28May

Biofeedback provides tool to move through trauma, life disruptions

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After a traumatic lower leg injury at work on a ranch, longtime Clark resident Chase Fix turned to biofeedback through counselor Jane Berryhill to help work through the trauma and flashbacks.

“Biofeedback is a great tool, and you learn to breathe again,” Fix said. “I’m trying to go through my everyday life consciously centering myself with breathing, consciously taking efforts to breathe and relax more. It helps me move through really traumatic injuries.”

Berryhill — who earned two master’s degrees in clinical counseling and behavioral physiology and now practices at Minds in Motion in Steamboat Springs — utilizes physiological monitoring via a biosensor to conduct a stress test and show heart rate variability, breathing and hand temperature. She uses biofeedback techniques with about 98% of her clients at Minds in Motion, where she has worked for the past year.

Berryhill has used biofeedback therapy since the 1980s, but she said the process is much simpler for a counselor to use today or a trained patient to use at home. A small sensor on a finger pressed against the body can show real-time measurements on a computer program on a laptop. Original biofeedback is more complicated because it uses electrical pads connected to the body to help gather bodily information.

“When I measure these levels, it is reflected back to the client on a computer screen in numbers and graphs,” Berryhill explained. “We aren’t guessing if you are stuck in a pattern of survival; we can actually see it.”

According to Mayo Clinic, biofeedback therapy is a type of mind-body technique people can use to control some bodily functions such as heart rate, breathing patterns and muscle responses.

Mayo Clinic: “You may not realize it, but when you have pain or are under stress, your body changes. Your heart rate may increase, you may breathe faster and your muscles tighten. Biofeedback helps you make slight changes in your body, such as relaxing muscles, to help relieve pain or reduce tension.”

**As part of her focus on biofeedback therapy, Counselor Jane Berryhill wrote the workbook called “Forging the Flow” intended to help guide patients through the “release of resistance to flow.”**
*Suzie Romig/Steamboat Pilot & Today*

Fix said Berryhill has been a “great coach” through the past year to help him “incorporate moving on, breathing and good meditation” to learn to live with the repercussions of his serious injury.

“You take yourself out of pressure moments by breathing and releasing, is what I love about it,” Fix said.

The counselor said she has used biofeedback with youth with asthma to help control breathing, patients with anxiety and panic attacks, people suffering from attention-deficit/hyperactivity disorder, cardiac patients and people going through difficult disruptions in life.

“Jane is a great addition because people who don’t want to directly address psychological issues or who are wanting to focus more on physical symptoms of anxiety or trauma, this is a different and more concrete way to address anxiety,” said Angela Melzer, a licensed clinical social worker and owner of Minds of Motion. “Oftentimes if people can start to see they can control their body sensations or feel empowered in what they can do, they are more willing to address underlying causes of anxiety or do deeper work.”

Berryhill was introduced to biofeedback decades ago through two psychiatrist colleagues in Seattle. She said her curiosity about the training turned into a mission to help others. Biofeedback provides a tool that helps people move forward from old patterns of creating disease through stress and trauma.

She graduated with a master’s degree in clinical counseling with a minor in biofeedback in 1990 from California State University, East Bay. She opened a biofeedback treatment unit in a hospital in northern California that treated addictions, pain management and employee assistance program clients. She worked with domestic violence victims and in group homes for teens.

“Each time you have a thought, you have a physiological response,” Berryhill said. “It could be thoughts about something currently happening, or maybe an internal or external event from something that has occurred in the past. We think these emotional responses modify over time, then all of the sudden, we are triggered by a thought or event from our past trauma, which we have numbed over time but not released.”

Those bodily responses could manifest as a rush of adrenaline or energy, muscles that tense and sometimes spasm, increases in pain levels, hands that become cold or sweaty, insomnia, stuttering, headaches, elevated heart rate, dizziness or nausea, or an increase in stress induced asthma attacks.

“When there are stressful or negative thoughts, we can see how physiology responds,” Berryhill explained. “I teach different coping skills to improve or shift a physiological response. It takes a lot of work to not react to emotional triggers. When you can learn to become more of an observer and responder instead, you can create a more peaceful and healthier state of being.”

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28May

Ever feel like you’re falling in your sleep? Here’s how to STOP it

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Just as you're drifting off to a peaceful sleep, you're rudely awoken by a sudden jolt and panic.

Although it really felt like you were plummeting to your death, you accept it was just a figment of your imagination.

That terrifying feeling — usually accompanied by twitching in the legs and arms — is called a 'hypnagogic jerk'.

But, did you know there's ways you can potentially prevent these random nocturnal body hiccups?

Sleep starts can contribute to sleep deprivation and in turn, this can cause even more sleep starts

Track sleep trends

Anyone can experience a hypnagogic jerk, also commonly known as 'hypnic jerk' or 'sleep starts'. Bedding company Simba found more than two-thirds of Brits surveyed have experienced the disturbance.

It happens during the transitional stage between wakefulness and sleep — when the heart rate decreases, breathing slows down and the muscles relax.

Medically, it is classified as myoclonus — a brief involuntary twitching or jerking of a muscle group or group of muscles.

'Hypnic jerks can affect the whole body or just the legs,' said Lisa Artis, deputy chief executive officer at The Sleep Charity. 'At the same time you may also feel like you're falling, you may experience a loud noise or a flash of light.'

Even though they are 'perfectly normal', tracking when they happen could reveal what is causing them, she said.

What are hypnagogic jerks?

Hypnagogic jerks, or sleep starts, are classified as a type of myoclonus, a brief involuntary twitching or jerking of a muscle group or group of muscles.

Sleep starts tend to wake you in the transition from stage one to stage two sleep.

Your heartbeat slows, as does your breathing, and your muscles start to unwind – which is when it is common to experience a hypnic jerk which may or may not be accompanied by a visual hallucination.

What causes hypnic jerks, and can they be prevented?

The exact mechanisms underlying sleep starts and myoclonus are not yet fully understood.

But excessive caffeine intake, and physical and emotional stress can increase their frequency, experts say.

Some scientists believe that the brain misinterprets your body state accurately when you start to go to sleep. It 'thinks' you're still awake but notices your muscles aren't moving, so sends signals to initiate them.

While they can be startling, hypnic jerks are completely normal, extremely common, and are rarely a sign of any underlying condition, according to experts.

They are not a neurological disorder.

Source: The Sleep Charity and Simba

Ms Artis recommends that people note down the dates when sleep starts occur in a phone or diary, along with whether they have had alcohol, coffee or stimulating drugs — all of which can increase the chance of them happening.

Also, noting stress levels and types and times of exercise can help flush out any patterns and triggers, according to the sleep charity.

Relax

People can become stressed because of sleep starts.

This can contribute to sleep deprivation and, in turn, cause even more to occur.

'It's really important to ensure that you get good quality sleep as fatigue or sleep deprivation may also increase your risk of hypnic jerks,' said Ms Artis.

So, if your mind is racing as it hits the pillow, try and breathe and let go of your negative thoughts from the day and invite peaceful and pleasant images in, she advises.

This can help soothe the mind and relax the body, helping with drifting off to sleep.

On top of this, relaxing the body may ease that transition into sleep, making your muscles less likely to twitch.

Don't exercise close to bed time

Exercising too close to hitting the sack can increase the risk of sleep starts, it is thought.

Winding down and aiming to finish your workout at least two to three hours before going to bed will help you drift off to sleep, according to Ms Artis.

But how hard you train can also play a part in sleep.

You may think working hard at the gym will just make you tired.

However, if your evening routine involves things like running, high intensity interval training (HIIT), bodypump or bodycombat, it's going to be difficult for your body and muscles to slow down and relax, since it puts them under more stress.

Moving your exercise routine to the morning can help with this, but so can doing lower impact sessions in the evening.

Swimming, walking, pilates, or yoga — which focus on breathing and stretching — may help you relax and prevent sleep starts, the charity says.

Winding down and aiming to finish your work outs at least two to three hours before going to bed will help you drift off to sleep, according to The Sleep Charity

Block out sunlight

Getting good quality sleep is vital for your body to function normally and prevent you from experiencing these night jerks, experts also think.

Ensuring the bedroom is cool, dark and quiet before bed helps you get good quality sleep, according to the sleep charity.

Heat, light and noise can impact our ability to nod off and increase the chances of waking during the night and experiencing sleep starts.

This might mean changing up your duvet between seasons to avoid overheating and investing in black-out curtains or blinds during the summer months when it gets lighter earlier, the sleep charity says.

Switch to decaf

Stimulants can interfere with your sleep and increase the frequency of sleep starts.

Switching to decaf eight hours before you go to bed can help you avoid hypnagogic jerks, according to the sleep charity.

Drinking low or alcohol free drinks in this window can also help stop night time waking's and sleep starts, experts say.

Tips on how to get to sleep and sleep better

Insomnia means you regularly have problems sleeping. It can get better by changing your sleeping habits

One in three adults in the UK and almost half of US adults suffer with insomnia, with millions more reporting sleepless nights.

Long-term sleep deprivation can cause obesity, diabetes and cardiovascular disease.

Insomnia can be caused by stress, anxiety, alcohol, caffeine or nicotine, noise, shift work and jet lag.

If you regularly have problems sleeping, there are simple ways to improve your sleep hygiene.

Keep regular sleep hours

Try going to bed when you feel tired and getting up at the same time each day.

Create a restful space

Dark, quiet and cool environments generally make it easier to fall asleep and stay asleep.

Get moving

Exercise is good for your physical health and your mind. It can also help you sleep better. Just don't do vigorous exercise too close to your bedtime.

Don't force it

If you find yourself unable to get to sleep, get up and do something relaxing for a bit. Then get back into bed when you feel a bit sleepier.

Write down your worries

If you find your worries keep you up at night, try writing them down before going to bed.

Ease off the caffeine

Alcohol and caffeine can stop you from falling asleep and having a deep sleep. Cutting down on caffeine close to bedtime and alcoholic drinks could help you dose off.

Source NHS

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26May

What Stress Does to My Rheumatoid Arthritis

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Living with a chronic illness like rheumatoid arthritis I try to avoid stress as much as possible. Unfortunately, stress is not always avoidable, and the reality of living with RA itself is quite stressful. The impact of stress on my emotional and physical well-being is significant, with the potential to put me into a flare. Considering that RA is progressive systemic autoimmune disease, this is a major concern for me.

Chronic illness itself brings a whole new level of stress that someone healthy wouldn’t fully understand. Balancing medical appointments, overcoming needle phobias or other uncomfortable tests, managing debilitating symptoms, navigating the effects of chronic illness on our social lives, and,of course, the financial burden that accompanies a chronic condition — it’s safe to say the average healthy person wouldn’t understand the unique stress that comes with living with chronic illness.

As a single mother on disability living in one of North America’s most expensive cities, I face the dual challenges of skyrocketing rent and a constantly rising cost of living. Unfortunately, disability pay stays the same, falling below the poverty line. Consequently, finances are always my main stressor, second only to the impact of rheumatoid arthritis on my overall quality of life. I say finances come first because if I had better finances I would more than likely have the ability to live healthier with this disease.

The Mental Impact of Stress on My Life

Stress often leaves me irritable, angry, impatient, overwhelmed, and anxious. I become uninterested in life and lose the ability to concentrate because my thoughts are racing in a million directions. I feel insecure, have difficulty making decisions, my memory worsens, and I find it hard to enjoy life. Stress causes me to eat too much or too little, clench my jaw, become restless, and not exercise as much as I need to. I will often withdraw from friends, family, or any other type of engagements.

Stress is a constant presence in my life, and if left unaddressed, it can consume me, leaving me trapped and paralyzed by intrusive thoughts. What’s worse, stress can cause a lot of uncomfortable symptoms and worsen my arthritis.

What Stress and Chronic Pain Feel Like

Stress is a vicious cycle for our bodies, especially when living with a disease that causes widespread chronic pain. The fact that stress causes more pain is stressful itself.

Stress has an impact on our nervous system. When our nervous system is affected by stress, it leads to feelings of tension, which, in turn, causes our muscles to tense up, often resulting in painful muscle spasms. These spasms further aggravate our joints and contribute to increased fatigue. Let’s not forget that stress also increases anxiety and depression, which worsen perception of pain.

When I am stressed, I notice my breath quickens, my heart rate increases, and my muscles tense up. I can feel my body temperature rising, and a sense of stiffness setting in. This heightened muscle tension can intensify the pain caused by arthritis. If I experience a stressful event, I may encounter a sudden surge in fatigue within hours, impacting my ability to function for several days. I’m left feeling groggy and fatigued. Stress can stop me in my tracks and leave me feeling paralyzed.

Stress has manifested into many symptoms, including hair loss, cold sores, cystic acne, muscle weakness and tension, headaches, increased pain, insomnia, and crushing depression or anxiety that consumes me. Stress has even caused me to gain weight suddenly, either by a chemical imbalance or because it makes me crave unhealthy coping mechanisms, like junk food, cannabis, alcohol, or access shopping. A huge part of my financial stress as someone getting by on disability means I often can’t afford the healthiest groceries to combat my illness, which is not good for my overall well-being either.

Stress doesn’t only affect us physically but also takes a toll on our mental resilience, making it more challenging to deal with the symptoms of your diseases. The longer the stress, the worse the inflammation and impact on your immune system. I don’t need a doctor to tell me this, I’ve felt the physical response to stress firsthand, and it can be debilitating with rheumatoid arthritis.

This is because stress works on a physical level by increasing levels of the hormone cortisol in your body. This triggers immune system hyperactivity, a hallmark of inflammatory types of arthritis, while simultaneously reducing the immune system’s ability to fight off harmful germs. After prolonged stress I can find myself sick and have a difficult time recovering from the illness.

So yes, stress makes our arthritis worse. It makes everything worse. Stress sucks.

How I Deal with Stress

From seeking support and setting boundaries to staying active, here is how I manage stress and prioritize my well-being.

Ask for help

While I can’t control everything, I can control how I respond to things, to some extent. Being proactive, realistic, and productive helps me eliminate some stress as does asking for help from people I know who are supportive and trustworthy. My support network is crucial.

Say no

Learning to say “no” was a lesson to me. I am a people-pleaser but trying to make everyone happy can cause me a lot of stress. If I know it will overwhelm me, put me into a flare, or throw me off my self-care management, I may need to say no. It is ok to be highly protective of your time and energy.

Pace yourself

Chronic illness is bumpy (and I move at an arthritic speed). I remind myself that I am living with a debilitating illness and that I shouldn’t feel guilty if I need to ask for an extension or can’t be present because life is getting too overwhelming. I tell my editors, researchers, clinicians, media companies, or any collaborating I am working with, when I need additional time or gently reminders. I have learned to pace myself.

Stay organized

I make a point to stay as organized as I can possibly be. I write everything down, my thoughts, my concerns, my to-do lists, and so on. This helps me remember them easier and to create an action plan when needed.

Plan ahead

After several years of living with this disease and knowing how stress can impact me I try my best to plan ahead to avoid any surprises. Not always possible, but certainly helpful.

Have a good cry and swear

Sometimes it gets to be too much, and you need to cry and swear out your frustrations. I am a big fan of swearing, and research has proven it does relieve stress.

Let go of guilt

I remind myself that what I go through is not my fault. I do my best to try to remove as many of the emotions of guilt that come with living with a chronic illness. They do me no good. I’m not always successful at this but I do make a point to try to rationalize my negative emotions.

Keep moving and take time to breathe

Even though stress paralyzes me in my tracks, I need to make sure to keep moving as it does help alleviate my pain and how I handle stress. When we exercise regularly, our body releases feel-good chemicals called endorphins.

I don’t just exercise one way, I will hike, swim, use my treadmill, the elliptical at the gym, strength train, or do gardening. When I’m stressed, I try to do the exercise I enjoy the most.

Yoga is a great movement when stressed because it also incorporates deep breathing. When I feel overwhelmed with stress, I make a point to sit quietly for a few minutes and focus on breathing deeply. This helps put my body into a calmer state, even if just mildly.

Eat healthfully

I do the best with what I got, although inflation is making this more and more difficult as prices increase. Avoiding sugar and processed foods when stressed can make a difference.

Get out into nature

Nature has been shown to have remarkable stress-reducing effects by boosting endorphins and dopamine production and reducing that pesky inflammation promoting hormone cortisol.

Cuddle a pet

Cuddling with my four cats brings me immense comfort. Their adorable squishiness provides a soothing and calming effect when I need it most.

See a therapist and your doctor

If stress is consuming, there is no shame in reaching out to a mental health professional for help. You may benefit from cognitive behavior therapy, which aims to help you reframe the issues that are causing your worry and help guide you to deal with them in a more positive light.

Be a More Proactive Patient with ArthritisPower

ArthritisPower is a patient-led, patient-centered research registry for joint, bone, and inflammatory skin conditions. You can participate in voluntary research studies about your health conditions and use the app to track your symptoms, disease activity, and medications — and share with your doctor. Learn more and sign up here.

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26May

Oxygen Therapy Improves Heart Function in Long COVID Patients

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A small randomized trial has found that hyperbaric oxygen therapy (HBOT) may help restore proper heart function in patients with post-COVID syndrome.

A small trial has found that hyperbaric oxygen therapy (HBOT) may help restore proper heart function in patients with post-COVID syndrome, with participants in the HBOT group experiencing a significant increase in global longitudinal strain (GLS), an indicator of heart function.

A small randomized trial in patients with post-COVID syndrome has found that hyperbaric oxygen therapy promotes the restoration of the heart’s ability to contract properly. The research is presented at EACVI 2023, a scientific congress of the European Society of Cardiology (ESC).^[1]

“The study suggests that hyperbaric oxygen therapy can be beneficial in patients with long COVID,” said study author Professor Marina Leitman of the Sackler School of Medicine, Tel Aviv University and Shamir Medical Centre, Be’er Ya’akov, Israel. “We used a sensitive measure of cardiac function which is not routinely performed in all centers. More studies are needed to determine which patients will benefit the most, but it may be that all long COVID patients should have an assessment of global longitudinal strain and be offered hyperbaric oxygen therapy if heart function is reduced.”

Most COVID-19 sufferers fully recover, but after the initial illness approximately 10–20% of patients develop long COVID, also called post-COVID condition or syndrome.^[2] Symptoms include shortness of breath, fatigue, cough, chest pain, rapid or irregular heartbeats, body aches, rashes, loss of taste or smell, nausea, vomiting, diarrhea, headache, dizziness, insomnia, brain fog, depression and anxiety. Patients with post-COVID syndrome may also develop cardiac dysfunction and are at increased risk of a range of cardiovascular disorders.^[3]

This randomized controlled double-blind trial evaluated the effect of hyperbaric oxygen therapy (HBOT) on the cardiac function of long COVID patients. HBOT involves inhalation of 100% pure oxygen at high pressure to increase delivery to the body’s tissues, which is particularly beneficial for tissues that are starved of oxygen due to injury or inflammation. HBOT is an established treatment for non-healing wounds, decompression sickness in divers, carbon monoxide poisoning, radiation injury, and certain types of infections

“The study suggests that hyperbaric oxygen therapy can be beneficial in patients with long COVID.” — Professor Marina Leitman

The study enrolled 60 post-COVID syndrome patients with ongoing symptoms for at least three months after having mild to moderate symptomatic COVID-19 confirmed by a PCR test. Both hospitalized and non-hospitalized patients were included. Severe COVID cases were excluded. Patients were randomized to HBOT or a sham procedure in a 1:1 ratio. Each patient had five sessions per week over eight weeks, for a total of 40 sessions. The HBOT group received 100% oxygen through a mask at a pressure of 2 atmospheres for 90 minutes, with 5 minute air breaks every 20 minutes. The sham group breathed 21% oxygen by mask at 1 atmosphere for 90 minutes. All participants underwent echocardiography at baseline (before the first session) and 1 to 3 weeks after the last session.

Echocardiography was used to assess left ventricular global longitudinal strain (GLS), which is a measure of the heart’s ability to contract and relax lengthwise. It indicates how well the heart is functioning and can help detect early signs of heart disease. A healthy heart will have a GLS value of around -20% which means that the heart muscle is able to properly contract and relax in the longitudinal direction. Reduced GLS is an early marker that the heart is not able to contract and relax effectively.

At baseline, nearly half of study participants (29 out of 60; 48%) had reduced GLS. Of those, 13 (43%) and 16 (53%) were in the sham and HBOT groups, respectively. The average GLS at baseline across all participants was -17.8%. In the HBOT group, GLS significantly increased from -17.8% at baseline to -20.2% after the intervention (p=0.0001). In the sham group, GLS was -17.8% at baseline and -19.1% after the sessions, with no statistically significant difference between the two measurements.

Professor Leitman said: “It was notable that almost half of long COVID patients had impaired cardiac function at baseline according to GLS despite all participants having a normal ejection fraction, which is the standard method for measuring the heart’s ability to contract. This means that ejection fraction is not sensitive enough to identify long COVID patients with reduced heart function.”

She concluded: “The findings suggest that HBOT promotes recovery of cardiac function in patients with post-COVID syndrome. More research is needed to collect long-term results and determine the optimal number of sessions for maximum therapeutic effect.”

Meeting: EACVI 2023

Notes

The abstract ‘The effect of hyperbaric oxygen therapy on myocardial function in post-COVID syndrome patients: a randomized controlled trial’ was presented during the session ‘COVID’ at Moderated ePosters 1.
World Health Organization: Coronavirus disease (COVID-19): Post COVID-19 condition.
“Long-term cardiovascular outcomes of COVID-19” by Yan Xie, Evan Xu, Benjamin Bowe and Ziyad Al-Aly, 7 February 2022, Nature Medicine.
DOI: 10.1038/s41591-022-01689-3

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25May

Ground-breaking Study Provides Clear Definition

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For those who have had COVID-19, long COVID, also known as post-acute sequelae of SARS-CoV-2 infection (PASC), has become a major worry. Long after their initial illness has subsided, many patients still experience a variety of symptoms and repercussions of the infection. Researchers claim to have identified a set of 12 symptoms after spending more than two years and about $1.2 billion on the project.

With more people becoming aware of long-COVID, professionals are better able to diagnose and treat individuals.

What Does the Study Say about Long COVID?

The RECOVER initiative, which stands for Researching Covid to Enhance Recovery, was launched by the National Institutes of Health, and the study, which was published on Thursday, May 25, in the medical journal JAMA, is the first to come out of a significant effort that involved more than 13,000 adults at more than 200 study sites.

Long-COVID is defined by the World Health Organisation and the US Centres for Disease Control and Prevention as any symptoms, signs, or problems that persist or emerge following a Covid-19 infection.

The study has listed 12 key symptoms. (Image via Pexels/ Anna Shvets)

SARS-CoV-2, the virus that causes COVID-19, has infected more than 100 million people in the United States as of May 2023, with doctors estimating that 6% of those infected with the virus still experience the numerous symptoms collectively known as long-COVID. Post-COVID disorders are linked to more than 200 symptoms that impact every organ system in the body.

12 Key Symptoms of Long COVID

The study has listed the following 12 key symptoms:

Fatigue: Prolonged, intense fatigue that is crippling and does not improve with rest.

Breathlessness: Shortness of breath or difficulty breathing, even with little physical effort.

Brain fog: Cognitive issues, such as memory, concentration, and attention issues.

Joint and muscle pain: Constant aches and pains in the muscles and joints.

Chest Pain: Persistent discomfort or tightness in the chest that is unrelated to cardiac problems.

Headaches: Frequent headaches that are more often than not very bad.

Taste and/or smell loss: A persistent or ongoing loss of taste and/or scent.

Sleep issues: Disrupted sleep patterns, such as insomnia or excessive daytime sleepiness, are sleep issues.

Digestive issues: Consistent gastrointestinal symptoms, such as nausea, diarrhea, or abdominal pain, are a sign of digestive issues.

Mood disorders: Anxiety, despair, or mood fluctuations are examples of mood disorders.

Heart palpitations: A rapid or irregular heartbeat that is frequently accompanied by discomfort.

Skin rashes: Undiagnosed lesions or rashes on the skin.

Long COVID Impact

Long COVID can have a significant effect on people's lives. The limits and ongoing symptoms can have a serious impact on one's physical, mental, and emotional health.

Lower quality of life, issues with everyday tasks, difficulties returning to work, and social isolation are common for those suffering from this condition. The wide-ranging effects of Long COVID on people's general functioning and quality of life must be acknowledged and addressed.

Treatment of Long COVID

Tailored treatments can reduce symptoms and enhance long-term results. (Image via Unsplash/ Mufid Majnun)

Since long-COVID is a relatively recent diagnosis, treatment strategies are currently being developed. The current emphasis is on symptom management and well-being enhancement.

A multidisciplinary strategy comprising medical experts from many specialties, such as primary care, pulmonology, cardiology, neurology, and mental health, may be used in treatment regimens. These could consist of drugs to treat particular symptoms, physical and occupational treatment, cognitive rehabilitation, psychological support, and individualized lifestyle changes.

Working together with medical professionals to create a specialized treatment plan that takes into account each patient's particular symptoms and concerns is crucial for those with long COVID.

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24May

Awareness and care seeking for long COVID symptoms among Coronavirus disease survivors in Bahir Dar City, Northwest Ethiopia: phenomenological study | BMC Public Health

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Socio-demographic characteristics of respondents

From a total of 23 selected study participants, 10 (43.5%) were females. Most of the study respondents, 19 (82.6%), had an educational level of diploma and above. Only three (13%) of the participants were vaccinated (Table 1).

Table 1 Socio-demographic characteristics of participants in Bahir Dar town, Ethiopia, 2022 (n = 23)

Awareness about and care seeking for long COVID-19 symptoms

The 23 interviews produced over 108 pages of transcripts and notes. Study participants reported symptoms, risk groups, communicability, experience, care advice, and practice of long COVID-19. During the analysis, 83 codes, 12 sub-themes, and three themes were generated. The themes were awareness, experience of symptoms and their effects, and care practices of long COVID-19 (Fig. 1). Themes and selected quotations are organized as follows.

Theme I: Awareness about long COVID 19

Most of the participants did not mention the 19 common symptoms. None of the participants described palpitations, headache, pin or needle feeling, loss of smell, diarrhea, stomach pain, rash, and change in the menstrual cycle. In addition, they associate some of these symptoms with non-long COVID-19 conditions like Asthma, diabetes, and hypertension.

"I do not know the symptom of long COVID. But, I face difficulty when I want to breathe. I was treated for Asthma the last time but it was not Asthma. [64 years old female]

However, a few participants described symptoms like shortness of breath, dizziness, fatigue, joint pain, chest pain, cough, fever, loss of concentration, insomnia, loss of appetite, and depression.

"I have information on the following signs and the symptoms of long COVID-19 like fatigue, cough, chest pain, and fever." [35 years old male]

Most of the participants did not have information about the communicability of the virus during experiencing long COVID-19 symptoms. However, some participants perceived the virus as not transmissible, and other participants perceived the possibility of transmission from individuals with long COVID-19 symptoms.

"I know that the COVID-19 virus cannot be transmitted after recovery because the virus is already cleared from the body. The symptoms come due to damage to the vital organs. And the symptom will continue until the damaged organ gets recovered."[38 years old female]

"I think individuals with long COVID-19 symptoms can transmit the virus. Even if the treatment can weaken its pathogenicity, the virus is still inside and is not cleared. So the possibility of transmitting the virus is still there."[40 years old male]

Regarding the risk groups, most of the study participants were not aware of the risk groups. There is also a perception that COVID-19-vaccinated individuals are at risk for long COVID symptoms. However, a few participants considered females, individuals with comorbidities, and hospitalized individuals as the risk groups for long COVID-19 symptoms.

"My friend has long COVID-19 symptoms but he perceived that these symptoms came due to the COVID-19 vaccine. Therefore, it is associated with the vaccine. No person complains about COVID-19." [73 years old male]

"I think individuals with older age and comorbidity such as diabetes; cancer and AIDS are at risk for long COVID-19 because of declined immunity."[43 years old male]

On the contrary, some participants perceived non-hospitalized patients are a risk group due to getting less medical care when they do not admit to the hospital.

“There is a difference between hospitalized and non-hospitalized individuals. Because none hospitalized individuals do not receive medical care. It is obvious that medication can reduce the risk of many symptoms.” [43 years old male]

The majority of the respondents described that long COVID-19 symptoms will go off by themselves. However, they perceived symptoms will go off quickly through homemade care, lifestyle modification, and physical exercise.

'Though the symptoms will go off by themselves, it is good to strengthen yourself through physical exercise, eating fresh foods, and keeping personal hygiene."[40 years old male]

However, a few study participants perceived that long COVID-19 symptoms need medical care.

“Persons with long COVID-19 symptoms should seek medical care as those symptoms may cause further complications.” [40 years old male]

Theme II: Experience and Effect of Long COVID Symptoms

The survivors experienced general, respiratory, cardiac, digestive, neurological, and other symptoms. These symptoms include rash, fatigue fever, cough, palpitations, shortness of breath, chest pain, abdominal pain, diarrhea, loss of concentration, loss of smell, sleep disorder, depression, and joint and muscle pain. These symptoms brought various physical and psychosocial effects for the participants.

Physical effects include inching, facial discoloration, unable to talk due to cough, forgetfulness, shaking hands, unable to perform daily activities, severe headache, and olfactory dysfunction. The psychosocial effect includes suicidal ideation and social isolation.

"The long COVID-19 symptoms caused facial discoloration to me. I have serious inching thoughts my body likes street children having dermatitis." [59 years old male]

"I have serious muscle pain. I cannot protect myself from different incidents like dog bits and attacks from a mentally ill person. Even I cannot hold an umbrella.'' [73 years old male]

"I had a serious headache for a long time. My head doesn't seem mine. Even it did not respond with anti-pain…. In addition, my neighbors greet me at a far distance [They are not happy to talk with me]. Even others are not voluntary to say hello [they perceive that the virus will be transmitted to them]. They isolate me from social events. I thought to commit suicide" [43 years, male]

“I have severe fatigue. I cannot go to church to pray and cannot receive "kidus kurban.” [57 years old female]

“I totally lost my memory. I cannot find files that I used to easily pick up on my computer before the illness. It highly affected my life and it persists up to now” (40 years, male).

Theme III: Survivor's care-seeking behavior for long COVID 19

Some survivors seek modern health care for severe symptoms such as muscle and joint pain, stomach pain, and chest pain. They visited to get a diagnostic evaluation, medicine, and different advice.

"I used to visit my doctor. He gave me different medicines. He also advised me to take enough rest, and the foodstuffs I need to take. He also follows my progress with X-rays and different diagnostic evaluations at different times. This made me have an improvement." [50 years old male]

Some survivors used to practice different spiritual care either as the only intervention or in combination with modern health care. The spiritual care practices include praying, holly water, and applying Eminent (

).

“In addition to modern care, I pray in the church. I used holy water and eminet (
). I massage my body with “Eminet” (
) and baptized with holy water. I go to church on Saturday and Sunday to bring holy water and I drink the holy water. I put "Eminet” on my joint that pains me and massaged as well as with the holy water." [70 years old female]

Some survivors practiced homemade care like applying butter on the head for headaches, avoiding caffeinated drinks, avoiding contact with laptop and mobile, drinking warm water for insomnia, use of garlic, and black cumin, taking hot drinks for chest pain, and eating fruits and salads for loss of appetite. In addition, survivors were doing physical exercise.

“I asked my sister to apply butter to my head when I had a headache and get relief as soon as she applies it. I wash my head after three days to prevent a foul smell.” [50 years old male]

"I avoided beverages and other stimulants, contacts with the different screens [like laptop and mobile], and as much as possible I used to drink warm water, especially during the time of sleep."[40 years old male]

“Since the taste was not good for me, I was not eating. I used to eat fruits and salads. I used to take a lot of hot drinks like pourage, tea with ginger, garlic, and like that because I had chest pain.” [38 years old male]

However, some survivors did not seek any intervention despite they were having severe symptoms.

"I have serious muscle pain. I cannot hold an umbrella; I cannot protect myself from dogs or mentally ill people. Even I cannot hold my grandkid. However, I did not visit a health facility. " [73 years old male]

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24May

More Awareness Is Needed When Treating WTC Responders, Says Dr Anna E. Mullins

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Raising awareness and implementing systematic tools to measure patient-focused outcomes can help those who responded to the 9/11 attacks, says Anna E. Mullins, PhD, assistant professor at the Icahn School of Medicine at Mount Sinai.

Mullins was the lead author of “Sleep Disorders and Chronic Rhinosinusitis in World Trade Center (WTC) Responders and a Sleep Clinic Population,” an abstract presented at the 2023 American Thoracic Society International Conference.

Transcript

What should providers and health care systems be doing to raise awareness on how sleep conditions have manifested in WTC responders?

WTC responders, with respect to sleep disorders, such as for instance, sleep apnea, they present a little differently in that they tend to have lower [body mass index], they present with more insomnia symptoms or more of an insomnia phenotype, and then they have other comorbidities that affect their sleep such as gastrointestinal reflux disorder and chronic rhinosinusitis.

Based on your findings, what can health professionals do to improve the diagnosis, treatment, and management of chronic rhinosinusitis and sleep quality in WTC responders?

There needs to be raised awareness of the differing presentation of sleep disorders and the comorbidities and to foster increasing integrative care amongst many disciplines. What my colleagues have said would be useful is more systematic tools to capture patient-focused outcomes so that the things that are meaningful to the responders can be focused on and integrated into their care.

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23May

6 Mindfulness Exercises to Create a Healthier and More Balanced Workforce

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As leaders, we are constantly seeking ways to help employees reduce stress and improve their overall mental health.

We know that mental health is essential to our overall health. And while there are many sources of stress in our world, we often encounter them at work simply because we spend so much of our lives there.

Mindfulness exercises can be a powerful tool for individuals to enhance their mind-body connection and take ownership of their thoughts and emotions.

Becoming more aware of our emotions allows us to choose how we want to respond. Ultimately, a heightened awareness of our emotions equips us to use our logical thinking abilities better, leading to improved overall performance.

If you’re seeking practical ways to support your employees’ mental health, implementing mindfulness exercises is a valuable step. By creating a healthier and more balanced work environment, you can foster happier and more engaged employees.

What is mindfulness?

Mindfulness is a powerful tool that cultivates awareness and acceptance of thoughts, emotions, and bodily sensations. It involves directing your attention to the present moment with a non-judgemental and curious mindset.

Mindfulness exercises can be as brief as a few seconds or a few minutes. With regular practice, these short sessions can have a profound impact on the lives of employees. Consistency is key to reaping the benefits of mindfulness.

Practicing mindfulness is more important than ever

In our fast-paced world, it’s easy to experience stress and feel overwhelmed. A mindfulness practice can equip team members to become more empathetic, self-aware, clear-minded, and resilient to stress.

But the benefits of mindfulness extend beyond just mental well-being. Engaging in a consistent mindfulness practice also enhances emotional regulation and supports physical health, leading to fewer missed days at work.

When your employees experience stress, it can manifest as physical symptoms, such as increased heart rate, chronic pain, fatigue, breathing difficulties, and insomnia. Additionally, stress can lead to chronic illnesses such as heart disease, diabetes, and hypertension (high blood pressure).

Mindfulness can help us recognize when stress or reactivity emerges, and bring our body and mind back to a state of calm and neutrality. This promotes improved concentration, sleep quality, and emotional regulation, benefiting personal well-being and professional performance.

How mindfulness supports the thinking mind

We need our thinking mind. We can’t go to work without it.

A mindfulness practice supports brain function by teaching our amygdala, the control center of our emotional response, to process thoughts calmly and think things through.

When employees are under stress, the amygdala can become over-activated. Messages don’t get through to the more logical part of the brain, and rational decision-making takes a hit.

Mindfulness is the practice of taking a pause so the body and brain can catch up with one another. This allows us to choose how we want to respond to our environment.

It also teaches us to recognize unhelpful thought patterns and choose not to engage with them—letting thoughts pass without being reinforced.

A mindfulness practice fosters a healthy workplace culture

Building self-awareness through mindfulness leads to improved interpersonal skills and more cohesion among all employees. Because a focus of senior leadership is to improve productivity and support employees, it’s easy to forget that leaders, too, reap the benefits of these exercises.

When we’ve taken steps to put our minds in a calm state, our emotions don’t get to take over. Team members can then pay closer attention to their thoughts and become more empathetic listeners, developing clarity, insight, and a stronger understanding of other people’s perspectives.

Communication skills are also improved as self-awareness increases, leading to healthier work relationships.

6 mindfulness exercises for you and your employees to try

The following exercises, provided by Spring Health clinicians, support improvements in mind-body connection, concentration, sleep, anxiety, and depression. They’re brief, both guided and self-guided, and can be done at home or work.

I encourage you to try these exercises yourself. Consider incorporating them into team meetings and sharing them with your employees, for self-guided practice.

This is one way leaders can foster a culture of well-being, and encourage finding moments of calm in the midst of daily challenges.

For relaxation and stress reduction

This self-guided exercise from Kristen Hernandez, M.A., LMFT increases awareness of your physical body to identify stress and develop ways to regulate it. It can help lower blood pressure, reduce chronic pain, improve sleep, and strengthen your immune system.

3x3 mindfulness exercise

This is an opportunity to do a small check-in with your body. Notice where you are holding tension and stress, and give your body and mind just a moment of decompression.

Find a comfortable position in your chair, or stand if you like. Take a moment to close your eyes, if you feel comfortable doing so. I encourage placing one hand on the belly and one hand on the chest.

Bring your attention to your body and notice if you can lower the shoulders away from the ears or relax the muscles in your face during this exercise:

Take a nice deep inhale that lasts for 3 seconds
Hold that breath for 3 seconds
Exhale for 3 seconds

Repeat this process three times. Do your best to stay in the moment with the breath, blocking out anything that came before this moment and anything that is to come after.

In accompaniment of this self-guided exercise, here is a guided mindfulness exercise from Kristen to help you and your team members reduce stress.

To help reduce negative feelings and symptoms of depression

Mindfulness can help reduce negative feelings and the symptoms of depression and anxiety. While it’s always wise to consult with your doctor about treatment decisions, some research suggests that mindfulness exercises can be as effective as antidepressant medications for some people.

Try this self-guided exercise from Lucia Etchegaray consistently to support your mood and emotional regulation.

Mindfulness for happiness

Before getting started, please consider a few suggestions:

Turn off your notifications (computer, phone, tablet and any other device)
If you are not alone, please find a private spot
Make yourself comfortable: sit on a cushion, get a blanket, whatever you may need to wind down
Allow your spine to be straight but not stiff, and let your hands rest comfortably in your lap

Now we are ready to get started!

Begin by taking a few deep breaths. Observe your breath as if you were a very curious scientist. Notice the rhythm of your breath, the texture and temperature of the air as you inhale and exhale. Be aware of the relaxing sensation that comes with breathing.

If your attention shifts away, acknowledge this modification, allow those thoughts, feelings or impulses, let them come and go as they will, and focus back on your breathing.

Bring to your mind a joyful memory. It can be a situation, a moment in your life, a person, a place, a song… whatever makes you feel happy. Bring your attention to the landscape, remember the weather and how it felt to be there. Remember what your eyes were seeing, what your body was doing.

Connect with that feeling, with the sensation, shape, color, temperature of the joy you are feeling in this moment.

Continue breathing as you stay with your joy. Notice if it transforms in any way as you stay with your happiness.

Thank yourself for reconnecting with your happiness. Be grateful for these minutes of joy.

In accompaniment of this self-guided exercise, here is a guided mindfulness exercise from Lucia to help you and your team members reduce negative feelings, including depression and anxiety, and increase happiness.

To improve sleep

If you have trouble sleeping, you might find that mindfulness helps improve sleep quality by reducing stress, anxiety, and racing thoughts before you go to bed.

This exercise from BJ Constantine, LMHC, LPC, NCC teaches you to focus on your breathing so your mind is engaged with the present, rather than fixating on the past or the future.

Bedtime exercise

As you’re lying in your bed, think about relaxation. It’s not about getting to sleep. Or getting back to sleep. It’s just about relaxing.

Begin by taking a few moments to connect to your breath.

Gentle breaths. Easy breaths.

For a moment or so, just allow yourself to focus on the physical sensations of your breath.

Notice the temperature of the air as you inhale.

Notice the air as it moves down your throat, and fills your lungs.

Notice the muscles in your belly and see if you can relax your abdomen.

Observe how your chest moves, collar bones gently rise and fall with each breath, and the temperature changes with the exhale.

Notice how each breath affects your entire body. Your shoulders. Your arms. Your legs. Your feet.

Gentle, easy movements as you inhale... and exhale, letting go of any concern. Any worries. Any cares. Leaving room for relaxation.

Imagine yourself feeling lighter. Lighter than air. So light that you might feel as if you’re floating. Relaxing. Calm. Peace.

When you are ready, allow your eyes to close gently. Enjoy a pleasant and relaxing night’s sleep.

To improve concentration

Practicing mindfulness strengthens your ability to stay focused for longer periods of time. This exercise from Christine Lopez, LCSW teaches your brain to break unhealthy thought patterns and keep your attention on the present.

Object stare exercise

Place any object directly in front of you (e.g. a pen, stapler, mug). Pick a specific spot on the object, and then in a relaxed manner, focus your attention on that spot.

Study it carefully.

As you keep your eyes on that spot, slowly repeat to yourself a word or phrase. That word or phrase will be your “concentration cue,” or reminder.

For example, you can use the words “sharp,” “now,” or “smooth.” Quickly bring your focus back to your spot each and every time that you find yourself drifting.

Next, close your eyes and try to get a visual image of the object and your spot. Continue to repeat your concentration cue to yourself as you do this.

Finally, pick the object up and study it with your hands. Feel the texture of the surfaces, the corners and points, its temperature, the feel of raised writing if any, etc. As you do this, continue to repeat that cue to yourself.

Repeat this sequence (looking, imagining, and feeling) for up to five minutes.

Set realistic expectations for your mindfulness practice

Mindfulness is a practice that needs practice. For team members who are new to mindfulness, setting realistic expectations about what it will be like at first is essential.

Mindfulness requires time to become ingrained, and it can be discouraging to discover how easily the mind becomes distracted during your initial attempts at practicing an exercise.

An unclear mind is natural and normal. Our brains don’t simply empty themselves. Endless thoughts run through our minds daily, and we naturally react to them—even during mindfulness exercises.

Recognizing that your brain has been conditioned to function this way can help you approach your thoughts without judgment, and be persistent in training it in this new manner of functioning.

Here are a few more strategies and resources to help you support the mental health of your employees.

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23May

I have long COVID. Here’s what my life is like

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There is one thing people with long COVID should never say: “I have long COVID.” Most people don’t know what it is, a good percentage will think you have COVID itself and have had it for a “long” time, and the rest will rise to offer you a seat on the subway.

People with long COVID don’t want a seat. What they want is a couch with plumped-up cushions, a cool breeze on their face, Taylor Swift on low, and two hours of alone time.

As I, fully vaccinated, recover from a year of post-COVID syndrome, I dream of a summer in a Swiss sanatorium — they still exist — breathing hyper-oxygenated air vented past candytuft clouds over the Alps. A nurse brings a restorative tisane, a posset.

You can’t get that kind of thing on the TTC. People will take you for a vagrant, or worse, a bore. I will bore you now about the state of the long COVID cohort, the club no one ever dreamed existed or wished to join. Someone has to do it.

People who developed the illness some time after getting short COVID deserve only the best advice. But few journalists cover long-form COVID. Doctors tune out when you mention it because they are as mystified as you are.

But more than 1.4 million Canadians — about 15 per cent of adults who contracted COVID-19 — have symptoms three months or more after their initial infection. That’s a huge iceberg. Children get it. Men get it, although not as often as women do. By different paths and degrees, it flattens them all.

Long COVID has a wide range of symptoms, including post-exertional malaise (sudden and extreme fatigue), breathlessness, coughing, chest pain, brain fog, insomnia, muscle pain, headaches, and a loss of taste and smell that makes eating a chore. Wine tastes like wire. Meat reeks.

My symptoms are milder than most people’s, but they wax and wane. You feel tubercular, then spring back. So far, there is almost no medical care for long COVID, and the Ontario government still has no strategy for this quiet condition. But there is some advice on managing the weight of the albatross.

You plan each day with Presbyterian care, hoping for productiveness but pacing yourself, shunning crazy ambitions like shovelling snow or hauling groceries.

This increasingly chaotic world is full of strange and entertaining concepts like Rep. George Santos and Pierre “Skippy” Poilievre, but you watch political events unfolding from behind a thick pane of glass. You are distant and preoccupied.

You can work from home, say, but if you overextend, you’ll crash, sending you back into hibernation.

Crucially, long-haulers don’t look ill. Just as disabled people are upbraided for not looking sufficiently hobbled for their free parking pass, it’s difficult to convince people that you’re running on fumes.

The tiredness inside us is like a cave unvisited by humans, a great hollowness. You are the thing that holds the tiredness, yet it’s still bigger than you.

Ongoing research into causes and cures has many threads. It might be that mitochondria, the body’s power plants, are being starved of fuel or that microclots, invisible in scans, are clogging blood flow. Or the virus is still inside you, or the immune system remains on constant high alert which causes inflammation.

One scientist calls it a “deceitful virus,” meaning that just when we think we understand it, it keeps changing, keeps surprising us.

Like all long-haulers, I had many things planned for the year. I wanted to renovate the house (my first place), go back to work in the office (second place), find a local hangout (third place), and visit Japan (distant place). By restricting where I go, I am gradually improving. But at what cost? Stasis.

What helps? Comedy. Pie. Reading. The scaffolding of work. People, mainly toddlers. The usual.

Many people with long COVID don’t have the option of working from home, or working at all, or help from family and friends, or an emergency financial cushion. They have been accused of malingering, have lost tenancies and houses. They feel they have no allies. Imagine being elderly or a newcomer to Canada, already short of defences, and coping with this.

I write this to tell long-haulers that they’re not alone. Ask anyone. They’ll have heard stories, they know someone, they will help.

After eight months, I finally was accepted into a virtual clinic offering two months of twice-weekly sessions on coping with long COVID, a series of Zooms beamed into our crowded lifeboat.

We all feel absolutely dreadful. We have hope though. This is one of the strangest things that has ever happened in our lives and we, Canadian and cautious, talk openly about the shabby aftermath of having been hit by a stray bullet from a long gun.

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Conversations are opinions of our readers and are subject to the Code of Conduct. Metroland
does not endorse these opinions.

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23May

I have chronic COVID. This is how my life is.

Posted by: admin Categories: PULMONARY DISEASES

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There’s one thing people with long-term Covid should never say: “I’ve had Covid for a long time.” Most people don’t know what it is, a good percentage will think you have COVID yourself and have had it for a “long” time, and the rest will get up to offer you a seat on the subway.

People with long covids don’t want seats. What they want is a couch with plump cushions, a cool breeze in their face, Taylor Swift on low, and two hours of alone time.

As I, fully vaccinated, recover from a year of post-Covid syndrome, I have a dream. A summer in a Swiss sanatorium — they’re still there — hyperoxygenated air from breathing past Candy Tuft clouds over the Alps. A nurse brings in a restorative tisane, a posset.

You can’t get that kind of thing on the TTC. People will take you as a loon, or worse, a bore. I will now bore you with the plight of the long covid cohort, a club no one ever dreamed of or aspired to join. Someone has to.

People who developed the illness shortly after getting a short bout of COVID deserve only the best advice. But few journalists cover long-form COVID. When you mention it, the doctors get goosebumps because they are just as mystified as you.

But more than 1.4 million Canadians — about 15 percent of adults — contracted COVID-19. Symptoms appear three months or more after the initial infection.. This is a huge iceberg. Children get Men get it, though not as often as women. In various ways and degrees, It flattens them all..

Chronic COVID has a wide range of symptoms, including post-exercise restlessness (sudden and extreme fatigue), shortness of breath, cough, chest pain, brain fog, insomnia, muscle aches, headaches, and taste and The lack of smell that makes eating a chore. . The wine tastes like tar. Rex of meat.

My symptoms are milder than most people, but They wax and wane. You feel dizzy, then come back. Until now, there is almost no medical care for prolonged COVID, and The Ontario government does not yet have a strategy for this lull.. But there is some advice about managing the weight of the albatross.

You plan each day with Presbyterian care, hoping for productivity but pushing yourself, avoiding crazy ambitions like shoveling snow or carrying groceries.

It’s filled with quirky and entertaining concepts like Rep. Jorge Santos and Pierre “Skippy” Poulivar in an increasingly chaotic world, but you see political events unfolding from behind a thick pane of glass. You are distant and busy.

You can work from home, say, but if you overdo it, you’ll crash, sending you back into hibernation.

Importantly, long-haul travelers don’t seem sick. Just as people with disabilities are vilified for not having enough of a barrier for their free parking pass, it’s hard to convince people that you’re running on fumes.

The weariness within us is like a cave that no man has seen, a great hollowness. You are the thing that holds the weariness, yet is bigger than you.

There are many threads of ongoing research into causes and treatments. It could be that the mitochondria, the body’s power plants, are running out of fuel. Or that microclots, which don’t show up on a scan, are blocking blood flow. Or the virus is still inside you, or The immune system is constantly on high alert, causing inflammation..

One scientist calls it the “fake virus.” This means that just when we think we understand it, it keeps changing, surprising us.

Like all long haulers, I had many things planned for the year. I wanted to renovate the house (my first place), go back to work at the office (second place), find a local hangout (third place) and go to Japan (far away place). By limiting where I go, I’m slowly getting better. But at what cost? The status quo

What helps? Reading Comedy Pie. Work support. People, mainly young children. the norm.

Many long-term victims of COVID do not have the option of working from home, or working at all, or support from family and friends, or an emergency financial cushion. They have been accused of corruption, have lost tenancies and houses. They feel that they have no allies. Imagine being an aging or newcomer to Canada, already under-defended, and coping.

I’m writing this to let long-distance travelers know they’re not alone. Ask someone. They may have heard stories, they know someone, they will help.

After eight months, I was finally accepted into one. Virtual Clinic A series of Zooms joined our crowded lifeboat, offering bi-monthly weekly sessions to tackle prolonged COVID.

We all feel absolutely terrible. Although we have hope. It is one of the strangest things that has ever happened in our lifetimes and we, Canadians and scruples, talk openly about the dire consequences of being hit by a stray bullet from a long gun.

Join the conversation.

Discussions are and are subject to the opinions of our readers. code of conduct. The Star does not endorse these opinions.

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22May

What is the breath of life? – GB Times

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The breath of life refers to the act of breathing, which is fundamental to survival and sustained life. From a scientific standpoint, it involves the exchange of gases between the external environment and our internal organs, which takes place through the respiratory system.

Breathing is an involuntary biological process that is essential to the functioning of the body. Normally, it is automatic, and we do not have to consciously think about it. However, many people practice specific breathing exercises or techniques, such as yoga or meditation, to improve their overall health and wellbeing.

In this article, we will explore what the breath of life is, its significance for humans, and the benefits of improving our breathing patterns. We will also address some common questions related to the topic.

What Happens When You Take a Breath?

When we inhale, oxygen-rich air enters our lungs and moves into the bloodstream, providing cells with the energy they need to carry out their functions. At the same time, carbon dioxide, which is a waste product of cellular metabolism, is released from the body through exhalation.

The respiratory system, which consists of the lungs, airways, and muscles, plays a crucial role in this process. As we breathe in, the air is filtered, warmed, and humidified by the nose, throat, and bronchial passages. This ensures that the air entering the lungs is clean and at the right temperature and humidity level.

This exchange of gases is what allows oxygen to reach our cells, fueling our body’s processes, and helping us stay alive.

What Are the Different Types of Breathing?

There are several types of breathing, each of which serves a particular purpose. Here are some examples:

Abdominal breathing: also known as diaphragmatic breathing, this technique involves breathing deeply from the belly, rather than the chest. It can help reduce stress, improve oxygenation, and promote relaxation.

Alternate nostril breathing: a yoga practice that involves breathing in and out through one nostril at a time, while blocking the other with the finger. This technique can help balance the nervous system and promote relaxation.

Box breathing: a technique that involves inhaling for four counts, holding the breath for four counts, exhaling for four counts, and holding for four counts. It can help improve focus, reduce anxiety, and promote relaxation.

Pursed-lip breathing: a technique that involves inhaling through the nose and exhaling through pursed lips, as if blowing out a candle. It can help improve lung function, reduce shortness of breath, and promote relaxation.

What Are the Benefits of Good Breathing?

Good breathing patterns are associated with several health benefits. These include:

Improved respiratory function: practicing deep breathing exercises can help improve lung capacity, oxygenation, and ventilation.

Reduced stress and anxiety: breathing techniques that promote relaxation, such as deep breathing or alternate nostril breathing, can help reduce stress and anxiety levels.

Improved mental clarity and focus: certain breathing techniques, such as box breathing, can help improve focus, attention, and cognitive performance.

Reduced pain and tension: deep breathing exercises can help reduce muscle tension, pain, and soreness.

Improved sleep: relaxation techniques that involve deep breathing can help promote better sleep quality and reduce insomnia.

How Does Breathing Affect the Nervous System?

Breathing is closely linked to the autonomic nervous system, which controls many involuntary functions of the body, such as heart rate, digestion, and respiration.

The autonomic nervous system is divided into two branches: the sympathetic nervous system, which is responsible for the fight-or-flight response, and the parasympathetic nervous system, which promotes rest and relaxation.

Slow, deep breathing stimulates the parasympathetic nervous system and triggers the relaxation response, reducing stress and anxiety levels. Conversely, rapid breathing can activate the sympathetic nervous system and trigger the fight-or-flight response, increasing anxiety, and stress levels.

How Can I Improve My Breathing?

There are several ways to improve your breathing patterns and promote better respiratory function. Here are some tips:

Practice deep breathing: focus on breathing slowly and deeply from the belly, rather than shallowly from the chest. You can start by inhaling for four counts and exhaling for four counts, and gradually increase the length of your inhale and exhale as you feel more comfortable.

Engage in physical activity: regular exercise can help improve lung capacity and function, and promote better breathing patterns overall.

Avoid triggers of respiratory problems: if you have respiratory problems, such as asthma or allergies, avoid triggers that can exacerbate your symptoms, such as tobacco smoke, pollution, or allergens.

Practice relaxation techniques: techniques that promote relaxation, such as deep breathing, progressive muscle relaxation, or mindfulness meditation, can help reduce stress and anxiety levels and improve overall respiratory function.

How Can Breathing Help With Pain Management?

Deep breathing exercises can help reduce pain and tension in the body by promoting relaxation and reducing muscle stiffness.

By directing your attention to your breath, you can also distract yourself from pain sensations and improve your ability to cope with discomfort.

Additionally, practicing deep breathing exercises can help stimulate the release of endorphins, which are natural painkillers produced by the body.

Can Breathing Help With Sleep Problems?

Deep breathing exercises can help promote relaxation and reduce anxiety levels, which can, in turn, improve sleep quality and reduce insomnia.

By focusing on your breath, you can also quiet your mind and soothe racing thoughts, which can be a common problem for people with sleep disorders.

Lastly, practicing regular deep breathing exercises can help regulate your circadian rhythms, which are responsible for regulating your sleep-wake cycle.

Can Breathing Help With Digestive Problems?

Breathing exercises can help improve digestion by promoting relaxation and reducing stress levels.

Stress can interfere with the digestive process by causing the muscles in the digestive tract to contract, leading to bloating, gas, and other digestive problems.

By practicing deep breathing exercises, you can reduce stress levels, promote relaxation, and help the muscles in your digestive tract relax and function properly.

Can Breathing Help With Heart Health?

Healthy breathing patterns are associated with several heart health benefits, including:

Reduced heart rate: slow and deep breathing can help reduce heart rate and promote relaxation.

Lower blood pressure: breathing techniques that promote relaxation can help lower blood pressure and reduce the risk of heart disease and stroke.

Better oxygenation: practicing deep breathing exercises can help improve oxygenation, which can reduce the risk of heart disease and other cardiovascular problems.

What Are Some Common Breathing Disorders?

Breathing disorders can be caused by a variety of factors, including lung disease, allergies, and asthma.

Some common breathing disorders include:

Asthma: a chronic respiratory disease characterized by inflammation and narrowing of the airways, leading to difficulty breathing.

Chronic obstructive pulmonary disease (COPD): a group of lung diseases, including chronic bronchitis and emphysema, that make it difficult to breathe.

Interstitial lung disease: a group of lung diseases that involve scarring and inflammation of the lung tissue, leading to difficulty breathing.

Sleep apnea: a sleep disorder characterized by episodes of interrupted breathing during sleep, leading to poor sleep quality and other health problems.

Can Breathing Techniques Help With Breathing Disorders?

Breathing techniques, such as deep breathing or pursed-lip breathing, can help improve respiratory function and reduce symptoms associated with breathing disorders.

Additionally, physical exercise can also help improve lung function and reduce the risk of complications associated with breathing disorders.

However, it is important to consult with a healthcare professional before starting any breathing exercises, as some techniques may not be suitable for people with certain respiratory conditions.

What Are the Key Takeaways?

The breath of life is essential to our survival and sustained life. Breathing involves the exchange of gases between the external environment and our internal organs, which takes place through the respiratory system.

Good breathing patterns are associated with several health benefits, including improved respiratory function, reduced stress and anxiety, and improved mental clarity and focus.

There are several ways to improve your breathing patterns, including practicing deep breathing, engaging in physical activity, avoiding respiratory triggers, and practicing relaxation techniques.

Breathing exercises can also help reduce symptoms associated with breathing disorders and promote better respiratory function overall.

If you are experiencing breathing problems or have a respiratory condition, it is important to consult with a healthcare professional before starting any breathing exercises.

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