healthyholisticliving--2020-05-29--10 Surprising Health Benefits of Celery

10 Surprising Health Benefits of Celery

Plus , as a supplier of flavonoids and polyphenols , other benefits include its ability to support liver , skin , eye and digestive health .
Many years ago , parts of this vegetable were actually administered as natural anti-hypertensive agents in folk medicine .
More recently , pharmacological studies have demonstrated both antioxidant and anti-inflammatory activities within celery that may help improve markers of heart health .
Whether in soups , vegetable trays or topped with peanut butter , most people at least occasionally consume celery in one way or another .
That ’ s a good thing , @ @ @ @ @ @ @ to mention celery seed — include that it ’ s high in antioxidants and beneficial enzymes , as well as fiber and certain vitamins and minerals .
Celery , which has the scientific name Apium graveolens , is a vegetable in the plant family called Apiaceae .
It ’ s an extremely old vegetable , with records showing that parts of the plant were found in the tomb of the pharaoh “ King Tutankhamun , ” who died in 1323 B.C .
In the past , celery was grown as a vegetable mostly @ @ @ @ @ @ @ .
People mostly liked to eat it to help with “ cleansing ” and believed that it acted as a natural detox tonic that could prevent sickness .
As we know , it does in fact seem to help with detoxification thanks to its hydrating qualities and nutritional content .
Most people choose to eat celery stalks , but the green leaves and seeds of this vegetable are also edible and beneficial .
For example , the leaves make a great addition to stir-fries and soups , and the seeds — which can @ @ @ @ @ @ @ or extract products — have some impressive health benefits on their own , such as helping lower inflammation and fighting bacterial infections Is celery a superfood ?
While it might not be as nutritionally dense as some other veggies , celery nutrition benefits include that it ’ s a good source of vitamin K , vitamin C , potassium , folate and vitamin B6 .
It ’ s also about 95 percent water , the reason it ’ s so low in calories .
According to the U.S. Department of Agriculture , one @ @ @ @ @ @ @ about 100 grams ) contains approximately : Additionally , it ’ s a decent source of dietary fiber , especially when you eat more than one cup at a time , which means it may have digestive benefits .
Considering it has a high percentage of water and electrolytes — including about 80 milligrams of sodium per cup , which is fairly high for a vegetable — it can help prevent dehydration symptoms , while also acting as a natural diuretic that reduces bloating .
What are the benefits of eating celery ?
@ @ @ @ @ @ @ veggie to your diet : 1 .
May Help Lower High Cholesterol and Blood Sugar Celery may have some cholesterol-lowering effects due to a unique compound called 3-n-butylphthalide ( BuPh ) that has been reported to have lipid-lowering action .
Researchers believe this veggie likely has many other protective compounds too that are still emerging in research .
In one study , when rats were fed a high-fat diet for eight weeks , ones that were given celery extract showed significantly lower levels of lipids in their blood compared to the control group @ @ @ @ @ @ @ celery extract .
The group supplementing with celery extract experienced a beneficial reduction in serum total cholesterol ( TC ) , low-density lipoprotein cholesterol ( LDL-C ) and triglyceride ( TG ) concentrations .
Additionally , extracts made from this vegetable have been found to help significantly decrease plasma glucose levels in adults who are prediabetic .
Celery contains antioxidants and polysaccharides that are known to act as anti-inflammatories , especially flavonoid and polyphenol antioxidants .
Research indicates these support overall health , especially as someone ages , by fighting free radical damage @ @ @ @ @ @ @ lead to cellular damage and inflammation .
Researchers have identified over a dozen different types of nutritional compounds and antioxidants that are responsible for the benefits of celery products .
These include phenolic acids like caffeic acid and ferulic acid , plus flavanols like quercetin .
Due to its inflammation-lowering potential , celery may useful for treating a wide range of conditions that are made worse by inflammation , including : • joint pain ( such as from arthritis ) Consuming flavonoids from plant foods has even been associated with reductions in inflammation @ @ @ @ @ @ @ Help Prevent or Treat Hypertension It ’ s believed that certain nutrients found in celery can help decrease blood pressure by acting as a smooth muscle relaxant and improving the flow of calcium and potassium into and out of cells .
There ’ s also some evidence that celery extract can help blood vessels expand and contract , improve blood flow , and aid in overall heart health .
This vegetable may help prevent or reduce the formation of painful ulcers due to a special type of ethanol extract that is useful in @ @ @ @ @ @ @ .
Researchers believe celery nourishes the stomach , colon and intestines due to the presence of chemical constituents , such as flavonoids , tannins , volatile oils and alkaloids .
These compounds control the level of gastric acid released while also improving the level of protective mucus .
A 2010 study published in the Journal of Pharmaceutical Biology found that celery extract also has the ability to significantly replenish depleted levels of gastric mucus that is needed in the stomach lining to prevent tiny holes and openings from forming .
In one study @ @ @ @ @ @ @ along with chicory and barley ) , the rats experienced a reduction in the amount of dangerous fat buildup within the liver , as well as improvements in liver enzyme function and blood lipid levels .
Researchers found that the more celery , chicory and barley the rats in this particular study were given , the more their liver health improved .
6 .
May Have Benefits for Weight Loss Celery is extremely low in calories and can be a valuable food to help you lose weight because of its ability to provide @ @ @ @ @ @ @ fat ) metabolism .
In addition to its nutritional content , especially its supply of antioxidants , electrolytes , and vitamins and minerals , it contains water and fiber that can help to make you feel full by adding volume to your meals .
Eating celery whole provides more fiber than the juice , so this may be the best option .
Celery seeds contain an odorless and oily compound known as NBP that has a diuretic effect and helps the body detox .
In a study involving rats published in the Journal @ @ @ @ @ @ @ volume was significantly greater when rats were given celery extract compared to a control group .
The digestive benefits of celery are partly due to its diuretic effects — and also because it boosts circulation within the intestines , therefore helping improve digestion and relieving bloating and puffiness from water retention .
Studies also suggest that when used in vegetable juice , it can provide polyphenols and fiber and that may have prebiotic-like effects , supporting the growth of beneficial probiotics .
Wondering , “ But doesn ’ t it contain sodium ?
@ @ @ @ @ @ @ of sodium in one stalk , however this is a small amount in the scheme of things , especially if you eat a balanced diet .
Even most people on low-sodium diets can still enjoy this veggie , as long as they don ’ t eat excessive amounts .
Celery seeds have actually been used for centuries as an herbal medicine with reported antibacterial effects .
A 2009 report published in the Journal of Pharmacy and Pharmacology demonstrated that celery products contains special antimicrobial components .
There ’ s some evidence that it @ @ @ @ @ @ @ bacteria ’ s growth , naturally supporting immunity against bacterial infections .
Because celery helps reduce uric acid and stimulates urine production , it ’ s beneficial for fighting bacterial infections within the digestive tract and reproductive organs .
Similar to cranberries , which are known for fighting urinary tract infections ( UTIs ) , celery may help prevent UTIs , as well as bladder disorders , kidney problems and possibly even cysts on reproductive organs .
Celery is in the same plant family as cancer-protective vegetables like carrots , celery , fennel @ @ @ @ @ @ @ contain chemo-protective compounds called polyacetylenes .
Early studies have shown that polyacetylenes help reduce toxicity and fight against cancer formation , specifically breast cancer , intestinal cancer and leukemia .
Polyacetlynes have many immune-boosting effects , including tumor-fighting abilities that stop mutated cells from proliferating .
According to faculty of the Department of Agricultural Sciences at the Aarhus University of Denmark , “ polyacetylenes have shown many interesting bioactivities including anti-inflammatory , antiplatelet-aggregatory , cytotoxic , antitumor activity , as well as activity against bacteria and mycoplasma.
” That ’ s not all @ @ @ @ @ @ @ luteolin , which have been shown to induce death in cancer cells .
Today , in North America , the type of celery most grown and eaten is the type called “ pascal ” while in Europe “ celeriac ” is more popular .
Interested in growing your own ?
It ’ s considered a long-season crop and somewhat hard to grow , since it needs constant moisture and can ’ t withstand heat very well .
It grows in cool , moist climates best and can be found most times of the @ @ @ @ @ @ @ winter months .
Knowing that it ’ s one of the most chemical-sprayed vegetables there is , always look for organic celery whenever possible to get the most benefits without consuming toxins and chemicals .
The Environmental Working Group ’ s “ Dirty Dozen ” shows that it ’ s usually sprayed with multiple types of pesticides .
Here are some tips for buying celery and storing it at home : • When picking out celery , make sure the stalks are firm , bright green and aren ’ t too limber .
@ @ @ @ @ @ @ still , look for brightly colored green leaves that are not wilting .
• Don ’ t wash the stalks right away after bringing them home because this can cause them to go bad quicker .
Store dry stalks , wrapped in a paper towel if you ’ d like , inside the refrigerator for about five to seven days at the most .
After this time , celery tends to get limp , and its nutrient content starts to decrease .
• It ’ s also not recommended to freeze this veggie @ @ @ @ @ @ @ once defrosted .
How to Use ( Recipes ) Here ’ s how to eat celery once you take it home from the grocery store : • To clean and cut it , first discard the base that ’ s usually firm and white .
• The leaves are a good source of vitamins and minerals just like the stalks , so don ’ t waste them !
You can save the leaves and use these in recipes , such as soups , stews or a sauté .
• Rinse the stalks and @ @ @ @ @ @ @ then cut the stalks into pieces .
How much celery should you eat per day ?
About one cup daily is a good amount , however you may wind up using more if you make celery juice often .
Compared to boiling , roasting or blanching this veggie , steaming it is a better option as it keeps more antioxidants intact .
Celery ’ s compounds , including its flavonoids and polyphenols , are delicate nutrients that can be lost when you overcook it .
It ’ s best to eat it raw @ @ @ @ @ @ @ as steaming it for a few minutes to soften it .
Not sure what to do with it once you ’ ve bought some ?
Try adding some to a salad , egg or tuna salad , a big pot of soup , stir-fries , smoothies , or celery juice .
It also makes a healthy , low-calorie snack when dipped in hummus or another spread .
Here are a few recipes to try : Why might celery be bad for you ?
Although an allergy isn ’ t very common , celery @ @ @ @ @ @ @ that is associated with causing severe allergic reactions in some cases , similar to a peanut allergy .
When someone who is allergic to celery is exposed to its oils , exposure can cause potentially fatal side effects .
Celery seeds contain the highest levels of allergen content , which is not destroyed during cooking , so it should be completely avoided by anyone who has a known food allergy .
Certain people may need to limit how much of this veggie they consume if they are sensitive to oxalates — for example @ @ @ @ @ @ @ kidney stones .
This is something to discuss with your doctor if it applies to you .
• The benefits of celery are due to it being a good source of antioxidants and beneficial enzymes , in addition to vitamins and minerals , such as vitamin K , vitamin C , potassium , folate and vitamin B6 .
• It ’ s been shown to help support heart health , lower inflammation , fight ulcers , boost digestion , reduce bloating and more .
• Due to its supply of polyphenols , fiber @ @ @ @ @ @ @ it ’ s a good vegetable for gut health , immunity and more .
• Try some in tuna or egg salad , soups , juices and smoothies .
While juicing it is also an option , this will result in less fiber intake .

Plus, as a supplier of flavonoids and polyphenols, other benefits include its ability to support liver, skin, eye and digestive health.
Many years ago, parts of this vegetable were actually administered as natural anti-hypertensive agents in folk medicine. More recently, pharmacological studies have demonstrated both antioxidant and anti-inflammatory activities within celery that may help improve markers of heart health.
Whether in soups, vegetable trays or topped with peanut butter, most people at least occasionally consume celery in one way or another. That’s a good thing, because the benefits of celery — not to mention celery seed — include that it’s high in antioxidants and beneficial enzymes , as well as fiber and certain vitamins and minerals.
What Is Celery?
Celery, which has the scientific name Apium graveolens, is a vegetable in the plant family called Apiaceae. It’s an extremely old vegetable, with records showing that parts of the plant were found in the tomb of the pharaoh “King Tutankhamun,” who died in 1323 B.C.
In the past, celery was grown as a vegetable mostly during the winter and early spring months. People mostly liked to eat it to help with “cleansing” and believed that it acted as a natural detox tonic that could prevent sickness.
As we know, it does in fact seem to help with detoxification thanks to its hydrating qualities and nutritional content.
Most people choose to eat celery stalks, but the green leaves and seeds of this vegetable are also edible and beneficial. For example, the leaves make a great addition to stir-fries and soups, and the seeds — which can be found either in whole seed form or extract products — have some impressive health benefits on their own, such as helping lower inflammation and fighting bacterial infections
Nutrition Facts
Is celery a superfood? While it might not be as nutritionally dense as some other veggies, celery nutrition benefits include that it’s a good source of vitamin K, vitamin C, potassium, folate and vitamin B6.
It’s also about 95 percent water, the reason it’s so low in calories.
According to the U.S. Department of Agriculture, one cup of chopped, raw celery (about 100 grams) contains approximately:
16.2 calories
3.5 grams carbohydrates
0.7 gram protein
0.2 gram fat
1.6 grams fiber
29.6 micrograms vitamin K (37 percent DV)
453 international units vitamin A (9 percent DV)
36.5 micrograms folate (9 percent DV)
263 milligrams potassium (8 percent DV)
3.1 milligrams vitamin C (5 percent DV)
0.1 milligram manganese (5 percent DV)
0.1 milligram vitamin B6 (4 percent DV)
40.4 milligrams calcium (4 percent DV)
0.1 milligram riboflavin (3 percent DV)
11.1 milligrams magnesium (3 percent DV)
Additionally, it’s a decent source of dietary fiber, especially when you eat more than one cup at a time, which means it may have digestive benefits.
Considering it has a high percentage of water and electrolytes — including about 80 milligrams of sodium per cup, which is fairly high for a vegetable — it can help prevent dehydration symptoms, while also acting as a natural diuretic that reduces bloating.
Health Benefits
What are the benefits of eating celery? Here are some reasons to add this veggie to your diet:
1. May Help Lower High Cholesterol and Blood Sugar
Celery may have some cholesterol-lowering effects due to a unique compound called 3-n-butylphthalide (BuPh) that has been reported to have lipid-lowering action. Researchers believe this veggie likely has many other protective compounds too that are still emerging in research.
In one study, when rats were fed a high-fat diet for eight weeks, ones that were given celery extract showed significantly lower levels of lipids in their blood compared to the control group of rats that didn’t receive celery extract. The group supplementing with celery extract experienced a beneficial reduction in serum total cholesterol (TC), low-density lipoprotein cholesterol (LDL-C) and triglyceride (TG) concentrations.
Additionally, extracts made from this vegetable have been found to help significantly decrease plasma glucose levels in adults who are prediabetic.
2. Can Lower Inflammation
Celery contains antioxidants and polysaccharides that are known to act as anti-inflammatories, especially flavonoid and polyphenol antioxidants. Research indicates these support overall health, especially as someone ages, by fighting free radical damage (or oxidative stress) that can lead to cellular damage and inflammation.
Researchers have identified over a dozen different types of nutritional compounds and antioxidants that are responsible for the benefits of celery products. These include phenolic acids like caffeic acid and ferulic acid, plus flavanols like quercetin.
Due to its inflammation-lowering potential, celery may useful for treating a wide range of conditions that are made worse by inflammation, including:
joint pain (such as from arthritis)
gout
kidney and liver infections
skin disorders
irritable bowel syndrome
and more
Consuming flavonoids from plant foods has even been associated with reductions in inflammation affecting the brain.
3. May Help Prevent or Treat Hypertension
It’s believed that certain nutrients found in celery can help decrease blood pressure by acting as a smooth muscle relaxant and improving the flow of calcium and potassium into and out of cells. There’s also some evidence that celery extract can help blood vessels expand and contract, improve blood flow, and aid in overall heart health.
4. Can Help Prevent Ulcers
This vegetable may help prevent or reduce the formation of painful ulcers due to a special type of ethanol extract that is useful in protecting the lining of the digestive tract.
Researchers believe celery nourishes the stomach, colon and intestines due to the presence of chemical constituents, such as flavonoids, tannins, volatile oils and alkaloids. These compounds control the level of gastric acid released while also improving the level of protective mucus.
A 2010 study published in the Journal of Pharmaceutical Biology found that celery extract also has the ability to significantly replenish depleted levels of gastric mucus that is needed in the stomach lining to prevent tiny holes and openings from forming.
5. May Protect Liver Health
In one study, when rats were fed celery (along with chicory and barley), the rats experienced a reduction in the amount of dangerous fat buildup within the liver, as well as improvements in liver enzyme function and blood lipid levels.
Researchers found that the more celery, chicory and barley the rats in this particular study were given, the more their liver health improved.
6. May Have Benefits for Weight Loss
Celery is extremely low in calories and can be a valuable food to help you lose weight because of its ability to provide vital nutrients and help regulate lipid (fat) metabolism.
In addition to its nutritional content, especially its supply of antioxidants, electrolytes, and vitamins and minerals, it contains water and fiber that can help to make you feel full by adding volume to your meals. Eating celery whole provides more fiber than the juice, so this may be the best option.
7. Can Support Digestion and Reduce Bloating
Celery seeds contain an odorless and oily compound known as NBP that has a diuretic effect and helps the body detox. In a study involving rats published in the Journal of Medicinal Foods mentioned above, urine volume was significantly greater when rats were given celery extract compared to a control group.
The digestive benefits of celery are partly due to its diuretic effects — and also because it boosts circulation within the intestines, therefore helping improve digestion and relieving bloating and puffiness from water retention. Studies also suggest that when used in vegetable juice, it can provide polyphenols and fiber and that may have prebiotic-like effects, supporting the growth of beneficial probiotics.
Wondering, “But doesn’t it contain sodium?” Celery does have about 35 milligrams of sodium in one stalk, however this is a small amount in the scheme of things, especially if you eat a balanced diet.
Even most people on low-sodium diets can still enjoy this veggie, as long as they don’t eat excessive amounts.
8. Contains Antimicrobial Properties that Fight Infections
Celery seeds have actually been used for centuries as an herbal medicine with reported antibacterial effects. A 2009 report published in the Journal of Pharmacy and Pharmacology demonstrated that celery products contains special antimicrobial components.
There’s some evidence that it may also significantly purify and reduce the bacteria’s growth, naturally supporting immunity against bacterial infections.
9. Can Help Prevent Urinary Tract Infections
Because celery helps reduce uric acid and stimulates urine production, it’s beneficial for fighting bacterial infections within the digestive tract and reproductive organs. Similar to cranberries, which are known for fighting urinary tract infections (UTIs), celery may help prevent UTIs, as well as bladder disorders, kidney problems and possibly even cysts on reproductive organs.
10. May Have Anti-Cancer Effects
Celery is in the same plant family as cancer-protective vegetables like carrots, celery, fennel, parsley and parsnips, which all contain chemo-protective compounds called polyacetylenes. Early studies have shown that polyacetylenes help reduce toxicity and fight against cancer formation, specifically breast cancer, intestinal cancer and leukemia.
Polyacetlynes have many immune-boosting effects, including tumor-fighting abilities that stop mutated cells from proliferating. According to faculty of the Department of Agricultural Sciences at the Aarhus University of Denmark, “polyacetylenes have shown many interesting bioactivities including anti-inflammatory, antiplatelet-aggregatory, cytotoxic, antitumor activity, as well as activity against bacteria and mycoplasma.”
That’s not all. Celery contains flavonoids called apigenin and luteolin, which have been shown to induce death in cancer cells.
How to Buy/Store
Today, in North America, the type of celery most grown and eaten is the type called “pascal” while in Europe “celeriac” is more popular.
Interested in growing your own? It’s considered a long-season crop and somewhat hard to grow, since it needs constant moisture and can’t withstand heat very well. It grows in cool, moist climates best and can be found most times of the year, especially during the fall through winter months.
Knowing that it’s one of the most chemical-sprayed vegetables there is, always look for organic celery whenever possible to get the most benefits without consuming toxins and chemicals. The Environmental Working Group’s “Dirty Dozen” shows that it’s usually sprayed with multiple types of pesticides.
Here are some tips for buying celery and storing it at home:
When picking out celery, make sure the stalks are firm, bright green and aren’t too limber. If the stalks have their leaves attached still, look for brightly colored green leaves that are not wilting.
Don’t wash the stalks right away after bringing them home because this can cause them to go bad quicker. Store dry stalks, wrapped in a paper towel if you’d like, inside the refrigerator for about five to seven days at the most. After this time, celery tends to get limp, and its nutrient content starts to decrease.
It’s also not recommended to freeze this veggie because it easily wilts and becomes mushy once defrosted.
How to Use (Recipes)
Here’s how to eat celery once you take it home from the grocery store:
To clean and cut it, first discard the base that’s usually firm and white.
The leaves are a good source of vitamins and minerals just like the stalks, so don’t waste them! You can save the leaves and use these in recipes, such as soups, stews or a sauté.
Rinse the stalks and leaves well to remove any dirt and then cut the stalks into pieces.
How much celery should you eat per day? About one cup daily is a good amount, however you may wind up using more if you make celery juice often.
Celery Recipes:
Compared to boiling, roasting or blanching this veggie, steaming it is a better option as it keeps more antioxidants intact. Celery’s compounds, including its flavonoids and polyphenols, are delicate nutrients that can be lost when you overcook it.
It’s best to eat it raw or to lightly cook it, such as steaming it for a few minutes to soften it.
Not sure what to do with it once you’ve bought some? Try adding some to a salad, egg or tuna salad, a big pot of soup, stir-fries, smoothies, or celery juice.
It also makes a healthy, low-calorie snack when dipped in hummus or another spread.
Here are a few recipes to try:
Risks and Side Effects
Why might celery be bad for you? Although an allergy isn’t very common, celery is among a small group of foods that is associated with causing severe allergic reactions in some cases, similar to a peanut allergy.
When someone who is allergic to celery is exposed to its oils, exposure can cause potentially fatal side effects. Celery seeds contain the highest levels of allergen content, which is not destroyed during cooking, so it should be completely avoided by anyone who has a known food allergy.
Certain people may need to limit how much of this veggie they consume if they are sensitive to oxalates — for example, if they have a history of kidney stones. This is something to discuss with your doctor if it applies to you.
Conclusion
The benefits of celery are due to it being a good source of antioxidants and beneficial enzymes, in addition to vitamins and minerals, such as vitamin K, vitamin C, potassium, folate and vitamin B6.
It’s been shown to help support heart health, lower inflammation, fight ulcers, boost digestion, reduce bloating and more.
Due to its supply of polyphenols, fiber, antimicrobial properties and other compounds, it’s a good vegetable for gut health, immunity and more.
Try some in tuna or egg salad, soups, juices and smoothies. While juicing it is also an option, this will result in less fiber intake.
Article shared with permission from Dr. Axe


healthyholisticliving--2020-05-29--Unlock Your Hip Flexor: 5 Stretches to Reverse the Damage of Sitting

Do you sit for most of the day ?
Think about it .
Whether you ’ re driving to work or sitting at your desk ( at work ) , sitting takes up a big chunk of our day .
Unfortunately , too many hours in a seated position can lead to locked-up and overly-shortened hip flexors .
This leaves you feeling stiff , negatively affects your posture , and overtime can make you vulnerable to injuries and imbalances caused by misalignment .
Your hip flexors ( collectively known as the iliopsoas ) are the group of muscles in the @ @ @ @ @ @ @ , your hip flexor allows you to bend at the hip joint or raise your knees .
When we are sitting , our hip flexors stay in a rested contracted position and can “ lock ” over time .
So , how do you know if you have a “ locked ” or shortened hip flexor ?
These are the clues : • You can ’ t freely move your hips when trying certain exercises like running , lunging , or cycling .
• You aren ’ t standing all the way straight @ @ @ @ @ @ @ forward lean or you have a sway back because of an anteriorly tilted pelvis ) .
• You have lower back pain ( this is often caused by tight hips ) .
• The muscles in the front of your hips feel tender to the touch and/or sore all the time .
If any of these clues sound familiar , it ’ s time to unlock that hip flexor !
Try these five stretches to start reversing the damage and increase your flexibility .
5 Best Stretches to Unlock Your Hip Flexor For @ @ @ @ @ @ @ for 20 seconds and repeat 3 times per pose .
• Stand on your right foot and take a big step back with your left .
• Touch your fingertips down to the floor on the inside of your right foot .
• Press your hips forward to make the line from your shoulders to foot completely straight .
Tip : For a deeper stretch , you can lower your elbows to the ground .
For the best stretch , keep the back knee as straight as possible and your heel reaching back @ @ @ @ @ @ @ that you can hold on for balance support .
( This is optional , but it ’ s nice not to have to worry about or focus on balance when trying to get a good stretch . )
• Bend your right knee and catch your right foot behind you with your right hand .
• Pull your foot towards your butt as you point your knee straight down towards the ground .
• Press your hips forward to create a straight line from your shoulder to your knee .
• Breathe deeply @ @ @ @ @ @ @ other side .
Tip : Don ’ t worry about bringing your heel all the way to your butt .
The main action for this stretch is to press your hips forward and create that straight line in the front of your body .
If you feel any knee pain when bending your knee this deeply , try using a strap or belt to hold your foot up instead , and focus on the action of your hips .
• Take a wide stance with your toes pointed outward .
• Squat down @ @ @ @ @ @ @ ground .
• Press your knees outward to stretch your hips and inner thighs .
Tip : Do not round your lower back during this stretch .
Although the focus here is on the inner thighs , it ’ s best if you can keep a tight core and straight spine .
Make sure not to lift your heels off the ground , and keep the pressure evenly distributed through the heels and balls of your feet .
• Kneel on the ground with knees about hips distance apart .
• Place your @ @ @ @ @ @ @ .
• Press forward as you lean back with your upper body .
Tip : This stretch can also be done standing .
Tighten your butt muscles and press your hips forward to intensify the stretch .
Hold this stretch for 20 seconds on each side , repeat 3x .
• Lie on your side and prop yourself up with the bottom forearm .
• Keep your bottom leg straight and rested on the ground .
• Bend the knee of your top leg and catch that foot with your hand .
Tip @ @ @ @ @ @ @ a better stretch .
Resist the urge to stick your belly out forward .
Instead of pressing your foot towards your butt , keep it stationary and press your foot back as leverage to press your hips forward .
How often should you stretch like this to “ unlock ” your hip flexor ?
The answer is : it depends on you !
For some , doing a good stretch-out like this once per week could be enough , others might prefer to do it daily or every other day .
You should @ @ @ @ @ @ @ one or two sessions , but try to think of this as an ongoing practice that will continue to benefit you for the rest of your life .
At any frequency that you choose , some stretching will always be more beneficial than none at all .
Creating a healthy , functional and mobile body is all about balance .
If you find yourself sitting more than usual and feeling tight in the hips , keep this stretch routine handy to bring your body back to balance .
Share these stretches with anyone @ @ @ @ @ @ @ .

Do you sit for most of the day? Think about it. Whether you’re driving to work or sitting at your desk (at work), sitting takes up a big chunk of our day.
Unfortunately, too many hours in a seated position can lead to locked-up and overly-shortened hip flexors. This leaves you feeling stiff, negatively affects your posture, and overtime can make you vulnerable to injuries and imbalances caused by misalignment.
Your hip flexors (collectively known as the iliopsoas) are the group of muscles in the front of your hips. When contracted, your hip flexor allows you to bend at the hip joint or raise your knees.
When we are sitting, our hip flexors stay in a rested contracted position and can “lock” over time. So, how do you know if you have a “locked” or shortened hip flexor?
These are the clues:
Your hips feel stiff and/or tight.
You can’t freely move your hips when trying certain exercises like running, lunging, or cycling.
You aren’t standing all the way straight (your posture is in a slight forward lean or you have a sway back because of an anteriorly tilted pelvis).
You have lower back pain (this is often caused by tight hips).
The muscles in the front of your hips feel tender to the touch and/or sore all the time.
If any of these clues sound familiar, it’s time to unlock that hip flexor! Try these five stretches to start reversing the damage and increase your flexibility.
5 Best Stretches to Unlock Your Hip Flexor
For the stretches below, hold each pose for 20 seconds and repeat 3 times per pose.
Runner’s Lunge
Stand on your right foot and take a big step back with your left. Touch your fingertips down to the floor on the inside of your right foot. Press your hips forward to make the line from your shoulders to foot completely straight. Switch sides and repeat.
Tip: For a deeper stretch, you can lower your elbows to the ground. For the best stretch, keep the back knee as straight as possible and your heel reaching back.
Wall-Supported Standing Quad Stretch
Stand near a wall so that you can hold on for balance support. (This is optional, but it’s nice not to have to worry about or focus on balance when trying to get a good stretch.) Bend your right knee and catch your right foot behind you with your right hand. Pull your foot towards your butt as you point your knee straight down towards the ground. Press your hips forward to create a straight line from your shoulder to your knee. Breathe deeply as you stretch and repeat on the other side.
Tip: Don’t worry about bringing your heel all the way to your butt. The main action for this stretch is to press your hips forward and create that straight line in the front of your body. If you feel any knee pain when bending your knee this deeply, try using a strap or belt to hold your foot up instead, and focus on the action of your hips.
Standing Frog Hip Stretch
Take a wide stance with your toes pointed outward. Squat down until your thighs are parallel with the ground. Press your knees outward to stretch your hips and inner thighs.
Tip: Do not round your lower back during this stretch. Although the focus here is on the inner thighs, it’s best if you can keep a tight core and straight spine. Make sure not to lift your heels off the ground, and keep the pressure evenly distributed through the heels and balls of your feet.
Modified Camel Hip Stretch
Kneel on the ground with knees about hips distance apart. Place your hands on the back of your hips. Press forward as you lean back with your upper body.
Tip: This stretch can also be done standing. Tighten your butt muscles and press your hips forward to intensify the stretch.
Side-Lying Quad Hip Stretch
Hold this stretch for 20 seconds on each side, repeat 3x.
Lie on your side and prop yourself up with the bottom forearm. Keep your bottom leg straight and rested on the ground. Bend the knee of your top leg and catch that foot with your hand. Press your hips forward.
Tip: Keep your abs tight to get a better stretch. Resist the urge to stick your belly out forward. Instead of pressing your foot towards your butt, keep it stationary and press your foot back as leverage to press your hips forward.
Final Notes
How often should you stretch like this to “unlock” your hip flexor? The answer is: it depends on you!
For some, doing a good stretch-out like this once per week could be enough, others might prefer to do it daily or every other day.
You should start to notice significant improvement after just one or two sessions, but try to think of this as an ongoing practice that will continue to benefit you for the rest of your life.
At any frequency that you choose, some stretching will always be more beneficial than none at all.
Creating a healthy, functional and mobile body is all about balance. If you find yourself sitting more than usual and feeling tight in the hips, keep this stretch routine handy to bring your body back to balance.
Share these stretches with anyone else you know who sits too much.
Article shared with permission from Paleohacks


healthyholisticliving--2020-06-01--Around 100,000 Mongooses Are Killed To Make Paintbrushes From Their Hair. Cruelty In The Name Art?

In this day and age , as a responsible consumer , there are so many things to look out for .
When trying to live a cruelty-free life , being aware of the providence of the goods you buy can not be overstated .
Many people are waking up to this sad fact : we can ’ t trust that the things we buy are manufactured in an ethical way .
As the saying goes… folks love the sizzle and they love the taste , but no one wants to know how the sausage is made .
For a long @ @ @ @ @ @ @ lulling us into a false sense of “ don ’ t worry , we ’ ve got this handled ” .
But their ethics aren ’ t up to snuff .
If we really knew how it was being “ handled ” , we might go another way .
Yes , the world has begun waking up to how the metaphorical sausage is made .
People are taking a more active role in selecting the products they buy , and they ’ re doing it with an eye toward kindness .
This new @ @ @ @ @ @ @ : Everything from choosing all-natural ingredients for the food they eat , to selecting cruelty-free products for use in all areas of their lives .
Even art supplies are something to consider .
If you ’ re a painter , you may already know that mongoose fur makes a great paintbrush .
You may also be aware that the process by which that fur is obtained is unimaginably cruel… not to mention unnecessary .
Synthetic brushes , it is agreed by many , are just as good .
( 1 ) Since the @ @ @ @ @ @ @ in India .
Since that time , the harvesting of them in any way ( hunting , selling , buying ) has been prohibited .
Of course , that hasn ’ t stopped the black market .
Though no one can be too sure what the real numbers are in the illegal mongoose trade , Wildlife Trust of India has data from the early 2000s that shows about 50,000 mongooses being killed annually in order to support the black market for paintbrushes .
( 1 ) “ The production of mongoose-hair brushes is @ @ @ @ @ @ @ , of the Wildlife Trust of India .
“ The domestic trade is down , but international trade is what drives the trade .
Mongoose brushes are considered fine brushes by artists across the world.
” ( 1 ) When hunters are harvesting mongooses , they first trap them in a snare or net .
Then they club them to death .
After that , they pull the fur right out of the mongoose ’ s skin and reserve the meat for themselves .
They sell the fur to an intermediary who sells @ @ @ @ @ @ @ one mongoose produces just a small handful of fur .
It bears repeating that cruelty-free alternatives are available .
Many brands have come up with their own mix of natural hair that is meant to mimic the coveted “ not too rough , not too soft , just right ” mongoose hair , while others have found a solution in 100 % synthetic materials .
Some artists insist there is nothing like the real thing , but there are plenty who are more than happy with the performance of a cruelty-free implement .
@ @ @ @ @ @ @ to each of us , to become conscious of what ’ s out there and to make decisions that align with our intentions in life , whatever those may be .
When we know better we can do better , and that ’ s what this business of waking up is all about .

In this day and age, as a responsible consumer, there are so many things to look out for. When trying to live a cruelty-free life, being aware of the providence of the goods you buy cannot be overstated. Many people are waking up to this sad fact: we can’t trust that the things we buy are manufactured in an ethical way.
As the saying goes… folks love the sizzle and they love the taste, but no one wants to know how the sausage is made. For a long time, brands and manufacturers have been lulling us into a false sense of “don’t worry, we’ve got this handled”. But their ethics aren’t up to snuff. If we really knew how it was being “handled”, we might go another way.
Yes, the world has begun waking up to how the metaphorical sausage is made. People are taking a more active role in selecting the products they buy, and they’re doing it with an eye toward kindness. This new awareness is informing all manner of choices: Everything from choosing all-natural ingredients for the food they eat, to selecting cruelty-free products for use in all areas of their lives.
The Mongoose Paintbrush: NOT Cruelty-Free
Even art supplies are something to consider. If you’re a painter, you may already know that mongoose fur makes a great paintbrush. You may also be aware that the process by which that fur is obtained is unimaginably cruel… not to mention unnecessary. Synthetic brushes, it is agreed by many, are just as good. (1)
Since the early 1970s, mongooses have been protected in India. Since that time, the harvesting of them in any way (hunting, selling, buying) has been prohibited. Of course, that hasn’t stopped the black market.
Though no one can be too sure what the real numbers are in the illegal mongoose trade, Wildlife Trust of India has data from the early 2000s that shows about 50,000 mongooses being killed annually in order to support the black market for paintbrushes. (1)
“The production of mongoose-hair brushes is still ongoing,” says Jose Louies, of the Wildlife Trust of India. “The domestic trade is down, but international trade is what drives the trade. Mongoose brushes are considered fine brushes by artists across the world.” (1)
**Trigger warning: descriptions of animal violence**
When hunters are harvesting mongooses, they first trap them in a snare or net. Then they club them to death. After that, they pull the fur right out of the mongoose’s skin and reserve the meat for themselves. They sell the fur to an intermediary who sells it to illegal manufacturers. But, one mongoose produces just a small handful of fur.
A Synthetic Mongoose Paintbrush: Now We’re Talking!
It bears repeating that cruelty-free alternatives are available. Many brands have come up with their own mix of natural hair that is meant to mimic the coveted “not too rough, not too soft, just right” mongoose hair, while others have found a solution in 100% synthetic materials. Some artists insist there is nothing like the real thing, but there are plenty who are more than happy with the performance of a cruelty-free implement. (1)
The choice is up to each of us, to become conscious of what’s out there and to make decisions that align with our intentions in life, whatever those may be. When we know better we can do better, and that’s what this business of waking up is all about.


healthyholisticliving--2020-06-01--Canadian Government Buys Hotels to House Homeless People—And Also Rehire Workers

A British Columbia organization converted a hotel for homeless people in a bold , sustained movement to support vulnerable populations .
While the coronavirus pandemic is impacting communities throughout the globe , homeless people especially feel the effects .
BC Housing , in partnership with local government , has been working since 1967 to ensure all citizens can find affordable housing .
Because this mission is now more critical than ever , purchased hotels offer an inventive solution to provide homes and jobs for BC residents .
( 1 ) In Victoria , British Columbia , the Province saw a @ @ @ @ @ @ @ neighbors .
A Comfort Inn Hotel will be the newest temporary accommodations for those in need .
“ Everyone deserves to have safe , stable housing they can afford , ” says Selina Robinson , Minister of Municipal Affairs and Housing .
“ This site offers great potential to deliver a mix of permanent housing to meet the needs of people in Victoria.
” In the short term , 65 rooms will give those sleeping on the streets with more than just a warm bed .
Since homeless people often lack access to @ @ @ @ @ @ @ project provides extra services .
Programs at the hotel for homeless will include free meals , healthcare services , storage for personal belongings , addiction treatment , and more .
The building itself will boast a working staff 24/7 , providing a sense of security to residents and the surrounding neighborhood .
As of May 13 , 2020 , over 200 people have been moved from nearby homeless encampments to the hotel .
Although the purchase of the hotel cost the BC government about $ 18.5 million , the resulting benefits are invaluable @ @ @ @ @ @ @ Social Development and Poverty Reduction , is confident that this newly acquired property will be worth the cost .
“ The purchase of the Comfort Inn , combined with medical and social supports , ” Simpsons told BC Housing , “ will help people make the transition from the street to permanent housing.
” ( 2 ) As global governments are working to reduce the spread of COVID-19 , British Columbia is stepping up .
So far , the Province has taken concrete actions to protect its citizens .
For example , a @ @ @ @ @ @ @ ensures that loss of income doesn ’ t leave tenants out on the streets .
For those already struggling with homelessness , extra measures will help protect them .
Since those without homes rarely have access to the same cleanliness standards as others , COVID-19 presents an unprecedented challenge .
Additionally , homeless people tend to have greater health risks that compound the danger of the virus .
To help prevent the spread , BC Housing ’ s residential facilities provide increased screenings and cleaning measures .
Getting more people off the streets @ @ @ @ @ @ @ helps to control the outbreak .
( 3 ) Aside from pandemic concerns , protecting vulnerable populations is of prime concern for the BC government .
Indigenous people , women fleeing violence , and those struggling with mental illness and substance abuse issues are especially susceptible .
Affordable housing is a serious problem that BC Housing continues to address .
To date , the organization has subsidized over 17,000 shelter places like the Comfort In Hotel for homeless populations .
The organization is hopeful that this program will continue to resolve the ongoing @ @ @ @ @ @ @ ( 4 )

A British Columbia organization converted a hotel for homeless people in a bold, sustained movement to support vulnerable populations. While the coronavirus pandemic is impacting communities throughout the globe, homeless people especially feel the effects.
BC Housing, in partnership with local government, has been working since 1967 to ensure all citizens can find affordable housing. Because this mission is now more critical than ever, purchased hotels offer an inventive solution to provide homes and jobs for BC residents. (1)
Transforming A Comfort Inn Hotel For Homeless Communities
In Victoria, British Columbia, the Province saw a great opportunity to care for its homeless neighbors. A Comfort Inn Hotel will be the newest temporary accommodations for those in need. “Everyone deserves to have safe, stable housing they can afford,” says Selina Robinson, Minister of Municipal Affairs and Housing. “This site offers great potential to deliver a mix of permanent housing to meet the needs of people in Victoria.”
In the short term, 65 rooms will give those sleeping on the streets with more than just a warm bed. Since homeless people often lack access to important resources, BC Housing’s project provides extra services. Programs at the hotel for homeless will include free meals, healthcare services, storage for personal belongings, addiction treatment, and more. The building itself will boast a working staff 24/7, providing a sense of security to residents and the surrounding neighborhood.
As of May 13, 2020, over 200 people have been moved from nearby homeless encampments to the hotel. Although the purchase of the hotel cost the BC government about $18.5 million, the resulting benefits are invaluable. Shane Simpson, the Minister of Social Development and Poverty Reduction, is confident that this newly acquired property will be worth the cost. “The purchase of the Comfort Inn, combined with medical and social supports,” Simpsons told BC Housing, “will help people make the transition from the street to permanent housing.” (2)
Helping British Columbians During COVID-19
As global governments are working to reduce the spread of COVID-19, British Columbia is stepping up. So far, the Province has taken concrete actions to protect its citizens. For example, a ban on evictions in BC Housing-managed properties ensures that loss of income doesn’t leave tenants out on the streets. For those already struggling with homelessness, extra measures will help protect them.
Since those without homes rarely have access to the same cleanliness standards as others, COVID-19 presents an unprecedented challenge. Additionally, homeless people tend to have greater health risks that compound the danger of the virus. To help prevent the spread, BC Housing’s residential facilities provide increased screenings and cleaning measures. Getting more people off the streets and transitioning them to permanent homes also helps to control the outbreak. (3)
Protecting The Vulnerable
Aside from pandemic concerns, protecting vulnerable populations is of prime concern for the BC government. Indigenous people, women fleeing violence, and those struggling with mental illness and substance abuse issues are especially susceptible. Affordable housing is a serious problem that BC Housing continues to address.
To date, the organization has subsidized over 17,000 shelter places like the Comfort In Hotel for homeless populations. The organization is hopeful that this program will continue to resolve the ongoing poverty problems experienced by BC citizens. (4)


healthyholisticliving--2020-06-01--Drone Footage Reveals Over 100 Whales Trapped In Secret Underwater “Jails”

Drone footage of almost 100 whales being kept in underwater “ jails ” off of the coast of Russia sparked international outrage in November 2018 .
Eleven orcas and 87 beluga whales were being kept in small pens in Srednyaya Bay in Russia ’ s Far East .
( 1 ) The whales were caught in the summer of 2018 by four Russian firms that supply marine animals to aquariums .
In Russia , it is legal to capture whales only for scientific or educational purposes .
It is illegal to sell them to aquariums in other countries .
Some @ @ @ @ @ @ @ to sell the whales to marine amusement parks in China .
Orca sales bring in millions of dollars , while belugas are worth tens of thousands of dollars .
( 1 , 2 ) There was ample concern for the whales ’ health as they languished in their tiny underwater cells .
Drone footage showed ice in and around their pens , causing fear that the whales were suffering from hypothermia .
( 1 , 2 ) While both types of whales are accustomed to cold water , they swim many miles each @ @ @ @ @ @ @ They were not able to do that in the sea pens .
And orcas usually migrate south to warmer water for the winter .
( 1 ) Some of the drone footage showed lesions on and around some of the orcas ’ dorsal fins .
Marine scientists looked at the video and said the lesions could be frostbite , a fungal or bacterial infection , or both .
( 1 ) Veterinarian Tatyana Denisenko , a professor at the Moscow-based Academy of Veterinary Medicine and Biotechnology , visited the facility where the whales @ @ @ @ @ @ @ the water and the orcas ’ lesions .
“ The skin of most of the 11 killer whales is thickly seeded with various microorganisms , ” she said .
This led her to believe that the whales ’ food was being left in their pens and rotting .
Then , it was infecting their skin .
( 1 ) For some time , the fate of the whales was unknown .
The Russian government took several months to determine whether or not the firms had captured the whales illegally .
Finally , on @ @ @ @ @ @ @ government announced that it would work with two American NGOs to release the whales back into the wild .
( 1 ) Over a period of four and a half months , 97 of the whales were released back into the sea .
The whales were released in small groups and monitored by 70 specialists .
Each whale had two people monitoring it during transport .
Additionally , all of the whales were equipped with a GPS tracker before their release .
( 3 ) The Russian government and NGOs completed the release @ @ @ @ @ @ @ 10 of the orcas and 37 of the belugas were released at their point of capture in the Sea of Okhotsk .
The other 50 belugas were released at Uspeniya Bay due to “ weather and funding concerns ” , according to National Geographic .
( 3 ) One of the orcas , Kirill , went missing in late February 2019 .
The owners of the facility filed a police report and said they believed he had escaped .
Environmentalists who work with Free Russian Whales and know the facility well said that @ @ @ @ @ @ @ would have been able to escape .
Kirill had been ill for several months .
He has still not been found .
( 3 )

Drone Footage of “Whale Jail”
Drone footage of almost 100 whales being kept in underwater “jails” off of the coast of Russia sparked international outrage in November 2018. Eleven orcas and 87 beluga whales were being kept in small pens in Srednyaya Bay in Russia’s Far East. (1)
The whales were caught in the summer of 2018 by four Russian firms that supply marine animals to aquariums. In Russia, it is legal to capture whales only for scientific or educational purposes. It is illegal to sell them to aquariums in other countries. Some environmental organizations believe that the firms planned to sell the whales to marine amusement parks in China. Orca sales bring in millions of dollars, while belugas are worth tens of thousands of dollars. (1, 2)
Whales’ Health in Jeopardy
There was ample concern for the whales’ health as they languished in their tiny underwater cells. Drone footage showed ice in and around their pens, causing fear that the whales were suffering from hypothermia. (1, 2)
While both types of whales are accustomed to cold water, they swim many miles each day, which keeps them warm. They were not able to do that in the sea pens. And orcas usually migrate south to warmer water for the winter. (1)
Some of the drone footage showed lesions on and around some of the orcas’ dorsal fins. Marine scientists looked at the video and said the lesions could be frostbite, a fungal or bacterial infection, or both. (1)
Veterinarian Tatyana Denisenko, a professor at the Moscow-based Academy of Veterinary Medicine and Biotechnology, visited the facility where the whales were kept. She took samples from the water and the orcas’ lesions. “The skin of most of the 11 killer whales is thickly seeded with various microorganisms,” she said. This led her to believe that the whales’ food was being left in their pens and rotting. Then, it was infecting their skin. (1)
Whales Released Back Into the Wild
For some time, the fate of the whales was unknown. The Russian government took several months to determine whether or not the firms had captured the whales illegally. Finally, on April 8, 2019, the Russian government announced that it would work with two American NGOs to release the whales back into the wild. (1)
Over a period of four and a half months, 97 of the whales were released back into the sea. The whales were released in small groups and monitored by 70 specialists. Each whale had two people monitoring it during transport. Additionally, all of the whales were equipped with a GPS tracker before their release. (3)
The Russian government and NGOs completed the release process on November 10, 2019. 10 of the orcas and 37 of the belugas were released at their point of capture in the Sea of Okhotsk. The other 50 belugas were released at Uspeniya Bay due to “weather and funding concerns”, according to National Geographic. (3)
One of the orcas, Kirill, went missing in late February 2019. The owners of the facility filed a police report and said they believed he had escaped. Environmentalists who work with Free Russian Whales and know the facility well said that it’s unlikely that the orca would have been able to escape. Kirill had been ill for several months. He has still not been found. (3)


healthyholisticliving--2020-06-01--Decoding An Apology: 4 Types Of False Apologies

Apologies permeate our lives .
We all make mistakes , from the latest celebrity scandal to your Starbucks barista messing up your order .
But not all apologies are created equal .
Part of the reason so many of us can get stuck in toxic relationships is because of apologies .
When you are a healthy person , your apologies stem from a genuine place of remorse and wanting to do better .
When you are a toxic person , your apologies are about something else .
The cycle of abuse involves a reconciliation stage : where the abuser tries @ @ @ @ @ @ @ victims to stay .
Part of that is an apology–but it will almost never be genuine .
( 1 ) Below are four types of false apologies to be aware of .
“ I ’ m sorry , but ” is the most common form of this apology , but there ’ s also variations .
“ I ’ m sorry you .
.
.
” or “ I ’ m sorry if.
” • None “ I ’ m sorry if your feelings were hurt.
” • None “ I ’ m @ @ @ @ @ @ @ my fault.
” • None “ I am sorry , but you ’ re misunderstanding.
” • None “ I ’ m sorry , but I didn ’ t mean it.
” These apologies are about denying responsibility .
“ If ” often functions in the same way as “ you ” –it ’ s implying that you are the problem .
If you ’ re upset , it ’ s a choice you ’ re making .
You are behaving in a way that ’ s unreasonable or unfair .
“ But @ @ @ @ @ @ @ re sorry , but there ’ s a reason that they didn ’ t do anything that bad .
The but negates the apology , by implying there are circumstances that justify it .
According to Psychology Today , it “ cancels out an apology , and nearly always introduces a criticism or excuse.
” ( 2 , 3 ) If you ’ ve been in a relationship with a toxic person , this is familiar .
The apology stops being an acknowledgment of wrongdoing and becomes an amateur theatre production .
• @ @ @ @ @ @ @ person in the world.
” • None “ The world would be better off without me in it.
” An over apology is the exact opposite of the goal of a real apology : ” acknowledging the feelings of the hurt party without overshadowing them with your own pain or remorse.
” The over apology is all about putting their own feelings on center stage .
It stops being about them apologizing to you and becomes you comforting them .
The act of apologizing has made them a victim of you .
It @ @ @ @ @ @ @ .
It gaslights you into thinking that asking for an apology is an act of violence against them–and that you can ’ t do it .
( 3 ) This apology isn ’ t an acknowledgment of wrong–it ’ s currency .
• None “ If I apologize , you need to drop this.
” • None “ You have to admit this was your fault , then I ’ ll apologize.
” • None “ If I apologize , you just need to give me what I want.
” An apology is @ @ @ @ @ @ @ not to do it again .
If the apology comes with conditions , it ’ s not meeting these requirements .
If you genuinely feel what you did was wrong , you don ’ t need a favor to acknowledge it .
This kind of apology is designed to shut you up .
( 2 ) • None “ Mom told me I had to apologize.
” It implies that they don ’ t believe they ’ re wrong .
Even worse , someone else has told them they are in the wrong @ @ @ @ @ @ @ to apologize .
That person ’ s opinion of their behavior is more important than your feelings .
( 2 ) You deserve better than to be treated this way !
The next time you find yourself on the receiving end of a false apology , don ’ t take it personally .
But do take it into consideration , strongly .

Apologies permeate our lives. We all make mistakes, from the latest celebrity scandal to your Starbucks barista messing up your order. But not all apologies are created equal.
Part of the reason so many of us can get stuck in toxic relationships is because of apologies. When you are a healthy person, your apologies stem from a genuine place of remorse and wanting to do better. When you are a toxic person, your apologies are about something else. The cycle of abuse involves a reconciliation stage: where the abuser tries to make things right to convince their victims to stay. Part of that is an apology–but it will almost never be genuine. (1)
Below are four types of false apologies to be aware of.
Sorry, But. . .
“I’m sorry, but” is the most common form of this apology, but there’s also variations. “I’m sorry you. . .” or “I’m sorry if.”
Examples
“I’m sorry if your feelings were hurt.”
“Sorry you felt offended.”
“I’m sorry, but it’s not my fault.”
“I am sorry, but you’re misunderstanding.”
“I’m sorry, but I didn’t mean it.”
Why It’s Toxic
These apologies are about denying responsibility. “If” often functions in the same way as “you”–it’s implying that you are the problem. If you’re upset, it’s a choice you’re making. You are behaving in a way that’s unreasonable or unfair. “But” is the same. They’re sorry, but there’s a reason that they didn’t do anything that bad. The but negates the apology, by implying there are circumstances that justify it. According to Psychology Today, it “cancels out an apology, and nearly always introduces a criticism or excuse.” (2, 3)
Over Apologizing
If you’ve been in a relationship with a toxic person, this is familiar. The apology stops being an acknowledgment of wrongdoing and becomes an amateur theatre production.
Examples
“I’m the worst person in the world.”
“I’m a monster.”
“I don’t deserve your forgiveness.”
“The world would be better off without me in it.”
Why It’s Toxic
An over apology is the exact opposite of the goal of a real apology: ”acknowledging the feelings of the hurt party without overshadowing them with your own pain or remorse.” The over apology is all about putting their own feelings on center stage. It stops being about them apologizing to you and becomes you comforting them. The act of apologizing has made them a victim of you. It’s a manipulative and abusive tactic. It gaslights you into thinking that asking for an apology is an act of violence against them–and that you can’t do it. (3)
The Bargaining Apology
This apology isn’t an acknowledgment of wrong–it’s currency.
Examples
“If I apologize, you need to drop this.”
“You have to admit this was your fault, then I’ll apologize.”
“If I apologize, you just need to give me what I want.”
Why It’s Toxic
An apology is supposed to be
An acknowledgment of wrongdoing. A promise not to do it again.
If the apology comes with conditions, it’s not meeting these requirements. If you genuinely feel what you did was wrong, you don’t need a favor to acknowledge it. This kind of apology is designed to shut you up. (2)
The Forced Apology
Examples
“Mom told me I had to apologize.”
“My friends said I was wrong.”
Why It’s Toxic
It implies that they don’t believe they’re wrong. Even worse, someone else has told them they are in the wrong, and so they’ve come to apologize. That person’s opinion of their behavior is more important than your feelings. (2)
You deserve better than to be treated this way! The next time you find yourself on the receiving end of a false apology, don’t take it personally. But do take it into consideration, strongly.