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

December 14, 2019 by Power of Positivity

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

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

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

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

WHAT CAUSES SEROTONIN SYNDROME?

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

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

WHAT MEDICATIONS CAN CAUSE ELEVATED SEROTONIN LEVELS?

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

MONOAMINE OXIDASE INHIBITORS

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

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

SELECTIVE SEROTONIN REUPTAKE INHIBITORS

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

PAIN RELIEVERS

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

ANTIEMETICS

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

MIGRAINE MEDICATION

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

WHAT ARE THE SYMPTOMS OF HIGH SEROTONIN LEVELS?

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

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

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

TOP 7 RISK FACTORS FOR HIGH SEROTONIN LEVELS

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

1. ILLEGAL DRUGS

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

2. SUPPLEMENTS

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

3. COMBINING MEDICATIONS

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

4. OVERDOSING ON MEDICATIONS

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

5. OVER-THE-COUNTER COLD AND COUGH MEDICATIONS

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

6. TAKING NEW MEDICATIONS

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

7. UPPING THE DOSE ON MEDICATIONS

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

HOW DO DOCTORS DIAGNOSE HIGH SEROTONIN LEVELS?

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

WHAT TREATMENTS ARE AVAILABLE TO THOSE WITH ELEVATED SEROTONIN LEVELS?

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

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

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

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

ARE HIGH SEROTONIN LEVELS LIFE-THREATENING?

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

FINAL THOUGHTS ABOUT AVOIDING SEROTONIN SYNDROME

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

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

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

December 14, 2019 by Power of Positivity

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

The birth of the Dopamine Fast and what it is NOT

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

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

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

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

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

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

His list of what dopamine fasting does NOT consist of:

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

What is Dopamine Fasting?

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

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

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

You can take short fasts. The fasting does not need to last all day, a few days, or a week. You can schedule a few hours of each day not to do those chosen activities.

Decreasing stimuli through meditation, yoga, Tai Chi, and deep breathing exercises has proven to aid in reducing stress. Therefore, decreasing certain high stimulus activities a day could also help lower stress levels.

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

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

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

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

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

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

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

Stimulus control.

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

Exposure and response prevention.

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

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

How can dopamine fasting help to clear your mind?

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

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

During the fast

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

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

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

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

Final Thoughts on Dopamine Fasting

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

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

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

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

December 14, 2019 by Power of Positivity

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

Symptoms of Dyspnea or Shortness of Breath

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

Symptoms of breathing difficulty

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

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

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

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

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

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

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

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

Acute and Chronic Dyspnea

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

Acute Dyspnea

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

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

Chronic Dyspnea

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

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

When should shortness of breath be cause for concern?

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

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

Five common causes of shortness of breath

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

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

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

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

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

How to fix five common reasons for shortness of breath

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

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

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

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

Final Thoughts on Coping with Shortness of Breath

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

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

December 14, 2019 by Power of Positivity

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

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

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

History of Cupping Therapy

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

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

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

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

How does the cupping procedure work?

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

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

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

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

Different methods of cupping

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

1 – Sliding Cupping method

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

2 – Air Cupping Therapy

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

3 – Wet Cupping Therapy

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

What does cupping do to the body?

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

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

The Proof from science about cupping therapy

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

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

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

Is there any harm in trying cupping?

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

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

Final thoughts about cupping therapy

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

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

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

25 Things Every Woman Should Know About Her Health

December 14, 2019 by Chris Butler

Women may be more likely to put themselves second or third to their children, spouse, or work, but they take their health seriously. That said, there may be some check-ups or daily health habits that you are putting off. Staying healthy isn’t just about going to the doctor. How you handle stress, eat, exercise, hydrate, and more relatively little things can have a significant impact on your health down the road.

Here are 25 things every woman needs to know about their health.

Stay on top of your health check-ups

Seeing a doctor when you feel good can be a waste of time. Understandably, you’re busy, the doctor’s office is busy, and there are family and work demands. Maintaining your health check-ups is crucial to staying healthy and available for your family for the long run. Here are the doctors women should see and how often:

Make a date with your primary physician

Depending on your health and age, the number of visits to your primary may vary.

Women under fifty without a chronic condition, should visit their primary care provider every 2-3 years. When you do visit, however, make sure you are getting blood work run to check for blood sugar, diabetes, thyroid, cholesterol, and overall blood count. Those tests can help catch conditions that you may not even be aware of the symptoms for. Also, if caught early, it can be halted and reversed with a proper diet change rather than being on medication.

With the tests, the doctor should also check your blood pressure, weight, and height. Make sure you are up to date on vaccines too.

From age 50 and over, you should visit the doctor yearly. During those annual visits, your blood tests become more important. Additionally, mammograms, bone density, and colonoscopies should be scheduled. Colonoscopies should be scheduled every ten years.

See your Gynocologist

Your OB/GYN should be seen yearly for a pelvic exam. When you are sexually active, you should also get tested each year for STD’s.

Every three years, you should have a pap smear and HPV virus test. These tests are your early indicators for cervical cancer.

During your pre-menopausal and menopausal years, you may wish to see your OB/GYN more often for treatment options in dealing with the symptoms. Frequently, we aren’t aware of which symptoms are related until we’ve spoken with a doctor.

Bite the bullet, visit your dentist

Keeping your teeth and mouth in excellent oral health is a preventative measure for your overall health. Maintaining good dental hygiene not only is a great way to keep your teeth into your older years but can also decrease risk factors for other diseases. Weak dental hygiene links to the following conditions:

When your mouth carries a lot of infection or bacteria, it can travel through your bloodstream. It may lead to the heart’s chambers, attach to the inner lining, and create an infection there.
Heart disease. Bacteria in your mouth may cause infection and inflammation, leading to blocked arteries, heart disease, and stroke.
Problems with pregnancy and birth. Infections in your mouth might trigger premature births and low birth weights.
Infections in your mouth can carry to your lungs to cause pneumonia and other lung-related infections.

Avoid sugary drinks and drink water

The current formula for water consumption is 8 x 8 or 8 oz eight times a day.

Soda or sugary drinks do not count as water. Herbal tea and coffee can be included as part of your liquid intake. Preferably, drink your coffee black if you can to cut down on excess sugar and fat from creamers.

Monitor your mental health

Mental illness can affect people of any age, including seniors. Depression and anxiety can hit at any time, including, during or after pregnancy, during perimenopause or menopause, and during high-stress times.

Some mental illnesses, such as bipolar disorder, hit in the late teen years through adulthood. Stay aware of your emotional condition and seek help as soon as possible.

Learn to minimize your reactions to stress and rid your body of stress

Stress is a part of everyone’s every day. It can’t be avoided, but we can change how we respond. We can also do things not to let it build up in our bodies and mind.

Practice breathing exercises
Take a walk, preferably in nature
Meditate
Exercise
Journal

Pay attention to your gut

Our gut health is proving to be very important to our overall health, both mentally and physically. Take probiotics, eat foods with fiber, and cut back on unhealthy fats and processed foods to improve your gut health.

Eat healthily

Make a point of eating vegetables, fruits, proteins, and whole grains daily. Eating right provides your body with the nutrients your cells need to handle the stress of your day, boosts your immune system, and keeps your brain, heart, and other organs healthier.

Get 6-8 hours of sleep

A lack of sleep can cause so much damage to your body and brain. When you aren’t getting enough sleep, you’re less able to focus, handle stress, and problem-solving, and your mood goes down. Over the long term, a lack of sleep can trigger heart disease, stroke, diabetes, and other significant conditions.

Exercise

Doing thirty minutes of exercise 4-5 days a week has proven to aid in keeping your blood pressure down, helping your joints and bones, and keeping your heart healthy.

Laugh more

Enjoy life and laugh at it and in it. Laughing releases dopamine in the brain, which improves your mood, motivation, and enjoyment of different things and decreases stress. It can even benefit your relationships.

Be in nature

Enjoying the outdoors through a walk, hiking, outdoor sport, or just relaxing in the park, may improve the immune system, reduce stress, and improve overall mood.

Make time for you

Everyone must have time to follow their hobbies, be with friends and spouses out of the house, or take a class just for themselves. You are more than a mom, spouse, co-worker, or boss. You are you. When you don’t take time for your interests, a person tends to stagnate in growth and learning and feel more restricted in life.

Watch your alcohol

Most of us know the reasons to be mindful of how often and how much we drink. A woman should not exceed one drink per night to ensure that damage isn’t done to her liver. It also turns out that as women get older, their tolerance decreases. The enzymes that typically break down alcohol decrease with age so that you may find yourself with a longer buzz or hangover the next day after age 40.

Your bra is important

Make sure you are getting fitted for your bra at least once a year. A poorly fitted bra can cause shoulder and neck pain, bad posture, skin irritations, marks, and increase your breast density due to poor circulation.

Have a positive attitude toward yourself

BE PROUD OF YOURSELF! You are amazing! Tell yourself affirmations of that every day, and don’t be afraid to compliment other women on their attitudes, smiles, abilities, or anything else that comes to mind. It doesn’t need to be about appearance. A positive attitude towards women starts with ourselves and sharing positivity with other women.

It’s not a diet; it’s a lifestyle

Diets requiring pills, starving yourself, or special supplements promising miracles are unhealthy. It took you years to put the weight on, and it will take you months to years to take it off. Losing weight isn’t about just losing weight. It’s about choosing a healthy way to live with food. Once you do that, you can maintain your weight in a positive way that doesn’t need to feel like an ordeal.

Fight the Fads with Facts

Not every new study about the results of a new supplement, herb, diet, tea, fruit, or vegetable is conclusive. Give further information time to accumulate real facts and research what it is and who or what organization funded the study.

BMI trumps weight loss

Your weight is vital for good health, but your BMI is more critical. BMI is Body Mass Index, which tells you the fat percentage for your height and the weight you are carrying. The excess fat in our bodies makes our weight important, not the pounds. That’s why a bodybuilder can be 5’5″, weigh 180 pounds, and still be healthy.

Supervise your salt intake

It’s difficult to watch our sodium intake. It can be challenging to track between packaged foods, restaurant food, and even our cooking. At least as far as the foods you buy, the salt levels should be equal or less to the calorie intake. So if a piece of bread is 90 calories, then the sodium should be 90 mg or less. The goal is to keep your sodium down to 1500 mg. That can add up quickly if you aren’t paying attention!

Perfect your posture

Having good posture isn’t just about making you look better. You naturally pull in your stomach when you stand or sit up straight with your shoulders back. This simple action works your core, which is crucial for back health and balance. Good posture also keeps your internal organs where they should be, aids your upper back, shoulder, and neck from becoming stressed and prevents gaining that rounded hump at the back of the neck or rounded shoulders.

Don’t overlook skin health

Most women worry about their face most when it comes to skincare. Yet, it’s the hands that show our age even more, and the drier your skin is, the less elastic and supple it is. Maintaining moisture on the skin on your body isn’t just aesthetic. It also helps with healing from cuts and bruises and increases circulation by applying lotions and oils.

Add essential oils

Essential oils have many benefits, including killing fungus and bacteria, astringent agents, soothing sore muscles, and lifting moods. Not every essential oil does as is claimed. However, many used for years have proven to have ultimate success. Examples include tea tree oil, peppermint, eucalyptus, lavender, orange oil, and lemongrass.

Freshen up your routine

Much of life is all about habits and schedules, and while that keeps things running smoothly and efficiently, it dulls our awareness and appreciation for life and those around us. The more we stick to a pattern of living life, the more narrowed our focus becomes and the less outside of ourselves we see. Pick one thing to do differently for at least three or four days a week. Take a different route to work, stop at a yogurt shop after picking up the kids, take a bubble bath on a different night, walk backward to your car, or say hi to the one person you rarely acknowledge at work.

Do something daring!

Our ability to adapt to change is one of humankind’s most essential survival skills. Being adaptable allows you to think creatively, problem-solve, adjust to changes in relationships, society, and life. Little things to do to keep that adaptability healthy is do something that pushes your boundary. Take a cold shower, learn a foreign language, travel, change how you do a daily activity, learn a new hobby, or be a volunteer at an organization that may test your tolerance.

5 Skills Every Employee Wishes Their Bosses Had

December 13, 2019 by Power of Positivity

The roles which employees fill are changing. With that, the structure of management needs to change. Unfortunately, not all schools or businesses have recognized these changes, and it costs businesses quality employees. Increased globalization from the internet results in more mobility, international competition, and more fluidity in how workers perform tasks. As a result, the necessary skills of any manager is changing. Every employee seems to wish their bosses had these five skills.

We see changes in how workers perform and bosses manage teams

Technology today creates an exciting change in the type of jobs available, how employees do their jobs, in the flexibility and mobility of employment, and in how the entire organization operates.

According to Gallup, the changes in the workplace look like this:

Workspaces are not fixed. 74% of workers can move about to perform their job.
Working hours are flexible. 52% of employees report the capability to influence their working hours.
Less requirement to work on the site. 43% of employees state they can at least part of the time work away from the office
Increase in cooperating in multiple teams. 84% of employees state that at least to some extent, they work with multiple teams in various departments. Additionally, the team members might all report to different managers.

Employees don’t need micromanagement

That reflects the physical workspace. It also points to more project-based, independent thinking groups who bosses empower to complete projects with limited supervision. These individuals don’t rely on a manager to get approval on each step before moving on to additional measures.

In other words, micromanaging is out. The employees are now responsible for their own decisions, time management, and their ability to work independently. Furthermore, they must master working on a team, problem-solving, and managing their workload. Companies hire individuals who work without supervision and handle all of these details.

This method of allowing employees independence and freedom to develop and utilize their skills results in higher job performance. Where does management fit in then? Management now needs to fulfill a more supportive role. However, they must still recognize the need for accountability and motivation. Many employees who work remotely, feel isolated.

It is the manager’s job to make the team feel like a team despite individuals working in different locations. Essentially, the new role of the manager is to recognize the individual’s needs to stay connected, motivated, and inspired. The manager needs to perform as a leader. In addition, companies might hire more than one manager to fulfill the needs of the team.

“Bottom line” mentalities discourage today’s employees

Every company needs to make a profit. The higher the profit, the better. Does that mean that it needs, or should be, drilled into your employees as a method to get higher performance? Should those demands take a higher stage to your employee’s welfare, safety, and ethics in the job?

Then, I realized that the IOSH Managing Safely course is not just informative but also easy to follow. The way it structures the content ensures that you can apply what you learn immediately. I found this resource extremely useful, and it’s worth a look if you’re interested in safety training. Click here for details.

In a report in Science Daily, a study addressed the question of why employees respond so negatively to the “bottom line” tactics of management. In this study, 866 people were interviewed by various industries. Half were managers or supervisors, and half were employees. All completed a questionnaire with given responses to choose from related to if each party felt the other had a strong “bottom line mentality,” related to productivity, recognition of empathy or compassion towards the other, and other similar responses.

The results were this:

Managers who were reported as having a high “bottom line mentality” had low-quality relationships with their employees, and employees viewed them as having low-quality leadership skills. As a result, employees purposely did not perform as high as they could.
Even in groups where both the employees and manager had high “bottom line” mentalities, the quality of the work was still affected. This pointed to the fact that even if an employee has a bottom-line mentality, they still desired a more considerate and involved manager who brought the office or team together in a healthy, productive manner.

What skills do employees wish their bosses had?

Ironically, as the future becomes more technologically based, there is a push for all businesses to become more relationship-based. Know your clients, know your customers, and know your employees. That is the basis for many of the skills that employees wish their bosses had.

1 – Workplace recognition

In 2017, a study was performed from The Workhuman Research Institute. They interviewed over 2700 American workers and determined that employees desired three primary things. One of those was the recognition that what they do matters.

Many managers believe that most employees are only interested in how much money they earn. While there may be a percentage of employees who are money-driven, and obviously, making enough money to support themselves and their family is of importance for employees, it is not the driving force.

This is not a new concept. In 2004 Gallup studied the recognition of over 4 million workers in 10,000 different businesses in 30 different industries. They discovered that when employers offered employees positive praise at their job, that there were distinct and measurable differences in job performance:

Increased productivity
Increase in social engagement within the office
Maintain loyalty to the company
Receive better feedback from clients and customers
Follow safety regulations better and have fewer accidents

Included in this recognition is honest feedback about employee performance done in a constructive manner and with the attitude of being available to assist in that improvement.

2 – Have empathy and compassion

In 2019, LinkedIn completed a survey of 3000 employees to discover what they wanted in a boss.

Empathy and compassion came in as two separate traits, but each at a similar percentage with empathy coming in at 38% and compassion coming in at 36%. Employees want to know that their manager can understand work-related difficulties or personal difficulties, but also relate to them personally. Additionally, employees want a manager who is willing to share their experiences with the staff or team.

3 – Decisiveness with accountability

Even in a workplace where employees have more autonomy in making decisions, there are always decisions which they go to the manager for. This is out of lack of experience, multiple options, or factors out of their control. In an environment where there isn’t as much independence for the employees, decision making is dependent upon the manager, and it must be made relatively quickly.

That decision must be made with as much information as possible, without extreme discretion and without looking around at everyone to gauge its popularity. Employees waste their time and energy if they have to wait too long to move on with their job. They need to know you have an answer and a direction to provide.

Simultaneously, accountability is also part of any decision making. Employees must see that you are going to take responsibility for your decision and not pass it on to someone else if things go wrong. You can’t expect to lead a team if you are indecisive and if you can’t take responsibility for how you chose to move your team forward.

This also includes holding your team responsible for their misjudgments or poor decisions. If a manager doesn’t hold a team accountable, they won’t learn and grow.

4 – Focus and Time Management

It is integral that the manager can provide the focus for the team, especially when often, they are handling multiple projects at once. The manager must be able to recognize which items take priority and communicate with the employees.

With that focus, it means that the manager can set an example of time management but also respect their employee’s time. When a manager schedules a meeting, he or she should understand that it pulls the employee away from completing another task. Ensure that not only do they know in advance, if possible, but also that it starts and ends in a determined amount of time.

5 – Positive attitude

None of us are always chipper, but a manager who has energy, enthusiasm for the projects, and the company in which he works, will communicate that to his employees. Positivity is contagious, and it creates an atmosphere of teamwork and connectivity. There will be more positive interactions between the manager and the employees.

Business and employee to manager relations are changing. Employees now enjoy multiple ways to augment their income rather than stay in a job that makes them miserable. Consider the following means of income:

Freelance work
Gig jobs
Internet job availability
Work mobility

Learn how your zodiac sign influences your career choices.

Final Thoughts on How Bosses Can Ramp Up Their Managerial Skills

The current young workers and the up and coming new employees have a more modern mindset than previous generations of talent. They are unlikely to say, ” I just have to suck it up.” Nor do they adhere to the principle that ” I work, and then I die.” They grasp the concept that we all only have this one life, and they don’t want to spend it doing something meaningless, disconnected, and treated like a worker ant.

The new employees are looking for managers that can lead, teach, motivate, and guide them to make themselves, the company, and society great. Every employee wishes their boss had these five skills, and I don’t think they are going to settle for less.

Stimulus control.

Exposure and response prevention.

Make a date with your primary physician

See your Gynocologist

Bite the bullet, visit your dentist

Avoid sugary drinks and drink water

Monitor your mental health

Learn to minimize your reactions to stress and rid your body of stress

Pay attention to your gut

Eat healthily

Get 6-8 hours of sleep

Exercise

Laugh more

Be in nature

Make time for you

Watch your alcohol

Your bra is important

Have a positive attitude toward yourself

It’s not a diet; it’s a lifestyle

Fight the Fads with Facts

BMI trumps weight loss

Supervise your salt intake

Perfect your posture

Don’t overlook skin health

Add essential oils

Freshen up your routine

Do something daring!

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