Rethinking Period Pain Relief: The Truth About Using Heat

One well-known and widely accepted treatment for period pain that many individuals find helpful is applying heat. By relaxing muscles, lowering pain signals, and improving blood flow to the pelvic region, heat therapy can help ease the discomfort and cramping associated with menstruation. We'll go over some important things to think about in this blog post regarding the use of heat to relieve period pain.

Unpacking the Myth: Heat and Menstrual Pain

Even though heat therapy is often regarded as a beneficial and secure way to relieve menstruation pain, it's vital to recognise that each person will respond differently to this treatment. Furthermore, there may be certain illusions or misconceptions regarding the use of heat to relieve menstrual discomfort. These include not a universal solution, limited scientific evidence, combination approaches, underlying conditions, alternative approaches, and safety precautions. Let's examine a few of these points in more detail. Menstrual pain can be more comprehensively and effectively managed with the help of healthcare specialists, personalised treatments, and the examination of underlying disorders.

Understanding the Science Behind Menstrual Cramps

Dysmenorrhea, another name for menstrual cramps, is a typical occurrence for many people who go through their periods. Menstrual cramps are caused by a complex interaction of hormonal, biochemical, and physiological variables. A summary of the science underlying menstrual cramps is provided here, covering topics such as prostaglandins, uterine contractions, the ischemia hypothesis, inflammatory mediators, individual variability, underlying disorders, hormonal changes, and nervous system involvement. It is crucial to speak with a healthcare provider if a person is suffering from severe or incapacitating menstrual cramps in order to rule out any underlying issues and discuss customised treatment choices.

 Why Heat Might Not Be the Best Solution

Although heat treatment helps many people with their menstrual cramps, it's important to recognise that heat may not be the ideal option for everyone or in every circumstance. Underlying conditions, limited efficacy for severe pain, preference for cold therapy, individual variability, discomfort with heat, reliance on outside solutions, and not being a stand-alone treatment for chronic conditions are some of the reasons why heat therapy may not be the best option for managing menstrual pain. While some may find alternate methods more comforting, others may find heat therapy to be an effective and soothing treatment. It is advisable to experiment with various techniques and get advice from a healthcare provider when necessary in order to create a customised and successful menstrual pain management plan.

Common Misconceptions About Period Pain Relief

There are several misconceptions about period pain relief, which must be addressed in order to provide accurate information. Here are some common misconceptions.

• Misconception: All women experience severe menstrual pain. Reality: Not all women have excruciating period pain, although many do experience some discomfort during their menstrual cycle. Menstrual cramp severity varies greatly from person to person.

• Misconception: Severe pain is always expected. Reality: Although moderate cramping is a typical aspect of the menstrual cycle, excruciating or incapacitating pain could be a sign of a pelvic inflammatory disease or endometriosis. If the pain is severe or persistent, you should consult with a healthcare professional.

• Misconception: Over-the-counter pain relievers are the sole solution. Reality: There are a number of non-pharmacological methods for treating period pain, even though over-the-counter medications can be helpful. Heat therapy, exercise, dietary changes, and relaxation techniques are examples of alternative methods that can be beneficial.

• Misconception: Anyone can benefit from heat therapy. Reality: Although many people find heat therapy to be an effective and popular method, it may not be suitable for everyone. Medication, cold therapy, or a mix of methods may be more beneficial for certain people.

• Misconception: Experiencing menstrual pain is an inherent aspect of being a woman. Reality: Although some discomfort is normal during periods, women should not have to put up with exceptionally painful periods. A medical expert should be consulted if you experience severe and persistent menstrual pain in order to rule out any underlying conditions.

• Misconception: Painful Periods Are Just in Your Head. Reality: Period pain is a physiological phenomenon that is real. It is incorrect to write off menstruation pain as exclusively psychological, even though stress and other emotional variables might affect how pain is experienced. It's critical to treat period discomfort on both a physical and emotional level.

• Misconception: Hormonal contraception is the only treatment. Reality: Hormonal birth control is not the only way to manage menstrual pain; it can be effective in certain cases. Some people might favour a mix of strategies or non-hormonal techniques. Speak with a healthcare provider to determine the best course of action. 

• Misconception: Severe Pain is a Rite of Passage for Women. Reality: Severe pain is not an essential rite of passage during menstruation, however, some degree of pain may be expected. It's crucial to consult a doctor if discomfort interferes with day-to-day functioning so that possible causes and treatments can be investigated.

It's critical to debunk these myths and promote candid discussions on menstrual health. For a comprehensive assessment and customised treatment plan, those with severe pain should speak with a medical practitioner.

Natural and Safe Alternatives for Menstrual Discomfort

There are several natural and safe ways to manage menstrual discomfort. While over-the-counter medications can be helpful, some people prefer or may benefit from holistic treatments. Here are some natural alternatives to consider.

1. Heat Therapy: Applying heat to the lower abdomen or back can help relax muscles and relieve menstrual cramps. A hot water bottle, heating pad, or warm bath can provide comfort.

2. Dietary Changes: Some dietary changes may help relieve menstrual discomfort. Increasing omega-3 fatty acid intake (found in fish, flaxseeds, and walnuts) while reducing caffeine, alcohol, and salty food consumption may have a positive impact.

3.  Herbal Teas: Some herbal teas contain properties that can help with menstrual symptoms. Peppermint tea may help relax muscles, ginger tea may reduce inflammation, and chamomile tea may have calming properties.

4. Exercise: Regular physical activity can help alleviate menstrual cramps. Moderate exercise, such as walking, swimming, or yoga, increases blood flow and produces endorphins, which are natural pain relievers. 

5. Acupressure and Reflexology: Some people find relief from acupressure or reflexology. Applying pressure to specific points on the body, particularly those associated with the reproductive system, may help relieve menstrual pain.

6. Aromatherapy: Certain essential oils, such as lavender or clary sage, used in aromatherapy may have calming and pain-relieving effects. These can be added to a diffuser or diluted in carrier oils for massage.

7. Hydration: Keeping hydrated is essential during menstruation. Water can help with bloating and may improve overall well-being. Herbal teas, as well as water-rich fruits and vegetables, can help keep you hydrated.

8. Magnesium Supplements: According to some studies, magnesium supplements may help relieve menstrual cramps. However, it is critical to consult with a healthcare professional before beginning any supplement regimen.

9. Mind-Body Techniques: Meditation, deep breathing exercises, and mindfulness can help manage stress and reduce the perception of pain during menstruation.

10. Omega-3 Fatty Acid Supplements: Omega-3 fatty acids, found in fish oil or flaxseed oil supplements, may have anti-inflammatory properties and can potentially help reduce menstrual pain. Again, consult with a healthcare professional before adding supplements to your routine.

It's important to note that individual responses vary, and what works for one person may not work for another. It's advisable to experiment with different methods and combinations to find what provides the most relief. Additionally, consulting with a healthcare professional is crucial, especially if menstrual discomfort is severe or if there are underlying health concerns.

Holistic Remedies for Managing Period Pain

Holistic treatments concentrate on treating a person's total health, taking into account lifestyle, emotional, and physical aspects. These holistic methods—which include diet adjustments, herbal remedies, acupuncture, yoga, meditation, and mindfulness—as well as hydrotherapy, regular exercise, biofeedback, mind-body therapies, and natural supplements—may help reduce period discomfort. The best alleviation could come from combining techniques that work best for you and trying out different strategies. Furthermore, speaking with a medical expert is advised, particularly if you have underlying medical issues or experience excruciating menstrual discomfort.

Nutritional Strategies for Menstrual Comfort

Nutritional strategies can help promote menstrual comfort by reducing inflammation, supporting hormonal balance, and providing essential nutrients. Here are some dietary recommendations to help manage menstrual discomfort:

1. Omega-3 Fatty Acids: Sources include fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, and walnuts. Omega-3 fatty acids have anti-inflammatory properties that may alleviate menstrual cramps. Consider adding fish or plant-based sources to your diet.

2. Calcium-Rich Foods: Sources include dairy products, leafy green vegetables like kale, broccoli, and bok choy, as well as fortified plant-based milk. Calcium can relax muscles and reduce cramping. Maintain an adequate calcium intake through a well-balanced diet and, if necessary, supplements.

3. Magnesium: Sources include nuts (almonds, cashews), seeds (pumpkin, sunflower), leafy greens, and whole grains. Magnesium can reduce muscle tension and improve menstrual cramps.

4. Iron: Sources include lean meats, beans, lentils, tofu, fortified cereals, and spinach. Iron helps prevent anaemia, which can worsen during menstruation. Include iron-rich foods in your diet to promote overall health.

5. Vitamin D: Sources include fatty fish, egg yolks, fortified dairy or plant-based milk, and sunlight.  Vitamin D promotes bone health and may alleviate menstrual symptoms. Ensure that you get enough sunlight, and if necessary, consider taking supplements.

6. B Vitamins: Sources include whole grains, leafy greens, nuts, seeds, and legumes. B vitamins, particularly B6 and B12, help regulate mood and energy levels. Incorporate a wide range of vitamin-rich foods into your diet.

7. Anti-Inflammatory Foods: Sources include berries, cherries, turmeric, ginger, and green tea. Anti-inflammatory foods can reduce inflammation and menstrual discomfort. Include a wide range of colourful fruits and vegetables in your diet.

8. Hydration: Sources include water, herbal teas, fruits, and vegetables. Staying hydrated can reduce bloating and improve overall well-being during menstruation.

9. Limit Caffeine and Alcohol: Excessive caffeine consumption can lead to increased anxiety and tension. Consider consuming caffeine in moderation. Alcohol may disrupt hormonal balance. Limit your alcohol intake during the menstrual cycle.

10. Whole Foods Diet: Eat a well-balanced diet with plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid consuming too many processed and sugary foods.

It is important to note that individual responses to dietary changes can vary, and it may take some time to see results. If you have specific concerns or conditions, you should speak with a healthcare professional or a registered dietitian, who can provide tailored advice based on your unique needs and health status.

The Role of Exercise and Stress Management

Exercise and stress management are essential components of a comprehensive approach to managing menstrual discomfort. These strategies can help with physical symptoms, stress reduction, and overall well-being during the menstrual cycle.

1. Exercise:

• Regular physical activity promotes menstrual health by improving circulation, reducing muscle tension, and releasing endorphins (natural mood enhancers and pain relievers).

• Cardiovascular exercises like walking, jogging, swimming, and cycling can be beneficial. Yoga and Pilates are also effective at improving flexibility and reducing muscle cramping.

• Regular exercise throughout the menstrual cycle, not just during menstruation, can improve overall well-being and reduce symptoms.
  
  2.Stress Management: Effective stress management is essential since prolonged stress can aggravate menstruation symptoms. Lowering stress levels may aid in easing discomfort, tension, and anxiety. methods include yoga, biofeedback, progressive muscle relaxation (PMR), mindfulness, and meditation.
  
  

  3. Balanced Lifestyle:

• Prioritize getting enough sleep, as insufficient sleep can contribute to increased stress levels and worsen menstrual symptoms.

• Maintain a balanced and nutritious diet, as poor dietary choices can impact both physical and emotional well-being.

1. Counseling and Support: Talking to a mental health professional, counselor, or support group can provide emotional support and coping strategies for managing stress related to menstrual symptoms.

2. Hydration: Staying well-hydrated is important for overall health and can contribute to managing physical symptoms and reducing stress.

3. Time Management: Effectively managing time and responsibilities can help reduce stress. Prioritise tasks, set realistic goals, and allow time for self-care.

4. Limiting Stimulants: Reducing the intake of stimulants such as caffeine and nicotine can contribute to stress reduction.

5. Complementary Therapies: Techniques like aromatherapy, massage, and acupuncture may also contribute to stress reduction and overall well-being.

Long-Term Wellness and Menstrual Health

Menstrual health and long-term wellness are linked, and preserving general health can have a good effect on menstrual experiences. The following are some methods for encouraging menstrual health and long-term wellness:

1. Regular Exercise: Maintain a healthy weight, enhance general well-being, and improve cardiovascular health by doing frequent exercise. Menstrual discomfort and stress management are two other benefits of exercise.

2. Balanced Diet: Eat a healthy, well-balanced diet that is high in whole grains, fruits, vegetables, lean meats, and healthy fats. Sufficient dietary intake is crucial for general well-being and has the potential to enhance menstrual health.

3. Hydration: Make sure you drink enough water each day to stay well hydrated. Maintaining adequate hydration is beneficial to several body processes and can enhance general health.

4. Adequate Sleep: Give adequate, high-quality sleep top priority. For immunological response, hormone balance, and general health, getting enough sleep is crucial. Developing a regular sleep schedule has a beneficial effect on menstruation health.

5. Stress Management: Include stress-reduction practices in your daily routine, such as yoga, deep breathing exercises, mindfulness, and meditation. It is important to identify efficient strategies to manage stress because prolonged stress can have a harmful impact on menstruation health.

6. Regular Health Check-ups: Make an appointment for routine check-ups with medical specialists to ensure your general health and address any issues. Preventive care and routine screenings are beneficial for long-term health.

7. Hormonal Balance: Hormonal balance should be monitored, as changes can have an effect on menstrual health. Speak with a healthcare professional about any anomalies or enduring symptoms you may be experiencing in order to choose the best course of action.

8. Maintain a Healthy Weight: For hormonal balance and general health, it's critical to reach and maintain a healthy weight. Seek the counsel of medical professionals for tailored recommendations regarding weight control.

9. Limiting Alcohol and Tobacco Use:  Limiting alcohol intake and abstaining from tobacco products are beneficial to general health. Menstrual health and hormonal balance can be impacted by alcohol and tobacco use.

10. Educate Yourself: Keep up with changes in hormones, reproductive anatomy, and menstrual health. You can make more informed decisions regarding your health if you are aware of the natural processes that your body goes through.

11. Consider Birth Control Options: Consult a healthcare professional about birth control alternatives if they are acceptable for your health and lifestyle. Certain techniques can aid in symptom management and menstrual cycle regulation.

12. Mind-Body Connection: Develop a healthy mind-body relationship. Gratitude, introspection, and self-care are examples of practices that enhance mental well-being, which has an effect on physical health.

13. Complementary Therapies: Consult a qualified healthcare professional before trying complementary therapies like acupuncture, massage, or herbal remedies.

14. Community and Support: Encourage a community that is helpful. Positive effects on mental and emotional health can be achieved by asking friends, family, or support groups for assistance and by sharing personal experiences.

Keep in mind that every person has different demands and experiences; therefore, it's important to customise wellness techniques to your unique situation. Regular engagement with healthcare providers and a holistic approach to long-term wellness benefit both menstrual health and overall health.

 Hormonal Balance: Key to Menstrual Health

Hormonal balance plays a crucial role in menstrual health, influencing the regularity of menstrual cycles, the severity of menstrual symptoms, and overall reproductive well-being. Several hormones, primarily produced by the ovaries and the pituitary gland, orchestrate the menstrual cycle. Key hormones involved include:

• Estrogen: During the initial part of the menstrual cycle, oestrogen is in charge of the growth and development of the endometrium, the lining that lines the uterus. It reaches its climax right before ovulation, encouraging the ovaries to produce an egg.

• Progesterone: The burst follicle develops into the corpus luteum, a tissue that secretes progesterone, following ovulation. Progesterone gets the endometrium ready for a possible fertilised egg implantation. Progesterone levels fall in the absence of pregnancy, which causes the uterine lining to slough during menstruation.

• Follicle-Stimulating Hormone (FSH): FSH stimulates the growth and maturation of ovarian follicles, which contain immature eggs. This process occurs during the first half of the menstrual cycle.

• Luteinizing Hormone (LH): LH surges before ovulation, signalling the release of a mature egg from the ovary.

• Gonadotropin-Releasing Hormone (GnRH): GnRH, produced by the hypothalamus, stimulates the pituitary gland to release FSH and LH. It plays a central role in regulating the menstrual cycle.

Maintaining hormonal balance is an important part of improving menstrual health and overall well-being. It necessitates a comprehensive approach that takes into account lifestyle factors, stress management, and appropriate medical interventions as needed.

 Lifestyle Changes for Better Period Experiences

Making certain lifestyle changes can help improve period experiences and overall menstrual health. Here are some lifestyle adjustments that people may find useful:

• Regular Exercise: Benefits: Regular physical activity can alleviate menstrual cramps, improve mood, and promote overall health. Suggestions: Incorporate activities like walking, jogging, swimming, or yoga into your routine. Find activities you enjoy to make exercise a long-term part of your lifestyle.

• Balanced Diet: Benefits: A nutritious diet can improve overall health and alleviate menstrual symptoms. Suggestions: Consume a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Choose foods high in iron, calcium, magnesium, and omega-3 fatty acids.

• Adequate Hydration: Benefits: Staying hydrated can reduce bloating and improve overall comfort.  Suggestions: Drink plenty of water, herbal teas, and other hydrating beverages. Limit your intake of sugary and caffeinated beverages.

• Stress Management: Benefits: Menstrual symptoms can be less severe when stress is effectively managed. Suggestions: Engage in mindfulness meditation, deep breathing exercises, or yoga. Identify stress triggers and develop coping strategies.

• Adequate Sleep: Benefits: Prioritizing sufficient and quality sleep is essential for hormonal balance and overall well-being. Suggestions: Stick to a consistent sleep routine, create a comfortable sleeping environment, and aim for 7-9 hours per night.

• Limiting Caffeine and Alcohol: Benefits: Caffeine and alcohol consumption can worsen menstrual symptoms. Limiting these substances may help to improve period experiences. Suggestions: Practice moderation. If you consume caffeinated beverages or alcohol, consider reducing your intake.

• Quit Smoking: Benefits: Smoking negatively impacts overall health, including menstrual health. Quitting smoking can benefit circulation and overall health. Suggestions: Seek help from healthcare professionals or smoking cessation programmes to quit smoking.

• Body Weight and Nutrition: Benefits: Maintaining a healthy body weight and proper nutrition can positively impact hormonal balance. Suggestions: Aim for a balanced diet with adequate nutrients. Consult with healthcare professionals for personalized advice on weight management.

• Regular Health Check-ups: Benefits: Regular check-ups with healthcare professionals can help identify and treat any underlying health issues that affect menstrual health. Suggestions: Schedule regular gynaecological examinations and discuss any concerns or changes in menstrual patterns with your doctor.

• Natural Remedies:  Benefits: Natural remedies can help relieve menstrual symptoms.  Suggestions: Explore options like herbal teas, heat therapy, aromatherapy, and dietary supplements under the guidance of healthcare professionals.

• Understanding Your Menstrual Cycle: Benefits: Being aware of your menstrual cycle can help you better manage symptoms and identify patterns. Suggestions: Use menstrual tracking apps, calendars, or journals to keep track of your menstrual cycle and related symptoms.

It is important to note that everyone's experiences are different, and not every lifestyle change will work for everyone. Experiment with different strategies and seek personalised advice from healthcare professionals based on your individual needs and health status.

When to Seek Medical Advice for Menstrual Pain

While many people have some degree of period discomfort, there are circumstances in which consulting a doctor is imperative for menstruation pain. Severe pain, abrupt changes in menstrual symptoms, pain not managed with over-the-counter medications, menstrual symptoms interfering with daily life, unusual menstrual bleeding, signs of infection, possible underlying conditions, adolescents experiencing severe pain, painful sex or pelvic pain outside of menstruation, and if you're trying to conceive are some signs that it's time to see a healthcare provider. It is always preferable to speak with a healthcare provider if you are experiencing severe or persistent symptoms or if you have questions about the health of your menstrual cycle. Based on your particular needs, they can carry out a comprehensive evaluation, go over your medical history, and choose the best course of action for diagnosis and treatment.

Beyond Conventional Wisdom: Empowering Choices for Period Pain

Contrary to popular belief, there are empowering options and non-traditional methods for dealing with menstrual pain. Even though over-the-counter medications and heat therapy are common forms of treatment, people looking for comfort may find more resources by investigating complementary and holistic approaches. Acupuncture and acupressure, chiropractic adjustments, diet changes, mind-body therapies, herbal remedies, essential oils, physical therapy, cognitive-behavioral therapy (CBT), hormone therapies, transcutaneous electrical nerve stimulation (TENS), breathing exercises, and hydrotherapy are a few options that can help with period pain. It is crucial to approach these alternative techniques with an open mind and speak with medical professionals before beginning any new treatment regimen, particularly if you have any underlying health issues or concerns. Exploring different options, determining what works best for your body, and making informed decisions based on your specific needs and preferences is what empower you.

Debunking Menstrual Health Myths

Debunking many myths and misconceptions about menstrual health is necessary to ensure accurate information and foster a better understanding of women's reproductive health. The following are some common myths about menstruation health:

• Myth: Menstrual blood is contaminated or impure. Reality: A typical and natural aspect of the menstrual cycle is the flow of menstrual blood. It isn't filthy or unclean. The biological process of menstruation indicates the health of the reproductive system.

• Myth: Blood from menstruation draws sharks. Reality: There is no scientific evidence to support the myth that menstrual blood attracts sharks. Swimming during menstruation is safe and poses no increased risk of shark attacks.

• Myth: It is Not Advisable for Women to Work Out While Menstruing. Reality: There are benefits to exercise during menstruation. Engaging in physical activity has been shown to enhance mood, reduce menstruation symptoms, and promote general well-being. Women are free to participate in activities that suit their comfort level; it's a personal decision.

• Myth: The PMS Is Unfounded. Reality: Premenstrual Syndrome (PMS) is a real and common phenomenon. It encompasses a range of physical and emotional symptoms that some individuals experience in the days leading up to menstruation.

• Myth: The 28-day cycle is the same for all women. Reality: Menstrual cycles differ greatly from person to person. There is a range of 21 to 35 days in a "normal" cycle. A multitude of reasons, such as stress, hormone fluctuations, and underlying medical issues, can contribute to irregular cycles.

• Myth: It is Not Possible to Conceive While Menstruating. Reality: Although less likely, getting pregnant while menstruating is still a possibility. The duration of sperm survival in the reproductive system can range from several days, and ovulation can occur at any time.

• Myth: A sanitary napkin can become lost inside the body. Reality: Tampons cannot become lost within the body. Tampons cannot pass through the cervix at the end of the vaginal canal and enter the uterus. It is imperative that you get medical attention if removing a tampon is difficult.

• Myth: The menstrual cup can be the cause of losing one's virginity. Reality: Using a menstrual cup does not affect one's virginity. Virginity is not a physical condition, but rather a social and cultural concept. Menstruation cup use is a personal decision that is unrelated to being a virgin.

• Myth: Blood Turns Blue During Menstruation. Reality: Blood from menstruation is red, not blue. The blue hue that is frequently utilised in menstruation product commercials is not a true reflection of the colour of menstrual blood; rather, it is used for visual clarity.

• Myth: Periods are always unpleasant. Reality: Not all women have painful periods, although some do suffer from menstrual cramps. The intensity of pain varies, and severe pain could be a sign of a more serious condition like endometriosis or pelvic inflammatory disease.

In order to promote a more honest and knowledgeable conversation regarding menstrual health, it is critical to debunk these myths. In order to dispel stigmas and advance a constructive perception of women's reproductive experiences, education and awareness are important. It is usually advised for people to speak with medical specialists if they have any worries or inquiries regarding their menstrual health.

The Link Between Period Pain and Mental Well-Being

The relationship between menstrual pain and mental health is complex and bidirectional. Menstrual pain, also known as dysmenorrhea, can cause physical and psychological problems. Understanding and addressing the psychological aspects of period pain is critical for overall well-being. Here are some key points about the relationship between menstrual pain and mental health:

• The Effect of Menstrual Pain on Mental Health

• Psychosocial Factors And Pain Perception

• The Effect of Mental Health on Menstrual Pain

• Coping Mechanisms and Support

• Mental Health Conditions and Menstrual Pain

• Holistic Approaches to Well-Being

Individuals experiencing severe menstrual pain should address both their physical and mental health. If period pain is severe or has a significant impact on mental health, consulting with healthcare professionals, such as gynaecologists and mental health specialists, can assist in developing a comprehensive and personalised approach to symptom management. 

Crafting a Personalised Approach to Menstrual Health

Developing a customised strategy for menstrual health entails knowing your body, investigating different approaches, and making decisions based on your own requirements. The following actions can assist you in developing a customised plan for menstrual health: monitoring your cycle, becoming aware of your body, recognising the symptoms associated with your menstruation, investigating methods of pain relief, taking hormonal influences into account, managing stress and mental health, switching to a nutrient-rich diet, staying hydrated, engaging in regular exercise, experimenting with alternative therapies, seeking professional advice, educating yourself and your community, and seeking support. It's acceptable to try out various tactics and modify them in light of your preferences and experiences. A customised strategy includes paying attention to your body, taking charge of your health, and getting help from a professional when necessary.