Stress: Causes Of Stress, What Stress Does To The Body, And Prevention Of Stress

Stress is an inevitable part of our lives. From everyday challenges to significant life events, we encounter stress in various forms. However, understanding stress, its causes, the stress diathesis model, and what stress does to the body is essential for managing it effectively and maintaining our well-being. In this blog post, we will explore the concept of stress, its effects on the body, and practical tips to cope with stress.

Stress can be defined as the body’s response to external demands or pressures, known as stressors. When we perceive a situation as demanding or threatening, our bodies trigger a complex response system that prepares us to take action. This response, known as the “fight or flight” response, involves the release of stress hormones, increased heart rate, heightened alertness, and other physiological changes (1).

Types Of Stress

Categorically, there are two major kinds of stress, acute stress, and chronic stress.

• – Acute Stress

Acute stress is the most common type and is usually short-term. It occurs in response to immediate challenges or threats, such as an upcoming deadline or a sudden event. Acute stress can be beneficial in small doses, as it may increase focus and motivation. However, prolonged exposure to acute stress can lead to negative effects on health and well-being.

• – Chronic Stress

Chronic stress is long-term stress that persists over an extended period. It often results from ongoing, repetitive situations, such as financial difficulties, relationship problems, or job-related stress. Chronic stress can have severe consequences on physical and mental health, including increased risk of heart disease, depression, anxiety, and weakened immune systems (2).

The Stress Diathesis Model

The stress-diathesis model proposes that the development of mental health disorders results from the interaction between environmental stressors and an individual’s underlying vulnerability or predisposition. The model suggests that individuals with a higher diathesis or vulnerability level are more susceptible to the effects of stress, increasing their risk of developing psychological distress or disorders.

Components Of The Stress-Diathesis Model

The following are the components of the stress diathesis:

• – Stress: Stress refers to external events or circumstances that exert pressure on an individual’s adaptive capabilities. These stressors can be of various types, such as acute life events (e.g., loss of a loved one, job changes), chronic stress (e.g., ongoing work demands, financial difficulties), or daily hassles (e.g., traffic, conflicts).
• – Diathesis: Diathesis refers to an individual’s underlying vulnerability or predisposition to developing mental health disorders. Diathesis factors can include genetic predispositions, early life experiences, personality traits, biological factors, and social factors. These factors interact and contribute to an individual’s susceptibility to stress-related difficulties.
• – Interaction: According to the stress-diathesis model, the impact of stress on mental health outcomes depends on the interaction between stress and diathesis. Individuals with a higher diathesis level may be more likely to experience adverse psychological outcomes when exposed to stressors, while those with a lower diathesis level may exhibit greater resilience.

Implications Of The Stress-Diathesis Model

• – Risk Assessment: The stress-diathesis model highlights the importance of conducting comprehensive risk assessments for mental health disorders. By evaluating an individual’s diathesis level and considering their exposure to stressful life events, mental health professionals can better identify individuals at higher risk and tailor interventions accordingly.
• – Prevention and Early Intervention: Understanding the stress-diathesis model can inform preventive strategies and early intervention efforts. By identifying and addressing diathesis factors and providing stress management techniques, individuals can build resilience and reduce their susceptibility to stress-related mental health problems.
• – Treatment Planning: The stress-diathesis model also guides treatment planning for individuals with mental health disorders. Therapeutic interventions may focus on both reducing stress levels and addressing underlying diathesis factors. This integrated approach promotes a comprehensive understanding of the individual’s unique vulnerabilities and stressors (3,4).

Causes Of Stress

Stress has become an unavoidable aspect of modern life, affecting people of all ages and backgrounds. It is crucial to identify and understand the causes of stress to effectively manage its impact on our physical and mental well-being. In this section, we will explore some common causes of stress, shedding light on the factors that contribute to its prevalence which further explains some reasons behind what stress does to the body.

Some of the causes of stress are:

• – Work-related Stress

Work-related stress is one of the leading causes of stress in today’s society. Factors such as heavy workloads, tight deadlines, long hours, and conflicts with colleagues or superiors can create a high-pressure environment. Uncertainty about job security and career progression can also contribute to increased stress levels.

• – Financial Pressures

Financial concerns and insecurities can significantly impact our stress levels. The fear of not meeting financial obligations, struggling with debt, or facing job loss can create immense stress and anxiety. The constant pressure to maintain a certain standard of living and provide for ourselves and our families can be overwhelming.

• – Relationship Challenges

Relationships, whether with family, friends, or romantic partners, can sometimes be a source of stress. Conflicts, misunderstandings, and strained communication patterns can create emotional distress. Balancing personal and professional commitments, meeting expectations, and managing conflicts within relationships can all contribute to elevated stress levels.

• – Life Transitions and Events

Life transitions, such as moving to a new city, starting or ending a relationship, or experiencing the loss of a loved one, can trigger significant stress. Adjusting to change, coping with uncertainty, and managing the emotional impact of major life events can be challenging and overwhelming (5).

• – Health Issues

Health concerns, whether personal or affecting a loved one, can generate considerable stress. Dealing with chronic illnesses, managing medical treatments, or worrying about the well-being of oneself or others can take a toll on mental and emotional well-being. Most times, stress on the heart is traceable to health issues as its underlying etiology.

• – Academic Pressure

Students, in particular, face stress related to academic performance and the pressure to excel. Deadlines, exams, and the expectation to maintain high grades can create a demanding and stressful environment.

• – Overwhelming Responsibilities

Feeling overwhelmed by multiple responsibilities and commitments can contribute to chronic stress. Balancing work, family obligations, social engagements, and personal aspirations can leave individuals feeling stretched thin and struggling to find a healthy work-life balance (6).

What Stress Does To The Body: Effects Of Stress On Different Body And Its Management

The effect of stress on the different parts of the body cannot be overemphasized as it affects practically every part of the body right from the central nervous system to the integumentary system.

The following are the effects of stress on the different parts of the human body:

• 1. Stress on the heart

When we experience stress, our body enters a state of heightened alertness, triggering the release of stress hormones such as cortisol and adrenaline. These hormones increase heart rate, elevate blood pressure, and constrict blood vessels. While this response is helpful in acute situations, prolonged exposure to stress can lead to chronic elevation of these physiological responses, placing an excessive burden on the heart.

One of the key effects of chronic stress on the heart is an increased risk of developing cardiovascular diseases. Studies have shown that individuals who experience chronic stress are more likely to develop conditions such as hypertension, coronary artery disease, and even heart attacks. The constant activation of the stress response can contribute to the buildup of plaque in the arteries, leading to atherosclerosis and reduced blood flow to the heart.

It is crucial to note that the effects of stress on the heart are not solely limited to physical factors. Psychological stress has been linked to increased levels of anxiety, depression, and hostility, all of which can further impact heart health. These mental health conditions can lead to unhealthy behaviors, poor adherence to medical treatment, and increased inflammation in the body, all of which can exacerbate heart-related issues.

To mitigate the detrimental effects of stress on the heart, it is essential to adopt effective stress management techniques. Engaging in regular physical activity, practicing relaxation techniques such as deep breathing exercises or meditation, maintaining a healthy diet, and getting adequate sleep are all beneficial in reducing stress levels and protecting heart health (7).

• 2. Stress on joints

The effects of stress on the joint are better explained by studying the effects of stress on shoulders and the neck. These are two joints in the body commonly affected by stress.

One of the primary effects of stress on shoulders is the development of muscle tension and tightness. When we feel stressed, our bodies naturally prepare for action, resulting in the contraction of muscles. This can lead to chronic muscle tension in the shoulders, causing stiffness, discomfort, and even pain. Prolonged muscle tension can further contribute to poor posture and restricted range of motion in the shoulders, exacerbating physical discomfort.

To mitigate the effects of stress on shoulders, it is essential to incorporate stress management techniques into daily life. Regular exercise, such as stretching and strengthening exercises specifically targeting the shoulders, can help alleviate muscle tension and promote better posture. Engaging in relaxation techniques, such as deep breathing exercises or mindfulness meditation, can also help reduce overall stress levels and promote relaxation in the shoulder area (8).

• 3. Stress on skin

Interesting manifestations of stress on the body include the appearance of stress welts on the skin and stress dyshidrotic eczema.

1. a) Stress welts

These welts, also known as stress hives or stress rashes, can be a visible sign of the body’s response to stress and can vary in size, shape, and severity.

Stress welts, or urticaria, are an allergic reaction that occurs as a result of stress. When we experience stress, our bodies release stress hormones like cortisol, which can trigger a cascade of physiological responses. This includes the release of histamine, a chemical that causes blood vessels to leak fluid, resulting in characteristic welts or raised patches on the skin.

The appearance of stress welts can vary from person to person. Some individuals may develop small, itchy bumps, while others may experience larger welts that are accompanied by redness and swelling. These welts can appear suddenly and may change in size and shape over time. They can also be accompanied by itching, burning, or stinging sensations, adding to the overall discomfort.

Managing stress welts involves a multi-faceted approach. First and foremost, it is crucial to identify and address the sources of stress in one’s life. This can involve making lifestyle changes, practicing stress management techniques such as meditation or yoga, seeking support from loved ones or professionals, and adopting healthy coping mechanisms.

Additionally, certain topical treatments can provide relief from the discomfort associated with stress welts. Over-the-counter antihistamines or anti-itch creams can help reduce itching and inflammation. Applying cold compresses or taking soothing baths with colloidal oatmeal can also provide relief and promote skin healing (9).

1. b) Stress dyshidrotic eczema

Dyshidrotic eczema, also known as pompholyx or dyshidrosis, is a skin condition characterized by the development of small, itchy blisters on the hands and feet. While the exact cause of dyshidrotic eczema is not fully understood, stress has been identified as a significant factor in triggering and exacerbating this condition.

The relationship between stress and dyshidrotic eczema is complex and multifaceted. Stress can weaken the immune system, making the skin more susceptible to inflammatory responses and allergic reactions. Additionally, stress can impair the skin’s barrier function, allowing irritants to penetrate more easily and trigger eczema flare-ups.

Managing stress is crucial in the management of stress dyshidrotic eczema. While it may not be possible to eliminate stress from our lives, some strategies can help mitigate its impact on our skin. Adopting stress management techniques, such as deep breathing exercises, meditation, and engaging in activities that promote relaxation, can help reduce stress levels and potentially prevent or minimize eczema flare-ups.

It is important to consult with a dermatologist or healthcare professional for an accurate diagnosis and personalized treatment plan for stress dyshidrotic eczema. They can guide managing stress, recommend suitable skincare products, and prescribe appropriate medications if needed (10,11).

• 4. Stress on the urinary system

Stress in the urological system of man can manifest in various ways and one of the common manifestations is frequent urinary tract infections. Urinary tract infections (UTIs) are common bacterial infections that can affect various parts of the urinary system, including the bladder, urethra, and kidneys. While bacteria are the primary cause of UTIs, research suggests that stress can play a significant role in both the development and recurrence of these infections.

Stress is a natural response to challenging situations, but when experienced chronically or intensely, it can have a profound impact on our physical health. One area where stress can affect our body is the immune system. When we are stressed, our immune system may not function optimally, making us more susceptible to infections, including UTIs, and in such cases, they are referred to as stress UTIs.

When it comes to recurrent UTIs, stress can be a significant factor. Chronic stress can weaken the immune system over time, making it harder for the body to fight off recurring infections. Additionally, stress can disrupt the balance of the gut microbiota, which plays a role in maintaining urinary tract health. Imbalances in the gut microbiota can increase the risk of UTIs and contribute to their recurrence.

Managing stress is crucial in reducing the risk of stress UTIs and their recurrence. Incorporating stress management techniques into daily life can have a positive impact on overall well-being and urinary tract health. Strategies such as exercise, mindfulness meditation, deep breathing exercises, and engaging in hobbies or activities that promote relaxation can help reduce stress levels.

Furthermore, practicing good hygiene habits, such as wiping front to back after using the toilet, staying well-hydrated, and urinating before and after sexual activity, can help prevent UTIs. It is also important to seek prompt medical attention if UTI symptoms arise, as early diagnosis and treatment can prevent the infection from spreading and causing complications (12).

• 5. Yeast infection

Recurrent yeast infection resulting from chronic stress is otherwise called a stress yeast infection. Yeast infections, also known as candidiasis, are fungal infections that commonly affect the genital area, mouth, throat, or skin folds. While yeast infections are primarily caused by an overgrowth of the fungus Candida albicans, stress can play a significant role in both triggering and exacerbating these infections.

Stress is a natural response to demanding situations, but when experienced chronically or intensely, it can have detrimental effects on our physical health. One area where stress can impact our body is the immune system. When we are under stress, our immune response may be compromised, making us more susceptible to infections, including yeast infections.

Stress can weaken the immune system by altering the balance of hormones and neurotransmitters in the body. This hormonal imbalance can disrupt the natural defense mechanisms that keep the Candida fungus in check. As a result, the overgrowth of yeast can occur, leading to the development of a yeast infection.

Good hygiene practices, such as wearing breathable underwear, avoiding douches or scented products in the genital area, and practicing proper vaginal care, can also aid in preventing yeast infections. Maintaining a healthy gut by consuming probiotic-rich foods or supplements can promote a balanced microbiota and reduce the risk of fungal overgrowth.

If experiencing symptoms of a stress yeast infection, it is important to seek medical advice for proper diagnosis and treatment. Over-the-counter antifungal medications are commonly available, but in some cases, prescription medications may be necessary to address more severe or recurrent infections (13).

• 6. Effects of Stress on Menstruation

Stress, whether it is caused by emotional or physical factors, can disrupt the delicate hormonal balance in the body. When we are under stress, our bodies release stress hormones such as cortisol and adrenaline, which can interfere with the normal functioning of the reproductive system.

One common effect of stress on menstrual cycles is a delay in the onset of periods. Stress delaying periods occur as a result of high levels of stress which can disrupt the normal release of hormones that regulate the menstrual cycle, particularly the hormones responsible for ovulation. As a result, the menstrual cycle may become irregular, causing a delay in the start of menstruation.

Furthermore, stress can also lead to changes in the duration and intensity of menstrual flow. Some women may experience heavier or lighter periods than usual, while others may have irregular spotting throughout their cycle. These variations are believed to be influenced by the impact of stress on hormonal fluctuations.

If you experience significant changes or irregularities in your menstrual cycle that are causing concern, it is advisable to consult with a healthcare professional. They can provide guidance, perform necessary evaluations, and offer appropriate treatment options if needed (14).

Prevention Of Stress

Here are effective strategies to help prevent stress:

• • – Practice mindfulness
  • – Prioritize self-care
  • – Establish boundaries
  • – Time management
  • – Maintain healthy relationships
  • – Engage in self-relieving activities
  • – Seek help when needed (1).

Conclusion

Stress is a medical condition that is characterized by a range of different symptoms. It is considered a symptom of stress when individuals experience physical and emotional tension in response to a stressful event. Stress can cause a range of physical and emotional symptoms and may negatively affect an individual’s ability to function properly.

Some of the common stress symptoms include high blood pressure, physical symptoms such as headaches, difficulty sleeping, and digestive problems. Stress is a physiological response caused by the activation of the autonomic nervous system through the fight-or-flight response.

While stress may be a normal response to certain situations, chronic stress can cause serious health problems. If left untreated, chronic stress can lead to heart disease, stroke, depression, and other chronic medical conditions. Therefore, it is essential that individuals seek medical assistance if they experience prolonged stress symptoms.

References:

1. 1. https://my.clevelandclinic.org/health/articles/11874-stress
2. 2. https://www.medicalnewstoday.com/articles/145855#types
3. 3. https://www.verywellmind.com/what-is-the-diathesis-stress-model-6454943
4. 4. https://www.tutor2u.net/hsc/reference/stress-diathesis-model#:~:text=The+stress%2Ddiathesis+model+is,by+the+stress%2Ddiathesis+model.
5. 5. https://www.webmd.com/balance/guide/causes-of-stress
6. 6. https://psychcentral.com/stress/what-causes-stress#cause-of-stress
7. 7. https://www.heart.org/en/healthy-living/healthy-lifestyle/stress-management/stress-and-heart-health
8. 8. https://www.eliteorthopaedic.com/blog/can-stress-cause-shoulder-pain
9. 9. https://www.medicalnewstoday.com/articles/317631#_noHeaderPrefixedContent
10. 10. https://www.aad.org/public/diseases/eczema/types/dyshidrotic-eczema/causes#:~:text=Stress+or+weather+can+trigger,appear+until+their+stress+lessens.
11. 11. https://balmonds.co.uk/blogs/blog/how-does-stress-cause-dyshidrotic-eczema
12. 12. https://www.healthline.com/health/urinary-tract-infection-adults/can-stress-cause-a-uti#When-to-talk-with-a-healthcare-professional
13. 13. https://www.healthline.com/health/can-stress-cause-yeast-infection
14. 14. https://health.clevelandclinic.org/can-stress-cause-you-to-skip-a-period/

Skin Care Options : Ingredients, Products, Vitamins, and Stem Cells

Taking care of your skin is an essential part of a good self-care routine. As you probably already know, the skin is the largest organ in the body, and it is the first line of defense against external factors such as sun damage, weather conditions, and pollution.

To be able to maintain healthy and glowing skin, it’s crucial to know what skin care ingredients to avoid, your skin care options, what products to use, skin care must haves, and how to develop a routine that fits your skin type and age. In this article, we will explore different skin care options, from homemade remedies to must-have products, and we will touch on skin care with stem cells, skincare and makeup and how they complement each other.

Firstly we’ll discuss the skin care ingredients to avoid when getting skin care products that best suit your skin.

Skin Care Ingredients To Avoid

Not all skincare ingredients are beneficial to your skin. Some ingredients can cause irritation, dryness, or even worse, breakouts. When shopping for skincare products, it’s essential to check the ingredients list and avoid the following:

1. 1. Parabens: They are commonly used as preservatives in skin care products. However, studies have linked parabens to cancer and hormone disruption (1). Avoid products that contain propylparaben, butylparaben, and methylparaben.
2. 2. Fragrances: Fragrances can cause irritation, redness, and allergic reactions, especially if you have very sensitive skin. Instead, opt for fragrance-free products to avoid getting any reactions.
3. 3. Sulfates: Sulfates are commonly used as a foaming agent in cleansers and shampoos. However, they can strip the skin of its natural oils and cause dryness, and makes you prone to irritation (2).
4. 4. Alcohol: Alcohol is commonly found in toners and astringents. It can cause dryness and irritation, thereby disrupting your skin barrier, especially if your skin is sensitive.
5. 5. Synthetic Colors: Synthetic colors are often found in skincare products to make them more visually appealing. However, they can cause skin irritation and allergic reactions.

Now, having discussed the skin care ingredients to avoid, here are some skin care products you should inculcate into your skincare routine.

What Skin Care Products Do I Need?

No more asking yourself what skin care products do I need. Here you have it. A good skincare routine should include the following products:

• – Cleanser: This is the number one skin care for beginners and experts. A cleanser removes dirt, oil, and makeup from your skin. Choose a gentle cleanser that doesn’t strip your skin of its natural oils. If you have oily or acne-prone skin, look for a cleanser that contains salicylic acid, which can help unclog pores. skin care with salicylic acid is the gold standard for many acne, blackhead, and oily-prone skin treatment (3).
• – Toner: Using a toner will help balance the pH of your skin and prepare it for the next steps of your skincare routine. Look for a toner that contains witch hazel, which can help reduce inflammation and redness.
• – Serum: A serum is a concentrated formula that targets specific skin concerns, such as fine lines, wrinkles, and dark spots. Look for a serum that contains hyaluronic acid, which can help plump and hydrate the skin.
• – Moisturizer: A skin care moisturizer hydrates your skin and locks in moisture. Look for a moisturizer that contains ceramides, which can help restore your skin’s natural barrier.
• – Sunscreen: Sunscreen protects your skin from hazardous UV rays that has the likelihood to cause skin cancer, sun damage, and premature aging. Look for a broad-spectrum sunscreen with an SPF of 30 or higher, and apply it every day, even on cloudy days.

Skin Care Vitamin E

Vitamin E is an antioxidant that protects the skin from damage caused by free radicals, which can lead to premature aging. It’s commonly found in skin care products, such as moisturizers, serums, and eye creams. Vitamin E can also help reduce inflammation, redness, and sun damage. If you’re looking for a vitamin E-rich skin care moisturizer, try the CeraVe Daily Moisturizing Lotion, which is suitable for all skin types and provides long-lasting hydration.

Skin Care With Salicylic Acid

Salicylic acid is a beta-hydroxy acid that is commonly used in skincare products for oily or acne-prone skin. It works by exfoliating the skin and unclogging pores, which can help reduce the appearance of blackheads and whiteheads. Skin care with salicylic acid can also help reduce inflammation and redness, making it a popular ingredient for those with sensitive skin. If you’re looking for a skin care with salicylic acid-based cleanser, try the Neutrogena Oil-Free Acne Wash, which is suitable for daily use and can help prevent breakouts.

Skin Care Moisturizer

A moisturizer is a crucial part of any skincare routine, as it helps hydrate the skin and prevent dryness and flakiness. Moisturizers come in many different formulas, such as creams, lotions, and gels, and they can be tailored to different skin types.

If you have dry skin, look for a moisturizer that contains hyaluronic acid, which can help retain moisture in the skin. If you have oily skin, look for a lightweight, oil-free moisturizer that won’t clog your pores. One of the best moisturizers for all skin types is the Cetaphil Daily Hydrating Lotion, which is non-greasy and absorbs quickly into the skin.

What Are The Different Skin Care Options

When it comes to skin care, there are many different skin care options to choose from, depending on your skin type, age, and concerns. Here are some of the most popular skin care options:

• – Chemical Peels

Chemical peels are a type of exfoliation that uses acids to remove dead skin cells and promote cell turnover. They can help reduce the appearance of fine lines, wrinkles, and hyperpigmentation, but they should only be done by a licensed professional. They can be done on your face, neck, and hands. After a chemical peel, the skin becomes extremely sensitive to the and so you should always wear a sunscreen at all times (4).

• – Microneedling

Microneedling involves using a device with small needles to create tiny punctures in the skin. This can help stimulate collagen production and improve the appearance of scars, acne, fine lines, sun damage, and wrinkles. This process is also known as collagen induction therapy and most times, you may need about 4-6 procedures to notice any change (5).

• – Retinoids

Retinoids are a type of vitamin A that can help reduce the appearance of fine lines, wrinkles, and dark spots. They can be found in prescription-strength products or over-the-counter creams and serums.

• – LED light therapy

LED light therapy involves exposing the skin to different wavelengths of light to promote collagen production and reduce inflammation. It can be done at home with a handheld device or in a professional setting.

Natural Skincare Options Routine

If you prefer a more natural approach to skincare, there are many skin care homemade remedies that you can try. Here are some DIY skin care homemade recipes you could try:

1. 1. Honey face mask: Honey is a natural humectant, which means it helps retain moisture in the skin. To make a honey face mask, mix 1 tablespoon of honey with 1 tablespoon of plain yogurt and apply it to your face. Leave it on for 15-20 minutes, then rinse off with warm water.
2. 2. Coffee body scrub: Coffee grounds are a great exfoliant that can help smooth and soften the skin. To make a coffee body scrub, mix 1/2 cup of coffee grounds with 1/4 cup of coconut oil and 1/4 cup of brown sugar. Massage the mixture onto your skin in circular motions, then rinse off with warm water.
3. 3. Green tea toner: Green tea is rich in antioxidants that can help reduce inflammation and protect the skin from damage. To make a green tea toner, steep 1 green tea bag in 1 cup of hot water for 5-10 minutes. Let the tea cool, then pour it into a spray bottle and spritz it onto your face.

Skin Care Ingredients To Avoid During Pregnancy

If you’re pregnant or breastfeeding, it’s essential to be cautious about the skincare products you use, as some ingredients can be harmful to your baby.

Here are some ingredients to avoid during pregnancy:

1. 1. Retinoids: You do not want to be using retinoids when pregnant. Retinoids are a type of vitamin A that can be found in some anti-aging creams and acne treatments. High doses of retinoids have been linked to birth defects, so it’s best to avoid them during pregnancy.
2. 2. Salicylic acid: While salicylic acid is generally safe to use during pregnancy in small amounts, it’s best to avoid high concentrations of salicylic acid, such as those found in chemical peels.
3. 3. Hydroquinone: Hydroquinone is a skin-lightening ingredient that has been linked to fetal malformations and should be avoided during pregnancy.
4. 4. Phthalates: Phthalates are chemicals that are commonly found in fragrances and have been linked to developmental and reproductive toxicity. Look for fragrance-free products to avoid phthalates.

Skin Care In Your 30s

In your 30s, your skin starts to lose some of its elasticity and firmness, and fine lines and wrinkles may start to appear. To keep your skin looking youthful, here are some tips for skin care in your 30s:

1. 1. Use a retinoid: As mentioned earlier, retinoids can help reduce the appearance of fine lines and wrinkles. Start using a retinoid as a skin care in your 30s to help maintain your skin’s elasticity and firmness.
2. 2. Use a vitamin C serum: Vitamin C is a powerful antioxidant that can help protect the skin from damage and brighten the complexion. Look for a vitamin C serum to use in the morning before applying your skin care moisturizer.
3. 3. Wear sunscreen: Sun damage is one of the primary causes of premature aging, so it’s essential to wear sunscreen every day, even on cloudy days. Look for a broad-spectrum sunscreen with an SPF of 30 or higher.
4. 4. Stay hydrated: Drinking plenty of water can help keep your skin hydrated and prevent dryness and flakiness. Aim to drink at least 8 glasses of water a day.

What Are The Most Important Skin Care Must-haves?

While everyone’s skin care needs are different, there are some essential products that everyone should have in their skincare routine and are nonnegotiable. Here are some skin care must-haves:

1. 1. Cleanser: A gentle cleanser is essential for removing dirt, oil, and makeup from the skin.
2. 2. Moisturizer: A moisturizer helps hydrate the skin and prevent dryness and flakiness.
3. 3. Sunscreen: Sunscreen helps protect the skin from damaging UV rays, which can cause premature aging and skin cancer.
4. 4. Exfoliator: An exfoliator helps remove dead skin cells and promote cell turnover, which can help brighten the complexion and reduce the appearance of fine lines and wrinkles.

Skin Care With Stem Cells

Stem cells are cells that have the potential to develop into different types of cells in the body, and they have become a popular ingredient in skincare products. Stem cells from plants, such as apples and grapes, are often used in skincare to help protect the skin from damage and promote cell regeneration. Some studies have shown that skin care with stem cells can help reduce the appearance of fine lines and wrinkles, but more research is needed to confirm these benefits.

Skin Care To Reduce Redness

If you have redness-prone skin, there are some steps you can take to help reduce the appearance of redness. Here are some tips for skin care to reduce redness:

1. 1. Use a gentle cleanser: Harsh cleansers can strip the skin of its natural oils and exacerbate redness. Look for a gentle cleanser that won’t irritate the skin.
2. 2. Use a moisturizer with niacinamide: Niacinamide is a form of vitamin B3 that can help reduce inflammation and redness. Look for a skin care moisturizer that contains niacinamide to help calm and soothe redness-prone skin.
3. 3. Avoid hot water: Hot water can cause the skin to become flushed and irritated, so it’s best to avoid hot water when washing your face or taking a shower. Use lukewarm water instead.
4. 4. Use a green-tinted primer or concealer: Green-tinted products can help neutralize redness and create a more even complexion. Look for a green-tinted primer or concealer to use under your foundation.

Skincare and Makeup

Skincare and makeup often go hand in hand, as makeup can be a great way to enhance your natural beauty and cover up imperfections. However, it’s important to make sure that your makeup isn’t causing damage to your skin. Here are some tips for skincare and makeup:

• – Use non-comedogenic makeup: Non-comedogenic makeup won’t clog your pores and can help prevent breakouts.
• – Remove your makeup before bed: Leaving your makeup on all through the night can clog your pores and cause you to breakout. Always ensure to remove your makeup before bed using a gentle cleanser.
• – Use a primer: A primer can help create a smooth base for your makeup and help it last longer.
• – Look for makeup with skincare benefits: Some makeup products contain skincare ingredients, such as antioxidants or hyaluronic acid, which can help improve the health and appearance of your skin.

Conclusion

In conclusion, taking care of your skin is an important part of maintaining your overall health and well-being. Whether you’re a beginner or a skincare expert, there is a wide range of skincare options available to suit your needs and preferences.

By using the right skincare ingredients, such as vitamin E, salicylic acid, and stem cells, and avoiding harmful ingredients, such as retinoids and hydroquinone during pregnancy, you can help keep your skin looking healthy and youthful. Remember to always wear sunscreen, drink plenty of water, and be gentle with your skin, and you’ll be on your way to achieving a healthy, glowing complexion.

References

1. 1. https://www.scientificamerican.com/article/should-people-be-concerned-about-parabens-in-beauty-products/

2.https://www.medicalnewstoday.com/articles/327013#:~:text=Sulfates+may+strip+away+too,health+from+using+sulfates+correctly.

3. 3. https://www.nbcnews.com/select/amp/ncna1274542
4. 4. https://www.webmd.com/beauty/cosmetic-procedures-chemical-peel-treatments
5. 5. https://www.webmd.com/beauty/what_is_microneedling

Hair Health: Hair Loss Causes, How To Reduce Hair Loss, And Treatment For Hair Loss

By employing the right hair care methods and adopting a balanced diet, the thousands of microscopic hairs on the head can stay fed and healthy. These techniques aid in preventing hair loss and thinning. Eating healthy prevents hair loss low iron and hair loss vitamin B12. Hair loss can be physiological or pathological, for women, it is mostly physiological, this explains why hair loss reasons for females is usually hair loss post-pregnancy, or hair loss 4 months postpartum.

Similar to skin welfare, the majority of individuals can obtain the necessary levels of vitamin B from diet alone, but taking a multivitamin regularly or B complex supplementation can aid in prevention of hair loss vitamin B12. Individuals typically don’t need to worry about taking excessive amounts of B vitamins because the human body releases what it doesn’t need because they are water-soluble (1).

Iron and protein remain both vital components of your diet that are most crucial. The body’s cells that make hair, which develop the fastest given that they are not necessary for living, are also among the first to be impacted by poor nutrition or deficiency.

Consider including foods high in iron in the diet, such as leafy greens, seafood, pumpkin seeds, legumes such as chickpeas and beans, soybeans, and grains. The daily iron intake should be approximately 12 milligrams, according to professionals to prevent hair loss low iron.

Protein is also necessary because it helps strengthen the shaft of the hair. Include full protein sources such as milk, cheese, dairy products, soy, lentils, peas, quinoa, and yogurt which are also high in amino acids.

Hair loss

There are many distinct manifestations of hair loss, including baldness and significantly receding hairlines. When a medical condition is appropriately handled, thn, hair loss can be a side effect that has to be managed and will go away on its own.

It’s crucial to make an appointment with a dermatologist if you notice balding or thinning hair to identify the root etiology of the problem and the best method to stop losing hair or stimulate growth.

Is hair loss normal? Yes, hair loss can be normal when it occurs physiologically. Normally about 50 to 100 strands of hair can be lost daily without noticing it.

However, hair loss can also be pathological, when it is secondary to a disease state. For example, cancer accounts for why hair loss in chemotherapy is popular these days, hair loss in iron deficiency anemia is also another pathological hair loss reason (5,6).

Hair loss can also occur based on gender reasons. Hair loss hereditary accounts for the highest cause of baldness hair loss seen in most men, and the low level of estrogen accounts for one of the hair loss reasons for females.

Additionally, hair loss post-pregnancy, that is, after childbirth is another common cause of hair loss in women of the reproductive age group.

Causes Of Hair Loss

The following are some of the general causes of hair loss as highlighted by professionals:

• – Family history

As much as there are quite several environmental causes of hair loss from various conditions and substances, hair loss hereditary accounts for the commonest cause of hair loss particularly in males, although not restricted to the male gender alone.

This is medically called androgenic alopecia and it is common with old age, having both male and female patterns of baldness. It is always gradual in onset with a predictable diagnosis. For women, it is characterized by thinning of hair around the scalp’s crown.

• – Hormonal changes

Hormonal changes especially in women during the puerperium, childbirth, postpartum, and menopause account for one of the hair loss reasons for females. This has been traced to low levels of estrogen occurring around this period.

Thyroid hormone level has also been associated with hair loss. For example, hypothyroidism, a condition in which there is a low level of thyroid hormone results in hair dryness, thinning, and hair loss.

• – Medical conditions

Certain medical conditions and infections also result in hair loss. For instance, alopecia areata is an immune disease that occurs when the immune cells of the body begin to attack the hair follicles. This results in hair loss which are described as being sudden in onset, with an initial area of overlapping bald patches.

Tinea infection affecting the scalp is another popular fungi infection that if poorly treated can affect the scalp badly and result in hair loss. Trichotillomania is another medical condition that also results in hair loss.

• – Medications and supplements

Side effects of some medications are not predictable most times till they start manifesting, and one of these unpredicted side effects is hair loss.

Although hair loss is common with certain medications such as chemotherapy, so many researchers have tried to give explanations as to why hair loss in chemotherapy happens, some explained it is a result of chemotherapy drugs targeting growing cells, rapidly growing ones, which in turn extend to attack the hair follicles causing the hairs to thin and fall off.

This is even worse when the treatment is targeted against head and neck cancer. However, it is not everyone receiving chemotherapy that will experience hair loss and it is not time bound to when it can start during chemotherapy treatment.

There are other medications reported to also cause hair loss, although not in most cases, and examples of such are antihypertensive medications, drugs used for gout, anti-depressants, and anti-arthritis medications (7).

• – Hairstyles and treatments

Having the wrong hairstyle is one of the silent and gradual causes of hair loss. Hairstyles that cause pulling of the hair so tight, especially at the edges will result in gradual loss of the hair.

Also, there are various hair treatment products available these days which are not scientifically proven to be suitable for the hair and scalp. Using too hot oils on the scalp can penetrate to affect the hair follicles which will cause the hair to fall off gradually. The latter, if not attended to in time, can result in permanent loss of hair.

• – Stress

Many people respond to stress by thinning hair and loss of hair, irrespective of if it is physical stress or emotional stress. This also is not gender-based, as stress also accounts for one of the hair loss reasons for females.

• – Ketogenic diet

Some people adopting the ketogenic diet exclude protein because they want to maintain ketosis, requiring a high ratio of fat to protein and carbs. A lack of protein in the diet may additionally result in hair loss.

Hair loss keto occurs as a result of low protein intake, which could have been the result of the human body trying to conserve and prioritize nutrients.

For strong and healthy hair, you require an assortment of essential nutrients. When following a ketogenic diet, reducing calories and whole food groups like carbs might reduce your intake of the many minerals and vitamins your body requires to promote healthy hair which in turn leads to hair loss ketogenic diet-induced in people (8).

• – Post pregnancy

Hair loss post-pregnancy is common after childbirth and most times it corrects itself and hair grows back adequately. Hair loss 4 months postpartum is common and can last up to half a year before it starts growing back gradually.

This has been traced to the sudden drop in estrogen levels after childbirth. Estrogen hormone is responsible for the fullness and thickness of hair most women experience in their third trimester, and once delivery takes place, this hormone begins to wear out responsible for the popularity of hair loss 4 months postpartum, and it may begin three months postpartum in some women.

Regardless, it is a temporary condition that will correct itself back with proper hair styling, treatment, and good nutrients (9).

Tips For a Healthy Hair: How To Reduce Hair Loss

Hair loss is a common concern among individuals, especially as they age. To reduce hair loss, adopting healthy lifestyle habits is a good starting point. Regular physical exercise, eating a well-balanced diet rich in vital nutrients, and minimizing stress levels are all crucial in promoting healthy hair growth and preventing excessive hair loss. Additionally, engaging appropriate hair-care practices such as using gentle, sulfate-free shampoos and avoiding harsh styling products can help minimize hair breakage and promote a healthy scalp.

The following are healthy hair habits everyone should adopt to prevent damage to the hair and hair loss:

• – Avoid panicking unnecessarily

Don’t bother yourself about the most unnecessary things. Is hair loss normal? Quiet frankly, it is yes, and in such case, you don’t need to panic about the strands of hair coming off after hair wash or after getting a wig off the hair.

Experts also revealed that losing about a hundred (100) to one hundred and fifty (150) strands of hair daily is normal and physiological. Therefore, unnecessary worries should be avoided when hair strands or bunch are seen around the house or apartment floor (1).

• – Brush the hair before every hair wash or shower

Irrespective of what the texture of the hair can be, it is important and necessary to detangle the hair before bringing it into contact with water, soap, or shampoo.

This is because wet hair is naturally prone to breakage but detangling every strand before it gets wet reduces the vulnerability. Another advantage of this is that it allows for equal distribution of hair oil from the scalp to the hair.

• – Condition correctly

No matter how excellent the hair products and shampoo are, conditioning and washing the hair the wrong way will prevent the effective distribution of the products across the hair.

One of the best steps to ensure the shampoo goes around the hair is to start from the ends of the hair to the midshaft, and then finish up at the scalp. Repeat the order over and over to ensure effective cleaning. Also, choose a shampoo according to the texture and condition of your hair and scalp.

• – Right products and ingredients

There are a million and one of different hair products outside today and with different ingredients as well. As you brainstorm on which products to go for, always bring forward the products containing ingredients that will nourish the hair, and prevent hair. Experts have suggested including the following in the hair care regimen, coconut oil, spirulina, and argan oil.

• – Eating balanced diet

We are the clear product of what we eat. Proteins, vitamins, and iron are the most important nutrients required for hair to flourish and to avoid hair loss. Certain hair conditions such as hair loss vitamin B12 can be prevented by eating an adequate amount of vitamins, especially the B complex vitamins.

Hair loss low iron is also preventable by eating foods rich in iron and adequate proteins. This is to say eating these good nutrient-supplying food is also as important as using products containing the nutrients (2).

Health Conditions With Hair Signs

• – Cushing syndrome

Brittle hair sign is one of the signs one is suffering from Cushing’s syndrome, a condition characterized by excessive accumulation of cortisol in the body, a stress hormone. Other characteristic signs of Cushing syndrome include elevated blood pressure, tiredness, and body pains.

• – Hypothyroidism

Hypothyroidism is a thyroid disease in which there are low levels of thyroid hormone in the body. Thinning of the hair and hair dryness is one of the primary signs of hypothyroidism on physical examination of the patients. Some autoimmune thyroid diseases also lead to hair loss.

• – Anaemia

Sudden and excessive shedding of hair beyond normal could be a pointer to low levels of iron in the body. Hair loss low iron could be a pointer to iron deficiency anemia as iron is also necessary for the production of hemoglobin in the body.

• – Malnutrition

Changes in the texture of hair and hair loss which is gradual in onset may be a pointer to malnutrition. Protein deficiency results in the fluffiness of the hair making the hair look so thin and scanty from hair loss. Hair loss vitamin B12 also occurs when there is an inadequate intake of vitamins enough to nourish the hair and keep it strengthened. Also, having a restrictive ketogenic diet may complicate hair loss keto induced due to the restrictive nature of the diet to low carbohydrates and high-fat diets, causing deficiency of the other food nutrients required to nourish the hair (3,4).

Treatment For Hair Loss

Most times, hair loss may not require treatment because it can be temporary as in hair loss 4 months postpartum, and it will grow back, it may also be physiologically occurring as a result of aging.

Hair loss, as a result, of medical illnesses starts growing back after treatment and recovery from the underlying cause, which is why hair loss in chemotherapy grows back after the rounds of chemotherapy required to treat the said cancer.

There is no definitive treatment for hair loss as none is 100% effective. However, below is the list of remedies for hair loss:

• – Finasteride and minoxidil

The use of finasteride and minoxidil combined is a good treatment measure for male baldness. However, finasteride is not to be used by women. Only minoxidil is recommended for women. These drugs are expensive and not 100% guaranteed to work for everyone, and their action last only for time being used.

• – Hair transplant

Hair is removed from a donor site usually the back of the head to a recipient site in front of the head to cover up patches and fill up hair loss follicles.

• – Wigs

Women are advised to use wigs when they have hair loss, especially for temporary reasons such as hair loss post-pregnancy. This will help to boost their confidence for the time being.

Other treatment options for hair loss available are:

• – Steroid injection for bald patches
• – Steroid creams for bald patches
• – Immunotherapy
• – Ultraviolet light therapy (6).

Conclusion

Hair loss is a common concern among many individuals around the world. There are several types of hair loss, including male and female pattern baldness, alopecia areata, and telogen effluvium. However, there are ways to stop hair loss and promote hair growth.

A healthy diet rich in vitamins and minerals, such as iron and biotin, can help stimulate hair growth and prevent hair fall. Scalp massages and the use of essential oils like rosemary and peppermint can also promote hair growth by improving blood circulation to the scalp.

For those looking to regrow hair, there are several products available on the market that claim to stimulate hair growth and promote hair regrowth. Before trying any products, it is important to consult a healthcare provider to determine the underlying cause of hair loss and the most appropriate treatment. It is possible to stop hair loss and even regrow hair with proper care and treatment.

References:

1. 1. https://www.health.harvard.edu/topics/skin-and-hair
2. 2. https://www.goodhousekeeping.com/beauty/hair/a28494129/healthy-hair/
3. 3. https://www.everydayhealth.com/skin-and-beauty-pictures/things-your-hair-says-about-your-health.aspx
4. 4. https://www.everydayhealth.com/ketogenic-diet/keto-diet-hair-loss-how-to-stop/
5. 5. https://www.everydayhealth.com/skin-and-beauty-pictures/ten-causes-of-hair-loss.aspx
6. 6. https://www.nhs.uk/conditions/hair-loss/#:~:text=It’s+normal+to+lose+hair,male+and+female+pattern+baldness.
7. 7. https://www.mdanderson.org/cancerwise/hair-loss-after-chemotherapy–10-things-to-know.h00-159540534.html#:~:text=Most+hair+loss+during+cancer,treat+head+and+neck+cancers.
8. 8. https://ro.co/health-guide/keto-hair-loss/
9. 9. https://my.clevelandclinic.org/health/diseases/23297-postpartum-hair-loss

Skeletal Muscles, Protein Powder, Calisthenics and Resistance Bands To Build Muscle

When it comes to building muscles the right way, there are never too many questions to ask. Questions range from how many calories build muscle, how to build muscle in the legs, how to use resistance bands to build muscle, build muscle recipes, protein powders, and so on. In this article, we will discuss all there is to know about muscle building.

What Are Skeletal Muscles?

Anatomically, skeletal muscles comprise multiple parallel cylindrical fibers that produce force when they contract. The process by which the muscle contracts is what allows for external movement in humans to occur.

Skeletal muscles do not only function to move but also functions to prevent movement. This includes resisting gravity to maintain posture. To enable the body to maintain any balanced position or keep the body upright, small and constant adjustments of the skeletal muscles are needed for this action. Muscles also prevent skeletal structure deformation or damage, prevent joints and bones from excessive movement, and maintain skeletal stability.

The body is constantly recycling and renewing protein building blocks or amino acids in your muscles. This means that you lose muscle size when your body uses more protein than it adds. If the net protein synthesis remains the same, then there will be no measurable change in muscle size. Subsequently, if your body stores more protein than it removes, your muscles will increase.

The key to building and remodeling your muscle is to increase protein deposition while reducing the rate of protein breakdown. The process of increasing muscle mass is called muscle hypertrophy and it is the primary goal when you engage in resistance training. The process of muscle building is driven by many factors, including the availability of amino acids and other nutrients and also hormones like testosterone and growth hormones.

To be able to gain new muscle tissue, the primary tools for enhancing your body’s rate of protein synthesis are getting sufficient amounts of build muscle protein powder, nutrients rich in calories and most importantly performing resistance training.

How Do Muscles Grow?

When you exercise, you put extra tension on your muscles than they are used to. This action causes microscopic tears in your muscle fibers, causing damage to your muscles. Following a workout, your body restores the damaged muscle fibers through a cellular process that joins the muscle fibers back together while also forming new muscle protein strands called myofibrils.

Eventually, your muscles adapt to the stress and so you will need to make sure they are getting enough stress progressively. If you can accomplish this, you will eventually increase the size of your muscles. This is referred to as muscle hypertrophy.

However, if your recovery does not include a high-protein diet, proper sleep, and rest days, the effectiveness of your muscle growth will be reduced even with enough tension or strength. You must also increase the stress and tension you place on your muscles per time, so your muscle growth will not plateau.

When the right amount of resistance training is carried out, it allows your body’s hormonal system respond toward building muscle. It also requires sufficient protein and energy to ensure the process results in muscle gains as opposed to muscle losses (1).

Resistance training with moderate to heavy loads combined with a relatively high protein intake is the main training strategy for building muscle mass. Consuming the best build muscle breakfast containing carbohydrates, proteins, and fat is also a good way of bulking your muscles. Examples include pancakes, chicken omelets, greek yogurt, and avocado toast.

Most people think that having bigger muscles produce the most force. You should know that when comparing build muscle vs strength training, strength-trained muscles usually will have overall better muscle fiber quality.

Despite having massive muscles and a larger overall frame, you might have a slight strength advantage and higher performance standards. The best training methods will vary based on whether you want to gain strength or more muscle.

As was already said, hypertrophy involves gaining muscle size through a focused exercise that attempts to gradually increase your weightlifting volume (sets x reps). The purpose of strength training is to build muscle power and the capacity to lift heavier weights. Strength is the quality of being strong. The heavy lifting required to achieve this is above 85%.

What Is The Difference Between Strength Training and Muscle Growth?

Your routines should focus on multi-joint compound lifts, such as bench presses, squats, deadlifts, and pull-ups since one of the objectives of strength training is to generate maximum force.

To achieve a large amount of muscle growth with hypertrophy training, you need to combine isolation and compound workouts. Although it’s not the best way to develop functional strength, trying to train isolated muscle groups, such as with hammer curls and leg extensions, can be useful for promoting the growth of certain muscle groups.

Throughout these training phases, you should change your exercise progression as well. While you use lesser weights during hypertrophy training, increasing sets and reps, loading, or adding complexity to an exercise are all excellent strategies to keep developing muscle. squats, deadlifts, bench presses, and pull-ups, as the objective of strength training, is maximum force generation.

Is It Possible To Build Muscle With Protein Powder?

Protein powders are an excellent way to augment your lifestyle, especially when building muscle with protein powder. By adding amino acids, whey protein, or nutrients, you can stimulate muscle growth and recovery.

Consuming a good protein powder can also help you in preventing muscle mass loss. These supplements also improve stamina, strength, and endurance, so you can perform high-intensity workouts. We will discuss how many calories build muscle but evidence suggests taking 20 to 40 grams of protein at a time for people who want to boost the muscular building that generally happens with exercise (roughly the amount found in a can of tuna).

Excessive amounts merely add calories and may even inhibit the ability to grow muscle. Hence, be careful of consuming multiple scoops of build muscle protein powder at once as it is probably not beneficial. Although plant-based powders frequently include less protein, they shouldn’t be discounted as a possibility. Like whey, a protein derived from milk that is praised for its high quality and speedy absorption, rice and pea protein, for instance, have been demonstrated to boost muscle building similarly.

Resistance Bands To Build Muscle

Is it possible to build muscle with resistance bands? Many people assume that muscles can only be built in the gym by lifting barbells, dumbells, and other conventional heavy-weight instruments. However, you can build muscle and strength using resistance bands as well.

If you’re looking for a convenient, low-cost, portable, and easy-to-use instrument at home to gain muscle strength, the resistance bands to build muscle should be your go-to. It is also a convenient at-home strength training workout equipment for those who can’t afford a gym membership or prefer the privacy and efficiency of working out at home.

Resistance on a muscle can be carried out in several ways and resistance bands may provide a logical way to do so. So, what differentiates a weighted instrument from a resistance band is the resistance curve. Lifting a heavy weight means the same amount of weight is maintained throughout a range of motion.

However, with a resistance band, it gets harder as you stretch it the more. For instance, the stress of lifting a heavy weight during a bicep curl use will be largely in the center of the exercise. Whereas the tension in the band will remain in the middle, when it stretches out further into the top range, it will become even more challenging. Gains in strength and muscle can result from this. Anything that nearly exhausts a muscle will promote growth naturally.

Swimming is also a resistance exercise like weightlifting and using resistance bands to build muscle. Swimming is a lot faster and more efficient way to build muscle swimming than standard aerobic exercises like jogging and biking. It increases muscle ability and endurance to continually push and pull against the water, which has a higher resistance level than air. You’ll quickly build muscle swimming and get a fully toned swimmer’s figure which helps you build muscle in arms and also build muscle in legs.

5 Resistance Band Exercises To Build Muscles

Here are five various resistance band exercises that can be carried out when trying to build muscles and increase muscle strength.

1. 1. Squats

Grab both ends of the resistance band while standing on it. Extend your knees up to a standing posture while clutching the band and standing in a squat. Repeat by descending once more.

2. 2. Chest press

Holding both ends of the resistance band with your hands, wrap it behind your back. Push the band out in front of you while straightening your elbows while keeping your arms at your sides and holding for one second.

3. 3. Elastic band rows

Attach the band securely to a door. Hold the band with both hands and rest backward as you bend your elbows. Ensure to keep elbows at the side of your body.

4. 4. Biceps curl

Step on the resistance band with your feet and with your arms by your side, hold the bands and draw up your hand by bending your elbow. Hold for a second and relax your elbow while still holding the band. Keep your palm face up all the time.

5. 5. Clamshells

Lie on one side, and place one leg on the other with both knees slightly bent. Keeping your feet together, loop a resistance band around your thighs and lift your knee. Switch sides after each set.

How Many Calories Build Muscle?

It is important to note that while calculating how many calories build muscle, not all protein values are the same when it comes to muscle building. Always keep in mind that the higher the biological value of the protein consumed, the more it is used for muscle building.

Stick to high-quality proteins like milk, eggs, casein, whey, fish, or lean meats to maximize muscle growth. Incorporating lesser quality from plant-based sources, such as nuts and beans, can, however, be a valuable protein source for muscle building.

To gain muscle mass, you must have an excess of calories and protein stored up in your system, which is gotten by eating small meals throughout the day. To increase muscle mass, most adults need about 44 kcal / kg of body weight. The daily calorie requirement for a male weighing 180 pounds (82kg) is 3600 calories. To gain extra muscle, you’ll need to eat about 100-300 kcals.

How To Gain Weight With Calisthenics

Calisthenics is doing exercises that rely on your body weight. These exercises are usually performed using varying levels of intensity and rhythm. This allows for the development of endurance, strength, coordination, and flexibility. When you build muscle calisthenics, you can do them anywhere without any equipment. Here are some of the exercises you can carry out to build muscle calisthenics;

1. 1. Push-up

This focuses on helping you build muscle in arms and shoulders. You can start with doing a tolerable number and keep increasing daily as you build capacity.

2. 2. Handstand push-ups

This helps you build muscles in your core, shoulders, and arms. You can do this by standing on your palms with your body raised. Bend your elbows and lower your body towards the floor. Raise yourself back up to the original position and repeat. If you can not do a handstand yet, use a wall as support.

3. 3. Air Squats

This helps build your hamstring, glutes, and quads. It can be done by bending your knees with your feet shoulder-width apart. Lower your body downwards and maintain a straight back. Squat till your thighs are parallel to the floor. Repeat several times.

4. 4. Lunges

To perform a lunge, start by standing on your feet hip-width apart. Move a foot forward and lower your whole body towards the floor. Maintain a back straight and lunge down so that your thigh is parallel to the floor. Push yourself back up to the starting position and repeat the process. Lunges are somewhat similar to yoga.

In summary, building muscles can be done in various ways as there is no size fit all program. Learn about your metabolism and do what is right for you. Exercise and diet are very important. Calculating your protein needs, and tracking your food in a diary or app helps in planning well-balanced meals.

References

1. 1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7889060/
2. 2. https://www.healthline.com/nutrition/high-protein-diet-plan

3.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6950543/#:~:text=Higher+RT+volume+(28%E2%88%9230,populations+%5B12%2C20%5D.

4. 4. https://www.frontiersin.org/articles/10.3389/fnut.2019.00131/full
5. 5. https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-5-36?wptouch_preview_theme=enabled

Mental Health Goals, Mental Health Disorders, And How To Set Mental Health Goals For The New Year

Mental health entails all that has to do with our psychological, and social well-being and is not limited to just our emotional health. Mental health consequently affects one’s reasoning pattern, feelings as well as actions, the way stresses are being handled, and the choice of things.

Interesting to say good mental health is not limited to just an adult or the elderly. Mental health started in childhood and spans through to old age (1).

In this article, we will discuss what should be the specific mental health goals to set for any age group. Also, how mental health is important, can mental health affect physical health, and how mental health yoga can help mental and emotional wellbeing.

There is stigma surrounding mental health in our society. Despite one’s mental health status, one should set long-term mental health goals for optimum well-being. Also, make sure your goals for mental health are smart goals and realistic goals to help you reach your maximum productivity and happiness.

Make short-term goals, such as stress management and also set a long-term goal, such as manage negative thought to live a happier life. A person’s mental health is just as important as their physical health. People with good mental health goals also help improve their physical health for a balanced body and mind connection. Taking care of your body, get enough sleep, and a strong support system are healthy ways to help you achieve the goal of a long and healthy life.

What Is Mental Health And Wellness, How To Reach Your Mental Health Goals?

The world health organization, WHO defines mental health as a specific state of well-being mental, that aids an individual in coping and adjusting to the stresses life throws at him or her, being open to learning new things, working and taking part in communal activities, and contributing to the growth of their society.

Mental health is a very vital component of one’s well-being that affects our personal and collective decision-making process, affects the kinds of relationships we build with people, and the way we view the world at large.

It is safe to say good mental health passes for a civic human right of every individual, and it is very important in every personal, and economic development.

Mental health goals are beyond just the absence of mental illnesses, it is a continuum with different testimonial experiences in people and different challenges and outcomes for different individuals (2).

To further buttress how important mental health is, the world health organization has annually set aside the 10th of October as world mental health day every year (11).

However, the date when mental health awareness week will take place has been concluded to be Monday 15th to Sunday 21st of May, 2023. During this period, there will be public enlightenment on the importance of mental health and how to improve one’s mental health (12).

Mental Health Vs Emotional Health

A lot of people mistake emotional health to mean the same thing as mental health, however, these are two different things although they may coexist together with very similar features, they are also unique programs on their own with specific definitions.

Recognizing the differences between emotional and mental health will not only help in diagnosis, but it will also help in the management of each patient or client and help a general practitioner when referring patients to the right clinic or rehabilitation centers.

What then is emotional health definition? Emotional health can be defined as the ability of an individual to cope, adjust and manage different emotions. Emotional health has also been defined as the ability of an individual to relate well with people and be able to maintain a good and positive interpersonal relationships with people.

Mental health on the other hand has to do with the ability to cope with all kinds of stressors and be able to manage one’s emotions effectively. Mental health also influences one’s decision-making process (3).

What Are The Similarities Between The Emotional Health Definition And Mental Health?

Emotional health and mental are unique and different entities, but just as in medicine, one discipline can always exist or coexist with another.

Emotional health and mental health are also very similar and intertwined. If mental health is not stable and fine, emotional health will always be in shambles and wild. To enjoy good emotional intelligence and management, one must be in the right state of health mentally.

In the rehabilitation of patients with mental disorders, for example, the activities always take into consideration and focus on both emotional health and mental health (3).

Mental Health Vs Well Being

To perfectly explain what mental health or mental well-being is, the differences between the two entities will be explained with mental illness.

Like there is physical health, our mental health also exists and the relationship between both helps us to stay positive, and happy, helps to stay healthy, and reduces the risk of infections or diseases.

Mental well-being is similar to mental health and several schools of thought have argued that there are no existing differences between the two entities. While mental health exists generally in everyone regardless of whether good or bad, mental well-being takes a different turn in everyone and is usually dictated by the mental and physical health of individuals.

An individual having poor night sleep, loss of appetite, anorexia, low mood, and other clinical symptoms, is at that point described to have low or poor mental well-being, and not necessarily that they are suffering from a mental illness or have a mental disorder already (4).

When so many people address well-being, most are referring to general well-being and the state of the mind on a daily, as well as the things and activities that take place daily, such as office stress, staff burnout, and others. These are the things commonly referred to in mental well-being and not mental disorders.

However, certain factors can affect the mental health and well-being of individuals, some of such factors are:

• – Relationships: A healthy relationship will have a positive effect on the mental health and mental well-being of an individual
• – Careers: A good workplace, minimal stress at work, and good interpersonal relationships with coworkers will aid good mental well-being and health
• – Nutrition: Eating healthy and eating good foods is another good stimulant for the mind, it helps to stay healthy.
• – Exercises: mental health yoga and other exercises are highly recommended for individuals that want good mental health and well-being.
• – Others are good sleep, building good self-esteem, and good work-life balance (5).

Can Mental Health Affect Physical Health?

There is a strong connection between our mental health and physical health. There are several relationships between the onset of chronic medical conditions, their manifestations, and the mental health of a person, and how this unavoidably affects the quality of life, pressure on the health system, and its overall impact on society or community.

There is no better place to explain how possible can mental health affect physical health other than in patients dealing with chronic medical conditions

Chronic medical conditions can present as a result of bad mental health. Studies have explained mental health patients whose conditions do not improve or with advanced mental disorders are at risk of chronic physical conditions. Interestingly, patients with chronic medical or physical conditions are high-risk patients with poor mental health (6).

What Are The Effects Of Poor Mental Health On Physical Health:

The following are some of the highlighted effects of mental health on overall physical health:

• – Chronic diseases

Several chronic diseases have been linked to the onset of depression and anxiety in patients. For example, a lot of patients with diabetes mellitus, cancer, and hypertension, are increasingly being referred to a psychiatrist or mental health expert because of the manifestations of mental disorders in them.

Another study explained that a lot of patients with schizophrenia, both on treatment or not end up developing chronic physical conditions such as heart diseases, with higher mortality rates.

• – Poor sleep

A lot of patients with mental disorders have sleep problems such as insomnia. Individuals with depression, for example, may find it difficult to fall asleep or stay asleep at night which in the end has a worse prognosis on the overall health of the client. Conditions like anxiety, depression, schizophrenia, and bipolar disorders will affect the sleep patterns of the patients, which may result in insomnia.

• – Poor health seeking behavior

Individuals with mental disorders are at risk of inadequate access to quality healthcare services. This is because there is a mental disorder that in the first place may be affecting their reasoning and inability to decide when to access the health facility.

It is also difficult for people who suffer from mental disorders to take good care of their physical health. This is because of the self-neglect that comes with some of these medical conditions such as seen in schizophrenia and depression.

Hence, one of the mental health goals of a psychiatrist is to ensure the patients or clients have access to health care as soon as possible after the detection of any clinical symptoms (7).

Mental Health Disorders

Mental health disorders are characterized by clinically evident imbalances in an individual’s behavioral, social, and cognitive activities/actions. There is usually an associated impairment or loss of function in the patient’s usual contributing areas.

There are quite several mental health conditions, from mild disorders to severe or malignant diseases. The following are some of the mental health disorders:

• – Anxiety disorder

Anxiety disorder is one of the commonest mental health disorders. It is characterized by the exhibition of severe fear about certain places, objects, or even situations. There are different types of the anxiety disorders such as generalized anxiety disorder, panic attack, and separation anxiety disorder.

• – Depression

The world health organization 2019, stated in research that 280 million people live with depression, and of this population, 9.2% of them are adolescents and children. Depression is a lot different from having mood swings or being unhappy.

In depression, the person has a low mood, accompanied by a feeling of being empty, hopeless, helpless, and worthless, there is a decline in involvement in their normal daily activities, and each episode can go on from days to weeks.

• – PTSD

PTSD stands for post-traumatic stress disorder, and it usually occurs after an unpleasant traumatic or stressful situation. Such events are usually life-threatening, which causes the person to be very scared.

The other types or examples of mental health disorders commonly seen are:

• – OCD, obsessive-compulsive disorder
• – Bipolar disorder
• – Schizophrenia
• – Phobias
• – Eating disorders
• – Sleeping disorders
• – Neurodevelopmental disorders (9,10).

Reasons Why Mental Health Is Important

Mental health goals go beyond just the absence of mental disorder in person, it also has a lot to do with the overall well-being of a person both physically and psychologically. Hence, it is important to discuss how mental health is important because our mental health affects our everyday activities and decisions.

The following are some of the reasons explaining how mental health is important:

• – Poor mental health makes one vulnerable to poor physical conditions such as diabetes, arthritis, and cardiovascular diseases.
• – Taking good care of mental health will prevent the onset or development of mental disorders.
• – Good mental health gives the strength to be able to cope daily with the hurdles and challenges of life.
• – With good mental health, we get more creative, and we can explore new and better things in life.
• – Good mental health promotes a better life.
• – Being in the right state of mind helps to build a cordial and healthy relationships with the people around us.
• – Good mental health enhances and promotes productivity and the ability to maximize one’s potential
• – With good mental health, we can contribute meaningfully to our family and the community at large.
• – Positive self-esteem is built and sustained with the help of a good mindset and mental health (8).

Achieve Your 9 Mental Health Goals

Below are examples and inspiring mental health goals everyone should aim at:

• 1. Develop consistent morning and daily routines
• 2. Daily gratitude
• 3. Seek therapy and healing
• 4. Set healthy boundaries
• 5. Practice self-care
• 6. Meditation
• 7. Good sleep
• 8. Healthy relationships
• 9. Positive affirmations (18).

Goal Setting For Mental Health With Self-Care

Not sure where and how to start improving your mental health and set goals for the 9 mental goals listed in the above section? Below are vital steps and measurable actions that will help improve your mental health with self-compassion:

• A. Get more sleep

Sleep is not just to improve physical health. Getting more sleep and rest also helps to improve the functions of mental health. Studies have revealed that individuals who sleep for less than 6 hours a day record more mental distress and disorders compared to those who enjoy adequate sleep of 7 to 9 hours daily.

• B. Good relationships

To build good mental health, it is important to strengthen one’s relationships. It is good to surround oneself with healthy relationships. Even with busy schedules, it is important and achievable to build strong healthy friendships that will help build good mental health.

There are plenty of ways to nurture good friendships and relationships. Keep in touch with friends regularly, call or chat during breaks, and plan and go on vacations together to unwind from work stress.

• C. Physical exercises

One of the best ways to achieve one’s mental health goals is to exercise regularly. Exercise does quite several benefits to mental health, such as relieving stress, elevating moods, promoting healthy sleep patterns, and managing symptoms of certain mental health disorders.

Exercises such as mental health yoga, stretches, running, and walking, have all been studied to help improve mental health.

• D. Coping skills

In reality, stress is unavoidable in life, hence the need to develop coping skills and mechanisms that need to be activated in times of stress. Coping mechanisms are important in dealing with stressful events. Examples of coping skills include listening to music, eating, games, singing, and meditation (13).

• E. Get a mental health coach

In achieving optimal mental health, both in prevention, and promotion of mental health, it is important to have a brain health coach for guidance. The mental health coach is also referred to as a brain health coach.

A brain health coach is a learned fellow who will motivate and train his or her clients on steps to take to achieve optimal mental health. They provide the appropriate tools and help set personal mental health goals for their clients (14).

The Mental Health Network To Improve Mental Health

The goal of a Mental Health Network is to enhance competency and commitment, as well as the delivery and integration of support and medical services across the State, in hopes of enhancing the results and outcomes of patients with mental health disorders.

The mental health network performs its functions by :

• – Engaging: Promoting efficient communication between important players, such as the Mental and Physical Health Commission, which is part of the State Department of Health, as well as customers and their families, caregivers or other support people, and medical experts.
• – Learning: Sharing ideas, expertise, and information.
• – Informing: Provide unbiased and knowledgeable guidance (15).

Mental Health Collective

The mental health Collective is a treatment program that uses a variety of therapy modalities and is operated by experienced physicians to evaluate and treat these people (18+) with mental disorders and mental health quiet riots.

The Collective offers clinical care that is result oriented and guided by neurobiology in an environment that is rooted in the community and where clients are given the support they need to successfully manage problems in life.

When determining a diagnosis and setting treatment objectives for outcome-driven care, Mental Health Collective frequently measures and observes client behavior using psychological evaluations and other assessment methods.

An objective assessment of neurodiverse problems, personality characteristics, and the accurate diagnosis of mood disorders can all be achieved through the use of psychological testing as part of a multidisciplinary diagnostic measure (16,17).

References:

1. 1. https://www.cdc.gov/mentalhealth/learn/index.htm#:~:text=Mental+health+includes+our+emotional,childhood+and+adolescence+through+adulthood.
2. 2. https://www.who.int/news-room/fact-sheets/mental-health-strengthening-our-response
3. 3. https://www.redoakrecovery.com/addiction-blog/emotional-health-vs-mental-health/#:~:text=Emotional+health+is+the+ability,with+stress+and+manage+emotions.
4. 4. https://www.linkedin.com/pulse/mental-health-wellbeing-illness-whats-difference-nick/
5. 5. https://happiful.com/the-difference-between-mental-health-and-wellbeing
6. 6. https://ontario.cmha.ca/documents/connection-between-mental-and-physical-health/
7. 7. https://www.webmd.com/mental-health/how-does-mental-health-affect-physical-health
8. 8. https://www.telus.com/en/blog/care-centres/10-reasons-why-mental-health-is-important
9. 9. https://www.medicalnewstoday.com/articles/154543#types
10. 10. https://www.who.int/news-room/fact-sheets/mental-disorders
11. 11. https://www.who.int/campaigns/world-mental-health-day
12. 12. https://mentalhealth-uk.org/mental-health-awareness-week/
13. 13. https://www.healthline.com/health/mental-health/habits-to-improve-mental-health#try-physical-activity
14. 14. https://practice.do/blog/what-is-a-mental-health-coach#:~:text=Mental+health+coaches+motivate+their,professionals+like+psychologists+or+counselors.
15. 15. https://www.mhc.wa.gov.au/about-us/mental-health-network/about-the-mental-health-network/
16. 16. https://www.allkindsoftherapy.com/treatment/the-mental-health-collective
17. 17. https://themhcollective.com/
18. 18. https://authenticallydel.com/mental-health-goals/

Diet And Lifestyle Tips To Improve Memory

Most people have this notion that memory will fail or reduce in old age, but it’s not necessarily true. If your friends or family begin to question your memory or the ability to remember events of the past, you may find yourself in a challenging situation. Having confidence and a positive attitude in your abilities to remember things, events, names, situations, appointments, etc.  Try the nutrition and lifestyle tips below to keep your memory and mental health in tip-top shape.

Health and Nutrition Tips To Improve Memory

A well-nourished body will lead to a healthy and sharp brain, and vice-versa. Take care of your physical health first to help your brain health. Follow all the nutrition guidelines. That is, eat lots of green leafy vegetables as they are rich in vitamins and minerals, orange yellow fruits as they are rich in carotenoids and anti-oxidants, and whole grains as they are contain more fiber. Also, drink a plenty of water, up to 6 to 8 glasses per day. On the other hand, you should limit the amount of saturated fat, however ramp up on fish consumption or omega-3 supplements.
You want to make sure you are getting enough omega-3’s as healthy fats in your daily diet, which are essential to support brain health. Good sources for omega-3’s are salmon, flaxseed, or simply a fish oil supplement readily available in health food stores.
Dark chocolate may help improve brain functions. Dark chocolate consumed in moderation may not make you gain weight, but it helps force the brain to release dopamine which improves brain functionality and memory capacity. But very important, eat dark chocolates in moderation.
Red wine, in general considered good for heart health, may also help with brain health when consumed in moderation. Red wines are the rich in resveratrol, an antioxidant found in foods such as grapes. Several studies have suggested that drinking red wine may help slow down age-related cognitive decline. Important thing to consider here is to drink red wine in moderation only for health benefits.

Lifestyle Tips To Improve Memory

When it comes to a good working memory, believe it or not sleep is considered a vital factor. The reason being memory consolidation occurs while we are sleeping, which is the process by which neural links imprint acquired information onto the brain cells. Memory consolidation affects recent and past information acquired a long time back.
If you find yourself not being able to remember day to day but important things, you might consider leaving a voice message to yourself on your cell phone. Another effective way could be setting up reminders that are offered by most cell phone calendar apps. These reminders popping up as automatic notification on your cell phone will remind you of important thing to do.
One of the most crucial daily activity that you would need to do to keep your memory sharp is to play brain games, such as puzzles and logic games. Studies indicate that these brain games may help improve attention span, mental flexibility, concentration and memory and may even help with the prevention of Alzheimer’s disease. Ideal recommendation to play brain games is at least 15 minutes each day. But when these games become fun for you, we bet you will be playing them well over 15 minutes. So choose the games that you like, such as, chess, puzzles, crossword, etc.

Summary

A healthy memory is vital for good mental health and well-being. Maintaining a balanced diet and a healthy lifestyle can significantly improve memory function. A sedentary lifestyle and an unhealthy diet, such as consuming excessive amounts of processed foods, can negatively impact memory.

Engaging in regular physical activity and eating foods rich in Omega-3 fatty acids, antioxidants, and vitamins like B6 and B12, can boost memory function and prevent cognitive decline. Additionally, incorporating brain-stimulating activities like puzzles, reading, and engaging conversations can also improve memory. Adopting healthy habits and seeking professional guidance where necessary can help individuals enhance their memory function and overall mental health.