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3 Minutes Guided Meditation With Soothing Music: Breathing To Find Calm and Relaxation

Hi there my beautiful lovelies! Hope you guys are doing well and staying safe. When was a last time when you actually took the time and breathe? We are always so busy with little or no time in our hands, we forget to take deep breaths to bring us to the present. I have compiled a three-minute guided meditation with soothing music, where we will be using breathing to find calm and Relaxation.  I will post some more short guided meditation tips in the future.

As mentioned before, I use guided meditation not only to relax and stay grounded, but also to be able to focus and relax while living with ADHD. I have used this stress relief for days I am really busy and don’t have much time. Living with ADD/ADHD itself can be quite stressful and exhausting sometimes. Hence, this short guided meditations not only keep me sane but also mindful and compassionate towards myself.

My dear lovelies! What how do you relax and unwind after stressful days? What works for you and what does not. Please comment below to share your thoughts and feedback.

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5 Minutes Guided Mediation to Relax and Unwind After Stressful Days (Self-Care Tips)

Hi there my beautiful lovelies! Hope you guys are doing well and staying safe. Do you have days when you are really stressed out need to relax and unwind, and only have few minutes in your hand? I have compiled a five-minute guided meditation with self care tips on how to relax and unwind after stressful days. I will post some more short guided meditation tips in the future.

As mentioned before, I use guided meditation not only to relax and stay grounded, but also to be able to focus and relax while living with ADHD. I have used this stress relief for days I am really busy and don’t have much time. Living with ADD/ADHD itself can be quite stressful and exhausting sometimes. Hence, this short guided meditations not only keep me sane but also mindful and compassionate towards myself.

My dear lovelies! What how do you relax and unwind after stressful days? What works for you and what does not. Please comment below to share your thoughts and feedback.

Don’t forget to check out my Facebook Page and follow me on Instagram @forevernij. Are you on Bloglovin? Also please subscribe to my YouTube channel. Let’s support each other. Please follow me and comment below with your information so that I can follow you back.

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Follow my Instagram page on @forevernij

Follow my blog on Bloglovin

Follow my Facebook Page on @forevernij

Subscribe to my YouTube channel

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ADHD: The 7 Things That Helped Me Address the Big Elephant In The Room – To Cope

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Growing up, I always got sidetracked with my mind wondering into la la land, leading to anxiety and panic attacks. However, as I grew into an adult, the issues affected my life and relationships. I often am in meetings when I would find myself doodling on my notebook 📓 instead of writing relevant information. As a public health analyst. I find myself finding it hard to focus on the task at hand instead of wondering into oblivion. Moreover, often I have impulse issues go on shopping spree only to realize how much I have spent and go into a panic mode. My home is a mess and I keep loosing stuff into the clutter.

Yes my lovelies! I am an adult living with ADHD/ADD or attention deficit hyperactivity disorder. My life can be a huge mess sometimes, specially when I am stressed, but I have learned some tricks to keep myself into check. I do have relapses but I have learned to keep it at a minimum. I will share those tricks with you. As an adult living with ADHD I often experience the following symptoms:

  1. I am often fidgety and find myself to be impatient and being a Type A person. 
  2. I often end the person’s sentences, or interrupt in the middle.
  3. Impulsiveness
  4. Poor planning
  5. Being incoherence when writing even though I may have great ideas.
  6. Problem prioritizing
  7. Extreme emotions
  8. Lose or misplace items.
  9. Being forgetful all the time. 
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    My beautiful lovelies! My life has not been easy living with ADHD as I also have to deal with generalized anxiety disorder. These two mutually connected issues have affected my life, career, finances, and relationships. People living with ADHD often lives with co-occuring  mental health disorders, such as anxiety disorders, depression, mood disorders. For the longest time I was afraid of addressing the elephant in the room and it affect my mind. However, once I have learned to ask for help I have learned through trials and errors to keep myself from getting sidetracked.

    Interaction with Mental Awareness

    My dear lovelies! Interactions have not only helped me from getting sidetracked but have also helped me with my relationships. As I mentioned earlier, during meetings I often find myself doodling and loosing focus. Hence, instead of shying away, I ask questions not only to clarify but also reassure my focus and attention. I try to take deep breath to bring be back to the present and became aware of social cues. As a result, when having a conversation I repeat the statement made by my friends and loved ones so that I can ensure that I have paid attention to the conversation but also let the other person know that I have listened.

    Writing Down Everything

    One thing I have have learned that because of my ADHD, if I don’t write down everything I often get distracted and my mind will just forget it. I am talking about meetings, deadlines, paying bills, and organizing my finances. I have a task list for work and personal life. I have found that very helpful in keeping me on track. Staying on top of things don’t come easily to me. Hence, I have learned to deal with it my writing it down. Not only have I found it helpful, it has also been a crucial vehicle to help me have some control in my life. It has always been heard for me to stay focused and daily task list along with Google calendar have helped me deal with that. Moreover, physically writing things down makes me take responsibility for that action and help me stay organized. You can find the template that I use to keep me on track to prioritize, have compassion and even follow a routine that works for me. Even when I go on vacation I have a list of things I need to accomplish and have a more complete and satisfying experience. You can buy the template below for $0.50.

    Automatically Put Marketing Emails in Spam Folder

    My lovelies! As I have mentioned before, not only I easily get sidetracked, and also have impulse issues. This had put me in financial trouble easily, such as spending outside my means. I tend to go on shopping spree when under stress and forget to think about the consequences. Hence, I have set up to automatically unsubscribe from retail and marketing emails and send them to the spam folder. This way I am already eliminating the temptation. It is like removing the small sub stories from the bottom of the news so that I don’t get sidetracked. Furthermore, meditation has allowed me to often take a deep breath before every action to bring be back to the present and keep my impulse under control.

    Labels and Organization

    As part of my ADHD I tend to forget things easily and get cluttered mentality and physically. Heck, I will forget my head if it was not attached to my body. As a result, I keep everything labeled and organized, not because I have obsessive compulsive disorder, but also to ensure that I always know where things are. Otherwise, it piles up and let things get lost in the clutter. Even the apps my phone are in labeled folders so that I can easily find them. 

    Don’t Leave Anything for Tomorrow

    My lovelies! This is a great skills to have because tomorrow is the future and it’s uncertain. Hence, I try not to leave anything for tomorrow. If I have to take care of something. whether paying bills but keep things in place right away. If I leave anything for tomorrow, I’ll either forget about or deal with aggravated symptoms and anxiety due to procrastination.

    Training My Brain 🧠 

    Doing mind exercises, such a soduku, mind games, puzzles, word games, and cross words puzzle have not only train my mind to stay focused but also keep my brain sharp. Through this exercises, I keep the synapses in my brain keep fired up and keep my brain sharp. Just as our bodies need exercise 💪 to keep them lubricated, the brain/mind exercises keep my mind sharp.

    My dear lovelies! These seven things not only have made easy for me not to get sidetracked but also control my impulses and stay organized. If you think you have the symptoms of ADHD don’t diagnose it yourself but let a trained professional help you diagnose it. There are things from the list that may be helpful and some may not work. You have to find what works for you. I have learned the above skills by admitting that I need help and then seek help through trained professional and through family and social support. If you are honest with yourself and your loved ones then you are already in the right track.

    My dear lovelies! I would love to hear about your experience and what has/hasn’t worked for you. We are all unique individuals and admitting and being compassionate with ourselves will help us get the support we need. I hope you enjoyed reading this and much as I have enjoyed writing it.

     

COVID-19 and Children

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Hi there my beautiful lovelies! I hope you all are doing well and staying safe. As a public health person, I constantly try my best to keep me updated about the latest research and findings in public health. That’s why when I saw the latest article by researchers at Massachusetts General Hospital on COVID-19 and children, I was really concerned.

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The article, “Pediatric SARS-CoV-2: Clinical Presentation, Infectivity, and Immune Responses” has been published in the Journal of Pediatrics. The study looked at 192 children between the age of 0 to 22, with an average age of 10.2 years. This is the most comprehensive study of COVID-19 pediatric patients to date.  In this study, 49 children tested positive for COVID-19, and an additional 18 children had late-onset, COVID-19-related illness. The infected children were shown to have a significantly higher level of virus in their airways than hospitalized adults in ICUs for COVID-19 treatment, according to Harvard-affiliated Massachusetts General Hospital (MGH) and Mass General Hospital for Children (MGHfC).

Transmissibility or risk of contagion is greater with a high viral load. And even when children exhibit symptoms typical of COVID-19, like fever, runny nose and cough, they often overlap with common childhood illnesses, including influenza and the common cold. One of the interesting finding from the study is that half of the children with COVID did not have fever. Hence, contact less temperature check as a mean of screening children in school may not be effective.

According to the lead author of the study:

“… the viral loads of these hospitalized patients are significantly lower than a ‘healthy child’ who is walking around with a high SARS-CoV-2 viral load.”

My dear lovelies, the reason I am mentioning this study is due the current debate about the reopening of schools, daycare centers and other locations with a high density of children and close interaction with teachers and staff members. According to Alessio Fasano, director of the Mucosal Immunology and Biology Research Center at MGH and senior author of the manuscript. “During this COVID-19 pandemic, we have mainly screened symptomatic subjects, so we have reached the erroneous conclusion that the vast majority of people infected are adults. However, our results show that kids are not protected against this virus. We should not discount children as potential spreaders for this virus.”

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Children has higher level of viral load, meaning they are more contagious, regardless of their susceptibility to developing COVID-19 infection. According to Harvard Medical School, As MGHfC pediatricians, both Yonker and Fasano are constantly getting questions from parents about the safe return of their children to school and daycare. They agree that the most critical question is what steps the schools will implement “to keep the kids, teachers, and personnel safe.” Recommendations from their study, which includes 30 co-authors from MGHfC, MGH, HMS, Massachusetts Institute of Technology, Brigham and Women’s Hospital and Harvard T.H. Chan School of Public Health, include not relying on body temperature or symptom monitoring to identify SARS-CoV-2 infection in the school setting.

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Additionally, the researchers emphasized the relevance of infection control measures, including social distancing, universal mask use (when implementable), effective hand-washing protocols and a combination of remote and in-person learning. They consider routine and continued screening of all students for COVID infection with timely reporting of the results an imperative part of a safe return-to-school policy.

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As we debate about school reopening, our leaders should take this study into consideration. This is the most comprehensive study to date. We should all question our state representatives and leaders. Our children are not immune from coronavirus. Just today a six year old child has become the youngest victim of COVID in Florida. Let’s not put any more children and educators’ lives at risk. I urge you to demand your lawmakers to do the right thing. Let do this for the children who don’t have a voice of their own.

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Pandemic

Hi there my beautiful lovelies! Hope you all are doing well and staying safe. According to Johns Hopkins University as of yesterday, more then 5.3 million Americans have been infected with coronavirus and over 170,000 people have died from the virus. The average rage of new infection in the United States is 50,000 new cases per day. We are the only affluent nation in the wold with the worse possible outcome of the virus.

Today I want to share with you a poem by beautiful little sister, Sarnina. She is straight forward and doesn’t hesitate to speak her mind. Please give her the same support that you have given me. It’s my utmost privilege to introduce my best friend and my sister, Sarnina.

 

Pandemic

By Sarnina Khan

Looking out the window, I wonder,
What has happened here,
Instead of enjoying the sunshine,
We are living in fear.

We are losing people, near and far,
From an invisible enemy we can’t fight.
Yet, the people we count on the most,
Are ignoring what is safe and right.

The disease took the lives of many,
And left families in pain and sorrow,
People are struggling for essentials things,
They need to survive till tomorrow.

One good thing that came from this,
Spending family time together.
It also brought out the kindness,
Of humanity and care for each other.

So, I ask you to look in your heart,
And do what’s in your hand.
By wearing masks and avoid social gathering,
Against COVID-19 take your stand.

My dear lovelies! Please stay safe and I know together will overcome these tough times, because together we can do and overcome anything.

In the meantime don’t forget to checkout my Facebook PageYouTube channel, and bloglovin page, My Amazon recommendations. Please follow me.

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Intention to Gratitude – Meditation for Compassion

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Hi there my beautiful lovelies! Hope you all are doing well and staying safe. Today I will share with you about setting intention to gratitude. Sankalpas, as intentions are known in yoga, are your heartfelt, intuitively sensed attitudes that unfold within you over time. They are powerful internal agreements that you make with yourself and then express through your actions, whether it’s in your relationships, at work, or on your yoga mat or meditation cushion. Hence, I have compiled a video of guided meditation with the voice of Sean Fargo of mindfulnessexercise.com.

The things for which we are grateful are vast. From lessons to people to the raw nature of the breath itself, we have much to be grateful for. This guided mindfulness meditation by Sean Fargo is an invitation to set intentions for living a full day with gratitude.

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Through this meditation, we are guided to consider all the ways we can feel into our capacity for gratitude and how we might express it. Simply by setting the intention to be grateful, we will likely begin to see shifts in our experience, or at the very least, in our perception of our experience. Gratitude fills us with a sense of lightness and love, aligning us with the heart center at the core of our being. This is turn, will allow us to appreciate not only climbs but the journey itself.

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We can set multiple intentions of gratitude, but we can also begin with something simple:

I will welcome this day with my open and grateful heart.

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At any moment in the day, we can tune into the heart center to explore our present level of awareness. My grandfather used to always tell me that whenever I am in any dilemma to dig into the depth of my heart, because I will be able to hear God. I have always taken his words to my heart. Following those words have kept me going in life without regrets. I learned to be grateful.  In each moment, we can ask ourselves: what is within me that I must be grateful for? What can I appreciate about the natural world around me? What lessons have I learned today that will fuel my growth?

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Regardless of whether we perceive the day to be ‘good’ or ‘bad,’ we can expand our field of vision by opening to our experience with a compassionate heart. The gate to human well-being and transformation swings open when we practice living with a grateful.

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heart. When we find gratitude, we find freedom and love. This teaching and meditation invites you to gratitude. I hope it allows you to appreciate yourself and the contribution you have towards your journey. I will say the same thing that my grandpa always told me, when in doubt, just listened deep into your heart. There you will find your conscious, your guardian angel, God.

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My dear lovelies! Please stay safe and I know together will overcome these tough times, because we are the people of the United States of America. United we can do and overcome anything.

In the meantime don’t forget to checkout my Facebook PageYouTube channel, and bloglovin page, My Amazon recommendations. Please follow me.

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COVID-19 Update 

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Hi there my beautiful lovelies! Hope you all are doing well and staying safe. Today I will give a short update on the COVID-19 pandemic. According to the Johns Hopkins’s University, 19.5 million people has been infected with this corona virus globally, of whom 723,693 have succumbed to the virus.

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In the United States alone, close to 5 million people have been infected with COVID-19, and over 160,000 people has died. There are people who question mask use and its efficacy, but the science is clear. Mask will protect you and your loved ones from contracting and dying from COVID-19. It is the seat-belt of your life.

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New projection data suggest that as much as 300,000 people will die from COVID-19 by the end of the year. Imagine this, those 300,000 are someone wives, husbands, partners, siblings, children, parents, grandparents, grandchildren. Imagine your loved ones among those. I know it is extremely hard to imagine. Even has a public health professional it is hard for me to think that way.

However, my dear lovelies! This can happen and has happened to me. Not too long ago, my aunt was diagnosed with COVID-19, along with my pregnant cousins, my toddler niece. Those my cousins, and niece has been lucky to only have minor symptoms, my aunt with many pre-existing conditions, landed in the ICU. Now imagine, you are suffering from COVID-19, unable to breath and all hospitals are rejecting to admit you. This is exactly what’s happening in Bangladesh. People are being turned away because of the fear of transmission of the virus and left to die without treatment. Only the privileged few get the treatment because they have the political and economical power. How do I know? I have family members in Bangladesh, both in privileged and unprivileged category. My aunt was among those privileged who got added to ICU and put on ventilator for two months. She survived and is very weak, dependent on oxygen for breathing.

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My dear lovelies! New studies have shown that if we all just wear our mask, we can save 70,000 people from dying from COVID-19. Yes, I am saying 70,000 people. That’s 70,000 parents, children, siblings, grandparents, grandchildren, spouses, partner, loved ones. If you had the power of saying 70,000 lives wouldn’t you do that? We all have our freedom, but freedom that lead to the mass death of people is not freedom, it’s negligence. If we all just use our will power, to accept the situation and follow the public health measures to protect and save lives.

I will end with one thing. Please wear mask and social distance. COVID-19 is not being over-exaggerated for political reason, or due to increased testing. These are actual numbers, because the number of hospitalizations has increased and number of death has increased. You have the power to save 70,000 lives. Just as you wear your seat-belt every time you drive, wear mask. You have freedom to run around naked, but will you do it? There is some basic common sense. If you are doing everything on your power to protect you and your loved ones, just stay away from those who refuse to do the same. You have the power. Please wear mask, social distance, wash your hands often, do not touch your face. I pray everyday that we overcome this pandemic soon, and we all are safe and healthy.

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Thank you

 

Do This Every Day for a Zenful Life

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Hi there my lovelies! Hope you all are doing well and staying safe. Have stopped during your day just to take in your surrounding? It might sound crazy but in our daily machine-like lives, we spend majority of the time running and working like bunch of machines set out everyday to complete day-to-day jobs. However, if we just take a moment to just take in our surrounding, we can all create fulfilling lives for ours. My friends! We just need to do one thing everyday to leave a healthier life: breathe.

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I have mentioned in my previous post, how deep breathing helped me acknowledge my anxiety and let me become more relaxed and grounded. Breathing is a very powerful mechanism that will help us find zen in our life. So, let us all take the initiative to give ourselves room to breathe, take deep breathe every day. Take your time just to take deep breathe during each of the following situation:

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  1. When you wake up in the morning. It will kick start your day fresh and ready to thrive.
  2. When you are tensed take a deep breathe. It will relax you.
  3. When you are moving too fast and unable to focus, breathe. It will bring you back to the present.
  4. When you are angry, take a deep breathe. It will help you become grounded and prevent you from anything that you will regret later.
  5. When you are with your loved ones, take a deep breathe. I will help you take in the moment and capture it in our heart.

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My dear lovelies! Life is fleeting by fast. Let us all take deep moments to capture the various moments in life. After all, moments don’t last long.

I would love to hear your daily ritual to find zen in your life. What works for you or doesn’t work for you? Please share.

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Anxiety: The Demon Inside

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Hi there my beautiful lovelies! Hope you all are doing well and staying safe. The COVID-19 pandemic has allowed me to reflect on my life and helped me to become more grounded. However, I have not been like this all my life. It took some long self-reflection and perspective change to bring me to this point. Today, I will share with about the little demon inside of me and how I finally defeated it.

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If you remember, I have always mentioned my struggle with anxiety without elaborating much on the topic. However, thanks to your support I have now learned to finally stare straight at the demon and move on. I have been fighting with anxiety since I can remember; whether worrying about the worst possible outcome each time my parents went out and was running late; or having panic attacks before every midterms and finals. However, I couldn’t talk to anyone about my feeling because I grew up in a culture where mental health is a stigma. In that culture you are either insane or sane, and there are no grey areas. I was always told that I was in control of my mind and there was no such thing as depression or anxiety because we can just control them at our wills and those only exist because doctors can make money.

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With such beliefs being pushed around me, I always felt trapped inside. It felt like an elephant was sitting on my chest all the time. I could not breath. Since I could remember, I was always very skinny and prone to sickness, and was a complete introvert. It was a big struggle for me to open up to people. Little that I knew at that time that my constant sickness was a manifestation of my mental health image-20150609-10747-18vzvsiissues, which has increased my cortisol level. As a kid, I always spent my days in my own world, afraid of self-expression and opening up. I wanted to be and made myself invisible.

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In high school, I made friends but there has always been a part of me who kept to herself and kept everything bottled up. I could not figure out why I was so prone to panic attacks. I always thought of myself as a fizzy drink inside a tightly closed bottle, which has been shaken to the point that it will burst out at any moment. I was a prisoner inside my own self.

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My dear lovelies! I grew up with the thinking that everything wrong within me was my own fault. I was too stupid and cowardly to conquer whatever was going on inside. I  was trapped and was going through a period of learned helplessness, unable to find a way out and feeling trapped in my misery. It was not until my twenties when I realized how trapped I was. It was during that time, I found my answer. I was in clinical research and found out about this study helping healthcare workers, such as nurses and clinical staffs to deal with stress.

My boss was the principle investigator and asked me to join the class without enrolling as a participant. I couldn’t officially join the study, since it would been a conflict of interest and investigator bias. I just attended class every morning. It was during one of those classes that I realized how much trapped I really was inside. During one of the sessions, we were told to close our eyes, do some guided meditations, and then let our hand draw whatever it wants with our eyes closed and mind open. Consequently, that exercise opened up our right side of the brain, the more free and creative side. To be honest, I didn’t realized before this, how much I have imprisoned my right brain. We as our rational self always tend to use our left brain, which is responsible for logic, and rationality.

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My dear lovelies! It is thought that people prefer one type of thinking over the other. For example, a person who is “left-brained” is thought to be more logical, analytical, and objective. A person who is “right-brained” is said to be more intuitive, creative, emotional, thoughtful, and subjective. My upbringing and childhood made me a complete left-brained person. It was during that guided session that I was able to bring out my right-brain from hiding. What my drawing that day showed me was eye-opening and it changed the trajectory of my life. When I opened my eyes, I saw a drawing of a girl wearing straitjackets – unable to free herself and fly. The girl had her mouth stitched shut, her eyes shut closed and she was inside a cage. When I was told to talk about my painting, I became very emotional and couldn’t stop but cry. It was the group support I received that day that opened me to a new possibility.

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It was for the first time I realized that what I was going through doesn’t need to be locked up inside. I could for the first start looking at it from a nonjudgmental way through the support of my peers. I was ready to begin my journey towards mindful living. Even though those sessions taught me to become more aware of myself, there was still a part of me who wanted to be locked out. The reasoning behind this was my long term belief that change is bad and hard, and keeping myself locked up would protect me from the harsh world. It was five to six more years before I learned to be nonjudgmental. What changed at that time was my six weeks of mindfulness meditation course.  I signed up for the course because I wanted to help out sick patients and their families. Little that I knew that it will help me so much instead.

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What I have learned during those six weeks freed me completely. I learned to use my right brain more often and be present more in the moment. I started to enjoy not only my climbs but the who journey towards that climb. I was more appreciative of myself. Before, every hard conversation, I learned to take a deep breath to center myself. My heart started to feel lighter. I was more aware of myself, and I started to respect the person I saw in the mirror.

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My dear lovelies! My life has not been always a smooth sailing since the six week course. I became caught up in life. The loss of several of my loved ones to cancer made me more anxious. I started to feel trapped again. I became, irritable, and moody. It was hard for my family to have nice conversation with me. I was slowly drifting away into the sea of misery and anxiety. I became more hopeless and judgmental about myself. I was no longer happy with the person I saw in the mirror. I started to lose everything. It was during that time I have started to take out my frustration through shopping, and before I knew it, I have racked up a hefty credit card balance, it was at that time my mom sat me down and told me to get some help. My sister was very open and supportive. It was their supports that allowed me to get some help. It was 3 years ago, when I decided to see a counselor and then go on FMLA (Family Medical Leave Act) just to reflect on my life. It was then I decided to take the next step in my life, I left my work, where I worked for over 10 years. I was not happy with the person that I was becoming while I was in my third position in that company during that time. I started a new position outside for the first time in 10 plus years.

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My lovelies! I cannot emphasize the value of support when it comes to dealing with anxiety and depression. It was in new position, where I found so much nurturing and support from my team. Before, I knew it, I gained 20 pounds in weight, and was trying to loose some in the process. It took a year more before I felt like myself again.

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It was not until last year when I started to become overpowered by the demon again. Last year, I started a new job and was having a hard time to adjust. Before I could begin to settle down both my parents and I were in horrible car accidents weeks apart. I ended up taking a short-term disability as I recovered. I was also put on anti-anxiety medication. My beautiful lovelies, before I knew it, we were bombarded by the COVID-19 pandemic. During the same time, my mom became extremely sick with lingering pneumonia, and worsening lung damage. I was devastated-. However, I knew what to do, my daily deep breathing and became more aware of myself.

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You see my lovelies! My journey with generalized anxiety syndrome has been a long one with lots of ups and downs, but it has taught me how transient life is.  What the unpredictability of the current situation taught me is that life is too short to worry about every small thing in life. If we get too caught up with what could have been and could be, we will miss out on what is out there. My journey has taught me to take a deep breath every now and then and take in the good surrounding me. I paint more and meditate. Even though I am more sleepless than ever but I am not tired. I am aware of my surroundings. I am learning every day. I may not have complete control of stress and anxiety, but at least I know to stop and tell myself “relax a little”.

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I hope you enjoyed reading this post as much as I had writing it. My dear lovelies! Believe it or not, it is your support and my family and friends that have kept me going. Now that I am back to blogging regularly, I can pour myself in the process. My family and you keep me grounded. If I have not said this before, I am saying it now, “Thank you my beautiful lovelies. Thank you for your constant support”. I would love to hear from you and what, if any, mental health symptoms have you experienced and you are dealing/dealt with it.

social-anxiety-disorder-causes-3024749-5c3b8f7bc9e77c0001bffa28

In the meantime don’t forget to checkout my Facebook PageYouTube channel, and bloglovin page, My Amazon recommendations. Please follow me.

————————Happy Reading ———————————–

 

 

 

 

Reduce Stress Through These Simple Steps

2017-04-20_mindfulness21492704964

Hi there my beautiful lovelies! Hope you all are doing well and staying safe. As promised I will share with you today some simple steps to reduce stress. One thing for sure, the current pandemic and brought out stresses in our lives that we never thought existed. It is also put havoc on our body and digestion. Read the entire blog and I have a bonus for you at the end. Don’t scroll down….

mindfulness

Stress…what do we mean when to talk about stress?How do we describe stress. It’s our body’s fight or flight response. National Institution of Mental Health (NIMH) defines stress as the following:

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“Stress can be defined as the brain’s response to any demand. Many things can trigger this response, including change. Changes can be positive or negative, as well as real or perceived. They may be recurring, short-term, or long-term and may include things like commuting to and from school or work every day, traveling for a yearly vacation, or moving to another home. Changes can be mild and relatively harmless, such as winning a race, watching a scary movie, or riding a rollercoaster. Some changes are major, such as marriage or divorce, serious illness, or a car accident. Other changes are extreme, such as exposure to violence, and can lead to traumatic stress reactions.”

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Nevertheless, our exposure to stress might be it can have a big toll on our health, hence my today’s blog. I, like many of us have dealt with stress to the point that I always had palpitation, high heart rate (higher than my usual benign high heart rate), insomnia, and anxiety. However, all that changed when I decided to take the 8 week Mindful Based Stress Reduction class Dr. Gina L Sager. She is a retired board-certified general surgeon, named one of Baltimore’s Top Docs in October 2000. Gina taught us to be aware of the present and be in the moment. I am currently in the 7th week of the class and I have so much difference in the class. You can talk her class in Town for $500 or simply her CDs 10% of the proceed of which will go to HopeWell Cancer Support. I use her Yoga Nidra, a deed relaxing guided meditation CD every night help me fall asleep along with Melatonin. I have to say that has been a lifesaver for me. I also use her guided Sitting meditation CD during my one hour subway commute to work everyday that help feel focused and ready to take on the day with all my attention even with my ADD personality.

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During one my long morning commute to work in the past, a lady tapped my shoulder while I was on my meditation mode, and gave a local Washington Post Express newspaper pointing to a particular newspaper article, and saying “this is you”. What was interesting was that she observed it right. The lady in far left was like me. This is what I do everyday. So I am not alone. The article provided the following mindful commuting tips: 1) Focus on your surroundings: Focus you attention from when you will get to you destination to what you notice via your senses, like the sounds, the feel of you feet touching the ground, or places of your body that feel tense. 2) Focus on your breath: If you’re not riding a bike or driving take five slow, deep breaths, then return to normal breathing but try to notice each breath and the space between breaths. 3) Refuse your thoughts: you red lights or stops on a train or bus as a reminder notice whether you’re lost in though. Then refocus on your breathing or your senses.

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There are some great free apps with guided meditation. The one that I love that most is Calm. It’s free in both Google Play. This app can help you meditate, sleep, relax, focus and much more. Don’t let stress take over your health and life. Let’s start by focusing on the moment and being aware of the present. However, in on order to conquer stress to we have to be aware of our feeling.

Now I will share with a bonus video that I have created to help reduce step. Just follow this guided meditation everyday and improve your mental awareness and health, and reduce stress and anxiety in your life.

Please come back tomorrow to learn more about my short 7 days workout challenge toward a flatter stomach and healthier me. Also I will add a separate post on mindful eating (remember the side effect of eating fast?). Until next time, I leave you with the following quotes from Jerry Spinelli,

“Live Yesterday.
Not Yesterday.
Not tomorrow.
Just today.
Inhabit your moments.
Don’t rent them out to tomorrow.”
 

Hope you enjoyed my post as much I enjoyed writing it. What do you do to reduce stress. Did you find my video helpful. What more would you want do see. Please leave your comments.

In the meantime don’t forget to checkout my Facebook Page, YouTube channel, and bloglovin page, My Amazon recommendations. Please follow me.

————————Happy Reading ———————————–

My Ultimate Fight Against Bloating and Water Retention:

Hi there my lovelies! Hope you all are doing well and staying safe. Have started various diets and workout challenges just to stop and give up in the middle? Then you are not alone. I have probably now gone through several of this ‘so called’ diets and workouts just to give after few days.

maxresdefault

Before I talk about any workout and diet let me first give you a short background about my heath. I suffer from severe chronic pains, and being in few car accidents and a nasty fall aggravated such pains. Additionally, several gastrointestinal issues has not only restricted the diets I could get into, but also cause horrible bloating and water retention. After every meal, small or big, my stomach would bloat so much that I would look as if in my third trimester. I call is my gas baby, because that’s exactly what it is. It happens when large amounts of air or gas build up in the gastrointestinal tract. Eating is a common cause of bloating because when the body digests food, it produces gas. People also swallow air when eating or drinking, which then enters the gastrointestinal tract.

bloat2

As a public health and data driven person, I needed to find out what are the real culprit behind bloating and what happens if I eliminate one by one. So begins my search. Bloating can be caused by several culprits/

Common triggers of bloating:

  1. Stress
  2. Fizzy drinks
  3. Diet
  4. Lack of exercise
  5. Eating too quickly
  6. Dysbiosis
  7. IBS
  8. Food intolerances

38248b547214d7dae4431cc8fc53aecf

Stress: In order to address stress, I started relying a lot on Mindfulness Based Meditation (Look Out for My Repost Tomorrow). The main goal of mindfulness based meditation is living in the moment. My dear lovelies, if you are a regular to my blog you may already know about my struggle with generalized anxiety symptoms and ADD. I will post detail post about each later. One of my regular regiment for dealing with stress and anxiety is being present in the moment. I actually took part in a stress study, where biofeedback mechanism was used to control stress. It’s then I actually got a measurement of extremely high stress level. That what the beginning of my mindful meditation journey. Through techniques as deep breathing and guided meditation I have learned to control my stress and anxiety. There is a saying:

That’s exactly what I have learned from mindfulness based meditation. Through mindfulness yoga and my trusty guided tai chi app in my Occulus Quest. Do visit my blog tomorrow for more detail information about guided meditation and a bonus video.

stomach-bloating-causes-bloated-fizzy-drinks-soft-carbonated-987490

Frizzy Drinks:Any carbonated drink (yes, even sparking water) can cause bloating. The fizzing bubbles in carbonated drinks are actually gas, which can get trapped in your stomach and make you feel like you’ve been pumped with helium. I have eliminated fizzy drinks from my diet complete. Though I have seen some improvement but I have a long way to go.

bbff1d5c-cf26-4965-8ade-507b055e33b4-GettyImages-1129572695

Diet: Certain food in your diet can increase bloating. Diets such as, beans, lentils, carbonated drinks, onion, cruciferous vegetables (broccoli, cabbage, cauliflower), diary, garlic, apple, wheat, rye, barley (commonly found in cereal), sugar alcohol (found in sugar free gums), and beer. If you have problems with bloating, then chances are that a food on this list is the culprit. That being said, there is no reason to avoid all of these foods, only the ones that cause you problems personally. If you find that a certain food consistently makes you bloated, then simply avoid it. No food is worth suffering for. That being said, don’t stop eating every, but opt for complex carbohydrates, such as quinoa and sweet potato wedges, over cous cous and regular chips. Opt for papaya instead of watermelon and drink nut milk as opposed to cow’s milk.

bicycleabexercise-4b65bd8179db4c56b7faddcbd9a5c130

Lack of Exercise: Gas is a normal part of digestion, but how much you have depends on many variables, including your diet, when and how fast you eat, and the efficiency of your digestive system. One way to ease bloating discomfort is to get moving. Although you might feel like taking a nap after a big meal, walk for 10 to 15 minutes instead. Walking, jogging, calisthenics, and other types of exercise can help stimulate the passage of gas through your digestive tract. Lack of exercise can cause constipation, so you may feel like taking a nap after a large meal but getting in 10-15 mins of exercise can be really beneficial. Whether it’s running or walking, most forms of physical activity will help expel gas that causes pain and get your digestion moving.

eatfast

Eating too quickly: Drinking or eating too quickly increases the amount of air a person swallows, which can lead to more gas building up in the gastrointestinal tract. For people who eat or drink quickly, this may be a cause of bloating; slowing down the rate at which they eat might help to reduce the problem. Hence, I have made it a habit of chewing my food at least 10-20 times before swallowing. Yeah I know, I have taken it from the book of Sheldon Cooper from Big Bang Theory.

439210_1_En_3_Fig2_HTML

Dysbiosis: Dysbiosis means that the ecosystem of microbes living in your gut has become imbalanced or dysfunctional. When dysbiosis occurs and the environment of the gut changes, levels of microbial byproducts such as methane and hydrogen can ramp up. I myself have suffered from dysbiosis, and have been put on antibiotic for that. I really did see an improvement on bloating level. Additionally, I have also found low FOBMAP diet to be very helpful. I will add another post on that diet.

iStock-965547330-e1555431070111

IBS: Uncomfortable and unflattering bloating is one of the main symptoms of irritable bowel syndrome (IBS), along with abdominal pain, gas, diarrhea, and constipation. All of the symptoms are frustrating, but bloating can really make you feel down. IBS is a common disorder that affects the large intestine. Signs and symptoms include cramping, abdominal pain, bloating, gas, and diarrhea or constipation, or both. Some people can control their symptoms by managing diet, lifestyle, and stress. Others will need medication and counseling.

food_allergy_vs_intolerance_Most_Common

Food Intolerance: A food intolerance, or a food sensitivity occurs when a person has difficulty digesting a particular food. This can lead to symptoms such as intestinal gas, abdominal pain or diarrhea. Food intolerance involve the digestive system. Food allergies involve the immune system. With a food allergy, even a microscopic amount of the food has the potential to lead to a serious or life-threatening reaction called anaphylaxis. Whether you have lactose intolerance, gluten intolerance, or even sucrose intolerance, it will effect your digestion. Talk to your physician or gastroenterologist you have any symptoms after eating certain food. I would suggest keeping a food diary and noting symptoms after each food.

My dear lovelies! I hope you enjoyed reading this post as much as I enjoyed reading this post.  I wanted to share with you things I have gone through and learned from my experience. Hope this post allows you have to move towards a more healthy and less gassy journey.

In the meantime don’t forget to checkout my Facebook PageYouTube channel, and bloglovin page, My Amazon recommendations. Please follow me.

————————Happy Reading ———————————–

 

 

 

 

10% Off with Code CJ10! Abba Patio Provide You High Quality Outdoor Products! Free US Shipping!

Hi there my lovelies! Hope you all are doing well and staying safe. Have started various diets and workout challenges just to stop and give up in the middle? Then you are not alone. I have probably now gone through several of this ‘so called’ diets and workouts just to give after few days.

maxresdefault

Before I talk about any workout and diet let me first give you a short background about my heath. I suffer from severe chronic pains, and being in few car accidents and a nasty fall aggravated such pains. Additionally, several gastrointestinal issues has not only restricted the diets I could get into, but also cause horrible bloating and water retention. After every meal, small or big, my stomach would bloat so much that I would look as if in my third trimester. I call is my gas baby, because that’s exactly what it is. It happens when large amounts of air or gas build up in the gastrointestinal tract. Eating is a common cause of bloating because when the body digests food, it produces gas. People also swallow air when eating or drinking, which then enters the gastrointestinal tract.

bloat2

As a public health and data driven person, I needed to find out what are the real culprit behind bloating and what happens if I eliminate one by one. So begins my search. Bloating can be caused by several culprits/

Common triggers of bloating:

  1. Stress
  2. Fizzy drinks
  3. Diet
  4. Lack of exercise
  5. Eating too quickly
  6. Dysbiosis
  7. IBS
  8. Food intolerances

38248b547214d7dae4431cc8fc53aecf

Stress: In order to address stress, I started relying a lot on Mindfulness Based Meditation (Look Out for My Repost Tomorrow). The main goal of mindfulness based meditation is living in the moment. My dear lovelies, if you are a regular to my blog you may already know about my struggle with generalized anxiety symptoms and ADD. I will post detail post about each later. One of my regular regiment for dealing with stress and anxiety is being present in the moment. I actually took part in a stress study, where biofeedback mechanism was used to control stress. It’s then I actually got a measurement of extremely high stress level. That what the beginning of my mindful meditation journey. Through techniques as deep breathing and guided meditation I have learned to control my stress and anxiety. There is a saying:

That’s exactly what I have learned from mindfulness based meditation. Through mindfulness yoga and my trusty guided tai chi app in my Occulus Quest. Do visit my blog tomorrow for more detail information about guided meditation and a bonus video.

stomach-bloating-causes-bloated-fizzy-drinks-soft-carbonated-987490

Frizzy Drinks:Any carbonated drink (yes, even sparking water) can cause bloating. The fizzing bubbles in carbonated drinks are actually gas, which can get trapped in your stomach and make you feel like you’ve been pumped with helium. I have eliminated fizzy drinks from my diet complete. Though I have seen some improvement but I have a long way to go.

bbff1d5c-cf26-4965-8ade-507b055e33b4-GettyImages-1129572695

Diet: Certain food in your diet can increase bloating. Diets such as, beans, lentils, carbonated drinks, onion, cruciferous vegetables (broccoli, cabbage, cauliflower), diary, garlic, apple, wheat, rye, barley (commonly found in cereal), sugar alcohol (found in sugar free gums), and beer. If you have problems with bloating, then chances are that a food on this list is the culprit. That being said, there is no reason to avoid all of these foods, only the ones that cause you problems personally. If you find that a certain food consistently makes you bloated, then simply avoid it. No food is worth suffering for. That being said, don’t stop eating every, but opt for complex carbohydrates, such as quinoa and sweet potato wedges, over cous cous and regular chips. Opt for papaya instead of watermelon and drink nut milk as opposed to cow’s milk.

bicycleabexercise-4b65bd8179db4c56b7faddcbd9a5c130

Lack of Exercise: Gas is a normal part of digestion, but how much you have depends on many variables, including your diet, when and how fast you eat, and the efficiency of your digestive system. One way to ease bloating discomfort is to get moving. Although you might feel like taking a nap after a big meal, walk for 10 to 15 minutes instead. Walking, jogging, calisthenics, and other types of exercise can help stimulate the passage of gas through your digestive tract. Lack of exercise can cause constipation, so you may feel like taking a nap after a large meal but getting in 10-15 mins of exercise can be really beneficial. Whether it’s running or walking, most forms of physical activity will help expel gas that causes pain and get your digestion moving.

eatfast

Eating too quickly: Drinking or eating too quickly increases the amount of air a person swallows, which can lead to more gas building up in the gastrointestinal tract. For people who eat or drink quickly, this may be a cause of bloating; slowing down the rate at which they eat might help to reduce the problem. Hence, I have made it a habit of chewing my food at least 10-20 times before swallowing. Yeah I know, I have taken it from the book of Sheldon Cooper from Big Bang Theory.

439210_1_En_3_Fig2_HTML

Dysbiosis: Dysbiosis means that the ecosystem of microbes living in your gut has become imbalanced or dysfunctional. When dysbiosis occurs and the environment of the gut changes, levels of microbial byproducts such as methane and hydrogen can ramp up. I myself have suffered from dysbiosis, and have been put on antibiotic for that. I really did see an improvement on bloating level. Additionally, I have also found low FOBMAP diet to be very helpful. I will add another post on that diet.

iStock-965547330-e1555431070111

IBS: Uncomfortable and unflattering bloating is one of the main symptoms of irritable bowel syndrome (IBS), along with abdominal pain, gas, diarrhea, and constipation. All of the symptoms are frustrating, but bloating can really make you feel down. IBS is a common disorder that affects the large intestine. Signs and symptoms include cramping, abdominal pain, bloating, gas, and diarrhea or constipation, or both. Some people can control their symptoms by managing diet, lifestyle, and stress. Others will need medication and counseling.

food_allergy_vs_intolerance_Most_Common

Food Intolerance: A food intolerance, or a food sensitivity occurs when a person has difficulty digesting a particular food. This can lead to symptoms such as intestinal gas, abdominal pain or diarrhea. Food intolerance involve the digestive system. Food allergies involve the immune system. With a food allergy, even a microscopic amount of the food has the potential to lead to a serious or life-threatening reaction called anaphylaxis. Whether you have lactose intolerance, gluten intolerance, or even sucrose intolerance, it will effect your digestion. Talk to your physician or gastroenterologist you have any symptoms after eating certain food. I would suggest keeping a food diary and noting symptoms after each food.

My dear lovelies! I hope you enjoyed reading this post as much as I enjoyed reading this post.  I wanted to share with you things I have gone through and learned from my experience. Hope this post allows you have to move towards a more healthy and less gassy journey.

In the meantime don’t forget to checkout my Facebook PageYouTube channel, and bloglovin page, My Amazon recommendations. Please follow me.

————————Happy Reading ———————————–

 

 

 

 

10% Off with Code CJ10! Abba Patio Provide You High Quality Outdoor Products! Free US Shipping!

 

 

Flu Why Thy Make Me So Miserable!

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Hi there my loveliness! Unlike me, hope you are doing well and did not fall into the trap the miserable flu. According to Center’s for Disease Control (CDC), this year’s flu is worse than any since any since the 2009 swine flu epidemic and is getting worse. Most people with the flu this season are infected with the H3N2 virus, one of the most severe — and deadly — strains of the seasonal flu. If you catch, you are miserable. Some of the common flu symptoms are:

  • Muscle or joint aches
  • Pain and tiredness around your eyes
  • A warm flashed skin,  watery eyes
  • A runny nose or a sore throat
  • Weakness
  • A headache
  • A dry cough

Get immediate medical help if you have any of the following:

  • Trouble breathing or shortness of breath
  • Pain or pressure in your chest or belly
  • Sudden dizziness
  • Confusion
  • Severe vomiting

For children, if they start to get better and suddenly turn for the worse get immediate medical help since that can be a sign of bacterial infection.

This year the flu vaccine is only about 30% effective. However, to me, 30% is better than nothing. Additional, it can lessen the severity of the virus. Also, remember the flu shot does only protect you from the flu shot, it protects immuno-compromised people around you from you.

My lovely friends, I am no way a physician. Hence, take a physician’s advice. However, please follow some good hygiene to keep yourself safe: always wash your hands, eat a lot of vitamin C to boost your immune system.

Have you or your loved ones been attacked by the monster flu recently? How have you dealt with it? I would love to hear from you.

Hope you enjoy this post and as much as I love writing it. Don’t forget to check out my Facebook Page and follow me on Instagram <@allaboutme3181. Are you on <Bloglovin? Let’s add each other. Please follow me and comment below with your information so that I can follow you back.

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Follow my blog on Bloglovin

My Battle with Androgenic Alopecia

Hi there my loveliness! It is so good to come back after sung a long break from blogging. Today, I wanted to share my reason for the break. I was diagnosed with androgenic alopecia. It’s a pattern of hair loss that affects both men and women. In women, the hair becomes thin all over the place, and the hairline does not recede. This condition in women rarely leads to total baldness. Never did I thought that I will have androgenic alopecia.

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Growing up in a society where women’s hair is part of my beauty, sudden loss of hair was a sudden psychological shock to me. I was depressed. I did not want to talk to anyone. I was hiding my head.  I remember taking the above picture reviewing a picture. Even then, I had a head full of hair.

However, suddenly in September last year, I started to lose my hair like crazy. I have my typical hair lose each day but this was drastic. I started photographing it. Within a month I lost two-thirds of my hair. I didn’t know what to do I went to my dermatologist who did a biopsy and diagnosed me with androgenic alopecia. She told me that there is no cure for this disease when using combination treatment, I will get some but not all of my hair back. Typical treatment for this condition include.

rogaine

Rogaine or Minoxidil was approved by US Federal Drug Administration (FDA) for the treatment of androgenic alopecia. The study is currently being marketed over the counter as 2% and 5% solution, with 5% being solution being more effective. Addition, oral treatment such as Finasteride, or Spironolactone are so prescribed along. Finasteride is prescribed only in men because it can produce ambiguous genitalia in a developing male fetus. Since Spironolactone is antiandrogen, it can cause feminization of male fetuses. Hence it should not be taken during pregnancy.

irestore

I was in emotional pain. I was put on Rogaine, antiandrogen, an antifungal shampoo, ketoconazole 2%, which has shown to effectively treat in regrowth hair.  My dear friends, at this point I was desperate to do anything. I was doing research on any treatment. My dermatologist saw how depressed I became. She told me that can lead to more hair loss. She told me I should also look into buying a laser helmet, which has shown to regrow hair by 43%. Based my doctor’s recommendations, I bought irestore. This FDA-cleared, low-level laser therapy is clinically proven way to stimulate hair follicles to grow thicker and fuller hair. It uses clinical-strength laser technology to treat balding, thinning hair and receding hairline. I use it for 25 minutes for every other day.

I am taking hair vitamin with 5000mg everyday. I have been following these treatments regimens for the past four months. I have seen some improvements for sure. However, I still have a long way to go. I still have bald spots that make my heart skins but I am starting to deal with it. I never thought I will have to deal with this before the mid 30s.

My lovely readers! Have any of experienced what I have through known someone. I would love to hear your story and what treatment has worked for you or your friend.

Hope you enjoy this post and as much as I love writing it. Don’t forget to check out my Facebook Page and follow me on Instagram @allaboutme3181. Are you on Bloglovin? Let’s add each other. Please follow me and comment below with your information so that I can follow you back.

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Instagram: @allaboutme3181

Follow my blog on Bloglovin

Spreading Positive Thoughts and Kindness

positive

Hi there my lovelies! Hope you all are having a good Sunday. Today, I want to spread happy thoughts. As I am still in the voyage to find my positive self, while at the same time fighting my mind and soul, I am taking the step to finally persevere. However, while I am going through my journeys of ups and some horrible downs, I cannot stop myself from thinking of other wonderful people out there (some of whom you and I may know) who are going through even harder times than me. Hence, my beautiful readers, let us take a moment to send happy and positive thoughts to everyone who may be going through a hard time right now.

judge

Positive thoughts are not enough; when you go out and meet a stranger please have a smile on your face and show a little empathy and kindness towards that person. My beautiful readers, I always believe that smile and kindness are always contagious. When you perform an act of kindness it warms up your heart and it does the same for those who are witnessing the act. Watching someone perform an act of kindness, creates an act of kindness creates a warm fuzzy feeling in our heart. That fuzzy feeling is known as moral elevation. According to Thomas Jefferson, “When any … act of charity or of gratitude, for instance, is presented either to our sight or imagination, we are deeply impressed with its beauty and feel a strong desire in ourselves of doing charitable and grateful acts also”. Even Huffington Post did an article looking at the science behind the contagiousness of kindness.

kindness

My beautiful readers, take your time to show kindness and let the kindness spread. Let us take the time to spread happy thoughts to everyone, and let us take time show a little compassion. It does not take the time to say “hi and thank you” with a big smile on your face. The act may be small but its impact is enormous. After all, as John Holmes said, “there is no better exercise better for the heart than reaching down and lifting people up”. I took a small step by just holding the hold for someone at the store and smiling and saying thank you for their hard work to the staff member at the mall. The sparkles in their eyes I saw in return is all worth it. I cannot wait to continue my part to spread positivity and kindness. We need it now more than ever.

Hope you enjoy this post and as much as I love writing it. Don’t forget to check out my Facebook Page and follow me on Instagram @allaboutme3181.

———————————–   Happy Reading ———————————-

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Fighting Mind and Soul – Learned Helplessness

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Hi There my lovelies! I hope you are having a wonderful day. It was snowing outside this morning and is frigid outside. Hence, I thought today I briefly speak to you regarding that has really affected me. Thought it is extremely difficult for me I will share my experience with you and I would love to hear your thoughts and how you handle similar situation. The topic of my post is Learned Helplessness.

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Before I can explain what I mean by learned helpless, I want to give a brief history of myself. I have a background in Public Health and Research with minor and graduate courses in behavioral science and Psychology. I have also received training in Mindfulness Meditation. I really believe in living in the moment and the idea of mind over body. I have seen the world in the point of view of glass half full. However, the past year I have been fight the fight of my life with my mind.

adversity-quotes

This is one of the reason I had to take a break from blogging. My beautiful readers, when your constantly in a fight or flight respond you cannot enjoy day-to-day activities. I thought with my mindful based training I can handle it. However, slowly I tachycardia, rapid heart rate, became worse. I also started to have arrhythmias or abnormal heart rhythm. I saw a cardiologist and he didn’t find any underlying heart condition. My migraine symptoms got worse and I started have multiple auras (both visual – blurry vision, and sensory –  tingling in one limb or a feeling of numbness that travels up your arm over 10 to 20 minutes. The sensation can spread to one side of your face and tongue).

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My beautiful readers, the past year has been the worst year of my life and and led to what is known as learned helplessness, a  belief that failure is we can’t change the course of negative event and that failure is inevitable and insurmountable. In my case, the past year I have been living in a very toxic environment, dealing with very hard to deal with people. Being the optimistic person I am, I did not want to give up and thought I would be able to handle the situation. After months, I started to have my symptoms and was unaware of the reason. My years long insomnia that I have learned to control the past 5 to 6 years returned. My family and friends started to notice the change. Towards the end of almost a year I really began to feel burnt out and helpless. I really don’t wish this feeling on anyone.

Finally, after almost a year my family, friends, and physicians have convinced me to seek help. Yes, I have started seeking counseling. I cannot tell you how helpful this has been for me. My beautiful reader. One thing I advice from my own experience, please seek help when your surroundings become overwhelming. Through my work meeting with counselor and my support system, I know that the first step to overcome your stress is to remove your stressor. I have come to terms with my stressor and am working to remove my stressor. Just acknowledging the problem is a great start. My sister is another of my big support system who sat with through many of my meltdowns and showed me that I am not alone. She is my unsung hero. Thanks to the support I’ve received, I am now working hard to remove my stressor.

The year is new and I have a purpose. I am still stressed but I no longer feel helpless. I feel supported. I will be dealing with my extreme stressor but I know that soon it will be over. My beautiful reader, writing to you gives me courage and hope. Every time I read a wonderful blog of yours or share something I love, I feel connected. Thank you for your support and thank you for all the wonderful and thoughtful post of yours. Please keep doing what you do.

Don’t forget to check out my Facebook Page and follow me on Instagram @allaboutme3181.

———————————–   Happy Reading ———————————-

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Being in the Moment

inmoment

Hi there my lovely readers! Happy eve of Christmas Eve to everyone. For those who celebrates Hanukkah, happy eve of the first day of Hanukkah to you all! As you know, the holidays are wonderful time of the years to spend quality time with your family. This is the time when we all come together and enjoy each other’s company and celebrate the magic of togetherness. Life is short and we set aside our differences and embrace each other. However, I want to share some small tips that may help make each small moment more memorable for you. Happy reading!

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Here in the western hemisphere, we are too busy with our everyday life and have very little time to stop and take a deep breath. We always tend to verbally process information in an analytical and sequential way looking first at the pieces then putting them together to get the whole. However, rarely do we take the time to be non-verbal and intuitive, using pictures rather than words. It is in the later part that allows us to be more connected and allow us to experience more.

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Life is literally unfolding in front of us in the present. However, we let it slip away, and allowing time to move past us unseized, and unobserved, while we squander away precious moments of our time worrying about what could have been or what could be. When we are at work we daydream about the dream vacation; on vacation, we worry about work piling on our desk. Most of us do not take part in our thoughts in awareness. Rather, we let our thought control us. As Kabat-Zinn, the founder of mindful-based meditation put it, we need to “rest in stillness—to stop doing and focus on just being”.breath

Mindfulness is living in the moment. It’s a state of openness; an intention on the present. When are mindful you we become an active observer of your thoughts, as they are. You are awakened to your life experience. It is the nonjudgmental awareness of the present, which in turns reduces stress. Studies have shown that mindfulness that led to boosting immune function and chronic pain, lowering blood pressure, and even helping people cope with cancer. Even my colleagues at Children’s National Health have been using this technique to help adolescents with congenital heart disease.

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So why I am talking about mindfulness in the context of holidays? Well, when you are mindful, you are more likely to experience yourself as part of a greater universe, and be right here right now. This keen awareness will allow you to focus on your immediate experience without attaching it to your self-esteem. If can tune out the chaos surrounding you and just tune into your immediate experience. You want to ice skate with your family but don’t know how? Don’t worry about other people starring at your. That’s the first paradox of living in the moment: Thinking too hard about what you’re doing actually makes you do worse. Just loosen up, as no one’s watching you. People are too busy worrying about themselves. There is a term about people like you and me, absolute beginner. Focus less on what’s going on in your mind and more on what’s going on in the room, less on your mental chatter and more on yourself as part of something. Once you do that you will be able to enjoy the experience so much more.

This is living in the moment. You need to start by taking deep breaths. Spiritual teacher Eckhart Tolle says that people can condition themselves to slow down and appreciate the present. It all begins with one question. “Ask yourself, ‘Am I still breathing?’” Tolle says. “You suddenly feel the air flowing into your body and out of your body… At that moment, you’ve entered the state of presence. Even if it’s only five seconds.” Another exercise involves using all your senses when going through usual everyday motions, such as washing your hands, or even eating. Do these things consciously. As Tolle instructed, “When you wash your hands, feel the water. Smell the soap. Becoming acutely conscious of sense perception means looking, hearing, touching. It brings you into the present moment. ”These exercises may take a little effort at first, but Tolle says that they do end up becoming second nature. “The more you bring those moments of presence into your life, the more your old conditioning becomes eroded, gradually,” he says.

I do the same thing when eating. Making time to focus on what and how we eat is the most important step to mindful eating. Set aside time to enjoy your meal. It’s important to eat in a place that allows you to focus on your food. I then acknowledge my food. This acknowledgement is not simply an opportunity to give thanks. It also allows me to disengage from what I was doing and turn my focus to the food and experience before me. As I eat, savor one bite at a time. I feel the texture of the food with my tongue and before I put the food in my mouth I smell it. I try to feel all the favors, and textures through mouth. Eating is a very sensual experience, hence I enjoy the moment. Before finishing my meal,I would take a moment to appreciate the food I’ve just eaten, and recall my dining experience and notice how I feel. Such everyday experience become very satisfying through the mindful experience.

In conclusion, living in the moment will allow you capture the present and not letting precious moment squander away worrying about what could be. Follow the small techniques. So, when you go out today, follow the above breathing technique and just absorb the moment, use your intuitiveness and pictures surroundings instead of just focusing on you and words. Don’t stay too much into your head and be in the moment and let me know how your experience changed as a result. After all, as the Chinese proverb says, “yesterday is history, tomorrow is mystery, and today is a gift. That’s why it’s called a present”. May your holidays be as merry and blessed as ever.

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10 Guilt-free Superfoods for Weight Loss

Hi there! With only 39 days to Christmas and 9 days to Black Friday, I know you may be already thinking about the extra weight that may come with this wonderful season. Yes, I am talking about the elephant in the room, weight gain from the all the festive food of the season. That’s why I want to share with you 10 great guilt-free superfoods that you can actually help you lose weight. These foods, along with exercise, will give you an extra boost to your weight lose plan.

Avocado with leaves

  1. Avocado: It’s prized for its high nutrient value and is added to all sorts of dishes due to its good flavor and rich texture. It is also the main ingredient in guacamole. Avocados are heart healthy, and are very nutritious, containing a wide variety of nutrients, including 20 different vitamins and minerals. They are also very high in potassium, which should support healthy blood pressure levels. Additionally, they tend to be high in fiber, about 7% by weight, which is very high compared to most other foods. Fiber can have various important benefits for weight loss and metabolic health. Numerous studies have found that a predominantly plant-based diet that includes foods such as avocados can help to decrease the risk of obesity, diabetes, heart disease and overall mortality while promoting a healthy complexion and hair, increased energy and overall lower weight. Hence, when you go to your grocery store, grab some avocados.

  1. Almonds: These superfoods are not only packed with protein and skin-boosting vitamin E, they also have high fiber content that stops you feeling hungry. In 2007, researchers at Purdue University also reported that – despite the fact they are relatively high in calories – almonds themselves do not contribute to belly fat. Hence, swap out your usual mid-morning snack for a handful and see if it makes a difference.

  1. Leafy Greens: These vegetables are full of fiber along with vitamins, minerals, and plant-based substances that may help protect you from heart disease, diabetes, and perhaps even cancer. In general, the deeper the green the more nutritional firepower the leaves contain. If you need more incentive to toss bunches of kale, spinach, or lettuce into your grocery cart, a daily serving of leafy green vegetables may lower your risk of type 2 diabetes by 14 percent, according to a recent study in the British Medical Journal. As best put by Glamour Magazine, the quickest way to flatten a stubborn stomach? Include a portion of leafy green vegetables at every meal.

  1. Oats: These superfoods are rich in fiber, so a serving can help you feel full throughout the day. It also contains healthy carbs that boost metabolism and burns fat. So, just add plain oats to vitamin D rich yogurt as part of a low-calorie diet to provide your body with slow-release, natural energy throughout the day, which keeps you feeling fuller for longer and can even lower your cholesterol. As described in Livingstrong, how you serve your oats can have a big impact on their weight-loss benefits. Hence, just stick to flavorings that add nutritional value and promote fat loss, and avoid sugary or fatty toppings (such as maple syrup) that add lots of calories. Boost your oats’ fiber content by adding a handful of berries — raspberries, blackberries, blueberries or strawberries — for only 25 to 40 calories per half-cup.

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  1. Beans: Beans are great source of wonderful nutrients such as proteins and fibers, and are low in calorie. It will it keep you full longer and are full of slow release energy. It’s high protein content will help firm up your muscles and keep you toned. I love having bean salad with sliced avocados to only provide energy all but also aid in weight loss. Swap your burgers for burritos, and your beef chilli for bean chilli.

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  1. Salmon: Salmon have some qualities that can help you lose extra pounds. Its nutrient-dense calories are easy to work into your daily goals, and it’s packed with protein. As an extra benefit, salmon’s omega-3 fatty acids is heart healthy and may help increase weight loss. Moreover, the fish oil you’ll get from eating salmon may boost your weight loss. In one study published in International Journal of Obesity in October 2007, young, overweight men who ate fish or took fish oil supplements lost 2 more pounds over four weeks than participants who did not consume fish.

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  1. Green Tea: Next time you go to Starbucks you may want to swap your regular Frappuccino with Green tea lemonade with honey. Green tea has been found to speed up the metabolism, which can aid the burning of excess fat in the body. It is also loaded with antioxidants and various substances that are beneficial for health. Swap your morning coffee with this superfood to help jump start your weight loss.

coconut-oil

  1. Coconut Oil: Coconut oil is a tropical oil that is made from the dried fruit (nut) of the coconut palm tree. Proponents say that it contains a healthy type of saturated fatty acid (lauric acid) that your body quickly burns for energy. According to Mayo Clinic, few small studies that have looked at coconut oil for weight loss suggest that coconut oil may help reduce waist size, but it doesn’t lead to significant weight loss or improved body mass index (BMI). However, remember this superfood is high in calorie, hence, you should use less.

berries

  1. Berries: Berries are great source of antioxidants that essentially act like little bodyguards protecting cells from damage, which can lead to premature aging and disease. But antioxidants are also linked to weight control. Some exciting new research from the University of Florida found that people who consume more antioxidants weigh less, even when they don’t eat fewer calories. So add of berries to your smoothies or your breakfast oat to boost your weight lose regimen.

quinoa

  1. Quinoa: This superfood is known as a complete grain, combining protein, fiber, B vitamins and complex carbohydrates all in one. Eating grains like quinoa will help to boost your metabolism, and burn belly fat faster. Although there are no human studies looking at the effects of quinoa on weight loss, quinoa contains all the necessary properties that have been linked to weight loss and improved health. Additionally, one animal study, published in Physiology & Behavior, found that mice fed a quinoa extract high in 20-hydroxyecdysone burned more calories throughout the day, and they absorbed less fat from their diets. Hence, try swapping your rice diet with this superfood.  However, remember that quinoa is high in calories, so it’s important to practice portion control if you want to lose weight.

Hope you enjoy reading this article as much as I loved writing it. Please let me know what superfood you use in your diet to speed up your weight loss.

Don’t forget to check out my Facebook Page and follow me on Instagram @allaboutme3181.

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Kettlebell Exercise

Hi There! Today I will share a video from the Women’s Health Magazine giving you these quick fast acting kettlebell move for a toned body.

I have been doing these exercise for a couple of weeks now and I already feel a difference. I hope you see the same difference as I do. Please let me know if you have any other short and fast acting exercises that you might want to share.

Instructions:

  1. Use one 1 8 to 10 pound kettlebell (I use a 5 pound as per by physical therapist instruction)
  2. Do two sets of the entire circuit
  3. Do not rest in between

Disclosure: Please consult your physician before starting any exercise routine.

Don’t forget to check out my Facebook Page and follow me on Instagram @allaboutme3181and Twitter @allaboutme3181

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Join Me For a Great Cause

Hi There! I know it has been a while since my last blog. I have been dealing with some personal issues, but I am back with share with you something that is very important for me. As you know it is officially spring, though I woke up to below freezing temperature this morning, I still feel spring in the air. Why not take advantage of it. Especially, if you leave near the Washington D.C. metro area imagine the Tidal Basin filled with the beautiful blooming cherry blossom. What a breathtaking view!

Now let spring inspire us to take a healthy step and mark your calendar for the Annual Congenital Heart Walk in Wheaton Maryland. This year again it is taking place at the beautiful Wheaton Regional Park located at 2000 Shorefield Road, Wheaton, MD (just off the Beltway) on Saturday, April 25th at 9:00 a.m. The walk is for a wonderful cause. The Congenital Heart Walk is a national fundraising event series benefiting the Adult Congenital Heart Association (ACHA) and The Children’s Heart Foundation (CHF). We walk to honor and remember the millions who have been impacted by congenital heart disease (CHD). CHD  is the most common birth defect effecting approximately 8 in every 1000 babies born each year. As a research personnel, working at the Heart Institute of Children’s National Health System, I have seen babies and children who are born with complex heart disease who are rushed to the hospital for open heart surgery when they are just a hour or so old. I have friend who have been impacted by the defect and I am joining the walk to for my friends and everyone I serve and had the privilege of knowing with the condition who are know longer among us.

Hence, please joins us to support such an important cause. If you cannot join us in person please support us in spirit by donating to the link. Thank you for being part of this wonderful cause.

http://events.congenitalheartwalk.org/site/TR/Walk/General?px=1047333&pg=personal&fr_id=1170

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Beginner Ab Workout

During the holidays, we all crave sweets and then comes the regret part. I for one loose my motivation for ab workout due to strain in my back and neck due to crunches. Today, I will share beginner crunchless ab workout with you from Fitness Blender which is easy to and do and is easy on your back and neck. The exercises require little space and no equipments. Hope you enjoy it. Happy Reading.

Workout Details:

This crunch free abs routine is a great combination of light cardio and core toning moves that won’t have your neck or back aching. It’s a great place for beginners to start.

None of these exercises require any equipment at all, and they require minimal space, making this a workout that you could easily do in a hotel room, dorm room, or office.

There are nine different standing abs exercises in this routine. We are going to be doing each for a total of 50 seconds, for a routine that comes in at just around ten minutes total. There is a very short rest period in between each move (roughly 10 seconds).

The exercises in this routine are low impact enough that you don’t really need a warm up before you start this video. In fact, this Standing Abs Workout could serve as light warm up cardio to get your body ready for a more difficult routine.

Crunch Free Abs Exercises – 50 Seconds of each
Double Chop Knee Pulls – Starting with both arms overhead, pull down and across the body, twice, before resetting & repeating on the opposite side. This one is for the abdominals, obliques, hip flexors, shoulders and quads.

Torso Twist Jabs – Go into a shallow squat, and twist at the torso to push each fist out diagonally across your body. Maintain the bend in your knees during the entire interval, going deeper if you want to make it more challenging. Glutes, hamstrings, quads, obliques, chest, rhomboid & biceps are the focus of this one.

Standing Toe Touches – Just like it sounds; keep a straight back and lift one leg straight out in front of your body, bringing the opposite hand down to touch that toe. Lower the leg, bring the arm back up above your head, and then repeat with the opposite limbs. Make sure that you don’t use any jerking motions or momentum to get any additional range of motion out of the kick; it is okay if you can’t get your leg very high. You will feel this in your abs, obliques, hip flexors, and quads.

Four Twist Knee Ups – Four torso rotations with a diagonal knee up on the fifth twist, maintaining a shallow knee bend the entire time. Think of it in this rhythm; twist, twist, twist, twist, knee up. This is an awesome obliques exercise. Hip flexors and thighs also have to pitch in.

Crossover Toe Touches – Extend arms straight out from your shoulders, and in a smooth & controlled motion, twist at the torso & bend to touch the toes of the opposite foot. Come back up, and repeat on the opposite side. The target of this standing abs exercise is your lower back, abdominals, and obliques.

Side Squat + Knee + Side Squat – With hands behind your head, squat to one side. When you push up from that squat, bring one knee up to the opposite elbow, before dropping back into a side squat, and then repeating the entire sequence on the entire side. Glutes, thighs, obliques, hip flexors and abs are the used during this motion.

Slow-Mo Rotations – Extend arms straight out from shoulders, slowly and deliberately twisting at the torso as far as is possible in each direction. The more focus you put into the rotations, the better it targets your obliques.

Tap Jacks – In a movement similar to a slow motion jumping jack, step side to side while tapping one foot behind you. Really focus on deliberate motions & you will feel this in your core and especially obliques.

Side Bends – Extend your arms straight out and slowly bend from side to side. You will feel this especially in your obliques.

How many calories does this Fitness Blender routine burn?
We estimate that this 10 minute workout video burns between 5-7 calories a minute, or 50-70 total.

Hope you enjoy doing this easy workout that address your core and is a great combination of light cardio and core toning moves. Happy Holidays.

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Antipsychotic Medication Overuse In Nursing Homes

The past couple of mornings, I have been hearing the same story in NPR that has really alarmed me since my grandfather once has spend some time in nursing homes. If you have loved ones in nursing homes you need to pay attention. According to the NPR news, over 300,000 nursing home residents are wrongfully getting antipsychotic medication for Alzheimer or other forms dementia for which these drugs can be deadly. The Food and Drug Administration has black box warning for this drugs saying that they can increase the risk of heart failure, infections and death.

In 2012 the federal government started a program to get nursing homes to stop using such drugs. Nevertheless, nursing homes rarely get penalized for not complying with the program. My grandfather spend some time in nursing homes after losing his leg to gangrene and we brought him home after several incidents with nursing home abuse and I cannot imagine someone else’s loved ones going through this.  Remember FDA did not approve the drugs to treat dementia. Nursing home residents should only receive antipsychotic drugs only medically necessary.

Our current federal law prohibits the use such drugs for staff convenience, known as “chemical restraints”. These drugs can abruptly change behavior, can cause sedation, and increase the risk of fall. This is a public health concern and we need to adequate action. If you have a loved one in nursing homes make sure if he staff tells you that the doctor prescribed a medication and asks you to sign a form, ask questions and don’t sign until you are sure of what medication the doctor described and what it is for. Remember, getting informed consent when prescribing antipsychotic drug is required by law. As a public health person I found this topic quite important and hence wanted to bring it to you attention. If you have faced any issues with nursing homes with your loved ones please don’t forget to comment. Happy reading.

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Newborn Heart Defect Screening

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Today, I want to write about something that is very close to my heart. As a research personnel, working at the Heart Institute of Children’s National Health System, I have seen babies and children who are born with complex heart disease who are rushed to the hospital for open heart surgery when they are just a hour or so old. Hence, I want to bring this important topic to your attention .  I have been advocating for this topic for a while. You can find more information on my facebook page.

Congenital heart disease (CHD) is the most common birth defect effecting approximately 8 in every 1000 babies born each year. Patients with Critical Congenital Heart Disease or  CCHD, the most severe of form of this birth defect, require intervention before one year of age. Additionally, CCHD accounts for nearly 40% of deaths in children with congenital abnormality within the first year of life. Hence, if not detected early, critical congenital heart disease can cause severe problems and even death, with one study showing that 43% of babies diagnosed after hospital discharge from the nursery were in shock at the time of hospital readmission. Hence, the cost of missed diagnosis is enormous. Pulse oximetry, a simple, pain-free test that measure oxygen in the blood, has been recommended as a potential method for detection of critical congenital heart disease.

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Adding CCHD screening, using pulse oximetry, to the usual physical exam would lead to early detection of critical congenital heart disease in newborns and save countless lives.  Studies have shown that pulse oximetry has high rate of detection for critical congenital heart disease in newborn. Last year, a group of experts, both nationally and internationally, met in Washington, D.C. to discuss recommendation for best-practice for screening protocols and implementation and published strategies to implement newborn CCHD screening.

CCHD Map 11-3-14
Courtesy of NewSTEPS https://www.newsteps.org/cchd

In August 2011, New Jersey became the first US state to implement state-wide screening of newborns for CCHD, followed by Indiana. Additionally, Maryland, Tennessee, West Virginia, Connecticut, and New Hampshire passed legislation for state-wide implementation of CCHD screening using pulse oximetry. Now, many of the stated are universally required by law to screen newborns for CCHD prior to discharge. However, we have still more to go. Concerns were expressed over false-positive results leading to unneeded stress for families with added extra costs of unnecessary evaluation and transfers, on top of additional staff time. However, in a study done by Bradshaw and Colleagues of Children’s National Health System and Holy Cross Hospital, which was published in 2012 in the Journal of Perinatology, showed that pulse oximetry can be implemented successfully in community hospitals without excessive number of false-positive or added staff time. Additionally, a study by Ewer and Colleagues, published in 2011 in the medical journal of Lancet, found false-positive rate of 0.8% among more than 20,000 infants screened, of which 6 had significant congenital heart disease and 40 had other illness requiring urgent medical intervention. Furthermore, a British study looking at 13 studies with data from about 230,000 newborns, published online in Lancet, showed that pulse oximetry had a high rate of detection rate for critical congenital heart defects, with a false-positive rate of 0.14%. The false-positive rate was even lower (0.05%) when newborn pulse oximetry was done after 24 hours from birth. Another British study, first published online on May, 2012  on British Medical Journal looking at acceptance rate of CCHD screening among mothers, showed that CCHD screening was acceptable to mothers and false-positive results did not increase stress.

Hence, why are we gambling with the lives of our children? Studies have shown that the test costs from less than $5 to $10 to perform and could save countless lives. The benefits of improving newborns’ quality of lives outweigh any costs. Moreover, the cost of late detection is enormous. Though children are only quarter of our population, they represent 100% of our future and we should not gamble with our future. Newborn CCHD screening should become a practice standard across US. There are still takes who have not approved any laws requiring CCHD screening. It does not cost must but the impact is enormous. Please urge your lawmakers to take action. The time to take action is now!

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Mindfulness Based Stress Reduction
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Stress…what do we mean when to talk about stress?How do we describe stress. It’s our body’s fight or flight response. National Institution of Mental Health (NIMH) defines stress as the following:

“Stress can be defined as the brain’s response to any demand. Many things can trigger this response, including change. Changes can be positive or negative, as well as real or perceived. They may be recurring, short-term, or long-term and may include things like commuting to and from school or work every day, traveling for a yearly vacation, or moving to another home. Changes can be mild and relatively harmless, such as winning a race, watching a scary movie, or riding a rollercoaster. Some changes are major, such as marriage or divorce, serious illness, or a car accident. Other changes are extreme, such as exposure to violence, and can lead to traumatic stress reactions.”

Nevertheless, our exposure to stress might be it can have a big toll on our health, hence my today’s blog. I, like many of us have dealt with stress to the point that I always had palpitation, high heart rate (higher than my usual benign high heart rate), insomnia, and anxiety. However, all that changed when I decided to take the 8 week Mindful Based Stress Reduction class Dr. Gina L Sager. She is a retired board-certified general surgeon, named one of Baltimore’s Top Docs in October 2000. Gina taught us to be aware of the present and be in the moment. I am currently in the 7th week of the class and I have so much difference in the class. You can talk her class in Town for $500 or simply her CDs 10% of the proceed of which will go to HopeWell Cancer Support.  I use her Yoga Nidra, a deed relaxing guided meditation CD every night help me fall asleep along with Melatonin. I have to say that has been a lifesaver for me. I also use her guided Sitting meditation CD during my one hour subway commute to work everyday that help feel focused and ready to take on the day with all my attention even with my ADD personality.

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During one my long morning commute to work, a lady tapped my shoulder while I was on my meditation mode, and gave a local Washington Post Express newspaper pointing to a particular newspaper article, and saying “this is you”. What was interesting was that she observed it right. The lady in far left was like me. This is what I do everyday. So I am not alone. The article provided the following mindful commuting tips: 1) Focus on your surroundings: Focus you attention from when you will get to you destination to what you notice via your senses, like the sounds, the feel of you feet touching the ground, or places of your body that feel tense. 2) Focus on your breath: If you’re not riding a bike or driving take five slow, deep breaths, then return to normal breathing but try to notice each breath and the space between breaths. 3) Refuse your thoughts: you red lights or stops on a train or bus as a reminder notice whether you’re lost in though. Then refocus on your breathing or your senses.

There are some great free apps with guided meditation. The one that I love that most is Calm. It’s free in both Google Play and Itunes. This app can help you meditate, sleep, relax, focus and much more.  Don’t let stress take over your health and life. Let’s start by focusing on the moment and being aware of the present. However, in on order to conquer stress to we have to be aware of our feeling.

Next time I will focus on how pleasant and unpleasant feeling of stress. Until next time, I leave you with the following quotes from Jerry Spinelli,

“Live Yesterday.
Not Yesterday.
Not tomorrow.
Just today. 
Inhabit your moments.
Don’t rent them out to tomorrow.”
 

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