Data source

The present study used the TriNetX COVID-19 Network, an international collaboration of health research platforms that compiles de-identified patient data from electronic health records (EHRs). These records encompass a wide variety of patient information, including demographic details, medical diagnoses, procedures, medication records, laboratory results, genomic data, and types of healthcare organization visits. Over 120 healthcare organizations (HCOs) worldwide, predominantly academic health centers, have contributed data from their main hospitals, affiliated institutions, and outpatient clinics to TriNetX. For this specific analysis, we utilized the COVID-19 network, encompassing data from more than 114 million patients from 87 HCOs. TriNetX offers integrated tools for patient-level data analysis and delivers aggregated results to the researchers. Detailed information on the database can be accessed online [24]. Written informed consent was not required because TriNetX contains anonymized data. The Institutional Review Board of the Chi Mei Medical Center approved the study protocol (no. 11202–002).

Patient selection

In the patient selection process, the TriNetX database was used, which contains 86 HCOs as of July 4, 2023. The initial patient pool consisted of individuals who had visited these HCOs at least twice between March 1, 2020, and January 1, 2023. Patients who tested positive for SARS-CoV-2 or were diagnosed with COVID-19 between January 1, 2022, and January 1, 2023, and those who were prescribed antiviral agents and were initially hospitalized were identified from this pool. The prescribed antiviral medications included molnupiravir, remdesivir, and nirmatrelvir plus ritonavir. The selection process was identical for all patients diagnosed with influenza within the same timeframe. The analysis was restricted to patients aged ≥ 18.

Subsequently, several exclusion criteria were used. For the COVID-19 group, patients who were also diagnosed with influenza and those with long-term COVID-related symptoms one year before the index date were excluded. Similarly, for the influenza group, patients who tested positive for SARS-CoV-2 or were diagnosed with COVID-19 and those with long-term COVID-related symptoms one year before the index date were excluded.

Finally, patient selection involved propensity score matching on a 1:1 basis for age at index, race, sex, adverse socioeconomic determinants of health, and comorbid medical conditions. This resulted in two comparable groups for this study: a COVID-19 and an influenza group (Tables S1 and S2).


We considered 47 variables to adjust for imbalances in baseline characteristics between the COVID-19 and influenza groups. The list included both confirmed and suspected risk factors for COVID-19 and more severe cases of the illness, such as demographics (eg, age, sex, and ethnicity), adverse socioeconomic determinants of health (including "problems related to education and literacy," "problems related to employment and unemployment," and "problems related to housing and economic circumstances," as defined by ICD-10), and comorbidities (such as obesity, hyperlipidemia, hypertension, diabetes mellitus, chronic kidney disease, asthma, chronic lower respiratory diseases, ischemic heart disease, neoplasm, chronic liver diseases, stroke, dementia, rheumatoid arthritis, lupus, psoriasis, human immunodeficiency virus infection, mood disorders, and psychotic disorders).

Outcome measurement

The primary outcome of this study was a composite outcome consisting of 12 clinical features of post-COVID conditions, observed 90–180 days after the index event. These features include chest/throat pain, abnormal breathing, abdominal symptoms, fatigue/malaise, anxiety/depression, pain, headache, cognitive dysfunction, myalgia, loss of taste or smell, sleep disturbances, coughing, and palpitations [25,26,27].

We investigated the secondary outcomes of all-cause hospitalization, all-cause emergency department (ED) visits, and deaths during the follow-up period. Table S3 provides additional details regarding the diagnostic, visiting, and procedural codes used to define these outcomes [21, 28, 29].

Statistical analysis

We used the built-in propensity score-matching (PSM) function of the TriNetX platform to ensure a 1:1 match between the participants in the COVID-19 and influenza groups. This was achieved using a nearest-neighbor greedy matching algorithm with a caliper width of 0.1 pooled standard deviation. Standard differences were then computed to assess the balance between groups, with differences in absolute values < 0.1, indicating a good match between groups [30].

Subsequently, we performed Kaplan–Meier analysis, followed by log-rank tests and calculation of hazard ratio (HR) with 95% confidence intervals (CI) to compare the two groups. Statistical significance was set at p < 0.05. The HR was used to describe the relative risk of post-COVID conditions based on a comparison of time-to-event rates calculated using a proportional hazard model, which is a built-in function in TriNetX.

For subgroup analysis, we compared the primary and secondary outcomes between the two groups, stratified by age (18–64 and ≥ 65 years), sex, vaccine status (unvaccinated, 1 or 2 doses of vaccine, boosted), and race (Caucasian and non-Caucasian). The vaccine type used was Pfizer with CPT code 91,307 (0051A, 0052A, 0071A, 0072A), Janssen 91,303 (0031A), Novavax (0041A, 0042A), and Moderna 91,301 (0011A, 0012A, 0013A, 0111A).

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Senior Master Charles Tsui-Po

Senior Master Charles Tsui-Po

Tai Chi classes can be used to diffuse the pressures of daily life that can generate stress and manifest into chronic physical illnesses.

Through the gentleness of its execution, the heart finds its rhythm and guides the body to a state of restful alertness.”

— Master Si Gung Charles

ROWVILLE, VICTORIA, AUSTRALIA, December 5, 2023 / -- In the heart of Rowville, a quiet revolution is taking shape, one that embraces ancient wisdom to combat modern-day health challenges. At the forefront of this movement is Tai Chi, a martial art turned meditative practice that's gaining traction for its significant health benefits, particularly in managing blood pressure and improving emotional well-being.

Unlike the typical high-intensity workouts that dominate fitness trends, Tai Chi operates on the principle of gentle movements, deep breathing, and mental concentration.

This traditional Chinese martial art, known for its slow and graceful sequences, offers more than just physical exercise; it is a holistic approach to wellness, connecting the mind, body, and spirit.

The Science Behind Tai Chi and Blood Pressure Management

Recent studies have shed light on the tangible health benefits of Tai Chi, especially concerning cardiovascular health. Regular practice of Tai Chi has been linked to lower blood pressure, a key factor in preventing heart disease and stroke. This is attributed to the activity's calming nature, which reduces stress and, consequently, its negative impact on the heart.

But how exactly does Tai Chi achieve this? The answer lies in its core components. The slow, deliberate movements of Tai Chi encourage relaxation, reducing the fight-or-flight response that elevates blood pressure. Moreover, the deep, controlled breathing central to Tai Chi practice promotes better oxygen flow and triggers a relaxation response in the body, further aiding in blood pressure regulation.

Tai Chi: A Balm for Emotional Turbulence

In today's fast-paced world, where stress and anxiety are commonplace, Tai Chi offers a sanctuary of serenity. Its meditative aspect is a crucial factor in its growing popularity in Rowville and its surrounding suburbs. By focusing on the present moment and syncing movement with breath, practitioners find it easier to shed the stressors of daily life, achieving a state of mental calm and clarity.

The emotional benefits of Tai Chi cannot be overstated. Regular practice helps in managing anxiety and depression, fostering a sense of inner peace. This emotional balance is particularly beneficial for those dealing with the pressures of modern life, offering a natural and therapeutic way to maintain mental health.

Tai Chi in Rowville: A Community's Path to Wellness

In Rowville, Tai Chi classes have become a hub for individuals seeking a holistic approach to health. The classes, suitable for all ages and fitness levels, offer a welcoming environment where the community can come together to practice and learn. Through the guidance of experienced instructors, members from Rowville and surrounding suburbs are discovering the myriad benefits of this ancient practice, transforming their physical and emotional health.
The impact of Tai Chi on the community is profound. Beyond individual health benefits, it fosters a sense of camaraderie and support among practitioners, strengthening community bonds.

Tai Chi, with its emphasis on slow movements, deep breathing, and mental focus, is more than just a form of exercise; it's a lifestyle choice that promotes overall well-being. In Rowville, this practice is not just improving individual health but is also enhancing community wellness. As more people turn to Tai Chi for its health benefits, it stands as a testament to the enduring power of this ancient practice in our modern world.

Golden Lion is Melbourne’s most established Tai Chi school with over 50 years experience in teaching.

For More Information: Click Here

They can be contacted on: (03) 9796 1066

Master Charles Tsui-Po
Golden Lion Academy - Martial Arts
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To those unfamiliar with the powers of breathwork, the idea that you can change your physiological state by simply altering how you inhale and exhale may seem too good to be true. After all, breathing is something we do all day long, automatically. But when you harness your breath in certain ways (á la breathwork), it’s essentially the physical counterpart to meditation: Meditating uses the mind to calm the body, and breathwork employs the body to soothe the mind. It’s the reason why particular calming breathing exercises, like moon breathing, can shift you into a more tranquil mental state ideal for quickly drifting off to sleep.

Experts In This Article

Like other breathing exercises for sleep, moon breathing harnesses the connection of the breath to the parasympathetic (aka “rest and digest”) nervous system, says cardiologist and functional medicine practitioner Sanjay Bhojraj, MD. Activation of the parasympathetic nervous system relaxes the body by slowing the heart rate and reducing blood pressure. At the same time, such parasympathetic activity also tones down the sympathetic (aka “fight or flight”) nervous system, putting you in a state of calm that’s necessary for accessing deep, restorative sleep.

What is moon breathing?

An ancient Indian breathing practice called chandra bhedana pranayama in Sanskrit (which loosely translates to “moon piercing breath”), moon breathing involves breathing through the left nostril, says yoga instructor Nikita Desai, owner of Arya Yoga Studio.

The name comes from the idea in the yogic philosophy that we all have a lunar energy within the left side of our body, and a solar energy within the right side, says Ayurveda consultant and yoga, meditation, and breathwork coach Angie Tiwari, founder of yoga membership platform Unearthed. It follows that connecting to the right side allows you to tap into a fiery and uplifting energy, while connecting to the left side (e.g., with moon breathing) allows you to slow down and steady yourself, she says.

“Moon breathing is a really good [technique] to do if you're feeling anxious, but it's also a good one to do if you are trying to get yourself to sleep and you're struggling with racing thoughts before bed,” says Tiwari. Indeed, anxious or stressful thoughts at night can certainly keep you up (even if you’re worried about getting enough sleep), and a breathwork exercise like moon breathing can help circumvent that stress-and-sleep-loss cycle.

What are the benefits of moon breathing for relaxation and sleep?

While moon breathing has been around for centuries, recent research supports its potential benefits for mental well-being and sleep. As noted above, moon breathing can help you chill out by activating your parasympathetic nervous system, “which is conducive to relaxation, healing, and digestion,” says Dr. Bhojraj.

According to pulmonologist and sleep medicine specialist Raj Dasgupta, MD, chief medical advisor for Sleep Advisor, “people who practice moon breathing report experiencing reduced stress, improved sleep, and a sense of calm and relaxation.”

“People who practice moon breathing report experiencing reduced stress, improved sleep, and a sense of calm and relaxation.” —Raj Dasgupta, MD, pulmonologist and sleep medicine specialist

Indeed, a small 2022 study analyzing the effects of right versus left nostril breathing on brain activity1 (via encephalographic recordings, or EEG) in 30 subjects found that when the participants engaged in left nostril breathing, their brains showed greater EEG activity in the posterior region, which has been associated with being in a relaxed, restorative state.

The connection between left nostril breathing, or moon breathing, and relaxation has also been investigated in terms of benefits for sleep, specifically. Another small 2022 study found that among a group of 149 medical students, those who practiced left nostril breathing daily for four weeks demonstrated an improvement in self-reported sleep quality2 (based on the Pittsburgh Sleep Quality Index) as compared to a control group.

Part of the reason why moon breathing may have such a soothing effect may have to do with the reduction of air that you’re actually breathing while practicing it, says functional medicine physician Leland Stillman, MD. (After all, you’re restricting the opening through which air is flowing.) “Reducing the respiratory rate has a tendency to improve overall respiratory mechanics,” he says, contrary to hyperventilation—or essentially, breathing too much—which can trigger anxiety. (Just consider how your breathing might speed up in moments of stress.)

Reducing your breaths per minute also restricts how much carbon dioxide (CO2) you exhale, raising the CO2 level in your blood, adds Dr. Stillman. “CO2 is usually thought of as a waste, but it’s a nutrient in the sense that it opens your blood vessels and allows blood to flow around the body,” he says. By keeping more CO2 in your system, then, single nostril breathing (versus regular nasal breathing) can improve circulation, which can in turn boost your mental state.

How to try moon breathing

Part of the beauty of moon breathing is that you can use it virtually anytime, anywhere. “We get it in our head that yoga has to be 30 minutes, 45 minutes, or an hour, but even two minutes of stretching at your desk in the middle of the day is better than not moving your body at all,” says Tiwari. “When it comes to the breath, it's even more powerful because you don't need to roll out a yoga mat, and you don't need to even be at your house.” It’s discreet and doesn’t require equipment or a set of skills. Meaning, you can also turn to moon breathing whenever you’re lying in bed and struggling to get to sleep.

Here’s how to practice moon breathing, according to Tiwari:

  1. Find a comfortable position. Place your thumb underneath your right nostril to close it off.
  2. Inhale through your left nostril.
  3. Either:
    1. Release your thumb from your right nostril, and exhale through your nose or mouth.
    2. Exhale through your left nostril.
  4. Repeat, aiming to breathe at a steady pace with inhales and exhales of the same length.

Moon breathing is relatively easy to get the hang of, and it’s associated with noteworthy benefits. The next time you’re feeling jittery or anxious—whether before an important work presentation or first date or, yes, when your mind won’t stop racing before bed—try using chandra bhedana pranayama to your advantage.

Well+Good articles reference scientific, reliable, recent, robust studies to back up the information we share. You can trust us along your wellness journey.

  1. Niazi, Imran Khan et al. “EEG signatures change during unilateral Yogi nasal breathing.” Scientific reports vol. 12,1 520. 11 Jan. 2022, doi:10.1038/s41598-021-04461-8
  2. Gajbhiye, Himanshu A et al. “Effect of Short-Term Practice of Left Nostril Breathing on Various Sleep Parameters in the Medical Students.” International journal of preventive medicine vol. 13 110. 8 Aug. 2022, doi:10.4103/ijpvm.IJPVM_578_20

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Researchers in China report thinning of the gray matter and other changes in certain parts of the brain in 61 men after COVID-19 Omicron infection.

For the study, published late last week in JAMA Network Open, the researchers evaluated 61 men before and after infection with the SARS-CoV-2 Omicron variant in January 2023. The men had been part of a larger cohort who had undergone magnetic resonance imaging (MRI) and neuropsychiatric screenings before infection in August and September 2022. Average age was 43 years.

The researchers collected MRI and neuropsychiatric data after COVID-19 infection and tracked clinical symptoms for 3 months. The average interval from infection and MRI scans was 22 days. Twenty-nine participants received at least one dose of COVID-19 vaccine, 17 received three, and 15 didn't report their vaccination status.

Links to anxiety, word fluency

After infection, Beck Anxiety Inventory scores were significantly higher (median, 4.50 to 4.00), while depressive distress scores were significantly lower (median, 18.00 to 16.00). The most common symptoms after infection were fever, headache, fatigue, muscle pain, cough, and shortness of breath.

Of 17 participants who completed 3-month follow-up, fever (64.7% vs 11.8%), muscle pain (58.8% vs 17.6%), and cough (70.6% vs 23.5%) had improved significantly since infection.

In this cohort study of male patients infected with the Omicron variant, the duration of symptoms in multiple systems after infection was short.

In certain regions of the brain, gray-matter thickness had thinned, and the ratio of right hippocampus volume to total intracranial volume was significantly reduced after infection. Gray-matter thinness was negatively correlated with anxiety scores, and the ratio of the right hippocampus to total intracranial volume was positively correlated with Word Fluency Test scores.

"In this cohort study of male patients infected with the Omicron variant, the duration of symptoms in multiple systems after infection was short," the study authors wrote. "Changes in gray matter thickness and subcortical nuclear volume injury were observed in the post-Omicron period."

The results, they said, shine a light on the emotional and cognitive mechanisms of Omicron infection, show its link to nervous system alterations, and confirm that imaging can enable early detection and treatment of neurologic complications.

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By: Damaris Ababio, PTA, MSCS, Barnabas Health Ambulatory Care Center 

You may be wondering, how does breathing and pain go hand in hand? Good question! Before we delve into how breathing affects pain, let’s talk more about breathing in general. We all breathe because it’s essential to our very existence. Thankfully, breathing is an involuntary reflex that happens without conscious effort.

Now, take a quick moment to observe your breathing, is it shallow? Do you only see your chest and shoulders rising when you inhale? If so, that’s okay. However, with education and self-awareness, we can harness the power of proper diaphragmatic breathing to address things like pain, stress and anxiety.

Diaphragmatic breathing is breathing that engages your diaphragm, which is an important, and key, respiration muscle, that is shaped like a dome that contracts and relaxes with breathing. Although we don’t have to think about breathing, we do have to put forth a conscious effort when it comes to diaphragmatic breathing. This is because when we suffer from chronic pain, anxiety, and stress, breathing “our normal” way is not enough to produce a therapeutic response.

Deep breathing has been proven through research to quiet the sympathetic nervous system, which is our “fight or flight” response to a perceived threat, whether internal or external. With deep breathing, we activate our parasympathetic nervous system which allows the brain to “cool down” or relax after a period of stress of danger. When we experience pain, this can lead to stress and anxiety, which causes our brain to be on high alert, causing muscle tension, grumpiness, and more pain. However, you can take advantage of harnessing your own breathing, which is free of charge and readily available, to help you cope with chronic pain, stress and anxiety.

Here are a few tips to help you breathe diaphragmatically:

Lying down:

  1. Place a pillow under your knees and close your eyes.
  2. Place one hand on your upper abdomen, right under your ribcage and your other hand on your chest.
  3. Now take a slow and deep breath through your nose, allow your abdomen, lungs, and ribcage to expand. Do this while keeping your chest still. Do not be surprised if you feel stiff and tight with the first couple of reps, your muscles will gradually respond to this type of breathing with practice.
  4. Gently tighten your abdominals as you exhale slowly through your pursed lip.

In sitting:

  1. Sitting comfortably with an upright posture and your knees bent (feel free to use a pillow to support your back)
  2. Repeat steps 2-4 above.

Try practicing diaphragmatic breathing for about 5 minutes daily.

Damaris Ababio, PTA, MSCS, is a Physical Therapist Assistant at the Barnabas Health Ambulatory Care Center. She treats patients with neurological and orthopedic conditions as well as balance and gait deficits. Damaris completed her education at Essex County Community College in May 2011 and has been working at the ACC since October 2011. Damaris is currently a Multiple Sclerosis Certified Specialist (2018) and an LSVT BIG certified therapist (2020). She also serves as a member of the International Organization of Multiple Sclerosis Rehabilitation Professionals and the American Physical Therapy Association. When she’s not working, Damaris enjoys spending time with her family, participating in philanthropic work or carrying out DIY projects.

The experienced and compassionate staff at Cooperman Barnabas Medical Center Rehabilitation centers, with locations in West Orange and Livingston, offers adults and children the specialized care they need to resume an active life after surgery, injury or illness. Staff is committed to providing patients with the most advanced services in a safe, caring and soothing environment. For high-risk patients who are unable to visit in person, telehealth is an option. Patients do not need a prescription for physical therapy services.

For more information, or to schedule an appointment, call 973-322-7500.

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As winter wraps its frosty arms around us, many individuals find themselves grappling with the inevitable winter blues. However, combating the winter jitters doesn't always require elaborate solutions. One simple and effective way to stay warm and uplift your spirits is through the practice of targeted breathing exercises.

During the colder months, our bodies tend to constrict, and we may unknowingly adopt shallow breathing patterns. Shallow breathing limits the amount of oxygen that reaches our cells, leading to fatigue and heightened stress levels. Incorporating intentional breathing exercises into your daily routine can counteract these effects, promoting relaxation and warmth from within.

1. Deep Belly Breaths: Start by finding a comfortable and quiet space. Inhale deeply through your nose, allowing your abdomen to expand fully. Hold your breath for a moment, then exhale slowly through your mouth. Repeat this process for several cycles. Deep belly breaths enhance oxygen flow, promoting a sense of calm and warmth throughout your body.

2. Alternate Nostril Breathing (Nadi Shodhana): Sit comfortably and close your eyes. Using your right thumb, close off your right nostril and inhale deeply through your left nostril. Pause briefly, then close your left nostril with your right ring finger while releasing the right nostril. Exhale slowly through the right nostril. Continue this pattern for a few minutes. Nadi Shodhana helps balance the body's energy and warms you up from the inside out.

3. Ujjayi Breathing: Often referred to as "ocean breath," Ujjayi breathing involves inhaling deeply through your nose, slightly constricting the back of your throat, and exhaling audibly. This technique not only warms the body but also helps alleviate stress and anxiety.

4. Breath of Fire (Kapalbhati): Sit comfortably with an erect spine. Take a deep inhale through your nose, then exhale forcefully through your nose by contracting your abdominal muscles. The inhales should be passive, and the exhales active. This dynamic breathing exercise boosts circulation, generating heat in the body.

Incorporate these breathing exercises into your daily routine to ward off winter jitters and stay warm from the inside out. Not only will these practices help you navigate the chilly season with ease, but they will also contribute to overall well-being and vitality. 

(This article is meant for informational purposes only and must not be considered a substitute for advice provided by qualified medical professionals.)

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For decades, Xanax has been a go-to medication for the treatment of anxiety. But is it really effective?

Xanax is used for the treatment of anxiety and panic disorders. It works by producing a sedative effect that first acts on the body's central nervous system. It can be used for immediate relief from anxiety attacks, panic attacks, incidences of phobia exposure, performance anxiety and other forms of anxiety.

While it is widely known for its effectiveness, some researchers found that this may be clouded by publication bias.

Xanax and publication bias

In a review and statistical analysis, researchers studied some publicly available data from the U.S. FDA for clinical trials that used Xanax XR for the treatment of panic disorder. They found that among the five trials conducted, only three were published in medical journals. Reviewing the clinical trial results showed that only one in five trials had a positive outcome.

Xanax XR is still better than the placebo, but not by a lot. The researchers found that because of publication bias, its actual efficacy was increased by more than 40 percent, which was way more than what they expected.

The long-term effects of Xanax

Xanax, being one of the most prescribed medications for anxiety and panic disorders, is known for its almost immediate effectiveness - that is, it works within 15 minutes of being ingested. However, when misused, it also has several negative long-term effects.

These long-term effects may include paradoxical reactions where the overuse of medicine causes it to mimic the conditions it is supposed to treat. So, if Xanax is misused, it can ironically cause panic and anxiety. Some physical side effects include a decreased heart rate, irregular or slowed breathing, and low blood pressure.

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Richard O’Shea worked as a locum at Tenby Surgery from 2018 until February , 2022, when he was suspended.

But the tribunal said he was ineligible to claim unfair dismissal by Hywel Dda University Health Board because he was not an employee.

The arrangement was that the board was not duty bound to offer sessions to Dr O’Shea, who worked in Tenby for two days a week and the Llandaff Fields practice for three days, and he was not bound to accept the sessions he was offered.

Concerns were raised in 2021 when he refused to wear a protective mask, claiming that he was exempted on medical grounds. Although he produced evidence that his GP had referred to wearing masks increasing his anxiety, distracting him and causing breathing problems, he was not given exemption.

The tribunal heard that it was mandatory for staff in NHS establishments to wear masks and that Dr O’Shea was offered other work which did not involve face-to-face meetings.

He claimed that he was taking adequate safety measures by having daily lateral flow tests, being vaccinated and asking patients whether they were happy for him not to wear a mask.

In its judgment the tribunal said:

“The respondent (the health board) was entitled to conclude that the mitigations proposed by the claimant were insufficient to address the risks posed by him (and to him) of working in a clinical environment during the pandemic without wearing an appropriate face mask.”

Dr O’Shea claimed that his suspension in January, 2022, amounted to dismissal but the tribunal said it was temporary.

Rejecting his claims for unfair and wrongful dismissal, and for discrimination arising from disability, employment judge Stephen Povey said:

“In effect, and in reality, what the claimant did was refuse to accept any further offers of work from the respondent, as he was entitled to in the absence of any obligation on him to do so and in the absence of any obligation on the respondent to offer him any work.”

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Have you ever experienced a surge of anger seemingly out of nowhere? The bewildering nature of this emotion often leaves us questioning its origins. To unravel this mystery, we must delve into the intricate world of hormones, the chemical messengers that play a pivotal role in our emotional responses.

Hormones: The Culprits Behind the Fury

1. Cortisol: The Stress Hormone

Cortisol, often referred to as the stress hormone, is a key player in the manifestation of sudden bursts of anger. When faced with stressors, the body releases cortisol as part of the fight-or-flight response. The elevated levels of cortisol can lead to heightened irritability and a predisposition to anger.

2. Adrenaline: The Fight-or-Flight Instigator

Another hormone closely linked to anger is adrenaline. This hormone prepares the body for the fight-or-flight response in the face of perceived threats. The adrenaline rush can result in increased heart rate, heightened alertness, and a surge of energy, all of which may contribute to the escalation of anger.

The Hormonal Symphony in our Bodies

3. Endorphins: The Mood Regulators

Endorphins, often dubbed as the body's natural painkillers, also play a crucial role in regulating mood. These hormones act as mood enhancers and stress relievers. A deficiency in endorphins can lead to heightened emotional responses, including anger.

4. Serotonin: The Happiness Messenger

Serotonin, a neurotransmitter that contributes to feelings of well-being and happiness, also influences mood swings. Imbalances in serotonin levels can result in emotional volatility, potentially contributing to anger issues.

External Triggers: Catalysts for Hormonal Havoc

5. Environmental Stressors

Beyond internal factors, external stressors in our environment can significantly impact hormonal balance. A hectic work environment, constant noise, or crowded spaces may stimulate the release of hormones that contribute to anger.

6. Relationship Dynamics

Interpersonal relationships, both personal and professional, can act as potent triggers for anger. Misunderstandings, conflicts, and unresolved issues can influence hormonal fluctuations, leading to emotional outbursts.

Managing Anger: A Hormonal Perspective

7. Stress Reduction Techniques

Recognizing the impact of cortisol on anger underscores the importance of effective stress management techniques. Practices such as deep breathing, meditation, and mindfulness can help regulate cortisol levels, curbing anger.

8. Exercise: A Natural Hormone Regulator

Regular physical activity has been shown to positively impact hormonal balance. Exercise stimulates the release of endorphins, promoting emotional well-being and acting as a natural antidote to anger.

The Domino Effect: Hormones and Emotional Well-being

9. Impact on Mental Health

Chronic hormonal imbalances, if left unaddressed, can have profound effects on mental health. Prolonged exposure to heightened levels of stress hormones may contribute to conditions such as anxiety and depression, emphasizing the need to manage anger at its roots.

10. Hormones and Physical Health

The intricate connection between hormonal fluctuations and physical health cannot be overlooked. Research suggests that chronic anger may contribute to conditions such as hypertension and cardiovascular issues, highlighting the holistic impact of hormonal imbalances.

Navigating the Rollercoaster: Practical Tips

11. Mindfulness and Meditation

Incorporating mindfulness practices into daily life can be a powerful tool for navigating emotional turbulence. Mindfulness encourages awareness of one's thoughts and emotions, providing a constructive way to respond to anger triggers.

12. Communication Strategies

Effective communication is paramount in preventing misunderstandings that may lead to anger. Developing communication strategies, such as active listening and expressing emotions assertively, can mitigate the impact of relationship dynamics on hormonal balance.

The Role of Genetics: Are Some People Predisposed to Anger?

13. Genetic Factors

Genetic predispositions may contribute to an individual's susceptibility to intense bursts of anger. Understanding the role of genetics in emotional responses can help tailor personalized approaches to anger management.

14. Epigenetics: The Environmental Influence

Epigenetics, the study of how environmental factors influence gene expression, sheds light on the interplay between nature and nurture in shaping our emotional responses. Environmental influences can impact gene expression, potentially contributing to anger-related tendencies.

Beyond Anger: Hormones in Positive Emotions

15. Oxytocin: The Bonding Hormone

Shifting the focus to positive emotions, oxytocin, often referred to as the bonding hormone, plays a crucial role in fostering social connections and positive relationships. Enhancing oxytocin levels can contribute to emotional well-being.

16. Dopamine: The Reward System

Dopamine, known as the brain's reward system, is linked to feelings of pleasure and reward. Harnessing the power of activities that release dopamine can positively influence emotional well-being, acting as a counterbalance to anger.

Hormonal Harmony: Striking the Right Balance

17. Lifestyle Modifications

Adopting lifestyle changes that contribute to hormonal balance is essential for fostering emotional resilience. Adequate sleep, a balanced diet, and regular exercise all play a role in maintaining hormonal harmony.

18. Professional Support

Recognizing when to seek professional help is crucial for addressing underlying hormonal imbalances and associated anger issues. Mental health professionals can provide guidance and therapeutic interventions tailored to individual needs.

Decoding the Hormonal Puzzle

Unmasking the Intricacies

In conclusion, the intricacies of hormonal influences on anger are multifaceted. By understanding the hormonal connections and implementing practical strategies, we empower ourselves to navigate the complex landscape of emotions with greater insight and control.

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Insomnia is a health problem that affects millions of people around the world. the difficulty falling asleep or staying asleep all night It can have a significant impact on the quality of life of those who suffer from it.

People often turn to drugs to treat insomnia, but there are natural solutions to that They can be just as effective and less invasive. In this article, we will explore some of the natural alternatives that can help you overcome insomnia and enjoy a restful sleep.


Before exploring natural remedies for insomnia, it is important to understand the importance of sleep for our health. The dream is an important biological process that allows the body and mind to recover and recharge. During sleep, cellular repair processes, memory consolidation, and regulation of metabolic functions are carried out.

If you don’t get enough sleep, you can experience many negative health effects. Lack of sleep increases the risk of chronic diseases such as diabetes, hypertension, and obesity. Besides, can hurt cognitive and emotional performance affecting concentration, mood, and decision making.


ago find a natural solution for insomnia, it is important to establish and maintain healthy sleep habits. Some important guidelines include:

Regular sleep routine: Try to go to bed and get up at the same time every day, even on weekends. It helps regulate your biological clock and improve sleep quality.

Create an environment conducive to sleep: Make sure your room is dark, quiet, and at a comfortable temperature. A comfortable mattress and enough pillows are also essential.

Limit screen exposure before bed: Blue light from electronic devices can interfere with the production of melatonin, a hormone that regulates sleep. Avoid the screen for at least an hour before bed.

Avoid caffeine and other stimulants before bed: Coffee, tea, soft drinks, and other stimulants can make it difficult to fall asleep. Try to avoid it in the hours before bed.

Regular exercise: Regular physical activity helps improve sleep quality. However, avoid doing vigorous exercise before bed, as it can have the opposite effect.


Relaxation TherapiesRelaxation Therapies

One of the most effective natural solutions to combat insomnia is the practice of relaxation therapies. These techniques help reduce stress and anxiety, two of the main causes of insomnia. Some relaxation therapies include:

TAKING: Meditation is a practice that involves focusing the mind on the present, thereby reducing thinking and anxiety. Meditating before bed can help calm the mind and improve sleep quality.

Yoga: Yoga combines physical postures, breathing, and meditation to promote relaxation and flexibility. Regular yoga practice can reduce stress and improve sleep quality.

breathing techniques: Deep, controlled breathing can be a powerful tool for relaxing the body and mind. Try techniques like belly breathing before bed.


Another option to solve insomnia naturally is to use herbs and supplements that have been shown to have relaxing and stimulating properties. Some of the most popular include:

Valerian: Valerian is an herb known for its ability to reduce anxiety and improve sleep quality. It can be taken in the form of tea or supplements.

Melatonin: Melatonin is a hormone that regulates the sleep-wake cycle. Melatonin supplements may help people who have trouble sleeping.

Lavender: Lavender essential oil has long been used as a natural remedy for relaxation. You can diffuse it in your room or add a few drops to your pillow.


The Importance Of Medical ConsultationThe Importance Of Medical Consultation

If insomnia persists despite adopting healthy sleep habits and using natural remedies, It is important to seek the opinion of a health professional. Chronic insomnia can be a symptom of underlying medical problems, such as sleep disorders, depression, or anxiety. A doctor can do a complete evaluation and give specific treatment recommendations.

In conclusion, insomnia is a common problem that can have a significant impact on health and quality of life. However, there are natural solutions that can help solve it effectively. Establish healthy sleep habits, practice relaxation therapies, and consider using herbs and natural supplements These are strategies that can improve sleep quality. If insomnia persists, do not hesitate to consult a health professional for proper guidance and treatment.


The relationship between diet and insomnia is a topic that is often overlooked. However, what you eat and when you eat it has a big impact on the quality of your sleep. Some nutritional tips to prevent insomnia include:

Avoid heavy meals before bed: Large meals, rich in fat and protein, hinder digestion and cause discomfort, which disturbs sleep. Try to eat dinner at least two hours before bed and choose light, easy-to-digest foods.

Limit caffeine and alcohol: Caffeine and alcohol disturb sleep. Avoid caffeine at least 6 hours before bed and drink alcohol in moderation, as it can cause you to wake up at night.

Encourage the consumption of foods rich in tryptophan: Tryptophan is an amino acid precursor to melatonin, the sleep hormone. Other foods that contain tryptophan include turkey, chicken, eggs, dairy, and nuts.


The Importance Of Physical ExerciseThe Importance Of Physical Exercise

Regular physical exercise is not only beneficial for overall health, but it also helps improve sleep quality. ACTIVITY Physical activity increases the production of endorphins, reducing stress and anxiety, and may promote deeper, more restful sleep. However, it is important to take into account some considerations:

  1. Choose the right time: Doing vigorous exercise before bed can have the opposite effect and make it difficult to fall asleep. Try to exercise at least a few hours before bed.
  2. Find the right routine: Everyone is different, so it’s important to find the type and intensity of exercise that works for you. Yoga, swimming, hiking, and Pilates are good options to improve sleep quality.


Stress and anxiety are key factors in the development of insomnia. Learning to manage Stress can make a difference in the quality of your sleep. Some effective stress reduction strategies include:

Cognitive Behavioral Therapy (CBT): CBT is a type of therapy that is effective in treating insomnia. Helps identify and change thought patterns and behaviors that contribute to insomnia.

Practice gratitude: Keeping a gratitude journal can help you shift focus from negative to positive thoughts, thus reducing stress before bed.

Relaxation techniques: In addition to meditation and yoga, other relaxation techniques such as deep breathing, visualization, or massage can help reduce stress and improve sleep.


The Role Of Light And DarknessThe Role Of Light And Darkness

Exposure to light and darkness plays an important role in regulating the sleep-wake cycle. melatonin, the sleep hormone is produced in greater amounts in the dark. To improve sleep quality, consider:

Limit exposure to artificial light before bed: Light from the screens of electronic devices inhibits the production of melatonin. Try to reduce your intake before bed and consider using blue light-blocking glasses.

dark room: Make sure your room is completely dark at night. Blackout curtains can be useful for blocking outside light.

Exposure to natural light during the day: Spending time outside during the day, especially in the morning, helps regulate your body clock and improves the quality of your sleep at night.


In summary, insomnia is a common sleep disorder that can negatively affect the quality of life. While natural solutions can be effective for many people, It is important to remember that each individual is unique and what is good for one may not be good for another.

Experiment with different methods and seek guidance from a health professional if insomnia persists. With the right combination of healthy sleeping habits relaxation therapies, dietary changes, physical exercise, and stress management is possible to overcome insomnia and enjoy peaceful nights of sleep.

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In the ever-expanding and fast-paced business world, the demands on leaders’ shoulders have never been higher. Amidst this landscape, mental health often takes a backseat, which can stunt productivity at work and spread into other areas of life.

Mental well-being is crucial for business leaders, especially those in stressful positions. However, it can be difficult to find methods of stress relief that are helpful, productive and office-friendly.

Meditation — the act of observing inner thoughts without reaction — and mindfulness have been steadily growing in popularity for the past decade, as many people, including health professionals, are beginning to understand that it cultivates a healthier life physically and mentally.

Thoughtful Contemplation

Andrea Yount, owner of Awaken Self-Care of Piggott, was one of the people who saw the positive impacts of mindfulness and became inspired to teach others. She’s been practicing meditation, specifically through yoga, for over 14 years.

Yount emphasizes the value of meditation for those with stressful jobs or past trauma.

“Yoga and meditation get you out of action mode and put you into observation mode,” Yount said. “These practices can help you see yourself, your life [and] your stress from a different perspective, giving you the ability to make better decisions, but also to allow hard feelings to roll through you without allowing them to take over.”


Meditation does not have to be the stereotype of sitting down and closing your eyes. Breathwork can actually be done from behind a desk whenever a quiet moment appears. 

Learning how to use breathing properly “definitely translates over into thinking before you react in the real world. Stressful jobs can make us very reactionary,” Yount said. “Yoga and meditation both help us to be more aware of how we are feeling in the moment.”

If the need arises to take a moment while at the office, meditation can be as simple as grounding oneself through breathing, counting or the 5-4-3-2-1 method — looking around and finding five things to see, four things to touch, three things to hear, two things to smell and one thing to taste. These methods have been known to bust through symptoms of anxiety and stress.

It’s even possible to meditate during a stressful meeting or call by focusing on breathing or rubbing a piece of jewelry. Many people do this subconsciously, as it acts as a form of grounding.

Some of Yount’s favorite breathwork exercises are, “Inhale for four seconds. Hold for four seconds. Exhale for eight seconds. Repeat until you feel calmer,” or boxed breathing where one alternates inhaling and exhaling for four seconds each until they feel calmer.

Breathwork is an easy start to meditation, Yount explained, but there are always more exercises and forms to explore.

“Meditation is difficult for some and easier for others,” Yount said. “Those who have a harder time sitting still with their thoughts might prefer using yoga as a way to help get started into meditation.”

Good Sleep is Good Work

Another aspect of mental well-being that is often overlooked is the quality of sleep. 

“Good sleep helps us function on all cylinders. If we don't get enough sleep, our bodies, our brains can't function to the best of their ability,” Yount explained. “Our mental health suffers drastically without enough sleep. We can't focus, brain fog takes over and we are left to run on autopilot.”

That’s something Timothy R. Cook, diplomat of the American Board of Sleep Medicine, has seen many times throughout his career, especially in those with stressful jobs.

“Sleep loss can make it more difficult to maintain focus, especially on long tasks that require prolonged concentration,” Cook said. “Sleep deprivation can leave one irritable and vulnerable to stress. Emotions become amplified, leading to overreacting at inappropriate times. Stress and irritability during the workday can then carry over into one’s personal life, creating a vicious cycle between work and family life.”

Keep a Routine 

Because of the degradation in productivity, sleep loss also leads to profit loss, Cook explained. It is estimated that fatigue contributes to reductions in productivity and motivation costing individual employers nearly $2,000 annually per employee. Fatigue at work costs companies in the U.S. approximately $136 billion a year, Cook said.

To combat this, sleep hygiene is of the utmost importance. One of the best things a person can do? Take the television out of the bedroom. Cook also emphasized having a comfortable bedroom environment, prioritizing a consistent sleep schedule and, most importantly, avoiding building up sleep debt throughout the week. Sleep debt is common among high-achieving individuals when they give up sleeping in favor of work or social activities—but it’s not possible to “catch up” on the weekend like people think, Cook said.

38% of Arkansans reported short sleep duration in 2020

Recommended Hours of Sleep per Day
18-60 years — 7 or more hours
61-64 years — 7-9 hours
65 years and older — 7-8 hours

Cook emphasized that “there is no magic bullet” to sleeping well but that maintaining good sleep habits will help increase motivation, improve job performance and positively impact mental health. 

“If you’re going to be a leader, you can’t have that sleep deprivation,” Cook said. “Have a commitment to good sleep every night.”

Meditative practices can also help with getting great sleep by clearing the mind. 

“It helps stop all of those racing thoughts that often keep us up at night,” Yount said. “Calming practices like meditation or yoga before bed can calm the nervous system enough to have you physically and mentally prepared for sleep.”

Don’t Sleep on Seeking Help

Cook stresses that taking all the steps toward good sleep hygiene but still having poor sleep may call for a visit with a specialist. A job can definitely impact sleep but might not be the only underlying cause, he explained.

Mental health is a valuable asset that demands attention and care. It’s a stressful time for executives and employees alike, but there are tools to maintain a healthy lifestyle that will make it less trying for everyone.

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Welcome to Change Your Life In Your Lunchtime, our new four-part series on how to minimise anxiety and overwhelm, from the power of deep breathing to meditation. In our first episode, Vicky Cullinane explains why taking five minutes a day is all you need to keep you feeling balanced and

Every year we know Christmas is coming, yet every year we find ourselves in the same stressed and slightly panicked position — there are all those work deadlines to meet (does my boss really need my budgets for next year now?), endless social events and late nights as the party season kicks into overdrive, organising family holidays, end of school concerts, late night social events (we really must catch up before Christmas!), not to mention shopping for gifts and planning the menu for the big day. It. Is. Stressful.

Of course, it’s not only at this time of the year that we can find ourselves in overwhelm. As Vicky Cullinane, who opened the Freeman’s Bay Studio Red Wellness back in 2015, has discovered, the demand for their restorative classes has doubled since Covid, as more people seek to find balance in their lives.

Thankfully, there are simple and easy ways to help you navigate the stresses of daily life. Vicky, herself, relies on a five-minute reset, which she uses every day to help balance the good times with the challenging times.

“Developing a daily practice has helped me successfully navigate my life. ”My goal is to always feel calm and in control and, ultimately, to have peace of mind. But everyone is different, some people want to improve their sleep or reduce stress. When it comes to maintaining your wellness practice the key is to have a goal; a reason, a why. This helps keep you motivated and focused. And then it’s about consistency.”

Studio Red Wellness founder Vicky Cullinane believes in the power of breathwork.
Studio Red Wellness founder Vicky Cullinane believes in the power of breathwork.

Vicky’s approach is incredibly simple.

First, move your body. Ideally, move it to a different room or, depending on your mood, go for a gentle or brisk walk which takes in climbing stairs or up a hill. “The key is to change locations,” Vicky explains. “When you move your body, you are shifting your energy out of your head and into your body. This works to connect you with your breath.”

The second step, once you are in a different space, is to sit quietly and do 10 deep belly breaths. This will work to calm you.

Once you have finished your deep breaths, allow yourself to sit in stillness and silence for five to 45 minutes.

“We’re never not thinking,” says Vicky, “but when you slow it down and create that mental space, it gives you way more control over your thoughts and, ultimately, your reactions. At the end of the day, you control your every thought and control how you respond to them.

“The key is to make it easy on yourself and this five-minute reset can be done anywhere, anytime. The feeling afterwards is incredible,” smiles Vicky. “Your head feels clear, you’re more focussed, and you really do feel an increase in energy.”

Maximising Your 5-Minute Reset

  • Consistency is key. Do it every day.
  • Find a time that works best for you. Mid-afternoon is often good to re-energise for the evening ahead.
  • Move from one space into a new space, to help create a new energy and connect with your body.
  • Find a space that is peaceful and where you will be uninterrupted.

Next week, the importance of sleep and deep rest. For more dedicated wellness videos, sign up to Studio Red Wellness.

From deep sleep to wellness routines.

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Long Covid Anxiety: Nervous System Connection - First For Women

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Bhopal (Madhya Pradesh): As the clock ticks down to the much-anticipated assembly election results, candidates from various constituencies are grappling with a mix of anxiety and confidence. The fate of these candidates was sealed in the ballots on November 17, leaving them in a state of limbo till the counting takes place on Sunday.   The candidates from the Bhopal region interacted with Free Press on the eve of the verdict. Rameshwar Sharma, the BJP candidate from Huzur, expressed a calm demeanour and said, “I am completely stress-free; there’s no need to be anxious. Now everything is out of our hands, the votes have been cast and all the necessary actions have been taken; we can simply sit back and patiently await the results.”  

Another BJP candidate Bhagwandas Sabnani echoed a similar sentiment. “I will visit the temple and pray to God. Now everything is in God’s hands, all we can do is pray, and there is no room for stress,” he said.   On the Congress front, Jayshree Harikaran, the candidate from Berasia, acknowledged feeling stressed but emphasised the importance of maintaining a positive outlook. “Yes, I am stressed but all we can do to deal with this is to think positive, and I am positive.”  

Meanwhile, PC Sharma, the Congress candidate from Bhopal Dakshin Paschim, adopted a composed approach and said, “I am praying and spending time with family and loved ones. When you spend time with your loved ones, you do not feel stressed. I am confident about my win, so there is not much stress.”  

The Congress candidate from Huzur, Naresh Gyanchandani, portrayed himself as a spiritual individual. “I am a very spiritual person, results do not affect me. I have told all my supporters to pray for me, and I think now all one can do is pray and surrender everything into the hands of God,” he said.

Candidates contesting from Bhopal region

Bhopal Uttar: Alok Sharma vs Atif Aqeel

Bhopal Madhya: Dhruv Narayan Singh vs Arif Massod

Bhopal Dakshin Paschim: Bhagwandas Sabnani vs PC Sharma

Narela: Vishvas Sarang vs Manoj Shukla

Govindpura: Krishna Gour vs Ravindra Sahu

Huzur: Rameshwar Sharma vs Naresh Gyanchandani

Berasiya: Vishnu Khatri vs Jayshree Harikaran

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Over 5,000 years of history supports the practice of yoga which was born in India as an ancient philosophy, and since 2016 it has become an Intangible Cultural Heritage of Humanity.

(Pati Galatas, Tamara Falcó’s yoga teacher: “It seems that if you don’t think about it, you won’t die”)

In recent years, it has become popular as a form of exercise based on posture, breathing, meditation and relaxation which achieves many physical and psychological benefits.

Among the physical benefits that can be derived from practicing yoga, the increased strength and muscle tone, flexibility, strength and vitalityas well as it can reduce back pain, arthritis, headaches, blood pressure and insomnia, among others.

Today millions of people around the world practice some of its variants, becoming a way of understanding the body and understanding life.

Asanas and breathing

Each yoga practice is based on a series of physical posture, breathing techniques and meditation, which seeks to achieve a state of balance and harmony. So, in addition to physical ones, it also has general benefits for mental and emotional health.

Making this dynamic always helps reduce stress, improve concentration, relieve anxiety and promote deep relaxation. Additionally, it promotes the mind-body connection, which contributes to a greater sense of well-being.

A Hatha yoga, Vinyasa yoga, Kundalini yoga or Ashtanga yogathe different variants, a younger brother emerged: the slow pace yoga.

It is perhaps more unknown, and stands out for its slow and slow movements, which emphasize the connection between breathing and movement. Unlike more dynamic styles, the slow flow of yoga allows for mindfulness in each pose.

It’s about combining traditional yoga postures that flow from one to another and keep the sequence longer.

Specialists agree that this type of slow-flowing yoga is very interesting for people who are more stressedwhile its deep stretching, combined with respiratory awareness, promotes deep relaxation, emotional balance and self-discovery.

This type of yoga is especially interesting for those who are new to the practice or for those who they should slow down day by day. For people who are immersed in a fast pace of their life.

Slow pace

By moving through the asanas at a slower pace, the overall energy intensity of the activity is reduced, making it a relaxing and restorative experience.

Doing yoga at a slow pace allows you to feel each movement, gain a deeper understanding of the body, feel the changes and discomfort that has built up over time and work to release it.

Lauren learned in his book Yoga for real life (Ed. Planeta, 2016) assures that: “The solution to all stress, pain, anxiety, stomach ache, lack of energy, low mood… is to change our inner world, instead of interacting with fight against the outside. We need a timeless, effective and functional solution. A solution based on science, anatomy, psychology, philosophy and biochemistry, as well as the life we ​​live.”

And he added that: “According to the theory of yoga, we all have two bodies, the physical and the energetic, that is, the outside and the inside, the tangible and the intangible. In a well-structured yoga class, the combination of a series of postures has the same effect as a complete acupuncture treatment, because it activates the body’s energy,” he concluded.

These are those parts of slow flow yoga:

Breathe with awareness. Synchronization of breathing with movement is important. Mindful attention to breathing not only oxygenates the body more efficiently, but also acts as an anchor for the mind, promoting relaxation.

Gentle movements. The emphasis on fluid movements in this type of yoga seeks to avoid sudden transitions between different postures or asanas. This helps reduce the risk of injury and also encourages the mind and body to move harmoniously.

Full attention. Here and now, concern, includes the full present of the current moment. Greater awareness and mental calm is achieved.

Deeper stretches. Slow-flow yoga poses often involve deeper stretches that help improve flexibility, blood circulation, and relieve muscle tension.

Emotional balance. It connects the mind and body and therefore helps to balance emotions and achieve emotional stability.

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Less testing and more resting

Olivia Ostrow and Jennifer Young, QUOI Media

The cold and flu season is already causing a surge of viral infections among children in doctors’ offices and emergency rooms. Healthcare providers are urging parents to brace for what’s expected to be another season of COVID-19, Influenza (flu), Respiratory Syncytial Virus (RSV) and other common viruses all circulating at the same time.

In young children, these viruses can cause bronchiolitis – a lung infection which is similar to bronchitis in adults — and can lead to a lot of healthcare visits, tests and treatments, many of which are unnecessary.

While bronchiolitis affects more than one-third of children in the first two years of life, the majority of cases are mild and will resolve on their own. The infection causes inflammation in the tiny airways of the lungs, sometimes causing wheezing and can even make breathing more difficult. Children will also experience cough, congestion, decreased appetite and sometimes fever.

Bronchiolitis is a diagnosis made by a healthcare provider based on history and physical exam rather than diagnostic tests. Yet despite recommendations to avoid additional testing, many children still undergo needless tests and treatments for bronchiolitis.

In fact, studies have found more than half of children receive at least one form of unnecessary treatment, sometimes even leading to harm.

One common example is the unnecessary use of chest X-rays, which provide an image of the lungs. Chest X-rays are not recommended for bronchiolitis because the findings can lead to an incorrect diagnosis of bacterial pneumonia, resulting in kids getting antibiotics they don’t need and won’t help them get better.

Unnecessary antibiotics can cause your child to experience allergic reactions, nausea, diarrhea and stomach pain. At a global level, with the continued concern of rising antimicrobial resistance, reducing needless antibiotic use is crucial in the fight against this growing threat.

So, what should you do if your child is diagnosed with bronchiolitis?

When a child is sick, it can understandably cause stress and anxiety. If your child has symptoms, your healthcare provider will make the diagnosis of bronchiolitis. If the symptoms are mild, they will let you know how to ease symptoms at home and what warning signs to watch out for if symptoms worsen or are not improving.

Over-the-counter cough and cold syrups and medications don’t work and are not safe for children five years of age and younger.

Your healthcare provider will recommend rest, fluids, treating your child’s fever and keeping their vaccinations up to date. They may also provide you with information through what is known as a “viral prescription” about how to manage your child’s symptoms and help them feel better while also explaining why an antibiotic is not needed.

Unfortunately, there is no quick fix for bronchiolitis, and the “watching and waiting” period can be stressful. While the fever should resolve in a few days, the cough and congestion can last a few weeks. But an unnecessary test or prescription won’t help and may cause more harm than good.

To help navigate bronchiolitis this cold and flu season, Choosing Wisely Canada in collaboration with multiple health experts have developed simple tools and resources to help support providers and educate the public on bronchiolitis. These resources provide answers to common questions and help parents make informed decisions about their child’s care.

As healthcare providers, our primary goal is to ensure your child gets better as soon as possible. Remember to speak with your healthcare provider about your concerns and what you can do to help your child feel better this winter season.

Dr. Olivia Ostrow is a pediatric emergency physician at the Hospital for Sick Children and the Associate Director for the Centre for Quality Improvement and Patient Safety (CQuIPS) at the University of Toronto.Dr. Jennifer Young is a family physician based in Ontario and Physician Advisor for the College of Family Physicians of Canada.


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Whether you’re a seasoned swimmer or just dipping your toes into the water, the physical and mental rewards of taking regular swims make the sport a valuable addition to any fitness routine! Let’s dive into the pool of health benefits that swimming has to offer…

Cardiovascular fitness

Swimming is an incredible way to boost your cardiovascular health. As a full-body exercise, it engages multiple muscle groups simultaneously, promoting efficient circulation and oxygenation of the body. Regular swimming can improve heart health, reduce the risk of heart disease, and enhance overall cardiovascular endurance.

Swimming encourages controlled breathing, which can lead to improved respiratory function. The combination of breath control and aerobic exercise enhances lung capacity, making swimming an excellent choice for individuals looking to boost their respiratory health.

Muscle strength and endurance

Unlike some forms of exercise that focus on specific muscle groups, swimming engages nearly all major muscle groups. From the arms and shoulders to the core and legs, the resistance of the water challenges and strengthens muscles. This results in improved muscle tone, endurance, and overall strength.

ALSO SEE: How to keep your energy levels high to avoid year-end burnout

Low-impact exercise

Swimming is a low-impact activity, making it an excellent choice for people of all ages and fitness levels. The buoyancy of water reduces stress on joints and minimises the risk of injury, making it an ideal exercise for individuals with arthritis, joint pain, or those recovering from injuries.

Improved flexibility

The range of motion required for various swimming strokes enhances flexibility. The fluid movements of swimming promote joint flexibility and can contribute to better overall flexibility in the long run. This is particularly beneficial for individuals who may struggle with stiffness or reduced flexibility.

Stress reduction

The rhythmic and repetitive nature of swimming, coupled with the soothing properties of water, makes it an excellent stress-reliever. Swimming has been shown to reduce stress, anxiety, and depression, providing a mental escape while promoting relaxation and a sense of well-being.


6 ways to improve air quality in your home

Featured Image: Unsplash

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LIBERTY- Sullivan 180 recently held a training for educators, school nurses, school resource officers, and community members to become facilitators of the evidence-based CATCH My Breath Vaping Prevention Program. These facilitators are now able to access the complete curriculum and guide young people, grades 5 through 12, through a program that is known to reduce the chances of youth starting a lifelong addiction to nicotine.

The presentation also partnering organizations from Garnet Health, the Center for a Tobacco Free Hudson Valley – American Lung Association, Tobacco Free Action Communities Reality Check Youth Engagement Program, and Catholic Charities of Orange, Sullivan & Ulster. Facilitators gained a toolkit of resources to implement in their schools and communities. Educators will receive CTLE’s for completing this training thanks to an agreement with Sullivan BOCES.

Managing Director of Sullivan 180, Amanda Langseder, shared that “Students don’t have the education or information they need to make an informed decision about vaping, let alone have the resources to get interventions when they are already hooked. Children have a right to understand what these vaping companies are doing. They have a right to understand what marketing tactics these companies are using on them, and that’s what today [was] all about.”

CATCH My Breath is currently being implemented at Sullivan BOCES in their alternative education program. For the past 6 weeks, BOCES students have been learning the curriculum and have shown interests in understanding the marketing tactics of the vaping industry, the dangers of vapes and e-cigarettes, and stress relief resources to handle their busy lives as students. Last Friday, November 17th, the students participated in the American Cancer Society’s Great American Smokeout where they joined thousands across the county in taking an important step toward a smoke-free life. Students assembled “quit kits”, filled with anxiety and stress relief items, mints and candies, and quitting resources, to distribute to their peers and family members.

If you would like the CATCH My Breath program brought to your school, organization, or youth group, please reach out to Nicole Blais, Sullivan 180 Prevention Coordinator at [email protected] or 845-295-2684.

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Are you seeking a method to ease stress and enhance your mental and emotional health? Look no further, as the solution might be as uncomplicated as listening to music. In the following discussion  Micah Raskin delves into the therapeutic influence of music and singing and explains why it deserves a prime spot in your self-care regimen. Allow the harmonious tunes and heartfelt lyrics to comfort your spirit and mend your thoughts.

The Science Behind Music and Healing

Scientific research has demonstrated that music and singing possess profound therapeutic benefits for both our physical and mental well-being. The enchantment of music’s healing prowess lies in its capacity to trigger the release of endorphins, diminish stress-related hormones, and enhance respiratory and cardiovascular functionality. Additionally, singing fosters social connections and provides a channel for emotional expression, rendering it a potent instrument for healing.

How Does Singing Affect Our Brains?

Singing has always been celebrated as a source of joy and inspiration, but its therapeutic advantages extend beyond mere mood enhancement. In this section, we embark on a journey to unravel the profound impact of singing on our brains and delve into the science behind its extraordinary therapeutic potential. As we explore the latest research findings, prepare to be astounded by how music unleashes endorphins, alleviates stress and anxiety, and even enhances memory and cognitive abilities.

Releases Endorphins

Music has the remarkable ability to set off the release of endorphins, those excellent natural chemicals that have the power to elevate our sense of joy and overall well-being. If you’re eager to integrate singing into your daily routine, consider following these steps:

  1. Find a comfortable and quiet space to sing.
  2. Sing with enthusiasm and let go of any self-consciousness.
  3. Focus on the positive emotions and sensations that singing brings.

Reduces Stress and Anxiety

  • Deep Breathing: Singing involves natural deep breathing, which activates the body’s relaxation response, effectively lowering stress levels.
  • Release of Endorphins: Singing sets in motion the salvation of endorphins, those unique natural hormones that raise feelings of well-being and can effectively decrease stress.
  • Focus on the Present Moment: Singing requires total concentration and mindfulness as you moisten yourself in the music and lyrics, practically redirecting your attention away from stressors and observing a heightened wisdom of being in the present moment.

Improves Memory and Cognitive Function

Singing has demonstrated remarkable effects on memory and cognitive function.

  1. Listen to Music: Dive into your favorite music to stimulate memory and enhance cognitive function.
  2. Sing Along: Don’t hesitate to participate and sing along with your favorite tunes, whether by yourself or in the company of others. This interactive engagement with music can further boost your memory and cognitive abilities.
  3. Practice Regularly: To consistently reap the benefits for memory and cognitive function, incorporate singing into your routine regularly. This consistent practice will help you maintain and enhance these essential mental faculties.

The Emotional and Psychological Benefits of Singing

Singing emerges as a potent instrument for both healing and self-exploration. Within this section, we uncover the emotional and psychological advantages that singing bestows. From its capacity to elevate mood and bolster self-esteem to fostering social bonds and serving as an outlet for emotions, singing offers an array of positive effects on our overall well-being.

Boosts Mood and Self-Esteem

To incorporate these benefits into your daily life, you might want to consider implementing the following steps:

  1. Joining a singing group can be a good experience, not only for your personal skills but also for connecting with people who share your affection for music.
  2. Singing along to your favorite songs, whether it’s in the car, shower time, or while tackling household work, can serve as a delightful mood-lifting action that also contributes to enhanced self-esteem.
  3. Creating and performing your own songs can be a powerful avenue for expressing your emotions and nurturing creativity.

Acts as an Outlet for Emotions

Singing can be an outlet for emotions, providing individuals with a healthy and therapeutic way to express their feelings. Here are some steps to incorporate singing as an emotional outlet:

  • Focus on connecting with the lyrics and the melody, allowing yourself to immerse in the emotional experience fully.
  • Release any pent-up emotions through the power of your voice, letting the music be a cathartic release.
  • Practice mindfulness while singing, observing, and acknowledging your emotions without judgment as you let them flow through your voice.

Strengthens Breathing and Lung Capacity

Singing is not only enjoyable but also has numerous therapeutic benefits, including strengthening breathing and lung capacity:

  • Deep Breathing: It requires taking deep breaths, which helps to strengthen breathing and expand lung capacity.
  • Diaphragmatic Control: Singing exercises the diaphragm muscle, enhancing its ability to control breath and support vocal production.
  • Proper Posture: Maintaining a good posture promotes healthy breathing and allows the lungs to expand fully.

Improves Posture and Muscle Control

To incorporate singing into your routine and reap these benefits, follow these steps:

  1. Practice proper breathing techniques while singing, strengthening the muscles responsible for maintaining good posture.
  2. Engage in vocal exercises specifically targeting posture and muscle control, such as singing while standing or sitting with a straight back.
  3. Participate in singing lessons or workshops focusing on body alignment and muscle coordination.

How to Incorporate Singing into Your Healing Journey

Whether you’re a seasoned singer or just starting, there are various ways to use singing as a form of self-care. From joining a choir or music group to writing and singing your songs, we’ll explore different ways to incorporate the healing power of music into your life.

Join a Choir or Singing Group

Joining a choir or singing group can significantly enhance your experience and benefit your overall well-being.

  • Consider the group’s schedule and commitment level to ensure it aligns with your availability.
  • Meet the choir or group members to gauge their camaraderie and the supportive atmosphere they provide.
  • Participate in rehearsals and performances to improve your vocal skills and gain confidence.

Sing Along to Your Favorite Songs

Here are some practical steps you can incorporate into your daily routine to make this practice a natural part of your life:

  1. Begin singing along, make yourself connect with the music, and carry forward your emotions.
  2. Be attentive to the sensations and emotions that emerge as you sing, and allow any stress or tension to dissipate.
  3. Make it a routine to repeat this practice regularly, using a variety of songs to delve into different emotions and experiences.

Write and Sing Your Music

Creating and performing your songs can serve as a therapeutic and creative release:

  • Create a melody that complements the lyrics and conveys the desired emotions.
  • Practice singing your music to refine your vocal technique and expression.
  • Perform your music for yourself or others to share your creativity and connect with others.

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Car crashes are the leading cause of injury and death in the United States. In its latest projections for car fatalities, the National Highway Traffic Safety Administration revealed that 42,795 people died in auto accidents in 2022.  

In 2021, 39,508 fatal motor vehicle crashes occurred in the U.S., in which 42,939 people died. Reportedly, 4,285 died in California in motor vehicle crashes. In Florida, 3,738 lost their lives in car accidents. 

Reportedly, there was an 18% increase in road deaths in Illinois in 2021. Around 1,334 motor vehicle crash deaths occurred in the state. Quite shockingly, around 1,100 traffic crash reports are filed by police in Edwardsville, a city in Illinois, every year. 

Following a car accident, it’s completely normal for victims to feel shaken up. But many people suffer from post-traumatic stress disorder (PTSD)– a condition triggered by a terrifying event. 

Signs of PTSD

PTSD is often difficult to diagnose because many of its symptoms mimic other mental health conditions. Moreover, no two auto accident victims experience the same symptoms. Regardless, here is a quick rundown of PTSD symptoms common among auto accident victims:

  • Intrusive thoughts and flashbacks of the accident
  • Avoidance of triggers, such as refusing to ride in a vehicle or driving it
  • Trouble falling asleep or staying asleep
  • Detaching or isolating from loved ones
  • Losing interest in activities that were once enjoyable
  • Increased anxiety
  • Increased irritability
  • Difficulty concentrating in daily activities
  • Self-destructive behaviors

Tips to Deal With PTSD After a Car Accident

Here are a few tips that will help you deal with PTSD symptoms after a car accident:

1. Exercise Regularly

Regular exercise is associated with plenty of health benefits. But did you know that exercising daily can help ease PTSD symptoms? We didn’t either. A systematic review and meta-analysis found mind-body exercises to be significantly effective in improving the symptoms of PTSD. 

One possible explanation is that exercise stimulates the production of the feel-good chemicals, i.e., endorphins. Besides improving mood, these feel-good chemicals reduce stress levels.

Aerobic exercises such as swimming and cycling can help ease the symptoms of PTSD. Yoga, especially deep breathing exercises and strength training, can also help reduce stress and improve the mood. 

2. Take Prescription Medicines

The brains of auto accident victims process “threats” in a different way because their neurotransmitters are out of whack. When they hear a car pass by or try to get into a car, their flight-or-fight responses are triggered, which is why they are jumpy and on edge. 

In such situations, medications can help treat the symptoms that accompany PTSD, including flashbacks and nightmares. 

Medical professionals often prescribe SSRIs or selective serotonin reuptake inhibitors such as Prozac and Zoloft. SSRIs decrease nightmares and anxiety by balancing the existing chemicals and hormones in the brain. 

Anti-anxiety medications are also effective in alleviating the symptoms of PTSD, as they calm the central nervous system. Another class of medication that is found to be effective in PTSD treatment is Alpha-1 blockers. They help reduce nightmares and disruptive sleep that is often accompanied by PTSD. 

3. Seek Professional Support

Suffering silently won’t do anything except add to your distress and mental anguish. However, seeking professional support can help you cope with PTSD, as they teach coping strategies to manage panic attacks, anxiety, and other PTSD symptoms. 

Trauma-focused therapies also help victims cope with their triggers and work through their trauma. While therapies help accident victims overcome PTSD, they are expensive. Moreover, six to eight sessions are required to help people move beyond their traumatic experiences and regain control of their lives. 

On average, therapists charge anywhere between $100 and $200 per session (depending on the state). In New York, $180 is the median therapy price, whereas the median cost per session in Illinois is $160. Have you imagined how much you would have to pay for six to eight sessions of therapy? 

Fortunately, you don’t have to bear this expense alone. You can recover damages from the at-fault party by filing a car accident lawsuit. 

Recovering damages for PTSD is similar to that of physical injuries. However, you will receive compensation only when you prove that the other driver was at fault. In addition, proving that you developed PTSD due to the motor accident is a must. 

Only an experienced personal injury lawyer can help you do so. 

In the U.S., there are 1.33 million active lawyers. In Illinois, there are 62,720 lawyers. Finding the best personal injury lawyer in Edwardsville or another city in Illinois won’t be a challenge. 

A quick search for “the best Edwardsville personal injury lawyer” will bring forth tons of options. Just make sure to check the testimonials of customers before you hire them for your car accident lawsuit.

A qualified and experienced personal injury lawyer will gather all the evidence needed to prove that you acquired PTSD due to the motor accident. They will build a case so solid that you will earn the compensation you deserve. 

While legal fees range from a few thousand dollars to tens of thousands of dollars, many lawyers work on a contingency fee basis, be it in Edwardsville or Boston. TorHoerman Law warns people to hire lawyers with consideration because hiring cheap legal representatives leaves matters unresolved. 

Wrapping Up

Developing PTSD after a car accident is much more common than you think. While overcoming this mental health condition might seem challenging, it isn’t. 

You can overcome the bitter memory of your car accident and regain control of your life by exercising daily, taking prescription medicines, and seeking professional help. Consider enrolling yourself in driving classes, as that will help you regain confidence after an auto accident. 

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