Nutrition plays a crucial role in supporting cognitive function and brain health. The brain is a complex organ that requires a steady supply of nutrients to function optimally. Here are some ways in which nutrition impacts cognitive function:
Energy Supply: The brain is highly energy-demanding, accounting for about 20% of the body's total energy consumption. Glucose, derived from carbohydrates, is the brain's primary source of energy. A well-balanced diet ensures a steady supply of glucose to the brain, supporting focus, attention, and mental alertness.
Neurotransmitter Production: Neurotransmitters are chemical messengers that transmit signals between neurons (nerve cells) in the brain. Certain nutrients, such as amino acids from proteins, are essential for synthesizing neurotransmitters like serotonin, dopamine, and acetylcholine. These neurotransmitters play key roles in mood regulation, memory, learning, and overall cognitive function.
Antioxidant Protection: The brain is vulnerable to oxidative stress due to its high oxygen consumption and abundance of polyunsaturated fatty acids. Antioxidants, such as vitamins C and E, beta-carotene, and flavonoids, found in fruits, vegetables, and nuts, help neutralize free radicals and protect brain cells from damage, supporting cognitive health.
Omega-3 Fatty Acids: Omega-3 fatty acids, particularly DHA (docosahexaenoic acid), are vital for brain development and function. They make up a significant portion of the brain's cell membranes and are involved in promoting communication between brain cells. Consuming foods rich in omega-3s, like fatty fish (e.g., salmon, mackerel, and sardines) and flaxseeds, has been associated with improved cognitive function and a reduced risk of cognitive decline.
B Vitamins: B vitamins, including B6, B9 (folate), and B12, are essential for maintaining healthy brain function. They play a role in DNA synthesis, the formation of red blood cells, and the production of neurotransmitters. Low levels of B vitamins have been linked to cognitive impairment and an increased risk of neurodegenerative diseases.
Minerals: Minerals such as iron, zinc, magnesium, and copper are involved in various processes that support cognitive function, including oxygen transport, enzyme activities, and synaptic plasticity (the ability of synapses to change and strengthen connections between neurons).
Gut-Brain Axis: Emerging research indicates that the gut microbiome, the diverse community of microorganisms living in our digestive tract, can influence brain health and cognitive function. A diet rich in fiber and fermented foods promotes a healthy gut microbiome, positively impacting cognitive health through the gut-brain axis.
Hydration: Even mild dehydration can impair cognitive performance, affecting concentration, memory, and mood. Staying adequately hydrated is crucial for maintaining optimal brain function.
It's important to note that while nutrition significantly impacts cognitive function, it works in conjunction with other lifestyle factors, such as physical activity, sleep, and stress management. A holistic approach to brain health that includes a balanced diet, regular exercise, sufficient sleep, and stress reduction can optimize cognitive function and support overall well-being.
How does exercise benefit our focus?
The link between exercise and focus is a fascinating area of research that demonstrates how physical activity can positively influence cognitive function and attention. Regular exercise offers numerous benefits for the brain, including enhanced focus and improved overall cognitive performance. Here's a closer look at the connection between exercise and focus:
Increased Blood Flow and Oxygen Delivery: During exercise, the heart pumps more blood, delivering a higher volume of oxygen and nutrients to the brain. This increased blood flow enhances the brain's function, allowing it to work more efficiently, resulting in improved focus, concentration, and mental clarity.
Neuroplasticity and Brain Growth: Exercise has been shown to stimulate the production of brain-derived neurotrophic factor (BDNF), a protein that supports neuroplasticity. Neuroplasticity is the brain's ability to form new connections between neurons and adapt to changes. By promoting neuroplasticity, exercise enhances learning and memory, leading to better focus and cognitive abilities.
Release of Neurotransmitters: Physical activity triggers the release of various neurotransmitters, including endorphins, serotonin, dopamine, and norepinephrine. Endorphins, often referred to as "feel-good" chemicals, reduce stress and create a positive mood, which can help alleviate mental distractions and improve focus. Serotonin and dopamine play roles in mood regulation and reward processing, contributing to better concentration and attention.
Stress Reduction: Regular exercise is an effective way to reduce stress and anxiety. High levels of stress can impair cognitive function and lead to difficulties in focusing. Engaging in physical activity helps manage stress, allowing the mind to become clearer and more focused.
Enhanced Executive Functioning: Executive functions refer to a set of cognitive processes that enable us to plan, organize, and control our behavior. Regular exercise has been associated with improved executive functioning, which includes skills such as decision-making, problem-solving, and task switching. These enhanced executive functions contribute to better focus and cognitive flexibility.
Improved Sleep Quality: Exercise can promote better sleep quality and quantity. Sufficient restorative sleep is essential for optimal cognitive function and focus. When well-rested, individuals are better able to concentrate on tasks and maintain attention throughout the day.
Mind-Body Connection: Mind-body exercises, such as yoga and tai chi, combine physical movement with mindfulness and breathwork. These practices have been shown to reduce mental clutter, increase self-awareness, and improve focus through the cultivation of present-centered attention.
Prevention of Cognitive Decline: Regular physical activity has been linked to a reduced risk of age-related cognitive decline and neurodegenerative diseases. Exercise helps preserve brain health, maintaining cognitive abilities and focus as individuals age.
Incorporating exercise into daily routines, even in moderate amounts, can yield significant benefits for focus and cognitive function. Whether it's cardiovascular workouts, strength training, yoga, or simply taking brisk walks, finding enjoyable forms of exercise can lead to improved mental clarity, sustained attention, and overall cognitive well-being.
Brain-boosting exercises can help sharpen focus and improve cognitive function. In this blog post, we will explore some effective exercises that can enhance your ability to concentrate and stay on top of your game.
Mindfulness Meditation: Mindfulness meditation is a powerful exercise for the brain and has been practiced for centuries. By training your mind to stay present and focused on the breath or a specific point of focus, you can strengthen your attention span. Regular practice can help you become more aware of distractions and better equipped to refocus your thoughts.
Aerobic Activities: Engaging in aerobic exercises, such as running, swimming, or dancing, not only benefits your physical health but also has a positive impact on your brain. Cardiovascular exercises increase blood flow and oxygen supply to the brain, promoting cognitive function and enhancing focus.
Brain-Teasing Games: Challenge your brain with puzzles, crosswords, Sudoku, or brain-training apps. These activities stimulate different areas of the brain, improving cognitive abilities, memory, and problem-solving skills. Moreover, they can be a fun way to keep your mind sharp.
Yoga and Tai Chi: Yoga and Tai Chi are mind-body exercises that combine physical movement with breathwork and meditation. Practicing these ancient arts can reduce stress, increase self-awareness, and improve focus through the cultivation of present-centered attention.
Deep Work Sessions: Incorporate deep work sessions into your daily routine. Set aside dedicated blocks of time, free from distractions, to focus intensely on important tasks. The Pomodoro technique, where you work for 25 minutes and then take a short break, can be effective for enhancing focus and productivity.
Visualization Exercises: Visualization exercises involve mentally picturing and rehearsing tasks or goals. By vividly imagining yourself successfully completing a task, you can improve your ability to concentrate on achieving it in reality.
Breathwork and Relaxation: Practicing deep breathing and relaxation techniques can calm your mind and reduce mental clutter. Regularly taking moments to breathe deeply and clear your mind can improve focus and overall mental well-being.
Reading and Active Learning: Reading books and engaging in active learning exercises, such as taking notes or summarizing what you've read, stimulate your brain and enhance focus. These activities encourage sustained attention and comprehension.
Maintaining focus and cognitive function is essential for navigating the demands of modern life effectively. By understanding the role of nutrition and exercise in brain health, we can take proactive steps to enhance our focus and mental clarity. A diet rich in brain-boosting foods and regular physical activity can significantly contribute to sharpening our focus and improving overall cognitive performance.
By incorporating these practices into our daily routines, we can unlock our full potential and lead more fulfilling and productive lives. Remember, small changes in diet and exercise habits can yield significant long-term benefits for our brain health and overall well-being.
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Why Bonding with Your Baby is Essential:
Establishing a strong bond with your baby is crucial for their overall development and well-being. Here are some key benefits of bonding:
Emotional Connection: Building a strong bond enhances the emotional connection between mother and baby, promoting feelings of love, security, and trust.
Brain Development: Positive interactions and nurturing experiences during the early stages of bonding contribute to healthy brain development in infants, fostering cognitive and emotional growth.
Secure Attachment: Bonding creates a secure attachment between mother and baby, forming a foundation for the child's future relationships and social interactions.
Language and Communication Skills: Through early bonding experiences, such as talking and singing to your baby, you can stimulate their language and communication skills, laying the groundwork for their future language development.
Regulation of Emotions: The bond between mother and baby helps regulate the baby's emotions. Through responsive parenting, mothers can teach their babies to self-soothe, manage stress, and develop emotional resilience.
Improved Breastfeeding Experience: Bonding supports successful breastfeeding by promoting the release of oxytocin, which helps with milk production, and by creating a positive and nurturing environment for both mother and baby.
Healthy Sleep Patterns: A strong bond can contribute to better sleep patterns for babies, as they feel more secure and comforted in their caregiver's presence.
Social and Emotional Intelligence: Children who experience a secure bond with their mothers tend to develop better social and emotional intelligence, which influences their relationships and overall well-being as they grow.
Parent-Child Bonding: The bond between mother and baby lays the foundation for a lifelong relationship, fostering a deep sense of connection and love between parent and child.
Before Birth:
The nine months of pregnancy provide a remarkable period for mothers to form a deep emotional connection with their baby. Engaging in activities such as talking, singing, and reading to the baby, allows the mother's voice to become familiar and comforting. Through gentle touches on the belly, mothers can communicate their love and presence. Creating a serene environment and practicing relaxation techniques, such as prenatal yoga or meditation, further strengthens the bond, as the baby feels the mother's calm and peaceful state.
Way to bond with your unborn baby include:
Talk, sing and read to your baby: Engage in regular conversations with your baby, as they can recognize and respond to your voice.
Gentle touches and belly bonding: Place your hands on your belly and gently stroke or massage to establish physical connection and communicate your love.
Create a serene environment: Surround yourself with calmness, play soothing music, and practice relaxation techniques like prenatal yoga or meditation to create a peaceful atmosphere for both you and your baby.
After Birth:
The moment a mother lays her eyes on her newborn for the first time is magical. Skin-to-skin contact immediately after birth promotes bonding by stimulating the release of oxytocin, the hormone responsible for nurturing feelings.
Breastfeeding, another intimate act, not only provides vital nutrition but also fosters a profound emotional connection. By responding promptly to their baby's needs, mothers establish a sense of security and trust.
You can bond with your new baby after birth in the following ways:
Skin-to-skin contact: Hold your baby against your bare chest immediately after birth to promote bonding and release oxytocin, the hormone that enhances feelings of attachment.
Breastfeeding: Besides providing essential nourishment, breastfeeding strengthens the bond between mother and baby through the physical closeness and shared experience.
Respond to your baby's needs: Promptly attending to your baby's cries, feeding cues, and comforting them when they're upset establishes a sense of security and trust.
The Special Bond:
The bond between mother and child is a one-of-a-kind relationship that transcends words. It is a connection of unconditional love, nurturance, and understanding. The act of nurturing a baby stimulates the mother's brain to release oxytocin, deepening the bond and creating a sense of joy and fulfillment. Through this bond, mothers become attuned to their baby's cues, recognizing their needs, and providing the comfort and care they require.
Here are some ways to nurture your relationship with your baby:
Nurturing love and care: Engage in frequent cuddling, holding, and eye contact to let your baby feel your warmth and affection.
Practice responsive parenting: Learn to recognize your baby's cues, such as hunger, tiredness, or discomfort, and respond promptly and attentively to their needs.
Enjoy quality time together: Engage in activities like baby massage, gentle play, or simply being present and enjoying quiet moments together.
Remember, every mother-baby bond is unique, and the journey of bonding may have its ups and downs. Be patient, show unconditional love, and embrace the joyous moments that come with nurturing this extraordinary connection.
What is Tinnitus?
Imagine constantly hearing sounds that no one else can hear—a high-pitched whistle, a buzzing, or even a rhythmic beating. That's tinnitus, my friends. It's not a disease itself but rather a symptom of an underlying condition. Tinnitus can be temporary or chronic and may manifest as a minor annoyance or significantly impact one's quality of life.
What’s the difference between tinnitus and an ear infection?
It's important to distinguish between tinnitus and an ear infection, as they are two distinct conditions with different underlying causes. While tinnitus refers to the perception of sound in the absence of an external source, an ear infection, also known as otitis, is an inflammation or infection of the ear, often caused by bacteria or viruses.
When it comes to symptoms, tinnitus is primarily characterized by the perception of ringing, buzzing, or other phantom sounds in the ears. It can occur in one or both ears and may be continuous or intermittent. On the other hand, an ear infection typically presents with symptoms such as ear pain, discomfort, a feeling of fullness in the ear, fluid drainage, and sometimes even hearing loss. In some cases, an ear infection can lead to temporary tinnitus as a secondary symptom.
While tinnitus can be chronic and ongoing, ear infections are usually temporary and can be treated with appropriate medical intervention, such as antibiotics or antiviral medications, depending on the cause. It's important to seek medical attention if you suspect an ear infection, as prompt treatment can help alleviate the symptoms and prevent complications.
If you experience symptoms of tinnitus without signs of an ear infection, it's recommended to consult with an audiologist or a healthcare professional who specializes in hearing health. They can assess your condition, explore potential underlying causes, and recommend appropriate management strategies for tinnitus relief. Understanding the differences between tinnitus and an ear infection is crucial in order to receive the most effective care and support for your specific needs.
Causes of Tinnitus:
Tinnitus can have various triggers and underlying causes. Here are some common culprits:
Exposure to Loud Noise: Prolonged exposure to loud noises, such as concerts, machinery, or explosions, can damage the delicate hair cells in the inner ear, leading to tinnitus.
Age-related Hearing Loss: As we age, the wear and tear on our hearing system can result in tinnitus. Gradual hearing loss, often associated with aging, can contribute to the perception of ringing or buzzing sounds.
Earwax Buildup: Excessive or impacted earwax can cause tinnitus. It's important to clean your ears gently and avoid using cotton swabs, as they can push the wax further into the ear canal.
Medications and Health Conditions: Certain medications, such as antibiotics, nonsteroidal anti-inflammatory drugs (NSAIDs), and some antidepressants, can trigger tinnitus as a side effect. Additionally, underlying conditions like Meniere's disease, temporomandibular joint (TMJ) disorders, and high blood pressure may be associated with tinnitus.
Finding Relief:
While there is currently no cure for tinnitus, there are several strategies and lifestyle adjustments that can help manage the symptoms and improve your well-being. Let's explore some of them:
Protect Your Ears: Prevention is key. When exposed to loud noises, use ear protection such as earmuffs or earplugs. Limit the volume on personal listening devices and take breaks from noisy environments.
Relaxation Techniques: Tinnitus can be exacerbated by stress and anxiety. Explore relaxation techniques such as deep breathing, meditation, and yoga to reduce overall stress levels and promote a sense of calm.
Sound Therapy: Background noise can help mask the tinnitus sounds and provide relief. Consider using white noise machines, fans, or nature sounds to create a soothing environment. Soft music or audio recordings specifically designed for tinnitus relief can also be helpful.
Healthy Lifestyle Habits: Maintain a healthy lifestyle to support overall well-being. Regular exercise, a balanced diet, quality sleep, and stress management can have a positive impact on tinnitus symptoms.
Seek Support: Reach out to support groups or online communities where you can connect with others who experience tinnitus. Sharing experiences and coping strategies can be invaluable on this journey.
Consult a Healthcare Professional: If tinnitus persists or significantly affects your daily life, it's important to consult with an audiologist or an ear, nose, and throat specialist. They can conduct evaluations, identify underlying causes, and recommend appropriate treatments or therapies.
Living with tinnitus can be challenging, but with the right approach, you can find harmony amidst the noise. By understanding the causes, implementing healthy habits, and seeking support, you can take control of your well-being.
What do we know about inflammation?
Imagine you accidentally cut your finger while chopping vegetables - it's painful, right? But have you ever wondered why your finger becomes swollen and red after the injury? That's inflammation in action. It's your body's natural defense mechanism to protect against harmful substances, like bacteria or viruses.
Inflammation can be acute, which means it occurs suddenly and lasts for a short time, like when you twist your ankle. On the other hand, it can also be chronic, persisting for months or even years. Chronic inflammation is where things get tricky and can lead to various health issues.
We often hear about inflammation and its negative effects, but do we truly understand why it's considered so bad for our bodies? Buckle up, my friends, as we delve into the world of inflammation and discover what it can do to our precious vessels of life.
First things first, let's clarify what inflammation actually is. Inflammation is the body's natural response to injury, infection, or harmful stimuli. It's like the alarm bells ringing, summoning the immune system's cavalry to protect and heal the affected area. In acute cases, inflammation is a beneficial process that helps the body recover and fight off invaders. However, when inflammation becomes chronic, it becomes a silent saboteur wreaking havoc on our health.
So, why is chronic inflammation so detrimental? Let's break it down:
Increased Disease Risk: Chronic inflammation has been linked to a wide range of diseases, including heart disease, diabetes, cancer, autoimmune disorders, and neurodegenerative conditions. It acts as a catalyst, promoting the progression of these diseases and making them more challenging to manage.
Tissue Damage: Prolonged inflammation can cause damage to healthy tissues and organs. It puts constant stress on cells, leading to oxidative stress and free radical production, which can harm DNA and cellular structures. Over time, this damage accumulates and contributes to the development of chronic conditions.
Immune System Dysfunction: Inflammation can disrupt the balance of our immune system. It can lead to an overactive immune response, where the body mistakenly attacks its own healthy tissues, causing autoimmune diseases. On the flip side, chronic inflammation can weaken the immune system, making us more susceptible to infections and illnesses.
Pain and Discomfort: Inflammation often comes hand in hand with pain and discomfort. Conditions like arthritis, tendonitis, and inflammatory bowel disease are notorious for causing chronic pain, limiting mobility, and reducing the overall quality of life.
Accelerated Aging: Chronic inflammation has been linked to accelerated aging processes. It promotes the shortening of telomeres, the protective caps at the ends of our chromosomes that are associated with cellular aging. This can lead to premature aging and increased vulnerability to age-related diseases.
Understanding Gout:
Now, let's talk about gout. Picture this: you wake up one fine morning, and your big toe feels like it's on fire! That's gout: a form of arthritis that primarily affects the joints. Gout occurs when there's an excessive buildup of uric acid in your bloodstream, leading to the formation of sharp, needle-like crystals in your joints.
What Causes Inflammation and Gout?
Inflammation can be triggered by a variety of factors, including injuries, infections, and autoimmune disorders. Sometimes, it's a response to lifestyle choices like a poor diet, lack of exercise, smoking, or chronic stress. Certain medical conditions like obesity or diabetes can also contribute to chronic inflammation.
What are some of the culprits behind gout?
Uric acid, which is a byproduct of purine metabolism, usually dissolves in the blood and is excreted through the kidneys. However, if your body produces too much uric acid or has trouble getting rid of it, it can accumulate and form those pesky crystals in your joints, resulting in gout attacks.
Finding Relief:
Good news! There are ways to tackle inflammation and gout and live a pain-free life. Here are some remedies you can try:
Watch Your Diet: Limit foods high in purines, such as red meat, shellfish, and organ meats. Instead, opt for low-fat dairy products, fruits, veggies, and whole grains. Stay hydrated by drinking plenty of water to help flush out excess uric acid.
Shed Extra Pounds: If you're carrying some extra weight, losing it can help reduce inflammation and ease the strain on your joints. Incorporate regular exercise into your routine, whether it's walking, swimming, or dancing. Remember, every little step counts!
Say No to Stress: Chronic stress can contribute to inflammation, so it's essential to find healthy ways to manage it. Consider practicing relaxation techniques like deep breathing, meditation, or engaging in hobbies you love. Surround yourself with positive vibes!
Medications and Treatments: Consult a healthcare professional to explore medications that can help manage inflammation or gout. They might prescribe nonsteroidal anti-inflammatory drugs (NSAIDs) for pain relief or recommend medications to lower uric acid levels. Physical therapy or other complementary therapies may also be beneficial.
Inflammation and gout might sound daunting, but armed with knowledge and a few lifestyle adjustments, you can overcome them. Remember, taking care of your body is an ongoing journey, so be patient and kind to yourself.
]]>Fadogia agrestis is a plant which originates in West Africa and is used in traditional medicine to enhance male fertility and as an aphrodisiac. Fadogia agrestis is becoming popular among athletes and body builders as an alternative to anabolic steroids. Research shows that Fadogia agrestis might increase sexual behaviors and raise the level of the male hormone testosterone.
Here are some benefits of Fadogia agrestis:
Contains Antioxidants
In addition to being a medicinal plant, Fadogia agrestis is also an antioxidant-rich plant. An antioxidant is a molecule that neutralizes free radicals. These free radicals are harmful toxins that can harm the body on many levels.
Furthermore, there is a link between free radicals and chronic diseases like heart disease, cancer, and Alzheimer's. In fact, it is a very harmful substance that contributes to oxidative stress in the body and damages healthy cells. As these antioxidants fight against the free radicals found in the body, they may be able to protect the body against the risk of various diseases
The importance of antioxidants for our bodies cannot be overstated. On the other hand, the body also generates its own antioxidants, including enzymes, vitamins, minerals, and other compounds.
According to many experts, the average person does not receive enough antioxidants from the foods they consume alone. Therefore, supplementation may be necessary in order to meet these needs.
Contains Anti-Inflammatory Properties
Among its many uses in medicine, the anti-inflammatory properties of Fadogia agrestis are also widely recognized. Several studies have shown that the anti-inflammatory properties of this herb could be explained by its high levels of flavonoids, which serve as antioxidant molecules in the body. In addition to its natural health benefits, Fadogia agrestis is also traditionally used to treat diseases characterized by inflammation, such as arthritis.
Moreover, the leaf extract is also effective in treating wounds and preventing diarrhoea, thanks to its anti-inflammatory properties. Researchers have also found that this plant's anti-inflammatory properties can reduce pain, among other benefits. The anti-inflammatory properties of this herb allow it to block certain substances that can cause inflammation within the body
Further, to treat autoimmune diseases effectively, anti-inflammatory herbs are of great importance. As a general rule, autoimmune diseases are caused by chronic inflammation in the body.
Several factors can cause this to happen, including genes, lifestyle choices, and the environment in which we live. Accordingly, this is due to the anti-inflammatory properties present in these herbs, which contribute to reducing inflammation in the body. Additionally, it also helps to improve the quality of people's lives who suffer from these diseases.
Strengthens Muscles
Our muscles are also strengthened with the help of Fadogia agrestis. The herbal remedy used in West Africa for a long time has proven beneficial for improving the strength and flexibility of the muscles in the body.
In addition, a drug known as anabolic steroids is designed to mimic the effects of the male muscle mass in the body. However, using these drugs can cause side effects that include liver disease, acne, and a tendency to behave aggressively, among other things.
Several studies have indicated that Fadogia agrestis may play an essential role in helping to improve muscle strength if used in the proper conditions. In contrast to anabolic steroids, this herb does not cause the adverse side effects associated with steroids.
Protein synthesis occurs when your body breaks down muscle tissue and repairs it, resulting in muscle growth. It is made up of amino acids, including leucine, essential for its functioning. The extract of Fadogia agrestis contains a large amount of leucine. A dietary supplement such as this is likely to help increase the synthesis of muscle protein and increase the growth of muscle tissue in the body.
Possesses Aphrodisiac Properties
The herb Fadogia agrestis is known for its aphrodisiac properties, making it popular. Consequently, it is an excellent option for individuals looking to maximize their stamina and increase their desire to mate with someone.
Moreover, this herb is traditionally used as a medicine to enhance libido by West Africans in their traditional culture. Additionally, the compounds in this plant can even improve the muscle strength in the body.
One animal study was conducted with male rats in order to determine if the stem extract has any aphrodisiac properties. Using extracts of Fadogia agrestis stems, the researchers found that strength was increased in the rats' blood. The plant may be responsible for its aphrodisiac effect through this mechanism, making it suitable for supplementing for improving reproductive function.
Prevent Diabetes And Heart Disease
Aside from having aphrodisiac as well as antioxidant properties, this plant is also recommended as a diabetic treatment option due to its effectiveness. According to a study on rats, the herb protected their pancreas, which produces insulin, from being damaged during experiments.
A substance is found in Fadogia agrestis, which is known as Yohimbine, an alkaloid. In people with diabetes, Yohimbine acts as a potent alpha-2adrenergic antagonist to help them control the blood sugar levels in their bodies. Diabetes patients can also benefit from this astringent since it lowers the amount of insulin required to stay healthy.
Heart disease is a significant risk factor associated with diabetes. Heart disease and stroke dominate the cause of death for people with diabetes. Therefore, Yohimbine has the potential to help reduce high blood pressure, a risk factor for heart disease. It can also lower cholesterol levels, as it participates in preventing the oxidation of LDL cholesterol into harmful particles.
Astringents in Fadogia agrestis prevent plaque from forming on arteries' walls. In the long run, this can lead to atherosclerosis, which causes the arteries to narrow over time.
As a result, heart attacks and strokes can result from clogged arterial walls and disturbed blood flow to the heart.
Can women consume Fadogia Agrestis, and what benefits can they expect?
Women can consume Fadogia Agrestis as well, and they may experience benefits such as improved energy levels and a boost in libido. However, it is recommended to consult with a healthcare professional before taking it, as the effects on women may vary.
How should Fadogia Agrestis be consumed, and in what dosage?
Fadogia Agrestis can be consumed in the form of a supplement or tea. The recommended dosage of Fadogia Agrestis may vary depending on the individual’s age, health status, and other factors. It is important to follow the instructions on the supplement packaging or consult with a healthcare professional to determine the appropriate dosage.
Are there any precautions to keep in mind while consuming Fadogia Agrestis?
It is recommended to avoid consuming Fadogia Agrestis in large amounts, as it may cause adverse effects. Individuals who have low blood pressure should avoid taking Fadogia Agrestis, as it may cause a further drop in blood pressure. Pregnant and breastfeeding women should also avoid taking Fadogia Agrestis, as its effects on them are not yet fully understood.
Side Effects And Precautions
Before taking any supplements, consult with a healthcare professional. Lower libido, drops in energy levels, and sexual dysfunction can possibly be due to an underlying medical issue or disease.
If you decide to take this supplement, here are a few precautions and side effects to keep in mind:
Always read and follow instructions when dealing with supplements.
Do not exceed the recommended dosage. High doses of Fadogia Agrestis may lead to kidney damage.
High amounts of the herb may cause liver and spleen damage.
Animals' blood pressure and heart rate increased when given the herb.
The herb contains small amounts of mercury. Women who are pregnant, trying to get pregnant, or breastfeeding should not take Fadogia Agrestis.
]]>What is Tongkat Ali?
Tongkat ali, also known as longjack or Eurycoma longifolia, is a herbal remedy that has been used for centuries in Southeast Asia and other regions. It has been traditionally used to help fight fatigue, lower blood sugar levels, support cognitive function, and more.
Where does Tongkat Ali come from?
Tongkat Ali, meaning “Ali’s walking stick", is native to Malaysia, lower Burma, Thailand, and Indonesia. The root is traditionally used as a treatment for malaria, high blood pressure, fevers, fatigue, loss of sexual desire, and impotence.
What are the benefits of Tongkat Ali for sportspeople?
Tongkat Ali is scientifically proven to enhance sports performance, mostly by it’s proven adaptogen and anabolic ability to boost testosterone and maintain energy requirements when your body is exposed to strenuous repetitive tasks during sports training or competition.
Scientists believe boosting testosterone is a key winning advantage to bring a competitive edge in sports, as researchers and scientists believe that testosterone may promote athletic performance through long-term anabolic actions.
Here are some potential benefits from Tongkat Ali that may enhance sports performance:
Increase muscle strength
Increase lean muscle mass
Improve energy usage
Reduce muscle fatigue
Faster muscle recovery time
Improve endurance and stamina
How does Tongkat Ali benefit testosterone levels and male libido?
There is plenty of research that shows that tongkat ali does increase testosterone levels. One study found that men experienced a 37% boost in their testosterone levels after taking a tongkat ali supplement for 12 weeks. Four weeks into the study, participants who were given 200 mg of tongkat ali experienced a 28% increase in free testosterone.
Another study, which gave participants 400 mg of tongkat ali daily, found that the treatment resulted in significant increases in total and free testosterone levels. The supplement even increased muscle mass, strength, and recovery.
Tongkat ali also helps to raise testosterone levels by reducing the stress hormone, cortisol, which is a testosterone killer. When the body is stressed, it produces less testosterone. So when cortisol levels are reduced, testosterone levels naturally increase. Tongkat ali has been shown to help reduce stress and anxiety, boost mood, and promote better sleep quality. This makes it a great supplement for anyone struggling with these issues.
Tongkat Ali can boost fertility in men and women
If you're trying to get pregnant or struggling with fertility issues, tongkat ali may be able to help. The herb is known for its ability to effectively boost testosterone levels and increase libido, both of which are important for fertility.
What are the top uses for Tongkat Ali?
The uses of this incredible herb are quite extensive – here are just some of the best uses of Tongkat Ali:
1.Increased Energy and Stamina
Many people report experiencing increased energy and stamina after taking tongkat ali. This is because the herb helps to boost levels of testosterone, which is essential for maintaining high levels of energy and strength.
2.Better Muscle Growth
Tongkat ali has been shown to help promote muscle growth and repair, making it a popular supplement among bodybuilders and other athletes. This is because the herb contains compounds called "eurypeptides," which are thought to stimulate androgen receptors in muscle tissue.
3. Improved Cognitive Function
Research suggests that tongkat ali may be able to help improve cognitive function, particularly with regards to memory and focus. This is because it helps increase levels of dopamine and serotonin, two key neurotransmitters that are essential for optimal cognitive function.
4.Faster Recovery Times
Another key benefit of tongkat ali is that it can help speed up recovery times after exercise or injury. This is because the herb helps to reduce inflammation, which can otherwise slow down healing processes.
5.Reduced Stress
All of these benefits can help reduce stress levels, both physically and mentally. Tongkat ali works to support the adrenal glands and keep hormone levels balanced, which can help improve mood, lower anxiety, and reduce stress.
6.Better Sleep Quality
Tongkat ali is also known to promote better sleep quality, which is essential for optimal health and wellness. The herb helps to keep your circadian rhythm in check, so you can get the rest you need each night.
7.Improved Libido
Tongkat ali has been shown to help boost libido and improve sexual function. This is because it boosts testosterone levels, which are known to have a positive impact on sexual desire and performance.
8.Increased Fertility
Along with improving libido, tongkat ali is also thought to boost fertility levels in both men and women. This is because the herb helps increase testosterone production, which can also improve sperm count and motility.
9.Protection Against Cancer
Research suggests that tongkat ali may have cancer-fighting properties, thanks to its ability to boost antioxidant levels and promote healthy cell growth. While the herb has not been proven to cure or prevent cancer on its own, it may help support other cancer treatment methods.
10.Reduced Inflammation and Pain
Tongkat ali may also be able to help reduce inflammation and pain in the body, making it an effective natural remedy for chronic pain and inflammation.
Other uses include:
Improved Heart Health
Better Skin and Hair
Reduced Risk of Diabetes
Improved Mood
Enhanced Weight Loss
Longer Life Expectancy
Anti-Aging Benefits
Faster Recovery After Exercise
Reduced Fatigue
Better Sleep Quality
Improved Stamina and Endurance
Restore Mood Balance
Natural Anti-Depressant
Anti-Inflammatory Properties
Melting Stress Away
Better Circulation
Protect Against Cancer
Boost Your Immune System
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3. Stay hydrated
Around here, we’re big fans of hydration. It’s essential to help keep your body and its organs functioning properly. In fact, hydration even plays a role in your hunger levels as well as cravings. Dehydration can prevent your body from properly metabolizing glycogen (the converted form of glucose) for energy. Without enough glycogen, your body craves sugar to get the energy it needs.
So when you’re craving sugar (and ideally way before), reach for a glass of water.
Hydration isn’t just about drinking water; it’s about replenishing your cells with essential nutrients and maintaining balance of all the important electrolytes.
4. Prioritize sleep
If you’ve ever felt hungrier or had intense cravings for high-calorie foods the day after a rough night of sleep, you’re not alone. In fact, research shows that sleep deprivation affects food cravings. When you don’t get sufficient sleep, your hormones suffer. Ghrelin, the hunger hormone, increases. Leptin, the appetite-suppressing hormone, decreases. And cortisol, your stress hormone, may even increase, causing a rise in your cravings and appetite. Getting those seven to nine hours of sleep at night may help keep stress at bay, improve your productivity and concentration, AND reduce sugar cravings.
5. Exercise!
Research shows that short workout sessions can help reduce sugar cravings, even if it’s just a 15-minute brisk walk. So if you needed one more reason to get up and get moving, here’s one! Exercising, including a simple walk, also helps lower cortisol (or stress) levels that can contribute to your desire for sugar. Basically, exercising is a great idea — cutting sugar or not.
6. Reframe your thinking
We often see sugar as a treat, so without it, it feels like punishment. Whenever you’re giving up a food, it’s important to focus on what you still can have instead of what you can’t. Otherwise you may grow resentful and frustrated.
7. Fill up on the good stuff
Skip all of the refined carbs and nutrient-void junk foods. Loading your meals up with healthy fats and lean proteins will not only help keep your blood sugar balanced, but it’ll also keep you feeling full! Both fats (like nuts, avocados, and olive oil) and protein (chicken, turkey, eggs, and legumes) contribute to satiety. When you’re full, you’re less likely to feel — or give into — those pesky sugar cravings.
8. Find healthier alternatives
Quitting sugar doesn’t have to mean giving up sweet flavors. Fruit is a part of a healthy, well-balanced diet. Natural sweeteners like stevia can be too! Stevia is plant-derived with almost no carbs or calories.
Heartburn, despite its name, has nothing to do with the heart. It's a burning feeling in the throat and chest when the stomach's contents move back up into the esophagus (the tube that moves food from the throat to the stomach).
Heartburn is common during pregnancy. Pregnancy hormones can make the valve at the entrance to the stomach relax so that it doesn't close as it should. This lets acidic stomach contents move up into the esophagus, a condition known as gastroesophageal reflux (GER), or acid reflux. It can get worse later in pregnancy when the growing uterus presses up on the stomach.
When does heartburn generally start during pregnancy?
For many women, heartburn starts in the first trimester, beginning around month two, and is a pregnancy symptom that lasts throughout the nine months.
What causes heartburn during pregnancy?
Early in pregnancy, your body produces large amounts of the hormones progesterone and relaxin, which tend to relax smooth muscle tissues throughout your body, including those in your gastrointestinal (GI) tract.
As a result, food sometimes moves more slowly through your system, resulting in indigestion issues of all kinds, from that bloated, gassy feeling to heartburn.
This may be uncomfortable for you, but it's actually beneficial for your baby. This digestive slowdown allows for better absorption of nutrients into your bloodstream and subsequently through the placenta and to your baby.
Heartburn occurs when the ring of muscle that separates the esophagus from the stomach relaxes (like all the muscles in the GI tract), allowing food and harsh digestive juices to back up from the stomach to the esophagus.
These stomach acids irritate the sensitive esophageal lining, causing a burning sensation right around where the heart is located; thus the term heartburn, though the problem has nothing to do with your heart.
To help ease heartburn pain:
Here are some of the safest and best ways to get rid of heartburn when you’re pregnant:
What medications can I take for heartburn during pregnancy?
It’s important to be extremely careful about the medications you take when pregnant. As always, consult with your provider about any medications you’re taking – even if they’re considered safe. (This is especially true for high-risk pregnancies. If you experience any unusual symptoms while taking an over-the-counter medication, call your doctor immediately.
How can I prevent heartburn during pregnancy?
They say prevention is the best medicine, so knowing common heartburn triggers can help you keep the acid at bay. Of course, pregnancy itself is a major trigger for heartburn. As your growing uterus puts pressure on your stomach, this pushes stomach acid up your throat. Those lovely hormones are no help either. They tend to relax the valve between your stomach and esophagus, which makes it easier for acid to make its way upward. While there’s nothing you can do to stop this entirely, there are a few things that can help prevent heartburn from flaring up during pregnancy:
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Got your attention? Read on to find out more about vaginal thrush and how to treat it without any unnecessary embarrassment:
What is vaginal thrush?
Vaginal thrush is a common yeast infection caused by the candida species of fungus. It is easily treated and can be prevented. It is also called vaginal candidiasis.
Thrush is caused by a range of lifestyle and diet choices. Poor sleep, stress, hormones, glutinous foods, alcohol, and synthetic fibres in the area can all impact the balance of bacteria and yeast in your vagina, resulting in an increase of yeast known as Candida albicans, which can cause thrush. Getting your lifestyle and diet under control can have a great impact on your overall health, including of course your vagina.
Thrush occurs in many areas of the body, but especially in the vagina, anus and mouth.
Vaginal thrush can affect women of any age, although it is more common in women between the ages of 15 and 50 years old. It is unusual in girls who have not yet begun their periods and in older women after menopause.
What are the symptoms of vaginal thrush?
The most common symptoms are itchiness, irritation, swelling and redness in and around the vagina. You might also notice:
a thick, white or creamy vaginal discharge, which may look like cottage cheese
pain and/or discomfort during sexual intercourse
a burning or stinging sensation when urinating
Up to 1 in 5 women with vaginal thrush do not experience noticeable symptoms.
What causes vaginal thrush?
Most thrush is caused by the fungus candida albicans. This fungus exists naturally in the vagina, mouth, bowel and elsewhere. Normally, it causes no problems. But in some circumstances, the balance of normal bacteria and fungi in the body changes and the fungus starts to multiply and cause symptoms.
This can happen:
when taking antibiotics; these upset the normal balance of bacteria on the skin and in the body
during a period, or in pregnancy, when hormonal changes make the vagina more prone to thrush
in people with certain other illnesses, such as diabetes or a poorly functioning immune system
Thrush is not a sexually transmitted infection (STI) and many people already have a small amount of candida in their bodies before they have sexual contact with a partner. In fact, the organism is more common in people who are not sexually active.
However, sexual activity can worsen thrush and the infection can make sex uncomfortable.
Prevention of vaginal thrush
To help prevent vaginal thrush:
Vaginal thrush and sex
You can still have sex when you have vaginal thrush. However, it can be uncomfortable and you may experience a burning sensation during or after sex. Use plenty of lubricant to protect your skin.
Thrush is not an STI, but male partners can sometimes get redness and irritation after sex.
The treatment for thrush can weaken condoms, so apply the treatments after you have had sex if you are using condoms.
Ruling out other vaginal conditions
A few other vaginal conditions result in symptoms that are like those of thrush. See your doctor if you:
Treatment for vaginal thrush
Treatment aims to reduce the number of yeasts so they no longer cause symptoms. Options that are available from your local pharmacist without a prescription include:
Sometimes symptoms only last for a short time (for example, the week before your period) and treatment is not necessary.
Shop Vaginal Vitality and many more good living products on our online store - Perfectly Healthy
Impact of Social Media
Social media has revolutionized the way we interact with one another. It has provided a platform for people to connect with each other regardless of their physical location. However, excessive use of social media has been associated with various mental health problems such as depression, anxiety, and stress. Social media platforms such as Instagram and Facebook, which are designed to showcase the best version of one's life, can lead to feelings of inadequacy and low self-esteem in individuals who feel they cannot match up to the glamorous lifestyle portrayed on social media.
Cyberbullying: Cyberbullying is another problem that has arisen with the advent of the digital age. It involves the use of technology to harass, intimidate, or humiliate an individual. The anonymity of the internet has made it easier for bullies to hide their identity, and the victim is left feeling helpless and alone. Cyberbullying has been associated with an increased risk of depression, anxiety, and suicidal thoughts in young people.
Gaming Addiction: Gaming addiction is another problem that has emerged in the digital age. Video games have become increasingly popular among young people, and they spend hours playing games online. This can lead to addiction, which can result in social isolation, poor academic performance, and other mental health problems such as depression and anxiety.
Sleep Deprivation: The use of digital devices before bedtime can also affect sleep patterns, leading to sleep deprivation. Sleep deprivation can have a significant impact on mental health, leading to increased stress, anxiety, and depression.
Let's take a break
Social media has become an almost unavoidable part of ourlives, with billions of people using it every day. While social media can be a great way to connect with people, it has also been linked to depression, anxiety, and other mental health problems. Here are some ways to combat depression caused by social media:
Limit Your Time on Social Media: One of the easiest ways to combat depression caused by social media is to limit your time on these platforms. Set a daily limit on your social media use, and stick to it. You can use apps to monitor your screen time and set time limits on social media apps. This can help you to avoid the negative effects of social media and keep your mental health in check.
Practice Mindfulness: Mindfulness is a practice that can help you to be present in the moment and reduce stress and anxiety. By focusing on your breath and observing your thoughts without judgment, you can reduce the negative impact of social media on your mental health. You can practice mindfulness by meditating or taking a few minutes each day to focus on your breath and clear your mind.
Take Breaks from Social Media: Taking regular breaks from social media can help you to combat depression caused by these platforms. You can take a social media break for a day or a week, and focus on other activities that bring you joy. This can help you to break the cycle of negative thinking and regain a sense of balance in your life.
Connect with People Offline: Social media can sometimes lead to feelings of loneliness and isolation, especially if you spend a lot of time on these platforms. To combat this, make an effort to connect with people offline. Meet up with friends and family, join a social club or organization, or take up a hobby that allows you to connect with like-minded people. By building meaningful relationships offline, you can reduce the negative impact of social media on your mental health.
Seek Professional Help: If you are struggling with depression caused by social media, it is important to seek professional help. A mental health professional can help you to understand the root causes of your depression and develop strategies to overcome it. They can also provide you with tools and techniques to help you manage stress and anxiety, and improve your mental health.
So… is there anything good about social media?
While social media has been linked to various mental health problems such as depression, anxiety, and stress, it also has many advantages that can outweigh these disadvantages. Here are some of the advantages of social media:
Connection and Communication
Social media allows people to connect and communicate with others from all over the world, regardless of their physical location. This has created opportunities for people to connect with family and friends who are far away and make new friends with similar interests. Social media has also created new opportunities for businesses to connect with customers and promote their products and services.
Access to Information
Social media has become a major source of news and information. It allows people to stay informed about current events and breaking news in real-time. Social media has also made it easier for people to access educational resources, research, and academic papers that can help them to learn and grow.
Entertainment
Social media provides a wide range of entertainment options. People can watch videos, listen to music, play games, and share memes with their friends. Social media has also created new opportunities for content creators to reach a global audience and monetize their content.
Career Opportunities
Social media has created new opportunities for people to build their personal brands and promote their skills and talents. It has also made it easier for people to find job opportunities and connect with potential employers. Social media platforms such as LinkedIn have become a vital tool for professionals to network and advance their careers.
Social Activism
Social media has become a powerful tool for social activism. It has allowed people to raise awareness about important issues, organize protests and demonstrations, and hold those in power accountable. Social media has also provided a platform for marginalized communities to speak out and share their stories.
Social media can be a source of depression and anxiety, but there are ways to combat these negative effects. By limiting your time on social media, practicing mindfulness, taking breaks, connecting with people offline, and seeking professional help, you can reduce the negative impact of social media on your mental health and live a happier, healthier life.
What is Love?
Human beings can thrive on social interaction, whether with friends, relatives, or pets. People may experience an inherent need for strong bonds. The type of love an individual craves can determine the course of their entire life.
Those who desire families may experience the joys of parenthood and marriage. Individuals who enjoy meeting others might pursue a lifestyle that allows them to make many friends from different cultures. They might have various relationships and experiences expanding their understanding of humanity. Those who aim to find romance might satisfy their physical needs through sexual connection or enjoy passion and intimacy with another individual. People who love animals may reap the benefits of an unconditional bond. It has been proven that pets lower stress, improve blood pressure, increase overall happiness, and boost emotional and social development in children.
Why do we crave affection?
To love and to feel loved can feel as significant as other needs, such as food and drink. Gestures of affection may allow individuals to feel loved, meaningful, and not alone. Physical touch love language is often a necessity for meaningful relationships. Physical touch (including our own) reduces pain, which is why we might hold onto a part of our body if it is injured.
In a romantic relationship, a lack of affection or intimacy can cause doubts, lead to conflicts, and point to possible issues in the relationship. It can be normal to tell your partner, "I need love and affection in this relationship." Love and affection are often expected when dating or in long-term partnerships. Family or friends can also have close bonds when they're comfortable with showing love.
Romance is important in relationships – here’s why
A healthy and happy relationship will have romance. Some may not know how to define romance in words, but they know actions to show that let their partner know they particularly care about them. Some partners may not understand how to implement passion in a relationship. Therefore, they may not see why it makes a relationship more meaningful. Understanding romance is essential for partners looking to rekindle their love for each other.
Romance is a way of showing love and affection to your partner that is close to your heart. It is what keeps partners interested in each other. It includes doing things that get their attention and win their hearts. It involves doing thoughtful acts of kindness with a special touch. At the same time, the work you're putting in is part of an ongoing effort essential to the relationship's health.
People put in a considerable amount of effort to be romantic early in the relationship but don't realize how much until the relationship changes dynamics change. Some may break down emotionally, feel ignored, or feel the relationship is stagnant when romantic efforts decrease.
Get connected
Even though it seems we’re always connected thanks to social media and ever changing technology that appears to simplify life, that notion couldn’t be further from the truth. A recent survey revealed that over 3 in 5 people are lonely. To make matters worse, this feeling of isolation has substantially increased since the start of the pandemic in 2020.
What is human connection?
Human connection is a deep bond that’s formed between people when they feel seen and valued. During an authentic human connection, people exchange positive energy with one another and build trust. Human connection makes you feel heard and understood and gives you a sense of belonging.
One study showed that people who experienced an increase in connectedness with others during the pandemic had:
Greater life satisfaction
More resilience
Better mental health
Having a strong support system helps people overcome challenges more easily and maintain a state of mental well-being.
Human connection also decreases health risks and improves physical well-being and longevity. Strong social connections strengthen the immune system and increase your chances of a longer life.
How do you make human connections? 6 ways to feel more connected
Making human connections sometimes requires being brave and taking chances. For example, striking up a conversation with someone new can be intimidating, especially if you’re shy. It requires you to step out of your comfort zone despite feeling nervous.
Ultimately, the rewarding feeling of building human connections far outweighs the initial fear you may feel when you put yourself out there. Let’s look at six simple ways you can integrate into society.
It’s easy to bond with people who share the same interests and hobbies as you. If you love reading, joining a book club can be a great way to socialize and form new friendships with people that share your love of books. Or, if you’re a runner who likes to stay active, joining a local running club could be an opportunity to meet new people.
Building relationships is often intimidating because of a natural fear of rejection. But to make these connections, we have to overcome our resistance to change and embrace situations outside our comfort zone. Practice makes perfect in this case, and the more you practice socialising and meeting people, the easier it will become.
First impressions count. Trying to have a generally positive demeanour and a genuine smile will naturally draw people to you. That doesn't mean you have to be positive all the time or blindly optimistic. But it's helpful to do a gratitude exercise and spend a few minutes noticing what is good in your life prior to spending time around others. Research shows people are more drawn to positive emotions than negative ones when it comes to forming social connections.
If you want to make friends more easily, allow yourself to be more vulnerable with others. That doesn't mean to drop all filters or boundaries. Too much, too soon can put others off and leave you feeling more alone. But you also don't have to be a curated version of yourself.
People can sense whether someone is genuine or not, so let them see the most authentic version of you. Your vulnerability will also prompt them to feel comfortable around you and connect with you on a deeper level.
It’s easy to retreat into our smartphones when we’re feeling uncomfortable in a social situation. But this can hinder our ability to make real-life connections.
For example, being on your phone during a party or while networking will make you seem less approachable. Whenever you’re out, focus on being present and engaging with the people around you.
Human connection needs to be nurtured. For example, if you’ve made a new friend, keep in touch with them and grow your friendship. At the same time, work on maintaining your existing relationships with close friends, family, or team members.
Regular contact deepens your connections with others and ensures you don’t lose touch with those you value most.
]]>If you want to maintain optimal health, the best way to do that is by taking good care of your thyroid. A healthy thyroid plays a crucial role in maintaining overall health and well-being. The thyroid gland, located in the neck, produces hormones that regulate metabolism, which is the process by which the body converts food into energy. A healthy metabolism is essential for maintaining a healthy weight, maintaining energy levels, and supporting overall health.
One of the most important ways to support a healthy thyroid and metabolism is through diet. Eating a diet that is rich in nutrient-dense foods, such as fruits and vegetables, can provide the body with the essential vitamins, minerals, and antioxidants it needs to function properly. These foods are also low in calories and can help with weight management. One of the biggest advocates for the benefits of thyroid health and it’s importance in the body is Dr. Ray Peat.
Who Is Ray Peat?
Ray Peat is a well-known American biologist and a world-leading thyroid expert, who has researched the interactions between health and nutrition for over four decades. He believes that the key to maintaining optimal health is to support the body's natural metabolic processes.
The main concept of the Ray Peat diet is to provide your body with the foods that support good thyroid function, which is essential for good health.
Ray Peat’s view on sugar intake
One of Peat's main theories is that sugar is an important nutrient for the body and should be consumed in moderate amounts. He argues that sugar, in the form of glucose, is the primary source of energy for the body and that a diet low in sugar can lead to a host of health problems. Peat also suggests that sugar can help prevent the accumulation of fat in the body and can even be used as a weight loss aid.
What else should the diet include?
Peat also emphasizes the importance of eating a diet that is rich in nutrient-dense foods. He recommends consuming foods that are high in vitamins, minerals, and antioxidants, such as fruits and vegetables. Peat also suggests avoiding processed foods and consuming traditional, unprocessed foods whenever possible.
What other factors assist metabolic health?
It is also important to consume adequate amounts of protein, which is necessary for the production of thyroid hormones. Good sources of protein include lean meats, fish, and eggs. In addition, it is important to limit or avoid processed foods, which are often high in refined sugars, unhealthy fats, and other harmful ingredients.
Another key aspect of supporting a healthy thyroid and metabolism is by maintaining a healthy weight. Being overweight or obese can put extra strain on the thyroid gland, making it harder for the body to produce adequate amounts of thyroid hormones. A healthy diet and regular exercise can help support weight management and keep the body at a healthy weight.
Other lifestyle factors
In addition to diet, Peat also believes that certain lifestyle factors play a critical role in metabolic health. He recommends regular exercise, adequate sleep, and managing stress levels to support the body's natural metabolic processes. Stress can disrupt the body's ability to produce thyroid hormones, and exercise can help boost metabolism and support weight management.
Supplements such as iodine, selenium, and tyrosine can also be beneficial for supporting thyroid health. However, it's important to consult with a healthcare professional before taking any supplements. Peat also suggests that certain supplements may be beneficial for supporting metabolism and overall health, such as Vitamin C and magnesium.
In short, a healthy thyroid and metabolism are essential for overall health and well-being. Eating a diet that is rich in nutrient-dense foods, maintaining a healthy weight, getting adequate sleep, managing stress levels, regular exercise and consulting healthcare professional before taking any supplements are all important ways to support a healthy thyroid and metabolism.
By taking care of your thyroid and metabolism, you can improve your overall health and achieve your health and fitness goals in 2023.
Here are some tips to de-stress and boost your fertility this summer:
Get your daily Vitamin D: Get out in the sun and soak up this important vitamin for fertility health. If you can’t get out for about 10-15 minutes of sunshine each day, ask your doctor to have your level checked and whether you should consider a Vitamin D supplement.
Don’t forget the sunscreen: While you’re absorbing your daily Vitamin D from the sun, healthy organic or toxin-free sunscreens – – or some shade – – can keep you safe if you are in the sun for a prolonged period.
Drink a LOT of water: Avoid water bottles made from toxic plastics. Dehydration is dangerous, especially when doing sports or otherwise sweating in the summer heat. Keep those fluid levels up!
Feel the sand on your feet: It’s a fact: “earthing” or “grounding” reconnects people with the electrons on the surface of the earth allowing them--simply through being barefoot outdoors daily-- to access this “untapped health resource”. The widespread potential benefits of this environmental medicine protocol earned earthing the description of a “global treatment table” and an important way of naturally improving health.
We can’t stress this enough….get exercise: What better time than summer to take advantage of the many outdoor activities available to work up a sweat and stay healthy? Swimming in particular works all the major muscles, doesn’t put pressure on joints, and doesn’t cause sweating. Of course, if you don’t have access to a pool, any form of exercise is great, even if it’s for 10 minutes a day.
Decrease your screen time: Get outside and away from screens of all types. Read a book on the beach. Talk by the braai. Disconnect from social media. You won’t regret it.
Boost nutrition: Eat a healthy diet. If your budget allows it, eat organic fruits and vegetables. Consider growing some of your own. Pesticides are harmful to fertility in both men and women so try to take advantage of farmers markets and organic sources of local produce this summer.
Mood boosting sunshine
Summer sunshine can also improve mood. Many couples who have difficulty getting pregnant feel stressed, burned out and less connected to each other. Baby-making can seem like a chore for them rather than a fun and loving way to connect to your partner. Finding time to relax and refocus on your relationship can do wonders for your fertility potential. Even if you are trying to conceive through insemination or IVF, don’t forget to nurture the intimacy in your relationship. Or if you are a woman who is trying to conceive on your own with donated sperm, it’s still important to cultivate your sensual side!
According to research, women who have sex frequently (not just during ovulation) are more fertile. This could be the result of increased blood flow to the reproductive organs or oxytocin released from orgasm. It could also be due to an alteration in the immune system: A 2015 study at Indiana University found preliminary evidence that sexually active women had shifts in their immune system throughout their cycle that could assist with sperm motility, fertilization and acceptance of an embryo.
Summer-friendly fertility activities:
Get outside while the sun is shining and the sky is clear and soak up as much vitamin D as possible! Vitamin D, the “sunshine vitamin,” is produced in the skin as a response to sunlight exposure. Some studies show that having plenty of vitamin D improves success rates in both in vitro fertilization (IVF) as well as the transfer of donor egg embryos. Get your vitamin D this summer by getting outside for water sports, trips to the beach, and a stroll through the park with family and friends.
For women: Stay fit by engaging in stress-busting exercise. Women with high-stress levels can take up to 29 percent longer to conceive than those with low stress. Activities like outdoor yoga classes, taking long walks, and meditation sessions are recommended as good sources of stress relief.
For men: Men should avoid high-intensity exercise in hot weather, as not to overheat the testicles. Avoid tight-fitting clothing when working outdoors in the summer as an extra precaution. Less heat to the testicles promotes better fertility.
Men and Women: Summer is a great time to kick your nasty habits. Vices such as smoking and consuming excessive amounts of alcohol can negatively impact fertility. To combat this, try using the long summer days to distract from these cravings for outdoor activities.
And lastly, we probably don’t need to tell you this but we will anyway: Smoking can be harmful to fertility health as it can damage the ovaries and Fallopian tubes in women. Likewise, smoking also affects men by reducing sperm count. Smokers are 54 percent more likely to take over a year to get pregnant, while 13 percent of infertility cases are directly linked to smoking.
Piles, otherwise known as haemorrhoids, swollen veins in the lower anus and rectum. This swelling can cause localized inflammation of other tissues. This is a result of swollen veins in the lower anus and rectum. They can cause tissue growths of varying size and location in and around the anus and can lead to significant discomfort.
Internal piles occur within the rectum and are usually not visible during an external examination. However, in some cases, an external pile may grow to protrude outside of the anus. The medical term for this is prolapsed haemorrhoid.
Symptoms
In most cases, the symptoms of piles are not serious and resolve on their own.
An individual with piles may experience the following symptoms:
painful lumps in and around the anus
itching and discomfort around the anus
discomfort during and after passing stools
bloody stools
In severe cases, symptoms of piles include:
excessive anal bleeding, possibly leading to anaemia
infection
faecal incontinence
anal fistula
strangulated haemorrhoid, in which anal muscles cut off blood supply to the haemorrhoid
However, many people with piles may not experience any symptoms.
Causes
Piles result from increased pressure in the lower rectum.
The blood vessels around the anus and the rectum will stretch under pressure and may swell or bulge, forming piles. This may be due to:
chronic constipation
chronic diarrhoea
lifting heavy weights
straining when passing a stool
Risk factors
Certain factors may increase a person’s risk of developing piles, including:
Pregnancy: Up to 50% of people experience haemorrhoids during pregnancy. This is due to increased pressure on the pelvis, a person having a higher blood volume, and a higher incidence of constipation.
Age: Piles are more common in older adults. Around half of people over the age of 50 develop piles.
Weight: Research suggests that being overweight may increase a person’s chance of developing piles.
Diet: Eating a diet low in fibre may increase the likelihood of a person having piles.
Treatments
In most cases, piles resolve on their own without the need for any treatment. However, some treatments can help significantly reduce the discomfort and itching that many people experience with piles.
Lifestyle changes
A doctor will initially recommend some lifestyle changes to manage piles.
Piles can occur due to straining during bowel movements. Excessive straining is the result of constipation. A change in diet can help keep the stools regular and soft. This involves eating more fibre, such as fruit and vegetables, or primarily eating bran-based breakfast cereals.
A doctor may also advise the person with piles to increase their water consumption. Losing weight may help reduce the incidence and severity of piles.
To prevent piles, doctors also advise exercising and avoiding straining to pass stools. Exercising is one of the main therapies for piles.
Prevention
People can lower their risk of developing piles with a range of lifestyle alterations, including:
Eating a healthful diet: Staying hydrated and eating a diet rich in high-fiber foods can help keep stools soft and make their passing easier.
Avoiding straining when passing stools: Straining when passing stools can increase the risk of developing piles.
Avoiding heavy lifting: Regular heavy lifting is a risk factor for piles. Limiting heavy exertion and practicing proper lifting techniques can help a person prevent the development of piles.
Maintaining a moderate weight: Being overweight raises the risk of having piles.
Staying active: Exercise can help food passage through the digestive system and make stools more regular. This can reduce the risk of piles.
When to contact a doctor
A person should seek medical assistance if their piles persist for more than one week of home treatment or if they experience consistent bleeding from their rectum.
]]>How will I know I’m in labour?
The first stage of labour and birth occurs when you begin to feel persistent contractions. These contractions become stronger, more regular and more frequent over time. They cause the cervix to open (dilate) and soften as well as shorten and thin (efface) to allow your baby to move into the birth canal.
Early labour
During early labour, your cervix dilates and effaces. You'll likely feel mild, irregular contractions.
As your cervix begins to open, you might notice a clear pink or slightly bloody discharge from your vagina. This is likely the mucus plug that blocks the cervical opening during pregnancy.
How long it lasts: Early labour is unpredictable. For first-time moms, the average length varies from hours to days. It's often shorter for subsequent deliveries.
What you can do: For many women, early labour isn't particularly uncomfortable, but contractions may be more intense for some. Try to stay relaxed.
To promote comfort during early labour:
Go for a walk
Take a shower or bath
Listen to relaxing music
Try breathing or relaxation techniques taught in childbirth class
Change positions
If you're having an uncomplicated pregnancy, you may spend most of your early labour at home until your contractions start to increase in frequency and intensity. Your health care provider will instruct you on when to leave for the hospital or birthing center. If your water breaks or you experience significant vaginal bleeding, call your health care provider right away.
Many women have several pre-labour signs that might hint that labour will start soon. These signs of labour include:
Backaches.
Diarrhoea.
Weight loss.
Nesting (cleaning and organizing your home).
No one knows for sure what causes labour to start, but several hormonal and physical changes may point to the beginning of labour.
What are Braxton Hicks contractions?
Often called practice contractions, Braxton Hicks are irregular contractions that don’t cause cervical change. Think of them as a test run for the real thing. They can start happening at the end of your pregnancy and can startle people into thinking they’re in labour. This is called false labour.
A Braxton Hicks contraction will feel like a sudden, sharp tightening of your abdominal muscles. Even though this is very similar to how a contraction feels, Braxton Hicks contractions don’t follow a pattern or progress over time. They may also stop when you lay down or relax. When you start to experience these practice contractions, keep track of them. Writing them down is the best way to tell the difference between true and false labour.
What is lightening?
Lightening is the process where your baby settles or lowers into your pelvis. This can happen a few weeks or a few hours before labour. When this happens, you may experience some increased lower pelvic pressure. Because your uterus rests on your bladder more after lightening, you might also feel the need to urinate more frequently. You might notice that you’re not as short of breath once your baby drops.
What’s the mucus plug and what does it mean when it falls out?
During pregnancy, a thick piece of mucus called a plug blocks the cervical opening. This plug keeps your uterus closed off from the birth canal and the outside of your body and prevents bacteria from traveling into your uterus. When your cervix begins to soften, thin, and open, the mucus is expelled into your vagina. Not every mucus plug will look the same. Possible colours of the mucus plug can include:
Clear.
Pink.
Slightly bloody.
Labour could start shortly after you lose your mucus plug or it could begin several weeks later.
How do I time my contractions?
Once you’re in labour, it’s important to keep track of your contractions. Your healthcare provider will need to know how long your contractions are lasting (duration), how often they’re happening (frequency) and how intense they are. When you’re timing your contractions, you will want to have a way to record each one – pen and paper or through an app on your phone – and a timer or clock. Make sure you keep track of each contraction from start to end, as well as the time between each contraction. This second measurement will help your provider know the frequency of your contractions.
It can be difficult to record the intensity of your contractions. This can really vary from person to person. Often, an easy way to keep track of the intensity of your contractions is to record when you cannot walk, talk or laugh during contractions.
Is there anything I can do to cope with contractions?
As you approach the end of your pregnancy, it’s a good idea to talk to your healthcare provider about different ways to deal with pain and discomfort during labour. There are several options your provider will discuss with you to relieve pain.
There are also ways to deal with the discomforts of labour at home or without medication, including:
Distract yourself by taking a walk, going shopping or watching a movie.
Soak in a warm tub or take a warm shower. Make sure to ask your healthcare provider if you should take a tub bath if your bag of water has broken.
Sit on a birth ball.
Listen to music.
Dim the lights.
Use aromatherapy.
Get a massage.
Stay in an upright position. This can help with the descent and rotation of your baby.
Try to sleep if it’s evening. You’ll want to store up your energy before active labour and delivery.
How will I know when my water breaks?
You may be familiar with the common phrase “my water broke.” This is actually the rupturing of your amniotic membrane. During pregnancy, your baby is inside a fluid-filled sac, also called your bag of water. When this membrane breaks, you might feel a sudden gush or trickle of fluid. Like many parts of labour and childbirth, this experience can be different for each person. The fluid is usually odourless and may look clear or straw-coloured.
Unlike urine leakage that some pregnant women experience, this won’t stop. The amniotic fluid will often continue to leak.
If your water breaks, call your healthcare provider. Let your provider know what time your water broke, the amount (trickle or gush), the color of the fluid and the odour. Don't use tampons if your water has broken. Your labour might start right after your water breaks. Some women are already in labour when their water breaks while others don’t experience the first stage of labour for a while after their water breaks.
When should I call my healthcare provider or go to the hospital?
If you ever have any questions, it’s always a good idea to call your healthcare provider. Your provider can answer any questions you have about true labour versus false labour and discuss how you’re feeling. When you start to notice that you’re having regular contractions, call your provider to talk about when you should go to the hospital. Some women are able to stay home throughout early labour, while others may need to come in sooner.
You should also call your healthcare provider if you:
Think your water has broken. This could be a sudden gush of fluid or a trickle of fluid that leaks steadily.
Are bleeding (more than spotting).
Experience contractions that are very uncomfortable and have been coming every five minutes, lasting for one minute and have been like this for one hour.
What happens when I get to the hospital?
When you get to the hospital, you will check in at the labour and delivery desk. Most people will be seen in a triage room first. This is part of the admission process. It’s usually recommended that you only bring one person with you to the triage room.
From the triage room, you will be taken to the labour, delivery and recovery (LDR) room. You’ll be asked to wear a hospital gown. Your pulse, blood pressure and temperature will be checked. An external fetal monitor will be placed on your abdomen for a short time to check for uterine contractions and measure your baby’s heart rate. Your healthcare provider will also examine your cervix to see how far labour has progressed. An intravenous (IV) line might be placed into a vein in your arm to deliver fluids and medications.
What does it mean to have labour induced?
Labour doesn’t always start naturally or progress as it should. In these cases, your provider might talk to you about inducing labour. This is a medical procedure where labour is started by your healthcare provider. This could happen if you:
Are past your due date.
Have health complications like high blood pressure, preeclampsia, infection or diabetes.
Had your water break but labour didn’t start.
Have low levels of amniotic fluid.
Your labour can be advanced or induced in several ways. Your provider will advise you about the best and safest option depending on your health. Inducing labour can be done by using:
Medications (oxytocin) given through an IV (directly into your vein).
Breaking your amniotic sac (water).
Separating the amniotic membrane (the sac of fluid the baby is inside within your uterus) from your uterine wall. This is also called sweeping the membrane.
Softening your cervix and encouraging it to open with a medication that can be placed directly in your vagina.
Labour induction can take longer than spontaneous labour because the cervical ripening process takes time.
Fun Fact:
It is a common myth that women forget the pain of childbirth as an evolutionary survival tool. However, various studies have shown that women do not in fact forget the pain during childbirth, and that rather they are able to recall the pain although perhaps not always accurately. Another study also found that women who received an epidural rated higher levels of labour pain than those who did not have an epidural, indicating that these women mostly remembered the peak pain of their birth experience before the pain relief of the epidural.
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What is female fertility?
Female fertility is a woman's ability to conceive a biological child. You and your partner might question your fertility if you've been trying to get pregnant with frequent, unprotected sex for at least one year — or at least six months if you're older than 35 — with no success.
What causes female fertility problems?
Various medical issues can contribute to female fertility problems, including:
Ovulation disorders, which affect the release of eggs from the ovaries. These include hormonal disorders such as polycystic ovary syndrome, hyperprolactinemia and thyroid problems (hyperthyroidism or hypothyroidism).
Uterine or cervical abnormalities, such as polyps or fibroids in the uterus.
Fallopian tube damage or blockage, which is often caused by pelvic inflammatory disease.
Endometriosis, which occurs when tissue that normally lines the inside of the uterus grows outside the uterus.
Primary ovarian insufficiency (early menopause), which occurs when the ovaries stop working and menstruation ends before age 40.
Pelvic adhesions — bands of scar tissue that bind organs after pelvic infection, appendicitis, or abdominal or pelvic surgery.
Medical conditions associated with the absence of menstruation, such as poorly controlled diabetes, celiac disease and some autoimmune diseases such as lupus.
Age also plays a role. Delaying pregnancy can decrease the likelihood that you'll be able to conceive. A decline in the quantity and quality of your eggs with age makes it harder to conceive.
What can I do to promote female fertility?
Antioxidants like folate and zinc may improve fertility for both men and women. They deactivate the free radicals in your body, which can damage both sperm and egg cells.
Foods such as fruits, vegetables, nuts, and grains are packed full of beneficial antioxidants like vitamins C and E, folate, beta carotene, and lutein. Eating more of these healthy foods shouldn’t hurt in the effort.
2. Eat a bigger breakfast
Eating a substantial breakfast may help women with fertility problems.
However, it’s important to note that increasing the size of your breakfast without reducing the size of your evening meal is likely to lead to weight gain.
Trans fats are associated with an increased risk of ovulatory infertility, due to their negative effects on insulin sensitivity.
Trans fats are commonly found in hydrogenated vegetable oils and are usually present in some margarine, fried foods, processed products, and baked goods.
Speaking of carbs: It’s not just the amount of carbs that’s important, but also the type.
Refined carbs may be especially problematic. Refined carbs include sugary foods and drinks and processed grains, including white pasta, bread, and rice.
Fiber helps your body get rid of excess hormones and keeps blood sugar balanced. Certain types of fiber can help remove excess estrogen by binding to it in the intestines. The excess estrogen is then removed from the body as a waste product.
Some examples of high fiber foods are whole grains, fruits, vegetables, and beans.
Replacing some animal proteins (such as meat, fish, and eggs) with vegetable protein sources (such as beans, nuts, and seeds) is linked to a reduced risk of infertility.
Consider replacing some of the proteins in your diet with protein from vegetables, beans, lentils, nuts, and low mercury fish. Try this coconut chickpea curry for a protein-filled dinner.
High intakes of low fat dairy foods may increase the risk of infertility, whereas high fat dairy foods may decrease it.
Try replacing one low fat dairy serving per day with one high fat dairy serving, such as a glass of whole milk or full fat yogurt.
For women trying to get pregnant, a multivitamin containing folate may be especially beneficial.
Exercise has many benefits for your health, including increased fertility. Increasing moderate physical activity has positive effects on fertility for women and men, especially those with obesity.
The trick is that moderation is key. Excessive high intensity exercise has actually been associated with decreased fertility in certain women.
If you’re trying to conceive, stress is probably on the menu, too. As your stress levels increase, your chances of getting pregnant decrease. This is likely due to the hormonal changes that occur when you feel stressed.
Receiving support and counselling may reduce anxiety and depression levels, and increase your chances of becoming pregnant. And don’t forget to take time for you.
The association between caffeine and fertility isn’t very conclusive.
Consider limiting your caffeine intake to one or two cups of coffee per day to be on the safe side.
Weight is one of the most influential factors when it comes to fertility for men and women. In fact, being either underweight or overweight is associated with increased infertility. This is because the amount of fat stored in your body influences menstrual function. Having obesity especially is associated with lack of ovulation and menstrual irregularity but also with impaired egg development.
It’s time to start pumping iron. The supplement kind, that is. Consuming iron supplements and non-heme iron, which comes from plant-based foods, may decrease the risk of ovulatory infertility.
Alcohol consumption can negatively affect fertility. However, it’s unclear how much alcohol is needed to cause this effect.
Ultimately, avoiding excessive consumption of alcohol is recommended. Talk to you doctor about your own intake to ensure the best outcome for you.
Certain natural supplements have been linked to increased fertility, especially in animal studies. Always check with your doctor before taking of natural supplements as efficacy in humans has not been well studied.
Understanding Ovulation
A woman can only get pregnant during the ‘fertile window’ in the menstrual cycle, and there are a few ways to work out when you’re ovulating. It's important to note that your chance of getting pregnant is dramatically increased if you have sex on the day of ovulation, or up to five days before that.
After they’ve made the decision to have a baby, many women try to do everything they can to conceive during their next cycle, but it’s important to remember that getting pregnant can take time, and for some couples, trying to get pregnant can be very tough. A healthy, 30-year-old woman has only a 20 percent chance of getting pregnant each month. It’s normal for it to take a few months or longer.
A woman can only get pregnant during the ‘fertile window’ in the menstrual cycle, and there are a few ways to work out when you’re ovulating. It's important to note that your chance of getting pregnant is dramatically increased if you have sex on the day of ovulation, or up to five days before that.
Why?
Because eggs and sperm only live for a short time - sperm live for around five days. Eggs can only be fertilised for around 24 hours (one day) after being released from the ovary, and eggs and sperm need to come together at the right time for fertilisation to happen to create an embryo.
Timing
Ovulation is when a mature egg is released from the ovary, then moves down the fallopian tube where it can be fertilised. If sperm are in the fallopian tube when the egg is released, there is a good chance that the egg will be fertilised, creating an embryo, which can grow into a baby.
Pregnancy is technically only possible if you have sex during the five days before ovulation or on the day of ovulation. But the most fertile days are the three days leading up to and including ovulation. Having sex during this time gives you the best chance of getting pregnant.
By 12-24 hours after ovulation, a woman is no longer able to get pregnant during that menstrual cycle because the egg is no longer in the fallopian tube.
There’s almost no chance of getting pregnant if you have sex before or after the fertile window (but if you’re not trying to get pregnant, don’t rely on this – contraception is your best option!).
Know when you are ovulating
You can keep track of your menstrual cycles on a chart, in a diary, or on a free period-tracker app on your smartphone. To work out the length of your menstrual cycle, record the first day of your period as day 1. The last day of your cycle is the day before your next period begins.
Working out your most fertile days
When you know your average menstrual cycle length, you can work out when you ovulate:
Ovulation happens about 14 days before your period starts.
If your average menstrual cycle is 28 days, you ovulate around day 14, and your most fertile days are days 12, 13 and 14.
If your average menstrual cycle is 35 days ovulation happens around day 21 and your most fertile days are days 19,20 and 21.
If you have shorter cycles, say 21 days, ovulation happens around day 7 and your most fertile days are days 5, 6 and 7.
Some women have very irregular cycles or find it difficult to work out an average cycle length. This can make it hard to work out when ovulation happens. If it’s all too hard, having sex every 2-3 days covers all bases and improves your chance of getting pregnant.
]]>What is anxiety?
Anxiety involves feelings of worry, fear, and apprehension that have cognitive, emotional, and physical effects. It can lead to negative thoughts and cause people to feel out of control. It can also lead to somatic sensations, such as sweating, trembling, or shortness of breath.
These symptoms are common for people who have been diagnosed with an anxiety disorder. However, they can also affect anyone to varying degrees at different times. Fortunately, there are effective strategies that you can use to help cope with anxiety in both the short and long term.
Ways to manage anxiety
Stop and Breathe
When anxiety flares, take a time-out and think about what it is that is making you feel nervous. Anxiety is typically experienced as worrying about a future or past event.
For example, you may be worried that something bad is going to happen in the future. Perhaps you still feel upset over an event that has already occurred. Regardless of what you are worried about, a big part of the problem is that you are not being mindful of the present moment.
The next time your anxiety starts to take you out of the present, regain control by sitting down and taking a few deep breaths. Taking a moment to stop and breathe can help restore a sense of personal balance and bring you back to the present moment. However, if you have the time, try taking this activity a little further and experiment with a breathing exercise and mantra.
Practice this simple breathing technique:
Get into a comfortable seated position.
Close your eyes and inhale slowly through your nose. Follow this inhalation with a deep exhalation, out through the nose.
Continue to breathe deeply and fully, in and out of your nose. Allow your breath to be a guide to the present.
Use the mantra, “Be present” as you breathe. With each breath in, think to yourself “be” and with each breath out, focus on the word “present.”
Breathing exercises are powerful relaxation techniques that can help ease your body and mind of anxiety while turning your attention towards the present.
Figure Out What's Upsetting You
In order to get to the root of your anxiety, you need to figure out what’s bothering you. You can do this by putting some time aside to explore your thoughts and feelings.
Writing in a journal can be a great way to get in touch with your sources of anxiety. If anxious feelings seem to be keeping you up at night, try keeping a journal or notepad next to your bed. Write down all of the things that are bothering you. Talking with a friend can be another way to discover and understand your anxious feelings.
Focus on The Things You Can Change
Replace your fears by changing your attitude about them. For example, stop fearing to lose your job and instead focus on how grateful you are to have a job. Come to work determined to do your best. Instead of fearing for your loved one's safety, spend time with them, or express your appreciation of them. With a little practice, you can learn to pick up a more positive outlook.
Sometimes, anxiety may actually be caused by a real circumstance in your life. Perhaps you’re in a situation where it is realistic to be worried about losing your job due to high company layoffs or talks of downsizing. In this situation, taking action may be the answer to reducing your anxiety. For example, you may need to update your resume and start job searching. This can give you a fresh sense of ease and confidence once you become proactive to change the situation you are in.
Distract Yourself
At times, it may be most helpful to simply redirect yourself to focus on something other than your anxiety. You could:
Do some chores or a project around the house
Engage in a creative activity, such as drawing, painting, or writing
Go for a walk or engage in some other form of physical exercise
Listen to music
Pray or meditate
Read a good book or watch a funny movie
Strengthen Your Body and Brain
Lifestyle changes can also be helpful for preventing anxiety and helping you cope with anxiety flares. What you eat, how much you sleep, and your physical activity levels can all have an influence on how you experience anxiety.
Research has found that mood and stress levels can be affected by what you eat. People who consume diets rich in fruits and vegetables, for example, tend to experience lower stress levels.
Research has also found that regular physical activity can be useful for both alleviating and preventing anxiety. One study found that physical exercise had a protective effect against anxiety disorders and significantly reduced symptoms of anxiety.
Sleep can also have a powerful effect on your mental well-being and anxiety levels. Research has found that problems with sleep are one risk factor for developing anxiety disorders, including generalized anxiety disorder.
What is the difference between anxiety and panic attacks?
You might hear the terms "anxiety attack" and "panic attack" used interchangeably. This is understandable, given that they share some common symptoms. However, behavioural health professionals use these terms for specific symptoms and disorders, and they have different features.
A panic attack is characterized by an abrupt surge of intense fear or discomfort accompanied by other physical and mental symptoms. Panic attacks are episodic and typically peak within minutes or hours.
Anxiety, on the other hand, is part of the emotional and protective responses hardwired into the human body. It becomes a problem when it's longstanding, excessive, and disruptive to daily life—in which case, it's termed an anxiety disorder. Although intense anxiety symptoms can feel like an attack, "anxiety attack" is not a recognized diagnosis.
Calming strategies for panic attacks
There’s no magic silver bullet for panic attacks, but you can make them shorter and less severe. The next time you’re dealing with a panic attack, follow these steps:
Calming step 1: Have a script ready
A panic attack can fill your head with racing, negative thoughts, which can keep the panic going and make you feel worse. But you can wield a powerful weapon against them: A script of positive thoughts. Your script should answer the negative thoughts. So if you feel like you’re going to pass out, tell yourself you won’t. If you feel like you’re dying, tell yourself you won’t die from a panic attack. The words you hear are powerful, and over time, they become your truth.
Ideally, write your script when you’re feeling calm. Tuck it in your pocket or purse or type it into your smartphone notes so it’s easy to access.
If you’re in the middle of a panic attack and don’t have your script, you can fight negative thoughts on the fly. Try repeating — in your mind or out loud — phrases like, “I’m strong, and I can handle this,” or “This is only temporary, and it will pass.”
Your script helps you deal with an attack that arises, but it’s a preventive measure, too. It can calm your fear of having another panic attack because you know you’re in control.
Calming step 2: Focus on breathing
Your breath affects your mental state, so breathing is a crucial part of stopping a panic attack.
Not sure how to slow down your breathing? Follow these steps:
Find a quiet place to sit or lie down, if possible. But even if you can’t, deep breathing can benefit you anywhere.
Place one hand on your belly and one hand on your chest.
Take a slow, deep breath in through your nose, and exhale out through your mouth. Breathe at a pace that feels comfortable for you.
Notice your hands. The hand on your belly should move as you inhale and fall back into place as you exhale. The hand on your chest should stay relatively still.
Repeat for several minutes or until you feel calm.
Calming step 3: Find a distraction
Thinking about your panic attack makes it worse, but a distraction can help you get your mind off it. Your distraction should be something simple that you can do when you feel anxious.
Try these ideas:
Call a friend who knows how to make you feel better
Listen to music
Pet your dog or cat
Picture yourself in a peaceful place
Sing or hum
Take a walk or go for a run
Panic attack prevention: Learn your triggers
Panic attacks can come on suddenly and may seem like they strike out of the blue. But many times, specific triggers lead to the attack. If you can spot that trigger, you might be able to avoid a panic attack next time.
]]>What Is Colic?
Colic is when an infant who isn’t sick or hungry cries for more than 3 hours a day, more than 3 days a week, for more than 3 weeks. The condition is a bit of a mystery, but experts agree on a few things:
Colic is likely to start around 2 weeks of age if your infant is full-term, or later if they were born prematurely.
It almost always goes away on its own by 3 or 4 months of age.
It can happen regardless of your baby's sex, their birth order, and whether you breast- or bottle-feed.
Kids who had colic grow up no differently from those who didn’t.
Colic Causes
Doctors don’t know exactly what causes colic. Some theories about what’s behind it include:
A growing digestive system with muscles that often spasm
Gas
Hormones that cause belly pain or crankiness
A sensitivity to light, noise, etc., or too much stimulation
A developing nervous system
An early form of childhood migraine
Fear, frustration, or excitement
Many health conditions can look like colic.
If you're worried about your baby, your doctor can do a full exam to rule out problems such as:
An infection
Acid reflux or stomach problems
Eating too much or not enough
A sensitivity to formula or breast milk
Pressure or inflammation in their brain and nervous system
Eye trouble, like a scratch or increased pressure
Uneven heartbeat
Injury to bones, muscles, or fingers
Colic Symptoms
Infants often show signs of colic at the same time every day, usually in the evening. You might notice that your child cries:
With no clear reason (such as hunger or a dirty diaper)
Like they’re in pain
Along with clenched fists, stiff arms, an arched back, or curled legs
While turning bright red
Your child might swallow a lot of air while they’re crying. This can give them gas and make their belly tight or swollen.
Colic Diagnosis
There’s no test for colic. Your baby’s doctor will ask about their symptoms and medical history. The doctor will do a physical exam, focusing on things like:
Energy level
Skin tone
Breathing
Body temperature
Weight
They might order some tests to rule out other problems.
Colic Treatment
Because there’s no clear cause of colic, there’s no one treatment. Your child’s doctor will recommend some things that might calm them down. Try them one at a time. If one doesn’t work after a few days, try another.
Colic will get better on its own. You may just have to wait for the fussiness to improve when your baby is about 4 months old.
How can you soothe your colicky baby?
Make sure they aren’t hungry.
If you’re breastfeeding, ask your doctor whether the medications you take or the food you eat might cause irritation or an allergic reaction in your child.
Change their body position. Have them sit up or lie down. Hold them while you walk around. Rock them or massage their back.
Use a pacifier/dummy.
Swaddle your baby.
Hold them with their bare skin against your own.
Use white noise (like a fan, washing machine, or dishwasher) or a recording of a heartbeat.
Take them for a car ride.
Put them in a swing or vibrating seat.
Parent Self-Care for Colic-Induced Stress
A baby with colic can be a challenge. Many parents feel overwhelmed, angry, or resentful toward a cranky child. These feelings don’t make you a bad parent. Remember that you didn’t cause the colic and that it will get better.
It’s OK to put your baby in a crib or playpen for 10 minutes or so while you leave the room to collect yourself. Ask friends, family, or babysitters for help if you need a break. Lowering your own stress level will help your baby, too.
Important disclaimer
No matter how impatient or angry you become, a baby should never be shaken. Shaking an infant hard can cause blindness, brain damage, or even death. Let your own doctor know if you are depressed or are having trouble dealing with your emotions. They can recommend ways to help.
And lastly: remember that they will eventually outgrow this phase, and before you know it your baby will be happy and smiling again! Just hang in there.
There is an internationally recognized World Sleep Day, held on the third Friday of March each year (it was observed on Friday 18 March 2022 and will be on Friday 17 March 2023). It is an annual event, intended to be a celebration of sleep and a call to action on important issues related to sleep, including medicine, education, social aspects and driving. It is organized by the World Sleep Day Committee of World Sleep Society — yes, that’s a real thing! — and aims to lessen the burden of sleep problems on society through better prevention and management of sleep disorders.
What happens if you don’t get enough sleep every night?
A lack of quality sleep can negatively affect concentration, memory and cause us to be groggy. This is due to not completing the full sleep cycles. Sleep is made up of three main parts. Dreaming sleep (REM sleep), light sleep and deep sleep. These happen in sleep cycles throughout the night – always starting as light sleep, deep sleep, back to light sleep and then dreaming sleep, then the cycle repeats again.
Each sleep cycle is approximately 90-110 minutes long. As much as “deep sleep” might sound like it is the most important part of sleep, that isn’t really true. We need all the different parts of our sleep to be healthy as they provide different functions. This is why we feel groggy after a 50-minute nap, it is because we are not completing our full cycle.
Sometimes, you are aware of waking between sleep cycles, which is perfectly normal. Normal sleep cycles are around 90-110 minutes long and repeat across the night, and everyone usually stirs briefly between each sleep cycles. You are sometimes aware of this and sometimes not. Broken sleep isn’t a major problem, especially if your awakening isn’t too long and you can get back to sleep relatively quickly.
Other times, you may wake within a sleep cycle itself. This is more damaging to our sleep. Sleep apnoea, a condition when your breathing stops and starts while you sleep, is a common cause of this. If this is the reason you are experiencing broken sleep, then you should speak to a professional.
The effects of a bad night’s sleep
A one-off bad night is not the end of the world. However, if you are regularly struggling to sleep, being disturbed or struggling to get good quality sleep, then the effects on your health and every day life can be detrimental.
Read on to explore some of the different effects of a bad night’s sleep:
Weight Gain
When we don’t get enough sleep, we not only eat more calories, but we also choose foods that are not as good for us.
There are two neurotransmitters that control appetite – ghrelin and leptin. Ghrelin makes you feel hungry, while leptin helps you feel full
When you don’t sleep enough, studies show that you have increased levels of ghrelin and decreased levels of leptin. This results in you feeling hungrier and having to eat more food before you feel full, which in turn can lead to weight gain.
Also, when you are awake for longer, evidence suggests you have the opportunity to eat more calories.
Problems at Work
It may seem obvious but a link can also be drawn between consistent problems with sleep, i.e. insomnia, and an increased risk of accidents at work and on the road.
Furthermore, bad sleep can lead individuals to struggle to concentrate at work. Those who are not sleeping well are also more likely to take time off from work, due to sickness and ill health.
Illness
If we do not get enough sleep, evidence also shows that our immune system can become impaired.
A 2019 study demonstrated that the sleeping brain also has waves of cerebrospinal fluid that wash through it during sleep. Its role is to wash away amyloid plaques, which are linked to Alzheimer’s disease.
If you don’t get enough sleep then your brain won’t have time to do this ‘physical cleaning’ and the amyloid plaques may build up, increasing the likelihood of you getting Alzheimer’s disease.
In addition, it appears that a lack of deep sleep is also associated with an increased risk of dementia. However, it is not clear whether the dementia causes a reduction in deep sleep or the reduction in deep sleep causes the dementia.
There are multiple studies showing that when someone has depression or anxiety, they have an increased risk of insomnia and vice versa. Whichever one you have, you will likely have an increase in the other. In addition, when someone has insomnia they are at an increased risk of suicide.
In opposition, studies have shown that people who slept better were less likely to be depressed. So, once again, good sleep shows itself to be very important for our mental and physical well-being.
The benefits of a good night’s sleep
Firstly, let’s define what is a good night’s sleep. For a working age adult, the recommendations are that you should get between seven and nine hours sleep, per night. If you take a nap during the day, then your sleep needs that night will be reduced. Although these are the recommendations based on scientific studies, there are people who will need slightly less sleep and those who will need slightly more. The best way to tell if you are getting enough sleep is if you wake up feeling refreshed and do not feel sleepy during the day.
How can you get a better night's sleep?
Keeping a regular wake up and bed time seven days per week will help you sleep better. When you keep a regular sleep schedule your body develops a robust circadian rhythm, which helps you to sleep at the right time at night. If you go to bed early and wake up early on weekdays, but stay up late and have a lie-in on the weekend, you are giving yourself weekend “jet-lag” – making it much harder to go to sleep early on a Sunday night ready for another early start on Monday morning!
As well as being essential for overall health, exercise directly impacts your need for “deep sleep” at night. The more you exercise, the more deep sleep you will have. Deep sleep helps you to feel refreshed when you wake up and helps with sleep continuity.
Make sure that you exercise during the daytime and not too close to bedtime, as exercise in the evening can sometimes be disruptive to sleep, due to the release of endorphins and adrenaline.
Caffeine has an average half life of 5-7 hours. That means that 5-7 hours after your cup of coffee, half of the caffeine is still in your system! Caffeine is not only found in tea and coffee, but also in chocolate and in soft drinks, such as cola and energy drinks, including the sugar-free variety. If you have trouble sleeping, then it is recommended for you to have your last cup of caffeine of the day at around 2pm.
Smartphones emit blue light which is similar to daylight. This tricks the brain into thinking it is day time which can make it difficult to transition into sleep mode when bedtime rolls around. Try reading a book or meditating before you sleep instead.
If you have a warm bath, then you artificially raise your body temperature and when you come out of the warm bath, your body temperature will naturally start to drop, mimicking the drop in temperature that happens as you fall asleep, making you feel sleepier.
If you can’t sleep, then lying still in bed trying to sleep is one of the worst things you can do. The longer you lie in bed trying to sleep and clock watching, paradoxically, the more anxious you are likely to get about not sleeping.
]]>We’ve got all the details for you, and some extra info on keeping it healthy, how it might change as you age, and any changes or symptoms you should keep an eye on or tell your doctor about.
What is the prostate and where is it?
Your prostate is a small rubbery gland that lives inside your body, just below your bladder. It's roughly the size and shape of a walnut and sits around the urethra, the tube that carries pee from your bladder through your penis. (The urethra also carries semen when you ejaculate). From the side, the prostate sits between the front of the rectum and the base of the penis. Only men have a prostate.
What does the prostate do?
You could live without your prostate (it is not essential for life), but it plays a key part in fertility and reproduction, and grows during adolescence under the influence of the male hormone testosterone and its byproducts.
The prostate produces some of the fluids contained in your semen, the liquid that transports sperm.
Healthy semen has to be just the right consistency and contains special enzymes and hormones that help your sperm cells survive and function properly. Semen also contains citrate, zinc and a sugar called fructose. Fructose helps give the sperm the energy to make it to the egg and fertilise it.
About 70 to 80 percent of the fluid in semen comes from the seminal vesicles, two small structures that sit on top of the prostate like rabbit ears.
There are nerves and blood vessels that run along each side of your prostate called the neurovascular bundle. These are involved the process of getting and maintaining an erection. The muscles in your prostate also help push semen through your urethra when you ejaculate.
Keeping your prostate healthy
Living a healthy lifestyle is the best way to keep your body well and protect against cancer.
Maintaining a healthy body weight, not smoking, exercising regularly, and having a healthy diet can all play important roles in preventing disease, including prostate cancer.
A review of research suggests that eating red foods such as tomatoes and watermelon may reduce progression and growth of prostate cancer cells. Red foods contain a powerful antioxidant called lycopene.
Eating fruit, especially citrus fruit such as oranges, lemons, grapefruit, limes and mandarins may also slightly lower your risk of prostate cancer, according to some studies.
Coffee and green tea may also lower cancer risk, but more studies need to be done to confirm this.
A review of research done in 2014 indicated there may be a link between saturated fats and animal fats and prostate cancer risk, so it may pay to reduce intake of these types of fats.
For some ideas about looking after your health at all ages, read through the Queensland Government’s guide to good health for men: Men’s health through the decades.
You may have heard that too frequent masturbation can cause prostate cancer. It’s been studied, and so far there have been no links found between masturbating or having sex too often and prostate cancer. If anything, the effect may be the opposite, but more research is needed to know how and why.
What can go wrong with your prostate?
Enlarged prostate (benign prostatic hyperplasia)
It’s common for the prostate to get bigger as men age. Around half of men aged over 50 experience ‘benign prostatic hyperplasia’, which means swelling or enlargement of the prostate. This can mean the prostate expands from the size of a walnut to the size of an apricot or even a lemon.
For some men, an enlarged prostate doesn’t cause any symptoms or bother. Others will find that an enlarged prostate causes symptoms, including:
- difficulty peeing, including getting started or getting a strong or steady ‘flow’
- needing to pee often
- needing to pee suddenly, without the normal build up
- waking up at night to go to the toilet
- pain or burning when peeing
- or pain when ejaculating.
It’s important to tell your doctor if you’re experiencing any of these symptoms, even if you’re younger than 50. Some men might worry that these symptoms mean they have cancer, but most of the time, an enlarged prostate doesn’t mean cancer has developed.
Sometimes, an enlarged prostate can be treated with lifestyle changes, like drinking less before you go to bed. Some men will be prescribed medicines to help with the condition, and surgery can also be an option, though this is less common because of the risk of side effects.
Prostatitis
Prostatitis is inflammation of the prostate. It’s different from an enlarged prostate, though some of the symptoms are similar. Prostatitis can cause the prostate to become swollen, tender or inflamed.
Symptoms of prostatitis can include:
- needing to pee urgently, often in the middle of the night
- pain when peeing or after you ejaculate
- blood in your urine
- lower back pain
- pain in your rectum
- a feeling of heaviness behind your scrotum
- a urinary blockage, which means you can’t pee when you need to.
There are different types of prostatitis. Bacterial prostatitis is caused by a bacterial infection, and can be treated with antibiotics. Then there’s chronic prostatitis, or chronic pelvic pain syndrome. Doctors don’t know yet what causes this condition, but it can be trigged by things like an injury, nerve damage or stress.
What Is Prostate Cancer?
Cancer starts when cells in the body begin to grow out of control. Cells in nearly any part of the body can become cancer cells, and can then spread to other areas of the body. Prostate cancer begins when cells in the prostate gland start to grow out of control. The prostate is a gland found only in males. It makes some of the fluid that is part of semen.
Types of prostate cancer
Almost all prostate cancers are adenocarcinomas. These cancers develop from the gland cells (the cells that make the prostate fluid that is added to the semen).
Other types of cancer that can start in the prostate include:
- Small cell carcinomas
- Neuroendocrine tumors (other than small cell carcinomas)
- Transitional cell carcinomas
- Sarcomas
These other types of prostate cancer are rare. If you are told you have prostate cancer, it is almost certain to be an adenocarcinoma.
Some prostate cancers grow and spread quickly, but most grow slowly. In fact, autopsy studies show that many older men (and even some younger men) who died of other causes also had prostate cancer that never affected them during their lives. In many cases, neither they nor their doctors even knew they had it.
Symptoms of prostate cancer
In its early stages, prostate cancer doesn’t necessarily cause symptoms. Men with prostate cancer might experience some of the following symptoms:
- needing to pee frequently or suddenly
- finding it difficult to pee, including trouble getting started or maintaining a strong or steady flow
- feeling like you haven’t completely emptied your bladder after going to the toilet
- pain, burning or discomfort when peeing
- blood in pee or semen
- or pain in the lower back, upper thighs, hips or chest
- feelings of weakness or numbness in the legs or feet
- unexplained weightloss
- feeling tired, short of breath or dizzy
- a rapid heart beat
- pale skin.
You’ll notice a lot of these symptoms are similar to symptoms of other conditions, including an enlarged prostate or prostatitis, which is why it’s important to always see your doctor if you notice any of these symptoms or changes.
]]>WHAT ARE KIDNEY STONES?
Kidney stones (also called renal calculi, nephrolithiasis or urolithiasis) are hard deposits made of minerals and salts that form inside your kidneys.
HOW PAINFUL ARE KIDNEY STONES?
Passing a kidney stone is said to be some of the most severe physical pain a person can experience. The pain usually starts once the stone has migrated from the kidney into the ureter, the tube that carries urine from the kidney to the bladder. The pain is usually sudden and quite severe on one side of your back and it can cause immediate nausea and vomiting. This sudden pain will begin to ebb and flow after the first few hours, gradually getting better after a few days.
WHAT CAUSES KIDNEY STONES?
Diet, excess body weight, some medical conditions, and certain supplements and medications are among the many causes of kidney stones. Kidney stones can affect any part of your urinary tract — from your kidneys to your bladder. Often, stones form when the urine becomes concentrated, allowing minerals to crystallize and stick together.
SYMPTOMS OF KIDNEY STONES
Sharp Pain
Pain is the most widely experienced symptom of kidney stones. The medical term for this type of pain is renal colic. Where in the body the stone is lodged determines where the pain is felt most strongly. It is common to feel pains in one or both of the sides of the lower back, but if the stone is lower down, pain can intensify in the groin. Sometimes the pain starts in the back and moves around to the stomach, causing severe spasms or continuous throbbing.
Feeling Sick
The presence of a kidney stone can lead to nausea and vomiting in some instances. Nausea may be a reaction to the pain. Vomiting can lead to dehydration and loss of essential nutrients and electrolytes, and should always be medically evaluated if it lasts more than two days.
Profuse Sweating
People with kidney stones can break out in heavy sweats even when they are not exerting themselves. This sign can be accompanied by nausea and vomiting and may occur due to the general discomfort the body is experiencing.
Bloody Urine
Bloody urine can be a frightening sign of a kidney stone. This symptom may not always occur, and usually depends on how far down in the urinary tract the stone has gone. Blood in the urine is not invariably linked to kidney stones and could be due to a more or less serious event or condition. It is a good idea to see a doctor if this sign presents.
Foul-Smelling Urine
Cloudy urine that smells more noxious than usual can indicate a kidney stone. When a kidney stone lodges in the urinary tract, bacteria can build up behind it and cause a urinary tract infection. Around 8% of people with kidney stones develop an infection related to the stone. This is more common in women. One symptom of a urinary tract infection is foul-smelling urine and urine that’s cloudier than normal.
Urinating Frequently
Frequent urination — or at least an urge to urinate — can indicate a kidney stone and may accompany a stinging sensation when urinating. These symptoms are most likely to appear when the kidney stone moves into the lower urinary tract. Like many other symptoms, these are not exclusive to kidney stones and may represent a different issue such as a urinary tract infection. If a kidney stone is a cause, these symptoms may last for longer than 24 hours.
Frequent Urinary Tract Infections
Many people develop urinary tract infections (UTI), which can cause mild discomfort to extreme pain. Recurring UTIs could be a symptom of kidney stones. A doctor can distinguish between an infection caused by stones and one caused by other factors.
Fever
Kidney stones can sometimes cause an affected individual to become feverish and exhibit flu-like symptoms. Though this is rarely a diagnostic symptom of the condition, fever accompanied by lower back and stomach pains and other symptoms listed here can point to kidney stones. Often, this symptom is due to infection in the kidneys, a potential complication of a kidney stone.
Painful Sitting
If a kidney stone becomes quite large, the person can experience pain when sitting or lying down for extended periods of time. This occurs when the seated position places pressure on the stone, causing it to press into sensitive organs. This symptom is especially problematic if it makes sleep difficult, as the body needs rest to efficiently break down and expel the stone.
TREATMENT
Treatment for kidney stones varies, depending on the type of stone and the cause.
Small stones with minimal symptoms
Most small kidney stones won't require invasive treatment. You may be able to pass a small stone by:
Drinking water. Drinking as much as 2 to 3 quarts (1.8 to 3.6 liters) a day will keep your urine dilute and may prevent stones from forming. Unless your doctor tells you otherwise, drink enough fluid — ideally mostly water — to produce clear or nearly clear urine.
Pain relievers. Passing a small stone can cause some discomfort. To relieve mild pain, your doctor may recommend pain relievers such as ibuprofen (Advil, Motrin IB, others) or naproxen sodium (Aleve).
Medical therapy. Your doctor may give you a medication to help pass your kidney stone. This type of medication, known as an alpha blocker, relaxes the muscles in your ureter, helping you pass the kidney stone more quickly and with less pain.
]]>Everyone knows that we can't survive very long without oxygen, but do we know exactly why? Here are ten reasons why oxygen matters so much in the human body:
Cells are the building blocks of your body. If they prematurely age, so will you. For this reason, many studies exploring cellular health use telomere length as one way of measuring a cell’s health.
Enough about unhealthy cells, let’s talk about prevention. After all, you’re not here for a science lesson—you’re here to learn how to keep your cells healthy.
4 Lifestyle Habits to Keep Your Cells Healthy
There’s a lot of conventional wisdom surrounding healthy living: Drink plenty of water, exercise for 30 minutes each day, wear sunscreen, etc. And a lot of that advice is great. What you may not know, however, is that many of those same lifestyle tips apply to cellular health.
It turns out, a lot of health-promoting activities and habits are healthy because they support health on a cellular level. Makes sense, right? When your cells feel good, you feel good.
Let’s dive into four cellular health habits that will help keep your cells thriving.
Maintain a Healthy Diet
“Healthy diet” is a vague term that gets thrown around a lot without explanation. And most people only have a vague idea of what constitutes a healthy diet. Fortunately, when it comes to your cells, eating right is pretty straightforward.
In one study, researchers explored the correlation between telomere length and an individual’s adherence to the Mediterranean Diet and other similar diets. These approaches encourage eating primarily whole grains, fruits, and vegetables. On the flip side, individuals following these diets tend to avoid high-sodium foods, sugars (especially processed sugars), and red meat.
There are two factors at play: free radicals and antioxidants. Free radicals are substances that can damage and deteriorate cells, while antioxidants are the substances that protect the body from free radicals.
So where does the Mediterranean Diet come in? As the fat in red meat cooks, it oxidizes which can then introduce free radicals into the body. By reducing your red meat intake, you can help prevent damage to your cells. And when prevention doesn’t work, go for antioxidant support. Fresh fruits and vegetables are excellent sources of antioxidants. By eating plenty of produce, you can help maintain optimal cellular health.
Exercise Regularly—And by Exercise, We Mean Cardio
Sometimes even the most avid gym-goers avoid cardio.
Resistance training (think traditional weight training) is a great way to improve strength and muscle definition, but toreap the benefits of exercise on a cellular level, you have to include cardio in your workouts. It doesn’t matter if it’s endurance training (jogging, cycling, etc.) or high intensity interval training, just shoot for at least 30 minutes.
If you’re a cardio-phobe, don’t worry—you don’t even have to do it every day to see the benefits. In one study, participants did 45 minutes of cardio three times a week. After only six months, researchers observed much higher cellular strength in that set of individuals than in subjects doing only resistance training or no exercise at all. You can go for a run Monday, Wednesday, and Friday, take a nice, relaxing weekend, and still support your cellular health.
Don’t Underestimate Sleep
If you ask a random passerby how much sleep is the “right” amount, they’ll probably tell you eight hours per night. And, according to most guidelines, they’d be correct. The amount of sleep a person needs varies, but for most people 7-9 hours a night is sufficient.
But what happens if you sleep less than that? You’ll probably feel pretty lousy, but consistently sleeping too little can also impact your health on a cellular level.
If you’re sleeping five hours or fewer a night, there’s a good chance your cells are being adversely affected.
Practice Mindfulness
Nobody likes being stressed out. It’s frustrating, exhausting, and, as it turns out, bad for your cells. At this point, you probably won’t be surprised to learn that excessive stress has been linked to lower cellular strength in adults.
But the effect of your mind on cellular health goes a step further. Not just stress, but a wandering mind—as opposed to being present in the moment—can have a negative effect on your cells, one study suggests. This, of course, can be difficult to measure. In the study, participants self-reported the degree and type of their day-to-day mind wandering. Those who reported more negative wandering—anxious, racing, and defensive thoughts—were found to have weaker bodily cells.
If mind wandering is detrimental to cellular health, this raises another question: What can you do to counteract a wandering mind and maintain cellular health?
There are a number of meditative practices that can help stave off mind wandering and ground you in the present moment, but one of the most popular is mindfulness.
Practicing mindfulness can help you stay present and reduce your stress, protecting your cells on two fronts! A win-win for your mental state and your cellular health.
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Recognizing the Signs
One of the most common complaints of pet parents is that their dogs are disruptive or destructive when left alone or when they are attempting to leave. Their dogs might:
- Urinate or defecate
- Bark or Howl
- Chew/destroy things
- Dig
- Try to escape
- Pace
- Attempt to prevent you from leaving
Although these problems often indicate that a dog needs to be taught polite house manners, they can also be symptoms of distress. When a dog’s problems are accompanied by other distress behaviours, such as drooling and showing anxiety or depression when his pet parents prepare to leave the house, it’s likely evidence that the dog has separation anxiety.
In cats, signs like hiding, not eating, social withdrawal, panting, hypervigilance, dilated pupils, aggression and twitching tails or ears can indicate stress and anxiety.
How to Help
Since a pet can’t call their therapist when they need help, it is up to pet parents to help their furry friends when dealing with pet anxiety.
First things first, you want to rule out any medical conditions. Some dogs’ house soiling is caused by incontinence. A number of medical issues can cause urinary incontinence in dogs. Before attempting behaviour modification for separation anxiety, see your veterinarian to rule out medical issues.
Also, be mindful of any medications your pet may be on. There are several medications that can cause frequent urination and house soiling. If your pet takes any medications, please contact their veterinarian to find out whether their medications might contribute to house-soiling or other problems.
You’ll also want to rule out any behavioural problems such as submissive or excitement urination, urine marking, juvenile destruction, boredom and excessive barking, howling or vocalization due to environmental factors.
Do not scold or punish your dog or cat.
Anxious behaviours are not the result of disobedience or spite. They are distress responses. If you punish them, they may become even more upset and the problem could get much worse.
Health effects
The effects of stress on an animal's body are strikingly similar to stress's effects on humans.
In both humans and animals, stress causes the body to release adrenaline and cortisol hormones. These chemicals cause heart rate and respiration to speed up, and suppress the immune system. Stress also clamps down on the reproductive system, reducing libido and reproductive hormones, which ultimately increases the risk for cardiovascular disease. All these all-too-human effects have also been measured in animals.
Certain animals or breeds do have a more nervous temperament than others, while traumatic events or exposure to particular stressors can make even a normally calm animal, stressed and perturbed. Fireworks, a trip to the vet, thunderstorms, small children, an abusive situation, change of owner, hair dryers, vacuum cleaners, change of house, the addition of another pet - these are just a few of the situations that can cause heightened levels of anxiety in your pet.
How can Stress Ease for pets help:
- Quickly calms anxious, stressed and highly strung pets
- Treats anxiety in pets or soothes those with nervous dispositions
- Helps to reduce anxiety and excitability in competitive events
- Helps your pet cope during times of domestic stress (moving house, new baby, new extension)
- Reduces distress during New Years Eve, fireworks, thunderstorms and other frightening occasions
- Calms your pet during visits to the vet.
Causes and Symptoms of Heartburn:
Heartburn is an irritation of the esophagus -- the tube that connects your throat and stomach. It's caused by stomach acid. This leads to a burning discomfort in your upper belly or below your breastbone.
Typical heartburn symptoms include:
A burning sensation in your chest, behind your breastbone
Burning pain that rises up toward your throat
Having a bitter or sour taste in your mouth
Find it hard to swallow
Acid reflux and heartburn are sometimes caused by an underlying medical condition, or even a medication you're taking in some cases. But, more often than not, they're triggered by things like your diet and lifestyle choices — making the occasional bout of heartburn fairly common.
Common triggers of heartburn include:
Overeating or eating too quickly
Lying down too soon after eating
Consuming certain foods, including caffeine, carbonated beverages, alcohol, peppermint, citrus, tomato-based products, chocolate and fatty or spicy foods
Being overweight
Smoking
Stress and anxiety
Stress and Anxiety: How Are They Connected to Heartburn?
Research is beginning to reveal what many people have been experiencing in their daily lives: increased stress is connected to heartburn.
A 2004 study looked at 60 participants who dealt with heartburn over the course of 10 months. Researchers found that “severe, sustained life stress” could “significantly” predict increased heartburn symptoms. There was also a connection to heartburn symptoms and exhaustion.
Researchers were careful to say that they weren’t looking at minor mood changes or small stressors — the connection was between major stressful life events and increased probability of heartburn symptoms.
Many of the symptoms of anxiety cause further anxiety. The cyclical nature of anxiety is one of the reasons that this disorder can be hard to treat without some type of outside intervention. You experience anxiety, then you experience very frightening symptoms, and then you experience more anxiety over those symptoms.
This is the case with anxiety and heartburn. Heartburn, also known as acid reflux, can cause numerous symptoms that may lead to significant anxiety, especially if you are prone to health anxiety or panic attacks.
How Stress Affects Heartburn
While more research needs to be done before researchers can clearly define the mechanism behind the relationship between stress and heartburn on a more psychological or physical level, it does seem safe to assume that if you deal with heartburn on occasion, you may find it triggered by stressful situations.
Here are some of the reasons researchers have found that stress-related heartburn occurs:
The link between the brain and the digestive system can cause changes in either direction. Stress can cause digestive changes, and digestive changes can cause stress reactions in the brain and body.
Stress slows down digestion. Ever notice that you may lose your appetite when stressed out? That’s your body slowing down the digestion process, keeping food in your stomach longer—and giving stomach acids more time to cause stress-related heartburn.
Stress amplifies pain by making you more sensitive to it. Your heartburn may not be stronger during stress, just more noticeable.
What to do if stress is making your heartburn worse and impacting your health:
Exercise - Exercise helps loosen up tight muscles, gets you away from the office, and releases natural, feel-good hormones. Exercise can also help you lose weight, which can help reduce the pressure on your abdomen.
Avoid trigger foods - This is particularly important if you’re under stress, as you’re likely to be more sensitive to heartburn-triggering foods like chocolate, caffeine, citrus fruits and juices, tomatoes, spicy foods, and fatty foods.
Get enough sleep - Stress and sleep form a cycle. Sleep is a natural stress reducer and less stress can lead to better sleep. To help avoid heartburn symptoms while you snooze, keep your head elevated.
Practice relaxation techniques - Try out guided meditation, yoga, regular stretching, or relaxing music.
Learn to say no - Prioritize people and activities that are most important to you and block the rest. It’s OK to turn down the things that don’t rate high on your priority list.
Laugh - Watch a funny movie, read a funny book, or get together with friends. Laughter is one of the best natural stress relievers.
Spend time with your pet - If you don’t have a pet, consider getting one. Pets can help calm and rejuvenate you.
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Why is Iron So Important In the Body?
The human body requires iron to perform many vital physiological functions. For instance, iron is the key component of hemoglobin that allows red blood cells to transport oxygen throughout the body, and it plays a key role in cell growth and differentiation.
Iron helps to preserve many vital functions in the body, including general energy and focus, gastrointestinal processes, the immune system, and the regulation of body temperature.
The benefits of iron often go unnoticed until a person is not getting enough. Iron deficiency anemia can cause fatigue, heart palpitations, pale skin, and breathlessness.
The Primary Natural Sources of Iron
Iron can be found in red meats, fish, poultry, shellfish, eggs, legumes, grains, and dried fruits.
Iron and Pregnancy:
Iron is vital for all body processes, but particularly pregnancy. Blood volume and red blood cell production increase dramatically during pregnancy to supply the growing fetus with oxygen and nutrients, and so the demand for iron increases. While the body typically maximizes iron absorption during pregnancy, insufficient iron intake or other factors affecting the way iron is absorbed can lead to iron deficiency.
Low iron intake during pregnancy increases the risk of premature birth and low birth weight, as well as low iron stores and impaired cognitive or behavioural development in infants. Pregnant women with low iron may be more prone to infection because iron also supports the immune system.
What Happens if Your Body Has a Lack of Iron?
A lack of dietary iron depletes iron stores in the liver, spleen and bone marrow. Severe depletion can lead to iron deficiency anemia. Certain life-stages require greater iron intake and if these are not met, the risk for iron deficiency is increased. For example, pregnancy demands additional iron to support the added blood volume, growth of the fetus and blood loss during childbirth. Infants and young children need extra iron to support their rapid growth and brain development. Because breast milk is low in iron, infants exclusively fed breastmilk may also be at risk for iron deficiency. Similarly, the rapid growth of adolescence also demands extra iron.
Why might my iron be low?
One reason you may be low on iron is that your body’s demand for iron may have increased. This often occurs in young children undergoing rapid growth, pregnant women, and people who lose blood through blood donation, intestinal conditions, menstruation, or very intense endurance activity such as long distance running.
Another reason for low iron is decreased iron intake or absorption. Health professionals recommend that men aged 19-50 consume 8 mg of iron per day and premenopausal women consume 18 mg of iron per day. After menopause, women’s iron needs drop to the same level as men’s: 8 mg per day.
What is Anemia?
If you have anemia, your blood does not carry enough oxygen to the rest of your body. The most common cause of anemia is not having enough iron.
What causes anemia?
Anemia can make you feel tired, cold, dizzy, and irritable. You may be short of breath or have a headache.
Anemia has three main causes: blood loss, lack of red blood cell production, and high rates of red blood cell destruction.
Conditions That May Lead to Anemia Include:
Heavy periods
Pregnancy
Ulcers
Colon polyps or colon cancer
Inherited disorders
A diet that does not have enough iron, folic acid or vitamin B12
Blood disorders such as sickle cell anemia and thalassemia, or cancer
Aplastic anemia, a condition that can be inherited or acquired
A metabolic disorder, such as G6PD deficiency
Common Symptoms of Anemia:
fatigue
cold hands and feet
dizziness
headache
lightheadedness
irregular heartbeat
chest pain
pale or yellowish skin
shortness of breath
weakness
whooshing sound or pounding in your ears
Diagnosis and Treatment:
Your doctor will diagnose anemia with a physical exam and blood tests. Treatment depends on the kind of anemia you have.
One simple way to improve your body’s iron levels is to change the way you eat.
Dietary iron takes two forms: heme (meat, poultry, and fish) and nonheme (beans, spinach, and fortified foods). Although nonheme iron is the more abundant form, the body more readily absorbs heme iron. Therefore you can increase iron absorption by consuming more heme iron.
In addition, vitamin C helps to increase the amount of iron that your body absorbs; consuming foods or beverages rich in vitamin C at the same time that you are eating foods high in iron will boost iron absorption. Other compounds inhibit the absorption of iron, so you should avoid consuming foods or beverages containing these substances at the same time you are eating iron-rich foods.
For example, for improved iron absorption, don’t drink coffee or tea during a meal or for one hour following a meal.
Similarly, legumes and whole grains contain compounds that reduce iron absorption - so avoid consuming beans or whole grains with an iron-rich meal.
*A diet rich in iron-producing foods as mentioned above, as well as iron-boosting supplements, are both usually sufficient methods to treat iron deficiency and anemia If your symptoms are very serious and persist for an extended period of time, it may be time to consult your healthcare professional.
The internet is filled with the same recycled tips/advice. It seems like there is nonthing new to learn from.
Not today.
Today I will share one uncommon mindset shift technique to accelerate your weight loss beyond comparison.
Without further delay, here it is:
Imagine yourself as a car.
“Wait, what? I was expecting something reasonable, what’s this??” You might be saying. Let me explain:
Compare it with this:
So why DON’T we care about not getting into a metabolic accident?
If you’ve ever been in the unfortunate circumstance of bumping your car, don’t you drive home with more caution than usual, to minimize the damage done? Of course, you do. You might even be on high alert for a few days after bumping your car.
Why don’t we do the same with our diet?
Every time I overeat, cheat, or eat something I’m not supposed to, the first thought that pops into my mind is:
“I messed up already, might as well go crazy and eat whatever I want.”
WHY?
This question digs a lot deeper than you think.
If you ever said that to yourself and continued to cheat on your diet; first of all don’t worry, you’re NOT alone, but secondly, you don’t care about yourself enough.
You don’t believe in your ability to change for the better. You don’t believe you are capable of having the life you want. You don’t believe you’re worth it.
This is a very damaging mindset to have.
You are convinced that you're a certain 'kind' of person.
etc.
You need to make a big mindshift change. If you don't, you'll never reach your full potential.
So, how do we do this?
Imagine yourself as a car.
After you bump into something with your car, you don’t say: “I already bumped it once. Might as well drive it into a bridge at full speed…”
No!
You take care not to damage it any further.
This issue stems from your inability to disconnect from your emotional self and to connect to reality.
Your body is your vessel for the rest of your life. You use it to go from point A to point B in EVERY step of your life. It’s your flesh-car. You might decide someday to sell your car and buy a better one, but you can NEVER buy a new body.
With this information, it’s logical for you to want to take even BETTER care of your body than you ever would a car.
Yet we don’t do that.
ACTION: Whenever you want to binge, cheat, or eat something you know you shouldn’t, ask yourself: “Would I drive into a bridge at full speed after one small scratch on my car?”
Then realize:
Lesson: Treat yourself like someone you’re responsible for helping.
Because you are. You’re the most important person you’ll ever have to take care of. Because if you’re not taken care of, you won’t be able to care for anybody else in your life.
You are a lot more valuable than you think.
Remember that.
Until next time,
Your friends at PerfectlyHealthy.
]]>Did you know? Probiotics are living microorganisms, and you already have some of them in your body. Others come from food, specifically fermented foods such as yogurt, for instance.
Probiotics are also known as good bacteria, as they can help your body digest food and even fight cells that cause disease. Probiotics also help ease diarrhoea, ulcerative colitis, and periodontal disease. However, one area of particular interest is how probiotics positively impact immunity.
Don’t just take our word for it… try it for yourself!
Perfectly Healthy's Florish Spore Based Probiotics provide optimal gut health to health digestive issues and improves the immune system, because up to 70% of the immune system’s strength is regulated through the gut.
Unlike normal probiotics, spore based probiotics do not die in the stomach before they reach the small & large intestine, once there they begin to provide massive benefits outlined below. Spore based probiotics also form better colonies than normal probiotics hence the name spore based.
How can Spore Based Probiotics help?
- All spore based probiotics reach the small & large intestine alive (Unlike regular probiotics)
- Heals leaky gut (60% is healed within 1st month, 100% is reached within month 3)
- Soothes IBS
- Creates a gut condition that allows other beneficial bacteria to thrive
- Improves digestion
- Natural gut antibiotic
- Provides B vitamins & vitamin K2 through bacterial production
- Supports immune system
- Contains Bacillus Indicus for potent immune stimulation and is the most effective antioxidant probiotic.
Try it alongside II-Immunity, our classic remedy for chronic infections, depressed immune system, low energy and fatigue associated with illness, and overall wellbeing. This product is excellent at treating immune-compromising illnesses, and acts as a natural alternative to antibiotics.
II-Immunity stimulates the body’s most important detox pathways - the liver and the kidneys - while at the same time introducing herbs renowned for their immune boosting properties such as the famous ‘Echinacea’ & ‘Propolis’. This is one of our best sellers, and customers have seen benefits ranging from disease-free winters, overcoming chronic fatigue, increased strength and stamina and improved digestion (Liver & Kidneys).
How can II-Immunity help?
- Assists with optimal immune functioning to fight against illness, colds and 'flu'
- Acts as a natural antibiotic alternative
- Assists with recovery and convalescence after illness
- Boosts energy when feeling run-down and listless
- Assists in the treatment of immune compromised illnesses
So what do we know about probiotics and the immune system?
It makes sense that probiotics have proved effective in treatment of digestive diseases. More than half the cells that create antibodies for fighting sickness are in the intestines and other organs in the gut, according to InformedHealth.org. If you have healthy gut flora — the balance of helpful bacteria and other organisms in your intestines — you may be less likely to get sick.
Which Probiotics Are Best for Your Immune System?
You might already be getting probiotics without realizing it. Most of the research on the benefits of probiotics have focused on these common strains of bacteria:
Acidophilus, which is found in yogurt, milk, and tempeh (a plant-based protein source), can support the immune system.
Bifidobacterium is in yogurt, buttermilk, miso, tempeh, pickles, kimchi, cured meats, some wines and vinegars, sauerkraut, and sourdough bread. It may reduce inflammation.
All yogurt with live and active probiotics contains Lactobacillus delbrueckii subsp. bulgaricus (or L. bulgaricus) and S. thermophilus, and these have both been associated with supporting the immune system.
Probiotics and COVID
For over two years, our immune systems face the constant threat of having to fight off the coronavirus, with it circulating in waves at record levels around the world. But if probiotics positively affect our immune system, and their effects are not limited to the gut, could they offer an affordable and accessible way of helping our bodies fight off COVID?
A recent study showed that people with the coronavirus who took a specific combination of four probiotic bacterial strains recovered quicker compared to those who took a placebo. Those given probiotics also had increased antibody responses to the virus that peaked earlier than the placebo group’s.
Importantly, those taking the probiotics had lesser symptoms and lower amounts of the virus in their bodies 15 days after their initial infection compared to people taking the placebo. These encouraging results are some of the first to show that probiotics could help our immune system fight off COVID. The study suggests that probiotic supplementation could help people recover quicker, and could reduce the self-isolation periods currently imposed on infected people in numerous countries throughout the world.
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As always, many, many blessings from Perfectly Healthy!
“To be your true self is to be true to yourself.”― Shiva Negi
What are Piles?
Piles are the result of swollen veins in the lower anus and rectum. They can cause tissue growths in and around the anus and can lead to significant discomfort. These growths can vary in size and location.
Signs and Symptoms:
Seeing blood in your toilet bowl after a bowel movement can be a shock, but it’s one of the main symptoms of piles. Other symptoms include:
- Bright red blood on toilet paper or in your stool after a bowel movement
- Itching in the anal area
- Pain in the anal area, especially when sitting
- Pain during bowel movements
- One or more hard, painful lumps around the anus
If you experience any of these symptoms, avoid excess straining or rubbing, which can make irritation and itching worse, and can even lead to bleeding. In addition, try to pat the area dry instead of wiping it.
Factors that raise your risk of developing piles:
- Lack of fibre in the diet.
- Obesity: Being overweight can put pressure on the hemorrhoidal tissue.
- Aging: As we get older, the connective tissue in the rectum and anus becomes weaker, potentially resulting in bulging hemorrhoids.
Preventing piles:
People can lower their risk of developing piles with a range of lifestyle alterations, including:
- Eating a healthy, balanced diet: Staying hydrated and eating a diet rich in high-fiber foods can help keep stools soft and make their passing easier
- Avoiding straining when passing stools: Straining can increase the risk of developing piles
-Avoiding heavy lifting: Limiting heavy exertion and practicing proper lifting techniques can help a person prevent the development of piles
- Maintaining a moderate weight: Being overweight raises the risk of having piles
- Staying active: Exercise can help food passage through the digestive system and make stools more regular.
Remember to reach out to us if you have any questions!
As always, many, many blessings from Perfectly Healthy!
Most over-the-counter household cleaners contain harmful chemicals. Using all-natural cleaning products is a much healthier and safer option for you and your family. For starters, you won't be inhaling the harsh chemicals found in harmful cleaning solutions. You'll also minimize your risk of skin conditions such as eczema and respiratory infections.
DID YOU KNOW?....
There are several amazing advantages to using natural cleaning products to maintain your home's hygiene and cleanliness, and protect your family, including:
- Natural cleaning agents conserve resources and reduce carbon footprint, and are therefore good for the environment
- Plant-based cleaning products are usually cruelty free
- They are gentler on sensitive or hyper allergenic skin
- They contain fewer harmful allergens
- They have less impact on your immune system and genes, as chemical products negatively impact both of these
Following an increased demand for natural and eco-conscious cleaning products, we have launched a range of products that is kind to the environment - and to you - while keeping your home hygienically clean and smelling fresh and clean.
Our eco-friendly, hypoallergenic and natural cleaning products include:
Remember to reach out to us if you have any questions!
As always, many, many blessings from Perfectly Healthy!