"What to Know About 4-7-8 Breathing?"

 

The 4-7-8 breathing technique is based on pranayama breathing exercises. Pranayama is the ancient yogic practice of controlling your breath. These types of mindful breathing exercises have been shown to have many benefits for stress reduction and relaxation. The 4-7-8 breathing technique was developed by Dr. Andrew Weil. He refers to it as a "natural tranquilizer for the nervous system."

How to Practice 4-7-8 Breathing?

You can practice 4-7-8 breathing anywhere and at any time. When you're first learning, try to practice at least twice a day, but you can do it as often as you want. Only do it for four cycles in a row in the beginning. After you get used to it, you can work up to eight cycles. You may feel lightheaded at first, but this will pass. 

1. Find a comfortable place to sit with your back straight. 
2. Place your tongue against the back of your top teeth and keep it there. 
3. Exhale completely through your mouth around your tongue, making a whoosh sound. Purse your lips if it helps. 
4. Close your lips and inhale through your nose for a count of four.
5. Hold your breath for a count of seven.
6. Exhale completely through your mouth making a whoosh sound for a count of eight. 
7. This completes one cycle. Repeat for three more cycles.

Do 4-7-8 breathing anytime you feel stressed. It will become more powerful as you use it. Practice doing it before you respond to an upsetting situation and whenever you're having trouble getting to sleep. 

Benefits of Deep, Slow Breathing"

Mindful breathing practices such as 4-7-8 breathing can produce what Harvard cardiologist Dr. Herbert Benson called the relaxation response. You have a natural stress response that's designed to help you deal with dangerous situations. This fight-or-flight response can help you survive but can take a toll on your health when it's overused for everyday stresses. 

This stress response suppresses your immune system and can cause other health problems, including high blood pressure, depression, and anxiety. The relaxation response interrupts this stress response with a profound sense of rest. 

Other benefits may include:

Reduced anxiety. A study of college students showed that practicing pranayama reduced test anxiety in students. Another study of senior citizens showed decreased anxiety after two months of deep breathing exercises. 

Lower blood pressure. Slow deep breathing for five minutes has been shown to reduce blood pressure and heart rate in people who practice it. 

Improved sleep. One of the negative side effects of stress can be trouble sleeping. It can be almost impossible to fall asleep when your body is caught up in the stress response. Practicing deep, slow breathing techniques such as 4-7-8 breathing can trigger your body's relaxation response and help you get to sleep.

Less pain. A study of 16 healthy people found that those who practiced relaxed deep breathing experienced less pain than those who practiced deep breathing that required a lot of sustained attention. Both groups experienced less tension, anger, and depression. 

Improved concentration. A 2017 study examined the effect of eight weeks of deep, slow, abdominal breathing on attention, emotions, and stress levels. After training, the people in the deep breathing group performed better on tests of attention and had fewer negative emotions.

How Deep, Slow Breathing Affects Your Body?

The sort of deep breathing practiced as part of the 4-7-8 breathing technique helps calm your body by activating your parasympathetic nervous system. Your body's automatic functions, such as your heartbeat and digestion, are controlled by your autonomic nervous system. This system has two parts, the sympathetic nervous system and the parasympathetic nervous system. 

The sympathetic nervous system controls your body's stress response. The parasympathetic nervous system controls your body's rest and relaxation response. When you activate one of these, you suppress the other. This is why deep breathing is so effective at causing the relaxation response. 

The 4-7-8 breathing technique is one method of deep breathing that you can use to reap all of these benefits. However, the particular method you use doesn't matter. If the 4-7-8 method doesn't work well for you, you can try another. You should experience the relaxation response with any breathing method that is slow and deep.  

Medically Reviewed by Gabriela Pichardo, MD, on June 27, 2023 

Written by WebMD Editorial Contributors

SOURCES:

Arizona Center for Integrative Medicine: "4-7-8 Breath Relaxation Exercise."

Frontiers in Psychology: "The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults," "Self-Regulation of Breathing as an Adjunctive Treatment of Insomnia."

Harvard Health Publishing: "Relaxation techniques: Breath control helps quell errant stress response."

International Journal of Yoga: "The effect of pranayama on test anxiety and test performance."

Nepal Medical College Journal: "Immediate effect of a slow pace breathing exercise Bhramari pranayama on blood pressure and heart rate."

Pain Medicine: "The Effect of Deep and Slow Breathing on Pain Perception, Autonomic Activity, and Mood Processing—An Experimental Study."

Right as Rain: "This Is Why Deep Breathing Makes You Feel so Chill."

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

"Foods That May Help With Muscle Cramps"

 

EAT TO BEAT THEM: Muscle cramps happen when your muscles tense up and you can’t relax them. While painful, usually you can treat them yourself. Exercise, dehydration, and menstruation are common causes. One way to stop cramps is to stretch or massage your muscles and to eat enough of these key nutrients: potassium, sodium, calcium, and magnesium. They’re called electrolytes, and you can find them in the following foods.

BANANAS, A TIME TESTED TREATMENT: You probably know that bananas are a good source of potassium. But they’ll also give you magnesium and calcium. That’s three out of four nutrients you need to ease muscle cramps tucked under that yellow peel. No wonder bananas are a popular, quick choice for cramp relief. 

SWEET RELIEF FROM SWEET POTATOES: Like bananas, sweet potatoes give you potassium, calcium, and magnesium. Sweet potatoes get the win because they have about six times as much calcium as bananas. And it’s not just sweet potatoes: Regular potatoes and even pumpkins are good sources of all three nutrients. Plus, potatoes and pumpkins naturally have a lot of water in them, so they can help keep you hydrated, too.

AVOCADOS, A POTASSIUM POWERHOUSE: One creamy, green berry (yes, it's really a berry!) has about 975 milligrams of potassium, twice as much as a sweet potato or banana. Potassium is important because it helps your muscles work and keeps your heart healthy. So swap out mayo on a sandwich with mashed avocado, or slice one onto your salad to help keep muscle cramps away. They have a lot of fat and calories, so keep that in mind.

BEANS AND LENTILS: Legumes like beans and lentils are packed with magnesium. One cup of cooked lentils has about 71 milligrams of magnesium, and a cup of cooked black beans has almost double that with 120 milligrams. Plus, they’re high in fiber, and studies show that high-fiber foods can help ease menstrual cramps as well as help control your blood sugar and lower levels of “bad” LDL cholesterol.

MELONS ARE THE TOTAL PACKAGE: These fruits have it all: loads of potassium, a good amount of magnesium and calcium, a little sodium, and a lot of water. Sodium and water are key because as you exercise, your body flushes sodium out with your sweat. If you lose too much water, you’ll get dehydrated, and muscle cramps may happen. Eating a cup of cubed cantaloupe after a workout can help.

WATERMELON FOR HYDRATION: They’re about 90% water, so when you need foods that hydrate, a cup of watermelon will do it. Since it’s a melon, it’s also high in potassium, but not quite as high as others.

MILK: It’s a natural source of electrolytes like calcium, potassium, and sodium. It’s good for hydration. And it’s packed with protein, which helps repair muscle tissue after workouts. All of the above can help protect against muscle cramps.

PICKLE JUICE: Some athletes swear by pickle juice as a fast way to stop a muscle cramp. They believe it’s effective because of the high water and sodium content. But that might not be the case. While pickle juice may help relieve muscle cramps quickly, it isn’t because you’re dehydrated or low on sodium. It is more likely because the pickle juice sets off a reaction in your nervous system that stops the cramp, according to recent research.

DARK, LEAFY GREENS: They’re rich in calcium and magnesium. So adding kale, spinach, or broccoli to your plate may help prevent muscle cramps. Eating leafy greens also may help with menstruation cramps, as studies show eating foods high in calcium can help relieve pain from periods.

ORANGE JUICE: One cup of refreshing OJ has plenty of water for hydration. It’s also a potassium star with nearly 500 milligrams per cup. Orange juice has 27 milligrams of calcium and magnesium. Choose a calcium-fortified brand for an extra boost. 

SNACK SMART WITH NUTS AND SEEDS: Like beans and lentils, nuts and seeds are a great source of magnesium. For example, 1 ounce of toasted sunflower seeds has about 37 milligrams of magnesium. And 1 ounce of roasted, salted almonds has double that. Many types of nuts and seeds have calcium and magnesium as well.

SALMON FOR CIRCULATION: Sometimes muscle cramps are the result of poor blood flow. Eating oily fish like salmon can help improve it. Plus, a 3-ounce portion of cooked salmon has about 326 milligrams of potassium and 52 milligrams of sodium to help with muscle cramps. Not a salmon fan? You also could try trout or sardines.

TAP INTO TOMATOES JUICE AND ALL: Tomatoes are high in potassium and water content. So if you gulp down 1 cup of tomato juice, you’ll get about 15%  of your daily value of potassium. You’ll also give your body hydration to prevent muscle cramps from starting.

DRINK WATER FOR MAX HYDRATION: Generally, women need about 11.5 cups of water a day, and men 15.5 cups. But this doesn’t mean you should chug water. The water you get from other beverages, plus fruits and vegetables, counts, too. Before you reach for a sports drink, know this: You only need these sugary electrolyte beverages if you’re doing high-intensity exercise for an hour or more. For electrolytes without the sugar, drink coconut water instead.

MEDICALLY REVIEWED BY: Poonam Sachdev on March 06, 2022,

Written by Angela Nelson

SOURCES:

Mayo Clinic: “Muscle cramp,” “Water: How Much Should You Drink Every Day?”

Physicians Committee for Responsible Medicine: “Using Foods Against Menstrual Pain.”

Cleveland Clinic: “Don’t Let Foot Cramps and Charley Horses Slow You Down.”

Cedars-Sinai Medical Center: "Magnesium Rich Foods."

Columbia University: “Foods that minimize menstrual cramps?”

The Cooper Institute: “Does Pickle Juice Relieve Muscle Cramps?”

American Heart Association: “Hyperkalemia (High Potassium).”

European Journal of Clinical Nutrition: “Associations of Menstrual Pain with Intakes of Soy, Fat and Dietary Fiber in Japanese Women.”

Medicine and Science in Sports and Exercise: “Reflex Inhibition of Electrically Induced Muscle Cramps in Hypohydrated Humans.”

National Institutes of Health Office of Dietary Supplements: “Magnesium.”

U.S. Department of Agriculture: "Basic Report: 09040, Bananas, Raw," "Basic Report: 11507, Sweet Potato, Raw, Unprepared," "Full Report (All Nutrients):  11353, Potatoes, Russet, Flesh and Skin, Raw," "Basic Report:  11422, Pumpkin, Raw," "Basic Report:  09037, Avocados, Raw, All Commercial Varieties," "Basic Report:  16070, Lentils, Mature Seeds, Cooked, Boiled, Without Salt," "Basic Report: 16015, Beans, Black, Mature Seeds, Cooked, Boiled, Without Salt," "Basic Report:  09181, Melons, Cantaloupe, Raw," "Basic Report: 09326, Watermelon, Raw," "Basic Report: 01079, Milk, Reduced Fat, Fluid, 2% Milkfat, with Added Vitamin A and Vitamin D," "Basic Report:  11457, Spinach, Raw,” "Basic Report:  11233, Kale, Raw,” "Basic Report:  09206, Orange Juice, Raw,” "Basic Report:  12539, Seeds, Sunflower Seed Kernels, Toasted, with Salt Added," "Basic Report: 12563, Nuts, Almonds, Dry Roasted, with Salt Added," "Basic Report: 15237, Fish, Salmon, Atlantic, Farmed, Cooked, Dry Heat,” "Basic Report:  11886, Tomato Juice, Canned, Without Salt Added."

Academy of Nutrition and Dietetics: “Hydrate Right During Physical Activity,” “Coconut Water: Is It What It's Cracked Up to Be?” “Kidney Disease: High- and Moderate-Potassium Foods,” “4 Keys to Strength Building and Muscle Mass.”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

"CAUSE AND CURE OF BELLY FAT"

 

MORE AROUND THE BELLY: Belly fat is a problem, and not just because of how it looks. The type of fat that collects in your belly is called visceral fat. It surrounds your organs and raises your risk for heart disease, type 2 diabetes, and some cancers. To find out if you have excess fat in this area, put a tape measure around your midsection at bellybutton-level. More than 35 inches in women and 40 inches in men is too much. Here are a few reasons why belly fat forms and how to lose it.

YOU'RE EATING TOO MUCH: If you take in more calories than you burn off, you put on pounds everywhere -- including in your middle. You need to cut about 500 calories a day to lose a pound. That may sound like a lot but look at cutting the highest-calorie foods from your diet first. Cookies, french fries, soda, and juice pack many calories into a few sips or bites. Replace those first with low-calorie, nutrient-dense foods like broccoli, apples, brown rice, and brothy soups.

YOU'VE HAD A FEW MORE BIRTHDAYS: Age might bring wisdom, but it isn't kind to your midline. With each passing year, your muscle mass declines, and your metabolism slows, so you don't burn as many calories as you used to. That means you can eat the same amount and still see the number on the scale creep up. Age-acquired weight tends to collect around the middle. To prevent unwanted gains, cut back on calories or add more muscle-building exercise.

BLAME YOUR GENES: If you eat right and exercise and those stubborn pounds still won't go, your genes could be to blame. Another clue is if other family members struggle with their weight. Genes control how your body burns calories, how quickly you feel full, and whether you gain weight in your thighs, butt, or belly. Even if belly fat runs in your family, you can overcome your genes with the right diet and enough exercise.

YOU'VE STARTED THE CHANGE: In women, the combination of aging and the loss of estrogen at menopause adds up to weight gain. Genes, loss of muscle mass, and overeating also contribute to weight creep in your 40s and 50s. The extra pounds that might have settled in your hips earlier in life now cluster in your middle, also thanks to hormone changes. That weight shift does more than make your pants tighter. It can also raise your risk for heart disease.

YOU DON'T MOVE ENOUGH: Americans spend more than 10 hours a day in a seated position. Although diet plays a major part in weight gain, lack of movement contributes, too. To avoid putting on extra pounds in your belly and elsewhere in your body, get at least 150 minutes of moderate-intensity or 75 minutes of high-intensity aerobic exercise each week.

SLEEP IS HARD TO COME BY: Too little shut eye could be part of the reason you've gained weight. Your body makes hormones that make you feel full. Lack of slumber can make them less effective. That’s why, when you’re sleep-deprived, you may overeat and gain weight, especially in your belly. When you don’t get enough sleep, you may also crave more high-calorie comfort foods.

YOU'RE STRESS EATING: Too much stress isn't good for your mental state or your weight. Stress triggers the release of cortisol, a hormone that makes you crave high-fat, carb-heavy foods like pizza, fries, and cookies. Cortisol also deposits fat around your belly. Another way stress leads to weight gain is by keeping you up at night. People who sleep fewer hours tend to have more belly fat.

YOU HAVEN'T KICKED THE HABIT: Some people who smoke are afraid to quit because they worry that they’ll gain weight. But even though smokers have a lower body mass index than nonsmokers, their bellies are bigger. Smokers gain more visceral fat, the kind that's linked to heart disease and other chronic health conditions, than nonsmokers. So, in case you needed another reason to quit, now you’ve got one.

YOU EAT TOO MANY TRANS FATS: These artificial fats raise bad (LDL) cholesterol and boost your risk for heart disease and type 2 diabetes. Foods cooked in trans fats are high in fat and calories and can cause weight gain. The FDA has banned added trans fats in foods, but some products made before the ban could still be on store shelves. Read food labels. If the ingredients list includes partially hydrogenated vegetable oil, that food contains trans-fat. Try to choose a different item.

YOUR GUT BACTERIA AREN'T HELPFUL: Your intestines are home to trillions of bacteria. Some of these germs live in harmony with you and help your body digest food. Others break down food so much that your body absorbs more calories from it and stores more energy in the form of fat. There's evidence that probiotics, found in fermented foods like kimchi and yogurt, might get rid of belly fat. These friendly bacteria won't replace calorie cutting, but they might help.

IT'S YOUR MEDICINE: The answer to your weight gain could be hidden inside your medicine cabinet. Certain drugs are notorious for causing weight gain. These include some diabetes drugs, some antidepressants, steroids, and epilepsy medicines. A few medications add fat directly to the belly area, including beta-blockers, which treat high blood pressure.

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

SOURCES: 

American Heart Association: "Trans Fats."

CDC: "Cutting Calories," "Eat More, Weigh Less?" "Physical Activity for a Healthy Weight."

Endotext: "Drugs That Affect Body Weight, Body Fat Distribution, and Metabolism."

Harvard Medical School: "Abdominal fat and what to do about it," "Do gut bacteria inhibit weight loss?" "Taking aim at belly fat," "Why people become overweight," "Winning the weight battle after menopause."

Harvard T.H. Chan School of Public Health: "Waist Size Matters."

International Journal of Endocrinology: "The Impact of Sleep and Circadian Disturbance on Hormones and Metabolism."

Johns Hopkins Medicine: "The Skinny on Visceral Fat."

Mayo Clinic: "Belly fat in men: Why weight loss matters," "Menopause weight gain: Stop the middle age spread," "Trans fat is double trouble for your heart health."

Get America Standing: "On Your Feet America."

Journal of Obesity: "Mindfulness Intervention for Stress Eating to Reduce Cortisol and Abdominal Fat among Overweight and Obese Women: An Exploratory Randomized Controlled Study."

Nature Communications: "The impact of sleep deprivation on food desire in the human brain."

Nutrients: "Fat Intake and Stress Modify Sleep Duration Effects on Abdominal Obesity."

PLOS One: "Cigarette Smoking Increases Abdominal and Visceral Obesity but Not Overall Fatness: An Observational Study."

Scientific Reports: "Dissecting the role of the gut microbiota and diet on visceral fat mass accumulation."

SleepFoundation.org: "Sleep Linked to Gains in Abdominal Fat."

Sleep Medicine: "Sleep duration and obesity among adults: a meta-analysis of prospective studies."

Tufts Medical Center: "Can you avoid gaining weight as you age?"

University of Rochester Medical Center: "When Your Weight Gain Is Caused by Medicine."

"Conquering MRI Anxiety: Your Guide to a Stress-Free Scan"

 

Undergoing an MRI (Magnetic Resonance Imaging) scan can be an anxiety-inducing experience for many individuals. The combination of a confined space, loud noises, and the unknown can trigger feelings of claustrophobia and discomfort. There’s hope! Check out the following tips and options that may hopefully help alleviate anxiety and improve the overall MRI experience.

MRI Anxiety and its Consequences 

MRI anxiety is a reaction characterized by fear, nervousness, or discomfort before or during an MRI scan. Several factors contribute to this anxiety. The confined space of the MRI machine, known as claustrophobia, is a common trigger. Additionally, the loud noises produced by the machine, repetitive clicking or thumping sounds, can cause distress. The fear of the unknown, especially for individuals undergoing their first MRI, can also contribute to anxiety. MRI anxiety can have significant consequences for patients. It may lead to increased stress levels, and discomfort, and even prevent individuals from undergoing necessary medical imaging. Avoiding or delaying an MRI due to anxiety can hinder accurate diagnoses and appropriate treatment plans. Recognizing the impact of MRI anxiety is crucial in developing strategies to manage and overcome it.

Tips for Managing MRI Anxiety

Educate Yourself: Understanding the MRI procedure and the purpose behind it can help alleviate anxiety. Ask your healthcare provider or the MRI technologist to explain the process, including the duration, the sounds you may hear, and the expected sensations. Inquire with the MRI technologist if pamphlets and reading material are available. Ask away! 

Relaxation Techniques 

Practice relaxation techniques before and during the MRI scan. Deep breathing exercises, meditation, or progressive muscle relaxation can help calm your mind and body. You can learn these techniques from online resources or seek guidance from a healthcare professional. Be sure to do all deep breathing exercises before the MRI scan procedure and not during as this may alter your results. 

Distraction 

Some MRI facilities offer in-room entertainment or provide goggles to watch movies or TV shows. Focusing on something enjoyable can divert your attention from the MRI machine and reduce anxiety. Contact your imaging center to be sure in-room entertainment is an option.

Communication 

How about a quick chat with the tech? Inform the MRI technologist about your anxiety or claustrophobia. They are experienced in assisting anxious patients and can provide guidance and support throughout the procedure. They may offer helpful suggestions, such as using a mirror to see outside the machine or taking breaks during longer scans.

Sedation Options 

For individuals with severe anxiety or claustrophobia, sedation may be an option. Discuss this possibility with your healthcare provider, who can assess your situation and determine if sedation is appropriate for you. 

Open MRI 

In some cases, an open MRI machine may be available as an alternative to the traditional closed MRI. Open MRI machines have wider openings, which can help reduce feelings of confinement or claustrophobia. Consult with your healthcare provider to determine if an open MRI is suitable for your specific medical needs.

Supportive Companion 

Having a trusted friend or family member accompany you during the MRI can provide emotional support and help alleviate pre-MRI jitters. Their presence can offer reassurance and comfort throughout the process.

Practice Self-Care 

Engage in self-care activities leading up to the MRI. Get enough rest, eat well, and stay hydrated. Taking care of your overall well-being can contribute to a calmer state of mind. MRI anxiety is a common experience for many patients, but it can be managed effectively. By employing the above tips and options, you can alleviate anxiety and improve your MRI experience. Remember, open communication with healthcare providers and technologists, along with relaxation techniques, distractions, and support, are essential components in overcoming MRI anxiety. By addressing these concerns, you can ensure accurate diagnoses, appropriate treatment plans, and a more comfortable MRI journey.

SOURCE: July 7, 2023 by Jasmine Farrell, BlackDoctor.Org

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

"What to Know About Forming Better Habits?"

 

You’ve probably been in awe of people with strong habits, the people who wake up early, exercise regularly, eat well, and are successful at the end of the day. The main thing they’ll credit for their success is their habits and routines.

What Are Habits?

Habits aren’t active choices you make. They’re automatic responses. Deciding to go to the gym today isn’t a habit, but going without giving it a second thought is.‌

Habits aren’t easily labeled as “good” or “bad.” Many bad habits make you feel good. It’s more accurate to say that bad habits keep you from who you want to be, and good habits will help you get there. Habit formation is based on the discoveries of Ivan Pavlov, a Russian physiologist. While researching how dogs salivate when fed, he accidentally discovered the concept of conditioning.‌

The famous experiment of Pavlov’s dogs in the 1890s revealed that you can train your brain to respond a certain way to specific stimuli. Because a bell was rung at dinnertime, dogs started drooling at the sound of the bell in preparation for their dinner.

For example, you may want to link the smell of lavender with bedtime. You can use a lavender room spray (stimulus), get into bed, and go to sleep (outcome). When you do this often enough, you train yourself to get sleepy when you smell lavender.

The more you can automate your decision-making, the more time you can give to what matters. Habits help you become the person you want to be. Putting together your habits makes a routine. Routines and habits determine your behavior. Your behavior determines your identity.

How Long Does It Take to Form a Habit?

It takes as long as it needs to take. The easier and more desirable the habit is, the quicker it will form. More difficult habits take longer. On average, it takes about 66 days for a habit to form. It’s less about the amount of time it takes and more about the repetition. A habit you practice every day will form much faster than a weekly habit.

Start with Small Habits

As with any new pursuit, you need to start small. Changing your behavior feels like a huge task. That’s why vague resolutions like “losing weight” are doomed to fail. The best place to start with a new habit is the smallest place. Think of the smallest possible thing you can do toward your habit and master it. Make it impossible not to do.‌

If your goal is to work out and lose weight, don’t start by following a workout plan. Instead, think about steps like:

• Put on your workout clothes
• Pack a gym bag
• Go to the gym (but don’t work out)
• Walk for 2 minutes‌

Set your expectations small to match the first step. If you only go to the gym, but that was your only intention, you did it! Do it a few more times for good measure, and then take the next step.

Other Tips for Forming Habits

Use your environment. If you want to eat more fruit, put fruit in plain sight on the counter. If you want to exercise more, keep your workout gear within reach. If you want to read more, always carry a book with you. To break a bad habit, do the opposite: Make it harder to do. Don’t keep soda or snacks around the house if you’re trying to lose weight.‌

Stack habits. Try pinning a new habit to one you already do by using the formula, “When I do X, I will then do Y.” When you eat a meal, go for a walk afterward. When you take a restroom break, drink a glass of water.‌

Make it enjoable. If you dread working out, try listening to your favorite podcast while you do it. If you hate vegetables, find tasty recipes that make you want to eat them. It’s hard to form a habit if you hate doing it. For a bad habit, make it so you don’t want to do it. If you’re trying to stop smoking, think of the good things that will happen when you quit. Make the act of smoking undesirable by comparison.

Celebrate your wins. There’s no better way to enjoy forming a habit than to celebrate them. Set up a reward system for when you do your habit every day, or a long-term reward if you do the habit for a week.

Be understanding. It’s OK to miss a day. There will be roadblocks during the process. Let it pass and try again tomorrow. You can take these moments and reevaluate your system. What caused you to miss a day? Is there a way to keep that from happening again? What can you do differently? No matter what, keep going.

MEDICALLY REVIEWED BY: Dan Brennan, MD, WebMD on November 27, 2021

SOURCES:

British Journal of General Practice: "Making health habitual: the psychology of ‘habit-formation’ and general practice." 

Clear, J. Atomic Habits, Penguin Random House, 2018.

Harvard Business Review: “What Does It Really Take to Build a New Habit?”

Iowa University Human Resources: “Habit Science.”

NPR: “'Tiny Habits' Are The Key To Behavioral Change.”

SimplePsychology: “Classical Conditioning,” “Pavlov's Dogs.”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

"15 Things You Should Do Before You Turn 50"

 

Approaching midlife can be scary, especially if you look back over your life and wonder what could’ve happened instead of what you actually did. As so many celebrities have turned 50 recently, it made me wonder what did I do over my lifetime. With that thought, I decided to create a list of things that I think everyone should do before the age of 50.

15. Get Lost (For real!)

One thing that makes it scarier is feeling like you haven’t accomplished all the life stuff you set out to do in your teens or 20s. By now, you may have seen more of other parts of the world than you’ve actually seen of your own hometown because you’ve been a good little Pythagorean and mastered the straight line between A and B and never got beyond point C. But now is the time to get lost, at least metaphorically. Take that road you’ve never taken. Go to work by bus instead of train. Or get really radical and walk somewhere. Mix it up. And be sure not to plan too much.

14. Use your passport

Many of us have a passport “just in case,” but instead of waiting to win the lottery or for a lonely millionaire with a yacht to show up on your doorstep, take control of your vacations and book a trip out of the country. And yes, Canada and Mexico count, and will definitely stamp your passport. Or consider going to the place you always dreamed of as a child or the country of your ancestors.

13. Get a new hobby (again)!

Ok, so you probably have a collection of these shoes and comic books, or like to do certain activities over and over again and that’s great, but what about something new? It’s time to see if you like doing something else continuously. What else out there might bring you joy? Find out just by seeing what other people’s hobbies are and then trying them for yourself.

12. Wear that outfit, no matter what anybody says

We unconsciously do things by thinking about what other people think. Like when we buy or try on clothes, we usually have this thought in mind: “What will people think or say when I wear this?” Well, at age 50 it’s time to do it if you like it! So what if they talk?! Live your best life and that includes wearing something that brings joy to you and nobody else.

11. Write a will

No one wants to think about death but Newsflash: It’s gonna happen. Probably not today and hopefully not soon but death comes for everyone eventually. And when it does, do you want your kids’ most poignant memory of that time to be the gigantic fight over your collection of rare pickle jars? So sit down, write up a will allocating the important stuff, sign it (preferably in the presence of a notary), and then tell everyone you care about where it is.

10. Fight for something you believe in

It’s time. Time to stop sitting on the sidelines and wondering “What if?” It’s time to do more than just post a picture on social media or just say that you’re praying for some cause. It’s time to do something about it. Go, write that senator a letter, demand change from your city councilmen and women, and find out how you can make a change in your community. You ARE an agent of change, so let’s do something.

9. Get therapy

If your immediate question is “Why would I need therapy?” perhaps you should really ask: "Why wouldn't you need therapy?" Even if your life is going great at the moment, everyone has their ups and downs, and a professional can help you strengthen your inner reserves and develop better coping skills. Plus, when else are you not only allowed but expected to talk about nothing but yourself for an hour?

8. Bless a complete stranger

Let’s say you’ve done pretty well in life, climbed the corporate ladder, made it to the top, and love the view. Congratulations. Now what? Compassion for those who didn’t catch the same breaks is a pretty good place to start the cool-down from your career marathon. The next time you dine out, look for someone who is alone, perhaps sad or troubled or less fortunate than yourself, and pay their waiter for their meal, anonymously. It might make a difference in their life and it will certainly make a difference, for the better, in yours.

7. Pay off your credit cards

Over half of Americans report “substantial” worries about money, according to a recent Gallup poll. And one of the biggest causes of money woes is debt, particularly credit card debt. Thanks to their ease of use (swiping a card almost doesn’t feel like spending money at all!) and low-interest rates, it’s easy to quickly rack up more debt than you know how to do with.

6. Volunteer at a homeless shelter

Once you’ve been established with a home and a job for a long time, it can be easy to forget how close we all really are to the edge. Share what you’ve been given with those less fortunate for an instant priority check and to do a little good in the world.

5. Be an election judge

Want an insider look at how our election process works on the ground level? Sign up to work as an election judge. Don’t worry, it doesn’t involve any actual “judging,” but rather making sure the voting process runs in an orderly and proper manner. You get to see all the ins and outs while still providing a vital service to your community. To sign up, Google “election judge” and enter your state for instructions.

4. Forgive someone

Pick someone from your past who you feel deserves to be forgiven for a previous wrong. Or, better yet, pick someone who doesn’t deserve it and forgive them anyhow. Even if it means nothing to them, it will make you feel so much lighter.

3. Plant a garden

You learn about the plant life cycle as a child but you can’t fully appreciate the magic of it until you’re an adult and have nurtured a plant from seed to maturity. Gardening—or as we like to call it, playing in the dirt—is one of the oldest hobbies for a reason. It’s good for your mind, body, and soul, especially if you reap what you sow.

2. Apologize for something you did wrong

According to marketing communications professional Kerry O’Malley, the steps to a successful apology at work include acting quickly, showing up in person, explaining what happened and how you’re going to avoid the problem in the future, saying “I’m sorry,” and making restitution. Not only will apologizing help the person who was offended forgive you; but it may also help soothe your guilty conscience.

1. Fall in Love (again)

Even if it’s falling in love with yourself (forgiving yourself is something we all need to do), fall in love with someone, kiss them like you mean it and tell them every chance you get just how much you love them.  This time, don’t just tell them, show them that you love them too. If they don’t get it, it’s cool because you have a lot of love to give.

BlackDoctor.Org, July 11, 2023 , by: Gemma Greene, BDC Staff Writer

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the BlackDoctor.Org and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.