Published on: 03 May 2018
Last Updated on: 25 July 2024
When it comes to fitness, you might be your own worst enemy. If it feels like you’re doing everything right, but still not getting the results you want, why are you still sticking to the same routine? There are many ways you might be getting in your own way and getting to the bottom of it starts with honesty. Are you really being honest with yourself when it comes to diet and exercise? Are you diligently tracking these figures—or are you over-obsessing? Too much in either direction can be dangerous.
Here are five ways you might be inhibiting your own fitness and what to do about it:
Not counting every bite if you’re looking to reduce fat. It’s not as simple as calories in, calories out, but sometimes it is. If you’re sticking to a certain caloric intake every day, make sure you count every single bite—and beverage. Alcohol is packed with calories and lowers our inhibitions, which is all part of alcohol’s lethality when it comes to diet goals. Count those calories, but keep in mind that there is an emerging eating disorder in which people “save” calories for alcoholic beverages. It’s been dubbed “drunkorexia”, and can lead to even more dangerous eating disorders.
Getting too obsessed with the scale. Unfortunately, the scale can lie. Like a watched pot, it’s not going to give you what you want if you’re checking it daily—or multiple times per day. Doing so is a slippery slope and can lead to dangerous habits. The scale can only tell you weight, which doesn’t account for muscle or water retention. If you really want some numbers to help guide you on your fitness journey, use a tape measure. Measure the biggest part of your upper arms, the largest part of your chest, the smallest part of your waist, widest part of your hips, and largest part of your thighs and calves. All of these areas, especially the belly, can also fluctuate throughout the day. However, it’s a much safer (and saner) number system than the scale.
You don’t push yourself at your workouts. Many people aren’t honest with themselves when it comes to their workouts. Could you be doing a harder level on the cross ramp? When the spin instructor tells you to empty the engine on a power interval, are you? If you’re working on muscle mass, do you really tap out between eight and twelve reps or could you do more (and increase the weight)? Working with a personal trainer can help you avoid cheats, as can working out in a group setting. It can be too easy to compromise when you always workout solo. Plus, group settings or a personal trainer can bring out your competitive spirit.
Not getting enough sleep. Lack of sleep has been linked to weight gain. Since most Americans are chronically fatigued (and overweight) there’s a clear correlation here. One of the best things you can do is get enough rest. This will depend on you and your body, but ideally, you’ll be able to wake up without an alarm. If that isn’t doable, see about squeezing in a power nap mid-day. It’s seemingly one of the easiest ways to keep your weight in check. It also helps you get the most out of your workouts. You can’t give your all when you’re exhausted.
Be realistic with rest days and cheat days. These days don’t mean you can go all-out on a binge. Some people find a cheat meal is safer. Others re-learn how to gauge their fullness. Cheat days can be helpful because they give your body what it’s craving, but it still needs to be in moderation. A rest day doesn’t need to be a complete rest, either. You can go on a walk or take a gentle yoga class. Again, honesty with yourself is key.
If you’re getting in your own way, you’re also the one who can stop it. Pinpoint your biggest struggles and see what you can do to put yourself first.
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When you're in the depths of an addiction or someone you love is, you don't know where to turn. It's a scary, confusing, dark, and overwhelming time for everyone involved.
How do you get help? Where do you get help? Can you afford it? Those are all valid questions. Especially if you don't know if you can convince your loved one to go to rehab!
All those factors can lead you down a road of what ifs, but there's only one what if that matters. What if you find the best rehabilitation center?
Then things will start looking up. Get our guide on where to start and what questions to ask here.
What Makes the Best Rehabilitation Center The Best?
We can't give you one answer, or one center, that's definitively best. That's because the right rehabilitation center for your loved one isn't the same as the right one for someone else.
Some people need a single-gender environment, some need more of a detox, and others need a holistic offering. We'll get more into what all that means and how to tell what they need below.
Before we analyze them and their needs, don't take their opinion completely out of the picture. They may be on drugs, but they should get a say in their treatment (except, you know, the sobriety part).
1. Ask A Professional:
If you think your loved one needs treatment for addiction, try to get them to a doctor or a professional. There the doctor can diagnose the specifics of the addiction.
Maybe they'll run some vitals and decide that your loved one needs a more medically-oriented care setting. Or they can see patterns in their addiction, that the untrained eye can't.
You can ask your doctor or professional for a recommendation of the best treatment center. If they don't know any specifics, ask them some of the following questions.
2. How Long of Treatment Do They Need?
In theory, the only person who decides how long treatment takes is the addict. The classic programs last ninety days, which gives people time to reform their body, mind, and attitude.
But some people can't afford a whole ninety-day stay or maybe their addiction isn't that developed. A thirty-day stay may be more appropriate for a budding addict.
Ask your doctor their opinion on length, so you know what programs to look for.
If you can't get the addict to a doctor and you've known them a while, think about how they learn and function. Has your addict done well in highly-structured environments?
Or do they do better working at their own pace? Think back to school days and the challenges they had in that setting. This can tell you how long and arduous of a program they need.
3. What's The Treatment Approach?
On that last note, there are as many types of treatment approaches as there are to teaching or parenting. That's to say, each person believes in a slightly different version than someone else.
If you're the addict's mother or family member, this gives you good insight on the type of treatment approach they'll thrive under. Someone who's sensitive and needs coddling won't do well in an orders-barked center.
However, someone who went to military school or likes the idea of having structure may like the rules-are-law approach.
4. Counseling Services:
What kind of counseling services does the rehabilitation center offer? This, again, is all about the right fit for the addict in your life.
In general, there are two types of behavioral therapy: cognitive (ct) and cognitive behavioral therapy (CBT).
Cognitive only therapy (CT) is a theory from the 1960's that looks at how the patient interprets the situation. It's the more classic, lay on the couch and talk about what's bothering your type of therapy.
Cognitive Behavioral Therapy is different, but only slightly. CBT therapists look at how behaviors and perceptions work together to create interpretations.
CBT usually uses more hands-on approaches, if the situation calls for it, like the empty chair technique.
They may not get into the specifics of this on their website, so if you care, call and ask. Most therapists use a mix of both theories, while others use different ones altogether.
An up and coming method is called kinetic therapy, where the professional urges the client to connect feelings in their mind to parts of their body.
If the addict has had luck with therapy before, even if it's not addiction related, this can help you choose the path that's right for them.
5. Medical Comforts:
We all know that apart from the emotional turmoil of addiction, the hardest part is the detox. Detoxification symptoms differ by substance.
For opioids and painkillers, the addict can feel like they have the flu for five to seven days, fevers and all.
For Benzodiazepines such as Xanax, seizures and an increase in anxiety attacks are common.
Cocaine withdrawal looks like depression and restlessness, while alcohol withdrawal symptoms include seizures or tremors.
The effects of benzos and alcohol can last for weeks, if not months.
That said, you may want to choose a rehabilitation center that offers symptom relief. Having a doctor on-site to prescribe non-psychoactive drugs can help ease the detox process.
You need to ask this before-hand. Some centers believe in a completely drug-free approach.
6. Residential or Outpatient care:
Whether or not your addict needs to be on site all the time is up to them you and your budget.
Residential programs are the most expensive since they have to provide things like meals and housing. However, they're also the most full-service and some think the best for advanced addicts.
Other things to take into consideration about residential care is the types of patients. Do they only take opioid patients or do they mix people with different addictions?
This is another personal preference area. Some people believe that the similarity of the experience leads to a better rehab, while others believe that addicts of the same kind egg each other on.
There's no right or wrong answer.
7. Budget:
A lot of the time, when you see rehabilitation centers advertised, they say things like "luxury" and "all inclusive". These are centers that charge an arm and a leg - that have money left over for marketing.
Their calls of luxury don't mean their the best. They could be, but they could also spend all their money on the amenities and not pay or pick high-quality staff.
You want to find rehab centers that have a balance of both. Obviously, you don't want your addict in a falling-apart facility, but is a waterfall in their room really going to aid recovery?
Don't over-spend or over-shoot your budget because one looks fancier than the other. A grand pool or beautiful location won't heal your loved one any quicker.
8. Co-Occurring Disorders:
The statistics and correlation between people with addiction issues and people with mental illness are staggering. Approx 7.9 million adults in the united states suffer from substance abuse with a co-occurring illness.
We call this a "co-occurring" disorder and most drug treatments won't work unless you also treat the other issue. Someone may do a lot of cocaine because they're depressed and cocaine gives them energy.
If you take the cocaine away from them, but they don't address the depression, they're going to turn back to cocaine for energy.
Find a center that treats co-occurring disorders along with addictions. This combination gives your loved one a better shot at lasting recovery.
9. Visitation Policies:
When you pick a center for your loved one, will they allow you to visit them? Some centers believe in isolation from outside sources.
Others don't. Figure out which situation will be best for your addict - and your own sanity as someone as that loves them.
10. Financing Options:
Does your rehabilitation center offer a payment plan? Most do these days, but some will ask for half or a deposit up front. You know your finances and there's only so much you can do.
Most insurance carriers don't cover rehab, but it's worth a call to see if they'll cover a percentage.
11. Ask the Addict:
If you've gotten the addict to agree to rehab, good for you and for them! The biggest success factor in rehab situations is whether or not the addict wants to recover.
Ask them what kind of treatment center they see themselves in. It'll give you an idea of what to look for.
Rehab Centers: Finding The Right One:
Did you know that you can tour some rehabilitation centers before you commit to one? The tours may be short or only show you a bit of the facility to protect patient privacy.
At the very least, the best rehabilitation centers should offer a consultation with a therapist or an intake specialist. There you can ask them the questions we talked about in this list and any others burning on your mind.
We hope you've gotten some good information out of this eleven part guide and that you'll trust us for more advice in the future.
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One of the most significant risks of undergoing laser treatments is the chance of burns because they are undoubtedly painful and can also leave permanent scars in some cases. The leading cause of this accident is mostly lack of experience. Also, some laser treatment machines that cause burns are not approved by the Food and Drug Administration (FDA).
Accidents like these are most of the time handled by an operator that is not well-experienced in giving this kind of treatment. That is why before you go for the cheap offer or a DIY solution, think of the risk you're putting yourself into first.
So far, lasers and electrolysis are some of the best methods for removing stubborn hair permanently. Although, you also need to think that there are chances that it may give you some side effects like discoloration, irritation, skin rashes, and even burns at some point.
"Must Knows" In Laser Hair Treatment Burns
Some of the most common causes of the not-so-good effects of the said treatment include wrong procedure implementation, inexperienced technicians, wrong choice of treatment, improper care of the treated area after the laser hair removal treatment, and harsh and aggressive attitude while doing the procedure all by yourself while at home.
Burns happen when the laser energy is getting absorbed opposing the proper way of targeting the follicles of the hair and not directly to the skin. The typical signs of laser treatment burns include but are not limited to severe swelling, redness, and eventually, discoloration of the burned part of the surface.
Despite this risk, laser hair removal treatment has long been proven safe by many specialists. However, it is essential that you know what to do when you notice some adverse effects like burns. Most of the cases of burns recorded are only minor and usually subsides in a short period.
It is vital that you get checked by a skincare specialist or clinic first to lessen the chances of getting laser burns. Doing so will determine if you're a suitable patient for that kind of treatment. Ask questions if necessary before deciding whether you'll go with it or not.
Always make sure that your specialist or the clinic where you'll be undergoing the said treatment is fully equipped and has the right system in performing laser hair removal. You have to ensure that the specialist says that you qualify for the procedure to avoid offers promising low prices and services that are too good to be true. Always think that this kind of treatment is, but if you find the right laser treatment facility, it will all be worth it.
Avoiding Laser Hair Burns
Here are some tips that will help you possible avoid getting burns from laser hair treatment:
Find the right clinic. Make sure they are experts in the field of laser hair treatment. Doing so will lessen your chances of getting this unfavorable skin issue.
Make sure that the machine the specialist will be using suits your skin type and color. Aside from that, you need to know if the machine is approved by the Food and Drug Administration (FDA).
Some machines work for different skin types and colors like the Soprano Laser. But there are also machines that have their specialty. Some are only good for whiter skin color and some only work for darker shades of skin.
Since using the machine is risky, not everyone can operate this machine. Unless these people are well-experienced and are skilled in driving the device, they are prohibited from using it. If you can, find a licensed technician to put your mind at ease.
What To Do If You've Got Burns From Laser Hair Treatment
Do not touch the affected area with your bare hands. Wrap ice in a towel instead and apply it to the burned part of the skin for fifteen to twenty minutes. Repeat the procedure for the next hour or two. Applying a cold compress helps in eliminating the pain of the burn instantly.
Get a hydrocortisone cream and apply a thin layer to the affected area. It will help reduce swelling and soothe that part of the skin.
Drink a lot of water. Practically, that part of the skin is dehydrated that is why you have to replenish it with water intake.
Takeaway :
Everyone knows that laser hair treatment gives beautiful results when done with the touch of licensed professionals. This kind of process is one of the best since it does not only remove unwanted hairs but also prevents them from growing again. Although it sounds like a perfect treatment, adverse side effects and risks still happen.
Always remember that prevention is better than cure. Put in mind that laser hair removal will not give you the result that you want to achieve unless you take extra caution and leave the whole meticulous process of the treatment to the specialist.
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Americans with a chronic medical condition know just how difficult it is to navigate the challenges of our healthcare system. These patients pay huge medical costs, experience a diminished quality of life and, in some cases, run the risk of developing even more chronic conditions. They also represent about half of the adult population in the United States.
But as bleak as things are when you suffer from a single, long-lasting sickness, the challenges are compounded exponentially when you develop a second, third, or even more chronic conditions. This growing subset of patients - those suffering from two or more chronic conditions – now accounts for over one quarter of all Americans, per the Centers for Disease Control and Prevention.
The Most Common Medical Conditions
Chronic conditions last for a year or more, require ongoing medical attention and often limit a person’s day-to-day activities. Chronic conditions include heart disease, hypertension, diabetes, arthritis, cancer, chronic respiratory conditions, asthma, human immunodeficiency virus infection, Alzheimer’s, epilepsy and obesity, to name only a few.
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Other non-physical conditions can also fall into this category -- those like developmental disabilities, mental illness, and cognitive impairment. Tobacco use, alcohol abuse or substance addiction may cause more chronic conditions, or be considered chronic conditions themselves.
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An Expensive and Common Problem
About two-thirds of healthcare costs in the United States and over 90 percent of Medicare spending go toward people with multiple chronic conditions (MCC). In addition to the approximately 27 percent of Americans with MCC, the Department of Health and Human Services estimates that around three-quarters of those over 65 have MCC.
Many people with MCC have more than just two chronic conditions. Over seven percent of men and over 10 percent of women in the U.S. have five or more chronic medical conditions. With every additional condition, come steep rises in costs, treatments, doctor visits, and prescription medications, per the DHHS.
When Riskier, Costlier, Less Effective Treatment is a Part of Life
If you have MCC, or if you know someone who does, then you might already be familiar with the incredible challenges that come with having two or more serious illnesses.
Insurance will be costlier, as will the out-of-pocket costs you pay. Of course, you’ll also be paying even more than those with a single chronic condition, because you will likely be seeing more doctors to receive the treatment you need. You will probably need to take several prescription medications for your medical conditions.
It is the increased number of doctor visits to multiple doctors and the many medications needed for management of MCC that open patients up to inadequate healthcare. Patients with MCC rely heavily on specialists, and it is likely that a specialist who is treating a patient for one of their chronic illnesses won’t have the skills or training necessary to provide care that addresses the other chronic illnesses the patient suffers from.
This leads to a disjointed, uncoordinated and costly system in which patients are more likely to suffer from medical error, receive conflicting medical advice and experience adverse drug reactions. Patients so often find that they are handed off from one doctor to another, with little to no oversight to coordinate the many treatments, tests, and medicines they take.
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Addressing the MCC Problem
Reducing the direct and indirect costs to patients requires an ambitious rethinking of our approach to healthcare that addresses the unique needs of MCC patients. We need federal and state programs that engage patients to better coordinate their care and provide education to those suffering from several medical conditions. We need doctors that are better trained in handling a wide range of medical needs, as opposed to the specialization trend among doctors that have become the norm in the last several decades.
Prevention is also key to lessening the number of MCC patients in the United States. This means education, raising awareness and public health initiatives that serve to stop the development of these illnesses before they start.
Patients with MCC can easily get disillusioned with the obstacles they encounter when they enter the convoluted, expensive system that they depend on for treatment. The odds are good that many of you have first-hand experience with the failings of our current system in dealing with multiple, chronic medical conditions. Judging from the statistics, most of us will also encounter these shortcomings at some point in our lives.
Mark Evans is a Missouri trial attorney and partner at the Bley & Evans law firm.
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