Relax And Be Cheerful This Holiday

The approaching holiday season invariably fills us with feelings of warmth and joyful anticipation. We can spend more time with family and friends, go on a vacation, take time away from work, relax and get refreshed. That said, unless we welcome the holidays with the right mindset, they can turn into sources of stress and anxiety.

The words “holiday stress” have in fact become part of popular jargon these days and for good reasons. We work all year long and when the holidays are approaching, it is only natural that we will try to make the best of them. However, the problem seems to lie in the fact that often in our eagerness to get the most out of the holidays or the festive season, we sometime end up overdoing things a little and this may often lead to stress, frustrations, disappointments, etc.

Don’t run after a “perfect holiday.” Quit trying to make the perfect holiday. This should be your basic guideline for cutting off the stress factor from your holidays. No matter what we are doing during the holiday season, visiting or preparing special dinners with family members and the friends, we always set certain expectations. And that is only natural. However, as it is with everything in life, things often don’t turn out exactly as we had planned. No matter how diligently you’ve planned your activities some slight disasters may still ensue. Kids may break out in tears when you were least expecting it, or you may get into arguments with your spouse. It is all how you look at it. Don’t see these things as spoiling your vacation. Take them in stride and do your best to make light of them and everyone will be happier for that.

Do not pander to other’s expectations. We often put unnecessary stress on ourselves by putting undue emphasis on other’s opinions and expectations. Giving and receiving gifts, for example, often acts as a common source of anxiety and stress during the holiday season. Have we chosen the proper gifts for such and such a person? Will he/she be happy with the gifts? Don’t fret too much over these things. Gifts do not make the holidays. It is the mutual sense of joy and camaraderie that does. As long as you’ve chosen your gifts with care and thought that must suffice since that is the best you can do after all.

Sometimes, even your kids may feel not happy with their gifts and that may feel bad for you. Nevertheless, don’t let that spoil your mood. Instead, try to reason with them. Kids are kids after all, and we cannot expect them to be all rational all the time, right?

How much money do you have to spend? Closely associated with the problem of gifts is the question of money, especially if money is a bit tight during holiday season. It is common to let the lack of money get in your way of enjoying the holidays to the fullest.

However, it needn’t be so. Come up with some creative ideas. For adults, a White Elephant gift exchange is a good idea. You may also consider some non-material gifts such as framed family pictures or notes or drawings from your kids are good options. Work within your means and those who really care for you will appreciate receiving such thoughtful gifts.

The same goes for decorations and other holiday preparations. Again, do not strive for perfection. The Christmas tree does not have to be the most spectacular in your neighborhood. Instead, try as much as possible to engage family and friends in the process. So, for instance, assign certain responsibilities for decorations to the kids alone. And you can be certain that the kids will be happy and proud of their handiwork and so will you and your guests.

Look back on your year and feel grateful. Finally, take some time to reflect on the past year and dwell on the good things that it has brought you. Of course, there will be a few things that didn’t turn out quite according to expectations. That is only natural (and expected, right?). So, don’t dwell on the negative but reflect on the good things and feel sincerely grateful that they have happened to you. We now know that feeling truly grateful gives us a natural high as these feelings release in our brains compounds such as serotonin and dopamine — responsible for immediately lifting our mood and making us feel happy and serene from inside.

On a final note, the most important thing is to be able to relax and feel joyful. If you can achieve that, the holidays will turn out to be a ‘perfect’ one for you.

A Fox News Radio contributor, Richardson has spent her educational and professional career learning human behavior. She holds a Master of Science in Counseling from the University of North Texas and is working to integrate cognitive behavioral therapy into the treatment programs for many clients. In April 2009, Richardson opened The Brain Performance Center.

 

 

7 TIPS TO GET YOUR BRAIN TO SAY NO TO HOLIDAY SWEETS

Sugar is all around us. We want to fit in and celebrate with our family, friends, and co-workers, yet we know that an over-abundance of sweets has its repercussions. While it may not be as easy as pie, you can say no to the extra goodies that love saying your name. Use these strategies to help your brain say no to holiday cookies and sweets, and make this your most enjoyable holiday season ever.

1. Think About The Side Effects

Think of how you felt when you last ate a box of candy. Sure, it felt great while you were chewing, but did you feel wonderful afterward? Probably not. If your stomach was as hard as a rock, you most likely got sick and wanted to eat a nice meal but was too stuffed to enjoy it.

Eating many sweets daily robs you of eating more of the nutritious food. What’s more, sugar contains empty calories. For example, for the same number of calories, you can possibly eat three or four pieces of favorite fruit instead of one cupcake. This means that you need more sweets to feel full, yet you may not feel satisfied in the end.

2. Remind Yourself That Weight Management is All Year Round

If you treat yourself to dessert occasionally, say once a week, continue to do that around the holidays. Remember that having a routine to manage your weight doesn’t stop around the holidays. If you take a few months off, you might be tempted to go on a fad diet when the holidays are over. Fast weight loss is harder to keep off. Stick to your routine even during the holidays to help say no to excess sugar.

>READ: THE BEST PLAN FOR WEIGHT CONTROL AFTER 50 JUST GOT BETTER! 

3. Moderation is a Lifestyle

 

moderation is key to say no to holiday cookies

Sometimes we make the mistake of thinking that one sweet will ruin our diet. One cookie, one time, won’t ruin it. The repetition does. It’s the consecutive days of eating unhealthy snacks that influences our brain to say yes repeatedly to them. In order to eat sweets and office snacks in moderation, you’ll need to learn the realistic portions of food and how often you should eat them. When eating in moderation becomes a lifestyle, your brain can say no to many holiday temptations.

4. Stick With Your Exercise Routine

Exercise is a mood enhancer, depression buster, and excess weight eliminator. Our bodies are stronger, we stand up straighter and we smile more after an exercise session. It doesn’t have to be stringent or long. Studies show that as little as 5 minutes of daily running improves our health. If you’re one to exercise just enough, skip the excess holiday cookies and sweets. Tell yourself you don’t want to have to step up your exercise plan.

>READ: SECRETS OF OLDER ATHLETES ANYONE CAN ADOPT FOR A HEALTHIER LIFE

5. Say No to Outside Influence and Peer Pressure

 

say no to peer pressure when it comes to holiday cookies

Your family may have a history of diabetes, heart conditions, or other health problems that could have been derailed by maintaining better eating habits. Decide to break the cycle while you celebrate the joyous season. Practice responses before you attend a holiday party such as, “I’m watching my sugar intake today.” You might start a trend. Or simply say, “I’m full,” or “Thanks anyway, but I don’t have a taste for sweets right now. It looks delicious though.” Caring friends, family and co-workers should respect that.

6. Eat Regular Meals and Regular Meal Times

Skipping meals leads to overeating the wrong foods for a quick energy fix. Therefore, another way to get your brain to say no to the extra holiday cookies, cakes and office snacks is to plan a healthy and filling breakfast, lunch and dinner.

>READ: MINDLESS EATING AND WHAT TO DO ABOUT IT

When you get used to filling up on nutritious food, you’ll look forward to preparing and eating it. On that note, there are so many options to select from in the variety of meats, fruits, vegetables, and grains, so only eat what you like. If you don’t prepare food at home that is both healthy and delicious, it’s easy for your brain to say yes to holiday sweets.

7. Bring a Healthy Dish to the Holiday Party

 

Whenever you’re invited to an office party or a family get-together, make a fruit salad, green salad, chicken salad or another type of dish that you can eat too. Look up recipes on how to reduce the calories of your favorite comfort foods. Don’t depend on others to cater to your dietary needs. Come to the event prepared.

The Holiday Festivities are Meant to be Enjoyed

You can be victorious in your efforts of how to get your brain to say no to the extra holiday cookies, cakes and office snacks. Focus more on the company of friends, relatives, and co-workers, and not so much on the food.  Also, keep in mind that the key jubilant months of the year are November and December. That’s only two months out of twelve. This leaves ten months out of the year where the pressure to eat sweets on a regular basis isn’t so high. Remain in control. You got this.

WHAT DO THE HOLIDAYS HAVE TO DO WITH THE LONELINESS EPIDEMIC?

It is thought that the holidays are spent with loved ones and friends. From gift-giving to sharing fine meals, the holidays are synonymous with festive and happy gatherings across the world. However, not everyone looks forward to the holidays. Especially folks that are alone or isolated from their families and friends. This is a season that is supposed to be about happiness and the human spirit. However, for many loneliness gets worse during the holidays. Feelings of isolation deepen when it seems everyone else is surrounded by family and friends. Dealing with loneliness around this time can lead to depression, obesity, and more. It does seem like the loneliness epidemic does get worse during the holidays, but there may be some good news when it comes to treating loneliness.

The Loneliness Epidemic

Whether due to family issues, work-related problems, or society in general, loneliness is rapidly becoming an epidemic across the nation and globe. In fact, a recent study by the Angus Reid Institute found that nearly half of Canadians find themselves alone around the holiday season. Similarly, the number of Americans who feel alone and isolated has tripled since 1985. Industry experts have stated that while praying to God is an ideal solution, it does not negate the growing existence of loneliness for people from all walks of life. With persistent loneliness on the rise, alcoholism and binge-eating seem to be on the rise as well.

>READ: WHAT FACTORS DRIVE WOMEN TO BINGE EATING AT NIGHT?

This is because lonely people tend to feed their emotional problems with food or alcohol. This provides temporary happiness and a break from the norm — loneliness. The rise of social media has also contributed to this mess. We as humans have become digitized and de-sensitized in many ways, which has led to increased feelings of isolation and hopelessness.

Is There a Cure?

The loneliness epidemic is all too real. Whether the blame falls on social media, western politics or the rise of populism/individualism, more people are alone today than ever before. Several case studies and surveys cement the signs and symptoms of isolation. As mentioned earlier, overeating and alcohol abuse is a way for some folks to substitute feeling good for feelings of being alone, neglected or unwanted. However, did you know that researchers are working on a pill to combat loneliness?

What Does the Study Show?

The University of Chicago’s Brain Dynamics Library conducted the study over an eight-week period with placebo or pregnenolone. The latter is a hormone naturally produced by the body’s adrenal gland. The research team monitored participants who consumed both placebo and pregnenolone. Two hours after swallowing the tablets, participants looked at photos of emotional faces and neutral images.

>READ: FEELING LONELY? YOU’RE NOT THE ONLY ONE

Study volunteers conducted tests measuring the scale of loneliness. They found that many respondents had no one they could speak to in times of crisis. Many of their relationships felt superficial, forced and unreal. These respondents also stated they feel alone, isolated, and can no longer hold meaningful relationships with loved ones or friends. Similar studies in animals showed that pregnenolone can reduce threat responses and reactions to feelings of isolation. The latter is one of the main reasons for increased anxiety and panic attacks in humans. It also comes down to fear of the future, death or the unknown.

What Does This Mean for Loneliness and the Holidays?

While the drug cannot formally cure loneliness, developers believe it will reduce feelings of loneliness in human brains. The lead researcher on the project, Stephanie Cacioppo, a reputable neuroscientist, and her team have found that loneliness is not so much about self-preservation or ego. It is simply a desire to connect with others. The idea of the drug is to help people see and accept things as they are — rather than being skeptical of everyone and everything.The drug is still in the study and testing phase so we will have to see how it turns out in the near or distant future.

This holiday season if you are alone there are some things you can try.

Check out our guide for making friends in the digital age.
Consider volunteering. This will allow you to meet new people and increase good feelings since you will be helping others.
If you are dealing with feelings of self-harm this season or if you are self-medicating please reach out to a help group or counselor today.
Take care of yourself and be willing to ask for help if you feel you need it.

BEAT HOLIDAY LONELINESS AND HOST FRIENDSGIVING

We love our holidays in the U.S. so much we are creating informal ones to give us more to celebrate! Friendsgiving is a day where friends come together to eat and enjoy each other’s company. From the combination of the words, you can tell it is a blend of ‘friends’ and ‘Thanksgiving.’ Usually, the participants will share a large meal near or on Thanksgiving day. Some people are serious about Friendsgiving celebrations: there are how-tos, sample menus, and even “rules” for Friendsgiving. However, the day can be as involved or as simple as you would like! Pick and choose from our Friendsgiving ideas below to host a fabulous Friendsgiving event this year.

Why Host a Friendsgiving Meal?

Many women over 50 may wish to spend time with their family on holidays. Sometimes, their children or other family members can live far away though. It may be their year to spend with their spouse’s family. This makes it difficult to get together during the holidays. If this is the case the holidays may be lonely. However, hosting Friendsgiving can benefit mature Americans in many ways including:

  • Gathering with friends that they may not have seen in years
  • The chance to meet new people and make new friends in their community – invite “strays” in your office, neighborhood or groups
  • Learn new cooking skills and taste new meals
  • Indulge in recapping old memories
  • Those who may otherwise be alone for the holidays will get to spend time with people they actually like and start new traditions

Friendsgiving Ideas for Hosting

Friendsgiving celebrations are a day to focus on friends! Especially for people who may be missing family, you will want to wow them so they won’t feel like they’re missing anything. You can unleash the recipe you have been working on and invite some of your friends to showcase their skills. Food is a vital part of any Thanksgiving, and so should be vital to Friendsgiving as well. Traditional foods such as turkey and mashed potatoes can be an option. But remember the essence and value of all of you being together, so spend time celebrating instead of cooking elaborate dishes. It is advisable that you go for easy recipes, have ready-made food, and ensure you spend most of your time sharing the moments precisely as these Friendsgiving ideas indicate. Or, invite everyone early and cook all the dishes together (while maybe drinking wine and playing some danceable/singable music.)

If the thought of cooking at all seems too stressful, so many places offer catered feasts these days…from your local grocery stores, to restaurants, to the group off nextdoor that sells fried turkeys. Order in and laugh at how easy it all is.

>READ: THE MEANING OF FRIENDSHIP: SMALL CIRCLE, BIG SUPPORT

Friendsgiving Activities to Entertain Guests

When planning this celebration, many activity ideas come to mind. Have some fun, research and learn what will be appealing to the people you are inviting. You need ideas that will work with all your friends attending. Some of these unique ideas may include:

  • Make the meal a potluck! Ask everyone to bring their favorite Thanksgiving dish and a story about why it is their favorite. This will be a sweet way to think of Thanksgiving pasts.
  • Have a cookie decorating contest. Provide plain Thanksgiving-themed sugar cookies and some decorations then vote on the best cookie.
  • Volunteer for a few hours as a group. Serve food in a food kitchen, walk dogs at the local animal shelter, or spend time volunteering at a children’s hospital. Everyone will be hungry for a great meal after an afternoon spent giving back.
  • Make your own party favors. Provide some small gourds and craft supplies so people can create their own Friendsgiving masterpiece or set up a photo station and send people home with instant photos of the day.
  • Plan a wine pairing and tasting to try new types of wine and encourage conversation among guests about their favorite combinations.
  • Host after hours or a day later and serve the leftovers – If your friends are spending the big day with family, host it after and let people bring whatever’s left from that feast, including all ready open bottles of spirits. It’s the ultimate in casual fun.

>READ: 12 TIPS FOR HOSTING A DINNER PARTY AND WINE PAIRING

Add an Extra Touch with Friendsgiving Decor!

You may want to be creative with the décor you set up for this day. For example, you can choose a unique color theme. Fall colors can be monotonous. You can break away by setting up totally a different theme color, like copper and green or navy and trendy rose gold. There is no standard Friendsgiving color, and you are free to try anything! Or purchase potted plants for a nice table centerpiece, either synthetic or live. Besides this, you can also purchase additional items to add a special touch of celebration for this day, like candles, name cards and fall-themed napkins. We’ve included some of our favorite options below!

 

HANDLING POLITICAL ANXIETY AS THE RACE GETS CLOSER

The 2020 presidential election is just over a year away; however, things are already heating up on both sides of the political divide. If the 2016 election is any indication, the period leading up to the 2020 election could get quite ugly. This will produce a lot of debates and there will be significant political anxiety as well.

Until the day of the election, there will be a gradual build-up of increasing coverage right around the clock. This will make it difficult for individuals to escape election-related news. If you are already concerned about what it will be like, there are some tips below on handling political anxiety as the race gets closer.

Unplug

Social media has made it so there is no lack of opinions about current events. There is a certain level of anonymity on social media; therefore, these platforms can turn into a vicious war zone of heated back-and-forth arguments between individuals of differing political views.

Political experts are expected to share their thoughts on the election. However, what increases anxiety for many individuals is seeing constant arguments between family and friends over their different stances. For example, if your brother and uncle have differing views and make personal attacks during arguments online or offline, this could negatively impact family gatherings. Social media talks result in a lot of wasted energy and can be extremely unhealthy for individuals.

Avoid Political Commentary

Keeping up with local and national news is important and this includes any newsworthy item leading up to Election Day. However, actual news only takes up a certain amount of television airtime. The same is true for newspapers and magazines. Therefore, for some additional “spice,” political commentary and the creation of “hot takes” are used to extend election coverage as the day approaches.

>READ: STEPS YOU CAN TAKE NOW TO MANAGE STRESS

While good points are made in some of these commentaries at times, the majority of them are only going to increase anxiety and stress. Every publication is more or less biased towards one side or the other and as such, many individuals simple seek out the views of those who are politically like-minded. Nothing is wrong with getting confirmation on your beliefs, however, consistently seeking out the opposition to get their take on issues is unhealthy. A heavy right-leaning or left-leaning media house is not really going to be making any new points.

Television stations are constantly seeking great ratings and views drive the online world. Keep this in mind when you hear controversial statements on these platforms.  Some of these people don’t even believe half of what they are saying! They are simply trying to get a positive and negative reaction from members of the two major political parties.

>EDITOR’S NOTE: Prime Women Media outlets will not be engaging in any political opinions or choosing any sides…so you’ll always have a safe haven of information here. 

Become Involved in the Community in an Objective Way

Going into the presidential election of 2020, among the biggest focuses is boosting the number of voters. Many individuals are not interested in voting in the election. Even though one vote might seem irrelevant in the grand scheme of things, the country needs increased participation in voting.

 

Volunteering to register people to vote is an overall positive move. It assists in spreading a good message, without having to take one side or the other.  This is among the most positive things an individual can do to assist with the upcoming election. Doing a bit of good is sometimes the best way to handle any type of anxiety.

Focus on Loved Ones

Whoever ends up winning the 2020 election, many people will be disappointed. Rather than allowing the election to direct the mood of a household, focus on the important people and things in your life.

>READ: 5 SIMPLE STRATEGIES FOR RELIEVING STRESS

Additionally, you should bear in mind that others may not share your political views. This is quite alright. Regrettably, there are family members who have such strong opinions against each other’s views that it sometimes breaks a family. But, is losing a relationship over political differences worth it in the end?

Regardless of who takes office, residents of the U.S. will continue to have a lot of control over their success and happiness. There is a good reason for the checks and balances system in the U.S. The winning president cannot just take office and change everything in a matter of a few years.

Strive to control what is within your control and do not allow a victory or a defeat to make a huge difference. Embrace your beliefs, work hard pursuing your individual goals and do not allow politics to consume too much of your energy. And if you are facing political anxiety know you’re not alone. The American Psychological Association has resources to help cope with political anxiety, and using our tips above can make a difference.

DEALING WITH POST 9/11 PTSD

Do you remember where you were or what you were doing in the early morning on September 11, 2001? I do. And, I will never forget. After dropping my boys off at school, I’d gone to the nearby gym and was running on a treadmill. I almost stumbled over my own two feet when I saw the first tower go down. I had no idea what had happened, but was in a state of disbelief. This was in Dallas, Texas.

The terrorist attacks that took place in New York City on September 11, 2001, dealt an unrecoverable blow to many. Commonly referred to as 9/11, the planes that flew into the Twin Towers and the Pentagon claimed thousands of lives, not to mention the aftermath victims of cancer or respiratory-disease that passed due to exposure to the area known as Ground Zero. Many people faced dealing with PTSD as a result of the September 11th attacks. PTSD, post traumatic stress disorder, is a psychological disorder that can occur after someone is exposed to trauma.

People who lost a loved one, such as the family members who received a call from someone on the planes, often developed PTSD even though they weren’t at the actual event. First responders who were there to witness the chaos and tragedy first-hand also were susceptible to PTSD. Survivors of the attacks at the sites experienced the disorder through survivor’s guilt and the horror of losing friends and colleagues while witnessing what occurred.

What Exactly is PTSD?

PTSD is one of those terms we’ve all heard, but most of us have a vague idea of what it entails. The triggering traumatic event can include a number of circumstances in which the person affected has a hard time recovering from what they saw or experienced. PTSD can actually change the way a person’s mind functions and manifests itself with a number of symptoms.The Pentagon also has a memorial for 9/11 victims. PTSD is a common post-9/11 diagnosis for many Americans.

Every case of PTSD is different. A number of factors involving the individual impact the level of the disorder: age, pre-existing mental and physical health, event that caused the PTSD, support system and help received.

PTSD can last months to years or can affect a person for the rest of their lives. Depending on the severity of the event that triggered it and factors mentioned above, people’s ability to deal with the disorder in day-to-day life has a lot of variables.

Common symptoms of PTSD

People who suffer from PTSD describe it as a feeling of not being themselves.

  • Some who return to their regular existence, daily routines, family life and responsibilities after surviving or witnessing a traumatic event can find it challenging or even impossible to reintegrate.
  • PTSD sufferers describe the feeling of being uncomfortable in their own skin.
  • Loud noises can trigger flashbacks that heighten their fight-or-flight response, characterized by an increase in heart rate, blood pressure, difficulty breathing and a deep sense of panic.
  • Panic attacks are a common symptom of PTSD, as sufferers can suddenly become overwhelmed by anything that triggers their condition.

>READ: DO YOU HAVE POST-TRAUMATIC STRESS?

Post 9/11 PTSD

Due to the extremity of 9/11, the cases of PTSD that developed after were significant. Not only did the event impact individuals on a personal level, it had a catastrophic impact on a national level. Americans were dealt a huge blow. It threatened their feelings of safety and wellbeing.

People who developed PTSD because of losing a loved one in such a traumatic, senseless and tragic way had grief-related triggers. These people were commonly triggered by airplanes, phone calls that reminded them of the last call they received from their loved one, crashes and threats of terrorism. For these people, memories of their loved one could trigger panic attacks and anxiety.

For people who were at the scene as first responders or who survived the 9/11 attacks, they developed PTSD from what they witnessed or from survival guilt. Witnesses saw awful things: people dead, massive destruction, a national symbol toppled, people wounded and suffering, crying and screaming.

The survivors struggling to justify why they survived, while so many other people didn’t, often report the hardest thing to deal with is the feeling of overwhelming pressure to do something worthy with their lives.

Ways of Dealing with PTSD

One of the best known ways to combat the effects of PTSD is to prevent it from developing. Counseling immediately after a traumatic event is one of the best known ways to stave off the development of the disorder. When victims of trauma have a healthy outlet and place to voice their feelings and concerns, it helps preserve their mental health. Professional mental help is a necessity for many dealing with PTSD related to 9/11 or other traumatic events.

Therapists are finding a technique called EMDR (Eye Movement Desensitization and Reprocessing) to be particularly helpful to move beyond the “stuck” phase of trauma’s impact.

Medication such as anti-depressants is the drug-related way of dealing with PTSD. For some, talking it through and leaning on a support system is not enough, and selective serotonin reuptake inhibitors are needed to calm the mind and minimize the symptoms.

If you or someone you know is still struggling from 9/11 PTSD, please reach out for help.

>READ: THE STORY OF LEIGH RICHARDSON: FROM TRAUMA TO BADASS MAMA

>READ: GRIEF HAPPENS IN THE BRAIN: HEALING AFTER LOSS

 

HOW TO EASE FINANCIAL ANXIETY WITH KIDS GOING BACK TO SCHOOL OR COLLEGE

Financial anxiety with kids going back to school/college is no minor issue. Parents are responsible for buying school supplies, saving for college tuition and expenses, and making a budget. If you are not financially prepared for all the expenses, you can get overwhelmed.

Unfortunately, as many already know, stress caused by financial situations can make things extremely difficult on a family and anxiety levels can boil over.  Here are some helpful tips to help you ease financial worries.

Make a Budget and Stick to It

The very idea of making a budget is dreadful to most people, but you should consider this a priority in anything related to finances. Without a financial plan, you are most likely to find yourself in debt. That said, it is crucial to set aside a few minutes to figure out how much your kids’ expenses will be every semester or school year. List all possible expenses including tuition, cost of living, cost of supplies, etc.

After having an overvieWriting down your budget and goals can help reduce financial anxiety as kids head back to schools and colleges.w of expected expenses, write down all your sources of income and start appropriating. Sometimes, the expenses may be higher than all your income combined. If this is the case, research possible scholarships and tuition discounts to take advantage of. If not, look for another income source to supplement your current income.

Having this kind of financial information can reduce your financial stress and give you a chance to plan ahead. Of course, a budget will not work at all if you do not stick to it. It is necessary to check your spending habits once in a while to see if you are on the right track. Therefore, always list down where your money goes, what expenses to expect, and adjust your budget as often as necessary.

Cut Costs Whenever Possible

While parents want to teach kids independence, if your expenses outweigh your income it’s also crucial to cut costs whenever possible. Ask yourself:

  • Do your kids need to stay in an expensive housing option?
  • Can they stay with you while they continue with their studies?
  • Can they get a roommate?

It is important to teach kids about cost-cutting as well. There is a big difference between a want and a need. While kids often want you to buy them nice stuff, it is okay to say no if the items are not necessary. Teaching kids the value of budgeting and cost-cutting not only helps ease your financial anxiety, but also makes them financially wise in the future.

Unfortunately, this is sometimes easier said than done when you are looking into the teary eyes of your child who wants the same expensive trendy shoes as his classmates in order to “fit in”.

>READ: THE GIFT OF STARTING YOUNG: SETTING THE FOUNDATION FOR FINANCIAL SUCCESS

Avoid Credit Card Debt

Remember that credit card debt causes a lot of financial stress. There are many benefits to not using a credit card. For one, you are most likely to avoid temptation. Marketers use a lot of lures like discounts, the illusion of scarcity, free trials, and the like to get you to buy stuff you may not even need. Having a credit card on hand makes it easy to impulsively purchase unnecessary items.

Avoid incurring more debt by not using credit cards as much as possible. Teach your kids not to rely on credit cards as well. Unless you are using a line of credit for business purposes that make you money, use cash or debit for purchases.

Take Advantage of Educational Plans and Funding

As early as possible, plan for the future education of your kids:

  • Research educational plans that help you save for your kids’ college tuition and expenses.
  • For long term horizons, you may want to invest in mutual funds and stocks.
  • For short term horizons, allocate a fixed amount of a portion of your income to get a pre-need plan.

Another way to ease your financial worries is to look into scholarships or grants that your kids can apply for. Many scholarships from various institutions are not claimed because parents do not take the time to do their research. If you run out of options, look into government loans and student lines of credit as a last resort. Remember, it is better for your kids to finish their studies with the help of a loan than to end up not having an education.

>READ: SUMMER IS A GOOD TIME TO TEACH FINANCIAL LITERACY

Final Word

Take control of your life and finances by becoming financially literate. Always make a conscious effort to stick to a budget. Never buy anything that is not necessary and avoid credit card debt. As early as possible, plan for your kids’ education. You can ease yourself from financial anxiety if you prepare for the financial challenges ahead.

And remember, even though your children may be upset now and may not understand why they are not getting everything they want for going back to school, they will when they get older.  And they may even thank you for it!

>READ: ARE YOU THE FAMILY BANK? 

>READ: THE FAMILY MONEY TALK: WHAT TO DISCUSS AND WHY 

 

Child Brain Evolution – Studying Brain Development Stages

Brain evolution in a child displays a marvelous period of brain development since birth to five – creating more than a million neural links every second.

The evolution of the child’s brain includes many factors that also include external factors such as the child’s relations, experiences and conditions. Recent research in child brain evaluations depicts the human brain areas that grow the most during childhood and adolescence are the same parts that developed the most during evolving as humans veered from other hominids. The brain evolution studies help to monitor the brain development process from the newborn stage to the brain-building process in following years.

The Evolution Phases

The evolution of the brain accelerates from the birth of the child. The brain transformation in the earliest year is rapid, and the visible signs are evident to the naked eyes. The evolution showcases results as a helpless infant quickly transform into a walking, talking child and develop skills such as reading, interactions and ability to think logically.

At birth, the size of the human brain is less than a quarter of the size of an adult human brain. However, 90 percent of all of the brain development and evolution takes place in the first five years of human life. As a child, a human brain evolves rapidly, and the size of the brain itself doubles in size in the first year after the birth of the child. The human mind keeps developing, and by the age of 3, the brain reaches 80 percent of the adult brain size and goes up to 90 percent, i.e., almost full grown by the age of five.

Prenatal Development of Brain From Prenatal Stage to Birth
Prebirth for the brain developments, a process of brain evolution starts, but it is at an initial development phase, and the birth of the infant sees a brain with a complicated arrangement of more than 100 billion neurons. While the structure of the brain nerve cells starts with the prenatal stages; however, these nerve cells are in links during the prenatal period, and the rapid evolution begins after birth.

From birth to the time the child turns three, the brain undergoes a complete connection of neurons, and functional architecture of the brain formation occurs. These stages the child takes into account all the sensory experiences such as sounds, smell and voices, and that brings the brain nerve cells in connection. From birth to the age of three, the brain forms more than 1,000 trillion synapses in reply to environmental inducements like visions, noises and tastes. Due to these neural links a rigid system of neural connections shapes up in the formation of brain functions.

When the child turns three, the brain continues to build neural connections and begin to interact and respond to the new learning experience. This evolution phase is the time when the child reaches a brain development stage that enables them to talk correctly, display different emotional reactions and develop motor coordination of the body parts. Starting from age three and up to age 11, the brain neural system is at its most responsive levels and this decade of life is the time where the child has the brain ability to learn many new skills that become difficult at an adult age.

When a child turns 11 years of age, the brain starts to dock away from the excess neural networks where the most related neural pathways continue and become an active component of the grown-up brain structure, but little-used neural networks fade.

From ages 11 to 13, the brain starts to evolve into the ability of performing logical thoughts, improved memory and more complex problem solving. At this age, children are able to look at things in different ways and realize that there is more to some situations than just what is on the surface level.

The evolution of the human brain since childhood is a fantastic study that sees the initial stage of neural cells formation and leading to strong neural networks of complete brain development.

Originally posted on Katy Trail Weekly. Read the original article here.

Chemo Brain

Most cancer patients who undergo chemotherapy reportedly complain of neurological side effects long after the therapy is over. The main effect on your brain after chemo is short-term loss of memory. In some extreme cases, seizures, dementia and vision loss have also been reported. Breast cancer survivors were the first to report ‘chemo brain’, also called chemo fog. The purported condition affected an individual’s concentration, memory, ability to multitask, along with several other declines in function.

 

Memory loss is one of many complaints for women who experience ‘chemo brain’

 

Some women with the problem reported they were not able to follow conversations like before and they got more easily confused and fatigued. Other ‘chemo brain’ symptoms and signs include mental fogginess, being unusually disorganized, difficulty learning new things, taking longer than normal to finish regular tasks, issues with verbal memory (unable to remember a conversation), and visual memory problems (difficult recalling a list or image of words).

Before research material relating to ‘chemo brain’ or the impact of chemotherapy on your brain after chemo surfaced, these side effects were usually dismissed as by-products of depression, anxiety, and fatigue relating to cancer-related diagnosis and treatment. Although the scientific community is increasingly acknowledging that primary chemotherapy agents could have a negative effect on neurological function in some cancer patients, the actual mechanisms underlying the dysfunction is yet to be clearly identified.

 

How Long Will ‘Chemo Brain’ Last?

Although research studies have established chemo fog as a real chemotherapy consequence, several questions remain to be answered. One among them being how long the condition lasts. Or, in other words, do patients experience cognitive impairments even after having completely recovered from the acute chemotherapy assault, after several months or years?

[Read More about how Chemo Brain can impact your quality of life.]

Pretty much all cancer survivors go through temporary memory loss and problems focusing during and right after treatment. While such cognitive impairment tends to wear off with time, some patients, especially those who were on high chemotherapy doses, start to feel these cognitive effects months or even years after the treatment concluded and the medicines exited their systems.

A study estimated that anywhere between 15 and 20 percent of the 2.4 million American breast cancer survivors (females) have lingering cognitive issues years post treatment. One more study exhibited 50 percent of females hadn’t recovered from their cognitive function issue even a year post treatment.

Some Chemotherapy Drugs Are The Culprit

A few common chemotherapy drugs used for treating an array of cancers were more injurious to healthy cells in the brain compared to the tumorous cells they were designed to treat. Several series of experiments were carried out to expose the hazardous drugs.

Fluorouracil (5-FU, FU) cancer chemotherapy drug molecule.

Fluorouracil (5-FU, FU) cancer chemotherapy drug, chemical structure. Atoms are represented as spheres with conventional color coding: hydrogen (white), carbon (grey), nitrogen (blue), oxygen (red), fluorine (gold).

5-FU belongs to a drug class called antimetabolites that hinder cell division. This drug has been used to treat cancer for more than four decades. The drug, which usually gets administered in combination with other drugs for chemotherapy, is used to treat ovarian, breast, colon, pancreatic, stomach, and other types of cancer.

The research study carried out discovered that specific cell populations – oligodendrocytes – within the central nervous system underwent significant damage several months after exposure. Oligodendrocytes produce myelin, a fatty substance that coats the nerve cells and facilitates signal transmission between cells efficiently and rapidly. The myelin membranes turn over constantly. But these membranes will not renew and break down eventually if there isn’t a healthy oligodendrocytes population. This disrupts the routine impulse transmission that happens between nerve cells.

These findings sync with the observations from studies that were carried out on cancer survivors having cognitive issues. Their brains’ MRI scans revealed a condition akin to leukoencephalopathy. This white matter loss, or demyelination, could relate to several neurological issues.

In some patients, it’s clear that chemotherapy triggers a degenerative state within the central nervous system. As these treatments would most likely stay the standard for several years to come, understanding their precise influence on the nervous system is critical, and later incorporate the knowledge to discover ways to prevent such side effects.

Not all patients undergoing chemotherapy for their condition experience such cognitive issues. Finding out why some are more vulnerable could significantly help develop fresh ways to mitigate these side effects.

[READ: Tips for Managing Chemo Brain…]

Future ‘Chemo Brain’ Treatments

Although it could be possible to make drugs to decrease chemotherapy’s cognitive effects, those drugs would usher in the possibility of extra chemical constituents interacting with the cancer treatment itself, leading to other uncalled-for effects or causing a hindrance to the treatment itself.

According to a study from 2011, it concluded that neurotherapy was effective in helping to reduce and possibly even reverse some of the brain impairment symptoms caused by chemotherapy. Patients that participated in the study showed very significant improvements.

Woman Wearing Brainwave Scanning Headset Sits in a Chair In the Modern Brain Study Laboratory/ Neurological Research Center. Monitors Show EEG Reading and Brain Model.

Neurotherapy shows some promise for relief, but more tests are needed.

Researchers are also more positive about natural interventions getting uncovered to ward off damages resulting from ‘chemo brain’. For that reason, researchers studied whether an omega-3 fatty acids-rich diet would help decrease chemotherapy’s cognitive impacts on mice. This intervention unfortunately didn’t yield any significant outcome.

Such a study is first to create an animal model that demonstrates chemotherapy’s long-term effects on the brain. Going forward, the research team is hopeful of the model being utilized to study other nutritional components and graph their bearing on ‘chemo brain’.

 

CBD Oil and the Effects on the Brain

As we get older we learn more about what our bodies need and how to heal our aching bones. Now many are turning to Cannabidoil, or CBD. It’s becoming so popular The New York Times even called it a “magical elixir, a cure-all now available in bath bombs, dog treats, and even pharmaceuticals.” And for those who have never tried and want to learn more, you’re not alone!

What is CBD oil?

There are many questions about CBD oil: What is CBD? What is THC? Is it legal? Is it the same as marijuana?

molecular structure of CBD

In a recent interview with Dr. Russell Zwanka, a Siena College Food Marketing Researcher and a published author on CBD oil, he broke down exactly what CBD is and what you need to know. According to Dr. Zwanka, inside the cannabis plant is more than a hundred of what are called “cannabinoids.” CBD is a one of the cannabinoids inside the plant with less than 0.3 percent THC. THC, or tetrahydrocannabinol, is another cannabinoid inside the cannabis plant.

Both CBD and THC have effects on the body and especially the brain receptors associated with thinking, memory, pleasure, coordination, and time perception, but in very different ways. THC is a psychoactive substance and causes the “high” feeling whereas CBD is not a psychoactive cannabinoid.

What are the effects of CBD oil on your brain?

CBD has been known to provide relief for ailments such as inflammation, arthritis, help with sleep, bone growth, bone disease, seizures, anxiety, and certain types of cancer. With millions of these claims, it begs the question, what is it doing to our brains and our bodies?

According to Leafly, when a substance reaches the brain after hitting the bloodstream, it will “influence brain activity by interacting with receptors and neurons.”

Neaurons Comminicating with Neurotransmitters

When it reacts with a receptor such as dopamine, it can help the body produce more cannabinoids and regulate behavior and cognition. One of the main reasons CBD has gained notoriety is its ability to target the serotonin receptors, which can help with disorders involving pain, depression, anxiety, nausea, vomiting, schizophrenia, and more.

Dr. Zwanka says your body already naturally produces cannabinoids, but taking CBD can help to restore the body and brain to maintain “normalcy.”

On top of that, when CBD reacts with opioid receptors, it can immensely reduce drug cravings or withdraw symptoms, which can be an organic way to heal your body rather than prescribing opioids. But the question comes into play of whether or not this is approved by the FDA and “legal.” That answer depends on what form the CBD oil comes in.

What form does CBD oil come in?

CBD oil comes in a number of forms from tinctures to salve, capsules, gummies and vaping. When using a tincture, you put it under the tongue and avoid the digestive system so it’s a quick reaction, going straight into the bloodstream. Meanwhile CVS and Walgreens will offer a salve over the counter.

The form with the most controversy is CBD oil vaping. Dr. Zwanka says while there may be a stigma on pulling from a pen, the smoke form has an almost immediate effect that lasts longer. It’s one of the most controlled ways to take CBD oil.

Is CBD oil legal?

The answer is yes and no. Different forms of CBD oil are different in legality.

If it’s hemp derived, Dr. Zwanka says it is a federally legal product as long as it has 0.3. That remains true unless the state wants to enforce its own rules. Anything derived from the marijuana plant and has more than 0.3 THC, then has to follow the state CBD regulations.

According to the Federal Drug Administration, companies cannot claim CBD oil as a treatment for many ailments people say they use it for, but you can say it has shown “relief” for or helps with symptoms from these ailments. The FDA has not allowed sales of CBD infused foods at this time since they believe more research needs to be done. A hearing is expected to take place in May regarding these regulations.

How much CBD oil should you take and how often?

Most experts say it’s difficult to truly give a dosage. Each body and brain is different when it comes to chemical balances, sizes, and needs. As always, when it comes to taking a new substance to help your body, speak with your doctor or physician if you have any questions.