A simple breathing technique called "box breathing" can reduce anxiety and is useful when feeling overwhelmed or stressed. Equal breathing, or "box breathing," is an ancient yoga practice known as sama vritti pranayama. The name comes from the breath having equal parts and is a strategy Navy Seals use to stay calm and focused. Box breathing also goes by other names:
Equal breathing
Four-square breathing
Square breathing
4×4 breathing
4-4-4-4 breathing
Many yoga breathing techniques, known as pranayama, are effective tools for lowering anxiety. Focused breath control can increase attention, calm the body and mind, and lower stress. Box breathing is a useful technique for beginners and experienced practitioners alike.
Find a comfortable seated position. This exercise should not be painful or straining–if it is, stop it or try fewer counts. You can set a timer for five minutes to help you keep track of how long you are practicing box breathing, or simply do this technique regularly for a few minutes a day.
1. Breathe out slowly, releasing all the air in your lungs.
2. Breathe in through your nose, and slowly count to four in your mind. Notice your lungs filling with air.
3. Pause here and gently hold your breath as you slowly count to four in your mind.
4. Breathe out slowly for a count of four.
5. Pause here and gently hold your breath, and slowly count to four in your mind.
6. Repeat for five cycles or if you've set a timer until your timer finishes.
Box breathing can be done when you're feeling rushed or under pressure-- whether you are waiting in line, commuting on public transportation, or traveling on a flight. Like all breathing techniques, the more regularly you practice the skill, the more readily your body can access your calming system during times of stress. Think of it like working out your relaxation muscle so that it can be there for you when you most need it.
Yoga breathing is a useful tool as part of a broader set of "bottom-up approaches" to counteract the negative effects of stress and anxiety. Bottom-up approaches activate the body's natural underlying "relaxation response." Stress and anxiety put the mind and body in a state of panic, like a fire alarm, and activate the body's "fight or flight" response through the sympathetic nervous system, releasing a cascade of neurohormones and biochemicals throughout the entire body. Boxed breathing activates instead the parasympathetic nervous system, the counteracting system that steps to soften or shut down the alarm, leading to a calmer and more relaxed body and mind.
It has long been known that sport and physical activity have a positive impact on people’s mental health, and a lot of research shows that. However, competitive sports can generate levels of stress and anxiety that affect sports performance.
In order to prevent stress and pressure from becoming an obstacle to athletic performance, it is important to develop a calm and relaxed mind. In this article we will discuss how you want to bring back and improve your mind to make game improvements.
What is force and how does it affect game performance?
Stress is the body’s natural response to a perceived threat or challenge. When athletes experience stress, they may experience various physical and mental symptoms, such as rapid heartbeat, excessive sweating, nervousness, fear, among others.
If stress is not properly managed, it can negatively affect athletic performance. Some of the effects of stress on sports include:
Difficult to focus
Reduced energy and causes
Loss of confidence
Increased risk of injury
Decreased coordination and motor skills
What is the mind, what is the use of the joke?
The mind is the ability to maintain full awareness of the present moment, without judging or being distracted by the thoughts and feelings that arise in the mind. Mind training can be very beneficial for athletes, helping them to focus better and remain calm in stressful situations. Some of the benefits of playing the game include memory training;
Improved concentration and focus
Reduction of stress and anxiety
Increased body awareness
Improved decision making
Increased self-confidence
Tips to reduce stress and improve memory in the game
There are many techniques that athletes can use to reduce stress and improve memory during the game. Here are some of the most effective techniques;
relaxation techniques
Relaxation techniques, such as progressive muscle relaxation, deep breathing, and deep breathing can be more effective in reducing stress and anxiety. Athletes can use these techniques before competition or breaks to reduce muscle tension and improve concentration.
Photo: Canvas
spirit exercises
Breathing is a powerful tool for reducing stress and correcting the mind. Athletes can practice deep breathing exercises to reduce anxiety and improve concentration. Breathing exercises can also be used to improve recovery after exercise.
meditation and visualization
Meditation and visualization are effective techniques for improving the mind and reducing stress. Meditation can help athletes focus on the present moment and reduce distracting thoughts. Visualization, for its part, can practice sports skills and visualize success in athletics.
Planning and organization
Until the football team and the fear of the homework or from the developer. Athletes plan their training and preparation in advance, which can help them feel more confident and secure.
Tips for better sleep quality
Quality sleep is essential to the health and well-being of athletes. Lack of sleep can increase energy and decrease concentration. Some tips for better sleep include:
Establish a sleep routine
Avoid caffeine and alcohol before bed
Establish a comfortable and quiet sleep environment
End exposed electronic devices in front of the bed
Photo: Unsplash // Tânia Mousinho
conclusions
In summary, stress and anxiety negatively affect athletic performance. However, athletes can reduce stress and improve their mood using a variety of techniques, including relaxation, breathing, meditation, visualization, planning and organization, and improving the quality of sleep.
By integrating these skills into their daily training routine, athletes can improve their ability to cope with stressful situations and increase their athletic performance.
The Wild Times retreat promises rest, relaxation and wisdom (Dorothy Herson)
Up to 75 per cent of women experience premenstrual syndrome. I’m one of them. During my menstrual cycle, I also experience a significant worsening in my bipolar disorder symptoms (a problem well documented among people with bipolar). The result is often extreme mood swings and heightened anxiety, along with severe pain and discomfort. Over the years I have tried to manage my PMS with medication, diets, exercise and varying forms of therapy, failing to find a lasting model of relief.
The Wild Times retreat was founded by qualified yoga instructor Jenny Clarke in 2020. In an age of anxiety and burnout, her retreats focus on resting and regrounding guests through reconnection with nature. One retreat in particular – the Resilience and Cold Water Retreat for Women – promises that “you will leave knowing that you are stronger and more resilient than you thought, rested and ready for whatever life throws at you”. It also offers techniques that help “overcome PMS symptoms”. Given my background, I am keen to sign up.
On the first day of the retreat, we huddle into the lounge for our first seminar with Georgie, who specialises in female physiology and is a master instructor of the Oxygen Advantage method, a technique focused on improving breathing day to day. Georgie tells us that “due to constant stimulation and an endless bombardment of notifications and technology”, most of us are trapped “in an adrenalised loop of fight or flight from the moment we wake up”.
This might sound bad. It gets worse. Not only does the modern world bombard us with an overwhelming cacophony of unmanageable sensations, but – as Georgie points out – women suffer its horrors worse than men. Women consistently report being more stressed than men and are twice as likely to receive a diagnosis of anxiety or depression. This “stress gap” is caused by vast disparities in emotional labour between the genders and, as Georgie elucidates, “because 75 per cent of unpaid work is done by women”. Additionally, stress is thought to be a major contributing factor behind severe PMS symptoms.
Jenny explains that the weekend schedule is designed to help women reduce stress levels and offer “practical, realistic techniques to integrate into normal life”. Through breathwork rituals, yoga, cold water exposure and seminars we will learn what they see as the pillars of stress regulation. Awareness. Regulation. Transformation.
This all takes place on the eastern shores of Coniston Water, in the Lake District, where we are based for our three-night retreat. We’re staying at Lanehead, a Victorian mansion with high white ceilings and crackling marble-edged fireplaces. This estate and its original residents inspired the work of novelist Arthur Ransome, and the on-site studio where we practise flying pigeon pose has (somewhat creatively) been christened Swallows and Artisans.
We go on a long rambling walk around Tarn Hows. Circle a fire pit by moonlight. Scribble thoughts in our Wild Times journals. Jenny nurtures an environment of simplicity – at odds with the sponsored Spandex and designer Lycra that hallmark so much of the wellness industry. She invites us to digitally detox. To nestle into oversized hoodies. To shrug off layers of conditioned performance and productivity.
We double inhale. Exhale. Inhale. Exhale. Following Georgie’s voice as she repeats this sequence
Our resourceful free range chef Beth Al Rikabi strips our diets back too, replacing refined, processed ingredients with locally sourced or foraged vegan produce. We devour warming millet and buckwheat porridge for breakfast and smoked parsnip soup for lunch, savouring buttery mouthfuls of Beth’s trademark pumpkin seed muffins. Perhaps the “simplest” activity we revisit throughout the retreat is breathwork. But if we are going to practise breathing, we are going to understand why, returning to that early stress regulation pillar: awareness.
During an eye-opening workshop, Georgie unpacks the Bohr effect (which improves the efficiency of oxygen transportation through the blood). “As the world sped up,” she explains, “so did our breathing.” Today, research suggests that 60-80 per cent of the population is breathing dysfunctionally, which means taking too many breaths per minute, or taking in too much air per breath. Patrick McKeown, who developed the Oxygen Advantage method, identifies that a normal breathing rate for a grown adult at rest is roughly 12 breaths per minute, taking in half a litre of air per breath. Very few of us are keeping to this rate.
If you want to know whether you’re dysfunctionally breathing (which statistically, you probably are), look out for these characteristics: too much movement in your upper chest (optimal breathing should engage the abdomen), sighing and yawning throughout the day, or breathing through your mouth (resting breathing should always take place through the nose). Dysfunctional breathing means that the levels of carbon dioxide in our arterial blood are lower than normal. Biochemically, this means a lack of oxygen is being released from haemoglobin, which triggers sleep apnoea, digestive disorders, stress disorders and numerous other health conditions.
‘You may notice that your feet and hands are completely numb! If they are – that’s perfectly normal!’ (Dorothy Herson)
In layman’s terms: dysfunctional breathing is very bad, and in a world of chronic stress most of us are breathing dysfunctionally. Which is making us all even more stressed. For women, if we’re constantly in a low level state of stress, we’re much more likely to have painful, heavy periods. “The rhythm at which you’re breathing largely reflects the rhythm at which you’re living your life.” Georgie tells us, “and if we can sort out our breathing, we can learn how to override the stress response.” It is time for us to put this to the test.
I cannot say I am overjoyed at the prospect of cold water exposure. As we descend upon Lake Coniston, wolf-grey clouds loom over the High Fells, and a cold breeze lashes our cheeks. “It looks freezing!” I shiver to the girl next to me as I peel off my jumper. “No!” She beams back. It’s “7C!” Freezing then, I think. We are split into two groups, and I watch as the first group of women emerge from the murky depths, their limbs raw and red, their expressions indiscernible. “You may notice that your feet and hands are completely numb!” Georgie calls out to the semi-submerged women. “If they are – that’s perfectly normal!”
Before I can run away, Georgie asks our group to stretch out on the bank. She leads us through a breathing exercise linked to the Oxygen Advantage method (a series of breathing techniques which help regulate breathing) called “clear your head”, which establishes physiologically healthy breathing and regulates levels of body/brain oxygenation. The result should be a state of calmness. “This is a slightly lighter version of the world-renowned Wim Hof method,” Georgie explains. We double inhale. Exhale. Inhale. Exhale. Following Georgie’s voice as she repeats this sequence.
Minutes pass. I notice an unquestionable sensation of calmness; a subsiding agitation. As we breathe in, my mind becomes quieter. As we breathe out, I forget my fear of the water. When we eventually tread the pebble-strewn lake bed, I am remarkably serene. Of course, the water is cold but it doesn’t faze me as I’d anticipated.
‘As we breathe out, I forget my fear of the water’ (Dorothy Herson)
On my train back to London, the gentleman opposite me (who presumably hasn’t discovered headphones) plays pounding techno to the carriage. A baby screams and a VIP takes a string of business calls. I am already flushed and agitated. I take out Georgie’s breathing card and recall her words: “The world is not slowing down anytime soon”.
I cannot change the modern world, but as Jenny and Georgie taught me, I can change my responses to it. The train rattles past factories and freight containers. The techno thumps on. I practise one of Georgie’s simple breathing routines, her words ringing through my mind as I inhale. Inhale. Hold. “When you’re in the storm,” she asked us, “can you be the silence?” I slowly let my breath escape.
After days of walking, returning to nature and eating nourishing food, I undoubtedly feel less stressed. Restored. But where this retreat differs from others is that it also sends me away with the understanding and tools to implement changes in my everyday life. Stress, I’ve learned, is a cause of severe PMS, and the retreat has shown me that, through breathwork, I can regulate my stress response wherever I am. Given this, I – and perhaps other suffering women – can finally begin self-regulating PMS. I don’t yet know if I can “be the silence” in a world of endless stimulation and noise but – thanks to the retreat – I certainly have the tools to try.
You can learn more about Georgie and the Oxygen Advantage method here, and book a Wild Times retreat yourself here. Visit here for more information on Beth Al Rikabi’s free-range cookbook
Getting enough quality sleep is essential for our overall health and wellbeing. However, many people struggle to fall or stay asleep at night, leading to fatigue, irritability, and other negative health effects. In this article, based on facts and findings on Mayoclinic, we will explore three reasons why you may be finding it hard to sleep at night.
Stress and Anxiety
Stress and anxiety can significantly impact your ability to sleep well at night. Stressful events, such as work deadlines, relationship issues, or financial concerns, can keep your mind racing, making it difficult to relax and fall asleep. Anxiety can also cause physical symptoms such as increased heart rate, muscle tension, and shallow breathing, making it challenging to drift off into a restful sleep.
To combat stress and anxiety, it's essential to establish a relaxing bedtime routine. This may include taking a warm bath, practicing meditation or deep breathing exercises, or reading a book. It's also helpful to limit exposure to screens, especially before bedtime, as the blue light emitted by electronic devices can disrupt your circadian rhythm and make it harder to fall asleep.
Poor Sleep Habits
According to Healthline, another reason you may be finding it hard to sleep at night is due to poor sleep habits. This can include irregular sleep schedules, consumption of caffeine or alcohol close to bedtime, and exposure to stimulating activities such as playing video games or watching action-packed movies late at night.
To establish better sleep habits, it's important to set a consistent sleep schedule and stick to it as much as possible. It's also recommended to avoid caffeine and alcohol in the evening, as they can disrupt your sleep cycle and prevent you from falling asleep. Instead, try to wind down with relaxing activities such as reading, listening to calming music, or taking a warm bath.
Medical Conditions
Certain medical conditions can also make it hard to sleep at night. Sleep apnea, for example, is a condition that causes brief interruptions in breathing during sleep, leading to poor quality sleep and daytime fatigue. Restless leg syndrome (RLS) is another condition that can cause discomfort in the legs and an irresistible urge to move them, making it challenging to stay asleep.
If you suspect you have a medical condition that is impacting your sleep, it's important to speak with your healthcare provider. They may recommend a sleep study to diagnose conditions such as sleep apnea, or prescribe medication to manage conditions such as RLS.
In conclusion, there are several reasons why you may be finding it hard to sleep at night, including stress and anxiety, poor sleep habits, and medical conditions. By establishing healthy sleep habits, managing stress and anxiety, and seeking medical attention if necessary, you can improve your sleep quality and reap the many benefits of a good night's sleep.
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Nowadays, life can get very stressful. Whether it’s the demands of today’s fast-paced world, work pressures, or relationship issues, feeling overwhelmed and anxious is not uncommon. Thankfully, there are some activities we can turn to for relief and relaxation.
From meditation and exercise to positive affirmations and acupuncture, here are eight ways to help you combat stress and anxiety. Incorporating these techniques into our lives can reduce stress and anxiety and make us feel calmer and more centered.
Scroll down to see these recommended techniques. Also, remember there is no one-solution, so experiment to find the options that work for you.
A new study shows five minutes of breath work, even for children, is more effective than mindfulness meditation. | Adobe.com
Feeling stressed? Take a breath. And if your children are stressed, too, you can get them doing breath work, as well.
Breath work is a trendy word for an ancient concept: controlled breathing. A recent study published in Cell Reports Medicine found that just five minutes a day of breath work leads to a greater reduction in anxiety and negative thoughts than mindfulness meditation.
Among the authors’ recommendations is a practice called cyclic, or physiological, sighing, which involves deep inhalations and prolonged exhalations. According to Stanford University researchers, cyclic sighing slows the heart rate and has a soothing effect on the body.
While all of the participants in the Cell Report Medicine study were adults between the ages of 18 and 81 — with the mean age coming in just a hair shy of 28 — these same techniques can also help the little humans among us we call “kids.”
In fact, not only are the results likely generalizable to children, such short exercises are perfectly designed for kids, Dr. David Spiegel, one of the study’s authors and director of Stanford University School of Medicine’s Center on Stress and Health, told the Deseret News.
“The fact that we saw this kind of benefit with such a short intervention, if anything, it would be better with kids because their attention span is shorter than adults,” said Spiegel, who is also medical director of Stanford’s Center for Integrative Medicine.
Cyclic sighing
“All of the breath work helped to some extent, but the one that clearly did the best was cyclic sighing,” said Spiegel, who explained that he and the other researchers believe that cyclic sighing is effective because it favors the parasympathetic nervous system over the sympathetic nervous system.
The sympathetic nervous system is responsible for your body’s response to stress, getting you amped up and ready for “fight or flight.” Think of it as the uphill. The parasympathetic nervous system is the opposite — it’s the downhill, helping to soothe your body after the “fight or flight” response occurs. The parasympathetic nervous system is associated with “rest and digest” because it helps regulate digestion, as well.
The trick to getting your parasympathetic nervous system to kick in via cyclic sighing lies in the ratio: It’s got to be a 1:2 — that is, you exhale for twice the amount of time as you spend inhaling. Breathe in, hold the breath and then inhale again, filling your lungs all the way. Then slowly let it out. (Spiegel himself will walk you through it on this YouTube video.)
For kids, you could conceptualize this as filling a balloon — which never takes just one breath — and then slowly letting the air out.
While cyclic sighing might be tough for the littlest ones to get a hang of, other breathing techniques are effective, as well.
“Children can use deep breathing to help them throughout the day, whether they’re feeling overwhelmed or anxious, need to relax or go to sleep, to calm their body after exercising, or even just to pause and reset when they are high energy,” according to the website of Children’s Health, a pediatric health care provider in north Texas.
Here are a few exercises to try at home with your kids.
Smell the flower
An easy-to-remember phrase helps children take a deep breath and then to exhale. Just instruct them to “Smell the flower, blow out the candle.”
Another similar exercise, the flower breath, has children visualize a flower, breathing in the scent and breathing out the petals. Watch the Yoga Guppy to see how it’s done.
If your kids are into animals, you can piggyback on their interest and teach them to do animal breaths like “bear breaths” or “giraffe breaths.” (You can adapt this for young dinosaur fans, as well.)
Breaking out a bottle of bubbles can also be a way to get your kids doing some breath work without even realizing it.
Related
Box breathing
But we shouldn’t have to trick our kids into doing breath work. Not only are children pretty smart, they don’t enjoy being upset. Children want to calm down just as much as we want them to calm down. So when my kids are having meltdowns (and I’m managing to not have one along with them), I articulate that we need to breathe. Then I get down on my knees so I’m at eye level, I hold their hands if they’ll let me, and I lead them by saying, “Let’s breathe together. In-two-three-four, hold-two-three-four, out-two-three-four, hold-two-three-four.”
Note that it’s important to teach and practice these techniques when children are calm; it’s hard to learn when we’re upset and our brains are amped up.
Belly breath
There are also lots of fun children’s books to read about breath work. Check out this one: “Belly Breath” by Leslie Kimmelman. I read it with my 5- and 7-year-old at bedtime and it gets us practicing our breath work when we’re calm and relaxed.
Kira Willey’s book “Breathe like a Bear” offers 30 different short, simple breathing and mindfulness exercises that kids (and parents) can do anywhere anytime they need to feel grounded.
Another useful title is “Breathing Makes it Better,” which was written by clinical psychologist Christopher Willard, who teaches at Harvard Medical School. Not only does this book remind children to breathe, it also teaches them to identify the bodily feelings that signal that they are upset or anxious.
Wondering how to manage stress? Chances are, you're feeling overstretched.
According to the Mind website (opens in new tab), mental stress is "our reaction to being placed under pressure - the feelings we get when we have demands placed on us that we find difficult to cope with." For example, the times when you have so much to do, you feel unable to do anything at all.
As a result, you might end up feeling like you don't have much control over your life or what is happening, leading to mental symptoms such as irritability, anxiety, low mood, or an inability to switch off.
Similarly, your body will present stress physically, too: it'll be different for everyone, but signs of stress (opens in new tab) often span digestive issues, difficulty breathing, or trouble sleeping. Day-to-day, you might pick your skin or nails, snap unnecessarily, or just hunch your shoulders; you might feel overwhelmed, panicked, or just a little plagued.
Sound like you or someone you know? Don't worry - you're not alone. While the World Health Organisation reassures that it's a natural human response that everyone experiences to some degree, new stats from Ciphr show that one in 14 UK adults (7%) feel stressed every single day and 74% of people feel so stressed they feel overwhelmed or unable to cope.
Wondering what stress actually is? According to Dr Raj Arora (opens in new tab), leading medical educator and GP, stress is our body’s response to pressure. "When stressed, our body releases a hormone called adrenaline - the “fight or flight” hormone - which usually activates our immune system and helps us to respond quickly to dangerous situations." Short term, this can be helpful for overcoming stress or nerves, but if it continues to happen too regularly, can lead to adverse physical and mental effects.
A list of a hundred stress management tips went viral in 2020 after a Californian psychology teacher shared them with their students and some really stood out to me - as a Health Editor, I've used a handful of them at different points to deal with particularly stressful situations.
So, I asked some top experts to pick their favourite stress-busting tips from the list and explain why, exactly, they're so good for lowering your stress levels. Not all of the suggestions will be for you - everyone is different, and copes with stress in different ways, after all - but there are some pretty useful self care ideas on the list which might just help you unwind.
Keep reading - and don't miss our guides to the best stress apps (opens in new tab), plus an expert's guide to stress vs anxiety (opens in new tab), while you're here.
How to manage stress: 27 stress management techniques that promise to help
If you're feeling on edge, this list of stress management techniques backed by top experts could help.
Your best stress-relieving methods will be totally different from another persons, so "only try what you feel comfortable with," advise the Mind team. Let the below serve as a solid reminder of some simple, free ways to manage your stress short-term, if nothing else.
1. Get up 15 minutes earlier
First up: changes to your daily routine can be a great place to start if you're feeling stressed by your day-to-day. Do you feel like you never have enough time to do everything you need to? Then shifting your wake up time even 15 minutes earlier might prove productive.
Morning routines (opens in new tab) have been found to boost productivity, mental health and more. So if you're feeling a little stressed, it might be for you.
2. Prepare for the morning the night before
Another simple way to ease stress is by preparing for your day the night before. We've all been there, rushing for the bus while trying to grab breakfast, coffee, and everything you need for work, hair still slightly damp from the shower.
As a Health Editor and marathon runner who's constantly trying to squeeze training miles in, I've done this for years now and swear by it. I lay out my gym kit, work clothes, and pack my work bag the evening before, ready to go in the morning. It means you're far less likely to forget things, too.
3. Opt for clothes that make you feel good
While this won't actively reduce your adrenaline levels, it might help boost your mood and, in turn, lower those stress levels.
What we wear and how we feel we look can have a big impact on how we feel and, in turn, how we react to stressful situations. Read our Fashion Editor's pick of the best capsule wardrobe items (opens in new tab) guaranteed to boost your mood, here.
4. Set appointments and meetings ahead of time
Hands up if you're constantly busy and sometimes feel like you're jumping from one thing to another? You're far from alone - but simple daily hacks can help you stay on top of your workload.
As entrepreneur Grace Beverley discusses in her book, Working Hard or Hardly Working, learning to be as organised as possible can be key to lowering stress levels and boosting productivity. Our round up of the best wellness planners (opens in new tab) for time blocking and more will come in handy here.
With appointments and meetings, having a clear overview of your day in advance promises to help you feel prepared for the day ahead, in turn, reducing stress levels.
5. Don’t rely on your memory – write it down
As above, writing things down can be really key for reducing stress. Think about it - if you've got all of your notes handily in one place, then you can switch off far easier knowing you don't need to be wracking your brains in case you've forgotten something.
I swear by my daily planner for daily to do lists, ongoing to do lists, my calendar for the week, and more.
(Image credit: Getty Images)
6. Make duplicate keys (the more, the merrier)
So simple but so important - ever been locked out of your house with no idea as to where you might have put yours?
Having a handy few sets around the house (and at, say, your neighbours) alleviates the stress of getting locked out altogether.
7. Say "no" more often
This is a vital tool in tackling stress, explains Dr. Arora.
"Recognising that you can't do everything is really important," she shares. "Saying no more often allows you to have more time to yourself and prevents you from getting overwhelmed. Trying to do too many things at once we can start to feel out of control, which in turn can raise stress levels rising and result in mental and physical side effects."
Lesley Cooper, workplace wellbeing expert and founder of WorkingWell (opens in new tab) agrees, adding: "Often we feel overwhelmed because we are! We say yes to too many (often conflicting) tasks, challenges and demands and the default response is often to just try and go faster, do three things at once and do everything to an at least acceptable standard."
"The issue here is that there is no challenge to the belief that you can actually achieve all the things in our mental list of "jobs for today." A list of ten things to do and only two ticked off by the end of the day, leaves a sense of failure. We don’t have time to really examine whether the other eight tasks should have been on the list in the first place. We set ourselves up to feel defeated, when we may have triumphed on two challenging tasks. This is energy-draining in itself."
Try this: To reduce your stress levels, be mindful of your commitments and try not to overbook, where possible. "It's important to know you've scheduled quality time for yourself," Dr. Arora adds.
8. Set priorities in your life
Knowing which task (or tasks) to devote limited time and energy to requires you to know what's really important to you, shares Cooper.
Start by asking yourself this: what are the priorities you set for yourself in your life? What is your personal mission and purpose? What are you hoping to achieve or what direction do you want to be going in?
"We're usually too busy reacting and responding to the demands of others to ask ourselves these questions but knowing the answers enables us to prioritise the work and life activities that take us in the right direction," she explains.
There’s an additional benefit to this, she continues - doing something that is aligned with, and which contributes directly to personal goals, feels different to flogging yourself on tasks that don’t. "We are all scarce and precious individual resources," she explains. "The better you are, the more people will ask from you, so we can all get better at questioning the necessity of involvement in all the things people ask from us, and using our "personal purpose compass" to help choose the right things to focus on."
Not to mention the fact that if you get better at setting priorities and only doing tasks you're truly needed for, your stress levels will likely reduce tenfold.
9. Avoid negative people
Easier said than done sometimes, sure, but if you can actively identify that a person is having a negative impact on your life and general wellbeing, it might be worth reducing the amount of time you spend around that individual.
"Research (opens in new tab) highlights that being around negative people with negative thoughts can impact your own thinking and mood, even showing that small amounts of negative brain activity can lead to a weaker immune system," shares Dr. Arora. That's right - negativity can impact your mental but also physical wellbeing.
Being physically present with positive people and building relationships can create a strong emotional bond to help you through the stresses of levels, and provide you with a good support system.
Her advice? "Surround yourself with people who will lift you and who help you focus on the positivity of a situation," she encourages. "It’s important to be able to look forward and see beyond an adverse event."
10. Use your time wisely
As above with point number nine, knowing how to use your time is absolutely essential when it comes to keeping your stress levels in check.
How so? Well, you're only one person, and despite what Molly Mae thinks, there are only so many hours in a day. Using helpful tools like time blocking and prioritising your to do lists can both be useful for boosting productivity and in turn, lowering stress levels.
(Image credit: Getty Images)
11. Simplify your meal times
By this, we mean by acknowledging that healthy doesn't need to include 20+ ingredients - eating foods that both nourish your body and fill your soul with joy is key here.
According to David Wiener, training and nutrition specialist at Freeletics (opens in new tab), when we feel down or stressed, we often skip food or eat foods that aren't particularly nutrient-dense. "This often makes you feel worse," he adds. "If you’re eating processed, carbohydrate-heavy foods, you may find yourself feeling sluggish or unproductive. Replace these food choices with more balanced options and you'll instantly improve your mood."
Try this: aim to focus on foods containing Omega-3 fatty acids, which are brilliant for the cell membranes in your brain and in turn help to ease your stress and anxiety levels and therefore improve your mood.
If you're not sure where to start with healthy meals, follow a simple formula of carb, protein, fibre and fat at every meal. That might look like:
Breakfast: Scrambled eggs with avocado, toast and spinach
Lunch: Tuna wraps with seeds, tomatoes and cucumber
Dinner: Tofu stir fry with walnuts, noodles and peppers.
By that, we mean be realistic with your time and energy levels.
If you've got a jam packed weekend lined up, meeting a work client Monday evening or booking a 6am gym class might not be the best idea. After all, you're only human, and treating yourself with compassion and grace is important.
13. Ask for help with the jobs you feel you can't do
We've all been there - handed a work request that we don't know how to manage, but a key stress management technique is asking for help when you need it.
This could be at work, at home, or with friends. Remember: you are not alone.
14. Break large tasks into bite-size portions
Feeling overwhelmed at one particular to do list? Top tip: break it down into manageable chunks, or order your to do list in terms of priority.
This promises to boost productivity and ease potential stress.
15. Pay someone a compliment
Did you know? Studies - including this 2021 paper (opens in new tab) published in the Front Psychol. journal - show that people who act with kindness and compassion have fewer mental health issues. "Lifting someone else's spirit and seeing them smile can lift your own mood, in turn leaving you feeling less stressed and more positive," shares Dr. Arora.
Wiener adds: "Saying something nice to someone can have a really positive effect on your mood. It reminds you to trade negative thoughts into positive ones and improves your own self-empathy and compassion. It can also help decrease your blood pressure and cortisol, which in turn can lower stress levels."
(Image credit: Getty Images)
16. Believe in yourself
While it's natural to feel a little imposter syndrome here and there, severely lacking self belief will only exacerbate stress levels, shares Dr. Arora.
"It's all too easy to become pessimistic about life and life goals if you don't believe in yourself," she explains. "That said, truly believing in yourself and your own worth can not only boost your mental health, but have a positive impact on how one may manage a stressful life event."
Think about it: if you work on your self confidence enough to know that you can and you will manage hard times, when they happen, you'll feel more well equipped and able to cope.
17. Dance
Bear with us on this one - because yep, dancing has actually been scientifically proven to help release feel-good endorphins and happy hormones in the brain.
Why? In short, because dancing is a physical activity which releases endorphins and neurotransmitters from the brain that alleviate stress, shares Dr. Arora. "Research highlights that dancing reduces stress hormones like cortisol and boosts mood, so combining movement, music and feel-good emotion can lead to reduced physical and mental stress."
Case in point: one comprehensive 2022 study (opens in new tab) found that dancing provides both physiological and psychological benefits and even called for it to be included in more school curriculums to boost children's mental health.
Try this: put your favourite song on in the morning and dance while you're getting ready for work. We're not advising a Salsa or Tango (as great as they'd be) - just a simple bop around while you're brushing your teeth has the power to boost your mood.
18. Practice your breathwork
You'll likely know by now that breathwork training (opens in new tab) is one of the easiest ways to reduce stress levels - various studies have shown that it slows heart rate, racing thoughts and more.
Wiener explains: "It’s extremely easy to get swept away with the pressures of life and be trying to get things done, so much so we can forget to breathe (metaphorically of course)."
Stopping what you’re doing to take a minute to focus on your breathing can enable more airflow, which in turn will help you feel calmer, less stressed, and less anxious. But why is it so beneficial? "It activates the calmness in your nervous system and slows down your heart rate," Wiener adds.
"When your nervous system is on high alert, your heart rate can go up," explains Dr. Arora. "If this continues to happen over a longer period, it can lead to significant health implications."
Try this: breathe slowly and regulate your breathing when you feel yourself getting stressed. "Bringing your heart rate down is key to reducing stress," the doctor concludes.
19. Get outside in nature
Did you know? Studies (opens in new tab) are now continuing to show that being outside in nature and around trees has the power to reduce your stress hormones, explains Dr. Arora.
"Research indicates that as little as three to four minutes in a green leafy environment each day can have a positive impact on your mental wellbeing," she continues. Feeling more connected to nature and the outdoors both have proven health benefits - your sign to lace up and enjoy some fresh air, when you can.
20. Practice self care
Whether that's yoga, meditation or beginning to ease yourself away from a bad habit, our extensive list of self care ideas (opens in new tab) will help you unwind.
(Image credit: Getty Images)
21. Find support from others
Having a support network of people, places, and things is key here - that is, knowing you have people you can rely on when things do get tough.
As a doctor, I always encourage my patients to open up and talk about their feelings and emotions with those they feel comfortable with. It also forms the basis of talking therapy we often refer patients to. It is an invaluable way of managing your own stress but also checking in with friends and family.
Remember that you always have options and that this feeling will pass.
22. Reframe negative thoughts
Everyone experiences negative thoughts from time to time, but working on adopting a more positive outlook and identifying when you experience negative emotions can boost your wellbeing.
Wiener advises practicing positive self-talk daily, taking part in mindfulness techniques, and being kind to yourself. "Being kind to yourself reinforces the positive chemicals flowing through our bodies and minds, which can help extend our life span," he shares.
23. Prioritise good quality sleep
Often, when you're stressed, good quality sleep is one of the first things to go. If you've ever been kept up at night by a long mental to do list, then you'll know what we're talking about.
That said, getting eight hours of quality sleep a night is key to being well-rested enough to tackle stressful situations head-on, with one major 2021 study (opens in new tab) all but proving that improving sleep quality leads to better mental health.
Dr. Ozcan explains: "Good quality sleep is essential for stress management as it helps you feel refreshed and ready to tackle a new day. Research by the American psychological association shows that adults have higher levels of stress if they sleep for less than eight hours a night compared to those sleeping for more than that."
Dr. Arora agrees, adding: "A lack of sleep can cause the body to behave as though it is in distress, releasing more stress hormones in the form of cortisol. Research shows that good quality sleep can have a hugely positive impact on our physical and mental health and decreases our risk of heart disease, stroke, and diabetes, too."
24. Keep a journal
If you've read our guide to journaling for anxiety (opens in new tab), you know it can be a great self help tool. Not only does it help you process your emotions and offload any daily worries, it promises to impact your stress levels positively, too.
Dr. Arora agrees, adding: "Journaling is a highly effective tool to reduce stress levels. Why? Well, releasing emotions and putting pen to paper is similar to counselling in that it helps you to release emotions and further, help you identify what the trigger of your stress might be. This, in turn, can reduce stress hormone levels in the body."
Do note, here: journaling isn't a replacement for counselling or therapy but it's a great way of processing your emotions at home.
25. Stretch
Stretching is a fantastic way to decrease your stress levels, shares Wiener. "Taking sixty seconds out of your day to stop and do a few stretches is all you need to increase your serotonin levels, which help stabilise mood and reduce stress levels," he explains.
Try this: carve some time out to focus on deep breathing every day. You'll notice the benefits in no time.
26. Smile
Sounds obvious, right? But when you're feeling up to your eyeballs in stress, we often forget to even smile.
"We’re all guilty of not smiling enough, but smiling can improve our health and wellbeing in more than one way," shares Wiener. "It might feel silly to just randomly smile, but when you do, your brain will be releasing neuropeptides, which help fight off feeling stressed and anxious. Not only that, but it is a great endorphin release too."
27. Develop your sense of humour
And finally, did you know? Studies - including this 2019 paper (opens in new tab) published in the Journal of Health Management - have shown that a sense of humour can build resilience and shift your overall perspective on a situation, shares Dr. Arora. "Resilience can also lead to you feeling less stressed and letting the negative impacts of stress affect your overall wellbeing."
Do, of course, book an appointment with your GP if you feel like stress behaviours are impacting your day-to-day behaviour.
Whether you are a yogi or not, you must have heard everyone boost about the health benefits of deep breathing exercises. Breathing exercises are known to help enhance immunity, free one from stress or anxiety, and aid in improving the overall quality of life. One of the most raved-about breathing techniques in yoga is Anulom Vilom Pranayama. For the unversed, Anulom means “in a natural direction” and vilom translates to “the opposite or reverse direction”. So, this pranayama simply means alternative breathing, where one of the nostrils has a more dominant airflow, and the other one stays partially blocked. Let us know more about it!
Shynee Narang, a certified yoga instructor, took to her social media to share the right way to perform Anulom Vilom Pranayama, to bring harmony to the body.
How to perform Anulom Vilom Pranayama?
The expert shares that our body has 3 primary energy channels – the right nostril represents solar heating energy/masculine, the left nostril represents lunar cooling energy/feminine, and the centre through which the prana flows, when 2 sides are in harmony. Anulom Vilom Pranayama balances the energy flow in both the nostrils and helps to activate the centre.
Pranayama will help unblock your nasal pasage! Image courtesy: Shutterstock
How to do Anulom Vilom?
• To do this, keep the spine straight, and make Pranav Mudra from the right hand. • Using the right thumb, close the right nostril, and inhale from the left. Close your left nostril with your right finger, and exhale from the right. • Inhale from the right again, and exhale from the left, this completes one round. • Do 10-15 rounds at a time.
Benefits of Anulom Vilom Pranayama
1. It balances masculine and feminine energy. 2. It purifies energy channels. 3. Slowly corrects autoimmune conditions, migraine, depression, epilepsy, anger, anxiety, laziness, and too much sleep issues. 4. It also helps in aura cleansing and spiritual awakening.
Precautions to be kept in mind while performing this Pranayama
As per the expert, “The flow of breath in a normal healthy person alternates approximately every 2 hours. But for the majority of people, this period is either too short or too long due to unhealthy diet, lifestyle, stress, disturbed sleep cycle, various diseased conditions, toxins, lack of physical exercise, etc. Regular practice of alternate nostril breathing helps to balance the flow between two nostrils which slowly corrects mental and physical equilibrium.”
1. Practice it at the right time
The best time to practice any pranayama is 2 hours before sunrise to 1 hour after sunrise. Doing it around the time of sunset is also beneficial. If you cannot perform the Anulom Vilom pranayama during these times, any time of the day is fine.
Various breathing exercises like Anulom Vilom can help you cool down your BP.. Image courtesy: Shutterstock
2. Should be practised on an empty stomach anywhere outside
It should be practised on an empty stomach, at least 2 hours after a meal. Along, prefer to practice it outside in nature or a well-ventilated room, sit in a meditative posture such as Padmasana, Siddhasana, Swastikasana, Vajrasana, or Sukhasana. Remember to keep your head, neck, and spine in a straight line.
The left hand should be resting on the left knee in Chin mudra. Chin Mudra is when the thumb and first fingers are gently pressed; the other three fingers are lightly extended.
4. Keep your elbows in the right position
Keep your right elbow bent. Position your right hand on the nostrils in Pranav mudra. Also, keep your right elbow relaxed and resting on the right side of the chest for comfortable practice.
You may skip practising this Pranayama if you have too much cough condition or a closed nostril. In heart conditions such as high/low BP, perform it under supervision.
It might be surprising to know that the majority of people suffering from chronic anxiety and stress have complaints of severe acid reflux and heartburn.Stress or anxiety once in a while does not pose much concern, but stress over some time can have deleterious effects on our bodies. Additionally, stress is directly correlated to acidity, implying the more stressed a person is, he/she will experience the symptoms of acid reflux or heartburn to a greater extent. Several studies have shown that whenever a person is stressed or anxious, they tend to experience more severe symptoms as they become more sensitive to gastric acids. It has to be noted that under stressful or anxious situations, one does not produce more gastric acid but becomes sensitive to even small amounts of gastric acids resulting in symptoms. This occurs due to a lot of chemical changes happening in the brain, which in turn act on the pain receptors thus making the person more sensitive to pain.Stress also depletes a chemical called prostaglandin that helps in protecting the stomach from the ill effects of gastric acid, as a result, a stressed person can feel extreme discomfort from gastric acid. Stress also alters the way the food pipe or esophagus works. The muscles of the esophagus and the sphincter of the esophagus that prevents the backward flow of stomach acids are reduced thus resulting in symptoms of GERD. Hence, the treatment and management measures to “Guard against GERD” involve both lifestyle modifications that include stress coping mechanisms and medical treatment with medicines. Some of the important tips to manage stress include 1.Use guided meditation - Guided meditation is a great way to distract yourself from the stress of day-to-day life. 2. Practice deep breathing- deep breathing is a great way to reduce the activation of your sympathetic nervous system, which controls the body’s response to a perceived threat. Deep breathing can help in activating the parasympathetic nervous system, which in turn can reduce overall stress and anxiety levels. 3.Maintain physical exercise and good nutrition- Physical exercise and nutrition are two important components in how one responds to stress. Physical exercise is proven to be a great stress reliever and also helps to improve the overall quality of life. Meanwhile, nutrition is important as stress can deplete certain vitamins, and maintaining proper nutrition will allow the body to combat stress. 4.Manage social media time- Spending time on social media sites can become stressful. The time spent on social media can be used for visiting friends, being outside enjoying the weather, or reading a great book. 5. Self-care- Life, and particularly work, can be stressful. Self-care is not a nice-to-have but essential to keep us functioning well and improving our overall well-being.
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Heart and circulatory disease, also known as cardiovascular disease, causes a quarter of all deaths in the west countries.
It is the largest cause of premature mortality in deprived areas.
Signs and symptoms of a heart attack:
In UK new NHS research shows that 70% of those surveyed understood that pain in the chest is a symptom of a heart attack.
However, just 41% knew sweating was a symptom.
Only 27% understood feeling weak, lightheaded or a feeling of general unease were also symptoms.
Symptoms of a heart attack can include:
chest pain – a sensation of pressure, heaviness, tightness or squeezing across the chest
pain in other parts of the body. It can feel as if the pain is spreading from your chest to your arms. (Usually the left arm is affected, but it can affect both arms), jaw, neck, back and tummy (abdomen).
an overwhelming sense of anxiety (similar to having a panic attack)
coughing or wheezing
Chest pain can be severe.
However some people may only experience minor pain, similar to indigestion.
The most common symptom of a heart attack in both men and women is chest pain.
But women are more likely to experience other symptoms such as shortness of breath, nausea/vomiting and back or jaw pain.
Post-menopausal women and people with Diabetes are less likely to experience chest pain.
What is the difference between a heart attack, cardiac arrest and angina?
A heart attack occurs when the supply of blood to the heart becomes blocked.
This can starve it of oxygen potentially causing serious muscle damage.
Someone having a heart attack will be conscious and breathing.
A cardiac arrest is different – it usually occurs suddenly and without warning with the person quickly losing consciousness.
Their heart stops, they will have no pulse and sadly people experiencing a cardiac arrest will usually die within minutes if they do not receive CPR and treatment.
A heart attack can lead to a cardiac arrest.
What’s a heart attack?
A heart attack occurs when one of the coronary arteries becomes blocked.
The heart muscle is robbed of its vital blood supply and, if left untreated, will begin to die because it is not getting enough oxygen.
If you are having a heart attack you are likely to be conscious and breathing.
Cardiologists have a saying ‘Time is muscle’.
This means that the longer a heart is deprived of oxygenated blood the more damage can occur.
If someone is quickly transferred to hospital and the blood supply restored, they can make a good recovery.
What’s cardiac arrest?
A cardiac arrest is when a person’s heart stops pumping blood around their body and they stop breathing normally.
If your heart stops pumping blood around your body your brain becomes starved of oxygen causing you to become unconscious and stop breathing.
If someone is in cardiac arrest they will be unconscious and need to receive CPR immediately.
They will also need you to use a defibrillator and call an ambulance to give them a chance of recovery.
What is angina?
Angina is discomfort caused by heart muscle complaining due to a reduced blood supply as blood tries to force its way through a narrowed artery.
How to help someone having a heart attack:
If you think someone might be having a Heart Attack, stay as calm as you can and encourage them to sit down. It will be easier for them to breathe if they remain upright and so you should support them in a comfortable position. Placing something under their knees can help their circulation.
Remain calm and reassuring around the casualty, but phone for an ambulance and if there is a defibrillator available get it now and discretely have it ready to use immediately if they lose consciousness and stop breathing.
A heart attack can lead to a cardiac arrest.
If they become unconscious and not breathing, phone an ambulance and start CPR – pushing hard and fast on the centre of the casualty’s chest – see the flow chart below.
Deploy the defibrillator as soon as possible.
Studies have shown that if someone has a Cardiac Arrest in the Community with no defibrillator immediately available, there is only a 6% chance of them surviving; even if someone is performing great CPR on them.
However, if a defibrillator is used within the first 3 minutes of someone stopping breathing, their chances of survival jumps from 6% to a staggering 74% with a 10% reduction in survival rate for every minute of delay.
AEDs
Automatic, External Defibrillators (AED) are now widely available; located at many train and tube stations, shopping centres, dentists and GP Practices, sports grounds, leisure centres and offices.
The Karolinska Institute in Sweden are currently tested a drone which could deliver defibrillators to the scene of a casualty having a cardiac arrest.
They can also remotely talk people through how to use them.
Their research suggests that these drones could arrive at a destination up to four times faster than an ambulance, saving valuable time and increasing their chance of survival.
If you have a defibrillator available; open it up and it will start talking to you.
Dry the casualty’s chest and position the pads as illustrated on the pads themselves.
Ideally someone should be doing CPR whilst another person is putting the pads onto the casualty’s chest and concentrating on the defibrillator.
Keep going (listen to and observe the prompts from the machine) and do not stop until the paramedic is there and ready to take over or the casualty begins to regain consciousness.
Prue Leith revealed she has suffered from severe stage fight and panic attack symptoms. (Getty Images)
Prue Leith has admitted she was “surprised” after experiencing severe stage fright as she prepared to undertake a nationwide tour for her first ever live show.
The Great British Bake Off judge, 83, added that she “persuaded” her doctor to give her anti-anxiety medication in order to help her overcome the stage fright.
“Nothing prepared me for the horror of stage fright,” Leith wrote in the Daily Mail, sharing her experiences of preparing for the tour, which will culminate in a final show in London on 6 April.
“When we do the first try-out in Bath, I’m so frightened I can’t breathe,” she shared in a detailed first person account. “My heart seems to ricochet from my chest to my throat; my mouth is dry; my hands are shaking; and my mind goes completely blank. I am fixated on the prompt cards stuck to the table in front of me, but my ability to read seems to have forsaken me.”
Leith was given propranolol, a type of beta blocker to “calm my heart”. “The propranolol certainly helps. I’m still nervous, but not terrified,” she added.
What is stage fright?
Stage fright, often referred to as 'performance anxiety', is an acute anxiety that someone can experience before or during a performance in front of an audience.
It can be mild or severe, but severe stage fright can be “extremely limiting”, according to Clinical Partners, often eliciting a “fight or flight response”.
This type of performance anxiety can also be similar to a panic attack which can result in physical symptoms such as a racing heartbeat, shaking limbs, shortness of breath and feeling faint.
A panic attack can sometimes results in a racing heartbeat. (Getty Images)
Why do you feel like you can’t breathe during a panic attack?
According to the Anxiety Institute, the physical symptoms of a panic attack are caused by the body going into a “fight-flight-freeze” response which is the body’s natural response designed to protect us from danger.
“During an anxiety or panic-inducing situation, your body tries to take in more oxygen and your breathing quickens. Your body also releases hormones, such as adrenaline, causing your heart to beat faster and your muscles to tense up,” the site reads.
“This system is critical to our survival from true threat or danger and can be put into action during both perceived and actual moments of threat.”
So while a panic or anxiety attack can be worrying, it’s just your body’s natural response to the situation. Most panic attacks last anywhere from five minutes to half an hour.
What are beta blockers and how can the medication help with anxiety?
The way beta blockers work is by slowing down the heart and blocking the action of hormones such as adrenaline.
The medication usually comes in a tablet form and is a prescription-only medication. As well as being used for anxiety, beta blockers can help with angina, high blood pressure, preventing migraines and tremors.
The type of beta blocker Leith was prescribed is propranolol which, according to the NHS, can help with the physical signs of anxiety such as shaking and sweating.
While most people over the age of 12 can safely take propranolol, it is unsuitable for those with low blood pressure, and those who have liver or kidney problems.
Focusing on breathing can help when a panic attack hits. (Getty Images)
What is the best way to deal with acute anxiety?
According to Mind, if you experience anxiety and panic attacks, treatment can include the use of talking therapies such as cognitive behavioural therapy (CBT) or applied relaxation therapy, medication, or self-help resources such as CBT apps designed to help treat panic and anxiety attacks.
During a panic or anxiety attack, Professor Paul Salkovskis of the University of Bath told the NHS that it’s best to “ride out the attack” and to “try to keep doing things”.
“If possible, it's important to try to remain in the situation until the anxiety has subsided,” he added. “Confront your fear. If you don't run away from it, you're giving yourself a chance to discover that nothing's going to happen.
“If you’re having a short, sudden panic attack, it can be helpful to have someone with you, reassuring you that it will pass and the symptoms are nothing to worry about.”
He added that practicing breathing exercises can help to prepare you for a panic attack as you can train yourself to breathe more slowly when one does come on.
It’s best to breathe slowly in through your nose, and then out through your mouth. Count steadily from one to five as you breathe, and to close your eyes so your focus can be in breathing.
If you are experiencing anxiety symptoms, you can consult your GP to discuss treatment options and support. You can also contact the charity Mind for information about mental health support and services.
Watch: Prue Leith: 'The law just isn’t working and we should change it'
Chronic diseases are a major health concern worldwide, affecting millions of people of all ages. They are defined as conditions that persist over a long period of time and are often difficult to manage.
Many chronic diseases are caused by lifestyle factors such as diet and lack of physical activity and can be managed or prevented through lifestyle changes and natural remedies.
In this complete guide, we will look at 100 common chronic diseases and the natural remedies that have been shown to help manage their symptoms and improve overall health and well-being.
A Comprehensive List of Chronic Diseases and Their Natural Treatments
Arthritis: Arthritis is a condition that affects the joints and causes pain, swelling, and stiffness. Natural remedies such as glucosamine and chondroitin, ginger, turmeric, and omega-3 fatty acids have been shown to help reduce inflammation and improve joint health.
Asthma: Asthma is a chronic respiratory condition that causes difficulty breathing and wheezing. Natural remedies such as magnesium, vitamin D, and probiotics have been shown to help improve lung function and reduce symptoms.
Cancer: Cancer is a group of diseases characterized by the uncontrolled growth and spread of abnormal cells. Natural remedies such as turmeric, green tea, and vitamin D have been shown to help boost the immune system and reduce the risk of cancer.
Cardiovascular disease: Cardiovascular disease is a group of conditions that affect the heart and blood vessels, and is a leading cause of death worldwide. Natural remedies such as omega-3 fatty acids, garlic, and CoQ10 have been shown to help reduce the risk of heart disease and improve heart health.
Chronic Obstructive Pulmonary Disease (COPD): COPD is a progressive lung disease that causes difficulty breathing and increased susceptibility to lung infections. Natural remedies such as omega-3 fatty acids, vitamin D, and probiotics have been shown to help improve lung function and reduce symptoms.
Depression: Depression is a common mental health condition that affects mood, thoughts, and behavior. Natural remedies such as omega-3 fatty acids, St. John’s Wort, and exercise have been shown to help improve mood and reduce symptoms of depression.
Diabetes: Diabetes is a chronic condition that affects blood sugar levels and can lead to a range of serious health complications. Natural remedies such as magnesium, cinnamon, and alpha-lipoic acid have been shown to help improve insulin sensitivity and regulate blood sugar levels.
Fatigue: Fatigue is a common symptom of many chronic diseases and can affect energy levels and quality of life. Natural remedies such as magnesium, iron, and B-complex vitamins have been shown to help improve energy levels and reduce fatigue.
Headaches: Headaches are a common symptom of many chronic diseases and can cause pain and discomfort. Natural remedies such as magnesium, ginger, and feverfew have been shown to help reduce the frequency and intensity of headaches.
High Blood Pressure: High blood pressure is a chronic condition that can lead to a range of serious health complications, including heart disease and stroke. Natural remedies such as magnesium, omega-3 fatty acids, and potassium have been shown to help regulate blood pressure and reduce the risk of heart disease.
High blood pressure, high cholesterol, smoking, obesity, physical inactivity, unhealthy diet
Chest pain, shortness of breath, fatigue
Medications (such as blood pressure and cholesterol-lowering drugs), lifestyle changes (such as diet and exercise), surgery (such as angioplasty or bypass surgery)
Iron deficiency, vitamin deficiency, chronic diseases (such as kidney disease and cancer)
Fatigue, pale skin, shortness of breath, heart palpitations
Iron supplements, vitamin supplements, erythropoiesis-stimulating agents (ESAs)
Iron-rich foods (such as red meat, poultry, and beans), vitamin C-rich foods (such as citrus fruits and bell peppers), folate-rich foods (such as leafy greens and lentils)
Chronic Osteoarthritis
Wear and tear of the joints, genetics, obesity
Joint pain, stiffness, difficulty moving the joint
Chronic diseases are caused by a mix of things, such as genes, lifestyle choices, and the environment.Some of the common causes of chronic diseases include:
Unhealthy diet: A diet that is high in saturated and trans fats, sugar, and salt can increase the risk of chronic diseases such as heart disease, diabetes, and cancer.
Lack of physical activity: A sedentary lifestyle can increase the risk of chronic diseases such as heart disease, obesity, and type 2 diabetes.
Smoking: Smoking can increase the risk of chronic diseases such as heart disease, stroke, and cancer.
Pollutants in the environment: Being around air pollution, chemicals, and other toxic substances can make you more likely to get long-term diseases like cancer and lung problems.
Genetics: Some chronic diseases, such as cystic fibrosis and sickle cell anemia, are caused by genetic mutations that are passed down from generation to generation.
Symptoms of Chronic Diseases
Chronic diseases can have many different kinds of symptoms, but here are some of the most common ones:
Pain: Many chronic diseases, like arthritis, fibromyalgia, and neuropathic pain, cause pain that lasts for a long time.
Fatigue: Chronic fatigue is a common symptom of many chronic diseases, including fibromyalgia, chronic fatigue syndrome, and depression.
Difficulty breathing: Chronic difficulty breathing is a common symptom of chronic respiratory diseases such as asthma and Chronic Obstructive Pulmonary Disease (COPD).
Weight changes: Sudden weight changes can be a symptom of chronic diseases such as diabetes, thyroid disorders, and certain types of cancer.
Changes in mood: Chronic diseases can affect mood and behavior, leading to symptoms such as depression, anxiety, and irritability.
Traditional Medical Treatments for Chronic Diseases
Traditional medical treatments for chronic diseases typically involve the use of medications, surgery, and other medical procedures. Some common treatments include:
Medications: Chronic diseases are often treated with medications such as anti-inflammatory drugs, pain relievers, and antibiotics.
Surgery: Certain chronic diseases, such as joint disorders and certain types of cancer, may require surgery to correct the underlying problem.
Physical therapy: Physical therapy can help manage the symptoms of chronic diseases such as arthritis, back pain, and fibromyalgia.
Lifestyle changes: Lifestyle changes, such as losing weight, quitting smoking, and increasing physical activity, can help manage the symptoms of chronic diseases and improve overall health and well-being.
Herbs and supplements: Herbs and supplements such as ginger, turmeric, and omega-3 fatty acids have been shown to help reduce inflammation, improve joint health, and boost the immune system.
Diet: A diet that is high in fruits, vegetables, and whole grains, and low in saturated and trans fats, sugar, and salt can help manage the symptoms of chronic diseases such as heart disease, diabetes, and cancer.
Exercise: Regular physical activity can help improve the health of your heart, reduce inflammation, and make you healthier and happier overall.
Stress management: Mindfulness, meditation, and yoga can help you deal with stress and improve your mood. They can also help reduce the symptoms of long-term illnesses like depression and anxiety.
Explanation of Natural Remedies
Natural remedies are treatments that come from things you can find in nature, like plants, minerals, and other things.
They are often used to treat the symptoms of long-term diseases and as a supplement to traditional medical treatments. Natural remedies can include herbal supplements, dietary changes, exercise, and other lifestyle modifications.
How Natural Remedies Can Help Manage Symptoms of Chronic Diseases
Natural remedies can help manage the symptoms of chronic diseases in several ways, including:
Improving joint health: Herbs and supplements such as glucosamine and chondroitin can help improve joint health and reduce pain and stiffness in conditions such as arthritis.
Boosting the immune system: Natural remedies such as echinacea and garlic can help boost the immune system, reducing the risk of infection and improving overall health and well-being.
Improving cardiovascular health: Lifestyle modifications such as regular physical activity and a diet that is low in saturated and trans fats and high in fruits, vegetables, and whole grains can help improve cardiovascular health and reduce the risk of heart disease.
Mood improvement and stress reduction: Mindfulness, meditation, and yoga are all practices that can help improve mood and reduce stress. This can be helpful for managing the symptoms of long-term illnesses like depression and anxiety.
Evidence-Based Research on the Effectiveness of Natural Remedies for Chronic Diseases
There is a growing body of evidence-based research that supports the use of natural remedies for chronic diseases. Many natural remedies have been shown to help ease symptoms and improve health and well-being as a whole.
For example, studies have shown that ginger can help reduce inflammation and improve joint health, while omega-3 fatty acids can help improve cardiovascular health. Mindfulness and meditation have also been shown to help reduce stress and make people feel better.
It is very important to note that while natural remedies can be effective, they should not be used as a substitute for traditional medical treatments.
Instead, natural remedies should be used in addition to traditional medical treatments, under the supervision of a medical professional. This will help make sure that chronic diseases are managed in the best way possible.
The Importance of Understanding and Managing Chronic Diseases
Chronic diseases are a significant public health concern that require proper understanding and management. These conditions, such as diabetes, heart disease, and cancer, are long-lasting and can have a significant impact on an individual’s quality of life.
It is crucial to understand the risk factors, symptoms, and treatment options for chronic diseases to prevent their onset and manage them effectively. By taking a proactive approach to managing chronic diseases, individuals can improve their overall health and reduce the risk of complications.
With over 300 million people affected worldwide, chronic diseases have become a major health concern for many individuals. It is essential to comprehend the root causes, symptoms, and conventional medical remedies for chronic illnesses to effectively manage and enhance one’s overall health and well-being.
Importance of Natural Remedies as a Complementary Therapy to Traditional Medical Treatment
Natural remedies have gained popularity as a complementary therapy to traditional medical treatment. Many people are turning to natural remedies to supplement their medical treatments, and there is growing evidence to support their effectiveness.
Natural remedies can help alleviate symptoms, improve overall health, and reduce the side effects of traditional medical treatments. As such, they are becoming an important part of many people’s healthcare routines.
According to recent studies, natural remedies have demonstrated their efficacy in alleviating symptoms and enhancing the general health and wellness of individuals suffering from various chronic illnesses.
According to healthcare professionals, complementary therapies can be used in conjunction with traditional medical treatments under their guidance.
using natural remedies into a comprehensive management plan can potentially improve the health and well-being of individuals with chronic diseases while also reducing the risk of complications.
Conclusion
In conclusion, managing chronic diseases is a complex and ongoing process that requires a multifaceted approach. It is important for patients to work closely with their healthcare providers to develop a personalized treatment plan that addresses their specific needs and goals.
This may involve making lifestyle changes, taking medications as prescribed, and monitoring symptoms regularly.
Additionally, staying informed about the latest research and advancements in treatment options can help individuals make informed decisions about their care. With the right support and resources, individuals with chronic diseases can lead fulfilling and healthy lives.
Feeling stressed? Take a breath. And if your children are stressed, too, you can get them doing breath work, as well.
Breath work is a trendy word for an ancient concept: controlled breathing. A recent study published in Cell Reports Medicine found that just five minutes a day of breath work leads to a greater reduction in anxiety and negative thoughts than mindfulness meditation.
Among the authors’ recommendations is a practice called cyclic, or physiological, sighing, which involves deep inhalations and prolonged exhalations. According to Stanford University researchers, cyclic sighing slows the heart rate and has a soothing effect on the body.
Article @StanfordMed about our lab’s discovery (Clinical Trial) of 5 min Cyclic (Physiological) Sighing as a potent way to reduce anxiety 24/7. For reducing stress/elevating mood Cyclic Sighing outperforms meditation or other practices. t.co/qvOjSkBkYx
While all of the participants in the Cell Report Medicine study were adults between the ages of 18 and 81 — with the mean age coming in just a hair shy of 28 — these same techniques can also help the little humans among us we call “kids.”
In fact, not only are the results likely generalizable to children, such short exercises are perfectly designed for kids, Dr. David Spiegel, one of the study’s authors and director of Stanford University School of Medicine’s Center on Stress and Health, told the Deseret News.
“The fact that we saw this kind of benefit with such a short intervention, if anything, it would be better with kids because their attention span is shorter than adults,” said Spiegel, who is also medical director of Stanford’s Center for Integrative Medicine.
Cyclic sighing
“All of the breath work helped to some extent, but the one that clearly did the best was cyclic sighing,” said Spiegel, who explained that he and the other researchers believe that cyclic sighing is effective because it favors the parasympathetic nervous system over the sympathetic nervous system.
The sympathetic nervous system is responsible for your body’s response to stress, getting you amped up and ready for “fight or flight.” Think of it as the uphill. The parasympathetic nervous system is the opposite — it’s the downhill, helping to soothe your body after the “fight or flight” response occurs. The parasympathetic nervous system is associated with “rest and digest” because it helps regulate digestion, as well.
The trick to getting your parasympathetic nervous system to kick in via cyclic sighing lies in the ratio: It’s got to be a 1:2 — that is, you exhale for twice the amount of time as you spend inhaling. Breathe in, hold the breath and then inhale again, filling your lungs all the way. Then slowly let it out. (Spiegel himself will walk you through it on this YouTube video.)
For kids, you could conceptualize this as filling a balloon — which never takes just one breath — and then slowly letting the air out.
While cyclic sighing might be tough for the littlest ones to get a hang of, other breathing techniques are effective, as well.
“Children can use deep breathing to help them throughout the day, whether they’re feeling overwhelmed or anxious, need to relax or go to sleep, to calm their body after exercising, or even just to pause and reset when they are high energy,” according to the website of Children’s Health, a pediatric health care provider in north Texas.
Here are a few exercises to try at home with your kids.
Smell the flower
An easy-to-remember phrase helps children take a deep breath and then to exhale. Just instruct them to “Smell the flower, blow out the candle.”
Another similar exercise, the flower breath, has children visualize a flower, breathing in the scent and breathing out the petals. Watch the Yoga Guppy to see how it’s done.
If your kids are into animals, you can piggyback on their interest and teach them to do animal breaths like “bear breaths” or “giraffe breaths.” (You can adapt this for young dinosaur fans, as well.)
Breaking out a bottle of bubbles can also be a way to get your kids doing some breath work without even realizing it.
Box breathing
But we shouldn’t have to trick our kids into doing breath work. Not only are children pretty smart, they don’t enjoy being upset. Children want to calm down just as much as we want them to calm down. So when my kids are having meltdowns (and I’m managing to not have one along with them), I articulate that we need to breathe. Then I get down on my knees so I’m at eye level, I hold their hands if they’ll let me, and I lead them by saying, “Let’s breathe together. In-two-three-four, hold-two-three-four, out-two-three-four, hold-two-three-four.”
Note that it’s important to teach and practice these techniques when children are calm; it’s hard to learn when we’re upset and our brains are amped up.
Belly breath
There are also lots of fun children’s books to read about breath work. Check out this one: “Belly Breath” by Leslie Kimmelman. I read it with my 5- and 7-year-old at bedtime and it gets us practicing our breath work when we’re calm and relaxed.
Kira Willey’s book “Breathe like a Bear” offers 30 different short, simple breathing and mindfulness exercises that kids (and parents) can do anywhere anytime they need to feel grounded.
Another useful title is “Breathing Makes it Better,” which was written by clinical psychologist Christopher Willard, who teaches at Harvard Medical School. Not only does this book remind children to breathe, it also teaches them to identify the bodily feelings that signal that they are upset or anxious.
There are a lot of self-care apps on the market, and I promise, I have tried a large chunk of them. I would always start out strong with my goals and meditations, but the preset goals never worked out for me. In late 2021, I was a senior in college, and once again found myself searching for something to help guide me, keep me out of a depressive mindset and focus on the positivity I wanted to see in my future. That’s when I found Finch. This app was designed to help boost a person’s self-care and mental health with the help of a digital pet.
Finch is free to download but offers a yearly subscription for Finch Plus which opens all of the self-care features on the app. It is a yearly payment of $39.99. I am not usually one to pay for an app but found this one to be well worth the cost. With the whole app available to me, I have been able to focus and keep my anxiety and depressive symptoms at bay.
Once you download the app free, you can create and name your bird. My bird is named Mojito. Once Mojito was created, I started completing daily self-care practices to send him on adventures. Each day he gains enough energy for an adventure, he comes back with a new discovery which allows him to grow and evolve.
Within the app, you can also connect with other people who use it. My sister has a bird named Waddles, and our birds visit and spend time together. This is a fun feature because my sister and I live in different states, so we don’t often have a chance to spend “real time” together. Sometimes we don’t even get to talk on the phone during the day, but on Finch, we send each other notes and reminders that we care and to take care of ourselves. It always feels good to know she is thinking of me when I see Waddles appear on my screen, and I hope she feels the same about Mojito.
With the full paid subscription, Finch offers several self-care features:
First aid
This section is a compiled list of grounding techniques, breathing exercises, symptom quizzes and reflections designed to be used when you are at your worst. There is also a helpline button which connects you to a searchable database of help.
Acts of kindness
This section is mainly about goals. It offers suggestions of different acts of kindness you can complete in a day. Some are more complex like volunteering, and some are much simpler like holding the door for someone. This is also where you can connect with your Finch friends and reflect on past experiences with kindness.
Timers
This is exactly what it sounds like. It offers two timers: a meditation timer and a focus timer. Both offer the option to have background soundscapes, but only the meditation timer offers the option for bells to ring to signify where you are at in your meditation time.
Soundscapes
There are a variety of soundscapes available including water, different ecosystems, weather, animals, indoor experiences, urban environments as well as pre-made mixes.
Movements
This section offers a few different ways to get your blood moving such as stretching, yoga and basic no-equipment exercises.
Breathe
Sometimes the best thing you can do for yourself is step back and take a breath. This app understands that and offers several different breathing exercises designed to induce focus, calm or energy. There are also breathing exercises designed specifically for first thing in the morning and before bed at night.
Quizzes
This is not necessarily an everyday section, but it is extremely important. It offers a few different quizzes to track symptoms for anxiety and depression as well as track pessimism, gratitude, sleepiness and body appreciation. This section is great for tracking your progress with these areas of your life.
Reflections
We all need a place to let our thoughts out occasionally. This section offers guided journal entries as well as free-form journaling. Some of the guided entries are designed for deep dives into moments of life, to look at the big picture of things, to instill a calmness or to provide energy.
Goals
Once again, this section is quite self-explanatory. It offers a space to set daily goals or for the future. Goals can be scheduled with reminders or assigned a journey to work towards a bigger overarching goal.
All of these are great ways to practice self-care and your Finch is around to provide encouragement throughout your day. When I started out with this app, I really only used it because I thought the bird was cute and it was fun to watch him grow and eventually be able to buy him things. I had always understood the premise was to start taking better care of myself, but I was so focused on my little bird that I didn’t realize how well it was working.
Mojito and I are now 419 adventure days in, and I have no intention of stopping. I know this app won’t be for everyone, but I do believe it is one of the best self-care apps I have used. I just can’t recommend trying it enough.
Did you know that over 45 million people practice Pilates every year?
Posture is the outward reflection of your daily activities and habits. Ensure you work out and train your muscles to stay strong and upright.
Pilates training is the perfect exercise to keep your muscles solid and injury-proof. But if you’re new to Pilates, it can take time to understand all the benefits of Pilates exercises.
Here’s a guide for you.
Improved Posture
Pilates training is an effective form of exercise. It offers a variety of benefits, such as improved posture and strength.
It focuses on body alignment, core strength, and stability. It also focuses on the breath and controlled movements.
As posture and strength are interdependent, poor posture can weaken muscles. Strained muscles can lead to poor posture.
Pilates can help correct postural imbalances. It is through strengthening and stretching exercises that help to maintain postural awareness.
Regular Pilates sessions can also help increase spinal flexibility and balance. It allows you to stand taller and more muscular.
This can help build confidence and improve posture. It can also help improve circulation and posture through stretching.
It allows for improved energy and vitality. Pilates is an excellent training program to help improve posture, strength, and well-being.
Increased Core Strength
Pilates training is an excellent way to improve strength. It not only focuses on developing core strength, but it also helps to train and tone the entire body.
Regular Pilates training strengthens the shoulders, back, and abdominal muscles in tandem. Furthermore, Pilates’ low-impact nature makes it an ideal exercise. It helps those who don’t want to strain their joints.
Additionally, Pilates helps strengthen the abdomen’s deep muscles. It helps protect the spine and core organs. Pilates training is a great way to increase core strength and improve physical fitness.
Pilates can give a challenging workout by focusing on the deep muscles of the core. It targets the muscles needed for good posture, stability, and balance.
Better Flexibility
Club pilates teacher training can lead to better flexibility. Pilates exercises emphasize controlled, flowing movements. It helps to stretch and lengthen the muscles.
These movements can help improve flexibility and range of motion. It reduces muscle stiffness and tension and improves physical function.
Many Pilates exercises involve stretching and lengthening the muscles. It maintains proper alignment and control.
This can help to improve flexibility without putting excessive stress on the joints or causing injury. Besides, Pilates exercises can be modified to accommodate different levels of flexibility. It makes it a suitable activity for people of all ages and fitness levels.
Also, improved flexibility can enhance athletic performance. It is through improving the range of motion and joint mobility. Overall, pilates strength training is a great way to improve flexibility and physical function.
Improved Balance
Pilates vs weight training can also help to improve balance. Many Pilates exercises need concentration and control. It helps to improve balance and coordination.
Also, Pilates exercises can be modified to challenge balance safely and flexibly. It makes it a suitable activity for people of all ages and fitness levels.
Pilates exercises enhance balance and include standing on one leg, such as single-leg circles and side kicks, and balancing on unstable surfaces, such as a stability ball or foam roller.
These exercises challenge the balance and coordination of the body. It improves stability and reduces the risk of falls and injuries. Improved balance can also enhance physical function and well-being.
Reduced Pain
Pilates is an effective exercise that can benefit a person’s posture and strength. It is known to improve core strength and flexibility, which can help reduce pain in the back and other body parts.
It combines breathing techniques, body strengthening exercises, and concentration developed through Pilates training. It helps improve posture and reduce physical pain.
Additionally, Pilates can help create strong muscles in the abdomen and back. It can help reduce the pain felt through day-to-day activities.
Reduce Stress
Pilates is a unique form of exercise that can help reduce stress. Pilates focuses on the core muscles by helping the body become strong from the center.
It helps in allowing for improved posture. With regular practice, Pilates can help realign your back and shoulders.
It improves posture and helps to reduce pain, tension, and stress. Pilates can help relieve and prevent tension in the neck and shoulders by focusing on proper breathing and exercising the correct muscles. It is through releasing tightness, thus reducing stress.
Reduces Menstrual Pain
Pilates training can provide life-changing benefits to women. Performing Pilates exercises can improve blood flow to the abdominal area.
It strengthens the pelvic floor muscles, which can help reduce menstrual pain and cramps. Additionally, Pilates’s enhanced strength and stability can help women feel more confident and empowered.
They can feel less pain and control their bodies and movements. While Pilates training may not specifically target menstrual pain, it can still be a beneficial form of exercise.
It helps promote physical health and reduces muscle tension and stiffness. It contributes to reducing menstrual pain.
It is essential to consult with a healthcare professional if you are experiencing severe menstrual pain. Ask if you have any concerns about your menstrual health.
Pilates training can provide a practical and holistic approach. It improves general health and well-being in women.
It Improves Sleep
Pilates training can also help improve sleep quality. Regular exercise, including Pilates, has been shown to enhance sleep quality and duration.
Pilates exercises can reduce muscle tension and promote relaxation. Because of that, it contributes to a better quality of sleep.
Additionally, it shows that regular exercise has helped regulate the sleep-wake cycle. It can lead to more restful and restorative sleep.
Furthermore, Pilates can also help to reduce stress and anxiety. Thus, it can often interfere with sleep.
Pilates training helps individuals fall asleep faster through relaxation and declining stress levels. It helps to stay asleep for extended periods.
Overall, Pilates training can be a helpful tool in improving sleep quality. Pilates can help individuals get a better night’s sleep and feel more rested and refreshed in the morning.
Improve Motivation
While Pilates training may not directly improve motivation, it can contribute to the cause by promoting physical and mental well-being. When individuals feel healthier and more energized, they are more likely to feel motivated. It helps to continue their healthy habits, including regular exercise.
Pilates training can also be a great way to improve confidence and self-esteem. Pilates can help individuals feel better about their bodies and abilities. It leads to increased enthusiasm and self-motivation.
Also, Pilates can be a social activity, providing a sense of community and support. Group Pilates classes, for example, can be a great way to meet new people. They engage in a shared activity, contributing to increased motivation to continue exercising.
Pilates training may not directly improve motivation. It improves confidence and self-esteem and provides community and support.
Builds Strength
Pilates is a great way to build strength, focusing on using your body weight and resistance to create resistance. The exercises in Pilates are designed to engage many muscle groups, which means you can achieve an all-over body workout.
One of the fundamental principles of Pilates is core strength, which means that the exercises target the muscles in your abdominals, lower back, and hips. Strengthening these muscles can improve your stability, balance, and coordination.
Pilates also targets the muscles in your arms, legs, and buttocks, which can help to tone and strengthen these areas. Exercises can be modified to make them more or less challenging, meaning Pilates suits people of all fitness levels.
Pilates is a great way to build strength and increase muscle tone, which can help you achieve your fitness goals and improve your overall health and well-being.
Rehabilitates Injuries
Pilates can be an effective rehabilitation tool for a variety of injuries. One of the fundamental principles of Pilates is low-impact movement.
The exercises are designed to be gentle on your joints and muscles. Pilates is an excellent choice for people recovering from an injury or a chronic condition affecting their mobility.
These movements can be modified to meet the needs of individuals. There are specific injuries or conditions. Pilates instructor training to work with people with various health concerns.
Pilates can be particularly beneficial for people with back pain, as the exercises are designed to strengthen the muscles that support the spine. Pilates can also be helpful for people with injuries to their knees, hips, shoulders, or neck.
Pilates training is a beneficial exercise that can help improve posture and strength. Its low-impact exercises can be adapted to meet individual needs, providing an effective and safe way to improve overall health.
Pilates is an activity where everyone should experience the benefits these exercises can provide. Get started today and be your best self!
Do you want to find more helpful info? Check out more of our guides on our blog today!
Disclosures:
Zafar reports being a co-owner of PEP Buddy, LLC. Please see the study for all other authors’ relevant financial disclosures.
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Key takeaways:
In more than 70% of patients with COPD, a positive expiratory pressure device improved exertional dyspnea.
The device mitigated desaturation in five of 14 patients with exertional desaturation.
Patients with COPD who experience breathlessness and exertional desaturation may see improvements with use of an oral positive expiratory device, according to study results published inRespiratory Care.
Muhammad Ahsan Zafar
“PEP buddy is an adjunct to current COPD therapies, such as inhalers and pulmonary rehabilitation,” Muhammad Ahsan Zafar, MD,co-creator of the device andassociate professor in the department of pulmonary critical care and sleep medicine at the University of Cincinnati College of Medicine, told Healio. “It provides a tool for self-management and breathing re-training, in addition to reducing dyspnea and improving quality of life.”
Data were derived from Zafar MA, et al. Respir Care. 2023;doi:10.4187/respcare.10278.
In this study, Zafar and colleagues analyzed 32 patients (mean age, 66.6 years; 43% women) with moderate to severe COPD who had an FEV1 less than 80% predicted and a prior 6-minute walk test (6MWT) that showed exertional dyspnea or desaturation to see if PEP Buddy, a small oral positive expiratory pressure (PEP) device that generates 4 cm H2O to 10 cm H2O of expiratory pressure, could improve exertional dyspnea, desaturation and quality of life.
Through the Shortness of Breath Questionnaire (SOBQ; score range 1 to 100, lower is better), researchers found out baseline dyspnea (52.8 ± 25), and through the St. George Respiratory Questionnaire (score range 1 to 100, lower is better), they found out baseline quality of life (50.1 ± 15).
To assess PEP Buddy, researchers conducted one 6MWT with PEP Buddy and one 6MWT without it, and asked patients to use the device in their daily lives for 2 weeks.
After 2 weeks, researchers obtained new dyspnea and quality of life scores, as well as the patients’ level of device use.
Following this short-term period, researchers found that seven patients had a meaningful improvement in end Borg score (a decrease of 1 or more points) on the 6MWT, 11 patients had a meaningful decline in SOBQ (a decrease of at least 5 points) and five patients had a reduction in both measures, for a total of 23 (71.8%) patients classified as “dyspnea responders.”
“While most people had meaningful improvement with PEP buddy use, there are some that did not benefit from it, so the response may be different in different people,” Zafar told Healio.
Researchers observed that those with a dyspnea response had worse FEV1 (40.4% vs. 56.5%; P = .009) and FVC (68.5% vs. 82%; P = .03) than dyspnea nonresponders, but they showed more improvement after using PEP Buddy in SOBQ (–7.37 vs. 13.55; P = .001) and quality of life scores (–4.69 vs. 1.77; P = .03) than nonresponders.
Researchers noted no differences in 6MWT distance with and without use of PEP Buddy.
In terms of exertional desaturation (nadir oxygen saturation < 88%), 14 patients had decreased oxygen levels during the 6MWT without PEP Buddy. During the 6MWT with PEP Buddy, five of these patients (35.7%) mitigated desaturation with oxygen levels close to normal levels throughout the 6MWT.
“I have never seen such a response to oxygen levels with anything other than supplemental oxygen,” Zafar told Healio.
Those who mitigated desaturation had higher nadir oxygen saturation with use of PEP Buddy than the nine nonresponders (91.2% vs. 82.5%; P = .002).
When assessing how often patients used the device, Zafar said some patients reported that the device led to a decreased use of other breathing aids.
“A few patients reported less use of rescue inhalers,” he said. “They would sit down and use this device when feeling out of breath first, before using inhalers.”
Other benefits of the device reported by patients included breathing training/regulation, ease of use, pre-exertional use, faster recovery after exertion and less anxiety.
However, patients did report some limitations, such as restrictive pressure on peak exertion, saliva buildup and difficulty getting comfortable with the device.
Future studies will cover more factors over a longer period of time, Zafar told Healio.
“In the next steps, we would like to explore the long-term effects of PEP buddy on symptoms and quality of life for people with COPD, and its impact on emergency room visit rates, use of rescue inhalers and health care cost,” he said. “PEP buddy also seems like an attractive addition to pulmonary rehabilitation programs to help enhance early outcomes and potentially sustain the benefits of pulmonary rehabilitation longer.”
Baby monitors are an invaluable way to keep an eye on your little one while you’re busy or away. Not only that, but they provide a wonderful chance for you to capture fleeting moments with your infant that will be treasured in years to come.
No matter if you prefer Wi-Fi or non-Wi-Fi for your baby monitor needs, there are plenty of models to choose from. Some are more cost effective than others and come with various useful features such as two-way communication and room temperature monitoring.
Peace of Mind
A baby monitor can give parents peace of mind that their child is secure when they’re not present. It also enables parents to work, attend classes or complete other duties inside the home without worrying that they won’t hear if something needs doing.
Video baby monitors are the most popular type of monitor and offer a host of features that make them user-friendly and convenient. Typically, they boast a high-resolution screen, two-way talk and night vision capabilities.
Many of these monitors come equipped with other useful features like temperature monitoring, room-temperature indicators, time displays and remote pan, tilt and zoom capabilities. Some even boast multiple cameras which can be wall-mounted or on a floor stand for convenient storage.
Non-Wi-Fi models remain a great choice for many families, as they tend to be more reliable and secure than WiFi options. The Infant Optics DXR-8 Pro monitor, for instance, features 1,000 feet of range with active background noise reduction and two-way talk capabilities. Plus it has a room temperature indicator plus white noise and lullabies preloaded.
Owlet is a wireless baby monitor that clips to a sock and connects via Bluetooth to an app. It measures your baby’s heart rate and oxygen levels, alerting you when their breathing pauses or their blood oxygen drops too low.
It isn’t a replacement for standard safety procedures, but it can be helpful to have in case of emergency. While it cannot guarantee a baby’s safety and could even be hazardous, it gives tired parents peace of mind knowing their infant will be alerted in the event of an unexpected lapse in heart rate or breathing.
Other devices that can bring you peace of mind include pet cams and bird igloo baby monitors, which allow you to keep an eye on your pets when they’re at home. Some monitors have cameras connected directly to a smartphone or tablet so you can check in on your children while away at work or school.
If you find that using a baby monitor is increasing your anxiety, it might be beneficial to temporarily stop using it and observe whether symptoms improve. If not, then replacing or trying another type of baby device could be necessary.
Convenience
Baby monitors are an invaluable asset when you’re away on dates or working from home, allowing you to check in with your little one whenever desired. Plus, since so many baby monitors are actually wireless and don’t require physical presence in the room where your child sleeps, these devices can come in handy while traveling or taking vacations.
When shopping for a baby monitor, there are various types to choose from – audio and video options included. Some even come with features like temperature tracking, two-way communication, and WiFi connectivity. Before making your purchase, our experts suggest that you carefully evaluate each monitor’s functions and decide which features are most important to you.
If you’re uncertain which baby monitor to purchase, our experts suggest selecting a system with both video display and sound capability. These usually have HD screen resolution and various sensitivity levels so you can tell if your infant requires your attention or not.
Some monitors also feature motion detection and two-way communication, so you can hear what your baby is saying if they’re having difficulty falling asleep or waking up during the night. This feature can save you from a lot of heartache in early parenthood when it’s hard to tell if they need extra help or just need a quick lullaby.
Our testers were pleased with how some Wi-Fi-enabled models allowed you to check in with your baby anytime, provided both ends have a strong internet connection. However, it’s essential to remember that these monitors remain vulnerable to cyber hackers who could intercept the signal, potentially leading to major security concerns.
As with other home electronics, it is essential to regularly upgrade your baby monitor’s firmware in order to keep it secure and ensure optimal operation. Many systems automatically do this; however, some require manual intervention. Our experts also suggest setting up a password to protect your monitor so it won’t fall prey to hackers who may be scanning through your home WiFi network for information.
Safety
Baby monitors give parents the power to stay in control of their little ones even when they’re asleep or elsewhere. Not only do they help avoid common accidents like suffocation or drowning, but they can also record precious moments with your child so you can cherish them in the future.
Many baby monitors today come equipped with specialized features like thermometer and oxygen sensor. These can be particularly beneficial when monitoring babies’ breathing and heart rate while they sleep – an early indicator of Sudden Infant Death Syndrome (SIDS).
Although baby monitors cannot prevent SIDS, some models can help minimize its effects by alerting parents if a child is choking or inhaling too much air. The Centers for Disease Control and Prevention recommend that parents use a baby monitor to help ensure their infant remains secure while sleeping.
Some parents worry about microwave radiation from wireless baby monitors, but research has demonstrated that it is unlikely to be an issue if you select one operating on an analog frequency band. Other worries include hackers gaining access to your Wi-Fi network and spying on your child through the device.
WiFi-enabled monitors may be vulnerable to hacking, so it’s essential that you disable remote setup on your router and use a strong password. Furthermore, updating the firmware of your monitor can further minimize its security vulnerabilities.
Some baby monitors also connect to your home Wi-Fi, giving you the ability to check in on your child from anywhere using a smartphone app. While these devices tend to be more costly, their benefits are worth it since you can remotely monitor your infant’s activities even when away from home.
Another advantage of baby monitors is their capacity to record and share videos with other parents or grandparents who might not live in your same house as you. This can be especially helpful on birthdays or other special occasions, providing a wonderful way to preserve memories of your children as they develop.
Security
A baby monitor is an invaluable way to stay connected to your little one, whether you’re at home or away. WiFi-enabled models that transmit signals directly to phones and tablets have become particularly popular among busy parents who want to check on their babies from work, errands, or anywhere else.
Unfortunately, these devices are not immune from hacking. Just like many other internet-connected devices, they’re vulnerable to malicious hackers who could access information and even steal your identity.
Security experts caution that Wi-Fi baby monitors do not typically come equipped with the same level of security measures as computers or mobile devices. They lack features like two-factor authentication or passwords that can be modified from factory settings, according to security experts.
These vulnerabilities could allow an attacker to remotely take control of your device, listening in on private conversations and stealing personal information. They also use the monitor to break into your Wi-Fi network, leaving your entire home vulnerable to cybercriminals.
Recently, The Summitt family shared a shocking account of their baby monitor being commandeered by someone unknown. When Jamie Summitt woke up in the middle of the night to hear her baby screaming, she plugged it in and discovered that it had started moving, talking to itself, and even asking for a new password.
Though it can be frightening, this type of prank has happened before – a 2015 case study of smart baby monitors conducted by security analytics firm Rapid7 revealed several vulnerabilities in their products.
Hackers refer to this type of hijacking as “Internet of things hacking.” According to Tod Beardsley, director of research at Rapid7, it involves exploiting a vulnerability in the product that doesn’t exist on modern laptops or smartphones.
He emphasizes that these types of vulnerabilities are uncommon on modern computers and the Internet of Things. He adds that they’re also easy to bypass without requiring complex programming skillsets.
Before purchasing any baby monitor, it’s essential to review its security record. Make sure the manufacturer has a good record for fixing any issues they uncover and change your passwords from factory settings as soon as possible. Furthermore, using a VPN is recommended in order to block anyone from accessing your network.
EVERY year in Britain up to one million adults see their GP about chest pain.
About six per cent of accident and emergency attendances can also be attributed to this common presentation.
The obvious concern for many when they experience chest pain is whether or not it might be related to the heart. After all, heart attacks are responsible for more than 80,000 admissions to hospital each year in England alone.
It’s worth getting the classic symptoms of a heart attack straight from the outset. Sudden, central tight or crushing chest discomfort is most often the main feature, often described as like having someone sit on one’s chest.
In addition, one should also be on the lookout for shortness of breath or radiation of the discomfort into the neck, jaw or either arm.
Interestingly, in a recent survey, only 41 per cent of people knew that sweating, in conjunction with chest pain, could be a symptom of a heart attack and only 27 per cent knew that feeling weak, lightheaded or nauseous could also be a symptom.
People also sometimes describe feeling an impending sense of doom at the outset as well. If all this goes off quite quickly, it’s still worth seeing a doctor but if it continues any longer than 15 minutes, it’s certainly time to call 999.
We are lucky that the survival rate from heart attacks is much higher than it was. In the Sixties, seven out of 10 were fatal. Nowadays seven out of 10 patients survive.
Still, cardiovascular disease remains one of our biggest killers so it is always worth being on the lookout.
It’s also worth being aware that during a heart attack around 21 per cent of people may experience no chest discomfort at all (26 per cent in women), which can make things a bit more awkward to diagnose.
This is more likely in people who are diabetic, so it is worth being aware of the other symptoms just in case.
There are lots of other causes of chest pain, the majority of which are harmless.
If I’m being picky, “chest” is not actually a medical word as such. Its closest equivalent in anatomical terms is the thorax, which is the section of our bodies between the neck and the abdomen.
Because much of this is enclosed within the ribs, the old English word “cest”, meaning box or casket, was long ago employed as a colloquial term and this then stuck.
In this region, there are various sites which can be a source of pain. Having already mentioned the heart, the chest also contains the oesophagus, the lungs, the ribs, the intercostal and chest muscles, the sternum (breast bone), breast tissue in women and various blood vessels, including the aorta.
Probably the most common non-life threatening cause of chest pain that we see in general practice is gastro-oesophageal reflux, otherwise known as GORD, or indigestion.
This can be a central burning pain, often worse in the mornings or after eating or drinking, particularly if it’s spicy, acidic or alcoholic.
It’s a good sign if this is relieved by things like Gaviscon or drinking a bit of milk — something that will certainly not settle the symptoms of a heart attack.
The lungs, too, can generate the sensation of chest pain. A pneumonia (lung infection) will often trigger discomfort and pain in the front or in the back depending on where in the lung the infection is.
If a clot travels into the blood vessels within the lung and lodges there (pulmonary embolism) one might experience a severe, sharp and stabbing pain which catches when taking a big deep breath (something referred to as pleuritic chest pain as it can also be caused by inflammation of the outer pleura of the lungs, which can just be down to a virus).
If there is a clot, one is likely to feel short of breath and the heart rate will be higher than usual.
One of the big flags here is if you cough up some blood.
Another very common presentation to us in general practice is pain that is caused by strains or inflammation of muscles. The intercostal muscles are the ones in between each rib so expand and contract as we breathe in and out.
This can be sometimes confused with pleuritic chest pain, although you are unlikely to experience shortness of breath or blood in the phlegm if that is the case.
A long coughing illness often triggers this and even a particularly hard workout in the gym can give the same outcome.
Time is the best healer in this case while ensuring that you are taking the occasional deep breath to keep the air moving and prevent infections developing in the lung.
A cricket ball to the ribs, bruising or even fracturing them will have a similar effect, although this is likely to be more painful for longer.
Pain relief and time are the best options here (and even if a rib fracture is suspected, this is not routinely X-rayed as it makes no difference to the management).
In simple diagrams and skeletons in cartoons, ribs always cover the entire circumference of our bodies, connecting to the sternum in the centre.
In reality, the bony parts of the ribs stop just short of the sternum at which point they turn to cartilage. At this cartilage joint, there is a degree of give to allow for expansion of the chest.
Unfortunately, sometimes this costal cartilage can become inflamed and cause pain, tender to the touch (heart pain will never be tender to the touch) in a condition known as costochondritis. A more severe form of this is known as Tietze’s syndrome after the German physician who discovered it.
While this can be mild and overcome with rest and anti-inflammatories, it can advance to really quite severe levels which can occasionally require the intervention of pain specialists.
Another big cause of pain in the chest is anxiety. Typically this is a sensation of tightness, mimicking the symptoms of a heart attack and generally making things worse as a result.
While a heart attack or angina might come on after exerting oneself, however, tightness with anxiety occurs either in moments of high anxiety and panic (unsurprisingly) or while lying in bed at night.
People who are then fine during their workouts the next day are almost certainly suffering from anxiety-related chest tightness rather than anything cardiac.
Deep breathing exercises can be used to alleviate the symptoms which, as with Gaviscon in the case of GORD, would not make heart pain go away.
As you may therefore appreciate, chest pain can be a difficult symptom to navigate and often requires a bit of detective work.
An electrocardiogram can be useful to rule out heart attacks but these are not 100 per cent accurate. A blood test (troponin) to check for heart muscle damage is another way but, if the index of suspicion is that high, you should probably be in hospital by then anyway.
To make matters even more complicated there are always the rarer and unusual conditions that throw their hat in the ring of differentials as well.
Angina is partial blockage of a coronary artery (the arteries that supply the heart muscle with blood), causing chest pain on exertion which settles when one rests. It needs to be borne in mind that angina is sometimes a precursor to a heart attack so should not be ignored.
Printzmetal’s angina, on the other hand, refers to similar pain that occurs due to spasming of these vessels — common in people who use cocaine.
You may also have heard of a condition called Broken Heart syndrome which presents to all intents and purposes exactly like a heart attack but is actually a mostly transient enlargement of one of the ventricles of the heart.
This condition is most common in people who have been through a traumatic experience or bereavement. It is otherwise known as Takotsubo cardiomyopathy, so named because the heart, when scanned, resembles the shape of the takutsubo pots used by Japanese fishermen to trap octopuses.
So if you get a twinge in the chest, it might be one of the more benign causes.
However, if there is any doubt at all about it having a more serious cause, make sure you get it checked out.
All too commonly, I have seen people presenting with heart attacks who have been experiencing similar pains for weeks leading up to the bigger event which, if checked out earlier, could have been averted.
Bicycling is one of the best ways to get fit and stay healthy. It’s a low-impact exercise that can be done by anyone at any age, and it’s not just for people who want to be professional cyclists! If you’ve ever thought about getting on your bike but weren’t sure if it was worth it, here are eight reasons why cycling is good for your health:
Although riding a bike is one of the simplest forms of exercise, it has many health benefits that can last a lifetime. Cycling is good for your respiration rate and lungs. It’s also great for burning calories, which helps to maintain or lose weight. Cycling is an excellent way to get regular physical activity without feeling like you’re exercising at all! The more active you are, the better chance you have at living a longer life with fewer diseases like diabetes or heart disease.” Cycling helps strengthen joints by increasing circulation around them so they don’t stiffen up as much when sitting still all day long (like most office jobs). Bicycling keeps bones strong by putting pressure on them while pedaling uphill–just like walking uphill does but faster! This pressure causes bone cells near surface areas where tendons attach themselves onto bone surfaces; this makes those attachments stronger so they can withstand more stress caused by running downhill later on in life when gravity takes its toll on us.”
Bike riding is good for your respiration rate and lungs. Riding a bike can help you breathe more easily. When the body is in motion, it requires more oxygen than when it’s at rest. A brisk ride on your bicycle will help increase your respiration rate and improve lung function over time. Cycling also reduces airway resistance, which means that the muscles surrounding your windpipe contract less to let air pass through them as you cycle along (1). This makes breathing easier for people who suffer from asthma or chronic obstructive pulmonary disease (COPD) because their respiratory systems are less obstructed by mucus or other debris within their bodies (2). In fact, some studies have shown that regular cycling may even prevent asthma attacks! There are many good reasons to go for a bike ride! Biking is great exercise. It can help you lose weight, reduce stress and anxiety, improve your cardiovascular health and bone density. You could also be breathing better if you regularly ride your bike instead of driving or taking public transportation. Biking has been shown to improve lung function in people with chronic obstructive pulmonary disease (COPD), according to research from the University of California San Diego School of Medicine published in the European Respiratory Journal in December 2017. Additionally, studies have shown that cycling at moderate intensity levels can improve lung capacity even further than brisk walking does–and it doesn’t require any special equipment beyond sneakers and shorts!
We hope you have enjoyed reading this article and learned something new about cycling. Cycling is a great way to get fit, stay healthy and have fun!
It's common for the brain to become overwhelmed with stress and anxiety due to work, relationships, and everyday life, but deep breathing is an easy tool that can lessen the severity of stress by training your mind to relax. According to Forbes, the practice of deep breathing activates the vagus nerve in your brain, which then triggers your parasympathetic nervous system's relaxation response, allowing you to feel calmer. Implementing deep breathing into your daily routine can eventually strengthen your mind, making it more flexible and capable of handling stressful triggers.
Deep breathing is a satisfying practice that can relax you before going to sleep, as well as sharpen your mind's function. Per Somnox, studies show that regular deep breathing exercises can improve your attention span and self-control. When you're trying to go to sleep, stay focused, or are feeling overwhelmed, try taking a few deep breaths. Like anything new, the more you practice the easier and more natural deep breathing will become.
It might be surprising to know that the majority of people suffering from chronic anxiety and stress have complaints of severe acid reflux and heartburn.Stress or anxiety once in a while does not pose much concern, but stress over some time can have deleterious effects on our bodies. Additionally, stress is directly correlated to acidity, implying the more stressed a person is, he/she will experience the symptoms of acid reflux or heartburn to a greater extent. 
