Emotional Hygiene

If you don’t know what emotional hygiene is, don’t worry; most people don’t! 

Here’s a brief definition:
In much the same way that dental hygiene involves brushing our teeth and flossing every day, and personal hygiene involves cleaning ourselves and taking care of physical injuries when we sustain them, emotional hygiene refers to being mindful of our psychological health and adopting brief daily habits to monitor and address psychological wounds when we sustain them.

Currently, our general neglect of our emotional hygiene is profound. How is it we spend more time each day taking care of our teeth than our minds? We brush and floss but what daily activity do we do to maintain our psychological health?
I would argue the consequences of lacking emotional hygiene are much worse that lacking dental hygiene—after all, which would you rather lose, a tooth or your mind?
Indeed, it seems that all our attention goes toward our physical health with none left over for our psychological health. How many habits have you adopted and changed over the years to better your physical health? All the constantly changing dietary practices and exercise regimes; self-exams for breast or testicular cancer; annual check-ups; physical therapies; and the many over-the-counter remedies we use for aches and pains.

Now ask yourself what habits you’ve adopted to better your psychological health: Do you monitor psychological injuries such as failure or rejection when you sustain them, to make sure your self-esteem recovers and rebounds? Are you aware of the ways negative self-talk impacts your emotional resilience? Do you know how to break out of a cycle of ruminating and brooding about distressing events? Chances are the answer to these questions is no.

To get you started, here are five tips for improving your emotional hygiene:

1. Pay Attention to Emotional Pain  
If a physical ache or pain doesn’t get better in a few days, you probably take some kind of action. The same should be true of psychological pain. If you find yourself hurting emotionally for several days because of a rejection, a failure, a bad mood, or any other reason, it means you’ve sustained a psychological wound and you need to treat it with emotional-first-aid techniques.  

2. Stop Emotional Bleeding 
Many psychological wounds launch vicious cycles that only make the pain worse. For example, failure can lead to a lack of confidence and feelings of helplessness that only make you more likely to fail again in the future. Having awareness of these consequences, catching these negative cycles, and stopping your emotional bleeding by correcting them is crucial in many such situations.   

3.  Protect Your Self-Esteem
Our self-esteem acts as an emotional immune system which can buffer us and lend us greater emotional resilience. Therefore, we should get in the habit of monitoring our self-esteem, boosting it when it is low, and avoiding negative self-talk of the kind that damages it further. 

4. Battle Negative Thinking 
It is natural to think about distressing events, but when our thinking becomes repetitive we are no longer problem-solving, we are ruminating. Ruminating can be very costly to our psychological health, as well as to our physical health, and can put us at risk for clinical depression and even cardiovascular disease. We have to battle negative thinking and avoid falling into the habit of over-focusing on distressing events.

5. Become Informed About the Impact of Psychological 
    Wounds 
There is much more we need to learn about emotional hygiene and how to treat psychological wounds. 
Fortunately, much information is available in this blog as well as elsewhere on Psychology Today.com. When you learn how to treat psychological wounds—and teach your children how to do so as well—you will not only build emotional resilience, you will thrive.

 Reference: by Guy Winch 

Lung Collapse

A collapse of the lung, also called pneumothorax, occurs when air that normally circulates within the lung leaks into the space between the lung and the chest wall, pushing the lung down or causing it to collapse. This causes the affected section of the lung to shut down. In most cases, only a portion of the lung collapses, leaving the rest of the lung intact. 

A severe lung collapse can cause low blood oxygen levels, respiratory failure, cardiac arrest, and shock. This is a medical emergency and can be fatal if not treated immediately.

What Causes Lung Collapse?

A lung collapse can occur as the result of trauma to the chest, damaged lung tissue, or a malfunction within the lung itself.

Trauma

Pneumothorax is usually caused by trauma to the chest. Traumatic events can include:

• a rib fracture
• a gun shot wound
• a knife wound
• a hard blow to the chest
• CPR (cardiopulmonary resuscitation)
• a lung biopsy (using a needle through the chest)
• endoscopy procedures

Damaged Lung Tissue

Damaged lung tissue can also cause lung collapse. Damaged tissue isn’t as strong as healthy tissue, so it collapses more easily. This damage can be a result of inflammatory or traumatic lung disease, but it can also be caused by: and

• tuberculosis
• pneumonia
• lung cancer
• sarcoidosis (a chronic, nodular inflammatory disease)
• pulmonary fibrosis (the formation of excess connective tissue in the lungs)
• cystic fibrosis (hereditary condition with buildup of thick mucus in lungs and other organs)

Air Blebs

Air blebs are small, air-filled blisters that form on the outer lining of your lungs. They are not a sign of any disease or other lung condition, and experts aren’t sure why they form in certain people. Sometimes, these air blisters rupture spontaneously or due to changes in air pressure and cause pneumothorax. 

When to See a Doctor About Your Symptoms

When pneumothorax first occurs, you may feel a sharp pain in your chest that gets worse if you cough. You may also have difficulty breathing or shortness of breath. These symptoms can cause mild discomfort in some patients and are often confused with the symptoms of a chest cold or bronchitis. 

If the collapse affects a larger portion of your lung, you may experience other symptoms in conjunction with chest pain and shortness of breath. 

These symptoms include:

• tiring easily
• a rapid heart beat
• a tight feeling in the chest
• bluish skin tone
• low blood pressure
• flared nostrils when breathing

All symptoms of pneumothorax should be treated as a medical emergency. Even if the symptoms are mild, seek urgent care as soon as possible.

Part 4 of 6: Diagnosis

Diagnosing Pneumothorax

The doctor will listen to your lungs with a stethoscope while asking you to breathe deeply and exhale. If your lung has collapsed, the doctor will have trouble hearing breathing sounds from the affected lung. If the doctor has trouble hearing your breathing sounds, he or she may order imaging tests to get a better look at your lungs. 

Doctors can easily identify a collapsed lung using a chest X-ray. Your doctor may also order an imaging test called a CT (computerized tomography) scan to view the affected lung in more detail.

Part 5 of 6: Treatment

Treating Lung Collapse

Treatments for a collapsed lung are designed to restore lung function by removing external pressure on the lung.

When Treatment is Unnecessary

If the lung collapse is mild or affects only a small portion of the lung, your doctor may choose to monitor it carefully rather than treat it. Throughout the course of observation you may have several chest X-rays. You may also be ordered to rest more to speed up the healing process. If your doctor feels it is necessary, he or she may give you supplemental oxygen to help your lungs recover.

Suctioning Off Excess Air

For collapses that affect a larger area of the lung, you will need treatment to remove the excess air from your chest cavity. The air may be removed using a chest tube or needle. A needle with a syringe is inserted into your chest near the area of collapse and in the area of your rib cage. Your doctor then pulls up the syringe on the needle to suction out the air. 

A chest tube is used in the same way, though it is usually connected to a water seal container or a machine that suctions the air continuously. If the area of collapsed lung is large, the machine may need to suction the area for several days.

Surgery

If an air leak from the lung is the underlying cause of the collapse, surgery may be necessary to repair the leak. Your doctors will make two small incisions in your chest and insert a fiber optic camera into one of them to view the lung. A surgical tool will be inserted into the other incision and used to close the leak.
If an air bleb is to blame, the surgeon will sew it closed. If no bleb is visible, he or she will instill a talc-like substance into the pleural space to cause irritation. The irritated will then seal itself together to close off the leak. 

 Written by April Kahn

Do You Know About Alzheimer's Disease?

What Do You Want to Know About Alzheimer's Disease?

Alzheimer’s disease is a progressive form of dementia that interferes with behavior, memory, and thinking. Dementia is a broader term for memory loss and cognitive deficits that interfere with daily activities of living. 

Most individuals with the condition are diagnosed after the age of 65, but it is possible to be diagnosed earlier; this is called early-onset Alzheimer’s. According to the Alzheimer’s Association, Alzheimer’s disease makes up 50 to 80 percent of cases of dementia (Alzheimer’s Association).

Causes and Risk Factors for Alzheimer’s

While there has not been a single cause identified for Alzheimer’s disease, certain risk factors have been identified. Having one or more risk factors does not necessarily mean you will get the disease; talk with your doctor about your specific risk of developing the condition.

Three of the major risk factors for Alzheimer’s are described below:

Age: The most important risk factor is age. Most individuals who have this condition are 65 years of age or older.

Family history: Individuals with an immediate family member who has the condition are more likely to develop the disease than those who do not. Scientists think both genetics and environmental factors play a role in this phenomenon.

Genetics: Certain genes called risk genes and deterministic genes have been linked to developing Alzheimer’s disease

Symptoms of Alzheimer’s

While everyone has episodes of forgetfulness, people with Alzheimer’s display certain ongoing behaviors that disrupt and impact daily functioning.

Symptoms may include:

• memory loss affecting daily life activities, such as keeping appointments or remembering newly learned directions
• difficulties with problem solving
• disorientation to time or place
• trouble with familiar tasks, such as using a microwave
• speech and writing difficulties
• poor or decreased judgment
• decreased grooming or personal hygiene
• isolation, withdrawal from friends, family, and community
• mood and personality changes

Diagnosis of Alzheimer’s

The only definitive way to diagnose an individual with Alzheimer’s disease is upon autopsy, by looking at brain tissue, but there are tests a doctor can do to rule out other conditions and diagnose dementia.
The doctor will take a medical history, including any illnesses of family members, medications you have taken and are taking currently, and any past illnesses you have had. Questions about diet and alcohol use are also asked.

A physical exam is typically done, including a blood pressure check, and the patient’s temperature is taken, along with the pulse. If necessary, your doctor might ask for urine or blood samples, but not necessarily.

A neurological exam is done to exclude any other possible diagnoses. Reflexes, muscle tone, speech, and sensation are all tested. This is to check for conditions like Parkinson’s or stroke. Sometimes brain imaging studies, such as magnetic resonance imaging (MRI), are performed.

Mental status tests are done, including asking the patient what day and year it is, who the President is, remembering a short list of words, and so forth. This helps determine short and long-term memory and orientation to place and time. 

 

Treatment of Alzheimer’s

There is no cure for Alzheimer’s disease, but there are medications and behavior modifications that can help ease symptoms. Before going on any medications, it is best to talk with your healthcare professional to see what treatment plan is best for you, since each patient is different.

For early to moderate stage Alzheimer’s, medications like donepezil (Aricept) or rivastigmine (Exelon) are commonly used. These keep high levels of the neurotransmitter acetylcholine in the brain, to aid with memory.

Moderate to severe Alzheimer’s is medically treated with memantine (Namenda) or the aforementioned donepezil, which helps moderate glutamate and slows down symptom progression in some people.
Vitamin E has been suggested to help individuals with Alzheimer’s, but should only be taken under the supervision of a healthcare professional, since it can interfere with common medications taken for the disease.

Antidepressants, anti-anxiety medications, and antipsychotics have also been used in the treatment of Alzheimer’s to ease depressed moods, restlessness, aggression, agitation, and hallucinations.

Non-drug treatments involve redirecting the patient’s attention to the task at hand, avoiding confrontation, ensuring a calm and reassuring environment, and building in rest time each day.

Before deciding on a treatment, it is best to fully review your options and talk with your healthcare provider about the choices available to you and when you can chose to change course of treatment. 

Are you having trouble sleeping at night?

Are you having trouble sleeping at night? Sleep difficulties could be caused by your diet. Here are 12 foods that are scientifically proven to promote rest and help you get a bit of much-needed shut eye:

1. Chicken
Chicken contains Vitamin B6 which produces tryptophan - an amino acid that encourages secretion of serotonin. Serotonin, the 'happy hormone' is a natural sedative, increasing tiredness, making it easier to get to sleep, and reducing night disturbances.

2. Warm milk
Dairy is another great source of tryptophan(色氨酸), but a glass of warm milk could be advantageous in other ways too. Not just an old wives' tale, warm milk may have psychological benefits, reminding you of your childhood and providing a calming effect.

3. Salmon
Salmon contains Vitamin B12, which scientists have found 'exerts a direct influence on melatonin'  - the hormone that regulates your sleep/wake cycles and helps keep the body clock in check. Melatonin supplementation is often used as a treatment for insomnia.

4. Mushrooms
Mushrooms are full of Vitamin D which affects the diencephalon(間腦) - the region of the brain that controls the sleep/wake cycles. According to researchers, Vitamin D deficiencies are a major cause of sleep disorders.

5. Spinach
Dark leafy greens like spinach are good sources of magnesium. Magnesium has been found to increase total length of sleep because it promotes the production of melatonin in the body, balancing the sleep/wake cycle.

6. Tuna
Tuna contains nicotinamide (niacin) - a Vitamin B3 that has been shown to increase rapid eye movement (REM) sleep and encourages a good night's rest. Other oily and fatty fishes like salmon, mackerel, and sardines are also good choices.

7. Pumpkin seeds
If you suffer from restless leg syndrome - a common cause of night disturbances - you may have an iron deficiency. Increased iron intake, from pumpkin seeds for example, can increase sleep efficiency in restless leg sufferers from 75.7 to 84.0 per cent. 

8. Tonic water
Similarly, quinine has been claimed to reduce legs cramps during the night which can affect sleep. Quinine is found in tonic water, but stick to just a small glass before bed as giant quantities could have some unpleasant side effects such as diarrhoea.

9. Herbals teas
Some ingredients of herbal teas, like valerian and kava, are believed to target GABAa receptors in the body. These receptors transmit data directly to the brain and, as they act as mild sedatives, they instruct the brain to take a little rest.

10. Bananas
Potassium, found in large quantities in bananas, has been seen to quickly relax muscles in animals, and although research on humans is limited, it is expected to have similar results. Relaxing the muscles and unwinding is a good way to encourage sleep.

11. Egg white omelette
Egg whites are chock full of serine - an amino acid that regulates blood sugar and provides mild sedative effects. In studies, ability to get to sleep, and duration of sleep, are better with serine  supplementation than with a placebo.

12. Toast
Carbohydrates like bread are a great source of energy - they cause a rapid rise in blood sugar, followed by a 'crash'. In some instances, such as before bed, this crash can actually be beneficial. Aim to eat about an hour before bed for best results.

References:By Jennifer Watts

Chinese Cupping Therapy

Cupping is one of the oldest methods of traditional Chinese medicine. The earliest recorded use of cupping dates to the early fourth century, when the noted herbalist Ge Hong wrote about a form of cupping in A Handbook of Prescriptions. Later books written during the Tang and Qing dynasties described cupping in great detail; one textbook included an entire chapter on “fire jar qi,” a type of cupping that could alleviate headaches, dizziness and abdominal pain.

Originally, practitioners would use hollowed-out animal horns for cups, and place them over particular points or meridians. Today, most acupuncturists use cups made of thick glass or plastic, although bamboo, iron and pottery cups are still used in other countries. Glass cups are the preferred method of delivery, because they do not break as easily as pottery or deteriorate like bamboo, and they allow the acupuncturist to see the skin and evaluate the effects of treatment.

How does cupping work? What does it treat?

In a typical cupping session, glass cups are warmed using a cotton ball or other flammable substance, which is soaked in alcohol, let, then placed inside the cup. Burning a substance inside the cup removes all the oxygen, which creates a vacuum.

As the substance burns, the cup is turned upside-down so that the practitioner can place the cup over a specific area. The vacuum created by the lack of oxygen anchors the cup to the skin and pulls it upward on the inside of the glass as the air inside the jar cools. Drawing up the skin is believed to open up the skin’s pores, which helps to stimulate the flow of blood, balances and realigns the flow of qi, breaks up obstructions, and creates an avenue for toxins to be drawn out of the body.

Depending on the condition being treated, the cups will be left in place from 5 to 10 minutes. Several cups may be placed on a patient’s body at the same time. Some practitioners will also apply small amounts of medicated oils or herbal oils to the skin just before the cupping procedure, which lets them move the cups up and down particular acupoints or meridians after they have been applied.

In China, cupping is used primarily to treat respiratory conditions such as bronchitis, asthma, and congestion; arthritis; gastrointestinal disorders; and certain types of pain. Some practitioners also use cupping to treat depression and reduce swelling. Fleshy sites on the body, such as the back and stomach (and, to a lesser extent, the arms and legs), are the preferred sites for treatment.

How many types of cupping are there?

In addition to the traditional form of cupping described above, which is known as “dry” cupping, some practitioners also use what is called “wet” or “air” cupping.
In “air” cupping, instead of using a flame to heat the cup, the cup is applied to the skin, and a suction pump is attached to the rounded end of the jar. The pump is then used to create the vacuum. In “wet” cupping, the skin is punctured before treatment. 

When the cup is applied and the skin is drawn up, a small amount of blood may flow from the puncture site, which are believed to help remove harmful substances and toxins from the body.

Is cupping safe? Does it hurt?

While cupping is considered relatively safe (especially air cupping, which does not include the risk of fire and heat), it can cause some swelling and bruising on the skin. As the skin under a cup is drawn up, the blood vessels at the surface of the skin expand. This may result in small, circular bruises on the areas where the cups were applied. These bruises are usually painless, however, and disappear within a few days of treatment.

In addition, there are several instances where cupping should not be performed. Patients with inflamed skin; cases of high fever or convulsions; and patients who bleed easily, are not suitable candidates for cupping. Pregnant women should not have cupping on their stomach or lower back. If the cups are being moved, they should not cross bony areas, such as the ridges of the spine or the shoulder blades.

Back Muscles spasm

Back Muscles spasm

Causes

Normal voluntary muscle contraction begins when electrical signals are sent from the brain through the spinal cord along nerve cells called motor neurons.

These include both the upper motor neurons within the brain and the lower motor neurons within the spinal cord and leading out to the muscle. At the muscle, chemicals released by the motor neuron stimulate the internal release of calcium ions from stores within the muscle cell. 

These calcium ions then interact with muscle proteins within the cell, causing the proteins (actin and myosin) to slide past one another. This motion pulls their fixed ends closer, thereby shortening the cell and, ultimately, the muscle itself. Recapture of calcium and unlinking of actin and myosin allows the muscle fiber to relax. 

Abnormal contraction may be caused by abnormal activity at any stage in this process. Certain mechanisms within the brain and the rest of the central nervous system help regulate contraction. Interruption of these mechanisms can cause spasm. Motor neurons that are overly sensitive may fire below their normal thresholds. The muscle membrane itself may be over sensitive, causing contraction without stimulation. Calcium ions may not be recaptured quickly enough, causing prolonged contraction. 

Interuption of brain mechanisms and overly sensitive motor neurons may result from damage to the nerve pathways. Possible causes include stroke, multiple sclerosis, cerebral palsy, neurodegenerative diseases, trauma, spinal cord injury, and nervous system poisons such as strychnine, tetanus, and certain insecticides. Nerve damage may lead to a prolonged or permanent muscle shortening called contracture. 

Changes in muscle responsiveness may be due to or associated with:

Prolonged exercise:

Curiously, relaxation of a muscle actually requires energy to be expended. The energy is used to recapture calcium and to unlink actin and myosin. 

Normally, sensations of pain and fatigue signal that it is time to rest. Ignoring or overriding those warning signals can lead to such severe energy depletion that the muscle cannot be relaxed, causing a cramp. The familiar advice about not swimming after a heavy meal, when blood flow is directed away from the muscles, is intended to avoid this type of cramp.

Dehydration and salt depletion:

This may be brought on by protracted vomiting or diarrhea, or by copious sweating during prolonged exercise, especially in high temperatures. Loss of fluids and salts—especially sodium, potassium, magnesium, and calcium—can disrupt ion balances in both muscle and nerves. This can prevent them from responding and recovering normally, and can lead to cramp.

Metabolic disorders that affect the energy supply in muscle. 

These are inherited diseases in which particular muscle enzymes are deficient. They include deficiencies of myophosphorylase (McArdle's disease), phosphorylase b kinase, phosphofructokinase, phosphoglycerate kinase, and lactate dehydrogenase.

Myotonia:

This causes stiffness due to delayed relaxation of the muscle, but does not cause the spontaneous contraction usually associated with cramps. However, many patients with myotonia do experience cramping from exercise. Symptoms of myotonia are often worse in the cold. 

Myotonias include myotonic dystrophy, myotonia congenita, paramyotonia congenita, and neuromyotonia.

Risk Factors

Anyone is at risk for muscle spasms. 

Symptoms

The pain of a muscle cramp is intense, localized, and often debilitating Coming on quickly, it may last for minutes and fade gradually. Contractures develop more slowly, over days or weeks, and may be permanent if untreated. Fasciculations may occur at rest or after muscle contraction, and may last several minutes. 

Diagnosis

Abnormal contractions are diagnosed through a careful medical history, physical and neurological examination, and electromyography of the affected muscles. Electromyography records electrical activity in the muscle during rest and movement. 

Treatment

Most cases of simple cramps require no treatment other than patience and stretching. Gently and gradually stretching and massaging the affected muscle may ease the pain and hasten recovery.

More prolonged or regular cramps may be treated with drugs such as carbamazepine, phenytoin, or quinine. Fluid and salt replacement, either orally or intravenously, is used to treat dehydration. Treatment of underlying metabolic or neurologic disease, where possible, may help relieve symptoms.

Alternative Treatment

Cramps may be treated or prevented with Gingko (Ginkgo biloba) or Japanese quince (Chaenomeles speciosa). Supplements of vitamin E, niacin, calcium, and magnesium may also help. Taken at bedtime, they may help to reduce the likelihood of night cramps. 

Prevention

The likelihood of developing cramps may be reduced by eating a healthy diet with appropriate levels of minerals, and getting regular exercise to build up energy reserves in muscle. Avoiding exercising in extreme heat helps prevent heat cramps. Heat cramps can also be avoided by taking salt tablets and water before prolonged exercise in extreme heat. 

Taking a warm bath before bedtime may increase circulation to the legs and reduce the incidence of nighttime leg cramps. 

What Is Metabolic Syndrome?

  Understanding Metabolic Syndrome

Metabolic syndrome is not a disease in itself. Instead, it's a group of risk factors -- high blood pressure, high blood sugar, unhealthy cholesterol levels, and abdominal fat.

Obviously, having any one of these risk factors isn't good. But when they're combined, they set the stage for grave problems. These risk factors double your risk of blood vessel and heart disease, which can lead to heart attacks and strokes. They increase your risk of diabetes by five times.

The good news is that metabolic syndrome can be controlled, largely with changes to your lifestyle.

Risk Factors for Metabolic Syndrome

According to the American Heart Association and the National Heart, Lung, and Blood Institute, there are five risk factors that make up metabolic syndrome.

According to the American Heart Association and the National Heart, Lung, and Blood Institute, there are five risk factors that make up metabolic syndrome.

Large Waist Size	For men: 40 inches or larger For women: 35 inches or larger
Cholesterol: High Triglycerides	Either 150 mg/dL or higher or Using a cholesterol medicine
Cholesterol: Low Good Cholesterol (HDL)	Either For men: Less than 40 mg/dL For women: Less than 50 mg/dL or Using a cholesterol medicine
High Blood Pressure	Either Having blood pressure of 135/85 mm Hg or greater or Using a high blood pressure medicine
Blood Sugar: High Fasting Glucose Level	100 mg/dL or higher

To be diagnosed with metabolic syndrome, you would have at least three of these risk factors.

What Causes Metabolic Syndrome?

Experts aren't sure why metabolic syndrome develops. It's a collection of risk factors, not a single disease. So it probably has many different causes. Some risk factors are:

Insulin resistance: 
Insulin is a hormone that helps your body use glucose -- a simple sugar made from the food you eat -- as energy. In people with insulin resistance, the insulin doesn't work as well so your body keeps making more and more of it to cope with the rising level of glucose. Eventually, this can lead to diabetes. Insulin resistance is closely connected to having excess weight in the belly.

Obesity -- especially abdominal obesity:

Experts say that metabolic syndrome is becoming more common because of rising obesity rates. In addition, having extra fat in the belly -- as opposed to elsewhere in the body -- seems to increase your risk.

Unhealthy lifestyle:

Eating a diet high in fats and not getting enough physical activity can play a role.

Hormonal imbalance:

Hormones may play a role. For instance, polycystic ovary syndrome (PCOS) -- a condition that affects fertility -- is related to hormonal imbalance and metabolic syndrome.

If you've just been diagnosed with metabolic syndrome, you might be anxious. But think of it as a wake-up call. It's time to get serious about improving your health. Making simple changes to your habits now can prevent serious illness in the future.