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2Jul

Dr Ranj Singh on burnout, saying ‘no’ and living with long Covid

Posted by: admin Categories: PREVENTION & WELLBEING
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Dr Ranj Singh on the Strictly Come Dancing red carpet 2019 Pictures: PA

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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2Jul

Common Health Problems Related to Stress of 2022 July

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

Table of Contents: Common Health Problems Related to Stress

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

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

Here is the list of common health problems related to stress

Asthma

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

Alzheimer disease

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

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

Diabetes

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

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

Heart disease

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

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

Depression

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

Headaches

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

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

Accelerated aging

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

Final words: Common Health Problems Related to Stress

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

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1Jul

7-step deep breathing technique to fall asleep in minutes

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Good sleep is hygienic but sometimes you can miss to have it due to mental or physical reasons.

Stress and your daily routine can determine if you can get sleep at night or not.

Good regular sleep is highly recommended because it leaves you re-energized.

But taking a bath before bed time and having clean bedding is not enough to achieve quality sleep.

Sleep expert Dr Nisa Aslam from Puressentiel says, "a minute or two of deep, controlled, breathing-into your abdomen rather than your chest - increases what’s known as ‘tidal volume’ of air in and out of your lungs."

The  findings show that breathing this way aids in unwinding by bringing down your heart rate and blood pressure.

It also improves oxygenation throughout your body and produces beneficial changes in hormone levels to help your body prepare for sleep.

1. Lie down and straighten your legs slightly apart with toes pointing outward.

2. Rest your arms on your side with the palms facing upwards.

3. Close your eyes.

4. Take deep, slow breaths and fill up your lungs. Inhale through the nose and exhale through the mouth.

5. Put one hand on the stomach and the other on your chest. Note which hand rises the most when you inhale.

6. If the hand on your chest rises the most as you inhale, try feeling your abdomen which is full of air, forcing it to rise.

7. Try to relax and focus on the sound of your breath.

Essential oils can also help with sleep, particularly lavender.

“Dim lights and spritz a lavender-based essential oil spray near your bed since a number of clinical trials and studies have proved its efficacy," Aslam explain.

One of the oil which measured brain activity showed that lavender oil increases deep, or slow-wave sleep.

Aslam recommended that one should try 100 per cent natural Puressentiel Rest and Relax Air Spray with lavender and 11 other essential oils to aid sleep and soothe everyday stress.

“Clinical trials by the Sleep Centre in Paris showed that it improved sleep scores with an increase in sleep duration by an average of 21 minutes.”

It’s also worth remembering that we need to “breathe good quality, clean air for optimum health and a good night’s sleep,”Aslam added.

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1Jul

Your Personal Best: Belly Breathing

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Your Personal Best: Belly Breathing

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

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

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

Here’s how you do it:

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

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

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

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

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



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1Jul

How Grief Affects Your Gut Health

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

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

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

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

A possible link

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

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

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

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

What science tells us

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

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

Mental health and the gut-brain axis

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

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

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

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

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

Probiotics: help or hype?

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

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

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

Read More: What We Know About Leaky Gut Syndrome

Dietary changes

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

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

De-stressing

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

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

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

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

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

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

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

Read More: The Truth About Common Digestive Health Fears

Embracing support

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

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

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

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

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

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

More Must-Read Stories From TIME

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1Jul

New Report Now Reveals Millions of Americans Breathe Secondhand Smoke

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Through the lung health benefits of curcumin, it shows promise in increasing protection to the lungs against the cancer-causing effects of second-hand smoke.

(Newswire.net -- July 1, 2022) Las Vegas, NV -- It is not at all a secret that cigarette smoking wreaks havoc on health. There have been many people diagnosed with chronic ailments due to this unhealthy habit. 

Federal health officials report that 58 million Americans, which include children, are still breathing in tobacco fumes. It is worth realizing that this stays true despite three decades of declines in secondhand smoke exposure.

The U.S. Centers for Disease Control and Prevention, on the other hand, says that almost 40 percent of children aged 3 to 11 are exposed to secondhand smoke. 

According to Brian King, the good news is that secondhand smoke is down since we started measuring it in the late 1980s.

King is deputy director for research translation in the CDC's Office on Smoking and Health.

It is worth being warned that second-hand smoke actually possesses over 7,000 chemicals. These include some 70 found to be cancer-causing. It is similarly important to learn that secondhand smoke can trigger sudden infant death syndrome (SIDS). 

It is vital to take the measures scientifically found helpful in protecting overall health, especially the lungs. Smoking has long been found to trigger the onset of various lung health issues. 

Some experts further recommend some steps to take better care of the lungs and improve their protection.

In increasing lung health protection, it is wise to consider what natural remedies like curcumin can offer. It is worth realizing that this polyphenol has long been reputed to deliver a range of health benefits. 

Curcumin could exert varying mechanisms to protect and enhance lung health. Studies show it may induce cell death in both non-small cell lung cancer as well as small cell lung cancer. It may aid in preventing cell survival signals and damaging DNA in cancer cells. 

What makes it all the more beneficial is that it also severs as an antioxidant, which can offer protection to normal lung cells from oxidative stress.

Through the lung health benefits of curcumin, it shows promise in increasing protection to the lungs against the cancer-causing effects of second-hand smoke.

In a study, curcumin has been found to aid in fighting a procarcinogen that can be found in the environment and cigarette smoke.

The therapeutic benefits of curcumin may be obtained through the help of formulas like Incredipure Curcumin. It is important to realize that this supplement has been reputed to be superior to other brands due to its high potency and purity (www.amazon.com/Turmeric-Curcumin-Supplement-BioPerine-Capsule/dp/B0166KAW8M).

About INCREDIPURE

Incredipure is a small inutraceutical company specializing in herbal supplements. Manufactured in the United States following strict GMP guidelines, all products are made using only the highest quality ingredients from suppliers within the U.S.

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1Jul

Mindfulness And Resilience For Social Distancing Personal Growth Talk Launched

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Alachua,United States – July 1, 2022 —

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Release ID: 89077695

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1Jul

Best Apps to Help Kids Reduce Stress of 2022 June

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

Table of Contents: Best Apps to Help Kids Reduce Stress

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

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

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

Breathe, Think, Do with Sesame

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

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

Stop, Breathe and Think: Meditation and Mindfulness

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

Calm

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

smiling mind

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

Resilient Family: Happy Child

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

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

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

Positive Penguins HD

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

Headspace: guided meditation

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

Moshi: sleep and mindfulness

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

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

daily yoga

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

Final words: Best Apps to Help Kids Reduce Stress

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

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1Jul

Hawke’s Bay trial for heart patients a breathtaking success

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Better Breathing Hawke's Bay participant Vernon Taylor has a new lease on life.

Heart failure patients can now benefit from better breathing support thanks to a Hawke's Bay District Health Board funding initiative.

The funding comes after a successful 18-month pilot, Better Breathing Hawke's Bay, incorporating 59 heart failure patients with breathing difficulties into the DHB's pulmonary rehabilitation programme, normally delivered to chronic respiratory disease patients. Participants of the pilot, completed earlier this year, attended twice-weekly, two-hour group sessions focused on exercise and education over eight weeks.

Programme participant Vernon Taylor's breathlessness began about 2010. He puts it down to being a smoker from when he was about 11.

"There was no education about what smoking did to you back then. It was promoted everywhere you looked — on the TV there were cigarette ads and at the movies. My whole family smoked — it was just what they did."

Vernon, 64, went on to develop emphysema and pneumonia before receiving a double lung transplant last year. He had been on two waiting lists before the operation, the second one an active list after joining the Better Breathing programme.

"My name was put forward to join the gym. It was the biggest and best thing I ever did and made being on the active list so much easier. I'd recommend it to anyone with breathing problems."

Vernon says the low-grade exercises, undertaken at the Hawke's Bay Regional Sports Park, kept him fit and helped before his operation.

"The nurses at the gym were inspiring — they made me want to do it."

Although Vernon's operation was a success, he still attends the programme.

"I've been with the course ever since. We cycle, go on the treadmill and do some weights. We don't have to go hard out, just get the heart pumping. It helps you breathe. I'm living proof you can do it. I love it."

Better Breathing participant Jan Turner had a medical event at work that left her with ongoing breathlessness. She put up with it for a couple of years before being referred to the respiratory nurse by her GP. Jan says the weather can affect her breathlessness.

"The weather has a lot to do with it. If it's hot and still, I can't get my breath."

She says the pulmonary course has been a huge help.

"It's been absolutely magic. We get all the training and breathing exercises. Our lessons are very, very helpful."

Jan says the nurses watch while she is on the exercise machines at the Latham St-based facility.

"I really look forward to it. We are also given things to read for our own learning. It makes you want to do more. You then know how to help your breathing if you do get breathless. It's brilliant."

She says the programme has helped take a lot of the stress away.

"If you have breathing problems it can be very stressful. Now I can do what I've been taught. It's incredible and has made a big impact. I've learned what to do and not be frightened."

She can now walk the dog and exercises more. When she can't breathe, she doesn't panic.

"I do what they've told me. It helps immensely. The ladies are so approachable. You can ask anything. I can't speak highly enough."

Hawke's Bay DHB planning, funding and performance executive director Emma Foster says pilot participants' health and wellbeing had significantly improved, prompting the DHB to fund the ongoing inclusion of heart failure patients.

"An audit of the pilot showed as well as reduced breathlessness and improved fitness, participants had improved self-management skills and health literacy. Equipped with these skills, they were about 50 per cent less likely to present to hospital," she says.

Better Breathing Programme lead and DHB clinical nurse specialist Eileen Hall says the programme is an example of a cornerstone health intervention recognised by the World Health Organisation, Thoracic Society of Australia and NZ, and the Global Initiative for Chronic Obstructive Lung Disease.

"We used internationally accredited assessment tools to measure improvements in quality of life, fitness and self-management. These tools showed participants had an improved quality of life, among other health outcomes," she says.

The DHB runs group sessions in Napier, Hastings, Central Hawke's Bay, Wairoa and virtually via Zoom. Group sizes are limited to 20.

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1Jul

Yoga, acupuncture and diet for resistant hypertension

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According to the Journal of the Association of Physicians of India, one in five patients suffering from hypertension in India have resistant hypertension. The prevalence is greater among women and people above the age of 60 years. Hypertension is a critical non-communicable disease that adds to India's high burden of morbidity and mortality. In the case of resistant hypertension, the blood pressure always remains high despite medications.

However, through complementary and alternative therapies like yoga, acupuncture and diet modifications, it is possible to reduce the dependence on drugs and decrease blood pressure. A study conducted in 2009 exploring the effects of exercise, yoga and dietary salt among 102 participants with high blood pressure revealed that those who engaged in lifestyle modifications experienced a drop in blood pressure compared to the control group.

Yoga and acupuncture

The AHA (America Heart Association) has published a review of various trials indicating that yoga helps lower blood pressure and is unlikely to cause any harm to people suffering from high blood pressure. In another review conducted in 2016, it was concluded that strenuous yoga practices like those involving sun salutations or Surya Namaskar count as strenuous exercises and help to reduce blood pressure.

Yoga asanas usually involve breathing deeply and consciously while synchronizing the body movements. It can help keep blood pressure in check naturally, primarily by relieving stress. Shishuasana (Child Pose), Paschimottanasana (Forward Bend Pose), Virasana (hero pose), Badhakonasana (Butterfly Pose) and Ardha Matsyendrasana (Sitting Half Spinal Twist) which can prove highly beneficial, especially for those suffering from resistant hypertension.

Acupuncture, a part of Chinese traditional medicine, is also effective in reducing blood pressure. Studies suggest that acupuncture not only lowers BP but improves the regulation of the renin-angiotensin-aldosterone system, oxidative stress, vascular endothelium, neuroendocrine system and so on. Clinical studies have also pointed out that inflammation occurs in hypertensive patients. All evidence suggests that acupuncture therapy can reduce inflammatory factors, which may affect the endothelial function and RAAS system, resulting in the reduction of blood pressure. In another study involving 50 patients with hypertension, it was found that after 30 minutes of acupuncture, their systolic blood pressure was reduced from 169 to 151 Hg, and diastolic blood pressure from 77 to 72 Hg.

Dietary approaches

Other than high blood pressure, resistant hypertension is also associated with organ damage and a 50 per cent greater risk of cardiovascular events like heart attack, stroke and death. Researchers have found out that behavioural changes, like regular exercise, adoption of good dietary habits, reducing salt intake and losing weight, can effectively lower blood pressure, significantly improving cardiovascular health in people suffering from resistant hypertension.

For people with resistant hypertension, it is crucial to stick to a healthy diet plan which includes:

  • Reducing the consumption of salt and saturated fats

  • Choosing monounsaturated oils like canola or olive oil

  • Eating legumes, seeds, or nuts on a daily basis

  • Consuming whole grains instead of pasta or white flour products

  • Making fresh fruits and vegetables a part of the diet as they are rich sources of fibre, potassium, magnesium and more

  • Staying away from fast food and alcohol

  • People with kidney issues must be mindful of the amount of potassium they consume.

Final words

Resistant hypertension patients are at an increased risk of developing stroke and other heart diseases. Maintaining a healthy lifestyle through daily practice of yoga, indulging in acupuncture therapy and keeping a watch on the diet are some of the effective ways through which resistant hypertension can be kept under control.

(Dr G Prakah is Deputy- Chief Medical Officer, Jindal Naturecure Institute)

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30Jun

Chartered physio Aoife Harvey shares how to strengthen your pelvic floor

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One in three women suffer from incontinence. Chartered physio Aoife Harvey shares an easy way to strengthen your pelvic floor muscles and prevent leakage.

“Urinary incontinence is so common in women, but many don’t tell their doctors about it because they think it’s embarrassing or they see it as a quality of life issue,” explains Aoife Harvey.

She’s a chartered physiotherapist that specialises in women’s health and incontinence and she’s often encouraging her patients to be more open about their experience with urinary leakage. 

According to a recent Always Discreet survey, one in three women suffer from bladder leaks. And while there are a number of reasons for this, stress incontinence is the usual culprit, says Aoife.

“This leakage affects all women during all different stages of life. While it’s not always the case, stress urinary incontinence is the most common cause, so pelvic floor exercises really help.”

Breathing is key

In the pelvic floor world, kegels is often the go-to exercise for strengthening pelvic muscles. But Aoife stresses that breath work is a key element too.

“I cannot emphasise how important breathing is. The diaphragm and the pelvic floor are partners in crime.”

In this short video, Aoife walks pharmacist Laura Dowling (AKA Fabulous Pharmacist) through how to do a simple pelvic floor strengthening exercise. 

“I recommend you do this exercise right before you go to sleep because it actually calms your nervous system, which can help you fall asleep easily,” says Aoife.

It takes full concentration, but only a few minutes a day to help build up bladder muscles and prevent leakage. Just perform the following steps.

Simple exercise

  1. Lie down.
  2. Place your hands on the sides of your ribcage and relax your shoulders.
  3. Breathe in through your nose and imagine your hands are moving away from each other.
  4. Let that breath fill your ribcage and all the way to your back; hold for a few seconds.
  5. Then, as you slowly breathe out through your mouth, squeeze your pelvic floor. (Make sure to let the diaphragm drop down to your tummy and you should feel your stomach muscles switch on as you let that breath out.)

 

Remember…

Aoife points out that the inhale is actually more important than the exhale because the inhale gives muscles time to relax.

“Some women leak because they don’t know how to let go and their muscles get really tired. So, they’re squeezing constantly and, all of a sudden, the muscles let go and the leaking happens.”

She compares it to squatting for an excessive period of time. Like this would cause your thighs to burn and your legs to give out, your pelvic floor needs a break from engagement too.

“For a lot of women, the relaxation part is a lot harder to feel than the actual squeeze, and that’s where seeing a physio in person really helps because we can help guide them.”



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30Jun

Need Pain Relief Now? Penrose Physical Therapy Talks About Diaphragmatic Breathing: The Underutilized Tool We Can All Use to Decrease Pain, Tension and Anxiety

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Submitted by Penrose Physical Therapy

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

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

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

How does deep breathing work?

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

What will you notice afterwards?  The research has found:

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

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

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

I will walk you through how to do this.

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

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

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

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

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

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30Jun

Meditate your way out of stress: Learn how it works

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Meditation

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

Photo : iStock

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

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

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

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

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

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

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30Jun

The best self-care methods for home workers

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Home working has never been so popular, but handling your business from the house isn’t as simple as rolling out of bed and opening your laptop.

Being a successful home worker involves striking a difficult balance between your employment and the rest of your life. If you don’t get that balance right, you’re more likely to encounter mental health issues, burnout and a loss of productivity.

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30Jun

Mastering Breathing Techniques Is Critical To Staying Calm

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

How Do You Breathe?  

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

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

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

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

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

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

If You’re Always Worried or Anxious

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

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

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

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

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

If You Want to Get Rid of Any Negative Emotion  

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

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

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

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

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

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

5. Make two repetitions more.  

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

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

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

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



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30Jun

What to know about pulmonary rehabilitation for COPD

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

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

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

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

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

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

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

A rehabilitation team administers the program. Its members include:

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

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

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

Pulmonary rehabilitation involves several components:

Exercise training

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

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

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

Breathing training

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

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

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

Nutritional counseling

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

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

Psychological counseling

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

This may also include stress management training.

Education

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

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

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

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

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

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

Impact on survival rates

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

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

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

Beneficial for people with COPD

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

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

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

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

Below is information on enrollment costs and finding a program:

Cost

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

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

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

Finding a program

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

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

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

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

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

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

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30Jun

Buying guide for best smartwatches for men in India

Posted by: admin Categories: SPORTS & ATHLETICS
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Who doesn’t love a smartwatch these days? A smartwatch does more than display time and notifications. It receives calls. Many best smartwatches for men come with a fitness tracker, digital wallet, can click photos, alert you when your heart rate goes up, etc. All this when your phone is not even nearby. This article will walk you through the best smartwatch for men in India.

1.Apple Watch Series 7

The Apple Watch Series 7 is a trendy, stylish, and best smartwatch for men that comes with a retina display and delivers almost 20 per cent more screen area than its predecessors. That makes this smartphone easy to use. It comes with a robust blood oxygen sensor, ECG, heart rate alert, etc. Users can also stream podcasts and music on the go through this smartwatch.

Specifications & features:

  • Brand name - Apple
  • Price - Rs.53,900
  • Weight – 38 grams
  • Size – 1.9 inches Retina display
  • Special features – Email, GPS, sleep monitor, blood oxygen, ECG, step count
  • Warranty - 1-year warranty (manufacturing defects only)
  • Battery back up - 18 hours
Pros Cons
It comes with a heart rate sensor and notification system. Battery life is comparatively short.
Users can stream podcasts and music on the go through this.
It provides a QWERTY keyboard that lets you type on the watch's screen.

2.Samsung Galaxy Watch 4

It is another best smartwatch for men with top-notch features. It runs on Wear OS, which provides device access to host applications. Its UI makes it simple to scroll through menus through the physical rotating bezel.

Specifications & features:

  • Brand name - Samsung
  • Price - Rs. 21,900
  • Weight – 30.3 grams
  • Size – 1.4 inches
  • Special features – Activity tracker, blood oxygen, fitness tracker, heart rate tracking, sleep analysis, step count
  • Warranty - 1-year warranty (manufacturing defects only)
  • Battery back up - 18 hours
Pros Cons
Build quality is solid. The display is flat with sharp edges and corners.
The display quality is outstanding. Battery charging is slow.
This smartwatch is an all-rounder fitness tracker.

3.Garmin Instinct

Garmin is another well-known smartwatch manufacturer, and its Garmin Instinct is the best smartwatch for men with multi-functional activity tracking facilities. Its button control, touchscreen, stylish look, and myriad colour variation make it an excellent choice for men.

Specifications & features:

  • Brand name - Garmin
  • Price - Rs. 21,990
  • Weight – 49.9 grams
  • Size – 1.27 inches
  • Special features – Activity tracker, military standard thermal shock, GPS, blood oxygen, fitness tracker, heart rate tracking, sleep analysis, step count.
  • Warranty - 1-year warranty (manufacturing defects only)
  • Battery back up - 40 hours
Pros Cons
The display comes with sunlight visibility. The display is monochrome.
It provides detailed information for workouts.
It comes with all the preliminary activity tracking options.

4.Fitbit Sense

This beautifully designed smartwatch takes a cue from the company's Versa lineup that runs on Fitbit OS 5.1. It is another best smartwatch for men that leverages the potential for stress sensor, SpO2 sensor, ECG monitoring, skin temperature sensor, and built-in GPS.

Specifications & features:

  • Brand name - Fitbit
  • Price - Rs.21,350
  • Weight – 30 grams
  • Size – 1.58 inches
  • Special features – Activity tracker, GPS, oxygen monitoring, heart rate tracking, body response, skin temperature, sleep monitoring, step count
  • Warranty - 1-year warranty (manufacturing defects only)
  • Battery back up - 12 hours
Pros Cons
It is highly water-resistant. Battery life is comparatively short.
It comes with a high-quality microphone.
It has an easy-to-use interface.

5.Fossil Gen 6 Smartwatch

It is a round wearable smartwatch by Fossil that runs on WearOS and comes with different colour shades. It is another best smartwatch for men with a swim-proof design and leverages Google Assistant for responses.

Specifications & features:

  • Brand name - Fossil
  • Price - Rs.24,995
  • Weight – 140 grams
  • Size – 1.28 inches
  • Special features – Activity tracker, GPS, oxygen monitoring, heart rate tracking, body response, skin temperature, sleep monitoring, step count, etc.
  • Warranty - 1-year warranty (manufacturing defects only)
  • Battery back up – 1-day
Pros Cons
It comes with a stylish round AMOLED screen. It is not a good fit for swim workouts.
It also provides heart rate & activity tracking.
It has a fast-charging speed as compared to its predecessors.

6.Amazfit T-Rex Pro Smartwatch

It is another best smartwatch for men at an affordable price point. This rugged smart wearable sports watch runs on Watch OS 4.0 and can be your exploration partner. It comes with a 1.3 inches HD AMOLED colour screen display. Amazfit T-Rex Pro is a water-resistant smartwatch & can provide a battery life of up to 18 days.

Specifications & features:

  • Brand name - Amazfit
  • Price - Rs12,999
  • Weight – 60 grams
  • Size – 1.3 inches
  • Special features – Oxygen monitoring, heart rate monitoring, sleep monitoring, global navigation satellite systems, body response, etc.
  • Warranty - 1-year warranty (manufacturing defects only)
  • Battery back up – 9 to 18 days
Pros Cons
It also provides heart rate & activity tracking. The watch size or dial-screen might seem huge for some users.
It comes with a stylish round HD AMOLED screen.
It is water-resistant & provides a long-lasting battery life.

7.Cross beats Orbit Infiniti AMOLED Smart watch

It is another AMOLED smartwatch with a 3D curved display with a stunning round-shaped look. It can also store 1500+ songs within it. It is one of the best smartwatches for men who want to use it for fitness and health tracking.

Specifications & features:

  • Brand name - Crossbeats
  • Price - Rs.6,999
  • Weight – 40 grams
  • Size – 1.39 inches
  • Special features – Breath monitoring, heart rate monitoring, oxygen monitoring, sleep monitoring, weather information displaying, blood pressure, etc.
  • Warranty - 1-year warranty (manufacturing defects only)
  • Battery back up – 7 days
Pros Cons
It provides excellent camera control with an easy-to-use interface. The watch does not support GPS.
It comes with the best notification alert feature.
It also supports a voice assistant and voice recording feature.

8.Amazfit GTR 2e SmartWatch with Curved Design

It is another excellent HD AMOLED with an always-on display smartwatch. This 50 m in-depth water-resistant smartwatch comes with 50+ watch faces. You can monitor various body activities, including stress. It also leverages the power of the Alexa voice assistant, where users can raise their hands and tell Alexa what they need.

Specifications & features:

  • Brand name - Amazfit
  • Price - Rs. 7,999
  • Weight – 48 grams
  • Size – 1.39 inches
  • Special features – Body stress monitoring, heart rate monitoring, oxygen monitoring, Alexa assisted, etc.
  • Warranty - 1-year warranty (manufacturing defects only)
  • Battery back up – 1-day
Pros Cons
It delivers 90+ sports models. The material quality of the straps is cheap.
This wearable sports watch runs on Watch OS 5.0.
It also supports Alexa voice assistant.
The watch supports GPS.

9.Fastrack Reflex Unisex Smartwatch

It is one of the best smartwatches for men with a huge display at an affordable price. This smartwatch with a long-lasting battery also comes with 100+ unique watch faces. It also leverages the power of the built-in Alexa voice assistant.

Specifications & features:

  • Brand name - Fastrack
  • Price - ₹4,995
  • Weight – 90 grams
  • Size – 1.69 inches
  • Special features – heart rate monitoring, blood oxygen monitoring, built-in Alexa assisted, etc.
  • Warranty - 1-year warranty (manufacturing defects only)
  • Battery back up – 8 to 10 days
Pros Cons
It comes with interchangeable straps to fit your style and mood. N/A
It delivers 100+ unique watch faces.
It also supports Alexa voice assistant.

10.HONOR Magic Watch

It is one of the best smartwatches for men that has a large AMOLED display and caters to 100+ workout modes. It also provides various fitness tracking systems such as sleep monitoring, light sleep, deep sleep, heart rate monitoring, breathing quality, rapid eye movement (REM), stress monitoring, etc.

Specifications & features:

  • Brand name - HONOR
  • Price - Rs. 10,999
  • Weight – 90 g
  • Size – 1.39 inches
  • Special features – breathing quality, rapid eye movement (REM), stress monitoring, etc.
  • Warranty - 1-year warranty (manufacturing defects only)
  • Battery back up –14 days
Pros Cons
It has a long-lasting battery backup. The material quality of the straps is cheap.
It delivers 100+ workout modes.

Best 3 features for consumers

Apple Watch Series 7

  • Comes with a heart rate sensor and notification system.
  • Stream podcasts and music on the go.
  • Its QWERTY keyboard lets you type on the screen.

Samsung Galaxy Watch 4

  • Build quality is solid.
  • The display quality is outstanding.
  • All-rounder fitness tracker.

Garmin Instinct

  • The display comes with sunlight visibility.
  • Detailed information for workouts.
  • Preliminary activity tracking options.

Fitbit Sense

  • Highly water-resistant.
  • High-quality microphone.
  • Easy-to-use interface.

Fossil Gen 6 Men's Smartwatch with AMOLED Screen

  • The stylish round AMOLED screen
  • Heart rate & activity tracking.
  • Fast-charging speed.

Amazfit T-Rex Pro Smartwatch Fitness Watch

  • Heart rate & activity tracking
  • Stylish round HD AMOLED screen.
  • Water-resistant & provides a long-lasting battery backup.

Crossbeats Orbit Infiniti AMOLED Smartwatch

  • Excellent camera control with an easy-to-use interface.
  • Best notification alert feature.
  • Voice assistant and voice recording feature.

Amazfit GTR 2e SmartWatch with Curved Design

  • 90+ sports models.
  • Multiple fitness-tracking options.
  • Alexa voice assistant.

Fastrack Reflex Unisex Smartwatch

  • Interchangeable straps to fit your style and mood.
  • 100+ unique watch faces.
  • Alexa voice assistant.

HONOR Magic Watch

  • Long-lasting battery backup.
  • 100+ workout modes.

Best value for money

Crossbeats Orbit Infiniti AMOLED is the best smartwatch for men that gives the best value for money. It has an AMOLED smartwatch with a 3D curved display, good battery backup, stunning & round-shaped look, and is less costly. It also provides excellent camera control with an easy-to-use interface and has the best notification alert feature making it stand out from the rest.

Which is the best (overall)?

Amazfit T-Rex Pro Smartwatch Fitness Watch is the best smartwatch for men (overall) because of its colour-screen display, water-resistant, better battery backup, lightweight, and keeps all significant health and fitness tracking. Also, it delivers 90+ sports models with multiple fitness-tracking options. The best part is that it supports Alexa for voice assistance.

How to find the perfect and best smartwatch for men?

While grabbing the best smartwatch for men, one can browse e-commerce sites like Amazon or Flipkart. One can use these mobile apps to order such smartwatches online. Users can also visit your nearest smartwatch store and distributors for the same.

Conclusion

We hope this article has given a list of the best smartwatches for men and their price, specifications, and stunning features. Choose the one which is the best fit for you!

Price of best smartwatches for men in India at a glance:

Sl. No. Product Name Price (INR)
1 Apple Watch Series 7 53,900
2 Samsung Galaxy Watch 4 21,900
3 Garmin Instinct 21,990
4 Fitbit Sense 21,350
5 Fossil Gen 6 Men's Smartwatch with AMOLED Screen 24,995
6 Amazfit T-Rex Pro Smartwatch Fitness Watch 12,999
7 Crossbeats Orbit Infiniti AMOLED 6,999
8 Amazfit GTR 2e SmartWatch with Curved Design 7,999
9 Fastrack Reflex Unisex Smartwatch 4,995
10 HONOR Magic Watch 10,999

FAQs

1.What is an AMOLED display?

It is a type of OLED display that leverages the concept of a thin filmed display & consumes less power. These screens are built from electroluminescent material.

2.What is WearOS?

WearOS is a version of Google's Android OS meant for smartwatches. This operating system supports various functionalities like Bluetooth, Wi-Fi, NFC, 3G, and LTE connectivity. Smartwatch manufacturing companies & other technology companies like Fossil, Qualcomm, Samsung, Huawei, HTC, Broadcom, Asus, Intel, Imagination Technologies, LG, MediaTek, Motorola, and New Balance, have partnered for OS support.

3.What are the benefits of smartwatches?

Modern smartwatches come with a fitness tracker, digital wallet, heart rate monitor, BP monitor, sleep monitor, photos clicking, storage, stream music and videos, locating your phone, and alerting you when your body system imbalances options.

4.What sensors do smartwatches use?

Smartwatches use sensors like Gyroscope, Magnetometer, Barometric Pressure Sensor, Ambient Temperature Sensor, Heart Rate Monitor, Oximetry Sensor, etc.

5.Can I change the front dial display in these watches?

Yes, most smartwatches come with various unique watch faces you can choose and set up.

At Hindustan Times, we help you stay up-to-date with the latest trends and products. Hindustan Times has an affiliate partnership, so we may get a part of the revenue when you make a purchase.

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30Jun

Can THC Vapes Help You During Panic Attacks?

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

What is THC?

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

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

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

What are panic attacks?

Source: pexels.com

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

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

Benefits of THC vape for reducing Panic Attacks

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

Aid for anxiety and stress-relieve

Source: pexels.com

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

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

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

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

Boosting sleep quality

Source: pixabay.com

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

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

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

Reduces mood swings

Source: mensjournal.com

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

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

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

The Key Takeaway

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




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29Jun

Sleep Apnea – MU Health Care

Posted by: admin Categories: ANXIETY MANAGEMENT
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If you snore, wake often during sleep and are tired during the day, you might have sleep apnea, a condition that negatively affects sleep quality and can lead to other serious health issues.

Your sleep quality can affect not just your mood and energy, but also your memory and ability to concentrate, and untreated sleep disorders can lead to other health issues. Our sleep experts can help diagnose your condition and provide a personalized plan to help you get the best rest of your life.

Sleep apnea causes and symptoms

Obstructive sleep apnea

Obstructive sleep apnea happens when muscles in your throat relax during sleep, causing your airway to narrow or close when you breathe in during sleep. The brain then causes a brief awakening to reopen the throat. Obstructive sleep apnea can affect anyone, but it is more common if you are male, older, if you have a family history of sleep apnea or a narrow throat, smoke, or have other medical issues such as obesity, hypertension, heart disease (including atrial fibrillation), Type 2 diabetes or reflux.

Central sleep apnea

Central sleep apnea is a less common condition caused when your brain does not send electrical signals to the muscles that control breathing. This may cause you to wake up short of breath or have difficulty falling or staying asleep. Central sleep apnea is more likely to develop if you are male, older, use opioid pain medications, or have had a stroke or heart disorder.

Symptoms of all sleep apneas may include:

  • Fragmented or disturbed sleep.
  • Low energy or difficulty focusing throughout the day, or feeling sleepy during the day (hypersomnia), especially mid-afternoon.
  • Snoring.
  • Difficulty staying asleep.
  • Waking up with a headache, dry mouth or to urinate nightly.
  • Sudden gasping for air or periods of halted breathing during sleep.

Sleep apnea elicits a fight-flight stress response to reopen the upper airway and resume breathing. This stress response can elevate heart rate, blood pressure and blood sugars, which eventually can result in hypertension, diabetes, heart disease or stroke.

Diagnosing sleep apnea

If you are experiencing these symptoms, we offer different ways to help diagnose the problem. The most reliable way is a sleep test, or polysomnogram. Home sleep tests are also available but are not as sensitive as the sleep study performed in the sleep center.

Our sleep center is accredited by the American Academy of Sleep Medicine, and your sleep apnea care team will include our board-certified sleep experts.

Home sleep apnea test

Home sleep tests are more accurate at detecting apnea in people who have a high likelihood of suffering from obstructive sleep apnea. This test, approved by most insurances, monitors breathing, snoring and oxygen levels. Your sleep technologist will give you detailed instructions on how to use the home test.

We offer two types of home sleep tests. If you live near Columbia, you can borrow a testing machine and return it the next day. Or we can mail you a disposable test to save time and effort.

A home sleep test can only check for sleep apnea; it will not test for other disorders. In some cases, a negative result needs to be followed by an in-lab attended sleep study, which is more sensitive for detecting milder sleep apnea.

In-lab sleep study

In-lab sleep studies are a more detailed test and monitor stages of sleep, awakenings, heart rate, oxygen levels, breathing effort, snoring and movements during sleep. You will spend the night in a private, comfortable bedroom with its own bathroom while being monitored by a technician using specialized sensors.

A sleep study is safe and painless, and it provides detailed information to diagnose sleep apnea, parasomnias including REM sleep behavior disorder and Periodic Limb Movement Disorder. Patients with severe sleepiness or narcolepsy may be scheduled for a daytime "nap test' following the nighttime sleep study.

Sleep apnea treatment at MU Health Care

Lifestyle changes

Your sleep apnea may be resolved with habit changes, such as changing your sleep position, reducing how much alcohol you consume or weight loss. Most people who experience sleep apnea receive successful treatment that not only controls the apnea, but also improves snoring and sleep quality, and as a result, daytime alertness and energy levels.

Air pressure devices

In many cases, the first step to treating sleep apnea is a positive airway pressure machine: continuous pressure (CPAP) or bilevel pressure (BiPAP). A BiPAP device provides more pressure when you breathe in and less when you breathe out. CPAP can also deliver different levels of pressure, but it cannot deliver pressures as high as bilevel can, nor can CPAP drop the pressure as much when you exhale as bilevel can. Both work by blowing pressurized regular room air, not pure oxygen, into a mask worn over the nose and/or mouth.

The air pressure, if high enough, keeps the back of the throat inflated to prevent it from collapsing as you breathe in during sleep. An inflated throat keeps tissues from vibrating, stopping snores, and keeps your body from interrupting sleep to resume breathing. This prevents the stress that apnea places on the heart and body — allowing for a more restorative sleep and increased daytime alertness.

Oral devices

Some oral devices used to stop snoring may also help with mild or moderate sleep apnea in select patients. A mandibular advancement device (MAD) is one option. It keeps the lower jaw moved slightly forward during sleep, opening the airway. MADs are custom fitted to your teeth by a specially trained dentist. MADs may cause some jaw or tooth discomfort and cannot be used with dentures. They are not effective for all patients.

Surgical treatment

If you have been diagnosed with sleep apnea and find it too difficult to sleep while using a CPAP or BiPAP machine and meet certain specific criteria, you may be a candidate for a surgical option called Inspire Therapy.

Candidates for Inspire Therapy must meet minimum requirements, including:

  • A body mass index (BMI) below 32.
  • An apnea-hypopnea index (AHI) in the range of 15-60 events per hour.
  • Unable to tolerate air pressure therapy after documented trial.
  • No other significant underlying health issues.

Inspire is a battery-powered device surgically implanted under the skin in the chest. It is connected with a wire to the nerve controlling part of your tongue muscle on one side. It sends an electric signal to part of the tongue muscle when you breathe in so the tongue is pushed forward, helping to keep the airway open.

You turn the device on before bed with a remote control and turn it off after you wake up for the day. It sends electrical signals following a time delay to allow you to fall asleep. It will stay on while you are asleep (or if you awake) until you turn it off. The voltage required to achieve the best result is determined during a sleep study in which a trained technician will adjust the strength of the electrical signal. In some cases, Inspire Therapy may reduce the severity of your apnea but not eliminate it completely. Results vary.

After 10 years, the device is removed to replace the battery and the wire is reinserted on the other side of the tongue. Inspire Therapy may not be MRI compatible.

Expert care for sleep apnea

With an accredited sleep center and board-certified sleep experts, you can expect the highest quality of care. Our sleep center provides a quiet, private room with an attached bathroom, equipped to make sleeping away from home as comfortable as possible. Our sleep team, from neurologists to technologists to nurses, have decades of experience in diagnosing and treating sleep disorders, including sleep apnea.

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29Jun

The Five-Minute Self-Care Activity That Can Change A Woman’s Entire Day

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Those of us who cannot afford the latest trendy product and excursion claiming to reinvigorate and de-stress need to still find ways to practice self-care without breaking the bank. Psychotherapist Kathleen Dahlen deVos told HuffPost, "Spending excessive money or funds we don't have in the name of 'self-care' can actually be distressing, destructive and work against our mental and emotional wellbeing." So, what should those of us without a ton of disposable income do to relax? Well, for starters, let's take a deep breath.

Alexandra Elle, author of "Growing in Gratitude," shared her best tip for cost-effective self-care that you can practice anywhere, at any time. "Take five minutes to decompress every day," she told Women's Health. "It's important to take time to breathe." Seems simple enough, right? We breathe every day, all the time, so what makes this practice any different? The trick is breath-control and mindfulness. Free yourself from distractions, find a nice, quiet place to breathe in through your nose, hold, and breathe out through your mouth. There are guided meditations all over YouTube and helpful breathing and meditation apps that make deep, focused breathing easy and purposeful. Or you can guide yourself whenever you need to pause and de-stress — after all, oxygen is free, right?

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