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  • Miscarriage | March of Dimes

    Miscarriage | March of Dimes

    What is miscarriage?

    Miscarriage (also called early pregnancy loss) is pregnancy loss that happens before 20 weeks. It’s estimated that between 10 to 20 in 100 known pregnancies (10 to 20 percent) end in miscarriage. Some research suggests that more than 30 percent of pregnancies end in miscarriage, and many end before a person even knows they’re pregnant. Most miscarriages – 8 out of 10 (80 percent) – happen in the first trimester before the 12th week of pregnancy. Many people who miscarry are able to go on to have a healthy pregnancy later.

    Understanding types of miscarriages

    Miscarriages can happen in different ways, that’s why it’s important to know the different signs and symptoms.

    Threatened miscarriage: This happens when there’s bleeding, little or no pain, and the cervix remains closed (undialated). The baby may still have a heartbeat, and in most cases, the pregnancy continues without issue.

    Incomplete miscarriage: This means a miscarriage has happened, but the body doesn’t push out all of the tissue from pregnancy. You may have bleeding, cramping and other signs and symptoms of miscarriage.

    Complete miscarriage: This is when your body pushes out all of the tissue from the pregnancy. You may pass tissue suddenly or after having medical treatment.

    Asymptomatic miscarriage: Also called an empty sac pregnancy, it’s possible to have no symptoms at all, such as bleeding or cramping, and may require medical treatment to remove the tissue.

    Repeat miscarriages. Recurrent pregnancy loss is when two or more consecutive miscarriages occur. The risk of future miscarriages increases after each loss.

    What are repeat miscarriages and what causes them?

    Repeat miscarriages, or recurrent pregnancy loss, is the loss of two pregnancies in a row. About 2 in 100 pregnant people (2 percent) have repeat miscarriages.

    We don’t know what causes every miscarriage. But some miscarriages and repeat miscarriages can be caused by:

    Problems with chromosomes

    This usually happens by chance and is not caused by a problem that’s passed from parent to child through genes. Chromosomes are the structures in cells that holds genes. Each person has 23 pairs of chromosomes, or 46 in all. For each pair, you get one chromosome from your mother and one from your father. 

    Problems with the uterus or cervix.

    Problems with the uterus and cervix that can cause miscarriage after 12 weeks but before 20 weeks include:

    • Septate uterus. This is when a band of muscle or tissue (called a septum) divides the uterus in two sections. If you have a septate uterus, your provider may recommend surgery before you try to get pregnant to repair the uterus to help reduce your risk of miscarriage. Septate uterus is the most common kind of congenital uterine abnormality. Septate uterus is a common cause of repeat miscarriages.
    • Asherman syndrome. If you have this condition, you have scars or scar tissue in the uterus that can damage the endometrium (the lining of the uterus). Before you get pregnant, your provider may use a procedure called hysteroscopy to find and remove scar tissue. Asherman syndrome may often cause repeat miscarriages that happen before you know you’re pregnant.
    • Fibroids and polyps or scars from surgery on the uterus. Fibroids, polyps and scars can limit space for your baby or interfere with your baby’s blood supply. Before you try to get pregnant, you may need a surgery called myomectomy to remove them.
    • Cervical insufficiency (also called incompetent cervix). This is when your cervix opens (dilates) too early during pregnancy, usually without pain or contractions. To help prevent this, your provider may recommend cerclage. This is a stitch your provider puts in your cervix to help keep it closed.

    Infections

    Infections can cause miscarriage.  Common infections include:

    • Parvovirus B19. Parvovirus causes fifth disease, a common childhood illness.
    • Cytomegalovirus
    • Sexually transmitted infections (STIs).  STIs, such as genital herpes and syphilis, are infections you can get from having sex with someone who is infected. If you think you may have an STI, tell your health care provider right away. Early testing and treatment can help protect you and your baby. 
    • Listeriosis.  Listeriosis is a kind of food poisoning. If you think you have listeriosis, call your provider right away. Your provider may treat you with antibiotics to help keep you and your baby safe.

    Other possible causes of miscarriage include:

    Are you at risk for a miscarriage?

    Some things may make you more likely than other pregnant people to have a miscarriage. These are called risk factors. Risk factors for miscarriage include:

    • Having two or more previous miscarriages
    • Being 35 or older. As you get older, your risk of having a miscarriage increases. The age of your partner also may increase the risk of miscarriage.
    • Smoking, drinking alcohol or using street drugs. Street drugs include cocaine and methamphetamines. If you’re pregnant or thinking about getting pregnant and need help to quit, tell your provider.  
    • Being exposed to harmful chemicals. You or your partner having contact with harmful chemicals, like solvents, may increase your risk of miscarriage. A solvent is a chemical that dissolves other substances, like some detergent mixtures and paint thinner. Exposure to lead, arsenic, radiation or air pollution can also be harmful. Talk with your provider about what you can do to protect yourself and your baby.

    Some health conditions may increase your risk for miscarriage. Treatment of these conditions before and during pregnancy can sometimes help prevent miscarriage and repeat miscarriages. If you have any of these health conditions, tell your health care provider before you get pregnant or as soon as you know you’re pregnant: 

    • Autoimmune disorders. These health conditions happen when the body attacks its own healthy tissue by mistake. Autoimmune disorders that may increase your risk of miscarriage include antiphospholipid syndrome and lupus (also called systemic lupus erythematosus or SLE). If you have antiphospholipid syndrome, your body makes antibodies that attack certain fats that line the blood vessels; this can sometimes cause blood clots. If you have antiphospholipid syndrome and have had repeat miscarriages, your provider may give you low-dose aspirin and a medicine to help prevent another miscarriage.
    • Obesity. This means your body mass index (also called BMI) is 30 or higher. BMI is a measure of body fat based on your height and weight. To find out your BMI, use the CDC’s BMI calculator.
    • Hormone problems, such as polycystic ovary syndrome (also called PCOS) and luteal phase defect. Hormones are chemicals made by the body. Progesterone is a hormone that helps regulate your periods and gets your body ready for pregnancy. Luteal phase defect is when you have low levels of progesterone over several menstrual cycles. If you have luteal phase defect, your provider may recommend treatment with progesterone before and during pregnancy to help prevent repeat miscarriages.
    • Preexisting diabetes 
    • Preexisting hypertension
    • Thyroid problems
    • Severe kidney disease
    • Congenital heart disease
    • Severe malnutrition. This means not getting enough food or nutrients before getting pregnant.
    • Group B beta strep infection
    • Certain prenatal tests, such as amniocentesis and chorionic villus sampling. These tests have a slight risk of causing a miscarriage. Your provider may recommend them if your baby is at risk for certain genetic conditions, such as Down syndrome.

    Having an injury to your belly, such as from falling or getting hit or a motor vehicle accident, may be a risk for miscarriage depending on the force of the injury or fall. Your body usually does a good job of protecting your baby in the early weeks of pregnancy. If this happens, contact your provider to make sure you and your baby are not injured.

    Other factors that may increase your risk of miscarriage include:

    • Certain medications. Some studies show that nonsteroidal anti-inflammatory medications (also called NSAIDS) including ibuprofen, naproxen and diclofenac may increase risk. NSAIDs are a type of medicine used to relieve pain and swelling. The acne medicine isotretinoin has also been linked to miscarriage and fetal abnormalities.
    • Getting pregnant while using an intrauterine device (IUD). IUDs are devices placed in your body to prevent pregnancy. In rare cases, people can get pregnant while using an IUD.
    • Stress. Both short, intense times of stress and long-term stress can increase the risk of miscarriage.

    You may have heard that getting too much caffeine during pregnancy can increase your risk for miscarriage. Caffeine is a drug found in foods, drinks, chocolate and some medicine. It’s a stimulant, which means it can help keep you awake. More research is needed to understand the effect of caffeine on pregnancy. Until we know more about how caffeine can affect pregnancy, it’s best to limit the amount you get to 200 milligrams each day. This is what’s in about one 12-ounce cup of coffee.

    You also may have heard that having sex or exercising while pregnant can cause a miscarriage. There is no proof that this is true.

    How can you prevent a miscarriage?

    Miscarriages usually can’t be prevented, but being healthy before pregnancy can help prevent pregnancy complications. Good pre-pregnancy health includes getting a pre-pregnancy checkup and talking with your provider about health conditions that can affect your pregnancy. It also includes taking folic acid to help prevent birth defects and making changes in your life that may affect the health of your baby.

    What are the signs and symptoms of miscarriage?

    Signs and symptoms of miscarriage include:

    • Bleeding from the vagina or spotting. Many people experience spotting early in their pregnancy. In most cases, it is not a sign of miscarriage. To be safe, if you have spotting or any of these signs or symptoms, call your provider.
    • Cramps, like the ones you have with your period
    • Severe belly pain
    • Back pain
    • Vaginal discharge with a bad smell
    • Fever

    Many pregnant people have these signs and symptoms in early pregnancy and don’t have a miscarriage. But if you think you might be having a miscarriage, tell your health care provider right away. Your provider may want to do some tests to make sure everything’s OK. These tests can include blood tests, a pelvic exam and an ultrasound.

    What treatment do you get after a miscarriage or repeat miscarriages?

    Treatment depends on how far along you were in your pregnancy, your overall health, your age and other factors. If you’ve had a miscarriage, your provider may recommend:

    1. Dilation and curettage (also called D&C). This is a procedure to remove any remaining tissue from the uterus. Your provider dilates (widens) your cervix and removes the tissue using an instrument called a curette.
    2. Dilation and extraction (also called D&E). This is a procedure to remove any remaining tissue from the uterus. Your provider dilates (widens) your cervix and removes the tissue using suction.
    3. Medicine. Your provider may recommend medicine that can help your body pass tissue that’s still in the uterus. If your blood type is Rh negative, you also may get a shot of Rh immunoglobulin after any miscarriage or bleeding episode in pregnancy. This can help prevent problems with future pregnancies. Rh immunoglobulin is a medicine that stops a person who is Rh negative from reacting to Rh-positive blood.

    Do you need any medical tests after a miscarriage or repeat miscarriages?

    If you miscarry in your first trimester, you probably don’t need any medical tests. Because we don’t often know what causes a miscarriage in the first trimester, tests may not be helpful in trying to find out a cause.

    If you have repeat miscarriages in the first trimester, or if you have a miscarriage in the second trimester, your provider usually recommends tests to help find out the cause. Tests can include:

    • Chromosome tests. 
    • Hormone tests.
    • Blood tests to check your immune system. 
    • Looking at the uterus. 

    How long does it take to recover from a miscarriage?

    It can take a few weeks to a month or more for your body to recover from a miscarriage. Depending on how long you were pregnant, you may have pregnancy hormones in your blood for 1 to 2 months after you miscarry. Most women get their period again 4 to 6 weeks after a miscarriage. Talk to your provider about how to care for yourself during this time.

    It may take longer to recover emotionally from a miscarriage. You may have strong feelings of grief about the death of your baby. Grief can make you feel sad, angry, confused or alone. It’s OK to take time to grieve after a miscarriage. Ask your friends and family for support, and find special ways to remember your baby. For example, if you already have baby things, like clothes and blankets, you may want to keep them in a special place. Do what’s right for you. Ask your provider about support groups or services that can help you with recovery from grief.

    Certain things, such as hearing names you were thinking of for your baby or seeing other babies, can be painful reminders of your loss. You may need help learning how to deal with these situations and the feelings they create. A support group can help. Tell your provider if you need help to deal with your grief.

    If you miscarry, when can you try to get pregnant again?

    This is a decision for you to make with your partner and your provider. Be sure to take a vitamin supplement that has 400mcg of folic acid even if you don’t get pregnant right away. If you’re having medical tests to try to find out more about why you miscarried, you may need to wait until after you’ve had these tests to try to get pregnant again.

    You may not be emotionally ready to try again so soon. Miscarriage can be hard to handle, and you may need time to grieve. It’s OK if you want to wait a while before trying to get pregnant again.

    More information

    From Hurt to Healing (free booklet from the March of Dimes for grieving parents)

    Centering Corporation (grief information and resources)

    Share Pregnancy & Infant Loss Support (resources for families with pregnancy or infant loss)

    Last reviewed: October 2024

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  • Heme Iron and Cancer 

    Heme Iron and Cancer 

    Laboratory models suggest that extreme doses of heme iron may be detrimental, but what about the effects of nutritional doses in humans?

    In muscle meat, there is a heme protein that contributes to, well, the meaty taste of meat. There’s also a heme protein in the roots of soybean plants that can be churned out to provide a similar flavor and aroma in plant-based meat, which is used to make the Impossible Burger possible. The question is: Are there any downsides?

    When the European Food Safety Authority was considering the safety of adding heme iron to foods, its main concern was a potential increased risk of colon cancer. As you can see below and at 1:00 in my video Does Heme Iron Cause Cancer?, we know meat causes cancer. Processed meat—bacon, ham, hot dogs, sausages, and lunch meat—is considered a Group 1 carcinogen, meaning we know it causes cancer in people with the same level of certainty that something like smoking causes cancer, whereas something like a burger probably causes cancer in people, kind of like DDT. But what’s the role of heme iron? 

    There are all sorts of potential mechanisms to explain the cancer risk. Meat has the pro-inflammatory long-chain omega-6 arachidonic acid and more of the aging- and cancer-associated methionine, trans fat, and endogenous hormones like IGF-1, not to mention the ones that are implanted in animals as “exogenous hormonal growth-promoters.” Then there are all the toxic pollutants that build up the food chain, like pesticides and formaldehyde.

    According to the prestigious IARC, the International Agency for Research on Cancer, “there is strong evidence that HAAs [heterocyclic aromatic amines], by causing DNA damage, contribute to carcinogenic mechanisms associated with the consumption of red meat.” These DNA-damaging compounds are formed when muscle tissue is exposed to high, dry heat like grilling, roasting, baking, and broiling—basically anything above steaming or stewing. There is also “strong evidence” that the formation of so-called N-nitroso compounds contributes to the cancer-causing mechanism. Those are carcinogens that can form inside our gut when we eat meat. However, there is also “strong evidence that haem [heme] iron contributes to the carcinogenic mechanisms associated with red and processed meat.”

    Normally I might leave it there, but other authoritative bodies I respect, like the American Institute for Cancer Research and the World Cancer Research Fund, are more tentative. While they agree there is some evidence that the “consumption of foods containing haem iron might increase the risk of colorectal cancer,” they consider the evidence suggesting such a connection to be limited.

    Much of the available evidence is based on data from lab animals, such as the study titled “Dietary Heme Induces Gut Dysbiosis, Aggravates Colitis, and Potentiates the Development of Adenomas in Mice,” in which dietary heme was found to disrupt the gut flora, aggravate inflammation, and potentiate the development of intestinal tumors in mice. But it’s critical to note that, in all the laboratory animal models that have been used, the rodents ingested meat or heme equivalent to humans eating up to 40,000 pounds (18,000 kilograms) of meat a day. Even the smallest dose would be about a dozen daily Impossible Burgers.

    In another study, ascribing “a central role for heme iron” in the development of colon cancer associated with meat intake, the authors claimed they “aimed at determining, at nutritional doses, which is the main factor involved and proposing a mechanism of cancer promotion by red meat.” So, heme “doses were chosen to mimic red meat consumption,” and, indeed, there was a significant increase in tumor load, as you can see here and at 3:41 in my video. 

    The researchers concluded that their “results strongly suggest that at concentrations that are in line with human red meat consumption, heme iron is associated with the promotion of colon carcinogenesis,” that is, cancer development. However, if you look at the actual diet given to the participants and do the math, it was 500 times the level of heme found in people’s diets, in excess of about 20 pounds of meat a day. Of course, even if they really did use the right doses, they’re still going to end up with data on the wrong species, which brings us to clinical studies that we’ll explore next. 

    This is part of a nine-video series on plant-based meats. If you missed any of the other earlier installments, check out the related posts below.

    The final two videos in the series are coming up next. See Heme-Induced N-Nitroso Compounds and Fat Oxidation and Is Heme the Reason Meat Is Carcinogenic?.



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  • How the HeadaTerm 2 Provides Drug-Free, Effective Relief

    How the HeadaTerm 2 Provides Drug-Free, Effective Relief

    Migraines are more than just a bad headache—they’re a full-body disruption that can leave you sidelined for hours or even days. If you’ve ever felt the throbbing pain, the sensitivity to light and sound, or the overwhelming nausea that comes with a migraine, you know just how debilitating they can be.

    For many, finding relief is a frustrating cycle of trial and error with medications, lifestyle changes, and remedies that don’t consistently deliver. But what if there was a way to manage migraines effectively without relying solely on pills? Enter the HeadaTerm 2 Migraine Headache Relief Device—a sleek, non-invasive solution designed to help you take control of your migraines and your life.

    A Prescription-Free, Clinically Proven Solution

    The HeadaTerm 2–a new generation migraine relief device developed by Canadian company WAT Medical–is an FDA-approved, over-the-counter (OTC) device, making it a safe and accessible option without the need for a prescription. Supported by clinical studies published in the American Journal of Emergency Medicine, this device has been recognised by authoritative medical bodies, including the American Medical Forum (AMF), reinforcing its credibility and effectiveness. Additionally, it qualifies for FSA/HSA payment, making it an affordable choice for many migraine sufferers.

    How HeadaTerm 2 Works–And Why It Stands Out

    The HeadaTerm 2 is all about precision and innovation. Delivering controlled electrical impulses to the trigeminal nerves on your forehead stimulates the release of endorphins—your body’s natural painkillers. This approach directly targets the root causes of migraine pain, making it a powerful alternative to medication. Best of all, it’s safe, clinically tested, and free from the side effects often associated with oral treatments. Unlike traditional painkillers that may cause drowsiness, nausea, or dependency, HeadaTerm 2 provides a natural, side-effect-free way to manage migraines.

    When it comes to migraine relief, the HeadaTerm 2 excels in three key areas:

    • Relieving Acute Symptoms: Need fast relief? The HeadaTerm 2 is 58% effective in significantly reducing migraine intensity, helping you regain control over your day.
    • Reducing Migraine Pain: With an 86% success rate in lowering pain levels, it’s ideal for those who struggle with the debilitating effects of migraines.
    • Preventing Future Attacks: The device can reduce migraine occurrence by up to 64%, offering long-term relief and a more manageable future.

    Studies published in Emergency Medicine show that the HeadaTerm 2 is 35% more effective than traditional oral medications, making it a game-changer in migraine management.

    Customised Relief for Every Migraine Sufferer

    Every migraine is different, and the HeadaTerm 2 adapts to your needs with nine adjustable stimulation levels, allowing for a personalised treatment experience. Whether you’re dealing with a mild headache or a severe migraine, you can fine-tune the intensity to suit your pain threshold. For particularly tough days, you can manually start another session after the device completes its standard cycle.

    The HeadaTerm 2 is also designed with comfort in mind. Made from hypoallergenic medical-grade silicone and featuring advanced conductive gel, it sits gently on your forehead, weighing just 0.0198 pounds—so lightweight, you might forget you’re wearing it!

    Portable, Rechargeable, and Always Ready

    Portability is a major advantage of the HeadaTerm 2. Its compact design and included storage box make it easy to carry wherever you go—whether to work, on a trip, or during a day out. The rechargeable battery provides up to 5 standard treatment sessions per charge, ensuring you’re always prepared when a migraine strikes.

    Clinically Proven and Approved

    When it comes to your health, trust and safety are essential. The HeadaTerm 2 is clinically proven and approved for OTC use, offering a non-invasive, prescription-free solution that integrates seamlessly into your daily routine. With clinical backing and endorsements from reputable medical institutions, it’s a migraine relief option you can rely on. Moreover, many users report feeling significant relief within the first 30 minutes of use. One satisfied user shared: ‘I used to rely on painkillers, but with HeadaTerm 2, my migraines have become much more manageable.’

    Take Back Control with HeadaTerm 2

    The HeadaTerm 2 isn’t just a device—it’s a tool for empowerment. It provides fast, effective relief without the hassle of traditional treatments, helping you regain control over your life. Whether you’re battling an acute attack, managing ongoing pain, or looking to prevent migraines altogether, this device has you covered.

    Living with migraines is tough, but you don’t have to do it alone. The HeadaTerm 2 offers a safe, customisable, and portable solution to one of life’s most frustrating challenges. Why settle for anything less when you have drug-free migraine relief at your fingertips? It’s time to tame the pain and take back your days, one session at a time.

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  • Stem Cell Solution C

    Stem Cell Solution C

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  • A Meditation for Unconditional Love When You’re Struggling

    A Meditation for Unconditional Love When You’re Struggling

    In this guided meditation, Caverly Morgan invites us to move beyond “positive thinking” in difficult moments and instead tap into a deep well of unconditional love for ourselves

    When we’re wrestling with experiences that challenge our identities or our confidence—like failures at work, relationship struggles, or letting go of old belief systems—it can be tempting to reach for positive self-talk that pushes back against the difficult feelings we might be having.

    In today’s guided practice, Caverly Morgan offers something much sturdier, what she calls unconditional reassurances.

    In this practice, we’re not just saying the opposite of what we’re feeling, hoping that it will be true. Rather, it’s about anchoring into a deep-down sense of worthiness and compassion that’s always present, regardless of how well things are going for us or how great we feel about ourselves in any given moment. It’s the difference between saying, Don’t feel bad! You’re the best! and saying, Whether you succeed or you don’t, I love you no matter what.  

    A Meditation for Unconditional Love When You’re Struggling

    Read and practice the guided meditation script below, pausing after each paragraph. Or listen to the audio practice.

    1. I invite you to begin this meditation with three of the longest and deepest inhalations and exhalations you’ve taken yet today. So often we take the breath for granted. Give yourself permission right now to simply enjoy breathing. 
    2. Picture a moment in your life in which you are struggling. If the scale is one to ten, ten being the greatest struggle you’ve ever known, pick something in the middle. Think of some time, perhaps in your recent past, when you were resisting what is, or seeking a different experience. 
    3. Notice what you were saying to yourself as you were struggling. Or to be even more accurate, what “the judge” was asserting, maybe commanding. Maybe for you there wasn’t any negative self-talk present, or perhaps the voice of the inner critic wasn’t alive in that moment. But for most of us, in moments of struggle the judge is somewhere on the scene. For this contemplation, see if you can get a sense of what’s being said. 
    4. Now see yourself as the one who’s listening to the judge. Really play with this in your imagination. Maybe you even see a young part of you that’s taking this message in. You might even let yourself feel, consciously identifying with this young part of you feeling what they feel. 
    5. From this space, ask, What do I need to hear? What do I need to know? If it’s not this, what is it? 
    6. Now in this struggle, take on the feeling as though you’re drowning, flailing your limbs around. See someone sitting on a dock nearby. Someone that really loves you, knows you, sees you. It might not be a real person in your life. It might be a kind stranger that is walking by the lake and doesn’t want to see you drown. See this person? With a bright, shiny, brand new life preserver in their hand, see them tossing it to you as your arms flail. Let yourself grab on to it. 
    7. If there were messages inscribed on this life preserver, what would the messages be? Perhaps it’s really simple. Like, I’m here. You don’t need to flail around any longer. You can hang on to me. I’ve got you. What phrases light up for you? What sentiments? Touch that unmet need. There’s no right or wrong here. 
    8. What is important is that the sentiments are unconditional. If they were to come in the form of phrases, they’re phrases that have no opposite. For example, they wouldn’t be something like, You’re a winner! Rather, they would be things like, I love you no matter what. 
    9. Take a moment now to say these phrases to yourself. Offer this part of you who’s been struggling unconditional Love. It’s not transactional or based on performance. Offer that now. Really see the part of you that needs to hear these things, needs to know these things. 
    10. If it feels difficult to access unconditional Love in this moment, that is absolutely fine. It’s just not the right moment to touch it. A part of you might be blocking the love. That’s always in the backdrop of our experience, but they can often feel out of reach. See if you can touch this love, this recognition that you are worthy.  
    11. Next, play with the image of releasing the life preserver. Just breathing and floating in the sea of presence. You don’t need to strive. Floating isn’t the byproduct of your hard work and your effort to do this “right.” It is your nature to float, just as it is your nature to love. If you meditate to be a better person, you’ll always be busy trying to be a better person. If you meditate because you’re in love, resting in your own luminous, infinite being in this sea of love, you’ll always be in love. 
    12. For one more full minute, let yourself rest in love. I’ll stop talking now. And if you wish to rest in this way for longer than a minute, I invite you to do so. If you need to move into your day, just give yourself one more minute before doing so. Resting in love. Letting yourself float. Thank you.



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  • The Journaling Habit: How Writing Down Your Thoughts Can Transform Your Life

    The Journaling Habit: How Writing Down Your Thoughts Can Transform Your Life

    The Journaling Habit: How Writing Down Your Thoughts Can Transform Your Life

    In today’s fast-paced world, it’s easy to get caught up in the hustle and bustle of daily life and lose sight of what’s truly important. With the constant barrage of social media updates, email notifications, and texts, it’s a wonder we can even speak, let alone think, let alone write. But writing down your thoughts can be a powerful tool for reflecting, processing, and gaining clarity on the chaos that surrounds us.

    The Benefits of Journaling

    Research has shown that journaling can have a profound impact on both physical and mental health. By putting pen to paper (or finger to keyboard), we can:

    • Reduce stress and anxiety: Studies have shown that journaling can lower cortisol levels, blood pressure, and heart rate, leading to a overall sense of calm and relaxation.

    • Improve mood: Writing down our thoughts and feelings can help us process and release negative emotions, leading to a more positive outlook and increased self-awareness.

    • Enhance creativity: Journaling can help us tap into our inner wisdom, sparking new ideas and insights that might have otherwise gone unexplored.

    • Gain clarity and perspective: By putting our thoughts and feelings into words, we can gain a deeper understanding of ourselves, our goals, and our priorities, making it easier to make decisions and move forward.

    • Improve sleep: Writing in a journal before bed can help us wind down, clear our minds, and prepare for a restful night’s sleep.

    How to Get Started with Journaling

    So, how do we get started with this powerful practice? Here are a few simple steps to get you started:

    • Choose a journal: Pick a journal that feels comfortable to you – it can be a traditional paper journal or a digital app on your phone or computer. Choose one that you enjoy using and that fits your style.

    • Set a schedule: Commit to a regular writing routine – this could be daily, every other day, or weekly. Consistency is key to seeing benefits.

    • Start simple: Don’t worry too much about grammar, spelling, or perfection. Just write. Write whatever comes to mind, whatever is on your chest. Just get it down.

    • Don’t edit or censor: This is your space to express yourself honestly and authentically. Don’t worry about what others might think or whether what you’re writing is "good enough".

    Common Journaling Myths

    There are several myths surrounding journaling that can hold us back from embracing this powerful practice. Let’s set the record straight:

    • Myth: Journaling is only for artists or creatives: Not true! Journaling is for anyone who wants to reflect, process, and gain clarity on their thoughts and feelings.

    • Myth: Journaling is only for morning or night: Not true! You can journal at any time that works for you – in the morning, during your lunch break, or before bed.

    • Myth: Journaling is only for writing down your "deep, meaningful thoughts": Not true! Journaling is about getting your thoughts and feelings down on paper, no matter how silly, mundane, or mundane they may seem.

    Conclusion

    In conclusion, journaling is a powerful tool that can transform your life in profound ways. By setting aside time to reflect, process, and gain clarity on your thoughts and feelings, you can reap the many benefits of journaling, from reduced stress and anxiety to improved mood and creativity. So why not give it a try? Choose a journal that feels right for you, commit to a regular routine, and start writing. You might be surprised at just how transformative this simple practice can be.

    FAQs

    Q: How long should I journal for?
    A: Start with a manageable amount of time – 10-15 minutes a day. As you get into the habit, you can gradually increase the frequency or duration.

    Q: What if I struggle to write anything?
    A: That’s okay! Sometimes it’s tough to get started. Try freewriting – write whatever comes to mind, no matter how silly or mundane. This can help get your creative juices flowing.

    Q: Is it better to journal at the same time every day?
    A: Yes! Consistency is key to seeing benefits. Try to journal at the same time every day, whether it’s morning, afternoon, or evening.

    Q: Can I journal on my phone?
    A: Absolutely! There are many digital journaling apps available, including Day One, Evernote, and Penzu. Choose one that works for you and your style.

    Q: Can I use bullet points and lists in my journal?
    A: Absolutely! Sometimes a list or bullet point can be a great way to get your thoughts and feelings organized and clear. Don’t be afraid to mix it up and try different formats to see what works best for you.

  • Mind Over Muscle: How Meditation Can Take Your Fitness to the Next Level

    Mind Over Muscle: How Meditation Can Take Your Fitness to the Next Level

    Meditation and physical fitness are two practices that are often seen as separate entities, each with its own benefits and challenges. However, what if we told you that these two disciplines can combine to create a more powerful, more effective, and more holistic approach to achieving our fitness goals? Enter Mind Over Muscle, the phenomenon where meditation meets physical fitness.

    The Science Behind Mind Over Muscle

    In recent years, the benefits of meditation have become increasingly well-documented. Studies have shown that regular meditation can reduce stress, improve focus, and increase overall well-being. But what’s less well-known is the impact that meditation can have on physical performance. By activating the brain’s natural reward centers, meditation can actually boost our motivation and drive to engage in physical activity. This is where Mind Over Muscle comes in – by combining the power of meditation with physical exercise, we can create a synergy that elevates our fitness to new heights.

    The Mechanics of Mind Over Muscle

    So, how exactly does Mind Over Muscle work? Simply put, it’s all about harnessing the brain’s ability to rewire and adapt. When we exercise, our brains are capable of reorganizing themselves to optimize performance. This process is facilitated by the release of neurotransmitters like dopamine, which helps to fuel our motivation and enjoyment of physical activity. Meditation, in turn, can stimulate the production of these neurotransmitters, creating a cognitive-environmental feedback loop that amplifies our motivation and enthusiasm for exercise.

    Breathing It In, Sweating It Out

    So, how can you start to incorporate Mind Over Muscle into your fitness routine? The first step is to establish a consistent meditation practice. This can be as simple as dedicating 10-15 minutes each day to sitting quietly, focusing on the breath, and allowing your mind to wander. Once you’ve established this foundation, you can start to integrate exercise into your routine, using the calmness and clarity of your mind to enhance your performance.

    Mindful Movement

    But what exactly does mindful movement look like? It’s not about moving your body in a specific way, but rather about cultivating a sense of awareness and intention. By paying attention to your breath and your body, you can begin to tune into your natural rhythm and flow. This can help to reduce internal resistance and increase your overall sense of enjoyment and engagement.

    Case Study: The Power of Mind Over Muscle

    Meet Sarah, a 35-year-old entrepreneur who struggled with exercise-related anxiety and self-doubt. After starting a daily meditation practice, Sarah noticed a significant shift in her relationship with fitness. She found that her workouts were no longer a source of stress, but rather an opportunity to cultivate calmness and clarity. As a result, she began to push herself to new heights, tackling challenges that had previously seemed insurmountable.

    Conclusion

    Mind Over Muscle is more than just a buzzword – it’s a revolutionary approach to fitness that has the potential to transform your body and your mind. By combining the cognitive benefits of meditation with the physical benefits of exercise, you can unlock a level of performance and motivation that was previously unimaginable. So, take the first step towards unlocking your full potential and start your Mind Over Muscle journey today.

    FAQs

    Q: I’m new to meditation – is it too late to start?
    A: Absolutely not! Meditation is a practice that can be started at any time, regardless of age or experience level.

    Q: Will I have to give up my favorite exercises?
    A: Not at all! The beauty of Mind Over Muscle is that it’s flexible and adaptable, allowing you to incorporate it into your existing routine.

    Q: Is meditation just for yoga enthusiasts or spiritual types?
    A: Not at all! Meditation is for anyone looking to improve their physical and mental performance, regardless of background or beliefs.

    Q: Can I do Mind Over Muscle with a workout buddy?
    A: Absolutely! Having a workout buddy or personal trainer who’s also committed to the practice can be a great way to stay motivated and accountable.

    By incorporating Mind Over Muscle into your fitness routine, you’re not just exercising your body – you’re exercising your mind and spirit as well. So, are you ready to take your fitness to the next level?

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  • How to grow your GP referral network

    How to grow your GP referral network

    Reaching out to busy GPs can feel intimidating – but with the right strategies, you can build authentic relationships, work collaboratively and become a trusted referral choice. In this episode, GP Dr Angela Kwong shares expert insights to help dietitians confidently connect with doctors, stand out and secure repeat referrals.

    Hosted by Brooke Delfino

    Biography

    Dr Angela Kwong is a General Practitioner from Sydney and the NSW State Lead for the Specific Interests Group in Obesity Management with the RACGP. She is the Founder of Enlighten Me, an online multidisciplinary weight loss program integrating medical care, nutrition education and exercise. Passionate about reducing weight stigma and increasing access to evidence-based weight management options, she organised The Australian Weight Loss Summit, bringing together health professionals and the public for education and open discussion.

    In this episode, we discuss:

    • How to confidently introduce yourself and build trust with GPs

    • Why personal connections matter more than email outreach

    • Practical ways to stay top-of-mind without being pushy

    • The biggest mistakes dietitians make when networking with GPs

    • The power of niching and clear communication in GP referrals

     

    Additional resources

    Connect with Angela at enlightenme.com.au, on LinkedIn or on Instagram @drangelakwong

    Click here for Dietitians Unite 2025 tickets in Melbourne on 30 May

     

    The content, products and/or services referred to in this podcast are intended for Health Care Professionals only and are not, and are not intended to be, medical advice, which should be tailored to your individual circumstances. The content is for your information only, and we advise that you exercise your own judgement before deciding to use the information provided. Professional medical advice should be obtained before taking action. The reference to particular products and/or services in this episode does not constitute any form of endorsement. Please see  here  for terms and conditions.



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  • Anti-Vaxx Mom Whose Daughter Died From Measles Says Disease ‘Wasn’t That Bad’

    Anti-Vaxx Mom Whose Daughter Died From Measles Says Disease ‘Wasn’t That Bad’

    The parents of an unvaccinated Texas child who died from measles appeared in a video formulated by an anti-vaccine advocacy group where they railed against vaccines, even saying the disease “wasn’t that bad.’

    A 6-year-old Texan died after contracting measles last month, marking the first death of a child in the U.S. caused by the highly contagious illness in nearly a decade.

    Following her death, the anti-vaccine advocacy group Children’s Health Defense met with the child’s parents, whose four other children also suffered from milder cases of the same illness, as reported by Mother Jones.

    During the interview, the young couple doubled down on their decision not to vaccinate their child even after her death. Hailing from the Mennonite community, they argued that if measles patients had access to untested treatments, the MMR vaccines would be entirely unnecessary.

    “We spent the morning at Dr. Ben Edwards’ clinic, and the parents are all still sitting there saying they would rather have this than the MMR vaccination because they’ve seen so much injury, which we have as well,” journalist Polly Tommey said while interviewing the couple. “Do you still feel the same way about the MMR vaccine versus measles and the proper treatment with Dr. Ben Edwards?”

    “Absolutely [do] not take the MMR [vaccine],” said the mother. “The measles wasn’t that bad. [The other children] got over it pretty quickly. And Dr. Edwards was there for us.”

    The parents described the symptoms of the illness their child exhibited, beginning with a fever, respiratory symptoms and the notorious rash that often accompanies it. However, days after contracting the illness, the child’s fever continued and respiratory symptoms worsened as she began struggling to breathe.

    The girl’s parents took her to a hospital emergency room where she was admitted and diagnosed with pneumonia. After being placed on a ventilator in the Intensive Care Unit, the child passed away.

    The measles outbreak in Texas has spurred many public and political figures to take to their platforms and encourage residents to get vaccinated and vaccinate their children. This includes Health Secretary Robert F. Kennedy Jr., who previously promoted anti-vaccine views.

    RFK Jr. published an op-ed in Fox Digital earlier this month acknowledging that the decision to vaccinate is a “personal one”, but encouraging people to vaccinate to mitigate the spread of the disease regardless.

    “Vaccines not only protect individual children from measles, but also contribute to community immunity, protecting those who are unable to be vaccinated due to medical reasons,” he wrote earlier this month.

    Originally published by Latin Times.

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  • 3 Medications You Can’t Stop Suddenly; One Is Taken By Millions

    3 Medications You Can’t Stop Suddenly; One Is Taken By Millions

    It’s not always easy to stop certain medications once you have started them. Abruptly discontinuing some common drugs can lead to worse conditions than before, or even trigger serious withdrawal symptoms, warns a doctor about three common drugs, one of which is taken by millions of people.

    Dr. Asif Ahmed, a GP in the U.K., took to Instagram to raise awareness about “disease rebounding,” a condition where relapse occurs when certain medications are stopped abruptly.

    In a recent video, he highlighted three common medications that are hardest to come off once you start them. He also explained why they need to be tapered off slowly to avoid serious side effects, dependencies, and complications.

    “Please don’t suddenly stop or change any of your medications if you’re on them. There may be a reason why you need them long-term. However, if you’re worried about any side effects or rebound withdrawal, please make sure you mention it to your doctor,” Dr. Ahmed said in the video.

    The first medication on Dr. Ahmed’s list is venlafaxine, an SNRI (serotonin-norepinephrine reuptake inhibitor) commonly prescribed as an antidepressant. While it can be highly effective for many, Dr. Ahmed warns that it may cause serious side effects when discontinued abruptly.

    “From my experience, it is one of the hardest medications to come off, which is why, despite its effectiveness, it is rarely given as a first-line treatment,” he explained in the video.

    The next drug Dr. Ahmed warns of is benzodiazepines, a class of medications often prescribed for anxiety, insomnia, and other conditions. While effective in the short term, these medications can lead to dependencies quickly and can have dangerous withdrawal effects when stopped suddenly.

    One of the most surprising medications Dr. Ahmed points out is PPIs (proton pump inhibitors), commonly used for acid reflux, such as omeprazole or lansoprazole. Taken by millions, these drugs are widely prescribed, but Dr. Ahmed warns that they are “given far too often,” with many people unaware of the rebound symptoms they can cause when stopped abruptly.

    “Say you get started on this for your heartburn or your reflux, when you start coming off it your stomach actually reacts by producing more acid which makes the reflux even worse and heartburn worse. This means it’s very hard for you to actually come off the medication,” Dr. Ahmed said.

    “The crazy thing is the rebound is often worse than your initial symptom before you started the PPI. Everyone needs to be told about this before they start the medication,” he added.



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