How Loneliness Is Damaging Your Health: 5 Ways to Combat It


Loneliness is an unfortunate side effect of life that can creep up on anyone. Whether you’re new to a city, are recently single, or simply have few friends, loneliness can leave you feeling isolated and betrayed by your own company.

While negative feelings like loneliness can sometimes be unavoidable, it doesn’t have to be permanent.

If you find yourself in a rut, there are things you can do to combat loneliness and its harmful effects on your health. Here are five ways that loneliness is damaging your health. Fortunately, the negative effects of loneliness can be reversed with time and effort.

The more aware we become of our own negative habits and patterns — especially when it comes to reaching out to others — the easier it becomes to tackle them head-on and prevent them from becoming so entrenched in our lives as to leave us feeling as though we have no one left to love or trust. Here’s how:

Loneliness is Weakening Your Immune System

We’re all familiar with the idea of having “fight or flight” when it comes to our body’s reaction to stress. The same is true when it comes to loneliness.

When we’re feeling isolated or unconnected to others, our body produces a hormone called cortisol that increases our blood sugar and helps us be more alert, so we can better protect ourselves from perceived threats like loneliness.

In the short term, this is a good thing. The problem is that cortisol also weakens our immune system, leaving us more open to colds and infections when we’re alone.

The longer you remain lonely, the more cortisol your body produces and the weaker your immune system becomes. Indeed, studies have found that lonely individuals are three times more likely to catch a cold than non-lonely individuals.

Even if you’re very careful about avoiding germs and washing your hands, your immune system will remain compromised until you’re able to address the underlying cause of your loneliness.

You’re Prone to Developing Depression

Loneliness can also leave you more susceptible to developing depression. While depression can develop for any number of reasons, isolation and loneliness are two of the most common triggers.

When you don’t have anyone to confide in and discuss your feelings with, it becomes much harder to process them in a healthy way.

As a result, they can easily become overwhelming and destructive. Indeed, studies have found that among older people, loneliness is one of the biggest risk factors for developing depression.

The solution is simple; you need to reach out to others and make new friends. When you’re feeling overwhelmed, talking to a friend can help you process your feelings in a healthy way and avoid becoming too burdened by them.

There are also many other benefits to making friends, including an increased sense of purpose, more fulfilling social lives, and reduced stress.

Loneliness is Bad for Your Heart

The same cortisol that weakens your immune system also puts a strain on your heart. In fact, loneliness has been found to be more harmful to your heart than chronic stress and anxiety.

Indeed, a study of over 3,000 people found that those who were lonely were three times more likely to develop heart disease and were six times more likely to die from it than non-lonely individuals.

Loneliness can also increase your blood pressure, blood sugar, and cholesterol levels, which can lead to a higher risk of developing diabetes or contracting other heart-related diseases.

While a healthy diet, daily exercise, and plenty of sleep can help to combat these effects, simply having someone to confide in can be enough to massively reduce their impact.

You’re More Likely to Catch Colds and The Flu

Loneliness can also make you more likely to catch colds and the flu. It’s thought that this is because when you’re lonely, your body releases higher amounts of stress hormones, which can make you more vulnerable to infectious illnesses.

In fact, a study found that just six months of loneliness can weaken your immune system to the point where you’re three times more likely to catch the flu and five times more likely to catch a cold.

The good news is that there are plenty of things you can do to reduce the risk of falling ill when you’re feeling isolated. M

ake sure you get plenty of sleep, exercise regularly, eat a healthy diet, and try to avoid getting stressed out. You can also try reaching out to others, either through online support groups or by making friends in real life.

Bottom Line

Loneliness is an unfortunate side effect of life that can creep up on anyone. Fortunately, the negative effects of loneliness can be reversed with time and effort.

The more aware you become of your own negative habits and patterns, the easier it becomes to overcome them and avoid falling prey to them in the future.

When you’re feeling lonely, the best thing you can do for your health is reach out to others. Make new friends and stay in touch with old ones.

Better yet, seek out a partner with whom you can share your life. With a little effort, loneliness can be defeated. And once you’ve done that, you can start to enjoy the positive effects of living a more connected life.

How to Treat Combination Skin with These 6 Crucial Tips

Skin combination

When we say combination skin, we are talking about the face having parts that are oily while the other parts are dry.

Oily parts that are commonly affected are the T-zone area, the part of your face across your forehead, down to your nose and chin, and forming a “T” on your face. These parts will look shiny, feel greasy, or are prone to pimples and blackheads.

On the other hand, some areas of your face feel tight after washing. These are usually the parts that are not included in the T-zone area. These areas seem to be flaky, dull, and feel rough.

For people who suffer from combination skin, their biggest problem is how to care for it properly. Having this type of skin is something that is impossible to take care of.

However, for everybody to know, there are things that you can do on how to care and keep the combination type of skin healthy and feeling good.

Here is how to treat combination skin.

1. Clean Your Face Everyday

It is necessary to clean your face every day and make sure you use a mild cleanser on your face. Cleanse your face at least twice a day, once in the morning and before bedtime. These are the period when your face needs to be cleansed away, especially if you have combination skin.

2. Use a Good Moisturizer

You need to moisturize the dry parts of your face, which for sure are not in the T-zone. Be sure to use the moisturizer on dry parts only because moisturizing the oily parts can only make that area worse.

3. Normalize the Skin

Your goal is to balance your oily and dry skin. Try to normalize it so that your skin will look and feel the same. To accomplish this thing, you need some products that are intended for normalization.

One which contains alpha hydroxyl acids (fruits acids or AHA’s) or retinol is best for this treatment. Retinols are vitamin A derivatives that can help you gain more normal and even-looking skin.

4. Use AHA Creams

AHA creams are very important in the skin because they are the catalyst for skin cell regeneration. It either burns off or removes the top layer of skin cells (the too oily or too dry ones) so that they expose the healthier skin underneath them.

The new cells are more likely to absorb moisturizers. Because of their water-binding properties, they also improve skin elasticity which can ease the tight feeling from the dry areas of your combination skin.

The only thing you must remember if you are using AHAs is to continue using them.

Once you discontinue use, your cells will not regenerate at the same rate when using AHA, and they will return to their original condition again.

5. Use HGH Supplements

Everyone’s been talking a lot about HGH or human growth hormone lately. Fox News, Vanity Fair, CNN, Shape Magazine and all popular news sources. They have all done stories on HGH. This is because they believe that human growth hormone can help reduce the appearance of wrinkles and tighten saggy, skin. This HGH treatment can also improve energy, increase your sex drives, and make your skin look younger.

Many experts, claiming that conclusive scientific evidence isn’t available, are skeptical. Nevertheless, the evidence continues to grow. A new study showed a rational link between HGH, reduced wrinkles, and looking younger.

The GH system is essential for the maintenance of skin health. There has been a research that consists of a variety of studies conducted on HGH to learn about how HGH affects the skin, healing, and aging, among other things.

Clinical observations and analysis have shown the critical role of the GH system in the development, maintenance, and repair of the skin.

More and more people are now even asking which HGH boosting supplements are best for them to use. Clearly, human growth hormone plays a crucial role in our skin’s health and aging process, and more and more research shows how important HGH is in helping us both feel and appear younger.

6. Control the Shine

One important thing to do is to control the shine. The oily areas tend to shine as oils are collected in the pores. When buying makeup, try to find something with a label that says “oil-absorbing.”

This kind of makeup soaks oils from your face, thus preventing shine. This problem is expected in the T-zone area than in any other area.

Having combination skin makes one uncomfortable, frustrated, and sometimes embarrassed. Anyway, you can treat this by recognizing first if you have combination skin, identifying the areas, and learning to treat them.

Make sure to read your makeup labels and skincare product ingredients to keep even looking, natural and beautiful skin. The sooner you do this, you will have beautiful skin again.

Chew More and Lose More Weight!


Trying to lose weight but having trouble because you’re always feeling hungry after you eat?

Try chewing your food a bit longer — it just might help you weigh ­less!

A study published in the Journal of the Academy of Nutrition and Dietetics examined the seminal question: If you slow down while eating, will you fill up faster and thus eat less and lose more?

The researchers created three groups:

  1. People of normal weight
  2. People who are overweight
  3. people who are obese

The test meal: pizza rolls!

All three groups established a baseline “chew rate” – the rate at which they normally consumed their food. Each group member was given 60 pizza rolls and directed to eat until full. At session two, they were asked to double their chew rate.

By doubling the chew rate, they consumed fewer rolls. In the process, they lowered their calorie intake by about 10% which equaled about 70 calories. When they increased their chew rate by 100%, they lowered their intake by 15% or about 112 calories.

This doesn’t sound like much, but compound this by three meals (at least!) daily, then multiply by 7 days weekly. Well, theoretically this could translate into about 30 pounds a year! And all because the test group took their time eating and chewed their food more!

This is far from news for me. Way back in nutrition school I learned about Horace Fletcher, a 19th century “health-food faddist” who was labeled the “Great Masticator.” says Horace advocated chewing each mouthful of food a full 32 times – or about 100 times per minute – before swallowing.

“Fletcherizing” your food meant chewing more and eating less.

Hungering for even more about this “chews and lose” phenomenon?

A study published in the American Journal of Clinical Nutrition found a correlation between the chew rate and the levels of important appetite-regulating hormones.

Another study – this one published in the journal Appetite – found that, like Fletcher, more chewing meant less consuming. Volunteers who munched each mouthful of food 35 times consumed 12% less food than volunteers who merely chewed their food 10 times.

It’s simple: Slowing it down gives your belly and brain the chance to feel full on less.

Slowing the pace also helps you taste food better and it aids digestion, too.

Since it needs about 20 minutes for the brain to signal your stomach that you’re full, if you’re chowing down quickly you’re likely to fill up without feeling full. So, what happens is you tend to keep eating!

And what about non-chewed calories?

It’s too, too easy to quickly quaff too many calories. Besides sugar-sweetened sodas, calories lurk in teas, juices, sports drinks, energy drinks and – one of today’s top nemesis for the dieter – coffee drinks! You know the ones I am talking about.

The ones that look more like milkshakes or desserts than coffee.

Many of these festive-looking drinks are loaded with gobs of sugar and fat. Face it. Most people don’t sip – they gulp. This quick chug of calories doesn’t slow down your solid food consumption.

You need to be careful too with thicker soups and ice cream – the things that requiring no chewing but pack plenty of high-calorie bites!

The PREMIER study showed that cutting calories from liquids results in significant weight loss. Just cutting 100 liquid calories daily resulted in a half-pound of weight loss compared to cutting 100 calories from solid food, which only resulted in the loss of a tenth of a pound.

Healthy weight seekers should sink their teeth into these two simple strategies – boost your chew rate and banish calories from liquids! It’s such a simple lifestyle change yet it’s so easy to forget that this stuff really works.

Be sure to resign from the Clean Plate Club. The more food on your plate, the more likely you are to finish it. Serve yourself smaller portions, use smaller plates, help yourself to seconds of veggies and salad, and order appetizer-sized portions when dining out.

Finally, slow it down! Dining is not a sprint. Set a timer and stroll through your next meal.

When you make your meals last longer and take the time to taste the food, you’ll find you’re satisfied with less.

And sometimes less is more.

The 11 Feelings That Trigger Overeating

Why are we so unaware of what we feel if feelings are such a regular part of our daily existence?

There are two reasons.

  1. We have not been taught to identify what we are feeling.
  2. We are afraid of our feelings.

Reasons 1 and 2 are caused by our families of origin and our culture. They taught us that certain feelings are “bad” feelings.


These are the ones that are so painful or difficult to face that we do whatever we can to eliminate (kill) them.

For many of us, food is the drug that makes the killing. We start to feel the “bad” feeling, we eat, the feeling subsides, the feeling comes back, and we eat again. Then we get fat.

A significant step in feeling management that often leads to eating management is learning to identify the feelings we eat to kill.

To help you get started, we have listed 11 powerful feelings that most people have difficulty handling.

Take a look and notice if you can identify the emotions you most often eat to kill.

The 11 Most Powerful Feelings You Eat To Kill

  1. Anxiety
  2. Anger/rage
  3. Sadness
  4. Hurt
  5. Disappointment
  6. Loneliness
  7. Self-hate
  8. Deprivation
  9. Emptiness
  10. Guilt
  11. Shame

If you don’t find your “favorite” feeling on the list, add it. The important thing here is to identify them. Yes, I said “them.”

The truth is that many feelings come in bundles, powerful bundles that are extremely difficult to manage.

The “bad bundles” of feelings are usually combinations of the 11 listed above.

For instance, guilt, self-hate and anxiety are a common bundle.

Deprivation and emptiness frequently happen simultaneously.

Disappointment, hurt and sadness are also common partners.

No wonder you have so much trouble controlling your eating!

And no wonder so many diets have not worked for you.

If you have little or no ability to identify and manage these powerful feelings, you are often at their mercy.

What can you do about this? Is there a way to stop these feelings from controlling your eating habits?

Yes, there is!

In the coming weeks, I will be writing more about how to manage these 11 powerful feelings. For now, you can begin your own personal work by trying this simple exercise.


A) Pick a feeling from the list above. Don’t start with the most difficult one. Close your eyes and memorize a time you felt that feeling. Remember as much about what happened as you can. Then open your eyes. Take a few deep breaths. Let yourself relax. Breathe some more.

B) Pick a feeling that you enjoy feeling (not on the list). Remember a time you felt that feeling. Remember as much about what happened as you can. Enjoy yourself. Don’t forget to open your eyes.

Repeat point A and B as many times as you wish. Always finish with step B.

Powerful feelings are difficult for all of us. With a little compassion for yourself and a lot of practice, you will make substantial progress – and you will also lose weight!

Best and Healthiest Fruits For Your Diet

As dieters, we all love eating fruit throughout the year, especially a nice fresh selection out of the cooler — so much so that having the recommended 2 to 3 servings of fruit per day is easy.

We can thank Mother Nature for creating fruits in so many incredibly vibrant colours and tasty flavours, but with so many choices available, sometimes browsing the produce section of your grocery store can leave you guessing about the best ones to pick.

Knowing what you want and need from fruits nutritionally can make it easy to make the right choices for your diet.

Best Low-Carb and Weight-Loss Options

During the Atkins Diet craze, when stats showed an amazing 1 in 10 adults were watching their carb intake, fruit consumption dropped because natural fruit sugars were considered taboo to any carbohydrate-restricted diet.

This is a shame because so many valuable nutrients and antioxidants, as well as sources of water and fiber, are lost when avoiding fruit.

Fruit deprivation is unnecessary because there are viable low-glycemic fruit choices that have minimal to no effect on insulin and blood sugars.

For the carb-conscious eater, berries, cherries and grapefruit are your best choices and when you are selecting fruit, always choose those that are not quite ripe as they have less naturally occurring sugar.

Best Fruits for Heart, Cancer Protection and Immunity

The orange fruits are an excellent source of beta-carotene. Your best choices are oranges, mango, cantaloupe and apricots.

The Harvard School of Public Health reports that these carotenoids are precursors to vitamin A and are potent antioxidants. They protect cells from the ravages of free radical damage (oxidation) that contributes to disease and aging.

These compounds promote cellular immunity and reduce the risk of several types of cancers including those of the skin, lung, stomach and prostate.

Berries do so much for our immunity. The phytochemicals found in red berries and fruits, including lycopene and anthocyanins, are being studied extensively for their protective benefits.

Eating only eight strawberries a day may help reduce the risk of heart disease and some types of cancer, preserve memory and lower blood pressure.

Like all berries, strawberries are low in calories and packed with high levels of fiber, are the highest in vitamin C of all fruits and contain other antioxidants that help bolster the immune system.

Raspberries, blackberries, elderberries and boysenberries all provide vitamins, minerals and phytonutrients which improve immunity, decelerate the aging process, and guard against chronic disease.

The red colour of these berries is a sure sign of their benefits for heart health along with cherries, cranberries, pink and red grapefruit, red grapes, red apples and pomegranates.

Cranberries, in particular, are rich in polyphenol, an antioxidant that can reduce the risk of prostate cancer, strokes, gum disease and urinary tract infections.

Pomegranates, featured on many advertising billboards in Toronto, are currently touted as the cardiologist’s aid because of their antioxidant properties which are beneficial for the heart and protect against cancer.

And, let’s not forget tomatoes. They are rich in lycopene and are especially helpful to men who are concerned with the prevention of prostate disease.

Best Fruits For Anti-Aging and Your Skin

Consuming an apple a day can stay the doctor away – mainly if you eat the skins. Apples contain many phytonutrients which are protective for the brain cells and improve immunity.

Quercitin, a natural antihistamine and antioxidant in the skin of apples, can assist with the prevention of cancers, allergies, Alzheimer’s disease and blood clots while the pectins in apples also offer cancer protection.

If you want a smoother-looking skin, consume avocados. They contain healthy, monounsaturated oils and antioxidants, including glutathione.

Avocados are highest in lutein, an antioxidant that is especially useful for eyes and which also protects from prostate and breast cancer.

They also have beneficial effects on cholesterol and are a source of potassium, useful for blood pressure regulation and stroke prevention.

The oils in avocados assist with weight loss rather than weight gain, as previously believed in the low-fat diet era, and can be added to salads, sandwiches or consumed as a dip.

When eaten in the appropriate amounts and proper balance with lean protein sources (chicken, fish, and turkey) and low-glycemic carbohydrates (whole grains and vegetables), the healthy fats in avocados make us feel full, assist with stabilizing insulin levels and reduce cravings.

Brain Power

There is growing evidence that blueberries are great disease fighters. Blueberries are high in antioxidants including vitamins C and anthocyanin, the pigment that gives blueberries their color, which provides the majority of this berry’s antioxidant, anti-aging and eye -protective action.

Compared to all other fruits and veggies, blueberries are tops for their antioxidant protection.

They are also an excellent source of fiber and potassium, and surprisingly, researchers have found that subjects who eat blueberries before a test perform better.

Add blueberries to your cereal, oatmeal, and smoothies or eat frozen ones when you are craving something sweet.

Are You Still Not Getting Enough Fruit?

Try this simple smoothie recipe for breakfast:

  • 6 to 8 ounces of soy milk or water
  • 1 cup of berries
  • 2 tbsp of plain organic yogurt
  • 2 tbsp of ground flaxseeds or Salba
  • 25 to 30 grams of vanilla-flavoured whey protein isolate
  • 4 ice cubes (optional)

Blend everything and enjoy!