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How To Release Negative Emotions Before They Affect Your Health

How To Release Negative Emotions Before They Affect Your Health

It’s a proven fact that negative emotions have a direct impact on short-term and long-term physical health. There is a direct connection between your mind and your body. The body reacts by releasing different hormones and chemicals based on different emotions. Serotonin, Dopamine, and Oxytocin are released when we are happy and Cortisol and Norepinephrine are released when we are stressed.

These different chemical concentrations can cause immediate physical symptoms. For example, if you are suffering from anxiety, you may notice headaches and shaky hands. Childhood experiences and memories become deeply rooted in our current emotions. During a study conducted on 17,000 people, it was seen that the subjects with a disturbed childhood were 4-50 time more likely to suffer from physical ailments such as fractures, diabetes, and heart diseases.

How Emotions Could Be Affecting Your Health

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    Negative emotions can even hamper the immune system, making you more prone to coughs, colds, and other sicknesses. Another scientific study actually proved that chronic stress reduces our longevity by depleting telomeres, the end caps of our DNA.

    Further research was conducted on atherosclerosis patients by the Duke University Medical Center. They discovered that the patients who received support from their friends or spouse experienced mortality rates as low as 17% over 5 years. Whereas those without this crucial emotional support experienced higher mortality rates of 50%.

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    These studies clearly show the silent but harmful effects of subduing our negative feelings. It clearly has adverse effects on our body. Pain and stiffness in the body can even be caused by certain emotions, then healed by others. The key to keeping our body in the healthiest state possible is learning how to deal with and express our negative feelings correctly.

    How to Identify Negative Emotions Right Now

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      All too often, we suppress our emotional side by ignoring our deeper feelings. We compensate by adopting habits of overeating, drinking alcohol and other vices. However, it’s vital that we identify negative emotions and accept them if we are to return the balance. Use the following tips to identify harmful negative emotions:

      Listen to Your Subconscious Mind

      Hectic schedules often cause us to neglect the voice of our inner consciousness. We develop a set pattern of thinking and we often forget to listen to ourselves. So now it’s time to break the cycle and delve into your inner self by listening to your subconscious mind. You’ll learn a lot about yourself, your weaknesses, subdued emotions, relationships and the things you love.

      Start by freely jotting down your fleeting thoughts on paper. The act of writing down your thoughts will help you analyse your thought process and any negative emotions hidden inside you.

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      Prepare a List of Moments You Were Hurt

      We often try to forget the times we are hurt by saying that it is a small thing and we will get over it, but in fact, we don’t. Men are usually the worst culprits, but women should still try this exercise.

      Prepare a list of little and unimportant hurts that keep on coming back. This may even include small hurts from your childhood. Instead of burying these hurts and avoiding them, writing them down will help you to confront these emotions. It’s likely you’ll gain a greater understanding of yourself.

      Record Your Emotions for 8 Weeks

      Keep a record for 8 weeks, including all significant emotional events and how you felt. Anything that makes you feel strongly, positive or negative, should be jotted down. It could be anything like pleasant weather, children, wife, husband, business, and books. Be sure to analyse your emotions, identify things that made you angry as this can trigger sadness.

      If you are successful in unmasking your anger or other emotional issues, you can prevent yourself from getting stuck with negative emotions. Writing them down will make you feel stronger and raise your awareness of your emotions so you can work on them.

      How to Release Negative Emotions

      Now that you’ve learnt how to successfully identify negative emotions, it is time to release them. Follow these simple tips to release negative emotions and keep your body in a healthy, balanced state:

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      Physically Releasing your Negative Emotions

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        Physically releasing negative emotions is one common way to get rid of them. One likes to go to a secluded place and scream or shout as a way of releasing them. Screaming loudly till it feels better can often help by venting negative emotions. For others, a punching bag or other controlled physical exertion can be used to vent rage. This method is best suited for angry people who like to vent out their emotions in the form of aggression.

        Transmuting Your Emotions

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          Sit in a comfortable position on a chair and close your eyes. Take deep breaths until you feel relaxed. Now start searching for the emotion that is making you feel bad. All these subdued emotions will be located in different places around the body. Anger is usually found in the belly-button, whereas sadness often rests in the midriff area.

          Be with your emotion and hold it. You can see your emotion as a vast dark grey cloud. Repeating this process of holding your emotions can help you in reducing the size of the cloud of sadness. This process is called transmuting emotions and it can be greatly helpful in releasing your negative emotions.

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          Meditation

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            Meditation is another well-proven way of releasing negative emotions. Sit in a relaxed position and close your eyes. Take deep breaths 10 to 15 times to relax your body. Delve yourself into the root cause of your problem and identify the emotion behind it. Try to get rid of it by confronting it, dealing with it and choosing to move on. Meditation can alter your perception about things strongly. Often you will feel things differently after a session of meditation.

            You can keep negative emotions away by living in the movement, then dealing with them as they arise. Practice the above tips and live your life with all the positive energy around you.

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            Last Updated on August 12, 2019

            12 Best Foods That Improve Memory and Brain Health

            12 Best Foods That Improve Memory and Brain Health

            Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

            But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

            I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

            Here are 12 best brain foods that improve memory and brain power:

            1. Nuts

            The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

            Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

            Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

            Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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            2. Blueberries

            Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

            When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

            3. Tomatoes

            Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

            4. Broccoli

            While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

            Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

            Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

            5. Foods Rich in Essential Fatty Acids

            Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

            The body does not naturally produce essential fatty acids so we must get them in our diet.

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            Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

            6. Soy

            Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

            Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

            Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

            7. Dark Chocolate

            When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

            Take a look at this article if you want to know more benefits of dark chocolate: 15 Surprising and Science-Backed Health Effects of Dark Chocolate

            8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

            Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

            B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

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            Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

            Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

            To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

            9. Foods Rich in Zinc

            Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

            Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

            Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

            10. Gingko Biloba

            This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

            It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

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            However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

            11. Green and Black Tea

            Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

            Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

            Find out more about green tea here: 11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

            12. Sage and Rosemary

            Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

            Try to enjoy these savory herbs in your favorite dishes.

            When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

            More About Boosting Brain Power

            Featured photo credit: Pexels via pexels.com

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