I Have No Sleep Illnesses So Why Do I Feel Tired During the Day?

Student sleeping in computer lab — Photo: Graphic Stock

In our previous article, we discussed sleep deprivation and its associated symptoms. Now, let’s look at why you feel sleepy during the day if you don’t have sleep deprivation illnesses.

Other circumstances must be evaluated if this happens regularly and does not appear to be due to sleep-deprived illnesses or external situations (e.g., athletic workout, long day at the office, stress, etc.).

How is Your Heart?

Human heart, 3d rendering, medically accurate illustration of the human heart anatomy
with venous system — iStock

Several heart conditions can lead to fatigue and affect energy levels. If your heart weakens, it will try harder to pump the blood. This reduces oxygen to your organs, leaving you tired even after minimal activity.

If your fatigue is related to your heart, here are some of the common ailments that you may have:

- Coronary Artery Disease (CAD): Blocked or narrowed arteries restrict blood flow to the heart, hampering this organ’s ability to function normally. This can lead to chest pain (angina) and fatigue, especially during physical exertion.
- Arrhythmias refer to Irregular rhythms in the heart that can disrupt the normal flow of blood, depriving the body of necessary oxygen and nutrients and subsequently causing fatigue and possibly dizziness.
- Congestive Heart Failure: Has your doctor ever looked at your ankles during your visit for a check-up? The reason is that he/she is checking to see if they are not swollen, which could be a sign of a heart defect. Congestive heart failure refers to the build-up of fluid in your lungs and lower limbs if your heart is not pumping blood properly, which can lead to shortness of breath and swollen legs. Consequently, this additional strain on your body can exacerbate fatigue.
- Valvular Heart Disease is different from clogged arteries. It refers to leaky heart valves that can cause blood to flow back into the heart chambers, increasing pressure and leading to fluid build-up and tiredness.

Graph of a heart rate — Heart Rate Vector Design Element. Bigstock

In general, the severity of your fatigue, if it is related to your heart, can vary depending on your specific heart condition and how long the condition has progressed. Some people may experience general tiredness during the day, while others may feel sluggish after minimal activity. The condition can also worsen with exertion, emotional stress, or certain medications.

If you suspect your fatigue is related to a heart condition, it’s crucial to seek medical attention as soon as possible. Early diagnosis and proper management can significantly improve your health and energy levels.

Additionally, lifestyle changes like a healthy diet, regular exercise, adequate sleep, and stress management can help to combat fatigue and improve your overall well-being.

It is important to emphasize that persistent fatigue should not be ignored, especially if accompanied by other symptoms like chest pain, shortness of breath, or swelling.

Summary: There are constant advances in the study of heart health, but the bottom line is you should always consult a doctor who can help determine the cause and guide you toward appropriate treatment to boost your energy and address any underlying heart concerns.

Excessive Salt Intake and Disrupted Acid-Base Balance

Salt on a set of spoons — Sea salt. Bigstock

Your heart health is related to the food you eat, and salt can be a major culprit. Excessive salt use is often associated with the development of cardiovascular conditions.

Salt can also disrupt the acid-base equilibrium in the body, which scientists consider one of the reasons behind one’s sluggish disposition.

Processed and junk foods are inherently rich in salt because it enhances and preserves the taste. Most people today rely on these bad food choices to replenish their calorie count. Therefore, it has become common not to feel fresh even after sleeping enough hours.

Cut junk food from your diet and try to decrease the amount of salt in your home-cooked dishes. Cutting down the excessive salt in your diet is a gradual process, but once you succeed, you will feel more energetic and productive throughout the day.

Selenium Deficiency

Selenium is one of the micronutrients a human body needs in trace amounts. A person not eating a balanced diet might face a selenium deficiency. The trace amounts of selenium in the body are part of various physiological functions. An adequate amount of selenium is responsible for the normal functioning of the thyroid. Selenium is also vital for brain and immune functions.

Scientists have found that a selenium deficiency has a direct link with the feeling of exhaustion and cognitive confusion. A person not taking the recommended amount of selenium through their daily diet can develop this problem of feeling sleepy all the time. Seafood, nuts, beans, and eggs are rich in selenium. So ensure they remain part of your regular diet to prevent selenium deficiency. Selenium supplements are also available on the market, but we recommend you fulfill your selenium requirements from natural sources.

Zinc Deficiency and Slower Metabolism

Zinc is another trace mineral with a more critical physiological role than selenium. It acts as a catalyst in various metabolic reactions so that zinc deficiency can slow down the normal progression of metabolic reactions. A slow metabolic regimen is not just bad for weight management; it also lowers the energy levels of the affected person, resulting in tiredness. The World Health Organization says over one billion people worldwide suffer from zinc deficiency.

Any person with acute zinc deficiency can experience the condition discussed in this article. Meat, dairy products, and legumes are good sources of the recommended zinc intake. However, please don’t go overboard with meat because it can lead to other problems. Similarly, make sure you use dairy products with minimal fat content.

Weight Gain

Sandwich with measuring tape around it — Pixabay

Gaining four pounds might not sound like a big deal. However, scientists have found that gaining this kind of weight can instigate a feeling of undefined exhaustion. If you can’t get rid of the atmosphere of tiredness after completing the recommended sleep amount, check your weight.

Excessive Sugar and Slowed Down Metabolism

It is primarily believed that sugar intake restores our energy levels. That’s true. However, excessive sugar intake is counterproductive for the body. The surplus sugar stored in the body converts into acid, which lowers the metabolic rate. In normal circumstances, vitamin B1 neutralizes this sugar-driven acid. However, in the case of excessive intake, vitamin B1 can’t neutralize all of it. As a result, the person starts feeling low and drowsy.

Excessive Sugar Can also Affect the Quality of Sleep

Spoon spilling sugar onto a cup — Photo by Mathilde Langevin on Unsplash

Some recent studies have suggested that excessive sugar in the bloodstream also increases the back-and-forth between REM and deep sleep stages. A sleeping duration with so many underlying disruptions doesn’t ensure quality sleep. Thus, the affected person can feel the lingering feeling of exhaustion even after sleeping for enough hours.

Protein and Amino Acid Deficiency

Protein is one of three essential macronutrients our body needs to perform its regular functions. People eating fewer proteins can eventually face their acute deficiency. In such cases, the homeostatic mechanism directs the body to fulfill its protein needs from muscles (muscle fibers are primarily made of proteins).

This protein redistribution within the body also uses metabolic amino acids. The depletion of amino acids in the metabolic subsystem can slow down its rate and give rise to the feeling of undefined tiredness.

A Cluttered Space and Overworked Brain

Not every undefined instance of tiredness is the function of physiological processes. Researchers at Princeton University have studied that the human brain is wired to sort everything in a particular order in the subconscious. When the brain perceives visual signals from cluttered and untidy spaces, it takes more time to categorize all the information.

As a result, the brain starts feeling tired even when it has not engaged in any cognitive activity. This unproductive brain activity is also why many feel tired regardless of how much sleep they get.

Regular exercise can also help us combat the feeling of lethargy. Even 20 minutes of daily exercise can have an energizing effect on the body. Scientists also believe that listening to too much music can create physiological and psychological conditions similar to stress, leading to sleepiness and exhaustion for no apparent reason. A healthy diet that takes care of every macro and micronutrient need of the body can help eliminate the undefined feeling of exhaustion.

Conclusion

There could be many reasons why you feel tired. The first thing to do is to see your doctor and have him/her run a thorough workup to see where the problem exists. Standard blood tests can help determine why you are tired. If it is not an illness, the blood tests can determine if you lack nutrients or other factors, such as insufficient sleep habits. There can be many remedies to help you feel more alive and active again, so why wait? Do some homework and get lively again!

What We Learned About the Brain this Year

Colorful illustration of the brain — Photo: iStock

The human brain, the single most important organ in the body distinguishes itself from all other living species. The way the brain works is a wonder and has not been fully understood by scientists to this day. Indeed, every achievement of human civilization since the beginning of time has become possible because of this three-lb lump of tissue.

Many neurological studies of cognitive activity have been researched; however, the underlying chemical and non-chemical processes responsible for its functioning are still a mystery. Nevertheless, scientists are gradually digging out new information about the brain, helping us to understand this marvelous biological creation of nature. As 2018 is about to end, it will be apt to discuss some of the notable scientific discoveries and developments that have recently been discovered.

Discovery of a New Brain Cell

The brain is made up of specialized cells called neurons. There are many different types of brain cells and it’s rare that scientists come across an entirely new class of neurons, since the majority of neurological studies are confined to other mammals, particularly rodents.

However, in 2018 a new discovery was made, a neuron called ‘rosehip neuron’. The brain cell is named after the fruit because of its shaggy appearance. Rosehip neurons were discovered in the part of the brain that is responsible for vision and hearing. It has also been found that this cell is not present in other mammals. Scientists have yet to find out the exact function of this new and unique neuron.

The Brain is Not Bacteria-Free

For a long time, scientists used to believe that the brain was naturally a bacteria-free environment. However, a recent study that still needs additional scientific validation has concluded otherwise. It’s also interesting to note that this discovery was unintentional. It occurred when researchers were analyzing the effects of schizophrenia on post-mortal brains. The researchers actually detected unidentified rod-shaped objects during brain imaging. Further inspection revealed that they were actually bacteria.

The bacteria were found near the barricade that separates blood from the brain fluid, which implies that they might be part of the blood-brain barrier. However, nothing conclusive can be said about the role of bacteria in the brain. If the presence of bacteria is further proved, then it will definitely change the course of future neurological studies.

Magnetic Particles have a Purpose in the Brain

Scientists first discovered the presence of magnetic particles in the human brain in 1990. However, their role in the brain is still not clear. Many scientists believe that neuronal magnetic particles have a physiological purpose. On the other hand, some neurologists contested that traces of magnetic particles in the brain were caused by lingering environmental contaminations.

This year, a group of scientists have mapped out the exact location of these particles in the brain. The researchers carried out the mapping of six different brain specimens to conclude that the magnetic particles are concentrated at particular sites in the brain. The patterned presence of magnetic particles at least makes one thing clear i.e. they have a biological purpose in the brain, which is a good thing in this politically charged climate!

It is worth noting that magnetic particles have been discovered in other animals as well. Some experts suggest that the presence of magnetic material in the brain might help animals with navigation. But this is just a hypothetical inference and no concrete evidence currently supports this claim.

Role of Virus in the Construction of Human Consciousness

In a study this year, scientists found out that a viral gene is also responsible for intracellular communication between neurons responsible for the high-order thinking process.

Scientists have named this gene ‘Arc’, which contains genetic information and transmits it from one neuron to the other. It has also been found that the Arc gene mutation usually occurs in people suffering from different neural disorders.

The next objective of researchers is to find out the exact genetic information that is relayed by this viral gene and how it got into the brain in the first place. Scientists will also try to establish the link between the Arc gene alteration and neural disorders.

Stress Physically Affects the Brain

The harmful effects of prolonged stress have been known for a long time. However, a study conducted in October this year suggests that stress also has physical implications for the brain. The researchers analyzed the brain volume of 2,000 healthy adults to find out that those with high cortisol levels have a slightly smaller brain volume.

Cortisol is a hormone released into the bloodstream when a stressful condition materializes and subsequently, puts the body into a fight-or-flight response. Stress is a regular physiological phenomenon that helps humans safely steer out of difficult and harmful situations. However, chronic stress that is highlighted by a constant spike of cortisol is detrimental to human health.

The brain has Noise Filters

You might have noticed that we don’t hear each and every footstep of ours. Research conducted on mice this year suggests that the brain develops its own filter to cancel out what it perceives as noise. It has been found that after the brain has discerned something as noise, the motor neurons (responsible for movement) direct auditory neurons (responsible for hearing) to block their own signals. Even though the study was conducted on mice, scientists believe that the same can be said for the human brain too.

So, scientists keep on discovering new things, but the above discussion shows that a lot of it has yet to be found, especially regarding the underlying functioning of the brain. The discovery of new neurons also implies that we still don’t know the entire anatomy of our brains.

How Important is Your Mental Health to You?

”Woman holding hands with others — Photo by Wavebreakmedia – yayimages.com

The mental health of a person plays a major role in the overall health of an individual since in today’s world, everything moves at a faster pace, which can lead to burnout, stress, anxiety, and depression. While a lot of attention wasn’t given to it previously, it has become evident that one’s mental health should be addressed properly, and in some cases, the proper authorities notified if the person appears to be a threat to him/herself or someone else. So let’s take a closer look at how you can maintain a healthy mind and body in this fast-paced, overwhelming environment that we live in today.

First, we must be aware of how easily the growing surroundings around us can make us flustered. Case in point: being ‘busy’ in today’s social circles is considered to be an honorable trait. While it is admirable and healthy to be active, especially in your senior years, it can lead to a decline in your mental stability if you do too much at once. This can lead to a feeling of overwhelmed and subsequent stress, depress or something worse. Employee burnout has quickly become one of the biggest challenges that businesses have experienced. It’s been termed as the new normal because it occurs so frequently.

Upset woman in front of computer — It doesn’t have to be this way

This has led to the World Health Organization declaring in 2018 that depression is a global crisis with over 300 million people suffering from it. This number consists of people from all age groups, races, socio-economic backgrounds, and more. Around 800,000 deaths per year are attributed to depression. Despite this growing awareness, around 10% of people seek therapy or medication. The number of people with undocumented mental conditions is considered double the number of registered cases.

Even if you aren’t experiencing a mental health problem, it is a good idea to actively self-evaluate your mind to ensure that you are in a state of wellbeing. Your mental health is connected with your sense of self and if it didn’t play an important role in your life previously, it should now.

Why Should it be Important?

Mental health doesn’t just contribute to improving your sense of wellness, it also ensures that you are able to go about your life without worries or problems. The following are some benefits that you can get when you pay attention to your mental health and put it first:

Better Productivity

A healthy mind can allow you to be more productive in everything you do. Self-doubt, anxiety, and stress are physically draining and can lead to fatigue, illness, and depression. While the performance at your job is important, by looking after your mind, you can actually boost your productivity. It can also cut down on your absenteeism and help you be more focused on your work. So be sure to take breaks and avoid being chained to your desk.

Improved Interpersonal Relationships

Happy people at a computer — Photo by Fox from Pexels

Interpersonal relationships are built on emotions and if you’re channeling negative energy, your relationships are also going to reflect this factor. You might have shallow relationships or ones that are toxic for all involved.

Take a moment to step back, breathe and evaluate your mental condition. Invest in self-caring activities that allow you to curb your negative, unhealthy behavior or your thinking patterns. By actively monitoring them, you can improve your mindset and in turn, improve your interpersonal relationships.

More Successful

In today’s world, many people define success as material possessions. On the other hand, a person’s definition of success can differ. If giving into the rat race is causing you to feel depressed or anxious, take a step back.

Finding success in something that you are passionate about is a better course of action and when you are mentally healthy, you will understand this aspect more. It will help you come to a decision more easily and allow you to pick a route that you will be more successful at. Thinking with a clear head will play a major role in defining your success.

Better Health

Stress and depression are silent killers that not only affect your mind but also contribute to physical health problems. According to the World Health Organization, depression is one of the leading contributors to disability and physical problems that can severely mar a person’s quality of life.

A study conducted in 2012 by the Health Services Research highlighted how people with mental health problems were more likely to seek treatment if it had impacted their health. The correlation between the two conditions might not seem significant, but subjects who received treatment noted that their physical health improved as their mental health got better.

How to Put it First

A major issue is that many people don’t always consider putting their mental health first and usually have unhealthy habits that are difficult to let go of. For this reason, they’re either hesitant or don’t know where to turn to when looking to improve it. The following are a few pointers that can help you improve their mental health.

Seeking Professional Help

Couple talking to a medical professional — Unsplash-080620-tim-gouw-bwki71ap-y8

If you feel like it, seek professional help. The stigma associated with going to a therapist or a psychologist is why some people have an undiagnosed mental condition. Even if you don’t have a mental illness, going to a therapist is still helpful for you. They can assist you, particularly if you are experiencing burnout and need someone to talk to, and don’t be afraid to go. You’ll be surprised how many doctors and police visit a psychiatrist every week.

Setting Boundaries

One of the major ways in which someone might seek acceptance from others is by agreeing to what they say. Learn to say no. People are inherently polite and want to please but don’t let this come at a cost to you. If something makes you uncomfortable, if it is unreasonable or if you are just unable to do it, just say no or at least say that you will think about it and contact them later.

Learn How to Chill!

One gentleman told us something that everyone should do. He said when things appear overwhelming, just sit back and confront each issue step by step in contrast to all at once. Write the issues down on paper. Then look at each one and separately and calmly ask yourself ‘how can I fix this issue?’ It may not be one simple fix but may require a number of steps. Either way, organize it so that you have a clear understanding of how to proceed with each step. Once these issues are clearly laid out in front of you, you will feel better on how to approach them, which will help reduce your anxiety and consequently you’re the whole outlook on the situation and yourself. It’s a simple physiological chain reaction and it works!

Put Yourself First

Start putting yourself first. Many people will put everything else first except themselves. From the demands of the job to the wants and needs of their parents, their siblings, their pets, and more, they’re giving so much to others that there is nothing left for themselves. For once, do things that you like and that is better for your mental health. Always remember that putting yourself first is not selfish, even if it might feel like it at the start.

Remember, a strong mind leads to a strong body. By actively taking measures to improve your mental health, you can make a significant difference in your life and the lives of others around you.

Simple Ways to Tackle Stress and Depression – Part I

Stressed businessman — Both internal and external circumstances can cause stress

Some people have or will have experienced stress and anxiety at least once in their lifetime. For others, it may be a frequent occurrence. Maybe it’s because of ongoing issues at home or on the job or it may be physiological, as you might be suffering from a lack of certain chemicals in the brain.

The quick pace of modern times has also made this problem a more prevalent one, especially now during this COVID crisis. More people are now victims of stress and its consequences. Here, we will try to help you with a small yet effective guide on how to deal with stress and we will be applying some suggestions that you usually won’t see on psychology websites when dealing with depression.

Longtime stress can lead to more hazardous health conditions, such as anxiety attacks and depression, so it is best if your situation can be nipped in the bud as soon as possible. Let’s take a look at what you can do to help alleviate your anxieties.

How Can I Cope?

Although you might think it is the end of the world, it is not. Below are some suggestions that have been proven to work. All it takes is a simple tryout and then you can see which ones will work for you. The idea is to find something that will stop you from worrying and subsequently give your body some rest from feeling anxious, which can lead to numerous physical issues. You can stop it and if there is one factor to emphasize, it is don’t give up!

Meditation Helps in Any Situation

One woman explained how she was able to feel calmer by just going into a quiet room, sitting down, and closing her eyes. She was able to clear her mind and just relax. It is a natural remedy to relieve the tension that builds up during the day. This is meditation and it is a common method many people use to simply unwind.

Some people may go a step further and put on some soft music. If you are at work, take a break, go somewhere quiet, just close your eyes and clear your mind. Too crowded at work? Make a mental note that you will meditate at home tonight (and every night if you can).

There are lots of online health websites that provide complete instructions on the proper way to meditate. Have you tried yoga? Whatever technique you use, give it a shot! Your mind and body will thank you!

What Did You Accomplish Today?

Happy people in front of a laptop — iStock

Here’s a nifty idea that many people do not think about. Build a To-Do list of daily accomplishments!

Having a daily list of things you want to achieve not only gives you the momentum to reach that goal (or goals) but also gives you something to look forward to.

Once completed, you will feel a sense of achievement, which lifts your spirits and helps you to forget or at least diminish your concerns about your negative issues. It can also give you additional self-esteem. Overall, achieving results daily will exhilarate you.

What daily items can you put down? What are your passions?

Woman writing on a notepad — Image by Karolina Grabowska from Pixabay

One unemployed woman who was inundated with financial issues, including getting letters from the IRS for defaulting on her installment loan applied this therapeutic system and it helped her to remain more tranquil with her life’s daily issues.

One of her lists was to create a dinner for close friends whom she invited over to her house for a dinner and social gathering. She loved cooking, so that fit right in. This not only gave her something to look forward to but put a smile on her face knowing that the dinner she would be cooking would continue to a nice gathering of friends afterward.

Other daily routines she set her mind on were to jog every morning, then stop in the local bagel store for a bite and coffee, but she didn’t stop there.

Happy woman in front of a laptop — What did you accomplish today? iStock

When she returned home, she would go through hundreds of photographs that were taken of her family throughout the years and digitally scan them so that she could have a digital recording of all the fun times she had when her children were young. She would then pick out the best ones and email selected ones to her children daily.

The above example is just one of an indefinite number of things you can do if you put your mind to it. Just find things you like doing and set them as your daily goals! We’re sure many interesting ideas can come to mind.

Whatever your passion, make a note of it and look back at your list periodically. Maybe you’d like to change it? Never give up hope!

Taking the Accomplishments Even Further!

Many showing happyness — Image by StockSnap from Pixabay

The above does sound appetizing, doesn’t it? Just the thought of achieving you’re sought-after desires is enough to make anyone feel happier!

But why stop at a daily list? How about a weekly to-do list? Can you jot down things you want to get done by the end of each week? Did you want to fix those kitchen cabinets or paint the living room by week’s end or maybe go to that Broadway show you’ve been thinking about for the last three weeks? Perhaps a weekend getaway? That broken bicycle is just waiting for you to make it work again. Does your backyard need some flower planting?

One person said he started a Facebook group about country music. How many likes can you get each month? Build on it and check it off as you complete each task toward your accomplishments.

Wait a minute! If we have a weekly bucket list, what about a monthly one? Stressful times at work? Go ahead and add job items you’d like to complete. You can even mix and match things to do between the job and home each day. Write it down and check it off!

If you want to do some things to look forward to in the future, one suggestion is to do some web searches for vacations or pick up some booklets at your local travel agency. Where do you want to go? How about a cruise?

One person said he had the following things piling up and so he set aside a Saturday to take care of them all:

- - Speak to a contractor about installing a deck in the backyard
  - Oil change for the car
  - Open a new bank account for his business
  - Go shopping with the wife (yes, some men despise this, but hey, it’s just another daily bucket list to check off as an accomplishment!)
  - Complete some business items on the computer so that they are ready for Monday

He woke up early that Saturday and asked the contractor to come at 8:00 AM, then he brought his car into the shop for the oil change and walked across the street to open the bank account.

When he came home, the wife was waiting for them to go shopping, and shopping they did. The man was home early enough to complete his business items and still had time to relax for the rest of the night.

Oh, what a nice set of accomplishments that was! Maybe they’re not the most fun things for you to do on a Saturday, but it sure makes you feel good that you completed them all, doesn’t it?

So don’t put off what you want to do tomorrow and do it today. As Santa says, make a list and check it twice! But don’t wait until Christmas to get it done. Do it today!

Dream On!!

There is nothing wrong with fantasizing about better times or thinking about things you might like to do in the future, so long as you keep it in perspective and don’t lose sight of the fact that it is not your reality just yet.

It has been proven that for some people, thinking about fun and happy times before or in the future can calm your nerves and make you feel less anxious, even if it is just for a short while.

Are You Angry?

Anger can no doubt bring along stress and anxiety. One thing that should be done is not to keep that anger within yourself. Talk to someone about it. If they can’t help, at least you have an outlet to vent your frustrations.

Abraham Lincoln stated that when he would get angry, he would write a letter to the person he is annoyed with, but he would never send it out because just the fact of writing his frustrations down was enough to quell his agitations.

Besides letting it out, some people turn it into a positive factor and (as mentioned above) will do things to make their lives better, even if it is for a day that they ordinarily would not have done. One person stated that when he would get angry or stressed, he would clean the house, whether that be just ordinary cleaning or throwing out stuff he had accumulated for years and didn’t need anymore. This was his way of dealing with anxiety.

Try dropping your pride and make up with the person you are yelling at or at least work out a compromise. You’ll be surprised how much better you will feel. You can go back and pick up your pride tomorrow.

The Right Foods Can Make a Difference

So maybe you’re feeling a little better now? If the answer is yes or no, let’s discuss the most natural way to diminish stress. Without further discussion, here is a list of some of the most anti-anxiety foods you can eat.

Cashew Nuts

Zinc deficiency in the body can bring several psychiatric disorders, and stress is one of them. You can maintain the appropriate levels of zinc by adding cashew nuts to your diet. Cashew nuts can be used in different recipes. They can also be consumed exclusively as a snack.

Dark Chocolate

According to a research study conducted by the University of Bern in Switzerland, the use of dark chocolate can alleviate the effects of hormones such as cortisol and adrenaline which are associated with anxiety-prone conditions.

Dark chocolate also has antioxidants, which help fight off free radicals – the elements that may be responsible for heart disease, cancer, and other diseases. It contains a variety of minerals, but this chocolate with less than 70% cocoa contains dairy and sugar. Excessive use of it might lead to weight gain.

Asparagus

This spring vegetable is high in folic acid, which is considered good for cognitive health and stress conditions. Use steamed asparagus in salads. You can also roast asparagus stalks for a crispier texture.

Garlic

If you are experiencing a stressful situation for a long time, then your immune system will also bear the brunt of it. When using different food items to relieve the consequences of stress, garlic can come handy in by boosting your immune system, since it is packed with many antioxidants. Garlic is an all-season vegetable and can become a part of nearly every meal.

Make these a part of your daily lifestyle which will help you to feel happier and more stress-free. In our next section, we will explore how physical actions along with the proper medical assistance can help you maintain a healthy lifestyle and remain calm.

A Formulated Opinion Behind Mass Shootings

Gun Violence Overview

A glance at the list of gun assaults that have taken place on American soil is chilling. The earliest traces of a massacre was in Colonial America in the 18th century, and the number of casualties as a consequence of gun-related violence at schools has shown a sharp increase since then. It has increased gradually and now has come to the forefront of the minds of the populace and the media.

The shooting at Santa Fe High School in Santa Fe, Texas, and Marjory Stoneman Douglas High School in Parkland, Florida are just some of the high-profile cases of shootings at schools.

While the regularity and prevalence of these events are alarming and subsequent gun control demonstrations have resulted in endless debate, there is another intriguing factor of mass shootings that evades the attention of the average person and that is not often highlighted by the media.

The central question we will focus on is what drives a person to shoot innocent people? Specifically, what incites them to carry out school genocide?

Our objective is to understand a person’s reasons for inciting a mass shooting, particularly those aimed at schools where the victims are innocent children and teachers.

Our conclusions were not designed to imply a defense for the actions of the attackers or condone their actions. There are scores of conclusions from experts and non-experts alike and our discussion is but one of them.

Executive Partner and Director of the Mental Health Law Practice Group of the Abrams, Fensterman law firm, Carolyn Reinach Wolf’s Psychology Today article “Guardrails for the College-Bound With Mental Health Needs – What every worried parent should know to keep on-campus risks in check” was discussed on CBS Radio 880 by Dr. Steve Kussin.

Suggested Motives

School shootings are the subject of raging debates in forums varying from media outlets to public demonstrations and social media. Nonetheless, the main impression that people gather from their discussions is twofold.

One prevailing notion is that these atrocious attacks are the result of the perpetrator’s psychiatric condition, but another popular rationale is that such deeds are the side effects of a dysfunctional social environment.

Pretty much agreed upon by the experts and citizens alike is that these actions can be attributed to a combination of individual and societal determinants, not specifically one or the other.

For instance, the treatment meted out to Anders Behring Breivik, the antagonist who executed 77 people in two separate terrorist attacks on July 22, 2011, provides an interesting case study. Although he did not target a school, he did provoke genocide, which is exactly what a school shooting is: a bloodbath in the public domain.

In this particular case, the Norwegian media and the world at large concluded that the aggressor was concluded to be insane as a socially impaired individual; hence, the lone wolf narrative that is often attributed to such people. He was motivated by a radical right-wing ideology. Truthfully, both considerations are correct to varying extents. Simply attributing the attacker’s intentions to just one of the two would simply be a misnomer.

Part of the reason this stance is significant is that there is unlikely to be a single, definitive event that transpires in a person’s life that would make them feel the need to become a mass murderer. Rather, the impetus and incentive are far more likely to germinate over time due to their mental frailty and the negative impact on society.

We can assume that the assailant was free to make independent decisions which led to such a catastrophe and we can also yield to the notion that his surroundings played a part in his cognitive dysfunctionality.

The likelihood is that both the aforementioned factors supplement each other. Every individual harbors of angst and is inclined to be aggressive at one point or another. It is human nature; however, hardly any individuals are driven to vent their frustration with the aid of weaponry in a public venue.

With regards to the pressure that society has impaired on some individuals, a number of these murderers who executed this type of genocide showed symptoms that they felt that others were against them and this adversity led them to carry out such ill-conceived and unfortunate acts.

The guilty individual’s perception of society may shape and eventually trigger their need for violence. The extent to which they are affected determines if they are willing to take extreme measures. Therefore, we can conclude that the interaction of personality traits and external factors is what causes an individual to behave in such a way.

The Lone Wolf

As mentioned, individuals who engage in such drastic behavior are likely to suffer from a lack of social integration.

For example, in his studies, French sociologist Emile Durkheim concluded that cultural determinants can contribute to mental illness.

He also estimated that individualistic societies are far more likely to have cases of suicide, homicide, and genocide in contrast to societies that accommodate individuals.

A person who is considered a misfit or does not have the required social skills is likely to become a ‘lone wolf’. In time, the aggression and rage they feel towards the community that has shunned them may manifest as violent outbursts.

These individuals may look for some group to identify with, especially if it is political. This could be the first red flag of which there may be many more.

On the other hand, an individual who has developed strong bonds with others in their environment is more apt to be free from such thoughts, this rationale bears a striking resemblance to many of the school shooters when it is learned that they exhibit lackluster social and interpersonal skills.

Conclusion

We are not saying that people who feel that they are social outcasts are going to exhibit such behavior or that those who get violent feel a lack of being accepted. Their overwhelming emotional chaos can lead them down a path of violence, which becomes an outlet for the animosity they can potentially feel towards society; consequently, we should be vigilant in noticing such behavior, be aware of red flags, and take the necessary actions to prevent a full-blown tragedy.

The Stigma Surrounding Mental Health

A stigma refers to a sense of shame or a feeling of contempt attached to a particular person or a group based on their condition. The focus of our conversation will be the stigma that has consumed mental health.

There are more than 52 million Americans who endure some type of mental disorder and subsequently, many find themselves on the receiving end of condemnation.

Patients who suffer from mental illness embody one of the most widely stigmatized groups in the United States.

Depression

Whatever the reason why a person is depressed, if that individual starts showing abnormal signs of behavior, he/she may face ridicule and taunts as a result, depending on the circumstances.

It should be noted that the reverse is also true. Those that are bullied are also prone to depression. Such is the case of the tragic situation with Adriana Olivia Kuch who committed suicide after an alleged attack by four teens in her New Jersey high school.

So whether it is that a student is depressed before or after the fact, displaying signs of depression can only lead to more issues when at school, since other students may see that person as ‘different’.

People who are not educated about the perception of depression are unable to comprehend that it may be more than a state of mind. It is certainly plausible to believe that this person may need medication or a psychological evaluation if he/she feels depressed continuously.

Individuals who suffer from a mental disorder are already prone to feeling disgruntled and disheartened. It is only logical to assume that upon encountering a negative attitude from others around them, they will feel more demoralized and discouraged. A stigma serves as a barrier for those who are already in considerable pain.

A new initiative has been launched in recent years where personalities wear custom shoes with pink laces to support breast cancer awareness or rainbow laces to support LGBT groups. This is not just a marketing gimmick to attract attention or stay in the good books of the public, but a way to enlighten others.

The Outcome

Now, imagine if instead of such a move, people engage in jeers and mockery. Tormenting those who are experiencing a hardship of the mental variety will not have a favorable outcome and may even drive them to act recklessly. Its societal effects include being ostracized and excluded.

Also, low esteem is likely to abound from a prevalent stigma. The recent school shootings may be the result of bullying from a person with low self-esteem, at least to a point. Eradicating the stigma of mental illness may be one step in combating these violent tendencies or at least help to reduce or delay the chances of an extremely violent outburst. Like cancers, bullying an individual, especially based on any form of stigmatization is a curse that no one wants.

How to Fight It?

The statistics regarding mental health patients are alarming. They delineate that 1 in 5 adults in the USA, which is roughly 44 million people, suffer from a mental illness in a given year.

1 in 25 adults experiences a serious mental condition whereas 1 in 5 children is likely to suffer from a mental issue in their youth, and approximately 450 million people suffer from a mental health problem worldwide.

That is a damning example of how mental issues can manifest so early in our lives; hence, another means that should be addressed by the medical profession. Additionally, this type of stigma is to converse freely about mental health. People should be encouraged to discuss the problems they face and they should be provided with a forum to do just that.

For instance, there are therapy groups and even on Facebook and websites where people can discuss their mental health concerns openly using their moniker or with anonymity if they wish. A person who has Post Traumatic Stress Disorder (PTSD) or a bipolar patient can write about their problems online and find a supportive audience in the process. This will give those who take mental health for granted an authentic, firsthand account of the trials and tribulations of people who suffer from mental issues.

An extension of the first method is to educate oneself about the types of mental conditions, what they entail, and how the illness affects patients. If you devote time to those who are suffering or give them a shoulder to cry on, you will learn much more about mental disorders. A small act of kindness will go a long way to eliminate the stigma of mental health. Any movement starts with one individual and if more people adopt the same approach, a positive difference can be made.

Another suggestion is to mind your language. Quite often, youngsters and even adults may use terminology such as ‘retard’ to describe someone who they consider an outcast. The person on the receiving end of their remarks may be actually suffering from a mental disease. Therefore, individuals should refrain from using such works as adjectives to describe others and show a modicum of respect and compassion.

Speaking of which, it is encouraged that people show kindness to those who exhibit mental disorders. This is why schools often plan academic trips to mental facilities where gifted children reside. Interacting with them will represent a learning curve for students and ensure that they are a little more sympathetic and thoughtful in their daily lives.

These are just some of the ways we can combat the stigma affecting mental health. A little effort can hopefully signal a shift towards a more understanding society and that in turn can help to be an alternative to someone turning to violence.

Having sympathy and compassion for an individual who is mentally ill is of course encouraged, but we would be remiss if we didn’t address a contrarian viewpoint regarding people with mental issues. If there is any sign of a person showing potential violent tendencies, through verbal statements, social posting, or just a change of normal routine or behavior that you think may lead to violence, the proper authorities must know about it. It may be difficult for a family member to do this, but it is always better to be safe than sorry. It’s possible that the individual may not just be dangerous to others, but he/she may also be dangerous to themselves. As they say “If you see something, say something!”.

Obsessive-Compulsive Disorder and Its Sub-Types

Obsessive-Compulsive disorder, commonly known by as OCD, is classified under the family of anxiety disorders. It has various sub-types that are prevalent across the world. In the US alone, OCD affects more than two million adults. It’s worth mentioning that this stat does not account for the majority of cases which remain unreported. Also the numbers of OCD cases in minors are also not included in this report.

Many people don’t consider OCD as a disease because its mild symptoms don’t affect the everyday routine of the affected individuals. But that doesn’t mean one should completely overlook the signs and symptoms of this problem.

If left untreated, although not prominent, it can transform into a full-scale mental issue where the affected individuals are unable to operate normally. To understand OCD in a better way, let’s break it down into its two parts i.e. obsession and compulsion.

Obsession

Obsession entails the recurrence of unwanted thoughts and ideas which the affected person is not in control. These undesirable, recurring thoughts can be very radical in nature and bring about distress and discomfort.

These obsessions might involve endlessly thinking about highly unlikely and/or horrible scenarios. For instance, constantly thinking that something very bad will happen to your loved ones without any reason or imagining scenarios where you are meeting a sudden, unexpected death.

This obsession can also be an acute order without any rationale. Having unreasonable distrust and disbelief can also be the elements of the obsession part of an OCD case. Religious reservations, doubts and inappropriate sexual scenarios can also impinge on the affected individual.

Compulsion

The second part of OCD entails certain actions where the affected person acts impulsively for his/her survival. Compulsions for affected individuals are more important than any sacred ritual. If they remain unable to carry out those tasks, they get extremely disturbed and can’t operate normally until getting done with their compulsive actions. Repetition is one of the primary motifs of this compulsive behavior.

Connection of Obsession and Compulsion

People who are suffering from OCD often experience a crossover between obsession and compulsion. With the help of a very frequent example, we can understand the connection of obsession with compulsion.

Let’s assume you are ‘obsessed’ with the thought that you will get infected by a serious disease, then subsequently you might develop a ‘compulsion’ to repeatedly wash your hands. This is one scenario that is fairly common, especially these days when all news media continuously reminds us that we are in the midst of a flu epidemic.

People who do continuously wash their hands may be considered a germaphobe, associated with condition called Germaphobia. Although not always in the OCD class, as it is a healthy routine. Some famous people who are known to be germaphobes are Howard Mandel and President Donald Trump. Howard Hughes and Sadam Huesin were also known to be part of the germaphobia category, but others who allow their routine to get to the point that their lifestyles are affected, then they would fall the category of OCD. When the ritual, whatever ritual that may be becomes so daunting that the individual must change their routine to the point that it interferes with their life is when they would fall into the class of Obsessive Compulsive Disorder.

And if the OCD gets worse, people may ultimately refuse to shake hands with others and get severely disturbed if they touch any object they consider contaminated.

Types of OCD According to Symptoms

OCD can be classified in several sub-types according to the appearance of different symptoms. However, the primary elements of obsession and compulsion remain present in any of these sub-types.

OCD of Washing and Cleaning

We have discussed this sub-type in the previous section where people are obsessed with the fear of getting contaminated and therefore compulsively perform washing of the contaminated (supposed) body part.

OCD of Checking

In this type of OCD, the affected individuals become obsessed with unrealistic scenarios involving harm and destruction. To make sure that any such thing is not happening, they develop a compulsive ritual of checking. For instance, constantly thinking of a fire in somewhere in the house, then repeatedly checking the gas valves.

OCD of Inappropriate Thoughts

There are no visible symptoms of this type of OCD. It involves the obsession with unsuitable thoughts surrounding sexual, violent, and religious motifs. Affected people internally try to suppress these thoughts which results in a visible anxiety.

OCD of Maintaining an Order

It is one of the most common sub-types of OCD where people are obsessed with maintaining a symmetry which leads to the compulsion of arranging and ordering the things and objects around them without any reason. Many individuals consider this type of OCD a good thing because of the meticulousness associated with it.

Compulsive Hoarding

Hoarding is now also classified as a sub-type of OCD. It involves the collection of items and objects which don’t hold any importance in general. Collecting empty jars, cans and boxes, piling up old clothes which are not in use anymore are some of the examples of compulsive hoarding.

People with compulsive hoarding can cram their home spaces with unnecessary clutter. An unwarranted emotional attachment is often the reason behind compulsive holding.

In the next article, we will talk about ways to cope with different symptoms of OCD.

The Importance of Mental Health and Counseling

An Excerpt from a Patient Who Suffers from Mental Illness

“Why write a blog about mental illness. Is it an illness? Is it a disease of the mind? Is it an abnormality? Am I normal? Why put myself out there when it will only invite unwanted criticism and name calling. Being known as someone who has depression and anxiety carries a tremendous personal burden, a steep price of added suffering and torment – one extra hill to climb out of. So again you ask, why am I doing this? Because mental illness is just that. It is an illness. Most people need to understand that. And the more people who are aware are able to help. We need a community to band together and stop the shame of depression. Stop the teen suicides. If my story can help in anyway shed light on this illness then I am willing to battle the scars of criticism.

Prejudice, stigmas, and bigotry take the path of least resistance – they are free of the chains of clear thought, consideration of the differences of others and plain fact. They are free to spread and indiscriminately injure and wound. They are escaped prisoners that need rounding up. They are the bullies that need to be grabbed by the ear and told. Whether they listen or understand or change their nasty ways remains a mystery to me. I mean, if you’re stuck in a revolving door of fear and ignorance long enough eventually you have to jump out, shake off the dizziness and reorient yourself — perhaps desperate optimism or naive hopefulness on my part. I’m sensitive yet thick when I need to be.

Being brave, open and vulnerable. I am able to with a quiet courage to leave my house every day and endure the mean-spirited off-handed comments from bored and ignorant. So many, including myself live in fear that our dark secret will somehow get out. That someday someone will catch us taking our medication. That the jabs and ribbing will one day become more than we can stand. Courage, bravery and raw endurance occurs daily in utter silence. You are not alone!”

Overview

We are all aware of the dangers to society when a person whose mental health issues goes undetected, sometimes resulting in tragic and disastrous results. Although there are thousands of people and organizations working to determine what causes people to react this way, there was no indication of this behavior, it is an ongoing and tedious process. And so far, no substantial or specific reason has been confirmed.

Although violence rests in the category of extreme mental illness, most people whose mental health has been affected in one way or another usually suffer from stress, depression and/or addiction to drugs.

In this article, we will not dwell on the specific illnesses that exist, nor will focus on the politics related to mental health issues; indeed, this subject alone fills entire websites. Instead, we will concentrate on the underlying factors regarding mental illnesses and simply bring them to light here.

Stressful Environments and Mental Health Disorder

One conclusion regarding mental health issues is that there is a direct connection to today’s contemporary world and the stresses that are associated with it. Just about every one of us has been subjected to some type of stress during our lifetime, but it is how we deal with it and how we proceed that determines what will happen next.

For many, these anxiety-prone situations can lead to frustration, anger, depression and/or melancholia. When we face such situations, it can cause a deterioration in our daily performance and functioning, as well as the possibility of developing more serious mental health issues.

What is Mental Health?

According to The World Health Organization (WHO), good physical health starts with good mental health. It is the most basic element for our holistic well being.

Good mental health provides us with the ability to cope effectively with the stressors of our lives. When we are healthy, we are able to use our full potential, perform productively and contribute effectively to our community.

Statistics reveal that over 450 million people worldwide are negatively affected in their cognitive well-being at one time or another and one in six adults and one in ten children suffer from serious mental health issues.

Causes of Poor Mental Health

There is a wide range of factors that can cause mental health deterioration: genetic factors, prolonged stress, physical illness and traumatic events. Political and social environments also play a role in influencing our mental health.

Social Environment

Suicide is not uncommon among American teenagers, especially girls. Many families have to cope with teens that resort to overdosing on prescription or even over the counter drugs. But what caused them to overdose in the first place? According to a multitude of case histories, young girls can resort to attempting to ‘kill themselves’ because they broke up or simply had an argument with their boyfriend. Whether it is just to achieve attention, get back at the boyfriend or something else, most of these young teens survive. As they mature, this precarious mental state subsidies and they go on to live normal lives like it never happened.

In one case history, a 15-year-old girl grabbed Tylenol and overdosed on them. She wasn’t able to feel her hands or feet and the boyfriend immediately called her parents. The girl was immediately taken to the hospital. Doctors determined that she will need to sleep it off, but if she happened to take just a little more, she could have had more serious complications, including a damaged liver.

Fortunately, she came out of it alright, but a prerequisite from being released from the hospital was to see the hospital psychiatrist. There, she was ‘set straight’ regarding how close she was to ruining her internal organs, as well as being admitted to a psychiatric ward. The girl is fine now is in college. So in this particular case, a sudden scare into reality was all that was needed.

Other teens are not that lucky. Some are subjected to a more serious mental stain and perceive their issues as ‘not worth living’. Bullying, simply because they are different in some way, can become a motivation towards suicide and unfortunately, in these cases, some do not make it through.

Depression and anxiety are the most common health disorders that one might face if he/she are not able to cope with an anxiety that may be affecting their eternal well being.

One of the major reasons that mental health has become a concern is lack of awareness, inability to have effective coping mechanisms and the stigma attached in some societies to get help and go to a professional mental health counselor. Not looking for the assistance that you may need out of fear of being isolated, bullied or not being able to get jobs.

According to the Mental Health Foundation, there are two major categories of mental disorders: neurosis and psychosis. Few indicators of poor mental health are feeling lethargic, withdrawing from society; drop in your productivity and performance, feeling like crying all the time and weight gain or loss.

Benefits of Maintaining Mental Health

Living with mental health disorders affects your relationship, studies, parenting skills and work. It is important in order for your own well being and others that you take the support of mental health counselors.

Your emotional well being improves your quality of life and gives you peace of mind and the ability to live life to the fullest while coping with stressful factors effectively.

Well balanced mental health will help you to cope with stress and be able to maintain healthy relationships, make sound life decisions, use your potential to the maximum level and maintain both your mental and physical health.

Those of you who maintain your mental health and take the support of counselors have to spend less money on their health. Poor mental health causes many physical ailments that increase your frequency of visiting doctors and taking medication. Similarly, when you have poor mental health you will take more medications and therapy sessions. Both will increase the cost of medical bills but after you receive proper mental health counseling or therapy you will be more mentally fit and will not have the need to visit the doctor or take medication. This reduces the cost of your medical bills.

Good mental health prevents poor physical healing and dangerous habits such as smoking or unhealthy eating behavior.

Many research studies have provided evidence that for those of you who took proper mental health care and support of a counselor the number of medical visits decreased.

Good mental health increases your energy level and provides you with effective coping mechanisms for a stressful environment. It helps you deal with a difficult situation and improves your performance and efficiency at work by utilizing your potential to the maximum level.

About Mental Health Counseling

A mental health counselor helps you deal with your emotions, provide tools to cope with your stress in a healthy way and deal with mental health disorders or trauma that you may have faced. Mental health counselors work in various avenues such as school, office, and hospitals.

These counselors use various approaches for providing mental health support. Such as cognitive analytical therapy, dialectical behavioral therapy, crisis treatment, group or life-changing counseling and substance abuse counseling.

Importance of Counseling

Mental health counselors help you deal with your emotions, daily life stressors, and experiences. It helps you set goals, design an action plan for those goals and gain further insight.

According to the American Counseling Association counseling empowers you to achieve mental well being, education, career goals and mental health.

They are highly trained professionals that help you live a more happy and productive life. The school counselor helps you deal with your academic and other school-related concerns and daily life stressors related to your school and studies.

The career counselor’s help you improve your productivity and deal with work-related stressors or career-related identity crises. They help you find the best career path for you and deal with other employment-related concerns.

Mental health counselors play the most significant role by treating those of you who may be suffering from mental health disorders such as schizophrenia, bipolar disorder, and post-traumatic stress disorder.

A Mental health counselor helps you become productive and efficient and by helping you gain a healthy mental well being they help you become an effective member of your society.

Avoiding treatment through mental health professionals can cause considerable negative social and economic impact on you and your society.

Mental hygiene and counseling

We may take care of our physical health but ignore the importance of staying mentally fit. Dealing with daily life stressors and unexpected extraordinary difficult situations can take a toll on you. By going to a counselor you can vent out your feeling and emotions, gain better insight and be able to cope with your difficult experiences in an effective and healthy manner. Thus, keeping your mind and body healthy and becoming an effective member of your society.

Improving Your Quality of Life With the Help of Meditation

Meditation can calm the mind and body — Woman in seawater at sunset meditating

Stress and anxiety have become a norm of the modern-day lifestyle. Unfortunately, for a very long time, people didn’t consider these psychological problems as worthy of attention. We were more focused on keeping our bodies physically healthy, and lost focus on the importance of mental hygiene and keeping a healthy mind. However, over time, the perception of various mental issues have changed. Now more people strive to find the solutions for these problems, because they are aware of the fact that without the healthy state of mind it will be difficult to achieve the improved quality of life.

What is quality of life?

The term ‘quality of life’ is outlined by a set of different parameters like physical health, financial stability, education, family and religious beliefs of an individual. All of these parameters, which determine the quality of life, are strongly associated with one’s mental health. It is safe to assume that no matter how well you are doing with all the mentioned aspects, if you don’t have mental peace then you can’t able to appreciate the quality of life.

If mental problems persist for long, it can negatively affect all those characteristics necessary to attain the improved quality of life.

What is the solution?

In the previous section, it has become quite clear that how important mental health is to lead a happy life. So how one can get rid of all those mental ailments that make it difficult for us to cherish our lives? The answer lies in the mental exercises carried out by humans being for thousands of years. According to ancient Hindu scripts, meditation was nearly started 5000 years ago.

Meditation is the practice of becoming self-aware. It is also known as the exercise in which person observes his train of thought without judging and interrupting them. The mindfulness achieved through meditation helps you to focus on the present moment instead of getting distracted by the ever-persisting clutter of thoughts.

There are several benefits of meditation to the mental health that can help you to improve the quality of life.

Meditation: The stress killer

Reducing stress through meditation is the best gift you can give to yourself. Our modern day lives are crammed with so much stressor that our mind gets overwhelmed by all that negativity of the stress. Different stressors basically fires up neurons, the constant stimulation of nerve cells results in agitation. You can tackle this mental agitation by practicing meditation.

Practicing meditation and mindfulness helps you to shape up the responses of your brain to the incoming stressors. When you are more in control of your brain, it is less likely that brain will go haywire all of a sudden by releasing the stress hormone cortisol. It has been reported that mediators takes less toll of the stressful conditions as compared to other people. Shedding considerable amount of stress from your everyday life automatically contributes to improve the quality of it.

Meditation gives you a less distractive mind

We are living in an era where we have been distracted by a plethora of things in every given moment of the day, thanks to the technological innovations. Our concentration levels and attention spans are greatly affected by those distractions. Loss of attention and concentration contributes to the poor grades for students and less productivity of the working professionals. Quality of life is strongly connected to good education and professional success.

Since meditation is about ‘focusing’ on the present, it helps in increasing the capability of mind to focus and concentrate which assist person in different life affairs.

Meditation makes you more self-aware

Meditation also increases the level of self-awareness in a person which helps him in becoming less harmful to himself. Simply put, highly self-aware person tries to adopt healthy lifestyle. People start to eat healthy and many people quit smoking and excessive drinking after regular practice of meditation.

Meditation helps in accepting oneself

Accepting one’s self is the hardest thing many people come across with. Meditation helps you to accept yourself with all the faults and shortcomings. People can’t able to experience the feel of present moment just because they don’t want to accept their present self and they keep continue to chase the illusion of perfection. Meditation helps people to accept themselves with ifs and buts and that helps them to experience and feel the happiness of the given instant.

It is given that all the discussed benefits of mediation can certainly increase the quality of your life and also of the people around you.

Increased Physical Activity is Linked to Improved Cognitive Functions

According to a recent study from the University of Sydney, the gradual increment of muscle-strengthening activities can lead to better cognitive function. This analysis is based on a trial that includes the Study of Mental and Resistance Training (SMART) done on patients aged between 55-58 years old with mild cognitive impairment (MCI). People with MCI are more vulnerable to develop dementia and Alzheimer’s disease.

MCL is a strong indication that individuals will suffer from Alzheimer’s disease in the near future and nearly 80% of the elderly people suffering from MCI develop Alzheimer’s in the course of six years.

Significance of the Study

Results of the study are very significant considering increased cases of dementia and Alzheimer’s disease among the aging demographics. According to the annual report of Alzheimer’s Disease International, 47 million people are suffering from dementia worldwide and this number will be increased threefold by the mid of the century. Predicted figures for the US suggest that there will be 13.8 million citizens affected by Alzheimer’s by 2050.

It is also worth mentioning that the healthcare cost for patients with dementia is very high, making it imperative to find other preventive measures to increase the quality of a patient’s life. Therefore, finding a relation between increased physical activity and improved cognitive function will certainly help in alleviating the intense effects of these debilitating diseases.

This study examined 100 senior adults with MCI. Patients with MCI face slight cognitive difficulties that are not detrimental enough to hinder daily routines. These patients were divided into four sub-groups and assigned four types of activities:

Resistance exercise activity
Placebo resistance exercise
Cognitive training
Placebo cognitive training

Cognitive and both of the placebo activities did not result in cognitive improvement. However, the study concludes that there is a direct relationship between improved muscle strength and improved cognitive functions. Some previous studies have also shown a proportional link between increased physical activity and muscle strength. But this research assisted by the SMART trial has provided useful details about the exercises that can help in improving brain function. The trial lasted for six months in which the participants attended weightlifting sessions twice a week. With maintaining their peak strength at 80%, the weights used in the exercise were regularly increased, as their muscles got stronger with time.

According to the doctor leading the research team, including resistance exercise in the schedule of the elderly can result in a healthier aging population. However, it can only be effective if it is done on regular basis and integrated as a part of a lifestyle.

Exercise Assists Physiological Process Necessary to Avoid Cognitive Impairment

Even before the SMART trial research, studies have proven that physical exercise can help in improving brain function by assisting different physiological processes. Exercise helps in improving cardiovascular health and glucose regulation in the body and both in their optimal form are necessary to avoid the risk of cognitive diseases. Exercise can also help in even improving the brain functions such as selective attention, multitasking and planning.

Exercise can Increase the Size of Certain Brain Areas

Hippocampus is that area of the brain associated with the processing and retention of memories and especially long-term memories. With aging, it starts to shrink in size leading to cognitive impairment. Aerobic exercises have a proven role in increasing the size of the anterior part of the hippocampus. The fractional increment in size can improve the spatial memory of an individual.

What’s Next in the Research Line?

According to the researchers of a SMART trial study, it is still unclear that whether resistance exercises are directly influencing and decelerating the deteriorating effects of old age, or whether they are commanding some bodily functions that are helping the cognition improvement. New researchers will try to find the exact relation of increased muscle strength with cognitive activity. They will also study the effects of muscle strength on size and activity of certain brain areas.

All the researchers and studies that we have discussed in this article share the same conclusion that a healthy lifestyle with increased physical activity can reward aging people with a vigorous and active mindless prone to old age cognitive diseases.

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