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20 Health Benefits Of Chocolate

20 Health Benefits Of Chocolate

Chocolate is regarded as an indulgent treat because it is mainly associated with weight gain and acne. Americans spend $10 billion annually on chocolaty treats. It is not all bad news as countless studies show dark chocolate has many health benefits. Here are 20 you may not know about and which will help you to indulge in it with less guilt. In moderation of course – I mean, the guilt!

1. It can help your heart to stay healthy

Lots of studies reveal that the flavonoids in chocolate can help your veins and arteries to stay supple. Over 7 studies followed 114,000 participants who were given a few servings of dark chocolate a week. The results showed that their risk of getting a heart attack was reduced by about 37% while the chances of getting a stroke were 29% less when they had a higher consumption of chocolate.

2. It may help improve your memory as you get older

Research has shown that when elderly people were given specially prepared cocoa extracts which was high in flavanols, their cognitive function greatly improved. The only problem is that when it comes to eating chocolate, the percentage of those cocoa flavanols is much reduced due to the processing and the addition of eggs, sugar and milk.

3. It can help to avoid sunburn

One study conducted in London found that women who were given chocolate with a high flavanol content were able to withstand double the amount of UV light on their skins without burning, compared to those on lower doses.

4. It may make you better at math

I was never good at math at school. Maybe I should have eaten more dark chocolate! This is the startling conclusion I have reached after reading about the research of Professor David Kennedy who is Director of Brain, Performance and Nutrition at the Research Center of Northumbria University (UK). Participants were given 500 mg of flavanols in a hot cocoa drink. They benefited from increased flow to the brain as a result and were better at coping with difficult math equations.

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5. It may put you in a better mood

I wish my uncle had given my aunt some chocolate when he told her to stop crying and to ‘cheer up.’ He obviously had not read about the work at the University of Swinburne in Australia. These guys again targeted the cocoa polyphenols and they found that it had a beneficial effect on the mood of the participants who were calmer and happier.

6. It may help lower cholesterol levels

The Journal of Nutrition carries an interesting article about the results of a study done to determine whether dark chocolate could have any effect on the LDL cholesterol levels. They found that when subjects were given bars of dark chocolate with plant sterols and flavanols, they were getting lower scores on their cholesterol levels.

7. It may help people with Alzheimer’s disease

As we know, the nerve pathways to the brain get damaged when Alzheimer’s disease strikes, causing severe loss in certain mental functions. It is fascinating to read about how one extract from cocoa, called lavado, can actually reduce the damage done to these vital pathways.

8. It can help you with your workout

Another magical flavanol in chocolate is epicatechin. Mice were given this substance and they were much fitter and stronger than those mice on water only. Researchers say that to get the best results from your workout you have to limit the amount to only about half of one square of chocolate a day! If you have too much, it could undo the beneficial effects.

9. It is very nutritious

Did you know that if choose chocolate with a high cocoa content (75% to 85%) you are getting a very nutritious snack? Take the typical 100 gram chocolate bar. It has almost all of your RDA for copper and manganese. It contains over half your magnesium RDA and about two thirds (67%) of your RDA for iron. It also has about 10% of fiber. There is also lots of zinc, selenium and potassium too.

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10. It can help to lower your blood pressure

You may not know it but having the right amount of NO (Nitric Oxide) in your body can help your arteries to relax. That will, in turn help to take some of the pressure off them and the result is a lower BP count. Just another benefit of the dark chocolate flavanols which help to produce this vital Nitric Oxide.

11. It helps you produce more endorphins

When you are on a high, it may be due to excitement, love or after exercise. This high is due to the release of endorphins which are brain hormones. The great advantage of chocolate is that flavanols can also help in endorphin production without having to run a marathon! Endorphins play a key role in helping to prevent depression and other mental disorders.

12. It may reduce pregnancy complications

One of the complications of pregnancy is known as preeclampsia in which blood pressure can shoot up. Researchers have established that one of the chemicals in dark chocolate, theobromine, can stimulate the heart and help the arteries dilate. When pregnant women were given higher doses of chocolate, they had a 40% less chance of developing this complication.

13. It may help with diabetes

You probably think that chocolate is too sweet for diabetics and is one of their banned treats, but one small study at the University of L’Aquila in Italy found that the right does of chocolate flavonoids can help the body’s metabolism and enhance insulin function. This could benefit people with diabetes but more studies need to be done.

14. It may help you reduce your food cravings

You know the feeling: you cannot function until you have a snack. One of the healthiest is a piece of dark chocolate because it fills you up quicker and reduces craving for salty and sweet snacks, according to a small research study.

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15. It may help your cough

Another marvelous effect of the theobromine chemical in chocolate is that it can calm a troublesome cough. Manufacturers are looking at this to produce safer cough syrups instead of using codeine which has some undesirable side effects.

16. It may help with blood circulation

Normally you take an aspirin to help prevent blood clotting and to improve circulation. Studies now show that chocolate can have a similar effect.

17. It can also help you see better

University of Reading researchers were curious to see if dark chocolate flavanols could actually improve vision as they knew it certainly improved blood circulation in general. They decided to do a small experiment and gave two groups of volunteers some white and dark chocolate. The dark chocolate groups were doing better on vision tests afterwards.

18. It may help reduce fatigue

If you suffer from Chronic Fatigue Syndrome you should try adding chocolate to your daily diet. One group of sufferers were given a daily dose of chocolate for two months. They were less tired and the best news of all is that they did not put on any extra weight.

19. It may help to lower your Body Mass Index

There has been a lot of emphasis on how chocolate can actually reduce your BMI (Body Mass Index) which is how you measure up as regards your height versus your weight. One study took 1,000 Californians and they found that those who ate chocolate more often during the week had a lower BMI. Overall diet and exercise regimes were not factors which influenced this result.

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20. It may help reduce your chances of getting cancer

As we have mentioned, the cocoa flavanols in dark chocolate have both anti-inflammatory and antioxidant properties. These are important in keeping the actions of free radicals at bay. As we know, these are the protagonists when cancer starts to invade cells.

Now that you have finished the list, why not have a piece of dark chocolate and enjoy it? Remember, the darker the better!

Featured photo credit: Life is like a box of chocolates/ Memphis CVB via flickr.com

More by this author

Robert Locke

Author of Ziger the Tiger Stories, a health enthusiast specializing in relationships, life improvement and mental health.

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Last Updated on January 17, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

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