consider taking part in some retail therapy. Most companies offer Black Friday sales well before Thanksgiving begins, so you will definitely get some deals. Take the time to get a head start on buying holiday gifts for your loved ones, or get something that you’ve been desiring for a while. Splurge on yourself because you deserve it.

Curl Up With A Good Book

Earlier in the article, we suggested that you catch up on your favorite TV shows. If you want to do that, then do just that! If you don’t want to spend your day in front of a screen, consider starting or finishing a book. Books, much like TV or movies, can transport you to fantastical places, or provide excellent and inspiring stories. If the book you choose to read is really captivating, you may finish it in one day! 

Begin A New Tradition

No matter your reasons for spending Thanksgiving alone, you cannot be sure that you won’t spend it alone in the future. What does that mean for you? Well, come up with a new Thanksgiving tradition for yourself. Don’t wait for company in order to celebrate your way! Maybe your new tradition is to play solitaire when you get up, or to do a yoga sequence after breakfast. A great new tradition could be to make one new dish every year!

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Parkinson’s disease is a neurological disorder that can get progressively worse. It is characterized by dopamine drops in certain areas of the brain. These dopamine decreases can cause people to experience tremors (the most common symptom), stiffness, and loss of balance. Because there is currently no cure for the condition, treatment tends to focus on reducing the severity of symptoms and improving overall quality of life. 

Health experts encourage people with Parkinson’s disease to engage in different activities that focus on fine motor skills and cognition. Additionally, physical exercises that require mobility and balance are also beneficial. Staying active, both mentally and physically, can help strengthen muscles that may prevent dementia. Continue reading to learn about beneficial crafts and activities for those living with Parkinson’s disease. 

Singing

Have you ever seen those videos of people with dementia or Alzheimer’s disease who listen to a song that gives them a rejuvenating jolt? They know all the words and it triggers other memories that relate to that song. Singing, in addition to assisting with memory, works to strengthen the vocal muscles. That is especially important for people with Parkinson’s disease because vocal tremors or difficulty speaking can occur as the condition advances.

Playing Virtual Reality And Video Games

You can use technological advancements to exercise important skills. Virtual reality and video games require mind-body coordination. Most of these games also require problem-solving skills, memory, and strategy to win or complete. Depending on the game and gaming system, you may be required to use a controller or keyboard, which utilizes fine motor skills. There are also reflex games that do not involve screen time and yield the same benefits. 

Cooking

Cooking can help recall ingredients and measurements, and it offers the opportunity to follow steps in order. It can also be a social opportunity to connect with others while cooking and after when you enjoy the meal. As Parkinson’s progresses, it’s possible that patients may not be able to cook for themselves, or they may need assistance. Include someone with Parkinson’s disease in the cooking process as much as possible to enhance self-esteem and to create memories together. 

Knitting And Painting

Just like children, people with cognitive disorders can benefit from doing activities that require fine motor skills. People with Parkinson’s can experience tremors and have difficulty moving their hands. It’s also possible for them to experience feelings of depression as a result of declining physical and mental abilities. Creating something, such as a painting or a scarf, from scratch provides the opportunity to reduce stress, feel a sense of accomplishment, and focus on hand movements. 

Exercising

Daily physical exercise can benefit Parkinson’s patients. Walking, swimming, yoga, and cycling are all great physical exercises that can improve balance, mobility, and flexibility. According to research, physical activity benefits can continue for months after training ends. Some studies indicate that physical activity may slow the progression of Parkinson’s disease. 

Solving Puzzles

Be it a jigsaw puzzle or a crossword puzzle, puzzles require concentration and memory. Solving puzzles, then, is a valuable cognitive exercise. Crossword puzzles also require word recall, while word searchers can help with word identification. People with Parkinson’s may experience cognitive changes that can affect attention, mood, and motivation. That’s why it is important to engage the brain with problem-solving activities.

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Carving pumpkins is a great family activity to do on or before Halloween. What happens to all of those nutritious seeds that you scoop out with the pumpkin guts? If you are like most people, you probably throw them away. We urge you not to throw out pumpkin seeds because they contain valuable nutrients. Plus, they make for the perfect fall snack! 

There are a few reasons why most people throw out pumpkin seeds when they carve pumpkins. First and foremost, it can be very time consuming to separate them from the pumpkin’s gooey insides. After you do that, you have to rinse them and then pat them dry before you can roast them. The second reason is that most people would rather consume a bag of chips than take the time to roast their own pumpkin seeds.

Regarding pumpkin seeds, you have a few things you can do with them after carving pumpkins. Repurpose these seeds to help reduce food waste! Continue reading to learn how to save and use pumpkin seeds. 

Compost Your Seeds

If you do not want to use the pumpkin seeds at all after carving your Jack, please don’t throw them in the trash. Pumpkin seeds, and the pumpkin guts, make for great compost additions. You can add them to green material, such as lawn cuttings or other food scraps, and mix them with dry leaves or hay. The green matter helps provide nitrogen and leaves offer carbon. Don’t soak the seeds prior to composting them, though, or else they can germinate and you may end up with a rogue pumpkin plant as a result. 

Preserve The Seeds To Plant Them

You can save your pumpkin seeds to grow another pumpkin by next Halloween, just as long as you dry them for long-term storage. Soak them in warm tap water to remove any pulp and then stain them through a colander. At this point, put the seeds on a dish towel and let them dry for about a day or so. Wrap them in paper towels and place them in a sealable plastic bag or airtight jar. Store them in a well-ventilated place (such as a refrigerator) and plant them in late April or May to harvest the pumpkins by September. 

Transform The Seeds Into Butter

Pumpkin spice lattes take center stage during fall, but autumn is about all things squash. Spreading homemade pumpkin seed butter on warm toast is a special autumnal treat. Begin by washing your seeds after a successful carving session. Dry them and then add them to a food processor. Blend until they are smooth and creamy, adding a touch of oil and sea salt to help ease the blending process. It will take some time, but it is worth it. You can also add a drizzle of honey and cinnamon for more flavor. 

Roast The Pumpkin Seeds

This is potentially the best way to utilize and enjoy pumpkin seeds. All you have to do is wash and dry the seeds and place them in a large mixing bowl once you pat them dry with some paper towels. Season them with a little olive oil, sea salt, and black pepper and mix to combine. Scatter the pumpkin seeds across a parchment paper-lined baking sheet and bake at 350 degrees Fahrenheit for about 30 minutes. You can experiment with different seasonings or flavor combinations, such as cinnamon sugar pumpkin seeds, coconut aminos with white pepper and garlic powder, or create a sweet and spicy mix. Chili powder, sea salt, and fresh lime juice make for an incredible batch of roasted pumpkin seeds! To start you off right, use the following recipe. 

The Perfect Roasted Pumpkin Seeds

Pumpkin seeds are some of the most nutrient dense seeds, so don’t get rid of them after pumpkin carving. Turn them into a healthy snack.

Click here to make the recipe.

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Some people are highly in touch with their own stimuli and can pick up on the smallest things in their surroundings. Others can be empaths who feel other people’s energies and emotions in their own systems. If you fall into either of these categories, you may experience strain on the nervous system from time to time. It’s almost as if these feelings and emotions crawl their way under your skin without you having any say in the matter!

What is an empath? Well, it means that you can bond quickly with others or feel what others feel. That can create some incredibly loving, intimate, and nourishing experiences. Being highly sensitive can also mean that you quickly become overstimulated, either from your own emotions or from others. When this happens, you need to soothe your sensitive system and bring it back into proper balance. Continue reading to learn how to do that.

Come Home To Yourself

Experiencing quality solo time is one of the most underrated self-care acts. You can take a walk in nature, read an inspiring book, or get lost in a creative spell, painting, carving wood, or drawing. Go ahead and do things that you enjoy alone, as that can help anchor you in your own energy. That will help you feel less frazzled and drained. During this alone time, make sure that you reconnect with yourself via relaxing, engaging, or enjoyable activities. If that means cleaning your house or listening to a podcast in the park, so be it!

Reduce The Physical Stimuli In Your Environment

By lowering the physical stimuli in your environment, you can help soothe your sensitive system. If you live alone, perhaps this looks like putting on relaxing music or nature sounds. Maybe you snuggle up under your softest blanket, dim the lights, and put your phone on silent. If you live with someone, be it a romantic partner, kids, or pets, create a sanctuary or retreat in your home where you can recover. Keep in mind that you can turn common areas into safe sanctuaries. 

Recognize When You Need Soothing

You may need to soothe your system if you experience an increase in any of the following:

• Numbing yourself with addictive behaviors
• Feeling tired or drained
• Craving alone time
• Stressing out more easily
• Having difficulty falling or staying asleep
• Racing thoughts
• Isolating, even if you are lonely
• Feeling on edge, or jumpy
• Overindulging in salty, fatty, or sugary foods

You can always communicate with your healthcare provider about your mineral, vitamin, and blood sugar levels. If they are out of whack, you may need to figure out how to balance them. Sometimes, that can be as simple as soothing yourself!

Get In Touch With What You Want, Need, And Feel

Empaths can feel what’s going on around them, so that means they may forget to prioritize their own experience. It’s common for empaths to get sucked into everyone else’s experience, which can make them feel lost or yearning for self-gratification. There is nothing wrong with being sensitive, as it usually inspires compassion. Just don’t let your own life become overly crowded. Connect with yourself daily in order to find out what you want, need, and feel. That will allow you to separate from others in a healthy way and make yourself a priority, which can help you ground yourself. That will only help you show up for others in a more responsible way.

Don’t Turn Someone Into A Healing Project

It is very common for a sensitive person to go on rogue healing missions. They tend to have stronger inner healers than the average person, but that doesn’t mean they should make it a point to heal co-workers, friends, or loved ones. If that happens, it is integral to create healthy space between you and the other person. Remind yourself that you are not responsible for someone else’s problems. You can still cherish loved ones and romantic partners without letting their issues affect you. Don’t be a “fixer” or tenderhearted person because letting someone else’s problems take over can negatively affect your nervous system.

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It can be very difficult to find a healthy balance between work, family, and other responsibilities. How do you make time for yourself with all of that, plus the hustle and bustle of daily life? Taking care of yourself, though, is crucial for the overall wellbeing of your mental health. That is where self-care comes into play. 

What Is Self-Care For Mental Health?

Before we supply you with some helpful tips to care for yourself, let us first give a brief explanation of what self-care is. Basically, self-care is any activity that you do to take care of your mental, emotional, and physical health. It is about taking time for yourself and engaging in activities that bring you joy and encourage relaxation. The reason that self-care is an integral component to mental health is because it aids stress reduction. 

Some activities may also help improve mood and promote overall wellbeing. Taking care of yourself can better equip you to handle life’s many challenges. Be it emotional, physical, social, or spiritual self-care, we encourage you to engage in these practices for optimal mental health. Continue reading to learn about some tips that you may be able to incorporate into your daily life. 

Practice Mindfulness

There are many ways to practice mindfulness, but it is essentially the practice of being in the present moment. You pay attention to your thoughts and feelings without passing judgment. This practice can help you improve mood and reduce stress, and you can do it in a meditation practice or even while eating. The main goal is to be present and to take a few deep breaths to remind yourself to remain calm. This can be a great tool to use in times of stress. 

Set Boundaries

Sometimes, one of the most powerful things you can do for yourself is to say “no” to people. Setting boundaries is an essential part of self-care, because it means that you set limits on your time and energy. You can avoid a burnout and focus more on activities that help you thrive when you can establish healthy boundaries. 

Make Time For Yourself

This tip piggybacks off the previous one about setting boundaries. Allotting time for yourself can be challenging, but it is crucial in order to prioritize your mental health. Just set aside 15 to 30 minutes each day to engage in activities that bring you joy or relaxation. 

Get Enough Sleep

Sleep is necessary to optimize physical and mental health. Sleep experts recommend that the average adult get between seven to nine hours of sleep every night to feel rested and renewed. If you have difficulty falling asleep, try to establish a relaxing bedtime routine. Consider reading a book, listening to calming music, or meditating. Click here to learn about more tips that may help you fall asleep. 

Connect With People

One of the best ways to improve mental health is via social connections. Make it a point to connect with friends and loved ones, be it over the phone, video chat, or an in-person visit. These connections can help reduce stress and improve your mood. A great social network of family and friends is more powerful than you realize. 

Engage In Activities That Bring You Joy

There are so many types of self-care activities that you can do. If you don’t enjoy meditation, then don’t force yourself to do so. Make a list of activities that bring you joy, such as painting, walking, or training your pet. Choose the activity that helps you reduce stress and allow it to boost your mood.

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One of the primary concerns with prostate cancer is that the disease can progress to an advanced stage and become life-threatening. That is truly the case for most cancers, which is why medical experts stress the importance of early detection. They also harp on maintaining a healthy diet and lifestyle habits to reduce the risk of cancer. And new research further amplifies this point, showing that eating a diet rich in fresh fruits, vegetables, whole grains, and nuts and seeds can reduce the risk of prostate cancer spreading. 

The study, which was recently published in JAMA Network Open, made an interesting discovery. Researchers noted that men with prostate cancer who consume a high amount of plant-based foods can cut their risk of cancer growth by nearly 50% compared to those who don’t eat a lot of plant-based foods. Consuming a predominantly plant-based diet has been associated with better prostate cancer-specific outcomes. It may also help reduce the risk of diabetes, cardiovascular disease, and overall mortality. Making small changes in your diet to focus on more plant-based foods can do more good than you know!

Plant-Based Diet May Control Prostate Cancer

The study involved more than 2,000 men who were at an average age of 65 years old at the start. They all had a diagnosis of non-metastatic prostate cancer, meaning it hadn’t spread to other parts of the body. Each participant completed a comprehensive diet and lifestyle questionnaire to provide details about their eating habits. 

During an average 6.5-year period, 190 participants experienced a progression in prostate cancer, and 61 died from prostate cancer-specific causes. Study authors then determined that the participants who consumed the highest amounts of plant-based foods experienced a 47% lower risk of prostate cancer spreading than the men who ate fewer plant-based foods.

Small Dietary Changes Can Make A Difference

It can be difficult to make the complete switch to plant-based, but you don’t have to. Ideally, you simply add more plant-based foods to your diet and if you consume meat, focus on lean protein that is high-quality. Study authors noted that in comparison to the lowest level of plant-based consumption, the highest meant eating 1.9 more portions of vegetables, 1.6 more servings of fruit, and 0.9 more servings of whole grains per day. 

What does that mean in relation to a plate of food? Well, a standard serving of fruit, for example, can be one medium apple, banana, orange, or pear. A half-cup of brown rice is a single serving of whole grains, while a half-cup of cooked or one cup of raw broccoli or carrots counts as a single portion of vegetables. People who eat higher quantities of whole grains, vegetables, and fruits on a regular basis also eat fewer animal-based foods, on average. That could mean that they eat fewer eggs, one less serving of dairy, and marginally less meat. And since a growing body of research indicates that eating more plant-based foods reduces the risk of prostate cancer, you may want to consider eating more of these foods. 

A Plant-Based Diet Offers Numerous Benefits

There have been many previous studies and reviews related to the potential protective effects of plant-based foods for prostate health. Why is a plant-based diet so beneficial for the prostate? Fruits and vegetables contain antioxidants and phytochemicals, which may prevent free radical damage that can harm cells. Animal-based foods, such as processed meats and red meat, are carcinogens, according to the World Health Organization (WHO). Consuming dairy products also increases the risk of worse prostate cancer outcomes. A plant-based dietary program helps you steer clear of harmful foods and shifts your focus to foods that help the body. 

Prostate Cancer Is Most Common Among Men In the United States

After skin cancer, prostate cancer is still the most common cancer among men in the United States. The American Cancer Society estimates that 299,010 new cases of prostate cancer will be diagnosed in 2024 alone; roughly 35,000 men will die from the condition. Even though six out of every 10 prostate cancers are diagnosed in men over the age of 65, dietary changes early on in life can make a big difference. 

It is never too late to make a dietary change. You don’t have to become a vegan straight away, but including more plant-based foods in your daily diet can help a lot. Incorporate more of these foods daily and try out one day of complete plant-based eating every week. Try for two days a week if you can! Greater consumption of plant-based foods may help reduce the risk of prostate cancer and improve overall quality of life.

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By increasing concentration, you ultimately improve mental performance. That allows for better problem solving abilities and an enhancement in the way you approach general tasks. Improving concentration can also help you make decisions more efficiently and effectively by analyzing your thoughts and ideas. It will ultimately improve productivity in and outside of the workplace. 

How do you go about improving concentration, though? One of the easiest ways to do this is by practicing a few simple meditation techniques. You, yourself, are responsible for your own success, and that isn’t just regarding your work or performance charts. We are referring to successes in your social and personal life, too! If you want to learn more about simple ways to boost concentration, continue reading.

What Is Concentration?

Concentration is the ability to focus your mind on a singular object, either within or outside the body, and maintain this attention for a steady amount of time. It is very common and completely natural for the mind to wander, especially during meditation. Don’t let that throw you off balance, because being able to concentrate takes practice. True concentration can help you succeed in your meditation practice. When your mind is steady, other aspects of your life will also start to balance out. 

You can concentrate on internal aspects as a start. Focus on your breathing, counting numbers in your mind, or even your heartbeat. If it is easier to focus on external aspects, such as a crack in a wall, a ticking clock, or a candle’s flame, then you can do that as well. You will not be able to concentrate on internal or external aspects immediately. Don’t panic; rather, just allow your thoughts or distractions to come and go and begin the process again. 

How To Do Concentration Meditation

Ideally, you want to eliminate all distractions, be they internal or external, in order to increase your concentration. Being able to concentrate during meditation will provide benefits that extend into everyday life. In order to achieve this, practice the following steps.

Focus On Your Breathing

Make sure to find a comfortable spot and allow a few minutes to clear your mind of excess thoughts. Let your mind wander and allow it to come back once your thoughts have washed in and out like waves up a beach. Once your mind is quiet, focus on your breath, inhaling and exhaling. You can count your breaths if you want. Consider inhaling for four seconds, holding for four seconds, and then exhaling for four seconds. 

Be Still

The reason that you want to start in a comfortable position is because it is very natural and common to fidget. That is especially true if you are new to meditation and don’t sit for long periods of time. To begin, close your eyes and settle yourself into a comfortable position. Calm your mind and you’ll notice that your body loosens up. Before you know it, your body will be as calm as your mind.

Use A Mantra

Once you have focused on your breathing and are in a comfortable position, begin to repeat a mantra or affirmation of your choice. A mantra can be a single syllable, word, or phrase that helps you focus. The most popular meditation word is “Om,” but this doesn’t have to be your mantra of choice. Choose something that you resonate with and progress through your meditation practice.

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Winter can seem like a very romantic time because something about cozying up seems romantic. There are various activities that seem to exclude single people, and there’s no fun in seeing everyone couple up. You don’t have to let couples enjoy an entire season while you sit it out and let your emotions get the better of you.

Regardless of your relationship status, you should always date yourself. That can mean different things for different people, but the general gist is enjoying alone time and treating yourself right. You don’t need to rely on anyone else during this alone time, which can often help relieve stress. There’s nothing like the winter season to start dating yourself. Continue reading to learn where to begin.

Go Ice Skating

As a quick note: don’t go ice skating on a questionable lake by yourself in the middle of nowhere. Ice skating at a holiday rink or on a public frozen pond can seem like a winter date idea, but it isn’t just an activity for couples. Going alone can be just as fun and you don’t have to worry about your skill level, so there is less pressure to “be good.” No need to impress anyone, so bundle up and head to the skating rink, get out on the ice, get in some exercise, and enjoy a hot beverage when you’re done. 

Take Yourself To A Show

You don’t have to spend your night in the house just because it’s cold outside. You can enjoy a night indoors and leave your house, too! Take yourself to a concert, show, comedy show, or movie. You can enjoy it with a friend or date, but there are many perks to attending shows alone. You don’t have to worry about abandoning anyone or worrying whether the person is enjoying it or not.

Teach Yourself Something New

One of the best ways to occupy your time and engage your brain is to learn something new. Consider learning a new language with an app or sign up for a drawing or pottery class. You can also take the time to learn a new instrument. There are so many informational tutorials for beginners and experts alike. You can teach yourself via these online videos or courses. The great thing about learning a new skill is that you might learn something new about yourself in the process!

Have A Nostalgia Night

Do you remember the days of living room forts and staying up all night watching TV or playing games? Adulthood doesn’t mean that you have to give up on those nights! Keep your memories alive and make new ones by building a cozy adult fort with pillows and blankets. Spend the night revisiting old TV shows and movies you love. If you have a record player and vinyl records, have a night where you enjoy a glass or two of wine and just listen to your favorite records from front to back. Make some snacks or go out and buy a few favorites from your youth. The possibilities on a nostalgia night are endless!

Cook A Fancy Dinner

This doesn’t just have to be a wintertime activity because you deserve a fancy dinner whenever you want one. Most fancy dinners are labor intensive, so you may not want to go through the effort all the time. That said, consider taking yourself out to dinner if you don’t have the right ingredients or culinary tools on hand. Preparing a quality meal from scratch, while it requires time, often delivers a great sense of accomplishment. Not only will you feel proud of yourself for pulling the dish off, but you’ll also make your taste buds happy.

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