Time For A Break: Five-Point Stress Busters

It is difficult to point out one way in which stress can affect you. Psychologists believe it can harm you in multiple ways; that it is, in fact, a ‘silent killer’. Unfortunately, in today’s highly competitive world, the number of people suffering from stress is rapidly increasing.

90% of the working class is stressed because of some reason. Once you are stressed, you lose concentration in addition to inviting diseases like high blood pressure, diabetes, tension and migraine.

However, experts opine that beating stress isn’t that difficult if a person is aware of it. Here are 5 easy ways to bust it:

Vent It Out

One of the major reasons for stress, according to psychologists, is the bottling up of emotions. The best way to get rid of it is by venting out the frustration. Write down everything that is happening within you. Everything will be in black and white in front of you. That also helps in getting to know what causes stress and ultimately in resolving the issues.

Good Food, Good Life

Diet directly influences the brain’s neurotransmitter system, thus influencing one’s mood. Diet that is rich in carbohydrates relieves depression but increases chances of disorders such as carbohydrate craving and obesity. A well-balanced diet rich in protein and micronutrients, moderate in carbohydrates and low in fat generally improves the mood.

Indulge In Love Making

When the feeling of compassion is triggered, it is out to enhance your mood. Science suggests that good sex reduces pain and discomfort. The body also releases oxytocin-the love hormone-during sex which makes a person happy. Talk and share while making love. An engaging foreplay is also a certified way to reduce tension, say sexologists.

Meditate And Relax

At a time when work schedule are jam-packed, a few minutes in quiet can help reduce stress. Working professionals should spend a few minutes with themselves every day. Shut your eyes for a few minutes and release stress with positive affirmations like “I’m happy” or “I’m at peace”.

Take A Break

Networking can help as much as being alone. Be in the company of happy people in order to reduce negativity. Other ways to beat stress include going for a walk, watching a movie or talking to a friend. 

What health conditions are treated by a urologist

Embarrassment; yes that’s the word that comes to mind when discussing such delicate health issues. So much for the fact that we tend to give them a pass when symptoms come knocking at our door because we, the human beings, don’t want to be at the helm of embarrassment. Unfortunately, if you encounter problems with your prostate or urinary tract, don’t let the thought of mortification come to your mind because it may restrict you from seeing a professional. You may discover your problems are easily resolved. But understand this! It is crucial for your good health that symptoms are detected early. Don’t let embarrassment rule you or you may wind up on the hospital bed. Let’s study the symptoms that require a professional opinion of a urologist.

1. Recurrent urinary tract or bladder infections: Women experience bladder and urinary tract infections more than men. Ask any person who in the past has suffered from bladder infection and he’ll tell you how painful and discomforting it is. The frequent eagerness to empty the bladder even though it is empty can be frightening. There are over-the-counter medicines to go along with natural resources and one of them is consuming plenty of liquid. It flushes out the bacteria that cause infection. But sometimes, medicine is the only remedy. If such infections are regular, your urologist may conduct tests to get to the root cause of the problem and then prescribe medication accordingly.
2. Kidney Stones: The pain one goes through when passing a kidney stone is unimaginable. A kidney stone develops when the body producing minerals are combined with salt resulting in small crystal-like stones. Their passing with the urine is one hell of an experience. The amplitude of pain depends on the size of the stones. They can vary from small pebbles to table-tennis balls. Often the pain is compared to child birth. Kidney stones are prevalent and people will tell you loads of remedies to get rid of them. But it’s best to be under medical supervision of a urologist.  You may have to undergo ultrasounds and x-rays. Remember: You will not regret the decision to visit a urologist.
3. Incontinence: Incontinence may be a laughable subject for others but those suffering from it will tell you how embarrassing it is. More often than not, it is a minor leakage when one sneezes or laughs. It becomes major when there is no control. The causes may include vaginal infections, weak pelvic muscles or other diseases. The services of a urologist are necessary to diagnose this issue. He or she will take your blood samples; conduct a thorough physical examination to the get to the bottom of the issue. The treatment may include dietary changes, weight loss programs, exercises and proper medication. Again, you must understand the role of a urologist is very important in keeping you in good health. 

Apart from these, urologists also specialise in male infertility, erectile dysfunction, premature ejaculation, tumours and female urology. Some urologists are known to performing renal transplants, reconstructive urology, kidney transplants and more. 

Rush to a nephrologist for kidney stone problem

Kidney stones can wreak havoc in a person’s life. It is usually accompanied by a slew of other health problems among which ‘unbearable stomachache’ is very common. But before we get deep into the issue, first let’s understand what exactly these kidney stones are.

Kidney stones-medically known as renal lithiasis are tiny, solid deposits of mineral salts and acid that form base on the inside of the kidneys. Usually, these hard deposits are diluted in the urine, but when urine is concerted, the minerals take the form of crystals and stick together resulting into a kidney stone. Though kidney stones are painful, they don’t possess serious health complication. Even if they do, in certain cases, a nephrologist can better take care of them.  

The Problem Indicators

The symptoms may not surface until the stone moves. But when it does, it shows some vital signs including:

• Discomfort passing urine.
• Filthy, bloody, foul-smelling urine.
• A regular urge to urinate.
• Puking and sometimes nauseating.
• Pain below the ribs along with groin and lower abdomen.
• Variations in the magnitude of pain.
• In case of infection, fever and chills.

Risk Factors

• Less fluid in the body: Your body is more likely to form stones or urine is more likely to have higher amount of substances if you do not consume enough fluids. Chances of stone formation increases when you live in a dry climate or do physical exercises without replacing lost fluids.
• In the family: You are more likely to suffer from kidney stones if someone in the family has it too or if you have developed these before.
• Age and sex: On an average, nephrologists come across patients of the age group 20-70, mostly featuring men. Women are less affected by this problem.
• Food: We are responsible for what we eat. Keeping this in mind, we need to consume a diet high in calcium and not in protein & sodium in order to stay away from kidney stones.
• Lifestyle: A lack-lustre approach towards life augments the chances of developing kidney stones. The reason is limited activity causes bones to release more calcium.  
• Inflammatory Bowel Disease: A change in the digestive pattern of the body is linked with the formation of kidney stones because it hinders with body’s capability of calcium absorption. 

Diagnosis

The foremost thing your nephrologist will do is perform a blood test if he suspects kidney stones. This analysis to done to look for excess calcium or uric acid. He may ask you to collect urine to check whether you are excreting larger amounts of stone-forming minerals. Besides, your doctor may conduct following lab tests:

• X-Ray: X-Ray is most beneficial in visualising kidney stones. The technique helps judge the alterations in the size of the stone.
• CT scan: This test is regularly used to evaluate acute kidney stones. It can recognise stones regardless of its composition.
• Ultrasound: It is a safe, secure and painless technique to view the inside of the organs. But sometimes, it can fail to detect stones that are located in the bladder or ureter. 

Tens of benefits from running

Running is a great cardiovascular exercise. It helps burn fat and reduces the inched around your waist and hips. But is that it? Here are some more reasons why you should hit the running track soon.

1. Healthy Heart: Running is the best way to strengthen your heart muscles. Regular running helps improve blood circulation, erases any chances of blood thickening and reduces the risk of cardiovascular diseases, high blood pressure and even stroke.
2. Shed that flab: Weight loss is an added benefit of regular running. Running aids fat loss and burns up to 1000 calories in an hour. You will get lighter and more nimble on your feet that will help you run faster and longer.
3. Stronger bones: Regular running makes bones stronger. Any bone density problem would soon be a thing of the past if you choose to make running a habit.
4. Confidence booster: Running helps the overall fitness of the mind. It wards off anxiety, lifts your mood and builds self-esteem. It relieves you from depression and the sense of achievement you get from setting goals and achieving them will be a confidence boost.
5. A good night’s sleep: Popping in those pills may not be the best solution to deal with your sleep problems. Running is found to aid sleep and help you sleep longer and deeper.
6. Happy hormones: The ‘runner’s high’ is not a shallow expression. Running is proven to trigger endorphins, which are called ‘happy hormones’. Run a mile and see how it improves your mood remarkably. Regular running can improve patience and keep anger in check.
7. Defence against diseases: Regular running can improve the immune system, say studies. This is especially true with short-distance runners. Runners are known to have better immune systems that will help them fight fatigue, menstrual discomforts and digestive disorders.
8. Glowing Skin: There are many beauty benefits to running. It will help improve complexion and texture of the skin. That’s mainly because running improves digestion and hence aids absorption of nutrients in the blood and detoxifies the body.
9. Cutting cholesterol: Running helps maintain cholesterol levels. High cholesterol levels would put you at a high risk for conditions like weak heart, diabetes and thyroid problems. Therefore, maintaining healthy cholesterol levels is important for health.
10. Emotionally fit: Running helps you remain tension-free. When you are running, you are concentrating on the activity and are, therefore, distracted from things that bother you. 

Anxiety: It’s Common But Can Spell Disaster

Feeling anxious can be quite normal, as long as any feelings of apprehension or tension go away again by themselves or aren’t severe enough to impact on your life. Anxiety often accompanies depression, and as with depression and stress most people feel anxious at times, particularly when confronted with a stressful situation. You can also experience symptoms of anxiety for no apparent reason, and particularly when worries seem to take over your life you may suffer from what’s known as generalised anxiety disorder. This can be difficult to distinguish from depression and stress.

Anxiety isn’t always easy to recognise, and so consider these indicators:

• You feel nervous or on edge.
• You find relaxing and controlling your worries difficult.
• You tend to worry a lot, perhaps much more than you or other people feel is ‘normal’, and tend to think the worst.
• You’re so fidgety that you find sitting still difficult at times.
• You suffer from mood swings or get easily wound up.
• Your worrying affects your day-to-day life significantly – including your social life and work.
• You often think that something bad is going to happen.
• You find your worries upsetting and stressful.
• You suffer nightmares or from increased sensitivity to noise.

Physical symptoms commonly develop when you suffer from anxiety, and so you may also notice the following:

• Your hands are shaking and you may notice strange sensations such as tingling or numbness.
• You easily get a dry mouth or find swallowing difficult.
• You get headaches or feel dizzy.
• You experience chest discomfort or palpitations.
• You pass urine or open your bowels frequently.

If you feel that you may be suffering from anxiety – particularly if you’ve had symptoms of anxiety for a few months or longer – visit your psychiatrist for further assessment and to discuss the treatment options. If appropriate, your psychiatrist may want to exclude other possible causes that can also lead to symptoms of anxiety, such as:

• Formation of an overactive thyroid gland.
• Drinking too much coffee or tea.
• Experiencing low blood sugar.
• Withdrawing from drugs or alcohol.

Anxiety is incredibly common, but many people with symptoms of anxiety struggle to summon up the courage and seek professional help because they’re anxious or because they’re ashamed or embarrassed about the way they feel and think. Remember that your psychiatrist is well trained in dealing with anxiety, and that lots of other people also have these symptoms.

Infertility: Do you make these mistakes?

Mistakes are forgivable, if one has the courage to admit them. And there are some mistakes indeed that you make while fighting infertility. Let’s take a closer look at them.

Mistakes that affect your ovulation

• Going to the bathroom immediately after intercourse: Studies show that it takes anywhere from 3 to 15 minutes for the sperm to reach the fallopian tubes. Women, who are suffering from infertility, better to lie on your back for at least 20 to 25 minutes after the sex to improve chances of getting pregnant.
• Flying and bumpy car drives prior to ovulation: The above activities can disrupt your internal environment and cause undue pressure on your reproductive organs. You have to assist your body in creating a good environment so that you can conceive.
• Stressful activities: Modern lifestyle entails a series of stressful activities that can completely destroy your ability to conceive. When your body is gearing up for implantation of fertilised egg in the uterus lining, you need to maintain a restful mind to aid and help your body getting pregnant.
• Hot baths: Perhaps you may relax and enjoy a hot bath after a busy day time. And in the process you are ignoring a fact that it will rise your internal body temperature. Rising the internal temperature is not ideal when you’re trying to get pregnant.
• Conception after day 16: Cycles with an ovulation time after a day 16 are prone to miscarriages. After day 16 your uterus lining weaken and incapable of nourishing the fetus. Again the reason for delay of ovulation is hectic physical and stressful activities.

Stressful lifestyle that affects your hormonal cycle

You may be hearing about this repeatedly. Perhaps you might be aware of its consequences also. Even then at the cost of repetition we tried to put it in our words considering its importance. One of the crucial factors responsible for infertility is hormonal imbalance and it is caused by experiencing chronic stress often.

Mistakes that affect male infertility

• Wearing tight clothing
• Taking hot showers and saunas
• Not wearing boxers
• Putting laptop on the lap

Avoiding the above activities can eliminate sperm count and motility problems in man.

Using Unnecessary Medications and Over the Counter Drugs

When you’re trying to get pregnant should not use unnecessary medications and over the counter drugs. Most of the medications will have a lot of side effects with direct bearing on each of your organs in the body.

Eating predatory fish that may cause miscarriage

You may have a lot of questions about which foods to eat and which foods to avoid. This becomes even more difficult when you’re not getting pregnant normally. Whether to eat fish or not is one of the frequently asked questions. Each cell of your body requires essential fatty acids for its growth and development. They are also crucial for your ovulation. Seafood is a good source of fatty acids and therefore they must be a part of your fertility diet. However there is only one exception. Avoid predatory fish like shark, swordfish, tuna etc. These fish contain high levels of Mercury which could damage the nervous system of yours baby and eventually led to miscarriages.

Addiction to dairy products that effects your hormonal cycle

Dairy products contain high levels of hormones, antibiotics and pesticides. Consumption of dairy products alters your hormonal levels and also damages a growing fetus.

Eating refined sugar and sugar substitutes

All the food items prepared from refined sugar will cause acidic environment within your body. Excessive amounts of acids are bad as they reduce oxygen, calcium and other minerals from your body. It is also the perfect ground for the growth of bacteria and virus. This atmosphere is also responsible for infertility related diseases.

When you're a diabetic, healthy eating is the key

Because most people with type 2 diabetes are overweight, weight management and reduction should be the major consideration. The good news is, if you are overweight, you benefit from even a small weight loss. Weight loss markedly reduces the risk of developing type 2 diabetes and prevents the progression of pre-diabetes to type 2 diabetes. It can also reverse the failure to respond to drugs for diabetes that develops after responding at first weight loss can increase life expectancy, help lower blood pressure and improve energy levels and mobility.

The benefits of weight loss are seen rapidly, even when relatively little weight has been lost. A rapid fall in blood glucose occurs as soon as the energy intake of the diet is reduced. Over time, the blood pressure declines and the cholesterol falls. The triglycerides drop and the good cholesterol (HDL) rises. Even a modest reduction of 10 per cent of body weight has a significant positive effect on your coronary artery disease risk.

Unfortunately, your genetic make-up has a significant influence on your ability to lose weight and on the amount of weight you lose. Several studies have shown that people with type 2 diabetes lose less weight than people without diabetes. This can be disheartening and frustrating — especially when trying to explain not being able to lose weight to less-than-sympathetic workmates, family, friends or diabetologists. But, hang in there — even when weight loss isn’t possible, weight maintenance is an excellent goal, and you can certainly implement measures to improve the quality of your diet, weight loss or not.

Considering Carbohydrates

Diabetologists recommend that carbohydrate that’s high in fibre and low in fat should contribute between 40 and 50 per cent of your total daily kilojoule intake. An important part of achieving this target is avoiding the sources of carbohydrates that contain lots of kilojoules, but offer little nutritional value.

You probably already have some idea about which carbohydrates only provide ‘empty’ kilojoules. Some examples include cakes, biscuits, sweet pastries, honey, jam, ice-cream and sweet yogurt, chocolate, soft drinks, cordials and sugar added to drinks and breakfast cereal.

The best carbohydrate choices for you are those that are highest in fibre and lowest in fat — studies have shown that a diet featuring these types of foods can lower blood glucose and cholesterol levels.

Fibre is the part of a food that’s not digestible and so adds no kilojoules but has health benefits. Fibre is found in all fruits, vegetables and cereal grains, and the more unprocessed the grain (or fruit or vegetable), the higher the fibre content.

Choosing Proteins

Protein is used by the body for growing and repairing tissues. For this reason, it was thought that you could build your own muscle by eating lots of protein (actually, you build up muscle by exercising). Although children and young adults need more protein because they’re growing, adults need relatively little in order to maintain their current level of muscle.

Protein in your diet comes from chicken, pork, beef, eggs, milk and other dairy foods, nuts and legumes (or pulses). The protein component of these foods doesn’t raise blood glucose levels.

For most adults, two moderate-sized serves of protein per day are sufficient. Because milk, yogurt and legumes are sources of protein and carbohydrate, they can be included in the diet to satisfy your requirements for both food types.

If you’re unsure about the mix of carbohydrates and proteins that’s right for you, see your specialist diabetologist for an individualised assessment.

Identifying and Understanding Obsession Problems

Obsessional problems are among the most disabling of common emotional behavioural problems. People with obsessional problems can spend many hours a day plagued by upsetting thoughts and feel driven to repeatedly carry out rituals or avoid situations.

Some degree of obsession is entirely normal – for example, around half of all people have a particular thing that they check more than they think is necessary, such as whether the gas cooker has been switched off or the door’s been bolted. Obsessional problems have their roots in normal experiences, but the rituals and avoidance behaviours serve to make the frequency, severity, and duration of obsessions worse. The more you try to rid yourself of doubts, the more they tend to play on your mind.

Here are some terms of obsessions:

• An obsession is a persistent, unwanted thought, picture, doubt, or urge that intrudes into your mind, triggering distress. Obsessions are said to have reached a ‘psychiatric problem’ level when they cause significant levels of distress, interfere with your life, and are present for more than an hour a day.
• Preoccupation means being absorbed with something troubling that’s on your mind. In this book we focus on preoccupations with appearance and health. Preoccupations are usually the result of you frequently focusing your attention on an idea or doubt that is distressing to you. Preoccupations are similar to obsessions in that they are regarded as problematic when they cause significant distress, interference in your life, and last for more than an hour per day.
• Compulsions, are the actions you may take in response to your obsessions or preoccupation, but do not particularly help you in your life. Compulsions can be observable behaviours or can be carried out in your mind. Compulsions are usually attempts to either get rid of a thought, image, urge, or doubt; an attempt to reduce danger; or an attempt to reduce discomfort.
• Avoidance behaviours are things you do to avoid triggering your obsession or preoccupation. Your avoidance behaviour may be avoiding driving; avoiding visiting a hospital; or avoiding being seen in bright light.

Rituals and avoidance behaviours are the lifeblood of obsessional problems. Add to these catastrophic thinking and attention bias and you have the anatomy of obsessional problems.

Understanding obsessive-compulsive disorder (OCD)

Common obsessions in OCD include the following:

• Fear of contamination
• Preoccupation with order or symmetry
• Religious obsessions, for example fear of offending God
• Sexual obsessions, for example fear of being a paedophile
• Fear of losing something important (such as a possession, paperwork, or ideas)
• Fear of becoming cruel or destructive 

Compulsions frequently associated with OCD include the following:

• Checking (for example, if a light is switched off)
• Cleaning or washing
• Counting
• Repeating actions or special words, images, or numbers in one’s mind
• Ordering and making things ‘just so’
• Hoarding (excessive keeping of possessions such as newspapers that have no real, value, interest, or function)
• Making lists
• Replaying or repeating scenes, images, or actions in your mind

The prevalence of OCD is estimated to be around 2 per cent of the population, with some studies suggesting more. The severity and impact of OCD varies greatly, and in its most extreme form individuals can become totally housebound, even bedridden. Whilst the severity of symptoms can wax and wane, most people with OCD do function, do have relationships, and do hold down jobs or education, but will be under considerable extra strain. Clearly, very many people may recognise some degree of the excessive worries and rituals outlined above. The question is how much choice you feel you have to stop a ritual without distress, and how much interference OCD is causing in your life.

7 Ways To Deal With Constipation During Pregnancy

Pregnancy brings storm of happiness but throws some serious challenges to deal with. After fluctuating food cravings, mood swings, back pain, constipation is the last thing you want to encounter during pregnancy. Unfortunately, pregnant women have to deal with it. Due to rise in progesterone level, bowel movements slow down leading to constipation. Here’s your survival guide if you are one of those unlucky women who has to face bowel issues along with carrying a baby in the womb:

• Incorporate more fibre in your meals: This is by far the most easiest and reliable method to relieve oneself from symptoms of constipation. Choose whole grains, pulses, cereals, beans in all shapes and varieties. Don’t forget to add green vegetables like spinach and fruits in your daily meal plan. This helps regulate smooth bowel movement. While you make the changes and follow the plans strictly, make sure to cut down on junk food that can wreak havoc in your stomach.
• Shift your focus to liquids: Your fluid intake plays an important role in smooth bowel movement. Drink at least 8 glasses of water every day and stick to it. Additionally, consume liquids that boost overall health and helps in reducing constipation symptoms.
• Indulge in some light exercise: Exercising during pregnancy will benefit you in multiple ways and one of them is saving you from the pain of constipation. After consulting your gynaecologist, you can start your antenatal exercises; do some brisk walking or other light exercises. Physical activities will help in improving digestion and relieving any sort of constipation symptom.
• Medications: Sometimes medicine intake prior to delivery like vitamins or iron capsules can lead to constipation. Consult your gynaecologist if you are experiencing symptoms of constipation. She may prescribe you a lesser dose to ease off the symptoms.
• Divide your meals wisely: It is beneficial to have 6 meals a day and divide them smartly throughout the day.
• Understand your body signals: If you feel the urge to visit the washroom, just go. Do not delay the nature’s call as it will affect your bowel movement later on.
• Appointment with your gynaecologist: Consult your practitioner about implementing high fibre powder in your diet or need of taking laxatives. One should never use laxatives on their own during pregnancy. 

Important Diagnostics To Maintain A Healthy Heart

According to the World Health Organisation, heart ailments account for a large number of deaths around the world. With an estimated 23.3 million deaths by 2030, care for people suffering from cardiovascular diseases becomes all the more important.

Cardiovascular diseases involve disorders of heart and blood vessels, which can be prevented by following a balanced diet, regular exercise, avoiding smoking/alcohol and getting regular checkups. There are simple techniques available today to check if your heart is functioning properly or you have a heart disease or not. Following diagnostic test will help you monitor your heart health and prevent it from any disease.

HEART RATE CHECK

In this test, cardiologists monitor your heart rate, its rhythm and regularity. They check if each pulse measures up to the heartbeat that pumps blood into the arteries and the amount of blood circulation to multiple organs of the body. 

You can easily check your pulse and know whether your heart is pumping blood normally or not. Put your index and middle finger on the inner wrist of the arm, below the base of the thumb. You will feel pulsing; count the number of taps in 10 seconds. Multiply that number by 6 to calculate your heart rate.

HEARTBEAT CHECK

Medical professionals use stethoscope to listen to your heartbeat. They evaluate the sounds made by opening and closing of your valves to determine the heart’s functionality.

BLOOD PRESSURE CHECK

Blood pressure is the pressure exerted in the arteries by the blood when pumped to different parts of the body by the heart. It never remains the same. It floats according to your age, emotions, daily activities and the medications you take. One time high does not assure of a bad heart functioning. Hence, it is important to check blood pressure at regular intervals to find out your average BP value.

OTHER WAYS

Your cardiologist can examine your heart through blood tests or physical examination. He can check your eyes, legs, skin or arms to tell you about your heart’s function. Checking hearty through blood tests includes monitoring cholesterol levels.

Apart from diagnostic tests, you need to implement healthy eating habits, follow an exercise regime to reduce the chances of developing cardiovascular diseases.