There are no rules or solutions etched in stone when it comes to mental health. What works to improve mental health is different from person to person.
If you notice that your mental health has been dwindling recently, it is crucial to identify the pillars of good mental health to improve your emotional well-being. However, it is always recommended to seek advice from a professional, but if you wish to read up on the literature, you must visit websites like The Human Condition. Such websites have a plethora of resources about wellness, growth, and emotional well-being.
There are plenty of things you can do to improve your mental health without needing help. These self-help methods are quite effective in most cases.
So, here are some behaviors you need to focus on to improve your overall emotional and mental health.
- Increase Activity
Humans have an innate need to keep on moving owing to the age-old practice of hunting-gathering. A long time ago, humans had to be active to hunt and survive. As a result of these practices, physical activity was necessary to keep the mind and body engaged and satisfied.
When you lead an active lifestyle, it is less likely that you will suffer from the feeling of isolation and withdrawal. Reduced activity is a common symptom of depression but engaging in physical activities can improve the condition.
It is advised to engage in healthy full-body workouts at least three times a week. Even if you can not work out, take a stroll around the block in the evening.
- Social Connection
Loneliness and withdrawal from social activities are major contributing factors to symptoms of a mental illness. When talking about connection, all forms of association and bonds are crucial for humans. Even relationships with pets have proven beneficial in reducing the symptoms of mental illness.
So, ensure you spend quality time with friends or family with whom you can have supportive interactions.
However, it might be difficult for some people to converse and interact with new people, so going to social gatherings such as classes, events, gyms, or support groups might help them interact better with people.
The more you interact with supportive people, the more it will help you deal with your mental health symptoms.
4. Regulation of emotions
There are times when emotions can get the best of you in a situation. One must know how to regulate any overwhelming emotion to prevent acting out only based on emotion rather than logic.
It is an important skill to maintain healthy emotions, thoughts, and behaviors. The aim of regulating your emotions should not be to suppress any emotion but instead, use the positive emotions to outweigh the negative ones.
It is common amongst people who have any mental illness to use alcohol or drugs to regulate and get a grip on their emotions. However, these substances work otherwise. It is best to avoid the consumption of alcohol as it will only aggravate and worsen your symptoms.
When you are aware of your thought process and emotions, it becomes easier for you to manage them.
Not liking oneself is a significant factor that leads to mental health issues. Accepting yourself and avoiding harsh self-criticism is a behavior one must focus on to help with emotional well-being. There are two components to self-acceptance; self-esteem and self-concept.
Self-esteem refers to understanding one’s positive and negative values, whereas self-concept is the overall perspective one has about themselves.
When both of these components have a negative outcome, mental illnesses like depression and anxiety can build up and cause negative self-acceptance.
There are ways to improve self-esteem and self-acceptance, such as positive journaling, and engaging in activities that make you happy can significantly improve the way you perceive yourself.
Volunteering your time and efforts for a good cause can help boost your self-acceptance. You will feel much better about yourself when you do good for others. In addition, volunteering is a great way to meet like-minded people and build a network.
Life is a series of unforeseen events happening at a macro level, and humans are trying to adjust to those events. The circumstances are ever-changing as the only thing constant in life is change. If you cannot adapt your behavior to circumstances, then life becomes challenging.
A lack of flexibility can result in outcomes that might contribute to mental illness. A lack of flexibility leads to unhealthy behaviors, and repetition can create a cycle that could be hard to get out of.
However, one can break the cycle by adapting their behavior to more positive actions such as working out, going for a walk, picking up a hobby, or learning a guitar.
Well, it could be hard to improve mental health, but it is not impossible. Also, there is no shame in seeking help and asking for it. It is more courageous to ask for help than to hide your illness.
Which Side is Best To Sleep? Secrets of Getting a Good Sleep
We all wish to have more of it but still can’t. Yes, I am talking about proper sleep. Sleep is a very health-effective element of our daily life. It benefits in avoiding heart diseases, controlling sugar levels, and refreshing our minds. A person should sleep at least for 7-8 hours. Good sleep is when you feel fresh in the morning.
Having a peaceful sleep using the best pillows for sleeping can take out all your stress and gives you a relaxed peace of mind. While you are in the mood of anger or emotionally down, good sleep can calm you down easily. Do you know why? Because while sleeping with the best pillows, all the thoughts or stress gets aside and gives you a peaceful state of mind. Some people also take sleeping medicines while the doctor suggest it might affect their health.
Benefits of getting good sleep
Sleep can boost up your immune system
As we already discussed, when you get good sleep, it boosts up your immune system and energy. Sleeping around 7 to 8 hours is enough for our body. It helps to make your mind fresh and work actively the next morning.
Helps to prevent weight gain
If you didn’t get 8 hours of sleep daily, your body produces Ghrelin, the hormone that boosts appetite. The level of Leptin also decreases if you get proper sleep and you do not feel tired while waking up. Plus, if you do not get enough sleep, you will get more stressed all day due to the lack of energy.
Sleep can strengthen your heart
Not getting enough sleep than required, may lead to health problems like- high blood pressure and heart attacks. That’s why experts suggest you take at least 7 hours of sleep. A good sleep fresh ups your mind and removes the tiredness of your body.
Increase focus and productivity
Lack of sleep at night truly will affect your productivity and work. So, instead of working for 12hours take 8 hours of shift which would be better to enjoy a healthy life. If you don’t get enough sleep it may affect your cognitive skills and concentration levels.
Popular sleeping positions
Want to know which side is best to sleep? Then read this
Sleeping on your stomach:- This position is well known for breathing problems and reduces the snoring sound. You don’t need to be confused about which position is best to sleep in. The stomach position is best but for some particular issues such as snoring and sleep apnea. The majority of sleep professionals don’t advise this position to sleep. But as everyone says, sleeping on your stomach makes you more relaxed. When you sleep on the stomach, your hands turned to the side and holding the pillow, and then this is the freefall position.
Sleeping on your back:-
If you lay down on the bed in an “attention” position with your hands straight on the side, then you are in a soldier position. Often it is known as the best and beneficial position of sleep for men.
When you lie down at your back and your hands are upwards to your head then, this is the starfish side. It is also a much more comfortable position for a good sleep.
How Does Harding Of The Artery Affect Your Body?
Plagues are the eventual deposition of cholesterol inside the blood vessels. The testimony of these plagues makes arteries hard, resisting the blood to flow. There is a medical term for such complications of hardening of arteries called atherosclerosis or arteriosclerotic vascular disease.
In atherosclerosis patients, the arteries become narrowed and hardened because of the development of plaque around the walls of the artery. In such cases, the blood resists flowing through the blood vessel.
It is a condition in which the flowing blood around the body gets disrupted, increasing the risk of serious complications. An artery is the blood vessel responsible for carrying oxygenated blood throughout the body.
A thin layer of cells present in the arteries makes them smooth and allows the blood to flow smoothly. These thin layers of cells are called the endothelium. Atherosclerosis affects the endothelium by damaging it, allowing harmful cholesterol to develop in the artery walls.
Can Atherosclerosis Be Cured?
The doctor will likely tell people who have atherosclerosis to develop a healthy lifestyle, including a healthy diet to maintain a healthy weight.
But in some cases, based on the condition of the patient, the doctor may also ask you to go for medication or surgery, such as:-
A healthy lifestyle involves weight management, physical activity, and a healthy diet. The doctor may suggest you consume foods that are rich in soluble fibers and may also ask you to make some limitations, such as avoiding saturated fats, sodium, and alcohol.
Antiplatelet drugs can be used to prevent the development of plaque or help in avoiding blood clotting. In addition, there are other medicines, such as statins, that are prescribed in order to lower cholesterol and angiotensin-converting enzyme(ACE) inhibitors lowering the blood pressure.
Some cases, such as severe atherosclerosis that cannot be treated entirely with a healthy lifestyle and medication, need surgery. Therefore operations are performed, such as angioplasty or coronary artery bypass grafting(CABG).
Angioplasty and stenting is a medical procedure in which the artery is expanded in order to clear the blockage to let the blood flow properly again.
In this process, the doctor will insert a thin tube into an artery of your legs or arms to get diseased arteries viewing the blockage on the X-ray screen.
Stenting can ease the symptoms of atherosclerosis, but it cannot prevent heart attack. CABG is another surgical procedure to improve the flow of blood to the heart using arteries from different parts of the blood to bypass a narrowed coronary artery.
Bypass surgery is a procedure in which the doctor takes a healthy blood vessel from your leg or chest and uses it by passing it through a blocked segment.
Endarterectomy is a medical procedure in which the doctor goes into the arteries in the neck to remove plaque and restore the flow of blood.
Fibrinolytic therapy is a type of treatment in which a drug is used to dissolve the blood clot that’s blocking the artery.
In some cases of atherosclerosis, men have difficulty in erection, so depending on the severity and other prevailing conditions, the doctor may even prescribe other PDE5 medications like Cenforce 100mg. Sildenafil Citrate present in Cenforce 100mg works by increasing the flow of blood and may help in resolving the condition. Always consult with the doctor for consuming Cenforce 100mg.
What Specific Things You Can Do To Avoid Atherosclerosis?
Taking preventive measures is the best way to deal with atherosclerosis. If the condition occurs, it is almost impossible to reverse its effects completely. So it is always best to prevent such disease rather than treating it. ‘Precautions are always better than cure.’
Preventive measures for atherosclerosis involves specific steps, such as:-
Diet: Fats play a vital role in the development of atherosclerosis. Therefore doctors recommend avoiding consuming saturated fats as they increase the level of bad cholesterol. The foods that are mentioned below are rich in saturated fats and can keep the level of bad cholesterol low.
- Olive oil
- Oily fish
Exercise: Regular exercise can improve the flow of blood, fitness level, weight loss, and also it lowers blood pressure.
No Smoking: Smoking increases the risk of developing atherosclerosis because it increases blood pressure. People who smoke should quit smoking and do not forget to consult a doctor to overcome its harmful effects.
Avoid self-medicating: In some atherosclerosis cases, men face difficulty in erection and try to resolve it on their own through medications like Cenforce 100mg. Doing this can be dangerous, Cenforce 100mg is a PDE5 inhibitor group of medicine that affects heart function. Medications like Cenforce 100mg may even worsen the condition.
Therefore, always consult your doctor first before self-medicating with any medication, even if it is Cenforce 100mg.
Explanation To Complicated Relation Between Enlarged Prostate And Impotence
Enlarged prostate, also known as benign prostatic hyperplasia, is different when compared to erectile dysfunction. But, again, they have some similarities as well, they often occur with the growing age. But the difference is that one causes problems in the loo and the other causes problems in bed; although they are interlinked.
Some men with BPH having erection difficulty often try to consume ED pills like Cenforce 200(Sildenafil Citrate). Many men may find it useful; why is that? Sildenafil Citrate present in Cenforce 200 is helpful in resolving both ED and BPH symptoms, but only under doctor’s guidelines.
What Is BPH?
It is an age-associated condition in which the prostate glands get enlarged. This is because the urethra(tube responsible for passing urine outside the penis) passes through the centre of the prostate. When the prostate gets enlarged it starts applying pressure on the urethra, making it difficult for the person to urinate.
BPH can lead to uncomfortable urinary symptoms, such as urine blockage, urinary incontinence, and frequent urination. Additionally, the condition may also cause bladder, urinary tract, or kidney problems.
What Is Erectile Dysfunction?
Erectile dysfunction or impotence is a type of male sexual dysfunction in which the man is unable to attain a sufficient erection for sexual intercourse. In general, failure of a firm erection occurs due to insufficient flow of blood through the penis. This insufficient blood flow can be due to multiple reasons, such as abnormal blood pressure, injury, high cholesterol, thinning of the blood vessels, drug interaction, etc.
Leaving it untreated can lead to:-
- Unsatisfactory sex life
- Low self-esteem
- Unable to make your partner conceive
- Relationship complications
BPH & ED
Both BPH and ED are related in very different ways. For example, treating BPH may lead to sexual dysfunctions as side effects while curing ED can help you improve BPH symptoms.
There are multiple ways of treating such health complications, but the doctor will best inform you the best with the least complications. There are both surgical and medication procedures.
Which Medication Is Used To Treat Both Erectile Dysfunction And Benign Prostatic Hyperplasia?
Medicines that improve erectile dysfunction symptoms also seem to be useful for treating BPH symptoms as well. Below are some ED pills that have been found useful in treating BPH symptoms:-
- Sildenafil CItrate(Cenforce 200)
- Vardenafil (Levitra)
- Tadalafil (Cialis)
Never try to self medicate yourself with ED pills like Cenforce 200 if you have BPH symptoms. The reason why? Any ED pill including Cenforce 200 isn’t currently approved for use in treating BPH symptoms.
ED pills like Cenforce 200 inhibit protein synthesis of cyclic guanosine monophosphate(cGMP), increasing the blood flow rate through the penis. Simultaneously, Sildenafil present in Cenforce 200 increases the blood flow rate through the bladder and prostate as well, making their muscles relax. As a result, relaxed muscles will lower the pressure on the urethra, easing the flow of urine.
Note: ED pills can resolve both BPH and Ed symptoms but are not approved for it. Consult the doctor before use.
Why Say No To Surgery, If Possible?
Enlarged prostate surgery can lead to difficulty in urinating along with the following complications:-
- Frequent urge to urinate
- Unable to empty the bladder completely
- Weak urine stream
Transurethral Resection of the prostate (TURP) is surgery that helps you get relief from BPH symptoms. However, men undergoing this procedure often experience sexual dysfunctions as side effects of the surgery.
As per the Harvard Medical School, (50-75)% of men have retrograde ejaculation(a condition when the semen enters the bladder rather than coming out of the penis) after the surgery. Sometimes retrograde ejaculation is also called dry orgasm which is not harmful but may affect male fertility.
Benign prostatic hyperplasia (BPH) Medications And Its Side Effects(Sexual Dysfunction)
There are some medications for treating BPH that may also cause erection difficulty. Medicines that contain alpha-blockers such as doxazosin (Cardura) and terazosin (Hytrin) may delay ejaculation. As the medicine has alpha-blockers, it relaxes the bladder and prostate muscle cells, relaxing the prostate muscles. This way the medicines may successfully lower BPH symptoms but may cause side effects as sexual dysfunctions.
As per the reports, men consuming these medications also experience low sperm count, low sperm volume, low sperm movement. This may even lower the risk of making the partner conceive.
The Bottom Line
All in all this article doesn’t promote consuming any ED pills if you have BPH symptoms; consult the doctor first. The common way of treating Benign Prostatic Hyperplasia (BPH), surgery and medication have an adverse risk of developing sexual dysfunctions as side effects. Although, ED pills like Cenforce 200 may help treat both complications they are not approved for treating BPH. Therefore, consult with the doctor before taking medicine.
Many studies have been conducted to study ED pills and enlarged prostate symptoms. Although medical science has also shown interest in the difference between ED medications and the placebo effect, the results came uncertain.
The studies haven’t shown clearly any side effects of consuming ED pills in men with BPH. This can be the reason why they aren’t approved yet. For the approval of these drugs, more studies need to compare Ed pills with BPH medications.
However, in some cases, doctors may recommend separate medications for both ED and BPH. As both the medications belong to the alpha-blockers kind of drug, the doctor will ask you to consume both the medicine at different intervals of time. Additionally, the doctor will also ask you to perform some physical lifestyle tests and exercise for better improvement in such cases.
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