Weekly tips, affirmations, and small actions to feel your best.

Join Now
Twt-img.png
burger-icon.svg
Main Menu

Here’s How This Man Lost Weight With Self-Discipline And Shed Over 200 Pounds

by

If you’ve ever lost weight, you know firsthand how much discipline and willpower it takes. One man decided to go on this journey to lose weight naturally and ended up losing about 200 pounds! He now works as a fitness coach to help others with their own fitness efforts. Here’s Denis’s inspiring weight loss story.

“My initial weight was more than 400 pounds,” he says. “I didn’t notice health problems, but without changing myself, problems would definitely appear.”

Denis finally decided to take matters into his own hands and reverse any underlying health issues. He wanted to feel vibrant and energetic instead of sluggish all the time. So, Denis joined a gym and started lifting weights, focusing mostly on increasing strength and burning fat.

“I saw the results, and that gave me the strength to move forward to the goal,” he says.

After losing about 100 pounds, he noticed a significant increase in muscle mass, proving that his hard work had paid off.

Denis’ reveals how he lost weight

“I advise everyone to start right now; the taste of victory is much delicious.” We couldn’t have said it better ourselves!

On his Instagram page, it looks like he’s taken his love for weightlifting to the next level, participating in competitions. He also has taken up boxing and biking in his spare time. For Denis, life feels amazing now after losing weight; he feels much freer and happier now.

On his website, he offers coaching and training advice for anyone wanting to lose weight. He helps people figure out the proper diet for their weight loss goals and formulates a workout plan. Denis also teaches people how to have a better attitude toward food, as we often have an unhealthy relationship with it today. Finally, he gives people a long-term nutrition plan to make sure to stick to their goals.

In some of his packages, he also offers supplement advice for people wanting to get additional nutrients in their diet. When Denis isn’t training in the gym, he likes to work out at local parks. He uses the bars to do pull-ups or tricep dips and does workouts at home occasionally as well.

You can get active in any way you choose; make sure to pick activities you enjoy and stick to. If you don’t like the gym, you can always take up running, biking, swimming, hiking, or even dancing! The most important thing is to get moving and clean up your diet as well.

Here are some general tips if you want to get healthier:

Depending on your goals, you’ll want to eat in either a caloric surplus or deficit. If your goal is weight loss, you want to eat fewer calories than burn consistently to achieve a deficit. On the other hand, if you want to gain weight, make sure to eat in a surplus most of the time.

Here are some other changes noted by people who lost weight.

1. Look at it as a lifestyle change

Don’t follow another trendy diet or workout plan that promises quick results. Your body will often not tolerate the sudden changes well and will want to gain back the lost weight. Instead, focus on making gradual changes to your lifestyle, such as exercising and eating healthier. You’ll notice the difference over time, and you’ll feel more accomplished by doing things the right way.

2. Get enough aerobic exercise

Aerobic exercise includes anything that gets your cardiovascular system pumping. This includes brisk walking, running, swimming, cycling, or sports. The American Heart Association recommends getting around 2.5 hours of cardio each week. Not only will aerobic exercise improve your heart health, but it also lowers the risk of high blood pressure, obesity, and other diseases.

3. Walk every day

Walking is a wonderful exercise because it gets your whole body moving if you’re just starting. Also, if you choose to walk outdoors, you’ll get to enjoy nature and benefit from the relaxing environment. Plus, the sunshine doesn’t hurt, either!

4. Take smaller portions

The average plate in America is around 14” wide. When you get your plate out for a meal, you naturally want to fill it up. So, the remedy for this is to choose a smaller plate size. This way, you can control your portions and still feel full without getting stuffed. This tip is key for anyone who ever lost weight!

5. Eat heart-healthy fats

Healthy fats include avocado and olive oil, nuts, seeds, avocado, and ghee (clarified butter). Using canola, lard, and vegetable oils frequently can cause inflammation because they all have high unsaturated fat levels. Even coconut oil should be used sparingly, as it also has a lot of unsaturated fat.

6. Get more fiber in your diet

You can get fiber from fruits, vegetables, whole grains, and legumes. Not only does fiber keep you full, but it also helps your digestive system run smoothly. Eating diets high in fat or sugar can cause your digestion to slow down, leading to disease. People who eat more fiber tend to have better gut health since the microbes feed on fibrous foods.

7. Add spices to your meals

Adding spices like cinnamon, ginger, chili powder, cayenne pepper, cumin, and turmeric can make eating more stimulating. You’ll be less likely to overeat when you use spices because they decrease your appetite. Not to mention, they also can increase your metabolism because of a compound call capsaicin, which helps with lost weight.

8. Get more sleep

In many countries today, people suffer from chronic sleep deprivation. They stay up too late watching Netflix or scrolling their phones, which interrupts sleep due to the blue lights. For optimal sleep, make sure to turn off technology a couple of hours before bed and have a regular sleep schedule. Prioritize your sleep because your cells heal and rejuvenate during this time, helping your body and mind function properly.

Final thoughts: Denis lost weight, and you can too!

Weight loss doesn’t happen overnight; it takes consistent effort to see any results. However, if you keep up a routine day after day, you will start noticing a difference soon enough. Denis’ story of how he lost weight shows us what is possible if we take that leap of faith and move closer to our goals.

15 Signs Someone is Facing a Mental Health Crisis

by

Do you suspect you or someone you know is facing a mental health crisis? Your mental state can also dictate your relationship with your family and friends. Since dawn, there’s been a direct connection with your mind, body, and spirit.

These three parts of your life work together, and when one is off-balance, it can throw everything off. Mental breakdowns happen every day because life is so hard. Many triggers may make your mental condition poor.

A mental health crisis is when someone acts in a manner that puts both themselves and possibly others at risk. They may not act, think, or speak the same. Thankfully, there are usually indicators when someone is in distress, and there are steps you can take to help.

Fifteen Signs of A Mental Health Crisis

mental health crisisDo you know the signs of a mental crisis? Remember that the triggers and the severity of the issues can vary significantly among people. However, when you learn the signs that something is amiss and learn how to handle it, you can get help before things escalate.

Sadly, many people don’t know they’re mentally heading for a breakdown, so you need to make sure you can identify troubling signs. Here are the most common symptoms that someone is having a mental crisis.

1. Hallucinations or Delusions

Have you ever heard or seen things that no one else does? People going through a mental breakdown commonly hear someone calling their name, yet there will be no one there. Hallucinations or delusions cause people to hear, see, or believe things no one can validate.

It’s like the feeling of someone who has consumed too much of a hard drug and is dazed and confused. Someone mentally breaking often loses touch with reality, and hallucinations are commonplace.

A real psychotic break can affect your reasoning skills and bodily sensations. When you see any of these signs, getting help immediately is imperative.

2. Paranoia

Paranoid feelings are often observed with conditions like Schizophrenia, but it can also be displayed during a mental crisis. Being paranoid means that a person becomes very distrustful of everything around them.

An individual experiencing a break may not trust the food they’re served for fear that someone poisoned it. Paranoia is a huge red flag that something is mentally incorrect.

3. Irritability

Irritability and mood swings are similar, yet they’re different. Someone irritable is moody, touchy, and seems to be on edge. They may be hard to deal with because they will snap your head off. While irritability alone is not a sign of a breakdown, if it accompanies any of these other signs, then it’s troublesome.

4. Depression

Many things can cause depression, including a chemical imbalance in the brain or circumstances, according to Harvard Health Publishing. The key is to find and treat the underlying issues. When someone is in constant depression and losing interest in things they love, it can be a sign that they’re heading for a significant mental health crisis.

5. Neglecting Responsibilities

If a person forgets to go to work, leaves the kids at school, or fails to turn the water off in the bathroom, these are all signs that something is off. A person who is in crisis will often forget to do the things that they always do. Their routine is messed up, and they can’t remember what comes next.

6. Restlessness

Restlessness is like anxiety, and it may even be caused by anxiousness. A restless person may pace the floor, act like they’re on edge, and this behavior may be accompanied by irritability and moodiness.

7. Isolation

Humans are social beings that thrive when they’re around others. When someone wants to isolate themselves from the world, they will isolate themselves. Isolation is troubling because it means that a person’s mental state is deteriorating.

It doesn’t always mean that they’re losing touch with reality, but it can be caused by anxiety, depression, and many other things. Something is amiss if you or a loved one can no longer interact with others from a deteriorating mental state.

pop quotes8. Suicidal Ideations

When life’s troubles get so heavy, an individual may experience a mental crisis and wish to die. Some don’t see a reason to get up in the morning, which would fall into the depression category. However, someone who thinks and plans a way to kill themselves has suicidal ideations.

9. Hygiene Issues

One of the first ways you can tell if someone has mental issues is their hygiene. A person who is always well-kempt that suddenly has a not-so-fresh smell may be in trouble.

When people don’t feel like themselves, they will let essential things like hygiene fall. They don’t want to smell that way, but they might truthfully forget to bathe or even care if they didn’t.

10. Dissociative Amnesia

While a person may forget to get the kids at school, another type of forgetfulness is more concerning. It’s the inability to recall dates, times, or events in their life. There is dissociative amnesia which is a coping skill the mind uses to keep it from further harm. According to the Cleveland Clinic, these episodes are categorized as localized, generalized, or fugue.

11. Obsessed with Medical Symptoms

Many people get on the internet to research any symptoms they’re having. While it’s okay to do that occasionally, it can get to the point of an obsession. Someone suffering from hypochondria continually fears something wrong with them, and they are trying to get to the bottom of it.

They may have numerous tests run, and while they show nothing amiss, they will still insist it’s not in their head. While hypochondria is a separate mental health diagnosis, it can also indicate that someone is starting to break mentally.

12. Appetite Changes

Weight fluctuations in either direction can be a sign of trouble. If a person loses or gains more than 10 pounds in a short period, then it’s cause for alarm. A person suffering from a mental health crisis may gorge on foods or avoid them altogether. Extreme changes in eating habits must be evaluated.

13. Sleeping Too Much or Too Little

Sleeping habits are another thing that links to mental health. Thus, sleeping too much or too little can be due to a mental health issue. Insomnia can accompany mental health problems and wanting to sleep too much.

These can also be signs of depression, which can be part of a breakdown or a diagnosis independently.

14. Anxiety and Fear

A person who once was full of life and could do anything may now fear leaving home. They may be unable to get behind the car’s wheel or even go to the grocery store. Anxiety and fear can do a number on someone, and it’s enough to make them shut down.

A mental health crisis isn’t always someone wanting to kill themselves or others; sometimes, it causes a person to want to shut the door and make the world disappear.

15. Mood Swings

Mood swings are another good indication that something is off. A person suffering mentally can go from extreme highs to extreme lows in minutes. Not all mood swings are dangerous, and you must learn to differentiate between the two.

Dangerous mood swings are those that include:

  • Threatening or initiating violence toward others
  • Extreme anger when they’re breaking items
  • Being overjoyed and giddy over the smallest of things
  • Feeling the urge to harm themselves

It’s hard to deal with violent mood swings, but you must remember that this person doesn’t realize they’re having these fluctuations.

mental health crisisFinal Thoughts on The Fifteen Signs of a Mental Health Crisis

It is essential to discuss the growing concern of the mental health crisis that America is facing. People are more unhappy and have more stress than ever before. Think of yourself as a rubber band.

When you get a bill you weren’t expecting, the rubber band (you) gets stretched a little more. You are sick and have two weeks off work without pay, so the rubber band stretches slightly. Finally, you have a death in the family of a loved one that sends you over the edge, and the rubber band stretches until it breaks.

Shattered and left in pieces, you try to assemble things, but you can’t because you need help. Thankfully, there are many ways to restore your mental health, such as therapy, medication, yoga, and counseling. You can take control of your mind and use nature and mindfulness to help heal your mental anguish.

12 Science-Proven Anxiety Management Tips People Often Ignore

by

Did you know that mental health professionals say that anxiety is snowballing out of control in this country? This mental health issue is like an uninvited guest that shows up when you least expect it and lingers way too long. The unease of this mental health disorder affects you, your family members, and friends, yet very few have appropriate anxiety management skills.

No one is immune from its torturous grip, and it doesn’t care if you have millions in the bank or are living paycheck-to-paycheck. Some experts have gone as far as calling it a noncontagious cognitive plague, and according to the Anxiety and Depression Association of America, more than 40 million people are suffering.

Understanding Anxiety

Unless you’ve ever experienced anxiety firsthand, then you may not know how debilitating this condition. The term is vague as it covers much ground in the psychological sphere. One person may get jittery before an exam, while another cannot drive down the road anymore because their anxiety is at unbearable levels.

Having some angst is completely normal, and it only becomes an issue when reasonable worries become unreasonable. A small problem that usually wouldn’t cause you to blink an eye becomes catastrophic when anxiety is involved.

anxiety managementAnxiety is also divided into many subcategories, such as:

•Panic disorder

•Post-traumatic stress disorder

•Phobias

•OCD or obsessive-compulsive disorder

•GAD or general anxiety disorder

When a person presents as having generalized anxiety, then they are diagnosed with GAD. Individuals suffering from this condition will feel anxious more days than not, and they struggle to find anything that relaxes them. GAD affects about 3.1 percent of the population, or about 6.8 million people, according to the Anxiety and Depression Association of America.

Twelve Anxiety Management Tips

As you can see from these alarming statistics, anxiety is a significant problem, and the chances you will encounter it are high. So, the best thing to do is to learn management tips to control these feelings of angst.

You don’t have to let anxiety stop you from living the life you deserve. Here are some of the best coping skills to help you nip this ugly beast in the bud.

1. EFT Tapping

EFT stands for emotional freedom techniques, and it’s becoming more popular as a way to control anxiety. According to the National Library of Medicine, there have been numerous studies done to prove its efficiency. The concept is simple in that you tap on your pressure points to trigger an immune response. It’s the same principles used in acupuncture, but there are no needles involved.

2. Meditation

Meditation is a great way to relax and learn how to calm the body and mind. This ancient art is classified as one of the mental dexterity exercises that teaches you to send negativity from your body and allow positive energy to flow. There are many guided meditations online that can help you unclutter the brain, and it can ease the angst you feel.

The best part about meditation is that you can do it any time or place that you feel your anxiety levels rise.

3. Rhythmic Breathing

Your sympathetic nervous system gets involved when you are stressed out. It tells your body that there is danger around you, and you will go into “fight-or-flight” mode. During this period, the body starts releasing powerful stress hormones that speed up your heart, make you feel dizzy, and causes you to breathe fast.

The key is to use breathing exercises to trigger your parasympathetic nervous system to respond. The goal is to breathe in through your nose, hold the breaths for a few seconds, then release it through your mouth. You will be amazed at how much better you feel when you learn to engage in this anxiety management technique.

4. Exercise Regularly

If you want to combat stress, then you must learn to exercise. When you’re working out, you’re releasing endorphins that boost your mood and make you feel better. Plus, it automatically lowers your body’s stress response.

Exercise is one of the best ways to get your anxiety under control, and yet few realize how powerful it is to their mind-body health.

5. Reduce Caffeine Intake

Caffeine is a stimulant that has a drug effect on the body. Did you know that one of the best anxiety management tips around is to cut out coffee and soda from your diet? Since simulants raise your heart rate, it stands to reason that someone who has anxiety and panic doesn’t need anything messing with their heart.

Plus, caffeine can cause jitters like that of anxiety, so it’s best to opt for non-caffeinated drinks.

6. Journaling

When you can’t express verbally how you feel, then write it all down. Journaling is a powerful way to get out of all the emotional turmoil you feel inside. If you chart the triggers to your anxiety, then you can learn anxiety management techniques to prevent them the next time.

For instance, if you tend to get nervous after lunch, what are you eating that may trigger your angst? You should see patterns emerge that can identify the things that upset you and find ways to counteract these triggers.

pop meme7. Laugh Often

When is the last time you’ve had a good belly laugh? You may chuckle at a meme on social media or grin at a funny someone says at work, but when is the last time you laughed until your side hurt?

Laughter is like good medicine for the soul, and when you have a deep belly laugh, you’re releasing powerful feel-good endorphins that will combat your anxiety.

8. Practice Mindfulness

Practicing mindfulness is a great habit that can help keep you grounded and present in the moment. It’s a beautiful way to combat negative thinking, and it can be used to ease the symptoms of both anxiety and depression. Based on Buddhist philosophy, mindfulness can help you toss anxious thoughts to the side and live in the moment.

A study was conducted on college students to see if this ancient practice could help them with their angst and increase their self-esteem. The results were uncanny.

9. Cuddle

Is there any better anxiety management tip than to hug it out? Cuddling is a great way to relieve stress as well as make you feel better. When you connect with someone else in an embrace, your body automatically releases oxytocin and lowers cortisol levels, keeping anxiety in check.

So, the next time you feel like you’re about to blow a gasket, find someone to cuddle with and see how it improves things.

10. Try Yoga

Yoga is a practice that allows you to join your body and mind. This ancient art’s gentle movements help you increase body and breath awareness, lowering stress levels. Since there are all levels and styles of this exercise, it’s acceptable for anyone of any age or body type.

11. Use Natural Supplements

There is something extraordinary about the herbal supplements that nature provides. There are many supplements on the market that can be used in addition to other anxiety management techniques. The most common are lemon balm, ashwagandha, green tea, valerian, kava kava, and lavender.

12. Spend More Time Outside

The sunshine is healing, and so many people are indoors because of technological advances. Did you know that being deficient in vitamin D can cause you to have feelings of anxiety, among other issues? SAD or seasonal affective disorder is a common problem in the winter because people don’t get sufficient sunlight.

Spending just 20 minutes a day outside in the sun can have a significant impact on your vitamin D level as well as your overall moods. The New England Journal of Medicine states that there are roughly one million people in this country that are deficient in this essential vitamin, could it be the real issue behind much of the anxiety problems in this nation?

anxiety managementFinal Thoughts on Anxiety Management

Anxiety is essential as it’s part of an internal system that warns you of danger. However, when you’re being flooded with stress hormones for the simplest of reasons, it can affect your quality of life. While the various degrees of anxiety are all over the place, the good news is that it’s one of the most treatable of all mental illnesses.

By incorporating a few anxiety management techniques into your day, you can learn to stop these feelings before starting. Anxiety is also known as the great pretender because it will make you feel and think about things that aren’t true. If you suffer from anxiety, you should know that you’re not alone.

The key is to find the effective technique or herbal supplements that work best for you. You can kick this problem to the curb and retake control of your mind-body-spirit.

Ménière’s Disease: Symptoms, Causes, Diagnosis, and Treatment

by

Ménière’s disease affects the inner ear, which is the part that is related to hearing and balance. It can be debilitating, uncomfortable, and frustrating to deal with each day.

It is an uncommon disorder typically diagnosed between the ages of 40 and 60 but can occur at any age. Treatment can help relieve the symptoms and minimize the impact on your life. Ménière’s caused unexpected attacks that can last for hours or days before the symptoms disappear.

It leads to dizzy spells and hearing loss, and it typically only affects one ear. This disorder also causes a roaring sound in your ears called tinnitus and the sensation of ear pressure or pain. Without treatment, this disease can lead to permanent hearing loss.

What is Ménière’s Disease?

Ménière’s disease is still being studied, but researchers discovered it develops from a pressure deep inside the ear. The pressure comes from fluid build-up within the ear.

Studies from the National Institute of Deafness and Other Communication Disorders show that nearly 615,000 people have Ménière’s disease and that cases are increasing. There is no cure, but you can do things to treat it while alleviating the symptoms. If you find a treatment option that works for you, remission is possible.

menieres diseaseWhat Causes Ménière’s Disease?

If you have a family history of the disease, you are more likely to develop it yourself. Not everyone that is diagnosed has a genetic disposition, though. If the inner ear is damaged or the fluid levels are off, it can trigger Ménière’s.

Another trigger of this disease is chronic migraine headaches because they constrict the blood vessels. Sometimes, a blockage can lead to improper fluid drainage, which can cause Ménière’s to set in. Other causes include an abnormal immune response, allergies, or a viral infection.

Anytime fluid builds up in the inner ear, it stimulates sensory cells that signal the brain. Each time it sends a signal, you experience the symptoms of Ménière’s. Other potential causes of Ménière’s include:

  • head injury
  • alcohol use
  • stress or anxiety
  • medication side effects
  • smoking
  • fatigue
  • respiratory infection

What Are the Symptoms of Ménière’s Disease?

The symptoms of this disease vary widely in each case. Some people might experience many symptoms, while others only experience one or two. Either way, knowing the signs can help you identify the disease.

The symptoms of Ménière’s disease include the following:

  • Dizziness Or Lightheadedness: You will sometimes feel dizzy or lightheaded as a result of Ménière’s, making it dangerous to drive. When this happens to you, try to sit or lie down until the feeling passes.
  • Pressure or a Feeling of Fullness in the Ear: If you experience a feeling of fullness or pressure in your ear, it is a sign of Ménière’s. This feeling will only occur in the affected ear.
  • Tinnitus: Tinnitus is a ringing, buzzing, roaring, whistling, or hissing sound occurring in your ear.
  • Hearing Loss: In Ménière’s, hearing loss might come and go, especially in the early stages. However, without treatment, the hearing loss can become permanent. People with Ménière’s tend to have problems hearing low frequencies or frequencies combined with low and high.
  • Feeling Uneasy: If you feel uneasy or unstable, especially when in a darkened area, it is a sign of Ménière’s.
  • Intense, Reoccurring Episodes of Vertigo: Vertigo is a spontaneous spinning sensation that starts and stops suddenly, and it sometimes causes nausea. You usually won’t get a warning, and each episode can last anywhere from 20 minutes to several hours, but no more than 24 hours.
  • Blurred Vision and Eye Twitches: As Ménière’s worsens, your symptoms will intensify and change. After dealing with occasional bouts of vertigo for an extended time, you could develop vision and eye problems.
  • Nausea Or Vomiting: This disease can cause nausea or vomiting as it affects your balance. It will make you feel sick, and the symptom worsens the more you move.
  • Diplacusis: In some cases of Ménière’s, people experience diplacusis or double hearing.
  • Fatigue: Attacks can last up to 24 hours, so they take quite a bit of energy out of you. Once the episode passes, you will likely feel an overwhelming need to rest.

Stages Of Ménière’s Disease

Ménière’s has been divided into multiple stages, making it easier to describe the condition. All of the phases differ, so understanding them can give you a better idea.

  • Early Stage: During the early stage of Ménière’s, you might experience vertigo, tinnitus, lightheadedness, nausea, and vomiting. The severity of attacks during this phase varies, but they last anywhere from 20 minutes to a full day. A person might also experience a blocked or full ear and hearing loss during this stage.
  • Middle Stage: The symptoms of vertigo, hearing loss, and tinnitus become more severe during the middle stage of Ménière’s. During this phase, people might also experience long-term remission that can last for up to several months.
  • Late Stage: The late stage of Ménière’s involves less vertigo, and they might not experience it at all. Tinnitus and hearing loss get progressively worse during this phase, however. The person might suffer from unsteady balance regularly, and they’ll feel unstable in dark lighting conditions.

How Is Ménière’s Disease Diagnosed?

Experts explain that getting an official diagnosis for Ménière’s can be difficult and often takes several months to attain. The reason it is so hard is that doctors must rule out other diseases with similar symptoms first. Some of the diagnostic methods the doctor might use include:

  • Physical Exam and Review of Your Medical History: Your doctor will want to know how many episodes of vertigo you experienced and the duration of each. They will ask about episodes of tinnitus or fullness in your ear. Your doctor will also do a physical assessment to check for other causes of Ménière’s disease symptoms.
  • Hearing Assessment: For a Ménière’s diagnosis, your doctor will do a hearing test or audiometry. This test assesses your ability to detect sound at different pitches and volumes, and it will determine how well you can distinguish between similar-sounded words.
  • Balance Assessment: When you have Ménière’s, you might experience balance issues that return to normal between episodes. Other times, you might have ongoing balance problems. There are several tests that your doctor might do to evaluate your balance.
  • Tests to Rule Out Other Conditions: Your doctor might request blood tests and imaging scans to rule out other disorders with similar symptoms. Once they begin to rule out other conditions, the diagnosis process becomes easier.

menieres diseaseHow Is Ménière’s Disease Treated?

Doctors will suggest treatment options to you to help manage the symptoms and alleviate the issues that accompany Ménière’s. While there is no cure, treating the symptoms can help you enter remission. Some of the ways that Ménière’s disease is treated include:

  • Try Medication: Doctors sometimes prescribe medications to control the symptoms of Ménière’s. Studies show that with medication, your chances of controlling the condition increase by about 80%.
  • Take Water Pills: Water pills help reduce the sodium levels in your body but have unpleasant side effects. However, the reduced sodium will help limit the frequency and severity of your attacks.
  • Vestibular Rehabilitation Therapy: This therapy can help retrain your brain to process balance differently. If balance issues are making your life hard, vestibular rehabilitation therapy can make a difference.
  • Surgery: Your doctor will save surgery for the last option because it is the most invasive. One of the surgeries they might suggest will relieve excessive pressure from the inner ear. The other type your doctor will consider is surgery to stop the signals from your ear to your brain.
  • Hearing Aid: If you’ve experienced hearing loss due to Ménière’s, a hearing aid can help. Not only will it improve your hearing, but you’ll feel better and more stable, too.
  • Middle Ear Injections: Your doctor might suggest injecting medication into the middle ear. The medications will absorb into the inner ear, improving vertigo symptoms.

Lifestyle Changes for Ménière’s Disease

  • There are things you can change about your life to help with Ménière’s disease, including:
  • Changing Your Diet: Your diet can help manage the symptoms of this disease, so acknowledging the foods you ate before an attack can help. Keep a journal to see which foods seem to trigger it, and try to eliminate them from your diet. One of the biggest dietary issues for Ménière’s is sodium, so reduce your intake as much as you can.
  • Avoid Things That Worsen Vertigo: Anytime you experience vertigo, avoid sudden movements, bright lights, looking at electronics screens, or reading. If you can, sit or lie down when you feel dizzy and stay in that position until it passes. It might help to look at something that isn’t moving, too.
  • Limit Caffeine, Alcohol, and Tobacco: Caffeine, alcohol, and tobacco are three substances that can negatively affect the fluid balance in your ears. It can trigger Ménière’s episodes and worsen the symptoms.
  • Work on Stress Management: Stress and anxiety are both causes and symptoms of Ménière’s disease. If you can learn how to manage stress, you will experience an improvement in your condition.

What Is the Outlook for Someone with Ménière’s Disease?

More than half of the people that suffer from Ménière’s disease get better without help. They can control their symptoms with a change in their diet or with help from a doctor.

With hearing loss, you might develop fear or a loss of confidence. You might also experience anxiety about a conversation with others, causing depression.

There is no cure for Ménière’s, but you can alleviate the symptoms and complications. Plus, with the right treatment methods, you can enter remission.

menieres diseaseFinal Thoughts on Meniere’s Disease: Symptoms, Causes, Diagnosis, and Treatment

Living with Ménière’s syndrome is difficult, but you can manage the symptoms and alleviate the severity. This disease affects your ability to walk, hear, and live a normal life. While it isn’t curable, you can manage it and aim for remission.

Talk to your doctor for a diagnosis and treatment options, and make lifestyle changes to help yourself at home. If you can get ahead of worsening conditions, you can avoid the more invasive treatment options and symptoms.

The Inspiring Weight Loss Story of a Man Who Weighed 600 Pounds

by

Someone who transforms their body through weight loss doesn’t just change physically; they change mentally and emotionally, too. Daniel lost a whopping 220 pounds, and inspires all of us with his story. This is his weight loss story–how he turned his life around and got his health back.

Daniel said,

“I wanted to live longer; I wanted to live past the age of 40, I wanted to see my grandkids, and the way I was treating my body, I wouldn’t have been able to see those two things.”

Of course, he had to overcome huge mental hurdles in the beginning, but he knew he couldn’t turn back. Once he got into the rhythm of exercising and eating healthier, though, everything fell into place. He dropped the weight quickly at first, and starting feeling better soon after he started the journey.

When someone transforms themselves so dramatically, everyone takes notice. They want to know how you did it, how you got started, and how to achieve similar results. What it all comes down to is consistency and determination. If you have those two things, you can achieve anything you set your mind to.

Daniel knows this firsthand, because he couldn’t have achieved such incredible results without believing in himself. He knew it would be a huge uphill battle, but he had the fire in him to fight. He took things slowly at first, though, just focusing on moving his body a little each day.

“I started my weight loss journey in January of 2019. I knew I needed to make a change when I couldn’t do a simple task such as getting off the couch or putting my own socks on,” Daniel said.

This motivated him to start learning about healthy eating and workout routines. He knew he’d have to drastically cut calories in order to start seeing results.

Daniel transforms his body and mind with a healthy lifestyle

“Being 600 pounds, I was eating 6000 or more calories a day, so when I went down to that 1800-2400 calorie range, I was dropping weight fast, and that fueled my fire.”

When he starting losing weight, that gave him the momentum to keep moving forward with his goals. He said, of course, the hardest part of the whole journey was just taking that first step. But, once he began, there was no stopping Daniel. He was going to see this through to the end and achieve what he set out to do.

“In the beginning of my journey, I lost my first 40 pounds by just restricting my calories. Once I lost my first 100 pounds, that’s when I found the passion for lifting. Then, once I got into weight training, that’s when I really saw my body transform.”

For Daniel, he looks at it as almost a whole different journey, and this gave him even more fire to keep at it. Weightlifting has helped him with muscle definition and strength, and he enjoys continually challenging himself. Once he hits a goal, he just keeps setting the bar higher.

“When you have the determination that you’re fighting for your life on an everyday basis, you just make that work,” Daniel said. “And, I had that strength to overcome that.”

He still treats himself from time to time, but he always keeps the end goal in mind.

“Don’t get me wrong – I definitely still eat my favorite foods, but it’s all about balance. I have lost a total of 220 pounds. I’m not completely done with my journey yet; I want to lose another 70 or more pounds.”

Daniel wants to keep progressing, but so far, his weight loss has been more than impressive. Everything in his life has improved since he started this transformational journey.

Daniel’s advice for anyone who wants to get started with their weight loss story

On his Instagram, he says he wouldn’t change anything that he’s accomplished or how he’s done things over the last couple years. He struggled in the beginning with how he would reach his goals and what path to take, but it became clearer with time. Since he decided to let go and trust the process while staying consistent, he’s been able to overcome these struggles.

Now, he doesn’t let the anxiety of achieving his goals get to him; he just keeps striving toward the goal. He credits the people closest to him with being there when he has doubts or worries, because they help keep him going. Daniel has truly made a life-changing transformation. He’s now able to do intense workouts for an hour or more, whereas before he had trouble even walking short distances.

He also says his mental health has improved dramatically. Many people in today’s world struggle with anxiety and depression, but working out can greatly alleviate symptoms. In one of his posts, he says that just a couple years ago, he would binge eat or sit on the couch when his anxiety got bad. Now, he hits the gym or goes for a walk, so he’s come a long way with his mental and physical health over the years.

“Outcomes that I’ve had with this whole journey is simple and short – I just get to live life in a bigger and better capacity.”

Final thoughts: Daniel began his weight loss story by losing over 200 pounds, and he’s not done yet

Daniel’s weight loss success shows that we can indeed do anything we set our minds to. The only thing stopping us, is ourselves. Once we get out of our own way, the sky is the limit. He’s lost an incredible 220 pounds, but he’s far from finished.

His goal weight is 300 pounds, so he has about 70 more to go. We wholeheartedly believe he will get there, as he’s already achieved so much! We hope that Daniel’s weight loss story motivates anyone out there who wants to take their health back. It may seem difficult initially, but you never know how far you can go until you try.

Couple Rescues A Dog…Then A Pig…And Now Has An Animal Sanctuary

by

So many animals out there need a loving home, and one couple decided to help out as many as they could. What started with a dog and pig at first, turned into an entire animal sanctuary, where they welcome animals of all kinds with open arms.

Here is their incredible story.

“We started in downtown Cleveland, Ohio on a 0.1-acre lot, and there was really no intention behind having a mini farm,” Carly said. “We started with a pig and a dog, and I just wanted way too many animals that I can fit in this small area.”

She said that with her husband’s organizational skills, he made it work for them with the animals she wanted. After renovating the space and making it animal-friendly, she said their pig Poppy really seemed to enjoy it. They also have a pitbull they absolutely adore named Luna. Carly says people love visiting their quaint farm and watching the animals roam free.


“Then we got chickens, and then we got too many chickens,” Carly jokingly said.

They don’t have quite as many chickens anymore, they have plans to adopt more as their homestead grows. Poppy and the chickens spend a lot of time together, and sometimes the chickens even sit on the pig’s back. Carly wanted to have a pig because of their sweet, intelligent nature, and she enjoys showing this side of Poppy to others.

Carly says of Poppy, “If you’re not your authentic self, and you’re stressed and in a bad mood, she senses it, and she knows how to let you know that that’s not right or she needs you to be in a better headspace before interacting with her.”

“She’s definitely got an attitude, she’s a little defiant, and that’s something I love about pigs is how intelligent they are.”

Important things to know about pigs if you want to adopt one

Carly says many people think pigs stay really small and you can fit them in your purse. However, according to The British Columbia Society for the Prevention of Cruelty to Animals, even mini pigs can weigh up to 150 pounds when fully grown! Any pig that weighs under 350 pounds is classified as a mini pig. So, when people adopt mini pigs, they often have no idea what they’ve gotten themselves into.

Standard farm pigs can weigh over 700 pounds and measure up to 6ft in length. As you can imagine, pigs need lots of room outdoors to explore and play. Many people adopt them thinking they will be similar to a dog, but they have different needs. Pigs don’t adapt well to indoor living since they enjoy rooting through things with their snout and manipulating objects.

Without access to the outdoors or stimulating toys and games, the pig will become bored and start messing up the house. They may tear through cupboards and furniture or knock over breakable items.

Even outdoors, pigs need special accommodations to ensure their health and safety. Since they sunburn easily and have sensitive skin, pigs require shelter from cold and hot temperatures. Pigs don’t sweat and are prone to parasites and insect bites. To protect their skin and help them stay cool, they need a shallow mud pit to roll around in.

Because of the extensive care these animals need, it leads to many abandoned or mistreated pigs that need rehoming. Carly also says they require a lot of work and attention. Any animal you adopt will need adequate love, care, and socialization, so it’s important to do your research beforehand.

What made Carly want to adopt so many animals

Carly has been an animal lover all her life. Growing up, she would even find insects around her neighborhood and give them makeshift homes. She also adopted stray dogs as she got older, and the calling to help animals never went away. It only got stronger.

Carly wanted to help as many animals as possible, and eventually turned her attention to pigs. When she got Poppy, a Julianna pig, in 2013, she dedicated much of her time to caring for her. When family and friends found out about the pig, Carly got inspired to share more about her on social media.

She developed a deep interest in learning about how animals communicate, so she eventually sought out animal behaviorists. Carly just wanted to soak up all the information she could about pigs, and she became an outspoken animal advocate. When she met her husband Andrew in 2016, he didn’t feel completely on board with rescuing tons of animals. However, after they adopted their pitbull Luna from a local shelter, he immediately fell in love.

After that, he too wanted to learn all he could about animals. Together, they took in many different types of animals in Ohio City. They’re currently working with a team to find the ideal property and connections in order to continue building their homestead.

Carly says that one of the best things about adopting animals is watching them grow and thrive. If they can’t adopt them, they also enjoy looking for a forever home for animals. When an animal is given a second chance after being neglected or seen as too aggressive, it reminds Carly why she advocates for animals.

“A lot of these farm animals are misunderstood; they’re so intelligent, and we just love them. We have so much fun with it, “Carly says.

Final thoughts: This couple made it their mission to start their animal sanctuary

While not everyone can buy land and open a sanctuary for animals, Carly and Andrew saw it as a calling. They want to save as many animals as they can, and have gotten off to a great start. They take in abused, neglected, or personally surrendered animals and provide long-term pet care and shelter.

If you’d like to read more about their mission or donate to help their animal sanctuary, please feel free to do so.

20 Positive Affirmations for Kids to Live By

by

Positive affirmations are useful for anyone, and they offer many benefits to those who use them. While it seems most of those who use affirmations are adults, there are also many positive affirmations for kids. For kids, the positive affirmations should be a little simpler and should apply to their daily lives.

Teaching positive affirmations for kids to your children can help them immensely as they go through life. You will be instilling positive habits and thoughts at an early age. Plus, you will be giving them the tools they need to live a happy, fulfilling life.

The sooner children start learning these positive affirmations for kids, the better they will remember them. Positivity is learned and practiced over time, but it will become a habit with consistency.

As you read these positive affirmations for kids to live by, focus on the ones you think will help your child. Remember that each child is different and what works for one may not work for another. Have your child repeat a few of these positive affirmations and see which affirmations work for them.

Benefits of Positive Affirmations for Kids

positive affirmations for kidsThere are many benefits to teaching your children positive affirmations. These benefits include:

  • increased levels of happiness and life satisfaction
  • less stress
  • promoting positive habits
  • higher grades and increased academic achievement
  • increased amounts of physical activity
  • help with overcoming negativity and bad habits
  • determination and drive
  • helps with focusing

Positive Affirmations for Kids to Live By

Teach your children these concepts.

1. I am an important person in my family.

Children need to feel like they are an important part of the family unit. Tell them how important they are and in what ways, and then have them say this affirmation. It will help them feel valuable and worthy.

2. I am loved and wanted.

Every child needs to know that they are loved and wanted. Without these things, the child would surely suffer. Make sure your child knows it, and then have them repeat this affirmation whenever they need to.

3. Making mistakes is okay, as long as I learn from them.

Everyone makes mistakes, and it is a necessary part of life. This positive affirmation for kids to live by will help them remember that it is okay. Otherwise, a child may feel ashamed and angry at themselves for each mistake.

4. I have to work hard to get what I want.

Life isn’t easy, and it takes hard work and dedication to accomplish goals. The sooner a child knows this as fact, the sooner they begin to understand it.

5. I have to practice if I want to get good at this.

Everything takes practice, and children should live by this affirmation. If they want to be better at something, they have to practice. This way, they don’t hold back and they don’t feel jealous when someone else is better at something.

6. I can say no when I am not comfortable or I don’t want to do something.

This positive affirmation for kids isn’t to teach your child to disobey. It is important to teach them the appropriate times that it is okay to say no. This teaches them that they are in control of their body and mind, and they can make choices for themselves.

7. I can be myself and I don’t have to change for anyone.

Children need to know that they don’t have to change for anyone else. If they are happy with themselves, that is all that matters.

8. I know what is right, and I don’t have to do things just because my friends are.

This positive affirmation teaches children to be themselves. They will find the strength to be a leader instead of a follower. Plus, they will be strong enough to walk away when they don’t feel comfortable with what their friends are doing.

9. I am never alone because I have people who love and care about me.

Teach children that they carry their loved ones inside of them always. Then, when they feel alone, they can look inside and remember that they are never alone. This positive affirmation for kids to live by will help them throughout their life.

10. Feeling emotions is normal, and I can control my emotions.

When children know that emotions are normal and that it is okay to feel them, they will open up more. They won’t be ashamed of their feelings, and this will help them get through it.

Even better, teach them that they are the only ones in charge of their emotions. If they want to be happy, then they can be happy.

pop meme11. It is okay to be upset, and my feelings are valid.

Oftentimes, other people will try to invalidate a child’s feelings when the child is upset. If your child knows that their feelings are valid, then they won’t struggle with confusion when they are upset.

12. There is always another way to do something if my first plan didn’t work.

This positive affirmation reminds kids that there is always another way to do something. It will help them keep trying when the first plan didn’t work. This affirmation encourages perseverance, determination, and problem-solving.

13. Everyone has bad days, and I will positively work through this.

Having a bad day happens to everyone, but it can still be handled positively. Teach your child this positive affirmation to use when they are having a bad day. It will remind them to avoid negativity.

14. Today I will be happy and I will try to make others happy, too.

Since children are in control of their emotions, they can decide to be happy. Then, they can spread their happiness to others, helping others be happy, too.

15. I can learn anything new.

New things can be scary, but kids should know that they can learn anything. This positive affirmation will help them try new things and give them the confidence to learn.

16. I am responsible for my attitude, and I am the only one who can change it.

This positive affirmation for kids will remind them that they cannot blame their attitude on anyone else. The child is the one responsible for it, whether it is a good attitude or a bad one. Plus, they should know that they can change their attitude if they notice it isn’t the best.

17. I will not give up, even when things get more challenging.

If your child says this affirmation aloud, they will be more likely to keep trying. As they go through life, things are bound to get harder. So, it is essential to find a positive way to keep them going.

18. Today I will make good choices and be the best I can be.

If your child struggles with making good choices, this is the perfect positive affirmation for them to say each morning. As they speak it, their brain will believe it, and their actions will portray that positivity.

19. Doing something wrong does not make me a bad person.

Just like mistakes are normal and okay, doing something wrong is normal, too. Everyone does something bad sometimes, but that doesn’t make them a bad person. Each child must know this so that they don’t start believing they are a bad person and behaving like one.

20. I can always try again because every day is a new chance.

There is always another chance to reach your goals, and kids should know this. When things don’t go how they wanted them to go, this positive affirmation will help them accept it. Plus, it will prevent discouragement when the situation happens again.

How to Use Positive Affirmations for Kids

When using positive affirmations for kids, you must be realistic and avoid overdoing it. If they think you are being dramatic or not being honest, they won’t listen to other positive affirmations. Keep them simple and use words that a child understands.

Each day, start the day with your child with one of these positive affirmations. You can say them to your child throughout the day, too, whenever you notice they might need some positivity. Have your child repeat them back to you each time.

When your child is familiar enough with them and can remember the positive affirmations themselves, allow them to choose their favorite ones to recite. Eventually, your child will be saying positive affirmations even when you aren’t with them.

Other ways to use positive affirmations for kids are to include them in scrapbooks or collages. You can put the affirmations on their binder or notebook, too, so that they will remember throughout their day.

positive affirmations for kidsFinal Thoughts on Positive Affirmations for Kids to Live By

Positive affirmations for kids to live by are so important for kids to learn. The affirmations will help them remain positive, stay confident, stick to their morals, and keep trying. There are many other benefits to children learning these positive affirmations to live by, too.

Once you teach your children these positive affirmations for kids, they’ll use them even when you aren’t around. Make sure your child knows and understands each of them, and then they will use them to their advantage. Give children the best shot at being happy and successful by teaching them these positive affirmations.

Science Proves Spending Time Outdoors Helps Reduce Depression

by

Humans have thrived by connecting with the great outdoors since the beginning of our existence. In our modern world, however, many of us have been largely cut off from nature. Sure, we have parks and our backyards to connect with the Earth, but most people don’t spend near enough time outdoors. The huge increase in urban living within the last century may explain the rise in mental and physical illness.

Spending time outdoors provides humans with so many health benefits, not to mention, we need nature for survival. Studies have clearly documented that people who spend more time in nature have improved mental health and lower stress. In fact, a new study from researchers around the world revealed that more time spent in nature strongly correlated with reduced depression symptoms. This shouldn’t come as a surprise, though, as we evolved to live close to nature.

The study focused specifically on how nature affected people’s mental health during the pandemic. Of course, researchers found that people who ventured outdoors instead of staying inside during lockdowns had higher happiness levels. By immersing ourselves in nature, we can take a break from our screens and all our responsibilities for a while. It gives us a chance to recharge and allows our minds to focus on being instead of doing.

Prior studies have shown that being outdoors in green spaces improves mental health by lowering stress and depressive symptoms. Nature also promotes a positive body image since people feel more connected to themselves and their environment. For this study, researchers wanted to analyze how the lockdown affected people’s mental state. Specifically, they took account of participants’ daily screen time, feelings of loneliness, and time spent outdoors.

Study showing how time spent outdoors reduces depression symptoms

outdoorsResearchers from Anglia Ruskin University (ARU) in the UK, the Karl Landsteiner University of Health Sciences in Austria, and Perdana University in Malaysia took part in the study. Researchers measured the happiness levels of 286 adults three times per day at random intervals over the course of 21 days. They used an experience sampling method to ask participants about their thoughts and feelings during their daily lives. This self-reported data allows individuals to provide information in real-time rather than relying on memory, which helps prevent recall biases.

Published in the Journal of Happiness Studies, the academics performed the study in April 2020. Austrian participants could only leave their homes for certain activities, including exercise. The study revealed that participants who spent more time outdoors than indoors had higher happiness levels.

Furthermore, they discovered that people who logged more daily screen time had more feelings of loneliness and less happiness. Interestingly, though, those people who reported feeling lonely showed improvements by spending time outdoors. Lockdowns impacted people differently depending on their living situation and other factors. While the isolation made loneliness more intense, the study showed that nature eased this feeling, even if people went outdoors alone.

Co-lead author Viren Swami, Professor of Social Psychology at Anglia Ruskin University (ARU), said, ”While lockdowns can help slow down the transmission of COVID-19, research has also shown that prolonged periods of lockdown take their toll on mental health.”

“Our results are important in this context because they show that being able to spend time outdoors under conditions of lockdown has a beneficial impact on psychological wellbeing. Being outdoors provides opportunities to escape from the stresses of being confined at home, maintain social relationships with others, and engage in physical activity — all of which can improve mental health.”

“Our findings have practical health policy implications. Given that further lockdown restrictions have now become necessary in the UK, public health messages that promote getting some fresh air instead of staying indoors and staring at our screens could really help to lift people’s mood this winter.”

Seasonal depression already impacts millions of people worldwide, especially in colder regions of the world. Spending time outdoors, especially with others, can help mitigate these feelings and boost mental health. Previous studies have shown how spending hours staring at our screens leads to mental and physical health problems.

Just some of the negative outcomes of staring at screens all day include:

  • Eye strain, blurred vision, and long-term vision problems
  • Increased risk of obesity and overweight
  • Disrupted circadian rhythm, especially when using screens at night.
  • Increased occurrence of headaches
  • Neck and back pain
  • Lack of socialization or impaired social skills
  • Higher rates of anxiety, depression, and other mental illnesses
  • Decreased attention span
  • Scattered thinking and reduced cognitive abilities
  • Moodiness and irritability
  • Decreases productivity
  • Causes obsessive behaviors, especially when using social media

Humans didn’t evolve to stare at bright screens all day, especially at night when our brains need darkness to prepare for sleep. Scientists and researchers around the world have started spreading awareness about our need to get back to nature. While social media and other technologies have provided many benefits, we need to regulate our use. By putting limits on our technology consumption, we have more free time to spend outdoors or recharging in general.

Other benefits of spending time outdoors include:

  • Lower probabilities of cardiovascular disease
  • Increased longevity
  • Reduced risk of developing obesity and diabetes
  • Better well-being and less mental distress
  • Enhanced short-term memory
  • Increased self-esteem
  • Eases ADHD symptoms

“I go to nature to be soothed and healed, and to have my senses put in order.” —John Burroughs

outdoorsFinal thoughts: Spend plenty of time outdoors to help ease depression and other mental illnesses

Humans evolved to live close to nature, but our modern way of living severs our ties to Earth. However, we can still connect with the great outdoors, even in urban areas. Simply walking through a local park when you have the day off can do wonders for your mental health. We all require nature for survival, and studies have shown that people who get more outdoor time have fewer depression symptoms. Try to walk in nature a few times per week, and reduce the time you spend on your phone or watching TV. You’ll start feeling better before you know it!

Scientists Reveal How Biofeedback Can Reduce Headaches

by

A new study reveals that biofeedback can alleviate headache pain, reduce urinary and fecal incontinence, and help stroke recovery. A VA Portland Healthcare System and Oregon Health & Science University team performed the literature review.

The research appeared in the Journal of General Internal Medicine on Aug. 14, 2019. Dr. Karli Kondo of the VA Evidence Synthesis Program and OHSU, lead author of the study, says their research could aid advancements in biofeedback.

“We are encouraged by the positive findings and the additional findings of potential benefits for a wide range of conditions. Biofeedback is a low-risk, cost-effective intervention. We hope that this report will help to make biofeedback more widely available to veterans across the U.S., and that it will serve as a roadmap for future research in the field.”

Biofeedback involves using instruments to measure patients’ physiological responses, providing instant feedback. Showing patients how their bodies respond to pain can help them learn how to regulate these responses. Biofeedback doesn’t involve medication or invasive treatments and benefits patients with a low risk of side effects.

This mind-body technique measures muscle activity, heart rate, blood pressure, and brainwaves. Therapists often incorporate treatments to help patients learn how to alter maladaptive behaviors, emotions, and thoughts. For instance, using electromyography (EMG) to analyze which muscles tighten due to a health condition may help patients learn to control this response.

Biofeedback can help with a wide range of conditions and is increasingly being offered by therapists as a complementary or alternative treatment. For instance 2017, around 70 VA facilities reported offering some biofeedback in their treatment plans. However, since studies on this technique usually focus on only one condition, it’s not generally offered in primary treatment.

Biofeedback improves many conditions, including headaches.

biofeedbackTo conduct the research, Kondo and her colleagues formulated an “evidence map” to compile studies. Their search found many prior studies and systematic reviews on biofeedback. In total, they used 16 systematic reviews on this topic for their evidence.

The review showed overwhelming evidence that biofeedback can alleviate headaches. Many measures have been used to reduce headaches, including EMG, blood pressure monitoring, and skin temperature. These techniques seem to reduce the duration, occurrence, and intensity of migraine and tension headaches specifically. However, the greatest improvement was in reducing the frequency of headaches.

Moderate-confidence evidence also showed that biofeedback could reduce secondary headaches like medication use, anxiety, depression, and muscle tension. Furthermore, strong evidence exists to prove that biofeedback can reduce urinary incontinence in men who’ve had their prostate removed. Therapists and doctors use EMG to help patients train their pelvic floor muscles. Adding biofeedback results in immediate and long-term improvements, even more than just incorporating muscle training.

What else can biofeedback help?

Additionally, the evidence map revealed that biofeedback might help with several other conditions, though most trials focused on headaches or urinary incontinence. EMG biofeedback can help with fecal incontinence in older men and women and young women who recently gave birth.

This technique also helps improve lower-limb activity in patients undergoing stroke recovery. Stroke therapy can include several types of biofeedback measures. Common ones include platforms to measure weight distribution for improving balance and sensors to analyze joints’ angles while walking. Also, therapists commonly use EMG to observe activity in the muscles.

The team uncovered studies on biofeedback used for other conditions in their research but found no evidence of its effectiveness. For instance, biofeedback didn’t appear to help women with urinary incontinence or high blood pressure management. However, little research has been done on these two conditions regarding biofeedback. Scant evidence also turned up for biofeedback used for bruxism, labor pain, and Reynaud’s disease.

The researchers say that their evidence map shows how biofeedback can help with many conditions. It also shows where research is lacking in several other conditions. They hope to do more research on balance and gait training, fibromyalgia, and intradialytic hypotension. This causes a decrease in blood pressure, leading to symptoms including nausea, dizziness, and anxiety.

 

anxiety

Four other ways to improve headache pain

Since reducing headaches is one of the main benefits of biofeedback, we’ll also go over some other remedies for migraines.

1 – Make sure to drink enough water to prevent a headache

Many people suffer from chronic dehydration today, which can trigger headaches due to lack of oxygen. Make sure to bring a water bottle with you to work so you can stay hydrated.

2 – Get enough magnesium in your diet

The body requires certain minerals to function correctly. Magnesium can significantly help reduce the frequency and intensity of headaches. Scientists believe magnesium may help block signals in the brain, which results in migraines with an aura. This causes changes in vision and other senses.

Research shows that magnesium also stops the production of certain chemicals that cause pain. Finally, lower magnesium levels cause blood vessels in the brain to narrow, which can lead to migraine headaches. Studies show that 600 mg of magnesium can reduce the intensity and frequency of headaches.

3 – Avoid or limit alcohol consumption

Alcohol can cause frequent migraines or headaches because it leads to dehydration. Since alcohol causes increased urination, this throws off the balance of electrolytes in your body, possibly triggering headaches. Also, alcohol increases histamine in the body, leading to inflammation, which can worsen headaches.

Try to limit alcohol to one drink per day, or avoid it if it doesn’t agree with you.

4 – Get enough sleep to avoid a headache

Sleep deprivation can trigger headaches in some people. One study shows that people who sleep less than 6 hours per night have more frequent headaches. Make sure to get at least 7-8 hours per night for optimal health.

headache

Final thoughts on using biofeedback to fix a headache

In conclusion, the evidence map shows the evidence already existing on biofeedback used to treat certain medical conditions. It also reveals what research is lacking, giving scientists areas to focus on in the future.

Editor’s note: 09/27/2023: Updated studies.

footer-logo.svg

Every day is a day to shine. Shine on!

  • Copyright Power of Positivity 2026

Quote Remedy — Positive Energy+ — Faith Remedy

Like-img.png
Twt-img.png
Skip to content