Aaah: Excessive Yawning

What causes excessive yawning? 10 possible conditions

                                   

Yawning is a mostly involuntary process and is usually triggered by sleepiness or fatigue. It is a very natural response to being tired.

Yawning is the involuntary process of opening the mouth and inhaling deeply, filling the lungs with air. Some yawns are short, and some last for several seconds before an open-mouthed exhale. Watery eyes, tears, runny rose, stretching, or audible sighs may accompany yawning.

The reason humans yawn is unknown, but common triggers include fatigue and boredom. Yawns sometimes occur when you see or hear someone else yawn or simply talk about yawning. Scientists now believe contagious yawning may have something to do with social communication (Brynie, 2011). In addition, new research suggests that yawning helps cool the temperature of the brain.

Excessive yawning means that you yawn often, even when you are not tired. If frequent yawning is negatively affecting your personal or professional life, it may be considered excessive.

What Causes Excessive Yawning?

The following conditions may cause excessive yawning:

·         drowsiness, tiredness, or fatigue

·         disorders that cause sleepiness during the daytime such as narcolepsy

·         sleep disorders such as sleep apnea (when you stop breathing for short periods during sleep)

·         side effects of medications such as selective serotonin reuptake inhibitors (SSRIs) that are used to treat depression or anxiety

·         vasovagal reactions (problems with the function of your vagus nerve) due to bleeding in or around the aorta or, in severe cases, a heart attack

Although less common, excessive yawning could also indicate:

·         epilepsy

·         a brain tumor or stroke

·         multiple sclerosis

·         liver failure

Diagnosing Excessive Yawning

To identify the cause of excessive yawning, your doctor may first discuss your sleep habits. He or she will want to ensure you are getting adequate, restful sleep. This helps rule out excessive yawning resulting from being overtired or having a sleep disorder.

After ruling out sleep issues, your doctor may do other tests, such as an electroencephalogram (EEG) or MRI. An EEG is used to monitor the activity of your brain. It can help diagnose brain tumors, sleep disorders, and diseases of the brain.

MRI scans are used to visualize and assess bodily structures. They are often used to diagnose spinal cord and brain issues, such as a stroke, tumors, and aneurysms. MRI scans are also beneficial for assessing the function of the heart. Your doctor will use these tests to ensure that you are not suffering from heart or brain disorders.

Treating Excessive Yawning

If medications such as SSRIs are causing excessive yawning, your doctor may recommend a lower dosage. Research suggests that lowering the dosage may help reduce excessive yawning, while still producing the desired effects of the medication (Gutiérrez-Alvarez, 2007). Be sure to discuss this with your doctor and refrain from making any changes to your medications without his or her approval.

If excessive yawning is caused by a sleep disorder, your doctor may recommend sleep-aid medications or techniques for getting more restful sleep. For example, if you have sleep apnea, you doctor may recommend wearing a continuous positive airway pressure (CPAP) machine when you sleep to help keep your airways open.

If epilepsy, heart problems, stroke, tumors, or liver failure is causing excessive yawning, the underlying condition must be addressed.

Dental Health and Overall Health

Healthy mouth, healthy body: The link between them may surprise you.

                             

The condition of your mouth is closely tied to your overall health. Find out how oral health is linked to diabetes, heart disease, cancer, and more.

Taking care of your teeth isn't just about having a nice smile and pleasant breath. Recent research has found a number of links between oral health and overall health. While in many cases, the nature of this link still isn't clear — researchers have yet to conclude whether the connections are causal or correlative — what is certain is that the condition of your mouth is closely tied to your overall physical health.

Oral Health and Diabetes

Doctors have known for years that type 2 diabetics have an increased incidence of periodontitis, or gum disease. In July 2008 the connection was further highlighted: Researchers at Columbia University's Mailman School of Public Health followed 9,296 nondiabetic participants, measuring their level of periodontic bacteria over the course of 20 years. "We found that people who had higher levels of periodontal disease had a twofold risk of developing type 2 diabetes over that time period compared to people with low levels or no gum disease," explains Ryan Demmer, PhD, associate researcher at the department of epidemiology at the Mailman School and the lead author. While more research is needed before doctors can conclude that gum disease actually leads to diabetes, there are already a few theories about why this might be the case: One proposes that when infections in your mouth get bad enough, they can lead to low-grade inflammation throughout your body, which in turn wreaks havoc on your sugar-processing abilities. "There are all kinds of inflammatory molecules," says Dr. Demmer, "and it's believed that maybe some attach to insulin receptors and prevent the body's cells from using the insulin to get glucose into the cell."

Oral Health and Heart Disease

As with diabetes, the connection between poor oral health and cardiovascular conditions has been recognized — the two are often found together — but it still hasn't been determined conclusively whether or not there is a direct causal relationship between them. (One reason is that there are a number of other potential risk factors — such as smoking and old age — that can lead both to gum disease and heart disease.) However, in a 2005 study funded by the NIH, 1,056 randomly selected participants with no prior heart attacks or strokes were evaluated for levels of periodontal bacteria: After removing the effects of the other risk factors of age, gender, and smoking, it was found that there was an independent relationship between gum disease and heart disease, says Moise Desvarieux, MD, PhD, associate professor of epidemiology at the Mailman School and lead author of the study. One theory about why this may occur, says Dr. Desvarieux, is that small amounts of bacteria enter your bloodstream while you're chewing. "Bad" bacteria from an infected mouth may lodge itself inside blood vessels, ultimately causing dangerous blockages. Strengthening his theory is the fact that when scientists have looked at atherosclerotic blood vessels, they have sometimes found fragments of periodontal bacteria. Meanwhile, a study published in the New England Journal of Medicine in 2007 established that aggressive treatment of gum disease reduces the incidence of atherosclerosis within six months.

Pregnancy Complications and Gum Disease

For many pregnant women, gum infections stem from the fluctuating hormone levels that come with pregnancy, says Marsha Rubin, DDS, practicing diplomat of special-care dentistry at New York-Presbyterian/Weill Cornell, who sees many pregnant patients in her practice. Others neglect their oral care during pregnancy, since they have much on their minds, she adds. But that's a mistake: Scientists believe that gum disease or inflammation in the mouth possibly triggers an increase in a chemical compound called prostaglandin, which induces early labour. While this theory has not yet been confirmed, a 2001 study found that pregnant women who develop gum disease between weeks 21 and 24 are four to seven times more likely to give birth before week 37. There is evidence that poor gum health in the extreme can lead to low birth weight as well. A number of studies — including a 2007 study of 3,567 Turkish women and a 2007 study of 1,305 Brazilian women — found a relationship between periodontal disease, preterm birth, and low birth weight.

Pneumonia and Gum Disease

There has been a link established between poor oral health and pneumonia, though much of the research focuses on high-risk populations. A 2008 study of elderly participants found that the number who developed pneumonia was 3.9 times higher in patients with periodontal infection than in those free from it. "The lungs are very close to the mouth," says Rubin. "Even in a healthy mouth there is lots of bacteria, but bacteria in a not-healthy mouth can get aspirated into the lungs, causing pneumonia or aggravating COPD, chronic obstructive pulmonary disorder." Several intervention studies cited by the CDC show that an improvement in oral health can lead to a reduction in respiratory infection.

Pancreatic Cancer and Gum Disease

A study published in 2007 in the Journal of the National Cancer Institute surveyed 51,529 American men about their health every two years between 1986 and 2002. Of the 216 participants who developed pancreatic cancer, 67 of them also had periodontal disease. Independent of the participants' smoking status, the study found that having a history of periodontal disease was associated with an increased risk of pancreatic cancer. This, according to the study, could be because of systemic inflammation or increased levels of carcinogenic compounds produced in the infected mouth. Interestingly, another viable theory about why gum disease may cause type 2 diabetes points to damage to the pancreas as well. "With the pancreatic cancer study, we thought it was very interesting that you have this localized infection that has an impact on a systemic organ that is very intimately tied to the pathophysiology of diabetes," says Dr. Desvarieux. Reasons for why this might be are as yet unknown.

Internet Addiction...have you heard of it?

                                           

Internet addiction is a psychological disorder that causes people to spend so much time on a computer that it affects their health, job, finances, or relationships.

It’s a relatively new condition that’s not listed in the American Psychiatric Association's Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5).

Nonetheless, mental health experts believe that Internet addiction — also called Internet addiction disorder, or IAD — can have the same troubling effects as substance abuse or gambling addiction.

A 2012 article in Current Psychiatry Reviews, for instance, noted that Internet addiction “ruins lives by causing neurological complications, psychological disturbances, and social problems.”

How Common Is Internet Addiction?

Internet addiction hasn’t been studied as much as other mental health conditions, so it’s not known exactly how many people have the disorder.

But a study in The American Journal of Drug and Alcohol Abuse found that as many as 8.2 percent of Americans may suffer from Internet addiction.

Other studies estimate that the disorder may affect more than 18 percent of college-aged Internet users, according to Internet Addiction: A Handbook and Guide to Evaluation and Treatment.

While anyone can develop IAD, the majority of people who do so are males in their teens, twenties, and thirties.

Some reports suggest that Internet addiction is a particularly acute problem in Asian countries.

South Korea may have as many as 680,000 young people ages 10 to 19 who are addicted to the Internet, according to a 2013 report from Reuters.

And China has developed strict, military-style rehabilitation camps designed to force Internet addicts away from online activities.

China has more than 1,500 camp instructors who are licensed to treat Internet addiction, according to a 2012 report in China Daily.

Risk Factors and Complications

People who develop an Internet addiction often already feel socially isolated. They may have a difficult time creating and maintaining relationships with their peers.

And people with other addictions, such as to alcohol, drugs, sex, or gambling, have a higher risk of developing IAD.

Studies suggest that people with IAD are also at greater risk for mental health concerns, such as:

• Depression
• Anxiety
• Hostility
• Psychosis
• Social isolation
• Impulse control problems
• Substance use disorders, such as alcoholism or drug abuse

Internet Addiction Symptoms

Like other addictions, Internet addiction isn’t based on just an interest or hobby that someone enjoys.

If it's an actual addiction, it may cause one or more of the following:

• Negative effects on your school or job performance
• Reduced involvement with your family or friends
• Loss of interest in other hobbies or pursuits
• Feelings of anxiety or depression when you’re away from your computer
• When not on your computer, you spend most of your time thinking about getting back to it
• Angry or defensive reaction when someone comments on your behaviour
• Taking steps to hide the extent of your computer/Internet use

People with IAD may spend excessive amounts of time engaged in the following activities online:

• Gaming
• Gambling
• Trading stocks
• Shopping for merchandise
• "Shopping" for relationships on dating sites
• Cybersex or pornography
• Social media

Many of these activities can have serious repercussions if you do them to excess, such as relationship problems or financial consequences.

Internet Addiction Withdrawal

Like all addiction behaviours, IAD can lead to excess dopamine in the brain.

This means people with IAD effectively feel a “high” when engaged on the computer — but it also means they can feel withdrawal symptoms when they aren’t online.

Symptoms of Internet addiction withdrawal include depression, irritability, anxiety, sweating or shakiness, insomnia, mood changes, and — in rare cases — a psychotic break with reality.

In one alarming case, a “25-year-old male developed a full-blown psychotic episode … after discontinuing an Internet game that he had been playing for at least eight hours a day for two years,” according to a 2014 report in Psychiatry Investigation.

Diagnosing Internet Addiction 

A variety of questionnaires have tried to scientifically diagnose IAD. Currently, no single scoring system has been supported by research.

But some of the questions that may point to IAD include:

• Are you preoccupied with using the Internet?
• Are you unable to resist your desire to use the Internet?
• Do you have to use the Internet for certain amounts of time in order to feel satisfied?
• When you cannot use the Internet, do you find yourself in a bad mood, anxious, irritable, or bored?
• When you are in a bad mood or irritable, do you turn to the Internet to solve your problems?
• Do you stay online for longer periods of time than you mean to?
• Do you try to decrease your online time over and over again, only to fail?
• Do you have any physical symptoms from being online so much (backache, eyestrain)? Do you continue to use the Internet despite these symptoms?
• Do you have any problems with your school or job performance due to your Internet use? Do you continue to use the Internet despite these problems?
• Do you have any problems with relationships with family or friends due to your Internet use? Do you continue to use the Internet despite these problems?
• Does your Internet use ever violate known laws?

Internet Addiction Treatment

In some cases, IAD develops as an escape from other problems, like anxiety and depression.

Medications to treat these disorders, such as antidepressants or anti-anxiety drugs, may help treat IAD.

Ask your doctor if you need to take medication for Internet addiction.

Studies suggest physical exercise may help with the decrease in dopamine levels those with IAD experienced during treatment, due to decreased online usage.

In addition, cognitive behavioural therapy can help with some of the symptoms of IAD, such as depression and anxiety.

Therapy that aims to change behaviours may also be used to treat IAD.

Severe IAD, or an addiction that is complicated by a gambling disorder or substance abuse, may require an intensive treatment program or even an inpatient treatment program.

If you enter treatment for IAD, the goal should not be to eliminate Internet usage, but to reduce it to normal levels that allow you to function and maintain personal relationships.

Coping With Year-end Stress

With the end of the year fast approaching, office employees often are under stress with heavy work loads. Excessive stress can have a serious impact on one’s physical as well as psychological health and well being. Symptoms of stress can range from hair loss to forgetfulness to headache and insomnia. Here are some expert tips to cope with year-end stress. - 

                                           

1.Bravely face the challengesDon’t run from your problems. This only makes them worse. 

2.Eat a well-balanced dietA balanced diet is important for keeping stress under control. It consists of a variety of nutritional food, selected from dairy, fresh fruit, vegetables, meat and beans, grain and oil groups. Some stress-busting food includes sweet potatoes, oranges, avocados, salmon and dark chocolate.

3. Get a good night’s sleepSound sleep enables you to tackle the day’s stress more easily. Try to get the doctor-recommended seven to eight hours a night. You should put down your cell phone earlier, manage your time, and do your best to get yourself to bed at a reasonable hour. 

4. Learn and practice relaxation techniquesThere are several techniques, for example, deep breathing exercises, muscle relaxation and meditation, which can significantly lower stress levels. Yoga  can also be very effective. They can elevate mood and improve concentration and ability to focus. 

What Do You Want to Know About Eating Disorders?

                                    

An eating disorder is a mental and physical illness that is characterized by a preoccupation with food and weight. This condition is often so serious that the person with the eating disorder is able to focus on very few things other than the food they eat, how much they weigh, and how they appear to others. For example, a person with an eating disorder may eat extremely small amounts of food or none at all. They may also spend hours looking at themselves in the mirror. A person with another type of eating disorder may overeat or eat in secret.

Many people with an eating disorder also face other illnesses. These are called co-morbidities, or diseases that coexist with the eating disorder. For people with an eating disorder, these other illnesses often include depression, anxiety disorders, and substance abuse.

How Do Eating Disorders Start?

The path from a normal, healthy diet to an eating disorder is sometimes a very perplexing one. While the exact cause is unknown, certain factors may play a role in the development of an eating disorder. This could include emotional issues like low self-esteem or impulsive behavior. Traumatic events, abuse, or pressure to conform to society’s definition of beauty may also trigger a shift toward unhealthy behaviors.

Eating disorders may begin slowly, with crash diets or overindulging from time to time. At some point, these habits of eating less or eating more begin to spiral out of control. The desire and drive to eat less or more is blown out of proportion. This leads to an unhealthy relationship with food and the body.

When Are Eating Disorders Most Common?

An eating disorder may first appear during a person’s teenage or young adult years. However, an eating disorder can develop at any time in life. This means children and even elderly individuals may be at risk for an eating disorder.

Both men and women are both affected by eating disorders. However, this condition is more common among women and young girls. Men with an eating disorder may go undiagnosed because it’s often falsely considered a female-only condition.

What Are the Types of Eating Disorders?

Anorexia nervosa

People with anorexia nervosa are unusually obsessed with or fixated on eating, food, and weight control. They have an irrational fear of gaining weight. Many of these people see themselves as overweight or obese, even when confronted with evidence that they are underweight and malnourished.

It’s not uncommon for people with anorexia to weigh themselves repeatedly, even multiple times in one day. They may also obsessively portion their food and eat very small quantities when they do eat.

Anorexia nervosa is the least common eating disorder..  The average onset for the illness is 19 years old. However, it is the most deadly of the three main eating disorder types. (NIH, 2007)

Anorexia nervosa may cause side effects or additional health problems. These include:

• anemia
• brittle hair and nails
• constipation
• dry, yellow-tinted skin
• feeling lethargic or tired frequently
• infertility
• lack of menstruation (period) among females
• lanugo, or fine hair growth that covers the body
• low blood pressure
• lowered internal body temperature. This may cause the person to feel cold all the time.
• muscle weakness
• slowed breathing and pulse

If left untreated, anorexia nervosa may begin to cause more serious complications. These include:

• osteoporosis
• brain damage
• heart damage
• organ failure
• death. According to the National Institute of Mental Health (NIMH), people with anorexia nervosa are 18 times more likely to die early compared with people of the same age who do not have an eating disorder. (NIMH, 2011)

Bulimia nervosa

People with bulimia nervosa frequently eat large amounts of food at one time, often in private. This is called binge eating. People with this disorder feel as if they have no control over their eating behaviors. To compensate, the person will then engage in excessive exercise, self-induced vomiting, or fasting. He or she may even use diuretics, laxatives, or an enema.

Unlike people with anorexia nervosa, people with bulimia nervosa may appear to be a healthy, average weight. They still fear gaining weight or being obese or overweight, and they are often very unhappy with how they look. Their goal to lose weight, look a certain way, or be a particular size becomes an obsession.

Approximately one percent of the U.S. population will have bulimia nervosa in their lifetime. The average age of onset for the illness is 20 years old. (NIH, 2007)

The physical side effects of bulimia nervosa include:

• acid reflux disorder
• chronically sore or inflamed throat
• dehydration from purging fluids and vomiting
• electrolyte imbalance. Vomiting and purging can lead to too-low or too-high levels of sodium, calcium, potassium, and other minerals. If electrolyte levels get too low, it may cause a heart attack.
• gastrointestinal problems
• intestinal irritation from laxative abuse
• swollen salivary glands
• sensitive teeth that is the result of exposure to stomach acid
• worn or decaying tooth enamel

Binge-eating disorder

People with a binge-eating disorder do not have control over how much they eat. A person with a binge-eating disorder consumes excessive amounts of food on a regular basis, often to the point of discomfort and pain. People who binge may eat when they’re not hungry, and they will often continue eating long after they’re full. However, unlike bulimia nervosa, people with a binge-eating disorder do not engage in behaviors of purging, fasting, or excessive exercise to get rid of the food.

People with a binge-eating disorder are often obese or overweight. For that reason, these people are often at a higher risk for developing cardiovascular disease and high blood pressure. Many experience psychological issues as a result of their illness, too. They often deal with shame about their binge-eating behavior. This guilt has a cyclical effect that can lead to more binge eating.

Binge eating is more common than anorexia nervosa or bulimia nervosa. In the United States, 2.8 percent of adults will have the eating disorder in their lifetime. The average age of onset is 25 years old. (NIH, 2007)

Another category of eating disorders is known as Eating Disorders Not Otherwise Specified (EDNOS). EDNOS is an umbrella term for any eating disorder that is neither anorexia nor bulimia nervosa. Binge eating is a type of EDNOS.

Recognizing the Signs of an Eating Disorder

While different types of eating disorders may manifest similar behaviors, the physical signs and symptoms will vary based on the type and severity of the eating disorder.

What Are the Signs of Anorexia Nervosa?

People with anorexia nervosa have an unhealthy obsession with food and being skinny. If left untreated, this condition can reach the point of starvation. This can cause organ failure and even death.

Behaviors associated with anorexia nervosa include:

• a distorted body image
• an intense fear of gaining weight
• a relentless pursuit of being thin, even at the cost of being healthy or at a normal weight
• extremely restricted eating behaviors
• extreme exercise patterns
• refusal to eat
• denial of hunger
• fear of eating in public
• being preoccupied with food

What Are the Signs of Bulimia Nervosa?

People with bulimia nervosa may appear to be at a normal weight. They may also be slightly overweight.

The physical signs and symptoms of bulimia nervosa include:

• leaving during meals or shortly after meals to go to the bathroom
• sores or calluses on the hands and knuckles
• sensitive teeth that is the result of exposure to stomach acid
• worn or decaying tooth enamel

10 ways to control high blood pressure without medication

                             

If you've been diagnosed with high blood pressure, you might be worried about taking medication to bring your numbers down.

Lifestyle plays an important role in treating your high blood pressure. If you successfully control your blood pressure with a healthy lifestyle, you might avoid, delay or reduce the need for medication.

Here are 10 lifestyle changes you can make to lower your blood pressure and keep it down.

1. Lose extra pounds and watch your waistline

Blood pressure often increases as weight increases. Being overweight also can cause disrupted breathing while you sleep (sleep apnea), which further raises your blood pressure.

Weight loss is one of the most effective lifestyle changes for controlling blood pressure. Losing just 10 pounds (4.5 kilograms) can help reduce your blood pressure.

Besides shedding pounds, you generally should also keep an eye on your waistline. Carrying too much weight around your waist can put you at greater risk of high blood pressure.

In general:

• Men are at risk if their waist measurement is greater than 40 inches (102 centimeters).
• Women are at risk if their waist measurement is greater than 35 inches (89 centimeters).

These numbers vary among ethnic groups. Ask your doctor about a healthy waist measurement for you.

2. Exercise regularly

Regular physical activity — at least 30 minutes most days of the week — can lower your blood pressure by 4 to 9 millimeters of mercury (mm Hg). It's important to be consistent because if you stop exercising, your blood pressure can rise again.

If you have slightly high blood pressure (prehypertension), exercise can help you avoid developing full-blown hypertension. If you already have hypertension, regular physical activity can bring your blood pressure down to safer levels.

The best types of exercise for lowering blood pressure include walking, jogging, cycling, swimming or dancing. Strength training also can help reduce blood pressure. Talk to your doctor about developing an exercise program.

3. Eat a healthy diet

Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 14 mm Hg. This eating plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet.

It isn't easy to change your eating habits, but with these tips, you can adopt a healthy diet:

• Keep a food diary. Writing down what you eat, even for just a week, can shed surprising light on your true eating habits. Monitor what you eat, how much, when and why.
• Consider boosting potassium. Potassium can lessen the effects of sodium on blood pressure. The best source of potassium is food, such as fruits and vegetables, rather than supplements. Talk to your doctor about the potassium level that's best for you.
• Be a smart shopper. Read food labels when you shop and stick to your healthy-eating plan when you're dining out, too.

4. Reduce sodium in your diet

Even a small reduction in the sodium in your diet can reduce blood pressure by 2 to 8 mm Hg.

The effect of sodium intake on blood pressure varies among groups of people. In general, limit sodium to less than 2,300 milligrams (mg) a day or less. However, a lower sodium intake — 1,500 mg a day or less — is appropriate for people with greater salt sensitivity, including:

• African-Americans
• Anyone age 51 or older
• Anyone diagnosed with high blood pressure, diabetes or chronic kidney disease

To decrease sodium in your diet, consider these tips:

• Read food labels. If possible, choose low-sodium alternatives of the foods and beverages you normally buy.
• Eat fewer processed foods. Only a small amount of sodium occurs naturally in foods. Most sodium is added during processing.
• Don't add salt. Just 1 level teaspoon of salt has 2,300 mg of sodium. Use herbs or spices to add flavor to your food.
• Ease into it. If you don't feel you can drastically reduce the sodium in your diet suddenly, cut back gradually. Your palate will adjust over time.

5. Limit the amount of alcohol you drink

Alcohol can be both good and bad for your health. In small amounts, it can potentially lower your blood pressure by 2 to 4 mm Hg.

But that protective effect is lost if you drink too much alcohol — generally more than one drink a day for women and for men older than age 65, or more than two a day for men age 65 and younger. One drink equals 12 ounces of beer, five ounces of wine or 1.5 ounces of 80-proof liquor.

Drinking more than moderate amounts of alcohol can actually raise blood pressure by several points. It can also reduce the effectiveness of blood pressure medications.

6. Quit smoking

Each cigarette you smoke increases your blood pressure for many minutes after you finish. Quitting smoking helps your blood pressure return to normal. People who quit smoking, regardless of age, have substantial increases in life expectancy.

7. Cut back on caffeine

The role caffeine plays in blood pressure is still debated. Caffeine can raise blood pressure by as much as 10 mm Hg in people who rarely consume it, but there is little to no strong effect on blood pressure in habitual coffee drinkers.

Although the effects of chronic caffeine ingestion on blood pressure aren't clear, the possibility of a slight increase in blood pressure exists.

To see if caffeine raises your blood pressure, check your pressure within 30 minutes of drinking a caffeinated beverage. If your blood pressure increases by 5 to 10 mm Hg, you may be sensitive to the blood pressure raising effects of caffeine. Talk to your doctor about the effects of caffeine on your blood pressure.

8. Reduce your stress

Chronic stress is an important contributor to high blood pressure. Occasional stress also can contribute to high blood pressure if you react to stress by eating unhealthy food, drinking alcohol or smoking.

Take some time to think about what causes you to feel stressed, such as work, family, finances or illness. Once you know what's causing your stress, consider how you can eliminate or reduce stress.

If you can't eliminate all of your stressors, you can at least cope with them in a healthier way. Try to:

• Change your expectations. Give yourself time to get things done. Learn to say no and to live within manageable limits. Try to learn to accept things you can't change.
• Think about problems under your control and make a plan to solve them. You could talk to your boss about difficulties at work or to family members about problems at home.
• Know your stress triggers. Avoid whatever triggers you can. For example, spend less time with people who bother you or avoid driving in rush-hour traffic.
• Make time to relax and to do activities you enjoy. Take 15 to 20 minutes a day to sit quietly and breathe deeply. Try to intentionally enjoy what you do rather than hurrying through your "relaxing activities" at a stressful pace.
• Practice gratitude. Expressing gratitude to others can help reduce stressful thoughts.

9. Monitor your blood pressure at home and see your doctor regularly

Home monitoring can help you keep tabs on your blood pressure, make certain your lifestyle changes are working, and alert you and your doctor to potential health complications. Blood pressure monitors are available widely and without a prescription. Talk to your doctor about home monitoring before you get started.

Regular visits with your doctor are also key to controlling your blood pressure. If your blood pressure is under control, you might need to visit your doctor only every six to 12 months, depending on other conditions you might have. If your blood pressure isn't well-controlled, your doctor will likely want to see you more frequently.

10. Get support

Supportive family and friends can help improve your health. They may encourage you to take care of yourself, drive you to the doctor's office or embark on an exercise program with you to keep your blood pressure low.

If you find you need support beyond your family and friends, consider joining a support group. This may put you in touch with people who can give you an emotional or morale boost and who can offer practical tips to cope with your condition.

Reasons Why Heartbreak Can Really Damage Your Heart

                                              

Heartbreak comes in many forms and affects people in different ways. Being in love and being loved brings a lot of joy and happiness to your life, and when that love is taken away, it isn’t something most people can easily let go of. Whether you’re pining after a first love or feel broken after a divorce, heartbreak can have a significant impact on your mental and emotional health. But it can also cause physical pain and can even damage the health of your heart.

While heartbreak isn’t considered a true medical condition among most doctors, there are things people experience and react to when they’re heartbroken that can cause real physical problems. These ten reasons why heartbreak can really damage your heart will hopefully motivate you to turn to positive coping strategies and support systems after a breakup…

1. Added Stress

If you’re heartbroken, your stress level is likely to increase. You might experience confusion or demand answers from your ex that only add to the stress. It’s also common during the time after a breakup to take a good, long look at your life and where you’re going, and you may not be happy with what you find. These thoughts add stress, and if you come out of those thoughts with no answers or more sadness and disappointment, your stress is likely to multiply, putting a strain on your heart. It’s no coincidence that people in high-powered, stressful jobs have heart conditions. Stress damages the heart and it isn’t picky about where that stress comes from.

2. Poor Eating Habits

Binge eating may be a stereotypical response when you go through a bad breakup, but it isn’t just a stereotype – it happens to a lot of people. Being stressed out and upset can make you take your problems out on food by eating more and choosing unhealthy foods high in fat, sugar and sodium. You might turn to comfort food or make several trips to the corner store for your favorite candy or chocolate. But eating unhealthy like this can take a toll on your heart. It can increase your risk of hypertension, coronary artery disease, and high cholesterol, among other mild to serious heart complications.

3. Lack of Exercise

To make the breakup and binge eating even worse, people who are heartbroken often can’t gather the energy or motivation to exercise. But exercise is integral in maintaining a healthy lifestyle, including keeping your heart healthy. Cardiovascular workouts have a direct impact on preventing heart disease. And exercise can actually be a good outlet when dealing with heartbreak because of the positive feelings and concurrent rush of endorphins you get from a good workout. So exercising will not only help prevent damage to your heart while you deal with a breakup, but also provide a healthy way to reduce stress and get your emotions under control.

4. Increased Blood Pressure

The emotional stress you feel when you’re heartbroken can directly affect your blood pressure. Feeling emotions strongly – specifically, feeling extremely upset or angry – can raise your blood pressure from the increased adrenaline your body produces. High blood pressure can increase your risk of heart disease and heart attack, damage your arteries, and in some cases, result in an aneurysm. One of the main issues with high blood pressure is that it can build up slowly over time, and you may not know you have it or experience any of the symptoms until it’s severe. So do anything you can to reduce the emotional stress during a heartbreak to keep your blood pressure in check.

5. Depression

When advertisements say depression can physically hurt, it’s the truth. It’s also true that depression can severely impact all aspects of your life, from your career to your relationships with friends and family. The extreme emotions felt by those with depression and the difficulty coping can literally cause physical pain and increase the risk of other illnesses and health problems. And while a lot of people suffer from depression, what you might not know is that depression can put you at risk of developing heart disease. When you experience heartbreak, you could be at risk of becoming depressed, furthering your risk of damage to your heart.

6. False Heart Attacks

The emotional stress and overwhelming thoughts and feelings caused by a breakup can mimic a heart attack. The surge of adrenaline to the heart causes a similar sensation as when you’re having a heart attack, and as a result, the stress and other emotional trauma may be heightened. Many people who experience false heart attacks end up at the emergency room, only to find out that there’s nothing actually wrong with their heart – and the experience can be quite traumatic. The good thing is, these symptoms are usually short-term and don’t typically cause any lasting damage.

7. Increased Alcohol Consumption

Alcohol is often used as a way to numb the pain from heartbreak and it can be tempting to turn to the bottle when you’re stressed out and emotionally unstable. But alcohol is a terrible crutch for heartbreak for several reasons, one of which is that it’s a downer. Drugs and alcohol that are considered downers can end up amplifying your feelings of sadness, depression and anger, making you feel worse at the end of the day. Excessive alcohol also takes a toll on your heart – according to the Mayo Clinic, excessive drinking can result in an enlarged heart, increase your blood pressure, and cause other cardiovascular complications.

8. Panic Attacks

Panic attacks involve intense fear and cause many physical reactions, from heart palpitations and trouble breathing, to sweaty palms and dizziness. Quite simply, they can be terrifying and lead to a number of phobias that can worsen the attacks. Anyone with a panic disorder knows that one of the biggest fears is having a panic attack, and the stress of this often leads to more panic attacks. While they don’t necessarily cause heart damage, a panic attack combined with another illness can damage your heart and put you at risk of a heart attack or other cardiovascular disease. You may even feel like you’re having a heart attack during a panic attack.

9. Restricted Breathing

Hyperventilating or experiencing restricted breathing is common when you’re extremely upset. So many thoughts and intense feelings can race through your body during a breakup, and can eventually lead to trouble breathing if you aren’t able to find a positive coping mechanism. You may not have a clinical panic disorder or experience full blown panic attacks, but you can put stress on all of your muscles, including your heart, if you have prolonged episodes of trouble breathing. Similar to a panic attack, the stress from not knowing when or if you’re going to have another episode can cause other physical and mental problems, making it a vicious cycle.

10. Broken Heart Syndrome

Many health professionals do not believe in broken heart syndrome, but the possibility of heartbreak actually being a form of disease or illness has gained popularity over the years due to some compelling evidence. Many doctors would instead call it stress-induced cardiomyopathy, where the heart is unable to properly pump blood through the body. It’s a temporary condition that’s usually brought on during times of extreme stress, including during a breakup. Anyone under extreme emotional stress – even those who are otherwise healthy – could experience broken heart syndrome. According to the Mayo Clinic, it can cause chest pain and shortness of breath, but any negative effects usually reverse within a week.