Alert: If You Always Avoid Things You Fear, You May Have This Issue

Most of us can relate to wanting to avoid things that make us uncomfortable – situations, people, and even work. Sometimes, we deliberately find ways to get out of confronting whatever makes us feel ill at ease. But Avoidant Personality Disorder is much more than just this.

Unlike other Cluster C personality disorders that may sound more familiar, Avoidant Personality Disorder is not as well known. The National Institute of Mental Health ^[1] estimates that around 5% of adults in the USA have it. It is characterized by patterns of social inhibition, feelings of inferiority or inadequacy, and sensitivity to negative responses. And as its name indicates, individuals tend to avoid situations that trigger those emotions.

Signs of Avoidant Personality Disorder ^[2]

• Reluctance to be involved with people unless certain they will be liked.
• Avoidance of activities (whether professional or personal) that would require significant contact with others due to fear of rejection or criticism.
• Unwillingness to try new things due to shyness or feelings of inadequacy, particularly in social situations.
• Sensitivity to criticism, rejection, or disapproval.
• Difficulty with building intimate relationships because of fears and insecurities.
• Feelings of being socially inept, inferior, or unappealing to others. As a result, there are tendencies to have extremely low self-esteem.

What Causes It?

The cause of Avoidant Personality Disorder is still undiscovered, but scientists believe that it may stem from genetics or as a result of childhood environments, such as experiencing emotional neglect from parents or peers.

What is known, however, is that symptoms first start manifesting from infancy or early childhood. The child will display shyness, isolation, or discomfort with new places or people. Often times, children who do exhibit these tendencies grow out of it, but those with the disorder will become even more shy and isolated with age.

Having Avoidant Personality Disorder creates quite a limiting existence for those who have it. It causes physical, emotional, psychological, and social restrictions that affect day-to-day life. It proves to be challenging for both the person who has it and those around them. Learning more the disorder would enable you to help someone who may be affected. And the good news is that there are things that can be done to improve life quality.

Is there a cure for Avoidant Personality Disorder ?

There is no “cure” per se, however, the right treatment ^[3] can certainly improve the standard of living for sufferers and their loved ones.

Therapy

Finding a psychotherapist who specializes in this particular field is said to be quite helpful. It will assist with addressing the underlying issues and promoting better dynamics in both personal and professional life.

Building rapport may be initially difficult for the person, so it would be normal for someone with this disorder to feel like they want to stop the treatment in the early stages. But once trust is formed, the relationship will help to create a stable environment where the issues can be confronted.

Cognitive Behavioral Therapy

Cognitive behavioral therapy (CBT) is a type of therapy where the specialist places a lot of emphasis on the thought process, in particular, the beliefs that harbor negative or unhealthy feelings. The objective is to test those ideas in a more rational way and examine if there is any factual evidence for them. Patients may be invited to write down their thoughts and examine how they can replace these views with something more positive.

Medication

There is currently no medication that is specific for Avoidant Personality Disorder, but doctors can prescribe things such as antidepressants for depression or anxiety, which are often common among those with the disorder.

Featured photo credit: Pixabay via pixabay.com

Reference

[1]	^	National Institute of Mental Health: Avoidant Personality Disorder
[2]	^	Psych Central: Avoidant Personality Disorder Symptoms
[3]	^	Healthline: Avoidant Personality Disorder

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The One Thing That Is More Important Than Social Needs: Self Actualization

Close your eyes, and imagine the best possible version of yourself. Are you similar to your current self, with a few minor improvements? Or are you a whole different person?

If you feel like you’ve got a long way to go, don’t worry. Self actualization, or the reaching of your full potential, can be tricky to achieve.

Self actualization is an essential human need

Reaching self actualization basically means becoming the best version of yourself. That could include regularly using your talents, developing your strengths and achieving your goals. Some psychologists consider self actualization to be an essential human need as significant as eating and drinking.

Self actualization is even more important than social needs

In 1943, a psychologist named Abraham Maslow created the hierarchy of universal human needs. ^[1] The needs are arranged in a pyramid, with basic requirements like food, water and shelter at the bottom, social needs like friendship and family in the middle, and self actualization needs at the top.

In order to start reaching our full potential, we first need to fulfill our basic needs. In modern times, this is becoming easier and easier, meaning we have more time to dedicate to becoming the best possible versions of ourselves. ^[2] However, there’s no point in having that opportunity if we don’t bother to use it.

Dedicate some time to self actualization, and you might be amazed by how much happier and more fulfilled you feel.

Maslow’s work on self actualization was based partly on case studies of historical figures who he believed had reached self actualization. These figures included Albert Einstein and Henry David Thoreau.

Maslow believed that those who has achieved self actualization shared certain key traits:

• They accept themselves, their life, and their circumstances.
• They embrace the unknown, rather than fearing it.
• They focus on solving large problems, rather than small personal issues.
• They are open-minded towards new ideas and the beliefs of others.
• They have a strong feeling of personal freedom and autonomy.
• They cultivate a small number of intimate relationships, rather than many superficial friendships.
• They fully appreciate life and the world around them.
• They have a strong feeling or purpose and are motivated by growth.

Sounds too good to be true? By changing your mindset and following a few simple steps, you can start your own journey to self actualization.

Interesting ways to achieve self actualization

Self actualization sounds a little vague, which makes it hard to work out exactly what we should be doing to achieve it. Try out the simple strategies below to start your journey to becoming your true self.

Describe your ideal day

Grab a sheet of paper, and write a description of your ideal day. Imagine there are no limits to your talents, abilities or finances. What do you spend your day doing?

Look at the activities you’ve included in your perfect day, and try to find ways to incorporate them into your current life. If you’re a CEO of a huge charity in your ideal life, why not set up a local fundraiser now? If you’re a famous musician, how about buying a cheap guitar and getting lessons? Each action you take brings you closer to your ideal reality.

Write your perfect eulogy

This one can be really enlightening. Imagine you’ve died, and write the eulogy you’d like to see. It could include your major achievements, related to either career or personal life, your interests, your relationships, and the ways you’ve changed the world. Now consider what you need to do to make that eulogy a reality.

Examine your role models

Make a list of your top role models, including five or more. Now, write down a list of traits for each role model, and see which of them keep popping up. This is an excellent way to work out what your priorities are. If all of your role models are creative and driven, try to cultivate those attributes in yourself. If they’re generous and kind, make an effort to be more caring to the people in your own life.

Create a bucket list

Making a list of things to do before you die is a great way to get focused and realize what’s really important to you. Having a vague idea of things you’d like to do is good, but taking the time to actually write a list makes it much more likely that you’ll actually achieve your goals. Try to include items which you can complete now, as well as more long-term dreams.

Here are some example bucket list items to help you get inspired:

• Visit every continent
• Learn to play piano
• Build your own house
• See the Northern Lights
• Read 50 books in one year
• Get a tattoo
• Go skydiving

Use your imagination, and don’t be afraid to think big.

Achieving self actualization takes time and effort, but it’s so worth it. Who doesn’t want to become the best version of themselves?

Reference

[1]	^	Wikipedia: Maslow’s hierarchy of needs
[2]	^	Huffington Post: Why Self-Actualization Is the Next Big Market

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Do You Know This Powerful Yellow Powder Is What You Need In Your Healthy Diet.

Turmeric, Curcuma longa or “Indian saffron” has been a part of the healthy dieting trend for quite some time, and it isn’t without a good reason. Traditionally Asian, the plant belongs to the ginger family and it gives curry its yellowish color and warm, bitter taste. With an amazing array of health benefits it offers, it is no wonder that it has been quickly adopted by the health conscious eaters around the world.

Originating in Southern Asia, traditionally, turmeric root (usually dried and cooked and turned into powder) has been used as a spice for dishes in the traditional cuisine, fabric or food coloring aid, and for medical purposes due to its anti-inflammatory effect and great aid in curing bruises, blood in the urine and toothache. With numerous clinical trials testing its active compound curcumin, turmeric has now been proven to improve brain health, cardiovascular health and tissue health. ^{[1] [2]}

Turmeric main nutrients

Serving Size: 1 tbsp (7 grams)

• Calories 24
• Calories from Fat 6
• Total Fat 1 g 1%
• Saturated Fat 0 g 1%
• Trans Fat
• Cholesterol 0 mg 0%
• Sodium 3 mg 0%
• Total Carbohydrates 4 g 4%
• Dietary Fiber 1 g 6%
• Vitamin C 3%

With no sugar, 16% of iron and 1g of protein per 7 grams, turmeric is a beneficial aid in daily nutrition.

Health benefits of turmeric

Turmeric improves digestion

Turmeric has positive effect on the digestion. As the 2015 research shows ^[3], turmeric and ginger help in curing stomach ulcer. Stomach ulcer develops as a result of an imbalance between digestive fluids in the stomach and duodenum and a Helicobacter pylori bacteria that cause pain in the stomach lining. According to the research turmeric “inhibited ulcer by 84.7%” adding that “ethanol-induced lesions such as necrosis, erosion and hemorrhage of the stomach wall were significantly reduced after oral administration of essential oils”.

Turmeric aids in depression treatment

A study ^[4] published in the Journal of Affective Disorders shows that turmeric has the potential for treating major depressive disorder. A randomized, placebo-controlled study found a significant antidepressant effect of turmeric on people with major depressive disorder. A 2007 study ^[5] also found that turmeric could be an effective anti-depressant agent.

Turmeric treats rheumatoid arthritis

In a 2012 randomized, pilot study ^[6] the effects of turmeric on rheumatoid arthritis were tested and they showed surprisingly great results. Turmeric actually showed better results of improvement of the condition than the traditionally used drug diclofenac sodium.

Turmeric regulates lipid levels

A 1992 study ^[7] shows that active compound of turmeric, curcumin, taken daily, can help regulate the lipid levels in humans by increasing “good” cholesterol and decreasing “bad” cholesterol. Namely, “a significant decrease in the level of serum lipid peroxides (33%), increase in HDL Cholesterol (29%), and a decrease in total serum cholesterol (11.63%) were noted” after healthy volunteers were taking 500 mg of curcumin per day for 7 days. Additionally, curcumin from turmeric was proven to have better effect on regulation of lipids than vitamin E, as the study ^[8] shows.

Turmeric improves antioxidant mechanisms

The ability of curcumin to stimulate the antioxidant mechanisms was tested and proven in a number of studies. ^[9]

This means that curcumin aids in the process of fighting free radicals that cause aging and many diseases.

Turmeric aids in prevention and treatment of Alzheimer’s disease

Additional studies need to be conducted in order to test the ability of curcumin to prevent and treat Alzheimer’s disease, yet a study ^[10] has found that curcumin can help to clear the buildup of protein tangles called Amyloid plaques which are one of the main causes for the disease.

Turmeric accelerates the wound healing process

A 2006 ^[11] and a 2014 ^[12] studies have found that curcumin in turmeric has great potential to speed up the wound healing process. Namely, the active compounds in turmeric can help to soothe irritation and oxidation, improve wound contraction and and increase tissue strength and cell proliferation around the wound.

Turmeric side effects

As with any type of food, it is important to consume turmeric in moderation, as any overuse can lead to possible side effects. Turmeric side effects include

• Nausea and diarrhea – curcumin in turmeric can cause the irritation in the intestinal tract ^[13]
• Increased risk of bleeding – Turmeric can slow blood clothing, and in combination with some medicine, can even cause excessive bleeding
• Hyperactive gallbladder contractions – Turmeric has the potential of increasing the levels of oxalate in urine
• Hypotension (lowered blood pressure) – High dosages of turmeric can significantly lower blood pressure
• Uterine contractions in pregnant women – Pregnant and breastfeeding women shouldn’t take turmeric other than spice in food, since supplement turmeric can cause serious side effects

Allergic reactions – Possible allergic reactions to turmeric include mild, itchy rash after skin exposure

Fresh or dried, powdered turmeric

There are two forms in which you can find and use turmeric, therefore, there are some suggestions on how to pick the right one for your needs.

Fresh turmeric is a root turmeric that resembles ginger. A 2015 study ^[14] has shown that fresh turmeric has more bioavailability, meaning that the body will use its most effective compounds more easily. Fresh turmeric can be used to make tea; you can grate it into soups, salads or vegetables before roasting; it can be blended into smoothies and juiced into juices.

Dried turmeric is made by peeling, drying and grounding into powder. Even though some of the healthy ingredients are lost during the process, several studies show that boiling and heating actually increase the curcumin levels and enhance the antioxidant properties of the compound. ^[15]

Turmeric uses, side effects and recommended daily consumption

Turmeric is especially recommended for patients suffering from dyspepsia (upset stomach), osteoarthritis, and rheumatoid arthritis, according to WebMD.

However some conditions don’t respond well to turmeric and its active compound curcumin, therefore turmeric might not be safe for

• Pregnant and breastfeeding women
  People with
• Bleeding disorders
• Diabetes
• Hormone sensitive disorders
• Iron deficiency
• Who are preparing for surgery or who have recently undergone one

Recommended dosages of turmeric for adults according to University of Maryland Medical Center

Cut root: 1.5 – 3 g per day

Dried, powdered root: 1 – 3 g per day

Standardized powder (curcumin): 400 – 600 mg, 3 times per day

Fluid extract (1:1) 30 – 90 drops a day

Tincture (1:2): 15 – 30 drops, 4 times per day

Healthy and super easy turmeric recipes for you to try at home

Here are some suggestions on how to make healthy and simple turmeric meals and beverages at home.

Cauliflower Steaks with Ginger, Turmeric, and Cumin

Add a bit of turmeric warm and healthy flavor to your regular roasted vegetables for a perfect dinner.

Vegan Creamy Curried Cauliflower Soup

Quick and easy recipe for a perfectly creamy, warm and slightly spicy soup.

Turmeric-Ginger Tea

Super easy and extremely powerful warm beverage to fight even the nastiest cold.

Featured photo credit: Pixabay via pixabay.com

Reference

[1]	^	SOURCE: Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition.Chapter 13Turmeric, the Golden Spice.
[2]	^	SOURCE: The targets of curcumin.
[3]	^	SOURCE: Gastroprotective activity of essential oils from turmeric and ginger.
[4]	^	SOURCE: Curcumin for the treatment of major depression: a randomised, double-blind, placebo controlled study.
[5]	^	SOURCE: Behavioral, neurochemical and neuroendocrine effects of the ethanolic extract from Curcuma longa L. in the mouse forced swimming test.
[6]	^	SOURCE:A randomized, pilot study to assess the efficacy and safety of curcumin in patients with active rheumatoid arthritis.
[7]	^	SOURCE:Effect of oral curcumin administration on serum peroxides and cholesterol levels in human volunteers.
[8]	^	SOURCE:Spice Up Your Lipids: The Effects of Curcumin on Lipids in Humans
[9]	^	SOURCE: Curcumin induces glutathione biosynthesis and inhibits NF-kappaB activation and interleukin-8 release in alveolar epithelial cells: mechanism of free radical scavenging activity.
[10]	^	SOURCE: Curcuminoids enhance amyloid-beta uptake by macrophages of Alzheimer’s disease patients.
[11]	^	SOURCE: Curcumin improves wound healing by modulating collagen and decreasing reactive oxygen species.
[12]	^	SOURCE: Curcumin as a wound healing agent
[13]	^	SOURCE: Role of curcumin in systemic and oral health: An overview
[14]	^	SOURCE: Enhanced absorption and pharmacokinetics of fresh turmeric (Curcuma Longa L) derived curcuminoids in comparison with the standard curcumin from dried rhizomes
[15]	^	SOURCE: Effect of Boiling and Roasting on the Antioxidants Concentrations in Extracts of Fresh Ginger (Zingiber officinale) and Turmeric (Curcuma longa).

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How to Nail Your Dream Job with an Impressive Resume

Stuck in a job rut nightmare? It’s never too late to dig yourself out. And an all-star resume might just be the shovel you need.

Picture this: You finally get the chance to apply for your dream job. You already know what you’re going to wear to the interview. You’ve envisioned which pictures to hang in your office, and how you plan to decorate your desk. You just know that once they meet you in person, they won’t be able to say “No.”

But before you can sell yourself in person, you have to rely on your resume to do the initial talking.

And just the sheer mention of the “R” word has you cringing.

It can be difficult, especially for personable people, to describe their life’s work on a piece of paper. But these 10 resume tips can land you the breakout interview you’ve been working for. That dream job will be as good as yours.

1. Make your resume interactive.

You can add interactive resume links to your social media profiles, like LinkedIn, and examples of your work to give the hiring manager extra opportunities to explore your strong points. However, make sure you test every feature before you send your resume.

2. Take advantage of formatting tools to help important content stand out.

You can use different font sizes, bolded or italicized words to highlight important information, like this example:

But don’t overdo it. Using formatting is supposed to help the recruiter find information easier, but using the wrong formatting can complicate your resume, like in this example:

3. Learn how to utilize your real estate effectively.

You only get one page (two, tops) to show your stuff, so you need to use it wisely. But instead of sacrificing font size or cramming text into every white space, try decreasing your margins, and minimizing the size of blank lines between content.

For instance, you might choose to use an 11-point font for your content, but you can change the blank lines in between sections to an 8-point font without your text becoming cluttered or unreadable.

Also remember to use enough white space and minimize text on the page for easy searchability. You can do this by replacing long words with short ones (bigger isn’t better in this case), and writing phrases instead of complete sentences.

4. Empower a keyword strategy.

Recruiters typically scan resumes for certain criteria, and using action words early on in your resume can help to spark their interest:

• Utilized
• Developed
• Managed
• Led
• Designed
• Initiated
• Taught

Front load these keywords in your job duties and accomplishments so the recruiter won’t be able to miss them.

5. Don’t overdo it on design work.

Sure, you want your resume to look nice (at least nice enough to catch their attention), but the content within will ultimately land you in the Yes or No stack.

Hiring managers are used to a standard (if boring) format. It helps them find the information they want to know quickly. Differentiating yourself from the stack may help get you noticed, but no recruiter wants to spend extra time searching for key findings in your reinvented resume because your design skills got in the way.

Here’s an example of how a nice-looking resume’s design confuses the content:

Yes, it gets attention. But will it get an interview? Perhaps for a design job. Probably not for any other job.

6. Your skills and job expertise should reflect how you can do the job you are applying for, not how you did your previous job.

It’s important to recruiters how you performed in your previous jobs, but it’s even more important to forecast how you might perform if you’re offered the job.

No, this doesn’t mean creating a brand new resume from scratch each time you apply to a job. But it does mean you should make a few tweaks to tailor your resume to each job you apply for.

7. Include the same language of the job posting into your resume.

Nowadays, your resume will go through a computer scanner before it ever reaches human eyes. These scanners are searching for keywords and information: if yours has it, you might move on to the next step.

Start by looking for clues in the job description. Add their language verbatim into your resume to ensure your skills match their requirements. This could mean the difference of an actual person seeing your resume, or having your digital resume hang out in eternal cyberspace.

8. Put your strongest qualities at the top.

Oftentimes recruiters will not read your resume word for word as they decide to move forward with interviews. If you want certain information to get noticed, it’s best to put it first.

Start by listing your most relevant duties at the top of each job on your resume. These should be the specific items also listed in the job description. Also, make sure you are only including the most important information, rather than every single duty you can think of. You’ve got limited space and time to make an impression, so put your best foot (and only your best foot) forward.

9. Be specific in listing your achievements.

Details tell the story that recruiters want to know about you, so make sure you’re giving them a clear picture of what you’re worth. For instance, instead of listing things like

• Promoted to shift manager
• Problem solver
• Self-directed

you could say

• Managed a team of 7 employees after promotion to shift manager
• Solved a shipping problem that saved $5,000 a year in materials
• Initiated a company-wide account review that generated $6,000 in annual revenue

10. Only talk about skills that pertain to the job.

Listing irrelevant hobbies or skills that might not carry over to the job you’re applying for is a blatant waste of real estate on your resume. Yet many folks continue to include useless information as page fillers.

For example, if you are applying for an office job, don’t waste time talking about how you maintained the office appearance, or made fresh coffee daily, or ordered office supplies. These things are either assumed, capable of anybody, or don’t matter.

Instead, you could talk about how many clients or employees you managed, how you initiated a new process that boosted efficiency, or a mistake you caught that saved the company some money. This is your chance to talk about the things that differentiate you from other applicants.

You don’t have to be an excellent writer to write an excellent resume!

Use these 10 resume tips as your starting block to help you finish the job race and you’ll emerge with the dream job you know you deserve.

Featured photo credit: Flaticon via flaticon.com

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If You Want To Succeed But Do Things in the Same Old Way, You're Waiting for Failure

Having goals and dreams is what makes our lives meaningful but how we go about achieving these goals, both in mindset and physical action, can be the difference between success and failure.

If you’re feeling frustrated because your goals seem out of your reach, and no matter how hard you seem to try, you just don’t feel like you’re getting any nearer, then you’re not alone. Many people work hard to get to where they want to be but unless you change your thinking and your habits towards getting to that goal then it may take much longer than you want.

Why Is It So Hard to Succeed Sometimes?

When our goals mean a lot to us, it can start to put pressure on how we perceive our abilities. We can start to doubt if we’re capable enough – if it’s really possible.

The strategy we put in place may not work effectively or work around our changing lifestyles or life plans. Distractions are a big problem with internet, TV and our phones taking away our focus so easily.

And, of course, underlying fear can also play a big part in stopping ourselves from truly moving forward to that place of success. What would it really mean if you finally achieved this? Would your life have to change? Would it ultimately mean sacrificing other things that are important to you? Mindset and habits, as well as the actions we take or don’t, can all lead us to what we interpret as failure.

Why Being Successful Is Important

Success doesn’t have to be confined to career. Personal goals and dreams are equally important because, ultimately, success brings confidence, well-being, hope, the sense that you’re contributing to either your own personal growth or to the world around you – it’s the essence of living a fulfilling life.

We are born to succeed as a species. We need to be successful in looking after our offspring both with protection and providing for them. Therefore, the want for success is ingrained in us and is the basis of what makes life meaningful. So, whatever success means to you – whether it’s in your career or if it’s learning to read, write or run a marathon – it’s the idea of fulfilling and achieving a desire that keeps us content and gratified.

What Is the Secret to Success?

It can be soul-destroying when you see people around you succeeding and you feel you’re trying your best but just can’t seem to do the same. It can hit our confidence and make us believe we just aren’t capable of succeeding. It can lead us to get in to this never-ending cycle of giving up, trying, not getting anywhere and giving up again. But have you wondered what you could do differently? Perhaps the habits you adopt are what’s keeping you from the life of your dreams?

Check out the habits you need to do differently in order to get the success you deserve.

1. Mindset: Stop Seeing The Problems

Many of us have a mindset that seeks out the negative. It’s something we’ve been trained to do because, well, it’s easier to dwell on the negative than the positive especially if things aren’t going exactly as we want them to.

Instead you need to see these obstacles as challenges and opportunities rather than a reason to feel like you’re failing. It’s really about building up a positive mindset – no matter the problem you can always find a positive aspect to it. Problems are opportunities to grow and if you keep this in mind you are less likely to give up on your goal.

2. Strategy Is Good But So Is Flexibility

Having a plan and a strategy in place creates a good framework but when we are too rigid with this framework we don’t allow for potential changes. Life isn’t linear and we can’t always predict what’s going to come up. Disruption can throw our plans out of the window and if we’re too dependent on sticking to a particular framework then we can lose motivation.

Try less planning and more doing. Have a general framework but make sure it can be flexible. It’s more important that you start the first steps (which can often be the hardest) than spending too much time planning.

3. Make Short Term Goals Rather Than Long Term Ones

“You don’t need to see the whole staircase, just take the first step” – Martin Luther King

This quote speaks volumes when it comes to success. Motivation is the number one key to achieving goals and many of us lose motivation when we focus too much on the long-term. Break your goal down into smaller, short-term chunks because that way your motivation won’t take a hit and you’ll feel like you’re achieving so much more.

Give yourself a reward when you reach each small milestone and celebrate all the little achievements along the way.

4. Distraction Is a Success Killer

Entertainment is big business. We’re living in a time when our minds are craving to be entertained to the point where learning and education is easily given the backseat. Ask yourself how much time you spend watching TV, surfing the internet, playing with your phone?

While it’s good to have down-time, we often don’t realise how much time we waste idly distracted instead of focusing on more important things. Everyone has the same 24 hours in a day but it’s how you use these hours that makes or breaks success. Be honest with yourself and try to be conscious of how you spend your time.

Success doesn’t have to be a struggle. Having the right mindset, creating a flexible but instilled strategy and making sure you keep motivated with good focus will go a long way in helping you gain confidence towards achieving the life you want.

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Do You Know Eating The Right Kind Of Food Can Actually Help You Sleep?

Have you ever laid in bed, exhausted from the day’s activities, and yet still can’t fall asleep?

Do you wake up in the middle of the night and find it hard, impossible even, to get back to sleep?

Have you tried cutting out caffeine and other stimulants from your diet, and still can’t sleep?

Have you resorted to prescription or over-the-counter sleep aids to get you through the night?

If you have trouble sleeping, you aren’t alone. It’s estimated that over 20 million Americans experience some form of sleep problems, and over 40 million suffer from a chronic sleep condition. From trouble falling asleep to the inability to enjoy a full night’s rest, there exist more than 70 different sleep disorders that force many people to seek intervention. But most people don’t consider that, aside from sleep aids, there are many foods to help you sleep.

Why Try Foods Over Other Treatments to Help You Sleep?

Losing a night or two of sleep doesn’t seem like a big deal for most people, but too many sleepless nights can quickly take a toll on many aspects of your body. Lack of sleep can affect your mood, focus, physical appearance, and memory, and can ultimately lead to an increased risk in heart disease, high blood pressure, and stroke.

These are serious consequences, but are ones that can be avoided when you introduce enough of the right foods into your diet.

People who continuously experience sleep troubles often turn to mainstream medicine to get quick relief. Doctors can prescribe medications that can make you sleep, or you can grab an over-the-counter sleep remedy. These seem like viable options to people who are desperate for any amount of sleep, but medications also come with their own sets of risks, like dependency, that might make you worse off than if you had forgone them altogether.

Prescription drugs and supplements often carry some type of dependency risk factor, tricking your body into lowering its own natural production of chemicals that help induce sleep. Sometimes, sleeping pills can help you get such an incredible night’s sleep that you’ll never want to go to bed without them again. But long-term use isn’t usually recommended.

Granted, most people know that foods and drinks like soda, coffee, and chocolate can greatly boost your inability to fall asleep, even when your body feels tired. But just as there exists stimulating edibles to keep you alert and moving, there are also several foods to help you sleep.

And unlike potentially addicting sleeping pills, these foods are 100% safe, non-addicting, and prescription-free.

Before you make a mad dash to the pharmacy to help you catch your zzz’s, try incorporating some of these foods to help you sleep more soundly:

Walnuts

Walnuts are a solid source of the amino acid Tryptophan, which helps produce serotonin and melatonin to help you sleep. Each 1-ounce serving of walnuts contains about 170 mg of tryptophan, so about 5-6 servings would equal that of an OTC supplement. In addition, the high quantity of tryptophan in walnuts can also help subside some of the moodiness generated by lack of sleep.

Researchers from the University of Texas discovered that walnuts contain their own source of melatonin, another chemical in the brain responsible for helping you sleep. Melatonin is available as an OTC supplement, but walnuts help you get it naturally.

This dessert recipe is chock full of walnuts.

Turkey

Another food rich in tryptophan, there’s a reason why people want to snooze right after a hearty Thanksgiving meal. Turkey contains between 250-310 mg of tryptophan per 3-ounce serving, which is about the size of a pack of playing cards.

Granted, most other meats contain about the same amount of tryptophan as turkey. But turkey, being a lean meat rich in protein, iron, zinc, and potassium, can also give you the benefit of better skin and teeth (due to the high amount of phosphorus) and lower cholesterol.

Make your own mouth-watering turkey with this recipe.

Cheese, Milk & Yogurt

You may have heard that a glass of warm milk can help you sleep, but honestly any dairy products can do the trick. Calcium-rich cheese, milk and yogurt helps the brain use the tryptophan to create sleep-inducing melatonin.

Here’s a recipe for yogurt you can make in your own kitchen.

You need calcium in your diet regardless of your sleep habits. Calcium can help prevent bone damage or loss, and helps regulate your muscle movement. It’s recommended that you take in between 1,000 mg to 1,200 mg of calcium daily. Eight ounces of plain, low fat yogurt typically contains around 475 mg of calcium, while an 8-ounce glass of milk yields around 276 mg. Don’t take more than 500 mg of calcium at each meal, and be sure you take it with some Vitamin C to increase absorption.

Cherries

It’s been found that all varieties of cherries are high in melatonin, which is crucial in inducing sleep. The best way to get your fill is to drink a glass of tart cherry juice or eat one cup of whole cherries before you turn in for the night.

In addition, cherries can have a positive effect on joint pain and arthritis. If pain caused by arthritis is the culprit keeping you up at night, cherries could help alleviate both problems.

Try this recipe for Sparkling Cherry Juice.

Tuna

Boasting even more trytophan than turkey, fish such as tuna, cod and halibut can help you sleep. A four-ounce portion of yellowfin tuna packs more than 300 mg of tryptophan. Try this yellowfin tuna recipe.

In addition, you can also get the added benefit of essential Omega-3 fatty acids that can help with depression, hypertension, joint pain, and arthritis.

Honey

The natural sugars in honey give your insulin levels a slight boost, which helps tryptophan easily enter your brain. Honey helps build a steady supply of glucose to get your body through the night, and contributes to melatonin release.

Add a spoonful of honey to your chamomile tea, or slurp it straight from the spoon to set yourself on a path to a more restful sleep.

This recipe combines honey with yogurt and fresh fruit to give you a tripe threat in combating sleeplessness.

Chia Seeds

They might be tiny, but chia seeds pack about 202 mg of tryptophan into every two-tablespoon serving. Chia seeds are also rich in calcium, another helpful aid in sleeping.

Add a sprinkling of chia seeds to any of the above recipes. It doesn’t change the flavor, but will give you all the benefits.

Pretzels

Pretzels produce a spike in blood sugar and insulin levels, which reduces the time it takes you to fall asleep. Just like with honey, this burst also helps tryptophan enter your brain.

You can buy pretzels at the store, or make your own healthier pretzels at home with this recipe .

Rice

Rice’s high glycemic index will, just like honey and pretzels, helps shorten the time it takes you to arrive in dreamland.

Both brown and red rice are high in tryptophan, with about 101 mg of it in each half-cup. Brown rice is also a good source of calcium and magnesium, two essentials that can promote a better night’s sleep.

This recipe combines trytophan-rich turkey and rice into one tasty dinner.

Bananas

Packed with potassium and magnesium, bananas can provide a quick remedy to help you get your nightly rest. A deficiency in magnesium has been attributed to relestless leg syndrome (RLS) and nighttime muscle cramps, two common occurrences that can hinder your night’s sleep.

You can get 32 mg of magnesium in a single banana, but you will need around 310-320 mg of magnesium per day to avoid deficiency.

This fun recipe for banana rice pudding combines bananas, rice and calcium-rich rice milk, three foods that can help you sleep.

Featured photo credit: parkimedes via youtube.com

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