Dr Ranj Singh on the Strictly Come Dancing red carpet 2019

Pictures: PA

Dr Ranj Singh on the Strictly Come Dancing red carpet 2019 Pictures: PA

The TV medic opens up about struggling with work pressures, brain fog and why having a night-time routine is so important. By Lauren Taylor.

Paediatric consultant Dr Ranj Singh is usually the one handing out health advice on TV, but health professionals are notorious for not prioritising their own wellbeing, he says.

"I think we're all really guilty of being great at looking after others and not being necessarily the best at looking after ourselves. And that's something that really needs to change," says the 42-year-old, best known for ITV's Dr Ranj: On Call and Cbeebies' Get Well Soon.

Alongside his TV work, he's a part-time NHS consultant in children's A&E - "A very rewarding job," he says, "I love doing it and I'm very lucky to be able to do it, but it can be stressful."

Having suffered from burnout five years ago, he knows the dangers of pushing himself too far at work. "That was really difficult for me to admit and it was really difficult for me to take a step back at that point," says the former Strictly Come Dancing contestant.

"Initially, it feels just like stress, but then it obviously progresses and starts to affect your life a lot more significantly. I realised that I wasn't able to give my job 100% and I was really, really struggling. For me, time management became a real problem - and it's never been a problem for me before. I had to stand back and think, 'hang on a second, something's not right' - I'd hit that burnout point."

Thankfully, he had good senior support at work and was able to take time off to get back on his feet. "The best thing for me to do was give myself some space and breathing room to process. But I'm glad I did, because it really, really helped."

But, he says, there's "too much shame and stigma attached [to burnout] - particularly for health professionals.... Sometimes we're the least likely people to ask for help".

So, taking breaks has become key to Singh's wellness routine - on top of "a normal balanced diet, as much activity as I can, and I look after my sleep - those three things are core to everything".

But "self care for me isn't just about the things I do to myself, it's the environment in which I exist" - and that's something not enough of us pay attention to, he says.

A new study of 2,000 people by Breville found that 46% had never heard of indoor air pollution - yet it can be harmful to our health, says Singh. "Indoor air, the air that's inside our homes, can sometimes be three and a half times more polluted than outdoor air."

Lighting candles, using a wood-burning stove and chemical cleaning products can all contribute to poor air quality - and can generate gasses that can exacerbate underlying medical problems like, asthma, bronchiectasis or wheezing.

"Poor indoor air quality also contributes to long-term conditions like heart disease and stroke, and can even increase your risk of those sorts of things. So, it's not something we can ignore," he explains.

Air quality is obviously important in the fight against airborne infections like Covid, too. Singh was diagnosed with long Covid last summer and although he's "coming through the other end of it" he's suffered with brain fog as a result.

"The way it manifests for me - and it's different for everybody - is that my memory isn't as good, my concentration gets affected and any kind of higher or executive thought for me is more difficult. That's why work became particularly tricky - and then it led to an anxiety, which I'd never really experienced."

He's also found lasting limitations in the amount of exercise he can do; "I might get tired or breathless quite quickly, but that's getting better. I have to be mindful I don't push myself too hard, too quick - when it comes to long Covid, that can actually set you back and delay your recovery.

"I try to pace myself as best I can, I'm a 'yes' person, so I like to take every opportunity. But one of the big things I've learned particularly through long Covid and brain fog is to say 'no' to things and to be OK with saying no - not because I want to, but because I can't.

"I think a lot of us struggle to admit that actually we are only human - we can only do so much and and sometimes pacing yourself and slowing down is just as important as achieving things."

Looking after his mental health has been "an active learning process" (he opened up to Attitude UK about the "lowest point in his life" and feeling like "a very sad, destructive, angry mess" after breaking up with his wife in 2009 and coming out).

"For me, routine is really important. It's about being as productive as I can be within my means and within my energy levels, also taking breaks and giving myself space to breathe. [Then] leaning on and talking to the people around me when I need.

"In the evenings, it's all about slowing down. Not doing things that are too stimulating, having a bedtime routine. I'm one of these people who has to relax, have a shower, maybe watch something relaxing before going to bed.

"The world might be 24/7 but we can't be."

Men, particularly, don't always dedicate enough time for their own self-care, he agrees. "I don't think men have been given permission! Sadly, the traditional narratives have been that as a man, you have to pull your socks up, get on with it and not complain; be the leader, be the strong one, don't show your emotions - that narrative is really harmful, really toxic.

"I think it's important for us to give men and young boys permission to express themselves to talk, especially when they're in need of help. And also just normalise the fact that boys feel too - men feel as well."

Breville has launched its new 360 air purifier range to reduce air pollution at home. Available on Amazon.

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There’s no doubt that you’ve heard of metabolism and that you know it plays a crucial role in weight. But what exactly is metabolism, and why is it important for weight loss and your overall health and well-being? A natural bodily process wherein your body turns food into energy, metabolism is an essential process, not only for humans but for all living things. Metabolism is necessary to maintain life.

A biochemical process, metabolism occurs when nutrients and oxygen are combined to release the energy your body needs to function. This energy isn’t only used for physically demanding activities, like running, lifting weights, and swimming, but it’s also required for the most basic bodily functions; breathing, heart rate, and brain function. Boosting your metabolism levels not only increases your energy levels but can also have a direct impact on your weight loss efforts.

Several factors can impact your metabolism level, including:

  • Certain types of medications, which can either slow down or dangerously increase it
  • Eating breakfast daily to jump-start your metabolism
  • Age. As you age, your metabolism slows down.

There’s something else you can do to speed up your metabolism and support your weight loss efforts. They are supplements known as metabolism boosters. These supplements are made of natural ingredients that increase your metabolic rate (how quickly you convert food into energy), which will help to improve your calorie expenditure, and in turn, will help you lose weight.

Like so many health and fitness products, there are many metabolism booster supplements on the market. If you’re interested in adding one to your health routine, there’s no doubt that you want to choose the best option. While having many choices is undoubtedly a good thing, not all metabolism boosters are the same. Unfortunately, some advertise excellent results, but they don’t live up to the promises in reality. So, how do you know which one to choose? To help you decide, we’ve taken the liberty of doing the legwork for you. After researching countless metabolism booster supplements and reading user reviews, we have narrowed down the options to what we think are the best options.

Read on to learn more about our top picks for the best metabolism boosters currently available on the market.

The Top Metabolism Booster Supplements of 2022

After reading lab reports, speaking with manufacturers, assessing peer-reviewed studies, and reading feedback from real users, our editorial team has determined what we believe are the best metabolism boosters available today. Here’s a quick look at our picks:

  • Exipure
  • Meticore
  • Java Burn
  • Resurge
  • PhenQ
  • Okinawa Flat Belly Tonic
  • MetaboFix
  • Gluconite
  • Leanbean
  • Burn Lab Pro
  • CircadiYin
  • Instant Knockout Cut
  • Keto Charge
  • Metabrim NRG
  • Cellubrate
  • Autaphagene
  • Trimtone
  • PrimeShred
  • Thyroid Rescue 911
  • PhenGold
  • Metabolic Renewal
  • 5-Day Metabolism Fix
  • Meta Burn
  • Metabolic Burn
  • Metabolic Stretching

And now, here’s an overview of each of the supplements listed above.

Exipure

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Exipure is an exclusive fat-burning supplement formulated with a blend of eight exotic natural ingredients to burn calories, boost energy levels, and promote healthy body weight loss. A perfect mixture of eight exotic nutrients is highly effective in boosting the levels of brown adipose tissues in your body.

Being rich in natural herbal components rich in antioxidants, and chemical inducers for boosting brown fat tissue levels, Exipure is one of the best weight loss supplements available on the market today. As the formulators of Exipure said, “imagine tricking your body into thinking it’s running a marathon, but you’re not. You’re laying on the couch, watching TV, and then you’ll get an idea of how powerful increasing brown fat is for weight loss, and you keep burning calories like a furnace week on week year with no rebounding or side effects.”

Meticore

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While few other diet pills are made to target metabolism, that’s precisely what Meticore does. Usually sold at $297 per bottle; currently, it’s been steeply discounted and is sold for about $59 per bottle.

When you take Meticore once a day, according to the manufacturer, not only will you lose weight, but you’ll keep it off. To help you achieve that goal, Meticore is specially formulated to target low core body temperature. In other words, it boosts your core body temperature, which helps to increase your metabolism levels, and the faster your metabolism is, the more weight and fat you’ll lose. Even better, the makers of this supplement claim that it hasn’t been linked to any adverse side effects and that it is safer to use than a daily multivitamin. The makers of Meticore say that their customers see fast results, and in fact, many reviews support that claim. For these reasons and more, our editorial team chose Meticore for our top pick metabolism booster.

Java Burn

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A dissolvable powder that can be mixed into a beverage a cup of coffee, when consumed once a day, Java Burn can boost your metabolism rate. Stir some into your morning cup o’ Joe, and not only will you get a boost of energy, but you’ll also jump-start your metabolism. Follow it with a healthful breakfast, and you’ll ramp up your metabolism.

Java Burn is specially formulated with a unique blend of essential vitamins, minerals, herbal extracts, and plant extracts. It complements the health benefits of your coffee, and since there’s no flavor, it won’t hinder the taste of your warm morning beverage. According to the manufacturer of Java Burn, this supplement will “electrify” your metabolism, burn away fat, increase your energy levels, curb your hunger, and even potentially improve your overall health. Packaged in single-serve packets, you don’t have to worry about measuring out the proper dosage; tear open a packet, pour it into your mug, stir, and sip. You’ll receive a one-month supply of natural metabolism and weight-loss-boosting ingredients.

Resurge

One of the more popular metabolism-boosting supplements sold on the Internet, Resurge has received countless positive customer reviews. Sold at about $49 per bottle, it’s one of the more affordably priced products on our list, too.

The makers of this supplement say that their product is comprised of all-natural ingredients, which “awaken” the fat-burning benefits in your body. Resurge doesn’t flood your body with stimuli but optimizes your sleep, which in turn supports the production of human growth hormone (HGH), a hormone that your body naturally produces and that has a direct impact on weight loss. Sleep quality has a substantial effect on metabolism levels. The poorer your sleep is, the more challenging burning off calories, fat, and weight. The better your rest, the faster your body burns calories, fat, and weight.

PhenQ Fat Burner and Complete Meal Shake

The makers of PhenQ have brought together a total of five weight loss pills into one convenient formula, creating a super-powerful, easy-to-take metabolism booster. With nearly 200,000 customers, PhenQ is one of the most popular metabolism boosters ever made.

Made with natural ingredients proven to help the body burn off stored fat, curb appetite, block the production of fat, and boost your overall mood and energy levels – and those are just some of the benefits – it’s easy to see why PhenQ is so popular. While many other weight loss supplements concentrate on just one or two of these objectives, PhenQ focuses on all of these objectives for super-powerful fat-burning abilities. Furthermore, it comprises unique ingredients that you won’t find in other supplements, like alpha-Lacys Reset. PhenQ is purported to boost metabolism levels faster than others on our list.

Okinawa Flat Belly Tonic

Okinawa Flat Belly Tonic is a powdered supplement packed with antioxidants that have been proven to support weight loss, boost energy levels, and combat inflammation levels. Taking it is easy. Simply mix in one scoop of the powdered formula into a glass of water, a smoothie, a shake, or any other beverage you’d like, and drink it down. For the best metabolism-boosting effects, take it once a day.

Okinawa Flat Belly Tonic makers claim that their supplemental formula will support metabolism, increase fat oxidation, promote healthy digestion, and optimize weight loss in various ways. What’s more, the manufacturer offers a 90-day money-back guarantee on all purchases, so if, for any reason, you aren’t satisfied with the supplement within that timeframe, you can contact the manufacturer. They’ll offer you a full refund.

MetaboFix

MetaboFix is one of the unique metabolism supplements on the market. It’s a red superfood powder made of antioxidant-rich fruit and plant extracts known to supercharge metabolism levels and make it easier to shed weight and fat.

By simply taking a single serving of MetaboFix daily, the manufacturer purports that you may be able to flatten your stomach without having to do a single workout and without having to skip any meals. It gives you sustainable, long-lasting energy levels, can shrink your waistline, slim down your hips, and boost your mental clarity, focus, and concentration, and those are just a handful of the benefits. While it’s always a good idea to be skeptical about products that claim to deliver significant weight loss results without diet or exercise, many users have said that they have seen definite results.

Gluconite

This supplement is specially formulated to optimize your metabolism levels, as it’s completely stimulant-free, which makes it unique. This product is made with natural herbs, plant extracts, vitamins, and minerals that promote sleep when taken together. The metabolic process is more effective when you get better sleep. As such, the ingredients used in Gluconite support a better night of sleep and will help you maintain a healthy, robust metabolism when you wake up in the morning.

Gluconite is marketed to those diagnosed with diabetes and looking for a supplement that will help support healthy blood sugar levels. Sleep not only impacts your metabolism, but it also purportedly impacts your blood sugar levels; therefore, the manufacturers claim that their supplement balances, revitalizes, and improves metabolism levels in a natural, safe, and effective way.

Leanbean

A natural weight loss supplement, Leanbean is geared explicitly toward women. Each serving of this supplement is packed with a hefty dose (3 grams) of fiber-rich glucomannan. Glucomannan is a natural source of fiber that helps to push waste out of your body. Some people take this supplement to cleanse and detoxify their bodies, while others use it solely to boost their metabolism levels and jump-start their weight and fat loss. According to the manufacturer’s official website, Leanbean says that their supplement can help you see a firmer, tighter, flatter stomach and even slimmer, more toned arms, legs, and glutes when taken daily.

To promote weight loss and increase metabolism levels, Leanbean is made with ingredients that have been proven to boost focus and energy levels, support fat metabolism (such as choline), and minimize food cravings and caloric intake (thanks to glucomannan). Suppose you’re looking for an easy-to-use weight loss supplement that is backed by countless positive customer reviews. In that case, Leanbean is undoubtedly a great choice, as it will help accelerate your metabolism.

Burn Lab Pro

Next up on our list of the best metabolism boosters is Burn Lab Pro. This formula is designed to boost metabolism levels and enhance fat burning with all-natural ingredients, yet is entirely free of stimulants. Yet, it can successfully jump-start your weight loss efforts.

Each serving of Burn Lab Pro comprises ingredients known to burn body fat while helping you retain muscle. Many people have a hard time holding onto their muscle mass when trying to lose weight, but with Burn Lab Pro, that’s something you won’t have to contend with. The manufacturer claims their supplement will help boost the body’s ability to burn calories while working out, stabilize energy levels, and curb appetite while breaking down stored body fat and turning it into energy, ramp-up intensity, and endurance levels during workouts. Those are just some of the benefits it provides.

To help you achieve the objectives mentioned above, Burn Lab Pro is comprised of ingredients that have been proven to boost metabolism levels, such as Capsimax, ForsLean, HMB, and chromium. Additionally, the makers of Burn Lab Pro are entirely transparent and disclose all of the ingredients and dosages. That level of transparency is hard to come by with other metabolism booster manufacturers.

CircadiYin

CircadiYin is a unique metabolism-boosting supplement, as it is made to optimize circadian rhythms, helping you get a better night of sleep. As we’ve covered, the better your sleep, the more effective your metabolism. With more than 100,000 reviews online, CircadiYin is made with ingredients that have been proven to support weight loss in various ways. According to some of the online customer reviews, many users said that they had lost between 50 to 100 pounds in a short period after they started using CircadiYin. What’s more, it does all of that without having to stick to a super-strict exercise or diet plan.

CircadiYin is sold at $69 per bottle and is backed by a 60-day money-back guarantee, so you can have confidence knowing that if you aren’t satisfied with the results, you can contact the maker, and they will issue you a full refund. Plus, it may be able to help you get a better night of sleep, too.

Instant Knockout Cut

Instant Knockout Cut came onto the scene in 2014, and soon after its launch, it became one of the most popular weight management supplements on the market. The formula has been enhanced since it was first introduced, and now, they offer a “2.0” version that offers substantial cutting power that will help support all types of weight loss goals. Instant Knockout Cut is entirely transparent by disclosing all of the ingredients that they use in their supplement, as well as the dosages of those ingredients, so you can feel confident taking it, as you’ll know what you’re ingesting – which is always a good thing.

This metabolism-boosting formula is made with vitamin B6, vitamin D3, L-theanine, green tea extract, among other ingredients that have been proven to boost your metabolism levels.

Keto Charge

This weight loss formula is formulated to optimize weight loss by putting your body into ketosis. Ketosis is a natural metabolic process (the goal of the keto diet), which helps your body release stored fat and use it for energy increases blood ketone levels without worrying about keto flu, a dreaded side effect of ketosis.

The metabolic process of ketosis is known to boost metabolism levels, but it can be hard to enter into on your own. Suppose you’re interested in taking advantage of ketosis, but you want to skip over the struggle of trying to do it yourself. In that case, Keto Charge can help to jump-start the process, optimize your metabolism levels, and boost your weight loss results. The manufacturer of Keto Charge says that when you take this supplement, eat foods rich in healthy fats, like steak, cheese, butter, and bacon, and still lose weight.

The one downside of Keto Charge is that the maker of this supplement isn’t transparent, as they don’t disclose the ingredients and dosages used in the product. As such, it’s hard to compare Keto Charge to others; however, if you feel like you have confidence in the manufacturer, Keto Charge might be a good choice for you to boost your metabolism levels and help you reach your weight loss goals.

Metabrim NRG

Next on our list of the best metabolism-boosting supplements is Metabrim NRG. Some very compelling customer claims back this supplement. According to the manufacturer’s official website, users lose up to 8 pounds two weeks after using this formula. To optimize your metabolic rate, Metabrim NRG is made with ingredients that offer ingredients proven to provide thermogenic benefits, which help skyrocket fat burning and improve metabolic rate. These factors combined help to improve your weight loss capabilities.

The manufacturers of Metabrim NRG purport that their metabolism-boosting formula helps users lose weight even faster than other fat-burning, weight-loss supplements on the market. Some people even said that they found that they were losing weight too fast! Furthermore, the makers claim that this product works without causing that jittery, shaky feeling that is often associated with similar products. That’s because it’s completely stimulant-free, so you won’t have to worry about any unpleasant side effects when you’re taking Metabrim NRG.

Cellubrate

The makers of Cellubrate, like the manufacturers of other metabolism boosters, claim that their product supports fat and weight loss while also boosting immunity and enhancing mood. While it’s true that the other products that are featured on our list are designed to support weight loss, what sets Cellubrate apart from the crowd is that it is the only product that says that it can improve your mood and strengthen your immune system. The manufacturer is sure of their specially formulated supplements benefits; they say you won’t need to follow a diet or exercise plan.

As per the official Cellubrate website, users can eat whatever type of food they’d like and can be couch potatoes, yet they will still lose weight with this supplement. Similar to other metabolism boosters featured in this review, Cellubrate fails to share the complete list of ingredients and dosages they use in their product, so it’s hard to compare it to other products. Based on the reviews of this product and the claims the manufacturer makes, there likely isn’t anything wrong with giving it a try.

Autaphagene

Autaphagene claims that it can help you lose weight by boosting your metabolism. Autaphagene says that it “turbocharges” the body’s natural autophagy response with a 1,000 mg capsule of a proprietary blend of all-natural ingredients that are proven to boost fat burning. These ingredients increase your body’s fat-burning abilities while also boosting energy expenditures, which helps you lose weight faster.

Golden After 50 makes Autaphagene, and it’s marketed toward older adults. Since the immune system automatically slows down as you grow older, it becomes harder to lose weight, and with Autaphagene, you may be able to lose weight successfully.

Trimtone

Made specifically for women, Trimtone is designed to boost metabolic rate by stimulating thermogenesis. This process converts fat reserves into energy and jump-starts the metabolism levels, thus optimizing weight loss.

According to the Trimtone website, their product tells the body what it needs to burn fat. By taking it once daily, users say that they have seen powerful fat-burning results and that the stubborn fat they’ve been holding onto melts away. We like Trimtone because the maker is transparent and discloses the ingredients and dosages used in the supplement. They also offer scientific evidence that supports the benefits of the elements that are used. Examples of some of the critical components that are used in this supplement include:

  • 100 mg of caffeine
  • 400 mg of green coffee beans
  • Green tea
  • Grains of paradise
  • Glucomannan

And those are just some of the ingredients.

PrimeShred

Like other metabolism-boosting supplements featured on our list, PrimeShred claims that it can help you burn fat while maintaining muscle mass. The manufacturer claims that you will experience whole-body fat burning by taking the supplement daily. This formula is made with clinically proven ingredients to promote weight loss, melt off stubborn body fat, and help you reach your weight loss goals.

This supplement works by activating the hormones that your body naturally produces to burn fat, which accelerates your body’s natural ability to burn fat while improving your energy levels and promoting mental clarity and focus. Additionally, the makers of this product are transparent and share all of the ingredients and dosages used in the supplement.

Thyroid Rescue 911

Thyroid issues cause metabolism issues, and when metabolism is thrown off, weight gain can become a severe problem. Thyroid Rescue 911 is specially formulated to help with weight gain associated with thyroid problems, as it prompts the body to release hormones that the thyroid releases. These hormones have a direct impact on metabolic function.

One of the key ingredients used in Thyroid Rescue 911 is schizandra, a natural, antioxidant-rich ingredient and other antioxidants known to optimize thyroid function. Other components include a proprietary blend of vitamins, minerals, nutrients, and natural plant extracts. All of these ingredients are combined to promote the production of weight-loss-inducing hormones.

Whether you’ve been diagnosed with a thyroid issue or you are having a hard time losing weight, no matter what you try, then this metabolism-boosting supplement may be the solution for you. As a special bonus, the makers of Thyroid Rescue include two bonus eBooks, absolutely for free, with your purchase.

PhenGold

This metabolism-boosting supplement is made with a proprietary blend known to enhance your natural weight and fat loss capabilities. According to the makers of PhenGold, by taking this supplement daily, you will burn stubborn fat reserve, curb your cravings, increase your metabolic function, and even see a marked increase in your energy levels, as well as your mood.

Made for individuals who have all sorts of weight-loss objectives, PhenGold is ideal for everyone. It can help to kick-start a weight loss program, end weight loss plateaus, and can even help you finally say goodbye to those last stubborn rolls of unwanted fat. Similar to other supplements featured in this review, PhenGold is transparent, as they share all of the ingredients used in their formula and the dosages of those ingredients. Examples of some of those ingredients include:

  • 500 mg of green tea
  • 100 mg of green coffee
  • 350 mg of L-tyrosine
  • 250 mg of L-theanine
  • 200 mg of cayenne pepper
  • 225 mg of caffeine

All of these ingredients and dosages are said to impact metabolic function significantly.

Bonus: Best Metabolism Booster eBooks

If you’re serious about your weight and fat loss goals, you’re going to want to do more than just supplements; you’re also going to make changes to your diet, exercise, and lifestyle. As a special bonus, we’ve included some of the best eBooks that offer helpful tips and tricks that you can use to boost your natural metabolic function. When combined with one of the supplements on our list, the information presented in these eBooks will surely help you achieve your weight loss goals.

Metabolic Renewal

This eBook contains a chock-full of tips and tricks are known to boost metabolism. Created by a Dr. Teta, who has ample experience in weight loss, the information presented in Metabolic Renewal is specifically geared toward women. By adopting the lessons and information presented in the eBook, you should see a marked uptick in your metabolic function, an increase in your energy levels, and even improve your health overall.

Dr. Teta’s Metabolic Renewal eBook is based on a 4M plan, a unique framework designed to help women improve their heart health, boost the strength of their bones, and even improve their skin health. It even enhances sleep, increases the mood, and of course, it enhances energy levels, too. This eBook comes with a collection of guides that offer detailed information about improving your metabolic function and overall health to achieve your weight loss goals.

5-Day Metabolism Fix

When you’re first starting, improving your metabolic function can seem like an impossible task; however, when you apply the actionable steps presented in 5-Day Metabolism Fix, you’ll be able to tackle your goals, one step at a time. The information presented in this guide teaches you how to change fundamental aspects of your diet, exercise, and lifestyle. You can immediately see results by applying these steps and taking one of the supplements on our list.

This eBook features guides that teach you how to lose 5 pounds in just five days by doing workouts designed to help you burn fat. It also teaches you how to fast offers smoothie recipes and other helpful tips and tricks. Backed by a 60-day money-back guarantee, you’ll have peace of mind knowing that if, for any reason, you aren’t satisfied with the information in this guide, you can get a full refund.

Meta Burn

It’s a known fact that exercise is the best way to improve your metabolism, and with the Meta Burn eBook, you’ll learn how to do exercise that is specifically designed to help you boost your metabolic function, melt fat, and lose weight. The exercises are easy to do and can be done right in the comfort of your own home.

What’s more, with the information presented in Meta Burn, you can learn how to boost your metabolism levels without depriving yourself of food. You also have to go to the gym, which is a total win. By practicing the exercises presented in this eBook for just 10 minutes a day, you’ll start to see a difference in your weight and appearance in no time.

Metabolic Burn

This eBook comes with seven guides that share information to teach you how to boost your metabolism levels. It was composed by Andrew Hall, a highly regarded health and fitness expert. This eBook provides a wealth of information, including fat-burning recipes, meal guides, workouts, and techniques that aim to boost your muscle mass. By using the information in this program, you can completely transform your metabolic rate, your physique, and your overall health and well-being.

Metabolic Burn claims that it works by optimizing the “fat-burning furnace” that lies in your body. By kick-starting that furnace, you’ll unleash your natural ability to kiss that unwanted body fat once and for all. You’ll also see a marked increase in your energy levels, as well as your mood.

Sold for just $37 and backed by a full 1-year money-back guarantee, you can have confidence knowing that you’ll have confidence knowing that if you aren’t satisfied, you can receive a full refund.

Metabolic Stretching

Metabolic Stretching proves that you don’t have to work yourself to the bone to jump-start your metabolism and burn unwanted fat. Instead, you can see weight loss results just by stretching. With Metabolic Stretching, you’ll learn how to do simple stretches that have been proven to boost metabolism levels.

The information presented in this guide proves that you don’t have to do intense workouts to achieve your weight loss goals. Instead, you can do some super-simple stretching techniques and start seeing a notable improvement in your physique.

How We Selected The Best Metabolism Boosting Supplements

There are a lot of metabolism-boosting supplements on the market, and while each one claims that they can help boost your metabolic function and improve weight loss, unfortunately, they don’t all live up to the claims that are made. So, how did we determine which supplements worked and were the best? We were able to sift through all of the metabolism-boosting supplements on the market and choose the best of the best featured on our list using the following factors:

Ingredients and Dosages

It’s well known that some ingredients are proven to kick-start metabolisms, such as green tea extract and caffeine. Countless scientific studies have repeatedly demonstrated that these ingredients boost metabolic rate, which in turn increases how quickly your body can burn calories and help you lose weight at a faster pace. The best supplements featured in our guide are made with proven ingredients, and we included those supplements at the top of our review.

Honesty and Transparency

Some manufacturers of metabolism-boosting supplements say that you can lose incredible amounts of weight in a short period without having to change your diet or do any exercise. Those aren’t realistic claims, so making them indicates that the manufacturer isn’t honest. Additionally, some manufacturers conceal the ingredients and dosages used in their formulas. Again, that isn’t honest or transparent. The best supplements make evidence-backed claims that users have experienced. They’re also transparent and include the ingredients and dosages to users. We placed the supplements made by honest and transparent manufacturers at the top of our list.

Money-back Guarantees

Manufacturers who stand behind their products with a money-back guarantee are confident in their supplements’ benefits. They also realize that supplements don’t work for everyone, and they have the best interest of their customers in mind. We included the supplements backed by a money-back or satisfaction guarantee at the top of our list.

Reputation

It’s sad but true that the weight loss supplement market is loaded with fake products that don’t live up to their claims, don’t offer any results, or even use harmful ingredients. The best metabolism-boosting supplements are made by manufacturers that have reputations of excellence. They have countless satisfied clients and glowing reviews and testimonials.

Physician-made Formulas

The highest quality metabolism-boosting supplements are made with accurate medical information. They are made by physicians who have years of experience helping patients lose weight and improve their health. We placed supplements made by doctors at the top of our list.

Who Are Metabolism Boosting Supplements Ideal For?

So, who should consider taking a metabolism-boosting supplement? Why, anyone who wants to lose weight, burn fat, and increase their energy levels could see benefits from these supplements. Metabolism boosters are formulated to boost the body’s natural metabolic rate, which helps to burn calories. For instance, instead of burning 1,5000 calories a day when you’re at rest when you take a metabolism-boosting supplement, you might be able to burn 1,800 calories or more per day when you’re at rest. With this type of jump in your metabolism, you can skip the workouts and lose weight. If you want to see fast weight loss, though, we highly recommend you stick to an exercise program.

Examples of individuals who might see benefits from metabolism-boosting supplements include the following:

  • Anyone who is just starting their weight loss attempt
  • Anyone who wants to detoxify
  • People who have a hard time getting rid of the last few stubborn pounds and body fat.
  • Those who want to trim fat without impacting their muscle mass
  • People who want to enhance their diet and exercise program
  • Those who are suffering from thyroid disorders
  • Older individuals whose metabolism has slowed

What Does Science Say About Metabolism Boosting Supplement Benefits?

It’s pretty common knowledge that the faster your metabolism, the more weight you’ll lose. People who have a naturally fast metabolism tend to be thinner than those with a slow metabolic function.

It’s known that certain types of ingredients can improve metabolic function. In fact, like so many people, you probably use one daily, and that’s caffeine. Caffeine is one of the best-known, proven metabolic function boosters, which is why so many diets, weight loss, and metabolism-boosting supplements are made with caffeine.

A study conducted by Harvard Health found that drinking four cups of coffee daily can help to improve body fat loss. In this 24-week long study, 126 people who were overweight drank four cups of regular coffee or took a placebo that mimicked the effects of coffee every day. The study concluded that participants lost a moderate amount of weight and had lowered their risk of diabetes.

Another ingredient known to improve metabolic function is green tea, and it’s commonly used in weight loss supplements. Many people drink green tea to take advantage of its weight loss benefits. In one study, researchers found that consuming green tea results in a marked reduction in body weight, body mass index (BMI), and blood pressure after eight weeks.

Other ingredients that have been proven to boost metabolism levels include kelp extract and brown seaweed extract. It’s been found that this ingredient is backed with powerful antioxidants, and several studies have found that they promote thermogenesis, which helps lipid metabolism, and in turn, weight loss.

Metabolism Boosting Supplement Side Effects

Like all supplements, some risks can be associated with metabolism-boosting supplements. While most people don’t experience any side effects, there is a chance that you could experience adverse effects, such as:

  • Increased anxiety
  • Jitters
  • Restlessness
  • Sleep disturbances
  • Shaking

If you’re taking large dosages of metabolism-boosting supplements, there is a chance that you could experience the following side effects as well:

  • Upset stomach
  • Digestive issues
  • Headaches

Frequently Asked Questions About Metabolism Booster Supplementation

Like many people, there’s no doubt that you have questions about metabolism-boosting supplements. We’ve compiled a list of some of the most frequently asked questions we receive and provided answers to those questions.

Q: What does metabolic rate mean?

A: It’s the rate that the body burns calories. When you’re exercising, your metabolic rate is higher than when you’re sleeping, for instance.

Q: How do I increase my metabolic rate?

A: Exercise is the best way to boost your metabolic rate; however, supplements have also been found to improve your metabolic rate.

Q: Does anything negatively impact metabolic rate?

A: What you eat and how you live directly impacts your metabolic rate. Additionally, your age, gender, hormones, emotional state, and menstruation can even affect your metabolic rate.

Q: Does my thyroid affect my metabolism?

A: Yes, it does. If your thyroid is slow (hypothyroidism), you won’t produce as many thyroid hormones, directly impacting your metabolic rate.

Q: Are there any foods that can improve metabolism?

A: Yes. Foods that are high in protein have been shown to increase metabolism levels. You need to use more energy to digest and break-down foods rich in protein; however, it is essential to note that eating extremely high protein levels can have adverse effects on your health.

Q: Does age affect metabolism?

A: Yes. As you age, your metabolic rate naturally slows down. Usually, the reduction starts at around 30 years of age, and it decreases approximately 5 percent every decade after that once you reach the age of 40. Additionally, you tend to lose muscle mass and gain fat when you age, reducing your metabolism even further. Furthermore, aging can negatively impact the thyroid gland, reducing your metabolism.

Q: Does exercise increase metabolism levels?

A: Yes. The more you exercise, the more your metabolism will go up. Aerobic exercises, such as running, swimming, or biking, can boost metabolic rate several hours after you’ve completed a workout. Strength training exercises, such as weight lifting, can increase metabolism levels and boost muscle mass.

Q: What is the best way to boost metabolism levels?

A: The best way to boost your metabolism is by making changes to your diet and eating healthy, natural, organic, low calories, low carbohydrate foods, exercising regularly, and taking one of the supplements on our list daily.

The Top Metabolism Booster Supplements of 2022 Final Thoughts

Though it may seem hard at first, in reality, with the right supplement, boosting your metabolism is a lot easier than it appears. By taking one of the high-quality metabolism booster supplements on our list, and combining it with a diet and exercise program, like one that is described in the bonus eBooks featured in our guide, you can see a marked increase in your metabolic function. In turn, you should be able to shed pounds and stubborn belly fat while also improving your energy levels, boosting your mood, enhancing your sleep, and increasing your overall health and well-being.

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The news and editorial staff of Sound Publishing, Inc. had no role in the preparation of this post. The views and opinions expressed in this sponsored post are those of the advertiser and do not reflect those of Sound Publishing, Inc.

Sound Publishing, Inc. does not accept liability for any loss or damages caused by the use of any products, nor do we endorse any products posted in our Marketplace.



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This list is about the Common Health Problems Related to Stress. We will try our best so that you understand this list Common Health Problems Related to Stress. I hope you like this list Common Health Problems Related to Stress. So lets begin:

Table of Contents: Common Health Problems Related to Stress

Stress comes in many forms. It can be acute (short-term) or chronic (long-term). It can be triggered by an everyday event (eg, a big presentation at work), a traumatic life event (eg, the death of a family member), or even nothing obvious. And it won’t always be a conscious thing, in fact, you may be stressed without even realizing it. Symptoms of stress can affect your health, even if you don’t realize it. You may think that illness is to blame for that nagging headache, your frequent insomnia, or your decreased productivity at work. But stress can be the cause.

For example, worrying about a doctor’s visit or reviewing performance at work, or even something frightening, like a car driving toward you, is an example of short-term stress. Our body’s response to this kind of stress can sometimes be helpful: It gives us a burst of energy to avoid danger or work well under pressure, explains Michelle Dosset, MD, PhD, an internist and integrative medicine specialist at the University of California. Devis. Stress is a feeling of emotional or physical tension. It can come from any event or thought that makes you feel frustrated, angry, or nervous. Stress is your body’s reaction to a challenge or demand. In short periods, stress can be positive, such as when it helps you avoid danger or meet a deadline. But when stress lasts for a long time, it can harm your health.

Here is the list of common health problems related to stress

Asthma

Asthma is a condition in which the airways become narrow and swollen and extra mucus can form. This can make it hard to breathe and cause coughing, wheezing (wheezing), and shortness of breath when breathing. For some people, asthma is a minor inconvenience. For others, this can be a major problem that interferes with daily activities and leads to a life-threatening asthma attack. Asthma cannot be treated, but its symptoms can be controlled. Because asthma often changes over time, it’s important to work with your doctor to monitor your signs and symptoms and adjust treatment as needed.

Alzheimer disease

Alzheimer’s disease (AD) is the most common form of dementia among the elderly. Dementia is a brain disease that severely affects a person’s ability to carry out daily activities. AD starts gradually. It primarily involves the parts of the brain that control thought, memory, and language. People with AD can remember things that happened recently or the names of people they know. A related problem is mild cognitive impairment (MCI), which causes more memory problems than usual in people of the same age. Most people, but not all, develop AD with MCI.

In AS, symptoms worsen over time. People may not recognize family members. They may have difficulty speaking, reading, or writing. They may forget how to brush their teeth or comb their hair. Later, they may become anxious or aggressive or move house. After all, they need full care. This can be a great stress for family members who need to care for them. AD usually begins after the age of 60. The risk increases with age. If one of your family members is sick, your risk is also higher. No treatment can stop the disease. However, some medications can help keep symptoms from getting worse for a limited period of time.

Diabetes

Diabetes refers to a group of diseases that affect the way your body uses blood sugar (glucose). Glucose is very important to your health because it is an important source of energy for the cells that make up your muscles and tissues. It is also the main source of fuel for your brain. The main causes of diabetes vary by type. But no matter what type of diabetes you have, it can cause too much sugar in your blood. High blood sugar can lead to serious health problems.

Chronic diabetes includes type 1 diabetes and type 2 diabetes. Reversible diabetes mellitus includes prediabetes and gestational diabetes. Prediabetes occurs when blood sugar levels are above normal but not high enough to be classified as diabetes. And if proper measures are not taken to prevent its development, prediabetes is often the precursor to diabetes. Gestational diabetes occurs during pregnancy, but may go away after delivery.

Heart disease

Cardiovascular disease (CVD) is the leading cause of death worldwide, claiming the lives of an estimated 17.9 million people each year. CVDs are a group of cardiovascular diseases that include ischemic heart disease, cerebrovascular disease, rheumatic heart disease, and other diseases. More than five-quarters of heart attack and stroke deaths occur, and one-third of these deaths occur early in people younger than 70 years. The most important behavioral risk factors for heart disease and stroke are poor diet, physical inactivity, and harmful use of tobacco and alcohol. The effects of behavioral risk factors in humans can manifest as high blood pressure, elevated blood glucose, elevated blood lipids, overweight, and obesity. These “intermediate risk factors” can be measured in primary care settings and indicate an increased risk of heart attack, stroke, heart failure, and other complications.

Quitting smoking, reducing salt in the diet, eating more fruits and vegetables, regular physical activity, and unhealthy alcohol use have all been shown to reduce the risk of cardiovascular disease. A health policy that creates an enabling environment for healthy options to be affordable and available is critical to encouraging people to adopt and maintain healthy behaviors. Identifying people at high risk of CVD and providing them with appropriate treatment will prevent premature death. Having access to medicines for noncommunicable diseases and basic health technologies in all primary health care facilities is essential to ensure that people in need receive treatment and advice.

Depression

Depression is a mental condition that leads to constant sadness and loss of interest. Also known as major depressive disorder or clinical depression, it affects your emotions, thinking, and behavior and can lead to a variety of emotional and physical problems. You may have trouble performing simple daily tasks, and at times you may feel that life is not worth living. Depression isn’t just a weakness more than a blue punch, and you just can’t “get out” of it. Depression may require long-term treatment. But don’t despair. Most people with depression feel better with medication, talk therapy, or both.

Headaches

Almost everyone has had a headache. Headache is the most common form of pain. This is the main reason people miss days at work or school or visit the doctor. The most common type of headache is a tension headache. Severe headaches are caused by compression of the muscles in the shoulders, neck, scalp, and jaw. They are often associated with stress, depression, or anxiety. If you work too hard, don’t get enough sleep, skip meals, or drink alcohol, you may experience tension headaches.

Other common types of headaches include migraines, cluster headaches, and sinus headaches. Most people can feel much better by changing their lifestyle, learning ways to relax, and taking pain relievers. Not all headaches require a doctor’s attention. But sometimes a headache signals a more serious disorder. If you have a sudden, severe headache, tell your doctor. If you get a headache after a blow to the head, or if you have a stiff neck, fever, confusion, loss of consciousness, or pain in your eyes or ears along with your headache, seek medical attention right away. seek help.

Accelerated aging

Claims of accelerated or premature aging are often made. However, the lack of standard criteria for measuring the rate of aging makes such claims highly questionable. Due to fundamental gaps in our current understanding of the biological mechanisms of aging, it is difficult to develop specific phenotypes associated with aging, and such phenotypes can only be obtained with observational data. However, there is a clinical phenotype of aging that occurs in all living people and is common to many physiological systems. The description of this phenotype can serve as a basis for measuring the rate of aging and help to better understand the aging process and its interaction with chronic diseases.

Final words: Common Health Problems Related to Stress

I hope you understand and like this list Common Health Problems Related to Stress, if your answer is no then you can ask anything via contact forum section related to this article. And if your answer is yes then please share this list with your family and friends.

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Australia’s Omicron wave earlier this year was much larger than we thought, recent research has confirmed.

We also heard Health Minister Mark Butler acknowledge Australia can expect a “very big wave” of people with long COVID over the next few years.

Doctors and researchers have been warning about the threat of long COVID, as restrictions ease and case numbers climb.

Watch the latest News on Channel 7 or stream for free on 7plus >>

So we need to take an urgent look at how we manage and treat it.

Remind me again, what’s long COVID?

More than 7 million Australians have had COVID; most have recovered from the acute illness. But some have lingering symptoms for months, or longer.

The World Health Organisation defines long COVID as symptoms present three months after infection, lasting at least two months, that cannot be attributed to other diagnoses.

The most common symptoms include: fatigue, especially after activity, shortness of breath, brain fog or difficulty concentrating, sleep problems, chronic cough, muscle aches and pains, loss of smell or taste, depression and anxiety.

But there is no one test that diagnoses long COVID. So this multitude of complex symptoms makes it a difficult condition to track down, study and treat.

Common symptoms of long COVID include fatigue, shortness of breath, brain fog or difficulty concentrating, sleep problems, chronic cough, muscle aches and pains, loss of smell or taste, depression and anxiety. Credit: Halfpoint Images/Getty Images

Who’s more likely to get long COVID?

The risk of long COVID is increased in people who have had more severe COVID, women and people with a chronic illness, such as diabetes, or chronic lung or heart disease.

A US study looked at 4.5 million people treated in the community or in hospital, and followed them to see if they developed long COVID. At six months, 7 per cent had symptoms.

Worryingly this study also suggests being vaccinated only reduced the risk of long COVID by 15 per cent.

Symptoms such as brain fog and fatigue were present and vaccination seemed only partly protective against them.

How do we treat long COVID?

Australia’s National COVID-19 Clinical Evidence Taskforce’s recommendations for treating long COVID were updated in May.

But these borrow heavily from UK recommendations and the evidence backing these recommendations is at best weak.

In the UK “long COVID clinics” have adopted a medical-led holistic model of care.

This involves GPs, specialists and allied health workers, such as physiotherapists, occupational therapists and exercise physiologists. Similar clinics have been set up in Australia.

However, the advice for such clinics is based on consensus and experience of similar conditions, such as chronic fatigue, and what we know about how people recover after leaving intensive care, rather than the results of robust studies focusing on long COVID.

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UK advice for treating long COVID involves looking for and managing COVID complications that may affect the lungs, lead to heart disease and managing other existing conditions, such as obesity and diabetes.

It also recommends assessing and managing anxiety and depression, which not surprisingly is common in people with long COVID.

UK guidelines advise supporting people to manage their own symptoms, including getting support from their GP, then referral to specialist services when needed.

If people had COVID pneumonia – especially those who went to intensive care, still have breathing problems and are weak – there is some limited evidence pulmonary rehabilitation helps.

This is out-patient care with specialist physiotherapists and nurses, involving breathing exercises, education and support.

Two small trials have shown pulmonary rehabilitation, improves breathlessness, exercise capacity, fatigue and quality of life. So this is now recommended.

How to manage fatigue, pain and brain fog?

However, breathing problems are only one component of long COVID.

For people with long COVID and severe fatigue or pain following exertion, a standard exercise program may make things worse.

Here, the recommendation is for an initial period of rest then incremental increase in activity, often over many months. However, the optimal approach is not defined.

Neurological symptoms of poor concentration or brain fog, sleep disturbance and altered taste are common, but as yet there are no agreed or proven therapies.

Some people with the most severe neurological symptoms and fatigue develop a disabling condition known as postural orthostatic tachycardia syndrome or POTS.

When people stand up, their heart races and blood pressure falls. This leads to severe fatigue, headaches and difficulty concentrating.

This condition can be treated by modifying someone’s diet and taking medication.

We know this because we see POTS after other infectious diseases or other prolonged, severe diseases that lead to hospitalisation. However, we need clinical trials for these therapies for long COVID to see which treatments work and for whom.

COVID-19 cases are on the rise across Australia, particularly for the latest Omicron sub-variant. Credit: AAP

What’s in the future

There are many aspects of long COVID that health authorities, doctors and researchers have yet to pin down.

We still don’t know what causes long COVID, we don’t have a universally accepted definition of it, robust data to say how many Australians are or will be affected, nor a concrete plan of how to manage the many thousands of cases we can expect. So evidence-based treatments for long COVID are only part of the picture.

But the problem we face is here now. We cannot wait for gold-standard evidence to come in before we start treating people.

In the meantime, people need reliable information about the symptoms of long COVID, what to expect and where to go for help. And health professionals need to take their symptoms seriously.

Health professionals also need training in how to manage people with long COVID, targeting appropriate investigations and treatments that will benefit people the most.

That does not just mean specialised long COVID clinics in capital cities, though it is likely we will need these to help people with the most debilitating problems.

Our response will also need to leverage help from a range of existing health providers, and a coordinated response to deal with symptoms that range from mild to severely debilitating. People need support for rehabilitation, mental health and return to work or study.

If we do not start planning and preparing now, the problem will only worsen.

Peter Wark is a conjoint professor at the School of Medicine and Public Health, University of Newcastle.



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Your Personal Best: Belly Breathing

Let’s face it. Life is stressful, and we all need a way to cope. One good way? Just breathe.

Dr. Milady Murphy said when you’re dealing with life’s stressors, the American Psychological Association highly recommends positive coping techniques. One such technique that’s easiest to implement is known as diaphragmatic breathing.

“It can be done sitting in a chair or lying down,” Murphy said.

Here’s how you do it:

  • Relax your shoulders and place your feet on the floor if you’re sitting
  • Place one hand on your chest and one on your belly
  • Breathe in comfortably on a count of four through your nose, past your chest and bring it down to the belly
    • If that’s difficult, you can breathe through your mouth
  • Gently exhale on a count of four
  • Repeat for as little as one minute or as long as 10 minutes

This technique can be done twice or three times a day, or whenever you need a moment to destress.

“It may take a little practice at first, but visualize the breath going deep into the body and when you exhale visualize that breath as well,” Murphy said. “The combination of that technique relaxes the body and mind and also provides other health benefits.”

By bringing in oxygen deep into the system, you’re releasing endorphins that relax the body and mind but also strengthening your lungs and heart and lowering blood pressure.

If your stress or anxiety becomes overwhelming, it’s important to work with a doctor and get the right guidance on how to overcome it.



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After the death of Caroline Rustigian’s mother earlier this year, her physical health took a tumble. “I stopped eating and couldn’t keep food down,” says Rustigian, a public relations consultant and podcaster in Laguna Beach, Calif.

Desperate to feel better, Rustigian went to urgent care, where she was told that acid reflux was one cause of her tummy troubles. The doctor recommended medication, which eased her discomfort. However, the mother of two still didn’t feel like her old energetic self. “I was fatigued and just trying to get through each day,” she recalls.

Finally, Rustigian met with her naturopathic doctor, who said grief was the culprit. “My doctor said emotional stress and not eating threw off the healthy bacteria in my stomach, which compromised my microbiome.” A veritable universe living within us, the microbiome has been garnering attention from scientists and the medical community for its impacts on human health.

“The microbiome is made up of trillions of microbes, including bacteria, yeast, and viruses,” says Thalia Hale, a naturopathic practitioner in Palo Alto, Calif. These tiny organisms reside in our gut and on our skin. Like a hard drive that keeps a computer running, this network helps the body synthesize and process key nutrients like thiamine, a B vitamin made by intestinal bacteria that fuels brain function.

A possible link

According to Hale, grief can throw the body off course, upsetting the gastrointestinal tract. For starters, stress can activate the sympathetic nervous system, more commonly known as the fight-or-flight response. In this survival state, “heart rate and blood pressure rise, as do levels of the hormone cortisol,” Hale adds. And when the body is warding off danger, it’s not focused on digestion or eating. Rustigian says that after her mother died, she didn’t eat for days. And research has found that dietary changes can shift the microbiome in a matter of days.

While it’s well known that heartache can make the belly ache, research examining the connection between bereavement stress and gut health is limited. However, one 2020 paper published in the journal Frontiers in Psychiatry suggests that “gut microbiota may play a role in influencing health outcomes following bereavement” because chronic and ongoing stress can disrupt the microbiome.

It’s challenging to solely examine bereavement, because grief includes other emotions such as anger, sadness, and denial. When these feelings linger, they can contribute to mental health concerns like anxiety and depression. These conditions’ ebbs and flows have been linked to the bacteria residing in the gut.

Read More: Here’s Everything You Need to Know About Gut Health

What science tells us

The connection between our brain and our gut, including the microbiota that thrive there, was surprising when it was first discovered more than 10 years ago. Thus far, most of the relevant research has focused on animals, according to Karina Alviña, a neuroscientist at the University of Florida whose lab uses mice to investigate how gut flora influence brain function. “In an animal model, you can [use antibiotics to] deplete nearly all of the gut microbiome and feed the mice with a particular formulation [of bacteria],” she says, which allows scientists to directly test the effects of a single bacterial species or a combination.

In humans, the picture is murkier. But a team of scientists in Belgium was among the first to tie the characteristics of an individual’s gut microbiome to measures such as overall happiness and depression in a large-scale population study published in 2019. “People who report low quality of life tend to have disturbed gut microbiomes—and there was a notable loss of certain bacteria that was very specifically associated to this loss of well-being,” says Jeroen Raes, a bioinformatician and senior author of the study.

Mental health and the gut-brain axis

Losing a loved one is by far one of the most stressful life events. “My mom was my best friend,” Rustigian says. “When she died, I lost my true advocate, and I felt numb.” This emotionally low period can result in the loss of sleep and appetite, as well as loneliness. And the ongoing stress may affect what scientists call the gut-brain axis.

Barely a decade ago, the brain was thought to be completely isolated from the rest of the body. So for Alviña, “the biggest mindset change” was the realization that the brain not only instructs the body to move and breathe, but that signals from the gut as well as other organs and tissues can also alter how the brain functions.

How the mechanism behind this bidirectional communication works is an open question, but several possible explanations have emerged. In the Belgian study, people with depression had fewer gut bacteria that produced butyrate, a fatty acid essential to intestinal health, with anti-inflammatory properties. The resulting inflammation in the gut due to the lack of these butyrate producers is “linked to the neuro-inflammation we often see in the context of depression,” Raes says.

More directly, gut bacteria produce molecules such as dopamine and serotonin, which play vital roles in neural signaling. Low levels of these neurotransmitters can cause depression and neurological diseases like Parkinson’s.

These neurotransmitters might interact with the nerve endings of the vagus nerve—which is responsible for involuntary movements such as breathing and digestion, and connects the brain to most of the body’s organs, including the gut. Experiments on mice bolster this view. For animals where the vagus nerve was cut, microbiome-mediated effects on their behavior disappeared.

Probiotics: help or hype?

Given the tantalizing evidence, an obvious next step would be to supply the gut with beneficial probiotics. Raes, however, stresses that research on the gut microbiome and its impact on grief and mental health is still in its infancy. And while “the potential for probiotic intervention is exciting, there’s not [currently] enough evidence to advise people with depression to take them,” Raes says.

Dr. Ripal Shah, an integrative medicine specialist and psychiatrist at the Stanford University School of Medicine, agrees that the jury’s out on which bacterial species will prove most helpful to people. But at the same time, gut health and tweaking gut flora are frequent topics in the weekly integrative mental health group she leads with a colleague.

Overall, grief is a full-body experience, and Hale says that both stress-management and dietary practices can aid in recovery.

Read More: What We Know About Leaky Gut Syndrome

Dietary changes

Research suggests that diet plays a significant role in determining which gut bacteria continue to thrive. And eating foods naturally imbued with probiotics like fermented products and yogurt is one easy way to help restore gut health, says Shah. “But because we don’t know exactly which species are helpful—and how much—it’s actually useful to think [of the goal] as increasing the diversity of your gut flora.”

Switch up the cuisine, Shah advises. If you’re having kimchi one week, kombucha the next week, and kefir the following week, you’re exposed to a wider range of active cultures than if you’re just grabbing the same brand of kimchi every time.

De-stressing

Just one episode of depression or anxiety can create a feedback loop, priming us for recurrences. “One of the pathologies of depression and anxiety might be that they contribute to the ratio [of gut flora] going out of whack,” Shah says. “And then ongoing stress continues to skew or worsen that ratio.” Because of this, Shah says it’s crucial to find ways to de-stress.

On the flip side, Shah says, “the potential of positive mood to influence the microbiome is actually reassuring” because it means gut health may be able to be manipulated with mental-health interventions.

During periods of immense mourning, stress management might seem like putting a bandage on a gaping wound. However, Hale says these tools can help the nervous system switch gears, putting the parasympathetic nervous system (which helps calm us down) back in the driver’s seat.

One easy exercise is called “square breathing” or “box breathing.” Simply take a breath in and hold for four counts, exhale for four counts, and repeat four times. Used by Navy Seals in high-stress situations, this breathing technique helps calm the autonomic nervous system, which restores relaxation.

A 2017 study in the journal Frontiers in Immunology found that exercises such as yoga and tai chi may help reverse the effects of stress on the body. The researchers state that these mind-body interventions “reversed genes involved in stress-induced inflammatory reactions.”

Shah also suggests acupuncture for her patients, which has been demonstrated to relieve stress in numerous studies, and to engage in at least 30 minutes a day of moderate-intensity exercise.

Lastly, “any sort of vitamin and mineral deficiency can be worsened or caused by stress,” Shah notes. So addressing these deficiencies—primarily through diet rather than supplements—is of tantamount importance. Similarly, avoid consuming foods that promote inflammation, such as refined sugar, fried foods, or foods that you’re allergic to.

Read More: The Truth About Common Digestive Health Fears

Embracing support

One way to cope with bereavement is to embrace additional support. “We’re not meant to grieve alone,” says Abigail Levinson Marks, a clinical psychologist in San Francisco who specializes in grief. “In nearly all cultures, the way we deal with loss is collective, because community helps us heal,” she adds.

Grief support groups and online forums can be therapeutic, because they give you a chance to meet and befriend fellow mourners. Marks adds that seeing your experience reflected in someone else’s story can help you feel less alone.

Since each person’s path differs, group support might not be right for everyone. If that’s the case, speaking with a counselor can also help. Not only will your therapist listen and empathize, but expressing your thoughts and feelings may have a positive effect on your physical health too. For instance, one 2022 paper in the journal Dialogues in Clinical Neuroscience reiterates that holding in our emotions may lead to low-level stress, hindering the body’s immune response.

In addition to therapy and group support, give yourself permission to say yes when loved ones offer help. For example, friends might take on your household chores or run errands, or your employer may provide bereavement leave. “Anything that lightens your load can give you more time for self-care,” Hale says.

In our rush-to-recovery culture, we may judge ourselves when suffering lingers. But keep in mind that healing is a journey, not a sprint. So even if your loss was months ago or before the pandemic began, self-care, support, and healthy eating can still be beneficial. Hale also reiterates that self-compassion is vital.

In the end, Caroline Rustigian found that an antidepressant, probiotics, exercise, and therapy helped to ease her grief—and her gut issues. “It took a while to figure out what was going on,” she says. “But once I started a combination of therapies, my stomach troubles disappeared, and I got better.”

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Pandit Dasa, the mindful leadership expert and keynote speaker, has launched a new talk highlighting the importance of resilience and mindfulness during the pandemic. During this time of high stress and uncertainty, anxiety can rise and it’s important to learn best practices for coping and succeeding.

More information can be found at: panditdasa.com/resilience

Pandit Dasa is a former NYC monk, and he’s also an author and leadership speaker who has addressed major companies like Google, IBM and State Farm. He captures his audience’s attention by sharing his unique experience as a monk and the leadership lessons it taught him.

He encourages leadership and co-workers to appreciate and celebrate the success and contribution of others. This helps to create a mindful workplace that encourages creativity, productivity and dedication.

It also fosters trust and enhances teamwork, greatly impacting employee performance. Alongside this, Pandit Dasa emphasizes the importance of leading without ego, cultivating self awareness, and the benefits of personal growth and development.

His latest talk discusses mindfulness and resilience during the pandemic and for social distancing. He highlights that it’s crucial for people to be aware of their physical and mental health as well as their emotional health.

Combined with writing exercises, the talk will address the importance of positive relationships, the myth of multitasking, healthy eating, unplugged sleep, regular exercise and maintaining a personal hobby.

Participants will also learn the science behind mindfulness, and they will be guided through a variety of practices for reducing stress. Activities include breathing exercises, focusing the mind, practicing gratitude and more.

He states: “Change breaks us out of our comfort zone and disrupts our routine making us feel uncomfortable. However, change is the biggest constant in our life. Most external changes are out of our control and can’t be avoided.”

“What we can do is build resilience and begin to recognize that change is actually the most powerful thing that can happen to us to help us grow, mature and become stronger for the future challenges that are sure to come in our personal and professional life.”

Full details of the new talk can be found on the URL above.

Additional details are provided at: www.youtube.com/watch?v=MFdbx_kCEPs&feature=youtu.be

His full website can be found at: www.panditdasa.com

Contact Info:
Name: Pandit Dasa
Email: Send Email
Organization: Work Mindful Corp
Address: 12391 NW 162nd Drive, Alachua, FL 32615, United States
Phone: +1-646-820-6320
Website: www.panditdasa.com

Release ID: 89077695

If you detect any issues, problems, or errors in this press release content, kindly contact [email protected] to notify us. We will respond and rectify the situation in the next 8 hours.

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Self-care and mindfulness are officially on the rise. New TikTok findings conducted by the Beauty Daily team at Clarins UK have found that self-care content has reached a total 22.3 billion views, with the most popular day for self-care activities being Sunday as the hashtag #selfcaresunday boasts a total of 90.2 million views.

Self-care techniques and how to live more mindfully have become a key part of our lifestyles, and it’s clear that working moments of care into your day can help you feel better mentally equipped to tackle day-to-day responsibilities. According to the findings, morning routines were more popular than night-time routines, with morning routine related hashtags garnering 6.6 billion views, whilst night time routine content amounting to a total of 6.2 billion views.

The hashtag #mindfulnesspractice was the second most popular mindfulness hashtag on TikTok, with a total of 19 million views. Within this hashtag, content creators share insight into how to stop overthinking, techniques on getting into a meditative state as well as a mindfulness technique called ‘savoring’ – a practice which helps you slow down and attend to what is pleasant, enjoyable and satisfying in the present moment.

Top TikTok mindfulness techniques

  1. Affirmations – 9,233,447,830 (9.2 billion views)
  2. Journaling – 5,393,276,419 (5.4 billion views)
  3. Meditation – 4,279,616,850 (4.3 billion views)
  4. Gratitude – 1,311,304,137 (1.3 billion views)
  5. Breath-work/deep breathing – 363,472,595 (363.5 million views)
  6. Aromatherapy – 352,432,232 (352.4 million views)
  7. Sound healing – 315,198,602 (315.2 million views)

Out of the most popular self-care techniques and ways to increase mindfulness, affirmations ranked number 1 with a total of 9.2 billion views, as users engage in content that reveals the power of positive affirmations and how they can uplift your mood.

Journaling came in 2nd place, ahead of meditation with a total of 5.4 billion views. #bulletjournaling was the most popular technique within this area, which is a combination of day planning, a diary, and written meditation. Allowing people to plan, reflect and meditate – this method is known to help aid mindfulness, be productive and live more meaningfully.

Despite meditation being one of the most popular ways to practice mindfulness and reduce anxiety recommended by professionals – this wasn’t the case on TikTok. Meditation came in 3rd place with a total of 4.3 billion views. However, TikTok users did get creative with their meditation techniques such as: #walkingmeditaion generating 1.3 million views, #artmeditation generating 1.1 million views and #crystalmeditation (the process of holding crystals said to have healing properties) generating 892.1K views.

With TikTok now being at the forefront of leading trends, it wasn’t surprising to discover new self-care and mindfulness practices that have emerged from the app and gone viral. A new trend called #ThatGirl, where users show up as the best versions of themselves through a series of wellness activities such as waking up early, meditating and eating healthily – has gained a lot of popularity with a total of 2.9 billion views.

‘Romanticising your life’ is also a popular self-care trend that has emerged from TikTok, where people aim to enjoy every little detail and moment in life. According to the trend, learning to appreciate and revel in the small things helps increase gratitude and improve overall mental wellbeing. The hashtag #Romanticizeyourlife has racked up a total of 967.9k views.

The growing interest in self-care and mindfulness is also influencing our spending habits. Clarins UK have seen their aromatherapy-based products grow in popularity over the last few years. Helena Stromberg, Head of Ecommerce at Clarins UK states “Designed to holistically help both wellness and common beauty needs, our aromatherapy-based products have had a 20% year-on-year increase in sales. This includes the best-selling Eau Dynamisante, a holistic fragrance with uplifting benefits designed to make you smell good and feel mentally invigorated. We’re really looking forward to seeing how interest in self-care and mindfulness continues to grow in 2022 ”

To use this information in an article, please cite this URL as the source: beautydaily.clarins.co.uk/wellness/mindfulness/morning-meditation-routine

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This list is about the Best Apps to Help Kids Reduce Stress. We will try our best so that you understand this list Best Apps to Help Kids Reduce Stress. I hope you like this list Best Apps to Help Kids Reduce Stress. So lets begin:

Table of Contents: Best Apps to Help Kids Reduce Stress

Mental health is an important topic that teens can overlook. In today’s rapidly changing world, children face unique social and emotional challenges. Children experience more stress early in life and feel more stress and anxiety than ever before. This suite of advanced apps and games helps kids with everything from anger management to emotional identification to meditation. The list also includes some free apps that support positive mental health for children and youth.

Cognitive behavioral therapy (CBT) is highly beneficial, especially when used in conjunction with a mind-based meditation approach to reduce depressive symptoms. Children of all ages can reap the benefits of meditation and mindfulness through technology. These apps can help your child learn to meditate and be mindful. Children can learn to deal with anxiety by learning two essential skills: calming down and problem solving. Knowing how to help your son deal with her anxiety can go a long way in helping her behave better.

Here is the list of the best apps to help kids reduce stress

Breathe, Think, Do with Sesame

Breathe, think, sesame, calm children and learn to deal with daily problems. Invited in English and Spanish, kids help their wild friend take a deep breath, think of plans, and then try them out. Children can create their own puppet friends and help them with the migration process, including hearing about migration, collecting things, saying goodbye and expressing their feelings, traveling, exploring a new home, and making new friends.

Children will enjoy familiar Sesame Street heroes and learn important life skills. Children identify each of the five problems and not only learn how to calm themselves with deliberate deep breathing, but also become familiar with three possible strategies for solving each problem. While lining up on the slide, for example, children learn that they can sing, count things around them, or ask adults for help. The parenting section has more tips to help kids build resilience by giving them problem-solving tools.

Stop, Breathe and Think: Meditation and Mindfulness

MyLife Meditation is a web based app and mobile app for intelligence. The app guides users through the main stages of concentration: identifying thoughts and feelings at the same time, using meditation techniques to achieve a relaxed state. MyLife Meditation first assesses users’ moods in a unique “logging” system and then identifies one or more short meditation exercises that may be helpful. Each exercise focuses on teaching users to bring “kindness and compassion” to their daily interactions. The software allows users to track their overall mood over time, helping to identify trends and patterns.

Calm

Calm is an award-winning app for meditation and sleep. One can use it as a tool to improve mental health and sleep by watching relaxing audiovisual content. Caution is effective for many people, but some may be negatively affected and brain development apps may not be suitable for everyone.

smiling mind

Smiling Mind is a meditation and mental development application with guided practices for children and adults. It has a library of mindfulness tracks with specific practices for everything from stress and sleep to relationships and gratitude. Tracks can be added to favorites, played with music, and downloaded for offline and on-the-road use. The app is more suitable for people who are meditating, especially the introductory tracks for kids and beginners.

Resilient Family: Happy Child

Happy Child is an awareness, action and awareness based app that is available to the whole family. The app aims to reduce stress and increase physical awareness for young and old. In recent years, teachers and educators have recognized the benefits of integrating mental practice in the classroom to improve the physical, emotional and academic well-being of their students. Working in a special school for children on the autism spectrum, these practices take on an added meaning, one of our core beliefs is that we should all regulate education (and that’s just the teaching staff). Many of our students arrive at school in disarray after long journeys, where each day begins with a breakfast club or “waking up and shivering” depending on the individual child. Teachers often choose mindfulness/action videos from you tube to start the day.

This week we had the opportunity to test the Resilient Family; A happy boy in our class. We connected the iPads to our interactive whiteboards and watched the training videos provided. We watched a variety of videos involving adults and children over the course of a week. The application allows you to quickly configure without the need for a registration or password. The developer explains in the introductory video that a resilient family is for families. The neurology behind the app will also be discussed during the video, which explains the benefits of self-regulation, endurance and wellness, and the building blocks. The app contains about 50 videos that can be downloaded to your device when used offline. After the introductory video, you will be shown videos on basic movements, breathing, walking, standing, squatting, and losing weight. Each video is well presented with a soothing soundtrack and uplifting visuals.

The instructions are clear and easy to follow. “High stimulation” and low stimulation videos are also available for children with extreme or less alarming video options depending on their individual needs. The guy on the show works perfectly in the presentation and again the natural visuals and soundtrack are well chosen. One option developers may be considering is the use of a child’s voice in these videos, which may engage children more in the process, but doesn’t detract from the overall experience.

Positive Penguins HD

The Positive Penguins app is designed to help with this, and is designed for children of primary school age, especially between the ages of 9 and 11, to help them understand their emotions and combat negative thinking. Parents or teachers can use the app to help children understand that their thoughts do not come from the situation but from their emotions, which helps them to be more resilient, happy and optimistic. Positive Penguins app has 2 modes: how you feel and game mode. It also provides useful information for parents and teachers on how to use the app effectively.

Headspace: guided meditation

Headspace was founded in 2010. It started as an events company and has grown into an online app that offers meditations, animations, articles, and videos. The company offers meditation to help adults and children find balance between anxiety, stress, and work and life. It is available on desktop and iOS as well as Android devices.

Moshi: sleep and mindfulness

As mindfulness apps become more popular with adults, Moshi wants to bring mindfulness and meditation techniques closer to kids. The app today announced the closing of a $12 million Series B financing led by Accel with participation from Latitude Ventures (LocalGlobe’s upcoming sister fund) and Triplepoint Capital. Former MTV CEO Bill Roddy also participated in the tour. Moshi was originally born out of Mind Candy, a company founded by Michael Acton Smith (Founder and CEO of Calm), who created an online entertainment platform for children called Moshi Monsters. In 2015, Smith stepped down as CEO to begin developing Calm, and Moshi CEO Ian Chambers took over and, in 2017, designed and commissioned Moshi.

Mind Candy now changes Moshi’s name. Moshi is a program that helps children fall asleep. The app offers nearly 150 bits of original content, with 80 original 30-minute bedtime stories written and produced entirely by the company. Steve Cleverley, CEO and Dozing Director of the app, is a BAFTA award-winning author who writes, composes and produces every piece of content in the app.

daily yoga

This yoga app helps kids reduce stress. Daily yoga teaches children a variety of helpful yoga poses, breathing exercises, coping techniques, and makes children more focused in the days and weeks to come. Hundreds of lesson plans and asanas can be found in the daily yoga app for beginners. Step-by-step instructions will guide you through each movement and teach you how to safely master difficult poses, such as full splits and shoulder stands. The app also includes 50+ workout plans to help you practice yoga, a global community to keep you motivated, and regularly updated content. This anxiety app has over 100 yoga and meditation classes to help people of all levels. A whole range of practical tutorials for beginners that will help you find a unique and better identity in just 2 weeks.

Final words: Best Apps to Help Kids Reduce Stress

I hope you understand and like this list Best Apps to Help Kids Reduce Stress, if your answer is no then you can ask anything via contact forum section related to this article. And if your answer is yes then please share this list with your family and friends.

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Submitted by Penrose Physical Therapy

If you happen to wear a smart watch these days it will prompt you to take a few minutes to practice deep breathing. Do you know why? Because there is more evidence that deep breathing does decrease our stress and pain levels. This is a great tool you can use right away. We will walk through this in detail so you can experience some relief.

First let’s talk about what happens when we are in pain.  When we have an injury the signals are carried to our brain along nerve fibers.  The brain can then send signals to increase or decrease the pain. Endorphins can decrease the pain. The brain can also release neurotransmitters or hormones to increase the pain. We are all very different as to how we “feel” pain and hopefully this helps you understand why some people have a lower threshold and some a higher threshold.  It isn’t necessarily within their control. Depending on how our brains perceive pain and past experiences that influences how we register pain.

Have you heard the saying “90% of what we worry about never even comes to pass?” When we are in pain what should we do then? Worrying about the worst case scenario doesn’t seem to be all that helpful.  Instead I want to encourage you to try deep breathing.

How does deep breathing work?

  • 7 breathes per minute (which is half of the normal rate). You will be breathing deeper and longer per breath. You want to spend 60% of the time on expiration (the exhale)and only 30% on inspiration with a 10% pause in between breathes. No holding your breath – a pause is truly a short pause.
  • You will need 20 minutes total of this breathing to get the benefits of decreased pain, tension, and improved relaxation.  However take a small break every 5 minutes.

What will you notice afterwards?  The research has found:

  1. Decreased feelings of tension, anger, and depression afterwards and a more general reduction of stress levels. Several studies have demonstrated a reduction of negative feelings due to breathing exercises both in patients with chronic pain and healthy controls

2.The most striking findings (and why I wanted to discuss this) is significant increase of pain thresholds in our subjects only after the deep breathing protocols (they subjects were less sensitive to pain stimuli).

  1. Breathing decisively influences “autonomic and pain processing”. The studies found that deep breathing can modulate the sympathetic arousal and pain perception. It seems to point to the ability of deep breathing to have an inhibitory affect on pain processing.

I will walk you through how to do this.

  1. Start on your back with your legs bent (or whatever position is the most comfortable for you).
  2. Make sure it is a quiet environment or turn on white noise
  3. Start with your hand on your belly. As you breathe in through your nose feel your hand rise on your belly – keep your neck, shoulders, and head relaxed. (only 30% of a cycle should be here – about 2.5 seconds). Don’t let your ribs flare excessively. When you inhale the belly should do most of your rising NOT your chest.
  4. Exhale through the mouth. Think of bringing your lower ribs down and in and keep the exhale going longer than you think (about 5 seconds). Exhale longer than you think… 5 full seconds. Slight pause at end.
  5. Go into inhale again. You shouldn’t feel stressed/strained/or like you are holding your breath – but it will feel like the exhale is considerably longer than usual.

*The long exhale actually lengthens the diaphragm and for many people this will help with chronic low back pain. The diaphragm influences back pain more than people realize.  If you have trouble with low back pain and find this breathing difficult you would benefit from physical therapy to solve this issue.

Please commit to deep breathing daily for your stress and tension and see how it influences your pain.  In fact, I honestly believe this is why so many neurosurgeons recommend Yoga as the miracle cure for back pain.

If you have not attended our Yoga class you can mention this article and attend a session for free. This class size is limited to 8 people so we can provide a more feedback on your positions and posture. We modify the poses for arthritis and osteoporosis as most of our clients have these conditions. You will learn deep breathing in Yoga while improving your posture and mobility.

We are located at 1445 Galaxy Dr. Suite 301 in Lacey.  You can call us at 360.456.1444 or email [email protected] for more information. Visit the Penrose & Associates Physical Therapy website to learn more about us and find more free pain tips reports on back pain, knee pain and so much more!

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Meditation

When suffering from anxiety, there could be times when you might have several thoughts crossing your mind at one point of time and hence, it becomes important to calm down your mind. Meditation can help to relax the muscles and also provide relief during such stressful situations.

Photo : iStock

New Delhi: It is true that meditation can help you relax and get you to take control of a situation. You might have seen a lot of people practising this in the morning which helps them to focus. When you worry excessively, it leads to stress and stress, in the long run, might cause other health conditions. It could cause anxiety and depression if not controlled.

It is therefore important that you stay relaxed and meditation can help in these situations. When you would want to exercise, sit in a comfortable position, ideally would be on the floor and start to breathe slowly. Inhale slowly and then exhale slowly. Focus on your breathing and keep aside all those thoughts that have been bothering you. This helps you to relax and keep your thoughts under control. However, meditation is more than that; here take a look at how meditation is beneficial for anxiety and stress.

Meditation for relaxation: When suffering from anxiety, there could be times when you might have several thoughts crossing your mind at one point of time and hence, it becomes important to calm down your mind. Meditation can help to relax the muscles and also provide relief during such stressful situations.

Meditation for insomnia: Insomnia could be a result of anxiety and stress. When the mind is not relaxed, it could cause sleeplessness and insomnia. Meditation helps to calm down the mind which eventually helps you to sleep.

Meditation for awareness: When you are aware of your surroundings, it is less likely to create stress on your mind and thus, help to keep anxiety away. Meditation helps to create a more aware mind that will keep stress and anxiety at bay.

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

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Aside from eating the right food, leading a healthy lifestyle, and working out, good breathing is essential in achieving good health. However, many people spend their entire lives coping with stress, anxiety, depression, and other related health conditions simply because they don’t know how to breathe correctly.  

How Do You Breathe?  

For most people, breathing is just an automatic function that keeps humans alive, which is true because if you stop breathing, how can you be alive, right?  

Breathing is a steady flow that brings the needed oxygen into the body and expels carbon dioxide. However, unlike digestion or beating of the heart, breathing is a function humans can consciously control.  

Do you remember taking deep breaths while experiencing panic attacks? Or being out of breath after climbing several flights of steps and taking a few slow and deep breaths until your breathing normalized? 
These instances prove that you can do something about your breathing to cope with whatever you are experiencing.  This means that you can also control it for a healthier body. Focusing on breathing will result in more beneficial mental and emotional states while helping manage depression, stress, anxiety, and other emotions.  

Most people take breathing for granted (maybe because the body does that naturally). You use your breath in many ways: you breathe deeply when you are laughing aloud, you hyperventilate when you feel panic or fear, and you grasp when you cry.  

However, many people live day-to-day with shallow and unconscious breaths – which is not a good recipe for good health. Unfortunately, many people do not realize that they are not breathing right. Some doctors say that the breathing pattern of many people indicates stress and anxiety most of the time.  
When you breathe this way, you are sending a message to your nervous system that you are indeed stressed, so it becomes a cycle.  

To live a happier, calmer life. Focusing on your breathing is an important factor in the practice yoga, meditation, or mindfulness therapy. 

If You’re Always Worried or Anxious

Anxiety, if left untreated, can lead to more serious medical conditions, like heart problems. Any variation of breathing exercises can help aid in the treatment of anxiety. However, there is one breathing technique that may help soothe not just your muscles and your body, but also your brainwaves.  
Lie down in a comfortable position, with your back straight on the mat (or bed). 

Now begin to bend both of your knees towards your upper body. When your knees are almost near your chin, hug your legs gently, then relax both your feet, and ankles. Gently soften your stance and release your shoulders on the floor. Your back should stay relaxed. Then slowly lower your chin to lengthen the back of your neck. Keep your eyes closed.  

While you’re hugging your legs, focus on your breathing. Feel the slow rise and fall of your body as you gently inhale and exhale deeply. While you’re inhaling, allow your stomach and ribs to rise towards the direction of the thighs, before sinking back down as you exhale. Hold this position for a few seconds.  

Now, gently roll your body slightly to your right, and then to your left. You are using the floor to gently massage your back. Don’t force your movements, keep your motions as relaxed, soft, and rhythmic as possible.  

Next, start to coordinate the rhythm of your rocking motion with your breathing. When you inhale, slowly roll to your right; and when you exhale, roll your body back to the center. Inhale, and now slowly roll your body to your left, then exhale as you go back to starting position. 
 
Continue with these rolling and rocking movements for 5 to 10 minutes, or until you feel your body and mind are starting to calm down. Be aware of your breathing and don’t force your movements.  

If You Want to Get Rid of Any Negative Emotion  

When your thoughts are full of negativity, it affects how your attitude and behavior will go. However, it is quite difficult to maintain your positivity 24 hours a day, 7 days a week, as there will always be distractions, situations, and experiences that initiate negative thinking. 

Initially, it will be hard to replace negative thoughts (and emotions) with positive ones, but it is possible.  
Negative thoughts can only consume you when you begin to believe them. The key is finding a balance between positive and negative emotions.  

This powerful technique called the Qigong practice will help release any negativity in your life and welcome more positivity.   
             
1. Stand with your feet firmly planted on the floor, a little wider than hip-width distance. Position your legs parallel to your feet, with your toes pointing forward. Keep your abdomen relaxed. Place your arms by your sides.  

2. When you inhale, breathe through the length of your spine, then release down your arms and shoulders, as both your palms are turned up. Then, take several steady breaths.  

3. When you inhale next, gently raise your arms, and gather all the negative thoughts, emotions, feelings, and beliefs that you have long been holding back.  

4. On your next exhalation, turn your palms down, while lowering your arms in front, and gently bending your knees. As you do this, release all the negative feelings you gathered.  

5. Make two repetitions more.  

6. Now, inhale and gently raise your arms and gather all the positive emotions, feelings, and beliefs that you can find.  

7. Exhale and gently lower your arms, and let those positivity flow into your whole being. Feel the sensation deep into your inner core. 
 
8. Repeat the above, three more times.

9. End by breathing and standing still for a few seconds.  

Tension build-up is inevitable, especially if you have a lot of things on your mind – keeping the household, excelling in a career, nurturing relationships, or juggling work and school. But through all these, all you can do is breathe your way out of negativity and you’ll be living a happy and stress-free life.  



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Pulmonary rehabilitation refers to a medical program that aims to help people with lung conditions breathe better and maintain a higher quality of life. There are many benefits to enrolling in these programs.

Chronic obstructive pulmonary disease (COPD) is a group of long-term conditions that cause airflow blockages and breathing problems. It affects 16 million people in the United States.

A person with COPD can get many benefits from participating in a pulmonary rehabilitation program. These include building strength, reducing anxiety or depression symptoms, and making daily tasks easier.

Other components of these programs include education and counseling. A participant can learn how to cope better with their condition and feel their best.

Keep reading to learn more about pulmonary rehabilitation programs, including their various components, the enrollment process, and how they can help individuals with COPD.

Pulmonary rehabilitation is a comprehensive outpatient program of exercise and education for people with COPD. It involves training people on the following aspects: exercise, breathing techniques, education, and counseling.

It consists of two to three weekly sessions that continue for several weeks or months. The program provides the tools and knowledge that people living with lung diseases need to manage their symptoms and improve their quality of life.

A rehabilitation team administers the program. Its members include:

  • doctors
  • nurses
  • respiratory therapists
  • physical therapists
  • dietitians
  • exercise specialists

The team works together to customize the program to a person’s particular needs.

Although the program has the potential to offer several benefits, some aspects of the training may come with a few risks. However, a healthcare professional supervises the exercise sessions, which means that if a participant does encounter a serious problem, they can receive treatment immediately.

Pulmonary rehabilitation involves several components:

Exercise training

The goal of exercise training is to strengthen the muscles that play a role in breathing and other muscles in the body, such as those in the arms, legs, and back. Exercise also increases flexibility and endurance, which can make it easier to perform everyday tasks.

When engaging in physical activity, a person may need to adjust their oxygen therapy and use medications that open the airways. Additionally, before a healthcare team designs a customized program, it may be necessary for an individual to undergo the following tests:

  • Stress test: This test measures heart rate, oxygen, and blood pressure during exercise.
  • 6-minute walk test: Healthcare professionals use this test to determine how far someone can walk in a short time.
  • Breathing tests: These tests evaluate lung function.

Breathing training

Breathing training may involve teaching people how to use the following techniques:

These techniques may help a person control their breathing and avoid feeling out of breath, particularly when they are experiencing stress or engaging in physical activity.

People may also find that these techniques help clear mucus from the lungs.

Nutritional counseling

Nutritional counseling involves teaching people what foods to eat and how to prepare them. It helps ensure that a person gets enough essential nutrients in their diet.

For some individuals, a dietitian may also advise taking certain dietary supplements, sticking to a weight loss plan, or taking certain medications to meet the goals of the program.

Psychological counseling

As people with long-term lung conditions may experience depression, anxiety, or other emotional problems, pulmonary rehabilitation provides psychological counseling.

This may also include stress management training.

Education

The delivery of the educational aspect of the program may take place in individual or group sessions. Healthcare professionals offer guidance on various topics relating to the relevant lung condition and answer participants’ questions.

Through the program, people may learn how the lungs work and develop a better understanding of:

  • taking medications for lung conditions
  • quitting smoking
  • recognizing and managing a flare-up
  • performing everyday tasks in a way that conserves energy
  • avoiding lifting, reaching, and bending

According to the COPD Foundation, pulmonary rehab can benefit people with lung conditions by:

  • increasing exercise capacity
  • decreasing breathlessness and shortness of breath
  • reducing depression and anxiety
  • boosting stamina and energy levels
  • enhancing feelings of well-being
  • improving the ability to do everyday tasks
  • increasing the ability to manage the lung condition
  • promoting active communication with healthcare teams
  • allowing people with similar concerns to connect and share ideas

Research indicates that the program is effective and provides several benefits.

Impact on survival rates

A 2020 study looked into the effects of pulmonary rehabilitation following hospitalization for COPD. The researchers compared the effects of enrollment in a program with those of no enrollment. They looked at enrollment within 3 months of hospital discharge and at a later stage.

Although enrollment within 3 months was rare, it was associated with significantly higher 1-year survival rates than enrollment after 3 months or no enrollment.

However, the study had several limitations. For instance, the participants who started a pulmonary rehab program within 3 months were younger and less frail than those in the other groups.

Beneficial for people with COPD

An older 2013 review looked at research that explored the value of pulmonary rehabilitation for COPD. The authors report that pulmonary rehabilitation can have the following benefits:

  • reducing breathlessness
  • improving endurance and strength
  • enhancing psychological health
  • decreasing the rate of hospital admissions
  • increasing the ability to perform everyday activities
  • improving a person’s quality of life

Yes, although people attend the sessions in a hospital or clinic, they can do some exercises of the program at home.

Research from 2015 evaluated the effectiveness of the exercise component of home-based pulmonary rehabilitation. A total of 29 individuals participated in an exercise program while a control group of 15 people did not exercise. The intervention involved sessions 5 days per week for a total of 24 sessions. The researchers concluded that home-based pulmonary rehabilitation improved exercise tolerance, decreased shortness of breath, and enhanced quality of life.

Below is information on enrollment costs and finding a program:

Cost

The cost depends on the program, its location in the country, and insurance coverage. A person can ask their insurance provider if, and to what extent, it offers coverage.

Also, if a person with COPD meets certain criteria, Medicare covers the program.

The coordinator of the program can provide information on what cost to expect.

Finding a program

People interested in enrolling themselves should start by contacting a doctor, who can give them a referral.

Health agencies are another resource for help with locating a program. People can contact the American Lung Association Lung HelpLine at 800-LUNGUSA (800-586-4872).

Alternatively, they can reach the American Association of Cardiovascular and Pulmonary Rehabilitation by dialing 312-321-5146.

If a pulmonary rehabilitation program is not available in a person’s area, they can still benefit from an exercise routine. Before starting, they should ask a doctor to suggest one that is appropriate for them. One of the most important exercises for a person with a lung condition is walking, but a doctor can make specific recommendations regarding the duration and frequency.

Pulmonary rehabilitation is a program that offers exercise training, breathing training, education, and counseling. It provides multiple benefits for people with COPD, including increased exercise capacity, the ability to perform everyday activities, and a reduction in breathlessness and negative emotions.

If a program is unavailable in a person’s area, they can still benefit from participating in a home exercise routine. However, it is best to talk with a doctor before starting.

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Many of us may experience one or two panic attacks in our life. These attacks are usually mild and have no lasting effects. But they occur much more frequently for some people. Panic disorders, or panic attacks, are difficult to treat and emotionally traumatic. They are caused by stressors or directly result from anxiety. Still, they can have severe emotional and physical side effects. Doctors frequently suggest pharmacology and psychological therapy to treat panic attacks. According to recent anecdotal studies, THC Vape from trehouse.com may be a safe and helpful treatment for panic disorders. Learn more about THC and how vaping it can help you prevent panic attacks.

What is THC?

The element in cannabis known as tetrahydrocannabinol, or THC, is what gives the plant its psychoactive and “high-like” properties. THC is what causes the “high” you experience after consuming cannabis.

THC belongs to the class of chemicals known as cannabinoids, which interact with the body’s endocannabinoid system. THC activates neurons that affect pleasure, memory, thinking, coordination, and time perception by binding to cannabinoid receptors in the brain.

According to research and anecdotal evidence, THC may help treat various medical conditions, including panic attacks. And from a recreational perspective, it can feel good, giving some people a feeling of euphoria and relaxation.

What are panic attacks?

Source: pexels.com

When faced with everyday, non-threatening situations, a panic attack results in solid physical reactions and sudden, fleeting feelings of fear. You might experience a heart attack-like sensation. You might sweat profusely, find breathing difficult, and feel your heart racing during a panic attack.

When you worry excessively about having another panic attack or alter your behavior to prevent one, panic disorder may develop. According to the National Health Service, panic attacks are not life-threatening. Still, they are distressing for those who experience them. They can cause physical symptoms and involve intense anxiety levels all of a sudden.

Benefits of THC vape for reducing Panic Attacks

A vape with a low amount of THC helps in giving that euphoric effect that may be ideal for generally induced panic attacks. The compound in it helps in calming and relaxing the nerves in the brain and induces the feeling of ultimate relaxation. Many users recommend THC vapes with low doses since it also helps with improving mood swings, sleeping habits, restlessness, and negative feelings. Here are some of the additional benefits and uses that THC vapes provide for a panic attack:

Aid for anxiety and stress-relieve

Source: pexels.com

Some people with anxiety disorders and other mental illnesses can benefit from cannabis. Medical marijuana alone may be therapeutic for some people. In addition, some people might find it advantageous as an addition to more conventional therapies.

THC vapes are the most contentious of the main cannabinoids when treating anxiety disorders. THC, however, has been successfully used in studies to reduce anxiety. Additionally, THC has anxiolytic properties, which suggests it can help since anxiety is a common trigger for panic attacks. It may, however, also be anxiogenic, causing you to feel more anxious.

THC directly activates the cannabinoid receptors in the body. It can have both effects because it directly affects the endocannabinoid system (ECS). The ECS helps maintain balance, so getting the right dose can assist you; on the other hand, getting the wrong amount could result in an imbalance and anxiety. As a result, it is essential to regulate the dosage of THC used to treat panic attacks and anxiety because no two people respond to it the same way.

THC can help with mood, sleep, relaxation, blocking ruminating and restless thoughts, and even helping people forget terrible experiences when used within your therapeutic range or at the proper dosage for your body.

Boosting sleep quality

Source: pixabay.com

Stage fright and a fear of large or even small audiences can naturally result in panic attacks, which can also disturb sleep and even result in weight loss. However, studies have shown that THC vaping can effectively control and lower the frequency of such incidents.

Evidence suggests that since people learned THC had therapeutic effects, it has been used to treat insomnia. Though drowsiness and sleepiness are known side effects of THC, it effectively assists people who respond well to it to fall asleep, sleep for a more extended period, and enjoy a higher quality of rest and sleep. Therefore, it is unlikely to benefit those who sleep excessively.

Since sleep deprivation can worsen or even cause emotional and psychological issues. By enabling other panic attacks and anxiety symptoms to get a good night’s sleep, getting enough sleep can help you manage them.

Reduces mood swings

Source: mensjournal.com

One of the most noticeable signs of panic attacks is mood swings. Sadly, this has a different effect on everyone because some of us are unsure of how to handle them as they come up. However, due to extensive research on marijuana as a medicine, people who experience panic attacks and anxiety can relax. Regardless of their severity, it has been shown to aid in managing mood swings.

Our bodies contain endocannabinoids, which are crucial to this advantage. They work in tandem with the substances produced by THC vapes to control our moods.

Science indicates that THC binds to additional brain receptors linked to anxiety and hopelessness. For instance, serotonin interacts directly with a brain receptor.

The Key Takeaway

Panic attacks are just one of the many anxiety-related experiences that THC vapes can help with. The next time you consume it, however, you’ll be much more on the relaxing and comforting side of the spectrum than the anxious side. The best way to manage anxiety when using THC is to start with a low dose and then slowly increase the dose until you find the dose. This gives you the high you want without the added effects of panic attacks. Therefore, if you know how to use it practically, that will lessen anxiety rather than exacerbate it.




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Serenity Lane Portland West Outpatient Office, a treatment center for drug abuse and alcoholism based in Portland, OR, has recently released a blog post that explains fentanyl side effects. Fentanyl is a powerful synthetic opioid that doctors may prescribe for chronic or severe pain, but there are two available types of fentanyl: pharmaceutical and illegally manufactured fentanyl.

Fentanyl is 50 to 100 times more potent than morphine and is usually prescribed for: chronic pain, anesthesia, breakthrough pain, childbirth, and active military injuries. Fentanyl directly affects the central nervous system (CNS,) which is why it has many physical and mental side effects, both long-term and short-term. Some effects include sedation, drowsiness, and consciousness impairment. Because it affects the CNS, it can cause problems with the ability of the person to communicate, lead to sleep disturbances, and make it harder to move. It can also affect other parts of the body, such as the respiratory, digestive, cardiovascular, immune, and hormonal/endocrine systems.

Long-term mental side effects of fentanyl include: memory problems, depression, coordination and movement problems, and attention span problems. Long-term physical effects include: constipation and bowel obstruction, gastrointestinal bleeding, sleep disorders from breathing abnormalities, sexual dysfunction, a diminished immune system, and dental problems. Short-term mental side effects include: falling in and out of consciousness, trouble concentrating, and irritability. Short-term physical effects include: nausea, slowed breathing, itching, and a slowed heart rate.

Common side effects of fentanyl include: pin-point pupils, feelings of pleasure and pain relief, shallow breathing, hiccups, drooling, and appetite changes. Rare side effects include: painful urination, sexual dysfunction, seizures, hives, and vision problems.

Physical dependence on fentanyl typically sets in as short as two weeks of repeated fentanyl use. After that, fentanyl users will suffer withdrawal symptoms if they stop using it consistently. Some withdrawal signs include: flu-like symptoms, hot and cold flashes, a runny nose and sneezing, anxiety or panic attacks, high blood pressure and heart rate, restlessness and insomnia, seizures, and hallucinations.

The problem is that after some time, the use of fentanyl can cause the slow down of the natural production of dopamine, which is known as the “feel-good chemical” in the brain. The patient will eventually depend on the opioid for dopamine rather than producing its own. When the brain stops making dopamine, several side effects may be experienced. These include: lack of motivation, depression, trouble concentrating, anhedonia or the inability to feel pleasure from everyday activities, short-term memory loss, and physical tremors.

Hallucinations are quite common as part of the withdrawal symptoms. There have been some reports of hallucinations in the hospital setting. However, it is not yet clear whether fentanyl triggers these hallucinations or if they are the result of another psychiatric condition.

Established in 1973, Serenity Lane has been licensed as a specialty hospital for treating addiction. All of the programs they offer have been accredited by the Commission on Accreditation of Rehabilitation Facilities (CARF). They are the only treatment center in Oregon that is completely licensed as a specialty hospital that can provide medically assisted detox. They have introduced many new programs in Oregon, such as residential step-down and outpatient programs that integrate residential and outpatient services. They have also been the provider of the only Addiction Counselor Training Program in Oregon. Some of their graduates are now offering their services through several treatment programs throughout the country.

People who would like to know more about the addiction treatment services available through Serenity Lane Portland West Outpatient Office can visit their website or contact them by telephone or email. They are open from 8:00 am to 5:00 pm, Monday to Friday.

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For more information about Serenity Lane Portland West Outpatient Office, contact the company here:

Serenity Lane Portland West Outpatient Office
(503) 244-4500
[email protected]
10920 SW Barbur Blvd
Portland, OR 97219

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Prisoners are smoking contraband nicotine patches like cigarettes.

About $72,000 worth of nicotine patches have been seized so far this year from New Brunswick's Dorchester Penitentiary alone, news releases from Correctional Service Canada (CSC) show.

"Nicotine patches are not allowed in [federal] institutions, as they are high trading commodities," said CSC spokesperson Shelley Lawrence.

"Inmates will roll them in paper and smoke them like cigarettes," she confirmed in an emailed statement.

Nicotine patches are designed to slowly deliver nicotine into the body through a small sticker on the skin to assist with smoking cessation. They're available in different strengths, so people can gradually reduce their cravings and their body's dependence on nicotine, according to Health Canada.

Lawrence said inmates cut the contraband nicotine patches into strips, which are then rolled in paper, "usually accompanied by tea leaves," in place of tobacco.

Some other jurisdictions have reported inmates steaming or microwaving the smuggled-in patches first to remove the nicotine, then mixing it with tea leaves or orange peels. Sometimes the patches are boiled with tea leaves, which are then dried before being rolled, officials have said.

Not meant to be ingested

This type of misuse comes with "a number of dangers," according to Barbara Walls, a retired nurse and director of health programs for the New Brunswick Lung Association.

She notes the nicotine patches are designed to be slow-release and come in different strengths.

"They are not meant to be ingested in any manner and the rapid inhalation of high doses of nicotine can cause serious to fatal consequences."

These could include nicotine poisoning, sometimes called nic-sickness, or overdose, said Walls.

Nicotine patches come in various strengths are are designed to help with smoking cessation through time-released doses.

Some of the early symptoms could include nausea or vomiting; increased heart rate and blood pressure; quick, heavy breathing; dizziness or tremors; confusion and anxiety, according to Walls. Later symptoms can include diarrhea, extreme fatigue and weakness.

A patch designed for the first phase of withdrawal typically contains 21 milligrams of nicotine, which is supposed to slowly release over 24 hours.

According to the Atlantic Canada Poison Centre, the estimated minimum lethal adult oral dose of nicotine is 40 to 60 milligrams, although "most reported fatalities involve ingestion of much larger quantities," said spokesperson Ben Maycock.

Smoking a cigarette, which contains between 13 and 30 mg of nicotine, typically results in the absorption of roughly one to two milligrams, he said.

Barbara Walls, director of health programs for the New Brunswick Lung Association, said 'the biggest concern is the amount of nicotine that's being inhaled into the bloodstream directly.' (Submitted by Barbara Walls)

"If a patch contains 21 mg of nicotine, that's not much different than a cigarette. It is meant to be delivered over 24 hours dermally. But if you smoke it, and if it behaves the same way as a cigarette, you would absorb about 1-2mg nicotine," Maycock said in an emailed statement.

"I do not know if there are additional dangers of smoking nicotine patches," he added.

Walls noted "inhaling is the fastest delivery route of any drug" because it goes directly into the bloodstream.

The other concern, she said, is that "the burning of the patch material and it being inhaled is, in itself, potentially lung harmful."

'Isolated incidents of misuse' in provincial jails

When asked whether nicotine patches are also being smoked in provincial jails, a New Brunswick Department of Justice and Public Safety spokesperson did not directly answer the question.

Judy Désalliers said provincial jails have been smoke-free since 2004 and nicotine patches are not offered as an alternative.

Provincial inmates used to be able to purchase the smoking cessation patches through the offender canteen. "However, this option was discontinued due to isolated incidents of misuse," Désalliers said, without elaborating, in an emailed statement.

She did not immediately respond to follow-up questions.

"Offenders requesting cessation alternatives are assessed through our medical teams and may be offered alternatives to nicotine patches," she added.

Smugglers could face criminal charges

Smoking has been banned in all federal prisons since 2008. Inmates were provided with nicotine patches for the first six months to ease their physical withdrawal symptoms. After that, they could get nicotine gum through the offender canteen.

Since nicotine patches are legal in the community, they are classified as "an unauthorized item" in prisons, said Lawrence.

Earlier this month, a package containing 70 nicotine patches was seized in Dorchester Penitentiary's medium security unit "as a result of the vigilance of staff members," according to a news release.

Lawrence did not respond to a request for more information about the incident.

There have been a number of seizures of nicotine patches at Dorchester Penitentiary's medium-security unit. (CBC News )

If a visitor is caught trying to bring in nicotine patches, their visits would be suspended, pending a review, she said.

"There could be legal charges, if the patches are contaminated with another substance."

Offenders caught with nicotine patches "may be subject to institutional charges for possession of unauthorized items, and it is reflected within an incident report," Lawrence said.

Incident reports may impact an offender's security requirements, she added.

Nearly 30 times retail value

The total estimated institutional value of the June 6 seizure was $12,000, the release said. That works out to $171.43 per patch.

By comparison, a package of seven patches retails for about $41, or $5.86 each.

Correctional Service Canada does not have a standard list of institutional values for contraband and/or unauthorized items, "as values change according to a variety of factors," said Lawrence. In general, contraband and/or unauthorized items have a greater monetary value inside an institution than in the community, Lawrence said.

The institutional value is based on "multiple factors, but is primarily determined through intelligence information collected at the site," she said.

"Each institution's values will vary, as they depend on the regional or local jurisdiction's trends, including drug prices (if drugs were seized), as well as an institution's security level. This means that values can change on a regular basis."

A single patch costs about $6 (sold in packs of 7), but in prison, that price jumps to an estimated $170. (CBC)

On May 27, Dorchester staff seized 110 nicotine patches with an estimated institutional value of $19,000 from the medium security unit, which is rated to house up to 397 offenders.

Between April 26 and 28, 176 nicotine patches worth an estimated $31,000 were seized from the same unit.

And on Jan. 13, 50 nicotine patches worth an estimated $10,000 were seized.

All instances were being investigated by the prison, according to the news releases.

'Heightening measures to prevent contraband'

"CSC is heightening measures to prevent contraband and unauthorized items from entering its institutions, in order to help ensure a safe and secure environment for everyone," Lawrence said in her emailed statement.

"CSC continues to research and introduce new technology as it becomes available to better facilitate the detection of contraband and unauthorized items," she said.

"CSC also works in partnership with the police to take action against those who attempt to introduce these items into correctional institutions," she added.

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Ed Westcott/Creative Commons

Source: Ed Westcott/Creative Commons

The polygraph or lie detector test has been in use for over 100 years. It has been heralded as a technological marvel that allows investigators to accurately determine when someone is lying and when they are telling the truth. In a previous article, I summarized the findings on the accuracy of the polygraph. Here, I will provide a brief explanation of how the polygraph works.

Development of the Polygraph

Through the early 1920s, the polygraph was developed in a series of progressive additions and refinements by William Marston, John Larson, and Leonarde Keeler. In a single instrument, they brought together components that measure respiration, heart rate, blood pressure, and electrical conductivity in the skin (to measure sweating). The modern polygraph is now an integrated and computerized system.

How the Polygraph Operates

The polygraph rests on the principle that psychological states reliably lead to physiological changes in the body. More precisely, when people are lying, especially in the context of high-stakes criminal investigations or job interviews, they often experience fear, shame, anxiety, guilt, and worry.

Those emotional states then trigger physiological changes in the body that can be detected with the polygraph. The physiological changes are driven by the sympathetic nervous system in a process that is often referred to as the “fight or flight” response. When people detect a threat in their environment, their bodies prepare to deal with that threat by either confronting it or fleeing from it. The sympathetic nervous system activates the body to prepare it for action. The heart begins to race, blood pressure soars, breaths become deep and rapid, and the skin begins to perspire.

The fight or flight response activates when we are confronted with a threatening animal, when we narrowly avoid a crash on the highway, when we must speak before a crowd, or when we are worried about being caught in a lie. The polygraph detects those physiological alterations that occur when people lie, even if they are quite subtle.

Polygraph Procedures

If we measure someone’s physiological responses when they are being truthful and are presumably not worried or fearful, a baseline can be established. We can then know what that person’s blood pressure, heart rate, respiration rate, and sweating look like when they are being truthful. We can then compare that baseline response to the response they have when asked questions about which they might be lying.

A widely used polygraph procedure is called the control question test (CQT). The examinee is asked relevant questions (e.g., “Did you murder your wife?”) and they are also asked a series of control questions that are also likely to cause psychological turmoil and physiological responses (e.g., “Have you ever intentionally said harmful things to people close to you?”). The premise of the CQT procedure is that innocent people will have a stronger reaction to the control questions than the relevant questions, while guilty people will have stronger reactions to the relevant questions than the control questions.

Another polygraph technique is the Guilty Knowledge Test (GKT). The GKT procedure is premised on the idea that people will have a strong physiological response when confronted with information they know to be associated with a crime. For instance, if a person is accused of murdering their neighbor, the examiner might ask, “Was your neighbor killed with… a knife? …a gun? …poison? …a rope?” The idea is that the suspect will have a stronger physiological response to the actual murder weapon than to the incorrect ones, suggesting that the subject has special knowledge of the crime.

Limitations of the Polygraph

Though they have been consistently used in the United States and elsewhere for over a century, polygraphs are not without their critics. Criticisms of the polygraph tend to be on the grounds of reliability and validity. The reliability problem is that if the results of a polygraph examination are analyzed by multiple polygraph examiners, there are often disagreements, with some seeing evidence of deception, others seeing no evidence of deception, and others finding the results inconclusive.

The other major criticism is one of validity. That is, is the polygraph actually measuring deception? There is not any evidence that lying produces a distinct set of physiological reactions. People’s hearts can start racing for all manner of reasons. Likewise, some liars may have no discernible physiological reactions at all when questioned.

Lastly, there is ample evidence that polygraph accuracy normally falls below 90%. While 90% accuracy may seem impressive, an innocent person who is viewed as dishonest because of erroneous polygraph results may view things differently. The polygraph is an ingenious piece of modern machinery, but it is far from being a flawless lie detector.

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A few years ago, a global star leading a breathwork exercise on the Pyramid stage at Glastonbury would have come like a bolt out of the blue. However, with more and more of us turning to alternative wellness practices to help cope with rising stresses in our lives, Billie Eilish leading a packed field of fans in a stress-relieving breathing exercise almost doesn't come as a surprise at all. And in fact, the Bad Guy singer has been repeating the wellness practice on stage throughout her tour, such is her belief in its power. 

Breathing isn't something we've ever been taught how to do. Yet, it's a pretty powerful tool. Breathing keeps us alive and, unlike walking, it comes intuitively with our first gasp outside the womb. But that's not to say that we're always doing it properly or that we can't use our breaths for more holistic purposes to help harness and calm our charged nervous systems. 

Clearly, given recent world events and feelings running high since Roe v Wade was overturned, Billie Eilish felt it necessary to tap into this stress-melting practice. But what is breathwork exactly, and why are people - including Karlie Kloss and Oprah - so obsessed? We spoke to a top expert in the 

What is breathwork?

Breathwork isn't exactly new. It has roots in Eastern practices such as meditation in Buddhism, and yoga, where breathing while striking different poses is key. But it was during Covid lockdowns, when breath became a sacred commodity, that breathwork really went mainstream.

Put simply, breathwork is a stress-relieving practice that involves deep, intentional breathing. While shallow breathing sends a message to the brain that your are under threat and releases the stress-hormone cortisol, allowing the lungs to expand relaxes the body and calms the mind. As Sophie Belle, breathworker and founder of the Mind You Club online studio, puts it, "breathwork is a type of somatic healing where we use the incredible power of our own breath to facilitate the release of stress, trauma and past experiences in order to heal mentally and physically. It activates our vagus nerve – the nerve that goes from our brain to all our vital organs – to signal that we are safe to relax, making breathwork the perfect antidote to our busy day-to-day lives."

Sophie has seen demand boom over the past 24 months. "33% of Brits have reported increased stress, anxiety and sadness since the outbreak of Covid 19," she says. "Breathwork helps you access your parasympathetic nervous system, which is essentially your body's state of rest and repair, so it's easy to see why it has been the number-one wellness trend for several years now."

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What is holotropic breathwork?

Holotropic breathwork is a more intense and energetic form of breathwork. "Most breathwork techniques activate the parasympathetic nervous system whereas holotropic breathwork consciously stimulates the sympathetic system in a safe, controlled environment," Sophie explains. 



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These techniques may help lower anxiety

Mental self-control is key to solving problems. Mental health is a major problem for many people. Anxiety attacks can be triggered by worrying thoughts. Keep track of all the things you are doing right now in order to manage your thoughts. To ensure your health, get a physical.

Unresolved concerns can have unexpected consequences.

They can lose their temper quickly. Talk to a friend or family member about anxiety problems. It is important to pinpoint the root cause of anxiety in order to feel better.

Adjusting one’s perspective can help reduce stress. People who feel anxious about the future may be more likely to become pessimistic, particularly those with a history of anxiety. Instead of worrying about what could have gone wrong, think about what could have been. Putting your focus on the positive aspects of your life will help you feel better.

You can speed up or slow down breathing and exhalation.

If your anxiety is under control, it may be easier to deal with difficult situations. Your heart rate may rise when you are stressed. As you exhale and inhale, count backward from 4. If you want to improve your breathing and concentration, focus on the cause of your pain.

It’s important that you look at the bright side even when things seem difficult. This perspective can help you see a difficult situation as an opportunity to grow and develop. Overcome your fears, it takes practice and knowledge.

Numerous studies have shown that the benefits outweigh any disadvantages. If you’re being followed down the stairs, you are less likely to fall. I find it funny and sad to see things in this way.

You don’t have to fail in your goals to be a terrible person.

It was, to put it mildly: a pleasant surprise. This is the first time that something like this has ever happened in human history. It is imperative that you act now. You will be more anxious about the future because of your worries.

Trusting a friend or family member who is close to you is a good idea. Stress management is much easier in a social setting. Talking openly to a friend or family member can help reduce anxiety.

All of a sudden, everything stops.

Do this every day. Do not dwell on the horrible things that happened to you or to the people you love during the day.

These problems can be considered for an hour. Take advantage of the time you have left. These strategies can help you regain control over your life.

A high-carbohydrate diet is a good option if you’re under a lot of stress.

Serotonin levels can be increased by certain foods. If your body produces this hormone naturally, it will improve your mood.

You can have serious health consequences if your body is deficient in certain nutrients. Smoking cigarettes is associated with several health problems, such as hypertension and heart disease. Before you decide on a treatment, consider the following ED-related issues: (ED). Eat more heart-healthy foods to increase your sex drive. Erectile dysfunction can be treated more quickly if Vidalista 20 and Fildena is combined.

Do not let anyone see your true feelings. This is one of the best ways to keep your true feelings from being revealed.

Don’t worry, it will only make things worse. There may be many people who can help, including close family members and friends as well as skilled psychotherapists. A half-hour of intense rambling once per week can be beneficial to your mental and emotional well-being.

A few changes to your routine can help you improve your eating habits. Your dietary habits could be the root cause of your problems. It has been proven that minerals and vitamins for anxiety relief can be beneficial to the diet. Troubling with getting erection then use Cenforce 100.

Fish oil, cod liver oil, or krill oils may be beneficial for people suffering from cardiovascular disease. These essential oils have been shown to be less effective than pharmaceutical drugs in treating anxiety and depression.

People feel less worried when they can let go of the past.

When visiting places that have witnessed terrible events in the past, some people may feel anxious. You must let go of the past to move forward.

Book a massage appointment. Only licensed practitioners are qualified to deliver high-quality massages. After receiving a massage, some people report feeling more relaxed and less anxious. Massage therapy can be used to reduce muscular tension and stiffness within the skeletal system.

If you wish to reduce anxiety, don’t worry about what hasn’t happened yet.

It’s difficult to predict what might happen in the future. Unnecessary stress can be caused by a negative outlook on the future. Keep your eyes on the present moment.

To reduce stress, make a few small changes to your daily routine. Instead of trying to manage stress yourself, seek professional assistance. This article can help you achieve long-term success.

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The world we live in is a stressful one, with many aspects contributing to our overall stress levels. Between work, drama, relationships and world events, it can be difficult to unwind after a stressful day. For these reasons, it is recommended to utilise mindfulness exercises to reduce stress and relax. More and more people, companies and the general population are looking into the benefits of mindfulness training, and have realised its advantages. Mindfulness training can consist of meditation, deep breathing exercises and yoga. Each of these have proven themselves to be beneficial, and have the science to back it up.

Here are some ways mindfulness exercises can help to reduce stress and help you relax.

Meditation

Meditation is largely accepted as being useful for relaxation and stress relief, as well as being clear minded. Meditation comes on the back of many spiritual beliefs, but the science behind it is solid. By incorporating daily meditation into your routine, from as little as 5-15 minutes a day, you can reap the benefits. These include feeling relaxed, feeling clearheaded and a reduction in feelings of anxiety.

Deep Breathing Exercises

Deep breathing exercises are useful for helping you to calm down quickly in the moment. If you are feeling stressed and need to relax quickly, breathing deeply and counting the seconds slowly as you inhale and exhale can help your body to calm down.

Yoga

Mindfulness exercises

Yoga is fast becoming one of the most popular exercises that people utilise every week. Yoga involves stretching routines, which aim to improve flexibility while making your body relax. There is a spiritual side to yoga, which can be used to further help you relax. It is a popular activity, and you will be able to find guided yoga classes just about anywhere.

These are some of the best ways to help reduce stress and help you relax. Mindfulness is becoming recognised as an important factor in life, and these activities should be used to help improve your mindfulness.

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