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7 Things That Cause Bladder Stones (And How to Prevent Them)

May 12, 2023 by Kristen Lawrence

Bladder stones are a painful and uncomfortable condition affecting many people worldwide. They begin as urinary crystals — small, solid particles in the urinary tract that form when minerals and waste products in the urine become too concentrated. These crystals can clump together and form larger stones, which causes a range of symptoms, including pain during urination, frequent urination, and blood in the urine. Someone with concentrated urine may also experience lower abdominal pain, incontinence, or difficulty urinating.

These stones may occur for various reasons, including dehydration, a UTI, enlarged prostate, kidney stones, and overeating protein. Also, a sedentary lifestyle, certain medical conditions, genetics, and prolonged use of a urinary catheter can increase the risk of developing them. Understanding the causes of bladder stones and taking preventive measures can significantly reduce the risk of developing this painful condition.

7 Causes of Bladder Stones

1 – Insufficient Hydration Can Cause Bladder Stones

One of the leading causes of bladder stones is dehydration. When dehydrated, your urine becomes more concentrated, increasing the risk of developing urinary crystals and stones. To prevent this, remain mindful of your water intake and hydration levels throughout the day. Aim to drink at least eight glasses of water daily, and more if you are physically active or live in a hot climate.

2 – Urinary Tract Infections (UTIs) Contribute to Bladder Stones

Urinary tract infections (UTIs) can also increase the risk of urinary stones. When bacteria enter the urinary tract, they can cause inflammation and irritation, which increases the risk of developing stones. To prevent UTIs, practice good hygiene, such as wiping from front to back after using the toilet and urinating after sexual activity.

3 – Bladder Outlet Obstruction

A bladder outlet obstruction can occur for various reasons, such as an enlarged prostate or a urethral stricture. When the bladder outlet becomes obstructed, urine can get trapped in the bladder, increasing its concentration and the risk of crystal formation.

As men age, it’s common for their prostate gland to enlarge, leading to many urinary tract issues, including the formation of stones. When the prostate gland enlarges, it can compress the urethra, the tube that carries urine from the bladder to the outside of the body. That can cause various symptoms, such as difficulty starting urination, weak urine flow, and needing to urinate frequently.

To prevent and manage bladder outlet obstructions such as an enlarged prostate, eat a nutritious, balanced diet and exercise often. Research shows being physically active and maintaining a healthy weight can improve prostate health and reduce the risk of urinary stones by lowering inflammation levels.

4 – High Concentration of Minerals

One of the most common causes of bladder stones is a high mineral concentration in the urine. When urine contains high levels of minerals like calcium, oxalate, and uric acid, it becomes more prone to crystallization and stone formation. This can occur due to several factors, including dehydration, certain medications, and dietary factors like consuming too much salt or animal protein. Eat plenty of fresh fruits, vegetables, grains, and low-fat dairy, and limit processed meat and sodium intake.

5 – Immobility and Sedentary Lifestyle

If you spend a lot of time sitting or lying down, you may be at increased risk for developing bladder stones. When you lead a sedentary lifestyle, your body doesn’t get the physical activity it needs to stay healthy. This can lead to numerous health problems, including urinary crystals and stones. Immobility causes your body to accumulate waste products and fluids, which can create mineral buildup in the urine.

Exercise for at least thirty minutes each day to avoid developing painful stones. That can include walking, running around your neighborhood, or doing a quick HIIT workout at home.

6 – Underlying Medical Conditions Can Lead to Bladder Stones

Certain underlying medical conditions, such as gout and hyperparathyroidism, can cause urinary stones. Gout is a type of arthritis that occurs due to excess uric acid in the body. This can lead to the formation of urate crystals, which can accumulate in the joints and cause pain and inflammation. However, uric acid may also collect in the bladder and lead to the formation of stones.

Hyperparathyroidism occurs when the parathyroid glands produce too much parathyroid hormone (PTH). This can lead to excess calcium in the bloodstream, accumulating in the urinary tract and forming stones. When calcium becomes concentrated in the urine, it may combine with other substances like oxalate or phosphate, forming painful crystals.

It’s essential to effectively manage any medical conditions you may have to maintain bladder health and overall well-being. Take prescribed medications, practice healthy lifestyle habits, and visit your doctor for regular checkups.

7 – Prolonged Use of Urinary Catheters

People who use a urinary catheter for an extended period also have an increased risk of developing stones. While catheters help with urine retention, they can cause infections or pain with long-term use. Catheterization can irritate the bladder and enhance the risk of developing a UTI, which can lead to stone formation. To prevent problems associated with catheters, use them only when necessary and follow proper hygiene procedures.

Healthy Habits and Tips for Preventing Bladder Stones

You can reduce your risk of developing painful stones by adopting healthy habits such as drinking plenty of water, exercising, practicing stress management, and eating a balanced diet.

Staying hydrated dilutes the urine, making it less likely for calcium and other substances to accumulate and form stones. Another prevention tip includes reducing the intake of high-calcium foods, such as dairy products and leafy greens, as they can lead to mineral buildup in the urine. Limit your consumption of these foods or pair them with oxalate-rich foods, like spinach and nuts, to enhance bladder health.

Reducing salt intake can also prevent stone formation since sodium increases the amount of calcium in your urine. Limit your consumption of processed foods and opt for fresh fruits and vegetables instead. Finally, physical activity can help regulate your metabolism and reduce your risk of obesity, a significant risk factor for bladder stones. Aim for at least thirty minutes of moderate exercise, such as brisk walking or cycling, most days of the week.

Even if you have a healthy lifestyle, you should still schedule annual wellness checks with your doctor for early detection and treatment of urinary stones.

Final Thoughts on Bladder Stones’ Prevention and Management

Urinary stones form when waste products and minerals accumulate in the urine, usually due to dehydration or a urinary infection. Other causes of bladder stone formation include an enlarged prostate, obesity, other medical conditions, a sedentary lifestyle, or kidney stones. While these stones can feel painful and uncomfortable, you can take steps to prevent them.

By staying hydrated, practicing good hygiene, maintaining a healthy weight, and being aware of potential risk factors, you can reduce your risk of developing them and enjoy a healthier, more fulfilling life. If you are experiencing any symptoms of bladder stones, such as pain or difficulty urinating, it is essential to talk to your doctor immediately. You can manage this condition and live a happy, healthy life with the proper treatment and care.

8 Things You’ll Only Understand If You’re an Aquarius

May 12, 2023 by Kristen Lawrence

Aquarius marks the eleventh sign of the zodiac, and people born between January 20 and February 18 fall under this sign. If you want the Aquarius zodiac sign explained succinctly, a few words sum them up: independent, innovative, and unconventional. These free-spirited individuals value autonomy and live on their terms, not by societal norms and traditions.

They’re highly intellectual, contemplative people, although they may act detached and aloof on the surface. However, once you get to know them, you can easily get lost in conversation as they enjoy thought-provoking, meaningful discussions.

There are unique experiences and traits that only Aquarians can fully understand and appreciate. In this blog post, we will discuss the eight qualities of the water-bearer that make them stand out.

Aquarius Takes Pride in an Independent Nature

Aquarians are fiercely independent individuals who value their autonomy above everything else. They hate being tied down by people, places, or ideas and refuse to conform to societal norms. They have their unique way of looking at the world and never shy away from expressing themselves.

While their strong desire for independence and freedom may rub some people wrong, they don’t mean any harm. They want to feel like an individual in a world that constantly stresses uniformity and following the crowd. Aquarians are the rebels of the zodiac, and they are not afraid to break the rules.

For example, many Aquarians often showcase their independence by traveling the world and seeing new places. They become restless if they stay in one place too long and have serious wanderlust. This friendly zodiac sign loves striking up conversations with locals and getting to explore different cultures.

Innovative Thinking Is Built into Their Core

Aquarians are also known for their creativity and originality. Innovation comes naturally to them since they have a unique perspective and see the bigger picture in life. As the risk-takers and thought leaders of the zodiac, they have no problem throwing caution to the wind and turning their visions into reality. Many people admire their ability to develop revolutionary ideas that change the world.

For instance, Thomas Edison, one of the most prolific inventors of the electric age, made invaluable contributions to humanity with the lightbulb, phonograph, and movie camera. As a cerebral, curious person, he would often get lost in thought and brainstorm solutions to humanity’s most pressing problems.

Humanitarian Spirit Is Unshakeable in an Aquarius

Some call Aquarius the most humanitarian zodiac sign since they have compassion and love for everyone. They strongly desire to positively impact the world so all humans can thrive and enjoy life. Altruism comes naturally to them; they never turn down an opportunity to help someone in need. They are passionate about social justice and are unafraid to speak out against wrongdoing. People feel comfortable and safe around them due to their openhearted, kind spirit.

Some famous Aquarian celebrity philanthropists include Oprah Winfrey and Ellen DeGeneres, who donated billions to global conservation and humanitarian organizations.

They Often Display Eccentric Personalities and Don’t Care What You Think

Aquarians have a quirky, eccentric nature which many find endearing and refreshing. Most people worry about pleasing others, but not the free-spirited, rebellious Aquarius. They have a unique, offbeat sense of humor and love putting smiles on people’s faces. This lovable zodiac sign walks boldly in its truth and expresses its individuality without abandon.

They follow their hearts and live by their own rules, refusing to conform to others’ expectations. Aquarians feel proud of their uniqueness and eccentricity, which sets them apart from the crowd. For example, you can easily spot an Aquarius because of their unconventional outfits, weird hobbies, and nonconformist ideas.

Aquarius Knows Learning Is Lifelong and Enjoys Intellectual Pursuits

Aquarians are knowledgeable individuals who love learning and exploring new ideas. They have a thirst for knowledge and are always seeking out further information. They are analytical thinkers who love to solve problems and develop innovative solutions. Known by many for their intellectual pursuits, they constantly seek new ways to expand their minds.

For instance, the famous Aquarius scientist Galileo Galilei, known as the “father” of observational astronomy, helped popularize the telescope by discovering Jupiter’s four largest moons.

Even When Hurt, They Exhibit Detachment and Emotional Control

Aquarians have a detached and objective nature that allows them to see things differently. Emotions do not sway them; they can make logical decisions based on rationality and reason. They display superior emotional control in even the most stressful situations, and many admire their ability to remain calm and level-headed. Others may view their detachment as uncaring or cold, but it comes in handy when pragmatism could save lives, such as during a natural disaster.

Unpredictability and Spontaneity Are Part of the Deal

For an Aquarius, life seems like an endless adventure full of exciting opportunities and potential discoveries. The unpredictability and spontaneity of Aquarians constantly keep people guessing since they never know what to expect from them. Their insatiable drive to explore the world allows them to make friends easily wherever they go, even in a foreign country where they don’t speak the language. They embrace change instead of resisting it, which gives them an advantage in new situations. For instance, they have a relaxed itinerary on travels, preferring to wander and see where the winds take them.

They Are People-Oriented and Prefer a Strong Social Network

While Aquarians may be independent, they value friendship and connections with those they care about. They may not show their emotions often, but they’re fiercely loyal and protective of their loved ones. They must have a strong social network to keep them grounded when their airy, restless nature gets them into trouble.

Aquarians nurture and support their loved ones by making travel plans for the future and surprising them with thoughtful gifts. Even when it comes to love and affection, they keep people on their toes and intrigue them with elaborate gestures.

Final Thoughts on Understanding the Aquarius Personality

In conclusion, Aquarians are a special and fascinating sign of the zodiac. The unique traits of Aquarius individuals include their fierce independence, unconventionality, and innovative spirit that spurs social change. As the free-spirited rebels of the zodiac, they have a strong sense of self and live passionately. While they value their individuality, they also care deeply about social justice and want everyone to have equal opportunities. If you’re an Aquarius, please keep being yourself and positively impacting the world because it doesn’t go unnoticed!

Science Explains Why Worrying Causes So Much Stress

May 12, 2023 by Kristen Lawrence

When we get into the habit of worrying, it causes extraordinary mental and physical stress. Worrying refers to patterns of anxious, intrusive thoughts that can result in debilitating fears about life. The mind tends to imagine or anticipate events because it craves certainty in a precarious, unpredictable, and stressful world. Since time immemorial, humans have worried about perceived and actual threats, and this innate fear response helped us survive.

But in modern times, we no longer agonize about being chased by lions or raided by a nearby tribe. Instead, our anxieties have shifted to mental threats, such as paying our bills on time and achieving a work-life balance.

The world has never been physically safer, but unfortunately, our ancient brains can’t always differentiate between tangible and imagined dangers. Therefore, negative thoughts can disturb our peace and distort our perception of reality. In other words, we create many problems that don’t exist due to a fear of the unknown.

Of course, it’s inevitable to experience stress and grief in life, such as from significant events like divorce or the death of a loved one. Experiencing acute anguish and suffering from an unexpected situation is normal, especially when it involves family.

But when anxiety becomes chronic, it’s much more insidious and difficult to detect. If you have a heightened fear response, you may not notice until it causes significant mental or physical health issues. Research shows that perpetual anxiety and worry can lead to heart disease, cancer, diabetes, asthma, depression, gastrointestinal disorders, and numerous other ailments.

However, understanding the science behind worrying can help alleviate stress and improve overall well-being.

The Science of Worrying and Stress

Chronic worrying activates the stress response, resulting in elevated cortisol levels. This stress hormone prepares the body and mind for a potentially life-threatening situation. It concentrates blood flow in your brain to help you face and overcome an intense challenge. In certain circumstances, such as giving a speech or interviewing for a job, cortisol is beneficial because it increases energy levels.

In the long term, however, adrenaline and other hormones overwhelm the body and mind, causing exhaustion and adrenal fatigue. Anxiety also activates the amygdala, an almond-shaped area in the brain’s limbic system that helps regulate and process emotions. This ancient part of our brain becomes hyperactive when exposed to persistent fear and tension, overpowering the rational part of the brain.

Studies show anxious children have a larger amygdala than their relaxed peers, resulting in poor attention spans and emotional dysregulation. Scientists have also discovered an enlarged amygdala in adults with generalized anxiety disorder (GAD).

The Link Between Worrying and Physical Health

Worrying wreaks havoc on the entire mind-body system and can cause physical health problems. For example, studies have linked chronic stress to heart disease, digestive issues, and a weakened immune system. Anxiety puts immense pressure on the cardiovascular system since it increases heart rate and blood pressure. If left unchecked, it could lead to a heart attack, stroke, and elevated risk of blood clots.

Research also shows a link between stress and digestive issues, as anxiety affects appetite and causes gut dysbiosis. Since the gut communicates with the brain via the vagus nerve, worrying can disrupt this delicate connection. Elevated cortisol levels also affect your body’s ability to absorb nutrients due to inflammation and stomach acid imbalances.

Finally, anxiety and fear suppress the immune system by reducing the number of lymphocytes, or white blood cells, that help fight diseases and infections. Weakened immunity makes you susceptible to common colds, flu, and other viruses. In extreme cases, stress may lead to autoimmune diseases such as lupus, rheumatoid arthritis, fibromyalgia, and psoriasis.

The Link Between Worrying and Mental Health

Over time, chronic worrying can trigger mental health disorders such as anxiety, depression, or obsessive-compulsive disorder (OCD). When you have intrusive, repetitive thoughts, they can quickly become debilitating without treatment or stress-management techniques. Most people experience stress at some point, but it becomes a problem when it starts to control your life.

For instance, people with anxiety may be unable to complete daily tasks and chores due to excessive worries. Stress may also lead to depression if a person feels overwhelmed or hopeless about their situation. The cycle of rumination and negative thoughts can take a toll on the mind, making it impossible to see a path forward.

In summary, long-term worry and fear can cause structural changes in the brain that disrupt neurotransmitters such as serotonin and dopamine. Countless studies have linked chemical imbalances to mental health disorders such as anxiety and depression.

Coping Strategies for Managing Worry and Stressful Situations

Initially, it may seem like an uphill battle, but you can beat anxiety by practicing mindfulness and meditation. Research shows that mindfulness can help you manage worrying by reducing stress and increasing self-awareness. As your mind becomes calmer, you learn to sit with painful thoughts or feelings without judging or suppressing them. By becoming more aware and mindful of your inner world, you can alleviate tension in the brain.

Cognitive-behavioral therapy (CBT) can also help combat anxiety by reshaping stubborn negative thinking patterns. By breaking up the vicious cycles of rumination and worry, you can gain a new perspective on stressful situations and learn to overcome them.

CBT also focuses on exposure therapy to increase your resilience and help eliminate unwanted behaviors or beliefs. It works similarly to meditation because it teaches you to view stressful situations as they are rather than with cognitive distortions or preconceptions.

Final Thoughts on the Impact of Worrying and Stress on Physical and Mental Health

Worrying may seem harmless, but it can impair mental and physical health. Numerous studies have found links between stress and anxiety, depression, heart disease, cancer, diabetes, obesity, and many other ailments. Fear elevates cortisol levels and increases inflammation, making you more susceptible to illnesses and mental imbalances.

However, you can utilize many science-based strategies for managing worry, such as mindfulness, meditation, deep breathing exercises, and CBT. These stress-management techniques will help you become more resilient against life’s demands and stressful situations. Seeking help and practicing these coping methods will give you a more positive perspective and rejuvenate your soul.

10 Prenatal Yoga Poses to Prepare for Delivery

May 11, 2023 by Sarah Barkley

Prenatal yoga benefits pregnancy and childbirth, helping you and your baby stay healthy. It can help you relax, stay fit, and prepare for labor. Yoga also encourages good body alignment and breathing awareness.

Preparing for a baby involves preparing car seats, nursery furniture, and all the essentials. Discover the advanced technology of 4d baby ultrasound at our Toronto clinic, allowing you to see real-time movements of your baby.

You can also prepare physically and mentally by incorporating prenatal yoga into your daily routine. Certain prenatal yoga moves can prepare your body for delivery and improve pregnancy health. These poses promote mental centering and focused breathing while also encouraging stretching.

Benefits of Prenatal Yoga Poses to Prepare for Delivery

Pregnancy, labor, and childbirth are significant challenges for a woman’s body. Strengthening your lower body and pelvic floor through yoga is one of the best ways to build muscles to support a baby and the organs resting above.

The strengthened muscles also help during labor and bring your pelvis back together after delivery. Regularly stretching your body can help you avoid injury during labor, while relaxation will help your mindset.

There are other benefits of prenatal yoga during pregnancy, including:

reduces stress and anxiety
improves flexibility and strength
increases body awareness
bonding with your baby
promotes faster healing after childbirth

10 Prenatal Yoga Poses for Easier Childbirth

These prenatal yoga poses help you prepare for labor and bounce back quickly. Consider using a yoga mat or blanket beneath you for comfort. A yoga block can also help you support your body.

Wear comfortable clothes that allow easy movement and breathing, and keep a glass of water nearby. You can create a more relaxing yoga session by turning off your phone, dimming the lights, and listening to calming music.

Try these ten moves to get your body labor-ready.

1. Cat-Cow Stretch

This prenatal yoga pose stretches your spine, neck, hips, and abdomen. It massages and stimulates your kidneys and adrenal glands while relieving stress and helping you feel calm.

Here’s how to do it:

Start on all fours, keeping your shoulders over your wrists and your hips above your knees.
Inhale as you lower your belly and look up toward the sky, arching your spine upward.
Exhale as you raise your belly, round your spine, and lower your head.
Repeat the flow of these two poses six to 10 times, focusing on your breathing.

2. Child’s Pose

The Child’s pose releases tension in your lower back as it alleviates weight from your spine. It relaxes the muscles in your pelvic area and improves circulation. The stretch increases flexibility in your hips, knees, thighs, ankles, and spine while calming your mind.

Here’s how to do it:

Start on all fours before touching your big toes together and spreading your knees wide.
Lower your hips to your heels while reaching your arms out in front of you.
Hold the pose for one minute while breathing deeply.

3. Warrior II

The Warrior II pose increases strength in your legs, butt, hips, and pelvic floor, all essential for delivery. Strong legs also encourage stability throughout your pregnancy. This prenatal yoga pose promotes circulation in your pelvic area.

Here’s how to do it:

Stand straight before stepping your left foot backward and turning the toes slightly to the left.
Step forward with your right foot until it’s between your hands.
Line up the arch of your left foot with the heel of your right foot.
Bend your right knee until it’s at a right angle, keeping it centered above your ankle.
Lift your arms, bringing your right arm straight out in front of you and your left arm behind.
Turn your arms until your palms face down.
Stare straight ahead at your forward-facing hand for thirty seconds.
Return to the starting position before repeating all movements on the opposite side.

4. Triangle Pose

The triangle pose promotes balance as it strengthens your back and spine. It helps open your hips and stretch your hamstrings to make childbirth easier. This prenatal yoga pose can also increase your energy levels.

Here’s how to do it:

Start in a standing position before stepping forward with one foot.
Keep your leg straight and slightly angle your back foot for stability.
Rotate your hips and torso from the center to the right before reaching your left arm toward your left ankle.
Lower your front arm toward your left ankle while reaching up with the right arm, keeping your palm facing forward.
Hold the pose for at least thirty seconds before repeating the pose on the opposite side.

5. Pigeon Pose

The pigeon pose opens your hips and keeps them strong and flexible for labor. It increases strength in your pelvis muscles and promotes stability. This prenatal yoga pose also promotes relaxation and eases tension.

Here’s how to do it:

Start in a low-lunge position and move your right foot forward and left backward.
Slowly edge your right foot over to the left until the lower leg is at a 90-degree angle.
Fold forward, but make sure there isn’t weight on your belly.
You can use yoga blocks to place your forearms on instead of on the floor to keep your belly higher.
Take a few deep breaths before shifting to the other side of your body.

6. Bridge Pose

The bridge pose helps strengthen the back of your body and pelvic floor. It’ll increase stability throughout your pregnancy because it builds strength in your back. The increased strength in your pelvic floor makes childbirth easier.

Here’s how to do it:

Lay on your back, keeping your feet hip-width apart and toes pointing forward.
Rest your hands on the floor while bending your knees and lifting your hips.
Hold the position for a few seconds, return to the start position, and do it ten times.

7. Squat Pose

A squat prepares you for a natural, gravity-assisted delivery. It strengthens your pelvis and legs and helps stretch tissues to prevent tearing during labor. This prenatal yoga pose also helps widen your pelvis in preparation for childbirth and encourages dilation.

As you do the squat post, it might help if you use a yoga block or small stool to support yourself.

Here’s how to do it:

Place your feet slightly wider than your shoulders, pointing your toes forward.
Bend your knees as you lower your bottom toward the floor without going all the way down.
Engage the inner side of your arches and knees rather than balancing on the balls of your feet.
Try to hold the squat for 30 seconds, gradually working your way up to a minute.
You can also try it at least four to five times each day.

8. Seated Forward Fold

The seated forward fold is best in a wide-leg position during pregnancy. It can stretch and ease tension in the spine, neck, shoulders, and hamstrings. This pose also promotes relaxation in your pelvic floor, widens your pelvis, and promotes hip mobility.

Here’s how to do it:

Sit on the floor with a flat surface low in front of you.
Open your legs wide on either side of the flat surface.
Keep your knees and toes facing the ceiling.
Sit straight as you inhale, then exhale as you hinge at the hips and fold forward.
Rest your forearms on the flat surface in front of you.

9. Shoulder Opener

This shoulder release pose can ease neck, shoulders, and upper back tension. It promotes relaxation during pregnancy and childbirth.

Here’s how to do it:

Kneel on your knees on the floor and sit firmly back on your heels.
Keep your back straight and align your head to your spine.
Relax your face while widely opening your mouth and closing it again.
Then, inhale as you raise your shoulders toward your ears.
Exhale as you lower your shoulders and bring the shoulder blades together while pushing out your chest.
Bring your shoulders forward and up again as you inhale.
Repeat this rotation a few times until you feel relaxed.

10. Happy Baby Pose

The happy baby pose is a relaxation exercise that eases tension in the lower back. It benefits hip opening, preparing you for childbirth. This position also opens your hips, chest, and shoulders.

Here’s how to do it:

Lay on your back and relax your spine.
Raise your knees toward your chest, keeping your hips loose and down.
Flex your feet so your soles face the ceiling.
Wrap your fingers around your big toes and lightly pull down.
As you pull, your feet should continue facing the ceiling as your hips shift to let your knees come closer to your chest.
Stay in this position as you focus on deep breathing and enjoying the stretch.

Final Thoughts on Prenatal Yoga for Childbirth Preparation

Prenatal yoga can help you during pregnancy and labor and promote a quick recovery. It’s a gentle exercise that can help you feel less stressed and anxious. As these poses strengthen your muscles and open your pelvis, it makes it easier for your baby to move through the pelvic space.

These prenatal yoga poses allow for safely practicing yoga while pregnant, but you should consult a healthcare professional before starting. Once you get the all-clear, you can work to promote movement and a strong pelvic floor.

Listen to your body as you move into your yoga poses. Consider doing another pose or easing up if it feels uncomfortable or painful. Safely practicing these poses can help you through pregnancy, labor, and recovery while offering additional benefits to you and your baby.

Counselors Explain How to Deal With Difficult Co-workers

May 7, 2023 by Kristen Lawrence

We all encounter difficult people and co-workers daily, which can sometimes feel frustrating. It’s tempting to fly off the handle at toxic people since they often don’t realize how their energy impacts others. However, getting angry or passive-aggressive at narcissists is like pouring gasoline on a fire and expecting it to die down. You only worsen the issue when you allow your emotions to control these situations.

Instead, it’s better to utilize compassion and understanding when dealing with difficult people. You might feel like your colleagues will take advantage of your kindness, but that’s not always true. If you set boundaries but still treat them respectfully, you’ll find it easier to manage interactions with them. Below, we’ll explain how you can approach these situations while maintaining your composure.

The Best Way to Handle Difficult Co-workers, According to Experts

You’ll inevitably encounter difficult people and colleagues at some point. Unfortunately, certain people have complicated personalities that tend to wear on your nerves after a while. But remember that people have both darkness and light in them, including yourself. When you interact with troublesome co-workers, try to see their positive traits and always treat with respectfully. If you keep the golden rule in mind, your encounters with them will go more smoothly. Here are a few tips to ensure toxic people don’t steal your inner peace.

1. Distinguish between the person and difficult behaviors or choices they make.

We’re often quick to label someone as difficult without taking the time to understand their situation. However, most colleagues don’t set out to ruin someone’s day or purposely get under their skin. They probably have a million things going through their mind and may not realize how their behavior affects people. If you can separate the person from their actions, you might see them in a different light.

Marc Lesser, a speaker, author, and executive coach on mindfulness training, helps major companies like Google and Facebook become more impactful. He says using emotional intelligence and empathy when dealing with challenging colleagues and employees is crucial. By taking time to understand someone’s intentions, you can see them as more than a co-worker with a list of tasks to perform.

Since humans have complex emotions and increasingly busy lives, they may feel overwhelmed or stressed about work. That may affect their decisions and performance, making them behave more erratically. So, by labeling co-workers as narcissists or difficult people, you make a sweeping judgment without seeing the whole picture.

2. Try to understand your co-worker’s perspective.

As we said above, you can only understand someone’s actions if you let them explain their motivations. Practice active listening and allow them to speak without interjecting. If they feel heard and seen, they may cooperate instead of lashing out and becoming difficult.

Remember that those we call “toxic people” often carry the world’s weight on their shoulders. They tend to take their pain and frustration out on others without realizing it, so keep an open heart. Your empathy and understanding could give them hope and encouragement when needed.

Of course, you shouldn’t take responsibility for fixing their situation or allow your feelings to obstruct your reason. Most people want someone to listen to their story, so you’ve done your part by giving them attention. After that, they can decide to make changes and create more favorable conditions for themselves.

3. Set boundaries with difficult colleagues.

Sometimes, it’s essential to establish firm boundaries with narcissists or difficult co-workers. People will treat you how you allow them to, so you must make it clear you won’t tolerate disrespect. If you’ve tried talking with them and they continue misbehaving, you should involve your boss or supervisor. Of course, consider that a last resort and try to work things out with your colleagues first. Most reasonable people will consider your feelings and correct their actions if necessary.

4. Express your mind politely but firmly.

If you’re a passive person, you may have trouble expressing your feelings. You might think you’re burdening others or don’t deserve respect, but you shouldn’t let people walk all over you. When toxic people try to undermine your feelings, that shows they view you as inferior.

That means they’ll do whatever they want without caring about the consequences. Never feel guilty or ashamed about speaking your mind, especially when people mistreat you. Being thoughtful but standing your ground will show narcissists and manipulative people that you’re not a doormat. You can still treat people kindly without letting them take advantage of you.

Remember that being too nice will backfire and often means you feel insecure about yourself. It’s also impossible to please everyone because people have different desires and expectations. Therefore, act respectfully, but never let fear of judgment or criticism keep you from being honest with people.

5. Ask how you can help.

It’s probably the last thing on your mind to offer help when dealing with difficult co-workers. However, you never know what your colleagues are going through behind closed doors. We all need the same basic things: love, compassion, and understanding, to name a few. Your colleagues could use encouragement or advice during a tough time, so try to assist them. Ask them about what’s happening outside of work, and genuinely listen to their story. You might change your perspective on them if you know the reasons behind their behaviors.

Final Thoughts on Ways to Interact with Difficult Co-workers

Most of us interact with narcissists and toxic people daily, whether at work or in our personal lives. Sometimes, we’re negative ourselves, as no one feels blissful 100% of the time. By remembering our faults, it’s easier to accept the flaws and complexities in others. So, the best way to handle challenging colleagues involves practicing compassion and empathy. If you treat people with kindness, they’ll most likely return the favor, creating a more positive, stress-free workplace.

Everyone wins when you put yourself in another’s shoes and devise a compassionate solution. Love conquers all, so try to become more selfless in your interactions. Treating difficult people as friends instead of enemies can create the world we wish to see.

Yoga Nidra: The Yoga You Never Heard Of (And How to Do It)

May 7, 2023 by Lakeisha Ethans

If you have not tried Yoga Nidra, or yogic sleep, it might be time to try it. With the demands of modern life, it’s becoming increasingly challenging to maintain balance and take care of our overall health. This is where yoga comes in. Yoga is a practice that originated in ancient India and has been around for thousands of years. It encompasses various physical postures, breathing techniques, and meditation. All of these are designed to promote physical and mental well-being.

Yoga Nidra is a form of guided meditation often described as “yogic sleep.” It is a systematic and methodical practice that involves deep relaxation while maintaining awareness. The word “Nidra” means sleep in Sanskrit, but in the context of yoga Nidra, it refers to a state of consciousness different from regular sleep. Unlike regular sleep, where the mind is inactive, the mind remains alert and focused during yoga Nidra.

This allows the practitioner to access more profound levels of consciousness, which can lead to a profound sense of relaxation. In recent years, yoga Nidra has gained popularity as a therapy for stress-related disorders, anxiety, depression, and chronic pain. It is an effective way to promote relaxation and reduce stress levels. Practicing yoga Nidra can improve your physical, mental, and emotional well-being.

What is Yoga Nidra?

Yoga Nidra is a form of yoga that has been around for thousands of years and is designed to improve physical and mental well-being. Yoga Nidra is a type of meditation that involves deep relaxation. It is a systematic and methodical practice that helps reduce stress and anxiety and promotes deep relaxation and restorative sleep.

The practitioner is guided through relaxation and body awareness instructions during this yogic meditation. The practice typically begins with the practitioner lying comfortably, with blankets to support the body. The practitioner then follows the instructions of the guide, who leads them through a sequence of relaxation techniques. The aim is to induce a state of deep relaxation and inner awareness. The practitioner may also be encouraged to focus on their breath and cultivate a sense of inner calm. As the practice progresses, the practitioner is guided into deep relaxation. The mind is quieted, and the body is allowed to rest and restore itself. This state is often referred to as yogic sleep.

The benefits of yoga Nidra are numerous. It is a highly effective technique for reducing stress and anxiety. It’s excellent for promoting deep relaxation and improving overall well-being. It has been shown to lower blood pressure, improve immune function, reduce chronic pain, and improve sleep quality. Yogic sleep can be a therapeutic tool for treating insomnia, depression, and post-traumatic stress disorder (PTSD).

The Science Behind Yoga Nidra

Yoga Nidra can significantly affect the brain and body. From a neuroscience perspective, yoga Nidra is known to induce deep relaxation. This shifts the brainwaves into a relaxed state. From the active beta state, they go to the more relaxed alpha and theta states. This shift in brainwaves is similar to what occurs during deep sleep. But unlike sleep, the mind remains alert and focused during yoga Nidra.

The practice of yoga Nidra can boost neuroplasticity. This is the brain’s ability to reorganize and adapt to new situations. Neuroplasticity is critical for learning, memory, and overall cognitive function. Studies have demonstrated that regular yoga Nidra can stimulate the growth of new neural connections and improve brain function.

Moreover, yogic sleep facilitates the mind-body connection, which links the physical and mental aspects of our being. It has been shown to reduce the production of stress hormones, such as cortisol. Thus, it reduces these hormones’ damaging effects on the body over time. It also helps to balance the sympathetic and parasympathetic nervous systems. These control the body’s stress response and relaxation response, respectively.

The Benefits of Yoga Nidra

Here are some excellent reasons to give this practice a try.

1. Stress Relief

Yoga Nidra is an effective technique for reducing stress levels and promoting relaxation. When we experience stress, the body’s sympathetic nervous system is activated. This leads to a cascade of physiological changes, such as an increased heart rate, shallow breathing, and muscle tension. Over time, chronic stress can lead to a range of health problems. Cardiovascular disease, gastrointestinal issues, and mental health disorders are just a few of the issues caused by stress.

Yoga Nidra works by inducing deep relaxation that activates the parasympathetic nervous system. This system is responsible for calming the body and reducing stress. During a yoga Nidra practice, the practitioner is guided through relaxation techniques. The aim is to promote a sense of inner peace and tranquility. These techniques can include deep breathing, body awareness, and visualization exercises. All of them work together to promote relaxation and reduce stress levels.

Deep breathing is one of the most important aspects of yoga Nidra. Slow, deep breathing promotes relaxation and activates the body’s relaxation response. This response is the opposite of the stress response, activated by the sympathetic nervous system. When the relaxation response is activated, the heart rate slows, breathing becomes deeper and slower, and the body relaxes.

2. Enhanced Emotional Well-Being

Practicing yoga Nidra can have a positive impact on emotional well-being. As mentioned earlier, yogic sleep can help to reduce stress levels and promote relaxation. As you probably know, stress can profoundly affect our emotional state. Chronic stress can lead to feelings of anxiety and depression, which in turn can further exacerbate stress levels. Eventually, this creates a negative feedback loop.

Yoga Nidra can help to break this cycle by promoting a sense of inner peace and calm. When we can relax deeply, our minds and bodies can let go of the tension that makes us emotionally distressed. Studies support that practicing yoga Nidra can improve emotional health and well-being. Additionally, the practice can help us to develop greater mindfulness and self-awareness. In turn, this can help us to identify and address the root causes of emotional distress.

In addition, yoga Nidra can help to improve self-awareness and self-regulation. By bringing attention to our physical sensations, thoughts, and emotions, we can become more aware of our inner experiences. This increased self-awareness can help us to identify and regulate our emotions more effectively. Ultimately, this leads to greater emotional well-being.

3. Boosted Immune System

Research has shown that practicing yoga Nidra can help to boost the immune system. Things like chronic stress and anxiety can weaken the immune system. This leaves us more susceptible to illness and disease. By reducing stress levels and promoting relaxation, yoga Nidra can help to strengthen the immune system.

Regular practice of yoga Nidra can have a positive impact on immune function. One study published in the Journal of Alternative and Complementary Medicine supports this. It found that participants who practiced yoga Nidra had significantly higher levels of natural killer (NK) cell activity than a control group. NK cells are white blood cells that play an essential role in the immune system’s defense against viruses and cancer.

Another study from the International Journal of Yoga Therapy found that this practice can help to reduce levels of pro-inflammatory cytokines. These are markers of inflammation in the body. Chronic inflammation has been linked to various health conditions, including autoimmune disorders, heart disease, and cancer.

By reducing inflammation and boosting immune function, yogic sleep can help to improve overall health and well-being. Additionally, the practice can help promote better sleep, which is essential for immune function. When we get adequate sleep, our bodies can fight illness and disease better.

Yoga Nidra for Specific Conditions

It can seem hard to believe that something as simple as yoga can help you manage certain conditions. But, as mentioned before, yoga Nidra is an excellent tool for managing anxiety, depression, and other issues. Yoga Nidra is an effective complementary therapy for individuals with post-traumatic stress disorder (PTSD). It can help reduce hyperarousal and reactivity symptoms, promote relaxation, and improve sleep quality. Anxiety and depression are common conditions that can significantly impact mental health and well-being. Yoga Nidra can be an effective tool for reducing anxiety by reducing stress levels and calming the mind.

Yoga Nidra is also a great way to deal with pain. Chronic pain can be a debilitating condition affecting physical and emotional well-being. Yoga Nidra can help to relieve pain by inducing a state of deep relaxation and reducing stress. Feelings of calm and well-being go a long way in helping alleviate even intense pain. Another issue it helps with is insomnia. This can be a frustrating and debilitating condition affecting physical and mental health. Yoga Nidra can be a helpful tool for improving sleep quality by inducing a state of deep rest and restoration.

Final Thoughts on Yoga Nidra to Feel Refreshed

In conclusion, yoga Nidra is a powerful tool for promoting relaxation, reducing stress, and improving overall well-being. By inducing a state of deep relaxation, the practice can help to calm the nervous system. It also helps promote emotional well-being and boost the immune system. Yoga Nidra can also help improve brain function, enhance neuroplasticity, and facilitate the mind-body connection.

Incorporating yoga Nidra into your yoga practice can be an excellent way to enhance the benefits of your practice. Whether you seek stress relief, relaxation, or emotional well-being, it can be a valuable tool. Guided meditation for relaxation and yogic sleep for stress relief can be effective for those looking to feel refreshed. If you have not tried it, we encourage you to try it. There are many resources available online, including guided meditations and classes. Whether you are a seasoned yogi or new to the practice, Yoga Nidra can be a valuable addition to your routine. You can experience greater peace, relaxation, and well-being by caring for your mind and body.

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What is Yoga Nidra?

The Science Behind Yoga Nidra

The Benefits of Yoga Nidra

1. Stress Relief

2. Enhanced Emotional Well-Being

3. Boosted Immune System

Yoga Nidra for Specific Conditions

Final Thoughts on Yoga Nidra to Feel Refreshed

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