If you have a smart watch like a Fitbit or an Apple Watch, you’ll often find that you’re acutely aware of how your body is performing at any given time. Whether you’re being told about live environments or increasing heart rate, these little gadgets are handy for staying on top of wellbeing.

However, one Reddit user took this a little further. Posting on the popular subreddit dedicated to visual data, “dataisbeautiful”, the user shared a graph of their heart rate, as recorded on their Fitbit of their heart rate throughout the conversation and immediate aftermath of their wife asking for a divorce.

Admitting that they only ever take off their watch to shower, the user was able to share everything from their resting beats per minute (BPM) right to the moment their wife asked for a divorce.

The story told by heart rate

The user admitted in the comments that the couple had been having issues for a while and had even been for counselling together earlier that day so while they weren’t exactly blindsided by the news, their heart rate suggests that maybe they weren’t quite expecting it, either.

The graph starts with their resting heart rate and rises slightly at the phrase, “can we talk?” followed by a significant rise at the words, “I don’t think this is healthy for either of us”.

The user admitted in comments that at this point, they were having a panic attack but they’re not sure how accurate the data is for it because the watches aren’t medical devices.

Finally, once they went for a walk, you see their heart rate start to slow down gradually.

One user commented, “As a data scientist myself, I wish to salute you, good sir. Dedication is reliving a difficult time, in pursuit of what kind of neat shit you can pull out of the numbers.”

As another user said, “How can you mend a broken heart? Not sure, but you can sure document one.”

Why does heart rate rise during stressful situations?

Heart rate rises when we get bad news or find ourselves in stressful situations because our body has entered fight-or-flight mode. According to Psychology Tools, this is, “an automatic physiological reaction to an event that is perceived as stressful or frightening.”

“The perception of threat activates the sympathetic nervous system and triggers an acute stress response that prepares the body to fight or flee.”

Basically, it’s your body trying to prepare and protect you but of course, it’s not always helpful when you’re trying to have an important conversation. The NHS recommends that if you find your heart rate increasing when stressed, you try these breathing exercises:

Make yourself as comfortable as you can. If you can, loosen any clothes that restrict your breathing.

If you’re lying down, place your arms a little bit away from your sides, with the palms up. Let your legs be straight, or bend your knees so your feet are flat on the floor.

If you’re sitting, place your arms on the chair arms.

If you’re sitting or standing, place both feet flat on the ground. Whatever position you’re in, place your feet roughly hip-width apart.

  • Let your breath flow as deep down into your belly as is comfortable, without forcing it.
  • Try breathing in through your nose and out through your mouth.
  • Breathe in gently and regularly. Some people find it helpful to count steadily from 1 to 5. You may not be able to reach 5 at first.
  • Then let it flow out gently, counting from 1 to 5 again, if you find this helpful.
  • Keep doing this for at least 5 minutes.

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A 20-year-old student from West Bengal, who was preparing for the NEETexam, tragically took his own life in his rented place in Kota, Rajasthan. This incident follows the death of a 16-year-old student, also preparing for NEET, who died by suicide in Kota earlier this September. Shockingly, in 2023 alone, the coaching hub of India has been witness to 28 student suicides.Aspiring to become a doctor is undoubtedly a challenging journey. The pressure to perform well in the qualifying exam NEET can lead to stress, which, if not managed, may adversely impact both mental and physical well-being. In fact, it can even lead to fatal consequences. Here are 10 effective strategies to helpNEET aspirants reduce stress and perform at their best.
Structured Study Routine
Establish a well-organized study schedule. Break down your study sessions into manageable segments with short breaks in between. This approach helps maintain focus and prevents overwhelming fatigue.
Mindful Breathing Exercises
Incorporate mindfulness into your daily routine through deep breathing exercises. Practice techniques such as diaphragmatic breathing to calm your mind and reduce anxiety. A few minutes of focused breathing can make a significant difference in stress levels.
READ ALSO: 10 Tips for improving memory retention for NEET UG preparation
Regular Physical Activity
Integrate regular exercise into your routine. Physical activity is a proven stress buster, releasing endorphins that uplift your mood. Whether it's a brisk walk, yoga, or a workout session, find an activity that suits you.
Adequate Sleep
Ensure you get enough sleep each night. Lack of sleep can impair cognitive function and increase stress levels. Establish a consistent sleep schedule, aiming for 7-8 hours of quality sleep to rejuvenate both your body and mind.
Balanced Nutrition
Maintain a well-balanced diet rich in nutrients. Avoid excessive caffeine or sugary foods, as they can contribute to energy crashes and mood swings. Opt for a diet that supports sustained energy levels and brain function.
Positive Affirmations
Cultivate a positive mindset through affirmations. Remind yourself of your capabilities and strengths. Positive self-talk can boost confidence and resilience, helping you navigate challenges with a clearer perspective.
Effective Time Management
Develop strong time management skills. Prioritize tasks, set realistic goals, and allocate dedicated time for relaxation. A well-organized approach to your studies can alleviate the stress associated with looming deadlines.
Hobbies and Recreation
Dedicate time to activities you enjoy. Whether it's reading, music, or a hobby, engaging in recreational pursuits provides a mental break and promotes a healthier work-life balance.
Social Support
Connect with friends, family, or fellow aspirants. Sharing experiences and concerns can provide emotional support. Remember, you're not alone in this journey, and a supportive network can make the process more manageable.
Seek Professional Guidance
If stress becomes overwhelming, consider seeking professional guidance. A counsellor or mental health professional can offer strategies tailored to your individual needs and help you navigate the challenges of exam preparation.
Remember, success in the NEET exam is not solely about rigorous study but also about maintaining a healthy mind and body. By incorporating these stress reduction strategies into your routine, you can optimize your preparation and approach the exam with a focused and resilient mindset.
(Dr. Singh, is a Mental Health Professional, and a TEDx Talk Speaker with a medical background. She is currently the Head of Department of Holistic Medicine & Mental Wellness at Artemis Hospital, Gurgaon. Also, she is the Founder and Director of The Mind and Wellness Studio.)

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Polycystic Ovary Syndrome and stress form a vicious circle where stress and anxiety can worsen PCOS and women with PCOS have higher levels of stress hormones thus stress management is crucial for individuals with PCOS. With PCOS, it is important to understand how episodes of anxiety and elevated stress levels are related to biological reasons and hormonal fluctuations stemming from PCOS.

PCOS and stress: 5 ways to keep calm and anxiety under control (unsplash )
PCOS and stress: 5 ways to keep calm and anxiety under control (unsplash )

In an interview with HT Lifestyle, Dr Astha Dayal, Lead Consultant - Obstetrics and Gynaecology at CK Birla Hospital in Gurugram, asserted that stress management is a personal journey but 5 tips could be helpful -

1. Regular Exercise: Any form of dedicated regular exercise like walking, jogging, swimming, dancing or yoga can help improve mood & reduce stress by releasing endorphins.

2. Healthy Diet: A diet low in refined carbohydrates and high in whole foods, plenty of fruits and vegetables, lean proteins, and complex carbohydrates helps reduce stress, anxiety and improves the hormonal imbalance in PCOS. Avoiding alcohol, smoking, excess caffeine improves overall health.

3. Mindfulness and Meditation: Meditation or deep breathing exercises promote relaxation and reduce stress levels. Engaging in hobbies helps one relax and unwind.

4. Adequate Sleep: At Least 6-8 hours of timely, adequate, quality sleep can improve stress and PCOS symptoms. Establish a regular sleep routine and create a comfortable sleep environment.

5. Communication and Support: One shouldn't hesitate to seek support if suffering from stress and anxiety. Connecting with friends, family or support groups or taking help from mental health professionals, such as therapists or counselors who can help you develop coping strategies and provide emotional support. Sometimes medication under supervision of a psychiatrist may be necessary.

Sanchita Agrawal, Licensed Clinical Psychologist at DocVita, said, “The physical changes accompanying PCOS, such as weight gain and excessive body hair, can profoundly influence our mental well-being. One may develop a negative perception of their body, contributing to anxiety and impacting lifestyle choices. They may avoid going out, stop wearing certain clothes, and even restrict their social life. All these factors clubbed together can add to the stress.”

To effectively manage heightened stress associated with PCOS, he suggested incorporating the following key practices -

  • Exercise: Regular physical activity, even in short bursts, not only aids in weight regulation but also triggers the release of endorphins, promoting an improved emotional state.
  • Mindfulness: Techniques like paced breathing, diaphragmatic breathing, and various forms of pranayama enhance respiratory control, alleviating anxiety-related breathing difficulties.
  • Diet: Given PCOS's association with insulin dysregulation, adopting a diet that avoids sugar spikes is crucial for overall well-being.
  • Sleep Hygiene: Cultivate a calming sleep environment through practices like taking a hot shower, introducing relaxing aromas and maintaining a clutter-free bed dedicated solely to sleep.
  • Open Conversations: Engage in transparent discussions about the impact of PCOS on daily life with loved ones, colleagues, and healthcare professionals. This openness fosters understanding and establishes a supportive network to lean on during challenging times.

By integrating these practices, one can proactively manage stress associated with PCOS, fostering holistic well-being and a positive mindset.

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Mental health experts generally agree that, alongside depression, anxiety has dramatically increased since the pandemic. But while anxiety is considered solely a mental issue, it often manifests itself in a variety of physical symptoms. Those, in turn, often fuel more anxiety.

To get a better handle on the connection between the mind and the body when it comes to anxiety, we checked in with two local experts – Dr. M. McCray Ashby, a child and adolescent psychiatrist with Clarity Clinic NWI, and Steve Butera, executive director of New Leaf Resources.

What are some of the most common causes of anxiety?

Ashby: Anxiety can stem from many sources such as trauma, low self-esteem/insecurities or even no reason at all. Anxiety from trauma may manifest as reliving experiences, intrusive thoughts and/or hypervigilance. Low esteem/insecurities can be seen as worrying if people are being critical, if people are judging and/or fear of failure. While some individuals may be aware of specific triggers for fears, not all anxiety has a source and can occur for no reason.

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Butera: We’re finding anxiety to be an issue for a growing number of people. The most common causes have to do with things that people anticipate and worry about in the future. They worry about what’s going on in the world and how that’s going to impact them. They worry about their families. If there’s something that they worry about and dwell on continuously over time, it tends to turn into anxiety. A lot of worries are normal — we all get concerned about certain things. But there’s a point where it crosses over — sometimes even after a particular situation has resolved itself — and there’s no threat there anymore, where some people still feel anxious.

How can anxiety, generally considered a mental issue, affect a person’s physical well-being?

Ashby: Anxiety may manifest as physical symptoms including, but not limited to, stomach pain, nausea, shortness of breath, chest pressure, shaking, tremors, sweating and flushing. This is why some people with new-onset anxiety/panic attacks end up presenting in an emergency department out of concern for heart attacks or strokes.

Butera: We exist as a whole person. You can’t really separate the mind from the body from the spirit. So when we have anxiety, it will often manifest in different physical symptoms. And when we have physical problems, those can cause anxiety as well. It becomes a cycle in a way, where the anxiety tends to cause physical symptoms and the physical symptoms create even more anxiety. Part of the goal, then, is to try to interrupt that cycle.

Specifically, anxiety can impact different systems and areas of the body, including heart rate, blood pressure, libido, gastrointestinal system, breathing, sleeping. Some of these physical issues can then lead to a panic attack for some people, which is an extreme case of anxiety. And all of these issues can then lead to irritability and poor coping and other things that negatively affect a person’s overall well-being.

What are some ways to prevent — or at least ease the severity of — anxiety?

Ashby: It’s important to remember that anxiety is not inherently a bad thing. Anxiety is what makes me get up for work so I can pay my bills. Anxiety is what makes a student study for a test so they don’t fail. But anxiety can become a problem if there is too much of it and an individual struggles to function or, alternatively, if there’s too little and an individual does not care about anything. If there’s too much anxiety, learning coping skills and relaxation techniques can help. One simple technique is slow, deep breathing.

Butera: One good way to manage anxiety is to try and stay in the present. A lot of times we’re thinking about things that haven’t happened yet — and sometimes they never end up happening — and those thoughts can really ramp up our anxiety. It’s also good to stay focused on something such as reading a book or working on a particular project, because anxiety often involves a lot of different thoughts going in a lot of different directions that kind of become overwhelming. It’s important to recognize that we are not our thoughts. Just because something is going through our mind doesn’t make it true or define who we are. If anxiety persists over a long period and doesn’t seem to ease, there is help available. Working with a therapist can really help a person find techniques to cope.

How can you alleviate the potential physical effects of anxiety?

Ashby: While we can’t simply avoid anxiety, meditation and mindfulness activities may help an individual be aware of their own physical self. This may aid in being aware of rising anxiety so coping skills can be utilized earlier. Exercise is another great way to reduce mental and physical symptoms of anxiety because it releases a lot of natural endorphins.

Butera: One of the most important things to do is to get a handle on our breathing. Take some long deep breaths and slow things down a little bit, which can help ease the tension in different parts of the body.

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Sophisticated Serenity: Self-Care Strategies for Modern Mothers

Motherhood, a journey filled with unparalleled love and ceaseless demands, often leaves moms tirelessly juggling between personal and family needs.

While the joy of nurturing often overshadows the exhaustion, it’s essential for modern mothers to carve out self-care routines that restore their inner peace and vitality. The following self-care strategies are tailored to help mothers find a blend of tranquillity and elegance in their daily lives.

Embracing Mindful Mornings

The dawn of a new day offers a fresh start. Begin with a calming routine that helps centre your thoughts and prepares you for the day ahead. Whether it’s a warm cup of tea enjoyed in silence or a gentle yoga stretch, cultivating a mindful morning routine can significantly impact your emotional well-being.

Cultivating a Serene Space 

A harmonious environment significantly contributes to your mental clarity and peace. Dedicate time to de-clutter and organize your living spaces. Introduce calming elements like soft lighting, soothing colours, and aromatic essential oils to create a serene ambience that invites relaxation.

Mindful Wardrobe Choices 

Your attire significantly influences your confidence and mood. Opting for comfortable yet chic clothing can boost your self-esteem and comfort. The Row, known for its timeless elegance and comfort, is a perfect choice for modern moms. Investing in high-quality, versatile pieces like those from The Row can simplify your morning routine and allow you to move through your day with refined ease. Don’t forget to browse the section available by The Row, as a well-curated wardrobe can be a step towards mindful and stylish living.

Sophisticated Stress Solutions

Stress is an inevitable part of motherhood, but managing it with elegance and grace is crucial. Incorporating stress-relieving techniques into your daily routine can be a game changer. Practice deep breathing exercises during moments of tension, or set aside time for mindfulness meditation to centre your thoughts. Indulging in relaxing hobbies, like reading or gardening, can also provide a peaceful escape from the daily hustle. Additionally, consider scheduling regular self-care appointments, be it a massage or a quiet evening stroll. Embracing sophisticated solutions to manage stress enhances your resilience and models healthy coping strategies for your children, making motherhood a bit more serene.

Soothing Sleep Sanctuaries

Quality sleep is indispensable for rejuvenation and maintaining a clear mind. Crafting a soothing sleep environment is pivotal to ensuring restorative rest. Keep the room dark, cool, and quiet to promote a calm atmosphere conducive to sleep. Investing in comfortable, luxurious bedding can significantly enhance your sleep experience. Moreover, maintaining a regular sleep schedule, even on weekends, helps regulate your body’s natural sleep-wake cycle. Incorporate relaxing bedtime rituals, such as a warm bath or reading, to signal your body it’s time to wind down. Finally, minimize screen time at least an hour before bed to allow your mind to transition peacefully into a restful slumber.


The essence of sophisticated serenity lies in creating a balanced lifestyle that attends to your personal needs while cherishing the joys of motherhood. By adopting mindful practices in daily routines, modern mothers can navigate the beautiful chaos of parenting with grace and poise. The journey towards self-care is a rewarding endeavour, one that ensures you remain present and engaged in the tapestry of memories you create with your loved ones.

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Medication is saving lives across the county

The Hamilton County Health Department is taking proactive steps to combat the opioid crisis by training educators and staff in every school district on how to use Narcan, a life-saving medication that can reverse opioid overdoses.


“Unfortunately, an overdose can happen anywhere,” said Jim Ginder, a Health Education Specialist at the Health Department. “Our primary concern is the safety and well-being of our community members, especially our youth. The opioid crisis has touched every corner of our county, and it’s essential that we equip our school staff with the necessary tools to respond effectively in case of an emergency.”

Opioids are a class of drugs that include prescription painkillers like oxycodone and hydrocodone, as well as illegal drugs such as heroin. When someone overdoses on opioids, their breathing can slow down or stop, which can be life-threatening. Narcan, also known by its generic name naloxone, is usually administered as a nasal spray and typically works within minutes by restoring normal breathing and consciousness to the individual who has overdosed.

“The opioid epidemic is a complex and ongoing public health crisis,” Ginder explained. “We’re committed to making sure all educators and staff in our county’s school districts can identify the signs of an overdose, administer Narcan, and provide critical support until emergency responders arrive.”

Westfield Washington Schools is among those who recognize the importance of the program.


“We are grateful to the Hamilton County Health Department for providing this essential training,” District Superintendent Dr. Paul Kaiser said. “Our top priority is the safety of our students, staff, and visitors, and having our educators trained to respond to opioid emergencies is a crucial step towards achieving that goal.”

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November 29, 2023 | 3:52pm

MANILA, Philippines — After more than three years of battle, the world has moved past the acute phase of the pandemic. However, the lingering effects of COVID-19 continue to pose challenges, particularly in the realm of health and well-being.

One of COVID-19’s many concerning aspects is its long-term health consequences, or the so-called "long COVID,” where patients manifest persistent respiratory symptoms, neurological complications, cardiovascular issues, and mental health challenges.

SM Foundation, the social good arm of the SM Group, continues to extend its helping hand, especially in areas where support is crucial. From providing various assistance during the height of the pandemic, it now breathed new life into UP-PGH’s post-COVID & PulmoCare HUB.

Breathing better together 

Prior to the rehabilitation of the facility, UP-PGH Division of Pulmonary Medicine chief Dr. Lenora Fernandez recalled that the facility has struggled to expand its services to meet the growing needs of the community.

“PGH does have many donors but has so many competing priorities, too. Those patients who continued to suffer from debilitating shortness of breath in silence still lacked essential services such as pulmonary rehabilitation equipment,” Dr. Fernandez shared. 

Inside the new vibrant and spacious hub, UP-PGH Division of Pulmonary Medicine chief Dr. Lenora Fernandez (third from left) and her colleagues simultaneously are able to attend to patients simultaneously.

Photo Release

Driven by their staunch commitment to patient care, they have explored solutions, sought partnerships with supportive organizations, and continuously adapted their services to meet the evolving needs of their patients.

“These hurdles made it a little challenging but we always try to find ways to overcome these challenges as there always are people and organizations willing to help,” she added.

Today, through UP-PGH’s social good collaboration with the SM group, the hub can serve the community around it and reach other patients virtually in other parts of the Philippines.

The hub was prudently built with a vibrant lobby to increase patients’ comfort. It also has spacious rooms, with dedicated areas for rehabilitation, ultrasound, cardiopulmonary exercise testing and virtual consultation.

Through UP-PGH and SM group’s collab for social good, the hub was laid out with rooms that will help the Division of Pulmonary Medicine staff comfortably perform their tasks.

Photo Release

The collaboration for social good also equipped the facility with state-of-the-art equipment that will complement the expertise of UP-PGH Pulmonary Division’s doctors and staff.

With the new facility as a solid stepping stone, Dr. Fernandez is optimistic about the future of the hub, aiming to increase the number of patients served by 100% every year. With this milestone, she hopes to spread social good by extending assistance to other centers beyond PGH that would like to set up similar services to further strengthen pulmonary health throughout the country.

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Staff from Oxford University Hospitals NHS Foundation Trust have developed a new app called Let’s Talk Clots, to provide patients with information on blood clots and how to reduce the risk of them.

Working in collaboration with Thrombosis UK, the team has created a free app, aimed at patients who are in hospital or who are being discharged from hospital. At these times there is a risk that a blood clot could form so it’s vital for patients to know the warning signs to look out for.

Details of the new app will be added to patients’ discharge paperwork, with a longer-term plan for adding it to patients’ admission paperwork too.

Patients should see their GP or go to A&E immediately if they experience any new redness, pain or swelling to their legs; have difficulty breathing; feel faint; cough up blood; or have chest pains.

The app flags up these serious symptoms of a blood clot, as well as makes suggestions for reducing the risk, explains how a blood clot is diagnosed and details UK-approved treatments and therapies.

All of the information in the app has been medically approved and developed in collaboration with Oxford University Hospitals NHS Foundation Trust, Thrombosis UK, patients and healthcare providers.

In addition, the app is also a useful tool for anyone who is recovering after a blood clot. Patients will find details about recovery, managing the anxiety and worry around the issue, regaining well-being and fitness and returning to everyday activities.

There is also information that blood clot patients may need to consider around life events, such as pregnancy, family planning, travel and managing other conditions and treatments alongside the risk factors or a personal medical history of thrombosis.

Sarah Havord, venous thromboembolism (VTE) prevention nurse at Oxford University Hospitals, said: “This resource is very much needed, providing free access to medically-approved information across the blood clot journey and, I believe, will help to save lives and restore lives affected by blood clots.

“The app started simply as an idea of mine, and has been developed in collaboration with Thrombosis UK, allied healthcare professionals, individuals who have been diagnosed with a blood clot, and their family members.”

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November and December are months focused on gratitude and giving, often celebrated by many with fun, festive gatherings with friends and family. Give the gift of health to yourself, and your loved ones, this winter by taking precautionary steps to prevent illness.

As temperatures drop, respiratory viruses, like the flu, COVID-19, and RSV, increase. These viruses can lead to severe illness – particularly for young children and older adults. During the winter months, it is important to continue to practice frequent hand washing, cover coughs and sneezes, avoid contact with sick individuals, and stay home when you are sick.

In addition to these precautionary measures, there are further actions that can be taken to reduce the spread of germs – like getting the flu, COVID-19, and RSV vaccinations. Getting vaccinated is crucial for individual and community health, as it not only protects you from serious illness but also plays a vital role in preventing the spread of infectious diseases within the broader population.

Building immunity and taking precautions is essential not only for your own protection but also for safeguarding older and younger generations. Here’s what you need to know about these highly contagious viruses, and how you can reduce your risk of getting sick this winter and to help give the gift of health to your friends, family, and the community. If you have questions, consult with your healthcare provider to determine your specific vaccination needs.


Respiratory Syncytial Virus (RSV) Vaccine:

In the United States, RSV is a common virus that can impact all individuals with a fever, severe cough, wheezing, and difficulty breathing. However, these symptoms can be particularly dangerous for children ages five and under and adults over the age of 60. Furthermore, due to reduced RSV infections during the pandemic, many children lack natural immunity. Fortunately, this fall, we have several vaccinations to help us combat the virus:

  • For adults aged 60 and older, especially those with chronic medical conditions, two new RSV vaccines have been developed. Clinical trials show 83% and 89% effectiveness at preventing lower respiratory symptoms in the first RSV season after vaccination.
  • The new infant antibody, Nirsevimab (also known as Beyfortus), is generally recommended by the CDC for all infants under eight months, as well as for babies born during the RSV season and older babies at higher risk of severe illness. Due to supply limitations for the 2023-2024 season, the CDC is currently modifying these recommendations, recommending instead that the antibody go to infants at increased risk of severe RSV. Talk to your provider about your child’s RSV risk.
  • Additionally, if you will be in close proximity to a newborn baby during the holiday season, it is advisable to consider obtaining a Tdap vaccine. This vaccine offers protection to infants against Bordetella pertussis, commonly known as whooping cough, a highly contagious respiratory infection.


    COVID-19 Booster & Vaccine

    Staying up to date on COVID vaccination is crucial for maintaining your family’s health. This fall, the COVID vaccines have been updated to target the Omicron variant XBB.1.5 and will continue to evolve to address new variants.

  • The updated COVID vaccines are now available, with vaccination or boosters recommended for everyone aged six years and older. Children aged six months to five years may require multiple doses.
  • Even if you’ve had COVID recently, it’s unclear how long natural immunity lasts, so getting a booster is advised. If you have COVID symptoms, it’s recommended to test with either a home test, which may need to be repeated over several days, or a PCR test.

    Influenza Vaccine

    It’s not too late to get a flu shot this year. The Centers for Disease Control and Prevention recommends an annual flu vaccine for anyone aged 6 months and older. The flu can cause serious illness, hospitalization, and even death. The flu vaccine can reduce this risk.

    Each year, the flu vaccine is updated to match the current virus strain, reducing the risk of flu by 40% to 60%, according to recent studies by the Centers for Disease Control and Prevention.

    Plan ahead and you may be able to get both your flu shot and COVID-19 vaccination or booster at the same time. Like many vaccines, you might experience some side effects such as soreness from the shot, a headache, fever, nausea, and muscle aches. These are generally very mild and go away in a few days.


    Everyday Healthy Actions

    In addition to staying updated on your vaccines, don’t forget that there are other ways you can stay healthy and prevent illness – do your part this winter to spread the gift of health.  

  • Frequently wash your hands using soap and warm water for at least 20 seconds.
  • Cough and sneeze into a tissue or your sleeve and wash your hands after.
  • Clean, sanitize and disinfect surfaces.
  • Stay home when sick and take a COVID-19 test if showing symptoms or if you were around someone who tested positive.
  • As a reminder, reach out to your healthcare provider to evaluate your specific vaccination needs. Let’s collectively prioritize our well-being this winter. The gift of health is priceless, and by each doing our part, we can ensure the wellness of not only ourselves but our friends, family members, and the community.

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    It’s a well-known fact that sport not only helps us maintain physical fitness but also brings multiple mental benefits. From a scientific standpoint, physical activity increases our dopamine, endorphin, serotonin, and oxytocin levels. That is why doing sport regularly can help us feel happy, clear our thoughts, and reset to zero.

    Although moderate exercise is beneficial for everyone, it’s especially important for executives and business owners. This is because the physical and mental state of both the CEO and the team always affects the overall business progress. Shania Brenson, the CEO of 15M Finance, shares her experience of getting stress relief and preventing anxiety and depression by… simply playing golf!

    Who Is Shania Brenson?

    Shania Brenson is the CEO of 15M Finance, the company that specializes in emergency financial assistance for underserved people and communities. She earned a degree in economics and accounting from Texas State University and now uses her knowledge and years of experience in lending to help people improve their financial lives.

    As a CEO and co-founder, Shania handles multiple day-to-day tasks and activities. In addition to developing business and content strategies, market analysis, and searching for new business opportunities and potentials, she communicates with customers directly to identify their pain points. Also, Shania constantly interacts with her team and is actively involved in all business processes. With so many fields to pay attention to, she finally found herself not knowing how to relax and switch over some time. This resulted in chronic fatigue and anxiety. Then, she began to learn more about practical ways to improve her mental shape.

    Smart Ways to Relieve Stress and Anxiety from Shania Brenson

    It’s impossible to always be on top of your productivity. To avoid professional burnout and make the most of your best self, you need to learn how to rest and relax. It took Shania Brenson several months to create the list of clever stress-relief ideas that really work. Here are a few of them.

    Place Yourself in a Relaxing Ambiance

    The atmosphere you’re in is very important. Even if your mind is not occupied with work 24/7 and you are completely relaxed, a noisy and hectic environment can tire you out very quickly. Find a restaurant where you can feel relaxed or create a cozy ambiance in your home to make sure you will be able to rest properly. Use candles, garlands, soft blankets, and anything else that relaxes you and gives you a feeling of comfort.

    Plan Your “Me Time”

    In our fast-paced world, it may be difficult to unplug when you’re always involved in multiple business activities. If you’re always forced to stick to a schedule, the best way to make time for rest is to put your “me time” in it. Make it a priority, and be sure to take at least a few hours a day for yourself and your hobbies.

    Keep Your Hands Busy

    Doing something with your hands is a great way to clear your thoughts. Try cooking, knitting, building Lego or room boxes, or any other activity that seems interesting to you and requires your concentration. When you’re focused on something you do with your hands, your brain switches and downshifts. It can also help you boost creativity and, well, bring more joy into your life.

    Take Three Deep Breaths

    It may sound trivial, but it is a very useful practice. Taking deep, slow breaths helps improve focus and reduce stress. This is because proper breathing techniques contribute to a better oxygen supply to the brain. Moreover, the moment you breathe deeply, you can focus on yourself and your current state. Ask yourself how you feel at a particular moment. Perhaps you are tired and need a break.

    Try Meditating

    Meditation can help you find inner balance and relax. With its help, you can achieve positive physiological changes. This will result in slower breathing, lower blood pressure, a feeling of calm, and improved sleep quality.

    Be Your Own VIP Client

    Executives often forget that not only their VIP clients need special treatment. First of all, you’re your own VIP client. Keep track of your current physical and mental shape, don’t work at night, and respect yourself the same way you respect your customers and partners.

    Hire an Assistant

    Finally, you can always delegate some of your daily routine tasks to an assistant. Although there are matters that only an executive can solve, an assistant can monitor your schedule, answer calls, deal with correspondence, and carry out other small tasks that take up time and distract you from your main duties.

    Make Sport a Habit

    Doing sports changes us from the inside. After physical activity, the chemical composition of your blood changes. Thus, you’re technically no longer the same person you were before. Sport changes your attitude to life. It allows you to release tension and negative emotions, relax, clear your thoughts, and unplug.

    How Golf Helps Shania Unplug and Relax

    Shania Brenson says golf is still one of her favorite types of physical activity. This is because it doesn’t require enormous physical endurance and is simply fun. Although Shania shows good results in golf after years of practice, she doesn’t think about a professional golf career. This is because it will cease to be a stress-relief hobby as soon as it turns into a job. Here’s how golf helps Shania unplug.

    Reduces Anxiety and Risks of Depression

    Like with any other form of physical activity, golf contributes to your future well-being and changes your attitude to life. Moreover, if you play outdoors, it further stimulates your brain to fight anxiety and depression while you’re just moving around on the golf course.

    Provides More Social Interaction

    Most of us need to be in society because we are social creatures. However, the older we get and the more work we have, the harder it is to find time to socialize. Golf can be a fun way to overcome social isolation and start communicating with people on topics other than work.

    Helps Practice Patience and Discipline

    If your brain is constantly on overdrive, quickly switching between multiple tasks, golf can be a great practice for slowing down. This is because it requires discipline and patience. Golf is also about learning new things that you can apply in both your regular life and business. For some, it can be a way to become a better leader.

    It’s Just Funny

    The more you play golf, the better you get at it. And that’s how it works. We always enjoy doing the things we’re good at. Thus, you may need some time to find out whether the activity you choose suits you. Shania says golf wasn’t her love at first glance. She found a passion for it after she mastered the basics.

    How to Find the Right Hobby for a CEO?

    Before making golf her number one stress relief activity, Shania tried many different things. Dancing, jumping, yoga on hammocks, equestrianism, and martial arts are just a small part of her list of ways to combat stress. Shania believes that the best thing you can do to find a hobby you like is to start trying something new. It’s just that simple! However, you never know until you try. Just listen to your heart. Think about what you like to do and try to transform it into a hobby. You can also appeal to your childhood desires and interests.

    Bottom Line

    If you’re a CEO or a small business owner, physical activities should always be a part of your weekly schedule. This is because exercises help us unplug, reduce stress and anxiety, and change the way we look at things. If you’re looking for an activity that suits you, golf may be one of the possible options. This sport doesn’t involve vigorous exercise at a high heart rate, is suitable for people of any age, and doesn’t require a certain level of physical fitness to begin.

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    Physical fitness is crucial, especially for artists, but is omitted when talking about time management and good food. Their well-being may be neglected as they juggle demanding practice schedules, ongoing engagements, and taxing auditions. It’s vital for singers to have endurance, brass players to have arm strength, and musicians, in general, to have good posture and flexibility. 

    This article addresses successful practices and emphasizes their crucial role in performance and well-being as it examines the relationship between exercise and music.

    Essential Fitness Exercises for Musicians

    Targeted training is the key to effective exercise for musicians. Some include the following:

    Strengthening Hand and Finger Agility

    Accurate and dexterous finger movements are essential for musicians, especially instrumentalists. It also lessens the likelihood of strain and weariness during prolonged playing sessions, which improves technical skills. Incorporate stress ball hand squeezes, simulated piano note pushes, and finger-tapping exercises into your program to help you reach this goal. Finger independence and general hand strength are the main goals of these exercises.

    Maintaining Posture and Core Strength

    The basis of comfortable and successful playing is proper posture. Musicians must keep their spines straight and use their core muscles when performing, whether they are sitting or standing. It avoids chronic musculoskeletal problems in addition to helping with improved instrument control. Ensure your practice includes exercises like planks, sitting leg lifts, and shoulder blade retractions. Shoulder blade retractions help maintain a straight spine, planks build core strength, and sitting leg lifts work core muscles while you’re seated.

    Improving Respiratory Strength and Control

    Regulated breathing is essential for prolonged notes and phrases in music, especially for wind instruments and vocalists. Gaining respiratory strength improves breath support and control. Practice diaphragmatic breathing techniques, lip trills for vocalists, and extended tones for wind instruments. The goal of diaphragmatic breathing is to expand the diaphragm, while lip trills improve breath control. Additionally, lengthy tones from wind instruments increase the respiratory muscles’ endurance.

    Dynamic Warm-Up Routine

    For the body to be ready for the physical demands of playing and to lower the chance of injury, an active warm-up regimen is essential. Allow enough time to warm up gradually before going into a rigorous practice or show. Move your arms in circles to warm your shoulders, lengthen your neck to release tension, and increase your heart rate by walking quickly or jogging a little. This guarantees enhanced blood circulation, suppleness, and general preparedness for the strenuous physical requirements of playing.

    How Sports Can Help Musicians for Strength, Endurance and Avoid Illnesses

    Sporting activities provide a more comprehensive approach to fitness, even though focused workouts are vital. Musicians can gain a lot from sports like yoga, which increases balance and flexibility, or swimming, which increases cardiovascular endurance. With regard to the particular demands made on the body during musical performances, the cross-training effect from different sports enhances overall well-being.

    Preventing Illnesses through Fitness

    Living a healthy lifestyle goes beyond physical fitness to support a strong immune system. There is a connection between regular exercise and a lower chance of disease. Maintaining a robust immune system is crucial for musicians who frequently play in diverse settings and engage with sizable crowds. A healthy regimen that includes exercise and dietary advice from Fear By Lisa protects musicians from ailments that could interfere with their schedules.

    Mental Health and Musical Performance

    Exercise has several advantages for musicians’ mental health in addition to its physical benefits. The demanding nature of the industry, extended rehearsal periods, and performance pressure can be taxing. It has been demonstrated that regular exercise improves mood, reduces stress, and sharpens the mind. A musician’s capacity to be creative and emotionally connect with their audience is strongly influenced by their mental condition.


    Fitness is an essential component of a musician’s journey, not just a side benefit. A balanced approach to music includes understanding that sport can help Classical musicians. Therefore, let the melody of music and the rhythm of exercise blend together as you refine your art to create a magnificent performance.

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    China’s pneumonia outbreak scares Indian parents, doctors share preventive tips for children

    As China’s pneumonia outbreak storm sweeps through India, doctors are arming parents with crucial protective tips to safeguard children.

    New Delhi: Pneumonia outbreak has stirred a storm in China and the scare wave did not take forever to reach India – parents and teachers are now concerned about the safety of children. While Chinese authorities have informed the WHO that the current outbreak is not caused by ‘unusual’ pathogens, there still is a sense of concern among many, especially parents. Amidst this, News9Live reached out to experts to get tips on what parents and children can do to stay safe from the upcoming strain, whether or not it reaches India.

    Dr. Naveen Prakash Gupta, Neonatologist, Madhukar Rainbow Children’s Hospital, Delhi, spoke about the causes of pneumonia and also listed some preventive measures.

    “Pneumonia can be caused by a variety of pathogens, including bacteria, viruses, and fungi. In children, viral infections such as respiratory syncytial virus (RSV) and bacterial infections such as streptococcus pneumoniae are common causes. Poor nutrition, inadequate living conditions and lack of access to health care increases the risk,” Dr Gupta explained.

    Preventive Measures:

    1. Hygiene practices: Promoting regular hand washing, especially before meals and after using the toilet, helps prevent the spread of infectious agents.
    2. Breastfeeding: Providing breast milk to infants can boost their immune systems, thereby protecting against respiratory infections.

    Ways to increase immunity for children:

    1. Nutrient-rich diet: Make sure children get a balanced diet rich in vitamins and minerals to support their immune systems.
    2. Adequate sleep: By following a healthy sleep routine it helps to support immune system function and overall well-being.
    3. Regular exercise: Encourage age-appropriate physical activities to promote a healthy lifestyle.

    Dr. Susanta K Badatya MBBS , MD (Neonatology and Pediatrics) Apollo Cradle & Children’s Hospital- Moti Nagar, emphasied on the importance of vaccination of frontline workers and maintenance of respiratory health among all.

    “As China’s pneumonia outbreak storm sweeps through India, doctors are arming parents with crucial protective tips to safeguard children. Vaccination stands as the frontline defense, with pediatricians strongly urging parents to ensure their children are up-to-date on pneumonia vaccines. These immunisations not only shield against prevalent strains but also mitigate the severity of symptoms,” Dr Badatya said.

    “Hand hygiene is emphasised as a fundamental practice to curb transmission. Parents are advised to instill thorough handwashing routines in children, promoting the use of soap and water for at least 20 seconds. Alcohol-based sanitizers serve as a convenient alternative when traditional washing isn’t possible, contributing significantly to infection prevention. Respiratory health maintenance is pivotal, urging parents to prioritise well-ventilated living spaces and steer clear of secondhand smoke. Encouraging physical activity and a balanced diet further bolsters children’s immune systems, empowering them to better resist infections,” he added.

    The expert also stressed the importance of not delaying seeking help if a child exhibits persistent cough, difficulty breathing, chest pain, or high fever.

    Dr. Divya Singh, Senior Surgeon, Ram Manohar Lohia Hospital listed the following tips for preventive care against pneumonia.

    1. Stay informed: It is imperative for parents and families to keep themselves abreast with the latest updates and follow guidelines and advisories issued by health authorities about the evolving situation.
    2. Hygiene practices: Basic hygiene habits such as regular handwashing with soap and water for at least 20 seconds is a simple yet effective measure to prevent the spread of infections.
    3. Mask up: Encourage your children to wear masks, especially in crowded or indoor settings. Ensure the masks fit snugly over their noses and mouths for optimal protection.
    4. Boost immunity: Maintain a balanced diet rich in nutrients to boost the immune system and ensure sufficient sleep for overall well-being. Consider consulting with a healthcare professional about appropriate supplements.
    5. Social distancing: Teach your children the importance of maintaining a safe distance from others, avoiding close contact, and refraining from sharing personal items. Explore remote learning options to minimize exposure.
    6. Seek medical advice: If your child exhibits symptoms such as cough, fever, or difficulty breathing, seek prompt medical attention, as early intervention is key for managing respiratory illnesses effectively.

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    Fostering Lung Wellness: Impact Of Stress Management On Preventing Respiratory Issues
    How To Keep Your Lungs Healthy: 10 Tips To Naturally Detox Your Lungs Amid Rising Air Pollution

    Mindfulness and Lung Health: Stress Management and its Influence on Prevention

    Written by Tavishi Dogra |Updated : November 28, 2023 4:32 PM IST

    As Lung Cancer Awareness Month unfolds, it's crucial to focus on the alarming rise in cancer cases in India, which are projected to burgeon from 1.46 million in 2022 to 1.57 million by 2025. Amidst these rising numbers, lung cancer stands out, primarily divided into small-cell and non-small-cell types. The former is particularly aggressive, posing a significant health challenge. This month is not just about awareness but also marks a pivotal moment to underscore the importance of lung health and stress management in preventing respiratory issues. Therefore, Dr Samit Purohit, Associate Director, Medical & Haemato Oncology, Max Super Speciality Hospital, Shalimar Bagh, shares it's essential to look into the impact of stress management on enhancing the quality of life for lung cancer patients and their partners.

    Stress Management In Lung Cancer

    Recent research has shed light on the effectiveness of mindfulness-based stress reduction (MBSR) in alleviating psychological distress. Alarmingly, about 58% of these patients suffer from elevated distress levels, negatively affecting their overall quality of life. MBSR interventions have demonstrated significant success, focusing on fostering an understanding, empathetic, and non-judgmental awareness of one's physical and emotional states. These practices not only provide relief during episodes of panic attacks but also contribute substantially to enhancing the overall mental well-being of patients, aiding them in navigating the complex emotional landscape associated with their condition.

    Mindfulness-Based Interventions For Enhanced Recovery

    Mindfulness-based interventions (MBIs) are increasingly recognized as beneficial for lung cancer survivors and their partners. These interventions, which encompass breathing exercises, meditation, and yoga, target the self-management of challenging emotional and physical symptoms. The benefits of MBIs are manifold: They enhance coping mechanisms for managing the psychological impact of lung cancer.

    Cognitive-Behavioural Stress Management: A Postoperative Aid

    Cognitive-behavioural stress management (CBSM) has emerged as a valuable therapeutic approach. This form of psychotherapy assists patients in understanding and managing stress, contributing to better mental health and quality of life. CBSM interventions are particularly effective in helping patients deal with anxiety, anger, and assertiveness. They include relaxation training techniques like deep breathing, muscle relaxation, and meditation, which are beneficial in managing surgical and cancer-related pain.

    Air Pollution: Threat To Lung Health In India

    In India, the detrimental effects of air pollution on lung health and respiratory conditions are alarmingly pronounced. The Global Burden of Disease Study 2019 highlights that 39.5% of disability-adjusted life years (DALYs) linked to air pollution are attributed to lower respiratory infections. Recent scientific findings further reveal how air pollution acts as a catalyst for lung cancer, with the impact being acute among children, especially in the smog-laden air of India's major cities. Lung cancer, heavily influenced by deteriorating air quality, has emerged as a leading cause of death. Thus, it is imperative to combat air pollution proactively to stem the gradual increase in lung cancer cases and safeguard public health.

    Addressing Air Pollution And Implementing Stress Management

    The government should take proactive measures to control air pollution and raise awareness about lung cancer. Simultaneously, stress management interventions like MBSR, MBIs, and CBSM play a critical role in reducing psychological distress, improving the quality of life, and aiding patients and their partners in coping with lung cancer. Fostering lung wellness in India requires a comprehensive approach involving collective action from the public, health scientists, policymakers, and the industry. As lung specialists, advocating for implementing these interventions in our practices is paramount. This ensures our patients receive the necessary support to maintain their lung health. We stress lung health and encourage a multidimensional strategy for respiratory wellness.

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    In the fast-paced rhythm of contemporary living, stress has emerged as a formidable adversary, not only affecting mental well-being but also posing a significant threat to physical health. While the commonly recognized consequences of stress include high blood pressure and insomnia, its covert impact on blood sugar levels, especially among those managing diabetes, demands focused attention.

    Role Hormones Play between Stress and Blood Sugar

    According to Abhishek Gaggneja, Founder & Health Coach, Goodveda, "Long-term stress triggers a physiological cascade, releasing hormones like cortisol and adrenaline. This hormonal surge creates an optimal environment for inflammation and spikes in blood sugar, posing a dual challenge for individuals managing diabetes. The perpetual state of fight-or-flight not only complicates diabetes management but also undermines the effectiveness of prescribed medications."

    "Stress management is another key aspect of diabetes control. Persistent stress can lead to increased blood sugar levels due to the release of stress hormones. Therefore, adopting stress management techniques and cultivating joy in one's life are critical for overall well-being," says Dr Parag Shah, DM, DNB (Endocrinology).

    Strategies for Stress Management and Diabetes Control

    Here are some holistic stress management techniques shared by Abhishek Gaggneja that can also help manage diabetes this season.

    Yoga, Deep Breathing, and Mindfulness

    A comprehensive strategy is essential to counteract the chaos induced by stress. Practices such as yoga, deep breathing techniques, and mindfulness meditation have demonstrated efficacy in controlling the hormonal surge associated with stress. These mindful practices not only contribute to stress reduction but also play a pivotal role in blood sugar regulation.

    Daily Physical Activity

    Engaging in regular physical activity emerges not only as a stress reliever but also as a proactive measure for enhancing blood sugar regulation. The synergy between physical activity and stress reduction creates a powerful tandem in the pursuit of overall well-being.

    Establish Realistic Goals

    Reducing stress levels requires a strategic approach to life planning, including setting priorities and establishing realistic goals. This intentional approach not only aids in stress reduction but also forms a foundation for stable blood sugar management.

    Seek Connections and Support

    Surprisingly, seeking support from friends, family, or communities can act as an emotional lifeline. Interpersonal relationships emerge as potent healers, offering solace in the face of physiological upheaval caused by stress.

    Professional counseling or therapy becomes a beacon of hope for individuals grappling with chronic stress. These specialized interventions offer tailored techniques for effectively managing the relentless challenges posed by stress, providing a comprehensive approach to well-being.

    Dr Priyamvada Tyagi, Consultant – Endocrinologist, Max Super Speciality Hospital, Patparganj, East Delhi highlights, “When stress is too high, you may need a higher dose of your medicines or insulin to keep blood sugars under check. Proper sleep is extremely important to reduce the burden of stress on your body. Combined efforts of doctors and the family of the person are important to manage this acute situation and prevent such episodes."

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    Source: Wareable.com

    Introducing the latest innovation in wearable technology – the new Spire device. As our lives get busier and more demanding, it’s easy to forget to take a moment for ourselves. That’s where Spire comes in. This revolutionary wearable is designed to remind you to take a deep breath and find your calm in the chaos. Whether you’re at work, exercising, or simply going about your day, Spire keeps tabs on your breath and provides gentle reminders to pause and focus on your well-being. With its sleek and modern design, Spire seamlessly integrates into your daily routine, helping you achieve a healthier and more balanced lifestyle. So, let Spire be your personal reminder to take a deep breath and find your inner peace in this fast-paced world.

    Inside This Article

    1. Deep Breathing and Mental Health
    2. How Does the Spire Work? – Explanation of the Spire’s sensors and technology – Detailing how it tracks breathing patterns and detects moments of tension or stress
    3. Features and Benefits of the Spire – Overview of the key features and benefits of the wearable device – Highlighting how it helps users stay mindful and improve their well-being
    4. Conclusion
    5. FAQs

    Deep Breathing and Mental Health

    In today’s fast-paced and stressful world, it’s important to find effective methods for managing our stress and anxiety. One technique that has been gaining attention for its positive impact on mental health is deep breathing. Deep breathing involves taking slow, deliberate breaths that engage the diaphragm and activate the body’s relaxation response.

    Research studies have shown that deep breathing can have significant benefits for our mental well-being. One study published in the Journal of Psychiatric Research found that deep breathing exercises were effective in reducing symptoms of depression and anxiety. Another study conducted by Harvard Medical School discovered that deep breathing can help regulate the autonomic nervous system, leading to increased tranquility and reduced stress levels.

    So, how exactly does deep breathing have such a powerful impact on our mental health? Firstly, deep breathing promotes relaxation by activating the body’s parasympathetic nervous system. This is the part of the autonomic nervous system responsible for calming the body and reducing stress responses. Through deep breathing, we stimulate the parasympathetic response, which counteracts the “fight-or-flight” response and helps us feel more relaxed.

    Furthermore, deep breathing increases oxygen flow to the brain, enhancing cognitive function and improving our ability to focus and think clearly. This influx of oxygen can also have a positive effect on our mood, as it supports the release of endorphins, which are natural mood enhancers.

    In addition to its immediate effects, deep breathing can also have long-term benefits for our mental health. By regularly practicing deep breathing exercises, we can train our body to respond more calmly to stressors and maintain a greater sense of emotional stability. This can lead to improved mood, reduced anxiety, and enhanced overall well-being.

    Bringing deep breathing into our daily routine is simple and can be done anytime, anywhere. You can start by finding a quiet and comfortable space where you can sit or lie down. Close your eyes and take a slow, deep breath in through your nose, allowing your abdomen to rise as you fill your lungs with air. Hold your breath for a few seconds, and then exhale slowly through your mouth, allowing your abdomen to fall naturally. Repeat this process several times, focusing on the sensation of the breath entering and leaving your body.

    For those looking for additional support in incorporating deep breathing into their lives, wearable devices like the Spire can be a helpful tool. The Spire is a wearable device that tracks your breathing patterns and provides gentle reminders to take deep breaths when it detects moments of tension or stress. By using such a device, you can seamlessly integrate deep breathing exercises into your daily routine, ultimately improving your mental health and overall well-being.

    How Does the Spire Work? – Explanation of the Spire’s sensors and technology – Detailing how it tracks breathing patterns and detects moments of tension or stress

    The Spire wearable device is equipped with advanced sensors and cutting-edge technology that allow it to monitor and track your breathing patterns. By analyzing your breath, the Spire provides valuable insights into your stress levels and helps you manage them effectively.

    At the core of the Spire is a respiration sensor that accurately measures the rise and fall of your chest as you breathe. This sensor is designed to be worn discreetly and comfortably, ensuring that it doesn’t interfere with your daily activities.

    Using sophisticated algorithms, the Spire analyzes your breathing patterns in real-time. It detects the length, depth, and pace of your breaths, providing you with valuable information about your state of mind and overall well-being.

    In addition to tracking your breathing, the Spire is also capable of detecting moments of tension or stress. It uses its built-in accelerometer to monitor your body movements and identify signs of unease or anxiety. When it detects a potential stress trigger, it sends a gentle, vibrating reminder to help you pause, take a deep breath, and regain your composure.

    The Spire’s technology is highly intuitive and works seamlessly with its companion mobile app. Through the app, you can view detailed insights about your breathing patterns, stress levels, and activity throughout the day. The app also provides personalized breathing exercises and mindfulness techniques to help you relax and reduce stress.

    By continuously monitoring your breath and providing real-time feedback, the Spire helps you cultivate a habit of deep breathing, which is known to have numerous benefits for mental and physical health. Deep breathing activates the body’s relaxation response, reducing stress hormones and promoting a sense of calm and well-being.

    With its advanced sensors and intelligent technology, the Spire empowers you to become more aware of your breath and its connection to your mental and emotional state. By incorporating the Spire into your daily routine, you can develop healthier breathing habits, manage stress more effectively, and ultimately improve your overall quality of life.

    Features and Benefits of the Spire – Overview of the key features and benefits of the wearable device – Highlighting how it helps users stay mindful and improve their well-being

    The Spire is a cutting-edge wearable device designed to help users stay mindful and improve their overall well-being. With its innovative features and advanced technology, this device offers a range of benefits that can have a transformative impact on your mental and emotional health.

    One of the key features of the Spire is its ability to track your breathing patterns in real-time. By monitoring the depth and pace of your breath, the device provides accurate insights into your state of mind and helps you identify moments of tension or stress. This awareness empowers you to take control of your emotional well-being and make conscious decisions to promote relaxation and calmness.

    In addition to breath tracking, the Spire also offers personalized mindfulness exercises tailored to your specific needs. It provides guided breathing exercises that can help you relax, reduce anxiety, and improve focus. Whether you’re at home, work, or on the go, these exercises can be easily accessed through the Spire app, making it a convenient tool for incorporating mindfulness practice into your daily routine.

    Furthermore, the Spire has a unique feature called inactivity alerts. It recognizes when you’ve been sedentary for too long and sends you gentle reminders to move and stretch. This feature promotes a healthier and more active lifestyle, which in turn contributes to your overall well-being.

    The Spire also allows you to set goals and track your progress over time. By reviewing your daily and weekly insights, you can gain a better understanding of your stress patterns and take proactive steps to manage them effectively. This self-awareness is essential in maintaining a balanced and peaceful state of mind.

    Another notable benefit of the Spire is its sleek and discreet design. The device is small and lightweight, making it comfortable to wear throughout the day. Its seamless integration with your everyday attire ensures that you can carry it with you effortlessly, enabling continuous monitoring and support for your mental health journey.

    Overall, the Spire offers a powerful combination of features and benefits that help users stay mindful and improve their well-being. From real-time breath tracking to personalized mindfulness exercises and inactivity alerts, this wearable device serves as a trusted companion for enhancing your mental health. With the Spire, you can cultivate a greater sense of peace, focus, and resilience, leading to a more balanced and fulfilling life.

    In conclusion, the new wearable Spire is a game-changer when it comes to health and well-being. With its innovative technology and seamless integration into our everyday lives, it serves as a constant reminder to take a deep breath and prioritize our mental and physical health.

    The Spire’s ability to monitor our breathing patterns and provide real-time feedback is truly remarkable. It enables us to better manage stress, improve our focus, and increase our overall productivity. Whether you are a busy professional, a fitness enthusiast, or simply seeking a way to enhance your well-being, the Spire is a valuable companion.

    By wearing the Spire, we can gain valuable insights into our breathing habits and make positive changes to improve our overall quality of life. It is an investment in our health that is well worth it. So, take a deep breath, embrace the power of the Spire, and unlock a happier, healthier you.


    Q: How does the Spire wearable work?

    The Spire wearable is equipped with advanced sensors that monitor your breath and body movements in real time. It tracks your breathing patterns throughout the day and sends gentle reminders to your smartphone when it detects that you may be feeling tense or stressed. By bringing your attention to your breath, the Spire helps you take a deep breath and regain a sense of calm and relaxation.

    Q: Can I wear the Spire all day long?

    Absolutely! The Spire is designed to be comfortably worn all day long. It is discreet and lightweight, making it easy to incorporate into your daily routine. Whether you are at work, running errands, or even working out, the Spire can be worn without any hassle or discomfort. It is a valuable companion that provides continuous support in improving your breathing and overall well-being.

    Q: Will the Spire remind me too frequently to take a deep breath?

    The Spire has been engineered to provide gentle reminders at the right moments. It takes into consideration your breathing patterns and body movements to accurately detect when you may need a reminder to take a deep breath. The frequency of reminders can also be customized to suit your preference. You can easily adjust the settings through the Spire app, ensuring that the reminders are helpful without being overwhelming.

    Q: Is the Spire compatible with my smartphone?

    The Spire is compatible with both iOS and Android smartphones. Simply download the Spire app from the App Store or Google Play Store, and pair it with your wearable device. Once connected, you’ll have access to a range of features and insights that can help you better manage your stress levels and improve your overall well-being.

    Q: Does the Spire provide any additional features apart from reminding me to breathe?

    Yes, the Spire offers a variety of features to support your mental and physical well-being. In addition to the breathing reminders, it also tracks your activity levels and provides insights on your posture. It even includes guided breathing exercises and meditation sessions that you can access through the app. The Spire is more than just a breath reminder – it is a comprehensive tool designed to help you cultivate a healthier and more balanced lifestyle.

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    Always consult with your healthcare provider before starting a new exercise or mindfulness routine, especially if you have diabetes

    Always consult with your healthcare provider before starting a new exercise or mindfulness routine, especially if you have diabetes

    If you're new to yoga or have any health concerns, consider taking classes from a certified yoga instructor with experience in working with individuals with diabetes.

    Yoga and mindfulness practices can be beneficial for managing blood sugar levels in individuals with diabetes. However, it’s important to note that these practices should complement, not replace, standard medical care. Always consult with your healthcare provider before starting a new exercise or mindfulness routine, especially if you have diabetes.

    Sneha Desai, Master at JetSynthesys’ Thinkright.me shares seven essential yoga practices for individuals with diabetes:

    1. Deep Breathing (Pranayama)Engage in deep, diaphragmatic breathing to reduce stress and promote relaxation. Stress can affect blood sugar levels, and mindful breathing can help manage stress. Practice pranayama techniques such as diaphragmatic breathing, alternate nostril breathing (Nadi Shodhana), and abdominal breathing.
    2. Gentle Yoga Asanas (Poses)Any asana which is twisting from the waist or helping the pancreas to secrete the natural juices helps in getting the Diabetes in control.Child’s Pose (Balasana): This resting pose can help calm the mind and relieve stress.Cat-Cow Stretch (Marjaryasana-Bitilasana): This gentle flow between two poses helps improve flexibility and mobility in the spine.Downward-Facing Dog (Adho Mukha Svanasana): This pose helps stretch the entire body and promotes relaxation.Seated Forward Bend (Paschimottanasana): This forward bend stretches the spine, hamstrings, and stimulates the internal organs, promoting better digestion.Legs Up the Wall Pose (Viparita Karani): This restorative pose can help reduce stress, improve circulation, and may have a calming effect on the nervous system.
    3. Mindful MeditationIncorporate mindfulness meditation into your routine to manage stress and improve overall well-being. Sit comfortably, focus on your breath, and bring your attention to the present moment.
    4. Sun Salutations (Surya Namaskar)This sequence of poses and movements helps improve circulation, flexibility, and overall energy flow in the body. Practice at a gentle pace and modify as needed.
    5. Corpse Pose (Savasana)End your yoga practice with Savasana to relax the body and mind. This pose can promote deep relaxation and reduce stress, which may positively impact blood sugar levels. The best way to relax in this is to keep a Yoga Eye Pillow on the eyes and relax, the therapeutic aroma will relax the mind & breath.
    6. Yin YogaYin helps the stress levels to relax, allowing the mind to get stillness and a no-thoughts zone. The letting go of the thoughts & body allows the stress levels to come down being mindful of your breath.

    Remember, consistency is key, and it’s important to listen to your body. If you’re new to yoga or have any health concerns, consider taking classes from a certified yoga instructor with experience in working with individuals with diabetes. Always monitor your blood sugar levels and consult with your healthcare team to ensure that your yoga and mindfulness practices align with your overall diabetes management plan.

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    Adult education provider, ACL Maldon, in White Horse Lane, will be holding a wide range of workshops to provide support for people over the festive period.

    The adult education provider will be offering budgeting, mental health and wellbeing advice, as well as fun, creative courses.

    Learners can boost their everyday maths skills for free ahead of the Christmas period with festive Multiply courses.

    Helping to take the stress out of Christmas, ‘Make Money Go Further at Xmas’ will teach learners how to cut costs and show them crafty ways to make their money go further, while ‘Christmas on a Budget’ teaches learners to shop around for the best bargains.

    Closer to Christmas, a special ‘Christmas Food Shop on a Budget’ workshop will equip learners with the skills to be economical when cooking Christmas dinner, and how to find the best offers on Christmas food this year.

    To support people with their mental health and wellbeing over the festive period, ACL Essex is also putting on a range of creative wellbeing workshops.

    The ‘Grateful Gouache’ workshop will encourage learners to discuss gratitude and appreciation, as well as the stresses that Christmas can bring, while painting a snow scene.

    Art wellbeing course, ‘Zen-like Zentangles’, also offers the chance to discuss the strains of the season while getting creative, allowing learners to open up in a safe space.

    Learners can also practise mindful breathing and find out how to use art as a method of improving their wellbeing with a ‘Drawing Your Breath Wellbeing Art’ session.

    Lisa Jarentowski, ACL Essex principal, said: “We know that Christmas can be a difficult time for lots of people, for many different reasons. From finances to wellbeing, our range of courses will help you break down the stresses of the season and provide access to the support you need.

    “Whether you would like help with budgeting, want to learn a new skill while sharing your stresses, or simply to unwind and relax, whatever you need over this festive period, ACL Essex is here to help.”

    ACL Essex’s Christmas courses start from November 1. Many of them may have funding available, which can help towards the full cost of the course.

    To find out more, visit www.aclessex.com/christmas-courses.

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    Above the switchboard in the offices of BreathAI, a wearable device that will be launched this week, is an image bearing a mission statement — “Maximum health and happiness for maximum people: 1 million users by 2025”.

    In the room and others around it, work is underway to fine-tune an innovative ‘Made in Pune’ system that will contribute to healthy and happy living. Breath AI’s purpose is to let users have a perfect and accurate understanding of the strength and fineness of their breath, its patterns and fluctuations, which directly co-relate with the heart, brain and overall sound physiology.

    The breath is at the core of BreathAI’s philosophy and it believes that the perfect breath can drive a good heart, sleep and lead to a happy life. BreathAI will do this by scoring the user’s sleep, stress and happiness levels by measuring and analysing their breathing.

    “Breath is not just an exchange of gases. Heart rate is well understood, while breath is not at all. Breath rate is an important health indicator just like heart rate. It is also the master key to unlock all the systems of the body and bring them back into harmony with one another,” says Sanjay Phadke, who has founded BreathAI.

    Having completed mechanical engineering in 1994, Phadke has been a banker for many years, besides a fintech practitioner with Vayana Networks. He also authored the book ‘Fintech Future – Digital DNA of Finance’ in 2020. The focus of his recent work is to fuse science with spirituality.

    Festive offer

    While the market is packed with watches that calculate the heartbeat, sleep, steps, calories and other fitness parameters, BreathAI seeks to stand apart by including a wellness component. Its mobile phone app will provide recommendations — based on questionnaires— in the form of videos on mindfulness and fitness activities that a user can carry out every day in order to improve their body-mind health.

    “At BreathAI, thus we track the most crucial element of breath to its logical conclusion of overall improvement of body, mind and holistic health/wellness. So, if a user’s stress is very high, they not only need to know this but also take it, over a period of time and through lifestyle changes, to a better environment,” says Phadke.

    Stress-related illnesses are a global epidemic. A number of surveys in India this year alone are warnings — GenZ reported 18 per cent higher career anxiety than millennials, according to ITC’s Feel Good with Fiama Mental Wellbeing Survey 2023, which was commissioned with NielsenIQ, while a US-based human capital management solutions provider, UKG, found that 88 per cent of employees in India would not mind a lesser-paying job if it came with reduced tension.

    “Stress, today, has no independent quantification. Everybody is stressed, yet nobody is doing much about it. It has become okay to say that one is stressed without realising that stress results in heart attack,” Phadke points out.

    The Ministry of Science and Technology had given a grant of Rs 10 lakh to BreathAI during 2018-19, allowing it to start. The company has since raised money from friends, family and angel investors. “We are expanding the scope of activities as we get access to more capital. We are interested in patient capital, because a big change takes time,” he says.

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    For the last couple of weeks, the Israel-Hamas conflict has taken over the news cycle. Login to any of your social media platforms or switch on the television, and you’ll be bombarded with updates, images, videos, and opinions about the situation.

    Although it’s essential to stay informed about current events, consuming such information can be overwhelming and take a toll on your mental health. According to a study, media exposure to graphic and violent content can lead to a “cycle” where the audience is overly stressed by the news, which fuels them to consume more of it.

    The good news is that you can stay informed while prioritizing your mental health. Here are some effective strategies.

    Choose Reliable and Trustworthy News Sources to Follow

    Picking reliable and trustworthy news sources is like choosing a good friend you can count on. They’ll give you the straight facts, help you understand the world better, and ensure you’re in the loop without any confusion.

    When choosing these sources, consider news organizations with a history of delivering unbiased reporting. Look for outlets with a track record of thorough fact-checking and a commitment to journalistic integrity.

    Furthermore, it’s essential to diversify your selection of sources to gain a more comprehensive perspective on any given issue. Opt for outlets that offer a range of viewpoints, ensuring you receive a well-rounded understanding of complex topics.

    It’s recommended to limit your primary news sources to just two or three. By doing so, you can strike between staying well-informed and avoiding information overload.

    Set Specific Time Limits

    Staying well-informed doesn’t necessitate devoting endless hours to following the news cycle. Instead, allocate dedicated periods in your day for this purpose. For example, set aside 15 to 20 minutes in the morning to read about current events and get an overview of what’s happening worldwide.

    Later in the evening, consider dedicating another short period, perhaps around the same time, to check for any significant developments or new insights that may have emerged throughout the day.

    This approach allows you to stay updated and prevent information overload. It allows you to digest news in manageable doses, preventing the overwhelming feeling from prolonged exposure. This way, you can engage with current events in a way that’s both informed and mindful while also freeing up time for other essential aspects of your life.

    Listen to Your Body

    Your body often provides early warning signs that you may be reaching a point of information overload or emotional distress. Pay attention to physical cues such as muscle tension in your neck and shoulders.

    As you scroll through news articles or watch reports, notice if you feel your muscles tightening. This physical tension can indicate that it’s time to take a break. Additionally, monitor your breath.

    Shallow breathing is often a sign of stress or anxiety. If your breath becomes more rapid or shallow while consuming news, it signals that the content you’re engaging with may be causing heightened emotional responses.

    When you recognize the physical and emotional signals your body is sending, it’s an opportunity to prioritize self-care. Taking a break, engaging in relaxation exercises, or simply stepping away from the news for a while can help alleviate stress and maintain your mental well-being.

    Taking medications is also an option. It’s essential to consult with your healthcare provider regarding your medication regimen. For example, when considering whether to start taking Strattera, it’s crucial to weigh the srattera pros and cons in consultation with your doctor to make an informed decision about its suitability for your needs.

    Opt for Written Content

    Seeing pictures or videos can make us feel sad or scared. It’s because our brain mainly uses what we see to understand things. Watching a lot of videos, especially ones with violent or graphic things, like people getting hurt, is not a good idea. We don’t need to see all the bad things in detail to know they’re terrible.

    Instead, it’s better to read about what’s happening. Even if the words describe sad or scary things, it’s easier for our minds to handle. Reading allows for a level of detachment that can help process information in a more controlled and manageable manner.

    Moreover, just because a source is known for sharing good information, it doesn’t mean you have to look at everything they show. Sometimes, even prominent and trusted places like The New York Times put out videos that are too graphic, and we should be careful about watching them.

    Avoid Doomsday Thinkers

    We must be mindful of the company we keep when discussing current events. Some people tend always to see the worst in situations, and their constant pessimism can hurt their own outlook and mental well-being.

    These kinds of people may unintentionally heighten our anxiety or stress levels. So, if you find that spending time with such individuals overwhelms you, it’s perfectly okay to set boundaries.

    Your mental health should take precedence, especially during times when the news is particularly distressing. Choose to surround yourself with more positive and constructive conversations to process the news in a healthier and more balanced way.


    These days, bad news seems to dominate the headlines. In these times of adversity, let’s remember to be kind to ourselves. Let’s approach the news with mindfulness, compassion, and the understanding that we are not alone in this journey.

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    Ziva offers a wide range of sessions, programs, lessons, wearable tracking, heart rate measurement through your phone’s camera, and modules for improving HRV (Heart Rate Variability) to help elevate sleep quality, reduce stress, enhance focus, find inner calm, ease anxiety, and unlock peak performance. In this interview with TechBullion, Dr. Michael Kurisu, Chief Health Officer at Ziva Health, shows us how Ziva Health brings breathwork and holistic wellness expertise to the market.

    Please tell us more about yourself? How excited are you with your new role as Chief Health Officer at Ziva?

    I am Dr. Michael Kirusu, a board-certified Osteopathic Physician specializing in Family and holistic medicine. My approach to healthcare emphasizes precision, merging expertise in holistic wellness with extensive experience in remotely monitoring patient data through wearable technology.

    Amid the pandemic, I undertook a pioneering initiative in San Diego by providing Apple Watches and Oura Rings to my patients. This allowed me to closely monitor their sleep patterns, resting heart rates, HRV, and respiratory rates. These wearable devices provided valuable insights into their activity levels and movement patterns.

    My methodology involves a data-centric approach to wearable technology, coupled with a profound understanding of holistic medicine principles.

    I hold a significant role in Project Apollo, an innovative endeavor transforming healthcare through data-driven strategies, prioritizing patients, and fostering collaborative communities.

    Ziva takes a unique approach, particularly emphasizing breathing as a key tool for enhancing overall wellness. Additionally, Ziva integrates with wearables to gather activity and physiological data, establishing valuable trends. The proactive monitoring of these trends and the personalized wellness recommendations from Ziva are what generate the most excitement to me.

    What is  Ziva Health and what unique solutions do you provide?

    Ziva is a digital health and wellness company dedicated to enhancing mental well-being. Our focus is on using the power of breathing to reduce stress, foster calmness, and alleviate anxiety. Through Ziva’s effective breathing module, we aim to influence the body’s physiological responses, activating Vagal stimulation to transition from a sympathetic to a parasympathetic state.

    Notable unique features:

    • Utilizes wearable technology like the Apple Watch, integrated into our platform for enhanced tracking and improved overall health outcomes.
    • Harnesses both physiological and psychological user data to offer personalized suggestions through AI coaching.
    • Provides specialized modules scientifically designed for HRV training.
    • Tailors programs targeting better sleep, stress reduction, improved breathing, weight management, along with personalized routine recommendations.

    Interview with Dr. Michael Kurisu, Chief Health Officer at Ziva HealthInterview with Dr. Michael Kurisu, Chief Health Officer at Ziva Health

    Could you give us an overview of the breathwork market and why Ziva Health is in demand for the digital health and wellness industry?

    Breathwork, utilizing various breathing techniques, is known for its profound impact on both physical and mental well-being. These techniques are instrumental in reducing stress, alleviating anxiety and depression, improving sleep quality, promoting relaxation, enhancing HRV (heart rate variability), and even enhancing athletic performance. The market for breathwork is expanding due to several contributing factors:

    • Rising Awareness: There’s a growing understanding of the benefits associated with breathwork, leading to increased interest and adoption.
    • Scientific Validation: Ongoing scientific research is validating the effectiveness of breathwork in healthcare, garnering more recognition and support.
    • Popularity of Mindfulness: The surging popularity of mindfulness and meditation practices has brought attention to the significance of breath in overall wellness.
    • Mental Health Concerns: With the increasing prevalence of mental health conditions, people are turning to alternative therapies like breathwork for support and relief.
    • Demand for Holistic Therapies: There’s a growing preference for natural and holistic approaches to health, driving the interest in breathwork as a complementary therapy.

    Can you explain how breathwork stimulates the nervous and cardiovascular systems, leading to enhanced physical and mental health?

    Breathwork techniques can stimulate the nervous system in several ways. One way is by activating the vagus nerve, which is the longest cranial nerve in the body. The vagus nerve plays a key role in the parasympathetic nervous system, which is responsible for relaxation and digestion. When the vagus nerve is activated, it sends signals to the brain that help to calm the body and mind.

    Breathwork can also stimulate the nervous system by increasing the production of endorphins, which are hormones that have pain-relieving and mood-boosting effects. Breathwork techniques can also have a positive impact on the cardiovascular system. Slow, deep breathing can help to lower blood pressure and heart rate.

    Interview with Dr. Michael Kurisu, Chief Health Officer at Ziva HealthInterview with Dr. Michael Kurisu, Chief Health Officer at Ziva Health

    What specific techniques or exercises does Ziva Health’s breathing platform utilize for easing anxiety and reducing stress?

    The Ziva platform uses slow, controlled, deep breathing techniques that emphasize using the diaphragm to inhale through the nose and exhale through the mouth. The objective in each exercise is to extend the exhale duration more than the inhale to stimulate the parasympathetic nervous system. Additionally, a brief breath hold is included to elevate carbon dioxide (CO2) levels, which can induce a calming effect on the body. This elevation prompts the release of neurotransmitters that aid in relaxing blood vessels and muscles, fostering a sense of calmness.

    Are there any scientific studies or research that supports the effectiveness of Ziva Health’s breathing platform in improving medical conditions?

    Numerous studies explore the use of breathwork to enhance various medical conditions like insomnia, COPD, and hypertension. However, the Ziva Health platform itself hasn’t conducted its own study on this matter yet.

    Interview with Dr. Michael Kurisu, Chief Health Officer at Ziva HealthInterview with Dr. Michael Kurisu, Chief Health Officer at Ziva Health

    What kind of results can users expect from regularly utilizing Ziva Health’s breathing platform for their wellness needs, does Ziva Health offer any personalized guidance or recommendations based on individual needs when using their breathing platform?

    Users of Ziva Health can expect  range of benefits for their wellness journey, including:

    • Improved heart rate variability (HRV)
    • Better respiratory and resting heart rates
    • Enhanced emotional regulation
    • Optimized nervous and cardiovascular systems

    Ziva Health initiates user engagement by tailoring personalized recommendations according to their health conditions and goals. Over time, these recommendations evolve as we gather data from wearables and refine our AI models to better suit individual needs.

    How does Ziva Health incorporate digital health technology into its unique approach to breathwork and what sets Ziva Health apart from other digital health and wellness companies in terms of its approach to enhancing mental wellness?

    Ziva links up with wearable devices to monitor various physiological metrics such as heart rate variability (HRV), stress levels, resting heart rate, sleep patterns, and respiratory rate. This offers added insights into users’ wellness journeys.

    What distinguishes Ziva is its AI-powered recommendation system. This system harnesses wearable physiological data with the user’s own psychological input data to offer personalized suggestions, track trends, and provide wellness coaching tailored to individual needs.

    We are onboarding partners now which is after our beta launch. Visit the website Ziva Health to find out more.

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