| How to Treat Cystitis Posted: 23 Dec 2016 04:00 PM PST Cystitis is an inflammatory condition in your bladder usually caused by a bacterial infection. Both men and women can get cystitis, although women are the primary victims of this condition. If cystitis is not treated, the condition will likely get more painful and irritating. The bacteria can spread and cause a more serious kidney infection. By paying attention to the early symptoms, you can begin treatment and get rid of the infection quickly. EditTreating Your Symptoms Quickly - Identify your symptoms. Common symptoms include the following:
- A persistent urge to urinate, even when you just emptied your bladder.
- A painful, burning sensation when you urinate
- Passing small amounts of urine.
- Cloudy and strong-smelling urine.
- Feeling pressure in the lower part of your abdomen and discomfort in your pelvic area
- A low-grade fever.
- Small amounts of blood in your urine.[1]
- Children may have symptoms that include irritability, poor appetite, and trouble controlling the bladder.[2]
- Talk to your doctor as soon as you develop symptoms. Other names for cystitis are bladder infections, and urinary tract infections. Starting treatment promptly can help you to feel better quickly and prevent any complications, such as a kidney infection.[3]
- Take an NSAID or acetaminophen for pain. Sometimes, cystitis can cause discomfort in the abdomen or pelvic area or low-grade fever.[4] You can treat these symptoms with an over-the-counter NSAID (nonsteroidal anti-inflammatory drug). Common NSAIDs include ibuprofen (Advil, Motrin IB) and naproxen sodium (Aleve). You can also take acetaminophen (Tylenol), which isn't an anti-inflammatory but can help relieve pain and fever.[5][6]
- Take the lowest possible dose that's effective. Overdosing or prolonged use of OTC painkillers can cause serious complications.
- If you experience back or side pain, fever and chills, or nausea and vomiting, seek medical help immediately. You may have an infection that requires immediate treatment.[7]
- Take antibiotics. Your doctor may want to collect a urine sample to verify the presence of bacteria. The most common type of bacteria that causes cystitis is called Escherichia coli, or E. coli.[8]
- Your doctor will know which antibiotic you need to effectively manage the infection. Take the antibiotic exactly as prescribed, and for the full duration of the prescription. By doing this you can be sure you have completely treated the condition, and will not have a sudden relapse of your symptoms.[9]
- Talk to your doctor before you proceed with any herbal remedies. Antibiotics are the drugs of choice when an active infection is involved. Your doctor is your best resource if you are considering herbs or herbal remedies to treat your symptoms.
- Take medications to help with urinary discomfort. Depending on the severity of the cystitis, your doctor may recommend or prescribe drugs called urinary tract analgesics. These medications help minimize the discomfort felt when urinating. The most common agent used is called phenazopyridine. You still need to take antibiotics even if your doctor recommends taking phenazopyridine.[10]
- Drink plenty of water. Drink as much water as you can each day. This helps to flush out the bacteria that are growing in your urinary tract, including your bladder.[11]
- The Institute of Medicine recommends that men drink about 13 cups (3 liters) of fluids per day. Women should drink about 9 cups (2.2 liters) of fluids per day. If you have an infection, you may want to drink more.[12]
- Add cranberry juice to the fluids you drink. Cranberry juice is mildly acidic and helps to lower the amount of bacteria in your bladder.[13]
- Taking higher doses of ascorbic acid, or vitamin C, may be helpful during this time as this also helps to make your urine slightly acidic. Acidic urine makes it harder for the bacteria to live.[14]
- Avoid drinking fluids that contain sugar or irritants. Beverages that contain caffeine, such as tea and coffee, can be irritating to the lining of your bladder. The bacteria that is causing your bladder infection attaches itself to the lining area of your bladder and causes irritation, which contributes to the pain you experience. Avoiding beverages that can further irritate the lining of your bladder can help to prevent additional pain, and promote healing.[15]
- Consuming soft drinks, sugary sodas, and fruit juices, add sugar to the fluids that pass through your bladder. Sugar is a nutrient for bacteria to grow. Avoiding these types of beverages during this time can help to promote healing and prevent further bacterial growth.[16]
- Drinking just water and cranberry juice is the best option while you have symptoms.[17]
- Avoid sex until the infection has cleared up. Some evidence suggests that sex can make cystitis worse.[18] If you do have sex, use plenty of lubrication to help reduce friction and irritation.[19]
EditPreventing Future Problems - Practice good hygiene. Taking showers instead of baths is recommended if you have repeated episodes of cystitis, or bladder and urinary tract infections.[20]
- After a bowel movement, women should wipe from the front to the back. This helps to prevent bacteria from entering your urethra, and moving into your bladder. Teach children to wipe this way, too.[21]
- Urinate frequently. Try not to hold your urine for long periods of time. By urinating often, you help to continually flush out your bladder.[22]
- Urinate before and after sex. By doing so, you can help to prevent the unwanted bacteria that may be transferred during sexual activity from spreading into your urethra and bladder. If possible, use warm water to wash your genital area before having sex.[23]
- Drink plenty of water. Drinking at least 6 to 8 glasses of water each day keeps the fluids moving through your urinary tract. This helps to prevent bacteria from growing and causing an infection.[24]
- Wear proper undergarments. Wear cotton panties and avoid tight fitting clothing and pantyhose. Allowing your genital area to be exposed to air helps to cut down on sweating and moisture build up that can contribute to the growth of unwanted bacteria.[25]
- Avoid some feminine products. Many feminine products affect the pH balance of the urinary tract. Some women may also be more sensitive to chemicals, fragrances, etc. used in these products and develop an allergy-like reaction to them. Particularly if you get cystitis frequently, eliminate the use of these products.[26][27]
- Don't douche. Douching disrupts the natural balance of "good" bacteria and acidity in the area.[28]
- Avoid feminine hygiene deodorants or sprays in your genital area.
- Avoid bubble bath or scented granules.
- Change tampons or pads frequently during your periods.
- Use a water-based lubricant for sexual activity if you experience vaginal dryness.
- Avoid lubricants that are silicone or petroleum based.
- Keep antibiotics on hand if you have recurrent infections. In some cases, your doctor may prescribe antibiotics to have on hand if you know sexual activity is a trigger for your infections. A single dose following sexual intercourse has been shown to help prevent this type of infection.[29]
- Your doctor may also prescribe a single dose to be taken every day in a routine manner. Another option your doctor may consider is to provide a 3 day course of a prescription antibiotic for you to begin as soon as you notice the first symptoms. Follow the directions provided by your doctor. This will include directions on how to take the medication, and when to contact him or her if you develop symptoms.[30]
- Consider taking probiotics. Taking probiotics can help to restore a normal and healthy bacterial balance to your body. Some recent evidence suggests probiotics may be beneficial to people that suffer from chronic urinary tract problems.[31]
- Treat constipation. Constipation can contribute to bladder infections, especially in children. This is because retaining stool in the colon, which happens with constipation, can put pressure on the bladder and interfere with its normal functioning.[32]
- Increasing your fiber intake, especially of whole grains and vegetables, will help speed the passage of waste through your system.[33]
- Drinking plenty of water will help you keep hydrated and will also make it easier to pass stools.
- Regular exercise can also improve colon function.
EditKnowing When to Seek Medical Attention - See a doctor immediately if you develop certain symptoms. Some symptoms may be warning signs of a kidney infection, and include back pain, side pain, fever, chills, and nausea and vomiting.[34]
- Call a doctor immediately if you experience severe vomiting, diarrhea, a rash, or any signs of an allergic reaction to the antibiotic or other medications taken.
- Call 911 if you see swelling of the lips, tongue, or throat, or have any trouble breathing.
- Contact your pediatrician right away. If you think your child has a UTI, contact her pediatrician right away. These infections can be much more serious in young children than in adults.[35]
- Call your doctor if your symptoms come back or don't go away. Once you have finished the course of antibiotics, and your symptoms come back, let your doctor know as soon as possible. This can mean that the infection was not completely cleared, that the infection has started to spread, or that you may need a course of a different antibiotic.[36]
- You should also call your doctor if you have any problems taking your antibiotic.
- Pay attention to any change in symptoms. If you start having frequent and painful urination that lasts for several hours, additional pain or discomfort, or a sudden worsening of any of your bladder symptoms, contact your doctor as soon as you can.[37]
- If you have a vaginal discharge or sores in the genital area, contact your doctor. Sometimes, yeast infections and STIs can be confused with cystitis, and you may need further treatment.
- Watch for blood in your urine. Blood in your urine can mean that the infection has spread to your kidneys, or that you may have a kidney stone. Your doctor needs to know about blood in your urine as soon as possible.[38]
- Contact your doctor if you had cystitis in the past. If this is not your first case of cystitis, bladder infection, or urinary tract infection, your doctor will take that into consideration as treatment is started. In some cases, antibiotics can be prescribed for you to have available if you are more susceptible to this type of infection.[39]
- In addition, your doctor may want to determine possible triggers for you that are causing repeated infections. Your doctor can help by providing information on ways to avoid your triggers, and stop infections as soon as they begin, including the use of prescription antibiotics.[40]
- Tell your doctor about your symptoms if you are male. While it is possible for a male to get a bladder infection, or cystitis, sometimes the infection can be a warning sign of something more serious. Be sure your doctor knows about your cystitis.[41]
- Some people get relief from a heating pad placed on low and applied to their abdominal area.
- Finish your entire course or prescription of antibiotics, even if you start to feel better before they are all gone.
- If you are pregnant, diabetic, or have any serious medical condition, your doctor needs to know immediately if you develop signs and symptoms of cystitis.
- If you are post-menopausal, your doctor may consider different antibiotics, or run additional tests if you develop symptoms of a urinary tract infection.
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| How to Have Good Mental Health Posted: 23 Dec 2016 08:00 AM PST Most people understand the importance of having a healthy body. Many people, though, overlook the value of mental health. Having good mental health can make life more enjoyable. It can also promote better physical health and endurance.[1] You must take care of both your body and mind to be truly healthy. EditCoping with Stress - Exercise your body. When experiencing stress, your brain produces hormones that tell the body to prepare to respond to a threat. Serious stress can compromise your mental health and may cause physical symptoms, too.[2] One good way to manage stress is through exercise.
- Exercise and physical activity can bring relief to tense muscles.
- Exercise also causes the body to release endorphins. Endorphins are neurotransmitters that make you feel good and inhibit your body's stress response. They also help to improve your mood and help you feel calmer.
- Try different activities to find one you enjoy. Good activities are yoga, walking, dancing, and sports that help get your heart pumping.[3]
- When you are feeling stressed, it may be tempting to skip exercise because it is one more thing you have to do. However, the benefits will be clear in the long run.
- Eat well. Proper diet and eating habits can also help reduce stress. Specifically, keep the following tips in mind:[4]
- Limit your caffeine and alcohol. Too much of either of these substances can promote anxiety. More than one or two alcoholic beverages per day can make it harder to cope with stress.
- Make mealtimes a calm, relaxed experience. Don't rush your eating.
- Don't overeat. Avoid using food as a way to cope with stress.
- Some foods contain nutrients that help your body manage stress. Specifically, avocados, bananas, tea, whole grains, fatty fish, carrots, nuts, yogurt, and chocolate are all thought to help manage stress.[5]
- Get enough sleep. Sleep is a time for your body to repair and process the stress from the day. It is the time your brain has to unwind. It also allows your body to relax after using tense muscles throughout the day.
- Sleep acts as the reset button for your stress level. It helps you to avoid serious stress responses such as anxiety.[6]
- It is important that your get enough sleep and that the sleep you get is of good quality. For example, you don't want noises waking you up frequently during the night. To help reduce stress, get 6-8 hours of restful sleep each night.
- Practice mindful meditation. Mindful meditation is meditation that requires you to focus on the present moment. Practicing mindful meditation puts focus on simply being and not doing anything else in the moment.
- You can meditate for as little as 30 minutes per day. Even this amount produces beneficial changes in behavior and brain function. Mindfulness decreases emotional reactivity, anxiety, and depression.[7]
- Start by finding a quiet place where you will not be disturbed. Sit comfortably and pay attention to your thoughts. Let your thoughts pass through your mind, coming and going from your awareness.
- Focus all of your attention on the present moment, and pay close attention to your breathing. Take note of what you see, hear, and feel. Notice where in your body you are holding tension. Acknowledge any thoughts, worries or emotions that come up, and then let them go.
- If your mind starts to wander, or you start to dwell on worries, refocus your attention on your breathing.
EditBuilding Self-Esteem - Question your inner-critic. Feeling good about yourself is crucial to mental health. Worry and negative thoughts can bog you down and keep you from feeling your best. Self-doubt can be particularly distressing. The following exercises can help you quiet your inner critic and soothe your worries:[8]
- If you catch yourself worrying and or thinking negatively about yourself, ask yourself some questions. For example: "Is this thought kind to myself?" "Is this thought true?" "Would I say this to someone else?" The answers to these questions can often help reduce self-doubt.
- Change a negative thought to make it truer or kinder. For example, you might find yourself thinking: "I never get anything right." Try to make this more truthful by thinking instead: "Sometimes I don't get things right, but other times I do a really great job. It is ok that I can't do everything, and I am proud of what I can do."
- Focus on your strengths. In times of difficulty, focus on qualities that can help you get through life's challenges.
- For example, if you might find yourself thinking: "I don't like not knowing what is going to happen. What if something terrible happens?" In this case, you can remind yourself of your strengths. You might say to yourself: "I do not like not knowing what will happen, but I do know that I have overcome unforeseeable events in the past. I trust my ability to handle whatever comes my way."
- Acknowledging what you value about yourself will remind you of your worth, which is essential to mental wellness. Valuing your strengths can remind you of how capable and competent you are.[9]
- It is helpful to write down your thoughts about your strengths, or even start a journal. Here are some helpful prompts to get you started: What makes you feel strong? Is it something you do, or a certain environment? Describe what you feel in moments of strength. Confidence? Pride? List 5 qualities about yourself that are strengths. Which of these is the most important? Why?
- Practice self-affirmation. Self-affirmation is an exercise in which you remind yourself of your worth by saying or writing down things that you like or admire about yourself. Routinely acknowledging the attributes you love about yourself can give you a huge boost in self-esteem.
- Say what you like about yourself out loud in a mirror. Anytime you have a moment, you can do this short exercise. Doing it repeatedly will help build self-esteem.
- An example of an affirmation would be: "I love what a great friend I am, and I proud of how I treat my friends."
- Another example could be: "I love that my hair is curly because it is different. I'm glad I am embracing my hair today."
- Studies show that self-affirmation can also help relieve stress and promote creative thinking in stressful situations.[10]
EditManaging Negative Emotions - Take time for yourself. Coping with strong emotions can be hard, but dealing with them is a part of engaging in life. Being able to regulate your emotion and sooth your own pain is an essential part of mental wellness. Part of this is taking time every day to do things that make you feel good.[11]
- What makes you feel good will vary for each person. You probably already have activities that help you cope with emotion.
- Some great examples include talking with a friend, taking a walk, listening to music, or engaging in another soothing activity like a bubble bath.
- Practice self-awareness. Be mindful of your own emotional responses to outside events. Take time to think about your reactions to difficult situations.[12]
- Instead of reacting immediately to a negative event, try to remove yourself mentally for a moment to note your emotional response. Many people find it helpful, for example, to take a couple of deep breaths, or count to ten before reacting.
- Think about what you are feeling without judgment. Doing this allows you the space to react in a way that is not impulsive, but that is thoughtful.
- Being aware of your emotions is especially helpful in navigating communication and relationships.
- Keep a journal. Journaling can help you to organize your thoughts and feelings. This can increase your awareness of your own emotional reactions. It has both mental and physical benefits, such as boosting your immune system and relieving stress.[13] Here are some helpful journal prompts:
- How are my feelings connected to this event? How are they not connected?
- What do these feelings tell me about myself and my needs?
- Am I judging my emotional response? What assumptions am I making through my judgments?
- Try to write in your journal for at least 20 minutes each day.
EditMaintaining Healthy Relationships - Recognize the features of healthy relationships. Social support is important during difficult times. Friends, family, and coworkers can all offer emotional support and help with stressful life events. Social support also offers you a place to feel accepted and secure.[14] Look for these components in your relationships:
- Trust. Trust is essential to building a strong, healthy relationship. It allows for vulnerability through intimate disclosure of our truest selves.[15]
- Respect. Respect in relationships means that you accept the other person's opinions, needs, and boundaries. Respect also includes avoiding hurtful comments, name calling, and belittling.[16]
- Listening. Listening is one way to clearly communicate respect and caring to the other person. Practice active listening by allowing plenty of time for the other person to speak. Take note of what they are saying as well as how they are saying it. Look for others to do the same.[17]
- Freedom. Freedom in a relationship means that you allow the other person time for his or herself. You also allow them to foster other relationships in life. It means that you allow each other to express your needs without consequences.[18]
- Recognize the features of unhealthy relationships. Unfortunately, some relationships can be unhealthy or even abusive. Abuse in relationships is often about controlling the other person either physically or emotionally.[19] Here are some behaviors that might suggest the other person is abusive:[20]
- Purposefully embarrassing you
- Being overly critical
- Ignoring or excluding you
- Being moody and unpredictable often
- Controlling where you go and limiting who you can see
- Using phrases like "If you don't _____, I will_____."
- Using money to control you
- Checking your cell phone or email without your permission
- Being possessive
- Exhibiting temper or extreme jealousy
- Pressuring, using guilt, or forcing you to have sex
- Assess your relationships. Once you understand what makes for a healthy or unhealthy relationship, take some time to consider your social circle and the people in it. Think about which relationships are most supportive, and which might be abusive.
- If there are abusive relationships in your life, consider confronting the abusive individuals about their behavior. You may also need to consider removing those people from for support network, especially if they are not receptive to your concerns.[21] These people are damaging to your mental health.
- By the same token, you may want to spend more time with those individuals who are most supportive.
- Engage in healthy relationship behaviors. Maintaining positive relationships is not just about the behaviors of others. It is about your own behaviors as well. Here are some tips for maintaining healthy relationships:[22]
- Learn what each of you want as individuals as well as what each wants from the relationship.
- Express your needs and be receptive to the needs of others.
- Recognize that you will not find complete happiness through one relationship.
- Be open compromise and learn to negotiate outcomes you can both accept.
- Accept and love the differences between yourself and others.
- Practice empathy by trying to understand others' perceptions and points of view. When serious issues come up, try to negotiate with honesty and compassion.
- Use a journal to process emotions that are not pleasant such as sadness, emptiness, feelings of abandonment. This is good exercise before going to sleep.
- Make a habit of this thinking positively to stay motivated and inspired.
- If you have serious concerns about your mental health, seek the care of a licensed counselor or therapist. If you have thoughts of harming yourself or others, seek help immediately.
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| How to Increase Your Vertical Leap Posted: 23 Dec 2016 12:00 AM PST A strong vertical leap can help you excel in several sports, including basketball, gymnastics and volleyball. It will also help to improve your overall athleticism and flexibility. Increasing your vertical leap requires dedicated focus on it during training, as shown here. - Measure your current vertical leap. Stand near a tall wall or pole, and raise your hand as far as you can. Have a friend measure where your hand reaches up to (make a mark with chalk or a similar marking tool). Then, jump with that same hand raised, and have your friend try to measure where your fingertips hit the wall. (Your friend might need to stand on a stool, chair or small wall to do this; just be careful not to jump into him or her.) The distance between these two measures is your current vertical leap.
- As you improve, remeasure at intervals. Being able to track your progress will help you gain confidence in training and keep pushing for more.
- Jump rope. It might seem too obvious to be true, but jumping rope regularly will strengthen the muscles you need to execute a vertical leap. Jump on a hard surface with plenty of room over your head for the rope, and try to fit in 15 to 20 minutes per day.
- Don't "skip" rope, where you essentially jump with one foot in a sort of running-in-place motion. Instead, try to keep your ankles together as you jump with both feet at the same time.
- As you improve, jump faster. You might start out moving the rope slowly, taking a small hop between jumps to maintain your balance. When you're ready, move the rope more quickly and get rid of the balance hop.
- If you're not able to jump rope, try running up and down stairs. It's a comparable workout, and hits a lot of the same muscles.
- Do squats. A good squat should feel like it's working the entire lower half of your body, as well as stretching the core muscles around your back and abdomen. Here are some exercises to try, in order of intensity:
- Do a basic squat. Place your feet hip-width apart, and keep your heels flat on the ground. Slowly lower yourself as far as you can by simply bending your knees––keep your back erect and your neck straight. Lift back up to starting position. Start out with 3 sets of 10 squats.
- Add weights to your squat. Place your feet hip-width apart, and put a set of hand weights between them (start out with a 5 lb. weight. If it's too much, go down to a 3 or 4 lb. weight; if it seems too easy, ramp up to 7 or 8 lbs.) Squat down as you would for a basic squat, but pick up the weights at the bottom of your squat. As you lift yourself out of the squat, rise to a full standing position with your arms raised straight up toward the ceiling. As you squat back toward the floor, lower your arms so that you're back in starting position––in a full squat, with the weights between your feet and your arms bent. Start out with 3 sets of 5.
- Jump out of a squat. Place your feet hip-width apart, and squat as low as you can. Instead of rising back up slowly, though, jump from squatting position and try to turn 180 degrees. Come down from the jump in another squat––don't try to land standing straight up. Repeat, changing directions when you jump (for instance, turn to the right the first time, then turn to the left, and so on). Start with 3 sets of 5.
- Build up your calf muscles. There are a lot of exercises you can do to bulk up your calves, but here's a classic one:
- Stand on a curb or a step, so that the balls of your feet (underneath your toes) are on the step, but your heels are not.
- Slowly raise yourself a few inches (centimeters) by standing on your tip toes. All your weight should now be on the balls of your feet, and you should feel the pull in your calves.
- Slowly lower back down to starting position. Doing this exercise slowly is what makes it work––you won't get the same effect out of bouncing up and down quickly. If it helps, time yourself; for example, each raise and lower should take a total of 6 seconds. Count out the seconds as you go.
- Repeat the exercise as many times as you can. Twenty times is a good goal to start with.
- Start weight training (optional). Get access to a gym where you can do leg curls and lifts with commercial weight-lifting equipment. Set the weight as high as you can without injuring yourself, and aim for 4 or 5 reps. Repeat when you feel able.
- Note that high-weight, low-rep strength training is the best for building up central nervous system and focuses on hypertrophy (growth of muscles) less. If you want more muscle, train with moderate weights and moderate (around 6-12) reps.
- Use your arms for momentum. Start with your arms at your sides, bent at the elbow. As you jump, raise your arms above your head.
- Practice your jump. Every few days, try a few vertical leaps to track your progress. Don't focus on vertical leaps as your primary means of training, though; doing them over and over will result in slower progression than doing the exercises above. If you can, have a friend mark your jumps so you can track your progress.
- Visualize your jump. The jury's out on whether visualization can improve athletic performance, but it can't hurt to try. After you've worked out, while your muscles are still throbbing, close your eyes and picture your perfect vertical leap. Imagine yourself exploding up from the floor and hanging in the air at the height of your jump before coming back down.
- Do extensive research before buying any programs that claim to improve your vertical leap. Some of them are scams.
- Do not overlook your core. This is important because this is the area in which the majority of athletes rarely emphasize and are generally weak. This area has also been found to be linked to key success in sports, as well as in sprinting and jumping in general. For a stronger core, do some abdominal crunches every day.
- Nutrition is extremely important when it comes to improving your vertical jump. You need lots of protein and carbohydrates to load up your energy before your workout. This will ensure that your muscles are given ample time to absorb and recover before the next set of training.
- Always stretch before you work out. A good stretching routine should take at least 5 minutes.
- Try plyometric exercises. They allow you to transfer the strength you've gained (through weightlifting) to the floor by improving the neuromuscular junction between your brain and muscles. Some of the most popular exercises are ankle bounces, box jumps, jump rope, standing broad jumps, and squat jumps. These can all be found with quick online searches. For optimum gains, perform sets with no more than 75-100 reps. If the exercise is very difficult, you should only be doing between 10-20 reps.
- Failing to do a vital warm-up could result in muscle spasms.
- Visit online forums where people from across the world post in real-time and discuss their gains/experience.
- Don't overexert yourself. If you feel like an exercise is too much, stop immediately. Allow yourself to rest and recover from any injuries before you reassess your training methods.
- Be wary of information you find online. Do your research before you pay out or exercise and put strain on your joints and tendons. Check out independent review sites, and athlete generated info and feedback.
EditThings You'll Need - Measuring tape and notebook to record leap height
- Comfortable, flexible clothing
- Suitable shoes
- Skipping rope
- Water (stay hydrated while you work out)
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