#Physical Activity Cholesterol

[gofitnesspro]

7 Ways to Manage High Cholesterol

Manage high cholesterol involves a combination of lifestyle changes, dietary adjustments, and sometimes medication. High cholesterol can be caused by a variety of factors, often in combination. Maintaining high cholesterol is not advisable as it increases the risk of serious health conditions such as heart disease, stroke, and atherosclerosis. Healthy Diet Reduce Saturated Fats: Found in red…

[thehealthofficers]

How To Increase Immunity During Pregnancy

[dynamichealthinsights]

How Stress Affects Cholesterol Levels: A Comprehensive Exploration

In today’s fast-paced world, stress is more than a fleeting moment of worry; it’s a chronic experience for many. From demanding jobs to the pressures of family life, stress is an inseparable part of modern existence. While most people are aware of the emotional toll stress takes, fewer realize how significantly it impacts physical health, particularly cholesterol levels and heart health. In this…

[fitnessmantram]

7 Effective Ways to Lower Cholesterol Naturally || How To Lower Choleste...

7 Effective Ways to Lower Cholesterol Naturally: We understand the importance of maintaining healthy cholesterol levels for overall well-being. High cholesterol levels can increase the risk of cardiovascular diseases, which is why it's crucial to take proactive steps to reduce cholesterol naturally. In this article, we will discuss seven effective ways to lower cholesterol without the use of medication, providing you with valuable insights and practical tips to improve your cardiovascular health. 

1. Embrace a Heart-Healthy Diet:  A balanced and heart-healthy diet is a key factor in maintaining optimal cholesterol levels. Incorporating the following foods into your daily meals can significantly reduce cholesterol levels:

Fiber-rich Foods: Increase your intake of soluble fiber found in fruits, vegetables, legumes, and whole grains. Soluble fiber helps lower LDL (bad) cholesterol by binding to it and aiding in its removal from the body.

Healthy Fats: Opt for unsaturated fats, such as those found in olive oil, avocados, nuts, and seeds. These fats can help increase HDL (good) cholesterol while decreasing LDL cholesterol.

Omega-3 Fatty Acids: Include fatty fish like salmon, tuna, and mackerel in your diet. Omega-3 fatty acids have been shown to reduce inflammation and lower cholesterol levels. 

2. Maintain a Healthy Weight: Excess weight, particularly around the waistline, can contribute to higher cholesterol levels. By adopting a healthy lifestyle that includes regular physical activity and a well-balanced diet, you can achieve and maintain a healthy weight. Aim for at least 30 minutes of moderate-intensity exercise most days of the week to support your weight management goals and improve your cholesterol profile. 

3. Get Moving with Regular Exercise: Engaging in regular physical activity has numerous benefits, including lowering cholesterol levels. Incorporate aerobic exercises like brisk walking, cycling, swimming, or jogging into your routine. These activities not only improve cardiovascular health but also help raise HDL cholesterol and lower LDL cholesterol. 

4. Limit Saturated and Trans Fats : To effectively reduce cholesterol, it is important to minimize the consumption of saturated and trans fats. These unhealthy fats can raise LDL cholesterol levels, contributing to heart disease. Limit your intake of processed foods, fried foods, fatty meats, and full-fat dairy products. Opt for lean proteins, low-fat dairy, and healthier cooking methods such as baking, grilling, or steaming. 

5. Increase Antioxidant-Rich Foods: Antioxidants play a crucial role in protecting your body from oxidative stress and reducing cholesterol oxidation. Incorporate antioxidant-rich foods into your diet, including:Berries: Blueberries, strawberries, and raspberries are excellent sources of antioxidants that can improve cholesterol levels.Dark Chocolate: Enjoy a small amount of dark chocolate (at least 70% cocoa) as it contains antioxidants called flavonoids, which have been shown to positively impact cholesterol.

 6. Quit Smoking for Improved Cholesterol Levels:  Smoking not only damages your lungs but also negatively affects cholesterol levels. Quitting smoking is one of the most beneficial steps you can take to improve your overall health, including your cholesterol profile. Seek support from healthcare professionals, join smoking cessation programs, and consider alternative therapies to quit smoking successfully. 

7. Manage Stress Levels: Chronic stress can impact cholesterol levels and increase the risk of heart disease. Find healthy ways to manage stress, such as practicing mindfulness, engaging in relaxation techniques like yoga or meditation, and pursuing hobbies or activities that bring you joy. Managing stress effectively can have a positive impact on your cholesterol levels and overall well-being. 

Conclusion: By following these seven effective strategies, you can take control of your cholesterol levels naturally. Incorporate heart-healthy foods into your diet, maintain a healthy weight, engage in regular exercise, and make lifestyle changes to reduce stress. Remember, consistency is key, and with time, these habits will become second nature, resulting in improved cholesterol profiles and a healthier you. Implementing these strategies will not only improve your cholesterol levels but also enhance your overall health and well-being. 

We are committed to providing you with accurate information and valuable insights. Take charge of your cardiovascular health today and start implementing these lifestyle changes for a healthier future. 

Disclaimer Please Note: The content provided in this article is for informational purposes only and should not be considered as medical advice. Please consult with a healthcare professional for personalized guidance on managing your cholesterol levels.

Read More : Easiest Way To Maintain A Healthy Digestion

[mistydeyes]

141 and what their patient file looks like

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summary: This is what I imagine everyone's favorite pharmacist as well as medics see when they look at 141's medical file.

Based on this pharmacist and 141 interactions

pairing: Task Force 141 x pharmacist!Reader

warnings: medical/pharmacy terminology, medical inaccuracies, swearing, depiction of wounds, mention of substance use disorder and abuse

Terms

PMH - Past medical history - the total sum of a patient's health status prior to the presenting problem

FH - Family history - contributing family history, generally parents and siblings

SH - Social history - contributing social behavior and routine

a/n: not canon at all! this is just a reference for me

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Price

PMH

Height: 1.88 m (6' 2'')

Weight: 93 kg (205 lbs)

Blood type: O+

Extensive physical injuries

21+ stab wounds - 2 required antibiotics for recurrent infection

9x bullet wound - 5x in the extremities, 4x in the chest (no perforation of vital organs), healed without complication

5x abrasion collar - 1 near right eyebrow became infected following medical eval and stitches

3x diagnosed concussion

Aspirin-sensitivity

Previously evaluated for tinnitus and hearing loss

FH

Father - deceased at 76 from liver disease - 50 pack years, mycardial infarction (x2)

Mother - deceased at 84 due to chronic heart failure (CHF) -Glaucoma, asthma, CHF

Sister - Sports induced asthma, hypothyroidism

Negative family history of diabetes, hypertension, and cancer

SH

Smokes - 30 pack years

Drinks regularly - 4-5 hard liquor each weekend; 1 glass of whiskey occasionally

Physically active - Enjoys recreational activities such as hiking, swimming, and biking

Has 1 dog, currently under the care of pt's younger sister

History of monogynous long term relationships, currently single

Medication list + indications

Amoxicillin/Clavulanic acid 625mg - Infection

Morphine 15mg + Ketamine 3mg - IV - Pain

Paracetamol 750mg - Pain

Buproprion SR 150mg - Smoking cessation - not-taking est 2004

Allergies

Aspirin allergy - Reaction: hives and asthma - ONLY PRESCRIBE PARACETAMOL

No environmental, food, or animal allergies

Notes

Patient has denied smoking cessation options

Soap

PMH

Height: 1.88 m (6' 2'')

Weight: 91 kg (200 lbs)

Blood type: O+

7x stab wound - 6 required antibiotics for recurrent infection, 2 MRSA resistant

2x bullet wound - 2x in lower extremities, healed with no complication

6x abrasion collar

2x broken collar bone - healed, with no complication

Lactose sensitivity - Recurrent IBS if ingested

Chipped first left molar following opening a beer with teeth

FH

Father deceased at 68 due to heart failure - Type 2 Diabetes Mellitus, high cholesterol

Mother - Stage I HTN (hypertension)

Sister #1 - Postpartum depression, generalized anxiety disorder

Sister #2 - Elevated cholesterol/triglycerides

Brother - No known chronic health issues

Positive family history of diabetes and hypertension, but no cancer

SH

Drinks regularly and heavily - 8-12 beers and 2-3 glasses of hard liquor each weekend; 1 glass of scotch occasionally

Smokes socially - 5 pack years

Physically active

Close relationship with family, has 4 dogs at home under the care of pt's mothers

Avid fan of The Glasgow Football Club

Medication list + indications

Clindamycin 300mg with ciprofloxacin 400mg - Infection

Amoxicillin/Clauvanic acid 625mg - Infection

Vancomycin 18mg/kg - MRSA resistant infection

Paracetamol 500mg - Pain

Morphine 15mg IV - Pain

Doxycycline 100mg - Acne discontinued in 2004

Allergies

Insect stings - Observed anaphylaxis to childhood bee sting

Notes

Patient demonstrates medication non-adherence, counsel ESPECIALLY with antibiotics

Scored 6 on Alcohol use disorders identification test for consumption (AUDIT C)

Gaz

PMH

Height: 1.86 m (6' 1'')

Weight: 93 kg (205 lbs)

Blood type: B-

3x stab wound - healed, no complications

1x broken collar bone

2x broken femur

Diagnosed concussion - evaluated in Oct. '19

FH

Father - Type 1 Diabetes, high cholesterol

Mother - Vitiligo, Stage 3 breast cancer

Positive family history of maternal cancer and diabetes, but no hypertension

SH

Social drinker - 3-4 beers each weekend

Does not smoke

Physically active - Enjoys morning and evening runs

Enjoys spicy food and tries to introduce into diet

When on leave, enjoys attending concerts and music festivals

Medication list + indications

Piriteze 10mg - Allergic rhinitis

Fluticasone Propionate - 93 mcg/actuation - Allergic rhinitis

Paracetamol 500mg - Pain

Allergies

Seasonal - Pollen and pet dander

β-Lactam allergy - Reaction: anaphylaxis evaluated in '19

Notes

Organ donor

Ghost

PMH

Height: Weight: 1.93 m (6' 4'')

WeighT: 100 kg (220 lbs)

Blood type: AB-

Extensive cuts and scarring to entire body

4+ stab wounds - healed, no complications

Gun shot to lower abdomen - healed, no complications, evaluated in Nov. '22

13+ collar abrasion

2x broken nose

Childhood injury of broken tibia and large toe

Psych eval - History of depression and post traumatic stress disorder, childhood history indicates emotional and physical abuse

FH

Father - status unknown Diagnosed alcohol use disorder

Brother - deceased, cause of death non-contributory - Substance use disorder

Mother - deceased, cause of death non-contributory - Hypertension, thrombophilia (blood clotting disorder)

Positive family history of hypertension, but no diabetes or cancer

SH

Social drinker - 3-4 glasses of hard liquor each weekend

Smokes socially - 10 pack years

Physically active - Enjoys nightly walks

Psych eval - Other squad members act as his emotional support

Expressed interest in cats and tattoo art (FLAGGED: Further input and comments from other medical professionals would be appreciated)

Medication list + indications

Paracetamol 1000mg - Pain

Amoxicillin/Clavulanic acid 625mg - Infection

Morphine 20mg + Ketamine 4.5mg IV - Pain

Mafenide acetate 5% topical - Antimicrobial, burn wounds

Fluoxetine 20mg twice daily - Depression - not taking est 2001

Allergies

NKDA - No known drug allergies

No environmental, food, or animal allergies

Psych recommends evaluation of a pet, such as cat, for pt while on leave

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[soft-dolll]

💗Nutritional ways to help gain weight💗

These tips are definitely for the feedees who may not be into unhealthy weight or death feederism! Please do not take this as bashing any sort of denomination of feederism, this is simply here to educate someone who wants to take a different approach to gaining weight❤️

Also, I am not a health professional, this is simply research I’ve done on my own time. Sources will be below👇

Fill up on protein!

Having a large amount of protein and not doing a lot of physical activity can help promote weight gain! This happens because the protein that wasn’t used for physical activity gets turned into glucose, which turns into fat

Portions

While gaining it is always important to eat lots (of course), but especially when you are eating less calorie dense food!

Sumo wrestlers eat plenty of nutritious foods, but their secret is to of course is to fill up on it all!

Indulge in weight gain shakes!

Using bulking powders in your weight gain shakes is a definite way to pack on those calories! Like protein powder, it can either cause muscle gain or fat gain depending on how you use it. Not doing much physical activity can cause weight gain if you’re using bulking/weight gain shakes!

Typically, you’d probably add a dairy product like ice cream, or heavy cream to your shakes, which is completely fine to do! But do keep in mind that there are lots of cholesterol in high fat dairy products, which may or may not be what you want on your journey. A good alternative would be coconut cream, and coconut milk, as they are high in calories, and low in both trans fats, and cholesterol!

Another tip is to use your weight gain powder in things like smoothies, or even baking!

Fats!

Fats are definitely an important part in weight gain, and there are many nutritious ways to get fats in you! For example, nuts, oils (such as avocado oil, and olive oil, fatty fish, high fat yogurt, avocados, and eggs! Another thing you can use is animal fats such as duck fat which isn’t very high in trans fats and cholesterol!

I hope this was somewhat helpful to some of you guys!!

I apologize that the links were kind of posted weird, it’s my first time really doing something like this, so I’m not super used to or good at the format.

Again, please do not take this as me shaming any sort of denomination of this fetish, you do you <3

[becomingthatgirl111]

teas you should include in your diet and some of their benefits

green tea

antioxidant promotes fat burning, improves physical performance, accelerates metabolism, relaxes, improves mental focus and concentration, acts as a neuroprotective, is good against stomach diseases, improves the quality of life.

red tea

helps to lose weight, increases energy, aids digestion, reduces stress, strengthens the immune system.

black tea

is an antioxidant, ideal to be consumed before meals, as it prepares the digestive system to work properly, protects the immune system, prevents tooth decay and oral diseases, reduces stress, activates the mind, improves concentration and memory, diuretic.

white tea

this tea variety highest in antioxidants cares for the skin, moisturizes the skin, perfect anti-aging drink, is good for oral health, helps to lose weight, eliminates bad breath.

lavender tea

helps sleep, relieves menstrual cramps, improves skin health, helps with stomach problems, relieves headaches, is very relaxing.

jasmine tea

helps against stress and tension, reduces the chances of colds and flu, helps to lose weight, helps to improve circulation.

ginger tea

relieves inflammation, improves brain function, relieves menstrual cramps, regulates blood sugar levels, lowers cholesterol levels, and promotes healthy digestive systems.

matcha tea

burns fat, provides energy, can help reduce anxiety, improves skin, improves concentration, improves oral health, quenches hunger and quenches thirst naturally.

how many cups of tea to drink per day? 3 at the most

when do i drink tea? sometimes in the morning, but i usually drink it after lunch and dinner.

remember that teas do not replace meals, they only complement to improve our health.

and it is much more recommendable if you get natural tea since its benefits are more potent.

[doberbutts]

Saw in one of your transition timeline posts that you got taller on T and was real curious since that’s a really rare experience. Do you think you just had the dna for it/height range in your family ? Or were you surprised by the change?

In addition: do you have any other ways you’ve tried to transition physically other than HRT? Like do you use minoxidil / work out more than you did and stuff like that. Pseudo medical changes that don’t get talked about often are always interesting to me.

If I’m too nosy feel free to leave this in your inbox. Just hope you know I’m asking in good faith! Also I always appreciate you on my feed man. Good takes plus good selfies AND good dogs makes for a pretty damn good blog you really cracked the code on that one

Honestly I didn't expect to get taller at all and in fairness it was a fairly marginal amount (2in) BUT a couple things to consider:

I am intersex and began puberty at 6ish, had C cups by 7, and had my first period by 10. That is VERY early and likely accounted for my relatively short stature compared to the rest of my family, which brings me to my next point

My entire family is filled with people who are 6ft tall at minimum and I am one of only ones that never hit 6ft. And while that's not so unheard of, I think it also has a lot to do with my height gain. My biological sister is over 6ft tall. My father is over 6ft tall. My mother is almost 6ft tall. My aunts and uncles and cousins are largely over 6ft tall. The shortest of us is my adopted sister (4'9"), genetically my cousin, whose mother is over 6ft tall but her father was just over height of legal dwarfism (5ft even), so it makes sense that she's a little smaller. I was the next shortest at 5'8" which isn't really that short but seemed noticeably small when compared to the dozens of 6'2"-6'7"s of the rest of the family.

I think that also had something to do with how long it took to recognize that the early puberty did have an effect on my natural growth, because of course no one thought it was strange when I'm over the average height of a cis woman anyway... but then when compared to the rest of the family, my doctors quickly realized that I'm the odd one out and probably for a reason.

So while I was surprised by the change, it was more the fact that I started HRT at 30 and nearly 20 years post-puberty and less that I actually gained height. Like, I figured if I had started T when I'd wanted to at 13, I probably would have gotten taller. Maybe even that 6ft range the rest of my family's in. But I thought my height was simply my height when I did actually start T almost 2 years ago, so realizing one day that hey wait a second I'm actually taller was a pleasant surprise.

I am not on any other sex hormone supplement. I did start a cholesterol medication and change my diet when T made my cholesterol jump, mostly at my doctor's urging, but that wasn't a surprise because both the men and women in my family have cholesterol problems. I also expect to be diabetic at some point for the same reason. I don't work out, but I am more active on T, largely because it fixed a lot of my joint pain and chronic fatigue and blood pressure/heart rhythm issues. And just this month I started an inhalant steroid for my asthma, but I don't think it would have any effect on height as that's mostly just to make sure I can actually breathe during allergy season.

I'm not bothered by these questions at all. Ask away!

[breakfast-n-backrolls]

With your weight is it still possible for you to exercise or climbing stairs without heavy breathing

Do you have health or other issues in your daily live

Exercising is hell for me and that's why I don't do it XD Stairs aren't much different, I struggle a lot with them. I get extremely winded with physical activity, I'm truly in terrible shape. My disability adds onto that, I have an issue with chronic pain and it declines my mobility below your normal activity at this weight. So yeah, I start breathing super heavily with the slightest physical activity.

And yeah, I already have high blood sugar and high cholesterol, high blood pressure as well. I'd say these are my biggest self inflicted health issues. My chronic pain makes it difficult to tie my shoes at this weight already, even to put on the lower half of my clothes during worse days.

[nightbunnysong]

The Massive Benefits of Morning Aerobic Exercise

A Focus on Hiking

Abstract

Aerobic exercises, such as hiking, provide a multitude of health benefits that contribute to overall well-being. This article explores the physiological, psychological, and social advantages of engaging in morning aerobic activities, with a specific focus on hiking. Through a review of current scientific literature, the benefits are detailed, illustrating how this form of exercise can enhance physical health, mental clarity, and social connections.

Introduction

Aerobic exercises, characterized by sustained and rhythmic physical activity, play a crucial role in maintaining and improving health. Hiking, a popular form of aerobic exercise, combines the benefits of physical activity with the enjoyment of nature. Morning exercise, in particular, has been shown to yield unique benefits due to its alignment with the body's natural rhythms and the environment's characteristics at this time.

Physiological Benefits

1. Cardiovascular Health

Aerobic exercises such as hiking are known to improve cardiovascular health. Regular participation in hiking can lower blood pressure, improve cholesterol levels, and enhance heart function. Studies have shown that consistent aerobic exercise reduces the risk of heart disease and stroke by improving the efficiency of the cardiovascular system.

2. Weight Management

Engaging in aerobic exercise in the morning can kickstart metabolism, aiding in weight management and fat loss. Morning exercise increases the resting metabolic rate, allowing the body to burn calories more efficiently throughout the day. This is particularly beneficial for individuals aiming to maintain or reduce their body weight.

3. Musculoskeletal Health

Hiking strengthens muscles, improves joint health, and increases bone density. The varied terrain encountered during a hike engages different muscle groups, enhancing overall muscular strength and flexibility. Additionally, weight-bearing exercises like hiking are essential for maintaining bone health and preventing osteoporosis.

4. Enhanced Immune Function

Regular aerobic exercise has been linked to a stronger immune system. Morning hiking can boost the body's immune response, making it more effective at warding off illnesses and infections. This effect is partly due to the increase in circulation and the body's ability to mobilize immune cells during physical activity.

Psychological Benefits

1. Mental Clarity and Cognitive Function

Morning exercise has been associated with improved cognitive function and mental clarity. Engaging in aerobic activities like hiking increases blood flow to the brain, promoting the growth of new neural connections and improving memory and concentration. This can lead to enhanced productivity and cognitive performance throughout the day.

2. Stress Reduction and Mood Enhancement

Aerobic exercise stimulates the release of endorphins, known as the body's natural mood lifters. Hiking in the morning, in particular, can reduce stress levels and alleviate symptoms of anxiety and depression. The combination of physical activity and exposure to natural environments has a synergistic effect on improving mood and overall mental health.

Social Benefits

1. Social Interaction and Community Engagement

Hiking can be a social activity that fosters interaction and connection with others. Morning hikes with friends, family, or local hiking groups provide opportunities for socialization, which is essential for mental and emotional well-being. Building a sense of community through shared activities can enhance feelings of belonging and support.

2. Connection with Nature

Hiking offers a unique opportunity to connect with nature, which has been shown to have numerous psychological benefits. Exposure to natural environments reduces stress, improves mood, and enhances overall well-being. Morning hikes allow individuals to experience the tranquility and beauty of nature, setting a positive tone for the rest of the day.

Conclusion

Morning aerobic exercises such as hiking offer a comprehensive range of benefits that contribute to physical, mental, and social health. By incorporating regular morning hikes into one's routine, individuals can experience improved cardiovascular health, weight management, enhanced cognitive function, reduced stress, better sleep quality, and stronger social connections. As research continues to uncover the profound impact of aerobic exercise, it becomes increasingly clear that activities like hiking are essential for a healthy and fulfilling life.

References

1. Lee, I. M., Shiroma, E. J., Lobelo, F., Puska, P., Blair, S. N., & Katzmarzyk, P. T. (2012). Effect of physical inactivity on major non-communicable diseases worldwide: an analysis of burden of disease and life expectancy. *The Lancet*

2. Warburton, D. E., Nicol, C. W., & Bredin, S. S. (2006). Health benefits of physical activity: the evidence. *Canadian Medical Association Journal*

3. Biddle, S. J., & Asare, M. (2011). Physical activity and mental health in children and adolescents: a review of reviews. *British Journal of Sports Medicine*

4. Cohen, S., Alper, C. M., Doyle, W. J., Treanor, J. J., & Turner, R. B. (2006). Positive emotional style predicts resistance to illness after experimental exposure to rhinovirus or influenza A virus. *Psychosomatic Medicine*

[gallifreyinstituteforlearning]

how much should the average Gallifreyan be eating and drinking water? if they ate like the average human, would it have adverse effects? are there any nutrients Gallifreyans need that humans don't, or vice versa?

What does a Gallifreyan diet look like?

🌮Nutritional Requirements

Gallifreyans require a balanced diet much like humans, consisting of proteins, carbohydrates, fats, vitamins, and minerals. However, their advanced biology allows them to extract nutrients more efficiently.

🍕Nutrition: An adult Gallifreyan needs roughly the same amount of calories as a human (around 2000ish), but they process food so efficiently that one good meal a day is normal, so they appear to eat less.

💧Hydration: Due to their highly efficient kidneys, they need less water. Around two litres of water every day will keep them nicely hydrated.

⚠️Limits: They can go without any food for up to two weeks and up to five days without water before showing symptoms of starvation and dehydration, though they will get increasingly, err, tetchy.

👽Gallifreyan vs. Human Diet

If a Gallifreyan ate like the average human, it wouldn't be catastrophic, but there may be noticeable effects:

🍔Over-nutrition: Given their efficiency in nutrient extraction, consuming the same amount as humans would likely lead to excessive intake, resulting in unwanted weight gain. Their bodies simply don't need as much food to get the same nutrients.

🥤Hydration Overload: Drinking the recommended 2-3 litres of water daily might lead to more frequent urination and unnecessary stress on their kidneys.

🧇Cholesterol and Fats: Gallifreyans can metabolise fats without the negative effects humans face. However, an abundance of unhealthy fats could still challenge their otherwise efficient system over time.

🍫Special Nutritional Requirements

Good news for all the intergalactic nutritionists out there-Gallifreyans and humans have very similar nutritional needs. There are no specific nutrients unique to either species' requirements. However, there are some considerations:

🥛Low Sodium: Their kidneys are excellent at filtering, but a low-sodium diet helps prevent any unnecessary strain.

🍌High Protein and Enzymes: Due to their active metabolism and physical demands, Gallifreyans benefit from higher protein intake and foods rich in enzymes to support their robust bodily functions.

🥬Nutrient Imbalances: Certain foods, especially those rich in Vitamin K (like kale and spinach) and gingerol (found in ginger), could cause issues. Vitamin K can affect their blood chemistry, while gingerol will enhance the effects of other substances, making alcohol, for instance, much more potent.

🌟Special Conditions: In cases of illness or certain medical conditions, Gallifreyans might need to consume specific substances to correct nutrient deficiencies. This might include particular proteins or compounds not commonly found in a regular human diet.

🏫 So ...

So while Gallifreyans can survive on a human diet, their advanced physiology allows them to thrive on less frequent, nutrient-dense meals. So, if you're planning a Gallifreyan dinner party, think high-protein, low-sodium, and for Rassilon's sake, hide that ginger beer.

Related:

Are there any foods that Gallifreyans can eat that humans can’t?: What foods Gallifreyans could eat that humans don’t, with some theoretical examples.

Do Gallifreyans control how quickly their body processes alcohol?: Gallifreyan alcohol processing, its limitations, and the dangers of ginger.

How much caffeine can a Gallifreyan handle?: Caffeine tolerance, with theoretical limits and symptoms of overconsumption.

Hope that helped! 😃

Any purple text is educated guesswork or theoretical. More content ... →📫Got a question? | 📚Complete list of Q+A and factoids →😆Jokes |🩻Biology |🗨️Language |🕰️Throwbacks |🤓Facts →🫀Gallifreyan Anatomy and Physiology Guide (pending) →⚕️Gallifreyan Emergency Medicine Guides →📝Source list (WIP) →📜Masterpost If you're finding your happy place in this part of the internet, feel free to buy a coffee to help keep our exhausted human conscious. She works full-time in medicine and is so very tired😴

[crosstheveil]

Health: Adrenal Glands

TCM: Jing, Kidneys

GNM: Off Track (cortex), Unbearable Stress (medulla)

Greek: Sanguine (cortex), Choleric (medulla)

Chakra: Root

Astrology: Mars, Aries-Libra; ex. managing adrenal health can be especially important for natal placements like Mars in Libra/7th, Mars in Pisces/12th, South Node conjunct Mars, etc.

The adrenal glands, which sit atop the kidneys, play a central role in the body's response to stress, fatigue, immune challenges, and several key physiological and metabolic functions. Issues related to the adrenal glands is very common yet highly under-diagnosed. They consist of two regions:

Adrenal Cortex: Derived from the mesodermal base substance cholesterol, the adrenal cortex produces hormones such as cortisol, corticosterone, aldosterone, and male sex hormones. These hormones play vital roles in physiological functions. Cortisol and corticosterone, known as stress hormones, contribute to the regulation of metabolism, inflammation, and blood sugar, and assist in long-term stress response by enriching the blood with minerals and glucose. Their anabolic effects also aid in healing and regeneration. Aldosterone helps maintain blood pressure by regulating the balance of salt and water in the body. The adrenal cortex's production of male sex hormones can influence the reproductive system. If unresolved, chronic stress may lead to excessive cortisol production, causing problems like weight gain and high blood sugar.

Adrenal Medulla: The endodermal adrenal medulla manages emotional and physical stress by producing the hormones noradrenaline, dopamine, and adrenaline. These hormones are pivotal in activating the "fight, fright, flight" response, a physiological reaction that occurs in response to a perceived harmful event or threat. This acute stress response increases heart rate, blood sugar, and mental alertness, along with other physiological changes. Chronic anger or emotional upheaval can strain the adrenal medulla, leading to an energetic drain.

Stress

The adrenal glands are highly sensitive to stress, and chronic stress can lead to various disorders:

Psychiatric Disorders: Neuroses, post-traumatic stress disorder (PTSD), depression, anxiety disorders, bipolar disorder.

Neurological Disorders: Migraines, peripheral neuropathy, dizziness, tremors.

Glandular Disorders: Issues related to other glands including the thyroid which is responsible for cell growth; for instance, uterine cancer, polyps, hypothyroidism, hyperthyroidism.

Cardiovascular Disorders: Coronary artery disease, stroke, heart attack, hypertension, arrhythmias.

Respiratory Disorders: Asthma, chronic obstructive pulmonary disease (COPD), difficulty in breathing.

Immunological Disorders: Possible tumor promotion, reduced resistance to infection, autoimmune disorders, chronic inflammation.

Metabolic Disorders: Diabetes, obesity, metabolic syndrome, difficulty in regulating blood sugar.

Gastrointestinal Disorders: Ulcers, irritable bowel syndrome (IBS), chronic indigestion, malabsorption.

Genitourinary Disorders: Impotence, incontinence, menstrual problems, urinary tract infections, kidney dysfunction.

Musculoskeletal Disorders: Muscle weakness, chronic fatigue, fibromyalgia, joint pain.

Skin Disorders: Acne, eczema, psoriasis, skin thinning.

Cysts and Cancer

Adrenal Weakness: If the adrenal glands don't produce enough adrenaline, the heart may pump slower, leading to fluid accumulation and cysts in the prostate, ovaries, and breasts. These cysts can harden and potentially lead to cancer.

Blood Flow: Increasing blood flow can help resolve cysts if addressed quickly.

Signs of Imbalance

Frequent sickness, fatigue, low libido, low backache, chronic health issues, dark circles under the eyes, hair loss, early greying, frequent urination at night, cold hands and feet, brain fog, pain and weakness in the lower back, loins, thighs, knees and lower body, urinary weakness and debility, polyuria and nocturia, impotence and male sexual dysfunction, moodiness and irritability, depression, muscle or bone loss, autoimmune conditions, chronic fatigue, hormone imbalance, body aches, unexplained weight loss, lightheadedness, skin discoloration (hyperpigmentation), weakened stress response, insulin resistance, sleep problems, weight gain, sweet and salty food cravings, difficulty getting up in the morning, increased PMS or menopausal symptoms, inability to handle stress, increased allergies, frequent sighing, cravings for salty foods, higher energy levels in the evenings, overuse of stimulants like caffeine.

Traditional Chinese Medicine (TCM)

Jing (essence): The statement by the Chinese that the kidneys harbor our Jing refers to the adrenals having the highest concentration of neural crest cell derivatives in the entire body. Strong Jing corresponds to robust characteristics like strong teeth, which are made by neural crest cells, while weak Jing relates to signs of aging like grey hair and deafness, also linked to neural crest cells. Jing's manifestations include the progression from youth to adulthood, reflected in functions controlled by the pituitary (aided by neural crest cells), and can be seen in the structure of the face and jaw. Neural crest cells also create the heart's connective tissue, affecting lifespan. Jing as a concept is not the same as neural crest cells but they represent the body's inherent organizational strength. Weak organizational energy leads to neural crest cells that don't form properly or function well, resulting in genetic disorders affecting facial development. The Chinese recognized these markers as indicators of weak Jing.

Kidneys & Urinary Tract: The adrenal glands are connected to the kidneys not just through the renal fascia, but also by way of the renal artery, draining into the renal vein, and receiving nerve connections from the renal plexus. The kidneys regulates the body's water content and are essential for maintaining healthy bones, as well as producing healthy bone marrow and blood. It determines the level of adrenaline and dopamine in the body, affecting our energy and rest. In addition, it forms a relationship with the heart through various hormones. During puberty, the adrenal cortex starts to produce sex hormones like testosterone and oestrogen, and this production continues throughout adulthood. Caffeine depletes kidney qi, yang, yin, and essence, contributing to liver and adrenal issues, and long-term exhaustion. Regular coffee drinkers, especially those who don’t feel its effects, may be nearing adrenal exhaustion. Adrenal fatigue is often considered a kidney yang deficiency. If left untreated, it can progress to a kidney yin deficiency. These deficiencies are often marked by a light low groaning tone to the voice, a darkish pallor under the eyes, negative attitudes of insufficiency or inadequacy, needing to sit and not being able to stand for long, and worrying about money. Additionally, those who experience traumatic shock or long term stress often have their hair turn gray or fall out.

Kidney Yang (medulla): Linked to the reactive sympathetic nervous system and the hormones adrenaline, dopamine, and norepinephrine, produced in the adrenals. A deficiency in kidney yang can lead to symptoms like cold hands and feet, edema, night urination, and low libido. This deficiency parallels disorders like adrenal fatigue, hypothyroidism, and sexual dysfunction. This condition is worsened by the use of marijuana, diminishing our natural drive, motivation, and willpower. Adrenaline is used to treat conditions like asthma, anaphylaxis, and slow heart rates. It works on the cell membrane's outside, which is known as the yang aspect of the cell. It never enters the cell but attaches to a receptor on the outside, initiating a cascade of chemicals that open or close gates on the cell's exterior. In the heart and muscles, adrenaline prompts more calcium to enter, which amplifies the force of contraction; in the lungs, it leads to the relaxation of the muscles, permitting more air to flow in; in the brain, it initiates the emotional reactions connected with fear.

Kidney Yin (cortex): Associated with the parasympathetic nervous system and the hormone cortisol, produced in the adrenals. A kidney yin deficiency may manifest as sore back, leg weakness, insomnia, and anxiety. It may parallel disorders like diabetes, high blood pressure, and hyperthyroidism. Although necessary for daily function and stress response, excessive cortisol can lead to fluid retention, osteoporosis, muscle wasting, depression, and diabetes. If our bodies stopped producing cortisol, it would result in significant illness. While adrenaline binds to the exterior of the cell (yang), cortisol is absorbed into the very core (yin). Contrary to the effects of adrenaline which are more immediate, the effects of cortisol can take years.

Greek Medicine

Hot Temperament: The adrenals are generally represented as stimulating and energizing various functions to adapt to stress.

Adrenal Cortex: Sanguine, nutritive, and anabolic, enriching the blood and decreasing swelling.

Adrenal Medulla: Choleric, energetic, and catabolic, stimulating acute stress response.

Faculty Support: Adrenal glands produce supplementary amounts of sexual hormones, bridging a connection between vital and generative faculties; supporting heart and lungs (vital), kidneys and pancreas in blood sugar regulation (natural), enhancing mental alertness and stimulating the sympathetic nervous system functioning (psychic), supporting male sexual function and response (generative).

Root Center: The adrenals form the basic energetic support for the entire organism, associated with the Root Chakra.

Kidneys & Urinary Tract: Weak adrenals may adversely affect the vitality and functioning of the kidneys and urinary tract, which are interlinked with the adrenal glands'. When the kidneys are not effectively eliminating fluids, it can lead to the accumulation of phlegm and moisture. Additionally, the kidneys have a connection to the soles of the feet which may be affected by cold conditions. Conditions of melancholy or devitalization of the adrenals, kidneys, and urinary tract often correlate with chronic fatigue.

Adrenal Exhaustion: Chronic stress and irregular habits can lead to fatigue, irritability, pain, and impotence in men usually caused by flare-ups of Choleric anger or any experiences which feel like a roller coaster. Sexual overindulgence also exhaust the adrenals.

Male Sexual Function: The adrenal glands provide energetic support for male sexual function. Issues with adrenal energy may result in sexual dysfunction, including impotence or premature ejaculation.

Blood Sugar Regulation: In instances of dangerously low blood sugar, the adrenal glands jump into action, raising levels through adrenaline. Chronic instability may involve adrenocortical hormones, aggravating factors in type II diabetes.

German New Medicine (GNM)

Adrenal Cortex (Off Track)

Conflict: Feeling like you've made a wrong choice or gone down the wrong path.

Under-Functioning: Waterhouse-Friedrichsen syndrome, adrenal gland insufficiency, Addison's disease. Reduced cortisol production, feeling stressed and tired.

Over-Functioning: Excess cortisol (Cushing's disease) with high blood pressure, round face, obesity, muscle atrophy or aldosterone (Conn's syndrome) with high blood pressure, low potassium, weak muscles, thirst, frequent urination.

Adrenal Medulla (Unbearable Stress)

Conflict: Extreme tension from stress, feeling overwhelmed. Something is beyond reach.

Diagnosis: Pheochromocytoma, neuroblastoma. High blood pressure, racing heart, increased blood sugar, sweating.

Astrology

Mars: This planet governs adrenaline, testosterone, male sexual function, playing a role in the catabolic metabolism where fuel is burned. It also oversees the release of toxins, the regulation of red blood cells, iron, and muscle tissue, including tendons and ligaments. It extends to the entire muscular system, embodying vitality and physical strength. The energy of Mars is hot and dry so it's temperament is Choleric. Mars co-rules the adrenals (with Aries/Libra) and the male genitalia (Scorpio).

Aries: Aries is a Choleric sign, and its will to action makes it prone to anger and stress, which deplete and weaken the adrenal glands. The sign is energetic, sharp-eyed, cheerful, and alert, but may become irritable and have a restless tendency to keep going until burnout. This can lead to eyestrain and poor vision as the health of the eyes is dependent on the strength of the adrenals. The preference for stimulants like chili pepper, caffeine, and their attraction to the Sun can overstimulate the adrenal glands, leading them to seek cooling substances like icy drinks, fruits, and seafood.

Libra: Libra, the Sanguine Air sign that rules the kidneys and lower back, is a counterbalance to Aries. The kidneys and genitourinary tract are only as strong and healthy as the adrenal glands, which are their energetic support. Underlying adrenal weakness and exhaustion weakens the kidneys and genitourinary system, leading to urinary debility, urinary tract infections, inflammation or irritation, uremia, and gout. Since male sexual function is also dependent on the strength and health of the adrenal glands, problems may arise in this area.

Aries-Libra Dynamic: Kidneys, adrenals, eyes, head and cranium, low back, lumbar spine, bladder, genitourinary system (especially male), hips and loins. Aries represents personal power, autonomy, honesty, and decisiveness, often leaning towards individualism and assertiveness. Libra, on the other hand, emphasizes cooperation, diplomacy, compromise, and social harmony. While Aries is direct and often acts alone, Libra seeks mutual choice and operates through consensus. This represents a struggle between competition and cooperation, selfhood and partnership, war and peace, doing and being. Finding balance is needed for acid/alkaline balance, as Aries tends to run acidic, and for hormonal balance, where Aries tends toward excess testosterone. The tension between these two forces may cause a lot of frustration and aggravation, particularly in males, manifesting as irritation or inflammation of the genitourinary tract.

Healing and Relief

Diet: Paleo; reduce caffeine, sugars and sweeteners, gluten, starch, white flour, processed foods, and hydrogenated oils.

Nutritional Supplements: Ionic Magnesium, B Vitamins, Omega-3 Fatty Acids, Vitamin C, Zinc, Probiotics, L-Theanine

Herbal Adaptogens: Ashwagandha, Rhodiola Rosea, Holy Basil, Licorice Root, Siberian Ginseng, He Shou Wu

Lifestyle Considerations: Address societal pressure to perform, lack of self-care, and the conflict in real life. Regular exercise of varied intensity. Practice meditation, mindfulness, Tai Chi, Qigong. Express creatively and spend time in nature. Align sleep schedule with circadian rhythm to nourish yin. Hydrate more and add salt to water. Avoid various toxins like dioxin or insecticides which contribute to adrenal malfunction. Spend more time in the sun each day. Don't sit for too long. Try wearing a haramaki, stretch cotton (for summer) or stretch wool (for winter).

These are research notes from the work of Daniel Keown, Michel Odoul, Michael Tierra, Lesley Tierra, Johan Boshwinkel, David Osborn, Judith Hill, Eileen Nauman, Björn Eybl, Caroline Markolin, Deb Shapiro, and Jody Smith.

[going-to-ikea-for-the-fries]

COBRA'S MILITARY FILE (OC)

NAME: HOWARD, SCOTT KEOLA

DOB: May 25th, 1985

BIRTHPLACE: Pago Pago, American Samoa.

SERVICE NO: 156-39-43

CALLSIGN: Cobra, Shadow 0-2.

SEX: Male.

MARITAL STATUS: Single.

EDUCATION: High School Education.

LANGUAGES: English, Samoan, Russian.

BRANCH: United States Navy Sea, Air, and Land (SEAL) Teams.(Honorably Discharged.)

RANK: Special Warfare Officer 1st Class (E-6).

PROFESSION: Military Operator/Contractor and Investor for Shadow Company.

TRAINING: Direct action, Counter-terrorism, Amphibious reconnaissance, Unconventional warfare, Hostage rescue, Underwater demolition.

Training Scores

PFT: 298

Rifle Qual: 290

CQB: 22.8s

Disciplinary Record: Clean.

Notes: - 1 domestic decoration (Purple Heart) awarded by the American government for a wound sustained while in active duty, as a result of an act of a hostile foreign force. (2018)

Past Medical History

Height: 6ft3in / 191cm

Current Weight: 260lbs / 117kg

Blood Type: A-

Extensive physical injuries.

1x 3rd Degree Burns (from prolonged exposure to flames) and lacerations after an explosion. Extensive injuries to the skin and soft tissue of the upper left side of his body, including his face. Surgical intervention performed successfully.

15+ Stab Wounds with various degrees of gravity to the torso and upper extremities. 2 instances of antibiotics to stave off infection.

10x GSW. 3x in upper and lower extremities. 4x in upper torso. 3x in lower abdomen.

3x Concussion.

2x Pneumonia. 2 rounds of antibiotics for treatment.

3x Hypoxemia and respiratory distress from smoke/toxic gas inhalation. 3 rounds of oxygen therapy.

6x Food Poisoning.

Evaluated for hearing loss. Result: minimal.

Evaluated for visual acuity. Result: 20/20.

Family History

███████ [REDACTED] ███████

Note: Family medical history shows a tendency for heart disease, strokes/blood clots, and high blood pressure/cholesterol. Continue to monitor.

Social History

Smoking? Not anymore. Quit 10 years ago.

Drinking? Yes, socially. Never binging.

Physically Active? Yes. Swims 2+ hrs, 5 times a week. Boxing, 3 times a week. Cardio, everyday.

Sexually Active? Yes. Clear of STDs and STIs.

Psychological Treatment? No.

Religion? Christian. Non-Practicing.

Associations? N/A.

Medication List + Indications

Lidocaine – Issued for 3rd degree burns, 5 years ago, discontinued use.

Allergies

N/A

Notes

N/A

[art-of-manliness]

The Japanese 3X3 Interval Walking Workout

The overarching principle of high-intensity interval training (HIIT) is that the harder you do an exercise, the more physiological benefits you accrue; thus, by incorporating intervals of higher intensity efforts in your workouts, you can get more fitness bang for your buck in less time.  When we think about HIIT, we tend to think about going absolutely nuts on a fan bike or doing all-out sprints. But as Dr. Martin Gibala explained on the AoM podcast, while high-intensity training rises above the level of the moderate, it doesn’t require a complete max out of your heart rate, nor is it limited to certain exercise modalities. You can do interval training by pedaling like a madman on a bike, but you can also do it with a less strenuous approach.  Enter Interval Walking Training (IWT), which originated in Japan. This 3X3 walking workout is simple: you do 3 minutes of low-intensity walking (40% of peak aerobic capacity for walking — a little faster than a stroll), followed by 3 minutes of high-intensity walking (70%+ of peak aerobic capacity for walking). You repeat these interval sets at least 5 times, and do this 30-minute workout 4 times a week. Your heart rate during the high-intensity intervals will vary according to your fitness level and age. One 68-year-old who participated in an IWT-based study had his heart rate go up to about 130 beats per minute during the fast intervals, so you’re moving at a good clip. Even though IWT is highly accessible, studies that have been done on it show that it produces significant health benefits. People who did Interval Walking Training 4X a week for 3 months experienced significantly more improvement in their blood pressure, cholesterol, glucose, leg strength, and aerobic capacity than those who did continuous, moderate-intensity walking.  Hiroshi Nose, who developed Interval Walking Training, reports that among those who do IWT, “Physical fitness — maximal aerobic power and thigh muscle strength — increased by about 20 percent which is sure to make you feel about 10 years younger than before training, [and] symptoms of lifestyle-related diseases (hypertension, hyperglycemia, and obesity) decreased by about 20 percent.” IWT walkers enjoyed mental health benefits as well: depression scores dropped by half. Walking in general is already one of the very best forms of exercise you can do, and IWT just helps you take its benefits up a notch. Hiroshi has used Interval Walking Training to get thousands of elderly Japanese citizens into shape, and it’s a great form of exercise if you’re in the older decades of life. But it’s also good if you’re just beginning your fitness journey and looking to get off the couch and start doing more physical activity. Even if you’re already a regular exerciser who’s in good shape, IWT is a nice way to mix up your usual neighborhood strolls while enhancing your health even further.  For more HIIT protocols, from the accessible to the challenging, listen to this episode of the AoM podcast: Help support independent publishing. Make a donation to The Art of Manliness! Thanks for the support! http://dlvr.it/T5HkXR

[hopekelaher]

Dogs Help Improve Mental and Emotional Health

Dogs are man’s best friend. They make excellent pets and benefit humans' mental and emotional health.

Several studies have linked having dogs as pets with reduced symptoms of depression, increased comfort, and a higher sense of self-confidence. Some believe that petting them helps uplift a person's mood. In addition, spending time with pets can alleviate loneliness, stress, and anxiety, giving people hope and purpose.

Spending time with dogs has therapeutic effects for several reasons. It triggers the release of feel-good hormones such as serotonin and oxytocin. When a person arrives home from work and their dog runs to them, wagging their tail, the happiness they feel stems from oxytocin. The hormone regulates stress and anxiety while increasing relaxation.

Next, dogs help individuals manage their autonomic nervous system (ANS). The ANS is the network of nerves coordinating unconscious body systems, like breathing and digesting food. It helps activate fight-of-flight processes when individuals sense danger and de-activate them when they feel relaxed.

Emotional dysregulation, or the inability to control emotions, causes an imbalance in ANS. Hence, some events will make a person panic or feel overwhelmed. They may also cause deep sadness or anger. However, individuals with balanced ANS have greater control of their emotional states.

Moreover, dogs offer a calming, nonjudgmental presence for owners. Some dogs can sense mood shifts in the owners and respond by nudging or moving close to them. This unconditional love promotes acceptance and safety, moving people from heightened ANS activity to a more balanced state with better emotional regulation. Therefore, some psychotherapists recommend therapy dogs for people who experience post-traumatic stress disorder. The dogs make them feel safe and secure, reducing symptoms of PTSD.

Individuals interested in engaging dogs to improve their mental and emotional states can follow a few steps. Start with physical contact, such as petting, holding, or hugging a dog to improve mood. Letting a dog snuggle on a person's lap is enough physical contact.

Active individuals benefit from playing with dogs. Running and walking together or playing fetch in the yard helps reduce stress and anxiety. Since each activity is also a form of exercise, individuals and dogs reap more benefits, such as lowering their heart rate, blood pressure, and cholesterol levels. The American Heart Association lists having dogs as a way to reduce the likelihood of developing cardiovascular disease.

Next, going outside with dogs has social benefits. Dogs help start conversations with others. Dog owners who see each other while walking their canines, even though they do not know each other, will likely chat about their pets. A study of 800 people over 50 found that those who walked their dogs four times a week had more social interactions than those who did not own dogs.

Another study showed that people in wheelchairs who walked their dogs regularly received more smiles and had friendlier conversations with neighbors than those who did not. Such social interactions make people feel more connected with their communities, limiting loneliness.

Lastly, away from playful interactions with dogs, their presence boosts mental well-being. In addition, dogs require consistent care, such as regular feedings and cleaning. These daily tasks create structure in a person’s life, giving them a sense of purpose. Further, because dogs depend on them for survival, they develop a higher sense of self-worth, which increases their self-esteem.

[abhinavayu21]

PMS Relief: Find What Works for You

Introduction:

PMS is a state experienced by many women whose symptoms show up within 1 to 2 weeks before the start of menstruation, and they revolve mostly around hormonal changes affecting physical, mental and emotional conditions. Identifying ideal therapies for PMS that would improve daily functioning, is also useful. This blog will address: natural and non-pharmacological approaches to treating PMS symptoms, which will be explained through recommendations on lifestyle modifications, dietary changes, and other medicine for premenstrual syndrome.

What is PMS?

PMS is a hormonal disease that focuses on the fluctuations in levels of estrogen and progesterone hormones. Such hormonal changes have several effects on the body, including tender breasts, weight gain, mood swings, irritability, and constant fatigue. As for the present article, it is important to understand the origins of these symptoms in order to find the cure.

Symptoms of PMS:

PMS symptoms can vary widely but often include:

Mood swings

Irritability

Fatigue

Bloating

Breast tenderness

Headaches

Anxiety

Depression

These symptoms are due to alterations in interact function between steroids and hormones such as dopamine, serotonin, and oxytocin.

Natural Ways to Manage PMS:

1. Increase Serotonin Levels Naturally:

Serotonin is a neurotransmitter which has an impact on person’s feelings. It has been preceded that inositol enhances serotonin signaling and that low levels of serotonin are associated with mood swings and depression, both of which are symptoms of PMS. Here are some types of foods that directly enhance serotonin:

Diet Tips:

Make sure to consume products containing complex carbohydrates such as rice, fruits and vegetables.

One should take products rich in lean protein for instance chicken fish and beans.

Take monounsaturated fats in nuts, seeds and avocados since they help reduce cholesterol levels.

This means that one should refrain from consuming foods in boxes, sugary foods, and foods that contain caffeine.

2. Stop Being a Night Owl:

Another crucial principle of daily life and hormonal balance is wake-sleep cycling or rhythmicity. It was also found that lack of sleep would lead to aggravation of PMS.

Sleep Tips:

The recommended amount of hours for sleep is between seven and nine hours for a competent level of functioning.

Stay on a regular sleep-wake schedule and avoid sleeping during the day hours.

Ponder on the creation of a relaxing bedtime regimen of reading or bathing with warm water.

This means that activities that involve use of screens or anything that would stimulate the brain should be avoided just before sleeping.

3. Take Sun Baths and Engage in Physical Activity:

In addition to affected mental health conditions, natural sunlight exposure and subsequent physical activities can improve many PMS symptoms. It assists the body in the synthesis of vitamin D, which plays a critical role in mood as well as in the body’s general wellbeing.

Activity Tips:

Get 15 to 20 minutes of sunlight exposure per day.

Perform activities such as yoga, exercise, Surya Namaskar or morning walking which enhances the secretion of endorphin thus helping to calm the nerves.

Physical activity contributes to the regulation of hormonal levels, elevates one’s spirits, and combats bloating.

Understanding the Role of Neurotransmitters:

Neurotransmitters like dopamine, serotonin, and oxytocin are known to cause or exacerbate PMS symptoms.

Dopamine: Associated with pleasure and reward system. Whereas, low levels can cause depression and lack of aspiration or motivation. The levels of dopamine can be increased through exercises as well as fun activities.

Serotonin: Closely related to mood control and modulation. Tasty foods, drinks, and regular exercise help to enhance the serotonin level in the human body.

Oxytocin: It is popularly referred to as the ‘cuddle hormone’ since it aids in the bond formation and the calming effect. Oxytocin level can be boosted through participation in activities such as those involving yoga, interpersonal communication, and touching.

Finding the Right Medicine for Premenstrual Syndrome:

While lifestyle changes can manage PMS, some may need medication. Consult a healthcare professional to explore options like these:

Over-the-counter pain relievers such as ibuprofen and aspirin.

Hormonal treatments like birth control pills to regulate hormone levels.

Antidepressants, mainly selective serotonin reuptake inhibitors (SSRIs), for severe mood-related symptoms.

Moreover, “Upasham Tablets” by Abhinav Healthcare are natural remedies that have shown fairly promising results for PMT patients. This Ayurvedic medicine effectively helps in treating various PMS symptoms through the use of natural ingredients that balance hormones and reduce discomforts.

Conclusion:

Effectively managing premenstrual syndrome necessitates a holistic approach including dietary improvements, changes in lifestyle and medical interventions when necessary. Appreciating the hormonal and neurotransmitter aspects of PMS enables one to make decisions on how to minimize these symptoms and improve quality of life. Importantly, what works for one person may not work for another; therefore it is important to find the right combination of approaches that will suit you best.

Upasham Tablets from Abhinav Healthcare could be worth considering by anyone searching for Ayurvedic medicine for premenstrual syndrome and menstrual irregularities. The right blend of dietary modifications along with an appropriate drug regimen can go a long way towards managing PMS effectively while also enhancing physical issues.

Resource: