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

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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.

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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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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?

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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

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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

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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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Yin Yoga took the Americas by storm in the 1980s when it was first brought to California.

It's a rather slow-paced style of yoga that incorporates traditional Chinese medicinal practices and principles. The purpose behind that is to reignite our energy channels, which can grow weary or weak due to our hectic schedules. In this style of yoga, the asanas are typically held for three to five minutes.

Practitioners of Yin Yoga claim that our internal energy channels tend to get depleted due to the stresses of modern life, exhaustion, insomnia, anxiety, etc. The goal of Yin Yoga is to rejuvenate these energetic pathways and manifest positive thoughts through breathing, posture and patience.


Benefits of Yin Yoga

While this style of yoga is deeply impactful to mental well-being, it comes with numerous other benefits as well, such as:

Helps restore mobility

In this day and age when most of us are glued to our desks, it’s easy to let go of our flexibility.

Moreover, there are limitations from injury, posture, exercise habits, etc. Holding these asanas for prolonged periods can help release tension in tight muscles, tissues and joints, subsequently restoring our mobility.


Releases stress

Of course, the intent behind this yoga is to rejuvenate the mind and restore energy. The slow-paced nature of this exercise enables the mind to release stress and tension and improve mood.

Teaches balance

Making time for this quiet, relaxing practice can help you plan your days better. If you can take time out of your busy schedule for a Yin Yoga class, you'll be able to take time out of your day to spend with yourself, creating a balance. That is made evident from the Yin-Yang symbol, which promotes the idea of balance and equality.


Improves circulation

Blood, oxygen, you name it. Yin Yoga helps improve the circulatory system by loosening up the body. What’s more, the breathing techniques incorporated in this practice can help you improve your breathing, while also contributing to better functioning of the body.

Promotes better sleep

The collective improvement in breathing, movement and mental health contribute to better sleep at night. Yin Yoga practitioners who may have suffered insomnia in the past have reported improved sleep quality after starting this exercise.


Sharpens focus

The prolonged poses and breathing techniques are effective in improving focus and sharpening concentration. That can help reduce the effects of ADHD in people.


Takeaway

While Yin Yoga may be slow-paced for some, it can prove to be helpful for a variety of reasons.

If your work is getting you down, and you’re starting to feel stiff in areas and have unusual body pains, we suggest you find a class near you and give it a shot. It may be just the style of yoga you need to help unwind. Considering Yin Yoga's growing popularity, it shouldn’t be so difficult to spot one around the neighbourhood.


Q. Would you try Yin yoga?



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Sources of stress are all around us and are unavoidable. We can become stressed by other people, happenings in our personal lives, pressure we put on ourselves, and events in the world over which we have no control.

Some people are stressed by not having enough to eat, and others are stressed because they overeat. Some people are stressed by having too much work to accomplish, while others are stressed because they do not have enough to do. Some people are stressed when they do not have control of a situation, while others are stressed because they are responsible for running the show.

Unfortunately, sometimes measures people take to cope with stress end up causing more stress. Examples of such behavior include overeating for comfort, using nicotine, alcohol, or drugs as coping mechanisms, engaging in self-harm, and lashing out in anger or frustration.

Even though stress is something we perceive and process through our minds, it can affect both our minds and bodies. Stress can cause anxiety, depression, fatigue, high blood pressure, headaches, stomachaches, muscle aches, and a flare-up of skin conditions such as eczema. It can affect our ability to function well, such as during competitions or school tests. Too much stress can even cause heart attacks, strokes, and immune system disruptions, leading to auto-immune diseases such as lupus and cancer.

Dmitry Demidovich/Shutterstock

Source: Dmitry Demidovich/Shutterstock

The good news is that since stress first affects us through our thoughts, we can control how we think, which will help reduce our reaction to stress. In other words, exposure to stress is unavoidable, but we have the ability to control the degree to which it affects us.

How to Deal Better With Stress Through Counseling

The first step is to identify whether the cause of our stress is within our control. If so, sometimes it is possible to change our circumstances, so we are not as stressed. For example, if the stress results from an argument with a friend, talking things through can help relieve the stress. If the stress results from an impossible work situation, talking to your supervisor or changing jobs can help. If you feel overwhelmed by too much work, taking things one at a time can help.

On the other hand, if stress occurs because of world events such as inflation, changes in abortion laws, climate change, or gun violence, there may not be much that we can do at a given moment. In such a situation, it is worthwhile to recall the theologian Reinhold Niebuhr's Serenity Prayer: God, grant me the serenity to accept the things I cannot change, courage to change the things I can, and wisdom to tell the difference. One way to help accept what we cannot change is to take slow, deep breaths and allow ourselves to become calmer.

The original version of the Serenity Prayer asked for courage to change what must be altered. Thus, an alternative to dealing with the stress resulting from world events is to become involved in bringing about change, including by attending rallies, providing education, becoming involved in the political process, and researching how effective change can be implemented. We can feel better about taking part in bringing about positive change in the world, which can help decrease stress related to lack of control.

Another way of dealing with stress is to learn to look at stressful life events in a positive manner. For example, rather than thinking of an illness as an unfortunate situation that sets us back, an illness can provide us with the time to reflect on what is important to us in life and perhaps how we might recalibrate our plans to better align with our long-term goals. In addition to mourning the death of a loved one, we can also recall how enriched we were to have that person in our lives.

To help counter the physical changes that can be associated with stress, we can practice good life habits, including getting plenty of sleep, eating a healthy and well-balanced diet, maintaining a good weight, and exercising regularly. Avoiding alcohol, caffeine, and other drugs often is helpful. Not surprisingly, these good habits reduce the risk of many stress-related illnesses such as heart attacks, stroke, hypertension, and diabetes.

Other measures to help with stress include using deep breathing, meditation, listening to music, relaxing the muscles, taking a warm bath, spending calm time with a good friend, and spending time in nature. Engaging in creative activities also helps decrease stress, such as painting, journaling, crocheting, or making music.

Hypnosis for Stress

Since hypnosis can help change our mindset, it is an excellent tool to improve our reactions to stress. Hypnosis can help people remain calm in the face of stressful events.

For example, people can learn to calm themselves by imagining themselves in a calm, safe, comfortable place of their choice. While in hypnosis, they give themselves a suggestion that whenever they make a particular sign (e.g., crossing their fingers or tapping their foot), they can trigger the same calm state as they have achieved in their imagination, even after they are no longer in a hypnotic state.

Thereafter, people can use their "relaxation sign" whenever they feel stressed, throughout the day, as a way of training their bodies to become calmer in the face of stressful events.

Through hypnotic interactions with their subconscious, people can learn to more clearly identify their stressors and how to cope better with them. This can be an essential step towards healing in people who have buried their stressors deep in their minds because they felt overwhelmed by the prospect of dealing with them. The subconscious can also provide new perspectives regarding ways of dealing better with stress and/or its triggers.

Finally, hypnosis can help improve conditions that worsen our reactions to stress, such as anxiety, depression, insomnia, and obesity.

Takeaway

The use of counseling and hypnosis can help improve greatly our control of our stress reactions.

Copyright Ran D. Anbar

To find a therapist near you, visit the Psychology Today Therapy Directory.

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Wildfire season is upon us and coupled with the extreme drought that much of the United States is experiencing, we have a recipe for a disastrous 2022 wildfire season.

In fact, according to the CDC wildfires are starting earlier, spreading faster, and burning longer than ever experienced in recorded history. If that isn’t enough to keep us up at night, wildfires have also been linked to multiple health concerns including trauma and PTSD, cardiovascular ailments, respiratory illnesses, cancers, and poor sleep. Inadequate sleep, caused by the poor air quality that wildfires create, leaves us even less able to cope with the acute dangers of the wildfires and with managing life itself.

According to the CDC, insufficient sleep has been linked to type 2 diabetes, obesity, cardiovascular disease and depression. (1) A case study on the deadliest wildfires in California shows the negative impact that this type of climate change extreme has on mental health. It also illustrates that mental health outcomes, specifically PTSD, anxiety and depression are dependent on the extent of fire exposure to the individual, as well as pre-existing adversities (especially due to childhood exposures), and general quality of sleep. (2)

In a recent systematic review of multiple sleep studies, ranging over a 9-year period from 2012-2021, sleep disturbances are shown to be highly prevalent with wildfire survivors, and the proximity and the severity of traumatic exposure of the survivor creates an even stronger link. (3)

The case can surely be made that poor sleep and sleep disorders have overwhelming effects on human health. Apart from the errors in judgments when sleep is lacking, the less obvious ramifications are actually more frequent and include accidents, injuries, lower functioning and lessened quality of life, and diminished family well-being. (4)

Insomnia and nightmares rate as the most common sleep issues that affect between 63-72% and 33-46% of survivors respectively. (3) Meanwhile, behavioral changes in children after experiencing a wildfire can include changes in concentration, elevated irritability, sleep changes, and a decline in academic performance. (5)

“Some studies indicate that air pollution increases sleep disturbances by affecting the airways and the brain and the emotional impact caused by wildfires,” explains Dr. Carleara Weiss, a sleep science advisor at Aeroflow Sleep. “In addition, individuals with respiratory difficulties, such as those with obstructive sleep apnea, may have more difficulty sleeping with air pollution. In general, increasing air quality via filtration systems and air cleaners should contribute to better sleep,” Dr. Weiss says.

While we can all understand the environmental impact of wildfires, some of us have also experienced, first-hand, the devastating impact of wildfires physically, emotionally, and economically.

In my recent conversation with retired Federal Smoke Jumper for the US Department of Interior Bureau of Land Management, Todd Jinkins (disclosure: my older brother), I asked him if he ever experienced sleep disturbances as a direct consequence of the smoke pollution that he was exposed to while fighting wildfires.

He responded, “over the course of my twenty-three-year career, I often experienced sleep disturbance from wildfires for a myriad of reasons.” When I asked Jinkins if he was ever given any training on how to improve sleep while on the job, he responded emphatically, “no, nothing, no training or talk of anything like that.”Jinkins went on to describe that, “while we received considerable training about wildland firefighting, fire safety, and parachuting as a smokejumper, we received no training about maintaining our health as a wildland firefighter.” Elaborating, he said, “maintaining your physical health is critical for peak performance as a smokejumper, but mental health is also of critical importance. Recent recognition of high suicide rates among firefights and first responders is bringing this issue into focus.”

PTSD, insomnia and sleep disturbances can continue for a long period after living through a wildfire. Wildfires have been shown to correlate with increased rates of PTSD, depression and generalized anxiety (GAD) and these psychological issues can continue for years after the initial event.

A study on survivors of a wildfire in llia, Greece, concluded that the presence of insomnia was identified in 63% of the survivors, and the majority of them were older females, who had also developed PTSD. Over 50% of the participants also experienced what was described as “fear of imminent death.” (6)

Recent Surge in Wildfires

The hot summer months are projected to be a very dangerous fire season and 2022 continues to be an exceptionally dry year. Typically, wildfire season lasts for a 4 to 5-month period from June to October, but the season has recently extended to a now more common 7 to 8-month period throughout much of the South and Western United States. Along with the intensifying and widening of the fire season in places like California, Idaho, Oregon, Arizona, Nevada, New Mexico, Colorado, Utah and Florida, we are also seeing more intense wildfires as climate change progresses.

In fact, more than half of the 20 largest fires in California’s history took place in the last 5 years. (7) The average amount of acres burned annually by wildfires has been steadily increasing since the 1950’s. In the 1950s, experts recorded 3000 acres burning. The number today is more like 300,000 acres. Prior to 1970, there were no megafires (fires that burned more than 100,000 acres). (8)

The current extreme dry weather pattern is also intensifying across parts of the West in California, Nevada, Utah, New Mexico, Texas, Oklahoma and Colorado. (9) California has had the driest January-April on record and Nevada and Utah rank this same period the 3rd driest in a four-month period since records began. (10) As of May 17, 2022, more than half of the lower 50 States were experiencing drought.Rong Fu, UCLA professor of atmospheric and oceanic sciences, paints a grim picture of what is to be expected with wildfires in the coming years, saying, “I am afraid that the record fire seasons in recent years are only the beginning of what will come.” (11)

We saw more large-scale fires in some regions around the world in 2021 than we have ever seen according to Copernicus Atmosphere Monitoring Service (CAMS) Senior Scientist and wildfire expert, Mark Parrington. As a result, several regions also experienced their highest emissions ever, as specified by data tracked by the Global Fire Assimilation System (GFAS) data that goes back as far as 2003. (12)

Extreme weather, including dangerous lightning storms, strong winds, and high temperatures are all the effects of climate change, and these events are creating an ideal situation for wildfires to start. Although sometimes wildfires occur naturally either by lightning strikes or by spontaneous combustion of dry fuel like sawdust and leaves and the sun’s heat.

North Carolina State University professor Joseph Roise points out that a majority of fires occur because of “human involvement,” such as by castoff cigarettes, arson or neglected campfires. Roise explains, “Human carelessness is the biggest factor contributing to wildfires.” (13)

Tips To Reduce Wildfire Pollution and Improve Sleep

1. Invest in a good quality air filter, and a cleaned and updated HVAC system

When we are talking about improving interior air quality (IAQ), we can filter the air through portable air filters or inside the central heating, ventilation and HVAC systems of a home. Many studies have found a beneficial impact on indoor air pollutants by using a high-efficiency particulate air (HEPA) filter that provides the highest efficiency in reducing pollutants during wildfires.

According to the US Department of Energy, a true HEPA filter should be able to remove 99.97% of airborne particles. Remember that clogged filters cannot do the job that they are intended to do, so be sure to check your filters and replace them more often during prolonged smoke events. Air cleaners should filter at least two to three times the room volume per hour. Using an air purifier for just a few hours can be beneficial because it has been shown to reduce PM2.5 concentration in IAQ by 57%, which also produced a reduction in serum levels of inflammatory markers. And we know how beneficial lowering inflammatory markers is for many health markers, including cardiovascular health. (14)

2. Seal the windows and stay indoors, until air quality is safe

Dr. Weiss recommended staying indoors and closing windows, saying, “use an air cleaner and filtration system and keep the windows closed in your home to improve the air quality and stay indoors.” Once the air quality outside improves in the area, be sure to take the opportunity to air out your home, open the windows and doors, and use fans to help change the air inside the home.

3. Keep your home clean

Reduce chemicals, particulate matter (PM) and volatile organic compounds (VOC) in your home by cleaning your home often and using natural cleaning products when possible.

We know the IAQ is greatly improved when we reduce pollutants in our homes which are often hidden in common household items like beds, rugs, furniture, paint and in household cleaning products. These pollutants include particular matter (PM), (VOC) and chemicals. Prolonged exposure to these substances is associated with cardiovascular disease, respiratory diseases, lung cancer and COPD, (15) and short term exposure can have a negative impact on our sleep. (16)Consider using an organic mattress that is free from harmful allergens and chemicals, and use natural cleaning solutions which can both help to minimize the added chemicals in IAQ. Keeping dust to a minimum by cleaning the floors often with a damp cloth and by using a wet cloth instead of a feather duster can also help reduce the fine particular matter (PM2.5) from dispersing in the air.

4. Make your bedroom a “Clean Room”

If you can’t afford to buy multiple air filters for your entire home, focus on your bedroom for added sleep benefits.

Mary Prunicki, director of air pollution and health research at the Sean N. Parker Center for allergy and & asthma research at Stanford University, recommends creating a single room within a home that can be the “clean room.” (17) Also, be sure to place the air filters away from doors, windows and foot traffic, but don’t put them too close to walls or in the corners of a room where air less readily reaches the unit. (18)

5. Keep added pollution in your home low

Avoid using anything in your home that burns, such as your fireplace, gas logs, candles and incense.

During a period when the air index quality is diminished, only use your vacuum if it has a HEPA filter because vacuuming can actually heighten the particulate matter load in your home, according to Linda Smith, Ph.D. Branch Chief of the California Air Resources Board, because vacuuming can stir up particles that are already in your home and disperse them in the air.

6. Don’t exercise

During episodes of dangerous air index quality, you may want to restrict your strenuous activity and your exercise routine. Most of us breathe through the mouth, not the nose, during exercise or demanding activity. Research shows that nose breathing can be more effective in preventing water-soluble gases, particles and vapors from reaching the lung (19), than mouth breathing. Breathing through the mouth has been shown to increase the dose of pollutants that reach our lower respiratory system.

An experimental study of healthy adults showed that the total respiratory tract deposition of ultrafine particles (diameter <100 nm) was about 5 times greater during moderate exercise than at rest. (20) So you shouldn’t feel guilty about not exercising during this stressful time and instead try some meditation, or simple breath work. You can do that seated with your mouth closed while you gently inhale and exhale through the nose and focus your mind’s attention on gentle breathing.

7. Seek medical attention when in doubt

Dr. Weiss says, “recognize warning signs from your body. Identify signs of intense or dangerous smoke levels, such as sinus congestion, burning eyes, coughing, chest pain, fatigue, and difficulty breathing. Those signs should prompt you to seek medical assistance.”

The Impact of Wildfires on Well-Being

Air quality:

Wildfire smoke is a mix of fine particles (PM2.5) and gases from the burning plants, trees, buildings and other materials. Particulate matter (PM) is one major component of air pollution and is a key term that is often used to describe wildfire smoke. PM consists of both liquid and solid matter that is suspended in the air and is measured by size rather than the chemicals it contains.

According to the EPA, PM2.5 or less pose the greatest threat to health because these fine particles can penetrate the human respiratory tract, enter the bloodstream and impair vital organs. These particles travel into the deeper surface of the lungs while PM10 tends to be larger and coarser particles and are more likely to deposit on the surface of the upper lung area. Both PM2.5 and PM 10 can be inhaled, and both of the deposit sites can induce tissue damage and lung inflammation.

The CDC maintains that wildfire smoke can make anyone sick, but people with asthma, COPD, emphysema, heart disease, and children, pregnant women and responders are especially at risk for the ill effect of wildfires which include:

  • Trouble breathing
  • Asthma attacks
  • Tiredness
  • Headaches
  • Chest pain
  • Increased heart rate
  • Runny nose
  • Wheezing
  • Coughing
  • Stinging eyes
  • Scratchy throat

All of these issues can also affect one’s sleep. Along with the multiple studies that show PM2.5-10 can have a harmful effect on anyone’s sleep, one study looked specifically at how children’s sleep was affected when they were exposed to PM10 or below, and it showed that there were negative effects that included increased sweating while sleeping and trouble initiating or maintaining sleep. (21)

A randomized controlled study on sleep and bedroom air quality shows that when the air quality was improved, with lower CO2 levels, subjects were found to have improved performance on logical thinking the next day and they reported improved sleep quality, less grogginess, greater ability to concentrate, and overall felt better. (22)

Smokejumper Jinkins also cautioned, “most of these causal factors could be experienced by anyone who is in close proximity to a wildfire, but increasingly frequent large wildfire smoke dispersal can affect individuals hundreds or even thousands of miles away from an uncontrolled wildfire.”

When asked about the bill that The House of Representatives recently passed called the Federal Firefighters Fairness Act that creates the presumption that federal firefighters who become disabled with specific diseases (such as heart disease, lung disease, certain cancers, and other infectious diseases) contracted the illness on the job, and will be covered under workers’ compensation and disability retirement if this legislation becomes law, Jinkins said, “although this bill has only been passed by the House, it is encouraging that Congress has recognized the hazards that wildland firefighters face on a daily basis. I am hopeful that this bill becomes law soon to provide critical necessary health treatment.”

Stress:

Along with physical responses to wildfires, we also have common mental responses to the extreme stress that exposure to wildfires creates that include sleep problems, nightmares, anger, lack of concentration, general anxiety, PTSD and grief, to name just a few.

In a recent study of general anxiety disorder (GAD), six months after the Fort McMurray Wildfire in Alberta, Canada, findings show a prevalence between GAD symptoms after a natural disaster like wildfires. These risk factors increased in folks who had experienced any of the following: witnessing the burning of homes during a wildfire, pre-existing anxiety disorder, relocation, and exposure to media coverage of wildfires.

This study also shows that increased problematic substance abuse was associated with elevated GAD symptoms. (23)

Lifestyle Tips for Protecting Against Wildfire Pollution

1. Be like a river: stay hydrated

Drink plenty of water. Water helps the body process and clear harmful chemicals and gunk in our bloodstream and digestive track. It’s helpful to think of our body as a river. Ideally, we want the water to be clear and to move along quickly. If our body’s elimination systems slow down, our river can become a stagnant pond. Our goal is to keep the river moving smoothly so that the water doesn’t stagnate and collect stuff that shouldn’t be there. Staying hydrated is the single most important way to achieve this so that our internal river doesn’t dry up or become stagnant and get clogged up with garbage.

2. Get adequate sleep

Make sleep a top priority in your life as a way to keep your immune system strong and inflammation markers low. (24) Be sure you have a bedroom that is conducive to sleep with good air quality, a bed with a chemical-free and comfortable mattress, a cool environment (67 degrees Fahrenheit or below) and blackout blinds that keep light out so that your circadian rhythms can stay in sync with the sun.

3. Do meditation and breathing exercises regularly

Resiliency has been shown to improve the effects on mental health after experiencing the stress of a wildfire. (2) We know that both mindful meditation and intentional breathing techniques can improve resiliency and increase vagal tone.

Breathing methods like the 4,7,8 method, and resonance breathing, have been shown to help reduce anxiety both over the long term and in more acute stressful situations. (25) Both of these breathing techniques have been studied for their ability to help quell stress and anxiety, and to help us fall asleep or stay asleep.

Full abdominal breathing stimulates full oxygen exchange, which means the productive exchange of outgoing carbon dioxide with incoming oxygen. This action controls the breathing rate and can slow the heart rate and help stabilize blood pressure. It has also been shown that people who suffer from insomnia may have autonomic dysfunction and practicing slow, paced breathing techniques can help enable vagal activity which improves sleep quality. (26)

4. Exercise to improve HRV

When the AQI is good in your area, grab your running shoes and go for a walk, jog or hike to help improve heart rate variability (HRV). HRV is the amount of time between heartbeats and is associated with overall health. As a rule, when we are relaxed and resting the heartbeat is slower and when we are active, stressed or in danger, the heart rate increases. Our breathing correlates to this by increased inhalation signaling action or stress and exhalation signaling rest and repair.

Studies show that the positive influence that exercise has on HRV happens through increased vagal tone and downregulating of the sympathetic nervous system response. This improved HRV corresponds with decreased health problems such as heart conditions, and mental health issues such as depression and anxiety. A study with residents of a nursing home in Mexico City showed that exposure to increased concentration on PM2.5 was associated with autonomic nervous system (ANS) dysfunction in elderly. There was a significant decrease in HRV for every 10ug/m3 increase in same day PM2.5 exposure, and participants who already suffered hypertension were more susceptible to the reduction in HRV induced by the PM2.5. (27)

5. Eat the rainbow

Using food as medicine is always a good option for health since eating is something that we do daily, and food has the ability to affect change in our bodies and minds. Vitamins B (28), C, E (29), D and Omega 3 polyunsaturated fatty acid (PUFA) (30), have all been shown to be protective against damage caused by PM; specifically pulmonary illness and cardiovascular diseases. (31)

Also, an important fact to note is that vitamin D does not naturally appear in optimal amounts in many foods (apart from in eggs, salmon or other fatty fish, and cod liver oil). There are, however, a few foods that have been fortified with vitamin D such as milk, yogurt and cereal. Getting enough sun (our body can itself produce Vitamin D from sunlight) on a daily basis is often the most reliable way to ensure that you are getting the appropriate amount of vitamin D daily. Remember, however, that the fairer-skinned people and those under 50 are better at converting sunshine into vitamin D. Also, if you happen to live in the more northern parts of the world, where the sun’s rays are not strong enough in winter, you’ll want to be sure to supplement your food with vitamin D3, and eat foods like salmon—which has 66% of the daily value for vitamin D, or alternatively consume milk that is fortified with vitamin D.

We know that many fruits and cruciferous vegetables contain high levels of vitamin C, but leafy greens are also a great choice for getting adequate amounts of vitamins C and E, and they are also rich in some B vitamins. So eat plenty of salad, or sauté some bokchoy with garlic and lemon for a dinner.

We can ensure our vitamin E intake is optimal by eating a handful of nuts or seeds daily. Meanwhile cold water, fatty fish and seeds like flax, chia seeds and walnuts all contain good amounts omega 3.

6. Use the Firewise community’s principles of Ready, Set, Go

The Firewise USA program is a national movement that advises homeowners on how to prepare their homes to survive the effects of wildfires. It is part of California’s effort to ensure communities are prepared against wildfire. Ready, Set, Go is the three-step plan that Firewise recommends for all at-risk property owners and residents to follow in order to be ready for wildfires.

  • Be Ready: Create and maintain defensible space and harden your home against flying embers.
  • Get Set: Prepare your family and home ahead of time for the possibility of having to evacuate. Ensure that you have a plan of what to take and where to go
  • GO!: When wildfire strikes, go early for your safety. Take the evacuation steps necessary to give your family and home the best chance of surviving a wildfire.

Jinkins recommended the Firewise principles, saying, “it is critical that homeowners abide by these principles. Over the course of my career I often witnessed situations where residents waited too long to evacuate or refused to evacuate. This puts firefighters and residents in hazardous situations as late fleeing residents often clog access routes for fire responders. Residents who refuse to evacuate can find themselves in situations that quickly overwhelm them, requiring firefighters to endanger themselves in attempting to rescue these people.”

Jinkins’ final words on wildfire preparation were, “don’t put yourself or firefighters at risk by trying to “ride out” an approaching wildfire.”

State-Wide Resources

California

Colorado

Florida

Idaho

Nevada

New Mexico

Oklahoma

Oregon

Texas

Utah

North East

Other Resources

Last Word From Sleepopolis

Just a reminder that we are not medical experts. Anyone who is experiencing profound sleep problems associated with poor air quality from wildfires (or for any other reason) should seek medical advice.

Sleep is an essential ingredient of a healthful lifestyle and is the third pillar of health (32). When the quality of sleep is impaired, there are a multitude of health consequences that often follow. Be proactive when considering how to set up your home for wildfire season and stay informed as to what your local air quality index is so that you can stay prepared and safe during wildfire season.

References

  1. Sleep and Sleep Disorders. CDC, USA Center for Disease Control, www.cdc.gov/sleep/about_sleep/chronic_disease.html
  2. Silveira, Sarita et al. “Chronic Mental Health Sequelae of Climate Change Extremes: A Case Study of the Deadliest Californian Wildfire.” International journal of environmental research and public health. Feb. 2021.
  3. Ravinder Jerath et al. Self-Regulation of Breathing as a Primary Treatment for Anxiety. Applied Psychophysiology and Biofeedback. June 2015.
  4. Institute of Medicine (US) Committee on Sleep Medicine and Research; Colten HR, Altevogt BM, editors. Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem. National Academies Press (US). 2006. 3, Extent and Health Consequences of Chronic Sleep Loss and Sleep Disorders. www.ncbi.nlm.nih.gov/books/NBK19961/
  5. To, Patricia et al. “The Impact of Wildfires on Mental Health: A Scoping Review.” Behavioral sciences (Basel, Switzerland). Sep. 21, 2021.
  6. Psarros, Constantin, et al. Insomnia and PTSD one month after wildfires: Evidence for an independent role of the “fear of imminent death”. International Journal of Psychiatry in Clinical Practice. 2017.
  7. NASA Earth Observatory (September, 2021). What’s Behind California’s Surge of Large Fires. earthobservatory.nasa.gov/images/148908/whats-behind-californias-surge-of-large-fires
  8. Kasha Patel, Nasa Earth Observatory (December, 2018). Six trends to know about the season in the Western U.S. climate.nasa.gov/ask-nasa-climate/2830/six-trends-to-know-about-fire-season-in-the-western-us/
  9. The National Center for Environmental Information (May 17, 2022). US Drought Monitor Update. droughtmonitor.unl.edu
  10. The National Center for Environmental Information (April,2022). Assessing the USA climate in April 2022, www.ncei.noaa.gov/news/national-climate-202204
  11. Rong Fu, UCLA professor of Atmospheric and Oceanic Sciences. newsroom.ucla.edu/releases/frequent-wildfires-human-caused-climate-change
  12. Copernicus Atmosphere Monitoring System (December,2021). atmosphere.copernicus.eu/wildfires-wreaked-havoc-2021-cams-tracked-their-impact
  13. Andrew Moore. (December,2021). NC State University College of Natural Resources. cnr.ncsu.edu/news/2021/12/explainer-how-wildfires-start-and-spread/
  14. Chen, Renjie et al. “Cardiopulmonary benefits of reducing indoor particles of outdoor origin: a randomized, double-blind crossover trial of air purifiers.” Journal of the American College of Cardiology. 2015.
  15. Li, Tao et al. “Fine particulate matter (PM2.5): The culprit for chronic lung diseases in China.” Chronic diseases and translational medicine. Aug. 28, 2018.
  16. Liu, Jianghong et al. “Air pollution exposure and adverse sleep health across the life course: A systematic review.” Environmental pollution (Barking, Essex : 1987). 2020.
  17. Stanford researchers offer practical tips to mitigate harm from wildfire smoke, (July,2021) news.stanford.edu/2021/07/07/tips-protect-wildfire-smoke/
  18. Washington State Department of Health, Improving Ventilation and Indoor Air quality during Wildfire Smoke Events (August,2015). doh.wa.gov/sites/default/files/legacy/Documents/Pubs//333-208.pdf
  19. Lizal, Frantisek et al. “The effect of oral and nasal breathing on the deposition of inhaled particles in upper and tracheobronchial airways.” Journal of aerosol science. 2020.
  20. Daigle, Christopher C et al. “Ultrafine particle deposition in humans during rest and exercise.” Inhalation toxicology. 2003.
  21. Abou-Khadra, Maha K. “Association between PM₁₀ exposure and sleep of Egyptian school children.” Sleep & breathing = Schlaf & Atmung. 2013.
  22. Strøm-Tejsen, P et al. “The effects of bedroom air quality on sleep and next-day performance.” Indoor air. 2016.
  23. Agyapong, Vincent I. O., et al. “Prevalence Rates and Predictors of Generalized Anxiety Disorder Symptoms in Residents of Fort McMurray Six Months After a Wildfire.” Frontiers in Psychiatry. 2018.
  24. Mullington, Janet M et al. “Sleep loss and inflammation.” Best practice & research. Clinical endocrinology & metabolism. 2010.
  25. Jerath, Ravinder et al. “Self-regulation of breathing as a primary treatment for anxiety.” Applied psychophysiology and biofeedback. 2015.
  26. Tsai, H J et al. “Efficacy of paced breathing for insomnia: enhances vagal activity and improves sleep quality.” Psychophysiology. 2015.
  27. Holguín, Fernando et al. “Air pollution and heart rate variability among the elderly in Mexico City.” Epidemiology (Cambridge, Mass.) 2003.
  28. Fiorito, G et al. “B-vitamins intake, DNA-methylation of One Carbon Metabolism and homocysteine pathway genes and myocardial infarction risk: the EPICOR study.” Nutrition, metabolism, and cardiovascular diseases. 2014.
  29. Possamai, Fabricio Pagani et al. “Antioxidant intervention compensates oxidative stress in blood of subjects exposed to emissions from a coal electric-power plant in South Brazil.” Environmental toxicology and pharmacology. 2010.
  30. Romieu, Isabelle et al. “The effect of supplementation with omega-3 polyunsaturated fatty acids on markers of oxidative stress in elderly exposed to PM(2.5).” Environmental health perspectives. 2008.
  31. Mozaffarian, Dariush et al. “Effect of fish oil on heart rate in humans: a meta-analysis of randomized controlled trials.” Circulation. 2005.
  32. Castillo, M. “The 3 pillars of health.” AJNR. American journal of neuroradiology. 2015.
Karri Jinkins

I’m Karri Jinkins; freelance writer, certified Ayurvedic Medicine Health Counselor, and a co-founder of the Brains & Bellies podcast, based in New York City.

I work with people using the techniques of Ayurveda, nutrition, yoga and meditation to help them improve their health and live a better connected life. I am a contributing author of the book, Yoga Sadhana for Mothers, and I have written for various online publications, including the Huffington Post.

When I’m not working, you can find me boogie boarding with my husband and son while we try to coax our bird dog into the water with us.



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The ramifications of sleep deprivation offer strong support to the view that sleep doesn’t have just one biological purpose but in fact, through its complexity, is an important contributor to the proper functioning of nearly all of the systems of the body. Prestige takes a closer look at the science behind – and the importance of – shut-eye

While it feels like a luxury, we spend roughly one-third of our lives sleeping, and it’s an important part of our daily routine for mental and physical wellness. Quality of sleep, the optimum duration of sleep, and sleeping at the right time are as essential to our survival as food and water; it affects our brain function, metabolism, immunity, heart, lungs, muscles, and mood. And while for some it is a peaceful, positive, and even reconstructive part of our day, it eludes many others – with one in three Thais reporting a lack of sleep, and 19 million Thais experiencing sleep disruption, known by the medical term of ‘insomnia’. So how do we improve our sleep, and in turn our quality of life?

Despite everyone needing sleep, the reason for its evolution is unknown. What we do know is that without it, our bodies are unable to operate. Research has shown that people who suffer from chronic sleep disturbance are more prone to diabetes, cardiovascular disease, high blood pressure, obesity, and depression. Until relatively recently sleep was thought of as passive, a period of time we lay dormant or unconscious until it was time to awake again. However, studies starting in the 1970s showed that our brains are remarkably very active.

In order to get a good night’s sleep, it is firstly important to understand the mechanisms behind it. The human body is a fastidiously engineered – and highly complicated – system and even during rest, it is hard at work to ensure our continuation in life upon awakening. An intricately balanced cocktail of hormones and neurotransmitters – chemicals that communicate between nerve cells – are released to send signals to different parts of the brain that control drowsiness and arousal.

Two distinct systems, the circadian rhythm and homeostasis, work symbiotically to govern your sleep. The circadian rhythm – also known as your biological clock – tells you when you will sleep and awaken based on environmental cues such as light and temperature. It is based roughly on a 24-hour clock and instructs your body to release neurotransmitters and hormones such as melatonin at night. Meanwhile, homeostasis dictates your need for sleep and its intensity – the longer you’re awake, the more deeply you’ll sleep.

There are two types of sleep: rapid eye movement (REM) and non-rapid eye movement (non-REM), which are related to neuronal and brainwave activities. In a typical sleep period, you will transition through four different stages of sleep.

As you start to doze off, you enter stage one non-REM, a light, short sleep that lasts a few minutes and which is characterised by muscle relaxation and twitching, a slower heart rate, breathing, and eye movements. Your brain waves start to ease from their daytime patterns as you prepare for the next stage.

You spend at least half of your sleeping time in repeated cycles of stage two non-REM. At this stage, your heartbeat and breathing slow further and your muscles relax more, while your body temperature drops and eye movements completely stop. Your brain wave activity continues to lessen but there are still small bursts of electrical activity.

Stage 3 non-REM occurs during the first half of the night and is the deep sleep that makes you feel refreshed in the morning. This is the most relaxed your body is; heart rate and breathing levels are at their lowest and brain waves are identified by a unique pattern called ‘delta waves’.

how to sleep

After the third stage comes REM sleep, usually 90 minutes after you first fall asleep. It is marked by fast side-to-side eye movement behind your eyelids. Your brain waves become mixed in frequency, more like when you’re awake. Your arm and leg muscles become paralysed, and you tend to dream during this period. Your breathing and heartbeat also become fast and irregular and increase to a rate more like wakefulness.

When the stages of sleep are disturbed regularly it can drastically affect our health, our emotions, and our appearance. Insomnia is an issue that has affected most people in their lives at some point, we regularly traverse the globe and temporary jet lag is one of the less desirable effects of crossing timezones, but some suffer it chronically. There are many factors – physical, mental, medical and environmental – that can cause disruptions and also specific sleep disorders, for example sleep apnea, that directly prevent sleep or affect sleep quality. While some will require medical intervention, like those with illnesses such as an overactive thyroid gland or severe depression, or people on certain medications, there are science-backed strategies to help those with insomnia.

Firstly, clean up your sleep hygiene by improving your sleeping environment, as suggested by the Sleep Society of Thailand. Tossing and turning, staring at your phone, watching the clock turn later and later, calculating how much sleep you’ll get before the alarm goes off – sound familiar? Blue lights from phones, laptops and digital devices can prevent us from releasing melatonin, meaning our bodies don’t know when to fall asleep. Remove TVs, stop looking at your digital devices an hour before bedtime, and keep your room dark with blackout curtains to eliminate light pollution. The optimum room temperature is around 18 degrees Celsius, but you can adapt it to what works best for you, and if you are a light sleeper invest in some good earplugs and a white noise machine to drown out city sounds.

Next, work on your scheduling. If you’re a coffee-lover, a daily morning ritual for many, try to limit your caffeine and don’t drink it any later than noon. Alcohol can also ruin plans for a good night’s sleep, so if you do enjoy a hearty Burgundy or smokey Scotch with your dinner and wish to imbibe, ensure that it’s a few hours before your bedtime. Be sure to exercise, as many studies have shown that incorporating physical activity reduces sleep onset, meaning it’ll take you less time to fall asleep. Finally, try to head to bed at the same time every day; turn it into a pleasurable experience with silk pyjamas and pillows and a soothing body lotion (Byredo makes beautifully aromatised moisturisers).

If you still find that you’re not able to nod off, there are some sensorial tools to soothe your mind and body for slumber. Mindfulness and meditation practice has long been hailed as a marvel to calm the mind and allow us to focus on the present. This is particularly useful for those with anxiety or depression and there are apps, such as Calm, available that can guide you through the process to the sounds of beach waves or tropical rain. Aromatherapy is another method offering insomnia relief and a spritz of lavender, chamomile and neroli blend has been shown to improve sleep.

Having tried everything and you’re still unable to sleep, it could be an indicator of another issue such as sleep apnea, hormone imbalances, or nervous disorders. Consult with medical professionals at a sleep clinic such as the Sleep Disorder Centre at Bumrungrad International Hospital in Bangkok, where a team of specialist doctors can evaluate your sleep and what could be causing your insomnia.

Rest assured that there are a plethora of options to support your repose. So, tonight, slip into your 600-thread-count Egyptian cotton sheets, allow your eyelids to get heavy, and drift away knowing you will awaken to a healthier, happier future.



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International Yoga Day 2022: 5 Yoga poses to relieve stress and rejuvenate mind
Image Source : FREEPIK

International Yoga Day 2022: 5 Yoga poses to relieve stress and rejuvenate mind

Annually International Yoga Day 2022 is celebrated on June 21 to educate people about Yoga's importance and the pivotal role it plays in leading towards a healthier lifestyle by rejuvenating our mind and body. In recent years, mental diseases of various kinds have become a serious worldwide health burden. An increase in the incidence of anxiety and depression is being attributed to unhealthy lifestyles, poor eating habits, and increased work-related stress. People with poor mental health can reap rich and long term benefits by practicing Yoga into their everyday life.

Yoga is beneficial to both mental and physical wellness. It balances our emotions and harmonizes our body and mind. It's evident that yoga can help people with depression, anxiety, and Attention-Deficit/Hyperactivity Disorder (ADHD). Stress leads to most lifestyle diseases. Yoga is a scientific approach that helps people cope up with stress & anxiety. Yoga also helps senior people with minor memory loss, it improves their memory, sleep, and overall quality of life.

Below are the best Yoga Asanas to help deal with mental health, stress & anxiety:

Balasana

Excellent for relieving stress and anxiety, this pose involves curling up into a ball with your knees tucked under you and your chest near the mat. Keep your arms out in front of you and rest your forehead on the mat. Stay in that position for at least 10 deep breaths.

Anulom Vilom

It's a specific type of pranayama, or controlled breathing, in yoga. It involves holding one nostril closed while inhaling, then holding the other nostril closed while exhaling. The process is then reversed and repeated. Doing this can bring better balance to your nervous system and less stress response and activity over time.

Vriksasana

Take one foot and place it above the thigh of the supporting leg. Vriksasana is an advanced mountain pose, intended to improve the yogi's balance and concentration. It also helps in strengthening the balancing muscles of our legs.

Shashankasana or Child’s Pose:

This asana re-energises your entire body by stimulating your neurological system. This asana is essentially a resting position that resembles a fetal position for a child. It's done by bending forward till the chest reaches the thighs and the forehead contacts the ground while sitting on the knees. Forward-stretching arms The performer will feel a sense of mental, bodily, and emotional comfort come upon him or her if executed with precision on a regular basis. This asana, like the majority of yoga asanas, should be done on an empty stomach or at least six hours after eating. This asana should be avoided by persons who have high blood pressure or back pain.

Bhujangasana

It is a reclining back-bending asana in hatha yoga. Begin by lying flat in your stomach and lift your upper body. Bhujangasana is said to help relieve stress and it strengthens your arms, shoulders, and upper back.

Savasana

Even if you want to opt-out of every other pose, please don't miss out on this one as it simply involves laying down on your mat with your eyes closed. But from this small, deliberate movement come big changes for your stress levels. 

Hasta Utthanasana:

People with high blood pressure, asthma, sinusitis, infertility, and osteoporosis are said to benefit from this yoga position. As a relaxation method, it also aids in the relief of mild depression and the treatment of insomnia. To do this stance, keep your back straight. As you inhale slowly, raise your hands from the front to over your head. Bend backwards from the upper back and hold the position while breathing normally.

Vipareetakaraniasana:

One of the best yoga asanas for boosting blood circulation to the head is this inverted stance. It aids in the reduction of anxiety, the treatment of depression, and the prevention of sleeplessness, as well as the regulation of blood flow. You can accomplish this stance by resting flat on your back. Keep your legs together as much as possible. Raise the legs, buttocks, and trunk while breathing, and support the hips on the palm. The trunk is angled to the ground at a 45-degree angle. In this position, breathe normally. Exhale while lowering the legs over the head and keeping the hands down. Bring the spine and legs down to the floor.

-With inputs from Dr. K. Shanmugam, Asst Chief Medical Officer, Jindal Naturecure Institute



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To the uninitiated, yoga may seem like little more than a way to contort the body into unnatural poses. But in actuality, the poses are just a very small aspect of what is essentially a full-spectrum spiritual practice. Breathing is the key component, and asana, or poses, represent only a single fraction of the whole piece that is yoga. Breath awareness is called pranayama.

The very meaning of the word yoga is "to yoke, to bring together into union." The practice of yoga is about the blending of opposites, and the achievement of unity of body and mind via the combination of effort and surrender.

In many yogic texts yoga is said to restrain fluctuations of the mind.Yoga practitioners learn to still their minds and stretch their bodies through a blend of perseverance and non-attachment. This allows for internal transformation and connection to be experienced.

Although many modern advertisements depict yoga with fashion models putting their bodies into complicated handstands, the practice is a very old one which has offered wisdom and supported the human race for thousands of years. Within that wisdom is a very potent secret: breathing.

Asana practice or doing the poses is really a means to an end. The reason we move the body in every possible direction with a combination of moves is so that we can connect with and open our channels of energy. The more open these channels are, the stronger our cells and organs are, and the better our overall health and well-being will be.

Opening the energy channels also increases the amount of prana or vital life force energy that is flowing through our bodies. It is prana that is the most important part of the physical practice of yoga, and not so much the poses themselves. The deep, intentional breathing which accompanies the poses removes energetic blockages and serves to purify the body, increasing prana flow.

But it’s important to note that not all breathing increases prana. For example, shallow, short, chest breaths actually trigger the body’s stress response, and actually deplete energy. But when you breathe deeply and with your full body, you can enter the flow, open energy channels and increase prana.

Most of us are enmeshed in our busy lives, too stiff and fixed mentally and physically for only deep breathing to have any positive effect. This is where asana comes in. The physical movement of the asansa breaks this stiffness and makes us more flexible, which allows for the flow of energy through the entire body. Each physical movement in the asana is intended for the purpose of supporting the movement of energy through the body.

One can practice as many yoga poses. But if deep breathing isn’t taking place, the practice will not benefit the body. Breathing is what causes the movement of energy and what helps the body relax. An already-stiff body that tries to shape itself into different poses will only injure itself. But when we breathe deeply, we open ourselves to feel more emotions, as well as synchs us in tune with what’s happening in our bodies. Breathing deeply in yoga actually helps avoid injury.

Deep breathing also allows us to experience our true essence. The flow that the steady in and out action of breathing creates stimulates a transformation in the body and mind, purifying and cleansing them so that our true essence shines forth. Circulation is increased, hormonal balance is cultivated, the organs are regenerated and the nervous system is pacified.

Yoga is intended to be far more than just a good physical workout. Breathing deeply allows us to access our transformative power. It opens us up to yoga’s ability to rejuvenate and refines our minds and bodies. Finally, deep breathing helps us find our way to unity.

Benefits of yogic breathing include:

  • Reduced stress, anxiety, and depression

  • Increased calm and relaxation

  • Lowers cortisol in the body

  • Stabilizes and lowers blood pressure

  • Aids with insomnia and sleeplessness

  • Improves core strength

  • Expels carbon dioxide and increases oxygen

  • Helps manage irritable bowel syndrome

To summarise - practicing deep yogic breathing through the nose, whether on the mat in a flow practice, meditating, or just to chill out at your desk, brings with it a myriad of benefits to the body and mind. One of the things we love about yogic breathing is exactly what we love about the practice of yoga in general: it benefits everybody and is available to everyone, right now.

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It’s no secret that when you’re pregnant, sleep can be more difficult. Early pregnancy insomnia, difficulties getting comfortable, and the frequent late-night pee stops can all make it difficult to get enough rest, even when you really need it.

As your pregnancy progresses, you might also find that you start snoring.

But it turns out there is one more thing that makes getting enough quality rest tough too: sleep apnea, a condition that researchers estimate may affect as many as 26 percent of all pregnancies.

Obstructive sleep apnea is a condition where your breathing stops repeatedly while you sleep, disrupting your sleep.

It occurs when your upper airway — including the base of your tongue and soft palate — gets either partially or completed blocked or collapses during the night, pausing your breathing for 10 seconds or longer.

This occurs hundreds of times throughout the night. When your breathing restarts, you might snore loudly or even gasp or choke in your sleep.

Hormonal changes can lead to sleep apnea during pregnancy.

Higher levels of hormones, for example, can cause the mucus membranes in your nose to swell, making you feel more congested than usual — which in turn, can lead to snoring and sleep apnea.

Higher levels of progesterone, another hormone, also activate muscles, which can relax your airway and contribute to sleep apnea.

In addition, as you gain weight during your pregnancy, it can put more pressure on your airways, making it more difficult to breathe at night.

Your developing uterus and baby also put pressure on your lungs, reducing your air volume and increasing your breathing rate.

You are also less likely to sleep on your back as your pregnancy progresses, but that too increases the risk of sleep apnea.

Obstructive sleep apnea is a sleep disorder because it disrupts the quality of your sleep. As a result, if you have sleep apnea, you likely feel extra fatigued and groggy the next day. This is because each time your breathing pauses, you will partially wake up to make yourself breathe again — meaning you don’t sleep as deeply.

For you

In general, when left untreated, sleep apnea starts to take a toll on your overall health because when your breathing pauses, the oxygen level in your blood drops, and your heart rate increases.

That’s why the condition, even when you’re not pregnant, can raise your risk for or contribute to several other health conditions, including:

But during pregnancy specifically, sleep apnea can raise y

our risk of gestational hypertension (high blood pressure) and gestational diabetes.

Research has also shown that it could lead to:

For baby

Because pauses in breathing with sleep apnea can cause surges in blood pressure, it can cause changes in your blood vessels, reducing the volume of blood pumped by your heart. This can compromise the blood flow to your baby via the placenta, leading to drops in the baby’s oxygen levels too.

This can cause your baby’s heart rate to drop or acidosis. It can also contribute to fetal growth restriction, a condition where your baby doesn’t grow in-utero as expected, leading them to be smaller than their gestational age.

When your sleep is disrupted during pregnancy, it can also lower the amount of growth hormone released, leading to not only growth problems but also developmental issues. It can also increase the risk of preterm birth, as well as health problems or even the death of your newborn baby.

Any pregnant person can develop obstructive sleep apnea.

However, the risk is higher if you have obesity, gain weight too quickly during pregnancy, or have gestational diabetes. You are also more likely to develop it if you have a deviated septum or a wider neck.

Sleep apnea will generally make you feel more tired, groggy, or irritable in the morning.

Other symptoms you might notice include:

Your partner or anyone who sees you sleep might also notice you’re snoring more loudly, may witness you gagging or choking in your sleep, or may even notice that you stop breathing for 10 seconds or more at a time.

If you or a loved one think you have sleep apnea during your pregnancy, it’s important to mention it to your OB-GYN or healthcare professional.

Your doctor will ask you about your symptoms, then likely evaluate your mouth, nose, and throat.

They might also refer you to a sleep specialist, who can run a sleep study — or polysomnography — to measure things like your airflow, breathing patterns, and blood oxygen levels while you sleep.

This will help them determine the severity of your sleep apnea and develop a treatment plan that will work for you.

Treatment will depend on the severity of your sleep apnea and your symptoms.

Your doctor will likely recommend you start with adhesive breathing strips, which help open up your nostrils to help you breathe while you sleep.

They might also recommend tips to help reduce any nasal congestion you’re having, including:

  • saline sprays
  • saline rinses
  • humidifiers in the room where you sleep

In some cases, they might also recommend an over-the-counter decongestant that is safe to take during pregnancy — but be sure not to take any medication by yourself without running it by your doctor.

They might also recommend some dietary changes to help you gain weight at a healthy rate throughout your pregnancy.

In more serious cases of sleep apnea, they might prescribe:

CPAP machines are generally covered by insurance and are machines that require that you wear a mask over your nose and mouth while you sleep. This mask provides you with a gentle, continuous flow of air to help keep your airways open so you can breathe without disruption.

If your sleep apnea isn’t severe, your doctor will probably recommend some tips for you to try at home to reduce your sleep apnea before prescribing something like a CPAP machine.

These can include:

Sleep positions

Sleeping on your back can make sleep apnea worse. That’s why your doctor will recommend you sleep on your left side during your pregnancy.

If this isn’t your usual sleeping position — or you keep waking up to find that you’ve rolled on your back in your sleep — consider getting a body pillow or pillow wedge to help you feel more comfortable on your side.

You can also try putting something behind your back — like a tennis ball taped to your back or a hard book next to you in bed — to try to remind yourself not to roll into the wrong position.

Healthy eating choices

Gaining weight at a doctor-recommended pace can help reduce your risk of developing sleep apnea, which is why it’s important to focus on nutritious foods that keep you full — rather than snacks — while you’re pregnant.

If you’re gaining weight too quickly or feeling unsure about what you can and can’t eat during pregnancy, talk with your doctor. They’ll be able to help make some recommendations.

Wear nasal strips

As mentioned, over-the-counter nasal strips can be very effective at keeping your airways open and clear while you sleep, reducing your sleep apnea and snoring.

In general, with treatment, sleep apnea can be improved, which will reduce your risk for longer-term health complications.

Does it go away after pregnancy?

It depends.

Research suggests that sleep apnea improves or resolves completely after pregnancy — especially if you didn’t have it before you got pregnant.

Sleep apnea tends to improve with weight loss in general, so as your uterus shrinks back down to its typical size and you lose some of the extra weight of pregnancy, you may see improvement.

If you don’t, let your doctor know and they can go over long-term treatment options with you.

Does it affect the baby?

It’s unclear what the long-term effects of sleep apnea might be on babies after they’re born, but some smaller studies have suggested that there might be some longer-term consequences.

For example, one older study found a correlation between kids born to moms with sleep apnea and lower social development scores, while another found shorter telomere lengths in their DNA, which can sometimes lead to age-related disease.

However, further research is needed before we’ll know for sure what long-term effects there might be on the baby.

Sleep apnea can develop in pregnancy, especially as your baby grows in your uterus and puts pressure on your lungs and you gain baby weight. Your hormones, too, can increase your risk of developing sleep apnea.

This can put you at risk for a number of health complications, including gestational diabetes, preeclampsia, preterm birth, prolonged labor, or an unplanned c-section. It can also put your baby at risk of not growing and hitting gestational milestones.

The good news is that there are treatments you can try, including nasal strips and CPAP machines. The condition might also improve after your baby arrives.

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This article originally appeared on Cannabis.net and has been reposted with permission.

Attention deficit hyperactivity disorder (ADHD) drugs are extremely popular in high school and college campuses around the country.

These medications, such as Adderall, Ritalin, and Concerta, have gained the reputation of being “study drugs”. While originally intended to treat the effects of ADHD, these medications are illegally making their way through campuses, and these dangerous, addicting drugs are in the hands of young adults even without prescriptions or an ADHD diagnosis.

Can CBD Be Used To Treat ADHD Symptoms?
Photo by Katja Kircher/Getty Images

Kids get these drugs from family members, friends, or black market dealers. Unknowingly, a great deal of them, as well as adults, find that there is recreational benefit to mixing ADHD drugs with marijuana. Combining ADHD drugs with weed can surely bring about a euphoric and blissful feeling, but at what cost?

Adderall

Adderall is the most widely used prescription drug for combating attention deficit hyperactivity disorder (ADHD). This stimulant is notorious for its addictive properties, which has even been compared to meth.

After all, Adderall is essentially amphetamine, which is the chemical foundation for methamphetamine. Adderall is a combination of amphetamine and other chemicals yet it works in the brain in the same way meth does. It has been known to induce terrible side effects on its own including but not limited to:

  • Difficulty breathing
  • Chest pain
  • Hostility
  • Aggression
  • Lightheadedness
  • Seizures
  • Changes in eyesight
  • Nausea
  • Stomach pain
  • Increased heart rate
  • Difficulty sleeping

And many more.

However, Adderall continues to be one of the most abused drugs in the United States. Many claim that Adderall makes them feel good, which it does so temporarily because it increases the levels of norepinephrine and dopamine in the central nervous system. Adderall can also cause the body to produce abnormally high levels of dopamine, which is responsible for the feel-good reward mechanism in the brain, causing people to easily get addicted to it.

Adderall is an upper, while marijuana is a downer. Unfortunately, mixing these two is never recommended yet this hasn’t stopped people from doing so, in a combination sometimes called weederall.

Ritalin

Ritalin is another popular ADHD drug that works similarly to Adderall. It’s also a central nervous system stimulant. However, it has unfortunate side effects, which include:

  • Paranoia
  • Numbness in toes or fingers
  • Hostility
  • Paranoia
  • Aggression
  • Hallucinations
  • Chest pain
  • Difficulty breathing
  • Excessive sweating
  • Increased heart rate
  • Mood swings

And much more. The same is true for Concerta or other ADHD medications.

prescription drugs
Photo by James Yarema via Unsplash

A Dangerous Cocktail

Consuming marijuana does have interactions with other drugs in the human body, and ADHD medications are no exception. It’s known that these drugs stay in the system anywhere from up to 24 hours long, so one would have to stay off limits from the drug for up to 3 days for it to be completely eliminated and be safe enough to consume weed.

RELATED: Marijuana Users With ADHD Use Less Prescription Drugs

Some users may find that while they are able to make use of the cognitive benefits offered by ADHD medications, marijuana is effective in tapering out the side effects of the drug such as irritability or insomnia. It can even provide a blissful, euphoric high but the risks simply outweigh the rewards. But no matter how safe some people claim it to be, there is always a huge risk involved when combining marijuana with other substances.

One is a stimulant, the other is a depressant. While there is a dearth of studies examining the dangers between Adderall and weed, the data we have on each of these medications is sufficient to advice against it.

This is what can happen when you mix both marijuana and ADHD drugs at the same time:

  • Extreme stimulation: The heart rate can increase to dangerous levels, which is bad enough for people who already have existing heart conditions. While some people’s cardiovascular systems can handle it, this can be a devastating occurrence for others and it can lead to permanent heart problems or even death.
  • Arrythmia: Irregular heart rate and arrythmia can occur as a result of mixing the two drugs. One can easily overdose on Adderall when you add marijuana to the mix.
  • Existing mental health problems can worsen: For anyone who already struggles with ADHD, schizophrenia, anxiety, or just about any other mental disorder, mixing the two can result in delusions and hallucinations — not the fun kind.
prescription drugs cannabis
Photo by FatCamera/Getty Images

RELATED: Is Mixing Cannabis And Prescription Drugs A Good Idea?

Marijuana is a medicine that works best alone in the human body. We have endocannabinoid receptors that bind to the molecules in the plant, working their healing properties when we consume THC, CBD, or a combination of both in any way. Whether you mix it with other relaxants or stimulants such as ADHD drugs, it can cause unwanted effects on the human body — even at supposedly safe dosages — that can lead to death. So just because your friend is having a great time mixing marijuana with ADHD drugs doesn’t mean that it would have the same effect on you.

These days, there’s so much hype about marijuana because it’s widely used and considered among the world’s safest medical and recreational drugs. At the end of the day, its safety is based on how it’s used, and when you put other meds in the mix, it may no longer have the same safety profile compared to its use alone.

This article originally appeared on Cannabis.net and has been reposted with permission.

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To fight excess stress and its possible side effects it is important to try some simple techniques to keep it at bay  taking a break breathing and meditating Eating well and getting ample workout can also help beat stress

To fight excess stress and its possible side effects, it is important to try some simple techniques to keep it at bay – taking a break, breathing and meditating. Eating well and getting ample workout can also help beat stress.

Photo : iStock

New Delhi: Let’s admit it – stress is an underrated health condition that in truth warrants urgent medical attention. An individual who is stressed out not only feels drained but also fails to execute the basic tasks of the day. On the one hand, it is normal to feel stressed out once in a while owing to work, academic or personal pressures. However, when the same becomes chronic and does not get better with time, it can contribute to a number of problems – sometimes it may even wreak havoc on health resulting in chronic diseases.

How does stress affect health?

On busy days due to the high production of cortisol, stress levels surge to unsafe levels which can be extremely harmful to the body. This could manifest in various ways and can even make one feel particularly sick.

To be on the safer side, one needs to be aware of the subtle signs that the body may give to show that stress levels are higher than normal. Read on to know the key symptoms of extremely high stress levels:

  1. Weak immune system
  2. Difficulty while trying to make decisions
  3. Feeling overwhelmed
  4. Chronic anxiety
  5. Upset stomach
  6. Difficulty in relaxing
  7. Avoiding people
  8. Low energy levels
  9. Changes in appetite
  10. Headaches
  11. Acne
  12. Insomnia
  13. Feeling breathless
  14. Feeling agitated too easily
  15. Worrying too much
  16. Excess sweating
  17. Chronic pain
  18. Rapid heartbeat
  19. Changes in libido
  20. Clenched jaw
  21. Difficulty in trying to focus

To fight excess stress and its possible side effects, it is important to try some simple techniques to keep it at bay – taking a break, breathing, and meditating. Eating well and getting ample workouts can also help beat stress.

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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For Megha, it's a persistent lack of energy. Joint and muscle pains make Shekhar (51) feel 20 years older. Govind finds himself trapped within loops of anxiety spirals he hadn't known before 2020.
Gnawing headaches like a bad migraine, dizziness and palpitations, and an inability to recall things are some of the other, and among the most common, complaints that young and middle-aged Indians with no history of these ailments have been going to doctors with.
There's just one plausible answer. These are some of the known symptoms of long Covid which, according to recent studies and a growing body of evidence, appears to be much more common than believed earlier. These are also the symptoms easily ignored by unsuspecting patients. After all, the Covid-19 infection resolved itself months - or by now, years - ago.
For many "long-haulers", the after-effects of Covid have been debilitating, though they emerged from the infection relatively unscathed from the time the novel coronavirus was actively colonising cells in their bodies.
Megha Singla (41), a travel agent in Gurgaon, is one of them. She was diagnosed with Covid-19 in October 2020 and her illness was mild, with symptoms that subsided within a week. But she has been forced into a restrictive "new normal" since. "I used to do yoga every day. Now, I can hardly do breathing exercises for a minute. I got better in seven days after Covid but never regained my strength. I have difficulty sleeping and struggle to remember things sometimes. It's as if a part of my memory has been erased," Singla, who is fully vaccinated, told TOI.
Vipin Kumar, 29, was infected in May 2020. He had the "moderate" version of the illness - fever, cough, fatigue, and loss of smell and taste. His recovery didn't take long but he hasn't felt like himself in the last two years. "I feel exhausted quickly. I've also been suffering from stomach ailments. I can't remember things... I don't understand why I have long Covid because I had no comorbidities," the accountant based out of Gurgaon said. Kumar recently got his booster shot.
Kumar isn't alone in being flummoxed about long Covid. Scientists world over are studying it, still piecing together its myriad symptoms and the Sars-CoV-2 virus's exceptional capacity to cause long-term effects.
Slowly and surely, the picture is emerging.
A study published in the journal, The Lancet Respiratory Medicine, in May found about half the patients admitted to hospital for Covid-19 treatment continued to experience at least one symptom two years after the infection. The research, done by the China-Japan Friendship Hospital in Beijing, is the longest study for long Covid thus far.
The scientists, who followed up with patients admitted to a Wuhan hospital in early 2020, noted that physical and mental health improved over time, but quality of life of Covid-19 patients was lower than those spared by SARS-CoV-2. "Our findings indicate that for a certain proportion of hospitalised Covid-19 survivors, while they may have cleared the initial infection, more than two years is needed to recover fully... There is a clear need to provide continued support to a significant proportion of people who've had Covid-19," said professor Bin Cao of the China-Japan Friendship Hospital, and the lead author of the study.
Other research too has pointed to the prevalence of long Covid. According to another study by the US Centres for Disease Control (US-CDC), one in five Covid-19 survivors - adults below 65 - experienced at least one symptom of long Covid. For those above 65, the incidence was higher, at one in four.
Govind Rawat (41) used to work as a front desk manager at a hotel in Dehradun. He got Covid in September 2020 and has since been, as he puts it, "under the influence of the virus". "I still have insomnia. I get anxiety attacks. And I don't go out with friends. I feel some part of me was taken away by the virus," he said.
Shekhar Kumar (51) is similarly afflicted. He was infected during the second wave last year. "I have chronic fatigue. I used to go jogging daily, but now walking up the stairs in my house is a task. I have difficulty reading and I keep hearing a buzzing sound. It feels like I have aged directly to my 70s," he told TOI.
Doctors treating patients for post-Covid syndrome, as it is officially known, say anecdotal evidence backs scientific proof. "Even after two years, many people are experiencing post-Covid symptoms such as coughing, fatigue, hypertension and breathing issues. Going forward, it will perhaps be one of the most common pre-existing conditions. We don't normally ask patients about their Covid-19 history, but we might have to make asking about post-Covid symptoms a procedure while treating other ailments," said Dr Sushila Kataria, senior director of internal medicine at Gurgaon's Medanta hospital.
Dr Narendra Mishra, an immunologist and former dean of AIIMS Delhi, said genetic factors may explain how each person reacts differently to the infection. Another reason may be that people have undiagnosed comorbid conditions that could be defining the body's immune response to the virus, he said. "But it is important that we conduct a study on long Covid," he said.
Such a study is under way at the Omandurar Government Medical College in Tamil Nadu. "A total of 1,342 patients are currently participating in the long Covid study. We followed these patients six months after their recovery from Covid infection. We found that 46% of them had long Covid symptoms," said Dr Arul Murugan, head of the college's community medicine department. "The major persistent symptoms are general weakness followed by neuropsychiatric disorders, concentration or memory deficit and dyspnea. Hair loss was the least persistent symptom," he added
Comorbidity, said Dr Murugan, was a significant factor. "We found hypertension was the leading co-morbid condition, followed by diabetics in these cases. Cancer was the least co-morbid condition. These long Covid patients had mild to moderate Covid symptoms. Most are suffering from multiple comorbidities (at least three)," he said.
In Haryana, a long Covid study on 2,000 patients from Gurgaon, Rohtak and Jhajjar is on at PGI-Rohtak.
With a wide array of non-uniform symptoms, doctors said they are tweaking treatment for long Covid based on a patient's ailments. Case-to-case medication aside, they are asking people to practise healthier lifestyles - adequate hydration, high-protein diets, regular sleep cycle and psychological support.
Treatment for long Covid is also becoming more institutionalised. Both government and private hospitals in India have opened post-Covid OPDs, where a patient's condition is divided into two categories - the diseases linked to Covid-19 and the consequences of Covid-19 treatment.
Dr Janet Diaz of the World Health Organization (WHO) too spoke about focused treatments in an interview with TOI this May. "We don't have any drugs for the treatment of post-Covid-19 conditions. But we do have interventions such as rehab interventions or self-management techniques to help improve quality of life," she had said.



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Jun. 10—Hello, Reader. As a minister, I am not only concerned about your spiritual growth but also your emotional and physical well-being. This is why many of my columns deal with life in general. I want the best for each of you. Please take any advice in this column from my heart to yours.

III John verse 2 " Beloved, I pray that you may prosper in all things and be in health, just as your soul prospers."

We all face pressure at different points of life. It may manifest as tight deadlines, creating a sales presentation for a new client, or a demanding boss at work.

Home life also brings different pressures, such as meeting your family's needs, handling a special needs child, or caring for a sick loved one.

How you maintain your focus while under different levels of pressure begins with the following nine tips.

1. Focus on Completing One Task at a Time

Pressure causes you to lose focus. Soon you find yourself working on eight different projects and accomplishing none. It helps to list the tasks you need to do and then choose one of them to complete. Then, move on to the next. Before you know it, you will have the whole list complete.

2. Stop Procrastinating

If you are a procrastinator, you set yourself up for undue pressure. Many times, pressure comes from a lack of action. Now is not the time to put things off; instead, you will increase your anxiety and stress. Just pick up that first task and get started.

3. Take Regular Breaks

You may think of this as counterintuitive. Once you get into a rhythm, you want to get things done. Yet, you will face overload and burnout without the occasional break to re-focus and decompress. There are many techniques to help you focus that give you opportunities for breaks, such as the Pomodoro technique.

4. Slow Down and Breathe Deep

The extra pressure you experience releases stress hormones for your fight or flight mechanisms. Deep breathing tells your body to stop emitting those hormones. Concentrated breathing techniques aid you in redirecting your mind to those tasks you are working on now.

5. Make Sleep a Priority

Lack of sleep makes things seem worse, and stress causes insomnia in some people. You then find yourself in a vicious cycle. The more pressure you are under, the more you need to value your sleep. It helps if you create a bedtime routine to help your mind wind down, including shutting down electronic devices before bed.

6. Maintain Your Exercise Routine

Sleep helps your mind and body repair themselves. Exercise helps your body handle stress better by releasing hormones to make you feel better. Being under pressure is not a reason to stop exercising. Instead, it is a great reason to keep up your routine or establish one.

7. Accept Mistakes and Move On

You may make more mistakes when you feel pressure and then feel more frustrated. It's helpful to rethink your attitude toward making mistakes and consider them an opportunity to learn and grow.

8. Ask for Help

It's okay to ask for help and support when the pressure gets to be too much. Talk with your coworkers, boss, partner, or friend about what you need and how they can support you. It is much better to swallow your pride than make a huge mistake while in a stressful situation.

9. Learn from the Pressure

Constantly working under pressure is not good for your well-being. Eventually, you will burn out if you don't learn from each experience. Consider past times of undue stress and look for patterns. Develop a strategy to prevent this from reoccurring.

Dr. Michael Layne can be reached at 812-614-2160 or, www.faithpoints.org

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Stress refers to your physical and psychological response to demands, difficulties, or challenges. Common symptoms of stress include muscle tension, rapid heartbeat, excessive sweating, irritability, and difficulty breathing. 

Anxiety involves feelings of fear, worry, and/or dread in anticipation of possible danger or a negative outcome. Like stress, anxiety can cause symptoms such as a racing heart, rapid breathing, and tension. You may experience anxiety even in the absence of a potential stressor or long after a perceived threat has gone away. 

Stress and anxiety are similar, but they have different underlying causes and possible triggers. Learn more about stress vs. anxiety, including symptoms, triggers, and how to cope.

fizkes / Getty Images


Symptoms of Stress vs. Anxiety

While stress and anxiety are not exactly the same, they have many key symptoms in common. 

In response to a threat or misfortune—whether real or imagined, internal or external, and present or potential—your body releases hormones (chemical messengers), such as cortisol and adrenaline. The release of these hormones causes the physiological and psychological symptoms associated with stress, anxiety, or both.

Stress Symptoms

Some telltale signs and symptoms of stress are:

  • Muscle tension
  • Chest pain
  • Rapid heartbeat
  • Dizziness
  • Headaches
  • Memory problems
  • Irritability
  • Difficulty concentrating
  • Fatigue
  • Racing thoughts
  • Difficulty in planning and decision-making

Everyone experiences stress as part of everyday life. In some cases, it may even prompt you to meet new challenges and rise to the occasion. 

However, if left unchecked, chronic (long-term) stress can have a negative impact on your physical and emotional well-being. Chronic stress can increase your risk of serious medical consequences, such as:

  • High blood pressure (hypertension)
  • Heart disease
  • Migraines (recurring, debilitating headaches)
  • Lowered immune system
  • Insomnia (difficulty falling asleep or staying asleep)
  • Diabetes
  • Nausea and indigestion

Anxiety Symptoms

Typical symptoms of anxiety include:

  • Feelings of fear, apprehension, dread, worry, and/or discomfort
  • Restlessness
  • Confusion
  • Excessive sweating
  • Muscle tension
  • Rapid speech
  • Racing heart
  • Chest pain
  • Difficulty sleeping
  • Headaches
  • Nausea
  • Irritability
  • Difficulty concentrating, planning, and making decisions

Like day-to-day stress, occasional anxiety is normal. However, if your symptoms persist, you may have an anxiety disorder. Anxiety disorders, such as generalized anxiety disorder (GAD), involve ongoing feelings of concern and fear that disrupt your daily life.

How Common Are Anxiety Disorders?

Anxiety disorders are very common. Recent estimates suggest that about 31.1% of U.S. adults will meet the diagnostic criteria of an anxiety disorder at some point in their life.

Triggers of Stress vs. Anxiety

While stress and anxiety have many symptoms in common, they are often triggered by different factors. Stress is often triggered by an external cause, while anxiety often involves internal processes.

Stress Triggers

The external causes that trigger stress are known as stressors. Any situation, environment, or event that changes your life significantly (even if positive) can lead to stress.

Common life stressors include:

  • Work-related pressures, such as getting a new job, being laid off, or having conflicts with coworkers
  • Financial problems, such as debt, unexpected costs, unemployment, housing insecurity, or living paycheck to paycheck
  • Relationship problems, such as divorce, breakups, and arguments with friends, partners, or family members
  • Major life events, such as a wedding, buying a house, or moving
  • Health issues, such as illness, disability, or injury 
  • Caregiving responsibilities, such as caring for an older family member or becoming a parent
  • Loss and bereavement, such as from the death of a family member or friend

Everyone experiences stress at some point. In some cases, it can even be positive or lifesaving. Having a flight-or-fight response to a real threat, for example, can help you get out of a dangerous situation quickly. However, stress can negatively affect your life, happiness, and health if it persists for too long.

Anxiety Triggers

Anxiety refers to your body’s and mind’s reaction to stress. Unlike stress, anxiety is primarily caused by internal responses rather than external stressors. Long-term stress also makes it more likely that you will develop anxiety.

Anxiety symptoms persist even when there is no real threat or when anticipating a possible threat. The response typically is disproportionate to the situation. For example, someone with severe anxiety may experience symptoms in response to mild, day-to-day obligations at school or work. 

If anxiety symptoms begin to impair your functioning in major areas of your life, you may have GAD or another anxiety disorder. Some people with anxiety develop specific phobias—intense, persistent fears about a particular situation or object, such as social events, public speaking, or germs. 

While anyone can have anxiety, the following factors increase your risk of developing an anxiety disorder in response to stress:

  • Biological factors: Research suggests that genetics and neurological differences, such as overactivity in certain parts of the brain, play a role in the development of anxiety disorders.
  • Learned behavior: Early childhood experiences and environmental factors, such as having overprotective parents, may cause someone to develop certain patterns of anxious thinking. Anxious parents may also model their behavior to their children, who pick up on their habits.
  • Negative thinking: Many people with anxiety disorders and other mental health conditions have fallen into patterns of repetitive negative thinking about themselves, others, and the world around them. 
  • Personality traits: People with certain personality traits, such as introversion (focusing on their inner life rather than external interactions) and perfectionism, are more likely to experience anxiety.

Traumatic Stress

Traumatic stress may be triggered by incidents like abuse, assault, a severe injury or accident, war, and natural disasters, among others. In some cases, it can lead someone to develop post-traumatic stress disorder (PTSD), an anxiety disorder that involves repeated flashbacks to a traumatizing event or events.

Coping With Stress vs. Anxiety

One way to cope with anxiety and stress is to prevent it from happening in the first place. It’s important to learn to identify your triggers in order to stop a cycle of anxious thinking in its tracks. Once you understand your typical stress responses, it’s much easier to prevent chronic worry.

It’s also important to develop a game plan for stress management and anxiety reduction. Read on to learn more about how to cope with stress and anxiety.

Coping With Stress

When you’re facing stress, it’s crucial to have a toolbox of healthy stress-reduction methods. Here are some positive ways you can cope with stress.

  • Create a healthy daily routine: During times of stress, it can be tempting to rest less often. But it’s when you’re under pressure that breaks are especially key. Set boundaries around your time to preserve your mental energy. Build into your daily routine time for physical activity, ample sleep, nutritious meals, and shutting off your phone. 
  • Set realistic goals: If you’re feeling overwhelmed, try to break your larger goals down into smaller, more manageable ones. Setting (and meeting) your goals will help to build your self-esteem and keep your stress under control. 
  • Open up: If you’re having trouble making a decision or resolving a conflict, the first step is to open up and talk about it. Don’t be afraid to ask for advice from your loved ones, mentors, or colleagues. They may even be able to help you find a solution to your problem.
  • Build your support system: A healthy support system of family, friends, neighbors, and loved ones can help you manage your responsibilities during life’s stressful moments. If you don’t feel like you’re part of a community yet, start by volunteering with local organizations or picking up a new hobby. 
  • Avoid drugs and alcohol: Some people tend to reach for counterproductive coping methods when they’re in a stressful situation. Try to avoid self-medicating with excessive drug and alcohol use, as well as other unhealthy behaviors like impulsive spending.
  • Say no when necessary: Sometimes, the only way to reduce your stress is to remove yourself from a high-pressure situation. If a toxic work environment is affecting your emotional well-being, it might be time to cut back on your hours or consider switching jobs. Assert yourself, set healthy boundaries, and be ready to make changes if need be.

Coping With Anxiety

Coping with anxiety can be difficult, but it’s not impossible. The following coping methods can help you manage your anxiety symptoms, boost your confidence, and improve your overall well-being:

  • Adjust your thinking: Anxiety is often rooted in unhealthy thought patterns. For example, you may tell yourself that you’ll “always” be a certain way or that a certain negative outcome is inevitable. When you notice yourself having negative thoughts, try to observe them and let them pass without judgment. Over time, you can start replacing them with more positive, realistic thoughts.
  • Face your fears: To take control of your anxiety, it’s important to confront your fears. You don’t have to throw yourself headfirst into an anxiety-inducing situation, but taking baby steps—such as introducing yourself to one person at a party or trying a new activity—can be empowering.
  • Avoid caffeine: Studies have found that excessive caffeine use is linked to symptoms like high blood pressure, panic, and insomnia. Limit your caffeine intake as much as possible to prevent your anxiety symptoms from getting worse.
  • Use a self-care app: A self-care or anxiety reduction smartphone app can help you monitor your anxiety symptoms over time, identify your usual triggers, and establish a consistent routine to improve your mental health.
  • Try relaxation exercises: If you experience anxiety frequently, it can be hard to relax. Deep breathing techniques, soothing music, guided imagery exercises, and calming activities like painting can help you train your body and mind to press pause. 
  • Practice mindfulness techniques: Anxiety is often focused on the hypothetical future. Mindfulness techniques, such as meditation, can help you learn to stay present in the immediate moment. 
  • Write in a journal: Whether you’re facing a difficult choice or major life change, a journal can provide a safe space for you to vent, brainstorm, and reflect. It can also work to reduce anxiety symptoms and improve your self-compassion and self-acceptance.
  • Seek treatment: If you think you may have an anxiety disorder, reach out to your healthcare provider for help. Effective treatments for anxiety include psychotherapy, such as cognitive behavioral therapy (CBT), and medication, such as selective serotonin reuptake inhibitors (SSRIs).

Summary

Stress is the physical and psychological reaction to external stressors. Common stress triggers include work pressures, relationship problems, health issues, financial concerns, major life changes, grief, and trauma

Anxiety also refers to the body’s response to stress. However, anxiety symptoms may occur in anticipation of a potential danger or persist after a threat has long since gone away. They may continue or get worse even when there is no external source of stress.

Both anxiety and stress cause symptoms like a rapid heartbeat, difficulty breathing, headaches, insomnia, muscle tension, irritability, restlessness, and problems with concentration.

Coping methods include identifying and preventing triggers, avoiding drugs and alcohol, using mindfulness techniques, strengthening connections with others, and practicing self-care. Talk therapy and medication may help to treat anxiety disorders and other related mental health conditions.

A Word From Verywell

Stress and anxiety often feel more intense when they occur at the same time. If you’re coping with stress, anxiety, or both, it’s important to identify your triggers—and don’t be afraid to seek help if needed.

Frequently Asked Questions


  • Why does stress trigger anxiety?

    Stress hormones, such as cortisol, are released in response to a real or perceived threat. These hormones prompt many of the most common anxiety symptoms, like an increased heart rate and rapid breathing. Over time, chronic stress can lead to persistent anxiety if it interferes with your ability to function normally on a day-to-day basis.


  • What happens to the body during stress and anxiety?

    Stress and anxiety often cause symptoms like a racing pulse, excessive sweating, muscle tension, and shortness of breath. These physical symptoms are often accompanied by emotions like dread, nervousness, excitability, restlessness, irritability, and/or confusion. You may also feel overwhelmed or like you aren’t able to control your thoughts.


  • How do you identify stress and anxiety?

    You may be experiencing chronic stress if the obligations and pressures of daily life are causing you anxiety regularly. People under chronic stress often find it difficult to fall and stay asleep, have trouble concentrating, and feel consumed with worry and uneasiness.

    You may also experience physical symptoms like unexplained aches and pains, chronic fatigue, tension, or migraines.

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THERE’S nothing more frustrating than when you are trying to sleep but the world’s problems seem to be weighing on your mind.

Before you know it, it’s gone 12am and all hope is lost.

The woman with a headache lay near the man in the bed. night time

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The woman with a headache lay near the man in the bed. night timeCredit: Getty

Many people wake up in the early hours of the morning and are unable to stop overthinking.

Sleep expert Dr Nerina Ramlakhan gave her advice for what to do when you find yourself in this position.

She responded to the queries of a Stylist reader, who said they “struggle with insomnia and overthinking during the night”.

This 40-year-old business owner provided a five-day sleep diary, filled with night disturbances and lying awake staring at the ceiling.

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Dr Nerina said: “When you wake during the night, accept that it’s going to happen (and it’s totally normal to wake during the night) and don’t check the time – this is waking you up too fully and setting your mind off.

“When you settle back into bed… use the BOX breathing method to calm your mind and guide you back into your body.”

The BOX breathing method

The BOX breathing method, also called square breathing, is a repetitive breathing pattern to help you release stress and anxiety.

It also goes by the name of “the Navy SEAL breathing technique” because it is useful for steeling nerves before a high-pressure situation. 

Bob Soulliere, a Wim Hof Method Instructor, told sleep.com: “Because the brain is a pattern-recognition machine, when you give it a pattern, it pays attention. It says, ‘I’m taking control’. 

“This immediately calms the central nervous system.

“If you have a racing mind, if you have panic, if you want to calm yourself for sleep, one of the first, best interventions is to slow and bring your breathing to a regular cadence.”

How to do the BOX breathing method

Imagine a square.

Each side represents: Inhale, hold, exhale, relax.

Follow these steps for each square side.

  • Inhale: Inhale slowly through the nose as you count to four. Put your hand on your belly and feel it gently expand. 
  • Hold: Tense every muscle in your body as you hold the breath for four counts. 
  • Exhale: Exhale for four counts, relaxing all the muscles again.
  • Relax: Don’t do anything for four counts - neither inhaling or exhaling. Scan the body to make sure all your muscles are relaxed

Repeat the cycle for as many rounds as possible until you feel sleepy, or as though your body is sinking into the bed.

The American Association of Nurse Anesthesiology offers this video tutorial so you can visualise the box. 

Other breathing exercises used for bed time include the 4-7-8 technique, which involves inhaling for four beats, bolding for seven, exhaling for eight and repeating.



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Girl suffering asthma attack reaching inhaler sitting on a bed in the bedroom at home. Woman Hand Reaching Inhaler Because She Suffering From Asthma AttackYou’re probably familiar with COPD, but did you know that poor sleep is associated with a significantly increased risk of serious flare-ups? A recent study found that people who sleep poorly are at a 25% to 95% higher risk of developing sudden breathing problems than people who get good quality sleep. These findings suggest that poor sleep may be an even better predictor of flare-ups in patients than their smoking history.

COPD, or Chronic Obstructive Pulmonary Disease, is a progressive lung condition that affects more than 16 million adults in the United States. COPD makes breathing difficult and can lead to several other health problems, including sleep apnea, anxiety, and depression. COPD flare-ups, also known as exacerbations, can last for days or even weeks and are often triggered by cold and flu viruses, pollutants, and dust.

While there is no cure for COPD, treatments are available that can help improve quality of life and prevent exacerbations. These treatments include bronchodilators, corticosteroids, and oxygen therapy.

One of the most important things COPD patients can do to manage their condition is getting enough sleep. Sleep gives the body a chance to rest and repair, and it helps to boost immunity. COPD patients should aim for 7-8 hours of sleep per night, and they may need to adjust their sleep schedule to accommodate their medications or airway clearance devices. COPD can be a debilitating disease, but patients can enjoy a good quality of life with proper management.

It was found that, in general, poor sleep quality was strongly associated with a higher total of COPD flare-ups. Compared to those with the best possible sleep, participants who had low levels of poor sleep had a 25% increased chance of having a COPD flare-up within the next year. Those with the worst sleep had a nearly 95% increased risk of having a serious COPD flare-up within the next year.

“Among those who already have COPD, knowing how they sleep at night will tell me much more about their risk of a flare-up than knowing whether they smoked for 40 versus 60 years,” said lead study author Aaron Baugh, M.D. “That is very surprising and is not necessarily what I expected going into this study. Smoking is such a central process to COPD that I would have predicted it would be the more important predictor in the case of exacerbations.”

This study demonstrates that poor sleep can have serious health consequences, so it’s important to ensure you’re getting enough rest each night. If you’re struggling with insomnia or constantly feel exhausted, talk to your doctor about ways to improve your sleep habits.

Promoting Quality Sleep

Sleep Sure Plus is an excellent way to help promote optimal sleep and restfulness. Through a variety of ingredients, you can enjoy a better quality of sleep. One of the most important ingredients included in this unique formula is melatonin. Melatonin is a hormone that is essential for the regulation of the circadian rhythm (the internal clock of the body). Sleep Sure Plus also contains valerian, one of the best natural ingredients for promoting rest and relaxation. Along with 6 other ingredients, melatonin and valerian all work together to provide a better quality of sleep.

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CBD products are popular due to their analgesic properties. It’s no secret that the market for cannabidiol (CBD) is seeing explosive growth. Unfortunately, the majority of firms in this market do not provide outstanding items. They reduce other symptoms such as stress and worry. Twin Elements CBD Gummies is one of the newest CBD edibles on the market. The product has undergone extensive testing to ensure its safety and health benefits. Additionally, the composition works naturally to boost general health. CBD gummies are simple to use and have very few adverse effects for the majority of consumers. Twin Elements is a well-known manufacturer of several hemp-based goods. Their CBD gummies have generated considerable buzz online. Additionally, the composition works naturally to boost one’s general health.

About Twin Elements CBD Gummies

Twin Elements CBD Gummies are a brand-new medication that may treat a variety of medical conditions. It is produced from a full-spectrum hemp plant and is entirely natural. The key constituent is hemp, which grows organically on American soils. Twin Elements CBD gummies are an effective treatment for persistent body pains, migraines, indigestion, stress, and unstable emotions, amongst other conditions. Each gummy is vegan-friendly, gluten-free, and THC-free. According to the manufacturer of Twin components CBD Gummies, multiple medical studies demonstrate that CBD gummies may treat a variety of physical, neurological, and psychological health issues with no adverse effects. Using Twin Elements CBD Gummies help alleviate pain, migraines, anxiety, stress, sleeplessness, and digestive problems. This supplement is derived from CBD oil that is 100 percent pure. The oil was extracted from organic hemp plants grown without the use of herbicides or pesticides. The CBD gummy bears have been made in a sterile environment to guarantee that the supplement is of the highest quality and is also organic.

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Twin Elements CBD Gummies Ingredients

The THC-free gummies are designed to alleviate a number of medical conditions. The Laura Ingraham product contains 500 milligrams of pure CBD. It is a health-improving supplement that alleviates various cardiac conditions, breathing difficulties, hypertension, stress, and anxiety, and has other restorative benefits. According to research, CBD-infused gummies have aided in the pain-free and disease-free lives of many individuals throughout the globe. All substances are natural and may be used to treat various conditions.

Twin Elements CBD Gummies Working

When it comes to treating pain, anxiety, stress, and other health problems, cannabis outperforms many other natural components without adverse effects. This is because they are required for the Endocannabinoid System (ECS) to operate correctly. Keeping the body in balance is the fundamental role of the ECS (4), which typically produces cannabinoids to reduce pain and ensure the proper functioning of the other systems.

Thus, the ECS is responsible for short-term discomfort, stress, and food urges, among others. The ECS is depleted in most individuals because their bodies cannot manufacture enough cannabinoids to fulfill the system’s escalating demand. Fortunately, hemp generates CBD naturally, and CBD is the phytocannabinoid that most closely mimics those produced by the body. By consuming these Gummies, individuals are replacing their ECS with depleted cannabinoids. With this medicine, which helps the ECS operate correctly, everyone may once again experience the peaceful serenity they so richly deserve.

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Science of CBD Gummies:

The endocannabinoid system (ECS) affects relaxation, eating, sleeping, inflammation, and cognitive function, among other things. In a word, the ECS is responsible for ensuring the proper functioning of the whole body. It has been shown that Twin Elements CBD Gummies favorably regulate the ECS by treating conditions such as anxiety, sleeplessness, chronic pain, and inflammation. The ECS system is known to perform the following:

Body: The anti-inflammatory reaction induced by the CBD gummies aids in the reduction of all chronic aches and pains. Additionally, regular usage supports joint health, mobility, and flexibility.

Brain: Aids in the positive regulation of mood patterns, reducing anxiety and tension. It may provide a safe treatment for depression and bipolar disorder in certain circumstances.

Age: Inflammation is a natural killer responsible for several diseases, including diabetes, heart disease, and cancer. Additionally, inflammation is a technique utilized to mend injured tissue. The ECS is an essential component in managing the body’s components that, when carefully regulated, may aid.

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Twin Elements CBD Gummies Benefits

The supplement is loaded with many health benefits. The gummies contain antioxidants that improve overall health, as given below:

  • The manufacturers of these gummies think they may help individuals with stress, anxiety, and other conditions, as well as improve their sleep if they have sleep issues. It is an excellent technique to get healthy without using prescription drugs.
  • Twin Elements CBD Gummies help individuals feel better by, among other things, lowering stress, anxiety, and tension.
  • Daily use of these candies may be beneficial for those with joint and muscular discomfort since they give pain and inflammation alleviation.
  • Consuming these candies prevents blood sugar levels from climbing too high, which may aid in the natural treatment of type 2 diabetes.
  • Additionally, this procedure will raise the body’s blood flow, and these CBD gummies will boost the body’s metabolism and resistance.

Adverse Effects

According to scientific studies, Twin Elements CBD Gummies have no known adverse effects that are life-threatening but side effects including fatigue, nausea, irritability, and other mood swings are common.

Multiple clinical studies and anecdotal inquiries have connected CBD to alterations in appetite and weight. Many of these side effects may lead to anxiety, depression, and insomnia.

Users should consult a physician if they suffer any of the following adverse reactions while using CBD:

  • Chest distress
  • Fever
  • Nausea
  • Excess Urination
  • Having difficulty breathing
  • Eyes and skin with a yellow hue

How To Use

Step 1: Consume these gummies daily.

As soon as the first dosage is taken, cannabinoids enter the body. Once inside the body, they function as neurotransmitters, enhancing total body balance, ensuring a restful night’s sleep, reducing anxiety, and alleviating pain.

Step 2: Enhanced Analgesic Properties

As the gummies are used more often, the product’s analgesic properties will enhance. Please remember that CBD is non-addictive and may be taken by anybody suffering from chronic pain or disease.

It is safe for everyday usage without the possibility of psychotropic side effects.

Step 3: Caring for One’s Health

The supplement ensures that the body receives the correct dose. It is responsible for ensuring that a person feels excellent during the day and that no discomfort happens. The absorption rate of these gummies is superior to that of rival CBD products.

The ECS system aids in the regulation of several body activities. It regulates cognitive function, relaxation, sleep, food intake, inflammation, and pain management. It is the system’s responsibility to ensure that all of the components function correctly.

Twin Elements has been the subject of a number of clinical research, all of which have shown its efficacy in treating insomnia, cardiovascular health, anxiety, and hypertension.

Additionally, it helps treat chronic pain.

Twin Elements CBD Gummies Price

Twin Elements CBD Gummies are only available for purchase via their official website, accessible by clicking here:

  • $60.40 per bottle
  • A 3-bottle set is priced at $53.44 per bottle.
  • Each bottle of a 5-bottle set costs $39.88.
  • Only credit or debit card payments are accepted. No PayPal or other e-wallet solutions are available.
  • There is a 90-day money-back guarantee on all purchases.

Guidelines for Buyers:

Taking one capsule daily and observing how one feels is the most effective way to utilize these Gummies.

Individuals should not consume more than two or three gummies in a 24-hour period. An overdose might cause exhilaration and make it difficult to sleep at night.

Children should not ingest these gummies.

Before consuming these gummies, one should get advice from a doctor or other qualified health professional.

If people are currently on another drug or have a medical condition that has made them unwell in the past, they should not use this product.

Read what customers have to say about Twin Elements CBD Gummies on its official website

FAQs

What adverse effects are associated with Twin Elements CBD Gummies?

People may ask whether it is feasible to get dependent on gummies. The reply is no! As long as they do not consume these sweets, the adverse effects will be modest and mild to moderate in intensity.

Is the payment process on the website secure?

Credit card information is protected by 256-bit SSL encryption, so customers do not need to worry about their data being compromised. All major credit cards, including Visa, American Express, MasterCard, and Discover, will be accepted 24/7.

What neurological advantages can the product offer?

The product is an ideal method for obtaining the recommended daily amount of cannabis. They are created from high-quality, third-party-tested hemp that has been carefully balanced by specialists so that users may experience the advantages without any THC or other intoxicating components.

The composition also includes standardized extract with no artificial tastes added on top – simply natural goodness in each chewable tablet, which will keep symptoms at bay for hours.

Conclusion: Twin Elements CBD Gummies

Twin Elements CBD Gummies are an excellent solution for those in search of natural components with proven efficacy against chronic pain, depression, and anxiety. No artificial flavors or preservatives are used in the creation of these sweets, so they are not only delectable but also excellent for the body.

The THC-free gummies are designed to alleviate a number of medical conditions. The Laura Ingraham product contains 500 milligrams of pure CBD. It is a health-improving medication that alleviates a range of cardiac conditions, breathing difficulties, hypertension, stress, and anxiety, and has other restorative benefits. According to research, Twin Elements CBD Gummies have aided in the pain-free and disease-free lives of many individuals throughout the globe. All substances are natural and may be used to treat a variety of conditions.

Affiliate Disclosure:

The links contained in this product review may result in a small commission if you opt to purchase the product recommended at no additional cost to you.

Disclaimer:

Any advice or guidelines revealed here are not even remotely a substitute for sound medical advice from a licensed healthcare provider. Make sure to consult with a professional physician before making any purchasing decision. Individual results may vary as the statements made regarding these products have not been evaluated by the Food and Drug Administration. The efficacy of these products has not been confirmed by FDA-approved research. These products are not intended to diagnose, treat, cure or prevent any disease.

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There’s no denying that stress can be a pretty common feeling for many of us. Let’s be real: As adults, there are just a plethora of things you have to think about on a daily basis—your finances, your health, and your career are just a fraction of them. When you’ve got all these factors running in your mind, chances are you will worry, go through some sort of pressure, and maybe even feel pain.

It’s a sad reality a lot of people face nowadays, but despite that, it’s important to understand that stress can be managed. Aside from deep breathing, eating well, and pursuing hobbies you love, one way to deal with stress is through exercise. Yoga is a good example. In fact, according to The New York Times, yoga is one type of physical activity that “has the power to calm the mind and strengthen the body.”

Below, we round up a few of the best yoga poses you can do if you need that special time to relax, unwind, and focus on your overall wellness.

Best Yoga Poses To Relieve Stress

Child’s Pose

In an article published by Yogajala, the child’s pose is a great way to relieve stress because it helps calm your mind. It also “supports your lymphatic system [and] quietens the nervous system.”

Learn how to do the child’s pose by watching the video below.

Legs-Up-The-Wall Pose

Also known as Viparita Karani in Sanskrit, the legs-up-the-wall pose is “an ideal posture for anxious people,” as stated by The Good Body. As the name suggests, you do this pose simply by putting your legs up the wall. For variation, you can also include a bolster or pillow to support your back.

Learn how to do the legs-up-the-wall pose by watching the video below.

Seated Forward Bend Pose

As reported by The Fountainhead Retreat, this pose “relieves mild depression and anxiety” and “calms the brain and helps with headaches and fatigue, even insomnia.”

Learn how to do the seated forward bend pose by watching the video below.

Corpse Pose

If we’re being honest, this will probably be your favorite pose for stress relief because it’s as simple as lying down on your back. Usually done at the end of a yoga routine, the corpse pose triggers full body relaxation. It slows down your heart rate and breathing, causing your body to be more at rest.

Learn how to do the corpse pose by watching the video below.

We’re trying these poses immediately!



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