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Παρασκευή 7 Ιουνίου 2013

Painful Sex in Women

In many cases, a woman can experience painful sex if there is not sufficient vaginal lubrication. When this occurs, the pain can be resolved if the female becomes more relaxed, if the amount of foreplay is increased, or if the couple uses a sexual lubricant.
In some cases, a woman can experience painful sex if one of the following conditions is present:


  •  Vaginismus. This is a common condition. It involves an involuntary spasm in the vaginal muscles, mainly caused by fear of being hurt.
  • Vaginal infections. These conditions are common and include  yeast infections.
  • Problems with the cervix  (opening to the uterus). In this case, the penis can reach the cervix at maximum penetration. So problems with the cervix (such as infections) can cause pain during deep penetration.
  • Problems with the uterus. These problems may include  fibroids that can cause deep intercourse pain.
  • Endometriosis. This is a condition in which the tissue that lines the uterus grows outside the uterus.
  • Problems with the ovaries. Problems might include cysts on the ovaries.
  • Pelvic inflammatory disease (PID). With PID, the tissues deep inside become badly inflamed and the pressure of intercourse causes deep pain.
  • Ectopic pregnancy. This is a  pregnancy in which a fertilized egg develops outside the uterus.
  • Menopause. With menopause, the vaginal lining can lose its normal moisture and become dry.
  • Intercourse too soon after surgery or  childbirth.
  • Sexually transmitted diseases. These may include genital warts, herpes sores, or others STDs.
  • Injury to the vulva or  vagina.These injuries may include a tear from  childbirth or from a cut (episiotomy) made in the area of  skin between the vagina and anus during labor.

How Can Painful Sex In Women Be Treated?

Some treatments for painful sex in women do not require medical treatment. For example, painful sex after pregnancy can be addressed by waiting at least six weeks after childbirth before having intercourse. Make sure to practice gentleness and patience. In cases in which there is vaginal dryness or a lack of lubrication, try water-based lubricants.
EM.CH


Σάββατο 9 Ιουνίου 2012

ΘΕΡΑΠΕΥΤΙΚΗ ΔΙΑ ΤΟΥ ΗΧΟΥ

ΘΕΡΑΠΕΥΤΙΚΗ ΔΙΑ ΤΟΥ ΗΧΟΥ.
 
Μαδαγασκάρη 1870 μ.Χ. Μαρτυρία Άγγλου ιεραποστόλου: "Όλοι οι κάτοικοι του χωριού έκαναν έναν κύκλο και χτυπούσαν συνεχώς τα χέρια τους γύρω από τις άρρωστες μικρές ,που ήταν ξαπλωμένες και περίεργα στολισμένες. Κατόπιν οι γυναίκες τραγούδησαν ένα μονότονο τραγούδι, ενώ οι άνδρες χτυπούσαν τα ξύλινα τύμπανά τους. Ύστερα μια γυναίκα 'ιερής καταγωγής', που είχε έρθει ειδικά γι' αυτή τη λειτουργία, άρχισε να χορεύει στο κέντρο του κύκλου, ενώ μια άλλη, που ήταν καθισμένη ακριβώς πίσω από τις άρρωστες, έκανε ένα τρομακτικό θόρυβο χτυπώντας κομμάτια από μέταλλο. Αυτή η τελετουργία είχε σκοπό να διώξει τα 'κακά πνεύματα' από τις άρρωστες και να τα οδηγήσει προς το σώμα της χορεύτριας που, χάρη στην ιερή καταγωγή της, ήταν προστατευμένη από την επιρροή αυτών των πνευμάτων."
        Αν θεωρούμε ότι η χρήση της μουσικής και του ήχου γενικότερα στην θεραπευτική καθώς κι η γνώση της δύναμης του λόγου, και η εφαρμογή της, περιορίζεται μόνο στις πρωτόγονες κοινωνίες, που ακόμα και στις μέρες μας κάποιες μορφές τους επιβιώνουν, απέχουμε πολύ από την πραγματικότητα. Μία έστω επιφανειακή προσέγγιση των Γραφών των διαφόρων θρησκειών, της Μυθολογίας, των φιλοσοφικών κειμένων, αλλά και της ίδιας της ιστορίας της Ανθρωπότητας, θα μας επιβεβαίωνε του λόγου το αληθές.
         Στην εισαγωγή, λοιπόν, του κατά Ιωάννη Ευαγγελίου, έχουμε τον συγγραφέα να δηλώνει: "Εν αρχή ήτο ο Λόγος, και ο Λόγος ήτο παρά τω Θεώ, και Θεός ήτο  ο Λόγος. Ούτος ήτο εν αρχή παρά τω Θεώ. Πάντα δι' αυτού έγιναν και χωρίς αυτού δεν έγινε ουδέ  εν το οποίον έγινεν. Εν αυτώ ήτο ζωή, και η ζωή ήτο το φως των ανθρώπων."
       Στην Αίγυπτο, κατά τους Ερμουπολίτες Θεολόγους ο Θώτ ήταν ο αληθινός δημιουργός του Κόσμου. Αυτός είχε επιτελέσει το έργο της δημιουργίας με μόνο τον ήχο της φωνής του, υλοποιώντας τον εξελθόντα ήχο υπό τη μορφή τεσσάρων θεών και τεσσάρων θεαινών απ' όπου και η Ερμούπολις ονομάσθηκε "Πόλη των οκτώ". Οι οκτώ αυτοί θεοί συνέχισαν τη δημιουργία δια του λόγου, ενώ κατά τα κείμενα εξακολουθούν να ψάλλουν, πρωί και βράδυ τους ύμνους τους, για να εξασφαλίζουν την κανονική πορεία του ήλιου.
     Στις περισσότερες παραδόσεις περί Κοσμογονίας, γίνεται λόγος για ένα είδος "πρωταρχικής φωνής" ή ήχου που διαμορφώνει το Χάος σε Κόσμο, όπως  στην ινδική Αιταρέγυα Ουπανισάδ, όπου ο Κόσμος εκτινάσσεται από ένα ''Αυγό'', όπου  βρίσκεται κλεισμένος ο πρωταρχικός τόνος, ενώ κάτι αντίστοιχο έχουμε στους Ορφικούς.
       Ας θυμηθούμε τη φλογέρα του Κρίσνα, τη λύρα του Απόλλωνα και αυτή του Ορφέα. Με το τραγούδι του ο τελευταίος κατόρθωνε να εξημερώνει τη Φύση και τα στοιχεία της. Ο Κάδμος νικώντας το δράκοντα παίρνει για σύζυγο την Αρμονία, κόρη του Άρη και της Αφροδίτης. Ο Αμφίων οικοδομεί με τη μουσική του τα τείχη της Θήβας και ο Απόλλων με τον ίδιο τρόπο εκείνα της Τροίας. Τα τείχη της Ιεριχούς καταρρέουν υπό τον ήχο της σάλπιγγας.
    Ας σταθούμε όμως στον Απόλλωνα, στο πρόσωπο του οποίου συναντιούνται και παντρεύονται η Μουσική κι η Ιατρική. Γιατρός σωμάτων και ψυχών, Μουσηγέτης και Θεραπευτής ταυτόχρονα, ''Παιάν άναξ'' και ''Ιήος''. Αυτόν επικαλούνται μέσω των παιάνων, όταν η αρρώστια σαρώνει το λαό της Θήβας, στον Οιδίποδα Τύραννο του Σοφοκλή, κατά της καταστρεπτικής μάστιγας της επιδημίας. Αυτόν και κατά την πανώλη της Τροίας, που καταπολεμήθηκε με τραγούδι.
    Ο Ερυξίμαχος, ένα από τα πρόσωπα που συμμετέχουν στο Συμπόσιο του Πλάτωνα, από οικογένεια γιατρών και ιατρός ο ίδιος αναφέρει: ''Το έργο του μουσικού αντιστοιχεί τώρα προς του ιατρού το έργο, κατά την πρώτη θεωρία περί πληρώσεως και κενώσεως. (Κατά Ιπποκράτη: ''Οκόσα πλησμονή τίκτει νοσήματα κένωσις ιήται, οκόσα δε από κενώσιος γίνεται νοσήματα, πλησμονή  ιήται.''). Είτε ως δημιουργός μουσικών συνθέσεων είτε ως εκτελεστής (και τα δύο υπάγονται υπό το όνομα Παιδεία), έχει να ασκήσει ο μουσικός ένα είδος διαιτητικής της ψυχής, η οποία θα κανονίζει τας τροφάς της και τα λιχνεύματα. Διότι και εδώ παρατηρείται ο επιβλαβής έρως προς την μουσική την παροξύνουσα τα πάθη και δημιουργούσαν ακοσμίαν, και ο αγαθός έρως των κοσμίων ανθρώπων προς την αγαθήν μουσικήν''. Αυτό τον έρωτα, του οποίου η χαρά είναι προφανής, ονομάζει ο Ερυξίμαχος ουράνιο. Κι αυτό αποτελεί ένα μείζον χαρακτηριστικό του Αρχαίου Πνεύματος των λαών όπου -σ' αντίθεση με την σημερινή κρατούσα κατάσταση, όπου ισχύει το ''l'art pour l'art'' (δηλ. η Τέχνη για την Τέχνη)- η μουσική εθεωρείτο δώρημα θεών κι επομένως έπρεπε να έχει ήθος, και ήθος αγαθόν. Ούτε είναι σύμπτωση ότι η λέξη νόμος σημαίνει μαζί και τον κοινωνικό θεσμό και τον μουσικό σκοπό.
      Πάνω στο ίδιο πνεύμα, της αποδοχής της μουσικής, τόσο ως ηθοπλαστικού και εκπολιτιστικού, όσο κι ως ιαματικού παράγοντα, κινούνται και οι απόψεις του Πλάτωνα: ''Η μουσική δεν εδόθη υπό των Θεών εις τους ανθρώπους ίνα απλώς και μόνον τους διασκεδάζει και δια να θέλγει τα ώτα των με ευχάριστους μελωδίας, αλλά και δια να κατευνάζει τα ψυχικά των πάθη και να καταπολεμά τας ατελείας του σώματος αυτών''.
     Στην άποψη αυτή του Πλάτωνα φαίνεται να συμπαρατάσσεται και ο Μέγας Ναπολέων: ''Απ' όλες τις καλές τέχνες, η μουσική είναι εκείνη η οποία εξασκεί μείζονα επίδραση επί των παθών και την οποία ο Νομοθέτης θα έπρεπε περισσότερο να ενισχύσει. Ένα μουσικό έργο εκτελούμενο από πραγματικό καλλιτέχνη, ενεργεί ασυγκρίτως εντονώτερα επί του αισθήματος και ασκεί μεγαλύτερη επίδραση από ένα καλό σύγγραμμα ηθικής, το οποίο πείθει μεν την λογική, χωρίς όμως να επιδρά επί των εθίμων μας''. Η θέση αυτή του Μ. Ναπολέοντα, δεν πρέπει να είναι ανεπηρέαστη και από το γεγονός της θεραπείας του γιου του περίφημου θεράποντος ιατρού του, του CORVISART. Αυτός, ενώ είχε προσβληθεί από τυφοειδή πυρετό, φέρεται να θεραπεύθηκε με την καθημερινή ακρόαση ορχήστρας, αποτελούμενης από δύο κόρνα, δύο μπάσα, δύο κλαρινέτα και μιας τρομπέτας.
     Ανάμεσα στα πλείστα άλλα ιστορικά παραδείγματα, αξίζει ν' αναφερθεί η αποκατάσταση της κλονισμένης υγείας και η θεραπεία των κρίσεων μελαγχολίας του βασιλιά Φιλίππου του Ε' και του Φερδινάνδου του ΣΤ' της Ισπανίας, από τα τραγούδια του Φαρινέλλι, και τις σονάτες του Ντομένικο Σκαρλάτι, στα μέσα του 18ου αιώνα, όπως ακριβώς ο Δαυίδ το 1000 π.Χ. περίπου, θεράπευε τις 'καταθλίψεις' του Σαούλ παίζοντας άρπα.
     Η Σχολή του Αριστοτέλη, είχε σαν αρχή της τη συγκίνηση που η μουσική προκαλεί, η οποία όταν είναι ισχυρή μπορεί ν' απομακρύνει τις ψυχικές εντάσεις,
προκαλώντας κρίση και εκτόνωση. Αυτή η άποψη, στην πρακτική της εφαρμογή, δεν διαφέρει και πολύ από τα Διονυσιακά δρώμενα και μάλιστα τον Μαιναδισμό, πρακτική που έχει κατά κάποιο τρόπο διασωθεί ως τις μέρες μας μέσα από το Καρναβάλι. Σε παρόμοια βάση, πρέπει να στηριζόταν και η μουσικοχορευτική θεραπεία του Ταραντισμού μεταξύ 15ου και 17ου αιώνα στην Ιταλία, προκαλούμενου από είδους αράχνης (TARENTULA) και συνοδευόμενου  από ατονία και καχεξία. Ο Αριστοτέλης καταλήγει σε δύο ενδείξεις, οι οποίες έχουν πολλές ομοιότητες και με σύγχρονες εφαρμογές:
     α. Οι ηπιότερες μορφές ψυχικών διαταραχών θεραπεύονται με την επίδραση μιας ήρεμης μουσικής.
   β. Σε περίπτωση βαρύτερων ασθενειών, η παθολογική ταραχή πρέπει να εντείνεται με τη βοήθεια μιας πολύ έντονης μουσικής, ώστε στο αποκορύφωμα να επέλθει η κάθαρση, που θα φέρει και τη λύση της διαταραχής.
    Ανάλογες μέθοδοι μας προσεγγίζουν και από το χώρο της Ανατολής και συγκεκριμένα της Ινδίας, μέθοδοι που στηρίζονται αποκλειστικά σε μια από τις επτά Μεγάλες Αρχές της Ερμητικής Επιστήμης, που περιέχονται στο Κυμβάλειο, την Αρχή του Ρυθμού. Ο ρυθμός σ' όλες τις μορφές του, είτε ονομάζεται παιχνίδι, ποίηση, μουσική είτε χορός, είναι η ίδια η Φύση της όλης σύστασης του ανθρώπου. Όταν ολόκληρος ο μηχανισμός του σώματός του εργάζεται μ' ένα ρυθμό τότε ο τόνος του παλμού, της καρδιάς, του κεφαλιού, της κυκλοφορίας του αίματος, όλα εμφανίζουν ένα ρυθμό, ενώ ακριβώς το σπάσιμο του ρυθμού ονομάζεται ασθένεια. Χαρακτηριστικό παράδειγμα επαναφοράς, είναι η ταλάντωση από τη μητέρα του βρέφους που κλαίει και το ρυθμικό κτύπημα στην πλάτη του. Ακόμη κάθε μόχθος και εργασία, όσο σκληρή και δύσκολη, γίνεται εύκολη με τη δύναμη του ρυθμού και της μουσικής. Η γνώση αυτή, που ήταν σε χρήση στην Αρχαία Ινδία, έρχεται ξανά στο φως και εφαρμόζεται σήμερα ήδη από μεγάλες εταιρείες, για την αύξηση της παραγωγικότητας των εργαζομένων σ' αυτές, όπως επίσης σε νοσοκομεία, ψυχιατρικές κλινικές, γηροκομεία και άλλα ιδρύματα.
     Στην αρχαιότητα, οι θεραπευτές στην Ανατολή, μέσα από ένα είδος Μαιευτικής ή ψυχανάλυσης, θεράπευαν ασθένειες ψυχολογικής φύσης, διεγείροντας τη συναισθηματική φύση του ατόμου μέσω του ρυθμού του τύμπανου και του τραγουδιού τους, ενώ ο ασθενής ταλάντευε το κεφάλι του σύμφωνα με το ρυθμό. Η μέθοδος αυτή τον ανάγκαζε ν' αποκαλύψει το μυστικό της ενόχλησής του, που κρυβόταν κάτω απ' το κάλυμμα του φόβου και της συμβατικότητας. Έτσι ομολογούσε στο θεραπευτή κάτω από τη γοητεία του ρυθμού, και αυτός ήταν σε θέση να εξιχνιάσει την πηγή της ασθένειας.
    Η σύγχρονη επιστήμη, τείνει πλέον ν' αναγνωρίσει και να ξαναθέσει σ' εφαρμογή την Μουσική, καθώς και άλλες παραδοσιακές μεθόδους στην υπηρεσία της Ιατρικής. Πειράματα που επαληθεύουν την επίδραση της μουσικής τόσο στην ανάπτυξη των φυτών, όσο και στην παραγωγικότητα των ζώων  (η ακρόαση της μουσικής του Μότσαρτ αυξάνει την γαλακτοπαραγωγή των αγελάδων κατά 15-20 %!), καθώς επίσης στον καρδιακό παλμό και τον ρυθμό της αναπνοής του ανθρώπου, συνηγορούν στις 'νέες' δρομολογήσεις. Ήδη, εδώ και μερικά χρόνια λειτουργούν στη Γαλλία, Αυστρία, Αργεντινή κ.α. Ινστιτούτα, που εφαρμόζουν τη μουσικοθεραπεία στην πράξη, σε ατομικό και ομαδικό επίπεδο (βλέπε: α) Μουσική και Ιατρική, Εκδόσεις Νέα Ακρόπολη - β) Μουσική και Ψυχολογία Εισαγωγή στη Μουσικοθεραπεία, Εκδόσεις Θυμάρι).
     Βέβαια, η λήθη και η αδράνεια στην οποία έχει περιέλθει τόσο η χρήση των επωδών (Ψαλμοί) στη Δύση, όσο και των Μάντραμ (επί το πλείστον στίχοι από τα Ιερά βιβλία των Βεδών) στην Ανατολή, σαν αποτέλεσμα της ηθικής και γενικότερης παρακμής της εποχής μας, αλλά και σαν μηχανισμός αυτοάμυνας της Φύσης (καθώς σύμφωνα με το Κυμβάλειο: ''Αυτός που καταλαβαίνει την Αρχή της Δόνησης, έχει αρπάξει το σκήπτρο της Δύναμης''), εμποδίζει την πραγμάτωση αλμάτων σ' αυτό τον τομέα.
      Ας ευχηθούμε όμως και ας αγωνιστούμε, στην προσπάθεια αυτή της ανεύρεσης του ''Απωλεσθέντος Λόγου'', για την ύπαρξη επιστημόνων και ανθρώπων ιδεολόγων, που με τις σάλπιγγές τους, θα γκρεμίσουν τα τείχη της μισαλλοδοξίας, του φανατισμού, της τυφλότητας και κωφότητας, τα τείχη που μας χωρίζουν από το Θεό, την Αλήθεια, τη Γνώση, την πραγματική επαφή με τον  Άνθρωπο και τη Φύση, τα τείχη της Ιεριχούς
(Π.ESOTERICA)






Σάββατο 21 Ιανουαρίου 2012

YOGA IN PREGNANCY

What are the benefits of yoga?

If you do it regularly, yoga is an excellent way to improve your physical, mental and emotional wellbeing. The postures may help you to:
  • Improve your circulation, muscle tone and flexibility.
  • Stay mentally agile through relaxation, breathing and meditation.
  • Feel calm, and ease muscle tension.

I’ve never done yoga before. Can I start while I’m pregnant?

Pregnancy is an ideal time to start yoga. The postures for beginners are simpler than most people imagine, and you'll also meet other mums-to-be at your classes.

You’ll start gently and slowly. Your instructor will modify the postures so that they suit your stage of pregnancy. Listen to your instructor, and pay attention to what your body tells you. Yoga postures are generally designed to stretch, not strain. But if you feel any pain and discomfort, stop what you are doing.

Think about gently allowing your body to open or lengthen during a posture, rather than pushing to achieve it. Take it easy, and opt for a break if you feel tired during a class. Take a bottle of water with you to sip if you feel thirsty. Also, try to  eat a light snack an hour or two before your yoga class.

Tell your  doctor or  mindwife before starting yoga, or any form of exercise, while you' re pregnant, especially if it’s a type you haven’t done before. You can also talk to your yoga instructor about any concerns you may have.

Take a look at our yoga videos to give you an idea of positions that are suitable for you to practise.

When can I start doing yoga in pregnancy?

The best time to start yoga if you've never done it before is in the second trimester, after about 14 weeks. Yoga guidelines advise you not to try postures in the first trimester, if you're not used to them.

Sadly, the most common time for miscarriages to happen is during the first trimester. There's no evidence that doing yoga, or any other exercise, in the first trimester will harm your pregnancy. But, to be on the safe side, some yoga teachers will recommend that you don't practise yoga for the first three months.

In your second trimester, you are also less likely to feel tired and sick during a long class.

Some yoga teachers recommend that if your baby was  conceived using IVF, you should wait until about 20 weeks before starting classes. This is because of all you will have been through to achieve your pregnancy. Also, if you have had IVF treatment, you are more likely to be pregnant with twins or more. Multiple pregnancies carry a higher risk of miscarriage, so it’s best to be cautious.

If you do decide to practise yoga in the first trimester, keep to relaxation and breathing exercises. If you did yoga before becoming pregnant, you may want to slow down and be aware of any changes in your body.


Are any yoga postures unsafe during pregnancy?

The following postures and positions are not recommended during pregnancy:
  • Lying  on your back after 16 weeks.
  • Breathing exercises that involve holding your breath or taking short, forceful breaths.
  • Strong stretches or difficult positions that put you under strain.
  • Lying on your tummy (prone).
  • Upside-down postures (inversions).
  • Back bends.
  • Strong twists.
  •  
  • EM.CH


      

Πέμπτη 10 Νοεμβρίου 2011

DEPRESSION IN WOMEN

Causes, Symptoms, Treatment, and Self-Help

 

Depression is not "one size fits all," particularly when it comes to the genders. Not only are women more prone to depression than men, but the causes of female depression and even the pattern of symptoms are often different. Many factors contribute to the unique picture of depression in women—from reproductive hormones to social pressures to the female response to stress. Learning about these factors can help you minimize your risk of depression and treat it more effectively.








Understanding depression in women

Depression is a serious condition that can impact every area of your life. It can affect your social life, relationships, career, and sense of self-worth and purpose. And for women in particular, depression is common. In fact, according to the National Mental Health Association, about one in every eight women will develop depression at some point during her lifetime.
If you’re feeling sad, guilty, tired, and just generally “down in the dumps,” you may be suffering from major depression. But the good news is that depression is treatable, and the more you understand about depression’s particular implications for and impact on women, the more equipped you will be to tackle the condition head on.

Signs and symptoms of depression in women

The symptoms of depression in women are the same as those for major depression. Common complaints include:
  • Depressed mood
  • Loss of interest or pleasure in activities you used to enjoy
  • Feelings of guilt, hopelessness and worthlessness
  • Suicidal thoughts or recurrent thoughts of death
  • Sleep disturbance (sleeping more or sleeping less)
  • Appetite and weight changes
  • Difficulty concentrating
  • Lack of energy and fatigue

Differences between male and female depression

Although some of the signs and symptoms of depression are the same for both men and women, women tend to experience certain symptoms more often than men. For example, seasonal affective disorder—depression in the winter months due to lower levels of sunlight—is more common in women. Also, women are more likely to experience the symptoms of atypical depression.
In atypical depression, rather than sleeping less, eating less, and losing weight, the opposite is seen: sleeping excessively, eating more (especially carbohydrates), and gaining weight. Feelings of guilt associated with depression are also more prevalent and pronounced in women. Women also have a higher incidence of thyroid problems. Since hypothyroidism can cause depression, this medical problem should always be ruled out by a physician in women who are depressed.
Differences between male and female depression
Women tend to: Men tend to:
Blame themselves Blame others
Feel sad, apathetic, and worthless Feel angry, irritable, and ego inflated
Feel anxious and scared Feel suspicious and guarded
Avoid conflicts at all costs Create conflicts
Feel slowed down and nervous Feel restless and agitated
Have trouble setting boundaries Need to feel in control at all costs
Find it easy to talk about self-doubt and despair Find it “weak” to admit self-doubt or despair
Use food, friends, and "love" to self-medicate Use alcohol, TV, sports, and sex to self-medicate
Adapted from: Male Menopause by Jed Diamond

Causes of depression in women

Women are about twice as likely as men to suffer from depression. This two-to-one difference persists across racial, ethnic, and economic divides. In fact, this gender difference in rates of depression is found in most countries around the world. There are a number of theories that attempt to explain the higher incidence of depression in women. Many factors have been implicated, including biological, psychological, and social factors.

Biological and hormonal causes of depression in women

  • Premenstrual problems – Hormonal fluctuations during the menstrual cycle can cause the familiar symptoms of premenstrual syndrome (PMS), such as bloating, irritability, fatigue, and emotional reactivity. For many women, PMS is mild. But for some women, symptoms are severe enough to disrupt their lives and a diagnosis of premenstrual dysphoric disorder (PMDD) is made.
  • Pregnancy and infertility – The many hormonal changes that occur during pregnancy can contribute to depression, particularly in women already at high risk. Other issues relating to pregnancy such as miscarriage, unwanted pregnancy, and infertility can also play a role in depression.
  • Postpartum depression – Many new mothers experience the “baby blues.” This is a normal reaction that tends to subside within a few weeks. However, some women experience severe, lasting depression. This condition is known as postpartum depression. Postpartum depression is believed to be influenced, at least in part, by hormonal fluctuations.
  • Perimenopause and menopause – Women may be at increased risk for depression during perimenopause, the stage leading to menopause when reproductive hormones rapidly fluctuate. Women with past histories of depression are at an increased risk of depression during menopause as well.
  • Health problems – Chronic illness, injury, or disability can lead to depression in women, as can crash dieting or quitting smoking.

Psychological causes of depression in women

  • Focusing on and rehashing negative feelings – Women are more likely to ruminate when they are depressed. This includes crying to relieve emotional tension, trying to figure out why you’re depressed, and talking to your friends about your depression. However, rumination has been found to maintain depression and even make it worse. Men, on the other hand, tend to distract themselves when they are depressed. Unlike rumination, distraction can reduce depression.
  • Overwhelming stress at work, school, or home – Some studies show that women are more likely than men to develop depression from stress. Furthermore, the female physiological response to stress is different. Women produce more stress hormones than men do, and the female sex hormone progesterone prevents the stress hormone system from turning itself off as it does in men.
  • Body image issues – The gender difference in depression begins in adolescence. The emergence of sex differences during puberty likely plays a role. Some researchers point to body dissatisfaction, which increases in girls during the sexual development of puberty.

Social causes of depression in women

As with men, social factors can also play a part in causing depression in women, along with lifestyle choices, relationships, and coping skills. These may include:
  • Marital or relationship problems; balancing the pressures of career and home life
  • Family responsibilities such as caring for children, spouse, or aging parents
  • Experiencing discrimination at work or not reaching important goals, losing or changing a job, retirement, or embarking on military service
  • Persistent money problems
  • Death of a loved one or other stressful life event that leaves you feeling useless, helpless, alone, or profoundly sad

Treating depression in women

For the most part, women suffering from depression receive the same types of treatment as everyone else. The main treatment approaches are psychotherapy and antidepressant therapy. However, there are some special treatment considerations for depression in women.

Depression, hormones, and the reproductive cycle

Hormone fluctuations related to the reproductive cycle can have a profound influence on a woman’s mood. In light of this possibility, you and your doctor should always look for connections between your depressive symptoms and the female reproductive cycle.
  • Is your depression connected to your menstrual period and a possible effect of PMS?
  • Are you pregnant and struggling with complications and concerns related to the vast changes you and your body are undergoing?
  • Are you struggling with the baby blues after recently giving birth?
  • Or are you approaching menopause and dealing with hormonal and emotional fluctuations?
All of these milestones in the reproductive cycle can influence or trigger depression. It’s also important to consider mood-related side effects from birth control medication or hormone replacement therapy.

How depression treatment is different for women

Specific aspects of treatment must often be modified for women. Because of female biological differences, women should generally be started on lower doses of antidepressants than men. Women are also more likely to experience side effects, so any medication use should be closely monitored.
Finally, women are more likely than men to require simultaneous treatment for other conditions such as anxiety disorders and eating disorders.

Self-help for depression in women

You can make a huge dent in your depression with simple lifestyle changes: exercising every day, avoiding the urge to isolate, eating healthy food instead of the junk you crave, and carving out time for rest and relaxation.
Feeling better takes time, but you can get there if you make positive choices for yourself each day and draw on the support of others.
Expose yourself to a little sunlight every day. Sunlight can help boost your mood. Take a short walk outdoors, have your coffee outside, enjoy an al fresco meal, people-watch on a park bench, or sit out in the garden. Aim for at least 15 minutes of sunlight a day. If you live somewhere with little winter sunshine, try using a light therapy box.
  • Talk about your feelings to someone you trust, face-to-face. Share what you’re going through with the people you love and trust. Ask for the help and support you need. You may have retreated from your most treasured relationships, but they can get you through this tough time. If you don’t feel that you have anyone to confide in, look to build new friendships. Start by joining a support group for depression.
  • Try to keep up with social activities even if you don’t feel like it. When you’re depressed, it feels more comfortable to retreat into your shell. But being around other people will make you feel less depressed.
  • Get up and moving. Studies show that regular exercise can be as effective as antidepressant medication at increasing energy levels and decreasing feelings of fatigue. You don’t have to hit the gym. A 30-minute walk each day will give you a much-needed boost.
  • Aim for 8 hours of sleep. Depression typically involves sleep problems. Whether you’re sleeping too little or too much, your mood suffers. Get on a better sleep schedule by learning healthy sleep habits.
  • Practice relaxation techniques. A daily relaxation practice can help relieve symptoms of depression, reduce stress, and boost feelings of joy and well-being. Try yoga, deep breathing, progressive muscle relaxation, or meditation.

4 Fast mood boosters that can lift you out of a funk

Getting the blues can happen to anyone, but it doesn't mean you have a chronic medical condition like depression. A little diversion might help you feel like yourself again. "If you're down about something, step away from it for a period and do something else," suggests Dr. Michael Craig Miller, assistant professor of psychiatry at Harvard Medical School. Consider these boosters, and take the steps to fit them into your life.

Mood booster 1: Exercise

Exercise is healthful right down to the cellular level. It improves circulation and nerve function, it helps to regulate mood, and it makes you feel better about yourself
Action steps: For a quick pick-me-up, try a medium- to high-intensity workout such as a brisk 30-minute walk, an aerobics class, or a game of tennis. For a remedy that will stay with you, go for a daily activity you can sustain, such as a daily lower-intensity walk.

Mood booster 2: Meditate

Meditating produces brain changes that promote positive emotions and reduce negative emotions such as fear and anger. It can lower your heart rate, blood pressure, breathing rate, oxygen consumption, adrenaline levels, and levels of cortisol, a hormone released in response to stress.
Action steps: Many health centers offer meditation classes. Sign up for one, or consider taking yoga, which combines physical and mental practices. If it's hard for you to get to a class, buy a guided meditation book or CD, which can introduce you to meditation practice.

Mood booster 3: Socialize

Being isolated can lead to loneliness, which can make you sad. Spending time with others helps improve mood. We're wired to be social. Focusing on others can move you off a preoccupation with self-defeating thoughts.
Action steps: Avoid isolation. Get together with a friend, family member, or group at least once a month. Visit with friends at home. Get out of your house, go to a movie, or check out an art exhibit. If you don't have someone to spend time with, go to church or take a class.

Mood booster 4: Find purpose

Dedicating time to a meaningful activity improves mood, reduces stress, and keeps you mentally sharp. The activity can be as simple as taking up a new hobby or volunteering your time. You worry less about every little ache and pain in your own life when you move the focus to a new interest.
Action steps: Volunteer for a library, hospital, school, day care center, or charitable group. Tutor neighborhood kids. Babysit. Contact the chamber of commerce to mentor young business people. Take up gardening, painting, dancing, or gourmet cooking.
Adapted with permission from  Hatvard Health Letter, a newsletter published by Harvard Health Publications.

Premenstrual dysphoric disorder

Most women are all too familiar with premenstrual syndrome (PMS). Unwelcome symptoms of PMS such as bloating, moodiness, and fatigue appear and reappear each month at the same time in the menstrual cycle. For most women, these premenstrual symptoms are uncomfortable but not disabling. But for up to one out of ten women, symptoms are so distressing and disabling that they warrant a diagnosis of premenstrual dysphoric disorder (PMDD). PMDD is characterized by severe depression, irritability, and other mood disturbances. Symptoms begin about 10 to 14 days before your period and improve within a few days of its start.
Symptoms of Premenstrual Dysphoric Disorder
  • Feelings of sadness or hopelessness
  • Feelings of tension or anxiety
  • Panic attacks
  • Mood swings and tearfulness
  • Persistent irritability or anger
  • Disinterest in daily activities and relationships
  • Trouble concentrating
  • Fatigue or low energy
  • Food cravings or binge eating
  • Sleep disturbances
  • Feeling out of control
  • Physical symptoms (bloating, breast tenderness, headaches, muscle pain)

Self-help for PMDD

There are many steps you can take to improve PMDD symptoms. Many involve simple lifestyle adjustments.
  • Exercise – Regular aerobic exercise can reduce the symptoms of PMDD.
  • Dietary modifications – Changes to your diet may help reduce symptoms. Cutting back on salt, fatty foods, caffeine, and alcohol is recommended. Eating plenty of complex carbohydrates is also recommended.
  • Nutritional supplements – Vitamin B-6, calcium, magnesium, Vitamin E, and tryptophan have all been shown to benefit women suffering from PMDD.
  • Herbal remedies – Evening primrose oil and chaste tree berry are herbal supplements that have both been studied and found to be effective in the treatment of PMDD.
  • Stress reduction – Relaxation techniques and other strategies to reduce stress may help with PMDD symptoms. Yoga and meditation are particularly effective.
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Παρασκευή 23 Σεπτεμβρίου 2011

THE IMPORTANCE OF EXERCISE

We all know that exercise is important in our daily lives, but we may not know why or what exercise can do for us.
It’s important to remember that we have evolved from nomadic ancestors who spent all their time moving around in search of food and shelter, travelling large distances on a daily basis. Our bodies are designed and have evolved to be regularly active.
In the same way that a sports car is designed to go fast, we are designed to move. If the sports car is taken out once a week for a 3 mile round trip through a town centre then it would probably develop engine problems fairly quickly.
Over time people too develop problems if they sit down all day at a desk or in front of the TV and minimise the amount of exercise they do.


The Benefits of Exercise

There are many benefits of regular exercise and maintaining fitness and these include:

  • Exercise increases energy levels

    Exercise improves both the strength and the efficiency of your cardiovascular system to get the oxygen and nutrients to your muscles.  When your cardiovascular system works better everything seems easier and you have more energy for the fun stuff in life.
  • Exercise improves muscle strength

    Staying active keeps muscles strong and joints, tendons and ligaments flexible, allowing you to move more easily and avoid injury. Strong muscles and ligaments reduce your risk of joint and lower back pain by keeping joints in proper alignment. They also improve coordination and balance.
  • Exercise can help you to maintain a healthy weight

    See our page: Dieting and Weight Lossfor more information.
    The more you exercise, the more calories you burn.  In addition, the more muscle you develop, the higher your metabolic rate becomes, so you burn more calories even when you’re not exercising.  The result?  You may lose weight and look better physically which will boost your self-esteem.
  • Exercise improves brain function

    Exercise increases blood flow and oxygen levels in the brain. It also encourages the release of the brain chemicals (hormones) that are responsible for the production of cells in the hippocampus, the part of the brain that controls memory and learning.  This, in turn, boosts concentration levels and cognitive ability, and helps reduce the risk of cognitive degenerative diseases such as Alzheimer’s.
  • Exercise is good for your heart

    Exercise reduces LDL cholesterol (the type that clogs your arteries), increases HDL (the good cholesterol) and reduces blood pressure so it lowers the stress on your heart.  Added to this, it also strengthens your heart muscle. Combined with a healthy diet, exercise lowers the risk of developing coronary heart disease.




  • Regular exercise lowers your risk of developing type 2 diabetes

    Regular exercise helps to control blood glucose levels, which helps to prevent or delay the onset of type 2 diabetes.  Additionally exercise helps to prevent obesity, which is a primary factor in the development of type 2 diabetes.
  • Exercise enhances your immune system

    Exercise improves your body’s ability to pump the oxygen and nutrients around your body that are required to fuel the cells that fight bacteria and viruses.
  • Staying active reduces the likelihood of developing some degenerative bone diseases

    Weight bearing exercise such as running, walking or weight training lowers your risk of both osteoarthritis and osteoporosis – the adage of “use it or lose it” really does apply to bones.
  • Exercise may help to reduce the risk of certain cancers

     Being fit may mean that the risks of colon cancer, breast cancer and possibly also lung and endometrial cancers are reduced. Studies by the Seattle Cancer Research Centre have suggested that 35% of all cancer deaths are linked to being overweight and sedentary.

    Active people tend to sleep better

    Physical activity makes you more tired so you’re more ready to sleep. Good quality sleep helps improve overall wellness and can reduce stress.
  • Exercise improves your mood and gives you an improved sense of well-being

    Physical activity stimulates the release of endorphins which make you feel better and more relaxed.  These in turn improve your mood and lower your stress levels.
  • Exercise can help prevent and treat mental illnesses like depression

    Physical activity can help you meet people, reduce stress levels, cope with frustration, give you a sense of achievement, and provide some important “me time”, all of which help with depression.
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