Parkinson’s disease is a neurological disorder that can get progressively worse. It is characterized by dopamine drops in certain areas of the brain. These dopamine decreases can cause people to experience tremors (the most common symptom), stiffness, and loss of balance. Because there is currently no cure for the condition, treatment tends to focus on reducing the severity of symptoms and improving overall quality of life. 

Health experts encourage people with Parkinson’s disease to engage in different activities that focus on fine motor skills and cognition. Additionally, physical exercises that require mobility and balance are also beneficial. Staying active, both mentally and physically, can help strengthen muscles that may prevent dementia. Continue reading to learn about beneficial crafts and activities for those living with Parkinson’s disease. 

Singing

Have you ever seen those videos of people with dementia or Alzheimer’s disease who listen to a song that gives them a rejuvenating jolt? They know all the words and it triggers other memories that relate to that song. Singing, in addition to assisting with memory, works to strengthen the vocal muscles. That is especially important for people with Parkinson’s disease because vocal tremors or difficulty speaking can occur as the condition advances.

Playing Virtual Reality And Video Games

You can use technological advancements to exercise important skills. Virtual reality and video games require mind-body coordination. Most of these games also require problem-solving skills, memory, and strategy to win or complete. Depending on the game and gaming system, you may be required to use a controller or keyboard, which utilizes fine motor skills. There are also reflex games that do not involve screen time and yield the same benefits. 

Cooking

Cooking can help recall ingredients and measurements, and it offers the opportunity to follow steps in order. It can also be a social opportunity to connect with others while cooking and after when you enjoy the meal. As Parkinson’s progresses, it’s possible that patients may not be able to cook for themselves, or they may need assistance. Include someone with Parkinson’s disease in the cooking process as much as possible to enhance self-esteem and to create memories together. 

Knitting And Painting

Just like children, people with cognitive disorders can benefit from doing activities that require fine motor skills. People with Parkinson’s can experience tremors and have difficulty moving their hands. It’s also possible for them to experience feelings of depression as a result of declining physical and mental abilities. Creating something, such as a painting or a scarf, from scratch provides the opportunity to reduce stress, feel a sense of accomplishment, and focus on hand movements. 

Exercising

Daily physical exercise can benefit Parkinson’s patients. Walking, swimming, yoga, and cycling are all great physical exercises that can improve balance, mobility, and flexibility. According to research, physical activity benefits can continue for months after training ends. Some studies indicate that physical activity may slow the progression of Parkinson’s disease. 

Solving Puzzles

Be it a jigsaw puzzle or a crossword puzzle, puzzles require concentration and memory. Solving puzzles, then, is a valuable cognitive exercise. Crossword puzzles also require word recall, while word searchers can help with word identification. People with Parkinson’s may experience cognitive changes that can affect attention, mood, and motivation. That’s why it is important to engage the brain with problem-solving activities.

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For millions of Americans, Thanksgiving Day is a whirlwind of a day. It involves a lot of cooking time, a marathon of eating, and time spent with loved ones. Maybe you turn on the Macy’s parade or watch some football games before you pile on the calories. However you celebrate this holiday, one thing is for certain: about 70% of the American population feels stressed about the holiday’s arrival. 

Thanksgiving can induce stress for a variety of reasons. If you are in charge of cooking the meal, you have a lot of prep work today for the arrival of your guests. That can be quite stressful, but it’s also possible to feel anxiety or strong emotions about going to Thanksgiving dinner at a relative’s house. Maybe you had to take two flights and an Uber in peak holiday travel to make it. Perhaps you just have anxiety about aunts and uncles asking about your employment. Whatever the case, there are many things that can induce stress over this feast of a holiday. Fortunately, there are also strategies that can help you manage stress, and we detail them below.

Consume To Enjoy And Don’t Eat Your Feelings

The Thanksgiving spread is full of calorically dense, rich entrees, sides, and desserts. We are not here to dissuade a generally healthy person from an extra spoonful of gravy or an additional slice of pie. Are you enjoying an extra serving just to do so, or is a fully loaded second plate your way of coping with feelings of stress or anxiety? Overeating and over-drinking are unhealthy coping mechanisms that are all too common around the holidays. Consume festive food with people out of merriment, not to bury negative feelings. 

Set Boundaries

If you want to avoid stress and anxiety around Thanksgiving, or any holiday celebration with family, make sure to set boundaries regarding certain discussion topics. For whatever reason, there is always one family member that likes to stir the pot. Perhaps they bring up who they voted for or what their foreign policy opinions are. There will likely be a lot of election anxiety, as a result of the aftermath, and opinions are stronger than ever. Set a boundary by sending a loving email requesting that everyone leave their political opinions at the door for Thanksgiving. Request that you do not want to talk about any religious, socioeconomic, or other issues that are touchy subjects. Keep the conversation light-hearted and loving to keep stress levels down.

Embrace Gratitude

There is great power in gratitude. Being thankful for things that are good in life, even the smallest things, can lead to mental health improvements. According to one analysis of 70 studies, there is an association between higher levels of gratitude and lower levels of depression. The same report found that reaffirming gratitude for 15 minutes per day, five times per week, can enhance mental awareness. A separate meta-analysis of 64 randomized trials found that participants who underwent gratitude interventions experienced fewer symptoms of anxiety and depression. Try your best to express gratitude on a day that represents being thankful. If you do not wish to speak your feelings of gratitude out loud with family, consider writing in a gratitude journal and reflect on it around Christmas or the New Year. 

Be Mindful Of Your Triggers

There are certain people and situations that just seem to push your buttons like no other. This is especially true during the holiday season. As you enter Thanksgiving, be mindful of this and recognize your potential triggers before you encounter them. That way, you can practice coping skills and prepare how you will react to those triggers. You can reframe your thoughts, employ progressive muscle relaxation, or use breathing techniques to help reduce anxiety and stress. A few common triggers are:

• Excessive crowds in shopping centers and grocery stores
• Travel issues, including flight delays and accommodation struggles
• Issues that come about when you host Thanksgiving
• Interactions and disagreements with certain family members

Exercise

Fatigue and laziness often accompany Thanksgiving stress and anxiety. Stave off your lethargy by incorporating or increasing exercise into the days leading up to the big feast. You are not trying to burn extra calories so that you can eat more; rather, the goal of exercising is to promote mental wellness. Exercise helps to trigger a brain-body response through the healthy release of dopamine. When you exercise outdoors, that dopamine release is combined with an increase in serotonin, a feel-good neurotransmitter that may help reduce anxiety and stress.

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The American Migraine Foundation states that many illnesses can cause migraines. A near 90% of people with chronic migraines have a chronic health condition. Sleep disorders, irritable bowel syndrome (IBS), depression, anxiety, and others are somehow related to migraines. If migraines result from a specific health condition, you must treat that health condition in order for the migraine, which results from said health condition, to go away. 

If your anxiety and depression is accompanied by a migraine, each condition may have an effect on the other. You must treat anxiety and depression in order to get rid of the migraine. The treatment of anxiety or depression may improve migraine symptoms, but it may not make migraines go away for good. Understanding how you can regain control of your overall health can help you both manage a chronic health condition and migraine frequency. Below, you’ll find separate health issues that commonly cause migraines. 

Depression And Anxiety

Mental health disorders, such as anxiety, depression, or bipolar disorder, tend to go hand in hand with migraines. Neurologists suggest that the health conditions that have the biggest overlap among all migraine patients are depression and anxiety. Treating those conditions may help you deal with the severity and frequency of migraines.

Sleep Disorders

If you have a rough night, or a couple nights, of sleep, you may experience brain fog, headache, or migraine. A recent review found that insomnia is the most common sleep disorder among people with migraine. However, restless leg syndrome, obstructive sleep apnea, and circadian rhythm disorders can cause migraines as well. Additionally, snoring and other sleep disturbances can also increase the risk of migraines.

Fibromyalgia

This article has established that several chronic disorders are linked to migraine development. Fibromyalgia, in particular, was found to affect between 22% and 40% of people with migraine. Fibromyalgia is a chronic pain condition that involves diffused muscle pain and tenderness at certain trigger points in the body. One analysis found that people experiencing migraine were 57% more likely to have migraine than people without migraine. 

Irritable Bowel Syndrome (IBS)

IBS is a functional disorder of the gastrointestinal tract. Symptoms include abdominal pain or discomfort, and the condition shares similar risk factors with migraine. Both IBS and migraine are more likely to affect women and to start before the age of 50. Various studies indicate that there is an elevated incidence of migraine or headache in people with IBS. People with migraines also have an increased risk of migraine. 

How To Take Control

If you experience symptoms of another chronic health condition in addition to migraine pain, take steps to address the health condition. This approach will help reduce migraine symptoms. You may need to speak with your healthcare professional to develop a plan of attack, or make simple lifestyle changes to reduce the severity or burden of your condition. Continue reading to learn several steps that may improve lifestyle and reduce migraine pain.

Follow A Consistent Lifestyle

Migraine brains don’t enjoy changes in daily routine or behaviors. Consistency is key because that repetition ensures your brain that everything is completely fine. Eat meals at the same time, go to bed and wake up at the same time, and exercise regularly. The brain will know what to expect in regards to eating, waking up, sleeping, and exercising when you have a consistent schedule.

Receive A Correct Diagnosis

Make sure that you get an accurate diagnosis if you have anxiety, depression, IBS, fibromyalgia, or sleep disorder that accompanies migraine headaches. Your healthcare professional will be able to discuss your health history, do a physical exam, and order lab tests or scans that may be necessary to determine a diagnosis. 

Maintain A Regular Sleep Schedule

For the health of your circadian rhythm, sleep experts recommend going to bed and waking up at the same time each day. Doing so can improve several aspects of your health, including reducing the risk of migraine symptoms. Migraines are very sensitive to change, be it weather, sleep cycle, or sickness. Keep consistent and you can avoid migraine problems. 

Avoid Potential Dietary Triggers

Not everyone has a migraine food trigger, but a lot of people do. Do your migraine symptoms worsen after you eat a certain type of food? If you notice a pattern, then avoid common food triggers to avoid migraines. Health experts advise migraine patients to minimize the intake of caffeine and sugar, in addition to processed foods, chemicals like MSG, and nitrites. 

After taking in all of that information, there is one thing left for us to tell you: make sure to live your life to the fullest. Take a holistic approach to manage migraines, instead of putting a microscope to every little thing that may worsen symptoms. Sure, you can take precautions, but make sure to live your life!

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You have your diaper bag. The car seat is properly installed. You have given your baby lots of snuggles, naturally. With all that said, one could say that you are crushing the role of parent already. The only thing left for you to do is tackle the responsibility of getting your diet under control. 

Diet is usually the last thing on new parents’ minds. Some people get very lucky and they have lots of friends and family make them meals that they can easily heat up. Are all of these meals healthy? It’s not often that they are, but those meals keep you fed and sane. While enjoying whatever food you can shovel in your mouth while you aren’t breastfeeding, sleeping, or cleaning, you may also be required to take vitamins. 

Some doctors also instruct new mothers to continue taking their prenatal vitamins. The birth of your baby should not stop you from doing that. Prenatal supplements work to support a healthy pregnancy, but a lot happens to the body during those nine months, the biggest of which is the birth of your baby. Your body was doing a lot during pregnancy, and it still requires nutrients postpartum. A nutritious diet is ideal, but not always easy with all the other baby responsibilities. That’s why postnatal vitamins may help fill in the remaining gaps. When shopping for those vitamins, make sure to look for the following ingredients. 

Vitamin D

Whether you choose to breastfeed or not, vitamin D proves to be an integral nutrient post-birth. According to health experts, there should be a minimum of 2,000 IU in your postnatal vitamin. Low levels of vitamin D have been linked to postpartum depression. For that reason, doctors recommend vitamin D as one of the many supplements to help alleviate symptoms of depression, in addition to supporting immune function. 

DHA

Omega-3 fatty acids not only benefit your health, but also your baby’s health. These fatty acids work to support brain development in your baby if you are breastfeeding or chest feeding, according to researchers. Your DHA needs increase during pregnancy, and they don’t immediately decline postpartum. In fact, they remain about the same during lactation. If you enjoyed a particular omega-3 supplement during pregnancy, you can continue taking that. 

Calcium

Calcium is a mineral found in dairy products, fortified foods (breakfast cereals and juice), and some plant-based foods. The American Academy of Pediatrics (AAP) suggests that the calcium found in breast milk is sourced from your own stores, primarily bones. That’s why health experts recommend breastfeeding mothers to get at least 1,000 milligrams (mg) of calcium per day. That amount helps ensure that your bones will remain strong after you’ve weaned your baby off breast milk to other foods and beverages.

Iron

The World Health Organization (WHO) notes that an iron supplement, taken by itself or with folic acid, helps to reduce the risk of anemia in the six- to 12-week period after giving birth. The body’s iron needs end up decreasing during the postnatal period, so most postnatal supplements do not have a large amount of iron. Researchers suggest that there is more iron in a prenatal vitamin than you will need in postnatal life, but it may be valuable immediately after giving birth. Most women lose a lot of iron during birth, so it becomes a valuable mineral for new moms. That is particularly true if you do not usually get enough iron in your diet. 

Folate

Your folate needs continue during the postpartum period, but the type of folate you take is not as important as it is in prenatal vitamins. Folate in the form of folic acid primarily serves to prevent neural tube defects in the developing infants during pregnancy. In the postnatal period, all types of folate are acceptable to keep your folate levels up. You might see folic acid, whole-food folate, or methylfolate as forms of folate in postnatal supplements.

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It can be very difficult to see a partner, a friend even, struggling with their mental help. They fall into a slump and that can strain the relationship. For anyone in a long-term relationship, a mental health slump will likely occur at some point. In fact, about 50% of Americans will experience some form of mental illness at some point during their lifetime. 

How do you approach a partner who is experiencing a mental health slump? There are supportive strategies that can be highly beneficial for both of you. Just remember that you are there for your partner, even in times of hardship. Continue reading to learn how you can help support a partner who is struggling.

No Toxic Positivity Allowed

There is no need to be an ever-positive ray of sunshine when it comes time to help a partner in need. There is no need to say things like, “Be positive!” Don’t remind them how much they have to be grateful for because that will usually cause them to feel shame. It may also make them feel as though you misunderstand their situation. 

Do Not Ignore The Situation

Ignoring something does not make it go away. The last thing you want to do is bottle up feelings and hope for the best, and you shouldn’t want that for your partner either. Do not ignore your partner’s mental health slump because that will only cause them to feel more isolated. Begin the dialogue and proceed in a gentle way.

Begin The Conversation Sensitively

Ideally, you should approach this conversation with a sensitive and delicate touch. Your partner is in a fragile state, so begin with a phrase like, “I’ve been thinking about you and I’m curious how you are doing.” You can also say something like, “I care about you and want to be here for you.” Ask if there is a special way that you can support them, as you may not be aware of how to do that.

Be Clear On How They Want To Be Supported

Everyone requires their own solutions for their given difficulties. Some people may choose or not choose to accept support. That is why it is paramount for you to get clear about your partner’s needs. Perhaps they need you to just be there and be silent, or you take walks together. Understanding and respecting your partner during their mental health challenges will only strengthen the connection between both of you. Plus, your relationship will remain in better standing as you support them, while also allowing them to experience their own symptoms. 

Don’t Give Unsolicited Advice

It is almost human nature to offer advice or suggestions when someone is in need. There is a time and place for advice, though. Sometimes, the best advice you can give is nothing at all. Oftentimes, your presence and quiet time is appreciated above all else. Just be there for your partner, show them respect, and understand that they are going through a mental health slump. Your relationship will likely become stronger when you offer your support and allow them to work through their depressive symptoms.

Validate Your Partner

People usually crave validation and safety in times of hardship. They want to feel love and there is nothing wrong with them wanting that. Even if your partner feels shame, confusion, or anger, use phrases like, “I can see that you are struggling and how much effort you’re putting forth.” You can also say something like, “What you are saying and feeling is understandable.”

Make Plans To Do Something Fun

It is very common for mental health issues to tell the person lies. For example, a person’s mind may tell them that they will not enjoy an activity that usually invites joy. You should suggest and plan activities that can help shift your partner’s energy. If they are really against the suggestion, though, do not force them to engage. Your suggestions can be very low-maintenance, such as going for a walk or hike, playing a board game, or getting a massage. 

Know Your Own Limits

For your own mental health, make sure that you know where the line in the sand is. There is a distinction between being a partner and being your partner’s therapist. You can always encourage your partner to find support, be that in the form of a therapist, life coach, or support group. That doesn’t mean that you abandon your partner; rather, it just reaffirms the boundaries in your relationship. You are not your partner’s sole emotional caretaker!

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Doesn’t the idea of sticking a bunch of needles in your skin when you have anxiety sound like a wonderfully relaxing idea? As terrifying as it may sound, acupuncture is an ancient healing modality that has been used for thousands of years to alleviate pain and treat numerous conditions. Acupuncturists insert needles into specific points in the body to address the given conditions. 

For anxiety, acupuncture needles go in areas like the insides of your wrists, ears, and between your eyes. Using acupuncture to alleviate anxiety is not merely anecdotal, as it also has scientific evidence to back up its effectiveness. Continue reading to learn how acupuncture may help people with anxiety. 

Does Acupuncture Really Work For Anxiety?

According to acupuncturists, acupuncture works to ease anxiety by regulating the nervous system. Specifically, it works to bring parts of the autonomic nervous system back into balance. The autonomic nervous system helps regulate involuntary physiological processes, including heart rate, blood pressure, respiration, and digestion. Shifting the body back into a relaxed state allows the sympathetic nervous system to be more balanced. 

Traditional Chinese Medicine (TCM) states that “qi,” the body’s internal energy, flows up and down throughout various pathways within the body. If that energy is blocked or it isn’t balanced, the body is put under stress. Acupuncture helps to restore the natural balance within the body and encourages healing as a result. 

How Does Acupuncture Work?

Acupuncture is a holistic approach to health and many include recommendations for nutrition, psychotherapy, and exercise to enhance the treatment. There is no separation between the physical and mental aspects of a person, according to TCM. If you explain to an acupuncturist that you feel anxious and wake up sweaty in the middle of the night, they will not think that these issues are separate. 

In fact, that description is a common symptom of “yin deficiency,” according to TCM. Yin, along with its counterpart yang, allows a person to experience aligned qi. TCM explains that a yin deficiency can indicate emotional problems, including night sweats, anxiety, depression, and tension. 

Where Do Needles Go For Anxiety?

An acupuncturist does not merely stick needles in random places on the body. There are specific acupuncture points that influence physical and mental symptoms. Some of these points can include:

• Insides of the wrists
• On the feet
• Between the eyebrows
• On your breastbone or ears

Benefits Of Acupuncture

One review looked at 20 studies of using acupuncture on people with generalized anxiety disorder. The authors’ conclusion was that acupuncture can be beneficial for alleviating some anxiety symptoms when compared to medication or other non-acupuncture therapies. At this time, though, it is still not clear whether people with other types of anxiety benefit from acupuncture. Higher quality, randomized controlled trials are still needed to understand how acupuncture could help treat different anxiety disorders. Such disorders to consider include:

• Panic disorder
• Agoraphobia
• Selective mutism
• Phobias
• Social anxiety disorder
• Separation anxiety disorder

Acupuncture may also be beneficial for certain surgical procedures. One study compared acupuncture to pharmacological treatment. People who receive acupuncture before gallbladder surgery or hernia repair experienced less preoperative anxiety than those who took Midazolam, an anti-anxiety medication. Acupuncture may also benefit people with knee, lower back, and neck pain. A lot of people find that it can alleviate headaches as well. Some evidence shows that acupuncture may be useful for easing anxiety in people with chronic pain. 

If you are feeling anxious, you may want to consider acupuncture as a natural remedy. Just make sure that you visit an acupuncturist for the best care. Research indicates that acupuncture may reduce anxiety symptoms and there are minimal risks when done correctly.

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The body goes through many changes during perimenopause, menopause, and postmenopause. These changes can affect how women feel and the way the body functions. It can be a frustrating and difficult time, as women can experience increased anxiety, sleep disturbances, cognitive impairment, mood swings, and depression. Roughly 85% of women report experiencing varying degrees of these symptoms during these three stages. 

Why does the body go through these changes during these stages of menopause? Health experts note that intricate neurotransmitter and hormonal changes impact the brain and cells within the nervous system. Cognition, sleep, and mood are significantly impacted by these menopausal changes, contributing to the physical and mental changes. As with most things, symptoms vary from person to person and each menopausal individual may experience these changes in varying severity. 

Women can address these symptoms with different lifestyle changes, supplements, and medical interventions. The most underrated way to address these symptoms, however, is through mindset shifts. According to research conducted by menopausal experts, the way women and society approach menopause can make it an empowering time, not a dreadful experience. 

Cultures That Embrace Menopause Experience Better Outcomes

Menopause is shrouded in mystery and shame for women in most western cultures. A 2023 survey of women in the United States found that 60% consider menopause to be stigmatized. A study from 2023 found that 83% of women felt that the menopausal symptoms were stigmatized. Additionally, 37% of women said that they felt shame associated with their own symptoms. Other research indicates that nearly 50% of women do not feel informed enough about menopause, and 60% say they didn’t learn about it until they started experiencing symptoms. 

By changing the cultural narrative surrounding menopause, women may feel more empowered about facing menopause. There are other cultures around the world where women do not fear menopause, which correlates to fewer symptoms. In Japan, for example, the word for menopause is konenki, which translates to “renewed energy.” It is a new phase of life that women should not dread. Interestingly enough, research has found that Japanese women report fewer struggles during menopause than women in the United States. 

Mindset Shifts To Make For Menopause

The way women approach menopause can change how they experience it. Now that there is more information about the topic, women can stay more informed. Additionally, they don’t need to feel shame or hide the fact that they are going through the different stages of menopause. It is a time of transition and there are inevitable changes that need to occur in the body. That said, there are mindsets and outlooks that can help make menopause a greater experience. 

Menopause Can Serve As A Time For Professional Growth

From a professional standpoint, menopause can serve as a time for growth and renewed sense of self. Many women report that they experience the height of their careers during menopause. They are wiser and have more life experiences, in addition to being more sure of themselves. Embracing that power can make a huge difference in the workplace. By being more self-aware and accepting of bodily changes, women can let go of worry. A 2023 survey found that the majority of women don’t feel supported in the workplace during menopause. That means that there is room for a cultural shift around menopause! 

Shed Expectations Of Youth And Fertility

Quite literally, menopause marks the end of having a menstrual cycle. That sets off hormonal changes in the body, resulting in common menopausal symptoms. This time should not be viewed as an ending; rather, look at it as a new beginning. There are no constraints of fertility, the monthly cycle, and unattainable expectations forced on women during their younger years. Menopause can be a liberating experience if women shed those expectations of fertility and youth! When women free themselves from those expectations, they may feel more grounded and powerful, even while experiencing hormonal changes and bodily changes. 

A Time For Rediscovery

Sometimes, it is perfectly acceptable to be selfish. Menopause, much like other moments in life, is a transitional phase, meaning there are opportunities for rediscovery. Part of the process is physical, as there are many physical changes that happen during menopause. But a lot of menopausal changes can be caused by a disconnect between the mind and body. The body responds differently to things it used to do, which can affect how women think about themselves. For example, workouts that used to be effective are no longer effective. Decreased estrogen levels can make it harder to build lean muscle mass. That can be frustrating, but it can also be a time to discover new ways or techniques that support the body. 

By developing a growth mindset and being curious and open, it is possible to be rewarded with another third or half of life that holds opportunity and creativity. During menopause, women can focus on themselves and learn how to approach things differently. Advocating for the self can be very powerful!

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Researchers have been examining the psychological and physiological benefits of qigong and Tai Chi, as they are growing in popularity. Since it is safe to say that most people suffer from stress, the search for stress-relieving practices is at an all time high. Although qigong is an ancient Chinese practice, it is having a moment in the present day. This article aims to inform you as to how this practice can reduce stress and help your body function at an optimal level. 

What Is Qigong?

Qigong is more ancient than Tai Chi and one could argue that it is the more original, overarching discipline. In fact, it originated in China about 4,000 years ago. Both practices incorporate a wide variety of physical movements that are slow, meditative, and flowing. According to Traditional Chinese Medicine (TCM), qigong is a practice focused on the qi, or energy, that is present in everyone. 

A person’s qi must flow throughout the body in order for someone to live and feel their best. If qi is stagnant in a certain area, health problems can occur, according to TCM principles. Qigong uses slow and simple poses, accompanied by breathing patterns, to encourage the healthy flow of qi. By encouraging proper flow, the body can utilize its own healing processes to the best of its ability. The translation of qigong is “to work with qi.”

Yoga vs. Qigong

Qigong is not yoga, nor is it a form of yoga. Yoga poses typically require a lot more strength, stretching, and balance than qigong. Yoga also originated in India and is not rooted in TCM. Qigong involves slow, purposeful movements that require less strength than yoga poses. The movements are also less challenging for balance, making it so most people can do them or modify them. If people cannot do standing qigong movements, they can engage in chair-based qigong. 

The Health Benefits Of Qigong

There have been numerous studies showing that qigong offers a variety of health benefits. That said, larger, more controlled studies are still needed to prove qigong’s ability to prevent, treat, or aid in the relief of certain health problems. The exciting news is that qigong offers potential health benefits, making it worthwhile to practice. Continue reading to learn what the research says about qigong. 

Reduces Chronic Fatigue

Chronic fatigue syndrome causes severe tiredness and health experts are unsure of the exact cause. The condition does not go away with rest and the condition itself makes it hard for people to carry out day-to-day activities. In one study involving 64 people with chronic fatigue, study authors noted improvements in symptoms after practicing qigong for four months. They experienced better mental functioning and less fatigue than those who did not do qigong. If you are regularly fatigued and the doctor has ruled out other conditions, give qigong a shot as it may help. 

May Boost Immune Function

The immune system’s job is to protect the body against foreign invaders, including viruses, bacteria, fungi, and pathogens. This is a very big job and doing things to enhance immune function only helps the body. Qigong may offer a helping hand to the immune system. A review of several studies found that qigong had a noticeable impact on immune function. The review concluded that it increased levels of certain immune cells in people who practiced it regularly. 

May Reduce Depression And Relieve Stress

According to one study, qigong may help reduce symptoms of depression. During the study, people who practiced qigong also experienced a reduction in anxiety and an improvement in mood compared to those who did not. Qigong also exhibited positive effects on bone and cardiovascular health. It may help you improve balance, too!

If you want to get started with qigong, you can search instructional videos online. There are probably classes at local parks, recreation centers, or community centers as well. Sometimes, you can find a group of friends that just do it together, and it won’t cost you a dime!

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People who have been diagnosed with clinical depression may experience a variety of cognitive challenges. Some people refer to the combination of these symptoms or changes as brain fog. Although brain fog is not a clinical diagnosis, it is a common group of symptoms that affect the way you remember, think, and concentrate. It’s possible to lose your train of thought mid conversation or execute ordinary tasks without challenge. 

Symptoms Of Brain Fog In Depression

For people with depression, brain fog symptoms are called cognitive dysfunction. Not every person who has depression experiences the same cognitive symptoms, let alone brain fog, with the same intensity. Generally speaking, depression affects the brain differently, and brain fog can manifest in the following ways:

• Challenges with memory: You may experience difficulty remembering what you wanted to do or forget what you were going to do. It may be necessary to write things down to remember them, or perhaps you may find that you lose things or miss important dates regularly.
• Delayed reaction time: It may take you longer to complete tasks and manage time more efficiently with cognitive changes. 
• Difficulty paying attention: It may be more difficult for you to complete a thought, follow conversation, finish tasks at work, or focus on a TV show, book, or movie. 
• Trouble with executive functioning: Your ability to make decisions may be challenging, which can potentially cause you to constantly worry about different outcomes. It may also be harder for you to multitask.

Cognitive challenges are not the only symptoms of depression. Brain fog has other causes and is not solely reserved for people with depression. In order to receive a diagnosis for depression, though, a healthcare professional will try to identify at least five out of nine formal symptoms. 

What Are Formal Symptoms Of Depression?

Although brain fog can be a symptom of depression, it is not categorized as a formal symptom. Formal symptoms of depression include:

• Reduced ability to enjoy special or everyday activities
• Appetite changes (eating less or more than usual)
• Low energy or lack of motivation
• Changes in sleep pattern (sleeping more or fewer hours than usual)
• Cognitive changes (including brain fog)
• Changes in the way you move (such as slower or quicker than usual)
• Thoughts of self-harm and death

If a doctor cannot determine that depression is the cause of brain fog, they may want to explore other options. Thyroid dysfunction, brain injuries, anxiety, and COVID-19 can all cause brain fog. 

How Do You Treat Brain Fog?

If depression is the cause of brain fog, you have to address depression, as treating brain fog does not get to the root of the problem. Additionally, untreated depression will only cause symptoms to worsen or intensify. Most health experts agree that psychotherapy is the first line of treatment for depression. Behavioral therapy, dialectical behavior therapy, interpersonal therapy, psychodynamic therapy, and cognitive behavioral therapy are just a few options to help treat depression.

Cognitive behavioral therapy, according to experts, can be particularly helpful in reducing brain fog in people with depression. Lifestyle modifications may also reduce brain fog and improve other symptoms of depression. Depending on your preferences or needs, these lifestyle modifications may include:

• Limiting your intake of caffeine, sugar, and alcohol
• Engage in daily physical activity, such as walking, yoga, or strength training
• Focus on a nutrient-dense diet
• Try to manage stress by engaging in meditation or deep breathing exercises

Brain fog can be a symptom of depression, manifesting differently for different people. You may experience difficulty remembering things, following instructions, or focusing. Treating your depression first may help get rid of brain fog. Work with healthcare professionals in order to get the help and support you need. Many resources are available, so don’t be afraid to use them.

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In 2020, data from a National Health Interview Survey found that 14.5% of adults had trouble falling asleep most days. The number of adults who had a hard time falling asleep increased as family income and educational attainment decreased. Additionally, the percentage continued to increase as family income decreased and the place of residence became more rural.

The American Academy of Sleep Medicine recommends seven to eight hours of sleep per night for optimal health. Over 25% of adults do not meet this recommendation on a regular basis. If you have a hard time falling asleep, that decreases your ability to get a sufficient amount of sleep per night. Sometimes, it is difficult to relax, and that can be the result of an irregular circadian rhythm. Instead of resorting to sleeping pills, since they have a long list of side effects, you may want to consider experimenting with the bedtime balm in this article. 

Does Lavender Promote Sleep?

One study compared the effects of lavender and sleep hygiene versus sleep hygiene alone on sleep quantity and quality. The goal was to determine if participants experienced a sustained effect two weeks after the study. Study authors noted that the lavender and sleep hygiene group demonstrated better sleep quality at the two-week follow-up. Additionally, study authors noted that the lavender group woke up feeling more refreshed. 

Several studies indicate that inhaling lavender aroma may help reduce anxiety. Scientists have found similar results for lavender’s effectiveness in treating depression. Lavender essential oil is also popular in aromatherapy because of its ability to promote relaxation and sleep. Some studies found that the use of lavender oil for aromatherapy improved sleep quality not only in people without sleep or mental health disorders, but also in people with depression, insomnia, and anxiety. Inhaling lavender essential oil’s aroma may also increase the time spent in deep, slow-wave sleep. 

Some research indicates that lavender may have a calming effect on the central nervous system. For this reason, lavender may benefit people who experience circadian rhythm disorders or occasionally sleeplessness. 

Where Do You Apply The Bedtime Balm?

Once you make the bedtime balm, apply a small amount to your wrists, collarbones, or temples when you get ready for bed. It is unclear how quickly the sleep balm works. It usually depends on how sensitive you are to the aromas in the balm. For the average person, it may start to calm you down and promote sleep in about 15-30 minutes. As with any natural remedy, though, it may take a few tries for it to be effective. Continue using it and experiment with different placements. Lastly, before we give you the recipe, make sure to do a small patch test on your arm and see if you have a reaction within 24 hours. 

DIY Bedtime Balm

Ingredients:

• 1.5 ounces beeswax pellets
• 2 tablespoons coconut oil
• 2 teaspoons sweet almond oil
• 10 drops frankincense essential oil
• 10 drops myrrh essential oil
• 8 drops cedarwood essential oil
• 6 drops vetiver essential oil
• 6 drops lavender essential oil

Instructions:

• Melt the beeswax and coconut oil in the top of a double boiler or in the microwave in a heat-safe bowl. 
• While those ingredients are melting, prepare your lip balm containers to be filled. 
• Once the beeswax and coconut oil are melted, pour in the sweet almond oil and stir to combine. Make sure there are no lumps in the mixture. 
• Let the mixture cool for about a minute and then add the essential oils. Stir until fully incorporated. 
• Pour the mixture into the containers and allow it to cool and solidify at room temperature. When fully cooled, the balm is ready to use. 
• To use, apply a small amount to your temples, wrists, collar bones, or back of your neck. You can even place a small amount on your pillow to help you sleep.

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