Emotional demands become physical pains (Part 5)

Updated 28 May 2014
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Emotional demands become physical pains (Part 5)

For the past four weeks, I have been discussing different ways to relieve stress induced back and neck pains and muscle spasms. Last week, it was about the benefits of a nutritious diet to restore body equilibrium. A healthy food regimen will not only help replenish the adrenal gland and de-stress, but will also rebuild health and give energy and wellness. Physical and emotional stress can inflict a great deal of damage on the body, brain, mood and mind. It can lead to chronic diseases (diabetes, heart disease, cancer), autoimmune disorders as well as depression and mental illnesses. Stress may appear harmless, but it can be at the root of many disorders.
Now, let us go back to where I stopped. It is not enough to be on a healthful diet, you also need to restrain from certain so-called foods and drinks.
It is important to avoid simple sugars (soda, cola, and soft drinks, desserts, pastries, ice-creams, milk chocolates, milk shakes, Frappucinos, alcoholic beverages…), excess caffeine, alcohol, refined carbohydrates (white rice and bread), fast and fried foods, trans fats, processed foods, artificial additives (coloring, preservatives, flavors…), taste-enhancers (MSG), and artificial sweeteners (aspartame, saccharin…) as well as tobacco smoking and drugs. They magnify stress symptoms (muscle spasms and pain, allergies, autoimmune disorders) by increasing the toxic load on the immune system and organs. Sugar consumption (one portion of cheesecake, milkshake, chocolate desserts or…) in studies was shown to suppress the activity of immune cells and system.
Meals should also be free of pressures and should be respected by maintaining a calm, relaxing atmosphere. They should be void of arguments, screaming, quarrels, or chaos. They should be peaceful. One should avoid announcing bad or even irritating news on the table. Such agitating and disturbing announcements can upset the stomach, leading to nausea or vomiting.
In fact, a recent study indicated that eating in a serene and good mood enhances the body’s metabolic rate and speeds the digestion. This is part of the mind/body connection. The digestion is very much connected with the mental state. Meals should be considered sacred. One should start with God’s name and words of thanks rather than with turmoil and anger.
Another frustrating aspect of stress is that it disrupts the body’s metabolic rate, resulting in weight gain and obesity. Lurking stress hormones (cortisol) sustain the elevation of blood sugar and insulin in the system, obstructing weight loss and promoting weight gain. Obesity is another form of stress on the body. Excess body fat releases inflammatory chemicals, making cortisol flood the system, which leads to metabolic syndromes (diabetes, cholesterol, heart disease, Alzheimer’s, and cancer).
A positive attitude and optimism are effective ways to wipe out automatic negative thoughts (ANTs) that invite emotional and mental stress. Make plans for the future, look ahead, and avoid the cultivation of destructive thoughts (Read “When Grief Becomes overwhelming” published in March and April 2014). Entertaining ANTs and negativity can be detrimental to mental and physical health and wellbeing. Instead, a smile can make stress vanish. Make time to watch a comedy. Let go and laugh.
Another effective way to control stress and anxiety is deep inhalations and exhalations, which relax the body and control stress hormones. Especially when coupled with fish oil intake, stress reduction becomes more efficacious.
Applying ice packs is a fast pain reliever on new injuries, bruises, fractures, and torn muscles, tendons, and ligaments. People wonder when to use heat or ice. Golf Digest Professional Adviser Ralph Simpson, physical therapist and former fitness trainer, advises ice packs for recent injuries (muscle tissue, ligament, and tendon tearing, bleeding, bruises, knocks, bone fractures, sprains…) to suppress inflammation. Ice is an anti-inflammatory remedy. As for heat therapy, it is more effective on older injuries or chronic muscle spasms and pains as it relaxes and loosens up knotted muscles, especially after massage therapy. Put waxed paper between skin heat packs. Wet heat is more effective.
Recovery from stress also requires other methods like therapeutic exercises yoga, tai chi, or chi gong. I consulted Suzette Garza Alfadl, an Iyangar yoga instructor and owner of Try Yoga Studio in Jeddah.
Suzette suggests several yoga poses, asanas. She says hatha yoga is used for therapeutic purposes in hospitals and health care facilities around the world to help relieve stress, muscle spasms, back pain, autoimmune disorders, and mental health issues. Anybody (healthy or debilitated individuals) can practice yoga. Those with bad postures, resulting from extended use of computers and television and deskbound jobs, can benefit from yoga, too. However in order to practice yoga properly, you need a qualified yoga instructor to guide you. She suggested several helpful poses. I chose the following ones.
Suzette says savasana (corpse pose) relieves the neck pain. Lie on the floor or mat, extending legs parted hip width. Bend knees in case of back pain. You should respect the natural curves of the spine. There should be a three-fingers space between the neck and floor and also between the lumbar area of the spine and floor. If the gaps are not there, slide a folded or rolled face towel beneath the nape and floor to “create a soft curve,” she says. Support the head, if it tilts backwards. Maintain the position for 5 minutes to lengthen and relieve the spine and ease vertebrae.
As for the lower back (lumbar area), Suzette recommends the modified Salabhnasana (modified locust pose). Lie flat facing the floor, mat, or blanket. Bend your knees and open them hip level. Turn thighs inwards to keep knees aimed at the floor. Rest palms on the floor at shoulder level. Raise your head by pushing with the palms as well as the knees and legs. Keep position for 5 to 10 breaths and repeat around 3 times.
To align the spine furthermore, Suzette recommends Adhomukha Svanasana (down facing dog pose) after the locust pose. Go on your hands (fingers wide open) shoulder level, knees hip width, and toes curled under (slightly outwards). Press hands slightly outward to lift the knees, supporting the legs with slightly outward feet. Buttocks should point to the ceiling, pushing thighs back. Straighten legs to stretch the hamstrings without forcing them. Bend knees if necessary until you manage to straighten the legs. By extending the arms and legs, the spine and neck will lengthen, too. Maintain pose for 5 to 10 breaths. Repeat 2 to 3 times. Suzette favors these poses to relieve the back.
Physical and emotional stress inflicts tremendous damage on the body, brain, mood, and mind. Unhealthy lifestyles are stressors that intensify stress and its side effects, leading to chronic diseases (diabetes, heart disease, cancer), and autoimmune disorders (rheumatoid arthritis, Parkinson’s, multiple sclerosis…) as well as back problems, depression, and mental illnesses (Alzheimer’s, dementia…). Stress may appear harmless, but extended mental and emotional pressures can be at the root of many undesirable disorders and ruin the joys of life.
Before you rush to spinal surgical procedures, try the mentioned techniques. Benefit comes when healthy methods are applied synergistically and regularly to complement each other, achieve effective results, and give energy and good health.
References:
• The Most Dangerous Thing You’ll Do All Day, by Bill Philips and the Editors of Men’s Health
• Golf Digest Professional Adviser Ralph Simpson, physical therapist and former fitness trainer
• Suzette Garza Alfadl, Iyangar method yoga instructor and owner of Try Yoga Studio, Jeddah, Saudi Arabia

N.B.:
Individuals with medical conditions or on medication should consult their physicians when they decide to introduce anything new in their diet even if it is natural.
The previous Health Solutions articles are located at www. arabnews.com
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Vaccine could virtually eliminate cervical cancer: study

Transmitted sexually, HPV is extremely common and includes more than 100 types of virus, at least 14 of them cancer-causing. (Shutterstock)
Updated 20 February 2019
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Vaccine could virtually eliminate cervical cancer: study

  • Transmitted sexually, HPV is extremely common and includes more than 100 types of virus, at least 14 of them cancer-causing

PARIS: The rapid scale-up of the human papillomavirus (HPV) vaccine could virtually eliminate cervical cancer in a handful of rich countries within three decades, and in most other nations by century’s end, researchers said Wednesday.
Without screening and HPV vaccination, more than 44 million women will likely be diagnosed with the disease over the next 50 years, they reported in The Lancet Oncology, a medical journal.
Two thirds of these cases — and an estimated 15 million deaths — would occur in low- and medium-income countries.
By contrast, the rapid deployment starting in 2020 of screening and vaccination could prevent more than 13 million cervical cancers by mid-century worldwide, and lower the number of cases to below four-per-100,000 women, the study found.
“This is a potential threshold for considering cervical cancer to be eliminated as a major public health problem,” the authors said in a statement.
Earlier this month, the World Health Organization (WHO) reported 570,000 new cases worldwide in 2018, making it the fourth most common cancer for women after breast, colon and lung cancer.
The disease claims the lives of more than 300,000 women every year, mostly in lower income nations.
“Despite the enormity of the problem, our findings suggest that global elimination is within reach,” said lead author Karen Canfell, a professor at the Cancer Council New South Wales, in Sydney.
Achieving that goal, however, depends on “both high coverage of HPV vaccination and cervical screening,” she added.
Transmitted sexually, HPV is extremely common and includes more than 100 types of virus, at least 14 of them cancer-causing.
The viruses have also been linked to cancers of the anus, vulva, vagina and penis.
It takes 15 to 20 years for cervical cancer to develop in women with normal immune systems. If the immune system is weak or compromised — by HIV infection, for example — the cancer can develop far more quickly.
Clinical trials have shown that HPV vaccines are safe and effective against the two HPV strains — types 16 and 18 — responsible for 70 percent of cervical cancer cases.
The study’s projections presume the vaccination of 80 percent of girls 12 to 15 years old starting in 2020, and that at least 70 percent of women undergo screening twice in their lifetime.
This would push the prevalence of the disease below the bar of 4/100,000 women in countries such as the United States, Canada, Britain and France by 2059, and in mid-income countries such as Brazil and China by 2069, the authors calculate.