Month: September 2022

PTSD, also known as a post-traumatic stress disorder, may be familiar to you. It is a mental illness that develops after a traumatic occurrence and is frequently marked by flashbacks, excruciating anxiety, and unsettling thoughts.

Post-traumatic growth is perhaps a term that fewer people are familiar with.

Even though trauma can elicit a horrifying and crippling reaction, it can also occasionally act as a catalyst for constructive transformation. In the finest scenarios, it might even spur development, toughness, and resilience.

When you are able to transcend trauma and turn hardship to your advantage, post-traumatic growth takes place.

What is the best way to go about doing it? Find out by reading on.

FEATURES OF POST-TRAUMATIC GROWTH

According to Dr. Marianne Trent, a clinical psychologist and the proprietor of Good Thinking Psychological Services, “post-traumatic growth (PTG) is when someone who has been affected by PTSD finds a way to take new meaning from their experiences in order to live their lives in a different way than before the trauma.”

According to a reliable source, after a traumatic occurrence, about half of trauma survivors experience post-traumatic growth.

Trent cites “personal strength, appreciation for life, new opportunities in life, spiritual change, and relationships with others as examples of avenues for growth.” Examples of PTG are numerous and include creating books, discovering God, establishing charities, and many others.

Environmental psychologist and well-being expert Lee Chambers claims that PTG can manifest in a variety of ways, including the discovery of hidden skills and abilities, gaining the self-assurance to take on new challenges, and feeling a sense of strength.

According to Chambers, “it tends to develop a level of mindfulness and thankfulness for life and the present moment as well as a focus on those connections that should be valued, typically those that the individual thinks were there for them in trying times.”

Other frequently mentioned effects include a desire to lend a hand and aid others, appreciation for life, increased self-awareness, and increased compassion for others.

POST-TRAUMATIC GROWTH AND PANDEMIC

Although post-traumatic resilience is nothing new, once the pandemic ends, you might hear more about it.

88 percent of the 385 survey participants, according to a current study that appeared in the Journal of Psychiatry, claimed to have benefited from difficult pandemic situations like parenting, drop in income, and health issues.

Particularly, respondents indicated a deeper appreciation for life and good changes in family ties. Others claimed to have grown spiritually as a result of the pain of the pandemic and reported better mental health.

VARIOUS REACTIONS TO TRAUMA

It’s evident why some people grow from tragedy while others are crushed by it, which raises the obvious topic of post-traumatic growth.

According to Trent and Chambers, the following elements are crucial:

• a solid network of supporters, extraversion and openness, and the capacity to absorb the painful experience
• creating new philosophies in the wake of the horrific event
• There are numerous factors that can affect how traumatizing events can be used for good, according to Chambers.

HOW TO BEAT THE ODDS

There are actions you can take to achieve integration if you have experienced trauma. You can respond to your experience with a post-traumatic development response, however, it takes time.

These actions comprise:

• Considering your feelings and experiences.
• creating a sense of neighborhood.
• getting help for one’s mental health.

GRATITUDE

Chambers advises writing down your feelings as a first step in the emotional processing process.

“Writing down what we’ve experienced and how we managed it enables us to become more aware of how we handled our reality shifting overnight,” the author claims.

Reflecting allows us to develop our thankfulness.

We can think about the purpose in our lives and the things we value and are grateful for, according to Chambers. “We may begin to realize how wonderful our lives are after things are taken away and we learn to be resourceful.”

GROUP THERAPY

Chambers thinks that creating a sense of community and asking for help from individuals you can trust can both be beneficial.

He said that during the pandemic, “communities have banded together to support one another, building links and supporting the weak.” “Many people claim that this purposeful connection has increased their sense of gratitude for others and their sense of belonging to something greater.”

WHEN TO SEEK HELP?

Trent advises taking the following actions if you or someone you know is displaying these signs:

• Speak to your doctor or dial the number for the nearest 24/7 mental health services.
• Discuss your feelings with a family member or friend you can trust.
• Consider recording your experiences in a journal. Even the act of listing everything from A to Z can aid in the processing of occurrences.
• It can be beneficial to learn to accept your difficult thoughts or feelings for extended periods of time as opposed to shoving them away or employing diversion methods. Techniques for reducing distress, including box breathing for three to four breath cycles, can actually make it easier to deal with upsetting ideas.
• It might be quite helpful to learn about stabilization strategies or to seek out psychological counseling.

TAKEAWAY

The idea of post-traumatic growth, according to Chambers, “lies in the knowledge that stressful, traumatic, and unpleasant events that happen to human beings have the ability to yield beneficial advantages.”

The good results from enduring the psychological battle of these events are post-traumatic growth, which can range from serious illness and loss of a loved one to military conflict and sexual assault. These occurrences are frequent experiences that can reshape a person’s life.

If you’re managing the symptoms of post-traumatic stress, knowing that terrible situations can be a catalyst for growth may give you hope.

But rather than hurrying to reach a phony feeling of positivity, it’s crucial to take the time to properly analyze your trauma experience and not dismiss it.

With the right assistance, doing so can eventually enable you to enter a more optimistic frame of mind.

When you require assistance right away
Please seek support if you or someone you know is struggling or thinking about harming yourself or others.

• Dial your local emergency number or 911.
• Dial 800-273-8255 to reach the National Suicide Prevention Lifeline.
• To contact the Crisis Textline, text “HOME” to 741741.
• Not in the USA, is it? With the help of Befrienders Worldwide, locate a helpline in your nation.
• Keep them close while you wait for assistance and take away any dangerous objects or weapons.

If you are not living with them, talk to them on the phone until aid arrives.

Lack of sleep can result in life-threatening health issues like type 2 diabetes, heart disease, obesity, and depression. As a result, having good sleep is not a luxury but rather a need. The good news is that getting a decent night’s sleep is possible.

Everybody occasionally has a difficult time getting to sleep. However, if you frequently have difficulties falling asleep, speak with your doctor. You can get the better sleep you need by finding and treating any underlying problems.

A number of things might keep you from getting a decent night’s sleep, from illnesses to work stress and family obligations. It makes sense why getting good sleep can be difficult at times. The things that prevent you from getting enough sleep can be beyond your control.

In this series, sleep specialist Dr. Raj Dasgupta employs sleep tracking technology to keep an eye on four troublesome snorers and uses the information to assist them to get the rest they need.

For quick suggestions, you can use right away to improve your personal sleeping habits, watch Cracking the Sleep Code.

Does Ignoring the Time Actually Aid in Sleeping?

People who get up in the middle of the night, check the time and start adding things up might establish a routine and start doing this every night. The brain awakens many of us each morning just before the alarm goes off because it recognizes that it is our usual time to awaken. Every morning, at that time, we made a note to turn off the alarm. The same result can be achieved by observing the hour at night. This is the reason why few people awaken between 2 and 4 am every day because of this.

It is simple to get rid of this kind of insomnia. Encourage your patient to take the clock out of their bedroom. Tell them to cover the clock or flip it around so they can’t see the time if they need to wake up to an alarm. It works! When patients quit checking the time, they find that falling asleep is simpler and that they wake up less at night.

What are the benefits of meditation before sleep?

Through meditation, we learn to be more mindful of the here and now. When we suddenly halt and become still before going to sleep, the mind’s propensity to become preoccupied with thoughts is likely at its height.
A focused, guided meditation practice designed specifically for sleep gives a natural sleep aid all on its own by enabling us to let go of the day’s events and communications so that we can unwind mentally while also unwinding physically.

Even the danger of Alzheimer’s disease has been linked to getting more sleep. Improved sleep is frequently linked to a stronger sense of well-being in studies.
Why could you decide to meditate before going to sleep? Meditation has been demonstrated to enhance the quality and efficiency of sleep, how quickly you fall asleep, and how long you can stay up during the day, particularly if you struggle with insomnia or difficulties going asleep.

Can Staying Up Later Make It Easier to Sleep?

If you frequently stay up late to sleep, you need to realize that every day and every moment, you are toying with your life. Those who have a regular sleep schedule outlive night owls. You need to take care of your health seriously.

The idea that sleeping during the day might make up for a lack of sleep at night is a common misperception among those who often work into the night. Your mind and body repair the damage brought on by stress and hard labor throughout the day and during the night.

However, this is not exactly how it looks while you sleep throughout the day. Daytime sleep invites a host of health problems, and instead of feeling comfortable, you would experience worry, annoyance, rage, tension, and running out of time for nearly all necessary tasks, among other problems. Health professionals strongly advise against staying up late to sleep.

Can You Feel More Rested After Skipping the Snooze Button?

The timing of crucial biological processes can be thrown off when your body’s internal clock is thrown off as a result of sleeping in spite of knowing you haven’t had enough sleep. This may not only make you feel exhausted when you would normally feel alert, but it may also have an impact on your metabolism, energy levels, and other factors.

Additionally, research indicates that being awakened during deep sleep, often known as REM sleep, may exacerbate the consequences of sleep inertia. If you keep hitting the snooze button, the likelihood that you’ll eventually be awakened during that stage will grow, making you feel even more groggy than usual.

This is due to the possibility that hitting the snooze button will make you oversleep or disrupt your sleep cycle. Both could make it more likely for you to experience daytime fatigue.

Do mattresses play a major role in sleep?

Having a healthy back requires a suitable mattress. Choosing the ideal mattress for a restful night’s sleep entails finding the ideal balance between support and comfort. There are numerous things that might influence back pain and how you sleep, but a good mattress has been shown to make a difference. If you have the improper mattress for you (or your once-suitable mattress is now old and worn), you could be making your pain worse.

Your mattress is the wrong choice for you if it encourages improper sleeping posture rather than giving your body the support it needs. Your comfort is impacted if a mattress doesn’t suit your unique tastes, which might cause you to have a restless night and wake up feeling exhausted and sore. You should think about upgrading your mattress every 8 to 10 years because all mattresses will ultimately lose some of their support.

TAKEAWAY

Your physical and emotional health is directly impacted by your sleep quality. If you don’t, it can have a negative impact on your weight, productivity, emotional stability, and daily vitality. However, a lot of us frequently struggle to get the rest we require at night, tossing and turning.

When you’re wide awake at three in the morning, getting a decent night’s sleep may feel like an impossibility. However, you have considerably more power over the quality of your sleep than you probably realize. The solution to sleep problems can frequently be found in your daily routine, just as how you feel throughout the day often depends on how well you sleep at night.

Your mood, brain and heart health, immune system, creativity, vigor, and weight can all be negatively impacted by unhealthful daytime behaviors and lifestyle decisions, which can keep you up at night tossing and turning. But if you try out the following advice, you’ll get better sleep at night, enhance your health, and feel and think better during the day.

You can improve your sleep efficiency by following these simple rules

SLEEP RULES AS PER AYURVEDA: BEST GUIDE 101

The majority of people will have acne however at some point in their lives, which is a very common inflammatory skin condition. Whether you occasionally get pimples or have severe breakouts, you’ve certainly pondered what you might do to prevent those red (and occasionally uncomfortable) bumps from appearing.

Acne can be caused by a variety of things, including hormones, genetics, the environment, skin care products, medications, and specific medical disorders. A factor can also be what you consume.

The most effective acne therapy is based on a variety of individual considerations, and it occasionally necessitates consulting a dermatologist or other medical specialist. However, a fast internet search will turn up many suggested treatments for acne, many of which lack scientific support.

Here are the top 5 Myths about the relation between diet and acne;

#1 MYTH ACNE IS ONLY EXPERIENCED BY TEENS

You are not alone if you have adult acne.

Changes in hormones can cause acne. Both sebum (oil produced by skin glands) and skin cell development are accelerated by specific hormones. Acne is brought on by these two elements working together with an accumulation of old skin cells.

In many cases, acne peaks around adolescence, but it can also last into adulthood, in which case it is referred to as chronic acne. Even while it may be less frequent, some people experience delayed acne, or acne that first appears beyond age 25.

Some analysis

According to Trusted Source, acne affects 50% of people aged 20 to 29, 35% of people aged 30 to 39, 26% of people aged 40 to 49, and 15% of people aged 50 and above.

Hormones and endocrine abnormalities, heredity, stress, cosmetic use, cigarette use, food, and specific medications are a few other variables that might contribute to adult acne.

Depending on the severity and probable origin of the acne, both in teenagers and adults, many treatments are available. Working with a healthcare professional to choose the best course of action is a smart idea.

#2 MYTH CHOCOLATE CONSUMPTION IS HARMFUL TO THE SKIN

You probably don’t need to give up chocolate to avoid acne, so exhale a sigh of relief. At best, there is inconsistent evidence regarding whether eating chocolate improves or worsens acne. Consuming chocolate showed a stronger link with acne than eating jelly beans, according to a small study of college students, but this doesn’t imply that chocolate causes acne.

Another very small, older study that included 14 young adult men who were considered to be “acne-prone” discovered a minor worsening of acne was linked to consuming cocoa pills. But neither is this study sufficient for us to draw any inferences.

This is especially noteworthy given that other studies have found no link at all between consuming sugar chocolate or items containing cocoa and acne. For starters, it’s challenging to determine whether chocolate is the real problem because it contains elements like sugar and milk, which may exacerbate skin disorders in some people.

Furthermore, because the majority of studies examining the relationship between diet and acne, in general, are small, it is impossible for researchers to control the participants’ environments, including the other foods they consume, the medications they use, or the behaviors they engage in that may aggravate their acne.

However, studies have found that those with acne are more likely to consume a diet heavy in refined carbs and added sugars than those without.

According to earlier studies, meals with a large glycemic index (GI), which cause your blood sugar to jump immediately after eating them, maybe a factor in acne. However, the majority of research on the GI’s role in acne development is limited, and the results are inconsistent.

Additionally, it indicates that diets rich in sugar and inflammation are related. Since acne is an inflammation of the lining, it’s probable that eating a lot of chocolate (and consequently, sugar) will cause you to get more pimples.

Overall, the theory that eating chocolate directly promotes acne is unsupported by studies. Dark chocolate, which has less added sugar than milk or white chocolate, maybe a better option if you believe that your acne has worsened after eating chocolate.

#3 MYTH CONTROVERSY OF THE DIARY

The question of whether eating dairy contributes to acne has long been debatable, and new studies are continuously being conducted.

It has been reported that several forms of dairy products may aggravate acne. According to integrative and functional dietitian Jillian Greaves, MPH, RD, LDN, dairy consumption increases insulin secretion and IGF-1 levels, which can result in elevated levels of androgen hormones and sebum production.

Numerous observational studies have investigated the connection between acne and various dairy products, such as milk with differing fat contents, cheese, and ice cream. This research has produced a mixed bag of findings.

A cause-and-effect link cannot be inferred from observational studies alone because there is insufficient data or the wrong kind of data to do so. Numerous studies on dairy and acne rely on participants remembering their diets, which can be a problematic form of data collecting, and on subjective evaluations of the severity of the acne.

Dairy may be a concern for some people, but the connection isn’t as obvious as many people think. A more thorough investigation is required into the conceivable connection between dairy and acne.

#4 MYTH FRIED FOOD AN ENEMY FOR THE SKIN?

Oily meals must worsen acne if it is caused by the sebaceous glands producing too much oil, right?

Although it’s not so easy, the myth endures. According to a survey of acne sufferers, 71% of them believed that fatty and fried foods are to blame for their condition.

The truth is that there hasn’t been any research to demonstrate that fried or oily foods either cause acne or worsen it.

Work with a certified nutritionist if you frequently notice that your acne grows worse a day or two after consuming milk or chocolate.

If fried foods make up a significant portion of your diet, you could accidentally substitute them for good fats like omega-3 fatty acids. As these beneficial fats have been associated with reduced inflammation, they may be able to aid in the reduction of acne.

It would probably be better to concentrate on including nutrient-dense foods in your diet rather than attempting to completely cut your favorite foods.
One crucial warning: If you consume greasy items using your hands and then touch your face, the oil from your foodstuff may obstruct your pores and cause acne. Wash your hands thoroughly prior to contacting your face.

#5 MYTH GLUTEN FOR SKIN

Going gluten-free won’t probably make your skin clear, despite what the internet may attempt to convince you.

Eczema and other skin disorders are more common in people with celiac disease, an autoimmune disorder that necessitates a strict gluten-free diet. However, studies have not conclusively linked acne and celiac disease.

Furthermore, there is no proof that cutting out gluten can make acne go away in persons without celiac disease or that there is a connection between gluten and acne. Following a gluten-free diet can be challenging, and doing so needlessly may lead to stress. This may potentially make acne worse because stress has been connected to the condition.

According to Greaves, long-term, non-strategic food limitations might lead to stress and nutrient deficits that could exacerbate acne. Additionally, avoiding gluten without a valid medical reason increases the risk of nutrient shortages, food obsession, and eating disorders like orthorexia nervosa.

Therefore, avoid fad diets and concentrate on developing a balanced eating pattern that includes all the meals and food groups you like if you want to encourage clear skin.

TAKEAWAY

Most people experience acne at some point in their lives, including as adults. There are several urban legends regarding possible dietary causes of acne, however there is insufficient clinical evidence to support them.

Weak associations between acne and milk and acne and chocolate have been found, but results have been mixed, and further study is necessary to fully understand these associations.

However, there doesn’t seem to be a link between acne and oily or gluten-containing diets.

While there is a connection between nutrition and skin issues like acne, research indicates that dietary patterns as a whole influence significantly more than specific foods. Stick to a healthy eating plan that incorporates all the food groups and things you want to eat.

Consider consulting with a dermatologist or qualified nutritionist to investigate possible food factors if conventional acne treatments aren’t providing relief. They could advise you to temporarily stop eating foods you believe are contributing to your acne in order to determine whether that helps.

You can have a quick look at these few healthcare tips that will boost your skin health;

REMARKABLE SKINCARE TIPS FOR HARSH WINTER

According to Ayurveda, sleep is a basic instinct of life and is necessary for all living things. It is necessary for our physical, mental, and spiritual renewal and resurgence.

Sleep is one of the three foundations of good health in Ayurveda or nidra. Food (ahara) and sexual energy regulation follow (brahmacharya). For a healthy existence, these three factors must be appropriately balanced.

TYPES OF SLEEP

According to Ayurveda, the three constitutional types, or doshas, govern sleep and other physical activities. There are three doshas:

• vata (wind)
• pitta (fire)
• kapha (water and earth)

The heavy feeling of exhaustion is a result of the substantial influence of kapha during sleep.

Six different types of sleep are mentioned in the ancient Sanskrit book Charaka Samhita on Ayurveda. The passage suggests that sleep may result from:

• natural slumber without outside disturbances
• increased kapha due to consuming too much fried, chocolate, cheese, or other high-kapha foods.
• fatigue of the body and mind brought on by a persistent illness, an imbalance, or a physical injury

INSTRUCTIONS FOR VARIOUS DOSHAS

Depending on your main doshas, Ayurveda offers various lifestyle adjustments to optimise sleep.

VATA

Ayurveda provides a number of lifestyle changes to improve sleep depending on your primary doshas.

VATA FOOD

It’s important for individuals with aggravated vata to eat foods that increase kapha in the body. This will increase the qualities of heaviness, stillness, and smoothness.

People with high vata should consume heavy and rejuvenating food, says Lineesha K.C., an Ayurvedic physician at Greens Ayurveda in Kerala. This can include:

• milk
• curd
• coconut milk
• butter
• ghee

QUICK RECIPIE– Boil high fat milk on medium high flame. Let the milk settle down then add a pinch of nutmeg, 2 teaspoon cardamom.Add some sugar, jaggery or honey according to your convenience.

Also eating hot steamed rice and meat can help in achieving reduced vata. Having a disturbed sleep also indicates having bad vata.

VATA SLEEP

Your body requires nutrition to calm the vata.

Better sleep is aided by foot massages or full-body abhyanga massages using calming oils like Mahanarayan Thailam or brahmi oil. Sesame oil or Dhanwantharam Thailam should be used for head massages.

A lot of activity may promote the vata. Avoid exercising in the evening if your vata is high and try to avoid using your phone and watching television an hour before bedtime.

Keep your bedroom dark and well-ventilated for restful sleep. Using scented candles with scents like eucalyptus, chamomile, lavender, or sweet orange might also be beneficial.

INSTANT STEPS TO CALM DOWN YOUR VATA

• Head massage with luke warm oilfor 15 minutes.
• Drink warm milk or water.
• Turn down the electronic activity before sleep.
• Pace down your physical activity before a few hours of sleep.
• The bedroom should be well ventilated and scented.

PITTA

Pitta literally means , “fire”. Pitta is the heat developed inside the stomach. Due to this, metabolism is affected due to it. During the process of digestion the food is passed through the mouth, trachea, stomach the into small intestine and later on into larger intestine – pitta plays a major role.

PITTA DISORDERS

Pitta can become out of balance when exposed to emotional stress or rage, extreme heat, heavy alcohol use, meat, sweets, and white flour. As a result, the body is far less effective in utilising food. As a result, individuals with Pitta disorders frequently experience heartburn, diarrhoea, and upset stomachs.

Their emotional sensitivity, frequent bowel movements, perspiration, and hyperacidic metabolism are all clear signs that their internal bio-elements are out of balance. Headaches and inflammation are some additional typical signs. People who are workaholics frequently have a Pitta problem.

PITTA FOOD

Eat cooling items like fresh fruits and dates and have a moderate to hefty dinner if you’re calming pitta. If you go to bed without eating a good meal, you can wake up hungry in the middle of the night because pitta-dominant people have powerful digestive fires.

A light snack of puffed rice or a glass of buttermilk is advised for pittas who have an early meal and still feel hungry before night. A spoonful of Jeevantyadi Gritam or medicinal ghee in an eight-ounce glass of warm milk is what Yanamandra advises.

PITTA SLEEP

Yanamandra advises pitta individuals to go to bed a bit later, at 11 p.m.

Warm ghee foot massages are advised for better sleep. Use sweet, calming essential fragrances like rose and jasmine while you sleep, and wrap yourself in a light blanket. Sleep in a cool, well-ventilated room.

For a head massage, a cooling oil such as bhringaj or amla might be utilised.

QUICK STEPS TO CALM DOWN PITTA

• Drink warm milk before sleep . The milk should be consumed with ghee.
• Massage the foot with warm ghee.
• Eat food that are cool in nature like watermelon, grapes, orange. One can also include dates.
• Try and go to bed before 11 pm.

KAPHA

Kapha means the energy of water as well as earth. The kapha consist of the growth, noursiment and ability to feel contentment. If there is imbalance in this one might feel drowsy and sleepy , mind may feel heavy and dull also there might be in motivation and energy to perform new tasks.

IMBALANCED KAPHA

If you have an disturbed kapha one may experience the following symptoms.

• Excessive sweating
• white layer formed on the tongue
• Improper bowle movements
• Increase in body weight
• Difficulty in waking up early in the morning

Inorder to balance out the kapha , Ayurveda has many such strategies along with a rate of zero side effects on the body. Here are a few techniques;

• Drying
• Exercise
• Stimulation
• Lightening
• Warming

DIET FOR BALANCED KAPHA

• To reduce these symptoms , the follow food may help;
• Chillies, black pepper, ginger, cinnamon, cumin
• Corn, canola, sesame, sunflower oil, or ghee in your daily diet.
• Inhaling a deep breath after swallowing the last morsal of the food and setting off to the next activity.
• Drink room temperature warm tea or herbal tea.

SLEEP DISORDERS AND REMEDIES

One of the main causes of sleep imbalance is the body’s dosha imbalance. According to Yanamandra, sleep disruption can result in headache, migraine, and even insomnia. Vata and pitta are exacerbated, which may be brought on by:

• eating too many salads and other dry, crunchy foods
• eating ice cream and other cold foods in excess
• staying up too late and being stressed out by work
• Shirodhara, a process in which oil is slowly poured on the forehead, can be used to cure chronic cases of sleeplessness.

For pitta pacification, try shirodhara with netra tarpana, or eye nourishment therapy, and shiro lepa, or an herbal pack for the head. A certified Ayurvedic practitioner should administer these remedies.

THINGS TO AVOID WHILE NAPPING

For those who suffer from vata-aggravated conditions, there are certain exceptions, such as:

• joint pain problems involving the nerves
• generalised concern about the muscles
• People frequently use their vocal chords
  Other exclusions consist of:
• Those who are breast- or chest-feeding
• Those who travel frequently

It’s advisable to take a nap two hours after lunch so that the meal has time to digest. Sitting on a chair that has been reclined, sleep for 20 minutes. This keeps pitta from building up in your skull.

Ayurveda advises against taking naps if you fall under one of the following categories:

• persons having a constitution predominating kapha
• individuals who are obese those whose diets are heavy in fried or oily foods
• people who don’t have an underlying disease and are usually healthy
• However, in the summer, when the heat makes it impossible to get a full night’s sleep, naps are advised.