Lenstapes Med

Category: Health blog

  • Unlocking Optimal Wellness: 8 Essential Health Tips for a Vibrant Life

    Unlocking Optimal Wellness: 8 Essential Health Tips for a Vibrant Life

    Prioritizing your wellness has never been more essential. If you’re feeling overwhelmed by endless health advice online, take a breath, you’ve just found your clarity

    Understanding Optimal Wellness

    The World Health Organization defines optimal wellness as “a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.”

    Optimal wellness is a holistic approach to health, reflecting a state of wholeness where an individual functions well physically, mentally, socially, and spiritually enabling them to fully express their unique potential within their environment. [1]

    A paper featured in Physiopedia noted that wellness is deeply personal and can vary greatly from one individual to another. It is influenced by numerous factors, including genetics, environment, lifestyle, and personal beliefs. Therefore, it is essential to recognize that the journey to optimal wellness is unique for each person. By focusing on what makes you feel your best, you can tailor your wellness plan to suit your specific needs and goals. [2]

    Research shows that, to achieve optimal wellness, it is crucial to adopt a comprehensive approach that addresses all areas of health. This means paying attention to your diet, exercise routine, mental health, sleep patterns, hydration, stress levels, and social connections. Each of these components plays a vital role in overall well-being, and neglecting any one of them can hinder your progress. [3]

    The Importance of a Balanced Diet

    An analysis appearing in Spring Nature Link documented that balanced diet is fundamental to achieving and maintaining optimal wellness. It provides the essential nutrients needed for the body to function correctly, supports the immune system, and helps prevent chronic diseases. A well-rounded diet includes a variety of foods from all food groups, ensuring that you get a mix of carbohydrates, proteins, fats, vitamins, and minerals. [4]

    When it comes to building a balanced diet, variety is key. Incorporate a wide range of fruits and vegetables into your meals, as they are rich in vitamins, minerals, and antioxidants. Whole grains, such as brown rice, quinoa, and whole wheat bread, provide essential fiber and help regulate blood sugar levels. Lean proteins, including fish, poultry, beans, and nuts, support muscle growth and repair. Healthy fats, found in avocados, nuts, seeds, and olive oil, are crucial for brain health and hormone production. [5]

    Findings reported in AG Salud demonstrated that, while it’s important to focus on nutrient-dense foods, it’s also essential to enjoy your meals and allow for occasional indulgences. Moderation is vital, and a balanced diet should not feel restrictive. By planning your meals, being mindful of portion sizes, and listening to your body’s hunger cues, you can create a sustainable and enjoyable eating pattern that supports long-term health. [6]

    The Role of Regular Exercise in Wellness

    The consistent engagement in physical exercise represents an essential element in achieving optimal wellness. Engaging in physical activity yields a plethora of advantages, such as the enhancement of cardiovascular health, the fortification of muscular and skeletal structures, the elevation of mood, and the improvement of overall energy levels. The integration of regular physical exercise into one’s daily regimen can profoundly influence both physical and psychological well-being. [7]

    Consistency is paramount in the realm of physical exercise. It is advisable to engage in a minimum of 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity activity weekly, complemented by muscle-strengthening exercises on two or more occasions throughout the week. It is essential to recognize that the objective is to integrate movement into your daily routine, thus selecting activities that you anticipate with enthusiasm and that seamlessly align with your daily commitments. [8] [9] [10]

    Mental Health: Strategies for Emotional Well-being

    An analysis appearing in IGI Global documented that mental health constitutes a fundamental component of comprehensive wellness and should not be disregarded. Psychological well-being significantly impacts our cognitive processes, affective states, and behavioral responses, and it plays a crucial role in our capacity to manage stress, establish interpersonal relationships, and make informed decisions. Emphasizing mental health necessitates the implementation of strategies that foster emotional resilience and overall well-being. [11]

    One effective strategy for maintaining mental health is practicing mindfulness. Mindfulness involves being present and fully engaged in the current moment, without judgment. Techniques such as meditation, deep breathing exercises, and mindful movement can help reduce stress, enhance self-awareness, and improve emotional regulation. By incorporating mindfulness into your daily routine, you can develop greater emotional stability and a more positive outlook on life. [12]

    The Impact of Sleep on Overall Health

    Sleep is often overlooked in discussions about wellness, yet it is a vital component of overall health. Quality sleep is essential for physical recovery, cognitive function, emotional regulation, and immune system support. Unfortunately, many people struggle with sleep issues, which can have a significant impact on their well-being. Research highlights that:

    • Emotion regulation and mental health are tightly linked to sleep quality. Poor sleep can impair prefrontal-amygdala connectivity, leading to heightened emotional reactivity and increased risk for mood disorders.
    • Sleep disturbances compromise immune function and increase inflammation, as seen in frontline healthcare workers during the COVID-19 pandemic. [13]
    • Consistent, high-quality sleep supports cognitive performance and learning, and its deprivation disrupts attention, working memory, and executive functions. [14]
    • Comprehensive reviews emphasise that sleep health interventions can significantly improve emotional resilience, productivity, and overall well-being. [15]

    Hydration: Why Water is Essential for Wellness

    Staying hydrated is essential because water supports nearly every body function. It helps control body temperature, carries nutrients, removes waste, protects organs, and even keeps your brain working well. Even mild dehydration can cause problems like tiredness, headaches, and trouble focusing. More serious dehydration can lead to health issues such as kidney stones and heat exhaustion.

    A recent review according to Journal of Clinical and Diagnostic Research confirms that dehydration can impact everything from physical performance and cardiovascular health to cognitive function and recovery after exercise. It emphasizes that proper hydration is especially important in settings like physical therapy, where movement and recovery are key to healing. [16]

    Stress Management Techniques for a Healthier Life

    Stress is part of life, but chronic stress can harm both your body and mind. Learning how to manage stress is crucial for staying healthy and feeling good. By adding simple stress-reducing habits into your routine, you can become more resilient and enjoy a better quality of life.

    1. Relaxation Techniques

    Practices like deep breathing, progressive muscle relaxation, and guided imagery help calm your nervous system. These methods activate the “relaxation response” the opposite of the “fight or flight” stress reaction. With regular use, they can improve your emotional balance and help you cope better over time.
    A study published by Human Movement showed that adding relaxation methods to physical education helped students improve stress coping skills. [17]

    1. Physical Activity

    Exercise boosts feel-good brain chemicals called endorphins and lowers cortisol, the main stress hormone. Whether it’s walking, dancing, or doing yoga, any enjoyable movement can help reduce stress.
    Research published by ScienceDirect also confirms that combining stress management strategies like progressive muscle relaxation with physical activity improves health in people with asthma. [18]

    1. Hobbies and Creativity

    Doing something creative or fun — like painting, gardening, or playing music — gives your brain a break and provides a sense of achievement. These mental “timeouts” help reduce stress and lift your mood.
    A broad review published by Karger found such approaches effective in children, too, improving both emotional and physical symptoms of stress. [19]

    Building Healthy Relationships and Community Connections

    Studies published by SpringerNature Link show that strong relationships and supportive communities are key to living a healthy and happy life. Having people to rely on can reduce stress, boost your immune system, and lower the risk of serious illnesses like heart disease and Alzheimer’s. [20]

    According to Wiley Online Library, these benefits start early in life close family ties and friendships help shape our emotional well-being and make communities stronger [21]. Even in tough environments, like military life, being connected to others improves mental health for both individuals and couples [22]

    According to MDPI, children living in supportive neighborhoods with parks and services helps them grow emotionally and socially [23]

    And for older adults, spending time with younger family members boosts happiness and keeps them engaged in life, according to Goldnclouldpublications [24]

    Preventive Healthcare: Regular Check-ups and Screenings

    Preventive healthcare is a proactive approach to maintaining health and preventing disease. Regular check-ups and screenings can help detect potential health issues early, allowing for timely intervention and treatment. By staying on top of your health and addressing concerns before they become serious, you can improve your chances of living a long and healthy life.

    Key Preventive Measures

    • Regular Check-Ups: Annual visits to a primary care provider help monitor vital signs, assess risk factors, and update vaccinations. [25]
    • Screenings: Age and risk-based screenings, such as blood pressure, cholesterol, diabetes, and cancer screenings (e.g., mammograms, colonoscopies), are crucial for early disease detection.  [26]
    • Vaccinations: Immunizations protect against various infectious diseases and are recommended throughout life.

    Disclaimer: This article is for educational purposes only and is not intended as medical advice. Always consult a licensed healthcare provider for diagnosis and treatment.

    Lenstapes Med relies solely on reputable sources, including peer-reviewed studies, to back the information presented in our articles.

    1. HOLISTIC APPROACH ON HEALTH AND WELLNESS – IJSREM [Internet]. [cited 2025 Apr 30]. Available from: https://ijsrem.com/download/holistic-approach-on-health-and-wellness/
    2. The Concept of Wellness – Physiopedia [Internet]. [cited 2025 Apr 30]. Available from: https://www.physio-pedia.com/The_Concept_of_Wellness
    3. (PDF) Achieving Optimal Health: Nutrition, Fitness, Rest, and Stress Control [Internet]. [cited 2025 Apr 30]. Available from: https://www.researchgate.net/publication/389889020_Achieving_Optimal_Health_Nutrition_Fitness_Rest_and_Stress_Control
    4. Chakrabarty K, Chakrabarty AS. Food Groups, Balanced Diet, and Food Composition. Textbook of Nutrition in Health and Disease [Internet]. 2019 [cited 2025 Apr 30];141–50. Available from: https://link.springer.com/chapter/10.1007/978-981-15-0962-9_7
    5. Ruiz-López MD, García-Villanova Ruiz B. Fruits and vegetables. Encyclopedia of Human Nutrition: Volume 1-4, Fourth Edition [Internet]. 2023 Jan 1 [cited 2025 Apr 30];1–4:397–411. Available from: https://www.sciencedirect.com/science/article/abs/pii/B9780128218488001244?via%3Dihub
    6. Salud AG, Arias JV, Guerrero CC, Gómez Espinoza L, Ángel Enríquez Jácome M, Fredy J, et al. Healthy eating and nutrition, a review of the theoretical aspects of a healthy diet. AG Salud [Internet]. 2025 Jan 1 [cited 2025 Apr 30];3:112–112. Available from: https://agsalud.ageditor.org/index.php/agsalud/article/view/112
    7. WHO GUIDELINES ON PHYSICAL ACTIVITY AND SEDENTARY BEHAVIOUR.
    8. WHO GUIDELINES ON PHYSICAL ACTIVITY AND SEDENTARY BEHAVIOUR AT A GLANCE.
    9. Adult Activity: An Overview | Physical Activity Basics | CDC [Internet]. [cited 2025 Apr 30]. Available from: https://www.cdc.gov/physical-activity-basics/guidelines/adults.html
    10. Bhatt M, Patel M, Bhatt M, Patel M. Applications of Virtual and Augmented Reality for Health and Well-Being: Mental Health Treatment. https://services.igi-global.com/resolvedoi/resolve.aspx?doi=104018/979-8-3693-5493-3.ch008 [Internet]. 1AD Jan 1 [cited 2025 Apr 30];129–40. Available from: www.igi-global.com/gateway/chapter/345886
    11. Keng SL, Smoski MJ, Robins CJ. Effects of mindfulness on psychological health: A review of empirical studies. Clin Psychol Rev. 2011 Aug 1;31(6):1041–56. Available from: https://www.sciencedirect.com/science/article/abs/pii/S027273581100081X?via%3Dihub
    12. Almondes KM de, Marín Agudelo HA, Jiménez-Correa U. Impact of Sleep Deprivation on Emotional Regulation and the Immune System of Healthcare Workers as a Risk Factor for COVID 19: Practical Recommendations From a Task Force of the Latin American Association of Sleep Psychology. Front Psychology. 2021 May 20;12:564227. Available from: www.frontiersin.org
    13. Yang Y. Current Perspective on Sleep and Emotion Regulation. Highlights in Science, Engineering and Technology [Internet]. 2023 Dec 29 [cited 2025 Apr 30];74:1378–84. Available from: https://drpress.org/ojs/index.php/HSET/article/view/15439
    14. Robbins R, Quan S. Sleep Health. NEJM Evidence [Internet]. 2024 Jul 23 [cited 2025 Apr 30];3(8). Available from: /doi/pdf/10.1056/EVIDra2300269?download=true
    15. JCDR – Dehydration, Health, Loss of fluid [Internet]. [cited 2025 Apr 30]. Available from: https://www.jcdr.net/article_fulltext.asp?issn=0973-709x&year=2024&month=August&volume=18&issue=3&page=42-&id=19944
    16. Urbanska A, Kulmatycki L, Boron-Krupinska K, Torzynska K. Relaxation techniques interventions during physical exercise classes and coping with stress. Human Movement [Internet]. 2018 Jul 26 [cited 2025 Apr 30];19(3):38–47. Available from: https://hummov.awf.wroc.pl/Relaxation-techniques-interventions-during-physical-exercise-classes-and-coping-with,80965,0,2.html
    17. Georga G, Chrousos G, Artemiadis A, Panagiotis PP, Bakakos P, Darviri C. The effect of stress management incorporating progressive muscle relaxation and biofeedback-assisted relaxation breathing on patients with asthma: a randomised controlled trial. Adv Integr Med [Internet]. 2019 May 1 [cited 2025 Apr 30];6(2):73–7. Available from: https://www.sciencedirect.com/science/article/abs/pii/S2212958817301416?via%3Dihub
    18. Zisopoulou T, Varvogli L. Stress Management Methods in Children and Adolescents: Past, Present, and Future. Horm Res Paediatr [Internet]. 2023 Mar 1 [cited 2025 Apr 30];96(1):97–107. Available from: https://dx.doi.org/10.1159/000526946
    19. Zachariae R. Social Relations and Health. 2020 [cited 2025 Apr 30];383–403. Available from: https://link.springer.com/chapter/10.1007/978-3-030-52663-4_22
    20. Kozma R. Build Supportive Relationships and Communities. Make the World a Better Place [Internet]. 2023 Apr 25 [cited 2025 Apr 30];267–87. Available from: /doi/pdf/10.1002/9781394173495.ch15
    21. O’Neal CW, Mancini JA, DeGraff A. Contextualizing the Psychosocial Well-being of Military Members and Their Partners: The Importance of Community and Relationship Provisions. Am J Community Psychol [Internet]. 2016 Dec 1 [cited 2025 Apr 30];58(3–4):477–87. Available from: /doi/pdf/10.1002/ajcp.12097
    22. Poon BT, Atchison C, Kwan A. Understanding the Influence of Community-Level Determinants on Children’s Social and Emotional Well-Being: A Systems Science and Participatory Approach. Int J Environ Res Public Health [Internet]. 2022 May 1 [cited 2025 Apr 30];19(10):5972. Available from: https://www.mdpi.com/1660-4601/19/10/5972/htm
    23. Punitha DrM, P DrS, Shammine MsGL, T MsA, S MsAS, C MrB. A Study on Intergenerational Relationship and Older Adult Well-being. International Research Journal on Advanced Engineering and Management (IRJAEM) [Internet]. 2024 Nov 16 [cited 2025 Apr 30];2(11):3290–4. Available from: https://goldncloudpublications.com/index.php/irjaem/article/view/566
    24. Are You Up to Date on Your Preventive Care? | Chronic Disease | CDC [Internet]. [cited 2025 Apr 30]. Available from: https://www.cdc.gov/chronic-disease/prevention/preventive-care.html
    25. Preventive care benefits for adults | HealthCare.gov [Internet]. [cited 2025 Apr 30]. Available from: https://www.healthcare.gov/preventive-care-adults/
    26. Why it’s important for you to drink water and stay hydrated [Internet]. [cited 2025 Apr 30]. Available from: https://health.ucdavis.edu/blog/good-food/why-its-important-for-you-to-drink-water-and-stay-hydrated/2022/07
    27. Abdelaziz B. WHO Global Framewrk on well-being and health promotion. [cited 2025 Apr 30]; Available from: https://www.who.int/publications/i/item/9789240038349
    28. Unlocking Your Health Potential: 10 Tips for a Vibrant Life: James E Race MD: Internists [Internet]. [cited 2025 Apr 30]. Available from: https://www.jameseracemd.com/blog/unlocking-your-health-potential-10-tips-for-a-vibrant-life
    29. Unlock Optimal Health: 10 Proven Habits for a Vibrant Life – WINDY CITY PHARMACY [Internet]. [cited 2025 Apr 30]. Available from: https://windycitypharmacies.com/unlock-optimal-health-10-proven-habits-for-a-vibrant-life/
    30. Is it okay to eat peanut butter before bed? [Internet]. [cited 2025 Apr 30]. Available from: https://www.medicalnewstoday.com/articles/peanut-butter-before-bed
    31. Stress Management: Techniques to Deal with Stress [Internet]. [cited 2025 Apr 30]. Available from: https://www.helpguide.org/mental-health/stress/stress-management
    32. Maximizing Health Potential: The Key to a Vibrant Life – Today Environment News [Internet]. [cited 2025 Apr 30]. Available from: https://todayenvironmentnews.com/maximizing-health-potential-the-key-to-a-vibrant-life/
  • Lyme Disease: Symptoms, Causes, and Treatment – What You Need to Know

    Lyme Disease: Symptoms, Causes, and Treatment – What You Need to Know

    Have you ever returned from a hike, spotted a tiny tick on your skin, and thought, “Should I be worried?” You’re not alone. In a study published by Occupational Safety and Health Administration, nearly 500,000 Americans diagnosed annually.

    Lyme disease has indeed become the most common vector-borne illness in the United States, according to The Journal of Infectious Diseases with significant increases in reported cases over recent years.

    What Is Lyme Disease?

    Lyme disease is a tick-borne illness caused primarily by the bacterium Borrelia burgdorferi (and in Europe/Asia, sometimes Borrelia afzelii or Borrelia garinii). It is the most common vector-borne disease in North America and Europe. The infection is transmitted to humans through the bite of infected black-legged ticks, also known as deer ticks (Ixodes scapularis in the U.S. and Ixodes ricinus in Europe).

    In an article published by U.S. Pharmacist, it was noted that Lyme disease named after Lyme, Connecticut, where it was first identified in 1975, now spans across much of the U.S., particularly in the Northeast, Upper Midwest, and Pacific Northwest. Tick season peaks from April through October, but cases can occur at any time of the year.

    What Causes Lyme Disease?

    Lyme disease is caused by infection with the Borrelia burgdorferi bacterium, transmitted via bites from infected black-legged ticks. The risk increases with outdoor exposure in tick-endemic areas, especially during warmer months.

    These ticks become infected after feeding on small animals like mice or deer, which act as natural reservoirs for the bacteria. For the infection to be passed to a human, the tick must typically be attached for 36–48 hours.

    Is Lyme Disease Contagious?

    No. Lyme disease cannot be spread from person to person.

    You cannot contract it through:

    The only way to get Lyme is from the bite of an infected tick.

    Symptoms of Lyme Disease

    Lyme disease symptoms progress in stages often beginning with a bull’s-eye rash and flu-like illness, and potentially advancing to involve the nervous system, joints, or heart if untreated. Prompt medical care is key to avoiding serious complications.

    Early Stage (3–30 days after tick bite)

    • Bull’s-eye rash (erythema migrans) in 70–80% of cases
    • Fatigue
    • Fever and chills
    • Body aches
    • Swollen lymph nodes
    • Headache
    • Joint pain

    Later Stages (days to months after infection)

    • Severe joint swelling and pain (especially in knees)
    • Facial palsy or drooping
    • Additional rashes
    • Lyme carditis – irregular heartbeat
    • Dizziness, shortness of breath
    • Neurological symptoms: brain inflammation, nerve pain
    • Tingling or numbness in hands or feet

    Can Lyme Disease Be Fatal?

    While Lyme disease is rarely fatal, severe complications can occur, especially if the infection is left untreated. Deaths from Lyme disease are extremely uncommon, but in rare cases, it can lead to life-threatening cardiac or neurological complications. Most people recover fully with prompt antibiotic treatment.

    What Does the Lyme Disease Rash Look Like?

    The Lyme disease rash, known as erythema migrans (EM), typically appears in the following ways:

    1. Shape and Size: The rash often has a circular or oval shape. It may start small and expand gradually. It can range in size from a few inches to several inches across.
    2. Bull’s-eye Appearance: A classic feature of the rash is its characteristic “bull’s-eye” or target-like appearance. The rash has a central red spot with a clear or lighter-colored area in the middle, surrounded by a red ring.
    3. Color: The rash is usually red, but it may also appear pink or darker depending on skin tone. The outer edge of the rash might be slightly raised and swollen.
    4. Location: It often appears around the site of the tick bite, but it can appear anywhere on the body, commonly on the thighs, groin, armpits, or upper arms.
    5. Symptoms: The rash is usually not itchy or painful, but it may be warm to the touch. It typically appears 3 to 30 days after a tick bite and may last for several weeks.

    Not everyone with Lyme disease develops this rash, and it might be subtle in some cases. If you notice a rash like this and have had a tick bite or exposure to areas where ticks are common, it’s important to consult a healthcare provider for further evaluation and treatment.

    Is Lyme Disease Curable?

    Yes, Lyme disease is generally curable, especially when diagnosed and treated early. According to Health.com, the tick-borne illness can be treated with antibiotics, and most people are cured within two to four weeks.

    The typical treatment involves a short course of oral antibiotics, such as doxycycline or amoxicillin, which can effectively clear up symptoms in most cases. The exact drug, dosage, and duration a healthcare provider prescribes depend on factors like your age and health history.

    How to Prevent Lyme Disease

    Preventing Lyme disease primarily involves reducing the risk of tick bites. Here are some effective measures to protect yourself:

    1. Avoid Tick-Infested Areas: Stay on cleared, well-traveled paths when hiking or walking in wooded, grassy, or bushy areas, as these places are more likely to harbor ticks.
    2. Use Tick Repellents: Apply insect repellents that contain DEET (for skin) or permethrin (for clothing and gear) to reduce the risk of tick attachment.
    3. Wear Protective Clothing: Wear long-sleeved shirts, long pants, and socks to minimize skin exposure. Tuck your pants into your socks to create a barrier.
    4. Check for Ticks Regularly: After being outdoors, conduct a thorough tick check on yourself, your children, and pets. Pay close attention to areas like your scalp, armpits, groin, and behind the knees.
    5. Shower After Outdoor Activities: Take a shower or bath within two hours of being outdoors to help wash off any ticks that may be crawling on your skin.
    6. Tick-Proof Your Yard: Keep your yard tidy by mowing the grass regularly, clearing brush, and creating barriers such as wood chips or gravel between wooded areas and recreational spaces. If possible, keep play areas away from tall grass or shrubs.
    7. Treat Pets for Ticks: Use tick prevention treatments on pets, such as collars, topical treatments, or oral medications, as they can carry ticks into your home.
    8. Remove Ticks Promptly: If you find a tick attached to your skin, remove it immediately using fine-tipped tweezers. Grasp the tick as close to the skin’s surface as possible and pull straight upward with steady, even pressure.

    Disclaimer: This article is for educational purposes only and is not intended as medical advice. Always consult a licensed healthcare provider for diagnosis and treatment.

    Lenstapes Med relies solely on reputable sources, including peer-reviewed studies, to back the information presented in our articles.

    1. MedlinePlus – Lyme disease.
    2. Britannica – Lyme disease | Definition, Cause, Rash, & Treatment | Britannica
    3. CDC – How Lyme Disease Spreads | Lyme Disease
    4. UpToDate – Patient education: Lyme disease symptoms and diagnosis (Beyond the Basics)
    5. Mayo Clinic – Lyme disease – Symptoms and causes
    6. Health.com – Lyme Disease: Cures and Treatment
    7. NIAID – Lyme Disease | National Institute of Allergy and Infectious Diseases
    8. Patient.info – Lyme Disease (Causes, Symptoms, and Treatment)
    9. Cleveland Clinic – A Tick Bite That Causes a Meat Allergy
    10. Occupational Safety and Health Administration – Tickborne Disease – Overview | Occupational Safety and Health Administration
    11. Oxford Academic – Lyme Disease Surveillance and Epidemiology in the United States: A Historical Perspective | The Journal of Infectious Diseases | Oxford Academic
    12. U.S Pharmacist – Lyme Disease
    13. Wikipedia – Erythema migrans – Wikipedia
    14. NEVBD – Blacklegged Tick – NEVBD
    15. IDPH – Lyme Disease Information for Clinicians
    16. Healthline – Is Lyme Disease Contagious? How It Spreads (and How It Doesn’t)
  • Discover 5 Ways to Boost Sleep and Mental Health

    Discover 5 Ways to Boost Sleep and Mental Health

    Discover 5 Ways to Boost Sleep and Mental Health

    By
    Nadia Bekoe
    Struggling with Stress Discover How Quality Sleep Can Boost Your Mental Health
    Source: Southwest Healthcare

    Table of Contents

    Introduction

    When extra work, social commitments, or entertainment comes up, the first thing we sacrifice is sleep. But quality sleep is more than just a break from activity, it goes beyond just an act of rest; it is connected to our health and mental wellbeing. The Eunice Kennedy Shriver National Institute of Child Health and Human Development (NICHD) defines sleep as a biological process that helps people process new information, stay healthy, and re-energize.

    https://www.sleepfoundation.org/wp-content/uploads/2021/04/Best-Sleeping-Positions-.jpg
    Source: Sleep foundation

    Sleep and Mental Health

    The brain works hard while you sleep, organizing memories, analyzing feelings, and clearing out toxins accumulated over the day. When this essential time is cut short, everything starts to break apart. People frequently feel less focused, angrier, and sometimes even more depressed or anxious. 

    The effects of poor sleep do not take weeks to manifest. Short and Louca’s (2015) research on the topic ‘Sleep deprivation leads to mood deficits in healthy adolescents’ showed that even after just one night of sleep deprivation, most adolescents reported feeling mentally drained and emotionally off balance.

    This is because sleep deprivation causes the amygdala, the area of the brain that controls our emotions, to become hyperactive and intensify its reaction to unpleasant emotional inputs. This makes small annoyances feel far more significant than they should, and routine disappointments become enormously magnified. When this happens, most people find it harder to control their emotions, actions, and ability to adjust to change. The ability to perform tasks quickly may deteriorate, and making mistakes become more frequent. 

    This may increase the risk of mental health disorders including anxiety and sadness or possibly worsen pre-existing mental health illnesses. It is also important to remember that getting too little sleep can contribute to or be a symptom of several health issues, including diabetes, high blood pressure, cardiovascular disease and even obesity.

    How to Spot Sleep Deficiency

    https://www.google.com/url?sa=i&url=https%3A%2F%2Fwww.epilepsy.com%2Fwhat-is-epilepsy%2Fseizure-triggers%2Fsleep&psig=AOvVaw0J2sz0dt-2P9X5BIhBkwIz&ust=1730051346707000&source=images&cd=vfe&opi=89978449&ved=0CBQQjRxqFwoTCOC5w6qsrYkDFQAAAAAdAAAAABAE
    Source: Epilepsy Foundation

    Lack of sleep can cause you to feel tired and restless throughout the day. This affects your performance at work or school, your ability to drive safely, and even your social interactions. The National Heart, Lung, and Blood Institute (NHLBI) recognizes how sleepy you feel during the day as a key indicator of sleep deficiency. 

    Signs of sleep deficiency include feeling the urge to doze off in situations such as sitting and reading, watching TV, sitting in a meeting or classroom, riding in a car for extended periods, talking to someone, sitting quietly after lunch and waiting in traffic.

    If you experience any of these, it’s possible you may not be getting enough rest. Sleep deficiency may affect your capacity to concentrate, learn, and respond appropriately, eventually resulting in difficulties when making decisions, solving problems, and recalling information.

    Sleep Smarter, Not Harder: Mastering Quality Sleep Hygiene

    Quality sleep
    Source: Nature’s Discount

    Now, you might spend plenty of time in bed, but if you are waking up frequently, tossing and turning, or spending too much time in light sleep stages, you won’t wake up feeling rested or refreshed. 

    Here’s where good sleep hygiene comes into play. The behaviors and routines that support quality sleep are called sleep hygiene. Establishing a sleep-friendly environment and practices such as keeping the bedroom dark and cool as well as minimizing screen time before bed can have a significant impact. 

    Also, note that you can customize your practices for good sleep hygiene, but you should practice it consistently to make it a habit.

    How to Improve Sleep and Mental Health

    https://www.google.com/url?sa=i&url=https%3A%2F%2Faspirecounselingmo.com%2Fblog%2Fimproving-sleep-improving-mental-health&psig=AOvVaw3LxNV0vb8ZAgPb2m1vka2v&ust=1730054497482000&source=images&cd=vfe&opi=89978449&ved=0CBQQjRxqFwoTCKiu2NS3rYkDFQAAAAAdAAAAABAE
    Source: Aspire counseling

    If you are struggling to sleep or not getting the quality of sleep you need, these are a few things you can do to nudge your mind and body toward better rest. This would ultimately improve your mental health.

    1. Try to go to bed and wake up at the same time every day, even on weekends. Do well to stick to a routine. This helps regulate your internal body clock. It becomes a habit with time, and you would find yourself waking up and going to bed just as you have trained yourself, naturally.
    2. The bedroom should be a haven for rest. Ensuring a comfortable and conducive place for sleep enhances the quality of sleep.  Make sure the room is dark and cool, with a comfortable mattress and pillows for a great rest. Consider eliminating noise and using blackout curtains to reduce light exposure during afternoon naps if needed.
    3. Avoid consuming caffeine and other stimulants as they can stay in your system for hours, keeping you alert and distorting your sleep routine. 
    4. Develop a relaxing pre-sleep routine or relaxation techniques such as night reading, meditation, or stretching. This can help reduce stress and with consistent practice, can become a signal to your brain that it is time to rest.
    5. Try setting your devices (phones and/or tablets) aside at least an hour before bed. This is not just about the effect of the blue light from your devices but also to avoid the mental stimulation, the endless scrolling, the news alerts that keeps you awake after you have decided to go to bed.  

    Understand that investing in sleep is equal to investing in your emotional well-being, your ability to manage stress, and your overall quality of life. Therefore, extra work, social commitments, and late-night partying are things you would not want to do at the expense of your mental health and your health in general. Give your brain and body the chance to heal, rest, and prepare to face whatever tomorrow brings as you go to bed.

    References

    1. Blackwelder, A., Hoskins, M., & Huber, L. (2021). Effect of Inadequate Sleep on Frequent Mental Distress. Preventing Chronic Disease, 18(18). https://doi.org/10.5888/pcd18.200573 
    2. Motomura, Y., Kitamura, S., Oba, K., Terasawa, Y., Enomoto, M., Katayose, Y., Hida, A., Moriguchi, Y., Higuchi, S., & Mishima, K. (2013). Sleep Debt Elicits Negative Emotional Reaction through Diminished Amygdala-Anterior Cingulate Functional Connectivity. PLoS ONE, 8(2). https://doi.org/10.1371/journal.pone.0056578 
    3. National Heart, Lung, and Blood Institute. (2022a, March 24). What Are Sleep Deprivation and Deficiency? National Heart, Lung, and Blood Institute. https://www.nhlbi.nih.gov/health/sleep-deprivation 
    4. National Heart, Lung, and Blood Institute. (2022b, June 15). Sleep Deprivation and Deficiency – How Sleep Affects Your Health | NHLBI, NIH. Www.nhlbi.nih.gov; National Heart, Lung, and Blood Institute. https://www.nhlbi.nih.gov/health/sleep-deprivation/health-effects 
    5. National Institute of Child Health and Human Development. (2019, April 29). About Sleep. Https://Www.nichd.nih.gov/. https://www.nichd.nih.gov/health/topics/sleep/conditioninfo 
    6. National Institute of Neurological Disorders and Stroke. (2024, September 5). Brain Basics: Understanding Sleep. Www.ninds.nih.gov; National Institute of Neurological Disorders and Stroke. https://www.ninds.nih.gov/health-information/public-education/brain-basics/brain-basics-understanding-sleep 
    7. Short, M. A., & Louca, M. (2015). Sleep deprivation leads to mood deficits in healthy adolescents. Sleep Medicine, 16(8), 987–993. https://doi.org/10.1016/j.sleep.2015.03.007 
    8. Suni, E. (2020, August 14). Mastering Sleep Hygiene: Your Path to Quality Sleep (N. Vyas, Ed.). Sleep Foundation. https://www.sleepfoundation.org/sleep-hygiene 
    9. Suni, E., & Dimitriu, A. (2024, March 26). Mental health and sleep. Sleep Foundation. https://www.sleepfoundation.org/mental-health 
    10. Vail Health Foundation. (2023, March 6). Sweet Dreams: Sleep Awareness Week, March 12-18. Vail Health Foundation. https://vailhealthfoundation.org/news/sweet-dreams-sleep-awareness-week-march-12-18/?gad_source=1&gclid=Cj0KCQjw3vO3BhCqARIsAEWblcDImFOkgoMhr7FWWyUUlkjRr1LPgrKXMOylV14A_CRHqK60fc9QBKYaAnSSEALw_wcB 
    By
    Nadia Bekoe
    Top updates
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    Ghana’s Silent Disaster: The Urgent Need To End Galamsey

    Ghana’s Silent Disaster: The Urgent Need To End Galamsey

  • Ghana’s Silent Disaster: The Urgent Need To End Galamsey

    Ghana’s Silent Disaster: The Urgent Need To End Galamsey

    Ghana’s Silent Disaster: The Urgent Need To End Galamsey

    Table of Contents

    Illegal small-scale gold mining, commonly known as “galamsey,” has become a severe public health and environmental crisis in regions like Ghana [7]

    Fagariba, C.J., Sumani, J.B.B. and Mohammed, A.S. (2024) ‘Artisanal and small-scale gold mining impact on soil and agriculture: evidence from upper denkyira east municipality, ghana’, European Journal of Environment and Earth Sciences, 5(3), pp. 12–20. Available at: https://doi.org/10.24018/ejgeo.2024.5.3.443.

    View
    . This perilous activity devastates the environment and poses profound risks to the health and livelihoods of those involved. The repercussions are far-reaching, affecting vulnerable populations and undermining community well-being.

    While Galamsey may provide short-term economic benefits, it also poses several health and environmental stability problems. The destruction of agricultural fields and the poisoning of water sources are just the start. These ecological effects cause food instability and an increased reliance on harmful processed foods, aggravating health problems and jeopardising the quality of life in impacted populations. As we investigate the numerous health dangers and socioeconomic repercussions of galamsey, it is important to recognise the urgent need for intervention and long-term solutions.

    Direct Health Risks from Galamsey Activities

    GALAMSEY IS HAVING SERIOUS EFFECTS ON OUR ENVIRONMENT, AND COMMUNITIES
    Source: Sustineri Attorneys
    1. Exposure to Toxic Substances: Hazardous chemicals used in galamsey operations include mercury, cyanide, arsenic, and lead. These chemicals can contaminate local water supplies and soil, posing severe health risks. Mercury exposure, for example, can induce neurological diseases, cognitive deficiencies, and developmental delays in children, who are especially sensitive because of their underdeveloped immune systems [3]

      Azumah, F.D., Baah, E. and Nachinaab, J.O. (2021) ‘Causes and effects of illegal gold mining (Galamsey) activities on school dropout and residents at the tutuka central circuit in obuasi municipality in ashanti region, ghana’, Journal of Education, 201(3), pp. 162–173. Available at: https://doi.org/10.1177/0022057420905109.

      View
      .
    2. Respiratory and Kidney Problems: Poorly ventilated mining conditions expose workers to dust and toxic fumes, contributing to respiratory disorders such as chronic obstructive pulmonary disease (COPD) and other lung-related illnesses. Prolonged exposure to heavy metals can also lead to significant kidney damage [9]

      Koomson, J.A. et al. (2023) ‘Detoxification of lead and arsenic from galamsey polluted water using nano synthesized iron oxide from cupola furnace slag’, Materials Chemistry and Physics, 308, p. 128301.

      View
      .
    3. Accidents and Injuries: Due to the informal nature of galamsey, safety laws are sometimes overlooked. Miners are at greater risk of accidents due to unstable ground conditions, malfunctioning equipment, and a lack of protective clothing [18]

      Zhang, J. et al. (2020) ‘Root causes of coal mine accidents: Characteristics of safety culture deficiencies based on accident statistics’, Process Safety and Environmental Protection, 136, pp. 78–91. Available at: https://doi.org/10.1016/j.psep.2020.01.024.

      View
      . Falls, cave-ins, and equipment-related accidents are all common causes of injury that can result in long-term disability or death [2]

      Ajith, M.M., Ghosh, A.K. and Jansz, J. (2021) ‘A mixed-method investigations of work, government and social factors associated with severe injuries in artisanal and small-scale mining (Asm) operations’, Safety Science, 138, p. 105244. Available at: https://doi.org/10.1016/j.ssci.2021.105244.

      View
    4. Waterborne Diseases: Mining activities can contaminate water bodies, raising the danger of waterborne infections in communities that rely on these sources of drinking water. The presence of heavy metals and microorganisms in contaminated water can cause gastrointestinal illnesses and other major health issues [9]

      Koomson, J.A. et al. (2023) ‘Detoxification of lead and arsenic from galamsey polluted water using nano synthesized iron oxide from cupola furnace slag’, Materials Chemistry and Physics, 308, p. 128301.

      View
      .
    5. Mental Health Impacts: The stress and volatility connected with galamsey can cause substantial mental health problems for miners and their families. Anxiety, despair, and substance misuse are all exacerbated by harsh working circumstances and economic uncertainty. Church advocacy initiatives in Ghana have highlighted the critical need for psychological help and guidance [14]

      Patterson, A.S. (2018) ‘When to speak? Church advocacy on galamsey and mental health in ghana’, The Review of Faith & International Affairs, 16(1), pp. 37–50. Available at: https://doi.org/10.1080/15570274.2018.1433589.

      View
      .
    6. Nutritional Deficiencies: Land degradation caused by galamsey affects local food production, resulting in shortages of critical crops. This worsens malnutrition, especially among vulnerable groups like children and pregnant women, worsening their general health and development [16]

      Nyantakyi-Frimpong, H., Christian, A. K., Ganle, J., & Aryeetey, R. (2023) ‘Now we’ve all turned to eating processed foods”: A photovoice study of the food and nutrition security implications of “galamsey” in Ghana’, African Journal of Food, Agriculture, Nutrition and Development, 23(116), pp. 22200–22220.

      View
      .
    7. Impact on Child Development: Children who live near galamsey sites are at risk of developmental problems owing to environmental contamination. Heavy metal exposure has been associated with delayed language acquisition, poor speech development, and congenital abnormalities, all of which have a substantial impact on people’s quality of life [11]

      Miotto, E. et al. (2024) ‘Neurodevelopmental outcomes in children living near hazardous waste sites: a systematic review’, International Journal of Environmental Health Research, pp. 1–14. Available at: https://doi.org/10.1080/09603123.2024.2384963.

      View
      .

    Socio-Economic Consequences of Galamsey

    Source: Modern Ghana
    1. Livelihood Challenges: Despite the health dangers and income volatility connected with galamsey, many people, particularly women, use it to survive. This reliance on the informal sector feeds a cycle of poverty and bad health, hurting overall community well-being [10]

      Mensah, J.N. and Bukari, F.I.M. (2024) ‘Females’ engagement in galamsey and its effects on household livelihoods in ghana: a case of manso ayirebikrom in amansie south district’, Ghana Journal of Development Studies, 21(1), pp. 62–78. Available at: https://doi.org/10.4314/gjds.v21i1.4.

      View
      .
    2. Increase in Crime Rates: The illegal nature of galamsey activities contributes to increased crime rates within affected areas. Reports indicate unreported murders linked to conflicts between miners over resources or money, including attacks on both local and foreign miners. This rise in violence creates an atmosphere of fear and insecurity within communities, undermining social cohesion and trust among residents [17]

      Yeboah, R. (2023) ‘Galamsey fight in ghana: an analysis of failure of government interventions since 1989’, E-Journal of Humanities, Arts and Social Sciences, pp. 455–472. Available at: https://doi.org/10.38159/ehass.20234417.

      View
    3. Economic Instability: While some may argue that galamsey provides economic opportunities for local communities, its unsustainable nature often leads to long-term economic instability. The destruction of agricultural land affects food security and livelihoods for many families dependent on farming [7]

      Fagariba, C.J., Sumani, J.B.B. and Mohammed, A.S. (2024) ‘Artisanal and small-scale gold mining impact on soil and agriculture: evidence from upper denkyira east municipality, ghana’, European Journal of Environment and Earth Sciences, 5(3), pp. 12–20. Available at: https://doi.org/10.24018/ejgeo.2024.5.3.443.

      View
      .

    The Devastating Toll of Galamsey on Ghana’s Ecosystems

    The Devastating Toll of Galamsey on Ghana’s Ecosystems​
    Source: Ghana web
    1. Deforestation and Soil Erosion: Extensive pits for mining waste further degrade the land in regions like Tarkwa, disrupting ecological functions like biodiversity maintenance and carbon sequestration. In order to access mineral deposits, galamsey operations require extensive removal of vegetation cover, which causes deforestation and soil erosion. The loss of topsoil renders the land infertile and unproductive for agriculture [6]

      Ewusi, A. et al. (2017) ‘Mining and metal pollution: assessment of water quality in the tarkwa mining area’, Ghana Mining Journal, 17(2), pp. 17–31. Available at: https://doi.org/10.4314/gm.v17i2.4.

      View
      .
    2. Noise and Air Pollution: Heavy machinery and explosions during mining activities contribute significantly to noise pollution. This noise might cause hearing damage among workers and disturb local wildlife [4]

      Courierov, N.N. and Chebotarev, A.G. (2022) ‘Health risks for mining machine operators caused by exposure to noise and vibration’, Mining Industry Journal (Gornay Promishlennost), (1/2022), pp. 138–143. Available at: https://doi.org/10.30686/1609-9192-2022-1-138-143.

      View
      . Furthermore, the discharge of chemical gasses and dust particles degrades air quality, with pollution linked to respiratory problems in adjacent areas  [8]

      Jovanović, I. et al. (2024) ‘Environmental pollution with gaseous pollutants in the operation of mining machines at the open pit’, Mining and Metallurgy Engineering Bor, (1), pp. 45–50. Available at: https://doi.org/10.5937/mmeb2401045J.

      View
    3. While galamsey offers immediate economic benefits, its profound and long-lasting health and environmental consequences underscore the need for urgent intervention. Sustainable practices and comprehensive policies are crucial to mitigating these impacts and ensuring a healthier, more secure future for affected communities [7]

      Fagariba, C.J., Sumani, J.B.B. and Mohammed, A.S. (2024) ‘Artisanal and small-scale gold mining impact on soil and agriculture: evidence from upper denkyira east municipality, ghana’, European Journal of Environment and Earth Sciences, 5(3), pp. 12–20. Available at: https://doi.org/10.24018/ejgeo.2024.5.3.443.

      View
      .

    Call to Action

    We urge policymakers, community leaders, and individuals to unite in tackling the galamsey crisis. Support initiatives that promote sustainable mining practices, advocate for stronger regulations, and invest in community health and environmental conservation. To effectively address the health impacts of galamsey, comprehensive measures are essential. These should integrate health and livelihood needs, focusing on improving healthcare access, enforcing environmental regulations, and fostering alternative livelihoods to mitigate the adverse effects of illegal mining [15]

    Samuel, A., Oladejo, N.K. and Adetunde, I.A. (2012) ‘The impact and effect of illegal mining (Galamsey) towards the socio-economic development of mining communities: a case study of kenyasi in the brong ahafo region adjei samuel1’, International Journal of Modern Social Sciences, 1(1), pp. 38–55. Available at: https://eprints.lmu.edu.ng/1376/ (Accessed: 13 October 2024).

    View
    . Together, we can make a significant difference and secure a healthier future.

    1. Adiyahba, F. (2015) ‘The effects of illegal small-scale gold mining (“Galamsey”) activities on the water quality of the akantansu and sintim rivers in the asutifi north district of the brong ahafo region of ghana’. Available at: https://ir.knust.edu.gh/handle/123456789/6867 (Accessed: 13 October 2024).View
    2. Ajith, M.M., Ghosh, A.K. and Jansz, J. (2021) ‘A mixed-method investigations of work, government and social factors associated with severe injuries in artisanal and small-scale mining (Asm) operations’, Safety Science, 138, p. 105244. Available at: https://doi.org/10.1016/j.ssci.2021.105244.View
    3. Azumah, F.D., Baah, E. and Nachinaab, J.O. (2021) ‘Causes and effects of illegal gold mining (Galamsey) activities on school dropout and residents at the tutuka central circuit in obuasi municipality in ashanti region, ghana’, Journal of Education, 201(3), pp. 162–173. Available at: https://doi.org/10.1177/0022057420905109.View
    4. Courierov, N.N. and Chebotarev, A.G. (2022) ‘Health risks for mining machine operators caused by exposure to noise and vibration’, Mining Industry Journal (Gornay Promishlennost), (1/2022), pp. 138–143. Available at: https://doi.org/10.30686/1609-9192-2022-1-138-143.View
    5. Emmanuel, A.Y., Jerry, C.S. and Dzigbodi, D.A. (2018) ‘Review of environmental and health impacts of mining in ghana’, Journal of Health and Pollution, 8(17), pp. 43–52. Available at: https://doi.org/10.5696/2156-9614-8.17.43.View
    6. Ewusi, A. et al. (2017) ‘Mining and metal pollution: assessment of water quality in the tarkwa mining area’, Ghana Mining Journal, 17(2), pp. 17–31. Available at: https://doi.org/10.4314/gm.v17i2.4.View
    7. Fagariba, C.J., Sumani, J.B.B. and Mohammed, A.S. (2024) ‘Artisanal and small-scale gold mining impact on soil and agriculture: evidence from upper denkyira east municipality, ghana’, European Journal of Environment and Earth Sciences, 5(3), pp. 12–20. Available at: https://doi.org/10.24018/ejgeo.2024.5.3.443.View
    8. Jovanović, I. et al. (2024) ‘Environmental pollution with gaseous pollutants in the operation of mining machines at the open pit’, Mining and Metallurgy Engineering Bor, (1), pp. 45–50. Available at: https://doi.org/10.5937/mmeb2401045J.View
    9. Koomson, J.A. et al. (2023) ‘Detoxification of lead and arsenic from galamsey polluted water using nano synthesized iron oxide from cupola furnace slag’, Materials Chemistry and Physics, 308, p. 128301. View
    10. Mensah, J.N. and Bukari, F.I.M. (2024) ‘Females’ engagement in galamsey and its effects on household livelihoods in ghana: a case of manso ayirebikrom in amansie south district’, Ghana Journal of Development Studies, 21(1), pp. 62–78. Available at: https://doi.org/10.4314/gjds.v21i1.4.View
    11. Miotto, E. et al. (2024) ‘Neurodevelopmental outcomes in children living near hazardous waste sites: a systematic review’, International Journal of Environmental Health Research, pp. 1–14. Available at: https://doi.org/10.1080/09603123.2024.2384963.View
    12. Obeng, E.A. et al. (2019) ‘Impact of illegal mining activities on forest ecosystem services: local communities’ attitudes and willingness to participate in restoration activities in Ghana’, Heliyon, 5(10), p. e02617. Available at: https://doi.org/10.1016/j.heliyon.2019.e02617.View
    13. Ofori, S.A. et al. (2024) ‘A ecological study of galamsey activities in Ghana and their physiological toxicity’, Asian Journal of Toxicology, Environmental, and Occupational Health, 2(1), pp. 53–72. Available at: https://doi.org/10.61511/ajteoh.v2i1.2024.395.View
    14. Patterson, A.S. (2018) ‘When to speak? Church advocacy on galamsey and mental health in ghana’, The Review of Faith & International Affairs, 16(1), pp. 37–50. Available at: https://doi.org/10.1080/15570274.2018.1433589.View
    15. Samuel, A., Oladejo, N.K. and Adetunde, I.A. (2012) ‘The impact and effect of illegal mining (Galamsey) towards the socio-economic development of mining communities: a case study of kenyasi in the brong ahafo region adjei samuel1’, International Journal of Modern Social Sciences, 1(1), pp. 38–55. Available at: https://eprints.lmu.edu.ng/1376/ (Accessed: 13 October 2024).View
    16. Nyantakyi-Frimpong, H., Christian, A. K., Ganle, J., & Aryeetey, R. (2023) ‘Now we’ve all turned to eating processed foods”: A photovoice study of the food and nutrition security implications of “galamsey” in Ghana’, African Journal of Food, Agriculture, Nutrition and Development, 23(116), pp. 22200–22220. View
    17. Yeboah, R. (2023) ‘Galamsey fight in ghana: an analysis of failure of government interventions since 1989’, E-Journal of Humanities, Arts and Social Sciences, pp. 455–472. Available at: https://doi.org/10.38159/ehass.20234417.View
    18. Zhang, J. et al. (2020) ‘Root causes of coal mine accidents: Characteristics of safety culture deficiencies based on accident statistics’, Process Safety and Environmental Protection, 136, pp. 78–91. Available at: https://doi.org/10.1016/j.psep.2020.01.024.View
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    Love Addiction: Signs, Symptoms and How to Get Help

    Can At-Home DNA Test Detect Breast Cancer Risk?

  • Love Addiction: Signs, Symptoms and How to Get Help

    Love Addiction: Signs, Symptoms and How to Get Help

    Can You Be Addicted To Love?

    We can feel love, which is lovely and can make our lives better. But when love turns into a passion, it can turn into love addiction, which is bad. Love addiction is a behaviour problem that can happen to anyone. It’s better to try to have a healthy, balanced relationship where both people love each other. You’re not the only one who thinks love can make you crazy. It’s never as easy as waiting for the love drug to wear off when it comes to love in real life.

    What is being addicted to love?

    To be exact, there is no clear description of love addiction because it is not a real illness but rather an idea. It’s not like you can put love to the test in a lab and see how it makes someone feel. But you can see how relationships change our lives, both mentally and physically, as some study has shown. A review from 2023 said that love addiction, which is also known as relationship addiction or obsessive love disease, is a strong and uncontrollable need for love, attention, and affection from other people.

    Having unhealthy or extreme feelings for certain people or always looking for a love partner are two signs of this.  In fact, people who are addicted to love might not always act in ways that are typical of addicts. It may also happen along with a mood disorder, an OCD, or even a disease that makes it hard to control your impulses.

    Love addiction can be caused by a number of things, such as:

    1. Neglect or abuse as a child
    2. Low self-esteem
    3. Fear of being left alone
    4. Dependence on each other
    5. Unresolved feelings of pain
    6. Genes and traits

    Signs: The signs of love addiction are different for everyone, but here are some typical ones:

    1. Thoughts about the love thing all the time
    2. Not taking care of relationships and tasks
    3. Being worried or sad when you’re not with the love object
    4. Doing dangerous things to keep the relationship going
    5. Not being able to control your feelings and actions
    6. Trouble stopping a relationship, even if it’s bad for you
    Two hands making the heart shape over the sunset

    How being addicted to love affects your health

    It can be hard to tell when the love in your life is hurting you more than helping you when it comes to heart issues. The signs of love addiction can overlap with those of other mental illnesses, and they can also make problems worse. Some mental health problems that can come up because of love addiction are: 

    1. Feeling down
    2. Having anxiety
    3. Having trouble sleeping
    4. Lack of self-esteem
    5. Dependence on each other
    6. Problems with eating
    7. BPD stands for borderline personality disorder

    Treatment/Therapy

    Love addiction can be treated in a number of ways, such as through treatment, support groups, and self-help methods. Here are some information about how to treat love addiction:

    1. Addiction Interventions: Help the addict get care right away by being loving, honest, and setting limits for the family.
    2. Cognitive-behavioral therapy (CBT): This type of treatment helps people recognize and change harmful ways of thinking and acting.
    3. Group therapy: Support groups can give people a safe place to talk about their problems and get help from other people.
    4. Self-help methods, such as meditation, mindfulness, and writing in a journal, can help people handle their feelings and thoughts.
    5. Transactional analysis is a type of psychoanalysis that can be used to help people who are addicted to love. It includes figuring out and changing bad ways of talking and acting.
    6. Regarding ethics, treating love addiction can bring up a lot of difficult issues, such as issues with transference and counter-transference, privacy, boundaries, and questions about having two relationships at the same time.

    If you or someone you know is having trouble with a love addiction, you need to get professional help right away. People can beat love addiction and live a healthy, peaceful life with the right help.

    Sources:

    Cleveland Clinic

    Pub Med

  • Can At-Home DNA Test Detect Breast Cancer Risk?

    Can At-Home DNA Test Detect Breast Cancer Risk?

    In 2018, the U.S. Food and Drug Administration (FDA) approved a DNA test that can be done at home to look for genetic changes that may be linked to breast and/or ovarian cancer. This test will tell you if you have certain genetic mutations that make you much more likely to get breast cancer.

    Women are very worried about getting breast cancer, and a lot of them are using DNA tests they can do at home to find out how likely they are to get it. But these tests might have flaws that you should know about before you count on them to give you a clear answer. Here are some key points to consider:

    mother-and-daughter-breast-cancer-is-it-inevitable
    Verywell / Emily Roberts

    How the test works:

    The at-home DNA test looks for the BRCA1 and BRCA2 mutations, which make up 80% to 90% of the mutations that cause cancer in Jewish people. It doesn’t look at other high-risk genes that can also make you more likely to get breast cancer. For the test to be carried out, a sample of saliva is needed. This sample is then sent to a lab for the DNA of the saliva cells to be analysed. Two variants of BRCA1 and one variant of BRCA2 gene are looked for by the test.

    Who should consider the test:

    If someone in your family has had breast or ovarian cancer or if you have had breast cancer yourself, you should take the test. It’s important to remember, though, that not everyone with a family history of breast cancer has a genetic change that makes them more likely to get it. Based on your personal and family background, a genetic counsellor can help you decide if you should take the test.

    Limitations of the test:

    If you’re concerned about your risk of breast cancer, there are other options to consider besides the at-home DNA test. These include:

    • Genetic counseling: A genetic counselor can help you determine if you’re a good candidate for genetic testing and can provide guidance on managing your risk.
    • Clinical genetic testing: This type of testing is done in a medical setting and can evaluate a wider range of genetic mutations that increase your risk of breast cancer.
    • Breast cancer screening: Regular mammograms and other breast cancer screening tests can help detect breast cancer early, when it’s most treatable.

    It’s important to talk to your doctor or a genetic counselor about your risk of breast cancer and the best options for managing that risk.

    Even though it can be convenient to do breast cancer risk DNA tests at home, you should think about their limitations. You might get more complete information about your risk if you get genetic counselling and testing from a medical professional or if you have regular breast cancer screenings.

    Other options to consider:

    While the at-home DNA test is easy to complete and can be done conveniently from your home, its usefulness is limited. Here are some limitations to consider:

    • The test only screens for a limited number of genetic mutations that increase your risk of breast cancer, that is, variants of the BRCA1 and BRCA2 genes. 
    • The test is more useful in the Jewish community, as they are the population at high risk for the BRCA1 and BRCA2 genes mutations. 
    • A negative test result doesn’t mean you’re not at risk for breast cancer.
    • A positive test result doesn’t mean you’ll develop breast cancer.
    • The test doesn’t evaluate other factors that can affect your risk of breast cancer, such as lifestyle and environmental factors.

    Sources

    Cleveland Clinic

    Mayo Clinic

    PubMed Central

    PubMed Central

    US Preventative Services Task Force

  • Waist Trainers: What Are The Risks of Wearing Them?

    Waist Trainers: What Are The Risks of Wearing Them?

    Waist trainers are a type of undergarment usually made out of a combination of either spandex, nylon or latex. Many designs incorporate some kind of Velcro or belt-like strap and some brands even have plastic or steel boning in them. They are reminiscent of a Victorian-era cincher worn by celebrities like the Kardashians.

    Do Waist Trainers Really Help You Lose Weight?

    In short, not really. The name “waist trainer” suggests that the product is literally training your waist over time to become slimmer. However, in fact, this is not possible. The big difference with waist trainers is that they are meant to be worn over long periods and that the materials they are made of are much more constrictive. According to Dr. Jamile Wakim-Fleming, a hepatologist, wearing a waist trainer can make your core muscles weaker, which can be detrimental to the health of your pelvic floor. Moreover, your stomach may get pushed up beyond the diaphragm, which can cause discomfort and difficulty breathing.

    Infographic showing the risks of wasit trainers.
    Ultimate Performance Fitness have created this image to highlight the risks

    Impact of Waist Trainers on Your Health

    Weaker Core Muscles: Wearing a waist trainer can make your core muscles weaker, which can be detrimental to the health of your pelvic floor.

    Discomfort and Difficulty Breathing: Your stomach may get pushed up beyond the diaphragm, which can cause discomfort and difficulty breathing.

    No Long-Term Weight Loss: Waist trainers do not help you lose weight in the long-term.

    Short-Term Boost: If you are looking to boost results from your workouts, a waist trainer may be a great short-term addition to your routine. However, it is not healthy to wear a waist trainer for extended periods of time.

    Alternatives to Waist Trainers

    Exercise: Regular exercise can help you lose weight and tone your waistline.

    Healthy Diet: Eating a healthy diet can help you lose weight and reduce your waistline.

    Talk to Your Doctor: Talk to your doctor before you try a waist trainer.

    Waist trainers are not an effective long-term solution for weight loss or waistline reduction. Instead, focus on regular exercise and a healthy diet to achieve your weight-loss goals.

  • Unlock the Immunity-Boosting, Heart-Healthy Benefits of Kiwi

    Unlock the Immunity-Boosting, Heart-Healthy Benefits of Kiwi

    Kiwi, a small fruit native to China, is a nutritional powerhouse renowned for its unique flavor and numerous health benefits. This fuzzy fruit, also known as the Chinese gooseberry, is loaded with essential vitamins, minerals, and antioxidants, making it an important addition to your diet

    kiwi-fruit-02

    Kiwi is a low-calorie fruit that is exceptionally high in Vitamin C, providing over 80% of the daily recommended value in a 3.5-ounce serving. It also contains Vitamin E, Vitamin K, folate, and fiber, along with minerals like potassium and copper. The presence of these nutrients makes kiwi a versatile fruit in promoting overall well-being. Here, we delve into the myriad of health benefits of kiwi. Here are some of the main benefits of kiwi;

    Health Benefits:

    Boosts Immune System

    Kiwi contains abundant amounts of Vitamin C, which stimulates the body’s immune response. In fact, the kiwifruit contains roughly 230% of the daily recommended intake of Vitamin C. This bold fruit provides a burst of immune-boosting nutrients in every bite. Kiwis are also rich in antioxidants, which help to eliminate free radicals within the body and reduce oxidative stress. Ultimately, this may protect the body from inflammation and disease.

    Kiwi, a small fruit native to China, is a nutritional powerhouse renowned for its unique flavor and numerous health benefits. This fuzzy fruit, also known as the Chinese gooseberry, is loaded with essential vitamins, minerals, and antioxidants, making it an important addition to your diet

    Kiwi, a small fruit native to China, is a nutritional powerhouse renowned for its unique flavor and numerous health benefits. This fuzzy fruit, also known as the Chinese gooseberry, is loaded with essential vitamins, minerals, and antioxidants, making it an important addition to your diet

    Promotes Heart Health

    The antioxidant and anti-inflammatory compounds in kiwi, such as carotenoids and polyphenols, contribute to heart health by reducing blood pressure, cholesterol levels, and the risk of atherosclerosis. Studies have shown that incorporating kiwi into the diet can lower the risk of stroke, heart diseases and enhance heart-protective HDL cholesterol.

    Enhances Digestive Health

    Kiwi is an excellent source of both soluble and insoluble fiber, which aids in regulating blood sugar, supporting healthy gut bacteria, and maintaining regular bowel movements. Much of its fiber is in the skin, so just wash and cut — don’t peel — your kiwi. The fiber in kiwi has been found to improve stool consistency and reduce straining during bowel movements, making it beneficial for individuals with constipation.

    Antioxidant Powerhouse

    Kiwi contains a combination of Vitamin C and Vitamin E, offering a dual antioxidant effect to combat cell damage caused by free radicals. The consumption of antioxidant-rich kiwis can reduce the risk of diseases, including certain cancers and heart conditions, and boost overall health.

    Supports Bone Health

    Kiwi is a rich source of vitamin K, which helps the body absorb calcium and build strong bones. Kiwi also contains other nutrients like vitamin C and potassium, which are important for maintaining bone density and preventing osteoporosis.

    Balances Gut Health

    Kiwi is high in prebiotics, essential for the growth of probiotics or friendly bacteria in the gut. A balanced gut flora is crucial for preventing digestive problems, infections, and conditions like irritable bowel syndrome.

    Skin Health

     Kiwi is rich in vitamins K, E, C, folate, and potassium, which can help improve skin health. Vitamin C helps support collagen production, which is essential for healthy skin. Kiwi’s antioxidant phytochemicals and flavonoids can also help fight free radicals and promote healthy skin.

    Kiwis are a good source of lutein, which helps protect your eyes. They also contain vitamin C and vitamin E, which are important for eye health

    Culinary Uses:

    Kiwi can be enjoyed raw or incorporated into a variety of sweet and savory recipes. It can be mixed with other fruits to create nutrient-dense salads, blended into smoothies, or used in marinades, dressings, and salsas. Experimenting with kiwi in the kitchen can lead to delightful culinary creations.

    Conclusion

    Kiwi is a versatile and nutritious fruit that offers a plethora of health benefits, ranging from boosting immune function to promoting heart and digestive health. Its rich nutritional profile and antioxidant properties make it a valuable addition to a balanced diet. Whether consumed raw or included in diverse recipes, kiwi is a delicious way to enhance your health and well-being.

    Unlock the health secrets of kiwi by incorporating this nutritional powerhouse into your diet. Explore various recipes and enjoy the myriad of health benefits it offers!

    References

    WebMD. [Health Benefits of Kiwi] (https://www.webmd.com/diet/health-benefits-kiwi)

    Cleveland Clinic. [Kiwi Benefits] (https://health.clevelandclinic.org/kiwi-benefits/)

    Healthline. [Kiwi Benefits: Heart Health, Digestion, and More] (https://www.healthline.com/nutrition/kiwi-benefits)

  • The Hidden Dangers of Sitting That Threaten Your Health

    The Hidden Dangers of Sitting That Threaten Your Health

    In our modern world, sitting has become a predominant part of our daily routine. However, this seemingly harmless act may be more dangerous than you think. This article will delve into the health risks associated with prolonged sitting and provide practical tips to mitigate these risks.

    The Silent Killer: How Sitting Can Shorten Your Life

    Contrary to popular belief, sitting for extended periods can significantly shorten your lifespan, regardless of your exercise habits. This is because prolonged sitting has been linked to an increased risk of various health conditions, including heart disease, diabetes, and even dementia.

    The Unseen Consequences: Dementia and Sitting

    Prolonged sitting can have detrimental effects on your brain’s health. The brain of a person who sits excessively may resemble that of someone with dementia. Sitting also increases the risk of heart disease, diabetes, stroke, high blood pressure, and high cholesterol, all of which contribute to cognitive decline.

    Can Exercise Counteract the Effects of Sitting?

    While exercise is crucial for overall health, it may not be enough to counteract the effects of prolonged sitting. Even if you engage in regular physical activity, sitting for extended periods can still pose significant health risks. Therefore, it’s essential to incorporate movement throughout your day, beyond your regular exercise routine.

    How Sitting Increases Your Risk of Diabetes

    Sitting for long periods can increase your risk of developing diabetes. This is not merely due to a lack of physical activity and calorie burning. Researchers believe that prolonged sitting may alter the body’s response to insulin, a hormone that helps burn sugar and carbs for energy.

    man sitting on chair

    Sitting and Weight gain

    If you spend a lot of time sitting, especially while engaged in screen-based activities, you’re more likely to gain weight. Therefore, it’s important to balance screen time with physical activity to maintain a healthy weight.

    The Mental Health Impact

    Excessive sitting can also impact your mental health, potentially leading to increased anxiety. This could be due to the isolation and lack of physical activity associated with prolonged sitting. Therefore, taking breaks to move around and interact with others can help alleviate these mental health concerns.

    Effect on Your Back

    Sitting, especially when done with poor posture, can put immense stress on your back muscles, neck, and spine. To prevent these issues, it’s important to use ergonomic chairs and take regular breaks to stand and stretch.

    Effect on the Venous System

    Prolonged sitting can lead to blood pooling in your legs, which can increase the pressure in your veins and lead to varicose veins. To prevent this, it’s recommended to take regular breaks to stand and move around.

    The Risk of Osteoporosis and Mobility Loss

    For older adults, inactivity and prolonged sitting can increase the risk of osteoporosis and mobility loss. To maintain mobility and bone health, it’s important to stay active and avoid prolonged periods of sitting.

    Sitting and Cancer Risk

    Prolonged sitting can increase your risk of certain types of cancer, including colon, endometrial, and lung cancer. Therefore, reducing the amount of time you spend sitting each day can help lower your cancer risk.

  • The Reason behind Weight Regain: Why it’s Difficult to keep the Weight off

    The Reason behind Weight Regain: Why it’s Difficult to keep the Weight off

    Obesity, a condition affecting millions worldwide, has been linked to a myriad of health issues. However, recent studies reveal an alarming connection between obesity and the brain’s ability to recognise fullness, a crucial factor in weight management. This may suggest the high rate of weight regain that occurs after successfully losing weight.

    The Connection Between Obesity and Brain Function

    Obesity, defined by a Body Mass Index (BMI) over 30, has been found to impair the brain’s response to nutrients. In a controlled clinical trial, researchers fed sugar, carbohydrates, fats, or water directly into the stomachs of participants via feeding tubes. Using functional magnetic resonance imaging (fMRI) and single-photon emission computed tomography (SPECT), they measured the brain’s response to these nutrients.

    In individuals with normal weight, brain signals in the striatum, a part of the brain involved in reward, slowed when food was consumed, indicating recognition of being fed. Additionally, dopamine levels rose, suggesting activation of reward centres in the brain.

    Obesity

    Different Findings for Medically Obese

    In medically obese individuals, brain activity did not slow down, and dopamine levels did not rise after consuming the same nutrients. 

    People with obesity have significantly decreased brain reactions to nutrients after they have consumed them. It is important to note that the altered neural responses cannot be corrected even after diet-induced weight loss. Impaired neural responses to nutritional signals may contribute to overeating and obesity. Ongoing resistance to post-ingestive feeding signals after major weight reduction may help explain, at least in part, the high rate of weight regain that occurs after successful weight loss.

    More concerning is that these brain changes associated with impaired fullness recognition may persist even after significant weight loss. A study found that a weight loss of 10% within three months did not reset the brain’s ability to recognize fullness in people with obesity. This could explain why people often regain weight due to irreversible brain changes that affect fullness recognition.

    The Need for More Research

    While these findings are significant, more research is needed to understand when brain changes occur during weight gain and what triggers them. Genetic factors may influence how the brain responds to nutrients and impact weight gain. The role of fat tissue, types of food consumed, and other environmental and genetic factors also need further investigation.

    The Importance of Empathy in Addressing Obesity

    Understanding the impact of a malfunctioning brain on food intake can increase empathy for those struggling with obesity. Weight stigma should be avoided as it oversimplifies the complex causes of weight gain.

    Source: Nature

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