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20 Kind Ways You Can Help Your Local Animal Shelter

February 13, 2020 by Deborah Tayloe

Most animal shelters rely on volunteers to keep things running smoothly. They need people to do anything from helping at the front desk to training the animals and everything in between. If you contact your local animal shelter, you’ll likely find that it’s helpful for them.

Many people believe that they don’t have time to help their local animal shelter, but it can actually be super simple. Some of the things you can do to help can be done from your home or during your commute.

Even if you aren’t confident with animals but still care enough to want to help, there are jobs for you. They don’t all have to be hands-on. But there are plenty of jobs for those who do want to have direct contact with the animals.

Since you now know that anyone can help, you may be wondering exactly how you can help. While you know of the basic ways to help your local animal shelter, there are also many other kind things you can do.

Ways You Can Help Your Local Animal Shelter

1. Walk the shelter dogs

Dogs need exercise, but it can be time-consuming when so many dogs need to walk. This is something that even beginners can do, and it can be beneficial for more than just the dog. Walking can be therapeutic for both the dog and yourself, and you can count it as your exercise for the day.

2. Feed the animals

Another task that can be time-consuming, shelters are always looking for people to fill the bowls with food and water. This simple job can be an immense help, and it’ll give you a chance to bond with the animals.

3. Brush or groom the animals

Help keep the animals looking their best so that they are ready when the perfect family comes in to adopt a new pet. Aside from just making them look nice, a groomed animal will feel better and be more comfortable.

4. Clean the kennels

By keeping the kennels clean, illness and disease will not spread as easily throughout the shelter. It also gives the animal a safe, clean space to try and relax in.

5. Answer their phones

If you don’t want to be so hands-on with the animals, offer to answer the phones at the front desk. Many people call with simple questions that volunteers can easily answer. There may also be paperwork to file or documents to send.

6. Organize events

Adoption events are often held at local businesses, and select animals are brought in for families to come and visit. Helping to organize these events can be helpful to the staff as there can never be too many hands. Organizing fundraising events is a kind way to help, as well.

Learn how Australians worked together to save koala lives in the forest fires.

7. Use your professional skills

If you can take decent photos, sew, create graphics, or website content, you can help! The same goes for veterinarians who can spay or neuter a pet or give it vaccinations, or a dog trainer who can help make a pet more adoptable. Attorneys can help with any legal aspects, and any other professional service could be used in some way.

8. Donate supplies

These donated supplies don’t always have to be brand new. You can bring in gently used pet beds, collars, leashes, towels, or sheets.

Of course, new supplies are welcome, as well. Pet food, cleaning supplies, and all the things mentioned before (pet beds, collars, etc.) are in high demand all the time at shelters.

Other things you can donate include:

treats
toys
paper towels
blankets
laundry detergent
grooming supplies
kitty litter
puppy pads
office supplies, including printer paper, pens, markers, file folders, etc.

Your local shelter may have a wish-list posted online or at the shelter if you wanted to check for specific requests.

9. Make sure your animals are neutered or spayed

By ensuring your pets are taken care of in this way, you are helping to prevent stray animals in your neighborhood from reproducing. Many shelters are full of animals that they picked up as strays. The more strays that are reproducing, the more strays there will become.

Other things you can do for your pets that could help the shelter are making sure they are micro-chipped, kept in a fenced-in yard, and that they are up to date on all of their shots.

10. Adopt a pet

The best way to help your local shelter is to free up space in the shelter permanently. By adopting a pet, you are giving a pet a loving home and making room for the shelter to take others in off the streets.

11. Donate money

You don’t have to take this cash straight out of your pocket. Instead, think of ways to raise funds. Collect soda cans to recycle for money (not all states have this deposit, however), bake cookies and sell them to earn money or tell your friends and family that you are collecting money to donate to the local animal shelter.

Read about why volunteering for a cause supports mental wellness.

12. Spread the word on your social media

Advocating for the shelter can be as simple as sharing their content on your social media page. It also involves talking to others about what the shelter is doing to help the animals. You could also pass out flyers, photos, or business cards.

13. Play with the animals

The animals in a shelter get very little connection with people other than those who feed it each day, despite the solid efforts of the staff. There are sometimes so many animals that they don’t get the play that animals desperately need. By volunteering to play with an animal, you are freeing up time for another animal while also helping to get that animal ready for adoption.

14. Read to the animals

Animals in a shelter are frequently stressed out. Reading to them in a calm voice can lessen their stress or anxiety. This can make them more ready for adoption when the right family comes in.

If you have children, take them with you. Kids will love the chance to help the animals, and the child will be benefiting, as well.

15. Help with pet training

Animals are more likely to be adopted when they are already trained. It can take some time, so it’s hard to get all of the animals ready.

16. Cuddle with the cats

Being in a shelter is stressful for animals, no matter how well they are taken care of. Studies show that cats who receive cuddles are happier, healthier, and adopted more quickly than those who aren’t. This is because the cuddling lessens stress and makes them more social.

17. Provide transportation

Sometimes pets are adopted by a family who lives far away from the shelter. When this happens, the shelter relies on volunteers to transport the pet to their new home. To make the trip easier on volunteers, the new family will sometimes meet up halfway to get their new pet.

18. Foster an animal

If you don’t want a new pet in your home permanently but don’t mind one temporarily, this is super helpful to shelters to avoid over-crowding. It can open up a spot for an animal who has nowhere else to go, as well.

Fostering a shelter animal can last only a couple of days, or it could go for up to a month or two. It’s important to let the shelter know if you have a time restriction, but any amount of time is appreciated. Sometimes the shelter will even provide food, medications, and any other necessary supplies for the animal.

19. Let the staff or other volunteers know you appreciate their efforts

Bake cookies or have lunch delivered to the shelter. With as busy as they get and as much as they dedicate to helping the animals, they deserve a reminder that they are appreciated.

20. Ask what they need

If you don’t know what to offer, ask what they need. Maybe they need some handiwork done, and you’re good with a hammer and nails. They may need something as simple as someone to sweep the lobby.

You truly never know what is needed, and the best way to help is to ask what you can do.

Final Thoughts on Kind Ways You Can Help Your Local Animal Shelter

There are many ways you can help your local animal shelter. Whether you love to be hands-on with animals or you like to help in other ways, there are things that you can do to help.

While many people think about the basic ways to help, many other tasks would be immensely helpful to those who work at the shelter. Remember, if you still don’t know what to do to help, you could always ask how you can assist their efforts.

In the end, you’ll probably be surprised to feel that you benefit from this as much as the animals do! Food for the soul…

Yogis Reveal the Best Yoga Postures for a Stronger Back

February 13, 2020 by Power of Positivity

Yogis are the experts who can teach you the best postures to utilize for a stronger back. Many yoga postures are ideal for strengthening the back and the core. Building a healthier back and a stronger core is vital for improved overall health.

However, these are the ten best postures that yogis specifically recommend for keeping your back and posture healthy and tall.

10 Top Yoga Poses for a Stronger Back

Many yoga poses help to stretch and strengthen the core and the back. The back and abdominals are so essential to increase and maintain.

Back injuries are quite common, and it’s crucial to focus on practicing yoga postures that can strengthen and improve your overall posture.

“The moment is now. The present moment is not just a progression of past moments, but is alive in its own way, complete and perfect. And it is this new moment that demands our attention. Only in the moment can we be fully awake.

And it is this new moment that demands our attention. Only in the moment can we be fully awake, and respond to the real needs of ourselves and others.

Only in the present moment can we be fully attentive.” -Llewellan Vaughn Lee

1. Yoga side stretch.

Yoga is often referred to as a practice that’s ideal for stretching and reducing stress. However, it is also beneficial for improving posture. The yoga side stretch is useful for the following reasons:

Stretches tense muscles in the back and side
Cause the body to be more relaxed
Lengthens the side ribs for better breathing
Tones and strengthens the back muscles

Although the side stretch is beneficial for the flexibility, it is helpful for releasing overall tension.

“Meditation is a surrender, it is not a demand. It is not forcing existence your way, it is relaxing into the way existence wants you to be. It is a let-go.” – Osho

2. Plank pose.

Planks are often associated with strengthening the abdominal muscles. The secondary benefit of plank pose is to help improve back strength. The plank pose promotes better posture overall. The primary benefits of this pose include:

Improves chest strength
Supports stronger neck and shoulders
Helps to keep shoulders back for better posture overall
Strengthens back muscles

Plank pose may not always be associated as one of the best yoga postures for the back, but research conducted at Harvard has shown that it improves core strength. This means a stronger back.

“I roll it out, and step inside a world of self-discovery, mine. Here is where I challenge myself, to learn just how to be myself…to grow and reach, and stretch and sweat, I push my boundaries, no regrets.

For this is where I seem to be, a stronger, better, newer me. And when my body’s fully spent, my spirit takes a forward step.

I contemplate the wisdom’s known, relinquished now in child’s pose.” ~Andrew Pacholyk

3. Downward-facing dog.

Yoga postures that are “downward” are regarded as being calming for the brain. There are also many other benefits for the back, including:

Stretching the back
Helps calm the brain
Relieves menstrual discomfort
Helpful for osteoporosis prevention
Stretch and strengthen the wrists

A downward-facing dog has numerous benefits, including relieving pain in the back as well as helping to enhance it. A study conducted by Frontiers in Psychiatry noted that downward-facing dog reduced symptoms of depression.

“The less I’m in a hurry, the quicker the results seem to happen. With patience, the quality of my experience has a depth that can’t be measured by the clock, but by the timelessness of my experience.”

4. High-lunge prayer twist.

One of the most beneficial yoga postures for improving back strength is the high-lunge with a twist. While lunges help build stability in the lower body, they strengthen the low back.

The high-lunge prayer twist pose offers the following benefits:

Strengthens the lower body
Improves digestion
Strengthens low back muscles

“Even the master in one way or another, is a student throughout life.” -Fakeer Ishavardas

5. Bharadvaja’s twist.

Yoga poses that are ideal for strengthening the back are often great for strengthening the abdominal muscles as well. This particular twist goes above and beyond with the following benefits:

Offers a good stretch in the spine
Relieves sciatic nerve pain, and low back pain
Ideal for women in the second trimester of their pregnancy

Bharadjava’s twist also provides relief for carpal tunnel syndrome and is known for reducing stress.

“I have seen yoga teachers almost in frenzy, looking for something new; new postures, breathing exercises, teachers and so on. But what are they really searching for? Escape from boredom.” – Gudjon Bergmann

6. Bridge pose.

Bridge pose is one of the yoga postures that offers you what you need at the moment. If you need to relieve stress, or you need to feel energized, bridge pose is ideal. It also increases back strength.

What other benefits does the bridge pose offer the yoga student?

Offers a good stretch in the spine, as well as the chest and neck
Reduces stress
Relieves symptoms of depression
Combats fatigue in the legs
Relieves menstrual discomfort
Aids in proper digestion
Relieves back pain along with headache
Improves sleep

Research on the bridge pose sheds light on how tightening the abdominal muscles during this pose can aid in strengthening the lumbar spine.

“Yoga is bringing fitness in body, calmness in mind, kindness in heart, and awareness in life.” – Amity Ray

7. Extended triangle pose.

The triangle pose is a famous pose today in modern yoga. The extended triangle pose is also practiced without using a yoga block. This requires a deeper stretch.

Although the extended triangle pose gives a deeper opening of the hips, it also offers the following benefits:

A deeper stretch of the spine
Relieves sciatic nerve pain
May prevent osteoporosis
Relieves stress
Relives anxiety
Strengthens ankles and calves
Improves digestion

The extended triangle pose is one of the best yoga postures for pregnancy during the second trimester. Women who need relief from backache or sciatic nerve pain will benefit from this pose tremendously.

“Use your breath to bless yourself and feed your life force.” – Ana Forrest

8. Cobra pose.

Cobra pose is also great for getting a good stretch in the low back. It will also help to strengthen your lower back over time.

The cobra pose has numerous benefits, including:

Stretching the lumbar spine
Stretching and toning the dorsal muscles of the lumbar spine
Strengthens and tones the abdominal muscles
Helps tone the uterine muscles
Stretches the chest and shoulders

This particular pose is ideal for increasing the flexibility of the spine, and it helps open the lungs to improve breathing for the student with asthma.

“There are young people today that move like old people from eating too much junk food and not getting enough exercise.” -Sri Dharma Mittra

9. Locust pose.

The locust pose is another among the list of great yoga postures for strengthening and stretching the back.

Locust pose will encourage a deeper backbend and should be practiced with caution for those with back injuries.

The following benefits can be acquired by consistently practicing locust pose:

Relieves lower back pain
Improves digestion
Reduces occurrences of flatulence
Energizes the body and reduces fatigue
Improves overall posture
Strengthens the spine

Some research suggests that this pose may reduce the rounding of the back as it improves overall posture.

“You cannot do yoga. Yoga is your natural state. What you can do are yoga exercises, which may reveal to you where you are resisting your natural state.” – Sharon Gannon

10. Sphinx pose.

Sphinx pose is known for its gentle approach for stretching the low back. This is the first pose recommended for new yoga students before extending into a deeper backbend like the cobra pose or locust pose.

The sphinx pose is one of the best yoga postures for toning the spine. Several benefits can be obtained from this pose as well.

Stretch in the low back
Stimulates the sacral lumbar arch
Reduces low back pain
Tones the spinal muscles
Stretches the chest and shoulders
Aids in balancing the nervous system

Yoga is a great way to calm the mind and body, relieve pain, and increase flexibility. Strengthening the spine is so important because every part of your body is connected to the spine.

“Train yourself to be in awe of the subtle, and you will live in a world of beauty and ease.” -Rodney Yee

Final Thoughts on Implementing Yoga for a Stronger Back

The core is a combination of your abdominal muscles and spine. This is why strengthening and stretching the core is so vital for improved overall health.

All of the yoga poses above are ideal for lengthening the spine and abdominal muscles as well. This is important for improving overall posture and a stronger back.

10 Signs of Throat Cancer to Never Ignore

February 13, 2020 by Deborah Tayloe

You can win your battle against throat cancer with a positive attitude. But first, it’s critical not to ignore the signs of cancer in your throat. This form of cancer is highly treatable – especially if you catch the condition early. Small tumors in the throat can be removed with relatively little damage.

The Mayo Clinic defines cancer of the throat as cancer of the throat, voice box, or tonsils. This cancer, which is not as common as other cancers, usually begins in the flat cells inside the throat, the pharynx. Throat-related cancer can also damage the epiglottis, which is the cover of the windpipe.

If cancer spreads before being detected, the prognosis is less positive. To eradicate the cancerous cells, surgeons might have to remove parts of your vocal cords, jaw, voice box, tonsils, and oropharynx. Therefore, you must check with your doctor if you develop symptoms that persist for a long time.

Risk Factors for Throat Cancer

Men are more susceptible to throat cancer than women. Key lifestyle habits can put you at higher risk. These risky behaviors include:

Smoking
Using smokeless tobacco, aka snuff or dip
Drinking too much alcohol
Poor oral hygiene – brushing your teeth keeps your heart and throat healthy
Not getting the proper nutrition
Asbestos exposure
HPV infections, which are sexually transmitted viruses

Mayo Clinic Recommendations for Preventing Throat Cancer

The Mayo Clinic offers these five tips for reducing your risks of developing any cancer and improving your general health:

Give Up Tobacco

Tobacco – in all its forms – increases your risk of developing cancer and other health disorders that make you more vulnerable. Quitting tobacco is essential in cancer prevention, so you should discuss medical options with your doctor to help you stop.
Healthy Eating

Healthy food strengthens your body, clears your mind, and improves your spiritual health. You should eat plenty of fruits, nuts, and vegetables. Ideally, minimal or no processing is best for dietary health.

That means eating raw foods, avoiding added sugars, and consuming whole grains. Lower your consumption of red meat, fats, and processed food.
Manage Your Weight

Both obese and underweight people are more susceptible to all types of cancer. Lower your risk by maintaining a healthy weight with diet and exercise.

Take up a hobby or sport that keeps you physically active – even if it’s just walking in different parts of your hometown. Older people can make social connections and get healthy exercise in a safe environment by power-walking at a local mall in the morning.
Protect Yourself from Sexually Transmitted Infections

Infections like HPV can increase your risk of throat cancer. There are perfectly natural ways to protect yourself from sexual viruses. These include using condoms, avoiding infected body fluids, and never sharing needles. Avoid risky sexual practices, which include unprotected sex and unsafe contact with skin, genitals, and rectum.

Sexually transmitted infections are common among those who have unprotected sex with multiple partners, and these viral and bacterial infections can weaken your body – even when there are no visible symptoms. Avoid any practices that tear the skin or cause bleeding.

It’s essential to know your partners, avoid drugs and alcohol that impair your judgment.
Stay Protected from UV Rays

Cancer of the throat is relatively rare, but skin cancer is common and often metastasizes to other areas. Protect yourself from damaging ultraviolet rays with sunscreen, sunglasses, hats, and staying in the shade. Avoid the sun completely between 10 a.m. and 4 p.m.

Early Warning Signs of Cancer of the Throat

The top 10 early warning symptoms of cancer of the throat, according to Memorial Sloan Kettering Cancer Center, include:

1. Sore Throat

The early stages of disease almost always generate a sore throat. Unlike cold- and flu-based soreness, the pain doesn’t disappear in a few days.

2. Weight Loss

Any form of cancer usually results in loss of weight. Throat pain can make it even more challenging to eat and swallow generally so that weight loss can be fast and severe.

3. Vocal Changes

Your voice often changes when you develop cancer in the throat. That’s where the voice box resides. Both laryngeal and hypopharyngeal cancers can cause hoarseness and changes in the sound of your voice.

According to the Rogel Cancer Center, laryngeal cancer often targets the vocal cords, but the good news is that these tumors are relatively easy to find and remove. Cancer that doesn’t start on the vocal cords usually develops more when hoarseness occurs. Slurred words,

4. Problems Swallowing

It’s common to have difficulties swallowing food usually. Food often reels as if it sticks in the throat. You might feel a burning sensation when you try to swallow.

5. Finding a Lump in the Neck

Enlarged lymph nodes are a significant symptom of many types of cancer. The nodes in the neck are located right below the back of the lower jaw on each side. There are many possible causes of enlarged lymph nodes, which include the common cold. Nodes that keep growing and don’t swell and shrink are critical signs to see your doctor.

6. Coughing

Persistent coughing that doesn’t improve is a telling symptom – especially if you begin to cough up blood. Smokers should be able to detect the difference in smoker’s cough and cancer-related coughing.

7. Trouble Opening Your Mouth Normally

You might develop problems opening your mouth and chewing your food.

8. Lump in the Jaw, Neck or Mouth

It’s not just the lymph nodes that are symptoms of oral cancer. You should see a doctor immediately if you find a bump anywhere in the mouth, jaw, throat, or neck.

9. Nosebleeds

Nosebleeds are common symptoms of oral cancers – especially if you’re not usually susceptible to them.

10. Headaches

Headaches are frequent, ranging from behind the eyes to full-on migraine-type events. The pain might extend into the neck and shoulders.

If you develop any of these symptoms that persist for over a few days, you should see your doctor immediately. Throat cancer can be treated with great success in the early stages, but don’t give up hope if the disease is advanced.

Throat Cancer Treatment Options

Treatment options for cancers of the throat include the standard arsenal of cancer treatments:

Surgery

During surgery, the surgeon will attempt to remove all traces of cancerous growths on the pharynx, larynx, and tonsils.
Chemotherapy

A course of chemical therapy is used to kill cancerous cells and tumors.
Radiation TherapyDoctors use radiation to kill cancerous growth while hoping not to damage healthy tissue. Radiation is often used to treat chronic cases of cancer in the throat.
Chemoradiation

This treatment combines the benefits of chemotherapy and radiation therapy. It’s often used for laryngeal cancer to preserve the voice box. The technique is also used as a substitute for surgery.

Pain Management for Throat Cancer

Despite medical advances, cancer diagnoses are still horrifying causes of stress and anxiety. According to one research paper, managing the pain of cancer is still a tricky guessing game. Less than half of patients get what they feel as adequate pain medication.

Substandard pain management can prove extremely debilitating, and the lack of energy aggravates cancer. It’s been proven many times that staying active is one of the best ways to fight the disease. You might want to consider mind-body control techniques to manage your pain – such as yoga and breathing exercises.

A recent study discovered a new option for managing pain, which is called cryoneurolysis treatment. During this therapy, nerves are frozen to block them from transmitting pain signals.

Using Traditional Healing Methods in Fighting Cancer

Mental energy can often marshall your physical resources to prevent or fight cancer. There are no clinically proven ways to avoid cancer of the throat – except these four strategies, outlined by the cited Mayo Clinic article:

Quitting tobacco or refusing to start the habit
Drinking alcohol only in moderation
Eating a healthy diet and practicing oral hygiene
Protecting yourself from human papillomavirus, HPV, and other infectious agents during sexual intimacy

Maintaining a positive mental attitude can enormously affect your overall health. Positively dealing with negative thoughts and learning how to optimize your brain power are both steps you can take to protect your health proactively.

Final Thoughts: Your Most Powerful Cancer-fighting Tool, Your Mind

Traditional mind-body techniques can help you fight cancer. These include practicing mental techniques to strengthen your mind-body connection, eating foods that help your body fight cancer, such as fruits and vegetables, and developing a strong will to beat cancer.

Your mental determination to beat cancer – and fight multiple recurrences in some cases – is the most robust tool available for fighting cancer. You should certainly consult your doctor at the first symptom of throat cancer. The reason is not to give up or give in to this awful disease but to fight it with all the medical, spiritual, physical, and mental tools at your disposal.

Physical Therapists Explain the Difference Between ACL and MCL Injuries

February 13, 2020 by Power of Positivity

Every injury to the body is different. And you might have heard the terminology without understanding the difference between ACL and MCL injuries entirely. Yes, both are knee injuries. However, the two are quite different, and they recover and heal in various ways as well.

It’s important to note the differences between the ACL and MCL. These injuries occur based on different types of stress and strain, and they will heal on their own time. So in this article, we will answer the question.

What is the primary difference between ACL and MCL injuries?

“Don’t let an injury be the determining factor of who you are known to be. Instead, try to use it as a learning experience so you’ll be better off when you come back.” Mota

Anatomy of the ACL

Learning about the anatomy of the ACL or the anterior cruciate ligament is critical to understand how they get injured. This knowledge will also help you understand how the anterior cruciate ligament heals, and how recovery transpires in this ligament.

Connective tissue injuries occur in a different way than broken bones. This distinction means that they also heal differently.

This ligament is dense, which means that it takes a lot of torque to tear this ligament. One of the most critical functions of this ligament is that it strengthens and protects the knee as it rotates.

Weight-bearing joints are the most sensitive to rotation and can become unstable when athletes fail to stretch or warm up properly.

This positioning is why the anterior cruciate ligament takes a significant amount of time to heal, and recovery from the surgery can be lengthy.

“Whatever brings you down will eventually make you stronger.” ~Alex Morgan

Identifying ACL Pain

How do you know if you’ve torn your ACL? Many individuals report feeling pain in the center of the knee when they have torn their anterior cruciate ligament. This sensation is primarily due to the location of the ligament.

The ACL, known as one of the two cruciate ligaments, is firm and round. Rehabilitation is possible, but it can take 6 to 9 months to heal. The goal is to repair and improve the range of motion. This activity includes walking as well as the ability to kneel.

You must schedule an appointment to see a doctor if the pain is present and suspect a possible tear.

“Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t.” ~Unknown

Assessing a Ruptured Anterior Cruciate Ligament

What methods does a doctor use to determine whether or not an injury is present in this ligament?

Lachman Test
Pivot Shift Test
Anterior Drawer Test

The purpose of the Lachman Test is to see how well the knee will bend while the individual is lying on their back (supine position).

The test will cause the knee to bend at about 20 to 30 degrees, but the heel should remain on the exam table.

A Pivot Shift Test is a critical piece of the puzzle for the doctor to diagnose a tear of the anterior cruciate ligament. The doctor can test the pivot shift motion in the patient’s knee by creating a certain degree of force.

The movement replicates pivoting and then shifting the knee to another position while the patient is lying on their back (supine).

These three tests are the top methods used for determining whether or not the injury is to the anterior cruciate ligament or otherwise.

“It’s when the discomfort strikes that one realizes a strong mind is the most powerful weapon of all.” Christie Wellington

See what happens when you massage this point on your knee.

Anatomy of the MCL

The crucial other ligament that provides stability to the knee is the MCL or Medial Collateral Ligament.

The MCL is the ligament that is on the inside of the kneecap. This ligament functions as the primary connection between the inner thigh and the shin bone.

The primary purpose of this is to provide stability to the knee joint and surrounding tendons and ligaments.

Just like the anterior cruciate ligament, the medial collateral ligament can wear down over stress and hyperextension.

One of the best examples of how this happens is to look at a worn-out rubber band. Repetitive stress on the ligament is what causes it to wear down.

Identifying MCL Pain

How do you know if there is an injury to the MCL?

Pain on the inside of the knee joint
Tenderness upon touching the inside of the knee
Swelling of the knee joint
A feeling of instability when bearing weight on the knee
A sensation that there is a catch in the knee

It’s essential to pay attention to these symptoms. Your body will always let you know your limitations.

Athletes may experience this type of tear even with excessive force to the outside of the knee joint. Icing the knee immediately is the best way to ease pain and prevent swelling.

“I retired because I had a knee injury, my cartilage was wearing out, it was painful, and I couldn’t put in the four hours of practice each day that I needed to.” Guy Forget

This anti-inflammatory smoothie can help ease knee pain.,

Assessing the Ruptured Medial Collateral Ligament

Imaging is vital for the proper diagnosis of connective tissue injuries. An x-ray will only show broken bones or dislocation.

Upon an initial assessment in the doctor’s office with motion and shifting of the knee cap, any need to confirm a diagnosis will be made with the order of an MRI.

The Valgus Stress Test is a hands-on way for a doctor to determine whether or not an injury to the medial collateral ligament is the problem.

The doctor can put his hand on the knee and attempt to shift it either way while the leg is extended.

A sign of instability in the knee joint is a strong indicator that this ligament is torn.

Another important aspect of injury to this ligament is the decrease in the range of motion. Physical therapy is important to determine the extent of the loss of range of motion.

Getting the knee moving again is important for overall blood circulation, and it can speed up the healing process.

Final Thoughts: Know How to Prevent ACL and MCL Tears

A good orthopedic doctor will always look for the alternative to surgery. Physical therapy is the first course of action unless surgery is absolutely necessary. Physical therapists will lead you through exercises to strengthen the tissue surrounding your injury without aggravating it.

That’s essential because both ligaments of the knee are the keys to stability and protecting the kneecap (patella).

Rest combined with physical therapy can be helpful in making a full recovery. This is why it’s vital that if you detect injury to either ligament, you see a doctor for a diagnosis.

There are several things you can do to ensure that you strengthen the knee joint and the surrounding muscles.

Learn about new technology that “freezes” pain as an alternative to addictive painkillers.

Preventing ACL and MCL Tears

Don’t wait until it’s too late, and an injury has already occurred. Take proactive measures to get strong, healthy, and take care of your joints.

Athletes should always take precaution by stretching and warming up properly before any physical activity. A lack of proper warm-up can cause injury to the body and long-term problems with joints and muscles.
Maintaining a healthy weight is also important to protect weight-bearing joints. The knee joint is one of the most critical weight-bearing joints you have.
Regular exercise and a healthy diet can help you stay on a good path to prevent injury as well as to avoid putting undue stress on your joints.
Building a strong core can help bring stability to your body overall. Strong abdominal muscles, buttocks, and thighs can help you avoid putting a strain on your knees.
Always look to your feet as an additional guide to prevent knee injuries. Shoes that offer good support can help you avoid knee strain. It is also important that your shoes fit you properly.
Another way of protecting your knees is to avoid kneeling on hard surfaces. Use padding or cushion to avoid putting stress on the knees when exercising.
It’s important that you take care of your knees, legs, and feet. They are all connected and take you everywhere you go.

Taking the above precautions can give you a better chance of avoiding injuries to your knees, and it can help you avoid injuries to the surrounding ligaments.

“I had a bad knee injury when I was about seventeen. I wasn’t able to climb for about six months. It was kind of like a transformative time for me, because it was really hard for me not to be able to climb. It forced me to appreciate things without just climbing.” Chris Sharma

7 Things That Bring Love Back Into a Relationship

February 13, 2020 by Power of Positivity

Do you feel as if you and your partner need to renew that old spark? It’s not uncommon for couples to feel they need to bring love back into their partnership as time passes.

We often think (mistakenly) that loving someone is easy. Relationships seem simple when we see them on TV or in movies. Romantic couples appear to forgive one another after a fight quickly. And, even the arguments that we view are relatively minor.

However, in reality, loving someone takes work and commitment. This fact is especially true in long-term relationships, such as marriages. Over time, we take this romance for granted as it gets lost in the rest of our daily responsibilities.

We stop showing love to our partner and, in return, begin receiving less love from them. This disconnect ultimately breaks down the relationship. If we let things continue this way, who we once thought was our soulmate starts feeling like a roommate.

But, on the bright side, you can prevent this from happening! With self-discipline and positive thinking, you can bring love back into your relationship. Here are a few simple tips that you can get that relationship spark again.

THE 7 WAYS TO BRING LOVE BACK INTO YOUR RELATIONSHIP

“Being deeply loved by someone gives you strength while loving someone deeply gives you courage.” – Lao Tzu

1. BRING BACK THE PET NAMES

Early relationships are filled with pet names, from the typical “honey” and “sweetheart” to more creative ones. As time goes on, you and your partner may begin addressing one another by your first names. When this shift happens, you and your partner will notice a sudden decrease in the amount of love in the relationship.

No matter how much you might have disliked these nicknames, there is something inherently loving about using and hearing them. If you are averse to the usual pet names, come up with your own! This practice brings curiosity back into your relationship. Plus, it brings love back by helping you and your partner feel more uniquely cared about.

2. REMEMBER THEY DON’T OWE YOU ANYTHING

When you do something kind for another human being, it’s natural to expect at least a little reimbursement. That’s because there will always be a part of us that is somewhat selfish. But you don’t want to do this with your partner!

Therefore, don’t expect your partner to give you anything in return for your “good deed.” If you want to cook them dinner, for example, do it because you love them. Don’t do it because you expect them to do the dishes afterward.

Feeling as if you owe something to someone is a horrible experience. In fact, studies show that financial indebtedness leads to more thoughts of suicide and depression.

Whether you mean to do it or not, your partner will know when you expect reimbursement. And they will feel miserable about it. Mainly if it keeps happening over time. So, do both of you a favor, and only do things because you want to.

3. SPICE UP THE INTIMACY TO BRING LOVE BACK

In a relationship, physical intimacy isn’t everything. Everyone knows that great relationships are built on foundations much stronger than affection alone. But that still doesn’t mean intimacy is nothing. When it comes to your time in the bedroom, you want to be having fun with your partner.

Intimacy is an excellent way of reminding your partner how much you care for them. And showing them that everything is alright without using words. Yet, many people don’t take much initiative when it comes to bringing romance to the bedroom.

To combat this, try small things, like lighting some candles or playing soft music. Plus, make sure that you are the one to initiate any intimacy. This isn’t to say that you should always initiate. But, on the other hand, if you never begin and always leave intimacy up to your partner, they will eventually feel like you aren’t interested.

Also, it’s important to remember that inferior intimacy in relationships has wide-reaching effects. Mothers, in particular, are more prone to depressive symptoms when they have less intimate relationship quality. This changes how they raise their child and affects child development and family functioning.

Renew your physical and emotional intimacy when trying to bring love back to your partnership.

4. REMEMBER DATE NIGHTS

Dating can be nerve-wracking. That is until you find the right person that just makes dates full of joy and fun. As you begin a new relationship with this person, date nights usually continue. For a time, anyway.

With time, you and your partner have likely decreased the number of dates you go on. Most commonly, this happens when people become parents because they are much more caught up in caring for their children than for their spouse.

If you’ve been together long enough and are committed enough to have children, you probably think that you don’t need date nights anymore. This isn’t the case. Research shows that people feel less stress and more happiness when they spend time with a spouse or partner.

Regardless of how long you’ve been together, remember that date nights are always important. Make a note of upcoming date nights in your calendar, if you need to. They don’t have to be significant. Nor do they have to require tons of effort. But they remind you and your partner of love in your relationship.

5. KEEP THE PAST IN THE PAST

This point is a bit of a broad statement, but it’s essential nonetheless. Don’t be high-strung about your significant other’s past romantic interests. And don’t hold a grudge over the little thing your partner did wrong five years ago. What’s important is the present.

Your partner is with you now, that’s what matters!

In the same vein, let go of your own past. Maybe you were hurt by a former significant other. That doesn’t mean you should be scared of falling in love because of that. Or that you can’t trust anyone, ever.

Your past does not define you any more than your partner’s past defines them. The sooner you forget about the past, the more love you can give and receive.

As you move on from the past, though, don’t forget about your current relationship history. Every once in awhile, revisit memories from your relationship. For instance, look at old photos or listen to old songs. This rush of memories brings love back by reminding you why you fell in love with your partner.

6. DON’T PROJECT YOUR FEARS

This point is related to letting your past go. Unfortunately, your fears of abandonment may linger after you’ve left the past behind. These fears inevitably result in you thinking that your partner doesn’t love you. You may even feel that they are cheating on you.

These thoughts are projection! You are projecting your personal fears onto your partner. And it’s changing how you act toward them. You become more jealous of your partner and start distrusting them more and more.

Recognizing that these fears are not based in reality gives you the chance to show your love correctly. It doesn’t mean that you are blind to toxic behaviors. Instead, it’s protection against the adverse effects that unnecessary anxiety and fear have on your relationship.

Once you overcome your personal fears, your ability to truly open up to your partner gets so much better. As a result, you will enjoy a happier, healthier relationship full of love.

7. BE OBSERVANT

Compared to everyone else, you know your partner best. Given how much time you spend together with them, you know what makes them happy. You also understand what makes them upset or angry.

This knowledge means you can watch for the signs that your partner is upset. Pay close attention to small changes that indicate your significant other is emotionally unfulfilled. For instance, your partner may start acting distant. Or they begin experiencing mood swings or avoid spending time together.

Spotting these signs gives you the opportunity to fix the problem before it gets worse. Talk with your partner and ask how they are feeling. Then, carefully listen to their answer. If the issue is something you can, and want to change, then start the process now. This lets you bring love back into your relationship since you’ll know precisely where love was lost.

Plus, being more observant has plenty of benefits outside your romantic relationship. While it certainly helps bring love back into your partnership, it also helps with everything from noticing when someone is attracted to you to spotting your child’s natural talent.

FINAL THOUGHTS ON HOW TO BRING LOVE BACK INTO A RELATIONSHIP

Relationships aren’t all diamonds and pearls. They are hard work and require conscious effort from both people involved. But, once you know how good relationships can be, you can always make them work.

The key is training your brain. Instead of getting sucked into a vortex of negativity, think about things positively. Show love to your partner as often as you can, and, soon enough, you’ll start getting the fulfillment you crave.

It is possible to bring love back into a relationship. You just have to put in the work. Once you do, the joy of rediscovering those feelings will be like nothing you’ve felt before.

Researchers Explain the Signs and Causes of Narcolepsy (And How to Treat It)

February 13, 2020 by Power of Positivity

Narcolepsy, a neurological disorder, affects a person’s ability to wake and sleep normally. During the day, those who suffer from this disorder will experience overwhelming sleepiness during the day. Once they are asleep, they’ll enter the REP sleep cycle immediately and this can sometimes even happen when they’re awake.

There is more than one type of narcolepsy, too. Type one causes sudden muscle tone loss, making the person weak and unable to control their muscles (called cataplexy). Type two is without cataplexy.

This disorder can severely interfere with the day-to-day life of those who suffer from it. Knowing the causes, symptoms, and treatment can help manage it and ease the effects.

The Difference From Normal Sleep Patterns

When a person who has normal sleep patterns falls asleep, their sleep cycle begins with non-rapid eye movement sleep (also known as NREM sleep). Their brain waves slow down significantly and, after about an hour, their rapid eye movement sleep (also known as REM sleep) cycle begins. During the REM sleep cycle is when dreaming occurs.

For those who suffer from the disorder, however, this isn’t the case. Instead of beginning with NREM sleep and staying in that cycle for a while, they instantly enter a REM sleep cycle. This happens even during a quick nap during the day.

Furthermore, brain changes that typically occur only during REM sleep can actually occur when the person is awake. These changes include cataplexy, sleep paralysis and hallucinations.

Causes, Symptoms, and Treatment of Narcolepsy

Causes

While the exact cause is unknown, it is believed that it is due to low levels of a chemical called hypocretin. This chemical is a neurochemical in your brain that works to regulate REM sleep and wakefulness. When this chemical isn’t being produced appropriately, it can cause an autoimmune reaction that is believed to be linked to the disorder

Genetics may also be a small link to what causes this disorder. There is only about a 1% chance that a parent will pass it on to their child, but the possibility is there, none the less.

Another idea is that children who have been exposed to the Swine Flu (also known as the H1N1 flu) have a higher chance of developing narcolepsy. There is a vaccine that is used in Europe that is meant to make people immune to the Swine Flu, but that vaccine has also links to this sleep disorder.

It is also important to note that the onset of this disorder generally occurs in people between the ages of 10 and 30.

Symptoms of Narcolepsy

1 – Excessive daytime sleepiness

This sleepiness will cause you to fall asleep unexpectedly during the day and you will stay asleep for anywhere from a couple of minutes 30 minutes.

2 – Decreased alertness and focus

It’ll be difficult to concentrate and function properly.

3 – The sudden and unexpected loss of muscle tone

Mentioned before, called cataplexy, this symptom can cause slurred speech and weakness of muscles. It can last for a few minutes at a time. It can stem from emotion such as laughter, excitement, fear, surprise or anger.

4 – Sleep paralysis

When falling asleep or waking up, you may feel unable to move or speak. It can last for up to a few minutes.

5 – Changes in REM sleep

This should only occur when people are sleeping at night and after they’ve been asleep for about an hour. For people with this condition, it happens anytime and almost immediately after falling asleep.

6 – Hallucinations

You may feel as if a stranger is in your room as you are trying to fall asleep or as you’re waking up. Other hallucinations can occur and they’ll be vivid and seem real.

6 Lifestyle Changes That Help A Person Live With Narcolepsy

Know that doctors will offer to prescribe drugs upon diagnosis. However, some medications prescribed are methamphetamines. Many patients prefer to make lifestyle changes with great success. Here are a few.

1 – Stick to a schedule

Go to sleep at the each time each night, and wake up to your alarm each day. You should do this even on the weekends. Once you establish a routine that works best for you, you might find some improvements.

2 – Take naps regularly

Short naps during the day for about 20 minutes will help reduce daytime sleepiness. Take the naps at regular intervals and you’ll likely figure out long these naps help you feel alert.

3 – Avoid alcohol, caffeine, and nicotine

While alcohol, coffee, or cigarettes may trick you into feeling relaxed–at least for a short while–the effects are short-term. Indeed, they can have the opposite of your intended desired outcome and disrupt your system even more.

4 – Exercise regularly

Moderate exercise about three hours before bedtime can help ease the symptoms. However, studies suggest that a workout too close to bedtime can interfere with your sleeping patterns.

On the other hand, an additional study claims that exercising in the evening has no impact on slumber.

However, both studies do agree that working out can improve sleep quality. So, do what feels right for your body.

5 – Talk about it

Tell those who you are around regularly about your diagnosis so that they understand and can help out when needed. Find support groups, counseling, and additional lifestyle recommendations from valuable resources either online or in your community.

6 – Eat a healthy diet

While eating healthy will not cure narcolepsy, it will help deliver the nutrients needed to fuel you throughout the day. Choose whole foods, plenty of fruits and veggies, and lean protein. You’ll feel better from this dietary change.

Subjects in one study reported less daytime sleepiness after following a low carbohydrate diet for eight weeks.

How Doctors Make a Narcolepsy Diagnosis

In order to get medically diagnosed, you’ll need to visit your doctor. They may be able to make an early diagnosis based on your daytime sleepiness and cataplexy, but a formal and more advanced diagnosis will have to come from a sleep specialist.

With the specialist, the person will stay overnight for a sleep analysis. Using sleep analysis and other information, a formal diagnosis can be given. That’s when the treatment plan can be determined.

The information needed for a formal diagnosis include:

sleep history

Sleep history is more than just generalized habits. This will require that a person track their levels of daytime sleepiness on a scale called the Epworth Sleepiness Scale. The scale uses questions to determine just how likely you are to fall asleep during certain times of the day or certain situations.

sleep records

This document will be a journal where you track your sleep patterns for a couple of weeks. You’ll also likely have to track your alertness during your waking hours, as well. A specialist may want to compare the two.

actigraph results

An actigraph is a device that goes on your wrist and measures activity and rest. This gives accurate information about when and how you sleep.

polysomnography results

This test involves having electrodes placed on the scalp while you sleep. It’ll be done during the overnight visit with the specialist, and the electrical activity of your brain, heart, muscles, eyes and breathing will be measured.

sleep latency test results

This test determines how long it takes you to fall asleep during the day. The doctor will ask you to take about five naps in a day, each nap only two hours apart. Those who have narcolepsy will likely fall asleep quickly and immediately enter into REM sleep, which is what the doctor will be looking for on the test.

What Else Might the Doctor Find?

When these tests are done and records are kept, it helps doctors rule out other possibilities. Other problems that could cause daytime sleepiness that the doctor may find instead include:

other sleep disorders
chronic sleep deprivation
sedating medications
sleep apnea

Complications of Narcolepsy

This disorder is much more debilitating than it initially sounds. The complications caused by it can affect a person’s daily life, making it difficult for them to perform their best at work or school. Those who suffer may seem lazy or lethargic most of the time.

Even their personal life suffers, as the cataplexy it causes leads to withdrawing and avoiding emotional interactions. This disorder also causes overly intense feelings of anger or joy, which causes further complications.

Additionally, another complication is when those who suffer from it fall asleep at inopportune times. It can happen while they are driving, causing serious car accidents. Falling asleep while cooking can cause injury in the form of cuts or burns.

One other complication that can be caused by this disorder is obesity. This is likely because it causes a low metabolism, but it could also be due to inactivity. Oftentimes those who suffer from it will be inactive for long periods of time because they are lethargic.

Final Thoughts On Causes, Symptoms, and Treatment of Narcolepsy

Living with this sleep disorder can be nearly impossible. Since there is no cure, you can only rely on treatment options and the expertise of doctors and researchers.

Understanding the causes, symptoms, and treatment of narcolepsy can help ease the situation for you. The only way to live a normal life is to find a way to ease daytime sleepiness.

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