Productivity, Health, Pharmacy, and Medicine

Correlation vs Causation: How Pharmacists Should Think

Wed, 29 Apr 2026 09:45:00 GMT

References:

Zaniletti I, Larson DR, Lewallen DG, Berry DJ, Maradit Kremers H. How to Distinguish Correlation from Causation in Orthopaedic Research. J Arthroplasty. 2022;38(4):634‑637. [pmc.ncbi.nlm.nih.gov]
Association of Health Care Journalists. Correlation vs. Causation. [healthjournalism.org]
Rush J, Ajami M, Look K, Margolis A. Statistics Review Part 10: Causality and Confounding. J Pharm Soc Wis. [jpswi.org]
Biostat Prime. Correlation vs Causation: Meaning, Differences & Examples. [biostatprime.com]
Koopmans E, Schiller C. Understanding Causation in Healthcare: An Introduction to Critical Realism. Qual Health Res. 2022;32(8–9):1207–1214. [pmc.ncbi.nlm.nih.gov]

Are Your Thoughts and Emotions Facts — or Suggestions From Your Brain?

Mon, 27 Apr 2026 10:00:00 GMT

References:

Very Big Brain. Somatic Memories: How Physical Sensations Trigger Past Memories and Emotions . 2023 Nov 26. [verybigbrain.com]
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Zimbardo P. The Misattribution of Arousal Study (Dutton & Aron) . 2026. [zimbardo.com]
Higgins L. Why You Feel Anxious After Drinking Coffee . TIME. 2025 Nov 11. [time.com]
Double KS. Metacognitive ability is associated with reduced emotion suppression . Scientific Reports. 2026 Jan 28. [nature.com]
Merkebu J et al. What is metacognitive reflection? Front Educ. 2023 Apr 5. [researchgate.net]
Meyers S et al. Cognitive Reappraisal is More Effective for Regulating Emotions than Moods . Affective Science. 2025 Jun 6. [link.springer.com]

Correlation vs Causation: The Most Dangerous Confusion in Health Science

Sat, 25 Apr 2026 10:45:00 GMT

References:

Association of Health Care Journalists. Correlation vs. causation . 2026. [healthjournalism.org]
Statology. Understanding Correlation and Causation . 2024 Sep 4. [statology.org]
Schünemann HJ, Hill S, Guyatt G, et al. The GRADE approach and Bradford Hill's criteria for causation . J Epidemiol Community Health. 2011;65(5):392–5. [jech.bmj.com]
Wikipedia. Bradford Hill criteria . 2026. [en.wikipedia.org]
Parra CO, Bertizzolo L, Schroter S, et al. Consistency of causal claims in observational studies: a review of papers published in a general medical journal . BMJ Open. 2021;11(5):e043339. [bmjopen.bmj.com]
Rueegg CS, Stenehjem JS, Egger M, et al. Challenges in assessing the sunscreen-melanoma association . Int J Cancer. 2019;144(11):2651–68. [pmc.ncbi.nlm.nih.gov]
Dahabreh IJ, Bibbins-Domingo K. Causal inference about the effects of interventions from observational studies in medical journals . JAMA. 2024;331(21). Would you like this adapted into HTML, a YouTube script, or a short social-media series? [jamanetwork.com]

How to Interpret Medical Research Like a Pharmacist

Thu, 23 Apr 2026 10:00:00 GMT

A Practical Guide for the Public.

Why Your Emotions Are Really Just Your Brain’s Best Guess (And How to Outsmart Them)

Tue, 21 Apr 2026 09:30:00 GMT

References:

Very Big Brain. Somatic Memories: How Physical Sensations Trigger Past Memories and Emotions . 2023 Nov 26. [verybigbrain.com]
Misattribution of arousal. Wikipedia . 2026. [en.wikipedia.org]
Zimbardo P. The Misattribution of Arousal Study (Dutton & Aron) . 2026. [zimbardo.com]
Higgins L. Why You Feel Anxious After Drinking Coffee . TIME. 2025 Nov 11. [time.com]
Double KS. Metacognitive ability is associated with reduced emotion suppression . Scientific Reports. 2026 Jan 28. [nature.com]
Merkebu J et al. What is metacognitive reflection? Front Educ. 2023 Apr 5. [researchgate.net]
Meyers S et al. Cognitive Reappraisal is More Effective for Regulating Emotions than Moods . Affective Science. 2025 Jun 6. [link.springer.com]

When Reels Hijack Your Neurochemistry: What Happens Inside Your Brain at the Molecular Level

Sun, 19 Apr 2026 10:00:00 GMT

References:

Biology Insights. The Mesolimbic System: The Brain’s Reward Pathway . 2025. [biologyinsights.com]
NetPsychology. Dopamine & Social Media: How Platforms Hack Your Brain . 2025. [netpsychology.org]
Sharma Y, Pothen S. Social Media and the Dopamine System: A Behavioral Neuroscience Perspective on Reward, Attention, and Addiction . International Journal of Innovative Research in Technology. 2025 Oct 8. [ijirt.org]
Yan T, Su C, Xue W, Hu Y, Zhou H. Mobile phone short video use negatively impacts attention functions: an EEG study . Front Hum Neurosci. 2024 Jun 26;18. [frontiersin.org]
Yang A. Is brain rot real? Researchers warn of emerging risks tied to short‑form video . NBC News. 2025 Dec 3. [nbcnews.com]
Arouch S, Edgcumbe D, Pezaro S, da Silva K. The Impact of Short-Form Video Use on Cognitive and Mental Health Outcomes: A Systematic Review . medRxiv. 2025 Aug 27. [medrxiv.org]
Shanmugasundaram M, Tamilarasu A. The impact of digital technology, social media, and artificial intelligence on cognitive functions: a review . Front Cognit. 2023 Nov 23;2. [frontiersin.org]

How Reels Hijack Your Emotions

Fri, 17 Apr 2026 09:45:00 GMT

References:

Nguyen L, Dolan E, Griffiths MD. Feeds, feelings, and focus: A systematic review and meta‑analysis of short‑form video use and cognitive and mental health outcomes. Psychol Bull . 2025;151(6):732‑765.
Yan T, Su C, Xue W, Hu Y, Zhou H. Mobile phone short‑video use negatively impacts attention functions: An EEG study. Front Hum Neurosci . 2024;18:1383913.
Arouch S, Edgcumbe D, Pezaro S, da Silva K. The impact of short‑form video use on cognitive and mental health outcomes: A systematic review. medRxiv . 2025. doi:10.1101/2025.08.27.25334540.
Monaa AEF, Roshith V, Peter R, Roy P, Hassane A, Devika M, et al. Short‑video addiction and its impact on cognitive functioning in adolescents and youth: A systematic review. Int J Adolesc Youth . 2026;31(1):2623337.
Behera N, Khuntia S, Pandey K, Shankar S. Impact of social media use on physical, mental, social, and emotional health, sleep quality, body image, and mood: A systematic literature review. Int J Behav Med . 2025;32:1‑24.
Demetriou M, Anagnostopoulou V, Markatis V, Peyioti M, Argitis P. The impact of social media on adolescent body image: A comprehensive review. Eur Psychiatry . 2025;68(S1):e1025.
Xie J, Xu X, Zhang Y, Tan Y, Wu D, Shi M, et al. The effect of short‑form video addiction on undergraduates’ academic procrastination: A moderated mediation model. Front Psychol . 2023;14:1298361.
Mao M, Liao F. Undergraduates’ short‑form video addiction and learning burnout: The mediating role of anxiety symptoms. Sci Rep . 2025;15:24191.
Pop LM, Iorga M, Iurcov R. Body‑esteem, self‑esteem, and loneliness among social media young users. Int J Environ Res Public Health . 2022;19(9):5064.
Schultz W. Dopamine reward prediction error coding. Dialogues Clin Neurosci . 2016;18(1):23‑32.
Volkow ND, Koob GF, McLellan AT. Neurobiologic advances from the brain disease model of addiction. N Engl J Med . 2016;374(4):363‑371.
McEwen BS. Protective and damaging effects of stress mediators: Central role of the brain. Physiol Rev . 2007;87(3):873‑904.

Resisting Temptation: What Science Teaches Us About Self‑Control Across Lifestyles and Professions

Fri, 17 Apr 2026 09:30:00 GMT

References:

Henden E, Altehenger H. The hidden values of resisting temptation: Effort, meaning, and self-knowledge. Ethical Theory Moral Pract. 2025 Apr 28. [link.springer.com]
Henden E, Altehenger H. The hidden values of resisting temptation: Effort, meaning, and self-knowledge. Umeå University; 2025. FULLTEXT01.pdf. [umu.diva-portal.org]
Wargo E. Resisting Temptation. Association for Psychological Science; 2011. [psychologi...cience.org]
Baumeister R, Vohs K, et al. Is Willpower a Limited Resource? American Psychological Association summary document; 1998–2007 research. [apa.org]
Burkley E, et al. Lead Us Not into Temptation: The Seven Deadly Sins as a Taxonomy of Temptations. Discussed in Psychology Today; 2018. [psychologytoday.com]
Resisting Temptation: Strengthening Self-Control. TheSelfHelpLibrary.com; 2023 Nov 23. [theselfhel...ibrary.com]

Part 10 — Bringing It All Together: Conclusions, Prevention, Recovery, and the Bigger Social Picture

Wed, 15 Apr 2026 10:30:00 GMT

References:

Darcq E, Kieffer BL. Neuroscience and addiction research: current advances and perspectives. J Neural Transm. 2024;131:405–408. 1
Unterrainer HF. Addiction, attachment, and the brain. Front Hum Neurosci. 2025;19. 3
Sinha R. Stress and substance use disorders. J Clin Invest. 2024;134(16). 4
Chrétien S et al. Emotion Regulation in Addictive Disorders Treatment. J Gambl Stud. 2025;41. 7
Ekhtiari H et al. Neuroimaging biomarkers in addiction. medRxiv. 2024. 8
Lomas C. Neurobiology, psychotherapeutic interventions, and emerging therapies. 2024. 11
Valley Spring Recovery. Stages of Addiction. 2025. 6
Psychology Today. Top 2025 Addiction Research Articles. 2025.
Sardari M et al. Neuronal biomarkers and sex differences in addiction. 2024.
Westlake Consultation Center. Innovations in Addiction Treatment 2025. 12

Part 9 — The Future of Addiction Science: Where Research Is Heading Next

Mon, 13 Apr 2026 10:00:00 GMT

References:

Darcq E, Kieffer BL. Neuroscience and addiction research: current advances and perspectives. J Neural Transm. 2024;131:405–408. 6
Lomas C. Neurobiology, psychotherapeutic interventions, and emerging therapies in addiction: a systematic review. J Addict Dis. 2024. 3
Ekhtiari H, et al. Neuroimaging biomarkers in addiction. medRxiv. 2024. 1
Unterrainer HF. Addiction, attachment, and the brain. Front Hum Neurosci. 2025. 4
Psychology Today. Top 2025 Addiction Research Articles. 2025. 9
Sardari M, et al. Neuronal biomarkers as therapeutic targets; sex differences. Prog NeuroPsychopharmacol Biol Psychiatry. 2024. 2
Aspira CE. Latest Trends in Addiction Treatment and Recovery 2025. 2025. 5
Westlake Consultation Center. Innovations in Addiction Treatment 2025. 2025. 8

Part 8 - Breaking the Cycle : Evidence-Based Treatments and Emerging Therapies

Sat, 11 Apr 2026 10:00:02 GMT

References:

Lomas C. Neurobiology, psychotherapeutic interventions, and emerging therapies in addiction: a systematic review. J Addict Dis. 2024. 1
Victor C. Emerging Trends in Behavioral and Pharmacological Interventions for Addiction. J Addict Res Ther. 2024;15:11. 3
EMDRIA. Neurobiology, psychotherapeutic interventions, and emerging therapies in addiction: A systematic review. 2024. 5
Chrétien S, Giroux I, et al. Emotional Regulation in Addictive Disorders Treatment: A Systematic Review. J Gambl Stud. 2025;41:353–448. 2
Westlake Consultation Center. Innovations in Addiction Treatment: 2025. 2025. 4
Aspira Continuing Education. Latest Trends in Addiction Treatment and Recovery 2025. 2025. 6

Part 7 — The Stages of Addiction: From First Use to Dependence

Wed, 08 Apr 2026 21:00:00 GMT

References:

Walid R. The Impact of Addiction on the Brain’s Reward Circuitry and Stages of Progression. 2025. 1
Darcq E, Kieffer BL. Neuroscience and addiction research: current advances and perspectives. J Neural Transm. 2024;131:405–408. 3
FerrerPérez C, MontagudRomero S, BlancoGandía MC. Neurobiological Theories of Addiction. Psychoactives. 2024;3(1):35–47. 5
Asana Recovery. Understanding the Four Phases of Addiction. 2024. 2
Valley Spring Recovery Center. Stages of the Addiction Cycle. 2025. 4

Part 6 — Psychological Drivers of Addiction: Stress, Emotion, and Trauma

Mon, 06 Apr 2026 21:00:00 GMT

References:

Unterrainer HF. Addiction, attachment, and the brain: a focused review of empirical findings. Front Hum Neurosci. 2025;19. 1
Sinha R. Stress and substance use disorders: risk, relapse, and treatment outcomes. J Clin Invest. 2024;134(16). 2
Chrétien S, Giroux I, Smith I, et al. Emotional Regulation in Substance-Related and Addictive Disorders Treatment: A Systematic Review. J Gambl Stud. 2025;41:353–448. 3
Hand LJ, Paterson LM, Lingford-Hughes AR. Emotional dysregulation as a driver of relapse. Transl Psychiatry. 2024;14:467. 4
Bowen AM, Calder R, Neale J, et al. Emotion Regulation in the Association Between PTSD and Substance Use: A Systematic Review. Trauma Violence Abuse. 2024;27(1):3–21. 5
Abdelkader Husiny TM. A Scoping Review of Factors Contributing to Relapse in Substance Use Disorders. Modern Journal of Health and Applied Sciences. 2025;2(1). 6

Part 5 - Why We Relapse: The Hidden Biological Memory of Addiction

Sun, 05 Apr 2026 08:30:00 GMT

References:

Biological Psychiatry Study. HDAC5 limits expression of Scn4b and regulates drug memory formation and relapse. ScienceDaily. 2025. 1
Fang Y, Sun Y, Liu Y, et al. Neurobiological mechanisms and clinical treatment of addiction. Psychoradiology. 2022;2(4):180189. 2
Palombo P. Neurobiology of Substance Use Disorders. Springer; 2025. 3

Part 4- The Major Neurobiological Theories of Addiction

Fri, 03 Apr 2026 09:00:00 GMT

References:

FerrerPérez C, MontagudRomero S, BlancoGandía MC. Neurobiological Theories of Addiction: A Comprehensive Review. Psychoactives. 2024;3(1):3547. 1
Su H, Ye T, Cao S, Hu C. Understanding the shift to compulsion in addiction: insights from personality traits, social factors, and neurobiology. Front Psychol. 2024;15. 5
Robinson TE, Berridge KC. The IncentiveSensitization Theory of Addiction 30 Years On. Annu Rev Psychol. 2025. 3
Palombo P. Neurobiology of Substance Use Disorders. In: Neuropsychology and Substance Use Disorders. Springer; 2025. 2
Fang Y, Sun Y, Liu Y, et al. Neurobiological mechanisms and related clinical treatment of addiction: a review. Psychoradiology. 2022;2(4):180189. 6
Robinson TE, Berridge KC. The IncentiveSensitization Theory of Addiction 30 years on. CLBB NeuroLaw Library. 2024. 4

Part 3 - From Habits to Compulsions : How Repetition Turns into Addiction

Wed, 01 Apr 2026 10:00:01 GMT

References:

Karimpourvazifehkhorani A, Hekmati I. Habit loop in addictive behaviors formation among adolescents: The mediating role of impulsivity. Curr Psychol. 2025;44:4313–4325.
Simón Márquez MM, Fernández Gea S, Molero Jurado MM, et al. Addictions and risk behaviors in adolescence: A systematic review. Front Psychol. 2025;16.
Legends Recovery. The Science Behind Habit Formation and Breaking Addictive Patterns. 2025.
Buabang EK, Donegan KR, Rafei P, Gillan CM. Leveraging cognitive neuroscience for making and breaking real-world habits. Trends Cogn Sci. 2025;29(1):41–59.
Aguilar-Yamuza B, Trenados Y, Herruzo C, et al. A systematic review of treatment for impulsivity and compulsivity. Front Psychiatry. 2024;15.
Science News Today. Why Habits Stick: The Hidden Psychology of Habit Formation. 2025.

Part 2 - Why the Brain Gets Hooked: Reward, Dopamine & The Hidden Mechanics of Habit and Craving

Mon, 30 Mar 2026 09:30:00 GMT

References:

Peng Z, Jia Q, Mao J, et al. Neurotransmitters crosstalk and regulation in the reward circuit of subjects with behavioral addiction . Front Psychiatry. 2024;15. 2
Walid R. The Impact of Addiction on the Brain’s Reward Circuitry, And How This Affects the Motivation and Decision-Making Processes . 2025. 3
Parra-Abarca J, Palacios-Pérez HB, Baldivia-Noyola P, et al. The relation between the dopaminergic system, drug addiction, and brain structures related to reward behaviors and decision-making . Rev Mex Neurocienc. 2025. 4
Penn LPS Online. Neuroscience and addiction: Unraveling the brain's reward system . 2025. 1
Cold Spring Harbor Laboratory. Hijacking the Brain’s Reward System: The Neuroscience Behind Addiction . 2025.

🔬 What Is Addiction? A Modern Scientific Definition (2026 Update)

Sat, 28 Mar 2026 09:45:00 GMT

References:

Aggarwal D, Naik J, Lindquist DH. Biphasic Model of Addiction: Neurobehavioral Adaptations . Curr Behav Neurosci Rep. 2025;12:25. 1
Blithikioti C, Fried EI, Albanese E, Field M, Cristea IA. Reevaluating the brain disease model of addiction . Lancet Psychiatry. 2025;12(6):469–474. 2
Blithikioti C, Fried EI, Albanese E, Field M, Cristea IA. Reevaluating the BrainDisease Model of Addiction (Accepted Version). University of Sheffield; 2025.
Unterrainer HF. Addiction, attachment, and the brain: a focused review of empirical findings and future directions . Front Hum Neurosci. 2025;19. 3
Vaswani M. Neurobiology of Addiction . Addiction Behavioral Conference 2025. Magnus Group.

Addictions, How Do We Develop Them? Introducing a 10‑Part Scientific Series

Thu, 26 Mar 2026 10:00:00 GMT

What Your Body Is Trying to Tell You: Understanding Physical Sensations in CBT

Tue, 24 Mar 2026 10:00:00 GMT

References:

University of Washington. Interoceptive Exposure: Treating Fear of Bodily Sensations. 2022. Available from: https://depts.washington.edu/uwhatc/wp-content/uploads/2022/07/Interoceptive-Exposure.pdf [theanxiety...eattle.com]

Sutton J. Your Ultimate Interoceptive Exposure Therapy Guide. PositivePsychology.com. 2025. Available from: https://positivepsychology.com/interoceptive-exposure/ [therapistaid.com]

Psychology Tools. Interoceptive Exposure Resource. Available from: https://www.psychologytools.com/resource/interoceptive-exposure [creativeps...ymarin.com]

CBT4Panic. Overcome Fear of Physical Sensations. Available from: https://cbt4panic.org/overcome-fear-of-physical-sensations/ [link.springer.com]

Choosing Therapy. Risser M. What Is Interoceptive Exposure Therapy & How Does it Work? 2023. Available from: https://www.choosingtherapy.com/interoceptive-exposure/ [jimmywilliamscbt.com]

CBT SoCal. Hsia M. Breaking the Link: Interoceptive Exposure for Panic. Available from: https://cbtsocal.com/interoceptive-exposure-for-panic/ [avidcounseling.org]

How Avoidance Quietly Fuels Anxiety and Low Mood - And What To Do Instead

Sun, 22 Mar 2026 09:15:00 GMT

References:

Weiss JS. How Therapy Breaks the Avoidance Cycle: Evidence‑Based Approaches That Work. 2025. Available from: https://www.theanxietydocseattle.com/how-therapy-breaks-the-avoidance-cycle-2/ [theanxiety...eattle.com]
Therapist Aid. Cycle of Avoidance: The Anxiety Trap. Available from: https://www.therapistaid.com/therapy-worksheet/cycle-of-anxiety [therapistaid.com]
Kamp S. The Avoidance Trap. 2025. Available from: https://creativepsychotherapymarin.com/blog/the-avoidance-trap [creativeps...ymarin.com]
Eustis EH, Cardona N, Nauphal M, et al. Experiential Avoidance as a Mechanism of Change Across Cognitive‑Behavioral Therapy in Heterogeneous Anxiety Disorders. Cognitive Therapy and Research. 2020;44:275–286. Available from: https://link.springer.com/article/10.1007/s10608-019-10063-6 [link.springer.com]
Avid Counseling. Behavioral Activation for Anxiety: Breaking the Avoidance Pattern. Available from: https://www.avidcounseling.org/behavioral-activation-for-anxiety-breaking-the-avoidance-pattern/ [avidcounseling.org]

Spotting Negative Automatic Thoughts: A Beginner’s Guide

Fri, 20 Mar 2026 10:00:00 GMT

References:

How to Break the Vicious Cycle: Practical CBT Techniques You Can Use Today

Wed, 18 Mar 2026 09:30:00 GMT

References:

https://www.nice.org.uk/guidance/ng222 [nice.org.uk]
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Cuijpers P, Harrer M, Miguel C, Ciharova M, Karyotaki E. Five decades of research on psychological treatments of depression: a historical and meta‑analytic overview. American Psychologist . 2023 Nov 16 [advance online]. Available from: https://www.doctortic.net/CBCN2025/Cuijpers2023.pdf [doctortic.net]
Papola D, Miguel C, Mazzaglia M, et al. Psychotherapies for generalized anxiety disorder in adults: systematic review and network meta‑analysis. JAMA Psychiatry . 2023;81(3). Available from: https://jamanetwork.com/journals/jamapsychiatry/fullarticle/2810866 [jamanetwork.com]
Zhang WW, Du Y, Yang X, et al. Comparative efficacy of face‑to‑face and internet‑based CBT for GAD: meta‑analysis of RCTs. Front Psychiatry . 2022;13:832167. Available from: https://www.frontiersin.org/journals/psychiatry/articles/10.3389/fpsyt.2022.832167/full [frontiersin.org]
Cuijpers P, Karyotaki E, Harrer M, Stikkelbroek Y. Individual behavioral activation in the treatment of depression: a meta‑analysis. Psychother Res . 2023;33(7):886–897. Available from: https://www.tandfonline.com/doi/pdf/10.1080/10503307.2023.2197630 [tandfonline.com]
Ciharova M, Furukawa TA, Efthimiou O, et al. Cognitive restructuring, behavioral activation and CBT for adult depression: a network meta‑analysis. J Consult Clin Psychol . 2021;89(6):563–574. Available from: https://psycnet.apa.org/fulltext/2021-62983-007.pdf [psycnet.apa.org]
Fincham GW, Strauss C, Montero‑Marin J, Cavanagh K. Effect of breathwork on stress and mental health: meta‑analysis of RCTs. Sci Rep . 2023;13:432. Available from: https://www.nature.com/articles/s41598-022-27247-y.pdf [nature.com]
Muhammad Khir S, Wan Mohd Yunus WMA, Mahmud N, et al. Efficacy of progressive muscle relaxation in adults for stress, anxiety, and depression: a systematic review. Psychol Res Behav Manag . 2024;17:345–365. Available from: https://www.dovepress.com/efficacy-of-progressive-muscle-relaxation-in-adults-for-stress-anxiety-peer-reviewed-fulltext-article-PRBM [dovepress.com]
Craske MG, Treanor M, Zbozinek TD, Vervliet B. Optimizing exposure therapy with an inhibitory retrieval approach and the OptEx Nexus. Behav Res Ther . 2022. Available from: https://authors.library.caltech.edu/records/npp85-fp440 [authors.li...altech.edu]
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Stenzel KL, Keller J, Kirchner L, Rief W, Berg M. Efficacy of CBT in treating repetitive negative thinking, rumination, and worry – a transdiagnostic meta‑analysis. Psychol Med . 2025;55:e31. Available from: https://www.cambridge.org/core/journals/psychological-medicine/article/efficacy-of-cognitive-behavioral-therapy-in-treating-repetitive-negative-thinking-rumination-and-worry-a-transdiagnostic-metaanalysis/64501ADD80C860C7E253F625BB7D115F [cambridge.org]
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How Using this CBT Method Helps Us Understand the Root Cause of Low Mood

Mon, 16 Mar 2026 09:00:00 GMT

References:

Think CBT. How to Use the Crosssectional CBT Model . 2026. Available from: https://thinkcbt.com 1
University of Toledo Counseling Center. CBT Model . 2024. Available from: https://www.utoledo.edu/studentaffairs/counseling/getting-unstuck/CBT-model.html 2
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Rewiring Your Mental Operating System using CBT

Sun, 15 Mar 2026 19:22:25 GMT

References:

Fordham B, Sugavanam T, Edwards K, et al. The evidence for cognitive behavioural therapy in any condition, population or context: a meta-review of systematic reviews and panoramic meta-analysis. Psychological Medicine . 2021;51(1):2129. 5
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CognIQ Educational Team, Jouve X. Cognitive-Behavioral Therapy: Principles, Techniques & Evidence. CognIQ . 2026. 6
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Fentanyl: A Road Trip Through the Human Body

Sun, 08 Mar 2026 10:15:00 GMT

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Aspirin’s Story: From Willow Bark to “Hit‑and‑Run” COX‑1—A Molecule’s Journey From Symptom to Excretion

Sun, 08 Mar 2026 02:25:44 GMT

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Buprenorphine: A Simple, Step‑by‑Step Journey Through the Body

Sat, 07 Mar 2026 15:30:12 GMT

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Tramadol: From Its Origins to Its Final Exit — A Complete Journey Through the Body

Sat, 07 Mar 2026 01:48:27 GMT

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Declutter Your Mind: Book Review

Thu, 05 Mar 2026 18:36:52 GMT

A thoughtful reflection on Declutter Your Mind, exploring mental clutter, awareness, negative thinking patterns, mindfulness, and practical habits for mental clarity.

The Influence of Stress Mindset on Psychological and Physiological Outcomes: A Narrative Review of Recent Evidence (2023–2025)

Fri, 27 Feb 2026 07:30:00 GMT

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🌟 How Your Thoughts About Stress Can Change Everything

Tue, 24 Feb 2026 16:29:59 GMT

References:

Qiang S, Wu J, Zheng D, et al. The effect of stress mindset on psychological pain: the chain mediating roles of cognitive reappraisal and self-identity. Front Psychol. 2025;16. 1
Bosshard M, Gomez P. Effectiveness of stress arousal reappraisal and stressisenhancing mindset interventions on task performance outcomes: a meta-analysis. Sci Rep. 2024. 2
Zhao S, Chen P, Jin L, et al. Unlocking Emotional Well-Being: Evaluation of a Stress Mindset Intervention With a Metacognitive Approach. Emotion. 2025;25(5):1169–1184. 4
Meyer HH, Stutts LA. The Effect of Mindset Interventions on Stress and Academic Motivation in College Students. Innov High Educ. 2024;49:783–798. 7
Crum AJ, Santoro E, Handley-Miner I, et al. Evaluation of the “Rethink Stress” Mindset Intervention: A Metacognitive Approach to Changing Mindsets. J Exp Psychol Gen. 2023. 3
Laferton JAC, Fischer S, Ebert DD, et al. The Effects of Stress Beliefs on Daily Affective Stress Responses. Ann Behav Med. 2020;54(4):258–267. 5
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The Science of Staying Hungry: Ramadan's Hidden Health Benefits Explained

Sat, 14 Feb 2026 10:30:00 GMT

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Stop Blaming People, Start Fixing Systems: Human Error vs. System Error in Clinical Research

Fri, 13 Feb 2026 10:15:00 GMT

A practical guide to shifting from blaming “human error” to applying ICH GCP E6(R3) system‑level quality, Quality by Design, and risk‑based oversight to prevent repeat deviations in clinical trials.

Understanding Root Cause Analysis: The 5 Whys and Fishbone method

Tue, 10 Feb 2026 11:00:00 GMT

Learn 5 Whys and Fishbone (Ishikawa) for Root Cause Analysis in clinical research, with practical examples and an interactive quiz—no fluff, just clarity.

Understanding CAPA in Clinical Trials: A Practical Guide for CRAs

Mon, 09 Feb 2026 12:00:01 GMT

A clear, practical guide to CAPA for Clinical Research Associates—covering corrective and preventive actions, real‑world scenarios, and an interactive quiz to reinforce learning.

30 Minutes That Can Change Your Life: The Science Behind a Morning Walk

Thu, 05 Feb 2026 10:15:00 GMT

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The 5 AM Club Review— What I Learned, What I Kept, and What I’d Do Differently

Wed, 04 Feb 2026 09:00:00 GMT

The Wink You Can't Control: Why Your Eyelid Won't Stop Twitching

Tue, 03 Feb 2026 10:00:00 GMT

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Sleep: The Secret Performance Drug You're Probably Not Using Enough

Sun, 01 Feb 2026 08:00:00 GMT

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Put the Screens to Bed Before You Do: Why the Last 30-60 Minutes Matter (And What to Do Instead)

Fri, 30 Jan 2026 19:54:31 GMT

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The Science of Habit Tracking: How Tiny Daily Actions Transform Your Health, Performance, and Life

Thu, 29 Jan 2026 05:53:09 GMT

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Kong Y, Yu B, Guan G, Wang Y, He H. Effects of sleep deprivation on sports performance and perceived exertion in athletes and non-athletes: a systematic review and meta-analysis. Front Physiol . 2025;16:1544286. Available from: https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2025.1544286/full
Tadros M, Newby JM, Li S, Werner‑Seidler A. Psychological treatments to improve sleep quality in university students: systematic review and meta-analysis. PLoS One . 2025;20(2):e0317125. Available from: https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0317125
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GCP R2 vs. GCP R3: What Really Changed — and Why CRAs Are the Heroes of the Transition

Fri, 16 Jan 2026 14:12:15 GMT

Reference:

ACRP. “ICH E6(R2) to ICH E6(R3) Comparison.” (Jan 28, 2025) — terminology & essential records: PDF
Clinical Trials Toolkit. “Summary of Key Changes in ICH E6(R3).” (Mar 25, 2025) — proportionality, QbD, safety reporting: Article
PharmaEduCenter. “Key changes between ICH GCP E6 R3 and E6 R2.” (Aug 10, 2025) — structure & glossary: Blog
CITI Program. “Navigating the Transition from ICH E6(R2) to ICH E6(R3).” (Mar 12, 2025) — consent & site practices: Blog
IntuitionLabs. “ICH E6 (R3) Explained.” (Updated Jan 13, 2026) — rationale, data governance: Deep dive

How Clinical Research Associates Can Stay Compliant With HIPAA & HITECH

Fri, 16 Jan 2026 13:31:36 GMT

The Power of Essentialism: Simplify Your Life and Focus on What Truly Matters

Sat, 06 Dec 2025 22:05:57 GMT

References:

American Psychological Association. Multitasking: Switching costs. 2017 [accessed 2025 Dec 06]. Available from: https://www.apa.org/topics/research/multitasking [apa.org]
Schneider DW. Phasic alertness and residual switch costs in task switching. J Exp Psychol Hum Percept Perform. 2017;43(2):317‑327. doi:10.1037/xhp0000318 [web.ics.purdue.edu]
Kong F, Meng S, Deng H, Wang M, Sun X. Cognitive control in adolescents and young adults with media multitasking experience: a three‑level meta‑analysis. Educ Psychol Rev. 2023;35:22. doi:10.1007/s10648-023-09746-0 [link.springer.com]
Kirca A, Malouf JM, Meynadier J. The effect of expressed gratitude interventions on psychological wellbeing: a meta‑analysis of randomised controlled studies. Int J Appl Posit Psychol. 2023;8:63‑86. doi:10.1007/s41042-023-00086-6 [link.springer.com]
Diniz G, Korkes L, Tristão LS, Pelegrini R, Bellodi PL, Bernardo WM. The effects of gratitude interventions: a systematic review and meta‑analysis. Einstein (São Paulo). 2023;21:eRW0371. doi:10.31744/einstein_journal/2023RW0371 [pdfs.seman…cholar.org]
Hook JN, Hodge AS, Zhang N, Van Tongeren DR, Davis DE. Minimalism, voluntary simplicity, and well‑being: a systematic review of the empirical literature. J Posit Psychol. 2023;18(1):130‑141. doi:10.1080/17439760.2021.1991450 [ingentaconnect.com]
Jin Q, Yang N, Dai J, Zhao Y, Zhang X, Yin J, Yan Y. Association of sleep duration with all‑cause and cardiovascular mortality: a prospective cohort study. Front Public Health. 2022;10:880276. doi:10.3389/fpubh.2022.880276 [frontiersin.org]

How to Strategically Boost Your VO2 Max and Unlock Your Running Potential

Sat, 06 Dec 2025 19:11:37 GMT

References:

Bassett DR Jr, Howley ET. Maximal oxygen uptake: “classical” versus “contemporary” viewpoints. Med Sci Sports Exerc. 1997;29(5):591–603. doi:10.1097/00005768-199705000-00002. [europepmc.org]
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Midgley AW, McNaughton LR, Wilkinson M. Is there an optimal training intensity for enhancing the maximal oxygen uptake of distance runners? Empirical research findings, current opinions, physiological rationale and practical recommendations. Sports Med. 2006;36(2):117–132. doi:10.2165/00007256-200636020-00003. [link.springer.com]

Cognitive Dissonance and Its Impact on Everyday Decision Making

Wed, 03 Dec 2025 22:00:00 GMT

References:

Festinger L. A Theory of Cognitive Dissonance. Stanford, CA: Stanford University Press; 1957.
Harmon-Jones E, Harmon-Jones C. Cognitive dissonance theory: Current research and future directions. In: Vohs KD, Finkel EJ, editors. Advanced Social Psychology: The State of the Science. New York: Oxford University Press; 2017. p. 201–239.
Festinger L, Carlsmith JM. Cognitive consequences of forced compliance. J Abnorm Soc Psychol. 1959;58(2):203–210. doi:10.1037/h0041593.
Van Veen V, Krug MK, Schooler JW, Carter CS. Neural activity predicts attitude change in cognitive dissonance. Nat Neurosci. 2009;12(11):1469–1474. doi:10.1038/nn.2413.
Izuma K, Matsumoto M, Murayama K, Samejima K, Sadato N, Matsumoto K. Neural correlates of cognitive dissonance and choice-induced preference change. Proc Natl Acad Sci U S A. 2010;107(51):22014–22019. doi:10.1073/pnas.1011879108.

THE WILLPOWER MYTH: How to Stop Impulse Using the 3-Second Brain Pause

Wed, 03 Dec 2025 07:00:06 GMT

References:

Lewis D. Impulse: Why We Do What We Do Without Knowing Why We Do It. Cambridge, MA: Harvard University Press; 2013. ISBN: 9780674725492.
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Vadillo MA, Gold N, Osman M. The bitter truth about sugar and willpower: The limited evidential value of the glucose model of ego depletion. Psychol Sci. 2016;27(9):1207–1214. doi:10.1177/0956797616654911.
Mattar MG, Daw ND. Prioritized memory access explains planning and hippocampal replay. Nat Neurosci. 2018;21(11):1609–1617. doi:10.1038/s41593-018-0232-z.
Jensen KT, Hennequin G, Mattar MG. A recurrent network model of planning explains hippocampal replay and human behavior. Nat Neurosci. 2024;27(6):1032–1045. doi:10.1038/s41593-024-01675-7

Advances in Antihypertensive Therapy: Mechanisms and Evidence-Based Insights

Sun, 16 Nov 2025 17:11:22 GMT

References:

- Yu D et al. Comparative efficacy of antihypertensive drug classes for stroke prevention: A network meta-analysis. PLOS One. 2025.
- Peng X et al. Impact of antihypertensive drug classes on cardiovascular outcomes: Insights from the STEP study. BMC Medicine. 2025.
- Singh A et al. Comparative efficacy and safety of ACE inhibitors, ARBs, and CCBs in CKD patients. Cureus. 2025.

Branched-Chain Amino Acids (BCAAs): Evidence-Based Insights for Muscle Recovery and Performance

Sat, 15 Nov 2025 21:41:00 GMT

References:

Norton, L. E., & Layman, D. K. (2006). The Journal of Nutrition , 136(2), 533S–537S.
Salem, A., et al. (2024). Sports Medicine – Open , 10:42.
Xu, M., et al. (2025). Nutrients , 17(8), 1335.
Meng, K. (2025). American Journal of Men’s Health .
van Dijk, A. M., et al. (2022). European Clinical Investigation .
Integrative Health Journal (2024). BCAA: Benefits, Risks, and Research Updates .

Combination Therapy for Hypertension: Evidence-Based Strategies for Optimal Control

Sat, 15 Nov 2025 21:09:41 GMT

References:

1.American Heart Association. 2025 Hypertension Guideline Updates.

2.European Society of Hypertension. 2023 Guidelines for the Management of Arterial Hypertension.

3.Elgendy MS et al. Low-dose triple combination for hypertension: systematic review and meta-analysis. Naunyn-Schmiedeberg's Arch Pharmacol. 2025.

4.FDA approval of GMRx2 triple combination pill for hypertension. Pharmacy Times, 2025.

5.George Medicines Phase III trial results. The Lancet, 2024.

The Cardiovascular System: Structure, Function, and Regulation

Fri, 07 Nov 2025 08:00:00 GMT

References:

Chobanian AV, Bakris GL, Black HR, et al. The Seventh Report of the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure: the JNC 7 report. JAMA. 2003;289(19):2560-2572.
American Heart Association (AHA) - "Types of Blood Pressure Medications"
Brunton L, Chabner B, Knollmann B. Goodman & Gilman's The Pharmacological Basis of Therapeutics. 12th Edition. McGraw Hill Professional; 2010.
National Heart, Lung, and Blood Institute (NHLBI) - "How High Blood Pressure Medications Work"
James PA, Oparil S, Carter BL, et al. 2014 Evidence-based guideline for the management of high blood pressure in adults: report from the panel members appointed to the Eighth Joint National Committee (JNC 8). JAMA. 2014;311(5):507-520.
Mayo Clinic - "Antihypertensive Drugs"

Hypertension – The Silent Storm Reshaping Global Health

Wed, 05 Nov 2025 09:30:00 GMT

References:

American Heart Association. Understanding blood pressure readings [Internet]. Dallas (TX): American Heart Association; [cited 2025 Nov 1]. Available from: https://www.heart.org/en/health-topics/high-blood-pressure/understanding-blood-pressure-readings
Mills KT, Stefanescu A, He J. The global epidemiology of hypertension. Nat Rev Nephrol. 2020 Feb;16(4):223–237. Available from: https://pubmed.ncbi.nlm.nih.gov/32024986/
World Health Organization. More than 700 million people with untreated hypertension [Internet]. Geneva: WHO; 2021 Aug 25 [cited 2025 Nov 1]. Available from: https://www.who.int/news/item/25-08-2021-more-than-700-million-people-with-untreated-hypertension
Zhou B, Carrillo-Larco RM, Danaei G, et al. Worldwide trends in hypertension prevalence and progress in treatment and control from 1990 to 2019: a pooled analysis of 1,201 population-representative studies with 104 million participants. Lancet. 2021 Sep;398(10304):957–980. Available from: https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(21)01688-3/fulltext
American Heart Association. Understanding blood pressure readings [Internet]. Dallas (TX): American Heart Association; [cited 2025 Nov 1]. Available from: https://www.heart.org/en/health-topics/high-blood-pressure/understanding-blood-pressure-readings
World Health Organization. Hypertension [Internet]. Geneva: WHO; [cited 2025 Nov 1]. Available from: https://www.who.int/news-room/fact-sheets/detail/hypertension

Creatine Demystified: What the Latest Research Reveals (2022–2025)

Mon, 03 Nov 2025 10:30:00 GMT

References:

1. Kreider RB, et al. International Society of Sports Nutrition position stand: creatine supplementation and exercise. J Int Soc Sports Nutr. 2023;20(1):1-20.
2. Forbes SC, et al. Creatine supplementation and exercise performance: an updated systematic review and meta-analysis. Sports Med. 2023;53(2):217-235.
3. Dolan E, et al. Safety of creatine supplementation: a systematic review. Nutrients. 2022;14(3):639.
4. Smith RN, et al. Cognitive effects of creatine: a systematic review. Neurosci Biobehav Rev. 2024;152:105-118.
5. Antonio J, et al. ISSN position stand: creatine safety and efficacy revisited. J Int Soc Sports Nutr. 2023;20(1):45-60.

Confirmation Bias: How Our Brains Select and Filter Information

Fri, 31 Oct 2025 09:45:00 GMT

References:

Nickerson RS. Confirmation Bias: A Ubiquitous Phenomenon in Many Guises. Rev Gen Psychol . 1998;2(2):175–220.
Peters U. What is the function of confirmation bias? Erkenntnis . 2020;87:1351–1376.
Kenski K. Overcoming confirmation and blind spot biases when communicating science. In: Jamieson KH, Kahan DM, Scheufele DA, editors. The Oxford Handbook of the Science of Science Communication . Oxford: Oxford University Press; 2017. p. 368–375.
Lange RD, Chattoraj A, Beck JM, Yates JL, Haefner RM. A confirmation bias in perceptual decision-making due to hierarchical approximate inference. PLoS Comput Biol . 2021;17(11):e1009517.

The Brain’s Hidden “Pain Switch”: A Breakthrough for Millions Living with Chronic Pain

Wed, 29 Oct 2025 08:30:02 GMT

References:

Goldstein N, Maes A, Allen HN, Nelson TS, Kruger KA, Kindel M, et al. A parabrachial hub for need-state control of enduring pain. Nature . 2025;586(7962):9602. Available from: https://www.nature.com/articles/s41586-025-09602-x [nature.com]
Peeples L. Brain area linked to chronic pain discovered — offering hope for treatments. Nature News . 2025 Oct 8; Available from: https://www.nature.com/articles/d41586-025-03272-5 [nature.com]
Nelson TS, Sinha GP, Santos DFS, Jukkola P, Prasoon P, Winter MK, et al. Spinal neuropeptide Y Y1 receptor-expressing neurons are a pharmacotherapeutic target for the alleviation of neuropathic pain. Proc Natl Acad Sci U S A . 2022;119(46):e22043228. [jstor.org]
Betley JN, Goldstein N, Taylor BK. Scientists uncover the brain’s hidden pain switch. SciTechDaily . 2025 Oct 13; Available from: https://scitechdaily.com/scientists-uncover-the-brains-hidden-pain-switch/ [scitechdaily.com]
Taylor BK, Nie AA. The pharmacotherapeutic potential of neuropeptide Y for chronic pain. J Intern Med . 2025; doi:10.1111/joim.20118. Available from: https://onlinelibrary.wiley.com/doi/epdf/10.1111/joim.20118 [onlinelibr....wiley.com]
Park C, Kim J, Ko SB, Choi YK, Jeong H, Woo H, et al. Structural basis of neuropeptide Y signaling through Y1 receptor. Nat Commun . 2022;13:28510. Available from: https://www.nature.com/articles/s41467-022-28510-6 [nature.com]
Neuroscience News. Hunger, fear, and the brain’s hidden switch to turn off chronic pain. Neuroscience News . 2025 Oct 8; Available from: https://neurosciencenews.com/hunger-fear-pain-brainstem-29792/ [neurosciencenews.com]
ScienceDaily. Scientists discover brain circuit that can switch off chronic pain. ScienceDaily . 2025 Oct 10; Available from: https://www.sciencedaily.com/releases/2025/10/251009033126.htm [sciencedaily.com]

Escaping the Social Media Trap: How to Break Free and Take Control

Mon, 27 Oct 2025 10:00:00 GMT

References:

1. Perez-Lozano D, Espinosa FS. Social Media Addiction: Challenges and Strategies to Promote Media Literacy. IntechOpen. 2024 Aug 29.

2. Pellegrino A, Stasi A, Bhatiasevi V. Research trends in social media addiction and problematic social media use: A bibliometric analysis. Front Psychiatry. 2022 Nov 9.

3. Ji Y, Liu S, Xu H, Zhang B. The Causes, Effects, and Interventions of Social Media Addiction. ResearchGate. 2023 Feb 8.

A “Super Vaccine” That Could Stop Cancer in Its Tracks- Could This Be the Future of Cancer Prevention?

Fri, 24 Oct 2025 08:30:00 GMT

References:

1. UMass Amherst press coverage & paper summaries:

• ScienceDaily. Experimental “super vaccine” stopped cancer cold in the lab (Oct 13, 2025). 1

• ScienceAlert. Cancer vaccine blocks multiple tumors in mice for 250 days (Oct 16, 2025). 2

• Medical Xpress. Nanoparticle vaccine prevents multiple cancers and stops metastasis in mice (Oct 9, 2025). 3

• New Atlas. Nextgen vaccine prevents up to 88% of aggressive cancers (Oct 9, 2025). 15

• GEN (Genetic Engineering & Biotechnology News). “Super Adjuvant” Nanoparticle Vaccine Prevents Cancer in Mice (Oct 10, 2025). 6

• Nanowerk. Nanoparticle vaccine prevents cancer in mice (Oct 14, 2025). 7

• Cosmos Magazine. Nanoparticle vaccine effective for preventing cancer spread in mice (Oct 13, 2025). 5

2. Mechanism & nanovaccines background (reviews):

• Sun Z. et al. The quest for nanoparticlepowered vaccines in cancer immunotherapy. Journal of Nanobiotechnology (2024).

• Qiu J., Wu C. Smart nanoparticle delivery of cancer vaccines enhances tumor immune responses. Frontiers in Nanotechnology (2025).

• Chen C. et al. NanoOncologic Vaccine for Boosting Cancer Immunotherapy. Nanomaterials (2025).

3. Field status & future directions:

• Zhou Y. et al. Cancer vaccines: current status and future directions. Journal of Hematology & Oncology (2025). 4

• Martini D.J., Wu C.J. The Future of Personalized Cancer Vaccines. Cancer Discovery (2025).

• Becker W., Rathmell W.K. Vaccines in cancer treatment and prevention: the time is now. JCI (2025). 8

4. Reallife immunotherapy success stories:

• Columbia/NewYorkPresbyterian (HICCC). Jane’s story: Immunotherapy brings hope and healing (lung cancer). 9

• Institute of Cancer Research (ICR). “Immunotherapy is keeping me alive”—John’s story (head & neck). 10

• American Lung Association. “How Immunotherapy Saved My Life”—Irisaida’s story (metastatic uterine to lung). 11

5. Pharmacists’ role & vaccination in oncology:

• International Journal of Clinical Pharmacy. Perspectives on the pharmacist’s role in delivering vaccinations for patients with cancer (2025). 13

• Pharmacy Times. Pharmacists are advancing vaccination in oncology care (2025). 12

A Little Stress Might Help You Live Longer?

Wed, 22 Oct 2025 08:30:00 GMT

References:

1. Kyriakakis E., Medde C., Ritz D., et al. Bacterial RNA promotes proteostasis through inter-tissue communication in C. elegans. Nature Communications, 2025.

2. Spang A., Biozentrum University of Basel. Longevity research: Dietary stress supports healthy aging.

3. Controlled Stress & Longevity: The Hormesis Path to Wellness.

4. Hormesis as a Tool in Longevity Medicine – Greg Hammer MD.

5. Intermittent Fasting Success Stories – Gin Stephens.

6. Intermittent Fasting Real-Life Transformations.

7. Hormesis for Health and Longevity – Lakeside Natural Medicine.

Lipitor vs. Humira: The Billion-Dollar Battle That Shaped Pharma History

Mon, 20 Oct 2025 07:00:00 GMT

References:

1. Pfizer’s Lipitor sales history and patent expiration. Pharmaceutical Technology . Available from: https://www.pharmaceutical-technology.com

2. Lipitor lifetime revenue and global market performance. Statista . Available from: https://www.statista.com

3. Humira peak annual sales before biosimilars. AbbVie Annual Report . Available from: https://www.abbvie.com

4. Keytruda global revenue in 2024. Merck Investor Relations . Available from: https://www.merck.com

5. Ozempic and Wegovy revenue projections. Novo Nordisk Financial Reports . Available from: https://www.novonordisk.com

6. Mounjaro revenue growth and market forecast. Eli Lilly Investor Updates . Available from: https://www.lilly.com

How to Use AI Without Losing Your Brain Power

Sun, 19 Oct 2025 10:53:52 GMT

References:

Gerlich M. AI Tools in Society: Impacts on Cognitive Offloading and the Future of Critical Thinking. Societies. 2025;15(1):6.
Lee HP, Sarkar A, Tankelevitch L, Drosos I, Rintel S, Banks R, et al. The Impact of Generative AI on Critical Thinking: Self-Reported Reductions in Cognitive Effort and Confidence Effects From a Survey of Knowledge Workers. CHI ’25. 2025.
Chen Z, Yadollahpour A. A new era in cognitive neuroscience: the tidal wave of artificial intelligence (AI). BMC Neurosci. 2024;25:23.
Hoskins A. AI and memory. Memory Mind Media. 2024;3:e18.
Wu Y, Liang S, Zhang C, et al. From Human Memory to AI Memory: A Survey on Memory Mechanisms in the Era of LLMs. arXiv preprint arXiv:2504.15965. 2025.
Pearson H. Are the Internet and AI affecting our memory? What the science says. Nature. 2025 Feb 5.
Neuroscience News. How AI is Reshaping Human Thought and Decision-Making. 2024 Oct 22.
Neuroscience News. AI Memory Mirrors Human Brain. 2023 Dec 18.
Puutio TA. 3 Ways to Save Yourself From AI’s Critical Thinking Decline. Psychology Today. 2025 Aug 25.
Walther CC. The Psychology of AI’s Impact on Human Cognition. Psychology Today. 2025 Jun 3.
Cook T. AI Weakens Critical Thinking. This Is How to Rebuild It. Psychology Today. 2025 May 22.
Phys.org. Increased AI use linked to eroding critical thinking skills. 2025 Jan 13.
Teaching@Tufts. Think Critically, Not Just Quickly – Using AI Without Losing Learning. 2025 Feb 6.
ANSI Blog. Enhancing Critical Thinking with AI: A Practical Guide. 2025 Aug 19.
Korn Ferry Institute. Think Again: Memory in the AI Age. 2025.
IE Center for Health & Well-being / UNESCO Chair. AI’s cognitive implications: the decline of our thinking skills? 2025 Feb 26.
TrainingIndustry.com. How Proper AI Training Can Mitigate the Dangers of Cognitive Offloading. 2025 Aug 8.

How to Use Microsoft Copilot to Create Medical Study Presentations in Minutes

Sun, 19 Oct 2025 07:00:00 GMT

Discover how Microsoft Copilot can help med students create professional PowerPoint presentations in minutes. Learn workflows, prompts, and tips to automate slide decks for lectures, research, and case studies.

Clinical Trials Phases Timeline

Sat, 18 Oct 2025 19:52:58 GMT

References

U.S. Food and Drug Administration. Clinical Trials Guidance Documents [Internet]. Silver Spring (MD): FDA; [cited 2025 Oct 18]. Available from: https://www.fda.gov/science-research/clinical-trials-and-human-subject-protection/clinical-trials-guidance-documents

European Medicines Agency. ICH E8 (R1) General considerations for clinical trials [Internet]. Amsterdam: EMA; [cited 2025 Oct 18]. Available from: https://www.ema.europa.eu/en/documents/scientific-guideline/ich-e-8-general-considerations-clinical-trials-step-5_en.pdf

European Medicines Agency. Clinical Trials Regulation (EU No 536/2014) [Internet]. Amsterdam: EMA; [cited 2025 Oct 18]. Available from: https://www.ema.europa.eu/en/human-regulatory-overview/research-development/clinical-trials-human-medicines/clinical-trials-regulation

International Council for Harmonisation. ICH E8 (R1) General considerations for clinical studies – Draft guideline [Internet]. Geneva: ICH; [cited 2025 Oct 18]. Available from: https://database.ich.org/sites/default/files/E8-R1_EWG_Draft_Guideline.pdf

Move Your Body, Heal Your Mind: Why Exercise Might Be the Best Medicine for Mental Health

Tue, 14 Oct 2025 16:30:00 GMT

References

1.Singh, B., et al. (2023). Effectiveness of physical activity interventions for improving depression, anxiety and distress: an overview of systematic reviews . British Journal of Sports Medicine. Link to study

2.World Health Organization. (2022). Mental health . WHO Website

The Power of Small Steps in Achieving Big Goals

Tue, 14 Oct 2025 08:15:00 GMT

REFERENCES:

1-Stanford Graduate School of Business – Research by Szu-chi Huang suggests that focusing on small sub-goals early in a pursuit increases motivation, while shifting focus to the larger goal later helps maintain momentum. You can read more about it here.

2-Wharton School, University of Pennsylvania – Katherine Milkman’s studies highlight how small behavioral changes can lead to significant improvements in achieving personal and professional goals. Check out the article here.

3-Harvard Business Review – Sabina Nawaz discusses how micro habits—small, deliberate actions—help individuals accomplish ambitious goals over time. Read the full article here.

Using ChatGPT to Decode Medical Research Papers in Seconds

Sat, 11 Oct 2025 17:08:56 GMT

Unlock the power of AI to simplify complex medical research. Learn how ChatGPT helps professionals and students quickly understand scientific papers with ease.

Productivity Hacks for Busy Professionals

Sat, 11 Oct 2025 16:35:03 GMT

Boost your productivity with smart hacks for busy professionals—optimize time, reduce stress, and get more done every day.

Why Living Like Our Ancestors Could Be the Health Upgrade You Need?

Sun, 17 Aug 2025 14:29:01 GMT

We’ve Upgraded Our Tech — But Not Our Bodies

We’ve built cities, flown to space, and carry computers in our pockets. But biologically, we’re almost identical to the hunter‑gatherers who roamed Earth 10,000 years ago. That means the way we eat, sleep, move, and connect today is wildly different from what our bodies evolved to handle.

Scientists call this an evolutionary mismatch — when our ancient biology meets a modern lifestyle it wasn’t designed for. Back then, we moved all day, ate whole foods, slept in sync with natural light, and relied on strong social bonds to survive. Today, many of us are sedentary, surrounded by processed food, overstimulated by screens, and often isolated. The result? Rising rates of obesity, diabetes, burnout, anxiety, and depression.

The good news: we can’t go back in time, but we can bring the best of the past into the present.

Timeless Habits Worth Reclaiming

�� Eat Real, Seasonal Food

Our ancestors’ diets varied by region — from Arctic fish to tropical fruits — but the common thread was fresh, whole, and seasonal foods. They were nutrient‑dense and free from modern additives.

Modern payoff:

Lower risk of type 2 diabetes, heart disease, and obesity
Better gut health thanks to fiber and fermented foods
More stable energy and mood

Example: The Hadza in Tanzania still eat wild tubers, berries, and game — and have some of the healthiest hearts on Earth.

Try: Shop farmers’ markets, eat foods that are “in season” where you live, and aim for ingredients your grandmother would recognize.

��‍♀️ Move Like Your Life Depends On It

Hunting, gathering, carrying firewood — movement used to be constant and varied. It built strength, agility, and endurance naturally.

Modern payoff:

Improved metabolism and bone density
Less risk of chronic pain and joint issues
More resilience to stress

Example: The Tsimane people of Bolivia walk 8–10 miles daily, often into their 70s, with arteries that look decades younger than those in the West.

Try: Walk or cycle instead of driving short distances, use stairs, carry your groceries, squat when you can, and mix in climbing, stretching, and lifting.

�� Sync With the Sun

Our ancestors rose with daylight and wound down at nightfall. Morning sun triggered their internal clocks; darkness signaled rest.

Modern payoff:

Better sleep quality
More stable mood and energy
Lower stress hormone levels

Try: Get 10–20 minutes of sun within an hour of waking. In the evening, dim the lights, avoid bright screens, and aim for a cooler, darker bedroom.

�� Strengthen Your Tribe

In small, close‑knit groups, everyone knew their role and worth. Loneliness was rare because survival depended on connection.

Modern payoff:

Lower rates of depression and anxiety
Better immune function and longevity
A stronger sense of purpose

Example: Okinawan elders belong to “moai” — lifelong social circles that share meals, support, and joy.

Try: Host a weekly dinner, join a local club, or volunteer. Connection is medicine.

�� Touch the Wild

We are hardwired to relax in nature — a concept scientists call biophilia. Our senses evolved outdoors, and natural settings can lower blood pressure, improve immunity, and boost creativity.

Example: Japanese “forest bathing” (shinrin‑yoku) has been shown to reduce stress hormones and increase cancer‑fighting immune cells.

Try: Spend at least 2 hours a week in green or blue spaces — parks, forests, beaches. Bonus points for going barefoot on grass or sand (“grounding”).

Bringing the Past Into Your Present

You don’t need to trade your phone for a spear. Start small:

Transition your diet: Swap processed foods for local, seasonal, whole foods.
Move often and diversely: Walk, play, climb, squat, and exercise outdoors; go barefoot when safe.
Prioritize natural rhythms: Get sunlight in the morning, minimize artificial light at night, and keep regular sleep and wake times.
Rebuild social ties: Cultivate communal meals, storytelling nights, and regular connection with family and friends.
Make time for nature: Spend at least 120 minutes each week in green spaces.
Adopt rituals: Mindful moments (tea/coffee, gratitude, prayer, meditation, group celebrations) restore emotional equilibrium.
Ground yourself: Walk barefoot, garden, or try safe grounding mats—especially in tense or disconnected moments.
Explore traditional herbal remedies: Safely and with professional guidance, reintroduce proven ancestral botanicals to your wellness regimen.

Final Thought

Our ancestors weren’t perfect — life was shorter and harder in many ways — but their daily rhythms aligned beautifully with our biology. By weaving a few of those habits into modern life, you can feel stronger, calmer, and more connected than ever.

You’re not trying to live in the past. You’re helping your body remember where it came from — so it can thrive where you are now.

REFERENCES:

Lieberman DE. The Story of the Human Body: Evolution, Health, and Disease. Vintage, 2014.
Pontzer H et al. Hunter‑gatherer energetics and human obesity. Obesity Reviews. 2012;13(S2):26–35.
Owen N et al. Sedentary behavior and health: physiological and molecular insights. Sports Med. 2010;40(5):373–378.
Frassetto L et al. Metabolic and physiologic improvements with a Paleolithic diet. Eur J Clin Nutr. 2009;63(8):947–955.
Twohig-Bennett C, Jones A. The health benefits of the great outdoors. Environ Res. 2018;166:628–637.

Breaking Free from the Chains: Understanding and Overcoming Learned Helplessness

Sun, 17 Nov 2024 11:24:49 GMT

Introduction

Learned helplessness is a psychological phenomenon where an individual learns to feel helpless and passive in the face of adverse circumstances, believing they have no control over the situation, even when opportunities for change are present. This concept, first introduced by psychologists Martin Seligman and Steven F. Maier, has profound implications for understanding human behavior, mental health, and social dynamics.

Historical Background and The Experiment on Dogs

In the 1960s, Seligman and Maier conducted a seminal experiment on dogs to explore the mechanisms of learned helplessness. Here's a detailed account of their study:

1. Phase One: Initial Conditioning

o Group 1 (Control Group): Dogs in this group were placed in a harness and later released without experiencing any shocks. This group served as the baseline for comparison.

o Group 2 (Escape Group): Dogs in this group were subjected to electric shocks but could terminate the shocks by pressing a lever. These dogs learned that their actions could control the unpleasant stimuli.

o Group 3 (Non-Escape Group): Dogs in this group received electric shocks at random intervals, and their lever did not stop the shocks. These dogs learned that their actions were ineffective in altering their circumstances.

2. Phase Two: Testing in the Shuttle Box

o In the second phase, all dogs were placed in a shuttle box divided by a barrier. The dogs received electric shocks on one side of the box, but they could escape to the other side by jumping over the barrier.

o Results: Dogs from Group 1 and Group 2 quickly learned to escape the shocks by jumping over the barrier. However, most dogs from Group 3, who had previously learned that their actions were futile, did not attempt to escape. They remained passive, accepting the shocks without trying to change their situation.

This experiment demonstrated that the experience of uncontrollable events can lead to a state of learned helplessness, where individuals no longer attempt to change their circumstances, even when escape or relief is possible.

Psychological and Social Implications

The concept of learned helplessness extends beyond animal behavior and has significant implications for human psychology. It has been linked to various psychological conditions, including:

1.Depression: : Learned helplessness often manifests in depression when individuals experience repeated failures or uncontrollable negative events. This persistent sense of helplessness leads to a belief that they are powerless to change their circumstances, which can exacerbate feelings of sadness, worthlessness, and hopelessness. Imagine a student who repeatedly receives poor grades despite studying hard. Over time, they might start to believe that no matter how much effort they put in, they will always fail. This belief can lead to decreased motivation to study, withdrawal from social activities, and persistent sadness, ultimately contributing to depressive symptoms.

2. Post-Traumatic Stress Disorder (PTSD): Survivors of traumatic events, such as natural disasters, assaults, or war, may develop learned helplessness if they feel powerless to change or escape their circumstances. This sense of helplessness can intensify symptoms of PTSD, such as hyperarousal (heightened state of alertness), avoidance of trauma-related stimuli, and emotional numbness. Consider a person who has survived a car accident. If they continually relive the trauma and feel that they cannot control their environment to prevent future accidents, they might develop learned helplessness. This can result in them avoiding driving altogether, experiencing severe anxiety when they need to travel by car, and becoming emotionally detached from their loved ones.

3.Chronic Stress and Anxiety: Continuous exposure to uncontrollable stressors, such as a high-pressure job or chronic illness, can lead to learned helplessness. Individuals in such situations may feel overwhelmed and unable to cope with daily challenges, resulting in chronic stress and anxiety. Think of an employee working in a toxic work environment with an overbearing boss and unmanageable workload. Despite their efforts to improve the situation, nothing changes. Over time, the employee might develop learned helplessness, feeling that their actions are futile. This can lead to chronic stress, anxiety, sleep disturbances, and even physical health problems like hypertension.

Management and Prevention

Addressing learned helplessness involves recognizing these patterns and taking steps to regain a sense of control. Overcoming learned helplessness involves several strategies:

1. Cognitive-Behavioral Therapy (CBT)

CBT helps individuals identify and challenge distorted thinking patterns that contribute to feelings of helplessness. It encourages the development of healthier thought processes and coping mechanisms. A person struggling with learned helplessness in their career might work with a therapist to identify negative beliefs, such as "I will never succeed." The therapist would help them reframe these thoughts to be more realistic and positive, like "I can improve my skills and seek growth opportunities."

2. Setting Small, Achievable Goals

Achieving small goals can help build confidence and a sense of accomplishment. It creates a positive feedback loop that encourages further effort and success. Someone dealing with chronic illness might set a goal to walk for five minutes each day. Gradually, they can increase the duration as they start to feel more capable and confident in managing their condition.

3. Developing a Growth Mindset

Adopting a growth mindset involves viewing challenges as opportunities for learning and growth rather than as insurmountable obstacles. This shift in perspective fosters resilience and motivation. Instead of thinking "I'm bad at math and will never understand it," a student with a growth mindset would say, "Math is challenging, but I can improve with practice and effort."

4. Building a Support Network

Having a supportive network of friends, family, or colleagues can provide encouragement, feedback, and assistance in overcoming feelings of helplessness. A person feeling overwhelmed at work might reach out to a mentor for guidance and support. The mentor can offer practical advice and emotional encouragement, helping the individual feel less isolated and more capable of managing their workload.

5. Practicing Mindfulness and Stress Reduction

Mindfulness practices, such as meditation and deep breathing, can help individuals stay present and reduce feelings of anxiety and helplessness. Stress reduction techniques can also improve overall mental well-being. Someone experiencing learned helplessness due to job stress might start a daily meditation practice to calm their mind and reduce stress. Over time, this can help them feel more in control and better able to handle challenges.

6. Gradual Exposure to Fearful Situations

Gradually facing and overcoming fears in a controlled and supportive manner can help break the cycle of avoidance and helplessness. This technique is often used in treating anxiety and phobias. A person with a fear of public speaking might start by speaking in front of a small, supportive group. As they become more comfortable, they can gradually increase the size of their audience and the complexity of their presentations.

7. Positive Self-Talk and Affirmations

Replacing negative self-talk with positive affirmations can help individuals build self-esteem and resilience. This practice involves regularly reminding oneself of their strengths and capabilities. An individual struggling with self-doubt might create a list of positive affirmations, such as "I am capable and strong" or "I can handle challenges with grace." Repeating these affirmations daily can help shift their mindset from helplessness to empowerment.

8. Learning New Skills

Acquiring new skills can boost self-confidence and provide a sense of accomplishment. It also equips individuals with additional tools to handle various challenges in life. Someone feeling stuck in their career might take up a new course or certification related to their field. Gaining new knowledge and skills can open up new opportunities and help them regain a sense of control over their professional growth.

Conclusion

Learned helplessness is a powerful psychological concept with far-reaching implications for mental health, education, and workplace dynamics. By understanding the mechanisms and effects of learned helplessness, we can develop strategies to empower individuals, promote resilience, and foster environments where everyone has the opportunity to thrive.

REFERENCES:

1. Seligman ME, Maier SF. Learned helplessness: Theory and evidence. J Exp Psychol Gen. 1967;74(1):107-12.

2. Dingfelder SF. Old problem, new tools. Monitor on Psychology. 2009;40(9):40. Available from: https://www.apa.org/monitor/2009/10/helplessness

3. Nickerson C. Learned helplessness: Seligman’s theory of depression. Simply Psychology. Available from: https://www.simplypsychology.org/learned-helplessness.html

What is the difference between Audit and Inspection? (In General)

Sun, 20 Oct 2024 09:59:29 GMT

Introduction:

In the realms of quality control and regulatory compliance, the terms “audit” and “inspection” are often used interchangeably. However, they represent distinct processes with unique objectives, methodologies, and outcomes. Understanding these differences is crucial for organizations aiming to maintain high standards and ensure compliance with regulations.

1.Definitions:

Audit: An audit is a systematic, independent, and documented process for obtaining objective evidence and evaluating it to determine the extent to which audit criteria are fulfilled . Audits are comprehensive reviews of processes, systems, or organizations to assess their accuracy, efficiency, and compliance with established standards.

Inspection: An inspection is the process of examining, measuring, and testing to determine whether an item or activity conforms to specified requirements2 . Inspections are typically more focused and specific, often involving physical examination and testing of products, equipment, or facilities.

2. Purpose:

Audit: Primarily aims to improve processes by identifying weaknesses and opportunities for improvement .

Inspection: Focuses on ensuring that products or services meet specified standards and requirements .

3.Scope:

Audit: Broad in scope, covering various aspects of an organization, including financial, operational, and compliance areas .

Inspection: Narrower in scope, typically limited to specific products, equipment, or processes .

4.Depth of Review:

Audit: Involves a deep and thorough review of processes and systems .

Inspection: Limited to checking conformity to specified requirements .

5.Formality:

Audit: A formal and documented process with detailed reports and recommendations .

Inspection: Can be less formal, with reports varying in detail .

6.Frequency:

Audit: Conducted periodically, such as annually or quarterly .

Inspection: Can be scheduled or unscheduled, depending on regulatory requirements .

7.Independence:

Audit: Performed by internal or external auditors who are independent of the area being audited .

Inspection: Can be performed by internal staff or external agencies, with varying levels of independence .

Layman’s Explanation

Think of an audit as a comprehensive health check-up for a company. Just like a doctor examines various aspects of your health, an auditor reviews different parts of a company’s operations to ensure everything is running smoothly and efficiently. Audits are detailed and look at the big picture, aiming to find areas for improvement.

On the other hand, an inspection is more like a specific test or check-up, such as a car inspection. It focuses on particular parts or products to make sure they meet certain standards. Inspections are usually quicker and more focused, ensuring that specific items are up to par.

In summary, while both audits and inspections are essential for maintaining quality and compliance, they serve different purposes and involve different levels of detail and scope.

References

1 : Quality Gurus. The Difference Between Inspection And Audit. Available from: https://www.qualitygurus.com/the-difference-between-inspection-and-audit/

2 : This vs. That. Audit vs. Inspection - What’s the Difference? Available from: https://thisvsthat.io/audit-vs-inspection

3 : Wolters Kluwer. Audits and Inspections: Knowing the Difference. Available from: https://www.wolterskluwer.com/en/expert-insights/audits-and inspections-knowing-the-difference

4 : Ask Any Difference. Audit vs Inspection: Difference and Comparison. Available from: https://askanydifference.com/difference-between-audit-and-inspection/

The Mountain is You: An In-Depth Overview

Sat, 19 Oct 2024 16:25:40 GMT

Introduction:

“The Mountain Is You” by Brianna Wiest is a transformative self-help book that addresses the pervasive issue of self-sabotage. Wiest uses the metaphor of a mountain to symbolize the internal obstacles we create and must overcome to achieve self-mastery. The book is a comprehensive guide that combines psychological insights with practical advice, aiming to help readers understand and dismantle their self-sabotaging behaviors. Through a blend of personal anecdotes, psychological theories, and actionable steps, Wiest provides a roadmap for readers to navigate their inner landscapes and emerge stronger and more self-aware.

Chapter 1: Understanding Self-Sabotage

In the first chapter, Wiest demystifies self-sabotage by explaining that it is not simply a matter of lacking discipline or willpower. Instead, self-sabotage is often a coping mechanism that fulfills unconscious needs, such as avoiding pain, fear of success, or maintaining a sense of control. For example, someone might procrastinate on a project because they fear the potential criticism that comes with completing it. Wiest emphasizes that recognizing these underlying motivations is crucial for overcoming self-sabotage. She encourages readers to reflect on their behaviors and identify the hidden benefits they might be gaining from them, such as the temporary relief from anxiety that procrastination provides.

Wiest also delves into the psychological roots of self-sabotage, discussing concepts like cognitive dissonance and the comfort zone. Cognitive dissonance occurs when there is a conflict between our beliefs and actions, leading to discomfort. To reduce this discomfort, we might engage in self-sabotaging behaviors that align our actions with our limiting beliefs. The comfort zone, on the other hand, is a psychological state where we feel safe and secure. Stepping out of this zone, even for positive changes, can trigger self-sabotage as a way to return to familiar territory.

Chapter 2: Signs of Self-Sabotage

Wiest outlines various signs of self-sabotage, including procrastination, perfectionism, and resistance to change. She explains that these behaviors are often rooted in fear and a desire to stay within one’s comfort zone. For instance, a person might avoid starting a new fitness routine because they fear failing or looking foolish. By identifying these patterns, readers can begin to understand how they are holding themselves back. Wiest provides practical exercises to help readers recognize and address these behaviors, such as keeping a journal to track instances of self-sabotage and the emotions associated with them. She also suggests creating a “fear inventory” to list out fears and examine their origins and impacts.

Wiest provides real-life examples to illustrate these signs. For instance, she describes a scenario where someone continually delays applying for a dream job due to fear of rejection. This procrastination is a form of self-sabotage that prevents them from pursuing their goals. Another example is perfectionism, where an individual might spend excessive time on minor details to avoid completing a task, fearing that the final product won’t be perfect. Wiest emphasizes that recognizing these behaviors is the first step toward change.

Chapter 3: Dealing with Change

This chapter explores the concept of homeostasis, which is the brain’s natural tendency to resist change and maintain the status quo. Wiest explains that even positive changes can be perceived as threats by our subconscious mind, leading to self-sabotaging behaviors. For example, someone might sabotage their efforts to eat healthier because their brain associates comfort with familiar, unhealthy foods. She discusses the importance of gradually introducing change and making it a comfortable part of our lives. Wiest suggests techniques such as setting small, achievable goals and celebrating incremental progress to help ease the transition and reduce resistance. She also recommends visualizing the benefits of change to create a positive association with new habits.

Wiest introduces the concept of “micro-shifts,” which are small, manageable changes that can lead to significant transformations over time. For example, instead of overhauling one’s entire diet, she suggests starting with one healthy meal a day. This approach reduces resistance and makes the change more sustainable. Wiest also discusses the role of self-talk in managing change, encouraging readers to use positive affirmations to reinforce their commitment to new habits.

Chapter 4: Trusting Your Gut

Wiest distinguishes between intuition and intrusive thoughts, helping readers understand how to trust their gut feelings while dismissing fear-driven mental distortions. Intuition is described as a calm, clear sense of knowing, whereas intrusive thoughts are often irrational and anxiety-inducing. For example, an intuitive feeling might guide someone to pursue a new job opportunity, while intrusive thoughts might convince them they are not good enough. Wiest provides strategies for cultivating intuition, such as mindfulness practices and tuning into one’s body signals. She also offers tips for managing intrusive thoughts, including cognitive-behavioral techniques to challenge and reframe negative thinking patterns. One exercise she suggests is the “thought record,” where readers document their intrusive thoughts and counter them with rational responses.

Wiest shares personal stories and anecdotes to illustrate the difference between intuition and intrusive thoughts. For instance, she recounts a time when she felt a strong intuitive pull to move to a new city, despite her fears and doubts. By trusting her intuition, she was able to make a positive life change. Wiest also provides practical exercises for strengthening intuition, such as meditation and journaling, which help readers tune into their inner wisdom.

Chapter 5: Healing Emotionally

Emotional healing is a central theme in the journey to overcoming self-sabotage. Wiest emphasizes the importance of processing emotions healthily and letting go of past traumas. She discusses various methods for emotional healing, such as journaling, therapy, and mindfulness. For instance, writing about past experiences can help individuals process and release pent-up emotions. Wiest encourages readers to confront their emotions rather than suppress them, as unprocessed emotions can manifest as self-sabotaging behaviors. She also highlights the role of self-compassion and forgiveness in the healing process. An example she gives is practicing self-compassion by speaking to oneself with kindness and understanding during difficult times.

Wiest explores different therapeutic approaches, such as cognitive-behavioral therapy (CBT) and emotional freedom techniques (EFT), which can aid in emotional healing. She also discusses the importance of creating a supportive environment, whether through therapy, support groups, or trusted friends and family. Wiest emphasizes that healing is a gradual process and encourages readers to be patient and gentle with themselves as they work through their emotions.

Chapter 6: Becoming Your Best Self

The final chapter focuses on self-mastery, the ultimate goal of overcoming self-sabotage. Wiest encourages readers to envision their future selves and take consistent, small steps toward becoming that person. She stresses the importance of self-compassion and patience in this transformative journey. Wiest provides practical advice on setting long-term goals, developing healthy habits, and maintaining a positive mindset. For example, she suggests creating a vision board to visualize one’s goals and keep motivated. She also discusses the importance of surrounding oneself with supportive people and creating an environment conducive to growth. This might involve seeking out mentors or joining communities that align with one’s aspirations.

Wiest shares success stories of individuals who have achieved self-mastery by overcoming self-sabotage. These stories serve as inspiration and proof that change is possible. She also provides a step-by-step guide for setting and achieving goals, emphasizing the importance of breaking down large goals into smaller, manageable tasks. Wiest encourages readers to celebrate their progress and learn from setbacks, viewing them as opportunities for growth.

Conclusion

“The Mountain Is You” is a powerful guide for anyone looking to overcome self-sabotage and achieve personal growth. Brianna Wiest’s insights and practical advice provide a roadmap for transforming self-destructive behaviors into opportunities for self-mastery. By understanding and addressing the root causes of self-sabotage, readers can climb their personal mountains and reach their full potential. The book is a testament to the idea that the obstacles we face are not meant to defeat us but to help us grow and become the best versions of ourselves.

Managing Stress and Anxiety During War

Sun, 06 Oct 2024 09:30:37 GMT

War and conflict can significantly impact mental health, leading to increased levels of stress and anxiety. Effective management strategies are essential to cope with these challenges and maintain well-being.

Strategies for Managing Stress and Anxiety

1.Limit Media Exposure

Reducing the amount of time spent consuming news about the conflict can help decrease anxiety levels. Constant exposure to distressing news can exacerbate stress and create a cycle of anxiety.

Feasibility : High. Limiting media exposure is a practical step that can be easily implemented by setting specific times for checking news and avoiding it before bedtime.

Suitability : Suitable for most individuals, especially those who find themselves overwhelmed by constant updates .

2. Reach Out to Others

Connecting with friends, family, or support groups can provide emotional support and reduce feelings of isolation. Sharing experiences and feelings can help alleviate stress.

Feasibility : High. Most people have access to some form of communication, whether in person or through digital means.

Suitability: Highly suitable, as social support is a well-documented buffer against stress .

3. Maintain a Healthy Routine

Keeping a regular schedule for eating, sleeping, and exercising can help maintain a sense of normalcy and control. Physical activity, in particular, is known to reduce stress and improve mood.

Feasibility : Moderate to high. While maintaining a routine can be challenging during conflict, even small efforts to stick to regular habits can be beneficial.

Suitability: Suitable for most individuals, though those in highly unstable environments may need to adapt their routines .

4. Practice Mindfulness and Relaxation Techniques

Techniques such as deep breathing, meditation, and progressive muscle relaxation can help reduce stress and anxiety. These practices promote relaxation and can be done anywhere.

Deep Breathing Exercises: it involves taking slow, deep breaths to help calm the nervous system. This can be done anywhere and at any time. Try the 4-7-8 technique: Inhale for 4 seconds, hold the breath for 7 seconds, and exhale slowly for 8 seconds.

Progressive Muscle Relaxation (PMR): It involves tensing and then slowly releasing each muscle group in the body. This helps reduce physical tension and promote relaxation. Start with your toes and work your way up to your head, tensing each muscle group for 5-10 seconds before releasing.

Mindfulness Meditation: This practice involves focusing on the present moment without judgment. It can help reduce stress and improve emotional regulation. Sit quietly and focus on your breathing, noticing each inhale and exhale. When your mind wanders, gently bring your focus back to your breath.

Body Scan Meditation: This technique involves mentally scanning your body from head to toe, paying attention to any sensations of tension or discomfort. Lie down or sit comfortably, close your eyes, and slowly bring your attention to each part of your body, starting from your toes and moving up to your head.

Feasibility : High. These techniques require minimal resources and can be practiced in various settings.

Suitability: Suitable for most individuals, though it may take some practice to see significant benefits .

5. Seek Professional Help

Consulting with mental health professionals, such as psychologists or counselors, can provide tailored strategies and support for managing stress and anxiety.

Feasibility : Variable. Access to professional help may be limited in conflict zones, but telehealth services can be an alternative.

Suitability: Highly suitable for individuals experiencing severe anxiety or those who have pre-existing mental health conditions .

Conclusion

Managing stress and anxiety during war involves a combination of limiting media exposure, seeking social support, maintaining a healthy routine, practicing mindfulness, and seeking professional help when necessary. These strategies can help individuals cope with the psychological impact of conflict and maintain their mental health.

REFERENCES:

Why VCT Scans Can’t Be Used on Dogs?

Sun, 06 Oct 2024 08:57:43 GMT

Volumetric Computed Tomography (VCT) scans have revolutionized medical imaging for humans, providing detailed 3D images of the body with minimal discomfort. However, when it comes to our furry friends, VCT scans aren’t typically used. Here’s why:

1) Anatomical Differences

The primary reason VCT scans aren’t used on dogs is due to the significant anatomical differences between humans and dogs. VCT scanners are calibrated and designed to capture human body structures accurately. Dogs, on the other hand, have different bone densities, organ placements, and overall body structures that might not be accurately captured by a VCT scanner designed for humans. This can lead to less precise images and potentially inaccurate diagnoses.

2) Size and Positioning

VCT scanners are built to accommodate the size and positioning of human patients. Humans generally have a standard size and shape that these machines are designed to handle. Dogs, however, come in a wide variety of sizes and shapes, from tiny Chihuahuas to large Great Danes. Positioning a dog correctly in a machine designed for humans can be challenging and may not yield the best results.

3) Motion and Sedation

One of the key requirements for a successful VCT scan is that the patient remains still during the procedure. While humans can follow instructions to stay still, dogs often need to be sedated to achieve the same level of stillness. Sedation in animals can be more complex and carries its own risks, especially in a machine not designed for their use. This adds an additional layer of complexity to using VCT scans on dogs.

4) Specialized Veterinary Equipment

Veterinary medicine has its own set of specialized imaging equipment, such as veterinary-specific CT and MRI machines. These machines are tailored to the needs of animals and are designed to capture the unique anatomical details of dogs and other animals. They provide the necessary adjustments and calibrations to ensure accurate and safe imaging for veterinary patients.

5) Radiation Safety

The radiation dose and safety protocols for VCT scans are established based on human studies. Using these machines on dogs without proper adjustments could pose unnecessary risks. Veterinary-specific imaging equipment is designed with the appropriate safety measures for animals, ensuring that they receive the correct amount of radiation for accurate imaging without undue risk.

BUT WHAT CAN WE USE TO SCAN OUR FURRY FRIENDS?!

There are several imaging techniques specifically designed for veterinary use that can effectively scan dogs. Here are some of the most common ones:

1. X-rays (Radiography)

X-rays are widely used in veterinary practices to create images of bones, organs, and other internal structures. They are particularly useful for detecting fractures, tumors, and foreign objects .

2. Ultrasound (Ultrasonography)

Ultrasound uses sound waves to create images of the inside of the body. It’s commonly used to examine soft tissues, such as organs and blood vessels, and is particularly useful for diagnosing conditions like heart disease and abdominal issues .

3. CT Scans (Computed Tomography)

CT scans provide detailed cross-sectional images of the body and are useful for diagnosing complex conditions, such as tumors, internal injuries, and bone disorders. Veterinary-specific CT scanners are designed to accommodate the anatomical differences of animals .

4. MRI (Magnetic Resonance Imaging)

MRI uses magnetic fields and radio waves to produce detailed images of soft tissues, such as the brain, spinal cord, and muscles. It’s particularly useful for diagnosing neurological conditions and soft tissue injuries . Like CT scans, MRIs require the dog to be sedated or anesthetized to ensure they remain still during the procedure.

5. Nuclear Medicine

This technique involves the use of small amounts of radioactive material to diagnose and treat diseases. It can provide information about the function of organs and tissues, which is useful for diagnosing conditions like cancer and thyroid disorders .

Conclusion

While VCT technology is advanced and highly effective for human diagnostics, veterinary medicine relies on equipment specifically designed for animals to ensure accurate and safe imaging. The anatomical differences, size and positioning challenges, need for sedation, and radiation safety concerns all contribute to why VCT scans aren’t typically used on dogs. Instead, veterinarians use specialized imaging tools that are better suited to capture the unique details of our beloved pets, ensuring they receive the best possible care.

REFERENCES:

The Future of Diagnostics: How VCT Scans are Changing the Game

Sun, 06 Oct 2024 08:07:22 GMT

After a lot of experimentation, scientists have developed a new method of imaging that captures 3D images of the human body using Volumetric Computed Tomography (VCT).

Not only that, but it has kept improving and evolving…

VCT scanners are now more powerful, quick, and stylish than ever. For anyone who has ever had to remain motionless for longer than five minutes (which is pretty much everyone), the fact that they can scan your body in a matter of seconds is fantastic news.

VCT has come a long way, transforming from bulky and slow to sleek and fast.

So, how does Volumetric Computed Tomography (VCT), a cutting-edge imaging technique, provide high-resolution, three-dimensional images of the human body while limiting radiation exposure and keeping patients comfortable and safe during the scan? This is the most amazing question to address first.

Here’s how it works:

As you gently pass through a large doughnut-shaped machine while lying down on a table, don’t be alarmed; it’s not as scary as it sounds. The machine continuously takes x-rays of your body from various angles as you pass through it.

These images are then transferred to a computer, which assembles them into a 3D model of your body.

The good news is that VCT scans are rapid and comfortable! There are no uncomfortable elements, such as radiation or sticks, to worry about. Plus, the images are incredibly detailed.

Certainly! There are numerous applications for Volumetric Computed Tomography (VCT) scans in various industries, including:

Medical diagnosis : VCT can detect and diagnose a variety of medical conditions, including cancer, heart disease, and neurological disorders.

Treatment planning : VCT allows clinicians to plan and prepare for surgical procedures, radiation therapy, and other types of medical treatments by obtaining precise 3D images of the body.

Monitoring illness progression : VCT can be used to track changes in the body over time, helping medical professionals monitor the progression of certain diseases and assess the effectiveness of treatments.

Research : VCT can be used to develop and test new medical technologies and therapies, as well as study the anatomy and function of the human body.

So, you might ask yourself how precise and reliable the 3D images generated by Volumetric Computed Tomography (VCT) scans can be…

VCT scans produce accurate, dependable, and highly detailed 3D images of the body. Bones, organs, blood vessels, and tissues are all incredibly clear for doctors to observe. It’s like having a clear window into the inner workings of the body without having to undergo any invasive procedures.

Therefore, you can be confident that if you require a VCT scan, it will provide your doctor with incredibly accurate and useful information to help with your medical diagnosis and treatment.

What about the risks associated with this machine??

VCT (Volumetric Computed Tomography) scans are typically regarded as safe, non-invasive, and have few adverse effects. However, there are a few potential risks and considerations to keep in mind, such as:

Radiation exposure : Ionizing radiation, which is present during VCT scans, may occasionally raise cancer risk. A single VCT scan normally exposes the patient to a small amount of radiation, which is unlikely to cause harm.

Allergies : Some individuals may develop allergies to the contrast dye used in VCT scans. Symptoms can include hives, breathing problems, and itching. Although rare, this can sometimes be treated with medication.

Claustrophobia : Some people may feel anxious or claustrophobic during the VCT scan, as it involves lying still in a narrow tube for several minutes. However, this can often be managed with relaxation techniques or medication to help you feel more comfortable.

Pregnancy : VCT scans are generally not recommended for pregnant women, as they involve exposure to ionizing radiation that can potentially harm the developing fetus. If a VCT scan is necessary during pregnancy, your doctor will take precautions to minimize radiation exposure to the fetus.

Overall, while VCT scans are generally safe and well-tolerated, it’s important to discuss any potential risks and concerns with your doctor before undergoing the procedure.

Fun fact about VCT scans :

No matter how sophisticated VCT technology may be, it still can’t be used for dogs and is only applicable to human patients. So, for the time being, we’ll just have to settle for standard dog X-rays. Check this article for more details on why it can't be used for dogs �� .

REFERENCES:

Ultrasound imaging: Beyond the Surface: A Deep Dive into the Inner Workings of Ultrasound Imaging

Thu, 19 Sep 2024 12:30:00 GMT

The story of ultrasound exploration is one of invention and perseverance, driven by an attempt to discover the secrets of the human body. Researchers have pushed the boundaries of science to explore the potential of sound waves for medical imaging, from the creation of sonar technology during World War I and II through the pioneering work of Karl Dussik in Austria. This road of discovery has resulted in a revolution in medical practice, with ultrasound now being used to diagnose and treat a wide range of diseases. Join us on a fascinating tour through the history of ultrasound to see how this extraordinary technology has changed the appearance of modern medicine.

To begin, understanding how ultrasound works will help us appreciate the incredible power and promise of this remarkable technology. So, to begin, consider the following question:

What is the procedure of an ultrasound?

"Ultrasound imaging is based on the same principles involved in the sonar used by bats, ships, and fishermen," according to the Radiological Society of North America. When a sound wave meets an item, it bounces back, which is known as echoing. By detecting these echo waves, it is possible to calculate the object's distance as well as its size, form, and consistency (whether the thing is solid or fluid).

What are the other elements of this procedure, from bat technic to medicine?

Ultrasound can detect changes in the appearance, size, or form of organs, tissues, and arteries, as well as abnormal masses like tumors. Ultrasound imaging sends high-frequency sound waves into the body via a tiny transducer (probe). The probe records the noises that bounce back, and a computer uses the sound waves to generate an image. Because ultrasound tests do not employ radiation (like X-rays do), the patient is not exposed to radiation. Because ultrasound images are collected in real-time, they can show the structure and movement of the body's internal organs, blood moving through blood vessels, or an unborn baby's movement and heartbeat.

Now, let's investigate the technique's applications after we've learned about it.

Ultrasound is used for a variety of diagnostic and therapeutic purposes in medicine. Some of the most common reasons why ultrasound is used include:

Medical condition diagnosis : pregnancy, heart illness, and cancer. Ultrasound imaging can offer clinicians detailed views of interior organs and structures, allowing them to detect any anomalies or disorders.
Medical procedure guidance : biopsies and needle aspirations. Doctors can use ultrasound imaging to visualize the location of tissues and structures, allowing for more accurate and precise operations.
Ultrasound can be used to track the advancement of medical disorders , such as the growth and development of a fetus during pregnancy or the progression of a disease.
Therapy : Ultrasound can be used therapeutically to reduce inflammation and improve healing, such as in physiotherapy or sports medicine.

From the purpose to the safety, did you know that getting an ultrasound scan is one of the risk-free medical procedures? That's correct, it's safer than petting a grizzly bear or riding a unicycle blindfolded. So, if you want to keep out of trouble, just lie back, relax, and let the ultrasound do its thing!

However, we will state some of the potential side effects or complications of ultrasound scans:

Patients may suffer discomfort or agony during the ultrasound scan in some situations, especially if the transducer is pushed against a sensitive portion of the body.
Skin irritation: The ultrasonic gel used during the scan may cause skin irritation or allergic responses.
Although there is no evidence that ultrasound scans are detrimental to babies, some research has suggested that repeated or prolonged exposure to ultrasound waves may have a deleterious effect on fetal development. As a result, ultrasound scans are often conducted only when medically essential during pregnancy.
False positives or false negatives: As with any diagnostic test, there is always the potential for false positives or false negatives, which can lead to unnecessary follow-up treatments or missed diagnoses.

The discussion of false positive and false negative diagnoses may raise the issue of how accurate ultrasound scans are.

Ultrasound scans are often regarded as a very accurate imaging modality with high sensitivity and specificity for a wide range of medical disorders. The accuracy of an ultrasound scan can be affected by several factors, including the technician's competence and expertise, the quality of the equipment used, and the specific ailment being checked.

Ultrasound scans, in general, have been demonstrated to be highly accurate for diagnosing illnesses such as pregnancy, gallstones, and thyroid nodules, among others. As with any medical test, there is always the possibility of false positives or false negatives, which may necessitate additional testing or review.

In the ever-evolving landscape of modern medicine, ultrasound scans stand out as a shining example of the power of human innovation. From their humble beginnings in the early 20th century to their current status as a cutting-edge imaging modality, ultrasound scans have revolutionized the way we approach healthcare, providing a safe, non-invasive, and highly accurate means of visualizing internal structures and diagnosing medical conditions. As we continue to push the boundaries of what's possible in medical imaging and beyond, it's clear that ultrasound scans will remain a vital tool in the arsenal of healthcare providers around the world, offering a glimpse into the incredible complexity and beauty of the human body.

REFERENCES:

Seeing is Believing: The Incredible Impact of X-Ray Technology

Tue, 17 Sep 2024 11:45:00 GMT

These strong rays have been used by doctors and scientists for almost a century to gaze into the mysteries of the human body and beyond. But did you know that X-rays were found entirely by chance ?

In 1895, Wilhelm Conrad Roentgen, a German physicist, was experimenting with cathode rays (aka electric currents) when he noticed an unusual glow coming from a nearby screen. He had no idea that this unintentional discovery would forever revolutionize the world of medicine!

Radiation such as X-rays can travel through the body. They are invisible to the naked eye and cannot be felt.

The energy from X-rays is absorbed in varying rates by different regions of the body as they move through the body. After the X-rays have passed through, a detector on the other side of the body collects them and converts them into an image.

Dense portions of your body, such as bone, that X-rays find difficult to get through, appear as distinct white patches in the image. Softer tissues that X-rays can easily pass through, such as your heart and lungs, seem darker.

So, what’s the true purpose of X-rays?

They are commonly used for a variety of evaluations, of which we shall highlight a few:

Dental X-rays are used in dentistry to obtain images of the teeth and surrounding tissues, which aid in the diagnosis of oral health concerns and treatment planning.
Cancer Treatment: a type of radiation therapy that uses high doses of radiation to eliminate cancer cells in specific parts of the body.
Veterinary Care: utilized in veterinary medicine to diagnose and treat animals, assisting veterinarians in the detection of fractures, cancers, and other health problems.
Industrial inspection is used to inspect machinery and infrastructure in the industrial sector, assisting in the detection of flaws and the prevention of accidents.
Forensic Science: a branch of forensic science that examines the evidence and reconstructs crime scenes to assist in identifying victims of crimes and accidents.
Bone Density Testing: used to assess bone density and aid in the diagnosis of osteoporosis and other bone-related diseases.

The chart below provides additional information about the medical applications of X-rays:

Finally, while X-rays are a useful tool for medical diagnostics, they can have negative side effects when used incorrectly or at high dosages. Patients should consider the risks and advantages of X-rays with their healthcare providers and only have imaging tests performed if they are medically necessary. Medical staff should also take precautions to limit their patients' exposure to radiation. X-rays, when used correctly and with safeguards, can provide vital diagnostic information without causing major harm.

Here are some of the side effects of X-rays that could be avoided:

Skin Damage: Exposure to high doses of radiation can cause skin redness, itching, and even skin burns.
Nausea and Vomiting: Some patients may experience nausea and vomiting due to exposure to high doses of radiation.
Cancer Risk: Long-term exposure to radiation can increase the risk of developing certain types of cancer, such as leukemia and thyroid cancer.
Genetic Mutations: Radiation exposure can cause genetic mutations that may be passed down to future generations.
Infertility: High doses of radiation can damage the reproductive organs, leading to infertility or other reproductive problems.

REFERENCES:

Is our energy finite? Or can we summon energy as much as we want?

Wed, 11 Sep 2024 11:30:00 GMT

I’ve always thought that our energy is limited (due to the physical laws of thermodynamics, where it states that energy is neither created nor destroyed, it’s only transformed) and that when we work around 10 hectic hours a day, there’s nothing to do more than go home, eat, watch some tiktoks/reels, and then sleep. I know that our bodies and minds can feel depleted after long periods of exertion, but this feeling is not always an indicator that we are out of energy.

Little by little, I am now convinced with the contrary to this theory. It’s not that our energy is finite, but what we can really do is to refresh ourselves to access the energy in us that we always had but never used.

Imagine your energy is 100%/day. All your life, you thought that you were using 90-95% of your energy by going to school and then studying after-school, or during the collage days, or even when you started working. The most hectic phase is the work phase, where you are now stuck in adulthood and you have no escape. But this phase will be the best one if you knew how to play it.

You are actually using only 50% of your true energy. (ps: I made up this percentage… but let me explain)

Now as I am writing this article, I was work-travelling, I woke up today at 4 am, worked on some urgent tasks before going to the hospital, went to the hospital at 8 am and then worked till 6:30 pm.

Then I went to the hotel, took a 1-hour rest. And now I am eating lunch and writing this article.

When I reached the hotel, I was tired as f**k. I just wanted to take a shower and then sleep, but then I remembered something that always motivated me. (I heard David Goggins talk about it in a Podcast)

Imagine when you die, the angels at the gates go through a list of your traits and qualities that you had during your lifetime, and they mention a top tier qualities that you’ve never imagined you will ever have or even mention accomplishments you’ve never thought that you would achieve something near to them. You tell them that they are describing someone else, and this person is not you. They reply to you that this person is the one you would have been if you worked enough on yourself.

CHILLS.

Imagine not being able to be the best version of yourself, just because you didn’t choose to…you always have the choice, but somehow you find an excuse to not do anything to make yourself better. Or even convince yourself that sending some emails or doing some tasks during the work day is enough to make you excel or reach this version of yourself.

So i got up, feeling a whole new energy in me (although I didn’t sleep). I went outside of the hotel to the nearest restaurant, and now i’m finishing this article.

After that I will continue working on my Running V-log project that I am currently working on. Step by Step.

But the most important thing is to know that you will reach what you want one day if you make enough effort to accomplish it and make less excuses to run from it. The key takeaway is that while our physical energy might have limits, our mental and emotional energy can be optimized through various strategies. By adopting a proactive approach to energy management and changing your perspective of how you see things, you can unlock your full potential and achieve greater productivity and fulfillment.

Adjustment Shock and Building an Anti-Fragile Mind

Sat, 07 Sep 2024 10:47:22 GMT

Adjustment shock is what we feel when life throws us a curveball, causing both our minds and bodies to react. In today’s ever-changing world, this is something we all face. On the flip side, there’s the idea of anti-fragility, a term coined by Nassim Nicholas Taleb. It describes systems that don’t just survive stress but actually thrive because of it. Let’s dive into how our brains can be anti-fragile.

Adjustment Shock

Think of adjustment shock like the shock of jumping into cold water. Your body and mind react instantly, often with stress and discomfort. This is a normal part of life and happens during big changes like moving to a new city, starting a new job, or dealing with a loss.

How Our Bodies and Minds React

When we face adjustment shock, our bodies kick into high gear, releasing stress hormones like cortisol and adrenaline. These prepare us to either fight the change or run from it. Mentally, we might feel anxious, confused, or overwhelmed. But these reactions aren’t all bad—they’re our brain’s way of adapting to new situations.

The Anti-Fragile Brain

Anti-fragility is more than just bouncing back—it’s about getting stronger. While resilience means resisting shocks and staying the same, anti-fragility means using those shocks to grow. Our brains are a perfect example of this. They thrive on challenges and stress, turning them into opportunities for growth.

Neuroplasticity

A key part of our brain’s anti-fragility is neuroplasticity—its ability to reorganize and form new connections throughout life. This lets our brains adapt to new experiences and improve. For example, learning a new language or instrument might be tough at first, but over time, our brains create new pathways that boost our cognitive abilities.

Real-Life Examples

1.Physical Exercise: Just like muscles get stronger with resistance training, our brains get stronger with mental challenges. Activities like solving puzzles, learning new skills, or tackling complex problems stimulate brain growth and improve cognitive function.

2.Post-Traumatic Growth: People who go through significant trauma often report personal growth and increased resilience. This is known as post-traumatic growth and shows how our brains can use adversity to build greater psychological strength.

3.Adapting to Technology: With technology advancing rapidly, we’re constantly adapting. Older adults learning to use smartphones, or new software might feel initial adjustment shock, but with time and practice, they not only adapt but also enhance their cognitive flexibility and problem-solving skills.

Analogies

Vaccination: Just like a vaccine introduces a small amount of a virus to boost the immune system, small stressors can prepare our brains for bigger challenges. This controlled exposure helps our brains develop strategies to handle future stress more effectively.

Forest Fires: In nature, small, controlled fires can prevent larger, destructive wildfires by clearing out underbrush and promoting new growth. Similarly, manageable stressors can clear out mental clutter and promote cognitive growth and resilience.

How can I apply antifragility principles in my daily life?

Applying antifragility principles in your daily life can help you not only withstand stress and challenges but also grow stronger from them. Here are some practical ways to incorporate these principles:

1. Embrace Small Stressors

- Physical Exercise: Engage in regular physical activities that challenge your body, such as weightlifting, running, or yoga. These activities introduce manageable stressors that help your body become stronger and more resilient.

- Mental Challenges: Take on activities that push your cognitive limits, like learning a new language, playing a musical instrument, or solving puzzles. These mental exercises stimulate brain growth and adaptability.

2. Seek Out New Experiences

- Travel: Explore new places and cultures. Traveling can expose you to different ways of thinking and living, which can broaden your perspective and enhance your adaptability.

- Hobbies: Try new hobbies or activities that are outside your comfort zone. Whether it's painting, cooking, or rock climbing, new experiences can help you develop new skills and resilience.

3. Build a Diverse Network

- Social Connections: Cultivate relationships with people from various backgrounds and with different viewpoints. A diverse social network can provide support, new ideas, and different perspectives, helping you navigate challenges more effectively.

- Professional Networks: Engage with professionals from different industries. This can open up new opportunities and provide insights that can help you adapt to changes in your career.

4. Practice Mindfulness and Reflection

- Mindfulness: Incorporate mindfulness practices such as meditation or deep breathing exercises into your daily routine. These practices can help you stay grounded and manage stress more effectively.

- Reflection: Regularly reflect on your experiences and challenges. Consider what you learned from them and how they helped you grow. This reflection can reinforce your ability to adapt and thrive in the face of adversity.

5. Adopt a Growth Mindset

- Learning from Failure: View failures and setbacks as opportunities for growth rather than as negative outcomes. Analyze what went wrong, learn from it, and apply those lessons to future endeavors.

- Continuous Learning: Commit to lifelong learning. Whether through formal education, online courses, or self-study, continuously seek to expand your knowledge and skills.

6. Implement Redundancies and Options

- Financial Resilience: Build an emergency fund and diversify your investments. Having financial buffers and multiple income streams can help you withstand economic shocks

7. Develop Emotional Resilience

- Emotional Awareness: Practice recognizing and understanding your emotions. This awareness can help you manage your reactions to stress and adversity more effectively.

- Support Systems: Build strong relationships with friends, family, or support groups. Having a reliable support system can provide emotional stability and help you navigate difficult times.

8. Experiment and Iterate

- Trial and Error: Don't be afraid to try new things and make mistakes. Each failure is an opportunity to learn and improve. For example, if you're starting a new business, expect setbacks and use them to refine your approach.

- Feedback Loops: Seek feedback from others and use it to make adjustments. Continuous improvement through feedback can help you become more adaptable and resilient.

9. Maintain Flexibility

- Adaptability: Be open to changing your plans and strategies as new information becomes available. Flexibility allows you to pivot and adjust to new circumstances more effectively.

- Backup Plans: Always have a Plan B (and even a Plan C). Having alternative options can reduce stress and provide a sense of security when things don't go as planned. However, before considering going to Plan B or C, make sure that you tried to invest your full potential in Plan A.

10. Cultivate Gratitude and Positivity

- Gratitude Practices: Regularly reflect on the things you're grateful for. This practice can shift your focus from what's going wrong to what's going right, fostering a positive mindset.

- Positive Thinking: Challenge negative thoughts and reframe them in a positive light. For example, instead of thinking, "I can't do this," try thinking, "This is a challenge, but I can learn and grow from it."

Conclusion

By integrating antifragility principles into your daily life, you can transform challenges into opportunities for growth and resilience. Whether through embracing small stressors, seeking new experiences, building diverse networks, or maintaining flexibility, these practices can help you navigate life's uncertainties with greater confidence and strength.

References

(1) The Antifragile Mindset | Psychology Today. https://www.psychologytoday.com/us/blog/digital-altruism/202003/the-antifragile-mindset.

(2) How To Embrace An Antifragile Mindset - This Naked Mind. https://thisnakedmind.com/how-to-embrace-an-antifragile-mindset/.

(3) Antifragility: How to use suffering to get stronger - Big Think. https://bing.com/search?q=brain+antifragility.

(4) Antifragility: How to use suffering to get stronger - Big Think. https://bigthink.com/mind-brain/antifragility/.

(5) Embracing Antifragility: A Revolutionary Approach to Parenting and .... https://ffew.ca/embracing-antifragility-a-revolutionary-approach-to-parenting-and-childrens-mental-health/.

(6) What Does It Mean to Be Antifragile? - Brainbot. https://brainbot.me/what-does-it-mean-to-be-antifragile/.

Are you feeling that you are not fulfilled with your life?

Thu, 05 Sep 2024 11:45:00 GMT

Are you feeling that you are not fulfilled with your life?

You’re not happy, you’re depressed, you’re feeling down, and it’s been like this for months.

You want to feel genuinely happy again, right?

1.Drop the Idea of Chasing Happiness

Happiness is often seen as the ultimate goal, but it’s a fleeting emotion that comes and goes. Instead of constantly chasing happiness, focus on finding meaning and purpose in your life. For example, if you love helping others, consider volunteering at a local charity. Engaging in meaningful activities can lead to a deeper, more lasting sense of fulfillment.

2.Get Moving

Physical activity is crucial for mental health. A sedentary lifestyle can lead to feelings of lethargy and depression. Incorporate at least 15 minutes of intense physical activity into your daily routine. For instance, you could start your day with a quick jog around your neighborhood or join a local fitness class. Exercise releases endorphins, which are natural mood lifters, and can significantly improve your overall well-being.

3.Feed Your Mind with Positivity

The thoughts you entertain first thing in the morning can set the tone for your entire day. Start your day with positive affirmations, gratitude, or motivational reading. For example, you could keep a gratitude journal and write down three things you’re thankful for each morning. Avoid checking your phone or watching the news immediately after waking up, as these can often introduce stress and negativity. Instead, focus on cultivating a positive mindset that will carry you through the day.

4.Surround Yourself with the Right People

The company you keep has a profound impact on your mental and emotional health. Spend time with people who inspire, support, and uplift you. For example, if you have a friend who always encourages you to pursue your goals, make an effort to spend more time with them. Avoid those who drain your energy or bring negativity into your life. Building a supportive social network can provide you with the encouragement and positivity needed to feel more fulfilled.

5.Listen to More Than Just Your Basic Needs

While it’s important to satisfy your basic needs like food, sleep, and physical comfort, it’s equally important to nurture your higher needs. These include intellectual stimulation, emotional connection, and personal growth. For instance, you could take up a new hobby that challenges your mind, like learning a new language or playing a musical instrument. Engage in activities that challenge your mind, foster deep relationships, and contribute to your personal development.

6.Work on What Satisfies You

Identify what truly brings you joy and satisfaction. This could be a hobby, a career goal, or a personal project. Dedicate time and effort to these pursuits, as they can provide a sense of accomplishment and purpose. For example, if you love painting, set aside time each week to work on your art. When you engage in activities that you are passionate about, you are more likely to experience a deeper sense of fulfillment.

10 Medications that were recalled by the FDA

Mon, 02 Sep 2024 11:00:00 GMT

The U.S. Food and Drug Administration (FDA) plays a crucial role in ensuring the safety and efficacy of medications. Despite rigorous testing, some drugs are recalled post-approval due to unforeseen adverse effects. This essay explores ten such medications, detailing the reasons behind their recalls.

1) Zantac (ranitidine):

In April 2020, the FDA requested the recall of all prescription and over-the-counter (OTC) ranitidine drugs, including Zantac, due to the presence of a probable human carcinogen called N-nitrosodimethylamine (NDMA) in the medications. NDMA is a known environmental contaminant and found in water and foods, including meats, dairy products, and vegetables, but it is not expected to cause harm when ingested in low levels. However, when exposed to higher levels over long periods of time, it may increase the risk of cancer.

Story:

N-Nitrosodimethylamine (NDMA) was discovered in Zantac (ranitidine) during routine testing by the FDA and other regulatory agencies. The discovery process involved several key steps:

Initial Detection: The FDA began testing ranitidine products after reports of NDMA contamination in other medications. The initial tests revealed that NDMA levels in ranitidine increased over time and with exposure to higher temperatures .
Chemical Breakdown: It was found that the active ingredient in Zantac, ranitidine, can break down into smaller molecules under certain conditions. These smaller molecules can then combine to form NDM A.
Advanced Testing Methods: Laboratories used advanced analytical methods, such as liquid chromatography-high resolution mass spectrometry (LC-HRMS), to detect and quantify NDMA levels in ranitidine . Some tests involved heating the product to simulate conditions during storage and transport, which showed significant NDMA formation .

2) Metformin:

Several manufacturers of metformin, a medication used to treat type 2 diabetes, have issued voluntary recalls due to the presence of a possible carcinogen called N-Nitrosodimethylamine (NDMA) in the medication. The levels of NDMA found in the recalled medications were above the acceptable daily intake limit set by the FDA.

Story:

N-Nitrosodimethylamine (NDMA) was discovered in metformin during routine testing and investigations by the FDA. The agency began testing metformin products after reports of NDMA contamination in other medications. The testing revealed that NDMA was present in the finished metformin tablets, but not in the active pharmaceutical ingredients (API) themselves

This suggests that NDMA may form during the manufacturing process or storage of the finished product1 . The FDA used advanced analytical methods, such as liquid chromatography-high resolution mass spectrometry (LC-HRMS), to detect and quantify NDMA levels in metformin . As a result, several lots of extended-release metformin were recalled to ensure patient safety .

3) Losartan:

In 2019, several lots of losartan, a medication used to treat high blood pressure, were recalled due to the presence of a possible carcinogen called N-Nitrosodiethylamine (NDEA) in the medication. The levels of NDEA found in the recalled medications were above the acceptable daily intake limit set by the FDA.

Story :

N-Nitrosodiethylamine (NDEA) was discovered in Losartan during routine testing and investigations by regulatory agencies like the FDA. This impurity, along with others like N-Nitrosodimethylamine (NDMA) and N-Nitroso-N-methyl-4-aminobutyric acid (NMBA), was found in the active pharmaceutical ingredient (API) used to manufacture the drug .

The contamination occurred due to a chemical reaction during the manufacturing process of the API. Specifically, suppliers in India and China inadvertently produced contaminated ingredients, which were then used by pharmaceutical companies to produce the final drug products . This led to the recall of several lots of Losartan to ensure patient safety .

4) Valsartan:

In 2018, several lots of valsartan, another medication used to treat high blood pressure, were recalled due to the presence of N-nitrosodimethylamine (NDMA) and N-Nitrosodiethylamine (NDEA) in the medication. The levels of NDMA and NDEA found in the recalled medications were above the acceptable daily intake limits set by the FDA.

5) Ibuprofen:

In 2018, several lots of liquid ibuprofen for infants and children were recalled due to the potential risk of higher concentrations of the medication. The recall was initiated by the manufacturer, Tris Pharma, after receiving customer complaints about the medication having higher concentrations of ibuprofen than listed on the label. Parents and caregivers were advised to stop using the recalled product and to contact their healthcare provider if their child had experienced any adverse effects. They were also instructed to return the product to the place of purchase for a refund.

Story:

Higher Concentration Levels: Some units from the recalled batches were found to contain ibuprofen levels up to 10% above the specified limit . This could lead to infants receiving a higher dose than intended.
Health Risks: Overdosing on ibuprofen can cause several adverse effects, especially in infants, including:

Gastrointestinal Issues: Nausea, vomiting, and abdominal pain.
Renal Injury: Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can cause kidney damage, particularly in young children.
Other Symptoms: Drowsiness, headache, and in severe cases, respiratory depression and coma.

6) Digoxin:

In 2017, several lots of digoxin, a medication used to treat heart failure and irregular heartbeats, were recalled due to the potential risk of incorrect dosing. The recall was initiated by the manufacturer, Westminster Pharmaceuticals, after discovering that some bottles may have contained tablets with twice the approved strength.

Story:

There was a Label Mix-Up, where ottles labeled as 0.125 mg contained 0.25 mg tablets, and vice versa .

Overdose: Patients expecting to take 0.125 mg but receiving 0.25 mg could experience significant drug toxicity, including symptoms like mental disorientation, dizziness, blurred vision, memory loss, and fainting .

Underdose: Patients expecting to take 0.25 mg but receiving 0.125 mg could experience a loss of control over heart rate and potential exacerbation of heart failure .

This recall was a precautionary measure to ensure patient safety and prevent any adverse health effects.

7) OxyContin:

In 2015, OxyContin was not specifically recalled, but there were significant developments related to its formulation and regulatory scrutiny:

Reformulation: Purdue Pharma, the manufacturer of OxyContin, had reformulated the drug to make it more abuse-deterrent. This new version was designed to be harder to crush, snort, or inject, which are common methods of abuse .
Regulatory Review: In 2015, the FDA was supposed to review follow-up data on the effectiveness of this reformulated version in reducing abuse. However, Purdue Pharma pulled its application to update OxyContin’s label with new information on abuse, stating that they needed more time to analyze the data .

As of 2024, Purdue Pharma has not reapplied to the FDA to update OxyContin’s label with new information on abuse deterrence. The company has been involved in ongoing legal and regulatory challenges, including a recent Supreme Court decision rejecting a nationwide settlement related to the opioid crisis .

Public Health Concerns: There were ongoing concerns about the effectiveness of the reformulated OxyContin in actually reducing abuse and addiction rates. The FDA and other health experts were closely monitoring the situation .

8) Tamiflu (oseltamivir phosphate):

In 2013, several lots of Tamiflu, a medication used to treat the flu, were recalled due to potential packaging defects that could cause the medication to spoil. The recall was initiated by the manufacturer, Roche, after discovering that the Tamiflu capsules had a defect that allowed moisture to enter the packaging, potentially causing the medication to spoil.

9) Levothyroxine:

In 2013, several lots of levothyroxine, a medication used to treat hypothyroidism, were recalled due to a labeling error that resulted in the incorrect strength being listed on the packaging. The recall was initiated by the manufacturer, Lannett Company, after discovering that some bottles contained tablets with a different strength than listed on the label.

10) HydroChloroThiazide (HCT):

In 2018, there were two notable recalls involving hydrochlorothiazide:

Label Mix-Up: Accord Healthcare issued a recall for one lot of Hydrochlorothiazide Tablets USP, 12.5 mg, because bottles labeled as hydrochlorothiazide were found to contain spironolactone tablets instead . This mix-up could lead to patients receiving the wrong medication, which could have serious health implications.
Contamination with NDEA: Teva Pharmaceuticals recalled several lots of amlodipine/valsartan/hydrochlorothiazide combination tablets due to the detection of N-Nitrosodiethylamine (NDEA), a probable human carcinogen, in the valsartan component . This impurity was found in the active pharmaceutical ingredient (API) manufactured by Mylan India.

Conclusion:

The recall of these medications underscores the importance of continuous monitoring and post-marketing surveillance to ensure drug safety. While these recalls highlight the potential risks, they also demonstrate the FDA’s commitment to protecting public health.

References :

Couch to 5K: A Step-by-Step Guide to Running Your First 5K

Thu, 29 Aug 2024 20:14:40 GMT

Introduction

Running a 5K race is a popular fitness goal for many beginners. The “Couch to 5K” (C25K) program is designed to help individuals transition from a sedentary lifestyle to running a 5K in just a few weeks. This article provides a comprehensive overview of the C25K training plan, its benefits, and practical tips for success.

What is Couch to 5K?

The Couch to 5K program was created by Josh Clark in the 1990s to help his mother start running. It has since become a widely adopted training plan, with millions of participants worldwide . The program typically spans 8-9 weeks and uses a combination of walking and running intervals to gradually build endurance and stamina .

How Does the Program Work?

The C25K plan is structured around three workouts per week, each lasting about 20-30 minutes. The workouts start with a warm-up walk, followed by alternating periods of running and walking, and end with a cool-down walk. As the weeks progress, the running intervals increase while the walking intervals decrease .Benefits of the Couch to 5K Program

Accessibility: The program is designed for beginners with no prior running experience.
Gradual Progression: The incremental increase in running time helps prevent injuries and build confidence.
Flexibility: The plan can be adjusted based on individual fitness levels and schedules .
Mental Health: Regular physical activity, such as running, has been shown to improve mood and reduce anxiety .

Training Plan Overview

Weeks 1-3: Focus on short running intervals (1-2 minutes) with longer walking breaks (3-4 minutes).
Weeks 4-6: Increase running intervals (3-5 minutes) and reduce walking breaks (2-3 minutes).
Weeks 7-9: Aim for continuous running with minimal walking breaks, building up to 30 minutes of non-stop running.

Tips for Success

Consistency: Stick to the schedule and avoid skipping workouts.
Proper Gear: Invest in a good pair of running shoes to prevent injuries.
Hydration and Nutrition: Maintain a balanced diet and stay hydrated.
Listen to Your Body: Rest if you experience pain or discomfort to avoid overtraining.

What are some common mistakes to avoid during C25K training?

Skipping Warm-Ups and Cool-Downs: Neglecting these can increase the risk of injury. Always start with a 5-minute warm-up walk and end with a cool-down .
Overtraining: Trying to do too much too soon can lead to burnout or injury. Stick to the plan and allow your body to gradually adapt .
Ignoring Pain: While some discomfort is normal, sharp or persistent pain is a sign to stop and rest. Pushing through pain can lead to serious injuries .
Inconsistent Training: Skipping workouts or not following the schedule can disrupt your progress. Consistency is key to building endurance and stamina .
Poor Running Form: Incorrect form can cause injuries and reduce efficiency. Focus on maintaining a good posture, with relaxed shoulders and a slight forward lean .
Inadequate Hydration and Nutrition: Not drinking enough water or eating poorly can affect your performance and recovery. Ensure you stay hydrated and maintain a balanced diet .
Wearing Improper Footwear: Running in old or unsuitable shoes can lead to discomfort and injuries. Invest in a good pair of running shoes that provide proper support .
Setting Unrealistic Goals: Expecting to run a 5K too quickly can be discouraging. Set achievable goals and celebrate small milestones along the way .

Are there any scientific studies on the effectiveness of C25K?

Injury Prevention: Studies have shown that the combination of running and walking intervals in programs like C25K can help prevent injuries by gradually increasing the physical demands on the body .
Improved Cardiovascular Health: Research indicates that participants in the C25K program experience significant improvements in cardiovascular fitness, including increased VO2 max, which is a measure of the body’s ability to use oxygen during exercise .
Mental Health Benefits: Regular participation in the C25K program has been associated with reduced symptoms of anxiety and depression, as well as improved overall mood and mental well-being .
Adherence and Motivation: The structured nature of the C25K program, with its clear goals and gradual progression, has been found to enhance adherence and motivation among beginners, making it easier for them to stick with the program.

These studies highlight the multifaceted benefits of the C25K program, making it an effective and accessible option for those looking to start running.

Conclusion

The Couch to 5K program is an effective and accessible way for beginners to achieve their goal of running a 5K. By following the structured plan and incorporating the tips provided, participants can build endurance, improve their fitness, and enjoy the numerous physical and mental health benefits of running.

You can watch this YouTube Video for to learn how to do Couch to 5K!

Resources:

RunToTheFinish. Couch to 5K Training Plan - A Complete Guide for Beginners. Available from: https://www.runtothefinish.com/couch-to-5k/
Coach the Run. Your ultimate couch to 5K plan PDF: from sofa to finish line in weeks. Available from: https://coachtherun.com/running-training/tips/couch-to-5k-plan/
Runstreet. Couch to 5K Training Guide with Free Printable Plan. Available from: https://www.runstreet.com/blog/couch-to-5k
TrainingPeaks. Couch to 5k | running Training Plan. Available from: https://www.trainingpeaks.com/training-plans/running/5km/tp-496210/couch-to-5k
Run With Caroline. The ultimate Couch to 5k plan: A complete guide. Available from: https://www.runwithcaroline.com/10-week-couch-to-5k-training-plan/
Love Life Be Fit. Couch to 5K Training Plan. Available from: https://lovelifebefit.com/couch-to-5k-training-plan/
Marathon Handbook. Couch to 5K Mistakes. Available from: https://marathonhandbook.com/couch-to-5k-mistakes/
Nerd Fitness. Couch to 5K: Crucial Things to Know Before You Start Training. Available from: https://www.nerdfitness.com/blog/couch-to-5k-crucial-things-to-know-before-you-start-training/

Runner Beginner's Guide: What you need to take into consideration?

Sun, 25 Aug 2024 08:00:00 GMT

Introduction

Running is a popular form of exercise that offers numerous health benefits, including improved cardiovascular health, weight management, and mental well-being. However, for beginners, it is crucial to approach running with a structured plan to avoid injuries and ensure long-term success. This essay provides a scientific guide for novice runners, focusing on the importance of starting slow, maintaining proper running form, and employing efficient breathing techniques.

Starting Slow: The Importance of Gradual Progression

For beginners, starting with walking and gradually increasing running intensity is essential. This approach allows the body to adapt to the new physical demands, reducing the risk of injuries. Research indicates that sudden increases in running volume can lead to overuse injuries such as shin splints and stress fractures . A common recommendation is the “10% rule,” which suggests increasing weekly mileage by no more than 10% .

Example: A beginner might start with a routine of walking for 30 minutes, three times a week. Over several weeks, they can gradually introduce short running intervals, such as running for one minute followed by walking for four minutes, and progressively increase the running duration as their fitness improves.

Running Form: Basics of Proper Technique to Prevent Injuries

Proper running form is crucial for preventing injuries and enhancing performance. Key elements of good running form include:

Posture: Maintain an upright posture with a slight forward lean from the ankles, not the waist. This helps in efficient energy transfer and reduces strain on the lower back .
Foot Strike: Aim for a midfoot strike rather than a heel strike. A midfoot strike reduces the impact forces on the joints and promotes a more natural running gait .
Cadence: A higher cadence (steps per minute) can reduce the risk of injuries. Studies suggest aiming for a cadence of around 170-180 steps per minute.

Example: A beginner can practice running drills such as high knees and butt kicks to improve their running form and increase cadence.

Breathing Techniques: How to Breathe Efficiently While Running

Efficient breathing is vital for maintaining endurance and preventing fatigue. Proper breathing techniques can enhance oxygen delivery to the muscles and improve overall running performance.

Diaphragmatic Breathing : Engage the diaphragm by breathing deeply into the belly rather than shallow chest breathing. This technique increases lung capacity and oxygen intake.
Rhythmic Breathing : Coordinate breathing with running steps to create a consistent rhythm. A common pattern is the 2:2 ratio, where the runner inhales for two steps and exhales for two steps.

Example: Beginners can practice diaphragmatic breathing by lying on their back with a hand on their belly, focusing on making the belly rise and fall with each breath. Once comfortable, they can incorporate this technique into their running routine.

Tracking progress: a vital aspect of any fitness journey

It not only helps in monitoring improvements and setting realistic goals but also keeps motivation high by providing tangible evidence of progress. By systematically tracking various aspects of their running routine, beginners can make informed adjustments to their training plans, avoid plateaus, and celebrate milestones. This section explores several effective methods for beginners to track their running progress, ensuring a structured and rewarding running experience.

1. Running Log or Journal

Keeping a running log or journal is a traditional yet effective way to track progress. Record details of each run, including distance, time, route, weather conditions, and how you felt during the run. This helps identify patterns and areas for improvement .

2. GPS Running Watch or App

Using a GPS running watch or a smartphone app can provide detailed data on your runs, such as distance, pace, elevation, and heart rate. Popular apps like Strava, Runkeeper, and Nike Run Club offer features to track progress, set goals, and join challenges .

3. Race Results

Participating in local races and recording your times is a great way to measure progress. Comparing your race times over months or years can show improvements in speed and endurance1 .

4. Fitness Tests

Regular fitness tests, such as time trials or VO2 max tests, can provide objective measures of your running fitness. These tests can be done periodically to track improvements in aerobic capacity and endurance1 .

5. Body Metrics

Tracking body metrics such as weight, body fat percentage, and muscle mass can provide insights into how your training is affecting your overall fitness. Many smart scales and fitness trackers can help monitor these metrics .

Example of a Beginner’s Progress Tracking Plan:

Weekly Log: Write down each run’s details in a journal.
Monthly Review: Use a GPS app to analyze your monthly running data.
Quarterly Race: Participate in a local 5K or 10K race and record your time.
Biannual Fitness Test: Perform a time trial or VO2 max test every six months.
Body Metrics: Track weight and body fat percentage weekly.

By combining these methods, beginners can get a comprehensive view of their progress and stay motivated on their running journey.

Conclusion

Starting slow, maintaining proper running form, employing efficient breathing techniques, and tracking your progress are fundamental components of a successful running regimen for beginners. By following these scientifically-backed guidelines, novice runners can minimize the risk of injuries, enhance their performance, and enjoy the numerous benefits of running.

You can watch this YouTube Video for Beginner Run Tips.

Resources:

1 . Hreljac A. Impact and overuse injuries in runners. Med Sci Sports Exerc. 2004;36(5):845-849.

2 . Buist I, Bredeweg SW, Bessem B, van Mechelen W, Lemmink KA, Diercks RL. Incidence and risk factors of running-related injuries during preparation for a 4-mile recreational running event. Br J Sports Med. 2010;44(8):598-604.

3 . Novacheck TF. The biomechanics of running. Gait Posture. 1998;7(1):77-95.

4. Lieberman DE, Venkadesan M, Werbel WA, Daoud AI, D’Andrea S, Davis IS, et al. Foot strike patterns and collision forces in habitually barefoot versus shod runners. Nature. 2010;463(7280):531-535.

5. Heiderscheit BC, Chumanov ES, Michalski MP, Wille CM, Ryan MB. Effects of step rate manipulation on joint mechanics during running. Med Sci Sports Exerc. 2011;43(2):296-302.

6. McConnell AK. Breathe Strong, Perform Better. Human Kinetics; 2011.

7. Bramble DM, Carrier DR. Running and breathing in mammals. Science. 1983;219(4582):251-256.

8. https://thecontinentalcamper.com/running/setting-running-goals/

9. Running 101: Tips for Beginning Runners (clevelandclinic.org)

10 . Beginner Run Tips | How To Start Running! (youtube.com)

Perfectionism: The Double-Edged Sword

Thu, 22 Aug 2024 08:45:00 GMT

Perfectionism, often perceived as a virtue, can paradoxically hinder personal growth and well-being. By understanding the pitfalls of perfectionism, individuals can cultivate healthier mindsets and behaviors.

Introduction

Perfectionism, like a double-edged sword, cuts both ways. On one side, it drives excellence and attention to detail; on the other, it inflicts wounds of anxiety, self-criticism, and missed opportunities. This essay delves into the psychology of perfectionism, its consequences, and practical strategies to mitigate its harmful effects.

The Allure of Perfection

Imagine a potter meticulously shaping clay on a wheel. Each stroke matters—the curve of the vase, the symmetry of the bowl. Perfectionism whispers, "One more tweak, one more spin." But the potter, lost in pursuit of flawlessness, risks collapsing the vessel. Similarly, perfectionists obsess over minor imperfections, overlooking the beauty of their creations. This relentless pursuit of perfection can also hinder productivity. Instead of completing tasks efficiently, perfectionists may spend an inordinate amount of time on minor details, delaying progress and sometimes missing deadlines. The fear of making mistakes can be so paralyzing that it prevents them from taking risks or trying new things, stifling creativity and innovation.

The Anatomy of Perfectionism

Perfectionism manifests in two primary forms:

Self-Oriented Perfectionism:

This form of perfectionism is characterized by an internal drive to meet impossibly high standards. Imagine an artist striving for the perfect brushstroke, erasing and redoing until exhaustion. This relentless pursuit stifles creativity and joy. Self-oriented perfectionists often set unrealistic goals for themselves and are highly critical of their own performance. They may spend excessive amounts of time on tasks, constantly seeking to improve and perfect their work. This can lead to burnout, as the pressure to achieve perfection becomes overwhelming. Additionally, the fear of making mistakes can prevent them from taking risks or trying new things, ultimately hindering personal growth and development.

Other-Oriented Perfectionism:

This form of perfectionism involves the urge to impose perfection on others. Picture a parent demanding straight-A report cards from their child. While well-intentioned, this pressure erodes self-esteem and fosters anxiety. Other-oriented perfectionists have high expectations for those around them and can be overly critical when these expectations are not met. This can strain relationships, as the constant pressure to meet someone else’s standards can lead to feelings of inadequacy and resentment. In the workplace, other-oriented perfectionists may struggle with delegation, as they believe that others cannot meet their exacting standards. This can create a stressful environment and hinder team collaboration and productivity.

The Downward Spiral

Perfectionism's dark side emerges when it becomes a bad habit:

1. Fear of Failure:

Perfectionists dread mistakes like a tightrope walker fearing the abyss below. But without missteps, growth remains elusive. Edison’s light bulb required thousands of failed attempts. This fear of failure can be paralyzing, preventing individuals from taking necessary risks and trying new things. It can lead to a cycle of avoidance, where the fear of not being perfect stops any action from being taken at all. Over time, this can stifle personal and professional development, as opportunities for learning and improvement are missed.

2. Procrastination:

Perfectionists delay tasks, fearing they won’t meet their own lofty standards. Imagine a gardener waiting for the perfect weather to plant seeds—meanwhile, the garden lies fallow. This procrastination is often driven by the anxiety of not achieving perfection, leading to a constant state of inaction. Tasks pile up, deadlines are missed, and the stress of unfinished work accumulates. This can create a vicious cycle where the pressure to be perfect leads to more procrastination, further increasing stress and anxiety.

3. Health Implications:

Perfectionism correlates with anxiety, depression, and even physical ailments. The marathon runner who pushes beyond exhaustion risks injury; similarly, mental health suffers when perfectionism exhausts the mind. Chronic stress from striving for perfection can lead to burnout, characterized by emotional, physical, and mental exhaustion. It can also contribute to physical health issues such as headaches, digestive problems, and weakened immune function. The relentless pursuit of perfection can erode self-esteem and lead to feelings of worthlessness when perfection is not achieved, further exacerbating mental health issues.

The Art of Imperfection

Bonsai Trees : Perfectionists prune relentlessly, yet the most captivating bonsai trees bear scars—proof of resilience and adaptation. These scars tell a story of survival and growth, adding character and uniqueness to each tree. In the same way, life’s imperfections and challenges shape us, making us stronger and more resilient. Embracing these imperfections can lead to a deeper appreciation of the beauty that lies in the natural, unpolished aspects of life.

Writing a Novel : Hemingway once said, “The first draft of anything is garbage.” Perfectionists agonize over the first sentence, never completing the novel. This obsession with getting everything right from the start can stifle creativity and halt progress. Writing is a process that involves revision and refinement. By allowing themselves to write imperfectly, authors can explore their ideas more freely and develop their stories more fully. The key is to get words on the page and trust that the editing process will bring clarity and polish to the work.

Social Interactions : Imagine a dance floor where every step must be flawless. Perfectionists miss the joy of spontaneous twirls and laughter. Social interactions are meant to be fluid and dynamic, filled with moments of spontaneity and genuine connection. When perfectionists focus too much on saying the right thing or making the perfect impression, they can miss out on the authentic experiences that make relationships meaningful. Embracing the occasional misstep or awkward moment can lead to more genuine and enjoyable interactions, fostering deeper connections with others.

Strategies for Liberation

1.Set Realistic Goals : Like a climber ascending Everest, break the journey into manageable steps. Celebrate base camps—the imperfect but essential milestones. Setting realistic goals involves recognizing that progress is often incremental and that each small achievement is a step toward the larger objective. By breaking down tasks into smaller, more manageable parts, perfectionists can reduce the overwhelming pressure to achieve perfection all at once. This approach allows for regular celebrations of progress, which can boost motivation and morale. Each base camp reached is a testament to perseverance and effort, reinforcing the idea that imperfection is a natural part of the journey.

2.Embrace "Good Enough" : The chef who serves a delicious but imperfect soufflé wins hearts. Excellence need not be flawless. Embracing the concept of “good enough” means recognizing that perfection is often an unattainable ideal and that striving for it can hinder progress and satisfaction. By accepting that a task or project can be valuable and successful even if it isn’t perfect, perfectionists can alleviate some of the pressure they place on themselves. This mindset shift allows for greater creativity and innovation, as individuals are more willing to take risks and try new things without the fear of falling short of perfection.

3.Self-Compassion : Treat yourself as you would a friend. When the potter’s vase wobbles, they don’t shatter it; they steady it. Self-compassion involves being kind and understanding toward oneself, especially in the face of mistakes or perceived failures. Perfectionists often hold themselves to impossibly high standards and can be harshly self-critical when they don’t meet them. By practicing self-compassion, they can learn to treat themselves with the same kindness and patience they would offer a friend. This approach helps to build resilience and reduces the negative impact of perfectionism on mental health. When setbacks occur, self-compassion encourages a gentle and supportive response, allowing for recovery and continued growth.

Implementing these strategies can help perfectionists find a healthier balance and enjoy their pursuits more fully. By setting realistic goals, embracing imperfection, and practicing self-compassion, they can liberate themselves from the constraints of perfectionism and lead a more fulfilling and joyful life.

VI. Conclusion

Perfectionism, like a mirage, promises an oasis but leaves parched souls. It lures us with the illusion of flawlessness, yet often results in frustration and exhaustion. Embrace the beauty of imperfection—the cracks in the pottery, the unfinished symphony. These imperfections are not flaws but unique characteristics that add depth and meaning to our creations and experiences.

In the imperfect, we find authenticity, growth, and the richness of the human experience. The cracks in the pottery tell a story of resilience and history, each one a testament to the journey rather than the destination. The unfinished symphony invites us to appreciate the process of creation, where each note, even if not perfect, contributes to a larger, more meaningful whole.

By accepting and celebrating imperfections, we allow ourselves to be more genuine and vulnerable. This authenticity fosters deeper connections with others, as we share our true selves rather than a polished facade. Growth emerges from our willingness to learn from mistakes and adapt, leading to personal and professional development.

Ultimately, the richness of the human experience lies in our ability to embrace and find beauty in the imperfect. It is through these imperfections that we discover our strengths, build resilience, and create a life filled with meaning and joy. So, let go of the pursuit of perfection and cherish the unique, imperfect moments that make life truly extraordinary.

References:

Flett, G. L., & Hewitt, P. L. (2002). Perfectionism and maladjustment: An overview of theoretical, definitional, and treatment issues. In G. L. Flett & P. L. Hewitt (Eds.), Perfectionism: Theory, research, and treatment (pp. 5-31). American Psychological Association.
Sirois, F. M. (2014). Procrastination and perfectionism: A deadly combination for academic performance. Journal of Social and Clinical Psychology , 33(10), 914-931.

Setting Goals: How to set realistic running goals.

Wed, 21 Aug 2024 10:30:00 GMT

Introduction

Setting realistic running goals is crucial for both beginners and seasoned runners. Goals provide direction, motivation, and a sense of accomplishment. However, setting goals that are too ambitious can lead to frustration and injury, while goals that are too easy may not provide enough challenge. This essay explores the science behind setting realistic running goals, delving into molecular insights and using analogies to make the concepts more accessible.

The Science of Goal Setting

At the core of goal setting is the brain’s reward system, primarily driven by the neurotransmitter dopamine. When you set a goal, your brain releases dopamine, which creates a feeling of pleasure and motivation. This is why setting and achieving goals feels rewarding. However, the key is to set goals that are challenging yet achievable to maintain a steady release of dopamine and keep motivation high .

Molecular Insights

On a molecular level, setting and achieving goals involves complex biochemical processes. When you set a running goal, your brain’s neurons communicate through synapses, releasing neurotransmitters like dopamine and serotonin. These chemicals help regulate mood, motivation, and focus. For instance, dopamine is often referred to as the “feel-good” neurotransmitter because it plays a significant role in reward-motivated behavior.

Moreover, regular physical activity, such as running, increases the production of brain-derived neurotrophic factor (BDNF), a protein that supports the growth and survival of neurons. BDNF is crucial for learning and memory, which means that setting and achieving running goals can enhance cognitive function and overall brain health .

Setting Realistic Running Goals

1.Know Your Starting Point : Assess your current fitness level. This can be done through a simple test, like running a mile and recording your time. Knowing where you start helps in setting achievable goals.

2. Use the SMART Criteria : Goals should be Specific, Measurable, Achievable, Relevant, and Time-bound. For example, instead of saying “I want to run faster,” set a goal like "I want to improve my 5K time by 2 minutes in the next 3 months" .

3.Break It Down : Large goals can be overwhelming. Break them into smaller, manageable milestones. For instance, if your goal is to run a marathon, start with a 5K, then a 10K, and gradually increase your distance.

4.Monitor Progress : Keep track of your progress through a running app or journal. This helps in staying accountable and making necessary adjustments to your training plan.

Setting running goals is like building a house. You need a solid foundation (your current fitness level), a clear blueprint (your SMART goals), and regular maintenance (consistent training and progress monitoring).

Conclusion

Setting realistic running goals is a blend of art and science. By understanding the molecular processes involved and using practical strategies, you can set goals that are both challenging and achievable. Remember, the journey is just as important as the destination. Celebrate each milestone and enjoy the process of becoming a better runner.

Resources:

Huberman A. The Science of Setting & Achieving Goals. Huberman Lab. 2022.
Bass R. How to Set Realistic Running Goals (and Achieve Them). ASICS Runkeeper. 2023.
RunningKiwi. The Secret to Running Goal Setting: Unleashing Peak Performance. 2024.
Route 66 Marathon. How to Set Realistic Running Goals. 2019.

The First Nasal Treatment for Anaphylaxis: FDA APPROVED!

Sat, 17 Aug 2024 09:43:55 GMT

Anaphylaxis is a severe, life-threatening allergic reaction that can occur rapidly, requiring immediate medical intervention. Traditionally, epinephrine autoinjectors have been the standard of care for such emergencies. However, the recent approval by the U.S. Food and Drug Administration (FDA) of a novel nasal spray, named neffy, marks a significant milestone in the management of anaphylactic reactions

What is Neffy?

Neffy (epinephrine nasal spray) is the first of its kind for the emergency treatment of allergic reactions (Type I), including anaphylaxis, in adult and pediatric patients who weigh at least 30 kilograms (approximately 66 pounds). This approval is particularly noteworthy as it introduces the first non-injectable form of epinephrine, potentially reducing barriers to rapid treatment due to needle phobia

Why Neffy was approved?

The approval of Neffy was based on four studies involving 175 healthy adults, which demonstrated that the epinephrine concentrations in the blood following administration of Neffy were comparable to those achieved with approved epinephrine injection products. Additionally, Neffy showed similar increases in blood pressure and heart rate, which are critical effects of epinephrine in treating anaphylaxis.

How is it Administered?

Neffy is administered as a single dose nasal spray into one nostril and may be given a second dose if symptoms do not improve or worsen. It is important to note that certain nasal conditions, such as nasal polyps or a history of nasal surgery, may affect the absorption of Neffy. In such cases, patients are advised to consult with healthcare professionals regarding the use of injectable epinephrine products

Conclusion:

The introduction of neffy is a welcome addition to the arsenal of anaphylaxis treatments, offering a needle-free alternative that may encourage more timely administration of life-saving epinephrine. As with any new medical product, ongoing monitoring and real-world data will be essential to assess the long-term efficacy and safety of this innovative treatment option.

References :

-FDA Approves First Nasal Spray for Treatment of Anaphylaxis.

Link: https://www.fda.gov/news-events/press-announcements/fda-approves-first-nasal-spray-treatment-anaphylaxis

The Power of Microshifts: Small Changes, Big Impact

Wed, 14 Aug 2024 12:00:00 GMT

In the realm of personal development and behavioral change, the concept of microshifts has gained significant attention. Microshifts refer to small, incremental changes that, when consistently applied, lead to substantial transformation over time. This essay explores the scientific basis of microshifts, and the more you understand it, it will make reaching your goal easier!

Understanding Microshifts

Microshifts are akin to the gradual erosion of a mountain by wind and water. Just as tiny particles of rock are worn away over centuries to reshape the landscape, small behavioral changes can accumulate to create profound personal transformation. The principle behind microshifts is rooted in the idea that large-scale change is often daunting and unsustainable, whereas small, manageable adjustments are more likely to be maintained over the long term.

The Science Behind Microshifts

Research in behavioral psychology supports the efficacy of microshifts. Studies have shown that small, consistent changes are more effective in creating lasting habits compared to drastic, immediate overhauls. This is because microshifts leverage the brain's natural propensity for gradual adaptation. When changes are too large, they can trigger resistance and overwhelm, leading to failure. In contrast, microshifts are subtle enough to bypass the brain's defense mechanisms, making them easier to integrate into daily routines.

Real-Life examples:

1.The Compound Effect:

Imagine saving a small amount of money each day. Initially, the amount seems insignificant, but over time, these small savings accumulate into a substantial sum. Similarly, microshifts in behavior, such as drinking an extra glass of water daily or taking a five-minute walk, can lead to significant health improvements over months and years.

2.Gardening:

Consider the process of growing a garden. Planting a single seed and nurturing it with small, consistent actions like watering and weeding eventually results in a flourishing garden. In personal development, microshifts act as these small nurturing actions that, over time, cultivate a thriving and transformed self.

3.Learning a New Skill:

Learning to play a musical instrument provides another apt analogy. Practicing for just 10 minutes a day may not seem impactful initially, but this consistent practice builds muscle memory and skill proficiency over time. Microshifts in learning, such as dedicating a few minutes daily to a new language, can lead to fluency over months.

How Microshifts has helped me in several aspects:

Let me give you an example about me and how I progressed in French Language. Initially, I only knew “Bonjour” and “Merci” as I did not have the chance to learn the French language since school. Later in life when I had plans on moving to France, I started learning on Duolingo 5 minutes daily. Currently I have no plans going to France, but I'm still doing my daily streak of ~1,400 days of 5-10 minutes of Duolingo daily. Currently, I am able of reading, speaking, and listening to basic and somehow complex French conversations with no difficulties. If I put more minutes to it daily, I know that I can progress even more!

Another example is writing these articles on my website. When i published my website and wanted to add more articles to it, i had a challenging obstacle, and it was my actual work. When i used to finish working, i was drained and i had no energy especially after working consistently for long hours. This made me not write articles on my website anymore and had a large gap between the last article published and the most recent one. Currently, i am uploading 2 articles per week. What allowed me to do this is microshifting. I started to dedicate 5-10 minutes daily to write anything that comes up to my mind. At the end of the week, i had like 3-4 topics that i wrote about, and when i want to upload the articles on my website, i choose one or two of them and finalize them during the weekend and publish them��

Practical Application of Microshifts

To implement microshifts effectively, it is essential to identify specific, achievable changes. For instance, if the goal is to improve physical fitness, starting with a single push-up a day can be a microshift. Gradually increasing the number of push-ups over weeks makes the goal more attainable and less intimidating. Similarly, for mental well-being, practicing mindfulness for just one minute daily can be a microshift that eventually leads to a more mindful and stress-free life.

Conclusion

Microshifts demonstrate that small, consistent actions can lead to significant and lasting change. By understanding and applying the principles of microshifts, individuals can overcome the overwhelm associated with large-scale transformations and achieve their personal development goals in a sustainable manner. Just as a mountain is reshaped by countless tiny particles, our lives can be transformed by the power of microshifts.

References:

1. Fogg BJ. Tiny Habits: The Small Changes That Change Everything. Boston: Houghton Mifflin Harcourt; 2019.

2. Clear J. Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. New York: Avery; 2018.

3. Wiest B. The Mountain Is You: Transforming Self-Sabotage Into Self-Mastery. Thought Catalog Books; 2020.

Procrastination: Causes, Types, and Strategies for Management

Sun, 11 Aug 2024 10:27:03 GMT

Procrastination is the act of delaying tasks or decisions despite knowing that it will lead to negative consequences.  It’s a common human behavior, affecting approximately 20% of adults . But why do we procrastinate, and how can we overcome it?

Let’s explore the science behind it.

I. Causes of Procrastination

Temporal Discounting : Our brains tend to prioritize immediate rewards over long-term benefits. We choose short-term pleasure (like watching cat videos) over long-term goals (like writing a report).
Emotional Regulation : Procrastination often stems from our inability to manage negative emotions associated with tasks. We avoid discomfort by postponing work.
Task Complexity : Daunting or complex tasks trigger anxiety, leading us to delay them. The brain seeks comfort in simpler, familiar activities.
Low Self-Regulation : Procrastinators struggle with self-control, impulsivity, and time management.

II. Types of Procrastination

Active Procrastination : Some individuals thrive under pressure. They delay tasks but perform well when deadlines approach. It’s like a sprinter who accelerates at the last lap.
Passive Procrastination : This is the classic form. People avoid tasks until they become urgent. It’s akin to a student cramming for an exam the night before.
Decisional Procrastination : Difficulty making choices leads to indecision. We postpone decisions to avoid potential regret.
Avoidant Procrastination : Fear of failure or perfectionism drives avoidance. We’d rather not attempt a task than risk falling short.

Which one are you??��

III. Consequences of Procrastination

1. Mental Health and Procrastination:

2. Physical Health and Procrastination:

3. Economic Impact and Procrastination:

IV. Strategies for Overcoming Procrastination

1.Structured Planning and Goal Setting :

Break down tasks into smaller, manageable steps. Set specific deadlines for each subtask. For instance, if you’re writing a report, divide it into researching, outlining, drafting, and editing stages.

Use the SMART (Specific, Measurable, Achievable, Relevant, Time-bound) criteria when setting goals. This clarity helps maintain focus.

2.Time Blocking :

Allocate dedicated time blocks for specific tasks. The Pomodoro Technique is a popular approach: work intensely for 25 minutes, then take a 5-minute break. Repeat this cycle.

During work intervals, eliminate distractions (e.g., turn off notifications, close unrelated tabs).

3.Self-Compassion and Positive Self-Talk :

Be kind to yourself. Acknowledge that everyone faces challenges with productivity.

Replace negative self-talk (e.g., “I’m lazy” or “I’ll never finish this”) with positive affirmations (e.g., “I can do this” or “Progress, not perfection”).

4.Mindfulness and Present Moment Awareness :

Practice mindfulness techniques to stay present and non-judgmental. Mindfulness reduces anxiety and helps you tackle tasks without feeling overwhelmed.

When you catch yourself procrastinating, gently redirect your focus to the task at hand.

5.Accountability Partners :

Share your goals with someone who can hold you accountable. It could be a friend, family member, or coworker.

Regular check-ins or progress updates create a sense of responsibility.

6.Visualize Completion and Reward Yourself :

Imagine the satisfaction of completing a task. Visualize the positive outcomes.

Set up small rewards for achieving milestones. For example, after finishing a section of your project, treat yourself to a short break or a favorite snack.

V. My Own Experience with Procrastination!

As a pharmacist, I’ve faced my fair share of procrastination. One particular university project for my Master's Degree in Clinical Research and PharmacoEpidemeology—the effect of a cancer medication on a certain type of breast cancer patients—became my own Mount Everest. It loomed over me, half-written, like an elusive prescription waiting to be filled.

Here’s how my procrastination unfolded:

Fear of Inadequacy : The blank Word document seemed to whisper, “What if your analysis misses something crucial?” I’d rather delay than risk an incomplete or flawed paper.

Perfectionism Strikes Again : I’d obsess over each sentence, trying to find the perfect wording. But perfectionism is like a stubborn side effect—it hinders progress.

Lack of Accountability : No one was eagerly awaiting my findings. No deadlines loomed. It was just me, my data, and the ticking clock.

But then, I applied some pharmacy-inspired strategies:

The “Dose” Approach : I broke down the paper into smaller sections—like administering a medication in divided doses. Each day, I tackled a specific aspect: introduction, methods, results, and discussion.

Consulting My “Colleagues” : I shared my progress with a fellow researcher. Suddenly, I had someone asking, “How’s the paper coming along?” It was my accountability prescription.

Visualizing Publication : I pictured my research published in a reputable journal. That mental image motivated me to keep writing, even when the data felt overwhelming.

And so, bit by bit, I filled in the gaps, cited the references, and crafted coherent sentences. Imperfect progress, but progress, nonetheless.

At the end, my thesis was not published because i only had 75 patient cases instead of 100 patients ��‍♂️

But hey, at least i got my Master's Degree ��‍♂️

Remember, these techniques require practice and consistency. Start with one or two that resonate with you, and gradually incorporate more. Overcoming procrastination is a journey, but with persistence and self-awareness, you can build productive habits. ��

VI. Conclusion

Procrastination affects our well-being, but understanding its causes and employing effective strategies can help us overcome it. Remember, even the most chronic procrastinators can change their habits with persistence and self-awareness.

References:

Johansson, F., et al. (2023). Procrastination may harm your health.  JAMA Network Open, 6(1), e2301231
Sirois, F. M. (2019). Procrastination and stress: Exploring the role of self-compassion.  Self and Identity, 18(2), 127-144 2

The Power of Positive Thinking in Our Daily Lives

Fri, 09 Aug 2024 09:00:00 GMT

Positive thinking is a powerful tool that can have profound effects on our daily lives. It is not about ignoring life’s less pleasant situations, but rather approaching them with a positive outlook . This article explores the power of positive thinking and its impact on our daily lifestyle.

What is Positive Thinking?

Positive thinking is the act of replacing negative thought patterns with positive ones . It involves approaching life’s challenges with a positive outlook, making the most of potential obstacles, and viewing oneself and one’s abilities in a positive light . It is not about seeing the world through rose-colored lenses by ignoring or glossing over the negative aspects of life .

The Science Behind Positive Thinking

Scientific studies have shown that positive thinking can be the catalyst we need to overcome the negative influences in our lives . Two chemical messengers, dopamine and serotonin, control our motivation and happiness when it comes to positive thinking .

Research from Johns Hopkins Medicine found that people with a family history of heart disease who also had a positive outlook were one-third less likely to have a heart attack or other cardiovascular event within five to 25 years than those with a more negative outlook .

Moreover, researchers suspect that people who are more positive may be better protected against the inflammatory damage of stress . Another possibility is that hope and positivity help people make better health and life decisions and focus more on long-term goals . Studies also find that negative emotions can weaken immune response .

Positive Thinking and Daily Lifestyle

Positive thinking has numerous benefits to our daily lifestyle. It can lead to increased life span, lower rates of depression, lower levels of distress, greater resistance to illnesses, better psychological and physical well-being, better cardiovascular health, and reduced risk of death from various diseases .

Positive thinking can also improve productivity. Happy employees are 12% more productive when compared to unhappy workers . They have an easier time focusing on the task at hand and won’t be bogged down with doubts and worries .

How to Practice Positive Thinking

Practicing positive thinking involves acknowledging the reality of what you’re experiencing and feeling . Grounding positive thinking in reality and setting reasonable expectations can improve your overall well-being .

Some tricks to help focus on more positive thinking include being open to laughter and smiling even during stressful situations, taking time to check in with your thoughts and try to put positive spins on negative thought patterns, and practicing positive self-talk, affirmations, and positive imagery .

1. Acknowledge Reality and Emotions:

o Positive thinking doesn’t mean denying negative emotions or pretending everything is perfect. It involves recognizing your feelings and experiences.

o When faced with challenges, acknowledge them without judgment. Understand that it’s normal to feel a range of emotions, including stress, sadness, or frustration.

2. Set Reasonable Expectations:

o Ground positive thinking in reality by setting achievable goals and expectations.

o Unrealistic expectations can lead to disappointment and frustration. Instead, aim for progress rather than perfection.

3. Embrace Laughter and Smiling:

o Laughter has numerous health benefits, including reducing stress hormones and boosting mood.

o Even during stressful situations, find moments of humor. Smile intentionally—it can positively impact your mood and interactions with others.

4. Check Your Thoughts:

o Regularly assess your thought patterns. Are they predominantly negative or positive?

o When negative thoughts arise, consciously challenge them. Replace them with more optimistic perspectives.

5. Positive Self-Talk and Affirmations:

o Monitor your inner dialogue. Are you overly critical of yourself?

o Practice positive self-talk by replacing self-criticism with encouraging statements. Use affirmations to reinforce positive beliefs about yourself.

6. Visualize Positivity:

o Create mental images of success, happiness, and well-being.

o Visualization can enhance motivation and resilience. Imagine positive outcomes and visualize yourself overcoming challenges.

Conclusion

In conclusion, positive thinking is a powerful tool that can significantly improve our daily lives. It can lead to better health, increased productivity, and overall well-being. By practicing positive thinking, we can lead a more fulfilling and healthier life.

References:

1. Verywell Mind. Positive Thinking: Definition, Benefits, and How to Practice .

2. Psych Central. Positive Thinking: Benefits and How to Practice .

3. Mayo Clinic. Positive thinking: Reduce stress by eliminating negative self-talk .

4. The Art of Living. 10 Ways the Power of Positive Thinking Can Benefit You Everyday .

5. Johns Hopkins Medicine. The Power of Positive Thinking .

6. Harvard Health. Positive Psychology .

7. Greatness. The Science Behind Positive Thinking .

8. Kim ES, Hagan KA, Grodstein F, DeMeo DL, De Vivo I, Kubzansky LD. Optimism and cause-specific mortality: a prospective cohort study . Am J Epidemiol. 2017;185(1):21-29. doi:10.1093/aje/kww182

9. Seligman M. Learned Optimism . Random House.

10. Chang E, Sanna L. Virtue, Vice, And Personality: The Complexity of Behavior. American Psychological Association.

11. Johns Hopkins Medicine. The power of positive thinking .

12. Park N, Peterson C, Szvarca D, Vander Molen RJ, Kim ES, Collon K. Positive psychology and physical health: Research and applications . Am J Lifestyle Med. 2016;10(3):200-206. doi:10.1177/1559827614550277

13. Gale CR, Mõttus R, Deary IJ, Cooper C, Sayer AA. Personality and risk of frailty: The English Longitudinal Study of Ageing . Ann Behav Med. 2017;51(1):128-136. doi:10.1007/s12160-016-9833-5

14. Paganini-Hill A, Kawas CH, Corrada MM. Positive mental attitude associated with lower 35-year mortality: The Leisure World Cohort Study . J Aging Res. 2018;2018:2126368. doi:10.1155/2018/2126368

15. Boyraz G, Lightsey OR Jr. Can positive thinking help? Positive automatic thoughts as moderators of the stress-meaning relationship . Am J Orthopsychiatry. 2012;82(2):267-77. doi:10.1111/j.1939-0025.2012.01150.x

16. Kross E, Bruehlman-Senecal E, Park J, et al. Self-talk as a regulatory mechanism: how you do it matters . J Pers Soc Psychol. 2014;106(2):304-24. doi:10.1037/a0035173

17. Forgas JP. Don’t worry, be sad! On the cognitive, motivational, and interpersonal benefits of negative mood . Curr Dir Psychol Sci. 2013;22(3):225-232. doi:10.1177/0963721412474458

18. De Meza D, Dawson C. Neither an optimist nor a pessimist be: mistaken expectations lower well-being . Pers Soc Psychol Bull. 2021;47(4):540-550. doi:10.1177/0146167220934577

Handling Unexpected Questions During a Presentation

Sun, 04 Aug 2024 08:30:00 GMT

Presentations are an essential part of professional communication, whether you’re pitching a project, sharing research findings, or delivering a training session. While preparing for a presentation, you might anticipate most questions that could arise. However, unexpected questions can catch you off guard. In this article, we’ll explore strategies to handle such situations gracefully and maintain your credibility.

1. Stay Calm and Composed

When faced with an unexpected question, resist the urge to panic. Take a deep breath, maintain eye contact, and remind yourself that it’s normal for questions to arise. Your composed demeanor will reassure the audience and convey confidence.

2. Acknowledge the Question

Begin by acknowledging the question. You might say, “Thank you for that insightful question,” or “I appreciate your curiosity.” This shows respect for the audience member and buys you a few seconds to gather your thoughts.

3. Repeat or Clarify the Question

Restate the question to ensure you understood it correctly. This also helps other audience members who might not have heard the question. For instance, “If I understand correctly, you’re asking about the impact of monoclonal antibodies on fertility?”

4. Bridge to Relevant Content

If the question is related to your presentation, smoothly transition to relevant content. For example:

“That’s an interesting point. Let’s delve into the study results.”
“I’m glad you asked. In the context of our research, we found…”

5. Be Honest About Uncertainty

If you don’t know the answer, admit it honestly. Avoid making up information. Instead, say:

“I don’t have that specific data at the moment, but I’ll look into it.”
“I appreciate your question. Let me verify the details and get back to you.”

6. Leverage Colleague Expertise

Sometimes, a colleague might be with you during the presentation and have relevant expertise. Encourage their input:

“That’s an excellent question. Mark, please share with us your insights on this topic”
“I’d love to hear your perspective on this.”

7. Redirect if Necessary

If the question is off-topic or derails your presentation, redirect gently:

“While that’s an interesting point, let’s focus on our current discussion.”
“I’d be happy to discuss that further after the presentation.”

8. Prepare in Advance

Anticipate potential questions during your preparation. Rehearse responses to common queries. Research the topic thoroughly to minimize surprises.

As a brief…

Handling unexpected questions during a presentation is a skill that improves with practice. Remember that no one expects you to have all the answers instantly. Stay calm, acknowledge the question, and respond thoughtfully. By doing so, you’ll enhance your credibility and maintain a positive impression with your audience.

Mastering Presentations: Techniques, Confidence, and Overcoming Anxiety

Sat, 03 Aug 2024 09:35:40 GMT

Presentations can be nerve-wracking, but with the right techniques and a dash of confidence, you can deliver a compelling talk that captivates your audience. Whether you’re presenting at work, school, or any other setting, let’s explore practical strategies to enhance your presentation skills and conquer public speaking anxiety.

1. Know Your Audience

Before diving into content creation, understand who you’re addressing. Imagine you’re baking cookies: you wouldn’t use the same recipe for kids and adults. Similarly, tailor your presentation to resonate with your audience. Consider their interests, knowledge level, and expectations.

2. The Power of Storytelling

Think of your presentation as a gripping story. Stories engage our brains and make information memorable. Start with an intriguing hook, introduce characters (your key points), build suspense (reveal insights), and conclude with a satisfying resolution (takeaways). Analogies and anecdotes are your storytelling ingredients.

Example: Imagine explaining a complex software update. Instead of diving into technical jargon, compare it to upgrading your phone’s operating system. Just like your phone runs smoother after an update, the software enhancements benefit our workflow.

3. Visual Aids: Less is More

Slides should complement, not overshadow, your message. Avoid cramming slides with text. Use visuals (images, charts, and diagrams) to reinforce key points. Remember, a picture is worth a thousand words. Keep text minimal, and let your spoken words shine.

4. Body Language and Eye Contact

Your body speaks louder than words. Maintain an open posture, avoid crossing your arms, and move naturally. Eye contact builds trust and connection. Imagine you’re having a conversation with each audience member. It’s like sharing a secret recipe—you want them engaged!

5. Practice, Practice, and Practice...

Rehearse your presentation multiple times. Record yourself or practice in front of a mirror. Familiarity reduces anxiety. Like a musician mastering a song, know your content inside out. Practice pacing, pauses, and transitions.

6. Dealing with Nervous Habits

We all have quirks when nervous—fidgeting, pacing, or saying “um” repeatedly. Identify your habits and work on minimizing them. Replace “ums” with brief pauses. Imagine you’re a news anchor—calm, composed, and in control.

7. Breathing Techniques

Anxiety often affects our breath. Practice deep, diaphragmatic breathing. Inhale slowly, hold for a few seconds, and exhale. Oxygen fuels your brain, keeping you sharp and focused. It’s like fueling up your car before a long road trip.

8. The Science Behind Confidence

Understand that anxiety stems from fear of public humiliation. Shift the spotlight from yourself to your message. Reject the inner critic trying to sabotage your confidence. Remember, your audience wants value, not perfection.

Now the question is: How to boost your confidence:

Remember, confidence isn’t about being flawless; it’s about believing in your ability to handle challenges.��

1.The Confidence-Competence Loop:

Imagine a loop where confidence and competence feed off each other. When you feel competent (knowledgeable, prepared), your confidence grows. Conversely, confidence fuels competence. Here’s how it works:

Competence: Acquire knowledge, practice, and refine your skills. Understand your material thoroughly.

Confidence: As you become more competent, your confidence increases. You believe you can handle the task.

Positive Feedback Loop: The more confident you feel, the better you perform, reinforcing your competence.

2. Preparation and Mastery:

Prepare extensively. Research, rehearse, and know your content inside out. Mastery breeds confidence.

Think of a chef who practices a recipe repeatedly until they can cook it blindfolded. Similarly, rehearse your presentation until it becomes second nature.

3. The Spotlight Effect:

Understand that people focus less on you than you think. The “spotlight effect” makes us believe everyone scrutinizes our every move. In reality, they’re busy with their own thoughts.

Imagine you’re on stage, but the spotlight is on your message, not you. Your audience wants value, not perfection.

4. Self-Talk and Cognitive Reframing:

Our inner dialogue shapes confidence. Replace negative thoughts with positive ones:
Negative: “I’ll mess up.”
Positive: “I’ve prepared well; I can handle this.”

It’s like adjusting the lens on a camera—focus on the bright side.

5. Power Poses and Physiology:

Amy Cuddy’s research shows that adopting “power poses” (open, expansive postures) for a few minutes boosts confidence.
Stand tall, shoulders back, and take up space. Your body influences your mind.

6. Visualize Success:

Athletes visualize winning races. Apply this to presentations:
Close your eyes and see yourself confidently delivering your talk.
Imagine applause and positive reactions.
Visualization primes your brain for success.

7. The “Two-Second Rule”:

When anxiety strikes, pause for two seconds. Take a deep breath.
Remind yourself: “I’ve got this.” It’s like hitting the reset button.

8. Accept Imperfection:

Perfectionism fuels anxiety. Accept that no one’s flawless.
Think of a painter creating a masterpiece. Each brushstroke contributes, imperfections and all.

9. Feedback as Fuel:

View feedback as a gift, not criticism. Constructive feedback helps you grow.
Imagine you’re a sculptor shaping clay. Each critique refines your work.

Conclusion

Mastering presentations involves a blend of art (storytelling) and science (body language, breathing techniques).

Embrace the challenge, practice, and soon you’ll be the star of your presentation!

References:

Schwartzberg, J. (2020). 8 Ways to Deliver a Great Presentation (Even If You’re Super Anxious About It). Harvard Business Review ¹
Visme. (n.d.). How to Give a Good Presentation: 11 Top Tips for Killer Presentations ²
The Speaker Lab. (n.d.). 14 Practical Tips to Improve Your Presentation Skills ³
Renderforest. (n.d.). 14 Dos and Don’ts for an Effective Presentation ⁴
Cuddy, A. J. C., Wilmuth, C. A., & Carney, D. R. (2012). The benefit of power posing before a high-stakes social evaluation. Harvard Business School Working Paper, 13-027.

The Paradox of Positive Change: Understanding Stress in the Face of Beneficial Transitions

Tue, 30 Jul 2024 16:04:27 GMT

Change is an inevitable part of life, and while it often brings growth and new opportunities, it can also be a significant source of stress. This paradox is particularly intriguing when the change is positive, such as a promotion, marriage, or moving to a dream home. Understanding why positive changes can induce stress requires delving into psychological concepts and examining real-life examples.

The Nature of Stress

Stress is a psychological and physiological response to perceived challenges or threats. It activates the body’s “fight or flight” response, releasing hormones like cortisol and adrenaline. While this response is crucial for survival, chronic stress can lead to various health issues, including anxiety, depression, and cardiovascular problems.

Positive Change and Stress

Positive changes, despite their benefits, can disrupt our routines and challenge our coping mechanisms. This phenomenon can be explained through several psychological theories and concepts:

Cognitive Appraisal Theory : Proposed by Lazarus and Folkman, this theory suggests that stress is a result of how we appraise or interpret an event. Even positive changes can be appraised as stressful if they are perceived as overwhelming or if they require significant adjustment.
Homeostasis and Allostasis : Homeostasis refers to the body’s ability to maintain a stable internal environment. Allostasis, on the other hand, is the process of achieving stability through change. Positive changes can disrupt homeostasis, requiring the body and mind to adapt, which can be stressful.
Uncertainty and Ambiguity : Positive changes often come with uncertainty and ambiguity. For example, a promotion might bring new responsibilities and expectations, leading to uncertainty about one’s ability to meet these demands.

Analogies and Examples

To illustrate how positive changes can induce stress, consider the following analogies and examples:

1. Starting a New Job

While landing a new job is exciting, it can also be stressful. The need to learn new skills, adapt to a different work culture, and establish relationships with new colleagues can be overwhelming. The pressure to perform well and meet expectations adds to the stress.

2. Becoming a Parent

The birth of a child is a joyous event, but it brings significant changes and responsibilities. New parents often experience stress due to sleep deprivation, the need to balance work and family life, and concerns about their parenting abilities. The transition to parenthood requires substantial adjustment and can be a source of anxiety.

3. Graduating from College

Graduating from college is a major milestone, but it also marks the beginning of a new phase in life. The uncertainty of finding a job, moving to a new city, and becoming financially independent can be stressful. The shift from the structured environment of academia to the unpredictability of the job market can cause anxiety.

4. Buying a Home

Purchasing a home is a significant achievement, but it involves a complex process that can be stressful. The financial commitment, the paperwork, and the potential for unexpected issues with the property can create anxiety. Additionally, moving and settling into a new neighborhood requires adjustment.

5. Retirement

Retirement is often seen as a time to relax and enjoy life, but it can also be a source of stress. The loss of a structured daily routine, changes in social interactions, and concerns about financial security can cause anxiety. Adjusting to a new lifestyle and finding meaningful activities to fill the time can be challenging.

6. Winning a Lottery or Receiving a Large Inheritance

While receiving a large sum of money is generally positive, it can also bring stress. The sudden change in financial status can lead to concerns about managing the money, making wise investments, and dealing with requests for financial help from friends and family. The fear of losing the money or making poor decisions can be overwhelming.

7. Starting a New Relationship

Entering a new romantic relationship is exciting, but it can also be stressful. The process of getting to know someone, building trust, and navigating the dynamics of a new relationship can cause anxiety. The fear of vulnerability and the potential for conflict or disappointment can add to the stress.

8. Achieving a Major Personal Goal

Accomplishing a significant personal goal, such as completing a marathon or writing a book, is a positive change. However, the pressure to maintain the achievement, set new goals, and live up to one’s own expectations can be stressful. The transition from striving towards a goal to maintaining the success can be challenging.

9. Traveling or Relocating Abroad

Moving to a new country for work or study is an exciting opportunity, but it involves significant adjustments. Adapting to a new culture, language, and lifestyle can be stressful. The process of building a new social network and dealing with homesickness adds to the anxiety.

10. Starting a Business

Launching a new business is a positive change that brings the potential for growth and success. However, it also involves significant risks and uncertainties. The pressure to secure funding, attract customers, and manage operations can be overwhelming. The responsibility of being an entrepreneur and the fear of failure can cause stress.

These examples highlight how even positive changes can disrupt our routines and challenge our coping mechanisms, leading to stress. Understanding this paradox can help us better prepare for and manage the stress associated with beneficial transitions.

Coping with Stress from Positive Changes

To manage stress associated with positive changes, consider the following strategies:

Mindfulness and Relaxation Techniques: Practices such as meditation, deep breathing, and yoga can help reduce stress by promoting relaxation and present-moment awareness.
Social Support: Seeking support from friends, family, or support groups can provide emotional comfort and practical advice during times of change.
Gradual Adjustment: Allowing time for gradual adjustment to new roles and environments can help reduce the overwhelming nature of change.
Positive Reappraisal: Reframing the change as an opportunity for growth and learning can shift the focus from stress to positive outcomes.

Conclusion

While positive changes are often welcomed, they can also be significant sources of stress. Understanding the psychological mechanisms behind this paradox can help individuals better navigate transitions and maintain their well-being. By employing effective coping strategies, it is possible to embrace change while minimizing its stressful impact. To know more about these strategies, check this article.

References

Lazarus RS, Folkman S. Stress, Appraisal, and Coping. New York: Springer Publishing Company; 1984.
McEwen BS. Stress, Adaptation, and Disease: Allostasis and Allostatic Load. Ann N Y Acad Sci. 1998;840:33-44.
Selye H. The Stress of Life. New York: McGraw-Hill; 1956.
Folkman S, Moskowitz JT. Positive Affect and the Other Side of Coping. Am Psychol. 2000;55(6):647-654.

Effective ways to manage stress induced by positive changes

Tue, 30 Jul 2024 15:55:52 GMT

Mitigating stress during positive changes involves a combination of strategies that address both the psychological and practical aspects of the transition. Here are some effective ways to manage stress:

1. Mindfulness and Relaxation Techniques

Mindfulness involves paying attention to the present moment without judgment. Techniques such as meditation, deep breathing exercises, and yoga can help reduce stress by calming the mind and body. For example, practicing deep breathing can activate the parasympathetic nervous system, which counteracts the stress response. Regular mindfulness practice can improve emotional regulation and increase resilience to stress.

2. Gradual Adjustment

Breaking down the change into smaller, manageable steps can make the transition less overwhelming. For instance, if you’ve moved to a new city, start by exploring your immediate neighborhood before venturing further. Gradual adjustment allows you to acclimate at your own pace, reducing the overall stress of the change.

3. Positive Reappraisal

Reframing the change as an opportunity for growth can shift your focus from stress to positive outcomes. For example, instead of viewing a new job as a source of pressure, see it as a chance to learn new skills and advance your career. Positive reappraisal involves identifying the benefits and potential for personal development that the change brings.

4. Social Support

Connecting with friends, family, or support groups can provide emotional comfort and practical advice. Sharing your experiences and feelings with others can help alleviate stress. For example, talking to a friend who has gone through a similar change can provide valuable insights and reassurance. Social support can also include professional help, such as counseling or therapy.

5. Maintaining a Routine

Keeping some aspects of your daily routine can provide a sense of stability and normalcy during times of change. For example, if you’ve started a new job, maintaining your morning exercise routine can help you feel grounded. Routines create a predictable structure, which can reduce the feeling of being overwhelmed by the new situation.

6. Setting Realistic Expectations

Understanding that it’s normal to feel stressed and that it may take time to fully adjust to the new situation can help manage stress. Set achievable goals and be patient with yourself. For example, if you’ve moved to a new city, give yourself time to find your way around and make new friends instead of expecting to feel settled immediately.

7. Self-Care

Taking care of your physical and mental health is crucial during times of change. Ensure you get enough sleep, eat a balanced diet, and engage in regular physical activity. For example, regular exercise can help reduce stress by releasing endorphins, which are natural mood lifters. Taking time for hobbies and activities you enjoy can also help reduce stress and provide a sense of normalcy.

8. Seeking Professional Help

If the stress becomes overwhelming, consider seeking help from a mental health professional. Therapists and counselors can provide strategies and support to help you navigate the change more effectively. For example, cognitive-behavioral therapy (CBT) can help you develop coping strategies and reframe negative thought patterns.

9. Learning and Preparation

Educating yourself about the upcoming change and preparing as much as possible can reduce uncertainty and stress. For example, if you’re starting a new job, learning about the company culture and your role in advance can help you feel more confident and prepared. Preparation can also involve practical steps, such as organizing your finances before buying a home.

10. Time Management

Effective time management can help you handle the demands of a new situation without feeling overwhelmed. Prioritize tasks, set realistic deadlines, and break larger tasks into smaller, manageable steps. For example, if you’re starting a new business, create a detailed business plan and set achievable milestones to track your progress.

11. Flexibility and Adaptability

Being flexible and open to change can help you adapt more easily to new situations. Accept that things may not always go as planned and be willing to adjust your approach as needed. For example, if you encounter unexpected challenges in a new job, view them as opportunities to learn and grow rather than sources of stress.

12. Setting Boundaries

Setting clear boundaries can help you manage stress by ensuring you have time for rest and self-care. For example, if you’ve taken on a new role at work, make sure to set boundaries around your work hours to avoid burnout. Communicate your limits to others and prioritize your well-being.

13. Journaling

Writing about your experiences and feelings in a journal can be a therapeutic way to process stress. It can help you gain perspective, identify patterns, and develop coping strategies. For example, journaling about your thoughts and emotions during a major life change can help you understand and manage your stress more effectively.

14. Seeking Feedback

Seeking feedback from trusted individuals can provide valuable insights and reassurance. Whether it’s feedback on your performance in a new job or advice on navigating a new relationship, constructive feedback can help you feel more confident and supported. For example, asking a mentor for guidance can provide clarity and reduce anxiety.

15. Celebrating Small Wins

Recognizing and celebrating small achievements along the way can boost your morale and reduce stress. Acknowledging your progress, no matter how small, can help you stay motivated and positive. For example, if you’re learning a new skill, celebrate each milestone to reinforce your sense of accomplishment.

By incorporating these detailed strategies, you can better manage the stress associated with positive changes and navigate transitions more smoothly. Remember, it’s normal to feel stressed during times of change, and taking proactive steps to care for your mental and emotional well-being can make a significant difference.

Understanding VOC Crises in Sickle Cell Patients: Causes, Risk Factors, Pathophysiology, Molecular Biology, and Management.

Wed, 17 Jul 2024 07:30:00 GMT

Introduction:

Sickle cell disease is a genetic blood disorder characterized by the presence of abnormal hemoglobin, leading to the production of sickle-shaped red blood cells. One of the most common complications associated with sickle cell disease is vaso-occlusive crises (VOC), which can cause severe pain and organ damage. This essay aims to explain VOC crises in simple terms, exploring their causes, risk factors, pathophysiology, molecular biology, and both non-pharmacologic and pharmacologic management strategies .

Causes and Risk Factors:

VOC crises occur when sickle-shaped red blood cells clump together, blocking the normal flow of blood through the blood vessels. This blockage can result from various triggers, including infection, dehydration, stress, cold temperatures, or altitude changes. Certain risk factors, such as a history of previous VOC episodes, smoking, and pregnancy, can increase the likelihood of experiencing VOC crises.

Pathophysiology:

In individuals with sickle cell disease, the abnormal hemoglobin causes red blood cells to become rigid and sticky, making it difficult for them to flow smoothly through blood vessels. When triggered, sickle cells can become even more deformed, leading to the formation of clumps that block blood flow. This process can occur in any organ or tissue, causing pain and potentially damaging the affected area.

Molecular Biology:

The primary defect in sickle cell disease lies in the hemoglobin molecule. Unlike normal hemoglobin, which remains flexible and allows red blood cells to pass smoothly through blood vessels, the abnormal hemoglobin in sickle cell disease can polymerize under certain conditions. This polymerization causes red blood cells to change shape, forming the characteristic sickle shape. These sickle cells are less efficient in carrying oxygen and are more prone to clumping, leading to VOC crises.

Non-pharmacologic Management:

Non-pharmacologic management strategies aim to prevent VOC crises by addressing triggers and promoting overall health. Patients are advised to stay well-hydrated, avoid extreme temperatures, manage stress levels, and receive regular vaccinations to prevent infections. Additionally, adopting a healthy lifestyle, including a balanced diet and regular exercise, can help reduce the frequency and severity of VOC episodes.

Pharmacologic Management:

Please remember that this is a simplified explanation, and the actual management of sickle cell disease can be quite complex and should always be overseen by a healthcare provider. Always consult with a healthcare provider for medical advice.

Resources:

1)Platt OS, Brambilla DJ, Rosse WF, et al. Mortality in sickle cell disease. Life expectancy and risk factors for early death. N Engl J Med. 1994;330(23):1639-1644.

2)Brousseau DC, Panepinto JA, Nimmer M, et al. The number of people with sickle-cell disease in the United States: national and state estimates. Am J Hematol. 2010;85(1):77-78. Gladwin MT, Vichinsky E. Pulmonary complications of sickle cell disease. N Engl J Med. 2008;359(21):2254-2265.

3)Steinberg MH. Management of sickle cell disease. N Engl J Med. 1999;340(13):1021-1030. Charache S, Terrin ML, Moore RD, et al. Effect of hydroxyurea on the frequency of painful crises in sickle cell anemia. N Engl J Med. 1995;332(20):1317-1322.

4)Ballas SK. Sickle cell pain: a critical reappraisal. Blood. 2015;125(23):3685-3691.

5)Platt OS. Sickle cell anemia as an inflammatory disease. J Clin Invest. 2000;106(3):337-338. Kato GJ, Steinberg MH, Gladwin MT. Intravascular hemolysis and the pathophysiology of sickle cell disease. J Clin Invest. 2017;127(3):750-760.

6)Telen MJ. Beyond hydroxyurea: new and old drugs in the pipeline for sickle cell disease. Blood. 2016;127(7):810 819.

7)National Heart, Lung, and Blood Institute. Evidence-based management of sickle cell disease: expert panel report, 2014. Accessed September 15, 2021. https://www.nhlbi.nih.gov/health-topics/evidence-based-management-sickle-cell-disease

Understanding Sickle Cell Disease, Pathophysiology, and Its Treatments

Fri, 12 Jul 2024 21:01:39 GMT

Sickle Cell Disease (SCD) is a genetic disorder that affects the red blood cells in our body. These cells, which are usually round and flexible, become rigid and take on a sickle or crescent moon shape in individuals with SCD. This change in shape can cause these cells to block blood flow, leading to various complications.

Pathophysiology and Molecular Biology

The pathophysiology of SCD is characterized by the polymerization of deoxygenated intracellular sickle hemoglobin, causing the red blood cells to sickle. This can be likened to a gelatin dessert setting in a mold, taking on a specific shape as it solidifies. Similarly, the abnormal hemoglobin in SCD solidifies, causing the red blood cells to take on a sickle shape.

On a molecular level, SCD is caused by a mutation in the beta globin gene, which leads to the production of an abnormal hemoglobin protein, called hemoglobin S. This is akin to a typo in a recipe that results in a dish with a different taste and texture. In the case of SCD, the ‘typo’ in the gene results in the production of abnormal hemoglobin, which changes the shape and flexibility of the red blood cells.

Causes

SCD is an inherited disorder, meaning it is passed down from parents to their children through genes. If both parents carry the sickle cell trait, there is a 25% chance that their child will have SCD. This is similar to how certain physical traits, like eye color or height, are passed down from parents to their children.

Diagnosis

SCD is usually diagnosed through a blood test. In the United States, this test is part of routine newborn screening. However, older children and adults can also get tested. In some cases, SCD can even be diagnosed before a baby is born through a sample of amniotic fluid or tissue from the placenta.

Current Treatments

The management of SCD focuses on preventing complications, relieving symptoms, and improving the quality of life for patients. Here are some of the current treatments:

Potential Treatments

Research is ongoing to find new and more effective treatments for SCD. Some of the promising potential treatments include:

Comparison of Treatment Mechanisms

To better understand the mechanisms of action of these treatments, let’s compare hydroxyurea and voxelotor:

Both medications aim to reduce the complications of SCD, but they do so through different mechanisms. Hydroxyurea increases the production of a non-sickling form of hemoglobin, while voxelotor prevents the sickling of red blood cells by stabilizing hemoglobin in its oxygen-bound state.

Conclusion

Sickle Cell Disease is a complex genetic disorder with significant impacts on patients’ lives. Understanding its pathophysiology, molecular biology, and causes helps us appreciate the challenges faced by those with the disease. Current treatments focus on managing symptoms and preventing complications, while potential treatments offer hope for more effective and curative options in the future. Through continued research and innovation, we can improve the quality of life for individuals with SCD and move closer to finding a cure.

Resources:

Unlocking the Future of Medicine: An In-Depth Exploration of Pharmacogenomics

Sat, 09 Dec 2023 16:32:13 GMT

Understanding Pharmacogenomics:

The world of pharmacology is continually evolving, and one of the most exciting frontiers is Pharmacogenomics. Usually, we treat patients based on their clinical characteristics. But with pharmacogenomics, we take into consideration the genetic variability of drug metabolism and response within each person. This allows us to exactly treat what the patient is suffering from, and at the same time reduce some of the unwanted side effects in some cases.

What are the implications of PG in Pharmacy Practice?

1. Individualized Treatment Plans:

Warfarin, an anticoagulant, poses challenges due to its narrow therapeutic window. Pharmacogenomic testing can identify variations in genes like CYP2C9 and VKORC1, influencing an individual's response to warfarin. This genetic insight enables healthcare professionals to determine the most effective and safe dosage for each patient, reducing the risk of bleeding or clotting events.

2. Prevention of Adverse Reactions:

By identifying genetic factors that may contribute to adverse drug reactions, pharmacogenomics helps prevent unnecessary complications, enhancing patient safety. This proactive approach aligns with the core principle of pharmacy practice: first, do no harm.

3. Optimizing Drug Selection:

Understanding a patient's genetic profile enables pharmacists to choose medications with the highest likelihood of efficacy. This approach reduces the need for trial-and-error approaches, streamlining the medication selection process and enhancing overall patient care. This is important, especially in the time-sensitive cases of cancer patients where they require the most effective treatment as soon as possible to counteract the cancer invasion.

Challenges and Future Directions:

While the promise of Pharmacogenomics is undeniable, there are some challenges that stops it from being used as frequently as it should be such as:

- Cost,

- Accessibility,

- Need for the broader genetic databases.

I listed below some of the examples to help you understand how PharmacoGenomics can contribute to better management of the patient’s disease.

1. Warfarin Dosing:

2. Clopidogrel Metabolism:

Clopidogrel, an antiplatelet medication, requires activation by the enzyme CYP2C19. Genetic variations in the CYP2C19 gene can lead to reduced drug activation, affecting the drug's effectiveness in preventing blood clots. Pharmacogenomic testing empowers clinicians to make informed decisions about alternative antiplatelet medications for individuals with specific genetic profiles, optimizing cardiovascular care.

3. Codeine Metabolism:

Codeine, an opioid analgesic, undergoes metabolism to its active form through the enzyme CYP2D6. Some individuals possess genetic variations that result in poor metabolism of codeine, leading to inadequate pain relief. Pharmacogenomics can identify patients who may require alternative pain management strategies, preventing ineffective treatment and potential adverse reactions.

4. Allopurinol and HLA-B Gene:

Allopurinol, used in the management of gout, is associated with a potentially severe adverse reaction known as Stevens-Johnson Syndrome (SJS). The risk of developing SJS is significantly increased in individuals with a specific variant of the HLA-B gene. Pharmacogenomic testing can identify patients at higher risk, allowing healthcare providers to consider alternative gout medications to minimize the risk of this life-threatening reaction.

Conclusion:

The journey into Pharmacogenomics is an ongoing exploration, and your role as future pharmacists is pivotal. With each step, you are not just studying pharmacology; you are becoming architects of a healthcare future that truly puts the patient at the center. Embrace the possibilities, navigate the challenges, and let the principles of Pharmacogenomics guide your path toward a future where the right drug, for the right patient, at the right time becomes more than a mantra—it becomes a reality.

References:

1. Johnson JA. Pharmacogenetics: potential for individualized drug therapy through genetics. Trends Genet. 2003;19(11):660-666.

2. Relling MV, Evans WE. Pharmacogenomics in the clinic. Nature. 2015;526(7573):343-350.

3. Scott SA, Sangkuhl K, Gardner EE, et al. Clinical Pharmacogenetics Implementation Consortium guidelines for CYP2C19 genotype and clopidogrel therapy: 2013 update. Clin Pharmacol Ther. 2013;94(3):317-323.

4. Stanek EJ, Sanders CL, Taber KA, et al. Adoption of pharmacogenomic testing by US physicians: results of a nationwide survey. Clin Pharmacol Ther. 2012;91(3):450-458.

The importance of embracing creative hobbies for individuals in Corporate Jobs

Sat, 20 May 2023 08:53:34 GMT

In today's fast-paced corporate world, individuals often find themselves immersed in demanding jobs that require analytical thinking, problem-solving, and meeting deadlines.

However, amidst the pressures of such professional environments, it is essential to recognize the significance of embracing creative hobbies.

Engaging in activities that foster creativity not only provides a much-needed outlet for personal expression but also enhances well-being, boosts productivity, and nurtures innovation.

In this article, I am going to discuss the benefits of creative hobbies for individuals in corporate jobs, highlighting their positive impact on individuals' lives. And there’s no CAP in this, as I am experiencing this myself!

1. Stress Reduction and Enhanced Well-being

Participating in creative hobbies offers a valuable escape from the stresses of corporate life. For example, consider Sarah, a marketing executive who spends long hours in a high-pressure environment. After a challenging day at work, Sarah finds relief in playing the piano, a hobby she has cherished for years. Playing music allows her to disconnect from work-related concerns, release tension, and immerse herself in the beauty of melodies. Engaging in creative activities, such as music, has been shown to reduce stress levels, promote relaxation, and improve overall mental well-being (1). Sarah's piano sessions provide a much-needed break, refreshing her mind and enabling her to approach her work with renewed energy and focus.

2. Cognitive Benefits and Skill Development:

Embracing creative hobbies provides a range of cognitive benefits that positively impact professional performance. Let's take the example of John, a software engineer working in a technology company. In his free time, John explores photography as a creative hobby. Through photography, John develops a keen eye for detail, learns to observe his surroundings with heightened awareness, and experiments with different angles and perspectives. These skills transfer into his professional life, enabling him to approach programming challenges with a fresh perspective, think outside the box, and develop innovative solutions. Engaging in creative hobbies nurtures cognitive abilities, such as critical thinking, problem-solving, and decision-making (2), empowering individuals to excel in their corporate roles.

3. Enhanced Productivity and Performance

Contrary to popular belief, engaging in creative hobbies can significantly enhance workplace productivity and job performance. Let's consider the case of Mark, a project manager responsible for overseeing multiple projects simultaneously. Mark, a passionate painter, dedicates time each weekend to indulge in his creative passion. Painting allows Mark to recharge his mind, reduce mental fatigue, and enhance his ability to concentrate and focus. Studies have shown that taking breaks for creative activities can increase motivation and improve overall productivity (3). Mark's creative hobby acts as a mental reset, enabling him to return to work with renewed vigor, leading to improved performance and efficient project management.

4. Fostering Innovation and Out-of-the-Box Thinking

Creativity is a cornerstone of innovation and out-of-the-box thinking, both highly valued in corporate settings. Let's consider the example of Lisa, a marketing manager tasked with developing new marketing strategies for her company. Outside of work, Lisa embraces creative writing as a hobby. Through her writing, Lisa explores different narrative structures, experiments with unconventional ideas, and challenges traditional marketing approaches. This creative outlet enhances Lisa's ability to think beyond established boundaries, fostering a culture of innovation within herself and her team. Research has demonstrated that engaging in creative activities outside of work positively influences workplace creativity (4), and Lisa's creative hobby fuels her ability to devise innovative marketing campaigns that stand out in a competitive market.

As a brief…

Embracing creative hobbies is not only a source of personal fulfillment but also a catalyst for success in corporate jobs. By engaging in activities that stimulate creativity, individuals can:

1) Reduce stress,

2) Enhance well-being,

3) Develop valuable cognitive skills,

4) Improve productivity,

5) Foster innovation.

The examples of Sarah, John, Mark, and Lisa illustrate how creative hobbies positively impact their professional lives and contribute to their overall success. Therefore, it is essential for individuals in corporate jobs to recognize the importance of embracing hobbies that encourage creativity and incorporate them into their daily lives.

References:

1. Smith KA, Hann D. Art therapy, stress reduction, and systemic change: A grounded theory study. J Posit Psychol. 2019;14(2):216-225.

2.https://www.unicef.org/mena/media/6186/file/Twelve%20Core%20Life%20Skills%20for%20MENA_EN.pdf%20.pdf

3. Kuvaas B, Dysvik A. Perceived investment in employee development, intrinsic motivation and work performance. Hum Resource Manage J. 2009;19(3):217-236.

4. Hennessey BA, Amabile TM. Creativity. Annu Rev Psychol. 2010;61:569-598.

Understanding Shin Splints: Prevention and Treatment for an Optimal Running Experience

Mon, 15 May 2023 21:53:30 GMT

Once i initiated my running project, I started suffering from a pain in my lower leg.

After I did some research on how to prevent this type of pain, I came up with this article.

Most probably you are here because you’re suffering too..So this type of pain, aka Shin Splints or medial tibial stress syndrome, is the pain that you feel along the shin bone, also known as “Tibia”.

What are Shin Splints?

Shin splints refer to the pain and inflammation that occur along the shinbone (tibia) due to repetitive stress on the muscles, tendons, and bone tissue. This condition primarily affects runners, dancers, and individuals engaged in activities involving repetitive impact on the lower legs. The main symptoms include sharp or dull pain along the inner edge of the shin, tenderness, and swelling.

So, if you are a new runner, this pain might be normal, but in case this pain does not decrease over time and when you take the corrective and preventive measures, then you should seek medical attention.

It's worth noting that the information provided in this article is for informational purposes only and should not replace professional medical advice. If you experience persistent or severe shin pain, it is recommended to consult with a healthcare professional for an accurate diagnosis and appropriate treatment.

How to prevent such pain?

Preventing shin splints involves adopting certain measures to minimize stress on the lower legs and improve overall lower limb strength. Here are some strategies to consider:

One of the causes of shin splints is your running technique. If you are a beginner in running, then most probably you will have shin splints if you don’t get your running technique right. Analyze your running pattern and watch some videos that you can find on YouTube to help you run in the best technique possible. Abnormal foot mechanics, such as overpronation (excessive inward rolling of the foot), can contribute to shin splints.

Do some stretches for that region. The video below will summarize the exercises that will help you prevent such pain.

Don’t Over-train yourself. Remember that once you start increasing your running intensity, you will get these shin splints. Go slowly with your program and don’t rush yourself!

Improper footwear: Wearing worn-out shoes or shoes without adequate cushioning and arch support can increase the risk of shin splints.

Rest well. It is as simple as not running every day. You can run every other day, or every two days. BUT NOT EVERYDAY.

Sleep well. I guess this is not a new information for you... you guys know that sleeping well can help your body regenerate and heal better. Right??

Run with the right type of Shoes. Sometimes you just need the correct type of shoes to avoid this pain.

Make your legs, ankles, hips, and core stronger and more stabilized by strength training.

Cross-training: Engage in low-impact activities like swimming or cycling to reduce the repetitive stress on the shins.

From my experience, running on soft surfaces will definitely reduce the risk of getting shin splints. For me, when I run on a treadmill, I can run 5 km non-stop, however, on a hard surface, like the road, I can easily get shin splints in the first 2 km!!

How to treat Shin Splints if they happen?

The last thing you want to do when you have shin splints is to continue running with the pain. The first thing to do is to stop running and do some stretches.

Rest and ice: Resting the affected leg and applying ice packs for 15-20 minutes several times a day can help reduce pain and inflammation.

Take 2-3 rest days from running or as much as your body wants, until you feel no pain in your shins. During this time, you can keep practicing by cycling and swimming.

Pain management: Over-the-counter non-steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, can be used to alleviate pain and swelling. However, consult a healthcare professional before using any medication.

Stretching and strengthening exercises: Gentle stretching exercises for the calf muscles and the use of resistance bands to strengthen the lower leg muscles can aid in recovery.

Physical therapy: A physical therapist can provide tailored exercises and techniques to alleviate symptoms and address underlying biomechanical issues.

Gradual return to activity: Once the pain subsides, gradually reintroduce running or other activities, following a structured training program to prevent recurrence.

Shin splints can be a frustrating setback for runners and athletes, but with proper prevention and treatment strategies, you and I can overcome this condition and continue enjoying our running experience. By gradually increasing training intensity, wearing appropriate footwear, selecting suitable running surfaces, and incorporating strength and flexibility exercises, the risk of developing shin splints can be significantly reduced. At the time of writing this article, I am at my 4th month running, and I can assure you that my shin splints are much less than before. I used to suffer from them in every run. Now I am able to run 7-10 km without experiencing this type of pain. I still get them when I over-train myself and I quickly take the corrective and preventive actions to not allow it to progress more.

Resources:

1. Galbraith RM, Lavallee ME. Medial tibial stress syndrome: conservative treatment options. Curr Rev Musculoskelet Med. 2009;2(3):127-133. doi:10.1007/s12178-009-9055-y

2. Moen MH, Tol JL, Weir A, Steunebrink M, De Winter TC. Medial tibial stress syndrome: a critical review. Sports Med. 2009;39(7):523-546. doi:10.2165/00007256-200939070-00002

3. Yates B, White S. The incidence and risk factors in the development of medial tibial stress syndrome among naval recruits. Am J Sports Med. 2004;32(3):772-780. doi:10.1177/0363546503261057

4. Winters M, Eskes M, Weir A, Moen MH, Backx FJG. Treatment of medial tibial stress syndrome: a systematic review. Sports Med. 2013;43(12):1315-1333. doi:10.1007/s40279-013-0096-5

7 Excel sheet tips that will make your work/life easier!

Fri, 06 Jan 2023 19:57:03 GMT

Microsoft Excel is that one friend that will always have your back in terms of productivity and efficiency :D

Microsoft Excel is a powerful data, visualization, and analysis software, which uses spreadsheets to store, organize and attract data sets with formulas and functions. Excel is used by marketers, accountants, data analysts, and other professionals. It’s part of the Microsoft Office suite of products. Alternatives include Google sheets and Numbers (in iOS).

In the below video, I will give you 7 tips that will make your workflow easier with Excel Sheets:

1) How to use “Slicer”

2) How to use “Analyze your Data”

3) How to activate “Advanced Data Analysis”

4) How to remove Duplicate data

5) Print the table in a presentable way (or send as PDF)

6) How to Show table titles on every page (Automatically)

7) Send the Excel sheet file directly as an email (as an Excel file or PDF attachment)

I hope you enjoy and benefit from this video!

Don’t forget to subscribe to my YouTube channel and Share the video with a colleague.

Resources:

1) Trust me Bro..

Running: START NOW!!

Fri, 30 Dec 2022 21:34:52 GMT

Running (or jogging) is the most simple exercise, yet, it is one of the most important and beneficial.

In this article I will use one term, which is “running”, but I also mean jogging for those that wish to run less intense runs.

��IT DOES NOT COST YOU ANYTHING!��

Now that I grabbed your attention, you just need:

- Two legs,

- A sports-ware,

- Good running shoes. (This may cost you a little…but who does not want nice running shoes???)

Even time-wise, it does not cost you your precious time.

You can always run for 10 minutes before taking the shower you already have. Cut off 10 minutes from social media and put it into running. In a while, this 10-minute will turn into 30 minutes and even hours :) (trust me..)

So running will cost you neither money nor time.

Let me add to the equation. It can even benefit you!!!

CAN YOU IMAGINE?! ��

These are the health benefits that you can gain from running: (1)

· Burn a lot of Calories (obviously..)

· Improve Cardiovascular Health

· Build Muscular strength

· Increase bone density

· Improve markers of Health

· Reduce stress

· Boost Confidence

Not to forget the positive effects of running on mental health: (2) (3)

· Improved working memory and focus

· Better task-switching ability

· Elevated mood

For amateur runners, you don’t even have to plan for anything or do any program. Just stretch a little, set the timer for 10 minutes, and go for a run. After a while, you’ll notice that a 10-minute run is too easy for you. Then, you will start increasing the run time.

Just for your information, as I am writing this article, I also started my running journey. I casually run in the gym or on weekends for fun, but I never took running seriously.

In November 2022, I decided to start a running journey and see how much I can push my limits and discover what I will be able to achieve (physically and mentally)

For that reason, I created a blog that will be dedicated to running to motivate those who want to run and know more about running and its benefits. I hope that you join me in this journey and share your experiences.

Resources:

1) https://www.themanual.com/fitness/benefits-of-running/#:~:text=Studies%20have%20shown%20that%20consistent,circumference%20and%20body%20fat%20percentage.

2) https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-truth-behind-runners-high-and-other-mental-benefits-of-running

3) https://www.webmd.com/fitness-exercise/how-running-affects-mental-health#:~:text=Running%20regularly%20at%20a%20moderate,stress%2C%20depression%2C%20and%20anxiety.

7 books that will change your life

Sat, 17 Dec 2022 18:45:37 GMT

When I was a teenager, reading was not the thing for me. I always thought that I will never be able to concentrate and read like 500-pages book.

Nowadays, I read 4-5 books per year, which is impressive for me because I work full-time in Clinical Research, manage a website, shoot and edit YouTube videos, and go to the gym.

The point here is, YOU CAN ALSO MANAGE TO READ SOME BOOKS :)

The books I read are not novels, but they are self-help books, neuroscience books, etc.. these types of books, usually take time to read and comprehend in contrast to novels that can be finished easily and fast.

In this article, I will provide you with 7 books that will certainly change your life because they did for mine. The videos are summaries I collected from YouTube from different creators to show you a brief about the book.

I encourage you to watch all of the videos and buy AT LEAST one of the below mentioned books and learn from it!

1) 12 Brain Rules, By John Medina

2) Eat move sleep, by Tom Rath

3) The Art of Thinking Clearly, by Rolf Dobelli:

4) The Subtle Art of Not Giving a F**ck, by Mark Manson:

5) 5 AM Club, by Robin Sharma:

6) The Power of Habit, by Charles Duhigg

7) Atomic Habits, by James Clear:

What if we are meant to suffer in life?

Tue, 13 Dec 2022 08:43:10 GMT

What if we got life wrong?

We are not meant to enjoy life…

How about, we are meant to enjoy suffering through life?

All our lives, we are told to search for our happiness. But happiness can only be found at the corner, and we are in the circle of life.

Thus, chasing happiness will only lead us to dissatisfaction and being lost.

Even physically, we are not meant to be happy always, otherwise, in excess of dopamine, we will suffer from schizophrenia.

When we are happy, we release serotonin, dopamine, and other molecules. But we don’t have infinite stores of these molecules. They need to be recycled. And thus, we go back to our baseline state or sadness.

One way to avoid deep sadness is that we need to learn to enjoy the darkness. It will not only make the dark time pass faster, but it will also prevent this dark period from dragging you to the irreversible place; DEPRESSION.

Realizing this concept- enjoying the suffering- is very important as it teaches us that there is always light at the end of the tunnel. The only way to go through it is to acknowledge the feelings and convert the energy to something useful.

If you are angry or sad, go to the gym and channel this energy into lifting and exhaust yourself physically. You will no longer be angry or sad.

Emotions sometimes are deceptive; you don’t have to listen “always” to your emotions.

That's why who depend on motivation to do their work or go to the gym will never get the required results. They lack discipline.

You can always turn the feeling of "suffering or sadness" into something useful. Learn to channel this energy and see how eventually the outcomes will turn for you.

Let me give you a quick example.

I wrote this article while walking on a treadmill in the gym. A couple of hours ago I was feeling down, not knowing the reason why. Nonetheless, I went to the gym and forced myself into movement. Little by little, my mood started shifting from being down to enthusiasm and motivation again to continue working on what I love to do.

And that’s how ignoring your temporary feelings, in another words "discipline" , can save your day.

Forcing yourself to do things YOU KNOW is good for you- but at the moment you don’t feel like doing- will lead to a positive feedback effect.

If I went to sleep today without doing something that will make me feel good (like going to the gym), this will definitely extend to tomorrow and will ruin tomorrow’s workflow as well.

I went from “why does all this matter” to “f**k yeah, let’s rule the world”.

I hope you got the point I’m trying to say.

Just force yourself to move more.

“Do” in life more than you “think”.

Don’t trust always your temporary feelings, but trust your intuition (which are two separate things) and learn how to enjoy your suffering and turn it into something useful!

Now, excuse me, I m going to run on the treadmill as I’ve never run before.��

Can drinking water lead to a Coma and even death?!

Sat, 10 Dec 2022 13:11:26 GMT

As Paracelsus said: “All things are poison, and nothing is without poison; the dosage alone makes it, so a thing is not a poison."

What he meant briefly is that: "The dose makes the poison".

This is true because any substance can be toxic only if it reaches a susceptible biological system within the body in a high enough concentration. This concentration can be in milligrams or in grams. (here comes the concept of potency)

So back to our question, can drinking water lead to a Coma?

The brief answer is “ YES, it can…it rarely happens, but it DOES happen”

But HOW?

Why does anybody want to drink that much water? What is the mechanism?

Let’s talk science now.

This condition is called “Water intoxication”.

·Causes

This excessive hydration happens because of ¹

- Endurance exercises (i.e. Marathons, Ultramarathons, Military training, big sporting events…)

- Drug Abuse.

- Iatrogenic (no known cause)

- Cerebral salt-wasting

- Psychiatric conditions (i.e., Compulsive water drinking, aka psychogenic polydipsia)

So excessive hydration for a “normal” person is extremely rare.

·Symptoms

First symptoms of water intoxication:

- Headaches.

- Nausea.

- Vomiting.

Severe symptoms of water intoxication:

- Confusion

- Drowsiness

- Increased blood pressure

- Muscle weakness or cramping

- Difficulty breathing

In severe cases, it can cause seizures, brain damage, Coma, and even death.

·Mechanism

Water is readily absorbed in our digestive system with no obstacles.

Thus, when we drink excessively, water goes directly to our blood vessels, and our blood volume increases.

As we know from basic chemistry, when we add more water (solvent) into a container without adding more solute (minerals or ions), we call this dilution.

In this case, the blood volume increased but the Sodium amount stayed the same, so the sodium in our blood is now diluted.

In normal cases, the range of sodium levels in the blood should be between 135 mEq/L and 145 mEq/L. When the Sodium level decreases below 135 mEq/L, we call this Hyponatremia.

Sodium usually helps to maintain the balance of the fluid inside and outside of the cells.

When hyponatremia occurs, the water will travel from outside to the inside of the cells. And since water has access to all of our body parts with no obstruction, the next target is the brain.

Applying Osmosis Phenomenon, water will move from outside to inside the neurons in our brains, leading to:

- Brain swelling

- Disturbance of electrolyte distribution (Sodium, calcium, potassium,…) inside the neurons.

Thus, normal brain functions will be disturbed which will lead to the symptoms mentioned above.

·How can we know the limit?

The volume of the water is not the problem. The timing is.

The kidney normally excretes 0.8 to 1 Liter of water PER HOU R. ³

Drinking water in a short time more than the kidney can excrete will lead to hyponatremia and thus water intoxication.

Some study reports were as below:

- Soldiers developed symptoms after consuming ~2 Liters of water in 1 hour. ⁴

- Several military cases and three deaths from overhydration and resultant hyponatremia and cerebral edema. All these cases were associated with more than 5 liters (usually 10-20 Liters) of water intake in a period of a few hours. ⁵

So, make sure that when you are over-sweating or overheating and feeling like you need to drink a lot of water, just limit it to 1-1.5 L per hour. ⁵

The correct amount of water needed per day differs from person to person and the factors are:

- Body weight

- Level of Physical Activity

- Climate

- Breastfeeding

The National Academy of Medicine recommended in 2004 that: ⁶

- Women aged 19-30 years are to consume ~ 2.7 liters per day.

- Men aged 19-30 years to consume ~ 3.7 liters per day.

You can read more about the daily water intake recommendations here: https://www.medicalnewstoday.com/articles/306638

Resources:

1) Stiefel D, Petzold A. H2O coma. Neurocrit Care. 2007;6(1):67-71. doi: 10.1385/NCC:6:1:67. PMID: 17356195.

2) https://www.mayoclinic.org/diseases-conditions/hyponatremia/symptoms-causes/syc-20373711

3) Hyponatremia caused by excessive intake of water as a form of child abuse. Ann Pediatr Endocrinol Metab. 2013;18(2):95-98. Published online June 30, 2013 ; DOI: https://doi.org/10.6065/apem.2013.18.2.95

4) O'Brien KK, Montain SJ, Corr WP, Sawka MN, Knapik JJ, Craig SC. Hyponatremia associated with overhydration in U.S. Army trainees. Mil Med. 2001 May;166(5):405-10. PMID: 11370203.

5) Gardner JW. Death by water intoxication. Mil Med. 2002 May;167(5):432-4. PMID: 12053855.

6) https://www.nap.edu/read/10925/chapter/6

Detox from social media: 1-month Report

Fri, 25 Nov 2022 07:09:19 GMT

In October 2022, I deleted all my social media accounts (except for YouTube and LinkedIn). I realized how much social media can take from our time without us even noticing it. It’s not just the time that it’s taking from us. It’s also our attention, willpower, happiness, contentment, and a lot of other things.

I did a video a month ago to announce this, you can watch it HERE …

AND TODAY is the monthly report time :D

The first week, I felt like the background noise that I did not notice I had earlier is quiet now. You just feel peace of mind. You might tell me that you can control yourself and not scroll through these apps. But once you uninstall them, you will know what I am talking about.

Feeling peaceful was not the only advantage, but also my sleep schedule became better and even my quality of sleep became better. (it’s also proved in research, read this article: Social media use in adolescence is associated with poor sleep quality, anxiety, depression, and low self-esteem) ¹

For work, this month was the busiest one I’ve ever had. I will not be able to disclose anything, but it was SURELY one of the busiest months.

And during this month, I was able to shoot around 7 videos and edit them. Not just that, I was able to draft more than 25 articles. Those articles yet need to be finalized, but to know the magnitude of this achievement for me, the maximum number of articles I've written in 1 month is 5 articles. When I finish these articles, you can read them on my website/blog.

As humans are programmed, we are always in a state of comparing. In terms of social media, we are very good at comparing ourselves with the people we follow on social media platforms. When you see people living their lives, traveling the world, while making 6 figures, you start wondering where your life went wrong. Why NOT ME?

This is a normal human thinking process as we always want the best for ourselves. Comparing is a mechanism used by our brains to calibrate the baseline of where we are in our lives. And this comparing technique can make you work more on yourself when you look up to the correct people (and not to random social media influencers who got famous for random reasons).

BUT, this technique can lead to:

- More Anxiety, because you will feel that you are not achieving anything in life.

- Less Self-Satisfaction, because you will always compare your bank account (in Lebanon it is a home account ��) with the social media millionaires. It’s not just the money, but also the lifestyle. Like, why you are such a brokie working from 9 to 5 job (sometimes even more) to just have a salary that will vanish before the end of the month. Not to mention that you need to do a whole year saving for a 1-week vacation. Quite frustrating, right?

Scrolling through these addictive platforms will also drain your energy. The science behind this is that going through social media will expose your brain to different types of emotions as different types of posts will appear on your page. These posts, reels, or TikTok videos will acutely change your mood from laughter to sadness, hope to hopelessness, and a lot of other emotions.

This rollercoaster of emotions will drain your energy and once you stop scrolling (after like an hour) and get back to reality, you will feel that you have no energy to work or are not enthusiastic to do anything.

Regarding sports, because I had better sleep and was able to re-establish my sleep pattern, I had more energy during the day, and I exploited this energy in doing sports.

For example, I started to learn calisthenics to enhance my core strength and started doing more cardio.

So briefly speaking, when I started to consume less internet content, I started to create and produce more content. Not only that, but it also reflected on other aspects of my life (sleep, energy, and sports). This gives you a real sense of satisfaction and happiness!! (not like the fake dopamine you get from social media)

This was the brief of my first month!

I wish many of you who are reading this are motivated enough to start the journey alongside me.

I know all of you have some dreams to accomplish but are not able to start from anywhere. By enhancing your lifestyle and arranging your time throughout the day, you will be able to start working on your dreams.

Working on your dreams will give you more sense of fulfillment in life and contentment. You will feel satisfied and not just go through life passively. AND THIS IS THE BEST FEELING YOU WILL EVER FEEL.

I’m ready to hear all your success stories and how following this lifestyle changed your life for the better! You can connect with me through this link: https://dopaproductions.com/contact-us

Meet you guys in the 2 ^nd monthly progress article :D

You can also watch the video I did about my 1-month progress after the Social Media Detox.

Resources:

1) Woods HC, Scott H. #Sleepyteens: Social media use in adolescence is associated with poor sleep quality, anxiety, depression and low self-esteem. J Adolesc. 2016 Aug;51:41-9. doi: 10.1016/j.adolescence.2016.05.008. Epub 2016 Jun 10. PMID: 27294324.

How to use OneNote for Studying/Working?

Tue, 22 Nov 2022 04:40:56 GMT

OneNote is one of the most useful productivity apps that you can use to enhance your study/work quality and efficiency...not to forget about FUN! :D

OneNote is an application that is programmed by Microsoft.

It can be downloaded for free on phones and iPads and it is found built-in in computers.

You can also purchase the premium versions that will provide you with more premium features that you can use.

Click Here to see the difference between the different bundles that Microsoft 365 provides.

For me, I use OneNote daily as part of my workflow because we use a lot of programs in clinical research and you can combine all the important data that you need in the OneNote Page. The data i collect usually assist me to:

- Memorize certain points to discuss in meetings,

- Take notes during site visits so I can use them while doing the reports,

- Take notes about the frequent trainings and saving some notes as screenshots.

- Prepare for future Site Visits.

- Track patients visits

AND A LOT MORE..

Watch the video below to know more about how to use OneNote for studying. (Video Language is the Arabic Language)

Ps: those who don't understand arabic will be able to get benefit from only observing how I'm surfing through OneNote :D

Resources:

1) Trust me Bro..

5 Trusted Websites for Medical Professionals

Wed, 16 Nov 2022 05:53:34 GMT

Internet nowadays is the primary reference for health care professionals. As pharmacists (or physicians), you must get your information correct (since of course no one wants to get sued :D).

In this article, I will list 5 trusted websites that can be used by medical professionals as resources for their information.

DISCLAIMER

You can use these as references, however, during clinical practice, it is better to follow the local regulation guidelines, as all these websites state that the content is only for informational purposes and not intended to take the place of professional medical advice, diagnosis, or treatment.

The below-mentioned websites look alike, however, I will spotlight some of their special features.

1) Medscape:

For me, the number 1 to-go website is Medscape. This is because of several things that make me want to check it first.

First of all, it is easy to navigate. For first-time users, you will directly feel like you are in control and that you know where to search for your required information.

Second, It has an application. The best part is that you can download the data while using the internet and then you will be able to use the application offline whenever you need it. This is important, especially during work where sometimes you don’t have a good connection and thus you will need a fast-response source of information.

Third, Medscape offers a lot of educational content. They have an academy that provides special courses about specific diseases which are formulated in a way that will make you understand the topics well. They also offer Continuing Medical Education (CME) credits where it is accredited and a podcast.

Last but not least, it offers tools that will aid you in your clinical practice. Some of the tools are:

- Drug interactions: you add up the combination of drugs and the app will provide you with the assessments.

- Pill identifier where you can take a picture of the pill and Medscape will help you identify the pill.

- Medical Calculators: Mostly used by clinicians that have to calculate doses daily.

- Consultation platform: it offers a space for your to ask, share, and discuss patient cases.

2) Medical News Today:

This website is similar to Medscape.

When I think about this website, the first thing that pops up in my mind is its newsletter. I always open my emails and first check their articles that are well-written with attractive titles.

I recommend subscribing to their newsletter.

It also has a bank of drugs explaining each of them.

They have an original series of well-written articles about medical myths, where they use expert insights and peer-reviewed research to check if medical information is fact or myth.

Same series regarding nutrition-related topics.

Also, they provide a series called “through my eyes”, where people share how a particular medical condition has affected their life. It

Unfortunately, they don’t have an application yet.

3) Drugs.com:

This website offers valid information about:

- Drugs leaflets.

- Pill identifiers.

- Interaction Checker

- News and Alerts

- It has an app

They also have a well-organized library of detailed and accurate information provided on over 24,000 prescription and over-the-counter medicines for both consumers and healthcare professionals.

It states that it actually uses information from Mayo Clinic.

4) Mayo Clinic:

Mayo Clinic is a whole organization that has a lot of features and some of which are:

For International patients:

- Request an appointment

- Financial services

- Find international offices.

For Medical professionals:

- Find a doctor.

- Refer a patient

- View clinical trials

For Students:

- View Degree programs

- View admissions and requirements

For researchers:

- Find an expert in a research area

For Job Seekers:

- View open positions

Many more features are also present. You can check on their website.

5) DrugBank Online:

This website is a unique bioinformatics and cheminformatics resource owned by the University that combines detailed drug data with comprehensive drug target information.

It will provide you with a lot of details about the medications that you can’t find them easily elsewhere.

It has a very catchy design and very useful information that can be utilized a lot in research.

As a summary:

You can also watch the video below about the discussed topic: (Video is in Arabic Language)

Palbociclib and letrozole in hormone-receptor positive advanced breast cancer: Predictive response and prognostic factors

Thu, 13 Oct 2022 03:59:04 GMT

I am glad to announce that a new article was published on June 2022 in the journal "Current Problems in Cancer" which I participated in as a co-author. I wish you a joyful reading of the abstract below!

PMID: 35378469
DOI: 10.1016/j.currproblcancer.2022.100859

Abstract

CDK 4/6 inhibitors have been yielding propitious results when with hormone therapy in the management of Her2-negative and hormone-receptor (HR)-positive metastatic breast cancer, Palbociclib being one of the first molecules investigated in this setting. However, the response to CDK4/6 inhibitors is variable. To identify predictive and prognostic factors of response to this therapeutic regimen.

Eligible patients were females with HR+ and Her2- advanced breast cancer, receiving Palbociclib in combination with Letrozole. PFS was the primary endpoint in the evaluation of response to treatment. This survival was then further segregated according to various characteristics: histological (type, grade, hormone receptors), metastatic site, line of treatment, response type at initial assessment, and best response achieved. The data was then processed by two statistical analysis models: Kaplan-Meier and univariate preceding multivariate Cox proportional risks.

Sixty patients were included and followed for a median follow-up duration of 15.98 months. PFS recorded a median of 19.07 months (95% CI=15.43-22.71). PFS had a median of 12.99 months in the absence of progesterone receptors (vs 20.05 months in the case of positive estrogen and progesterone receptors; P = 0.046), a median of 13.02 months in the presence of liver metastases (vs 22.98 months in the absence of liver metastases; P = 0.007), and 15.94 months in the case of second-line and beyond (vs 22.98 months in the case of first-line; P = 0.033). Regarding the Hazard Ratio of progression, we note age (HR 0.941; P = 0.019), liver metastases (HR 2.751; P = 0.051), response at initial evaluation (HR<1; P < 0.001) and best response (HR<1; P = 0.003). PFS reached similar figures to those of international studies. The absence of progesterone receptors, the presence of liver metastases, and use as second-line or beyond are associated with a reduced median PFS. One year age increase (protective factor), liver metastases (risk factor), response at initial evaluation, and best response achieved are identified as the most predictive factors of the response to this treatment regimen and of the progression risk.

The article was in collaboration with:

Khalil El Gharib (1) , Walid Macaron (2) , Joseph Kattan (2) , Mohamad Ali Salloum (3) , Fadi Farhat (3) , Marianne Smith (4) , Fadi El Karak (2)

Affiliations

1) Department of Medicine, Staten Island University Hospital, Staten Island, New York. Electronic address: khalil.gharib@outlook.com.

2) Department of Hematology-Oncology, Faculty of Medicine, Saint Joseph University, Beirut, Lebanon.

3) Hammoud Hospital University Medical Center, Saida, Lebanon.

4) Department of Medicine, Staten Island University Hospital, Staten Island, New York.

Resources:

1) Gharib KE, Macaron W, Kattan J, Salloum MA, Farhat F, Smith M, Karak FE. Palbociclib and letrozole in hormone-receptor positive advanced breast cancer: Predictive response and prognostic factors. Curr Probl Cancer. 2022 Jun;46(3):100859. doi: 10.1016/j.currproblcancer.2022.100859. Epub 2022 Mar 28. PMID: 35378469.

How do drugs pass through our cell membranes?

Mon, 11 Jul 2022 11:20:04 GMT

Have you ever wondered how medicines reach their target? For example, how paracetamol goes from the guts in the digestive system to the brain passing through a lot of membranes and which are considered intact and impermeable to a lot of substances. Or how does oxygen pass from the air in the lungs into our bloodstream and then finally into the tissues and cells?

One keyword can answer these questions:

Transporters,

...well actually sometimes it doesn’t require a transporter.

To know how this happens, First, let’s discuss the membranes.

Cell membranes have two key characteristics:

1) Semi-permeability , where only certain materials may freely cross – large and charged substances are typically blocked.

2) Selectivity , where membrane proteins regulate the passage of material that cannot freely cross. These membrane proteins are called transporters.

Thus, the passage of molecules and substances across a biological membrane may occur either passively or actively.

1) Passive Transport

This type of transport is the most common mechanism of absorption for drugs. It is the passage of molecules from a high concentration location to a low concentration location (along the concentration gradient). This is just simply how nature works. And this happens so easily that it does not need the energy to do it. Thus, NO ATP hydrolysis is required. And that’s why it’s called “passive”.

OKAY, Mohamad-Ali…. we now understand that no energy is needed, but how do molecules go from one side to another?

a) Simple diffusion:

Since the core of the cellular membrane is lipophilic (Figure.1), thus, any lipophilic molecule (like ciprofloxacin) will have no problem just diffusing through the membrane without any effort.

The same happens with very small molecules like O ₂ and CO _2.

b) Osmosis:

Passive transport of water molecules (H2O) from the low concentration to the high concentration of solute. This usually happens since the cellular membrane will not allow the solute to pass through it and thus water will always try to equalize the concentration of a solute across the membrane. Not to mention that water can pass easily through the membrane.

c) Facilitated Diffusion:

Small charged molecules (i.e. ions) and large molecules (i.e. sucrose) will not be able to pass easily like the lipophilic or very small molecules. They will need some help, but not energy. They just need a tunnel to pass through. AND who provides these tunnel services?

You guessed it right…

the MEMBRANE PROTEINS , where they will help these molecules to pass through the lipophilic cellular membranes.

Examples:

- Ions will be able to pass through their ion channels. ( Sodium, Potassium, Calcium) (Fig.2)

- Large molecules will have their carrier proteins. (Glucose) (Fig.3)

d) Paracellular Transport:

In blood vessels, paracellular passage of solutes and fluid through intercellular gaps is sufficiently large that passive transfer across the endothelium of capillaries and postcapillary venules is generally limited by blood flow. Capillaries of the CNS and a variety of epithelial tissues have tight junctions that limit the paracellular movement of drugs. Water-soluble compounds can use this transport method, like glucose and amino acids.

2) Active Transport

When you jump into the pool, you don’t need energy to go down (only gravity is needed). But if you wanted to go up, you need energy to go up again to the jumping point.

Now let’s downscale this example into molecules.

Nature allows the movement of molecules along their concentration gradient with no energy needed. BUT, what if the molecules are required to move against their concentration gradient? (from the lower concentration to the higher concentration side)

Cells use different energy sources to allow this active transport through their membranes.

a) Primary (direct) active transport:

It involves hydrolysis of ATP to provide energy, like the Na+/K+-ATPase.

How?

Swipe through the pictures below and read the caption for more details.

Some transporters move just one molecule against their gradient (i.e. uniport transport) and other transporters can move 2 molecules against their gradient. (Co-transport through Na+/K+-ATPase)

b) Secondary (indirect) active transport:

You know that we can gain energy from the waterfall, right?

The energy that the falling water creates can be converted to electricity that we can use.

That’s how secondary active transport works.

A molecule that is moving from its high concentration to the low concentration will not require energy, however, the energy that it creates with this movement will be utilized to move another molecule from its low concentration to its higher concentration side.

Scientifically speaking, this type of active transport includes the coupling of the required molecule A with another molecule B that is moving “along” its electrochemical gradient.

c) Endocytosis:

When the molecules are very large and they are lipid insoluble such that they will not be able to pass through the membrane or any channel that facilitates the passage, they will bind to a specific receptor on the cell membrane. This binding will trigger the formation of a pocket in the cell membrane and eventually pinching down and the formation of an intracellular vesicle that contains the molecule. (Fig.9, Fig.10) (Swipe to see both Figures.)

d) Pinocytosis:

It literally means “cell drinking”. The difference between Pinocytosis and endocytosis is that Endocytosis requires binding to a receptor to trigger the process.

Pinocytosis is the process of ingestion of extracellular fluids where molecules close to the membrane will be ingested too. It is considered an active transport since it requires energy.

Summary:

Check out below our animated video about the transporters!

Resources:

1) Bertram G. Katzung, Marieke Kruidering-Hall, Anthony J. Trevor - Katzung & Trevor’s Pharmacology Examination and Board Review-McGraw-Hill Education (2019)

2) Goodman & Gilman 13e

CAR T-Cell Therapy: What do you need to know about it?

Thu, 30 Jun 2022 17:00:33 GMT

Briefly speaking, it is the use of one’s immune cells- specifically the T-cells- then teach them how to detect cancer cells in our bodies and kill them. It sounds simple, but talking about how to do it, here comes the challenge.

Is this technique approved by FDA?

Is it efficacious? And why is it important to develop?

How did the scientists isolate the T-Cells?

Can it kill both solid and liquid tumors?

How do they teach these cells to detect cancer cells?

How do they allow the cells to proliferate and then inject them back into our bodies in the effort of reducing the complications (e.g., Cytokine Release Syndrome (CRS))?

A LOT OF QUESTIONS can arise, but this technique was not developed in a single night. It was developed over decades and its complexity increases with the more we know. In this article, I am going to talk about the key points that will make you knowledgeable about this technique.

Is this method FDA approved?

Since 2017, Six CAR-T-cell-based therapies were approved by the FDA (1):

- Axicabtagene ciloleucel, approved on 30 August 2017.

- Tisagenlecleucel, approved on 01 May 2018.

- Brexucabtagene autoleucel

- Lisocabtagene maraleucel

- Idecabtagene vicleucel

- Ciltacabtagene autoleucel

After the conduction of several Phase I and Phase II clinical trials, these medications were approved by FDA for the treatment of the below hematological malignancies:

Why is this method significant?

What empowers this method is its ability to treat patients with relapsed and refractory diseases where previous treatments were not enough to eliminate cancer.

As we know, more than 80% of children diagnosed with Acute Lymphoblastic Leukemia (ALL) that arises in B-cells will be cured by intensive chemotherapy. But limited effective treatments are available for those whose cancers return after initial treatment (1). Providing effective treatment with CAR T-cell therapy for these cases is such a blessing!

What is its efficacy?

Large Phase I/II clinical trials at several centers confirmed the high level of efficacy of CAR T cells, particularly in Acute Lymphoblastic Leukemia where complete remission (CR) (the disappearance of all signs of cancer) rates of 70 to 93% are achieved. (2)

How do they work?

White blood cells called T cells are taken from the patient's blood and are modified in the lab by adding a gene for a receptor (called a Chimeric Antigen Receptor or CAR), which helps the T cells attach to a specific cancer cell antigen. The CAR T-cells are then given back to the patient where they will detect the cancer cells and help in eliminating them. I will explain in more scientific detail how they work in a future article.

What are the side effects?

Like all medications, this type of therapy will also cause some side effects, and sometimes these side effects may be life-threatening.

1) Cytokine release syndrome (CRS):

It is the most common one and may lead to serious adverse events. This happens because when CAR T-cells multiply, they will release large amounts of cytokines into the blood and this will hyperactivate the immune system and will lead to (3):

- High fever and chills

- Trouble breathing

- Severe nausea, vomiting, and/or diarrhea

- Feeling dizzy or lightheaded

- Headaches

- Fast heartbeat

- Feeling very tired

- Muscle and/or joint pain

2) Nervous System problems:

- Headaches

- Changes in consciousness

- Confusion or agitation

- Seizures

- Shaking or twitching (tremors)

- Trouble speaking and understanding

- Loss of balance

3) Allergic reactions during the infusion

4) Abnormal levels of minerals in the blood, such as low potassium, sodium, or phosphorous levels

5) A weakened immune system, with an increased risk of serious infections

6) Low blood cell counts, which can increase the risk of infections, fatigue, and bruising or bleeding

Are the side effects manageable?

An article was published in January 2021 discussing the most recent management notes for minimizing adverse effects of CAR T-cell therapy, and they are:

- Continuous close monitoring of the patients,

- Rapid detection of the side effect occurrence,

- Accurate intervention with supportive care, anti-cytokine or corticosteroid therapy.

Thus, prophylactic and/or preventive strategies to avoid toxicities without affecting efficacy and predictors of toxicities should be identified in later studies. (4)

What is the downside of this therapy?

Although a lot of promises are built on this therapy, however, in a study on patients with diffuse large B-cell lymphoma, the scientists observed long-term survival in less than half of the patients treated and that in select clinical scenarios alternate therapies (standard treatment) may be as efficacious as CAR T therapy. Not to mention their extremely high cost, where the most recently approved CAR T-Cell treatment is worth ~450,000$. Thus, more randomized and prospective clinical trials should be conducted to have more clear results. (2) (5)

Can this therapy be used in solid tumors?

CAR T-cell therapy can be effectively used in blood tumors since, for example, in B-cell cancers there are antigens homogeneously expressed (e.g., CD19) on the surface of the cancer cells, and the therapy will be able to identify the cancer cells easily and eliminate them.

Unfortunately , in solid tumors (e.g., lung, prostate, breast cancers…) there is no homogenous expression of antigens on the surface of the cancer cells, and thus the CAR T-Cell therapy will not be able to differentiate between the normal and cancer cells which will lead to its failure as a treatment. (2)

The scientists had an idea and thought that if there is no homogeneity of antigens, then they can target several antigens at the same time. This can be used to prevent the cancer cells from escaping the re-programmed T-cells (6). Another method was developed in a pre-clinical model where CAR T cells secrete IL-12 and lead to the activation of macrophages that mediated the elimination of antigen-negative tumor cells. (7)

A review was done in December 2021 about the current clinical trials using CAR T-cell therapy in solid tumors and they concluded that an extensive amount of ongoing research will be necessary to assess the safety and feasibility of their place in treatment in solid tumors and maybe the success of the ongoing Phase I clinical trials will lead to the conduction of Phase II and Phase III studies in the future. (8)

Resources:

1) https://www.cancer.gov/about-cancer/treatment/research/car-t-cells

2) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5957501/#:~:text=Subsequent%20larger%20phase%201%2F2,28%2C%2037%2D40

3) https://www.cancer.org/treatment/treatments-and-side-effects/treatment-types/immunotherapy/car-t-cell1.html

4) https://www.sciencedirect.com/science/article/pii/S0923753420429801

5) https://ashpublications.org/bloodadvances/article/4/19/4669/463994/Outcomes-in-patients-with-DLBCL-treated-with

6) https://pubmed.ncbi.nlm.nih.gov/23839099/

7) https://pubmed.ncbi.nlm.nih.gov/21742772/

8) https://onlinelibrary.wiley.com/doi/full/10.1002/jha2.356#:~:text=CAR%20T%20cells%20are%20a,leads%20to%20tumor%20cell%20death .

Monkeypox outbreak: What you need to know about it?

Wed, 22 Jun 2022 18:06:50 GMT

On June 1, 2022, WHO (World Health Organization) stated that More than 550 monkeypox cases have been identified in at least 30 countries.

First of all, What is monkeypox?

I t is a zoonotic viral disease native to Africa. Cases usually occur near tropical rainforests, where animals that carry the virus live. Cases in the U.S. are rare and associated with international travel from places where the disease is more common.

Zoonotic means that it can spread between species and in this case from- animals to humans.

I t is a member of a virus family called orthopoxvirus . It has 2 distinct strains:

The Central African (Congo Basin) strain.
The West African strain.

The Central African strain is known to spread more easily and cause more severe symptoms .

What are the symptoms?

Symptoms of the disease include:

Skin lesions,
Fever,
Body aches.
Chills
Swollen lymph nodes
Exhaustion

The symptoms are similar to smallpox but milder .

Severe cases are seen in patients with immune deficiencies and young children .

Incubation period , the time from infection to onset of symptoms, can range from 5 to 21 days. The illness typically resolves within 2 to 4 weeks.

Is it fatal?

In recent times, the case fatality ratio of monkeypox is around 3-6%.

How is it transmitted?

Although transmission is limited between Humans, it can happen:

Through close skin contact,
Bodily fluids,
Virus-contaminated objects.

In contrast to what was being spread about its transmission method, specialists say that the disease is not an STD (sexually-transmitted disease), however, it can spread via direct contact during sex.

Scientists still lack a lot of data, and that’s why they still can’t confirm how long it’s been spreading.

It’s important to mention that it is thought by WHO that this virus is unlikely to outbreak and turn into a global pandemic like the COVID-19 virus. But again, they are not sure.

Treatments that can be used?

Usually symptoms go away on their own within few weeks, however, some individuals require treatment for recovery. “Tecovirimat (TPOXX), as both oral and IV medication is approved in the U.S. for treating smallpox and oral form in Europe to treat cowpox, monkeypox, and smallpox. The FDA approved brincidofovir (Tembexa) in 2021 to treat smallpox and it was tried with Monkeypox, however, it had poor efficacy.

Is there a vaccine?

There is an approved vaccine for monkeypox and it is called MVA-BN. Unfortunately, it is not widely available. This vaccine is also known as Imvamune, Imvanex or Jynneos) and was approved in 2019 for use in preventing monkeypox.

Even though people who were vaccinated against smallpox will have a certain level of protection against monkeypox, they need to take precautions to protect themselves and the others.

Resources:

1) https://www.who.int/news-room/questions-and-answers/item/monkeypox?gclid=CjwKCAjw-8qVBhANEiwAfjXLrrMrNWkbzpPsOx_PJF3w9mh4tNvfe5PAUvIdKsWdTfOvQh4tG96GBBoC4QQQAvD_BwE.

2) https://www.cidrap.umn.edu/news-perspective/2022/05/antiviral-drug-may-limit-monkeypox-symptom-duration-infectiousness

Dostarlimab: The new magic anti-cancer treatment that cured 100% of the trial patients.

Sat, 11 Jun 2022 22:30:25 GMT

12 patients took the treatment with Dostarlimab and their rectal cancer vanished. Just like that��

The physicians did physical exams, digital rectal examinations, biopsies, PET scans, and MRIs and they found nothing!

Not to mention that no adverse events of grade 3 or higher have been reported!!

How was the idea of this study formulated?

Usually, oncologists will prescribe to patients with locally advanced rectal cancer neoadjuvant chemotherapy and radiation (neoadjuvant treatment is the kind of treatment given before doing the surgery to help shrink the tumor size and prevent its further spread).

For the patients suffering from metastatic rectal cancer due to a deficiency in mismatch repairing, positive results were observed when PD-1 blockers were used.

Researchers hypothesized that there will be better results when this type of medication is used when the rectal cancer is still local and did not metastasize.

What is the design of the study?

So, this Phase 2, prospective study was initiated, and the participants received a dose of Dostarlimab every three weeks for six months, and the plan was to undergo standard treatments of chemotherapy, radiation therapy, and then surgery following the treatment with Dostarlimab.

However, researchers found that in every case, the cancer was cleared through the experimental treatment alone.

This result is considered astonishing although it’s only in a small number of patients because it’s never happened in the history of cancer.

What is Dostarlimab-gxly?

Dostarlimab-gxly is a humanized monoclonal antibody that works as a PD-1 blocker, AKA checkpoint inhibitor. It binds to the PD-1 receptor and prevents its interaction with its ligands, PD-L1 and PD-L2.

Like Pembrolizumab, It releases the brakes on an immune cell, freeing it to recognize and attack cancer cells, according to MSK.

Its side effects include (but not limited to):

- Fatigue/asthenia,

- Nausea,

- Diarrhea,

- Anemia,

- Constipation.

For this medication to prove itself, a longer follow-up is needed to assess the duration of response (DoR).

Also, more studies should be done on a larger sample because 12 patients showing that the tumor vanished is not enough to prove that a molecule or a drug is effective 100%.

Note that this drug is being also investigated if it can beat other cancers like gastric, prostate, and pancreatic cancers.

Resources:

1) https://www.nejm.org/doi/pdf/10.1056/NEJMoa2201445

2) https://www.centerwatch.com/directories/1067-fda-approved-drugs/listing/4701-jemperli-dostarlimab-gxly#:~:text=Mechanism%20of%20Action&text=Dostarlimab%2Dgxly%20is%20a%20humanized,the%20anti%2Dtumor%20immune%20response .

What is the next step?

Tue, 24 May 2022 10:16:55 GMT

We are humans, and we are programmed to always think in advance to predict what is coming next and try to survive and make it more meaningful (1) (2). That’s how we evolved through history.

In the modern days, and with the enormous loads of data that are generated daily, our brains can’t handle any more input so we can assess the situation and decide upon it.

And that’s where we become overwhelmed.

The technologies we are using evolved faster than our brains are. Our brains are used to counting simple numbers, now we are trying to assess situations based on a huge amount of data that we have collected.

Let’s take an example.

A teenager enters the phase of trying to decide what he wants to do for the rest of his life as a career. Of course, his parents and surroundings will have a big impact on his decision. If he is stubborn enough, he will be able to make his own decision. He tries to see what he likes and what the earlier people in this field have done, what are the future expectations for this career?

Is it going to be replaced by robots?

Will this job role be extinct in the next few years?

What if I was 40 years old and I got fired?

A lot of questions will go through his mind.

Then he searches for his other career options and faces the same dilemmas and dead-end questions.

Once all the data accumulate in his still-developing brain, he will feel helpless in front of all the data he collected and not know what to decide. This usually happens to humans when we feel that we have no control over what we want to do. This often leads to procrastination, frustration, burn-out, having no life goals in the long-term, depression, and anxiety.

There are several ways to handle this situation. Let me walk you through them.

1) Draw all your thoughts in front of you.

Categorize your thoughts and fill the correct thoughts in their respective categories. For example, in the obstacles category, put all the obstacles you thought about. Your categories should also include solutions, people that might help, and mentors in the career that will be able to enlighten you...don’t hold any thought in your brain, write all of them down no matter how they seemed extreme.

2) Start connecting the points you’ve written and draw maps on how to proceed.

Draw maps connecting the obstacles with their respective solutions and a list of people or things that might help to solve the obstacle.

3) Once you connect all the points and finish the map, you will already have a plan now.

Make your plan clean and write it in a clearer way.

4) Cut down your plan into smaller tasks and estimate how much time and money it will cost you.

Once you cut down your plan into small chunks, even rocket science will seem simple. Start practicing this habit.

5) Start acting on it.

All of the mentioned steps before will not make you accomplish what you want unless you actually start doing.

Congrats, you saved yourself from being overwhelmed and stuck in the same place.

If you tried to do the above steps and did not know how to proceed or was stuck at a point, ask for help. A lot of people are out there to help you when you ask for it. They will not be able to know that you need help if you did not say that clearly.

This plan applies to all fields of life: school, universities, work, relationships….

Goodluck in excelling at your lives :)

Resources:

(1) https://greatergood.berkeley.edu/article/item/how_thinking_about_the_future_makes_life_more_meaningful

(2) https://www.nytimes.com/2017/05/19/opinion/sunday/why-the-future-is-always-on-your-mind.html

Is the pill organizer safe?

Sun, 22 May 2022 14:01:46 GMT

Taking a lot of medications can confuse the patients over time since they might not remember if they took the drug today or not. Not to mention that a lot of these patients are from the elderly population.

David P. Wagner received his patent for inventing the pill organizer on 4 Aug 1964 . The reason he had this idea is that his wife was forgetting if she had already taken her medications.

This invention helped a lot of patients to remember taking their medications on time every day but the question we are asking today is that

“Are they safe?”

Studies on Medication organization devices (MODs) are of poor quality, and the relationship between adherence and health outcomes is unclear. (2)

Heat, air, light, and moisture may impact the effectiveness and safety of a medicine. The original container is designed to protect the medicine from these elements. (3)Some medicines cannot be repacked and must be stored in the original container until it is time for the patient to take them. (3)

A study done in 2013 showed that the use of the organizers for storing and carrying tablets and capsules exposes these medications to environmental factors from which their original packaging protected them, compromising their stability and safeness. (1)

Older people who switch to using pill organizers could experience adverse effects and even hospitalization -according to research from the University of East Anglia. New research reveals that people who switch from usual medication packaging to a pill organizer are more likely to become unwell than those not using them. When these patients were switched to a pill organizer and suddenly started taking more of their prescribed medication than previously, they experienced normal side effects of the medication." (2)

In Conclusion, the research team says that patients should consult their General Physician or Pharmacist before switching to a pill organizer.

Resources:

Why ACE inhibitors cause cough?

Wed, 11 May 2022 18:45:46 GMT

In this article, I will go briefly through the indications of ACEi and the background of this topic. Then I will discuss the mechanism of cough induction and how to clinically manage the patient. And lastly I will talk about interesting results from 2 studies.ACE inhibitors.

ACE is the abbreviation of angiotensin converting enzyme inhibitors.

This class of medications are used for several indications and they are:

1) Hypertension,

2) Left ventricular systolic dysfunction,

3) Acute myocardial infarction,

4) In patients who are at high risk of cardiovascular events,

5) In Diabetes mellitus and Renal Failure,

6) Scleroderma Renal Crisis.

To understand why ACE inhibitors can cause dry cough, let us first understand some of the physiology.. (Fig.1)

Angiotensinogen, which is primarily produced in the liver, is cleaved by Renin to Angiotensin 1.

And then angiotensin 1 is converted to angiotensin 2 , by the angiotensin converting enzyme (ACE)

ACE also inactivates Substance P.

Kininase II, is the enzyme that inactivates bradykinin and other potent vasodilator peptides. Scientists found that ACE is identical to Kininase II.

Thus, bradykinin is a molecule that is also cleaved by ACE into Inactive Peptides.

So when the ACE inhibitor is administered, it will block cleavage of both Ang I, Bradykinin, and Substance P. (Note that Bradykinin will also induce the release of Prostaglandins)

Inhibition of Ang II production lowers blood pressure and enhances natriuresis.

Inhibition of the degradation of bradykinin has beneficial antihypertensive and protective effects.

On the other hand, The increase in Bradykinin and Substance P levels will lead to the induction of dry cough.

In general ACE inhibitors are well tolerated, however, 5 to 20% of patients can suffer from cough.

The incidence of dry cough in patients receiving ACEIs vary among individual ACEIs, and is the lowest with perindopril. (1) (2)

The onset of ACE inhibitor-induced cough ranges from within hours of the first dose to months after the initiation of therapy. Resolution typically occurs within 1 to 4 weeks after the cessation of therapy, but cough may linger for up to 3 months (3)

So how Bradykinin and Substance P induce the dry cough?

Although the exact mechanism of ACEI-induced cough remains unclear, several theories have been postulated for cough development.

Accumulation of bradykinin and substance P in upper and lower respiratory tracts by ACEIs is the most widely accepted theory.

Bradykinin induces sensitization of airway sensory nerves via rapidly adapting stretch receptors and C-fiber receptors that releases neurokinin A and substance P. This causes airway smooth muscle to constrict leading to bronchoconstriction and cough. However, the reason why cough does not occur in all patients receiving ACEIs still warrants further research. (2)

Another method describes how cough is induced by Bradykinin is the Transient Potential Receptors (TPRs). Several types of TPR ion channels have been described on airway sensory nerves and may be activated by various mediators and physical factors, resulting in cough. TRPV1 (previously called the vanilloid receptor) is activated by capsaicin and bradykinin, all of which are potent tussive agents.

Overall, management of ACEI-induced cough can be done as per this algorithm: (Fig.2)

Other proposed methods to suppress the dry cough?

1) Iron supplementations (4)

2) Thromboxane antagonists, like Picotamide and Aspirin(5)

3) Intermediate but not low doses of aspirin probably can suppress ACEI-induced cough. (6)

4) Calcium channel blockers. (7)

Although it is proven that ACEIs can cause cough, check the results of these two interesting studies:

In a study, for a significant number of patients (27.4%), the cough spontaneously disappeared after 2–8 months of therapy despite continued and unaltered administration of ACEIs and without any therapy aimed for its suppression. All patients were followed up for 13 months after disappearance of cough, and no recurrences were observed. (8)

In another study by the same authors, >50% of patients developed complete resolution of symptoms despite continuing with treatment.(9)

So for sure, additional studies focused particularly on continuation of ACEIs and monitoring the development of cough in patients should be done to conclude and derive recommendations from them.

You can also watch the below video for better understanding of the topic:

Resources:

(1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7670268/

(2) https://www.sciencedirect.com/science/article/pii/S0019483220301917

(3) https://journal.chestnet.org/article/S0012-3692(15)52845-6/fulltext

(4)https://www.ahajournals.org/doi/10.1161/01.hyp.38.2.166#:~:text=In%20conclusion%2C%20iron%20supplementation%20successfully,activity%20in%20bronchial%20epithelial%20cells

(5) https://pubmed.ncbi.nlm.nih.gov/9217714/

(6) https://pubmed.ncbi.nlm.nih.gov/10933569/

(7) https://doi.org/10.1016/S0011-393X(00)88520-3

(8) https://www.sciencedirect.com/science/article/abs/pii/000291499290630H

(9) https://europepmc.org/article/med/1433168

6 references to Master Pharmacology

Mon, 09 May 2022 16:21:13 GMT

Pharmacology is the study of medications, and it is divided into two major branches:

- Pharmacodynamics: How medications affect our body.

- Pharmacokinetics: How our body affects the medications.

It can be also branched into many other sub-branches (pharmaco-toxicology, pharmacogenomics, pharmacogenetics, pharmacognosy, pharmaco-economics…..).

At the first glance, it may seem a very hard subject to study, especially when you see the daunting amount of medications that we have to memorize and know their details.

When you start studying it, you will realize it is really hard..no cap.

During my collage days, I realized this early on and wanted to master this hellish subject and pass it.

The advantage of studying from the below references is that you will master pharmacology. The downside is that IT TAKES A LOT OF TIME.

Here is a list of the references that helped me to understand this subject.

1) Bertram G. Katzung, Marieke Kruidering-Hall, Anthony J. Trevor - Katzung & Trevor’s Pharmacology Examination and Board Review-McGraw-Hill Education (Edition 13)

In my opinion this is the reference that every healthcare professional (HCP) should start from when studying pharmacology. What makes it special is that it is not too much detailed and at the same time it’s not too much briefed. This will help you to understand Pharmacology without going too deep where a beginner might get confused.

2) Symptoms in the Pharmacy A Guide to the Management of Common Illnesses by Alison Blenkinsopp , Martin Duerden , John Blenkinsopp

This reference is the one you should go for when doing the internship in the community pharmacy. It’s important to do it during the internship since you will be able to associate the cases you are observing in the pharmacy with the information you are studying in the reference.

This will allow you to memorize the information for longer time.

3) Case files. pharmacology by Toy, Eugene C.

This reference contains 56 clinical cases with USMLE-style questions. It will explain pharmacology briefly and will make you revise the chapters that you’ve studied in the previous references and highlight on the main points. It will teach you how to approach clinical problems.

4) Pharmacotherapy Handbook, Eleventh Edition 11th Edition by Terry Schwinghammer

In the previous three references you were studying pharmacology per drug class (opioids, analgesics, anti-inflammatory medications...). In the pharmacotherapy handbook you will understand the management of every disease and what drug what medications to give and WHY.

This reference will talk about a disease and how you will manage it with the most recently approved therapies. While studying you will realize that this handbook is rich in valuable clinical information.

5) Farideh Javid, Janice McCurrie - Clinical Physiology and Pharmacology_ The Essentials (2009, Wiley)

This reference will fill the gaps that were formed in your brain when you were studying pharmacology from the previous references. It will help the student to put the facts that he/she learned before into the deep memory. Testing your knowledge when solving clinical case studies will make you do connections between several chapters because a case study will describe a patient that has several comorbidities and that is taking medications from several classes. This will expose the students brain to more complex situations.

6) Goodman & Gilman Edition 13

This reference is literally a heaven of Information for health care professionals . It will provide you with everything you need to know about Pharmacology from A to Z. However, I don’t recommend to starting studying from it because it will confuse you more than it can benefit you. This reference is more recommended for healthcare professionals that want to go into depth in the chapters.

As a summary:

Resources:

1) Bertram G. Katzung, Marieke Kruidering-Hall, Anthony J. Trevor - Katzung & Trevor’s Pharmacology Examination and Board Review-McGraw-Hill Education (2019)

2) Symptoms in the Pharmacy A Guide to the Management of Common Illnesses by Alison Blenkinsopp , Martin Duerden , John Blenkinsopp

3) Case files. pharmacology by Toy, Eugene C.

4) Pharmacotherapy Handbook, Eleventh Edition 11th Edition by Terry Schwinghammer

5) Farideh Javid, Janice McCurrie - Clinical Physiology and Pharmacology_ The Essentials (2009, Wiley)

6) Goodman & Gilman 13e.

First COVID Treatment for Younger Kids is now FDA approved

Sun, 01 May 2022 15:34:07 GMT

Remdesivir..

I bet you’ve heard about this molecule during the pandemic.

This molecule was originally approved by FDA in October 2020 for hospitalized patients aged 12 and above. (Their weight should be at least 40 kilograms)

Properties of Remdesivir:

This molecule is an antiviral drug that acts by limiting the SARS-CoV-2 replication. How?

The virus has a machine that can use the human’s cell components to multiply itself. This machine is called the RNA-dependent RNA polymerase.

Remdesivir is a nucleotide prodrug of an adenosine analog. This means that it mimics the function of another molecule that is used by the machine to build the virus. When Remdesivir sits in place of the molecule that was supposed to be in its place, it terminates the RNA transcription prematurely, thus preventing the virus from multiplying itself.

The usual Adverse events that were observed include: nausea, Elevated transaminase levels, Increase in prothrombin time without a change in the international normalized ratio (INR), and hypersensitivity.

Approvals:

Intravenous Remdesivir is approved for treatment of:

- Mild to moderate Covid-19 in high-risk, non-hospitalized patients (a 3-day course is initiated within 7 days of symptom onset.)

- Hospitalized patients with Covid-19 (a 5-day course)

FDA expanded the approval for the intravenous Remdesivir where It’s now available as FDA Emergency Use Authorization (EUA) for treatment of COVID-19 in non hospitalized and hospitalized pediatric patients:

- Weighing 3.5 kg to 40 kg

- Age <12 years and weighing > 3.5 kg.

- Children as young as 28 days can be given the medication.

A phase II/III study was done by “Gilead Sciences” and the scientists observed that 75% of the pediatric patients had clinical improvement at day 10, and 85% showed improvement at last assessment. Adverse events were reported in 72% of the children, and 21 % of them had serious adverse event.

The FDA eventually assessed that the safety profile of Remdesivir is similar in pediatric subjects and adults.

Adverse events that were observed in pediatric patients:

Elevated levels of liver enzymes, allergic reactions, fever, shortness of breath, rash, nausea, sweating, or shivering. (2)

As a summary:

Resources:

1) https://www.covid19treatmentguidelines.nih.gov/therapies/antiviral-therapy/remdesivir/

2) https://www.medpagetoday.com/infectiousdisease/covid19/98392

Fish and Milk: is this combination harmful?

Sun, 01 May 2022 15:17:09 GMT

At least once in your lifetime you’ve heard someone say that combining fish with milk is harmful and you should avoid it.

I’m pretty sure most of us heard it from our grandmothers.

To give the older generations some credit, I do admit that some of the sayings or the traditions we hear about happens to be eventually correct and real after some research and studies are done.

So is this one a myth or a real thing?

Let’s dive into science now.

Scientifically the only reason to avoid this kind of combination if you’re allergic to either of the products. No study has proven that this combination do side effects in the humans.

When searching for this correlation, you will find a lot of websites talking about the topic, but you will find no valid studies discussing this issue.

Most of the websites talk about the alternative medicine called Ayurveda, a comprehensive, natural health care system that originated in the ancient Vedic times of India (1).

Another theory I have in mind is that this saying was created across generations since our ancestors did not know how to cook fish and and de-contaminate milk. They ended up having undercooked or contaminated fish and milk.

It’s enough for a person to eat just one contaminated product and get hospitalized, so what do you think if a person ate spoiled fish and milk. I can imagine that this was a crisis back then when someone got sick and there were no medications except for some herbal products.

In conclusion , as there is no proof about the opposite, we can say that this combination is not toxic and for sure it will not kill you. It depends on your preference and if you like the products together. It’s preferable to avoid it if you have any known allergy to any of the products.

Resources:

1) https://pubmed.ncbi.nlm.nih.gov/33322263/

Full Agonist Vs Partial Agonist

Sun, 24 Apr 2022 01:00:53 GMT

As discussed in previous article, an agonist is a molecule that causes a physiologic response when it binds to its receptor.

A drug can be classified as Full agonist or Partial agonist depending on its efficacy.

Let’s Say Drug A is the Full agonist and Drug B is the partial agonist.

So, how both can be agonists and have different magnitude of action?

A full agonist can be effective 100% although not all receptors are occupied . This means that Drug A needs less than 100% of the receptors to result in full response.

On the other hand, drug B, a partial agonist will never be able to reach 100% even if it occupied 100% of the receptors present.

This happens because the physico-chemical properties of the full agonist that allow it to make a bond with the receptor in a way that it can excite only 3 receptors (theoretically) to result in 100% of the effect.

The physico-chemical properties of the partial agonist allow it to bind to its receptor, however, with lower ability to excite it and produce the desired response, even with occupying 100% of the receptors present.

Examples of full agonists are morphine, opium and phenylephrine. Buprenorphine and Tolazoline are examples of a partial agonist.

You can also watch the illustrative video below for more understanding of the topic.

Resources:

1) R. J. F. R. H. G. Rang HP, Rang and Dale's pharmacology, ed., vol. , , : Elsevier

A new COVID-19 medication so good that it allowed scientists to stop trials early!

Wed, 13 Apr 2022 20:09:11 GMT

The molecule is called “Sabizabulin”, and the manufacturer is called “Veru”, an oncology biopharmaceutical company that is based in USA.

This medication was being tested in moderate and severe COVID-19 cases, and it worked! The results show that it has the potential to cut the virus’s mortality rate by more than 50%.

Note that the Mortality rate is a measure of the number of deaths in a particular population per unit of time.

Usually in clinical trials, the study team perform an interim analysis, which is a statistical analysis done on the data at some point during the study to see if they continue with the trial or put it down. If the results are positive, the clinical trial continues recruiting more patients to reach its target. If the results are negative, the clinical trial may be terminated if it is clear that the study drug is not superior to the standard therapy/placebo.

This study was randomized, double-blinded, placebo-controlled phase 3 Covid-19 clinical trial. Patients in both treatment groups were allowed to receive standard of care including remdesivir, dexamethasone, anti-IL6 receptor antibodies, and JAK inhibitors. Placebo group (n=52) had a 45% mortality rate compared to the sabizabulin-treated group (n=98) which had a 20% mortality rate. The interim analysis results were so good that it was unethical to continue giving the patients a placebo.

An Independent Data Management Committee (IDMC) recommended the study to be stopped early due to overwhelming evidence of efficacy. The article published stated that Sabizabulin showed statistically and clinically meaningful 55% reduction in deaths compared to Placebo in Moderate-Severe hospitalized patients (p=0.0029).

Regarding its safety profile, the medication was well tolerated, and no safety concerns were identified.

The next steps is that Veru will meet with FDA to seek Emergency Use Authorization. This means that the medication may be available in the market in the next few months.

Gary Barnette, PhD, Chief Scientific Officer of Very has stated that “What makes these findings more relevant is that the pharmacological activity of sabizabulin is independent of COVID-19 variant type.”

As a summary:

Resources:

1) https://verupharma.com/news/verus-novel-covid-19-drug-candidate-reduces-deaths-by-55-in-hospitalized-patients-in-interim-analysis-of-phase-3-study-independent-data-monitoring-committee-halts-study-early-for-overwhelmin/

2) https://verupharma.com/pipeline/sabizabulin-for-covid-19/

FDA pregnancy medication Labelling : Post 2015.

Sat, 02 Apr 2022 10:39:40 GMT

Starting from 30 June 2015, the FDA implemented a new labelling rule for medications used during pregnancy and lactation.

As discussed in the previous article, the Categories published in 1979 (A, B, C, D, and X) were causing confusion for the patients and are increasing the risk to be misinterpreted by the health care professionals.

The new format is called the “Pregnancy and Lactation Labelling Rule” and is abbreviated as PLLR.

Using PLLR will remove some of the uncertainty that was caused by the previous five categories since it will contain a narrative information about the medication that will describe the potential risks of drug exposure based on available, evidence-based data. Ultimately, the new format will assist the health care professionals to assess the benefit versus risk when counseling pregnant women and nursing mothers who need the medication, and thus leading to enhanced protection of the mother and her baby.

After the PLLR was implemented, every pharmaceutical company that wants to register it’s new drug in the FDA, It should use the template provided by the FDA to include the required information in the leaflet.

Regarding the medications that were approved by FDA after 30 June 2001, The manufacturer was given from two to four years after 2015 to change the information on the leaflet as required.

Meanwhile, for the medications that were approved by the FDA before 30 June 2001, the format of the information was not required to be changed, however, It was mandated to remove the categorization that was assigned to this medication. The deadline for this action was 30 June 2018.

Concerning the OTC drugs, medications that can be given without a prescription, they were not affected by the new rule.

Not only the letter categorization was removed, the FDA also required the manufacturer to modify the sections in the leaflet.

The below picture will illustrate the modification on sections done between the 2 formats.

Briefly describing the change in the sections:

-The FDA decided to merge "Labor and Delivery" with the "Pregnancy" in section 8.1.

-Section 8.2 was named "Lactation".

-A new section was added, which is 8.3. and it described the information regarding the females and males of reproductive potential.

Speaking about this new section, it's very important to inform the physician about every drug that is being administered by the father or the mother of the baby. Also, if the couple were planning to have a baby, then they should discuss with the doctor about the drugs that being are being administered since a lot of drugs can remain in your body even after discontinuing it. (some medications can stay for weeks and even months in our bodies).

Resources:

1) https://www.aafp.org/afp/2016/0701/p12.html

2) https://www.fda.gov/drugs/labeling-information-drug-products/pregnancy-and-lactation-labeling-drugs-final-rule

FDA pregnancy medication categories : Pre 2015.

Mon, 28 Mar 2022 04:31:23 GMT

Being pregnant brings to women so many questions. The questions can range from stuff related to how their bodies are affected, what should they eat, how much exercise should be done...etc.

All the questions are important to answer and make it clearer for the pregnant woman to prevent unnecessary bad things from happening. However, one of the most important questions to be asked is “What are the medications that can be administered during pregnancy and what are the medications to be avoided?”

In 1979 , the FDA published a classification for the medications to organize them in a clearer way. The classification is called “FDA pregnancy categories” and there are 5 of them: A, B, C, D, and X.

Fast forward to 2015, and after receiving many comments that this categorization leaves the patients and the health care providers confused and may misinterpret the meaning of the letters, the FDA replaced it with new narrative information which will remove the confusion away. Hopefully :D

The new narrative description of medication safety is called the Pregnancy and Lactation Labeling Rule (PLLR).

So, the FDA requested that prescription drugs and biologic products submitted after June 30, 2015, will use the new format immediately. (1)

To understand more about why this update happened, let us first explore the previous categorization used. In this article we will talk about the FDA pregnancy risk categories used prior to 2015.

You can go to this article for more details about the 2015 update.

Category A (2)

Adequate and well-controlled studies have failed to demonstrate a risk to the fetus in the first trimester of pregnancy (and there is no evidence of risk in later trimesters).

Example drugs or substances:

Levothyroxine , Folic Acid , Thiamine , Pyridoxine , Doxylamine .

Category B (2)

Animal reproduction studies have failed to demonstrate a risk to the fetus and there are no adequate and well-controlled studies in pregnant women.

Example drugs:

Metformin , Hydrochlorothiazide , Cyclobenzaprine , Amoxicillin .

Category C (2)

Animal reproduction studies have shown an adverse effect on the fetus and there are no adequate and well-controlled studies in humans, but potential benefits may warrant use of the drug in pregnant women despite potential risks.

Example drugs:

Gabapentin , Amlodipine , Trazodone .

Category D (2)

There is positive evidence of human fetal risk based on adverse reaction data from investigational or marketing experience or studies in humans, but potential benefits may warrant use of the drug in pregnant women despite potential risks.

Example drugs:

Losartan , Carbamazepine , Phenytoin .

Category X (2)

Studies in animals or humans have demonstrated fetal abnormalities and/or there is positive evidence of human fetal risk based on adverse reaction data from investigational or marketing experience, and the risks involved in use of the drug in pregnant women clearly outweigh potential benefits.

Example drugs:

Atorvastatin , Simvastatin , Methotrexate , Finasteride , Triazolam , Isotretinoin .

As a summary:

Since you are now familiar with the categories, I think you have an idea why the FDA updated the requirements and why it is causing some confusion about their meaning.

Let’s go and explore the 2015 update and how the FDA is now requesting the pharmaceuticals to write down a narrative assessment in the drug labelling information . Click Here .

Resources:

1) https://www.fda.gov/files/drugs/published/%22Drugs-in-Pregnancy-and-Lactation--Improved-Benefit-Risk-Information%22-January-22--2015-Issue.pdf

2) https://www.drugs.com/pregnancycategories.html#:~:text=In%201979%2C%20the%20FDA%20established,the%20risk%20to%20benefit%20ratio .

Types of Drug Antagonists

Sat, 12 Mar 2022 18:38:30 GMT

An Antagonist is a molecule that binds to a certain receptor and LITERALLY does nothing.

It just sits there, preventing an agonist from binding to perform its usual action. [1] Just like an irritating sibling...

However, an antagonist has several ways to annoy the agonist and prevent it from binding to its receptor or do its effect. Let’s explore them...

1) Reversible Competitive antagonists:

It is the most common and usually it sits in place of the agonist. Increasing the concentration of the agonist in the presence of the reversible antagonist will allow its binding to the receptor. And that’s why it is called “Competitive”. There is a competition between the agonist and the antagonist on who will bind to the same receptor, and if the agonist concentration was increased, it will be able to replace the antagonist. Example of a competitive antagonist is naloxone, which is used in emergencies to reverse the life-threatening effects of a known or suspected opiate (narcotic) overdose [2]. Naloxone injection can be also used after surgery to reverse the effects of opiates given during surgery. [3]

2) Irreversible Competitive antagonist:

In this case, increasing the concentration of the agonist in the presence of the irreversible antagonist will have no effect. This happens because the antagonist binds irreversibly to the receptor and there is no concentration from the agonist that can replace it. Note that this kind of antagonism is also called “Competitive” since both molecules compete on the same receptor, however, the irreversible antagonist contain reactive groups that create covalent bonds with the receptor. Usually, these are used as experimental tools to investigate about the receptor function, and few are used clinically. However, irreversible enzyme inhibitors that act similarly are clinically used and include drugs such as aspirin, omeprazole, and monoamine oxidase inhibitors (MAOIs) [4]

3) Allosteric (non-competitive) antagonists:

Allosteric antagonist means that this molecule does not sit necessarily on the receptor itself, but it binds near it and causes some modifications that will prevent the agonist from binding to is receptor, because simply the agonist can’t recognize the receptor (scientifically, we say that the allosteric antagonists reduce the affinity of the agonist toward their receptors). Thus, increasing the concentration of the agonist will have no effect. Example for allosteric antagonist is Ticagrelor, an anti-platelet drug. [5]

4) Physiologic antagonist:

The antagonist binds to a receptor that totally differs from the one that the agonist binds on. The physiologic response that results from the binding of the antagonist will antagonize the effect of the agonist. (Even if this physiologic antagonist is an agonist itself)

For example, histamine acts on Histamine Receptors of the parietal cells of the gastric mucosa to stimulate acid secretion, while omeprazole blocks this effect by inhibiting the proton pump. [4]

5) Chemical Antagonist:

This antagonist will work directly on the agonist itself and not on the receptor (most of the times). The main mechanism here is the binding of this chemical antagonist to the agonist and preventing its binding to its receptors. Examples include the use of chelating agents. (e.g., dimercaprol) that bind to heavy metals and consequently reduce their toxicity. Infliximab, a neutralizing antibody, has an anti-inflammatory action due to its ability to sequester the inflammatory cytokine tumor necrosis factor (TNF). [4]

6) Pharmacokinetic antagonist:

It is the ‘antagonist’ that effectively reduces the concentration of the active drug at its site of action. As we know, the Pharmacokinetic steps are Absorption, Distribution, Metabolism, and Excretion. At every step, if a drug can alter the concentration of the active drug at its site of action, it is considered a pharmacokinetic antagonist. For example, Phenytoin (anti-seizure drug) enhances the hepatic metabolism of warfarin (anti-coagulant drug), which will result in the reduction of the anti-coagulant effect. On the other hand, the rate of absorption of the active drug from the gastrointestinal tract may be reduced, or the rate of renal excretion may be increased. Interactions of this kind are common and can be important in clinical practice.

7) Partial agonists:

These types of molecules, although they are agonists, however, they act as antagonists in the presence of the full agonists (refer to this article to understand difference between full and partial agonists) . [4] Example of a partial agonist is Tolazoline and when it is combined with the full agonist Phenylephrine, it acts as an antagonist.

You can also watch the illustrative video below for more understanding of the topic.

Resources:

[1] N. E. Goeders, "Antagonist," 2001. [Online]. Available: https://www.encyclopedia.com/medicine/anatomy-and-physiology/anatomy-and-physiology/antagonist#apaTab0. [Accessed 11 3 2022].

[2] A. M. Sabzghabaee, N. . Eizadi-Mood, A. . Yaraghi and S. . Zandifar, "Naloxone therapy in opioid overdose patients: intranasal or intravenous? A randomized clinical trial," Archives of Medical Science, vol. 10, no. 2, pp. 309-314, 2014.

[3] "Naloxone Hydrochloride," , . [Online]. Available: https://www.drugs.com/monograph/naloxone-hydrochloride.html. [Accessed 12 3 2022].

[4] R. J. F. R. H. G. Rang HP, Rang and Dale's pharmacology, ed., vol. , , : Elsevier, 2016, p. 6–20.

[5] J. J. Nawarskas and S. M. Clark, "Ticagrelor: a novel reversible oral antiplatelet agent.," Cardiology in Review, vol. 19, no. 2, pp. 95-100, 2011.

Efficacy Vs Potency

Sun, 06 Mar 2022 12:38:57 GMT

What are they and what do we need to know about these two concepts?

First let’s define them.

Efficacy is the ability of a drug to elicit a physiologic response when it interacts with a receptor.

Potency i s the amount of drug needed to produce a certain response.

Two drugs can have the same effectiveness but different potencies.

Let’s suppose we have 2 dugs, Drug A and Drug B.

Drug A induces a 70% effect with only 3 molecules.

Drug B induces the same 70% effect with 6 molecules.

This means that both has the same efficacy, but Drug A is more potent than Drug B.

Knowing the difference in potency between drugs allows us to have several options for treating a patient and achieving the same clinical results.

Note that some drugs (let’s say Drug C) can’t reach the 70%, and when used in their maximal concentration they may reach 50% effect. In comparison with both Drugs A and B, Drug C is considered less effective.

For example, when comparing the corticosteroids (as shown in the table below), we find that dexamethasone is the most potent in terms of anti-inflammatory effect. However, all of the below corticosteroids can achieve the same efficacy when used at the appropriate calculated doses.

You can also watch the illustrative video below for more understanding of the topic.

Cancer World Day : Where are we now in Oncology?

Fri, 04 Feb 2022 21:24:52 GMT

4th of February is designated as the Cancer World Day, and today we will talk about what are the major advancements made in oncology and how we are heading one step forward to our goal, which is to cure cancer.

1)We’re Getting Better at Diagnosis.

Combination of recent technologies allow us to detect cancer in its earliest form. Main methods that are used to diagnose cancers are:

- Molecular diagnosis : this method is used to detect cancer-specific alterations and proteins, DNA, and RNA in body fluids. The molecular tests are used to determine the risk of future disease in an individual who may be healthy at time of testing.

- Tumor markers : they are anything that is produced by cancer cells or produced from normal cells in the body in response to the presence of cancer cells. They can provide us with information about the aggressiveness of the cancer and the response of the patient to the given treatment.

- Radiological Diagnosis : CT, VCT, PET, MRI, X-ray, and Ultrasound.

- Cytological Diagnosis : the examination of a single cell type. Specimens are usually of fluid type. (Urine sample, CSF sample...)

- Histological Diagnosis :

Microscopic examination of a tissue that has been taken out from a person by a biopsy or surgical resection.

- Hematological Diagnosis : Complete Blood Count test

- Immunohistochemistry (IHC) : A special staining process performed on fresh or frozen cancer tissue removed during biopsy. IHC is used to show whether the cancer cells have certain receptors on their surface. This information plays a critical role in choosing the best treatment.

2)Effect of Cancer Awareness Campaigns

No clear results have been proven by the studies about the effectiveness of awareness campaigns, however, the efforts done by awareness campaigns to educate the public have been rewarded by the increase in the screening rates of people, which hypothetically, will allow patients to find the cancer in its early stages, if present, and thus enhancing their prognosis. (1) (2) (3)

3) Approval of Novel Medicines

Each year the approval of new medicines by FDA varies. In 2016, FDA approved around 20 medicines. In 2021, 46 drug approvals were done and 16 indications of them were related to oncology. The new cancer drugs discovered represent new mechanisms to overcome the resistance of cancers to standard treatments.

Also, among these drugs, we can find those that:

-Target specific mutations (Mobocertinib for Non-small cell lung cancer),

-Help in diagnosing cancer (piflufolastat F 18 for prostate cancer and Pafolacianine for ovarian cancer),

-Reduce side effects caused by chemotherapy (Trilaciclib to reduce bone marrow suppression in patients being treated by chemotherapy for small cell lung cancer).

Hopefully, many more cancer therapies will be developed and approved in the future to target the hard-to-treat current cancer types. (4)

4) CRISPR-Cas9 Technology

This method offers the potential to cure human genetic disease by editing the genes. It was first used in 2012.

CRISPR is the abbreviation of “Clustered regularly interspaced short palindromic repeats”. It works by cutting specific DNA sequence and then adding, deleting, or replacing the elements within the target DNA sequence. This means that we can now edit the mutations that lead to cancer and replace them in our DNA by adding the normal copy.

This method can be also used for other diseases that are caused by genetic abnormalities like:

-Beta-Thalassemia,

-Hemophilia,

-hereditary forms of blindness,

-Cystic fibrosis,

-Muscular dystrophy,

-and Huntington’s Disease.

Phase 1 and Phase 2 Clinical Trials are ongoing; however, this technology is still under development and more studies and improvement need to be done before using them commercially. Also note that this technology has the potential to be used in CAR-T cell therapy to bypass the technical and immunological issues that made CAR-T cell therapy less effective in the previous years. (5) (6)

5) The Rise of Biosimilars

Biologic cancer drugs-where monoclonal antibodies are used to target the cancer cells- are sold with unaffordable prices when they first enter the market due to the high cost of their development during pre-clinical studies and clinical trials, in addition to the equipment and expertise used to obtain the final product.

The benefits of Biosimilars are:

a. Add treatment choices at lower cost to the healthcare system,

b. Improve access to such drugs will lead to enhanced health outcomes overall

c. Provide expanded therapeutic options for the patients.

RAND corporation estimates that Biosimilars may lead to savings up to $150 Billion in direct spending on biologic drugs between 2017 and 2026. (7)

See you next year, hopefully with much more major advancements in this field!

Resources:

(1) https://pubmed.ncbi.nlm.nih.gov/21185097/

(2) https://ascopubs.org/doi/full/10.1200/JGO.19.00011

(3) https://www.nature.com/articles/s41416-021-01573-w

(4) https://www.beckershospitalreview.com/pharmacy/16-cancer-drugs-approved-in 2021.html#:~:text=The%20FDA%20approved%2046%20new,1

(5) https://www.synthego.com/blog/car-t-crispr-cancer

(6) https://www.labiotech.eu/best-biotech/crispr-technology-cure-disease/

(7) https://www.pfizerbiosimilars.com/health-care-system-benefits

How to use Advanced search in PubMed for Literature Review?

Sun, 30 Jan 2022 16:45:14 GMT

Writing your Literature Review will finish faster using this method!

When a student, a professor, or any other person doing research needs to conduct a study, one of the first steps to do is literature review.

This step is important because it:

1) Allows study team to observe what previous researchers demonstrated about their subject.

2) Gives study team a better view of the problem that needs to be solved so that they can formulate a better hypothesis.

Searching for articles is made easy nowadays using the search engines like Google Scholar and PubMed .

In the below video I will show you how to use the advanced search in PubMed so you can find and organize your articles in a professional and clean excel data sheet.

Why should you always consult your Pharmacist or Doctor?

Tue, 25 Jan 2022 14:55:30 GMT

Some times we underestimate the symptoms that we are suffering from and choose to diagnose and heal ourselves by looking up the symptoms online.

This is one of the mistakes that people do frequently to avoid going to the physician or the pharmacist to save time. (As they may consider)

I’m not going to lie to you, sometimes you may get the diagnosis and the treatment right by searching online, however, most of the times the internet just exaggerate the signs and symptoms and makes you think that you have a serious illness that can’t be cured unless you drink a special syrup that makes you immortal :) (Disclaimer: there is no such thing)

Back to our topic.

I will list some cases where when you don’t consult a health care professional you might end up hurting yourself irreversibly.

Case 1:

A patient that has elevated blood pressure (Hypertension) and has some inflammation where he takes anti-inflammatory drugs.

Case 2:

A patient that takes antibiotics whenever he/she has respiratory infection.

Case 3:

A patient with elevated blood pressure (Hypertension) with a kidney dysfunction that is already taking ACE-inhibitor (Angiotensin-converting enzyme- inhibitor) and decides to start taking Potassium Supplements for a certain reason.

If you are a health care professional reading the above cases, I guess you already detected the problems in these cases. If not, I will list the scenarios that might happen in the worst cases.

Case 1 Scenario:

Anti-inflammatory drugs especially the NSAIDs (non-steroidal anti-inflammatory drugs) have antagonistic effects when administered with anti-hypertensive drugs (1) . When taken chronically, these NSAIDs will lead to un-controlled hypertension. The solution for this case is to take an anti-inflammatory drug that has the lowest effect on the hypertension and for a short time. It is better to be discontinued if its use is not necessary.

Case 2 Scenario:

Taking antibiotics randomly and without confirming their necessity will lead to antibiotic resistance within the individual which will allow later simple infections to become lethal and hard to get rid of. Before taking any antibiotic, the pharmacist or physician should be consulted to assess their necessity. (2)

Case 3 Scenario:

ACE-inhibitors already lead to increased blood levels of Potassium. Administering Potassium Supplements with ACE-inhibitors will lead to hyperkalemia and thus arrhythmias and other symptoms (3) . The best practice in this case is to always monitor the levels of potassium, and if the Potassium Supplement is not necessary it’s better to discontinue its use. For hypertensive patients with normal kidney function , there is a study concluded that an increase in dietary potassium over a 4 week period is safe (4) .

Resources:

(1)Drug interactions between antihypertensive drugs and non-steroidal anti-inflammatory agents: a descriptive study using the French Pharmacovigilance database. DOI: 10.1111/fcp.12014

(2)The growing burden of antimicrobial resistance. DOI: 10.1093/jac/dkn241

(3)Life-threatening hyperkalemia from nutritional supplements: uncommon or undiagnosed DOI: 10.1016/j.ajem.2010.08.029

( 4)Adequate intake of potassium does not cause hyperkalemia in hypertensive individuals taking medications that antagonize the renin angiotensin aldosterone system. DOI: 10.3945/ajcn.115.129635

How to Sleep early?

Sun, 16 Jan 2022 12:54:11 GMT

Our daily functions depend on how well we slept, so how can we enhance our sleep?

A lot of studies were done about why humans sleep and why do we need it, however, no direct answer is given.

Sleeping is a complex process that is important to our brain where it allows us to continue doing our daily functions and go through the day.

Although we don't know the real reason behind why humans sleep, what we are sure of is that we really need it! There are studies that show going days without sleep will drive you crazy...LITERALLY. (1)

So let us go through several tips on how to sleep early. Applying these recommendations will lead to several changes in your life, and of course to the positive side.

1) Avoid Caffeine.

Having a drink that contains caffeine before bed will make it hard to fall asleep. It can stay in your system for up to 8 hours, so it is for the best to avoid it in the late afternoon and evening.

2) Avoid Alcohol.

Drinking alcohol may make you feel sleepy at first, but it can actually disrupt your sleep later at night. (6)

3) Create a bedtime routine and stick to it.

This might include taking a hot bath, reading a book, or writing in a journal. Do whatever makes you feel relaxed and sleepy.

4) Avoid Screens before bedtime.

Avoid watching television or working on the computer in bed. The bright screens can inhibit the release of Melatonin in your brain- a hormone that helps us to sleep- and will keep your mind active and make it harder to fall asleep . In addition, having screen time before bed is positively associated with poor sleep quality (2)

5) Make sure your bedroom is dark.

Alongside to avoiding the screen-time, it is also important to have a dark room to sleep in. Back in 2011, a study showed that chronically exposing oneself to electrical lighting in the late evening disrupts melatonin signaling and could therefore potentially impact sleep, thermoregulation, blood pressure, and glucose homeostasis. (3)

6) Exercising before bed time might be a good option.

However, DON'T do it less than one hour before you sleep (4). New study has shown that doing exercises more than one hour before bedtime will not affect your quality of sleep and It will rather enhance the quality of your Sleep. (5)

7) Have a goal.

Sleeping early is already a tough task, the real deal is to be consistent with it. With time, some people lose motivation to sleep early and give up to the temptation of sleeping late. The fix for this is to have a goal you want to work for and achieve it. Having a goal will motivate you to sleep early so you can wake up early and start your day productively. Your goals can be whatever you want, like learning music, video editing, meditation, morning sports…

Resources:

1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6048360/

2) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7320888/

3) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3047226/

4) https://link.springer.com/article/10.1007/s40279-018-1015-0

5) https://www.health.harvard.edu/staying-healthy/does-exercising-at-night-affect-sleep

6) https://www.webmd.com/sleep-disorders/news/20130118/alcohol-sleep

Plastic-eating Bacteria?

Thu, 06 Jan 2022 20:59:12 GMT

What are these bacteria? And how do they eat plastic?

Plastic-eating bacteria,

Of course, you’ve heard about the bacteria that can eat grass and meat. But Plastic-eating bacteria??

I bet that’s new to you!

This bacterium is called Ideonella Sakaiensis.

How did scientists find about it?

They were running tests on a plastic bottle that they collected from a plastic recycling factory in Japan. They observed the sample under the microscope and found Ideonella Sakaiensis, Protozoa, and yeasts.

It is a rod-shaped bacterium, and it has a flagellum.

The question is that how on earth this bacterium can eat plastic?

Plastic is a result of the Industrial Revolution that happened a century ago and is not part of nature.

Another question that might pop up is that how these bacteria developed a mechanism to digest the plastic?

Today we’re going to talk about how it does the digestion.

There is a type of plastic called Polyethylene Terephthalate (PET), and it is a transparent, strong, and light-weight plastic. It is used in the manufacturing of plastic bottles.

Ideonella Sakaiensis releases an enzyme called PETase where this enzyme can break down PET into MHET.

Also, this bacterium has an enzyme called MHETase on its surface, where this enzyme can breakdown the MHET into 2 components:

- Ethylene Glycol

- Terephthalic acid (TPA)

Then this bacterium takes up these 2 compounds and uses them for its metabolism and convert them for its own use. The end result is Carbon Dioxide (CO2) where it is released into the air.

This bacterium is not alone. There are also Plastic-eating Fungi that were discovered in a dumpster in Pakistan.

While reading this article, I think some of you will directly think of a commercial use for this bacterium, like spraying it on dumpsters and watch plastic wastes disappear. But there is a long way for this to happen and may not even be used as we think.

The metabolism of the plastic by this bacterium is still very slow and scientists are trying to fasten up the process by editing its genes. Finger-crossed not to create a monster ��

The other matter that we should think of is that getting rid of plastics that way may cause a disruption in the environmental balance and may lead to an environmental crisis if not managed and calculated well.

Feel free to watch the below video for better understanding of the mechanism of plastic-digestion.

Why should you wake up at 5 AM?

Mon, 03 Jan 2022 15:09:54 GMT

Getting your way into productivity!

You have always heard about the benefits of waking up early and follow the habits of the rich. IT'S NOT ONLY ABOUT THAT. It's also about how it will make you feel.

I bet that you tried waking up early at least once in your lifetime, but you felt that it did not work out and quit it after few tries. You felt sleepy and did not do much work. WHICH IS NORMAL AT THE BEGINNING :D

To wake up early, you should plan it well and make your body and mind ready for it. It is not an easy task.

There are several ways to overcome this challenge and start your early mornings with high energy. One of the most important steps to do before deciding to start waking up early is to know WHY you want to do that. If you did not search for the “why”, you will not be able to discipline yourself to do it.

1) Enhance your cognitive function.

It doesn’t need science to prove this (although research backs it up). Cognitive functions refer to multiple mental abilities, including learning, thinking, reasoning, remembering, problem solving, decision making, and attention. Once you start the habit of waking up early (and of course, sleeping early) you will feel the difference in your cognitive functions. You will be able to focus more during work or your class, memorize better, and even your thoughts will seem clearer and not foggy.

2) Enhance Productivity

First what does being productive mean?

It means to do MORE with LESS.

Technically, it is the output generated from a system divided by the input that is used to create the output .

So to increase our productivity, we should work on increasing the output (results) with less input (effort).

Suppose input is the effort and the output is the result. As mentioned above, our cognitive functions enhance when waking up early. This means that we can focus on what we are doing, which means that we take less time in doing tasks that usually take longer time to finish. So that we are able now to do more tasks with less time.

So as you can see, hypothetically, productivity increased from 2 units to 5 units. This means that we need less units of effort (2 units) to do 10 tasks when we wake up early (due to enhanced cognitive function).

This doesn’t only include work tasks, but It also means being able to catch up to your mental, physical, and spiritual needs.

3) More Energy

Our bodies evolved to sleep early and wakeup early. There is no discussion to this. When we give our bodies what it wants, it rewards us with energy. The first week you may feel de-energized since your body needs some time to adapt to waking up early and to adjust the circadian system within your body. After some time, you will start feeling energized the moment you wake up.

4) Time for Yourself

One of the best features that come with waking up early is the free time you will gain. There is no more freeing feeling to owning your time and do whatever you want to do. You can wakeup and enjoy the sunrise with a cup of coffee. You can paint or go for a nice walk. You will enjoy this time more if you have kids and need some time alone. This “time for yourself” thing is very beneficial for your mental health and your ability to continue accomplishing your daily tasks without reaching to burnout.

5) Apply 20/20/20 rule (movement/reflection/learning)

Robin Sharma talked about this method in his book “5 AM Club”. He explained this method in detail and how to apply it. Briefly explained, when you wake up at 5 AM the first thing to do is to sweat up for 20 minutes. Do any exercise that makes you sweat. After those 20 minutes, you have another 20 to self-reflect. The last 20 minutes should be used to learn something new, like reading a book. You can adjust the minutes as much as you have time. For example you can do it with 40 minutes intervals and not 20 minutes.

Concerning the self-reflection part, I just want to stress on the point that Self-reflection is the habit of intentionally paying attention to your own thoughts, emotions, decisions, and behaviors. Here's a classic example: We should from time to time reflect back on an incident and how we handled it hoping that we learn something from it and make better decisions in the future.

6) Plan the Day

Do you know that it only takes 1% of your day to plan your whole day? 1% of your day is only 14 minutes, which all of us can afford to plan. Trust me it’s worth it. Once you establish the habit of planning your day, you will learn how to organize your tasks and so that you will be able to do more tasks with the same 24 hours you’ve always had. Magic, huh?

To Conclude...

These are the 6 why’s you should wake up early. If the mentioned above steps don’t motivate you to start waking up early, you should start looking more into the reason behind your inability to feel motivated.

For example, if you are stressed out because of work, you can consider waking up early an escape from your work. Enjoy these 2 hours before getting to work, and even better you can start developing skills that will allow you to change your career to a position you like more.

If you are a student, waking up early and applying the 20/20/20 rule will allow you to start your day with momentum. Also doing sports will increase the release of BDNF (Brain-derived neurotrophic factor) in your body. This chemical will increase the neurogenesis in a region in your brain called the hippocampus. One of the responsibilities for the hippocampus is the conversion of short-term memory to long-term memory. Briefly, your memory retention will enhance and you will be able to remember things more! Not to forget the increase in your focus. (read the 1st point discussed above)

My last advice for you is to always look for the “why” when you want to achieve something. This will make you disciplined through out your journey to your ultimate goal.

You can also watch the below video about the importance of waking up early.

Where does the tattoo ink go?

Tue, 28 Dec 2021 14:53:24 GMT

First, let's see the components of the skin:

- The first layer is called " Epidermis ".

- The second layer is called " Dermis ".

- The third layer is called the " Hypodermis ", where the fat layer is found

When doing a tattoo, the needle penetrates the dermis around 100 times per second to allow the ink to reside in the dermis, which is located 1.5 to 2 mm under the Skin (Epidermis).

There are nerve endings and blood capillaries, and that's why getting a tattoo may be painful and cause bleeding.

Now the question is, how does the tattoo stay in its place?

There are specialized immune cells called " Macrophages ". Their role is to engulf foreign bodies and remove them from body tissues. However, this process is only half-successful when the foreign body is the tattoo ink. After that, the macrophages that engulfed the tattoo ink stays in the dermis region and the remaining ink sticks in the thick collagen tissues found in the dermis.

In most cases, the macrophages that engulfed the ink goes to the nearest lymph nodes from the tattoo. Since these cells can't break down the ink, they stay in the lymph nodes .

The side effect is that the lymph nodes will have the same color as your tattoo. Also there is some evidence that ink particles can travel through blood and reside in the liver.