In a society that emphasizes physical well-being, perfect figures, and medical advancements, mental health often takes a back seat. With the fast-paced nature of today’s world, increased levels of stress, competition, and daily struggles, the state of one’s mental well-being is a critical issue that is often overlooked. In this blog post, we aim to shed light on the importance of mental health, its impact on overall well-being, and why we should not just be addressing it, but prioritizing it.
What is Mental Health?
Mental health is not merely the absence of mental illness. The World Health Organization defines mental health as “a state of well-being in which every individual realizes his or her own potential, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to her or his community.”
The Silent Epidemic
Mental health problems have become a silent epidemic in our society. With the advent of technology and social media, a wave of self-comparison, FOMO (Fear of Missing Out), and increased levels of anxiety have emerged. Despite the far-reaching impact on our communities, mental health is often stigmatized, marginalized, and not discussed openly.
The Domino Effect of Poor Mental Health
Poor mental health doesn’t only affect the individual; it has a ripple effect that impacts families, communities, and society at large. The direct consequences can manifest in numerous ways:
Reduced Productivity: A mind that is stressed, depressed, or anxious cannot function at its optimum level.
Physical Health: Chronic stress can lead to severe physical conditions like heart disease, obesity, and other chronic ailments.
Strained Relationships: Mental illness often leads to misunderstandings, causing strain in relationships with family and friends.
Why Prioritizing Mental Health is Crucial
Awareness & Education
The first step to prioritizing mental health is awareness. People need to understand that mental well-being is as crucial as physical well-being. Educational systems should incorporate mental health discussions, reducing the stigma attached to it.
Support Systems
A robust support system, be it family or friends, can act as a strong pillar for someone who is mentally distressed. Employers should offer mental health support and benefits to employees.
Access to Care
Therapeutic and psychiatric help must be made accessible and affordable for everyone. Telemedicine is a significant step toward this, as it removes geographical limitations.
Small Steps, Big Impact
Simple acts can have a profound impact on one’s mental health. Activities like regular exercise, eating balanced meals, adequate sleep, and mindfulness exercises like meditation can go a long way.
Anxiety is a natural response to stress, danger, or uncertainty. However, when these feelings become persistent, excessive, and interfere with daily life, they may indicate an anxiety disorder. As of 2021, anxiety disorders are among the most common mental health issues globally. This blog aims to explore different types of anxiety disorders, their causes, and some coping mechanisms to help manage them.
Methods such as deep breathing, meditation, and mindfulness can help focus the mind and reduce anxiety.
Conclusion
Prioritizing mental health is not a luxury; it is a necessity. An investment in mental health is an investment in a holistic future, for individuals and society alike. Let’s strive to create a world where mental health is not an afterthought, but a priority.
Anxiety disorders can be debilitating but are also treatable. If you suspect you or someone you know may be dealing with an anxiety disorder, seek professional medical advice for a comprehensive treatment plan tailored to individual needs.
It’s time we break the silence, shatter the stigma, and foster a future that cares for mental well-being as much as it does for physical health.
Is work tedious? Is the fact that Facebook hasn’t been blocked by your work the only thing urging you to come back after Diwali? You might have “rust out” if you can confirm the yes answers to these questions.
Rust out is the opposite of burnout in terms of boredom, as the name implies. Instead of putting in long hours and burning out from stress, you do a job that is unfulfilling and doesn’t challenge you, which makes you lose interest and become indifferent.
A third of Indian workers, according to recent research by occupational psychologist Dr. Sandi Mann, find their occupations monotonous. Even worse, Mann thinks that boredom may be more harmful than excessive employment.
The reasons for rust out read like a laundry list of issues with today’s workplaces: the de-skilling of formerly complicated positions, a lack of empowerment, an excessive amount of paperwork, endless meetings, monotonous chores, etc. Although it can afflict everyone, two groups are particularly heavily hit.
First, there are middle managers whose careers have come to a grinding halt; second, there are younger employees who, in earlier, more hierarchical times, would have been promoted but are now stuck in lower-level positions.
After a relaxed vacation, do you have to get back to work? Does it seem tiresome to stick to the routine after a casual Sunday holiday? Do you keep staring at the mobile phone waiting for the time to pass from 9:30 to 9:35? Here is your answer as to why are you feeling so tired and lazy;
This condition where you feel tired or bored or zoned out after a weekend or a vacation is known as a rust-out!
RUST OUT
In today’s world, human bodies tend to work according to the artificial clock and not the body’s physiological clock. The hours of sleeping and the hours of staying awake have also been changed. Similarly, our food-eating habits and digestion ca[abilities have changed.
And to cope with this competitive lifestyle we tend to avoid and keep away our health, and hence, once in a while, you can have the feeling of rust out!
As our body responds to dehydration which is a lack of supply of water to the body, in the same way, due to lack of rest or inadequate stimulation our brains may face temporary rust out.
Human brains are in continuous need of brain stimulation that can keep their brain cells active and their body functioning harmoniously but when all these factors are absent and you are at the last stage you tend to give yourself rest this will ultimately lead to a phase of, “rust out”
PHYSIOLOGY OF RUST OUT
The brain has numerous pathways to experience the feelings like anger, sadness, grief, excitement, and fear. Due to the disturbance of the brain reward system or the mesolimbic system, there is the occurrence of rust-out syndrome.
The brain regions that control the physiological and cognitive processing of reward are collectively referred to as the mesolimbic system or the reward system. The brain naturally correlates certain stimuli (substances, situations, events, or activities) with a favorable or desirable outcome throughout the rewarding process.
An individual’s behavior is altered as a result, which eventually prompts them to look for that specific favorable stimulus. The coordinated release of many neurotransmitters is necessary for reward. However, dopamine occupies a major place among the brain chemicals linked to reward.
Dopamine is a key mediator of the rewarding effects of food, drink, sex, social interaction, and drug misuse.
The so-called mesolimbic system, which is made up of projections from midbrain dopamine neurons of the ventral tegmental area (VTA) to the striatum, prefrontal cortex, amygdala, hippocampus, and many other limbic system regions, is the dopaminergic route that is primarily involved in reward.
The dopaminergic mesolimbic system is activated when rewarding stimuli are perceived, which results in the release of dopamine to the desired nuclei. The nucleus accumbens and the ventral striatum is important reward-related substrates.
The dorsal striatum regulates habitual behavior in addition to being a key player in the action selection and initiation phases of decision-making. It also appears to mediate feedback qualities like valiance and amplitude. As a result, the dorsal and ventral areas work together to mediate reward.
HOW TO HANDLE A RUST OUT?
CHANGE YOUR MODE OF TRANSPORT
Going to work will be a difficult effort if your daily commute is long, exhausting, and stressful. Just consider how motivated you will be to complete your chores if you are already annoyed and worn out before you get to work.
Change the way you commute and how you begin and end your day. Look for brand-new detours where traffic is not a problem. Use the tube if you can, or even bike to work.
To change things up and escape the routine, you might also choose a route with interesting sights to explore.
RE-DESIGN YOUR WORK CUBICLE
Change the environment in which you operate. You can request that your manager provide you with a new workstation or cubicle. Or you and a fellow employee could likely switch desks.
A new environment at work will give you a new perspective on the activities at hand. Change the way the items are set up on your desk if that isn’t possible.
When you’re bored and uninspired, doing tiny things like hanging a photograph of a loved one or getting a small potted plant will help you relax.
KEEP CHALLENGING YOURSELF
Work will get quite monotonous if standards are not set and you are not challenging yourself. It would be better if you made an effort towards something, whether it be personal growth or professional advancement.
Consider additional areas in your life that use improvement, and make plans to address them. Work will become enjoyable and the monotony will go if you are working towards a goal or target.
Additionally, engaging in intriguing activities each day will inspire you and change the way you view your work.
PACK YOUR BAGS AND GO ON A VACATION
Every day of the week, do you find yourself at work bored, and nothing seems to make it better? So perhaps it’s time for you and your friends and family to go on a vacation.
A relaxing getaway will revitalize your life and relieve all working stress. And when you return to work, you’ll be ready to finish your chores quickly.
PAIR UP WITH OTHERS
If you are required to work by yourself at your desk without the assistance of a team, boredom at work may result. Working on difficult projects by yourself may be very boring and frustrating.
In such circumstances, request that your manager place you on a team where everyone’s task is shared. This fosters a collaborative environment that encourages participation and creativity.
You might look for chances to collaborate with other teams and departments. This will enable you to learn new skills from others and contribute your knowledge as required.
WORK TOWARDS YOUR EMOTIONAL QUOTIENT
You can be quick to attribute your ennui at work to your job, but this may not be the case.
Perhaps you are more prone to getting bored because you lack social awareness, social skills, or emotional intelligence.
Improve your emotional quotient by taking action. Take up self-awareness or positivism, for instance. You’ll be more inspired and self-assured, and you won’t lose interest in your work.
REVAMP YOUR ENVIRONMENT
Environmental aesthetics have a significant impact on how well our brains work. Our mood might be impacted by our surroundings’ physical features.
Therefore, if you frequently get bored at work, consider changing the aesthetics of the space. To evoke sensations of energy and vitality, use vibrant colors like yellow, orange, green, or red throughout your workstation.
TAKEAWAY
What can be done, then? Businesses must acknowledge rust and discuss it. They should make sure people are employed in positions that match their skills and create an environment that fosters creative tension, or a healthy amount of stress.
Inform your manager, consider taking on new duties, be clear about your goals, and change your habits if your work is making you feel unmotivated. Find new employment if yours is essentially outdated. The worst thing you can do, maybe, is nothing. He who rusts, as the proverb goes in German, is one who rests.
Have you ever considered that keeping track of your fertile days can improve your chances of getting pregnant? Or perhaps assist you in determining which days to postpone having sex in order to avoid becoming pregnant?
Tracking the days you’re most fertile (known as fertility awareness) can be helpful whether you’ve just begun your journey of trying to conceive, have been trying for a time without success, or aren’t quite ready to start a family. Learning about your body’s natural rhythm will help you better forecast when ovulation will occur.
You may track your fertility using a variety of tools, including gadgets, apps, and procedures. Some function best when combined with other techniques, while others are more efficient when used alone.
In order for you to choose the fertility awareness technique that is appropriate for you and your body, we have broken down each technique for you. Additionally, we’ve put together a list of our favorite fertility monitoring software and resources that can help you get pregnant (or not).
Knowing how to track ovulation is helpful while trying to get pregnant. You may ensure that you’re aiming for the most fertile window in your cycle by keeping track of when you ovulate. Ovulation tracking is another method used by some couples to try to prevent pregnancy.
Ovulation tracking is a fertility awareness technique or a natural family planning technique. You can accomplish it in a number of ways, including by using a calendar, keeping track of your cervical mucus, and utilizing an ovulation prediction kit.
If you are aware of your ovulation date, it is preferable to engage in sexual activity from five days before to one day following it. During this most fertile phase, experts typically advise couples to have intercourse every day or every other day.
THE CALENDAR METHOD
In order to use the rhythm method of birth control, you must keep track of your menstrual cycle. In order to predict ovulation, this method of birth control entails following your menstrual cycle on a calendar. To determine when you’re most fertile, you use this information. You refrain from sexual activity or utilize other forms of birth control during your reproductive period.
If a couple wants to get pregnant, it might also assist them to decide when to have intercourse. Because it requires charting your cycle on a calendar, the rhythm approach is also referred to as “the calendar method.” It’s not a particularly effective method of contraception when used alone. It falls under the categories of “natural family planning” or “fertility awareness.”
You only have a few days each month while you are fertile or capable of becoming pregnant. When determining their fertile days, people who use the rhythm approach examine their previous menstrual cycles. In that case, they can decide to abstain from sexual activity or use a barrier method of birth control, like condoms or spermicide.
Fertility monitoring can be done in a variety of ways. The rhythm method’s most popular approach entails understanding how lengthy your cycles are and using that knowledge to determine when you’re ovulating.
You’re generally most fertile when:
in the days leading up to ovulation.
the ovulation day.
24 hours after ovulation.
You’ll be able to identify a pattern more clearly the longer you maintain track of your cycle. You can avoid unprotected intercourse on certain days of each menstrual cycle once you know the duration of your cycle and a window for when ovulation typically takes place.
BASAL BODY TEMPERATURE
One approach to natural family planning is the basal body temperature method, which is based on fertility awareness. When you are completely at rest, your body temperature is at its lowest. An ovulation-related increase in basal body temperature is possible.
The two to three days prior to your fever rising are when you’ll be most fertile. You might be able to forecast when you’ll ovulate by keeping track of your basal body temperature every day. This could aid in figuring out when conception is most likely to occur.
The basal body temperature approach can be used to choose the most fertile days if you’re trying to conceive. Similarly to this, you can use the basal body temperature approach to determine which days to avoid unprotected intercourse if you want to prevent pregnancy.
It’s possible that the basal body temperature approach by itself won’t give you enough lead time to successfully avoid pregnancy. This technique for preventing conception is frequently used in conjunction with other reproductive awareness-based techniques.
There is no specific setup needed to monitor your basal body temperature. However, if you want to utilize the basal body temperature in conjunction with another birth control technique based on fertility awareness, speak with your doctor first if:
You recently had a baby or discontinued using hormonal contraceptives, such as birth control pills.
You are nursing a baby.
You’re getting close to menopause.
Keep in mind that a variety of factors, such as the following, might affect your basal body temperature:
disease or fever
shift labor under stress
Oversleeping or disturbed sleep patterns Alcohol
Time zone differences and travel
gynecological conditions
certain medicines
Before getting out of bed every morning, take your basal body temperature. Use an oral thermometer that is digital or one that is made to assess basal body temperature. To achieve an accurate reading, make sure you get at least three hours of unbroken sleep per night.
Always take your temperature using the same technique for the most reliable readings. When you get up each day, try to take your temperature at the same time.
Track the readings of your temperature. Keep track of your basal body temperature each day and watch for patterns to appear. You can do this using a paper chart or an app created specifically for this.
When you ovulate, your basal body temperature may rise slightly, usually by less than 0.5 degrees Fahrenheit (0.3 degrees Celsius). When the slightly elevated temperature holds consistent for three days or more, ovulation has most certainly taken place.
When fertility is high, plan your sex wisely. Although sperm can survive up to five days in your reproductive system, you are most fertile two days before your basal body temperature increases.
OVULATION PREDICTOR KITS
Ovulation test strips are urine tests you can perform at home to identify when ovulation is about to occur. They operate by detecting the luteinizing hormone (LH), which rises during ovulation to trigger the release of the egg.1 They are also known as ovulation tests or ovulation predictor kits (OPKs).
One or more paper test strips may be included in an ovulation test kit, or the test itself may resemble a pregnancy test stick. Either you pee on the extended tip of the version that resembles a pregnancy test, or you pee in a cup and then delicately dip the test strip into your urine.
The results can indicate if you could be about to ovulate. Ovulation strips can assist you in timing intercourse for conception. When the test comes back positive, you should typically have intercourse every day for the next few days.
On the other hand, your OB/GYN can provide you with detailed advice on the ideal timing and frequency of sex acts for you and your spouse. Find out more about taking an ovulation prediction test and analyzing the findings.
HOW TO USE OPK?
If your specific ovulation predictor kit has instructions, read them carefully because there may be little differences in how they operate. However, an ovulation prediction kit often includes a package of five to ten test sticks or strips.
Start utilizing the tests around two days prior to when you anticipate ovulating. Use a chart or calculator for ovulation if you’re unsure of your cycle’s timing. Additionally, you can use fertility apps to determine your expected ovulation date.
The Clearblue Easy Fertility Monitor is an exception. You must begin testing this product on the first day of your period.
Test in accordance with the earliest and latest dates you would anticipate ovulating if your cycles are irregular. If this is the case, having a kit with many test strips is helpful. If you need assistance choosing the ideal time for your body, speak with your OB/GYN.
Kits to predict ovulation features two lines. The control line is one line. This merely informs you that the test is successful. The test line is on the second line. LH is spiking when the test line is as dark as or darker than the control line. This is when you have conceived.
CHARTING CERVICAL MUCUS CHANGES
A natural family planning method is the cervical mucus method. The cervical mucus approach, also known as the Billings Ovulation approach, is based on a thorough examination of mucus patterns throughout your menstrual cycle.
Changes in cervical secretions prior to ovulation assist sperm move more easily through the cervix, uterus, and fallopian tubes to the egg. You can try to predict when you’re most likely to ovulate and become pregnant by observing changes in the cervical mucus.
The cervical mucus method can be used to find the most fertile days if you’re trying to conceive. The cervical mucus method might help you choose which days to avoid unprotected intercourse if you wish to prevent pregnancy.
The cervical mucus birth control approach calls for commitment and drive. You and your spouse must refrain from having sex or use a barrier method of contraception during each month’s fertile days if you don’t want to get pregnant.
HOW TO OBSERVE THESE CHANGES?
Understanding how cervical secretions alter throughout a regular menstrual cycle is crucial to using the cervical mucus approach. You’ll typically have:
Three to four days after your period is over, there are no discernible cervical secretions.
Secretions that are hazy, foggy, and sticky throughout the following three to five days
For the following three to four days, which are the days before and during ovulation, there will be a lot of clear, wet secretions.
No discernible cervical secretions for 11–14 days until the start of your next menstruation.
Even though the duration of each phase may differ, if the pattern of your cervical secretions deviates from that described above, speak with your doctor. You can have an infection that has to be treated by a doctor.
If you want to utilize the cervical mucus birth control method, speak with your doctor first if:
You recently gave birth, had your first period, or discontinued using hormonal contraception or birth control tablets.
You’re nursing a baby.
You’re getting close to menopause.
You suffer from a disorder like polycystic ovary syndrome that prevents you from having regular ovulation.
If you have ongoing reproductive tract infections, your doctor may advise against using the cervical mucus approach.
SALIVA FERNING TEST
Using patterns created by your saliva, this at-home test tool can forecast ovulation. Your dried saliva may take the shape of a fern when your estrogen levels rise just before ovulation.
This test is qualitative; it determines whether or not you might be close to your ovulation time, not whether you will unquestionably get pregnant. If you want to know when you will ovulate and be in the most fertile phase of your menstrual cycle, you should take this test.
You can use this test to aid in making pregnancy plans. This test should not be used to aid in preventing pregnancy as it is unreliable for that purpose.
This test might not be accurate for you. Among the causes are
Not all women fern and you might not be able to see them. Women who fern may not necessarily fern on all of their fertile days during their period.
Smoking, eating, drinking, brushing your teeth, how you put your saliva on the slide, and where you were when you took the test can all interfere with ferning.
TAKEAWAY
If you don’t have any underlying reproductive problems, getting pregnant with one of these procedures should be rather simple. Talk to your doctor, especially if you tend to have irregular periods if you’re taking these measures to prevent pregnancy. Your doctor can help you with any concerns you have and make sure you’re employing these techniques properly.
You were all prepared for all those uncomfortable nights during your pregnancy, also fully on guard for those sleepless nights during babyhood. But were you prepared for toddlerhood? Also, those cold head fights, not listening, toothaches, and whatnot!
Let us first understand the stages of the development of the baby; initially, it is in the form of a fetus, and later on it develops to form an infant. After the delivery, it is known as the baby, and as the developmental stages are achieved it is known as a toddler.
In a few instances, toddlers may have their own idea or concept about their sleep schedule. They might tend to sleep only at the night. But maybe they need more than just a six-hour sleep at that age, due to the excessive energy expenditure.
At such times you need to understand that children may need sleep in between the daytime hours, or small bouts of naps which helps in reducing their crank, anger, or stubbornness.
So you might be wondering, what is the ideal sleep schedule for your toddler? or how many hours of sleep are required? Are in-between naps necessary? The answer will depend on your child’s age because, between her first and third birthdays, her nap demands and habits fluctuate significantly.
Here are some tips on how to make sure your child is getting the recommended amount of sleep each night and throughout the day, as well as a look at some sample age-based toddler sleep patterns that can help you determine whether your child’s schedule is on track.
HOW MUCH SLEEP DOES A TODDLER REQUIRE?
Usually, 10 to 11 hours of sleep combined with naps are needed for toddlers. A combination of two one- to two-hour naps throughout the day (or one longer afternoon nap as she approaches age 2) and a solid 10 to 11 1/2 hours at night will allow your child to get all those hours. Between 12 and 18 months, many children switch from two naps to one, but some don’t until they’re two.
WHAT IS THE IDEAL TIME FOR PUTTING TODDLERS TO BED?
The majority of babies do their best sleeping when they are in bed by 7:30 or 8 p.m. If you go to bed early, your child will have the chance to get the amount of sleep she requires to feel rested (especially since you can typically expect her to wake you up between 6 and 7 a.m.). Additionally, studies show that young children who go to bed before 9 p.m. typically fall asleep more quickly and wake up less frequently at night.
HOW TO CREATE A SLEEP SCHEDULE FOR TODDLERS?
Toddlers are accustomed to their routines. A calming bedtime ritual signals that it is time to start settling down and appeals to your precious pea’s need for constancy. Since it prepares her for going to bed at the same time every night, it also helps her develop healthy sleeping habits.
It’s not necessary to have a complex regimen. However, it should be regular and begin no later than 45 to 60 minutes before bedtime. A bath, literature, soft music, and cuddles are all soothing pastimes. Avoid roughhousing or energetic play because these activities are more likely to energize your child than to promote relaxation.
Even if your toddler’s sleep requirements are different from those of a baby, maintaining a schedule is still a good idea. Your toddler will have a feeling of what to expect from waking up, taking a nap, and going to bed around the same time each day, which can be reassuring and increase her readiness to comply with the schedule.
Following a routine also ensures that your sweetheart gets the proper amount of sleep, preventing her from becoming overtired and cranky throughout the day or under tired when it’s time for bed. That may lower your risk of experiencing sleep issues or complaints and assist you in avoiding those dreaded early-morning wake-ups.
1-YEAR-OLD TODDLER’S SLEEP SCHEDULE
Your 12-month-old’s schedule might be remarkably similar to how it did last month — and stay that way for a few more months — despite the fact that her age technically places her in toddlerhood territory. A 12-month-old should sleep roughly 14 hours per day, with 11 of those hours occurring at night. The final three hours should be divided into two naps during the day.
6:30 a.m.: Awake
10 a.m.: Nap
11:30 a.m.: Awake
2 p.m.: Nap
3:30 p.m.: Awake
7 p.m.: Bedtime routine
7:30 p.m.: Bedtime
15-MONTH-OLD TODDLER’S SLEEP SCHEDULE
Between 12 and 15 months, not much will change for the majority of children. You might need to move bedtime a little bit later if the afternoon nap is beginning to interfere with bedtime but your cutie isn’t ready to switch to just one nap (many babies this age aren’t).
6:30 a.m.: Awake
10 a.m.: Nap
11/11:30 a.m.: Awake
1:30/2 p.m.: Nap
3/3:30 p.m.: Awake
7/7:30 p.m.: Bedtime routine
7:30/8 p.m.: Bedtime
18-MONTH-OLD TODDLER’S SLEEP SCHEDULE
Your one-and-a-half-year-old will likely require 11 to 12 hours of sleep per night in addition to two to three hours for naps. She’ll probably be prepared at this age to go from a morning and an afternoon nap to just one midday nap, typically soon after lunch. A transition can be a significant adjustment, so it’s common for your child to act irritable as her body adjusts. She might need to be put to bed earlier than usual because she will probably be exhausted by the end of the day.
6:30 a.m.: Awake
12:30 p.m.: Nap
2:30 p.m.: Awake
6:30 p.m.: Bedtime routine
7 p.m.: Bedtime
2-YEAR-OLD’S SLEEP SCHEDULE
Two-year-olds require between 11 and 14 hours of total daily sleep. You might notice that naptime grows a bit later or shorter when your child enters her second year. She might be able to return to a somewhat later bedtime depending on how long the nap was.
6:30 a.m.: Awake
12:30 p.m.: Nap
2/2:30 p.m.: Awake
7 p.m.: Bedtime routine
7:30 p.m.: Bedtime
3-YEAR-OLS TODDLER’S SLEEP SCHEDULE
During this time toddlers generally cut out their sleep completely or may have a bout of nap during the day time. When your toddler has entered this age group usually requires 10 to 13 hours of sleep.
6:30 a.m.: Awake
1:30 p.m.: Nap or quiet time
2:30/3 p.m.: Awake
7/7:30 p.m.: Bedtime routine
7:30/8 p.m.: Bedtime
WHAT ARE THE WAYS THAT YOU CAN GET YOUR TODDLER ASLEEP?
Bedtime arguments are occasionally unavoidable when raising a toddler. However, using these techniques can help minimize opposition to nighttime and naps and get your little dreamer (more) on board.
Follow a schedule. It is more likely that your child will be weary when you tuck her into bed if she wakes up, naps, and goes to bed around the same time each day. Have a regular schedule.
The same holds true for the activities you engage in to wind down before bed and nap, as well as how you respond to requests for one more tale, another glass of water, or getting out of bed. Your toddler will be more likely to follow the plan if she is aware of what to anticipate (and what won’t work).
Make necessary changes to your timetable. It may be time to change your toddler’s nap schedule or put her to bed a little later if she routinely acts like she isn’t sleepy at nap or bedtime or if she starts to wake up earlier than usual.
Give your consent to play. Tell her she can sing or play softly with a plush “friend” or two until she goes to sleep if she insisted she wasn’t tired. The “permission to play” card gives your child the impression that she has won, which can make it easier for her to fall asleep at night.
Keep moving throughout the day. Your child will get tired by having lots of physical playtimes and exposure to outdoor air.
Avoid using a screen. The AAP advises avoiding screens at least two hours before bedtime and preventing screen-based gadgets from being used in your child’s bedroom.
Examine sleep hygiene. A more formalized sleep training program may be wise if you’ve made previous modifications but your youngster is still refusing or regularly waking up at night.
REASONS WHY YOUR TODDLER IS NOT SLEEPING PROPERLY!
You’ve no likely already begun to learn from experience that even the best-laid plans for your toddler’s sleep can go awry. Here are a few that you might encounter frequently.
absence of a bedtime ritual. The most frequent and convenient obstacle to evening happiness must be this. Toddlers are accustomed to their routines. Even if your family’s schedule is chaotic (and who’s isn’t? ), it’s worth the bother to establish a calming, regular bedtime ritual that begins early enough to guarantee enough zzzs.
phobias and nightmares. Your toddler’s anxieties at night, whether they involve monsters under the bed or a dread of the dark, are quite real. Your instinct to reassure her with kisses and cuddles (without staying too long by her bed) is spot-on and will help your child resume her regular sleeping schedule.
illness or a trip. When you have a cold or are sleeping in an unfamiliar bed, it may be more difficult to fall asleep. In these trying times, adopt a do whatever it takes mentality to ensure that your child gets some rest. While camping or during flu season, extra hugs, kisses, and special demands are acceptable; nevertheless, try to return to the old schedule as quickly as you can to prevent these transient sleep troubles from developing into habits.
Regression in sleep. This brief sleep regression is typical among toddlers. Your greatest efforts to calm down your young child may be undone by new developmental milestones, such as learning to walk, as well as by major-to-her, minor-to-you life changes, like getting a new pet or babysitter. major life changes like having a new sibling or moving on to a new place that is not familiar to the child.
gnawing ache. Your toddler may experience teething discomfort once more as those canines, incisors, and molars erupt, which can disrupt sleep.
Your child resists giving in. A toddler’s job description is, to put it simply, to refuse almost everything. That includes time for bed! To assist your child accept when the lights go off, give her a choice between two sets of pajamas, a book you’ll read to her, and which stuffed animals will join her in bed.
Your youngster doesn’t want to be left out. Except for the bed, your little social butterfly and constant mover and shaker want to be in the center of everything. Your young child misses you. When your child begs you to stay with her after lights down, it’s generally not a game; separation anxiety is very real.
Keep those visits brief and uninteresting, and diffuse the tension with a neutral conversation about the day and what might happen tomorrow. To avoid her wondering where you are when she wakes up and comes looking for you, try to leave the room before she falls asleep.
Osgood Schattler’s disease has many synonyms for itself like osteochondritis, tibial tubercle apophysitis, or traction apophysitis. The pain is usually experienced by the front part of the knee also known as the patella. The pain that is experienced is mostly muscular and not skeletal. Osgood Schattler’s disease is commonly found in skeletally immature athletes.
Osgoos Schattler’s disease typically shows symptoms like; tenderness around the joint, insidious pain, atraumatic and slight tenderness at patellar tendon insertion. Activities like jumping, and sprinting can aggravate the mechanical stress on the patellar tendon and increase further damage.
WHAT IS OSGOOD-SCHATTLER’S DISEASE?
In athletes with immature skeletons, Osgood Schlatter disease, also known as osteochondrosis or traction apophysitis of the tibial tubercle, is a frequent source of anterior knee pain. Sports that are frequently associated with the syndrome include:
Basketball
Volleyball
Sprinters
Gymnastics
Football
The patellar tendon insertion site at the tibial tuberosity is typically painful in patients with an atraumatic, gradual development of anterior knee discomfort. Jumping and sprinting are examples of recurrent extensor mechanism stress exercises that might cause the self-limiting syndrome.
The severity of the pain determines the course of treatment, which includes symptomatic relief with ice and NSAIDs, activity adjustment, and relative rest from aggravating activities, as well as a stretching regimen for the lower extremities to address underlying biomechanical risk factors.
Despite the benign nature of the condition, it might take a while to recover and interfere with sports. The illness gradually develops, and repetitive knee movements are frequently linked to it. Over the tibial tubercle, there is typically discomfort.
Despite the benign nature of the condition, it might take a while to recover and interfere with sports. The illness gradually develops, and repetitive knee movements are frequently linked to it. Over the tibial tubercle, there is typically discomfort.
WHAT IS THE PREVALENCE OF OSGOOD-SCHATTLER’S DISEASE?
The cartilaginous tissue that makes up the patellar tendon inserts at the tibial tubercle. Ossification of the tibial tubercle occurs next, between the ages of 10 and 12 for females and 12 and 14 for boys. Osgood Schlatter’s disease manifests itself at this stage of bone development. According to the predominant idea, repeated pressure on the tubercle causes microvascular tears, fractures, and inflammation, which manifest as swelling, discomfort, and soreness.
Overuse injuries like Osgood Schlatter’s disease affect active teenage patients. The force applied by the powerful patellar tendon at its insertion into the relatively soft apophysis of the tibial tubercle results in secondary repeated strain and microtrauma.
Risk factors for the disorder include:
Male gender
Ages: male 12-15, girls 8-12
Sudden skeletal growth
Repetitive activities like jumping and sprinting
One of the most frequent causes of knee pain among skeletally immature, adolescent athletes is Osgood Schlatter disease. For males, onset occurs between ages 10 and 15 while for females, it occurs between ages 8 and 13. Males are more likely to get the syndrome than females, and athletes who compete in running and jumping sports are more likely to develop it. Osgood Schlatter’s disease affects 9.8% of teenagers between the ages of 12 and 15 (8.3% of girls and 11.4% of males). 20% to 30% of patients had bilateral symptom presentation.
PATHOPHYSIOLOGY OF OSGOOD-SCHATTLER’S DISEASE
The patellar tendon can join the tibial tubercle, which forms a secondary ossification center. Increased stress across the apophysis results from bone growth exceeding the ability of the muscle-tendon unit to expand enough to preserve previous flexibility.
As opposed to the tendon in an adult, the physis is the weakest point in the muscle-tendon-bone relationship, making it vulnerable to damage from repetitive stress. The apophyseal ossification center may soften and partially avulse with repeated contraction of the quadriceps muscle mass, especially with repeated forced knee extension as observed in sports involving running and jumping (basketball, football, gymnastics). This condition is known as osteochondritis.
The tibial tubercle develops and then closes or fuses in the order described below:
(Age 11 years) The entire tibial tubercle is made of cartilage.
Ages 11 to 14 are when apophysis forms.
Between the ages of 14 and 18, the apophysis merges with the proximal tibial epiphysis.
When a person is older than 18 years, the proximal tibial epiphysis and tibial tubercle apophysis fuse together.
HOW DOES THIS DISEASE PRESENT ITSELF?
The age group affected is between 8-year-old to 15-year-old children. This can also be caused to other age groups but it depends on the nature of the injury. Now when a child is playing the injury must have occurred once but due to healthy joint structure, the injury is not understood at an early stage.
The child typically complains of pain in the anterior or the patellar or as we can say on the front part of the knee joint. There might be pain presentation on both sides or a single side of the leg. You might notice increased swelling near the knee around the knee joint.
The pain that is felt might be insidious in nature, it may subside while the child is at rest or has stopped playing for a while. You might start noticing a bulge-like formation on the anterior part of the knee joint.
The pain aggravates after performing the following activities;
jumping
running
kneeling
squatting
direct trauma to the knee
TREATMENT FOR OSGOOD SCHATTLER’S DISEASE
Osgood Schlatter disease is diagnosed clinically, thus radiographic testing is typically not required. If the presentation is severe or unusual, plain radiographs may be utilized to rule out further diseases including a fracture, infection, or bone tumor.
An apophysis avulsion injury or other injuries following a traumatic incident may also need a radiographic assessment. The tibial tubercle is raised in Osgood-Schlatter disease, and there may be soft tissue edema, apophysis fragmentation, or calcification in the distal patellar tendon. It should be noted that these findings are not always indicative of pathology and can alternatively be interpreted as normal deviations, making clinical correlation crucial.
Although the condition eventually resolves on its own, it may last for up to two years before the apophysis fuses. Relative rest and activity reduction from the problematic activity are part of the treatment, which is determined by the intensity of the discomfort. Although there is no evidence to support it, activity limitation is useful in lessening pain.
Rest does not appear to hasten recovery. As long as the discomfort goes away with rest and does not restrict sports-related activities, patients are allowed to play sports. NSAIDs and local cold treatment are both effective painkillers. To protect the tibial tubercle from direct impact, a protective knee pad can be put over it.
In addition, hamstring stretches and quadriceps strengthening exercises can be helpful. Formal physical therapy may be required if conservative pain management does not work. A brief duration of knee immobilization may be recommended in severe, ongoing instances.
There is insufficient evidence to endorse either surgery or injectable therapy for Osgood-Schlatter’s disease. The majority of the time, symptoms are self-limiting, and the pain goes away as the apophysis closes. A swollen or conspicuous tibial tubercle may be a long-term consequence, however, in the vast majority of cases, this is asymptomatic.
An interprofessional team composed of an orthopedic surgeon, physical therapist, primary care physician, orthopedic nurse, and sports physician is the most effective way to manage Osgood Schlatter’s disease.
It may be more useful to reduce athletic participation than to stop all activity because these injuries frequently occur in extremely active adolescent patients. Instead of complete rest, it may be more effective to suggest that a patient who plays on multiple teams or participates in multiple sports during the same season drop one of those teams or sports. This will reduce the amount of activity and strain that comes from frequent and repeated participation.
Limiting activity should be decided jointly by the patient athlete and parent, taking into account both short- and long-term objectives. The degree of pain felt should ultimately dictate the choice. Osgood Schlatter can be prevented by gradually increasing their workload (less than 10% weekly), utilizing the right tools and procedures, engaging in stretching exercises to maintain flexibility in the hamstrings and quadriceps and debating against early sports specialization.
TAKEAWAY
Always pay attention even to the slightest of injuries. Some injuries may not at all need medical attention and can heal on their own, But persistent pain in a specific joint needs to be assessed and treated immediately by a medical professional.
Keep in mind all the above-mentioned symptoms and causes and get treated by your orthopedic or physiotherapist.
The long-term effects of OSD are typically not severe. Some children may develop a lump below the knee that is painless and persistent. Surgery to eliminate a bothersome lump below the knee is very uncommon.
Kneeling causes some adults who had OSD as children or teenagers discomfort. Consult your doctor if your child’s knee pain persists after the bones have stopped developing. The medical professional can look for further knee pain sources.
The most challenging aspect of weight loss is keeping it off. The evidence points to this conclusion. Some scientists think that the body always returns to a certain weight. Your body may attempt to regain any lost weight if you lose it.
The set point idea has some support, but there are other factors that affect weight reduction as well. Furthermore, studies demonstrate that it is possible to reduce weight and keep it off.
You are succeeding! You’re consuming fewer calories. You’re working out. However, your scale doesn’t appear to appreciate your effort. Or maybe it did, briefly. However, despite your best efforts, your weight has remained constant recently. Or even more annoyingly, it keeps rising.
It’s an all too typical situation. However, you are not alone. And you are not to blame.
Marcio Griebeler, MD, an endocrinologist and obesity specialist, explains that in the past, people believed that losing weight could be achieved by increasing exercise or reducing calorie intake. Obesity, however, is an illness. It is a malfunction of physiology. Your body will work in a number of different ways to defend itself and prevent you from losing weight.
Several factors may alter body weight, according to a reliable source. Inherited characteristics, the environment, as well as hormonal, psychological, and genetic factors, all influence weight. The difference between the energy used and the calories consumed affects weight as well.
The set point model is based on the idea that there is a genetic weight range that is predetermined and influenced by biological signals. Your body has a regulatory mechanism that maintains you at a set point, or steady-state level.
Your brain’s hypothalamus receives signals from your fat cells. At specific periods, hormones like leptin, which controls appetite, and insulin are released. A variety of cues influence the continual up-and-down adjustments in your metabolism.
HOW DOES SET POINT WEIGHT THEORY WORK?
Your set point weight is determined by a variety of variables and is highly personal. According to specialists, your surroundings, genetics, and preferences are all important.
The set point is largely determined by the weight that your body has grown accustomed to.
“The set point is established over a long period of time,” claims Harrison. Although it’s a really complicated issue, it seems that your body is trying to manage itself by gaining or losing weight.
If you follow a diet, your body may attempt to regain your prior weight using the following mechanisms:
Physical systems: Your metabolism can slow down if you abruptly cut back on your calorie intake. This implies that your body expends less energy to perform the same tasks. The food you do eat does not burn as quickly as a result. Although you might temporarily lose weight, you’ll probably start gaining it back over time.
Your body may also make adjustments to the hormone levels that control your appetite and metabolism in an effort to get you back to your original weight. Additionally, it might change how you take in and utilize nutrients.
Mental systems: As you consume particular meals, your brain becomes accustomed to the pleasant feelings they produce. Your body will seek new meals or beverages to make up for the gaps left by those foods when you cut back on or eliminate them from your diet.
Harrison predicts that “people will find something else to satisfy them.” You can unknowingly reintroduce snack foods over time, or it might be a few glasses of wine a day.
Just a handful of the procedures that make losing weight so difficult are listed above.
For dieters, it can be particularly challenging, especially in the evening. Every system in your body is screaming, “I want this, I need this.” For you to succeed, there must be a means to overcome this, says Harrison.
SET POINT WEIGHT THEORY
According to set point theory, the body makes an effort to keep its weight within a desired range. Throughout their adult lives, many people maintain a body weight that falls within a relatively narrow range. While they are young, some people’s bodies may keep them thin, but as they get older, they may be able to put on weight.
According to the set point principle, your metabolism will slow down if you suddenly start eating fewer calories. Even if your activity level is the same, you will burn fewer calories. Additionally, your body might alter how it takes in nutrients. You may become more hungry as a result of changing hormones. These elements can make it simple for you to gain weight again.
Because there is no concrete evidence, the concept of a set point weight is only a notion. Researchers have noticed that many people tend to stay within a given weight range, yet it is challenging to conduct weight research on individuals. It’s challenging to regulate what people eat. The majority of research instead relies on self-reporting, which can be unreliable.
If you have obesity, you are aware of the enormous difficulty in reducing weight and keeping it off.
The scientific reason for the occurrence is set point theory. According to this, your body puts up a fight to prevent you from losing weight. The underlying premise is that your body strives valiantly to maintain weight. And it believes it is helping you.
“What we frequently observe is that people may alter their food and exercise routines in an effort to shed weight, and they may initially succeed. However, their weight will then reach a ceiling and remain there, according to Dr. Griebeler. “That’s because reducing weight and altering your set point are two different things.
WEIGHT GAIN AND SET POINT WEIGHT THEORY
If your body aids in your weight increase when you have lost weight, shouldn’t it aid in your weight loss when you have gained weight? Why is it so simple to gain weight if our body has a system that controls body fat? These questions have been the focus of scientific research.
You should be able to reach a healthy weight through diet and exercise, right? At least, everyone seems to agree on that. Why then don’t you see results?
Your body resists losing weight, which is the problem. Additionally, it has several built-in safeguards to keep you at your predetermined spot.
Your body responds to weight loss efforts by producing more ghrelin hormones. They are the ones that give you a craving for food. Additionally, less leptin—the hormone that makes you feel full—is released.
Therefore, it’s not all in your head. Your body’s internal mechanisms are working against you as you diet by making you feel as though you need to eat more.
Dr. Griebeler observes that “fighting back against those hormones is very difficult.” “The fact that you’re hungry doesn’t mean you lack willpower. Because of a hormonal change, it will be quite challenging for you to maintain your diet over the long run.
Dieting alters not only your hormones but also how your body breaks down food.
The first step in weight loss is fat loss, according to Dr. Griebeler. “However, you burn fewer calories when you have less fat. It’s a downward spiral.
Furthermore, cutting calories can cause you to start losing muscle mass, which is equally harmful. Fat burns fewer calories than muscle does.
What do you have to show now after all your hard work? You have less muscle and less fat, which together reduce your ability to burn calories.
DRAWBACKS OF SET POINT WEIGHT THEORY
Several patterns of weight gain that scientists have noticed cannot be explained by set point theory. These patterns imply that a person’s life circumstances may have an equal impact on weight as the body’s set point. Science has determined that:
A lot of college students put on weight. Children with high television viewing habits are more likely to be overweight. Many people put on weight after getting married.
Less wealthy individuals in Western nations are more likely to be obese. After relocating from Asia to the West, people frequently gain weight.
HOW TO AVOID GAINING WEIGHT USING THIS SET POINT WEIGHT THOERY?
According to recent studies, 20% of dieters are able to maintain their weight loss. People who have dropped at least 30 pounds and kept it off for at least a year are tracked by the National Weight Control Registry. These people frequently respond to inquiries about how they avoid gaining the weight back.
According to the available evidence, people had better long-term weight loss results following a “medical trigger”—a warning about their health. Also,
Participants in the registry engaged in the following behaviours, which may help them maintain their weight loss:
They frequently weighed themselves every day.
Before they become significant increases, they battled tiny weight gains.
They typically ate cereal and fruit for breakfast.
They worked out for about an hour every day, frequently by walking.
They consumed a diet low in fat and calories.
Even on weekends and on holidays, they consistently followed their diet.
It’s common for people to attribute weight gain on a lack of willpower. Willpower has a tiny but significant impact on weight control, according to research. There are other, more crucial factors.
If you’re colour-blind, you see colours differently from the majority of people. Colour blindness frequently makes it challenging to distinguish between particular colours.
Colour blindness typically runs in families. Specialised glasses and contact lenses can help, but there is no cure. The majority of colour-blind people are adaptable and have little trouble going about their daily lives.
IS THERE ANY TYPE OF COLOUR BLINDNESS?
If you are colour blind, you may not be able to perceive colour at all or you may not be able to perceive particular colours the way most people do. Different colour vision issues are brought on by various types of colour blindness.
RED-GREEN COLOUR BLINDNESS
It might be challenging to distinguish between red and green when suffering from the most prevalent type of colour blindness.
Red-green colour blindness comes in 4 different forms:
The most prevalent kind of red-green colour blindness is deuteranomaly. It intensifies the red in green. This kind is modest and typically doesn’t interfere with daily activities.
Red appears less bright and greener due to protonomy. This kind is modest and typically doesn’t interfere with daily activities.
Both protanopia and deuteranopia completely impair your ability to distinguish between red and green.
BLUE -YELLOW COLOUR BLINDNESS
It is challenging to distinguish between blue and green as well as between yellow and red when one has this less prevalent type of colour blindness.
Blue-yellow colour blindness comes in two varieties:
It is challenging to distinguish between yellow and red and blue and green due to tritanomaly.
You can’t distinguish between blue and green, purple and red, or yellow and pink if you have tritanopia. Colours also appear less vivid as a result.
COMPLETE COLOUR BLINDNESS
You cannot see any colours if you are completely colour-blind. This is exceedingly rare and is also known as monochromacy. You might also have problems seeing clearly and be more sensitive to light, depending on the type.
SYMPTOMS OF COLOUR BLINDNESS
Not seeing colours as most people do is the main sign of colour blindness. If you’re colour-blind, it could be challenging to see:
a distinction between colours
Different colour tones vary in their brightness.
The signs of colour blindness can frequently be so subtle that you might not even notice them. Many people who are colour blind are unaware of their condition since we grow accustomed to how colours appear to us.
Other symptoms, such as nystagmus or sensitivity to light, may also be present in those with very severe cases of colour blindness.
ARE YOU AT RISK FOR COLOUR BLINDNESS?
Compared to women, men are far more likely to be colour-blind. Having colour blindness is also more likely if you:
have a history of colour blindness in your family
have conditions that affect the eyes, such as glaucoma or age-related macular degeneration (AMD)
possess certain health issues, such as diabetes, Alzheimer’s disease, or multiple sclerosis (MS)
Take specific medications
being white
If you suspect that you may be colour-blind, discuss having a test done with your doctor.
RIGHT TIME TO CHECK COLOUR BLINDNESS FOR YOUR CHILDREN
The identification of colour blindness in youngsters can be challenging. Colourblind children might try to conceal their condition. However, if you’re worried about your child’s ability to read from a chalkboard or perform other tasks because of colour blindness, you should have them evaluated.
If there is a history of colour blindness in your family or if your child seems to be struggling with colour recognition, have them checked.
Ask the eye doctor to examine your child’s eyes. Additionally, you might be able to test your child at school.
CAUSES OF COLOUR BLINDNESS
The most prevalent types of colour blindness are hereditary, or inherited from one’s parents. Your colour vision won’t improve or deteriorate over time if your colour blindness is inherited.
If you have a condition or accident that affects your eyes or brain, you could develop colour blindness later in life.
On chromosomes, which are collections of genes, diseases like colour blindness are transferred from parents to their offspring.
The X and Y chromosomes are a couple of them, and they control whether you are a boy or a girl at birth. Females have two X chromosomes, while males have one X and one Y chromosome. The X chromosome is where the genes that might cause red-green colour blindness are handed down.
Men are more likely than women to have red-green colour blindness since it is X-chromosome-inherited. This is due to:
The sole X chromosome that males inherit from their mothers is. They will suffer red-green colour blindness if that X chromosome carries the red-green colour blindness gene rather than a normal X chromosome.
Two X chromosomes, one from the mother and one from the father, are present in females. The gene for red-green colour blindness must be present on both X chromosomes in order to have the condition.
Both men and women are equally affected by blue-yellow colour blindness and full-colour blindness, which are inherited on other chromosomes.
HOW TO SELF-CHECK FOR COLOUR BLINDNESS?
Usually, a quick test performed by your eye specialist may determine whether you are colour-blind.
Your eye doctor will demonstrate the test to you by displaying a circle with a variety of coloured dots inside it. Inside the circle is a dot-based shape that resembles a number, letter, or wavy line. If you don’t have colour blindness, it’s simple to perceive this shape, but those who do have trouble seeing it are those who are colour blind.
COLOUR PALATE TEST
The most typical kind of colour blindness test is this one. Your ophthalmologist will ask you to examine a pattern of coloured dots with a number or other object in the centre that is coloured differently. You can be colour-blind if you can’t see the form because it blends into the background. Colour blindness can be detected using various colour plates.
ANOMALOSCOPE TEST
If you can match the brightness of two lights, you pass this exam. You will look at two different bright lights through an eyepiece. You’ll try to align the lights using knobs as you modify them. You might be colour-blind if you can’t match the brightness of the two lights.
HUE TEST
You will encounter coloured blocks in a hue test. Your ophthalmologist will instruct you to arrange them in a rainbow pattern, for example, red to purple. You might suffer from a particular form of colour blindness if you have problems putting them in the right sequence. Eye specialists frequently provide this test to those who require an extremely accurate colour vision for their lines of work, such as photographers or designers.
WHAT IS THE TREATMENT FOR COLOUR BLINDNESS
Colour blindness that runs in families cannot be cured, but most people are able to adapt. Adults with colour blindness might not be able to perform some vocations, such as being a pilot or graphic designer, while children with colour blindness could need assistance with particular classroom tasks. Remember that colour blindness typically doesn’t result in significant issues.
If another medical issue is the source of your colour blindness, your doctor will treat that disease first. Your doctor may advise switching to a different medication or adjusting your dosage if the medication you’re taking makes you colourblind.
There are gadgets and technologies that can assist if colour blindness makes performing daily tasks difficult, such as:
contacts and glasses. People who are colour-blind may benefit from special contact lenses and eyewear that can distinguish between different hues of colour.
visual supports. You can live with colour blindness with the aid of visual aids, applications, and other technology. For instance, you could use an app to capture a photo on your phone or tablet, and then tap on a specific portion of the image to see what colour it is.
With your eye doctor, go over your alternatives. Keep in mind this advice:
Consult your physician about the use of technology and visual aids to assist you in doing daily duties.
Encourage family members to get a colour blindness screening because the condition can run in families.
Nearly one in seven Americans has an alcohol use disorder (AUD) at some point in their life, making it one of the most prevalent mental illnesses in the country. Men are around three to five times as likely as women to have an AUD.
However, because women are more susceptible to the negative effects of alcohol on the liver, heart, and brain, drinking can have major negative repercussions in this population. Given the same quantity of alcohol consumption, women also have greater blood alcohol levels than males, which is likely owing to sex variations in the way alcohol is transported across body tissues.
HARM OF ALCOHOL
In the United States, alcohol misuse and dependency cause unimaginable suffering and are responsible for around 5% of all fatalities. Cirrhosis of the liver, which was the ninth-leading cause of mortality in the U.S. in 1988, is the primary health risk connected to AUDs. AUDs are linked to aggression, suicide, and auto accidents.
A different mental disease, including sadness, anxiety, or a personality problem, is frequently present in people with AUDs. Although attempts to “self-medicate” with alcohol by treating one of these other diseases can sometimes lead to AUDs, in many situations the AUD is the main, underlying disorder.
However, when a person has both a significant mood or anxiety condition and an AUD, both issues need to be treated.
What is “alcoholism”—the widely used but ill-defined term typically used to describe AUDs? Even among medical professionals, this has caused debate for many years. A growing body of evidence supports the theory that AUDs are caused by a complex interaction between biological and psychological variables.
Some varieties of AUDs appear to run in families and are at least partially influenced by genetic factors, while the precise role of heredity in AUDs is unknown. While it may not be appropriate to hold someone accountable for having an AUD, it is crucial to hold them accountable for seeking help.
Despite the fact that diabetes is a biological illness, diabetics are nonetheless expected to take their insulin as prescribed.
REALISING AND TREATMENT WITH AUD
How can you tell whether you or a loved one has a significant drinking problem? The number of alcohol people really consume is not a good way to answer this. The assertion that “I can stop drinking whenever I want to” is also untrue.
The majority of chronic alcoholics have, at some point, abstained from alcohol for extended periods of time, but that does not guarantee they can manage the problem on their own: The abstinent alcoholic will almost always relapse unless they continue receiving therapy for substance abuse.
You should be on the lookout for an AUD if the subject:
Unintentionally consumes more alcohol than intended; for instance, if someone says, “I’m just going to have one for the road,” they may end up drinking five beers. consumes alcohol or spends a lot of time sobering up. has difficulty fulfilling major social, professional, or other duties. continues to use alcohol despite the fact that it frequently leads to health or mental issues.
Needs increasingly more alcohol to provide the same effect. When they stop drinking, they start to experience withdrawal symptoms (shaking, sweating, and “seeing things”). Frequently complains when people ask them about their drinking or have been informed that they have a drinking issue by a doctor, their work, or a family member.
HEALTH RISKS OF BEING A CHRONIC ALCOHOLIC
If you’re otherwise healthy, occasionally consuming too much alcohol probably won’t have a negative long-term impact. But if you drink substantially on a regular basis, it’s a different story.
Most guys describe that as having four or more drinks per day, or 14 or 15 in a week. Heavy drinking for women is defined as having more than 3 drinks per day or 7–8 drinks per week.
You can suffer many physical and emotional side effects from drinking too much.
HARMFUL FOR LIVER
Alcohol is a toxin, and your liver’s function is to remove it from your system. But if you drink too much too quickly, your liver might not be able to keep up. Alcohol can damage liver cells and cause a scarring condition known as cirrhosis. An indicator that your liver isn’t functioning as it should is alcoholic fatty liver disease, which can be caused by long-term severe alcohol usage.
Alcoholic liver disease is a serious condition that can result from long-term alcohol addiction. Today, let’s discuss alcoholic liver illness. Alcoholic liver damage typically develops after years of excessive drinking.
The probability that you will acquire liver disease increases with the amount and length of alcohol misuse. Alcohol may result in hepatitis, which is characterized by liver enlargement and inflammation. This can eventually result in liver cirrhosis, the last stage of alcoholic liver disease, and liver scarring. Unfortunately, cirrhosis results in irreparable damage.
CARDIAC PROBLEMS
You may be aware of the risks associated with blood clots, excess body fat, and excessive cholesterol levels. Both are more likely when drinking. According to studies, those who drink heavily are also more likely to experience problems with their heart’s ability to pump blood and may be at an increased risk of developing heart disease.
On the other side, heavy drinking has a range of negative health effects, including cardiac issues. Drinking too much alcohol can cause excessive blood pressure, heart failure, or stroke. A condition that damages the heart muscle called cardiomyopathy can also be exacerbated by excessive drinking.
Alcohol can also lead to obesity and the myriad of health issues that come with it. Alcohol is a source of extra calories and a factor in weight growth, both of which have negative long-term effects.
The lesson here is one you probably already knew: if you choose to drink alcohol, limit your intake to moderate levels and avoid going overboard.
RISK FOR NERVOUS SYSTEM DAMAGE
The neural connections in the brain are impacted by alcohol. You will find it more difficult to remember information, think properly, communicate clearly, make decisions, and move your body as a result. Dementia and despair are just two conditions that can be brought on by excessive drinking. Damage to your nerves could be unpleasant and last for a long time after you sober up.
Although alcohol can have an impact on different areas of the brain, it generally shrinks brain tissue, kills brain cells, and depresses the central nervous system. Long-term binge drinking can have a substantial negative impact on memory and cognition.
Alcohol interacts with brain receptors, obstructing nerve cell communication and reducing activity along excitatory neural pathways. Alcoholics have well-documented neuro-cognitive impairments, neuronal damage, and neurodegeneration; nevertheless, the underlying mechanisms are still unknown. Direct and indirect effects are also possible.
In this review, we focused on how alcoholism affects the central nervous system and how it affects people’s health.
ALCOHOL CAN MAKE YOU ANEMIC
This occurs when your body doesn’t produce enough strong red blood cells to carry oxygen throughout your body. You could develop ulcers, inflammation, and other issues as a result. You may skip meals more frequently if you drink too much alcohol, depriving your body of iron.
Alcohol consumption has the potential to cause either an iron deficiency or abnormally high amounts of iron in the body, in addition to interfering with the proper absorption of iron into the hemoglobin molecules of red blood cells (RBCs).
Anaemia can develop from iron shortage, which is frequently brought on by substantial blood loss because iron is necessary for RBC function. Gastrointestinal bleeding is a common source of blood loss and subsequent iron deficiency in alcoholic patients.
However, iron deficiency in alcoholics is frequently difficult to identify because it may be covered up by signs of other nutritional deficiencies (such as folic acid insufficiency) or by the presence of concomitant liver disease and other inflammatory disorders brought on by alcohol.
HOW TO GET HELP?
Seek assistance if you believe you may have an alcohol problem. Speak to your physician, therapist, or expert on addiction. Find support groups online. Some people are successful at quitting the habit on their own. However, you might want to check out the local chapter of Alcoholics Anonymous if you feel like you need further assistance. Learn more about alcoholism treatment in outpatient settings.
Take the following actions to reduce your risk while drinking:
Don’t consume too much at once. If you choose to drink, doctors advise limiting your intake to no more than one drink for women and two for men every day.
More slowly, sip.
While drinking, eat something.
Replace alcoholic beverages with nonalcoholic alternatives. The best is water.
Plan beforehand. Be sure you know how you’ll get home securely and drink only with people you trust.
YOU CAN ALWAYS ASK AA FOR HELP
The program of AA goes beyond not drinking. Its objective is to bring about “an entire psychic change,” or spiritual awakening, in the alcoholic’s thinking in order to “bring about recovery from alcoholism.” The Twelve Steps are supposed to lead to a spiritual awakening, and helping AA or staying in regular contact with AA members will help you stay sober.
To comprehend and follow the AA program, members are advised to find an experienced fellow alcoholic, known as a sponsor. The sponsor should ideally be the same sex as the sponsored person, have completed all twelve steps, and refrain from imposing their personal beliefs on the sponsored person.
According to the helper therapy theory, sponsors in AA might gain from their interactions with their charges because “helping behaviors” are associated with higher abstinence rates and fewer instances of binge drinking.
The ideology of the Counter-Enlightenment is carried on in the AA program. According to AA, accepting one’s inherent limits is essential to determining one’s standing among other people and God.
These concepts are known as “Counter-Enlightenment” views because they go against the Enlightenment’s belief that people have the ability to create a paradise on Earth using their own will and reason. Sociologists David R. Rudy and Arthur L. Greil discovered that an AA member needs to maintain a high level of commitment to be sober after reviewing the literature and monitoring AA meetings for sixteen months.
In a psychotherapy setting, active art-making, the creative process, applied psychological theory, and human experience are used by art therapists to improve the lives of people in individuals, families, and communities.
A qualified art therapist can effectively support both individual and relational treatment objectives as well as social issues through art therapy. Art therapy is used to advance societal and ecological change, boost self-esteem and self-awareness, build emotional resilience, encourage insight, improve social skills, and improve cognitive and sensory-motor functioning.
Master-level clinicians with a wide range of experience, art therapists work with patients of all ages. Their education and supervised training enable them to culturally competent work with varied groups in a variety of contexts, guided by ethical norms and the scope of practice. Art therapists deal with people who are struggling with physical and mental health issues as well as those looking to grow emotionally, creatively, and spiritually while respecting each person’s values and beliefs.
Art therapy uses integrative techniques to engage the mind, body, and spirit in ways that go beyond verbal expression alone. Alternative forms of receptive and expressive communication that can get around language constraints are encouraged by opportunities in the kinesthetic, sensory, perceptual, and symbolic domains. Visual and symbolic expression empowers individual, group, and societal development by giving voice to experience.
WHO ARE ART THERAPISTS?
Art therapists are clinicians with master’s degrees or higher who have been trained in both art and therapy and work with a variety of populations in a variety of venues, including schools, wellness centers, and hospitals.
Their education and supervised training enable them to culturally competent work with varied groups in a variety of contexts, guided by ethical norms and the scope of practice. They are trained mental health professionals who genuinely care about the communities they serve and work to improve the mental, emotional, and physical health of those they serve.
In addition to having acquired a Master’s Degree, art therapists are trained in both therapy and art. They have also studied and mastered both psychology and human development.
Art therapists are experts at utilizing art as a springboard for everything from a basic assessment of another person’s state to treatment for assisting serious sickness since they have a variety of educational requirements and certifications.
People of all ages, sexes, creeds, etc. are welcome to work with art therapists. Depending on the circumstance, there may be a large number of therapists working together as a therapeutic team to assist an individual, a couple, a family, or a group of individuals.
Art therapists work with individuals, couples, families, and groups in diverse settings. Some examples include:
Hospitals
Schools
Veteran’s clinics
Private practice
Psychiatric and rehabilitation facilities
Community clinics
Crisis centers
Forensic institutions
Senior communities
WHO CAN BENEFIT FROM ART THERAPY?
Generally speaking, anyone can use art therapy. Expressive arts therapy is one more technique to communicate and express oneself in a world where there are many other options.
The fact that most other kinds of communication encourage the use of language or words as a means of communication is one of the key distinctions between art therapy and those other forms of communication. Humans frequently lack the ability to express themselves within this narrow spectrum.
The opportunity to convey one’s sentiments through any type of art is one of the wonderful things about using art as therapy.
Although there are other expressive therapies (such as those involving the performing arts), the expressive art therapy we’re talking about here usually makes use of more conventional forms of art. such as sculpture, photography, painting, drawing, or a range of other visual art forms.
Art therapy uses integrative techniques to engage the mind, body, and spirit in ways that go beyond verbal expression alone. Alternative forms of receptive and expressive communication that can get around language constraints are encouraged by opportunities in the kinesthetic, sensory, perceptual, and symbolic domains. Visual and symbolic expression empowers individual, group, and societal development by giving voice to experience.
WHAT ARE THE DIFFERENT TYPES OF ART THERAPIES?
Art therapy uses integrative techniques to engage the mind, body, and spirit in ways that go beyond verbal expression alone. Alternative forms of receptive and expressive communication that can get around language constraints are encouraged by opportunities in the kinesthetic, sensory, perceptual, and symbolic domains. Visual and symbolic expression empowers individual, group, and societal development by giving voice to experience.
give you a safe space and time with someone who won’t judge you, help you make sense of things and understand yourself better, enable you to express thoughts and feelings that you find challenging to put into words, assist you in finding new perspectives on problems or challenging circumstances, enable you to talk about complex emotions or trying experiences, and give you a chance to connect with others.
There are four main types of art therapies;
dance movement therapy
music therapy
drama therapy
visual art therapy
DANCE MOVEMENT THERAPY
The use of dance and body movement is part of dance movement therapy, also referred to as dance therapy. You may experiment with various rhythms and movements, for instance. You are not required to be skilled or experienced in dance.
Dance movement therapy can help some people with the following:
feel more attuned to their bodily being and environment explore challenging experiences through movement rather than words, such as uncomfortable sentiments about their body or looks.
MUSIC THERAPY
Investigating music and sound is a part of music therapy. To practice music therapy, you don’t need to be musically skilled; for instance, you don’t need to be able to read music, play an instrument, or be a talented vocalist.
You might utilize several instruments or listen to music with your therapist as you explore your options for expressing yourself. Instruments that are simple to use, such as cymbals, wood blocks, or bells, are frequently provided by music therapists. Alternatively, you could sing or make noises using your voice.
When utilizing music to express your sentiments, there is no right or wrong way to do it. Together, you and your therapist might create sounds in a way that feels healing to you.
Some individuals discover that music therapy aids them in the:
Use music to express themselves in new ways, connect with their therapist and other people, and articulate challenging thoughts or feelings.
DRAMA THERAPY
Utilizing various forms of performance and drama in drama therapy could be beneficial for you.
You may create fictional characters, tell stories, play games, or perform mime. Puppets, masks, and other items are also options. You don’t need to be an actor or have any acting experience, and not all activities will include speaking.
Dramatherapy can be useful for some persons in order to:
explore being creative and using their creativity, and examine how mental health issues affect their body. express or resolve unpleasant thoughts or feelings securely.
VISUAL ART THERAPY
‘Art therapy’ is another name for visual art therapy, which uses supplies for visual arts. Use pens, pencils, crayons, paint, chalk, clay, or collage as examples. You might also use digital media, like pictures or movies. You don’t need any prior experience or training in the arts.
You might utilize art supplies with the help of your therapist to convey your emotions or experiences. Your therapist may occasionally offer suggestions or prompts; for instance, some art therapy groups may concentrate on a certain theme or activity each session.
Your therapist won’t comment on or interpret your artwork. They will assist you in examining its significance to you and your feelings regarding its creation.
For instance, you may explain why you choose a specific hue or medium for your artwork. However, not everything you create will have to have a purpose.
Some individuals discover that art therapy aids them in the:
look at a topic or situation in a fresh way convey feelings or thoughts that are challenging to express examine painful or difficult experiences enhanced self-understanding and increased comfort in therapy.
THE POWER OF ART AS THERAPY
Expressive art therapy, which uses the arts as a kind of therapy, is a wonderful field that has made a significant positive impact on the lives of many individuals. It can aid someone in self-expression, emotional exploration, addiction management, and self-esteem building. Children with developmental problems benefit greatly from it, but everyone benefits from art therapy, which is fantastic!
Have you ever observed how relaxing music or engaging in a hobby like painting can be after a long day? That is due to how effective it is as therapy. If you visit a qualified art therapist, they can assist you in interpreting the emotions that flow into your creation and even in problem-solving.
Studies have also shown that coloring has several advantages, even for adults. Sadly, coloring, creating art, painting, and playing music is highly taboo in the world of adults. Get rid of that social pressure and discover how liberating it is to let your imagination run free.
These forms of therapy mostly express themselves through dance, music, and art. Playing musical instruments, listening to music, and singing can all be used as part of music therapy. Dance and movement are used in dance therapy. It makes sense that it is so effective since shaking causes your body to generate large amounts of endorphins.
Drawing, coloring, painting, sculpting, and pretty much anything else you can think of that is artistic can all be a part of art therapy. People adore all of these things.
Art therapy is useful for many other things in addition to assisting someone in improving their mental well-being. Health in general may benefit. To get away from unpleasant feelings, art is fantastic.
When someone is diagnosed with cancer, art therapy might be beneficial. Fighting cancer is highly physically and emotionally taxing, and accepting the diagnosis can be difficult. A lot of stress, rage, and despair can be released via the forceful representation of these emotions in art and dance. A great candidate for creative therapy would be someone who needed treatment to feel better after a calamity.
Expressive arts therapies have so many applications and advantages that they can significantly enhance people’s life for a variety of reasons. Even if you don’t require immediate assistance, it might be a terrific way to unwind after a demanding work week. An opportunity exists in the field of art therapy because it is expanding and becoming more popular. Try art therapy and be brave, inventive, and expressive!
The concept of growing your own food in a garden is not new. For ancient humans, it was essential to have access to dependable, wholesome foods.
Vegetable gardens used to be more or less necessary. Despite having cheap and convenient access to food at grocery shops, gardening has recently become more and more popular.
According to a study, the COVID-19 pandemic increased people’s interest in gardening. More time was spent at home when people resorted to their gardens for food, stress reduction, and a connection to nature.
I’ve had a big vegetable and flower garden at my house for ten years. Watching the gardens expand and change is both challenging and rewarding for me.
Growing your own food and flowers brings a whole new level of satisfaction and joy. Some people consider gardening to be much more than just a hobby. In addition to helping you decorate your home, it also stabilizes your mood and health.
Humans and nature are interdependent. Our health is impacted by nature. We now understand how to enjoy nature thanks to the COVID-19 pandemic shutdown. During this lockdown, a lot of individuals started gardening. It is always beneficial to spend time in nature each day.
It brings you great peace and satisfaction. Your physical health will improve as a result of your calm mind. Long used as havens from the stresses of life, gardens, and natural settings.
ADVANTAGES OF GARDENING
Let us now dig into the amazing advantages of gardening.
Gardening helps to enhance your mood
Have you ever engaged in gardening and enjoyed it? The majority of folks shared the same happiness.
Your anxiety may lessen and you may begin to feel less melancholy when you set aside time to work in your garden. Gardening is another activity that can be beneficial to your health because it encourages the release of endorphins, a hormone that makes individuals feel satisfied and at ease.
Additionally, being in direct sunlight can improve your mood.
Perhaps you don’t believe that you have a green thumb, but after tilling, planting, caring for, and harvesting plants, you may notice a slight change in yourself—a person who can grow things and is a little more in touch with the earth.
New jobs are always satisfying to do, and if you can develop a garden, what else is out of your reach?
Quality of life boosts after gardening
You get a sense of fulfillment after naturing and looking after the plants. You eventually lead yourself to a healthy lifestyle by opting to eat only organic and homegrown food. This sure will reduce your junk eating and save you from major lifestyle disorders.
Let’s simplify our lives. Yes, gardening is one of the simple things that can make your life much more beautiful than you might realize. The finest location to notice the minute details that are so significant is in a garden.
Encouragement of mindfulness
Mindfulness aids in focusing on the present moment and calming our minds. Many people practice yoga and meditation to develop this mindfulness. However, one of the best types of meditation that will keep you happy is gardening.
One advantage of gardening is that you may focus entirely on the activity at hand. You can lose yourself in your work and spend hours in your garden making sure everything is in good condition.
Could strengthen the immune system
You and your plants both require sunlight, just like you do. Through the process of photosynthesis, your plants create their food with the help of sunlight. By absorbing vitamin D while gardening, your skin functions in a similar manner. Your body can more easily absorb calcium with vitamin D. It supports good immunological function and strong bones.
If you’re in recovery from addiction, gardening is a useful activity.
You probably won’t be surprised to find that many addiction rehabilitation programs include working with plants because horticultural therapy has been used for thousands of years.
In one study, researchers found that plants were a successful kind of therapy because they made recovering alcoholics feel good.
In a different study, participants in addiction treatment programs had the option to engage in natural recovery, where they may select either gardening or painting as their natural therapy. Compared to those who selected art, individuals who choose gardening finished the rehab program at a higher rate and felt the experience was more gratifying.
Family and neighborhood gardens provide a sense of community
All across, community gardens, family gardens, and school gardens are sprouting. It’s possible that social connection is as important to the success of these modest neighborhood gardens as the quality of the fruit.
Students who took part in school gardens in one study recounted their experiences and took images of their work. The abilities they acquired and the connections they made, according to the students, contributed to their sense of personal well-being.
Working in a garden with others of various ages, abilities, and backgrounds is a method to increase your knowledge and network.
Gardening helps you stay strong, sleep better, and maintain a healthy weight. Gardening is exercise, according to the Centres for Disease Control and Prevention (CDC). Raking and cutting the grass are examples of light to moderate activity, whereas digging, digging, and cutting wood are examples of hard exercise.
In either case, working in a garden engages all of the body’s primary muscular groups. Anyone who has woken up sore from a day of yardwork won’t be surprised by this information.
According to studies, working in a garden can help prevent both age-related weight gain and childhood obesity through physical activity. Additionally, University of Pennsylvania researchers found that gardeners are more likely to get a full 7 hours of sleep each night.
You can experience agency and empowerment through gardening.
In the past, cultivating your own garden was a method to fight injustice and reclaim your space in a society that wasn’t always responsive to your needs.
Thousands of gardens grew up behind the barbed wire fences while Japanese Americans were forcibly interned in concentration camps in the American West. In order to restore both land and cultural identity, stone gardens, vegetable gardens, and attractive landscapes with waterfalls and ponds have all been created.
According to a study by ecofeminist author Monica White titled “Sisters of the Soil: Urban Gardening as Resistance in Detroit,” eight Black women used gardening to fight against “the social structures that have persisted in inequality in terms of access to healthy food” by “creating outdoor, living, learning, and healing spaces for themselves and for members of the community.”
These gardeners were simultaneously working to improve their own health outcomes, fighting against unresponsive corporate food providers, and fostering a sense of self-determination as they plowed abandoned land and grew crops in the middle of desolate food deserts.
Use hand tools rather than ones driven by gas.
Reduce the amount of water you use by using mulch, drip irrigation, and rain barrels.
Reduce garbage and methane production through composting.
Become a Certified Wildlife Habitat in your yard, and urge your neighbors to follow suit.
To absorb carbon dioxide, plant trees.
As you age, gardening can help preserve your memory.
Additionally, doctors have long recognized the benefits of exercise on brain cognition. There is some disagreement over whether gardening alone is sufficient to have an impact on cognitive abilities like remembering. However, recent research suggests that engaging in gardening activities may promote the growth of memory-related brain nerves.
People receiving dementia treatment in an inpatient facility in Korea received 20-minute gardening activities from researchers there. Researchers found elevated levels of several brain nerve growth factors linked to memory in both males and females after the residents had raked and planted in vegetable gardens.
While gardening, you must take care of yourself.
Gardening has some dangers to your health and safety, as is true of practically every pastime. While you’re in the garden, the CDC advises that you take the following precautions:
Anytime you use chemicals in the garden, pay close attention to the product instructions. If applied improperly, some insecticides, weed killers, and fertilizers can be harmful.
Wear protective clothing such as gloves, goggles, long pants, closed-toe shoes, and other items when working with sharp objects.
Apply sunscreen and bug spray.
To avoid being too hot, consume plenty of water and take regular pauses in the shade.
Keep an eye out for kids. Children may be more at risk from chemicals, sharp equipment, and the heat outside.
TAKEAWAY
The act of gardening encourages you to spend time outdoors, socialize with other gardeners, and manage your personal needs for physical activity, wholesome food, and lovely surroundings.
Your physical stamina, cardiovascular health, weight, sleep quality, and immune system are all benefited from digging, transporting, and harvesting. These are only the physiological results, though. Additionally, gardening can foster feelings of confidence, community, and calm creativity.
Getting dirty and eating healthy are excellent for you, regardless of how big or little your patch is, whether it’s a raised bed, community garden, or window box.
