<?xml version="1.0" encoding="UTF-8"?> <articles> <article> <ID>29299</ID> <title>TopDoctor Magazine: A Year in Review</title> <publishDate>2023-12-07 21:07:59</publishDate> <description>&lt;div class="et_pb_section et_pb_section_1 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_1"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_1 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;div class="et_pb_module et_pb_text et_pb_text_1 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;p&gt;&lt;span style="font-weight: 400;"&gt;TopDoctor Magazine has had the privilege of featuring a multitude of distinguished professionals in the health and wellness space in 2023. The TopDoctor Magazine team wanted to recognize and thank our featured medical experts and guest authors for contributing to a successful year by bringing the health and wellness community relevant information about medical and lifestyle news covering everything from cardiology to fitness to regenerative health and beyond. This article is a tribute to all the hard work and incredible people we’ve connected with along the way. Below, you can find excerpts from each of the issues we released from January to November of this year that highlight our cover features, contributing authors and some of our favorite articles from 2023. We hope you enjoy this review and look forward to bringing more excellent content in the years to come.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29594 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/11/yearinreview1-1024x536.png" alt="" width="1024" height="536" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;What Does the Organic Label Mean?&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;a href="https://topdoctormagazine.com/issues/what-does-the-organic-label-mean/"&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;January 2023 | Issue 162&lt;/span&gt;&lt;/i&gt;&lt;/a&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Decision paralysis often strikes when we are confronted with long lists of nutrition facts and declarations, like organic labeling, on the packaging. An increasing number of products on the shelves carry the organic label, so what does this mean for us as consumers? &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;A Heart for VIP Service&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;a href="https://topdoctormagazine.com/issues/a-heart-for-vip-service-an-interview-with-dr-francisco-cabal/"&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;January 2023 | Special Issue - Dr. Francisco Cabal&lt;/span&gt;&lt;/i&gt;&lt;/a&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;“My dream is to deliver the best care to the international community in the areas covered by our project,” Dr. Francisco Cabal said.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Dr. Francisco Cabal, MD, believes in a team-based concierge medical services model in which all parties involved coordinate their roles to get the best results.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;How PRP Healing Changed One Man’s Life and Now Will Change Many: William Heskett and His Non-Profit&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;a href="https://topdoctormagazine.com/issues/how-prp-healing-changed-one-mans-life-and-now-will-change-many-william-heskett-and-his-non-profit/"&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;February 2023 | Issue 163&lt;/span&gt;&lt;/i&gt;&lt;/a&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Heskett is the President and founder of the 501(c)(3) nonprofit Pivotal Reach and Paramount Foundation. The charity focuses on public citizens who qualify physically and financially as an option to receive PRP or regenerative medicine, including stem cells, that can be helpful in treating the musculoskeletal system, such as bone and or soft tissue injuries.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29595 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/11/yearinreview2-1024x536.png" alt="" width="1024" height="536" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;strong&gt;Longevity and Quality of Life Through Regenerative Health: An Interview with Dr. Desirée Cox&lt;/strong&gt;&lt;/p&gt; &lt;p&gt;&lt;a href="https://topdoctormagazine.com/issues/longevity-and-quality-of-life-through-regenerative-health-an-interview-with-dr-desiree-cox/"&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;March 2023 | Issue 164&lt;/span&gt;&lt;/i&gt;&lt;/a&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Dr. Desirée Cox, MD, MPhil, Ph.D., is a medical doctor, visual artist, and CEO of the US Regenerative Medicine R&amp;amp;D Biotech company BioPep.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;“Even back then, I knew my intuition that the medicine I was being trained to practice was primitive was just a hint at something deeper, something I was reaching for but could not quite see.”&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;Morinaga – Recent Trend In Functional Food Science&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;a href="https://topdoctormagazine.com/issues/morinaga-recent-trend-in-functional-food-science/"&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;March 2023 | Issue 164&lt;/span&gt;&lt;/i&gt;&lt;/a&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Functional food science indicates that foods and their components can significantly benefit the functions of the body. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;The latest trend in functional food science is Morinaga Milk. It is a dairy product company with a long history of researching and benefiting from the nutritional properties of functional ingredients.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;Food Additives Banned in Europe but Not America&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;a href="https://topdoctormagazine.com/issues/food-additives-banned-in-europe-but-not-america/"&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;April 2023 | Issue 165&lt;/span&gt;&lt;/i&gt;&lt;/a&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;In August 2022, the European Commission banned titanium dioxide, a food additive. This preservative remains legal and unbanned in the U.S. With countries that many assume are similar in many aspects, what would prompt Europe to ban titanium dioxide and the U.S. to not? &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29596 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/11/yearinreview3-1024x536.png" alt="" width="1024" height="536" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;Removing Mental Blocks to Break Through Barriers: An Interview with David Nurse, Mental Skills Specialist&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;a href="https://topdoctormagazine.com/issues/removing-mental-blocks-to-break-through-barriers-an-interview-with-david-nurse-mental-skills-specialist/"&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;April 2023 | Special Issue - David Nurse&lt;/span&gt;&lt;/i&gt;&lt;/a&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;David Nurse, a mental skills specialist, works with and coaches high-profile actors, athletes, CEOs and celebrities to take their mental skills to the next level and dig deeper into mindset development. By focusing on removing barriers, Nurse helps clients reach their full potential in their careers and personal lives. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;How Chinese Medicine May Be the Solution to Your Chronic Issues: An Interview with Dr. Laura Capina&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;a href="https://topdoctormagazine.com/issues/how-chinese-medicine-may-be-the-solution-to-your-chronic-issues-an-interview-with-dr-laura-capina/"&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;May 2023 | Issue 166&lt;/span&gt;&lt;/i&gt;&lt;/a&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Growing up in Lavia, Dr. Laura Capina did not see the magnitude of allergies, asthma, or obesity that she saw when she came to the U.S. at the age of 20. Instead, she had grown up in a world where natural remedies and medicinal herbs were used to treat illness. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;strong&gt;Seeing Medicine as More Than Just Physical Treatment: An Interview with Dr. Ramy Mitwalli, M.D.&lt;/strong&gt;&lt;/p&gt; &lt;p&gt;&lt;a href="https://topdoctormagazine.com/issues/seeing-medicine-as-more-than-just-physical-treatment-an-interview-with-dr-ramy-mitwalli-m-d/"&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;May 2023 | Issue 166&lt;/span&gt;&lt;/i&gt;&lt;/a&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;The medical field encompasses so much more than just physical well-being. Dr. Mitwalli feels that the focus in the medical field should be on the mind, body, and spirit, not just another pathology of a physical body. Regardless of the condition, every patient must be seen as a single, interconnected mind-body-spirit — that is, a patient. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29597 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/11/yearinreview4-1024x536.png" alt="" width="1024" height="536" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;A Different Approach to Psychiatric Care: An Interview with Dr. Hyla Cass&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;a href="https://topdoctormagazine.com/issues/a-different-approach-to-psychiatric-care-an-interview-with-dr-hyla-cass/"&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;June 2023 | Issue 167&lt;/span&gt;&lt;/i&gt;&lt;/a&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;An Integrative Psychiatrist for over 30 years, Dr. Cass described how the practice of medicine was woven into the fabric of her life from an early age. She has continued to evaluate individuals biochemically and physiologically to find the root cause of their problems. And the good news is most issues uncovered within her patients can be corrected naturally.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;The New Medicine: An Interview with Curtis Martin D.C.&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;a href="https://topdoctormagazine.com/research/news/the-new-medicine-an-interview-with-curtis-martin-d-c/"&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;July 2023 | Issue 168&lt;/span&gt;&lt;/i&gt;&lt;/a&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;“I was a chiropractor right out of school and ready to make a difference. In my heart, helping people like my dad to avoid needless suffering and live strong has always been my passion, mission, and drive.”&lt;/span&gt;&lt;/p&gt; &lt;h1&gt; &lt;/h1&gt; &lt;p&gt;&lt;b&gt;How Psychedelics Have Changed Holistic Medicine: An Interview with Bianca Abbott&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;a href="https://topdoctormagazine.com/issues/how-psychedelics-have-changed-holistic-medicine-an-interview-with-bianca-abbott/"&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;July 2023 | Issue 168&lt;/span&gt;&lt;/i&gt;&lt;/a&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;When working with plant medicine, like psilocybin and ayahuasca, detoxing the gut is vital to having a powerful experience. Abbott’s LunaFast program is beneficial for this process as it guides clients through an alkaline elimination diet through five fasting phases to cleanse and detox the gut, which is considered the first brain. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29598 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/11/yearinreview5-1024x536.png" alt="" width="1024" height="536" /&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt; &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;b&gt;Revolutionizing Health and Fitness: The Power of Collaboration and Anti-Aging Medicine&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;a href="https://topdoctormagazine.com/issues/revolutionizing-health-and-fitness-the-power-of-collaboration-and-anti-aging-medicine/"&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;August 2023 | Issue 169&lt;/span&gt;&lt;/i&gt;&lt;/a&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;“Collaboration and strategic partnerships are the keys to unlocking the true potential of the health and fitness industry. Together, we can achieve optimal health and performance with remarkable transformations.” &lt;/span&gt;&lt;/p&gt; &lt;h1&gt; &lt;/h1&gt; &lt;p&gt;&lt;b&gt;From College Athlete to Acclaimed Strength Coach: The Inspiring Journey of Ashleigh Quint&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;a href="https://topdoctormagazine.com/issues/from-college-athlete-to-acclaimed-strength-coach-the-inspiring-journey-of-ashleigh-quint/"&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;August 2023 | Issue 169&lt;/span&gt;&lt;/i&gt;&lt;/a&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Ashleigh Quint’s transformative journey from a college athlete to a renowned strength coach has been an inspiring one in the world of sports performance and fitness.&lt;/span&gt;&lt;span style="font-weight: 400;"&gt; &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;Revitalize Your Body, Boost Your Confidence, and Ignite Your Sex Life with These Expert Tips&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;August 2023 | Issue 169&lt;/span&gt;&lt;/i&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Men, if you’re ready to feel great, have a stellar sex life, look great naked, and have unshakable confidence, then this is for you. You have the ability to make your future even better than your past through good nutrition, sleep, exercise, and sexual health.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29599 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/11/yearinreview6-1024x536.png" alt="" width="1024" height="536" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;LIVE YOUR BEST LIFE YET!&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;August 2023 | Issue 169&lt;/span&gt;&lt;/i&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Your body is fully equipped with all that you need to be strong, energetic, happy, and fulfilled. But you have to do the work. No one is coming to make you do it.  &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;Nobel-Prize Inspired Innovation: Centropix Pioneers A New Era In Wellness Technology&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;September 2023 | Issue 169&lt;/span&gt;&lt;/i&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Alternative wellness usually conjures thoughts of essential oils, homeopathic remedies, acupuncture needles and yoga. But now, holistic care is rising to a level of Nobel-prize-winning science, incorporating physics, chemistry, and &lt;/span&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;electromagnetic technology&lt;/span&gt;&lt;/i&gt;&lt;span style="font-weight: 400;"&gt; — finally addressing the root cause of biological imbalance.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;Protein Needs as We Age | Jackie Kaminski MS, RDN&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;September 2023 | Issue 169&lt;/span&gt;&lt;/i&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;By now, the health and fitness industry has shed an abundance of light on the importance of protein in your diet. But… do your protein needs change as you age?&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29600 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/11/yearinreview7-1024x536.png" alt="" width="1024" height="536" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;From Private Chef to Health Crusader: Chef Tzarina’s Journey of Transformation Through Food&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;October 2023 | Issue 170&lt;/span&gt;&lt;/i&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;In the world of haute cuisine and culinary artistry, there are chefs who not only tantalize our taste buds but also transform lives through the power of food. Chef Tzarina, the culinary virtuoso gracing the cover of TopDoctor Magazine, is one such remarkable figure.&lt;/span&gt;&lt;/p&gt; &lt;h1&gt; &lt;/h1&gt; &lt;p&gt;&lt;b&gt;OneSkin: The Most Innovative Way to Treat Your Skin&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;October 2023 | Issue 170&lt;/span&gt;&lt;/i&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;“There are so many potential applications in using stem cell biology science to help people and avoid diseases that affect the health and quality of life for individuals,” Carolina Oliveira, co-founder and CEO of OneSkin, said. &lt;/span&gt;&lt;/p&gt; &lt;h1&gt; &lt;/h1&gt; &lt;p&gt;&lt;strong&gt;Mastering Your Diet: The Key to Health and Performance&lt;/strong&gt;&lt;/p&gt; &lt;p&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;October 2023 | Issue 170&lt;/span&gt;&lt;/i&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Good nutrition is an important aspect of leading a healthy lifestyle. Your diet, combined with physical activity, can help you reach and maintain a healthy weight, reduce your risk of chronic diseases and promote your overall health.&lt;/span&gt;&lt;/p&gt; &lt;h1&gt; &lt;/h1&gt; &lt;h1&gt;&lt;img class="wp-image-29601 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/11/yearinreview8-1024x536.png" alt="" width="1024" height="536" /&gt;&lt;/h1&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;Products, Services and Legacies: An Interview With Jeffrey Luckey&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;October 2023 | Issue 170&lt;/span&gt;&lt;/i&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;“We want to help doctors expand their practices, grow their businesses, make themselves known through &lt;/span&gt;&lt;a href="https://topdoctormagazine.com/"&gt;&lt;span style="font-weight: 400;"&gt;TopDoctor Magazine&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;, and build relationships with them,” said Jeffrey Luckey, TopDoc’s Chief Revenue Officer.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;Breathwork is Medicine&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;November 2023 | Issue 171&lt;/span&gt;&lt;/i&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Life begins and ends with an inhale and an exhale. I often begin my Activation Breathwork journeys with a verbal walk-in as I talk about the first breath starting our Earth Heart.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;80-year-old Stan Cottrell's HOME RUN FOR VETERANS!&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;November 2023 | Issue 171&lt;/span&gt;&lt;/i&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;At the age of 80, Stan Cottrell is not just running; he's on a mission to change the world, one stride at a time. His incredible journey is a testament to the human spirit's boundless potential for greatness.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29602 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/11/yearinreview9-1024x536.png" alt="" width="1024" height="536" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;strong&gt;Cultivating a Room of Excellence: Chris Himel’s IV Biz Bash Event and the Future of Medicine&lt;/strong&gt;&lt;/p&gt; &lt;p&gt;October 2020 | Special Issue - IV BizBash&lt;/p&gt; &lt;p&gt;“Our true mission is that we want to impact 1 million alternative medicine practitioners and holistic medicine business owners so they can go out and affect a thousand people. And with that, we can impact the health and the life of a billion people,” - Chris Himel&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;A Lifelong Journey in Cardiology: Dr. Monzur Morshed's Journey and the Future of Heart Care&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;November 2023 | Issue 171&lt;/span&gt;&lt;/i&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;"The best preventative care comes from our lifestyle. Focus on reevaluating stress, sleeping well, and healthy oils and fats along with proper use of BMI," Dr. Morshed said. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Preventative care starts now.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/12/yearinreviewcover1.png</images> <url>https://topdoctormagazine.com/research/news/topdoctor-magazine-a-year-in-review/</url> </article> <article> <ID>29435</ID> <title>Gifts for Well-Being: A Health and Wellness Gift Guide</title> <publishDate>2023-12-07 16:44:05</publishDate> <description>&lt;div class="et_pb_section et_pb_section_2 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_2"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_2 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;div class="et_pb_module et_pb_text et_pb_text_2 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;p&gt;&lt;span style="font-weight: 400;"&gt;Welcome to our Christmas gift guide, specially curated by our editorial team. As we approach the holiday season, what better way to show your love and care for your friends and family than by giving the gift of well-being? From promoting restful sleep to enhancing oral hygiene and supporting a healthy lifestyle, we've curated a diverse selection of gift ideas for a happier and healthier you. Whether you're looking for a thoughtful skincare basket, eco-friendly glass containers, or even a membership to an ingredient-savvy app, our guide has something for everyone. So, this Christmas season, let's prioritize health and wellness and share the gift of self-care and vitality with ourselves and our loved ones.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29571 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/12/hatchgiftguide-1024x1024.png" alt="" width="1024" height="1024" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;Hatch: Restore 2&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;$199&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;A full night's rest is essential for muscle recovery and can even help digestion. The Hatch: Restore 2 is a great gift for anyone needing more restful sleep or would like to wake up peacefully rather than to a blaring alarm every morning. Add it to your Christmas list this year, or get one for someone you know is needing a better night’s sleep. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;hatch.co&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29564 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/12/castoroilgiftguide-1024x1024.png" alt="" width="1024" height="1024" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;Queen of Thrones Castor Oil Pack Kit &lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;$85.94&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Castor oil packs are an easy gift for anyone in your life who likes taking a more natural approach to health and wellness. Using castor oil packs can be beneficial for improving circulation, reducing inflammation and relieving pain in specific areas of the body, making them a popular natural remedy.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;aliveandwell.health&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29574 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/12/skincarebasketgiftguide-1024x1024.png" alt="" width="1024" height="1024" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;Skincare Basket&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;A skincare basket can be a thoughtful gift for someone who has an extensive skincare routine or can be nice to give someone trying to figure out what their skincare routine looks like. Here are some ideas if you’re thinking about putting a skincare basket together for someone this Christmas: a face cleanser, their favorite moisturizer, a gua sha tool, face masks, a facial steamer, a gift card to get facial or reusable eye patches. This kind of gift is very customizable to any individual and budget.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="aligncenter wp-image-29569 size-large" src="https://topdoctormagazine.com/wp-content/uploads/2023/12/glasscontainersgiftguide-1024x1024.png" alt="" width="1024" height="1024" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;20-Piece Round Glass Containers with Bamboo Lids Set&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;$59.95&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Glass storage containers are a wonderful gift for the person in your life who is trying to avoid using plastic for any number of reasons, and will be a welcomed gift this Christmas. Glassware is a reusable and sustainable way to store food and takes away the worry of the harm of microplastics.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Crateandbarrel.com&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29572 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/12/medspagiftguide-1024x1024.png" alt="" width="1024" height="1024" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;Gift Card to Medspa&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Who doesn’t love a trip to the spa? A gift card to a health spa could be the perfect gift to give someone close to you this Christmas. Many health and wellness spas offer a number of different services from hydrafacials, to cryotherapy to aesthetics. If you want to treat someone else or yourself this holiday season, a trip to your local medspa could be a great option!&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29565 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/12/coconutoiltgiftguide-1024x1024.png" alt="" width="1024" height="1024" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;Unrefined Coconut Oil&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;$7.97&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;If you know someone who is serious about their oral health, unrefined coconut oil is an easy gift for them. Some believe oil pulling can help reduce harmful bacteria, prevent bad breath and promote healthier gums and teeth. While it doesn’t replace regular oral hygiene like brushing and flossing, it can be used as a fantastic addition to their oral hygiene routine.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;publix.com&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29575 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/12/waterpickgiftguide-1024x1024.png" alt="" width="1024" height="1024" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;Rechargeable Cordless Water Flosser&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;$70&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Speaking of oral health, a water flosser could be a great addition to your (or anyone you're giving gifts to this Christmas) oral hygiene regimen. Add this to your Christmas wishlist, or get it for anyone who’s been wanting to step up their oral health routine.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;getquip.com&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29566 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/12/donategiftguide-1024x1024.png" alt="" width="1024" height="1024" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;Charity Donation to a Health and Wellness Initiative&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;A charity donation is the perfect gift for the person who loves to give. If one of your friends or family members has a charity they enjoy supporting, donate in their name this year. It’s a thoughtful way to show you are attentive to their interests and give back to support the health and well-being of others in the community.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29573 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/12/potsgiftguide-1024x1024.png" alt="" width="1024" height="1024" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;LIMA CERAMIC NONSTICK 12-PIECE COOKWARE SET&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;$214.99&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;An all-natural cookware set is a must for anyone who’s tired of every product in their house being harmful to their bodies. If you’ve been wanting to make the switch to non-toxic cookware, put this set on your wishlist this year or check it out for a friend or family member. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;greenpan.us&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29576 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/12/yukagiftguide-1024x1024.png" alt="" width="1024" height="1024" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;YUKA Membership&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;$13.99/year&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;This app is a brilliant way to see what ingredients are in the food, cleaning, and skin care products you’re using and get suggestions for more natural or healthier options. The membership allows you to search for any product without having to scan its barcode code, and it is a great last-minute gift if you waited a little too late to buy gifts this season!&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;yuka.io/en/&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29568 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/12/gardengiftguide-1024x1024.png" alt="" width="1024" height="1024" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;Véritable® SMART Garden System&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;$249&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Sometimes, it can be difficult to find the space for a garden, but as personal gardens have been making a comeback in recent years, a compact garden system could be an excellent gift for someone who has been wanting to start their own. This is an easy way to get started and allows them to grow fresh food for any delicious dishes they want to make throughout the year.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;williams-sonoma.com&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29570 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/12/gympassgiftguide-1024x1024.png" alt="" width="1024" height="1024" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;Gym Membership or Class Pass&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Get moving in the new year! The gift of a gym membership or class pass is a practical gift for anyone in your life who loves being active. If someone you know frequents the gym or loves taking classes, this is a great way to show them your support for their lifestyle and hobbies. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29567 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/12/farmbasketgiftguide-1024x1024.png" alt="" width="1024" height="1024" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;Local Produce Box&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;A local produce box can be an easy gift to support not only your friend or family member’s healthy lifestyle but also local farmers this Christmas. Most towns have produce box programs you can easily join, and you could always pair it with a locally made apron or cooking utensils for anyone who loves to cook or even add it to your Christmas wishlist!&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;Follow us on Instagram to be the first to know about new issue releases and articles!&lt;/p&gt;&lt;/div&gt; &lt;/div&gt;&lt;div class="et_pb_module et_pb_code et_pb_code_0"&gt; &lt;div class="et_pb_code_inner"&gt;&lt;blockquote class="instagram-media" data-instgrm-captioned data-instgrm-permalink="https://www.instagram.com/p/C0htyi8v9nM/?utm_source=ig_embed&amp;utm_campaign=loading" data-instgrm-version="14" style=" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:540px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);"&gt;&lt;div style="padding:16px;"&gt; &lt;a href="https://www.instagram.com/p/C0htyi8v9nM/?utm_source=ig_embed&amp;utm_campaign=loading" style=" background:#FFFFFF; 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&lt;div style=" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)"&gt;&lt;/div&gt;&lt;/div&gt;&lt;div style="margin-left: auto;"&gt; &lt;div style=" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);"&gt;&lt;/div&gt; &lt;div style=" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);"&gt;&lt;/div&gt; &lt;div style=" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);"&gt;&lt;/div&gt;&lt;/div&gt;&lt;/div&gt; &lt;div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;"&gt; &lt;div style=" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;"&gt;&lt;/div&gt; &lt;div style=" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;"&gt;&lt;/div&gt;&lt;/div&gt;&lt;/a&gt;&lt;p style=" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;"&gt;&lt;a href="https://www.instagram.com/p/C0htyi8v9nM/?utm_source=ig_embed&amp;utm_campaign=loading" style=" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;" target="_blank" rel="noopener"&gt;A post shared by TopDoctor Magazine (@topdoctormagazine)&lt;/a&gt;&lt;/div&gt;&lt;/blockquote&gt; &lt;script async src="//www.instagram.com/embed.js"&gt;&lt;/script&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/12/giftguidecover.png</images> <url>https://topdoctormagazine.com/wellness/lifestyle/gifts-for-well-being-a-health-and-wellness-gift-guide/</url> </article> <article> <ID>29545</ID> <title>The Benefits of Zinc Before and During Cold and Flu Season</title> <publishDate>2023-12-04 22:22:47</publishDate> <description>&lt;div class="et_pb_section et_pb_section_3 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_3"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_3 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;div class="et_pb_module et_pb_text et_pb_text_3 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;p&gt;&lt;b&gt;Introduction&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;As we see flu season on the horizon, the importance of maintaining a healthy immune system becomes increasingly apparent. Among the various minerals and nutrients essential for immune health, zinc stands out as a crucial element that can bolster our body's defenses against seasonal illnesses like the flu! Its role in supporting immune function has been well-documented, making it a valuable addition to our health regimen both before and during flu season.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;Zinc as a Preventative Measure&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Before the onset of flu season, providing your body with zinc can be an effective preventive measure. This essential mineral plays a pivotal role in numerous bodily functions, including immune response, cell division and wound healing. It acts as a catalyst for over 300 enzymes, contributing to the proper functioning of many &lt;/span&gt;&lt;a href="https://www.nccih.nih.gov/health/tips/tips-natural-products-for-the-flu-and-colds-what-does-the-science-say#:~:text=There%20is%20currently%20no%20strong,effects%20and%20interact%20with%20medicines."&gt;&lt;span style="font-weight: 400;"&gt;biochemical&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt; processes in the body.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Zinc is particularly renowned for its ability to enhance the activity of immune cells. It helps regulate the production and function of various immune cells, such as neutrophils and natural killer cells, which are essential for combating infections. Additionally, zinc assists in the production of antibodies, which are crucial for the body's defense mechanism against pathogens like influenza viruses.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Studies have indicated that maintaining adequate zinc levels can reduce the severity and duration of the common cold, which shares symptoms with influenza. While not a direct cure for the flu, incorporating zinc into your diet or as a supplement before flu season may provide an added layer of defense against viral infections.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29550 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/12/zinccoldandflu-819x1024.png" alt="" width="819" height="1024" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;Alleviating Cold and Flu Symptoms&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;During flu season, the benefits of zinc become even more pronounced. As the virus spreads more readily, reinforcing your immune system becomes crucial in warding off illness. Zinc supplementation during this period can help shorten the duration of flu symptoms and potentially reduce the likelihood of developing severe complications.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Research suggests that zinc cough drops or syrup taken within 24 hours of the onset of flu symptoms may decrease the duration of the illness by interfering with the virus's ability to multiply and spread in the body. It's important to note that the effectiveness of zinc supplementation may vary depending on the formulation, dosage and individual factors, so consulting a healthcare professional should be a first step.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Zinc's anti-inflammatory properties can assist in alleviating symptoms commonly associated with the flu, such as sore throat and cough. By reducing inflammation and supporting the body's immune response, zinc can contribute to a speedier recovery from flu-related discomfort.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29552 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/12/Zinc2-1024x536.png" alt="" width="1024" height="536" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;Dietary and Supplemental Sources of Zinc&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;You might be asking a necessary question: What is a good source of zinc? There are various ways you can have a higher intake of this mineral during this year’s cold and flu season. One of the easiest ways to get zinc is through seafood like oysters and crab or through red meat. These have the highest presence of zinc out of all the foods you could eat for a natural source of zinc. If you are not partial to seafood or are trying to avoid red meat, there are other foods that have a great source of zinc! Brown rice, legumes such as kidney beans, blueberries and even cheddar cheese are fantastic natural sources where zinc can be found. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;If you feel you are not getting enough zinc through your diet, there are also supplements you can take. This can be an easy way to ensure you are getting enough of this cold-fighting supplement during cold and flu season to help your immune system ward off any cold-related symptoms.  &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;Striking a Balance&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;However, it's crucial to strike a balance with zinc intake, as excessive amounts can have adverse effects on health. Overconsumption of zinc may lead to gastrointestinal disturbances and interfere with the absorption of other essential minerals like copper and iron. Therefore, moderation and adherence to recommended daily allowances are essential. Consult with a healthcare professional before incorporating zinc into your daily routine. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;Conclusion&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Incorporating zinc into your health regimen before and during flu season can offer significant benefits for immune health. Whether through dietary sources like nuts, seeds, legumes and whole grains or as a supplement, maintaining optimal zinc levels can bolster the body's defenses against seasonal illnesses like the flu. As always, it's best to seek guidance from a healthcare professional to determine the appropriate dosage and form of zinc supplementation tailored to your individual needs.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Sources&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;a href="https://www.nccih.nih.gov/health/tips/tips-natural-products-for-the-flu-and-colds-what-does-the-science-say#:~:text=There%20is%20currently%20no%20strong,effects%20and%20interact%20with%20medicines"&gt;&lt;span style="font-weight: 400;"&gt;https://www.nccih.nih.gov/health/tips/tips-natural-products-for-the-flu-and-colds-what-does-the-science-say#:~:text=There%20is%20currently%20no%20strong,effects%20and%20interact%20with%20medicines&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;a href="https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/#:~:text=The%20richest%20food%20sources%20of,also%20contain%20zinc%20%5B3%5D."&gt;&lt;span style="font-weight: 400;"&gt;https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/#:~:text=The%20richest%20food%20sources%20of,also%20contain%20zinc%20%5B3%5D.&lt;/span&gt;&lt;/a&gt;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/12/Zinc.png</images> <url>https://topdoctormagazine.com/medicine/holistic-medicine/the-benefits-of-zinc-before-and-during-cold-and-flu-season/</url> </article> <article> <ID>29527</ID> <title>Embarking on the Path to Longevity and Vitality: Bio-Optimized Living</title> <publishDate>2023-12-04 18:48:10</publishDate> <description>&lt;div class="et_pb_section et_pb_section_4 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_4"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_4 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;div class="et_pb_module et_pb_text et_pb_text_4 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;p&gt;&lt;span style="font-weight: 400;"&gt;Every great journey commences with a single, deliberate step—the decision to begin. Biohacking is the art of optimizing human performance and well-being through strategic interventions. It is a multifaceted approach to enhancing longevity and vitality. As an expert in the field, I live this Bio-Op Life successfully and advocate for a comprehensive strategy that includes not only individual practices but also the cultivation of a supportive community. Below are top biohacking tips, each integral to the quest for a longer, healthier life, and the added dimension of community as a vital component of this journey.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;b&gt;Mindfulness for Self Mastery&lt;/b&gt;&lt;span style="font-weight: 400;"&gt;:&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Everything starts in the mind. Mindfulness and stress reduction are vital practices in the biohacking toolkit, as they help mitigate the detrimental effects of chronic stress on the body, enhance mental clarity, and promote a balanced emotional state, all of which are foundational for long-term health and vitality.&lt;/span&gt;&lt;/p&gt; &lt;ul&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Dedicate time to mindfulness or meditation, reducing stress's impact on aging.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Utilize breathing techniques to activate the parasympathetic nervous system.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Cultivate positivity through gratitude practices.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Use visualization and affirmations to maintain focus on your health objectives.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Stimulate your mind with brain training, new skills and complex tasks.&lt;/span&gt;&lt;/li&gt; &lt;/ul&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29533 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/12/yelibio2-819x1024.png" alt="" width="819" height="1024" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;Understanding your Personalized Metrics&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;In the pursuit of longevity, biohacking isn't merely about adopting a set of best practices; it's about understanding and tracking the unique biological markers that define our individual health. By comparing our biomarkers to those of the healthiest individuals, we achieve a marker of peak performance. Through diagnostic testing, you can have a personalized plan to reach your Optimized Performance Levels.&lt;/span&gt;&lt;/p&gt; &lt;ul&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Blood Panels&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;DNA Testing&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Food Inflammation Testing&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Gut Microbiome Analysis&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Hormone Testing&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Heart Rate Variability (HRV) and Sleep Tracking&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Telomere Testing&lt;/span&gt;&lt;/li&gt; &lt;/ul&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt; &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;b&gt;The Art of Rest and Recovery:&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt; Rest and recovery are not just intermissions in our bustling lives; they are essential chapters in the story of our health. Taking cues from the regimens of top athletes, incorporating a rest protocol that transforms downtime into a strategic component of health optimization is essential.&lt;/span&gt;&lt;/p&gt; &lt;ul&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Aim for 7-9 hours of restorative sleep per night.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Consistency is key; maintain a regular sleep schedule to regulate your circadian rhythm.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Create a sanctuary for sleep: ensure your bedroom is dark, cool and quiet.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Reduce blue light exposure in the evening to signal to your body that it's time to wind down.&lt;/span&gt;&lt;/li&gt; &lt;/ul&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29535 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/12/restandrecovery-1024x536.png" alt="" width="1024" height="536" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;Food As Fuel:&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Nutrition is the premium fuel for the intricate machinery of your mind and body, powering every function and facilitating optimal health, while the practice of fasting acts as a reset button, enhancing cellular repair and metabolic efficiency.&lt;/span&gt;&lt;/p&gt; &lt;ul&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Choose a diet abundant in whole foods, fostering cellular health and longevity.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Experiment with intermittent fasting to promote autophagy and metabolic balance.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Reduce intake of sugars and processed foods to decrease inflammation and slow aging.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Support a healthy microbiome with a fiber-rich diet and fermented foods.&lt;/span&gt;&lt;/li&gt; &lt;/ul&gt; &lt;p&gt;&lt;b&gt; &lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;b&gt;Adding the Missing Building Blocks of Life&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Supplementation has become an essential tool for filling nutritional gaps and ensuring our bodies receive the full spectrum of vitamins and minerals required for optimal health. The efficacy of supplements hinges not only on their intrinsic nutritional value but also on the integrity of their sourcing, the reputation of the manufacturing company, the transparency of user testimonials, and, critically, their bioavailability—ensuring that the body can readily absorb and utilize them to the fullest extent. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Test for nutrient and mineral deficiencies and supplement for personalized optimization.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;b&gt;Movement for Life&lt;/b&gt;&lt;span style="font-weight: 400;"&gt;:&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Regular physical activity not only plays a pivotal role in stimulating the lymphatic system, essential for immune function and bodily detoxification, but it also triggers the release of endorphins and neurotransmitters that elevate mood and contribute to mental well-being.&lt;/span&gt;&lt;/p&gt; &lt;ul&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Engage in a balanced mix of aerobic and resistance training for overall fitness.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Incorporate HIIT for enhanced metabolic health and endurance.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Practice flexibility and balance exercises to preserve mobility and prevent injuries.&lt;/span&gt;&lt;/li&gt; &lt;/ul&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29534 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/12/yelibio3-819x1024.png" alt="" width="819" height="1024" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;Using Technologies to Unlock Peak Performance&lt;/b&gt;&lt;span style="font-weight: 400;"&gt;:&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;My bio-optimized living protocols, crafted with precision, incorporate a suite of advanced modalities. Each of these modalities has been selected for its evidence-based capacity to profoundly influence health, forming the pillars of a protocol that stands at the forefront of anti-aging and restorative medicine.&lt;/span&gt;&lt;/p&gt; &lt;ul&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;b&gt;Near-Infrared Red Light:&lt;/b&gt;&lt;span style="font-weight: 400;"&gt; Penetrates deep into tissues, stimulating cellular repair and regeneration.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;b&gt;Far-Infrared:&lt;/b&gt;&lt;span style="font-weight: 400;"&gt; Enhances circulation and promotes detoxification at the cellular level.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;b&gt;Cold Therapy:&lt;/b&gt;&lt;span style="font-weight: 400;"&gt; Boosts metabolism and inflammation control, fortifying the body's resilience.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;b&gt;PEMF (Pulsed Electromagnetic Field Therapy):&lt;/b&gt;&lt;span style="font-weight: 400;"&gt; Encourages cellular recovery and balances the body's electromagnetic fields.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;b&gt;Hyperbaric Oxygen Therapy:&lt;/b&gt;&lt;span style="font-weight: 400;"&gt; Saturates cells with oxygen, vastly improving healing and function.&lt;/span&gt;&lt;/li&gt; &lt;/ul&gt; &lt;p&gt;&lt;b&gt;Environmental Optimization&lt;/b&gt;&lt;span style="font-weight: 400;"&gt;:&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Addressing environmental stressors is imperative as they can insidiously undermine our health, contributing to chronic disease and diminishing our body's innate capacity to heal and thrive.&lt;/span&gt;&lt;/p&gt; &lt;ul&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Reduce toxin exposure by choosing natural products for cleaning and personal care.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Invest in air and water purification to minimize environmental pollutants.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Practice grounding to connect with nature and reduce inflammation.&lt;/span&gt;&lt;/li&gt; &lt;/ul&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29531 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/12/Bio-optimized-Community-1024x536.png" alt="" width="1024" height="536" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;The Power of Community&lt;/b&gt;&lt;span style="font-weight: 400;"&gt;:&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;The embrace of a supportive community is a cornerstone for longevity, providing social connection, shared knowledge and the collective encouragement that are essential in nurturing and sustaining a long, vibrant life. I personally attend conferences worldwide to gain more knowledge in my field and create relationships with those elevating the regenerative medical and self-development space. I also personally have been a part of a health and wellness community through Jennifer Nicole Lee for years, and it ensured a support system connected with like-minded women all looking to live their best, fittest and healthiest lives. Seek out communities living the examples you want to live.&lt;/span&gt;&lt;/p&gt; &lt;ul&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Immerse yourself in a health-conscious community for support and shared knowledge.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Participate in group activities that encourage physical and social engagement.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Share your journey with peers to build accountability and collective wisdom.&lt;/span&gt;&lt;/li&gt; &lt;/ul&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;As you weave these biohacking strategies into the fabric of your life, remember that the journey is deeply personal. Approach each practice with curiosity and adaptability, and always consult healthcare professionals who are living these practices successfully. The path to longevity is a marathon, not a sprint, and each step forward is made richer through the support and camaraderie of a like-minded community.&lt;/span&gt;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/12/Yeli-Cover.png</images> <url>https://topdoctormagazine.com/medicine/regenerative-medicine/embarking-on-the-path-to-longevity-and-vitality-bio-optimized-living/</url> </article> <article> <ID>29511</ID> <title>Meet Dr. William J. Cole Jr.: A Board Certified Regenerative Medicine Expert Transforming Lives and Assisting in Healing Without Drugs or Surgery</title> <publishDate>2023-12-01 22:38:19</publishDate> <description>&lt;div class="et_pb_section et_pb_section_5 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_5"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_5 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;div class="et_pb_module et_pb_text et_pb_text_5 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;p&gt;&lt;em&gt;&lt;span style="font-weight: 400;"&gt;By Contributing Author William J. Cole Jr., DO, FAASCP, Regenerative Medicine Expert with RegenaMed.US® and Interventionist with OrthoMed® Pain &amp;amp; Sports Medicine&lt;/span&gt;&lt;/em&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;                                                                       &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;b&gt;Get to know Regenerative Medicine Expert Dr. William J. Cole Jr., who serves patients throughout the State of Florida and the entire US to "Have the Body Heal the Body®"   &lt;/b&gt;&lt;span style="font-weight: 400;"&gt;                                                           &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Dr. Cole is a renowned regenerative medicine expert who has dedicated his medical career to decreasing pain and increasing function without unnecessary drugs or surgeries.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;                                                                       &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;He is the president, founder, and CEO of RegenaMed.US®, OrthoMed® Pain &amp;amp; Sports Medicine, the &lt;/span&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;kNOwPAIN Institute &amp;amp; Foundation®&lt;/span&gt;&lt;/i&gt;&lt;span style="font-weight: 400;"&gt; and proud father of &lt;/span&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;Dr. Mary Jane® - Medical-Grade CBD,&lt;/span&gt;&lt;/i&gt;&lt;span style="font-weight: 400;"&gt; which has replaced up to 50% of the narcotics formerly prescribed by his two certified pain clinics in Southwest Florida.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;                                                                       &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Dr. Cole completed training at NYU Rusk Institute in 2004, just after a life-threatening motor vehicle accident deprived him of the use of his hands. As a result, he changed his career path from orthopedic surgeon to physical medicine and rehabilitation specialist. He underwent the first of seven surgeries in 2003 and concluded with a cervical decompression in 2013, resulting in a spinal cord injury that nearly made him a quadriplegic. As Dr. Cole had already changed so many lives through regenerative medicine, he then underwent extensive regenerative treatments resulting in a tremendous reduction in pain and an increase in functional abilities, in lieu of the typical four-level cervical fusion with a 10% success rate, as recommended by traditional neurosurgeons that would have ended Dr. Cole's successful career in&lt;/span&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt; regenerative, conservative and interventional pain management.&lt;/span&gt;&lt;/i&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;                                                                       &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;For nearly 20 years, he built a very successful, outpatient-based, multi-location regenerative and orthopedic medicine group serving thousands of local, regional, national and international clients with customized traditional and regenerative treatments of the highest quality care, resulting in exceptional outcomes and lives that have been positively changed.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;                                                                       &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;Dual board certified in regenerative medicine and interventional PM&amp;amp;R,&lt;/span&gt;&lt;/i&gt;&lt;span style="font-weight: 400;"&gt; Dr. Cole is a Diplomate of the American Board of Physical Medicine and Rehabilitation (ABPMR). He is &lt;/span&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;one of five in the world&lt;/span&gt;&lt;/i&gt;&lt;span style="font-weight: 400;"&gt; with this rare &lt;/span&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;double-board certification&lt;/span&gt;&lt;/i&gt;&lt;span style="font-weight: 400;"&gt;.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;                                                                       &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;While working with some of the most prominent orthopedic surgeons in the United States, Dr. Cole has devoted his career to mastering and perfecting &lt;/span&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;minimally invasive interventional procedures&lt;/span&gt;&lt;/i&gt;&lt;span style="font-weight: 400;"&gt; to maximize benefits and minimize pain while working toward a &lt;/span&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;better quality of life&lt;/span&gt;&lt;/i&gt;&lt;span style="font-weight: 400;"&gt; for the patients.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;                                                                       &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;He specializes in &lt;/span&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;advanced regenerative therapies &lt;/span&gt;&lt;/i&gt;&lt;span style="font-weight: 400;"&gt;for all joints, muscles, tendons, spine and nerves with Ultra PRP and "SMART" Cell Nano Particle Treatments via fluoroscopic and ultrasound-guided interventions, with over 60,000 total procedures performed throughout his 20-year career. He has also achieved major medical innovations such as &lt;/span&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;The Sciatica Solution&lt;/span&gt;&lt;/i&gt;&lt;span style="font-weight: 400;"&gt; via the &lt;/span&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;kNOw PAIN®&lt;/span&gt;&lt;/i&gt;&lt;span style="font-weight: 400;"&gt; approach to diagnose and treat over 10,000 patients with difficult and elusive disorders with outstanding results and very happy patients.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;                                                                       &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Dr. Cole has pioneered multiple adjunct therapies that are safe and effective non-surgical alternatives to surgery or narcotics, such as &lt;/span&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;Dr. Mary Jane&lt;/span&gt;&lt;/i&gt;&lt;span style="font-weight: 400;"&gt;, a &lt;/span&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;medical-grade CBD&lt;/span&gt;&lt;/i&gt;&lt;span style="font-weight: 400;"&gt; that has the potential to reduce not only muscle and joint pain but also nerve pain, spasms, anxiety, insomnia and other disorders as it resets the body into our tranquil “rest and digest” sense of well-being, but without the unwanted effects of THC products. He even developed a &lt;/span&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;100% natural 16-component IV essential vitamin and mineral therapy&lt;/span&gt;&lt;/i&gt;&lt;span style="font-weight: 400;"&gt; that he generated from 66 &lt;/span&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;National Institute of Health &lt;/span&gt;&lt;/i&gt;&lt;span style="font-weight: 400;"&gt;Coronavirus Studies to hyperboost immunity, turbocharge antioxidants, assist in preventing respiratory disorders and stop viruses from replicating, and is a wonderful adjunct treatment to help prevent vulnerable patients from getting sick.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;                                                                       &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;For the last 16 years, Dr. Cole has served as an&lt;/span&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt; assistant clinical professor&lt;/span&gt;&lt;/i&gt;&lt;span style="font-weight: 400;"&gt; at LECOM in Bradenton, teaching all aspects of conservative and interventional pain management, in addition to regenerative medicine, to build strong community and medical ties to future physicians, as he believes in giving back to the medical and local community.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;                                                                       &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Among his professional affiliations, Dr. Cole is &lt;/span&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;Director of Orthopedic Medicine&lt;/span&gt;&lt;/i&gt;&lt;span style="font-weight: 400;"&gt; for the American Association of Stem Cell Physicians and an esteemed member of the American Osteopathic Association of Physical Medicine and Rehabilitation, American Academy of Pain Medicine, the American Academy of Physical Medicine and Rehabilitation, the American Society of Interventional Pain Physicians, the Florida Medical Association, the Florida Osteopathic Medical Association, the Florida Society of Interventional Pain Physicians, the North American Spine Society and the Sarasota County Medical Society, and will be the &lt;/span&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;founder&lt;/span&gt;&lt;/i&gt;&lt;span style="font-weight: 400;"&gt; of the AARP (American Association of Regenerative Physicians).&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29517 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/12/dr.cole2_-819x1024.png" alt="" width="819" height="1024" /&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;                                                                       &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Having come to the realization that &lt;/span&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;patients deserve a better quality of life, &lt;/span&gt;&lt;/i&gt;&lt;span style="font-weight: 400;"&gt;Dr. Cole's motto is to &lt;/span&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;"FIND IT, and FIX IT"&lt;/span&gt;&lt;/i&gt;&lt;span style="font-weight: 400;"&gt; to get patients &lt;/span&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;back to their lives faster, fitter and more functional&lt;/span&gt;&lt;/i&gt;&lt;span style="font-weight: 400;"&gt; than our failed traditional medicine, for the exceptional health of all patients today, tomorrow and in the future. And as Dr. Cole always says: “The future of medicine is to have the body heal the body… naturally, and I LOVE WHAT I DO!"&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;                                                                       &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;While PM&amp;amp;R aims to treat those with physical impairments or disabilities, such as disorders of the brain, spinal cord, spine, nerves, bones, joints, ligaments, muscles and tendons, Dr. Cole’s&lt;/span&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt; advanced regenerative treatments&lt;/span&gt;&lt;/i&gt;&lt;span style="font-weight: 400;"&gt; utilize &lt;/span&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;Cutting-Edge Nano-Technology&lt;/span&gt;&lt;/i&gt;&lt;span style="font-weight: 400;"&gt; to stimulate your body to rapidly&lt;/span&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt; rebuild, restore, repair, renew, rejuvenate, replenish and revitalize&lt;/span&gt;&lt;/i&gt;&lt;span style="font-weight: 400;"&gt; those same tissues of the body to enhance and restore the natural functional ability and quality of life, but without pain.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;                                                                       &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Happily married for 23 years (and counting), Dr. Cole and his lovely wife, Dr. Liliana Cole, are bilingual in English and Spanish and raise their two children by example by serving our Florida community through the &lt;/span&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;kNOwPAIN Institute &amp;amp; Foundation®&lt;/span&gt;&lt;/i&gt;&lt;span style="font-weight: 400;"&gt; by assisting patients in the diagnosis and treatment of severe or chronic illnesses for those who deserve but can't afford quality healthcare.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;                                                                       &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;b&gt;Learn More about Dr. William J. Cole Jr. through his findatopdoc profile:&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;                                                                       &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;https://www.findatopdoc.com/doctor/149407-William-Cole-physiatrist-physical-medicine-Saraso ta-FL-34232 or through OrthoMed Pain &amp;amp; Sports Medicine, https://www.knowpain.com/provider/william-j-cole-jr-do, and at https://www.regenamed.us/meet-dr-cole/, or “DrMaryJane.US”&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;                                                                                                           &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;b&gt;About FindaTopDoc.com&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;FindaTopDoc is a digital health information company that helps connect patients with local physicians and specialists who accept your insurance. Our goal is to help guide you on your journey toward optimal health by providing you with the know-how to make informed decisions for you and your family. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt; &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/12/Dr.-Cole-Article-cover.png</images> <url>https://topdoctormagazine.com/medicine/regenerative-medicine/meet-dr-william-j-cole-jr-a-board-certified-regenerative-medicine-expert-transforming-lives-and-assisting-in-healing-without-drugs-or-surgery/</url> </article> <article> <ID>29395</ID> <title>A4M and Regenerative Medicine: An Interview with Dr. Robert Goldman</title> <publishDate>2023-12-01 21:29:46</publishDate> <description>&lt;div class="et_pb_section et_pb_section_6 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_6"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_6 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;div class="et_pb_module et_pb_text et_pb_text_6 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;p&gt;&lt;b&gt;Introduction&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;The inspiring story of Dr. Robert Goldman helped send him on a path that has now led to hundreds of thousands of people being better educated in regenerative medicine and expanding the world of anti-aging to provide exceptional training to health professionals worldwide. In our interview with Dr. Goldman, we explore regenerative medicine and A4M’s founding, Dr. Goldman’s achievements and inspiration, training health professionals, and tips that anyone can take away for living and aging healthier.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;Regenerative Medicine and the Founding of A4M&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Regenerative medicine is becoming more and more influential and paramount in the lives of many around the world. The &lt;/span&gt;&lt;a href="https://www.a4m.com/about-a4m-mmi.html"&gt;&lt;span style="font-weight: 400;"&gt;American Academy of Anti-Aging Medicine&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;, or A4M, was founded in 1992 by Dr. Robert Goldman and Dr. Ronald Klatz and has become the global leader in medical education continuation in total body care. They provide medical education opportunities to those around the world in training of all sorts, including university-level certifications, workshops, CME events and more. A4M seeks to provide care and training beyond the traditional standard of healthcare to improve the longevity and lifespan of people worldwide. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;"We want to continue to educate the physician community as we have done for three decades," Dr. Robert Goldman said. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29409 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/11/Dr._Goldman_Cover.jpeg-791x1024.jpg" alt="" width="791" height="1024" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Dr. Goldman helped found A4M in acknowledgment that standard medical education could be better in staying up to date on the newest variables and enormous volumes of information out in the world. There are millions of journals to read and articles to educate, and being able to stay well-informed on everything would take a lot of work. The American Academy of Anti-Aging Medicine wanted to become a platform where medical societies could become educated on many topics rather than just one specialty. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;"We're very inclusive. We have many forms and specialties. In other words, we will have a plastic surgeon next to an internal medicine guy next to a cardiologist. And this way, we can take the best knowledge base from every specialty and combine that all together to help all of these specialists to enhance their knowledge in areas that they may not have been familiar with when they attended medical school," Dr. Goldman said. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;A4M had to create a field that previously did not exist, especially when it came to regenerative medicine. Traditional medicine often treats symptoms and the issue itself rather than finding the origin of the problem and treating it. The organization wanted to train medical professionals on the entirety of the body so they could treat the origin of the issue rather than just the problem. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;"Doctors would end up trying to fix one thing. Then they end up creating four other bad things for the patient, and so we were able to literally turn this whole thing around," he said. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29408 aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/11/robandfriends.jpeg.jpg" alt="" width="742" height="836" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;Where Dr. Goldman's Interests Began&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;So, what started Dr. Goldman on the path to helping co-found some of the world's most well-known anti-aging and professional health education programs?&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt; When Dr. Robert Goldman was working in gyms and health clubs in the 80s, there were no titles like 'Certified Personal Trainer' or an 'Educated Personal Fitness Trainer.' He noticed the need for basic first aid training and the lack of any form of health training for the people at the facilities. Wanting to create a profession that did not currently exist, Goldman worked toward founding the National Academy of Sports Medicine (NASM) and helped create a whole personal fitness trainer certification program through NASM, where about 1.6 million have now been certified. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Goldman also founded the term CPT or 'Certified Personal Trainer,' which is now in use worldwide. As he grew older, he realized that older people needed aid as well. To tackle this, Goldman and A4M co-founder Robert Klatz flew 12 doctors to Chicago, where they tried to strategize a new form of medicine. There, they addressed the health and longevity issues of those as they aged in a new approach. From this knowledge and research, A4M was born. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Now, thousands of doctors join their training programs, modules and master's degree programs with memberships from 120 countries. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;"The reason that I felt it was important to do this was for our own personal health and for that of our patients," he said. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29413 aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/11/stathamarnoldrob.jpeg.jpg" alt="" width="774" height="451" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;Further Achievements and a Message from Rob Fletcher of Muscle &amp;amp; Fitness+&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Dr. Goldman is no stranger to high achievements, holding over 20 world strength records, a 6th-degree Black Belt in Karate, winning the John F. Kennedy (JFK) Physical Fitness Award three times and receiving many other championship awards throughout his life.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Along with these awards and recognitions, Dr. Golman holds two Physician and Surgeon Medical Degrees and two Ph.D. Doctorates. He has also served as a Senior Fellow at the Lincoln Filene Center, Tufts University, as well as an Affiliate at the Philosophy of Education Research Center, Graduate School of Education, Harvard University.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Overseeing and founding multiple cooperative research agreement development programs and receiving his aforementioned degrees have qualified Dr. Goldman to serve as the chairman of many other committees and boards, such as the International Medical Commission, the AAU/USA Sports Medicine Council, the President's Council on Physical Fitness &amp;amp; Sports and many more.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29410 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/11/robandrob-1-1024x981.jpeg" alt="" width="1024" height="981" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;"Dr. Robert Goldman has made countless selfless contributions by supporting, promoting and helping others, especially in the world of sports, bodybuilding, health, fitness, anti-aging and martial arts. He's been the head of organizing and hosting multiple events and certification programs that improve our society physically, mentally, educationally and spiritually. With countless awards, accomplishments, and accolades, Dr. Robert Goldman has chosen not to base his legacy on these things but rather on making a positive impact and a difference in the world. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Recipient of the 2018 Lifetime Achievement Award presented by Arnold Schwarzenegger, Dr. Goldman has shown a relentless drive to consistently better people's lives worldwide through anti-aging, health and fitness. His efforts remain unmatched to make the world better, healthier, happier and stronger. His selfless contributions to inspire and motivate others have been proven through the Founding of the International Sports Hall of Fame (ISHOF), a non-profit that recognizes inductees not only for their accomplishments on the field, in a ring or on stage but for those who contribute to society by giving back — especially among our youth. Goldman himself donates 80% of his time to these charitable pursuits.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Dr. Goldman has a lifetime mission to support and promote events that align with his values, beliefs and efforts. He has recently partnered his global brand &lt;/span&gt;&lt;a href="https://l.facebook.com/l.php?u=http%3A%2F%2FWorldhealth.net%2F%3Ffbclid%3DIwAR0IahgGTNXD3T8xBtN4f7RpyNPmFYggWrrnl2JkwY5BOFZ2rsBSC0YdU-U&amp;amp;h=AT1ZvHqbxXfI9IP0zLdogQqFMA3c0nab8CgPnwwFwf9QOOkQw9RntHYXDuqZR7apcH41Dr3ScAl2RtgI5KJJnVLJfqm4Gx6BTrBDhDdBqGWAUhLRSL3Wth48_Q6C4OZLTF_tW10&amp;amp;__tn__=-UK-R&amp;amp;c&amp;#091;0&amp;#093;=AT1Xdve35RMiDnnVN9lOp8YQPV7-DbuQNtVl29x9L7MEz5PZfg7mXiGUR3OIsCxeMQdiEajv18RiHoVSftQI-fgZu2Bzg-34A3bjfCZiPzU97BA4hexjVa7dABeCFPaVQ2pd156LNd4XPgqSX6FVlxwmHQ1MlcUYsT2o9qLioAedswkEOHPaCQ"&gt;&lt;span style="font-weight: 400;"&gt;Worldhealth.net&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;, with the global brand Muscle &amp;amp; Fitness, Muscle &amp;amp; Fitness Hers, FLEX Magazine, and the OLYMPIA Weekend in a combined effort at the international event, the A4M Anti-Aging Conference, to be held at the Venetian Resort &amp;amp; Casino in Las Vegas, December 14-16. A4M is a gathering of leaders and experts in anti-aging with speakers, workshops, forums and exhibitors featuring new advancements in technology, innovation, products and services. This year's keynote speaker will be Dr. Oz, who will be joined by a long list of highly recognized worldwide leaders. They will be sharing their knowledge at the A4M conference to improve the lives of others for optimal health and performance.”&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;em&gt;&lt;span style="font-weight: 400;"&gt;- Rob Fletcher, Business Development Director Muscle &amp;amp; Fitness+ &lt;/span&gt;&lt;/em&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29411 size-full aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/11/robfitness.jpeg.jpg" alt="" width="749" height="936" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;Training Medical Professionals Through A4M&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;A4M invests significant resources in its sophisticated training, which encompasses various regenerative medicine techniques such as stem cell therapy and hormone replacement therapy. Even business aspects for medical professionals are covered and taught in the training through A4M. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;"Everything under the sun, we have developed specific fellowship training programs to enhance the doctor's knowledge. So they are the best on the planet, and we are reaching out to the physician community to help them to be the most proficient and best trained out there. That's why after a patient goes to one of our doctors, they never want to go back to a conventionally trained doctor again. Because a conventionally trained doctor is not trained in nutrition," he said. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;A4M trains its professionals to spend time with the patient and figure out the root cause of their issues and where they may be stemming from, which is an alternative to traditional medicine. A4M's organization played a pivotal role in the development of medispas, as well as in the global expansion of concierge and precision medicine around the world.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;"We are one of the very few organizations that have held world congresses all over the globe, everywhere from South Africa, China, Singapore and Thailand. &lt;/span&gt;&lt;span style="font-weight: 400;"&gt;Many organizations would have one big show every one to every four years. We have two major ones every year in America, with dozens of workshops every year in America. And we have held multiple conferences even in the same years as we have a congress in China, Singapore, Germany, France- we've had these all over the world. This really made us a very unique organization, and that was because of the experience I had in how to run global," Dr. Goldman shared. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;The training is world-renowned and helpful to anyone in the medical field. For more information on upcoming events, visit their website at &lt;/span&gt;&lt;a href="https://www.a4m.com"&gt;&lt;span style="font-weight: 400;"&gt;https://www.a4m.com&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29405 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/11/a4m5-949x1024.jpg" alt="" width="949" height="1024" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;Tips for the Best Aging&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;While aging is inevitable, it is possible to be proactive and engaged in that process. Dr. Goldman gave us three suggestions for the best ways to age well and live a longer, healthier life. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;strong&gt;Tip #1: Exercise &lt;/strong&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Exercise may seem like an over-exaggerated part of a healthy life, but Dr. Goldman has expressed that in his years of research and practice, exercise is one of the most basic yet important things to remember as you age. Weight lifting and moving the body are two of the most critical parts of healthy aging. Years ago, doctors did not promote weight lifting but now would suggest it as one simple, healthy way to exercise. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;"I think that exercise and weight training is critical and very, very important. This is something that was resisted by a number of areas in the sporting community because if you were a football player, they would say, 'Just play football;' if you were a baseball player, 'Just play baseball,' and they were almost anti-weight room, and now there isn't a sports team in the world that doesn't have a fully-fledged training facility," he said. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;strong&gt;Tip #2: Diet &lt;/strong&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Diet is another simple yet vital piece of healthy aging and living. Eating healthy and making health-conscious food decisions can tremendously prolong your life through your health journey. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;"Diet is critical, especially since so much of the food has been manipulated. You want to try and get as much organically-based healthy natural foods as possible. Now, with all the artificial components put in food, you have to be very careful what you eat," Dr. Goldman said. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Just because something has the 'organic' label does not mean those items have not been manipulated or have GMOs in them. Oftentimes, pollution is also present in our water sources. Because of this, Dr. Goldman suggests vitamin supplementation in daily eating habits while still watching what foods you consume. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;strong&gt;Tip #3: Watch Your Stress Levels &lt;/strong&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;"Hard work won't kill you, but stress will," Dr. Goldman said. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Stress harms the longevity of your life because there are physical effects of stress that come out during the time of stress. There are even long-lasting effects of stress that those wanting to increase their lifespan should avoid. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Dr. Goldman suggests different breathing exercises done in the East and meditation techniques that are done all over the world. These are simply coping mechanisms for stress that can aid your lifespan. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;"These are things that are also very helpful because you can try to calm and nurse the body, but if you don't take good care of the mind, the stress will kill you because it causes micro and macro inflammation. We are living in a toxic environment, and if you don't try to counteract, there will be issues," he said. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29402 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/11/a4m2-1024x615.jpg" alt="" width="1024" height="615" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;Conclusion&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Regenerative medicine can be as simple as choosing the right foods and exercises while maintaining low stress levels. Visiting a regenerative medicine doctor and receiving treatments is an excellent way to boost your health and age better, but simple daily choices help the most in terms of longevity and healthy living. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;"People now value their health as number one. There's no excuse if you can find at least 30 minutes a day to do an exercise program. If you can't spend a little bit of time and self-control on your diet, and you're not willing to spend a little bit of money for nutritional supplementation, then you're missing the boat because people don't care about things until they're taken away," Dr. Goldman concluded. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Explore more ways on how to be proactive with your health and age well. Visit a4m.com to learn more about Dr. Goldman, the mission of A4M and regenerative medicine and find inspiration to face aging head-on.&lt;/span&gt;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/11/drgoldmancoverphoto.png</images> <url>https://topdoctormagazine.com/wellness/fitness/a4m-and-regenerative-medicine-an-interview-with-dr-robert-goldman/</url> </article> <article> <ID>29377</ID> <title>Christmas Cranberry Potpourri</title> <publishDate>2023-12-01 21:25:27</publishDate> <description>&lt;div class="et_pb_section et_pb_section_7 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_7"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_7 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;div class="et_pb_module et_pb_text et_pb_text_7 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;p&gt;&lt;span style="font-weight: 400;"&gt;As the holiday season approaches, the warm and inviting scent of a natural stovetop potpourri can infuse your home with the delightful aromas of Christmas. This cranberry and orange potpourri recipe not only fills your space with a festive fragrance but also adds a touch of seasonal decor with its vibrant colors. Whether you're hosting a gathering, wrapping presents, or simply enjoying a cozy day by the fire, this potpourri will create a warm and welcoming atmosphere for your home.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;strong&gt;Ingredients:&lt;/strong&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;- 1 cup fresh cranberries&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;- 2 oranges, sliced&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;- 3 cinnamon sticks&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;- 6 whole cloves&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;- 1 small sprig of fresh rosemary&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;- 1 small sprig of fresh thyme&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;- 1 small pine branch or a handful of pine needles (optional)&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29382 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/11/cranberry1-819x1024.png" alt="" width="819" height="1024" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;strong&gt;Instructions:&lt;/strong&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;ol&gt; &lt;li&gt;&lt;span style="font-weight: 400;"&gt; Prep the Ingredients:&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;   - Rinse the fresh cranberries and set them aside.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;   - Slice the two oranges into rounds. You can also cut them into smaller pieces if you prefer.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;ol start="2"&gt; &lt;li&gt;&lt;span style="font-weight: 400;"&gt; Assemble the Potpourri:&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;   - In a small pot or saucepan, add the cranberries, orange slices, cinnamon sticks, and whole cloves.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;   - Place the fresh rosemary and thyme sprigs on top of the other ingredients. These herbs will release a wonderful fragrance as they simmer.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;ol start="3"&gt; &lt;li&gt;&lt;span style="font-weight: 400;"&gt; Add Pine (Optional):&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;   - If you have a small pine branch or a handful of pine needles available, you can add them to the potpourri for an extra touch of Christmas tree scent. This step is optional but highly recommended.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;ol start="4"&gt; &lt;li&gt;&lt;span style="font-weight: 400;"&gt; Simmer on the Stovetop:&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;   - Fill the pot with water until it's about 3/4 full or as desired.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;   - Place the pot on the stovetop over low heat. Allow the potpourri to simmer gently.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;   - As the mixture heats, the scents will combine, filling your home with the delightful aroma of cranberries, oranges and spices. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;ol start="5"&gt; &lt;li&gt;&lt;span style="font-weight: 400;"&gt; Keep an Eye on It:&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;   - Check the water level periodically, and add more water as needed to prevent it from evaporating entirely. You can continue simmering the potpourri for as long as you like; just remember to keep an eye on it.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;ol start="6"&gt; &lt;li&gt;&lt;span style="font-weight: 400;"&gt; Enjoy the Aroma:&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;   - As the potpourri simmers, your home will be filled with the warm and comforting scents of the holiday season. The cranberries and oranges will release their fragrant oils, and the spices will add depth to the aroma.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29384 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/11/cranberry2-1024x536.png" alt="" width="1024" height="536" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;This natural stovetop potpourri, infused with the delightful combination of cranberries and oranges, evokes the spirit of Christmas and will make your home feel even more special during this festive time of year. The warm, inviting scents will create a cozy atmosphere that's perfect for holiday gatherings, quiet moments by the fire or simply adding a touch of Christmas to your everyday life. Enjoy the season and the wonderful aromas that this potpourri brings to your home.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/11/cranberry-potpourri-cover.png</images> <url>https://topdoctormagazine.com/recipes/christmas-cranberry-potpourri/</url> </article> <article> <ID>29340</ID> <title>Winter Wellness: Strategies to Combat Cold Weather's Impact on Your Body</title> <publishDate>2023-12-01 21:23:53</publishDate> <description>&lt;div class="et_pb_section et_pb_section_8 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_8"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_8 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;div class="et_pb_module et_pb_text et_pb_text_8 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;p&gt;&lt;span style="font-weight: 400;"&gt;Along with the cozy feelings of the holidays come earlier sunsets and colder winter weather. As the air gets cooler, you might find your body and mental health are also going through some seasonal changes. These are things you can easily prepare for, prevent and address as winter sets in. In this article, we will explore a few ways winter weather might affect your body, how to combat these effects and ways to stay active mentally and physically during these chillier days.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;Winter Weather Effects on the Body&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;ul&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Muscle Stiffness and Joint Pain: Cold weather can contribute to muscle stiffness and joint pain, making movement more challenging and uncomfortable. While cold temperatures can have an impact on people with normal muscle and joint use, it could have a greater effect on those with pre-existing conditions like arthritis or Lyme disease.&lt;/span&gt;&lt;/li&gt; &lt;/ul&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;ul&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Dry Skin: The cold, dry air of winter can strip the skin of its natural moisture, leading to dryness, irritation, and even cracking. Those with skin disorders like eczema, psoriasis or cystic acne will most likely notice an increase in sensitivity during the winter months.  &lt;/span&gt;&lt;/li&gt; &lt;/ul&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;ul&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Seasonal Affective Disorder (SAD): There could be an explanation for why you feel a bit down during the holidays and following cooler months, even if you feel like there isn't a reason. With the winter months come shorter days. Reduced sunlight during winter can affect mood and lead to symptoms of SAD, including feelings of lethargy and sadness.&lt;/span&gt;&lt;/li&gt; &lt;/ul&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29345 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/11/winterwellness3-819x1024.png" alt="" width="819" height="1024" /&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt; &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;b&gt;How to Address Winter Weather Effects&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;ul&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Warm-Up Exercises: Easily combat regular muscle stiffness and joint pain with some simple stretches and warm-ups. Prior to outdoor activities, engage in thorough warm-up exercises to increase blood flow, loosen muscles, and reduce the risk of injuries in cold weather. If you have any pre-existing conditions, ensure that any stretches or warm-ups you do are gentle on your muscles and joints and properly address any pain.&lt;/span&gt;&lt;/li&gt; &lt;/ul&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;ul&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Moisturizing: The best way to combat dry skin is prevention! Regularly moisturizing the skin helps prevent dryness and maintains its natural barrier against harsh winter conditions. If irritation and extreme dryness persist, research a holistic care doctor or dermatologist in your area and see if they have any suggestions to combat abnormal dryness.&lt;/span&gt;&lt;/li&gt; &lt;/ul&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;ul&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Light Therapy: Exposure to bright light, especially in the morning, can help alleviate symptoms of Seasonal Affective Disorder and regulate mood. An easy way to do this is to get 15 minutes of morning light and 15 minutes of evening light. Bundle up and go for a walk, or simply open your blinds and sit by the window for a while. Some people find that sun lamps are also effective in combating SAD.&lt;/span&gt;&lt;/li&gt; &lt;/ul&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29347 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/11/winterwellness1-1024x536.png" alt="" width="1024" height="536" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;Activities to Stay Physically and Mentally Active During Winter:&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;ul&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Winter Sports: Just because it is cold out doesn't mean you can't stay active outside. Embrace the season by engaging in activities like skiing, snowboarding, ice skating, or even just going for a walk during the warmer parts of the day. As suggested above, make sure to stretch or do some warm-up exercises inside in order to maintain good muscle and joint health.&lt;/span&gt;&lt;/li&gt; &lt;/ul&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;ul&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Indoor Workouts: If winters get too bitingly cold where you live, there are other options to stay physically active that can also improve your mental health during winter. Join a gym, take fitness classes, take up indoor rock climbing or follow online workout routines to stay active indoors. Research to see if there is an indoor pool near you and join for a low-impact way to exercise. Keeping active is also proven to improve mental health. So, continuing to exercise during the winter months could not only help your physical well-being but also your mental and emotional well-being. A lot of these indoor exercises can also help you socialize more this winter. Grab a group of friends and join a Pilates class, or see if you could join an indoor running group. The possibilities are endless!&lt;/span&gt;&lt;/li&gt; &lt;/ul&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;ul&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Puzzles and Books: Mental exercise is just as important as physical exercise, especially if you are looking for ways to combat Seasonal Affective Disorder or regulate your mood with less light during the daytime. Nothing is better than curling up by a warm fire and reading a book or putting a puzzle together. Both of these activities are great ways to engage your mind and tune out any racing thoughts for any amount of time. You could pick up a book while waiting for something to bake or work on a puzzle when you have some downtime and need to be doing something. These don't have to be activities done alone, either! Joining a monthly book club can help you meet new people, or having friends over for dinner and a night of puzzles and games can help you enjoy social interactions with people you have established relationships with already.&lt;/span&gt;&lt;/li&gt; &lt;/ul&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29346 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/11/Winter-Wellness-Cover-1024x536.png" alt="" width="1024" height="536" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;You don't have to endure the winter months with persisting pain, skin irritation and feelings of sadness without knowing how to combat them. While everyday muscle and joint pain can worsen with cold weather, stretching and warming up before going outside or participating in outdoor activities can help ease any stiffness. Along with stretching before being outside in the cold, be sure to put on your favorite moisturizer to prevent any dryness or skin irritation. It's good to put this into practice, even when you're inside, as house heaters can also dry out the air, causing skin irritation. If you do choose to take a walk outside, remember that the sunlight can also help regulate your moods and aid in combating Seasonal Affective Disorder. Don't be afraid to pick up a new hobby or join a club to meet new people and boost your mood! Combating the effects of cold weather starts with taking these easy and practical steps toward a winter full of physical and mental well-being.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/11/winterwellness2.png</images> <url>https://topdoctormagazine.com/wellness/winter-wellness-strategies-to-combat-cold-weathers-impact-on-your-body/</url> </article> <article> <ID>29358</ID> <title>The Field Of Regenerative Medicine In Orthopedic Surgery: An Interview With Bruce Fishman, M.D.</title> <publishDate>2023-12-01 21:14:11</publishDate> <description>&lt;div class="et_pb_section et_pb_section_9 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_9"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_9 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;div class="et_pb_module et_pb_text et_pb_text_9 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;p&gt;&lt;b&gt;FROM BLUE-COLLAR ROOTS TO CUTTING-EDGE ORTHOPEDICS&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Dr. Fishman has provided orthopedic care and treatment to the Los Angeles community for over 30 years. He maintains offices in the Encino and Lancaster, California areas. His current practice includes interventional regenerative orthopedics utilizing cutting-edge biologics, laser, hyperbaric oxygen therapy, peptides and minimally invasive procedures.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt; &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Dr. Fishman began his life in a blue-collar family in Detroit, Michigan. His entire family was working in the automotive industry with scrap metal. In high school, he worked sorting metal, loading trucks, driving forklifts and using pallet jacks. He also worked at the Fisher Body Plant at their metal punch facility. He would see severe injuries, including amputations, crush injuries, fractures, back injuries and head injuries. "I saw a lot of disability from these work injuries. I hoped one day I could help these people," he said.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;ACADEMIC EXCELLENCE AND PROFESSIONAL DISTINCTION&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt; Dr. Fishman went on to college and was in the pre-med program at Wayne State University. He graduated with a Bachelor of Science degree. He was accepted to medical school, completed his M.D. degree at Wayne State University School of Medicine with honors, and the board elected him into the AOA National Honor Medical Society. Dr. Fishman received his orthopedic training at the Henry Ford Hospital Medical Center in his hometown of Detroit. This is a nationally known medical center and University of Michigan affiliate. This facility provided him the opportunity to treat all individuals regardless of gender, ethnicity, background or socioeconomic standing. His training came full circle as many of the injured patients he saw were blue-collar automotive workers injured on the job where Dr. Fishman planted his very own roots.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt; &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Beyond just training, Dr. Fishman is a Diplomate of the American Board of Clinical &amp;amp; Orthopedic Surgery, a Fellow of the International College of Surgeons in Orthopedic Surgery and a Fellow of the American Academy of Neurologic and Orthopedic Surgeons. The goals of these organizations are to provide continuing education, spread awareness of medical, social, and political changes and provide a community for practicing orthopedic surgeons throughout the country. Dr. Fishman is constantly exposed to and educated on the newest and most successful procedures, which he can utilize for his own patients. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;"These advances being front and center for the orthopedic surgical societies have expanded my horizon to a great extent and exposed me to a myriad of alternatives available without necessarily resorting to major surgeries as we used to do in the past," he said.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt; &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Over the last 30 years of his practice in Los Angeles, Dr. Fishman has seen a constantly evolving medical field where surgical care has become more innovative and minimally invasive. He has utilized his orthopedic skills with a regenerative approach following these new technological advances.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt; &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29364 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/11/drfishman1-819x1024.png" alt="" width="819" height="1024" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;REGENERATIVE MEDICINE IN ORTHOPEDIC SURGERY&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt; &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;As an affiliate of the Cell Surgical Network and with their institutional review board, Dr. Fishman has been part of a regenerative medicine expansion utilizing cellular treatment for injury and diseases. "There are many potential benefits to working with stem cells in the field of orthopedic surgery."&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt; &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Some cells come from the patients themselves, originating from bone marrow or adipose tissue. Umbilical cord tissue can also provide other cellular materials. Regenerative medicine is a constantly evolving field, and Dr. Fishman keeps up with advancements and continues to use them in his practice.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt; &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;A new and exciting advancement in the treatment of chronic refractory low back pain has recently become available for those patients who have failed all treatment protocols, including surgery. It is the Discseel® procedure.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt; &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;The Discseel® procedure is a minimally invasive procedure that uses fibrinogen and prothrombin to repair torn discs. The mixing of these two materials results in fibrin, which is a natural substance that helps to seal the tear and promote tissue growth. Studies affirm its fibrin properties as a sealant, adhesive, anti-inflammatory and chemotactic regenerative agent. This procedure is performed on an outpatient basis and takes about 45 minutes. The patient is given mild sedation during the procedure. The FDA has approved non-autologous fibrin for multiple applications in the human body. The Discseel® procedure has been shown to be effective in relieving pain and improving function in patients with torn discs. It has proven itself to be an effective alternative to surgery for the treatment of torn discs in people with chronic low back pain.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt; &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;In addition to using biologics, Dr. Fishman also uses technologies such as hyperbaric oxygen therapy and laser treatment to promote rapid tissue healing. Hyperbaric oxygen therapy (HBOT) is a medical treatment that delivers pure oxygen to the body under higher-than-normal pressurized environments. It is a noninvasive treatment that enables increased oxygen levels to permeate all levels of the body. It has been shown to be successful in helping to treat many underlying medical conditions and is used in concert with some of the biologics noted above.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt; &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Low laser light therapy is a minimally invasive to noninvasive treatment used to assist in reduction of pain, inflammation and sustained regeneration of injured and diseased tissue. It is often used in combination with biologic treatment, including PRP, cellular therapy and interventional spine procedures. German technology Weber low laser light therapy, as used in Dr. Fishman's office, is FDA-approved for both intra-articular and interstitial treatment, as well as noninvasive treatment.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt; &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29365 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/11/drfishman2-819x1024.png" alt="" width="819" height="1024" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt; &lt;/span&gt;&lt;b&gt;FISHMAN'S LIFE AND ACHIEVEMENTS&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt; &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;With over 30 years of experience in the field of orthopedic practice and treatment, Dr. Fishman has many credentials. He received a distinction in medicine for 25 years of service to the community from the Wayne State University School of Medicine. The Consumer Research Council of America has recognized Dr. Fishman as a Top American Orthopedic Surgeon.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt; &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Dr. Fishman is a frequent lecturer on orthopedic permanent disability injuries, where he shares how he treats and evaluates injured workers for the Worker's Compensation Division of the State of California. He provides Agreed Medical Evaluations for the State, which requires precise calculations for fair impairment and disability determinations. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;"These are life-altering effects and decisions for permanently disabled patients. Some of them are private patients, some of them are military, our police officers, first responders and firefighters. Many of them have given a great deal of their life in order to protect our communities. I want to make sure these injured patients and heroes have a final report that is very precise," Dr. Fishman said.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt; &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29366 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/11/drfishman3-819x1024.png" alt="" width="819" height="1024" /&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt; &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;b&gt;WHAT IS ON THE HORIZON FOR REGENERATIVE MEDICINE&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt; &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;The field of Regenerative Medicine is constantly evolving and moving forward. On the horizon, stem cell treatment has the ability to take a patient's own stem cells and bank them in a specialized laboratory facility. Essentially, Dr. Fishman said this is a procedure where stromal vascular fraction and stem cells are harvested, processed and sent to an FDA-approved laboratory. These stem cells are cryopreserved, stored and made available for patients on an individual basis for future use.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt; &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;"This allows for an almost unlimited amount of stem cells because these stem cells are expanded, and the patient has future access to their own stem cells indefinitely. What some people have chosen to do with their stem cells is they are banking them when they are younger, such as in their 30s. The cells are preserved and stay in that same state as if the patient is 30 years old. As the patient gets older, in their 50s or 60s, they can later access their cells. Should the patient sustain an injury or develop medical problems, they can now have their 30-year-old stem cells sent to their treating doctor for administration," Dr. Fishman shared.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt; &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;To learn about regenerative medicine and the impact it has on Bruce Fishman's practice in orthopedic surgery, visit his website at drstemcell.com.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/11/Dr.-Fishman-Cover.png</images> <url>https://topdoctormagazine.com/medicine/regenerative-medicine/the-field-of-regenerative-medicine-in-orthopedic-surgery-an-interview-with-bruce-fishman-m-d/</url> </article> <article> <ID>29459</ID> <title>Salt Therapy and its World-Wide Impact on the Health Industry: An Interview with Leo Tonkin</title> <publishDate>2023-12-01 20:38:22</publishDate> <description>&lt;div class="et_pb_section et_pb_section_10 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_10"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_10 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;div class="et_pb_module et_pb_text et_pb_text_10 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;p&gt;&lt;span style="font-weight: 400;"&gt;Twelve years ago, Leo Tonkin learned about salt therapy, also known as halotherapy, for the first time. Like many, he had never heard of this kind of therapy before and had spent many years in business strategy, organizational behavior and development, and the idea of salt therapy was completely foreign to him and his team. After researching the business model and industry, Leo was shocked to learn there were just a few facilities throughout North America providing dry salt therapy, while in some countries in Europe, it was considered a medical treatment for respiratory and skin care. Leo wanted to bring salt therapy into America and market it to the spa and wellness industries. His idea began with creating salt rooms where clients could relax and breathe in dry salt particles that benefited their respiratory system and skin. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29466 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/12/fourladiessaltchamber-819x1024.png" alt="" width="819" height="1024" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;After conducting extensive research on the benefits of salt therapy, Leo and his team began to realize all the benefits the therapy could offer and were looking forward to sharing these unique experiences with the hospitality community. The team started educating and engaging others to share the benefits they could discover. They focused on raising awareness and began speaking with spas where many already had relaxation rooms or underutilized treatment rooms. There, they began designing salt rooms to create a new kind of treatment for the spas- salt therapy. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;From this, his company, SALT Chamber, was born.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;"It's about bringing this wellness modality to so many people. When you look at how many people have allergies, asthma and COPD, and how many other respiratory conditions there are, people need holistic treatment. It's really about having people feel better, and if we can bring in a natural remedy that works, then we will bring it to the masses. That's what we're all about," Tonkin said. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29472 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/12/maninsaltchamber-1024x536.png" alt="" width="1024" height="536" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Many people think that Himalayan salt and the salt decor on the walls have health benefits, such as purifying the air and releasing negative ions. This is entirely false. While SALT Chamber pioneered the use of Himalayan salt as an architectural and decor element in their room designs, all of the health benefits come from a halogenerator device to create these salt rooms. This equipment takes pure-grade sodium chloride, grinds it up and disperses a dry aerosol so small that people can breathe it in at healthy levels. Salt room experiences can include yoga, respiratory and breathwork guided meditation, IV hydration and sound therapy while the client also breathes in the healthy salt. SALT Chamber has created many spa salt rooms and even personal ones for individuals at home. A salt therapy session can take from 10-45 minutes, depending on the size of the space. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;"Not only do we have the products, but we do the design and information on how to install and build in our marketing and training. So, we provide full turnkey services for businesses to get into salt therapy. We use it as a revenue center, making additional revenue without any additional labor; you don't need a special licensed person or certificates to offer this," Leo said. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29468 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/12/leosaltchamber-819x1024.png" alt="" width="819" height="1024" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Other treatments can easily layer with salt therapy. Not to mention, it is also great for the skin, which is why many medical spas have begun adding salt booths and rooms to their centers. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;A QS/ISO-certified medical device company manufactures the equipment offered by SALT Chamber, which produces the smallest micron-sized salt particles to get deep into the respiratory system and the first layer of the skin. It is the only company with a &lt;/span&gt;&lt;b&gt;showroom, research lab&lt;/b&gt; &lt;b&gt;and a technical team&lt;/b&gt;&lt;span style="font-weight: 400;"&gt;, as well as salt therapy and wellness consultants. The expertise and experience held within this company sets them apart in creating turnkey solutions and keeps them thriving. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29467 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/12/halosalt-819x1024.png" alt="" width="819" height="1024" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Over the last 12 years, SALT Chamber has completed around 3,000 projects for luxury resorts and spas, medspas, fitness clubs, senior living facilities and others. Their client list includes Four Seasons, Ritz Carlton, Auberge, Waldorf Astoria, Canyon Ranch and some of the most successful medical and day spas, such as Woodhouse and Well-Infused. Some of their residential projects include Tony Robbins, NFL football players and others so they can experience better sleep, performance and recovery. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;"We've been partnering with all types of people in the hospitality, spa, wellness and medical spa industry and attending various trade shows throughout the year. A lot of what we do is education- I speak at a lot of the events, and we continue to talk to people and bring more education awareness to the industry. When people find out about it, it's amazing that part of the reaction is, 'I never heard about this before.' But really, what's great is the people that do it are customers that have salt rooms or salt booths, and they're in them on a regular basis," Leo shared. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29469 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/12/neonladyinsaltchamber-819x1024.png" alt="" width="819" height="1024" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Everyone benefits in some way from salt therapy. Seniors on oxygen tanks can breathe better, children and adults with respiratory issues can get aid in breathing and salt therapy can be an excellent solution to help skin problems such as eczema and psoriasis.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;"One of the big issues is the quality of the air that we breathe in every day–indoor air pollution can be up to 5 times worse than outdoor air. So, when you think about the invisible particles ranging from dust, dander, and allergens to bacteria and viruses, there's really no other natural way to clean out your lungs. Salt therapy and halotherapy act like a toothbrush and can help," Leo said. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;"In the last few years, there's been more attention for people to take on more self-care. Overall wellness, longevity and quality of life are on top of mind, and people are taking more responsibility for their own health and wellness. That's why you see people doing more things like sauna, red light therapy, IV hydration, cold therapy and salt therapy," he said. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29470 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/12/saltchamberneon-819x1024.png" alt="" width="819" height="1024" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Over the last 12 years, SALT Chamber has expanded from the U.S. and Canada and has begun projects in Mexico, the Dominican Republic, Costa Rica, Spain and South Korea. They are also focusing a lot of research on universities and student-athletes. Their expansion has only just begun as they seek to educate others around the world on the benefits of salt therapy. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;"If we can help people breathe better, sleep better and have a better quality of life, then that's what we're going to do," Leo said. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Salt therapy has aided many and will continue to help more around the world. To learn more about Leo Tonkin and SALT Chamber and their initiatives, visit their website at &lt;/span&gt;&lt;a href="http://www.saltchamberinc.com"&gt;&lt;span style="font-weight: 400;"&gt;saltchamberinc.com&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;. &lt;/span&gt;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/12/LEOcover.png</images> <url>https://topdoctormagazine.com/wellness/salt-therapy-and-its-world-wide-impact-on-the-health-industry-an-interview-with-leo-tonkin/</url> </article> <article> <ID>29285</ID> <title>Cultivating a Room of Excellence: Chris Himel's IV Biz Bash Event and the Future of Medicine</title> <publishDate>2023-11-22 19:47:22</publishDate> <description>&lt;div class="et_pb_section et_pb_section_11 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_11"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_11 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;div class="et_pb_module et_pb_text et_pb_text_11 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;p&gt;&lt;span style="font-weight: 400;"&gt;"Our true mission is that we want to impact 1 million alternative medicine practitioners and holistic medicine business owners so they can go out and affect a thousand people. And with that, we can impact the health and the life of a billion people," Chris Himel said. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;The second annual IV Biz Bash event, held on October 13th through 15th in Austin, Texas, is a collaborative event for medical professionals to increase sales, gain insight into social media marketing, learn marketing strategies and create connections with other professionals in the industry. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Financial worry is typical for most people in the United States, and medical professionals are no different. They stress like anyone else, which can affect their business and overall wellness.&lt;/span&gt; &lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;"And that's something we as a company are on a mission to solve. And if we solve the first problem- that's helping the business owners- we can solve the second problem of getting the modalities and these new things coming out into the hands of the consumers so they can stop suffering. Most people just don't know there are things out there they can do to live a more vibrant life, and some of it's a simple medic task," Himel said. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;The thing about IV therapy is that only some medical professionals know the proper ways to market the treatment. Oftentimes, medical marketing involves a bland commercial that consumers dislike seeing or a lot of description with little interaction. However, the IV Biz Bash event is seeking to change this narrative and give the professionals in the field something else to create that will attract consumers on a different level. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29293 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/11/CH6.JPG-918x1024.jpg" alt="" width="918" height="1024" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;"Attendees will get the chance to network with some of the top people in the industry and learn everything they need to know. If you want to add IV therapy if you haven't already, if you want to know how to make it better, how to increase your profits on the IV therapy side, and learn about what regulations are coming out so you can run it safely as well this event is for you," he said. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;On the last day of the event, they are hosting a workshop with five different rooms for more intimate hands-on help from their top speakers. Then, on Friday night, they will have a VIP dinner and speaker and host a huge party on Saturday night. The event seeks to combine business and fun for an unforgettable experience to gain exposure and connections to those in the IV therapy field. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Last year, the IV Biz Bash event looked slightly different for Himel and his team. The event had the attendees working more independently. In contrast, this year's IV Biz Bash event will have professionals mingle together and ask questions with more people involved and special speakers covering the most critical topics. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;"Our core mission is all towards a bigger picture. And in alternative medicine, it's not hard for us to know if something is a good fit. So, regarding our business goals, 'we ask how do we reach that $1 million practitioner?' How do we reach them so we can reach a billion people and, in return, make their lives better so they don't have to suffer? It is all about helping people," Himel said. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;As a business owner, one is always asking how to improve their business and increase revenue. And that's what the IV Biz Bash event is seeking to do- it is answering all those questions for business owners and medical professionals in the world of IV therapy. The space allows people to ask questions and take advice from those already in the IV therapy space. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29290 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/11/CSH1.JPG-958x1024.jpg" alt="" width="958" height="1024" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;"You know, if you're thinking about adding red light therapy, you are able to have conversations with red light therapy users. You get the chance to talk about everything, like adding in a sauna, rather than just doing some research online. And you're going to be in the room and ask those questions from real users," he said. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Spaces like this event are rare in the medical world. Oftentimes, medical professionals are alone or at least feel alone with introducing new medical equipment or regenerative medicine into their practice. However, the IV Biz Bash event is seeking to close this gap and answer the questions that professionals have through others in the industry. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;"This event is not just like a medical seminar, but you're going to leave here with growth stories. We heard from people last year that went from $1 million to $5 million yearly in revenue. You get the chance to optimize your training and marketing and add new modalities. You come out on fire, and the next three months will be the best three months of your calendar year because you're just gonna absolutely crush it," Himel said. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Being able to host so many medical professionals at one event is the opportunity of a lifetime. Spots are limited, but the knowledge that medical professionals and those in regenerative medicine will experience is unfathomable. Register today at &lt;/span&gt;&lt;a href="https://www.ivbizbash.com"&gt;&lt;span style="font-weight: 400;"&gt;https://www.ivbizbash.com&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt; to attend this life and business-changing event. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/11/IVBizBashArticleCover.png</images> <url>https://topdoctormagazine.com/business/entrepreneurship/cultivating-a-room-of-excellence-chris-himels-iv-biz-bash-event-and-the-future-of-medicine/</url> </article> <article> <ID>29079</ID> <title>Can Walking After a Meal Lower Blood Pressure?</title> <publishDate>2023-11-01 15:44:23</publishDate> <description>&lt;div class="et_pb_section et_pb_section_12 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_12"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_12 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;div class="et_pb_module et_pb_text et_pb_text_12 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;p&gt;&lt;b&gt;Introduction&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;High blood pressure, or hypertension, is a condition that affects millions of people worldwide. It is a leading cause of heart disease, stroke, and other health problems. However, many lifestyle changes can help lower blood pressure, including exercise. Walking is one of the easiest and most accessible forms of exercise, and many people wonder if walking after a meal can help lower blood pressure. This article will explore the relationship between walking and blood pressure and whether walking after a meal can positively impact blood pressure.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;What is High Blood Pressure?&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Blood pressure measures the force of blood against the walls of your arteries. High blood pressure occurs when the force of blood against the arteries is consistently too high. High blood pressure can cause damage to the arteries and organs over time and increases the risk of heart attack, stroke, and other health problems.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;The Causes of High Blood Pressure&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Many factors can contribute to high blood pressure. Some of the most common include:&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;- Genetics: High blood pressure can run in families.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;- Age: Blood vessels become less flexible as we age, which can lead to higher blood pressure.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;- Lifestyle: Eating a diet high in sodium, not getting enough physical activity, and being overweight or obese can contribute to high blood pressure.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;- Medical Conditions: Certain conditions like sleep apnea, kidney disease, and thyroid problems can contribute to high blood pressure.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29087 aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/10/walking2-819x1024.png" alt="" width="763" height="954" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;Can Walking Lower Blood Pressure?&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Exercise is one of the most effective ways to lower blood pressure. Exercise helps improve the flexibility of blood vessels, which can reduce the force of blood against the walls of the arteries. Exercise also helps improve heart health, which can lower blood pressure over time.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Walking is an excellent form of exercise for people of all ages and fitness levels. Walking can be done anywhere and anytime, requiring no special equipment or training. Walking can help reduce stress, improve mood, and increase overall fitness.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Studies have shown that walking can be an effective way to lower blood pressure. For example, a study published in the &lt;/span&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;Journal of Hypertension&lt;/span&gt;&lt;/i&gt;&lt;span style="font-weight: 400;"&gt; found that walking for 30 minutes a day, five days a week, for eight weeks, can lower blood pressure by an average of 10 points. Another study published in the Journal of Hypertension found that simply walking for 10 minutes after a meal can lower blood pressure in people with hypertension.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;Can Walking After a Meal Lower Blood Pressure?&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Walking after a meal may have a positive impact on blood pressure. A study published in the journal &lt;/span&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;Diabetologia&lt;/span&gt;&lt;/i&gt;&lt;span style="font-weight: 400;"&gt; found that walking for just 15 minutes after a meal can lower blood sugar levels in people with type 2 diabetes. This is important because high blood sugar levels can contribute to high blood pressure.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29090 aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/10/walking3-1024x536.png" alt="" width="765" height="400" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Another study published in the &lt;/span&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;Journal of Hypertension&lt;/span&gt;&lt;/i&gt;&lt;span style="font-weight: 400;"&gt; found that walking for 10 minutes after a meal can lower blood pressure in people with hypertension. The study participants were divided into two groups. One group walked for 10 minutes after each meal, while the other group did not walk. After 12 weeks, the group that walked after meals had significantly lower blood pressure than the group that did not walk.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;It is believed that walking after a meal helps improve digestion and blood flow, which can reduce the force of blood against the walls of the arteries. Walking after a meal may also help reduce stress, which can contribute to high blood pressure.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;Conclusion&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Walking is an excellent form of exercise that can help lower blood pressure. Walking for just 30 minutes a day, five days a week, can help lower blood pressure by an average of 10 points. Walking after a meal may also have a positive impact on blood pressure. Studies have shown that walking for 10-15 minutes after a meal can lower blood pressure in people with hypertension. In addition, walking after a meal may help improve digestion and blood flow, and reduce stress, all of which can contribute to lower blood pressure. Speaking with a healthcare provider before starting any exercise program is essential, especially if you have high blood pressure or other medical conditions. Incorporating regular exercise, such as walking, into your daily routine, along with a healthy diet and lifestyle changes, can help lower blood pressure and improve overall health.&lt;/span&gt;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/10/walkingcover.png</images> <url>https://topdoctormagazine.com/research/news/can-walking-after-a-meal-lower-blood-pressure/</url> </article> <article> <ID>29014</ID> <title>A Guide to Healthy Aging for Men: Sustaining Vitality and Well-being</title> <publishDate>2023-11-01 15:40:32</publishDate> <description>&lt;div class="et_pb_section et_pb_section_13 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_13"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_13 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;div class="et_pb_module et_pb_text et_pb_text_13 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;h3&gt;&lt;strong&gt;Introduction: &lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Aging is an inevitable part of life, and men are no exception to this natural process. While we cannot halt the march of time, adopting a proactive approach to healthy aging can significantly enhance men's quality of life and overall well-being. Men can age well by making informed lifestyle choices and prioritizing self-care while maintaining physical, mental and emotional vitality. This article will explore essential factors contributing to healthy aging for men.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h3&gt;&lt;strong&gt;Balanced Nutrition: &lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Maintaining a well-balanced diet is crucial for healthy aging in men. A diet rich in fruits, vegetables, whole grains, lean proteins and healthy fats can provide the necessary nutrients to support overall health. Men should focus on reducing the consumption of processed foods, sugary snacks, excessive salt and saturated fat. Adequate hydration is also essential for optimal bodily functions.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h3&gt;&lt;strong&gt;Regular Exercise: &lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Physical activity is vital to maintaining strength, flexibility and overall fitness as men age. Engaging in brisk walking, jogging, cycling, swimming, weightlifting and other resistance training can help improve cardiovascular health, manage weight and reduce the risk of chronic conditions like heart disease, diabetes and certain cancers. Men should aim for at least 150 minutes of moderate-intensity aerobic activity per week and strength training exercises to maintain muscle mass and overall physical function.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29021 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/10/healthyagingmenexercise-1024x536.png" alt="" width="1024" height="536" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h3&gt;&lt;strong&gt;Cardiovascular Health: &lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Heart disease is a leading health concern for men as they age. Men should focus on maintaining healthy blood pressure, cholesterol and blood sugar levels to promote cardiovascular health. Regular aerobic exercise, a heart-healthy diet, smoking cessation, limited alcohol consumption and stress management techniques can significantly contribute to maintaining a healthy heart.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h3&gt;&lt;strong&gt;Prostate Health: &lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Prostate health is a significant aspect of healthy aging for men. Regular screenings, such as prostate-specific antigen (PSA) tests, can help detect prostate-related issues, including prostate cancer. Men should consult with their healthcare provider regarding appropriate screenings and seek medical attention if experiencing urinary symptoms or other concerning signs.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class=" aligncenter" src="https://media.giphy.com/media/9POMmQiLkvhRzKFXyT/giphy.gif" alt="" width="767" height="432" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h3&gt;&lt;strong&gt;Mental and Cognitive Health: &lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Mental and cognitive well-being is crucial for healthy aging in men. Engaging in mentally stimulating activities, such as puzzles, reading, learning new skills or participating in social clubs, can help keep the brain sharp. Maintaining social connections and nurturing relationships with friends, family and community can reduce the risk of cognitive decline and promote emotional well-being.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h3&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Stress Management and Emotional Health:&lt;/strong&gt; &lt;/span&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Stress can significantly impact overall health. Men should develop effective stress management techniques, such as regular exercise, mindfulness meditation, deep breathing exercises, or engaging in hobbies and activities that provide relaxation and enjoyment. Seeking support from loved ones, joining support groups, or seeking professional help when needed can also contribute to emotional well-being and healthy aging.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29019 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/10/healthyagingmen2-819x1024.png" alt="" width="819" height="1024" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h3&gt;&lt;strong&gt;Regular Health Check-ups: &lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Routine health check-ups are essential for early detection and prevention of age-related health conditions. Men should schedule regular visits with their healthcare provider, including screenings for prostate cancer, blood pressure monitoring, cholesterol checks and other age-appropriate screenings. Maintaining a healthy lifestyle, following prescribed medications and discussing any concerns with the healthcare provider are vital for optimal health.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h3&gt;&lt;strong&gt;Conclusion: &lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Healthy aging for men involves a comprehensive approach that addresses physical, mental and emotional well-being. By adopting a balanced nutrition plan, engaging in regular physical activity, prioritizing cardiovascular health, promoting prostate health, nurturing mental and cognitive well-being, managing stress effectively and attending regular health check-ups, men can embrace healthy aging and enjoy a fulfilling and vibrant life as they grow older. It is always possible to start making positive lifestyle changes and prioritize overall health and well-being.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/10/healthyagingmen1.png</images> <url>https://topdoctormagazine.com/research/news/a-guide-to-healthy-aging-for-men-sustaining-vitality-and-well-being/</url> </article> <article> <ID>29163</ID> <title>Sleep and Aging: Exploring the Impact on Health and Strategies for Quality Sleep</title> <publishDate>2023-11-01 15:39:42</publishDate> <description>&lt;div class="et_pb_section et_pb_section_14 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_14"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_14 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;div class="et_pb_module et_pb_text et_pb_text_14 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;h3&gt;&lt;span style="font-weight: 400;"&gt;Introduction&lt;/span&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Sleep is an essential component of overall health and well-being at any age. However, as individuals age, changes in sleep patterns and an increased prevalence of sleep disturbances can significantly impact their quality of life. This article delves into the impact of sleep on the aging process and overall health. We will examine common sleep disturbances experienced by older adults, explore their causes and discuss potential interventions to improve sleep quality and promote healthy aging.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h3&gt;&lt;span style="font-weight: 400;"&gt;The Impact of Sleep on Aging and Health&lt;/span&gt;&lt;/h3&gt; &lt;ol&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Cognitive Function:&lt;/strong&gt; Adequate sleep plays a vital role in maintaining cognitive function. It supports memory consolidation, information processing and problem-solving abilities. Older adults who experience insufficient or disrupted sleep show a link to decreased attention span, impaired memory and reduced cognitive performance.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Physical Health:&lt;/strong&gt; Quality sleep is crucial for optimal physical health. It supports immune function, helps regulate hormones and facilitates the body's healing and repair processes. Chronic sleep deprivation or poor sleep quality in older adults can be associated with an increased risk of cardiovascular disease, diabetes, obesity and weakened immune systems.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Emotional Well-being:&lt;/strong&gt; Sleep disturbances can contribute to emotional and mental health issues. Older adults experiencing poor sleep are more susceptible to mood disorders such as depression and anxiety. Sleep deprivation can intensify feelings of irritability, fatigue and stress, impairing overall emotional well-being.&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29172 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/10/sleepandagingchess-819x1024.png" alt="" width="819" height="1024" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h3&gt;&lt;span style="font-weight: 400;"&gt;Common Sleep Disturbances in Older Adults&lt;/span&gt;&lt;/h3&gt; &lt;ol&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Insomnia:&lt;/strong&gt; Insomnia, characterized by difficulty falling or staying asleep, is a prevalent sleep disturbance among older adults. Contributing factors may include underlying health conditions, medications, lifestyle changes or increased sensitivity to environmental factors.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Sleep Apnea:&lt;/strong&gt; Sleep apnea is a disorder where breathing stops repeatedly and starts again during sleep. It can lead to fragmented sleep and oxygen deprivation. Older adults are at a higher risk of developing sleep apnea due to age-related changes in throat muscles and the increased prevalence of obesity.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Restless Legs Syndrome (RLS):&lt;/strong&gt; RLS causes an irresistible urge to move the legs, usually accompanied by uncomfortable sensations. Symptoms often worsen during rest or in the evening, leading to sleep disruption and daytime fatigue. RLS can be idiopathic or related to certain medical conditions.&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29169 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/10/sleepandagingclock-1024x536.png" alt="" width="1024" height="536" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h3&gt;&lt;span style="font-weight: 400;"&gt;Potential Interventions to Improve Sleep Quality&lt;/span&gt;&lt;/h3&gt; &lt;ol&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Sleep Hygiene Practices:&lt;/strong&gt; Establishing a regular sleep schedule, creating a comfortable sleep environment, avoiding stimulating activities before bedtime and reducing exposure to electronics can improve sleep hygiene. These practices help signal the body to wind down and promote better sleep quality.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Cognitive Behavioral Therapy for Insomnia (CBT-I):&lt;/strong&gt; CBT-I is a proven therapeutic approach for managing insomnia. It focuses on identifying and changing negative thoughts and behaviors related to sleep. CBT-I can help older adults develop healthy sleep habits, manage anxiety around sleep and promote relaxation techniques.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Continuous Positive Airway Pressure (CPAP):&lt;/strong&gt; CPAP therapy is a common recommendation for individuals with sleep apnea. It involves wearing a mask during sleep that delivers continuous airflow, ensuring open airways and reducing apnea episodes. CPAP can improve sleep quality and alleviate associated health risks.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Medications and Alternative Therapies:&lt;/strong&gt; In some cases, healthcare professionals may prescribe sleep medications for short-term relief from sleep disturbances. However, these should be used judiciously due to potential side effects and dependency. Alternative therapies like relaxation exercises, aromatherapy or soothing music can also aid in promoting better sleep.&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29171 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/10/sleepandagingmedicine-1024x536.png" alt="" width="1024" height="536" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h3&gt;&lt;span style="font-weight: 400;"&gt;Conclusion&lt;/span&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Sleep disturbances can significantly impact the health and well-being of older adults. Recognizing the importance of quality sleep for healthy aging and addressing and managing common sleep disturbances is crucial. By implementing sleep hygiene practices, considering therapeutic interventions such as CBT-I or CPAP and exploring alternative therapies, older adults can improve sleep quality, enhance cognitive function, support physical health and foster overall well-being. Prioritizing sleep is vital in promoting healthy aging and enjoying a fulfilling and rejuvenating life.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/10/sleepandagingcover-1.png</images> <url>https://topdoctormagazine.com/research/news/sleep-and-aging-exploring-the-impact-on-health-and-strategies-for-quality-sleep/</url> </article> <article> <ID>29130</ID> <title>A Guide to Healthy Aging for Women: Promoting Vitality and Well-being</title> <publishDate>2023-11-01 15:35:45</publishDate> <description>&lt;div class="et_pb_section et_pb_section_15 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_15"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_15 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;div class="et_pb_module et_pb_text et_pb_text_15 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;p&gt;&lt;b&gt;Introduction&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Aging is a natural process that every woman experiences. While we cannot halt the passage of time, adopting a proactive approach to healthy aging can significantly enhance the quality of life and overall well-being. Women can age gracefully by making informed lifestyle choices and prioritizing self-care while maintaining physical, mental and emotional vitality. In this article, we will explore essential factors contributing to healthy aging for women.&lt;/span&gt;&lt;/p&gt; &lt;ul&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Nourishing the Body: Proper nutrition plays a vital role in healthy aging. Women should focus on consuming a well-balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins and healthy fats. Adequate hydration is also essential for maintaining optimal bodily functions. Women should limit processed foods, sugary beverages and excessive salt intake, as they can contribute to various health issues.&lt;/span&gt;&lt;/li&gt; &lt;/ul&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;ul&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Staying Active: Regular physical activity is crucial for maintaining strength, flexibility and overall fitness. Engaging in exercises such as walking, jogging, cycling, swimming or pilates can help improve cardiovascular health, manage weight and reduce the risk of chronic conditions like heart disease, diabetes and osteoporosis. Women should aim for at least 150 minutes of moderate-intensity aerobic activity per week and strength training exercises to maintain muscle mass and bone density.&lt;/span&gt;&lt;/li&gt; &lt;/ul&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29137 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/10/healthyagingwomen2-819x1024.png" alt="" width="819" height="1024" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;ul&gt; &lt;li&gt;&lt;span style="font-weight: 400;"&gt;Prioritizing Bone Health: Osteoporosis is a common concern for women as they age. It is essential to focus on calcium and vitamin D intake to promote healthy bones and reduce the risk of fractures. Incorporating calcium-rich foods like dairy products, leafy greens, and fortified alternatives into the diet can help. Exposure to sunlight or vitamin D supplements can ensure sufficient vitamin D levels. Additionally, weight-bearing exercises and resistance training can help improve bone density.&lt;/span&gt;&lt;/li&gt; &lt;/ul&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;ul&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Mental and Cognitive Health: Maintaining mental and cognitive well-being is crucial for healthy aging. Engaging in mentally stimulating activities such as puzzles, reading, learning new skills or playing musical instruments can help keep the brain sharp. Social interaction and staying connected with friends, family and community can reduce the risk of cognitive decline and promote emotional well-being.&lt;/span&gt;&lt;/li&gt; &lt;/ul&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;ul&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Managing Stress and Emotional Health: Chronic stress can have a negative impact on overall health. Women should develop effective stress management techniques, such as regular exercise, mindfulness journaling, deep breathing exercises or engaging in hobbies that bring joy. Seeking support from loved ones, joining support groups or talking to a therapist can also help manage emotional health and promote healthy aging.&lt;/span&gt;&lt;/li&gt; &lt;/ul&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29138 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/10/healthyagingwomen3-1024x536.png" alt="" width="1024" height="536" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;ul&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Regular Health Check-ups: Regular health check-ups are vital for early detection and prevention of age-related health conditions. Women should schedule routine visits with their healthcare provider, including breast and cervical cancer screenings, bone density tests, blood pressure monitoring, cholesterol checks and other age-appropriate screenings. Following prescribed medications and immunizations and discussing any concerns with the healthcare provider is essential for maintaining optimal health.&lt;/span&gt;&lt;/li&gt; &lt;/ul&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;Conclusion&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Healthy aging for women encompasses various physical, mental and emotional well-being aspects. By adopting a holistic approach focusing on nutrition, exercise, bone health, mental stimulation, stress management and regular health check-ups, women can enhance their vitality, maintain independence and enjoy a fulfilling life as they age. Embracing these lifestyle choices will empower women to age gracefully while prioritizing their overall health and well-being.&lt;/span&gt;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/10/healthyagingwomencover.png</images> <url>https://topdoctormagazine.com/research/news/a-guide-to-healthy-aging-for-women-promoting-vitality-and-well-being/</url> </article> <article> <ID>29053</ID> <title>Breathwork is Medicine</title> <publishDate>2023-11-01 15:31:02</publishDate> <description>&lt;div class="et_pb_section et_pb_section_16 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_16"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_16 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;div class="et_pb_module et_pb_text et_pb_text_16 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;p&gt;&lt;span style="font-weight: 400;"&gt;Life begins and ends with an inhale and an exhale. I often begin my Activation Breathwork journeys with a verbal walk-in as I talk about the first breath starting our Earth Heart. Surrendering your attachment to your mother's heartbeat and trusting you are strong enough to breathe on your own might possibly be the most courageous thing we will ever do. As the umbilical cord is cut, we must Surrender, Accept, Let Go and Trust the call within to live on our own.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt; &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;As I watched my dad exhale his final breath, I could feel his spirit leave this existence. It was bittersweet as one part of me was saddened we never had the "Leave It to Beaver" father and son relationship and yet peaceful knowing his suffering on Earth was over. Nothing is guaranteed during our lifetime, and nothing will last. A breath in and an exhale out is the simplest form of living and dying, and we practice this thousands of times a day. When one learns to still oneself and be grateful for every single breath the Creator gives us, we can begin to live with a pure attitude of gratitude, and there is no way to be hateful when we live grateful!&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt; &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29059 aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/10/Head-Shot-Hi-Res-683x1024.jpg" alt="" width="742" height="1112" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;In order to access the physical healing properties of our own breath, we must breathe properly. I guide people in a circular breath drawn in through the nose and exhaled through the mouth. There is no stop at the top and no stop at the bottom as you completely fill and extend your lungs and belly. Too many miss the correct way to fill the belly fully and expel the belly and lungs fully without stopping in between. It is vital that one master this form to be able to generate the chemicals the body needs to heal. I witness many who short breathe, fire breathe, do breath locks, etc. The ego wants to bring forth what we 'think' we already know. This process is about leaving the mind at the door when you enter the space. I witnessed them not doing it correctly and offered loving guidance throughout the session to get them activated and back on proper breathwork technique.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt; &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;One health benefit of nose and mouth breathing is that it regulates our body's oxygen and carbon dioxide levels. We maintain a balance of O2 and CO2 by inhaling oxygen, absorbing the oxygen through the lungs, and then exhaling CO2. When we mouth breathe, we are actually expelling too much CO2. The lungs do not have time to absorb as much oxygen, so the breathing rate needs to increase further. Over-breathing throws off our O2-CO2 balance, leading to many adverse effects, including &lt;/span&gt;&lt;a href="https://www.healthline.com/health/hyperventilation"&gt;&lt;span style="font-weight: 400;"&gt;hyperventilation&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;, lightheadedness and less efficient body function. However, by nose breathing, we maintain homeostasis in our O2-CO2 exchange by breathing at a more relaxed rate. In sports, we are taught to breathe in through the nose. When we get over-exerted, or a boxer gets hit in the ribs, they begin grasping for air through their mouth, which is harmful to our system.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt; &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;img class=" aligncenter" src="https://media.giphy.com/media/krP2NRkLqnKEg/giphy.gif" alt="" width="766" height="831" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Secondly, nose breathing uniquely creates nitric oxide, which is highly beneficial as Nitric Oxide is a vasodilator. This means that it helps expand blood vessels to improve blood circulation. Among other things, this lowers blood pressure, boosts the immune system, improves exercise performance, increases brain function, fights erectile dysfunction and many other health-related issues associated with blood flow. During my sessions and 3-5 day breathwork retreats, I've witnessed and tracked people throwing away their high blood pressure medications, having 25 years of chronic foot pain healed, 40 years of chronic body pain removed, sudden loss of weight upon returning home and recently had a woman with a collapsed lung and pulmonary aneurism have the pulmonary aneurism disappear after a five-day retreat. Her doctors at the Mayo Clinic were dumbfounded as they had never seen a pulmonary aneurism just disappear. They will not have to remove her collapsed right lung now.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt; &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Thirdly, this type of breathing is highly beneficial and complementary to the lymphatic system, a network of organs, vessels and tissues whose job is to move lymph fluid (colorless, watery fluid) back into the circulatory system (the bloodstream). The lymphatic system is a vital part of the immune system, protecting from infections while destroying old and abnormal cells the body does not need. It's much like the condor or vulture that clean off the dead from Earth. This system also assists in maintaining normal fluid levels and absorbs fats and fat-soluble vitamins to help them enter the bloodstream. &lt;/span&gt;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt;&lt;div class="et_pb_module et_pb_code et_pb_code_1"&gt; &lt;div class="et_pb_code_inner"&gt;&lt;blockquote class="instagram-media" data-instgrm-captioned data-instgrm-permalink="https://www.instagram.com/reel/CsxIGjhA1yP/?utm_source=ig_embed&amp;utm_campaign=loading" data-instgrm-version="14" style=" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:540px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);"&gt;&lt;div style="padding:16px;"&gt; &lt;a href="https://www.instagram.com/reel/CsxIGjhA1yP/?utm_source=ig_embed&amp;utm_campaign=loading" style=" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;" target="_blank" rel="noopener"&gt; 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&lt;div style=" color:#3897f0; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;"&gt;View this post on Instagram&lt;/div&gt;&lt;/div&gt;&lt;div style="padding: 12.5% 0;"&gt;&lt;/div&gt; &lt;div style="display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;"&gt;&lt;div&gt; &lt;div style="background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);"&gt;&lt;/div&gt; &lt;div style="background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;"&gt;&lt;/div&gt; &lt;div style="background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);"&gt;&lt;/div&gt;&lt;/div&gt;&lt;div style="margin-left: 8px;"&gt; &lt;div style=" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;"&gt;&lt;/div&gt; 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border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;"&gt;&lt;/div&gt;&lt;/div&gt;&lt;/a&gt;&lt;p style=" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;"&gt;&lt;a href="https://www.instagram.com/reel/CsxIGjhA1yP/?utm_source=ig_embed&amp;utm_campaign=loading" style=" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;" target="_blank" rel="noopener"&gt;A post shared by Ocean Eagle / Activation Breathwork (@iam.oceaneagle)&lt;/a&gt;&lt;/div&gt;&lt;/blockquote&gt; &lt;script async src="//www.instagram.com/embed.js"&gt;&lt;/script&gt;&lt;/div&gt; &lt;/div&gt;&lt;div class="et_pb_module et_pb_text et_pb_text_17 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;p&gt;&lt;span style="font-weight: 400;"&gt;Fourthly, when we breathe properly and long enough, we boost our serotonin and dopamine levels. Serotonin is a neurotransmitter that assists in the communication between the brain and nervous system cells. So, it is no wonder when breathwork is performed properly, it aligns our body's thoughts, emotions and feelings. Balanced levels of serotonin help one access a sense of happiness and well-being and can also help the gut and improve sleep cycles. Many report to me how well they have been sleeping after sessions. Dopamine is also a neurotransmitter created during breathwork and plays a similar role while also acting as a hormone. Known as the "feel good" or "pleasure" chemical, it heightens our states of euphoria. By connecting and reinforcing pleasure to certain behaviors it can expand our feelings and emotions.   &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt; &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Fifthly, the human body has the biosynthetic enzymes necessary to create DMT. The starting molecule in the biosynthetic pathway is Tryptophan, a dietary amino acid (protein). Tryptophan is processed by the enzyme Aromatic Acid Decarboxylase (AADC) into Tryptamine. Then, the enzyme Indole-N-Methyltransferase (INMT) adds two methyl groups onto Tryptamine in a stepwise pattern, which results in N-methyltryptamine (NMT) and then N-Dimethyltryptamine, DMT.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;DMT can produce a change in perception, causing a person's visual experiences to be more robust. It can also alter the mind state of a person, leading to increased creativity or a dream-like state. DMT was chemically extracted from a plant in 1956 by a scientist as a naturally occurring chemical. DMT is the major ingredient of ayahuasca, a tea that is brewed for spiritual and religious applications, and some believe it is the cause of schizophrenia and psychosis within the indigenous tribes. The stories of shamans using ayahuasca (DMT from the plant and a root mixed and cooked for 25 hrs) have been told and manipulated in my perception. The shaman was the only one who took the ayahuasca in order to gain wisdom from the spirit world and their guides regarding how to heal their people.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29061 aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/10/IMG_4196-683x1024.jpg" alt="" width="736" height="1103" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;One common issue that happens during Activation Breathwork journeys is tetany in the body, hands and feet. My perception of tetany is that it is stuck, stored and trapped energy the body does not want to let go of yet. Unhealed and unreleased trauma, abuse, neglect and abandonment get locked up in our energetic (inner-genetic) body on a cellular level, and people have an attachment to them they are unaware. Subconsciously, the body does not want to let them go as they are the familiar that has kept them safe. I've witnessed many release this response throughout five-day retreats. The trauma in the body begins to lessen as they continue to surrender and let go. I've witnessed people with deep trauma as well as veterans with PTSD, release the demons within that have ruthlessly attacked them over and over.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt; &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Sound activates and vibrates your cells. It realigns them so the Inner-Chi can move freely. The yelling, screaming, singing and sobbing that can occur is your heart calling in your guides to heal you. It is the Eagle's Cry to Surrender! Coupled with the music playlist I create that is channeled to activate the Chakra System and the physical energy movement performed, people can release the conglomerate cellular masses trapped within the body's energetic system. On a cellular, physiological, DNA level, we know who we are. When we begin to strip away the pain, shame and fear created by trauma, we can begin to open the pathway from above that whispers our truth to us and gain the courage to walk the healing path. This reveals who we were truly born to be and what gift we were given to serve humanity.  &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt; &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;I believe we were all born self-healers, and once we learn how to balance our 4D (mental, emotional, spiritual and physical) bodies, we can regulate our own system in stillness. We are so busy that we do not realize we are not really breathing throughout our days. In the middle of the day, people often have a knee-jerk reaction to draw in a deep breath through the nose and hold it to calm down. This is the body's natural way of showing you what it needs...more air and blood flow!&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;em&gt;&lt;span style="font-weight: 400;"&gt;Constriction Becomes an Addiction!&lt;/span&gt;&lt;/em&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt; &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Ocean is available for motivational speaking engagements, private and corporate breathwork workshops, and offers transformational retreats globally. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;strong&gt;Connect with Ocean:&lt;/strong&gt;&lt;/p&gt; &lt;p&gt;&lt;a href="http://www.oceaneagle.org"&gt;&lt;span style="font-weight: 400;"&gt;www.oceaneagle.org &lt;/span&gt;&lt;/a&gt;&lt;/p&gt; &lt;p&gt;&lt;a href="https://www.instagram.com/iam.oceaneagle/"&gt;&lt;span style="font-weight: 400;"&gt;Instagram - @iam.oceaneagle&lt;/span&gt;&lt;/a&gt;&lt;/p&gt; &lt;p&gt;&lt;a href="https://www.facebook.com/oceaneagle1?mibextid=LQQJ4d"&gt;&lt;span style="font-weight: 400;"&gt;Facebook - @oceaneagle&lt;/span&gt;&lt;/a&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Email - OceanEagle018@gmail.com&lt;/span&gt;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/10/IMG_4149-scaled.jpg</images> <url>https://topdoctormagazine.com/medicine/holistic-medicine/breathwork-is-medicine/</url> </article> <article> <ID>29147</ID> <title>A Lifelong Journey in Cardiology: Dr. Monzur Morshed's Journey and the Future of Heart Care</title> <publishDate>2023-11-01 13:30:59</publishDate> <description>&lt;div class="et_pb_section et_pb_section_17 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_17"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_17 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;div class="et_pb_module et_pb_text et_pb_text_18 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;h3&gt;&lt;span style="font-weight: 400;"&gt;The Inspirational Journey and Outstanding Achievements of Dr. Monzur Morshed&lt;/span&gt;&lt;/h3&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Dr. Monzur Morshed, a distinguished cardiologist, commenced his medical career within the challenging realm of a combined emergency and internal medicine residency at Albert Einstein Affiliated Hospital in New York. During this pivotal period, he encountered a mentor cardiologist who ignited his enduring passion for cardiology. In this demanding field, where matters of life and death are a constant presence, Dr. Morshed and his dedicated team consistently act with urgency to ensure the well-being of their patients. &lt;/span&gt;&lt;span style="font-weight: 400;"&gt;Dr. Morshed had the opportunity to choose neurosurgery at tertiary care hospitals in USA  but his passion was leaning stronger towards cardiology, in which he specializes in being an invasive cardiologist in addition to Nuclear Cardiology, Echocardiography, Cardiac CTA,  peripheral Vascular imaging and different branches of clinical cardiology.   He had his training at Various prestigious hospitals in New York, Long Island, NY in addition to some hospitals in London, UK.  As a chief cardiology fellow, he was accountable for supervising numerous doctors in training, interviewing cardiology candidates, and taking part in numerous cardiology research initiatives.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Dr. Morshed attended university in New York City, where he graduated with Summa Cum Laude, honors and many Dean's List titles along with numerous scholarships and awards that ultimately ended his college career with an almost 4.0 GPA. Once Dr. Morshed completed his residency, he also concluded a cardiology fellowship with a hospital associated with Columbia University Hospital and later the University of Rochester in New York. His research has continued as he has given many lectures and completed training. He has received many awards for his practice in cardiology, including awards such as the Who's Who Honors, the NJ Top Docs award, America's Best Physicians Award, the New York State Trooper Surgeon Honorary Award, the New York State Senator Award, and the New York Top Doc Award. In December 2022, he received the President's Award from President Joe Biden and his White House staff. He was also awarded the Doctors' Choice Award this year in addition to the  Best Cardiologist Award nationwide,  the New York Magazine’s Top Cardiologist Award and received an award from the American Medical Association in the past. &lt;/span&gt;&lt;span style="font-weight: 400;"&gt;Dr. Morshed has had terrific grants to practice medicine in New York for the past several years from the United States Health Department.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29153 aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/10/drmorshed1-768x1024.jpeg" alt="" width="743" height="991" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;He has also written a book about breast cancer with his son titled &lt;/span&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;The Road to Love and Redemption&lt;/span&gt;&lt;/i&gt;&lt;span style="font-weight: 400;"&gt;. Currently, Dr. Morshed has television programs with Time Television, USA and TBN 24 New York, IBTV New York, ABC Bangla TV channel, Channel 24 TV, and Channel I Television, where he focuses on discussing medical topics and issues that patients are facing. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h3&gt;&lt;span style="font-weight: 400;"&gt;Cardiology's Vital Role in Emergency Medicine and Medical Advancements&lt;/span&gt;&lt;/h3&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;His long medical journey has only continued to improve over the past years of practice, and his love for cardiology has only increased. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;"We have a limited time to do all the interventions, and we see how the patient becomes family. Doctors are what can make a difference between life and death situations. I think cardiology is just one of those fields," he said.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Cardiology is a field that plays a significant role in emergency medicine. In many trauma-related cases, the heart is involved. In sports, injuries often impact the heart, and many other situations can call for treatments on the heart. Advancements in technology for the medical field are always happening, and cardiology is no different. The newest advancements are always available in Dr. Morshed's office to allow for more accurate findings for each patient. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;"We have a lot of new technology and new medicine to improve the health of patients and cardiac care so that people do great," he said. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h3&gt;&lt;span style="font-weight: 400;"&gt;Tips on How to Keep Your Heart Healthy  &lt;/span&gt;&lt;/h3&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Blood pressure and diabetes are all influenced by cardiology and the heart. Prevention is key. Dr. Morshed emphasizes that a proper preventive care regimen for your heart relies on diet, exercise and stress management. Your lifestyle impacts your heart the most. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29155 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/10/heart-healthyfoods-1024x536.png" alt="" width="1024" height="536" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;"The best preventative care comes from our lifestyle. Focus on reevaluating stress, sleeping well, and healthy oils and fats along with proper use of BMI," Dr. Morshed said. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Preventative care starts now. Caring for your heart is vital in the long run of life and can help prevent heart disease, diabetes and blood-pressure-related issues, among many other diseases. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h3&gt;&lt;span style="font-weight: 400;"&gt;The Future of Cardiology &lt;/span&gt;&lt;/h3&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Constant advancements in the medical field play a vital role in where the healthcare industry and cardiology will head in the future. Dr. Morshed said that injectable medicine and new technology will continue to improve the cardiology field and create a world where patients can access important information about their hearts and general cardiovascular health. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;"The cardiology field is advancing more than any other medical field," he said. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;There are devices now that can monitor for many days at different paces, and the devices keep getting smaller and higher tech. They continue to improve cardiology's near future and can best communicate what the patient is experiencing internally.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt; &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;"The appreciation of patients after we care for them in life or death situations is the most rewarding part of what I do every day. Those stories keep me motivated," Dr. Morshed concluded. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29156 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/10/TDM_Social172_Facebook-LinkedIn-Website-31-1024x577.png" alt="" width="1024" height="577" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;To find out more about Dr. Morshed and his practice in cardiology, call his office at:&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;strong&gt;Tel: 718-583-7736.&lt;/strong&gt;&lt;/p&gt; &lt;p&gt;&lt;strong&gt;Dr. Monzur NEW YORK Cardiologist &lt;/strong&gt;&lt;/p&gt; &lt;p&gt;&lt;strong&gt;Essen Medical Clinic&lt;/strong&gt;&lt;/p&gt; &lt;p&gt;&lt;strong&gt;1990 McGraw Ave, Bronx, NY 10462&lt;/strong&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/10/drmorshedcover.png</images> <url>https://topdoctormagazine.com/research/news/a-lifelong-journey-in-cardiology-dr-monzur-morsheds-journey-and-the-future-of-heart-care/</url> </article> <article> <ID>29180</ID> <title>Prostate Health: Screening and Prevention for Men</title> <publishDate>2023-11-01 13:27:36</publishDate> <description>&lt;div class="et_pb_section et_pb_section_18 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_18"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_18 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;div class="et_pb_module et_pb_text et_pb_text_19 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;p&gt;&lt;b&gt;Introduction&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Maintaining optimal prostate health is crucial for men's overall well-being. The prostate gland plays a vital role in reproductive function but is also susceptible to various conditions, including prostate cancer. Regular screening and adopting preventive measures can significantly reduce the risk and promote early detection of prostate-related issues. In this article, we will explore the importance of prostate health, discuss screening methods, provide essential prevention tips and delve deeper into lifestyle modifications that support prostate health.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Understanding the Prostate: The prostate is a walnut-sized gland below the bladder and in front of the rectum. It surrounds the urethra, the tube that carries urine and semen out of the body. The prostate's primary function is to produce and store seminal fluid, which nourishes and transports sperm.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;Screening for Prostate Conditions&lt;/b&gt;&lt;/p&gt; &lt;ol&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Digital Rectal Exam (DRE):&lt;/strong&gt; A healthcare professional assesses the prostate gland through the rectum during this examination. The DRE allows the doctor to check for abnormalities like lumps or hard spots. Although the DRE is not a definitive test, it can provide valuable information and complement other screening methods.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Prostate-Specific Antigen (PSA) Test:&lt;/strong&gt; This blood test measures the levels of PSA, a protein produced by the prostate gland. Elevated PSA levels may indicate the presence of prostate conditions, including infection, inflammation, benign prostatic hyperplasia (BPH) or prostate cancer. However, it is essential to note that a high PSA level does not necessarily mean cancer is present. Additional tests, such as imaging studies or a prostate biopsy, may be required to confirm a diagnosis.&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29185 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/10/prostatehealth2-819x1024.png" alt="" width="819" height="1024" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;Prevention Strategies&lt;/b&gt;&lt;/p&gt; &lt;ol&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Healthy Diet:&lt;/strong&gt; Adopting a balanced and nutritious diet can significantly improve prostate health. Include foods rich in antioxidants, such as fruits, vegetables (particularly cruciferous vegetables like broccoli and cauliflower) and berries. These foods help combat oxidative stress and inflammation, which some believe contribute to prostate issues. Additionally, include sources of healthy fats like nuts, seeds and fatty fish (such as salmon) that contain omega-3 fatty acids, which have shown potential protective effects against prostate cancer. Reduce the consumption of red meat and processed foods, as they may increase the risk of prostate issues.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Regular Exercise:&lt;/strong&gt; Regularly engaging in physical activity can help maintain a healthy weight and reduce the risk of prostate cancer. Aim for at least 150 minutes of moderate-intensity aerobic exercise each week, such as brisk walking or cycling. Additionally, incorporate strength training exercises and stretching to enhance overall fitness. Exercise has been associated with a lower risk of developing advanced prostate cancer and can also help manage other prostate-related conditions like BPH.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Maintain a Healthy Weight:&lt;/strong&gt; Excess body fat and obesity can increase the risk of prostate cancer and other prostate-related problems. Focus on maintaining a healthy weight through a balanced diet and regular exercise. Even modest weight loss can positively impact prostate health if you are overweight.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Limit Alcohol Consumption:&lt;/strong&gt; Excessive alcohol intake is associated with an increased risk of prostate issues. Limit alcohol consumption to moderate levels (up to two drinks per day for men) or avoid it altogether. If you drink alcohol, use red wine in moderation, as it contains antioxidants that may benefit prostate health.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Quit Smoking:&lt;/strong&gt; Some have linked smoking to a higher risk of aggressive prostate cancer. If you smoke, seek assistance and quit smoking to improve your prostate health and overall well-being. Quitting smoking reduces the risk of prostate cancer and lowers the risk of numerous other health conditions.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Stay Hydrated:&lt;/strong&gt; Maintaining proper hydration is essential for prostate health. Drink adequate water daily to support urinary function and help flush out toxins from the body. Dehydration can lead to concentrated urine, potentially irritating the prostate and increasing the risk of urinary tract infections.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Consider Prostate-Healthy Supplements:&lt;/strong&gt; Some natural supplements have demonstrated promise in promoting prostate health. Saw palmetto, beta-sitosterol and pygeum africanum are commonly employed to alleviate symptoms of BPH. However, it's essential to consult with a healthcare professional before starting any new supplements, as they may interact with medications or have adverse effects in specific individuals.&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29186 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/10/prostatehealth3-1024x536.png" alt="" width="1024" height="536" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;Conclusion&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Prioritizing prostate health through regular screenings and adopting preventive measures is crucial for every man. Routine screenings, including the DRE and PSA tests, can aid in the early detection and treatment of prostate issues. Moreover, incorporating healthy lifestyle choices, such as a nutritious diet, regular exercise, maintaining a healthy weight, limiting alcohol consumption, quitting smoking, staying hydrated and considering prostate-healthy supplements, can significantly reduce the risk of prostate conditions. Regular discussions with healthcare professionals and timely screenings are essential for maintaining optimal prostate health. By taking proactive steps, men can safeguard their prostate health and lead fulfilling lives.&lt;/span&gt;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/10/prostatehealth1.png</images> <url>https://topdoctormagazine.com/research/news/prostate-health-screening-and-prevention-for-men/</url> </article> <article> <ID>29035</ID> <title>Pumpkin Chocolate Chip Cookies</title> <publishDate>2023-11-01 13:26:36</publishDate> <description>&lt;div class="et_pb_section et_pb_section_19 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_19"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_19 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;div class="et_pb_module et_pb_text et_pb_text_20 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;p&gt;&lt;span style="font-weight: 400;"&gt;Looking for the perfect dessert to bring to Thanksgiving dinner that's both easy to make and undeniably delicious? Look no further! These healthy Pumpkin Chocolate Chip Cookies are a delightful treat that combines the warm, comforting flavors of pumpkin and spices with the rich decadence of dark chocolate chips. Whether you're hosting the gathering or simply contributing to the feast, these cookies are a crowd-pleaser that captures the essence of fall in every bite. Plus, they're made with wholesome ingredients, making them a Thanksgiving indulgence that everyone can enjoy. Whip up a batch of these cookies, and you'll have a dessert that's sure to steal the spotlight at your Thanksgiving table.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29197 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/10/pumpkin2-1024x536.png" alt="" width="1024" height="536" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Ingredients:&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;- 1 cup whole wheat flour&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;- 1/2 cup rolled oats&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;- 1/2 cup pumpkin puree (canned or homemade)&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;- 1/4 cup unsweetened applesauce&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;- 1/4 cup honey or maple syrup&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;- 1/4 cup coconut oil (or a healthier oil of your choice)&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;- 1 egg&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;- 1 teaspoon vanilla extract&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;- 1 teaspoon ground cinnamon&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;- 1/2 teaspoon ground nutmeg&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;- 1/2 teaspoon ground ginger&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;- 1/4 teaspoon ground cloves&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;- 1/2 teaspoon baking powder&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;- 1/2 teaspoon baking soda&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;- 1/4 teaspoon salt&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;- 1/2 cup dark chocolate chips (70% cocoa or higher)&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Instructions:&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;ol&gt; &lt;li&gt;&lt;span style="font-weight: 400;"&gt; Preheat the Oven: Preheat your oven to 350°F (175°C) and line a baking sheet with parchment paper.&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;ol start="2"&gt; &lt;li&gt;&lt;span style="font-weight: 400;"&gt; Mix Dry Ingredients: In a medium-sized bowl, whisk together the whole wheat flour, rolled oats, cinnamon, nutmeg, ginger, cloves, baking powder, baking soda, and salt. Set this dry mixture aside.&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;ol start="3"&gt; &lt;li&gt;&lt;span style="font-weight: 400;"&gt; Combine Wet Ingredients: In another bowl, mix together the pumpkin puree, applesauce, honey or maple syrup, coconut oil, egg, and vanilla extract until well combined.&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;ol start="4"&gt; &lt;li&gt;&lt;span style="font-weight: 400;"&gt; Combine Wet and Dry Ingredients: Gradually add the dry ingredient mixture to the wet ingredients, stirring until a dough forms. Be careful not to overmix. &lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;ol start="5"&gt; &lt;li&gt;&lt;span style="font-weight: 400;"&gt; Add Chocolate Chips: Gently fold in the dark chocolate chips until they are evenly distributed throughout the dough.&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;ol start="6"&gt; &lt;li&gt;&lt;span style="font-weight: 400;"&gt; Form Cookies: Drop spoonfuls of the cookie dough onto the prepared baking sheet, spacing them about 2 inches apart. You can flatten them slightly with the back of a spoon if you prefer thinner cookies.&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;ol start="7"&gt; &lt;li&gt;&lt;span style="font-weight: 400;"&gt; Bake: Place the baking sheet in the preheated oven and bake for 12-15 minutes, or until the edges of the cookies are golden brown and the centers are set.&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;ol start="8"&gt; &lt;li&gt;&lt;span style="font-weight: 400;"&gt; Cool: Remove the cookies from the oven and let them cool on the baking sheet for a few minutes before transferring them to a wire rack to cool completely.&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;ol start="9"&gt; &lt;li&gt;&lt;span style="font-weight: 400;"&gt; Enjoy: Once the cookies have cooled, enjoy your healthy pumpkin chocolate chip cookies with a glass of milk or your favorite hot beverage!&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;These cookies are a great way to satisfy your sweet tooth while incorporating the delicious flavor of pumpkin and the goodness of whole grains into your diet. Enjoy!&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/10/pumpkin1.png</images> <url>https://topdoctormagazine.com/research/news/pumpkin-chocolate-chip-cookies/</url> </article> <article> <ID>29106</ID> <title>80-year-old Stan Cottrell's Home Run for Veterans!</title> <publishDate>2023-11-01 13:25:33</publishDate> <description>&lt;div class="et_pb_section et_pb_section_20 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_20"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_20 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;div class="et_pb_module et_pb_text et_pb_text_21 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;p&gt;&lt;span style="font-weight: 400;"&gt;In a world where people often perceive age as a limitation, one man has shattered the boundaries of what's possible. At the age of 80, Stan Cottrell is not just running; he's on a mission to change the world, one stride at a time. His incredible journey is a testament to the human spirit's boundless potential for greatness.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Stan Cottrell is a USMC veteran whose life story is a symphony of resilience, hope and unwavering determination. From the very beginning, Cottrell's days start with an unshakable belief in his own ability to win. He carries with him a cherished motto, a gift from his mother that has guided him throughout his remarkable journey. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29120 aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/10/stanwithfriends-1024x536.png" alt="" width="753" height="394" /&gt;&lt;/p&gt; &lt;div class="page" title="Page 30"&gt; &lt;div class="section"&gt; &lt;div class="layoutArea"&gt; &lt;div class="column"&gt; &lt;p&gt;&lt;em&gt;Stan and friends in Kentucky&lt;/em&gt;&lt;/p&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;"'Lord, I'm reporting for duty,' my Mama would say," Cottrell recalls. "And on the last day of her life, on that final morning, she said it for the last time."&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;For Cottrell, age is nothing but a number, a mere label that he refuses to let define him. He firmly believes that too many people limit themselves based on society's expectations. Labels, whether self-imposed or externally imposed, can dictate our actions and beliefs. In Cottrell's eyes, there are no neutral moments in life; we're either positive, hopeful and expectant or we're not. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29114 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/10/staninpoland-819x1024.png" alt="" width="819" height="1024" /&gt;&lt;/p&gt; &lt;div class="page" title="Page 31"&gt; &lt;div class="section"&gt; &lt;div class="layoutArea"&gt; &lt;div class="column"&gt; &lt;p&gt;&lt;em&gt;Stan and friends in Poland&lt;/em&gt;&lt;/p&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;As Stan Cottrell embarks on his 77th ultra distance run and 44th year of running for causes greater than himself, his story becomes an anthem of purpose. Two years ago, he completed his third jaw-dropping 100-day run across the entire United States, covering 30 miles a day. Over the past 76 years, he has run a staggering 283,000 miles.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;THE MISSION&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;His most recent endeavor, &lt;/span&gt;&lt;b&gt;"Home Run for Veterans,"&lt;/b&gt;&lt;span style="font-weight: 400;"&gt; is a rallying cry for veterans suffering from PTSD. Cottrell's connection to this cause runs deep, as he recalls family members who endured the aftermath of World War II without the understanding of PTSD. "When I was growing up, people called these symptoms 'shell shock,'" Cottrell added. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29113 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/10/mstbook-819x1024.png" alt="" width="819" height="1024" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;COMBATING PTSD&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Post-traumatic stress disorder (PTSD) is a real disorder that develops when a person has experienced or witnessed a scary, shocking, terrifying or dangerous event. These stressful or traumatic events usually involve a situation where someone has faced life-threatening situations or a severe injury has occurred.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Stan Cottrell has joined ranks with the Gene Birdwell Foundation to support their book; "Military Sexual Trauma" (MST). This monumental manual showcases a myriad of causative agents leading to an all-encompassing world called PTSD.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;The mission of the Birdwell Foundation is to decrease and eliminate veteran and first responder suicide by providing a community of support from fellow warriors who have found their way out of the darkness through a healing process that equips them to be now reared and ready to teach and provide to others. "No one can pull themselves up by their own bootstraps. We need each other." Cottrell added. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;RUNNING A MARATHON A DAY&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;b&gt;"Home Run for Veterans"&lt;/b&gt;&lt;span style="font-weight: 400;"&gt; is such an attraction magnet," Cottrell explains. "I'm honored to do my part — running a marathon a day for 39 days — 1,024 miles total beginning March 15th throughout Georgia to bring light where only darkness has long been the norm."&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Stan Cottrell's 1,024-mile run is for the benefit and awareness of veterans suffering from PTSD and the issue of 24 veterans each day that commit suicide. Cottrell plans on visiting with as many veterans as possible as he runs to 9 Georgia-based military bases.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29118 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/10/runninginvietnam-1024x536.png" alt="" width="1024" height="536" /&gt;&lt;/p&gt; &lt;div class="page" title="Page 33"&gt; &lt;div class="section"&gt; &lt;div class="layoutArea"&gt; &lt;div class="column"&gt; &lt;p&gt;&lt;em&gt;Finishing run in DeNang, Vietnam&lt;/em&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;His dedication to this cause, especially at the age of 80, is truly inspiring. By running a marathon distance every day and including all the military bases in Georgia in his route, he is not only raising awareness but also paying tribute to the sacrifices made by veterans.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Stan Cottrell's heart also extends to the less fortunate, as he has witnessed both the grandeur of the White House and the struggles of those living in poverty. He has run through third-world countries, raising funds to provide coats and shoes for children facing winter without adequate clothing. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;"I was one of those children who didn't have a coat for winter," Cottrell reflects. "I know what it's like to wait for a pair of shoes until tobacco sales time." &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29115 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/10/windingroad-819x1024.png" alt="" width="819" height="1024" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;UNIFYING THE WORLD&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Yet, Cottrell's journey is not just about personal achievement; it's about transformation and the power of the human spirit to soar beyond limitations. His life began with adversity, as he faced ridicule at the age of 12 for his small stature. But on that summer day in 1955, when he won a 100-yard dash running barefoot at the county fair, he discovered his gift and theme for the rest of his life. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;A stranger's encouraging words ignited a spark within him: "You sure are little, but those legs of yours sure can fly. Why, you might just grow up and be a champion someday." Cottrell reflects this was a significant marker in his life. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Four years later, Cottrell received an unexpected scholarship opportunity, which led to his college education. But that was just the beginning of his extraordinary journey. Running in 43 countries, the Great Wall of China, and coast to coast three times in the United States, he became a symbol of hope and unity, drawing crowds of 100,000 or more in countries like Korea, Bulgaria, China, and Vietnam. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;b&gt;LIFE CHANGING EXPERIENCE&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Every step of Cottrell's journey reinforces a message of hope, purpose, and unity. He believes every person has a unique mission, a divine decree to fulfill. His gift for running became his vessel to inspire, unite, and bring about change. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29117 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/10/finishingraceinchina-1024x536.png" alt="" width="1024" height="536" /&gt;&lt;/p&gt; &lt;div class="page" title="Page 34"&gt; &lt;div class="layoutArea"&gt; &lt;div class="column"&gt; &lt;p&gt;&lt;em&gt;Stan running in China&lt;/em&gt;&lt;/p&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;As he continues challenging himself, Cottrell imparts wisdom to future runners and individuals seeking a healthier lifestyle. His message is simple yet profound: movement is life. Almost 70% of the U.S. population is overweight, and Cottrell urges people to start with small steps. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;"Get yourself a good pair of walking shoes and just start moving," he advises. "Fitness should never be a punishment; it should be a nourishment for your body."&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Stan Cottrell's life is a testament to the limitless potential of the human spirit. His age is merely a number, and he believes there are no limits to what one can achieve. As he reflects on his remarkable journey, he leaves us with a powerful truth: &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;"And my life has just begun at 80 years old. Where are the limits? They don't exist. It's time to salute the Veterans!"&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Stan Cottrell's call is for everyone to join this cause by using their influence, resources, talents, and prayers as a rallying cry to stand in solidarity with veterans and work towards a better future for them. Let's support this noble endeavor and help make a difference in the lives of those who have served our nation.&lt;/span&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt; &lt;/span&gt;&lt;/i&gt;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/10/stanholdingflag.png</images> <url>https://topdoctormagazine.com/featured/80-year-old-stan-cottrells-home-run-for-veterans/</url> </article> <article> <ID>28860</ID> <title>HydraFacial Treatments: A Gentle Pathway to Glowing Skin</title> <publishDate>2023-10-02 23:08:09</publishDate> <description>&lt;div class="et_pb_section et_pb_section_21 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_21"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_21 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_0 clearfix et_pb_text_align_center et_pb_bg_layout_light"&gt; &lt;li class='et_pb_social_media_follow_network_0 et_pb_social_icon et_pb_social_network_link et-social-facebook'&gt;&lt;a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_1 et_pb_social_icon et_pb_social_network_link et-social-youtube'&gt;&lt;a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_2 et_pb_social_icon et_pb_social_network_link et-social-instagram'&gt;&lt;a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt;&lt;div class="et_pb_module et_pb_text et_pb_text_22 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;h2&gt;&lt;b&gt;What is a HydraFacial?&lt;/b&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;A HydraFacial is a non-invasive, in-office skin treatment that combines gentle exfoliation, extraction, and hydration. It is a popular option for people of all ages who want to improve the appearance of their skin.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;An esthetician uses a specialized device to perform the HydraFacial procedure, equipped with three distinct tips:&lt;/span&gt;&lt;/p&gt; &lt;ul&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;The Vortex-Fusion Tip: This tip uses a vacuum to gently exfoliate the skin and remove dead skin cells and impurities.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;The Skin Prep Tip: This tip applies a solution of glycolic and salicylic acids to break up sebum and oil, which can clog pores.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;The HydraDermabrasion Tip: This tip delivers a vortex of hydrating serums to the skin, plumping it up and reducing the appearance of fine lines and wrinkles.&lt;/span&gt;&lt;/li&gt; &lt;/ul&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;The entire HydraFacial treatment takes about 30 minutes and is relatively painless. Most people experience some redness and swelling immediately after the treatment, but this typically goes away within a few hours.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-28865 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/10/hydrafacial1-819x1024.png" alt="" width="819" height="1024" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;b&gt;Benefits of HydraFacials&lt;/b&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;HydraFacials offer a variety of benefits, including:&lt;/span&gt;&lt;/p&gt; &lt;ul&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Deep cleansing: The HydraFacial can remove dirt, oil, and dead skin cells from the skin, leaving it feeling clean and refreshed.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Exfoliation: The gentle exfoliation helps to improve the skin's texture and radiance.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Hydration: The hydrating serums help to plump up the skin and reduce the appearance of fine lines and wrinkles.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Acne treatment: The HydraFacial can help to clear up acne and prevent future breakouts.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Pigmentation reduction: The HydraFacial can help to reduce the appearance of age spots, sun damage, and other pigmentation problems.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Pore minimization: The HydraFacial can help to minimize the appearance of pores.&lt;/span&gt;&lt;/li&gt; &lt;/ul&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;b&gt;Getting a HydraFacial at TopDoc Clinics Miami&lt;/b&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;&lt;a href="https://topdocclinics.com/"&gt;TopDoc Clinics|Miami&lt;/a&gt; is a leading provider of HydraFacial treatments. Our experienced and certified staff will help you choose the right treatment plan for your individual needs. We offer a variety of &lt;a href="https://topdocclinics.com/contact-us/"&gt;HydraFacial&lt;/a&gt; packages to fit your budget.&lt;/span&gt;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt;&lt;div class="et_pb_module et_pb_code et_pb_code_2"&gt; &lt;div class="et_pb_code_inner"&gt;&lt;blockquote class="instagram-media" data-instgrm-captioned data-instgrm-permalink="https://www.instagram.com/reel/CwBKko1N9qI/?utm_source=ig_embed&amp;utm_campaign=loading" data-instgrm-version="14" style=" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:540px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);"&gt;&lt;div style="padding:16px;"&gt; &lt;a href="https://www.instagram.com/reel/CwBKko1N9qI/?utm_source=ig_embed&amp;utm_campaign=loading" style=" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;" target="_blank" rel="noopener"&gt; 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&lt;div style=" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)"&gt;&lt;/div&gt;&lt;/div&gt;&lt;div style="margin-left: auto;"&gt; &lt;div style=" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);"&gt;&lt;/div&gt; &lt;div style=" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);"&gt;&lt;/div&gt; &lt;div style=" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);"&gt;&lt;/div&gt;&lt;/div&gt;&lt;/div&gt; &lt;div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;"&gt; &lt;div style=" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;"&gt;&lt;/div&gt; &lt;div style=" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;"&gt;&lt;/div&gt;&lt;/div&gt;&lt;/a&gt;&lt;p style=" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;"&gt;&lt;a href="https://www.instagram.com/reel/CwBKko1N9qI/?utm_source=ig_embed&amp;utm_campaign=loading" style=" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;" target="_blank" rel="noopener"&gt;A post shared by Yamile Martinez (@yamie325)&lt;/a&gt;&lt;/div&gt;&lt;/blockquote&gt; &lt;script async src="//www.instagram.com/embed.js"&gt;&lt;/script&gt;&lt;/div&gt; &lt;/div&gt;&lt;div class="et_pb_module et_pb_text et_pb_text_23 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;p&gt;&lt;span style="font-weight: 400;"&gt;One of our professional estheticians performs our HydraFacial treatments in a relaxing and comfortable setting. You can expect to feel refreshed and rejuvenated after your treatment.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;To &lt;a href="https://topdocclinics.com/contact-us/"&gt;schedule&lt;/a&gt; a HydraFacial at TopDoc Clinics Miami, please call us today at (305) 486-7362.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Here are some additional things to keep in mind about HydraFacials:&lt;/span&gt;&lt;/p&gt; &lt;ul&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;HydraFacials are safe for most people, but it is important to talk to your doctor before getting one if you have any underlying health conditions.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;HydraFacials are not a substitute for medical treatments for skin problems such as acne or rosacea.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;The results of a HydraFacial treatment can last for several weeks, but you may need follow-up treatments to maintain the results.&lt;/span&gt;&lt;/li&gt; &lt;/ul&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;If you are looking for a non-invasive, in-office skin treatment that can improve the appearance of your skin, a HydraFacial may be a good option for you. &lt;a href="https://topdocclinics.com/contact-us/"&gt;Contact TopDoc Clinics|Miami&lt;/a&gt; today to schedule a consultation.&lt;/span&gt;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/10/hydrafacialscover.png</images> <url>https://topdoctormagazine.com/wellness/skin-care/hydrafacialtreatments/</url> </article> <article> <ID>28665</ID> <title>Celebrating National Farmers Day: Supporting Local Farms for a Sustainable Future</title> <publishDate>2023-10-02 16:00:17</publishDate> <description>&lt;div class="et_pb_section et_pb_section_22 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_22"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_22 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_1 clearfix et_pb_text_align_center et_pb_bg_layout_light"&gt; &lt;li class='et_pb_social_media_follow_network_3 et_pb_social_icon et_pb_social_network_link et-social-facebook'&gt;&lt;a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_4 et_pb_social_icon et_pb_social_network_link et-social-youtube'&gt;&lt;a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_5 et_pb_social_icon et_pb_social_network_link et-social-instagram'&gt;&lt;a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt;&lt;div class="et_pb_module et_pb_text et_pb_text_24 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;p&gt;&lt;span style="font-weight: 400;"&gt;Every year on October 12th, the United States celebrates National Farmers Day, a day dedicated to honoring the hardworking individuals who dedicate their lives to feeding the nation. This day provides us with an excellent opportunity to not only express our gratitude but also to learn more about the vital role farmers play in our lives and how we can support them. In this article, we'll explore the significance of National Farmers Day and offer active ways to support and buy from local farms.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h3&gt;&lt;strong&gt;The Importance of National Farmers Day&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;National Farmers Day serves as a reminder of farmers' essential role in sustaining our communities, economies, and overall well-being. Farmers are the backbone of our food system, working tirelessly to cultivate crops, raise livestock, and provide us with a diverse array of nutritious and delicious products.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-28845 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/10/nationalfarmersday2-819x1024.png" alt="" width="819" height="1024" /&gt;&lt;/p&gt; &lt;h3&gt;&lt;strong&gt;Here are some key reasons why National Farmers Day is worth celebrating:&lt;/strong&gt;&lt;/h3&gt; &lt;ol&gt; &lt;li&gt;&lt;span style="font-weight: 400;"&gt; Food Security: Farmers are responsible for ensuring a consistent and reliable food supply. They work diligently to grow crops and raise animals, making it possible for us to put meals on our tables daily.&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;ol start="2"&gt; &lt;li&gt;&lt;span style="font-weight: 400;"&gt; Economic Contributions: Agriculture is a significant contributor to the economy. In the United States, it generates billions of dollars in revenue and employs millions of people in various sectors, from farming to food processing and distribution.&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;ol start="3"&gt; &lt;li&gt;&lt;span style="font-weight: 400;"&gt; Environmental Stewardship: Many farmers actively practice sustainable and regenerative farming to protect the environment. Celebrating National Farmers Day encourages these practices, which are essential for a healthy planet.&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;ol start="4"&gt; &lt;li&gt;&lt;span style="font-weight: 400;"&gt; Community Building: Local farmers often play a crucial role in building strong, vibrant communities. They participate in local farmers' markets, educational programs, and community events, fostering a sense of unity and shared purpose.&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Let's delve into several ways you can actively support and purchase from local farms now that there is an understanding of the importance of National Farmer's Day.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-28844 alignnone size-large" src="https://topdoctormagazine.com/wp-content/uploads/2023/10/nationalfarmersday1-819x1024.png" alt="" width="819" height="1024" /&gt;&lt;/p&gt; &lt;h3&gt;&lt;strong&gt;Ways to Support Local Farms&lt;/strong&gt;&lt;/h3&gt; &lt;ol&gt; &lt;li&gt;&lt;span style="font-weight: 400;"&gt; Shop at Farmers' Markets: One of the best ways to support local farmers is by shopping at farmers' markets. These markets provide a direct connection between consumers and producers. You can come across fresh, locally grown produce and artisanal products and even engage in conversations with the farmers. By buying from farmers' markets, you support local agriculture and reduce the carbon footprint associated with long-distance food transportation.&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;ol start="2"&gt; &lt;li&gt;&lt;span style="font-weight: 400;"&gt; Join a Community Supported Agriculture (CSA) Program: CSA programs allow you to purchase a share of a local farm's produce for a season. In return, you receive a weekly or monthly supply of fresh, seasonal items. It's a win-win situation as you get fresh food while providing financial stability to the farm.&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;ol start="3"&gt; &lt;li&gt;&lt;span style="font-weight: 400;"&gt; Visit Farm-to-Table Restaurants: Choose restaurants that prioritize sourcing their ingredients from local farms. When dining out, ask where the food comes from and support establishments that invest in the community's agriculture.&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;ol start="4"&gt; &lt;li&gt;&lt;span style="font-weight: 400;"&gt; Participate in Farm Tours: Many local farms offer tours and educational programs. These experiences allow you to see firsthand how farms produce your food and provide an opportunity to learn about sustainable farming practices.&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;ol start="5"&gt; &lt;li&gt;&lt;span style="font-weight: 400;"&gt; Buy Directly from Farms: Some farms have their own farm stores or offer online platforms where you can purchase their products directly. By buying directly from the farm, you ensure that a more substantial portion of your money goes to the farmers themselves.&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;ol start="6"&gt; &lt;li&gt;&lt;span style="font-weight: 400;"&gt; Support Farm-to-School Programs: Encourage your local schools to participate in farm-to-school programs that promote using locally sourced ingredients in school cafeterias. This supports both local farmers and the health of students.&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;ol start="7"&gt; &lt;li&gt;&lt;span style="font-weight: 400;"&gt; Advocate for Local Farming: Raise awareness about the importance of local agriculture and advocate for policies that support small-scale and sustainable farming practices. Your voice can make a significant difference in shaping local and national agricultural policies.&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;ol start="8"&gt; &lt;li&gt;&lt;span style="font-weight: 400;"&gt; Volunteer on Farms: If you have the time and inclination, consider volunteering on local farms. Many farmers welcome helping hands during busy seasons, and it's an excellent way to learn about farming while directly contributing to the local food system.&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;ol start="9"&gt; &lt;li&gt;&lt;span style="font-weight: 400;"&gt; Choose Seasonal and Local Produce: When shopping at grocery stores, make an effort to choose locally grown and seasonal produce. Look for labels that indicate the origin of the product.&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;ol start="10"&gt; &lt;li&gt;&lt;span style="font-weight: 400;"&gt; Educate Yourself and Others: Take the time to educate yourself and your community about the benefits of supporting local farms. Share information about National Farmers Day and the importance of sustainable agriculture through social media, community events or local school programs.&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&lt;img class="aligncenter" src="https://media.giphy.com/media/I4SIM4anScQLuMcm6Z/giphy.gif" alt="" width="734" height="367" /&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;In conclusion, National Farmers Day is a time to express our gratitude to the dedicated individuals who feed our nation. By actively supporting and buying from local farms, we can ensure a more sustainable and resilient food system, strengthen our communities, and contribute to a healthier planet. Whether you choose to shop at farmers' markets, join a CSA program, or advocate for local farming, every effort counts in building a brighter future for farmers and consumers alike. So, this October 12th, let's celebrate National Farmers Day by taking meaningful actions to support the unsung heroes who nourish our lives.&lt;/span&gt;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/10/nationalfarmersdaycover.png</images> <url>https://topdoctormagazine.com/issues/celebrating-national-farmers-day-supporting-local-farms-for-a-sustainable-future/</url> </article> <article> <ID>28720</ID> <title>Discover Radiant Skin: Your Guide to Microneedling Benefits and Treatment at TopDoc Clinics Miami</title> <publishDate>2023-09-22 09:15:47</publishDate> <description>&lt;div class="et_pb_section et_pb_section_23 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_23"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_23 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_2 clearfix et_pb_text_align_center et_pb_bg_layout_light"&gt; &lt;li class='et_pb_social_media_follow_network_6 et_pb_social_icon et_pb_social_network_link et-social-facebook'&gt;&lt;a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_7 et_pb_social_icon et_pb_social_network_link et-social-youtube'&gt;&lt;a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_8 et_pb_social_icon et_pb_social_network_link et-social-instagram'&gt;&lt;a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt;&lt;div class="et_pb_module et_pb_text et_pb_text_25 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;p&gt;&lt;span style="font-weight: 400;"&gt;Microneedling is a minimally invasive cosmetic procedure that uses tiny needles to create controlled punctures in the skin. This can stimulate the production of collagen and elastin, which are the proteins that give skin its strength and elasticity. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Microneedling can address a variety of concerns, including:&lt;/span&gt;&lt;/p&gt; &lt;ul&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Acne scars&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Stretch marks&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Wrinkles&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Age spots&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Sun damage&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Hyperpigmentation&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Rosacea&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Melasma&lt;/span&gt;&lt;/li&gt; &lt;/ul&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Doctor's offices or medical spas can perform microneedling, which is a safe and effective procedure. The process typically takes about 30 minutes, and no downtime is required. You may experience some redness and swelling immediately after the procedure, but this will usually subside within a few days.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-28854 alignnone size-large" src="https://topdoctormagazine.com/wp-content/uploads/2023/09/radiant-skin1-1024x536.png" alt="" width="1024" height="536" /&gt;&lt;/p&gt; &lt;h2&gt;&lt;b&gt;How Does Microneedling Work?&lt;/b&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Microneedling works by creating tiny punctures in the skin. These punctures allow the body's natural healing process to kick in, stimulating collagen and elastin production. Collagen is the protein that gives skin its strength and elasticity, while elastin is the protein that gives skin its flexibility.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;The increased production of collagen and elastin can lead to several benefits, including:&lt;/span&gt;&lt;/p&gt; &lt;ul&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Reduced appearance of wrinkles and fine lines&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Improved skin texture&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Reduced appearance of scars&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Increased skin elasticity&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Improved skin tone and radiance&lt;/span&gt;&lt;/li&gt; &lt;/ul&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;b&gt;Is Microneedling Right for Me?&lt;/b&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Microneedling is a safe and effective procedure for most people. However, there are some people who should not get microneedling, including:&lt;/span&gt;&lt;/p&gt; &lt;ul&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;People with active acne&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;People with open wounds or infections on the skin&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;People with a history of keloid scarring&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;People who are pregnant or breastfeeding&lt;/span&gt;&lt;/li&gt; &lt;/ul&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;If you are considering microneedling, it is important to talk to your doctor or a qualified medical professional to see if it is right for you.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;b&gt;Getting Microneedling Done at TopDoc Clinics | Miami&lt;/b&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;TopDoc Clinics Miami is a leading provider of microneedling treatments. Our experienced and qualified team of doctors and nurses will work with you to create a personalized treatment plan that meets your individual needs.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Our team performs the microneedling treatments using the latest technology and techniques to ensure that you achieve the best possible results. We also offer a variety of other cosmetic treatments, including laser hair removal, Botox, and fillers.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;To learn more about microneedling or to schedule a consultation, don't hesitate to contact our team at TopDoc Clinics | Miami today.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;div style="width: 1080px;" class="wp-video"&gt;&lt;!--[if lt IE 9]&gt;&lt;script&gt;document.createElement('video');&lt;/script&gt;&lt;![endif]--&gt; &lt;video class="wp-video-shortcode" id="video-5071-1" width="1080" height="1350" preload="metadata" controls="controls"&gt;&lt;source type="video/mp4" src="https://topdoctormagazine.com/wp-content/uploads/2023/09/tdcmicroneedling.mp4?_=1" /&gt;&lt;a href="https://topdoctormagazine.com/wp-content/uploads/2023/09/tdcmicroneedling.mp4"&gt;https://topdoctormagazine.com/wp-content/uploads/2023/09/tdcmicroneedling.mp4&lt;/a&gt;&lt;/video&gt;&lt;/div&gt;&lt;/p&gt; &lt;h2&gt; &lt;/h2&gt; &lt;h2&gt;&lt;b&gt;Here are some additional things to keep in mind about microneedling:&lt;/b&gt;&lt;/h2&gt; &lt;ul&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;The number of microneedling treatments you need will vary depending on the severity of your skin concerns. Most people need 3-6 treatments spaced 4-6 weeks apart.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;You may experience some redness, swelling, and bruising after the procedure. This is normal and should subside within a few days.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;It is best to avoid sun exposure and the use of harsh skincare products for a few days after the procedure.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Microneedling is a safe and effective procedure, but it is important to choose a qualified provider.&lt;/span&gt;&lt;/li&gt; &lt;/ul&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;If you are considering microneedling, we encourage you to schedule a consultation with a qualified medical professional to see if it is right for you.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;To book your appointment at &lt;a href="https://topdocclinics.com/" target="_blank" rel="noopener"&gt;TopDoc Clinics&lt;/a&gt; | Miami, visit our&lt;a href="https://topdocclinics.com/" target="_blank" rel="noopener"&gt; website&lt;/a&gt; or&lt;a href="https://topdocclinics.com/contact-us/" target="_blank" rel="noopener"&gt; contact us&lt;/a&gt; by scanning the QR code.&lt;/span&gt;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/09/TDM_WebImgs_Facebook-LinkedIn-Website-39.png</images> <url>https://topdoctormagazine.com/issues/discover-radiant-skin-your-guide-to-microneedling-benefits-and-treatment-at-topdoc-clinics-miami/</url> </article> <article> <ID>28712</ID> <title>Products, Services and Legacies: An Interview With Jeffrey Luckey</title> <publishDate>2023-09-20 08:59:49</publishDate> <description>&lt;div class="et_pb_section et_pb_section_24 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_24"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_24 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_3 clearfix et_pb_text_align_center et_pb_bg_layout_light"&gt; &lt;li class='et_pb_social_media_follow_network_9 et_pb_social_icon et_pb_social_network_link et-social-facebook'&gt;&lt;a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_10 et_pb_social_icon et_pb_social_network_link et-social-youtube'&gt;&lt;a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_11 et_pb_social_icon et_pb_social_network_link et-social-instagram'&gt;&lt;a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt;&lt;div class="et_pb_module et_pb_text et_pb_text_26 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;p&gt;&lt;span style="font-weight: 400;"&gt;"We want to help doctors expand their practices, grow their businesses, make themselves known through &lt;/span&gt;&lt;a href="https://topdoctormagazine.com/" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;TopDoctor Magazine&lt;/span&gt;&lt;/a&gt;,&lt;span style="font-weight: 400;"&gt; and build relationships with them," said Jeffrey Luckey, TopDoc's Chief Revenue Officer.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;A veteran of the U.S. Navy, Luckey &lt;/span&gt;&lt;a href="https://topdocrx.com/about-us/" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;began his post-military career&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt; developing and marketing medical products, using the latest technology to improve how physicians deliver healthcare services and help physicians improve their financial health and build their legacies.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;His involvement in several healthcare businesses has made him a valuable resource to medical professionals. He is a provider of products and services that benefit his clients both personally and professionally. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-28956 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/09/IMG_0857-768x1024.jpg" alt="" width="768" height="1024" /&gt;&lt;/p&gt; &lt;h2&gt;&lt;b&gt;Products for Health and Hygiene&lt;/b&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Luckey's first company developed and marketed portable urinals, the &lt;/span&gt;&lt;a href="https://www.linkedin.com/in/jeffrey-luckey-51a77b49/" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;Stadium Pal and Stadium Gal&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;, which he successfully sold globally. They were popular enough to be featured on &lt;/span&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;The Late Show&lt;/span&gt;&lt;/i&gt;&lt;span style="font-weight: 400;"&gt; and &lt;/span&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;The Big Bang Theory&lt;/span&gt;&lt;/i&gt;&lt;span style="font-weight: 400;"&gt;.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;"I've had an e-commerce business for 25 years, and it's morphed into different things and services," he shared.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Luckey has expanded his business to include products to help make the lives of older adults and people with disabilities easier. He founded &lt;/span&gt;&lt;a href="https://www.biorelief.com/" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;BioRelief, Inc.&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;, which offers various personal hygiene products.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;b&gt;Starting With Top Doctor: The DX Machine&lt;/b&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Luckey kept his eyes open for additional services he could offer, and he soon connected with TopDoctor. He began his TopDoctor experience by promoting the &lt;/span&gt;&lt;a href="https://topdoctormagazine.com/wellness/lifestyle/a-businessmans-passion-for-healthcare-an-interview-with-mr-restee-collins/" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;DX Machine&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;, a diagnostic device that screens for diseases and conditions the patient may not have noticed yet. It quickly processes large volumes of data to accelerate diagnoses, improve decision-making and reduce costs and risks. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;"We had leads from shows TopDoc participated in. And then there were the other products that started coming along, like UltraMist, a non-invasive device to treat diabetic foot wounds and can be used to help accelerate healing for aesthetics. I worked on them continuously, getting some headway and forming relationships with doctors." he shared. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;b&gt;Helping Doctors Build Their Legacies&lt;/b&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Early in 2022, TopDoctor created TopDoc Financial Strategies, a financial service for physicians that offers the financial growth strategies and asset protection used by the top 1%. Built on a foundation of tax law and federal statutory codes, TopDoc Financial Strategies elevates the client's financial health. It operates with the philosophy: &lt;/span&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;We protect doctors so doctors can protect us&lt;/span&gt;&lt;/i&gt;&lt;span style="font-weight: 400;"&gt;.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Luckey connected with financial expert Christopher Gandy. Top DocFinancial Strategies aims to build clients' wealth and cultivate their legacies through tax strategies and estate planning. This service's advantage is offering trust to doctors and a way to mitigate taxes. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-28955 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/09/IMG_0768-768x1024.jpeg" alt="" width="768" height="1024" /&gt;&lt;/p&gt; &lt;h3&gt;&lt;b&gt;Professionally Persistent&lt;/b&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;"The doctors that take advantage of the tax savings program are ones that we have a good relationship with through the magazine or referrals from other doctors. Many we meet at events we sponsor where Chris Gandy speaks on the subject," he explained. It is then Luckey's job to reach out to the doctors. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;"I do my best to introduce myself and let them know that I will reach out to them to set up a one-on-one with Chris to see how we can help them," he shared. Doctors have busy schedules, so it can take 30 or 40 attempts to reach them. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;"I use text messages because they are extremely busy, and it's difficult for them to answer their cells. Because of this, Chris says that I am 'professionally persistent,'" he said.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Much of Luckey's success is that the people signing on are people he had connected with long ago when he approached them about the DX Machine or UltraMist. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;"I tell them they already talked to me once before. 'You want to hear about this conversation. You need to hear about this.' And I'm always persistent. As long as I have a cell phone, I text them and text them until they finally say, 'Okay, you're not going away. What do you have to show me," he explained.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h3&gt;&lt;b&gt;Doctors See the Light&lt;/b&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Luckey observes that once doctors respond, they are grateful for his persistence.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;"Everyone who replies and listens so far says they're glad they finally responded. They wonder why they have never heard of this before. They like everything they hear. Once they have their one-on-one with Chris, we usually hear one of three things from them, or sometimes all three," he shared:&lt;/span&gt;&lt;/p&gt; &lt;ul&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;This is the greatest tax strategy I have ever heard of!&lt;/span&gt;&lt;/i&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;Where were you ten years ago?&lt;/span&gt;&lt;/i&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;What do we need to do to get started?&lt;/span&gt;&lt;/i&gt;&lt;/li&gt; &lt;/ul&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;"Now, with a few doctors, every time I call them, they pick up the phone because I've already helped them," Luckey said. "Instead of trying to sell them something, we're saving them money. Some doctors save $70,000 yearly in taxes that they would've paid the IRS. Once you can help a doctor with that, you've earned their respect and ear."&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;He can start discussing other products and services with them, such as the DX Machine and UltraMist, or help them improve their celebrity status by assisting them in getting into TopDoctor Magazine. "It's all about helping them get better patient outcomes, earn more money, build a legacy and protect their assets. That's what motivates me," he added. Luckey is confident that offering these innovative products will grow TopDoctor.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;"It all comes back to the doctor. The first way to help a doctor is to earn their trust," he concluded. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Jeffrey Luckey knows that saving them a significant amount of money is an ideal way to get doctors' attention. He can then introduce other products and services that will significantly benefit their practices and patients.&lt;/span&gt;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/09/jeffluckeycover1.png</images> <url>https://topdoctormagazine.com/research/news/products-services-and-legacies-an-interview-with-jeffrey-luckey/</url> </article> <article> <ID>28706</ID> <title>Mastering Your Diet: The Key to Health and Performance</title> <publishDate>2023-09-18 08:49:46</publishDate> <description>&lt;div class="et_pb_section et_pb_section_25 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_25"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_25 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_4 clearfix et_pb_text_align_center et_pb_bg_layout_light"&gt; &lt;li class='et_pb_social_media_follow_network_12 et_pb_social_icon et_pb_social_network_link et-social-facebook'&gt;&lt;a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_13 et_pb_social_icon et_pb_social_network_link et-social-youtube'&gt;&lt;a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_14 et_pb_social_icon et_pb_social_network_link et-social-instagram'&gt;&lt;a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt;&lt;div class="et_pb_module et_pb_text et_pb_text_27 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;p&gt;&lt;span style="font-weight: 400;"&gt;The diet you are following will either make or break you!   &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;A balanced diet will help you maintain a healthy body and reflect positively on your daily performance.  &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Good nutrition is an important aspect of leading a healthy lifestyle. Your diet, combined with physical activity, can help you reach and maintain a healthy weight, reduce your risk of chronic diseases and promote your overall health.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Whether you are an athlete, a regular gym goer, or a person who just likes to maintain a healthy body, having a well-rounded diet that fits your needs is a major player towards your goal.  &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-28930 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/09/mastering-your-diet-1024x536.png" alt="" width="1024" height="536" /&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Many people find it hard to eat healthy and try to maintain a balance in their lives, especially with the fast-paced life we live. The best advice I can give you is to start with small steps. Small changes lead to bigger ones that will have a positive impact on your diet and your own life.  &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Start by writing down everything you eat and drink on a daily basis. Such a step is very important. Why? &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;After the day ends, you will take 5 minutes to sit and scan your food journal. Look at what you ate today and hold yourself accountable if you ate some high-calorie or fried fast food. You will highlight it in your journal and remember it to avoid making such a mistake again, as your goal is to get healthier.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Another essential step that many must remember is reading food labels well. What do I mean by that? Do not only read the kcal and skip the rest of the label. Make sure you check the ingredients well. Oftentimes, there are many preservatives you do not want to put in your body. Check the amount of sugar, sodium content and types of fat in the product. Pick the healthier food for you and your goal.  &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Think of your goals before you eat. Will that food help me get closer to my goal? Is that food needed in my diet? &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Do not find an excuse or look for justification for a cheat meal. Stick to your diet plan and stay in your lane. Often, people ask their nutritionist or dietitian for a cheat meal before they get close to their goal. That is the wrong way of thinking, and if you see a diet that involves deprivation, then know that any person won't be able to stay on such a diet long-term, and such a diet is not a healthy choice. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;I am not a fan of the term `cheat meal` because a balanced diet will always provide you with what your body needs, and you won't crave unneeded types of food that can negatively affect your body and delay you from reaching your goal or even performing well at your training.  &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-28926 aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/09/alexjamal2-683x1024.jpeg" alt="" width="732" height="1097" /&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Fix the bad habits and replace them with good ones. Human beings live by habits. Look at your lifestyle and what led you to where you are. Try to identify unhealthy habits, like sleeping late or eating processed food, and change those habits to good ones that will get you to live a healthy lifestyle.  &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Always aim for high protein. You may be able to live without carbohydrates, but you can't live without protein. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;A common piece of misinformation is that people think protein is only for muscles and that a lot of protein can negatively affect your health. That is not correct at all. In fact, any person who is highly active on a daily basis will need more protein and amino acids to help his body recover and perform well.  &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Right now, the recommended dietary allowance for protein is low and does not help a normal person stay healthy and strong. Not eating adequate amounts of protein on a daily basis often results in eating other macronutrients, thus affecting our body composition. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;As for athletes, you will definitely need to be on higher protein than the average person. The diet that you are following has a huge impact on your performance. Let us take an example of a boxer and a long-distance runner. Those two athletes are high-performers on a daily basis until the contest day comes. Most of the time, the boxer needs to make weight on the scale, so his nutritionist or registered dietician puts him on low carbs a few days before and keeps the protein moderate. The long-distance runner will be loading carbohydrates for a few days before. It's very important for all types of athletes to eat according to a plan and take any necessary supplements, go to sleep early to get good rest and stay hydrated all the time. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Now that you know how important it is to follow a healthy diet, start today and do not wait for a signal to save your health and save yourself from paying high medical bills from an unhealthy lifestyle.  &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Eating clean and healthy today is less expensive than paying for medicine and hospital bills in the near future.  &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;You can find more from Alex at:&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;&lt;a href="http://www.Fitnessresultscoach.com"&gt;www.Fitnessresultscoach.com &lt;/a&gt; &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;IG: &lt;a href="https://www.instagram.com/thetraineralex/"&gt;thetraineralex&lt;/a&gt;&lt;/span&gt;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/09/alexjamal1.jpeg.jpg</images> <url>https://topdoctormagazine.com/wellness/health-nutrition/mastering-your-diet-the-key-to-health-and-performance/</url> </article> <article> <ID>28697</ID> <title>Harvest Chicken and Autumn Vegetable Sheet Pan Dinner</title> <publishDate>2023-09-15 08:33:55</publishDate> <description>&lt;div class="et_pb_section et_pb_section_26 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_26"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_26 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_5 clearfix et_pb_text_align_center et_pb_bg_layout_light"&gt; &lt;li class='et_pb_social_media_follow_network_15 et_pb_social_icon et_pb_social_network_link et-social-facebook'&gt;&lt;a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_16 et_pb_social_icon et_pb_social_network_link et-social-youtube'&gt;&lt;a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_17 et_pb_social_icon et_pb_social_network_link et-social-instagram'&gt;&lt;a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt;&lt;div class="et_pb_module et_pb_text et_pb_text_28 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;p&gt;&lt;span style="font-weight: 400;"&gt;As the crisp air of autumn sets in, there's no better way to celebrate the season's bounty than with a comforting and flavorful meal straight from the farm. Our Balsamic Glazed Autumn Chicken with Roasted Vegetables recipe embraces the essence of fall, combining tender chicken breasts marinated in a rich balsamic infusion with a medley of vibrant autumn vegetables. This dish warms the heart and tantalizes the taste buds with its harmonious blend of sweet, savory, and earthy flavors. So head to your local farmers market, pick up the freshest seasonal ingredients, and get the whole family involved in preparing this delicious recipe. Whether you're looking to bring the family together or create a memorable dinner for friends, this farm-to-table delight promises to be a feast for both the eyes and the palate, embodying the very essence of fall's rich and colorful tapestry.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-28945 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/09/autumn1-819x1024.png" alt="" width="819" height="1024" /&gt;&lt;/p&gt; &lt;p&gt;&lt;strong&gt;Servings: 4&lt;/strong&gt;&lt;/p&gt; &lt;p&gt;&lt;strong&gt;Ingredients:&lt;/strong&gt;&lt;/p&gt; &lt;p&gt;&lt;strong&gt;For the Chicken and Marinade:&lt;/strong&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;- 4 boneless, skinless chicken breasts&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;- 2 tablespoons olive oil&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;- 2 tablespoons balsamic vinegar&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;- 2 cloves garlic, minced&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;- 1 teaspoon dried thyme&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;- Salt and pepper to taste&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;strong&gt;For the Autumn Vegetable Medley:&lt;/strong&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;- 2 cups butternut squash, peeled and cubed&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;- 2 cups Brussels sprouts, trimmed and halved&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;- 2 cups sweet potatoes, peeled and cubed&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;- 1 red onion, cut into wedges&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;- 2 tablespoons olive oil&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;- 1 teaspoon dried rosemary&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;- 1 teaspoon dried sage&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;- Salt and pepper to taste&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;strong&gt;Instructions:&lt;/strong&gt;&lt;/p&gt; &lt;ol&gt; &lt;li&gt;&lt;span style="font-weight: 400;"&gt; Preheat the Oven: Preheat your oven to 400°F (200°C).&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;ol start="2"&gt; &lt;li&gt;&lt;span style="font-weight: 400;"&gt; Marinate the Chicken: In a bowl, whisk together the olive oil, balsamic vinegar, minced garlic, dried thyme, salt, and pepper. Place the chicken breasts in a resealable plastic bag and pour in the marinade. Seal the bag and massage the marinade into the chicken. Let it marinate for at least 15 minutes or up to 1 hour in the refrigerator.&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;ol start="3"&gt; &lt;li&gt;&lt;span style="font-weight: 400;"&gt; Prepare the Vegetables: In a separate large mixing bowl, combine the butternut squash, Brussels sprouts, sweet potatoes, and red onion. Drizzle with olive oil and toss to coat. Sprinkle dried rosemary, dried sage, salt, and pepper over the vegetables, and toss again to evenly distribute the seasonings.&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;ol start="4"&gt; &lt;li&gt;&lt;span style="font-weight: 400;"&gt; Assemble the Sheet Pan Dinner: Line a large baking sheet with parchment paper or lightly grease it. Arrange the marinated chicken breasts on one side of the baking sheet. Place the seasoned vegetables on the other side, ensuring they are spread out in a single layer.&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;ol start="5"&gt; &lt;li&gt;&lt;span style="font-weight: 400;"&gt; Roasting: Transfer the baking sheet to the preheated oven and roast for about 25-30 minutes, or until the chicken is cooked through (reaching an internal temperature of 165°F or 74°C) and the vegetables are tender and slightly caramelized. Halfway through the cooking time, flip the chicken and toss the vegetables for even cooking.&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;ol start="6"&gt; &lt;li&gt;&lt;span style="font-weight: 400;"&gt; Serve: Once the chicken is cooked and the vegetables are roasted to perfection, transfer them to serving plates. The combination of fall flavors and roasted chicken creates a hearty and satisfying meal.&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="aligncenter" src="https://media.giphy.com/media/hHZfOv3tpyItG/giphy.gif" alt="" width="716" height="534" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;ol start="7"&gt; &lt;li&gt;&lt;span style="font-weight: 400;"&gt; Garnish: For a finishing touch, you can garnish the dish with fresh chopped parsley or a sprinkle of toasted pumpkin seeds.&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;ol start="8"&gt; &lt;li&gt;&lt;span style="font-weight: 400;"&gt; Enjoy: Delight in the warm and comforting flavors of fall with this farm-fresh sheet pan dinner. The balsamic-marinated chicken complements the caramelized sweetness of the autumn vegetables, making it a perfect dish for cozy evenings.&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/09/farmfresh-recipe.png</images> <url>https://topdoctormagazine.com/issues/harvest-chicken-and-autumn-vegetable-sheet-pan-dinner/</url> </article> <article> <ID>28691</ID> <title>OneSkin: The Most Innovative Way to Treat Your Skin</title> <publishDate>2023-09-13 08:26:14</publishDate> <description>&lt;div class="et_pb_section et_pb_section_27 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_27"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_27 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_6 clearfix et_pb_text_align_center et_pb_bg_layout_light"&gt; &lt;li class='et_pb_social_media_follow_network_18 et_pb_social_icon et_pb_social_network_link et-social-facebook'&gt;&lt;a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_19 et_pb_social_icon et_pb_social_network_link et-social-youtube'&gt;&lt;a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_20 et_pb_social_icon et_pb_social_network_link et-social-instagram'&gt;&lt;a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt;&lt;div class="et_pb_module et_pb_text et_pb_text_29 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;h2&gt;&lt;b&gt;Pioneering the Future of Health: Carolina Oliveira's Journey in Stem Cell Biology and Anti-Aging&lt;/b&gt;&lt;/h2&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;"&lt;/span&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;There are so many potential applications in using stem cell biology science to help people and avoid diseases that affect the health and quality of life for individuals&lt;/span&gt;&lt;/i&gt;&lt;span style="font-weight: 400;"&gt;," Carolina Oliveira, co-founder and CEO of OneSkin, said. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Oliveira has held a passion for human health and an interest in the sciences since the young age of 15. After obtaining her degree in biochemistry, she went on to get her Ph.D. in stem cell biology and tissue engineering, where she became even more passionate about using her knowledge to help others live a better life and aid in the pursuit of healthy aging. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-28890 aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/09/Portrait_Carolina-0854_final-683x1024.jpeg" alt="" width="727" height="1089" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;"&lt;/span&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;As a scientist, you always dream of finding a cure for a specific disease. Eventually, I learned that what underlies most of the diseases we research is aging or the accumulation of damage in our cells and tissues over time. So, if we can actually treat aging in the first place, we can help humans in a different way. By slowing down or reversing aging, we help them to live healthier for longer and avoid developing those diseases we are trying to cure&lt;/span&gt;&lt;/i&gt;&lt;span style="font-weight: 400;"&gt;," Oliveira said. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;b&gt;OneSkin's Holistic Approach to Longevity&lt;/b&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;It’s common to notice the physical signs of skin aging at some point in life, but with such a societal focus on skin aesthetics, most people fail to dig deeper into what skin aging means for their overall health. OneSkin created a new approach to address the aging of the skin - the body’s largest organ - first, with the goal of expanding to other tissues later down the line. OneSkin started with skin because skin is an often overlooked but very vital organ with huge impacts on health and the development of age-related diseases. While maintaining skin health with age will likely have a larger impact than we may think on the way we age, OneSkin doesn’t plan to limit its product development to a topical treatment. OneSkin's ultimate goal is to go beyond the skin and treat the whole body to help humans live healthier, better lives and avoid age-related diseases altogether. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;"Instead of treating diseases, we should treat what's actually causing all of those diseases, and it's aging. The science of the biology of aging and longevity has evolved so much, and scientists have started to find out what drives aging at the cellular level and how this is associated with many diseases," she said. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;b&gt;Revolutionizing “Anti-Aging Skincare” from the Cellular Level&lt;/b&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;OneSkin wasn’t founded with the goal of launching a product. Rather, the team of longevity scientists started OneSkin as a research platform to test the efficacy of anti-aging products on the market by growing human skin in the lab to replicate the skin tissues and the aging process. Their research platform uncovered the fact that most products don’t treat aging itself but just the symptoms of aging. They were primarily surface-level treatments, and no brands were trying to find and treat the root cause of aging. This is where the team realized that by developing products based on research instead of marketing goals, there was a better way to develop anti-aging products that could target aging at a cellular level. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;"What we realized that happens with the aging process is the accumulation of damaged cells, also called the senescent cells. These cells start to build up in our tissues as we age, and they basically function like a bad apple in a basket. They start secreting inflammatory signals that spoil the healthy cells around to age faster. And that leads to inflammation, collagen breakdown, and the signs of aging such as sagging, wrinkles, fine lines and so on," Oliveira said. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;OneSkin hypothesized that by reducing the amount of senescent cells in the skin, healthy cells could proliferate and function more optimally, producing more collagen, improving barrier function, and improving cellular repair mechanisms. So, they set out to find a molecule capable of reducing senescent cells in the skin. After years of research screening over 900 peptides and then optimizing the most promising ones, they developed the OS-01 peptide.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;"We go to the root cause; we go to the deeper levels of the skin to treat what's causing aging in the first place instead of only treating the surface of the skin," Oliveira said. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-28891 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/09/SHOT_1_GROUP_PDP_0969-FINAL_1-1024x683.jpeg" alt="" width="1024" height="683" /&gt;&lt;/p&gt; &lt;h2&gt; &lt;/h2&gt; &lt;h2&gt;&lt;b&gt;Beyond Just a Business&lt;/b&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;OneSkin focuses on more than just selling its products, though. They currently support two institutions via continuous donations. One is the Shepherd's Centers of America, a nonprofit that helps older adults continue enjoying their life as they grow older. If older individuals need support with technology, exercising, health or mental health, the Shepherd’s Centers of America aids them. OneSkin seeks to support others with a similar mission, empowering people to enjoy their lives as they age. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Lifespan.io is another nonprofit that OneSkin supports. It is a nonprofit that supports research in the field of aging and longevity with an initiative to gather scientists to share their research. As they are currently supporting a project on Alzheimer's, they bring community to those with related diseases and benefit from the new developing technologies in the field of science. Lifespan.io focuses on education and promoting science-backed information so people make better choices today and age better tomorrow. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;"More and more consumers are demanding science-backed products. For a while, a lot of companies got away with great marketing, but now consumers are looking for real benefits and long-lasting effects," Carolina Oliveira said. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;OneSkin believes in developing products through the rigor of the scientific process to deliver products that provide lasting benefits to health. They are proud pioneers in an emerging revolution in the anti-aging industry that will allow more consumers to gain access to technologies and products to live better lives. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;a href="https://topdocclinics.com" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;TopDoc Clinics&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt; offers some of the most innovative health care and regenerative medicine in the U.S. Aesthetics and skin health is a passion that TopDoc Clinics and OneSkin have in common. Be on the lookout for OneSkin products at TopDoc Clinics. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-28892 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/09/SHOT_3_SCIENCE_1278-FINAL-1024x683.jpeg" alt="" width="1024" height="683" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;b&gt;What Sets OneSkin Apart&lt;/b&gt;&lt;b&gt; &lt;/b&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Not only is OneSkin backed by extensive research and years of product development, but they’re also the first company to use longevity science to do it. OneSkin is the first to develop a novel ingredient targeting cellular senescence, a primary driver of skin aging. Prior to OneSkin's findings, there was no other company using this approach to promote skin age reversal. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;"Most dermatologists and skincare companies are using common ingredients that have been in the market for over 50 years, such as retinoids or other acids, and while these can promote better-looking skin, they may also cause inflammation and irritation and were not developed specifically to target aging itself," she said. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;OneSkin has a new approach to target what drives aging at the cellular level and validate the age reversal effects in the lab. This is vital in the approach to treating aging at its root cause and sets them apart from other companies advertising age reversal for your skin. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;For more information on OneSkin and their products, visit their &lt;/span&gt;&lt;a href="https://www.oneskin.co" target="_blank" rel="noopener"&gt;&lt;b&gt;website&lt;/b&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt; or their social media on &lt;/span&gt;&lt;a href="https://www.instagram.com/oneskin.co/?hl=en" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;Instagram&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;, &lt;/span&gt;&lt;a href="https://www.facebook.com/OneSkinTech/" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;Facebook&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt; or YouTube, and be sure to check out the testimonials.&lt;/span&gt;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/09/oneskin1.png</images> <url>https://topdoctormagazine.com/issues/oneskin-the-most-innovative-way-to-treat-your-skin/</url> </article> <article> <ID>28684</ID> <title>From Private Chef to Health Crusader: Chef Tzarina's Journey of Transformation Through Food</title> <publishDate>2023-09-11 19:32:40</publishDate> <description>&lt;div class="et_pb_section et_pb_section_28 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_28"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_28 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_7 clearfix et_pb_text_align_center et_pb_bg_layout_light"&gt; &lt;li class='et_pb_social_media_follow_network_21 et_pb_social_icon et_pb_social_network_link et-social-facebook'&gt;&lt;a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_22 et_pb_social_icon et_pb_social_network_link et-social-youtube'&gt;&lt;a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_23 et_pb_social_icon et_pb_social_network_link et-social-instagram'&gt;&lt;a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt;&lt;div class="et_pb_module et_pb_text et_pb_text_30 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;p&gt;&lt;span style="font-weight: 400;"&gt;In the world of haute cuisine and culinary artistry, there are chefs who not only tantalize our taste buds but also transform lives through the power of food. Chef Tzarina, the culinary virtuoso gracing the cover of TopDoctor Magazine, is one such remarkable figure. Beyond her culinary prowess, she has ventured into the realm of health and wellness, using her own personal journey as a guiding light to help others navigate the path to a healthier, happier life.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;b&gt;A Culinary Odyssey&lt;/b&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Tzarina's food journey began at the early age of 16 when she enrolled in culinary school, where she knew her love for food and people would be combined into a beautiful career and life. As she worked her way through restaurants all over England, she finessed her skills as a chef, delighting the palates of many. Her culinary creations eventually graced the tables of the uber-wealthy, worldly diplomats and those who cherished the exquisite art of gastronomy. However, Tzarina's story isn't just about preparing sumptuous meals; it's about how food became a catalyst for change.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;b&gt;A Personal Health Journey&lt;/b&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Life took an unexpected turn when Tzarina found herself battling a relentless foe—endometriosis, diagnosed at the age of 14. Over time, this insidious condition led to the formation of massive tumors and cysts within her body, threatening her health and well-being. Faced with a pivotal choice, she embarked on a difficult global quest for healing and acceptance.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Tzarina's journey wasn't just about medical interventions; it was a holistic transformation encompassing diet, lifestyle, exercise, and mental health. She was determined to regain control of her life and health. Her resilience and commitment to her own well-being ultimately led her to discover the transformative power of food.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;img class="aligncenter wp-image-28833 size-large" src="https://topdoctormagazine.com/wp-content/uploads/2023/09/cheftzarina1-822x1024.png" alt="" width="822" height="1024" /&gt;&lt;/p&gt; &lt;h2&gt;&lt;b&gt;Food as Medicine&lt;/b&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Food, often underestimated, became Tzarina's primary prescription on her path to recovery. She realized that the choices we make in our diet can profoundly impact our health. Through meticulous research and personal experience, she curated a diet that not only nourished her body but also aided in her healing process. At the time, this was also the only thing that was financially available to her as she was saving for many years for what would become her life-saving surgery.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;While working alongside many wealthy clients who noticed her skillset and attention to nutrition, many successful individuals contracted her to help them make lifestyle changes, change their diet, detox and even support their journeys to sobriety. When given the opportunity to work with clients' medical teams, evaluate their bloodwork and adjust their diets accordingly, she became a sponge to not only apply these combined practices to her own life but also to those around her.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Tzarina's story is a testament to the idea that food can be the first prescription written when someone faces a pivotal moment in their life. Whether by necessity or desire, a shift in dietary habits can lead to profound transformations. Her journey is an inspiration for those who seek a healthier, happier life through food.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Her greatest accomplishment to date was serving a client at their private estate with a team of 25 medical professionals to assist with detox and rehabilitation, serving as the culinary leader to a team of 4 cooks to ensure at all hours of the day, they were able to deliver nutritious, delicious and most importantly, effective meals.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt; &lt;/span&gt;&lt;/p&gt; &lt;h2&gt;&lt;b&gt;Empowering Others&lt;/b&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Having triumphed over 15+ years of health challenges, Tzarina is now on a mission—a mission to empower others to take control of their well-being through food. She understands that her experiences, while deeply personal, can resonate with countless individuals facing health-related crossroads. Tzarina's message is clear: you have the power to change your life through the choices you make in your kitchen.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-28834 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/09/cheftzarina2-822x1024.png" alt="" width="822" height="1024" /&gt;&lt;/p&gt; &lt;h2&gt;&lt;b&gt;Extending the Impact&lt;/b&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;While Tzarina once worked in the most exclusive, private settings, she has now extended her impact to a wider audience. She collaborates with TopDoctor Magazine and teams at TopDoc Clinics around the world to share her knowledge and expertise with readers and clients. Her aim is to provide subscribers with the knowledge and practices employed by the top 1% of the world's population. Through these meaningful collaborations, she aims to motivate TopDoctor Magazine's readers to prioritize their well-being by focusing on nutrition, curated supplement regimens, and wellness plans.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;The journey to reclaim oneself includes many aspects that TopDoc Clinics help patients with every day. "When you feel like you're on the other side, you get to enjoy the ride and reclaim and embrace how powerful you are. With the right team and people around you, you get to feel amazing, sexy, and vibrant while dealing with challenges that seemingly took away days you can't get back. It's about embracing the present and the future to educate and advocate for a brighter, healthier future."&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;b&gt;The Prescription for Transformation&lt;/b&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;The first prescription to write is a grocery list and meal plan with your wellness team that money-hungry marketing doesn't influence but is curated specifically to YOUR body and wellness goals. Chef Tzarina's message is not just about gourmet dining; it's about the art of living well, and her life's work exemplifies this philosophy.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;b&gt;The Next Chapter&lt;/b&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;After spending most of her career behind the veils of NDA after NDA, Tzarina took a leap of faith to film with a reality television show that has just aired in the United States with viewership that broke records for the series, excited a large fan base and dealt with some of the toughest issues seen on modern day reality tv. Follow along on her journey as she brings her years of knowledge and expertise to the public, and she herself continues to seek out new information for health, wellness, and anti-aging via her Instagram @cheftzarina and website www.cheftzarina.com.&lt;/span&gt;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/10/171-Website.jpg</images> <url>https://topdoctormagazine.com/wellness/health-nutrition/from-private-chef-to-health-crusader-chef-tzarinas-journey-of-transformation-through-food/</url> </article> <article> <ID>28657</ID> <title>The Secret to Women’s Health: Cycle-Syncing</title> <publishDate>2023-09-06 18:53:52</publishDate> <description>&lt;div class="et_pb_section et_pb_section_29 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_29"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_29 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_8 clearfix et_pb_text_align_center et_pb_bg_layout_light"&gt; &lt;li class='et_pb_social_media_follow_network_24 et_pb_social_icon et_pb_social_network_link et-social-facebook'&gt;&lt;a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_25 et_pb_social_icon et_pb_social_network_link et-social-youtube'&gt;&lt;a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_26 et_pb_social_icon et_pb_social_network_link et-social-instagram'&gt;&lt;a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt;&lt;div class="et_pb_module et_pb_text et_pb_text_31 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;p&gt;&lt;span style="font-weight: 400;"&gt;There’s a new wellness trend taking the internet by storm, and it’s not just a fad. It’s called cycle-syncing, and it’s the key to unlocking the healthiest version of yourself.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h3&gt;&lt;strong&gt;What Does it Mean to “Cycle-Sync?”&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;a href="https://www.wholisticallyhannah.com/all/how-to-cycle-sync" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;Cycle-syncing&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt; refers to catering your lifestyle to your menstrual cycle. That doesn’t just mean eating extra chocolate during your period (which is actually recommended!). The fact is your body has four phases that it goes through cyclically. Your energy levels and hormones drastically shift through the cycle, so your body needs certain nutrients and exercise to thrive through each phase. So, based on what you eat and the exercises you do during each phase, you can optimize your energy and mood.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-28792 aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/09/cyclesyncingmoon-240x300.png" alt="" width="729" height="912" /&gt;&lt;/p&gt; &lt;h3&gt; &lt;/h3&gt; &lt;h3&gt;&lt;strong&gt;The Four Phases of Your Cycle Explained&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Let’s start with the fun phase: ovulation. As you know, &lt;/span&gt;&lt;a href="https://www.eviemagazine.com/post/everything-you-need-to-know-about-the-ovulatory-phase" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;this is your fertile window&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;. The main function of this part of the cycle is to prepare your body for a potential baby. That said, whether or not you’re trying to get pregnant, this is when your body’s at its peak. Everything’s on high: your energy, confidence, and charisma. Think of this as your “summer” phase, where you could take on the world. In this phase, you’ll want challenging workouts and load up on &lt;/span&gt;&lt;a href="https://www.eviemagazine.com/post/10-best-foods-for-ovulation" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;good carbs and vitamin B&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;. Soak this part in because it’s one of the shortest phases of your cycle.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Next up is the &lt;/span&gt;&lt;a href="https://www.eviemagazine.com/post/everything-you-need-to-know-about-the-luteal-phase" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;luteal phase&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;. This one can feel like an emotional rollercoaster. Starting into this phase, you still feel pretty good since you’ve just come off ovulation. You may not notice you’re going downhill yet because you’re fresh off the peak. But then comes the drop, when your body realizes you’re not pregnant. Your hormones and energy levels are in a freefall, so expect to feel sad or grumpy for no reason. You should start slowing down your workouts and stock up on healthy fats and naturally sweeter foods to help with cravings. This is your “fall” phase as your body gears up for winter—known as your period. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-28793 aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/09/cyclesyncingchocolate-300x157.png" alt="" width="738" height="386" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Then your period arrives. While it’s easy to meet this phase with frustration, it’s a natural part of the body. Your energy levels are at their lowest, so take this time to rest and catch up on sleep. It’s your “winter” phase, so don’t feel guilty about hibernating and &lt;/span&gt;&lt;a href="https://www.eviemagazine.com/post/5-ways-to-actually-look-forward-to-your-period-instead-of-dreading-it" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;focusing on taking care of yourself&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;. Believe it or not, heavy cramping is not normal, so it matters what you do. Rest up and indulge in warm meals, like a heating pad inside your body. Some other things to eat: broccoli to help with cramps, lentils to satisfy cravings, and spinach and dark chocolate to replenish iron and provide magnesium.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Following winter is your “spring” time, when your body starts to wake up in your &lt;/span&gt;&lt;a href="https://www.eviemagazine.com/post/everything-you-need-to-know-about-the-follicular-phase"&gt;&lt;span style="font-weight: 400;"&gt;follicular phase&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;. Your energy and hormone levels are rising, so you feel like a butterfly coming out of your cocoon. You’re feeling great again as your body prepares for ovulation. This is a great time for fresh fruits and veggies, and you’ll start feeling energized for more intense workouts.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h3&gt;&lt;strong&gt;Why It Matters&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Simply put, &lt;/span&gt;&lt;a href="https://nourishwithbella.com/blog/2021/3/8/cycle-syncing-how-to-optimize-your-life-with-your-cycle" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;it’s your health&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;! Getting in touch with your cycle will help you with your fertility. It’ll also allow you to feel your best, achieve the body of your dreams, and enjoy what every phase has to offer. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Women’s health is linked to cycle-syncing because it’s simply how a woman’s body works. This is especially important even if you don’t have a normal cycle. In fact, getting into a monthly cycle can help bring back your period (which is a good thing!). Many women struggle with irregular periods, and that likely has to do with most women being unaware of cycle-syncing. Exercising too much, not getting enough sleep, or being constantly stressed can throw off our cycle, which is detrimental to our health.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Especially as more women are sounding the alarm on birth control pills, it’s crucial that we are in touch with our cycle.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class=" alignnone" src="https://media.giphy.com/media/10jniOyQtffjbO/giphy.gif" alt="" width="720" height="435" /&gt;&lt;/p&gt; &lt;h3&gt; &lt;/h3&gt; &lt;h3&gt;&lt;strong&gt;How to Get Started&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Here’s how the cycle is roughly broken down: A woman’s cycle is typically 28 days. Your cycle begins when your period starts. The first half of your cycle, days 1-14, are your menstrual and follicular phases. Menstruation is about five days, the rest are your follicular phase. The second half, days 15-28, are your ovulation and luteal phases. Ovulation can be about three to five days, and the rest is your luteal phase.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;There’s good news if you don’t know how to keep up with that, or if you don’t have a regular cycle. First of all, there are a number of cycle-syncing apps that track it for you. My favorite is &lt;/span&gt;&lt;a href="https://28.co" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;28 by Evie&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;! This app’s especially great since it provides recommended foods and workouts to help you feel your best. Secondly, if you don’t have a regular cycle, it’s recommended that you still stick to a monthly cycle. Your body will benefit from the routine, which will help regulate you over time. If you don’t know where to start, your first day can be on the next new moon. And thankfully, the app tracks that too! &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h3&gt;&lt;strong&gt;Conclusion&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Women’s bodies are so unique that almost every day of the cycle, our energy levels shift. That’s why we deserve to give our body what it needs so we can enjoy every phase. So, what are you waiting for? I encourage you to try cycle-syncing to unleash your ultimate femininity.&lt;/span&gt;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/09/TDM_WebImgs_Facebook-LinkedIn-Website-32-1.png</images> <url>https://topdoctormagazine.com/issues/the-secret-to-womens-health-cycle-syncing/</url> </article> <article> <ID>28674</ID> <title>Balancing Hormones Naturally: Tips for Women</title> <publishDate>2023-09-04 19:12:20</publishDate> <description>&lt;div class="et_pb_section et_pb_section_30 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_30"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_30 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_9 clearfix et_pb_text_align_center et_pb_bg_layout_light"&gt; &lt;li class='et_pb_social_media_follow_network_27 et_pb_social_icon et_pb_social_network_link et-social-facebook'&gt;&lt;a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_28 et_pb_social_icon et_pb_social_network_link et-social-youtube'&gt;&lt;a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_29 et_pb_social_icon et_pb_social_network_link et-social-instagram'&gt;&lt;a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt;&lt;div class="et_pb_module et_pb_text et_pb_text_32 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;h2&gt;&lt;strong&gt;Introduction &lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Hormonal imbalances can affect women of all ages, causing a range of physical and emotional symptoms. While medical intervention may be necessary in some cases, there are also natural ways to help balance hormones. This article will explore some fun and educational tips for women to balance their hormones naturally. By incorporating these practices into your daily routine, you can promote hormonal harmony and overall well-being.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h3&gt;&lt;strong&gt;1. Prioritize a Healthy Diet &lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;A balanced and nutritious diet plays a crucial role in maintaining hormonal balance. Include a variety of fresh fruits, vegetables, whole grains, and lean proteins in your meals. In addition, certain foods, such as flaxseeds, fatty fish, and cruciferous vegetables like broccoli and kale, can specifically support hormone health.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h3&gt;&lt;strong&gt;2. Regular Exercise &lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Engaging in regular physical activity not only improves overall health but also helps regulate hormones. Exercise stimulates the release of endorphins, which can enhance mood and reduce stress levels. Most days of the week, aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking, cycling, or dancing.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-28942 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/09/balancinghormones2-819x1024.png" alt="" width="819" height="1024" /&gt;&lt;/p&gt; &lt;h3&gt;&lt;strong&gt;3. Stress Management &lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Chronic stress can disrupt hormone balance. Incorporate stress management techniques into your routine, such as deep breathing exercises, meditation, yoga, or spending time in nature. Find activities that help you relax and unwind, and prioritize them.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h3&gt;&lt;strong&gt;4. Adequate Sleep &lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Sleep is essential for hormone regulation and overall well-being. Aim for 7-9 hours of quality sleep each night. Establish a consistent sleep routine, creating a calm, dark environment to optimize sleep quality.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="aligncenter" src="https://media.giphy.com/media/NDUOZHddH9HMI/giphy.gif" alt="" width="730" height="542" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h3&gt;&lt;strong&gt;5. Avoid Toxins &lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Toxins found in household cleaning products, personal care items, and pesticides can disrupt hormone balance. Opt for natural and organic alternatives whenever possible. Choose products free of parabens, phthalates, and synthetic fragrances. Additionally, consider using glass or stainless-steel containers for food and beverages instead of plastic.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h3&gt;&lt;strong&gt;6. Herbal Supplements &lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Certain herbal supplements can support hormone balance. Herbs such as maca, chasteberry, and evening primrose oil have been traditionally used to promote hormonal harmony. However, it is essential to consult with a healthcare professional before incorporating any new supplements into your routine.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h3&gt;&lt;strong&gt;7. Maintain a Healthy Weight &lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Maintaining a healthy weight is vital for hormone balance. Excess body fat can lead to hormonal imbalances, particularly in estrogen levels. Aim for a balanced diet and regular exercise to help achieve and maintain a healthy weight.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h3&gt;&lt;strong&gt;8. Stay Hydrated &lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Proper hydration is essential for optimal hormone function. Drink plenty of water throughout the day to help support the body's natural detoxification processes. In addition, reduce your sugary drinks and caffeine intake, as they can disrupt hormone levels.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;strong&gt;Conclusion &lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Balancing hormones naturally is a holistic approach that encompasses various lifestyle factors. Women can promote hormonal harmony by prioritizing a healthy diet, regular exercise, stress management, adequate sleep, toxin avoidance, and herbal supplements. Maintaining a healthy weight and staying hydrated is essential in supporting hormone balance. Remember, it is always recommended to consult with a healthcare professional before making any significant changes to your diet or lifestyle. However, by taking small steps towards balancing your hormones naturally, you can experience improved well-being and vitality in your daily life.&lt;/span&gt;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/09/Balancing-Hormones-Naturally.png</images> <url>https://topdoctormagazine.com/issues/balancing-hormones-naturally-tips-for-women/</url> </article> <article> <ID>28648</ID> <title>The Gut-Skin Connection: How a Healthy Gut Leads to Radiant Skin</title> <publishDate>2023-09-04 18:39:40</publishDate> <description>&lt;div class="et_pb_section et_pb_section_31 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_31"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_31 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_10 clearfix et_pb_text_align_center et_pb_bg_layout_light"&gt; &lt;li class='et_pb_social_media_follow_network_30 et_pb_social_icon et_pb_social_network_link et-social-facebook'&gt;&lt;a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_31 et_pb_social_icon et_pb_social_network_link et-social-youtube'&gt;&lt;a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_32 et_pb_social_icon et_pb_social_network_link et-social-instagram'&gt;&lt;a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt;&lt;div class="et_pb_module et_pb_text et_pb_text_33 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;h2&gt;&lt;strong&gt;Introduction&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;The quest for radiant and healthy skin has been a timeless pursuit. We invest in skincare products, follow rigorous beauty routines and seek the advice of dermatologists. However, what if I told you that the secret to achieving glowing skin may lie not just in what you put on your skin but in what you put in your body? The emerging field of gut-skin health has shed light on the profound connections between a healthy gut and healthy skin. In this article, we will delve into the fascinating relationship between the two and explore how nurturing your gut can lead to a radiant complexion.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;strong&gt;Understanding the Gut Microbiome&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;The gut microbiome is a bustling ecosystem of trillions of microorganisms residing in your gastrointestinal tract, including bacteria, viruses, fungi and other microbes. This complex community plays a crucial role in maintaining overall health. One of its many functions is aiding digestion and absorption of nutrients from the food we consume. However, its influence extends beyond the gut.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-28900 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/09/171-Website-1024x536.png" alt="" width="1024" height="536" /&gt;&lt;/p&gt; &lt;p&gt;&lt;strong style="color: #333333; font-size: 22px;"&gt;1. Inflammation and Skin Health&lt;/strong&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Chronic inflammation is a common underlying factor in many skin conditions, such as acne, eczema and psoriasis. Interestingly, the gut is a significant player in regulating inflammation throughout the body. Disrupting the balance of gut bacteria can lead to a condition known as "leaky gut syndrome." In this state, the intestinal barrier becomes more permeable, allowing harmful substances, such as bacteria and toxins, to escape into the bloodstream.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;These foreign invaders trigger an immune response, leading to systemic inflammation. This inflammation can manifest in the skin, exacerbating skin conditions or even contributing to the development of new ones. Therefore, maintaining a balanced gut microbiome is crucial in preventing and managing skin inflammation.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;strong style="color: #333333; font-size: 22px;"&gt;2. Nutrient Absorption and Skin Health&lt;/strong&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Your gut is responsible for breaking down food and absorbing essential nutrients, including vitamins and minerals crucial for skin health. For example, vitamin A is essential for skin cell production and repair, while vitamin E is a potent antioxidant that helps protect the skin from oxidative stress. When your gut is not functioning optimally, it can hinder the absorption of these vital nutrients, potentially leading to dull, dry or unhealthy-looking skin.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;strong style="color: #333333; font-size: 22px;"&gt;3. Gut-Brain-Skin Axis&lt;/strong&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;The gut-brain axis intricately links the gut to the brain, and recent research has revealed that this connection also extends to the skin. Stress and other emotional factors can trigger skin conditions or exacerbate existing ones. These emotional triggers are closely related to the gut-brain-skin axis.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;When you're stressed or anxious, your gut can react by disrupting the balance of its microbial inhabitants, leading to inflammation and skin issues. Conversely, imbalances in the gut can send signals to the brain that contribute to stress and anxiety, creating a vicious cycle that negatively impacts both gut and skin health. Therefore, managing stress and nurturing your gut can profoundly impact your skin's well-being.&lt;/span&gt;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt;&lt;div class="et_pb_module et_pb_code et_pb_code_3"&gt; &lt;div class="et_pb_code_inner"&gt;&lt;blockquote class="instagram-media" data-instgrm-captioned data-instgrm-permalink="https://www.instagram.com/reel/CyEUIdEOx-R/?utm_source=ig_embed&amp;utm_campaign=loading" data-instgrm-version="14" style=" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:540px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);"&gt;&lt;div style="padding:16px;"&gt; &lt;a href="https://www.instagram.com/reel/CyEUIdEOx-R/?utm_source=ig_embed&amp;utm_campaign=loading" style=" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;" target="_blank" rel="noopener"&gt; &lt;div style=" display: flex; 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border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;"&gt;&lt;/div&gt;&lt;/div&gt;&lt;/a&gt;&lt;p style=" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;"&gt;&lt;a href="https://www.instagram.com/reel/CyEUIdEOx-R/?utm_source=ig_embed&amp;utm_campaign=loading" style=" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;" target="_blank" rel="noopener"&gt;A post shared by TopDoctor Magazine (@topdoctormagazine)&lt;/a&gt;&lt;/div&gt;&lt;/blockquote&gt; &lt;script async src="//www.instagram.com/embed.js"&gt;&lt;/script&gt;&lt;/div&gt; &lt;/div&gt;&lt;div class="et_pb_module et_pb_text et_pb_text_34 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;h2&gt;&lt;strong&gt;Probiotics and Prebiotics: Your Skin's Best Friends&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Now that we understand the connection between the gut and skin, let's explore how to promote a healthy gut microbiome and, in turn, improve skin health. Probiotics and prebiotics are two essential components in this quest.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;strong style="color: #333333; font-size: 22px;"&gt;1. Probiotics: The Gut's Superheroes&lt;/strong&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Probiotics are live microorganisms that offer various health benefits when consumed in adequate amounts. They are often referred to as "good" or "friendly" bacteria because they help maintain a balanced gut microbiome. Fermented foods like yogurt, kefir, kimchi, sauerkraut, and some supplements contain probiotics.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;When you consume probiotics, they populate your gut, crowding out harmful bacteria and helping to restore balance. This can aid in reducing inflammation, improving nutrient absorption, and supporting overall gut health, all of which contribute to healthier skin.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h3&gt;&lt;strong&gt;2. Prebiotics: Food for Your Gut Microbes&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Prebiotics are non-digestible fibers found in certain foods that nourish the beneficial bacteria in your gut. They serve as food for probiotics and help them thrive. Prebiotics-rich foods include garlic, onions, leeks, asparagus and bananas.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Incorporating prebiotic-rich foods into your diet can create a favorable environment for probiotics to flourish. This synergy between prebiotics and probiotics promotes a harmonious gut microbiome, positively impacting your skin's appearance and health.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-28899 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/09/Issue-171-Insta-1-819x1024.png" alt="" width="819" height="1024" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;strong&gt;Diet and Lifestyle for a Radiant Complexion&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;In addition to probiotics and prebiotics, your overall diet and lifestyle play a pivotal role in nurturing both your gut and skin health. Here are some tips to achieve a radiant complexion:&lt;/span&gt;&lt;/p&gt; &lt;ol&gt; &lt;li&gt;&lt;span style="font-weight: 400;"&gt; Eat a Balanced Diet: Consume a variety of whole foods, including fruits, vegetables, lean proteins and whole grains. This provides essential nutrients for your skin and supports a diverse gut microbiome.&lt;/span&gt;&lt;/li&gt; &lt;li&gt;&lt;span style="font-weight: 400;"&gt; Stay Hydrated: Proper hydration is essential for maintaining skin moisture and elasticity. Aim to drink enough water throughout the day.&lt;/span&gt;&lt;/li&gt; &lt;li&gt;&lt;span style="font-weight: 400;"&gt; Reduce Sugar and Processed Foods: High sugar intake and processed foods can disrupt the gut microbiome and promote inflammation. Limit these in your diet.&lt;/span&gt;&lt;/li&gt; &lt;li&gt;&lt;span style="font-weight: 400;"&gt; Manage Stress: Practice stress-reduction techniques such as meditation, deep breathing, yoga or mindfulness to keep the gut-brain-skin axis in balance.&lt;/span&gt;&lt;/li&gt; &lt;li&gt;&lt;span style="font-weight: 400;"&gt;Get Adequate Sleep: Quality sleep is essential for skin regeneration and overall health. Aim for 7-9 hours of sleep per night.&lt;/span&gt;&lt;/li&gt; &lt;li&gt;&lt;span style="font-weight: 400;"&gt; Limit Alcohol and Caffeine: Excessive alcohol and caffeine intake can dehydrate the skin and disrupt sleep patterns. Use them in moderation.&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;img class="aligncenter" src="https://media.giphy.com/media/7PK51oAq6EcUnrQYmW/giphy-downsized-large.gif" alt="" width="737" height="737" /&gt;&lt;/h2&gt; &lt;h2&gt; &lt;/h2&gt; &lt;h2&gt;&lt;strong&gt;Conclusion&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;The connection between a healthy gut and healthy skin is undeniable. Your gut microbiome influences inflammation, nutrient absorption and the gut-brain-skin axis, all of which are crucial for skin health. By incorporating probiotics and prebiotics and adopting a balanced diet and lifestyle, you can nurture your gut and achieve a radiant complexion from within. So, the next time you invest in skincare products, remember to invest in your gut's well-being for truly glowing and healthy skin.&lt;/span&gt;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/09/171-Website-1024x536.png</images> <url>https://topdoctormagazine.com/issues/the-gut-skin-connection-how-a-healthy-gut-leads-to-radiant-skin/</url> </article> <article> <ID>28528</ID> <title>Nobel-Prize Inspired Innovation: Centropix Pioneers A New Era In Wellness Technology</title> <publishDate>2023-08-24 20:32:53</publishDate> <description>&lt;div class="et_pb_section et_pb_section_32 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_32"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_32 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_11 clearfix et_pb_text_align_center et_pb_bg_layout_light"&gt; &lt;li class='et_pb_social_media_follow_network_33 et_pb_social_icon et_pb_social_network_link et-social-facebook'&gt;&lt;a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_34 et_pb_social_icon et_pb_social_network_link et-social-youtube'&gt;&lt;a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_35 et_pb_social_icon et_pb_social_network_link et-social-instagram'&gt;&lt;a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt;&lt;div class="et_pb_module et_pb_text et_pb_text_35 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;p&gt;&lt;span style="font-weight: 400;"&gt;Alternative wellness usually conjures thoughts of essential oils, homeopathic remedies, acupuncture needles and yoga. But now, holistic care is rising to a level of Nobel-prize-winning science, incorporating physics, chemistry, and &lt;/span&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;electromagnetic technology&lt;/span&gt;&lt;/i&gt;&lt;span style="font-weight: 400;"&gt; — finally addressing the root cause of biological imbalance.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Centropix is a world-renowned company doing just that. They have innovated a patented range of electromagnetic field and frequency applications integrated into a luxurious range of products and experiences. Think Apple — but wellness. Thousands of individuals battling burnout, overload at work, and an overall lack of energy are already using KLOUD to regain peak energy levels, boost productivity, and feel a surge in vitality throughout the day.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;“Having invested the past 25 years within a well-established industry that spans seven decades, boasting credibility, I recognized a distinct absence of innovation. This realization compelled me to pioneer the next-generation PEMF technology, named Kloud.”&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;b&gt;Nik Gleim&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-28628 alignright" src="https://topdoctormagazine.com/wp-content/uploads/2023/09/kafka1-822x1024.png" alt="" width="371" height="462" /&gt;Centropix is creating a category of its own. At the helm of Centropix technology is the world's foremost expert in the Pulse Electromagnetic Field — Prof. Dr. Wolf A. Kafka, leading Physicist, Neurophysiologist, and former professor at the world-renowned Max Planck Institute. Prof. Dr. Wolf A. Kafka has dedicated over 25 years to perfecting the most advanced electromagnetic signal available today.&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;PEMF, or pulsed-electromagnetic field, is not a new space or realm for holistic wellness. The industry goes back to the 1950s and is well-known throughout Europe, particularly in German-speaking countries. PEMF uses electromagnetic fields and brings energy to support the natural regulation processes, thereby improving health and well-being.  &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;In the past, PEMF devices have been bulky, non-portable, and limited to a narrow range of signals. Not anymore. Centropix’s founders, George Gasich and Nik Gleim, saw these limitations in the PEMF space and set out to solve them. And that’s exactly what they’ve done.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-28627 alignleft" src="https://topdoctormagazine.com/wp-content/uploads/2023/09/centropixbag-438x1024.png" alt="" width="182" height="425" /&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;“Unlike other PEMF devices, the signal coming from KLOUD is gentle but powerful. I like to take a mid-day session, or what I call a BioHacking nap on it, to help me recharge without caffeine and relax at the same time so I can continue with my busy and active lifestyle. It takes aches and post-workout soreness out of my muscles, helps me feel more balanced, and really makes a huge difference when I am traveling and changing time zones. It comes everywhere with me - on the plane, in the mountains adventuring, and to the office to keep me going all day without stimulants. &lt;/span&gt;&lt;/i&gt;&lt;/p&gt; &lt;p&gt;&lt;b&gt;Katrine Volynsky | &lt;/b&gt;&lt;b&gt;CEO Cellular Regeneration. &lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Landing the esteemed German Design Award, &lt;/span&gt;&lt;span style="font-weight: 400;"&gt;KLOUD, Centropix’s flagship product,  is both wireless and app-driven, allowing you to choose and experience the benefits across a full range of therapies — wherever you go!&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Centropix’s founders, George Gasich and Nik Gleim, saw these limitations in the PEMF space and set out to solve them. And that’s exactly what they’ve done.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;"As Chief Marketing Officer and Copywriter at Performance Golf, I have a busy schedule — 12-hour days, over a hundred employees to manage, and a fourteen-year-old daughter to raise. Maximum energy and productivity are essential to my success. The Centropix KLOUD plays a huge role in my daily routine, providing a boost in sustained energy during work, and enhanced relaxation before bed. I've tried dozens of other "biohacking" solutions, and nothing compares to the impact I've experienced with KLOUD." &lt;/span&gt;&lt;/i&gt;&lt;/p&gt; &lt;p&gt;&lt;b&gt;Donnie French, Performance Golf, CMO | &lt;/b&gt;&lt;b&gt;World's Largest Online Golf Company&lt;/b&gt;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-28625 alignnone size-full" src="https://topdoctormagazine.com/wp-content/uploads/2023/09/centropixflyer.png" alt="" width="2560" height="1592" /&gt;&lt;/p&gt; &lt;h3&gt;&lt;b&gt;Here’s What A Session On KLOUD Looks Like &lt;/b&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;On KLOUD, a session begins with lying or sitting comfortably on an applicator or mat. Depending upon the time of day and the needs of the body, pick the program that best suits your desired outcome. Simply choose one of five different programs: &lt;/span&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;relax, balance, energize, synchronize, transform&lt;/span&gt;&lt;/i&gt;&lt;span style="font-weight: 400;"&gt;— and enjoy!&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-28624 alignnone" src="https://topdoctormagazine.com/wp-content/uploads/2023/09/centropixapp.png" alt="" width="840" height="444" /&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;The electromagnetic fields are designed to pass through the body and gently activate the molecules involved in regulation and self-healing processes— without any discomfort. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;&lt;img class="wp-image-28623 alignleft" src="https://topdoctormagazine.com/wp-content/uploads/2023/09/centropixbodybuilder.png" alt="" width="246" height="232" /&gt;&lt;/span&gt;&lt;span style="font-weight: 400;"&gt;“I am Nils Biermordt, a three-time world champion in the bench press, an avid athlete, and a dedicated bodybuilder. As a Centropix user, I primarily leverage the Kloud platform to enhance my recovery, optimize my nutritional intake, and elevate my training performance, all aimed at achieving greater muscle growth.”&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;The &lt;/span&gt;&lt;span style="font-weight: 400;"&gt;applicator&lt;/span&gt;&lt;span style="font-weight: 400;"&gt;, or mat, is available in two different sizes. The full-body mat is designed for systemic therapy. The smaller size, KLOUD Mini, is for localized applications — and is easy to take with you anywhere you go. This means the KLOUD Mini is easily used in your car, on the plane, or at your desk. Using KLOUD for 15 minutes twice daily is recommended for maximum benefits. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;The prestigious &lt;a href="https://topdocclinics.com/location/miami-brickell/" target="_blank" rel="noopener"&gt;TopDoc Clinics Miami&lt;/a&gt;, at the Four Seasons in Brickell, and many other high-end medical clinics currently offer Centropix to their guests. The service has improved the lives of many in the Miami area at the holistic clinic and will continue to do so as Centropix expands across the world. TopDoc Clinics in Miami Brickell offers Centropix and many other holistic services.&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-28622 aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/09/centropixpemfmats-e1695327198701-1024x624.png" alt="" width="807" height="491" /&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;"Members of TopDoc Clinic's Bio-Optimized program have reported a range of tangible benefits attributed to their use of the Kloud product. These benefits include significantly improved energy levels, more efficient recovery after physical activities, enhanced sleep quality, and notable relief from various forms of physical discomfort. The positive outcomes experienced by these members underscore the potential of the Kloud to optimize biological functions and contribute to an overall sense of well-being."&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;-The TopDoc Clinic’s Team&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;Prof. Dr. Fred Harms for Scientific Advocate&lt;/span&gt;&lt;/i&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Prof. Dr. Fred Harms taught as a Professor of Healthcare Management at the Mayes College of Healthcare Business and Policy, University of the Sciences, Philadelphia, Pennsylvania, USA.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Since 2013, he has headed the Institute for Preventive Medicine and Health Services Research together with Prof. Dr. Dorothee Gänshirt at Sigmund Freud Private University Vienna, Austria. The Institute works in cooperation with various European health institutions on developing strategies for prevention, compliance, and disease management of chronic diseases and evaluating the potential benefits of medical innovations for patient care.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Among his other numerous activities and memberships, he is a strong supporter of the KLOUD. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-28621 alignleft" src="https://topdoctormagazine.com/wp-content/uploads/2023/09/george1-739x1024.png" alt="" width="402" height="557" /&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;"We surpass all other nations in healthcare expenditure, but paradoxically, we hold the unenviable title of being the unhealthiest society globally. Not only is this approach ineffective, but it also lacks economic sustainability."&lt;/span&gt;&lt;/i&gt;&lt;/p&gt; &lt;p&gt;&lt;b&gt;George Gasich, Co-founder &lt;/b&gt;&lt;/p&gt; &lt;h3&gt;&lt;b&gt;Centropix Is More Than Just a Wellness Technology Company — It’s A Wellness Movement &lt;/b&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Centropix was created not only to ignite a wave of personal health transformations worldwide but also to empower individuals with resources, including knowledge, awareness, and economic opportunities to live life to the fullest.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;The name Centropix derives from the word “Centropy,” which is the opposite of “entropy” (the tendency towards death and chaos). Centropy means “life, harmony, and order.” Constructive versus destructive. Centropix aims to construct, grow, and nurture a community of like-minded individuals committed to changing the world — one molecule at a time. &lt;a href="https://docs.google.com/forms/u/1/d/e/1FAIpQLSeJ7b3TeBJhRRjQM39ifk1scSXIe3g4AZ8GJlsqabeAJHAe9A/formResponse?pli=1"&gt;To learn more about Centropix, click on this link.&lt;/a&gt;&lt;/span&gt;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/08/Centropix.png</images> <url>https://topdoctormagazine.com/issues/issue-170/nobel-prize-inspired-innovation-centropix-pioneers-a-new-era-in-wellness-technology/</url> </article> <article> <ID>28520</ID> <title>Vibrant Delights: A Recipe for Roasted Balsamic Vegetables</title> <publishDate>2023-08-22 20:16:57</publishDate> <description>&lt;div class="et_pb_section et_pb_section_33 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_33"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_33 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_12 clearfix et_pb_text_align_center et_pb_bg_layout_light"&gt; &lt;li class='et_pb_social_media_follow_network_36 et_pb_social_icon et_pb_social_network_link et-social-facebook'&gt;&lt;a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_37 et_pb_social_icon et_pb_social_network_link et-social-youtube'&gt;&lt;a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_38 et_pb_social_icon et_pb_social_network_link et-social-instagram'&gt;&lt;a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt;&lt;div class="et_pb_module et_pb_text et_pb_text_36 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;p&gt;&lt;span style="font-weight: 400;"&gt;When it comes to side dishes, nothing complements a main course quite like a medley of perfectly roasted vegetables. Not only do they add a burst of color to your plate, but they also provide a healthy and flavorful accompaniment to any meal. If you're looking to elevate your veggie game and tantalize your taste buds, this recipe for roasted balsamic vegetables is just what you need.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h3&gt;&lt;strong&gt;Ingredients:&lt;/strong&gt;&lt;/h3&gt; &lt;ul&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;2 cups Brussels sprouts, trimmed and halved&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;2 cups baby carrots&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;1 red bell pepper, sliced&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;1 yellow bell pepper, sliced&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;1 red onion, cut into wedges&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;2 tablespoons olive oil&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;2 tablespoons balsamic vinegar&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;2 cloves of garlic, minced&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;1 teaspoon dried thyme&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;1/2 teaspoon salt&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;1/4 teaspoon black pepper&lt;/span&gt;&lt;/li&gt; &lt;/ul&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h3&gt;&lt;strong&gt;Instructions:&lt;/strong&gt;&lt;/h3&gt; &lt;ol&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper or aluminum foil for easy cleanup.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;In a large mixing bowl, combine the Brussels sprouts, baby carrots, bell peppers, and red onion wedges.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;In a separate small bowl, whisk together the olive oil, balsamic vinegar, minced garlic, dried thyme, salt, and black pepper. This flavorful marinade will coat the vegetables, enhancing their natural flavors.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Pour the marinade over the vegetables and toss well, ensuring every piece is coated evenly. Allow the vegetables to marinate for at least 10-15 minutes to allow the flavors to meld together.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Transfer the marinated vegetables to the prepared baking sheet, spreading them out in a single layer. This ensures that they roast evenly and develop a delicious caramelization.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Place the baking sheet in the preheated oven and roast the vegetables for approximately 25-30 minutes or until they are tender and golden brown. Toss them halfway through the cooking process to ensure even browning.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Once roasted to perfection, remove the vegetables from the oven and transfer them to a serving dish. Drizzle any remaining marinade from the baking sheet over the vegetables for an extra burst of flavor.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Serve the roasted balsamic vegetables as a vibrant and nutritious side dish alongside your favorite main course. They pair wonderfully with roasted meats, grilled chicken, or even as a standalone vegetarian option.&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Prepare to be captivated by the enticing aromas and vibrant colors of these roasted balsamic vegetables. The combination of caramelized sweetness from the balsamic vinegar, earthy flavors from the roasted veggies, and hints of garlic and thyme create a harmonious symphony of taste on your palate. So elevate your meals with this delightful side dish, and watch as the roasted balsamic vegetables steal the spotlight on your dinner table.&lt;/span&gt;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/08/Vibrant-Delights.png</images> <url>https://topdoctormagazine.com/issues/issue-170/vibrant-delights-a-recipe-for-roasted-balsamic-vegetables/</url> </article> <article> <ID>28512</ID> <title>Protein Needs as We Age | Jackie Kaminski MS, RDN</title> <publishDate>2023-08-20 20:04:11</publishDate> <description>&lt;div class="et_pb_section et_pb_section_34 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_34"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_34 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_13 clearfix et_pb_text_align_center et_pb_bg_layout_light"&gt; &lt;li class='et_pb_social_media_follow_network_39 et_pb_social_icon et_pb_social_network_link et-social-facebook'&gt;&lt;a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_40 et_pb_social_icon et_pb_social_network_link et-social-youtube'&gt;&lt;a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_41 et_pb_social_icon et_pb_social_network_link et-social-instagram'&gt;&lt;a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt;&lt;div class="et_pb_module et_pb_text et_pb_text_37 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;p&gt;&lt;span style="font-weight: 400;"&gt;Protein! The King of Macronutrients!&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;By now, the health and fitness industry has shed an abundance of light on the importance of protein in your diet. But… do your protein needs change as you age?&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Is the recommended dose of 20-30g of protein per meal or post-workout sufficient to induce that muscle-building response across the lifespan? The answer, unfortunately, is no.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;If you're wondering why, after age 50, the same nutrition tactics that might've once worked in your youth are no longer working, here's why.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Muscle mass decreases at a rate of 1-8% per decade after the age of 30 and becomes more significant after the age of 60 (1). These losses occur partly due to alterations inside cells affecting muscle fiber size, muscle cell number, reduction of ATP and glycolytic enzymes, and blunted responses to meal ingestion. Hormonal changes also play a prominent role in the ability to build muscle. By the age of 60, a majority of men will experience significant drops in testosterone levels that decrease to levels below normal youthful values. Similarly, menopause is a significant life event where women experience more difficulty maintaining and building lean mass.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;So, if all these physiological changes are occurring, what is the new required stimulus to help boost protein synthesis or the muscle-building response via food?&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;The optimal protein intake to create a maximal anabolic or muscle-building response in elderly individuals is 35-40g of protein per meal or 0.40g/kg/meal of high-quality protein. It is recommended to have a total daily protein intake of 1.2-2g/kg per day. So, for an individual weighing 150 lb., that would equate to a total daily protein intake of 82-136g per day.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Several studies have demonstrated the need for higher protein doses in elderly individuals. One study evaluated lean body mass changes in men and women with an average age of 74.5 years. Protein intake was separated into five quartiles ranging from daily intakes of 0.8-1.2g/kg/day. The group in the highest quartile lost 40% less lean muscle mass than those in the lowest quartile group (3). Another study looking at muscle protein response following protein ingestion in young and older men found that a dose of 40g of high-quality protein was required to maximize muscle protein synthesis (5).&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h3&gt;&lt;b&gt;&lt;i&gt;Does Protein Timing Matter?&lt;/i&gt;&lt;/b&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Protein timing has been a long-debated topic. Should you split your daily protein needs evenly throughout the day, or can you consume everything you need in a single bolus?&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Meeting total daily protein needs in a day is the most important. However, it is recommended to evenly space protein feedings throughout the day for exercising individuals. Consuming 35-40g of protein every 3-4 hours and within 2 hours after exercise will offer the greatest benefit in maintaining and building lean body mass. It is more important for women to consume protein as soon as possible after exercise.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h3&gt;&lt;b&gt;&lt;i&gt;Protein Quality&lt;/i&gt;&lt;/b&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Maximizing muscle protein synthesis is also largely dependent on the type and amount of dietary protein consumed. Leucine, an amino acid, is the most potent muscle-building stimulator. Therefore, a high-quality protein will contain roughly 3g of leucine per 35-40g serving of protein.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;High-quality proteins are any animal-based protein. Examples include fish, eggs, chicken, beef, turkey, and milk products.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;If you consume a plant-based diet, you will need to consume a larger protein bolus to achieve the same anabolic response. Plant proteins often lack one or more essential amino acids and are typically low in leucine. Additionally, the fiber and the presence of other phytochemicals blunt the absorption of proteins present in various plant-based sources.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h3&gt;&lt;b&gt;&lt;i&gt;Muscle Building Supplements &amp;amp; Latest Findings&lt;/i&gt;&lt;/b&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;What are the best muscle-building supplements for individuals as they age?&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;The more obvious supplements would be &lt;/span&gt;&lt;b&gt;protein powders&lt;/b&gt;&lt;span style="font-weight: 400;"&gt; and &lt;/span&gt;&lt;b&gt;amino acids&lt;/b&gt;&lt;span style="font-weight: 400;"&gt;. When it comes to protein powders, fast-absorbing protein (whey) will be more beneficial than slow-digesting proteins (casein) in order to achieve a maximal protein synthetic response, especially after exercise. Amino acids are the simplest form of protein and, therefore, will have the fastest absorption rates.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;While protein consumption after exercise is required to enhance muscle protein synthesis, research has also shown really great benefits to supplementing with protein &lt;/span&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;during &lt;/span&gt;&lt;/i&gt;&lt;span style="font-weight: 400;"&gt;exercise in older individuals. One study showed a 30-40% increase in muscle mass and strength when consuming protein &lt;/span&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;during &lt;/span&gt;&lt;/i&gt;&lt;span style="font-weight: 400;"&gt;prolonged resistance training.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;When purchasing amino acids, aim to get an essential amino acid that contains approximately 10g of EAA's (essential amino acids) per serving.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Newer research has also shown some incredible benefits to consuming a 40g protein bolus right before bed. When elderly subjects consumed a 40g bolus of casein protein before bed, overnight muscle protein synthesis rates were 22% greater than individuals who consumed a placebo.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;b&gt;Creatine &lt;/b&gt;&lt;span style="font-weight: 400;"&gt;is a naturally occurring collection of amino acids that exists naturally within the muscles, brain and, to a small extent, the testes in men. Creatine is responsible for increasing muscle mass and strength. For older individuals, especially active older individuals, creatine has been shown to be a great aid in maintaining and building lean muscle mass. Recommended doses can range from 2-10g/day.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;b&gt;Collagen &lt;/b&gt;&lt;span style="font-weight: 400;"&gt;is the body's most abundant form of structural protein, making up connective tissues, skin and tendons. As we age, the body produces less collagen, leading to thinner skin and an increased risk for joint and tissue injury. Many studies have indicated that the use of daily collagen protein aided in reducing joint discomfort, improved bone mineral density, and increased lean body mass in elderly individuals.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt; &lt;/span&gt;&lt;/p&gt; &lt;h3&gt;&lt;b&gt;&lt;i&gt;Conclusion&lt;/i&gt;&lt;/b&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;As we age, many different physiological changes take place that can accelerate the loss of muscle mass, increase the risk of injury, and make it harder to enjoy day-to-day activities. However, by maintaining an active lifestyle and making minor adjustments to your diet, you can significantly mitigate the adverse effects of aging. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;When it comes to diet, consuming protein is going to be the most important factor in order to build and maintain lean mass. As we age, consuming rich protein sources in larger boluses is more vital since the muscle protein synthesis response to food is blunted.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;To maximize your muscle-building potential, follow these steps:&lt;/span&gt;&lt;/p&gt; &lt;ul&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Consume 35-40g of protein every 3-4 hours&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Consume 40g of whey protein after exercise&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Consume 40g of casein protein before bed&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Combine a collagen protein powder with your protein supplement to enhance joint health&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Consume 10g of essential amino acids &lt;/span&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;during&lt;/span&gt;&lt;/i&gt;&lt;span style="font-weight: 400;"&gt; training to enhance muscle protein synthesis&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Consume 5g of creatine per day to increase muscle mass and strength&lt;/span&gt;&lt;/li&gt; &lt;/ul&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Protein is still the king of macronutrients! It just becomes more important as we age.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;Jackie Kaminski- Registered Sports Dietitian Based Out of South Florida. Owner and CEO of Her Company: The Fight Nutritionist. &lt;/span&gt;&lt;/i&gt;&lt;/p&gt; &lt;p&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;You can find Jackie at &lt;/span&gt;&lt;/i&gt;&lt;a href="https://thefightnutritionist.com/" target="_blank" rel="noopener"&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;https://thefightnutritionist.com&lt;/span&gt;&lt;/i&gt;&lt;/a&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt; or on Instagram @thefightnutritionist&lt;/span&gt;&lt;/i&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h3&gt;&lt;span style="font-weight: 400;"&gt;Sources:&lt;/span&gt;&lt;/h3&gt; &lt;p&gt;&lt;a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2804956/" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2804956/&lt;/span&gt;&lt;/a&gt;&lt;/p&gt; &lt;p&gt;&lt;a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4924200/" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4924200/&lt;/span&gt;&lt;/a&gt;&lt;/p&gt; &lt;p&gt;&lt;a href="https://www.sciencedirect.com/science/article/pii/S0002916523234486?via=ihub" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;https://www.sciencedirect.com/science/article/pii/S0002916523234486?via=ihub&lt;/span&gt;&lt;/a&gt;&lt;/p&gt; &lt;p&gt;&lt;a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4208946/" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4208946/&lt;/span&gt;&lt;/a&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;https://www.gssiweb.org/sports-science-exchange/article/sse-160-dietary-protein-to-support-active-aging#:~:text=A 30-40 g dose,rates in the older adult.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0189-4#:~:text=Ingesting a 20–40 g,body composition and performance outcomes.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6415027/#:~:text=Conclusions-,Protein ingested prior to sleep is effectively digested and absorbed,in both young and old.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;a href="https://www.drstacysims.com/blog/should-women-take-collagen-supplements" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;https://www.drstacysims.com/blog/should-women-take-collagen-supplements&lt;/span&gt;&lt;/a&gt;&lt;/p&gt; &lt;p&gt;&lt;a href="https://www.cell.com/heliyon/pdf/S2405-8440(23)02168-0.pdf" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;https://www.cell.com/heliyon/pdf/S2405-8440(23)02168-0.pdf&lt;/span&gt;&lt;/a&gt;&lt;/p&gt; &lt;p&gt;&lt;a href="https://link.springer.com/article/10.1007/s00726-021-03072-x" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;https://link.springer.com/article/10.1007/s00726-021-03072-x&lt;/span&gt;&lt;/a&gt;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/08/Protein-needs-as-we-age.png</images> <url>https://topdoctormagazine.com/issues/issue-170/protein-needs-as-we-age-jackie-kaminski-ms-rdn/</url> </article> <article> <ID>28504</ID> <title>Navigating Menstrual Pain and Irregularities: Understanding and Managing Common Challenges</title> <publishDate>2023-08-18 19:48:33</publishDate> <description>&lt;div class="et_pb_section et_pb_section_35 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_35"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_35 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_14 clearfix et_pb_text_align_center et_pb_bg_layout_light"&gt; &lt;li class='et_pb_social_media_follow_network_42 et_pb_social_icon et_pb_social_network_link et-social-facebook'&gt;&lt;a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_43 et_pb_social_icon et_pb_social_network_link et-social-youtube'&gt;&lt;a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_44 et_pb_social_icon et_pb_social_network_link et-social-instagram'&gt;&lt;a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt;&lt;div class="et_pb_module et_pb_text et_pb_text_38 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;h2&gt;&lt;b&gt;Introduction:&lt;/b&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Menstruation is a natural process that occurs in the lives of most women. While it is a normal part of a woman's reproductive cycle, many experience discomfort and irregularities during their periods. Menstrual pain and irregularities can significantly impact a woman's physical and emotional well-being. This article aims to provide a comprehensive overview of menstrual pain and irregularities, their potential causes, and effective management strategies.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;b&gt;Understanding Menstrual Pain:&lt;/b&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Menstrual pain, also known as dysmenorrhea, refers to the cramping sensation experienced by women during menstruation. It is one of the most common menstrual complaints and can vary in severity. Primary dysmenorrhea occurs without any underlying medical conditions, while an underlying condition, such as endometriosis or uterine fibroids, causes secondary dysmenorrhea.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;b&gt;Causes of Menstrual Pain:&lt;/b&gt;&lt;/h2&gt; &lt;ol&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Prostaglandins&lt;/strong&gt;: During menstruation, the uterine lining releases chemicals called prostaglandins, which cause the uterus to contract, resulting in pain.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Hormonal imbalances&lt;/strong&gt;: Fluctuations in hormones such as estrogen and progesterone can increase menstrual pain.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Endometriosis&lt;/strong&gt;: A condition where the tissue that lines the uterus grows outside of it, leading to severe pain during menstruation.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Uterine fibroids&lt;/strong&gt;: These are non-cancerous growths in the uterus that can cause pain and heavy bleeding.&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;b&gt;Managing Menstrual Pain:&lt;/b&gt;&lt;/h2&gt; &lt;ol&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Over-the-counter pain relievers&lt;/strong&gt;: Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or naproxen sodium can help alleviate menstrual pain by reducing prostaglandin levels and easing uterine contractions. Always follow the recommended dosage instructions and consult a healthcare provider if the pain persists or worsens.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Heat therapy&lt;/strong&gt;: Applying a heating pad or a warm bath can provide soothing relief by relaxing the muscles and reducing cramping.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Exercise and relaxation techniques&lt;/strong&gt;: Regular physical activity and techniques like yoga, deep breathing, and meditation can help alleviate menstrual pain by promoting muscle relaxation and reducing stress.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Hormonal birth control&lt;/strong&gt;: Certain contraceptives, such as oral contraceptive pills, hormonal patches, or intrauterine devices (IUDs), can help regulate menstrual cycles and reduce pain.&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;b&gt;Understanding Menstrual Irregularities:&lt;/b&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Menstrual irregularities refer to abnormal variations in the menstrual cycle, such as cycle length, duration, or flow changes. Common types of menstrual irregularities include:&lt;/span&gt;&lt;/p&gt; &lt;ol&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Amenorrhea&lt;/strong&gt;: Factors such as pregnancy, hormonal imbalances, polycystic ovary syndrome (PCOS), or excessive exercise can cause the absence of menstrual periods.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Menorrhagia&lt;/strong&gt;: Excessively heavy or prolonged menstrual bleeding may indicate underlying conditions like hormonal imbalances, uterine fibroids, or bleeding disorders.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Oligomenorrhea&lt;/strong&gt;: Infrequent or irregular periods characterized by longer gaps between cycles or irregular bleeding.&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;b&gt;Managing Menstrual Irregularities:&lt;/b&gt;&lt;/h2&gt; &lt;ol&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Lifestyle modifications&lt;/strong&gt;: Maintaining a healthy lifestyle, including regular exercise, a balanced diet, and stress management, can help regulate menstrual cycles and reduce irregularities.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Hormonal therapies&lt;/strong&gt;: In cases of hormonal imbalances, healthcare providers may recommend hormonal therapies, such as birth control pills or hormone replacement therapy, to regulate the menstrual cycle.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Medications&lt;/strong&gt;: Doctors may sometimes prescribe medications like tranexamic acid to manage heavy menstrual bleeding.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Surgical interventions&lt;/strong&gt;: In severe cases of menstrual irregularities caused by conditions like fibroids or endometriosis, surgical interventions may be necessary.&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;b&gt;Conclusion:&lt;/b&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Menstrual pain and irregularities can significantly impact a woman's quality of life, but they are not something to suffer silently. Women can navigate these challenges and find relief by understanding the potential causes and effective management strategies. Remember, it is essential to consult a healthcare provider if you experience severe or persistent pain or notice any significant changes in your menstrual cycle, as they can help determine the underlying cause and provide appropriate treatment options.&lt;/span&gt;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/08/Navigating-Menstrual-Pain-and-Irregularities.png</images> <url>https://topdoctormagazine.com/issues/issue-170/navigating-menstrual-pain-and-irregularities-understanding-and-managing-common-challenges/</url> </article> <article> <ID>28493</ID> <title>Pregnancy Nutrition: Eating for Two and Nurturing Self-Care</title> <publishDate>2023-08-16 19:31:38</publishDate> <description>&lt;div class="et_pb_section et_pb_section_36 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_36"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_36 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_15 clearfix et_pb_text_align_center et_pb_bg_layout_light"&gt; &lt;li class='et_pb_social_media_follow_network_45 et_pb_social_icon et_pb_social_network_link et-social-facebook'&gt;&lt;a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_46 et_pb_social_icon et_pb_social_network_link et-social-youtube'&gt;&lt;a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_47 et_pb_social_icon et_pb_social_network_link et-social-instagram'&gt;&lt;a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt;&lt;div class="et_pb_module et_pb_text et_pb_text_39 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;h2&gt;&lt;b&gt;Introduction:&lt;/b&gt;&lt;span style="font-weight: 400;"&gt; &lt;/span&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Pregnancy is a remarkable journey that brings both joy and responsibility. As an expectant mother, taking care of your well-being becomes essential for your health and the optimal development of your growing baby. One crucial aspect of this self-care is pregnancy nutrition, where nourishing your body with the right foods becomes vital. In this article, we will explore the significance of eating for two during pregnancy and how it ties into the concept of self-care, empowering you to make informed choices for a healthy and happy pregnancy.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;b&gt;Nutritional Needs During Pregnancy:&lt;/b&gt;&lt;span style="font-weight: 400;"&gt; &lt;/span&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;During pregnancy, your body undergoes numerous changes to support the growth and development of your baby. Adequate nutrition plays a pivotal role in ensuring healthy fetal development, reducing the risk of complications, and maintaining your overall well-being. Here are some key nutrients and their sources that are essential for a balanced pregnancy diet:&lt;/span&gt;&lt;/p&gt; &lt;ol&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Folate:&lt;/strong&gt; Crucial for fetal neural tube development, found in leafy greens, legumes, and cereals.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Iron:&lt;/strong&gt; Required for oxygen transport, found in lean meats, seafood, beans, and whole grains.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Calcium:&lt;/strong&gt; Essential for bone development, found in dairy products, leafy greens, and plant-based milk.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Omega-3 Fatty Acids:&lt;/strong&gt; Promote brain and eye development and are found in fatty fish, chia seeds, and walnuts.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Vitamin D:&lt;/strong&gt; Assists in calcium absorption, found in sunlight, fortified dairy products, and fatty fish.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Protein:&lt;/strong&gt; Important for tissue growth and repair, found in lean meats, poultry, fish, eggs, legumes, and dairy products.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Fiber:&lt;/strong&gt; Aids in digestion and prevents constipation, found in whole grains, fruits, vegetables, and legumes.&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;strong&gt;The Connection Between Pregnancy Nutrition and Self-Care: &lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Self-care encompasses nurturing physical, mental, and emotional well-being. Prioritizing pregnancy nutrition is fundamental to self-care, demonstrating your commitment to yourself and your unborn child. Here's how pregnancy nutrition ties into self-care:&lt;/span&gt;&lt;/p&gt; &lt;ol&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Physical Well-being:&lt;/strong&gt; A balanced and nutrient-rich diet supports your body's changing needs during pregnancy. Consuming wholesome foods provides the necessary energy and nutrients to maintain your health, reduce fatigue, and alleviate pregnancy discomforts.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Emotional Wellness:&lt;/strong&gt; Pregnancy can bring a range of emotions, and proper nutrition can positively impact your mood. Certain foods, such as those rich in Omega-3 fatty acids and complex carbohydrates, help regulate mood and support mental well-being, fostering a positive and balanced emotional state.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Bonding with Your Baby:&lt;/strong&gt; Sharing nourishing meals with your baby in mind can be a beautiful bonding experience. Engaging in mindful eating practices, focusing on the tastes and textures of your meals, and appreciating the nourishment you provide to your little one can enhance the connection between you and your baby.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Reducing Pregnancy Complications:&lt;/strong&gt; A well-balanced diet lowers the risk of gestational diabetes, preeclampsia, and preterm birth. By being attentive to your nutrition, you prioritize the health and well-being of yourself and your baby, reducing the likelihood of complications that may hinder your self-care journey..&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;b&gt;Practical Tips for Pregnancy Nutrition Self-Care:&lt;/b&gt;&lt;/h2&gt; &lt;ol&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Consult your healthcare provider:&lt;/strong&gt; Seek professional guidance to determine the specific nutritional requirements based on your individual needs and medical history.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Embrace a balanced diet:&lt;/strong&gt; Focus on consuming a variety of whole foods, including fruits, vegetables, lean proteins, whole grains, and healthy fats.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Stay hydrated:&lt;/strong&gt; Drink plenty of mineral-rich water throughout the day to support digestion, circulation, and overall well-being.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Practice mindful eating:&lt;/strong&gt; Pay attention to your body's hunger and fullness cues, savor each bite, and avoid distractions during meals.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Plan and prepare meals:&lt;/strong&gt; Create a meal plan to ensure you have access to nutritious foods that are convenient and readily available.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Listen to your body:&lt;/strong&gt; Respect your cravings while making mindful choices. Opt for healthier alternatives when possible, and occasionally indulge in moderation.&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;b&gt;Conclusion:&lt;/b&gt;&lt;span style="font-weight: 400;"&gt; &lt;/span&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Pregnancy nutrition is about nourishing yourself and your growing baby, practicing self-care and prioritizing your well-being. By understanding the significance of eating for two and making informed choices, you empower yourself to embark on a healthy and joyful pregnancy journey. Remember, by caring for yourself, you nurture the precious life growing within you.&lt;/span&gt;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/08/Pregnancy-Nutrition.png</images> <url>https://topdoctormagazine.com/issues/issue-170/pregnancy-nutrition-eating-for-two-and-nurturing-self-care/</url> </article> <article> <ID>28483</ID> <title>Mindful Eating: A Path to Better Health for Women</title> <publishDate>2023-08-14 19:20:08</publishDate> <description>&lt;div class="et_pb_section et_pb_section_37 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_37"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_37 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_16 clearfix et_pb_text_align_center et_pb_bg_layout_light"&gt; &lt;li class='et_pb_social_media_follow_network_48 et_pb_social_icon et_pb_social_network_link et-social-facebook'&gt;&lt;a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_49 et_pb_social_icon et_pb_social_network_link et-social-youtube'&gt;&lt;a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_50 et_pb_social_icon et_pb_social_network_link et-social-instagram'&gt;&lt;a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt;&lt;div class="et_pb_module et_pb_text et_pb_text_40 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;h2&gt;&lt;strong&gt;Introduction &lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;In today's fast-paced world, women often find themselves juggling multiple responsibilities, leaving little time for self-care. However, prioritizing health and well-being is essential, and one powerful tool for achieving this is mindful eating. Mindful eating is a practice that encourages individuals, particularly women, to develop a deeper connection with their food, cultivate healthier relationships with eating habits, and enhance overall well-being. This article explores the concept of mindful eating, its benefits, and practical tips for incorporating it into daily life to promote better health for women.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;strong&gt;Understanding Mindful Eating &lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Mindful eating is a practice rooted in the ancient tradition of mindfulness. It involves paying attention to the present moment, focusing on the sensations and experiences associated with eating. It encourages individuals to be fully present, engage their senses, and develop a non-judgmental awareness of their eating habits.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Unlike mindless eating, which often involves consuming food without much thought, mindful eating emphasizes the importance of being attuned to hunger and satiety cues, identifying emotional triggers that lead to overeating, and choosing nourishing foods that promote overall well-being.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;strong&gt;Benefits of Mindful Eating for Women &lt;/strong&gt;&lt;/h2&gt; &lt;ol&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Improved Digestion&lt;/strong&gt;: Mindful eating promotes slower eating and thorough chewing, allowing for better digestion and nutrient absorption. Women, especially those with digestive issues, can benefit from this mindful approach, alleviating symptoms such as bloating and discomfort.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Weight Management&lt;/strong&gt;: By increasing awareness of hunger and fullness cues, mindful eating helps women develop a healthier relationship with food. This can lead to improved portion control and a reduced likelihood of overeating or emotional eating, contributing to sustainable weight management.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Enhanced Body Image and Self-Esteem&lt;/strong&gt;: Mindful eating encourages a shift away from restrictive diets and external judgments about food. Women who practice mindful eating often develop a greater acceptance of their bodies and cultivate a positive self-image, fostering improved self-esteem.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Emotional Well-being&lt;/strong&gt;: Women are more prone to emotional eating, particularly during stressful times. Mindful eating promotes self-reflection, allowing women to identify emotional triggers and adopt healthier coping mechanisms, thus reducing reliance on food for emotional comfort.&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;strong&gt;Practical Tips for Incorporating Mindful Eating &lt;/strong&gt;&lt;/h2&gt; &lt;ol&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Eat Mindfully&lt;/strong&gt;: Create a calm and distraction-free environment during meals. Slow down, savor each bite, and pay attention to the food's taste, texture, and aroma. Chew slowly and thoroughly to enhance the digestion process.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Tune into Hunger and Satiety&lt;/strong&gt;: Assess your hunger level on a scale of 1 to 10 before eating. Aim to start eating when you are moderately hungry and stop when you are comfortably satisfied, not overly full.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Listen to Your Body&lt;/strong&gt;: Develop a deeper understanding of your body's cues and cravings. Differentiate between physical and emotional hunger by identifying whether you are eating out of genuine hunger or for emotional reasons.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Choose Nutrient-Dense Foods&lt;/strong&gt;: Focus on consuming whole, unprocessed foods that nourish your body. Opt for colorful fruits, vegetables, lean proteins, whole grains, and healthy fats. Experiment with new recipes and flavors to make your meals enjoyable.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Practice Portion Control&lt;/strong&gt;: Pay attention to serving sizes and use smaller plates and bowls to avoid overeating. Eat slowly and savor each bite, giving your brain ample time to register satiety signals.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Engage Your Senses&lt;/strong&gt;: Use all your senses when eating. Observe the colors, textures, and smells of your food. Take the time to appreciate the flavors and how they evolve as you eat. This sensory experience enhances the enjoyment of meals.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Minimize Distractions&lt;/strong&gt;: Avoid eating while working, watching television, or scrolling through your phone. Instead, focus on the eating experience and engage in conversation, promoting conscious connection.&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;strong&gt;Conclusion &lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Mindful eating is a powerful tool that empowers women to cultivate a healthier relationship with food, improve digestion, manage weight, and enhance overall well-being. By practicing mindful eating, women can reconnect with their bodies, embrace self-care, and prioritize their health. In addition, it allows them to make informed food choices, listen to their body's signals, and appreciate the nourishment they receive.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Incorporating mindful eating into daily life may require patience and practice, but the benefits are worth the effort. By adopting the practical tips provided, women can embark on a mindful eating journey that transforms their relationship with food, enhances their physical and emotional well-being, and leads to a path of better health and self-discovery.&lt;/span&gt;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/08/Mindful-Eating.png</images> <url>https://topdoctormagazine.com/issues/issue-170/mindful-eating-a-path-to-better-health-for-women/</url> </article> <article> <ID>28473</ID> <title>What can YOU do to take care of your mental health?</title> <publishDate>2023-08-11 19:06:51</publishDate> <description>&lt;div class="et_pb_section et_pb_section_38 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_38"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_38 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_17 clearfix et_pb_text_align_center et_pb_bg_layout_light"&gt; &lt;li class='et_pb_social_media_follow_network_51 et_pb_social_icon et_pb_social_network_link et-social-facebook'&gt;&lt;a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_52 et_pb_social_icon et_pb_social_network_link et-social-youtube'&gt;&lt;a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_53 et_pb_social_icon et_pb_social_network_link et-social-instagram'&gt;&lt;a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt;&lt;div class="et_pb_module et_pb_text et_pb_text_41 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;p&gt;&lt;span style="font-weight: 400;"&gt;Taking care of your mental health is just as important as taking care of your physical health. In today's fast-paced world, it's easy to get caught up in the hustle and bustle of daily life, leaving little time for self-care. However, prioritizing your mental well-being is crucial for your overall health and happiness. Here are some practical and effective ways to look after your own mental health.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h3&gt;&lt;b&gt;Practice Self-Compassion &lt;/b&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Treat yourself with the same kindness, understanding and compassion you would offer a loved one. Be mindful of your self-talk and challenge any negative, self-critical thoughts. Practice self-acceptance and forgive yourself for any mistakes or perceived shortcomings. Remember, you are human, and it's okay to make mistakes.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h3&gt;&lt;b&gt;Prioritize self-care&lt;/b&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Make self-care a non-negotiable part of your routine. Set aside time for activities that bring you joy and relaxation, such as exercise, meditation, reading or hobbies. Take breaks when needed and ensure you get enough sleep each night. Remember, taking care of yourself is not selfish; it's essential for your mental health.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h3&gt;&lt;b&gt;Build a Support System&lt;/b&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Surround yourself with positive and supportive people who lift you up and provide emotional support. This support could come through friends, family or a therapist. Having someone to talk to and share your thoughts and feelings can help you process and manage stress, anxiety, and other emotions.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h3&gt;&lt;b&gt;Manage Stress&lt;/b&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Stress is a part of life, but it's important to find healthy ways to manage it. Identify the sources of stress in your life and develop coping strategies, such as deep breathing, mindfulness, or physical exercise. Learn to say no and set boundaries to avoid overwhelming yourself.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h3&gt;&lt;b&gt;Practice Mindfulness&lt;/b&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Mindfulness involves paying attention to the present moment without judgment. It can help you become more aware of your thoughts, emotions, and sensations and develop a better understanding of yourself. Incorporate mindfulness into your daily routine through activities such as meditation, yoga or simply taking a few moments to focus on your breath.&lt;/span&gt;&lt;/p&gt; &lt;h3&gt;&lt;b&gt;Limit Screen Time &lt;/b&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Excessive use of screens, including smartphones, tablets, and computers can negatively impact your mental health. Set healthy boundaries for screen time and take regular breaks. Spend time engaging in other activities that do not involve screens, such as spending time in nature, reading a book, or engaging in creative hobbies.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h3&gt;&lt;b&gt;Practice Good Nutrition&lt;/b&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Eating a balanced diet can have a significant impact on your mental health. Aim to eat a variety of nutrient-rich foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid excessive intake of sugary, processed, and junk foods, as they can affect your mood and energy levels.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h3&gt;&lt;b&gt;Challenge Negative Thoughts&lt;/b&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Negative thoughts can contribute to anxiety and depression. Learn to identify and challenge negative thoughts by examining evidence for and against them. Replace negative thoughts with more realistic and positive ones. Cognitive-behavioral therapy (CBT) techniques can be helpful in identifying and modifying negative thought patterns.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h3&gt;&lt;b&gt;Engage in Meaningful Activities&lt;/b&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Engaging in activities that give you a sense of purpose and fulfillment can boost your mental well-being. Find activities that align with your values, interests, and strengths, whether it's volunteering, pursuing a hobby, or spending time with loved ones. Meaningful activities can provide a sense of accomplishment, joy, and connection.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h3&gt;&lt;b&gt;Seek Professional Help &lt;/b&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;If you're struggling with persistent feelings of sadness, anxiety, or other mental health concerns, it's essential to seek professional help. A licensed therapist or counselor can provide support, guidance and tools to help you manage your mental health effectively.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Looking after your mental health requires intentional effort and self-care. Incorporating these practical strategies into your daily routine can help you manage day-to-day, but it is vital to see a professional if you have persisting problems.&lt;/span&gt;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/08/What-can-YOU-do-to-take-care-of-your-mental-health-.png</images> <url>https://topdoctormagazine.com/issues/issue-170/what-can-you-do-to-take-care-of-your-mental-health/</url> </article> <article> <ID>28462</ID> <title>Unlocking the Power of Sleep: Setting Sleep Goals for Women</title> <publishDate>2023-08-09 16:17:35</publishDate> <description>&lt;div class="et_pb_section et_pb_section_39 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_39"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_39 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_18 clearfix et_pb_text_align_center et_pb_bg_layout_light"&gt; &lt;li class='et_pb_social_media_follow_network_54 et_pb_social_icon et_pb_social_network_link et-social-facebook'&gt;&lt;a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_55 et_pb_social_icon et_pb_social_network_link et-social-youtube'&gt;&lt;a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_56 et_pb_social_icon et_pb_social_network_link et-social-instagram'&gt;&lt;a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt;&lt;div class="et_pb_module et_pb_text et_pb_text_42 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;h2&gt;&lt;b&gt;Introduction &lt;/b&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Sleep is vital to overall well-being, and its importance cannot be overstated. Women, in particular, face unique challenges that can disrupt their sleep patterns. Juggling multiple responsibilities, hormonal changes, and societal expectations can all impact sleep quality. To prioritize their health and achieve optimal performance, it is crucial for women to set sleep goals. In this article, we will explore the significance of sleep for women, discuss common sleep challenges they face, and provide practical tips to help women establish and achieve their sleep goals.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;b&gt;The Importance of Sleep for Women &lt;/b&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Sleep is a fundamental pillar of good health, and women, like men, require sufficient sleep for their bodies and minds to function optimally. For example, adequate sleep is crucial in supporting hormonal balance, enhancing immune function, promoting mental well-being, and aiding cognitive performance. Additionally, research suggests that women may have a higher risk of developing certain sleep disorders, such as insomnia and sleep apnea, making it even more essential to prioritize healthy sleep habits.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;b&gt;Common Sleep Challenges for Women &lt;/b&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Several factors unique to women can interfere with their sleep quality. For example, hormonal fluctuations throughout the menstrual cycle, pregnancy, and menopause can cause disruptions in sleep patterns. Pregnancy, in particular, can lead to physical discomfort and frequent awakenings. Moreover, the demands of motherhood, professional responsibilities, and caregiving duties can often result in sleep deprivation for women. Additionally, societal pressures and expectations may contribute to anxiety and stress, further impacting sleep quality.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;b&gt;Setting Realistic Sleep Goals &lt;/b&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;To combat sleep challenges and improve overall well-being, it is essential for women to set realistic sleep goals. Here are some tips to help women establish practical sleep goals:&lt;/span&gt;&lt;/p&gt; &lt;ol&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Prioritize Consistency&lt;/strong&gt;: Aim to maintain a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Create a Sleep-Friendly Environment&lt;/strong&gt;: Ensure your sleep environment is conducive to rest by keeping it cool, dark, and quiet. Consider investing in a comfortable mattress and pillow.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Establish a Bedtime Routine&lt;/strong&gt;: Develop a soothing routine before bed, such as reading, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation. This signals your body that it's time to wind down.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Limit Screen Time&lt;/strong&gt;: Avoid exposure to electronic devices, such as smartphones and laptops, for at least an hour before bed. The blue light emitted by these devices can interfere with your body's natural sleep-wake cycle.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Regular Exercise&lt;/strong&gt;: Engage in regular physical activity, but avoid exercising close to bedtime as it can stimulate your body and make it harder to fall asleep.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Practice Stress Management&lt;/strong&gt;: Incorporate stress-reducing activities into your daily routine, such as yoga, mindfulness, or journaling, to help alleviate anxiety and promote better sleep.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Avoid Stimulants&lt;/strong&gt;: Limit consumption of caffeine, nicotine, and alcohol, especially in the evening, as they can disrupt sleep patterns.&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;b&gt;Conclusion &lt;/b&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;In conclusion, prioritizing sleep is crucial for women's overall health and well-being. By setting realistic sleep goals and adopting healthy sleep habits, women can overcome their unique challenges and enjoy the benefits of restful sleep. In addition, improved sleep quality will enhance physical health and boost mental clarity, emotional well-being, and overall productivity. Remember, achieving your sleep goals requires commitment and consistency, but the rewards are well worth the effort. Therefore, prioritize sleep and unlock its transformative power in your life.&lt;/span&gt;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/08/Unlocking-the-Power-of-Sleep.png</images> <url>https://topdoctormagazine.com/issues/issue-170/unlocking-the-power-of-sleep-setting-sleep-goals-for-women/</url> </article> <article> <ID>28450</ID> <title>Unplug, Unwind, and Unlock Your Mental Health: 7 Creative Ways to Limit Phone Use</title> <publishDate>2023-08-07 16:08:25</publishDate> <description>&lt;div class="et_pb_section et_pb_section_40 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_40"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_40 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_19 clearfix et_pb_text_align_center et_pb_bg_layout_light"&gt; &lt;li class='et_pb_social_media_follow_network_57 et_pb_social_icon et_pb_social_network_link et-social-facebook'&gt;&lt;a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_58 et_pb_social_icon et_pb_social_network_link et-social-youtube'&gt;&lt;a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_59 et_pb_social_icon et_pb_social_network_link et-social-instagram'&gt;&lt;a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt;&lt;div class="et_pb_module et_pb_text et_pb_text_43 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;h2&gt;&lt;b&gt;Introduction:&lt;/b&gt;&lt;span style="font-weight: 400;"&gt; &lt;/span&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;In a world increasingly dominated by smartphones, it's no secret that excessive phone use can take a toll on our mental health. Our phones have become a double-edged sword, from mindless scrolling to constant notifications. However, fear not! We've compiled a list of 7 fun and creative ways to limit your phone use and regain control over your mental well-being. So, get ready to unplug, unwind, and unlock a world of rejuvenation!&lt;/span&gt;&lt;/p&gt; &lt;ol&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Embrace the Great Outdoors&lt;/strong&gt;: Nature has a magical way of healing the soul, so why not take advantage of it? Plan regular outings where you leave your phone behind and immerse yourself in the beauty of the great outdoors. Whether it's a hike in the mountains, a walk on the beach, or simply spending time in a nearby park, reconnecting with nature can do wonders for your mental health. Allow yourself to be fully present, soak in the fresh air, and enjoy the serenity without the distraction of your phone.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Engage in Hobbies and Creative Pursuits&lt;/strong&gt;: Rediscover the joy of engaging in hobbies or creative pursuits that don't involve screens. Find activities that captivate your interest, whether painting, playing a musical instrument, cooking, or gardening. By immersing yourself in these offline endeavors, you'll limit your phone use and tap into a sense of fulfillment and accomplishment. Discover new talents, unleash your creativity, and let your mind thrive in non-digital activities.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Cultivate Face-to-Face Connections&lt;/strong&gt;: Make a conscious effort to prioritize face-to-face interactions over virtual ones. Plan regular outings with friends and loved ones where the rule is to keep phones out of sight. Engage in meaningful conversations, play board games, or explore your local community together. These real-life connections will give you a sense of belonging and deeper social bonds, enhancing your mental well-being. Remember, there's no substitute for the genuine joy and laughter shared in person.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Set Boundaries and Digital Detoxes&lt;/strong&gt;: Establishing clear boundaries and incorporating regular digital detoxes into your routine can work wonders for your mental health. Set specific times to put your phone on silent or turn it off completely. Create tech-free zones in your home, such as the dining area or bedroom, where phones are prohibited. Consider designating one day each week as a complete digital detox day, immersing yourself in a world free from constant notifications and distractions.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Engage in Mindfulness and Meditation&lt;/strong&gt;: Unplugging from your phone also means plugging into yourself. Incorporate mindfulness and meditation into your daily routine to cultivate a sense of inner calm and mental clarity. Dedicate a few minutes daily to disconnect from technology, close your eyes, and focus on your breath. Engaging in mindfulness exercises will help you become more aware of your phone habits, allowing you to make conscious choices that align with your mental well-being.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Exercise and Move Your Body&lt;/strong&gt;: Physical exercise is not only beneficial for your body but also for your mind. Take up a new sport, join a dance class, or go for a bike ride in your neighborhood. Regular exercise releases endorphins which boost your mood and reduce stress levels. Moreover, it provides a healthy distraction from your phone and encourages you to engage with the world. So, put on your favorite workout gear, turn up the music, and let the endorphins flow!&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Curate Your Digital Environment&lt;/strong&gt;: Lastly, take control of your digital environment to limit phone use. Unfollow accounts that trigger negative emotions or feelings of inadequacy. Customize your phone settings to turn off unnecessary notifications and restrict app usage. Seek out apps and tools that help track and manage your screen time effectively. Creating a digital space that aligns with your mental well-being allows you to enjoy a healthier relationship with your phone.&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;b&gt;Conclusion:&lt;/b&gt;&lt;span style="font-weight: 400;"&gt; &lt;/span&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Limiting phone use for better mental health doesn't have to be a daunting task. By embracing these seven fun and creative strategies, you can break free from the shackles of excessive phone use and unlock a world of improved mental well-being. So, go ahead, unplug, unwind, and reclaim your life!&lt;/span&gt;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/08/Unplug-Unwind-and-Unlock-Your-Mental-Health.png</images> <url>https://topdoctormagazine.com/issues/issue-170/unplug-unwind-and-unlock-your-mental-health-7-creative-ways-to-limit-phone-use/</url> </article> <article> <ID>28441</ID> <title>The Art of Self-Care: Nurturing Your Mind, Body, and Soul</title> <publishDate>2023-08-04 15:43:47</publishDate> <description>&lt;div class="et_pb_section et_pb_section_41 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_41"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_41 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_20 clearfix et_pb_text_align_center et_pb_bg_layout_light"&gt; &lt;li class='et_pb_social_media_follow_network_60 et_pb_social_icon et_pb_social_network_link et-social-facebook'&gt;&lt;a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_61 et_pb_social_icon et_pb_social_network_link et-social-youtube'&gt;&lt;a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_62 et_pb_social_icon et_pb_social_network_link et-social-instagram'&gt;&lt;a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt;&lt;div class="et_pb_module et_pb_text et_pb_text_44 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;h2&gt;&lt;b&gt;Introduction &lt;/b&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Self-care has become a buzzword in recent years, but it's more than just a passing trend. It's a crucial practice that empowers individuals to prioritize their physical and mental well-being. In our fast-paced and demanding world, self-care acts as a lifeline, allowing us to recharge, rejuvenate, and maintain a healthy balance in our lives. This article explores the concept of self-care, its benefits, and practical strategies you can implement to nurture your mind, body, and soul.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;b&gt;1. Understanding Self-Care &lt;/b&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt; Self-care is the deliberate and conscious effort to care for oneself, addressing the needs of our mind, body, and soul. It's an ongoing practice involving choices that promote well-being and support a balanced lifestyle. Self-care encompasses various aspects, such as physical health, emotional well-being, mental clarity, and spiritual fulfillment. It is not selfish but a vital foundation for leading a healthy and fulfilling life.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;b&gt;2. The Benefits of Self-Care &lt;/b&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Prioritizing self-care has numerous benefits that impact all areas of our lives. Physically, self-care practices, such as regular exercise, healthy eating, and sufficient sleep, enhance our overall well-being. Emotionally, self-care helps us manage stress, reduce anxiety, and improve our ability to handle challenges effectively. Mentally, self-care activities like mindfulness and relaxation techniques enhance focus, creativity, and cognitive abilities. Spiritually, self-care provides an opportunity for self-reflection, connection with our values, and finding meaning in life. Investing in self-care builds resilience, improves relationships, and boosts our happiness and fulfillment.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;b&gt;3. Practical Self-Care Strategies &lt;/b&gt;&lt;/h2&gt; &lt;p&gt;&lt;b&gt;a) Physical Self-Care:&lt;/b&gt;&lt;span style="font-weight: 400;"&gt; Regular exercise, eating nourishing foods, and getting enough rest are essential for physical well-being. Establish a fitness routine that suits your preferences, whether jogging, yoga, or lifting weights. Prioritize nutritious meals that provide the necessary fuel for your body. Ensure you get enough sleep by maintaining a consistent sleep schedule and creating a calming bedtime routine.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;b&gt;b) Emotional Self-Care:&lt;/b&gt;&lt;span style="font-weight: 400;"&gt; Identify activities that bring you joy and relaxation. It could be reading a book, taking long baths, or practicing hobbies. Nurture your relationships by spending quality time with loved ones, expressing your emotions, and seeking support when needed. Journaling can be a valuable tool to process your feelings and reflect on your experiences.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;b&gt;c) Mental Self-Care: &lt;/b&gt;&lt;span style="font-weight: 400;"&gt;Engage in activities stimulating your mind and promoting mental well-being. Practice mindfulness and meditation to cultivate present-moment awareness and reduce stress. Set realistic goals and manage your time effectively to minimize overwhelm. Limit exposure to negative news and create a positive environment that fosters personal growth.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;b&gt;d) Spiritual Self-Care: &lt;/b&gt;&lt;span style="font-weight: 400;"&gt;Connect with your spiritual side through meditation, prayer, or spending time in nature. Engage in activities that align with your values and provide a sense of purpose. Engaging in acts of kindness and giving back to the community can also nurture your spiritual well-being.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;b&gt;4. Overcoming Barriers to Self-Care &lt;/b&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Incorporating self-care into our lives can be challenging due to various barriers. One common barrier is the need for more time. However, even small acts of self-care, such as taking short breaks during the day or setting aside dedicated "me time" on weekends, can make a significant difference. Another obstacle is guilt or feeling selfish for prioritizing oneself. Remember that self-care is essential for your well-being, enabling you to better care for others.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;b&gt;Conclusion &lt;/b&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Practicing self-care is a necessity in today's fast-paced world. By nurturing our mind, body, and soul, we strengthen our overall well-being, enhance our resilience, and lead a more fulfilling life. Incorporate practical self-care strategies into your daily routine, and remember that self-care is a personal journey unique to each individual. As you prioritize yourself and embrace self-compassion, watch as the transformative power of self-care unfolds in your life.&lt;/span&gt;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/08/The-Art-of-Self-Care.png</images> <url>https://topdoctormagazine.com/wellness/the-art-of-self-care-nurturing-your-mind-body-and-soul/</url> </article> <article> <ID>28429</ID> <title>The Power of Exercise for Self-Care: Nurturing Your Mind and Body</title> <publishDate>2023-08-02 15:31:41</publishDate> <description>&lt;div class="et_pb_section et_pb_section_42 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_42"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_42 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_21 clearfix et_pb_text_align_center et_pb_bg_layout_light"&gt; &lt;li class='et_pb_social_media_follow_network_63 et_pb_social_icon et_pb_social_network_link et-social-facebook'&gt;&lt;a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_64 et_pb_social_icon et_pb_social_network_link et-social-youtube'&gt;&lt;a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_65 et_pb_social_icon et_pb_social_network_link et-social-instagram'&gt;&lt;a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt;&lt;div class="et_pb_module et_pb_text et_pb_text_45 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;h2&gt;&lt;strong&gt;Introduction&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;In today's fast-paced world, where stress and sedentary lifestyles are prevalent, incorporating regular exercise into our self-care routines is vital for maintaining optimal physical and mental well-being. Regular exercise can help prevent muscle deterioration, aid in heart health, boost energy levels, and offer numerous benefits for our mental health and overall quality of life. This article explores the importance of exercise as a form of self-care and highlights its positive impact on physical and mental health.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;strong&gt;Physical Benefits of Exercise&lt;/strong&gt;&lt;/h2&gt; &lt;ol&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Weight Management: Regular physical activity helps burn calories and maintain a healthy weight. In the absence of any pre-existing health conditions, physical exercise enhances our metabolic rate, fosters fat reduction, and fosters muscle mass growth, thereby enhancing overall body composition.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Heart Health: Cardiovascular exercise, such as brisk walking, jogging, cycling, or swimming, strengthens the heart and improves blood circulation. Regular aerobic exercise lowers the risk of heart disease, reduces blood pressure, and increases good cholesterol levels (HDL).&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Bone and Muscle Strength: Weight-bearing exercises like resistance training and weightlifting promote bone density and muscle strength. These activities help prevent conditions like osteoporosis and sarcopenia, which are common among aging individuals.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Enhanced Energy Levels: Exercise boosts energy levels by improving oxygen and nutrient delivery to the body's tissues. Regular physical activity stimulates the production of endorphins, which are natural mood-enhancing hormones that reduce fatigue and increase overall vitality.&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;strong&gt;Mental Health Benefits of Exercise&lt;/strong&gt;&lt;/h2&gt; &lt;ol&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Stress Relief: Exercise is a powerful stress reliever. Physical activity increases the production of neurotransmitters like endorphins, serotonin, and dopamine, which improve mood and promote relaxation. Engaging in exercise can reduce symptoms of anxiety and depression, boost self-esteem, and enhance overall emotional well-being.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Improved Cognitive Function: Regular exercise enhances cognitive function and memory by increasing blood flow to the brain. Physical activity stimulates the growth of new neurons and improves neural connections, leading to better focus, attention, and overall mental clarity.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Sleep Quality: Exercise is vital in improving sleep quality and duration. Physical activity during the day promotes a better night's sleep, helping individuals feel refreshed and rejuvenated. However, avoiding intense exercise too close to bedtime is essential, as it could interfere with sleep patterns.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Increased Resilience: Exercise builds resilience and improves our ability to cope with life's challenges. Regular physical activity helps to regulate stress hormones, enhances self-confidence, and fosters a sense of accomplishment. This, in turn, improves overall mental resilience and our ability to navigate difficult situations.&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;strong&gt;Incorporating Exercise into Self-Care Routine&lt;/strong&gt;&lt;/h2&gt; &lt;ol&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Set Realistic Goals: Start by setting realistic exercise goals that align with your fitness level and lifestyle. Gradually increase the duration and intensity of your workouts to avoid burnout or injuries. Remember, consistency is key.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Find Activities You Enjoy: Experiment with different exercise forms to discover activities you genuinely enjoy. Whether it's jogging, dancing, swimming, yoga or team sports, engaging in activities that bring you pleasure makes it easier to stick to your exercise routine.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Make it a Priority: Prioritize exercise as an essential part of your self-care routine. Schedule regular workout sessions and treat them as non-negotiable appointments with yourself. Just as you make time for work and other commitments, allocate time for exercise.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Make it Social: Exercising with others can boost motivation and make the experience more enjoyable. Consider joining a fitness class, participating in group activities, or finding an exercise buddy. Social support can help maintain accountability and foster a sense of camaraderie.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Listen to Your Body: Pay attention to your body's signals and adjust your exercise routine accordingly. If you experience pain or discomfort, modify your activities or seek guidance from a healthcare professional or certified fitness instructor.&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;strong&gt;Conclusion&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Exercise is integral to self-care, offering many physical and mental health benefits. Regular physical activity improves cardiovascular health, muscle strength, and weight management, boosts mood, reduces stress and enhances overall well-being. We can cultivate a healthier physical and mental lifestyle by incorporating exercise into our self-care routines. Remember, the journey towards self-care starts with a single step - let that step be a commitment to regular exercise.&lt;/span&gt;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/08/The-Power-of-Exercise-for-Self-Care.png</images> <url>https://topdoctormagazine.com/wellness/fitness/the-power-of-exercise-for-self-care-nurturing-your-mind-and-body/</url> </article> <article> <ID>28298</ID> <title>LIVE YOUR BEST LIFE YET!</title> <publishDate>2023-08-01 18:46:06</publishDate> <description>&lt;div class="et_pb_section et_pb_section_43 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_43"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_43 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_22 clearfix et_pb_text_align_center et_pb_bg_layout_light"&gt; &lt;li class='et_pb_social_media_follow_network_66 et_pb_social_icon et_pb_social_network_link et-social-facebook'&gt;&lt;a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_67 et_pb_social_icon et_pb_social_network_link et-social-youtube'&gt;&lt;a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_68 et_pb_social_icon et_pb_social_network_link et-social-instagram'&gt;&lt;a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt;&lt;div class="et_pb_module et_pb_text et_pb_text_46 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;p&gt;&lt;span style="font-weight: 400;"&gt;It's so easy to put your health and wellness on the back burner. We say things like, "I really want to lose this weight, I want to get back to the gym or I'm tired of feeling tired and having zero motivation to get moving." It seems like there's always something else to do. Then we're left feeling exhausted while searching for the next series on Netflix.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Your body and brain are deeply connected and in constant contact with each other. The thoughts you think, usually negative for some reason, will keep you from achieving above and beyond. The voices in our heads will hold us back and tell us we don't have what it takes. But, in fact, you DO have what it takes. The human body is capable of so much more than we realize. We just have to believe that we always have more in the tank.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;It's very easy to put your health on hold as long as you're healthy. The old adage, you "don't miss something until it's gone," rings true. Why wait for the diagnosis to start taking your health seriously? Isn't it worthy of your attention NOW while you ARE healthy?  &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Look at your self-care habits now while you're reading this. Ask yourself a few simple questions:&lt;/span&gt;&lt;/p&gt; &lt;ol&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Do I put others' needs before mine or let work consume me?&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Do I set time daily for movement, stretching or strength building?&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Do I fuel my body and brain in a way that leaves me energized or feeling sluggish?&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Do I prioritize my sleep habits so I wake each day feeling ready to take on the day?&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;These are all very important questions. Most likely, you've probably answered "no" to more than one. Your body is a precision machine capable of so much. Just as you wouldn't put low-octane gas in your Ferrari, you shouldn't put low-octane gas (processed food, alcohol, sugar) into your body. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;How can you turn your mindset around today? Here are a few simple strategies to implement in order to put your health at the top of the priority list:&lt;/span&gt;&lt;/p&gt; &lt;ol&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Set aside 30 minutes 5-6 times weekly to move your body. Take a brisk walk even if the weather isn't ideal. Walking provides a meditative experience and has demonstrated the ability to reduce cortisol levels (stress hormones). Engaging in a post-meal walk aids digestion and contributes to improved sleep quality.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Speak self-affirmations upon waking and going to sleep. Consciously adopt an "attitude of gratitude" and vocalize the aspects of your life you are grateful for. This does wonders for your mindset.  &lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Put down sugar and alcohol as a means of self-soothing. Both substances harm your health, providing only temporary relief from pain. When the numbness wears off, the stressor is still there. Instead, exercise and meditate, which will work wonders and have lasting benefits for your well-being.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;You have to "adult," meaning push yourself to do the things you don't want to. This is the only way you can kick out bad habits. It's much harder, but you can't cave and say, "I just don't have the motivation." That's a cop-out. Turn it around and say, "Today, I will do something good for my body and brain." &lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Here's my point, YOU have to put yourself first. Yes, even before your kids or work. You have to practice self-care and self-love daily. Don't wait for your doctor to tell you something you don't want to hear or write prescriptions for medications you don't need. Your body is fully equipped with all that you need to be strong, energetic, happy, and fulfilled. But you have to do the work. No one is coming to make you do it.  &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;I'm also excited to announce my Midlife Mastery channel on the Muscle &amp;amp; Fitness+ platform. Midlife Mastery aims to show women that this is the best time in their lives. Women learn lifestyle modifications to help balance the hormonal changes experienced over 40/50 &amp;amp; beyond. This is such an important time in a woman's life as it directly correlates with how they will go through the aging process. Midlife Mastery teaches women how to live long, strong, and vibrant. We can't stop the aging process, but we can control how we feel, look, and move as we go down the path of life.  &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;For media appearances, consulting, seminars, or speaking engagements please email me at: lindaifbbpro@gmail.com.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;If you desire more ways to take your life by the horns, please reach me at:&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;lindaiffbbpro@gmail.com&lt;/span&gt;&lt;span style="font-weight: 400;"&gt; or visit my website to book a complimentary call with me at &lt;/span&gt;&lt;a href="http://www.lindamstephens.com" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;www.lindamstephens.com&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;Linda M. Stephens- Owner, Linda Stephens Fitness, LLC&lt;/span&gt;&lt;/i&gt;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/08/LIVE-YOUR-BEST-LIFE-YET.png</images> <url>https://topdoctormagazine.com/issues/live-your-best-life-yet/</url> </article> <article> <ID>28287</ID> <title>Revitalize Your Body, Boost Your Confidence, and Ignite Your Sex Life with These Expert Tips</title> <publishDate>2023-07-31 18:13:59</publishDate> <description>&lt;div class="et_pb_section et_pb_section_44 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_44"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_44 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_23 clearfix et_pb_text_align_center et_pb_bg_layout_light"&gt; &lt;li class='et_pb_social_media_follow_network_69 et_pb_social_icon et_pb_social_network_link et-social-facebook'&gt;&lt;a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_70 et_pb_social_icon et_pb_social_network_link et-social-youtube'&gt;&lt;a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_71 et_pb_social_icon et_pb_social_network_link et-social-instagram'&gt;&lt;a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt;&lt;div class="et_pb_module et_pb_text et_pb_text_47 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;p&gt;&lt;span style="font-weight: 400;"&gt;Men, if you're ready to feel great, have a stellar sex life, look great naked, and have unshakable confidence, then this is for you. Just because Father Time continues to tick doesn't mean you have to lose your vigor and youthful appearance. You have the ability to make your future even better than your past through good nutrition, sleep, exercise, and sexual health. Read on, and I'll show you how.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;You've likely heard that you should eat healthy, but what does that really mean? If you want to maintain a strong body, bones, and good looks, you need to consume enough protein. Protein is what your skin, muscles, hair, and nails are made of. When you exercise, you break down your muscle tissue and put stress on your tendons, cartilage, and ligaments. It's also necessary to recover from your hard work in the gym, allowing you to get stronger and build muscle. In addition, the protein from your diet, specifically collagen, will keep your cartilage, tendons, and ligaments strong, which means you'll maintain healthier joints. It also plays an important role in hair growth. Besides the animal protein you eat, adding a quality collagen supplement will help optimize the amount of collagen you consume.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Protein is crucial when it comes to your appearance. Our skin is made of 70% - 80% collagen and elastin, which are both proteins necessary to keep your skin firm and youthful. The only way you can replenish these proteins is through your diet. So, how much protein should you consume, and what sources are good? A good place to be is 0.8 to 1.0 grams of protein per pound of lean body weight. My nutrition clients follow this rule of thumb, and it's a principle I stand by. Great sources of protein are pasture-raised organic or grass-fed red meat, organic chicken, pasture-raised or organic whole eggs, S.M.A.S.H fish, and wild game meat like elk and bison.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Other foods that you should be eating if you want to optimize your health and support testosterone production are blueberries, arugula, and red meat. Blueberries contain powerful antioxidants called anthocyanins, which help prevent common cancers found in middle-aged men. Arugula helps the body produce nitric oxide, which is essential for cardiovascular health, blood flow, and healthy erectile function. Red meat gets a second mention because it's a great source of zinc, an essential mineral for testosterone production. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Intense resistance training is one of the keys to creating the body you've always wanted. If you've ever looked in the mirror and thought, "I'd love to have bigger arms and shoulders," or "I'd love to have a bigger chest," or "I want to grow my legs," then resistance training is your answer. Building muscle will do a few things for you. First, it will raise your metabolism since muscle is the most metabolically active tissue in the body. This means you can burn more calories as fat while you exercise and when you are at rest. Muscle creates the aesthetics of a sexy body. A well-built physique makes you look younger and more desirable. It helps you prevent diseases such as diabetes, and combat sarcopenia as you age and it builds your confidence because you'll look better both naked and in your dress clothes.  &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Resistance training is one of the best methods of anti-aging. Building muscle creates shape to your body and pushes upward on the skin from underneath, making the skin firmer. Squats, rows, lunges, deadlifts and hip thrusts; the ladies will thank you for that last exercise. Three to five days per week of resistance training is a good frequency for you to gain the benefits. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;The most underappreciated magic bullet to longevity and a lean, strong body is sleep, especially for us men. Studies show that getting five hours or less of sleep several nights in a row can temporarily lower testosterone production by as much as 40%, directly affecting sexual function, strength, digestion, mood, cognitive function, skin hydration, and skin healing. This means you'll likely look, feel and function older than you actually are. Sleep also plays a significant role in preventing diseases such as Alzheimer's and diabetes. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Your next question is likely, "How much sleep should I get?" Seven to nine hours of uninterrupted sleep is ideal. From personal experience, research I've read, and my clients' success from following this, it's undoubtedly true and very effective.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Lastly, your regimen should include sufficient hydration and daily sun exposure. Maintaining proper hydration is crucial for promoting muscle growth, fat burning, and digestion, as well as preserving the elasticity and firmness of your skin. Dehydration is a common factor in prematurely aged skin as well as alcohol consumption and smoking. I recommend consuming at least half of your lean body weight, in ounces, of water daily. By combining this with regular exposure to sunlight, you can support your body in synthesizing vitamin D, which is vital for healthy testosterone production and efficient calcium absorption, necessary for maintaining strong bones. Finally, sun exposure helps support a healthy cardiovascular system, positively affecting blood flow. That means stronger erections, lower blood pressure, and a healthier you. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;It's an extremely exciting time for those of you who want to live healthier, feel more confident, and look great. With so much well-supported, promising, and new research in the anti-aging industry, people can vastly improve their health and life span and feel more vigorous. This means more time to enjoy doing what you love with the people you love most. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Rob Fletcher is one individual putting in a serious effort to bridge the gap between the medical and anti-aging industries and the fitness and nutrition industries. Rob has been helping fitness, nutrition, and health practitioners like myself build relationships with leading anti-aging doctors so we can spread the word about their incredible work, which can help you. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Through the Muscle &amp;amp; Fitness+ platform, the Rob Fletcher Podcast, and Muscle &amp;amp; Fitness on the Road, Rob is connecting you with the most qualified and knowledgeable doctors and health practitioners who will teach you the latest, greatest, and most useful information on hormone therapy, stem cells, blood work, supplements and so much more, to help you live a longer, happier life. I'm proud to be part of this movement and to be able to share my knowledge with you as a men's health specialist on Muscle &amp;amp; Fitness+. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;I specialize in helping men create unshakable confidence through getting lean, building muscle, optimizing testosterone, and achieving their fitness goals through conquering nutrition. On my Muscle &amp;amp; Fitness+ channel, 'Relentless Fitness And Nutrition,' I show men how to eat for fat loss and build muscle on a busy schedule. I teach men how to optimize their health and hormones and educate them on TRT. Everything from what they need to know when considering TRT,  the health benefits, what blood work they should be getting, finding the right TRT doctor, and even some of the inconveniences they might experience. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;I also guide men on improving sleep, maintaining a youthful-looking body, and improving sexual health so you can go from where you are now to the healthier, more confident, more energetic version of yourself you know you can become. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;Christian Palmer- Men's Health Specialist, PN2 Nutritionist, Writer For Muscle &amp;amp; Fitness, Owner Of Relentless Fitness And Nutrition&lt;/span&gt;&lt;/i&gt;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/08/Christian-Palmer-1.png</images> <url>https://topdoctormagazine.com/issues/revitalize-your-body-boost-your-confidence-and-ignite-your-sex-life-with-these-expert-tips/</url> </article> <article> <ID>28269</ID> <title>Revolutionizing Health and Fitness: The Power of Collaboration and Anti-Aging Medicine</title> <publishDate>2023-07-28 08:00:10</publishDate> <description>&lt;div class="et_pb_section et_pb_section_45 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_45"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_45 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_24 clearfix et_pb_text_align_center et_pb_bg_layout_light"&gt; &lt;li class='et_pb_social_media_follow_network_72 et_pb_social_icon et_pb_social_network_link et-social-facebook'&gt;&lt;a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_73 et_pb_social_icon et_pb_social_network_link et-social-youtube'&gt;&lt;a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_74 et_pb_social_icon et_pb_social_network_link et-social-instagram'&gt;&lt;a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt;&lt;div class="et_pb_module et_pb_text et_pb_text_48 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;span style="font-weight: 400;"&gt;"Collaboration and strategic partnerships are the keys to unlocking the true potential of the health and fitness industry. Together, we can achieve optimal health and performance with remarkable transformations." - Rob Fletcher.&lt;/span&gt; &amp;nbsp; &lt;h2&gt;&lt;b&gt;Introduction&lt;/b&gt;&lt;/h2&gt; &lt;span style="font-weight: 400;"&gt;In today's world, where people are increasingly focused on their health, fitness, and longevity, collaboration and access to cutting-edge information have become crucial. This article explores the revolutionary strides made in anti-aging medicine and its integration with the globally renowned brand Muscle &amp;amp; Fitness. At no cost, they create a platform that highlights the advantages and significance of Muscle &amp;amp; Fitness+, serving as a forum for health, fitness, and anti-aging leaders and experts, including companies, doctors, trainers, athletes, and gym owners. Muscle &amp;amp; Fitness+ has become a place where others can gain access to a wealth of knowledge, groundbreaking technologies, and innovations. In this article, we will delve into the details of this collaboration and highlight the significance of the partnership between doctors, trainers, and gym owners in optimizing health and performance.&lt;/span&gt; &amp;nbsp; &lt;h2&gt;&lt;b&gt;The Power of Collaboration&lt;/b&gt;&lt;/h2&gt; &lt;span style="font-weight: 400;"&gt;At the forefront of bringing together various influencers within the health and fitness industry is Rob Fletcher, Business Development Director, and Muscle &amp;amp; Fitness Talk Show Host. &lt;/span&gt;&lt;span style="font-weight: 400;"&gt;Rob presented his 10-year vision to Jake Wood, owner of the brand's Muscle &amp;amp; Fitness, Muscle &amp;amp; Fitness Hers, FLEX, Wings of Strength, and the OLYMPIA weekend.&lt;/span&gt; &lt;span style="font-weight: 400;"&gt;“I am extremely grateful to Jake Wood, Jan Summers (Vice President of Muscle &amp;amp; Fitness), Dan Solomon (President of Muscle &amp;amp; Fitness/OLYMPIA), and Dr. Robert Goldman (Founder of the American Academy of Anti-Aging - A4M) for their belief, support, and investment in education and raising awareness for optimal health and performance aligning with the anti-aging industry – new innovation, new technology, and advancements, products, and services.”&lt;/span&gt; &lt;span style="font-weight: 400;"&gt;Through aligning with strategic partners and the best trainers, his aim is to educate clients and raise awareness about the plethora of information, technologies, and advancements available today. This innovative platform bridges the gap between doctors, trainers, gym owners, athletes, and companies, fostering a comprehensive approach to health and fitness.&lt;/span&gt; &amp;nbsp; &lt;h2&gt;&lt;b&gt;Rob Fletcher: Revolutionizing the Health, Fitness, and Anti-Aging Industry&lt;/b&gt;&lt;/h2&gt; &lt;span style="font-weight: 400;"&gt;With over 30 years of experience in health, fitness, and martial arts, Rob has excelled as an instructor, competitor, trainer, author, business owner, promoter, and speaker. He is a black belt and self-defense expert with multiple National Kickboxing championships to his name. Rob's passion for education and impact led him to establish USA Karate &amp;amp; Fitness in 1990 in Naples, FL. He played a key role in bringing martial arts to the International Arnold Sports Festival in 1992 and facilitated a groundbreaking collaboration between the UFC and Olympia Weekend in 2002 at the Mandalay Bay Resort &amp;amp; Casino in Las Vegas. &lt;/span&gt; &lt;span style="font-weight: 400;"&gt;"Rob is a visionary. He sees the view from 30,000 ft. He recognized the potential immediately. Coordinating and bringing the UFC into the bodybuilding, health, and fitness world. He breaks the walls and gets it done." -Jim Byrne Former UFC Executive Marketing Officer&lt;/span&gt; &lt;span style="font-weight: 400;"&gt;PIC Rob Tiki Keith Evans at UFC Championships.&lt;/span&gt; &lt;span style="font-weight: 400;"&gt;Rob's focus on building relationships and connecting people led him to collaborate with Dr. Robert Goldman, who invited Rob to speak at the A4M Anti-Aging Conference. Dr. Robert Goldman is the founder of the National Academy of Sports Medicine (NASM). Today, NASM certified over 1.5 million trainers worldwide. Dr. Goldman is also the Founder of WorldHealth.Net and the American Academy of Anti-Aging&lt;/span&gt;&lt;b&gt; (A4M). &lt;/b&gt;&lt;span style="font-weight: 400;"&gt;Subsequently, he presented his vision to Jake Wood, the owner of renowned global brands such as Muscle &amp;amp; Fitness, Muscle &amp;amp; Fitness Hers, FLEX, and the OLYMPIA Weekend, with a specific focus on the anti-aging industry and its prominent leaders and experts. Rob's efforts have created a platform that educates and raises awareness about various health and performance optimization options. Through strategic partnerships and opportunities offered through Muscle &amp;amp; Fitness+, Talk Show, Muscle &amp;amp; Fitness On the Road, Rob Fletcher podcasts, and speaking engagements, Rob continues to expand his reach and empower healthcare professionals. He is also the Founder and Author of "America's Next Great Trainer: Transform Your Life" and serves as a radio host. Rob's contributions to martial arts and fitness have earned him national recognition, and he serves as a global advisor to Dr. Robert Goldman’s  ISHOF (International Sports Hall of Fame). His unwavering commitment to transforming the health, fitness, and anti-aging landscape establishes him as a trailblazer in the industry, empowering individuals and organizations to embrace optimal well-being and peak performance. At the same time, he provides&lt;/span&gt;&lt;span style="font-weight: 400;"&gt; and consults&lt;/span&gt;&lt;span style="font-weight: 400;"&gt; on additional opportunities such as generating new revenue streams, bringing in new patients to doctors, clients to trainers, and members to gym owners. &lt;/span&gt; &lt;i&gt;&lt;span style="font-weight: 400;"&gt;"This is a unique opportunity to be a part of a leading fitness global brand. The Muscle &amp;amp; Fitness+ platform is extremely valuable for those in the health, fitness, and anti-aging industry." -Dr. Robert Goldman &lt;/span&gt;&lt;/i&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;Founder American Academy of Anti-Aging (A4M), and the National Academy of Sports Medicine (NASM)&lt;/span&gt;&lt;/i&gt; &amp;nbsp; &lt;h2&gt;&lt;b&gt;Muscle &amp;amp; Fitness: The Brainchild of Collaboration&lt;/b&gt;&lt;/h2&gt; &lt;span style="font-weight: 400;"&gt;Muscle &amp;amp; Fitness is a platform that has emerged as the brainchild of the collaboration between Rob Fletcher and his partners. By bringing together medical, health, fitness, and anti-aging expertise, the platform aims to educate and raise awareness among the general population and athletes alike. With a dedicated channel at no cost to the doctors and experts in the anti-aging space, Muscle &amp;amp; Fitness provides a space to share knowledge, promote services, and advance the understanding of cutting-edge interventions.&lt;/span&gt; &lt;span style="font-weight: 400;"&gt;"Muscle &amp;amp; Fitness is not just a platform; it's a movement&lt;/span&gt;&lt;span style="font-weight: 400;"&gt; designed to bring together&lt;/span&gt;&lt;span style="font-weight: 400;"&gt; the brightest minds in medicine, fitness, and anti-aging to empower individuals on their journey to optimal well-being," said Rob.&lt;/span&gt; &amp;nbsp; &lt;h2&gt;&lt;b&gt;The Role of Anti-Aging&lt;/b&gt;&lt;/h2&gt; &lt;span style="font-weight: 400;"&gt;Anti-aging, an encompassing term for various practices and interventions, plays a crucial role in this collaboration. Rob said, "While &lt;/span&gt;&lt;span style="font-weight: 400;"&gt;you cannot alter&lt;/span&gt;&lt;span style="font-weight: 400;"&gt; chronological age, anti-aging focuses on optimizing physiological well-being." By utilizing methods such as Hormone Replacement Therapy, Hyperbaric Oxygen Therapy, Cryotherapy, IV Infusion, Amino and Peptide Therapy, and Red Light Therapy, individuals can experience transformative results in their overall health and vitality.&lt;/span&gt; &lt;i&gt;&lt;span style="font-weight: 400;"&gt;"One of the most satisfying benefits of traveling around the country, events, conferences, and visiting with cutting edge companies and leaders is to experience the true passion they share and making a difference for optimal health and performance. Not only changing lives, saving lives." -Rob Fletcher&lt;/span&gt;&lt;/i&gt;&lt;span style="font-weight: 400;"&gt;.&lt;/span&gt; &amp;nbsp; &lt;b&gt;"Anti-aging is not about turning back the clock, but rather optimizing our bodies and minds to live life to the fullest. It's a collaborative effort that holds the power to transform lives." &lt;/b&gt; &amp;nbsp; &lt;h2&gt;&lt;b&gt;The Impact of Collaboration: Life-Changing Stories&lt;/b&gt;&lt;/h2&gt; &lt;span style="font-weight: 400;"&gt;At Muscle &amp;amp; Fitness, the collaborative approach emphasizes comprehensive assessments that encompass vital blood work, enabling trainers to gain valuable insights into their clients' internal health.&lt;/span&gt;&lt;span style="font-weight: 400;"&gt; Armed with this knowledge, trainers can work closely with doctors to prescribe tailored programs and protocols. Countless individuals have shared testimonies that bear witness to the transformative effects of this collaboration, ranging from significant weight loss and improved vitality to enhanced mood and overall well-being.&lt;/span&gt; &amp;nbsp; &lt;h2&gt;&lt;b&gt;Looking Ahead: The Future of Muscle &amp;amp; Fitness+&lt;/b&gt;&lt;/h2&gt; &lt;span style="font-weight: 400;"&gt;The vision behind Muscle &amp;amp; Fitness is to revolutionize the health and fitness industry. The platform's emphasis on anti-aging and its integration with other modalities, such as Cryotherapy, PNOE Breath Test, Hyperbaric Oxygen Therapy, TRT, HRT, IV Infusion, and Infrared Light Sauna Therapy, pave the way for future advancements. The collaboration encourages trainers to attend anti-aging conferences,&lt;/span&gt;&lt;span style="font-weight: 400;"&gt; especially the American Academy of Anti-Aging (A4M)&lt;/span&gt;&lt;span style="font-weight: 400;"&gt; to access and incorporate the latest information into their practice. Furthermore, the upcoming Olympia Weekend, a combination of bodybuilding, sports, and fitness with the addition of the Muscle &amp;amp; Fitness Anti-Aging Pavilion, will showcase anti-aging companies and experts, reinforcing the commitment to education and innovation. The OLYMPIA Weekend will be held in Orlando, Florida, on November&lt;/span&gt;&lt;span style="font-weight: 400;"&gt; 3rd and 4th,&lt;/span&gt;&lt;span style="font-weight: 400;"&gt; 2023. For exhibitor, sponsor, speaker, and advertising opportunities, contact Rob Fletcher at &lt;/span&gt;&lt;a href="mailto:rfletcher@muscleandfitness.com" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;rfletcher@muscleandfitness.com&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;.&lt;/span&gt; &lt;span style="font-weight: 400;"&gt;"Rob Fletcher has strategically brought all the right players to the table in order to build a multi-faceted approach to health and wellness. The Muscle &amp;amp; Fitness &amp;amp; Rob Fletcher Podcast platforms allow Rob to bring exposure to top nutritionists, trainers, health coaches, and doctors as they collaborate on their areas of expertise. The consumer gets a myriad of health, wellness and anti-aging all in one location. It's brilliant. The platforms also allow the professionals to interface with each other offline in order to increase their own knowledge for their client's benefit. Rob has also done an amazing job of vetting each individual, so there's no overlap. Each professional is top notch in their field with the qualifications to back it up". -Linda Stephens IFBB Pro, NASM Certified Trainer, Founder Midlife Mastery &lt;/span&gt; &lt;span style="font-weight: 400;"&gt;"Rob's mission, I believe, is to bring science-backed information to the masses. A place to go where you can trust the information being brought forth."&lt;/span&gt; &lt;span style="font-weight: 400;"&gt;"It's an extremely exciting time for those of you who want to live longer, feel more confident, look great and feel great. With so much well-supported, promising new research in the anti-aging industry, people are now able to vastly improve their health span and life span and feel more vigorous. This means more time for you to enjoy doing the things you love with the people you love most. &lt;/span&gt; &lt;span style="font-weight: 400;"&gt;One individual who is putting in a serious effort to bridge the gap between the medical and anti-aging industry and the fitness and nutrition industry is Rob Fletcher. Rob has been helping fitness, nutrition and health practitioners like myself build relationships with the leading anti-aging doctors so we can spread the word about the great work that they do, which can help you. &lt;/span&gt; &lt;span style="font-weight: 400;"&gt;Through the Muscle &amp;amp; Fitness platform, the Rob Fletcher Podcast, and Muscle &amp;amp; Fitness on the Road, Rob is connecting you with the most qualified and knowledgeable doctors and health practitioners who will teach you the latest, greatest, and most useful information on hormone therapy, stem cells, blood work, supplements and so much more, to help you live a longer, happier life. I'm proud to be part of this movement and to be able to share my knowledge with you, as a men's health specialist, on Muscle &amp;amp; Fitness+." -Christian Palmer, Pro Bodybuilder, Men's Health Specialist, Founder of Relentless Fitness &amp;amp; Nutrition. &lt;/span&gt; &amp;nbsp; &lt;h2&gt;&lt;b&gt;Conclusion&lt;/b&gt;&lt;/h2&gt; &lt;span style="font-weight: 400;"&gt;The power of collaboration in the health and fitness industry, particularly in the realm of anti-aging, cannot be understated. Muscle &amp;amp; Fitness aims to revolutionize the field and optimize health and performance by bringing together doctors, trainers, gym owners, and athletes. Through this collaborative effort, individuals can embark on transformative journeys toward better well-being, gaining access to cutting-edge information, technologies, and interventions. The future holds great promise as the platform continues to evolve and expand, pushing the boundaries of what is possible in pursuing longevity and vitality. With Rob Fletcher's and his partners' leadership, the health, fitness, and anti-aging industry is experiencing a groundbreaking transformation that benefits professionals and individuals seeking optimal health and performance. &lt;/span&gt; &lt;span style="font-weight: 400;"&gt;"The future of Muscle &amp;amp; Fitness is bright as we continue to push the boundaries of innovation and education. Together, we are rewriting the rules of health and fitness and paving the way for a new era of vitality, performance, and recovery" - Rob Fletcher.&lt;/span&gt;&#10;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/08/revolutionizing-health-and-fitness-1.png</images> <url>https://topdoctormagazine.com/issues/revolutionizing-health-and-fitness-the-power-of-collaboration-and-anti-aging-medicine/</url> </article> <article> <ID>28229</ID> <title>From College Athlete to Acclaimed Strength Coach: The Inspiring Journey of Ashleigh Quint</title> <publishDate>2023-07-27 20:56:36</publishDate> <description>&lt;div class="et_pb_section et_pb_section_46 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_46"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_46 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_25 clearfix et_pb_text_align_center et_pb_bg_layout_light"&gt; &lt;li class='et_pb_social_media_follow_network_75 et_pb_social_icon et_pb_social_network_link et-social-facebook'&gt;&lt;a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_76 et_pb_social_icon et_pb_social_network_link et-social-youtube'&gt;&lt;a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_77 et_pb_social_icon et_pb_social_network_link et-social-instagram'&gt;&lt;a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt;&lt;div class="et_pb_module et_pb_text et_pb_text_49 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;h2&gt;&lt;strong&gt;A Unique Path to Fitness&lt;/strong&gt;&lt;/h2&gt; &lt;span style="font-weight: 400;"&gt;Ashleigh Quint's transformative journey from a college athlete to a renowned strength coach has been an inspiring one in the world of sports performance and fitness. Overcoming setbacks and injuries, she channeled her passion into understanding the human body and optimizing performance. Her unique path started when a shoulder injury ended her pitching career but pushed her to study sports medicine and exercise science. An unexpected internship opportunity under Charles Poliquin propelled her into the fitness industry, where she worked with Olympic athletes, gaining valuable insights into injury prevention and peak performance.&lt;/span&gt; &amp;nbsp; &lt;h2&gt;&lt;strong&gt;Founding Uplift Fitness and Wellness &lt;/strong&gt;&lt;/h2&gt; &lt;span style="font-weight: 400;"&gt;Driven by a thirst for knowledge, Ashleigh pursued a master's degree in integrative medicine, focusing on experiential health and healing. She collaborated with esteemed physicians and coaches to bridge the gap between research and practical application, enriching her expertise further. With over two decades of experience, Ashleigh founded her gym, Uplift Fitness and Wellness, where she created a community-oriented space for individuals seeking physical transformation and healing from injuries. Her holistic approach to fitness, emphasizing mind, body, and spirit, has solidified her position as a respected pillar in the strength and fitness community.&lt;/span&gt; &amp;nbsp; &lt;h2&gt;&lt;strong&gt;Meeting Rob Fletcher and Embracing New Opportunities &lt;/strong&gt;&lt;/h2&gt; &lt;span style="font-weight: 400;"&gt;Ashleigh Quint's career took a momentous turn when she met Rob Fletcher, the Business Development Director for Muscle and Fitness+. Recognizing her unique expertise, Rob invited her to collaborate with him ten years ago, which opened new doors in the fitness industry. Fast forward to January 2023, Rob reached out to Ashleigh again, offering her the opportunity to create her own channel on the new Muscle &amp;amp; Fitness+ platform. This innovative platform takes a holistic approach, integrating medical, health, fitness, and anti-aging expertise to educate and raise awareness among both the general population and athletes.&lt;/span&gt; &lt;span style="font-weight: 400;"&gt;Drawing inspiration from her experience with Uplift Fitness and Wellness, Ashleigh launched her channel titled "Uplift Yourself with Ashleigh." As a female professional in a predominantly male-dominated industry, she brings diversity to the fitness landscape, providing a relatable voice for individuals who may not fit the traditional mold. With Rob's relentless focus on education and awareness in the fitness industry, Ashleigh believes their collaboration can help bridge the gap between coaches, trainers, doctors, and high-level professionals, ultimately changing healthcare for anti-aging individuals. She views Muscle &amp;amp; Fitness+ as the ultimate platform for this transformative merge to take place.&lt;/span&gt; &lt;span style="font-weight: 400;"&gt;The platform provides an opportunity for Ashleigh to showcase her friendships and network of inspirational and highly qualified coaches and medical physicians, creating content that pushes the boundaries of the fitness industry and expands the possibilities for anti-aging health and wellness.&lt;/span&gt; &lt;span style="font-weight: 400;"&gt;"To me, fitness is not merely a hobby or a job; it's a lifelong passion. I feel grateful every day that I get to pursue what I love and make a positive impact on the lives of others surrounding me.  I was honored to work with Rob at Muscle &amp;amp; Fitness+ to help bridge this gap for coaches, trainers, doctors and high-level professionals who all have hands involved in making this collaboration possible. Rob’s focus on placing an emphasis on educating and building awareness in the fitness industry aligns with what I do professionally." Ashleigh says.&lt;/span&gt; &amp;nbsp; &lt;h2&gt;&lt;strong&gt;Conclusion &lt;/strong&gt;&lt;/h2&gt; &lt;span style="font-weight: 400;"&gt;Ashleigh Quint's extraordinary journey exemplifies the transformative power of passion, dedication, and perseverance. Starting as a college athlete and now a highly respected strength coach, she has made a significant impact in health promotion and fitness. Her unwavering commitment to continuous learning and skill in translating scientific knowledge into practical application sets her apart as a trailblazer in the field of health optimization.&lt;/span&gt; &lt;span style="font-weight: 400;"&gt;Watch the Muscle &amp;amp; Fitness+ Channels for free by downloading Muscle and Fitness+ on your phone to see the tremendous collaboration of Muscle &amp;amp; Fitness+ leaders, physicians, strength coaches, personal trainers, gym owners, bio-hack geniuses and much more all utilize the Muscle &amp;amp; Fitness+ platform, to further develop the long term vision and direction of bringing awareness to optimal health, performance, prevention and longevity.&lt;/span&gt;&#10;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/07/Ashleigh-Quint.png</images> <url>https://topdoctormagazine.com/issues/from-college-athlete-to-acclaimed-strength-coach-the-inspiring-journey-of-ashleigh-quint/</url> </article> <article> <ID>28219</ID> <title>Social Connections and Healthy Aging: Embracing the Power of Community</title> <publishDate>2023-07-26 20:29:43</publishDate> <description>&lt;div class="et_pb_section et_pb_section_47 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_47"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_47 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_26 clearfix et_pb_text_align_center et_pb_bg_layout_light"&gt; &lt;li class='et_pb_social_media_follow_network_78 et_pb_social_icon et_pb_social_network_link et-social-facebook'&gt;&lt;a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_79 et_pb_social_icon et_pb_social_network_link et-social-youtube'&gt;&lt;a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_80 et_pb_social_icon et_pb_social_network_link et-social-instagram'&gt;&lt;a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt;&lt;div class="et_pb_module et_pb_text et_pb_text_50 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;h2&gt;&lt;strong&gt;Introduction&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;As individuals age, social connections, and relationships play a crucial role in promoting healthy aging and overall well-being. The significance of social interactions goes beyond mere companionship. Engaging with others and actively participating in communities can profoundly affect physical, mental, and emotional health. In this article, we will explore the benefits of social engagement, discuss the importance of community involvement, and provide strategies to combat social isolation among older adults, ultimately fostering a vibrant and fulfilling aging experience.&lt;/span&gt;&lt;/p&gt; &lt;h2&gt; &lt;/h2&gt; &lt;h2&gt;&lt;strong&gt;The Benefits of Social Engagement&lt;/strong&gt;&lt;/h2&gt; &lt;ol&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Cognitive Health:&lt;/strong&gt; Active social participation stimulates the brain and promotes cognitive function. Engaging in conversations, debates, and intellectual pursuits helps maintain mental sharpness, memory, and overall cognitive abilities. Social interactions challenge the mind and provide opportunities for continuous learning and growth.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Emotional Well-being:&lt;/strong&gt; Social connections provide emotional support, companionship, and a sense of belonging, which are crucial for emotional well-being. Strong social ties can reduce feelings of loneliness, depression, and anxiety. Sharing experiences, laughter, and emotional support with others create a positive and nurturing environment for mental health.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Physical Health:&lt;/strong&gt; Active engagement in social activities has shown a positive correlation with enhanced physical health outcomes. It can motivate individuals to adopt healthier habits like regular exercise, balanced nutrition, and self-care. Participating in group activities and community events often involves physical movement, fostering an active lifestyle that benefits overall physical well-being.&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;strong&gt;The Importance of Community Involvement&lt;/strong&gt;&lt;/h2&gt; &lt;ol&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Volunteerism:&lt;/strong&gt; Engaging in volunteer activities enables people to give back to their communities while experiencing a sense of purpose and fulfillment. Volunteering provides opportunities for social connections, helps combat social isolation, and offers a chance to use skills and expertise to impact society positively.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Intergenerational Programs:&lt;/strong&gt; Interacting with younger or older generations through intergenerational programs promotes mutual understanding, breaks down age-related stereotypes, and provides opportunities for learning and growth for both older adults and younger individuals. Such programs can include mentoring, tutoring, or participating in community initiatives that unite different age groups.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Active Participation in Community Groups:&lt;/strong&gt; Joining clubs, organizations, or community groups based on shared interests fosters social connections and a sense of belonging. These groups provide platforms for meeting like-minded individuals, engaging in hobbies, pursuing passions, and participating in activities that promote social interaction and personal fulfillment.&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;strong&gt;Strategies to Combat Social Isolation&lt;/strong&gt;&lt;/h2&gt; &lt;ol&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Utilize Technology:&lt;/strong&gt; Technology can be a valuable tool to bridge distances and connect with others. Most people have access to and the ability to use social media platforms, video calls, or online communities as an easy way to stay in touch with family and friends and engage in virtual social activities. Local community centers may offer technical assistance programs to help older adults navigate ever-changing digital platforms.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Participate in Senior Centers and Community Programs:&lt;/strong&gt; Senior centers and community programs provide opportunities for social engagement and access to various activities, including exercise classes, educational workshops, arts and crafts, and group outings. These programs create a supportive environment where individuals can interact, learn, and form new connections.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Reach Out and Stay Active:&lt;/strong&gt; Taking the initiative to maintain and strengthen existing relationships is vital. Reach out to friends, family, or neighbors regularly through phone calls, visits, or attending social events. Additionally, pursuing personal interests and hobbies, individually or as part of a group, can expand social networks and foster new connections.&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;strong&gt;Conclusion&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Social connections and community involvement are essential components of healthy aging. By embracing the power of social engagement, older and younger generations can experience numerous benefits that positively impact their physical, mental, and emotional well-being. Combating social isolation through active community participation, volunteerism, and intergenerational interactions leads to a richer and more fulfilling aging experience. Let us prioritize social connections and create an inclusive society that supports and values the contributions of all generations, enabling each other to age gracefully and joyfully throughout each season of life.&lt;/span&gt;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/07/Social-Connections-and-Healthy-Aging.png</images> <url>https://topdoctormagazine.com/issues/social-connections-and-healthy-aging-embracing-the-power-of-community/</url> </article> <article> <ID>28209</ID> <title>Cognitive Health and Aging: Strategies for Maintaining Function and Preventing Decline</title> <publishDate>2023-07-25 19:38:09</publishDate> <description>&lt;div class="et_pb_section et_pb_section_48 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_48"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_48 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_27 clearfix et_pb_text_align_center et_pb_bg_layout_light"&gt; &lt;li class='et_pb_social_media_follow_network_81 et_pb_social_icon et_pb_social_network_link et-social-facebook'&gt;&lt;a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_82 et_pb_social_icon et_pb_social_network_link et-social-youtube'&gt;&lt;a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_83 et_pb_social_icon et_pb_social_network_link et-social-instagram'&gt;&lt;a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt;&lt;div class="et_pb_module et_pb_text et_pb_text_51 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;h2&gt;&lt;strong&gt;Introduction&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Maintaining cognitive function becomes increasingly important for overall well-being and quality of life as we age. Cognitive decline, including memory loss and decreased mental agility, is a common concern among older adults. However, research suggests that there are strategies individuals can employ to promote cognitive health and potentially delay or prevent cognitive decline. This article investigates various strategies, including brain-boosting activities, lifestyle modifications, and potential interventions, that can support cognitive function in older adults.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;strong&gt;Brain-Boosting Activities&lt;/strong&gt;&lt;/h2&gt; &lt;ol&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Mental Stimulation:&lt;/strong&gt; Mentally stimulating activities challenge the brain and promote cognitive health. Activities like reading, puzzles, crosswords, playing musical instruments, learning a new language, or engaging in strategic games such as chess or Sudoku can help maintain and enhance cognitive abilities.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Lifelong Learning&lt;/strong&gt;: Continuing education and learning new skills can positively impact cognitive function. Enrolling in courses or workshops, attending lectures, or pursuing hobbies that require learning and skill development stimulates the brain and helps maintain cognitive abilities.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Social Interaction:&lt;/strong&gt; Maintaining social connections and engaging in social activities has been linked to better cognitive health. Social interaction stimulates the brain, boosts mood, and can provide opportunities for mental challenges. Participating in group activities, joining clubs, volunteering, or spending time with family and friends benefits cognitive well-being.&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;strong&gt;Lifestyle Modifications&lt;/strong&gt;&lt;/h2&gt; &lt;ol&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Regular Physical Exercise:&lt;/strong&gt; Physical exercise benefits the body and supports cognitive function. Aerobic exercises, such as walking, swimming, or dancing, increase blood flow to the brain, promoting the growth of new neurons and improving cognitive performance. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Healthy Diet:&lt;/strong&gt; Adopting a balanced and nutritious diet is essential for maintaining cognitive health. Focus on consuming fruits, vegetables, whole grains, lean proteins, and healthy fats. Omega-3 fatty acids, found in fatty fish like salmon, have been associated with improved cognitive function. Limiting processed foods, saturated fats, and refined sugars is also recommended.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Quality Sleep:&lt;/strong&gt; Adequate sleep is crucial for cognitive function. During sleep, the brain consolidates memories and rejuvenates itself. Aim for 7-8 hours of quality sleep each night, establish a regular sleep routine, and create a sleep-friendly environment by minimizing noise and electronic distractions.&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;strong&gt;Potential Interventions&lt;/strong&gt;&lt;/h2&gt; &lt;ol&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Cognitive Training Programs:&lt;/strong&gt; Computerized cognitive training programs, such as memory exercises and attention tasks, have shown promise in improving cognitive function and preventing decline in older adults. These programs can be accessed online or through specific apps and should be tailored to individual needs and abilities.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Management of Chronic Conditions:&lt;/strong&gt; Effectively managing chronic conditions, such as diabetes, hypertension, and cardiovascular disease, is crucial for preserving cognitive function. Controlling blood sugar levels, maintaining healthy blood pressure, and adopting heart-healthy habits can significantly reduce the risk of cognitive decline.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Brain-Healthy Lifestyle:&lt;/strong&gt; Engaging in activities that promote overall brain health can positively impact cognitive function. These activities include stress reduction techniques (such as meditation or mindfulness), avoiding smoking and excessive alcohol consumption, and maintaining a healthy weight.&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;strong&gt;Conclusion&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Maintaining cognitive function and preventing cognitive decline are essential aspects of healthy aging. By incorporating brain-boosting activities, making lifestyle modifications, and considering potential interventions, older adults can promote their cognitive health and potentially delay the onset of cognitive decline. It is always possible to start implementing these strategies, as they offer numerous benefits for overall well-being and a fulfilling life as we age.&lt;/span&gt;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/07/Cognitive-Health-and-Aging-.png</images> <url>https://topdoctormagazine.com/issues/cognitive-health-and-aging-strategies-for-maintaining-function-and-preventing-decline/</url> </article> <article> <ID>28194</ID> <title>The Role of Exercise in Promoting Healthy Aging: Enhancing Physical and Mental Well-being</title> <publishDate>2023-07-24 19:21:29</publishDate> <description>&lt;div class="et_pb_section et_pb_section_49 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_49"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_49 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_28 clearfix et_pb_text_align_center et_pb_bg_layout_light"&gt; &lt;li class='et_pb_social_media_follow_network_84 et_pb_social_icon et_pb_social_network_link et-social-facebook'&gt;&lt;a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_85 et_pb_social_icon et_pb_social_network_link et-social-youtube'&gt;&lt;a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_86 et_pb_social_icon et_pb_social_network_link et-social-instagram'&gt;&lt;a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt;&lt;div class="et_pb_module et_pb_text et_pb_text_52 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;h2&gt;&lt;strong&gt;Introduction&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Aging is an inevitable process that brings about changes in our bodies and minds. However, regular physical activity has become a powerful tool in promoting healthy aging by maintaining physical fitness and preserving cognitive function. This article explores the benefits of exercise for individuals as they age, emphasizing its positive impact on physical and mental well-being. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Additionally, specific exercise recommendations for different age groups will be provided to help individuals incorporate physical activity into their lives effectively.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;strong&gt;The Benefits of Regular Exercise in Healthy Aging&lt;/strong&gt;&lt;/h2&gt; &lt;ol&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Physical Fitness and Strength:&lt;/strong&gt; Regular exercise enhances muscular strength, flexibility, and cardiovascular fitness, which tend to decline with age. Strength training exercises, such as weightlifting or resistance training, help maintain muscle mass and bone density, reducing the risk of falls and fractures. Aerobic exercises, such as brisk walking, swimming, or cycling, improve heart health and endurance, allowing individuals to maintain an active lifestyle.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Disease Prevention:&lt;/strong&gt; Regular physical activity has been associated with a reduced risk of several chronic diseases commonly affecting older adults, including heart disease, type 2 diabetes, hypertension, and certain types of cancer. Exercise helps control weight, lowers blood pressure, improves blood sugar control, and boosts the immune system, reducing the risk of developing these conditions.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Cognitive Function and Mental Well-being:&lt;/strong&gt; Exercise profoundly impacts cognitive function and mental well-being. It promotes the release of endorphins, neurotransmitters that enhance mood and reduce stress and anxiety. Regular exercise has been linked to a reduced risk of cognitive decline and neurodegenerative diseases such as Alzheimer's disease. It improves memory, attention, and overall cognitive performance. Engaging in physical activity also provides opportunities for social interaction, reducing feelings of loneliness and isolation.&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;strong&gt;Specific Exercise Recommendations for Different Age Groups&lt;/strong&gt;&lt;/h2&gt; &lt;ol&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Young Adults (18-40 years):&lt;/strong&gt; Young adults should aim for a combination of aerobic exercises and strength training. Examples include jogging, swimming, cycling, dancing, and weightlifting. The American College of Sports Medicine recommends at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week and two or more strength training sessions targeting major muscle groups.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Middle-aged Adults (40-65 years):&lt;/strong&gt; Middle-aged adults should continue with aerobic exercises and strength training, focusing on maintaining fitness and preventing age-related decline. Activities like brisk walking, cycling, aerobics classes, and moderate-intensity strength training are beneficial. The exercise guidelines remain the same as for young adults.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;&lt;strong&gt;Older Adults (65 years and above):&lt;/strong&gt; Older adults should prioritize exercises that enhance balance, flexibility, and mobility to reduce the risk of falls and injuries. Activities like yoga, Tai Chi, water aerobics, and low-impact exercises are recommended. The exercise guidelines suggest at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week, combined with activities that improve strength and balance.&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;strong&gt;Conclusion&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Regular physical activity plays a vital role in promoting healthy aging by preserving physical fitness, preventing chronic diseases, and enhancing cognitive function. Regardless of age, incorporating exercise into daily routines brings numerous benefits to the body and mind. By following age-specific exercise recommendations, individuals can optimize their health and well-being throughout aging. It is always possible to start reaping the benefits of exercise for a healthier and happier life in the golden years.&lt;/span&gt;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/07/The-Role-of-Exercise-in-Promoting-Healthy-Aging.png</images> <url>https://topdoctormagazine.com/issues/the-role-of-exercise-in-promoting-healthy-aging-enhancing-physical-and-mental-well-being/</url> </article> <article> <ID>28184</ID> <title>5 Tips for Healthy, Beautiful Aging</title> <publishDate>2023-07-21 18:34:13</publishDate> <description>&lt;div class="et_pb_section et_pb_section_50 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_50"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_50 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_29 clearfix et_pb_text_align_center et_pb_bg_layout_light"&gt; &lt;li class='et_pb_social_media_follow_network_87 et_pb_social_icon et_pb_social_network_link et-social-facebook'&gt;&lt;a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_88 et_pb_social_icon et_pb_social_network_link et-social-youtube'&gt;&lt;a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_89 et_pb_social_icon et_pb_social_network_link et-social-instagram'&gt;&lt;a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt;&lt;div class="et_pb_module et_pb_text et_pb_text_53 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;p&gt;&lt;span style="font-weight: 400;"&gt;As we age, it becomes more important to take care of our bodies and minds to maintain good health and beauty. Aging is a natural process that we all go through, but it's important to remember that getting older doesn't have to mean losing our health and beauty. It becomes more important than ever to take care of our bodies and minds to maintain good health and stay youthful in appearance as we get older.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;The good news is that we can incorporate many simple and practical tips for healthy, beautiful aging into our daily routines. Below are some of the best tips for healthy aging, including diet, exercise, skincare, and more. With a little effort and commitment, you can age gracefully and maintain your health and beauty for years to come. Follow some of these tips for healthy, beautiful aging that you can easily incorporate into your lifestyle! &lt;/span&gt;&lt;/p&gt; &lt;h3&gt;&lt;b&gt;Eat a Healthy and Balanced Diet&lt;/b&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Eating a healthy and balanced diet is crucial for healthy aging. Make sure to include plenty of fruits, vegetables, whole grains, lean protein, and healthy fats in your diet. These foods are rich in vitamins, minerals, and antioxidants that can help reduce the risk of chronic diseases such as heart disease, stroke, and cancer. A balanced diet can also help maintain a healthy weight, which is essential for good health.&lt;/span&gt;&lt;/p&gt; &lt;h3&gt;&lt;b&gt;Stay Hydrated&lt;/b&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;As we age, our bodies lose some of their ability to conserve water, which can lead to dehydration. Make sure to drink plenty of water throughout the day, and limit your intake of alcohol and caffeine. Staying hydrated can help regulate body temperature, improve digestion and prevent urinary tract infections.&lt;/span&gt;&lt;/p&gt; &lt;h3&gt;&lt;b&gt;Exercise Regularly&lt;/b&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Regular exercise is vital for healthy aging. It can help maintain a healthy weight, reduce the risk of chronic diseases, and promote mental health. Aim for at least 30 minutes of moderate exercise most days of the week. You can choose any physical activity that you enjoy, such as walking, swimming, yoga, or strength training. Exercise can also help improve balance and prevent falls, which is essential for older adults.&lt;/span&gt;&lt;/p&gt; &lt;h3&gt;&lt;b&gt;Protect Your Skin from the Sun&lt;/b&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Exposure to the sun can cause wrinkles, age spots, and other skin damage. Make sure to wear sunscreen with a minimum SPF of 30 every day, even on cloudy days. You can also wear protective clothing such as long-sleeved shirts, hats, and sunglasses to protect your skin from the harmful effects of the sun. Avoid prolonged exposure to the sun, especially during peak hours.&lt;/span&gt;&lt;/p&gt; &lt;h3&gt;&lt;b&gt;Get Enough Sleep&lt;/b&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Getting enough sleep is essential for overall health and can help reduce the risk of chronic diseases. Aim for 7-8 hours of sleep each night. Poor sleep quality can lead to depression, memory problems, and impaired immune function. Try to establish a regular sleep schedule and create a relaxing bedtime routine to help you sleep better.&lt;/span&gt;&lt;/p&gt; &lt;h3&gt;&lt;b&gt;Practice Stress Reduction Techniques&lt;/b&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Chronic stress can lead to a range of health problems, including heart disease and depression. Practice relaxation techniques such as deep breathing, meditation, or yoga to help manage stress. You can also engage in activities you enjoy, such as listening to music, reading a book, or spending time with friends and family.&lt;/span&gt;&lt;/p&gt; &lt;h3&gt;&lt;b&gt;Stay Socially Active&lt;/b&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Social isolation can lead to depression and other health problems. Stay connected with friends and family, and participate in social activities that you enjoy. You can join a social group, volunteer in your community or take a class to meet new people.&lt;/span&gt;&lt;/p&gt; &lt;h3&gt;&lt;b&gt;Challenge Your Brain&lt;/b&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Keeping your brain active and engaged can help prevent cognitive decline. Read, do crossword puzzles, learn a new skill or take up a new hobby. Challenging your brain can help improve memory, attention and problem-solving skills.&lt;/span&gt;&lt;/p&gt; &lt;h3&gt;&lt;b&gt;Get Regular Health Screenings&lt;/b&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Regular health screenings can help detect and treat health problems early, before they become more serious. Make sure to see your healthcare provider regularly and follow their recommendations for health screenings such as mammograms, colonoscopies and blood tests.&lt;/span&gt;&lt;/p&gt; &lt;h3&gt;&lt;b&gt;Take Care of Your Teeth and Gums&lt;/b&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Poor oral health can lead to a range of health problems, including heart disease and diabetes. Brush and floss your teeth regularly, and see your dentist for regular checkups. Good oral hygiene can help prevent cavities, gum disease, and tooth loss, which can affect your overall health and well-being.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Healthy aging is possible with a few simple lifestyle changes. As we age, it's important to take care of our bodies and minds to maintain good health and beauty. Incorporating these tips for healthy, beautiful aging into your daily routine can help you stay active, healthy and happy in your golden years. Remember that there is always time to start living a healthier lifestyle; small changes can make a big difference in the long run. These simple lifestyle changes allow you to look and feel your best as you age gracefully.&lt;/span&gt;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/07/5-Tips-for-Healthy-Beautiful-Aging.png</images> <url>https://topdoctormagazine.com/issues/5-tips-for-healthy-beautiful-aging/</url> </article> <article> <ID>28173</ID> <title>The Benefits of Yoga and Meditation for Women's Health</title> <publishDate>2023-07-20 18:04:31</publishDate> <description>&lt;div class="et_pb_section et_pb_section_51 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_51"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_51 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_30 clearfix et_pb_text_align_center et_pb_bg_layout_light"&gt; &lt;li class='et_pb_social_media_follow_network_90 et_pb_social_icon et_pb_social_network_link et-social-facebook'&gt;&lt;a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_91 et_pb_social_icon et_pb_social_network_link et-social-youtube'&gt;&lt;a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_92 et_pb_social_icon et_pb_social_network_link et-social-instagram'&gt;&lt;a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt;&lt;div class="et_pb_module et_pb_text et_pb_text_54 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;p&gt;&lt;span style="font-weight: 400;"&gt;Yoga and meditation have been practiced for thousands of years and are known for their numerous health benefits. While both men and women can benefit from practicing yoga and meditation, women in particular can experience a range of positive effects. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Below are some of the key benefits of yoga and meditation for women's health:&lt;/span&gt;&lt;/p&gt; &lt;h3&gt;&lt;b&gt;Stress Reduction &lt;/b&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Women often experience higher stress levels due to various responsibilities such as work, family, and social obligations. Practicing yoga and meditation can help reduce stress levels and promote feelings of calm and relaxation.&lt;/span&gt;&lt;/p&gt; &lt;h3&gt;&lt;b&gt;Improved Mood&lt;/b&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Yoga and meditation have been shown to increase levels of the neurotransmitter serotonin, which can improve mood and reduce symptoms of anxiety and depression.&lt;/span&gt;&lt;/p&gt; &lt;h3&gt;&lt;b&gt;Better sleep&lt;/b&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Sleep disturbances are common in women, especially during menopause and oftentimes in some women's Luteal phase. Yoga and meditation can help to improve sleep quality and reduce the frequency of insomnia.&lt;/span&gt;&lt;/p&gt; &lt;h3&gt;&lt;b&gt;Increased flexibility and strength&lt;/b&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Yoga involves a series of poses that can improve flexibility and strengthen muscles. This can be especially beneficial for women as they age and experience muscle mass and flexibility declines.&lt;/span&gt;&lt;/p&gt; &lt;h3&gt;&lt;b&gt;Reduced risk of chronic diseases&lt;/b&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Regularly practicing yoga and meditation can reduce the risk of chronic diseases such as heart disease, diabetes, and cancer. This is because these practices can improve cardiovascular health, regulate blood sugar levels, and support the immune system.&lt;/span&gt;&lt;/p&gt; &lt;h3&gt;&lt;b&gt;Improved reproductive health&lt;/b&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Yoga and meditation can also benefit reproductive health in women. For example, certain yoga poses can improve blood flow to the reproductive organs and reduce menstrual cramps.&lt;/span&gt;&lt;/p&gt; &lt;h3&gt;&lt;b&gt;Better digestion&lt;/b&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Yoga can help to stimulate the digestive system and improve digestion. This can be particularly beneficial for women who experience digestive issues such as bloating, constipation, or irritable bowel syndrome.&lt;/span&gt;&lt;/p&gt; &lt;h3&gt;&lt;b&gt;Increased self-awareness&lt;/b&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Through regular practice, yoga and meditation can increase self-awareness and help women develop a deeper understanding of their thoughts, feelings, and behaviors. This can lead to improved self-esteem, self-acceptance, and a greater sense of purpose.&lt;/span&gt;&lt;/p&gt; &lt;h2&gt;&lt;b&gt;Conclusion&lt;/b&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Yoga and meditation offer numerous benefits for women's health. Incorporating yoga and meditation into a regular wellness routine can lead to a happier, healthier, and more balanced life. Try beginner videos or visit a studio to begin the journey.&lt;/span&gt;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/07/The-Benefits-of-Yoga-and-Meditation-for-Womens-Health.png</images> <url>https://topdoctormagazine.com/issues/the-benefits-of-yoga-and-meditation-for-womens-health/</url> </article> <article> <ID>28163</ID> <title>Mental Health in Men: Understanding and Overcoming Stigma</title> <publishDate>2023-07-19 17:46:08</publishDate> <description>&lt;div class="et_pb_section et_pb_section_52 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_52"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_52 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_31 clearfix et_pb_text_align_center et_pb_bg_layout_light"&gt; &lt;li class='et_pb_social_media_follow_network_93 et_pb_social_icon et_pb_social_network_link et-social-facebook'&gt;&lt;a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_94 et_pb_social_icon et_pb_social_network_link et-social-youtube'&gt;&lt;a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_95 et_pb_social_icon et_pb_social_network_link et-social-instagram'&gt;&lt;a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt;&lt;div class="et_pb_module et_pb_text et_pb_text_55 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;h2&gt;&lt;b&gt;Introduction&lt;/b&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Mental health is a critical aspect of overall well-being, affecting individuals of all genders. However, mental health has a prevailing stigma, particularly among men. Societal expectations, cultural norms, and traditional gender roles often discourage men from seeking help and openly discussing their mental health struggles. This article aims to shed light on the topic of mental health in men, explore the reasons behind the stigma, and provide strategies for understanding and overcoming it.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;b&gt;Understanding the Stigma&lt;/b&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;The stigma surrounding mental health in men stems from a variety of factors. One key factor is societal expectations that men should be strong, stoic, and independent. As a result, expressing vulnerability or seeking help for mental health issues is often seen as a sign of weakness. As a result, many men internalize their feelings, leading to increased stress and worsening mental health conditions.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Cultural norms also play a significant role in perpetuating the stigma. In many societies, the concept of masculinity is closely tied to notions of dominance, control, and emotional restraint. This can create barriers for men seeking help, as they fear judgment and ostracization if they display emotions or admit to struggling with mental health.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Another contributing factor is the lack of awareness and education surrounding mental health. Men may not recognize the symptoms of mental health disorders or understand that they are experiencing a genuine condition. This lack of awareness further reinforces the stigma, as men may dismiss their struggles as a temporary phase or a personal failing.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;b&gt;Overcoming the Stigma&lt;/b&gt;&lt;/h2&gt; &lt;ol&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Education and Awareness: One of the most effective ways to combat mental health stigma in men is through education and awareness campaigns. By providing accurate information about mental health, its prevalence, and the available treatments, we can dispel misconceptions and promote understanding. Public campaigns can also highlight stories of men who have sought help and successfully managed their mental health, encouraging others to do the same.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Promoting Open Dialogue: It is crucial to create safe spaces for men to discuss their mental health. Encouraging open dialogue among friends, family, and within communities can help normalize conversations about mental health. Men should feel comfortable sharing their experiences, emotions, and struggles without fear of judgment. The stigma can gradually be dismantled by fostering an environment of support and understanding.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Challenging Gender Stereotypes: It is essential to challenge traditional gender stereotypes that reinforce mental health stigma. Men should be encouraged to embrace their emotions and understand that seeking help is a sign of strength, not weakness. Promoting diverse and positive representations of masculinity can help redefine societal expectations and create a more inclusive and accepting environment.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Mental Health Services Tailored for Men: Mental health services should be tailored to address men's specific needs and concerns. Offering male-friendly environments where men feel comfortable seeking help can make a significant difference. Mental health professionals can also receive training to understand better and support men's mental health challenges.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Leading by Example: Men in positions of influence, such as celebrities, athletes, and community leaders, have a unique opportunity to lead by example and challenge the stigma surrounding mental health. When public figures share their own mental health journeys and advocate for seeking help, it can inspire others to do the same. Their stories help normalize the idea that mental health issues can affect anyone and that seeking support is a courageous and necessary step.&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;b&gt;Conclusion&lt;/b&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;The stigma surrounding mental health in men is a significant barrier to seeking help and support. Understanding the factors contributing to this stigma and working to overcome them is crucial for improving men's mental health outcomes. We can create a more supportive and accepting society by promoting education, open dialogue, challenging stereotypes, and providing tailored mental health services. Breaking down the stigma surrounding mental health in men will allow individuals to seek help when needed, ultimately leading to better overall well-being.&lt;/span&gt;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/07/Mental-Health-in-Men.png</images> <url>https://topdoctormagazine.com/issues/issue-169/mental-health-in-men-understanding-and-overcoming-stigma/</url> </article> <article> <ID>29202</ID> <title>The New Medicine: An Interview with Curtis Martin D.C.</title> <publishDate>2023-07-01 18:55:54</publishDate> <description>&lt;div class="et_pb_section et_pb_section_53 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_53"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_53 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;div class="et_pb_module et_pb_text et_pb_text_56 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;p&gt;&lt;span style="font-weight: 400;"&gt;Dr. Curtis Martin’s first real memory of medicine was at the age of six, standing in the hospital in the city of Vancouver, British Columbia, Canada. He was more than a 10-hour drive plus a ferry ride away from his hometown of Port Mcneill on Vancouver Island. He stood there in the hospital with his mother and older sister, looking at his father. His father was suffering with debilitating back pain, and the doctors were trying to figure out what to do. He remembers the immense fear and uncertainty he felt. His father was a strong and stoic man, a heavy-duty mechanic who had grown up on a farm working the land and was no stranger to hard physical work. Curtis watched his father lying helpless in the bed before him, waiting for care and barely able to tolerate the pain. After a long wait, he was told he needed surgery, and there was nothing more that could be done. Allan Martin was discharged home to wait for the soonest surgery date he was given six months out. At home, Curtis watched his father in agony, barely able to move, while his terrified mother was trying to look after the family. “It was terrible, and worse knowing there was nothing I could do but stand by his side and wait.” Indeed, after a short time, his father became desperate. Unwilling to wait and feeling he had nothing to lose, Allan got a recommendation from a friend to go see a chiropractor in Vancouver. “That guy is a miracle worker!” said the friend. He took a chance and made the long, painful 10-hour journey back to Vancouver to see Dr. Brian Blower. In his weakened condition, it was actually more than a day’s journey, and so he had to stay with his sister for a whole six months to receive necessary treatment from the chiropractor. When he finally came home to his family, he no longer needed surgery and was able to resume the life he had left behind.  At that point, he functioned very well and without pain. However, because of the distance to Dr. Blower’s office, he was not able to receive regular care.  His family was used to limited access to health services because of where they lived. But his family wished that the relief that Allan received and, indeed, the care Dr. Blower gave to the whole family was readily available to them in their community. The people in Port Mcneill chopped wood, went hunting and fishing and led active lives connected to the outdoors. Chiropractic like this was a miracle solution for those looking to lead active lives without depending on medicine. To young Curtis, Dr. Blower could not have been a more important man for saving his dad and his family. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Two years later, however, his dad noticed a small polyp in his nose that was bothering him. The doctor said not to worry that it could be simply removed in a routine outpatient procedure. However, while in the clinic, something went terribly wrong, and suddenly Allan was in anaphylaxis. Curtis saw his dad almost die that day.  He was only narrowly revived with emergency interventions and adrenaline. Because their family almost never used medicine, Allan had no idea he was highly allergic to a simple aspirin.  This event was especially terrifying for young Curtis because, growing up, he knew the story of his grandfather’s death. Because of a freak accident when Curtis’s dad was only a 13-year-old boy, his grandfather was suddenly gone, leaving Allan as the head of his large family on the farm.  He knew his dad still felt immense grief from that loss so long ago. With the backdrop of his family history and having almost lost his own father that day, Curtis now held a deep fear and mistrust of medical intervention.  &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Unfortunately, his father’s back troubles were not over. Although he saw the chiropractor as much as he could when he was feeling symptoms, because his condition was not regularly maintained, problems would arise.  It was when Curtis was 15 that his father’s back began to have an especially bad episode.  Over the years, he had found a chiropractor halfway down the island to help him when he couldn’t get to Dr. Blower. On this occasion, because of how much he hurt, he knew he had to get help fast. The family only had one car, so while his mother worked and cared for his sister, Curtis was charged to travel with his dad, carry his bags and assist him in the 3-hour bus ride down-island. Seeing his dad in this state caused the past to echo and weigh on his young heart. As they traveled, Allan got worse and worse. They were almost there when this 15-year-old boy, who had never seen his father cry, watched as tears streamed down Allan’s face.  He told his son that he couldn’t make it and had to go to the hospital. Knowing how allergic his father could be to unknown medication and having no medical knowledge himself, Curtis was terrified. In fact, all he could think about was the abrupt death of his grandfather. Would history be repeated? Curtis recounts clearly a moment he remembers as he sat alone and scared in the cafeteria of the hospital. He recognizes this as being the moment he chose to work for health and ultimately chose the life of a doctor. He prayed to God and asked to become a chiropractor so he could care for his father and keep him safe. As the only son of a mechanic and a school teacher in a tiny remote Northern logging town, this was a big ask.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;“By all accounts, my childhood shouldn’t have led me into medicine. I didn’t know anyone who wanted to become a doctor, and I was never good in school. I had never even planned to go to college! But suddenly, I knew I had a big purpose, and God directed me to that purpose. It was actually pretty ironic because my high school guidance counselor told me not to take college prep courses because I would only ever work with my hands. I guess he was right! Despite all that, at 26 years old, I was a chiropractor right out of school and ready to make a difference. In my heart, helping people like my dad to avoid needless suffering and live strong has always been my passion, mission, and drive,” Dr. Martin smiles.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29210 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/10/drcurtis2-819x1024.png" alt="" width="819" height="1024" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;His Doctor of Chiropractic Degree was from Western States in Portland, Oregon. His school was more medically oriented than most chiropractic colleges, and he received a strong background in diagnosis and physical exam.  Driven by his own passion to be a great healer, however, he wanted more and attended endless seminars with top adjusters and technique gurus outside of his rigorous curriculum. As he continued his accelerated learning into his practice years, his precision and reputation grew. Working only with his hands, he was continually amazed at how well his patients did!  Not only getting out of pain, he started to notice that many were getting off of prescription drugs like inhalers, lowering or discarding blood pressure meds, antacids, and even blood sugar medications! At first surprised, he then started to understand the rather obvious connection between organ function and pinched nerves at the spine.  “Even beyond chiropractic, I started to understand that the body is an incredible healing organism, more than we can possibly know! If we can remove interference, whatever that interference may be, whether it’s chemical, emotional, or structural, the body can heal or adapt from anything. This is the basic philosophy of chiropractic and a strength that I’ve seen proven over and over again by thousands of patients,”  he said. “This frankly gave me great hope as a young doctor, and it excited me to be able to help people so much!” Rather quickly over the next decade, with his reputation for excellent results and service leading the way, he found himself the owner of three clinics, training a full staff and many other doctors in his techniques.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;On October 25, 2016, life was about to change again. An unexpected accident forced his wife to call 911, and in the middle of the night, Dr. Martin was taken by ambulance to the hospital, where they spent several days trying to control the full-body spasms and debilitating back pain he could barely withstand. Having flashbacks of his childhood and terrified of what this would mean for his life and practice, he lay in the bed, in and out of consciousness. After four days, he was discharged home into his wife’s care with a bottle of prednisone and a walker. Realizing that chiropractic adjustments alone would not give him his life back because the damage was too great, he was forced to look for new solutions. Praying that he could regain his strength and health without constant pain, Dr. Curtis Martin began a new journey. Reevaluating his philosophy, he started studying anything he could find to make sense of his situation. This is how he found regenerative medicine and cellular healing. “It made sense that sickness could accumulate in the cells, disabling the body’s innate wisdom and healing power.” Ultimately, he began to realize that there is a new “smart medicine” gaining momentum and that the most successful and cutting-edge treatments are those that harness and enhance the body’s self-healing ability at the cellular level. At first, he was terrified that his beliefs had failed. He dreaded that he would have to submit to traditional medicine and succumb to the risks of a major surgery, something he had feared his whole life! What started as a very real crisis of faith ultimately led him back to a deep reverence and trust in nature. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;“I realized that the interference in the human body has evolved and changed form! This has happened gradually over time since my grandfather was a kid with the introduction of modern chemicals and other types of stress he never had to deal with. We are seeing new increases in chronic illness and disease that weren't here before. Now more than ever, it’s not only structural interference like I was taught. Now, we see powerful emotional and chemical disruptions that cannot be overlooked! We can’t fix these new problems with solely the tools of the past, and this realization is what sent me diving into regenerative medicine and, ultimately, into Soft Wave technology, which, at a cellular level, is really powerful! All my career, I had resisted using technology to override the systems of the body, and yet here is a machine that actually works with the body, magnifying the innate ability of the cell to heal itself! And ultimately, it helped me.”&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Shockwave therapy, whose medical term is ESWT or Extra Shockwave Therapy, is a profound addition to healthcare originating in Europe that Martin feels is a massive piece of modern medicine. “To explain shockwave therapy, it’s basically a unique hydroelectric acoustic wave, a special sound wave in water. They use a similar wave for lithotripsy to break up kidney stones because, at these very high doses, it is catabolic, meaning it breaks down tissues. SoftWave is different because it passes through normal tissue without harming it but recognizes damaged cells and helps to quickly recycle them. This is incredibly helpful for scar tissue in old injuries by removing restriction to a joint without an invasive surgery! Treatment also triples blood flow to the area, which brings focused oxygen, nutrients, and immune cells needed for healing. Lastly, it creates a mechanical transduction.  What this means is that it pushes inward, putting pressure on the cells almost like a basketball. It squeezes the cell, and in response, the body has a rebound effect. When the cell goes under pressure and then bounces back, the body recognizes the stress via its innate intelligence. Immediately, it uses cell signaling to sequester and then release a small vesicle from the outside of the cellular wall. This is called an exosome. Exosomes are basically powerful little packets of chemical signalers essential for tissue regeneration within the body. They are a massive and crucial form of communication.  When the body releases exosomes in the area of the injury, they are filled with growth hormones and other repair-directed chemicals made by the cell. The contents of the exosome are released at the site of the injury. In response, the body reacts and recruits stem cells to the area, telling them to build and repair whatever you need: bone, muscle, tendon, ligament, cartilage, and whatever else is necessary for that injury to heal innately. Those exosomes are like smart little power packs of fuel turning on the stem cells and helping them grow and develop. Everyone is talking about the power of stem cells, but the truth is that without the direction and communication of the exosomes, it doesn't matter how many stem cells you have! Undirected stem cells are like architects with no plans, they can’t build anything.  That’s the power of this machine, to tap into and enhance your body’s own repair system. There is literally no other device in the U.S. that does that, and it's fairly new to this country, even though it has been successfully used in Europe for well over a decade. That’s why this is such an incredible breakthrough for patients! SoftWave is fast, effective and uniquely non-invasive. It’s also probably one of the most inexpensive forms of treatment when compared to surgery and other treatment options at this level, like hyaluronic acid, PRP, PRF, and stem cell injections. Also, because of how it activates stem cells, it is incredible for boosting the efficacy of stem cell injectables, enhancing the more invasive procedures that some patients elect. In fact, using SoftWave on an area pre and post-surgery has been used successfully to speed healing and minimize scar tissue. I love having something that is so safe and effective to offer patients with a wide variety of problems, and I’ve seen miracles happen almost daily from using this. It’s incredible!”  He shared with me that he is also currently collaborating with other doctors, helping them to add SoftWave to already successful protocols and making them better. “This is a perfect example of how unique technology can actually work with the body, harnessing the power of nature. I am excited to see what else will develop in the next five to ten years, and I'm looking at how we can translate this to helping more people.”&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;For Dr. Martin’s own health, even before he really knew how to use the machine, his first few treatments gave him significant improvement. So, he bought a machine and started using it in his clinics. It worked very well, so he bought two more to have one at each office and started learning. He began a research and development process that took shape over several years. “This machine is so new to the US that not a lot of information existed on what to do to get the best results and what it could be used for. It just worked so darn well that the NFL and other sports franchises started using it to help players recover and improve performance. But most clinicians had no idea what to do and how to apply SoftWave in an effective treatment plan for a wider range of patients.” He began developing and refining protocols to improve outcomes and broaden application. He talked to other doctors and clinicians using the machine to understand their experiences. He talked to the makers of the device in Germany to have a deeper understanding of the technology. He questioned how different settings and energy levels would penetrate different areas of the body.  He interviewed Rafael Gonzales, a leading scientist in the field of stem cell harvesting and proliferation. He wanted to understand more clearly how stem cells respond to the hydroelectric acoustic wave and why the body responded so magnificently to it. He talked to Harry Adelson, a cutting-edge doctor doing some of the most highly respected procedures for stem cell injections in the spine. He then developed principles and guidelines into practices that he could teach to his doctors for clinical excellence. He interviewed Dr. Dan Pompa, an innovator and leader in the field of cellular detox. He realized that by optimizing cellular health, the power of the body to heal became exponentially up-leveled. He also met Glade Tuckett, a lead distributor for SoftWave, who was excited by how much Dr. Martin knew about advanced techniques to use the machine. Glade had written the only existing manual for the Soft Wave machine, and he asked Dr. Martin to help rewrite it! Soon, other doctors outside his organization wanted to learn from him, too.&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;img class="wp-image-29208 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/10/drcurtis1-1024x536.png" alt="" width="1024" height="536" /&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;As he did his research, he got to know many more key innovators in the health space of regenerative medicine, and as he did, he realized that what he was doing offered something unique. At this point, he had over two decades now of successful chiropractic practice while running three offices. He also had many years of experience coaching over 35 other chiropractic offices to significantly higher levels of success. He had enjoyed coaching; however, with the injury he sustained, he had stopped in order to focus on his health. With all he had learned and the healing he received, he was ready to start something new. Repeatedly since he stopped, colleagues had reached out to him, eager to get his advice. Now, he had a growing number of doctors who, hearing of his success, wanted him to be their coach. They wanted to know how to use Softwave with excellence and how to teach patients what it is and how it works. They also needed a successful business model in order to serve large masses of people and bring this incredible therapy to regular patients. The potential to really help moms and dads, active people, older people, those with heavy physical jobs, and the countless people with chronic old injuries with this therapy is largely unrealized. In the beginning of 2022, Dr. Curtis Martin decided to do just that, and the Alignment Health Practice Group was born. He has created a learning platform through which he runs a program helping clinicians learn core treatment procedures to a high level of excellence. His advanced higher-level program includes the latest protocols for complex cases, how to educate patients, and train staff to integrate SoftWave technology successfully. This becomes a powerful new branch of their existing clinic or a model for profitable stand-alone offices. For the last year, he has quickly grown to doing this in 40 offices across the United States. With this early success, his company is now working on a project to make SoftWave readily available to huge numbers of people in need by opening 500 offices nationwide in the next two to five years.  &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;“This is going to really change how people feel about the options they have to get well. Most of us want to stay active and don’t want to just bear the pain and wait to get so bad that surgery is your best option. By having SoftWave available in most cities, a lot more people will have access to help within reach and without downtime. Many people will actually be able to avoid the risks and side effects of surgeries, injections, and prescription medication by getting the help they need early on. There is a time and place for drugs and surgery, and for some, it is their only option, but I think most of us hope to avoid those risks but still get to heal and live a great life. I just feel that if patients can achieve that, naturally, we’re definitely making this world a better place. It's funny, looking back, I didn’t really set out to have such a big mission, I really just dreamed about helping my own family. Somewhere along the way, it became more about everyone’s family.”  &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;If you are a healthcare provider who is striving to achieve clinical excellence, SoftWave Therapy is an outstanding opportunity to better serve your patients. If your clinical focus is in chiropractic, podiatry, physical therapy, urology, or neuropathy, or if you want to maximize the effects of injectables in regenerative medicine, please reach out to Dr. Martin and his team through www.alignmenthealthpracticegroup.com or by calling (925) 633–7922 to explore if their coaching would benefit your practice. If you are a patient who hopes to benefit from this incredible.&lt;/span&gt;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/10/drcurtiscover.png</images> <url>https://topdoctormagazine.com/research/news/the-new-medicine-an-interview-with-curtis-martin-d-c/</url> </article> <article> <ID>28100</ID> <title>Noninvasive Vein Treatment: An Interview with Dr. Mason Mandy</title> <publishDate>2023-05-29 14:02:07</publishDate> <description>&lt;div class="et_pb_section et_pb_section_54 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_54"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_54 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_32 clearfix et_pb_text_align_center et_pb_bg_layout_light"&gt; &lt;li class='et_pb_social_media_follow_network_96 et_pb_social_icon et_pb_social_network_link et-social-facebook'&gt;&lt;a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_97 et_pb_social_icon et_pb_social_network_link et-social-youtube'&gt;&lt;a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_98 et_pb_social_icon et_pb_social_network_link et-social-instagram'&gt;&lt;a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt;&lt;div class="et_pb_module et_pb_text et_pb_text_57 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;p&gt;&lt;span style="font-weight: 400;"&gt;“Medicine was one of those lifelong things because I don’t remember when I didn’t wanna do medicine- it was something I always wanted to do. I was interested in helping others,” Dr. Mason Mandy, M.D., said. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Dr. Mason Mandy, M.D., DABVLM, is the Chief Medical Officer in the Midtown Manhattan clinic for Metro Vein Centers. As a board-certified surgeon, he specializes in treating chronic venous insufficiency and other vein conditions, performing over 10,000 vein procedures through minimally invasive technology. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;After his undergrad at the U.S. Air Force Academy, Dr. Mandy completed medical school at the University of Alabama Birmingham in his hometown. After that, he started on the path of OBGYN but quickly became interested in surgery and chose to do a surgery residency at Beth Israel Medical Center in New York. After completion, he did three years in the Air Force as a general surgeon without getting deployed. Then, Dr. Mandy worked in Nashville for another three years as a general surgeon before moving to New York to work in the Metro Vein Centers. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;“I like the instant gratification of surgery in a lot of cases. For example, somebody would come in with a problem like appendicitis, and then you take out their appendix, and they get well quickly and go home, and it’s kind of a one-time thing, and they’re done for the vast majority of patients. And I also like the physical part, being able to do a procedure and use my hands and the technical aspect of it,” he said.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Opening the Metro Vein Centers combines what he enjoys most: follow-up and gratification. Most patients receive more follow-up than a routine surgery but still have that instant gratification aspect where they usually do not need another surgery to improve. So it has a perfect mix of relationship and procedure. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Dr. Mandy sees patients who most often have a different mix of common symptoms like pain in their legs, swelling in their feet, prominent varicose veins or bleeding veins, or ulcers in the skin. Treatments vary according to where the vein is located and its anatomy. Each treatment is tailored to individual patients based on what they need and what will address their needs best. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Vein disease never just goes away or gets better on its own. Symptoms may improve, but once the vein is broken or diseased, it does not reverse. Therefore, the earlier people come in when they notice symptoms, the quicker Metro Vein Center and Dr. Mandy can treat and prevent future issues. Most patients do not end up with ulcers or severe disease, but it could progress over time if not properly treated. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Lifestyle adjustments are a huge part of the treatment plans that Metro Vein Center offers. Many patients visiting Dr. Mandy are standing for long hours or are sitting behind computers without moving and getting the blood flowing throughout their bodies. When addressing these problems, he may recommend patients wear compression stockings or elevate their legs for 15 to 20 minutes. They will also recommend weight loss techniques, exercise, and healthy lifestyle changes. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;b&gt;3 Tips to Prevent a Visit to the Vein Doctor &lt;/b&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Dr. Mandy has three main tips to avoid having vein issues in the future or worsening existing issues. If you can take these preventative measures, your veins will thank you!&lt;/span&gt;&lt;/p&gt; &lt;h3&gt; &lt;/h3&gt; &lt;h3&gt;&lt;b&gt;#1 Wear Compression Stockings &lt;/b&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;If you are a person who is standing for long periods of the day, compression stockings can help you feel better and improve circulation in your legs. &lt;/span&gt;&lt;/p&gt; &lt;h3&gt; &lt;/h3&gt; &lt;h3&gt;&lt;b&gt;#2 Elevate Your Legs &lt;/b&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Elevation can help with any symptoms you are experiencing. Especially when you are putting your feet high in the air, not just on a stool, you will experience a relief of pressure. It also helps drain blood to relieve the pressure on your legs. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h3&gt;&lt;b&gt;#3 Weight Loss and Exercise &lt;/b&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Dr. Mandy suggests these two essential things to relieve vein pain and pressure. In addition, weight loss and exercise can help an array of things other than just vein-related issues. They can address underlying diseases and prevent further problems much better than any other treatment. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;The thing about having problems with your veins is that it can cause significant discomfort and reduce your ability to exercise and function normally. Worst case scenarios can have significant bleeding or developing ulcers which develop infections and skin breakdown. It is important to avoid these issues while you can so symptoms do not develop or worsen. Vein treatments are now noninvasive and quick, which means more patients can access them now. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;“We can do 10-minute procedures in the office with no cutting and no stitches, and patients can walk in and out on their own and get the same treatment essentially. So it’s really changed dramatically. And so I think in the past, many doctors were reluctant to recommend vein treatment because it was such an invasive and such a major ordeal to go through that. And so I think we can take care of it without the risk of the discomfort and the inconvenience of major surgery,” Dr. Mandy said. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;With the ease and noninvasive surgery options, anyone experiencing vein problems should visit Dr. Mandy and his team at Metro Vein Center. Following his preventative advice should also keep you from having any vein issues, to begin with! To learn more about his office and Dr. Mandy, visit his &lt;/span&gt;&lt;a href="https://www.metroveincenters.com/vein-doctors/dr-mason-mandy"&gt;&lt;span style="font-weight: 400;"&gt;website&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt; (&lt;/span&gt;&lt;a href="https://www.metroveincenters.com/"&gt;&lt;span style="font-weight: 400;"&gt;https://www.metroveincenters.com&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;).&lt;/span&gt;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/05/Noninvasive-Vein-Treatment-An-Interview-with-Dr.-Mason-Mandy.png</images> <url>https://topdoctormagazine.com/issues/noninvasive-vein-treatment-an-interview-with-dr-mason-mandy/</url> </article> <article> <ID>28092</ID> <title>Sleep Goals for Men</title> <publishDate>2023-05-26 13:53:25</publishDate> <description>&lt;div class="et_pb_section et_pb_section_55 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_55"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_55 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_33 clearfix et_pb_text_align_center et_pb_bg_layout_light"&gt; &lt;li class='et_pb_social_media_follow_network_99 et_pb_social_icon et_pb_social_network_link et-social-facebook'&gt;&lt;a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_100 et_pb_social_icon et_pb_social_network_link et-social-youtube'&gt;&lt;a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_101 et_pb_social_icon et_pb_social_network_link et-social-instagram'&gt;&lt;a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt;&lt;div class="et_pb_module et_pb_text et_pb_text_58 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;p&gt;&lt;span style="font-weight: 400;"&gt;Sleep is essential for good health, yet many men neglect to prioritize it. According to the &lt;/span&gt;&lt;a href="https://www.thensf.org" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;National Sleep Foundation&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;, men between the ages of 18-64 should aim for 7-9 hours of sleep each night. However, getting enough sleep is easier said than done. Below are some tips and goals for getting better sleep!&lt;/span&gt;&lt;/p&gt; &lt;h3&gt; &lt;/h3&gt; &lt;h3&gt;&lt;strong&gt;Consistency is Key&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;One of the best ways to improve your sleep quality is to establish a consistent sleep schedule. Going to bed and waking up at the same time each day can help regulate your body's natural sleep-wake cycle, making it easier to fall asleep and wake up feeling refreshed.&lt;/span&gt;&lt;/p&gt; &lt;h3&gt; &lt;/h3&gt; &lt;h3&gt;&lt;strong&gt;Create a Sleep-Conducive Environment&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;The environment in which you sleep can greatly impact the quality of your sleep. Make sure your bedroom is cool, quiet, and dark. Use curtains or blinds to block out any light, and invest in a comfortable mattress and pillows. Avoid using electronic devices, such as smartphones or laptops in bed, as the blue light emitted by these devices can disrupt your sleep.&lt;/span&gt;&lt;/p&gt; &lt;h3&gt; &lt;/h3&gt; &lt;h3&gt;&lt;strong&gt;Wind Down Before Bed&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Engaging in relaxing activities before bedtime can help signal to your body that it's time to sleep. Try reading a book, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation. Avoid stimulating activities, such as watching TV or using social media, before bed.&lt;/span&gt;&lt;/p&gt; &lt;h3&gt; &lt;/h3&gt; &lt;h3&gt;&lt;strong&gt;Limit Caffeine and Alcohol&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Caffeine and alcohol can both interfere with your sleep. Caffeine is a stimulant that can make it difficult to fall asleep, while alcohol can disrupt the quality of your sleep. Limit your intake of caffeine and avoid consuming it late in the day. Similarly, limit your alcohol intake, particularly before bedtime.&lt;/span&gt;&lt;/p&gt; &lt;h3&gt; &lt;/h3&gt; &lt;h3&gt;&lt;strong&gt;Exercise Regularly&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Regular exercise has been shown to improve sleep quality. However, be mindful of the timing of your workouts. Exercising too close to bedtime can make it harder to fall asleep. Instead, try to exercise earlier in the day.&lt;/span&gt;&lt;/p&gt; &lt;h3&gt; &lt;/h3&gt; &lt;h3&gt;&lt;strong&gt;Seek Treatment for Sleep Disorders&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Sleep disorders, such as sleep apnea or restless leg syndrome, can significantly impact the quality of your sleep. If you suspect you may have a sleep disorder, talk to your healthcare provider. Treatment may include lifestyle changes such as weight loss or the use of a CPAP machine or medication.&lt;/span&gt;&lt;/p&gt; &lt;h3&gt; &lt;/h3&gt; &lt;h3&gt;&lt;strong&gt;Manage Stress&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Stress and anxiety can interfere with your ability to fall asleep and stay asleep. Practicing stress-management techniques, such as mindfulness or yoga, can help reduce stress and promote better sleep.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Getting enough quality sleep is crucial for good health. Men should aim for 7-9 hours of sleep each night and establish a consistent sleep schedule which can be reached through these tips. If you have consistent trouble sleeping, consult with a medical professional. Remember that by prioritizing sleep, men can improve their overall health and well-being.&lt;/span&gt;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/05/Sleep-Goals-for-Men.png</images> <url>https://topdoctormagazine.com/issues/sleep-goals-for-men/</url> </article> <article> <ID>28083</ID> <title>Staying Active and Healthy as You Age: Tips for Men</title> <publishDate>2023-05-25 13:42:04</publishDate> <description>&lt;div class="et_pb_section et_pb_section_56 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_56"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_56 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_34 clearfix et_pb_text_align_center et_pb_bg_layout_light"&gt; &lt;li class='et_pb_social_media_follow_network_102 et_pb_social_icon et_pb_social_network_link et-social-facebook'&gt;&lt;a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_103 et_pb_social_icon et_pb_social_network_link et-social-youtube'&gt;&lt;a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_104 et_pb_social_icon et_pb_social_network_link et-social-instagram'&gt;&lt;a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt;&lt;div class="et_pb_module et_pb_text et_pb_text_59 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;p&gt;&lt;span style="font-weight: 400;"&gt;Aging is an inevitable part of life and as men age, their bodies and health needs change. Staying active and healthy becomes more crucial to maintain a high quality of life. Below are some essential tips for men to stay active and healthy as they age.&lt;/span&gt;&lt;/p&gt; &lt;h3&gt; &lt;/h3&gt; &lt;h3&gt;&lt;strong&gt;Stay Physically Active&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Physical activity is crucial for maintaining good health as men age. Regular exercise helps improve cardiovascular health, build strength, and maintain a healthy weight. It also helps prevent chronic diseases such as type 2 diabetes, hypertension, and obesity. Engage in moderate exercise for at least 30 minutes a day such as brisk walking, swimming, cycling, or weight training.&lt;/span&gt;&lt;/p&gt; &lt;h3&gt; &lt;/h3&gt; &lt;h3&gt;&lt;strong&gt;Eat a Healthy Diet&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;As men age, they require fewer calories than when they were younger, but they still need a well-balanced diet to maintain their health. A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can provide essential nutrients to the body. It can also help prevent chronic diseases and maintain a healthy weight.&lt;/span&gt;&lt;/p&gt; &lt;h3&gt; &lt;/h3&gt; &lt;h3&gt;&lt;strong&gt;Manage Stress&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Stress is a part of life, but chronic stress can lead to several health problems. As men age, they may experience increased stress due to work, financial or personal issues. It's essential to find healthy ways to manage stress such as practicing relaxation techniques, yoga, or meditation.&lt;/span&gt;&lt;/p&gt; &lt;h3&gt; &lt;/h3&gt; &lt;h3&gt;&lt;strong&gt;Get Enough Sleep&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Sleep is essential for overall health, and getting enough sleep becomes more critical as men age. Aim to get 7-9 hours of sleep each night to help the body rest and repair. Poor sleep can lead to several health problems such as depression, anxiety, and obesity.&lt;/span&gt;&lt;/p&gt; &lt;h3&gt; &lt;/h3&gt; &lt;h3&gt;&lt;strong&gt;Stay Socially Active&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Social isolation can lead to several health problems such as depression and cognitive decline. As men age, it's essential to maintain social connections with family and friends. Joining a community group, volunteering, or participating in a hobby can help men stay socially active.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h3&gt;&lt;strong&gt;Get Regular Health Screenings&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Regular health screenings can help detect potential health problems early. Men should talk to their healthcare provider about recommended screenings such as blood pressure, cholesterol, and prostate cancer screenings. It's also essential to get regular eye exams and dental checkups.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;In conclusion, staying active and healthy becomes more crucial as men age. Men who follow these tips can enjoy a high quality of life as they age. Discuss these with your doctor to find even more options for staying healthy.&lt;/span&gt;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/05/Staying-Active-and-Healthy-as-You-Age-Tips-for-Men.png</images> <url>https://topdoctormagazine.com/issues/staying-active-and-healthy-as-you-age-tips-for-men/</url> </article> <article> <ID>28075</ID> <title>Testosterone Replacement Therapy: What Men Need to Know</title> <publishDate>2023-05-24 09:53:47</publishDate> <description>&lt;div class="et_pb_section et_pb_section_57 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_57"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_57 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_35 clearfix et_pb_text_align_center et_pb_bg_layout_light"&gt; &lt;li class='et_pb_social_media_follow_network_105 et_pb_social_icon et_pb_social_network_link et-social-facebook'&gt;&lt;a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_106 et_pb_social_icon et_pb_social_network_link et-social-youtube'&gt;&lt;a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_107 et_pb_social_icon et_pb_social_network_link et-social-instagram'&gt;&lt;a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt;&lt;div class="et_pb_module et_pb_text et_pb_text_60 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;p&gt;&lt;span style="font-weight: 400;"&gt;Testosterone is a hormone that plays a crucial role in men's health. It is responsible for the development of male characteristics, such as muscle mass, bone density, facial and body hair, and a deep voice. Testosterone levels naturally decline as men age, and this decline can lead to various symptoms and health concerns. In recent years, testosterone replacement therapy (TRT) has gained popularity as a treatment option for men with low testosterone levels. Below will explore what men need to know about testosterone replacement therapy, including its benefits, risks, and considerations.&lt;/span&gt;&lt;/p&gt; &lt;h3&gt; &lt;/h3&gt; &lt;h3&gt;&lt;strong&gt;What is Testosterone Replacement Therapy (TRT)?&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Testosterone replacement therapy (TRT) is a medical treatment that aims to raise testosterone levels in men with low testosterone also known as hypogonadism. Hypogonadism can occur due to various reasons, including age-related decline, testicular injury, hormonal disorders, or certain medical conditions. TRT can be administered through different methods, including injections, gels, patches, and pellets.&lt;/span&gt;&lt;/p&gt; &lt;h3&gt; &lt;/h3&gt; &lt;h3&gt;&lt;strong&gt;Benefits of Testosterone Replacement Therapy&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;TRT can offer several benefits for men with low testosterone levels. These may include:&lt;/span&gt;&lt;/p&gt; &lt;ol&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Improved Sexual Health: Testosterone plays a vital role in men's sexual health, and low testosterone levels can lead to symptoms such as erectile dysfunction, reduced libido, and decreased sexual satisfaction. TRT may help improve sexual function and libido in men with low testosterone levels, leading to a better overall quality of life.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Increased Muscle Mass and Bone Density: Testosterone is essential for building and maintaining muscle mass and bone density. Low testosterone levels can result in reduced muscle mass, strength, and bone density which may increase the risk of fractures and osteoporosis. TRT may help increase muscle mass and bone density, leading to improved physical performance and overall bone health.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Enhanced Mood and Energy Levels: Testosterone also affects mood and energy levels in men. Low testosterone levels can lead to symptoms such as fatigue, irritability, and depression. TRT may help improve mood and energy levels, leading to increased motivation, vitality, and overall well-being.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Better Cognitive Function: Testosterone has been found to play a role in cognitive function, including memory, concentration, and verbal skills. Low testosterone levels have been associated with cognitive decline in some men. TRT may help improve cognitive function in men with low testosterone levels, although more research is needed in this area.&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;h3&gt; &lt;/h3&gt; &lt;h3&gt;&lt;strong&gt;Risks and Considerations of Testosterone Replacement Therapy&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Like any medical treatment, TRT also comes with potential risks and considerations. Some of these may include:&lt;/span&gt;&lt;/p&gt; &lt;ol&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Hormonal Imbalance: TRT aims to raise testosterone levels to the normal range, but it is essential to monitor hormone levels carefully to avoid an imbalance. Too much testosterone can lead to side effects such as acne, increased red blood cell count, prostate enlargement, and potential cardiovascular risks.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Potential for Infertility: TRT can decrease sperm production which may result in infertility in some men. If fertility is a concern, it is important to discuss this with a healthcare provider before starting TRT.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Prostate Health: Testosterone is involved in the growth of the prostate gland, and TRT may increase the risk of prostate problems such as benign prostatic hyperplasia (BPH) or prostate cancer. Men with a history of prostate issues should discuss the risks and benefits of TRT with their healthcare provider.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Cardiovascular Risks: Some studies have suggested a potential link between TRT and cardiovascular risks such as heart attacks and strokes, although the evidence is not conclusive. Men with a history of cardiovascular disease should discuss the potential risks of TRT with their healthcare provider. &lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Talk with your health provider before beginning Testosterone Replacement Therapy to find out if the choice would be good for you and your health. Be sure to find out the specific benefits and risks associated before you begin treatment!&lt;/span&gt;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/05/Testosterone-Replacement-Therapy.png</images> <url>https://topdoctormagazine.com/issues/testosterone-replacement-therapy-what-men-need-to-know/</url> </article> <article> <ID>28067</ID> <title>7 Healthy Habits to Improve Your Mental Health</title> <publishDate>2023-05-23 09:40:31</publishDate> <description>&lt;div class="et_pb_section et_pb_section_58 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_58"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_58 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_36 clearfix et_pb_text_align_center et_pb_bg_layout_light"&gt; &lt;li class='et_pb_social_media_follow_network_108 et_pb_social_icon et_pb_social_network_link et-social-facebook'&gt;&lt;a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_109 et_pb_social_icon et_pb_social_network_link et-social-youtube'&gt;&lt;a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_110 et_pb_social_icon et_pb_social_network_link et-social-instagram'&gt;&lt;a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt;&lt;div class="et_pb_module et_pb_text et_pb_text_61 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;p&gt;&lt;span style="font-weight: 400;"&gt;In today's fast-paced world, taking care of our mental health has become more crucial than ever. Stress, anxiety, and other mental health issues can have a significant impact on our overall well-being and quality of life. There are several habits that we can implement to improve our mental health and lead a more fulfilling life.&lt;/span&gt;&lt;/p&gt; &lt;h3&gt; &lt;/h3&gt; &lt;h3&gt;&lt;strong&gt;Practicing Mindfulness&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Mindfulness is the practice of being present at the moment without judgment. It involves paying attention to your thoughts, feelings, and sensations without getting caught up in them. Practicing mindfulness regularly can help reduce stress, increase self-awareness, and improve emotional regulation. You can incorporate mindfulness into your daily routine by setting aside a few minutes each day for meditation, deep breathing or simply being fully present during everyday activities such as eating, walking, or spending time with loved ones.&lt;/span&gt;&lt;/p&gt; &lt;h3&gt; &lt;/h3&gt; &lt;h3&gt;&lt;strong&gt;Getting enough Sleep&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Sleep plays a crucial role in our mental health. Poor sleep can lead to increased stress, anxiety, and mood swings. It's important to establish a consistent sleep schedule and prioritize getting enough sleep each night. Aim for 7-9 hours of quality sleep to help your brain and body recover, recharge, and function optimally. Avoiding stimulants such as caffeine or electronics before bedtime, creating a relaxing bedtime routine, and creating a comfortable sleep environment can also support good sleep hygiene.&lt;/span&gt;&lt;/p&gt; &lt;h3&gt; &lt;/h3&gt; &lt;h3&gt;&lt;strong&gt;Staying Physically Active&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Exercise has been proven to have a positive impact on mental health. Regular physical activity can boost mood, reduce stress and improve overall cognitive function. Find an exercise routine that you enjoy, whether it's going for a walk, hitting the gym, practicing yoga, or engaging in any other form of physical activity. Aim for at least 30 minutes of moderate-intensity exercise most days of the week to reap the benefits for your mental health.&lt;/span&gt;&lt;/p&gt; &lt;h3&gt; &lt;/h3&gt; &lt;h3&gt;&lt;strong&gt;Building Meaningful Connections&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Social connections and relationships are vital for our mental health. Surrounding ourselves with supportive and caring individuals can provide us with a sense of belonging, purpose, and happiness. Make an effort to spend time with loved ones, engage in meaningful conversations and foster positive relationships. If you're feeling lonely or isolated, consider joining a social group or volunteering to meet new people and expand your social circle.&lt;/span&gt;&lt;/p&gt; &lt;h3&gt; &lt;/h3&gt; &lt;h3&gt;&lt;strong&gt;Setting Realistic Goals&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Goal-setting can provide us with a sense of purpose and motivation. However, it's important to set realistic and achievable goals to avoid unnecessary stress and disappointment. Break down large goals into smaller, manageable steps and celebrate your progress along the way. Setting and achieving meaningful goals can boost your self-esteem and improve your mental well-being.&lt;/span&gt;&lt;/p&gt; &lt;h3&gt; &lt;/h3&gt; &lt;h3&gt;&lt;strong&gt;Taking Breaks and Practicing Self-Care&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;It's essential to take breaks and practice self-care regularly to prevent burnout and prioritize your mental health. Schedule regular downtime for yourself to relax, engage in activities you enjoy, and practice self-compassion. This can include anything from reading a book, taking a bath, practicing a hobby or simply spending time alone. Taking care of yourself and making self-care a priority can help you recharge and better cope with life's challenges.&lt;/span&gt;&lt;/p&gt; &lt;h3&gt; &lt;/h3&gt; &lt;h3&gt;&lt;strong&gt;Limiting Stressors and Practicing Stress Management Techniques&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Chronic stress can take a toll on our mental health. It's important to identify and limit stressors in your life, whether it's work-related, financial, or personal. Practice stress management techniques such as deep breathing, mindfulness, or relaxation exercises to help you cope with stress when it arises. Prioritizing self-care, setting boundaries, and seeking support when needed can also help manage stress effectively.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Taking care of your mental health is crucial for your overall well-being. Incorporating these seven habits into your daily routine can positively impact your mental health and help you lead a more fulfilling and balanced life. Remember, mental health impacts all other aspects of your health so it is vital to take the best care possible of your mental health.&lt;/span&gt;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/05/7-Healthy-Habits-to-Improve-Your-Mental-Health.png</images> <url>https://topdoctormagazine.com/issues/7-healthy-habits-to-improve-your-mental-health/</url> </article> <article> <ID>28058</ID> <title>How Psychedelics Have Changed Holistic Medicine: An Interview with Bianca Abbott</title> <publishDate>2023-05-22 09:29:25</publishDate> <description>&lt;div class="et_pb_section et_pb_section_59 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_59"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_59 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_37 clearfix et_pb_text_align_center et_pb_bg_layout_light"&gt; &lt;li class='et_pb_social_media_follow_network_111 et_pb_social_icon et_pb_social_network_link et-social-facebook'&gt;&lt;a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_112 et_pb_social_icon et_pb_social_network_link et-social-youtube'&gt;&lt;a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_113 et_pb_social_icon et_pb_social_network_link et-social-instagram'&gt;&lt;a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt;&lt;div class="et_pb_module et_pb_text et_pb_text_62 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;p&gt;&lt;span style="font-weight: 400;"&gt;Bianca Abbott's journey into the medical field was inspired by her lineage and the lifetime of trauma endured by her family. When Abbott's mother gave birth to her sister 38 years ago, an emergency C-section had to occur. Unfortunately, it took the medical team three years to realize that the blood her mother received resulted in her contracting HIV. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Following the diagnosis, Abbott's family had to keep it a secret to protect the family. Luckily, Abbott's family did not contract it during that time, but the diagnosis prompted Abbott's journey at an early age. At just seven years old, Bianca Abbott wanted to find a cure for HIV. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Due to this stress, Abbott was diagnosed with chronic pain and fatigue, migraines, IBS, TMJ, OCD, anxiety, depression, PTSD, ADHD, and an autoimmune condition. She was put on a slew of pharmaceutical medications for 13 years, yet could not find relief and greatly suffered from the side effects of these harmful drugs. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;At age fourteen, Abbott found yoga to be a holistic practice that she thrived in and has been practicing for 25 years and teaching for ten years. Through her dark night of the soul, her yoga practice was her saving grace and catalyst for discovering ancient wisdom from master healers. After a lifetime of healing, she was able to reclaim her health using the power of fasting, alkaline nutrition, ayurveda, functional integrative medicine, naturopathy, shamanism, and psychedelics.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;"Through detoxification and cellular rejuvenation and food as medicine, I was able to help my mom survive AIDS. She was on her deathbed about seven years ago," Abbott said. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;As Abbott began her educational career, she committed her studies to Western medicine. At the time, she wanted to be a psychiatrist, so she studied psychology at Eckerd College. Then, Abbott entered a post-bach pre-med program at Columbia University and studied for the MCAT to become a doctor. After seeing a psychiatric nurse practitioner for her anxiety and depression, she was inspired to pursue this career path instead. Abbott earned a Bachelor's degree in nursing at NYU and a master's in nursing at the University of Miami.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;During Abbott's master's program, she became her mother's primary caretaker, who was diagnosed with failure to thrive. At this point, no Western doctor could help her mother. This was the turning point for Abbott to come into her power as a healer and dive deeper into holistic modalities outside of Western medicine.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Abbott became fascinated with psychedelic healing to help her overcome the immense amount of responsibility on her shoulders. At the time, Abbott wanted to hide and crumble. Fortunately, her first ayahuasca journey allowed her to rise like a phoenix and gain the clarity and love to navigate this traumatic time. This experience gave Abbott the inner knowing and confidence to face this situation head-on.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;She traveled to India and Bali and studied with powerful healers who were healing people of everything. These master teachers showed her the importance of eliminating chemicals and toxins from the body through detoxification, fasting, alkaline nutrition, herbalism, and psychedelic healing. By sharing this powerful knowledge with her family, she was able to get her mother off of medications she had been relying on for 50 years.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Although Abbott went against doctors' orders, her protocol restored her mother's immune system, and she came back to life. It took five years of intense integrative therapy to revive her mother's health, from wheelchairs and crumbling bones to walking without a cane and riding a bike. And today, she's been living with HIV for 38 years, is medication free, and the virus is undetectable in her blood. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Following this miraculous experience, Abbott felt called to bring all of her knowledge together to create the Lunafast, a 10-day online holistic fasting program that has helped thousands of people around the world to restore their gut health, balance their microbiome, release harmful toxins, and transform their relationship with food. Her program also brings in ayurvedic self-love rituals and kundalini yoga to facilitate a mind, body, and spiritual transformation. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Abbott reveals, "This is more than a quick weight loss program. It's an opportunity to heal at the root by empowering the healer within. I give my clients the tools they need to heal themselves holistically. And that requires alignment of the mind, body, and soul." &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Last year after experiencing a challenging breakup and a terrifying ayahuasca experience, Abbott didn't feel safe. After being strong for so long, these events triggered all her unresolved trauma growing up. She was on her knees in desperation, and that's when she crossed paths with ketamine. It was a game-changer in Abbott's healing, allowing her to balance her nervous system and relax at deeper levels. She had so much stored trauma in her body, and ketamine was a vehicle for her to release it. After experiencing positive results and being approached by Dr. Weiner to join her Miami team, Abbott decided to include ketamine in her practice.   &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Today Abbott shares, "I combine ketamine with my Lunafast program and with the integration of yoga, meditation, sound healing, somatic therapy, nutrition, and energy work. I have many different certifications in the healing arts. So, I put together a personalized program for my clients for ADHD, autoimmunity cancer, HIV, anxiety, suicidal ideations, psychosis, mental health issues, and spiritual optimization."&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Abbott works with teams of doctors, shamans, and therapists to help prepare her clients for their psychedelic healing journey and integration. She prioritizes safety in her procedures and ensures that her patients feel comfortable in her presence so that their experience is positive and transformational. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;"If someone is serving a psychedelic and they've never experienced the medicine, then that's a clue that they don't know what they're doing. So to be an effective healer or shaman, they must sit with the medicine and embody the healing before practicing it on others. Otherwise, you have the sick trying to heal the sick," highlights Abbott. &lt;/span&gt;&lt;/p&gt; &lt;h3&gt; &lt;/h3&gt; &lt;h3&gt;&lt;strong&gt;The Journey Process &lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;A considerable part of the psychedelic treatment is the journey process. Preparation for the medicine is key. To get the best absorption and experience, you must prepare the body, mind, and soul. Abbott does this through a special nutritional protocol, her Lunafast program, fasting, nutrition, and in some cases, discontinuing pharmaceutical medications.   &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;It all begins with testing the blood, gut, micronutrients, and toxicity in the body. Assessing the microbiome, minerals, vitamins, and toxicity that needs improvement is essential. Following these results, Abbott puts together a personalized program for each client so no two journeys are the same.  &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;"Holistic wellness incorporates many different healing modalities for the client to awaken. You have to cleanse the body and learn how to detox safely. That in itself is a ceremony. Usually, your relationship with food is your relationship with everything. So if you have a major addiction to food, if you're using food to numb and run away, you usually do that in your life in all aspects. So learning to have a healthy relationship to food and how to cleanse, detox, and nourish your body is vital," explains Abbott.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;When working with plant medicine, like psilocybin and ayahuasca, detoxing the gut is vital to having a powerful experience. Abbott's LunaFast program is beneficial for this process as it guides clients through an alkaline elimination diet through five fasting phases to cleanse and detox the gut, which is considered the first brain.  &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Abbott continues, "We are the creators of our health. Our nutrition, lifestyle, and daily rituals play a significant role in our overall well-being. Chronic, mental, and physical illnesses are learned and passed down through our family lineage and DNA. I teach my clients how to love themselves and come back to joy. Self-love is the ultimate medicine and foundation of wellness. When you love yourself and vibrate your vision and intention for healing, miracles happen." &lt;/span&gt;&lt;/p&gt; &lt;h3&gt; &lt;/h3&gt; &lt;h3&gt;&lt;strong&gt;What's Next for Abbott's Practice &lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;There has been a vast movement in using micro-dosing for postpartum depression, and Abbott wants to incorporate her treatments into this movement. Abbott shares that she wants to be a mother and help other mothers prepare their bodies for pregnancy and support them during the postpartum phase.  &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;"I want to teach women how to prepare their bodies for pregnancy. I've helped many women detox and cleanse their bodies before conceiving. This is vital because when the fetus is conceived, it can be negatively impacted by the toxicity in the body. Doing a total body cleanse and reset before pregnancy is important to prevent chronic health conditions in your child," says Abbott.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Abbott continues, "I recently received my certification in prenatal yoga to help women connect with their bodies and growing babies through breathwork, yoga, and meditation during their nine months of pregnancy. This is a critical time for women to nourish and love themselves and release trauma to have secure attachments with their children."   &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Her passion for helping families has never ended. Abbott's medical beginning began with her own family, and now, Bianca Abbott is seeking to help other families through her holistic care. For more information about her services, visit her &lt;/span&gt;&lt;a href="https://biancaabbott.com/" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;website&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt; and connect with her on &lt;/span&gt;&lt;a href="https://www.instagram.com/biancaabbottwellness/" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;Instagram&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;. You can also learn more about the &lt;/span&gt;&lt;a href="https://lunafast.com/" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;LunaFast here&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;.&lt;/span&gt;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/05/Psychedelicscover.png</images> <url>https://topdoctormagazine.com/issues/how-psychedelics-have-changed-holistic-medicine-an-interview-with-bianca-abbott/</url> </article> <article> <ID>28048</ID> <title>Stress Management for Busy Women</title> <publishDate>2023-05-19 09:18:06</publishDate> <description>&lt;div class="et_pb_section et_pb_section_60 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_60"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_60 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_38 clearfix et_pb_text_align_center et_pb_bg_layout_light"&gt; &lt;li class='et_pb_social_media_follow_network_114 et_pb_social_icon et_pb_social_network_link et-social-facebook'&gt;&lt;a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_115 et_pb_social_icon et_pb_social_network_link et-social-youtube'&gt;&lt;a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_116 et_pb_social_icon et_pb_social_network_link et-social-instagram'&gt;&lt;a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt;&lt;div class="et_pb_module et_pb_text et_pb_text_63 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;p&gt;&lt;span style="font-weight: 400;"&gt;In today's fast-paced world, stress is a common issue, especially for busy women who are juggling multiple roles and responsibilities like a job, motherhood, friends, health and tons of other activities. While the stress can be overwhelming, it is essential to manage it before it takes a toll on your physical and mental health. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;There are a few tips to manage your stress levels as a busy woman and achieve a more balanced life where stress does not negatively impact your mental health!&lt;/span&gt;&lt;/p&gt; &lt;h3&gt; &lt;/h3&gt; &lt;h3&gt;&lt;strong&gt;Identify the Source of Stress&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;The first step in managing stress is to identify the source of stress. Whether it is work-related or personal, pinpointing the cause of stress is vital to managing it effectively. Take some time to reflect on your stress triggers, and jot them down in a journal. Once you have identified them, you can take steps to address them.&lt;/span&gt;&lt;/p&gt; &lt;h3&gt; &lt;/h3&gt; &lt;h3&gt;&lt;strong&gt;Prioritize Self-Care&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Self-care is crucial in managing stress. Women, in particular, often put the needs of others ahead of their own. However, it is essential to prioritize self-care to prevent burnout. Some self-care practices include exercise, meditation, reading, taking a bubble bath, or engaging in a hobby that you enjoy. Make sure to carve out some time in your busy schedule to practice self-care regularly.&lt;/span&gt;&lt;/p&gt; &lt;h3&gt; &lt;/h3&gt; &lt;h3&gt;&lt;strong&gt;Practice Time Management&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Effective time management can help reduce stress levels significantly. Make a to-do list each day and prioritize tasks based on their importance. Delegate tasks whenever possible, and avoid overcommitting yourself. Learn to say no when you need to and focus on tasks that are most critical.&lt;/span&gt;&lt;/p&gt; &lt;h3&gt; &lt;/h3&gt; &lt;h3&gt;&lt;strong&gt;Connect with Friends and Family&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Connecting with loved ones can be a great way to reduce stress levels. Make time to meet up with friends and family members regularly. Having a support system can help you manage stress and feel more grounded.&lt;/span&gt;&lt;/p&gt; &lt;h3&gt; &lt;/h3&gt; &lt;h3&gt;&lt;strong&gt;Get Enough Sleep&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Sleep is critical for managing stress. Getting enough rest can help you feel more refreshed and better equipped to handle daily challenges. Try to aim for 7-9 hours of sleep each night, and establish a consistent bedtime routine to help you wind down before bed.&lt;/span&gt;&lt;/p&gt; &lt;h3&gt; &lt;/h3&gt; &lt;h3&gt;&lt;strong&gt;Seek Professional Help&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;If stress is becoming too overwhelming, don't hesitate to seek professional help. A therapist or counselor can provide you with coping strategies and techniques to manage stress more effectively. They can also help you identify the underlying causes of stress and develop a plan to address them.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Stress is a common issue for all people, particularly busy women, but it is essential to manage it effectively to prevent burnout and maintain good mental and physical health. You can manage stress and achieve a more balanced and fulfilling life by incorporating these tips into your routine. Remember, managing stress is a journey, and it takes time and effort to develop effective coping strategies!&lt;/span&gt;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/05/Stress-Management-for-Busy-Women.png</images> <url>https://topdoctormagazine.com/issues/stress-management-for-busy-women/</url> </article> <article> <ID>28036</ID> <title>Building Strong Bones: Tips for Women's Osteoporosis Prevention</title> <publishDate>2023-05-18 08:59:04</publishDate> <description>&lt;div class="et_pb_section et_pb_section_61 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_61"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_61 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_39 clearfix et_pb_text_align_center et_pb_bg_layout_light"&gt; &lt;li class='et_pb_social_media_follow_network_117 et_pb_social_icon et_pb_social_network_link et-social-facebook'&gt;&lt;a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_118 et_pb_social_icon et_pb_social_network_link et-social-youtube'&gt;&lt;a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_119 et_pb_social_icon et_pb_social_network_link et-social-instagram'&gt;&lt;a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt;&lt;div class="et_pb_module et_pb_text et_pb_text_64 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;p&gt;&lt;a href="https://www.nia.nih.gov/health/osteoporosis" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;Osteoporosis&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt; is a condition that weakens bones and makes them more prone to fractures. Women, in particular, are at a higher risk for developing osteoporosis than men. This is because women generally have lower bone density than men, and they also experience bone loss at a faster rate than men as they age.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;There are several things that women can do to help prevent osteoporosis. Here are some tips to keep in mind: &lt;/span&gt;&lt;/p&gt; &lt;h2&gt; &lt;/h2&gt; &lt;h2&gt;&lt;strong&gt;1. Get enough calcium and vitamin D&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Calcium and vitamin D are two essential nutrients for bone health. Calcium is a mineral that helps to build and maintain strong bones, while vitamin D helps the body to absorb calcium. Women should aim to get at least 1,000 milligrams of calcium and 600-800 IU of vitamin D per day. Good sources of calcium include dairy products, leafy greens, and fortified foods such as cereal and orange juice. Vitamin D can be obtained from sunlight, but many people may need to take a supplement to reach the recommended daily intake.&lt;/span&gt;&lt;/p&gt; &lt;h2&gt; &lt;/h2&gt; &lt;h2&gt;&lt;strong&gt;2. Exercise regularly&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Weight-bearing exercises, such as walking, jogging, and dancing, help to build and maintain bone density. Resistance training, such as lifting weights or using resistance bands, can also be beneficial for bone health. Women should aim to exercise for at least 30 minutes most days of the week.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;strong&gt;3. Don't smoke&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Smoking is bad for bone health because it can interfere with the body's ability to absorb calcium. Women who smoke are at a higher risk for developing osteoporosis than non-smokers. Quitting smoking can help to reduce this risk.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;strong&gt;4. Limit alcohol intake&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Drinking too much alcohol can interfere with the body's ability to absorb calcium and can also increase the risk of falls, which can lead to fractures. Women should aim to limit their alcohol intake to no more than one drink per day.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;strong&gt;5. Talk to your doctor about bone health&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Women who are at a higher risk for osteoporosis, such as those who have a family history of the condition or who have gone through menopause, should talk to their doctor about their bone health. A doctor can recommend appropriate screening tests, such as a bone density scan, and can also provide guidance on lifestyle changes or medications that can help to prevent osteoporosis.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Osteoporosis is a condition that can be prevented with the right lifestyle choices. By following these tips, women can help to maintain strong bones. By taking these steps, women can reduce their risk of developing osteoporosis and enjoy a healthy, active lifestyle for years to come. Talk to your doctor about your bone health for more tips and testing&lt;/span&gt;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/05/Building-Strong-Bones-Tips-for-Womens-Osteoporosis-Prevention.png</images> <url>https://topdoctormagazine.com/issues/building-strong-bones-tips-for-womens-osteoporosis-prevention/</url> </article> <article> <ID>28026</ID> <title>The Importance of Family: Promoting Mental Wellness Together</title> <publishDate>2023-05-17 08:44:51</publishDate> <description>&lt;div class="et_pb_section et_pb_section_62 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_62"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_62 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_40 clearfix et_pb_text_align_center et_pb_bg_layout_light"&gt; &lt;li class='et_pb_social_media_follow_network_120 et_pb_social_icon et_pb_social_network_link et-social-facebook'&gt;&lt;a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_121 et_pb_social_icon et_pb_social_network_link et-social-youtube'&gt;&lt;a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_122 et_pb_social_icon et_pb_social_network_link et-social-instagram'&gt;&lt;a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt;&lt;div class="et_pb_module et_pb_text et_pb_text_65 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;p&gt;&lt;span style="font-weight: 400;"&gt;Mental health is a vital aspect of overall well-being, and as the old saying goes &lt;/span&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;charity begins at home&lt;/span&gt;&lt;/i&gt;&lt;span style="font-weight: 400;"&gt;. The role of the family in promoting mental wellness cannot be overstated. The family is often the first and most influential environment where an individual's mental health is nurtured, and it plays a crucial role in shaping one's psychological and emotional well-being. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Below are some ways that families can promote mental wellness and create a positive environment that fosters emotional resilience and mental health for all its members.&lt;/span&gt;&lt;/p&gt; &lt;h3&gt; &lt;/h3&gt; &lt;h3&gt;&lt;strong&gt;Open Communication &lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Communication is the foundation of any healthy relationship, including within the family. Encouraging open and honest communication among family members creates a safe space for expressing thoughts, feelings, and concerns. This allows family members to share their experiences, challenges, and emotions without fear of judgment or criticism. Healthy communication fosters understanding, empathy, and emotional support which can contribute to better mental health outcomes for all family members.&lt;/span&gt;&lt;/p&gt; &lt;h3&gt; &lt;/h3&gt; &lt;h3&gt;&lt;strong&gt;Create a Positive and Nurturing Environment&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;The physical environment at home can impact mental wellness. Creating a positive and nurturing environment involves maintaining a clean and organized space, incorporating elements of nature such as plants, and providing opportunities for relaxation and self-care. A peaceful and welcoming home can contribute to reducing stress, anxiety, and depression and promote mental well-being for the entire family.&lt;/span&gt;&lt;/p&gt; &lt;h3&gt; &lt;/h3&gt; &lt;h3&gt;&lt;strong&gt;Foster Healthy Relationships &lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Strong and healthy relationships within the family are crucial for promoting mental wellness. This involves cultivating a sense of belonging, building trust, and maintaining healthy boundaries. Encouraging healthy relationships within the family including between siblings, parents and extended family members, can contribute to a supportive and loving environment that promotes mental health.&lt;/span&gt;&lt;/p&gt; &lt;h3&gt; &lt;/h3&gt; &lt;h3&gt;&lt;strong&gt;Practice Self-Care &lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Practicing self-care is vital for mental wellness, and it's important for family members to prioritize their individual well-being. Encouraging and modeling self-care habits, such as exercise, healthy eating, getting enough sleep, and engaging in hobbies and activities that bring joy and fulfillment can promote mental wellness within the family. Taking care of oneself allows family members to better support each other's mental health needs.&lt;/span&gt;&lt;/p&gt; &lt;h3&gt; &lt;/h3&gt; &lt;h3&gt;&lt;strong&gt;Promote Emotional Intelligence&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Emotional intelligence is the ability to recognize, understand and manage one's emotions and the emotions of others. It is a critical skill for navigating relationships and promoting mental wellness. Families can promote emotional intelligence by teaching and modeling healthy emotional expression, encouraging empathy, and promoting emotional regulation skills. This can foster healthy emotional development and contribute to better mental health outcomes.&lt;/span&gt;&lt;/p&gt; &lt;h3&gt; &lt;/h3&gt; &lt;h3&gt;&lt;strong&gt;Reduce Stigma Surrounding Mental Health&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Sadly, there is still a stigma surrounding mental health in many societies. Families can play a vital role in reducing this stigma by promoting open discussions about mental health and mental illnesses. Educating family members about mental health, providing accurate information, and encouraging empathy and understanding towards those who struggle with mental health challenges can create a supportive environment that promotes mental wellness.&lt;/span&gt;&lt;/p&gt; &lt;h3&gt; &lt;/h3&gt; &lt;h3&gt;&lt;strong&gt;Seek Professional Help When Needed&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;If any family member is struggling with mental health issues, it's essential to seek professional help when needed. Mental health professionals, such as therapists, counselors, or psychiatrists, can provide valuable support, guidance, and interventions. Encouraging family members to seek professional help when needed and providing support and understanding can promote mental wellness and ensure that individuals receive appropriate care.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Promoting mental wellness within the family is crucial for the overall well-being of each family member. Utilizing these strategies in your family can help the overall support of mental health. Remember that mental health is a journey, and it's essential to prioritize and care for the mental wellness of each family member and speak with a professional when needed.&lt;/span&gt;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/05/What-can-FAMILY-members-do-to-promote-mental-wellness.png</images> <url>https://topdoctormagazine.com/issues/the-importance-of-family-promoting-mental-wellness-together/</url> </article> <article> <ID>28002</ID> <title>5 Pain Relief Methods for Period Cramps</title> <publishDate>2023-05-10 07:30:54</publishDate> <description>&lt;div class="et_pb_section et_pb_section_63 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_63"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_63 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_41 clearfix et_pb_text_align_center et_pb_bg_layout_light"&gt; &lt;li class='et_pb_social_media_follow_network_123 et_pb_social_icon et_pb_social_network_link et-social-facebook'&gt;&lt;a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_124 et_pb_social_icon et_pb_social_network_link et-social-youtube'&gt;&lt;a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_125 et_pb_social_icon et_pb_social_network_link et-social-instagram'&gt;&lt;a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt;&lt;div class="et_pb_module et_pb_text et_pb_text_66 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;p&gt;&lt;span style="font-weight: 400;"&gt;Period cramps can cause intense pain for one to two days out of each month in &lt;/span&gt;&lt;a href="https://www.healthpartners.com/blog/13-ways-to-stop-period-pain/" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;over half of women&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;. They can be frustrating, distracting and even debilitating. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Luckily, home remedies and lifestyle practices can help provide &lt;/span&gt;&lt;a href="https://topdoctormagazine.com/wellness/lifestyle/can-your-period-be-an-indicator-of-your-heart-health/" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;pain relief during periods for most women&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;, and more advanced options are available to treat severe cramps. So, what are the most common treatments for period pain relief, and how do they work? &lt;/span&gt;&lt;/p&gt; &lt;h2&gt; &lt;/h2&gt; &lt;h2&gt;&lt;strong&gt;Pain Relief for Period Cramps&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Period cramps occur when the uterus contracts and begins to shed the uterine lining. The pain associated with period cramps typically begins around the first day of a menstrual period and &lt;/span&gt;&lt;a href="https://www.everydayhealth.com/treatment/womens-health/ways-to-relieve-period-cramps/" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;lessens as prostaglandin levels drop&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Different women have different baselines for normalcy when it comes to menstrual pain. Therefore, it's essential to understand what's normal for you and your body and investigate potential causes of abnormal period pain. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Many options are available for managing it effectively regarding normal period pain. Options for managing period cramps range from simple home remedies to prescription medications. In many cases, the best pain relief for menstrual cramps comes from combining several methods, like exercise, warmth and healthy eating. So, how can you relieve painful period cramps?&lt;/span&gt;&lt;/p&gt; &lt;h3&gt; &lt;/h3&gt; &lt;h3&gt;&lt;strong&gt;Why Does a Heating Pad Help With Menstrual Cramps?&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;A heating pad or hot water bottle is one of the most common and effective methods for pain relief during periods. Because the uterine wall is composed of muscle, warmth allows it to relax. One study found that the pain relief provided by a heating pad was comparable to the beneficial effects of ibuprofen. Other forms of warmth, such as a hot bath or shower, can also be effective.&lt;/span&gt;&lt;/p&gt; &lt;h3&gt; &lt;/h3&gt; &lt;h3&gt;&lt;strong&gt;Exercise for Pain Relief During Periods&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Exercise is another excellent way to promote your overall health and relieve cramps while on your period. Although it might seem contradictory or counterproductive to exercise when you're in pain, moving can help &lt;/span&gt;&lt;a href="https://www.healthpartners.com/blog/13-ways-to-stop-period-pain/" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;release endorphins and decrease pain&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;. Yoga, walking and other forms of aerobic exercise are fantastic options. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Regular exercise between periods can also help make periods less painful. Exercise can also have a wide range of other positive impacts on your health, so it's a good idea to immediately incorporate it into your routine. &lt;/span&gt;&lt;/p&gt; &lt;h3&gt; &lt;/h3&gt; &lt;h3&gt;&lt;strong&gt;Pain Relief Food for Your Periods&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Did you know that the food you eat can impact the level of pain you experience during your period? &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;First, staying hydrated is essential, as drinking plenty of water can help reduce bloating. Conversely, caffeine can worsen period cramps, so it's best to avoid it during your period. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Second, it's best to avoid foods that contain excessive amounts of salt, sugar or trans fat. These foods can increase the pain associated with menstrual cramps and lead to increased bloating and inflammation. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Anti-inflammatory foods with high magnesium content can help relieve painful period cramps. Some helpful nutrients, such as vitamin D and magnesium, can be taken through &lt;/span&gt;&lt;a href="https://www.mayoclinic.org/diseases-conditions/menstrual-cramps/diagnosis-treatment/drc-20374944" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;dietary supplements&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;, though you should consult your physician before adding new supplements to your diet). Managing the foods you eat and providing your body with the proper nutrients can help provide pain relief for period cramps. &lt;/span&gt;&lt;/p&gt; &lt;h2&gt; &lt;/h2&gt; &lt;h2&gt;&lt;strong&gt;What Painkillers Can I Take for Period Cramps?&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;A healthy diet can help manage period cramps, but it might not always be enough. Many women use over-the-counter medicine for pain relief during periods. &lt;/span&gt;&lt;a href="https://www.mayoclinic.org/diseases-conditions/menstrual-cramps/diagnosis-treatment/drc-20374944" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;Naproxen sodium or ibuprofen&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt; are typically effective as soon as symptoms of period pain occur. However, over-the-counter medications might not be strong enough for more severe period cramps. In such cases, a doctor might prescribe prescription-strength nonsteroidal anti-inflammatory medication. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;For some women, hormonal birth control might also be an effective way to manage period pain. Although not a painkiller, it can address hormone imbalances and reduce irregular periods. Talk with your doctor about any medications you want to try and ensure that new medications won't interfere with any current ones. &lt;/span&gt;&lt;/p&gt; &lt;h3&gt; &lt;/h3&gt; &lt;h3&gt;&lt;strong&gt;How To Relieve Period Pain Without Medication&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;You may not need to pick up medication from a pharmacy to relieve period pain. Most professionals find that evidence for the efficacy of many forms of alternative medicine is inconclusive, but some methods are helpful. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h4&gt;&lt;strong&gt;Acupuncture&lt;/strong&gt;&lt;/h4&gt; &lt;p&gt;&lt;a href="https://www.mayoclinic.org/diseases-conditions/menstrual-cramps/diagnosis-treatment/drc-20374944" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;Acupuncture&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;, a treatment that involves the insertion of thin needles into the patient's skin, is often used to treat muscle cramps. Acupressure can have a similarly relaxing effect on the muscles. &lt;/span&gt;&lt;/p&gt; &lt;h4&gt; &lt;/h4&gt; &lt;h4&gt;&lt;strong&gt;Herbal Teas&lt;/strong&gt;&lt;/h4&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Herbal teas&lt;/span&gt;&lt;span style="font-weight: 400;"&gt; are a traditional remedy for period pain relief. Even if there's little scientific evidence for the benefits of certain herbs to treat period cramps, warm teas can still help muscles relax. &lt;/span&gt;&lt;/p&gt; &lt;h4&gt; &lt;/h4&gt; &lt;h4&gt;&lt;strong&gt;Essential Oils for Period Pain Relief&lt;/strong&gt;&lt;/h4&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Some women also recommend the use of essential oils for period pain relief. &lt;/span&gt;&lt;a href="https://www.everydayhealth.com/treatment/womens-health/ways-to-relieve-period-cramps/" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;One study found&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt; that massaging essential oils into the lower abdomen relieved painful period cramps. &lt;/span&gt;&lt;/p&gt; &lt;h2&gt; &lt;/h2&gt; &lt;h2&gt;&lt;strong&gt;A Parting Reminder&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;A variety of methods can make your period cramps more bearable. If you struggle with painful period cramps, you may not need to search for a complicated medical solution. Many home remedies are easily accessible and can even positively affect other aspects of your health. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;However, if your period cramps are debilitating or have suddenly worsened, it might be time to consult a physician. Severe period cramps might indicate underlying medical conditions like fibroids, ovarian cysts, endometriosis, PCOS or even bacterial infections.&lt;/span&gt;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/05/Period-Cramps.png</images> <url>https://topdoctormagazine.com/issues/5-pain-relief-methods-for-period-cramps/</url> </article> <article> <ID>27993</ID> <title>What Is the Best Food To Eat After Giving Birth?</title> <publishDate>2023-05-09 07:16:27</publishDate> <description>&lt;div class="et_pb_section et_pb_section_64 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_64"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_64 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_42 clearfix et_pb_text_align_center et_pb_bg_layout_light"&gt; &lt;li class='et_pb_social_media_follow_network_126 et_pb_social_icon et_pb_social_network_link et-social-facebook'&gt;&lt;a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_127 et_pb_social_icon et_pb_social_network_link et-social-youtube'&gt;&lt;a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_128 et_pb_social_icon et_pb_social_network_link et-social-instagram'&gt;&lt;a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt;&lt;div class="et_pb_module et_pb_text et_pb_text_67 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;p&gt;&lt;span style="font-weight: 400;"&gt;The miracle of life — the expectation, the long wait and, of course, the delivery itself — is physically exhausting for women. So, it's no wonder why they need a bit (or more) of recovery time before taking on the new role as mothers. But is rest the only variable in the recovery equation?&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;You may have heard that some foods will speed up postpartum recovery. However, you may also have been told the opposite — that other foods can be harmful to you and your baby. Eating after delivery should be the straightforward part of the recovery process, but the vast amount of information surrounding the subject can be challenging to sort through. So are there things that new moms should and should not be eating after giving birth? &lt;/span&gt;&lt;/p&gt; &lt;h2&gt; &lt;/h2&gt; &lt;h2&gt;&lt;strong&gt;The Importance of Eating Well After Giving Birth&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;It is vitally important for mothers to obtain proper nutrition from food after labor. Pregnancy requires women to eat for themselves and their babies, and labor is an exhausting process that burns a ton of much-needed calories. A healthy postpartum diet should also consider the baby's needs if the mother chooses to breastfeed since chemicals that women ingest while lactating can be &lt;/span&gt;&lt;a href="https://www.mayoclinic.org/healthy-lifestyle/infant-and-toddler-health/in-depth/breastfeeding-nutrition/art-20046912" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;passed on to babies&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt; through breast milk. However, diet restrictions are typically looser when eating after delivery than those that apply during pregnancy — a new mother needs all the nutrients she can get after delivery! &lt;/span&gt;&lt;/p&gt; &lt;h2&gt; &lt;/h2&gt; &lt;h2&gt;&lt;strong&gt;What Are the Best Ways To Nourish Your Body After Giving Birth&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Since many different nutrients are depleted during pregnancy and labor, it's crucial to eat various foods to bring the nutritional intake back into balance, such as:&lt;/span&gt;&lt;/p&gt; &lt;ul&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Foods that are high in fiber can help prevent &lt;/span&gt;&lt;a href="https://www.babycenter.com/baby/postpartum-health/postpartum-food-for-new-moms_40009352" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;postpartum constipation&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;; &lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Foods that are rich in protein can help mothers recover physically from labor;&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Iron, which can be found in leafy vegetables and meats, is essential for creating new &lt;/span&gt;&lt;a href="https://www.webmd.com/parenting/baby/nutrition-guide-new-moms" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;blood cells&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Foods that contain potassium can help reduce swelling.&lt;/span&gt;&lt;/li&gt; &lt;/ul&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;A postpartum diet should include more calories than would typically be required in order to make up for those lost during labor. For women who choose to breastfeed, about &lt;/span&gt;&lt;a href="https://www.whattoexpect.com/first-year/postpartum/postpartum-diet-nutrition-questions-answered/" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;300-500 additional daily calories&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt; are needed to nourish both the mom and the baby. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Hydration is also imperative, especially for mothers who choose to breastfeed. Mothers who breastfeed need up to &lt;/span&gt;&lt;a href="https://www.whattoexpect.com/first-year/postpartum/postpartum-diet-nutrition-questions-answered/" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;96 ounces&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt; of fluids per day, while those who use formula need about &lt;/span&gt;&lt;a href="https://www.whattoexpect.com/first-year/postpartum/postpartum-diet-nutrition-questions-answered/" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;80 ounces&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Eating after delivery can be difficult since pregnancy and breastfeeding deplete women of so many essential nutrients. To mitigate this loss, some doctors recommend that mothers continue to use prenatal vitamins while breastfeeding. Talk to your doctor to find out what supplements are right for you and your baby. &lt;/span&gt;&lt;/p&gt; &lt;h2&gt; &lt;/h2&gt; &lt;h2&gt;&lt;strong&gt;Nutrient-Rich Foods To Eat After Giving Birth&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Immediately after giving birth, mothers will need to replenish calories lost during labor and bring in nutrients that can contribute to the recovery process. Some &lt;/span&gt;&lt;a href="https://www.webmd.com/parenting/baby/nutrition-guide-new-moms" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;foods&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt; that will provide the necessary nutrients include:&lt;/span&gt;&lt;/p&gt; &lt;ul&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Salmon: rich in DHA and low in mercury, so it's a perfect food for breastfeeding moms.;&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Whole-wheat bread can provide folic acid, fiber and iron.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Fresh fruits — notably citrus fruits like oranges —are a good source of vitamin C. &lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Eggs and some varieties of seafood make excellent sources of protein, which helps the body recover from childbirth.&lt;/span&gt;&lt;/li&gt; &lt;/ul&gt; &lt;h2&gt; &lt;/h2&gt; &lt;h2&gt;&lt;strong&gt;What Should I Eat After Giving Birth While Breastfeeding&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Breastfeeding mothers need to provide nutrients that can &lt;/span&gt;&lt;a href="https://www.whattoexpect.com/first-year/postpartum/postpartum-diet-nutrition-questions-answered/" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;support their babies' development&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;, such as: &lt;/span&gt;&lt;/p&gt; &lt;ul&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Choline is vital in the development of babies' nervous systems. Women should take in about 550 milligrams per day while breastfeeding. &lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Iodine is essential for brain development in babies. While breastfeeding, women require about 290 micrograms per day. Iodine can be found in table salt, dairy products and some types of seafood. &lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Omega-3 fatty acids are also vital for the proper development of babies' brains. Salmon, sardines and anchovies are rich in omega-3 fatty acids. &lt;/span&gt;&lt;/li&gt; &lt;/ul&gt; &lt;h2&gt; &lt;/h2&gt; &lt;h2&gt;&lt;strong&gt;What Not To Eat After Giving Birth&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;a href="https://www.mamaxpert.com/blogs/post/food-items-to-avoid-after-pregnancy" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;Sugary, processed foods&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt; might be tempting after labor, but they should be avoided — they may provide temporary satisfaction but do not promote the long-term health of mothers or babies. Instead, mothers should focus on eating a variety of healthy foods, meeting their caloric needs and staying hydrated. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Some specific foods can pass harmful chemicals on to infants when consumed by breastfeeding mothers, so they are best avoided.&lt;/span&gt;&lt;/p&gt; &lt;ul&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Mothers who choose to breastfeed must not consume any amount of alcohol.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Mercury can harm babies, so mothers who choose to breastfeed should avoid the consumption of fish. &lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Caffeine can keep babies awake, so mothers who breastfeed should stay away from coffee. &lt;/span&gt;&lt;/li&gt; &lt;/ul&gt; &lt;h2&gt; &lt;/h2&gt; &lt;h2&gt;&lt;strong&gt;What You Should Know About Eating the Placenta&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;The consumption of the placenta by a mother who has just given birth — known as &lt;/span&gt;&lt;a href="https://www.webmd.com/baby/should-i-eat-my-placenta" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;placentophagy&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt; — is believed to boost energy levels and enhance the quality of breast milk. Since these claims have not been tested in a scientific setting, the potential health benefits of placentophagy are purely speculative. However, it is known that the bacteria found in the placenta &lt;/span&gt;&lt;a href="https://www.mayoclinic.org/healthy-lifestyle/labor-and-delivery/expert-answers/eating-the-placenta/faq-20380880#:~:text=While%20some%20claim%20that%20placentophagy,to%20you%20and%20your%20baby." target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;can be harmful when ingested&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt; and passed on to the baby via breast milk. Since placentophagy is unnecessary and its potential benefits have not been proven, it is likely best for mothers to forego the practice altogether. Instead, doctors typically recommend a healthy diet and light exercise to boost postpartum health. &lt;/span&gt;&lt;/p&gt; &lt;h2&gt; &lt;/h2&gt; &lt;h2&gt;&lt;strong&gt;How To Manage Your Weight Postpartum&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;After giving birth, women may seek to lose some of the weight gained during pregnancy. However, mothers who lose weight too rapidly may &lt;/span&gt;&lt;a href="https://www.parenthelp123.org/pregnancy/after-pregnancy/postpartum-nutrition/" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;produce less breast milk&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;. Additionally, the chemicals found in diet pills can be harmful to infants. Therefore, gradual weight loss is recommended. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;A healthy diet can be paired with exercise to promote weight loss after birth. For example, a new mother can incorporate walking and other low-impact exercises into a postpartum weight-loss regimen under her doctor's supervision. &lt;/span&gt;&lt;/p&gt; &lt;h2&gt; &lt;/h2&gt; &lt;h2&gt;&lt;strong&gt;A Parting Reminder&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Postpartum health can be stressful to navigate, particularly regarding nutrition. Even after babies are born, their mothers' nutritional choices can still impact their development. However, new mothers don't need to fear— they can aid the process of recovery and contribute to their babies' development by making healthy choices and excluding a few dangerous foods from their diets. If you're a new mother, start planning a healthy diet right away!&lt;/span&gt;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/05/Best-Food-After-Giving-Birth.png</images> <url>https://topdoctormagazine.com/issues/what-is-the-best-food-to-eat-after-giving-birth/</url> </article> <article> <ID>27983</ID> <title>Food for Your Mood: 5 Foods to Try!</title> <publishDate>2023-05-08 07:03:56</publishDate> <description>&lt;div class="et_pb_section et_pb_section_65 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_65"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_65 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_43 clearfix et_pb_text_align_center et_pb_bg_layout_light"&gt; &lt;li class='et_pb_social_media_follow_network_129 et_pb_social_icon et_pb_social_network_link et-social-facebook'&gt;&lt;a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_130 et_pb_social_icon et_pb_social_network_link et-social-youtube'&gt;&lt;a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_131 et_pb_social_icon et_pb_social_network_link et-social-instagram'&gt;&lt;a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt;&lt;div class="et_pb_module et_pb_text et_pb_text_68 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;p&gt;&lt;span style="font-weight: 400;"&gt;We've all experienced those days when our mood takes a dip, and we're left feeling down and sluggish. While external factors like stress, lack of sleep and other emotional triggers can contribute to our mood swings, did you know that the food you eat can also play a role in influencing your mood? The link between nutrition and mental health is gaining more attention, and research suggests that certain foods can help boost your mood naturally. So, if you're looking to give your mood a lift, here are five foods that you might want to consider incorporating into your diet.&lt;/span&gt;&lt;/p&gt; &lt;h3&gt; &lt;/h3&gt; &lt;h3&gt;&lt;strong&gt;Dark Chocolate&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Good news for all you chocolate lovers! Dark chocolate, specifically the one with at least 70% cocoa content, has been found to have mood-enhancing properties. It contains compounds such as flavonoids, which are powerful antioxidants that can help reduce inflammation in the body and improve blood flow to the brain. Dark chocolate contains small amounts of a compound called phenylethylamine (PEA), which can stimulate the release of endorphins, the feel-good hormones in the brain. So, indulging in a small piece of dark chocolate can not only satisfy your sweet tooth but also help elevate your mood.&lt;/span&gt;&lt;/p&gt; &lt;h3&gt; &lt;/h3&gt; &lt;h3&gt;&lt;strong&gt;Fatty Fish&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Fatty fish like salmon, mackerel and trout are not only delicious but also rich in omega-3 fatty acids. Omega-3s are essential fats that play a crucial role in brain health and have been shown to have mood-stabilizing properties. Studies have found that omega-3s can help reduce inflammation in the brain, increase the production of serotonin (a neurotransmitter that regulates mood), and improve overall brain function. Including fatty fish in your diet regularly can be beneficial for maintaining a positive mood and supporting your mental well-being.&lt;/span&gt;&lt;/p&gt; &lt;h3&gt; &lt;/h3&gt; &lt;h3&gt;&lt;strong&gt;Leafy Greens&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;When it comes to vegetables, leafy greens like spinach, kale and Swiss chard are nutritional powerhouses that can do wonders for your mood. These greens are loaded with important vitamins and minerals such as folate, magnesium and vitamin C, which are known to play a role in brain health. Folate, in particular, has been linked to the production of serotonin and dopamine, two neurotransmitters that are associated with mood regulation. Magnesium has been shown to have a calming effect on the brain and can help reduce symptoms of anxiety and depression. So, make sure to add plenty of leafy greens to your salads, smoothies, or stir-fries for a mood-boosting dose of nutrition.&lt;/span&gt;&lt;/p&gt; &lt;h3&gt; &lt;/h3&gt; &lt;h3&gt;&lt;strong&gt;Nuts and Seeds&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Nuts and seeds are not only convenient and tasty snacks but also great for your mood. They are packed with healthy fats, fiber, and protein, which can help stabilize blood sugar levels and keep you feeling full and satisfied. Nuts and seeds are a good source of vitamins and minerals like vitamin E, selenium and zinc, which have been shown to support brain health and improve mood. For instance, almonds are high in magnesium, while pumpkin seeds are rich in zinc, both of which have been linked to better mental health. So, grab a handful of nuts or sprinkle some seeds on your yogurt or oatmeal for a crunchy and mood-boosting snack.&lt;/span&gt;&lt;/p&gt; &lt;h3&gt; &lt;/h3&gt; &lt;h3&gt;&lt;strong&gt;Berries&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Berries are not only delicious and colorful but also incredibly beneficial for your mood. They are loaded with antioxidants, fiber and vitamins, which can help reduce inflammation, protect brain cells from damage, and support overall brain health. In particular, berries like blueberries, strawberries and raspberries are rich in anthocyanins, which are a type of antioxidant that has been shown to have anti-inflammatory and neuroprotective properties. These compounds can help improve cognitive function and mood. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Incorporating these foods into your diet can improve your mood drastically, so the next time you are feeling down, try eating one or more of these foods!&lt;/span&gt;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/05/Food-for-Your-Mood-5-Recipes-to-Try.png</images> <url>https://topdoctormagazine.com/issues/food-for-your-mood-5-foods-to-try/</url> </article> <article> <ID>27973</ID> <title>3 Practical Ways to Manage and Reduce Anxiety</title> <publishDate>2023-05-05 06:52:08</publishDate> <description>&lt;div class="et_pb_section et_pb_section_66 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_66"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_66 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_44 clearfix et_pb_text_align_center et_pb_bg_layout_light"&gt; &lt;li class='et_pb_social_media_follow_network_132 et_pb_social_icon et_pb_social_network_link et-social-facebook'&gt;&lt;a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_133 et_pb_social_icon et_pb_social_network_link et-social-youtube'&gt;&lt;a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_134 et_pb_social_icon et_pb_social_network_link et-social-instagram'&gt;&lt;a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt;&lt;div class="et_pb_module et_pb_text et_pb_text_69 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;p&gt;&lt;span style="font-weight: 400;"&gt;Anxiety is a common mental health condition that affects millions of people worldwide. It can manifest as persistent worry, fear or unease, and can significantly impact a person's daily life. While anxiety can be challenging to manage, there are some practical strategies that can help lessen its impact. It is important to see a medical professional before trying anything extreme to reduce anxiety. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h3&gt;&lt;strong&gt;1. Incorporate Relaxation Techniques into Your Routine&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Relaxation techniques are effective tools for managing anxiety as they help calm the body and mind. One such technique is deep breathing, which involves taking slow, deep breaths in through the nose and exhaling slowly through the mouth. This can help reduce the physiological symptoms of anxiety such as rapid heart rate and shallow breathing. You can practice deep breathing for a few minutes whenever you feel anxious or incorporate it into your daily routine as a proactive measure to manage anxiety.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Progressive muscle relaxation is another effective technique. It involves systematically tensing and releasing different muscle groups in the body, which can help reduce muscle tension and overall stress. To practice progressive muscle relaxation, find a quiet and comfortable space, and start with one muscle group, such as the shoulders or hands. Tense the muscles for a few seconds, then release and relax them. Move on to the next muscle group until you have worked through your entire body. This technique can be done before bedtime to promote relaxation and better sleep.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h3&gt;&lt;strong&gt;2. Utilize Cognitive Behavioral Techniques&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Cognitive Behavioral Therapy (CBT) is a widely used and evidence-based approach to managing anxiety. It focuses on identifying and challenging negative thoughts and beliefs that contribute to anxiety and replacing them with more realistic and helpful thoughts. CBT techniques can be practiced on your own or with the guidance of a mental health professional.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;One effective CBT technique is thought journaling. This typically involves keeping a journal and writing down anxious thoughts as they arise. Analyzing these thoughts by asking yourself if they are based on facts or assumptions and then challenging any irrational or negative beliefs can help aid anxiety. Taking them and replacing them with more balanced and rational thoughts is the idea of journaling. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Another CBT technique is exposure therapy, where you gradually face and confront situations that trigger anxiety in a safe and controlled manner. This can help desensitize you to the triggers and reduce anxiety over time. Start with small steps and work your way up to more challenging situations, with the support of a therapist if needed.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h3&gt;&lt;strong&gt;3. Make Lifestyle Changes&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Lifestyle changes can also play a significant role in managing anxiety. Regular exercise has been shown to reduce anxiety symptoms by releasing endorphins, improving mood, and reducing stress. Aim for at least 30 minutes of moderate exercise most days of the week. Choose activities that you enjoy, such as walking, jogging, dancing or yoga and make them a regular part of your routine.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Prioritizing good sleep hygiene is also crucial for managing anxiety. Poor sleep can exacerbate anxiety symptoms, so establish a consistent sleep routine that includes going to bed and waking up at the same time each day, avoiding caffeine and electronic devices before bedtime, and creating a calming bedtime routine, such as reading or practicing relaxation techniques.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;In addition, be mindful of your diet and consider making healthy food choices. Limit or avoid alcohol, caffeine and nicotine as they can worsen anxiety symptoms. Instead, opt for a well-balanced diet with plenty of fruits, vegetables, whole grains, lean proteins and healthy fats.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;If you are experiencing anxiety, it is best to consult with a medical professional. These techniques can help manage anxiety temporarily but speaking with a medical professional is imperative for long-term care and health.&lt;/span&gt;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/05/3-Ways-to-Lessen-Anxiety.png</images> <url>https://topdoctormagazine.com/issues/3-practical-ways-to-manage-and-reduce-anxiety/</url> </article> <article> <ID>27963</ID> <title>The History of BMI and Why It Can Be Harmful</title> <publishDate>2023-05-04 06:35:49</publishDate> <description>&lt;div class="et_pb_section et_pb_section_67 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_67"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_67 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_45 clearfix et_pb_text_align_center et_pb_bg_layout_light"&gt; &lt;li class='et_pb_social_media_follow_network_135 et_pb_social_icon et_pb_social_network_link et-social-facebook'&gt;&lt;a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_136 et_pb_social_icon et_pb_social_network_link et-social-youtube'&gt;&lt;a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_137 et_pb_social_icon et_pb_social_network_link et-social-instagram'&gt;&lt;a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt;&lt;div class="et_pb_module et_pb_text et_pb_text_70 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;span style="font-weight: 400;"&gt;Almost 200 years ago, a Belgian mathematician came up with BMI to help his statistics find the average man. This work, conducted in the 1830s by Lambert Adolphe Jacques Quetelet, found its way into life insurance companies which created an “ideal weight” and became known as body mass index to screen for obesity. The equation is the ratio of body mass to height in order to categorize people as overweight, underweight, or “healthy” weight. The “healthy” weight is any adult within the 18.5 to 24.9 index. &lt;/span&gt; &lt;span style="font-weight: 400;"&gt;It has been debated by many medical professionals if BMI is really the best way to categorize adults. Many medical professionals acknowledge that BMI can be &lt;/span&gt;&lt;a href="https://www.pbs.org/newshour/health/why-bmi-can-be-a-faulty-measure-of-overall-health" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;useful in tracking weight trends&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt; across populations but does not account for differences in ethnic groups while targeting athletic people since it does not distinguish muscle mass from fat. Most often, a high BMI index is prescribed with exercise and weight loss. &lt;/span&gt; &amp;nbsp; &lt;h3&gt;&lt;strong&gt;Why BMI Can Be Harmful&lt;/strong&gt;&lt;/h3&gt; &lt;span style="font-weight: 400;"&gt;Body mass index is based on the height and weight ratio of a person but does not account for a variety of other things that &lt;/span&gt;&lt;a href="https://www.medicalnewstoday.com/articles/265215" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;influence weight&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;, such as muscle mass, bone density, body composition, racial differences, or sex differences. Anyone with a BMI of 30 or higher is considered obese and is proven to have a higher risk of developing diabetes, cancer, cardiovascular diseases, and liver diseases. But some studies have &lt;/span&gt;&lt;a href="https://www.medicalnewstoday.com/articles/265215" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;actually shown&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt; that some individuals with obesity have lower cardiovascular risk and improved metabolic profiles.&lt;/span&gt; &lt;span style="font-weight: 400;"&gt;Arguably, BMI’s biggest fault is that it does not take into account a person’s body fat versus lean muscle tissue. Unfortunately, this leads to BMI categorizing athletic people as fatter than they truly are. &lt;/span&gt; &lt;span style="font-weight: 400;"&gt;Age is another factor not accounted for in body mass index scaling. Children are usually categorized in percentile charts rather than BMI scales. Anyone over 20 years old is measured through BMI without any regard to age or sex. Women tend to have overall more body fat than the average male. &lt;/span&gt; &lt;span style="font-weight: 400;"&gt;It is also important to note that many studies point to the fact that those who have fat around the &lt;/span&gt;&lt;a href="https://www.medicalnewstoday.com/articles/323543#body-composition" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;waist and abdominal organs&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt; are at a higher risk for developing health problems than those with fat in other areas of the body. However, this is not considered in BMI. For muscular people, only height and weight measurements simply cannot accurately measure their health, as muscle outweighs fat. &lt;/span&gt; &lt;span style="font-weight: 400;"&gt;There are times of life when BMI is especially inaccurate such as during pregnancy or breastfeeding for women and in childhood when a person is still growing. &lt;/span&gt; &amp;nbsp; &lt;h3&gt;&lt;strong&gt;Can BMI Be Made More Accurate?&lt;/strong&gt;&lt;/h3&gt; &lt;span style="font-weight: 400;"&gt;Since the current standard of BMI only includes height and weight, the &lt;/span&gt;&lt;a href="https://www.medicalnewstoday.com/articles/323543#making-bmi-accurate" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;National Heart, Lung, and Blood Institute (NHLBI)&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt; suggests that when medical professionals are assessing people, they should take into consideration three factors: BMI, waist circumference, and risk factors for conditions associated with obesity. &lt;/span&gt; &lt;span style="font-weight: 400;"&gt;Measuring and adding waist circumference paired with BMI can help assess the risk for heart disease and type 2 diabetes. The &lt;/span&gt;&lt;a href="https://www.medicalnewstoday.com/articles/323543#making-bmi-accurate" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;CDC&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt; says that the risk for these diseases increases when nonpregnant women have a waist size of 35 inches or more and men have a greater waist size than 40 inches. So evaluating this aspect of health can make a better way of measuring health while still including BMI. &lt;/span&gt; &lt;span style="font-weight: 400;"&gt;When assessing BMI and waist size, risk factors for obesity should also be considered. Things such as high blood pressure, high cholesterol, high blood sugar levels, history of family heart diseases, and high consumption of alcohol or smoking cigarettes can all influence obesity risks to the heart. Professionals suggest measuring the waist size, the BMI index, and if the person has two or more risk factors listed above. This would then give a more accurate idea of if the person should consider losing weight. &lt;/span&gt; &amp;nbsp; &lt;h3&gt;&lt;strong&gt;The Bottom Line &lt;/strong&gt;&lt;/h3&gt; &lt;span style="font-weight: 400;"&gt;BMI is complicated in terms of determining if it is accurate and useful for people’s health. Since it does not take into account age, race, ethnicity, sex, or muscle mass, it is hard to say if it is the best way to determine if you should lose weight. In addition, risks increase as BMI increases. However, it is not to be automatically assumed that your health is poor if your BMI is high. &lt;/span&gt; &lt;span style="font-weight: 400;"&gt;Waist circumference paired with BMI and risk factors may be the best way to determine one’s healthy weight. The thing about BMI is if it is combined with other health factors, it would be much more useful in determining one’s health. It is not necessary to completely throw out the idea of BMI, but it is important to take into account other factors along with BMI rather than just considering BMI. &lt;/span&gt; &lt;span style="font-weight: 400;"&gt;This topic has been highly debated for years, with very little change in presentation at a doctor’s office. If BMI concerns you, discuss it with your healthcare provider and see what they say regarding other factors being considered. Research this topic more if you want to determine your BMI and how it should influence your future!&lt;/span&gt;&#10;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/05/BMI.png</images> <url>https://topdoctormagazine.com/issues/the-history-of-bmi-and-why-it-can-be-harmful/</url> </article> <article> <ID>27955</ID> <title>People in the Morning: Hit the Snooze Button or Wake up at the First Alarm?</title> <publishDate>2023-05-03 06:22:33</publishDate> <description>&lt;div class="et_pb_section et_pb_section_68 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_68"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_68 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_46 clearfix et_pb_text_align_center et_pb_bg_layout_light"&gt; &lt;li class='et_pb_social_media_follow_network_138 et_pb_social_icon et_pb_social_network_link et-social-facebook'&gt;&lt;a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_139 et_pb_social_icon et_pb_social_network_link et-social-youtube'&gt;&lt;a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_140 et_pb_social_icon et_pb_social_network_link et-social-instagram'&gt;&lt;a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt;&lt;div class="et_pb_module et_pb_text et_pb_text_71 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;span style="font-weight: 400;"&gt;We've all been there: the piercing sound of the alarm clock jolts us awake, and our first instinct is to hit the snooze button, granting ourselves a few extra minutes of precious sleep. It's a common practice for many people, but did you know that hitting the snooze button may actually be detrimental to your health?&lt;/span&gt; &amp;nbsp; &lt;h3&gt;&lt;strong&gt;Interrupted Sleep Cycles&lt;/strong&gt;&lt;/h3&gt; &lt;span style="font-weight: 400;"&gt;When you hit the snooze button and go back to sleep, you're actually disrupting your sleep cycle. Our sleep is divided into different stages, including light sleep, deep sleep, and REM (rapid eye movement) sleep which all occur in cycles throughout the night and are important for various aspects of our physical and mental well-being.&lt;/span&gt; &lt;span style="font-weight: 400;"&gt;Hitting the snooze button can throw off these sleep cycles. When you drift off to sleep after hitting snooze, you're likely to enter into a new sleep cycle, but it's often not enough time to complete a full cycle. This can leave you feeling groggy and disoriented when you finally do wake up and can lead to sleep fragmentation, where your sleep is repeatedly interrupted, resulting in poor sleep quality overall.&lt;/span&gt; &amp;nbsp; &lt;h3&gt;&lt;strong&gt;Disrupted Circadian Rhythm&lt;/strong&gt;&lt;/h3&gt; &lt;span style="font-weight: 400;"&gt;Our bodies have an internal clock known as the circadian rhythm, which regulates our sleep-wake cycle. When you hit the snooze button and go back to sleep, you're sending mixed signals to your circadian rhythm. It confuses your body and can make it more difficult for you to wake up feeling refreshed and alert.&lt;/span&gt; &lt;span style="font-weight: 400;"&gt;Consistently hitting the snooze button and disrupting your circadian rhythm can lead to a condition known as "social jet lag." This occurs when your body clock is out of sync with your daily routine, such as waking up early during the workweek and then sleeping in on weekends. &lt;/span&gt; &amp;nbsp; &lt;h3&gt;&lt;strong&gt;Increased Stress and Anxiety&lt;/strong&gt;&lt;/h3&gt; &lt;span style="font-weight: 400;"&gt;Hitting the snooze button and repeatedly delaying the start of your day can also lead to increased stress and anxiety. When you hit snooze, you're essentially delaying your responsibilities and setting yourself up for a rushed morning which can create a sense of urgency and stress, as you scramble to get ready and make up for lost time.&lt;/span&gt; &lt;span style="font-weight: 400;"&gt;Furthermore, the habit of hitting the snooze button can contribute to a feeling of procrastination and lack of control over your day. It can set a negative tone for the rest of the day as you start off feeling behind and rushed. This increased stress and anxiety can have a negative impact on your mental well-being and overall health.&lt;/span&gt; &amp;nbsp; &lt;h3&gt;&lt;strong&gt;Missed Opportunities for Healthy Habits&lt;/strong&gt;&lt;/h3&gt; &lt;span style="font-weight: 400;"&gt;Hitting the snooze button also means you're missing out on valuable time in the morning to engage in healthy habits. Morning is a great time to establish a routine that sets a positive tone for the rest of your day. You can use that time to exercise, meditate, have a healthy breakfast, or simply take a few moments for yourself before the hustle and bustle of the day begins.&lt;/span&gt; &lt;span style="font-weight: 400;"&gt;By hitting snooze and delaying the start of your day, you're robbing yourself of these opportunities to prioritize your health and well-being. It can also create a sense of rushing through your morning routine, which may result in skipping important self-care practices that contribute to your overall health and happiness.&lt;/span&gt; &amp;nbsp; &lt;h3&gt;&lt;strong&gt;Breaking the Snooze Button Habit&lt;/strong&gt;&lt;/h3&gt; &lt;span style="font-weight: 400;"&gt;Breaking the snooze button habit may take some effort, but it's a change that can greatly benefit your health and well-being. Here are some tips to help you kick the snooze button habit:&lt;/span&gt; &lt;ol&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Set a consistent bedtime: Make sure you're getting enough sleep by setting a consistent bedtime that allows you to get the recommended 7-9 hours of sleep each night. This will help you wake up feeling refreshed and less likely to hit snooze in the morning.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Move your alarm clock: Place your alarm clock or phone across the room from your bed so that you have to physically get out of bed to turn it off. This can help you resist the temptation to hit snooze and make it more difficult to do so.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Use an alarm sound that you dislike: Choose an alarm sound that you don't particularly like, so that it's less tempting to hit snooze just to make the noise stop. Avoid using your favorite song as an alarm, as it may make you associate hitting snooze with something enjoyable.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Avoid screens before bed: Exposure to screens, such as smartphones or laptops, before bedtime can disrupt your sleep quality. The blue light emitted by screens can interfere with the production of melatonin, a hormone that helps regulate sleep. Try to avoid screens for at least an hour before bedtime to improve the quality of your sleep and make it easier to wake up on time.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Place a glass of water by your bed: Keep a glass of water by your bed and drink it as soon as you wake up. This can help you feel more awake and alert, making it less tempting to hit snooze and go back to sleep.&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &amp;nbsp; &lt;span style="font-weight: 400;"&gt;Breaking the habit of hitting the snooze button may take time and effort, but the benefits to your health and well-being are worth it! You can develop healthier sleep habits and wake up feeling refreshed and energized, ready to tackle the day without hitting snooze. Remember, consistency and commitment are key, so be patient with yourself and keep practicing until it becomes a new healthy habit!&lt;/span&gt;&#10;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/05/Alarm.png</images> <url>https://topdoctormagazine.com/issues/people-in-the-morning-hit-the-snooze-button-or-wake-up-at-the-first-alarm/</url> </article> <article> <ID>27945</ID> <title>Different Goals in the Gym</title> <publishDate>2023-05-02 06:06:52</publishDate> <description>&lt;div class="et_pb_section et_pb_section_69 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_69"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_69 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_47 clearfix et_pb_text_align_center et_pb_bg_layout_light"&gt; &lt;li class='et_pb_social_media_follow_network_141 et_pb_social_icon et_pb_social_network_link et-social-facebook'&gt;&lt;a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_142 et_pb_social_icon et_pb_social_network_link et-social-youtube'&gt;&lt;a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_143 et_pb_social_icon et_pb_social_network_link et-social-instagram'&gt;&lt;a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt;&lt;div class="et_pb_module et_pb_text et_pb_text_72 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;p&gt;&lt;span style="font-weight: 400;"&gt;Going to the gym does not always look the same for everyone. Some people are going to the gym to achieve more muscle mass; some are looking to lose weight; some are looking to gain weight; some are training for competitions. Regardless of the goals, everyone has a place in the gym setting! &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Creating goals for yourself in the gym can be simple if there is a self reflection you have been pondering on for a long time. But for some people, creating realistic goals may be difficult and planning them may be even harder. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Some &lt;/span&gt;&lt;a href="https://www.sweat.com/blogs/life/goal-setting" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;articles&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt; suggest using the SMART method to create goals for your gym career. SMART goes are goals that are specific, measurable, achievable, relevant and time-bound. The acronym is often used for business related goals, but they can be easily applied in your workout goals and gym goals as well! &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;When you have a goal or multiple goals in the gym, it can be planned out easiest when the goals are specific and clear on what you want to attain. Rather than listing in your journal vague goals like “lose weight,” give yourself a specific number you want to attain and a specific timeline for it. If you want to be able to squat more, list the time frame you would like to reach and the specific number you think you should be able to squat in that time. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Next, make your goals measurable. If you can track your goals as you move along, you will feel more accomplished and motivated to continue! This pairs perfectly with the specific category because measurable means being sure you have numerical items attached to the goals and being able to see and feel the progress. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Achievable goals are vital if you want to continue progressing. Being realistic is vital so that you do not give up before you’ve reached them! Be real with yourself. Will you be able to gain 100 pounds of muscle mass in three months? Probably not. Make sure that you are not setting unrealistic standards upon yourself, otherwise you may leave the gym and never return. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Picking relevant goals can be a challenge for some people. Consider your life currently and choose goals that could actually be beneficial and realistic with your current life priorities. Your goals should be relevant to your own unique health journey! Challenge yourself, but make sure the goals are actually relevant to your life, otherwise you may give up on them before you even begin. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Finally, make sure your gym goals can be time-specific. Setting a timeline for your goals allows you to hold yourself accountable and stay on top of your goals. It also allows for milestones along your journey to celebrate which will prompt you to continue on in your fitness journey. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;It is important to remember that depending on your gym goals, your fitness journey will look totally different than anyone else’s. If your goal is to gain muscle mass and weight, you will obviously not have the same regimen as someone trying to cut or lose body fat overall. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;It is vital to not compare yourself to others in the gym when you are working out and creating your fitness plans. Different goals means different ways to exercise and conduct routines. Fitness looks different for every person depending on their own individual goals. Do not lose sight of your own goals by trying to compare yourself to others in the gym. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;strong&gt;Best Quick Tips for Your Fitness Goals &lt;/strong&gt;&lt;/h2&gt; &lt;h3&gt;&lt;strong&gt;Losing Weight &lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Here are some quick tips as you begin your fitness journey to losing weight! &lt;/span&gt;&lt;/p&gt; &lt;ul&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Aim for about 50 minutes of movement a day.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Keep your heart rate up.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Try strength training of some sort at least twice a week and more if possible!&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Watch portion sizes while eating lots of protein. &lt;/span&gt;&lt;/li&gt; &lt;/ul&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h3&gt;&lt;strong&gt;Gaining Muscle Mass&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Some quick tips to remember as you adjust your goals to gaining muscle mass are: &lt;/span&gt;&lt;/p&gt; &lt;ul&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Pick target weights and reps that are realistic and beneficial for your body.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Pick strength exercises that work the muscles you are trying to grow. &lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Structure your workouts and plan accordingly to your lifestyle. &lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Eat lots of protein rich foods! &lt;/span&gt;&lt;/li&gt; &lt;/ul&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h3&gt;&lt;strong&gt;Flexibility &lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Looking to be more flexible overall? Here are some quick tips to keep in mind as you visit the gym and begin your fitness journey: &lt;/span&gt;&lt;/p&gt; &lt;ul&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Try some dynamic stretching before working out. &lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Focus on static stretching after workouts. &lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Be gentle on tight areas, but work them properly to gain flexibility. &lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Stretch as often as you can!&lt;/span&gt;&lt;/li&gt; &lt;/ul&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h3&gt;&lt;strong&gt;Running a Faster Mile &lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Is your goal to run a faster mile or just improve your running overall? Here are some quick tips to keep in mind as you visit your local gym and begin the fitness journey: &lt;/span&gt;&lt;/p&gt; &lt;ul&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Eat a proper diet!&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Stay hydrated.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Maintain a moderate body weight.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Have proper techniques when running.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Have proper attire including shoes and clothing.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Be as active as possible in general.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Train your core!&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Make sure you are breathing properly as you run.&lt;/span&gt;&lt;/li&gt; &lt;/ul&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Everyone has fitness goals related to their own lifestyles and desires in life. When you start your own journey, do not be discouraged by others who seem more impressive than you in the gym. Instead, focus on your own journey and see what sorts of training would be best for your goals. Listen to your body and maintain a healthy balance to stay happy and healthy as you achieve your goals.&lt;/span&gt;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/05/Different-types-of-goals-in-the-gym.png</images> <url>https://topdoctormagazine.com/issues/different-goals-in-the-gym/</url> </article> <article> <ID>27934</ID> <title>A Different Approach to Psychiatric Care: An Interview with Dr. Hyla Cass</title> <publishDate>2023-05-01 05:52:55</publishDate> <description>&lt;div class="et_pb_section et_pb_section_70 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_70"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_70 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_48 clearfix et_pb_text_align_center et_pb_bg_layout_light"&gt; &lt;li class='et_pb_social_media_follow_network_144 et_pb_social_icon et_pb_social_network_link et-social-facebook'&gt;&lt;a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_145 et_pb_social_icon et_pb_social_network_link et-social-youtube'&gt;&lt;a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_146 et_pb_social_icon et_pb_social_network_link et-social-instagram'&gt;&lt;a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt;&lt;div class="et_pb_module et_pb_text et_pb_text_73 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;span style="font-weight: 400;"&gt;An Integrative Psychiatrist for over 30 years, Dr. Cass described how the practice of medicine was woven into the fabric of her life from an early age. She fondly recalls how her father, a family doctor, included her in his world of medical practice, considered her his “helper” in his office suite at their home in Toronto, and took her along on house calls. In time, and with his encouragement, Cass chose medical school over nursing or physical therapy, which were the likelier choices for a woman at the time, and she has not looked back since. &lt;/span&gt; &lt;span style="font-weight: 400;"&gt;Dr. Cass has always been one to think outside of the box - to see what works and why. For example, during her earlier years of practice, she observed that medications were frequently ineffective, not curative, and often had unpleasant side effects, so she began experimenting with different approaches. So rather than prescribing medication as the first line of care or treating solely based on symptoms, as an Integrative Psychiatrist, she began looking “under the hood.” She has continued to evaluate individuals biochemically and physiologically to find the root cause of their problems. And the good news is most issues uncovered within her patients can be corrected naturally.&lt;/span&gt; &lt;span style="font-weight: 400;"&gt;“We have a built-in natural pharmacy, and medications aren’t really contributing to the healing process. Rather, they are only suppressing symptoms and also may have side effects, some quite serious. In my niche of psychiatry, we see how people can become dependent on them, even addicted, and they’re unable to get off the medications even when they have stopped being effective. So, I’d rather start by looking for the root cause and treating accordingly,” explains Dr. Cass. &lt;/span&gt; &lt;span style="font-weight: 400;"&gt;These root causes can run the gamut from infections such as Lyme, viruses, or mold, or toxicities such as heavy metals or chemicals to any number of nutrient deficiencies. But you must know to look for them, then treat the person with the right natural products targeting the specific situation. &lt;/span&gt; &lt;span style="font-weight: 400;"&gt;“What’s very satisfying to me is that I can most often help people withdraw successfully from problematic medication, or preferably, not go on it in the first place. So often, people are on one or more medications that have stopped working but still produce side effects, such as headaches, nausea, social or work restrictions, issues with memory and clear thinking, sexual problems, and even suicidal and homicidal thoughts, which tragically, are often carried out,” she said. &lt;/span&gt; &lt;span style="font-weight: 400;"&gt;The challenge is that these individuals are unable to stop the meds without experiencing difficult withdrawal symptoms. Called &lt;/span&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;discontinuation syndrome&lt;/span&gt;&lt;/i&gt;&lt;span style="font-weight: 400;"&gt;, it’s like withdrawing from any addictive substance like alcohol or heroin. However, according to Dr. Cass, by doing an in-depth evaluation, then gradually adding the correct supplements to support their brain chemistry, they can gradually taper off the medication safely and effectively.&lt;/span&gt; &lt;span style="font-weight: 400;"&gt;“I must add here that going off medication suddenly is ill-advised and even dangerous. It should be done under the care of a knowledgeable physician,” she made sure to share.  &lt;/span&gt; &lt;h3&gt;&lt;/h3&gt; &lt;h3&gt;&lt;strong&gt;Cass’ Virtual Practice &lt;/strong&gt;&lt;/h3&gt; &lt;span style="font-weight: 400;"&gt;Dr. Cass’ work as a practitioner is entirely virtual, but more distinctive is her unique approach. &lt;/span&gt; &lt;span style="font-weight: 400;"&gt;“The mainstream psychiatrist takes care of the brain and prescribes medication to suppress symptoms. Sometimes, as in acute situations, medication may be warranted, preferably short-term, but for the most part, it is vastly overused, to the person’s detriment,” she said. “Rather than individual treatment by various specialists, my approach focuses on treating the entire person. So, for example, in mainstream medicine, if someone has gastrointestinal issues and anxiety, they will generally see a gastroenterologist and a psychiatrist, who will treat them entirely separately. In the integrative approach, we are aware of the gut-brain connection. By diagnosing the state of the microbiome (gut bacteria) and finding dysbiosis or a preponderance of bad bacteria, we treat by restoring balance with such supplements as probiotics and prebiotics. This can restore balance to the brain neurotransmitters, thereby resolving gut and mood issues.”  &lt;/span&gt; &lt;span style="font-weight: 400;"&gt;Dr. Cass has written several &lt;/span&gt;&lt;a href="https://cassmd.com/my-books/" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;books&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt; on her experience and treatments that uncover the mind-body and body-mind connection. For example, her popular book, &lt;/span&gt;&lt;a href="https://cassmd.com/my-books/8-weeks-to-vibrant-health/&amp;#093;" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;8 Weeks to Vibrant Health,&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt; deals with such topics as depression, anxiety, digestion, weight, hormones, blood sugar issues, toxins, food allergies, and stress, all of which comprise the body’s physiology. &lt;/span&gt; &lt;span style="font-weight: 400;"&gt;Dr. Cass instructs readers on how to clean up their diets, which goes a long way to creating good health. For example, food high in sugar and processed chemicals can poison the body and harm brain function. She notes that over the past ten years or so, it has become more challenging to treat patients because they eat far more chemically laden, nutrient-deficient fast food and are exposed to increasing amounts of toxins in the air and water. &lt;/span&gt; &lt;span style="font-weight: 400;"&gt;“People’s immune systems aren’t as good as in the past because the toxins actually reduce the immune system’s ability to fight infection, making them likely to succumb,” she said. &lt;/span&gt; &lt;span style="font-weight: 400;"&gt;She then helps them choose the right supplements based on guidance from specific questionnaires in the book. Finally, she advises you to consult a physician, preferably holistically oriented, if anything is more severe or persistent. &lt;/span&gt; &lt;span style="font-weight: 400;"&gt;Like many professionals in the field, Dr. Cass switched her practice to virtual when COVID hit and has maintained it that way ever since.&lt;/span&gt; &lt;span style="font-weight: 400;"&gt;When asked to give us a specific example of how her approach differs from the mainstream, she recounted the case of a 42-year-old male patient with crippling anxiety and depression and serious anger issues. His pyroluria questionnaire showed a high score. This genetic and/or possibly stress-related condition is not uncommon and can be remedied simply by supplying specific missing nutrients. &lt;/span&gt; &lt;span style="font-weight: 400;"&gt;“The pyroluria caused him to eliminate excessive amounts of B6 and zinc, cofactors in making neurotransmitters, the chemical messengers in our brain that determine mood, focus, memory, and ability to think clearly. As a result, he experienced brain issues related to those deficient neurotransmitters - anxiety (GABA), depression (serotonin), and excessive anger (serotonin). Your body’s making neurotransmitters is like baking a cake. You need to have all the right ingredients, or neither the cake nor the neurotransmitter will come out right!” according to Dr. Cass. &lt;/span&gt; &lt;span style="font-weight: 400;"&gt;Dr. Cass prescribed specific supplements to counter this, and after just a few days, he was amazed and grateful (as was his wife!) to report that he felt much calmer and not anxious for the first time in forever!&lt;/span&gt; &lt;span style="font-weight: 400;"&gt;“The meds weren’t working for him. So, why give somebody a strong medication when natural nutrients targeted toward a specific issue like this work much better - a simple, safe, and effective solution. But unfortunately, one contribution to this over-medication is the media marketing of meds. You watch TV, and you find out that a medication will help you to reach nirvana – then there’s a whole list of scary side effects that are repeated at super high speed and often end with ‘death,’” she explained. &lt;/span&gt; &lt;span style="font-weight: 400;"&gt;On the other hand, all kinds of excellent old remedies are coming back in style, this time with scientific proof behind their success. For example, in recent years, there has been a rediscovery of the clinical use of cannabidiol, or CBD, for various mental health and overall health conditions, from stress and worry, poor sleep to social fears, low mood, pain, and far more. Although derived from the cannabis plant, the source of marijuana that can get you high, CBD doesn’t do that but instead has many documented medicinal qualities. Cass has incorporated it into her practice with great benefit to her patients. Wanting complete quality control over the CBD, she prescribed and ensured its purity and potency; she came out with her own brand, available on her &lt;/span&gt;&lt;a href="https://drcass.com/" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;website&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;.&lt;/span&gt; &lt;span style="font-weight: 400;"&gt;“We know our organic growers, who provide the raw hemp. The CBD is then extracted in our lab, bottled, and distributed. An independent third-party lab tests each batch. So that’s how I have access to pure and effective organic CBD for my patients and readers,” she said.  &lt;/span&gt; &lt;span style="font-weight: 400;"&gt;Dr. Cass has seen and studied enough over the years to truly trust our bodies’ natural chemistry. As a result, her treatments are at the forefront of psychiatry and have changed how people view modern medicine. &lt;/span&gt; &lt;span style="font-weight: 400;"&gt;“You don’t necessarily need prescription pharmaceuticals for your brain to work as it should. We have the best pharmacy inside us, and when you know how to intervene correctly, you can make it work for you in the best way possible!” she concluded. &lt;/span&gt; &lt;span style="font-weight: 400;"&gt;For more on Dr. Cass’ unique approach to mental health, you can download her free eBook, &lt;/span&gt;&lt;a href="https://cassmd.com/reclaim-your-brain-ebook" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;Reclaim Your Brain: Enhance Your Mind, Mood, Energy, and Memory.&lt;/span&gt;&lt;/a&gt;&#10;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/05/Dr.-Hyla-Cass.png</images> <url>https://topdoctormagazine.com/issues/a-different-approach-to-psychiatric-care-an-interview-with-dr-hyla-cass/</url> </article> <article> <ID>27894</ID> <title>Looking for a Natural Alternative to the Pill?</title> <publishDate>2023-04-29 07:43:24</publishDate> <description>&lt;div class="et_pb_section et_pb_section_71 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_71"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_71 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_49 clearfix et_pb_text_align_center et_pb_bg_layout_light"&gt; &lt;li class='et_pb_social_media_follow_network_147 et_pb_social_icon et_pb_social_network_link et-social-facebook'&gt;&lt;a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_148 et_pb_social_icon et_pb_social_network_link et-social-youtube'&gt;&lt;a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_149 et_pb_social_icon et_pb_social_network_link et-social-instagram'&gt;&lt;a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt;&lt;div class="et_pb_module et_pb_text et_pb_text_74 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;span style="font-weight: 400;"&gt;Let's be honest, being on the pill is not the most pleasant experience out there. The pill's side effects can range from nausea to migraines and can often hold you back from going about your day as you typically would. Birth control pills are not only used as contraceptives but can also address other hormone-related problems that women deal with. &lt;/span&gt; &lt;span style="font-weight: 400;"&gt;While some women don't experience any adverse side effects, the pill is not every girl's best friend. There may be a more natural alternative to the pill. &lt;/span&gt; &lt;h2&gt;&lt;/h2&gt; &lt;h2&gt;&lt;strong&gt;What Is the Fertility Awareness Method? &lt;/strong&gt;&lt;/h2&gt; &lt;span style="font-weight: 400;"&gt;The Fertility Awareness Method (FAM), also known as the calendar method, is a natural form of birth control. It is done by tracking your menstrual cycle to predict when your fertile window is due. Studies show that &lt;/span&gt;&lt;a href="https://www.nhs.uk/conditions/contraception/natural-family-planning/#:~:text=If%20natural%20family%20planning%20is%20followed%20consistently%20and%20correctly%2C%20it%20can%20be%20up%20to%2099%25%20effective%20(1%20to%209%20women%20in%20100%20who%20use%20natural%20family%20planning%20will%20get%20pregnant%20in%201%20year)." target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;FAM can be up to 99% effective when done correctly&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;. This method is most effective when used with another form of contraception, such as condoms, during your fertile days.&lt;/span&gt; &lt;span style="font-weight: 400;"&gt;You will need to take your temperature first thing in the morning daily and chart it on a graph. You will also need to keep track of changes in your cervical mucus throughout the month. Some apps can help you with daily tracking, although you can use a physical chart.&lt;/span&gt; &lt;h2&gt;&lt;/h2&gt; &lt;h2&gt;&lt;strong&gt;How Does FAM Work To Prevent Pregnancies?&lt;/strong&gt;&lt;/h2&gt; &lt;span style="font-weight: 400;"&gt;The Fertility Awareness Method entails monitoring different fertility indicators (including &lt;/span&gt;&lt;a href="https://www.msdmanuals.com/professional/gynecology-and-obstetrics/family-planning/fertility-awareness%E2%80%92based-methods-of-contraception#:~:text=The%20symptothermal%20method%20combines%20daily,and%20the%20standard%20days%20method." target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;basal body temperature and cervical mucus&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;) to follow ovulation. It is a natural alternative to the pill that's been shown effective at preventing pregnancies.&lt;/span&gt; &lt;span style="font-weight: 400;"&gt;By understanding how your menstrual cycle works and pairing this with FAM, you will become much more aware of the effects that your menstrual cycle has on your body and mind. Tracking your fertility biomarkers (basal body temperature and cervical mucus) will help you understand when you're fertile and likely to conceive in your cycle.&lt;/span&gt; &lt;h2&gt;&lt;/h2&gt; &lt;h2&gt;&lt;strong&gt;What Are the Benefits of Using the Fertility Awareness Method? &lt;/strong&gt;&lt;/h2&gt; &lt;span style="font-weight: 400;"&gt;One of the benefits of FAM is that it is a natural, side-effect-free form of birth control.&lt;/span&gt; &lt;span style="font-weight: 400;"&gt;FAM can also help you get to know your body better. By tracking your menstrual cycle, you will be more in tune with your body and how it works. This empowering knowledge can help you make better overall health decisions.&lt;/span&gt; &lt;span style="font-weight: 400;"&gt;Lastly, FAM is much cheaper than other forms of birth control. There is no need to buy expensive pills or devices. All you need is a thermometer and a chart to track your temperature and cervical mucus changes.&lt;/span&gt; &lt;h2&gt;&lt;/h2&gt; &lt;h2&gt;&lt;strong&gt;When Should You Use the Fertility Awareness Method? &lt;/strong&gt;&lt;/h2&gt; &lt;span style="font-weight: 400;"&gt;FAM can be used both to &lt;/span&gt;&lt;a href="https://www.nhs.uk/conditions/contraception/natural-family-planning/#:~:text=Natural%20family%20planning%20(or%20%22fertility,she's%20likely%20to%20get%20pregnant." target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;avoid and achieve pregnancy&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;. Couples should abstain from sex when they are most likely to be fertile when using FAM to avoid pregnancy and when they are most likely to be fertile when trying to get pregnant.&lt;/span&gt; &lt;span style="font-weight: 400;"&gt;FAM can be an &lt;/span&gt;&lt;a href="https://fertilityawarenessproject.ca/blog/start-charting-your-cycle" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;effective and empowering way to take control of your reproductive health&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;. It allows you to become familiar with your body's signs of ovulation so you can better understand when you are most likely to get pregnant. This method is also non-invasive, meaning it doesn't involve hormones or other methods to prevent pregnancy. Ultimately, this approach empowers you to make informed decisions about your body and reproductive health.&lt;/span&gt; &lt;h2&gt;&lt;/h2&gt; &lt;h2&gt;&lt;strong&gt;Menstrual Cycle Awareness and the Fertility Awareness Method&lt;/strong&gt;&lt;/h2&gt; &lt;span style="font-weight: 400;"&gt;The use of FAMs requires learning about the menstrual cycle for it to be of any benefit to you. To avoid getting pregnant, you have to know when you're in an ovulatory cycle, when you're fertile and when you can have sex without becoming pregnant.&lt;/span&gt; &lt;span style="font-weight: 400;"&gt;Your egg must first be fertilized by a sperm cell to get pregnant. Your fertile days are the days during your menstrual cycle when sperm can fertilize an egg.&lt;/span&gt; &lt;span style="font-weight: 400;"&gt;Every month, your ovaries release an egg into your fallopian tube, known as ovulation. There is about a 12-hour period during which your egg stays in your fallopian tube. After sex, your sperm can stay in your uterus and fallopian tube for up to six days, depending on the type of sperm. During the fertilization process, whenever a sperm cell combines with your egg in the fallopian tube, the egg travels to the uterus (i.e., womb) and attaches to the uterine wall. If your egg doesn't get fertilized, it dissolves, and you'll eventually get your period.&lt;/span&gt; &lt;span style="font-weight: 400;"&gt;Because eggs live about a day after ovulation and sperm live about six days after sex, you're fertile for about seven days during every menstrual cycle: the five days before and the day of ovulation.&lt;/span&gt; &lt;h2&gt;&lt;/h2&gt; &lt;h2&gt;&lt;strong&gt;A Parting Reminder&lt;/strong&gt;&lt;/h2&gt; &lt;span style="font-weight: 400;"&gt;The Fertility Awareness Method is a valuable tool for women to empower themselves by being familiar with their bodies! By understanding themselves more, women can now look into potentially using FAM as a natural alternative to traditional birth control methods.&lt;/span&gt;&#10;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/05/The-Fertility-Awareness.png</images> <url>https://topdoctormagazine.com/issues/looking-for-a-natural-alternative-to-the-pill/</url> </article> <article> <ID>27904</ID> <title>Breath Analysis: How the Invention of PNOE Could Change Healthcare Forever</title> <publishDate>2023-04-28 08:05:25</publishDate> <description>&lt;div class="et_pb_section et_pb_section_72 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_72"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_72 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_50 clearfix et_pb_text_align_center et_pb_bg_layout_light"&gt; &lt;li class='et_pb_social_media_follow_network_150 et_pb_social_icon et_pb_social_network_link et-social-facebook'&gt;&lt;a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_151 et_pb_social_icon et_pb_social_network_link et-social-youtube'&gt;&lt;a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_152 et_pb_social_icon et_pb_social_network_link et-social-instagram'&gt;&lt;a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt;&lt;div class="et_pb_module et_pb_text et_pb_text_75 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;span style="font-weight: 400;"&gt;As an engineer in Greece, Panos Papadiamantis focused on mechanical engineering where he later conducted research and risk analysis on nuclear technology related to national security. He later was approached by his life-long friend who wanted to develop an affordable breath analysis device to analyze human metabolism with clinical precision, and PNOE was born. &lt;/span&gt; &lt;span style="font-weight: 400;"&gt;“You can understand a lot of things about the human health through breath that you can't really get from any other specimen of the human body you can analyze. Our device is probably one of the most valuable assessments in medicine but also one of the most underutilized ones,” Papadiamantis said. &lt;/span&gt; &lt;span style="font-weight: 400;"&gt;Just 5 years after creating the product, there are more than 3,000 health professionals using the device and 100,000 cardio metabolic analyses with it. Their goal with the PNOE product is  to enable health professionals to prescribe clinical grade wellness through breath analysis. &lt;/span&gt; &lt;span style="font-weight: 400;"&gt;“And this enablement includes providing personal personalized analysis, doing the programming and white labeling, white labeling it with their business, providing the marketing support, and weaving all of their existing services into our programming along with our insights so that they can deliver a completely unified experience for their customers,” he said. &lt;/span&gt; &lt;span style="font-weight: 400;"&gt;Breath analysis, also known as metabolic testing or VO2max testing, involves analyzing a person's exhaled gasses. Its roots can be traced back to the early 1900s when scientists were searching to comprehend the fundamental mechanism of all living organisms: the absorption and utilization of oxygen. &lt;/span&gt; &lt;span style="font-weight: 400;"&gt;This test is considered the most comprehensive evaluation in medicine as it assesses all aspects of human physiology that are essential to nutrition and exercise prescription, longevity assessment, and chronic disease prevention. The heart, lungs, blood circulation, and cells are all evaluated through breath analysis, which analyzes 23 biomarkers during inhalation and exhalation to assess oxygen flow through these &lt;/span&gt;&lt;a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7739780/" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;systems.&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt; &lt;/span&gt; &lt;span style="font-weight: 400;"&gt;The significance of oxygen has been established through numerous studies, culminating in the American Heart Association's landmark scientific statement in 2016, which elevated VO2peak to a crucial vital sign that provides the strongest evidence of life expectancy and quality.&lt;/span&gt; &lt;span style="font-weight: 400;"&gt;Breath analysis can provide a wealth of information for healthcare professionals even though so few use it. Before PNOE, devices for breath analysis were difficult to use and expensive. Not to mention, they are clunky and not user friendly. The process of translating the data into actionable steps was also difficult for everyone. &lt;/span&gt; &lt;span style="font-weight: 400;"&gt;“It is the only assessment known to mankind that can non-invasively, in just 10 minutes, analyze the combined operation of your heart, your lungs, your circulations and your cellular health. So, see how effective your metabolic activities are happening down to a cellular level, understanding how many calories, fats and carbohydrates you're burning. No other assessment is capable of delivering that,” Papadiamantis said. &lt;/span&gt; &lt;span style="font-weight: 400;"&gt;Papadiamantis and his company deliver the PNOE device to clinics and train them on how to use it. The good thing about their invention is that it is user friendly and only takes about 10-20 minutes to deliver the test. The product also has a cloud to connect the tests and hold data with built-in AI and algorithms. And it does not just score different aspects of the patient’s health. Rather, PNOE provides patients with very personalized and targeted nutrition, exercise, lifestyle and breath work advice that effectively becomes the wellness programming that the clinic delivers to the consumer.&lt;/span&gt; &lt;span style="font-weight: 400;"&gt;An important part of PNOĒ's value is that identifying the biological limitation a patient faces, provides a biometric justification for the appropriate bio-optimization services available in the clinic (i.e., cryotherapy, red-light therapy, IV therapy). This renders PNOĒ a powerful lead generator for such services and a way for health professionals to quantify their impact on their patients through an easy, reliable, and non-invasive process that doesn't involve lab work. It bridges the "I feel better" with the "I am better."&lt;/span&gt; &lt;span style="font-weight: 400;"&gt;There are four categories that utilize programming. The first is longevity breath analysis, which is &lt;/span&gt;&lt;span style="font-weight: 400;"&gt;the most reliable and scientifically substantiated source of quantifying biological age &lt;/span&gt;&lt;span style="font-weight: 400;"&gt;and for anti-aging plus the tests that PNOE provides are considered by the American Heart Association. The next is weight loss. &lt;/span&gt; &lt;span style="font-weight: 400;"&gt;“Breath analysis is the gold standard for measuring your metabolism, and understanding whether you're experiencing metabolic slowdown can result in prescribing effectively a program that is going to reverse that or a verdict in the first place,” Papadiamantis said. &lt;/span&gt; &lt;span style="font-weight: 400;"&gt;Performance is another aspect that can be improved through breath analysis. It can assess improvements needed in physical performance and prescribe personalized training plans to enhance performance to the ideal. The final aspect is mental health as breath analysis can analyze physiological and psychological stress levels to improve these areas and give a detailed, personal program for improvement utilizing &lt;/span&gt;&lt;span style="font-weight: 400;"&gt;breathwork, nutrition, and exercise program&lt;/span&gt;&lt;span style="font-weight: 400;"&gt;. &lt;/span&gt; &lt;span style="font-weight: 400;"&gt;“We really don't frame ourselves as a longevity company, a weight loss company, a performance company, or a mental health company, but it is something that we can very effectively support for the businesses that we serve,” he said. &lt;/span&gt; &lt;span style="font-weight: 400;"&gt;Breath analysis, particularly PNOE, is centered around the idea of prevention. It is an effective tool for early detection for chronic diseases such as heart disease, lung disease, metabolic disease, and type two diabetes. &lt;/span&gt; &lt;span style="font-weight: 400;"&gt;“Whether there is an onset of disease in any of these three systems and prescribing actionable and personalized programs for averting it. So we want to be a big part of the prevention narrative, which we all hope becomes stronger in today's medical world. And as far as prevention in general goes for the healthcare system, we need to become preventative or our economy will go under,” Papadiamantis said. &lt;/span&gt; &lt;span style="font-weight: 400;"&gt;Patients have testified on numerous occasions that PNOE saved them and changed their healthcare habits through preventative measures. Men’s Health magazine, featured a &lt;/span&gt;&lt;a href="https://www.menshealth.com/fitness/a41415017/pnoe-metabolic-test-vo2-max-review/" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;testimonial&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt; about how it changed their life. &lt;/span&gt; &lt;span style="font-weight: 400;"&gt;PNOE can be an effective tool to create personalized wellness programs and help medical professionals be more efficient in their diagnosis and preventative measures.&lt;/span&gt;&#10;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/05/PNOE.png</images> <url>https://topdoctormagazine.com/issues/breath-analysis-how-the-invention-of-pnoe-could-change-healthcare-forever/</url> </article> <article> <ID>27881</ID> <title>How To Build Your Mental Fitness</title> <publishDate>2023-04-28 07:26:20</publishDate> <description>&lt;div class="et_pb_section et_pb_section_73 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_73"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_73 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_51 clearfix et_pb_text_align_center et_pb_bg_layout_light"&gt; &lt;li class='et_pb_social_media_follow_network_153 et_pb_social_icon et_pb_social_network_link et-social-facebook'&gt;&lt;a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_154 et_pb_social_icon et_pb_social_network_link et-social-youtube'&gt;&lt;a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_155 et_pb_social_icon et_pb_social_network_link et-social-instagram'&gt;&lt;a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt;&lt;div class="et_pb_module et_pb_text et_pb_text_76 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;p&gt;&lt;span style="font-weight: 400;"&gt;Most people have come across Sudoku, a crossword or, more recently, the famed Wordle — the puzzle that captivated the world during the pandemic years and is &lt;/span&gt;&lt;a href="https://www.bbc.com/news/world-us-canada-63895493" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;still widely played&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;. But these head-scratchers are not only for enjoyment and competing with one's friends. They serve a much greater purpose than people often consider: they strengthen and speed up the brain.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Keeping physically active and fit &lt;/span&gt;&lt;a href="https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;brings a host of health benefits&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;, but there are other forms of fitness one should focus on. Exercising the brain is the best way to harness more mental capacity and prevent disease.&lt;/span&gt;&lt;/p&gt; &lt;h2&gt; &lt;/h2&gt; &lt;h2&gt;&lt;strong&gt;What Does Mental Fitness Mean?&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Mental fitness is the &lt;/span&gt;&lt;a href="https://www.researchgate.net/publication/299524669_Conceptualising_and_measuring_mental_fitness_A_Delphi_study" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;ability to maintain a healthy mind while handling daily life's challenges&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;. It is an umbrella term that involves having a positive outlook on life, managing emotions, thinking logically and making sound choices. A mentally fit person can adapt to change, learn new skills and build and maintain healthy relationships.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Others perceive mental fitness as the &lt;/span&gt;&lt;a href="https://www.healthline.com/health/depression/mental-fitness#techniques" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;brain's ability to adapt&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt; to new experiences and information through &lt;/span&gt;&lt;a href="https://www.ncbi.nlm.nih.gov/books/NBK557811/" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;neuroplasticity&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;. Neuroplasticity is essential as it allows the brain to modify its behavior in response to a stimulus.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Both these interpretations&lt;/span&gt; &lt;span style="font-weight: 400;"&gt;are valuable and promote holistic wellness. Mental fitness is essential for overall health and can be improved through regular exercise, proper nutrition, memory games and learning new skills.&lt;/span&gt;&lt;/p&gt; &lt;h2&gt; &lt;/h2&gt; &lt;h2&gt;&lt;strong&gt;What Are the Benefits of Mental Fitness?&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Being mentally fit can help you manage stress better, stay focused and be productive. In addition to assisting people in staying sharp and managing daily tasks, being mentally fit can also help prevent age-related cognitive decline and the development of conditions such as &lt;/span&gt;&lt;a href="https://www.mayoclinic.org/diseases-conditions/alzheimers-disease/expert-answers/alzheimers-and-dementia-whats-the-difference/faq-20396861" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;dementia and Alzheimer's disease&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;. By engaging in activities that challenge the mind and maintaining healthy habits, you can support your brain's neuroplasticity and maintain good mental fitness over time.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Mental fitness, or cognitive fitness, includes:&lt;/span&gt;&lt;/p&gt; &lt;ul&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Thinking clearly;&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Retaining new information and making accurate decisions;&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Staying sharp and alert.&lt;/span&gt;&lt;/li&gt; &lt;/ul&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;The &lt;/span&gt;&lt;a href="https://www.sciencedaily.com/releases/2014/06/140624092528.htm" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;awareness surrounding brain training is increasing&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;. The &lt;/span&gt;&lt;a href="https://www.businesswire.com/news/home/20200615005739/en/" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;FDA has approved brain training games&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt; for children with ADHD, and the NHI is funding a &lt;/span&gt;&lt;a href="https://www.scientificamerican.com/article/does-brain-training-actually-work/" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;30,000-participant memory training study&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;. Reading, exercise and mindfulness have been shown to &lt;/span&gt;&lt;a href="https://www.frontiersin.org/articles/10.3389/fpsyg.2022.923795/full" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;stave off mental deterioration&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;. The potential benefits include:&lt;/span&gt;&lt;/p&gt; &lt;ul&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;b&gt;Fluid intelligence &lt;/b&gt;&lt;span style="font-weight: 400;"&gt;(i.e., the mind's ability to innovate and solve new problems);&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;b&gt;Increased brain vitality&lt;/b&gt;&lt;span style="font-weight: 400;"&gt; (i.e., the retention and creation of brain cells and pathways);&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;b&gt;Increased attention span and task-switching ability.&lt;/b&gt;&lt;/li&gt; &lt;/ul&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;It is possible to build mental toughness in a variety of ways, in turn benefiting one's overall health and cognitive ability long-term.&lt;/span&gt;&lt;/p&gt; &lt;h2&gt; &lt;/h2&gt; &lt;h2&gt;&lt;strong&gt;How To Improve Your Mental Fitness&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;There are many different ways to improve mental fitness: &lt;/span&gt;&lt;/p&gt; &lt;ul&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;b&gt;Physical exercise&lt;/b&gt;&lt;span style="font-weight: 400;"&gt; can help improve blood flow to the brain, supporting cognitive function. &lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;b&gt;A healthy diet&lt;/b&gt;&lt;span style="font-weight: 400;"&gt; can provide the brain's essential nutrients in order to function correctly. &lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;b&gt;Engaging in activities that challenge and stimulate the brain&lt;/b&gt;&lt;span style="font-weight: 400;"&gt;, such as puzzles and brainteasers, can help to improve cognitive function and maintain mental fitness. &lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;b&gt;Effectively managing stress&lt;/b&gt;&lt;span style="font-weight: 400;"&gt; can help prevent mental health issues and maintain good cognitive function. &lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;b&gt;Maintaining&lt;/b&gt;&lt;span style="font-weight: 400;"&gt; strong social connections and relationships may prevent feelings of loneliness, isolation and poor self-worth, which can negatively affect mental health.&lt;/span&gt;&lt;/li&gt; &lt;/ul&gt; &lt;h2&gt; &lt;/h2&gt; &lt;h2&gt;&lt;strong&gt;How To Build Your Mental Muscle&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Knowing where to start when considering how to develop your mental muscle can take time and effort. There are some engaging brain exercises that you can try to improve your mental fitness and keep your mind sharp for years to come. Puzzles, meditation and memory games will indeed challenge and stimulate your brain.&lt;/span&gt;&lt;/p&gt; &lt;ul&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Read diverse forms of literature (social media captions don't count);&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Practice gratitude and positive self-talk;&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Begin a meditation and mindfulness practice;&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Eat wholesome, healthy meals.&lt;/span&gt;&lt;/li&gt; &lt;/ul&gt; &lt;h3&gt; &lt;/h3&gt; &lt;h3&gt;&lt;strong&gt;Exercises for Mental Fitness&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Think of these exercises as different workouts in the gym, each aimed at strengthening a different part of the brain. Puzzles and mind games benefit the brain because they improve cognitive function and promote neuroplasticity. By providing your brain with challenging and stimulating activities, you can help improve your memory, problem-solving skills and overall cognitive abilities. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;This diverse set of puzzles and memory games will have a lasting impact on the neuroplasticity of your brain:&lt;/span&gt;&lt;/p&gt; &lt;ul&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Chess;&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Crossword puzzles;&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Memory match cards;&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Paint by numbers;&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Puzzles;&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Regular exercise such as cardio or weight training;&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Sudoku;&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Wordle.&lt;/span&gt;&lt;/li&gt; &lt;/ul&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;One of the amazing things about activities that challenge the mind is that they are usually inexpensive and convenient. You can incorporate them into your daily routine without breaking the bank or blocking off a lot of time! Even just 10-15 daily minutes of one or two mental fitness tasks can significantly affect your cognitive function. &lt;/span&gt;&lt;/p&gt; &lt;h2&gt; &lt;/h2&gt; &lt;h2&gt;&lt;strong&gt;Why Mental Fitness Is Important&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Engaging in activities that challenge the mind will ensure that the brain stays active. Incorporating mental fitness exercises and maintaining healthy habits can further support your brain's neuroplasticity, which becomes increasingly important as you age.&lt;/span&gt;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/05/Mental-Fitness.png</images> <url>https://topdoctormagazine.com/issues/how-to-build-your-mental-fitness/</url> </article> <article> <ID>27871</ID> <title>What To Eat During Your Period</title> <publishDate>2023-04-27 07:12:06</publishDate> <description>&lt;div class="et_pb_section et_pb_section_74 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_74"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_74 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_52 clearfix et_pb_text_align_center et_pb_bg_layout_light"&gt; &lt;li class='et_pb_social_media_follow_network_156 et_pb_social_icon et_pb_social_network_link et-social-facebook'&gt;&lt;a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_157 et_pb_social_icon et_pb_social_network_link et-social-youtube'&gt;&lt;a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_158 et_pb_social_icon et_pb_social_network_link et-social-instagram'&gt;&lt;a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt;&lt;div class="et_pb_module et_pb_text et_pb_text_77 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;p&gt;&lt;span style="font-weight: 400;"&gt;Perhaps the evening is winding down, you've finally settled on your couch to read a book and you're sipping some tea when suddenly you feel a sharp pain in your stomach. It dawns on you — it's time for your period. Or, maybe you're sitting at the office biting your lip in pain as your legs and back ache. You scramble through your bag, searching frantically for relief and dreading your shift's remaining hours.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;However, you might be dealing with another issue. Maybe you're panicking because your period hasn't come yet, or you want it to come early. Perhaps the stress from school or life's cares is affecting your body. Maybe you're wondering what the best ways to stimulate your period are so you can have more control over it. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Either way, food plays an important role in regulating your period and even offering relief. Too good to be true? Read on to see exactly how food can help or stimulate your period!&lt;/span&gt;&lt;/p&gt; &lt;h2&gt; &lt;/h2&gt; &lt;h2&gt;&lt;strong&gt;Food for Menstrual Cramp Relief&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;a href="https://www.pcrm.org/good-nutrition/nutrition-information/using-foods-against-menstrual-pain#:~:text=Naturally%2C%20eating%20foods%20that%20decrease,decrease%20inflammation%20in%20the%20body." target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;Several foods can offer relief&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt; to cramps and additional pain that comes from being on your period. These foods include fruits, leafy veggies, whole grains, legumes and nuts. The higher the number of antioxidants, the better. &lt;/span&gt;&lt;/p&gt; &lt;h2&gt; &lt;/h2&gt; &lt;h2&gt;&lt;strong&gt;Menstrual Cycle Food Cravings&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;During premenstrual syndrome, progesterone is high, which leads to unstable blood sugar levels that induce cravings. As a result, energy levels go down, and the body craves sugar sweets and high-carbohydrate foods to increase the glucose in the body.&lt;/span&gt;&lt;/p&gt; &lt;h2&gt; &lt;/h2&gt; &lt;h2&gt;&lt;strong&gt;Food To Help the Menstrual Cycle&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;It is vital to find appropriate foods for each part of the menstrual cycle. There are &lt;/span&gt;&lt;a href="https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/menstrual-cycle" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;four phases of the menstrual cycle&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;: &lt;/span&gt;&lt;/p&gt; &lt;ul&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Menstrual; &lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Follicular; &lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Luteal; &lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Premenstrual.&lt;/span&gt;&lt;/li&gt; &lt;/ul&gt; &lt;h3&gt; &lt;/h3&gt; &lt;h3&gt;&lt;strong&gt;Follicular Phase &lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;During the follicular phase, the eggs develop and mature. It starts on the first day of menstruation and ends with ovulation. As a result, it is essential to eat nourishing foods, stay hydrated and incorporate mineral-rich salts into your diet. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;The foods you should eat during the &lt;/span&gt;&lt;a href="https://moodymonth.com/articles/what-foods-to-eat-during-your-cycle" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;follicular phase&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt; are tailored to your fluctuating hormone levels, which rise as the egg matures. During this time, incorporate light and fresh foods such as salads and probiotics, which promote gut health and detoxification. In addition, try to eat avocado, broccoli, seeds, legumes, salmon and other supplements and herbs. &lt;/span&gt;&lt;/p&gt; &lt;h3&gt; &lt;/h3&gt; &lt;h3&gt;&lt;strong&gt;Ovulation&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;a href="https://moodymonth.com/articles/what-foods-to-eat-during-your-cycle" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;Ovulation&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt; is the release of a mature egg from the surface of the ovary. It usually occurs approximately two weeks before menstruation. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;During this period, hormone levels rise, especially estrogen, and body temperature increases, impacting energy levels. Too much estrogen can negatively impact menstruation, so eat nutrients that support the liver in removing that excess estrogen. Foods such as &lt;/span&gt;&lt;a href="https://moodymonth.com/articles/what-foods-to-eat-during-your-cycle" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;kale, broccoli, onions, garlic and radishes&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt; are great at decreasing this excess estrogen.&lt;/span&gt;&lt;/p&gt; &lt;h3&gt; &lt;/h3&gt; &lt;h3&gt;&lt;strong&gt;Menstrual Phase&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;This part of the menstrual cycle is characterized by bleeding. Hormone levels are at their lowest at the &lt;/span&gt;&lt;a href="https://moodymonth.com/articles/what-foods-to-eat-during-your-cycle" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;start of the cycle&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;. Add nutrients, drink lots of water and focus on your comfort. Eating a good mix of root vegetables, whole grains, legumes, eggs, fish and spinach will help increase your energy and replenish iron levels you're losing when you bleed. Make sure to pick up some sweet potatoes, probiotic yogurts, pumpkin seeds and proteins next time you go shopping. &lt;/span&gt;&lt;/p&gt; &lt;h3&gt; &lt;/h3&gt; &lt;h3&gt;&lt;strong&gt;Luteal Phase&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;During the &lt;/span&gt;&lt;a href="https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/menstrual-cycle" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;luteal phase&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;, the body of the unfertilized follicle stays on the surface of the ovary and turns into the corpus luteum. This period is characterized by PMS symptoms. Therefore, it is essential to support detoxification pathways to make it easier to metabolize and get rid of used hormones from the follicular phase. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Eat lots of fiber, antioxidants, protein and leafy vegetables. Foods such as cauliflower, squash, cucumbers, spinach and berries, as well as drinking caffeine and eating dark chocolate, &lt;/span&gt;&lt;a href="https://moodymonth.com/articles/what-foods-to-eat-during-your-cycle" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;are great for this phase of your period&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;! &lt;/span&gt;&lt;/p&gt; &lt;h3&gt; &lt;/h3&gt; &lt;h3&gt;&lt;strong&gt;PMS&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;a href="https://www.cleaneatingkitchen.com/reasons-to-love-green-smoothies/" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;The premenstrual syndrome&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt; occurs during the latter part of the luteal phase. The best foods to incorporate into your diet to decrease cramps and headaches are foods high in magnesium, such as nuts, leafy veggies, chocolate, bananas and vitamin C-rich foods.&lt;/span&gt;&lt;/p&gt; &lt;h2&gt; &lt;/h2&gt; &lt;h2&gt;&lt;strong&gt;What Foods Stimulate Periods?&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;a href="https://www.ndtv.com/health/irregular-periods-5-superfoods-that-can-induce-menstruation-2143388" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;Numerous factors can cause irregular periods&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;, including hormonal imbalances, changes in weight and a sedentary lifestyle. These irregularities are annoying and can be anxiety-inducing. Experts note that some of the best ways to deal with irregular periods are to lose weight, eat a healthy diet and exercise regularly. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Can certain foods bring on your period? Yes! Foods can play a substantial part in stimulating periods. Some of the best foods for regulating menstrual cycles include:&lt;/span&gt;&lt;/p&gt; &lt;ul&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;b&gt;Emmenagogues&lt;/b&gt;&lt;span style="font-weight: 400;"&gt;, such as ginger and turmeric, are herbs that stimulate blood flow in the pelvic area and uterus.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;b&gt;Vitamin C-rich foods&lt;/b&gt;&lt;span style="font-weight: 400;"&gt;, such as papaya, contain period-inducing carotene. Pineapple reduces inflammation, which is considered another cause of irregular periods.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;b&gt;Drinking jaggery&lt;/b&gt;&lt;span style="font-weight: 400;"&gt;, a type of sugar mixed with ginger, sesame seeds, turmeric and carom seeds, is another period inducer. &lt;/span&gt;&lt;/li&gt; &lt;/ul&gt; &lt;h2&gt; &lt;/h2&gt; &lt;h2&gt;&lt;strong&gt;Menstrual Cycle Foods To Avoid&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Now that you know the foods to eat during your period, &lt;/span&gt;&lt;a href="https://www.healthline.com/health/womens-health/what-to-eat-during-period#other-cramp-remedies" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;here are some foods &lt;/span&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;not&lt;/span&gt;&lt;/i&gt;&lt;span style="font-weight: 400;"&gt; to eat&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;:&lt;/span&gt;&lt;/p&gt; &lt;ul&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Avoid &lt;/span&gt;&lt;b&gt;caffeinated foods&lt;/b&gt;&lt;span style="font-weight: 400;"&gt;, such as coffee which can cause cramps.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;b&gt;Alcohol&lt;/b&gt;&lt;span style="font-weight: 400;"&gt; can heighten feelings of nausea. &lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;b&gt;Red meat&lt;/b&gt;&lt;span style="font-weight: 400;"&gt; can cause cramps.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;b&gt;Dairy&lt;/b&gt;&lt;span style="font-weight: 400;"&gt; causes bloating and discomfort.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Too much &lt;/span&gt;&lt;b&gt;salt&lt;/b&gt;&lt;span style="font-weight: 400;"&gt; can cause bloating and cramping.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;b&gt;Spicy foods&lt;/b&gt;&lt;span style="font-weight: 400;"&gt; can cause discomfort. &lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Avoid overeating &lt;/span&gt;&lt;b&gt;sugar&lt;/b&gt;&lt;span style="font-weight: 400;"&gt; since it can cause a spike in energy followed by a crash.&lt;/span&gt;&lt;/li&gt; &lt;/ul&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Avoiding these foods will not only help relieve any sources of period discomfort by eliminating the culprits but also help with overall health, especially during the menstrual cycle.&lt;/span&gt;&lt;/p&gt; &lt;h2&gt; &lt;/h2&gt; &lt;h2&gt;&lt;strong&gt;A Parting Reminder&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Period cramps are painful and may seem like they'll never end. Food plays such an important role in how periods operate and can offer relief or even induce menstrual cycles. Remember that eating foods rich in protein, vitamin C, fiber, antioxidants and whole grains is essential during your period. Now, grab some pineapple, and make sure to get some rest!&lt;/span&gt;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/05/What-To-Eat-During-Your-Period.png</images> <url>https://topdoctormagazine.com/issues/what-to-eat-during-your-period/</url> </article> <article> <ID>27859</ID> <title>What Are the Benefits of Exercise During Your Period?</title> <publishDate>2023-04-26 01:55:45</publishDate> <description>&lt;div class="et_pb_section et_pb_section_75 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_75"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_75 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_53 clearfix et_pb_text_align_center et_pb_bg_layout_light"&gt; &lt;li class='et_pb_social_media_follow_network_159 et_pb_social_icon et_pb_social_network_link et-social-facebook'&gt;&lt;a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_160 et_pb_social_icon et_pb_social_network_link et-social-youtube'&gt;&lt;a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_161 et_pb_social_icon et_pb_social_network_link et-social-instagram'&gt;&lt;a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt;&lt;div class="et_pb_module et_pb_text et_pb_text_78 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;p&gt;&lt;span style="font-weight: 400;"&gt;Menstrual cycles can often be uncomfortable. Every month, women endure bloating, cramps, acne breakouts, fatigue and other menstrual symptoms — an inevitable ordeal.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;It might seem counterintuitive that exercising and breaking a sweat can assist with feeling tired and ill. Conventional wisdom tells us to rest when we are feeling sick and unwell. Exercise during menstruation, however, is an exception.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;While there are some factors to consider, such as what types of workouts are most appropriate and the severity of one's period, overall, exercise during menstruation has a positive impact.&lt;/span&gt;&lt;/p&gt; &lt;h2&gt; &lt;/h2&gt; &lt;h2&gt;&lt;strong&gt;Is It Bad To Exercise During Menstruation?&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;There is no evidence in scientific literature to suggest that exercising when menstruating has a detrimental effect on one's health. This is not to say that exercising during the menstrual phase is the same as when one isn't on their period.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Athletic performance may be affected, and some forms of exercise may be more challenging and less viable than others. Heather Watson, a British tennis player, &lt;/span&gt;&lt;a href="https://www.theguardian.com/sport/shortcuts/2015/jan/21/menstruation-last-great-sporting-taboo" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;has spoken about how her menstrual cycle affected her performance&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt; in the 2015 Australian Open.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;The hormonal changes that cause menstruation also hinder athletic performance. Body temperature increases &lt;/span&gt;&lt;a href="https://www.medicalnewstoday.com/articles/297154#Evidence-of-menstruation-affecting-performance" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;during the luteal phase&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;, just before the period starts, making road running more difficult. An increased body temperature raises the threshold at which one starts sweating, meaning that women who run during this phase might be less effective at cooling their bodies down.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7497427/" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;A review and analysis of studies&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt; on the performance aspect of exercise during menstruation published in the Sports Medicine journal found that performance might be reduced by "a trivial amount." Moreover, the design and methodologies of the studies analyzed potentially overstated the differences in athletic performance.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Performance aside, exercise when menstruating is not harmful and can imbue a range of positive effects.&lt;/span&gt;&lt;/p&gt; &lt;h2&gt; &lt;/h2&gt; &lt;h2&gt;&lt;strong&gt;Will Exercise Affect My Period?&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;a href="https://www.womenshealth.gov/getting-active/physical-activity-menstrual-cycle" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;According to the Office on Women's Health&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;, strenuous and excessive exercise during menstruation can cause adverse effects. If a woman who has not been regularly exercising suddenly takes up an intense workout routine, problems such as irregular or missed periods may arise. It is wise to gradually increase the intensity of your workouts to avoid disrupting your menstrual cycle.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Not consuming enough calories and poor hydration can also lead to &lt;/span&gt;&lt;a href="https://www.verywellhealth.com/exercise-effects-on-menstruation-4104136" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;a change in menstrual symptoms&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;, such as increased bleeding and a change in flow.&lt;/span&gt;&lt;/p&gt; &lt;h2&gt; &lt;/h2&gt; &lt;h2&gt;&lt;strong&gt;How To Exercise During a Period&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;There is no need to overhaul your routine to exercise when menstruating. If your workouts are generally intense, it might be worth toning them down during your period.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Extremely long workouts (i.e., exceeding 60 minutes) should also be avoided &lt;/span&gt;&lt;a href="https://flo.health/menstrual-cycle/lifestyle/fitness-and-exercise/exercising-during-period" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;since they might increase overall inflammation&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;. Some experts also recommend avoiding exercise routines involving bodily inversion, which might increase bleeding and disrupt reproductive organ blood flow.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;It is vital to ensure that you consume enough calories and drink enough water when you exercise during menstruation. &lt;/span&gt;&lt;a href="https://www.healthline.com/health/womens-health/do-you-burn-more-calories-on-your-period#calorie-burn" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;Metabolic rates vary during different menstrual phases&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;, so you need to ensure sufficient nourishment to account for them.&lt;/span&gt;&lt;/p&gt; &lt;h2&gt; &lt;/h2&gt; &lt;h2&gt;&lt;strong&gt;How To Exercise According To Your Menstrual Cycle&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Body performance varies during the&lt;/span&gt;&lt;a href="https://www.ncbi.nlm.nih.gov/books/NBK279054/" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt; two different phases of the menstrual cycle&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;, the follicular and luteal phases.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Due to the hormonal state of your body during your follicular phase (i.e., the first menstrual cycle phase), &lt;/span&gt;&lt;a href="https://www.healthpartners.com/blog/how-tracking-your-period-can-help-improve-athletic-performance/#:~:text=With%20a%20lower%20level%20of,time%20for%20high%2Dintensity%20training"&gt;&lt;span style="font-weight: 400;"&gt;you can build&lt;/span&gt;&lt;/a&gt;&lt;a href="https://www.healthpartners.com/blog/how-tracking-your-period-can-help-improve-athletic-performance"&gt;&lt;span style="font-weight: 400;"&gt; muscle&lt;/span&gt;&lt;/a&gt;&lt;a href="https://www.healthpartners.com/blog/how-tracking-your-period-can-help-improve-athletic-performance/#:~:text=With%20a%20lower%20level%20of,time%20for%20high%2Dintensity%20training" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt; and train hard&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;. Your recent blood loss means that increasing iron intake is crucial for performance and overall well-being.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;In the luteal phase, &lt;/span&gt;&lt;a href="https://www.healthpartners.com/blog/how-tracking-your-period-can-help-improve-athletic-performance/" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;you experience an increase in progesterone and estrogen&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;, reducing your ability to gain muscle mass. Your body also has a harder time accessing stored energy in the luteal phase, meaning that adequate nutrition and hydration become necessary. The luteal phase is ideal for milder workouts and recovery.&lt;/span&gt;&lt;/p&gt; &lt;h2&gt; &lt;/h2&gt; &lt;h2&gt;&lt;strong&gt;The Benefits of Exercising During a Period&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;While being active is salutary for everyone, regardless of their menstrual cycle, undertaking exercise during menstruation has additional benefits.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;a href="https://pubmed.ncbi.nlm.nih.gov/18620466/" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;Some evidence&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt; supports the notion that exercise when menstruating alleviates primary dysmenorrhoea (PD), which is the chronic, spasmodic pain associated with periods. In some women, exercise reduces the need for pain medication to manage cramps.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;a href="https://www.acog.org/womens-health/faqs/premenstrual-syndrome?utm_source=redirect&amp;amp;utm_medium=web&amp;amp;utm_campaign=otn" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;The American College of Obstetricians and Gynecologists (ACOG) notes&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt; that at least 30 minutes of daily exercise can reduce the adverse effects of premenstrual syndrome (PMS), the physical and psychological changes that occur before menstruation.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Exercise during menstruation can also &lt;/span&gt;&lt;a href="https://www.healthline.com/health/exercise-during-period#benefits" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;relieve menstrual symptoms&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt; by releasing endorphins, a neurotransmitter that induces feelings of pleasure and dulls feelings of pain. Furthermore, aerobic exercise can help improve your mood and blood circulation during a period.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;One of the most sought-after benefits of exercise during menstruation is its effect on bloating. During a period, water retention causes women to bloat, leading to discomfort. Exercise is a fantastic way to&lt;/span&gt;&lt;a href="https://www.gardenobgyn.com/blog/is-exercise-good-for-my-period" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt; sweat out the excess water and reduce bloating&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;.&lt;/span&gt;&lt;/p&gt; &lt;h2&gt; &lt;/h2&gt; &lt;h2&gt;&lt;strong&gt;Exercise and the Menstrual Cycle&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Menstruation can be unpleasant for women, to say the least. Their hormones are in flux, their sleeping patterns might be affected and they're dealing with pain, discomfort and bloating.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Instead of using medication, many women have decided to work out to reduce negative menstrual symptoms. Exercise is an accessible and pragmatic way to address these symptoms and improve overall health. Whether it's a cardiovascular routine, yoga, pilates or a strength training program, exercise during menstruation can lead to a more pleasant period and greater resilience for future ones.&lt;/span&gt;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/04/Exercise-During-Your-Period.png</images> <url>https://topdoctormagazine.com/issues/what-are-the-benefits-of-exercise-during-your-period/</url> </article> <article> <ID>27847</ID> <title>What Are the Benefits of Sweating?</title> <publishDate>2023-04-25 01:20:40</publishDate> <description>&lt;div class="et_pb_section et_pb_section_76 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_76"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_76 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_54 clearfix et_pb_text_align_center et_pb_bg_layout_light"&gt; &lt;li class='et_pb_social_media_follow_network_162 et_pb_social_icon et_pb_social_network_link et-social-facebook'&gt;&lt;a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_163 et_pb_social_icon et_pb_social_network_link et-social-youtube'&gt;&lt;a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_164 et_pb_social_icon et_pb_social_network_link et-social-instagram'&gt;&lt;a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt;&lt;div class="et_pb_module et_pb_text et_pb_text_79 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;p&gt;&lt;span style="font-weight: 400;"&gt;While most people think of it as an annoyance, sweating actually has many health benefits. Your body is covered in &lt;/span&gt;&lt;a href="https://www.mayoclinic.org/diseases-conditions/hyperhidrosis/multimedia/sweat-glands/img-20007980" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;sweat glands&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;. When your internal temperature rises, whether from exercise or exposure to heat, your brain signals these glands to release sweat onto the surface of your skin. As the sweat evaporates, it helps cool your body down. &lt;/span&gt;&lt;a href="https://coveteur.com/sweat-skin-health-benefits" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;Sweating&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt; can also help boost your mood and improve your overall well-being!&lt;/span&gt;&lt;/p&gt; &lt;h2&gt; &lt;/h2&gt; &lt;h2&gt;&lt;strong&gt;Why Do We Sweat?&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Sweating occurs when the body tries to &lt;/span&gt;&lt;a href="https://www.unm.edu/~lkravitz/Article%20folder/thermoregulation.html" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;regulate its temperature&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;. When we work out, our muscles produce heat, and our body temperature rises. Sweating helps cool us down by pulling the heat away from our skin and releasing it into the air.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;We have two types of sweat glands — &lt;/span&gt;&lt;a href="https://www.ncbi.nlm.nih.gov/books/NBK482278/" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;eccrine and apocrine&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;. Eccrine glands are located all over our body and help regulate our body temperature by producing clear, odorless sweat.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;While both types of sweat glands regulate body temperature, only eccrine glands are activated by heat. So, when you sweat in a sauna, it is primarily water and electrolytes that are released.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Apocrine glands are located in areas with a lot of hair, such as our armpits and groin. These glands produce a thicker, more malodorous sweat when we are under stress or experiencing strong emotions.&lt;/span&gt;&lt;/p&gt; &lt;h2&gt; &lt;/h2&gt; &lt;h2&gt;&lt;strong&gt;What Is Sweat Made Out Of?&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Sweat comprises mainly water, along with small amounts of electrolytes such as &lt;/span&gt;&lt;a href="https://www.wilsonperformancelab.com/www.wilsonperformancelab.com/2017/3/5/sweats-main-ingredients-sodium-chloride-and-potassium" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;sodium, chloride and potassium&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;. Sweat also contains small amounts of toxins and bacteria the body wants to eliminate. When you sweat, these toxins and bacteria are released from your body, helping to cleanse and detoxify your system.&lt;/span&gt;&lt;/p&gt; &lt;h2&gt; &lt;/h2&gt; &lt;h2&gt;&lt;strong&gt;Can Sweating in a Sauna Be Beneficial to My Health?&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Sweating in saunas can be beneficial to your health. Mild heat has been shown to produce a &lt;/span&gt;&lt;a href="https://www.sciencedirect.com/science/article/pii/S0531556521002916#:~:text=volume%20remains%20stable.-,Repeated%20sauna%20use%20acclimates%20the%20body%20to%20heat%20and%20optimizes,the%20magnitude%20of%20the%20stressor." target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;hormetic effect&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt; on the body, similar to a workout. The difference is that saunas don't make you feel like you just ran a marathon.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Saunas can also help: &lt;/span&gt;&lt;/p&gt; &lt;ul&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;a href="https://pubmed.ncbi.nlm.nih.gov/3218898/" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;Regulate hormone levels&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;. &lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Promote healthy skin and hair. &lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Relieve congestion and sinus pressure. &lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Improve circulation. &lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Burn calories and promote weight loss.&lt;/span&gt;&lt;/li&gt; &lt;/ul&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;So, if you're looking for a way to improve your health and well-being, consider sweating it out in a sauna. You might be surprised at the results!&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt; &lt;h2&gt;&lt;strong&gt;Benefits of Sweating for Your Skin&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Sweating plays an essential role in maintaining &lt;/span&gt;&lt;a href="https://www.wellandgood.com/is-sweating-good-for-your-skin/" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;healthy skin&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;. When we sweat, our pores open up, allowing dirt, toxins and impurities to be released from our bodies. Sweating also helps to unclog pores and remove dead skin cells, which can further reduce the risk of acne. So, if you're looking for a natural way to help clear up your skin, don't forget the power of sweat.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;The liver and kidneys remove most toxins in our bodies. However, certain toxins such as bisphenol A (BPA) and polychlorinated biphenyls (PCBs) are released by our sweat. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;A &lt;/span&gt;&lt;a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3255175/" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;recent study&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt; concluded that when people exercised and sweated, they excreted more BPA than when they didn't exercise. This discovery suggests that sweating may help remove BPA and other toxins from the body.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Another &lt;/span&gt;&lt;a href="https://www.hindawi.com/journals/isrn/2013/483832/" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;study&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt; found that sweating can help eliminate polychlorinated biphenyls (PCBs) from the body. PCBs are a type of pollutant that has been linked to numerous medical disorders. The study found that those induced to sweat could hasten the elimination of some, but not all, PCBs.&lt;/span&gt;&lt;/p&gt; &lt;h2&gt; &lt;/h2&gt; &lt;h2&gt;&lt;strong&gt;Why Do We Sweat So Much When We Are Sick?&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;There are a few reasons we &lt;/span&gt;&lt;a href="https://mycarpe.com/blogs/sweatopedia/why-does-the-body-sweat-when-youre-sick" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;sweat more when we're sick&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;. For one, our bodies work harder to fight off the infection, raising our internal temperature. That increase in temperature signals our sweat glands to start producing more sweat to cool the body down.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Sweating also helps flush toxins out of our system. When we're sick, our bodies produce more toxins as they work to fight the infection. Sweating assists in releasing those toxins and can help us feel better overall.&lt;/span&gt;&lt;/p&gt; &lt;h2&gt; &lt;/h2&gt; &lt;h2&gt;&lt;strong&gt;Frequently Asked Questions About Sweating&lt;/strong&gt;&lt;/h2&gt; &lt;h3&gt; &lt;/h3&gt; &lt;h3&gt;&lt;strong&gt;Will Sweating Help You Lose Weight?&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;When you work out, you sweat. And when you stop working out, the sweating stops. That's because when you sweat, you're losing water weight. So, yes, sweating can help you drop those pesky extra pounds, but if you want to lose weight long-term, you must focus on more than just water weight.&lt;/span&gt;&lt;/p&gt; &lt;h3&gt; &lt;/h3&gt; &lt;h3&gt;&lt;strong&gt;Why Do We Sweat So Much When We Sleep?&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Sweating is a natural and necessary process for the body, but it can be especially bothersome when trying to sleep. You can do a few things to help control sweating at night. Try sleeping with a fan on, using a cooling pillow or sleeping in loose-fitting, breathable fabrics to help keep your skin dry. Whatever method you choose, the important thing is to find what keeps you cool and comfortable at night.&lt;/span&gt;&lt;/p&gt; &lt;h3&gt; &lt;/h3&gt; &lt;h3&gt;&lt;strong&gt;Can I Eliminate Heavy Metals From the Body Through Sweating&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;According to a &lt;/span&gt;&lt;a href="https://pubmed.ncbi.nlm.nih.gov/26903134/" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;study&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt; conducted in China, sweating may be an effective way to detox from heavy metals. The study found that people who sweat regularly had lower levels of heavy metals in their bodies than those who did not sweat regularly. If you are concerned about your exposure to heavy metals, consider sweating more often to help detox your body.&lt;/span&gt;&lt;/p&gt; &lt;h2&gt; &lt;/h2&gt; &lt;h2&gt;&lt;strong&gt;Replenish Your Body With Water After Every Sweat Session&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;We need to replenish the water and electrolytes lost through sweating — otherwise, we risk dehydration. For light to moderate sweating, simply drinking water will suffice. However, after a more intense workout, you'll need to replace both fluids and electrolytes.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;The best way to replenish your body with fluids and electrolytes is by drinking a sports drink like Gatorade or Powerade. These drinks contain carbohydrates and electrolytes that help to replenish the body's energy stores and keep you hydrated.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;If you don't have a sports drink handy, you can also make your own electrolyte-rich beverage by adding a pinch of salt and a squeeze of lemon juice to a glass of water. Another alternative is coconut water, a great option for replenishing lost fluids and electrolytes.&lt;/span&gt;&lt;/p&gt; &lt;h2&gt; &lt;/h2&gt; &lt;h2&gt;&lt;strong&gt;Breaking a Sweat Is Valuable for a Healthy Body&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Sweating has many health benefits. It helps regulate body temperature, rid the body of toxins and boost the immune system. In addition, sweating helps clean our skin and has anti-inflammatory properties. Hit the gym or enjoy regular sauna sessions to get the most out of sweating.&lt;/span&gt;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/04/Benefits-of-Sweating.png</images> <url>https://topdoctormagazine.com/issues/what-are-the-benefits-of-sweating/</url> </article> <article> <ID>27835</ID> <title>Cognitive Behavioral Therapy (CBT)</title> <publishDate>2023-04-24 00:57:20</publishDate> <description>&lt;div class="et_pb_section et_pb_section_77 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_77"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_77 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_55 clearfix et_pb_text_align_center et_pb_bg_layout_light"&gt; &lt;li class='et_pb_social_media_follow_network_165 et_pb_social_icon et_pb_social_network_link et-social-facebook'&gt;&lt;a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_166 et_pb_social_icon et_pb_social_network_link et-social-youtube'&gt;&lt;a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_167 et_pb_social_icon et_pb_social_network_link et-social-instagram'&gt;&lt;a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt;&lt;div class="et_pb_module et_pb_text et_pb_text_80 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;p&gt;&lt;span style="font-weight: 400;"&gt;Wondering if therapy could help with your mental health or addiction problems but don't know where to start? &lt;/span&gt;&lt;a href="https://www.apa.org/ptsd-guideline/patients-and-families/cognitive-behavioral#:~:text=Cognitive%20behavioral%20therapy%20(CBT)%20is,disorders%2C%20and%20severe%20mental%20illness." target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;Cognitive behavioral therapy&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt; (CBT) may be a good option to explore. CBT is a type of therapy used to treat various mental health disorders, including trauma, anxiety, depression and addiction. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;The insight of the CBT pioneers was that our thoughts, feelings and behaviors are all interconnected. CBT teaches us how to recognize and change negative thinking and behavior patterns keeping us from living our best lives.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Cognitive behavioral therapy is a short-term therapy that &lt;/span&gt;&lt;a href="https://www.health.harvard.edu/blog/intensive-cbt-how-fast-can-i-get-better-2018102315110" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;usually lasts for 12-20 weeks&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;. During CBT, you will work with a therapist to identify your negative thinking and behavior patterns. You will also learn new skills and techniques to help you change these patterns.&lt;/span&gt;&lt;/p&gt; &lt;h2&gt; &lt;/h2&gt; &lt;h2&gt;&lt;strong&gt;Who Started Cognitive Behavioral Therapy?&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;CBT was developed in the 1960s by American psychiatrist  &lt;/span&gt;&lt;a href="https://beckinstitute.org/about/dr-aaron-t-beck/" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;Aaron T. Beck&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;, who noticed that his patients suffering from depression habitually had negative thoughts. So, he adapted &lt;/span&gt;&lt;a href="https://www.webmd.com/depression/features/cognitive-therapy" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;cognitive therapy&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;, developed initially to treat psychosis, toward helping people with depression.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Cognitive therapy focuses on helping people identify and challenge their negative thoughts. Over time, CBT has evolved to focus on changing both thoughts and behaviors.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Today, CBT is one of the most widely used forms of talking therapy, and &lt;/span&gt;&lt;a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3584580/" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;research&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt; has shown it to be effective for treating a range of mental health conditions.&lt;/span&gt;&lt;/p&gt; &lt;h2&gt; &lt;/h2&gt; &lt;h2&gt;&lt;strong&gt;How is Cognitive Behavioral Therapy Used?&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;If you've never been to therapy before, you might be wondering what to expect from your first CBT session.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Your therapist will want to get to know you and your history. They will ask questions about any past trauma or difficult experiences, as well as any mental health issues you may be dealing with.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;They will also want to know about your addictions or unhealthy coping mechanisms. This information will help create a treatment plan tailored specifically for you.&lt;/span&gt;&lt;/p&gt; &lt;h2&gt; &lt;/h2&gt; &lt;h2&gt;&lt;strong&gt;Techniques for Cognitive Behavioral Therapy&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Once your therapist has an idea regarding the problem you are dealing with, they will help you identify the negative thoughts and beliefs at the root of your behavioral problems. Once identified, the therapist works with the patient to challenge and change them through &lt;/span&gt;&lt;a href="https://www.healthline.com/health/cognitive-restructuring#benefits" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;various techniques&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;, such as: &lt;/span&gt;&lt;/p&gt; &lt;ul&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Discussing evidence that disproves the negative belief; &lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Role-playing new responses to old situations; &lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Gradually exposing the patient to feared situations.&lt;/span&gt;&lt;/li&gt; &lt;/ul&gt; &lt;h2&gt; &lt;/h2&gt; &lt;h2&gt;&lt;strong&gt;How Does CBT Approach Thoughts?&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Cognitive behavioral therapy categorizes the patient's thoughts into automatic, core beliefs, and hot thoughts.&lt;/span&gt;&lt;/p&gt; &lt;h3&gt; &lt;/h3&gt; &lt;h3&gt;&lt;strong&gt;Automatic Thoughts&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;a href="https://cogbtherapy.com/cbt-and-automatic-thoughts" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;Automatic thoughts&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt; are the initial reaction we have to a situation. They are often negative and based on previous experiences or assumptions that we may not even be aware of. &lt;/span&gt;&lt;/p&gt; &lt;h3&gt; &lt;/h3&gt; &lt;h3&gt;&lt;strong&gt;Core Beliefs&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;a href="https://www.harleytherapy.co.uk/counselling/core-beliefs-cbt.htm" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;Core beliefs&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt; are the fundamental and deeply held assumptions about ourselves, others and the world around us. These beliefs can be positive or negative, but they tend to be more resistant to change than automatic thoughts. &lt;/span&gt;&lt;/p&gt; &lt;h3&gt; &lt;/h3&gt; &lt;h3&gt;&lt;strong&gt;Hot Thoughts&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;a href="https://ccbhc.org/hot-thoughts-what-are-they-and-how-can-you-handle-them/#:~:text=In%20cognitive%20therapy%2C%20the%20belief,to%20perceived%20threats%20or%20problems." target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;Hot thoughts&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt; are the intense emotions we feel in response to a situation or trigger. They can make it difficult to think clearly or rationally, and may lead us to act in ways we may later regret.&lt;/span&gt;&lt;/p&gt; &lt;h2&gt; &lt;/h2&gt; &lt;h2&gt;&lt;strong&gt;Cognitive Behavioral Therapy Benefits&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;After the negative thoughts and beliefs have been addressed, the therapist will help the patient learn and practice new, more positive coping skills to: &lt;/span&gt;&lt;/p&gt; &lt;ul&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Manage difficult emotions; &lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Deal with stressful situations; &lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Make healthy choices. &lt;/span&gt;&lt;/li&gt; &lt;/ul&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;The therapist will then create a plan and help support as the patient implements these new skills in their day-to-day life.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Reshaping thoughts and behaviors to be more positive can be a slow and challenging process, though very effective in treating mental health conditions like trauma, addiction, anxiety and depression. If you or someone you know is struggling with a mental health problem, consider seeking a therapist specializing in CBT.&lt;/span&gt;&lt;/p&gt; &lt;h2&gt; &lt;/h2&gt; &lt;h2&gt;&lt;strong&gt;How Long Does CBT Last?&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Cognitive behavioral therapy usually lasts for &lt;/span&gt;&lt;a href="https://www.klearminds.com/blog/cbt-for-anxiety-how-long-will-it-take/" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;6-24 sessions&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt; but can be shorter or longer depending on the needs of the individual. Therapists typically provide CBT in weekly 50-60 minute sessions, though the length and frequency of sessions may vary depending on the problem being addressed.&lt;/span&gt;&lt;/p&gt; &lt;h2&gt; &lt;/h2&gt; &lt;h2&gt;&lt;strong&gt;Is CBT Confidential?&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Confidentiality is one of the most critical aspects of cognitive behavioral therapy; it is the only way to ensure that patients feel safe and comfortable enough to open up about their thoughts and feelings. Therapists will not share any information disclosed during CBT sessions with anyone outside the therapist-patient relationship.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;While there are some exceptions to confidentiality (such as if the patient is suicidal or homicidal), anything said during CBT sessions will remain confidential. This approach helps create a safe space for patients to explore their thoughts and emotions without fear of judgment or disclosure.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;If you are considering CBT for yourself or a loved one, ask your therapist about their confidentiality policy to ensure that you feel comfortable and safe during sessions.&lt;/span&gt;&lt;/p&gt; &lt;h2&gt; &lt;/h2&gt; &lt;h2&gt;&lt;strong&gt;Get Started with CBT&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Once you have decided to learn more about CBT or find a therapist who specializes in it, there are a few things you can do to get started:&lt;/span&gt;&lt;/p&gt; &lt;ol&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;b&gt;Read up on CBT&lt;/b&gt;&lt;span style="font-weight: 400;"&gt;: A good place to start is the National Association of Cognitive Behavioral Therapists &lt;/span&gt;&lt;a href="https://www.nacbt.org/" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;website&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;, which has information on CBT and how it can help with different issues.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;b&gt;Find a CBT therapist near you&lt;/b&gt;&lt;span style="font-weight: 400;"&gt;: You can search for CBT therapists in your area on the American Psychological Association's &lt;/span&gt;&lt;a href="https://www.apa.org/" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;website&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;b&gt;Talk to your doctor about whether CBT is suitable for you&lt;/b&gt;&lt;span style="font-weight: 400;"&gt;: If you're struggling with a mental health issue, your doctor may be able to recommend a therapist who specializes in CBT or refer you to a treatment program that offers this type of therapy.&lt;/span&gt;&lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&lt;b&gt;CBT can be an effective treatment for various issues&lt;/b&gt;&lt;span style="font-weight: 400;"&gt;: If you think it might be helpful, don't hesitate to try it. CBT might be the first step on your journey to a happier, healthier life.&lt;/span&gt;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/04/CBT.png</images> <url>https://topdoctormagazine.com/issues/cognitive-behavioral-therapy-cbt/</url> </article> <article> <ID>27823</ID> <title>Why Do We Hiccup?</title> <publishDate>2023-04-24 00:28:11</publishDate> <description>&lt;div class="et_pb_section et_pb_section_78 et_section_regular" &gt; &lt;div class="et_pb_row et_pb_row_78"&gt; &lt;div class="et_pb_column et_pb_column_4_4 et_pb_column_78 et_pb_css_mix_blend_mode_passthrough et-last-child"&gt; &lt;ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_56 clearfix et_pb_text_align_center et_pb_bg_layout_light"&gt; &lt;li class='et_pb_social_media_follow_network_168 et_pb_social_icon et_pb_social_network_link et-social-facebook'&gt;&lt;a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_169 et_pb_social_icon et_pb_social_network_link et-social-youtube'&gt;&lt;a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt;&lt;li class='et_pb_social_media_follow_network_170 et_pb_social_icon et_pb_social_network_link et-social-instagram'&gt;&lt;a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank"&gt;&lt;span class='et_pb_social_media_follow_network_name' aria-hidden='true' &gt;Follow&lt;/span&gt;&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt;&lt;div class="et_pb_module et_pb_text et_pb_text_81 et_pb_text_align_left et_pb_bg_layout_light"&gt; &lt;div class="et_pb_text_inner"&gt;&lt;p&gt;&lt;span style="font-weight: 400;"&gt;Hiccups are an inescapable reality for every one of us, with no exceptions. For most people, they are a source of mild annoyance. For others, however, hiccups are disruptive, and for a few of us, they are downright dangerous. They typically go away quickly, but hiccups can sometimes persist for days or weeks, hampering our daily lives. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Hiccups happen when the diaphragm contracts involuntarily and the vocal cords close, causing a sound to be produced.&lt;/span&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt; But why do we hiccup in the first place?&lt;/span&gt;&lt;/i&gt;&lt;span style="font-weight: 400;"&gt; The ultimate purpose of hiccuping is, oddly enough, &lt;/span&gt;&lt;a href="https://www.scientificamerican.com/article/whats-the-science-behind-why-we-hiccup/"&gt;&lt;span style="font-weight: 400;"&gt;unknown&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;. Despite being able to observe many hiccup causes, researchers do not know for sure how hiccups benefit the human body. However, understanding the causes of hiccups can help prevent their occurrence and better protect your health. &lt;/span&gt;&lt;/p&gt; &lt;h2&gt; &lt;/h2&gt; &lt;h2&gt;&lt;strong&gt;What Are the Main Hiccup Causes?&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;One thing scientists do know about hiccups is that their origin is not onefold. Many different factors can trigger hiccups, with some of the &lt;/span&gt;&lt;a href="https://www.mayoclinic.org/diseases-conditions/hiccups/symptoms-causes/syc-20352613" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;common causes&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt; including: &lt;/span&gt;&lt;/p&gt; &lt;ul&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Drinking too much of a carbonated or alcoholic beverage;&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Overeating or eating too quickly;&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Swallowing air; &lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Sudden changes in temperature.&lt;/span&gt;&lt;/li&gt; &lt;/ul&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;The common factor in many hiccup causes relates to the diaphragm. When the diaphragm is irritated, the body responds with hiccups. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Hiccup causes in adults overlap significantly with hiccup causes in children. However, the only causes that are exclusive to adults relate to activities children cannot and should not indulge in, such as smoking or drinking. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Very young children may hiccup more frequently than adults. &lt;/span&gt;&lt;a href="https://www.osfhealthcare.org/blog/child-hiccups/" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;Infants&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt; can be particularly prone to overeating and frequently experience reflux, both of which can trigger bouts of hiccups. Thus, it can seem alarming when an adult hiccups frequently or for an extended period of time.&lt;/span&gt;&lt;/p&gt; &lt;h2&gt; &lt;/h2&gt; &lt;h2&gt;&lt;strong&gt;Why Do I Hiccup Randomly? &lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Hiccups are not genuinely random. While hiccup causes might not be immediately evident, they do exist. If you appear to hiccup randomly, the underlying cause might be a little harder to pinpoint, such as:&lt;/span&gt;&lt;/p&gt; &lt;ul&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Psychological factors (e.g., stress and anxiety);&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Sudden irritation of the &lt;/span&gt;&lt;a href="https://www.summahealth.org/flourish/entries/2021/07/why-do-we-hiccup-and-how-can-we-stop-them" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;diaphragm or the nerves&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt; that communicate with it;&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Other disorders that can affect the central nervous system.&lt;/span&gt;&lt;/li&gt; &lt;/ul&gt; &lt;h2&gt; &lt;/h2&gt; &lt;h2&gt;&lt;strong&gt;Why Do I Hiccup So Much While Pregnant? &lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;If you often hiccup while pregnant, rest assured that there is a reason for your symptoms. Throughout pregnancy, hiccups can be caused by &lt;/span&gt;&lt;a href="https://momlovesbest.com/hiccups-during-pregnancy#:~:text=The%20good%20news%20is%20pregnancy,vomit%2C%20we%20can%20get%20hiccups." target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;other typical symptoms&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;, such as nausea, shortness of breath or stress. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Hiccuping is not dangerous to developing babies, but it can become problematic if it prevents mothers from eating or sleeping. You should take steps to protect your health if you hiccup so much that you cannot sleep or eat while pregnant. In many cases, diet modifications can reduce nausea, helping you hiccup less often. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Pregnancy also puts patients at greater risk for chronic hiccups because it can trigger intense and lasting nausea. You should seek medical attention if you hiccup for more than 48 hours while pregnant, especially if your hiccups disrupt your ability to sleep or eat. &lt;/span&gt;&lt;/p&gt; &lt;h2&gt; &lt;/h2&gt; &lt;h2&gt;&lt;strong&gt;Why Do I Hiccup After Drinking Soda? &lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;There's no secret anymore that gulping down a soda can send people into an endless bout of hiccups. But why? The explanation is straightforward. When you drink soda, you ingest CO2 (i.e., carbon dioxide), and researchers believe that the extra gas &lt;/span&gt;&lt;a href="https://www.medicaldaily.com/hiccup-mystery-solved-what-causes-hiccups-and-why-we-make-hic-sound-269894" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;irritates your diaphragm&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt; when it stretches your stomach, causing you to hiccup. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;It is normal to hiccup after drinking soda, so those who do should not be concerned. Drinking soda can also lead to prolonged and intense hiccuping without indicating any underlying medical conditions. However, if you experience hiccups that last for over 48 hours, you should ensure that your hiccups aren't a symptom of other, more severe issues. &lt;/span&gt;&lt;/p&gt; &lt;h2&gt; &lt;/h2&gt; &lt;h2&gt;&lt;strong&gt;Why Do I Hiccup Every Day?&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;If you hiccup on a daily basis, you might be wondering: &lt;/span&gt;&lt;i&gt;&lt;span style="font-weight: 400;"&gt;is it normal?&lt;/span&gt;&lt;/i&gt;&lt;span style="font-weight: 400;"&gt; The answer is that it depends on the duration of your hiccups. If you hiccup a few times every day, particularly after consuming carbonated beverages or eating heavily, it is unlikely that your hiccups are symptoms of a serious medical condition. &lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;However, hiccuping every day without pauses or for more than 48 hours is abnormal. You should seek medical attention if you hiccup so often that you are having trouble eating or sleeping. Likewise, hiccups lasting more than two days can indicate an underlying medical condition that may require treatment. &lt;/span&gt;&lt;/p&gt; &lt;h2&gt; &lt;/h2&gt; &lt;h2&gt;&lt;strong&gt;When Are Hiccups Dangerous?&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Hiccups become dangerous when they persist for too long and disrupt patients' lives. Sometimes, bouts of hiccups can last for more than 48 hours or even months, which are referred to as chronic, and one lasting for over two days but less than a month is categorized as persistent. In such cases, they can interfere with routine activities like sleeping, eating or even breathing, resulting in &lt;/span&gt;&lt;a href="https://www.mayoclinic.org/diseases-conditions/hiccups/symptoms-causes/syc-20352613#:~:text=For%20most%20people%2C%20a%20bout,in%20weight%20loss%20and%20exhaustion." target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;excessive weight loss and exhaustion&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;. &lt;/span&gt;&lt;/p&gt; &lt;h2&gt; &lt;/h2&gt; &lt;h2&gt;&lt;strong&gt;Excessive Hiccup Causes &lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Excessive hiccup causes include:&lt;/span&gt;&lt;/p&gt; &lt;ul&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Common triggers (e.g., overeating);&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Drinking too much of an alcoholic or carbonated beverage;&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Swallowing air.&lt;/span&gt;&lt;/li&gt; &lt;/ul&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;However, chronic hiccups can also signify a serious underlying medical condition: &lt;/span&gt;&lt;/p&gt; &lt;ul&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;The &lt;/span&gt;&lt;a href="https://www.mayoclinic.org/diseases-conditions/hiccups/symptoms-causes/syc-20352613" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;vagus or phrenic&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt; nerves carry information between the brain and the diaphragm. As a result, irritation or damage to them can trigger hiccups.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Your acid reflux might also be indirectly causing hiccups if it is severe enough to irritate your diaphragm. &lt;/span&gt;&lt;a href="https://www.medicalnewstoday.com/articles/181573#causes" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;Gastroesophageal reflux disease (GERD)&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt; can be a trigger for chronic hiccups. On the other hand, your hiccups might be causing acid reflux in the first place, so you should be sure to seek treatment for any underlying conditions responsible for both hiccups and reflux.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Excessive hiccups could also be caused by central nervous system disorders. Since hiccups are involuntary reflexes, they can be triggered by damage to the systems that normally regulate them. A stroke or a traumatic brain injury might cause damage that could lead to excessive hiccups. Conditions like meningitis can also cause lasting brain damage, leading to extended bouts of hiccups. &lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;In some cases, &lt;/span&gt;&lt;a href="https://www.medicalnewstoday.com/articles/320234#:~:text=Chronic%20hiccups%20can%20cause%20gastroesophageal,unpleasant%20taste%20in%20the%20mouth" target="_blank" rel="noopener"&gt;&lt;span style="font-weight: 400;"&gt;metabolic disorders&lt;/span&gt;&lt;/a&gt;&lt;span style="font-weight: 400;"&gt;, such as diabetes and kidney diseases, can lead to hiccups.&lt;/span&gt;&lt;/li&gt; &lt;li style="font-weight: 400;" aria-level="1"&gt;&lt;span style="font-weight: 400;"&gt;Finally, medications can trigger hiccups. Steroids, barbiturates, tranquilizers and anesthesia are known to cause hiccups.&lt;/span&gt;&lt;/li&gt; &lt;/ul&gt; &lt;h2&gt; &lt;/h2&gt; &lt;h2&gt;&lt;strong&gt;A Parting Reminder&lt;/strong&gt;&lt;/h2&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;In most cases, hiccups are harmless and even amusing. But when they last for more than 48 hours, they become a symptom of something more severe. Therefore, it is essential to seek medical attention if your hiccups last longer than two days and cannot be attributed to a more common cause.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;You are what you eat, which is why both healthy and junk foods will leave a clear mark on your body. Your body is like a machine that needs all kinds of nutrients to function correctly, and the food you eat will heavily influence the type and quality of these nutrients. Some of these essential nutrients are amino acids, whose roles inside the human body differ based on their importance.&lt;/span&gt;&lt;/p&gt;&lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description> <images>https://topdoctorma