In the demanding world of healthcare, taking care of your own well-being can often be a challenge. To ensure that you can provide the best care for others, it's crucial to prioritize self-care. In this article, i'll share some valuable self-care tips for healthcare workers that will help you focus on your wellness and overall health.
1. Engage in Exercise
Exercise is a cornerstone of self-care for healthcare workers. Just 30 minutes of physical activity per day can work wonders for your body and mind. Whether it's a brisk walk outdoors or a quick workout session, regular exercise can reduce stress levels, elevate your mood, and boost energy. Moreover, it can improve your sleep quality.
To make exercise a part of your daily routine, you don't need to allocate a continuous 30 minutes. Short bursts of activity throughout the day, such as walking to or from a shift, can be just as effective. Enhance your exercise experience by listening to your favorite music or podcasts, inviting a friend or colleague to join you, or trying different activities for variety.
2. Eat Well and Drink lots of water
In a busy work schedule, finding time for meals and staying hydrated is essential. Proper nutrition and hydration are fundamental for maintaining energy levels and concentration. Start your day with a nutritious meal, snack on healthy options like fruits and nuts, and keep a refillable water bottle on hand. Preparing balanced meals in advance can help you avoid resorting to unhealthy snacks when you're too exhausted to cook.
3. Get Quality Sleep
Quality sleep is a potent tool for overall well-being, but healthcare professionals often struggle to unwind after demanding shifts. It's vital to avoid caffeine, alcohol, nicotine, and heavy meals before bedtime, as these stimulants can disrupt your sleep. Putting your phone away 30 minutes before bedtime can aid in relaxation.
If racing thoughts keep you awake, try reading or listening to soothing music to calm your mind. You can also use ambient sounds like white noise or rainfall to drown out distractions and ease into sleep.
4. Schedule Self-Care Time
Dedicating time for self-care is non-negotiable. This time is your opportunity to engage in activities that bring you joy, whether it's reading, crafting, or indulging in a relaxing bath. Additionally, consider incorporating calming wellness practices like meditation, breathing exercises, or muscle relaxation into your routine.
Self-care time can also include journaling and practicing gratitude, both of which can enhance your mental well-being. Focusing on the things you're thankful for, expressing gratitude to loved ones and colleagues, and documenting positive thoughts can foster optimism, and joy, and reduce feelings of loneliness and isolation.
5. Take Time to Talk
Engaging in social interactions can provide an instant mood boost and is a vital aspect of self-care for healthcare workers. Conversations with friends, family, or colleagues can improve your mental health and reduce feelings of depression. Whether it's sharing a meal with loved ones, meeting a friend for coffee, or connecting with a colleague during a break, socializing is beneficial for overall well-being.
In addition to the mental health benefits, socializing has been found to strengthen the immune system, helping your body ward off illnesses. While face-to-face conversations are ideal, connecting with others through technology, such as video calls, can also be effective.
Incorporating these self-care tips into your busy work schedule can have a profound impact on your overall well-being. By prioritizing your self-care, you'll be better equipped to provide high-quality care to your patients and maintain a healthier work-life balance. Your well-being matters and these strategies are here to support you in your healthcare journey.
For more insights on taking care of your mental health, check out our blog post on How to Take Care of Your Mental Health.
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Good morning everyone! Today, I am excited to discuss the fascinating topic of intergenerational friendships and the unexpected health benefits they bring. We often find comfort and companionship within our own age group, but what happens when we step out of our comfort zones and form connections with individuals who are much older or younger than us? These unique friendships can be like rare birds, offering a stimulating blend of experiences, attitudes, and approaches that have the potential to greatly enhance our lives. Not only do these friendships transcend age barriers, but they also contribute to our overall well-being. So, let's dive into the captivating world of intergenerational friendships.
1. Breaking Down Age Barriers:
As Dr. Ronald Siegel, an assistant professor of psychology at Harvard Medical School, states, confining ourselves to alliances within our peer group can be a limiting experience. Embracing intergenerational friendships requires us to let go of biases about generations and approach others with curiosity. By doing so, we open ourselves up to a whole new world of intelligence, insights, and awareness that exist across different eras. These friendships allow us to learn and grow as individuals.
2. The Impact on Mind and Body:
Research published in the journal Social Psychological and Personality Science reveals that friendships, regardless of age, have a positive impact on our physical and mental health. Trust and mutual support in these relationships have been found to lower stress levels and blood pressure, as well as help regulate blood pressure during stressful periods. Dr. Siegel emphasizes that when people have relationships built on trust, they thrive.
3. Embracing a Youthful Outlook:
Interestingly, intergenerational friendships can also influence our perception of age. A study published in the European Journal of Aging shows that older adults with friends who are more than 10 years younger tend to feel younger themselves and have greater satisfaction with the aging process. This self-perception can potentially lead to health advantages and longer life expectancy, as earlier research suggests.
Hey everyone! Today, I want to talk to you about something fascinating: the idea that you can feel younger than your actual age. You may have come across older people who exclaim, "I feel like I'm 30!" or "I don't feel my age!" and exude positivity, energy, and optimism. But is it just wishful thinking, or can our mindset actually impact how young and healthy we feel? Well, research suggests that having a positive attitude about aging can lead to longer and healthier lives. So, let's explore the power of positive aging and how it can benefit our minds, bodies, and spirits!
1. The Science Behind Positive Aging:
Studies, like the one published in JAMA Network Open, have shown that individuals with a greater satisfaction with aging have a significantly lower risk of dying from any cause. These individuals also have a reduced risk of diabetes, stroke, cancer, and heart disease. Not only that, but they also experience better cognitive functioning, reduced feelings of loneliness and depression, increased physical activity, and improved sleep. It's amazing how our mindset can influence our overall well-being and contribute to a longer, healthier life!
2. Tips for Embracing Positive Aging:
Now that we understand the benefits of a positive mindset, let's explore some practical ways to cultivate a youthful outlook:
- Managing Anxiety: As we age, anxiety can become more common. To combat it, try incorporating daily meditation, exploring stoicism (a philosophy that teaches how to maximize positive emotions and reduce negative ones), or simply spending quiet time each day expressing gratitude. These practices can help alleviate anxiety and promote a positive mindset.
- Finding a Sense of Purpose: Having a strong sense of purpose allows us to continue pursuing goals and finding meaning in life. Engage in activities centered around self-development, growth, and connecting with others. Learn a new instrument or language, volunteer for a cause you care about, mentor someone younger, or take college classes that stimulate your mind. Revisiting activities you enjoyed in your youth can also spark joy and a sense of purpose.
Socializing has been linked to a lower chance of dying young, among other health benefits. However, how much socialization might prolong one's life? On March 6, 2023, the Journal of Epidemiology and Community Health published a sizable Chinese study online that suggests—possibly not at all. Researchers assessed the well-being, way of life, and self-reported social engagement of almost 28,000 individuals (average age: 89) whose survival was monitored for a mean of five years or until they passed away. People lived longer during the first five years of life, the more socialized they were. The people who socialized daily, weekly, monthly, or infrequently all lived longer than the previous group.
What is and isn't normal? Learn to recognize this dangerous mental health condition.
Hoarding disorder: what is it?
An incapacity to part with some possessions to the point of unhealthy accumulation is the hallmark of hoarding disorder, a mental health illness.
Even though the goods being hoarded may seem insignificant to others—old clothing, boxes, documents, junk mail, or even expired food or trash—the individual hoarding the stuff is certain that they will come in handy at some point. The thought of leaving them behind is deeply upsetting. Over time, items accumulate in the house to create mountains of disorderly clutter that clog halls and rooms, hinder daily activities, and endanger safety.
Dr. Stephanie Collier, a psychiatrist at McLean Hospital, which is connected with Harvard, says, "There might be clutter blocking the stove so you can't prepare meals, or blocking the door so you can't get to work or get out in an emergency."
What makes someone hoard?
The etiology of hoarding disorder is unknown. Although it usually appears in adolescence, hoarding may also manifest in later life because of its correlation with certain mental health issues. These include attention deficit hyperactivity disorder (ADHD), anxiety, dementia, and obsessive-compulsive disorder (OCD). Sometimes certain situations' characteristics lead to hoarding behavior.
People suffering from anxiety disorders, for instance, may worry excessively that they won't have enough of a specific item. They feel more in control when they have a larger supply, according to Dr. Collier. "There may be persistent notions in the minds of OCD sufferers concerning the quantity of stuff they need. Despite their desire not to, individuals are constantly driven to keep the items."
Additional examples: Individuals with ADHD may struggle to decide what should be thrown out first. Additionally, because they can't remember if they need certain things, like bills, people with cognitive impairment may be reluctant to part with them.
How to deal with sadness?
Sadness is a natural and common human emotion that we all experience at different points in our lives. While it can be challenging and overwhelming, it is important to remember that sadness is a normal part of the human experience. Lets explore the causes of sadness, its impact on our mental and physical health, and provide practical strategies for coping and finding emotional well-being.
1. Understanding Sadness:
- Defining sadness: Sadness is a complex emotional state characterized by feelings of sorrow, grief, or unhappiness. It can be triggered by various factors such as loss, disappointment, loneliness, or even hormonal changes.
- Causes of sadness: Sadness can stem from a wide range of experiences, including the loss of a loved one, relationship difficulties, work-related stress, or personal setbacks. Recognizing the root causes of our sadness is crucial for effectively addressing and managing it.
2. Impact of Sadness on Mental and Physical Health:
- Emotional well-being: Prolonged sadness can have a significant impact on our mental health, leading to symptoms of depression, anxiety, and a decreased quality of life. It is essential to recognize the signs and seek support when needed.
- Physical health: Sadness can also affect our physical well-being. It can lead to fatigue, changes in appetite, disrupted sleep patterns, and weakened immune function. Taking care of our bodies is just as important as addressing our emotional state.
3. Coping Strategies and Self-Care:
- Reach out for support: Sharing your feelings with trusted friends, family, or a mental health professional can provide comfort, reassurance, and perspective. They can offer guidance and help you navigate through your emotions.
- Practice self-care: Engage in activities that bring you joy and relaxation. This could include hobbies, exercise, spending time in nature, or practicing mindfulness and meditation. Prioritizing self-care is crucial for emotional well-being.
- Seek professional help if needed: If sadness persists or becomes overwhelming, it is important to seek professional help. Mental health professionals can provide guidance, therapy, and support tailored to your specific needs.
You can become more adept at managing challenging conversations by cultivating the ability to listen to others and recognize their experiences and perspectives.
Validation is a way to make people feel heard and understood, especially in emotionally charged situations. Even if you disagree with someone, validating them means you acknowledge their feelings and perspective. This builds trust and makes the other person feel supported, making it easier to find solutions together.
But many people struggle with validation. They might try to validate someone but then immediately jump into problem-solving or giving advice. This doesn't allow the validation to sink in. It's like putting on anti-itch cream and immediately washing it off.
Here are some tips for offering validation:
1. Give your full attention.
2. Make eye contact and show interest with nods and "uh huh."
3. Repeat what you've heard to show that you understand.
4. Verbalize their unspoken feelings or frustrations.
5. Give it time to sink in before trying to solve the problem.
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As women, we have been conditioned to constantly strive for the unrealistic beauty standards set by society. We often forget that caring for our physical selves goes beyond physical appearance. Physical self-care includes nourishing our bodies with proper nutrition, engaging in regular physical activity, and prioritizing our mental health. In this blog post, we will shift the focus from societal beauty standards to physical self-care that promotes health, fitness, and self-confidence. Let's take a step towards embracing and celebrating ourselves just as we are.
Nourishing Our Bodies
Nourishing our bodies with proper nutrition helps maintain our overall health and well-being. It is important to listen to our bodies and fuel them with foods that provide us with the necessary nutrients. Emphasizing nutrient-dense food options such as fruits, vegetables, whole grains, and lean proteins can help us maintain a healthy weight, boost our energy levels, and reduce the risk of chronic diseases. Making small changes to our diet, like drinking more water, reducing our caffeine intake, and avoiding processed foods, can significantly impact our physical and mental health.
Regular Physical Activity
Engaging in regular physical activity is essential for maintaining our physical and mental health. Exercise not only helps in maintaining a healthy weight but also helps in managing stress and boosting mood. Finding an activity that we enjoy can make it easier to incorporate exercise into our routine. Activities like dancing, yoga, or strength training can be fun and help us feel more confident in our bodies. Incorporating walking or cycling into our daily routine can make a big difference and help us stay active throughout the day.
Everyone experiences denial at some point in their lives; it's a normal reaction when you're unable to face the truth. Not all denial is negative. However, it could be simpler to spot it in someone else than in yourself.
"It's challenging to take an honest inventory of your life and how things are going. It requires a lot of effort.
Here is some information on denial, including how to recognise it in others and in yourself, as well as what you might wish to do about it.
What is denial?
Denial is a psychological defence mechanism, a clever technique the mind can use when circumstances are challenging. It keeps us safe, in my opinion, and I regard it as a barrier of protection that we may or may not be conscious of. Additionally, it prevents us from examining our own behaviour or changing the environment.
Denial can be a response to something that challenges firmly held ideas or something that you're not ready to accept or confess.
Common reasons for denial include
- Abuse (including physical, sexual, financial, emotional, mental, and other forms)
- Excessive consumption of alcohol, drug abuse, or other substance use disorders
- Politics
- Family or lifestyle concerns
- Medical findings
- Smoking
- Mental illness problems
- Weight gain
How might we benefit from denial?
We can hide behind denial to avoid unpleasant emotions. It might be beneficial in the short run and offer relief to people who lack the time or capacity to deal with an issue.
For instance, even if someone is dissatisfied in a relationship, the prospect of being alone could be worse than the alternative. Or perhaps someone lacks the strength or emotional capacity to accept what is happening because they are exhausted or overburdened. " Someone may feel it's better to not think about the circumstance and let it go because they believe it's too much to bear at this time.
How is denial harmful to us?
Denial can be harmful when we are in risky or unhealthy situations.
For instance, failing to acknowledge the truth about a medical or mental ailment might have detrimental effects on our health. "A lot of teenagers have depression and substance use issues, and some parents downplay the issue out of concern for their children. "But denying problems can hurt children and prevent them from making significant change," the statement begins.
When it comes to addiction or abuse, denial can be harmful as well. All members of a family are impacted by these issues, which can result in unhealthy practises being passed down from one generation to the next.
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Owners of dogs are likely to have a lower risk of cardiovascular disease than non-owners, according to research. Having a canine friend may help avoid high blood pressure and may help those with the condition better control their blood pressure, according to a study that was published in the August 2022 issue of Current Hypertension Reports.
And according to data published in the October 2019 issue of Circulation: Cardiovascular Quality and Outcomes, people who own dogs are 31% less likely than non-owners to pass away from a heart attack or stroke.
In the event that you experience a heart attack or stroke, having a dog may prolong your life. Another study published in the same issue of Circulation revealed that among those who experienced a heart attack or stroke, dog owners had a 33% lower mortality rate in the 12-year period following a heart attack and a 27% lower death rate after a stroke than those who did not own a dog.
Due in part to the ritual of daily walks, dogs encourage their owners to be more active, which may help enhance heart health. In fact, studies show that people who own dogs walk for an additional 20 minutes each day on average compared to those who don't.
Stress reduction
Ever ponder why it is so enjoyable to pet a dog? According to a study that was made available online on October 5, 2022, by PLOS One, interacting with dogs in particular stimulates the prefrontal cortex of the human brain, which is involved in controlling emotions. Additionally, petting increases oxytocin, the feel-good hormone, and lowers cortisol, the stress hormone. Long after the dog has left the room, the effect may still be felt.
Dogs can also show us how to practise mindfulness to reduce stress. Dogs focus on the many smells, sights, and sounds of their surroundings while out for a stroll because they are present in the now.
Dogs can even serve as therapists. There's always someone to chat with when you have a dog, since they make excellent listeners. Additionally, most dogs are adept at interpreting body language and picking up on your emotions. A dog may occasionally sense your distress and leap up onto your lap or sit next to you out of the blue.
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One of the biggest health problems older people face is loneliness. More social interaction is the best way to be more social, which is the best method for overcoming loneliness. Being more socially active is made simpler by retaining and making new acquaintances, as friendships frequently entail engaging in activities alone or with others. Read how to communicate with your friends.
Friendship-free zone
Compared to women, men experience more difficulty making and keeping friends as they get older. The issue is that many men find lifelong companions through activities they have in common, such as sports, the military, and employment. "A man's circle of friends gets smaller as those sources are eliminated over time—through retirement, life changes, and death."
Replicating circumstances and environments that encourage male bonding is the best strategy for establishing friends and preserving current relationships, he continues. For instance:
Learn about group dynamics. Consider joining a walking group, a golf or bowling league, a card, book, or chess club, or a continuing education course at an adult education facility. Or invite an existing friend to join you so you both can add more people to your friend list. It is frequently simpler to communicate with others who share your passions, so find something you enjoy, and chances are there are others who share your interest.
Friendship-free zone
Compared to women, men experience more difficulty making and keeping friends as they get older. The issue is that many men find lifelong companions through activities they have in common, such as sports, the military, and employment. "A man's circle of friends gets smaller as those sources are eliminated over time—through retirement, life changes, and death."
Replicating circumstances and environments that encourage male bonding is the best strategy for establishing friends and preserving current relationships, he continues. For instance:
Learn about group dynamics. Consider joining a walking group, a golf or bowling league, a card, book, or chess club, or a continuing education course at an adult education facility. Or invite an existing friend to join you so you both can add more people to your friend list. It is frequently simpler to communicate with others who share your passions, so find something you enjoy, and chances are there are others who share your interest.
It's unlikely that our physical health is the only aspect that affects how long we live. According to a recent study, social aspects of older individuals' lives may have an impact on their longevity.
Researchers questioned 8,250 people 65 and older for the Harvard-led study, which was published online by Proceedings of the National Academy of Sciences on February 7, 2023. 22% passed away in the subsequent four years. Eight out of 183 potential characteristics were shown to be stronger predictors of participant fatalities during those four years, according to the researchers. These included living in an unclean neighbourhood, feeling little control over their financial situation, not working for pay, not volunteering, and receiving less courtesy or respect from others. They also included feeling isolated, seeing their kids less than once a year, and not being involved in their lives.
Researchers questioned 8,250 people 65 and older for the Harvard-led study, which was published online by Proceedings of the National Academy of Sciences on February 7, 2023. 22% passed away in the subsequent four years. Eight out of 183 potential characteristics were shown to be stronger predictors of participant fatalities during those four years, according to the researchers. These included living in an unclean neighbourhood, feeling little control over their financial situation, not working for pay, not volunteering, and receiving less courtesy or respect from others. They also included feeling isolated, seeing their kids less than once a year, and not being involved in their lives.
Are you experiencing workplace discrimination? A study published in the Journal of the American Heart Association in 2023 found that individuals who reported experiencing high levels of workplace discrimination were more likely to develop high blood pressure than those who reported experiencing low levels of workplace discrimination.
Discrimination in the workplace refers to unjust conditions or unfavourable treatment based on personal characteristics, especially race, sex, or age.
How can discrimination impact our health?
Despite this, multiple studies have shown that discrimination increases the risk of developing a wide spectrum of heart disease risk factors. This can also include chronic low-grade inflammation, obesity, and type 2 diabetes, in addition to hypertension.
Who participated in the work discrimination research?
The survey followed a national sample of 1,246 adults from a variety of occupations and educational levels, with roughly equal proportions of men and women.
The majority were Caucasian, middle-aged, and married. They were predominantly nonsmokers who consumed low to moderate quantities of alcohol and engaged in moderate to vigorous exercise. None of the participants had elevated blood pressure based on the initial measurements.
Discrimination in the workplace refers to unjust conditions or unfavourable treatment based on personal characteristics, especially race, sex, or age.
How can discrimination impact our health?
Despite this, multiple studies have shown that discrimination increases the risk of developing a wide spectrum of heart disease risk factors. This can also include chronic low-grade inflammation, obesity, and type 2 diabetes, in addition to hypertension.
Who participated in the work discrimination research?
The survey followed a national sample of 1,246 adults from a variety of occupations and educational levels, with roughly equal proportions of men and women.
The majority were Caucasian, middle-aged, and married. They were predominantly nonsmokers who consumed low to moderate quantities of alcohol and engaged in moderate to vigorous exercise. None of the participants had elevated blood pressure based on the initial measurements.
Mindfulness exercises may help with Overeating.
Everyone has indulgent periods that lead to overeating. If it occurs occasionally, there is no cause for alarm. If it occurs frequently, you may question whether you have a problem with excess or a "food addiction." Before you become alarmed, know that neither of these is a recognised medical diagnosis. In fact, the existence of food addiction is the subject of intense debate.
If food addiction exists, it would be induced by a physiological process, and you would experience withdrawal symptoms if you stopped eating certain foods, such as those containing sugar. Helen Burton Murray, a psychologist and director of the Gastrointestinal Behavioural Health Programme at the Harvard-affiliated Massachusetts General Hospital's Centre for Neurointestinal Health's Gastrointestinal Behavioural Health Programme, makes the distinction.
Many individuals do not realise they have overeaten until after they have finished their meal. Consequently, mindfulness exercises can assist you in maintaining reasonable portion sizes.
However, she urges you to seek professional assistance if your eating-related thoughts interfere with your daily functioning. Your primary care physician is an excellent starting point.
Mindfulness is the practise of being present in the present moment and observing the sensory inputs that bombard you. "At mealtime, consider how the food appears, tastes, and smells. What is the feel? What recollections does it evoke? How does it make you feel?" Burton Murray inquires.
By being mindful during meals, you will slow down your eating, pay closer attention to your body's hunger and fullness signals, and possibly avoid overeating.
"It forces you to pause and consider what you're eating, rather than going through the automatic process of seeing food, taking food, and eating it," says Burton Murray.
Prepare yourself for success in eating mindfully by:
Eliminating interruptions. Turn off your phones, televisions, and computers. Eat in a tranquil, uncluttered space.
Pace yourself during a twenty-minute supper. Slowly chew your food and rest your fork between pieces.
Additional mindfulness practises to attempt
Practise mindfulness when you are not consuming to strengthen your mindfulness "muscles." Here are exercises to help you do so.
Concentrated breathing.
"Inhale slowly and exhale slowly. With each inhalation, enable your stomach to expand. Allow your abdomen to expand with each exhalation, as Burton Murray explains. "This engages the diaphragm, which is connected to nerves between the brain and gut, and promotes relaxation."
Here are a few tips for overcoming your fear and taking charge of your health.
It's common to feel anxious before undergoing a medical test, especially if it could be uncomfortable or pose another risk. Even a routine blood test causes some discomfort at first. Trypanophobia, a severe dread of needles, causes some people to avoid blood tests, medication infusions, and immunisations. It causes some people to swoon at the sight of the coming needle.
Other medical examinations that entail radiation exposure, such as x-rays and CT scans, cause some people anxiety. Additionally, claustrophobia, or the dread of being in an enclosed space, can cause panic when someone is transferred into the confined setting of an MRI scanner.
A separate phobia known as latrophobia makes people scared to visit a doctor, even one they know and like. Some aspects of the physical examination may be uncomfortable for some people, and for others, a medical checkup may feel like an intrusion on your privacy. Most likely, people worry that their appointment with the doctor will result in negative news.
Fortunately, there are methods for dealing with these worries and compelling arguments for doing so.
Anxiety-inducing factors
Depending on the test and what you anticipate experiencing, test anxiety can have a variety of causes. Here are a few instances:
discomfort and pain. "Needles hurt, and many operations are unpleasant or uncomfortable. Former exposure to the surgery can also trigger painful memories, according to Justin Gillis, a clinical therapist at McLean Hospital, which is connected with Harvard.
A test result gave bad news. Even if we are not concerned about pain from a test, we may be highly concerned if the test results reveal negative information. Therefore, we may be tempted to postpone the test since no test means no unpleasant news.
problems with the test. There are hazards, although they are very tiny. These risks include exposure to dangerous levels of radiation, reactions to contrast dye used in imaging studies, and colon puncture during a colonoscopy. Doctors have assessed the benefits of the information these tests can provide against the extremely low risks of prescribing them.
Consequences
Avoiding diagnostic procedures or doctor visits can have detrimental effects. "If you postpone testing, you could not learn about issues that we can identify early and manage. According to Dr. Suzanne Salamon, associate chief of gerontology at the Harvard-affiliated Beth Israel Deaconess Medical Centre, if you wait, the condition could get worse and become difficult to cure. " For instance, memory issues are not usually indicators of oncoming dementia, which you can do little to prevent. Sometimes these are symptoms of an illness that may be treated quickly, like a low thyroid or a B12 deficiency. But getting the tests is the only way to find out, according to Dr. Salamon.
Delaying tests can sometimes mean the difference between life and death. "Despite my pleading, a patient of mine who had a higher than average chance of developing breast cancer refused to undergo routine mammograms. We then found a sizable lump in her breast. Late last year, she passed away," says Dr. Salamon.
Other medical examinations that entail radiation exposure, such as x-rays and CT scans, cause some people anxiety. Additionally, claustrophobia, or the dread of being in an enclosed space, can cause panic when someone is transferred into the confined setting of an MRI scanner.
A separate phobia known as latrophobia makes people scared to visit a doctor, even one they know and like. Some aspects of the physical examination may be uncomfortable for some people, and for others, a medical checkup may feel like an intrusion on your privacy. Most likely, people worry that their appointment with the doctor will result in negative news.
Fortunately, there are methods for dealing with these worries and compelling arguments for doing so.
Anxiety-inducing factors
Depending on the test and what you anticipate experiencing, test anxiety can have a variety of causes. Here are a few instances:
discomfort and pain. "Needles hurt, and many operations are unpleasant or uncomfortable. Former exposure to the surgery can also trigger painful memories, according to Justin Gillis, a clinical therapist at McLean Hospital, which is connected with Harvard.
A test result gave bad news. Even if we are not concerned about pain from a test, we may be highly concerned if the test results reveal negative information. Therefore, we may be tempted to postpone the test since no test means no unpleasant news.
problems with the test. There are hazards, although they are very tiny. These risks include exposure to dangerous levels of radiation, reactions to contrast dye used in imaging studies, and colon puncture during a colonoscopy. Doctors have assessed the benefits of the information these tests can provide against the extremely low risks of prescribing them.
Consequences
Avoiding diagnostic procedures or doctor visits can have detrimental effects. "If you postpone testing, you could not learn about issues that we can identify early and manage. According to Dr. Suzanne Salamon, associate chief of gerontology at the Harvard-affiliated Beth Israel Deaconess Medical Centre, if you wait, the condition could get worse and become difficult to cure. " For instance, memory issues are not usually indicators of oncoming dementia, which you can do little to prevent. Sometimes these are symptoms of an illness that may be treated quickly, like a low thyroid or a B12 deficiency. But getting the tests is the only way to find out, according to Dr. Salamon.
Delaying tests can sometimes mean the difference between life and death. "Despite my pleading, a patient of mine who had a higher than average chance of developing breast cancer refused to undergo routine mammograms. We then found a sizable lump in her breast. Late last year, she passed away," says Dr. Salamon.
The Emotional Body is made up of seven layers, physically and energetically. The foundation of the emotional body is the Quantum Frequency Bloc, which anchors your physical and energetic being in this dimension. It vibrates at a certain frequency to carry you from the physical into the astral and, from there, into your higher dimensional self.
As you progress on your spiritual path and integrate more of your higher self, the Quantum Frequency Bloc vibrates less strongly and may even be completely gone as you transcend into pure awareness. In this article, we will go deeper into the roles of supportive quantum frequency bloc in energy and wellness.
Energetically Supports Your Physical Body and Immune System
The physical body is made of atoms and molecules. The smallest particles are quarks, then leptons, electrons, neutrons, and protons. All of them vibrate at different frequencies.
As you know, the immune system identifies unwanted substances or infections and eliminates them from the body. It does this by emitting frequency that neutralizes these harmful agents and carries them out of your body or by creating antibodies to fight against them, similarly to frequency vibration patterns.
It Supports Your Emotional Body and Creates Energetic Boundaries
The emotional body is made of seven layers, which are physical and energetic. The foundation of the emotional body is the Quantum Frequency Bloc, which anchors your physical and energetic being in this dimension. It vibrates at a certain frequency to carry you from the physical into the astral and, from there, into your higher dimensional self. As you progress on your spiritual path and integrate more of your higher self, the Quantum Frequency Bloc vibrates less strongly and may even be completely gone as you transcend into pure awareness.
Many people contend that relationships increase people's happiness and motivation on a daily basis. After all, there is something comforting about knowing that you have a friend or family member who will always look out for your interests. Being in a relationship requires effort, dedication, patience, and commitment. You and your partner must work together to resolve your differences and use one another as an example of how to live a better life if you want to keep things joyful and healthy.
There are various strategies to maintain a happy and healthy relationship. To make a relationship work, you both need to be committed to making the other person happy. This article is the best thing you will read today if you want to learn how to maintain a happy and healthy relationship. Continue reading to find out more about important advice that people can use to maintain a fulfilling and positive relationship.
People today appear to be more susceptible to mental health conditions, including depression and anxiety. Addiction and depression are serious conditions that can interfere with relationships and the workplace. When you are in the process of beating an alcohol or drug addiction, it may seem more aggravated.
For a person to truly heal, it is imperative that they are aware of the warning signs of depression and how to treat it. Lack of excitement or willingness to engage in routine, everyday tasks is a frequent depression symptom.
People who are depressed may also have difficulties falling asleep. They might not have the appetite and even consider killing themselves. As a result, it is crucial to address it and prevent it from obstructing the fight against addiction. Here are some practical strategies for controlling depression throughout addiction recovery:
Start expressing your ideas and emotions.
Speaking about what you are going through with a group of people you know and trust is one of the best things you can do. You'll experience being understood and validated, as well as having someone you can depend on. You can listen to others discuss their stories in a secure environment. Finding similarities or points of identification with other people's experiences can be quite beneficial to you.
Even after you have gone through a stage of recovery from your addiction, it is crucial to exercise caution and have ongoing assistance. There is always a danger that depression will return. Therefore, participating actively in support groups can be quite advantageous.
Participate in Hobbies
It helps to have some hobbies that will act as good sources of dopamine as you progress through the various stages of rehabilitation. Consider engaging in hobbies, including playing or listening to music, participating in sports, knitting, painting, and drawing. You will eventually develop some level of mastery over your chosen activity as you engage in it more frequently, which will encourage you to do so.
You won't have time to fall into the trap of negative or harmful thought patterns if you indulge in activities on a regular basis. You might even think about engaging in your activity in the company of others who share your interests. Your hobby may even help you develop the necessary abilities for the workforce.
Maintain your routine.
Self-control is typically a problem for addicts. Even though it can be challenging, maintaining a healthy routine has many benefits. Having a set schedule can provide a much-needed sense of security and comfort.
Because it allows them the opportunity to withdraw from the outside world and entirely devote themselves to the rigorous routine and diet plan of a rehab centre, this is one of the primary reasons why so many individuals choose to enrol in the best rehab facilities.
Does watching less TV reduce your risk of dementia? Keep reading to find out.
How long do you usually watch TV? According to one study, half of American adults watch two to three hours of television daily, with some people watching as much as eight hours. Is it good or bad to spend time watching TV? Let's examine some of the information related to your chances of developing dementia and cognitive decline.
Physical activity enhances mental acuity more than sitting all day.
First off, you have less time for physical activity the more time you spend sitting and watching television. Participating in enough physical activity lowers your risk of dementia and cognitive decline. It should come as no surprise that if you spend a lot of time sitting and engaging in other sedentary activities, you run a higher risk of developing cognitive decline and dementia than someone who does not spend as much time sitting.
Is watching TV actually detrimental to your brain?
It's preferable to work out than watch television.
However, is watching television still bad for you if you exercise regularly? The initial research indicating that watching television is still detrimental to your brain was released in 2005. After taking into account the year of birth, gender, income, and level of education, the researchers found that the risk of getting Alzheimer's disease went up by 1.3 times for every additional hour of TV watching in middle age. Additionally, engaging in social and intellectually stimulating activities lowers the risk of developing Alzheimer's.
Less than 500 people participated in this study, but its conclusions have never been disagreed with. But how well would these findings apply to a larger sample of people?
TV watching and cognitive deterioration
In 2018, the UK Biobank study started following roughly 500,000 people who were 37 to 73 years old when they were first enrolled between 2006 and 2010. The reported demographic data was somewhat scant: 88% of the sample were classified as white, 11% as other, and 54% were female.
The researchers looked at the baseline results of the participants on a number of cognitive tests.
upcoming memory (remembering to do an errand on your way home)
spatial memory for images (remembering a route that you took)
adaptable intelligence (important for problem solving)
short-term memory for numbers (keeping track of numbers in your head).Many participants retook some tests five years later. The range of participants evaluated for each test was 12,091 to 114,373, depending on the test. The study's findings were clear. First, across all cognitive tests, watching more television at baseline was associated with poorer cognitive function.
Also, every test of cognitive ability showed that watching TV was linked to a drop in cognitive ability five years later.This kind of research can only infer that watching television contributes to cognitive decline.
Furthermore, the kind of sedentary activity selected was important. Driving and watching television were both associated with poorer cognitive function. However, using a computer was linked to better cognitive function at baseline and a lower risk of cognitive decline over the course of the five-year study.
Physical activity enhances mental acuity more than sitting all day.
First off, you have less time for physical activity the more time you spend sitting and watching television. Participating in enough physical activity lowers your risk of dementia and cognitive decline. It should come as no surprise that if you spend a lot of time sitting and engaging in other sedentary activities, you run a higher risk of developing cognitive decline and dementia than someone who does not spend as much time sitting.
Is watching TV actually detrimental to your brain?
It's preferable to work out than watch television.
However, is watching television still bad for you if you exercise regularly? The initial research indicating that watching television is still detrimental to your brain was released in 2005. After taking into account the year of birth, gender, income, and level of education, the researchers found that the risk of getting Alzheimer's disease went up by 1.3 times for every additional hour of TV watching in middle age. Additionally, engaging in social and intellectually stimulating activities lowers the risk of developing Alzheimer's.
Less than 500 people participated in this study, but its conclusions have never been disagreed with. But how well would these findings apply to a larger sample of people?
TV watching and cognitive deterioration
In 2018, the UK Biobank study started following roughly 500,000 people who were 37 to 73 years old when they were first enrolled between 2006 and 2010. The reported demographic data was somewhat scant: 88% of the sample were classified as white, 11% as other, and 54% were female.
The researchers looked at the baseline results of the participants on a number of cognitive tests.
upcoming memory (remembering to do an errand on your way home)
spatial memory for images (remembering a route that you took)
adaptable intelligence (important for problem solving)
short-term memory for numbers (keeping track of numbers in your head).Many participants retook some tests five years later. The range of participants evaluated for each test was 12,091 to 114,373, depending on the test. The study's findings were clear. First, across all cognitive tests, watching more television at baseline was associated with poorer cognitive function.
Also, every test of cognitive ability showed that watching TV was linked to a drop in cognitive ability five years later.This kind of research can only infer that watching television contributes to cognitive decline.
Furthermore, the kind of sedentary activity selected was important. Driving and watching television were both associated with poorer cognitive function. However, using a computer was linked to better cognitive function at baseline and a lower risk of cognitive decline over the course of the five-year study.
Like fashion trends, the accepted standard for a person’s physical beauty can change with time. Nowadays, people no longer hesitate to honor different body types, shapes, and proportions, knowing that these have all had their day in the spotlight throughout human history.
Still, it can sometimes be quite difficult to be comfortable in one’s own skin. Our attitudes and views of others’ bodies may be quicker to change than our own impulses to be self-conscious and self-critical. Some people also have a hard time disassociating themselves from pejorative words that were habitually used in relation to their own bodies or other people’s bodies as they were growing up. Reasons like these can make it a challenge to embrace and celebrate wider notions of beauty and beauty positivity.
If this issue has been on your mind for some time, remember that undoing harmful notions of your own body image and becoming more confident in your own body may be a long process that requires both patience and consistent practice. The resulting happiness, self-assurance, and kindness towards both yourself and others, however, will be worth it. Here are some of the things that you can do every day to be able to exude body confidence and appreciate your body better:
Use Positive Affirmations of Yourself
First, don’t hesitate to express your love for your body and the way you look by using your words. For example, if a pair of leggings for women makes you look and feel great, say so even if there’s no one in the room but you. When checking out whether an outfit suits you, compliment what works before dwelling on what doesn’t.
It’s not unusual for people to zero in on what they see to be negative aspects of their appearance, as well as their character. You won’t be turning a blind eye to the things that ultimately don’t work for you by giving yourself positive affirmations whenever they’re due. Think of this exercise as one that acknowledges that it’s not all bad, and use it as a stepping stone to finding things like clothes that work better for you than others.
Aim for Better Health and Body Functionality
Remember that your body is both a beautiful and a functional thing. Aside from finding your way to an idea of what’s truly aesthetically pleasing to you, it’s also a must to appraise your body for what it’s capable of accomplishing.
If you go to the gym to lose weight, for instance, don’t just focus on the scale. Rather, be mindful of how exercise has improved your health and ability to keep up with physically demanding activities. The same can be done if you’re changing your diet for the better. If you’re able to accomplish something that you think is a feat, appreciate your body for going through the process and acknowledge what it’s capable of doing.
Pay attention to the holistic result of your efforts to exercise and eat healthily, and congratulate your body for adapting well to the good habits you’ve gotten into. This will allow you to cultivate a healthy and nourishing perspective on your body, which will do wonders for your overall well-being as well as your body confidence.
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