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10 Proven Tips to Reduce Breast Pain in Pregnancy

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Pregnancy is an incredible time in the life of an expectant mother. For roughly forty weeks or almost ten months, the human body sustains itself, feeding and sheltering a new being.

It’s really a marvelous feat.

And at the end of that relatively short space of time, a new remarkable individual is waiting to meet the world. With all of the wonder and new fantastic sensations that a pregnant person comes face to face with, there are a few side effects that come with the pregnancy territory. Furthermore, these symptoms are less than pleasant.

One such side effect is breast soreness and nipple discomfort. When compared to some of the other common byproducts of pregnancy, breast aches might not seem too severe. In fact, it is often a relatively painless and utterly normal consequence of pregnancy.

Nevertheless, breast pain, which often indicates the earliest tell-tale signs of pregnancy, is also one of the longest-lasting and most inconvenient of all. Fortunately, some confirmed strategies reduce breast pain in pregnancy, allowing you to focus on the more joyful aspects of this momentous time in your life.

Proven Tips to Reduce Breast Pain in Pregnancy

1 – Try a Sports Bra

At the very beginning of pregnancy, one’s breasts go through rapid, intense changes that often result in discomfort and breast discomfort in general. One way to alleviate this pain is by investing in a supportive sports bra.

Sports bras come in handy while exercising through pregnancy. Additionally, they also provide comfort and stability throughout daily activities. At the start of this journey, a sports bra that’s already in the drawer will most likely suffice. However, as your trimesters proceed, invest in a roomier sports bra. This support garment keeps your breasts lifted and free from the irritation of an underwire.

2 – Warm Baths

Warm baths are highly effective at assuaging breast aches throughout pregnancy. The warm water is soothing, helps reduce discomfort by decreasing swelling and inflammation, and can help diminish sensitivity, however temporary.

A warm bath can help reduce tension in general because it is a great way to be mindful and to relax, so it’s worth working into your nightly routine to help reduce breast pain during and after pregnancy.

Be mindful of the water temperature, however, as water that is too hot can increase breast discomfort and is also recommended against for pregnant women in general.

3 – Sleep in Bras without Underwire

Even if you have never been the type to sleep in a bra, or if you have always been someone who takes your bra off the very moment you get home from, pregnancy-induced breast soreness is a game-changer.

To help reduce the breast pain often felt in the morning or throughout the night, consider sleeping in a wire-free bra. These bras decrease irritation throughout the night and provide the much-needed support pregnant breasts need

4 – Avoid Extra Contact

Whether it contacts from your partner or the water in the showerhead, tender pregnant breasts benefit from reduced touches. Have a candid chat with your partner about your breast and nipple pain to prevent any hurt feelings or misunderstandings.

Also, consider trading out the shower for a bath until you feel a substantial reduction in breast tenderness. By steering clear of unnecessary touching, you’ll reduce breast pain. This strategy gives your breasts time to grow and expand in peace without the constant fear of uncomfortable consequences.

5 – Bra Pads

In spite of your best efforts at finding the right bra, your breasts might still be too tender to be touched even by the cups. If this is the case, try not to fret too much. Most department stores and undoubtedly online retailers can help you find relief with bra pads. Insert these pads into your bra to help alleviate any rubbing or irritation that can exacerbate breast tenderness. These provide more cushion and comfort for your sore breasts. Bra pads will also come in handy down the road if you decide to breastfeed your baby or pump while you are at work.

6 – Cold Compresses

There’s nothing quite like a cold compress to provide instant relief to breast tenderness. While this remedy is only one you can use at home, it is efficient. Take a wet or damp washcloth and press it against the tender areas for three to five minutes at a time. The cold will help desensitize the area, giving you the much-needed relief you deserve. You can also swap out the washcloth for a more potent remedy such as a frozen bag of vegetables if you so desire.

7 – Icy or Heated Pads

Not to be confused with the larger heating pad, you might have lying around from the days of your period, icy or heated breast pads specifically provide comfort for those aching breasts and sore nipples. These pads can either be heated in the microwave for a few seconds or placed in the freezer before being placed on the affected area. Another at-home remedy, these pads will provide swift relief when you need it most and can be used during pregnancy as well as if you decide to breastfeed down the road.

8 – Loose Clothing

When it comes to picking out your wardrobe, try to be mindful of how tight and compressing your tops are. Tighter clothing can restrict circulation, which can further inflame your sensitive breast area. Looser shirts and light, cotton fabrics are more breathable. Thus, they reduce breast pain and leave you feeling more comfortable. You’ll feel better, in the long term, this way.

9 – Reduce Your Sodium Intake

Once you found out you are pregnant, odds are, you stumbled across a smorgasbord of nutritional advice. One particular pearl of wisdom comes in handy not only in terms of staying on track with pregnancy weight gain but also in terms of alleviating breast tenderness. That advice is reducing the amount of sodium in your diet.

Foods that have large quantities of sodium lead to bloating. Furthermore, water retention promotes breast discomfort. By decreasing your sodium intake, you can lessen the condition and help your breasts to feel less heavy and achy.

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10 – Breast Creams

Breast discomfort can result from increased circulation, expanding milk glands, a growth in fatty tissue, or exterior irritations, such as the lining of a bra or fabric of a blanket or blouse.

One proven way to help reduce breast pain associated with these causes is to invest in a breast cream. Look for one that has cocoa butter, shea butter, coconut oil, or lanolin the main ingredients. These powerful ingredients help keep the skin nourished and protected from irritants, which reduces the amount of discomfort you are probably experiencing.

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Final Thoughts on Managing Breast Pain During Pregnancy

Although breast soreness and discomfort are considered entirely typical side effects of pregnancy, that doesn’t mean that you are doomed to suffer through them for forty weeks. This early symptom of pregnancy typically appears as early as two weeks after conception. While it often disappears by the second trimester, for many women, it either returns during the third trimester or never leaves to begin with.

Fortunately, these remedies mitigate some of the suffering associated with your body, preparing to feed and nourish your new baby in the months to come. By being proactive and engaging in these strategies before the pain gets too intense or even starts for that matter, you will feel and be much better off than someone who tries to soldier on through the pain.

As always, if you find yourself continually experiencing discomfort, and the remedies fail to provide relief, consult your OBGYN. She can tell you if taking over the counter pain relief such as acetaminophen is safe. And, she’ll provide advice on what to use if all else fails to provide sufficient improvement. Finally, always speak with your medical provider before administering any new medications. Keep in mind that these nine busy months fly by.

You deserve to enjoy this time. So celebrate your body for the remarkable role it plays in creating and sustaining a new life. Remember that you can take these steps to reduce breast pain instead of suffering through it in silence. This time is all about you and your remarkable journey into motherhood. And breast discomfort and nipple soreness should never stand between you and this extraordinary time in your life.

Research Reveals the Benefits of Echinacea Supplements

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Echinacea, or purple coneflower, has been one of the most-used herbal supplements for generations. The Native Americans across the Great Plains, as well as the settlers that followed, used the leaves, flowers, and roots for medicinal purposes. Although the discovery of antibiotics lessened its use for a time, this member of the daisy family enjoys a resurgence as commonly prescribed medications lose effectiveness.

Recent studies have had conflicting results about the effectiveness of this herbal remedy, despite the decades of prevalent use it has enjoyed. Part of the challenge is that there are several species of the plant, and several plant parts, namely the leaves, flowers, and roots, have all been used medicinally. Study results range from yielding negligible to highly promising results.

Also, remember that each person has a unique metabolism and varying tolerances. Should you decide to test the traditional merits of the herb, choose quality supplements, and follow the directions carefully. And although many have enjoyed significant benefits from the remedy, it may not react well with some prescription medications, so you consult your doctor before adding it to your daily regimen if you take regular meds.

Some recent studies have also found that the herb may be useful beyond the common cold or flu. It contains anti-inflammatory properties and also offers some calming effects. More definitive and controlled research could pinpoint the most effective species, plant part, and dosage to the satisfaction of the scientific community. Until then, even many doctors agree that the testimony of herbalists, nutritionists, and satisfied users cannot be altogether dismissed.

Treating the Common Cold

Studies show this herbal treatment to contain antimicrobial and antiviral properties that can make it a desirable alternative to prescribed meds. By beginning the supplement as soon as cold or flu symptoms appear, the duration and severity of symptoms such as fever, sore throat, and cough can be reduced without harmful side effects.

Some studies have also boosted the herb’s reputation as an immune system enhancer through alkamides and several other inherent chemical substances. The phenols found in the herb have antioxidant qualities that help the body to fight off harmful bacteria and viruses.

Treating Gum Disease

Studies indicate that a mouthwash containing coneflower, Gotu kola, and elderberry is useful in stopping gingivitis. The immune system regulating and antibacterial properties of the herb make it effective against microbial pathogens, yeast, and other kinds of fungi. The herb also helps to fight inflammation, one uncomfortable symptom of gum disease.

The correct dosage should present visible results within ten days. By rinsing your mouth and then swallowing the dose, you will be treating the condition both orally and systemically. The mouthwash may stain, so keep it away from clothing. It is also not tasty, but the results may be worth it.

Controlling Anxiety

Some studies have indicated that narrow-leaved Coneflower Root supplements can help regulate synaptic functions, resulting in the lessening of anxiety symptoms. While the herb cannot altogether remove all fear and sufferers’ reactions to it, it can make the battle easier for those who endure frequent anxiety attacks.

These findings are particularly useful because of the undesirable side effects associated with some prescription anxiety treatments. When taken as a low-dosage supplement, stress and tension significantly decreased in study participants.

Controlling Blood Sugar and Diabetes

Several studies support the ability of Echinacea purpurea to help reduce blood sugar. This improvement happens by suppressing the enzymes that digest carbohydrates. Specific components in the herb also help the body normalize its response to glucose, making it a possible supplemental treatment for people with diabetes.

The presence of this herb in the bloodstream can keep blood sugar from either spiking or plummeting. Adding the herb in tea form is easy, and side effects are rare. However, you should always begin any herbal supplement with small doses to assess your body’s response.

Reducing the Risk of Cancer

Studies have shown that this versatile herb may also encourage the growth of healthy cancer “kill cells” while inhibiting the growth of cancer cells. Its effectiveness with several cancers continues to be studied, including breast cancer and lymphomas, cervical, and lung cancers.

Taking a regular dose may also alleviate some of the symptoms of chemotherapy treatments, such as nausea and stomach upset, when included in an herbal blend. It also encourages white blood cell growth, which helps to discourage infections while fighting cancer and other diseases.

Fighting Urinary Tract Infections (UTI)

Several laboratory studies indicate that this herb may be an effective treatment for urinary tract infections, vaginal yeast infections, and ear infections. The active natural antibiotic substances, along with antiviral and antioxidant components, have made it one of the favorite supplements among professional herbalists.

Although some studies have been inconclusive, many herbalists agree that 400 years of traditional use should not be ignored. A careful examination of each species is bringing more information to light about this cure-all herb’s many healing properties for common ailments and infections. For chronic UTI sufferers, the herb may prove to be a boon, as it may mean lessened prescription meds dependence for day to day healthy functions.

Treating Respiratory Infections

Studies show that coneflower may also be useful as an initial treatment for Upper Respiratory Infections (URI). These studies have shown improvement in up to eight out of ten participants. This news is good for chronic sufferers.

There is no real evidence, however, that the supplements will work as a preventative measure, though some nutritionists and herbalists insist otherwise. Since some studies have indicated a small percentage of preventative results, chronic sufferers may want to try the supplement for a while and form their own opinion.

Other Possible Benefits

Over the years, parts of the coneflower have been used for a variety of ailments. Besides those previously mentioned, the herb has been put forward as a remedy for:

Even this is not an all-inclusive list. Although studies indicate the herb offers the potential for many healing components, time alone will tell what conclusions the scientific community will draw for so many varied conditions. Time has not lessened the herb’s popularity as a general preventive and treatment for colds and other viral infections.

How Echinacea Gained Its Following

Most Native American tribes did not initially use this prolific herb to treat colds. Some shared they learned about the herb by watching elk, who sought it out when wounded or sick. So the native tribes called the plant “elk root.” It was used for sore throat, cough, headaches, and as an all-around painkiller.

Only the South Dakota tribes used coneflower as a cold remedy. Then, the region’s European settlers quickly picked up on this application. Beginning in the 20th century, Germany has been conducting studies with the herb, and its use is common there.

It would appear that the different species each have their unique potency to combat various diseases. So a bit of research may help you to decide what to look for when considering the use of this natural treatment. Another important consideration is whether you will benefit more from the herb in drink or capsule form. It’s not recommended you use the raw plant unless you have a thorough knowledge of the risk of toxicity. Instead, take a supplement tablet or tea.

Who Shouldn’t Use an Echinacea supplement

If you take some prescription meds, such as immunosuppressants, this may not be an excellent herbal treatment for you. Also, don’t use the herb if you suffer from an autoimmune disorder such as

  • lupus
  • multiple sclerosis
  • HIV
  • AIDS

Also, avoid this herb if you suffer from tuberculosis.

Some people may have an allergic reaction, such as nausea or stomach upset. If you react, discontinue use. The herb is thought to be safe for children over two years old and for pregnant women. You may want to speak with your doctor first.

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Final Thoughts on Echinacea and Your Wellness

For over 400 years, Echinacea has been a go-to herb for treating everyday illnesses, aches, and pains. As a supplement, there have been no studies showing any danger in taking the herb daily. However, some professionals recommend taking it in short bursts for a more robust immune boost.

Some studies have shown the herb to reduce the chances of catching a cold or flu by up to 58%. That’s an impressive number and may make it worth trying the herb as the cold season comes upon us. Natural, traditional remedies (including the coneflower) continue to gain interest and backing as synthetic medications lose their efficacy or become more expensive.

A supplement may be the answer to at least lessen symptoms and keep the immune system healthy. If you’re not sure, you can speak to a nutritionist or seek the help of an herbalist. Knowledge is power. So it’s good to get to know the best home remedies and how to use them, including echinacea, the ubiquitous coneflower.

5 Red Flags That Alert You To A Hypocrite

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Have you ever been around when someone is called a hypocrite? What sort of images does that character trait bring to mind? Hypocritical people generally say one thing while doing something opposite.

Hypocritical people exist all over the world. Unfortunately, these people are often unavoidable in our daily lives. Confronting hypocrites requires a significant level of patience. It’s an unfortunate truth that hypocrisy is not uncommon. We encounter these people routinely in our everyday lives. Even sadder, they may be among our friends.

There are times when hypocritical people are unavoidable. We might work with such people or even be related to these people. We need to avoid such people to protect ourselves from any harm. Let’s look at some of the red flags a hypocrite displays that reveal their authentic selves.

Why Is Hypocrisy Such A Toxic Emotion?

Hypocrisy is a very common character flaw that disempowers people.

People generally have this need to see the world as a safe and fair place. It’s a dangerous thought process. If I’m a good person, only good things happen to me. Bad things happen to bad people. Therefore, the hypocrite paints himself (or herself) in a favorable light at all costs.

Hypocritical people make us feel like the social contract of fairness is continually being disrupted. This lack of justice often happens in relationships. When there’s a double standard, your partner can say or do things that you can’t do.

Hypocrisy is an example of injustice. Now, people don’t like to use the term that’s not fair, because it sounds almost childish. But being hypocritical strikes at the root of what it means to live in a decent society.

An Example Of Social Hypocrisy

Social hypocrisy is when we profess a specific value, yet our actions fall short. Let’s take the example of unwanted attention. This attention doesn’t have to be romantic. It could just be considered unwanted attention.

Imagine someone comes home from the bar and says that somebody gave them all this unwanted attention. Most people hearing this will assume that the person was verbally assaulted. But the reality was perhaps simply that some man or woman came up to you and asked you something. Maybe it was to dance, or perhaps they wanted to get a phone number.

Is it now not okay to want to talk to another person? The reason this behavior is hypocritical is that if this man or woman were attractive, then it wouldn’t be unwanted attention. This example, of course, assumes that the person approaching is doing so respectfully. They are not entering too close to your personal space. If they’re not threatening or rude, then whatever happened to “we’ll see if this person is engaging?”

It’s because the person is not up to a person’s standard that they then say it’s unwanted (romantic) attention. Unless they’re going to use that term with every single person they encounter, they’re hypocritical. Because if it’s the right person (who happens to be charismatic or attractive), then being chatty is all of a sudden okay.

Hypocrisy truly is such an ugly trait. People should keep an eye on how they are conducting themselves as it can damage other people. Hypocrisy has a disempowering effect on the person who assumes that they are a victim. They make it sound like it was a horrible monster that approached them.

What Are The Characteristics Of Hypocritical People?

Hypocritical people tell you you’re doing all the wrong things and yet continue to do them themselves. Just because you’re prone to making mistakes doesn’t make you a hypocrite. If you plan on doing something wrong, and you permit yourself to do something unjust, then you are venturing down the path of a hypocritical life.

Contrast this with someone who knows what’s wrong and strives to live a moral life. When you are in the wrong and aim to rectify what you’ve done, you’re not hypocritical. You’re dealing with your actions like an adult who knows what’s wrong and what’s right.

5 Red Flags That Warn You Of A Hypocrite In Your Life

Here are five of the primary red flags that will help you pinpoint the presence of a hypocrite in your presence.

1. Unpredictable Behaviors

Hypocrites are erratic, though that doesn’t mean that all inconsistent people are hypocrites. A hypocrite’s inconsistency can be measured beyond just being unreliable.

We can see it in their actions that don’t synchronize with their words. If they don’t end up getting what they want, they may end up playing the victim.

These types of people will act as if they are the perfect ones who have been wronged. Even though they create a scene through their mistakes, they will condemn others to project it on them.

2. High Level of Superiority

People who act contrary to how they say they behave often discriminate against others. They operate and speak as they want because they think no one is superior to them. People who say one thing and do another often feel that they are above the law.

Hypocritical people will often ignore the prevailing norms of society. They live contrary to their own rules, but others must abide by the standards they profess to practice.

Ironically, this behavior arises from their lack of confidence in themselves. Hypocritical people cover this flaw by tending to act bossy around others.

3. Gossiping

Continuously talking bad about others or gossiping is a behavior typical of hypocritical people. They are eager to speak critically about other people’s flaws. Hypocrites often gossip to drag other people down. They do this to make them feel superior to others.

As they are unpredictable, they will say things in a certain way but act in another way. They will break promises, especially if we do not meet their desires.

4. Helping When Only It Helps Them

Hypocrites like to help others, but they may only help if they can gain some benefit for themselves. They will not help someone sincerely. They will usually expect ‘rewards’ from their deeds.

A sinister aspect of this phenomenon is when the hypocritical person feels superior to specific groups of people. If a person thinks that they are superior to particular groups, they should be honest enough to admit it. Hypocritical people can often use bigoted and prejudiced language towards others in a hurtful manner.

And if you’re willing to admit what’s going on in front of your eyes, then why would you accept it from that person? If we recognize that this type of mindset is both hypocritical and not healthy, why would we engage in it?

5. Attention Seeker

No one is ever looking for attention more than hypocrites. They hold tight to the principle of egocentrism. They thus believe everyone should be centered upon themselves.

When they achieve something, they will ensure that the entire world must know about it. How annoying it is when we meet such people, right? They are so stubborn that they forget that this world has more than just them in it.

Individuals steeped in hypocrisy hardly ever feel guilty. Whatever they have done, they will never feel remorseful about it. Instead, they will pass on their errors to others. An assistant to a hypocritical person should be prepared to shoulder much of that person’s blame.

How To Cultivate Non-Hypocritical Traits

All this talk of hypocrisy is probably fairly depressing. Let’s look at how we can spin this negative trait upside-down. Namely, how would we cultivate non-hypocrisy in ourselves and encourage it in others?

1. Try to be there for your friends and family.

It’s always great being around someone you can depend on. That would mean being there for others in their time of need, even at inconvenient times. It’s great to have likable people in your social circle who will unconditionally listen to you.

2. Be considerate of others.

One trait of hypocritical folk is that they don’t consider the feelings or perceptions of others. Try instead to cultivate polite behaviors. This will help you win friends by communicating in a respectful and forthright way.

3. Work on being a more attractive person.

Being thought of as an attractive person doesn’t necessarily mean you have all positive character traits. Indeed, you can work on being kind or having a sense of humor. But merely becoming friendlier to others or being around other friends makes you a more attractive person overall.

4. Become a better person every day.

We can chisel away the rougher parts of our personality by working on them every day. You don’t have to be a self-help guru to reap the benefits of self-improvement. Take time to listen to your inner teacher as you make time to learn something new every day.

Final Thoughts: It’s Best To Avoid Hypocritical People

All the positive traits that you can work on can help you in life. If nothing else, it will at least save you from becoming a hypocritical person. People who have hypocritical traits tend to attract an unsavory network of peers.

Try to avoid people who show signs of being hypocritical. They will only be toxic in your life and knock you down to their level. Stay wise, and don’t let yourself be their victim.

12 Dream Meanings That Most Women Miss

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Dreams are incredibly valuable tools to use for discovering who we are. And learning more about dream meanings helps you apply the lessons to your daily life.

Because dreaming is often the communication between our conscious minds and our unconscious ones, understanding dream meanings is essential for personal growth. If you want to get the most out of your sleeping hours, we recommend that you become familiar with the many different ways to record and analyze your dreams.

However, the process of analyzing dreams has a sharp learning curve that beginners might find difficult to understand at first. In fact, there are many dream meanings that most women miss, so it’s essential to keep yourself educated and continuously be aware of the different possibilities available.

To help you navigate the complicated world of dream meaning analysis, we’ve created a detailed guide to the subject. In this guide, we’ll be talking about 12 of the most common dream meanings that women miss, so you will never miss anything when analyzing your subconscious!

Interpretations of Dream Meanings Many Women Have

#1. You Dream About Birds

Birds are essential figures in folklore, often providing guidance and understanding to individuals who seek them out. The status of birds as messengers has usually made them very symbolic in dreams, representing the need to communicate with others. This imagery is ancient, though, dating back to the Norse mythology story of Odin, a God who ravens flocked to, providing him with information.

If you see birds in your dreams, it is likely a sign that someone is trying to communicate with you. It’s also worth noting that this type of communication is not only open to the living. For example, if a loved one recently passed away, seeing birds in a dream could be a way of your soul attempting to cope with that.

#2. Aliens Abduct You

Oddly enough, this is one of the more common types of dream messages that women miss. Everybody is familiar with depictions of aliens appearing in pop culture and conspiracy theory communities, so it makes sense that they would also appear in your dreams.

One of the main reasons why women miss this message is because they assume that aliens represent visitors from outer space. This interpretation might seem like an obvious way to read that message, but it is often incorrect.

Instead, aliens typically represent unknown parts of one’s personality, so they are likely representing something that you have yet to understand about yourself. Though this mystery takes on the form of aliens, you should be careful to interpret the message correctly!

#3. There is Nothing Around You

For many women, dreaming that you are in a room can be a scary thing to confront. After all, who would ever want to be trapped in a huge, empty space? Due to the intimidating nature of these dreams, many people try to get out of them as soon as possible. This instinct often makes the thoughts turn into nightmares, making the individual lose the initial message.

If you have a dream that involves you being in an empty space, it likely means that many opportunities are waiting for you. If you can take advantage of lucid dreaming, we recommend that you walk around the space and try to interact with it. By doing so, you’ll be communicating directly with your subconscious!

#4. You Dream That You Are Missing Objects

Some of the most disorienting dreams are ones that look exactly like your real-life aside from a few small details.

For example, you have a dream about commuting to work but find out that your bike is missing. In that dream, you feel extreme stress over finding your bike. This is typically your subconscious trying to tell you that you do not need the things that are missing. Thus, they encourage you to find alternative ways to navigate your life.

Many people who wake up from these types of dreams assume that they just experienced their real life, as these musings can often be indistinguishable from reality. If you have a dream where you are missing objects, it is time to ponder whether or not you need those objects to live a fulfilled life.

#5. You’re Searching for Someone

When people dream that they are searching for someone, it is very easy to assume that they are doing so because that person has disappeared from their life. However, this is not always the case. Many people who dream about searching for another person are trying to reconnect with old parts of their personalities that they no longer feel in touch with.

#6. You Are Constantly Falling

If you’re someone who has dreams about falling, it’s very likely that you immediately wake up once you hit the ground. This leads many people to think that they are trying to escape particular situations, but this is a misinterpretation of the dream meaning. In contrast, consistently falling in a dream mostly represents one’s inability to take control of their life. By strengthening your confidence and agency, you can make sure that you have something to hang onto when life becomes more complicated.

#7. You Didn’t Prepare for an Exam

This is a prevalent dream that many students have. Even if you’re not in school anymore, it’s possible to have this dream and wonder if you are harboring some unresolved feelings towards your educational experience. However, assuming this meaning is one of the reasons why people miss this dream message, so it’s important to contextualize it properly.

If you have a dream in which you are not prepared for an exam, it likely means that you are analyzing your life too harshly. It can be easy to scrutinize our own lives too much, so it’s essential to be kind to yourself and understand that learning to live a balanced life takes time.

#8. You Need to Pee

Needing to pee in a dream often does correlate with your physical body, asking you to use the restroom. However, this is not the only meaning you should take from this type of dream. For example, needing to use the toilet in your dream can mean that you need to let go of certain things that are holding you back. So, the next time that you wake up from a dream needing to pee, you might want to consider that there is more to the situation than you might think.

#9. You Dream That You’re Being Chased

Those who dream that they are being chased in their dreams are not exactly trying to get away from something. Being chased in your dream can mean that you are hesitant about making or approaching individual life choices, imploring you to find new ways to control your destiny.

#10. You Can’t Speak

For women who have trouble voicing their opinions, having dreams about not being able to speak is a clear-cut way of understanding that they need more confidence. However, extroverted people who have these types of dreams often misinterpret the meaning. If you are not able to speak in your vision but frequently talk in real life, your subconscious might be telling you to be less vocal with others.

#11. You Get Arrested

Many people get nervous when they dream about being arrested because it can be a terrifying experience. However, being arrested in your dreams confirms the fact that you scrutinize your life too heavily and often make quick judgments. If you’ve ever had this dream, we recommend that you be kinder to yourself!

#12. You Dream That You Are on the Telephone

This dream situation doesn’t typically come across as something meaningful since it feels so inconsequential. However, if you have ever had dreams in which you use the telephone, it means that your subconscious is trying to communicate something to you. To make sure you get the message, we recommend that you pay attention to who you’re calling and what they say!

dream meaningsFinal Thoughts About Women and Dream Meanings

Analyzing your dream meanings is an exercise in self-discovery. This is why we believe it is such a rewarding activity. By understanding what your dreams are trying to tell you, you can become more focused on what you need to do in your life. There are also many things that your subconscious tries to communicate to you through dreams, so you should always be aware of what is happening when you fall asleep!

One of the best ways to properly keep up with your dream meanings is to have a daily dream journal. Dreams can be tricky in the sense that you forget them almost instantly.  So writing them down immediately after you wake up is a surefire way to make sure that you don’t lose track of any messages. Writing down your dreams also makes it possible for you to analyze them, as reading them out loud later properly helps with that process as well.

Dreams are one of the wonders of the human body. Indeed, they provide us with messages and visuals that we might not see in any other situation. We hope this guide has been helpful so that the next time you are analyzing your dream meanings, you know just what to look for!

5 Ways to Identify Your Emotional Triggers (And How to Handle Them)

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Most of our parents raised us to suppress our emotions.  They didn’t use those exact words, of course.  It sounded more like, “Stop wearing your heart on your sleeve,” ” Suck it up, buttercup,” “Go to your room and stop crying” or “Just deal with it.”

We probably spent most of our childhood and at least half of our adulthood finding out that this method doesn’t work.  Suppression is not managing emotions.  It only leads to a long list of emotional triggers that cause us to lash out in unpredictable ways on unsuspecting, innocent, and potentially loving people in our lives.  Being an adult includes recognizing these triggers and changing our reactions.

Today, we will review five ways to identify your emotional triggers and how to handle them.

Suppressed emotions lead to emotional triggers.

Emotional triggers can be anything that creates a seemingly irrational emotional response.  Usually, those triggers stem from old wounds in childhood, traumatic experiences, new unhealed hurts, or even the lack of ability to deal with strong emotions.

Studies suggest that not being able to express your emotions makes the emotions stronger in your brain.  A study performed at UCLA involving brain imaging of volunteers seeing moving images (an angry face) showed higher activity in the part of the brain that registers danger signals, called the amygdala.

Yet, interestingly enough, labeling the face as an angry face showed a lesser response in the amygdala but an increased response in the right ventrolateral prefrontal cortex.  This portion of the prefrontal cortex is responsible for our ability to think in words about an emotion.  There is some indication that it also may help decrease physical response and processing emotions as well.

This study carefully pointed out that being able to express emotions lessened the impact of feeling it in the brain.  It allowed your brain to process it and decrease the typical fight-or-flight response related to strong feelings.   The expression of emotion didn’t have to be spoken.  Writing can also be useful.

In another study, psychologists reviewed multiple studies to determine the effect repressed emotions had on people. Suppressing emotions links to depression and other mental illness, a decline in emotional regulation and life challenge abilities, lessened cognitive abilities, and various physical ailments.

When one is less capable of regulating their emotions, they are more easily triggered.

Effects of not identifying your triggers

Learning to identify your emotional triggers is part of maturing and learning about yourself.  Sometimes we can have triggers, and without real reflection, we have no idea where they stemmed from.

Triggers can affect your relationships with family, friends, your spouse, your children, your boss or co-workers, and even strangers.  Depending upon your skill in handling the trigger when it occurs, this may make the difference in being seen as someone who can be promoted at your job, in how your children learn to cope with their emotions, and if your spouse understands why you just became angry.

In extreme cases, triggers physically harm people.  Emotional triggers can lead to spousal abuse, child abuse, road rage, sexual abuse, and other forms of lashing out.

Identifying your emotional triggers

We create our own emotions; therefore, we have to learn to own them, to take responsibility for them.  Part of that responsibility is recognizing when you are having reactions that aren’t serving a purpose but are hurting you, and possibly, those who love you. It can be tough to recognize your triggers if you have developed robust denial methods or have buried and turned on blinders regarding looking at your emotional behavior.  Seeking the aid of a therapist can be very beneficial, especially in the beginning.

  1. What physical reactions are you having?

Where we may have learned to suppress or repress our emotions, they need to be expressed somehow.  Strong emotions without a label are dangerous to our brains.  As a result, we will have physical fight or flight physiological responses:

  • Increased heart rate and blood pressure
  • Shaking or trembling
  • Sweating
  • Crying
  • Extreme fatigue
  • Weakness
  • Lack of eye contact
  • Inability to speak
  • Nervous stomach
  • Faster breathing
  • Foggy thinking

  1. What did someone say that triggered the physical response?

Your physical response is the first clue to your behavior.  At this point, if you are able, remember what someone said and how you responded.  Often, people say something with no evil intent. However, an assumed accusation or criticism, an exhale of tiredness, or pitch of the voice transforms what they said into a wrong interpretation. 

  1. Do you see a pattern in your emotional reactions?

Do you find yourself always responding to criticism?  Does a loud voice make you cringe and feel afraid?  Do you find yourself fighting back the tears when someone brings up an event in your childhood?  When someone is late to pick you up, do you assume they forgot you or that you weren’t necessary?  Do you get angry at your children for demanding your attention?  Look for reactions you repeatedly have to daily social exchanges or loved ones. 

  1. Is there someone that always makes you feel uncomfortable, angry, insecure, jealous?

 Do you find you always feel insecure around a specific class of people or a particular co-worker?  Do authority figures automatically put you on edge, preparing for an attack?  Or, do conversations around you regarding a sibling or parent set you on edge?  Why is that?  Question your reactions to them.

  1. Do you find specific topics or events that make you defensive?

How do you handle criticism?  Do you get defensive and start justifying your actions?  Do you get angry and sarcastic about specific topics frequently?  Perhaps you even find yourself putting others down to compensate for feeling inadequate around some issues?

Your normal reactions to the people and events that surround you lend clues to where your emotional insecurities lay.  You can also find them in repeated feedback from employers, loved ones, significant others, and even in how strangers respond to you.  You have to be willing to be open to seeing common threads in your life and looking at yourself and asking hard questions.

bad days and emotional triggersHow to handle emotional triggers

Learning to identify emotional triggers is a huge step.  You may only be able to deal with one at a time, or you may find that a few are interconnected.  Either way, now that your eyes are open, how do you deal with the emotional trigger when it pops its head out?

  • Being aware that you are responding to an emotional trigger is the first step. Without awareness, you react out of a sense of survival instead of responding to what someone is saying.
  • Own your feelings. One of the worst habits we develop in dealing with emotions is to justify our reactions to whatever triggered us.  Learning to acknowledge that you are reacting, examining your feelings, and not blaming it on the other person is another huge step.  It’s easy to become so accustomed to telling people, “if you hadn’t yelled,” ” if only you had been on time,” “you made me feel like xxx.”  No, we made ourselves feel a certain way, and we need to own that.
  • Express what you felt during whatever exchange. Whether you share how you feel with a loved one, journal about it, or speak about it with a therapist, get how you felt out there without blame.  ” I felt sad” or “I felt angry.”
  • Identify the need that didn’t get met that is behind the emotional trigger. Most often, our emotional triggers are related to a need or expectation not being met.  Some of those needs may be:
    • Acceptance of who you are
    • Love and affection
    • Attention
    • Freedom to do things
    • Consistency and safety
    • Fairness (especially between siblings)
    • Acknowledgment of importance, attractiveness, ability, or intelligence.

make decisions without emotional triggersFinal Thoughts on Handling Emotional Triggers

Emotional triggers can arise from deep-rooted from childhood, misunderstandings of certain events, or just strong emotional reactions to disappointments in life.  Therefore, the key is to start deciding it is time to give those emotions a name so you can move on.

Often, emotional triggers have us responding as if we are still that hurt child or the insecure high school student.  Whatever age we were during the event tends to be the level of maturity displayed in our response to the trigger. Our emotional maturity, at least for that trigger, stopped at that moment.

Part of being an adult means you have to teach that inner person to grow up. Use the five ways to identify your emotional triggers to show you how to handle them so your inner child or hurt person can heal and grow up to join you in being the mentally strong person you are.  You will be amazed at how safe, secure, and happy you will feel when all the fragmented emotions of you are healed.

Why People Get Serotonin Syndrome (And How to Fix It)

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Serotonin syndrome occurs when specific medications overly inhibit your body’s natural serotonin production.

For those who are not familiar with serotonin, it is a chemical that our bodies produce to allow brain cells and various nervous system cells to function optimally and communicate with each other.

Commonly found in the digestive system, serotonin also plays a critical role in regulating mood as well. This chemical is essential to our health and overall wellbeing. However, too much can lead to serotonin syndrome. This condition triggers intense nerve cell activity. Then, it gives way to a wide range of symptoms, some of which can be more severe than others.

In this article, we’ll explore the etiology of serotonin syndrome and treatments that are available to those struggling with the condition.

WHAT CAUSES SEROTONIN SYNDROME?

Typically, serotonin syndrome often occurs when an individual takes antidepressants or similar psychotropic medications for the first time.  Or, it happens when a patient suddenly increases the amount that they are taking. Also, note that this condition is not limited to psychotropic medications only. In fact, any number of drugs or supplements may trigger this response.

That aside, symptoms synonymous with mildly serotonin levels will often resolve themselves within 1 to 2 days after an individual has stopped taking their medication or has lowered the dosage that they are taking. However, in some cases, medical attention may be necessary.

WHAT MEDICATIONS CAN CAUSE ELEVATED SEROTONIN LEVELS?

When it comes to high serotonin levels, several medications can contribute to the condition. Some of the most common include

MONOAMINE OXIDASE INHIBITORS

Commonly referred to as MAOIs, monoamine oxidase inhibitors are a class of drugs that were first introduced in the 1950s and are often prescribed to treat depression and anxiety.

Some of the most popular MAOIs include Nardil, Parnate, Marplan. These medications boost serotonin levels, which, in turn, elevate mood and improve brain cell communication.

SELECTIVE SEROTONIN REUPTAKE INHIBITORS

Selective serotonin reuptake inhibitors (SSRIs) are a specific class of medication that truly live up to their name in that they boost low serotonin levels. Similar to MAOIs, SSRIs treat depression as well as anxiety; some of the most popular SSRIs include Effexor, Cymbalta, Prozac, and Paxil. It is worth noting that the only SSRI anti-anxiety medication known to spike serotonin levels is buspirone.

PAIN RELIEVERS

While this is not the case with all pain relievers, certain prescription-based pain medications can cause a spike in serotonin levels, some of which include fentanyl, tramadol, meperidine, and pentazocine.

ANTIEMETICS

Surprisingly, certain prescription-based medications commonly prescribed to treat nausea can also lead to the onset of serotonin syndrome-related symptoms, some of the most common being Zofran, Reglan, and Kytril. It is also worth noting that some over-the-counter nausea medications can trigger the condition as well.

MIGRAINE MEDICATION

Similar to prescription-based pain relievers, certain prescription migraine medications can also cause serotonin syndrome-related symptoms. Some of these medications include Axert, Amerge, Maxalt, and Zomig.

WHAT ARE THE SYMPTOMS OF HIGH SEROTONIN LEVELS?

When an individual takes a new medication or suddenly ups the dose on a drug they are already taking, they generally experience serotonin syndrome-related symptoms within a few hours. Some of the most common symptoms include

  • Irritability
  • Confusion
  • Restlessness
  • Headaches
  • Nausea
  • Vomiting
  • Profuse sweating
  • Dehydration
  • Changes in body temperature
  • Heart palpitations
  • A decline in muscle coordination

In extreme cases, it is not unheard of for individuals with elevated serotonin levels to also experience high fevers, seizures, and loss of consciousness. As such, the FDA (Food and Drug Administration) has urged drug manufacturers to include warning labels on all medications that are likely to trigger the condition.

TOP 7 RISK FACTORS FOR HIGH SEROTONIN LEVELS

Although taking new medications or suddenly upping the dose of certain medications can contribute to high serotonin levels, there are other risk factors worth noting:

1. ILLEGAL DRUGS

Along with the many health problems that are caused by illicit drug use, serotonin syndrome is yet another one that many individuals will encounter. Some of the illicit drugs known to trigger serotonin syndrome symptoms include methylenedioxy-methamphetamine (ecstasy), lysergic acid diethylamide (LSD), and cocaine. It is also worth noting that marijuana use can boost serotonin levels as well.

2. SUPPLEMENTS

In most cases, supplements can be a great way to provide your body with the nutrients that you don’t receive from whole foods, which can help improve or maintain your overall health. However, it’s entirely possible to experience too much of a good thing. According to some studies, excessive amounts of dietary supplements, namely St. John’s wort, nutmeg, ginseng, and L-glutamine, can cause serotonin syndrome, especially when taken with antidepressants.

3. COMBINING MEDICATIONS

Similar to combining dietary supplements with antidepressants, the combination of pain medications and antidepressants can also result in serotonin syndrome-related symptoms. Several studies show that those who take antidepressants along with migraine medication or opioids, for example, are more likely to develop the condition.

4. OVERDOSING ON MEDICATIONS

Whether the intent is to derive an intense high or something more malicious, taking excessive amounts of any serotonin-boosting medication can lead to serotonin syndrome and also endanger your life.

5. OVER-THE-COUNTER COLD AND COUGH MEDICATIONS

Although most of us would never think that over-the-counter medications could ever compromise our health, some of them can. According to some studies, over-the-counter cough and cold medicines that contain dextromethorphan, such as Mucinex DM and Delsym, for example, can cause serotonin syndrome if taken in large amounts.

6. TAKING NEW MEDICATIONS

Taking a new serotonin-boosting medication for the first time is the leading cause of elevated serotonin levels. If you notice serotonin syndrome-related symptoms after taking a new drug, you should schedule an appointment with your physician immediately.

7. UPPING THE DOSE ON MEDICATIONS

To avoid developing serotonin syndrome-related symptoms, it is always best to take prescription-based medications as directed by a physician. Similarly, you should carefully follow the recommended dosing indicated on any over-the-counter medications as well.

HOW DO DOCTORS DIAGNOSE HIGH SEROTONIN LEVELS?

When it comes to diagnosing serotonin-related syndrome symptoms, there is no specific medical test that can confirm whether or not an individual has developed the condition. Instead, physicians will inquire about their patient’s symptoms, medical history, and whether or not they are taking any supplements or engaging in illegal drug use. Additionally, doctors might order a physical exam to rule out other health conditions.

WHAT TREATMENTS ARE AVAILABLE TO THOSE WITH ELEVATED SEROTONIN LEVELS?

If an individual experiences mild serotonin syndrome-related symptoms, they will usually dissipate once their serotonin levels return to a normal and healthy range. As such, medical attention is generally not needed. However, in severe cases, they may need to be hospitalized. Along with advising patients to stop taking the medication responsible for the condition, most physicians will start patients on the following treatments:

Benzodiazepines – To help patients cope with agitation or seizures caused by a spike in serotonin levels, many physicians will prescribe Ativan, Valium, Xanax, or other benzodiazepine medications to their patients.

Intravenous fluids – Because dehydration is a common symptom of elevated serotonin levels, many physicians will provide intravenous fluids, namely electrolytes, to help keep their patients hydrated.

Cyproheptadine – In some cases, doctors will start patients on cyproheptadine hydrochloride. This medicine is a prescription antihistamine that blocks serotonin production.

serotonin levelsARE HIGH SEROTONIN LEVELS LIFE-THREATENING?

In addition to being unpleasant, the symptoms associated with elevated serotonin levels can also be life-threatening. If an individual with high serotonin levels does not seek prompt medical attention, the condition can lead to a loss of consciousness and can be fatal. On that note, if an individual purposely overdoses on antidepressants or other serotonin-boosting medication, the results will likely be lethal. That said, there are seldom any remaining long-term effects after serotonin levels have returned to normal.

serotonin syndrome and depression medicationFINAL THOUGHTS ABOUT AVOIDING SEROTONIN SYNDROME

In summary, elevated serotonin levels can trigger a wave of unpleasant symptoms. And, when not treated, these can be fatal. The best way to reduce your chances of developing this severe condition is by speaking with your doctor about possible risk factors and taking your medication as prescribed.

You must also talk with your physician if you need to take multiple medications to treat two or more health problems. After all, combining medicines triggers an increase in serotonin production.

Experts Explain How Dopamine Fasting Can Clear Your Mind and Make You Lose Weight Fast

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Dopamine fasting is the latest fad to hit society.  The name is a misnomer, but the intention within it is clear – create time to fast from dopamine elevating behavior.  How much time?  That is entirely up to you and the rules you choose to set for the outcome you are striving for.  What benefits?  Experts explain how dopamine fasting can clear your mind and make you lose weight fast.

The birth of the Dopamine Fast and what it is NOT

In November of 2018, ImprovementPill, a YouTube channel, posted a video about Dopamine fasting, and it went viral.  The life coach, Richard, who runs the channel, has been given credit for the idea.  Richard himself, according to VICE, states that he had heard of the idea back in college and, while in a rut himself, chose to try it.

Dopamine fasting hit the viral media circus again in August 2019.  This time it was in a LinkedIn article written by Dr. Cameron Sepah. He wrote the article to clarify what dopamine fasting was and its rules.

According to the article, he defines dopamine fasting as the following:

“an evidence-based technique to manage addictive behaviors, by restricting them to specific periods, and practicing fasting from impulsively engaging in them, in order to regain behavioral flexibility.”

Dr. Sepah further clarifies that dopamine fasting is NOT that the media purports it to be.

Additionally, he expressed its intention in another article on November 7, 2019, due to multiple reports of others misusing the dopamine fasting, resulting in further polluting of its intent.  Of course, its title doesn’t help in that misunderstanding.

His list of what dopamine fasting does NOT consist of:

  • It DOES NOT reduce dopamine.
  • You do not avoid all stimulation
  • Exercise, talking and socialization is permitted
  • Does not involve meditation
  • Can be used globally and is not prejudiced in who can use it
  • It is not a vacation

What is Dopamine Fasting?

After reading what Dopamine fasting is NOT, then what is it?  Dopamine fasting, according to Dr. Sepeh, is designed to reduce our addictive or impulsive habitual behaviors, which are created through our internal dopamine reward design.  That said, there are a few other points of importance along with that:

  • Sepeh is not telling anyone to void their life of all stimuli. Instead, he suggests picking one action that creates too much distraction, takes up your time or even has health repercussions.

That could be social media, T.V., overeating, sex, video games, mobile games, extensive socialization, and more.

  • You can take short fasts. The fasting does not need to last all day, a few days, or a week.  You can schedule a few hours of each day not to do those chosen activities.
  • Decreasing stimuli through meditation, yoga, Tai Chi, and deep breathing exercises has proven to aid in reducing stress. Therefore, decreasing certain high stimulus activities a day could also help lower stress levels.

Is there a science behind the method of dopamine fasting? How does it help one lose weight?

It utilizes two basic concepts of psychology in its premise to minimize the dopamine stimulus we receive when we do certain things.

First, we need to understand a simple premise in how we learn to do certain things.  Remember hearing about Pavlov’s dogs theory?  The concept that you can teach anyone just about anything simply by providing a reward or positive stimuli after each job was performed.  At some point, the reward is expected, and you will perform the task again and again, even if you don’t receive any of the same stimuli in return consistently.

Our tech age has taught us to expect a positive or stimulating reward each time a light or sound comes from our phone.  It could be a notification from a text, Facebook message, or any other social media platform with a like, share, or comment.  Furthermore, it becomes a form of immediate gratification due to the release of dopamine from the stimulus, which has been proven in many mediums to create an addictive pattern of behavior.

It isn’t just tech that creates this. We use a lot of instant gratification behaviors throughout our lives:

  • Jumping from one relationship to another
  • Sex
  • Overeating
  • Junk food
  • Gambling
  • Drinking
  • Risk-taking

With the above concept being the premise, two basic cognitive-behavioral psychology methods might explain why eliminating time doing that activity benefits humans.

  • Stimulus control.

This is the self-imposed restriction of an activity in order to reduce its ability to distract.  Simply put, put the phone away or power it off. Uninstall apps or games. Finally, engaged in activities that don’t require electronics

  • Exposure and response prevention.

This requires a little more self-control but some studies verify its effectiveness when done correctly.   When you feel the impulse to do the behavior, make note of what you are feeling and why.  Then just let the impulse and accompanying feelings come over you and then allow them to fade without focusing on them.  Return to what you had been doing prior to the urge.

The above methods, according to Dr. Sepah,  are common cognitive therapy methods used to address addiction.   According to HelpGuide of Harvard Health, addiction is currently believed to be related to both dopamine and its interaction with glutamate.  Together, they not only release pleasure and create motivation, but also change survival behavior, such as eating and sex, into a reward and pleasure stimulus.  Additionally, dopamine enforces the memory and learning of the pleasure causing event.

How can dopamine fasting help to clear your mind?

While the proposed method is being labeled as dopamine fasting, you cannot, and will not, be able to empty or reset your dopamine levels.  Many articles and specialists have become hung up on this concept due to the name.

What this can achieve is to decrease the urge to perform a behavior that you taught your brain to seek for its reward of dopamine.  By decreasing the frequency in which you do the activity and receive the reward, the brain eventually decreases its dopamine release related to it.  Therefore, unless you go back to the same extensive habits as before, you will not get the same dopamine release as before.

During the fast

During your time of fasting, one usually will also begin to reflect on why it was so attractive.  Dopamine may be the hormone released, but it is not the cause of the initial desire.  You teach your brain to expect this stimulus.  Not vice versa.  For many who are on social media, they may have a need for attention, instant gratification, and perhaps a feeling of belonging to a larger group.  During the fasting time, they have time to recognize that and possibly address the larger issue and cause or find healthier ways to fulfill that need.

In that respect, you are gaining clarity of the mind. Additionally, you gain insight into your psychology that you were not aware of before.

By doing other activities in its place, you are also learning to appreciate other things that do not necessarily evoke the same high level of dopamine response.

In the case of an individual who tends toward getting a reward from food, going on the dopamine fast can aid in losing weight.  By implementing the fast for even just one meal a day, it could significantly lessen your caloric intake and potentially help you lose weight.

lose weight faster with dopamine fastFinal Thoughts on Dopamine Fasting

Dopamine fasting, in its original intention, stands to hold a lot of benefits for those who approach it with a healthy mindset.  Many of us have habitual behaviors that could use some reigning in. Therefore, it enables us to make time for calmer activities, family, and friends. Additionally, you’ll find personal alone time to reflect.

Dopamine fasting can be a great method for your average person with a touch of obsessive behavior toward one or a few stimuli.  Anyone who has an actual addiction should seek out specialists and therapists to better address the problem.

Unless a person chooses to attempt to take out everything in his life that creates a rise in excitement and stimulation, there is no harm in giving this a try.  Between self-reflection, increased exercise, and hopefully calmer use of your time, it stands to hold many overall benefits.  As the experts explained, dopamine fasting can help clear your mind and make you lose weight fast!

Science Explains 5 Reasons People Have Shortness of Breath (And How to Fix It)

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We probably don’t think about our breathing much in a day.  For the majority of people, ever since the doctor smacked us on our back the day we were born, they don’t think twice about breathing.  Maybe you thought of it after running laps in P.E. class from that one coach who was merciless.  There are multiple reasons a person may have shortness of breath, or dyspnea, that are not just related to your lungs.  Science explains five reasons people have shortness of breath and how to fix it.

Symptoms of Dyspnea or Shortness of Breath

We are familiar with “catching our breath” after a workout or a hard game of basketball or other sport.  Our breathing comes hard, in short, fast breaths, and we may feel a little lightheaded or weak.  Our heart is probably pounding, and we are sweating. Those are some of the symptoms of shortness of breath, or dyspnea, as the medical field refers to it.  Even though it stems from our exertion, it still qualifies as shortness of breath. Usually, people recover rather quickly from it and go on with their day.

Symptoms of breathing difficulty

In other cases, they have those symptoms due to various conditions.  Symptoms of shortness of breath include:

  • Breathing comes hard and is difficult or labored
  • Chest tightness
  • Fast and short breaths
  • Heartbeats are irregular or fast
  • The sensation of suffocation due to the inability to get enough air
  • Wheezing and coughing

While Unity Point Health indicates that exercise can cause shortness of breath, if these additional symptoms accompany it, see your doctor:

  • Chest feels heavy, and heart rate is high
  • Chest pains, pressures or irregular heart rate
  • You are pale in complexion
  • Feeling that sinking sensation like you’re about to pass out or dizziness
  • Passing out/fainting
  • Strong fatigue

As we age, a certain amount of shortness of breath is to be expected and is considered normal.  Abnormal shortness of breath occurs when you are unable to go through your daily activities without having difficulty breathing.  Sometimes it even just happens when you are sleeping or lying down.  Being short of breath as a 50+-year-old trying to do exercises, or other exerting activities, without having built up stamina is not considered abnormal.

We also should not confuse shallow breathing with shortness of breath. Shallow breathing is mostly associated with how we breathe in a rested state.  In the same article above in LiveWell, Dr. Sandeep Gupta, a pulmonologist with Unity Health, is quoted as stating that the difference between shallow breathing and shortness of breath is:

“Technically, shallow breathing means shorter inhaling and exhaling than normal breathing but with an equal cadence. While in shortness of breath, inhalation is usually much shorter than exhalation,”

Put more simply, with shortness of breath. We are taking in less air than we are exhaling.  This shortfall is why it feels as if “we can’t catch our breath.”

Acute and Chronic Dyspnea

Dyspnea can be a temporary, easily treated condition, or a long term, chronic symptom.  

            Acute Dyspnea

Acute dyspnea is a short period in which one may experience shortness of breath.  It is usually related to a medical condition.  The medical condition itself may be chronic and lead to chronic dyspnea if intervention is unsuccessful or unable to be corrected. For cases of acute dyspnea, the cause of the shortness of breath can be quickly treated.  Examples of this include:

  • Asthma attacks (While Asthma is a chronic condition, being short of breath is a symptom of the lungs irritated by a trigger and can be treated quickly with an inhaler, in most cases)
  • Allergies to an airborne allergen or resulting in anaphylaxis shock
  • COPD attacks (COPD itself is a chronic condition, but being short of breath comes and goes if properly medicated)
  • Pulmonary infections such as pneumonia or bronchitis
  • Heart issues such as heart attack, irregular heartbeat, heart failure
  • A blood clot in the lung or collapsed lung
  • Choking on something obstructing the airway passage
  • Panic attacks
  • Carbon dioxide poisoning
  • Pregnancy

Chronic Dyspnea

Chronic dyspnea is usually related to a chronic medical condition that results in shortness of breath for weeks, months, or a lifetime.

  • Various lung diseases including lung cancer, excess fluid in the lungs, T.B., inflammation of the lung tissues
  • Different heart conditions
  • COPD (when unable to be managed appropriately or in a progressed state)
  • Anxiety disorders
  • Asthma (when unable to be properly managed)
  • Obesity

When should shortness of breath be cause for concern?

Sometimes, shortness of breath is the only symptom you may have for a serious condition that can be most easily treated if caught early.  When should shortness of breath be cause for concern?

  • A sudden or unexplained change in your ability to breathe.
  • Having to decrease more activities due to shortness of breath
  • Feet or ankles swell
  • Unable to breath when laying down (typical of heart or lung problems)
  • Flu-like symptoms: coughing, fever, chills
  • Breathing creates wheezing sounds
  • Unable to take full breaths
  • Have pain in sides or chest when breathing or taking a deep breath

Five common causes of shortness of breath

After seeing the above list, getting short of breath may scare you.  Fortunately, there are additional causes which we each have control over and can take steps to fix.  Science has pointed to 5 possible reasons people have shortness of breath, and they are mostly related to abdominal symptoms.

Have you noticed that after you eat a filling meal, you have a more difficult time taking a deep breath?  Maybe you have to undo the button on your jeans so you can breathe better?  That is because when you eat a lot, your stomach swells, pushing on your other organs, including your diaphragm.  Our diaphragm is the muscle that is under our lungs that contracts to prompt the lungs to expand and contract when we breathe.  When it contracts, it pushes downwards.  When your abdomen is swollen and pushing up, the diaphragm can’t contract properly, thereby limiting the motion of your lungs as well.

Some of the causes that we control, which can contribute to abdomen swelling and then shortness of breath are:

  1. Being severely overweight to obese
  2. Allergic reactions to certain foods
  3. Irritable Bowel disease
  4. Overeating fiber, drinking carbonated drinks, or using artificial sweeteners can cause excess gas.
  5. Acid Reflux or GERD

The connection of GERD or Acid Reflux, causing shortness of breath is due to the abdomen swelling along with slower digestion.  This situation causes the acid from your stomach to rise through your esophagus.  It also will cause shortness of breath from the acid going into your lungs during your sleep.

How to fix five common reasons for shortness of breath

While there can be more serious reasons behind having a swollen abdomen and shortness of breath, ask your doctor to rule out these causes if you recognize a connection.  Here are some fixes you can implement:

  • Lose weight if you know you are significantly overweight.
  • Keep a food diary if you notice that you don’t bloat with everything you eat. Track what you eat and when the symptoms occur to isolate the cause.
  • Eat smaller meals and don’t eat before bedtime
  • Avoid carbonated drinks or artificial sweeteners
  • Try a LOW-FODMAP diet to reduce the inflammation in your gut and rule out food sensitivities.
  • Decrease high fiber, high gas-producing foods such as beans, lentils, whole grains
  • Avoid or decrease processed food

Usually, the shortness of breath will improve when the food has digested and passed.  Sometimes, as in food intolerances or obesity, it will take more time to decrease the pressure.  A doctor should be seen should the symptoms be accompanied by:

  • Severe pain
  • Multiple days of vomiting
  • Inability to control your bladder or bowels
  • Bloody stools

shortness of breathFinal Thoughts on Coping with Shortness of Breath

Developing shortness of breath can be alarming, especially as you get older or if you have a chronic breathing condition.  It is essential to be vigilant and pay attention to patterns regarding our health.  Noting that eating creates shortness of breath related to our abdomen swelling can give us clues about both our diet and our weight.  The great thing is that if it is connected, the fix can be relatively easy with some determination, possibly some slight detective work, and a willingness to make some adjustments.

Here’s How Cupping Therapy Can Reduce Muscle Tension And Improve Blood Flow

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The first time I had heard of cupping therapy, may well also be yours.  Michael Phelps hit the news in August of 2016. The media wasn’t recognizing him for winning a gold medal in the Olympics. Instead, reporters mused about the round, purple bruises all over his body.

USA Today was just one of the media sources offering up an explanation of the bruising of this therapy. The article goes on to mention how many athletes subscribe to cupping as a means to help heal muscle tension and to improve blood flow.  Many were a bit skeptical and doubtful at the concept.

Let’s explore how cupping therapy can reduce muscle tension and improve blood flow.

History of Cupping Therapy

Subhuti Dharmananda, Ph.D., and a  Director at the  Institute for Traditional Medicine in Portland, Oregon, wrote an article providing the history of cupping therapy.  He states that cupping therapy is yet another Chinese treatment with its first recorded history dating back to the lifetime of Ge Hong.  Ge Hong was a famous Taoist and herbalist who lived from 281-341 AD.  He speaks of cupping in his book A Handbook of Prescription Emergencies.

At that time, they crafted cups from animal horns.  Then, they used the horns to pull out pus from the body.  Over time, they replaced horns with cups made of bamboo or pottery.  Sometimes they heated the cups in an herbal mixture and then applied them to the skin. Additionally, they sometimes dry heated them placed a cup over an acupuncture needle.

WebMD states that cupping is spoken about in the oldest medical books, Ebers Papyrus, from the ancient Egyptians in 1550 B.C.   There are also associations with the Middle East.

Currently, the philosophy behind cupping is more related to our bodies holding onto inflammation.  In an article in SCL Health, practicing licensed acupuncturist and herbalist Dawn Powell-Londono is quoted as describing it this way: “If you have an injury, the swelling sometimes sits there, or if you have arthritis, the inflammation doesn’t go anywhere…..Cupping can help the body reabsorb the fluid and move the swelling out of the area.”

How does the cupping procedure work?

In the current century, cupping is performed using glass or silicone cups.  Some may have a pump attached to aid in increasing the suction.  The practitioner will heat the cups and then place them onto the skin.  This creates a suction, pulling the tissue into the cup.  Your blood naturally rushes to the area, increases blood flow, and loosens up the connective tissue.

This is similar to how a massage limbers up the connective tissue before any deeper muscle massage or to aid in breaking up scar tissue, which can restrict muscle movement.

Most often, healers place cups on muscles like your back, legs, neck, and shoulders.  Furthermore, they might put one or multiple cups in one session. Typically, they apply suction from a few minutes to 20 minutes, depending upon how deep and the age of the inflammation or pain. Finally, they remove the cups by raising one side, effectively breaking the seal of suction.

The suction marks left may be slight, or as Michael Phelps so amply illustrated, they can create large discolored bruising circles.  The cupping process itself does not hurt, and the bruising is usually related to the length of time left on, the suction intensity, or if you tend to bruise easily.

Different methods of cupping

The method described above is usually referred to as the “dry cupping method.”   Two additional ways are the sliding method, air cupping, and the wet method.

1 – Sliding Cupping method

Usually, healers reserve the sliding cupping method for large muscles for pain and muscle cramps or spasms.  They employ the technique during a massage where your body has been oiled.  During the massage, they apply cups the same as above but then slide them over the large muscle area to encourage blood flow across the muscle.

2 – Air Cupping Therapy

Air cupping replaces, creating a vacuum with heat to simulating a vacuum via a pump that pulls the air out of the cup.

3 – Wet Cupping Therapy

Wet cupping utilizes the older Chinese method of incorporating cupping with an acupuncture method.  In some acupuncture, a healer makes a slight prick in the skin to bleed it very slightly.  In wet cupping, the same occurs before the practitioner applies the cup. They believe this process suctions out more toxins and cools the heat of inflammation in certain conditions.

What does cupping do to the body?

To the Chinese therapists, cupping is a treatment for the sluggish, inactivity of qi, and blood flow.  They believe that stagnation causes pain and various diseases or conditions.  Cupping revitalizes the area with an influx of fresh blood. It allows your qi to flow more easily, decreasing pain, tension, inflammation, and sucking toxins to the surface to be released.

In the United States and other Western cultures, cupping loosens the connective tissue and flushes blood to the surface to stimulate the area.  This creates relaxation in the muscles and encourages cells to work together to address the issue.

The Proof from science about cupping therapy

Currently, limited data substantiate a multitude of claims regarding cupping therapy. Additionally, current studies include only a small sample and show a strong bias in conclusion. Does this mean cupping doesn’t work?  No.  However, it indicates that not all the claims are valid. Furthermore, it suggests that they need to conduct more research to determine if it works and then, why it works.

In addition to relieving muscle tension and blood flow, additional claims, including a 2012 study, are:

  • Respiratory congestion conditions
  • Arthritis
  • Digestive issues
  • Acne
  • Inflammation or swelling from an injury
  • Herpes Zoster
  • Facial paralysis
  • Neck and low back pain including lumbar disc herniation
  • Cervical spondylosis

back pain exercisesIs there any harm in trying cupping?

There are no reports of cupping doing any harm.  It is a relatively painless process that may leave bruising or circular patterns on your body.  This said Healthline reports that it is not for everyone, and some people with certain conditions or using certain medications should proceed with caution and extra care from the practitioner.

  • Not for children under the age of 4, and all children should only have short sessions.
  • Women who are pregnant should not apply cups on the abdomen, nor the lower back.
  • Seniors must be cautious due to the fragility of aging skin and potential reaction from your medication.
  • Anyone on blood thinners should not do cupping therapy
  • Women should not do cupping during their menstruation period.
  • Do not do cupping if you have any form of sore, ulcer, skin irritation, including a sunburn.
  • Anyone with an internal organ disease or disorder should not do cupping
  • Anyone who has recently experienced a traumatic event.

cupping therapyFinal thoughts about cupping therapy

Many Olympic athletes embrace cupping therapy as beneficial for muscle tension or soreness and increasing blood flow. You’ll receive more significant benefits when pairing it with a massage therapy session.

That’s because once the blood rises to the surface begins healing sore muscles. The massage therapist can further break up the toxins and disperse them. Once outside of the area, the body will absorb and break them down, eliminating as waste.

Thus far, its lack of any contrary evidence against it allows cupping to be an alternative option to using it along with other therapies.

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