Psychological issues and their relation with diseases

Visiting a psychologist or having a psychological problem is taboo in our world. While we all celebrate World Mental Health Day on 10th October, more than 50% of the population denies having symptoms in themselves or someone else. This sad reality is that most diseases are formed after long-term psychological stress.

Psychological stress has a profound and direct impact on mental processes (commonly known as mind), disturbing the hormone level distribution. Females having psychological issues have delayed menstruation with cramps and irregular flow. The imbalances also cause excessive weight gain leading to obesity. 

Apart from hormonal imbalance, psychological stressors can impact your heart and immune system, causing heart disease, Alzheimer, diabetes, migraine, gastrointestinal disorders, and asthma.

Among all these diseases, we will discuss migraine in detail and how a type of psychotherapy, cognitive behavioral therapy (CBT), can cure it.

What is Cognitive Behavioral Therapy (CBT)?

Cognitive behavioral therapy deals with various psychological issues such as anxiety, depression, alcohol and drug addiction, marital problems, eating disorders, and severe mental illness. In short, it deals with mild to severe psychological issues. Psychotherapy is based on research and analysis. CBT usually involves changing thinking patterns. 

In CBT, the emphasis is on the environmental stressors and family issues that may have disturbed the patient's or client's mind. CBT is a common practice in many therapeutic centers. However, it is essential to check the accreditation of the therapeutic centers before going for therapy as there are many cases of fraudsters faking to be a psychologist.

Many reliable and regionally acknowledged therapeutic counseling centers in Biddulph, UK, have a high success rate in treating psychological disorders.

Migraine vs. Headache: What is the difference?

It is no general knowledge to know the difference between migraine and headaches, which is why most are unaware of the treatment they should take when their head hurts differently. 

Headache is caused by a traceable reason, while migraine has common triggers, but the cause is unknown. Migraine is usually extreme pain in one half of your head, while headache is prevalent over the whole head. Headache is comparatively milder than migraine.

CBT for treating migraine

If you have frequently occurring migraine, it is better to consult a doctor first. If the doctor refers you to a psychologist, you must only go for therapy. It is essential to know that when a doctor refers you to a psychologist, it neither means you have a severe psychological disorder nor have any sanity issues. Psychologists are counselors who provide you with therapy to refine your approach toward life and challenges. Consulting a psychologist does not always have to be because of a severe psychological disorder.

People with migraine are referred to psychologists not because there is no physical issue and it's all in their brain but because stressors have affected their mind, which in turn has affected the brain (physical pain).

CBT is an effective method to treat migraine since it occurs mainly because of stressors, and psychologists are experts in stress management and bringing about a change in their behavior (a part of CBT). 

CBT assists in reducing the cycle by facilitating the development of skills that improve your ability to deal with pain and reduce migraine. The process involves analyzing the behavior of the client through testing. Then based upon the judgment of the testing, psychologists explain the reason behind the behavior and then manipulate the behavior to improve one's approach towards stress or life.

Benefits of choosing CBT for migraine treatment

Drugs for migraine are readily available in the market. Though cheap, these drugs may loot your bank accounts since you become addicted to them, and the dose keeps increasing every time. The addiction causes the pain to become resistant to the drug, and you have to switch to a new type which might also not be that efficient.

On the other hand, Cognitive behavioral therapy (CBT) removes any addiction from your behavior. It does not make you dependent on anything, not the psychologist (after completing the therapy session). CBT has a long-term impact and may improve not one but many other daily issues since it is a therapy for better behavior and approach toward life.

What Is A Migraine?

Migraines are headaches that can range from mild to severe. Severe migraines are accompanied by throbbing pain, usually with nausea, vomiting, and sensitivity to sensory stimuli. They are common and affect one in five women and one in fifteen men. But the exact causes are unknown. They are more prone to happen to and associated with other mental ailments like Alzheimer's. Alzheimer's care Los Angeles ca is there to aid in assisting, informing and caring for if migraines occur too often, its best to consult a professional.

What Triggers Migraines?

Migraine triggers vary from individual to individual. But some known ones are caused by stress, shock, lack of sleep, hormones, low blood sugar, alcohol, caffeine, dehydration,  depression, missed meals, excitement, and sensory stimuli. Keeping notes on how your migraines start will give a better understanding of what your triggers are. Doing this will help you avoid or moderate them.

Remedies For Migraines

Although the leading cause is unknown, there are many remedies that can stop or reduce its symptoms. Medications are good pain relievers. Besides this, there are many natural remedies that can help relieve migraines, such as:

1)   Exercise

Exercising can help both physically and mentally. It maintains good brain activities, helps create new brain cells, elevates the mood, and releases a hormone called endorphins in your body. All help reduce migraines. Endorphins help relieve pain and stress. Exercise also improves mood by producing dopamine in the brain.

It is best not to try this during migraines because it can cause the opposite effect and make your migraines worse. Exercise regularly and when you feel well. That way, you would have the pain-relieving chemicals you need. It will prevent and lessen the effects of migraines when they come.

2)   Vitamins and Minerals

Some migraines are caused when you have lack of proper nutrients. Taking the vitamins and minerals, you lack will prevent your body from getting migraines again. Some essential vitamins and minerals are:

Vitamin B2 (riboflavin)

It helps regulate neurotransmitters in the brain that lessens the cause of migraines. A study shows that taking at least 400 mg daily for three to six months will have an effect on the pain and frequency of migraines you get.

Vitamin D

Studies have shown a deficiency in vitamin D is linked to migraines. Patients who lack this nutrient have more frequent migraines than those who take it. It also helps in the absorbance of magnesium.

3)    Magnesium

Magnesium is a mineral that stabilizes our blood levels and regulates our nerves. Both help prevent migraines. Some studies suggest that the brain has low levels of magnesium during migraines.

Taking magnesium can help prevent it but using too much will cause adverse effects. The recommended dose is 400 to 500 mg.

 4)    Acupuncture

Acupuncture therapy is pressing needles into the body. It should only be performed with sterile equipment and by professionals. People describe the experience as relaxing. The needles are thin, so it causes little to no pain—only some discomfort when inserting.

Studies have shown, during an experiment with participants, acupuncture improved migraines for patients compared to those placed with placebo acupuncture.

5)    Compression

Different forms of compression contribute to reducing migraine pains. Such as:

Cold and Warm compression

Leave a cold pack on your forehead for fifteen minutes at a time. It will soothe and relieve the pain.

Or use a warm pack on the affected area. Not only will it relieve the pain, but it will also relax any tense muscles it's applied on.

Do not use these methods if you have issues with your blood pressure or are diabetic.

Conclusion

Migraines can happen very frequently. Taking steps to avoid its triggers and using remedies can prevent and relieve the pain. Despite this, if your migraines are too severe, reoccurring, or interfere with your day-to-day life, then it is advised to see a doctor.

Hope this article helped.

This story is written by By Allie Volpe and was originally published by VOX com (see link below)

If you’ve ever had a terrible, or even middling, night’s slumber — which studies and surveys suggest is a fair number of people — you’re well aware of the effects of poor sleep. Aside from the sluggishness and lethargy, lack of sufficient shut-eye can blunt thinking and reaction time and negatively impacts judgment. Long-term sleep deprivation has been linked with higher likelihoods of depressive moods, anxiety, diabetes, and obesity.

Difficulty sleeping can be attributed to a variety of factors and isn’t a reflection on how optimized or streamlined your life is. Shift work, children’s inconsistent sleep schedules, stress, bright light in the evening (from both home lighting fixtures and tech), the pandemic, and sleep conditions like insomnia and sleep apnea can all plague a person’s ability to get adequate rest. Sleep deprivation is, ultimately, a systemic issue, and people shouldn’t feel broken for the societal issues impacting sleep.

Despite all of the modern obstacles to sleep, improvement in your quality and quantity of sleep is possible — and you don’t have to lock your phone in another room to achieve it.

Listen to you body

When it comes to sleep, most quantifiers are highly subjective. The Centers for Disease Control and Prevention (CDC) recommends adults get between seven and nine hours of sleep a night, “but the magic number is really dependent on the person,” says sleep psychologist Jade Wu, author of the forthcoming book Hello Sleep: The Science and Art of Overcoming Insomnia Without Medications.

Instead, people should pay attention to how they feel when they wake up and throughout the day, says Vanessa Hill, behavioral scientist, creator of the YouTube series BrainCraft, and researcher at Central Queensland University. Fatigue during the day is a sign your body isn’t getting enough sleep. Survey yourself as to why: Going to bed too late? Trouble falling asleep? Difficulty staying asleep?

To help evaluate how rested you feel during the day, Wu stresses the importance of knowing the difference between “sleepy” and “tired.” Sleepiness manifests in the body: droopy eyelids, an overall heaviness, the entire machine wants to shut down. Tiredness can also present physically, but it often stems from a lack of mental energy, a dip in motivation or inspiration. “If you’re sleepy during the day, that means you did not sleep last night or didn’t get good quality sleep,” Wu says. “If you’re tired during the day, that may not be because of poor sleep. It may be because you’re depressed or bored or dehydrated.”....

Read on at this link: https://www.vox.com/even-better/23366918/unconventional-sleep-advice

Taking care of yourself involves engaging in activities that nourish and support your physical, mental, and emotional well-being. Here are some ways to take better care of yourself:

1. Prioritize self-care: Make time for self-care activities, even when you are busy. Set boundaries and make sure you have time to rest and relax.

2. Exercise and be physically active: Engage in physical activity that you enjoy, such as walking, cycling, or swimming. Regular exercise can improve your physical and mental health.

3. Get enough sleep: Establish a consistent sleep schedule and create a relaxing bedtime routine. Aim for 7-9 hours of sleep per night.

4. Eat a healthy diet: Focus on consuming a variety of nutrient-dense foods, such as fruits, vegetables, whole grains, and lean proteins. Avoid processed and sugary foods as much as possible.

5. Practice stress management techniques: Find healthy ways to cope with stress, such as through meditation, yoga, or exercise. Avoid unhealthy habits like smoking and excessive alcohol consumption.

6. Engage in activities that bring joy: Make time for hobbies and activities that bring you happiness and relaxation.

7. Seek support: Don't be afraid to seek support from friends, family, or a therapist if you are struggling with your mental health or feeling overwhelmed.

8. Seek medical care: Regular check-ups and screenings can help you stay healthy and catch potential health issues early on. Don't hesitate to seek medical attention if you feel unwell or have any concerns about your health.

Self-care is an essential part of maintaining overall health and well-being. By prioritizing activities that nourish and support your physical, mental, and emotional well-being, you can improve your quality of life and better manage daily stress.

Some ways to take better care of yourself include exercising regularly, getting enough sleep, eating a healthy diet, practicing stress management techniques, engaging in activities that bring joy, seeking support when needed, and seeking medical care when necessary.

Remember, self-care is an ongoing process and should be incorporated into your daily routine. By taking care of yourself, you can improve your overall health and well-being and be better equipped to handle the challenges of life.

A home atmosphere that feels good to you is one of the most essential aspects of life. Think about it; home is where you spend time with family and friends. It is also a place where you can be yourself and experience personal time. For many, it is also where they do their job to pay their bills and fund their lives.

A successful home atmosphere needs to be comfortable, welcoming, and most importantly, feel like “home.” A successful home atmosphere comprises many different factors such as proper lighting, color schemes, furniture arrangement, air quality, and noise levels. Not to mention organization so that it all flows well and makes any work or chores you do easy to accomplish. All these factors make up a thriving home atmosphere for an individual.

The following are four steps to setting up a thriving atmosphere at home.

Step One: Take Your Time

Don’t rush the process. If you rush it, you will likely miss important detail and allow negativity to define the place. A successful home atmosphere is created with care and attention to detail. It’s a space where people feel at home and relaxed, free to be themselves and express themselves.

 This doesn’t happen overnight. Creating the atmosphere you want at home takes time, effort, and patience. So, take your time building a space where you can truly feel at ease. It’s worth it because this kind of atmosphere can help you relax, recharge your batteries, stay healthy and achieve your goals.

Step Two: Get Rid of Clutter

Declutter each space of your home and get rid of the things you no longer need. Make separate piles for the stuff you plan to keep, want to donate, sell, or get rid of. If you’ve not touched an item in a year (all four seasons), you will likely never use it. So if you’re not using it, you may as well get rid of it.

Step Three: Organize by Goals or Activities

After you declutter your space, organize the rooms by the overall objective of the area. For example, you wouldn’t put office supplies in the kitchen. This will only require you to go back and forth when you need to work in your office, and it takes up important space in your kitchen. This same concept can work in every spot in your home.

Step Four: Make It Feel Relaxing

A successful atmosphere is a stress-free one. So, make it feel relaxing and inviting by adding in proper sunlight and accepting what makes you feel comfortable yet productive and motivated.

As you can see, creating a successful atmosphere at home is essential and easy to do with these easy steps. Be sure to enjoy the process so you don’t miss any details and keep negativity out of your home. Categorize your spaces to maximize productivity as well as comfort.

This article was written by By Hannah Seo and originally published in the NewYork Times

Here’s what we know about this essential vitamin’s effects on well-being.

Q: Does vitamin B6 boost mental health?

When it comes to the B vitamins, you’re probably most familiar with vitamin B12, which helps prevent anemia and maintain bone health, and B9 (folic acid), which is necessary for a healthy pregnancy.

But vitamin B6, in some ways, is “the forgotten vitamin,” said Dr. Reem Malouf, a neurologist at the University of Oxford who has studied B6’s effect on cognition. As with the other B vitamins, like B12 and B9, it is an essential nutrient, yet scientists don’t fully understand how it affects mental health, and it’s less well known than the others.

That doesn’t make it any less crucial for the body’s functioning, said Katherine Tucker, a nutritional epidemiologist at UMass Lowell. Vitamin B6 is involved in a number of chemical reactions that are important for nervous system and brain function, including the synthesis of proteins, amino acids and chemical messengers of the brain, as well as proper functioning of the immune system.

It’s also critical for pregnancy and postnatal care — helping to relieve morning sickness and necessary for fetal and infant brain development. And deficiencies in vitamin B6 have been linked with several neuropsychiatric conditions, including seizures, migraine, anxiety, depression and impaired memory.

What role does vitamin B6 play in mental health?

“Vitamin B6 affecting mental health is not a new concept,” said Jess Eastwood, a doctoral student in nutritional psychology at the University of Reading in Britain. In one study of nearly 500 university students published in July, for instance, Ms. Eastwood and her colleagues found that those who took high doses of vitamin B6 — 100 milligrams per day for about a month — reported feeling less anxious than those who took a placebo. Their findings also suggested that B6 might play a role in tamping down the increased brain activity that can occur with certain mood disorders....

Read on here https://www.nytimes.com/2022/08/02/well/mind/vitamin-b6-benefits.html?

Constructive criticism provides feedback that helps the receiver develop and improve their skills. It is a type of feedback that is not rude and does not attack someone's personality. Instead, constructive criticism aims to help the person receiving the information to improve. Constructive criticism usually consists of explaining what the person did wrong and then making suggestions for how to fix the problem.

 Constructive criticism can be used in many different situations. For example, teachers use constructive criticism to help students improve their work. Managers use it to improve employee performance on the job. Friends use constructive criticism to help each other become better people. It is vital to embrace constructive criticism because it can help you identify your strengths and weaknesses, which in turn will help you grow as a person.

 The following are four benefits to embracing constructive criticism.

 Improved Self-Awareness and Confidence

Constructive criticism makes you more confident and resilient, which are both traits needed to succeed in life. To achieve your goals, you need to trust yourself to make the right decisions through your perceptions, ideas, and knowledge. When your self-awareness and confidence are high due to your openness to being critiqued so you can learn, it shows.

Increased Understanding of Yourself

It'll be easier to get to know yourself if you can open yourself up more to being critiqued. Constructive criticism allows you to gain an outside perspective. Through this knowledge, you learn more about yourself that you probably ever realized before. Just because you interact and see yourself every day doesn't mean your perception does not blind you.

Improved Skills and Weaknesses

The more you get to know yourself and the more you are aware of what needs to be done to be correct and successful, the more likely you are to improve your weaknesses and strengths. Conversely, you can't expect growth if you are never told or never figure out where or how to improve. For these reasons, it's imperative for parents, role models, and anyone responsible for opening doors for others to be aware of the need to offer constructive criticism to people.

Improved Relationships

Constructive criticism can make you more compassionate and understanding of others, thus improving your relationships personally and professionally. In addition, it allows you to learn about proper expectations, healthy boundaries, and communication skills that all work together to foster a strong relationship.

As you can see, constructive criticism should be embraced, not avoided. Through constructive criticism, you can learn where to improve to gain more knowledge to achieve your dreams or be more successful in life. So often, a lack of success is due to not understanding what is required to get there, which constructive criticism can solve.

It is essential to be inspired because it helps you create something that makes you happy. You can use inspiration to give yourself the motivation to continue with your work. Finding inspiration in everyday life can help you achieve a sense of peace and happiness.

Inspiration comes in many different forms – whether from people, books, movies, music, or just sitting outside looking at nature. Here are six simple ways to find your inspiration.

Go on a Walk

Walking is a terrific way to find inspiration because it is a simple, low-impact activity. Walking, especially out in nature, helps you clear your mind to come up with innovative ideas. It works because it allows the brain to get out of the linear flow of thought that it usually follows.

Listen to Music

Music is a powerful tool for inspiration because it can make you feel good, energized, and creative. A song can motivate you to work harder or help you relax and enjoy your day. Research shows that listening to music can help people feel better, be more productive and creative, and improve their mood. Music can also make you feel more connected with the world around you.

Enjoy Your Hobbies

Doing the activities that you love the most, such as your favorite hobbies, is a fantastic way to unwind and de-stress. Focusing your mind on other things allows you to relax and find more confidence in your ability to be creative.

Create a Vision Board

Having a visual representation of your goals in the form of vision boards is one of the most effective ways to find inspiration. The vision board will remind you what you want in life. You can create them by collecting images, quotes, affirmations, and anything else that drives you to take action and achieve your goals.

Use Inspirational Card Decks

Inspirational card decks are like a set of personal affirmations. They can be used to motivate you to take action, grow your self-confidence, and unwind after a stressful day. These facts alone are why they make a great inspirational tool.

Spend Time with Loved Ones

Gaining the perspective of others while also relaxing and breaking the system of anxiety, work together to inspire you. It won't be hard to feel inspired when you are no longer stressed and have feel-good hormones running through your brain.

Inspiration is not difficult to find with these tips and activities. It can be found through just about any activity, people, or thing. So, stop looking or wishing for it and take action instead. Through these activities, you will gain the inspiration you need to achieve your goals.

There are various ways you can demonstrate your forgiveness of others and yourself. Sometimes, it is simply accepting the apology. Other times, it is letting go of the past and moving forward. But what does forgiveness really mean?

Forgiveness is an essential process in human life. It can be defined as pardoning or giving up resentment for an offense. It can also be described as the act or process of forgiving yourself for something you feel guilty or bad about doing.

It is an act of letting go and freeing oneself from resentment, bitterness, or vengefulness. In other words, forgiveness is a process that allows people to move forward without any feelings of ill will towards others or themselves.

Forgiveness does not mean forgetting about the hurtful event or pretending it never happened; it means acknowledging the pain and forgiving the person who caused it. People need to know that forgiveness benefits them in many ways.

Here is why forgiveness is important.

To Release Anger and Other Negative Emotions

One way to true happiness and joy is to practice letting go of resentment and bitterness. This can be done by forgiving people who have hurt you in the past. It can also be accomplished by forgiving yourself for mistakes that you have made. Forgiveness is a selfless act of love, and it is not just for the person who is forgiven. It’s also for the person who forgives. When you forgive, you stop feeling bitter or hostile about the situation.

To Increase Self-Esteem and Confidence

Forgiveness is a powerful tool for self-growth. When you forgive, you will feel better about yourself, and your self-esteem and confidence will grow. Forgiveness is not just letting go of negative feelings but also kindness to yourself. It is a process that helps you heal from past wounds and move on with your life while maintaining a positive outlook.

To Improve Your Relationships

Forgiveness is vital for relationships and mental health. Forgiveness isn’t tacit approval of what happened. Instead, it identifies that perfection is not attainable and that everyone makes mistakes. It is the understanding that people can still love and do better overall through errors. When you forgive, you let go of resentments and negativity that prevents you from having valuable and engaging conversations.

To Live a Healthier and Happier Life

The negativity formed from holding a grudge or resentment can wreak havoc on your body. It increases cortisol and other stress hormones that can lead to poor physical and mental health such as depression and cardiovascular disease.

As you can see, forgiveness provides many different benefits to your life. Through forgiveness, you can grow your self-confidence, improve your relationships, and get rid of negativity to achieve the things you truly want in your life.

This excerpt from an original article published on healthline.com

Apple cider vinegar is a popular home remedy. People have used it for centuries in cooking and medicine.

Many people claim it can relieve a wide range of health complaints, but you may wonder what the research says.

Apple cider vinegar has various healthful properties, including antimicrobial and antioxidant effects.

What’s more, evidence suggests it could possibly offer health benefits, such as:

aiding weight loss
reducing cholesterol
lowering blood sugar levels
improving the symptoms of diabetes
However, little research exists, and further studies are needed before it can be recommended as an alternative therapy.

This article looks at the evidence behind 6 possible health benefits of apple cider vinegar.

1. High in healthful substances
Apple cider vinegar is made via a two-step process (1Trusted Source).

First, the manufacturer exposes crushed apples to yeast, which ferments the sugars and turns them into alcohol.

Next, adding bacteria further ferments the alcohol, turning it into acetic acid — the main active compound in vinegar.

Acetic acid gives vinegar its strong sour smell and flavor. Researchers believe this acid is responsible for apple cider vinegar’s health benefits. Cider vinegars are 5–6% acetic acid (2Trusted Source).

Organic, unfiltered apple cider vinegar also contains a substance called mother, which consists of strands of proteins, enzymes, and friendly bacteria that give the product a murky appearance.

Some people believe that the mother is responsible for most of its health benefits, although there are currently no studies to support this.

While apple cider vinegar does not contain many vitamins or minerals, it offers a small amount of potassium. Good quality brands also contain some amino acids and antioxidants....


Read on here https://www.healthline.com/nutrition/6-proven-health-benefits-of-apple-cider-vinegar