SIBO TESTING AT LECZENIEJELIT.PL – DIAGNOSE AND TREAT INTESTINAL DISORDERS

At LeczenieJelit.pl, we specialize in diagnosing and treating gastrointestinal disorders, including Small Intestinal Bacterial Overgrowth (SIBO). Our comprehensive approach to digestive health ensures that patients receive accurate diagnoses and effective treatments. One of our core services is SIBO testing, which plays a crucial role in identifying the underlying causes of digestive symptoms and guiding appropriate therapies.

WHAT IS SIBO?

SIBO, or Small Intestinal Bacterial Overgrowth, is a condition where an excessive amount of bacteria grows in the small intestine. While the gut naturally contains bacteria, an overgrowth in the small intestine can disrupt normal digestion and nutrient absorption, leading to various symptoms, such as:

• Bloating

• Abdominal pain

• Diarrhea

• Constipation

• Nausea

• Unexplained weight loss

If left untreated, SIBO can contribute to nutrient deficiencies, malabsorption, and even more serious gastrointestinal issues. Identifying and treating SIBO early is essential for maintaining digestive health and overall well-being.

Why is SIBO Testing Important?

Accurate SIBO diagnosis is key to developing an effective treatment plan. Many gastrointestinal symptoms can mimic those of other conditions, such as Irritable Bowel Syndrome (IBS) or food intolerances, making it difficult to determine the exact cause without specialized testing. SIBO testing helps confirm the presence of bacterial overgrowth and guides targeted therapies to alleviate symptoms and restore gut health.

SIBO TESTING AT LECZENIEJELIT.PL

1. State-of-the-Art Diagnostic Tests

At LeczenieJelit.pl, we use advanced breath tests to diagnose SIBO. Our testing procedure involves measuring the levels of hydrogen and methane in the breath after consuming a specific sugar solution (usually lactulose or glucose). These gases are produced by bacteria in the small intestine, and elevated levels indicate the presence of bacterial overgrowth.

2. Safe and Non-Invasive Procedure

The SIBO breath test offered at LeczenieJelit.pl is a non-invasive, simple, and painless procedure. Patients are required to follow a pre-test diet and fasting guidelines to ensure the accuracy of the results. During the test, breath samples are collected at regular intervals, allowing us to detect any abnormal levels of gases that may suggest SIBO.

3. Comprehensive Analysis and Accurate Results

Our team of specialists at LeczenieJelit.pl performs a detailed analysis of the breath test results. We provide accurate diagnoses based on the latest clinical guidelines, ensuring that patients receive a clear understanding of their condition and the appropriate recommendations for treatment.

4. Personalized Treatment Plans

After diagnosing SIBO, our experts design personalized treatment plans tailored to each patient’s unique needs. Treatment may include:

• Antibiotics or herbal antimicrobials to reduce bacterial overgrowth.

• Probiotics and prebiotics to restore a healthy balance of gut flora.

• Dietary changes such as the low FODMAP diet, helps manage symptoms and prevent recurrence.

At LeczenieJelit.pl, we are dedicated to providing comprehensive care for patients with SIBO and other gastrointestinal disorders. Our holistic approach not only targets overgrowth but also addresses the underlying factors contributing to digestive problems.

Why Choose LeczenieJelit.pl for SIBO Testing?

1. Experienced Specialists

Our clinic is staffed with experienced gastroenterologists, dietitians, and healthcare professionals who are experts in the diagnosis and treatment of digestive disorders. We understand the complexities of SIBO and offer expert guidance throughout the testing and treatment process.

2. Advanced Diagnostic Techniques

We use the latest diagnostic techniques and state-of-the-art equipment to ensure the accuracy of our SIBO tests. Our breath test procedure is one of the most reliable methods available for detecting small intestinal bacterial overgrowth.

3. Comprehensive Gut Health Solutions

At LeczenieJelit.pl, we go beyond just SIBO testing. Our clinic offers a range of services aimed at improving digestive health, including:

• Helicobacter pylori tests

• Food intolerance tests

• Treatment for IBS and other digestive conditions

• Nutritional counseling and diet therapy

By addressing the root causes of gastrointestinal symptoms, we help patients achieve long-term relief and improved quality of life.

4. Personalized Approach to Care

We understand that every patient is unique, and so are their health needs. Our personalized approach ensures that each patient receives a tailored treatment plan designed to address their specific symptoms and health goals.

What to Expect During a SIBO Test at LeczenieJelit.pl

Step 1: Initial Consultation

Before the SIBO test, you will have an initial consultation with one of our specialists to discuss your symptoms and medical history. This step ensures that the SIBO test is the most appropriate diagnostic procedure for your condition.

Step 2: Preparation Guidelines

You will receive detailed instructions on how to prepare for the SIBO breath test, including dietary restrictions and fasting requirements. Proper preparation is crucial for obtaining accurate results.

Step 3: Performing the Test

The SIBO breath test is performed by drinking a sugar solution (usually lactulose or glucose) and then providing breath samples at regular intervals. The procedure typically takes between 2 to 3 hours, during which our team will guide you through each step.

Step 4: Results and Diagnosis

After the test, our specialists will analyze your breath samples to measure the levels of hydrogen and methane. Based on the findings, we will provide a diagnosis and recommend a personalized treatment plan.

Visit LeczenieJelit.pl today to learn more about our SIBO testing services and schedule an appointment. Let us help you get to the root of your digestive symptoms and find relief through accurate diagnosis and effective treatment.

EMPOWERING WOMEN: OVERCOMING DAILY CHALLENGES AND ENHANCING WELL-BEING

Our daily lives are often filled with challenges and stressors. For women, these challenges often multiply as they try to balance professional responsibilities with the demands of home and family. This ongoing balancing act can significantly impact overall well-being and quality of life. However, adopting specific strategies can help women not only overcome these daily challenges but also enhance their overall wellness. Here are some tips for pushing past difficulty and achieving greater well-being courtesy of this article hosted by fitforjoy.org.

Embracing Adversity as an Opportunity for Growth

Life’s adversities and challenges should not always be seen as obstacles. A different perspective can transform them into opportunities for personal and professional growth. This shift in mindset involves fostering resilience and adaptability, allowing women to rise above the adversities they face. This reframing can significantly impact how women perceive and manage difficult situations, changing them from hurdles to stepping stones toward success.

Start a Business

Starting an LLC can be a powerful step toward empowerment for women. Owning a business provides economic independence, allowing women to have control over their financial future. It enables them to bring their unique ideas and perspectives to the market, fostering innovation and contributing to economic diversity. As business owners, women can create inclusive work environments and promote gender equality in the workplace. Running an LLC can develop leadership skills and confidence, inspiring other women to break barriers and pursue entrepreneurship.

Market Your New Business

If you do decide to start your own business, you'll need a great marketing strategy. For startups operating on a tight budget, navigating cost-effective approaches is key, and leveraging online tools can be a game-changer. Rather than investing in pricey logo design services, creating a useful text logo is easy if you utilize an online logo maker that allows you to craft a captivating and distinctive image. With diverse styles, icons, and customizable text options, these platforms offer a range of designs, empowering you to tailor the logo to your brand identity. By utilizing these accessible resources, you can create a visually appealing logo that resonates with your audience without straining your startup's finances, setting the stage for a strong brand presence in the market.

Seeking Professional Mentorship

The professional world can be a complex maze to navigate. The presence of a mentor can serve as a guiding light, offering support and insights that smooth out the journey. A mentor can offer advice from their own experiences, provide constructive criticism, and share their professional network, enabling women to overcome workplace challenges and boost their careers. Importantly, a good mentorship relationship can result in a mutual exchange of ideas and growth, benefiting both parties involved.

Finding Calm Through Nature-Based Stress Relief

Incorporating plants into your routine can significantly reduce stress and improve mood. Gardening offers a unique blend of physical activity, mental engagement, and a connection to nature. Planting flowers, vegetables, or herbs provides a sense of accomplishment and serves as a peaceful retreat from daily stresses. The act of nurturing plants and watching them grow can instill a sense of purpose and mindfulness, and having the right tools can enhance the experience. Houseplants, on the other hand, contribute to a healthier living environment by improving air quality and absorbing toxins. Caring for houseplants encourages mindfulness and promotes a routine, both of which are beneficial for mental health. Studies have shown that interacting with indoor plants can lower physiological and psychological stress, enhancing overall well-being.

Make Your Fitness a Priority

Establishing and sustaining a fitness routine serves as a potent tool for conquering daily challenges and elevating your overall wellness. Engaging in a consistent exercise regimen not only enhances physical health but also fortifies your mental resilience. For example, outdoor activities like hiking, running, or cycling provide a refreshing and invigorating way to stay active while enjoying nature. Home workouts, utilizing online resources or fitness apps, offer the convenience of exercising at your own pace and schedule. Participating in community sports leagues or recreational classes can also be a great way to stay motivated and build a sense of camaraderie. By committing to a routine that suits your lifestyle, you’ll not only build physical strength but also cultivate mental endurance, equipping yourself to better navigate life's hurdles with increased energy, focus, and overall well-being.

Building a Balanced Schedule

Maintaining an equilibrium between professional responsibilities and personal pursuits is essential for comprehensive well-being. Women, in particular, can create a healthy work-life balance by diligently organizing their time, setting realistic objectives, and making sure that both their personal and professional spheres are given equal focus. Including downtime, hobbies, and self-care activities into their routine not only helps to stave off burnout but also fosters an all-encompassing sense of wellness.

Managing Screen Time

As we navigate through an ever-evolving digital landscape, interaction with screens has become a substantial component of our daily routines. Nevertheless, overindulgence in screen time can have detrimental effects on both our physical and mental well-being. Women can counter these harmful effects and promote a more balanced lifestyle by consciously cutting down on screen exposure and placing greater emphasis on participative, non-digital activities. Furthermore, this deliberate shift toward offline engagement can also enhance interpersonal relationships and improve overall quality of life.

Incorporating Regular Breaks

Taking consistent breaks is crucial for sustaining efficiency and holistic health. Integrating brief pauses into the daily grind, be it for a brisk stroll, a moment of mindfulness, or simply savoring a cup of tea, can serve to refresh both mind and body, thereby boosting productivity and mitigating stress. Moreover, these regular intervals of respite can foster a better work-life balance, contributing to improved job satisfaction and overall happiness.

Fostering a Gratitude Practice

Cultivating a mindset of thankfulness is a helpful strategy for boosting personal wellness. Consistently recognizing and valuing the positive elements in life can strengthen happiness, alleviate stress, and elevate overall health. This habit may include keeping a gratitude diary or participating in daily introspective exercises. Additionally, this practice can also foster a more positive outlook on life, making it easier to navigate through challenges and setbacks.

 

It is essential to remember that challenges are an inherent part of life. However, women can overcome these daily challenges and improve their overall well-being by adopting the right strategies. By committing to a fitness routine, adding some houseplants, working with a mentor, and starting a business, women can enhance their resilience and success. In embracing these strategies, women empower themselves to handle any challenge that comes their way and to live fulfilling, balanced lives.

WHY LOSING WEIGHT DOESN’T HAVE TO BE JUST ABOUT YOU

Weight loss can often feel like a lonely journey. After all, it must always begin with your decision to make a change. But this isn’t something you need to do alone.

At any one time there are millions of people around the world embarking on the very same journey. They too might very well feel isolated. There are many groups and communities, online and in person, ready to welcome you. 

Finding and nurturing support networks can have radical benefits for both your body and your mind in pretty much anything you do.

Dealing with our most persistent problems often means finding ways to look at ourselves from different perspectives, seeing ourselves with other people’s eyes. Most of the time, this is impossible to do alone.

Read on to find out how it could transform your weight loss efforts.

 

SUPPORT SHEDS POUNDS

Having a healthy support network isn’t just about making you feel better while tackling a tricky challenge. There are measurable benefits.

Studies have shown participants who joined a weight loss program with a friend or family member lost more weight over the first four months and maintained that weight loss at 10 months. 

This might mean finding a mentor, a weight loss buddy, or a group to join. Whatever makes you comfortable, there are people ready to help and the impact is clear.  

 

SUPPORT DOESN’T NEED TO BE IN PERSON

While it’s great to have someone you see in your daily life join you on your weight loss journey, support doesn’t need to be in person for it to be effective.

Finding an online community of people with the same goals and motivations can also help you lose weight, with some studies showing that collective effort has a positive impact on the group as a whole.

Even if you don’t quite feel ready to join a program with someone else, there are many online communities across sites like Reddit filled with people who have had similar experiences and want to share them. 

 

LIFESTYLE CHANGES ARE EASIER WHEN YOU’RE NOT ALONE

A big part of losing weight comes down to making some pretty significant lifestyle changes.

This might mean cutting back on the calories you get from alcohol, which can be no small feat for some people.

It’s far easier to do when you’re able to gradually change the environment around you, say by finding new hobbies or going to new places, which is much easier with a friend or family member.

Similarly, some people might be nervous about starting a program of prescription weight loss medication, but when this means joining a community of people who are going through the same thing the shift is much more comfortable.

 

EVERYONE NEEDS A ROCK

You may have noticed that modern life is beset by uncertainty and change. We live in an ever-more fast-paced environment and while this may at times feel exciting it can make it really hard to stop and take stock of your life.

If you really want to make positive transformational changes to the way you’re living, you need to be able to ground yourself.

The support of friends, family, and even expert professionals is vital. Finding time for conversations about what you really want to achieve can help you see how far you’ve come, and how achievable the next steps are.

Perhaps even more importantly, you could be providing the same sort of support for someone else.

Losing weight is always going to take a good deal of individual determination and courage. After all, only you can know what it truly means to you.

But like all big changes, you don’t need to manage this alone. In fact, if you want to give yourself the best chance possible you must not try to go it alone.

Surrounding yourself with people who understand what you’re trying to achieve, and why, means surrounding yourself with a support network who can help keep you on track and help you celebrate your victories. 

 

COMMON WISDOM: 8 SCIENTIFIC ELEMENTS OF A MEANINGFUL LIFE

A Quest for Well-Being Interview with

 DR. LAURA GABAYAN

1.     Why did you decide to study wisdom?  How did the idea for this research come about?

I am a physician-scientist (same as a physician-researcher). There are physicians that do not do research and mainly see patients, and then there are physicians who see patients and also do research. In medical school, we learned about diseases, diagnoses, and treatments. No one ever thought outside “outside the box.” For example, we did not learn about Chinese medicine or Indian ways of healing even though they are both the oldest living civilizations. Our instructors, who were scientists, were firmly entrenched solely in Western medicine. I then started searching for those who do think outside the box and who are original in how they think. There was only one group of individuals who had that different way of thinking: it was the wise.  

I then looked into wisdom and all I found were anecdotal thoughts and religious texts.  As a scientist, I needed more objectivity and started looking at published scientific manuscripts. The journals of Sociology, Psychology, and Geriatrics published a small amount of research on wisdom. These studies found that wisdom can only be identified by another human; not a test or a scale. The research also found that wisdom had an inverse U relationship with age and that the wisest people were in their 50s, 60s, and 70s. The very old started to lose wisdom as they became less flexible in their thinking and behavior. The research also found that wisdom was not related to gender, race, or political affiliation. Despite these findings, no one had taken the time to interview candidates.

Given that I believe you should do things yourself, I decided to do my own study on wisdom. I did not know anything about wisdom, but I knew how to create a research project. I hired a research assistant and a marketing specialist and from Oct 2022 to April 2023, I interviewed 60 wise individuals. The way I found these individuals was through telling anyone we knew if they were aware of someone wise and through postings on social media. We also asked interviewees to “nominate” other individuals that they knew were wise.

I then knew that the information obtained through the interviews had to be converted to data. As a scientist who had conducted a qualitative research study in the past, I knew that qualitative methods are ways to convert stories into data. Research is either qualitative or quantitative. Most of the research that we are familiar with deals with numbers and is quantitative. Then the team and I reviewed the internet recordings of the interviews and arrived at the 8 elements.  

2.     Your research led you to the discovery of eight primary elements of wisdom.  Which of the elements surprised you the most?  Why?

Kindness surprised me the most. I am Middle Eastern and being kind was always not viewed highly where I came from. It was viewed as being a pushover and not being very clever. It was also not something that families or society promoted.

Kindness was important to the interviewees in many ways. First, often the reason they were recommended for the study was because they engaged in kind acts towards others. Whether it was volunteering or helping mentor students, the interviewee often contributed to humanity in a way that was kind. Second, the interviewees talked about how kindness was a quality they sought in others. They avoided individuals who were not kind. Third, before they could be kind to others, they were kind to themselves. Many scheduled time during the day or week that was devoted to them being kind to themselves. This “self-care” could have been down time, meditation, time with friends, or whatever brought then joy.

I have since investigated kindness and have realized that kindness is very powerful and it is key to a meaningful life. It is essential to have kindness. It not only takes one out of the fight-or-flight mode when one is around it but when a person is kind, it’s a sign of strength. It not only feels good to be kind but It’s a sign of confidence. It’s also a way to feel connected to another person. It essentially comes down to respect. People, regardless of they differ in ideology, education, or background, all deserve respect. They are human beings and at the core of any and all interactions is kindness and respect.

3.     Which element was most difficult to describe or put into context?  Why? 

The most difficult element to write about and describe was spirituality. This chapter required that I write it, put it aside, and then rewrite it. It required more thought and consideration than I had envisioned. While the other chapters came from ideas that made sense and were based on many years of experience, my spirituality chapter was hard to explain. I knew that I had to better understand my own spirituality to write this chapter.   

The reason this was especially difficult for me was because of my upbringing and my career.  I am a physician-scientist and in my field, the divine is not discussed and it is not viewed as a part of life.  It is too abstract and not able to be measured, so for many, it must not exist. In addition to spirituality not being a part of my career, it was not something that either of my parents believed in. My mother did not believe in any religion or the presence of the divine. My father mocked any mention of miracles or supernatural events. 

I have since realized that the divine plays a larger role in our lives than we are aware of. I also believe that things don’t happen to you, but they happen to you. I also believe that a lot of the “challenges” that come your way, come because the divine feels that you can handle them.

4.     How did your views change regarding these elements from before doing this research and after? 

I always thought that having wisdom was all or nothing, that you either had it or not. I explain this in the first chapter of the book. I did not realize that there were many dimensions and elements to wisdom. My research found these dimensions and also found that while one person may be strong in one dimension, they may be weak in another.

I also discovered that having wisdom equates to having a state of peace and contentment – a knowing that things will work themselves out. The fascinating individuals I talked to were very happy and calm. They felt that emotions can often get in the way and may not be helpful in one’s journey. They also did not seem to take things so seriously. What was most interesting was their interest in wanting to be more than wanting to do.

5.     You state that people reading this book should revisit the book often.  Why is that?

One’s perspective of a given element will change over time. For example, a person in their 20s will not think about their spirituality much but as they age they may start to question their existence and the meaning of life and the divine.

Also, the book gives people a sense of hope and optimism.  When one is encountering challenging times, reading this book can help them “re-focus” and give them perspective.

Finally, the book can serve as a life manual. Life is a journey and while some are lucky to go on this journey with a friend, partner, or relative, not all have such a companion. This book can serve as a companion of life. 

6.     Following your research, do you believe that the purpose of life is to attain wisdom, or do we use wisdom for the purpose of attempting to understand the meaning of life?  Or both?  Why? 

This is a question I have asked myself often. I would say that the answer is both. One should approach life experiences as learning opportunities. The opportunities serve a purpose that may or may not be obvious. For example, a person may be diagnosed with a disease that changes the way they view health and wellness. This disease modifies their perspective and their attitude about life. They are such a changed person following the disease that they can’t imagine ever not having the disease. The disease was a “horrible” situation that gave them so much, like a gift. 

The second part of the wisdom question is in regard to whether wisdom can help with understanding the meaning of life. Having some of the elements or strengthening some of the elements can only help a person view life experiences positively. If a person were to approach a life obstacle with resilience (element 1) and positivity (element 3) that would help one manage life’s ebbs and flows with more grace.  Having wisdom will teach others that an obstacle is a challenge they will overcome. The obstacle is not a disaster but an opportunity.

7.     You discuss the interconnectedness of these elements.  Why is it important for readers to understand how each of these elements are interconnected?

They are all interconnected in that you can’t have one without many of the other elements. As I found, one element may be stronger than others but having one element most likely means that they have other elements, as well.

For example, being resilient can be achieved with more grace if one is positive. The way one views life is different when one is positive. Another example is being spiritual, which depends on being curious and creative. When one thinks of the divine, they can use their imagination and think beyond the physical world. A final example is being humble. This is an element that overlaps greatly with kindness. By being humble, one is kind towards and considerate of another person. Humility and kindness allow for a way to connect with one another. Tolerance also overlaps with kindness. A kind person is interested in other people and is tolerant of those who look and/or act “differently.”

8.     Do you think each person reading this will discover their own definition of wisdom?  Why?

Yes. Each person will see what works for them. The book will teach them about the elements and they can decide what elements they are good at and what elements they need to build on. This “custom” formula will help them come up with their own definition of wisdom and the meaning of their life.

This is why this book is so profound, it is not implying that wisdom is an all or nothing phenomenon but instead is a set of elements.  The project proves that wisdom is not a “one size fits all” game and just like we are all different, so is our sense of the world and wisdom.

The book is also helpful in that it does not imply that a person needs to have all elements. We interviewed 60 wise individuals and only one seemed to master all of the elements. This person taught wisdom to individuals above the age of sixty, so wisdom was his life’s focus.

9.  What do you hope readers will take away from this book?

I have said many times that my goal in doing this work and writing this book is not to sell books and make money. My goal is to change lives. By reading this book, I want readers to realize that there is more to life than the glitz and glamour promoted on the internet, and that success looks different for everyone. Success is different for every person and it is linked to living a more meaningful life.

I also hope that this book will help readers realize that their thoughts and actions can influence their lives as well as the lives of others.

Ultimately, I hope that this book reminds people that meaning and happiness are more important to life than external factors.

10.  Where can people purchase Common Wisdom?

Starting on March 19, it will be sold on Amazon. It will also be available on other websites and in bookstores throughout the country in the near future.

 MEET DR. LAURA GABAYAN

Dr. Laura Gabayan is a world-renowned physician and researcher.  Regarded internationally as an expert in the field of emergency medicine, she has received multiple research grants and awards for her work. She has also published dozens of papers cited by hundreds of researchers.  She has now applied her scientific expertise to study the concept of wisdom.  This discovery resulted in a first-of-its-kind multi-year research effort dubbed The Wisdom Project.  It was designed with scientific rigor in mind and geared towards answering some basic questions:  How is wisdom defined?  What constitutes wisdom?  How can we harness the power of wisdom to improve our everyday lives?  Her work involves extensive interviews of 60 wise individuals. She shares the insights in her book Common Wisdom. The knowledge shared in this book is priceless and timeless.

https://lauragabayan.com/

EMBRACING THE JOURNEY: UNDERSTANDING AGING WITH GRACE AND DIGNITY

Aging is a natural and inevitable part of life, yet it is often accompanied by fears, uncertainties, and societal pressures. However, by embracing the journey of aging with grace and dignity, individuals can cultivate a positive and fulfilling experience that honors their unique journey and contributions. In this article, we explore the concept of aging with grace and dignity, the challenges and opportunities it presents, and strategies for navigating this journey with resilience and purpose.

Shifting Perspectives on Aging

In many cultures, aging is often viewed through a lens of decline and loss, focusing primarily on the changes associated with growing older. However, a shift in perspective is underway, challenging traditional narratives and celebrating the strengths, wisdom, and resilience that come with age. Embracing the journey of aging with grace and dignity involves reframing aging as a time of growth, fulfillment, and continued learning rather than a period of decline and limitations.

Cultivating Self-Acceptance and Self-Compassion

Central to the concept of aging with grace and dignity is the importance of cultivating self-acceptance and self-compassion. As individuals age, they may experience changes in their physical appearance, health, and abilities, which can trigger feelings of insecurity, self-doubt, and inadequacy. By practicing self-compassion and embracing their inherent worth and value, individuals can navigate the challenges of aging with greater resilience and confidence, maintaining a sense of dignity and self-respect.

Building Supportive Networks

Navigating the journey of aging with grace and dignity requires support from family, friends, and the community. Building supportive networks of relationships can provide emotional, practical, and social support that buffers against the challenges of aging and promotes well-being, that might be joining local hobby groups or moving into Aliso Viejo memory care. By fostering connections with others and nurturing meaningful relationships, individuals can cultivate a sense of belonging, connection, and resilience that sustains them through the ups and downs of aging.

Finding Meaning and Purpose

Aging with grace and dignity involves finding meaning and purpose in the later stages of life despite the limitations and challenges that may arise. This may involve exploring new interests, hobbies, and passions, focusing on engaging in activities that bring joy and fulfillment, and nurturing meaningful connections with loved ones and the community. By embracing opportunities for growth, contribution, and self-expression, individuals can cultivate purpose and vitality that enriches their lives and enhances their well-being.

Maintaining Independence and Autonomy

Preserving independence and autonomy is an essential aspect of aging with grace and dignity, allowing individuals to maintain control and make decisions that align with their values and preferences. This may involve planning for the future, accessing supportive services and resources, and advocating for one's needs and rights. By taking an active role in their own care and decision-making, individuals can retain a sense of agency and empowerment that enhances their quality of life and preserves their dignity.

Conclusion

Aging with grace and dignity is about embracing the journey of life with courage, resilience, and self-compassion. By shifting perspectives, cultivating self-acceptance, finding meaning and purpose, maintaining independence and autonomy, and building supportive networks, individuals can navigate the challenges of aging with grace and dignity, embracing the opportunities for growth, connection, and fulfillment that come with age. Ultimately, aging with grace and dignity is about honoring the richness of life's experiences and embracing the journey with open hearts and minds.

REALIZING THE WHOLE SELF: EMPOWERING CHILDREN & TEENS TO BECOME CHAMPIONS OF LIFE

Here is a passage from “Wrestling Through Adversity: Empowering Children, Teens, & Young Adults to Win in Life” — A must-read and insightful book that shares timeless wisdom by Dr. Christine Silverstein

 

 — With the advance of knowledge of neuroscience and the workings of the mind, there are opportunities to combine the best of technology and research on the brain and resilience to take advantage of a fundamental paradigm shift in mental healthcare in the 21st century.

In a paper by Max Bertolero and Danielle Bassett in Scientific American in July 2019 titled, “How Matter Becomes Mind,” the authors reported that there is an overabundance of flexibility in how networks reconfigure themselves in the brain in people with schizophrenia. Auditory hallucinations may result when nodes unexpectedly switch links between speech and auditory modules, resulting in what seems to be voices in one’s head. These findings may become an important factor in understanding the origin and mechanisms of “hearing voices.”

Researchers have identified an autoantibody that appears to cause schizophrenia in some individuals, which was reported by Hiroki Shiwaku et al. on April 19, 2022, in Cell Reports Medicine. The authors stated that their findings may lead to important improvements in the diagnosis and treatment of schizophrenia.

This research adds to the growing body of evidence to improve the lives of those with schizophrenia, but nothing adds more support and more impact than a new movement to shift mainstream psychiatric thinking away from medication and towards greater acceptance and respect, as noted by Daniel Bergner in his May 17, 2022 article in The New York Times “Doctors Gave Her Antipsychotics. She Decided to Live with Her Voices.”

The author’s narrative begins with a young child, Caroline Mazel-Carlton, when she was in daycare and started to hear voices. As she grew older into her diagnosis of schizophrenia, so did the mix of psychotropic pills, including antipsychotics, mood stabilizers, anti-depressants, benzodiazepines, and stimulants. These drugs caused untoward side effects, such as weight gain, a feeling of losing control of her forearms, quivering of extremities, loss of hair, isolation, and a feeling of barely being human. Eventually, Mazel-Carlton spent time on a psychiatric “farm” in Appalachia, where she flushed her pills down the toilet, and her health improved.

When Mazel-Carlton was in her mid-twenties, she became a peer-support specialist at an organization now called the Wildflower Alliance, and she started leading “Hearing Voices Network” support groups. Mazel-Carlton and the Alliance are now at the forefront of a growing effort to thoroughly reform how the field of mental health approaches severe psychiatric conditions, calling for the end of involuntary and coercive treatments.

The World Health Organization (WHO) is now challenging biological psychiatry’s authority and its expertise and insight into the psyche because the medical model leaves those with schizophrenia feeling overwhelmed, disempowered, hopeless, isolated, and stigmatized. At the Alliance, participants are encouraged to speak about the content of their voices so they can attribute meaning to them with people who have similar lived experiences, which is healing for them as humans.

In 2022 Levine, who wrote about how professionals in the medical model traumatize and retraumatize people, perverting healing. With such traumatization, a person feels disconnected from one’s own self, from others, and from other aspects of life, like living in a community.

To begin the healing process, Levine posited, one must reconnect and become more whole. This requires the stripping of power away from disconnecting violators, but the first step of stripping away only opens the door to healing and realizing the whole self. The good news, Levine stated, is that there are many reconnecting paths to wholeness and to healing.

Mind Over Mat

At the beginning of this chapter, we started out on a journey in 1997 from New Jersey to Pennsylvania, when I set out to present a workshop to high school wrestling coaches on peak performance conditioning titled, “Winning the Mental Battle within Your Self.” I encountered many adversities along the way but managed to wrestle through them.

At the time in 1997, neuroscientists had not yet made the discovery of the role of mirror neurons and how children mimic everything adults do, including learning how to smile, how to empathize, and how to wrestle. I taught and used the peak performance techniques I call mindful toughness skillsets and psychodynamically turned anxiety into scoring by mentally rehearsing and mentally recalling past successes to prepare for the workshop presentation.

Descartes hypothesized that the soul communicated with the brain through the pineal gland, a small, pea-shaped structure located near the center of the brain, but modern neuroscience has cast doubt on the idea that there is a single, special location in the brain where the mind interacts with it.

Yet, in contemporary society, we are still treating persons with schizophrenia and other conditions with psychotropic drugs that affect the physical body in such injurious ways, including their psyches and spirits, by demoralizing them, ostracizing them, and alienating them from society, without viewing them as human beings who have potential to learn and grow from their lived experiences and voices from within.

This was the case with Mazel-Carlton who saw a roller derby competition for the first time and decided to focus on training herself to become a high scorer on her team, regardless of her predilection for hearing voices that could have sabotaged her efforts. She set her goals, turned turmoil into determination to achieve success, and where mayhem existed, she marshaled and psychodynamically deployed it into winning. Just like Kurt Angle who won the Gold, Mazel-Carlton had an Expectant Mind. She expected to win, and she did while she wrestled through the adversity called schizophrenia.

The graphic of the “Highway to Success” is a symbolic representation of how I use a whole-brained approach when working with clients. It is based on the results of the split-brain procedure, where subjects’ brains—those with epilepsy—were severed into two parts, and the work of Roger Sperry (1959-1968) and his colleagues whom I learned about in a college course.

What the researchers determined was that the two hemispheres in the brain control vastly different aspects of thought and action, as reinforced by Michael Gazzaniga in his article “The Split Brain Revisited” in Scientific American in July 1998. The left brain is associated with the conscious mind is logical but critical and is dominant in language and speech. The right brain is associated with the subconscious mind that is non-judgmental, playful and excels in visual-motor tasks.

The use of a whole-brained approach is ideal for teenagers and young adults because the linkages in their brains are growing in dimension and density until the age of 25, along with the ability to use imagery and their imaginations, as was explored by Jay Giedd in a June 2015 Scientific American article titled, “The Amazing Teen Brain.” The applications to learning how to use both sides of the brain could be employed therapeutically with someone like Mazel-Carlton, who had perfect college entrance test scores in English and was known as a great storyteller by her younger siblings. These gifts could have been psychodynamically turned into writing a novel or acting on a stage where she vividly tells her stories, so we can all learn from her wisdom and courage.

Just imagine if someone is told over many years that they are ugly, or stupid, or crazy, or bad, what can occur in life with low self-esteem and feeling devalued and worthless? This is something to consider for all adults, parents, teachers, coaches, professionals, and others in authority. That is, what we say, do, feel, or project to young people can have a positive or negative impact on them.

The beauty of learning mental rehearsal—that has been shown scientifically in a September 2014 Headlines article in Scientific American titled, “Why Mental Rehearsals Work”—is using a natural process that is portable and affordable. It saves wear and tear on the physical body while empowering people to win.

Think of how this skill can be taught to teenagers before they are in seclusion rooms in ERs, to allow them the privilege of feeling joy and reaching their potential in life rather than ending it by suicide.

On Amazon!

EMOTIONAL HEALING WITH CRYSTALS

Messages and Insights from Interview with Uma Silbey

Much of crystal work is connected to pure awareness.

Crystal work is about linking all the subtle bodies and the physical body, the Earth, and so forth. Ultimately, wholeness. When body and mind are in alignment, you are in a state of total relaxation. It is not that you are going to be a ragdoll, but balance is relaxing. In addition, both are one.

When we are in balance, relaxed, and grounded in the earth. Our body and mind are connected, and we bring that energy down. In crystal healing, what we do is to set the conditions and the spirit heals. That is spirit and healing together. The whole thing is spiritual without using the words. You do not even have to think of it that way.

It was after years of working with yoga, meditation, and energy that I discovered crystal quartz. When I picked up my first crystal, I could feel the vibration quite clearly, and I knew I had to work with them. If you are open, an internal river of knowledge and information just flows through you.

 

Working with crystals helps you recognize impediments. It facilitates an energetic change.

 

At our essence, we are vibration. Everything vibrates at its rate. When you work with crystals, you can learn to feel it and sense it. Working with crystals, you make a vibrational change. It will make a physical, mental, and emotional change in some way that is appropriate, although it might not be what you think is the right way.

 

A vibrational change is appropriate in that it would be the deepest, truest healing. Even dying, maybe the deepest healing at that moment. In some way, we let go of our ideas of ourselves.

With the crystals, you become more sensitive as you work with them. You do not even need them. You can visualize a crystal and have its energetic work.

 

Having crystals makes things easier. Each stone has its quality, which you learn to sense. If you want to wear a crystal on your heart chakra, you cannot just hold it there all day. However, crystal bracelets and rings deal with the energy channels, as an example.

Working with patterns on the body involves sacred geometry.

I love being in the studio and all my music, I try to open the heart to go up in the heavens but come back in the heart. This combination of crystals and music amazes me. In shamanic healing, you may use your stones, or drums, or make sounds, and you activate that stone and then send it where it needs to go.

 

There are surface emotions that pass easily if they are painful and you do not like them. Beneath those surface emotions are others that support them. Underneath that, another layer, and you go down, you go down until you come to these core, important wounds. With crystals, you work first with anxiety and depression, until you get to the original event, and you can reframe it and learn a lot. You have to do it very skillfully and gently.

 

I think most healers have a background of pain in our past. We become emotional experts because we are very emotional. That has served us as painful as it was.

I used to kind of push away all my past of pain. I used to try to ignore and not tell anybody. However, you cannot ignore it because it lodges in your body. You have repetitive thoughts that are annoying at best. We do try to push them down because it is painful and it hurts.

 

You will know that crystal healing is working because you will be happier when it is working. I believe this is about crystals helping us with healing, emotional healing specifically.

 

All that exists is essentially space, a limitless space before awareness and beingness. This state cannot be mentally understood or explained, as it has no form, no beginning nor end. As manifestation comes into being from the formless state, it expresses itself as vibration.

 

The areas in your bodies, from the etheric to the physical, are clenched and holding these things. When you get that spacious awareness, your body tends to align, especially if you breathe.

 

As you align, the things that were tied to misalignment will be released. Moreover, when you are in a place of spaciousness, it is like the ultimate feeling of safety.

When working with the stones, you are aligned, grounded into the earth, and aligned up in the heavens for lack of words. Then, information comes and expresses itself. It just comes through. You need just to be aware. You are not being something, no words, but you can be in that space.

 

Crystals absorb energy. They absorb it, they magnify, they help transmit, and they transmute. You can be conscious of being aware. Then you say, “I am aware”. However, who is the “I am”? What are you referring? It is not the body or the mind. What is this “I”? Finally, you circle back to “I am, just awareness”. Who is aware of “I am”? It is a good meditation to do.

 

If you are aware of yourself, there is still duality. There is still someone being aware. When you are pure awareness, there is no one being aware. There is just awareness. We changed our point of reference.

 

No matter where you are, we are always here now, be here.

 

Many contemplation sentences are meditations in themselves. It is all about energy. Whenever you are doing any energy work, particularly healing work, it is important to stay grounded in the earth. I use the analogy of a tree and its high branches. It will fall over unless it also has deep roots.

 

What is the placebo effect? If you believe that something will happen, it will tend to happen. Our thoughts are powerful, that being one clear example. Therefore, part of crystal working is that when a stone does things, definite subtle energy shifts are going on, and there is the placebo effect.

 

If you expect that the healing will work, it will work a lot better than if you think this is not going to work. When you are actively resisting it, you cannot remit those energetic pathways.

 

Many times, we resist healing because we are afraid of emotional pain. We do not like pain. We will do a lot to avoid pain. It is a natural reaction. It is where relaxing, breathing, visualization, and all these ways help cushion, protect, and nurture you so that you can explore the pain at your own pace. I do not recommend rushing any of it.

 

Rose quartz is a heart stone that helps open the heart chakra. It is also a relaxing stone. If someone has the throat blocked, you rub energetically a rose quartz to release the blockage, and then you use your bluestone.

 

Non-judgmental and complete listening to another person is emotionally healing just in itself.

 

When you listen to someone, you do not make any decisions or judgments. Although it may react places in your body or you might just notice that, bring your attention back to the listening. Very few people listen to one another. Moreover, it is an amazing thing to have someone just listen to you.

 

When you have an intense emotion, like anger, there is no separation between you and the anger. A way to deal with it is by asking yourself, “Who is it that's angry?” You do not want to check out. You want to honor that emotion because it is expressing something probably that is out of balance.

 

The ability to hear the crystal is what underlines successful crystal healing work.

 

There is an inner hearing, like a strong intuitive sense. It has a meditate meditation. It is like, how do we hear? Where do I hear? In addition, focus on that hearing and then who is it that hears? The ears are doing something, but there is someone who hears.

 

“May golden healing light from the most high heavenly spirit; pour through your crown center, to fill your heart with petals of wisdom that flower in the heart of your being. May you be healed.”

ON AMAZON!

HOW TO MANAGE STRESS AND PROMOTE WELL-BEING DURING PREGNANCY

HOW TO MANAGE STRESS AND PROMOTE WELL-BEING DURING PREGNANCY

 

Pregnancy is a stressful time, especially if it is your first pregnancy or if complications meant that previous pregnancies did not go to full term. To ensure that you look after yourself and your baby, you need to find ways to reduce these stress levels as much as possible and promote a sense of well-being.

Of course, with everything else that is going on, this might seem easier said than done, but there are some key areas you can look at to help achieve this. These combine both emotional and practical elements, which could give you a head start that can keep stress at bay.

Here is a guide on how to manage stress and promote well-being during pregnancy.

1. Get the appropriate exercise, rest, and relaxation

Although exercise may have been a key part of keeping stress to a minimum prior to pregnancy, now you should only undertake exercise that your doctor has approved. This might include walking or some specialist exercises such as prenatal yoga.

You will also need to rest more and do what you can to get enough sleep. The amount of sleep that you will need is likely to increase, so you might need to augment any you get at night with daytime naps if possible. Part of this new regime will include finding comfortable sleeping positions and support as your body changes shape.

If you haven’t got any relaxation techniques that you have previously used, then you might want to explore meditation as a first port of call. There are a huge number of resources online to aid you with this, and they also cover subjects such as deep breathing or visualizing a calm environment. You might also choose to explore more physical methods including massage, although again, you will have to seek medical advice as to which type of massage you should have.

2. Find the right balance between practicality and positivity

While you might be of the opinion that the best way to avoid stress is to only expose yourself to positive news and avoid stressful situations, this might not provide you with the best outcome, as there are always unknowns in any new situation, and educating yourself about those might relieve stress more than ignoring the facts. For instance, understanding the pregnancy process, labor, and delivery might allow you to prepare yourself for the event. As part of this, though, you should also understand possible complications that could occur and where to get support in these instances.

If these complications occur due to medical negligence, then you will need to contact a birth injury attorney to ensure that you have the financial means to get the right people involved as soon as possible. Knowing that you have the support if a problem occurs can give you peace of mind and lower your stress levels as a result.

3. Get support

As well as legal support, you will also need emotional support from friends, family, and your partner if you have one. In addition to this, there are going to be other pregnant women you can communicate with at prenatal groups or in chat rooms and forums online. This gives you access to a wealth of experience and advice that can fill in any gaps left by those closest to you.

Check out Intellectual & Developmental Disabilities

Written by Atil Kum

ALLEVIATING PRESSURE: HOW INFLATABLE CHAIRS REDUCE THE RISK OF PRESSURE ULCERS

Pressure ulcers, also known as bedsores, are a common concern for individuals who spend extended periods in a seated position. These ulcers can be painful, debilitating, and even lead to serious complications. However, innovative solutions such as inflatable chairs have emerged as a potential aid in alleviating pressure and reducing the risk of pressure ulcers.

 

This article will explore the benefits of inflatable chairs in pressure injury prevention, highlighting their role in providing comfort, distributing pressure, and enhancing overall well-being.

 

UNDERSTANDING PRESSURE ULCERS

Pressure ulcers are localized injuries when sustained pressure on the skin restricts blood flow to a particular area. This lack of blood flow can lead to tissue damage, which progresses to the formation of pressure ulcers. Common areas affected include bony prominences, such as the buttocks, hips, heels, and shoulders.

 

THE ROLE OF INFLATABLE CHAIRS

1.    Pressure Redistribution: Inflatable chairs are designed to distribute pressure more evenly across the seated surface. These chairs often feature adjustable air chambers or cushions that can be inflated or deflated to accommodate individual preferences and body contours. By dynamically adjusting the air pressure, inflatable chairs help reduce pressure concentration in vulnerable areas, thus minimizing the risk of pressure ulcers.

 

2.    Customised Comfort: The full range of air comfort chairs allow users to customize their seating experience for optimal comfort. Individuals can adjust the firmness and support levels of the chair to suit their unique needs. This adaptability helps alleviate discomfort and reduces the likelihood of prolonged pressure on any single area, decreasing the risk of pressure ulcers.

 

3.    Moisture Control: Another crucial aspect of pressure ulcer prevention is managing moisture buildup. Inflatable chairs often incorporate materials that allow for breathability and moisture-wicking properties, helping to keep the skin dry and reducing the risk of skin breakdown. By addressing moisture-related concerns, inflatable chairs contribute to overall skin health and pressure ulcer prevention.

 

4.    Portability and Versatility: Inflatable chairs are highly portable, making them suitable for various settings. They can be used at home, in healthcare facilities, or during travel, providing individuals with consistent pressure relief and comfort wherever they go. This versatility ensures that individuals at risk of pressure ulcers can always access preventive measures.

 

TIPS FOR USING INFLATABLE CHAIRS EFFECTIVELY

 

1.    Proper Positioning: Correct positioning is essential to maximize the benefits of inflatable chairs. Individuals should ensure that their weight is evenly distributed across the chair's surface and that bony prominences are adequately cushioned. Regular adjustments and monitoring of seating positions are recommended to prevent prolonged pressure on any specific area.

 

2.    Regular Movement and Shifts: While inflatable chairs aid in pressure redistribution, it is crucial to remember the importance of regular movement and positional changes. Encouraging individuals to shift their weight and adjust their posture periodically helps alleviate pressure and improves blood circulation, reducing the risk of pressure ulcers.

 

3.    Skin Care Routine: Maintaining good skin hygiene and implementing a comprehensive skincare routine is essential. Regularly inspecting the skin for any signs of redness or breakdown, keeping the skin clean and moisturized, and using appropriate pressure-relieving cushions or overlays in conjunction with inflatable chairs can significantly contribute to preventing pressure ulcers.

 

Conclusion

Inflatable chairs have emerged as a valuable tool in preventing and managing pressure ulcers. However, it is important to remember that inflatable chairs are just one aspect of pressure ulcer prevention, and a holistic approach, including proper positioning, regular movement, and skincare, should be implemented.

THE HEALTH BENEFITS OF HAVING INDOOR PLANTS

In today’s fast-paced digital world, we can often feel disconnected from nature. However, there is a simple and beautiful way to bring the outdoors in - indoor plants! They do more than just brighten up a room or provide a touch of greenery amidst the urban concrete jungle. Indoor plants have a myriad of health benefits too, some of which you might not even be aware of. 

Here are 15 health benefits of having indoor plants, proving that bringing nature indoors is not just aesthetically pleasing, but beneficial to our health as well.

Improves Air Quality

The first and most well-known health benefit of indoor plants is their ability to improve air quality. Through the process of photosynthesis, plants absorb carbon dioxide and release oxygen, creating a fresh and healthy environment within your home or office. 

Some plants, like the snake plant and spider plant, even work overtime by filtering harmful toxins such as benzene and formaldehyde from the air. You can easily get these plants from a reliable plant delivery company, and start reaping the benefits of cleaner air.

Reduces Stress And Anxiety

A number of studies have shown that being around plants can significantly lower feelings of stress and anxiety. The calming influence of nature, even in small indoor doses, can have a profound impact on our mental health. This is particularly helpful in office environments where stress levels can run high. A simple potted plant on your desk can act as a natural stress-buster.

Increases Productivity And Concentration

Green is a color often associated with productivity, and there’s some truth behind this. Research has shown that having indoor plants can boost your concentration, productivity, and even your creativity. The sight of plants can stimulate your mind and keep it focused, improving your work or study output.

Helps Improve Sleep

One of the most unexpected yet pleasing benefits of having indoor plants is their role in promoting better sleep. Some plants, like soothing lavender and jasmine, are renowned for their sleep-inducing properties. They achieve this through the release of calming scents that can lower heart rate, blood pressure, and stress levels - all of which are key elements in facilitating sound sleep.

Notably, these types of plants produce oxygen primarily at night. While all plants produce oxygen during the day, specific varieties, like the snake plant and orchids, continue this process when the sun goes down. This increase in oxygen level at night can improve the overall air quality in the room, making it an environment conducive to restful sleep.

Boosts Humidity

Indoor plants also naturally increase humidity levels by releasing moisture vapor into the air. This can help in environments where air conditioning or heating can make the air dry, causing discomfort and dry skin. Plants like the Boston fern are excellent at boosting humidity indoors.

Promotes Healing

You might have noticed that hospitals often have indoor plants. This is because certain plants can contribute to faster recovery. The presence of plants in a room has been linked to lower blood pressure, less need for pain medication, and shorter recovery times, especially in post-surgical patients.

Improves Mental Well-Being

Aside from the physical health benefits, having indoor plants can also contribute to your mental well-being. Taking care of plants can give a sense of purpose and act as a form of therapy. Also, the feeling of satisfaction as you see your plants grow and thrive is immeasurable.

Encourages Mindfulness And Relaxation

Tending to your indoor plants can be a form of mindfulness practice. The simple act of watering, pruning, or just observing your plants can keep you anchored in the present moment, promoting relaxation and reducing stress.

Enhances Memory And Concentration

Indoor plants can also have a positive effect on your memory and attention span. Being around nature, even indoors, can help improve memory performance and attention span by 20%, according to a study by the University of Michigan.

Natural Noise Buffer

Indoor plants can serve as natural noise buffers. They can reduce background noise levels by absorbing and reflecting background sounds. This can be particularly useful if you live in a busy city or near a busy street, making your home or office a more serene and tranquil place.

Boosts Immunity

Many indoor plants have antibacterial properties. For instance, the Snake Plant, also known as Mother-In-Law’s Tongue, emits oxygen while also filtering toxins from the air, thereby improving overall air quality. This can help to boost your immune system, keeping you healthier.

Fosters A Positive Outlook

Surrounding yourself with plants can help foster a positive outlook on life. Studies have found that nature can boost our mood and make us feel more optimistic and refreshed. The simple act of nurturing a plant can also give us a sense of achievement and satisfaction, promoting a more positive mental attitude.

Enhances Cognitive Function

Indoor plants can also enhance cognitive function. A study from the Royal College of Agriculture in Cirencester, England, found that students demonstrated 70% greater attentiveness when they were taught in rooms containing plants. This is thought to be due to the plant's ability to control humidity levels and reduce CO2, improving concentration and alertness.

Aids In Faster Recovery From Illness

Exposure to greenery and nature has been shown to aid in recovery from illness and surgery. 

The positive psychological effects of having plants around contribute to a general feeling of well-being, which can help speed up recovery processes. This is why many hospitals and health facilities incorporate plants and green spaces into their decor.

Creates A Healthy And Sustainable Environment

Lastly, keeping indoor plants is a sustainable way to keep your environment healthy. By filtering air and requiring minimal care, they're a great eco-friendly choice. This also offers a chance to educate children about nature, nurturing, and sustainability.

In Conclusion

The simple act of adding indoor plants to your home or workspace can have profound effects on your physical and mental well-being. They are not only a joy to look at but also hard-working, silently improving our health in numerous ways. With a multitude of benefits and endless varieties to choose from, there’s a perfect plant for everyone. Start your journey towards a healthier, greener lifestyle today by adding some indoor plants to your surroundings. You will not only have a more beautiful living space but also a healthier environment to thrive in.

Written by Kyla Stewart

5 WAYS TO IMPROVE YOUR SLEEP QUALITY

Sleep quality determines how satisfying your sleep is. Good sleep quality is characterized by falling asleep immediately after you get to bed (within 30 or fewer minutes), sleeping through the night and not waking up more than once a night, having the ability to sleep for hours advocated for your age group, falling back asleep in 20 minutes in case you wake up, and feeling rested, energized, and restored after getting up in the morning.

Poor sleep hygiene, anxiety and stress, chronic health issues, undiagnosed sleep disorders, and sleep apnea may contribute to your low sleep quality. Finding methods to improve it can help boost overall health. This post discusses five ways to improve your sleep quality.

1.   Use Delta-8

Based on why you're unable to sleep, delta-8 products can help you sleep. Its calming effects help reduce the anxiety and stress that causes sleepless nights, resulting in deep, revitalizing sleep. Delta-8 activates the brain neurotransmitters responsible for promoting consistent sleep patterns. If you suffer from common sleep disorders like insomnia, Delta-8 THC products can help you fall asleep sooner and boost overall sleep quality. They can also help relieve pain, reduce inflammation, and lower anxiety, which may cause sleepless nights.

When using delta-8 for sleep, take it 30 minutes to one hour before bedtime and leverage the best consumption option based on your preference and needs. You can also add delta-8 to other substances or products that promote sleep to facilitate sleep and relaxation.

2.   Create a sleep schedule and follow it consistently

Following a sleep routine consistently enables you to get enough quality sleep, making you feel refreshed after waking up. This helps maintain a healthy weight and reduces the possibility of developing chronic health conditions. When you actively cultivate a healthy sleep schedule, consistently getting the quality sleep you require becomes easier. A good sleep schedule should include ideal bedtime and wake-up times. To maximize your sleep routine, remain consistent daily, and give yourself around seven to nine sleep hours.

3.   Be careful with daytime napping

Napping helps one relax, reduce fatigue, boost mood, increase concentration, and improve performance. However, napping at the wrong time or for extended periods can negatively impact your sleep quality. If possible, avoid daytime napping. However, if you must nap, keep it short and sleep in early afternoons to prevent interference with your nighttime sleep. Make your napping environment restful by ensuring that it's dark and quiet, has few distractions, and the temperature is comfortable.

4.   Exercise regularly

Regular workouts are an excellent way to boost your sleep health. Exercising reduces stress, develops a complete sleep-wake cycle, relieves sleep disorder symptoms, makes you fall asleep faster, and enhances sleep quality. Working out helps you sleep better by releasing endorphins to ease and prevent sleep issues, reducing daytime sleepiness, and improving slow-wave sleep.

5.   Focus on what you eat or drink

Avoid over-eating before bedtime or sleeping hungry to prevent sleep loss. Don't take large or heavy meals a few hours before bed because it may cause discomfort, keeping you awake longer. Avoid caffeine or nicotine close to bedtime as their stimulating effects take time to wear off, which can interfere with your sleep.

Endnote

Quality sleep promotes overall health and well-being. Applying these tips can help improve your sleep quality.

 

 

Written by: Patricia Lee 

EXPLORING KRATOM: WHAT IS IT, AND HOW DOES IT WORK?

Kratom is a plant-based supplement that has taken the health and wellness world by storm in recent years. Originating from the evergreen coffee trees of Southeast Asia, kratom has long been used for ceremonial and medicinal purposes among indigenous cultures in its native region. Today, kratom continues to grow in popularity, but with newfound fame comes many questions about what it is, how it works, and if it’s safe.

In this article, we will unravel these mysteries by taking a closer look at what kratom is, how you can use it safely and effectively as part of your daily routine, and explore some popular applications of this versatile supplement.

What Is Kratom, And Where Does It Come From?

Kratom, also known as Mitragyna speciosa, is an evergreen tree native to Southeast Asia. It belongs to the Rubiaceae family, which includes coffee and gardenia, among other plants. Kratom leaves contain alkaloids that act on various receptors in the brain to produce a range of different effects. The plant has been used for centuries by indigenous people in Thailand, Malaysia, Indonesia, and Papua New Guinea as part of traditional medicines and ceremonies.

Kratom leaves are dried and ground into powder or encapsulated for easy consumption. Many kratom strains are available today, ranging from mild stimulants to more sedative varieties such as Bali Red Vein and Maeng Da Thai White Vein. Users can order kratom online or in certain health food stores and head shops.

 

How Does Kratom Work?

Kratom targets a range of brain receptors, including those that respond to opiates like morphine and codeine. This action causes the pharmacological effect of kratom, which can be stimulating or sedating depending on the strain and dosage taken. At low doses, users may experience improved alertness, focus, and energy levels; at higher doses, sedation is more likely as the opioid-like effects become more pronounced.

The alkaloid content of different kratom strains also varies, with some providing milder than others. White veins are considered the most stimulating, while red veins are more sedating.

What Are The Benefits Of Kratom?

Kratom has many potential benefits for those who use it responsibly and appropriately. Its stimulant effects can help users focus and have improved energy levels throughout the day, which can benefit work or study. It can also give users an overall sense of well-being due to its effects on mood-enhancing hormones such as serotonin and dopamine.

For those seeking relief from chronic pain or muscle tension, kratom can provide an effective natural alternative or supplement to traditional pharmaceuticals; however, it should not be used as a standalone treatment for any medical condition. Many people with insomnia find that taking kratom in the evening can help them relax and fall asleep more easily.

 

Can I Order Kratom Online?

Yes, you can order kratom online from many reputable vendors. Before ordering, it’s essential to research the different strains available and decide which one is best for your individual needs. Be sure to also read customer reviews before purchasing to know it’s safe and reliable. It is also vital to purchase from a vendor who tests their products for quality and consistency to ensure that your kratom is safe and effective.

 

What Risks Are Associated With Kratom Use, And How Can They Be Minimized?

Kratom can be dangerous in excessive doses or without the proper guidance. It is essential to start with a low dose and gradually increase it over time to find the optimal level for you. It’s also important to note that kratom should not be combined with alcohol, prescription medications, or other drugs, as this can lead to severe and potentially life-threatening side effects. Additionally, long-term use of kratom may lead to addiction and withdrawal symptoms, so caution should be taken when using it regularly.

 

Who Should Avoid Using Kratom, And Why?

Those with a history of addiction or mental health issues, as well as pregnant and breastfeeding women, should avoid using kratom as there is not enough research to determine the safety of its use in these populations. Additionally, users should be aware that kratom has the potential to cause drowsiness and impaired judgment, so it should not be used before driving or operating machinery.

 

How Can You Find The Correct Dose Of Kratom For You, And What Should You Watch Out For When Taking It?

To find the correct dose of kratom for you, it is essential to start with a low dose and gradually increase it. It’s important to pay attention to the effects that you experience to determine the optimal dose for your individual needs. When taking kratom, stay hydrated, as it can cause dehydration, and monitor your heart rate, as some strains can increase this. Additionally, it’s important not to combine kratom with alcohol or other drugs, as this can lead to serious side effects.

 

Conclusion

Kratom is an herbal supplement with many potential benefits; however, it is essential to use it responsibly and appropriately to ensure safety. Those interested in trying kratom should start with a low dose and gradually increase it over time to find their optimal level. It’s also important to order from reliable vendors who test their products for quality and consistency.

Additionally, users should be aware of the risks associated with its use, such as addiction, drowsiness, impaired judgment, and dehydration. By using kratom responsibly and appropriately, users can potentially experience the positive effects that this herbal supplement has to offer.

Written by Boris Dzhingarov

5 THINGS THAT COULD BE AFFECTING YOUR HEARING

With today's busy schedules, many people struggle to keep up with their health needs. From annual checkups with your primary doctor to having your hearing tested, many fall behind in the things that really matter to their overall health.

Along with natural aging, there are many reasons why your hearing may be impaired. If it has been a gradual decline, it can often be a problem that goes unnoticed until it becomes a hassle. Asking people to repeat themselves and straining to hear are two of the most common signs of hearing impairment.

Hearing problems don’t always have to be permanent or require a hearing aid. In some cases, it may be allergies that make you lose hearing in one or both of your ears. Let’s take a closer look at a few of the things that could affect your ability to hear correctly.

Convertibles

The summer is a great time to take your convertible for a ride down country or city roads. While a trip like this might seem lovely, it has some hearing risks. The sound levels that drivers were exposed to in most cases were between 88 and 90 decibels. An average conversation usually occurs at 50 to 60 decibels. Exposure to 85 decibels for a prolonged period can cause hearing loss, so this riding with the top down should be enjoyed only occasionally.

Headphones

The act of listening to music through your smartphone or stereo is not harmful in itself. However, there is a risk of damage occurring due to long-term exposure to loud music. Typically, people are more likely to set their device to a louder volume setting when they use earbuds that don't block background noise. Experiencing loud music over a prolonged period of time was not meant to be healthy for our ears.

Urban Noise

The noise levels on a busy street in a big city can reach as high as 100 decibels at times. There is a high possibility that the noise level will be even higher if an ambulance passes by or a police siren starts wailing. Those who live in cities are exposed to these sounds daily and can prevent hearing loss by wearing earplugs and getting regular hearing testing to keep up to date with the problem.

Televisions

If you have to shout to be heard while the TV is on, it’s likely too loud. Hearing aids can improve your hearing, rather than having you resort to turning up the volume. This will benefit your neighbors as well as your ears.

Smoking

Smoking is unhealthy for your lungs, but it can affect your hearing as well. A good blood flow to the cochlea is essential for the proper functioning of our hearing system. As a result of smoking tobacco, blood flow is restricted. The cumulative damage caused by smoking cigarettes may not be permanent, but it can affect you over time. This is yet another reason to quit.

If you feel that your hearing is not what it used to be, the best advice is to see a doctor at ArabiaMD immediately. Before you worry about permanent hearing loss, remember that common hearing causes could be part of your problem.

HOW CAN WOMEN FEEL INNER PEACE BY PRACTICING HEALING AND YOGA

Yoga is a group of mental, spiritual, and physical practices that promote physical and psychological well-being. As practiced in the United States, yoga emphasizes meditation (dyana), breathing techniques (pranayama), and physical postures (asanas).

Regular healing and yoga practice bring about physical benefits such as increased flexibility, improved respiration, and increased muscle strength, and psychological benefits such as reduced stress, improved sleep, and relief from depression and anxiety. But that is not all; yoga also helps individuals feel inner peace a. Many women find that with these benefits also comes the unexpected benefit of improved sexual health. 

Below, we discuss how practicing healing and yoga can help women feel inner peace and improve their sexual health. 

How Practicing Healing and Yoga Improves Women’s Sexual Health

If your time in bed with your significant other is a little lackluster, practicing healing and yoga may be what you need to breathe new life into your sex life. Here is how healing and yoga help improve women’s sexual health.

Reduce Stress and Fatigue

Feeling stressed and tired can put you “out of the mood” like nothing else can. Practicing healing and yoga reduces stress and, like other forms of exercise, gives you more energy.

Be in the Present

Healing through a Yoga practice can help improve a women’s sexual health by keeping you mindful. Mindfulness keeps you in the present. You are more fully engaged in sexual activity when your mind is present, obviously not thinking about the kids, the laundry, and the world.  This is not always easy to achieve. If your thoughts do drift to other things during sex, yoga can teach you techniques to help keep you present.

Improve Your Body Image

Feeling good about and being comfortable in your body is one of the main contributors to healthy sex life. 

When you practice healing and yoga, you familiarize yourself with your body on an intimate level. At the same time, you develop strength and muscle tone, so you will look better and feel better about yourself.

Increase Your Body Awareness

Yoga poses such as the child’s pose, cat pose, and happy baby require you to move your body in specific ways and teach you how to move certain parts of your body while others remain still. With time, you become more in tune with your body.

Increase Your Control, Sensitivity, and Flexibility

Most yoga poses can increase your flexibility, especially yoga poses like the happy baby.  The Happy Baby pose is an excellent beginner pose. This pose can stretch the inner thighs, hamstrings, and groin.  It can also release the tightness in the hips and back. These poses can help you gain more motion and, improve blood flow and circulation through the pelvis. Increased blood flow is so important to pelvic health.

Let me say this another way…

Increased blood flow to the pelvic region may help reduce sexual pain.

Some common problems that Women may experience as sexual dysfunctions include

●      Pain during intercourse;

●      A lack of desire for sex;

A Healing and yoga practice may significantly improve your arousal level and thus your level of lubrication.  Incorporating healing and yoga into your daily routine also increase your desire for sex as you might feel more energized, and feel better about your body. 

May Relieve Sexual Difficulties

Practicing more advanced specific yoga poses like the moola bandha may help relieve sexual difficulties in women and thus may improve a  women’s sexual health. Moola bandha can be likened to Kegel exercises, which can help strengthen the muscles of the pelvic floor.

Actually, many sex therapy centers recommend the moola bandha pose to help women become more self-aware, thus improving sexual desire and sexual experience.  

— How Practicing Healing and Yoga Helps Women Feel Inner Peace 

If you are looking to find inner peace, here is how practicing healing and yoga can help you:

Helps Relieve Daily Stress

A Healing and Yoga practice teaches you to pause, be honest with your body and yourself, and live in the moment. Once you start practicing healing and yoga, you do not stop encountering stressful situations, but your perception of stress changes completely. 

You become more aware of how you react to stressful situations, and you begin to accept things as they are. The inner peace that healing and yoga bring helps rid the exhaustion, chaos, and frustration that commonly flood the mind. 

Ridding the mind and body of stress will help you achieve inner peace and prevent you from spreading negativity to those around you.

Heightens Intuition

Yoga allows you to find answers to daily problems from within. Not only does this enhance the development of internal intuition, but it also helps you make decisions that unite your mind and heart. 

In modern society, our voices and opinions can be drowned out by others’ voices and opinions. By practicing healing and yoga, you can achieve heightened intuition that can help you make decisions that are reflective of who you are, helping you achieve inner peace. 

Enhances Circulation

The circulatory system is one of the most important body systems, as it helps keep your heart and blood vessels strong. Healing and yoga stretch your muscles and get your blood flowing to all parts of the body. 

The more you practice healing and yoga, the more you will be able to hold poses longer (a sign of improved circulation) and feel more at peace when doing the different poses. 

Provides Discipline

Most people have a negative perception of the word “discipline” and associate it with a type of punishment. Healing and yoga give the word “discipline” a new meaning. 

Practicing healing and yoga naturally teaches you about commitment and enables a sort of discipline. You get a newfound will to improve on the progress you made during practice, which can only be achieved through discipline. 

Discipline in healing and yoga is not forced. Instead, discipline is something that is cultivated with practice and trickles into other areas of your life, helping you become well-rounded. As a well-rounded individual, you will make better decisions that will give you inner peace. 

Regulates Breathing and Attention

Healing and yoga regulate breathing and attention, lowers anxiety and stress, and regulate parasympathetic nervous activity by activating the part of the nervous system that tells your body to pause, relax, and rest. 

These effects are associated with improvements in breathing and attention, and when you can breathe better and give all your attention to the tasks you want to complete, you are more likely to feel inner peace since your mind will be in a relaxed state. 

Healing and yoga are practices that can be traced back to 1,500 B.C. Since then, it has been used to help people with different types of mental conditions such as depression and physical conditions such as arthritis. 

But that is not all. Healing and yoga also improve women’s sexual health by countering stress and fatigue, improving body image, and heightening body awareness.

Adopt Regular Healing and Yoga Practices for a Better Life

If you are looking to feel inner peace, you can achieve this goal through regular healing and yoga practice. At the same time, if you are looking to breathe new life into your sex life, yoga may also be helpful.

Written by Jane Silverstein. Jane is the owner of Soul Source Therapeutic Devices located in Los Angeles. She is committed to women’s health issues and to helping women worldwide regain and/ or maintain their sexual health. She is passionate about helping others and has always been involved in a multitude of charitable causes.

Written by Jane Silverstein. Jane is the owner of Soul Source Therapeutic Devices located in Los Angeles. She is committed to women’s health issues and to helping women worldwide regain and/ or maintain their sexual health. She is passionate about helping others and has always been involved in a multitude of charitable causes.

BREATHING BETTER — LIVING HEALTHIER

A NOTE OF APPRECIATION!

I recently had Darren Lopez on my podcast show. He is a wonderful human being who deeply cares about helping others live their best lives.

In that interview, Darren introduced me to a nasal spray that made my husband’s life much healthier! He has been dealing with allergies for years. The first time my husband used the nasal spray he felt incredible relief and breathing became instantly easier for him! In addition to breathing better anywhere he goes, this amazing nasal spray is also helping him sleep deeper! Thank you so much, Darren!!!

— WHAT CAN BE-ONGUARD NOSE SPRAY DO?

Just like washing our hands, washing out our nose and upper airways often with Be-OnGuard Nose Spray can be vital at getting the upper airway to function at the highest level. I know from firsthand experience that keeping these passages clean has many benefits.

— UNDERSTANDING THE NOSE AND WHY YOU NEED TO KEEP THE NOSE CLEAN WITH BE-ONGUARD NASAL SPRAY

The nose and upper airway are an amazing part of your body. They are the first filter your body uses to clean the air you breathe. The nose is so good at cleaning the air that it will pick up allergens and pathogens by catching them in the mucous. This helps to protect our bodies from becoming sick from these diseases.

But like all filters, if we don’t clean them out, they will continue to build up with dirt and debris. What happens to our car’s engine when the air filter fills up with dirt and debris? It doesn’t run as well because it can’t get enough clean air. With our cars, we can just change out the air filter. We can’t do that with our nasal airways.

Would you let your car run on a dirty air filter? Of Course Not, you Replace it. You can naturally help your body function better by keeping your nose filter clean.

— NATURAL REMEDY

Be-OnGuard Nose Spray is a combination of patented mineral oxides that harnes the power of oxygen and hydrogen peroxide to naturally battle viruses, bacteria, nasal dryness, inflammation and existing viral and bacteria load. It is safe to use daily and multiple times a day.  There is no age limit. 

— HOW TO USE BE-ONGUARD NASAL SPRAY FOR BEST RESULTS?

First thing in the morning, insert the Nasal Spray tip into each nostril and fully pull back the trigger once or twice.  Try to avoid blowing your nose for 5 to 10 minutes after you use it.  Repeat as needed through the day.

AVAILABLE ON AMAZON!

5 HEALTH BENEFITS OF SPENDING TIME IN NATURE DURING ADDICTION RECOVERY

The natural environment has a pure and healing quality to it. 

Just imagine you are hiking across the mountains on a cool October morning. 

You are sitting on the beach, watching the waves pound the sand, or just looking up at the starry night sky. 

These visuals elicit strong emotions in us.

The theory behind nature therapy for depression and drug addiction is that spending time outside can help you recover more quickly. So if you're trying to overcome a drug or alcohol addiction, nature could be the perfect remedy.

Ascendant, a popular New York rehabilitation center, states the benefits of spending time in nature during addiction recovery, which is why they have included nature therapy in their treatment approach.

Why Should You Spend Time In Nature During Addiction Recovery?

Spending time in nature to recover from drug addiction can have great benefits and help you focus on healthy living and sobriety. Once you plan some activities outside, you can identify how they help you stay sober during addiction recovery:

1: Strengthens Immune System

Nature aids in strengthening our immune systems, which might be impaired as a result of addiction.

Going outside will provide your body with Vitamin D, essential for your immunity. People who don't receive enough vitamin D are more likely to get sick, develop diabetes, develop atrophic arthritis, and develop heart disease.

A person's immune system is also vulnerable to the same risks if they spend all of their time indoors. 

The body cannot create a new form of reaction without experiencing the outside world and meeting new people. As a result, spending time outside and in nature will significantly aid in the development of your immunity during your addiction recovery.

2: Improves Sleep

It is prevalent for people in recovery from addiction to lose sleep.

However, because you are burning up your energy, indulging in outdoor activities in nature that make your heart pulse faster can help with sleeplessness. As a result, you're more likely to feel tired and sleepy

A good night's sleep is also essential for keeping a healthy lifestyle. 

Unfortunately, almost everyone has fallen victim to a faulty sleeping system at some point in their lives. 

Spending too much time indoors, in front of artificial light from TVs and computer screens might disrupt your sleeping cycles. The simplest solution is to spend more time outside. Going outside, especially in the early morning sunshine, can help you find your natural daily rhythm.

3: Manages Anxiety And Stress

Nature assists us in coping with stress and worry. Stress is processed differently in the body when you are surrounded by nature, and it becomes more bearable. 

Even the scenery outside your window can help you calm your mind because seeing green instead of a screen is always a good idea to reduce stress and manage anxiety. 

Nature can help us relax and think more creatively, just as it can help us relax and think more creatively. 

Take your diary outside and write poetry while relaxing in nature if you enjoy reading and writing. Another advantage of the outdoors in addiction therapy is mental serenity and new coping skills.

4: Improves Focus

Staying outside and being surrounded by vegetation will also help you concentrate. 

Even looking at greenery for 40 seconds, whether in an urban or natural setting, can boost our focus, which is beneficial for addiction treatment.

You can also employ mindfulness to help you focus on the sights, sounds, and smells while also generating sentiments and excitement. Additionally, because spending time outside refreshes one's mind, it can increase one's function and problem-solving abilities.

Hence, when you are in addiction recovery, you must focus on something, and spending time in nature can help you do that.

5: Encourages Exercise

We will be more likely to exercise if we stay outside. Nature gives us the freedom to move, walk, run around, or at the very least take a stroll and enjoy the landscape. 

Physical activities like exercising outside can also help you get in better shape, allowing you to feel stronger, more robust, and more confident.

We can also work out outside with individuals we enjoy. 

Loneliness can result from spending time alone at home. Instead, surround yourself with people, share your thoughts and ideas, and enjoy nature while distracting your mind from your addiction. Meeting new people and mingling can sometimes provide the most beneficial healing sessions.
 

Nature Activity Ideas

— Outdoor journaling is one of the most popular activities to do in nature. When you come out of rehab, you must have a lot of emotions piled up inside you, and if you start writing them in your journal, you will feel a lot better  

— Gardening is also one of the best activities to do outside after addiction recovery. When you dig the soil, plant the seeds, water, and take care of the plants, you release the piled-up energy in a positive manner.  

—Going for a hike is also a good way to spend time in nature, and it is one of the best exercises to do outside. So instead of taking a stroll around the block, head to the forest or mountains, and when you reach the top, you will feel a lot better.

—Getting creative with your artistic nature is another good suggestion to spend your day outside. You can sit in your backyard and draw the scenery you see in front of you. You can also let mother nature inspire you to write poems or song lyrics. 

—Exercising in nature is indeed a good activity to adopt post-recovery. So instead of hitting the gym, do 30 minutes of exercise in nature. It will help you breathe fresh air. You can also go for a jog in the local park because staying in touch with greenery can help you commit to sobriety better.

Go Green!

Once you find out how spending time in nature helps you grow, you can recover from addiction and commit to your sobriety better.

Even if you are not undergoing recovery, spending time in nature is always a good decision.

So, if you want more information on these, reach us in the comment box. We will get back to you with an answer in no time.

WHY OWNING AN ANIMAL MAY BE THE BEST THING FOR YOUR PHYSICAL AND MENTAL HEALTH

Have you ever found yourself hugging or cuddling a pet during a particularly difficult time? If so, you’re not the only one! Most pet owners find their pets’ presence comforting. An article on emotional support by SymptomFind outlines that animals provide a sense of comfort for people with anxiety or depression. And here’s some even better news: animals can help you with your physical health as well!

So, let’s look at how animals can be beneficial for both mental and physical health (as if you needed any more reasons to hug your dog or cat).

How can pets help with my mental health?

Studies on NCBI show that a dogs’ presence can reduce cortisol levels, the hormone that plays a huge role in stress. Petting a purring cat or a smiling pup is an immediate stress reliever. Also, taking time out of your day to tend to your pets can give you a much-needed= break from work, especially if you’re in a WFH situation.

Having a pet means that you’re never truly alone, a sentiment that has proven more important than ever during lockdowns when we find ourselves isolated from loved ones. Pets also help take your mind off negative thoughts associated with isolation and other situations that have arisen during the pandemic. According to studies, older people who walk their dogs on a regular basis experience fewer symptoms of loneliness compared to those who don’t have pets.

Can pets help with my physical health, too?

Of course! The most obvious way is by walking your dog. Not only do you get a few extra steps in during dog walks, but you also get to enjoy nature. In our previous post on ‘Nature’s Sophistication is Omniscient in its Simplicity’ we’re reminded that nature surrounds us and grounds us, making sure we remember to enjoy the here and now. It’s like dogs want to make sure we get our daily dose of nature and exercise every day, even if we grumble while we do it.

It might be hard to imagine how cats help us with our physical health. After all, they laze around all day, poster children for that lazy Sunday when you stay home and vegetate until Monday morning. But did you know that a cat’s purr can lower your blood pressure and calm your nervous system, according to scientific? So the next time you’re feeling a bit frazzled, take time to cuddle up to your purring cat and it will lower your blood pressure in the process. And if you need a quick mood boost, give a toy to a cat. It doesn’t have to be fancy or expensive: my cats go insane for the measuring cups that come with cough medicine.

Conclusion:

Pets aren’t the easiest to take care of, but they offer both mental and physical health benefits for their owners, so don’t get too angry when your cat wants to sleep directly on your face and purr the whole night. You’re getting smothered with love and health benefits!

 

Written by: Heather Hughes

MY VOICE

It has been told to me that when I walk into a room, my presence, alone, commands the room. Ironically, I am small in stature, so being told my presence is palpable compliments what I lack in height. It’s my birthday soon and as I reflect on my life, all the things I’ve done including those that I haven’t yet to do, the most important that stands out to me is my voice. Living more than half my life it probably took me that long to speak my voice.

Don’t get me wrong. I talk. I laugh. I cry. I sing. I scream.

You can hear my voice.

I speak.

What I struggled to do was speak my voice.

Growing up with a generation that told children to “speak when spoken to” or “children should be seen, not heard,” in congruence with a mother who stifled my ideas, my thoughts, my voice, probably because it is what she knew growing up – passing it along, at no fault of her own – I never spoke my voice.

It stayed inside my head.

I know many of you reading this are nodding your heads in agreement. Even those who didn’t experience these words as a child still struggle to speak their voice.

What is it that prevents many individuals from speaking their mind while others believe it is their right to speak their mind?

To speak their voice regardless of how it affects others.

So, how can we tell if the voice inside our heads is telling the truth or just a fountain of feelings that are temporary? When should we give ourselves permission to speak authentically? Is it acceptable to speak our voice even if it hurts, offends, or defeats others?

Both personally and professionally, speaking our voice comes with responsibilities, accountability, and, often, consequences. But there are techniques to speaking your voice effectively – to empowering others – fulfilling your dreams – to being a responsible, thoughtful speaker.

First, as you listen to the world around you and find space for speaking your voice, meditate on your self-awareness. What makes you angry? Why do you cry? What gives you hope? What are you passionate about? What is your “why?” Seek answers to these questions and speak your voice to share the responses.

What lifts you up will strengthen others.

Second, seek to look at yourself from a different perspective. Get out of “I” and look at yourself as others most likely see you. We tend to be so critical of ourselves that we start to believe the voice inside our heads.

Become omniscient. Dare to be all-knowing and watch your voice evolve.

Finally, as you become empowered by speaking your voice, remember the power of what you speak. Words and rhetoric are powerful tools to be utilized carefully.

Speaking our voice has the power to conquer feelings and destroy the emotions of others. It also has the power of divine intervention – to uplift others – to encourage – to motivate.

How do you choose to speak your voice?

Written by Dr. Anastasia Legakes

Meet Dr. Anastasia At https://languageofleaders.org/

THE AMAZING BENEFITS OF YOGA

Yoga has long been held as one of the most beloved wellness regimens globally - and for a good reason. Not only is yoga highly regarded for its physical benefits, but also its positive contributions to mental health.

For those with sleep problems, finding the right solution may be challenging, and with so many advantages, it’s understandable to wonder if yoga improves sleep as well.

What is Yoga?

On the surface, yoga may appear to be a trendy workout format, but its origins are much more intricate.

It is a spiritual discipline that focuses on creating a harmonious balance between the mind and body, though it is not associated with a particular religion. According to Dr. Ishwar V. Basavaraddi, yoga’s roots date back thousands of years in South Asia, eventually flourishing in India. The word ‘Yoga’ comes from the Sanskrit word ‘Yug,’ which means ‘to unite.’

The practice of yoga incorporates breathing, concentration, and physical poses. While physical and mental health improvements can result from yoga, experts emphasize that the overarching goal is to connect with the universe.

Does Yoga Help You Sleep Better?

Research has found a link between practicing yoga and better sleep, and there are a variety of likely reasons behind this evidence.

— Yoga and Relaxation

It’s no secret that stress can cause your mind to race, making it that much harder to fall asleep. This sleep deficit will prompt many who cope with stress to seek out relaxation techniques to quiet the mind for sleep.

One of the ways yoga may improve your rest is by helping you relax. Breathing is one of the core components of yoga and is also very calming.

You can practice yoga any time of the day, but health experts suggest choosing either the Hatha or Nidra format for those specifically looking to do this before bed. Hatha focuses on body positions, while Nidra is all about breathing and restorative poses. The experts add that these are better for inducing sleep than Hot Yoga or Vinyasa, which can get the heart pumping, giving you more energy instead of calming you down.

— Improved Mood

Depression and sleep problems are closely connected, with one typically triggering the other. For example, sleep deprivation increases your chances of developing depression, while depression can lead to sleep disorders such as Insomnia.

Yoga may reduce depression symptoms by boosting your mood, which could result in better shuteye.

— Exercise and Sleep

Many folks also rely on yoga as a form of exercise, and according to sleep health experts, physical activity should help you sleep.

Exercise helps reduce stress and anxiety, both of which can prevent you from getting quality rest. Therefore, yoga, which incorporates therapeutic breathing and concentration with the physical activity of poses, packs a one-two punch against stress.

Furthermore, exercise helps promote sleepiness by tiring you out. As mentioned, Vinyasa and Hot Yoga may be too energetic at night, but they’re perfect during the day. By expending more energy, your sleep drive should increase come nighttime.

Experts add that outdoor physical activity could help you sleep since exposure to natural light could help your body’s internal sleep-wake cycle - also known as the circadian rhythm. With summer soon arriving, it may be the ideal time to consider an outdoor yoga class.

— Pain Relief

The discomfort that results from back pain or arthritis can make it challenging to have a restful slumber, but according to Johns Hopkins Medicine, yoga may alleviate both.

Yoga incorporates light stretching which is reported to minimize pain and improve mobility for lower back issues. Furthermore, yoga is recommended as an initial form of treatment for chronic lower back pain.

Yoga is a considerably more gentle form of exercise than other fitness regimens, which is why it could be helpful for arthritis patients. The Arthritis Foundation reports that yoga may increase joint flexibility, reduce joint pain, build strength, improve balance, and lower tension.

— Self-Care

The discipline of yoga empowers people to become more mindful and make healthy choices. Self-care isn’t just about spending a day at the spa but instead taking care of your physical, emotional, and mental well-being.

Not only can be yoga be part of your self-care routine, but it can serve as a reminder to find additional ways to take care of yourself. These might include spending time outdoors, reading a book, meditation, eating well, or cutting back on smoking or drinking. Prioritizing sleep may also be part of your self-care routine, and the good news is that leading a healthy lifestyle should help you rest better since sleep and health are closely intertwined.

 

Written by Jill Zwarensteyn

HARNESSING THE POWER OF BREATH

Learning to breathe properly can transform your life. This may be an odd statement considering that we all naturally breathe in and out without thinking, but there are breathing techniques that can help you sleep better and easier, but also tackle anxiety and panic attacks. The way we breathe can also impact how well we can exercise, too. But how can we harness the power of breath so that it can make living much easier and more comfortable? Read on for the reasons why proper breathing techniques can help counter anxiety, get us a better night’s sleep, and enhance our exercise routines.

How Breathing Can Help Tackle Anxiety

Anxiety can make it difficult for us to breathe, and when we find it hard to breathe, we can become more stressed and anxious. This vicious cycle can be hard to break but learning proper breathing techniques and how to utilize our diaphragm can make battling anxiety a lot easier and more effective.

The best breathing exercises include:

—  Inhale slowly (and deeply) through your nose. Make the most out of this by ensuring your shoulders are relaxed and that you are sitting straight. While inhaling slowly and deeply, your abdomen will hopefully expand, helping your chest rise a little.

— Exhale slowly through your mouth. With the air you have inhaled, you should slowly dispel it through your mouth. Make sure you keep your mouth and jaw relaxed so that you do not tense up. Keep your lips pursed ever so slightly and keep the rhythm the same.

— Repeat. You will need to repeat this process for several minutes if you wish to make the most out of it. Remember that you may not feel the effects straight away.

Breathing exercises can be used as often as needed and help counter anxiety attacks that may be bubbling in the background. It can take time before it makes you feel better, and if the process starts to make you anxious, then stop for now and return to the techniques when you are feeling better.

How Breathing Can Help Us Sleep Better

Sleeping with our mouths closed can stop snoring and improve oral health. Troubles with breathing when sleeping can cause discomfort and a poor night’s sleep that can impact a person’s mental and physical wellbeing. One way to help get a good night’s sleep is by investing in mouth tape. Mouth tape is, quite simply, a piece of tape that you put across your mouth. It is painless and easy to apply and remove. It also helps stop snoring and can reduce fatigue that is felt throughout the day. If you haven’t heard about mouth tape before, you can have your mouth taping questions answered by SomniFix.

How Breathing Can Enhance our Exercising Sessions

Have you ever run or swam and found it difficult to breathe after a while? Perhaps your mouth becomes dry and there is a pain at the back of your throat? Learning how to breathe properly when exercising can improve your performance but also make the sport much more enjoyable. It is said that the best way to boost your sporting performance and improve your breathing technique is by inhaling and exhaling through your mouth and nose combined. This can help your breathing stay steady.

Harnessing the power of breath can improve your life. Not only can you counter anxiety and improve your sporting performance, but you can get a better night’s sleep. All this can make your life much more comfortable and enjoyable. However, be sure to learn the best techniques for you, and if you need help, speak to a professional who can offer proper tips and tricks.

Written by Joniel Suezo