Self-Forgiveness Affirmations


Self-Forgiveness Affirmations

powerful self-forgiveness affirmations, start with our favorite ones:

  • I forgive myself for all of my past mistakes
  • I’m worthy of forgiveness
  • I’m capable of change
  • I won’t feel guilty for treating myself with love and care anymore
  • I deserve love, happiness, and respect
  • I’m doing the best I can with what I have
  • I deserve compassion and understanding
  • I was too hard on myself and neglected my needs. Now, it’ll change
  • I’m learning from my mistakes and growing as a result
  • I’m allowed to feel anger, sadness, and other emotions without judgment
  • I accept myself unconditionally
  • Every day is a new opportunity to start fresh
  • There’s nothing wrong with me – I’m wonderful, just as I am
  • Forgiving myself is essential for my mental well-being

 

最新研究:口腔健康與失智有關聯


預防失智不外乎多動腦、多社交,但現在恐怕還得多注意自己的口腔健康。最近國立陽明交通大學牙醫系發表在國際醫學期刊《Ageing Research Review》的報告,發現有較多研究證據支持重度牙周病、廣泛缺牙與失智症有關聯,提醒民眾重視口腔健康。

不過對於其他口腔健康議題,例如年長者的咀嚼功能,則缺少一致性的結論。而且口腔健康是否能夠預防初期或輕微的失智,也尚未獲得更強烈的研究證據支持。

陽明交大牙醫學系教授林嘉澍表示,目前對於口腔健康與大腦認知功能障礙的探討有很大的分歧,但整體而言,像大範圍缺牙或重度牙周病這類的口腔問題,與失智症的關聯最為強烈。

他提醒,兩者之間有相關性不能簡化為因果關係,例如雖然缺牙與失智有關,但並不是說裝假牙就一定能預防失智、多咀嚼就一定能強化認知功能;口腔健康與失智的關聯,也不能簡化為常刷牙就能預防失智。

林口長庚醫院失智症科主任陳怡君指出,牙周病患者沒辦法好好咀嚼,長期營養攝取不足,身體會逐漸衰弱,不僅影響腦部,也會導致肌少症、體重下降、活動力下降;另一方面,牙周病是慢性牙齦發炎導致,由於發炎指標會隨著血液流動,可能導致腦部微血管發炎,因此和失智症有關。

References:

最新研究警告 口腔健康與失智有複雜關聯

Building Bonds Before Lessons: The Essence of ‘Reach Before Teach’ Parenting


“Reach before teach” refers to the idea that before parents can effectively teach or impart knowledge, values, or behaviors to their children, they must first establish a strong and trusting relationship with them. This foundational relationship serves as a basis for open communication, mutual respect, and understanding.

Let’s take a closer look of the concept:

1. Building Trust:

Children are more likely to listen to and internalize teachings from parents they trust. Trust is cultivated through consistent support, understanding, and reliability.

Emily is a teenager who begins to show signs of stress and anxiety. Instead of immediately offering solutions or advice, her mother, Sarah, sits down with her and listens without judgment. Over time, Emily trusts her mother enough to open up about her feelings and concerns.

By prioritizing listening and understanding over immediate teaching or advising, Sarah establishes trust with Emily. Once that trust is solidified, Sarah can then offer guidance or teach coping mechanisms that Emily is more likely to accept and internalize.

2. Open Communication:

Before parents can effectively teach values or behaviors, they need to create an environment where children feel safe expressing their thoughts, concerns, and questions. This involves active listening, non-judgmental responses, and encouraging dialogue.

Liam is a 10-year-old boy who has questions about his changing body but feels embarrassed to talk to his parents. Recognizing this, his father, Mike, creates a safe space by initiating casual conversations about growing up, ensuring Liam knows he can ask anything.

By proactively addressing sensitive topics and encouraging dialogue, Mike paves the way for open communication. This foundation allows Liam to seek guidance and information from his father rather than turning elsewhere for potentially unreliable sources.

3. Modeling Behavior:

Children often learn by observing their parents. Therefore, before explicitly teaching certain values or behaviors, parents should model those behaviors in their own actions and interactions.

Sofia, a mother of two, wants her children to value kindness and empathy. Instead of merely lecturing them about these values, she consistently demonstrates them in her daily interactions, such as helping neighbors or practicing patience.

By consistently modeling kindness and empathy, Sofia’s children naturally absorb these values. They learn the importance of these behaviors not just through words but through observing their mother’s actions.

4. Understanding Individual Needs:

Every child is unique. Effective teaching requires parents to understand their child’s individual temperament, interests, and developmental stage. By reaching out and connecting with their child first, parents can tailor their teachings in a way that resonates with the child.

Two siblings, Ava and Noah, have different interests and learning styles. Ava loves reading and prefers quiet activities, while Noah is energetic and enjoys hands-on experiences. Recognizing these differences, their parents, Karen and Tom, tailor their teaching methods to each child’s preferences.

Karen and Tom reach out to Ava through book recommendations and quiet discussions, fostering her love for reading. For Noah, they engage in interactive learning activities that align with his energetic nature. By understanding and catering to each child’s individual needs, they ensure that their teachings resonate effectively.

In summary, “reach before teach” emphasizes the significance of relationship-building in parenting. By first establishing trust, fostering open communication, modeling desired behaviors, and understanding individual needs, parents can create a supportive environment where teachings are more likely to be embraced and internalized by their children.

維生素補充品在認知老化中的潛在好處


長期以來,醫學界的傳統觀點認為多種維生素毫無用處。 然而,最新的研究顯示,對於老年人來說,這些維生素的補充可能對記憶功能有微妙的正面影響。這些初步的發現激勵了神經科學家和大腦老化專家,如哥倫比亞大學的亞當布里克曼教授,開始考慮這些補充品的用途。

多年以來,對多種維生素的研究都顯示,其日常攝取與沒有補充相比並未帶來顯著的好處。但布里克曼教授告訴 Insider,他在進行複合維生素與記憶喪失的研究之前,自己並未使用過這些補充品。

「當談到這些東西時,我和其他人一樣持懷疑態度,」布里克曼說。

但許多新興研究——包括他自己的研究——開始表明複合維生素的真相很複雜。

Brickman 是今年稍早發表的一項大型嚴謹研究的作者,該研究表明,每天服用多種維生素(在本例中為Centrum)的60 歲以上男性和65 歲以上女性能夠在常見記憶測試中始終表現得更好比服用安慰劑的人 2022 年 9 月的一項研究使用不同的記憶測試也得出了類似的結果。

「當我們開始在精心設計的研究中看到這種一致性時,這肯定有助於說服我——最終的懷疑論者——我們正在做一些真實的事情,」他說。

這些新發現表明,老化的大腦可能會因為每天服用多種維生素而獲得一些微小但真實的記憶好處。因此,布里克曼開始將多種維生素納入他的日常生活中。儘管這些效果可能不會立即明顯,但他相信這種補充品對於認知老化可能有助益。

「從我們進行分析並看到結果的那天起,我就開始服用多種維生素,而且我每天早上都服用,」他說。

複合維生素也不是靈丹妙藥。多種維生素並不能根除阿茲海默症或治療認知疾病。相反,服用維生素似乎對伴隨正常認知老化而出現的一些規律性、微妙的記憶力下降有一定幫助。

在這些新研究中,多種維生素對記憶的影響是輕微的。與安慰劑相比,服用多種維生素可以改善老年人的記憶力測試分數,但效果有限。

布里克曼說,與安慰劑相比,複合維生素似乎可以「挽救三年」的認知老化。這還不足以讓人注意到其中的差異。

「你可能不會在服用多種維生素後說,『哇,我的記憶力清晰多了,』」他說。但對布里克曼這樣一位處理數據的科學家來說,這種好處是驚人的,足以影響他自己在家中的選擇。

「與服用安慰劑的人相比,服用多種維生素的人在隨後的每次訪問中的記憶力都更高,」他說。

這些關於多種維生素的積極發現與其他研究相似,這些研究表明老年人也可以透過在其飲食方案中補充蛋白質和維生素 D等重要營養素而受益。

老年人可能比年輕人從維生素中受益。更多科學家懷疑,老年人比年輕人從服用多種維生素中獲益更多的部分原因是,隨著年齡的增長,我們從食物中提取關鍵營養素的效率降低。

「這可能與吸收力有關,」布里克曼說。

儘管維生素補充品提供了某種程度的支持,但布里克曼教授強調,最佳的營養攝取方法仍然是透過均衡飲食。他表示:“吃蔬菜、全穀類和豆類等食物仍是最可靠、最自然的獲取維生素的方式。”

總的來說,雖然多種維生素補充品可能對某些老年人有所幫助,但科學家仍強調飲食的重要性。布里克曼教授總結說:“隨著年齡的增長,我們可以考慮補充多種維生素,但仍應將其作為整體營養計劃的一部分。”

References:

A neuroscientist who studies the aging brain says he started taking multivitamins because of his own research