Diet Sage

Is Dried Fruit a Healthy Snack?

March 27, 2017 by admin in Health News with 0 Comments

We have all grown up snacking on dried fruit, believing that it is really good for us. What no-one ever told us is that too much dried fruit can actually be bad for you!

Some dried fruits are full of preservatives that are detrimental to your health, but even the completely natural and organic varieties should be eaten sparingly.

Read this article before deciding for yourself whether or not you will be re-stocking the dry fruit on your next shopping trip.

The Healthy Aspects of Dried Fruit

1. Dried fruit is high in fibre

Dried fruit has had most its water removed during the drying process. The fruit that is left is like a condensed version of regular fruit. It’s high in fibre, much higher than regular fruit, which is part of why it aids the digestive process for people who struggle with constipation.

2. Dried fruit is nutrient dense

Dried fruit also has about three and a half times the nutrient content of regular fruit! This makes it a nutrient dense food. People who eat dried fruit regularly have been found to have much higher nutrient levels in their bodies than people who don’t. So if you are looking for a nutrient boost (and you don’t have any other health issues) then dried fruit is a good snack for you.

3. Dried fruit is high in antioxidants

Dried fruit is about 60% higher in anti-oxidants than regular fruit. Anti-oxidants are extremely important for helping your body to fight off the free-radicals which are believed to cause cancer.

4. Dried fruit is an energy booster

So eating dried fruit has very definite health benefits. It’s very high in fibre, nutrient rich and full of anti-oxidants. Dried fruit is also energy dense. It contains high levels of energy and carbohydrates which can act as an energy booster to anyone who is training or trail hiking.

Why is dried fruit so energy dense? When the fresh fruit is dried out, all of the nutrients, carbs and sugars that were in the original fruit are packed into a much smaller package. That’s why even a few small pieces can boost your energy levels and satisfy your hunger pangs. Not to mention the fact that it’s sweet and delicious because the flavour is concentrated too!

5. Dried Fruit doesn’t spoil

Another reason that dried fruit is a popular choice for trail mixes and snacks is that it doesn’t spoil easily, making it safe to take with you anywhere from a long car ride to a three day hiking trail, because it doesn’t need to be kept cold and it doesn’t bruise like regular fruit.

The Bad Side of Dried Fruit

Unfortunately dried fruit is not all good news. I have mentioned that dried fruit is concentrated. But the concentration is where some of the problems start to come in.

1. Dried fruit is naturally high in sugar

Because the sugar content of a normal piece of fruit is condensed into something about a third of its size, dried fruit is very high in sugar without any juice to dilute it. Even though it contains fruit sugars (fructose) and not cane sugar, they still have the ability to cause spikes in blood sugar levels. Sudden spikes in your blood sugar can cause insulin resistance and ultimately puts you at risk for type 2 diabetes.

And of course high blood sugar levels and insulin resistance are very much connected to belly fat.

2. It’s easy to over eat on dried fruit – which can make it fattening

The carbohydrate content of the fruit is also condensed when the fruit is dried which makes it much higher in carbs than regular fruit. Carbs also have an influence on your weight, belly fat and blood sugar levels. That is not to say you should not eat any carbohydrates at all, on the contrary, carbs are essential for your daily energy needs. The problem is that because dried fruit is so small and condensed (and sweet and yummy) it is very easy to eat too much in one go.

If you over eat on dried fruit your body will be forced to deal with an over load of sugar and carbs.

3. Too much dried fruit can dehydrate your system

Because your body can’t process something in a dried-out state, it will first reconstitute the fruit with water from your own body before you digest it. While it absorbs water the fruit starts to swell back to its proper size. The result? If you ate moderately, it’s nothing to worry about. But if you over ate, as it’s so easy to do, you might start feeling bloated and dehydrated.

Remember to drink plenty of water when you do eat dried fruit to replace what your body will use to digest it.

4. Some dried fruit contains preservatives and added sugar

Unfortunately, as with so many supposedly natural products, some manufactures still add sugar and preserving agents.

Dried fruit sometimes has Sulfur Dioxide (a sulphate) added to it to maintain the color and the taste of the fruit as well as increase the shelf life of the packaged product. Although the U.S. National Library of Medicine doesn’t recognize Sulfur Dioxide as a direct health threat, it is still considered in-advisable to allow a 21kilo person (the average ten year old) more than 15mg a day – this would be the equivalent of one piece of dried fruit!

Some manufactures also add more sugar to dried fruit to enhance the natural sweetness. These can be syrups, sweeteners or cane sugar, but they all compound the high sugar level problem discussed above.

So is dried fruit ultimately good or bad?

With all of the sugars and carbs it contains, dried fruit is definitely not a good idea for anyone on a low carb diet or trying to lose weight. Diabetics with type two diabetes should be careful of eating more than one or two pieces at a time due to the high sugar levels it contains.

But if you have no health concerns or issues, eating dried fruits moderately is not a bad idea.

How can you get the benefits of dried fruit without overloading on sugar and carbs or eating preservatives?

Check the Ingredients

The best thing to do is to check the labels of dried fruit products. Make sure that they are organic and don’t contain any added preservatives (look out for the words Sulfur Dioxide or Sulphates) or added sugar or syrups.

Eat Moderately

If you are responsible and make sure you eat small amounts of dried fruit at a time, you can still enjoy its high nutrient content. Two or three pieces of dried fruit as a snack or mixed into your trail mix is fine. Then let your body deal with that fructose (fruit sugar) load before you add any more.

Drink Plenty of Water

You should always drink plenty of pure water when you eat anything that has been dried to make sure your internal fluid levels aren’t compromised. You should also always drink plenty of water if you eat anything that contains sugar because it will help to flush excess sugar out of your body more quickly.

So the verdict is: Yes, organic, natural dried fruit is good for you, and the benefits definitely outweigh the risks for normal, healthy people. Dried fruit is great provided you can exercise self-control and eat it moderately. But if you don’t think you can stop at five pieces or less, you should probably avoid it all together.

About the Author:

Emma Deangela is the best selling author of The Alkaline Diet Program and 80/20 Fat Loss. She has helped over tens of thousands of men and women to lose weight and transform their health with sound nutrition advice. Check out her 4 foods to never eat for breakfast video to lose more than 18 lbs in 3 weeks.

Do you eat dried fruits? What dried fruits do you eat?

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7 Foods To Avoid On An Empty Stomach

March 24, 2017 by admin in Health News with 3 Comments

Your first meal of the day is called breakfast because it is literally the meal that “breaks” your “fast”. It has been several hours since your last meal – your body has gone into fasting mode and your digestive system is very receptive.

That’s why you have to be extra careful what you eat first (not just in the morning, but any time of day that your stomach is empty).

These are the even worst foods you can eat on an empty stomach

 

Orange Juice

Orange juice can be a highly nutritious drink with many health benefits and vitamins. BUT, drinking it on an empty stomach is a bad idea.

Orange juice is high in malic acid and citric acid. When you drink orange juice on an empty stomach it can cause health issues, by eating away at the lining of your stomach. Orange juice also triggers hydrochloric acid (your normal digestive acid) production from your stomach lining – turning your stomach into a very acid environment. Together they cause irritation and inflammation in the lining of your stomach. As we know – inflammation is never a good thing in the body.

Symptoms often observed in those who drink orange juice on an empty stomach include heartburn, upset stomach, stomach aches, IBS (Irritable Bowel Syndrome), and stomach ulcers.

The more concentrated your juice is, the stronger the effects will be, and if you drink large quantities of orange juice on an empty stomach on a frequent basis, you are liking to develop issues faster.

 

Coffee

Many people feel they can’t start their day without a cup of coffee. Here is why you should eat breakfast before you drink coffee.

As with orange juice, coffee creates hydrochloric acid in your stomach. If there is no food in your stomach for this acid to digest, it will damage your stomach lining and cause symptoms of IBS, heartburn and indigestion.

According to the chief medical officer at PushDoctor.co.uk, Dr Adam Simon, coffee also acts as a diuretic, increasing the amount of water you pass. This can cause dehydration if you don’t have any other fluids in your system.

Coffee on an empty stomach is a particularly bad idea for anyone who suffers from anxiety or panic attacks. It can up your blood pressure, cause your heart beat to be irregular, increase your pulse and even give you the “jitters” or shakes, and mood swings.

If you are going to drink coffee, make sure you do it after a solid meal, or at least add milk or cream to your cup.

Sweets and Sugar

When we talk about sweets and sugar, we don’t just mean candy. Any food that is high in sugar and low in pretty much everything else, counts as “sweets” in this instance. This includes things like doughnuts, Danish pastries, sweet pies and even dried fruit, or large amounts of fresh sweet fruits. You eat these on an empty stomach and you have a sugar rush.

What happens next is that you get a rush of insulin into your blood stream, which attempts to metabolise the sugar. Once the sugar is processed (and stored as fat) you have surplus insulin in your blood stream and you experience a sugar crash.

When you buffer the effects of the sugar by eating a protein and (good) fat rich meal before you have the sugar, you will not experience as much of a sugar crash. They have a stabilizing effect on your body. They help to control the rate that sugar is released into your blood stream.

Yogurt

You may be thinking – yogurt is supposed to be good for me – and it can be. But the thing that really makes yogurt great is the probiotics (healthy bacteria) that it puts into your gut. Unfortunately, when you eat yogurt on an empty stomach – those probiotics are destroyed before they can do you any good.

When you eat, your stomach produces acid to aid digestion. If you eat yogurt on an empty stomach, all of the goodness and probiotics in the lactic acid are destroyed by the high acidity levels in your stomach. It’s a much better idea to eat yogurt after a balanced meal – so that the digestive acid in your stomach will be diluted.

Cold Carbonated Drinks (Soda)

Most of us already understand the dangers of drinking soft drinks, and yet many people still drink them. If you are among those that do drink soft drinks – make sure that you are not drinking them on an empty stomach.

Drinking cold carbonated drinks on an empty stomach changes the acidity levels in your stomach and gastric lining. It makes the environment too acidic – causing inflammation in your stomach lining. The high acidity levels also impair your ability to digest food, and thus, your ability to absorb nutrients and minerals.

Spicy Foods

According to gastroenterologist Lisa Ganjhu, you should never eat hot or spicy foods on an empty stomach because they will cause irritation in your bowels and stomach. When you eat spicy foods after you have eaten a balanced meal, there is likely to be some fat and protein in your stomach to protect your stomach lining from the effects of the heated spice. When your stomach is empty, spices like jalapenos, chillies, hot sauce or hot curry, can have terrible effects on your stomach lining – causing ulcers, IBS, and stripping away at your stomach lining.

Alcohol

Evidence that you really should never drink on an empty stomach. Doctor Javid Abdelmoneim of “The Truth Behind Alcohol” did an experiment to prove how much faster alcohol affects us if we drink on an empty stomach. He and a test subject each drank a glass of wine, his after a balanced meal, and hers on an empty stomach. Twenty minutes later both did a Breathalyzer test – the test subject who had not eaten before the glass of wine showed double the alcohol reading of the Doctor who had eaten a meal before drinking.

According to another study by Wayne Jones, a professor of forensic toxicology in Sweden, drinking on an empty stomach produces a rate of alcohol absorption which is as fast as receiving the alcohol intravenously (directly into your blood stream through a needle).

Aside from the dangerous effects of alcohol in your system – there is one more reason not to drink on an empty stomach: It makes you over eat later.

Alcohol lowers your levels of leptin, the hormone in your brain that tells you when you have had enough to eat. The result is that you keep feeling hungry and making bad food choices.

So, if you are planning on having a few drinks make sure that you eat a good, healthy meal before you do!

If you have a weak digestive system, please avoid these 7 foods when on an empty stomach.

If you are suffering from digestive issues, go to the next page and read 3 tips to get rid of boosting, gas, constipation indigestion –

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About the Author:

Emma Deangela is the best selling author of The Alkaline Diet Program and 80/20 Fat Loss. She has helped over tens of thousands of men and women to lose weight and transform their health with sound nutrition advice. Check out her 4 foods to never eat for breakfast video to lose more than 18 lbs in 3 weeks.

Which wonderful friends in your life would appreciate knowing these 7 foods to avoid on an empty stomach?

Please help them by sharing this eye-opening article with each of them using any of the social media and email buttons below.

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Are Airport Body Scanners a Radiation Risk?

March 20, 2017 by admin in Health News with 2 Comments

“Next in line. Please step onto the platform. Feet wide apart, place your hand behind your head.”

*Rotating arm of the scanner moves around you* .

“Ok. Please step out.”

If you travel through the US airports in the past few years, you will notice the security guards saying one or more of these lines.

Each traveller is required to pass through a full body scanner before they are allowed to board the plane.

There are two types, 1) Backscatter X-ray which uses a low-intensity X-ray beam that moves at high speed to scan the entire body including cavities; and

2) Millimeter wave scanners which uses non-ionizing electromagnetic radio waves in the millimeter wave (30-300 gigahertz) spectrum to generate images of what lies directly beneath the clothing and near the skin.

Initially, there were more backscatter X-ray machines in airports; however, in May 2013 the millimeter wave scanners replaced all backscatter X-ray machines in the US.

This change was made to uphold the Federal Aviation Administration and Reform Law of 2012 that stated that all full body scanners operated in airports by the TSA must use Automated Target Recognition software (AIT). What is AIT you may ask? AIT is a software that replaces the picture of the naked body with an animated-like representation.

Here’s how the aviation security used to see with their backscatter X-ray machines.

I’m sure you agree with me that it doesn’t leave much to the imagination.

Now the images produced by the scanner are not as violating –

 

Now the question is how safe are the full body scanners?

TSA has come under much scrutiny for the implementation of these devices, but what does the movement of this rotating arm means for our heath as it bounces wavelength off our bodies to generate images in an effort to keep us all safe?

According to TSA, the health risks associated with the full body scanners are minimal to none in comparison with using a cell phone or radio, and is way less than what we are exposed to during flying.

However, after much investigation, it was revealed that the ionizing radiation emitted by the backscatter X-ray machines are cancer causing as they damage our cells and DNA.

It can be argued that the result of these investigations is one of the major reasons that TSA opted to replace all backscatter machines with the millimeter wave scanners.

Technically, there has not been enough research and experiments on the millimeter wave scanner to determine that they are safe.

First, a research paper published in 2012 in the journal Radiation Research admits that the safety of millimeter wave body scanners is “difficult-to-impossible to prove using publicly accessible data.

This means that TSA’s claims on the safety of the scanners are based on their opinion and it is not scientifically proven to be non-hazardous for your body.

Secondly, there is a belief that since long wavelengths belong to a ‘non-ionizing’ class of radiation, they only raise the temperature of your cells and tissues but do not have a harmful effect on your proteins and DNA.

But this is not decisively proven and a Russian paper published in 1993 showed that millimeter waves can have a negative effect on the cellular survival of DNA, RNA, & proteins, and shorten their lifespan.

 

The truth is the radiation produced by the millimeter wave is used in the treatment of skin cancer, which means that it does have an effect on human cells.

The purpose of applying the millimeter wave to the treatment of cancer is for it to destroy the cancer cells.

Frankly speaking though, these waves have no way to determine if the cells in our body are good or bad.

Let’s think logically for a second, if these waves emitted to our bodies have no way of determining if the cells in our body are good or bad, then simply put won’t these waves destroy the good cells that are present?

Over and over research have shown that thermal changes in our body can change the structure of cells and DNA, and this is exactly the kind of damage wavelengths from the millimeter wave scanners can inflict on our cells.

They have the ability to alter the natural structure of our cells and DNA.

What usually leads to cancer?

Changes in our cells and DNA.

So yes, it may be true that the dosage of the radiation that we are exposed to during the screening process is low and the process is quick, and there is no real proof that using the millimeter wave scanners will cause cancer, but should we just sit there and wait until there is enough evidence to prove that full body scanning at airports are carcinogenic?

Constant exposure increase the risk of cancer!

 

So what then can you do to in the meantime to protect ourselves?

Say no to the full body scan!

No, not like a protest; just let the TSA officer know that you would like a pat down instead of a full body scan.

It is actually our legal right to choose between the two.

The choice was actually affirmed by the D.C. Court of Appeal in 2012.

Yes, we would prefer to do neither as a pat down can be uncomfortable, but realistically speaking, in the world that we are living in where terrorism is rampant, how do we know who to trust?

Therefore, some form of screening is important. If you are comfortable and have sufficient time before boarding the plane, opt for the pat down and skip the possibility of millimeter waves scanners affecting our health.

After all, prevention is better than cure.

To protect yourself against the radiation, go to the next page and learn about the elixir to boost your immune system –

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REFERENCES:

  1. Congressional Research Services. Airport Body Scanners. Retrieved from https://fas.org/sgp/crs/homesec/R42750.pdf on February 28, 2017.
  2. Daily Infographic. TSA Gone Wild. Retrieved from http://www.dailyinfographic.com/tsa-gone-wild-infographic on February 28, 2017.
  3. Knowledge Tree. (2013, July 29). TSA – Full Body Scanner – How Does It Work? [Video File]. Retrieved from https://www.youtube.com/watch?v=L4yENAMD0u0
  4. USA Today. Scientists: TSA scanners didn’t zap travellers with too much radiation. Retrieved from http://www.usatoday.com/story/news/2015/09/29/tsa-x-ray-radiation-rapiscan-american-science-engineering/73019876/ on February 28, 2017.

About the Author:

Emma Deangela is the best selling author of The Alkaline Diet Program and 80/20 Fat Loss. She has helped over tens of thousands of men and women to lose weight and transform their health with sound nutrition advice. Learn how you can lose weight fast – How to lose weight by adding these alkaline foods.

Which wonderful friends in your life would appreciate this information about radiation from airport scanner?

Please help them by sharing this eye-opening article with each of them using any of the social media and email buttons below.

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Is Toxic Mold Secretly Growing In Your Home?

March 17, 2017 by admin in Health News with 1 Comment

Rhonda Thurston and her eight year old son lives in an apartment in Bronx, New York. Each day, once at home, she would experience constant coughing, red eyes and face, and itching in her upper body.

She had no clue what was causing these symptoms. When she entered her bedroom, she would always experience difficulty in breathing.

Her son later fell ill and was diagnosed with pneumonia, which led her to have the air in her apartment tested.

The results of the test revealed toxin in the air produced by molds.

But, where were these molds hiding?

There were none in site. Rhonda had, had a leak in her bedrooma year prior to her and her son’s symptoms.

The leak went untreated for two months. The floors of her bedroom were ripped out and BOOM!

There laid the molds.

 

M.O.L.D.S…. Molds.

I am pretty sure that you have heard about molds before, and the fact that it can make you sick, but what exactly are molds?

Molds are fungi.

The number of species ranges anywhere from tens of thousands to three hundred thousand and more, and they can be found indoors or outdoors.

Damp, oxygenated, warm and humid conditions are perfect for their growth. This explains the reason Rhonda had molds growing underneath the floors of her bedroom. These conditions also make it possible for molds to be grown in basements, showers, underneath kitchen sinks (especially if there is a leak), saunas, farms, greenhouse, summer cottages, flower shops and antique shops.

They spread and reproduce by making spores (reproductive cells). Even though said conditions are what molds live for, surprisingly, they can still survive in dry conditions which or not suitable for their growth.

 

Does molds really affect your health or is it just talk?

For persons that have mold sensitivity, exposure to them may cause skin and eye irritation, wheezing and nasal stuffiness. On the other hand, exposure to molds by persons that are allergic to them may cause severe health issues such as fever, and shortness of breath.

In the event that an individual that has chronic lung illness becomes expose to molds, it is possible for them to develop mold infection in their lungs. Infants, children and the elderly are more susceptible to the effects of molds. With this said, it becomes clearer why Rhonda’s son developed pneumonia.

The Institute of Medicine (IOM), in 2004, found that there were enough evidence to prove a correlation between indoor exposure to molds, and respiratory tract symptoms, coughs and wheeze in persons that are presumed healthy; asthma symptoms in persons with asthma; hypersensitivity pneumonitis in individuals that are susceptible to immune-mediated condition.

Other research has shown a connection between early exposure of molds and asthma in young children, especially in children who may be genetically susceptible to asthma development.

 

Types of Molds

The tens of thousands to three hundred thousand and more species of  molds are divided into three categories.

  1. Allergenic molds – these are more problematic in children. They do not usually produce life threatening effects, and only affects an individual if they are sensitive or allergic to this mold.
  2. Pathogenic molds – these produce infection in persons that are immune-compromised as they can grow in the lungs of these individuals.
  3. Toxigenic molds – these are the dangerous molds that can have serious health effect on anyone as the produce the toxin mycotoxins.

Some of the most common molds that may be found in your home are:

  1. Cladosporium – though common outdoors, it may make its way indoors and grow on textile and wood. If this is the mold affecting you, you may experience hay fever and asthma symptoms.
  2. Penicillium – if you have wallpaper and decaying fabric around your home, this is the mold that you may find growing on them. They may cause allergies and asthma, although some species produce spores.
  3. Alternaria – believe it or not, molds can be found on your person! These molds trigger an allergic response and can be found in our nose, mouth and respiratory tract.
  4. Aspergillus – think of somewhere in your home that is warm, and extremely damp…maybe a leaking basement? underneath a carpet that got wet? Where ever it is, that’s where you’ll find the Aspergillus. They also produce the toxin mycottoxins.

 

I have molds in my home, how do I get rid if it?

In the prevention, and, or treatment of molds, controlling the conditions that foster their growth is paramount.Here are 8tips on how to get rid of or prevent molds:

  1. Prevent, identify and repair water leaks. It is best that areas that have gotten wet is dried up in 24 – 48 hours to inhibit mold growth.
  2. Ensure you have proper ventilation. Use dehumidifier and air conditions in hot humid conditions to eliminate moisture in the air. During the cool weather, keep your home as warm as possible. The reason for doing this is to prevent condensation of cold air on surfaces.
  3. Remove and replace previously soaked carpets or upholstery.
  4. In your basement, paint concrete floors and use area rugs instead of wall to wall carpet. As relates to your bathroom, using sectional mats that can be taken up for washing are advise as suppose to using wall to wall carpet.
  5. Do not use insulation and wall boards in your basement as a wall finish unless your basement is completely dry.
  6. Clean bathroom with mold killing products.
  7. Open a window when or after showering.
  8. Add mold inhibitors to paint before application.

Are toxic molds secretly making you sick? The only way to find out is to track them down and eliminate them.

Besides that, it is important to boost your immunity so that you can protect yourself against these molds. Go to the next page and learn about the nutrients that can boost your immune system –

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References:

  1. Centers for Disease Control and Prevention. Molds in the Environment. Retrieved from https://www.cdc.gov/mold/faqs.htm on March 10, 2017
  2. (2011, September 10). Why Almost All Sinus Infections Are Misdiagnosed or Mistreated. Retrieved from http://articles.mercola.com/sites/articles/archive/2011/09/10/fungus-hiding-in-your-house-and-making-you-ill.aspx
  3. WebMD. (2017, January 14). Moisture and Mold Problems: Preventing and Solving Them in Your Home. Retrieved from http://www.webmd.com/women/home-health-and-safety-9/mold-mildew?page=3

About the Author:

Emma Deangela is the best selling author of The Alkaline Diet Program and 80/20 Fat Loss. She has helped over tens of thousands of men and women to lose weight and transform their health with sound nutrition advice. Learn how you can lose weight fast – How to lose weight by adding these alkaline foods.

Which wonderful friends in your life would appreciate this information about toxic molds?

Please help them by sharing this eye-opening article with each of them using any of the social media and email buttons below.

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The 3 Most Powerful Words – The Healing Power Of Forgiveness

March 14, 2017 by admin in Health News with 5 Comments

Could your physical illnesses be linked to old grudges? Studies show how forgiveness can improve not only your emotional state, but your physical health, too.

Katy Hutchison is a name that is associated with forgiveness and strength. 14 years ago this remarkable woman was given the opportunity to sit face to face with the man who had caused her terrible suffering, and what she did in those moments has made her an example to us all.

Katy sat down with the man who had murdered her husband. Ryan Aldridge had kicked Katy’s husband in the head four times – causing him fatal injuries 6 year prior to the meeting.

But Katy had made the courageous decision to forgive Ryan. Instead of expressing her pain and anger, she gave Ryan a book called “Searching for the Silver Linings”. This move was shocking to many people. But Katy had realised that the only way she and her family could move on with their lives was to let go of the anger and the pain that they felt and forgive Ryan for what he had done.

Katy’s forgiveness theory is not ungrounded.

Psychologist Fred Luskin Ph.D of Sandford University, is the director and co-founder of a study called the Sandford University Forgiveness Project. Luskin maintains that forgiveness can help to heal deep wounds and this can have all kinds of benefits for your physical health.

He also explained that learning to forgive can help to shield you from future hurts when he stated, “Forgiveness is like a muscle: When you practice on smaller things, you gain the skill to deal with bigger ones”.

Women who forgive reap the highest rewards

Although both men and women who forgive lead happier, healthier lives, studies by researchers at the University of Missouri found that older women in particular have benefited from forgiving others, even if they felt that they had not been forgiven.

Whereas men, on the other hand, felt bad if they forgave others but had not been forgiven themselves.

These women who have learned to forgive experience less depression and anxiety than those who can’t let go of old anger. They also enjoy better physical health, which we will look at shortly.

What is forgiveness?

In order to forgive someone you don’t have to accept the things that they have done wrong, or allow them to get away with it. Forgiving doesn’t mean that you think the other person is right, you are not letting them off the hook. You are simply choosing not to live in a state of anger or resentment. You have taken control of your relationship with them.

For some transgressions, especially where the guilty party doesn’t try to change their behaviour or apologise, it may seem impossible to forgive.

In these instances one should remove oneself from the situation (if you haven’t already done so) and try to practice acceptance. It is what it is – now let it go and move forward with your life on your own terms. It means not allowing yourself to be obsessed with the violation, and not allowing it to affect your life.

Psychological benefits of Forgiveness

People who forgive tend to enjoy a number of benefits from their decision to let go of anger and resentment.

These include:

  • Fewer anger Issues
  • Less Anxiety
  • Less Stress
  • More Hopeful and Positive
  • More Confident
  • Better Self Esteem

 

Physical benefits of Forgiveness

Aside from the obviously wonderful emotional benefits above, people who forgive also experience better physical health. It seems as if holding onto anger can cause all kinds of physical sickness, and letting it go can improve your health.

Less Back Pain

Benefits outlined by the Duke Medical Centre through their research suggest that forgiving people suffer less from back pain. Not only that, but people who suffer from back pain who were taught Buddhist Loving Kindness techniques for eight weeks found that their pain got less and less the more they practised the technique.

Less Headaches

27% of people taking the Loving Kindness classes experienced fewer headaches.

Less Heart Conditions

Forgiving people were found to bounce back faster from heart strain. Their blood pressure is lower, and spikes in blood pressure during stressful situations return to normal faster. Conversely, the University of Wisconsin-Madison found that people who hold onto old anger and fail to forgive, tend to suffer from higher incidents of heart conditions. They also have lower levels of immunoglobulin – the antibody producing agent in our blood that protects us from colds and flu.

Other Health Benefits of Forgiveness Include:

  • Quicker recovery time from illness
  • Healthier nervous system
  • Healthier Immune system
  • Healthier cardiovascular system

How to Forgive – Step by Step

So now that you understand why forgiveness is so important for you, it’s time to try it out. But forgiveness is not always easy. In fact, many people don’t even know where to start because it is not something they are brought up with.

Here is a guide to the basics of forgiveness 101

Look Inwards. You need to take time alone to sit down and think about the root of your anger. Without obsessing over the details, think about what has really made you angry. Analyse how this anger is blocking you from a positive life.

Retell the Story. Look at the story again, but this time tell it in a way that makes you see yourself in a more empowered position. Have you left the situation? If so, that is something empowered that you are doing. Look at the silver linings. How did you grow stronger? What positive things could never have happened if you hadn’t been through what you have?

Learn to Love yourself. Often the person we are most angry with is ourselves for getting into a bad situation in the first place. Remember that by hanging onto anger you are setting yourself up to be part of the viscous cycle – as often abusers were abused themselves. You don’t have to accept their behaviour – but you should realise that it is probably learned behaviour and they are operating at a deficit.

Create a Ritual to let go. It can be the lighting of a candle, or writing a word that represents your pain on a rock and throwing it away. Find your own healthy ritual and create an ending so that you can let go.

Become the Hero in your Story. You can’t change the past and you can’t change other people. What you can do is make up your mind not be the victim and not to be destroyed by bitterness. You must become the hero of your story by rising above it. Celebrate your strength and understanding. Become the change you want to see in the world.

Now do you have some old grudges that you are not letting go? Try telling the person today and see how it can do to your body.

If you are suffering from a weak immune system, always falling sick, experiencing allergies, go to the next page and find out how you can boost your immune system –

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About the Author:

Emma Deangela is the best selling author of The Alkaline Diet Program and 80/20 Fat Loss. She has helped over tens of thousands of men and women to lose weight and transform their health with sound nutrition advice. Learn how you can lose weight fast – How to lose weight by adding these alkaline foods.

Which wonderful friends in your life are holding grudges and couldn’t let go?

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