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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Blankets, bed-sharing common in accidental baby suffocations

In this March 22, 2012 file photo, a doctor demonstrates how an infant can die due to unsafe sleeping practices using a scene re-enactment doll in Norfolk, Va. (AP)
Updated 22 April 2019
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Blankets, bed-sharing common in accidental baby suffocations

  • The authors studied 2011-2014 data from a Centers for Disease Control and Prevention registry of deaths in 10 states
  • Young babies can’t easily move away from bedding or a sleeping parent; all of the study deaths were in infants younger than 8 months old

CHICAGO: Accidental suffocation is a leading cause of injury deaths in US infants and common scenarios involve blankets, bed-sharing with parents and other unsafe sleep practices, an analysis of government data found.
These deaths “are entirely preventable. That’s the most important point,” said Dr. Fern Hauck, a co-author and University of Virginia expert in infant deaths.
Among 250 suffocation deaths, roughly 70 percent involved blankets, pillows or other soft bedding that blocked infants’ airways. Half of these soft bedding-related deaths occurred in an adult bed where most babies were sleeping on their stomachs.
Almost 20 percent suffocated when someone in the bed accidentally moved against or on top of them, and about 12 percent died when their faces were wedged against a wall or mattress.
The authors studied 2011-2014 data from a Centers for Disease Control and Prevention registry of deaths in 10 states. The results offer a more detailed look at death circumstances than previous studies using vital records, said lead author Alexa Erck Lambert, a CDC researcher.
The authors said anecdotal reports suggest there’s been little change in unsafe sleep practices in more recent years.
“It is very, very distressing that in the US we’re just seeing this resistance, or persistence of these high numbers,” Hauck said.
The study was published Monday in Pediatrics.
For years, the US government and the American Academy of Pediatrics have waged safe-sleep campaigns aimed at preventing accidental infant suffocations and strangulations and sudden infant death syndrome. These include “back to sleep” advice promoting having babies sleep on their backs, which experts believe contributed to a decline in SIDS deaths over nearly 30 years. But bed-sharing has increased, along with bed-related accidental suffocations — from 6 deaths per 100,000 infants in 1999 to 23 per 100,000 in 2015, the researchers note.
Dr. Rachel Moon, a University of Virginia pediatrics professor not involved in the study, said the results are not surprising.
“Every day I talk to parents who have lost babies. They thought they were doing the right thing, and it seems safe and it seems OK, until you lose a baby,” Moon said.
Some studies have found bed-sharing increases breastfeeding and it’s common in some families because of cultural traditions. Others simply can’t afford a crib.
Erika Moulton, a stay-at-home mom in suburban New York, said bed-sharing was the only way her son, Hugo, would sleep as a newborn. Moulton struggled with getting enough sleep herself for months, and while she knew doctors advise against it, bed-sharing seemed like the only option.
Now 14 months old, “he’s still in our bed,” she said. “Trying to transition him out is a little difficult.”
The pediatricians group recommends that infants sleep on firm mattresses in their own cribs or bassinets but in their parents’ room for the first year. A tight-fitting top sheet is the only crib bedding recommended, to avoid suffocation or strangulation.
Young babies can’t easily move away from bedding or a sleeping parent; all of the study deaths were in infants younger than 8 months old.