Nature Knows and Psionic Success

Choir singers holding music. I have fibromyalgia , endometriosis , myalgic encephalomyelitis , generalized anxiety disorder and an endocrine disorder. I am sore, tired and anxious for many days at a time. I also sing in a choir. According to Charlotte Price Persson , “It may be that enjoyable music can trigger the release of opioids in the brain. Opioids are the body’s own ‘morphine’, which may explain why music can reduce the feeling of pain and the reduced need for pain medication.”

If listening to music can relieve pain, then what might singing do?

I have discovered how to truly benefit from singing in a choir. First there are the benefits of music as mentioned above. Second is the distraction. And third, I have learned that being in a group of people with a common goal can be a way to gain control over my life and over the way I view my body.

Singing in a choir has allowed me to be part of a community, to feel like I belong, and to channel my physical pain into learning and performing music. Being able to take a couple of hours out of my week to blend harmonies with others takes me away from my physical pain and into a place of creativity, beauty and connection. Chronic illness and chronic pain can be extremely isolating . Having a place to go every week where I know I will have fun, work hard and be removed from the physical pain keeps me going when flares are wearing me down.

In 2004, I joined an LGBTQ+ community choir in Toronto, Ontario called Singing Out. The 40-member choir became my home away from home. As of 2020, we are now 120+ members putting on shows, going out into the community to perform and creating a space to belong. “The research has often drawn on theories around how nerve impulses in the central nervous system are affected by our thought processes and emotions. Anything that distracts us from pain may reduce the extent to which we focus on it, and music may be particularly powerful in this regard. The beauty is that once we understand how music relates to pain, we have the potential to treat ourselves. Music attracts and holds our attention and is emotionally engaging, particularly if our relationship with the piece is strong. Our favorite music is likely to have stronger positive effects than tracks we don’t like or know. Researchers have demonstrated that the music we prefer has greater positive effects on pain tolerance and perception, reduces anxiety and increases feelings of control over pain.” Singing in a choir using mindfulness techniques is what shifted my experience of chronic pain and fatigue. Mindfulness means focusing your attention on the present and engaging fully in what you are doing, whether that be washing dishes, drawing, knitting, walking, swimming or singing. Any activity in which you are focused on the moment is mindful. Instead of focusing on how much it hurt to be at rehearsal for 2.5 hours, I began to focus solely on the music and on blending my voice with the people around me. I mindfully participated and gave the music my full attention.

Chronic pain is associated with an over-active amygdala (the part of the brain responsible for the initial emotional response to stimuli). When under stress, the amygdala sends signals to your “reptilian” brain triggering the fight, flight or freeze response . The emotions related to experiencing chronic pain can increase the sensation of pain because of this primitive response.

When not under stress, you can think logically, have better memory, and you are able to regulate your emotions.

In her book “ Unlimited Energy Now ,” Catherine Carrigan explores how “being stuck operating out of your amygdalae — as opposed to out of the frontal lobes of your brain — is a major cause not only of chronic pain but also chronic exhaustion.” When I am singing mindfully, I am able to reduce the brain fog and reduce my experience of pain by activating other parts of my brain. I am also sending messages to my amygdala that I am safe and happy. According to Carrigan, “If you feel safe, the amygdalae send the signals to your frontal lobes, where you can think logically, produce your own natural antidepressants and anti-anxiety neurotransmitters.”

For these reasons, I have found singing in a choir reduces my pain, increases my concentration skills, creates a sense of belonging, and allows me to feel safe and secure.

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Lipopolysaccharides or LPS are bacterial toxins that can health issues if they reach the bloodstream. Normally housed safely in the gut, lipopolysaccharides can enter the blood if you have an infection, “leaky gut”, or eat too many fatty foods.

Read on to learn about the potential health risks of lipopolysaccharides and which factors may help reduce them. Potential Health Risks of High LPS Levels

The conditions we discuss here are commonly associated with high LPS levels, but this single symptom is not enough for a diagnosis.

Because they have been studied in cohort studies, we cannot conclude for certain that high LPS levels caused these conditions.

Work with your doctor to discover what underlying condition might be causing your high LPS levels and to develop an appropriate plan to improve your health. 1) Fatigue

Fatigue is reliably caused in humans by the administration of LPS , as part of LPS-induced “sickness behavior” [ 1 ].

LPS increased fatigue and inflammation (TNF-a, IL-6) in a small trial with 11 healthy participants. Pre-treatment with citalopram (SSRI) prevented the increase in fatigue [ 2 ].

In studies of 168 patients, LPS levels were greater in those with chronic fatigue syndrome and were associated with symptom severity, including fatigue, concentration problems, and failing memory [ 3 , 4 ]. 2) Poor Memory

In a small trial on 20 healthy men, intravenous LPS impaired verbal and nonverbal memory and increased anxiety and depression . Inflammatory cytokine secretion was associated with a decrease in memory performance [ 5 ].

Administration of LPS increased anxiety, depression, cortisol , and blood norepinephrine in another trial on 34 men. Low-dose LPS impaired long-term memory, while high-dose LPS increased reaction time. The authors stated that inflammation may increase short-term alertness, although this is speculative on their part [ 6 ]. 3) Anxiety and Low Empathy

In a clinical trial on115 healthy people, LPS decreased participants’ ability to accurately understand the emotional state of a person by looking at their eyes [ 7 ].

In a small trial on 18 men, LPS administration worsened mood and increased anxiety. LPS also increased the activation of the right inferior orbitofrontal cortex in response to emotional visual stimuli. This brain region is associated with fear and anger recognition, so increased activity may have increased negative emotions towards the stimuli [ 8 ].

Scientists can experimentally induce fatigue, impaired memory, and anxiety with LPS, but more research is needed. 4) Depression and Social Disconnection

LPS administration consistently increased depression in numerous studies [ 9 ].

Injection of LPS increased feelings of social disconnection, depression , and inflammation (IL-6, TNF-a) in a trial of 39 participants [ 10 ].

TNF-alpha production is increased in the hippocampus of animals after LPS injection. This activation of immune cells in the brain is believed to contribute significantly to the selective brain cell injury associated with depression [ 11 ].

In a study of 9 participants, glucose metabolism (energy use) was increased in the insula and decreased in the cingulate cortex due to LPS-induced inflammation [ 12 ].

The insula is associated with negative emotions, while the cingulate is associated with positive mood. Thus, increased energy use by the insula and reduced energy use by the cingulate may both promote negative feelings.

LPS increased fatigue and decreased vigor and social interest in a trial on 10 healthy people [ 13 ]. 5) Inability to Experience Pleasure

Injection of LPS increased depressed mood and lowered the brain response to monetary reward cues (decreased ventral striatum activity) in a clinical trial on 39 people [ 14 ].

In animals, LPS consistently lowered preference for palatable foods, stimulation-seeking behavior, and exploration of new environments [ 9 ].

In small human experiments, LPS seems to impair mood, social behavior, and the ability to feel pleasure; large-scale data are lacking. 6) Disturbed Sleep

LPS disrupted sleep and lowered REM sleep in healthy humans [ 15 , 16 ].

LPS also lowered non-REM sleep and increased sleepiness during the day in a study of 10 men [ 17 ]. 7) Fever

Fever is a sign of elevated LPS levels . LPS stimulates the release of prostaglandins (PGE2), which bind to their receptors in the hypothalamus to raise body temperature [ 18 ]. 8) Poor Reproductive Health in Women

In a study of 45 women undergoing in vitro fertilization treatment, LPS levels were associated with ovarian inflammation and reduced progesterone production . Ovarian inflammation and progesterone deficiency indicate impaired reproductive health and are associated with infertility [ 19 , 20 ]. 9) Reduced Appetite In humans, low-dose LPS reduced food intake in the first 4 hours. Reductions in food intake were associated with blood levels of TNF and IL-6 [ 5 , 21 ].LPS is hypothesized to disturb sleep, reproductive health, and appetite, but only preliminary findings are available. 10) Low Pain Tolerance In a study of 11 healthy men, LPS administration increased sensitivity to rectal pain and lowered pain tolerance [ 22 ]. LPS also decreased tolerance to pressure, mechanical pain, and cold , in a clinical trial of 59 healthy men [ 23 ]. 11) Diabetes Elevated LPS is associated with an increased risk of developing diabetes [ 24 ].Individuals with type 1 diabetes have 235.7% higher LPS levels than those without diabetes. Similarly, people with type 2 diabetes have 66.4% higher LPS levels than non-diabetic controls [ 25 ].Impaired lipoprotein metabolism in type 2 diabetes patients reduces LPS breakdown and may increase LPS-related inflammation [ 26 ].In a study of 477 people with type 1 diabetes, high LPS activity was associated with the development of diabetic kidney disease [ 27 ]. 12) Obesity LPS activity and LPS binding protein were associated with obesity in a study on over 3,500 adults [ 28 , 29 ].LPS given to mice for 4 weeks caused a weight gain comparable to that induced by a high-fat diet [ 30 ]. 13) Metabolic Syndrome Metabolic syndrome is a group of factors that increase the risk of heart disease. These […]

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Teen stress and anxiety is a growing epidemic. One-third of adolescents report feeling anxious to a significant degree, according to the National Institute of Mental Health, and 62 percent of college students said that they feel “overwhelming anxiety.”

What is stress?

Stress is the body’s reaction to a challenge, which could be anything from outright physical danger to asking someone on a date or trying out for a sports team. The human body responds to stressors by activating the nervous system and specific hormones . The hypothalamus signals the pituitary gland which signals the adrenal glands to produce more of the hormones adrenaline and cortisol and release them into the bloodstream. The hormones speed up heart rate, respiratory rate, blood pressure, and metabolism. This physical response to stress kicks in much more quickly in teens than adults, partly because the part of the brain that can calmly assess and react to danger, the pre-frontal cortex, is not yet fully developed in adolescence .

What causes teen stress?

Causes of teen stress can range from normal social and emotional challenges unique to puberty, family or friendship problems, to social media, or to gun violence and other environmental stressors – but it typically starts in school. And there’s more to school-related stress than just classwork. Teens are dealing with anxiety around their relationships and social pressures, which are often exacerbated by social media. They are thinking about how they fit in, peer pressure , bullying , and their attachment to their phones – missing a call or text translates to a real or imagined fear that if they don’t respond immediately, the person may move on to someone else.

We don’t give as much attention to stress because all of us experience both “good stress” and “bad stress.” Good stress is that optimal amount of stress that results in our feeling energized and motivated to do our best work. It can help teens be on their toes and rise to a challenge. But when it rises to a level where it interferes with daily functioning, it becomes a problem. Bad stress occurs when our coping mechanisms are overwhelmed by the stress and we do not function at our best.

Feeling stressed is a natural part of life at any age. For teens, parents are the best teachers and guides. They will learn from your behaviors and may adopt them when they experience their own stress. Teaching your teens the tools they need to develop resilience and appropriately manage their own emotions is life-changing. Here are seven tips on how to help your teen thrive when they feel overwhelmed and stressed during challenging situations. Source: Photo by Milan Popovic on Unsplash Manage your mind. Your mindset is one of the most critical factors in determining our reaction to life stressors. Your thoughts create your reality; meaning, your thoughts create your feelings which lead to behaviors that ultimately create consequences. Automatic thoughts create additional – optional – suffering. Shifting automatic thoughts will create new possibilities. For instance, if your teen has academic challenges, begin helping them manage this stress by asking how they would like to feel. Maybe they say hopeful? Confident? Ask them what they need to think or believe those feelings instead. Perhaps they realize “I know I can ask my teacher for extra help which would increase my understanding of the topic.” When your teen sees they can use their resources to help themselves, they will gain confidence which leads to actions, therefore decreasing the stress they feel about their challenge. This can be applied to emotional stress as well. If your teen has the automatic thought of “someone doesn’t like me,” ask them how they would rather feel when rejected. (It’s important to note we will all be rejected at some point in life. As such, we should control the controllables and only manage our own thoughts, or what we actually can control.) Your teen will obviously not want to be excluded, but perhaps you can help them feel more neutral when they experience exclusion. Remind your teen that they don’t like everyone and not everyone will like them. That’s okay. They are enough just as they are.

Listen . Teens need to feel seen and understood in order to create a foundation for a solid connection. Be curious, open, accepting, and loving when your teen expresses feeling stressed or overwhelmed. Many of our teens feel a pervasive sense of being “less than” and not good enough. Let them know their self-worth does not depend solely on their accomplishments. They should know they are loved for who they are rather than what they do. Validate their emotions and experience by saying, “I get it,” “I hear you,” “Tell me more.” When they have finished, ask them if they just need a safe space to share their emotions, or if they want your help with problem solving without first jumping in for the rescue.

Yoga. Encourage your teen to try yoga. Many studies are showing that the practice of yoga (both physical movements and mindful breathing) help reduce teenage anxiety. Yoga helps people relax and provides a space away from both social and school pressures. It creates an awareness, allowing your teen to accept and appreciate their body, helping form a more positive body image and increase confidence. Stretching and deep breathing helps your body de-stress and provides an overall sense of calmness. Your teen can try a class in a studio or look on YouTube for videos to get started.

Meditation . In conjunction with yoga and mind management , strengthening the awareness of your teen’s mind will help them build the ability to notice and interrupt negative thinking and to manage stress. Meditation improves focus and concentration so teens can focus on homework and perform better on exams. It also helps with self-esteem and memory , reduces blood pressure and heart rate, and helps balance the immune system. Teaching our teens to witness their thoughts without getting attached to them […]

Read more at www.psychologytoday.com

Now that we’re in the middle of January, many of us will be struggling with the dark evenings and the cold weather thanks to the condition that is Seasonal Affective Disorder (or SAD).

Officially known as SAD (Seasonal Affective Disorder), this winter depression is thought to be caused by reduced exposure to sunlight during the autumn and winter months. This can cause a sudden drop in mood , leading sufferers to feel less active, have a lack of interest in life and a desire to sleep more . But when spring arrives, those symptoms virtually disappear.

Whether you’re struggling to get out of bed even more than usual, not feeling motivated to work, or only feel interested in eating a jacket potato in front of the television, you’re certainly not alone. The colder months leave many people feeling sluggish or gloomy – both of which could be signs of winter depression (another term for SAD).

So as we languish in the middle of the winter period, we take a look at the best ways to overcome SAD. From switching your morning coffee for light exposure, to snacking on popcorn, these tips can easily help to brighten your day.

Instead of buying your regular morning coffee, why not save up for a SAD lamp for your desk at work?

Caffeine in coffee and energy drinks further suppresses the levels of serotonin, the chemical that regulates brain functions such as mood, appetite, sleep, and memory, which can already be low due to a reduced exposure to sunlight.

You can counter this drop by using full spectrum light bulbs, supposedly developed for residents of arctic regions who have extremely long, winter nights. These special lamps emit white light emulating the sun’s spectrum of wavelengths. Researchers at more than 15 medical centers and clinics around the world noticed that an exposure to white light showed a marked improvement on SAD sufferers within a week. An individual’s mood can be boosted with 30 minutes of light.

Scandinavian countries offer light cafes where guests can sit in white armchairs and soak up artificial sunlight to fight off the winter blues. And while the phenomenon hasn’t quite taken off in the UK yet, the Sun Meadow at the K West Spa, London, offers gentle light therapy to help banish the symptoms of SAD.

Optimum dosing of light is crucial, since if not done properly it can produce no improvement, partial improvement or even worsening of symptoms. Visit sad.org.uk to find the best SAD light for you.

It might be a cold, grey morning, but the worst thing you can do is stay in bed. The human body uses light cues , such as those provided by the sun, to time certain functions. When your body clock doesn’t get the right light signals, you can feel tired, moody and sluggish. But when it does get the right type of light, your body produces active, energetic hormones and suppresses the negative, withdrawal ones.

The optimum time to wake up is between 6am and 8am (the hours just after dawn) when there are added benefits of the sun’s natural ultraviolet light for mental health.

Meanwhile, oversleeping and fluctuation in the time you wake up increases levels of the hormone melatonin during sleep, which can contribute to feelings of depression.

So when you open your eyes, pull open those curtains, sit by a window or go for a walk outside. 3. Use dawn simulators

Because (as mentioned above) the body uses light cues to function, waking up in a dark room is not the most effective start to the day, especially when it’s still dark outside and natural light is out of the question.

Dawn simulators like the Lumie Bodyclock Spark 100 (£74.99) work by gently brightening 30 minutes before your alarm is due to go off, meaning your body wakes up more naturally with the light around you. Besides triggering your body to produce active, energetic hormones and get you ready for the day, waking up to a well-lit room can help to boost your mood. 4. Exercise outside even if the weather is bad

Aerobic exercise is proven to help alleviate SAD symptoms because it raises serotonin levels (our feel-good brain chemical) and reduces stress. Exercising outside can yield even greater benefits due to the added bonus of natural light exposure.

A study by Bates College Health Center showed that an hour of aerobic exercise outside (even with cloudy skies overhead) had equivalent benefits to 2.5 hours of light treatment indoors. Take a longer route on your walk to work, go for a run or have a snowball fight (if it gets that cold) to beat the blues. 5. Snack on popcorn

If you’re suffering from SAD you may be craving carbohydrates, thanks to decreased serotonin activity. Snacking on the right kinds of carbohydrates can relieve some of the symptoms of SAD, according to Dr Judith Wurtman, co-author of The Serotonin Power Diet, and her husband, MIT professor Richard J. Wurtman.

The pair have long researched carbohydrates and their link to depression, and found in a landmark study that around 30g of carbs — or about 120 calories — per day was enough to produce the serotonin you need. However, not all carbs are created equal. Eating sweets and simple carbohydrates like doughnuts, white rice and white bread, quickly raises blood sugar levels and can lead to a sugar crash causing fatigue, headaches and irritability. Good snacking choices include popcorn, pretzels, shredded wheat squares or low-fat biscotti. 6. Wear a bright colour

Therapy using colour, such as Phototherapy (utilising full-spectrum white light for healing) and chromotherapy (using specific colours to influence health), has been around since 2000 BC in Ancient Egypt and Greece. In the hermetic traditions, coloured stones, minerals, and crystals were used to cure various diseases, while treatment sanctuaries painted in specific colours were also recognised for their healing qualities. 7. Make fish your go-to meat

Research has suggested that SAD is less common in those who consume more omega-3 fatty acids.

A 2010 study in the Journal […]

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