Posts tagged with "stress"

Rita Azar illustration for 360 MAGAZINE travel stories

Tips for Reducing Holiday Stress and Staying Mindful While Traveling

The holiday season is typically the busiest time of the year for traveling. People enjoy going to see family members or exploring new locations as they have time off from their jobs and schoolwork. This year, traveling may come with a bit more stress and anxiety due to the pandemic that people are facing around the world. The good news is that there are some things you can do to help reduce holiday stress, as well as stay safer while traveling.

“There may be fewer people traveling this holiday season, but there will still be a lot who do, and they need to know how to make it more enjoyable,” explains Katie Sandler, personal development and career coach. “Mindful travel is the key to reducing stress, staying safer, and making the most of your time traveling. This year will be a great exercise in mindfulness, which is something to be excited about.”

As an expert at using mindfulness, Sandler helps people not only reduce their stress, but also reach new goals. The key to traveling safely during the pandemic, as she points out, is in using the technique throughout the experience. By remaining mindful, travelers will go about their experience in a way that is conscientious and intentional. Just as with many things in life, this is an issue that comes down to learning to be more focused and plan ahead.

Sandler has created a recipe for mindful safe travel in the era of COVID, which includes the following tips:

  • Forget being spontaneous. This is not the time to be spontaneous. In order to help reduce risks and stress. Figure everything out ahead of time. Know about everything before you go do it. This goes for restaurants, excursions, and even visiting others. Call ahead so you can plan out as much as possible.
  • Know the rules and regulations. The rules today differ by city and state, so it’s important to know what they are for where you are heading. Get the information you need so that you are prepared. Whether it means all meals will be takeout, you will have to wear a mask, or you need to limit the number in your party, avoiding surprises will help keep things stress-free.
  • Get tested before you go. Getting a COVID test before you travel is a good way to help reduce stress and the spread of the virus. This way you will know that you are not unknowingly spreading it around wherever you may go.
  • Create a checklist to use. A checklist is a great way to ease the hassle of ensuring you have everything covered. Make a list of what needs to be packed, calls that need to be made, things that must be done before heading out, etc. This will prove much easier than trying to simply remember everything.
  • Make reservations wherever possible. This is a great time to make reservations for everything possible. Whether it’s at a restaurant, a tour company, or something else, this is a great way to help them limit the number of guests allowed in any one place at the same time.
  • Be kind and patient. People you come across while you are traveling are doing things differently, too, and it may cause them to be stressed out and provide slower service. Take that time to remind yourself to be in the here and now, and focus on being kind and patient.

“The holidays are a special time, and most of us still want to travel,” added Sandler. “While we shouldn’t live in constant fear of the virus, we should strive to keep being keenly aware of the situation and our surroundings. When we do that, we will reduce the stress and anxiety, help to keep everyone healthier, and still be able to enjoy life, even more than when we travel without being so focused.”

Through her personal development and career coaching services, Sandler has helped people in many different ways. From helping them to identify things holding themselves back to being able to achieve personal goals, she brings a crucial, helpful outsider’s perspective. In addition to personal achievements, she helps many people with their career goals, as well as working with companies to provide their team with impact training. Through her efforts, companies have been able to reduce absenteeism rates, motivate their team, reduce stress levels, engage their employees, and create a better workplace.

Sandler offers impact retreats, corporate impact events, and one-on-one coaching services. She has a bachelor’s degree in psychology and a master’s degree in mental health counseling, has a strong foundation in mindfulness-based stress reduction, and has worked in hospitals and private practices. She has also spent time as a research assistant at Johns Hopkins. Upcoming retreats include Reignite in Tulum, Mindfulness in Mykonos, Rewire and Renew in The French Alps, and Mindfulness & Mindset in The Hamptons. To learn more about Katie Sandler and her services, or to see the retreat schedule, visit the site: https://katiesandler.com/.

Male Pattern Baldness article illustrated by Kaelen Felix for 360 MAGAZINE

Everything You Need To Know About Male Pattern Baldness

The average person loses anywhere from 50 to 100 hairs a day—it’s part of the natural hair cycle and won’t make a difference on the scalp.

It only becomes a problem when there isn’t new hair to replace the ones that you’ve lost. A medical condition, it can be caused by a number of things from medications to hormonal changes.

Genetics can play a role as well. If anything, that’s what causes androgenic alopecia aka male pattern baldness.

Think you might have it? Want to know what some of the possible treatments are? If so, be sure to read the rest of the post!

What Is Male Pattern Baldness?

Male pattern baldness is a condition that causes loss of hair in men. In the United States, it affects nearly 50 million individuals. In fact, it’s said that more than half of all men will experience it to some extent by the age of 50.

And while it doesn’t pose any health threats, it can be psychologically distressing.

What Causes Male Pattern Baldness? 

Male pattern baldness has to do with the male sex hormones aka androgens. More specifically, they have an effect on the hair growth cycle. Instead of producing new strands to replace the ones that have fallen out, the hair follicle shrinks.

Over time, this leads to baldness.

While the condition is often inherited, it can also be caused by other things such as medications and certain cancers. In cases like that, it’s often accompanied by a rash or peeling of the scalp.

Who’s At Risk?

When do men start balding? It depends, but male pattern baldness typically occurs when an individual is in his 30s or 40s (the likelihood increases with age). With that said, it can also happen during the teen years after puberty. 

Since it’s genetic, those with a family history of the condition are also at a higher risk of developing the condition. This is especially true if it runs on the material side of the family.

Common Symptoms 

Male pattern baldness shows up in a telltale shape. That is, it often starts as a receding hairline with thinning strands around the hair.

Over time, it’ll continue to move backward, forming an “M” shape. Eventually, as the hair becomes shorter and finer, it’ll create a horseshoe pattern with hair on the sides of the head.

Depending on the severity, the hairline may continue to recede until all of the strands are gone.

Treating Male Pattern Baldness 

Unfortunately, there’s no cure for male pattern baldness. Having said that, there are treatments available for those who’d like to improve their appearance. 

Medications

There are a couple of medications that can help with the condition, one of which includes a topical lotion or foam. Available over-the-counter, it works best on the crown of the head.

Keep in mind, however, that it can take several months for you to see results. Also, the medication must be used indefinitely to preserve the effects.

And while it’s typically well-tolerated, it can cause side effects such as itching, irritation, or swelling of the skin.

In addition to that, there’s a prescription medication that you can take orally. Put it simply, it prevents DHT, a male hormone, from shrinking the hair follicles on the scalp. In doing so, it can slow the progression of baldness.

As with the lotion, however, the effects will be reversed if the pill is stopped.

Wigs 

Wigs can be used to cover receding hairlines, thinning hair, or complete baldness. The best part is that they come in a variety of colors and styles so that you can choose the one that’s right for you.

You can also work with a professional wig stylist for a more natural look.

Hair Weaves 

Weaves are basically wigs that are sewn into your hair. There’s just one thing—you must have enough hair for them to work with.

Unlike wigs, which can easily come off, weaves will always stay on, even if you’re running or swimming. However, they must be sewn again whenever new hair growth occurs.

Hair Transplants 

A hair transplant is the most invasive option and because of this, it’s often considered to be the last resort. How does it work?

A doctor will remove hair from areas of the scalp that still have active growth and transplant them to balding areas. Generally speaking, multiple treatments will be necessary.

Common side effects include numbness on the treated areas of the scalp, swelling, and scarring. The new hair may also appear less dense over time depending on the density of follicles in the transplanted area.

Is Male Pattern Baldness Preventable?

Currently, there’s no known way to prevent the condition. With that said, some researchers believe that it may help to reduce stress. Ultimately, this has to do with the fact that stress can contribute to hair loss by increasing sex hormones.

Given that, you may want to participate in relaxing activities such as walking or listening to soothing music.

Understanding Male Pattern Baldness 

Now you know all about male pattern baldness. As you can see, it can be caused by various things from medications to genetics. Fortunately, there are ways to treat the condition. When in doubt, consult with your primary care doctor!

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Kaelen Felix Illustrates a Dental Health Article for 360 MAGAZINE

COVID Stress x Teeth

By Justin Lyons

Coronavirus obviously affects all-around health, but it’s also taking a toll on mental health.

With a pandemic, a recession, social injustice and a majorly impactful presidential election coming in just over a month, who isn’t stressed and tense?

Dr. Cathy Hung says headaches, jaw pain or severe discomfort near the ears can all be connected to TMJ disorders. These symptoms can be brought upon by stress and tension at a time during which either of those would be easily forgiven, if not already expected.

TMJ, or the temporomandibular joint, is the joint connecting the jaw to the skull. There is one on each side of the head, and they’re used extensively for everything we open our jaws for. They’re incredibly important, but that importance can make them severe sources of pain when something goes wrong.

Hung, oral surgeon and author of Pulling Wisdom: Filling Gaps of Cross-Cultural Communication for Healthcare Providers, said there are many causes of TMJ disorders, but stress is one of the biggest.

“I have seen patients with TMJ due to stress from the pandemic. When people are tense, they often clench or grind their teeth, tightening their jaw muscles and putting stress on the TM joints. Sometimes severe clenching also can lead to a cracked tooth or cracked dental crown,” Hung said.

She also offers some tips for those with TMJ disorder-causing habits.

Teeth grinding: Known as bruxism, this can be grinding, gnashing or clenching of teeth. Hung said these can all happen unconsciously while awake or even while asleep. Grinding can lead to TMJ, headaches and damage to teeth, and the best treatments are stress relievers or doctor-prescribed relaxants. Dentists and oral surgeons can also fit teeth grinders for a protective mouthpiece to wear while sleeping.

Tension headaches: Hung said tension headaches feel like a band wrapped around the temples. These can come from clenching, but they can also be associated with pain in the jaw. Hung says over-the-counter medication can help, but it isn’t fail-proof. If they don’t work, you should schedule a visit with a medical professional.

Other TMJ symptoms: Hung says there are a few ways to tell if a person is suffering from a TMJ disorder.

“You may have a misaligned bite, or pain and a clicking or grating noise when you open your mouth,” Hung said. “Or, you may have trouble opening your mouth wide.”

Again, stress relief and mouth guards can help in these scenarios. Physical therapy can also help. Hung says surgery can be needed in the most severe cases.

It’s a stressful time in the world, but Hung offers some hope to those who have acquired TMJ disorders through stress.

“Certainly, treatment can take time to be effective,” Hung said. “But you’ll be glad to know that problems associated with TMJ disorder are more easily diagnosed and treated than they were in the past.”

For more information or to contact Dr. Cathy Hung, you can click right here.

Healthy Lifestyle Tips for Students

Every individual wants to lead a healthy lifestyle. However, when people start thinking about eating well, staying fit, and getting time for themselves, this seems impossible.

For students, juggling between classes, academic writing assignments, studying, and curricular activities takes away all their time. Not only do they have assignment deadlines to beat but also exams to prepare for. And since the primary goal is to boost their grades and maintain an outstanding academic performance, most students are bound to forget about all the things they need to maintain a healthy lifestyle.

Well, you should not let your studies or assignments hinder you from leading and maintaining a healthy lifestyle. You can always visit the website of a reputable and trustworthy paper writing service and pay for a college essay.

Leading a healthier lifestyle is not that intimidating and burdensome as many people presume it to be. As long as you make some small incremental adjustments, you are good to go. So, to be as healthy as an ox, and enjoy your lifestyle, follow the below daily health tips for students. 

Making healthy food choices

A healthy meal may not sound that exhilarating. However, it can help you keep fit and live your life to the fullest. Many students choose to consume junk foods either because they have too many responsibilities to handle or are lazy to cook. Well, if you are one of them, you should refrain from embracing such a habit. If you have too many tasks to work on, hire a professional writer from a reliable service and ask them to write an essay for you. This will give you enough time to complete your other assignments and get time to prepare a healthy meal. 

Eating in a poor manner results in fatigue, poor concentration, laziness, as well as frustration. Thus, if you want to perform well in your academics and feel fresh and energetic during the day, you need to eat right. Additionally, you should not skip meals. Remember to include fruits in your diet as well. And if you wish to prepare a particular meal and do not know how to go about it, ask a friend for help or check out tutorials on YouTube. 

Getting plenty of physical activity

Doing plenty of exercises aids in maintaining a healthy body as well as a sharp mind. The majority of students find it hard to stick to an exercise routine due to lack of time or monetary funds. But, this should not deter you from getting enough physical activity. As one of the most integral lifestyle tips, you need to stay active at all times. This does not mean that you should work out on a day-to-day basis. You can walk or ride a bike to class rather than take a bus or drive. 

Various learning institutions have outstanding and remarkable fitness facilities. You can visit the gym at your school before, between, or after classes. And if you have a tight schedule, consider doing your physical exercises in your dorm room. You can access a variety of fitness and work out tutorials on the internet. Regular exercise helps boost your muscle strength, improve mood, and control body weight. 

Staying hydrated

The human body is made up of more than seventy percent of liquid water. It is responsible for the overall functions of the body. To keep and maintain proper hydration levels, you should drink plenty of water (about 6 – 8 glasses) a day. With the various schools’ activities that you need to attend to and manage, you may choose to take coffee to help you keep awake, tea or soda to re-energize yourself. Well, doing so is not bad. However, this is not an efficient technique to warranty healthy living in college. Instead of relying on such drinks, choose to drink water. 

Consuming plenty of water helps in improving your concentration levels. Additionally, it helps prevent overeating hence weight reduction. Moreover, staying hydrated charges the body so that you can feel merry and chirpy throughout the day. So, carry a bottle of water with you wherever you go. 

Getting enough sleep

It may be tempting to stay awake till late in the night to complete your research paper project, hand out with friends, or finish a movie. But, you should not embrace such a habit. Depriving yourself of sleep cannot only reduce your brain function but can also lead to fatigue. Additionally, it can cause headaches, as well as weight issues.

Getting enough sleep is one of the health tips for students that you should practice. As a student, you need to sleep for about 8 hours to stay healthy. Also, sleeping or napping during the day can help you feel rested. So, learn to work on your assignments early enough. Or, you can sleep early and get up very early in the morning and work on them. This way, you will not only have had enough rest, but you will also get up feeling fresh and energetic to work on your projects and go about your day. 

Keeping a journal to avoid study stress

College life is, without a doubt, overwhelming. With the heaps of academic writing assignments to manage, extracurricular activities to take part in, budget to maintain, and social life to maintain, it can be challenging to lead a healthy lifestyle. Moreover, you will be more anxious and stressed most of the time. But, with the tips and techniques above, you can avoid facing tense and stressful situations. Nonetheless, journaling is a powerful technique for stress management. Not only does it help clarify your thoughts and feelings, but it also tunes on positive vibes. 

Furthermore, when you journal, you can boost your academic writing skills and enhance your creativity. Thus, you can work on your academic projects with ease and faster, thereby giving you more time for other crucial obligations. But, if you have any complex to handle assignments, you can always enlist a specialist from ResumeThatWorks

In conclusion, the best advice you can get to maintain a healthy lifestyle is to assert yourself. Letting other individuals make uncomfortable health decisions for you renders them powerful. Hence, you will not choose what you want to do or eat without consulting them. So, decide how you want to lead your life and what you should consume. But, you need to keep it healthy if you want to live your life to the fullest. And the above are some healthy lifestyle tips for college students that you can use.

Five Effective Workouts for Students

According to experts, there is no magic to exercise. What you put in determines what you get out of it. But, this does not imply that you should work out for several hours a day. It only means that you should work smart.

Furthermore, specialists approve that not all exercises have an equal creation. Some exercises are more effective than others regardless of if they target various muscle groups. These exercises are apposite for a vast array of fitness levels. Additionally, they can help you burn calories in a more effective manner.

But, as a student, how can you manage your assignments, deliver them on time, and get to exercise? Well, this should not trouble. Several professional authors write essays for cash. You can hire any of them to help with your projects and get to exercise.

Nonetheless, many students do not know the effective exercises they need to do. Some head back home to the couch or bed after walking by treadmills, weight machines, and stationary bikes. Well, some of the ideal physical exercises for your body do not need you to head to the gym or get fit enough to take part in a marathon.

These workouts can work out miracles in your health. Not only will you keep your weight in control but also ward off memory loss. Additionally, you can increase your balance and motion range and protect your joints and strengthen your bones, among other things. So, what are some of the best workouts for students you can do irrespective of your age and fitness level? Well, below are some activities you can do to get in shape and reduce the risk of diseases.

Running

Exercise programs ought to encompass cardiovascular exercises that strengthen the heart and burn calories. And, running is something that you can do at any time and any place with no tools but just a good pair of shoes. Any individual can benefit from running. You can trim, keep your blood pressure in check, reduce your risk for various ailments, and lift your mood, among other benefits.

Various studies show that running is an efficient exercise in that it helps improve memory as well as resist memory loss related to age. So, start your day with a 10 – 20-minute run. Over time, you can begin running long distances and fast until you run for about 1 or 2 hours on most days. 

Interval training

If you are a walker, exercise veteran, aerobic dancer, or a beginner, you should supplement interval training to your cardiovascular workout. This is a great workout technique as it helps increase your fitness levels and help you keep your weight in check. Changing your pace during the training exercise kindles the aerobic system to acclimatize. You can burn more calories if the aerobic system has more power. 

To increase the aerobic system’s power, push the pace or intensity for one or two minutes. Then, back off for some minutes (around 2 – 10). But, this will depend on the duration of your total workout as well as the necessary recovery time. And you can continue doing this as you work out. 

Lunges

Lunges work all the important lower body muscles: hamstrings, gluteals, and quadriceps. They are one of the greatest exercising techniques as they mimic life, that is walking but in an exaggerated manner. Also, they are more unconventional than squats as they help increase your balance. You can do them at any time without worrying about your studies or assignments. You can always ask for assistance with your tasks from EduJungles and not fret over your grades. 

To do lunges right, consider the following steps;- Move a step forward.- Maintain your spine in a neutral position. – Twist your front knee to an approximate of 90 degrees. While at it, focus on keeping your weight on the back toes.- Drop your back leg knee towards the floor. (You need to presume you are sitting on your back foot). 

For the lunges to be more functional, consider stepping backward and outwards to each side. 

Push-ups

If done in the correct way, push-ups are the best exercise you can use to strengthen your triceps, core trunk muscles, and chest. Furthermore, you can do push-ups at any fitness level. If you are a beginner, you can commence by pushing from the height of the kitchen counter. After, you can work your way to a chair or desk with bent knees. Last, you can conclude with the floor but on your toes. 

And to do a great push up, follow the steps below;- Place your hands a bit wider than the shoulder width from a face-down position.- With your knees and toes on the floor, try creating a flawless diagonal with your body from the shoulders to your toes. – Keep the abdominals and glutes engaged. – Pull down and lift your body by bowing and straightening your elbows. While at it, ensure your torso is stable at all times. 

Bent-over row

The bent-over row works all the core muscles of the upper back and the biceps. To do it right, consider the steps below;- Place your feet shoulder-width apart. – Bend the knees and stretch forward at the hips.- Incline your pelvis a bit forward.- Involve the abdominals and extend your upper spine to supplement support. – Hold dumbbells beneath your shoulders with your hands about shoulder-wide apart.- Move your elbows and lift both hands towards your body sides. – Pause. Then, lower your hands to the starting position at aslow pace. (If you are a beginner, conduct this exercise without any weights).

This exercise can leave you feeling re-energized and ready to tackle the day’s activities. But, if you have some difficult-to-approach assignments, feel free to ask for help from a cheap writing service

In conclusion, if you are not passionate about working out but only want to do it for your clothes to fit well or improve your health, visiting the gym can be one of the most overwhelming and intimidating scenes. On most occasions, you will start asking yourself what the perfect exercises for you are or when you will find the time. Well, that should not trouble you. As a student, there are various exercises you can do without visiting the gym. And while at it, you will not only get to boost your health but also lose weight. So, if you are wondering what some of the best exercises you can do are, consider the above healthy workouts for a student.

Storm illustration done by Mina Tocalini of 360 MAGAZINE.

This Is How to Sleep Through the Night

Do you have trouble sleeping at night and looking for advice? A lack of sleep each night can increase your risk of serious health problems. 
Some of these might include stomach problems, lack of energy, weight gain, and depression. There are tips that you need to follow to avoid these health conditions and for you to improve the quality of your sleep.
Here’s how to sleep through the night and to wake up feeling energized and rejuvenated.

Relax Your Body With Exercise

Did you know that regular exercise can prepare your body for quality sleep? Physical activity can help you to sleep through the night without disruptions. 

Moderate workout sessions can decrease the length of time it takes for you to fall asleep. Exercise also helps to relax your mind and body, which makes it easier for you to fall asleep.

Exercise is known to reduce muscle tension in the body, reduce stress, and to increase the production of endorphins, which are the ‘feel-good’ hormones. You don’t have to perform a strenuous or challenging workout to get substantial benefits.

You can dedicate thirty minutes of exercise sessions to improve the quality of your sleep. For example, your exercise routine may consist of jogging, brisk walking, swimming laps, washing your car, sweeping, or other simple chores around the house.

Try to avoid physical activities for at least three hours before going to bed. This is a precaution that you can take to give your body enough time to cool off from your workout and to prepare for sleep.

For long-term results, you need to find an exercise routine that you enjoy and stick with it. This is one of the easiest ways for you to overcome your sleeping problems.

Use a Leg Pillow

Are you a side sleeper? Your pillow can be a critical component of your sleep health. Placing a pillow between your legs is an effective technique that increases the quality of your sleep.

When you place a pillow between your legs, you’re helping to eliminate stress on your hips, prevent lower back and leg pains, improve blood circulation, and to improve spine alignment.

This technique might also be useful if you suffer from breathing conditions such as sleep apnea. Positioning a pillow between your legs may help to alleviate this condition.

Using a pillow might seem simple, but it can be very effective for you to sleep peacefully during the night. This is a comfortable sleeping position that you can utilize to enhance your sleep. 

Read this article to learn more valuable information about sleeping with a pillow between your legs.
Make Your Bedroom Comfortable
Be sure to optimize the comfort level of your bedroom so that you can get quality sleep. There might be issues in your bedroom that you’re not even aware of.

For better sleep, you might need to adjust your lighting, so that it’s not too harsh to disrupt your sleep. You can also keep your bedroom completely dark when you’re sleeping.

You might need to remove your television set from your bedroom and move it to another room. Watching television before you fall asleep might prevent you from getting enough sleep during the night.

So, you need to turn off your television screen or remove it from your room.

The electronics in your bedroom could also interfere with the quality of your sleep. Your radio, tablet, laptop, cell phone, and other items in your bedroom can be problematic.
So, it is beneficial for you to remove your electronics from your bedroom. 

Another important bedroom makeover is to change your mattress. Be sure to get rid of your old, lumpy mattress. Replacing your old mattress can be an effective way for you to get the quality sleep that you deserve. 
These are simple tweaks that you can use to turn your bedroom into a better sleeping environment. 

Avoid Smoking

Less smoking might help you to sleep better. Smoking is detrimental to your health, but it can also cause you to have sleeping problems. It might cause sleep apnea, snoring, and a host of other sleep-related issues.
Nicotine found in cigarettes could be the main reason why you’re unable to get a full night’s sleep. This is a chemical that is known to be responsible for insomnia and other issues.

When you’re trying to fall asleep, your nicotine cravings might be too intense, especially if you’re in the habit of smoking before bedtime.
Too much smoking tends to disrupt the patterns of your normal sleep cycle and might keep you awake for most of the night. Due to these problems, you should consider quitting your smoking habits. 

Avoid Caffeine

Caffeine is a common stimulant that might prevent you from falling asleep. Once it enters your bloodstream, it might cause insomnia, anxiety, irritability, and sleep disturbance.

Try to avoid caffeine intake to improve your sleep. You need to avoid drinking coffee, tea, and soft drinks before bedtime. These are essential steps for you to sleep better. 

Follow a Guide to Learn How to Sleep Through the Night

When you learn how to sleep through the night, it will be easier for you to adapt to a strategy that improves your sleeping patterns. Instead of waking up in the middle of the night, you have the chance to get the beauty sleep that you deserve.

Do you want to discover more helpful tips? If you want to read more useful articles, you can check out the rest of our website.

Mina Tocalini illustration for 360 MAGAZINE HEALTH SECTION.

Reduce Covid Stress

 The millions of infections and hundreds of thousands of deaths that the COVID-19 pandemic has brought globally are creating stress over everything from personal health to employment, lifestyle, and finances. Given these difficult circumstances, it’s more important than ever for people to know about coping mechanisms to better manage stress, protect their immune system, and increase their chances of staying healthy, says Dr. Nammy Patel, DDS, author of Age With Style: Your Guide To A Youthful Smile & Healthy Living.

“COVID is maximizing stress for so many people,” Dr. Patel says. “It has a far-reaching impact into every part of our lives, and if we don’t manage the stress, it severely affects our bodily systems – causing burned-out adrenals, high cortisol, and thyroid issues, to name a few consequences of high-stress levels. Thus, the immune system is lowered, and we are more vulnerable to illness.

“This era we are living in is very traumatic, and it’s very concerning. In dentistry, gum disease, sleep disturbances or apnea, and teeth breakage can all be evidence of stress. Poor oral health, as studies show, can be a gateway to medical issues. People often don’t identify how much stress they’re under, and how it’s affecting them physically, until they actually get sick.”

Dr. Patel has the following suggestions people can incorporate into their daily lives to better deal with stress. 

5 Ways To Cope And Protect Your Health:

  1. Adhere to a healthy diet. While in quarantine or a new normal in which people are spending the vast majority of their time at home, having healthy foods at home and not over-snacking are vital considerations. “We must be more mindful of the foods we put in our bodies,” Dr. Patel says. “Eat as many greens and whole foods as possible. Avoid dairy products as they increase mucus production in the sinus and the chest, leading to lots of sneezing and congestion. The coronavirus enters the nose and makes a home in the sinus, and to increase immunity, it’s important that the sinus and chest are not inflamed. Food prep makes it easier to eat healthy while working from home. Prepare salads and other healthy meals in advance.”
  2. Don’t over-indulge in drinking. “For some people, drinking is the only source of enjoyment during the pandemic,” Dr. Patel says. “And we see people who are isolating having Zoom calls with friends while drinking wine. The problem is that one glass turns into two or more, and with the sugar content of wine, you may wake up during the night. This disturbs sleep, and sleep is when the immune system regenerates. Restorative sleep is essential to our health.”
  3. Take vitamin supplements. “Often, those with adrenal fatigue don’t take in enough essential nutrients as stress increases their body’s nutritional demands,” Dr. Patel says. “To address adrenal and cortisol burnout, take multivitamins in order to get trace minerals.”
  4. Develop a morning ritual. “Deep breathing exercises can be calming and get you out of the hyper state,” Dr. Patel says. “You want to get rid of the ‘fight or flight’ mode and enter the ‘rest and digest’ state of mind.”
  5. Find a stress management activity that works for you. Many people don’t like to exercise, but Dr. Patel notes exercise doesn’t have to be rigorous to be effective. “A type of exercise one enjoys doing at home like walking, running, or yoga goes a long way toward releasing stress hormones,” she says. “And for those who like intense workouts, it’s all good in terms of reducing stress. Another good stress management technique is using biofeedback mechanisms like alpha state meditations to increase immunity.”

“The disruption of daily life by COVID-19 has caused us to rethink many things that we do,” Dr. Patel says. “How we deal with stress needs to be a priority now, and it’s not overly difficult if you develop good daily habits.”

Dr. Nammy Patel, DDS operates a practice called Green Dentistry in San Francisco and is the author of Age With Style: Your Guide To A Youthful Smile & Healthy Living. A graduate of the University of California’s School of Dentistry, she is a leader in the movement to bring environmental sanity and well-being into the dental world. Dr. Patel focuses on helping patients recognize the vital connection between dental health and whole body health.

Follow Green Dentistry: Facebook | Instagram | Twitter | Youtube

Covid and health illustration

Tips for Thriving During a Pandemic

By Michael Ungar, Ph.D.

“While there is much to be worried about during this pandemic, it is also an opportunity to build resilience individually and as a family.

Jessica and Faizal have been married for eight years. On the outside, their lives looked good before the pandemic. Jessica owned a small chain of salons, Faizal was an accountant in a large international firm. When they weren’t working, they travelled or golfed. They had one child, and though Faizal wanted a larger family, Jessica was hesitant to become trapped in the role of mother. Then COVID-19 happened. Jessica’s salons closed, and Faizal’s firm was hinting there’d be no bonuses this year. Without the distraction of work or travel, the couple’s relationship sputtered, and both were secretly speaking with divorce lawyers.

Like any crisis, this pandemic has forced us to examine our relationships and our values. It has stripped the veneer from dysfunctional patterns of coping. We are questioning the sanity of long hours at work or our penchant for living with high levels of household debt. While that reflection can make it seem our life is spiralling out of control, this pandemic is also forcing people to reconsider the things they need to be resilient, not just now, but in the future too.

As tragic as Jessica and Faizal’s lives may seem, the real tragedy is that they hadn’t put in place the personal, social or economic resources they needed for resilience. Resilience is most often described as our personal capacity to bounce back from hardship, and likened to thinking positive thoughts, or persevering under stress (the term ‘grit’ is common). The science of resilience, however, says something quite different. While rugged individuals can cope when their lives are stable, paychecks steady, and family conflict low, people with plenty of resources do much better when times get tough. Jessica might not have been able to control the pandemic, or its impact on her business, but she might have been able to put aside a rainy day fund. Faizal couldn’t have anticipated his loss of annual income either, but he might have invested more energy in his home life as a hedge against the emotional toll a future crisis would have on him and his family.

While research on the pandemic is now being done everywhere, there is plenty of evidence from studies of resilience during natural disasters which shows that most of us are poorly prepared for a major change. As we wait for a vaccine to become widely available and we can open up our economies without risking the lives of those with a compromised immune system, there are steps we can take to thrive during this difficult time.

  1. Put more effort into your relationships. Our individual resilience depends on the security of our relationships with others, including our family, friends and colleagues. The more we pay attention to the needs of others, the more they will pay attention to ours.
  2. Keep your days structured and maintain healthy routines. As the days go on and we struggle with change, one way to maintain good mental and physical health is to impose structure and accomplish the things we should accomplish. Structure and routine are a great way to make our lives feel predictable and increase our feelings of hope for the future.
  3. Get your finances in order. Thinking positive thoughts and being optimistic is easier when our finances are less stressed. If you have been accumulating debt, it is time to reconsider priorities and ask yourself, “Do I want to live with this much pressure?” and “What do I really need to feel happy?”
  4. Find new and powerful identities. As the pandemic continues and we spend less time at our places of business, it is important that we find new ways of showing others the things that are special about us. This is the time to explore hobbies, develop new talents, and share with others the things we like to do.
  5. Look for the spaces and places where you feel you belong. Making a contribution to the welfare of others pays a dividend in goodwill. It also makes us feel like we are part of a community, family, or workplace. The more we feel like we belong, the less likely we are to experience depression or anxiety.

Each of these steps has been shown to help people weather a crisis. For Jessica and Faizal, becoming more resilient has meant putting down their smartphones and eating dinners together as a family. It has meant asking each other for help, first with cutting up credit cards, then with making it possible for each of them to take time every day to exercise and be with family and friends. Jessica used to try to squeeze a walk in between running home to make dinner. Now she asks Faizal to cook dinner so she can spend some time looking after her own needs. If it works, she may even agree to having a second child as the family’s new pattern of caring for one another won’t mean all the responsibility for that decision falls on her shoulders.

Faizal, meanwhile, is taking control of the family’s bank account and rethinking where they live. A large home in the suburbs may bring with it some benefits, but it has also made the family vulnerable and placed them too far in debt. Change is coming, of that he’s sure. The couple are no longer seeking marriage counseling to break up. Now they’re seeing a life coach, together, to rebuild their family and their lives.

The pandemic is taking its toll, but like other disasters, it is causing many of us to rethink what we value and change the world around us so we can come back stronger.”

Michael Ungar, Ph.D., is a Family Therapist and Canada Research Chair in Child, Family and Community Resilience at Dalhousie University. His latest best-selling book is Change Your World: The Science of Resilience and the True Path to Success. More about Dr. Ungar: www.michaelungar.com

360 MAGAZINE, Nicole Avena, PhD

Top Five Tips For Avoiding Colds and Flu This Season

1. Take It Easy. Stress is a sure way to compromise your immune system. Be sure to make sure that you are taking care of yourself and making time to rest and restore in order to keep your stress levels at a minimum.

2. Take Vitamin C. Supplementing your diet with Vitamin C is a great way to ward of colds and flu. We don’t typically get enough Vitamin C from our diets alone, so a supplement is often the best way to go. Vitafusion makes a Vitamin C gummy that is easy to take, and a great way to get your daily dose of Vitamin C.

3. Avoid Closed Places. Cold and flu viruses spread via the air, so try to avoid spending too much time indoors where there may be people who are sick (like shopping malls). Try to get outdoors as much as you can, as the brisk air can be great for your health and also very refreshing.

4. Wash Your Hands, and Face. Washing your hands is a no-brainer, but don’t forget to wash your face! We often touch our face with our hands, and germs can be sitting there just waiting to invade. 

5. Use Sanitizer. Keeping your work and home areas clean of viruses is important. Use sanitizer to wipe down the places where germs might be lingering, such as door knobs, bathrooms, faucet handles, and keyboards.

Nicole Avena, PhD, is Assistant Professor of Neuroscience at Mount Sinai School of Medicine. She is the author of several books, including Why Diets Fail, and What to Eat When You’re Pregnant. 

360 MAGAZINE, Vaughn Lowery

5 Ways Your Relationship Can Hurt Your Health

By Robert Oldman

Anyone who clicked on a site like http://www.flirt.com and is now in a meaningful relationship as a result may well face their fair share of ups and downs. For most people, dating relationships are new and exciting uncharted territory. The experience will more typically be exemplified by happiness, contentment, fun nights out, cozy nights in. With all that going on, surely there can’t be any negatives associated with being in a relationship or dating someone? Actually, that’s not always the case at all. Your relationship can actually damage your health, in a variety of different, sometimes surprising ways. Here are five you may not necessarily have considered.

Stress

In any relationship, there will inevitably be times when you are less satisfied than others. It is pretty much impossible to coast along without there ever being moments of friction, whether this is anything to do with yourselves, or external factors have come into play.  Everything from worrying about family to money issues to work can impact your stress levels, but having doubts about your partnership can be especially concerning. If you are unduly bothered about anything at all, this can have a negative affect on everything from your blood pressure to your libido. Prolonged periods of stress can lead to even more potentially harmful problems, such as mental ill-health. After all, her aspiration can lead to his perspiration.

Overeating

There can be a direct correlation between stress and eating. What is known as comfort eating is a well-known medical condition, leading to people compensating for feelings of inadequacy by over-indulging, often in fatty or fast foods which are bad for your cardiovascular system. When couples are enjoying a healthy, relatively hassle-free relationship, they might not be aware of it but they can also do damage by spending excessive amounts of time dining out or going on regular restaurant dates. Drinking too much is another potentially risky side-effect for partners who relish each other’s company a bit too much!

Insomnia

While sleeping together and enjoying all the fruits of an active love life are all well and good, the fact you are sharing your bed with somebody can have its downside. Some partners can be restless, tossing and turning, or hogging the covers. One of the commonest issues in the bedroom department is when one of the parties has a snoring habit. Many factors can trigger this unfortunate activity, from eating late at night to drinking too much coffee to smoking, but the bottom line is hours of interrupted sleep for their other half. Insomnia brings several other issues, including impacts on mental health.

Partying

People who are enjoying a healthy and fulfilling partnership will often feel like letting off steam after a long working week. This is something which could well commence when they are at home, fortifying themselves with a few drinks prior to heading out to the bar, club or party. When couples get into the habit of indulging in liquid refreshments on a regular basis, they may well get to the stage where they no longer need the excuse of kickstarting their evening with pre-date drinks. It’s not uncommon for this type of behavior to begin on ‘school nights,’ too. People can all too quickly lapse into problematic drinking patterns, and if there are two susceptible individuals hovering near the supply of bottles, this could become something they share.

Depression

Many things can cause a relationship to slide off the rails, whether there are temporary disagreements or profound arguments. Disaffection can lead to more negative symptoms, and if these remain unchecked, the end result can be depressive illness. When one partner succumbs to any form of depression, the relationship can be tested to its breaking point.

About Robert Oldman

A Chief Writer of a relationship blog. He posseses a degree in Psychology from Kent State University and specializes in the field of interpersonal relationships as well as communication.