This week I have gone to the gym and done stretching after working out. Stretching is not very useful before a workout because your blood is not circulating and your muscles are not warm. You are stretching and are not really obtaining the long term increase in sarcomere length. Doing the stretching after blood circulation helps the sarcomeres really stretch to increase in length. (Sarcomeres are referring to a deeper part of the muscle cells) I have been constantly looking up stretches that would best suit me. I have started with hamstring stretches, which is simply putting my leg up in the air and holding it with a band while lying supine (on my back) on the ground. I have done glute medius stretches by lying supine on the ground and placing one leg at 90 degrees of hip flexion while crossing the other leg on top. (Depicted in picture) I have also done a piriformis stretch, simply pulling one leg across to the other side without allowing that hip to leave the ground. I have also done hip flexor stretches which is simply a lunge position and pushing the pelvis forward. I have not been able to complete any back stretches because my abdominals are extremely sore from coughing so much. I had pneumonia this past 2 weeks so I have gotten a nice little abdominal workout from coughing my life up. I am doing better now though being on antibiotics. What I also noticed that helps sometimes is to simply heat up a heat pack and place it parallel with my spine underneath me. It is nice and warm and usually loosens up that area if it is very tight in the morning. I also do this for the lower back. I am hoping next week I will be able to do more back stretches once my abdominals don’t feel like a sore brick.
Reading chapter 4, relationships and sexuality, opened my eyes to a lot. I recently broke with a girlfriend of 2.5 years over the summer. It was interesting reading some of the warning signs and things that more than likely caused things to go south. I am going to talk about more of the interesting things that most people don’t think about. In Sternberg’s triangular love theory, he explains the three basic components being: intimacy, passion and commitment. You can have any combination of those three components, however the most beneficial is to obviously have a balance of all three. So basically you can be committed and intimate but not have passion. In instances like this, you may lose attraction to the person you are with because you lack the passion in the relationship. Love can be considered a drug in some instances simply because it allows the release of dopamine, norepinephrine and phenylethylamine. All of these chemicals make you feel really good, almost like you’re on top of the world. However the chapter explains that, as good as a person can make you feel as they become closer and know you more, the more they can hurt you and you can hurt them if the relationship goes south. We take this risk because we don’t go into a relationship expecting to leave or be left. The main way to have a successful relationship is trust. Trust according to Pearson, includes predictability, dependability and faith. Basically what this means is that you can predict what they are going to do, they are there for you when you need them, and you feel confident about their intentions. Without these aspects, a relationship is bound to fail, or at least is more prone to not last a lifetime. Individuals must be very careful with what they post on social media. Just because you believe it is okay or might be funny, doesn’t mean your partner, friend or family member will. Always check with the person you are posting about to make sure they consent to the image, post or whatever it may be. A huge issue is lack of communication about sexual history. It is super important that both participants know the sexual history and about any possibilities of having or acquiring sexually transmitted diseases or infections. Although there are many protective barriers that can prevent these, there is always a chance of exposure based off user error. Another issue is having a partner as an abuser. Signs of someone is abusive is shouting and swearing, excessive jealousy, controlling, threats, unwanted sex, and shutting out family members and friends. Abusive relationships are obviously not healthy, and anyone found in these situations should immediately discontinue and find help if necessary. I am not going to go into detail about female and male reproductive parts. Menopause occurs in women between ages 45-55, which is simply a cessation of menstruation.
Chapter 5 is all about productive barriers for sex. Women have a lot more choices on what they can use to prevent pregnancy which makes sense because it is there body. Males really only have the option of using a male condom, everything else is related to the female’s body. Male condoms are about 86% effective which is really not that great. The average male also does not really follow the rules of storing it correctly. It should be stored in a cool dry place and not be crushed or pushed. Your average male sticks it in his wallet or pocket which can cause rips, tears, punctures and temperature differences. These all can significantly decrease the effectiveness of preventing pregnancies. A lot of women take the issue into their own hands not trusting their partners. There are female condoms which can be up to 95% effective if used correctly, however these are not as commonly used. The most commonly used preventative method is birth control. There are pills that provide a combination of hormones and some that are singular like progesterone only. Each pill has its purpose. Birth control is usually preferable because it can lighten menstrual period and provides 99% effectiveness as long as it is taken consistent and on time everyday. For some people that is hard. There are also other alternative like skin patches, vaginal rings, injections and implants. I was surprised learning about some of these implants. Nexplanon is an implants that is put in every 3 years and it is 99.95% effective. The only complications and removal and replacement. There is no user error. This to me seems like the most effective and easiest way to prevent pregnancy. They also have IUDs that sit inside the vagina, however there are multiple common side effects that mimic a menstruation period that can occur for months. This does not seem desirable, however this method can last for up to 10 years. There are also emergency contraceptives. These are for people who might have made a mistake and need immediate contraceptives in order to prevent a pregnancy. These are most common for within 24-48 hours. Obviously if one does not want to get pregnant, they can practice abstinence. This is the only true way to prevent pregnancy because it is 100% effectiveness of no pregnancy. When individuals are older they can choose to either getting a vasectomy (men) or get tubes tied (women). This is permanent and once this is chosen, no pregnancy can occur. If one chooses to want to a child, they must prepare. They should make sure they have finances ready and be healthy. This means not smoking, drinking, or being near harsh chemicals. They also may take certain vitamins like iron that the fetus will need from the mother.
Chapter 6 is about addiction. Most people think of drugs when they think of addiction. Addiction can be to anything. This could include gambling, working, money, shopping, gym, and alcohol. There are many things one can legitimately addicted to. Addiction can start from multiple ways. The most common are taking a painkiller opioid and the individual becomes dependent or the drug is not strong enough, so they grab a stronger opioid and become hooked. The other way is through using a drug to suppress emotions or forget about life. Once a drug or other forms of addiction are used to cover up parts of life, the brain uses it and then dependents on it. For example if one uses alcohol to suppress emotions about a break up, and never addresses the situations and goes on for years using alcohol, they will experience serious withdrawals when they try to stop. It becomes a part of the brain and biochemicals, this is why addiction is so intense and such a huge problem. A huge indicator of having a problem is when a loved one addresses it, and the individual does not see it as a problem. They often try to make excuses or become defensive about it. The drugs that change the biochemicals of the brain are called psychoactive drugs. These include drugs like: heroin and LSD. These drugs change what is happening on the neurotransmitters. Other drugs like cocaine can interrupt and change the chemicals at the synapses of the motor neuron plates. Any drug that is labeled as a psychoactive has a high risk for addiction. Most commonly we take in over the counter drugs through oral ingestion. However the fastest route of intake is through intravenous injections. These are done with hypodermic needles and that is why if you ever see one lying around you should NEVER touch it. You don’t who had it, what was in it, or what that person carries. There is a high risk of exposure to bloodborne diseases. In fact recently on vacation, we found a hypodermic needle in a decoration at an AirBnb, you can imagine how settling that was. Obviously you can inhale drugs, inject them through skin or even analy. However intravenous and oral are most common routes. I could talk about all of these drugs, but I am going to focus on marijuana, because it is increasingly common and being legalized. Marijuana is either rolled up into a blunt or smoked through a bong. They can also be ingested in food. THC is the chemical in marijuana that gives the person the “high”. Common ways you’ll know someone is high is they will have bloody looking cornea and dilating pupils. Some enjoy marijuana and feel relaxed, others can begin to panic and be anxious. Most effects only last for 3 hours, but obviously the more the consumption, the longer it will take to wear off. Marijuana can be dangerous because it impairs reactions and quick decisions when driving (Pearson 2019). Long term use of marijuana can be worse than cigarettes for the lungs because it has more tar. Also since there is smoke going into the lungs, you can develop medical conditions like emphysema or bronchitis in your lungs. That is why all of my friends that smoke always sound sick, because they can’t stop smoking. Pearson also explains that men are more likely to get testicular cancer when smoking often and for a long period of time. Most evidence is inconclusive on long terms effects of marijuana on the body. Moral of the story is, try not use drugs or certain bad behaviors to cover up parts of your life that you don’t have control over or don’t want to deal with. Talk to a therapist and/or a medical provider to see what can be done for you before participating in drugs and bad behavior.
Health and Wellness 