In 2008 Dr. Dean Ornish, long considered a guru of cardiovascular health, turned his attention from the heart to the prostate. Specifically, he and a team of researchers focused on the genes that regulate prostate cancer tumors. The study they published was nothing less than landmark work, because it showed that you CAN change your genes in a way that has a protective effect against the risk of prostate cancer (PCa).

A 3-month experiment

Here’s a brief description on the 3-month study they conducted. They enrolled 30 men whose biopsies showed that they had low-risk, nonaggressive PCa. At the time, their PSA results had been stable, indicating their tumors were indolent, or idle—no sign of new activity. All 30 patients had already decided to go on Active Surveillance, which means holding off on treatment while monitoring their cancer for any increased activity (monitoring at that time was through periodic blood tests and repeat biopsy, but more about that later). 

Basically, the study was a 3-month experiment to see if a healthy lifestyle could prevent new cancer activity. At the start of the study, all biopsy samples were analyzed for gene activity in the tissue samples. This analysis is important because genes contain encoded information that regulates healthy function in normal cells. In a sense, they act as switches; when switched on, they “express” information to affect a cell’s behavior, and when switched off, it stops the behavior. This is called gene expression. Cancer cells are mutations that manipulate gene expression in healthy cells in ways that promote cancer growth.  

Five simple lifestyle changes

Thus, the initial analysis of the cancer cells from the biopsy samples showed the researchers which genes were switched on or off. The goal of the study was to put all the participants on a 3-month program of five lifestyle activities that anyone can do, to see if these activities could activate healthy gene expression during that study period. 

Here are the five activities:

1. DIET – The participants were put on a plant-based diet that primarily consisted of vegetables, fruits, legumes, soy products, and whole grains low in refined carbohydrates.
2. EXERCISE – Daily moderate exercise (walking for a half-hour)
3. STRESS MANAGEMENT – An hour each day of basic stress management activities such as breathwork, yoga, meditation, guided imagery, deep relaxation, etc.)
4. SOCIAL SUPPORT/CONNECTION – Attending a weekly support group meeting 
5. NUTRITION – Certain supplements were provided at specific doses, including Vitamins C and E, selenium, fish oil, and soy (NOTE: since the study, Vitamin E and selenium have been shown to actually increase PCa risk, but this was not known at the time of the study).

Amazing results show gene expression changes

At the end of the 3-month experiment, repeat biopsies were administered, and the samples were compared with the original analysis to see if gene expression in normal tissues had changed. Indeed, the findings were amazing! Out of 500 genes, many genes that promoted cancer pus other disease conditions such as heart disease and chronic inflammation had been “switched off” (downregulated). On the other hand, many protective gene expressions that protect against tumor activity as well as other unhealthy states had been “switched on” (upregulated). 

An important implication

Here is the key implication of this study. Many cancer-promoting gene expression functions are the targets of pharmaceutical research into chemotherapies and immunotherapies. These drugs can be very costly and often have unpleasant side effects, even when they appear to be helping. This study shows how our own bodies respond to the proven benefits of lifestyle changes that we are in control of—in other words, we can change our gene expression to help prevent illnesses like cancer and heart disease. 

The ancient Greek physician Hippocrates said, “Let food be thy medicine and medicine be thy food.” Obviously, diet was an essential component of this study, but there was also a synergistic effect by adding exercise, stress management, social support and nutritional supplements. In other words, the whole was greater than the sum of the individual parts. 

To return to the topic of prostate cancer, currently many PCa patients diagnosed with early stage, low-risk PCa are encouraged to consider going on Active Surveillance (AS). Savvy AS patients choose to use their cancer as an opportunity to transform their lifestyle in the direction of healthier diet, exercise, relaxation, good relationships, etc. In addition, monitoring during AS has taken a turn for the better, thanks to adding a specialized imaging scan called multiparametric MRI (mpMRI). When combined with periodic PSA tests, an uptick in PSA can be evaluated by mpMRI before deciding if a repeat biopsy is necessary. This makes AS more acceptable to patients, who might otherwise avoid having another biopsy. The benefit of mpMRI is the ability to actually “see” if the cancer has become more active. If not, no biopsy is necessary at that time.

To sum up, Dr. Ornish and colleagues demonstrated that a healthy lifestyle lowers the risk of PCa. Even more to the point, it also helps prevent a broader range of diseases that shorten life and reduce quality of life. The Ornish study offers a clear map to navigate the road to a long and healthy life. 

NOTE: This content is solely for purposes of information and does not substitute for diagnostic or medical advice. Talk to your doctor if you have health concerns or questions of a personal medical nature.

Separation anxiety is a condition that affects many people, especially children and adults. It is characterized by an overwhelming fear or sense of distress experienced when separated from loved ones such as a parent, spouse, or close friend. 

For those affected by separation anxiety, it may be challenging to carry out ordinary activities because the anxiety can appear to be overpowering. Cognitive Behavioral Therapy (CBT) is a widely recommended treatment that helps people manage and overcome their separation anxiety. 

In this article, we’ll explore how CBT works, how it can help, and why it’s so effective for dealing with separation anxiety.

Understanding Separation Anxiety Disorder Treatments

Separation anxiety disorder (SAD) is often misunderstood, and many people think it’s just about being homesick or feeling sad when leaving a parent. That is not it. People who have separation anxiety disorder can be intensely anxious about a perceived or even actual separation from an attachment figure. 

The distress can manifest physically and include nausea, headaches, or panic attacks. In extreme situations, it could make people dread leaving home or school. The separation anxiety disorder treatments, in particular, Cognitive Behavioral Therapy (CBT), helps one cope with fear and anxiety since it provides one with a more positive way to think and behave. 

In contrast to the common response of avoiding stimuli that might cause discomfort, CBT gives the individual an opportunity to face the stimulus systematically in a controlled environment with support.

What is Cognitive Behavioral Therapy (CBT)?

Cognitive behavioral therapy is a form of psychotherapy that works based on the principles where a negative thought pattern and behavior can be changed. The basis for it is an assertion that claims a person’s thoughts are what cause their emotions and actions. 

For example, a client with separation anxiety may think something like: “If I am gone, something terrible will happen to my loved one,” making them scared to leave. CBT helps to present people with negative thoughts and helps them come up with more realistic and balanced thoughts to reduce anxiety.

The most powerful aspect of CBT for separation anxiety is likely gradual exposure. The basic idea of exposure is gradually and gently allowing the person to expose themselves to a situation that could make them feel uncomfortable because they may have to spend time away from their loved one. Gradual exposure helps him learn to have trust in being left by his loved one.

How CBT Relieves Separation Anxiety

There are several ways in which Cognitive Behavioral Therapy assists the individual with separation anxiety:

Identification of Negative Thought Patterns

The first step in CBT is identifying the specific thoughts that trigger anxiety. In the case of separation anxiety, people think that the worst thing will happen if they are separated from someone. Once these thoughts are identified, they can start challenging their validity and replace them with more grounded and realistic ones.

Changing Behaviors

The other use of CBT is changing unhelpful behaviors. For instance, a person may fear staying out of the house. In this context, CBT will motivate that person to confront the situation step by step and learn about ways of dealing with emotions and less fear.

Gradual Exposure

Gradual exposure is another important component of CBT. A person may start by leaving for a short time and then gradually increase the duration. Gradually, this can help reduce anxiety because the person learns that nothing bad happens when they are away from their loved one.

Developing Coping Skills 

CBT educates a person on how to cope with their anxiety. This could be in the form of relaxation techniques, deep breathing exercises, or mindfulness practices. The ability to calm the mind and body is a powerful tool for someone who has separation anxiety.

Modification of Response to Fear

CBT teaches them that these emotions of fear and panic, which they experience when away from a family member, are usually magnified. With modification, the anxiety response might be reduced step by step.

Advantages of Cognitive Behavioral Therapy for Separation Anxiety

There are various benefits to the use of Cognitive Behavioral Therapy in dealing with separation anxiety. One of the most significant advantages of Cognitive Behavioral Therapy is that it emphasizes practical skills. Being action-oriented, people who are afflicted with separation anxiety don’t just discuss their fears but are equipped with the tools to handle them actively.

A major advantage of CBT is that it is structured therapy. This makes it easy for therapists and their clients to trace progress. Since it is goal-oriented, CBT provides a sense of control for individuals over their anxiety and the changes they are making.

Lastly, CBT tends to be long-lasting in effects. While medication may be used in the management of symptoms, CBT provides long-term relief in which individuals learn to handle their anxiety independently. The thought patterns and the coping learned in therapy tend to stay longer with a client after the therapy is over.

Is CBT Effective for Children with Separation Anxiety?

CBT can be just as effective for children as it is for adults and is one of the most commonly recommended treatments for separation anxiety in children.

Most people respond well to some structure that comes with things that are progressed on a gradient. With the help of their parents, a child can be allowed to stay out of home for short durations and be taught to deal with the anxiety that arises.

For example, with children, play therapy is integrated with CBT. In that manner, the feelings and thoughts of the child may be better articulated. Children should be led to understand better how to manage their emotions for them to feel safer and secure as well while away from their loved ones.

Steps to Begin with CBT for Separation Anxiety

For separation anxiety, it’s important to consult a mental health professional who specializes in Cognitive Behavioral Therapy. An expert therapist, once enlightened on the issue, can fashion a treatment plan tailored to his needs. Therefore, the course of CBT for separation anxiety typically takes several sessions. 

Each of the sessions involved in the treatment process deals with different aspects. It may be uncomfortable at first, but it is a process. It might take some time for someone to alter his way of thinking and ways of acting, and this is what makes all the difference by the end of it all.

How Long Does CBT Take to Work?

The time that elapses before Cognitive Behavioral Therapy becomes effective depends on the individual and the level of separation anxiety. On average, the treatment of separation anxiety disorders through CBT can take about 12 to 20 sessions. 

During this period, clients share a lot with their therapists so that they work through fears they have and begin to perform their exposure exercises besides learning ways to manage the fears in question. Depending on people’s progress, individuals may feel good within several weeks or even after taking longer sessions, but commitment matters and requires much patience.

Conclusion

Cognitive Behavioral Therapy is a well-established therapy for the treatment of separation anxiety. CBT works to help a person see and change such destructive thought processes that allow one to gradually step out of fear and build much healthier coping behaviors. 

Whether for children or adults, CBT provides practical, real-world tools that often lead to significant relief from overwhelming feelings of separation anxiety. The structured approach and focus on real-world skills of CBT open the door to greater confidence and independence. 

If you or someone you know is suffering from separation anxiety, finding a CBT therapist may be the first step toward managing the condition and reclaiming a sense of peace and security.

FAQs

1. Can CBT be used for other types of anxiety?

Yes, CBT can be beneficial for several anxiety disorders. These include generalized anxiety, social anxiety, and panic disorder.

2. Do I need medication as well as CBT?

Some people find that medication is superbly effective at reducing anxiety. For most though, such anxiety is controllable with CBT alone.

3. What can parents do to help a child with separation anxiety?

Parents can take their share in supporting gradual detachment along with offering rehearsal of applied adaptive skills while being in therapy.

If you are tired of suffering the severe pain of migraines and finding yourself reaching for instant painkillers or other medication to relieve migraine and only experiencing temporary relief? If so, you are not alone. There are billions of people around the world suffering from migraines, as headache is ranked the second neurological disorder that causes chronic headaches, and is the second leading cause of years lived with disability globally. Many people are trying to seek noninvasive and natural methods to get rid of this chronic headache “migraine”. In this article, we will discuss how to get relief from headaches or migraines by using natural muscle therapies, techniques, and suggestions. 

Before we go, let’s look at headache and migraine history.

Headaches and Migraines: Causes, Symptoms, and Solutions

Headache is the most common disorder of the human nervous system. Headache is a painful and draining symptom of primary headache disorders, including migraine, tension-type headache, and cluster headache. Migraine is a condition whose exact causes are still not fully understood. However, research shows that muscle tension plays a significant role in the development of migraine symptoms. 

When we experience stress, anxiety, or other emotional stimuli, our muscles tense up, by increasing blood flow and oxygenation to the affected areas. In case of migraines, this increased blood flow and oxygenation, lead to the expansion of blood vessels in the brain, resulting in intense pain and discomfort. 

The symptoms of migraine include chronic headache, nausea, and sensitivity to sound and light. 

Natural remedies help to prevent migraine attacks and reduce the severity and duration of migraine. These natural remedies include muscle therapy. 

Natural therapies for headache and migraine relief 

Medication is an instant way to reduce migraine headaches, but it is not a permanent solution, research shows that natural therapies and exercises may be more helpful in preventing the headache. Here we will discuss some important techniques to prevent migraines and headaches.

1. Important Muscle Therapies For Migraine Relief 

Muscle therapies play a crucial role in migraine relief by addressing the exact physiological mechanism that contributes to migraine pain.    It has been known for years to reduce and prevent headaches. Muscle therapy reduces pain, enhances overall wellness and the quality of life. It gives quick, immediate, and long-term relief from this chronic migraine by targeting the particular area of tension and improving blood circulation. Regular therapy is an effective way to reduce migraines and headaches, it can also provide long-term relief from pain and discomfort.

Here are some of the most helpful muscle therapies to adopt for effective results. 

• Myofascial Release (MFR)

Myofascial Release is a groundbreaking technique that involves gentle, sustained stretching and pressure to connective tissue to release tension from muscles and reduce pain. MFR targets the restricted areas of the fascial system which can cause pain, stiffness, and limited range of motions. It reduces the inflammation, relax of trigger points by reducing the tension in the neck, shoulders, and head, which are common areas where migraine pain originates.

• Deep Tissue Massage 

Deep tissue massage targets deeper layers, areas of stiffness, and connective tissue to release chronic tension. It is useful for relieving tension in the neck, shoulders, and back, which can be triggers for tension headaches. This massage breaks down the muscle knots that lead to pain. It includes the firm pressure to reach deeper muscle layers and release tightness. 

• Trigger Point Therapy 

This muscle  therapy specifically targets the “Trigger Points” which are stiff muscle fibers that can refer to pain in other parts of the body. Trigger point therapy can lessen the pain caused by muscle knots and tension that might lead to severe headaches and migraines. In this therapy, the neck, shoulder, and upper back are being massaged. 

• Craniosacral Therapy

This gentle technique targets the cranial bones, spine, and sacrum to enhance the body’s natural healing process. It helps prevent migraine, sinus headaches, and tension-type headaches by balancing the fluid around the brain and spinal cord. In this technique, the therapist uses light and gentle touch to manipulate the skull and spine to release tension, which enhances cerebrospinal fluid flow.

• Reflexology

Reflexology is a therapy focusing on implementing specific pressure points in feet and hands, and ears that correspond with specific areas implicated in migraine and headache. This pressure inserted on different parts of the hands and feet instructs the other organs of the body to reduce tension and relax the muscles. Which further alleviates the migraines and headaches. 

1. Exercise Techniques: Reduce Migraine Episodes

Here are some exercises to reduce the migraine attacks and its frequency. 

• Aerobic Exercise

Aerobic Exercise therapy is a kind of Cardiovascular exercise, also known as cardio. This approach includes brisk walking, cycling, dancing, jogging, swimming, and jumping etc. This helps the heart pump properly and pumps blood flow quickly throughout the body. Research shows that Aerobic exercise therapy may reduce the number of migraine episodes. 

• Yoga 

Yoga is an effective treatment for migraines. The mindful and stretched yoga movements can release stress and tension in the neck, shoulders, and spine which is a major reason for migraine attacks. Yoga improves blood circulation to the brain and helps the nervous system, which is effective for migraine and headaches triggered by stress. Researches show that practicing yoga for five to six times in a week may significantly reduce the frequency and intensity of the headache and migraine. 

• Neck and shoulder exercise 

Here are some exercises for migraine relief by relaxing muscle tension.

1. Chin Tucks

Stand or sit with good posture and slowly tuck your chin towards your chest. Hold for 10 seconds and repeat 10-15 times. It reduces neck tension, and relaxes the suboccipital muscles. 

1. Shoulder Rolls

Roll your shoulders forward and backward in a circular motion. Repeat 10-15 times. It specifically reduces muscle tension in the shoulder, neck and upper back, and relaxes trapezius muscles. Which can become tense and cause migraine or headache.

1. Neck Stretch

Slowly tilt your head to the side, bringing your ear toward your shoulder. Hold for 30 seconds and repeat  on the other side. It relieves tension headaches, enhances  blood flow and reduces stress and anxiety.

• Facial and Jaw Exercises

1. Jaw Release

Place your fingers on your jaw and apply gentle pressure. Slowly open your mouth, keeping your fingers in place. And Hold for 30 seconds.

1. Facial Yoga

Place your fingers on your forehead and gently pull your skin upward, then release. Repeat 10-15 times. 

Conclusion

Headaches and migraines are tough to deal with, but there is hope there are some alternatives to medication, such as natural and non-invasive techniques to cope with chronic and discomfort pain of migraine and headache. These natural techniques involve different kinds of muscle therapies and exercises to get a natural pain relief approach. Such muscle therapies and exercise techniques offer an effective, natural, and easier way to manage and reduce pain. By understanding and adopting these strategies, you can significantly reduce the severity and frequency of migraines. 

Seek Professional Help

If you’re experiencing frequent or severe migraines, it’s essential to consult with a healthcare professional to rule out any medical conditions. Our team of experts is here to help you develop a personalized plan to manage your migraines and improve your overall health and well-being.