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Gluten-Free Diet: What to Eat and Risks Associated with it

gluten-free diet

To follow a gluten-free diet, you should stay away from wheat and some different grains while picking substitutes that give supplements to a sound eating diet.

What Gluten-Free Diet Means

A gluten-free diet means having a diet that excludes foods holding gluten. Protein found in wheat, barley, rye, and triticale is called gluten. 

A gluten-free diet is important for handling indications and symptoms of celiac illness and other medical circumstances related to gluten.

A gluten-free diet is also widespread among individuals who haven’t been detected with a gluten-related medical disorder. The claimed aids of the diet are better health, weight loss, and improved energy.

Diseases including gluten

Celiac disease is an illness in which gluten activates immune system actions that ruin the coating of the small intestine. Over time this damage stops absorbing nutrition from food. This is an autoimmune disorder.

Non-celiac gluten sensitivity causes some indications and symptoms related to celiac disease — together with abdominal pain, bloating, diarrhea, impairment, “foggy brain,” headache — even though there is no harm to the skins of the small intestine. Researches display that the immune system plays the most important role.

Gluten ataxia is an auto-immune disorder, disturbs particular nerve tissues and causes difficulties with muscle resistor and voluntary muscle movement.

Wheat allergy is like other food allergies, the effect of the immune system misidentifying gluten or some different type of protein found in wheat as a disease-causing agent, such as a virus or bacteria. The immune system generates an antibody to the protein, breathing problems, and other indications.

Gluten-Free Diet Details

Following are the gluten-free diet needs paying vigilant attention to food assortments, the ingredients in foods, and their nutritious content.

Only fresh foods

Natural gluten-free foods you can make a part of your healthy diet:

  • Fruits and vegetables
  • Beans, seeds, and nuts in their natural forms
  • Eggs
  • Meats, fish, and poultry
  • Low-fat dairy products

Grains, starches, or flours for a gluten-free diet include:

  • Amaranth
  • Arrowroot
  • Buckwheat
  • Corn 
  • Flax
  • Flours — rice, soy, corn, potato, and bean flours
  • Millet
  • Quinoa
  • Rice, including wild rice
  • Sorghum
  • Soy
  • Teff

Grains not allowed in Gluten-Free Diet

Avoid everything that contains the following:

  • Wheat
  • Barley
  • Rye
  • Triticale 
  • Oats, in some cases

Gluten-free grain

  • Beer, porter
  • Bread
  • Bulgur wheat
  • Cakes and pies
  • Candies
  • Cereals
  • Communion wafers
  • Cookies and crackers
  • Croutons
  • French fries
  • Gravies
  • Imitation meat 
  • Seafood
  • Malt (barley)
  • Matzo
  • Pasta
  • Hot dogs and processed lunchmeats
  • Salad dressings
  • Sauces which include soy sauce 
  • Seasoned rice mixes
  • Seasoned snack foods
  • Self-basting poultry
  • Soups, bouillon, or soup mixes
  • Vegetables in sauce

Effects of Gluten-Free Diet

Keeping a strict gluten free diet is a lifetime requirement for individuals with celiac disease. Follow-up with the diet and evading cross-contamination results in fewer indications and complications of the disease.

Few medical studies have observed the paybacks of the diet amongst people who do not have celiac disease. More study is required to find the precision of the following claims about the diet’s outcomes:

  • Weight loss
  • Improved health
  • Improved athletic performance

Risks associated with Gluten-Free Diet

Foods not involved in a gluten-free diet offer important vitamins and nutrients.

  • Iron
  • Calcium
  • Fiber
  • Thiamine
  • Riboflavin
  • Niacin
  • Folate

So, a gluten-free diet will probably alter your nutrient consumption. Some gluten-free breads and breakfast cereal have knowingly mixed nutrient stages compared with the foods they are replacing.

Few gluten-free foods also have complex fat and sugar contents than the gluten-containing food being substituted. It’s imperative to look after the labels, not only for gluten content but also for total nutrient stages, salt, calories from fats and calories from sugars.

You can communicate to your doctor or nutritionist about foods that will provide you healthy and nutritious rich substitutes.

How much a Gluten-Free Diet Costs 

The costs of ready gluten free foods are usually more than the price of the food being substituted. The cost of a gluten-free diet can be large, particularly if your diet comprises foods that aren’t naturally gluten free

What is Trauma? Types of Traumatic Events and More


As we live each day of our lives we come across various incidents, for some, we take a pause and let them register, whereas the rest are just fleeting moments. Some incidents out of these may be traumatic. Traumatic events lead to trauma.

Small moments like being catcalled, domestic abuse, burglary, assault, bullying, covid, etc. can lead to trauma.

What exactly is Trauma?

Trauma is a response to an event that is depressing or disturbing. This overwhelms an individual making them feel helpless, frustrated, the feeling of self diminishes and they feel a range of emotions between strong to mild.

How to Response to Trauma

Response to trauma is not easily visible as some may hide it and some may be vocal about it. The most common reaction is shock, denial.

These emotions help one move past through emotional effects. This may be followed by numbness, hopeless and detachment.

Other reactions can be listed as the following:

  • Exhaustion.
  • Anxiety.
  • Anger.
  • Irritability.
  • Flashbacks.
  • Nightmares.
  • Isolation from everyone.
  • Drastic mood swings.
  • Confusion.
  • Feeling that the event might recur.
  • Sadness.
  • Insomnia or disturbed sleeping patterns.
  • Depression.
  • Headaches, nausea.
  • Fear of things, objects, or people who might be related to that event.
  • Difficulty concentrating.
  • Agitation.

Types of Traumatic Events

A traumatic event is something that can affect one physically, emotionally, spiritually. This event could be any of the following:

  • Domestic abuse.
  • Assault/ racial slur/ gender discrimination.
  • Disease like covid.
  • Trauma from war.
  • Loss of family, friends, or anyone close.
  • Shooting or murder.
  • Rape.
  • Terrorism.
  • Natural disaster.

Can trauma have a trigger?

Yes, trauma can have a trigger. Something like an object, place, or person can remind one of the trauma they are experiencing. For example, someone suffering from a war trauma can have triggers like loud noises, heavy vehicles. Or someone having trauma from an assault at a bus can be scared of buses, traveling among large crowds, may hallucinate of the person that the trauma is related to.

Types of Trauma

Trauma can be of 3 main types:

  • Acute Trauma: Trauma caused by a single distressing event. The event could be an assault, rape attempt. These incidents are strong enough to cause a person enough physical and mental pain or disturbance.

    A person suffering from acute trauma may experience- excessive anxiety, stress, irritability, confusion, sleep disturbance, aggressive behavior, lack of trust, divided concentration.

    These kinds of incidents may cause a lasting memory or impression on the person.
  • Chronic Trauma: This is caused by overlong periods of experiencing bullying, assault, domestic abuse, serious illness, exposure to violence or war.

    The symptoms of this kind of trauma are usually seen after years of experiencing these situations. This can be related to childhood trauma also where one does not understand what they are going through unless they are educated about it or told so.

    The symptoms could be unexpected outbursts, anxiety, depression, crying, flashbacks, nausea, headache, body aches, extreme anger, self-harm in some cases.

    The individual may go through major trust issues, seeing a trusted doctor for help is the best way to help.
  • Complex Trauma: When a person goes through multiple traumatic events for a prolonged period or even a short while can be said to have complex trauma.

    Usually, complex trauma incidents include personal relations where a person feels trapped or abused, domestic violence, fight amongst kin, family disputes. This kind of trauma affects an individual’s personal life decisions, performance, and behavior in school, workplace.

Frequently Asked Questions

Ques. Can trauma be related to childhood?
Ans. Yes, most people having trauma have experienced it during their childhood. As one is very young and immature to analyze what they are going through, these experiences remain masked. They are usually brought to light as they speak to new people and receive knowledge about the matter.

Ques. How do we come to know someone has past trauma?
Ans. It is not very easy to identify someone who has past trauma. But they show reactions and symptoms that could be avoiding a certain conversation, mood swings, disturbed sleep patterns, overthinking, avoiding being around a certain person, being exceptionally quiet at times, zoning out a lot.

Ques. Can relationships cause trauma too?
Ans. Yes, in recent times study shows that relationships are one of the major causes of trauma. Being in a relationship people mostly ignore red flags about a person initially. Issues like drinking problems, abusive language, not asking consent, anger management issues, violence, etc are usually ignored by the partner in the early stages of being together.

Ques. Does trauma have a cure?
Ans. Trauma can have long-term effects on the mental, emotional, spiritual, physical state. Talking to someone trusted and opening up about your experience, facing your fears is a way to let go of the trauma. In chronic cases, professional help can be acquired by the person.

Ques. Does trauma change personality?
Ans. Yes, trauma is capable of changing one’s personality. Trauma can be linked to personality disorders in various cases.

Ques. What is PTSD?
Ans. Post-traumatic stress disorder (PTSD) is a condition where triggers may cause bringing back memories or flashbacks of incidents related to the traumatic event.

Trauma could be about any incident that harms one’s peace and mindset. If an individual finds it difficult to share about the experience they might seek personal and professional help. It is normal to feel a different kind of way about things but what’s more important is getting over it and moving past such experiences.

Coffee and its Link with your Blood Pressure


Black, no sugar, solid, with a sprinkle of milk, when it comes to coffee consumption, we as a whole have our particular inclinations. In any case, you have definitely seen that a few people consume coffee in a lot more prominent amounts than others. What’s more, our qualities may have something to do with it. The measure of caffeine we drink might be a pointer of wellbeing, as per a new article published in The Journal of American Nutrition.

“Individuals subliminally self-manage safe degrees of caffeine-dependent on how high their circulatory strain is, and this is likely a consequence of a protective genetic mechanism. This means somebody who drinks a lot of coffee is likely more hereditarily open-minded toward caffeine when contrasted with somebody who drinks very little,” the specialist clarifies, this means if somebody who consumes a lot of coffee is more likely to be tolerant of caffeine, as compared to somebody who consumes very little amount of caffeine.

If your body is giving you indications to not drink that additional cup of this caffeinated drink, possibly there’s a reason why. Listen to what your body says, it’s so much more in tune with, your health than you might think. On the other hand, a non-coffee consumer, or somebody who consumes decaffeinated coffee, is most likely to get inclined to the unfavorable impacts of caffeine, and more prone to hypertension, high blood pressure, according to the research.

People consume coffee for many reasons – when they feel exhausted because it tastes good, or purely because it is part of their everyday routine. Researchers say how much coffee(caffeine) we consume is an indicator of our cardio health.

Frequently Asked Questions

Ques. Can Coffee influence your blood pressure?
Ans. Caffeine can cause a quick, but high increase in your blood pressure, even if you don’t any problem with high blood pressure. The reason for the spike in blood pressure due to caffeine is indistinguishable.

Ques. 2 cups of coffee can increase blood pressure?
Ans. Yes, temporarily it can increase your blood pressure.

Ques. How fast does caffeine raise your Blood Pressure?
Ans. In 30-120 minutes, caffeine can raise your blood pressure after oral intake.

Ques. Does coffee intake help you stay awake?
Ans. Yes, it helps you stay awake and active.

Ques. Is coffee bad for hypertension?
Ans. Study shows that coffee might lead to temporary increases in blood pressure.

Ques. Is coffee good for health?
Ans. It can not only give you a daily cup of joy but also helps you feel extra energized, burn fat and recover physical performance, it might also lower your risk of numerous situations, like type 2 diabetes, cancer and Alzheimer’s, and Parkinson’s disease.  

Ques. Who shouldn’t consume coffee?
Ans. People with arrhythmias (e.g., irregular heartbeat).

Ques. Does coffee affect cholesterol?
Ans. Yes, it can affect cholesterol levels.

Ques. Does coffee make you poop?
Ans. It can also arouse the need to poop.

Ques. Does coffee hurt your liver?
Ans. Consuming a lot of caffeine can be damage your liver, particularly if it’s taken in combination with liquor.

Ques. Does coffee affect your kidneys?
Ans. Caffeine found in coffee can place stress on your kidneys. Caffeine is a tonic, which can increase your blood flow and stress on the kidneys. Extreme consumption of caffeine has also been related to kidney stones.

The Big Five Personality Traits, related FAQs, and More

personality traits

Personality traits are the behavior of a person towards another person’s attitude and mindset. It reflects people.

These traits can be memorized as their first letter OCEAN (O is for Openness, C for Conscientiousness, E for Extraversion, A for Agreeableness, and N for Neuroticism). These are traits that are not classified for everyone as everyone has their own instincts and feelings.

The five main and broad traits of personality traits:


Openness is the trait in which people are curious about new ideas, art, values, imagination, and feelings. These people have a large range of interests. They are proven to be more creative.


This is the trait in which people are a lot more careful towards any of the work, they are more organized, everywhere on time, follow rules, and are good at controlling their anger. They enjoy having their schedule set, they spend more time preparing, and they do their work on time.


This trait depends upon how social, talkative, and how expressive you are. These people are so excited every time they meet someone or in a sociable place. They are so outgoing if they are high on extroversion. If they are low in extroversion, means they are introverted, they have less energy and they are reserved in their own work and don’t like to socialize.


This trait tends to agree and go with others opinion leaving their own opinion back. Having this trait needs trust and understanding, people having this trait are very cooperative, and having low agreeableness shows that they are less cooperative.


Neuroticism is a trait that is associated with one’s mood and people who have more negative feelings and emotions like anger, worry, and sadness. People who have high neuroticism have mood swings, irritability, and low neuroticism are more stable with their moods.

The first things we all notice towards other people are their personality and how it is different from one another. Personality traits are the best thing from which we can differ people to people. People can be low on some traits or can be high, but everyone falls on some traits.

There is something called the second person that means the second person’s opinion about someone’s personality. People can try using personality quizzes that are available on the internet, but those personality tests are not accurate and unreliable as people’s type changes days today.

The most accurate personality test till now is considered as MBTI (The Myers-Briggs Type Indicator). INFP is considered the most dangerous and toughest kind of personality trait, as they are very easygoing, but when it comes to their emotions, they suddenly become uncompromising. People cannot change their personalities as they are stable and inherited.

Frequently Asked Questions

Ques. Name some of the personality traits.
Ans. Some of the personality traits are:

  • Love
  • Loyalty
  • Devotion
  • Kindness
  • Sincerity
  • Self-control
  • Greedy
  • Rudeness
  • Ambitious
  • Bossy

Ques. What are the most strong personality traits?
Ans. Loyalty is one of the most strong personality traits followed by self-control and persistence.

Ques. What are the most common personality types?
Ans. ISFJ (introverted, sensing, feeling, judging) personality trait is the most common type of personality trait in which someone tends to be reserved and warm-hearted.

Ques. What are some weak kinds of personality traits?
Ans. Impatience, lacking empathy, and being closed-minded are some weak personality traits.

Ques. How can you say if someone has a strong personality or not?
Ans. A strong personality of a person is defined by their presentable nature, they are so attentive and do not put any excuses for work, they try to overcome their obstacles in their own way.

Ques. What does it mean by dark personality traits?
Ans. This is the side in which your inner side is revealed which was hidden in the shadows. Some of the dark personality traits are spitefulness, greed, sadness, and narcissism.

Ques. What are the 4 types of personality?
Ans. The researchers have said that there are mainly 4 types of personalities namely: average, self-centered, reserved, and role model.

Ques. What is the rarest kind of personality?
Ans. INFJ (Introverted, Intuitive, Feeling, and Judging) personality trait is the rarest form of personality trait.

Ques. What are the negative personality traits?
Ans. Negative personality traits in simple words are the ones in which you are showing yourself as a negative person and have a lot of negative feelings. Some of the negative personality traits are:

  • Dishonesty
  • Meanness
  • Rudeness
  • Greed
  • Cruelty
  • Selfishness
  • Unforgiving

Ques. Are personality quizzes accurate?
Ans. Personality quizzes can be reliable at some point in time, but they cannot illustrate a person’s entire personality.

Toothache: 7 Effective Home Remedies for Emergency Relief


What is the reason for a toothache?

Toothache is one of the most common issues nowadays, the major reason for a painful toothache is tooth decay. For a toothache, the decay might be significant to reach the inner layer of it and cause dentin. Therefore it is really important to maintain good dental hygiene. 

Dental hygiene is really important for all of us to eat well and enjoy good food. 

Good oral and dental hygiene is important as it protects us from dental plaque and other dental problems. Plaque is a layer of bacteria and food that builds on our teeth if do not keep good dental hygiene.

Home remedies can help you out for getting relief from the toothache instantly. 

Major causes of toothache:

  1. Tooth decay
  2. Abscessed tooth
  3. Damaged filling 
  4. Tooth fracture 
  5. Grinding motions 
  6. Infected gums 

Symptoms of toothache:

  1. Tooth pain is sharp and constant 
  2. Swelling gums 
  3. Fever and headache 
  4. Foul-tasting drainage from an infected tooth.

Some Home Remedies for Toothache

It is very important to figure out the root cause of the toothache for finding the perfect home remedy solution. 

Some home remedies are:

  • Saltwater rinse
    For many people, salt water rinse is the best treatment. Saltwater in natural disinfectant. It helps loosen food particles that may be stuck between your teeth. It also helps in inflammation and heals oral wounds.
    • To use this as a solution, just mix ½ spoon of salt in I glass of lukewarm water and use it as a mouth wash.
  • Hydrogen peroxide rinse
    This rinse also helps to relieve pain and inflammation, It reduces plaque and bleeding gums and also kills the bacteria.
    • To use this: Just make sure you properly dilute the hydrogen peroxide properly, for this mix 3 percent of it with equal parts in water, and use it as a mouth wash.
  • Cold compress
    A cold compress can relieve you from the pain you’ve been experiencing. When you apply a cold compress, it constricts the blood vessel which reduces the pain and makes it less severe. It can also reduce inflammation.
    • To use this, wrap ice cubes in a towel and hold them at the infected place for a minimum of 20 minutes.
  • Peppermint tea bags
    It is used to numb pain and cures sensitive gums.
    • To use this, let the tea bag cool down before applying it, and it should be slightly warm. You can also use it as cool, to do this keep it in the refrigerator and lightly apply it to your teeth.
  • Garlic
    Garlic is well known for its medicinal properties, not only that it can also kill harmful bacteria. It kills bacteria that cause dental plaque and also is a pain reliever.
    • To use this crush the garlic cloves and make a paste, apply the paste to the infected area.
  • Wheatgrass
    It contains alcohol, that helps to numb pain. It is a proven antioxidant and a good healer.
    • To use this dab a little bit of vanilla on a cotton ball and apply it.
  • Clove
    Even in history, love has been effectively used to treat tooth pain and numb it to reduce inflammation. It is an antiseptic as it contains eugenol.
    • To use it, dab the cotton ball into clove oil and apply it or bite the clove between the infected teeth area. Apply thrice a week. You can also drop a little amount of clove oil into the water and use it as a mouth wash.

Some other solutions:

  • Guava leaves
    It has anti-inflammatory properties and can help in healing wounds. It also has antimicrobial activity that helps in aiding oral care.
    • To use it: you can chew the leave or crush the leaves into boing water and make a mouth wash.
  • Wheatgrass
    It has countless healing properties and can prevent mouth infections. It has the properties to heal your body internally is consumed by the person. Its high chlorophyll content fights bacteria
    • To use it: Use it as mouth wash by mixing it in water 
  • Thyme
    Thyme has powerful antioxidant and antibacterial properties.
    • To use it: Dab essential oil of thyme and water in the cotton ball and apply it to the affected area. You can also use it as a mouthwash by adding few drops of oil into the water and using it as a mouth wash.

When to see your dentist

If your toothache is severe then you might need a consultation with a doctor. You may need a doctor so that it can be treated properly. A counter-pain reliever like ibuprofen may help you till the time you see a dentist. 

You should especially see a dentist if you have the following symptoms:

  • Swelling 
  • Fever 
  • Trouble in swallowing and breathing 
  •  Pain while chewing or biting food 
  • Red or bleeding gums 
  • Foul tasting discharge from your mouth (or pus)

So this was all about toothache and several home remedies to cure it.

Anger: What is it and Health Problems from Anger


Anger is a form of emotion that comes out when you feel someone has done extremely done wrong or mistreated you in any form, it is the emotion that is experienced by everyone. When a person is angry with someone, it makes the other person also react in the same way and eventually get angry.

When someone is angry their blood pressure gets high and the stress hormone starts flowing. This is one of the fundamental emotions. This is an important emotion but we all should know how to control it, we should not let anger control us. This is a dangerous emotion, when we are angry we cannot think a lot about anything and can do something that we later regret.

Anger can be constructive or destructive; it all depends on how you handle yourself when you are angry. This also has a clear relationship with health be it physical or mental. Sometimes a person starts isolating themselves because of anger; this can lead to the illness.

Thinking and learning every possible thing related to anger, it is beneficial to learn how to manage it. Anger can be a good thing too, as it gives the way to express negative things and promotes us to find every possible solution to any problem or situation.

There are mainly three types of anger: passive aggression, open aggression, assertive aggression.

There are types so that we can figure how we are reacting when we are angry.

Passive aggression is a type of aggression in which a person is not willing to admit, tell or show anyone that they are angry as they do not like confrontation.

Open aggression is the one in which someone becomes so aggressive that they can harm someone or themselves in their rage.

Assertive anger is something in which the person tries to deal with his or her anger in a good and confident way. It includes taking, listening, and controlling their rage.

Health problems from anger:

Best ways to deal with anger:

  • Meditation for Anger
  • Get some exercise
  • Before you speak, think about it
  • Express your feelings, don’t let your feelings be with yourself
  • Don’t hold any grudges towards anyone
  • Promote yourself to find the possible solution to the situation
  • Try relaxing techniques like deep breathing, speaking calming words or, imagine the calming scenes.
  • Seek help when you think

There are a lot of reasons you should control your anger and deal with the arguments, this should help with stronger relationships, positive thinking, feel happier and, relaxed.

Frequently Asked Questions

Ques. How can we warn someone from anger?
Ans. There are some signs if you see these things within your body that would be a warning:

  • Headache
  • Grinding your teeth
  • Feeling hot near neck and face
  • Shaking
  • Dizziness
  • Increased heartbeat

Ques. Is anger a choice?
Ans. Most of the time for most of us it is our choice.

Ques. What hormone is released when someone is angry?
Ans. When someone is angry stress hormones, adrenaline and noradrenaline are released.

Ques. What are the roots of anger?
Ans. The common roots of anger are pain, irritation, frustration, and fear.

Ques. Is yelling a sign of anger?
Ans. Anger has different forms; one includes verbal anger that includes yelling, arguing, and cursing.

Ques. Is anger a mental disorder?
Ans. Anger itself is not considered a disorder, but it can be a symptom of a mental disorder. The reason for anger can be anything such as family issues, financial problems, or some other problems.

Ques. What are the vitamins that help to cope up with anger?
Ans. Some of the vitamins that help you to combat anger are:

  • Ashwagandha
  • B-complex
  • Kava
  • Melatonin
  • Glycine
  • Rhodiola Rosea
  • L-theanine

Ques. What food helps with anger?
Ans. Food that is high in omega-3 and dopamine-building food help with anger. Foods like fatty fish, fish oil, fish, leafy greens, poultry, eggs, flaxseed, chia seeds, walnuts, and much more help with controlling anger or reducing depression.

Ques. If you feel you are getting angry, what should you do?
Ans. Things you should do when you are feeling that you are being angry:

  • Splash some cold water on your face
  • Tell yourself to be calm
  • Repeat some calming words
  • Start doing deep breathing exercise
  • Count till 10, 50 or 100
  • Try to imagine yourself in a good place
  • Try to avoid that situation
  • Call a person who you think is supportive and will change your mood
  • Go for a walk or jog
  • Try to replace negative thoughts with positive ones

Ques. What is the worst emotion?
Ans. Anger. This is the worst and the most dangerous emotion because anger sometimes forces us to take some painful action that we might later regret.

Exposure Therapy – All that you need to know

Exposure therapy

What is Exposure Therapy

Exposure therapy is a procedure in behavior therapy that is used to help someone with anxiety illnesses. It includes the exposure for patients to their anxiety sources without any harm to them. This may help the patient to overcome stress and anxiety.

The avoidance might help reduce feelings for a short period, but over time it might create a problem. In such a case psychologists recommend exposure therapy, where they create a “safe” environment and expose the individuals to the objects they fear and avoid. This helps in reducing the fear-avoidance for the objects. 

This therapy is scientifically proved to be useful for treating a range of problems such as:

  • Phobia

Exposure therapy is also known to be very successful in the treatment of different types of phobias. Several studies including one-to-three-hour study sessions on imaginative therapy and phobias showed its success rate. 90% of the people experienced less fear for their phobias, and about 65% showed no symptoms of fear. Agoraphobia, the fear of assuming one’s environment is not safe, has been known to be cured by exposure therapy.

  • Panic disorder 

Cognitive-behavioral therapy (CBT) is also known for the treatment of panic disorders. CBT involves changing the negative thoughts that worsen the emotional, mental struggles and contribute to panic attacks. Panic disorder means a person can experience unexpected panic attacks. People who have this disorder live in the fear of a panic attack. Panic disorder is caused by a variety of symptoms:

  1. Major stress at work or in the family
  2. A history of sexual assault
  3. The family has a history of panic attacks (Genes)
  • Social Anxiety Disorder

Social Anxiety disorder causes extreme fear and anxiety in social surroundings. People with this disorder have fear of meeting new people and are always scared of being judged or scrutinized. Social anxiety disorder can affect someone’s ability to:

  1. Work
  2. Attending school
  3. Attending family gatherings
  4. Forming close relations with people
  • Obsessive-Compulsive Disorder

Obsessive-Compulsive Disorder is a mental disorder that can cause unwanted thinking and feelings to do something irrelevant. OCD isn’t about biting nails or getting negative thoughts. OCD symptoms are:

  1. Worries about yourself or people getting hurt
  2. Constant blinking
  3. A suspicion that your partner is unfaithful
  • Posttraumatic stress disorder (PTSD)

This disorder usually happens with people who have witnessed a traumatic event like, riots, war, terrorist attacks, death, etc. PTSD has been known by many names, like “shell shock” during World War1, and “combat fatigue” after World War2. PTSD symptoms include:

  1. Intrusion: Intrusive thoughts may include repeated, involuntary memories, distressing dreams, flashbacks of the traumatic event.
  2. Avoidance: Avoidance includes avoiding people, places, situations, or any object which may trigger depressing memories.
  3. Alterations in arousal and reactivity: Arousal and reactive signs can include being short-tempered, and anger eruptions, acting irresponsibly, or in a dysregulated way.
  • Generalized anxiety disorder

This disorder is characterized by persistent worry about several things. People with this disorder may keep worrying about money, family, health. Individuals suffering from GAD find it difficult to control their worries. GAD includes the following symptoms:

  1. Feeling nervous, irritable, or on the edge
  2. Breathing rapidly
  3. Feeling weak or tired

Benefits of Exposure Therapy

Exposure therapy has multiple benefits and can help several patients suffering from mental health conditions, like anxiety and phobias. Exposure therapy involves administering it in certain ways:

  • Graded Exposure
    This method of exposure involves setting up a hierarchy of steps from least-eared stimuli to most feared stimuli. This therapy is preferred as it helps to plan a course of the treatment plan.
  • Flooding
    Flooding psychology is based on the method that managing feelings and revisiting distressing thoughts can help a person to heal. The process involves the patient revisiting traumas in sessions so that the therapist can help him/her navigate through them. Flooding may seem like a risky process but it is known to have the highest results.
  • Systematic Desensitization
    This method involves increasing the tolerance of the person concerning the distressing levels.
  • Prolonged Exposure
    Prolonged exposure is the gradual exposure to feared stimuli, first by imaginary techniques and then in vivo exposure. Prolonged exposure has helped people to work through their fears systematically and gradually.
  • Exposure and Response Prevention
    This method helps people to reconnect with their sense of control around a feared situation by controlling the impulse to respond. It helps people suffering from OCD, as it teaches them to maintain control over their fears in the face of distress.

Risks involved with Exposure therapy

Exposure therapy is a low-risk treatment modality. The benefit of exposure therapy is, the planned nature allows both the patent and the therapist to be prepared for each step of the treatment. Coping mechanisms and grounding techniques play key major roles in this treatment.

Frequently Asked Questions

Ques. How long does exposure therapy take?
Ans. Exposure therapy works relatively, within a few weeks to few months. A full course treatment takes 5 to 20 sessions. The time is also decided by how fast the client decides to move through the process.

Ques. Sometimes people don’t know what triggers their anxiety, how to deal with it?
Ans. Anxiety is always triggered for some reason; however, it is difficult to identify, hence it may seem that anxiety comes out of nowhere. However, doctors use their experience with anxiety clients to try and identify the trigger

Ques. Is exposure therapy harmful?
Ans. Exposure therapy is not harmful but, it can be increasingly difficult for the patient, as the patient has to go through all his/her suffering again. However, it is fruitful as the result is to help the patient deal with anxiety

Ques. What is the success rate for exposure therapy?
Ans. Exposure therapy can be an effective way to deal with anxiety disorders. Studies show, about 60-90% of the patients have mild or no symptoms after the completion of the treatment

Ques. What are few specific techniques used in this therapy?
Ans. Some of the few techniques that are used in exposure therapy are:

  • Exposure and Response Prevention (ERP)
  • Systematic Desensitization
  • Prolonged Exposure
  • Graded Exposure
  • Flooding

Ques. What are few supplemental techniques used in this therapy?
Ans. Medication and Cognitive Restructuring are some of the supplemental techniques.

Ques. What is the main goal of this therapy?
Ans. The main goal of exposure therapy is to help in the reduction of fearful reactions to the impetus.

Obesity: Definition, Causes, Risk Factors, and Treatment


What is Obesity

A disease that involves an excessive amount of body fat is called obesity. It increases the risk of diseases and health-related problem that includes heart diseases, high blood pressure, diabetes, and cancers.

There are several reasons why people find it difficult to avoid obesity. One of them is inherited factors and the other is the personal diet and exercise choices. Therefore, weight loss and medications help in fighting obesity and help to improve and prevent the health problems caused by obesity. 

Obesity is caused when the body mass index is 30 or more than 30. BMI can be calculated by dividing weight by the square of your height. One should consider making an appointment with a doctor if diagnosed with weight-related diseases or health problems.  

Causes of Obesity

  • Genetics 
  • Eating disorders 
  • Physiological influences 
  • Pregnancy
  • Medical conditions
  • Drugs (steroid hormones or drugs to treat psychiatric conditions 
  • Different lifestyle 

Overweight and obesity are the causes of imbalance of energy. It can be caused by a combination of different factors. Causes can be lack of exercise, intake of food in excess. Weight is gained when people eat more amount of calories than they burn. 

Risk factors of obesity 

In obesity, the body contains more amount of fat, therefore it is more about fat than weight. Some of the major risk factors associated with obesity are

  • Type 2 diabetes 
  • Infertility 
  • High BP
  • Cardiac diseases 
  • Cancers (endometrial, breast, colon)
  • Gallbladder diseases 
  • Fatty liver   
  • Breathing problems 
  • Sleep apnea 
  • Arthritis 
  • Lower back pain

In children: There may be some different risks for children for obesity, but gradually when they’ll hit puberty they will be having the same risks as adults discussed above. Some risks for children associated with obesity are:

  • Overweight
  • Lower self-esteem 
  • Stretch marks 
  • Early age puberty 
  • Breathing problems 
  • Irregular menstrual cycles (in girls)
  • Sleep apnea 
  • Type 2 diabetes 
  • Metabolic syndrome 
  • Depression
  • High cholesterol and blood pressure 
  • Fatty liver disease 
  • Obese children from age 12 to 15 are more likely to get diagnosed with obesity in adulthood.
  • Some dangerous causes of obesity in children are
  • Higher chances of premature death 
  • Leads to obesity in childhood 
  • Develop NCDs at the young age 

The difference in lifestyle due to Obesity:

  • Unhealthy diet:
    It is a diet that contains less amount of fruits and vegetables and more junk food that is excess in calories.

  • Liquid calories:
    Without feeling full people can drink a lot of calories. High-calorie soft drinks can lead to significant weight gain.

  • Inactivity:
    In a sedentary lifestyle, we can consume more calories and burn them through exercise and daily activities routine.

  • Social and economic issue:
    The factors such as social and economic factors are also linked with obesity.
    Avoiding obesity can be difficult if you are surrounded by an environment where you’re not taught to cook healthy food and exercise daily. Therefore you’re more likely to get obsessed if you have friends or family with obesity.

Some other factors which promote obesity

  • Pregnancy:
    Women gain a lot of weight during pregnancy, and some find it difficult to lose weight after they are born. This weight gain can contribute to obesity, therefore breastfeeding can be one of the options to lose the gained weight during pregnancy.

  • Quitting smoking:
    Quitting smoking can often lead to sudden weight gain that can lead to obesity. Therefore, your doctor can help you to prevent obesity after quitting smoking.

  • Lack of sleep:
    Lack of sleep can cause hormone changes that can cause an increase in your appetite. You may also crave foods that are higher in calories that may lead to weight gain.

  • Stress:
    External factors that affect your mood may contribute to obesity. People often seek to eat higher-calorie food when they are under stress.

  • Microbiome:
    You’re your gut bacteria are generally affected by what you consume, therefore this may lead to weight gain and difficulty in losing weight.

  • Previous attempts to lose weight:
    Previous weight loss is followed up by rapid weight gain and can lead to further weight gain. This is called yo-yo dieting and can slow down your metabolism.

COVID-19 symptoms associated with Obesity

Obesity also increases the risk of developing symptoms of covid-19. And if you get infected by coronavirus you may need intensive care units and even mechanical care.

Affects quality of life:

  • Depression
  • Disability
  • Sexual problems 
  • Shame and guilt 
  • Less work achievement 
  • Laziness 

Ways to prevent Obesity

  • Exercise daily:

150-300 minutes of moderate-intensity activity is required to prevent weight gain. Activities such as fast walking and swimming are important.

  • Healthy diet plan:

Need to focus on low calorie, nutrient-dense food, like fruits, vegetable, whole grains. Avoid sweets, saturated foods and fats, and high calories dense foods.

  • Monitor your weight regularly:

Keep a check on your weight as it can tell you if your efforts are working or not and monitor everything accordingly.

  • Being consistent:

Sticking to the diet plan and the workouts are difficult. One needs to stay determined and focused to reach their goal.

How to get rid of obesity 

  1. By changing lifestyle 
  2. Diet and exercise 
  3. Consult a doctor: Consult a doctor and take medicines that might help you a bit in losing weight.

Take healthy food and cut down your calorie intake to lose more weight, exercise regularly.

Frequently Asked Questions

Ques. Who is called obese?
Ans. By determining someone’s BMI we can get to know if he or she is obese or not.  If your BMI is 30 or higher you are considered obese.

Ques. What are health risks related to obesity?
Ans. Obesity can put you at the risk of diseases like heart diseases, type 2 diabetes, high blood pressure, stroke, gall bladder disease, breathing problems, PCOS, etc.

Ques. Should I go for bariatric surgery?
Ans. You may be advised by your doctor to get bariatric surgery if your BMI reaches 25 or higher which may help you to lose weight. 

Ques. How does weight loss surgery help you to reduce weight?
The surgery leads to various hormonal changes that would reduce your excessive cravings for food and improve the satisfaction of eating.

Ques. How much weight do we lose in surgery?
Ans. The person loses 10 to 20 kg in the first month and 4 to 8 kg in the other month. The weight loss continues for 1 to 2 years.

Ques. How effective is weight loss surgery?
Ans. The main goal for the treatment is to get rid of the diseases and live a quality life, therefore around 7000 people on an approximate value were happy with the results over 16years.

Ques. How is life after bariatric surgery?
Ans. There are no side effects, it makes you more active and leads you to a healthy lifestyle, and makes you energetic in your daily routine.

Sleeping Disorder and its link with Mental Health

sleeping disorder

Have you ever thought about why you are spinning and turning while in bed, scrolling through your social media, and incapable to get the right wink? Congratulations! You are not the only one. With the second wave of covid-19 distressing practically everybody you know, it’s not easy to fall asleep, and trust it or not, not having proper sleep can affect your mental health.

What are Sleep disorders?

Sleeping disorder can be related to an individual’s mental health, it itches in to create tension in our mental, social, emotional, and physical wellbeing like weight gain, loss of appetite, declined concentration, hormonal disorders among many others. It could likewise be related to an increased danger of heart illnesses, mental illnesses, and also the growth of Type 2 Diabetes in some cases. 

What are the types of sleep disorder?

  1. Insomnia.
  2. Narcolepsy.
  3. Sleep Apnea.
  4. Restless Leg Syndrome.

How sleep disorders can impact our mental health? 

Thinking about the emotional well-being angle, rest and mental prosperity are firmly associated. Researchers have discovered expanded indication of mental problems in patients having signs and manifestations of conditions like sleep deprivation,” they said.

“Dozing issues can be intensely caused because of an abrupt episode which has made them lose rest or can be ongoing where there is some injury, some hidden reason related which keeps them up and keeps them from having sound rest.”

How to enhance sleep?

While it can be easy to get melatonin(antioxidant) or have haldi doodh (turmeric milk) to get some sound sleep, it is so vital to have a good sleeping routine in place. 

Some tips to have a peaceful state of mind

Here are some tips on how you can hit the bag serenity: –

  • Disconnect
    Not using social media 30 minutes prior the bedtime stops your brain from having pointless things to think about, letting it be in a stress-free and peaceful state.
  • Maintain appreciation journal
    Writing down things that put a smile on your face in your whole day, helps in a long way by making you feel thankful, calm, and positive, and at the same time produces stress-busting hormones which improve the quality of your sleep/doze.
  • Monitor your diet
    Include fresh veggies in your nourishment helps not just in improving your immunity but also look after so many different things like your intuition and your complete well-being. Don’t consume sugar and caffeine two hours prior to your bedtime play a very important role in improving your quality of sleep.
  • Reach out and get help
    If you are facing difficulty in sleeping patterns or know someone who is facing troubles with their sleep, please consult a doctor and try to find help. If it’s troubling your thoughts, or you are getting reminded of some anxious incident or situation that’s causing you to lose sleep, consult a doctor or counselor.

Note it, losing your sleep over anything is not worthy, because if you are functioning well and positively, you can stand up with fresh thoughts, face the day and seize it.

Frequently Asked Question

Ques. How long should a normal person sleep?
Ans. Well, the length of your sleep depends on your age factor, so we filtered it according to your age

  • 3 to 5 years should sleep for 10 to 13 hours.
  • 6 to 13 years should sleep for 9 to 11 hours.
  • 14 to 17 years should sleep for 8-10 hours.
  • Adults should sleep for 7-9 hours.

Ques. What are some bedtime teas that can help us fall asleep?
There are many teas but some of the best and effective teas for improving your sleep are:

  1. Chamomile
  2. Valerian root
  3. Lavender
  4. Lemon balm
  5. Passionflower
  6. Magnolia bark

Ques. What are the side effects of sleeping so much?
We all love sleeping so much, but oversleeping will cost you some side effects also. Some of them are:

  1. Depression
  2. Cardiovascular problems
  3. Anxiety 

Ques. What are the side effects of not being able to sleep enough?
Side effects of not being able to sleep properly or basically insomnia are: 

  1. Heart diseases
  2. Obesity
  3. Depression
  4. Tiredness

Ques. What is the best time to sleep?
The best time someone should fall asleep is from 9 pm to 4 am.

Paranormal Activity: All that you need to know

Paranormal Activity

Paranormal activity is a phenomenon described in popular culture, folks, and other non-scientific bodies of knowledge, whose understanding is beyond the scope of normal scientific understanding. A few examples of paranormal beliefs are ghost hunting, exorcism, spiritualism, telepathy, etc. 

The term exists in the English language since the 1920s. It means the scientific explanation of the world around is normal, and anything above, or beyond that is ‘para’.

Paranormal activity can be thought of as a subset of pseudoscience, however, the beliefs like witches, ghost hunting, UFOs, etc., set it apart from pseudoscience. Faith healing, human energy shields, are some of the topics discussed as psychic forces and have a dedicated community on the internet.

Paranormal activities involve many subjects, and the discussion can go on for a long time, but we have discussed the major and most interesting topics:

Ghost hunting

Ghost hunting is defined as investigating the places that are reported to be haunted by ghosts. Typically, a ghost hunting team will collect evidence, in support of the paranormal activity. Ghost hunters might use a variety of electronic devices like EMF meters, digital thermometers, video cameras, night-vision goggles, and audio recorders. Sometimes, they might prefer traditional techniques like interviewing or researching the haunted site.

Ghost hunters might refer to themselves as ‘paranormal investigators. Ghost hunting has been the basis of the blockbuster movie Ghostbusters. Notable ghost hunters, Ed and Lorraine Warren’s experiences have been the basis of movies like Conjuring and Annabelle. Ghost hunters use various devices and methods for investigating alleged paranormal activity.

  • It is said dogs barking, or cats looking at a certain area are said to show haunting.
  • An Ouija board is used to communicate with spirits.
  • EMF meters: To detect unusual fluctuations in an electromagnetic field.


Ufology is defined as the study of unidentified flying objects, which are believed to contain extraterrestrial life or alien species. There have been many governments, private investigations on UFOs, but ufology has been termed as an example of pseudoscience. Area 51 is one of the greatest examples of aliens.

The roots of Ufology can be traced as early as the late 1890s when “mystery airships”, and “foo fighters” were spotted by Allied men during World War II in the 1930s. The Kennet Arnold “flying saucer” incident of 1947 popularized the concept of flying saucers. Ufology, despite governmental and private investigations, has been characterized as pseudoscience by science educators and skeptics.

A few well know ufologists are Fabio Zerpa, Juan Posadas, Joseph Allen Hynek and Jacques Vallée. The latter two developed descriptive systems for identifying objects, and for organizing the work.


Cryptozoology is defined as the study of folk legends like Bigfoot, Yeti, Loch Ness Monster, they are known as cryptids, coined by the subculture. It is neither a branch of zoology nor folklore studies, it was founded in the 1950s by zoologists Bernard Heuvelmans and Ivan T. Sanderson. Cryptozoology like ghost hunting and ufology has been noted parallels in pseudoscience.

Young Earth Creationism is a major subset of cryptozoology. It promotes Biblical convention rejecting modern science, and promotes the concept of “living dinosaurs”. According to a 2013 interview of renowned paleontologist Donald Prothero, “people who actively search for Loch Ness monsters or Mokele-Mbembe do it entirely as creationist ministers.

They think that if they found a dinosaur in the Congo it would overturn all of evolution. It wouldn’t. It would just be a late-occurring dinosaur, but that’s their mistaken notion of evolution.” Media outlets are known to disseminate information uncritically about cryptozoologists, and they have often been termed as ‘monster hunters. A few major cryptozoology organizations are:

  • Centre for Fortean Zoology- UK based non-profit organization
  • Kosmopoisk- Russian organization with interests in cryptozoology and ufology
  • International Society of Cryptozoology- American organization existing from 1982-1998

Paranormal myths

Paranormal myths can be defined as false ideas about the existence of a particular phenomenon, creature, or supernatural being. These are called “myths” as they originate from a very true event, but are converted to paranormal events by the normal human being.

A few paranormal myths are mentioned as follows:

  • Chupacabra– A misshapen creature that is believed to exist in North America and is said to drink the blood of livestock.
  • Werewolf– A person believed to transform into a wolf on a full moon night.
  • Vampire– A creature from folklore who is known to survive on vital essence usually blood.
  • Kraken– A deep-sea creature looking like a squid, known to cause shipwrecks and then devour the sailors.
  • Cerberus- The famous three-headed dog in Greek mythology known to guard to House of Hades. It devours anything that tries to escape the lord of death and denies entry to living humans to the Underworld.
  • Zombie- A speechless and will-less creature who has been supernaturally created, who is automated to only a single movement, usually walking and eating human flesh.

Controlling the myths

People have been believing in myths for a long time, and it’s not easier to tell that it’s all wrong. However, we can put a control on the extent they believe. We cannot just tell people that their beliefs are baseless, but we can tell them to believe based on proof. For example, tourism earns a huge amount by selling haunted stories. And privileged sections of society are lured by these offers. Many times, gangs spread the rumor of an old building being haunted, but have you questioned, why are only old buildings haunted? why new buildings can’t be haunted. We, personally feel you cannot ask people to stop believing but, using valid points and proofs we can show them the truth.

Frequently Asked Questions

Ques. What are some factors associated with the existence of ghosts?
Some factors associated with the existence of ghosts are: 

  • Room temperature suddenly falls
  • An unexplainable smell fills the room
  • Your pets start to act strange

Ques. What is some equipment used in ghost hunting?
Some important equipment used in ghost hunting are: 

  • Infrared thermometer
  • Digital voice recorder
  • EMF sensor
  • Camera with night vision
  • Ghost box

Ques. What is Area 51?
Ans. Area 51 is a secret Nevada base known for all alien conspiracies.

Ques. Are ghosts real?
Ans. People have tried to communicate with spirits for ages, but science has no proof of their existence. We feel they are the figments of the imagination of the human mind.


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