Health Benefits of Listening to Music

Health Benefits of Listening to Music

December 27, 2021

Listening to music is one of the most enjoyable activities we can do. Music is capable of making us feel emotions, rekindling moments, dreaming, thinking, catharsis, creating, having fun, and even helping us to connect with others. Clearly, this is a very beneficial activity, but how do we list all the good things it does for us? Let's see below.

Listening to music is effective in pain relief

• Slow music helps to slow breathing and heartbeat, preventing feelings of distress.
• It can reduce chronic pain from a variety of painful conditions such as osteoarthritis and rheumatoid arthritis.  In fact, music therapy is part of treatment programs for this type of patient.
• It often helps people with migraines. It helps to combat chronic headaches and reduce the intensity and duration of chronic headaches, as indicated by this research published in the Jan magazine, in 2016.

• Therefore, it can be said that music therapy is commonly used in hospitals to:
• Reduce the need for medication during labor.
• Reduce post-operative pain.
• Complement the use of anesthesia during surgery.

This is because music serves as a distraction, gives a sense of control, and causes the body to release endorphins to counteract the pain.

lowers blood pressure

By listening to relaxing music in the morning and evening, people with hypertension can lower their blood pressure and keep it down. This follows from a study published in the Cuban Journal of Psychology in 2003.

Speeds up recovery after a stroke

As Ávila deduces from a study published in 2014, a daily dose of your favorite music can speed recovery from bleeding or debilitating paralysis.

When stroke patients listen to music for a few hours a day, verbal memory and attention span usually improve.

Boosts your immunity

Scientists explain that music can create a deep, positive emotional experience that leads to the secretion of hormones that boost the immune system. This, in turn, helps to reduce the factors responsible for the disease. 

Likewise, listening to music can also lower levels of the stress-related hormone cortisol. Higher levels of cortisol can lead to a decreased immune response.

Music produces an increase in several hormones: serotonin, dopamine, and oxytocin.

Increases memory and learning performance

Listening to music or playing an instrument can promote learning.

In the case of Mozart music and baroque music, they activate the left and right brain. Simultaneous left and right brain action maximize learning and information retention.

On the other hand, studying activates the left hemisphere, while the music activates the right hemisphere of the brain.

Also, activities that are nested on both sides of the brain, such as playing an instrument and singing, make the brain better able to process information.

Increases concentration and attention

As stated by Tobar in an article published in Revista EducAcción in 2013, relaxing music improves the duration and intensity of concentration. This also happens at all ages and skill levels.

Improves movement and body coordination

Finally, music reduces muscle tension and body movement and improves coordination. It also plays an important role in the development, maintenance, and restoration of physical function in the rehabilitation of people with movement disorders.

In short, music is a cultural phenomenon that directly influences our mood. Listening to music also activates parts of our brain in ways that are beneficial to our health. Lastly, it causes us to release endorphins, which always make us feel better.

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Tablet-addicted children: millennial children

Tablet-addicted children: millennial children

October 19, 2021

In the case of digital children, the line between addiction and normal use of technologies is very thin. So how do you know if your child is addicted to the tablet?

If you are wondering if your children are tablet addicts, it is because you have probably noticed that they get angry when you remove their tablet or the battery runs out.  tablet-addicted children? Read on to learn more.

Technology has never been closer than in recent years. For this reason, it is very common to observe little boys and even very young children with mobile devices always in hand. It is no coincidence that today's children belong to the so-called digital generation.

The intuitive design of electronic devices and the many activities they can perform in them reinforce children's desire to use them whenever possible. However, this situation can be aggravated if we don't teach them to regulate the time and use of mobile phones and tablets. How to prevent and combat the phenomenon of tablet-addicted children ?

What is technology addiction?

According to scientific research, addiction  is a problem characterized by the loss of control over a behavior  that causes various consequences; furthermore, the resistance to the impulse to perform this behavior is difficult.

In the case of new technologies, normal use can be good for young people and children. However, it can be said that a child is addicted to the tablet when the time spent with this device interferes with all areas of his life.

The time spent with the tablet can compromise other activities, such as family coexistence, school performance, social relationships, etc., turning the child into a slave to technology.

"Any kind of addiction ultimately supposes an attack on freedom, that is, a clear problem of addiction."

Tablet-addicted children: the factors

According to the specialists, the dependence on new technologies is not a simple process that we can summarize as “being constantly hooked to technological devices”.

In reality , children become tablet-addicted due to the combination of several factors, gradually . We describe them briefly below.

Genetic factors

On many occasions, genetic and neurobiological vulnerability can influence the onset of addictive behaviors. For example, if your family has members with addictive behaviors or neurotransmission imbalances, the little ones in the household are likely to develop them too.

Characteristics of the personality

Some behaviors can lead to addiction. These include emotional instability, high levels of impulsivity, and low frustration tolerance. Low self-esteem and social skills deficits can also occur.

Family atmosphere

It is more than proven that family dynamics directly influence the development of children. Factors such as family dysfunctions, socioeconomic problems, poor attention to children, educational styles, or ignorance of the dangers of technology abuse, can trigger addictive behaviors in children.

Mental disorders

Sometimes the child is addicted to the tablet due to other health problems, such as mental disorders. This is known as a dual pathology, and only an expert can make more accurate diagnoses.

However, major depressive disorder, social phobia, attention deficit disorder, and hyperactivity are common in cases of technology addiction.

Difficult events

Stressful situations or emotional crises in childhood can be a step towards technological addiction. These experiences include the loss of a loved one, school harassment or failure, physical or sexual abuse, etc.

The symptoms of technological addiction

How can we talk about tablet-addicted children? According to an article on addiction to new technologies and social networks in young people, there are some red flags. We describe them briefly.

• They sleep little or their sleep hygiene is impaired. For example, they sleep less than five hours a day or go to bed very late and get up late.
• They neglect important activities. These include those relating to family, school or health care.
• Cannot limit the connection time.
• They lie  about the time spent on electronic devices.
• They feel a sense of irritation when they don't have access to the internet or the device.
• Social isolation and low school performance.
• They get grievances from friends or family for time spent in front of their computer, mobile or tablet.

What to do with tablet-addicted children?

In the previously cited article it is emphasized that the relationship between child and new technologies must be modeled so that it is healthy and positive. Here are some recommendations to prevent the development of technological addictions in little ones:

• Children under 2 years old should not use electronic devices.
• Control the gradual exposure to the tablet.
• Establish rules on use and hours in front of electronic devices.
• Do not prohibit the use of the tablet in general, but suppress it during family reunions, lunches or dinners.
• Avoid using the tablet in rooms with closed doors.
• Promote hobbies and other activities such as reading, playing sports, cultural or team activities.
• Encourage and stimulate communication in the family .
• Share the time between parents and children while the tablet is being used, and lead by example.
• Avoid entertaining children or silencing them with electronic devices.

Consult an expert

Some of the tips presented are only effective for preventing addiction. If you look at certain factors and symptoms, your children are probably already tablet addicts. It is vital to seek professional help.

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5 morning habits for a more productive day

5 morning habits for a more productive day

October 16, 2021

Waking up early is a lot of people's nightmare, but this may just be a common reaction from those who haven't found a purpose to be more active in the early hours. One thing is certain: your morning habits determine your entire day. But getting up early is also not a magic formula that will give you energy to do all your tasks. The secret is to find a routine that fits your reality and makes you happy. Don't blame yourself if you just can't get up early to run a to-do list before your appointments. The answer may even lie in your genes. Some research has shown that some people function better in the morning, while others are biologically more productive at night.

The question is: what are you doing for yourself in the early hours of the day? Putting off getting out of bed, getting ready in a hurry before work, and skipping essentials like breakfast can all leave a feeling that you're not enjoying life. So, it's time to rethink some practices and open up to new possibilities that will help you be more productive.

#1 Get a good night's sleep

Don't leave the quality of your sleep aside. A bad night's sleep influences mood, concentration on daily tasks and even the willingness to learn new things. Review your habits and change the ones that can keep you from sleeping better. It's important that you maintain a pattern of sleeping and waking times, especially on weekdays. Your diet at night also greatly influences your sleep: prefer light foods so that you don't have a heavy stomach, as fatty foods have a slower digestion. Also avoid using electronic devices late and try to slow down little by little before going to sleep.

#2 Wake up earlier and with less pressure

Take control of the clock in the morning! In addition to not having to rush through things and giving up important tasks, waking up early allows you to see your day's appointments and plan better. If you want to get up early, however, you'll need to organize yourself to go to bed earlier the day before. This is also a way to avoid being abruptly impacted by the alarm clock, especially if you like to get up calmly and have a few minutes to orient yourself.

#3 Spend time for yourself

Having some self-care practice right after waking up can dictate your pace throughout the day. By including this habit in your life, you open doors to take care of your physical and mental health. Keep in mind that it's doing something for you and it doesn't cover perfection. You can use this time to read a book and stimulate your brain or do some physical activity to move your body.

#4 practice meditation

Meditation is an ancient knowledge that is not only linked to relaxation and well-being. Different studies have proven that the practice helps the individual to sleep better, deal with stressful situations and improves immune function. In addition, meditation can aid memory and reduce your focus on tasks that require more attention, according to research conducted by the University of California, Santa Barbara. Use the act of “breathing in and out” so that you don't hold onto any thoughts and start with shorter periods: 5 minutes is enough to start the day with a new purpose.

#5 Discover the pleasure of a good breakfast

If you have the habit of leaving the house without having breakfast, it is time to rethink this habit in your life. Biologically, our body needs to receive the energy it needs for the day's tasks, so the first meal is just as important as lunch and dinner. If you have a more sensitive stomach in the morning, try starting with light foods such as fruit, yogurt, and fresh juices. Now if you don't eat this meal just out of habit, make breakfast a moment of pleasure. Set up a table with scrambled eggs, wholegrain breads, cheese, fruit and jam (or whatever else you prefer) to receive essential nutrients in a balanced way.

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10 Natural Remedies for Depression

10 Natural Remedies for Depression

September 19, 2021

If the mind doesn't respond to antidepressants (or even does at all), know that there are other treatments, not chemicals, that can really help.

1 - Exercise

When we do physical exercise there is a general change in the body. From the activation of cardiovascular metabolism, various types of endocrine changes in the brain, hormonal changes and physiological changes. This type of body mobilization also causes some changes in our brain, contributing to positive changes in the state of mind. For example, taking short walks of 5 or 10 minutes increases energy and reduces tension.

2 - Light therapy

When days are shorter and darker in winter, some people are prone to a type of depression called 'seasonal affective disorder'. One way to alleviate symptoms may be light therapy, which starts with daily sessions of about 15 minutes and can be increased up to two hours a day. The time depends on the severity of the symptoms and the intensity of the light, determined by the doctor. 

3 - A mood diary

The idea is to get people to think positively on a daily basis. Many psychologists recommend writing a "mood diary" as it helps you keep tabs on events, and reinforces the positives, not letting bad times bring you down. 

4 - Acupuncture

Promotes biological and mental balance and increases the production of endorphins, responsible for a feeling of well-being.

A University of Arizona study found that 64% of participants progressed after this treatment, compared with 27% of the group who did not receive treatment.

Another study published in the Journal of Affective Disorders, which looked at patients with depressive disorders taking antidepressants, showed that there was more improvement if they had had acupuncture compared to those who had not. 

5 - Support groups

They are a way to help treat milder forms of depression. These groups provide information on the topic, a supportive community, as well as the opportunity to learn from people dealing with similar issues. Psychologists also recommend groups that share interests, whether it's a book club or yoga.

6 - Cognitive-behavioral therapy

It is defined as a "sophisticated education" for people with depression. A form of psychotherapy that is based on empirical knowledge of psychology. It is based on the fact that thoughts trigger feelings. Being aware of the thoughts we have and learning to change destructive patterns can change how the brain works and how it reacts to situations. It is done for a short period of time, lasting from 10 to 20 sessions, and it is as effective as medication in the treatment of mild to moderate depression.

7 - Fish oil

This supplement contains omega 3 and fatty acids, which are found in fish such as salmon, tuna and herring. The studies are not conclusive, but it is believed that a deficit of this acid at certain times (such as in the postpartum period) can cause mood swings and depression. When consumption of omega-3 foods is high, people tend to be less prone to depression.

8 - Meditation

It is as effective at preventing relapse as antidepressants, a study published in the Archives of General Psychiatry revealed. According to the Center for Mental Health and Addiction in Canada, which prepared the study, the relapse rates of patients in the group that used this method did not differ from the rates of patients who received antidepressants; already 70% of patients who received placebos had symptoms of depression again.

9 - Saffron

A study in the Journal of Ethnopharmacology suggested that turmeric may increase levels of serotonin, and other chemicals in the brain. It is as effective as fluoxetine (an antidepressant medicine) in reducing symptoms of depression. Participants who took turmeric also experienced fewer side effects, including sweating and sexual dysfunction, than those who took fluoxetine.

10 - Yoga

Doing a pose/exercise can relieve stress and symptoms of depression. Several studies have shown that practicing yoga reduces hostility, anxiety and depression, while improving energy, sleep quality and well-being.

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5 tips to start meditating at home

5 tips to start meditating at home

September 15, 2021

It is scientifically proven that meditation has several benefits for physical and mental health. Different studies point to the improvement of stress and anxiety with practice. Meditation, on the other hand, also helps to control high blood pressure and improve sleep quality. Many people, however, find it difficult to start the practice and reach a state of tranquility, so they give up easily. Meditation is a gradual process and can take a while to "take effect," but a few tips can help make the practice a part of your routine.

1) Have a quiet place at home to meditate

Meditation, especially in the beginning, requires silence and calm for the practitioner to be able to concentrate. Choose the most peaceful place in the house, such as your bedroom or even the living room if people are not moving. Environments with plants and natural light can help with inspiration. If you have children, try to get them to participate in the moment or get them involved in some interesting activity while you meditate. Pets must also stay away so they don't interfere with your time.

2) Use guided meditations

At first, it's super normal not to know where to go. Should I just breathe? Do I need to pay attention to any part of my body? How to empty the mind? These are common questions when you are inexperienced. Guided meditation can help guide you through this time. On the internet you can find videos and audios on streaming platforms, you just need to find the one that best suits your routine and objective

3) Music helps with concentration

As with guided meditation, another method that can help in meditation practice is listening to relaxing music. Properly used, songs help the individual to achieve a state of concentration, especially if he is a beginner. Songs cannot distract the practitioner, but rather be part of the meditation, helping to achieve the goal of the practice.

4) Keep the meditation routine

Meditative practice is something that evolves little by little. Over time, the practitioner will learn how the body itself reacts and which methods are most effective in achieving a state of concentration. So for the first few days it's normal to feel that it's not working or that you can't even meditate. It is very important that beginners insist, making the practice part of their routine. Start with 5 minutes and build up as you see results.

Don't mind being in the lotus position at first: meditation can be done sitting in a chair or even lying in bed. It's just important that you keep your spine straight, eyes closed, and avoid moving. There is no rule regarding timetables: you can meditate right after waking up, during your home office break or even before bed.

5) Yoga practice is a good way to start

Yoga is nothing more than a meditation, which combines asanas (postures) with pranayamas (breathing exercises). It's a good way to start bringing meditation into your life, as the postures can help establish concentration. In addition, the practice of yoga also brings several benefits to the body, such as flexibility, strength and even pain relief.

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