ReportWire

Tag: stress

  • How to Master Resilience and Protect Your Mental Health | Entrepreneur

    Opinions expressed by Entrepreneur contributors are their own.

    It’s an almost daily occurrence: It’s 2:37 a.m., and while staring at your laptop, you’re wondering to yourself if your current coffee consumption has changed course and has gone from a habit to a full-blown personality trait. The investor call tomorrow looms heavily, and your inbox has become a minefield while your “to-do” list has begun to grow to the point it’s developing its own gravitational pull.

    Have you guessed it yet? Yep, welcome to being an entrepreneur, where the highs are exhilarating but infrequent, and the lows are humbling and an almost daily occurrence, now to where the pressure is relentless.

    Being an entrepreneur isn’t for everyone. Building a business is hard, but it’s a privilege and an adventure with great rewards that requires a strong, sustainable mental fortitude to last the emotional marathons — because there’s no sprinting a marathon. Those founders who “make it” aren’t just labeled as talented or lucky; rather, they’re resilient. These founders have found the secret sauce; they’ve learned through the ups and downs that protecting their mental health, adapting under extreme pressures and keeping going is absurdly tough.

    Related: 5 Practical Strategies Founders Can Use to Improve Their Mental Health

    Pressure, resilience and the entrepreneur’s mind

    Entrepreneurship inherently comes with its own stress profile. Financial uncertainty is consistently identified as one of the most stressful burdens an entrepreneur deals with, especially early on. Couple that with the ongoing leadership isolation effect and the reality that your decisions could potentially make-or-break the company, piles on. Add in one more layer called “hustle culture,” and you’ve now somehow turned isolation and exhaustion into a competitive sport, complete with its own LinkedIn medals to showcase, “Sleeps Less Than You.”

    Resilience in this aspect isn’t just a word; it’s the definition of not ignoring stress or toughing it out until you absolutely break. It’s feeling like Mike Tyson going 13 rounds, taking the punch, adapting and continuing to push forward without losing sight of the ultimate goal and bigger picture. The American Psychological Association continually correlates resilience to making better decisions, higher performance and more effective leadership — all of which are non-negotiables for an entrepreneur trying to stabilize and survive turbulence.

    Related: 7 Ways Successful Entrepreneurs Deal With Stress and Pressure

    Building resilience through mental health practices

    Here’s the good thing, though: Resilience is learned. It’s a skill that can be picked up and trained for in the same way some professional runners train for a big 10K — only the running mainly takes place mentally in your head (and occasionally between back-to-back meetings).

    1. Mindset shifts:

    Remember that setbacks as an entrepreneur aren’t career-ending; they’re really just expensive learning opportunities, sort of like paying tuition for a real-life MBA you didn’t realize you’ve signed up for. The challenges you take on and reframing them into data points versus failures can be all you need for a momentum builder that keeps the panic at bay.

    2. Mind-body maintenance:

    Remembering that your brain is an essential part of your body is crucial; treating it accordingly goes a long way. Be sure to build in exercise, even if just a simple walk, mindfulness and rhythmic breathing techniques can help regulate stress and improve cognitive ability. Numerous neuroscience studies showcase how regular mindfulness practice has the ability to reshape the brain, shaping it to handle curveballs more effectively, practice it, live it and turn it into a routine.

    3. Support networks:

    This should be as clear as day. Find the Alfred to your Batman. Having a person there you trust to help support your path. Whether it’s a mentor, peer group or personal coach, it can make the difference in putting things into perspective, solving problems faster and just reminding you that you’re not alone in the trenches.

    4. Boundaries and recovery:

    Thinking downtime is laziness is a waste of your energy; it’s preventive maintenance that you should embrace. Would you run your car engine 24/7, low on oil? Of course not, unless you like paying for repair bills. Your brain is no different. Ensuring you schedule whitespace, dedicated time to reflect on your current state, use it to create something non-business related or just zone out staring at a wall without guilt — it’s what you need it to be.

    Related: Resilience Is One of the Most Essential Entrepreneurial Traits. Practicing This Can Help You Build It.

    Resilience as a competitive edge

    As an entrepreneur, the pressure is inevitable from various angles. The way you accept it, face it and come through with a response when it arrives doesn’t have to add to your stress, especially on a Monday right before a critical investor pitch. Those entrepreneurs who endure and thrive are not the ones who are tallying the most hours in the day; they’re the ones who have understood that mental health isn’t just “self-care” and have built systems to protect their mental health and solidify their resilience.

    So take it by the horns, treat your mental health like your financials, monitoring them, investing in them and pivoting before a small problem becomes a major crisis. Because with this game, being resilient isn’t just about being able to survive the storm; it’s the ability to dance in the rain, and preferably with a cup of coffee that now isn’t doubling as your personality.

    It’s an almost daily occurrence: It’s 2:37 a.m., and while staring at your laptop, you’re wondering to yourself if your current coffee consumption has changed course and has gone from a habit to a full-blown personality trait. The investor call tomorrow looms heavily, and your inbox has become a minefield while your “to-do” list has begun to grow to the point it’s developing its own gravitational pull.

    Have you guessed it yet? Yep, welcome to being an entrepreneur, where the highs are exhilarating but infrequent, and the lows are humbling and an almost daily occurrence, now to where the pressure is relentless.

    Being an entrepreneur isn’t for everyone. Building a business is hard, but it’s a privilege and an adventure with great rewards that requires a strong, sustainable mental fortitude to last the emotional marathons — because there’s no sprinting a marathon. Those founders who “make it” aren’t just labeled as talented or lucky; rather, they’re resilient. These founders have found the secret sauce; they’ve learned through the ups and downs that protecting their mental health, adapting under extreme pressures and keeping going is absurdly tough.

    The rest of this article is locked.

    Join Entrepreneur+ today for access.

    Greg Cucino

    Source link

  • Expert Tips From A Self-Made Millionaire & Financial Expert

    In this series with financial wellness expert and mbg contributor Brianna Firestone, we get into the money-smart habits that turned these individuals into Success Stories . If you’re looking to revamp your relationship with finance, or just want easy tips to help reach your goals, these women might have the answers you’re looking for.

    Source link

  • 3 Common Health Issues in Dogs (and Key Tips for Improving Quality of Life!) | Animal Wellness Magazine

    Learn about three of the most common health issues in dogs and the ways you can support a canine pal who’s struggling!

    All dog parents share the wish that their pup will live a long, happy, full life. Unfortunately, there are common health issues in dogs that can impact their quality of life and make it more difficult for them to enjoy every day to the fullest. But the good news is there are things you can do to support struggling dogs, including everyday tips, products, and supplements specially formulated for their unique needs. Let’s explore three problems dog parents face and what you can do to help your fur baby!

    1. Allergies

    Allergies are an immune issue that happen when your dog’s body mistakenly identifies something harmless—like pollen—as a dangerous invader. Dogs can be allergic to foods, things in the environment, substances they come in contact with, and even fleas.

    Key tips for supporting dogs with allergies:

    • Schedule regular vet checkups to keep an eye on their status
    • Try an elimination diet if you suspect a food allergy
    • Stay on top of flea and tick prevention
    • Have regular baths with hypoallergenic or medicated shampoos to remove allergens and soothe skin
    • Wipe down their body and paws after walks to remove allergens
    • Install HEPA filters in the home to keep allergens out
    • Consider supplements that support allergies and the immune system

    2. Stress

    Dogs experience stress just like their human family, and causes can include changes in environment, loud noises, separation, or boredom. Acute stress can have short-term consequences like pacing, barking, drooling, or destructive behavior, but chronic stress can lead to additional health issues in dogs, like weakened immunity, digestive issues, or behavioral problems.

    Key tips for supporting dogs who are stressed:

    • Identify and minimize triggers
    • Maintain a consistent routine for walks, sleep, and feeding
    • Create a safe, quiet space just for your dog
    • Provide plenty of exercise and mental stimulation
    • Practice safe socializing with other dogs and people
    • Consider calming music, pressure wraps, or supplements

    3. Mobility

    Mobility problems in dogs can stem from arthritis, hip dysplasia, injuries, or neurological conditions. Affected dogs may limp, struggle with stairs, or avoid activities they enjoy. These issues can lead to weight gain, depression, and reduced independence, significantly lowering their quality of life, which is why it’s so important to manage joint health from an early age.

    Key tips for supporting dogs with mobility issues:

    • Consult with your veterinarian for a diagnosis and pain management tools
    • Manage their weight
    • Try low-impact activities like walking or swimming
    • Invest in a bed that reduces pressure on joints
    • Consider physical therapy, assistive devices, and supplements that support the joints and mobility

    Natural Supplements for the Most Common Health Issues in Dogs

    Wholistic Pet Soft Chews, from the same family as Wholistic Pet Organics products, are made in the USA with beneficial ingredients and are specially formulated to manage common health issues in dogs: allergies, stress, and joint issues. Support your dog with natural ingredients like:

    • Allergy & Immune formula: Colostrum, turmeric, mushrooms, wild salmon oil, and pre- and probiotics
    • Calm & Relaxed formula: Ashwagandha, chamomile, ginger, taurine, melatonin, and ginkgo biloba
    • Hip & Joint formula: Glucosamine, chondroitin, MSM, and green-lipped mussel

    Visit Wholistic Pet for more information!


    Post Views: 792


    Animal Wellness is North America’s top natural health and lifestyle magazine for dogs and cats, with a readership of over one million every year. AW features articles by some of the most renowned experts in the pet industry, with topics ranging from diet and health related issues, to articles on training, fitness and emotional well being.

    Animal Wellness

    Source link

  • Eating to Treat Crohn’s Disease  | NutritionFacts.org

    Switching to a plant-based diet has been shown to achieve far better outcomes than those reported on conventional treatments for both active and quiescent stages of Crohn’s disease (CD) and ulcerative colitis.

    Important to our understanding and the prevention of the global increase of inflammatory bowel disease (IBD), we know that “dietary fiber reduces risk, whereas dietary fat, animal protein, and sugar increase it.” “Despite the recognition of westernization of lifestyle as a major driver of the growing incidence of IBD, no countermeasures against such lifestyle changes have been recommended, except that patients with Crohn’s disease should not smoke.”

    We know that “consuming whole, plant-based foods is synonymous with an anti-inflammatory diet.” Lists of foods with inflammatory effects and anti-inflammatory effects are shown here and at 0:50 in my video, The Best Diet for Crohn’s Disease.

    How about putting a plant-based diet to the test?

    Cutting down on red and processed meats didn’t work, but what about cutting down on all meat? A 25-year-old man “with newly diagnosed CD…failed to enter clinical remission despite standard medical therapy. After switching to a diet based exclusively on grains, legumes [beans, split peas, chickpeas, and lentils], vegetables, and fruits, he entered clinical remission without need for medication and showed no signs of CD on follow-up colonoscopy.”

    It’s worth delving into some of the details. The conventional treatment he was started on is infliximab, sold as REMICADE®, which can cause a stroke and may increase our chances of getting lymphoma or other cancers. (It also costs $35,000 a year.) It may not even work in 35 to 40 percent of patients, and that seemed to be the case with the 25-year-old man. So, his dose was increased after 37 weeks, but he was still suffering after two years on the drug. Then he completely eliminated animal products and processed foods from his diet and finally experienced a complete resolution of his symptoms.

    “Prior to this, his diet had been the typical American diet, consisting of meat, dairy products, refined grains, processed foods, and modest amounts of vegetables and fruits. Having experienced complete clinical remission for the first time since his Crohn’s disease diagnosis, the patient decided to switch to a whole food, plant-based diet permanently, severely reducing his intake of processed foods and limiting animal products to one serving, or less, per week.” Whenever his diet slipped, his symptoms started coming back, but he could always eliminate them by eating healthier again. After six months adhering to these diet and lifestyle changes, including stress relief and exercise, a follow-up “demonstrated complete mucosal healing [of the gut lining] with no visible evidence of Crohn’s disease.”

    We know that “a diet consisting of whole grains, legumes, fruits, and vegetables has been shown to be helpful in the prevention and treatment of heart disease, obesity, diabetes, hypertension, gallbladder disease, rheumatoid arthritis, and many cancers. Although further research is required, this case report suggests that Crohn’s disease might be added to this list of conditions.” That further research has already been done! About 20 patients with Crohn’s disease were placed on a semi-vegetarian diet—no more than half a serving of fish once a week and half a serving of meat once every two weeks—and they achieved a 100 percent remission rate at one year and 90 percent at two years.

    Some strayed from the diet, though. What happened to them? As you can see below and at 3:32 in my video, after one year, half had relapsed, and, at year two, only 20 percent had remained in remission. But those who stuck with the semi-veg diet had remarkable success. It was a small study with no formal control group, but it represents the best-reported result in Crohn’s relapse prevention published in the medical literature to date. 

    Nowadays, Crohn’s patients are often treated with so-called biologic drugs, expensive injected antibodies that suppress the immune system. They have effectively induced and maintained remission in Crohn’s disease, but not in everybody. The current remission rate in Crohn’s with early use of REMICADE® is 64 percent. So, 30 to 40 percent of patients “are likely to experience a disabling disease course even after their first treatment.” What about adding a plant-based diet? Remission rates jumped up to 100 percent for those who didn’t have to drop out due to drug side effects. Even after excluding milder cases, researchers found that 100 percent of those with serious, even “severe/fulminant disease, achieved remission.”

    If we look at gold standard systematic reviews, they conclude that the effects of dietary interventions on inflammatory bowel diseases—Crohn’s disease and ulcerative colitis—are uncertain. However, this is because only randomized controlled trials were considered. That’s totally understandable, as that is the most rigorous study design. “Nevertheless, people with IBD deserve advice based on the ‘best available evidence’ rather than no advice at all…” And switching to a plant-based diet has been shown to achieve “far better outcomes” than those reported on conventional treatments in both active and quiescent stages in Crohn’s disease and ulcerative colitis. For example, below and at 5:37 in my video, you can see one-year remission rates in Crohn’s disease (100 percent) compared to budesonide, an immunosuppressant corticosteroid drug (30 to 40 percent), a half elemental diet, such as at-home tube feedings (64 percent), the $35,000-a-year drug REMICADE® (46 percent), or the $75,000-a-year drug Humira (57 percent). 

    Safer, cheaper, and more effective. That’s why some researchers have made the “recommendation of plant-based diets for inflammatory bowel disease.”

    It would seem clear that treatment based on addressing the cause of the disease is optimal. Spreading the word about healthier diets could help halt the scourge of inflammatory bowel disease, but how will people hear about this amazing research without some kind of public education campaign? That’s what NutritionFacts.org is all about.

    Doctor’s Note:

    This is the third in a series on inflammatory bowel disease. If you missed the first two, see Preventing Inflammatory Bowel Disease with Diet and The Best Diet for Ulcerative Colitis Treatment.

    My previous Crohn’s videos include Preventing Crohn’s Disease with Diet and Does Nutritional Yeast Trigger Crohn’s Disease?. 

    Michael Greger M.D. FACLM

    Source link

  • How To Retrain The Brain For Happiness

    “If it bleeds, it leads”. This is a known and horrendous saying in the news media industry. The more horrible the news, the more likely we are to click on it. The more eyeballs they have on their articles (and ads), the more the money rolls in. And so they keep it coming. This shouldn’t be news to you, and I recognize this is also an unsettling way to start a conversation about rewiring the brain for happiness. But stay with me because this point is important.

    Without active vigilance and awareness, our eyes, ears and nervous systems are bombarded with bad news, aggressive television, suspense, and drama. Since March 2020, that bombardment of stress and fear-inducing messaging has skyrocketed.

    We have a nervous system igniter in the palm of our hand with smartphones available to give us our fear fix every minute of the day. The media we take in – the news clips, TV shows, books we read – are all part of it. You know what else is? The conversations we’re having with our friends, colleagues, and loved ones.

    The human species is programmed to be on high alert for threats. That’s how our species has survived – by using our senses and impulses to save us from real-life threats. The intake of a signal, physical or mental, that the brain perceives as life-threatening shuts down our thinking (and our digestive processes, immune system, and other critical functions of the body to keep us healthy), and moves blood to the extremities so we can run. Basically, less critical functions are put aside so the life-saving ones can step up.

    Now, however, it’s not the potential for a wild animal attack or an early frost that leaves us feeling like we’re fighting for survival. It’s every headline and ping of our phone or a billboard we walk by.

    All of this contributes to how our brains get wired. As brain training lingo goes, what fires together wires together. Information we take in and think about, often in a repetitive nature, begins to hardwire in our brains. Because we naturally avoid anything that challenges the wiring in our brain, and instead the natural inclination is to continue cementing it in and seek out more of it. We are hardwiring our brains for negativity and fear, to function in a state of stress and reactivity.

    It becomes cyclical. We get twitchy if we don’t get our dose. That feeling is addictive, and we seek out more and more of it to get our fix. What begins to happen is that even when we are in what should be a joyful state, or there is some good news, we bypass it all and let our brains take us to the bit that’s not right. We zero in on where and how we should be scared and worried. We have wired our brains to move to the doom and gloom.

    This is why, now more than ever, taking active, intentional action to wire our brains for happiness is so critical. Rising above the chaos is in no way a simple or easy process. Your brain will create every excuse not to do it. You’ve hard wired a pattern that you are now trying to break and the resistance is strong.

    Near the end of 2020, I hit my own breaking point. My brain felt absolutely fried. By what felt like divine intervention, I flipped open a book and landed on a page discussing neural retraining of the brain. I took a course and began to practice exercises that support the limbic system of my brain – the bits that deal with the stress response.

    I began to actively rewire my brain for happiness. This has felt like a life changer, akin to the experience I had when I first began meditating back in 2006. It has invited me to seek out different information, consume different types of media, and create firm boundaries on who I will engage with and the topics I am willing to have conversations about. It has also changed what I share with my subscribers.

    Why the excitement about this? Because this is a critical missing component for an optimal, healthy, and happy lifestyle. Our efforts are wasted if we’re deteriorating our health by allowing our nervous systems, limbic system, brain, heart, and body to be hijacked by bad news, violent media, aggressive music, and agitation-forming conversations and relationships.

    The scary bit is that we don’t see and likely don’t feel this hardwiring as it’s happening. We simply don’t know about it. I didn’t know about it, at least. It’s not like falling off the wagon with other health goals, where there are usually physical signs that something’s not right. Hardwiring fear creeps up until you find yourself in a state of exhaustion, anxiety, depression, and general overwhelm. We know practicing loving-kindness, compassion, and gratitude are important, but we end up without the strength of mind to pull ourselves out of the fear cycle to see, accept and embrace all the goodness that surrounds us.

    Let me tell you, there is a lot. There is so much goodness. So much connection. So much love and compassion and care; of course, you’d never know about it from the evening news. When we make these first steps to retrain the brain for happiness, slowly we can see the glimmer come back. We can come back to the joy inside and seek it out. We release the addiction we have to checking feeds, looking for the next thing to trigger us, and further hardwire the stress response in the brain. We begin to rewire the brain for happiness.

    The goal is simple: look for the good. Retrain the brain to seek out the goodness, the generosity, love, and care. Focus on that. And slowly but surely, we can retrain the brain – and build up those synapses in the brain. Again, the thoughts we think matter. They build these connections in the brain. We need to fire new thoughts and ideas and build up new wiring. When we do that, the old patterns slowly break down and dismantle.

    It’s time to rewire for happiness. The change is profound and life becomes a dramatically more kind, and beautiful one to be living. More so, even with all the realities of life, it becomes easier to live.

    5 Ways To Start Rewiring Your Brain For Happiness

    Mindful Of Your Media

    Stop with the bad news. Seriously. Delete your news app, mute or unfollow the fear spreaders, or anyone who is in your network that triggers that feeling in the pit of your stomach. From now on, your evening entertainment is limited to nature shows, romantic comedies from the 90s, blooper reels, compilations of pets doing funny stuff, babies laughing, choreographed dancing flash mobs, or anything that is so lulling to your nervous system that basically makes it impossible for you to stay awake. Let that sympathetic nervous system rest and infuse your brain with joy.

    Make That Gratitude Practice Real

    Yeah, yeah, yeah, you know #grateful this and #grateful that but you have to find a way to make it real and make it easy to be consistent with. The simplest is to grab any old notebook and leave it beside your bed. In the morning, write down three things you’re grateful for, and at the end of the day, write down 3 wonderful, heartwarming things that happened that day. You can be grateful for a hot shower, seeing your best friend, or your pinky finger. A heartwarming moment could be seeing a little boy holding his mom’s hand. Keep it simple. This is training your brain to pay attention to the goodness that is abundant all around us. The more we tune into it, and take a mental note in the day of the heartwarming moments, the more we will seek them out. We begin tuning our brains to a new frequency.

    Add More Heart To Your Day

    This is an easy one. I’ve been doing a training with the Heartmath Institute and they teach a technique that is really simple to take on and practice multiple times a day. Basically, all you do is take a few deep and slow breaths, imagining that breath coming in and out from your heart. At the same time, tune into heart-led emotions like care, compassion, love, or gratitude. Feel that emotion in your mind and in your body. Do this 3 to 4 times a day for a couple of minutes. You’ll start to notice that in times when you feel stressed or rushed, you will want to take a pause and take a couple of heart-based breaths. I created a free Heart Coherence Practice that you can join in right here if you’re feeling inspired.

    Change The Topic

    It is difficult not to fall into step talking about the worst world events broadcasted in the moment, but starting to pay attention to conversations as they head in that direction is a great first step. The reality is that most people don’t really even want to talk about it, but like most people, it is probably all they are seeing and reading about, and it’s something to share. I like to have a few other topics ready, so if a conversation turns, I will say, “How about we take this in another direction,” and then I’ll ask a question like, What are you reading right now? Have you discovered any new music lately? Have you picked up a new skill in the last few months? Can you imagine where humanity will be in 400 years at this current rate of consciousness elevation? (Okay, this last one is reserved for certain audiences only!)

    Change The Company

    Joking, but not joking. Recent events of life have highlighted what many of us want more of in our life, and what many of us want less of. I want fewer obligatory friendships. I want to surround myself with people who are striving to elevate themselves, to keep learning, keep thinking critically and who are also looking for the bright lights in the world. As I have said before, I can’t do my work and best serve in business or in my personal life when I am being dragged down. So when attempts to change conversations to more positive and productive topics fail repeatedly, and that leaves not much else, it may be time to move on and focus time on those who are operating on the same level as you.

    It starts with Awareness

    Rewiring the brain for happiness is a process. It requires vigilance, and you’ll experience this as you begin to practice. When we’re tired or feeling stressed, it becomes much more difficult to work against the tide of fear. I mean, the human mind and our natural way of seeking out the dangers in our world are how we have survived for this long.

    However, there may come a point when we’re programming our brain to believe we’re in a constant state of life or death when it’s just not true. As my friend Veronica Ciandre once said, “We are only one thought away from who we truly are.”

    We get to choose that thought. We get to choose who we are. We also get to choose whether we want that glass to remain half empty or on the verge of empty, or half full and only getting fuller and fuller with love, care, compassion, kindness, joy, and happiness.

    Ways To Start Rewiring your Brain For Happiness

    On My Mind Episode 10: How to Retrain the Brain for Happiness

    Subscribe today on your favourite podcast app and never miss an episode.

    How To Retrain The Brain For HappinessHow To Retrain The Brain For Happiness

    Meghan Telpner

    Source link

  • Creating Inner Harmony In 30 Seconds

    Have you ever heard the term ‘coherence’ as it relates to inner harmony? Perhaps, simply reading the words ‘inner harmony’ and ‘coherence’ bring about a desire to feel a little more firmly planted within yourself?

    It’s not easy right now. I mean, life is rarely what anyone would describe as easy – but as far as my lifetime goes, it’s never been quite this challenging to navigate while maintaining any sense of calm. I have come to trust that things unfold as they need to for our own greater evolution. To try and change what we cannot control is the greatest source of our self-inflicted suffering.

    What I can change are my mind, my heart and my response in any given situation. This is well within all of our control and this is why understanding coherence and inner harmony is so critical right now. We need it more than ever.

    A lot of us have a vision of what a happy life looks like. It might include a dream home, a vacation, a certain type of partner, or perhaps a certain level of wealth and financial security.

    The reality is that none of that is the ticket if we can’t calm the nerves and flow more effortlessly through life. The desires for those things that we think will bring us greater happiness are not really what we need or want. What we truly crave is to feel at peace. It’s a lot easier and more obvious to crave material things or extravagant experiences than to sit for five or ten minutes, focus on our breathing and allow what we really want to wash over us. And what we want is that inner harmony.

    What Does It Mean To Be In A Coherent State?

    We know that the brain sends signals to the body. As I type this, my brain is telling my fingers to get to work on my lightning-fast, slightly manic, two-finger typing to get these words on my screen. That’s the brain sending a message to the body.

    We also know that if we witness a scary or startling event, we feel a jolt of fear and our heart rate elevates. These are the efferent pathways of the nervous system: brain to body.

    Very few of us actively acknowledge that the heart sends more signals to the brain than the brain sends to the heart and the rest of the body. These are called the afferent pathways.

    When we can tune into that rhythm of the heart and bring it into coherence, we can directly impact how we feel from a nervous system perspective (anxious vs. calm) as well as how the frontocortical and motor cortex of the brain functions (responsive vs. reactive).

    Optimally, we want to be in a coherent state where we feel calm and peaceful and where we are better able to make mindful decisions, allowing for critical, creative and solution-oriented thinking to dominate. As you might now be seeing, this is not the state most of us are in as we go about our day.

    Most of us, most of the time, are operating in an incoherent state where we are experiencing stress, overwhelm, anxiety, uncertainty and fear. When we are in this state, our ability to think clearly, be compassionate, kind and caring is impaired. In short, we are not remotely at our best.

    To be compassionate, one of the most critical heart-based emotions that we all need to be embodying right now, means tuning into the heart and bringing ourselves into coherence. What’s really amazing is that being compassionate brings us into coherence, and when we are in a coherent state, we are more compassionate, loving, kind, appreciative, grateful, calm and peaceful. A beautiful thing about this is that when we are in this state, we also directly invite others to feel more heart-centred as well.

    Our level of coherence has been shown to directly impact the heart rhythm of those around us.

    How Do We Cultivate Inner Harmony?

    What I love about the technique I’m about to share is that you don’t have to sit quietly in meditation for 20 minutes to get there. You don’t need to remove yourself from life. Don’t get me wrong: it certainly helps to develop a dedicated meditation practice, as that will make the 30-second doses of coherence easier to achieve, but it’s not essential for impact.

    The technique I’m sharing below is based on the teachings of the HeartMath Institute. There is no right or wrong way to be proactive; it’s all about steadying your heart rhythm and bringing your mind and body into coherence.

    Getting Into Coherence

    1. Take a few moments to focus on and slow your breathing. Consider trying an inhale for a count of 1-2-3-4 and then a 1-2-3-4 exhale.
    2. Once your breath has steadied, envision this breath coming in through your heart and out through your heart. Continue with your slower than normal breathing.
    3. Now, as you continue breathing slowly in and out through your heart, embody the feeling of love, compassion and appreciation. Feel in your body how it feels to be deeply cared for, appreciated and loved. I find it helpful to turn the corner of my mouth into a smile as I embody this feeling.
    4. Sit with this feeling for as long as you have time for.
    5. If you want to extend your practice, after a few minutes, you can extend that feeling of love, appreciation and compassion outward to someone you know, to a community or to the planet as a whole. Continue focusing on your breath, coming in and out through your heart and embodying these heart-centred emotions.

    Inner Harmony In 30 Seconds

    I have been doing this practice daily – sometimes for 5 minutes, sometimes for 20 minutes – for several years. It’s a bit of a personal check-in. Lately, however, I think I’m likely clocking in a lot more time because of my ongoing 30-second practices all day, throughout the day.

    See, as I mentioned earlier, it’s tough out there. Tension is high, resilience is low and most people are going about their day operating from an incoherent state, making them reactive, short, fearful, and lacking patience and compassion. And I do my best to blast it out. I picture it a bit like the Care Bear Stare.

    inner harmony

    When I am standing in line, waiting at a red light on my bicycle, or even when my son is exhausted after a day of school and melt-down-ready, I mindfully slow my breathing and embody compassion while sending this emotion out to whomever is near me.

    Imagine for a moment if 5% of us did this. Or what about 10%? If every 10th person we encounter was embodying love, compassion, empathy and care, we’d be living in a very different world.

    If happiness is really what you’re after, you’ll get there a lot faster – in fact, you’ll get there today – if you take a few moments to get into coherence. It’s literally your next breath away.

    And, well, this is my goal. Inner harmony and coherence will be playing a big part in the new program I’m developing. If you’d like to learn more about the evidence and experience coherence, I have this 20 minute training you can check out here. In these sessions, I will also offer the science that supports what I’ve shared above in greater detail. Learn more and get on the list here.

    Getting Into CoherenceGetting Into Coherence

    On My Mind Episode 20: Creating Inner Harmony In 30 Seconds

    Subscribe today on your favourite podcast app and never miss an episode.

    If happiness is really what you're after, you'll get there a lot faster if you take a moment or two to get into coherence.If happiness is really what you're after, you'll get there a lot faster if you take a moment or two to get into coherence.

    Header Photo Credit: Nikki McKean

    Meghan Telpner

    Source link

  • Ephedra-Like Weight Loss Minus the Risks  | NutritionFacts.org

    Ephedra-Like Weight Loss Minus the Risks  | NutritionFacts.org

    The diving reflex shows that it’s possible to have selective adrenal hormone effects.

    Thermogenic drugs like DNP can cause people to overheat to death; they can increase resting metabolic rates by 300 percent or more. A more physiological spread would range about ten times less, from a 30 percent slower metabolism in people with an underactive thyroid to a 30 percent higher metabolism when the part of our nervous system that controls our fight-or-flight response is activated. In response to a fright or acute stress, special nerves release a chemical called noradrenaline to ready us for confrontation. We experience this by our skin getting paler, cold, and clammy, as blood is diverted to our more vital organs. Our mouth can get dry as our digestive system is put on hold, and our heart starts to beat faster. What we don’t feel is the extra fat being burned to liberate energy for the fight.

    That’s why people started taking ephedra for weight loss—“to stimulate the release of noradrenaline from nerve endings.”

    Ephedra is an evergreen shrub. It’s been used in China for thousands of years to treat asthma because it causes that same release of noradrenaline that offers relief to people with asthma by dilating their airways. In the United States, it was appropriated for use as a metabolic stimulant, shown to result in about 2 pounds (0.9 kg) of weight loss a month in 19 placebo-controlled trials. By the late 1990s, millions of Americans were taking it. The problem is that it also had all the other noradrenaline effects, like increasing heart rate and blood pressure. So, chronic use resulted in “stroke, cardiac arrhythmia, and death.” The U.S. Food and Drug Administration warned of its risks in 1994, but ephedra wasn’t banned until a decade later after a 23-year-old Major League Baseball pitcher dropped dead. His “autopsy report revealed evidence of ephedra, which the medical examiner said contributed to his death.”

    In the current Wild West of dietary supplement regulation, not only can a supplement be “marketed without any safety data” at all, but the manufacturer is under no obligation to disclose adverse effects that may arise. No surprise, then, that online vendors assured absolute safety: “No negative side effects to date.” “No adverse side-effects, no nervous jitters or underlying anxiety, no moodiness…” “100% safe for long-term use.” “It will not interact with medications and has no harmful side effects.” The president of Metabolife International, a leading seller of ephedra, assured the FDA that the company had never received a single “notice from a consumer that any serious adverse health event has occurred…” In reality, it had received about 13,000 health complaints, including reports of serious injuries, hospitalizations, and even deaths. 

    If only there were a way to get the good without the bad. As I discuss in my video How to Get the Weight Loss Benefits of Ephedra Without the Risks, there is. But to understand it, you first have to grasp a remarkable biological phenomenon known as the diving reflex.

    Imagine walking across a frozen lake and suddenly falling through the ice, plunging into the freezing depths. It’s hard to think of a greater, instantaneous fight-or-flight shock than that. Indeed, noradrenaline would be released, causing the blood vessels in your arms and legs to constrict to bring blood back to your core. You can imagine how fast your heart might start racing, but that would be counterproductive because you’d use up your oxygen faster. Remarkably, what happens instead is your heart rate slows down. That’s the diving reflex, first described in the 1700s. Air-breathing animals are born with this automatic safety feature to help keep us from drowning.

    In medicine, we can exploit this physiological quirk with what’s called a “cold face test.” To determine if a comatose patient has intact neural pathways, you can apply cold compresses to their face to see if their heart immediately starts slowing down. Or, more dramatically, it can be used to treat people who flip into an abnormally rapid heartbeat. Remember that episode of ER where Carter dunked a patient’s face into a tray of ice water? (That show aired on TV when I was in medical school, and a group of us would gather around and count how many times they violated “universal precautions.”)

    What does this have to do with weight loss? The problem with noradrenaline-releasing drugs like ephedra is the accompanying rise in heart rate and blood pressure. What the diving reflex shows is that it’s possible to experience selective noradrenaline effects, raising the possibility that there may be a way to get the metabolic boost without the risk of stroking out. Unbelievably, this intricate physiological feat may be accomplished by the simplest of acts: Instead of drowning in water, simply drink it. Really? Yes, you can boost your metabolism by drinking water. Buckle your safety belts because you are in for a wild ride—one that continues next.

    This is the first in a four-part video series. Stay tuned for:

    You may also be interested in Friday Favorites: The Best Diet for Weight Loss and Disease Prevention.

    Michael Greger M.D. FACLM

    Source link

  • I'm A Social Scientist: This One Exercise Can Help You Achieve Your Goals

    I'm A Social Scientist: This One Exercise Can Help You Achieve Your Goals

    A helpful exercise.

    Source link

  • 6 Expert-Approved Ways To Relieve Even More Stress During Walks

    6 Expert-Approved Ways To Relieve Even More Stress During Walks

    There’s a lot to love about walking. It’s accessible, affordable (you just need a pair of good sneakers), low-impact, and comes with plenty of health benefits—from supporting bone density to relieving stress. But in my 25-year career as an occupational therapist, Pilates practitioner, and nervous system regulation expert, I’ve found that there’s even more to walking than meets the eye.

    Source link

  • People Pleasing: How To Break The Pattern According To An Expert

    People Pleasing: How To Break The Pattern According To An Expert

    For me, personally, I modeled so much of my behavior after my mother and grandmother. Growing up I thought they were perfect. They did everything for everyone and never made things about themselves. I chose to mimic the behaviors of the two people I felt safest with, not knowing until later in life how unappreciated, taken advantage of, and unhappy they both felt on a deep level. Looking back, so much of my understanding of avoidance came from watching them overlook their own needs to continue their plight of being everything for everyone else.

    Source link

  • 3 Tips For Maximizing Your Time & Increasing Happiness

    3 Tips For Maximizing Your Time & Increasing Happiness

    Do you ever feel like you don’t have enough time in the day? Maybe you’re facing burnout at work or a super-stacked to-do list—no matter the demands of your everyday life, it’s common to put more joyful activities on the back burner. If only you had an extra hour in the day to finish that mystery novel or catch up with friends…

    Source link

  • My 9 Best Strategies To Help You Unwind

    My 9 Best Strategies To Help You Unwind

    Do you ever feel kind of tight and contracted, like the littlest thing can cause you to spring up (or lash out) for no real reason at all? Or that you are overreacting to things that should be no big deal, and even as you’re reacting, you know you’re being dramatic about it?

    Why am I even asking?

    We’ve all done it before. It may happen again. Rarely, however, do we spend a moment considering whatever it was that just went down and whether there could have been a better way to handle it. All we can ever do when we’ve behaved or reacted in ways that leave us in a state of regret, shame, or needing to apologize to everyone in our vicinity is to try and do better next time.

    Stepping back, taking a pause, and acknowledging this is hard, can be laced with shame and embarrassment, and is also vital to helping us continue raising our set point to become more compassionate, empathetic, emotionally available, and evolved humans.

    We can meditate our hearts out, do yoga under a full moon by the ocean, and drink all the green smoothies in the world, but it’s only when we get pressed, tightened, and wound up that we can truly test whether we are taking those calm-making practices out into the world.

    Our goal should be to be more spring-like – a slinky spring, a loosey-goosey one that can move and shake and wiggle, adapt, and bend as needed. Most of us, however, end up winding ourselves up even more in times of stress. If we don’t find a way to unwind, exercise those muscles, and use the tools we have, we instead wind tighter and tighter until we spring forth in a reactive mode.

    When I see this happening to people (because it’s so much easier to see in others, right?) all I can think is how uncomfortable they must be feeling. Springing out like a Jack-In-The-Box never makes anyone feel good.

    Learning to have kind and productive responses to stressful situations and triggers is hard. One essential key to limiting those stressful responses is by regularly finding ways to unwind. That way, when you start bringing attention to the tightening, you can catch it, undo it, and unwind it before you bust out in anger or overwhelm.

    Best Strategies To help you Unwind

    1. Move Your Body

    Being Sugar-Free - Best Strategies To Effectively Unwind

    When the body grooves, the brain moves. Not like inside your head, but it can help interrupt a pattern of stressful reactive thinking and move you into a more helpful state of mind and way of thinking. Get up from your desk, your chair, your bed, wherever you may be, turn on your favourite song of the moment, and just bust it out! Dance, dance, dance for a whole three, four, or five minutes. No? Then at least take a walk around the block. Breathe and calm. You’ll change up the blood flow in your body, you’ll get your lungs pumping a little and, most importantly, you can be a little bit silly. Silly goes a long, long way to unwinding.

    2. Breathe

    When we sit with our shoulders slouched forward, as most of us do when working on a computer or driving, we are limited to only being able to take quick, shallow breaths. When we do this, we switch our nervous system into fight or flight mode, making us feel more fatigued, stressed, and ready to fly off the handle. Make a point to frequently stand up, or at least sit straight, and take a deep, deep, deep inhale filling your chest and your belly. As you exhale, drop those shoulders down and back, keeping your chest open. This will feel so good that you might just want to do it again and again and again.

    A slumped posture drains our energy and has been associated with increased feelings of depression and anxiety. Remember – stand, and sit tall, and breathe deep!

    3. Get In Coherence

    What’s this coherence I speak of? Well, it has to do with your breathing and your heart rate. The heart and brain maintain a continuous two-way dialogue, each influencing the other’s functioning. The signals the heart sends to the brain can influence perception, emotional processing, and higher cognitive functions. Heart rate variability is the measure of the naturally occurring beat-to-beat changes in heart rate. When we feel stressed or anxious, this beat-to-beat measure is more erratic and we experience cognitive impairment. When we have a steady beat-to-beat ratio, different from an irregular heartbeat, it is called being in coherence. We are better able to problem solve, feel joy and love, and think clearly and calmly in that state.

    We describe positive emotions such as love or appreciation as coherent states because they generate coherence in the heart-rhythm pattern. Negative feelings such as anger, anxiety, or frustration are examples of emotions that lead to incoherent states and reflect incoherence in the heart’s rhythmic patterns. By taking anywhere from 5 to 20 minutes or more every day to focus on inhaling and exhaling calmly and steadily, you can move into a coherent state. This can have lasting effects throughout your day and positively impact sleep patterns as well.

    4. Make A Date To Have The Time Of Your Life

    Doing the laundry, washing dishes, commuting to work – these are typically not the time-of-your-life-moments that you will look back on fondly one day. But time-of-your-life-moments can actually happen every day if you decide to make it so. And when we are having the time of our lives, we are also allowing ourselves to unwind from stress and refuel our vibrancy. Try to make a date every day to do something, read something, watch something, be with someone, hug a tree, jump on your bed, blast some music… Something that invites you to have micro-moments that make you feel blessed, cherished, and most awesome.

    And those dishes and laundry I mentioned (by the way, I love doing laundry – folding underwear pockets is my meditation of choice!), shift your mindset from the “I need to”, “I have to”, or “I should” to “I get to”, “I want to”, and “I can”. Acknowledge the blessings in the little things. It rewires your brain over time and this is one of the most little and subtle life-changers I know.

    These intentional moments will unwind you, while simultaneously fueling you up and changing how your brain is wired.

    5. Eat To Support Emotional Wellbeing

    Chicken and Pineapple RiceChicken and Pineapple Rice

    When we’re stressed, we are more inclined to indulge in contractive foods like salty snacks, alcohol, sugar, and other junk foods that contribute to our winding up. Try and bring a little awareness to this habit and instead choose warming, grounding, nourishing foods that are home-cooked, slow-cooked, made from scratch with loads of nervous system-supportive fats that will give you the reserves you need to truly feel the unwinding happen.

    6. Focus on Quality Sleep

    10 ways to get better sleep - Time to Unwind10 ways to get better sleep - Time to Unwind

    People of all ages feel cranky and tightly wound when they haven’t slept, or when sleep has been fitful or spotty. In the short term, sleep deprivation can negatively impact our mood, increase anxiety and make us impatient and quick to anger. In the long term, lack of sleep can impact our immune system and leave us susceptible to chronic inflammation.

    A good night’s sleep has long been a struggle of mine – and I now have a solid system in place to facilitate sleep. You can read more about that here.

    7. Spend Time In Nature

    Forest Bathing Health Benefits - Strategies To Help You UnwindForest Bathing Health Benefits - Strategies To Help You Unwind

    This is one of my top ways to unwind. Escaping the city to walk in the forests, swim, or go mushroom hunting immediately relaxes and rejuvenates me (with lots of extra bonus points if there is sunshine involved). Nature supports the nervous system and helps to reduce stress, lower blood pressure, lessen pain, and improve your mood. Even if you can’t escape to the woods, walking outside, going to an urban park, looking at flowers and plants, and even a home or indoor garden will help immensely.

    8. Turn Your Bathroom Into a DIY Spa

    Home Spa - Strategies To Help You UnwindHome Spa - Strategies To Help You Unwind

    If spas and pampering are your cup of tea, aim to create that level of peace and tranquility in your own bathroom. Taking a bath or shower with high-quality bath products and/or essential oils can be a very easy way to unwind. It doesn’t need to be fancy or complicated. I show you how to create the ultimate home spa right over here.

    9. Be Kind to Someone Else

    I know it can be tricky when you are wound up to have the space and bandwidth to help someone else. Yet being kind and compassionate to someone else takes you outside of your own needs, wants, and problems, and can boost your own happiness levels. These are nine ways you can show caring and compassion to others.

    Life is undoubtedly stressful. We all feel the shift in seasons, the quickening pace of busy schedules and new routines. The best thing you can do to manage the Jack-In-The-Box syndrome of the wind-up is to catch it before you hit your breaking point, to pay attention today. Taking on these little habits every day will rock your soul and help your happiness flourish.

    More Resources to Help You Unwind

    Best Strategies To Effectively UnwindBest Strategies To Effectively Unwind

    Meghan Telpner

    Source link

  • How 3 “Negative” Emotions Can Actually Benefit Your Health

    How 3 “Negative” Emotions Can Actually Benefit Your Health

    “You unfortunately are not going to be free of comparison just by getting off social media,” Duffy says. “We get text messages, we run into people at the grocery store, we see celebrities…it’s all around us.” Unless you’re completely off the grid and isolated (which has its own health implications, we should add), chances are you’re going to run into comparison in some form or fashion. 

    Source link

  • Recognizing Signs of Stress in Dogs and Cats (And 6 Steps to Alleviate It) | Animal Wellness Magazine

    Recognizing Signs of Stress in Dogs and Cats (And 6 Steps to Alleviate It) | Animal Wellness Magazine

    Stress in companion animals can cause health problems and unwanted behaviors, but it’s not always easy to spot. Here are the most common signs of stress in dogs and cats and six ways to help your fur baby.

    Dogs and cats can experience stress just like humans. Common sources of stress for them include changes in their environment, sudden loud noises like fireworks or sirens, new family members, medical issues, or even your stress. Recognizing stressors is a good step toward helping your animal companion feel more comfortable and secure. Let’s talk about the most common signs of stress in dogs and cats and the steps you can take to help alleviate it.

    Changes in Behavior Are a Huge Red Flag for Stress

    Changes in behaviors can include becoming more withdrawn or exhibiting aggression. For example, a normally friendly dog might growl at strangers, or a cat that usually enjoys being petted may suddenly avoid contact. Restlessness can be another indicator, especially when accompanied by excessive vocalization, like barking or meowing.

    Restlessness and vocalization can also indicate an underlying medical condition, so have your veterinarian rule out illnesses.

    Other Common Signs of Stress in Dogs and Cats

    • Destructive behaviors, such as chewing furniture or digging holes in the yard (these actions occur in young and bored animals but can also indicate attempts to relieve anxiety)
    • Loss of interest in food or inappropriate eating
    • Pacing and panting
    • Seeking solitude or hiding
    • Physical symptoms, such as excessive grooming, hair loss, inappropriate urination or elimination, diarrhea, or vomiting

    If your dog or cat is manifesting such signs, consult your veterinarian to rule out any underlying health concerns and to address their anxiety.

    6 Steps to Help Alleviate Stress for Companion Animals

    Step 1: Create a Safe Space for Them

    This should be a quiet area where your dog or cat can retreat when feeling overwhelmed. Examples include a cozy bed or cat tree away from the household hustle and bustle.

    Step 2: Make a Routine

    Dogs and cats thrive on routine because it provides consistency and stability. Create and stick to a regular schedule for walks, feeding, and play.

    Step 3: Engage Them Mentally and Physically

    Try toys like puzzle feeders or interactive toys that challenge them mentally and can supply little dopamine hits with every success. Meanwhile, physical activity like interactive playtime and walks are crucial for reducing pent-up energy and releasing natural endorphins.

    Step 4: Harness the Power of Pheromones

    Pheromones are chemicals that animals release to trigger an effect on other animals in the area. Products such as collars, wipes, and diffusers that mimic calming pheromones are designed to promote a sense of safety, reduce anxiety, and diminish the signs of stress in dogs and cats.

    Step 5: Consult with an Animal Behaviorist or Trainer

    These pros can help you develop a plan to counter-condition negative behaviors and positively reinforce the calm behavior you want to encourage. If needed, your veterinarian can prescribe calming medications to support the training portion of the behavior modification plan.

    Step 6: Learn to Manage Your Own Stress

    Don’t underestimate the strength of your presence and demeanor. Your calm manner and soft reassurances, paired with gentle pets, are the final ingredients in the recipe to reassure your anxious dog or cat.


    Dr. Bethany Hsia is a veterinarian and co-founder of CodaPet.

    Dr. Bethany Hsia, Co-founder of CodaPet

    Source link

  • 5 Things To Do More (& 3 Things To Do Less) For Mental Health

    5 Things To Do More (& 3 Things To Do Less) For Mental Health

    Thinking about a few things to do more and less of can help you embrace new patterns and let go of habits that aren’t serving you. As a social worker, here are a few things I recommend embracing and letting go of in order to improve your mental health.

    Source link

  • Pheromone Therapy for Stressed Pups | Animal Wellness Magazine

    Pheromone Therapy for Stressed Pups | Animal Wellness Magazine

    Whether it’s caused by thunderstorms, fireworks, or just the anxiety of being left alone, our dogs can experience stress at times. But did you know there’s a natural, odorless solution that can help calm your canine companion? In this blog, we take a look at pheromone therapy for dogs and how it can bring peace to your pup’s world.

    What Are Pheromones? Nature’s Calming Signals

    Pheromones are chemical signals that animals release to communicate with each other. In the canine world, mother dogs naturally release calming pheromones to soothe their puppies. These “appeasing pheromones” send a message of safety and security. The best part? Even adult dogs can recognize and respond to these calming signals!

    How Pheromone Therapy Works

    Pheromone therapy for dogs involves using synthetic versions of these natural calming pheromones. When dogs inhale them, it triggers a response in their brains that helps them feel safe and relaxed. It’s like a molecular hug for your dog’s nervous system! The beauty of this therapy is that it’s completely natural and doesn’t involve any medication.

    When to Consider Pheromone Therapy

    Pheromone therapy can be beneficial in a variety of stressful situations. It’s great for dogs with separation anxiety, fear of loud noises, or stress in new environments. It can also help with multi-animal households, vet visits, travel, and even during training sessions. If your dog shows signs of stress such as excessive barking, destructive behavior, or hiding, pheromone therapy might be worth a try.

    Types of Pheromone Products

    There are several ways to introduce pheromones into your dog’s environment. Diffusers plug into wall outlets and continuously release pheromones into the air. Sprays can be used on bedding or in crates. Collars release pheromones close to your dog’s nose for constant exposure. Each option has its benefits, so you can choose what works best for your situation.

    Getting started with Pheromone Therapy

    Starting pheromone therapy is easy. For diffusers, simply situate them in areas where your dog spends the most time. Collars can be worn continuously, and sprays can be applied as needed. It’s important to note that while some dogs show immediate improvement, others may take a few weeks to respond fully. Patience is key!

    A Holistic Approach to Canine Calm

    While pheromone therapy can be incredibly effective, it works best as part of a comprehensive approach to managing stress. Combine it with behavior modification techniques, proper exercise, and environmental enrichment for the best results. And remember, severe anxiety may require additional interventions, so always consult with your veterinarian.

    The Science Behind the Sniff

    You might be wondering, “Does this really work?” The good news is that numerous scientific studies have shown the effectiveness of pheromone therapy in reducing stress-related behaviors in dogs. It’s a well-established method in veterinary behavior medicine, backed by research and real-world success stories.

    A Final Whiff

    Pheromone therapy offers a gentle, natural way to help your dog tackle stressful situations. By mimicking nature’s own calming signals, you can create a more peaceful environment for your best friend. If you think your dog might benefit from pheromone therapy, chat with your vet about incorporating it into your pup’s stress management plan.


    Post Views: 35


    Animal Wellness is North America’s top natural health and lifestyle magazine for dogs and cats, with a readership of over one million every year. AW features articles by some of the most renowned experts in the pet industry, with topics ranging from diet and health related issues, to articles on training, fitness and emotional well being.

    Animal Wellness

    Source link

  • Is Your Dog Stressed – or Depressed? | Animal Wellness Magazine

    Is Your Dog Stressed – or Depressed? | Animal Wellness Magazine

    Dogs are as prone to stress, anxiety and depression as we are. Knowing how and why these issues manifest, and the differences between them, will help you better understand your dog’s behavior.

    Stress, anxiety and depression are common mental health problems among humans. They can also affect our dogs. When it comes to our canine companions, however, it can be challenging to know exactly how they are feeling, and what their behavior might be signaling. Because your dog can’t tell you he’s stressed, anxious or depressed, you have to rely on other means to figure out what’s going on. For example, does a stressed or anxious dog behave the same way as a depressed dog? How do you tell the difference? Read on to see what Dr. Nicholas Dodman, BVMS, DACVA, DACVB, and CEO of the non-profit Center for Canine Behavior Studies, has to say on this topic.

    Q: CAN DOGS EXPERIENCE ANXIETY AND DEPRESSION THE WAY HUMANS DO?

    A: A 2019 study entitled “Demographics and Comorbidity of Behavior Problems in Dogs” involved 4,114 dogs, 85% of which were exhibiting behavior problems. Almost half of those dogs (44%) were considered by their families to be fearful or anxious.

    The contexts in which dogs express anxiety are similar to those that elicit anxiety in people, and may be related to animate, inanimate, or situational cues.

    Signs of anxiety in dogs include panting, pacing, vocalizing, salivating, hiding, acting out, and autonomic nervous system signs such as dilated pupils, increased heart rate, elevated blood pressure, and inappropriate elimination.

    Depression is a distinct condition, but may be triggered by anxiety disorders, such as generalized anxiety disorder, panic disorder, or separation anxiety. Depression can occur in dogs that find themselves in an unresolvable situation, such as bereavement following the loss of a closely-bonded human or canine friend, or the inability to avoid some inescapable ongoing pernicious experience. The latter is often termed “learned helplessness.”

    Q: CAN YOU TALK ABOUT THE CHEMISTRY OF A DOG’S NERVOUS SYSTEM IN A STATE OF ANXIETY?

    A: Anxiety occurs when the emotional brain overpowers the cognitive brain, so instead of being able to reason their way out of a disturbing situation, dogs find themselves in an uncontrollable feedback loop of negative feelings and sensations.

    The emotional brain is the more primitive region of the brain, and is located in the temporal lobe, specifically the limbic system. The amygdala is part of the limbic system, and is instrumental in promoting feelings of anxiety.

    Several neurotransmitters play a role in modulating anxiety, including norepinephrine, serotonin, dopamine, and gamma-aminobutyric acid (GABA).

    Q: ARE DEPRESSION AND STRESS LINKED IN DOGS, AND CAN DOGS EXPERIENCE BOTH AT THE SAME TIME? HOW DO THEY DIFFER WHEN IT COMES TO SYMPTOMS?

    A: The effects of stress and depression are similar in both humans and dogs. There are several levels of stress, ranging from mild to severe, and the results are various degrees of nervousness, anxiety, irritability, and even repetitive, self- soothing behaviors.

    The effects of chronic or long-term stress may lead to depression, a mood disorder that makes dogs appear sad and disinterested in things they would normally enjoy. Depression also affects appetite and sleep habits, and causes a lack of energy, enthusiasm, and motivation.

    Q: WHAT TYPES OF SITUATIONS TRIGGER THESE PROBLEMS?

    A: Stress can be triggered by a number of different events and circumstances. It may be short-lived or ongoing, depending on the cause. A change in family (“pack”) structure or a geographic move may cause stress in sensitive dogs. Certain individuals seem more prone to stressful situations while others are more resilient.

    Other causes of stress include loud noises (e.g. weather events or a nearby shooting range), inconsistent interactions from the dog’s human, and separation from loved ones. Extremely sensitive dogs with separation-induced stress may lapse into depression and become withdrawn, inactive, and totally inappetant — another example of learned helplessness.

    Q: WHAT BEHAVIORAL TREATMENTS CAN COMBAT ANXIETY AND DEPRESSION IN DOGS?

    A: Eliminating the source of anxiety is key, and may include not leaving the dog alone for extended periods, or removing them from the anxiety-inducing situation. In the case of depression, changing a sad circumstances can be helpful — for example, getting a new puppy as a friend for a dog depressed by bereavement.

    General background measures that are likely to quell both stress and anxiety as well as depression include increased exercise (which generates mood-stabilizing serotonin), arranging for pleasurable distractions, and giving the dog consistent care and support.

    Q: HOW DO PLAY AND CANINE FRIENDS AT THE DOG PARK AFFECT ANXIETY AND DEPRESSION?

    A: Playing with another canine encourages anxious or depressed dogs to come out of their shells, and is generally beneficial, if the depressed dog can be induced to play.

    However, dog parks are a mixed bag when it comes to reducing anxiety and depression. Some anxious dogs that previously loved spending time with canine friends at the dog park may find the experience helpful. On the other hand, some don’t enjoy the rowdiness of dog parks and may slink off to the side or even hide under a bench. In this case, especially if anxiety is somehow linked to experiences at the dog park, it is better to arrange play with a trusted canine friend at home in the yard, or some other relatively secluded location.

    Q: WHY IS EDUCATION KEY TO LIVING IN HARMONY WITH OUR DOGS?

    A: While dogs and humans are separate species with somewhat different biological agendas, we have shared emotions, and there is considerable overlap in much of our mutual understanding of the world around us. Claiming that “dogs are people” is a step too far; on the other hand, assuming dogs are emotionless automatons is a mistake in the opposite direction. This means learning how our dogs think, and what they are or aren’t capable of, is invaluable.

    For the overly anthropomorphic, realizing that dogs are dogs and not furry people can help adjust their expectations and behavior in a dog-centric way. For people with less appreciation for canine emotions and sentience, education will improve the way they perceive their canine companions, and thus improve their interactions and behavior toward their four-legged friends.

    Q: WHERE SHOULD PEOPLE SEEK HELP FOR DOGS WITH STRESS OR DEPRESSION?

    A: Help is available in the form of trainers, non-veterinary behaviorists, and veterinary behaviorists. Trainers are equivalent to human family counsellors; non-veterinary behaviorists are the canine psychologists; and veterinary behaviorists are the dog psychiatrists, who can diagnose and medically treat really serious behavior problems.

    Specialists who are qualified in these areas, as opposed to being self-professed, are clearly a cut above. If a trainer or non-veterinary behaviorist cannot fix a problem, then a local vet should be the next port of call because 15% of dogs with intractable behavior problems have been shown to have some contributory or causative medical issue. Veterinary behaviorists can be more challenging to access because there aren’t as many of them, and they’re geographically remote from many dog parents.

    Q: WHAT ARE THE LONG-TERM EFFECTS OF STRESS, AND WHAT HAPPENS IF IT’S NOT TREATED?

    A: Long-term stress is associated with a number of physical issues, many mediated by elevated blood levels of the steroid hormone, cortisol. Chronic cortisol elevation depresses immune function, increasing susceptibility to infections and cancer.

    Catecholamines such as epinephrine (adrenaline) are also chronically elevated by stress, raising blood pressure and causing negative effects such as increased susceptibility to stroke and deteriorating heart function. Digestive issues are also common because of alterations in the blood-gut axis. If untreated, chronic stress can shorten a dog’s life due to any of the above conditions.

    Q: HOW CAN WE REDUCE STRESS, ANXIETY, AND DEPRESSION IN OUR DOGS? WHAT ABOUT SHELTER DOGS THAT MAY HAVE BEEN EXPOSED TO UNFAVORABLE ENVIRONMENTS?

    A: Socialization with people and other dogs is the most important thing a new puppy parent can do. Socialization in early life prevents the development of serious issues such as fear aggression, and equips a dog to be more confident and well-balanced as an adult.

    Exposure to sights and sounds is also important to prevent negative reactions to events they will experience as adult dogs. The most sensitive period for such learning is the first three to four months of a puppy’s life.

    Of course, this is not possible with shelter dogs adopted later in life. Their early experiences are something of a black box and may have been either good or deficient. All one can do under these circumstances is to work with any shortcomings that become evident, with professional help if necessary. For adult dogs, daily exercise and an enriched environment for mental stimulation are essential for continued health and well-being, and to prevent the stress of loneliness and boredom.

    Educating yourself on how and why stress, anxiety and depression manifest in dogs will deepen your understanding of your canine companion while strengthening your bond. It also puts you in a much better position to help him when his behavior suggests his mental/emotional health isn’t up to par.


    Post Views: 50


    Claudia Bensimoun is a freelance writer in West Palm Beach who specializes in writing about dogs and horses.

    Claudia Bensimoun

    Source link

  • The 4 Eating Archetypes + Why Knowing Yours Is So Essential

    The 4 Eating Archetypes + Why Knowing Yours Is So Essential

    Like any solid relationship, a healthy relationship with food takes work, respect, appreciation, and trust. If you’re struggling to eat healthily, consider that it’s not about what foods you’re eating but why you’re eating these foods. There is a strong mental health and attitude component.

    Source link

  • 3 Sneaky Ways Cortisol Causes Weight Gain & How To Manage It

    3 Sneaky Ways Cortisol Causes Weight Gain & How To Manage It

    In addition to sodium, minerals like magnesium, zinc, and potassium are essential for managing cortisol. These minerals directly regulate cortisol production and metabolism. To balance cortisol, be sure to consume a varied diet filled with densely nutritious, high-mineral foods like shellfish, organ meats, pumpkin seeds, beef, spinach, salmon, almonds, and sweet potatoes to replenish electrolytes (especially after stressful events).

    Source link

  • Visiting the vet – why your role as a dog or cat parent is so essential to optimal care | Animal Wellness Magazine

    Visiting the vet – why your role as a dog or cat parent is so essential to optimal care | Animal Wellness Magazine

    As a dog or cat parent, you play a vital role for your veterinarian when you take your four-legged friend in for a check-up. Your participation in the appointment isn’t just helpful – it’s crucial for providing the best care for your animal companion. Let’s explore how you can be the perfect partner to your vet on your dog or cat’s healthcare journey.

    Before the Visit: Be Prepared 

    Your responsibilities begin before you even step into the clinic. Keep a record of your dog or cat’s behavior, appetite, and any symptoms you’ve noticed. If you have specific concerns, write them down to ensure you don’t forget anything important. Gather any medications your furry friend is taking, and if possible, bring a fresh stool sample – this can be incredibly helpful for routine check-ups or if digestive issues are a concern.

    In the Waiting Room: Create a Calm Environment

    Your role in the waiting room is crucial for setting the tone of the visit. Keep your dog on a leash or your cat in a secure carrier. If your animal is anxious, speak to them calmly and reassuringly. Your demeanor can significantly influence their stress levels. If your dog or cat is particularly nervous around other animals, inform the reception staff – they may be able to arrange for you to wait in a quieter area.

    During the Examination: Be Your Dog or Cat’s Voice and Source of Comfort

    Once in the exam room, your job is twofold: to provide information to the vet and offer comfort to your animal. Answer the vet’s questions as accurately and completely as possible. Don’t be afraid to ask for clarification if you don’t understand something – there’s no such thing as a silly question when it comes to your best friend’s health. If your dog or cat is nervous, your presence and gentle reassurance can make a world of difference.

    Discussing Diagnosis and Treatment: Listen Actively and Ask Questions

    When the vet discusses their findings and recommends a treatment plan, listen carefully and take notes if necessary. This is your chance to ask questions about the diagnosis, treatment options, potential side effects, and prognosis. If you’re unsure about anything, speak up! Your understanding is crucial for providing proper care at home.

    After the Visit: Implement the Care Plan

    Your responsibilities continue after you leave the clinic. Ensure you understand all instructions for medications or remedies, follow-up care, or lifestyle changes. If you’re given medication, supplements or remedies, confirm the dosage, frequency, and any special instructions for administration. Don’t hesitate to call the clinic if you have questions once you’re home.

    Ongoing Care: Become a Proactive Health Partner

    Remember, your role extends beyond individual vet visits. Continue observing your dog or cat’s behavior and health between check-ups. Keep up with preventive care such as dental cleaning. Your ongoing attention and care are invaluable for catching potential health issues early.

    You’re the MVP on Your Animal’s Healthcare Team

    You play an irreplaceable part in your dog or cat’s health care. By being prepared, attentive, and proactive, you become an essential partner to your veterinarian. Together, you form a powerful team dedicated to ensuring your dog or cat lives their healthiest, happiest life. Remember, your vet is always there to support you in this important role. Here’s to many years of tail wags and purrs with your beloved companion!


    Post Views: 29


    Animal Wellness is North America’s top natural health and lifestyle magazine for dogs and cats, with a readership of over one million every year. AW features articles by some of the most renowned experts in the pet industry, with topics ranging from diet and health related issues, to articles on training, fitness and emotional well being.

    Animal Wellness

    Source link