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Planche Pushup: Procedure, Benefits, and Training

Man doing Planche Pushup

What is Planche and Planche’s Pushup

Planche is a gymnastic position that demands considerable balance and strength. In this position, the body suspends parallel to the spot with the support of arms held straight. 

Planche is a difficult position to hold. One must hold on to the planche position for at least 2 seconds. It challenges dedicated training to just master the pose and then advances to the push-ups.

Planche push-ups are an advanced version of standard push-ups. A person must perform push-ups in a planche position. Planche push-ups help build great strength since it requires a high level of physical intensity.

Procedure for Planche

  • Lie down on your stomach and keep your hands by your hips. The palms must be facing down.
  • Rotate the wrists such that the fingers are outside. Both the hands must be in a single line.
  • Press on your hands and push your body upwards, like a regular push-up.
  • Apply pressure on your upper body. Such that the overall weight distribution is more focused on your chest and shoulders.
  • Involve your core and then join your legs together. In the same process, lift your legs and feet; your body must be in a straight line.
  • Lower your chest to the spot as you bend your elbows. Make sure to do this process slowly since the overall pressure will focus on your hands.
  • Except for your palms, your body must not touch the ground.
  • Keep holding this position for few seconds and then return to the starting position.
  • Repeat the process few times, if you can but, don’t ignore your body. Perform this only if you are ready.

Planche Progression

There are several variations required to master the complete planche pose and then proceed to push-ups. Below are few progressions techniques one can perform to train the planche position:

  • Half planche
  • Planche hold
  • Raised planche lean
  • Tuck planche

Benefits of Planche

Planche is a strenuous position to hold, let alone doing the push-ups. Hence not many people can master this.

But despite the hardships, it comes with fruitful results such as:

  • Powerful wrists
  • Well-built and rugged shoulders
  • Ripped arm strength
  • Buffed leg strength
  • Sturdy core
  • Improves overall body balance
  • Help out build flexible muscles

Muscles Worked Up during Planche Pushup

Planche push-up is a whole-body workout; it needs tremendous stability, strength, and balance.

Below are a few of the muscles used in planche push-up:

  • Anterior deltoid
  • Pectoralis major
  • Trapezius
  • Biceps
  • Deltoid
  • Latissimus dorsi
  • Serratus anterior
  • Wrist flexors
  • Hip flexors
  • Soleus
  • Tibialis anterior
  • Quadriceps

Training For Planche

Planche requires the guidance of a trainer if one is determined to master it. Look for professional help before doing anything yourself; it might lead to critical injuries.

  • Start with your regular training, don’t start heavy muscle workouts at the first time.
  • Begin to strengthen your upper body, such as your arms, shoulders, and wrists.
  • Work on your chest and core muscles.
  • Strengthen your back muscles too.
  • Start practicing balancing and incorporate variations of planche as you work your way up.

Who Should Avoid it and Possible Injuries?

Planche push-up is not for everyone, just like any other workout activity. It requires professional guidance and a proper physique. One should not practice planche if they are:

  • A beginner to workout
  • Suffering from wrist pain or have weak wrists
  • Undergoing overweight or underweight
  • Rehabbing an injury
  • New to body balancing

One can also suffer from possible injuries, such as:

  • Wrist injury
  • Elbow injury
  • Shoulder injury
  • Leg injury
  • Torn ligaments in arms

Pseudo-Planche

Pseudo planche push-up is an upgraded version of regular push-ups. The hand position is the same as standard planche, but the feet touch the ground. 

Hence, the overall position is similar to a standard push-up, with only a change in the hand positioning. Pseudo planche push-up help develop your muscles more than the regular push-up; it is more challenging and thrilling.

Planche Tutorial for Beginners

Frequently Asked Questions

What are the minimum basics you need before trying planche push-ups?

Performing Planche push-ups directly is difficult and one should always start from the basics to avoid any kind of injury. Some basics from which you can start are:

  • Work on your balance and wrist strength
  • Train in handstand push-ups
  • Be able to hold the plank position for a minimum of 2 minutes
  • Perform at least 20 triceps dips and 30 push-ups

How do you know if one is ready to begin planche work?

To start with planche leans, which is one of the basic steps before mastering complete planche, one should be able to hold a standard plank and push-up position for a minimum of 30 secs (in a comfortable state)

How long will it take to get the planche?

It all depends on the amount of effort and time one puts into it. The period ranges from 6 months to 2 years. Planche push-up is a workout that required determination and endurance; one must be well-prepared.

How often should I train?

As a beginner, one must start bits by bits. The goal should be to train at least three days a week and then work your way up to be increasing the number of days and hours spent. But make sure to be aware of your wrists and tendons; start with basics.

Is planche push-up a Chest or a Shoulder exercise?

Planche push-up covers both the exercises and trains our core, legs, arms, upper body too.

Can I train planche push-up every day?

One should not train planche push-ups every day if you are a beginner. However, if you are already familiar with the workout, you can increase the number of days. 

Do pseudo-planche push-up work biceps?

Yes, pseudo-planche push-ups work out the biceps, triceps, deltoids, shoulders, and core. It is an upper-body workout.

Is the Planche worth learning?

Planche is an impressive test of shoulder, arm, wrist, chest, and core strength. It requires months or years to master, but it is worth it. It develops your body strength and balances to a whole new level.

Which one is harder to perform, human flag or planche?

Both the exercises are hard to perform. Planche is more grinding than a human flag since the latter demands an athletic core, whereas planche needs immense arm strength.

Is planche easier on bars?

Bars such as parallettes make performing planche much easier. Beginners should use bars to start training with planche and subsequently the planche push-ups.

How to have good mental health during you tough times?

good mental health

As we all know, life is full of ups and downs. Sometimes it can be so beautiful and blissful that we feel blessed. And sometimes it can be equally sad and devastating. Every individual differs from each other in their financial status, personality, way of talking, looks, friends circle, the standard of living are different from each other. Similarly, their sadness, happiness, problems are also different from each other. So let us talk about how to have good mental health in your tough times.

Let us discuss some of the problems that people suffer

  • Some people are sad because of their relationship complications with their loved ones, family, friends.
  • Few suffer due to financial problems and many are even sad because they are not getting what they want.
  • Many individuals compare themselves with others like on social media. They desire of getting branded clothes, big houses, foreign trips, money, etc.
  • Many are worried about their future whether they will get a job or not.
  • Many individuals think about their past and regret and that affects their mental health to the next level. It leads to sadness and even to depression.
  • Many are upset about the lies they have told.

There can be countless problems. Moreover, thousands of people have a thousand problems. The problem changes from age to age but it always exists in our life. We all must accept this fact, that if happiness exists then even tough times also exist. 

Being worried and sad is only the problem, not the solution. It is a fact that whatever happens, happens for good. If you believe in this fact then no one can destroy you. If a problem arises, then look at the challenges and opportunities it brings. Then think deeply about what could be the reason behind this, realize the reason and then think positively that it happened for good. 

Covid and our mental health

Now, if you look at the present situation that is covid 19 which has resulted in lockdown. Everyone has to work from home. It is restricted to go out. No one can meet their friends, relatives.

So basically, it is like a pause in our lives. We cannot dine out, nor we can go to the gym, theatre, parks, malls. Maintaining social distancing and staying home is compulsory. This has resulted in various complications like

Due to the lockdown, people have developed different habits. It adversely affects the mental health of an individual. Many have developed the habit of overthinking, comparison of body physique, glowing and clear skin because of excessive use of social media. 

We cannot blame the person for doing this, it is because of the present scenario. No one is permitted to go out, all are closed in four walls. 

Things that normally happens in case of tough times

  • They overthink, actually, most of us overthink let it be anything. When we talk about the present, that is lockdown most of the individuals from teenagers to adults overthink because they are blocked in their homes and that is human nature to overthink. Normally, we can go out to distract ourselves but in case of a lockdown, we cannot.
  • They compare themselves and affect their mental health even more. Due to the overuse of social media, many youngsters have developed an inferiority complex by comparing themselves to heroes and heroines or it could be anyone. Comparison is the worst thing an individual can do. 
  • Many even stop doing activities or stop following their routine like their daily activities. For instance, if a person is preparing for competitive exams he/she stops preparing for them.
  • Many even think of committing suicide.
  • They get affected by every small thing
  • They feel no one loves them
  • They start thinking about their past mistakes and regret them.

How can you overcome the tough time

  • Meditate

A person who practices meditation every day is the calmest and stress-free. Practice meditation every day in the early morning for few minutes and see the magic. It will not only help you to stay strong and stress-free but it will also help you boost your immune system, maintain your blood pressure. The best part is you do not have to spend hours, just a few minutes, and see the difference.

  • Exercise

When we exercise our brain releases endorphins and serotonin which is a happy hormone. It helps in staying calm in a stressful situation and it also improves the mood. It keeps you energetic all day. It keeps you in shape which makes you confident. It also brings a glow to the face. Eventually, if your face and body look perfect, half of your sadness will fly away.

  • Learn from your past

There are many people in this world who regret their past deeds and that is totally fine because it is human nature to make mistakes. We make mistakes we learn from them and then we move forward. There are many who overthink about it and eventually spoil their mood and that is absolutely wrong, you are not achieving anything by doing this instead you are wasting your time. Learn from your mistakes, correct them and never repeat them. Making mistakes is not wrong but not learning anything from it is bad. So, learn from your mistakes and become strong.

  • Cry

Venting out emotions is the best way to get relief. Cry at night, cry anytime whenever, and wherever you feel like. It will make you light. Moreover, it will reduce the pain. 

  • Communicate  

Talk to your friends, family, or anyone. Sharing problems helps to get relief and improves the mood. They will understand you and provide you with better ideas and thoughts that will automatically boost up your mood.

  • Appreciate

Learn to appreciate whatever you have in your life. Learn to appreciate every small thing. Be thankful. A stressful situation can test your strength and patience. Take care of your mental and physical health. 

  • Stay happy

When you stay happy, you start ignoring all the things which make you sad. Now the question is how to stay happy? It is not that difficult. Do what makes you happy like painting, dancing, talk to your happy people with whom you love to talk. Cherish the happy memories. 

  • Listen to music

Music is a source of entertainment. Furthermore, it is proved that music helps to treat depression, anxiety. It improves your mood. Listen to music every day it will boost up your mood, it will keep you motivated, happy, relaxed, and confident.

  • Keep yourself busy

When you keep yourself busy you forget everything. Study for your future goal or learn something new. Just engage yourself in something. Make a timetable. Follow it strictly and keep yourself engaged.

There could be many things but as a matter of fact, we must learn to accept every situation that arises from nowhere. We must learn the fact that nothing is in our hands. Everything happens for a reason and that reason is for our betterment.

Whatever we are facing now, will make us tougher and stronger in the future. It is a phase. That phase will pass too. Time keeps on moving and it never stops nor waits. It keeps on moving and it brings lots of happiness, problems, challenges, opportunity as it passes. Life is too short to stress about anything. Do your best, stay happy and make it memorable. 

Your tough days are your exam just ace it.

Frequently Asked Questions

Ques. What should we do in our free time or during a lockdown?
Ans. Keep yourself engaged with something productive. Make a timetable and follow it. Do what makes you happy like painting, DIY home decoration, dancing, singing, etc.

Ques. How to stay calm in a stressful situation?
Ans. Practice Meditation every day in the early morning. Do exercise regularly, it releases happy hormones that improve your mood and keeps you calm in stressful situations.

Ques. Why do we overthink so much?
Ans. Overthinking is basic human nature. Every individual overthinks about something when they are free or not socializes. Keep yourself busy to avoid overthinking. Do not overthink because what had happened cannot be changed and the future is uncertain. Live in your present and stay happy.

Ques. How can we keep ourselves busy?
Ans. Prepare for your future goal. Learn new things. Watch series, learn new languages, do internships, do cooking, any hobbies, decorate your home, water the plants.

Ques. How to overcome a stressful situation?
Ans. First thing you should do is accept the fact that nothing is in our hands but overcoming the situation is in our hands. Listen to music, meditate, exercise, write something, talk to your friends, cry.

Ques. How to feel confident?
Ans. Workout every day, when you work out every day your skin glows, your body looks perfect which brings confidence, work on your weakness, improve your communication skills, socialize.

Ques. How to stay positive?
Ans. Accept that whatever happens, happens for good and it happens for a reason. We must learn from the mistakes and turn them into an opportunity or take it as a challenge and work on it. What had happened and what will happen nothing is in our hands. What we can do is make ourselves much better, stronger. Time passes, it never stops. Everything will pass with time.

Chemotherapy: Uses, Side Effects, Benefits and More

chemotherapy

We have often heard people talk about a therapy used to cure cancer. Yes, it is called chemotherapy, but before going and opting for it, just go through this article and understand how chemotherapy works, its benefits, risks attached, and everything else.

What is chemotherapy?

It is a type of chemical drug therapy that is done to knock down the speedily increasing cells in the body. It is most often used to cure cancer, as cancer is the disease caused by these uncontrollable growing cells.

Uses of Chemotherapy in Cancer

Chemotherapy is done to treat people with cancer, the various situations when it is used to cure cancer are –

  • Treatment of cancer without using other cures – It can be used as the only cancer treatment for a patient.
  • To destroy the unseen cancer cells – It is also called adjuvant therapy when used to kill the unseen cancer cells after surgery.
  • To relieve the signs –  In the form of palliative chemotherapy, it is used to kill few cancer cells.

Uses of chemotherapy other than cancer

Chemotherapy can be used for diseases like –

  • Disorders related to the immune system – Chemotherapy can be used to cure an overactive immune system suffering from rheumatoid arthritis and lupus.
  • Bone marrow issues – It is used to generate a bone marrow transplant.

Side effects of Chemotherapy

Short term effects:

  1. Feeling of nausea and vomiting.
  2. Chances of diarrhea.
  3. Suffering from hair loss.
  4. No appetite.
  5. Intense fatigue.
  6. Fever in some cases
  7. Sores in the mouth.
  8. Body aches.
  9. Stomach issues like constipation.
  10. Bleeding and bruising

Note: These short-term side effects can be cured.

Long term effects:

  1. Lung tissue damage.
  2. Heart-related issues
  3. Problems related to fertility.
  4. Kidney issues.
  5. Damage to nerves(peripheral neuropathy).
  6. In some cases, there is a risk of cancer again.

Note: These long-term effects can be severe and last up to months.

Benefits of chemotherapy

  • This therapy is used in curing various issues like –
  • It decreases the growth of cancer and contracts it, increasing your chances of living more and healthy life.
  • In the case of borderline resectable cancer, chemotherapy helps in decreasing cancer to such an extent that surgery can easily cure it.
  • If you undergo chemotherapy after surgery, then the chances of cancer reappearing can reduce.

What are the necessities for undergoing chemotherapy

Chemotherapy plays a significant role in the cure of cancer, efficient planning for the process plays a major role in its success rate.

  • You should discuss the anticipated issues with your doctor and other medical staff.
  • Several tests will be conducted before undergoing chemotherapy to find out whether your body is healthy enough to deal with the problems. The tests include heart and blood tests.
  • Based on these tests, your doctor decided the accurate type of chemotherapy suited for you.
  • You will be recommended to undergo a dental checkup before the chemotherapy by your doctor as chemotherapy is related to your body’s healing capacity, and in case of any infection in your teeth and gums can spread easily in your whole body.
  • You may have a port installed in your body by your doctor through an intravenous line(IV), this port is a device that is installed in your body (inside your chest, near the shoulder)and helps in easy access to your veins. Each treatment means an IV installation

Some common suggestions for chemotherapy preparation –

  • Work arrangements – Many people work along with their chemo sessions, so if you want to do the same then make the necessary arrangements and a blueprint of the plan before your therapy to ensure less workload.
  • Make necessary house preparations – Complete tasks like laundry, grocery shopping, and other necessities before your first appointment.
  • Reaching out to a relative or another close one for help during the session must be done properly.
  • Forecast the side effects- You should know all the possible side effects that you can face and make necessary arrangements to deal with them, get mentally prepared.
  • Become a member of a support group – Join any group or start indulging with people, so that you don’t feel alone and sidelined during your chemo sessions. These support groups will help you in staying optimistic.

How to use the drugs of chemotherapy

The drugs in chemotherapy can be provided in various ways –

  • Pills of chemotherapy –  In the form of chemotherapy pills and capsules.
  • Chemotherapy shots – The medicines of chemotherapy can be given with a needle-like you receive shot.
  • Cream of chemotherapy – You can use chemotherapy drugs as a cream by applying them to your skin, these drugs are used to treat skin cancer.
  • Chemotherapy infusions – Most of the time chemotherapy drugs are injected into the vein. The insertion of the drug is done by a needle inside your vein in your arm or chest.
  • The drugs of chemotherapy are used to cure one body area, eg.-Intraperitoneal chemotherapy, intrapleural chemotherapy, intrathecal chemotherapy, intrathecal chemotherapy, intravesical chemotherapy.

What is the frequency of receiving chemotherapy treatments?

The frequency of your chemo sessions depends on the type of your drug intake, the features of your cancer, and your body recovery rate.

  • The schedules of chemotherapy differ.
  • The treatment of chemotherapy can be regular or maybe conducted alternatively.

In what places can you undergo chemotherapy?

Ans-This completely depends on the situation of the patient –

  • In your doctor’s clinic.
  • Hospital.
  • Where you take chemotherapy pills, that can be your home.

Note: You can along with your doctor find out the most suitable place you want.

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

Trauma

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

coffee

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

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.

Conscientiousness

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.

Extraversion

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.

Agreeableness

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

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

toothache

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

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.