Showing posts with label health. Show all posts
Showing posts with label health. Show all posts

Monday 26 February 2024

A Comprehensive Guide on How to Effectively Deal with PMDD

 Hey readers, 

If you feel like your hormones hijack your moods, motivation, and basic functioning abilities for up to two weeks every month before your period, you could be dealing with a condition called Premenstrual Dysphoric Disorder (PMDD). 

A Comprehensive Guide on How to Effectively Deal with PMDD

PMDD goes beyond typical PMS and causes much more extreme emotional and physical symptoms that can disrupt home life, work life, and overall well-being. 

The good news is that you don’t have to suffer through PMDD quietly or alone. Several effective treatment options and lifestyle adjustments can help you regain control of your monthly cycle. 

Read on to understand what causes PMDD, who’s at risk, and most importantly what real steps you can take to ease PMDD symptoms and stop feeling so powerless against monthly mood swings. 
 
What Causes PMDD?

Researchers believe that women with PMDD react more severely to normal fluctuations in hormones like estragon and progesterone throughout their menstrual cycles. 

Key PMDD hormonal triggers include:

* Estragon levels drop dramatically just before your period starts.

Changes occur in brain chemicals like serotonin, a mood stabiliser
Doctors don’t fully understand why some women’s bodies react so intensely to normal hormonal shifts. 

But certain risk factors make some women more prone to PMDD including:  

Family history of mood disorders.

* Personal history of a mood disorder like depression or anxiety.

* History of postpartum depression after giving birth.
 
5 Key Solutions & Coping Strategies.

If PMDD is wreaking havoc with your menstrual cycles, know that you have options. Start finding what works for you from these effective PMDD treatment strategies:

Track to find triggers: Chart your cycles plus mood changes to identify PMDD timing and effective solutions. Tracking helps you feel empowered, not helpless.  

Therapy provides perspective: Talk therapy helps identify unhealthy thought patterns making PMDD feel worse. A professional’s outside perspective equips you with new coping skills.

 Lifestyle changes relieve stress: Reducing stress through rest, moderate exercise, healthy eating, and no alcohol/drugs can help stabilise mood swings.  

* Birth control regulates hormones: Hormonal IUDs or birth control pills provide the hormones your body lacks to balance moods.

SSRIs alleviate serotonin drops: Antidepressants like Sertraline used 2 weeks before your period counter the serotonin deficiency behind low moods.

You Don’t Have to Hide Your Struggles.

Half of all menstruating individuals deal with some form of PMS. Yet only around 5 per cent suffer from true, diagnosed PMDD.

 Recognising and owning the reality of PMDD brings the freedom to choose healthier thoughts, behaviours, and coping mechanisms. 

When you understand the hormonal shifts behind PMDD rather than believing the issue is your character, it’s easier to find compassion for yourself and solutions.  

The key is uncovering what combination of lifestyle changes, medications, therapy, tracking, openness, and education helps you thrive through every phase of your cycle, not just the “good weeks”.

 Take back your life from PMDD so you can function fully, freely, and consistently regardless of your menstrual phase.

 You deserve to live unleashed from disabling monthly mood disruptions. It’s possible!

Cheers for reading X 

Monday 19 February 2024

What to expect when going for cervical screening.

Hey readers, 

Entering the realm of cervical screenings can be a mix of anticipation and uncertainty for many women in the UK.

What to expect when going for cervical screening.

As a crucial aspect of preventive healthcare, these screenings, often referred to as smear tests, play a pivotal role in the early detection of cervical abnormalities.

 If you're gearing up for your first cervical screening or just curious about the process, here's a glimpse into what you can expect.

1. The Invitation.

It typically starts with a letter from your local National Health Service (NHS) inviting you for a cervical screening. 

The letter includes essential details such as the purpose of the test, the venue, and how to schedule your appointment.

 It's a proactive step towards ensuring women's health, emphasizing the importance of regular screenings.

2. Scheduling the Appointment.

Upon receiving the invitation, it's time to schedule your appointment. Most screenings are conducted at your GP's surgery or a local sexual health clinic.

 Be sure to choose a date and time that suits your schedule, as this ensures you're in a calm and comfortable mindset for the procedure.

3. The Screening Process.

When the day arrives, a trained healthcare professional, often a nurse, will guide you through the process. 

The screening involves taking a small sample of cells from the cervix using a soft brush. 

While it might be momentarily uncomfortable, the procedure is quick and generally painless. 

Communicate any concerns or anxieties with the healthcare provider to make the experience more manageable.

4. Confidentiality and Privacy.

Rest assured, your privacy is a top priority during cervical screenings. 

The healthcare professional will ensure you're comfortable and adequately covered throughout the process. 

They are well-trained to maintain confidentiality, fostering an environment where you feel secure discussing your health.

5. Results and Follow-up.

After the screening, the collected sample is sent to a laboratory for analysis. 

It usually takes a few weeks to receive the results. The letter you receive will clearly explain the findings. 

Most screenings come back normal, offering reassurance. If abnormalities are detected, don't panic it doesn't necessarily indicate cancer.

 Further tests or treatments may be recommended based on the severity of the findings.

6. Emotional Support.

It's normal to feel a range of emotions during and after the screening process. 

If you have concerns or questions, don't hesitate to reach out to your healthcare provider.

 Emotional support is an integral part of the screening journey, and professionals are there to address your needs and provide guidance.

7. Regular Screenings.

Cervical screenings are generally recommended every three to five years, depending on your age and previous results.

 Consistency in attending screenings is crucial for early detection and effective prevention.

In conclusion, undergoing a cervical screening in the UK is a vital step towards maintaining your reproductive health.

 By understanding the process and embracing the regular screenings, you empower yourself with knowledge and contribute to the proactive care of your well-being. 

Remember, you're not alone – the healthcare professionals are there to guide you every step of the way.

Cheers for reading X 

Friday 26 January 2024

Everything You Need to Know About Measles

Hey readers, 

Measles once considered a vanquished foe, has made a resurgence in recent years, emphasising the importance of understanding this highly contagious viral infection.

Everything You Need to Know About Measles
 
In this comprehensive guide, we'll explore the key facets of measles, from its origins to prevention measures.

1. The Basics. 

Measles is caused by the measles virus, a member of the paramyxovirus family.

 It primarily spreads through respiratory droplets, making it highly contagious.

 Symptoms typically include fever, cough, runny nose, and a characteristic rash that starts on the face and spreads throughout the body. 

2. Historical Context. 

Measles has been documented throughout human history, but a significant breakthrough came in the 1960s with the development of the measles vaccine. 

Before widespread vaccination, millions of cases and numerous deaths occurred annually.

 The vaccine revolutionised public health by drastically reducing the incidence of measles
.
3. The Controversy Surrounding Vaccination. 

Despite the proven effectiveness of the measles vaccine, a surge in vaccine hesitancy has contributed to recent outbreaks.

 Misinformation and misconceptions about vaccine safety and efficacy have fueled this hesitancy, underscoring the need for accurate public health education.

4. Complications and Severity. 

While measles is often perceived as a benign childhood illness, it can lead to severe complications, particularly in vulnerable populations. 

Pneumonia, encephalitis, and even death can result from complications of the infection. 

Understanding the potential severity emphasises the importance of vaccination.

5. Global Impact. 

Measles remains a global concern, especially in regions with limited access to healthcare and vaccines. 

Efforts to eradicate the disease continue through vaccination campaigns, but challenges persist. 

A global commitment to vaccination is crucial to achieving sustained success against measles.

6. Herd Immunity. 

Herd immunity is a key concept in preventing the spread of measles. 

When a sufficient proportion of a population is immune, either through vaccination or previous infection it provides indirect protection to those who are susceptible. 

Maintaining high vaccination rates is essential for preserving herd immunity.

7. The Two-Dose Vaccine Schedule. 

The measles vaccine is typically administered in two doses, with the first dose given around age 1 and the second around age 4. This two-dose schedule ensures optimal immunity and is a cornerstone in preventing outbreaks.

8. Addressing Vaccine Concerns. 

To counter vaccine hesitancy, it's crucial to address concerns with factual information.

 Emphasising the safety and efficacy of vaccines, along with dispelling myths, is vital in building trust and encouraging vaccination.

9. The Role of Public Health. 

Public health initiatives play a central role in preventing and controlling measles outbreaks. 

Swift identification of cases, contact tracing, and vaccination campaigns are essential components of a comprehensive public health strategy.

Measles, though preventable, persists as a global health threat. 

Understanding the virus, promoting vaccination, and dispelling misinformation is pivotal in the ongoing battle against measles. 

By prioritising public health measures and embracing the benefits of vaccination, we can strive towards a world where measles is no longer a cause for concern.

Cheers for reading x 

Monday 25 December 2023

Beating the Christmas blues.

Hey readers, 

While twinkling lights, festive music, and the cheerful moods filling every space promise a magical holiday season...the reality often feels far from picture-perfect.

Beating the Christmas blues.
 
Financial strains, demanding social obligations, sadness over lost loved ones, and impossible-to-meet expectations contribute to what experts call the “Christmas blues."

Up to 1 in 12 people battle mild to more serious symptoms of anxiety, depression, and loneliness during the holidays.

 You are not alone or imagining things if your most wonderful time of the year is leaving you overwhelmed and down

Arm yourself with coping strategies, support, perspective shifts, and self-care habits to prevail over the Christmas blues this year.  

Where Do the Holiday Blues Stem From?  

Christmas cheer seems to fill every space from November through New Year’s Eve.

 The stark contrast between the ever-playing holiday music and the actual internal mood makes feelings of grief, frustration and disconnect more apparent during the season of joy.  

Additionally, no holiday inflates expectations and stresses tied to money, family, food and hosting more than Christmas.

 The pressure to create perfect memories despite not having the time, budget or relationships to fulfil idealised visions leaves many feeling inadequate. 

Finding Relief from Holiday Blues
If you feel crushed under the weight of Christmas letdowns or harbour bitterness over all that remains unfulfilled, purposefully incorporate these strategies:

• Set Realistic Expectations: Aim for connection over perfection so you feel less disappointed. 

• Reflect on Highlights vs Shortcomings: Recognise this season held beauty despite struggles. 
 
• Make Time for Self-Care: Don’t abandon healthy habits that bolster mental health. 

• Limit Social Media Use: Reduce comparisons to unrealistic portrayals flooding feeds. 

• Seek Out Community Support Groups: You are not alone in this struggle. 

• Practice Gratitude: Appreciate current blessings rather than fixate on deficits. 

• Prioritise Sleep, Diet and Exercise: Caring for your body stabilises emotions. 

• Embrace Your Feelings: Allow yourself to grieve, wrestle, and process without shame. 

Christmas won’t Always Feel This Blue. 

By permitting yourself to feel, strategically caring for your whole self, embracing support, and centring connection over commercialised visions of full holiday happiness, you can lessen 
the intensity of Christmas blues. 

Reframe your expectations while proactively caring for your emotional needs amid this chaotic season. 

Gift yourself grace, space to process honestly, and the comfort of community. 

You’ll make it through to the fresh start a new year provides!

Cheers for reading X 

Monday 4 September 2023

5 tips to ease migraine pain.

Hey readers, 

All you want during a migraine attack is relief, which is where medication can help for some people. 

Is there anything more you may do, however, to help lessen the attack or ease the symptoms before the medication begins to take effect?

5 tips to ease migraine pain.

Try the following treatments if you need immediate migraine relief.

 The majority are free and without negative consequences.

1. Apply a cold press.

The effectiveness of temperature therapy is well known if you've ever used an ice pack for a wound or a heating pad for a sore back. 

When you have a migraine, this can be beneficial.

Even though cold therapy has been used to cure migraines for over a century, there isn't much research to support this claim

According to some hypotheses, cold therapy may help constrict blood vessels or reduce the nerve signals that cause migraine headaches.

Even more recent research hasn't been able to determine exactly how cold can aid with migraine pain relief Trusted Source, but two recent studies did discover that applying ice packs or neck bands at the beginning of a migraine could dramatically lessen the perception of pain.

To find out what feels the greatest for you, you might need to experiment. Some discover that placing an ice pack on their heads provides peaceful, numbing comfort. 

This is especially useful if the sun or heat causes your migraine.

2. Find a quiet and dark place to relax.

One of the most typical migraine symptoms is sensitivity to light and sound. Suppose you can get away from these things. 

You may experience less pain and tension as a result of this.

Lay down and focus on your breathing. Try inhaling slowly and deeply via your diaphragm.

 As you inhale, feel your tummy rise; as you exhale, feel it descend. You might find this relaxing.

3. Keep a migraine diary.

Maintain a diary to identify your specific migraine triggers. 

If a pattern starts to form, you may be able to lessen the intensity and frequency of your episodes by changing your food and way of living.

Caffeine, alcohol, stress, or relief from stress (the letting go of tension can be a trigger), dehydration, missing meals, getting too little sleep, and lie-ins are some common migraine triggers.

 Certain foods, such as cheese, chocolate, or ice cream, affect some people.

Avoid as many triggers as possible, eat, drink, and sleep regularly, and give up all forms of caffeine, including coffee, tea, cola, and chocolate.

4. If you can go to sleep. 

Go to bed if you can. The greatest thing is probably sleep, which tends to reset the body.

 If you have the option to sleep through a migraine, do so. It's not always doable. (Regular, high-quality sleep may also lessen the risk of migraines.

5. Diet

Your body can be significantly impacted by the foods and beverages you consume. Particularly well-known migraine triggers are alcohol. 

In addition to drinking alcohol, anything that alters your body's physiology can cause a migraine episode. 

Because of this, eating often and in sufficient amounts throughout the day is advised to maintain stable blood sugar levels.

What do you think of my tips to help with migraine relief? 

Love to hear your thoughts in the comment section below. 

Cheers for reading X

Monday 21 August 2023

Ibs what is it?

Hey readings, 

Although the exact causes of irritable bowel syndrome (IBS) are unknown. 

Correlations to oversensitive gut nerves, food moving through the gut too quickly or slowly, family history, and stress have been made.

Ibs what is it?

You may take steps to assist in alleviating and regulating symptoms even when a remedy has not yet been discovered.

What are the symptoms of IBS? 

IBS symptoms might vary, but they frequently last for a long time. The most typical ones are:

* Abdominal discomfort brought on by having a bowel movement, such as cramps or bloating.

 *  Alterations in the way that bowel movements look
alterations in the frequency of your bowel movements.

* The feeling of incomplete ejection and a rise in gas or mucus in the stool are additional symptoms that are frequently associated.

What causes IBS? 

IBS can be treated in various methods, but its aetiology is uncertain.

An abnormally sensitive immune system or colon are potential culprits.

 A prior bacterial infection in the gastrointestinal system is the root cause of post-infectious IBS.

 It's challenging to avoid IBS because of its many potential causes.

The process of getting a diagnosis of IBS. 

The doctor will want to rule out other illnesses but should be able to diagnose the patient based on the symptoms provided. 

You may occasionally experience IBS symptoms from medications you take for other health issues. 

To investigate if a medication swap is possible, it could be worthwhile to bring up this topic with your doctor.

Blood tests may be utilised as additional examinations and will be used to evaluate the following:

Whether or not anaemia exists.

Functional liver and kidney.

Any indications of bowel irritation. 

*If celiac disease could be the problem. 

To ensure that another bowel condition is not causing symptoms, doctors are now using a stool test called faecal calprotectin to detect inflammation. 

The doctor can therefore be assured that it is IBS. 

IBS and diet. 

There isn't a single IBS diet that will reduce your symptoms. 

This is because the precise origin of IBS is still unknown, and every person's body responds differently to certain foods.

However, studies and evidence-based recommendations have revealed that while some food groups can trigger IBS, others can help ease symptoms.

Take into account the following crucial aspects to attempt and manage your IBS symptoms:

Potential IBS trigger foods and drinks.
 
A successful IBS diet plan entails more than just selecting healthy foods.

 Additionally, it involves avoiding foods and beverages that could cause unpleasant and painful symptoms.

 You may already be aware of the foods that are difficult for your body to properly digest and therefore aim to replace them in your diet.

A wonderful approach to keeping track of what you eat and figuring out which foods can cause IBS flare-ups or symptoms is to keep a food diary.

There is no list of foods to avoid if you have IBS because various people may experience symptoms in response to different foods.

Common foods that cause IBS, however, can include:

Nuts, beans, potatoes, and whole-wheat flour all include insoluble fibre, which can be more difficult to digest and worsen bloating and pain.

Dairy products - For certain IBS patients, foods like milk frequently cause symptoms.

Despite being rich in protein and fibre, beans and legumes can be difficult for some individuals to digest, leading to bloating, gas, and other IBS symptoms.

Processed foods, frequently heavy in fat, sugar, and salt, can cause flare-ups of IBS.

Caffeine and alcohol are both known to make some IBS sufferers' symptoms worse.

Cheers for reading X



Monday 3 July 2023

How to deal with restlessness

Hey readers, 

A typical sign of numerous mental and physical health issues is restlessness. You might question why you're restless and what you can do to stop it.


How to deal with restlessness
 
It can frequently make you antsy, or it might only rarely bother you. In either case, this essay might be helpful if you're restless and want to know why.

You'll learn several things you can do in this article to fix it.

1. Audit your sleep.
 
For our mental, physical, and emotional health, sleep is essential. Examine your bedtime and wake-up routines, as well as your pre- and post-sleep rituals. 

Keeping your bedroom pleasant and turning off your electronics at least an hour before bed is essential for excellent sleep hygiene.

If you experience daytime fatigue and agitation, a sleep tracker might help you identify sleep abnormalities (such as sleep apnea).

2. Learn to relax.

While it's easier said than done, developing good relaxation techniques may help you feel less restless.
Mindful breathing, meditation, forest bathing, and yoga sessions are relaxing practices to master. 

Make time every night to unwind: take a bath, read a good book, put your phone away, stroll, or pick up a new activity, like knitting or sewing.

3. Exercise. 

The best remedy for restlessness is exercise. It is advised to engage in moderate to vigorous exercise for at least 30 minutes three times per week to significantly lower cortisol (the body's stress hormone).

4. Try progressive muscle relaxation.
 
Deep breathing and the tensing and relaxing of specific muscular areas, like your neck or shoulders, are all parts of progressive muscle relaxation. 

You squeeze the muscles as firmly as possible while not injuring yourself. It would help if you didn't ever experience shooting pain or discomfort when you performed this workout. 

As you breathe in, tense one muscle group; as you exhale, relax that muscle group. Usually, starting with one foot at a time, you work up to your head from your toes.

Before progressive muscle relaxation, check with your doctor whether you have broken bones or torn muscles.

5. Lack of confidence. 

You stopped feeling like you were good enough at some point throughout this trip we call life, which resulted in restlessness.

Think about something that makes you feel immensely confident as a quick remedy for this treatment. 

Your ability to ride a bike or do well in an interview could be all required.

Is it accurate to claim that you haven't always been confident in your interviewing abilities? 

Then, what altered?
The fact that you have obtained much employment over the years is what has changed.

 The same principle applies to your belief in your capacity to ride a bicycle.

Doubt leaves your consciousness once you reach a goal. You no longer need to prepare for a job interview or learn how to ride a bike over three days.

 You feel assured because you have already answered many interview questions with success. 

What do you think about my ideas? Have I missed any good ones out to help conquer restlessness?  

Love to hear your thoughts in the comment section.

Cheers for reading X

Monday 22 May 2023

Tips to wake yourself up in the morning.

Hey readers, 

When you first open your eyes, it's common to not feel your best. Continue reading for advice on waking up and getting out of your sleepy zone. ASAP. 

Tips to wake yourself up in the morning.

1. Make your bed.

A few advantages come with making your bed each morning. 

The first is a feeling of success because even though you've only been awake for a short while, you've already crossed something off your to-do list. 

The second is that making your bed, including your pillows and linens, will make it harder to convince yourself that you should go back to sleep. 

You are more likely to stay awake and leave your bedroom if your bedding is more primped and polished.

2. Avoid the snooze button.
 
In order to wake up more easily, get out of bed after the first alarm. 

Even while it could be tempting to press the snooze button in order to gain a few more minutes of sleep, doing so will only result in interrupted sleep. 

As opposed to uninterrupted sleep, interrupted sleep has fewer advantages.

 In actuality, it causes more stress and has other negative impacts.

Setting your alarm a little later and forgoing the morning snooze may be more beneficial in order to get the most amount and quality of sleep. 

When the first alarm goes off and you find it difficult to get out of bed, move the alarm clock further from your bed to help you get up.

3. Let the Light in.

When you awaken, open the blinds or curtains. also go outside. Your brain functions better and your body clock runs more smoothly under natural light.

 Lights should be on if the weather is dark. A flashing alarm clock might be useful. Additionally, it might not be as abrupt as a loud alert.

 Try using a light box (or sunlamp) if you experience morning brain fog, suffer from depression or seasonal affective disorder. It may make you feel happier and more alert.

4. Adopt a sleeping schedule. 

If you want to establish a regular sleep schedule and train yourself to rise early, you must go to bed and wake up at the same time each day.

Determine how much sleep you require (7 to 9 hours each night is suggested) and try to go to bed early enough to feel rested.

Your body will ultimately start waking up naturally if you follow your sleep routine every day, even on your days off.

5. Power Down Your Devices. 

Turn Off the TV Before Bedtime. It helps to obtain adequate sleep the night before if you want to get up on time.

 Additionally, getting ready for bed involves winding down. Be mindful that when watching television, using a laptop, or using a phone right up until bedtime do not promote peaceful sleep.

 No more justifications: utilise the alarm clock on your preferred device to set a reminder to switch off everything at least an hour before you go to bed.

Have I missed any good tips to help wake you up in the morning? Love to hear your thoughts in the comment section down below. 

Cheers for reading X 


Friday 20 January 2023

How to recharge on your day off.

Hey readers,  


Everybody anticipates their days off. We look forward to having a day off, whether a weekend, personal day, or vacation, and we count down the minutes.


 Unfortunately, vacation days sometimes fall short of our expectations. Have you ever left work feeling drained and harried, more eager to take a break than ready to take on the day's new challenges? To learn some advice and activities to recharge on your day off, continue reading.


How to recharge on your day off.


1. Make your bed.

 

After moving into my apartment this past fall, I had fresh bed linens, an early wake-up time, and a headboard for the first time in years. Given that I left my bed in the same tattered heap it was in when I got up, why was I treating my space like a college dorm room?


I've made a conscious effort over the past few months to make my bed as soon as I wake up. I've never developed a habit for which I am more grateful at the end of the day.


Making my bed is one of the quickest tasks as it doesn't take long. All I have to do is make sure the quilt and pillows are puffed up and straight on my bed. 


 Although it initially appeared absurd, who will check my room when I'm gone all day? Making your bed when you get home helps you feel better after work. 


Now, instead of being distracted and excessively irritated by an untidy atmosphere when I return home from a long day at work, I can enter my room and feel put together.


 Making your bed in the morning might help you start the day off feeling focused and orderly.


2. Get ahead. 


Use your additional day to catch up on work, housekeeping, errands, paperwork, doctor's appointments, haircuts, manicures, and other obligations before taking a break. 


Long-term stress reduction will result from it, and you'll feel more productive and self-assured in the near term. Using your day to get ahead is always a good idea in the long run—you'll thank yourself later, provided you are not exhausted.


3. Go for a walk.  


Take a stroll through your neighbourhood, the park, a garden, or any other tranquil area nearby. Walking is terrific exercise and a great way to unwind and reflect.


4. Take some time offline. 

Consider this: when was the last time you went a whole day without using the internet? That entails avoiding work-related emails, social media, messaging, and applications.


 For many of us, the internet permeates every aspect of our lives. And even if it is beneficial to feel connected and current, it also means that you can only partially unplug.


So why not disconnect from the internet? You should entirely cut yourself off from the internet on your next day off. 


Turn off your Wi-Fi, put your phone in aeroplane mode, and block all temptations from the internet from your line of sight.


 Instead, focus on offline hobbies like reading or creative pursuits like drawing.


5. Watch your stimulant and alcohol use. 


We frequently turn to caffeine or alcohol when worn out, stressed out, at ease, or celebrating.


 While most individuals will agree that enjoying things in moderation is acceptable, 


overindulging can eventually result in health problems. If you're feeling lethargic and reaching for your fourth coffee of the day, a glass of water, a quick walk, or some sleep will better treat the underlying issue.


What do you find helpful to recharge on a day off? Love to hear your thoughts in the comment section down below.


Cheers for reading X