189095 Teas That May Support the Immune System2023-03-20 22:40:06<div class="et_pb_section et_pb_section_1 et_section_regular" >
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<div class="et_pb_text_inner"><p><span style="font-weight: 400;">Tea is known for being one of the healthiest and tastiest beverages (unless you're on team coffee, of course). Almost any type of tea has a positive effect on your body, but certain plants can prove vital when talking about the health of your immune system.</span></p>
<h2> </h2>
<h2><span style="font-weight: 400;">How Does Tea Support the Immune System?</span></h2>
<p><span style="font-weight: 400;">Tea contains polyphenols, a group of antioxidants linked to the health benefits that tea brings to the table. This beverage also contains flavonols and other chemicals proven to lower blood pressure and cholesterol. In addition, the antioxidants found in tea help protect your body against harmful effects caused by smoking, pollution and UV rays. </span></p>
<h2> </h2>
<h2><span style="font-weight: 400;">#1: Green Tea</span></h2>
<p><span style="font-weight: 400;">Green tea has overall positive benefits for your body. This healthy source of </span><a href="https://en.wikipedia.org/wiki/Catechin" target="_blank" rel="noopener"><span style="font-weight: 400;">catechins</span></a><span style="font-weight: 400;"> and antioxidants is especially effective against </span><a href="https://www.cancer.gov/publications/dictionaries/cancer-terms/def/free-radical" target="_blank" rel="noopener"><span style="font-weight: 400;">free radicals</span></a><span style="font-weight: 400;">. </span></p>
<p><span style="font-weight: 400;">Antioxidants are produced by the human body but not in sufficient quantities. If your body cannot fight these free radicals, your body will be more prone to developing cancer, heart diseases, Parkinson's disease and respiratory diseases. Therefore, your immune system will thank you for the additional antioxidants from green tea.</span></p>
<p><span style="font-weight: 400;">Furthermore, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2855614/" target="_blank" rel="noopener"><span style="font-weight: 400;">long-term consumption of green tea</span></a><span style="font-weight: 400;"> reduces the risk of diseases such as:</span></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Liver diseases;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Viral diseases;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Coronary diseases;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Bacterial infections;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Obesity;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Type II diabetes.</span></li>
</ul>
<h2> </h2>
<h2><span style="font-weight: 400;">#2: Black Tea</span></h2>
<p><span style="font-weight: 400;">Although many people do not enjoy the taste of black tea, they might consider giving it a second chance after finding out how it helps the immune system. Besides helping the body fight free radicals, black tea contains tannins (</span><i><span style="font-weight: 400;">i.e.</span></i><span style="font-weight: 400;">, antioxidants) that cause the beverage's abnormal taste. Tannins are an excellent weapon against conditions such as influenza, hepatitis and dysentery. The antioxidants in black tea are perfect against strokes, cholesterol build-up, high blood pressure and high sugar levels. They also encourage the production of healthy gut bacteria. If you want to enjoy these amazing health benefits and kick the coffee habit, black tea is the place to start!</span></p>
<h2> </h2>
<h2><span style="font-weight: 400;">#3: Ginger Tea</span></h2>
<p><span style="font-weight: 400;">This spicy tea has anti-inflammatory and antibacterial properties and is excellent for escaping nausea. Ginger, in general, has many health benefits, and by turning it into a cup of tea, it becomes more pleasurable. Antioxidants are also present in ginger tea which improve blood circulation and help with congestion. </span></p>
<p><span style="font-weight: 400;">Ginger tea is ideal for a healthier immune system and faster recovery during flu season, as it is known to fight pain, fevers, coughing and infections.</span></p>
<h2> </h2>
<h2><span style="font-weight: 400;">#4: White Tea </span></h2>
<p><span style="font-weight: 400;">White tea is an immune system boosting beverage with a light and delicate taste. Known to have similar properties to green tea but not as powerful, the antioxidants in white tea </span><a href="https://www.sciencedaily.com/releases/2004/05/040526070934.htm" target="_blank" rel="noopener"><span style="font-weight: 400;">are proven</span></a><span style="font-weight: 400;"> to be effective against fungal, bacterial and viral infections. In addition, white tea protects the immune cells responsible for locating cancerous by-products. </span></p>
<h2> </h2>
<h2><span style="font-weight: 400;">#5: Turmeric Tea</span></h2>
<p><span style="font-weight: 400;">The last but not least beverage on our list is turmeric tea. This amazing beverage promotes the function of </span><a href="https://pubmed.ncbi.nlm.nih.gov/17211725/" target="_blank" rel="noopener"><span style="font-weight: 400;">T and B cells</span></a><span style="font-weight: 400;">, which are essential parts of the immune system. Moreover, turmeric tea fights inflammation, arthritis, asthma, allergies, diabetes, cancer and heart diseases.</span></p>
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<h2><span style="font-weight: 400;">A Parting Reminder</span></h2>
<p><span style="font-weight: 400;">Keeping your immune system healthy and enjoying yourself always go together. Drinking delicious beverages like these tea options will improve your health and help your body fight any incoming illnesses. You can enjoy a cup of hot tea while working, reading or watching your favorite series. You can always squeeze a cup of tea into your day to boost your immune system!</span></p></div>
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</div>https://topdoctormagazine.com/wp-content/uploads/2022/08/tea.pnghttps://topdoctormagazine.com/issues/5-teas-that-may-support-the-immune-system/26454What are the Most Common Intermittent Fasting Types?2023-03-20 05:36:49<div class="et_pb_section et_pb_section_2 et_section_regular" >
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<div class="et_pb_text_inner"><p><a href="https://www.foodnavigator-usa.com/Article/2020/06/16/IFIC-Intermittent-fasting-replaces-clean-eating-as-most-popular-diet-presents-marketing-challenges#:~:text=According%20to%20IFIC%2C%20about%2010,it%20the%20most%20popular%20diet." target="_blank" rel="noopener"><span style="font-weight: 400;">Intermittent fasting</span></a><span style="font-weight: 400;"> has become a popular way to lose weight, feel better and improve overall health. It involves periods of fasting followed by periods of eating. There are many different types of intermittent fasting, each with its own set of rules and benefits.</span></p>
<p><span style="font-weight: 400;">Intermittent fasting comes with its own vast array of benefits, such as </span><a href="https://www.healthline.com/health-news/intermittent-fasting-once-a-week-may-reduce-diabetes-and-heart-disease-risk#:~:text=A%20small%20study%20found%20that,insulin%20resistance%20and%20metabolic%20syndrome." target="_blank" rel="noopener"><span style="font-weight: 400;">reducing your risk of chronic diseases such as heart disease and diabetes</span></a><span style="font-weight: 400;">. Fasting also helps to boost your metabolism and burn fat more effectively.</span></p>
<p><span style="font-weight: 400;">When you fast, your body is forced to rely on stored energy, which means it will start to break down fat cells for fuel. This process can help you lose weight quickly and effectively. Intermittent fasting is a great way to kickstart your weight loss journey!</span></p>
<p> </p>
<h2><span style="font-weight: 400;">What is Intermittent Fasting?</span></h2>
<p><span style="font-weight: 400;">Intermittent fasting is a dietary pattern that cycles between periods of fasting and non-fasting.</span></p>
<p><span style="font-weight: 400;">The idea behind intermittent fasting is that we should not eat for a certain period of time, usually 12-24 hours, in order to give our bodies a break from digesting food. Depending on what works best for you, you can resort to fasting daily or weekly.</span></p>
<p><span style="font-weight: 400;">Intermittent fasting has been shown to improve blood sugar control and reduce insulin resistance, leading to weight loss. It can also help lower cholesterol levels and reduce the risk of heart disease.</span></p>
<p> </p>
<h2><span style="font-weight: 400;">Intermittent Fasting Intervals</span></h2>
<p><span style="font-weight: 400;">The most common fasting protocols are 16/8, 18/6, and 20/4—all referring to fasting for a certain number of hours per day and then eating within an 8-hour window. For example, with the 16/8 protocol, you would fast for 16 hours each day and eat only during an 8-hour window.</span></p>
<p><span style="font-weight: 400;">Other less common fasting protocols include the 5:2 diet, which involves fasting for two days each week and eating normally the other five days.</span></p>
<p> </p>
<h2><span style="font-weight: 400;">The 16/8 Method or Leangains Protocol</span></h2>
<p><span style="font-weight: 400;">The 16/8 method involves fasting for 16 hours and eating only during an 8-hour window. Also called the </span><a href="https://www.strongerbyscience.com/intermittent-fasting-study/" target="_blank" rel="noopener"><span style="font-weight: 400;">Leangains protocol</span></a><span style="font-weight: 400;">, this fasting method was popularized by fitness expert Martin Berkhan. It is the most popular type of intermittent fasting as it is the easiest to stick to.</span></p>
<p><span style="font-weight: 400;">For example, let's say you finish your last meal at 8 p.m. and don't eat again until noon the next day—you are fasting for 16 hours every day. You can drink water, black coffee, tea and other zero-calorie beverages during the fasting period.</span></p>
<p> </p>
<h2><span style="font-weight: 400;">18/6 Interval</span></h2>
<p><span style="font-weight: 400;">18/6 fasting is a protocol where you fast for 18 hours out of the day and eat only during a 6-hour window. This fasting protocol, having a more extended time window than the 16/8 interval, is popular among people trying to lose weight. </span></p>
<p> </p>
<h2><span style="font-weight: 400;">Warrior Diet (20/4 Interval)</span></h2>
<p><a href="https://www.medicalnewstoday.com/articles/warrior-diet#what-it-is" target="_blank" rel="noopener"><span style="font-weight: 400;">The Warrior Diet</span></a><span style="font-weight: 400;"> is a type of intermittent fasting that involves eating small amounts of raw fruits and vegetables during the day and then eating one large meal at night. Typically the interval is 20 hours of small amounts of food and 4 hours of eating a large meal. This diet is based on the belief that our ancestors ate this way and that it's more appropriate for food digestion.</span></p>
<p><span style="font-weight: 400;">However, there is no scientific evidence to support this claim, making the Warrior Diet quite dangerous to your overall health. Because you're not eating enough calories during the day, you may feel weak and dizzy, and even faint. Be sure to speak with your doctor first if you decide to try the Warrior Diet.</span></p>
<p> </p>
<h2><span style="font-weight: 400;">OMAD Diet</span></h2>
<p><span style="font-weight: 400;">The </span><a href="https://www.webmd.com/diet/is-eating-one-meal-a-day-safe#:~:text=The%20%E2%80%9COne%20Meal%20a%20Day,don't%20eat%20at%20all." target="_blank" rel="noopener"><span style="font-weight: 400;">OMAD diet</span></a><span style="font-weight: 400;">, or "one meal a day," is a type of fasting in which you eat only one meal per day, typically for a 23-hour period. It is the most extreme form of a daily intermittent fasting protocol, as the OMAD diet's fasting period is much longer than with other fasting protocols.</span></p>
<p><span style="font-weight: 400;">Some evidence suggests that the OMAD diet can help with weight loss. A small </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2645638/" target="_blank" rel="noopener"><span style="font-weight: 400;">study</span></a><span style="font-weight: 400;"> found that people who followed the diet for eight weeks lost more weight than those with more meals with the same caloric intake.</span></p>
<p><span style="font-weight: 400;">However, there are also risks associated with this diet, as fasting for such a long period of time can lead to dehydration, dizziness and hunger pangs. Be sure to speak with your doctor first if you're considering trying the OMAD diet.</span></p>
<p> </p>
<h2><span style="font-weight: 400;">Intermittent Fasting Risks</span></h2>
<p><span style="font-weight: 400;">If you're considering intermittent fasting, it's important to understand the different types of fasting and the potential health risks associated with each one. Fasting can be a great way to improve your health, but it's not for everyone. Here's what you need to know about the risks of fasting before you decide to try it.</span></p>
<p><span style="font-weight: 400;">The </span><a href="https://www.healthline.com/nutrition/intermittent-fasting-side-effects#9.-Malnutrition" target="_blank" rel="noopener"><span style="font-weight: 400;">risks of intermittent fasting</span></a><span style="font-weight: 400;"> are minimal but can include headaches, dizziness, stomach cramps or nausea, low blood sugar level, dehydration and low energy levels. However, if fasting is not done correctly, it can lead to more severe health problems such as </span><a href="https://www.health.harvard.edu/heart-health/not-so-fast-pros-and-cons-of-the-newest-diet-trend" target="_blank" rel="noopener"><span style="font-weight: 400;">electrolyte imbalance and malnutrition</span></a><span style="font-weight: 400;">.</span></p>
<p><span style="font-weight: 400;">When done correctly, intermittent fasting is a safe and effective way to improve your health. However, it's important to understand the risks before you start. Talk to your doctor if you have any concerns about fasting or your health.</span></p>
<p> </p>
<h2><span style="font-weight: 400;">Intermittent Fasting while Breastfeeding</span></h2>
<p><span style="font-weight: 400;">When you are fasting, your body goes into a state of ketosis where it starts to burn fat for energy. This process can help you lose weight and improve your overall health.</span></p>
<p><span style="font-weight: 400;">However, if you are breastfeeding, you must ensure that you are still getting enough calories and nutrients while fasting. Failure to consume enough nutrients may result in adverse side effects such as low energy levels, headaches and dizziness. It is also essential to drink plenty of fluids while fasting to prevent dehydration.</span></p>
<p> </p>
<h2><span style="font-weight: 400;">A Parting Reminder</span></h2>
<p><span style="font-weight: 400;">Consult with your doctor first if you're thinking about trying intermittent fasting to ensure it's right for you. Then, once you've decided to give it a try, be sure to start slowly and gradually increase the fasting intervals. For example, if you're new to fasting, you might want to start with a 16/8 fasting protocol and then move on to longer fasting intervals like 18/6 or 20/4. Remember that intermittent fasting is not for everyone, so don't let fasting slow you down! </span></p></div>
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</div>https://topdoctormagazine.com/wp-content/uploads/2022/10/Intermittent-Fasting.pnghttps://topdoctormagazine.com/issues/what-are-the-most-common-intermittent-fasting-types/18900Is Your Positivity Toxic?2023-03-19 22:25:43<div class="et_pb_section et_pb_section_3 et_section_regular" >
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<div class="et_pb_text_inner"><p><span style="font-weight: 400;">Too much of anything is bad, even when it's something </span><i><span style="font-weight: 400;">good. </span></i><span style="font-weight: 400;">As much as we want to always stay positive and spread good vibes to everyone we meet, there are just some moments in life when </span><i><span style="font-weight: 400;">looking at the bright side</span></i><span style="font-weight: 400;"> will not fix a situation. </span></p>
<p><span style="font-weight: 400;">So, where should we draw a line between genuine optimism and toxic positivity? Perhaps it's time to delve inwards to see if your overly sunny disposition may just be a defense mechanism to avoid facing the truth of a not-so-perfect reality.</span></p>
<h2> </h2>
<h2><strong>What is Toxic Positivity?</strong></h2>
<p><span style="font-weight: 400;">According to </span><a href="https://thepsychologygroup.com/toxic-positivity-the-dark-side-of-positive-vibes/" target="_blank" rel="noopener"><span style="font-weight: 400;">The Psychology Group</span></a><span style="font-weight: 400;">, toxic positivity amounts to excessively overgeneralizing a happy or positive state on any given occasion that leads to denying, minimizing and invalidating an authentic human emotional experience.</span></p>
<p><span style="font-weight: 400;">Part of what makes life worth living is the broad spectrum of emotions we get to feel and experience. Joy, love, sadness, pain, anger, loss, excitement, fear, disappointment—the list goes on. That's why you often hear people say that life is like a rollercoaster ride: sometimes you go up, sometimes you go down. In those down moments, it's important to lean in and accept them for what they are instead of trying to escape them.</span></p>
<p><span style="font-weight: 400;">Toxic positivity masks the true and unpleasant reality with a false perception that the world is full of rainbows and butterflies. Such a perception is harmful to your mind and body because you're creating a narrative that everything is great when the reality is, you're scared to face the negative emotions tied to a situation. </span></p>
<h2> </h2>
<h2><strong>Is Toxic Positivity Real?</strong></h2>
<p><span style="font-weight: 400;">Toxic positivity is real, and you can spot the signs when you or someone you know might be guilty of toxic positivity.</span></p>
<h3> </h3>
<h3><strong>Signs of Toxic Positivity to Look Out For</strong></h3>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Hiding or disguising your true feelings;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Minimizing other people's experiences and emotions by using 'feel good' statements;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Feeling guilty for feeling negative emotions like sadness, anger or disappointment;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Brushing off your problems with an 'it is what it is' attitude</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Shaming or chastising others for expressing negative emotions or anything other than positivity;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Invalidating someone's emotional experience by saying things like 'it could be worse';</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Dismissing emotions or trying to sweep them under the rug.</span></li>
</ul>
<p><span style="font-weight: 400;">If you found yourself nodding and gasping, </span><i><span style="font-weight: 400;">that's me!</span></i><span style="font-weight: 400;"> to four or more of these signs, then maybe it's time to take a step back and reflect on why you may be acting this way. Not showing your genuine emotions or invalidating others' feelings can create a wall that will prevent you from connecting with yourself and others. People might even think of you as someone who lacks empathy and will naturally steer away from you.</span></p>
<h2> </h2>
<h2><strong>Toxic Positivity versus Optimism</strong></h2>
<p><span style="font-weight: 400;">How are you supposed to stop toxic positivity from controlling your life? Experts say that allowing yourself and others to feel a certain amount of compassion and catharsis is the best way to spread genuine positivity. So, when you're looking for a silver lining, acknowledge that the rain clouds are also there, which is what optimism essentially is!</span></p>
<p><span style="font-weight: 400;">What sets apart toxic positivity from optimism is that optimism is rooted in the sense of reality, where the person knows and accepts the dire situation in front of them but still believes the tough times won't last forever. As a result, optimistic people proactively search for a way to try and upheave the situation they're in.</span></p>
<p><span style="font-weight: 400;">On the other hand, toxic positivity disengages from reality and pretends everything is fine when it isn't. And while it may seem like a good idea to 'fake it til' you make it' by being positive all the time, this coping mechanism becomes limiting because you are not allowing yourself to face the negative feelings and harsh truth in front of you. </span></p>
<h2> </h2>
<h2><strong>How To Avoid Toxic Positivity</strong></h2>
<p><span style="font-weight: 400;">The way to overcome your toxic positivity is by allowing yourself to feel all the negative emotions. </span><a href="https://www.instagram.com/thatgirl_jmarie/" target="_blank" rel="noopener"><span style="font-weight: 400;">Jasmine Marie</span></a><span style="font-weight: 400;">, a breathwork coach and founder of </span><a href="https://www.instagram.com/blackgirlsbreathing/" target="_blank" rel="noopener"><span style="font-weight: 400;">Black Girls Breathing,</span></a><span style="font-weight: 400;"> even suggests that you don't have to look at them as 'negative' emotions at all: sadness, anger and grief aren't inherently negative. These feelings are just responses to what's happening to us. </span></p>
<p><span style="font-weight: 400;">Instead, Jasmine encourages us to use these feelings as indicators to become more aware of ourselves. Ask yourself, </span><i><span style="font-weight: 400;">what do I need to pay attention to?</span></i><span style="font-weight: 400;"> and </span><i><span style="font-weight: 400;">what do I need to give myself compassion on?</span></i><span style="font-weight: 400;"> whenever these 'negative' feelings arise. </span></p>
<p><span style="font-weight: 400;">The sooner you learn to sit with these uncomfortable emotions and understand them for what they are, the sooner you can move forward with feeling genuine happiness and positivity. </span></p>
<p><span style="font-weight: 400;">We often choose the easy route and escape, not realizing that our problems will just come back for us unless we decide to face them head-on. Sitting with our emotions and thoughts will help us become more comfortable in discomfort, making us stronger and ready to slay the next dragon that comes for us.</span></p></div>
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</div>https://topdoctormagazine.com/wp-content/uploads/2022/08/Positivity-Toxic.pnghttps://topdoctormagazine.com/issues/is-your-positivity-toxic/26956The Benefits of Red Light Therapy2023-03-18 12:51:28<div class="et_pb_section et_pb_section_4 et_section_regular" >
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<div class="et_pb_text_inner"><p><span style="font-weight: 400;">Red light is precisely what it sounds like: </span><a href="https://www.healthline.com/health/red-light-therapy#_noHeaderPrefixedContent" target="_blank" rel="noopener"><span style="font-weight: 400;">red-colored light typically emitted by LEDs</span></a><span style="font-weight: 400;">. It was first developed by scientists to help promote the growth of plants in space, then later studied for its medical applications to humans. Researchers found that red light could help increase the cells' energy to provide numerous benefits for the body's healing process. Red light therapy comes in many forms, including red light beds in salons and more formal clinical treatment methods in medical offices. </span></p>
<p> </p>
<h2><b>How Red Light Therapy Works</b></h2>
<p><span style="font-weight: 400;">Red light therapy works by shining </span><a href="https://www.webmd.com/skin-problems-and-treatments/red-light-therapy" target="_blank" rel="noopener"><span style="font-weight: 400;">red light directly onto the skin</span></a><span style="font-weight: 400;">. This light is then absorbed into the skin, where mitochondria absorb that light and turn it into energy. In particular, red light helps to stimulate your mitochondria to make more energy without exposing your skin to high degrees of heat or damaging UV rays. Some experts believe that by doing so, red light therapy can help cells repair themselves and improve healing in skin and muscle tissue. </span></p>
<p> </p>
<h2><b>Is Red Light Therapy the Same As Infrared?</b></h2>
<p><span style="font-weight: 400;">What about infrared light? Is it the same as red light? Not exactly. Red light is near-infrared, so it is close to infrared light but technically not identical. Infrared is a form of light that emits heat but is </span><i><span style="font-weight: 400;">not</span></i><span style="font-weight: 400;"> visible, whereas red light also emits heat but </span><i><span style="font-weight: 400;">is</span></i><span style="font-weight: 400;"> visible.</span></p>
<p> </p>
<h2><b>The Difference Between Red and Blue Light</b></h2>
<p><span style="font-weight: 400;">We've seen a bit about red light, but let's also look at what separates it from another form of light you may have heard of: blue light. Now, this isn't the kind of blue light you may be worried about being emitted by your phone and computer screen; it refers to the type of light sometimes used in therapy. </span></p>
<p><span style="font-weight: 400;">In short, the most significant difference between the two light therapy forms is simply the </span><a href="https://ledtechnologies.com/blog/red-light-vs-blue-light-therapy/" target="_blank" rel="noopener"><span style="font-weight: 400;">light's wavelength</span></a><span style="font-weight: 400;">, indicated by their color. However, the small wavelength difference can significantly impact the light's therapeutic usage.</span></p>
<p> </p>
<h2><b>Does Red Light or Blue Light Have More Energy?</b></h2>
<p><span style="font-weight: 400;">The primary difference between red and blue light is the respective wavelength of the light. This difference affects the energy of each type of light — blue light has shorter wavelengths than red light, which causes it to emit at a higher frequency. This higher frequency, in turn, </span><a href="https://scied.ucar.edu/image/wavelength-blue-and-red-light-image#:~:text=Blue%20light%20has%20shorter%20waves,more%20energy%20than%20red%20light." target="_blank" rel="noopener"><span style="font-weight: 400;">leads to more energy</span></a><span style="font-weight: 400;">.</span></p>
<p> </p>
<h2><b>Red Light vs. Blue Light Therapy</b></h2>
<p><span style="font-weight: 400;">But how do the usages of these two lights differ for therapeutic purposes? Due to the different wavelengths or energies, each has unique therapeutic benefits. For example, </span><a href="https://ledtechnologies.com/blog/red-light-vs-blue-light-therapy/" target="_blank" rel="noopener"><span style="font-weight: 400;">red light therapy</span></a><span style="font-weight: 400;"> enhances your skin cells to make your skin firmer and healthier. </span></p>
<p><span style="font-weight: 400;">Blue light, on the other hand, can penetrate your pores to help purify your skin. Unlike red light, which targets your skin at the cellular level, blue light targets and destroys the bacteria in your skin. You can equate red and blue light to fertilizers and pesticides. Red light, like fertilizer, helps your skin grow better. Blue light, like pesticides, kills the harmful agents which make your skin less healthy. </span></p>
<p> </p>
<h2><b>Red Light vs. Blue Light for Eyes</b></h2>
<p><span style="font-weight: 400;">Neither type of light is particularly good for your eyes. Luckily, both forms of light generally come with the </span><a href="https://ledtechnologies.com/blog/red-light-vs-blue-light-therapy/" target="_blank" rel="noopener"><span style="font-weight: 400;">same types of guidance</span></a><span style="font-weight: 400;">. For blue light, for example, you should protect your eyes by wearing goggles wherever you go through treatment. The same is true for red light therapy, which may not be as dangerous as some forms of laser therapy but still requires eye protection to ensure you don't harm yourself.</span></p>
<p> </p>
<h2><b>Benefits of Red Light Therapy</b></h2>
<p><span style="font-weight: 400;">Since we've examined the mechanics of red light therapy, let's look at its main benefits and uses. </span></p>
<p> </p>
<h3><b>Red Light Therapy for Stretch Marks</b></h3>
<p><span style="font-weight: 400;">One of red light therapy's primary usages is for stretch marks. You'll often see this at salons in the form of red light therapy beds which use </span><a href="https://www.healthline.com/health/red-light-therapy" target="_blank" rel="noopener"><span style="font-weight: 400;">red light to reduce stretch marks and wrinkles</span></a><span style="font-weight: 400;">.</span></p>
<p> </p>
<h3><b>Red Light Therapy for Pain</b></h3>
<p><span style="font-weight: 400;">Red light therapy is also able to alleviate pain. The types of pain red light therapy can help with are very diverse, such as: </span></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Dental; </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Osteoarthritis; </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Inflammation of muscle fibers (tendonitis); </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Back, neck and wound pain.</span></li>
</ul>
<p> </p>
<h3><b>Red Light Therapy for Eczema, Acne and Psoriasis</b></h3>
<p><span style="font-weight: 400;">Red light therapy also reduces skin conditions that inflame or irritate skin cells, such as </span><a href="https://my.clevelandclinic.org/health/articles/22114-red-light-therapy" target="_blank" rel="noopener"><span style="font-weight: 400;">psoriasis, eczema and acne</span></a><span style="font-weight: 400;">, by stimulating the skin cells to be more energized and healthier. This, in turn, causes the skin cells to </span><a href="https://ledtechnologies.com/blog/red-light-vs-blue-light-therapy/" target="_blank" rel="noopener"><span style="font-weight: 400;">heal and grow quicker</span></a><span style="font-weight: 400;">, reducing the damage caused by inflammation and irritation. </span></p>
<p> </p>
<h3><b>Is Red Light or Blue Light Better for Acne?</b></h3>
<p><span style="font-weight: 400;">However, while red light can help with acne, it is worth remembering that red light mainly functions to nourish cells, not to remove impurities. Instead, blue light therapy, which specializes in purifying the skin, is </span><a href="https://www.healthline.com/health/red-light-therapy" target="_blank" rel="noopener"><span style="font-weight: 400;">more commonly used to treat acne</span></a><span style="font-weight: 400;">. </span></p>
<p> </p>
<h3><b>Can Red Light Therapy Help You Lose Weight?</b></h3>
<p><span style="font-weight: 400;">Unfortunately, while red light therapy has many well-documented uses and benefits, weight loss is not one of them. Red light has </span><a href="https://my.clevelandclinic.org/health/articles/22114-red-light-therapy" target="_blank" rel="noopener"><span style="font-weight: 400;">not yet been shown to improve weight loss</span></a><span style="font-weight: 400;">. So, while it's an excellent tool for cosmetic improvement, its application is primarily focused on the skin. </span></p>
<p> </p>
<h2><b>Red Light Therapy Usage Tips</b></h2>
<p><span style="font-weight: 400;">But how do people get these benefits from red light therapy, and how should I use it to maximize its effect? </span></p>
<p><span style="font-weight: 400;">Here are some common examples of technologies that use red light therapy and some tips regarding the usage of red light therapy: </span></p>
<p> </p>
<h3><b>Red Light Therapy Pod</b></h3>
<p><span style="font-weight: 400;">A red light therapy pod is a large bed-like structure in which you are </span><a href="https://prismlightpod.com/" target="_blank" rel="noopener"><span style="font-weight: 400;">exposed to red light</span></a><span style="font-weight: 400;">. Because the light touches every part of your body, your whole skin will benefit from the red light therapy benefits in a shorter time. </span></p>
<p> </p>
<h3><b>Red Light Therapy vs. Infrared Sauna</b></h3>
<p><span style="font-weight: 400;">These two pieces of technology are similar but accomplish different goals. Infrared saunas are designed to help you sweat and lose weight, while red light therapy aims to energize your skin to make it healthier. Infrared saunas also emit large amounts of heat, opposite to red light therapy, which avoids causing patients to sweat. </span></p>
<p> </p>
<h2><b>How Much Red Light Therapy Is Too Much?</b></h2>
<p><span style="font-weight: 400;">Red light therapy shouldn't be something you jump into very quickly at the beginning. Instead, let your body get used to the treatment before adding it to your routine. To begin, you should aim for 3 to 5 times a week for about 10 to 20 minutes at a time. Then, as you get more used to it, you can go for closer to 20 minutes. Avoid red light therapy sessions longer than 20 minutes, as they can be </span><a href="https://platinumtherapylights.com/blogs/news/red-light-therapy-how-often" target="_blank" rel="noopener"><span style="font-weight: 400;">dangerous for your skin</span></a><span style="font-weight: 400;">. </span></p>
<p> </p>
<h2><b>Can Red Light Therapy Hurt Your Eyes?</b></h2>
<p><span style="font-weight: 400;">Red light therapy can be harmful to your eyes. If your eyes are exposed directly or too much, there is a </span><a href="https://www.healthline.com/health/red-light-therapy#risks" target="_blank" rel="noopener"><span style="font-weight: 400;">potential for damage</span></a><span style="font-weight: 400;">. Thus, it's advisable to wear eye protection while undergoing treatment. </span></p>
<p> </p>
<h2><b>Red Light Therapy While Pregnant</b></h2>
<p><span style="font-weight: 400;">Red light therapy is </span><a href="https://rouge.care/blogs/rouge-red-light-therapy-blog/red-light-therapy-during-pregnancy-is-it-safe" target="_blank" rel="noopener"><span style="font-weight: 400;">completely safe during pregnancy</span></a><span style="font-weight: 400;">. Indeed, one of the most significant benefits of red light therapy is its </span><a href="https://rouge.care/blogs/rouge-red-light-therapy-blog/red-light-therapy-during-pregnancy-is-it-safe" target="_blank" rel="noopener"><span style="font-weight: 400;">safety</span></a><span style="font-weight: 400;">. Being pregnant </span><a href="https://rouge.care/blogs/rouge-red-light-therapy-blog/red-light-therapy-during-pregnancy-is-it-safe" target="_blank" rel="noopener"><span style="font-weight: 400;">does not increase the risk factor</span></a><span style="font-weight: 400;"> for red light therapy, nor does it affect the baby's health. So, if you're pregnant and interested in red light therapy, go for it! </span></p>
<p> </p>
<h2><b>A Parting Reminder</b></h2>
<p><span style="font-weight: 400;">Red light therapy is an excellent tool for energizing and revitalizing your skin while being very safe. Unlike other types of therapy, red light lacks damaging heat or rays, which can be counterproductive. Thus, it may be the future of skincare, both clinical and in the salon. So, the next time you find yourself trying to enhance your skin, maybe give red light therapy a try!</span></p></div>
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</div>https://topdoctormagazine.com/wp-content/uploads/2022/11/red-light.pnghttps://topdoctormagazine.com/issues/the-benefits-of-red-light-therapy/26445Eczema: What Is It?2023-03-17 05:15:28<div class="et_pb_section et_pb_section_5 et_section_regular" >
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<div class="et_pb_text_inner"><span style="font-weight: 400;">The most significant organ of the human body is the skin, and we have to keep it healthy and clean as it represents a massive part of us. However, as with any other body part, the skin can encounter medical issues, such as eczema. </span>
<h2><span style="font-weight: 400;">Eczema: What Is It? </span></h2>
<span style="font-weight: 400;">Eczema, also called </span><i><span style="font-weight: 400;">atopic dermatitis</span></i><span style="font-weight: 400;">, is a condition that causes your skin to blister and become itchy, dry and full of rashes. The symptoms depend on the type of eczema you are experiencing. This skin infection is widespread in children (</span><i><span style="font-weight: 400;">i.e., </span></i><span style="font-weight: 400;">infantile eczema and childhood eczema), especially those going through puberty. But this does not mean adults are safe from eczema. </span>
<span style="font-weight: 400;">An important detail of eczema is that it is chronic, meaning it can last for lengthy periods. In addition, eczema can have different stages of magnitude, named by the people with this skin condition as 'flare-ups.' Usually, flare-ups erupt in unexpected moments, but specific triggers can speed it up.</span>
<h2><span style="font-weight: 400;">Types of Eczema </span></h2>
<span style="font-weight: 400;">Eczema is very well known for the variety of types it presents. Each eczema type comes with a set of symptoms to help you identify it. </span>
<h3><span style="font-weight: 400;">Atopic Dermatitis </span></h3>
<span style="font-weight: 400;">Atopic dermatitis is the most common type of eczema. It is mainly seen in children and can be mild or severe. Parents can hand down atopic dermatitis to children through DNA. Children with atopic dermatitis are more likely to develop food sensitivity, hay fever or asthma. </span>
<span style="font-weight: 400;">Symptoms of atopic dermatitis include itchy and inflamed skin and redness. This type of eczema usually appears on the knees, neck, creases of the elbows, wrists and facial skin. </span>
<span style="font-weight: 400;">Cold weather, low humidity, detergents, soaps, perfume, animal hair or saliva, scabies, dust, wool, synthetics, food allergies and hormonal changes can trigger severe atopic dermatitis flare-ups. </span>
<h3><span style="font-weight: 400;">Contact Dermatitis </span></h3>
<span style="font-weight: 400;">Contact dermatitis appears when your skin comes in contact with certain substances. As a result, the skin patch becomes red, dry and itchy. It can also blister very quickly and turn into a hive, a type of rash resembling small red bumps. </span>
<span style="font-weight: 400;"> </span><span style="font-weight: 400;">This type of eczema increases its chance of appearing if you already suffer from atopic dermatitis. Contact dermatitis can either be irritant or allergic. Irritant contact dermatitis appears when your skin comes in contact with substances that irritate the skin, such as: </span>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Solvents;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Cement;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Weed killers;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Acids and alkalis;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Hair dyes;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Different types of shampoo;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Fabric softeners and harsh detergents. </span></li>
</ul>
<span style="font-weight: 400;">Allergic contact dermatitis develops when a person's immune system considers particular substances as allergens. Usually, once the body deems a substance an allergen, you will be allergic to it. Examples of possible allergens are: </span>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Latex;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Fabrics and clothing dyes;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Glue and adhesive;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Plants like sumac, poison oak and poison ivy;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Medications such as oral antibiotics and topical;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Makeup and different cosmetics;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Nail polish.</span></li>
</ul>
<h3><a href="https://www.mayoclinic.org/diseases-conditions/neurodermatitis/symptoms-causes/syc-20375634"><span style="font-weight: 400;">Neurodermatitis</span></a><span style="font-weight: 400;"> </span></h3>
<span style="font-weight: 400;">Neurodermatitis is a more severe eczema type. It manifests itself by developing itchy patches on your skin that become itchier and itchier with each scratch. Repeatedly scratching the skin patch causes it to become thick and leathery. The scratching cycle can disrupt your sleep schedule, sexual drive and general quality of life. Neurodermatitis usually develops on the wrists, legs, neck, forearms and anal region.</span>
<h3><span style="font-weight: 400;">Dyshidrotic Eczema </span></h3>
<span style="font-weight: 400;">Dyshidrotic eczema, also known as pompholyx eczema, is a skin condition that usually appears in people under 40 years old. It manifests itself by spreading small blisters all over the hands and feet, becoming incredibly itchy, filling with liquid and turning infectious. In addition, the blisters can become very painful as they swell up and ooze pus. </span>
<span style="font-weight: 400;">It has not been discovered what causes dyshidrotic eczema to develop, but it is more common in people experiencing hay fever, fungal skin infections and atopic dermatitis. In addition, it can sometimes be triggered by emotional stress and drastic weather changes.</span>
<h3><span style="font-weight: 400;">Nummular Eczema </span></h3>
<span style="font-weight: 400;">Nummular eczema, also known as discoid eczema, is easily recognized because of the circular-shaped patches of itchy, red and swollen skin that it causes. This type of eczema usually affects the lower legs, forearms and torso. Nummular eczema can be triggered by: </span>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Cold weather;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Bacterial skin infections;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Insect bites;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Dry skin;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Injuries such as burns, friction and slashes;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Certain medication;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Atopic dermatitis.</span></li>
</ul>
<h3><a href="https://www.mayoclinic.org/diseases-conditions/seborrheic-dermatitis/symptoms-causes/syc-20352710"><span style="font-weight: 400;">Seborrheic Dermatitis</span></a><span style="font-weight: 400;"> </span></h3>
<span style="font-weight: 400;">Seborrheic dermatitis is the only type of eczema that mainly affects your scalp. It manifests itself through scaly patches, red skin and dandruff spreading on your scalp and face. It can also affect oily parts of the body such as the sides of the nose, eyebrows, eyelids, ears and chest. The main seborrheic dermatitis triggers are:</span>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Certain medications;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Weak immune system;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Illnesses such as (</span><i><span style="font-weight: 400;">e.g., </span></i><span style="font-weight: 400;">HIV, AIDS and cancer) and alcoholic pancreatitis;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Going through an arduous recovery, especially from a heart attack.</span></li>
</ul>
<h3><a href="https://www.msdmanuals.com/professional/dermatologic-disorders/dermatitis/stasis-dermatitis"><span style="font-weight: 400;">Stasis Dermatitis</span></a><span style="font-weight: 400;"> </span></h3>
<span style="font-weight: 400;">Stasis dermatitis is the type of eczema that usually spreads around the lower legs. The main cause of stasis dermatitis is a condition called </span><a href="https://www.mayoclinic.org/diseases-conditions/edema/symptoms-causes/syc-20366493" target="_blank" rel="noopener"><span style="font-weight: 400;">chronic edema</span></a><span style="font-weight: 400;">. Chronic edema is the swelling caused by excess fluid in the body tissue. Stasis dermatitis turns the skin around your lower leg red and very itchy. It can also lead to more dangerous symptoms such as hyperpigmentation, pus and </span><a href="https://www.ncbi.nlm.nih.gov/books/NBK537332/" target="_blank" rel="noopener"><span style="font-weight: 400;">lichenification</span></a><span style="font-weight: 400;">. </span>
<h2><span style="font-weight: 400;">Eczema Symptoms </span></h2>
<span style="font-weight: 400;">Eczema varies in the types and symptoms you can experience. Usually, each type of eczema has different symptoms to help you identify it. But, even with all of these types, there are a few symptoms of eczema experienced through each of them, such as:</span>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Itching;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Dry skin;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Sensitive skin;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Swelling;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Oozing;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Crusting of the skin;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Inflammation;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Discoloration of the skin patch;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Lathery or scaly skin patches.</span></li>
</ul>
<h2><span style="font-weight: 400;">Body Areas Predisposed to Eczema </span></h2>
<span style="font-weight: 400;">The affected skin areas vary because so many types of eczema are different in how they manifest and the areas they affect. Most types of eczema affect the face, neck, wrists and hands, but they can also spread on your legs, feet, scalp and anal region. </span>
<h2><span style="font-weight: 400;">How Often Does Eczema Flare Up?</span></h2>
<span style="font-weight: 400;">Three things can be said about eczema flare-ups: they are occasional, chaotic and triggered by different factors. If you think you have figured out what causes your eczema flare-ups, you can diminish them by keeping your distance from triggers. </span>
<h3><span style="font-weight: 400;">Eczema Versus Psoriasis </span></h3>
<span style="font-weight: 400;">Psoriasis is a skin disease that manifests itself similarly to eczema. However, there are ways to tell them apart. Eczema causes such intense itchiness that you can start bleeding if you can't avoid scratching. The skin patch turns red, inflamed, crusty and can scale and ooze. </span>
<span style="font-weight: 400;">On the other hand, psoriasis also causes itchy skin, but the skin also stings and burns. Psoriasis also causes red patches of skin, but the patches are much thicker and more inflamed than eczema. </span>
<h3><span style="font-weight: 400;">Eczema Versus Hives </span></h3>
<span style="font-weight: 400;">Hives, also known as urticaria, are an allergic reaction to factors your body considers allergens. A significant difference between eczema and hives is that eczema turns the patch of skin very dry and leathery, while hives only cause large bumps to appear without any fluid. </span>
<h3><span style="font-weight: 400;">Eczema Versus Rosacea </span></h3>
<span style="font-weight: 400;">Rosacea is a skin condition that also causes redness, itching and bumps to appear on the skin. It's challenging to tell eczema and rosacea apart, but you will find differences if you pay close attention to the details. For example, eczema does not cause flushing of the skin or make your blood vessels more visible, such as rosacea. </span>
<h3><span style="font-weight: 400;">Eczema Versus Shingles </span></h3>
<span style="font-weight: 400;">Both skin conditions cause the skin to become inflamed, itchy and somewhat painful. Shingles are considered to be herpes caused by a virus named varicella-zoster virus. Specific differences between the two conditions are:</span>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Rashes caused by shingles appear on only one side of the body, while the rash caused by eczema spreads on both sides.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Shingles cause burning and tingling before the rash appears;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Shingles cause fatigue;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Shingles usually disappear after a few weeks, while eczema is chronic. </span></li>
</ul>
<h2><span style="font-weight: 400;">Eczema during Pregnancy </span></h2>
<span style="font-weight: 400;">Experiencing eczema during pregnancy will not put a pregnant woman or her fetus in danger. But, because it's a chronic condition, eczema can continue even after pregnancy. So, if you would like to follow up on treatment for eczema during pregnancy, talk to your doctor first, as they can prescribe you a treatment that won't put you or the child in danger.</span>
<h2><span style="font-weight: 400;">Can Eczema Cause Hair Loss?</span></h2>
<span style="font-weight: 400;">Only seborrheic dermatitis can cause </span><a href="https://www.hshairclinic.co.uk/news/eczema-psoriasis-and-hair-loss" target="_blank" rel="noopener"><span style="font-weight: 400;">hair loss</span></a><span style="font-weight: 400;"> if left untreated. This happens because the hair finds it difficult to grow through an unhealthy and inflamed scalp. Also, people with seborrheic dermatitis tend to scratch their scalp, leading to hair loss. </span>
<h2><span style="font-weight: 400;">Facial Eczema Treatments</span></h2>
<span style="font-weight: 400;">Because eczema is persistent, you may need to try various treatments over a long period until you find something that genuinely controls the skin condition. But this does not mean that it will genuinely disappear and that the flare-ups will stop. The most common </span><a href="https://www.mayoclinic.org/diseases-conditions/atopic-dermatitis-eczema/diagnosis-treatment/drc-20353279" target="_blank" rel="noopener"><span style="font-weight: 400;">treatment modalities</span></a><span style="font-weight: 400;"> are:</span>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Topical treatments such as creams and mild soaps to stop the itching and repair the skin;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Prescription medications that fight the infection and control the inflammation;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Therapies such as wet dressings, counseling and light therapy;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Behavior modification to stop scratching yourself.</span></li>
</ul>
<h2><span style="font-weight: 400;">Eczema Foods to Avoid </span></h2>
<span style="font-weight: 400;">Since people with eczema have different triggers and allergens, it's hard to put your finger on eczema-related foods. You first have to determine which foods are causing the skin reaction and flare-ups. When you find that the eczema symptoms worsen after eating a particular type of food, it's time to remove it from your diet. The most </span><a href="https://www.medicalnewstoday.com/articles/320855#elimination-diet" target="_blank" rel="noopener"><span style="font-weight: 400;">common foods</span></a><span style="font-weight: 400;"> that trigger eczema and eczema flare-up are:</span>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Dairy;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Eggs;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Soy;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Gluten;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Wealth;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Citrus fruits;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Nuts;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Spices;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Tomatoes;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Pears.</span></li>
</ul>
<h2><span style="font-weight: 400;">Can Eczema Be Cured? </span></h2>
<span style="font-weight: 400;">Unfortunately, there is </span><a href="https://my.clevelandclinic.org/health/diseases/9998-eczema" target="_blank" rel="noopener"><span style="font-weight: 400;">no absolute cure</span></a><span style="font-weight: 400;"> for this skin condition because eczema is chronic. Some treatments can diminish the eczema symptoms and even stop them for weeks, but there is no cure. </span>
<span style="color: #333333; font-size: 26px;">A Parting Reminder </span>
<span style="font-weight: 400;">If you think you may suffer from eczema, it's essential to consult a doctor or dermatologist since this condition can become dangerous if left untreated. However, you can live a happy and healthy life with proper treatment modalities, even if your eczema will never truly vanish.</span>
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<div class="et_pb_text_inner"><p><span style="font-weight: 400;">The future is now, thanks to science! As our technology advances and our digital world continues to develop, the line between the real world and the digital becomes increasingly blurred. </span></p>
<p><span style="font-weight: 400;">One example of this blurring is augmented reality (AR). Through augmented reality, we can put parts of our digital world on top of our physical one. Typically, we think about augmented reality's implications for entertainment, shopping experiences and social media. But beyond those industries, AR could completely reimagine how we experience and receive medical care. </span></p>
<h2> </h2>
<h2><b>What is Augmented Reality? </b></h2>
<p><span style="font-weight: 400;">Augmented reality is best understood as an interactive experience of a real-world environment. That means that through AR, you're able to interact with your real-world environment through digital technology. Often, this means using a combination of cameras and displays to project a digital image over something in the real world to allow us to interact and change it in real-time. </span></p>
<p><span style="font-weight: 400;">A good example of AR technology is Google's old </span><a href="https://www.techtarget.com/iotagenda/definition/Google-Glass" target="_blank" rel="noopener"><span style="font-weight: 400;">Google Glass</span></a><span style="font-weight: 400;"> project. Google Glass worked by projecting digital images through a pair of glasses so that you could see the digital images in the real world. It allowed users not only to see the real world but also to see it digitally enhanced. </span></p>
<p> </p>
<h2><b>How is Augmented Reality Used Daily?</b></h2>
<p><span style="font-weight: 400;">Even more than just the example of Google Glass, currently, with even more developed AR technology, we cannot only place digital things into a physical world, but we can also make those digital images interactive and reactive. You can use AR all across your daily life. You may have come across some of these common applications of AR already, but even if you haven't, AR will likely continue to be a bigger and bigger part of daily life. </span></p>
<p> </p>
<h3><b>Visualizing New Finishes or Furniture in Your House</b></h3>
<p><span style="font-weight: 400;">AR technology can help you remodel or decorate your home. Through AR, you can see what that couch, paint color, finish, etc., would look like in your house before you buy it and have to go through the trouble of installing it. </span></p>
<p><span style="font-weight: 400;">With AR, you can simply pull up a digital image of your new sofa and </span><a href="https://smartteksas.com/blog/what-is-augmented-reality-ar-and-how-does-it-work/" target="_blank" rel="noopener"><span style="font-weight: 400;">see it in your current living room.</span></a><span style="font-weight: 400;"> This lets you make more informed decisions as a consumer because instead of taking a risk on a new couch, paint color or home, you know how that new product will look in your home or what your new home will look like. </span></p>
<p> </p>
<h3><b>Bringing Labels on Wine Bottles to Life</b></h3>
<p><span style="font-weight: 400;">AR is also being used daily to make labels on wine bottles more interactive, which might be the future of product decoration. For example, the company </span><a href="https://www.livingwinelabels.com/en-us" target="_blank" rel="noopener"><span style="font-weight: 400;">Living Wine Labels</span></a><span style="font-weight: 400;"> uses augmented reality to turn their labels into an interactive storytelling experience and incorporate fun experiences that add value to their wine for their customers. </span></p>
<p> </p>
<h3><b>Translating Signs into Different Languages</b></h3>
<p><span style="font-weight: 400;">Perhaps the most exciting usage of AR in our daily lives is the ability to translate street signs and other text into different languages using our phones' cameras. One of the companies that spearheaded this technology is </span><a href="https://www.wired.com/2010/12/word-lens-augmented-reality-app-translates-street-signs-instantly/" target="_blank" rel="noopener"><span style="font-weight: 400;">Word Lens</span></a><span style="font-weight: 400;">, a smartphone app that allows users to use their cameras to translate street signs and text in real-time. Apps like </span><a href="https://apps.apple.com/us/app/words-lens/id1489872903" target="_blank" rel="noopener"><span style="font-weight: 400;">Word Lens</span></a><span style="font-weight: 400;"> work almost magically by replacing the original text with translated text in the </span><a href="https://www.wired.com/2010/12/word-lens-augmented-reality-app-translates-street-signs-instantly/" target="_blank" rel="noopener"><span style="font-weight: 400;">same font and size as the original</span></a><span style="font-weight: 400;">, giving you a digital window into a world where all the signs and words are translated into your language of choice. </span></p></div>
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<div class="et_pb_text_inner"><h2><b>How Does Augmented Reality Work?</b></h2>
<p><span style="font-weight: 400;">So how exactly does all of this seemingly magical technology work? Through a concept called Volumetric Video. </span></p>
<p><span style="font-weight: 400;">Volumetric Video works </span><a href="https://www.immersivelearning.news/2022/03/16/what-is-volumetric-video-and-why-it-matters-to-the-enterprise/" target="_blank" rel="noopener"><span style="font-weight: 400;">by capturing a three-dimensional object or space,</span></a><span style="font-weight: 400;"> allowing that same object or space to be digitally viewed as three-dimensional. It gets its name from its ability to capture volume or the </span><a href="https://www.immersivelearning.news/2022/03/16/what-is-volumetric-video-and-why-it-matters-to-the-enterprise/" target="_blank" rel="noopener"><span style="font-weight: 400;">three-dimensional space an object occupies</span></a><span style="font-weight: 400;">. By reproducing that volume, you can make an object digitally interactive as it would be in the real world. </span></p>
<p><span style="font-weight: 400;">Augmented reality relies on this technology to capture an object and space in 3D and overlay additional information to that image. For example, AR can use volumetric video to accurately scan a room and then put a digital image of a physical object that can be digitally interacted with as though it was actually in the room.</span></p>
<p> </p>
<h2><b>How Can Augmented Reality Impact Medicine?</b></h2>
<p><span style="font-weight: 400;">AR can </span><a href="https://www.magicleap.com/news/how-ar-is-revolutionizing-healthcare-today-magic-leap#:~:text=Using%20an%20AR%20platform%2C%20patients,doctor%20is%20doing%20and%20why" target="_blank" rel="noopener"><span style="font-weight: 400;">reinvent how patients experience medical care</span></a><span style="font-weight: 400;"> by helping them visualize results, make medical advice more memorable and explain how a treatment or illness will affect them.</span></p>
<p> </p>
<h3><b>Prosthetics </b></h3>
<p><span style="font-weight: 400;">In prosthetics, AR can be used to give patients an idea of what their prosthetic might look like and how they would be able to move and interact with it. The doctor could use AR to help explain how the prosthetic would work in a way that the patient would better understand because they would be digitally interacting with it as the doctor explains it. </span></p>
<p> </p>
<h3><b>Aesthetics</b></h3>
<p><span style="font-weight: 400;">AR can also be used for aesthetic medical procedures like plastic surgery, implants or fillers. The hardest thing about these procedures for the patient is the unknown of whether they'll like the aesthetic changes from the surgery. </span></p>
<p><span style="font-weight: 400;">With AR, the patient will see the proposed aesthetic change before the surgery and be able to move around with it, interact with it and work with the </span><a href="https://www.plasticsurgery.org/news/press-releases/augmented-reality-technology-may-help-guide-plastic-and-reconstructive-surgery#:~:text=A%20plastic%20surgery%20research%20group,Open%C2%AE%2C%20the%20official%20open%2D" target="_blank" rel="noopener"><span style="font-weight: 400;">doctor to tailor it to their preferences</span></a><span style="font-weight: 400;">. This will lead to greater patient satisfaction and easier communication for doctors. </span></p>
<p><span style="font-weight: 400;">The same principle applies to smaller things like hair color changes. Through AR, you'll be able to see what your new hair color or style will look like on you as you interact with it. </span></p>
<p><span style="font-weight: 400;">The same is true for choosing a pair or style of glasses. You won't need to have a physical pair of glasses with you anymore. Instead, you can use AR technology to try on and interact with new glasses from anywhere! </span></p>
<p> </p>
<h2><b>Closing Thoughts about Augmented Reality and Medicine </b></h2>
<p><span style="font-weight: 400;">Augmented reality is slowly changing many levels of our society, particularly how consumers and patients experience their products or care. In medicine, AR makes it easier to visualize and understand outcomes, removing the anxiety of undergoing prosthetic or aesthetic procedures through clearer communication.</span></p>
<p><span style="font-weight: 400;">Making it easier and simpler for doctors to explain complex medical procedures and outcomes to patients and for patients to understand and give feedback on proposed outcomes. Through these innovations, AR will make medical care clearer, simpler and less stressful for all, improving the patient experience and making care provisions easier.</span></p></div>
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<div class="et_pb_blurb_description"><p>Augmented reality and the metaverse is no longer just for video games and social media. These two technologies are being applied to the medical field to completely revise how patients...</p></div>
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<div class="et_pb_text_inner"><span style="font-weight: 400;">Cryotherapy or cryogenic therapy uses extreme cold as a means of treatment for various ailments. Liquid nitrogen and argon gas are just a few examples of some controlled cold mediums that cryotherapy uses to apply on affected areas that call for treatment.</span>
<span style="font-weight: 400;">In typical cases, cryotherapy treats skin conditions like dermatitis or warts. Localized applications via ice packs, ice baths, coolant sprays and cryotherapy facials are used to remove blemishes and treat these skin conditions. </span>
<span style="font-weight: 400;">You can also use cryotherapy to remedy more severe cases like skin cancer because cryotherapy can remove abnormal cells through minimally invasive procedures such as </span><a href="https://www.mayoclinic.org/tests-procedures/cryoablation-for-cancer/about/pac-20385216" target="_blank" rel="noopener"><span style="font-weight: 400;">cryoablation or cryosurgery</span></a><span style="font-weight: 400;">. Surgical application of</span><span style="font-weight: 400;"> liquid nitrogen into affected areas can assist in the removal of cancerous cells or tumors. </span>
<h2><strong>What Are the Benefits of Cryotherapy?</strong></h2>
<h3><strong>Pain Alleviation</strong></h3>
<span style="font-weight: 400;">Cryotherapy (in the form of local applications) can treat pain in targeted areas from migraines, muscle soreness and nerve irritations. For example, applying an ice pack is a cryotherapy form known to every athlete. Whether you might have a sore muscle, a sprain or an injury, the immediate first aid often comes in the form of an ice pack. </span>
<span style="font-weight: 400;">It has been observed that cryotherapy can also alleviate migraines. </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3727573/" target="_blank" rel="noopener"><span style="font-weight: 400;">Research</span></a><span style="font-weight: 400;"> shows that putting a cold compress onto the carotid arteries on the neck decreases migraine's debilitating effects. Additionally, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/10832164" target="_blank" rel="noopener"><span style="font-weight: 400;">empirical evidence</span></a><span style="font-weight: 400;"> points out that whole body cryotherapy soothes arthritic pains. </span>
<span style="font-weight: 400;">Cryotherapy is also used in the </span><a href="https://www.northeastcollege.edu/webdocs/ic/IQA/IQAFiles/Protocols/Chapter4/Cryotherapy4_1.pdf" target="_blank" rel="noopener"><span style="font-weight: 400;">treatment of nerve-related pains</span></a><span style="font-weight: 400;">. Cryotherapy can treat pinched nerves, acute injuries and chronic pains through medically administering small incisions and using a probe to freeze the affected tissue. The process is efficient because freezing temperatures tend to numb nerves and the corresponding pain in the process. </span>
<h3><strong>Treatment of Mood Disorders</strong></h3>
<span style="font-weight: 400;">The use of whole-body cryotherapy may sound unusual in treating mood disorders. However, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2734249/" target="_blank" rel="noopener"><span style="font-weight: 400;">studies</span></a><span style="font-weight: 400;"> have observed that patients suffering from depression and anxiety disorders have improved moods after whole-body cryotherapy sessions. </span>
<span style="font-weight: 400;">The use of cryotherapy to induce a more natural release of hormones such as norepinephrine, adrenaline and endorphins is highly supplemental in treating mood disorders. The same studies posit that cryotherapy should be used as a supplemental addition to the psychiatric treatment of mood disorders and regular counseling. </span>
<h3><strong>Treatment of Low-Risk Tumors and Growths</strong></h3>
<span style="font-weight: 400;">As mentioned earlier, cryotherapy can be used in the treatment of tumors. It has been </span><a href="https://www.cancerresearchuk.org/about-cancer/cancer-in-general/treatment/other/cryotherapy" target="_blank" rel="noopener"><span style="font-weight: 400;">found</span></a><span style="font-weight: 400;"> that by targeting specific areas, cryosurgery or cryoablation can be used as a direct treatment for prostate, skin and cervical cancers. </span>
<span style="font-weight: 400;">The abnormal cells are frozen and killed off by inserting a cryoprobe into specific target spots. Some treatments require multiple sessions of cryotherapy. </span>
<h3><strong>Treatment of Skin Conditions</strong></h3>
<span style="font-weight: 400;">Cryotherapy can also eliminate benign skin lesions, blemishes and other skin conditions. These common skin problems can be fixed simply through </span><a href="https://www.aafp.org/afp/2004/0515/p2365.html" target="_blank" rel="noopener"><span style="font-weight: 400;">spray or spot freeze techniques. </span></a>
<span style="font-weight: 400;">Cryotherapy and cryosurgery work by freezing and treating inflammation in the treatment areas. This process leads to an effective reduction in inflammation and immediate treatment of those skin-related problems. </span>
<h2><strong>Potential Risks of Cryotherapy</strong></h2>
<span style="font-weight: 400;">A few significant symptoms to watch out for are extended numbness or redness in the treated area. While typical during therapy, these sensations should not exceed 24 hours. </span>
<span style="font-weight: 400;">Physicians and those experienced with cryogenic therapy treatments know precisely how long one should be exposed to freezing temperatures used in the therapy. As a rule of thumb, cryotherapy sessions should not exceed four minutes in any specific area. </span>
<h2><strong>A Parting Reminder</strong></h2>
<span style="font-weight: 400;">Cryotherapy has improved the quality of life for many individuals, ranging from professional athletes to those suffering from chronic pain. And while there is enough medical and empirical data to back the effectiveness of cryotherapy, one form of therapy may not always work out for everyone. Before undergoing any cryotherapy, make sure you consult with your physician so they may recommend the best kind of treatment for you.</span>
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<div class="et_pb_text_inner"><p><span style="font-weight: 400;">Craving something to snack on? Perhaps reading or watching television are truly incomplete activities when a snack is absent. The crunch of a potato chip or the fizzy taste of a soda is a welcome delight. </span></p>
<p><span style="font-weight: 400;">However, ambling over to the pantry to eye something to eat can be a struggle, especially if, deep down, we know the desired snack is not the healthiest one. </span></p>
<p><span style="font-weight: 400;">There isn't a problem with eating the occasional cookie or chip. The problem with snacking on the delicious salty potato chips or sipping an orange-flavored fizzy drink is that enough is never enough! Even after basically eating the entire bag or helping yourself to another can of soda, you probably still want more. This is where high-protein snacks come in, which not only provide lots of nutrients but are also filling! </span></p>
<p><span style="font-weight: 400;">However, the struggle isn't always the want for an unhealthy treat but rather the lack of desire to make a snack or the lack of options. Fear not! There are numerous high-protein snack recipes that are not only super easy to make but are perfect for vegetarians, vegans and pregnant women. Short on time? Just make these simple and delicious treats to cure your cravings! </span></p>
<p> </p>
<h2><strong>Why Protein Snacks?</strong></h2>
<p><span style="font-weight: 400;">The word 'snack' conjures up images of greasy, salty, and super unhealthy treats, and for that, the word has plenty of negative connotations. </span><a href="https://www.eatingbirdfood.com/high-protein-snacks/" target="_blank" rel="noopener"><span style="font-weight: 400;">However, snacks are beneficial</span></a><span style="font-weight: 400;"> in many ways and can help lead to weight loss and maintenance. Snacks help keep hunger at bay, but the key to these benefits is ensuring that the snacks are high in protein. </span><a href="https://www.eatingbirdfood.com/high-protein-snacks/" target="_blank" rel="noopener"><span style="font-weight: 400;">High protein snacks</span></a><span style="font-weight: 400;"> satisfy cravings, perfect for pregnant women and are great ways to repair muscles! </span></p>
<p> </p>
<h2><strong>Protein Snack Recipes</strong></h2>
<p><span style="font-weight: 400;">Now that you're sold on the wonders of high-protein snacks, perhaps you're asking how you can make these easy snacks yourself. Of course, there are plenty of recipes out there, but here are eight easy high-protein recipes for all kinds of snackers, including vegans, vegetarians or pregnant women! </span></p>
<p> </p>
<h3><strong>Protein Shakes </strong></h3>
<p><a href="https://www.eatingbirdfood.com/protein-shakes/" target="_blank" rel="noopener"><span style="font-weight: 400;">Protein shakes</span></a><span style="font-weight: 400;"> are great for anyone looking to get full and energized without gaining weight. They are full of nutrients and protein and are filling enough that a protein shake could take the place of a meal! </span></p>
<p><span style="font-weight: 400;">Here's a simple way to make this </span><a href="https://www.eatingbirdfood.com/protein-shakes/" target="_blank" rel="noopener"><span style="font-weight: 400;">delicious drink</span></a><span style="font-weight: 400;">:</span></p>
<p><b>Ingredients</b><span style="font-weight: 400;">:</span></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1 cup of ice;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1 cup of frozen milk ice cubes; </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">¼ cup of frozen cauliflower rice (instead of frozen banana);</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Frozen zucchini;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Frozen fruit such as berries.</span></li>
</ul>
<p> </p>
<p><span style="font-weight: 400;">Blend all of these ingredients, and adjust ice or ingredients if needed.Add some toppings, and enjoy!</span></p>
<p><span style="font-weight: 400;">Here's another super quick high-protein snack!</span></p>
<p> </p>
<h4><strong><a href="https://www.eatingbirdfood.com/protein-shakes/" target="_blank" rel="noopener">Vegan Berry Protein Shake</a></strong></h4>
<p><b>Ingredients</b><span style="font-weight: 400;">:</span></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1 scoop (25 g) of vanilla protein powder;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1 cup of frozen mixed berries;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">A handful of spinach (optional);</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1 cup of non-dairy milk;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1 tablespoon of cashew or almond butter;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1/2 teaspoon of chia seeds;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Ice, if necessary.</span></li>
</ul>
<p><span style="font-weight: 400;">Blend the ingredients, and then add any toppings of your choice!</span></p>
<p> </p>
<h3><strong>Protein Snacks for Vegetarians </strong></h3>
<p><span style="font-weight: 400;">These are the ideal protein snack recipes for vegetarians. They are sweet, filling and protein-packed!</span></p>
<p> </p>
<h4><strong><a href="https://www.crispyfoodidea.com/2021/05/keto-peanut-butter-balls.html" target="_blank" rel="noopener">Keto Peanut Butter Balls</a></strong></h4>
<p><b>Ingredients</b><span style="font-weight: 400;">:</span></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1 cup of peanut butter;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">½ cup of protein powder;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">⅓ cup of honey;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">2 teaspoons of vanilla extract;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">½ cup of peanuts (optional);</span></li>
</ul>
<p><span style="font-weight: 400;">For the chocolate coating;</span><b> </b></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">3 ounces of baking chocolate unsweetened;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">3 tablespoons of honey or confectioners swerve sweetener;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1 tablespoon of olive oil.</span></li>
</ul>
<p> </p>
<p><b>Instructions</b><span style="font-weight: 400;">:</span></p>
<ol>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Mix the peanut butter, protein powder, honey, vanilla extract and peanuts in a food processor or blender.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Make 1-inch balls from that soft dough and arrange them in a single layer on a baking sheet or a plate. </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Freeze the balls for about 20-30 minutes to make the mixture firmer and less sticky.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Mix chocolate, sweetener and coconut oil in a bowl to prepare the chocolate coating. Microwave the ingredients in 30-second intervals until melted and smooth.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Remove the peanut butter balls from the freezer and coat the balls in the chocolate mixture. Freeze the balls for more than one hour.</span></li>
</ol>
<p> </p>
<h4><strong><a href="https://hurrythefoodup.com/low-carb-egg-breakfast-muffins/" target="_blank" rel="noopener">Breakfast Egg Muffins</a></strong></h4>
<p><b>Ingredients</b><span style="font-weight: 400;">:</span></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1 bell pepper, red;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">2 spring onions;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">6 eggs;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1 handful of spinach (or any green leaves);</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">½ cup of cheddar cheese (grated, but other cheese is fine, too);</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">¼-½ teaspoon of salt;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">4-5 splashes of hot sauce or 1 teaspoon of curry powder.</span></li>
</ul>
<p> </p>
<p><b>Instructions</b><span style="font-weight: 400;">:</span></p>
<ol>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Preheat the oven to 390 F.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Dice and put the bell pepper and onions</span> <span style="font-weight: 400;">into a bowl.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Chop the spinach and add the leaves to the bowl.</span><b> </b></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Add the eggs and salt and mix well.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Mix in the cheese to the batter.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Add some hot sauce or curry powder.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Pour the egg mixture evenly into a greased muffin tin.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Bake the muffins for 20 minutes. </span></li>
</ol>
<p> </p>
<h2><strong>Protein Snacks for Pregnant Women</strong></h2>
<p><a href="https://fitasamamabear.com/protein-powder-muffins/#recipe" target="_blank" rel="noopener"><span style="font-weight: 400;">Protein is crucial</span></a><span style="font-weight: 400;">, especially during pregnancy, since it helps the baby grow, build the immune system, repair and build tissues and regulate hormones! </span></p>
<p><span style="font-weight: 400;">Some </span><a href="https://fitasamamabear.com/protein-powder-muffins/#recipe" target="_blank" rel="noopener"><span style="font-weight: 400;">foods that are full of protein</span></a><span style="font-weight: 400;"> include:</span></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Kale dip;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Roasted chickpeas;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Kale chips;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Quinoa granola bars;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Dried fruit, including raisins, peaches or prunes;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Peanuts, pecans, walnuts, pistachios, almonds, cashews or sunflower seeds.</span></li>
</ul>
<p><span style="font-weight: 400;">Some of the best easy high-protein snack recipes for pregnant women usually include peanut butter and protein powder. The best part is that these are low-fat protein snack recipes! </span></p>
<p><span style="font-weight: 400;">So, perhaps you're pregnant and getting cravings in the evening and looking for a healthy snack to satisfy these cravings; well, here are some delicious snacks to satisfy any craving! </span></p>
<p> </p>
<h4><strong><a href="https://www.ambitiouskitchen.com/protein-peanut-butter-energy-bites/" target="_blank" rel="noopener">5-Minute Protein Peanut Butter Energy Bites</a></strong></h4>
<p><b>Ingredients</b><span style="font-weight: 400;">:</span></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Peanut butter;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Rolled oats;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Honey, coconut palm syrup or date syrup;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Flaxseed meal;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Chia seeds;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Vanilla extract;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Protein powder of choice;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Cinnamon.</span></li>
</ul>
<p> </p>
<p><b>Instructions</b><span style="font-weight: 400;">:</span></p>
<p><span style="font-weight: 400;">With a food processor:</span><i><span style="font-weight: 400;"> </span></i></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Add peanut butter, honey, vanilla, protein powder, flaxseed meal, oats, cinnamon and chia seeds. Pulse together until well combined. Add in chocolate chips and pulse a few more times. Grab the dough and roll it into 10 balls.</span></li>
</ul>
<p><span style="font-weight: 400;">Without a food processor:</span></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Add wet ingredients to a medium bowl, and mix. Add in dry ingredients and mix until combined. Make dough balls.</span></li>
</ul>
<p> </p>
<h4><strong><a href="https://fitasamamabear.com/protein-powder-muffins/#recipe" target="_blank" rel="noopener">Chocolate Chip Protein Powder Muffins</a></strong></h4>
<p><b>Ingredients</b><span style="font-weight: 400;">:</span></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">½ cup of vegan protein powder;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1 teaspoon of baking powder;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">⅓ cup of almond flour;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1 tablespoon of Tapioca flour;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">¼ cup of dairy-free yogurt;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">⅛ cup of maple syrup;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">¼ cup of mini chocolate chips;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1 egg;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">¼ cup of non-dairy milk.</span></li>
</ul>
<p> </p>
<p><b>Instructions</b><span style="font-weight: 400;">:</span></p>
<ol>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Preheat the oven to 350 F.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Combine the first four ingredients in a baking bowl.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Add in the wet ingredients one by one and mix well.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Fold in the chocolate chips.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Let it sit for 2-3 minutes for the ingredients to absorb.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Use a trigger ice cream scoop to portion the batter into muffin cups.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Bake for 34 minutes. Remove from the oven and let cool fully in the pan.</span></li>
</ol>
<p> </p>
<h2><strong>Vegan Protein Snacks </strong></h2>
<p><span style="font-weight: 400;">Here are some delicious vegan protein snacks that are sweet and salty, respectively. The first recipe is a tasty sweet treat, while the second recipe is a great small snack full of protein that's great to pack when you’re in a rush!</span><b> </b></p>
<p> </p>
<h4><strong><a href="https://nutriciously.com/blackout-brownies/" target="_blank" rel="noopener">Fudgy Blackout Brownies</a></strong></h4>
<p><b>Ingredients</b><span style="font-weight: 400;">:</span></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Cooked black beans;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Dates; </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Almond flour (gluten-free & higher fat flour); </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Almond butter;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Dark cocoa powder; </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Almond milk (any plant-based milk will work here);</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Molasses; </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Hazelnuts; </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Dark chocolate;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Espresso powder. </span></li>
</ul>
<p> </p>
<p><b>Instructions</b><span style="font-weight: 400;">:</span></p>
<ol>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Preheat the oven to 350 degrees and line a 9×13 baking pan with parchment paper.</span><b> </b></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Soak the pitted dates in a bowl of hot water for about 30 minutes,</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Drain the dates and put them into the food processor alongside the molasses, almond butter, almond milk and vanilla extract to obtain a creamy puree.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Then add the black beans to obtain a creamy texture.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Mix and add almond flour, espresso powder, flax seeds, cocoa powder and baking powder in the food processor on top of the black bean mixture.</span><b> </b></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Process the ingredients to obtain a homogeneous, smooth mixture.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Fold in the hazelnuts & chocolate.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Transfer the batter from the food processor into a large bowl and add the chopped dark chocolate and the toasted hazelnuts, folding them gently.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Pour the batter evenly into the baking pan and bake for 20 minutes..</span><b> </b></li>
</ol>
<p> </p>
<h4><strong><a href="https://thatveganbabe.com/lentil-chips/" target="_blank" rel="noopener">Rosemary Lemon Baked Lentil Chips</a></strong></h4>
<p><b>Ingredients</b><span style="font-weight: 400;">:</span></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Red lentils;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Water;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Salt;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Lemon juice;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Rosemary;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Olive oil.</span></li>
</ul>
<p> </p>
<p><b>Instructions</b><span style="font-weight: 400;">:</span></p>
<ol>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Soak the lentils in water for a minimum of three hours to soften them.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Blend the soaked lentils with one cup of water, salt and any seasonings to taste!</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Spread the blended lentil mixture evenly onto a lined baking tray. Bake for 30 minutes at 350 F. </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Remove from the oven and cut the lentil flatbread into chip-shaped triangles. Bake the triangles on a rack for 30-35 minutes.</span></li>
</ol>
<p> </p>
<h2><strong>A Parting Reminder</strong></h2>
<p><span style="font-weight: 400;">Next time the craving for a snack starts to creep in, remember the importance of eating protein and the ease with which you can make high-protein snacks! You don't need to cut snacks like cookies entirely out of your diet, but eat these things in moderation. Opt for a high-protein snack when looking for something to munch on when watching television or packing a lunch bag for work. </span></p>
<p><span style="font-weight: 400;">High protein snacks provide a filling source of healthy nutrients. These snacks are also easy to make with ingredients you can use at home! So, if you're late to the office, grab some peanut butter or protein powder and make an easy snack. Now, enjoy some peanut butter bites and have fun reading that book!</span></p></div>
</div>
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<div class="et_pb_text_inner"><blockquote><p><span style="font-weight: 400;">“In some ways, it feels as if my journey has only just begun,” Dr. Desirée Cox said. </span></p>
</blockquote>
<p><span style="font-weight: 400;">Dr. Desirée Cox grew up in The Bahamas before the country’s independence, and not on the tropical vacationing side of Nassau - instead on the poor side, the ‘over-the-hill’ neighborhoods in a family of founders for fundamental Christian Pentecostal churches. Her mother, Ena-Mae Cox, insisted that her daughters have the best possible educational opportunities. She wanted her girls to be strong independent women with the skills and confidence to chart their own destinies and create their place in the world. </span></p>
<p><span style="font-weight: 400;">“I grew up poor and with a richness of love, hope and possibility all around me,” Dr. Desirée said. </span></p>
<p><span style="font-weight: 400;">Dr. Desirée was an all-around exceptional academic student with a strong interest and aptitude in the sciences and a passion for music. With a father, James, who taught himself to play four musical instruments professionally and to speak fluent French from comic books and listening to a French-speaking station on transistor radio, Dr. Desirée had it in her blood to love music and would go on to sing and play the piano and perform. This idea that you can do anything you put your mind to, with or without money, was built into Dr. Desirée’s DNA from childhood. </span></p>
<p><span style="font-weight: 400;">Dr. Desirée started her academic journey studying quantum chemistry at McGill University. She then went on to win a Rhodes Scholarship to study medicine at Oxford University, becoming the first Bahamian to win a Rhodes Scholarship and the first woman British Caribbean Rhodes Scholar. As a medical student, she was struck by a sense – an instinct and deep intuition – that the Western approach to medicine was somehow primitive, and that there must be a better way. This idea became a significant driver for her years in clinical medicine studies. </span><span style="font-weight: 400;"> </span></p>
<p><span style="font-weight: 400;">“I would wake up at around four o’clock in the morning and read philosophy, medical anthropology, and history of the sciences. I read across a wide range of disciplines in the sciences, arts, and humanities, trying to refine my question. 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. It took three years of clinical medical training to refine the question I was trying to answer,” she said. </span><span style="font-weight: 400;"> </span></p>
<p><span style="font-weight: 400;">Dr. Desirée’s intense curiosity and focus immersed her in a community of Oxford University students and Rhodes Scholars studying in a place where she could openly discuss her ideas and share them with her fellow students and professors while attending regular medical lectures. This ultimate question pressed and tugged at her continuously: How did we end up with the medicine and medical system we currently have, and could we reverse engineer this to create a more advanced, more ‘whole-person’ centered system that’s more aligned with the mind-body’s ability to heal itself? </span></p>
<p><span style="font-weight: 400;">After completing her medical degree at Oxford University, Dr. Desirée went to Cambridge University to earn her Master of Philosophy (MPhil) and Ph.D. degrees. Her advanced studies focused on the social, historical, cultural, methodological, and political issues that shaped Western medicine and the randomized control clinical trial (RCT) used for determining the efficacy of modern biomedicines. Dr. Desirée eventually specialized in psychiatry in London after completing her Ph.D. In her quest to embody the new medical paradigm she aimed to champion, she retrained her singing voice and, for a while, worked as a doctor by day and jazz singer by night. In the years to come, Dr. Desirée would become a professional visual artist and the CEO/Founder of the Biotech R&D company BioPep, as well as a medical doctor and musician. </span></p>
<p><span style="font-weight: 400;">There are many roads to regenerative health. For Dr. Desirée, navigating her path to the emerging field of regenerative medicine and activating the body’s self-healing mechanisms (while still working as a doctor) spanned close to two decades and crossed into different vistas of medicine, research, academia, arts, and humanities, and even the pharmaceutical industry. Ultimately, she concluded that the key to regenerative health and longevity is lifestyle and behavioral change, as well as repair and reversal of metabolic damage. </span></p>
<p><span style="font-weight: 400;">In 2014, she was invited by the prime minister of The Bahamas, who was visiting London at the time, to help the Bahamian government develop an ethical model for research on stem cell and regenerative medicines to be conducted safely and ethically. The idea was that patients with unmet needs would be able to come to The Bahamas and have access to these advanced therapies with ethical and regulatory oversight. </span></p>
<p><span style="font-weight: 400;">Beyond the safety aspect, which is paramount, Dr. Desirée’s vision is that the data and evidence collected by US and internationally-based companies providing access to stem cells and regenerative medicine technologies in The Bahamas could be repatriated to the US and elsewhere as part of their dossier for obtaining FDA and European Medicines Association (EMA) regulatory authorization. </span></p>
<p><span style="font-weight: 400;">“The organizing and operating systems we create shape our realities and our ability to realize the potential of the technologies we discover and develop,” Dr. Desirée said. </span><span style="font-weight: 400;"> </span></p>
<p><span style="font-weight: 400;">In 2018, Dr. Desirée received a Stem Cell Advocacy Award at the World Stem Cell Summit (WSCS) for her work in The Bahamas. That same year, she created The HEALinc (</span><a href="https://www.thehealinc.org/" target="_blank" rel="noopener"><span style="font-weight: 400;">https://www.thehealinc.org</span></a><span style="font-weight: 400;">) and the annual</span><a href="https://www.healincsummit.com/" target="_blank" rel="noopener"> <span style="font-weight: 400;">HEALinc Future Health Innovation Summit</span></a><span style="font-weight: 400;"> (</span><a href="https://www.healincsummit.com/" target="_blank" rel="noopener"><span style="font-weight: 400;">https://www.healincsummit.com</span></a><span style="font-weight: 400;">) platform, the realization of a vision whose origins date back to her medical school days at Oxford. The mission of The HEALinc is to advance the future of healthcare through cutting-edge technologies, mentorship of future health leaders, and education on scientific breakthroughs and innovative healing products. She is particularly passionate about incorporating “young minds” into her Summit so that young adults can get a glimpse of the future of medicine and the sciences beyond their textbooks. </span></p>
<p><span style="font-weight: 400;">“The idea was always for the 2018, 2019, and 2023 HEALinc Summits – the first five years of the Summit – to be held in The Bahamas. From 2023 onwards, the HEALinc Summit will be held biannually in The Bahamas. In the years between 2024 and 2026 we’ll be convening the Summit in different parts of the world, because my aim is to connect the dots,” Dr. Desirée said. </span></p>
<p><span style="font-weight: 400;">The Summit has a clear purpose of connecting the dots between quality of life, longevity, and regenerative health to generate a newly connected narrative so people can embed their own personalized health and wellness system in this new paradigm of medicine. In a world where biotech entities, governments, and organizations are constantly competing to prove they offer the best in healthcare, it’s easy for individuals to become confused about what’s right for themselves, their families, and their communities. </span></p>
<p><span style="font-weight: 400;">“You see, when we think of operating systems, it’s important to see the human mind-body as a complex operating system. Where the mind goes, the body must follow. That’s why the aim of the HEALinc Summit is to curate a dynamic connected story of regenerative health so people are empowered to reprogram their minds and reclaim their power and self-sovereignty. ‘Your Health, Your Future, Your Decision’ is the HEALinc motto. So, every year the Summit meets, people will be part of the story as it evolves and emerges,” she said. </span></p>
<p><span style="font-weight: 400;">The main goal Dr. Desirée wants to achieve is quality of life paired with longevity through her Summit, her work, and regenerative medicine. She believes that life is not worth living if there is no incentive to pursue longevity. That’s why Dr. Desirée aims to achieve both. </span></p>
<p><span style="font-weight: 400;">In working to achieve this ideal, Dr. Desirée believes that the healthcare workforce also needs to evolve. </span></p>
<p><span style="font-weight: 400;">Dr. Desirée plans to make the materials available afterward so others can work and educate themselves on the topics covered at the Summit. The publication of the HEALinc Summit proceedings in journals, as well as recordings of the lectures, will be used to help attendees of the Summit educate themselves. Being able to attend the Summit virtually as well as in-person makes this possible. </span></p>
<p><span style="font-weight: 400;">Both medical and non-medical professionals from all over the world attend and sponsor Dr. Desirée’s Summit because they believe in her goals and passion for creating a new, more inclusive paradigm of health that embraces diverse views. </span></p>
<p><span style="font-weight: 400;">“I'm blown away every year and really grateful for the number of people that contribute in so many different ways to make these three days possible,” Dr. Desirée said. </span></p>
<p><span style="font-weight: 400;">Dr. Desirée Cox, MD, MPhil, Ph.D., is a medical doctor, visual artist, and CEO of the US Regenerative Medicine R&D Biotech company BioPep. Since 2015 she has spearheaded the ethical model and regulatory oversight system for stem cell and regenerative medicine in The Bahamas. She is based in New York and The Bahamas and is the CEO/Founder of The HEALinc. The HEALinc Future Health Innovation Summit focuses on longevity and quality of life through regenerative therapy forms. It pairs with healthcare innovators and leaders to improve the overall health of humankind while ensuring accessible and affordable ways to achieve the goal of people worldwide. To learn more about her upcoming 2023 HEALinc Summit, held from April 17</span><span style="font-weight: 400;">th</span><span style="font-weight: 400;"> -19th at The Atlantis Resort on Paradise Island, The Bahamas, or to register for it, visit</span><a href="https://www.healincsummit.com/" target="_blank" rel="noopener"> <span style="font-weight: 400;">https://www.healincsummit.com</span></a><span style="font-weight: 400;">. </span></p></div>
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<div class="et_pb_text_inner"><p><span style="font-weight: 400;">Eating disorders are a truly debilitating and deadly set of mental health issues. They </span><a href="https://theconversation.com/factcheck-qanda-do-eating-disorders-have-the-highest-mortality-rate-of-all-mental-illnesses-66495" target="_blank" rel="noopener"><span style="font-weight: 400;">have one of the highest fatality rates</span></a><span style="font-weight: 400;"> out of all mental health conditions, with someone dying</span><a href="https://www.verywellmind.com/yes-eating-disorders-can-be-deadly-1138269" target="_blank" rel="noopener"><span style="font-weight: 400;"> approximately every hour</span></a><span style="font-weight: 400;"> from an eating disorder complication in the U.S.</span></p>
<p><span style="font-weight: 400;">The prominence of eating disorders is on the rise. </span><a href="https://academic.oup.com/ajcn/article/109/5/1402/5480601" target="_blank" rel="noopener"><span style="font-weight: 400;">A literature review published in the American Journal of Clinical Nutrition</span></a><span style="font-weight: 400;"> of 121 studies conducted between 2000-2018 found that the prevalence of eating disorders doubled during the period 2013-2018 when compared to 2000-2006.</span></p>
<p><span style="font-weight: 400;">Outside of the extensive socioeconomic detriments of eating disorders, these conditions can severely affect one's sense of identity. </span><a href="https://www.psychologytoday.com/za/basics/identity" target="_blank" rel="noopener"><span style="font-weight: 400;">Identity is a complex psychological concept</span></a><span style="font-weight: 400;"> that refers to the facets of one's answer to the questions: </span><i><span style="font-weight: 400;">who am I </span></i><span style="font-weight: 400;">or </span><i><span style="font-weight: 400;">who do I want to be?</span></i></p>
<p><span style="font-weight: 400;">We must unpack identity and its changes under the influence of eating disorders to discern it accurately and productively.</span></p>
<p> </p>
<h2><strong>What Is an Eating Disorder?</strong></h2>
<p><a href="https://www.psychiatry.org/patients-families/eating-disorders/what-are-eating-disorders" target="_blank" rel="noopener"><span style="font-weight: 400;">According to the American Psychiatric Association (APA)</span></a><span style="font-weight: 400;">, eating disorders are a group of conditions typified by disrupting eating behaviors and patterns due to psychological distress.</span></p>
<p><span style="font-weight: 400;">The causes and symptoms of eating disorders can be comprehensively examined and understood through </span><a href="https://www.urmc.rochester.edu/medialibraries/urmcmedia/education/md/documents/biopsychosocial-model-approach.pdf" target="_blank" rel="noopener"><span style="font-weight: 400;">the biopsychosocial (BPS) model</span></a><span style="font-weight: 400;">, the brainchild of American psychiatrist George Engel. Engel proposed that we should view medical conditions through three distinct lenses: biological, psychological and sociological. </span></p>
<p><span style="font-weight: 400;">The example below illustrates the benefit of using a multi-pronged approach when considering the causes and symptoms of a disorder:</span></p>
<p><span style="font-weight: 400;">A teenage boy has a genetic predisposition to an eating disorder (biological), suffers from low self-esteem (psychological) and grows up in an environment imbued with unrealistic body image expectations (sociological). As a result, he develops an eating disorder. Due to the eating disorder, the boy experiences unhealthy weight fluctuations (biological), becomes pathologically self-conscious regarding his appearance (psychological) and neglects relationships due to his obsession with his physique (sociological).</span></p>
<p> </p>
<h2><strong>Are Eating Disorders Diseases?</strong></h2>
<p><a href="https://dictionary.cambridge.org/dictionary/english/disease" target="_blank" rel="noopener"><span style="font-weight: 400;">In a definitional sense</span></a><span style="font-weight: 400;">, a disease is an abnormality causing the interruption of the normal functioning of a biological organism.</span></p>
<p><a href="https://bioethics.miami.edu/_assets/pdf/education/ethics-and-medical-humanities-pathway/ethics-and-medical-humanities-pathway-student-projects/2021-tamargo.pdf" target="_blank" rel="noopener"><span style="font-weight: 400;">Even though some medical insurance companies</span></a><span style="font-weight: 400;"> do not provide coverage for eating disorders since they do not consider them actual diseases, it is clear that eating disorders can fit the definition.</span></p>
<p> </p>
<h3><strong>What Are the Criteria for Eating Disorders?</strong></h3>
<p><a href="https://www.psychiatry.org/psychiatrists/practice/dsm" target="_blank" rel="noopener"><span style="font-weight: 400;">The APA's Diagnostic and Statistical Manual of Mental Disorders (DSM)</span></a><span style="font-weight: 400;"> is considered the leading authority on the classification and definition of mental illnesses. The DSM's latest iteration, the DSM-5, recognizes </span><a href="https://www.mccallumplace.com/admissions/dsm-5-diagnostic-criteria/" target="_blank" rel="noopener"><span style="font-weight: 400;">the following eating disorders</span></a><span style="font-weight: 400;"> with their respective diagnostic criteria:</span></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><b>Anorexia nervosa</b><span style="font-weight: 400;">: The reduction of sustenance to the point of reaching a dangerously low body weight, an irrational fear of gaining weight and body dysmorphia.</span></li>
<li style="font-weight: 400;" aria-level="1"><b>Bulimia nervosa</b><span style="font-weight: 400;">: Consuming a significant amount of food in a short period (a couple of hours) and then "purging" by throwing up, using laxatives or exercising excessively.</span></li>
<li style="font-weight: 400;" aria-level="1"><b>Binge eating disorder</b><span style="font-weight: 400;">: Eating an abnormally large amount of food quickly and feeling immense guilt after consuming it.</span></li>
<li style="font-weight: 400;" aria-level="1"><b>Avoidant/restrictive food intake disorder (ARFID)</b><span style="font-weight: 400;">: Avoiding eating to the extent of becoming nutritionally deficient and underweight. Those afflicted with ARFID do not behave this way due to their body image issues.</span></li>
<li style="font-weight: 400;" aria-level="1"><b>Other specified feeding and eating disorders (OSFED)</b><span style="font-weight: 400;">: Those afflicted with OSFED can display a combination of the symptoms of other eating disorders but do not meet the full diagnostic criteria for any single one of them.</span></li>
</ul>
<p> </p>
<h3><strong>Eating Disorder Triggers</strong></h3>
<p><span style="font-weight: 400;">Many mental health issues are characterized by triggers describing a </span><a href="https://www.nami.org/Blogs/NAMI-Blog/January-2022/Understanding-Mental-Illness-Triggers" target="_blank" rel="noopener"><span style="font-weight: 400;">stimulus that leads to an adverse emotional response</span></a><span style="font-weight: 400;">. Triggers are diverse and can be external (a place, sound or smell) or internal (experiencing a particular feeling).</span></p>
<p><span style="font-weight: 400;">It is common for those with eating disorders to have triggers. However, as with other mental health disorders, triggers are often highly unique and specific to a person's life experience.</span></p>
<p><a href="https://www.healthline.com/health/mental-health/emotional-triggers#finding-yours" target="_blank" rel="noopener"><span style="font-weight: 400;">Common eating disorder triggers include</span></a><span style="font-weight: 400;">:</span></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Negative emotions such as anger, disappointment, fear, sadness, betrayal, rejection and frustration;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Interacting with abusers;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Interacting with individuals who form part of a toxic social dynamic;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Reminders of traumatic events such as sounds, places, smells and other determinants of context;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Feeling unsafe or being in an uncomfortable and unfamiliar situation.</span></li>
</ul>
<p> </p>
<h3><strong>Eating Disorder Treatments</strong></h3>
<p><span style="font-weight: 400;">While eating disorders refer to a varied group of disorders, some common themes are found in their treatments.</span></p>
<p><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4096990/" target="_blank" rel="noopener"><span style="font-weight: 400;">Psychological-based therapies for eating disorders</span></a><span style="font-weight: 400;"> are both effective and popular. </span><a href="https://www.mayoclinic.org/diseases-conditions/eating-disorders/in-depth/eating-disorder-treatment/art-20046234" target="_blank" rel="noopener"><span style="font-weight: 400;">The most common psychological treatment options</span></a><span style="font-weight: 400;"> include cognitive behavioral therapy (CBT), family-based therapy and group therapy. If these interventions are unsuccessful, more intensive forms of psychological therapy, such as admission into a specialty clinic or hospital, are available.</span></p>
<p><span style="font-weight: 400;">Other treatment approaches include education around diet and nutrition supplemented by planning around one's eating behaviors.</span></p>
<p><span style="font-weight: 400;">Lastly, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3000192/" target="_blank" rel="noopener"><span style="font-weight: 400;">pharmaceutical therapies are available for eating disorders</span></a><span style="font-weight: 400;">. They often include medications such as antidepressants and gastroenterological drugs.</span></p>
<p> </p>
<h2><strong>What Is Identity As a Psychological Concept?</strong></h2>
<p><span style="font-weight: 400;">In psychology, identity is a complex, multi-faceted term. Simply put, identity is at the heart of the answer to the question: </span><i><span style="font-weight: 400;">who are you?</span></i><span style="font-weight: 400;"> It entails aspects of one's </span><a href="https://www.simplypsychology.org/self-concept.html" target="_blank" rel="noopener"><span style="font-weight: 400;">sense of self</span></a><span style="font-weight: 400;">, defined as how one perceives themselves in terms of attributes.</span></p>
<p><span style="font-weight: 400;">Many individuals firmly</span><a href="https://www.psychologytoday.com/us/blog/science-choice/201412/basics-identity" target="_blank" rel="noopener"><span style="font-weight: 400;"> base their identity on their values</span></a><span style="font-weight: 400;">, which are often the cornerstone of one's decision-making process. Consequently, identity can be strongly tied to an individual's cultural and social upbringing and environment since these factors usually influence a person's value system.</span></p>
<p><a href="https://www.apa.org/science/about/psa/2019/07/multiple-identities" target="_blank" rel="noopener"><span style="font-weight: 400;">Some psychologists argue</span></a><span style="font-weight: 400;"> that having multiple identities is beneficial and, in some ways, necessary for everyday life. Humans fulfill multiple roles throughout their lives. For example, an individual can be a daughter, sister, mother, wife, teacher, student and professional at various points in life and even satisfy some of these roles concurrently. Each of these roles entails different privileges and responsibilities, requiring different behaviors and approaches. </span></p>
<p><span style="font-weight: 400;">This is not to say that one should be chameleon-esque. However, a well-adapted and well-socialized person should be able to balance their innate personality with the demands of the environment and alter this balance as the need arises.</span></p>
<p><span style="font-weight: 400;">Problems can crop up</span> <span style="font-weight: 400;">when an individual excessively identifies with a particular role or sub-personality to the detriment of others. This "over-identification" with a specific role or sub-personality is how eating disorders can negatively impact a person's identity and sense of self.</span></p>
<p><span style="font-weight: 400;">The identity that people assign to a given individual can notably impact their overall behavior and, indeed, their own self-assessment.</span></p>
<p> </p>
<h2><strong>How Do Eating Disorders Affect Identity?</strong></h2>
<p><span style="font-weight: 400;">Eating disorders can affect one's sense of self and the identity assigned by society. </span><a href="https://eatingdisordersreview.com/social-identity-and-its-impact-on-eating-disorders/" target="_blank" rel="noopener"><span style="font-weight: 400;">A study of women diagnosed with anorexia nervosa</span></a><span style="font-weight: 400;"> found that the women felt stigmatized by their diagnosis and, to compensate, sought out pro-eating disorder communities online. </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7926357/" target="_blank" rel="noopener"><span style="font-weight: 400;">Further studies</span></a> <span style="font-weight: 400;">have found that online pro-eating disorder communities offer those afflicted with these disorders a place to feel accepted and validated in their dysfunctional behavior. </span></p>
<p><span style="font-weight: 400;">Such online environments can harm those with eating disorders, as they normalize and create a sense of pride in damaging behavior patterns. Surrounding oneself with an open-minded, understanding, caring and honest support system is a powerful way to ensure that such an outcome does not occur.</span></p>
<p><span style="font-weight: 400;">Those who have battled eating disorders for long periods </span><a href="https://www.emilyprogram.com/blog/who-am-i-without-my-eating-disorder/" target="_blank" rel="noopener"><span style="font-weight: 400;">can also struggle to dissociate themselves from their disorder</span></a><span style="font-weight: 400;">. Even once someone has entered into prolonged eating disorder recovery, they might have difficulty moving past their illness, which carries the danger of relapse. </span></p>
<p><span style="font-weight: 400;">Individuals should recognize that while an eating disorder was part of their life for a time, it does not need to be a defining factor that prevents them from growing and healing. Attending effective and professional psychological therapy can help ease the transition from intensive therapy to normalcy, thereby avoiding the downfalls of "over-identification" with one's eating disorder.</span></p>
<p> </p>
<h2><strong>Defeating an Eating Disorder and Regaining One's Identity</strong></h2>
<p><span style="font-weight: 400;">Recovery from an eating disorder is possible with the right tools and a supportive environment. Once it has been achieved, take care not to let yourself be hindered by the labels and stigma associated with eating disorders. Learning to healthily transition from intensive eating disorder interventions to living a well-adjusted life within the framework of an effective support system can be the foundation of a well-balanced and fulfilled life.</span></p>
<p><span style="font-weight: 400;">If you or someone you know may be struggling with an eating disorder, contact the National Eating Disorder Association for support </span><a href="https://www.nationaleatingdisorders.org/help-support/contact-helpline" target="_blank" rel="noopener"><span style="font-weight: 400;">here</span></a><span style="font-weight: 400;">. (QR code for print)</span></p></div>
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<div class="et_pb_text_inner"><p><span style="font-weight: 400;">Everyone has put up with bloating at least once- your belly unexpectedly becomes puffed, and all you can do is caress it. If you didn’t consume a few beers that day (a case in which there’s no question concerning the source of bloating!), you might wonder what causes your bloating. </span></p>
<p> </p>
<h2><b>What Causes Bloating?</b></h2>
<p><a href="https://www.medicalnewstoday.com/articles/321869#causes" target="_blank" rel="noopener"><span style="font-weight: 400;">Bloating</span></a><span style="font-weight: 400;"> occurs when your gastrointestinal tract is filled in one of its sections with excessive gas or air. It can also be caused by too much water retention or by the inflammation of the digestive tract.</span></p>
<p><span style="font-weight: 400;">Bloating has many diverse causes, sometimes unclear, but the most frequent </span><a href="http://webmd.com/digestive-disorders/ss/slideshow-tips-to-reduce-bloating" target="_blank" rel="noopener"><span style="font-weight: 400;">causes</span></a><span style="font-weight: 400;"> are:</span></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">fried foods and fatty foods;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">indigestible carbohydrates;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">soda water and drinks, beer;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">menstruation;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">low potassium levels;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">reduced water consumption. </span></li>
</ul>
<p> </p>
<h2><b>Can a Dietary Change Relieve Bloating?</b></h2>
<p><span style="font-weight: 400;">Two dietary </span><a href="https://health.clevelandclinic.org/foods-that-help-with-bloating/" target="_blank" rel="noopener"><span style="font-weight: 400;">changes</span></a><span style="font-weight: 400;"> might bring relief to your bloating problem:</span></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">high-fiber food and/or</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">drinking enough water.</span></li>
</ul>
<p><span style="font-weight: 400;">Fiber-rich food is good for bloating because it makes your digestive system work at a normal pace. The same thing can be said about good hydration. Using these tips, you might find significant relief. </span></p>
<p> </p>
<h2><b>What Foods Bring Relief from Bloating?</b></h2>
<p><span style="font-weight: 400;">There’s no doubt that foods can cause bloating, but there are some foods that might debloat your stomach. Best foods for bloating are usually those providing </span><a href="https://www.womenshealthmag.com/food/a19997333/foods-to-help-de-bloat/?utm_source=google&utm_medium=cpc&utm_campaign=arb_ga_whm_md_dsa_prog_org_us_a19997333&gclid=CjwKCAjw2OiaBhBSEiwAh2ZSP2CKhg0NDSxStOZsERAP-R2pRn9jaMfS_812uCXEQOblgTxf7druexoCT4AQAvD_BwE" target="_blank" rel="noopener"><span style="font-weight: 400;">good hydration, fibers and potassium</span></a><span style="font-weight: 400;">, because these three elements work together to maintain a healthy digestive system.</span></p>
<ul>
<li aria-level="1"><b>Avocado</b></li>
</ul>
<p><span style="font-weight: 400;">When it comes to a healthy diet, avocado usually occupies a leading place. We find it by itself, in vegan recipes, sandwiches, salads and even in sushi. A favorite food for BIO diets, avocado is rich in potassium, antioxidants and healthy fibers, each essential for </span><a href="https://www.healthline.com/nutrition/foods-that-help-with-bloating" target="_blank" rel="noopener"><span style="font-weight: 400;">reducing bloating</span></a><span style="font-weight: 400;"> and for a healthy digestive system. </span></p>
<p> </p>
<ul>
<li aria-level="1"><b>Watermelon</b></li>
</ul>
<p><a href="https://www.womenshealthmag.com/food/a19997333/foods-to-help-de-bloat/?utm_source=google&utm_medium=cpc&utm_campaign=arb_ga_whm_md_dsa_prog_org_us_a19997333&gclid=CjwKCAjw2OiaBhBSEiwAh2ZSP2CKhg0NDSxStOZsERAP-R2pRn9jaMfS_812uCXEQOblgTxf7druexoCT4AQAvD_BwE" target="_blank" rel="noopener"><span style="font-weight: 400;">Watermelon</span></a><span style="font-weight: 400;"> is a key food to consume if you want to both avoid gaining weight and reduce bloating. Because it is 90% water, watermelon is a low-calorie food and helps the body to reach the hydration level necessary for eliminating gas pockets.</span></p>
<p> </p>
<ul>
<li aria-level="1"><b>Bananas </b></li>
</ul>
<p><span style="font-weight: 400;">Abundant sources of </span><a href="https://www.bmhsc.org/blog/13-foods-that-reduce-bloating" target="_blank" rel="noopener"><span style="font-weight: 400;">bloating-reducing potassium</span></a><span style="font-weight: 400;">, bananas can be found on most dining room tables. Eating bananas can be a significant step forwards in the fight against bloating thanks to their potassium concentration, which reduces excess sodium and, thus, excessive water retention. </span></p>
<p> </p>
<ul>
<li aria-level="1"><b>Yogurt</b></li>
</ul>
<p><span style="font-weight: 400;">Yogurt contains probiotics also found in your gastrointestinal tract. Their function is to maintain a </span><a href="https://www.eatingwell.com/article/290376/8-foods-to-help-you-debloat/" target="_blank" rel="noopener"><span style="font-weight: 400;">balanced digestive system</span></a><span style="font-weight: 400;"> and to reduce gut inflammation. You may be lactose intolerant. There’s still a way for you to enjoy yogurt and partake of its benefits. You can try kefir, which is also rich in probiotics.</span></p>
<p> </p>
<ul>
<li aria-level="1"><b>Blueberries</b></li>
</ul>
<p><span style="font-weight: 400;">Blueberries are a </span><a href="https://health.clevelandclinic.org/foods-that-help-with-bloating/" target="_blank" rel="noopener"><span style="font-weight: 400;">rich source of fiber</span></a><span style="font-weight: 400;"> that combines with antioxidants to reduce bloating. Buying them frozen for smoothies won’t affect their nutritional virtues, so you can still enjoy your refreshing blueberry smoothie.</span></p>
<p> </p>
<ul>
<li aria-level="1"><b>Oranges </b></li>
</ul>
<p><span style="font-weight: 400;">Due to being filled with water, healthy fibers and potassium, oranges may help </span><a href="https://www.womenshealthmag.com/food/a19997333/foods-to-help-de-bloat/?utm_source=google&utm_medium=cpc&utm_campaign=arb_ga_whm_md_dsa_prog_org_us_a19997333&gclid=CjwKCAjw2OiaBhBSEiwAh2ZSP2CKhg0NDSxStOZsERAP-R2pRn9jaMfS_812uCXEQOblgTxf7druexoCT4AQAvD_BwE" target="_blank" rel="noopener"><span style="font-weight: 400;">alleviate</span></a><span style="font-weight: 400;"> your bloating problem.</span></p>
<p> </p>
<ul>
<li aria-level="1"><b>Sweet potatoes</b></li>
</ul>
<p><a href="https://www.womenshealthmag.com/food/a19997333/foods-to-help-de-bloat/?utm_source=google&utm_medium=cpc&utm_campaign=arb_ga_whm_md_dsa_prog_org_us_a19997333&gclid=CjwKCAjw2OiaBhBSEiwAh2ZSP2CKhg0NDSxStOZsERAP-R2pRn9jaMfS_812uCXEQOblgTxf7druexoCT4AQAvD_BwE" target="_blank" rel="noopener"><span style="font-weight: 400;">Sweet potatoes</span></a><span style="font-weight: 400;"> have a significant advantage over regular potatoes. They contain elements that blast excessive water retention, preventing the formation of gas bubbles.</span></p>
<p> </p>
<ul>
<li aria-level="1"><b>Cucumbers</b></li>
</ul>
<p><a href="https://www.bmhsc.org/blog/13-foods-that-reduce-bloating" target="_blank" rel="noopener"><span style="font-weight: 400;">Cucumbers</span></a><span style="font-weight: 400;"> ensure good hydration for your digestive system thanks to their high water concentration. It also contains two elements providing fluidity throughout the intestinal tract.</span></p>
<p> </p>
<ul>
<li aria-level="1"><b>Apples </b></li>
</ul>
<p><span style="font-weight: 400;">This common fruit, rich in potassium and natural fibers, may also help you </span><a href="https://www.livestrong.com/article/318778-how-to-eliminate-gas-and-bloating-by-eating-apples/" target="_blank" rel="noopener"><span style="font-weight: 400;">reduce bloating</span></a><span style="font-weight: 400;">. Apples provide good hydration, ensuring that the digestive tract works at its normal pace. </span></p>
<p> </p>
<ul>
<li aria-level="1"><b>Oatmeal </b></li>
</ul>
<p><span style="font-weight: 400;">Oatmeal recipes are the best friend of gym-goers. They provide essential nutrients at a low-calorie intake. They also contain </span><a href="https://www.bmhsc.org/blog/13-foods-that-reduce-bloating" target="_blank" rel="noopener"><span style="font-weight: 400;">a fiber called beta-glucan</span></a><span style="font-weight: 400;">, an anti-inflammatory agent that helps the digestive system work as smoothly as possible.</span></p>
<p> </p>
<ul>
<li aria-level="1"><b>Kiwifruit</b></li>
</ul>
<p><span style="font-weight: 400;">Kiwifruit has become one of the most popular </span><a href="https://www.healthline.com/nutrition/kiwi-benefits#Kiwi-benefits" target="_blank" rel="noopener"><span style="font-weight: 400;">healthy foods</span></a><span style="font-weight: 400;">. It supports heart health, digestive health, and it also boosts your immunity. Due to an enzyme called actinidin and its potassium content, kiwifruit is a good fruit for a bloated stomach. </span></p>
<p> </p>
<ul>
<li aria-level="1"><b>Tomatoes</b></li>
</ul>
<p><span style="font-weight: 400;">Tomatoes are an accessible </span><a href="https://www.womenshealthmag.com/food/a19997333/foods-to-help-de-bloat/?utm_source=google&utm_medium=cpc&utm_campaign=arb_ga_whm_md_dsa_prog_org_us_a19997333&gclid=CjwKCAjw2OiaBhBSEiwAh2ZSP2CKhg0NDSxStOZsERAP-R2pRn9jaMfS_812uCXEQOblgTxf7druexoCT4AQAvD_BwE" target="_blank" rel="noopener"><span style="font-weight: 400;">source of fibers</span></a><span style="font-weight: 400;"> that help you fight against bloating. Their high water concentration can also provide sufficient hydration for your digestive system. We only have one piece of advice: don’t heat them because this would reduce their fiber and water content.</span></p>
<p> </p>
<h2><b>Other tips to avoid bloating</b></h2>
<p><a href="https://health.clevelandclinic.org/foods-that-help-with-bloating/"><span style="font-weight: 400;">Cases of bloating</span></a><span style="font-weight: 400;"> are frequently linked to overeating, even by ordinary observers. It stretches your stomach, leading to the formation of gas or air bubbles. Eating smaller portions ensures that your stomach keeps its natural size and functionality. </span></p>
<p><span style="font-weight: 400;">If eating too much in one meal doesn’t help with your bloating, neither does gulping down food. We recommend you eat slower to avoid eating too much… air! As strange as it sounds, Aerophagia is a real thing, and we should try avoiding it because it sure doesn’t help with our bloating problem. </span></p>
<p><span style="font-weight: 400;">An exercise routine or a walk in the park can also be great tips to avoid bloating that we recommend you incorporate into your lifestyle. When you feel bloated, try to take a walk! </span></p>
<p> </p>
<h2><b>Conclusion</b></h2>
<p><span style="font-weight: 400;">Finding relief from bloating may sometimes seem difficult, given that it requires a change in our lifestyle and diet. But delicious food can make everything easier. When shopping at a grocery store in the future, bloating-fighting foods will attract you with more than just their smell and taste. By remembering our medical and dietary tips for bloating, your problem could fade away little by little.</span></p></div>
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</div>https://topdoctormagazine.com/wp-content/uploads/2023/03/Bloated-Stomach.pnghttps://topdoctormagazine.com/issues/what-food-helps-with-a-bloated-stomach/27481How To Cope With An Anxiety Disorder – 10 Ways To Prevent A Panic Attack2023-03-13 20:32:20<div class="et_pb_section et_pb_section_12 et_section_regular" >
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<div class="et_pb_text_inner"><span style="font-weight: 400;">A sudden sense of fear, dizziness, sweating, breathing problems and a racing heart – panic attacks are overwhelming and mentally draining. They can leave you powerless for a few minutes before your body returns to its normal state. Struggling with an anxiety disorder is hard enough, but experiencing panic attacks can make things worse. </span>
<span style="font-weight: 400;">Fortunately, there are ways to cope with your anxiety and strategies to help you prevent panic attacks. They can at least help decrease the intensity and frequency of panic attacks. It is crucial, however, to consult an experienced mental health professional to create an effective plan to manage your anxiety disorder and panic attacks. </span>
<strong>Here are some valuable ways to prevent a panic attack:</strong>
<h2><b>1.</b><span style="font-weight: 400;"> </span><b>Identifying Signs of Panic Attack</b></h2>
<span style="font-weight: 400;">A panic attack can feel scary but acknowledging it and realizing that it won't last long may help calm your body. While this can take time and effort to practice, identifying the signs of having a panic attack can help you manage the attack. </span>
<span style="font-weight: 400;">Here are some of the common signs that you might be having a panic attack:</span>
<ul>
<li><span style="font-weight: 400;"> </span><span style="font-weight: 400;">Choking sensation</span></li>
<li><span style="font-weight: 400;"> </span><span style="font-weight: 400;">Dizziness</span></li>
<li><span style="font-weight: 400;"> </span><span style="font-weight: 400;">Racing or irregular heartbeat</span></li>
<li><span style="font-weight: 400;"> </span><span style="font-weight: 400;">Nausea</span></li>
<li><span style="font-weight: 400;"> </span><span style="font-weight: 400;">Shortness of breath</span></li>
<li><span style="font-weight: 400;"> </span><span style="font-weight: 400;">Sweating</span></li>
<li><span style="font-weight: 400;"> </span><span style="font-weight: 400;">Trembling</span></li>
</ul>
<span style="font-weight: 400;">Panic attacks are usually intense for </span><a href="https://adaa.org/understanding-anxiety/panic-disorder-agoraphobia/symptoms" target="_blank" rel="noopener"><span style="font-weight: 400;">10 minutes</span></a><span style="font-weight: 400;">, and then the symptoms start subsiding. </span>
<h2><b>2.</b><span style="font-weight: 400;"> </span><b>Deep Breathing Exercises</b></h2>
<span style="font-weight: 400;">Deep breathing exercises can help you manage the hyperventilating that may occur during a panic attack. Frantic breaths escalate the feeling of fear, which you can manage with deep breathing.</span>
<span style="font-weight: 400;">Deep breathing helps lower stress levels and can help you cope with your anxiety and prevent panic attacks. Slow breathing is </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6137615/" target="_blank" rel="noopener"><span style="font-weight: 400;">found</span></a><span style="font-weight: 400;"> to enhance the sensation of alertness, comfort and relaxation while reducing confusion, anger, depression and anxiety.</span>
<span style="font-weight: 400;">Try breathing in through the nose slowly and feel the air filling your stomach and chest. Hold your breath for a few seconds. Next, exhale the air through your mouth. Repeat this exercise a few times. </span>
<h2><b>3.</b><span style="font-weight: 400;"> </span><b>Keep Lavender Oil Handy </b></h2>
<span style="font-weight: 400;">Soothing scents help reduce stress and anxiety as they tap into your senses and assist in keeping you grounded. They allow you to focus on one thing and stay in the moment. Lavender has been </span><a href="https://www.sciencedirect.com/science/article/pii/S0944711319303411?via%3Dihub" target="_blank" rel="noopener"><span style="font-weight: 400;">found</span></a><span style="font-weight: 400;"> to enhance the feeling of relaxation and calm, which helps reduce anxiety. </span>
<span style="font-weight: 400;">You can keep lavender oil with you and gently inhale or dab it on your wrist when you feel a panic attack looming near. You can also try other essential oils to determine what works best in calming your body. </span>
<h2><b>4.</b><span style="font-weight: 400;"> </span><b>Identify your Triggers</b></h2>
<span style="font-weight: 400;">One of the most effective ways to prevent a panic attack and manage your anxiety is to learn to identify what triggers your panic attacks. For instance, issues with money, confrontation, big crowds or enclosed spaces are usually common triggers for many people. </span>
<span style="font-weight: 400;">Identifying triggers gives you more control in managing the situations or avoiding them to decrease the chances, intensity and frequency of panic attacks. </span>
<h2><b>5.</b><span style="font-weight: 400;"> </span><b>Make Lifestyle Changes</b></h2>
<span style="font-weight: 400;">Your lifestyle can also have a significant impact on your anxiety and panic attacks. It is important to identify the areas that increase your anxiety and stress and find ways to change them or avoid them. For instance, consuming a balanced diet, reducing your intake of caffeine or alcohol, staying hydrated and getting sufficient sleep can enhance your overall health and help prevent panic attacks. </span>
<h2><b>6.</b><span style="font-weight: 400;"> </span><b>Practice Muscle Relaxation Exercises</b></h2>
<span style="font-weight: 400;">Muscle tension is another primary symptom of panic attacks and anxiety. Therefore, practicing muscle relaxation methods may decrease this tension and enhance relaxation. Regular practice helps in releasing the stress from group muscles, allowing you to relax your body. </span>
<span style="font-weight: 400;">If you feel a panic attack coming, practicing muscle relaxation techniques can allow you to control the response of your body better. A muscle relaxation technique usually includes the following methods:</span>
<ul>
<li><span style="font-weight: 400;"> </span><span style="font-weight: 400;">Learning ways to tense your muscles before relaxing them </span></li>
<li><span style="font-weight: 400;"> </span><span style="font-weight: 400;">Relaxing the muscles without first tensing them</span></li>
<li><span style="font-weight: 400;"> </span><span style="font-weight: 400;">Relaxing a group of muscles, like legs or shoulders </span></li>
<li><span style="font-weight: 400;"> </span><span style="font-weight: 400;">Rapid relaxation by identifying areas of the body that are tensed and then releasing the tension</span></li>
</ul>
<span style="font-weight: 400;">You can start practicing by focusing on one small muscle, like your finger, to tense and relax your muscles. Once you get a better idea, you can move on to other muscles in your body. This trick is helpful if you have been regularly practicing and can identify a panic attack coming. This allows you to start using this technique to prevent a panic attack. </span>
<h2><b>7.</b><span style="font-weight: 400;"> </span><b>Move More</b></h2>
<span style="font-weight: 400;">Going out in nature for a run or a walk, or finding other ways to move your body, like dancing, can be an effective way of relaxing your body and clearing your head to prevent a panic attack. Heading outside also allows you to absorb vitamin D, which can enhance satisfaction and revitalization while reducing depression and anger. </span>
<h2><b>8.</b><span style="font-weight: 400;"> </span><b>Get Professional Counseling</b></h2>
<span style="font-weight: 400;">The best way to prevent panic attacks and cope with your anxiety is to consult a professional and certified therapist and get the right counseling you need. Cognitive Behavioral Therapy (CBT) has been </span><a href="https://bmcpsychiatry.biomedcentral.com/articles/10.1186/s12888-020-02679-w" target="_blank" rel="noopener"><span style="font-weight: 400;">found</span></a><span style="font-weight: 400;"> to be an effective way of treating and preventing panic attacks. </span>
<h2><b>9.</b><span style="font-weight: 400;"> </span><b>Practice Mindfulness</b></h2>
<span style="font-weight: 400;">Mindfulness is a practice that can help individuals ground themselves. Panic attacks create a feeling of separation or detachment from reality. Therefore, mindfulness practice can help you combat the symptoms if you feel a panic attack approaching. </span>
<span style="font-weight: 400;">Mindfulness helps you to focus on the present, identify your mental and emotional state, and decrease stress through meditation. </span>
<span style="font-weight: 400;">You can practice mindfulness by focusing on different physical sensations around you, like feeling the texture of your hand or clothes or your bare feet on the cool floor or sand. These sensations can help you stay in the present and cope with symptoms of panic attacks and anxiety. </span>
<span style="font-weight: 400;">Mindfulness therapy has also been </span><a href="https://onlinelibrary.wiley.com/doi/full/10.1111/pcn.12960" target="_blank" rel="noopener"><span style="font-weight: 400;">recommended</span></a><span style="font-weight: 400;"> for individuals with anxiety disorders receiving medical treatment but hasn't found the right treatment that helps. </span>
<h2><b>10.</b> <b>Take Prescription Medication</b></h2>
<span style="font-weight: 400;">Your therapist or doctor can give you prescription medications to help you prevent and manage your panic attacks if they are severe. These medications work by calming your nervous system and reducing the intensity of the panic attack or preventing them altogether. </span>
<span style="font-weight: 400;">It is essential to understand that medication can be potentially addicting since they are controlled substances. Therefore, always use them after consulting your doctor, and in the dosage, they recommend to prevent further issues. </span>
<h2><b>Wrapping Up </b></h2>
<span style="font-weight: 400;">While dealing with an anxiety order and managing panic attacks can be draining, being mindful and practicing these useful tips and help you in lowering the intensity. However, if these tips are not working for you and the panic attacks are frequent, it is important that you consult a mental healthcare professional immediately. </span>
<span style="font-weight: 400;">Getting the right help can ensure you find better ways to deal with your anxiety symptoms without your anxiety or panic attacks interfering with your routine. A professional can guide you in identifying your triggers, prescribing medications and establishing the right therapy to help you manage your mental health. </span>
<span style="font-weight: 400;">Anxiety might stay in your life, but it shouldn't overtake everyday activities. There are multiple ways to manage the symptoms and the anxiety. However, a professional therapist can recommend the best treatment after conducting an assessment. It is important to seek help to improve your life and overall wellness.</span>
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<div class="et_pb_text_inner"><p><span style="font-weight: 400;">Most people will agree that a good night's sleep makes them feel more awake. You probably have heard the saying </span><i><span style="font-weight: 400;">waking up on the wrong side of the bed</span></i><span style="font-weight: 400;">. It refers to a person's bad mood and has some truth to it. If a person didn't get a good night's sleep, this might be the reason behind their grumpiness today! Even though many factors affect both insomnia and </span><a href="https://pubmed.ncbi.nlm.nih.gov/31071719/" target="_blank" rel="noopener"><span style="font-weight: 400;">mental health</span></a><span style="font-weight: 400;">, there is good reason to believe that healthy sleep can improve mental health and treat many psychiatric illnesses.</span></p>
<p><span style="font-weight: 400;">So far, the evidence points to a two-way link between insomnia and mental health. More research is needed to learn more about this phenomenon.</span></p>
<p> </p>
<h2><b>Insomnia and Other Sleep Disorders</b></h2>
<p><span style="font-weight: 400;">Nearly 70 million people in the U.S. suffer from sleep disorders, or they struggle to get the recommended amount of sleep each night. If you're suffering from insomnia, that might mean you're having trouble falling asleep, staying asleep or not getting enough sleep.</span></p>
<p><span style="font-weight: 400;">Sleep apnea is a sleep disorder that disrupts a person's breathing while they sleep. It is sometimes the root cause of insomnia and other sleep issues. </span></p>
<p><span style="font-weight: 400;">A physician or sleep specialist can help treat your sleep apnea with various treatments. Factors like stress, travel or other life events can bring it on. Simple therapies like baths, exercise, warm milk or having a peaceful bedroom can help treat the symptoms. If insomnia episodes last for over three weeks, your doctor may recommend seeing a sleep disorder specialist.</span></p>
<p> </p>
<h2><b>Insomnia and Mental Health – The Connection </b></h2>
<p><span style="font-weight: 400;">How often do you find yourself losing sleep when you're worried about something? Half of all occurrences of insomnia can be traced back to some emotional or mental strain. Sleep specialists look at the signs of insomnia to see if a mental disorder is causing the person not to sleep.</span></p>
<p><a href="https://topdoctormagazine.com/wellness/lifestyle/bright-and-early-how-your-sleep-schedule-can-help-you-fight-depression/" target="_blank" rel="noopener"><span style="font-weight: 400;">Depression</span></a> <span style="font-weight: 400;">can cause people to wake up early, feel tired, have trouble concentrating, feel sad and alter their appetite or weight. A sudden, drastic reduction in sleep with increased activity or a lack of desire for sleep is a sign of mania.</span></p>
<p><span style="font-weight: 400;">A lot of evidence shows a direct link between Obsessive Compulsive Disorder and sleep problems. In the same way, panic attacks that happen during sleep may be a sign of a panic disorder. A sign of posttraumatic stress disorder could be the inability to sleep well because of recurring nightmares (PTSD).</span></p>
<p><span style="font-weight: 400;">Sleep problems are another common sign of a problem with drugs or alcohol. Small amounts of alcohol can help you sleep, but drinking too much can disrupt your sleep schedule. Illegal drugs like LSD and ecstasy are also known causes of sleep problems. Sedatives can make you sleepy if you take a lot of them, but their misuse or withdrawal can make it hard to sleep and cause severe sleep problems.</span></p>
<p><span style="font-weight: 400;">Insomnia </span><a href="https://pubmed.ncbi.nlm.nih.gov/32790576/" target="_blank" rel="noopener"><span style="font-weight: 400;">worsens symptoms</span></a> <span style="font-weight: 400;">of various mental health conditions. Therapy may be less effective if you have severe sleep disorders. There is a clear correlation between insomnia and mental health. The best scientific data suggests that adequate sleep is essential to treating or preventing both.</span></p>
<p> </p>
<h2><b>Sleep and Memory Function</b></h2>
<p><span style="font-weight: 400;">During the night's sleep, the brain's activity goes up and down at certain times. During NREM (non-rapid eye movement) sleep, brain activity goes down as a whole, but there are brief times when it goes up. Because the brain works rapidly during REM sleep, dreams during this sleep phase tend to be more vivid and easy to remember.</span></p>
<p><span style="font-weight: 400;">Each phase helps the brain work well by changing how certain brain parts perform. This, in turn, helps us with things like learning and remembering. Brain activity during sleep significantly affects emotional and mental health.</span></p>
<p><span style="font-weight: 400;">Getting enough sleep, especially REM sleep, helps the brain process emotional information. While we sleep, our brains process and store new information. Thus, not getting enough sleep makes it harder to remember good feelings. This directly relates to the presence and severity of mental health issues, such as depression and suicidal ideation or conduct.</span></p>
<p><span style="font-weight: 400;">So, the conventional belief that sleep disturbances indicate psychological pathology is being challenged. Instead, there is evidence of a </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6879507/" target="_blank" rel="noopener"><span style="font-weight: 400;">bidirectional relationship</span></a><span style="font-weight: 400;"> between sleep and mental health, with sleep problems being both a cause and a result of mental health problems.</span></p>
<p><span style="font-weight: 400;">Obstructive sleep apnea (OSA) is also connected to mental health disorders. People with OSA experience repeated pauses in breathing throughout the night. </span></p>
<p><span style="font-weight: 400;">Evidence suggests a complex association between insomnia and mental health that can be affected by numerous factors.</span></p>
<p> </p>
<h2><b>Treatment</b></h2>
<p><span style="font-weight: 400;">Treatment of Insomnia and mental health comes second to establishing healthy sleep routines. Try the following treatments to help get better sleep:</span></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><b>Good Sleeping Habits.</b><span style="font-weight: 400;"> As the first defense against insomnia, try to adopt these measures. Start by sticking to a regular sleep schedule, eliminate stimulating activities in the hours leading up to bedtime, and create a relaxing bedroom atmosphere.</span></li>
<li style="font-weight: 400;" aria-level="1"><b>Unwinding Techniques. </b><span style="font-weight: 400;">Practice mindfulness, gradual muscle relaxation and deep breathing to relax before bed.</span></li>
<li style="font-weight: 400;" aria-level="1"><b>Medication.</b><span style="font-weight: 400;"> Although you might have access to a wide variety of psychiatric drugs, it's essential to exercise caution while combining some of them because of the potential for "over-sedation." Some drugs have been licensed for long-term use, but doctors typically advise against using them for longer than a few weeks.</span></li>
<li style="font-weight: 400;" aria-level="1"><b>Herbal Remedies.</b><span style="font-weight: 400;"> You can find herbal medicines like valerian root and melatonin at most pharmacies and department stores. Remember, neither medication has approval from the FDA, and there is little evidence that they are effective for most patients.</span></li>
<li style="font-weight: 400;" aria-level="1"><b>Sleep Limitation.</b><span style="font-weight: 400;"> The term "sleep efficiency" refers to how much time a person spends asleep instead of awake in bed, and this therapy aims to improve that. It entails a progressive rise in the amount of time one can spend in bed each night.</span></li>
<li style="font-weight: 400;" aria-level="1"><b>Cognitive Behavioral Therapy.</b><span style="font-weight: 400;"> Manage and eliminate anxious and negative thoughts with the help of this </span><a href="https://www.sciencedirect.com/science/article/abs/pii/S000578942200137X" target="_blank" rel="noopener"><span style="font-weight: 400;">treatment</span></a><span style="font-weight: 400;">.</span></li>
<li style="font-weight: 400;" aria-level="1"><b>Light Therapy.</b><span style="font-weight: 400;"> Light therapy or Phototherapy is a treatment option for people with delayed sleep phase syndrome.</span></li>
<li style="font-weight: 400;" aria-level="1"><b>Exercise. </b><span style="font-weight: 400;">The quality of your sleep may increase if you start working out. Consult your doctor about the best form of physical activity for you.</span></li>
</ul>
<p> </p>
<h2><b>Sleep and Overall Health</b></h2>
<p><span style="font-weight: 400;">Getting enough sleep every night is linked to better overall health and quality of life. Current research on sleep shows that sleep may be linked to emotional regulation and memory consolidation and that not getting enough sleep may hurt these things. Getting more sleep can improve performance and memory and even help control appetite and weight.</span></p>
<ul>
<li><span style="font-weight: 400;"> </span><span style="font-weight: 400;">Sleeping less than seven hours a night increases the risk of obesity.</span></li>
<li><span style="font-weight: 400;"> </span><span style="font-weight: 400;">Lack of sleep (less than seven hours) and oversleeping (more than nine hours) raise the risk of diabetes.</span></li>
<li><span style="font-weight: 400;"> </span><span style="font-weight: 400;">Sleeping less than six hours every night increases the risk of hypertension by 20% to 32%.</span></li>
<li><span style="font-weight: 400;"> </span><span style="font-weight: 400;">Avoiding tired driving, driving after less than 5 hours of sleep, and driving between 2 and 5 a.m. can minimize automobile accidents by 19%. </span></li>
<li><span style="font-weight: 400;"> </span><span style="font-weight: 400;">Both chronic sleep deprivation and lengthy sleep durations increase mortality risk, although longer sleep durations increase mortality risk.</span></li>
</ul>
<p><span style="font-weight: 400;">Happy Sleeping!</span></p></div>
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<div class="et_pb_text_inner"><p><span style="font-weight: 400;">When we talk about health and self-care, it generally covers emotions, mind and body. Our self-care routines revolve around meditation, eating healthy, exercise and skincare, but one crucial category gets neglected often is sexual health. </span></p>
<p><span style="font-weight: 400;">Your sexual self is a major part of your overall wellness and deserves time to be pampered. Indulging in healthy sexual self-care activities can help reduce stress and support psychological and sexual health. </span></p>
<p><span style="font-weight: 400;">Self-care is undoubtedly one of the best forms of self-love. Including your sexual well-being with your emotional, mental and physical self-care routine can drastically enhance your overall health.</span></p>
<p> </p>
<h2><b>Know yourself Better</b></h2>
<p><span style="font-weight: 400;">Before you expect someone else to satisfy your sexual well-being, you need to understand yourself better. This is true not just to explore the things you enjoy when it comes to your sexuality but goes beyond that as well. </span></p>
<p><span style="font-weight: 400;">Take yourself out on a date, understand your emotions, learn new things, and do things you enjoy. Understand that sex is experienced with intention and presence as it is a bodily experience. Connect with your body to learn what works for you. </span></p>
<p><span style="font-weight: 400;">The self-date can be anything you want, from exploring your body to stretching, taking yourself out for dinner, or dancing around in your pajamas. </span></p>
<p> </p>
<h2><b>Enjoy an Oil Self-Massage </b></h2>
<p><span style="font-weight: 400;">An oil massage can be a sensual experience when done right. Giving yourself an oil massage can be an even more intimate experience since you are aware of what is working for you. Use a good quality organic oil, like coconut, jojoba and sesame, as these oils can help release internal toxins, soften your skin and calm your nerves. </span></p>
<p><span style="font-weight: 400;">Start by warming the oil and gently massaging your skin from the top of your head before gradually working your way to your feet. Use longer strokes on all the limbs and circular motions on the joints. Once you are done, soak in a warm bath or take a warm shower. </span></p>
<p> </p>
<h2><b>Discover your Sexuality </b></h2>
<p><span style="font-weight: 400;">Sexuality is wide and deep. It will take practice and time, but you can discover great creativity, pleasure and power within yourself. When you decide to show up for sexual self-care consistently, it will result in sexual growth.</span></p>
<p><span style="font-weight: 400;">You can begin this by setting a reminder every few days a week to check in. Discovering your sexuality can include sexual education, breathing exercises, self-pleasure, meditation, journaling, enjoying intimacy with your partner or anything that enhances your sexual growth. </span></p>
<p> </p>
<h2><b>Add Sexual Intimacy to your Schedule </b></h2>
<p><span style="font-weight: 400;">"That can't be fun!" is something that might have crossed your mind. Scheduling sexual time might not seem romantic or fun but knowing that there is an exciting night on the calendar can be thrilling. We are made to believe that spontaneous sex is how sexual intimacy should be for everyone, but it is far from the truth. </span></p>
<p><span style="font-weight: 400;">Just like everything important in love, you should also prioritize your sex life by adding it to the calendar. It can either be with your partner or a solo play. Scheduling sexual intimacy prepares you physically, spiritually, and emotionally to be in the right mindset and get the most out of this experience. </span></p>
<p> </p>
<h2><b>Mix Things up </b></h2>
<p><span style="font-weight: 400;">While muscle memory can serve you positively in many ways but in some cases, it can restrict you to the selected sexual likes and desires. One of the major elements of sexual self-care is to enjoy some curious sexual exploration. </span></p>
<p><span style="font-weight: 400;">Change things up with your partner or when you indulge in self-pleasuring. Explore your body with different types of pressure, texture and touch; slow down or speed up, play music or introduce sex toys in the mix. The more you explore, the better your sexual health will be. </span></p>
<p> </p>
<h2><b>Understand the Birth Control Options Available </b></h2>
<p><span style="font-weight: 400;">One of the best tips to improve your sexual self-care is to ensure you are being safe. Make sure that you are aware of all the birth control options available for you to find the one that works best for you. While it can be overwhelming to decide with so many options, you can consult your healthcare specialist to narrow down the choices.</span></p>
<p><span style="font-weight: 400;">The most common and flexible birth control is hormonal birth control, which may include an intrauterine device, patch, shot or pill. These birth control options can be stopped easily and are short-term. Some other options include copper IUDs without hormones, barrier methods like condoms, and spermicidal birth control. </span></p>
<p><span style="font-weight: 400;">Condoms are effective and are always a good idea in all situations since they can also provide protection against STIs. </span></p>
<p> </p>
<h2><b>Get Tested </b></h2>
<p><span style="font-weight: 400;">Being sexually active means you are always at risk of STIs and HIV. Since STIs occur with little to no symptoms, the risk is higher. Therefore, it is important to get tested since it is the only way to ensure you don't have STI or HIV. Moreover, you can also decrease your risk of HIV or STIs by having protected sex. Avoid using any syringes or needs to protect yourself from HIV. </span></p>
<p> </p>
<h2><b>Discuss Safe Sex with your Partner </b></h2>
<p><span style="font-weight: 400;">Taking birth control measures and getting tested is the best way to protect yourself and enjoy sexual intimacy, but you must also make sure that your partner is doing the same. It is important to talk openly with your partner about safe sex. </span></p>
<p><span style="font-weight: 400;">Make sure you and your partner are on the same page and share the same values so you can continue enjoying sexual intimacy with one another. A few things you should discuss include the following:</span></p>
<ul>
<li><span style="font-weight: 400;"> </span><span style="font-weight: 400;">Things you enjoy and things you don’t want to try </span></li>
<li><span style="font-weight: 400;"> </span><span style="font-weight: 400;">Ways to lower the chances of an unintended pregnancy</span></li>
<li><span style="font-weight: 400;"> </span><span style="font-weight: 400;">Using protective measures to lower the STIs risk</span></li>
<li><span style="font-weight: 400;"> </span><span style="font-weight: 400;">Whether or not you wish to start a family</span></li>
<li><span style="font-weight: 400;"> </span><span style="font-weight: 400;">The number of children you want</span></li>
</ul>
<p><span style="font-weight: 400;">These are some of the crucial things you should discuss with your partner so that there are no unpleasant surprises for either of you. </span></p>
<p> </p>
<h2><b>Don’t be Afraid to Share your Experiences </b></h2>
<p><span style="font-weight: 400;">With so much knowledge at the tip of our fingers, sexual education is still lacking. A large population is unaware of aspects safe sex, sexual intimacy, and ways to improve it. Therefore, talk about your experiences and your findings with others to spread awareness. </span></p>
<p><span style="font-weight: 400;">Normalizing discussions on sexual intimacy and care can greatly help not just others but you as well. You might learn things you weren’t aware of that could enhance your sexual self-care. </span></p>
<p> </p>
<h2><b>Wrapping Up</b></h2>
<p><span style="font-weight: 400;">Sexual self-care is certainly an important factor in maintaining your overall wellness. These tips can help you explore yourself more and give you a chance to try out new things. It is important, however, to understand that sexual self-care isn’t a one-time thing. In order to enhance your sexual health, be sure to be consistent with sexual self-care. </span></p>
<p><span style="font-weight: 400;">Start small instead of trying to make big changes in your routine. Reward yourself when you make some progress. As you start your sexual self-care journey, you will find out what works for you and ways you can further improve. You will eventually have the right sexual self-care routine to follow. </span></p></div>
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</div>https://topdoctormagazine.com/wp-content/uploads/2023/03/Sexual-Health.pnghttps://topdoctormagazine.com/issues/how-to-engage-in-sexual-self-care/27459Morinaga - Recent Trend In Functional Food Science2023-03-09 19:44:06<div class="et_pb_section et_pb_section_15 et_section_regular" >
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<div class="et_pb_text_inner"><p><span style="font-weight: 400;">Until recently, good health was described as the absence of any diseases for centuries. It evolved to include physical, psychological and mental well-being. One significant factor in this new definition of health is food. You need nutritious food for the body's growth, development and maintenance. It also helps enhance the overall quality of life.</span></p>
<p><span style="font-weight: 400;">Functional food science has recently emerged as a popular concept in Europe and the U.S. However, it originated decades ago in Japan. Functional food science indicates that foods and their components can significantly benefit the functions of the body. They also improve health and well-being while reducing the chances of diseases.</span></p>
<p><span style="font-weight: 400;">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.</span></p>
<p> </p>
<h2><b>Understanding Functional Foods</b></h2>
<p><span style="font-weight: 400;">Functional foods are considered as those ingredients offering multiple health benefits that include more than the nutritional value. Some ingredients contain additional ingredients or supplements that enhance overall health. </span></p>
<p><span style="font-weight: 400;">The concept of functional food started during the </span><a href="https://www.sciencedirect.com/science/article/pii/S221345301930031X" target="_blank" rel="noopener"><span style="font-weight: 400;">1980s in Japan</span></a><span style="font-weight: 400;">.</span><span style="font-weight: 400;"> It was a time multiple government agencies began approving foods that had proven health benefits to enhance the population's health and wellness.</span></p>
<p><span style="font-weight: 400;">The major examples of functional foods include any food that has been fortified with fiber, probiotics, minerals or vitamins. Ingredients that are </span><a href="https://www.eatright.org/health/wellness/healthful-habits/functional-foods" target="_blank" rel="noopener"><span style="font-weight: 400;">rich in nutrients</span></a><span style="font-weight: 400;">, like grains, seeds, nuts, vegetables and fruits, are also referred to as functional foods. For example, oats include beta-glucan, which is a type of fiber that has been proven to decrease inflammation, enhance heart health and improve immune function. </span></p>
<p> </p>
<h2><b>Morinaga: Pioneering in Functional Foods with Bifidobacterial Research</b></h2>
<p><span style="font-weight: 400;">Morinaga Milk is one of the leading probiotic ingredient manufacturers for functional food, dietary supplements and infant formula products. With over 50 years of research experience in the benefits of functional health, safety and mechanisms of Human-Residential Bifidobacteria (HRB), Morinaga Milk creates and supplies probiotics bifidobacteria strains that have higher human compatibility. </span></p>
<p><span style="font-weight: 400;">The company excels in researching and establishing innovative technology to develop functional and probiotic ingredients worldwide. They offer probiotic solutions that are proven to be </span><a href="https://www.just-food.com/contractors/food-drinks-ingredients/morinaga-milk/" target="_blank" rel="noopener"><span style="font-weight: 400;">clinically effective</span></a><span style="font-weight: 400;">.</span><span style="font-weight: 400;"> They also meet the health needs of humans, including healthy aging, mental health, weight management, infant well-being and health, immunity and gut health.</span></p>
<p><span style="font-weight: 400;">It is essential to understand that all probiotics are not the same. Not all of them comprise of same microbial competitiveness and fitness in the human gut. The residential origin and strain specificity determine the way probiotic bacterium interacts and contributes to human health. </span></p>
<p><span style="font-weight: 400;">Morinaga Milk has established a premium line of functional ingredients and probiotic strain products that are safe, high-quality, clinically effective and stable to consume. These strains are the ones that </span><a href="https://www.foodprocessing-technology.com/contractors/ingredients/morinaga-milk/" target="_blank" rel="noopener"><span style="font-weight: 400;">reside naturally in the human gut</span></a><span style="font-weight: 400;"> and are referred to as Human-Residential Bifidobacteria (HRB). Every HRB stain includes a range of health benefits to improve overall health and wellness. </span></p>
<p> </p>
<h2><b>Latest Morinaga Milk Development in Functional Food Science </b></h2>
<p><span style="font-weight: 400;">Morinaga Milk has become the only company in Japan to earn the probiotic strains registration for the New Food Ingredient category. The second strain developed by the company, B. longum BB536, has been </span><a href="https://www.businesswire.com/news/home/20220517005112/en/Morinaga-Milk-Obtains-the-Registration-of-New-Food-Ingredient-in-China-for-Use-of-Its-Probiotic-Bifidobacterium-longum-BB536-in-Infant-and-Toddler-Foods" target="_blank" rel="noopener"><span style="font-weight: 400;">granted approval recently</span></a><span style="font-weight: 400;"> by China’s National Health Commission (NHC). This strain has been approved as a new food ingredient to be used for toddler and infant foods. </span></p>
<p><span style="font-weight: 400;">The new food ingredient is one of the regulatory systems needed for food ingredients to be allowed to be used in toddler and infant foods and general foods in China. The registered ingredient undergoes a strict evaluation process to meet the safety, health and nutritional requirements and comply with China's regulatory standards. Only 13 probiotic strains have been granted approval since 2011. </span></p>
<p><span style="font-weight: 400;">The registration process is challenging since the ingredient can have a major impact on the entire population. China continues to update its regulatory framework and safety requirements to ensure and maintain the safety of the population, including young children and infants. </span></p>
<p> </p>
<h2><b>Benefits of Functional Foods</b></h2>
<p><span style="font-weight: 400;">While research on functional foods and their advantages is still ongoing, many research studies have shown the following promising benefits of functional foods:</span></p>
<p> </p>
<h3><b>Prevents Nutrient Deficiencies</b></h3>
<p><span style="font-weight: 400;">Functional foods are high in multiple nutrients, including fiber, healthy fats, minerals and vitamins. Including a range of functional foods in your diet, both fortified and conventional, can ensure that you are consuming sufficient nutrients to enhance your protection against nutrient deficiencies. </span></p>
<p><span style="font-weight: 400;">The higher consumption of fortified foods has been found to reduce nutrient deficiency around the world. After the introduction of wheat flour fortified with iron in Jordon, </span><a href="https://pubmed.ncbi.nlm.nih.gov/26434612/" target="_blank" rel="noopener"><span style="font-weight: 400;">the iron deficiency anemia rates</span></a><span style="font-weight: 400;"> among children were drastically reduced. </span></p>
<p><span style="font-weight: 400;">The process of fortification has been </span><a href="https://foodinsight.org/fortification-ftw-for-the-win/" target="_blank" rel="noopener"><span style="font-weight: 400;">found</span></a><span style="font-weight: 400;"> to reduce the chances of other conditions caused due to nutrient deficiencies, including birth defects, goiter and rickets. </span></p>
<p> </p>
<h3><b>Protect against Diseases</b></h3>
<p><span style="font-weight: 400;">Functional foods offer key nutrients required to protect humans against multiple diseases. Numerous of these foods comprise antioxidants, which help </span><a href="https://www.health.harvard.edu/staying-healthy/understanding-antioxidants" target="_blank" rel="noopener"><span style="font-weight: 400;">neutralize free radicals</span></a><span style="font-weight: 400;">, and harmful compounds to prevent damage to cells and other chronic conditions like diabetes, cancer and heart disease. </span></p>
<p><span style="font-weight: 400;">Some functional ingredients have a high amount of omega-3 fatty acids, which have been </span><a href="https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/" target="_blank" rel="noopener"><span style="font-weight: 400;">proven</span></a><span style="font-weight: 400;"> to enhance heart health, improve brain function and decrease inflammation. </span></p>
<p><span style="font-weight: 400;">Other foods are loaded with fiber, which </span><a href="https://www.cdc.gov/diabetes/library/features/role-of-fiber.html" target="_blank" rel="noopener"><span style="font-weight: 400;">enhances</span></a><span style="font-weight: 400;"> blood sugar control and prevents conditions like stroke, heart disease, obesity and diabetes. Fiber might also play a role in preventing digestive disorders like acid reflux, hemorrhoids, stomach ulcers and diverticulitis. </span></p>
<p> </p>
<h3><b>Enhances Growth and Development</b></h3>
<p><span style="font-weight: 400;">There are specific nutrients that are integral for the growth and development of children and infants. Having a variety of functional foods as a part of your normal healthy diet ensures all the nutritional requirements are met. Additionally, include fortified functional foods in the diet as they can also play a significant role in the growth and development of children. </span></p>
<p><span style="font-weight: 400;">Low folic acid levels can enhance the potential of neural tube defects that may impact the spine, spinal cord or brain. Increasing folic acid intake can decrease the chances of neural tube defects by </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4933077/" target="_blank" rel="noopener"><span style="font-weight: 400;">50 to 70%</span></a><span style="font-weight: 400;">. </span></p>
<p><span style="font-weight: 400;">Other healthy nutrients in functional foods also play a role in the development and growth of an individual, including vitamin B12, calcium, zinc, iron and omega-3 fatty acids.</span></p>
<p> </p>
<h2><b>Wrapping Up</b></h2>
<p><span style="font-weight: 400;">Functional foods have been associated with multiple significant health benefits that can enhance the overall health of humans. These foods have been found to reduce nutrient deficiencies, enhance proper development and growth, and offer protection against disease. </span></p>
<p><span style="font-weight: 400;">Additionally, functional foods provide a variety of healthy and nutritious fortified foods. Include them in your diet with whole foods to enhance your health and fill any nutritional gaps to maintain your wellness. </span></p>
<p><span style="font-weight: 400;">It is ideal for including fortified functional foods in your diet. However, consult your health care professional before changing your diet, particularly if you are battling a health condition.</span></p></div>
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<div class="et_pb_text_inner"><p><span style="font-weight: 400;">Fruits and vegetables are the stepping stone of nutrition. Scores of studies and common knowledge agree upon the importance of eating enough fruits and vegetables, so we shouldn't be surprised that we are encouraged to indulge in them more often. In discussions regarding how to include fruits and vegetables in our diets, we sometimes encounter a peculiar phrase: "eat the rainbow!" Simply put, diversity is the key to a nourishing and healthy diet.</span></p>
<p> </p>
<h2><b>What Does "Eat the Rainbow" Mean?</b></h2>
<p><span style="font-weight: 400;">"Eat the rainbow" is a memorable call to eat fruits and vegetables of various colors. The color of a fruit or vegetable is a sign of the abundance of specific nutrients (i.e., phytonutrients) and how they can benefit your health. </span></p>
<p> </p>
<h2><b>"Eat the Rainbow" Benefits</b></h2>
<p><span style="font-weight: 400;">Including solely a particular fruit or vegetable in your meal plan will only benefit a narrow part of your body. To ensure a more holistic approach, take full advantage of </span><a href="https://foodrevolution.org/blog/eating-the-rainbow-health-benefits/" target="_blank" rel="noopener"><span style="font-weight: 400;">all the colors of the rainbow</span></a><span style="font-weight: 400;"> by regularly eating a variety of fruits and vegetables that provide a </span><a href="https://www.wholekidsfoundation.org/assets/documents/better-bites-eat-a-rainbow.pdf" target="_blank" rel="noopener"><span style="font-weight: 400;">wide range</span></a><span style="font-weight: 400;"> of health benefits:</span></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Improved heart health (red, dark red, yellow, orange, green, blue, purple, white);</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Improved brain function and memory (red, green, blue, purple);</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Improved eyesight (green, yellow, orange);</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Lower cancer risk (red, dark red, yellow, orange, green, blue, purple, white);</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Improved immunity (yellow, orange);</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Regulated cholesterol levels (white);</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Improved oral health (green);</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Improved skin health (red, blue, purple).</span></li>
</ul>
<p> </p>
<h2><b>"Eat the Rainbow" Foods and Colors</b></h2>
<p> </p>
<h3><b>Red</b></h3>
<p><span style="font-weight: 400;">Red fruits and vegetables are widely known for their </span><a href="https://www.healthline.com/nutrition/eat-the-rainbow" target="_blank" rel="noopener"><span style="font-weight: 400;">cancer-fighting nutrients</span></a><span style="font-weight: 400;">. They contain antioxidants, lycopene, vitamin C, flavonoids, etc., which will benefit your skin and heart health. The most popular red fruits and vegetables are:</span></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Apples;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Cherries;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Red onions;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Red peppers;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Strawberries;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Tomatoes;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Watermelon.</span></li>
</ul>
<p> </p>
<p><span style="font-weight: 400;">To get a boost of red nutrients and vitamins: </span></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Cut 2 red peppers and 1 red onion. </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Put them in a frying pan with olive oil at high heat. </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Add some salt and 1 tablespoon of sugar. </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Let them roast until they are softened. </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Add a little bit of wine. </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Add some fresh basil (green comes in!) and olive oil.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Enjoy your meal full of red!</span></li>
</ul>
<p> </p>
<h3><b>Orange and Yellow</b></h3>
<p><span style="font-weight: 400;">Orange and yellow nutrients can improve poor blood circulation due to their rich chemical composition in hesperidin, a unique phytonutrient. Their high levels of vitamin A also support eye health. The most popular </span><a href="https://www.naturalbalancefoods.co.uk/community/dietary-needs/the-rainbow-diet-meal-plan/" target="_blank" rel="noopener"><span style="font-weight: 400;">orange or yellow</span></a><span style="font-weight: 400;"> fruits and vegetables are: </span></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Bananas;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Carrots;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Corn;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Lemons;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Mango;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Oranges;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Pineapple;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Sweet potatoes.</span></li>
</ul>
<p><span style="font-weight: 400;">You can whip up and enjoy a </span><a href="https://marshasbakingaddiction.com/mango-banana-smoothie/" target="_blank" rel="noopener"><span style="font-weight: 400;">banana-mango smoothie</span></a> <span style="font-weight: 400;">or some </span><a href="https://www.allrecipes.com/recipe/278853/roasted-carrots-and-potatoes/https://www.allrecipes.com/recipe/278853/roasted-carrots-and-potatoes/" target="_blank" rel="noopener"><span style="font-weight: 400;">baked carrots with sweet potatoes</span></a> <span style="font-weight: 400;">while benefiting from a strong immunity boost!</span></p>
<p> </p>
<h3><b>Green</b></h3>
<p><span style="font-weight: 400;">Green vegetables often contain lutein, </span><a href="https://www.healthline.com/nutrition/eat-the-rainbow#benefits" target="_blank" rel="noopener"><span style="font-weight: 400;">omega-3 fatty acids</span></a><span style="font-weight: 400;"> and vitamin K, among other vital nutrients. Together, they take good care of your eyesight and bone health. In addition, leafy green vegetables help maintain cognitive functions throughout the years. Our favorite greens are:</span></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Asparagus;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Avocado;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Basil;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Broccoli;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Cucumbers;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Green cabbage;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Green herbs;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Spinach.</span></li>
</ul>
<p><span style="font-weight: 400;">Covering the green side of the rainbow is as easy as enjoying a slice of avocado toast in the morning, some broccoli as a fantastic side dish for pork chops and cucumbers in your cream cheese sandwich! </span></p>
<p> </p>
<h3><b>Blue and Purple </b></h3>
<p><span style="font-weight: 400;">Blue and purple fruits are </span><a href="https://foodrevolution.org/blog/eating-the-rainbow-health-benefits/" target="_blank" rel="noopener"><span style="font-weight: 400;">anti-inflammatory and antioxidant</span></a><span style="font-weight: 400;">, aiding cellular and tissue recovery. A significant nutritional enhancement is brought by </span><a href="https://health.clevelandclinic.org/anthocyanins/" target="_blank" rel="noopener"><span style="font-weight: 400;">anthocyanins</span></a><span style="font-weight: 400;"> (i.e., water-soluble pigments), which can lower blood pressure, prevent brain dysfunctions and slow down cancer growth. Some tasty blue and purple fruits and vegetables are:</span></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Blackberries;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Blueberries;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Eggplant;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Plums. </span></li>
</ul>
<p> </p>
<h3><b>White</b></h3>
<p><span style="font-weight: 400;">White might not be so colorful, but it is undoubtedly nutritious. </span><a href="https://www.healthline.com/health/what-are-flavonoids-everything-you-need-to-know#health-benefits" target="_blank" rel="noopener"><span style="font-weight: 400;">White vegetables contain flavonoids</span></a><span style="font-weight: 400;"> that help manage high blood pressure by regulating cholesterol levels. In addition, they can decrease the risk of type 2 diabetes. Some healthy white vegetables to consider are: </span></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Cauliflower;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Garlic;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Mushrooms;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Onions;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Potatoes.</span></li>
</ul>
<p> </p>
<p><span style="font-weight: 400;">Our favorite white recipe is </span><a href="https://www.cookitrealgood.com/mushroom-tomato-pasta/" target="_blank" rel="noopener"><span style="font-weight: 400;">pasta with mushrooms</span></a><span style="font-weight: 400;">: </span></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Roast some mushrooms with onions. </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Add tomato sauce to the pan. </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Add sugar and pepper.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Let everything cook for five minutes. </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Put the pasta in the pan after boiling it and mix it with the sauce.</span></li>
</ul>
<p> </p>
<h2><b>Three "Eat the Rainbow" Recipes</b></h2>
<p><span style="font-weight: 400;">Rich, single-colored meals provide numerous health benefits, and you can vary the chosen color as you prepare your next meal. But you can also mix multiple rainbow colors in the same dish, as colorful plates provide more nutritional benefits. Our bodies like diversity, so you can't go wrong with a mix of nourishing foods!</span></p>
<p> </p>
<h3><a href="https://www.twospoons.ca/rainbow-buddha-bowls/" target="_blank" rel="noopener"><b>Rainbow Buddha Bowl </b></a></h3>
<h4><b>Main Ingredients </b></h4>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1 cup of uncooked quinoa;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">2 cups of water;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">½ teaspoon of turmeric powder;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1 pinch of sea salt;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1 cup of edamame beans;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1 zucchini, spiralized;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1 cup of carrot, grated;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1 cup of cooked beetroot, chopped;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1 avocado, chopped;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">¼ of a thinly sliced cucumber ;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">½ cup of hummus.</span></li>
</ul>
<p> </p>
<h4><b>Ingredients for the Garlic-Tahini Dressing</b></h4>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">¼ cup of tahini;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">2 limes juice;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">2 cloves of finely chopped garlic; </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1 pinch salt and pepper;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">2 tablespoons of water to thin.</span></li>
</ul>
<p> </p>
<h4><b>How To Prepare</b></h4>
<ol>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Cook the quinoa. Add 1 cup of quinoa to 2 cups of water in a saucepan. </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">After it starts to boil, add turmeric and a pinch of sea salt and simmer until cooked (12-15 minutes). </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Grate the zucchini and the carrots, chop the beetroot and slice the avocado and cucumber. </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Divide the quinoa, edamame, zucchini, carrots, beetroot, avocado and cucumber between bowls. Divide the hummus between bowls. </span></li>
</ol>
<p> </p>
<h4><b>How To Prepare the Dressing </b></h4>
<ol>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Add ¼ cup of tahini, the juice of 2 limes, finely chopped garlic and a pinch of salt and pepper in a small bowl. Mix by whisking. </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Add splashes of water for thinning (about 2 tablespoons). </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Drizzle over the buddha bowls. </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Serve and enjoy!</span></li>
</ol>
<p> </p>
<h2><a href="https://www.lastingredient.com/mushroom-corn-penne/" target="_blank" rel="noopener"><b>Pasta With Mushrooms and Corn</b></a></h2>
<p><span style="font-weight: 400;">This dish will give you a boost of red, white, yellow and green nutrients every time, as well as a healthy carbohydrate intake!</span></p>
<h4><b>Ingredients </b></h4>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">8 ounces of penne pasta;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">8 ounces of sliced cremini mushrooms;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">2 corn ears with their kernels sliced off;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">2 thinly sliced scallions;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">2 minced garlic cloves;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">¼ cup of grated Parmesan cheese;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1 teaspoon of kosher salt;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">½ teaspoon of black pepper;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1 tablespoon of olive oil.</span></li>
</ul>
<p> </p>
<h4><b>How To Prepare</b></h4>
<ol>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Let the pasta boil until well cooked. As it boils, save a half cup of water.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Add the corn and mushrooms to a heated pan with 1 tablespoon of olive oil. Let them cook until the mushrooms turn brown and caramelized and the corn is bright yellow. It should take at most 5 minutes.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Stir in the thinly sliced scallions, garlic, salt and pepper.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Put the pasta in the pan with ½ cup of boiled water. Let it evaporate. Mix them gently. </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Stir in the scallion greens, Parmesan cheese and parsley. Add more salt and pepper, according to your taste.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Enjoy your meal!</span></li>
</ol>
<p> </p>
<h3><a href="https://www.allrecipes.com/recipe/82575/roasted-sweet-potatoes-onions/" target="_blank" rel="noopener"><b>Roasted Sweet Potatoes and Onions </b></a></h3>
<p><span style="font-weight: 400;">As simple as it sounds, this recipe provides a variety of white and orange nutrients! </span></p>
<h4><b>Ingredients </b></h4>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">2 sweet onions cut into 1-inch chunks;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">2 large sweet potatoes peeled and cut into 1-inch chunks;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">¼ cup of toasted sliced almonds;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">¼ cup of Amaretto liqueur;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1 teaspoon of dried thyme;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">3 tablespoons of olive oil;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Salt and pepper.</span></li>
</ul>
<p> </p>
<h4><b>How To Prepare</b></h4>
<ol>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Put the onions, sweet potatoes and dried thyme with olive oil, salt, pepper and Amaretto liqueur in an oven preheated at 425 F.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Cover the oven tray and let it in the oven for 30 minutes.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Uncover the oven tray and let the food bake for 20 minutes. Sprinkle with almonds.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Enjoy your meal!</span></li>
</ol>
<p> </p>
<h2><b>Can You Eat Meat On the Rainbow Diet?</b></h2>
<p><span style="font-weight: 400;">Eating the Rainbow isn't necessarily a vegan diet since all it brings to the table is more various, colorful fruits and vegetables, </span><a href="https://atlasbiomed.com/blog/rainbow-diet-food-lists/" target="_blank" rel="noopener"><span style="font-weight: 400;">without excluding meat</span></a><span style="font-weight: 400;"> or other animal-source foods. Instead, we recommend combining the Rainbow diet with protein-rich foods.</span></p>
<p><span style="font-weight: 400;"> </span></p>
<h2><b>A Parting Reminder</b></h2>
<p><span style="font-weight: 400;">Our bodies need a variety of colorful fruits and vegetables to function. "Eating the rainbow" can be a path to healthier, smarter eating that can provide you with the plethora of nutrients your body needs! Having variety in what you choose to eat will benefit your health in many ways.</span></p></div>
</div>
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</div>https://topdoctormagazine.com/wp-content/uploads/2023/03/Eat-the-Rainbow.pnghttps://topdoctormagazine.com/issues/what-does-eat-the-rainbow-mean/27452The Positive and Negative Effects of Plastic Surgery2023-03-07 15:57:09<div class="et_pb_section et_pb_section_17 et_section_regular" >
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<div class="et_pb_text_inner"><p><span style="font-weight: 400;">Plastic surgery has experienced an explosion in popularity over the past two decades. </span><a href="https://www.researchgate.net/publication/23226036_Influence_of_television_on_demand_for_cosmetic_surgery" target="_blank" rel="noopener"><span style="font-weight: 400;">Some researchers</span></a><span style="font-weight: 400;"> attribute the increase in demand for plastic surgery in the 2000s to the proliferation and popularity of plastic surgery reality TV shows. In comparison, the increase in the 2010s is </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7028372/" target="_blank" rel="noopener"><span style="font-weight: 400;">partly ascribed to the influence of social media</span></a><span style="font-weight: 400;">.</span></p>
<p><a href="https://www.globenewswire.com/en/news-release/2022/08/31/2507760/0/en/Cosmetic-Surgery-Market-Size-to-Worth-Around-USD-205-1-Bn-by-2030.html" target="_blank" rel="noopener"><span style="font-weight: 400;">According to a Precedence Research report</span></a><span style="font-weight: 400;">, the American cosmetic surgery industry will be worth $205.1 billion by 2030, growing at a compounded annual growth rate of 12.42% between 2022-2030. </span><a href="https://www.plasticsurgery.org/documents/News/Statistics/2020/plastic-surgery-statistics-full-report-2020.pdf" target="_blank" rel="noopener"><span style="font-weight: 400;">The American Society of Plastic Surgeons' 2020 statistics report</span></a><span style="font-weight: 400;"> 15.6 million cosmetic procedures in the U.S. alone.</span></p>
<p><span style="font-weight: 400;">With plastic surgery occupying such a prominent role in the 21st century, it begs the question: </span><i><span style="font-weight: 400;">does plastic surgery have a net positive impact on society?</span></i><span style="font-weight: 400;"> Supporters affirm that plastic surgery can improve one's self-image and boost self-esteem. In contrast, detractors argue that plastic surgery contributes to the root of body image issues and bears unnecessary risks.</span></p>
<p><span style="font-weight: 400;">To objectively and reasonably conclude the costs and benefits of plastic surgery, we must thoroughly analyze the arguments of both sides of the aisle.</span></p>
<p> </p>
<h2><strong>What Are the Benefits of Plastic Surgery?</strong></h2>
<p><span style="font-weight: 400;">The primary reason for someone to seek plastic surgery is to alter their appearance, therefore feeling more comfortable and confident in their skin. In theory, a successful cosmetic procedure causes increased self-esteem and self-confidence.</span></p>
<p> </p>
<h3><strong>Plastic Surgery Benefits Vary Across Population Segments</strong></h3>
<p><a href="https://journals.lww.com/plasreconsurg/Abstract/2004/04010/A_Review_of_Psychosocial_Outcomes_for_Patients.17.aspx" target="_blank" rel="noopener"><span style="font-weight: 400;">A review of 37 studies</span></a><span style="font-weight: 400;"> on the psychosocial outcomes of plastic surgery published in the Plastic and Reconstructive Surgery Journal found that most patients were satisfied with the results of their procedures. </span></p>
<p><span style="font-weight: 400;">The review notes, however, that patients should be screened for their suitability for these types of procedures and that certain groups are more prone to adverse psychosocial outcomes than others. For example, individuals afflicted by body dysmorphia (a condition whereby one obsessively focuses on a perceived physical flaw) and other mental health issues, such as anxiety and depression, had an increased chance of a negative outcome. Moreover, males going for surgery to resolve relationship issues and those with a history of unsatisfactory plastic surgeries were also at an increased risk for poor psychosocial outcomes.</span></p>
<p> </p>
<h3><strong>Plastic Surgery Benefits Are Broad</strong></h3>
<p><span style="font-weight: 400;">A substantial amount of research attests to the positive outcomes of plastic surgery. </span><a href="https://journals.sagepub.com/doi/pdf/10.1177/2167702612471660" target="_blank" rel="noopener"><span style="font-weight: 400;">A study published in the Clinical Psychological Science journal</span></a><span style="font-weight: 400;"> compared 554 patients who underwent plastic surgery against a control group of 264 individuals who were interested in these procedures but decided against going under the knife. The group that underwent surgery experienced numerous positive outcomes, including self-esteem, overall well-being, mental health, physical health, anxiety, depression and social phobia.</span></p>
<p><a href="https://pubmed.ncbi.nlm.nih.gov/11994621/" target="_blank" rel="noopener"><span style="font-weight: 400;">A two-year study of 360 women</span></a><span style="font-weight: 400;"> who had gone for breast augmentation found that 75-85% of the participants felt that the benefits of their surgeries outweighed the costs and associated risks.</span></p>
<p><span style="font-weight: 400;">While plastic surgery benefits seem vast and accessible to most, certain population groups need to be cautious before undergoing plastic surgery. The best starting point is to consult a medical professional to determine if you can and, if so, how to avoid adverse plastic surgery effects.</span></p>
<p> </p>
<h2><strong>What Are The Negative Effects of Plastic Surgery?</strong></h2>
<p><span style="font-weight: 400;">People predisposed to mental health concerns, such as anxiety, depression and personality disorders, can be at an increased risk of experiencing a negative outcome from cosmetic procedures.</span></p>
<p> </p>
<h3><strong>The Negative Effects of Plastic Surgery Can Impact Mental Health</strong></h3>
<p><a href="https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/217788" target="_blank" rel="noopener"><span style="font-weight: 400;">A Danish study of 2,761 women</span></a><span style="font-weight: 400;"> who underwent breast surgery found that they were at a notably greater risk of suicide and admission into a psychiatric institution. The study also concluded that these women were more likely to pass away from breast cancer and lung disease. </span></p>
<p><span style="font-weight: 400;">Furthering these findings, </span><a href="https://pubmed.ncbi.nlm.nih.gov/17606650/" target="_blank" rel="noopener"><span style="font-weight: 400;">a review of studies of women following cosmetic breast augmentation</span></a> <span style="font-weight: 400;">found that the suicide rate among women who have undergone these procedures is between two and three times higher than the average population.</span></p>
<p><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5010319/" target="_blank" rel="noopener"><span style="font-weight: 400;">Some scholars have suggested</span></a><span style="font-weight: 400;"> that plastic surgeons must use new and improved screening methods before agreeing to take on a patient for cosmetic procedures.</span></p>
<p> </p>
<h3><strong>The Negative Effects of Plastic Surgery Can Impact Physical Health</strong></h3>
<p><span style="font-weight: 400;">Invasive cosmetic procedures are no different from other surgeries risk-wise. </span><a href="https://www.webmd.com/beauty/what-to-know-about-plastic-surgery-risks" target="_blank" rel="noopener"><span style="font-weight: 400;">Some of the most common complications</span></a><span style="font-weight: 400;"> of plastic surgery include scarring, damaged nerves, the occurrence of a seroma (fluid build-up under the skin), infection and adverse reactions to anesthesia. </span><a href="https://pubmed.ncbi.nlm.nih.gov/23060707/" target="_blank" rel="noopener"><span style="font-weight: 400;">Even minimally invasive cosmetic procedures can result in complications</span></a><span style="font-weight: 400;">, such as facial paralysis from BOTOX, inflammation and scarring.</span></p>
<p><span style="font-weight: 400;">The reported complication rate of plastic surgery varies considerably across sources and according to the type of procedure performed. </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4728899/" target="_blank" rel="noopener"><span style="font-weight: 400;">A review published in the Journal of Cutaneous and Aesthetic Surgery</span></a><span style="font-weight: 400;"> notes that the complication rate can exceed 40% for some treatments. </span></p>
<p><span style="font-weight: 400;">Contrastingly, </span><a href="https://www.plasticsurgery.org/news/press-releases/study-supports-safety-of-outpatient-plastic-surgery-procedures" target="_blank" rel="noopener"><span style="font-weight: 400;">the American Society of Plastic Surgeons reported</span></a><span style="font-weight: 400;"> that across 26,302 procedures performed by board-certified plastic surgeons between 1995-2017, the complication rate within a 48-hour period was less than 1%. Meanwhile, </span><a href="https://journals.sagepub.com/doi/10.1177/2292550319880921" target="_blank" rel="noopener"><span style="font-weight: 400;">a review of 108,303 plastic surgery patients</span></a><span style="font-weight: 400;"> between 2012-2016 found that 5.78% experienced at least one postoperative complication.</span></p>
<p> </p>
<h3><strong>There Are Ways to Mitigate The Risks of Plastic Surgery's Negative Effects</strong></h3>
<p><span style="font-weight: 400;">People considering cosmetic surgery can take tangible steps to significantly reduce their risk of complications. Due to </span><a href="https://www.plasticsurgery.org/patient-safety/asps-member-qualifications" target="_blank" rel="noopener"><span style="font-weight: 400;">the extensive testing and training</span></a><span style="font-weight: 400;"> involved, using a board-certified plastic surgeon can increase the safety of one's cosmetic procedure. In addition, opting to go for plastic surgery in a single-specialty setting, such as a plastic surgery outpatient center, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3861674/" target="_blank" rel="noopener"><span style="font-weight: 400;">reduces the risk of surgical site infection</span></a><span style="font-weight: 400;"> compared to procedures performed in a multi-specialty center (e.g., a hospital).</span></p>
<p> </p>
<h2><strong>Can You Be Body Positive and Get Plastic Surgery?</strong></h2>
<p><span style="font-weight: 400;">Body positivity is intrinsically linked to body image, which describes an individual's subjective view of their physical appearance. </span><a href="https://www.verywellmind.com/what-is-body-positivity-4773402" target="_blank" rel="noopener"><span style="font-weight: 400;">Body positivity</span></a><span style="font-weight: 400;"> is the idea that anyone deserves a positive and encouraging body image regardless of their physical characteristics.</span></p>
<p><span style="font-weight: 400;">Contrary to popular belief, being body positive and seeking out plastic surgery are not mutually exclusive. Undergoing cosmetic procedures does not nullify the idea that everyone is entitled to view themselves positively regarding their body image.</span></p>
<p><span style="font-weight: 400;">Unfairly expecting an individual to accept aspects of themselves that they could change and consequently make themselves feel more comfortable in their skin — the essence of body image acceptance — goes against the premise of body positivity. An individual who goes for plastic surgery is not inherently opposed to accepting diverse body types, skin tones and other physical characteristics.</span></p>
<p> </p>
<h2><strong>Balancing Plastic Surgery Pros and Cons</strong></h2>
<p><span style="font-weight: 400;">The benefits and risks of plastic surgery are often distinct. Deciding whether the gains of the former outweigh the costs of the latter requires a careful examination of one's circumstances.</span></p>
<p><span style="font-weight: 400;">You can make a sound decision by taking the time to research how a given procedure may affect your overall health and provide you with a range of benefits.</span></p></div>
</div>
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</div>https://topdoctormagazine.com/wp-content/uploads/2023/03/The-Positive-and-Negative-Effects-of-Plastic-Surgery.pnghttps://topdoctormagazine.com/issues/the-positive-and-negative-effects-of-plastic-surgery/27439Does a Lack of Serotonin Really Affect Depression?2023-03-07 15:17:44<div class="et_pb_section et_pb_section_18 et_section_regular" >
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<div class="et_pb_text_inner"><p><span style="font-weight: 400;">In the U.S., nearly </span><a href="https://www.ncbi.nlm.nih.gov/books/NBK430847/" target="_blank" rel="noopener"><span style="font-weight: 400;">17 million</span></a><span style="font-weight: 400;"> of the population is affected by depression, mostly adults, and even this figure is underestimated as many cases are not even brought to medical attention. Depression is a mood disorder that results in sadness, loss of interest, irritable mood and cognitive changes that affect an individual's ability to function. </span></p>
<p><span style="font-weight: 400;">Many environmental and genetic factors lead to depression, but the exact cause is unknown. One common and persistent idea since the 1960s is that abnormalities in the brain chemicals, specifically serotonin, result in depression. But there isn't much evidence to support this theory. So, it begs the question, does a lack of serotonin really affect depression?</span></p>
<p> </p>
<h2><b>What Is Serotonin?</b></h2>
<p><span style="font-weight: 400;">Before diving into the relationship between serotonin and depression, let's learn what serotonin is and how it helps the body.</span></p>
<p><span style="font-weight: 400;">Serotonin is a neurotransmitter that plays a fundamental physiological role in the human body. Neurotransmitters are nerve cells that carry chemical signals that travel through cells and encourage the body to react in a certain manner. They regulate multiple physiological functions, such as appetite, flight or fight response, or emotions. </span></p>
<p><span style="font-weight: 400;">There are more than 100 neurotransmitters in the human body, including serotonin. Serotonin regulates multiple activities, such as stabilizing mood, sexual desire, behavior, digestion, etc. Because of these capabilities, </span><a href="https://www.ncbi.nlm.nih.gov/books/NBK545168/" target="_blank" rel="noopener"><span style="font-weight: 400;">serotonin</span></a><span style="font-weight: 400;"> is the primary treatment target for multiple psychological and neurological disorders, such as depression. </span></p>
<p> </p>
<h2><b>Relationship Between Serotonin and Depression - How It All Started</b></h2>
<p><span style="font-weight: 400;">The link between serotonin and depression was first established in the early 1960s. As a result, SSRI antidepressants were developed that are still widely used today and backed by leading researchers. But there is no concrete evidence available that can support this relationship.</span></p>
<p><span style="font-weight: 400;">The relationship between serotonin and depression was critical in the past because of how serotonin levels affect the body. For instance, high serotonin levels create the "serotonin syndrome" effect. Its symptoms include agitation, confusion, headache, nausea, vomiting, shivering and rapid heart rate. It happens when an individual accidentally mixes two or more medications. </span></p>
<p><span style="font-weight: 400;">In contrast, low serotonin levels lead to serotonin deficiency and affect an individual's mood and ability to function properly. Multiple factors can cause low serotonin levels, such as nutritional and vitamin deficiency, low tryptophan levels, etc. Researchers also believe that low serotonin levels are associated with anxiety, insomnia, weight gain and irritable bowel syndrome. </span></p>
<p><span style="font-weight: 400;">Because of this, it is one of the most investigated neurotransmitters. According to a study conducted in 2017, convergent data from studies on cerebrospinal fluid levels of 5-hydroxyindolacetic acid, tryptophan depletion, peripheral models of presynaptic serotonergic neurons, like platelets, neuroendocrine challenges and autopsy seemed to support the presence of decreased functioning of the serotonin system in depression.</span><span style="font-weight: 400;"> However, if these findings are analyzed, you will also find negative results, but most were neglected. </span><span style="font-weight: 400;">Thus, all these studies led to the advent of Selective Serotonin Reuptake Inhibitors (SSRI), which are the first line of medication for severe anxiety, depression and neuropsychiatric disorders and are still widely used today.</span></p>
<p> </p>
<h2><b>Treatment for Depression</b></h2>
<p><span style="font-weight: 400;">SSRIs are used as the first line of pharmacotherapy for depression and other neuropsychiatric disorders due to their efficiency, safety and tolerability.</span><span style="font-weight: 400;">[3]</span><span style="font-weight: 400;"> Common antidepressants include Fluoxetine, Sertraline, Fluvoxamine and Citalopram. SSRIs work by holding back the reuptake of serotonin, causing serotonin activity to increase. They have fewer effects on other neurotransmitters, unlike other classes of antidepressants, such as dopamine or norepinephrine.</span></p>
<p><strong>SSRIs also have relatively fewer side effects, such as:</strong></p>
<ul>
<li><span style="font-weight: 400;"> </span><span style="font-weight: 400;">Headache</span></li>
<li><span style="font-weight: 400;"> </span><span style="font-weight: 400;">Agitation or mild irritability</span></li>
<li><span style="font-weight: 400;"> </span><span style="font-weight: 400;">Dyssomnia or sleepiness</span></li>
<li><span style="font-weight: 400;"> </span><span style="font-weight: 400;">Nausea or constipation</span></li>
<li><span style="font-weight: 400;"> </span><span style="font-weight: 400;">Dizziness</span></li>
<li><span style="font-weight: 400;"> </span><span style="font-weight: 400;">Sexual dysfunction</span></li>
</ul>
<p><span style="font-weight: 400;">To prevent these side effects, the initial dose is sub-therapeutic and is prescribed for 1 to 2 weeks, which then gradually leads to the therapeutic dose.</span></p>
<p><span style="font-weight: 400;">According to recent research, there is no clear relationship between serotonin and depression, then why do SSRIs work? There must be an explanation. </span></p>
<p><span style="font-weight: 400;">One thing is clear, SSRIs do work for individuals with depression but just not because of the reasons we thought.</span></p>
<p> </p>
<h2><b>Why Do SSRIs Work?</b></h2>
<p><span style="font-weight: 400;">Let's discuss their mechanism in more detail. Serotonin is a neurotransmitter that is released by a neuron and binds to another neuron. After traveling through cells and transmitting the signals, serotonin is taken back up to await when it is needed. SSRIs work by hindering this reuptake, causing the serotonin to stay afloat between the cells and relay its message multiple times before being taken up.</span><span style="font-weight: 400;"> If that's the case, SSRIs simply increase serotonin levels. However, the authors of </span><i><span style="font-weight: 400;">The Serotonin Theory of Depression: A Systematic Umbrella Review of the Evidence</span></i><span style="font-weight: 400;"> suggest that in the long term, SSRIs might reduce serotonin levels in the brain.</span></p>
<p><span style="font-weight: 400;">So, how do they work? Many researchers believe that antidepressants work by changing other aspects of the brain chemistry aside from serotonin.</span></p>
<p><span style="font-weight: 400;">Since imipramine's introduction in 1957, numerous antidepressants have been developed with increasing specificity for the monoamine systems, including selective serotonin, dopamine and norepinephrine agents. While these agents lead to an immediate change in monoaminergic neurotransmission, they typically require at least four weeks of treatment before leading to beneficial effects. Moreover, they are only effective around 30%-40% of the time. These observations have led to the conclusion that rather than treating a "serotonin deficit," antidepressants may work by promoting some form of neuroplasticity in brain circuits that are relevant to depression.</span></p>
<p><span style="font-weight: 400;">Simply put, antidepressants work by increasing neuroplasticity, which is the ability of the brain to change neural networks after growth and reorganization or causing stress to have less harmful effects on neuroplasticity.</span></p>
<p> </p>
<h2><b>The Serotonin Theory of Depression: A Systematic Umbrella Review of the Evidence</b></h2>
<p><span style="font-weight: 400;">In 2022, an umbrella review was conducted on the serotonin system. An umbrella review surveys existing systematic reviews and meta-analyses relevant to a research question and represent one of the highest levels of evidence synthesis available.</span></p>
<p><span style="font-weight: 400;">The researchers first conducted a scoping review to identify areas of research consistently held to support the serotonin hypothesis of depression. The research identified six areas, and conclusions were made on serotonin and 5-HIAA, receptors, serotonin transporter (SERT), depletion studies and SERT gene and gene-stress interactions.</span></p>
<p><span style="font-weight: 400;">Areas of research that provided moderate or high certainty of the evidence, such as the studies of plasma serotonin and metabolites and the genetic and gene-stress interaction studies, all showed no association between markers of serotonin activity and depression. Some other areas suggested findings consistent with increased serotonin activity, but the evidence was of very low certainty, mainly due to small sample sizes and possible residual confounding by current or past antidepressant use.</span></p>
<p><span style="font-weight: 400;">To conclude, a review of the major areas of serotonin research shows that there is no link between depression and serotonin or if depression is caused by low serotonin activity.</span></p>
<p> </p>
<h2><b>A Parting Note </b></h2>
<p><span style="font-weight: 400;">Researchers have widely put forward the serotonin hypothesis and chemical imbalance theory for depression over the past few decades. This has led the general public to believe that depression is caused by serotonin and also influenced their decision whether to continue antidepressant medication or not, leading to a lifelong dependency on these drugs. </span><span style="font-weight: 400;">Low serotonin levels might affect your body in some ways, but it has shown no strong link with depression.</span></p></div>
</div>
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</div>https://topdoctormagazine.com/wp-content/uploads/2023/03/lack-of-serotonin.pnghttps://topdoctormagazine.com/issues/does-a-lack-of-serotonin-really-affect-depression/27512Health at Every Size2023-03-06 16:08:54<div class="et_pb_section et_pb_section_19 et_section_regular" >
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<div class="et_pb_text_inner"><p><span style="font-weight: 400;">Stepping on scales, eating in public and buying clothes are often trigger points for those who are conscious of their weight. A 2014</span> <span style="font-weight: 400;">study found that </span><a href="https://pubmed.ncbi.nlm.nih.gov/25049164/" target="_blank" rel="noopener"><span style="font-weight: 400;">21% of patients felt judged by their doctors</span></a><span style="font-weight: 400;"> and, as a result, were less likely to attend follow-up consultations.</span></p>
<p><span style="font-weight: 400;">However, over the past few years, more people have realized that basing someone's worth on their size holds no weight. Movements like </span><a href="https://asdah.org/health-at-every-size-haes-approach/" target="_blank" rel="noopener"><span style="font-weight: 400;">Health at Every Size</span></a><span style="font-weight: 400;"> (HAES) provide an inclusive and holistic approach to health and wellness, and they're here to stay.</span></p>
<p> </p>
<h2><b>What Is Health at Every Size?</b></h2>
<p><span style="font-weight: 400;">HAES is a unique approach to fitness, health and wellness. It promotes healthy behaviors rather than severe weight loss, diet culture and over-exertion. </span></p>
<p><span style="font-weight: 400;">The HAES approach is rooted in the belief that everyone has the potential to live a healthy, long life, dispelling the old notion that weight is the only determinant of overall health.</span></p>
<p><span style="font-weight: 400;">Instead of placing value on dieting, HAES implements healthy behaviors such as keeping active, prioritizing self-care and eating wholesome foods. HAES keeps in mind that the societal and cultural pressures to conform to specific aesthetics can be harmful, as all bodies are created equally and beautifully.</span> <span style="font-weight: 400;">Eradicating stigma and judgment are at the core of HAES.</span></p>
<p> </p>
<h2><b>The Principles of Health at Every Size</b></h2>
<p><span style="font-weight: 400;">HAES has been popularized by associate nutritionist and weight science researcher </span><a href="https://lindobacon.com/" target="_blank" rel="noopener"><span style="font-weight: 400;">Lindo Bacon</span></a><span style="font-weight: 400;">, who wrote the book </span><i><span style="font-weight: 400;">Health At Every Size: The Surprising Truth About Your Weight</span></i><span style="font-weight: 400;">. The fundamental principles shared in this </span><a href="https://lindobacon.com/HAESbook/HAES_manifesto.pdf" target="_blank" rel="noopener"><span style="font-weight: 400;">"new peace movement"</span></a><span style="font-weight: 400;"> are accepting and respecting the diversity of different body shapes and sizes without judgment.</span></p>
<p><span style="font-weight: 400;">This approach makes one aware of the multi-dimensional nature of health, where weight is not the only constant. Instead, it focuses on all people's physical, emotional and intellectual well-being, regardless of body type.</span></p>
<p><span style="font-weight: 400;">HAES also emphasizes the value of </span><a href="https://www.healthline.com/nutrition/quick-guide-intuitive-eating" target="_blank" rel="noopener"><span style="font-weight: 400;">eating intuitively</span></a><span style="font-weight: 400;">, balancing the needs of the self, hunger and pleasure. This approach translates to movement, too. Physical activity should be enjoyable, not inherently punitive.</span></p>
<p><span style="font-weight: 400;">The goal of HAES is to provide an all-encompassing approach to health and wellness, focused on supporting </span><a href="https://www.sizediversityandhealth.org/health-at-every-size-haes-approach/" target="_blank" rel="noopener"><span style="font-weight: 400;">six positive behaviors</span></a><span style="font-weight: 400;">:</span></p>
<ol>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Respecting and accepting body diversity;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">The knowledge that health is multidimensional (physical, intellectual, social, spiritual, occupational and emotional);</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Realizing that people with different bodies can be healthy, too;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Balancing meal times with nutritional needs, hunger, pleasure and satiety;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Enjoying physical activity;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Separating the self from the social and cultural standards surrounding weight, body image and beauty.</span></li>
</ol>
<p> </p>
<h3><b>Weight Inclusivity</b></h3>
<p><span style="font-weight: 400;">All bodies, regardless of shape or size, are worthy of acceptance, respect and love. HAES promotes body equality — people of all sizes should pursue their health journeys without judgment, discrimination or stigma.</span></p>
<p> </p>
<h3><b>Health Enhancement</b></h3>
<p><span style="font-weight: 400;">Healthy enhancement is the continuous endeavor to improve one's health and well-being. It encompasses numerous factors, such as eating well, exercising, considering one's mental health and engaging in regular self-care.</span></p>
<p><span style="font-weight: 400;">Making small, actionable lifestyle changes is the best way to enhance one's well-being. It is not all about things one can add to their life, but also focusing on what can be removed, such as reducing alcohol consumption or quitting smoking. Each step in the right direction can help prevent chronic diseases and improve quality of life.</span></p>
<p> </p>
<h3><b>Eating for Well-Being</b></h3>
<p><span style="font-weight: 400;">Eating with well-being in mind ensures that intentional choices during meal times are maintained. Eating a variety of foods will give the body the vitamins and minerals it needs to function optimally.</span></p>
<p><span style="font-weight: 400;">One should pay close attention to hunger, fullness levels and pleasure when choosing what to eat and when to stop. Being in tune with the body's cues is integral to eating for well-being.</span></p>
<p> </p>
<h3><b>Respectful Care</b></h3>
<p><span style="font-weight: 400;">Providing care and support to oneself and others respectfully creates a positive community. Incorporating</span> <span style="font-weight: 400;">this mode of thought as a core part of one's ethos makes</span> <span style="font-weight: 400;">individuals feel valued, motivated and empowered to persist in their unique health and wellness journeys.</span></p>
<p> </p>
<h3><b>Life-Enhancing Movement</b></h3>
<p><span style="font-weight: 400;">It would be remiss to think everyone loves the same physical activity. Whether it is walking, dancing, yoga, weight training, running or calisthenics, there is a form of exercise that works for everyone's preference. Engaging in some life-enhancing movement is essential because it complements eating for well-being to improve one's quality of life.</span></p>
<p> </p>
<h2><b>The Benefits of Practicing Health At Every Size</b></h2>
<p><span style="font-weight: 400;">The benefits of practicing HAES are plentiful, but one of the primary boons of this approach is that it facilitates the development of a positive, healthier relationship between individuals, food and their bodies.</span></p>
<p><span style="font-weight: 400;">The HAES philosophy underlines the utility of eating in a balanced manner so that one can enjoy their meals while feeling satisfied in knowing that they are nourishing their bodies appropriately. HAES offers its adherents an alternative to the extremes of stringent dietary restrictions while supporting them in their quest for health.</span></p>
<p><span style="font-weight: 400;">HAES also encourages individuals to participate in exercise they find enjoyable instead of urging them toward physical activity on a merit-only basis. The advantage of pursuing a physical activity one enjoys is that they are more likely to participate without feeling resentful.</span></p>
<p><span style="font-weight: 400;">By adopting these practices, followers of HAES learn how to trust their bodies and foster intrinsic motivation, strengthening their resolve to adopt a lifestyle conducive to health, wellness and overall well-being.</span></p>
<p> </p>
<h3><b>Prioritizing Self-Care and Self-Acceptance</b></h3>
<p><span style="font-weight: 400;">Practicing HAES aids individuals in feeling more accepting of and comfortable in their own bodies. By recognizing the diversity of body types, HAES promotes body positivity. This mindset allows people to freely seek out positive lifestyle choices for their health instead of being pressured to conform to external standards for arbitrary reasons. Adherents of HAES enjoy the benefits of following an intuitively healthy lifestyle and enjoy the fruits of self-care, self-acceptance and self-love.</span></p>
<p> </p>
<h2><b>Incorporating Health at Every Size Into Your Life</b></h2>
<p><span style="font-weight: 400;">HAES aims to equip its followers with a holistic approach to health and wellness, encouraging healthy behaviors, promoting overall well-being and supporting people of all shapes and sizes. This approach seeks to create a future where society collectively accepts that health is possible at every size, free from stigma and judgment.</span></p></div>
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<div class="et_pb_text_inner"><p><span style="font-weight: 400;">In the early 20th century, the link between obesity, poor health and untimely death </span><a href="https://academic.oup.com/shm/article/29/4/757/2660184?login=false" target="_blank" rel="noopener"><span style="font-weight: 400;">started to be understood</span></a><span style="font-weight: 400;">. Since then, society has accepted a comprehensive spate of diets, ultimately dumped in favor of newer fads. We have been on a mission to find the best diet to imbue us with health, help us lose weight and drive optimal performance. Every couple of years, a new diet is purported by experts to be </span><i><span style="font-weight: 400;">the one</span></i><span style="font-weight: 400;">. From a ketogenic diet to veganism, we have been through the wringer in settling on the ideal diet.</span></p>
<p><span style="font-weight: 400;">It is not a stretch to say that there might be a problem with dieting — or at least diet culture. Following a rigid set of food-related rules creates an environment primed for disappointment, frustration and self-imposed punitive measures. Anyone who has attempted a diet and transgressed from it even slightly can relate to this torrent of negative emotions. </span></p>
<p><span style="font-weight: 400;">Academic literature points to worrying consequences related to dieting. </span><a href="https://onlinelibrary.wiley.com/doi/abs/10.1002/(SICI)1097-4679(199806)54:4%3C427::AID-JCLP4%3E3.0.CO;2-K" target="_blank" rel="noopener"><span style="font-weight: 400;">A study published in the Journal of Clinical Psychology</span></a><span style="font-weight: 400;"> found that individuals following restrictive diets are prone to adverse cognitive effects.</span></p>
<p><span style="font-weight: 400;">It is no surprise that intuitive eating (i.e., an eating and food philosophy) is being touted as a sustainable alternative to dieting. </span><a href="https://health.clevelandclinic.org/what-is-intuitive-eating/" target="_blank" rel="noopener"><span style="font-weight: 400;">Since its inception in 1995</span></a><span style="font-weight: 400;"> by registered dietician Evelyn Tribole and nutrition therapist Elyse Resch, intuitive eating has grown in popularity and merit. </span></p>
<p><a href="https://foodinsight.org/wp-content/uploads/2019/05/IFIC-Foundation-2019-Food-and-Health-Report-FINAL.pdf"><span style="font-weight: 400;">According to a 2019 survey and report</span></a><span style="font-weight: 400;"> by the International Food Information Council, nearly 60% of respondents wanted to learn more about intuitive eating. The survey also found that almost 50% of American respondents aged 18-34 are familiar with the concept.</span></p>
<p><span style="font-weight: 400;">Intuitive eating is centered on listening to and trusting our bodies to regulate our appetite and eating habits. For anyone struggling with their relationship with food, self-image and weight, or for those looking to optimize their overall performance through a healthy eating philosophy, intuitive eating is a concept worth exploring.</span></p>
<p> </p>
<h2><strong>What Is Intuitive Eating?</strong></h2>
<p><span style="font-weight: 400;">Intuitive eating is a non-diet eating and food philosophy that focuses on tuning into one's body's needs and wants. Intuitive eating guides adherents to listen to internal cues instead of external ones. Individuals practicing intuitive eating trust their bodies to tell them when they are satiated and stop eating once they have perceived this signal. Conversely, someone following a diet would stop eating once they have reached a predetermined caloric threshold or eaten a planned meal.</span></p>
<p><span style="font-weight: 400;">Intuitive eating requires individuals to learn their body's messages and trust that their body will regulate their appetite and eating patterns, as it is designed to do.</span></p>
<p> </p>
<h3><strong>How Does Intuitive Eating Work Differently From Diets?</strong></h3>
<p><span style="font-weight: 400;">By nature, diets work through restriction. Whether it is restricting eating periods, portion size or food groups, diets require that adherents explicitly forego something.</span></p>
<p><span style="font-weight: 400;">Contrastingly, intuitive eating does not explicitly dictate when someone can eat, how much they can eat and what they can eat. It avoids the detrimental cycle associated with dieting — deviating from a diet, binging due to the restriction, feeling immense shame and guilt and then punishing themselves by implementing an even more austere dieting regimen. Subsequently, the individual will likely lapse again, fuelling the cycle.</span></p>
<p><span style="font-weight: 400;">Intuitive eating is more complex than eating when you want and eating until you feel full.</span></p>
<p> </p>
<h3><strong>Intuitive Eating Principles</strong></h3>
<p><span style="font-weight: 400;">Tribole and Resch, the founders of intuitive eating, </span><a href="http://www.intuitiveeating.org/10-principles-of-intuitive-eating/" target="_blank" rel="noopener"><span style="font-weight: 400;">outlined 10 principles</span></a><span style="font-weight: 400;"> for those who wish to implement their eating philosophy.</span></p>
<ol>
<li style="font-weight: 400;" aria-level="1"><b>Reject the diet mentality</b><span style="font-weight: 400;">. People must abandon the diet culture of deprivation and guilt to live totally free.</span></li>
<li style="font-weight: 400;" aria-level="1"><b>Honor your hunger</b><span style="font-weight: 400;">. You can avoid overeating by indulging in food when your body tells you it needs sustenance (i.e., the true hunger signals).</span></li>
<li style="font-weight: 400;" aria-level="1"><b>Make peace with food</b><span style="font-weight: 400;">. You can mitigate insatiable cravings and feelings of guilt by avoiding a list of no-go foods.</span></li>
<li style="font-weight: 400;" aria-level="1"><b>Challenge the food police</b><span style="font-weight: 400;">. To break the cycle of diet-related negativity, refrain from categorizing food groups as good or bad.</span></li>
<li style="font-weight: 400;" aria-level="1"><b>Discover the satisfaction factor</b><span style="font-weight: 400;">. By creating an environment for yourself to enjoy food, you can better tap into your body's natural signals and determine when you are truly hungry or satiated. Stop associating meals with weight gain and guilt.</span></li>
<li style="font-weight: 400;" aria-level="1"><b>Feel your fullness</b><span style="font-weight: 400;">. Pay attention to your body's signals about how full you are.</span></li>
<li style="font-weight: 400;" aria-level="1"><b>Cope with your emotions and kindness</b><span style="font-weight: 400;">. Emotional eating won't dissipate your troubles. Make a concerted effort to identify your emotional triggers and distinguish them from genuine feelings of hunger.</span></li>
<li style="font-weight: 400;" aria-level="1"><b>Respect your body</b><span style="font-weight: 400;">. A crucial component of intuitive eating is accepting your physical and genetic makeup.</span></li>
<li style="font-weight: 400;" aria-level="1"><b>Movement — Feel the difference</b><span style="font-weight: 400;">. Get your blood flowing and your body moving without putting yourself under pressure to stick to strict workout schedules.</span></li>
<li style="font-weight: 400;" aria-level="1"><b>Honor your health — Gentle nutrition</b><span style="font-weight: 400;">. Your body will thank and reward you if you fuel it with real sustenance. Do not punish yourself over one food-related indulgence. Be patient. Actual progress happens over time — a single setback isn't decisive.</span></li>
</ol>
<p><span style="font-weight: 400;">You can succinctly break down these 10 principles into </span><a href="https://sph.umich.edu/pursuit/2018posts/intuitive-eating.html" target="_blank" rel="noopener"><span style="font-weight: 400;">four overarching themes</span></a><span style="font-weight: 400;">:</span></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Permit yourself to eat when hungry and eat what your body needs.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Eat to nourish your physical body, not to alleviate emotional adversity.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Filter out the noise and attune yourself to your internal signals.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Prioritize your health and well-being.</span></li>
</ul>
<p> </p>
<h2><strong>What Are the Benefits of Intuitive Eating?</strong></h2>
<p><span style="font-weight: 400;">The well-documented benefits of intuitive eating impact physical, mental and emotional well-being.</span></p>
<p><a href="https://pubmed.ncbi.nlm.nih.gov/23962472/" target="_blank" rel="noopener"><span style="font-weight: 400;">A literature review of 26 studies</span></a><span style="font-weight: 400;"> (including nine clinical trials) by Australian-based researchers found that intuitive eating boosts psychological well-being, improves eating patterns and ameliorates blood pressure and cholesterol markers. </span></p>
<p><span style="font-weight: 400;">Additionally, </span><a href="https://link.springer.com/article/10.1007/s40519-020-00852-4" target="_blank" rel="noopener"><span style="font-weight: 400;">a longitudinal study of over 1,400 participants</span></a><span style="font-weight: 400;"> between 2010-2018 found that intuitive eating reduces the probability of low self-esteem, body image issues, binge eating, depressive symptoms and abnormal weight-controlling behavior.</span></p>
<p><span style="font-weight: 400;">Intuitive eating has also been beneficial for specific population groups. </span><a href="https://pubmed.ncbi.nlm.nih.gov/29986603/" target="_blank" rel="noopener"><span style="font-weight: 400;">A Canadian study</span></a><span style="font-weight: 400;"> of women in the Québec province who struggle with weight control and body image issues found that intuitive eating improved psychological well-being and eating patterns. Moreover, </span><a href="https://pubmed.ncbi.nlm.nih.gov/31161219/" target="_blank" rel="noopener"><span style="font-weight: 400;">a study of women who implemented intuitive eating following bariatric surgery</span></a><span style="font-weight: 400;"> found that they were able to decrease their BMI.</span></p>
<p> </p>
<h2><strong>Implementing Intuitive Eating In Your Life</strong></h2>
<p><span style="font-weight: 400;">Intuitive eating does not mean you must subject yourself to restrictive and punitive diets. You can enjoy a healthy relationship with eating, food and weight without enduring strict and rigid diets. Learn to listen to and trust your body, and you will understand when you are truly hungry and satiated.</span></p>
<p><span style="font-weight: 400;">If you or someone you know may be struggling with an eating disorder, contact the National Eating Disorder Association for support </span><a href="https://www.nationaleatingdisorders.org/help-support/contact-helpline" target="_blank" rel="noopener"><span style="font-weight: 400;">here</span></a><span style="font-weight: 400;">. (QR code for print)</span></p></div>
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<div class="et_pb_text_inner"><p><span style="font-weight: 400;">The COVID-19 pandemic ushered in a plethora of changes that have changed the landscape of our lives forever. However, some have been beneficial and much-needed, such as the</span><a href="https://www.bmj.com/content/369/bmj.m1379/rr" target="_blank" rel="noopener"><span style="font-weight: 400;"> reduction of mental health stigma</span></a><span style="font-weight: 400;"> caused partly by the highly publicized mental health issues that plagued many during the pandemic.</span></p>
<p><span style="font-weight: 400;">The mainstream acceptance and discussion of mental health concerns have led to an increased overall understanding that certain behavioral patterns are mental illnesses, not simply "a lack of willpower" or a "cry for attention." Chief amongst these behavioral patterns are eating disorders.</span></p>
<p><span style="font-weight: 400;">Eating disorders are an increasing problem. </span><a href="https://academic.oup.com/ajcn/article/109/5/1402/5480601" target="_blank" rel="noopener"><span style="font-weight: 400;">A literature review</span></a><span style="font-weight: 400;"> of 121 studies on eating disorders published between 2000-2018 found that the prevalence rate of eating disorders has been steadily increasing. It noted a 3.5% prevalence rate between 2000-2006 and a 7.8% prevalence rate between 2013-2018, a doubling in prevalence. </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2792687/" target="_blank" rel="noopener"><span style="font-weight: 400;">Some researchers</span></a><span style="font-weight: 400;"> have suggested that the mass influence of media in the lives of adolescents may be causing body image dissatisfaction, thereby increasing the risk of eating disorders.</span></p>
<p><span style="font-weight: 400;">Irrespective of their causes, eating disorders are a spectrum of mental illnesses worthy of proper medical attention. The prevalence of eating disorders warrants a thorough exploration and a clear understanding of their causes, impact and treatment.</span></p>
<p> </p>
<h2><strong>What Are Eating Disorders?</strong></h2>
<p><a href="https://www.psychiatry.org/patients-families/eating-disorders/what-are-eating-disorders" target="_blank" rel="noopener"><span style="font-weight: 400;">According to the American Psychiatric Association (APA)</span></a><span style="font-weight: 400;">, eating disorders refer to a range of mental health conditions whereby eating behaviors and patterns are disrupted by negative thoughts and emotions.</span></p>
<p><span style="font-weight: 400;">The APA's latest iteration of its </span><a href="https://www.psychiatry.org/psychiatrists/practice/dsm" target="_blank" rel="noopener"><span style="font-weight: 400;">Diagnostic and Statistical Manual of Mental Disorders (DSM)</span></a><span style="font-weight: 400;">, the world's preeminent guide in diagnosing mental disorders, lists diagnostic criteria for </span><a href="https://insideoutinstitute.org.au/assets/dsm-5%20criteria.pdf" target="_blank" rel="noopener"><span style="font-weight: 400;">numerous eating disorders</span></a><span style="font-weight: 400;">. Many of them are also characterized by mental health symptoms such as low self-esteem, anxiety, depression and social withdrawal.</span></p>
<p> </p>
<h3><strong>Anorexia Nervosa (AN)</strong></h3>
<p><span style="font-weight: 400;">Individuals dealing with </span><a href="https://www.hopkinsmedicine.org/health/conditions-and-diseases/eating-disorders/anorexia-nervosa" target="_blank" rel="noopener"><span style="font-weight: 400;">anorexia nervosa (AN)</span></a><span style="font-weight: 400;"> severely restrict their caloric intake to avoid gaining weight at all costs. Symptoms include a warped self-image and the adverse effects of malnourishment, such as dehydration, fatigue, thin hair and brittle nails.</span></p>
<p> </p>
<h3><strong>Bulimia Nervosa (BN)</strong></h3>
<p><span style="font-weight: 400;">When dealing with </span><a href="https://www.hopkinsmedicine.org/health/conditions-and-diseases/eating-disorders/bulimia-nervosa" target="_blank" rel="noopener"><span style="font-weight: 400;">bulimia nervosa (BN)</span></a><span style="font-weight: 400;">, individuals binge eat uncontrolled before vomiting or using laxatives to expel or "purge" the recently consumed food. Symptoms include the inability to stop the binge-purge cycle, lethargy and dental problems.</span></p>
<p> </p>
<h3><strong>Binge Eating Disorder (BED)</strong></h3>
<p><a href="https://www.womenshealth.gov/mental-health/mental-health-conditions/eating-disorders/binge-eating-disorder" target="_blank" rel="noopener"><span style="font-weight: 400;">Binge eating disorder (BED)</span></a><span style="font-weight: 400;"> occurs when an individual engages in uncontrolled food consumption regardless of hunger levels. Unlike BN, people with BED do not purge after their binging episode. Many BED patients suffer from weight gain and feelings of discomfort and guilt after a binge.</span></p>
<p> </p>
<h3><strong>Pica</strong></h3>
<p><a href="https://my.clevelandclinic.org/health/diseases/22944-pica" target="_blank" rel="noopener"><span style="font-weight: 400;">Pica</span></a><span style="font-weight: 400;"> is a condition whereby an individual compulsively swallows a range of non-food items such as chalk, soap, hair and dirt. The symptoms of pica include intestinal blockage, constipation, poisoning and infection.</span></p>
<p> </p>
<h3><strong>Rumination Disorder</strong></h3>
<p><a href="https://www.mayoclinic.org/diseases-conditions/rumination-syndrome/symptoms-causes/syc-20377330" target="_blank" rel="noopener"><span style="font-weight: 400;">Rumination disorder</span></a><span style="font-weight: 400;"> occurs when someone unintentionally regurgitates food to chew on it again and either swallows it or spits it out. Symptoms include nausea and halitosis (i.e., bad breath).</span></p>
<p> </p>
<h3><strong>Avoidant/Restrictive Food Intake Disorder (ARFID)</strong></h3>
<p><a href="https://www.nationaleatingdisorders.org/learn/by-eating-disorder/arfid" target="_blank" rel="noopener"><span style="font-weight: 400;">Avoidant/restrictive food intake disorder (ARFID)</span></a><span style="font-weight: 400;"> is a condition typified by an individual avoiding food and eating to the extent of being adversely affected by an insufficient caloric intake. Symptoms include severe weight loss and malnourishment.</span></p>
<p> </p>
<h3><strong>Other Specified Feeding or Eating Disorders (OSFED)</strong></h3>
<p><span style="font-weight: 400;">Individuals afflicted by </span><a href="https://www.nationaleatingdisorders.org/learn/by-eating-disorder/osfed" target="_blank" rel="noopener"><span style="font-weight: 400;">Other Specified Feeding or Eating Disorders (OSFED)</span></a><span style="font-weight: 400;"> may exhibit a combination of the symptoms and characteristics of other eating disorders without meeting the complete diagnostic criterion for a single disorder.</span></p>
<p> </p>
<h3><strong>Unspecified Feeding or Eating Disorder (UFED)</strong></h3>
<p><span style="font-weight: 400;">Individuals who do not meet the diagnostic criteria for the above disorders but still experience disrupted eating behaviors due to emotional difficulties may be diagnosed with </span><a href="https://www.nationaleatingdisorders.org/unspecified-feeding-or-eating-disorder" target="_blank" rel="noopener"><span style="font-weight: 400;">Unspecified Feeding or Eating Disorder (UFED)</span></a><span style="font-weight: 400;">. This can be a temporary diagnosis in cases where insufficient information is available and further clinical investigation is required.</span></p>
<p> </p>
<h2><strong>Why Are Eating Disorders Classified as Mental Illnesses?</strong></h2>
<p><a href="https://www.eatingrecoverycenter.com/blog/resource/Eating-Disorders-Are-Mental-Illnesses-Heres-Why" target="_blank" rel="noopener"><span style="font-weight: 400;">According to Brittany Peters</span></a><span style="font-weight: 400;">, a clinical psychologist and Ph.D. candidate, eating disorders are classified as mental health disorders because they meet the two broad criteria for mental illnesses:</span></p>
<ol>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Having thoughts and feelings associated with unhappiness.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Having a reduced quality of life as a result of your ongoing issues.</span></li>
</ol>
<p> </p>
<h3><strong>What Is the Difference Between Eating Disorders and Disordered Eating?</strong></h3>
<p><span style="font-weight: 400;">Eating disorders are medically diagnosable conditions, while </span><a href="https://www.verywellmind.com/difference-between-disordered-eating-and-eating-disorders-5184548" target="_blank" rel="noopener"><span style="font-weight: 400;">disordered eating describes unhealthy behaviors and patterns</span></a><span style="font-weight: 400;"> surrounding eating and food. Certain types of disordered eating, such as restricting one's caloric intake or altering one's feeding behavior due to emotional issues, can be diagnostic markers of eating disorders if they meet the frequency criteria for these conditions.</span></p>
<p><span style="font-weight: 400;">The key difference is that individuals may go through bouts of disordered eating without ever fulfilling the necessary clinical diagnostic criteria for any of the aforementioned eating disorders.</span></p>
<p> </p>
<h2><strong>What Causes Eating Disorders?</strong></h2>
<p><span style="font-weight: 400;">Eating disorders have many of the same causes and risk factors as other mental health disorders. One of the leading models of the causes of mental illness is the biopsychosocial (BPS) model. Conceived in 1977 by the American psychiatrist George Engel, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6875848/" target="_blank" rel="noopener"><span style="font-weight: 400;">the BPS model segments the causes and development of mental health disorders</span></a><span style="font-weight: 400;"> into three domains of human life: biological, psychological and social.</span></p>
<p><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4785136/" target="_blank" rel="noopener"><span style="font-weight: 400;">An article published in the Frontiers of Behavioral Neuroscience journal</span></a><span style="font-weight: 400;"> categorizes the potential causes of eating disorders according to the BPS model as follows:</span></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><b>Biological factors</b><span style="font-weight: 400;">: Patients with eating disorders can be biologically predisposed through dopaminergic circuitry and the presence of other mental symptoms such as anxiety.</span></li>
<li style="font-weight: 400;" aria-level="1"><b>Psychological factors</b><span style="font-weight: 400;">: Low self-esteem, poor self-image and body image issues are potential contributing factors to eating disorders.</span></li>
<li style="font-weight: 400;" aria-level="1"><b>Social factors</b><span style="font-weight: 400;">: Social pressures (e.g., social media and peer pressure) and certain family environments can exacerbate the development of eating disorders.</span></li>
</ul>
<p> </p>
<h3><strong>Are Eating Disorders Genetic?</strong></h3>
<p><span style="font-weight: 400;">Contemporary research backs the idea that eating disorders have a prominent genetic component. </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3010958/" target="_blank" rel="noopener"><span style="font-weight: 400;">Some research estimates</span></a><span style="font-weight: 400;"> that over 50% of the population variance in eating disorders is due to genetic factors.</span></p>
<p> </p>
<h2><strong>How Do Eating Disorders Affect One's Life?</strong></h2>
<p><span style="font-weight: 400;">People living with eating disorders are severely impacted by their effects. Depending on the nature of the eating disorder, an individual's physical health is affected in various ways. For example, those with eating disorders leading to malnourishment can struggle with fatigue, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6912362/" target="_blank" rel="noopener"><span style="font-weight: 400;">a compromised immune system</span></a><span style="font-weight: 400;"> and dehydration. Conversely, those with eating disorders that lead to being overweight can experience poor physical fitness and cardiac health.</span></p>
<p><span style="font-weight: 400;">Psychologically, eating disorders can detrimentally impact self-esteem, self-image and body image perception.</span></p>
<p> </p>
<h3><strong>Can Eating Disorders Cause Depression?</strong></h3>
<p><span style="font-weight: 400;">Research has revealed a notable connection between eating disorders and other mental health problems, including depression. </span><a href="https://toledocenter.com/anorexia/whats-the-connection-between-eating-disorders-and-depression/" target="_blank" rel="noopener"><span style="font-weight: 400;">Some studies estimate that over 30% of individuals</span></a><span style="font-weight: 400;"> with AN, BN and BED are also diagnosed with major depressive disorder.</span></p>
<p><span style="font-weight: 400;">While there are established links and associations between eating disorders and depression, it is unknown whether the causation is uni- or bidirectional.</span></p>
<p> </p>
<h3><strong>Can Eating Disorders Cause Infertility?</strong></h3>
<p><a href="https://pubmed.ncbi.nlm.nih.gov/2220927/" target="_blank" rel="noopener"><span style="font-weight: 400;">A study of 66 patients at an infertility clinic</span></a><span style="font-weight: 400;"> found that over 16% of them were diagnosed with an eating disorder. Promisingly,</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7768504/" target="_blank" rel="noopener"><span style="font-weight: 400;"> a review of long-term studies on the effects of AN on fertility and reproductive health</span></a><span style="font-weight: 400;"> found a negligible association in patients who had regained weight and were recovering from AN.</span></p>
<p> </p>
<h2><strong>How Are Eating Disorders Treated?</strong></h2>
<p><a href="https://my.clevelandclinic.org/health/diseases/4152-eating-disorders" target="_blank" rel="noopener"><span style="font-weight: 400;">A variety of tried-and-tested treatment options</span></a><span style="font-weight: 400;"> are available to those with eating disorders: psychotherapy, nutritional therapy (with a dietician or nutritionist) and pharmaceutical treatments.</span></p>
<p><span style="font-weight: 400;">Alternative approaches, such as 12-step-based treatment, have also shown some treatment efficacy. </span><a href="https://pubmed.ncbi.nlm.nih.gov/20664141/" target="_blank" rel="noopener"><span style="font-weight: 400;">One study estimates</span></a><span style="font-weight: 400;"> that the long-term success rate (3-5 years) of these models can be as high as 50%.</span></p>
<p> </p>
<h3><strong>Eating Disorder Prevention</strong></h3>
<p><span style="font-weight: 400;">Many experts believe prevention is critical in battling the prevalence of eating disorders. </span><a href="https://www.nationaleatingdisorders.org/learn/general-information/prevention" target="_blank" rel="noopener"><span style="font-weight: 400;">Prevention measures</span></a><span style="font-weight: 400;"> aim to mitigate environmental factors that can lead to the development of eating disorders, such as those described by the BPS model. Some of these measures include public policy measures, public education and selective measures aimed at at-risk groups (e.g., prophylactic counseling).</span></p>
<p> </p>
<h2><strong>Breaking the Stigma Around Eating Disorders</strong></h2>
<p><span style="font-weight: 400;">By acknowledging eating disorders as mental health conditions, we can avoid blaming those affected and take a step in the right direction, creating awareness on how to prevent and treat them and improving countless lives.</span></p>
<p><span style="font-weight: 400;">If you or someone you know may be struggling with an eating disorder, contact the National Eating Disorder Association for support </span><a href="https://www.nationaleatingdisorders.org/help-support/contact-helpline" target="_blank" rel="noopener"><span style="font-weight: 400;">here</span></a><span style="font-weight: 400;">. (QR code for print)</span></p></div>
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</div>https://topdoctormagazine.com/wp-content/uploads/2023/03/Eating-Disorders.pnghttps://topdoctormagazine.com/issues/are-eating-disorders-considered-mental-illnesses/27419How to Start a Garden for the First Time2023-03-01 14:12:50<div class="et_pb_section et_pb_section_22 et_section_regular" >
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<div class="et_pb_text_inner"><p><span style="font-weight: 400;">Planning to start your first garden? Here are a few things to keep in mind!</span></p>
<p><span style="font-weight: 400;">When ready to immerse yourself in gardening, begin by choosing the ideal spot. Ideally, you want a location with plenty of sunlight and good drainage. If you have a large yard, you're in luck, as various spots can meet these criteria. But if you have a smaller yard or live in an apartment, it's time to get more creative. Maybe a sunny porch or your cluttered balcony cannot wait to become your future green haven!</span></p>
<p><span style="font-weight: 400;">Once you've chosen your location, it's time to head back to the planning board! Flowers, vegetables and herbs are all great options for first-time gardeners. No splendid ideas have grown roots in your mind? You can always talk to your local nursery or gardening store for advice on what plants will do well!</span></p>
<p><span style="font-weight: 400;">And, of course, do some research on which plants will do well in your climate and soil type. All set to go green? Time to get started!</span></p>
<p> </p>
<h2><strong>Soil</strong></h2>
<p><span style="font-weight: 400;">But first, let's lay the groundwork by testing your soil. This step will help determine what tools and plants are best suited for your garden.</span></p>
<p><span style="font-weight: 400;">To test your soil, you'll need a soil testing kit. These can be purchased at most garden centers or </span><a href="https://www.epicgardening.com/best-soil-test-kit/" target="_blank" rel="noopener"><span style="font-weight: 400;">online</span></a><span style="font-weight: 400;">. Once you have your kit, follow the instructions to collect a soil sample from your garden. Then, send the sample off to a laboratory for testing. The results will tell you the pH level of your soil and what nutrients it contains.</span></p>
<p><span style="font-weight: 400;">Based on the results of your soil test, you can then choose the tools and plants your future garden needs. For example, if you have acidic soil, you'll need to be careful about what plants you choose, as some plants prefer alkaline soils.</span></p>
<p> </p>
<h2><strong>Be Strategic</strong></h2>
<p><span style="font-weight: 400;">You've learned all about your soil and equipped yourself with the right tools. Time to get all strategic! With a little planning, you can grow a beautiful and bountiful garden that will provide you with fresh flowers and vegetables all season long!</span></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><b>Flowers:</b><span style="font-weight: 400;"> If you want to grow flowers, consider a space that gets at least six hours of sunlight per day. You'll also need to ensure you have enough room to accommodate the type of flowers you want to grow.</span></li>
<li style="font-weight: 400;" aria-level="1"><b>Vegetables</b><span style="font-weight: 400;">: A vegetable garden is a great way to get fresh produce and cut your trips to the produce aisle down. For starters, you'll need a space that gets at least six hours of sunlight per day and is large enough to accommodate</span> <span style="font-weight: 400;">the type of vegetables you want to grow.</span></li>
<li style="font-weight: 400;" aria-level="1"><b>Herbs</b><span style="font-weight: 400;">: Interested in growing herbs? Six hours of sunlight per day and adequate space are all these aromatic superfoods need!</span></li>
</ul>
<p><span style="font-weight: 400;">Once you have chosen what kind of garden you want, you'll need some seeds or seedlings. </span><a href="https://archive.curbed.com/2016/6/1/11822860/nursery-garden-center-101" target="_blank" rel="noopener"><span style="font-weight: 400;">Your local nursery or gardening center</span></a><span style="font-weight: 400;"> can help you choose the right ones for your climate and space. </span></p>
<p> </p>
<h2><strong>Pots and Containers</strong></h2>
<p><span style="font-weight: 400;">Now that you've chosen your plants, it's time to get some pots or containers for them. The type of pot or container you choose will depend on the plant you're growing.</span></p>
<p><span style="font-weight: 400;">Growing flowers? You'll probably want to use decorative pots or planters. You can find these at most garden stores or online. Just make sure they have drainage holes, so your plants don't get too wet.</span></p>
<p><span style="font-weight: 400;">Focused on vegetables? </span><a href="https://lifestyle.howstuffworks.com/crafts/recycled/5-recycled-planter-crafts.htm" target="_blank" rel="noopener"><span style="font-weight: 400;">You can use just about any type of pot or container</span></a><span style="font-weight: 400;">! Old food or coffee cans make great planters for small plants. Just be sure to punch a few holes in the bottom for drainage. You can also repurpose plastic containers like milk jugs or laundry detergent bottles. Cut some holes in the bottom, and you're good to go!</span></p>
<p><span style="font-weight: 400;">No matter what type of pots you choose, make sure they're big enough for your plants. You don't want your plants to get too crowded. They'll need room to grow!</span></p>
<p> </p>
<h2><strong>Basic Gardening Tools</strong></h2>
<p><span style="font-weight: 400;">Gardening may seem like a daunting task when it comes to the tools needed to begin. </span><a href="https://www.lowes.com/n/buying-guide/garden-tools-buying-guide" target="_blank" rel="noopener"><span style="font-weight: 400;">There are so many different tools and supplies</span></a><span style="font-weight: 400;">, and it's hard to know where to start! But not to worry; it's all about baby steps. Don't try to go pro from the start. You can easily shoot for the stars with simple, day-to-day tools you might already own!</span></p>
<p><span style="font-weight: 400;">A watering can is one of the essential garden tools. It's perfect for giving your plants a quick drink and easy to transport around the garden. Look for a watering can with a long spout so that you can reach all of your plants easily.!</span></p>
<p><span style="font-weight: 400;">Next on the essential garden tool list is a hoe. A hoe is a tool that helps you loosen up the soil, remove weeds and keep your garden beds in good shape. If unsure which hoe to choose, look for one with a comfortable grip and a sharp blade.</span></p>
<p><span style="font-weight: 400;">Shovels are another vital garden tool. You'll need a shovel to help you dig holes for planting and move soil and mulch around your garden. Look for a shovel that's the right size for you — if it's too big or too small, it won't be easy to use.</span></p>
<p><span style="font-weight: 400;">Gardening gloves are part of any gardener's toolkit. All that hard work can be tough on your hands, so protecting them is important. Look for comfortable and breathable gloves, so you can wear them for long periods without feeling uncomfortable.</span></p>
<p><span style="font-weight: 400;">Pruning shears are also an important garden tool, especially if you're growing flowering plants. They help you trim dead or overgrown branches to keep your plants healthy and looking their best.</span></p>
<p><span style="font-weight: 400;">Finally, a garden hose will help you water your plants, wash off garden tools and keep your garden looking all neat. Look for a garden hose that's durable and easy to use.</span></p>
<p><span style="font-weight: 400;">So there you have it: some basic garden tools every new gardener needs! </span></p>
<p><span style="font-weight: 400;">With these basic garden tools in your arsenal, you'll be ready to get started on your gardening journey. Happy planting!</span></p>
<p> </p>
<h2><strong>Let's Get Started</strong></h2>
<p><span style="font-weight: 400;">You have all you need to start your first garden! You have the space, the garden tools and the soil. You have chosen the plants you want to grow. The last thing you need to do is get started!</span></p>
<p><span style="font-weight: 400;">To start, you will need to till the soil, either with a garden hoe or a tiller. Remember to loosen the soil so that the roots of your plants can easily take hold. Once the soil is loose, you can begin planting your seeds or seedlings. Be sure to plant them at the correct depth and spacing according to the instructions on the seed packet.</span></p>
<p><span style="font-weight: 400;">Water your plants regularly, especially when they are first getting established. When they mature, you can cut back on watering. Fertilize your plants according to the directions on the fertilizer packaging.</span> <span style="font-weight: 400;">Also, you will want to remove any weeds that are competing with your plants for soil and water.</span></p>
<p><span style="font-weight: 400;">That's it! With a little care and dedication and lots of patience and attention, you will soon have a beautiful garden that you can enjoy for years to come!</span></p></div>
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</div>https://topdoctormagazine.com/wp-content/uploads/2023/03/Start-a-Garden.pnghttps://topdoctormagazine.com/issues/how-to-start-a-garden-for-the-first-time/27397How Your Mental Health Affects Your Heart Health2023-01-28 10:47:36<div class="et_pb_section et_pb_section_23 et_section_regular" >
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<div class="et_pb_text_inner"><p><span style="font-weight: 400;">When people suffer from heartache — whether due to a breakup or the loss of a loved one — it's commonplace to eat copious amounts of ice cream, snuggle under a blanket and lean on friends and family for moral support. This trope was reenacted in countless movies and appeared in various popular culture references. </span></p>
<p><span style="font-weight: 400;">So, why do people engage in all sorts of unhealthy behaviors when they are struggling emotionally? There are multiple reasons for this, such as</span> <a href="https://www.webmd.com/depression/features/depression-food-traps" target="_blank" rel="noopener"><span style="font-weight: 400;">attempting to increase serotonin</span></a><span style="font-weight: 400;">. However, these choices affect many other parts of the body, including the heart. </span></p>
<p> </p>
<h2><strong>Can Mental Health Affect Physical Health?</strong></h2>
<p><span style="font-weight: 400;">People often forget that our minds and bodies are intrinsically linked.</span> <span style="font-weight: 400;">That is why it is essential to address both mental and physical health in order to maintain overall well-being. However, there is a notable effect when one or the other suffers.</span></p>
<p><span style="font-weight: 400;">One way mental health can affect physical health is by linking stress and physical illness. Chronic stress can negatively affect the body through the release of hormones such as cortisol, which can increase blood pressure and heart rate, and also contribute to </span><a href="https://www.webmd.com/mental-health/how-does-mental-health-affect-physical-health" target="_blank" rel="noopener"><span style="font-weight: 400;">dermatological conditions such as psoriasis</span></a><span style="font-weight: 400;">. A person at risk of dying from cancer is </span><a href="https://onlinedegrees.bradley.edu/blog/how-mental-health-affects-physical-health/" target="_blank" rel="noopener"><span style="font-weight: 400;">50% more likely to pass away</span></a><span style="font-weight: 400;"> if they also suffer from depression.</span></p>
<p><span style="font-weight: 400;">Mental health conditions, such as schizophrenia and anxiety, also affect physical health. People with these conditions may be more likely to engage in unhealthy behaviors, such as smoking. Studies report that more than </span><a href="https://www.webmd.com/schizophrenia/schizophrenia-smoking-the-link" target="_blank" rel="noopener"><span style="font-weight: 400;">80% of people with schizophrenia smoke, compared to only 12% of adults in the U.S.</span></a><span style="font-weight: 400;"> as of 2020. Other manifestations, such as diabetes, obesity and heart disease, are also linked to mental health disorders.</span></p>
<p><span style="font-weight: 400;">It is essential to take the connection between mental and physical health seriously and seek treatment if necessary. Various options, such as therapy, medication and lifestyle changes (e.g., exercising and eating a healthy diet), are available.</span></p>
<p> </p>
<h2><strong>How Are Mental Health and Heart Disease Related?</strong></h2>
<p><a href="https://www.hsph.harvard.edu/news/press-releases/positive-emotions-cardiovascular-health/" target="_blank" rel="noopener"><span style="font-weight: 400;">According to the Psychological Bulletin</span></a><span style="font-weight: 400;">, 1 in every 18 deaths in the U.S. is stroke related</span><b>.</b><span style="font-weight: 400;"> Heart health is not something to be taken lightly. Now that it has been established that mental health does affect physical health, we can explore how it affects heart health and, subsequently, how it may lead to heart disease.</span></p>
<p><span style="font-weight: 400;">Evidence suggests that mental health can affect heart health. </span><a href="https://www.cdc.gov/heartdisease/mentalhealth.htm" target="_blank" rel="noopener"><span style="font-weight: 400;">Studies have shown</span></a><span style="font-weight: 400;"> that people with mental health conditions, such as depression and anxiety, may be at an increased risk of developing cardiovascular disease, including heart disease and stroke.</span></p>
<p> </p>
<h2><strong>How Different Mental Health Disorders Affect Heart Health</strong></h2>
<p><span style="font-weight: 400;">While the effects of mental health disorders are not completely understood in relation to heart disease, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6016051/" target="_blank" rel="noopener"><span style="font-weight: 400;">there are notable links</span></a><span style="font-weight: 400;"> between various mental illnesses, such as schizophrenia and depression, to heart health. This is partly because mental disorders and heart disease share a similar etiology.</span></p>
<p> </p>
<h3><strong>Depression</strong></h3>
<p><span style="font-weight: 400;">People with depression have an increased risk of developing cardiovascular disease, including heart disease and stroke. The link between </span><a href="https://www.healthline.com/health/lethargy" target="_blank" rel="noopener"><span style="font-weight: 400;">lethargy and physical illness</span></a><span style="font-weight: 400;"> and the fact that people with depression may be more likely to engage in unhealthy behaviors, such as eating unhealthy foods and a lack of physical activity, are the potential reasons behind this risk.</span></p>
<p> </p>
<h3><strong>Anxiety</strong></h3>
<p><span style="font-weight: 400;">Chronic stress, often a symptom of anxiety, can adversely affect the body. People with anxiety experience an increased risk of cardiovascular disease, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6016051/" target="_blank" rel="noopener"><span style="font-weight: 400;">high blood pressure and heart palpitations</span></a><span style="font-weight: 400;">.</span></p>
<p> </p>
<h3><strong>Schizophrenia</strong></h3>
<p><span style="font-weight: 400;">People with schizophrenia are at risk of various heart health issues owing to the erratic mood changes that cause the body's nervous system to panic and the heart to go into shock. The </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6016051/" target="_blank" rel="noopener"><span style="font-weight: 400;">risk of heart disease is exacerbated by the poor lifestyle choices</span></a><span style="font-weight: 400;"> people with schizophrenia make, such as increased alcohol and drug consumption.</span></p>
<p><span style="font-weight: 400;">The relationship between mental health disorders and heart health is complex, and more research is needed to fully understand the connections between these conditions.</span></p>
<p> </p>
<h3><strong>Can Poor Mental Health Lead To Heart Failure?</strong></h3>
<p><span style="font-weight: 400;">In severe cases, </span><a href="https://www.heart.org/en/healthy-living/healthy-lifestyle/mental-health-and-wellbeing/how-does-depression-affect-the-heart" target="_blank" rel="noopener"><span style="font-weight: 400;">poor mental health can lead to heart failure</span></a><span style="font-weight: 400;">. Chronic stress negatively affects the body by increasing blood pressure and heart rate and contributing to inflammation, a known risk factor for many physical health conditions, including cardiovascular disease and diabetes.</span></p>
<p><span style="font-weight: 400;">People with poor mental health may also be more likely to engage in unhealthy behaviors, such as smoking, unhealthy eating habits and a lack of physical activity. These behaviors can increase the risk of developing physical health conditions like heart disease, obesity and diabetes.</span></p>
<p><a href="https://www.mayoclinic.org/diseases-conditions/heart-failure/symptoms-causes/syc-20373142" target="_blank" rel="noopener"><span style="font-weight: 400;">Heart failure</span></a><span style="font-weight: 400;"> occurs when the heart cannot pump enough blood to meet the body's needs. Various factors, including coronary artery disease, high blood pressure and diabetes, can cause it. Poor mental health may contribute to the development of these conditions, thus increasing the risk of heart failure.</span></p>
<p> </p>
<h2><strong>Why Is Mental Health Awareness Important?</strong></h2>
<p><span style="font-weight: 400;">One of the main benefits of mental health awareness is that it helps reduce the stigma surrounding mental health conditions. When people are more aware of mental health issues, they are less likely to view them as taboo, making it easier for them to seek help and support and feel more comfortable discussing their mental health with others.</span></p>
<p><span style="font-weight: 400;">If there were a great understanding and acceptance of mental health, the positive effects would also be perceivable in the physical body. The healthier the mind, the healthier the body — the mantra of various cases, </span><a href="https://www.unaids.org/en/20180718_GR2018" target="_blank" rel="noopener"><span style="font-weight: 400;">as reported in the UN AIDS Update in 2018</span></a><span style="font-weight: 400;">, with a direct correlation between the mental well-being of a group and the prevalence of HIV/AIDS. </span></p>
<p> </p>
<h2><strong>How To Manage Mental Health and Boost Heart Health</strong></h2>
<p><span style="font-weight: 400;">Mental health is an essential aspect of overall health and well-being. It is crucial in how we think, feel and behave. When people's mental health is not optimal, it harms their physical health. So, prioritize your mental health and take care of it just like your physical health.</span></p></div>
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</div>https://topdoctormagazine.com/issues/how-your-mental-health-affects-your-heart-health/27391What Do Minerals Do in Your Body?2023-01-27 09:59:21<div class="et_pb_section et_pb_section_24 et_section_regular" >
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<div class="et_pb_text_inner"><p><span style="font-weight: 400;">A person sits on the couch after a long day at work, drinking some mineral water. Everyone at work has gotten sick, except for them. They think of all the possible ways they've managed to avoid getting sick but can't quite put their finger on how, except … maybe it's because they've had mineral-rich foods the whole week. </span></p>
<p><span style="font-weight: 400;">This scenario, although fictional, exemplifies how vital minerals are to the human body in fighting illnesses, promoting digestive health and strengthening muscles and bones.</span></p>
<p> </p>
<h2><strong>What Are Minerals? </strong></h2>
<p><span style="font-weight: 400;">Minerals are essential substances that aid the body's development, growth and function. Central to these functions is the </span><a href="https://www.nccih.nih.gov/health/vitamins-and-minerals" target="_blank" rel="noopener"><span style="font-weight: 400;">minerals' help</span></a><span style="font-weight: 400;"> in resisting infections and gathering energy from foods. Minerals are found in all sorts of food and beverages. They can even be found in water!</span></p>
<p><span style="font-weight: 400;">Sometimes </span><a href="https://vitagene.com/blog/difference-between-vitamins-and-minerals/" target="_blank" rel="noopener"><span style="font-weight: 400;">vitamins and minerals can get confused with one another</span></a><span style="font-weight: 400;">, but they aren't the same thing. Vitamins are necessary for bodily function, whereas minerals are essential to building bones, regulating the heartbeat and flow of blood, as well as strengthening muscles, brain function and hormones. </span></p>
<p> </p>
<h2><strong>Are Minerals Organic?</strong></h2>
<p><a href="https://nbmg.unr.edu/_docs/ScienceEducation/Activities/WhatIsAMineral.pdf" target="_blank" rel="noopener"><span style="font-weight: 400;">Minerals</span></a><span style="font-weight: 400;"> are naturally occurring, inorganic compounds with a definite chemical composition and atomic structure. While </span><a href="https://www.nia.nih.gov/health/vitamins-and-minerals-older-adults" target="_blank" rel="noopener"><span style="font-weight: 400;">minerals are inorganic compounds</span></a><span style="font-weight: 400;">, they are often bonded to carbon atoms in their purest forms, which makes them easily digestible. </span></p>
<p> </p>
<h2><strong>What Minerals Are Found in Water?</strong></h2>
<p><span style="font-weight: 400;">Water </span><a href="https://aquariuswaterconditioning.com/blog/should-drinking-water-contain-minerals/" target="_blank" rel="noopener"><span style="font-weight: 400;">contains a ton of minerals</span></a><span style="font-weight: 400;">, such as zinc, sodium, potassium, magnesium, iron, calcium and bicarbonate, each with its specific properties. When a person is dehydrated, the body lacks electrolytes comprising </span><a href="https://medlineplus.gov/definitions/mineralsdefinitions.html" target="_blank" rel="noopener"><span style="font-weight: 400;">sodium, potassium and magnesium</span></a><span style="font-weight: 400;">. Electrolytes help regulate normal body functions, such as regulating body temperature, production of cells and aiding in digestion.</span></p>
<p> </p>
<h2><strong>How Important Are Minerals to Us? </strong></h2>
<p><span style="font-weight: 400;">In addition to these properties, learning about minerals is essential simply because they are omnipresent in our daily foods. Certain foods have certain minerals, which can serve different purposes throughout the body!</span> <span style="font-weight: 400;">Minerals are crucial to healthy development, especially during pregnancy and infancy. They can repair bones, support healthy immunity and facilitate hair growth.</span></p>
<p><a href="https://medlineplus.gov/definitions/mineralsdefinitions.html" target="_blank" rel="noopener"><span style="font-weight: 400;">Minerals have a variety of functions,</span></a><span style="font-weight: 400;"> such as the mineral calcium, which strengthens bones, teeth, muscles and blood vessels. In addition to its strengthening properties, calcium also helps release hormones and enzymes to regulate </span></p>
<p><span style="font-weight: 400;">Many minerals are found throughout the body. For example, calcium is generally located in the bones and the teeth. Calcium is obtained through foods such as </span><a href="https://health.gov/myhealthfinder/healthy-living/nutrition/get-enough-calcium" target="_blank" rel="noopener"><span style="font-weight: 400;">milk, collard greens and yogurt</span></a><span style="font-weight: 400;">. So now, Mom reminding everyone at the breakfast table to drink milk makes more sense!</span></p>
<p> </p>
<h2><strong>Different Types of Minerals for the Body</strong></h2>
<ul>
<li style="font-weight: 400;" aria-level="1"><a href="https://medlineplus.gov/definitions/mineralsdefinitions.html" target="_blank" rel="noopener"><span style="font-weight: 400;">Iodine</span></a><span style="font-weight: 400;"> is an essential mineral for hormonal function. It controls metabolism, aids in making thyroid hormones and is crucial for bone and brain development. </span></li>
<li style="font-weight: 400;" aria-level="1"><a href="https://medlineplus.gov/definitions/mineralsdefinitions.html" target="_blank" rel="noopener"><span style="font-weight: 400;">Iron</span></a><span style="font-weight: 400;"> aids in cell growth and development and regulates bodily functions. </span></li>
<li style="font-weight: 400;" aria-level="1"><a href="https://medlineplus.gov/definitions/mineralsdefinitions.html" target="_blank" rel="noopener"><span style="font-weight: 400;">Phosphorus</span></a><span style="font-weight: 400;"> maintains healthy bones, blood cells and muscles. It is typically found in protein-rich foods such as meat or nuts.</span></li>
<li style="font-weight: 400;" aria-level="1"><a href="https://medlineplus.gov/definitions/mineralsdefinitions.html" target="_blank" rel="noopener"><span style="font-weight: 400;">Potassium</span></a><span style="font-weight: 400;"> is vital to helping cells, nerves and muscles function, regulating blood pressure and aiding in digestion. It can be found in bananas. </span></li>
<li style="font-weight: 400;" aria-level="1"><a href="https://medlineplus.gov/definitions/mineralsdefinitions.html" target="_blank" rel="noopener"><span style="font-weight: 400;">Selenium</span></a><span style="font-weight: 400;"> is vital to maintain a healthy reproductive system and endocrine system and aids in DNA production. </span></li>
<li style="font-weight: 400;" aria-level="1"><a href="https://medlineplus.gov/definitions/mineralsdefinitions.html" target="_blank" rel="noopener"><span style="font-weight: 400;">Zinc</span></a><span style="font-weight: 400;"> aids the body in the fight against infection and assists in digestion and DNA production.</span></li>
</ul>
<p> </p>
<h2><strong>The Most Important Minerals for the Body</strong></h2>
<p><span style="font-weight: 400;">Some of the </span><a href="https://www.nccih.nih.gov/health/vitamins-and-minerals" target="_blank" rel="noopener"><span style="font-weight: 400;">essential minerals</span></a><span style="font-weight: 400;"> for the body include:</span></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Calcium, for bone health;</span></li>
<li style="font-weight: 400;" aria-level="1"><a href="https://www.hsph.harvard.edu/nutritionsource/salt-and-sodium/#:~:text=The%20human%20body%20requires%20a,daily%20for%20these%20vital%20functions." target="_blank" rel="noopener"><span style="font-weight: 400;">Sodium</span></a><span style="font-weight: 400;">, for muscle contractions;</span></li>
<li style="font-weight: 400;" aria-level="1"><a href="https://www.mountsinai.org/health-library/nutrition/chloride-in-diet#:~:text=Function,of%20digestive%20(stomach)%20juices." target="_blank" rel="noopener"><span style="font-weight: 400;">Chloride</span></a><span style="font-weight: 400;"> maintains the balance of bodily fluids;</span></li>
<li style="font-weight: 400;" aria-level="1"><a href="https://www.healthline.com/nutrition/magnesium-benefits" target="_blank" rel="noopener"><span style="font-weight: 400;">Magnesium</span></a><span style="font-weight: 400;"> maintains heart health and brain functions; </span></li>
<li style="font-weight: 400;" aria-level="1"><a href="https://medlineplus.gov/ency/article/002419.htm#:~:text=Function,-Expand%20Section&text=Copper%20works%20with%20iron%20to,also%20aids%20in%20iron%20absorption." target="_blank" rel="noopener"><span style="font-weight: 400;">Copper</span></a><span style="font-weight: 400;"> forms red blood cells. </span></li>
</ul>
<p><span style="font-weight: 400;">These minerals all promote organ function, healthy growth and vital organ protection against diseases. Make sure to eat a varied diet to get these minerals in your body!</span></p>
<p> </p>
<h2><strong>What Minerals Do I Need for Hair Growth?</strong></h2>
<p><span style="font-weight: 400;">Maybe you're worried about your hair falling out, or you stare at the mirror every day wondering why it looks so dull. The issue may be a lack of minerals, such as </span><a href="https://goldielocks.com/blogs/news/vitamins-b-hair-growth" target="_blank" rel="noopener"><span style="font-weight: 400;">iron, zinc and iodine</span></a><span style="font-weight: 400;">. These compounds help lengthen, strengthen and produce healthier and fuller hair. Take care to eat foods rich in these minerals. </span></p>
<p> </p>
<h2><strong>How Many Minerals Do We Need a Day?</strong></h2>
<p><span style="font-weight: 400;">While you should eat some minerals in </span><a href="https://www.nia.nih.gov/health/vitamins-and-minerals-older-adults" target="_blank" rel="noopener"><span style="font-weight: 400;">large quantities,</span></a><span style="font-weight: 400;"> such as calcium, magnesium and potassium, other minerals, such as iodine and fluoride, work best in </span><a href="https://www.nia.nih.gov/health/vitamins-and-minerals-older-adults" target="_blank" rel="noopener"><span style="font-weight: 400;">smaller quantities</span></a><span style="font-weight: 400;">. </span></p>
<p> </p>
<p><span style="font-weight: 400;">Here are some examples of minerals and the </span><a href="https://www.webmd.com/vitamins-and-supplements/vitamins-minerals-how-much-should-you-take" target="_blank" rel="noopener"><span style="font-weight: 400;">suggested intake</span></a><span style="font-weight: 400;"> each day: </span></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><b>Calcium:</b><span style="font-weight: 400;"> At least 1000 milligrams daily.</span></li>
<li style="font-weight: 400;" aria-level="1"><b>Fluoride:</b><span style="font-weight: 400;"> At least 3 milligrams for women and 4 milligrams for men daily.</span></li>
<li style="font-weight: 400;" aria-level="1"><b>Iron:</b><span style="font-weight: 400;"> At least 18 milligrams for women and 8 milligrams for men daily.</span></li>
<li style="font-weight: 400;" aria-level="1"><b>Magnesium:</b><span style="font-weight: 400;"> At least 310 milligrams for women and 400 milligrams for men daily.</span></li>
<li style="font-weight: 400;" aria-level="1"><b>Sodium:</b><span style="font-weight: 400;"> At least 1500 milligrams each day.</span></li>
</ul>
<p><span style="font-weight: 400;">It's essential to ensure you are taking only the </span><a href="https://www.webmd.com/vitamins-and-supplements/vitamins-minerals-how-much-should-you-take" target="_blank" rel="noopener"><span style="font-weight: 400;">required amount of minerals</span></a><span style="font-weight: 400;"> because while they are healthy, they aren't healthful in excess.</span></p>
<p><span style="font-weight: 400;"> </span></p>
<h2><strong>A Parting Reminder</strong></h2>
<p><span style="font-weight: 400;">Minerals are essential when factoring in how to keep the body healthy. They help the body in many ways, including maintaining healthy hair and even helping grow hair, fight infections or prevent illnesses. Therefore, it's vital to know how many minerals are necessary to consume each day, as well as which minerals to consume for a healthy, balanced intake. </span></p>
<p><span style="font-weight: 400;">Minerals are found everywhere, and it's important to understand where they are, how they work and what they do. Spend time reading labels to learn more about what minerals certain foods contain and how much intake is appropriate. Talk with your doctor to understand what's best for you. Now, enjoy a glass of milk and get that calcium!</span></p></div>
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</div>https://topdoctormagazine.com/wp-content/uploads/2023/01/Minerals.pnghttps://topdoctormagazine.com/issues/what-do-minerals-do-in-your-body/27384Eye Exercises To Improve Your Vision2023-01-26 09:45:10<div class="et_pb_section et_pb_section_25 et_section_regular" >
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<div class="et_pb_text_inner"><p><span style="font-weight: 400;">Vision problems can impact our ability to function, whether at work or in our everyday lives, and they can be a pain to fix. They can be even more frustrating if your job involves activities that cause eyestrain (such as looking at screens). However, glasses and surgery aren't the only tools available for improving vision. In many cases, exercises for poor vision can be a valuable part of treatment. So, how can vision exercises improve your eyesight?</span></p>
<p> </p>
<h2><strong>Can Weak Eyesight Be Improved?</strong></h2>
<p><span style="font-weight: 400;">In some cases, exercises for vision problems can help improve weak eyesight. Eye exercises don't help in every case, though. Their efficacy depends on the vision problem you intend to treat.</span></p>
<p><span style="font-weight: 400;">Eye exercises strengthen the muscles that control your eyes' movement. As a result, they can </span><a href="https://kraffeye.com/blog/8-easy-eye-exercises-to-improve-vision-techniques-and-tips" target="_blank" rel="noopener"><span style="font-weight: 400;">help with various vision issues</span></a><span style="font-weight: 400;">, such as: </span></p>
<p> </p>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Focusing;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Eye alignment;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Eyestrain. </span></li>
</ul>
<p> </p>
<p><span style="font-weight: 400;">Eye doctors might recommend eye exercises for vision problems such as amblyopia (i.e., lazy eye) or crossed eyes. Eye exercises are also a way to combat digital eye strain. </span></p>
<p><span style="font-weight: 400;">Numerous vision problems need more than eye exercises to be corrected, such as conditions affecting the eye tissue or how the brain processes visual information. Astigmatism and near-sightedness, for instance, involve the eyeball's shape, which is why </span><a href="https://www.healthline.com/health/eye-health/eye-exercises" target="_blank" rel="noopener"><span style="font-weight: 400;">eye exercises do not ameliorate them</span></a><span style="font-weight: 400;">. In addition, macular degeneration, glaucoma and other common conditions </span><a href="https://www.healthline.com/health/eye-health/eye-exercises" target="_blank" rel="noopener"><span style="font-weight: 400;">can't be treated with eye exercises</span></a><span style="font-weight: 400;">. </span></p>
<p><span style="font-weight: 400;">If eye exercises might help your vision problems, it's best to consult a medical professional who can guide you. It's never a positive idea to let serious eye problems go untreated. Eye exercises can be helpful in many cases, but they won't cure all underlying medical conditions.</span></p>
<p> </p>
<h2><strong>Benefits of Eye Exercises</strong></h2>
<p><span style="font-weight: 400;">Eye exercises can provide a variety of benefits when used to treat a specific set of vision problems, such as digital eye strain or lazy eye. Understanding how these conditions develop can help explain why eye exercises work. </span></p>
<p><span style="font-weight: 400;">The eyes are controlled by a series of muscles. Just like any other muscle, they can be strengthened by exercise. Since eye exercises strengthen the muscles that control your eyes, they can help achieve better eye alignment. If your eyes </span><a href="https://www.webmd.com/eye-health/eye-exercises" target="_blank" rel="noopener"><span style="font-weight: 400;">aren't properly aligned</span></a><span style="font-weight: 400;">, you might experience blurred vision, increased light sensitivity or eye strain. Similarly, eye exercises can improve your ability to focus.</span></p>
<p><span style="font-weight: 400;">Sometimes, people experience vision problems due to their occupation or habits rather than specific eye disorders. </span><a href="https://www.webmd.com/eye-health/eye-exercises" target="_blank" rel="noopener"><span style="font-weight: 400;">Digital eye strain</span></a><span style="font-weight: 400;"> isn't inherent to the structure of the eyes, but it can still cause various symptoms, including blurred vision, dry eyes and headaches. It typically affects people who work with computers. It might not be feasible to take time away from computers if your job requires you to use them, but eye exercises can help. For example, taking time to blink regularly can alleviate the pain associated with dry, sore eyes. </span></p>
<p><span style="font-weight: 400;">Eye exercises have several clear benefits. Although they have limitations, they can help strengthen eye muscles and alleviate dry eyes and eyestrain. So, what eye exercises provide the most benefit for specific conditions, and how are eye exercises performed?</span></p>
<p> </p>
<h2><strong>Best Exercises for Improving Eyesight</strong></h2>
<p><span style="font-weight: 400;">The following exercises are commonly prescribed for patients who experience vision problems involving eyestrain, focusing issues or improper eye alignment: </span></p>
<p> </p>
<ul>
<li style="font-weight: 400;" aria-level="1"><a href="https://kraffeye.com/blog/8-easy-eye-exercises-to-improve-vision-techniques-and-tips" target="_blank" rel="noopener"><b>Figure eight</b></a><span style="font-weight: 400;">: The figure eight exercise is best performed from a seated position. Pick a spot on the floor approximately 10 feet away from you. Once you've found a spot, imagine the shape of an eight-figure and follow it with your eyes. After about 30 seconds, switch directions. This exercise will help you track objects with your eyes.</span></li>
<li style="font-weight: 400;" aria-level="1"><a href="https://www.webmd.com/eye-health/eye-exercises" target="_blank" rel="noopener"><b>Near and far focus</b></a><span style="font-weight: 400;">: The near and far focus exercise is designed to improve focus for people who wear glasses. Alternate your focus between your thumb and an object approximately 10 feet away. Focus on each object for 15-second intervals, and ensure that you hold your thumb only about 10 inches away. This exercise is easiest to perform while seated.</span></li>
<li style="font-weight: 400;" aria-level="1"><a href="https://www.healthline.com/health/eye-health/eye-exercises#vision-therapy" target="_blank" rel="noopener"><b>Focus change</b></a><span style="font-weight: 400;">: Focus change exercises are easy to perform and can help you improve your eyes' ability to focus. Start by focusing on your finger while holding it within a few inches of your face. Then remain focused on your finger as you move it away from your eyes. Once you've moved it as far away as possible, look away briefly and return your focus to your finger.</span></li>
<li style="font-weight: 400;" aria-level="1"><a href="https://www.webmd.com/eye-health/eye-exercises" target="_blank" rel="noopener"><b>Blink break</b></a><span style="font-weight: 400;">: A blink break is a fantastic way to ease eye irritation. People blink less frequently when focused on a digital screen, so taking a few moments to blink at a regular rate is a great way to ensure that your eyes are adequately lubricated. Try a blink break if you suffer from headaches or dry eyes while watching screens. This exercise is particularly valuable for people experiencing digital eye strain at work. </span></li>
<li style="font-weight: 400;" aria-level="1"><a href="https://www.healthline.com/health/eye-health/eye-exercises#vision-therapy" target="_blank" rel="noopener"><b>20-20-20 rule</b></a><span style="font-weight: 400;">: The 20-20-20 rule is an excellent way to practice vision exercises at work. Every 20 minutes, stop what you're doing and spend 20 seconds focusing on an object 20 feet away. </span></li>
</ul>
<p> </p>
<h2><strong>A Parting Reminder</strong></h2>
<p><span style="font-weight: 400;">Eye exercises can positively affect vision problems such as lazy eyes, focus or alignment issues and eyestrain. They're also easy to perform. If you spend your workdays staring intently at a computer screen, exercises such as the 20-20-20 rule can help you reduce eye strain and improve your eye health. </span></p>
<p><span style="font-weight: 400;">If you struggle with lazy eyes or experience problems with focus or alignment, some form of vision therapy might be exactly what you need to improve your eyesight. Exercises for vision problems aren't always a substitute for professional medical treatment, but they can be a valuable supplement for other kinds of treatment. Talk to your doctor if you believe that eye exercises might improve your vision.</span></p></div>
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</div>https://topdoctormagazine.com/wp-content/uploads/2023/01/Eye-Exercises.pnghttps://topdoctormagazine.com/issues/eye-exercises-to-improve-your-vision/27377How Environmental Factors Affect Your Mental Health2023-01-25 09:25:53<div class="et_pb_section et_pb_section_26 et_section_regular" >
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<div class="et_pb_text_inner"><p><span style="font-weight: 400;">You often hear that surrounding yourself with positive people </span><a href="https://www.linkedin.com/pulse/how-surround-yourself-positive-people-kamini-wood/" target="_blank" rel="noopener"><span style="font-weight: 400;">rewards you with positive outcomes</span></a><span style="font-weight: 400;">. Surprisingly, the same can be said for the places and spaces you occupy. From somewhere as personal as your bedroom to somewhere as public as the state you live in, the spaces you interact with often significantly impact your mental health.</span></p>
<p><span style="font-weight: 400;">There is a </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6210156/" target="_blank" rel="noopener"><span style="font-weight: 400;">strong link between the environment</span></a><span style="font-weight: 400;"> and a host of mental health issues. Reading on will provide you with all the ins and outs of the connection between mental health and the environment, plus some tips on improving your relationship with the environment.</span></p>
<p> </p>
<h2><strong>What Is the Relationship Between Mental Health and the Environment?</strong></h2>
<p><span style="font-weight: 400;">According to the World Health Organization, </span><a href="https://www.who.int/news-room/fact-sheets/detail/mental-disorders" target="_blank" rel="noopener"><span style="font-weight: 400;">1 in 8 people</span></a><span style="font-weight: 400;"> worldwide are currently living with a mental illness. While there is still much debate around mental health, one thing is for sure — these </span><a href="https://www.mayoclinic.org/diseases-conditions/mental-illness/symptoms-causes/syc-20374968" target="_blank" rel="noopener"><span style="font-weight: 400;">conditions are multi-causal</span></a><span style="font-weight: 400;">. Genetics and environmental factors are primarily responsible for the onset of mental health disorders.</span></p>
<p><span style="font-weight: 400;">The relationship between the environment and mental health is far-reaching. Experts in the mental illness field refer to the environment as </span><a href="https://www.alliant.edu/blog/how-environmental-factors-impact-mental-health" target="_blank" rel="noopener"><span style="font-weight: 400;">everything around you that is not inherited genetics</span></a><span style="font-weight: 400;">. Environmental factors can be split up into physical and social environmental factors.</span></p>
<p><span style="font-weight: 400;">While you may be more familiar with the social environmental factors, the physical factors can become entangled in your life, causing a vicious cycle that contributes to poor mental health.</span></p>
<p> </p>
<h3><strong>What Are Social Environmental Factors?</strong></h3>
<p><a href="https://www.merriam-webster.com/dictionary/psychosocial" target="_blank" rel="noopener"><span style="font-weight: 400;">Psychosocial</span></a><span style="font-weight: 400;"> environmental factors are commonly associated with mental health disorders. They are often related to the relationships between people. Social environmental factors can include:</span></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">A lack of emotional support;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Abuse, be it physical, sexual or emotional;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Stigma, such as sexism, racism, homophobia, etc.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Toxic relationships, either romantic, familial or platonic;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Lack of meaning or purpose in spiritual, work or personal life;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Poverty;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Poor self-esteem and lack of self-care.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Lack of safety and security, physically or emotionally</span></li>
</ul>
<p><span style="font-weight: 400;">The effects of social factors on mental health are </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6181118/" target="_blank" rel="noopener"><span style="font-weight: 400;">well-known and widely studied</span></a><span style="font-weight: 400;"> but often go hand in hand with physical factors in negatively affecting your mental health.</span></p>
<p> </p>
<h3><strong>What Are Physical Environmental Factors?</strong></h3>
<p><span style="font-weight: 400;">From cluttered desks to lousy weather, physical environmental factors are the 'hard' factors affecting mental health. They often occur alongside social factors but can also arise independently. Some physical environmental factors affecting mental health are:</span></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Extreme weather conditions, i.e., perpetually raining or sweltering heat;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Substance abuse, smoking and drinking;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Sleep deprivation;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Chaotic surroundings, such as noise pollution or large crowds;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Hazardous spaces, including messy rooms, lack of ventilation or inaccessible architecture.</span></li>
</ul>
<p><span style="font-weight: 400;">The things you smell, see, hear, ingest and breathe can affect your mood and have lasting consequences on your mental health.</span></p>
<p> </p>
<h2><strong>How Does the Environment Affect Your Mental Health?</strong></h2>
<p><span style="font-weight: 400;">Your parents may have been onto something when they told you to open the curtains in your bedroom during the holidays. Your everyday surroundings can have a significant impact on your mental health — be it how much light enters the room, how cluttered your hallway is or even how many times a day you visit the smoker's corner.</span></p>
<p><span style="font-weight: 400;">The environmental effects on mental health can have lasting, tangible consequences. </span><a href="https://www.researchgate.net/publication/17043718_View_Through_a_Window_May_Influence_Recovery_from_Surgery" target="_blank" rel="noopener"><span style="font-weight: 400;">Through his studies</span></a><span style="font-weight: 400;">, Roger Ulrich, a Chalmers University of Technology researcher, found that patients recovering from surgery healed faster in a room with a view of trees than those with a view of a brick wall. The variance in </span><a href="https://my.clevelandclinic.org/health/articles/22187-cortisol" target="_blank" rel="noopener"><span style="font-weight: 400;">cortisol production</span></a><span style="font-weight: 400;"> between patients led to this discrepancy. </span></p>
<p><span style="font-weight: 400;">Various studies are unpacking how the environment affects mental health. Just as the </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3456225/" target="_blank" rel="noopener"><span style="font-weight: 400;">Journal of Urban Health</span></a><span style="font-weight: 400;"> suggests, high-rise living negatively affects the mental well-being of women and children.</span></p>
<p><span style="font-weight: 400;">Scientists have shown that certain environmental factors affect the body's hormone production, circadian rhythm, neurotransmission and executive functioning. Unfortunately, these changes often go unnoticed — you may not even realize how your environment affects you.</span></p>
<p> </p>
<h2><strong>Is Changing the Impact of the Environment on Your Mental Health Possible?</strong></h2>
<p><span style="font-weight: 400;">There are many ways of controlling how the physical environment influences and shapes your well-being for the better.</span></p>
<p><span style="font-weight: 400;">Start by connecting your mental and emotional state and what environmental factors are triggering those feelings. If you work from home, you may find that a messy desk leads you to procrastinate more, increasing feelings of anxiety. Whatever it is, you need to work on identifying the cause and </span><a href="https://www.verywellmind.com/what-is-locus-of-control-2795434" target="_blank" rel="noopener"><span style="font-weight: 400;">figuring out whether you have enough control</span></a><span style="font-weight: 400;"> to change it.</span></p>
<p><span style="font-weight: 400;">You can start as small as you like. You would be surprised at how little change makes such a massive difference to your mental health. </span></p>
<p> </p>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Get outside and breathe the fresh air (harsh pollutants can affect sleep).</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Change your space, whether painting your walls bright or decorating a bookshelf.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Organize and clear out your space in a way that works for you.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Incorporate more light or plants into your home or office.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Cut down on your drinking and smoking.</span></li>
</ul>
<p> </p>
<p><span style="font-weight: 400;">Another great way of improving the relationship between the environment and your mental health is to care for the environment around you. The </span><a href="https://www.unep.org/news-and-stories/story/caring-environment-helps-care-your-mental-health" target="_blank" rel="noopener"><span style="font-weight: 400;">United Nations Environment Program</span></a><span style="font-weight: 400;"> urges people to give back to their communities and the environment in small ways. By focusing your attention, care and empathy on others, you can cultivate gratitude for your own circumstances.</span></p>
<p><span style="font-weight: 400;">While changing certain things, such as your job or neighborhood, may not be possible at the moment, even the smallest changes could boost your mental health and may even prevent the onset of mental disorders.</span></p>
<p> </p>
<h2><strong>What To Remember About Environmental Factors and Mental Health</strong></h2>
<p><span style="font-weight: 400;">Almost all people have struggled with varying degrees of mental health issues, but it is essential to keep in mind that your situation can get better. Whether you are struggling with depression or just in a slump, environmental factors will always shape your mental health. Fortunately for you and everyone else, you can harness these factors to improve your overall mental well-being.</span></p></div>
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<div class="et_pb_text_inner"><h2><b>Meet William Heskett</b></h2>
<p><span style="font-weight: 400;">Throughout middle and high school, William Heskett worked hard at setting records in several sports in his surrounding districts, some of which he still holds today, 25 years later. Heskett fell in love with several sports but was particularly dedicated and passionate about powerlifting and track and field. </span></p>
<p><span style="font-weight: 400;">Along his sports journey, though, he suffered injuries to his shoulders, pectoral muscle and knees, which cost him qualified opportunities such as the Junior Olympics, a scholarship, and ultimately, his powerlifting competitions. His sports dreams abruptly ended.</span></p>
<p><span style="font-weight: 400;">But young Heskett was unaware that years later, these injuries, with some hard work and dedication, would lead him to a path he never imagined. </span></p>
<p><span style="font-weight: 400;">In late 2020, Heskett discovered a motivational speaker on the Internet. Soon, he had three motivational speakers added to his nightly routine who inspired him so much that he decided it was time to try and ignore the pain and suffering once and for all. So, he took a leap of faith and built his first pro-like gym with the goal of living a longer, healthier life as a family man. </span></p>
<p><span style="font-weight: 400;">It became a drive like no other, like a force had his back pushing him forward and past the fears of further injury. Undenounced to him, this action, along with hard work, would ultimately lead to the creation of his future vision.</span></p>
<p><span style="font-weight: 400;">Unfortunately, those old injuries started to flare up again and he began re-injuring himself every few months, which became quite the burden to recondition over and over, trying to build around these old injuries. Heskett thought to himself that something had to be done, so he went back into researching updates on the advancements of stem cells and discovered an extraordinary option that also has been proven to work called platelet-rich plasma therapy. </span></p>
<p><span style="font-weight: 400;">And that’s when an idea was born. </span></p>
<p><span style="font-weight: 400;">Heskett is now the President and founder of a new 501(c)(3) nonprofit named Pivotal Reach and Paramount Foundation. This public charity focuses on the public citizens at large who qualify physically and financially as an option to receive PRP or any kind of regenerative medicine, including stem cells, that can be helpful to treat the musculoskeletal system, such as bone and or soft tissue injuries</span><span style="font-weight: 400;">.</span><span style="font-weight: 400;"> It also seeks to bring public awareness and education regarding regenerative medicine treatments. Heskett has experienced firsthand the healing effects of his treatment. </span></p>
<p><span style="font-weight: 400;">The mission of Pivotal Reach and Paramount Foundation is simple: to create treatment plans and solutions for those who suffer from injuries and chronic pain for a healthier quality of life.</span></p>
<p><span style="font-weight: 400;">He has recently grown new tissues and rejuvenated old injuries all at once and has testimonial pictures proving this on his </span><a href="https://pivotalreach.org/" target="_blank" rel="noopener"><span style="font-weight: 400;">website</span></a><span style="font-weight: 400;">. Heskett's chronic pain is now gone, and he is back at his gym. </span></p></div>
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<div class="et_pb_text_inner"><h2><b>FINDING THE SOLUTIONS</b></h2>
<p> </p>
<h3><strong>Origin in Philanthropy</strong></h3>
<p><span style="font-weight: 400;">"Philanthropy is in my genes,” Heskett said. </span></p>
<p><span style="font-weight: 400;">His grandfather is just one example of philanthropy in his family tree. When he was a child, Heskett's grandfather and dad built a dirt track on a piece of property in town for the local kids to have fun on and compete in races. An article from their hometown newspaper from December 1954 explained how his grandfather had handmade a handful of “mini racer” karts, so that groups could race together. </span></p>
<p><span style="font-weight: 400;">One night when Heskett was 7-years-old, his grandmother told him when you see the first star come out just before dark, it is the best time to make a wish. At the time, Heskett wished for health, wealth and happiness. He admits now that he was confused because he didn’t understand the wealth part.</span></p>
<p><span style="font-weight: 400;">“I realize now, wealth to me doesn’t mean riches; it's the doors and windows that appear and open as opportunities through determination and manifestation. It was like me calling out to my adult self for later in life as a reminder of where visions come from and how they can create new realities. Looking back, it's like I see that 7-year-old boy not as me, but as a message from him to my present self,” Heskett said. </span></p>
<p><span style="font-weight: 400;">These doors and windows are opening for Heskett now, enabling him to help others open doors to new opportunities through acts of philanthropy and charity.</span></p>
<p><span style="font-weight: 400;">“This can happen for anyone, and many know it; it's good mojo. And it feels good, too, that's why I do what I do!” Heskett stated. </span></p>
<p> </p>
<h3><b>THE SOLUTION</b></h3>
<p><span style="font-weight: 400;">Heskett reflected on how the PRP treatments he received would have been a game changer for him in sports if they had been available earlier in his life. But life would have almost certainly taken a slightly different path if injuries never occurred. </span></p>
<p><span style="font-weight: 400;">“This discovery of Pivotal Reach and Paramount Foundation may not have been if that all hadn’t happened,” he stated.</span></p>
<p><span style="font-weight: 400;">But regenerative medicine, specifically Platelet Rich Plasma, had been the chosen solution that Heskett was destined to find one day while researching. </span></p>
<p><span style="font-weight: 400;">“I was fascinated by what I learned, and that inspired me to act. I deciphered this vision and saw an opportunity to create an action of greatness,” he said. </span></p>
<p> </p>
<h2><b>WHAT IS PLATELET RICH PLASMA</b></h2>
<p><span style="font-weight: 400;">PRP, or Platelet Rich Plasma, is an element of blood containing growth factors that cleans first and helps to clots wounds and plays a </span><a href="https://swspineandsports.com/orthopedic-blog/how-does-platelet-rich-plasma-prp-aid-in-injury-recovery#:~:text=PRP%20also%20has%20the%20ability,%2C%20fascia%20irritation%2C%20and%20more" target="_blank" rel="noopener"><span style="font-weight: 400;">crucial role in healing the body</span></a><span style="font-weight: 400;">. Damage to the body from injuries as well as the natural aging process reduce functionality negatively affecting the quality of life.</span></p>
<p><span style="font-weight: 400;">As you age, it takes longer to heal. PRP also promotes healing by reducing inflammation and generating the growth of new healthy tissue. </span></p>
<p> </p>
<h2><b>HOW PRP THERAPY WORKS</b></h2>
<p><span style="font-weight: 400;"> A small amount of your blood is extracted from your vein. This blood is placed in a centrifuge, and it spins at thousands of r.p.m.’s separating the Plasma from your blood. The enriched layer of plasma is extracted and injected directly into the injury under the guidance of ultrasound for precise targeting. </span></p>
<p><span style="font-weight: 400;">These growth factors/immune cells have been shown to work well for spinal injuries, nerve damage, damaged ligaments, tendons, cartilage, arthritis, tendinosis, tendinosis, carpal tunnel, growth of new blood vessels, muscle tears, bone fractures, and more.</span></p>
<p><span style="font-weight: 400;">Heskett supports stem cell treatment as well as PRP, which adds to the list such as bone fractures. But what it ultimately comes down to is what the doctor recommends most for the patient.</span></p>
<p> </p>
<h2><b>MOTIVATION TO HELP OTHERS</b></h2>
<p><span style="font-weight: 400;">Heskett realized that the disappointment he experienced because of his injuries was not unique to him. Others, too, had to abandon their dreams, and millions of people each year suffer from injuries and chronic pain needing relief. So, his penchant for philanthropy kicked in, and he started formulating Pivotal Reach and Paramount Foundation into a reality.</span></p>
<p><span style="font-weight: 400;"> “I was always taught to have boldness, courage, and to believe in myself. In order to implement anything, you must have the belief and the will. If you believe in yourself, you can circumvent anything,” he said.</span></p>
<p><span style="font-weight: 400;">This mindset gives William Heskett the courage to step out of his comfort zone and do things like talk to groups of doctors and people who are curious to know what Pivotal Reach and Paramount Foundation are all about. He is always looking to share his story to inspire others. </span></p>
<p><span style="font-weight: 400;">He believes if someone is always in their comfort zone, they may not be taking risks towards any great ideas they may have and could miss out.</span></p>
<p><span style="font-weight: 400;">People think of great ideas all the time, but most will not capitalize on them. Heskett believes others have to take a chance, and when they take action, they will know it's the right thing to do. If they never act on it, nothing will become of their visions, dreams or passions.</span></p>
<p><span style="font-weight: 400;">“Work on your paradigm because you become who and what you are around. If you have to be that person who is mostly alone, then that means you have more time to write down your notes and stay on track. Bring those wishes and dreams into realities, and remember to believe,” Heskett said.</span></p>
<p><span style="font-weight: 400;">The core of Heskett’s motivation is simple: “No one wants to go through life in pain.” </span></p></div>
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</div>https://topdoctormagazine.com/wp-content/uploads/2022/11/william-heskett.pnghttps://topdoctormagazine.com/issues/how-prp-healing-changed-one-mans-life-and-now-will-change-many-william-heskett-and-his-non-profit/27371Tips for Eating Healthier On a Budget2023-01-23 09:06:39<div class="et_pb_section et_pb_section_28 et_section_regular" >
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<div class="et_pb_text_inner"><p><a href="https://www.pewresearch.org/fact-tank/2022/06/15/in-the-u-s-and-around-the-world-inflation-is-high-and-getting-higher/" target="_blank" rel="noopener"><span style="font-weight: 400;">As the cost of living continues to rise</span></a><span style="font-weight: 400;">, eating healthy can become a financial challenge. But a healthy diet doesn't have to break the bank. With just a bit of planning and creativity, you can whip up a nourishing, delicious meal without splashing out.</span></p>
<p> </p>
<h2><strong>How To Eat Healthy On a Budget</strong></h2>
<p> </p>
<h3><strong>Meal Planning and Prepping</strong></h3>
<p><a href="https://www.everydayhealth.com/diet-nutrition/meal-planning/" target="_blank" rel="noopener"><span style="font-weight: 400;">Meal planning</span></a><span style="font-weight: 400;"> is a fantastic way to save money on groceries. You can save money by taking advantage of sales and discounts and avoid wasting food by purchasing only the necessary ingredients.</span></p>
<p><span style="font-weight: 400;">Meal planning doesn't have to be complicated. Start by taking inventory of the food you already have, then make a list of meals you can make with those ingredients. If you need to buy any additional ingredients, make sure to check for coupons and sales. Once you have a plan, cook your meals in bulk and freeze any leftovers.</span></p>
<p><span style="font-weight: 400;">With a little planning, you can save money and reduce food waste. So get ahead and start meal planning!</span></p>
<p> </p>
<h3><strong>Shop at Farmers' Markets</strong></h3>
<p><span style="font-weight: 400;">One of the best things about living in a big city is the abundance of fresh, affordable produce. There are </span><a href="https://cuesa.org/learn/10-reasons-support-farmers-markets" target="_blank" rel="noopener"><span style="font-weight: 400;">farmers' markets and local grocers</span></a><span style="font-weight: 400;"> on almost every corner, and the selection of fruits and vegetables is incredible. Not to mention, the prices are more affordable than what you'll find at the supermarket.</span></p>
<p><span style="font-weight: 400;">So, next time you're looking for fresh, delicious produce, check out your local farmers market or grocers. You'll be glad you did!</span></p>
<p> </p>
<h3><strong>Buying In Bulk</strong></h3>
<p><span style="font-weight: 400;">When it comes to food, </span><a href="https://www.webmd.com/diet/features/what-foods-to-buy-in-bulk" target="_blank" rel="noopener"><span style="font-weight: 400;">buying in bulk</span></a><span style="font-weight: 400;"> can be a great way to save money and eat healthily. With a bit of planning, you can buy wholesome ingredients in bulk and cook delicious meals that are good for your wallet and your health.</span></p>
<p> </p>
<h3><strong>Warehouse Clubs</strong></h3>
<p><span style="font-weight: 400;">Warehouse clubs like </span><a href="https://www.costco.com/" target="_blank" rel="noopener"><span style="font-weight: 400;">Costco</span></a><span style="font-weight: 400;"> and </span><a href="https://www.samsclub.com/" target="_blank" rel="noopener"><span style="font-weight: 400;">Sam's Club</span></a><span style="font-weight: 400;"> offer great deals on bulk items. You can often find organic and natural foods at a fraction of the cost of buying them at a regular grocery store.</span></p>
<p> </p>
<h3><strong>Seasonal Produce</strong></h3>
<p><span style="font-weight: 400;">You can save money and get the freshest possible ingredients by buying fruits and vegetables that are in season. Canning seasonal produce is also a great way to capture fresh ingredients' flavor while preserving them.</span></p>
<p> </p>
<h3><strong>Buying Spices in Bulk</strong></h3>
<p><span style="font-weight: 400;">You love the taste of freshly ground spices, but those little bottles can be so expensive! Instead of shelling out for pre-ground spices, buy them in bulk and store them in </span><a href="https://www.thepioneerwoman.com/food-cooking/g32389325/spice-jars/" target="_blank" rel="noopener"><span style="font-weight: 400;">airtight containers</span></a><span style="font-weight: 400;">. This way, you'll always have fresh spices on hand and save money in the long run.</span></p>
<p><span style="font-weight: 400;">Another benefit of buying spices in bulk is the ability to create your own mixes. Some supermarket spice mixes can be expensive and contain artificial ingredients. Mixing your own spice mixes will not only save you money, but it's also the best way to ensure that your spices are fresh and haven't been sitting on store shelves for months.</span></p>
<p> </p>
<h3><strong>Substitute, Substitute, Substitute </strong></h3>
<p><span style="font-weight: 400;">One of the best things about cooking is that there are usually </span><a href="https://www.thriftyfrugalmom.com/recipe-ingredient-substitutions-that-save-money/" target="_blank" rel="noopener"><span style="font-weight: 400;">cheaper ingredients you can use instead of more expensive ones</span></a><span style="font-weight: 400;">. This is especially true when it comes to spices and herbs. You can use dried herbs instead of fresh ones or a cheaper spice instead of a more expensive one.</span></p>
<p> </p>
<h3><strong>Portion Size </strong></h3>
<p><span style="font-weight: 400;">When eating healthy on a budget, it is essential to be mindful of portion size. Just because a food is healthy does not mean you can eat as much as you want. Just like with any other food, you need to watch how much healthy food you consume in order to maintain a healthy diet. Being mindful of portion sizes allows you to enjoy your favorite foods while decreasing expenses.</span></p>
<p> </p>
<h3><strong>Use Your Leftovers in a Creative Way</strong></h3>
<p><span style="font-weight: 400;">When it comes to eating healthy on a budget, </span><a href="https://ivaluefood.com/resources/cooking-eating/creative-ways-to-use-leftovers/" target="_blank" rel="noopener"><span style="font-weight: 400;">leftovers can be your best friend</span></a><span style="font-weight: 400;">. If you cook a healthy meal for dinner, you will often have enough leftovers for lunch the next day. Repurposing leftovers can save you both money and time, as you won't have to worry about cooking another meal or packing a lunch to take with you.</span></p>
<p><span style="font-weight: 400;">Here are a few tips to ensure your leftovers are healthy and delicious: </span></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><b>Make sure you store them properly</b><span style="font-weight: 400;">: Leftovers should be kept in an airtight container in the fridge and eaten within 3-4 days. </span></li>
<li style="font-weight: 400;" aria-level="1"><b>Mix up your leftovers to avoid eating the same thing every day</b><span style="font-weight: 400;">. </span></li>
<li style="font-weight: 400;" aria-level="1"><b>Don't be afraid to get creative with your leftovers</b><span style="font-weight: 400;">.</span></li>
</ul>
<p> </p>
<h3><strong>Avoiding Junk Food </strong></h3>
<p><span style="font-weight: 400;">While processed and </span><a href="https://topdoctormagazine.com/issues/if-fast-food-is-your-only-option-choose-these-menu-items/" target="_blank" rel="noopener"><span style="font-weight: 400;">junk foods</span></a><span style="font-weight: 400;"> may be easy and affordable, they are often high in </span><a href="https://www.healthline.com/health/food-nutrition/empty-calories" target="_blank" rel="noopener"><span style="font-weight: 400;">empty calories</span></a><span style="font-weight: 400;">. As a result, they provide little to no nutritional value and can harm your health if consumed in excess.</span></p>
<p><span style="font-weight: 400;">Instead of reaching for unhealthy snacks, opt for nutritious foods that will fill you up. Fresh fruits and vegetables, whole grains and </span><a href="https://topdoctormagazine.com/issues/what-high-protein-foods-should-i-add-to-my-diet/" target="_blank" rel="noopener"><span style="font-weight: 400;">lean protein</span></a><span style="font-weight: 400;"> are all excellent choices. And if you're on a budget, there are plenty of affordable healthy foods to choose from. With a little planning, you can eat well without breaking the bank!</span></p>
<p> </p>
<h2><strong>It's Time To Start Eating Healthy On a Budget!</strong></h2>
<p><a href="https://topdoctormagazine.com/issues/healthy-food-habits/" target="_blank" rel="noopener"><span style="font-weight: 400;">Eating healthier foods</span></a><span style="font-weight: 400;"> on a budget is worth the effort. To make the most of your budget, follow these tips and experiment until you find what works for you. With a little planning and effort, you can relish a healthy, delicious, affordable diet!</span></p></div>
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</div>https://topdoctormagazine.com/wp-content/uploads/2023/01/tips.pnghttps://topdoctormagazine.com/issues/tips-for-eating-healthier-on-a-budget/27363The Dos and Don'ts of a Sedentary Lifestyle2023-01-21 08:46:17<div class="et_pb_section et_pb_section_29 et_section_regular" >
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<div class="et_pb_text_inner"><span style="font-weight: 400;">With society's progress, it has become easier to acquire food and shelter with less physical exertion. People still work to provide for themselves and others, but the focus has shifted from physical to office work. Most jobs in the U.S. are office jobs where workers spend most of their day sitting down. A </span><a href="https://topdoctormagazine.com/research/news/couch-potatoes-beware-sedentary-lifestyle-accounts-for-8-of-global-deaths/" target="_blank" rel="noopener"><span style="font-weight: 400;">sedentary lifestyle</span></a><span style="font-weight: 400;"> can negatively impact your life, which is why we need to counteract its adverse effects on our health.</span>
<h2><strong>What Is a Sedentary Lifestyle?</strong></h2>
<span style="font-weight: 400;">The phrase "sedentary lifestyle" refers to your activity level throughout your average day and how much of your day is spent in a sedentary state. From a scientific perspective, sedentary behavior involves </span><a href="https://www.medicalnewstoday.com/articles/322910" target="_blank" rel="noopener"><span style="font-weight: 400;">sitting, reclining or lying down with low-energy expenditure</span></a><span style="font-weight: 400;">. It considers how much time you spend sitting down instead of standing, walking or being otherwise active.</span>
<span style="font-weight: 400;">An inactive lifestyle can have a substantial impact on your overall health. Since the 1950s, the percentage of jobs leading to a sedentary lifestyle has increased to </span><a href="https://www.hopkinsmedicine.org/health/wellness-and-prevention/sitting-disease-how-a-sedentary-lifestyle-affects-heart-health" target="_blank" rel="noopener"><span style="font-weight: 400;">83%</span></a><span style="font-weight: 400;"> in the U.S., according to the American Heart Association. Millions of Americans lead sedentary lifestyles, even if they try to work out regularly.</span>
<span style="font-weight: 400;">Exercising at least 30 minutes per day does not change the sedentary character of your lifestyle. </span><a href="https://www.hopkinsmedicine.org/health/wellness-and-prevention/sitting-disease-how-a-sedentary-lifestyle-affects-heart-health" target="_blank" rel="noopener"><span style="font-weight: 400;">Research has found</span></a><span style="font-weight: 400;"> that if you regularly sit down for 10 or more hours a day, your health is still at risk despite getting regular exercise. </span>
<span style="font-weight: 400;">If you're sitting for long periods of time, you may start seeing the effects of sitting disease regardless of how much exercise you regularly enjoy. "</span><a href="https://www.hopkinsmedicine.org/health/wellness-and-prevention/sitting-disease-how-a-sedentary-lifestyle-affects-heart-health" target="_blank" rel="noopener"><span style="font-weight: 400;">Sitting disease</span></a><span style="font-weight: 400;">" is what some people have begun calling a sedentary lifestyle because of how harmful it can be. </span>
<h2><strong>Sedentary Lifestyle Side Effects</strong></h2>
<span style="font-weight: 400;">A </span><a href="https://www.hopkinsmedicine.org/health/wellness-and-prevention/sitting-disease-how-a-sedentary-lifestyle-affects-heart-health" target="_blank" rel="noopener"><span style="font-weight: 400;">sedentary lifestyle is associated with</span></a><span style="font-weight: 400;">: </span>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Heart disease. </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Type 2 diabetes. </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Increased cancer risk. </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Weight gain. </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Muscle loss and weakness.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Loss in bone health.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">High blood pressure. </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">High cholesterol. </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Stroke. </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Osteoporosis. </span></li>
<li style="font-weight: 400;" aria-level="1"><a href="https://medlineplus.gov/healthrisksofaninactivelifestyle.html" target="_blank" rel="noopener"><span style="font-weight: 400;">Anxiety and depression</span></a><span style="font-weight: 400;">. </span></li>
</ul>
<h2><strong>How a Sedentary Lifestyle Affects Health</strong></h2>
<span style="font-weight: 400;">Having little to no exercise can have major repercussions for your health. </span><a href="https://www.medicalnewstoday.com/articles/322910" target="_blank" rel="noopener"><span style="font-weight: 400;">Studies consistently show</span></a><span style="font-weight: 400;"> that a sedentary lifestyle increases your risk of certain types of cancer, diabetes, heart disease, obesity and premature death. One particular </span><a href="https://www.medicalnewstoday.com/articles/322910" target="_blank" rel="noopener"><span style="font-weight: 400;">study</span></a><span style="font-weight: 400;"> noted that regardless of activity level, people who sat for long periods of the day were at a higher risk for early death. That is why it is so important to regularly get up from a seated position and move around, as well as have a regular exercise routine. It is not sufficient to meet the recommended 30 minutes of exercise per day if you spend most of your day in a sedentary state. </span>
<span style="font-weight: 400;">A sedentary lifestyle can also harm your mental health and well-being. </span><a href="https://www.medicalnewstoday.com/articles/322910" target="_blank" rel="noopener"><span style="font-weight: 400;">Recent studies</span></a><span style="font-weight: 400;"> have shown that there is a link between a sedentary lifestyle and increased reports of depression. Another study has shown that people who lead inactive lifestyles are at a higher risk of developing other types of mental disorders. People who exercise regularly report that they experience fewer mental health disorders and episodes. </span>
<h2><strong>Exercises for a Sedentary Lifestyle</strong></h2>
<span style="font-weight: 400;">One way to counteract a sedentary lifestyle is getting up and moving regularly throughout your day. Investing in a standing desk is a great way to ensure that you're not sitting through the entire day while also not detracting from your work day. Standing while working moves a person from the "</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6182813/" target="_blank" rel="noopener"><span style="font-weight: 400;">sedentary lifestyle" to the "low-active lifestyle</span></a><span style="font-weight: 400;">" classification. </span>
<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6182813/" target="_blank" rel="noopener"><span style="font-weight: 400;">Studies</span></a><span style="font-weight: 400;"> have noticed improvements when employees regularly change position from sitting to standing. This movement increases heart rate and could effectively prevent the adverse effects of sitting disease. </span>
<span style="font-weight: 400;">Getting up to stretch and take a brief walk every hour is a great place to start. Set a timer to remind yourself to stand up every 30 minutes while working at a desk. Start small and do not overly tax your body as you become more active. Going for a leisurely walk during your lunch break and doing some gentle yoga are excellent ways to get started without putting undue stress on your body. </span>
<span style="font-weight: 400;">It is important to gradually increase your activity levels if you've been living an inactive lifestyle. Going from a completely sedentary lifestyle to a highly active one can stress and harm your body. Remember to begin slowly and work your way up to your activity goals.</span>
<span style="font-weight: 400;">Adding bits of daily movement to your routine can be as quick and easy as a 20-minute walk or doing some yoga while watching your favorite TV show. You can also put on some music or a podcast and walk around your neighborhood after dinner, on your lunch break or before work. </span>
<h2><strong>It's Time To Let Go Of Your Sedentary Lifestyle!</strong></h2>
<span style="font-weight: 400;">Although most jobs in the U.S. contribute to people having sedentary lifestyles, it is important to try and remain active to avoid some sitting disease symptoms. Getting up to stretch and go for a quick stroll regularly throughout the day can be a great way to add more activity to your daily schedule. If you're currently living a completely sedentary lifestyle, consider discussing an increase in activity levels with your doctor.</span>
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</div>https://topdoctormagazine.com/wp-content/uploads/2023/01/Sedentary-Lifestyle.pnghttps://topdoctormagazine.com/issues/the-dos-and-donts-of-a-sedentary-lifestyle/27355What Should You Eat After Working Out?2023-01-20 08:23:05<div class="et_pb_section et_pb_section_30 et_section_regular" >
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<div class="et_pb_text_inner"><span style="font-weight: 400;">After your workout, there is a </span><a href="https://runningmagazine.ca/sections/training/the-30-minute-recovery-window-why-the-post-workout-snack-is-so-important/#:~:text=Consuming%20a%20carbohydrate%2Drich%20snack,tiny%20tears%20to%20your%20muscles." target="_blank" rel="noopener"><span style="font-weight: 400;">window of opportunity</span></a><span style="font-weight: 400;"> to help your body recover and rebuild. What you eat during this time can make a significant difference in your results.</span>
<span style="font-weight: 400;">What you should eat depends on your workout goals. To help your body repair and gain muscle, you should eat a meal that's high in protein and calories after finishing your workout. On the other hand, if you are trying to stay fit, you can eat a healthy snack or meal that is lower in calories. Either way, eating something after working out is essential for your body to receive the energy it needs to recover.</span>
<h2><strong>The Importance of Macronutrient Balance</strong></h2>
<a href="https://www.webmd.com/diet/what-are-macronutrients" target="_blank" rel="noopener"><span style="font-weight: 400;">Macronutrients</span></a><span style="font-weight: 400;"> are the nutrients that provide calories or energy. They include carbohydrates, fats and proteins. Your body needs all three macronutrients — carbohydrates to replenish its glycogen stores, protein to repair and rebuild muscles and fat for recovery — to function properly.</span>
<ul>
<li style="font-weight: 400;" aria-level="1"><b>Protein</b><span style="font-weight: 400;"> helps repair and rebuild muscle tissue. It also supports other functions in your body, including cell growth and repair. Good protein sources include lean meats, poultry, fish, eggs, dairy products, legumes and soy.</span></li>
<li style="font-weight: 400;" aria-level="1"><b>Fat</b><span style="font-weight: 400;"> provides energy and helps absorb some vitamins and minerals. It's also essential for building your body's cell membranes. Healthy fat sources include avocados, nuts, seeds, olive oil and coconut oil.</span></li>
<li style="font-weight: 400;" aria-level="1"><b>Carbohydrates</b><span style="font-weight: 400;"> replenish your energy stores and help repair muscle tissue. They also promote healthy blood sugar levels. Good sources of carbohydrates include fruits, vegetables, whole grains and legumes.</span></li>
</ul>
<span style="font-weight: 400;">Eating a balanced meal or snack with the right mix of macronutrients will help you recover from your workout and reach your fitness goals.</span>
<h2><strong>Proper Muscle Repair With Electrolytes</strong></h2>
<span style="font-weight: 400;">Working out is great for your health, but it can take a toll on your body. That's why it's essential to replenish your electrolytes after a workout. </span><a href="https://medlineplus.gov/ency/article/002350.htm#:~:text=Electrolytes%20are%20minerals%20in%20your,Your%20muscle%20function" target="_blank" rel="noopener"><span style="font-weight: 400;">Electrolytes</span></a><span style="font-weight: 400;"> help repair muscles and keep them functioning properly. Nerve cells and muscles communicate through electricity generated by the ions in electrolytes.</span>
<span style="font-weight: 400;">Many foods, such as bananas, avocados and coconut water, are rich in electrolytes. You can also find electrolytes in sports drinks. However, it's important to read the labels carefully, as some of these drinks can be high in sugar.</span>
<ul>
<li style="font-weight: 400;" aria-level="1"><b>Bananas</b><span style="font-weight: 400;"> are a great source of potassium, an electrolyte that helps repair muscles.</span></li>
<li style="font-weight: 400;" aria-level="1"><b>Coconut water</b><span style="font-weight: 400;"> contains sodium and potassium, which help keep muscles hydrated and functioning properly.</span></li>
<li style="font-weight: 400;" aria-level="1"><b>Chocolate milk</b><span style="font-weight: 400;"> is a great post-workout drink because it contains both carbohydrates and protein. It also has electrolytes such as potassium and sodium.</span></li>
<li style="font-weight: 400;" aria-level="1"><b>Oats</b><span style="font-weight: 400;"> are a good source of carbohydrates, which help replenish energy levels after a workout. They also contain magnesium, an electrolyte that preserves proper muscle function.</span></li>
<li style="font-weight: 400;" aria-level="1"><b>Yogurt</b><span style="font-weight: 400;"> is a good source of protein and calcium, another electrolyte that helps keep muscles healthy.</span></li>
</ul>
<span style="font-weight: 400;">Eating electrolyte-rich foods is a great way to replenish your body after a workout. However, if you're looking for a quick and easy way to replenish electrolytes, you can also try taking supplements. Supplements like electrolyte drinks or tablets can help replace the electrolytes lost during a workout.</span>
<h2><strong>Post-Workout Meal Ideas</strong></h2>
<h3><strong>A Protein Shake or Smoothie </strong></h3>
<span style="font-weight: 400;">Protein shakes are an excellent option for post-workout nutrition. They're quick, easy to make and customizable to meet your needs. Add your favorite protein powder to milk or water and some fruit or vegetables for extra nutrients.</span>
<h3><strong>Greek Yogurt With Berries </strong></h3>
<span style="font-weight: 400;">Greek yogurt is a fantastic source of </span><a href="https://www.bonappetit.com/story/full-fat-yogurt-is-the-only-yogurt-worth-buying" target="_blank" rel="noopener"><span style="font-weight: 400;">protein and good fat</span></a><span style="font-weight: 400;">, and berries are a good source of carbohydrates. This combo makes for a delicious and satisfying post-workout snack.</span>
<h3><strong>A Whole-Grain Wrap With Chicken and Avocado </strong></h3>
<span style="font-weight: 400;">Whole-grain wraps are packed with complex carbohydrates, and adding chicken and avocado provides a good balance of protein and healthy fats.</span>
<h3><strong>A Bowl of Oatmeal With Fruit and Nuts </strong></h3>
<span style="font-weight: 400;">Oatmeal is a great source of complex carbohydrates, and adding fruit and nuts will give you a boost of vitamins, minerals and healthy fats.</span>
<h3><strong>A Salad With Grilled Chicken or Fish </strong></h3>
<span style="font-weight: 400;">Salad isn't usually considered a post-workout meal, but it can be a great option if you're looking for something light and nutritious. Adding grilled chicken or fish will help increase the protein content, making it more satisfying.</span>
<span style="font-weight: 400;">No matter what you choose to eat, ensure that you listen to your body and give it what it needs. Everyone is different, so there's no one-size-fits-all approach to post-workout nutrition. Experiment with different meals and snacks to find what works best for you. </span>
<h2><strong>What's the Ideal Post-Workout Portion Size?</strong></h2>
<span style="font-weight: 400;">The portion size for your post-workout meal depends on your goals, such as strength, muscle growth or weight loss. If you're looking to repair and grow muscles, you'll need a larger portion than if you're trying to stay fit.</span>
<span style="font-weight: 400;">If you want to grow muscle, you need about a </span><a href="https://www.healthline.com/nutrition/clean-bulk#:~:text=Data%20suggests%20that%20a%20conservative,the%20conservative%20side%20(%203%20)." target="_blank" rel="noopener"><span style="font-weight: 400;">caloric surplus of 350 to 500 calories per day</span></a><span style="font-weight: 400;">. A good rule of thumb is to eat around </span><a href="https://www.healthline.com/nutrition/how-much-protein-per-day#muscles-strength" target="_blank" rel="noopener"><span style="font-weight: 400;">1 gram of protein per pound of body weight</span></a><span style="font-weight: 400;">. So, if you weigh 150 pounds, you should be eating about 150 grams of protein daily. In addition to protein, you need to consume plenty of carbohydrates and healthy fats. To lose weight, you need to be in a caloric deficit — you need to burn more calories than you consume in a day.</span>
<h2><strong>Eating After a Workout Is Essential to Hitting Your Goals</strong></h2>
<span style="font-weight: 400;">What you should eat after a workout largely depends on your goals. At the end of the day, the best thing you can do for your body is to listen to it. Pay attention to how </span><a href="https://topdoctormagazine.com/research/news/eat-this-to-maximize-your-workouts/" target="_blank" rel="noopener"><span style="font-weight: 400;">different foods make you feel</span></a><span style="font-weight: 400;">, and eat accordingly. Your body knows best.</span>
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<div class="et_pb_text_inner"><p><span style="font-weight: 400;">Few things in this world are as relaxing as laying back in a soft armchair, listening to the gentle background sound of a waterfall, letting all the tension in your body slowly dissipate, closing your eyes to the dimly-lit environment … and enjoying a facial. When young, most women likely go for the experience more than anything — the novelty of it all, the calming atmosphere and the wonder of newly-rejuvenated skin. But plenty of other women claim to go for the results: </span></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Less acne. </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Fewer wrinkles. </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Youthful skin. </span></li>
</ul>
<p><span style="font-weight: 400;">Are such treatments capable of significantly improving your facial skin health? Or are their calming benefits the extent of their worth?</span></p>
<p> </p>
<h2><strong>Best Facials for Skin Rejuvenation</strong></h2>
<p><span style="font-weight: 400;">Not all facials are created equal. Some are non-invasive; others are. Some are perfect for delicate skin; others might be too harsh. It is prudent to investigate the options offered at your local spa and talk to the employees to find the best fit.</span></p>
<p> </p>
<h3><span style="text-decoration: underline;"><strong><a href="https://weheartthis.com/types-of-facials/" target="_blank" rel="noopener">The Classic/European</a></strong></span></h3>
<ul>
<li style="font-weight: 400;" aria-level="2"><b>Involves</b><span style="font-weight: 400;">: steaming, facial massage, masks, soothing serums, moisturizers.</span></li>
<li style="font-weight: 400;" aria-level="2"><b>Benefits</b><span style="font-weight: 400;">: declogging of pores by extraction and exfoliation; cleans the face; evens skin tone.</span></li>
<li style="font-weight: 400;" aria-level="2"><b>Perfect for</b><span style="font-weight: 400;">: those with dry or sensitive skin.</span></li>
</ul>
<p> </p>
<h3><span style="text-decoration: underline;"><strong><a href="https://weheartthis.com/types-of-facials/" target="_blank" rel="noopener">Basic Cleanup Facial</a></strong></span></h3>
<ul>
<li style="font-weight: 400;" aria-level="2"><b>Involves</b><span style="font-weight: 400;">: steaming, exfoliation and moisturizer.</span></li>
<li style="font-weight: 400;" aria-level="2"><b>Benefits</b><span style="font-weight: 400;">: opens pores to release oil and toxins, allowing the aesthetician to remove acne, blackheads and dead skin cells.</span></li>
<li style="font-weight: 400;" aria-level="2"><b>Perfect for</b><span style="font-weight: 400;">: anyone wary of harsher chemical treatments.</span></li>
</ul>
<p> </p>
<h3><span style="text-decoration: underline;"><strong><a href="https://weheartthis.com/types-of-facials/" target="_blank" rel="noopener">Lymphatic Massage Facial</a></strong></span></h3>
<ul>
<li style="font-weight: 400;" aria-level="2"><b>Involves</b><span style="font-weight: 400;">: a lymphatic massage (can also be combined with other treatments).</span></li>
<li style="font-weight: 400;" aria-level="2"><b>Benefits</b><span style="font-weight: 400;">: relaxes the facial muscles and encourages drainage of blocked lymph nodes; improves blood circulation; eliminates water retention; removes toxins. </span></li>
<li style="font-weight: 400;" aria-level="2"><b>Perfect for</b><span style="font-weight: 400;">: anyone with tension in the face and neck.</span></li>
</ul>
<p> </p>
<h3><span style="text-decoration: underline;"><strong><a href="https://weheartthis.com/types-of-facials/" target="_blank" rel="noopener">Aromatherapy Facial</a></strong></span></h3>
<ul>
<li style="font-weight: 400;" aria-level="2"><b>Involves</b><span style="font-weight: 400;">: facial scrub and mask.</span></li>
<li style="font-weight: 400;" aria-level="2"><b>Benefits</b><span style="font-weight: 400;">: removes impurities; relaxing. </span></li>
<li style="font-weight: 400;" aria-level="2"><b>Perfect for</b><span style="font-weight: 400;">: anyone who wants a simple yet soothing facial or enjoys essential oils.</span></li>
</ul>
<p> </p>
<h3><span style="text-decoration: underline;"><strong><a href="https://weheartthis.com/types-of-facials/" target="_blank" rel="noopener">Collagen Facial</a></strong></span></h3>
<ul>
<li style="font-weight: 400;" aria-level="2"><b>Involves</b><span style="font-weight: 400;">: a massage with collagen cream.</span></li>
<li style="font-weight: 400;" aria-level="2"><b>Benefits</b><span style="font-weight: 400;">: restores the skin's elasticity and texture.</span></li>
<li style="font-weight: 400;" aria-level="2"><b>Perfect for</b><span style="font-weight: 400;">: those looking for a facial with a face-lifting effect. </span></li>
</ul>
<p> </p>
<h3><span style="text-decoration: underline;"><strong><a href="https://weheartthis.com/types-of-facials/" target="_blank" rel="noopener">Antioxidant Facial</a></strong></span></h3>
<ul>
<li style="font-weight: 400;" aria-level="2"><b>Involves</b><span style="font-weight: 400;">: creams and masks;</span></li>
<li style="font-weight: 400;" aria-level="2"><b>Benefits</b><span style="font-weight: 400;">: replenishes vitamins A, C and E for soft and smooth skin.</span></li>
<li style="font-weight: 400;" aria-level="2"><b>Perfect for</b><span style="font-weight: 400;">: older patients who want a gentler facial. </span></li>
</ul>
<p> </p>
<h3><span style="text-decoration: underline;"><strong><a href="https://weheartthis.com/types-of-facials/" target="_blank" rel="noopener">LED Light Therapy</a></strong></span></h3>
<ul>
<li style="font-weight: 400;" aria-level="2"><b>Involves</b><span style="font-weight: 400;">: different wavelengths of LED light (i.e., red or blue) to treat skin imperfections.</span></li>
<li style="font-weight: 400;" aria-level="2"><b>Benefits</b><span style="font-weight: 400;">:</span>
<ul>
<li style="font-weight: 400;" aria-level="3"><b>Red</b><span style="font-weight: 400;">: encourages collagen growth for faster healing; reduces wrinkles and fine lines.</span></li>
<li style="font-weight: 400;" aria-level="3"><b>Blue</b><span style="font-weight: 400;">: remove acne-causing bacteria and prevent further breakouts.</span></li>
</ul>
</li>
<li style="font-weight: 400;" aria-level="2"><b>Perfect for</b><span style="font-weight: 400;">: anyone looking for a stronger yet non-invasive treatment. </span></li>
</ul>
<p> </p>
<h2><strong>The Spa vs. The Dermatologist: How Do They Differ? </strong></h2>
<p><span style="font-weight: 400;">The effectiveness of facials is short-term rather than long-term. </span><a href="https://time.com/5047587/facial-spa-skin-care/" target="_blank" rel="noopener"><span style="font-weight: 400;">Dr. Joel Cohen</span></a><span style="font-weight: 400;">, an associate clinical professor of dermatology at the University of Colorado and director of AboutSkin Dermatology and DermSurgery near Denver, </span><a href="https://time.com/5047587/facial-spa-skin-care/" target="_blank" rel="noopener"><span style="font-weight: 400;">emphasizes</span></a><span style="font-weight: 400;"> that topicals and serums aren't likely to do anything long-lasting for your skin since they only penetrate at the surface level. </span><a href="https://time.com/5047587/facial-spa-skin-care/" target="_blank" rel="noopener"><span style="font-weight: 400;">Dr. Adam Friedman</span></a><span style="font-weight: 400;">, an associate professor of dermatology and director of translational research at George Washington University, </span><a href="https://time.com/5047587/facial-spa-skin-care/" target="_blank" rel="noopener"><span style="font-weight: 400;">says</span></a><span style="font-weight: 400;"> that most facials offered at spas are meant to improve the face in the "here and now."</span></p>
<p><a href="https://time.com/5047587/facial-spa-skin-care/" target="_blank" rel="noopener"><span style="font-weight: 400;">Longer-lasting</span></a><span style="font-weight: 400;"> procedures go below the skin's surface, ensuring that topicals, moisturizers and serums are hidden from the sun's UV rays and their harmful effects on facial treatments. However, such options are usually offered at dermatologists' offices rather than spas, at least in their highest-quality form. Friedman and Cohen </span><a href="https://time.com/5047587/facial-spa-skin-care/" target="_blank" rel="noopener"><span style="font-weight: 400;">suggest</span></a><span style="font-weight: 400;"> that patients looking for enduring results look at their local dermatologist rather than their local spa. Dermatologists can medically assess the entire situation and offer the appropriate treatment. Though effective, some of their effective treatments are a bit more invasive.</span></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><a href="https://time.com/5047587/facial-spa-skin-care/" target="_blank" rel="noopener"><b>Microneedling Facial</b></a><span style="font-weight: 400;">: it uses tiny needles to puncture the skin in an effort to increase collagen (i.e., the protein that boosts skin elasticity). A microneedling facial can help minimize scars and wrinkles.</span></li>
<li style="font-weight: 400;" aria-level="1"><a href="https://weheartthis.com/types-of-facials/" target="_blank" rel="noopener"><b>Microdermabrasion Facial</b></a><span style="font-weight: 400;">: removes the top, dead layer of the dermis, thereby increasing skin turnover for faster-healing, younger-looking skin.</span></li>
</ul>
<p> </p>
<h2><strong>Facial Rejuvenation Recommendations by Age</strong></h2>
<p><span style="font-weight: 400;">Basic facial or aromatherapy, the spa or the dermatologist — these options are influenced by preference and age. </span></p>
<p> </p>
<h3><span style="text-decoration: underline;"><strong><a href="https://www.everydayhealth.com/skin-beauty/whats-best-facial-your-age/" target="_blank" rel="noopener">Your 20s</a></strong></span></h3>
<ul>
<li style="font-weight: 400;" aria-level="1"><b>Focus on</b><span style="font-weight: 400;">: creating consistent and healthy skincare habits with cleansers, exfoliants, moisturizers and sunscreen.</span></li>
<li style="font-weight: 400;" aria-level="1"><b>Spa recommendations</b><span style="font-weight: 400;">: Focus on facials that clean skin and draw out impurities, such as deep-cleansing facials with masks of clay or kaolin.</span></li>
</ul>
<p> </p>
<h3><span style="text-decoration: underline;"><strong><a href="https://www.everydayhealth.com/skin-beauty/whats-best-facial-your-age/" target="_blank" rel="noopener">Your 30s</a></strong></span></h3>
<ul>
<li style="font-weight: 400;" aria-level="1"><b>Focus on</b><span style="font-weight: 400;">: fighting adult hormonal acne by opting for lighter moisturizers and avoiding petroleum-based products and anything with synthetic fragrances. Look for products that are "non-occlusive" — they will not clog your pores.</span></li>
<li style="font-weight: 400;" aria-level="1"><b>Spa recommendations</b><span style="font-weight: 400;">: opt for purifying facials that help unclog pores and calm existing acne.</span></li>
</ul>
<p> </p>
<h3><span style="text-decoration: underline;"><strong><a href="https://www.everydayhealth.com/skin-beauty/whats-best-facial-your-age/" target="_blank" rel="noopener">Your 40s</a></strong></span></h3>
<ul>
<li style="font-weight: 400;" aria-level="1"><b>Focus on</b><span style="font-weight: 400;">: slowing the signs of aging by reducing spots and wrinkles. Exfoliate often, moisturize well and opt for serums with vitamin A to reverse any existing sun damage.</span></li>
<li style="font-weight: 400;" aria-level="1"><b>Spa recommendations</b><span style="font-weight: 400;">: Facial peels can help cell regeneration by removing the top layer of dead skin. Some facials are crafted to minimize hyperpigmentation — look for the ones that include glycyrrhizinate (i.e., licorice extract), soy proteins or Indian gooseberry.</span></li>
</ul>
<p> </p>
<h3><span style="text-decoration: underline;"><strong><a href="https://www.everydayhealth.com/skin-beauty/whats-best-facial-your-age/" target="_blank" rel="noopener">Your 50s</a></strong></span></h3>
<ul>
<li style="font-weight: 400;" aria-level="1"><b>Focus on</b><span style="font-weight: 400;">: strengthening your skin by increasing collagen production. Buy moisturizing serums containing evening primrose, sea buckthorn, carrot seed, borage and geranium to replenish vitamins A and C.</span></li>
<li style="font-weight: 400;" aria-level="1"><b>Spa recommendations</b><span style="font-weight: 400;">: Choose firming and hydrating facials, particularly the ones containing seaweed and algae, which help hydrate the skin.</span></li>
</ul>
<p> </p>
<h2><strong>The Word of the Day: Consistency </strong></h2>
<p><span style="font-weight: 400;">Pampering yourself with a spa treatment is wonderful, and dermatologists can make excellent recommendations to improve the health and appearance of your face. Much like dental hygiene, nothing beats </span><a href="https://time.com/5047587/facial-spa-skin-care/" target="_blank" rel="noopener"><span style="font-weight: 400;">diligent consistency</span></a><span style="font-weight: 400;">. Taking good care of your skin by doing things such as taking your makeup off before sleep, cleansing and moisturizing twice a day and wearing sunscreen to prevent sun damage, will do more than any line of spa facials. So, the next time you're tempted to skip an aspect of your skincare regimen, don't! Your future self and skin will thank you.</span></p></div>
</div>
</div>
</div>
</div>https://topdoctormagazine.com/wp-content/uploads/2023/01/Facials.pnghttps://topdoctormagazine.com/issues/which-facials-are-best-for-your-skin/27342Heart-Healthy Recipes To Try This Month!2023-01-18 07:32:06<div class="et_pb_section et_pb_section_32 et_section_regular" >
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<div class="et_pb_text_inner"><p><span style="font-weight: 400;">People often forget to connect their everyday behaviors to their bodies. Overeating, a lack of exercise, increased stress levels and poor sleeping patterns weigh heavy — quite literally — on our hearts. Heart health is not only affected by </span><a href="https://academic.oup.com/genetics" target="_blank" rel="noopener"><span style="font-weight: 400;">genetics</span></a><span style="font-weight: 400;"> but also by poor lifestyle choices.</span></p>
<p><span style="font-weight: 400;">Heart disease is the </span><a href="https://www.cdc.gov/heartdisease/facts.htm" target="_blank" rel="noopener"><span style="font-weight: 400;">leading cause of death in the U.S.</span></a><span style="font-weight: 400;">, but luckily, there are small yet practical steps to minimize risk and improve your overall heart health! Eating healthily and cultivating a heart-healthy diet will decrease your chances of heart disease and other medical conditions, such as </span><a href="https://www.cdc.gov/diabetes/basics/diabetes.html" target="_blank" rel="noopener"><span style="font-weight: 400;">diabetes</span></a><span style="font-weight: 400;"> and </span><a href="https://www.who.int/health-topics/obesity#tab=tab_1" target="_blank" rel="noopener"><span style="font-weight: 400;">obesity</span></a><span style="font-weight: 400;">, that impact overall heart health.</span></p>
<p> </p>
<h2><strong>Why Should We Look After Our Hearts?</strong></h2>
<p><span style="font-weight: 400;">Our hearts are responsible for </span><a href="https://my.clevelandclinic.org/health/body/21704-heart" target="_blank" rel="noopener"><span style="font-weight: 400;">pumping oxygen-full, nutrient-rich blood to every living cell and removing toxins and waste</span></a><span style="font-weight: 400;">. Having a healthy heart is imperative to your overall health. You are always young enough to change your ways and adopt a healthier way of life.</span></p>
<p><span style="font-weight: 400;">Here are some of the reasons why you should maintain a healthy heart:</span></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Preserve</span> <span style="font-weight: 400;">healthy </span><a href="https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/symptoms-causes/syc-20350800" target="_blank" rel="noopener"><span style="font-weight: 400;">cholesterol levels</span></a></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Lower risk of </span><a href="https://www.cdc.gov/aging/dementia/index.html" target="_blank" rel="noopener"><span style="font-weight: 400;">dementia</span></a><span style="font-weight: 400;"> and </span><a href="https://www.mayoclinic.org/diseases-conditions/alzheimers-disease/symptoms-causes/syc-20350447" target="_blank" rel="noopener"><span style="font-weight: 400;">Alzheimer's</span></a></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Regulate blood pressure</span></li>
</ul>
<p> </p>
<h2><strong>How Can We Take Care of Our Hearts?</strong></h2>
<p><span style="font-weight: 400;">There are many ways to ensure that you keep your heart healthy. Regular exercise strengthens the muscles of the heart. Limiting or stopping smoking altogether places less stress on the heart and lungs.</span></p>
<p><span style="font-weight: 400;">The most straightforward place to start is in the kitchen. Changing the ingredients in your fridge and pantry can improve blood pressure, maintain cholesterol levels and reduce the risk of heart disease. Here are some tips to keep in mind when following a heart-healthy diet:</span></p>
<p> </p>
<ol>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Control portion size;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Reduce sodium intake;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Choose whole grains;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Eat more fruit and vegetables;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Limit unhealthy fats.</span></li>
</ol>
<p> </p>
<p><span style="font-weight: 400;">Don't let this overwhelm you. Several delicious heart-healthy recipes to choose from have considered all these factors for you!</span></p>
<p> </p>
<h2><strong>Easy Heart-Healthy Recipes to Make</strong></h2>
<p><span style="font-weight: 400;">Making the change to a heart-healthy diet has never been easier. These heart-healthy recipes are perfect for simple, flavorful and, most importantly, healthy meal ideas!</span></p>
<p> </p>
<h3><strong>Heart Healthy Oatmeal Recipe</strong></h3>
<p><span style="font-weight: 400;">Perfect for this time of year, </span><a href="https://www.quakeroats.com/cooking-and-recipes/apple-cinnamon-overnight-oats" target="_blank" rel="noopener"><span style="font-weight: 400;">apple cinnamon overnight oats</span></a><span style="font-weight: 400;"> can be eaten as a quick breakfast option or a healthy afternoon snack.</span></p>
<p> </p>
<h4><strong>Ingredients</strong></h4>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">½ cup of oats</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">½ cup of apple, chopped</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">½ cup of nonfat milk or milk alternative</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">¼ cup plain, non-fat yogurt</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">¼ teaspoon of ground cinnamon</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1 teaspoon of honey</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1 teaspoon of chia seeds</span></li>
</ul>
<p> </p>
<h4><strong>How To Prepare</strong></h4>
<ol>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Pour the oats into a Mason jar or container of your choice.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Pour in the milk and yogurt. Add a layer of chopped apples and chia seeds.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Top off with a sprinkle of cinnamon and a drizzle of honey.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Place in the fridge overnight and enjoy the next day!</span></li>
</ol>
<p><span style="font-weight: 400;">You'll be pleasantly surprised in the morning when the oats and chia seeds have puffed up, resulting in a creamy, easy-to-eat delight of a meal!</span></p>
<p> </p>
<h3><strong>Heart-Healthy Hummus Recipe</strong></h3>
<p><span style="font-weight: 400;">Dips don't have to be jam-packed with preservatives, flavorings and saturated fats. You, too, can enjoy </span><a href="https://veeg.co/heart-healthy-5-minute-oil-free-hummus/" target="_blank" rel="noopener"><span style="font-weight: 400;">hummus</span></a><span style="font-weight: 400;"> the heart-healthy way!</span></p>
<p> </p>
<h4><strong>Ingredients</strong></h4>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">15 ounces of can of low-sodium chickpeas, undrained</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">¼ cup of tahini</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">½ tablespoon of ground cumin</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">2 cloves of garlic</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">2 tablespoons of lemon juice</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1 tablespoon of low-sodium miso</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Freshly ground black pepper to taste</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Water to thin the hummus, if desired</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Sesame seeds for topping</span></li>
</ul>
<p> </p>
<h4><strong>How To Prepare</strong></h4>
<ol>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Combine all the ingredients in a food processor and blend until smooth.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Taste and adjust any seasonings to your preference.</span></li>
</ol>
<p><span style="font-weight: 400;">You'll feel transported to the islands of Greece and the dunes of Morocco with this hummus recipe, all without the guilt!</span></p>
<p> </p>
<h3><strong>Heart-Healthy Zucchini Bread Recipe</strong></h3>
<p><span style="font-weight: 400;">Heart-healthy does not mean no bread! This </span><a href="https://cookieandkate.com/healthy-zucchini-bread-recipe/" target="_blank" rel="noopener"><span style="font-weight: 400;">zucchini bread recipe</span></a><span style="font-weight: 400;"> is the perfect alternative to processed bread.</span></p>
<p> </p>
<h4><strong>Ingredients</strong></h4>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">⅓ cup of melted coconut oil</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">½ cup of honey or maple syrup</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">2 room temperature eggs</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">½ cup of low-fat milk of choice or water</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1 teaspoon of baking soda</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1 teaspoon of ground cinnamon</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">2 teaspoons of vanilla extract</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">½ teaspoon of fine-grain sea salt</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">¼ teaspoon of ground nutmeg</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1 ½ cups of grated zucchini, with the moisture squeezed out</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1 ¾ cups of whole wheat flour</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">¾ cup of roughly chopped raw walnuts or pecans</span></li>
</ul>
<p> </p>
<h4><strong>How To Prepare</strong></h4>
<ol>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Preheat the oven to 325 F and grease a loaf pan.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Toast the nuts in a pan. Once cooled, chop the nuts and set aside.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Combine the coconut oil and honey in a large mixing bowl. Add in the eggs and beat well.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Whisk in the milk, baking soda, cinnamon, vanilla, salt and nutmeg until well blended. Add the zucchini and fold it in.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Add the flour and nuts. Stir just until combined.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Pour the batter into the greased loaf tin.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Place in the oven for 55 to 60 minutes or until a knife inserted comes out clean.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Let the bread cool on a wire rack. Cut and serve.</span></li>
</ol>
<p><span style="font-weight: 400;">Whether you dress it up with wholesome toppings or dress it down and serve it as is, this bread is a delightful addition to any meal!</span></p>
<p> </p>
<h3><strong>Heart Healthy Meatball Recipe</strong></h3>
<p><span style="font-weight: 400;">Are you looking for an </span><a href="https://warren.cce.cornell.edu/food-nutrition/recipes/main-dishes/italian-style-meatball-recipe-heart-healthy" target="_blank" rel="noopener"><span style="font-weight: 400;">Italian-style meatball</span></a><span style="font-weight: 400;"> without putting a strain on your heart? Look no further than this heart-healthy meatball recipe!</span></p>
<p> </p>
<h4><strong>Ingredients</strong></h4>
<h5><strong>For the Topping</strong></h5>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1 cup of seeded and diced tomato</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">¼ cup of finely chopped sweet onion</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">2 tablespoons of chopped fresh basil</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1 teaspoon of chopped garlic</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">¼ teaspoon of black pepper</span></li>
</ul>
<h5><strong>For the Meatball</strong></h5>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">16 ounces of extra-lean ground beef</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">¼ cup of wholewheat breadcrumbs</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">¼ cup of egg whites</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">2 teaspoons of chopped garlic</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">¼ teaspoon of onion powder</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">¼ teaspoon of salt and black pepper</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">¼ cup of shredded low-fat mozzarella cheese</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">¼ cup of shredded Parmesan cheese</span></li>
</ul>
<p> </p>
<h4><strong>How To Prepare</strong></h4>
<ol>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Preheat the oven to 350 F. Line a baking pan with parchment paper and set aside.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Add all topping ingredients to a medium-sized bowl. Mix until all combined.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Mix the beef, breadcrumbs, egg whites, garlic, onion powder, black pepper and cheeses in a large bowl. Roll out 12 meatballs.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Lay meatballs in a tray and cover the tray with foil and bake for 20 minutes.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Serve with the topping.</span></li>
</ol>
<p><span style="font-weight: 400;">This recipe works well as an easy weeknight dinner, with leftovers for lunch the next day!</span></p>
<p> </p>
<h3><strong>Heart-Healthy Juice Recipe</strong></h3>
<p><span style="font-weight: 400;">Juices are an effective way to get all-important vitamins and minerals into your diet. This </span><a href="https://www.mygingergarlickitchen.com/how-to-make-detox-heart-beet-juice-video-recipe/" target="_blank" rel="noopener"><span style="font-weight: 400;">beet juice</span></a><span style="font-weight: 400;"> is a quick and easy heart-healthy option for when you're on the go.</span></p>
<p> </p>
<h4><strong>Ingredients</strong></h4>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">3 large beetroots, washed</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">2 medium-sized apples washed and cut into squares</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">2 large carrots washed, stem removed, cut into pieces</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1 large orange, peeled</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Juice from half a lemon</span></li>
</ul>
<p> </p>
<h4><strong>How To Prepare</strong></h4>
<ol>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Put all the ingredients into the juicer and juice. Set the lemon juice aside.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Add the lemon juice and stir well.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Pour into serving glasses.</span></li>
</ol>
<p><span style="font-weight: 400;">The beetroot and lemon improve blood flow by reducing blood vessel inflammation — a great option to add to any heart-healthy diet.</span></p>
<p> </p>
<h2><strong>Take Care of Your Heart, And It Will Take Care of You!</strong></h2>
<p><span style="font-weight: 400;">Lowering cholesterol and managing blood pressure to prevent heart disease and minimize the risk of a heart attack can often be daunting. These recipes will take you from not knowing where to start to a happy, healthy heart!</span></p></div>
</div>
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</div>
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<div class="et_pb_text_inner"><p><span style="font-weight: 400;">After fresh water, tea is the most widely consumed beverage in the world, with </span><a href="https://www.business-standard.com/article/pti-stories/over-3-billion-cups-of-tea-served-each-day-official-114041000641_1.html" target="_blank" rel="noopener"><span style="font-weight: 400;">over 3 billion cups consumed daily</span></a><span style="font-weight: 400;">. The earliest archaeological evidence of tea consumption was found in China, </span><a href="https://www.tea.co.uk/history-of-tea" target="_blank" rel="noopener"><span style="font-weight: 400;">dating back to around 200 B.C.</span></a><span style="font-weight: 400;">, with tea playing a pivotal role in economic and political development throughout human history.</span></p>
<p><span style="font-weight: 400;">As its popularity spread west towards Europe, tea became highly popular amongst the British middle and upper classes, leading to </span><a href="https://trueteacompany.co.uk/history-of-tea/" target="_blank" rel="noopener"><span style="font-weight: 400;">heavy taxation being introduced in 1689</span></a><span style="font-weight: 400;">. British tea taxation would infamously be imposed on British colonies, leading to the </span><a href="https://www.history.com/topics/american-revolution/boston-tea-party" target="_blank" rel="noopener"><span style="font-weight: 400;">Boston Tea Party in 1773</span></a><span style="font-weight: 400;"> and setting a strong impetus for American independence in motion.</span></p>
<p><span style="font-weight: 400;">Tea plays a crucial economic role globally. The United Nations Food and Agricultural Organization (FAO) estimates </span><a href="https://www.fao.org/3/cc0238en/cc0238en.pdf" target="_blank" rel="noopener"><span style="font-weight: 400;">annual tea production to be around $17 billion</span></a><span style="font-weight: 400;">.</span></p>
<p><span style="font-weight: 400;">While tea has undoubtedly shaped the world we live in and continues to play a role in the lives of billions globally, we must ask ourselves whether tea is conducive to human health. Thankfully, a plethora of evidence attests to the safety of tea and its health benefits.</span></p>
<p> </p>
<h2><strong>Health Benefits of Drinking Tea</strong></h2>
<p><span style="font-weight: 400;">Ancient Chinese civilizations were amongst the first to claim that tea had healing and medicinal properties. </span><a href="https://www.cam.ac.uk/research/discussion/just-your-cup-of-tea-the-history-and-health-claims-of-the-nations-favourite-brew" target="_blank" rel="noopener"><span style="font-weight: 400;">Until the sixth century B.C.</span></a><span style="font-weight: 400;">, tea was primarily considered a medicinal concoction in China. Modern medicine is continually attesting to the broad health benefits of tea.</span></p>
<p> </p>
<h3><strong>Tea Is Full of Antioxidants</strong></h3>
<p><span style="font-weight: 400;">Chemicals found in green and black tea, known as catechins and theaflavins, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5429329/" target="_blank" rel="noopener"><span style="font-weight: 400;">give tea its antioxidant properties</span></a><span style="font-weight: 400;">. Black, green, oolong and white tea, sometimes called the "true teas," are all derivatives of the same plant, </span><i><span style="font-weight: 400;">Camellia sinensis</span></i><span style="font-weight: 400;">, but have been processed differently. Green tea has the highest content of catechins and, for antioxidant purposes, is the most effective tea. This is partly the reason for green tea's primary association with health benefits when compared to the other true teas.</span></p>
<p><a href="https://pubmed.ncbi.nlm.nih.gov/11518612/" target="_blank" rel="noopener"><span style="font-weight: 400;">A comparative study published in the Toxicology journal</span></a><span style="font-weight: 400;"> found that one to two servings of black, green or oolong tea contained as many antioxidants as five servings of fruit and vegetables.</span></p>
<p><a href="https://www.livescience.com/benefits-of-antioxidants" target="_blank" rel="noopener"><span style="font-weight: 400;">The benefits of antioxidants are diverse and vast</span></a><span style="font-weight: 400;">, with research associating antioxidant consumption with: </span></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Protection from oxidative stress; </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Reduced rates of certain diseases; </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Improved mental health; </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Inflammation reduction.</span></li>
</ul>
<p> </p>
<h3><strong>Tea Consumption Can Reduce the Risk of Stroke</strong></h3>
<p><span style="font-weight: 400;">A </span><a href="https://www.stroke.org/en/about-stroke" target="_blank" rel="noopener"><span style="font-weight: 400;">stroke</span></a><span style="font-weight: 400;"> is a severe medical condition typified by an obstruction of blood flow to the brain, causing eventual cell death and neurological damage. Strokes are the </span><a href="https://www.utmbhealth.com/services/neurology/procedures-conditions/stroke/stroke-facts" target="_blank" rel="noopener"><span style="font-weight: 400;">fifth highest cause of death in the U.S.</span></a><span style="font-weight: 400;">, and many stroke survivors face a greatly reduced quality of life and a generally poor prognosis. </span></p>
<p><a href="https://www.ahajournals.org/doi/10.1161/hs0901.094253" target="_blank" rel="noopener"><span style="font-weight: 400;">A Danish study</span></a><span style="font-weight: 400;"> of all stroke patients aged over 25 between 1982-1991 found that survivors had a 60% increased chance of death five years after their initial stroke. Additionally, </span><a href="https://www.cdc.gov/stroke/facts.htm" target="_blank" rel="noopener"><span style="font-weight: 400;">1 in 3 American adults</span></a><span style="font-weight: 400;"> has at least one of the leading risk factors for strokes — obesity, high blood pressure, high cholesterol, diabetes and a smoking habit.</span></p>
<p><span style="font-weight: 400;">Overwhelming medical literature supports the efficacy of tea in reducing the risk of stroke. </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3411099/" target="_blank" rel="noopener"><span style="font-weight: 400;">A meta-analysis of studies published between 1966-2012</span></a><span style="font-weight: 400;">, cumulatively involving over 500,000 participants, found a statistically significant association between tea consumption and a reduced risk of stroke. Drinking 3 cups of tea daily was associated with a 13% lower risk of stroke. </span><a href="https://pubmed.ncbi.nlm.nih.gov/19228856/" target="_blank" rel="noopener"><span style="font-weight: 400;">Another meta-analysis involving nearly 200,000 participants</span></a><span style="font-weight: 400;"> found that consuming at least 3 cups of tea per day decreased the risk of stroke by 21%.</span></p>
<p> </p>
<h3><strong>Tea Can Mitigate the Risk of Cardiovascular Disease</strong></h3>
<p><span style="font-weight: 400;">Cardiovascular disease is one of the leading causes of death worldwide. The World Health Organization (WHO) estimates it causes nearly 18 million fatalities annually, approximately </span><a href="https://www.who.int/news-room/fact-sheets/detail/cardiovascular-diseases-(cvds)" target="_blank" rel="noopener"><span style="font-weight: 400;">32% of all global deaths</span></a><span style="font-weight: 400;">. </span><a href="https://www.cdc.gov/policy/polaris/healthtopics/heartdisease/index.html" target="_blank" rel="noopener"><span style="font-weight: 400;">The Centers for Disease Control and Prevention (CDC) estimate</span></a><span style="font-weight: 400;"> that heart disease costs the U.S. roughly $219 billion annually.</span></p>
<p><span style="font-weight: 400;">Reducing the risk of cardiovascular disease is one of the many health benefits of tea. </span><a href="https://pubmed.ncbi.nlm.nih.gov/23493733/" target="_blank" rel="noopener"><span style="font-weight: 400;">A study of more than 82,000 Japanese men</span></a><span style="font-weight: 400;"> over the period 1995-2007 found that green tea consumption of 2 cups and upwards per day reduced the risk of cardiovascular disease. Furthermore, </span><a href="https://pubmed.ncbi.nlm.nih.gov/19996359/" target="_blank" rel="noopener"><span style="font-weight: 400;">another Japanese study</span></a><span style="font-weight: 400;"> of over 76,000 men and women found that consuming black, green and oolong tea reduced cardiovascular disease mortality.</span></p>
<p> </p>
<h3><strong>There Is Increasing Evidence That Tea Can Assist In Cancer Prevention</strong></h3>
<p><a href="https://www.cdc.gov/nchs/fastats/leading-causes-of-death.htm" target="_blank" rel="noopener"><span style="font-weight: 400;">According to the CDC's National Center for Health Statistics</span></a><span style="font-weight: 400;">, cancer was the second leading cause of death in the U.S. in 2020, with just over 600,00 fatalities. Cancer is a particularly scary disease since it is </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4024849/" target="_blank" rel="noopener"><span style="font-weight: 400;">notoriously difficult to treat sustainably</span></a><span style="font-weight: 400;">.</span></p>
<p><span style="font-weight: 400;">Tea has shown some efficacy in prophylaxis (i.e., prevention) and in slowing down the progression of some cancers. </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2829848/" target="_blank" rel="noopener"><span style="font-weight: 400;">Studies on animals</span></a><span style="font-weight: 400;"> have shown that tea can mitigate tumor transformation and the overall progression of the disease. A journal article published in </span><a href="https://academic.oup.com/ajcn/article/98/6/1667S/4577480" target="_blank" rel="noopener"><span style="font-weight: 400;">The American Journal of Clinical Nutrition</span></a><span style="font-weight: 400;"> suggests that tea might have similar effects on humans as it does on animals regarding cancer. Moreover, </span><a href="https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/tea-fact-sheet" target="_blank" rel="noopener"><span style="font-weight: 400;">the U.S. National Cancer Institute</span></a><span style="font-weight: 400;"> website suggests that tea may inhibit angiogenesis (i.e., the growth of new blood vessels required for the growth and spread of tumor cells).</span></p>
<p><span style="font-weight: 400;">While human-specific studies of the effects of tea in combating cancer are in their early stages, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5824026/" target="_blank" rel="noopener"><span style="font-weight: 400;">some have shown positive results</span></a><span style="font-weight: 400;">. As modern medicine continues to search for an effective cancer cure, there is almost no harm in preventive tea consumption.</span></p>
<p> </p>
<h3><strong>Tea Can Help You With Weight Loss</strong></h3>
<p><span style="font-weight: 400;">Green tea has long been touted as a weight loss supplement, and the evidence from research supports this belief.</span></p>
<p><span style="font-weight: 400;">Research conducted at the </span><a href="https://www.psu.edu/news/research/story/research-suggests-green-tea-exercise-boost-weight-loss-health/" target="_blank" rel="noopener"><span style="font-weight: 400;">Pennsylvania State University's College of Agricultural Sciences</span></a><span style="font-weight: 400;"> found that green tea increased metabolism in mice and achieved an average body mass reduction of 27.1%.</span></p>
<p><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6099746/" target="_blank" rel="noopener"><span style="font-weight: 400;">A Chinese study</span></a><span style="font-weight: 400;"> suggests that consuming different types of true teas daily, as opposed to one single type of true tea, may augment their weight loss benefits.</span></p>
<p> </p>
<h2><strong>Frequently Asked Questions About Tea</strong></h2>
<p><span style="font-weight: 400;">Tea has been consumed by humans long before the advent of modern medicine and the scientific method. As such, it is important to separate fact from fiction when considering narratives surrounding tea and its uses, safety and benefits.</span></p>
<p> </p>
<h3><strong>How Much Tea Can You Drink per Day?</strong></h3>
<p><span style="font-weight: 400;">Consuming more than 4 cups of tea per day </span><a href="https://www.healthline.com/nutrition/side-effects-of-tea#7.-Headaches" target="_blank" rel="noopener"><span style="font-weight: 400;">can lead to adverse side effects</span></a><span style="font-weight: 400;">, such as sleep problems, nausea, dizziness and impaired iron absorption.</span></p>
<p> </p>
<h3><strong>How Much Tea Is Safe During Pregnancy?</strong></h3>
<p><span style="font-weight: 400;">Due to their caffeine content, </span><a href="https://www.healthline.com/nutrition/is-tea-safe-during-pregnancy#bottom-line" target="_blank" rel="noopener"><span style="font-weight: 400;">the consumption of true teas</span></a><span style="font-weight: 400;"> should be monitored carefully during pregnancy. Pregnant women looking to get their fix of tea should consider switching to caffeine-free herbal teas until after giving birth.</span></p>
<p> </p>
<h3><strong>Which Type of Tea Has the Most Caffeine and Which Has the Least?</strong></h3>
<p><span style="font-weight: 400;">People looking to regulate or limit their caffeine intake might be interested to know which of the true teas have the </span><a href="https://www.medicalnewstoday.com/articles/which-tea-has-the-most-caffeine#most-caffeinated-teas" target="_blank" rel="noopener"><span style="font-weight: 400;">highest and lowest caffeine content, respectively</span></a><span style="font-weight: 400;">.</span></p>
<p><span style="font-weight: 400;">Black tea has the highest caffeine content, with approximately 64-112 milligrams per serving. Contrastingly, white tea has the lowest caffeine content, with 32-37 milligrams of caffeine per serving.</span></p>
<p><span style="font-weight: 400;">For reference, </span><a href="https://www.healthline.com/nutrition/how-much-caffeine-in-coffee#TOC_TITLE_HDR_3" target="_blank" rel="noopener"><span style="font-weight: 400;">a cup of brewed coffee has between 70-140 milligrams of caffeine</span></a><span style="font-weight: 400;">, while a double espresso contains 125 milligrams.</span></p>
<h3> </h3>
<h3><strong>Can Tea Expire?</strong></h3>
<p><a href="https://now.tufts.edu/2015/11/09/how-long-can-you-store-tea-it-starts-lose-its-taste-and-nutritional-benefits" target="_blank" rel="noopener"><span style="font-weight: 400;">According to an assistant professor at TUFTS University in Massachusetts</span></a><span style="font-weight: 400;">, dried tea leaves can last up to two years before losing their flavor. Outside of losing flavor and changing in aroma, there is little to no danger in consuming expired tea, whether brewed with dry leaves or a teabag.</span></p>
<p> </p>
<h3><strong>Are Tea Bags Good for Plants?</strong></h3>
<p><span style="font-weight: 400;">Tea leaves contain many of the same minerals as plant fertilizers, </span><a href="https://www.homesandgardens.com/advice/using-tea-leaves-in-the-garden" target="_blank" rel="noopener"><span style="font-weight: 400;">such as nitrogen and potassium</span></a><span style="font-weight: 400;">, and can be used around your garden. It is best advised to remove the leaves from a used teabag before gardening. Using tea leaves will increase the acidity of the soil it is added to, so be sure to only use them for plants that thrive in acidic environments.</span></p>
<p> </p>
<h2><strong>Tea Is an Ancient Medicine Fit for the Modern Age</strong></h2>
<p><span style="font-weight: 400;">Diverse cultures worldwide have fully embraced tea, and it seems that its popularity isn't going to die down any time soon. Luckily, tea has a broad range of benefits that keep us healthy and prevent disease. Consider these benefits the next time you consider making yourself a cup of the world's favorite beverage.</span></p></div>
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<div class="et_pb_text_inner"><p><span style="font-weight: 400;">Every relationship is unique. Each one presents distinct challenges, requires unique inputs and supplies various advantages. For example, a mother-daughter bond will invariably differ from that with a sibling, and a romantic relationship from that with a friend. </span></p>
<p><span style="font-weight: 400;">However, some consistent patterns and requirements hold between all types of connections. All require sacrifice, communication and introspection. And tendencies developing in one relationship, particularly an early and formative one, often continue to appear in relationships further down the road.</span></p>
<p><span style="font-weight: 400;">Some psychologists use a framework called </span><a href="https://www.forbes.com/health/mind/what-are-the-attachment-styles/" target="_blank" rel="noopener"><span style="font-weight: 400;">attachment theory</span></a><span style="font-weight: 400;"> to help contextualize and explain how we relate to significant figures in our lives as adults and where those tendencies may have originated.</span></p>
<p> </p>
<h2><strong>What Is Attachment Theory?</strong></h2>
<p><span style="font-weight: 400;">Attachment theory was proposed by psychoanalyst </span><a href="https://www.fatherly.com/health/attachment-theory-wrong-attachment-styles-dont-matter" target="_blank" rel="noopener"><span style="font-weight: 400;">John Bowlby</span></a><span style="font-weight: 400;"> in 1958. His theory attempted to explain how one's emotional connection to parental figures in early childhood, particularly between </span><a href="https://www.attachmentproject.com/" target="_blank" rel="noopener"><span style="font-weight: 400;">10 to 20 months</span></a><span style="font-weight: 400;">, is formative for patterns carried into later relationships. Bowlby first hypothesized his theory after analyzing a body of research indicating that animals with an absentee mother experienced resulting distress later in life.</span></p>
<p><span style="font-weight: 400;">After working as a child psychiatrist with emotionally disturbed patients at the Child Guidance Clinic in London, Bowlby </span><a href="https://www.simplypsychology.org/attachment.html" target="_blank" rel="noopener"><span style="font-weight: 400;">suggested</span></a><span style="font-weight: 400;"> that children developed attachment behaviors (e.g., crying and clinging) as an evolutionary safety mechanism. When experiencing fear or stress, a young child instinctually seeks security through propinquity to their parents. Further research on Bowlby's theory indicated that, when separated from caregivers and placed in an unfamiliar situation, children tended to react in one of </span><a href="https://positivepsychology.com/attachment-theory/" target="_blank" rel="noopener"><span style="font-weight: 400;">three ways</span></a><span style="font-weight: 400;">:</span></p>
<p> </p>
<p><strong>1. Secure</strong><span style="font-weight: 400;">: Although initially distraught, these infants desired comfort and were quickly reassured when their parents returned.</span></p>
<p><b>2. Anxious-Resistant</b><span style="font-weight: 400;">: Children in this category were more distressed. When parents came back, they sought comfort but simultaneously seemed to 'punish' their parents for leaving.</span></p>
<p><b>3. Avoidant</b><span style="font-weight: 400;">: Unlike the first two groups, these children showed little concern when separated from their caregivers. When reunited, the children largely disregarded or even actively avoided their parents</span></p>
<p> </p>
<p><span style="font-weight: 400;">Later in the development of attachment theory, a </span><a href="https://positivepsychology.com/attachment-theory/" target="_blank" rel="noopener"><span style="font-weight: 400;">fourth category</span></a><span style="font-weight: 400;"> was added — Disorganized-Disoriented — to describe babies exhibiting unpredictable attachment patterns.</span></p>
<p><span style="font-weight: 400;">According to Bowlby, the attachment style developed when young results in a mental model of how relationships function. The person then (consciously or subconsciously) applies this framework to future relationships, whether with romantic partners or friends. This is known as the '</span><a href="https://www.simplypsychology.org/attachment.html" target="_blank" rel="noopener"><span style="font-weight: 400;">continuity hypothesis</span></a><span style="font-weight: 400;">.</span></p>
<p> </p>
<h2><strong>The Four Attachment Styles</strong></h2>
<p><span style="font-weight: 400;">Though developed very early in childhood, the four attachment styles manifest themselves differently in adult relationships. </span></p>
<p> </p>
<h3><strong>1. Secure Attachment</strong></h3>
<p> </p>
<p><b>a. Summary</b><span style="font-weight: 400;">: Appearing in roughly </span><a href="https://www.attachmentproject.com/blog/secure-attachment/" target="_blank" rel="noopener"><span style="font-weight: 400;">66%</span></a><span style="font-weight: 400;"> of adults in the U.S., the Secure attachment style is one in which the person easily trusts, feels safe in relationships, is easy to bond with and can identify and express how they are feeling. According to the </span><a href="https://www.attachmentproject.com/blog/secure-attachment/" target="_blank" rel="noopener"><span style="font-weight: 400;">Attachment Project</span></a><span style="font-weight: 400;">, five conditions must be met in someone's childhood to develop a secure attachment style. They must feel safe, seen, and known, and receive comfort, reassurance, appreciation and support to explore. The other three attachment styles technically fall into an "insecure attachment" category.</span></p>
<p> </p>
<p><strong>b.<a href="https://www.forbes.com/health/mind/what-are-the-attachment-styles/" target="_blank" rel="noopener">Childhood Characteristics</a></strong></p>
<p><span style="font-weight: 400;"><strong>i.</strong> Positive emotions are displayed toward parents.</span></p>
<p><span style="font-weight: 400;"><strong>ii.</strong> The child is capable of being independent while still connecting with caregivers.</span></p>
<p><strong>iii.</strong> The child is stable, even when separated from their parents.</p>
<p> </p>
<p><strong>c. <a href="https://www.forbes.com/health/mind/what-are-the-attachment-styles/" target="_blank" rel="noopener">Adult Characteristics</a> </strong></p>
<p><span style="font-weight: 400;"><strong>i.</strong> The individual assumes a two-way trust and love in relationships.</span></p>
<p><span style="font-weight: 400;"><strong>ii.</strong> The individual participates in healthy and open communication.</span></p>
<p><span style="font-weight: 400;"><strong>iii.</strong> The individual has high respect for themselves. </span></p>
<p><span style="font-weight: 400;"><strong>iv.</strong> The individual can trust others.</span></p>
<p><span style="font-weight: 400;"><strong>v.</strong> The individual knows how to balance autonomy and intimacy.</span></p>
<p> </p>
<h3><strong>2. Avoidant Attachment</strong></h3>
<p> </p>
<p><b>a. Summary</b><span style="font-weight: 400;">: Adults prone to form anxious-avoidant attachments generally keep their distance from forming deep relationships. Despite having many friends and seeming self-confident, they shy away from meaningful connection and vulnerability. They are fiercely independent, refusing to rely on others. Because of this distance, they quickly </span><a href="https://positivepsychology.com/attachment-theory/" target="_blank" rel="noopener"><span style="font-weight: 400;">shut down</span></a><span style="font-weight: 400;"> in seemingly threatening scenarios, such as during conflict. When they do engage in relationships, they sometimes self-sabotage or look for a reason to terminate the relationship, afraid of being hurt if they allow it to continue.</span></p>
<p> </p>
<p><strong>b. <a href="https://www.forbes.com/health/mind/what-are-the-attachment-styles/" target="_blank" rel="noopener">Childhood Characteristics</a></strong></p>
<p><span style="font-weight: 400;"><strong>i.</strong> The child seems disinterested in their parents.</span></p>
<p><span style="font-weight: 400;"><strong>ii.</strong> The child shows no signs of being upset if separated from their parents.</span></p>
<p><span style="font-weight: 400;"><strong>iii.</strong> The child doesn't fear strangers.</span></p>
<p> </p>
<p><strong>c. <a href="https://www.forbes.com/health/mind/what-are-the-attachment-styles/" target="_blank" rel="noopener">Adult Characteristics</a> </strong></p>
<p><span style="font-weight: 400;"><strong>i. </strong> The individual avoids cultivating close relationships.</span></p>
<p><span style="font-weight: 400;"><strong>ii.</strong> The individual protects independence at the cost of engaging with others.</span></p>
<p><span style="font-weight: 400;"><strong>iii.</strong> The individual conceals true feelings.</span></p>
<p><span style="font-weight: 400;"><strong>iv.</strong> The individual feels that relationships requiring emotional intimacy are 'needy.'</span></p>
<p> </p>
<h3><strong>3. Anxious Attachment</strong></h3>
<p> </p>
<p><span style="font-weight: 400;"><strong>a. Summary</strong>: Those with an anxious attachment style often </span><a href="https://positivepsychology.com/attachment-theory/" target="_blank" rel="noopener"><span style="font-weight: 400;">crave</span></a><span style="font-weight: 400;"> affection and attention to an abnormal extent, idolizing their significant other while </span><a href="https://www.attachmentproject.com/blog/anxious-attachment/" target="_blank" rel="noopener"><span style="font-weight: 400;">demeaning</span></a><span style="font-weight: 400;"> themselves. They may believe that a relationship or person will make them whole. They require constant reassurance, often blaming themselves for events outside their control. Occasionally, this fear of being left by their significant other will make them unnaturally suspicious and jealous.</span></p>
<p> </p>
<p><strong>b. <a href="https://www.forbes.com/health/mind/what-are-the-attachment-styles/" target="_blank" rel="noopener">Childhood Characteristics</a></strong></p>
<p><span style="font-weight: 400;"><strong>i.</strong> The child is needy or clingy.</span></p>
<p><span style="font-weight: 400;"><strong>ii.</strong> The child exhibits extreme distress when left by their parents.</span></p>
<p><span style="font-weight: 400;"><strong>iii.</strong> The child occasionally partakes in aggressive behavior.</span></p>
<p> </p>
<p><strong>c. <a href="https://www.forbes.com/health/mind/what-are-the-attachment-styles/" target="_blank" rel="noopener">Adult Characteristics</a> </strong></p>
<p><span style="font-weight: 400;"><strong>i.</strong> The individual consistently fears being abandoned.</span></p>
<p><span style="font-weight: 400;"><strong>ii.</strong> The individual may be jealous.</span></p>
<p><span style="font-weight: 400;"><strong>iii.</strong> The individual frets over the state and future of their relationship.</span></p>
<p><span style="font-weight: 400;"><strong>iv.</strong> The individual is highly aware of others' needs.</span></p>
<p><span style="font-weight: 400;"><strong>v.</strong> The individual displays low self-esteem.</span></p>
<p><span style="font-weight: 400;"><strong>vi.</strong> The individual asks for reassurance from their partner.</span></p>
<p> </p>
<h3><strong>4. Disorganized Attachment</strong></h3>
<p> </p>
<p><b>a. Summary</b><span style="font-weight: 400;">: Adults with this attachment style are often hard to characterize, owing to their irregular and unpredictable patterns. They may have drastic </span><a href="https://positivepsychology.com/attachment-theory/" target="_blank" rel="noopener"><span style="font-weight: 400;">mood swings</span></a><span style="font-weight: 400;">, expressing a desire for intimacy and closeness one day while isolating themselves the next. While strongly desiring love, they are afraid to pursue it. Those with a disorganized attachment may struggle to comprehend that their partner loves them unconditionally. This often leads to a highly negative view of themselves and others. </span></p>
<p> </p>
<p><strong>b. <a href="https://www.forbes.com/health/mind/what-are-the-attachment-styles/" target="_blank" rel="noopener">Childhood Characteristics</a></strong></p>
<p><span style="font-weight: 400;"><strong>i.</strong> The child struggles with confusion concerning their parents.</span></p>
<p><span style="font-weight: 400;"><strong>ii.</strong> The child displays inconsistent responses when left by and approached by caregivers.</span></p>
<p> </p>
<p><strong>c. <a href="https://www.forbes.com/health/mind/what-are-the-attachment-styles/" target="_blank" rel="noopener">Adult Characteristics</a> </strong></p>
<p><span style="font-weight: 400;"><strong>i.</strong> The individual desires intimacy but is afraid of vulnerability.</span></p>
<p><span style="font-weight: 400;"><strong>ii.</strong> The individual may sabotage relationships.</span></p>
<p><span style="font-weight: 400;"><strong>iii.</strong> The individual is often distrustful.</span></p>
<p><span style="font-weight: 400;"><strong>iv.</strong> The individual is unpredictable in relationships and with emotions.</span></p>
<p><span style="font-weight: 400;"><strong>v.</strong> The individual struggles to control their emotions.</span></p>
<p> </p>
<h2><strong>Critiques of Attachment Theory</strong></h2>
<p><span style="font-weight: 400;">Despite being used by psychologists, therapists and the everyday self-searcher for years, attachment theory has more recently been </span><a href="https://www.fatherly.com/health/attachment-theory-wrong-attachment-styles-dont-matter" target="_blank" rel="noopener"><span style="font-weight: 400;">criticized</span></a><span style="font-weight: 400;"> for being overused and lacking a solid foundation. Some have attributed Bowlby's theory development to a conglomeration of "personal and cultural confirmation biases." They point to Bowlby's youth, where he was distant from his mother and close to a governess, who then proceeded to leave when he was only four years old. </span></p>
<p><span style="font-weight: 400;">Some psychologists </span><a href="https://www.fatherly.com/health/attachment-theory-wrong-attachment-styles-dont-matter" target="_blank" rel="noopener"><span style="font-weight: 400;">believe</span></a><span style="font-weight: 400;"> that social class and environment are far more influential than one's connection with parents as a young child. Others </span><a href="http://www.personalityresearch.org/papers/lee.html" target="_blank" rel="noopener"><span style="font-weight: 400;">assert</span></a><span style="font-weight: 400;"> that peer relationships, rather than parental relationships, have the greatest impact on a person's attachment patterns. </span></p>
<p><span style="font-weight: 400;">While Bowlby's theory is still widely used and undeniably contains some material of value, it is important to constantly analyze older theories through modern developments and critiques. </span></p>
<p> </p>
<h2><strong>Discerning Your Attachment Style </strong></h2>
<p><span style="font-weight: 400;">If this article has sparked an interest in attachment theory and you're looking for more information, there are plenty of sources out there! The </span><a href="https://www.attachmentproject.com/" target="_blank" rel="noopener"><span style="font-weight: 400;">Attachment Project</span></a><span style="font-weight: 400;"> has a blog with dozens of detailed articles, as well as a short 5-minute quiz where you can discover your attachment style. Diane Poole Heller's Attachment Styles Test, which you can find </span><a href="https://dianepooleheller.com/attachment-test/" target="_blank" rel="noopener"><span style="font-weight: 400;">here</span></a><span style="font-weight: 400;">, lists 45 different statements, asking the participant to rate themselves from "Rarely/Never" to "Usually/Often." If you're curious, do some digging; there are an incredible number of resources out there just waiting to be explored! </span></p></div>
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</div>https://topdoctormagazine.com/wp-content/uploads/2023/01/Attachment-Style.pnghttps://topdoctormagazine.com/issues/how-to-figure-out-your-attachment-style/27315What Does ACTUAL Self-Care Look Like?2023-01-13 05:05:00<div class="et_pb_section et_pb_section_35 et_section_regular" >
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<div class="et_pb_text_inner"><p><span style="font-weight: 400;">Since the mental health fallout of COVID-19, the concept of self-care has been all the craze. Many people experienced a notable downturn in their overall mental health after being deprived of their usual routine of work, leisure time and socialization. </span><a href="https://www.who.int/news/item/02-03-2022-covid-19-pandemic-triggers-25-increase-in-prevalence-of-anxiety-and-depression-worldwide" target="_blank" rel="noopener"><span style="font-weight: 400;">According to the World Health Organization (WHO)</span></a><span style="font-weight: 400;">, the anxiety and depression prevalence rate rose by 25% due to the mental health detriments of the pandemic.</span></p>
<p><span style="font-weight: 400;">In response to the widespread emotional distress, self-care emerged as an accessible, affordable and actionable way for individuals to improve their mental health. </span><a href="https://professionalbeauty.co.uk/site/newsdetails/searches-for-self-care-soar-during-covid-19" target="_blank" rel="noopener"><span style="font-weight: 400;">Some sources</span></a><span style="font-weight: 400;"> estimate that searches around self-care rose by as much as 250% during the pandemic.</span></p>
<p><span style="font-weight: 400;">The jury was and still is out on self-care, with its advocates praising its ability to mitigate mental health symptoms, </span><a href="https://www.the-standard.org/leisure/nicewaner-matlock-pros-and-cons-of-self-care-culture/article_8e4276c2-90d2-11eb-a6cf-3f8882b20a42.html" target="_blank" rel="noopener"><span style="font-weight: 400;">while critics claim</span></a><span style="font-weight: 400;"> that self-administered efforts to improve one's mental well-being are often insufficient.</span></p>
<p><span style="font-weight: 400;">To fully appreciate self-care's benefits, one first needs to consider what actual-self care is and in what contexts it is useful.</span></p>
<p> </p>
<h2><strong>What Does Self-Care Mean?</strong></h2>
<p><a href="https://www.everydayhealth.com/self-care/" target="_blank" rel="noopener"><span style="font-weight: 400;">Self-care</span></a><span style="font-weight: 400;"> refers to any actions or attempts an individual performs toward improving their physical, mental and emotional well-being.</span></p>
<p><span style="font-weight: 400;">One usually considers active measures such as regular exercise or a thought-out hygiene regimen when discussing self-care. However, </span><a href="https://www.selfcarefederation.org/what-is-self-care" target="_blank" rel="noopener"><span style="font-weight: 400;">self-care also includes passive measures</span></a><span style="font-weight: 400;"> such as avoiding harmful behaviors, paying attention to well-being indicators and monitoring one's conduct, ensuring that it does not become detrimental and toxic.</span></p>
<p><a href="https://www.psychologytoday.com/us/blog/in-practice/202001/5-things-people-get-wrong-about-self-care" target="_blank" rel="noopener"><span style="font-weight: 400;">Self-care does not refer to</span></a><span style="font-weight: 400;"> an over-indulgence in leisure activities, unreasonable prioritization of oneself over others and the neglect of social activities that lead to counterproductive isolation.</span></p>
<p><a href="https://www.psychologytoday.com/us/blog/in-practice/202205/if-self-care-isnt-fixing-your-mental-health-its-not-you" target="_blank" rel="noopener"><span style="font-weight: 400;">Actual self-care is also not a replacement</span></a><span style="font-weight: 400;"> for mental health treatment administered by professionals in an appropriate setting. For those with severe mental health disorders or those who do not experience symptom amelioration after trying self-care, seeking professional help is essential to preserving well-being and safety.</span></p>
<p> </p>
<h2><strong>Why Is Self-Care Important?</strong></h2>
<p><span style="font-weight: 400;">Modern society is hyper-focused on material and career-based success, with these pursuits often usurping everything else in terms of importance. The result of this phenomenon is that after factoring in familial and social responsibilities, </span><a href="https://www.snhu.edu/about-us/newsroom/health/what-is-self-care" target="_blank" rel="noopener"><span style="font-weight: 400;">neglecting one's well-being becomes increasingly likely</span></a><span style="font-weight: 400;">.</span></p>
<p><span style="font-weight: 400;">Self-care is an effort to return focus and energy to one's physical, mental and emotional health. Doing so is vital because an individual may become incapacitated in some way if they neglect their welfare. Consequently, the individual in question will no longer be able to effectively fulfill their work and home responsibilities.</span></p>
<p> </p>
<h2><strong>What Are the Types of Self-Care?</strong></h2>
<p><span style="font-weight: 400;">Depending on one's circumstances and context, various types of self-care can effectively improve their quality of life.</span></p>
<p> </p>
<h3><strong>Self-Care Activities</strong></h3>
<p><span style="font-weight: 400;">Various activities constitute self-care. For many, exercise is a self-care pursuit of choice. </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4061837/" target="_blank" rel="noopener"><span style="font-weight: 400;">Being active can produce "a natural high"</span></a><span style="font-weight: 400;"> caused by the release of the neurotransmitters (i.e., nervous system communication molecules) dopamine and serotonin. Dopamine is involved in regulating motivation, while serotonin regulates mood. </span><a href="https://www.amherst.edu/campuslife/health-safety-wellness/counseling/self_care/exercise" target="_blank" rel="noopener"><span style="font-weight: 400;">Exercise can also help relieve stress</span></a><span style="font-weight: 400;">, improve blood flow, increase sleep quality and boost energy.</span></p>
<p><span style="font-weight: 400;">Yoga is a prevalent self-care exercise </span><a href="https://www.yogabasics.com/connect/yoga-blog/yoga-for-self-care/" target="_blank" rel="noopener"><span style="font-weight: 400;">due to its dual benefits</span></a><span style="font-weight: 400;"> of practicing and improving physical and mental well-being.</span></p>
<p><a href="https://www.psychologytoday.com/us/blog/shyness-is-nice/201403/seven-types-self-care-activities-coping-stress" target="_blank" rel="noopener"><span style="font-weight: 400;">Other forms of active self-care include</span></a><span style="font-weight: 400;">:</span></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Stimulating one's creative side through art.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Sharpening cognitive abilities with problem-solving games.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Making time to clean and pamper oneself thoroughly.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Adorning the space which one inhabits.</span></li>
</ul>
<p> </p>
<h3><strong>Passive Self-Care</strong></h3>
<p><span style="font-weight: 400;">You can also achieve self-care by avoiding harmful behaviors and upholding commitments to improve well-being. </span><a href="https://www.capitalfm.co.ke/thesauce/dont-be-fooled-by-social-media-trends-self-care-is-hard-work/" target="_blank" rel="noopener"><span style="font-weight: 400;">For example</span></a><span style="font-weight: 400;">, sticking to a plan or checklist through prioritization is a form of self-care.</span></p>
<p><span style="font-weight: 400;">You can also honor these kinds of commitments by not overspending on luxuries, not indulging in unhealthy foods, reducing alcohol consumption and avoiding the company of members of toxic social dynamics.</span></p>
<p><span style="font-weight: 400;">Honoring boundaries set with colleagues, superiors at work, family and friends is also a form of self-care since it entails putting yourself first.</span></p>
<p> </p>
<h2><strong>What Self-Care Is Not</strong></h2>
<p><span style="font-weight: 400;">Self-care is not a philosophy of abundance and indulgence but one to mitigate burnout and improve longevity.</span></p>
<h3> </h3>
<h3><strong>Self-Care Is Not Over-Indulgence</strong></h3>
<p><span style="font-weight: 400;">Creating time for recharging and fulfilling activities and pursuits is starkly different from eating your favorite chocolate until you feel ill. Giving into the whims of instant gratification and craving temporary but sustainably ineffective solutions is not self-care. Self-care is a crucial part of maintaining and nourishing one's overall well-being, not a reward for meeting the responsibilities of life.</span></p>
<p> </p>
<h3><strong>Self-Care Is Not Selfishness</strong></h3>
<p><span style="font-weight: 400;">While setting and maintaining reasonable boundaries is a fundamental facet of self-care, </span><a href="https://www.psychologytoday.com/us/blog/rethink-your-way-the-good-life/201910/self-care-isn-t-selfish-or-superficial" target="_blank" rel="noopener"><span style="font-weight: 400;">being selfish and neglecting one's responsibilities</span></a><span style="font-weight: 400;"> is not.</span></p>
<p><span style="font-weight: 400;">Self-care is preserving your energy and well-being so you can be the best possible version of yourself. It means holding a productive role in your community, family and other social settings. For those with dependents, the protection and hardiness cultured by self-care allow them to care and provide to their fullest.</span></p>
<p> </p>
<h3><strong>Self-Care Does Not Require Anything Grand</strong></h3>
<p><span style="font-weight: 400;">Taking care of oneself does not inherently require grand measures. An individual does not need to book a weekend away at a five-star spa to enter the following week healthy, well-rested and focused. </span></p>
<p><span style="font-weight: 400;">Small and actionable initiatives such as reading a book, going for a walk in the park or getting extra sleep are adequate weekend self-care endeavors.</span></p>
<p><span style="font-weight: 400;">Anything that sustainably improves your overall well-being without being detrimental to your life can be considered self-care, such as: </span></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Reconnecting with a relative or friend </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Taking the plunge on a pet project</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Meditating for just five minutes per day</span></li>
</ul>
<p> </p>
<h2><strong>Transform Yourself With Effective, Intentional Self-Care</strong></h2>
<p><span style="font-weight: 400;">When used in the correct context, self-care is a powerful tool that can rejuvenate you from the point of burnout and build up your resilience and well-being to endure future hardships. Recognizing that self-care has its place and is not a magic bullet for all the disorders of the mind, ensures that one does not fall into complacency, remains safe and seeks professional help when necessary. Cultivating a true and accurate understanding of self-care can maximize its usefulness.</span></p></div>
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</div>https://topdoctormagazine.com/wp-content/uploads/2023/01/selfcare.pnghttps://topdoctormagazine.com/issues/what-does-actual-self-care-look-like/27271A Heart for VIP Service: An Interview With Dr. Francisco Cabal2023-01-03 15:12:09<div class="et_pb_section et_pb_section_36 et_section_regular" >
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<div class="et_pb_text_inner"><p><span style="font-weight: 400;">"My dream is to deliver the best care to the international community in the areas covered by our project," Dr. Francisco Cabal said. </span></p></div>
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<div class="et_pb_text_inner"><h2><strong><i>About Dr. Cabal</i></strong></h2>
<p><span style="font-weight: 400;">"Even as a little kid, I was always attracted to health services. No one in my family was a doctor, so my interest originated with my regular checkups and athletic injuries necessitated several visits that helped spark my interest in medicine. During my school years, I tried to be strong in all the academic subjects that were important to reach that goal," he shared.</span></p>
<p><span style="font-weight: 400;">He completed medical school in Colombia in 1988 and embarked on a challenging practice encompassing several government-run hospitals, where he treated impoverished people experiencing trauma. After completing additional training in trauma and orthopedics, both in Colombia and the U.S., he opened several clinical departments and led most of the growth and academic development of these groups in the best clinics in Colombia. From there, they invited him to be part of the board of directors of some of these clinics.</span></p>
<p><span style="font-weight: 400;">"Someone reading this might question how a doctor can open so many businesses. It comes from my father. He was one of the most important businessmen in Colombia in the 60s and 70s. It's in my blood," he explained. </span></p>
<p><span style="font-weight: 400;">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 (doctors, pharmacists, insurance companies, hospitals, other medical providers and even patients and their families). </span></p>
<p><span style="font-weight: 400;">Dr. Cabal has found a way to achieve his goal. For almost 11 years, he has been co-owner and CEO of Icare Web and Icare Medical Services, based in Miami, Florida. He has over 30 years of experience and a strong influence in Latin America's private and public healthcare. Dr. Cabal is also the founder of Mi Doctor, the first web-based telehealth system in Latin America.</span></p>
<p><span style="font-weight: 400;">To further his goals, Dr. Cabal has teamed up with TopDoc Clinics International and Thor Clinics System Structuring which hold great potential and opportunities in the partnership and tremendous benefits for patients in the Business of International Medicine.</span></p>
<p><span style="font-weight: 400;">"I started private companies, including Icare Medical Services and Mi Doctor, and ran them for several years. It was the first platform to care for patients remotely, even before the pandemic. So, when the pandemic came along, we were ready," he explained. </span></p>
<p><span style="font-weight: 400;">Meanwhile, since he began his career in 1988, Dr. Cabal has been working with open-care medical services that treated patients from many countries, such as the U.S., U.K., Commonwealth countries, the European Union and the Middle East, as well as VIP visitors, including several U.S. presidents. </span></p>
<p><span style="font-weight: 400;">"Probably the most exciting experience was the visit of U.S. presidents, such as George W. Bush, Barack Obama and Bill Clinton. That was an incredible learning process," he shared.</span></p>
<p><span style="font-weight: 400;">With the excitement came realizations about how to structure international concierge medical services. </span></p>
<p><span style="font-weight: 400;">"That led us to structure the platform to export medical services worldwide. We have treated and sent patients to Europe, Asia, Africa and Australia. Patients from all continents have come to Colombia to be treated here," he shared.</span></p>
<p><span style="font-weight: 400;">Dr. Cabal and his medical business have brought to Colombia doctors, technology and insurance companies that have patients there or want to grow a presence all around Latin America. They recently opened their first facility in England. </span></p>
<p><span style="font-weight: 400;">"It's easy to get good health resources, and we also have so many good doctors all around the U.S. and Ibero-America. What is not easy is putting it all together in a concierge service model," he explained.</span></p>
<p> </p>
<h2><strong><i>Special Patients</i></strong></h2>
<p><span style="font-weight: 400;">Patients have additional worries when they become sick or injured while traveling abroad. Therefore, they deserve special, personal care.</span></p>
<p><span style="font-weight: 400;">"Being sick in a foreign country is a completely different challenge because of barriers in procedures, language and customs in the way of understanding what is going on, being part of the solution and getting better. But because I have a team of professionals that work around our alliance, we are always focused on the little details that will make our patients, their families and their lives easier," he explained.</span></p>
<p><span style="font-weight: 400;">To get the best results possible for the patients, Dr. Cabal must coach everyone with any role on the team — doctors, nurses, the people in general services, the driver, the people from the cafeteria — everyone!</span></p>
<p><span style="font-weight: 400;">"What we want is a platform that gives the best care and complete concierge services to our visitors. And with the money coming in, we can train more health personnel, build more infrastructure and be better up-to-date in technology. The financial resources from this model will strengthen us," he shared.</span></p>
<p> </p>
<h2><strong><i>Collaborating With TopDoc Clinics</i></strong></h2>
<p><span style="font-weight: 400;">By joining forces with TopDoc Clinics, Dr. Cabal's clinics are growing faster than expected. He points out that his model works especially well because doctors are looking for a partner, not an advisor.</span></p>
<p><span style="font-weight: 400;">"We share our knowledge, opportunities and our market with them. That's what they're looking for. They know we're not trying to get an advantage from them; we want to team up with them," he explained.</span></p>
<p><span style="font-weight: 400;">Dr. Cabal's staff includes a large spectrum of specialties and always seeks the best to join them. </span></p>
<p><span style="font-weight: 400;">"Plastic surgeons and dermatologists will be the center of our aesthetic, functional medicine and sport medicine clinics. Then there are the ‘excellence centers,’ which include internists and specialized surgeons. Finally, other walk-in clinics and urgent care with our family doctors, paramedic specialties or health professionals," he shared.</span></p>
<p><span style="font-weight: 400;">Clinics like Miami Brickell will focus on hair transplants, noninvasive procedures and invasive treatments in aesthetics, sport, sexual performance and preventive medicine. </span></p>
<p><span style="font-weight: 400;">"This combination of abilities makes TopDoc Clinics the best option for many of the communities we are going to," he shared.</span></p>
<p> </p>
<h2><strong><i>A Career of Service</i></strong></h2>
<p><span style="font-weight: 400;">"I have always been obsessed with providing people with a service that makes their lives easier," said Dr. Cabal. "When companies deal with health risk incidents, we can be part of the solution. It has always been my goal to give the best results possible to anyone who wants my help."</span></p>
<p><span style="font-weight: 400;">Dr. Cabal and his team have developed a unique healthcare model that provides the best patient care possible. By collaborating with all the players in the patient's medical journey, he gives patients consistent information and care, bettering their health and lives.</span></p></div>
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</div>https://topdoctormagazine.com/wp-content/uploads/2023/01/A-Heart-for-VIP-Service.pnghttps://topdoctormagazine.com/issues/a-heart-for-vip-service-an-interview-with-dr-francisco-cabal/27253Is Grounding Good for You?2022-12-31 09:45:15<div class="et_pb_section et_pb_section_37 et_section_regular" >
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<div class="et_pb_text_inner"><span style="font-weight: 400;">If you've ever walked outside barefoot, you may have felt a connection to the earth and nature around you. That feeling was not imaginary. By aligning or connecting your natural electrical energy with the earth's in a process called grounding, you can revitalize your mind and body!</span>
<h2><b>What Is Grounding? </b></h2>
<a href="https://www.healthline.com/health/grounding#the-science" target="_blank" rel="noopener"><span style="font-weight: 400;">Grounding</span></a><span style="font-weight: 400;">, also called earthing, is the name given to a category of techniques designed to ground or electrically connect you to the earth. You can think about a lightning rod, which absorbs the electrical charge of the surrounding air and channels it into the earth. Grounding is similar but works in the opposite direction. During grounding, you absorb the energy from the surrounding earth, not divert charge into it. This process can help you feel more connected to the world, with many health benefits. </span>
<span style="font-weight: 400;">Most often, grounding is done by physically connecting you to the earth. However, you don't have to touch the earth to become grounded. You can also electrically connect yourself to the earth through indirect methods such as submerging yourself in water or using equipment designed to enhance your exposure to the earth's electrical fields. </span>
<h2><b>What Are the Different Types of Grounding? </b></h2>
<span style="font-weight: 400;">Any </span><a href="https://www.healthline.com/health/grounding#types" target="_blank" rel="noopener"><span style="font-weight: 400;">skin-to-earth contact</span></a><span style="font-weight: 400;"> can directly connect you to the earth's electricity. Whether running through a field on a warm summer day or simply lying in the grass and soaking up the sun, physical contact with the earth through your skin can help ground and reconnect you to the earth around you. </span>
<span style="font-weight: 400;">Similar logic applies to water, which can convey the electrical patterns of the earth into your body. To become grounded through water, all you need to do is submerge part of yourself into water. You can swim or wade into the water if you feel comfortable doing so. So long as part of yourself is submerged in water, you can experience the positive effects of grounding. </span>
<span style="font-weight: 400;">If neither is a good option for you, certain equipment can cause a similar grounding effect. You can purchase </span><a href="https://www.healthline.com/health/grounding#benefits" target="_blank" rel="noopener"><span style="font-weight: 400;">grounding mats, socks, blankets or patches</span></a><span style="font-weight: 400;"> to increase your conductivity to the earth. You can also make your own grounding equipment by placing a metal rod into the ground outside and then connecting your body to the rod by holding a wire. </span>
<h2><b>Is Grounding Scientifically Proven? </b></h2>
<span style="font-weight: 400;">Grounding has been supported by multiple studies which show the worth of its health benefits. Current research affirms that grounding techniques affect the electrical conductivity in your immune system, helping your body stay healthier. </span>
<span style="font-weight: 400;">Several studies on individuals performing grounding techniques at rest and after exercise showed that grounding reduced muscle damage, pain, blood cell clumping, stress, depression and fatigue. Study participants who used grounding techniques were shown to improve their body's natural healing and cardiovascular and mental health. </span>
<h2><b>The Health Benefits of Grounding</b></h2>
<span style="font-weight: 400;">Grounding has a lot of health benefits related to supporting your body's response to pain and stress. It can successfully </span><a href="https://themovementparadigm.com/benefits-of-grounding/" target="_blank" rel="noopener"><span style="font-weight: 400;">reduce inflammation and stress while improving heart health and wound healing</span></a><span style="font-weight: 400;">. However, these are just some of the big-picture health benefits.</span>
<h3><b>Anxiety</b></h3>
<span style="font-weight: 400;">According to a </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4378297/#:~:text=Grounding%20appears%20to%20improve%20sleep,healing%2C%20and%20reduce%20blood%20viscosity" target="_blank" rel="noopener"><span style="font-weight: 400;">National Library of Medicine</span></a><span style="font-weight: 400;"> study, grounding or earthing can help improve anxiety, depression and irritability. </span>
<span style="font-weight: 400;">The key to reducing anxiety through grounding is to focus your mind using what therapists call the </span><a href="https://www.unh.edu/pacs/what-grounding" target="_blank" rel="noopener"><span style="font-weight: 400;">5-4-3-2-1 game</span></a><span style="font-weight: 400;">. Name five things you can see in the room, four things you can feel, three things you can hear, two you can smell and one you can taste. By following these steps, you can reduce feelings of anxiety and stress by grounding yourself in the surrounding environment. </span>
<h3><b>Sleeping Disorders</b></h3>
<span style="font-weight: 400;">Grounding has also helped people struggling with sleeping. </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4378297/#:~:text=Grounding%20appears%20to%20improve%20sleep,healing%2C%20and%20reduce%20blood%20viscosity" target="_blank" rel="noopener"><span style="font-weight: 400;">A study of people struggling to sleep</span></a><span style="font-weight: 400;"> showed that grounding the body can improve their sleep. It also showed that grounding helped </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4378297/#:~:text=Grounding%20appears%20to%20improve%20sleep,healing%2C%20and%20reduce%20blood%20viscosity" target="_blank" rel="noopener"><span style="font-weight: 400;">normalize the stress patterns</span></a><span style="font-weight: 400;"> obstructing their sleep in the first place. </span>
<h3><b>Pain and Immune Response</b></h3>
<span style="font-weight: 400;">The </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4378297/#:~:text=Grounding%20appears%20to%20improve%20sleep,healing%2C%20and%20reduce%20blood%20viscosity" target="_blank" rel="noopener"><span style="font-weight: 400;">National Library of Medicine</span></a><span style="font-weight: 400;"> study also showed that grounding could benefit people struggling with pain and delayed immune response to injury-related muscle soreness. People suffering from this condition typically experience pain and stiffness for hours or days after strenuous exercise. Researchers found that the grounding techniques drew more mobile electrons from the earth's surface into the patients' bodies, altering the body's inflammatory response. This response caused the patients to experience less swelling, pain and inflammation. </span>
<h3><b>How To Start Grounding </b></h3>
<span style="font-weight: 400;">Grounding is easy to start. You don't need specialized equipment or scheduled therapy sessions, although they can help you see even better results. Instead, </span><a href="https://www.goodnet.org/articles/5-healing-benefits-grounding-techniques" target="_blank" rel="noopener"><span style="font-weight: 400;">go outside with your shoes off</span></a><span style="font-weight: 400;">! Spend 20 minutes outside to ground yourself directly with the earth or in water. If you decide that grounding is working for you and you'd like to invest in some equipment, consider purchasing patches or a conductive sheet for your bed to help ground you in your sleep. </span>
<span style="font-weight: 400;">If you build grounding into your life, you'll notice the health benefits as your body and mind are revitalized and energized through a stronger connection with your surroundings!</span>
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</div>https://topdoctormagazine.com/wp-content/uploads/2023/01/Grounding.pnghttps://topdoctormagazine.com/issues/is-grounding-good-for-you/27246Can a Lack of Caffeine Cause Headaches?2022-12-31 09:22:57<div class="et_pb_section et_pb_section_38 et_section_regular" >
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<div class="et_pb_text_inner"><p><span style="font-weight: 400;">Caffeine is the most widely consumed psychoactive substance in the U.S. and the world. A </span><a href="https://www.sciencedirect.com/science/article/pii/S0278691513007175?via%3Dihub" target="_blank" rel="noopener"><span style="font-weight: 400;">study in the Food and Chemical Toxicology journal</span></a><span style="font-weight: 400;"> on caffeine intake in the U.S. found that roughly 85% of Americans consume caffeine. The same study found that 96% of caffeine consumed via beverages is from drinking coffee. Globally, around </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4462044/" target="_blank" rel="noopener"><span style="font-weight: 400;">1.6 billion cups of coffee are consumed daily</span></a><span style="font-weight: 400;">.</span></p>
<p><span style="font-weight: 400;">Coffee has become an indispensable part of modern culture and living. Workplaces and productivity rituals are centered on the dark brew, while coffee shops are a nexus for socializing and connecting.</span></p>
<p><span style="font-weight: 400;">For all of its overarching popularity and adoration, coffee, like any other psychoactive substance, comes with its fair share of downsides and adverse effects. Certain segments of the population have an increased sensitivity to the adverse effects of caffeine, while other individuals might have genetic-based vulnerabilities to caffeine. </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4668773/" target="_blank" rel="noopener"><span style="font-weight: 400;">Studies have found</span></a><span style="font-weight: 400;"> that caffeine increases anxiety in younger populations, especially those with panic disorders. Infamously, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6230475/" target="_blank" rel="noopener"><span style="font-weight: 400;">caffeine also affects</span></a><span style="font-weight: 400;"> sleeping patterns and sleep quality.</span></p>
<p><span style="font-weight: 400;">When caffeine intake is suddenly reduced or ceased after consistent consumption, caffeine withdrawals can also cause a range of detrimental effects. One of the most common symptoms is headaches. The link between caffeine and headaches is still being investigated, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6901704" target="_blank" rel="noopener"><span style="font-weight: 400;">with some studies reflecting that it assists</span></a><span style="font-weight: 400;"> in alleviating headaches and migraines, while </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468766/" target="_blank" rel="noopener"><span style="font-weight: 400;">others claim that it causes them</span></a><span style="font-weight: 400;">.</span></p>
<p><span style="font-weight: 400;">Getting a clear view of the relationship between caffeine, headaches and caffeine withdrawals requires an in-depth examination of caffeine's mechanisms of action and the current scientific literature findings.</span></p>
<p> </p>
<h2><strong>Caffeine's Mechanisms of Action</strong></h2>
<p><span style="font-weight: 400;">Caffeine works, in part, by influencing the neuromodulator adenosine. </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6826818/" target="_blank" rel="noopener"><span style="font-weight: 400;">Adenosine</span></a><span style="font-weight: 400;"> regulates how neurons respond to the excitatory or inhibiting effects of neurotransmitters, i.e., chemicals that facilitate brain and nerve communication.</span></p>
<p><span style="font-weight: 400;">In particular, adenosine inhibits excitatory neurotransmitters that produce sensations of alertness and wakefulness. As per </span><a href="https://www.mindbodygreen.com/articles/does-caffeine-actually-give-us-energy" target="_blank" rel="noopener"><span style="font-weight: 400;">Matthew Johnson</span></a><span style="font-weight: 400;">, Ph.D., Professor of Psychiatry and Behavioral Sciences at Johns Hopkins, adenosine concentrations increase in our bodies throughout the day to ensure that we are not too stimulated to sleep at night. Caffeine attaches to adenosine receptors on our nerve cells, reducing their effects and making us feel less sleepy.</span></p>
<p><span style="font-weight: 400;">Caffeine also </span><a href="https://www.ncbi.nlm.nih.gov/books/NBK223808/" target="_blank" rel="noopener"><span style="font-weight: 400;">causes other biological changes</span></a><span style="font-weight: 400;">, such as lung bronchial dilatation and increased coronary blood flow around the heart.</span></p>
<p> </p>
<h2><strong>Can You Get Headaches From Caffeine Withdrawal?</strong></h2>
<p><span style="font-weight: 400;">Caffeine withdrawal is a recognized diagnosis as per the American Psychiatric Association's (APA) Diagnostics and Statistical Manual's (DSM) latest edition, </span><a href="https://www.psychiatry.org/psychiatrists/practice/dsm" target="_blank" rel="noopener"><span style="font-weight: 400;">DSM-5</span></a><span style="font-weight: 400;">. The DSM is recognized as the leading authoritative scientific text on mental disorders.</span></p>
<p><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4115451/" target="_blank" rel="noopener"><span style="font-weight: 400;">The DSM-5 acknowledges</span></a><span style="font-weight: 400;"> that headaches from caffeine withdrawal are genuine symptoms. Other symptoms include irritability, decreased focus and fatigue. A </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2738587/" target="_blank" rel="noopener"><span style="font-weight: 400;">study in the peer-reviewed Psychopharmacology journal</span></a><span style="font-weight: 400;"> found that caffeine withdrawals affect cerebral blood flow and electrical activity in the brain.</span></p>
<p><span style="font-weight: 400;">It is clear that headaches from caffeine withdrawal or a lack of caffeine relative to one's regular consumption are genuine physiological phenomena.</span></p>
<p> </p>
<h3><strong>Why Does a Lack of Caffeine Cause Headaches?</strong></h3>
<p><a href="https://www.umassmed.edu/news/news-archives/2013/06/examining-the-neurobiology-of-caffeine-withdrawal/" target="_blank" rel="noopener"><span style="font-weight: 400;">José Lemos</span></a><span style="font-weight: 400;">, Professor of Microbiology and Physiological Systems at the University of Massachusetts Chan Medical School, states that headaches from caffeine withdrawal are caused by the sudden increase in the effects of adenosine after caffeine stops inhibiting the neuromodulator.</span></p>
<p><span style="font-weight: 400;">The brain and nervous system are suddenly flooded with more adenosine; as such, feelings of drowsiness and fatigue, which adenosine causes naturally, take hold.</span></p>
<p><span style="font-weight: 400;">Caffeine withdrawal can impact blood flow in the brain, which is why, according to Professor Lemos, headaches from caffeine withdrawal can mimic migraine-like symptoms.</span></p>
<p><span style="font-weight: 400;">The unwelcome effects of caffeine withdrawal can even </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3777290/" target="_blank" rel="noopener"><span style="font-weight: 400;">be part of a cycle that leads to Caffeine Use Disorder</span></a><span style="font-weight: 400;">, a condition recognized by the DSM-5 as a problematic and concerning consumption pattern of caffeine.</span></p>
<p> </p>
<h2><strong>How Long Do Caffeine Withdrawal Headaches Last?</strong></h2>
<p><span style="font-weight: 400;">Headaches from caffeine withdrawal, alongside other caffeine withdrawal symptoms, </span><a href="https://www.psychdb.com/addictions/caffeine/withdrawal" target="_blank" rel="noopener"><span style="font-weight: 400;">generally appear 24 hours after caffeine consumption has stopped</span></a><span style="font-weight: 400;">. Some symptoms last up to a week — peaking in a couple of days — but headaches from a relative lack of caffeine can endure for three weeks.</span></p>
<p><span style="font-weight: 400;">If someone experiencing headaches from caffeine withdrawal consumes caffeine, they can achieve symptom relief in as little as two hours.</span></p>
<p> </p>
<h2><strong>How To Manage Caffeine Withdrawal Headaches</strong></h2>
<p><span style="font-weight: 400;">Going cold turkey is not the most effective and pleasant way of cutting caffeine out of one's life. To avoid falling into a cycle of caffeine dependence and bypass the dreaded headaches from caffeine withdrawal, </span><a href="https://www.ncbi.nlm.nih.gov/books/NBK430790/" target="_blank" rel="noopener"><span style="font-weight: 400;">a gradual decrease in caffeine consumption</span></a><span style="font-weight: 400;"> is wise.</span></p>
<p><span style="font-weight: 400;">To taper off your coffee intake, </span><a href="https://health.clevelandclinic.org/quitting-caffeine-the-headache-free-way/" target="_blank" rel="noopener"><span style="font-weight: 400;">swap out your regular brew for decaf</span></a><span style="font-weight: 400;"> and choose a drink with less caffeine than regular coffee, such as black tea.</span></p>
<p><span style="font-weight: 400;">It can also be helpful to restrict your consumption of these beverages to certain times of the day. For example, one can commit to not drinking caffeinated beverages after the early afternoon. </span><a href="https://www.drugs.com/medical-answers/long-caffeine-withdrawal-headaches-3554936/" target="_blank" rel="noopener"><span style="font-weight: 400;">Drinking enough water</span></a><span style="font-weight: 400;"> can also assist in lessening headaches from caffeine withdrawal.</span></p>
<p> </p>
<h2><strong>Does a Lack of Caffeine Cause Headaches?</strong></h2>
<p><span style="font-weight: 400;">While a lack of caffeine in and of itself does not cause headaches, caffeine withdrawals are a common cause of headaches and migraines.</span></p>
<p><span style="font-weight: 400;">Those who deal with regular or contextual headaches and migraines should also be wary of their caffeine consumption, especially in the hopes that caffeine will alleviate their symptoms. While </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5655397/" target="_blank" rel="noopener"><span style="font-weight: 400;">a study in The Journal of Headache and Pain</span></a><span style="font-weight: 400;"> found that caffeine improved the efficacy of common analgesic medication (such as ibuprofen and acetaminophen), </span><a href="https://thejournalofheadacheandpain.biomedcentral.com/articles/10.1007/s10194-009-0114-6" target="_blank" rel="noopener"><span style="font-weight: 400;">an enormous Norwegian study</span></a><span style="font-weight: 400;"> published in the same journal found that a high-caffeine diet increases the prevalence of headaches.</span></p>
<p><span style="font-weight: 400;">A study of over 50,000 individuals from</span><a href="https://www.ntnu.edu/hunt" target="_blank" rel="noopener"><span style="font-weight: 400;"> the Nord-Trøndelag Health Survey</span></a><span style="font-weight: 400;"> observed that subjects with high caffeine consumption were more likely to experience frequent headaches of more than 14 days per month.</span></p>
<p><span style="font-weight: 400;">If work stress and other personal circumstances have had you reaching for a coffee more often of late, and you are suffering from headaches, perhaps the cup of Joe is to blame.</span></p></div>
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<div class="et_pb_text_inner"><span style="font-weight: 400;">Decision paralysis often strikes when we are confronted with long lists of nutrition facts and declarations, like organic labeling, on the packaging. This is because there is some uncertainty about what the organic labels entail. What makes a product "organic," and how does this differ from other labels, like non-GMO or natural? An increasing number of products on the shelves carry the organic label, so what does this mean for us as consumers? </span>
<h2><strong>What Does Organic Mean? </strong></h2>
<span style="font-weight: 400;">"Organic" is a widely used term in both scientific and agricultural circles. Scientifically, </span><a href="https://www.britannica.com/science/organic-compound" target="_blank" rel="noopener"><span style="font-weight: 400;">organic compounds</span></a><span style="font-weight: 400;"> are considered to be fundamental to life on Earth. Agriculturally, for products to use the organic label or certified organic seal, producers must comply with rigorous measures that regulate ingredients in their products. </span>
<span style="font-weight: 400;">Organic food focuses on following agronomic and animal husbandry practices. U.S. sales reached </span><a href="https://ota.com/organic-market-overview/organic-industry-survey" target="_blank" rel="noopener"><span style="font-weight: 400;">$63 billion in organic produce in 2020</span></a><span style="font-weight: 400;">, with many consumers feeling that it is a safer, healthier choice than conventionally grown food.</span>
<h3><strong>What Does "Organic" Mean in Science? </strong></h3>
<span style="font-weight: 400;">The chemistry definition of "organic" is unequivocal. </span><a href="https://www.britannica.com/science/chemical-compound" target="_blank" rel="noopener"><span style="font-weight: 400;">Compounds</span></a><span style="font-weight: 400;"> are substances composed of many identical molecules. Organic compounds typically contain carbon-carbon bonds or carbon-hydrogen bonds. Chemical compounds are fundamentally carbon-based atoms covalently linked to other elements. Hydrocarbon bonds</span> <span style="font-weight: 400;">are studied primarily in a scientific discipline called </span><a href="https://www.acs.org/content/acs/en/careers/chemical-sciences/areas/organic-chemistry.html" target="_blank" rel="noopener"><span style="font-weight: 400;">organic chemistry</span></a><span style="font-weight: 400;">. Organic compounds are of particular importance as they are known to be present in almost all known life on Earth.</span>
<h3><strong>What Does "Organic" Mean in Food?</strong></h3>
<span style="font-weight: 400;">The agricultural use of the term "organic" is wholly different from the scientific meaning — it refers explicitly to farming practices. Most countries have specific parameters for products to be considered organic. For an agricultural product or by-product to be labeled as "organic," the </span><a href="https://www.usda.gov/topics/organic" target="_blank" rel="noopener"><span style="font-weight: 400;">U.S. Department of Agriculture (USDA)</span></a><span style="font-weight: 400;"> has outlined a strict set of practices and principles that producers must follow. </span><a href="https://www.ams.usda.gov/sites/default/files/media/What%20is%20Organic.pdf" target="_blank" rel="noopener"><span style="font-weight: 400;">According to the USDA</span></a><span style="font-weight: 400;">, animal products like meat, dairy, poultry and eggs must come from animals not treated with growth hormones or antibiotics. For food such as fruit and vegetables to be certified organic, they must be produced without synthetic fertilizers, sewage sludge, conventional pesticides, ionizing radiation or bioengineering. </span>
<span style="font-weight: 400;">Agricultural products and by-products that subscribe to these requirements qualify for the USDA organic label. Organic labels do not indicate how healthy or nutritious the product is; instead, they refer to the agricultural practices followed. A comprehensive list of allowed and prohibited substances can be found in the </span><a href="https://www.ecfr.gov/current/title-7/part-205/subpart-g" target="_blank" rel="noopener"><span style="font-weight: 400;">Code of Federal Regulations Archive</span></a><span style="font-weight: 400;">.</span>
<h2><strong>Why Are Food Labels So Important? </strong></h2>
<span style="font-weight: 400;">"Organic," "gluten-free" and "natural" are just a taste of the many labels products can have. So, it can be unclear which labels are underpinned by industry or federal bodies and which are merely slick marketing terms. As consumers, it is intimidating to traverse the </span><a href="https://www.farmaid.org/food-labels-explained/" target="_blank" rel="noopener"><span style="font-weight: 400;">gray areas of food labeling</span></a><span style="font-weight: 400;"> without guidance. </span>
<span style="font-weight: 400;">A common misconception is that the labels reflecting natural, genetically modified organisms (GMOs) and organic are interchangeable. The USDA provides a clear distinction between </span><a href="https://nutrition.org/interpreting-food-labels-natural-versus-organic/" target="_blank" rel="noopener"><span style="font-weight: 400;">GMO, natural and organic labeling</span></a><span style="font-weight: 400;">. </span>
<span style="font-weight: 400;">Food possessing the "natural" label has no added colorants or artificial ingredients, although they can still contain GMOs. Natural food products can be processed as long as the process does not fundamentally change the product. </span>
<span style="font-weight: 400;">Genetically modified crops are altered and modified in laboratories to be robust. Currently, the </span><a href="https://www.ams.usda.gov/rules-regulations/be/faq/general" target="_blank" rel="noopener"><span style="font-weight: 400;">USDA does not certify non-GMO crops</span></a><span style="font-weight: 400;">. These seemingly subtle nuances in regulation impact the final products being sold. </span>
<h2><strong>What Are the Requirements for the Organic Label?</strong></h2>
<span style="font-weight: 400;">The </span><a href="https://www.ams.usda.gov/rules-regulations/organic" target="_blank" rel="noopener"><span style="font-weight: 400;">National Organic Program (NOP)</span></a><span style="font-weight: 400;"> sets the presiding federal regulatory framework, which is upheld, enforced and accredited by the USDA. This framework governs all organic livestock and crops produced in the U.S. or imported for sale and distribution in the country. The USDA also regulates the organic labels present on produce. </span>
<h3><strong>The <a href="https://www.ams.usda.gov/publications/content/whats-behind-organic-seal-organic-labels-explained">Requirements</a> for a 100% Organic Label </strong></h3>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">100% certified organic ingredients and processing aids;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">No GMOs;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">100% compliance with the National List of Allowed and Prohibited Substances; </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">USDA certification;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Organic seal and label allowed.</span></li>
</ul>
<h3><strong>The <a href="https://www.ams.usda.gov/publications/content/whats-behind-organic-seal-organic-labels-explained">Requirements</a> for an Organic Label</strong></h3>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">95% certified organic ingredients;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">No GMOs;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Non-organic ingredients comply with the National List of Allowed and Prohibited Substances;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">USDA certification; </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Organic seal and label allowed.</span></li>
</ul>
<span style="font-weight: 400;">These regulations apply to all ingredients except water and salt. If the products meet either of the organic labeling categories, they can display the USDA organic label and any related phrases on their products or advertising. Organic labels assure us that no bioengineering, irradiation, pesticides, synthetic fertilizers or chemicals have been used. </span>
<span style="font-weight: 400;">Products with less than 95% organic ingredients do not qualify for a USDA organic label. However, there are still allowances made by the USDA to use the term "</span><a href="https://www.usda.gov/media/blog/2014/05/16/organic-101-understanding-made-organic-label" target="_blank" rel="noopener"><span style="font-weight: 400;">made with organic ***</span></a><span style="font-weight: 400;">," such as: </span>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">At least 70% certified organic ingredients; </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">No GMOs;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Non-organic ingredients comply with the National List of Allowed and Prohibited Substances;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Certification required.</span></li>
</ul>
<span style="font-weight: 400;">These products may state "made with organic ***" — up to three ingredients or food groups — on the packaging, labels or advertising. Products with less than 70% of organic ingredients may only use the term "organic ingredients." They cannot use the term "organic" anywhere on their packaging, labels or advertising. They are allowed to stipulate that certain items are organically produced on the ingredients statement's information panel. This ensures that, as consumers, we can rely on the USDA's regulation of organic produce. </span>
<span style="font-weight: 400;">While these regulations are stringent, producers should not be dismayed; they can apply for their USDA organic certifications and organic labels if </span><a href="https://www.usda.gov/media/blog/2012/10/10/organic-101-five-steps-organic-certification" target="_blank" rel="noopener"><span style="font-weight: 400;">specific criteria are met</span></a><span style="font-weight: 400;">. These criteria include: </span>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Not using synthetic fertilizers, chemicals, irradiation or pesticides to the crop or soil for three years before harvest. </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Ensuring that animals are raised in living conditions that accommodate their natural behaviors and are not given antibiotics or hormones. </span></li>
</ul>
<h2><strong>How Many Organic Farms Are in the U.S.?</strong></h2>
<span style="font-weight: 400;">While organic farms are not currently the majority in the U.S., they are steadily rising. From 2011 to 2016, </span><a href="https://www.pewresearch.org/fact-tank/2019/01/10/organic-farming-is-on-the-rise-in-the-u-s/" target="_blank" rel="noopener"><span style="font-weight: 400;">Pew Research Center</span></a> <span style="font-weight: 400;">indicated a 56% increase in organic farms in the U.S. According to the </span><a href="https://www.nass.usda.gov/Surveys/Guide_to_NASS_Surveys/Organic_Production/" target="_blank" rel="noopener"><span style="font-weight: 400;">USDA Statistics Service</span></a><span style="font-weight: 400;">, over 14,000 certified organic farms were operating in 2016. Fast forward to 2019, roughly 16,500 organic farms are situated on 5.5 million acres. The </span><a href="https://www.globaltrademag.com/u-s-states-with-the-most-organic-farms/" target="_blank" rel="noopener"><span style="font-weight: 400;">top states contributing to organic farming and production</span></a><span style="font-weight: 400;"> are Vermont, California, New York and Maine. </span>
<h2><strong>A Parting Reminder</strong></h2>
<span style="font-weight: 400;">Labels should guide, not confuse. Knowing what to look for and what labels mean gives consumers the ability to choose products that resonate with them. Products with the green seal of approval are often a safer, cleaner choice for you and the environment. The organic label is not merely a marketing ploy but a solemn assurance from the producer that they align and comply with the requirements the USDA sets. Taking steps to be a more conscious consumer can continue from here.</span>
</div>
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<div class="et_pb_text_inner"><p><span style="font-weight: 400;">When you're having a bad mental health day, decluttering your house or washing the dishes must be the last thing on your mind. But what if taking 10 minutes to clean or declutter could alleviate stress and some of your mental health symptoms?</span></p>
<p> </p>
<h2><strong>Mental Health</strong></h2>
<p><span style="font-weight: 400;">Mental health is complex and affects </span><a href="https://www.nimh.nih.gov/health/statistics/mental-illness#:~:text=Mental%20illnesses%20are%20common%20in,mild%20to%20moderate%20to%20severe." target="_blank" rel="noopener"><span style="font-weight: 400;">millions of Americans</span></a><span style="font-weight: 400;"> throughout their lifetime. Several mental health illnesses affect the general population yearly, some of the most common being depression and anxiety.</span></p>
<p><span style="font-weight: 400;">Mental health can stem from </span><a href="https://www.mayoclinic.org/diseases-conditions/mental-illness/symptoms-causes/syc-20374968#:~:text=Stressful%20life%20situations%2C%20such%20as,as%20military%20combat%20or%20assault" target="_blank" rel="noopener"><span style="font-weight: 400;">various causes</span></a><span style="font-weight: 400;">, such as: </span></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Chemical imbalances; </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Genetic predispositions; </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Childhood trauma; </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Environmental factors; </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Chronic diseases; </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Stressful circumstances. </span></li>
</ul>
<p><span style="font-weight: 400;">It's essential to be evaluated by a mental health professional or doctor to rule out certain causes and start treatment or make lifestyle changes to improve your quality of life. One of those lifestyle changes could include </span><a href="https://www.thecleaningcollective.co.uk/news/cleaning-tips/how-cleanliness-can-affect-your-mental-health" target="_blank" rel="noopener"><span style="font-weight: 400;">keeping your work and home spaces tidy</span></a><span style="font-weight: 400;"> to help alleviate stress and ensure you have a calming environment to live in. </span></p>
<p> </p>
<h2><strong>Why Mental Health Matters</strong></h2>
<p><span style="font-weight: 400;">Mental health as a problem is becoming much more talked about in society, especially among younger generations. Connecting with others is a vital part of caring for yourself when dealing with mental health concerns, so the increased awareness surrounding this issue is beneficial. Although mental health problems can be harder to identify and treat than physical injuries or problems, they are equally important and need to be addressed. </span></p>
<p><span style="font-weight: 400;">If you're struggling with mental health concerns and feel isolated, remember that </span><a href="https://www.nimh.nih.gov/health/statistics/mental-illness#:~:text=Nearly%20one%20in%20five%20U.S.,mild%20to%20moderate%20to%20severe." target="_blank" rel="noopener"><span style="font-weight: 400;">millions of other people</span></a><span style="font-weight: 400;"> in the country and the world are also dealing with similar thoughts and feelings. Because mental health affects so many people, it is important to have compassion when interacting with others. </span></p>
<p> </p>
<h2><strong>How Cleanliness Is Related to Health</strong></h2>
<p><span style="font-weight: 400;">Research suggests that the amount of clutter in your home or workspace directly affects mood and self-esteem. In </span><a href="https://www.psycom.net/anxiety/mental-health-benefits-cleaning" target="_blank" rel="noopener"><span style="font-weight: 400;">one study</span></a><span style="font-weight: 400;">, people who considered their homes cluttered and unclean also had higher levels of cortisol (i.e., the stress hormone) and depression. However, the other subjects who reported that their home environments were restful did not report the same levels of stress and depression. This link suggests that taking time to declutter space may be one of the best and simplest things you can do to alleviate stress and create a more restful environment. </span></p>
<p> </p>
<h2><strong>What Is the Importance of Cleanliness?</strong></h2>
<p><span style="font-weight: 400;">Good personal hygiene and overall cleanliness have been associated with </span><a href="https://www.healthdirect.gov.au/personal-hygiene#:~:text=Good%20personal%20hygiene%20is%20one,spreading%20diseases%20to%20other%20people." target="_blank" rel="noopener"><span style="font-weight: 400;">better health</span></a><span style="font-weight: 400;">. Keeping clean helps reduce the risks of certain diseases and viral infections. For example, washing hands properly and regularly is a major factor in </span><a href="https://www.healthdirect.gov.au/personal-hygiene#:~:text=Good%20personal%20hygiene%20is%20one,spreading%20diseases%20to%20other%20people." target="_blank" rel="noopener"><span style="font-weight: 400;">avoiding infectious diseases</span></a><span style="font-weight: 400;"> like COVID-19, the common cold and the flu. </span></p>
<p><span style="font-weight: 400;">Dust and mold can build up quickly in damp and unclean spaces, which can trigger allergies and even lead to respiratory complications. Regularly vacuuming and dusting will help to cut down on dust bunnies while cleaning up any drips and damp areas will help prevent mold.</span></p>
<p> </p>
<h2><strong>Does Hygiene Affect Mental Health?</strong></h2>
<p><span style="font-weight: 400;">Improper hygiene can </span><a href="https://www.verywellmind.com/how-mental-health-and-cleaning-are-connected-5097496" target="_blank" rel="noopener"><span style="font-weight: 400;">have a major effect on mental health</span></a><span style="font-weight: 400;"> in a variety of ways. Numerous mental health challenges are impacted by various circumstances, such as: </span></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">The environment; </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Chemical imbalances; </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Trauma responses. </span></li>
</ul>
<p><span style="font-weight: 400;">Making sure that you are promoting the healthiest lifestyle you can, which includes having a good hygiene routine, may contribute to lessening symptoms of certain mental health afflictions. </span></p>
<p><span style="font-weight: 400;">A lack of personal hygiene can be one of the first signs that someone is experiencing poor mental health. With mental illnesses like </span><a href="https://www.namikenosha.org/hygiene-and-mental-illness.html#:~:text=Poor%20hygiene%20often%20accompanies%20certain,person%20has%20a%20mental%20illness." target="_blank" rel="noopener"><span style="font-weight: 400;">depression and some psychotic disorders</span></a><span style="font-weight: 400;">, everyday hygiene tasks like brushing your teeth and showering can become incredibly difficult. Unfortunately, this lack of hygiene can often be stigmatized and associated with poverty or laziness. Therefore, people suffering from mental illnesses may need extra support and help to improve and protect their health. </span></p>
<p><span style="font-weight: 400;">The feeling that daily activities have become mentally draining and difficult to accomplish calls for a consultation with a mental health expert or your primary care doctor. Many people feel ashamed of having an unclean space while also unable to tackle the problem and make changes. Reaching out to your support system, as well as your primary doctor, will help give you options and empower you to regain control of your mental health. </span></p>
<p> </p>
<h2><strong>A Parting Reminder</strong></h2>
<p><span style="font-weight: 400;">If you're feeling up to it, taking time out of your day to declutter your space and do some quick cleaning could improve your mental health symptoms and overall health. Hygiene and mental health are intricately connected, and a bad episode of either can affect the other. Simple hygiene habits like cleaning your space, regularly brushing your teeth and showering are valuable steps in improving your mental health and examples of a healthy lifestyle as preventative healthcare!</span></p></div>
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<div class="et_pb_text_inner"><p><span style="font-weight: 400;">Fixing your poor posture is not as easy as sitting up straighter. Because we spend so much time in a bad posture, implementing posture exercises and mindfulness into our lives is the real solution. Much like bad posture becomes a habit, we must also build good posture over time with the cumulative effect of small life changes.</span></p>
<p> </p>
<h2><b>Why Good Posture Is Important</b></h2>
<p><span style="font-weight: 400;">Posture is about much more than simply trying to make yourself look better while sitting at your desk at work. In the short term, bad posture can cause a host of aches and pains in the operative areas of your </span><a href="https://health.clevelandclinic.org/health-effects-of-poor-posture/" target="_blank" rel="noopener"><span style="font-weight: 400;">neck, shoulders and back</span></a><span style="font-weight: 400;">. Shifting into poor posture unnaturally places more weight on your operative areas, which aren't made to hold. These aches and pains can cause significant discomfort and are signs of muscle tension and soreness. </span></p>
<p><span style="font-weight: 400;">These symptoms can become severe in the long run. If you continually practice bad posture, your immune system's efforts to heal it will cause </span><a href="https://health.clevelandclinic.org/health-effects-of-poor-posture/" target="_blank" rel="noopener"><span style="font-weight: 400;">irritation and inflammation</span></a><span style="font-weight: 400;"> in your neck muscles. This irritation and inflammation can lead to arthritis in your joints if it occurs frequently. Bad posture may not be all that significant in the short term, but if practiced regularly over years and years, it can create permanent damage. </span></p>
<p> </p>
<h2><b>What Is the Fastest Way to Improve My Posture?</b></h2>
<p><span style="font-weight: 400;">The fastest way to improve your posture is to make better posture a habit. Posture isn't something you can change instantly but a habit you must cultivate. It would likely take </span><a href="https://health.clevelandclinic.org/health-effects-of-poor-posture/" target="_blank" rel="noopener"><span style="font-weight: 400;">4 to 6 weeks</span></a><span style="font-weight: 400;"> to see a significant change for the better in your posture. It may take some time to notice a significant positive change in your posture, but by being very mindful of your habits, you will soon notice the benefits.</span></p>
<p> </p>
<h2><b>How Can I Improve My Posture in General?</b></h2>
<p><a href="https://medlineplus.gov/guidetogoodposture.html" target="_blank" rel="noopener"><span style="font-weight: 400;">Helpful tips</span></a><span style="font-weight: 400;"> for improving your posture include:</span></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Being mindful of your posture; </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Keeping your surfaces at a comfortable working height; </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Wearing comfortable and low-heeled shoes. </span></li>
</ul>
<p><span style="font-weight: 400;">These actions can make you more aware of your posture. They might not be grand, sweeping changes, but even these small things can directly improve your posture. </span></p>
<p><span style="font-weight: 400;">You can also help your posture by staying active and maintaining a healthy weight. Inactivity and being overweight can harm your posture by making your muscles work harder to stay in a healthy position. By working on these general principles, you can form the foundation of a healthy posture habit. </span></p>
<p> </p>
<h2><b>Helpful Tips for a Better Posture</b></h2>
<p> </p>
<h3><b>Better Posture While Sitting at Your Desk</b></h3>
<p><span style="font-weight: 400;">You can improve your posture </span><a href="https://www.webmd.com/osteoporosis/ss/slideshow-posture-tips" target="_blank" rel="noopener"><span style="font-weight: 400;">while at your desk</span></a><span style="font-weight: 400;"> by sitting back in your chair and cushioning your mid to lower back with a rolled towel or cushion while placing your feet squarely on the floor. </span></p>
<p> </p>
<h3><b>Better Posture While Texting</b></h3>
<p><span style="font-weight: 400;">You might place stress on your neck while you text by</span><a href="https://topdoctormagazine.com/issues/what-you-need-to-know-about-doomscrolling-and-your-health/" target="_blank" rel="noopener"><span style="font-weight: 400;"> tilting your head downwards</span></a><span style="font-weight: 400;">. If you find yourself doing this regularly, give your neck a break by bringing your phone up to your eyes or stretching your neck out. </span></p>
<p> </p>
<h3><b>Better Posture While Driving</b></h3>
<p><span style="font-weight: 400;">Do not recline too far while you drive. It may be comfy, but it can be </span><a href="https://www.webmd.com/osteoporosis/ss/slideshow-posture-tips" target="_blank" rel="noopener"><span style="font-weight: 400;">detrimental to your posture</span></a><span style="font-weight: 400;"> over long drives. Cushion your lower to mid back and bend your knees while keeping them roughly at hip level to improve your posture. </span></p>
<p> </p>
<h3><b>Better Posture While Sleeping </b></h3>
<p><span style="font-weight: 400;">Achieving </span><a href="https://www.webmd.com/osteoporosis/ss/slideshow-posture-tips" target="_blank" rel="noopener"><span style="font-weight: 400;">better posture while sleeping</span></a><span style="font-weight: 400;"> depends on whether you sleep on your side or back. If you sleep on your side, slightly bend your knees and use a pillow to align your head and neck with your spine. If you sleep on your back, avoid overly thick pillows.</span></p>
<p> </p>
<h2><b>How To Have Better Posture </b></h2>
<p><span style="font-weight: 400;">Exercises are one of the best ways to better your posture.</span></p>
<p> </p>
<h3><b>Child's Pose</b></h3>
<p><span style="font-weight: 400;">This yoga pose helps the neck and back deal with the pressures of bad posture by </span><a href="https://www.healthline.com/health/posture-exercises#childs-pose" target="_blank" rel="noopener"><span style="font-weight: 400;">releasing any accumulated tension</span></a><span style="font-weight: 400;">. Kneel on the ground, sit back on your ankles, bend so your forehead approaches the floor and reach past your head with your shoulders. </span></p>
<p> </p>
<h3><b>High and Side Plank</b></h3>
<p><span style="font-weight: 400;">These two plank exercises </span><a href="https://www.healthline.com/health/posture-exercises#childs-pose" target="_blank" rel="noopener"><span style="font-weight: 400;">improve your core muscles</span></a><span style="font-weight: 400;"> to strengthen your back and better your posture. For a high plank, get into a push-up position with straight arms and legs. For side planks, position yourself on your side with straight legs, using one bent arm to support your weight on your elbow.</span></p>
<p> </p>
<h3><b>Thoracic Spine Rotation</b></h3>
<p><span style="font-weight: 400;">This twisting exercise helps relieve tension while </span><a href="https://www.healthline.com/health/posture-exercises#thoracic-spine-rotation" target="_blank" rel="noopener"><span style="font-weight: 400;">improving your mobility and stability</span></a><span style="font-weight: 400;"> for better posture. To perform, lie on your side with your knees bent at a 90-degree angle in front of you. Extend your arms in front of you and stretch your top arm to the other side of your body while keeping your legs and upper body as stable as possible. </span></p>
<p> </p>
<h2><b>How Often Should I Do Posture Exercises?</b></h2>
<p><span style="font-weight: 400;">You should perform some of the exercises listed above </span><a href="https://www.insider.com/guides/health/fitness/how-to-fix-posture#:~:text=%22The%20longer%20we%20maintain%20a,them%2C%20you%20can%20increase%20reps" target="_blank" rel="noopener"><span style="font-weight: 400;">at least once a day</span></a><span style="font-weight: 400;">. Posture is a habit, and the only real way to create one is to practice it every day to the best of your ability. </span></p>
<p> </p>
<h2><b>How To Improve Posture While Gaming and Reading</b></h2>
<p><span style="font-weight: 400;">Avoid sitting in one place as much as possible while gaming or reading. It would help if you switched positions as often as possible, took walks to give yourself a break, touched the floor with your feet and stretched your muscles from time to time. You'll be in a much healthier place when you finish your gaming or reading session than you would have been otherwise. </span></p>
<p> </p>
<h2><b>How To Get Used To Good Posture</b></h2>
<p><span style="font-weight: 400;">The only way to get used to having good posture is to develop it. Like any habit, it may seem daunting now, but with practice and dedication, it will become a natural part of your life. So give it a chance and trust the process. If you do, you will notice significant changes for the better, not only in how you look at your desk but also in your health. You'll be doing your muscles and joints a huge favor by literally taking a heavy load off them.</span></p></div>
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</div>https://topdoctormagazine.com/wp-content/uploads/2023/01/posture.pnghttps://topdoctormagazine.com/issues/how-to-have-better-posture/27215Calculating Your Maintenance Calories, Your Calorie Deficit and Calorie Surplus2022-12-27 07:04:49<div class="et_pb_section et_pb_section_42 et_section_regular" >
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<div class="et_pb_text_inner"><p><span style="font-weight: 400;">Are you staring at the fridge and trying to decide what would be the best and healthiest option for a meal? Welcome to the club. People desire a healthy lifestyle and want to ensure the body's needs are met, but it's vital to </span><i><span style="font-weight: 400;">tailor </span></i><span style="font-weight: 400;">these needs — this includes managing different nutritional intakes. </span></p>
<p><span style="font-weight: 400;">One important thing to monitor is calorie intake with its three facets: maintenance calories, calorie deficits and calorie surplus. Understanding how each affects the body will lead to healthy body weight and a happier, more fulfilling life! </span></p>
<p> </p>
<h2><strong>What are Maintenance Calories?</strong></h2>
<p><a href="https://jcdfitness.com/2017/09/maintenance-calories/" target="_blank" rel="noopener"><span style="font-weight: 400;">Maintenance calories</span></a><span style="font-weight: 400;"> are the daily calories required to maintain your body weight with no gains or losses in fat and/or muscle tissue. The human body requires a certain calorie intake for energy to carry out bodily processes and maintain body weight. A varied diet provides the body with the necessary nutrients to carry out these functions, which the body stores in different ways, such as fat or carbohydrates. </span></p>
<p><span style="font-weight: 400;">Maintenance calorie intake refers to gaining or not gaining weight at the current calorie intake. Maintaining these calories involves constantly replacing energy with more energy from food, a continuous process throughout life.</span></p>
<p><span style="font-weight: 400;"> </span></p>
<h2><strong>How to Determine Maintenance Calories?</strong></h2>
<p><span style="font-weight: 400;">Scientists have developed </span><a href="https://jcdfitness.com/2017/09/maintenance-calories/" target="_blank" rel="noopener"><span style="font-weight: 400;">maintenance calorie calculators</span></a><span style="font-weight: 400;">, which are incredible tools for tracking how many calories a person should eat daily to maintain healthy body weight. Some of these calculators, turned into apps or resources, can be found online. Most of them require inputting basic information such as weight, age and height. </span></p>
<p><span style="font-weight: 400;">These calculators are derived from different formulas. Regarding maintenance calories, the main equation starts with </span><a href="https://jcdfitness.com/2017/09/maintenance-calories/" target="_blank" rel="noopener"><span style="font-weight: 400;">BMR</span></a><span style="font-weight: 400;"> (i.e., the Basal Metabolic Rate). Some popular BMR equations include the Harris-Benedict Equation, the Mifflin-St. Jeor Equation and the Katch-McArdle Equation. Scientists use these equations to develop maintenance calculators with the highest accuracy levels. For example, one easy way to calculate maintenance calories is to multiply your body weight by 10.</span></p>
<p> </p>
<h2><strong>What Does It Mean to Have a Calorie Deficit?</strong></h2>
<p><span style="font-weight: 400;">A </span><a href="https://topdoctormagazine.com/issues/is-creatine-good-for-you/" target="_blank" rel="noopener"><span style="font-weight: 400;">calorie deficit</span></a><span style="font-weight: 400;"> occurs when a person consumes few calories, increases physical activity levels or does both. It's much easier to attain a calorie deficit through diet than exercise due to insufficient time or energy for daily exercise. </span></p>
<p><span style="font-weight: 400;">There are several ways to reduce calorie intake. First, limiting the consumption of beverages high in calories, such as alcohol, sodas, fruit juices and coffee, can help create a calorie deficit. These drinks do not provide fullness but lead to weight gain, heart disease and diabetes. </span></p>
<p><span style="font-weight: 400;">Second, </span><a href="https://www.healthline.com/nutrition/calorie-deficit#eating-fewer-calories" target="_blank" rel="noopener"><span style="font-weight: 400;">the sugar, fat and salt found in highly processed foods</span></a><span style="font-weight: 400;"> such as fast food, desserts and breakfast cereals encourage excess consumption. Alternatively, eating a diet rich in vi</span><span style="font-weight: 400;">tamins, minerals and fiber </span><span style="font-weight: 400;">such as lean proteins, fruits, vegetables, nuts and legumes can prevent overeating and supply the body with the nutrients it needs. </span></p>
<p><span style="font-weight: 400;">Third, eating primarily </span><a href="https://www.healthline.com/nutrition/calorie-deficit#eating-fewer-calories" target="_blank" rel="noopener"><span style="font-weight: 400;">home-cooked meals</span></a><span style="font-weight: 400;"> not only saves money but helps with portion and ingredient control as well. Some </span><a href="https://www.healthline.com/nutrition/calorie-deficit#eating-fewer-calories" target="_blank" rel="noopener"><span style="font-weight: 400;">studies</span></a><span style="font-weight: 400;"> indicate that people who ate at home six to seven meals a week ended up consuming about 137 fewer calories per day than</span> <span style="font-weight: 400;">those who cooked dinner at home at least one time per week.</span></p>
<p><span style="font-weight: 400;">When it comes to weight loss, dividing the total number of calories consumed over 10 days by the number 10, with the number then subtracted by 500 calories, determines the new daily intake goal necessary for weight loss. Weight loss, by extension, causes maintenance calories to decrease over time, thus requiring a calorie intake adjustment. Doctors recommend that women consume no less than </span><a href="https://www.healthline.com/nutrition/calorie-deficit#calorie-needs" target="_blank" rel="noopener"><span style="font-weight: 400;">1,200 calories</span></a><span style="font-weight: 400;"> and men consume no less than </span><a href="https://www.healthline.com/nutrition/calorie-deficit#calorie-needs" target="_blank" rel="noopener"><span style="font-weight: 400;">1,500 calories</span></a><span style="font-weight: 400;"> per day.</span></p>
<p> </p>
<h2><strong>What is a Calorie Surplus?</strong></h2>
<p><a href="https://www.pcyc.org.au/blog/nutrition-tip-what-is-a-caloric-surplus/" target="_blank" rel="noopener"><span style="font-weight: 400;">Calorie surpluses</span></a><span style="font-weight: 400;"> occur when the number of calories consumed is higher than the number of calories burned. In a caloric surplus, body mass increases as the body is provided with more energy than it needs, with the excess energy being used to build tissue such as muscle. </span></p>
<p><span style="font-weight: 400;">In order to create a calorie surplus, it is necessary to </span><i><span style="font-weight: 400;">correctly </span></i><span style="font-weight: 400;">calculate the caloric intake, eat healthy foods, especially high quantities of protein and carbohydrates, and time meals according to workout times.</span></p>
<p><span style="font-weight: 400;">For someone to calculate calorie surplus, it's essential to know how many calories they typically burn, i.e., the </span><a href="https://www.bodybuildingmealplan.com/calorie-surplus/" target="_blank" rel="noopener"><span style="font-weight: 400;">total daily energy expenditure</span></a><span style="font-weight: 400;"> (TDEE). This is a combination of calories burned through BMR or basal metabolic rate, which can include any exercise like walking, lifting, etc. Once the TDEE has been defined, the next step is calculating the calorie surplus based on fitness goals. A 15 to 25% surplus is recommended to maximize muscle gain.</span></p>
<p> </p>
<h2><strong>A Parting Reminder</strong></h2>
<p><span style="font-weight: 400;">Calorie maintenance, calorie deficit and calorie surplus are all essential to understand when it comes to managing calorie intake and healthy body weight. A healthy lifestyle is important, but something that tends to be forgotten is the aspect of tailoring food intake according to what the body needs. </span></p>
<p><span style="font-weight: 400;">Several resources are available to help calculate any deficits or surpluses in calorie intake and maintenance calories the body needs. Most resources are simple to use and can be found all over the web or in your App Store. To maintain a healthy body, remember to try cutting down on unhealthy foods high in calories and managing your calorie intake. Happy eating!</span></p></div>
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<div class="et_pb_text_inner"><p><span style="font-weight: 400;">With recent workout trends popping up on social media, it's often easy to find yourself in a rabbit hole of 30-minute weight loss programs, trendy diets and viral infographics on </span><i><span style="font-weight: 400;">How to Lose Body Fat in Just 10 Days</span></i><span style="font-weight: 400;">!</span></p>
<p><span style="font-weight: 400;">While this is a great way to get people to go out and work out, the simplest exercise is often highly overlooked — walking! </span></p>
<p><span style="font-weight: 400;">Walking provides the human body with numerous benefits, despite it being the most basic form of body movement. It is easy to do, isn't hard on the joints and can serve as a meditation technique! So yes, all these high-intensity exercises are great, but going out even for a quick walk can do wonders for your body without the physical demand of intense workouts! </span></p>
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<h2><strong>Walking is a Great Way to Improve Circulation </strong></h2>
<p><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3098122/" target="_blank" rel="noopener"><span style="font-weight: 400;">Walking at any pace</span></a><span style="font-weight: 400;"> can do wonders to your body's circulation. Just 10 minutes of brisk or moderate walking three times a day can help people struggling with high blood pressure. </span></p>
<p><span style="font-weight: 400;">Improving your body's circulation through walking is a great way to reduce the stiffening of blood vessels, which in turn encourages blood to flow easily throughout your body. Contracting and relaxing your muscles while walking stimulates the large veins in the legs, thus promoting healthy circulation, especially in areas where blood flow is stagnant. </span></p>
<p><span style="font-weight: 400;">A healthy blood circulation creates a domino effect of health benefits! It helps keep your heart healthy and reduces the </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3098122/" target="_blank" rel="noopener"><span style="font-weight: 400;">risk of diseases</span></a><span style="font-weight: 400;"> such as stroke and heart attack. It also helps improve your joint health and can even </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4146701/" target="_blank" rel="noopener"><span style="font-weight: 400;">reduce the pain of arthritis</span></a><span style="font-weight: 400;">!</span></p>
<p> </p>
<h2><strong>Walking Can Help Strengthen Your Muscles</strong></h2>
<p><span style="font-weight: 400;">Walking is a great way to get in shape and improve your overall health, but it can also help to strengthen your muscles. When we think of strengthening muscles, we often think about weightlifting or resistance training. These are also great ways to develop strong muscles over time, but they may not be for everyone! Walking is easily accessible and an effective low-impact workout that doesn't require much to get started. </span></p>
<p><span style="font-weight: 400;">It's easy to dismiss walking as an exercise that exclusively targets the legs, but we tend to overlook that walking targets a lot of our muscles, especially in </span><a href="https://www.byrdie.com/what-muscles-does-walking-work-5101488" target="_blank" rel="noopener"><span style="font-weight: 400;">the upper body</span></a><span style="font-weight: 400;">, such as the abs, hip flexors and back, that help keep you upright as you are walking. </span></p>
<p><span style="font-weight: 400;">Are walking routines recommendable for pregnant women? By all means! Walking strengthens the exact group of muscles that, when unattended, leads to unwanted </span><a href="https://www.annandaleobgyn.com/news/the-benefits-of-walking-during-pregnancy/#:~:text=Walking%20can%20help%20keep%20your%20back%20muscles%20strong%20and%20warm%20up%20so%20that%20they%20can%20support%20your%20growing%20belly%20and%20not%20become%20stiff." target="_blank" rel="noopener"><span style="font-weight: 400;">back pain</span></a><span style="font-weight: 400;">. The more you walk during pregnancy, the more you develop strong back muscles that will help pregnant women support their growing bellies. </span></p>
<p> </p>
<h2><strong>It Also Strengthens Your Bones</strong></h2>
<p><span style="font-weight: 400;">Walking is a great way to </span><a href="https://pubmed.ncbi.nlm.nih.gov/8304358/" target="_blank" rel="noopener"><span style="font-weight: 400;">build and maintain strong bones</span></a><span style="font-weight: 400;">. Since it is a weight-bearing exercise, walking increases your muscle strength, balance and coordination, contributing to preventing falls and fractures while improving your overall health. </span></p>
<p><span style="font-weight: 400;">By putting stress on bones, walking helps to stimulate the production of new bone cells, </span><a href="https://pubmed.ncbi.nlm.nih.gov/8304358/" target="_blank" rel="noopener"><span style="font-weight: 400;">leading to increased bone density</span></a><span style="font-weight: 400;">. It can also help improve balance and coordination, both of which are important for preventing injuries caused by falls. For people with osteoporosis or other conditions that affect bone density, walking can be an effective way to slow the progression of the condition and improve quality of life.</span></p>
<p><span style="font-weight: 400;">Just like muscles, bones become stronger with exercise. Because they are </span><a href="https://orthoinfo.aaos.org/en/staying-healthy/exercise-and-bone-health/#:~:text=Because%20bone%20is%20living%20tissue%2C%20it%20changes%20over%20time%20in%20response%20to%20the%20forces%20placed%20upon%20it.%20When%20you%20exercise%20regularly%2C%20your%20bone%20adapts%20by%20building%20more%20bone%20and%20becoming%20denser." target="_blank" rel="noopener"><span style="font-weight: 400;">living tissues</span></a><span style="font-weight: 400;">, bones can change and adapt over time in response to the exertion of force placed upon them. So, when you exercise regularly, your bones adapt by growing more tissue and developing density. </span></p>
<p> </p>
<h2><b>Walking Helps Boost Immunity</b></h2>
<p><span style="font-weight: 400;">Walking is a great way to boost immunity and improve health. </span><a href="https://pubmed.ncbi.nlm.nih.gov/15632669/" target="_blank" rel="noopener"><span style="font-weight: 400;">Studies</span></a><span style="font-weight: 400;"> have shown that walking can help improve immune system function, increase white blood cell count and even reduce inflammation. Walking also helps promote healthy gut bacteria, further strengthening the immune system. In addition to boosting immunity, walking has also been shown to improve heart health, lower blood pressure and reduce stress levels. </span></p>
<p><span style="font-weight: 400;">Issues with digestion and nutrient absorption? Walking will help </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3119587/" target="_blank" rel="noopener"><span style="font-weight: 400;">speed up food movement through your digestive</span></a><span style="font-weight: 400;"> system, preventing the growth of harmful bacteria. In addition, healthier blood circulation will help deliver nutrients and oxygen to all of your cells, including your immune cells. So, next time you're feeling under the weather, take a brisk walk and give your immune system a boost!</span></p>
<p> </p>
<h2><strong>Walking Helps Alleviate Joint Pain</strong></h2>
<p><span style="font-weight: 400;">Walking is a low-impact form of exercise that can have significant health benefits, especially for people who suffer from joint pain. </span></p>
<p><span style="font-weight: 400;">Joints are protected by a cartilage layer that allows them to move smoothly. However, this cartilage can break down over time, causing pain and inflammation. Walking helps to alleviate joint pain by strengthening the muscles around the joints and improving flexibility. In addition, it </span><a href="https://www.physio-pedia.com/Synovium_%26_Synovial_Fluid" target="_blank" rel="noopener"><span style="font-weight: 400;">increases the production of synovial fluid</span></a><span style="font-weight: 400;">, which lubricates the joints and helps to reduce friction.</span></p>
<p><span style="font-weight: 400;">Walking also helps to reduce inflammation and improve the range of motion of your legs. The more miles you get in, the more weight you'll lose, putting less and less stress on your joints. If you are struggling with knee pain, joint pain or arthritis, walking is a great way to get moving and improve your overall health.</span></p>
<p> </p>
<h2><strong>Is Walking Better Than Running?</strong></h2>
<p><span style="font-weight: 400;">Walking and running are both excellent forms of exercise, but walking has several distinct advantages. This is not to say that running doesn't have its benefits — it is a great cardio workout and can help you to burn more calories than walking, build strong bones and improve your overall fitness level. Walking, however, is much easier on the joints than running, and it is, therefore, a good option for people with arthritis or other joint problems. </span></p>
<p><span style="font-weight: 400;">Walking can be done virtually anywhere and anytime, without any special equipment or training. All you have to do is put your shoes on, leave your home and enjoy the fresh air while clearing your mind of negative thoughts and quotidian cares!</span></p></div>
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<div class="et_pb_text_inner"><span style="font-weight: 400;">The work day has ended, and off to home it is. Food has been eaten, teeth have been brushed and now to bed you go. You suddenly get a Twitter notification … the world is being shut down due to a deadly disease! You panic and scroll, reading article after article about the situation, wondering whether it will affect you, and then you mass text everyone you know. You can't sleep, so you check your phone constantly for updates. The next day, you hardly do any of your tasks, and you can't stop checking the news. </span>
<span style="font-weight: 400;">This phenomenon is known as "doomscrolling." If you or someone you know struggles with doomscrolling, acknowledging what it is and the fact that you struggle with it can pull you out of this endless, addictive spiral. </span>
<h2><strong>What Is "Doomscrolling?"</strong></h2>
<span style="font-weight: 400;">The </span><a href="https://www.theguardian.com/society/2022/sep/06/doomscrolling-linked-to-poor-physical-and-mental-health-study-finds" target="_blank" rel="noopener"><span style="font-weight: 400;">simple definition of doomscrolling</span></a><span style="font-weight: 400;"> is the tendency toward or continual consumption of bad or negative news without showing signs of stopping. Some people can receive news updates and react calmly, but other media consumers will read the news and obsess over reading article after article. These readers spiral into a world of endless information where they feel the need to read everything. They grow depressed while becoming addicted to reading the media. </span>
<span style="font-weight: 400;">Although the term "doomscrolling" </span><a href="https://www.theguardian.com/society/2022/sep/06/doomscrolling-linked-to-poor-physical-and-mental-health-study-finds" target="_blank" rel="noopener"><span style="font-weight: 400;">was coined on Twitter around 2018</span></a><span style="font-weight: 400;">, doomscrolling made its way to center stage at the beginning of the COVID-19 pandemic. People scrolled through social media, combed articles, read graphs and looked at statistics to see the COVID-19 numbers grow. </span><a href="https://www.theguardian.com/society/2022/sep/06/doomscrolling-linked-to-poor-physical-and-mental-health-study-finds" target="_blank" rel="noopener"><span style="font-weight: 400;">Dr. Kate Mannell</span></a><span style="font-weight: 400;">, a media studies researcher at Deakin University, said COVID-19 pushed the public toward doomscrolling because of the plethora of articles and information, as well as the lack of an escape from this information.</span>
<h2><strong>What Does Doomscrolling Mean?</strong></h2>
<span style="font-weight: 400;">Doomscrolling is highly detrimental to physical, mental and emotional health. Excessive media consumption, particularly this negative media that doomscrolling is associated with, can lead to both addictions and depression. </span>
<span style="font-weight: 400;">For people who have pre-existing mental health conditions, excessive media consumption makes matters worse. Likewise, people with no underlying mental health conditions report feelings of negativity. It makes it hard to see any good in the world where it seems like everything is going wrong. </span>
<span style="font-weight: 400;">Several studies suggest that doomscrolling can worsen mental and emotional health. The </span><a href="https://www.businessinsider.com/new-study-finds-doomscrolling-leads-to-bad-physical-mental-health-2022-9?international=true&r=US&IR=T" target="_blank" rel="noopener"><span style="font-weight: 400;">Health Communication</span></a><span style="font-weight: 400;"> journal suggested that doomscrolling is often associated with poorer physical and mental health and higher levels of anxiety, stress and depression compared to consumers who do not take in as much negative media. </span>
<span style="font-weight: 400;">One </span><a href="https://www.theguardian.com/society/2022/sep/06/doomscrolling-linked-to-poor-physical-and-mental-health-study-finds" target="_blank" rel="noopener"><span style="font-weight: 400;">study</span></a><span style="font-weight: 400;"> found that approximately 16.5% of the participants showed signs of doomscrolling with increased levels of mental and physical health issues. Other </span><a href="https://www.theguardian.com/society/2022/sep/06/doomscrolling-linked-to-poor-physical-and-m" target="_blank" rel="noopener"><span style="font-weight: 400;">studies</span></a><span style="font-weight: 400;"> indicate that among those with severe media consumption levels, 74% reported experiencing mental health problems, and 61% reported physical problems. </span>
<span style="font-weight: 400;">Although some people use it as an </span><a href="https://www.wired.com/story/how-to-stop-doomscrolling-psychology-social-media-fomo/" target="_blank" rel="noopener"><span style="font-weight: 400;">avoidance technique</span></a><span style="font-weight: 400;"> to cope with anxiety, doomscrolling keeps people from getting good sleep, connecting with others and completing tasks. While doomscrolling is a horrible habit, many people who doomscroll report an addiction to it </span><a href="https://www.endocrineweb.com/news/what-is-doomscrolling-and-how-to-stop" target="_blank" rel="noopener"><span style="font-weight: 400;">as well as a tendency to catastrophize more</span></a><span style="font-weight: 400;">.</span>
<span style="font-weight: 400;">Additionally, doomscrolling activates fight-or-flight emotions. The constant consumption of negative news </span><a href="https://www.theguardian.com/society/2022/sep/06/doomscrolling-linked-to-poor-physical-and-mental-health-study-finds" target="_blank" rel="noopener"><span style="font-weight: 400;">creates</span></a><span style="font-weight: 400;"> stress and anxiety in an environment where the world is perceived as dangerous. As these flight-or-flight emotions increase, a cycle develops in which people obsess over the news and often check it in order to control </span><a href="https://www.theguardian.com/society/2022/sep/06/doomscrolling-linked-to-poor-physical-and-mental-health-study-finds" target="_blank" rel="noopener"><span style="font-weight: 400;">their emotional distress</span></a><span style="font-weight: 400;">. This fight-or-flight response can physically impact people since it's linked to digestive issues, headaches, heart disease, weight gain and high blood pressure. </span>
<h2><strong>How To Avoid Doomscrolling</strong></h2>
<span style="font-weight: 400;">Doomscrolling is addictive; there's no question about it. Once you fall into the habit, it becomes easier to spiral into the never-ending void of disheartening news. So, if you think you're prone to doomscrolling or know someone who is, try to take these steps to avoid spending time in the endless tunnel of information. </span>
<span style="font-weight: 400;">Some people found that what </span><a href="https://www.theguardian.com/society/2022/sep/06/doomscrolling-linked-to-poor-physical-and-mental-health-study-finds"><span style="font-weight: 400;">worked best for them</span></a><span style="font-weight: 400;"> was limiting the amount of news they read each day, such as reading one long piece of reputable news rather than many, or going straight to the source. For example, in the case of COVID-19, many people went straight to the CDC website for information. </span>
<span style="font-weight: 400;">Experts say switching the media off entirely isn't the key to stopping doomscrolling. Instead, we should encourage people to admit when their news consumption is detrimental and addictive so they can take steps to limit their media consumption. </span>
<span style="font-weight: 400;">Other experts recommend </span><a href="https://www.endocrineweb.com/news/what-is-doomscrolling-and-how-to-stop"><span style="font-weight: 400;">setting a time limit</span></a><span style="font-weight: 400;"> on social media apps so that the timer can provide a stopping point during a doomscrolling session. Either set limits on how much time you spend on apps like Facebook, TikTok, Twitter, etc., or delete them from your phone and access them from your browser. </span>
<span style="font-weight: 400;">Creating </span><a href="https://www.wired.com/story/how-to-stop-doomscrolling-psychology-social-media-fomo/"><span style="font-weight: 400;">physical boundaries</span></a><span style="font-weight: 400;"> is another great way to prevent excessive media consumption. For example, leave your phone and computer outside your bedroom before going to sleep and make it a screen-free zone, or keep the phone in your purse when you're working, so you aren't tempted to look at it.</span>
<span style="font-weight: 400;">Asking friends and family for help can be some of the best ways to stop doomscrolling and manage the feelings it causes. Your friends and family can be some of the best forms of support while you struggle with this harmful habit.</span>
<h2><strong>A Parting Reminder</strong></h2>
<span style="font-weight: 400;">Perhaps you or someone you know struggles with doomscrolling. Maybe it doesn't seem like a huge issue, especially when there's a lot of information out there that you feel the need to relay or read. The problem is that doomscrolling can affect your health in many ways. It heightens mental and emotional health issues but with detrimental physical effects. If you want to stop this cycle, set limits on your media consumption, practice gratitude and reach out to friends and family who can support you when it feels like the world is falling apart.</span>
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<div class="et_pb_text_inner"><span style="font-weight: 400;">For many Americans, every Christmas abounds with mealtime memories of glazed ham, gravy and turkey or prime rib. Such meals can be conflicting for those who have since adopted a vegan diet. Thankfully, the rise in the acceptance and popularity of veganism means they can maintain festivity and flavor with vegan Christmas meals.</span>
<a href="https://sentientmedia.org/how-many-vegans-are-there-in-the-u-s/" target="_blank" rel="noopener"><span style="font-weight: 400;">6.5 million Americans</span></a><span style="font-weight: 400;"> self-identify as vegans, and the number is ever-growing. In 2021, Google searches for the phrase "vegan food near me" </span><a href="https://vegnews.com/2021/12/google-searches-for-vegan-food" target="_blank" rel="noopener"><span style="font-weight: 400;">increased by over 5,000%</span></a><span style="font-weight: 400;">. </span>
<span style="font-weight: 400;">As a result, the market for both animal-based food and products has also grown tremendously. </span><a href="https://www.globenewswire.com/news-release/2022/05/30/2452673/0/en/Vegan-Food-Market-Size-to-Worth-Around-USD-65-4-Bn-by-2030.html" target="_blank" rel="noopener"><span style="font-weight: 400;">As per Precedence Research</span></a><span style="font-weight: 400;">, the global vegan food market is projected to be $65.4 billion in 2030, growing at a compounded annual growth rate (CAGR) of 10.4% between 2022-2030. </span><a href="https://finance.yahoo.com/news/vegan-leather-market-research-report-111800171.html" target="_blank" rel="noopener"><span style="font-weight: 400;">Other research indicates</span></a><span style="font-weight: 400;"> that the global vegan leather market is set to reach $66.92 billion by 2026, growing a CAGR of 9.93% between 2020-2026.</span>
<span style="font-weight: 400;">To celebrate the proliferation of the vegan lifestyle at home and abroad, below are three vegan recipes for meat-free Christmas.</span>
<h2><strong>Vegan Recipes for Christmas</strong></h2>
<span style="font-weight: 400;">The three vegan Christmas recipes below will make your home legendary amongst your loved ones. Even with vegan meals as the centerpiece, it is possible to create lifelong memories of amazing food that complements spending time with those you love and care about.</span>
<h3><strong>An Easy Whole Roasted Cauliflower</strong></h3>
<a href="https://www.jamieoliver.com/recipes/vegetables-recipes/whole-roasted-cauliflower/" target="_blank" rel="noopener"><span style="font-weight: 400;">This show-stopping recipe</span></a><span style="font-weight: 400;"> is the perfect first Christmas meal for the first year of your vegan lifestyle. Substantial, packed with flavor and ready to serve in under two hours, this whole roasted cauliflower is a must-try.</span>
<h4><strong>Ingredients</strong></h4>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1 large cauliflower with outer leaves (2 pounds)</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1 lemon</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">4 cloves of garlic</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">2 tablespoons of extra virgin olive oil</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">4 tablespoons of dry sherry</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1 teaspoon of smoked paprika</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1/2 bunch of fresh thyme</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1/2 bunch of fresh parsley</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1 handful of flaked almonds</span></li>
</ul>
<h4><strong>How To Prepare</strong></h4>
<ol>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Preheat the oven to 350 F.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Peel the garlic, then mix it with the paprika and half of the thyme leaves in a pestle and mortar. Beat well until you have a rough paste. Add 2 tablespoons of olive oil and season to taste.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Using a grater of your choice, zest the lemon and place the zest in a separate bowl.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Cut off the outer leaves and stalk of the cauliflower and discard the trimmings. The cauliflower can now rest flatly. Cut a cross into the bottom side of the cauliflower.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Put the cauliflower in a medium casserole pan and lather it with paprika paste. Drizzle the cauliflower with the sherry and squeeze out the lemon juice over it.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Cover and put in a hot oven for about 1 hour 20 minutes or until soft. Take the lid off for the last 20 minutes.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Take the pan out of the oven. Tear or cut the tomatoes into chunks and add them. Sprinkle the lemon zest and the rest of the thyme leaves over the top.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Put the pan back in the oven for 1- more minutes or until the cauliflower has a deep golden brown color.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">In the meantime, toast the almonds in a dry pan or pot over low to medium heat until fragrant and golden. Allow the almonds to cool completely before using them further.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Once the cauliflower achieves the desired color and has been removed from the oven, break the almonds over it and garnish with parsley leaves.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Drizzle over the extra virgin olive oil before serving.</span></li>
</ol>
<span style="font-weight: 400;">For new vegans, this recipe is a no-brainer in terms of preparation, ease and taste.</span>
<h3><strong>Juicy, Tender Tofu Turkey Roast</strong></h3>
<span style="font-weight: 400;">Replicating turkey's texture and wow factor for those on a vegan diet takes skill and precision. </span><a href="https://itdoesnttastelikechicken.com/best-vegan-turkey-roast-perfect-for-thanksgiving/" target="_blank" rel="noopener"><span style="font-weight: 400;">This recipe</span></a><span style="font-weight: 400;"> will put your culinary skills to the test.</span>
<h4><strong>Ingredients</strong></h4>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">17 ounces of firm tofu</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">5 ounces of rice paper</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">6 ounces of gluten flour</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Enough powdered vegetable broth to create 24-32 ounces of liquid broth</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1/2 teaspoon of onion powder</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1/2 teaspoon of garlic powder</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1/2 teaspoon of thyme</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1/2 teaspoon of sage</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1 ounce of soy sauce</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">2 ounces of vegan butter</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">2 ounces of nutritional yeast</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1 ounce of white miso paste</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Salt (to taste)</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Black pepper (to taste)</span></li>
</ul>
<h4><strong>How To Prepare</strong></h4>
<ol>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Add the firm tofu, white miso paste, nutritional yeast, salt, thyme, gluten flour, powdered vegetable broth, garlic powder, sage and onion powder to a food processor. Blend until a ball is formed. Add water as necessary to achieve a smooth consistency. Refrain from mixing by hand to avoid creating a rubbery texture.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Using your hands, shape the tofu mixture into a desired, turkey-like shape.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Wrap the oval-shaped tofu mixture in foil, but not too tightly, to avoid altering the shape and smooth texture.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Add a steaming basket to a pot and boil some water, either in the pot or with a kettle. Once the water is steaming, add the foil-wrapped roast and let it steam for one hour.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Place the tofu mixture in a fridge for up to three days (the longer, the better).</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Once the desired cooling period has elapsed, remove the tofu mixture from the fridge and remove the foil covering it.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Preheat your oven to 400 F and gently grease a suitably sized baking tray before placing the tofu mixture on the tray. Do not put it in the oven yet.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Combine salt, black pepper, thyme, garlic powder, soy sauce and melted vegan butter in a mixing bowl.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Lather the tofu mixture with vegan butter mix. Ensure that all sides are covered.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Add moisture to the rice paper for 30 seconds and allow it to soften.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Cover the tofu mixture with the rice paper. Brush the vegan butter mix over the rice paper to soften it further and ensure it sticks to the roast.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Put the roast in the oven for 15 minutes at 400 F, then brush the remainder of the vegan butter mix before returning it to the oven for up to 25 minutes. Remove it once the rice paper skin is deep golden brown and crispy.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Allow the roast to cool for 10 minutes before serving.</span></li>
</ol>
<span style="font-weight: 400;">This vegan turkey roast will imbue any dinner with the Christmas spirit and wow all participants. Don't hesitate to embark on a culinary labor of love for your friends and family this holiday season.</span>
<h3><strong>Complex Fig and Vegan Custard Tart</strong></h3>
<a href="https://www.taste.com.au/recipes/vegan-fig-custard-tart/sFmqokRJ?r=recipes/veganchristmasrecipes&c=xn0MWNDI/Vegan%20christmas%20recipes" target="_blank" rel="noopener"><span style="font-weight: 400;">This recipe</span></a><span style="font-weight: 400;"> creates an unforgettable dessert for those who want to satisfy their sweet tooth.</span>
<h4><strong>Ingredients</strong></h4>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">10 fresh figs</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">3 strips of orange rind</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1 unseeded and split vanilla bean (keep the seeds)</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">5 ounces of pistachios</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">2 ounces of cornflour</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">14 ounces of vegan milk of your choosing (we recommend coconut or almond)</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1.7 ounces of candied ginger</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">16 ounces of rolled oats</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">4 ounces of desiccated coconut flesh</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">2 ounces of hardened coconut oil</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Sea salt (to taste)</span></li>
</ul>
<h4><strong>How To Prepare</strong></h4>
<ol>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Preheat the oven to 350 F.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Grease a removable base-fluted tart mold (roughly 1.4 inches deep and 9.4 inches in diameter) with coconut oil.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">To create the tart base, use a food processor to combine the pistachios, ginger and oats (8 ounces) until finely cut up.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Add the desiccated coconut, maple syrup, salt, coconut oil and remaining oats into the processed mixture to create a sticky substance. Press the final mixture into the base of the mold until smooth and bake for 20 minutes or until golden brown. Let it cool once done.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">In a mixing bowl, add the cornflour and slowly whisk in 8 ounces of vegan milk until smoothly combined, then add in the rest of the milk.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Pour the mixture into a saucepan. Add the vanilla pod and seeds, orange rind and maple syrup. Cook on low to medium heat for six minutes or until it thickens.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Once it thickens, transfer the mixture to a heat-tolerant bowl for 30 minutes, stirring it periodically. Discard the vanilla pod and orange rinds.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Cover the mixture and place it into the fridge to cool for an hour.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Once the mixture has cooled, whisk it until it reaches a smooth, custard-like consistency, then add the coconut yogurt before whisking until everything is combined.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Spread the custard over the base and let it sit for three hours or until firm.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Remove from the fridge and slice the figs. Place the figs and the remaining pistachios over the tart as desired, and drizzle over the maple syrup before serving.</span></li>
</ol>
<span style="font-weight: 400;">This vegan fig and custard tart is the best way to end a fabulous Christmas dinner.</span>
<h2><strong>A Merry Vegan Christmas to You, All!</strong></h2>
<span style="font-weight: 400;">A festive holiday season is entirely possible on a vegan diet. You can preserve your beliefs, morals and values while sharing delicious food with your loved ones. Thanks to these three recipes, vegan Christmases have never been easier.</span>
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<div class="et_pb_text_inner"><span style="font-weight: 400;">Nothing connects people over the festive season quite like a holiday meal. The nostalgic scents, comforting flavors and nuanced textures</span> <span style="font-weight: 400;">are intertwined with various traditions and celebrations, creating the perfect Christmas experience.</span>
<span style="font-weight: 400;">Whether you spend hours preparing your Christmas feast or you prefer to whip your meal together in minutes, these</span> <span style="font-weight: 400;">recipes will help you capture the essence of Christmas and can be worked into any form of celebration.</span>
<h2><strong><a href="https://www.jamieoliver.com/recipes/pork-recipes/glazed-mulled-wine-ham/">Mulled Wine Glazed Ham</a></strong></h2>
<span style="font-weight: 400;">Many would argue that ham for Christmas is a non-negotiable — a Christmas feast staple. So, what better way to start off the list than with a unique take on the traditional Christmas ham, with all the warm spices and umami flavor? This recipe is perfect for a dinner centerpiece while also providing enough for a midnight snack or leftovers the next day.</span>
<h3><strong>Ingredients for the Ham</strong></h3>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1 medium to large unsmoked middle-cut gammon with the knuckle</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">A few sprigs of festive herbs, such as rosemary and thyme</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">3 fresh bay leaves</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">2 carrots</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">2 sticks of celery</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1 white onion</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">2-3 large cloves of garlic</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">½ a fresh red chili</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1 tablespoon of whole black peppercorns</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Good-quality olive oil</span></li>
</ul>
<h3><strong>Ingredients for the Glaze</strong></h3>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">16 ounces of orange marmalade without the peel</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">½ or 1 cup of full-bodied red wine</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1 star anise</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">A few cloves, some extra for decoration</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1 fresh bay leaf</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1 clementine</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">8-10 canned pineapple rings</span></li>
</ul>
<h3><strong>How To Prepare</strong></h3>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Take the meat out of the fridge and bring it up to room temperature before cooking it.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Place the gammon in a large pot.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Strip the forest</span> <span style="font-weight: 400;">herbs, roughly chop the celery and carrots, peel and quarter the onion and the garlic cloves, then add it to a pot with the chili, bay and peppercorns.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Cover with water and bring to a boil. Put the lid on and simmer gently for two hours or until the meat is tender. Turn it halfway, topping up with water if necessary and skimming away any excess fat.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Preheat the oven to 350 F. Transfer the gammon to a roasting tray, keeping some stock for later. Carefully remove the skin, but keep the fat on the meat. Take a sharp knife, score the fat in a criss-cross fashion and brush with 1 tablespoon of olive oil. Roast the ham for 20 to 30 minutes or until golden and crisp.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">While the ham is cooking, spoon the marmalade into a non-stick saucepan on medium heat, pour in the red wine and bring to a simmer, stirring every so often.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Add the spices and the zest of a clementine and pour in the canned pineapple juice, saving the fruit for later. Allow the sauce to simmer, reduce it by half and switch it off. By then, the sauce should be thick and syrupy.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Take the ham out of the oven and arrange the pineapple rings over the meat, securing them with the cloves. Pour some glaze over the meat.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Before placing the gammon back in the oven, spoon half a ladleful of the gammon stock into the tray. Roast for 20 minutes or until shiny, basting with the remaining glaze for 5 minutes.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Once glazed and polished, the gammon is ready to serve.</span></li>
</ul>
<h2><strong><a href="https://www.bbcgoodfood.com/recipes/beetroot-red-onion-tarte-tatin" target="_blank" rel="noopener">Beetroot and Onion Tarte Tatin</a></strong></h2>
<span style="font-weight: 400;">There is no need to have your vegan guests survive on sides at Christmas dinner. The whole troupe can enjoy this show-stopping vegan tart. The deep coloring of the beetroot and flaky pastry is perfect for a cozy Christmas Eve party.</span>
<h3><strong>Ingredients for the Tarte Tatin</strong></h3>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">14 ounces beetroot, cut into wedges</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1 red onion, cut into wedges</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">3 tablespoons of olive oil</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">2 tablespoons of rice wine vinegar</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">2 tablespoons of soft brown sugar</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">A couple of star anises</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Flour for dusting and rolling</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">17 ounces prepared puff pastry</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Zest of 1 orange</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Arugula salad to serve</span></li>
</ul>
<h3><strong>How To Prepare</strong></h3>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Preheat the oven to 350 F. Mix the beetroot and onion in 2 tablespoons of oil, vinegar and sugar and the star anise in a bowl.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Heat the remaining tablespoon of oil in an ovenproof frying pan. Layer the base of the pan with the beetroot and onion. Cover the pan with foil and roast in the oven for 45 minutes.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Roll the pastry thinner than an inch on a well-floured surface.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Take the pan out of the oven and remove the foil. Place the rolled pastry on the vegetables, tucking in the edges. Score the pastry with an X to allow for ventilation.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Place the pan back in the oven and bake for a further 35 minutes or until the pastry is puffy and golden.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Loosen the pastry with a knife, then flip the pan over to turn the tart onto the serving plate. Once the tart is pastry side down onto the plate, top with orange zest and serve with a peppery salad.</span></li>
</ul>
<h2><strong><a href="https://www.tasteofhome.com/recipes/christmas-day-chicken/">Crispy, Coated Chicken Breast</a></strong></h2>
<span style="font-weight: 400;">If you're looking for a quick, simple idea for a last-minute addition to any festive function, look no further than this Christmas chicken recipe — perfectly tender and juicy on the inside and crispy on the outside.</span>
<h3><strong>Ingredients</strong></h3>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">8 boneless, skinless chicken breast halves</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1 cup of sour cream</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">A dash of lemon juice to taste</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">2 tablespoons of oil</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">2 tablespoons of butter</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">2 teaspoons of Worcestershire sauce</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1 teaspoon of celery salt</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1 teaspoon of pepper</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1 teaspoon of garlic salt</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1 cup of crushed croutons or panko bread crumbs</span></li>
</ul>
<h3><strong>How To Prepare</strong></h3>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Place the chicken in a large shallow dish. In another bowl, combine the sour cream, lemon juice, Worcestershire sauce and seasonings. Mix well, pour over and coat the chicken. Cover and refrigerate for 30 minutes or overnight.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Preheat the oven to 350 F. Prepare a baking tray using half the oil and butter. Place the chicken breasts and cover them with the crumbs. Roast for 30 to 35 minutes.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Halfway through, drizzle the remaining butter and oil on the chicken. Once golden and crispy, remove and serve with salad and potatoes.</span></li>
</ul>
<h2><strong><a href="https://www.bonappetit.com/recipe/spiced-blood-orange-shrub" target="_blank" rel="noopener">Spiced Blood Orange Shrub</a></strong></h2>
<span style="font-weight: 400;">An accompanying drink takes your festive meal to new heights. You won't even miss the alcohol with this spicy, non-alcoholic Christmas drink recipe. Of course, you can add alcohol if you wish to. Vodka or whiskey works well with warm spices and wintery citrus.</span>
<h3><strong>Ingredients</strong></h3>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">4 medium blood oranges</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1 small piece of ginger, peeled and chopped</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1 medium cinnamon stick</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">6 cloves</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">½ cup of soft, brown sugar</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">¼ cup of apple cider vinegar</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Club soda for serving</span></li>
</ul>
<h3><strong>How To Prepare</strong></h3>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Zest the blood oranges in broad stripes. Set half the zest aside for decoration. Juice the oranges and run the juice through a fine sieve to produce 1 cup of liquid. Set aside.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Bring the ginger, cinnamon stick, cloves, sugar, zest and 1 cup of water to a boil in a medium saucepan. Cook and occasionally stir until sugar is dissolved and the mixture has reduced by half. Remove the pan from the heat and let it cool. Once cool, strain the syrup through a sieve into a measuring glass.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Combine the vinegar, blood orange juice and syrup. Taste the shrub — it should be a well-balanced sweet-and-sour flavor.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">To serve, pour 3 tablespoons of shrub into an ice-filled glass. Top off with 4-5 ounces of club soda and stir gently. Garnish with the remaining zest.</span></li>
</ul>
<h2><strong><a href="https://www.delicious.com.au/recipes/chocolate-swirl-pavlova-spiced-maple-pears/xwezXq5g?r=recipes/collections/lpfkii6f" target="_blank" rel="noopener">Chocolate Pavlova With Spiced Pears</a></strong></h2>
<span style="font-weight: 400;">A sleek spin on a timeless classic is a beautiful way to end an evening. The dessert is perfect for Christmas, not too heavy and not too sweet, especially after the rich meals that usually precede dessert. This Christmas recipe is too good not to share. If you are looking for more child-friendly desserts, Christmas Rice Krispie Treats or Jell-O recipes are also great options.</span>
<h3><strong>Ingredients</strong></h3>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">6 small pears, peeled</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">2 cups of maple syrup</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1 medium piece ginger, sliced</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">6 bay leaves</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1 ½ cups of caster sugar</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">6 egg whites</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">½ teaspoon of white vinegar</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1 teaspoon of cornflour</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">2 ½ tablespoons of cocoa powder</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">17 ounces of sour cream</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">1 tablespoon of sifted icing sugar</span></li>
</ul>
<h3><strong>How To Prepare</strong></h3>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Place pears, maple syrup, ginger, bay leaves and 3 cups of water in a saucepan. Bring to a simmer over medium heat. Cover the saucepan, reduce the heat to low and let it simmer for 45 minutes or until tender.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Remove the pears. Discard half of the liquid, keeping the bay leaves and ginger. Boil the remaining liquid, bay leaves and ginger until thick and syrupy. Cool completely and set aside.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Preheat the oven to 320 F and line a baking tray with baking paper.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Place egg whites and caster sugar into a bowl. Using an electric mixer, whisk on medium speed for 10 minutes until thick and glossy. Take some mixture between your fingers to check if the sugar is dissolved. Once dissolved, fold through vinegar, cornflour and 2 teaspoons of cocoa until well mixed.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Spread the meringue mixture on the prepared tray.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Place the pavlova into the oven and reduce the heat to 250 F. Bake for 1 hour or until crisp and dry. Once baked, turn the oven off and cool the meringue in the oven with the door ajar until completely cooled.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Combine sour cream, icing sugar and the remaining cocoa in a bowl and spread over the pavlova. Halve and arrange the pears over the top. Drizzle the maple syrup mixture over the top to finish it off.</span></li>
</ul>
<h2><strong>Your Christmas Recipes Covered</strong></h2>
<span style="font-weight: 400;">There is something for everyone with these five Christmas recipes. The meals are colorful, delicious and varied. What's more, the recipes are simple to follow — the perfect combination for any Christmas recipe!</span>
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<div class="et_pb_text_inner"><p><span style="font-weight: 400;">Andy Williams calls it </span><i><span style="font-weight: 400;">the most wonderful time of year</span></i><span style="font-weight: 400;">, and for many, it truly is. As the year draws to a close, your mind gets flooded with childhood memories of playing with your siblings and cousins, receiving that gift that you've been longing for all year and enjoying a spate of feasts.</span></p>
<p><span style="font-weight: 400;">However, these memories may sometimes betray the truth about the holiday season. It can be all too easy to push unpleasant memories to the back of your mind, but for those of us who remember the unsavory aspects of the festive seasons, we tend to dread its arrival. The holidays and mental health don't always go hand in hand.</span></p>
<p><span style="font-weight: 400;">You're not wrong for holding enmity toward this period, and you're certainly not alone in feeling this way. You do not always have to feel this way. There are ways that you can prioritize your mental health care during the holiday season and not enter the new year feeling stressed, drained or demoralized.</span></p>
<p> </p>
<h2><strong>How Do the Holidays Affect Your Mental Health?</strong></h2>
<p><span style="font-weight: 400;">Many who initially explore this topic are surprised to find a negative correlation between holidays and mental health. But conversely, many are not surprised and can relate to the holiday angst. There are many ways in which the holidays can impair your mental health.</span></p>
<p><span style="font-weight: 400;">Reuniting with your immediate or extended family can resurface childhood trauma. After growing up in a toxic environment, many people develop unhealthy coping mechanisms and mask portions of their true selves to avoid conflict and abuse. </span></p>
<p><span style="font-weight: 400;">Once we become adults, we can generally avoid the people and situations that caused us to create these masks. However, we tend to forego our mental health during the holidays because we feel obligated to attend family gatherings for longer than we would like and entertain interactions that we otherwise would not. Visiting places we frequented as children, such as a relative's house or your childhood home, and engaging with toxic family members can </span><a href="https://medium.com/change-your-mind/holidays-and-revisiting-trauma-homes-60c86038ff46" target="_blank" rel="noopener"><span style="font-weight: 400;">uncover past traumas</span></a><span style="font-weight: 400;">.</span></p>
<p><span style="font-weight: 400;">For sufferers of physical and sexual abuse, these interactions at family gatherings can severely affect their mental health during the holiday season. Being expected to keep the peace or feeling obligated to </span><a href="https://healinghonestly.com/family/home-holidays-trauma-our-lives" target="_blank" rel="noopener"><span style="font-weight: 400;">greet one's abuser physically</span></a><span style="font-weight: 400;"> (through a hug or handshake) can be enormously distressing.</span></p>
<p><span style="font-weight: 400;">Feeling pressured to spend money on extravagant gifts can </span><a href="https://www.everydayhealth.com/emotional-health/worried-about-money-this-holiday-season-heres-what-financial-psychologists-want-you-to-know/" target="_blank" rel="noopener"><span style="font-weight: 400;">create anxiety and stress</span></a><span style="font-weight: 400;">, while attending uncomfortable family gatherings for extended periods can drain energy and be an impetus for negative emotions.</span></p>
<p> </p>
<h2><strong>Holiday Mental Health Statistics</strong></h2>
<p><span style="font-weight: 400;">Concrete evidence highlights the negative correlation between holidays and mental health. Below are some of the most telling holiday mental health statistics:</span></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><a href="https://www.nami.org/Press-Media/Press-Releases/2014/Mental-health-and-the-holiday-blues" target="_blank" rel="noopener"><span style="font-weight: 400;">According to a National Alliance on Mental Illness (NAMI) study</span></a><span style="font-weight: 400;">, 64% of individuals with mental illness report worsening mental health during the holiday season.</span></li>
<li style="font-weight: 400;" aria-level="1"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257984/" target="_blank" rel="noopener"><span style="font-weight: 400;">A literature search</span></a><span style="font-weight: 400;"> published in the Innovations of Clinical Neuroscience journal found a broad trend of a downturn in mood and mental health during the holidays. The same article notes a trend of the underutilization of psychiatric services during this period, exacerbating this issue.</span></li>
<li style="font-weight: 400;" aria-level="1"><a href="https://www.psychologytoday.com/us/blog/evidence-based-living/201712/what-we-know-about-the-holiday-blues" target="_blank" rel="noopener"><span style="font-weight: 400;">A survey</span></a><span style="font-weight: 400;"> by the American Psychological Association (APA) found that people commonly experience fatigue, irritability, sadness and stress during the holidays. Only 56% of participants stated that work stressed them more than the festive season.</span></li>
</ul>
<p><span style="font-weight: 400;">The holidays and mental health are only sometimes a match made in heaven.</span></p>
<p> </p>
<h2><strong>How To Manage Your Mental Health During the Holidays</strong></h2>
<p><span style="font-weight: 400;">It is entirely possible to protect your mental health during the holiday season. In fact, by taking pragmatic and decisive steps, you can enter the new year feeling rested, refreshed and rejuvenated.</span></p>
<p><span style="font-weight: 400;">You should prioritize your mental health care this holiday season. You might not want to disappoint your family and loved ones, but more often than not, you deal with the fallout of having unpleasant holiday experiences alone.</span></p>
<p><span style="font-weight: 400;">To take control of your mental health during the holidays, set clear and actionable boundaries with your family and yourself.</span></p>
<p><span style="font-weight: 400;">Avoid financial stress by creating a realistic budget for your holiday expenses and sticking to it. These uncomfortable feelings last for around a week, but poor financial decisions can have a lasting impact on your overall well-being. By the time January rolls around, you will be thanking yourself for not spending beyond your means. </span></p>
<p><span style="font-weight: 400;">Be assertive and set physical boundaries with whomever you please. If you do not want to hug or sit next to a certain family member, vocalize this in a mature but decisive way. If you do not want to attend a certain meal or event because of the presence of an abusive or triggering individual, communicate your decision to the organizer. If you need to sleep early for your health or have other commitments, voice these needs beforehand and predetermine how long you will stay at holiday gatherings.</span></p>
<p><span style="font-weight: 400;">You don't have to come off as belligerent when prioritizing your mental health. You can communicate your boundaries, feelings and wishes politely. If a loved one or family member truly has your best interests at heart, they will be more than willing to compromise.</span></p>
<p> </p>
<h2><strong>Coping With Mental Illness During the Holidays</strong></h2>
<p><span style="font-weight: 400;">For those with mental illness, compromising on mental health during the holidays is out of the question. Strong boundaries are required here to protect your well-being. </span></p>
<p><span style="font-weight: 400;">Individuals with a substance use disorder (SUD) must take the necessary steps to safeguard their sobriety by avoiding alcohol. If you feel unsafe, bring an accountability friend from your SUD support system or refuse to attend the event altogether. </span></p>
<p><span style="font-weight: 400;">Those with food and eating disorders must also be mindful of these issues during the holiday season. Whether it's over-eating or under-eating, the holidays can be a trying time. Using an accountability friend or notifying your family members about these concerns can keep you safe.</span></p>
<p> </p>
<h2><strong>Mental Health Awareness During the Holidays</strong></h2>
<p><span style="font-weight: 400;">You can be part of a much-needed change by reducing the stigma around mental health during the holiday season. Acknowledging the potential negative link between holidays and mental health can offer others hope and allow loved ones to understand your struggles and empathize with you. Implementing these tools will have you forming new feelings about the festive season.</span></p></div>
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<div class="et_pb_text_inner"><p><span style="font-weight: 400;">Roughly 50% of the human race are no strangers to several days of cramping a month. For many — but </span><a href="https://health.clevelandclinic.org/how-to-stop-period-cramps/" target="_blank" rel="noopener"><span style="font-weight: 400;">not all</span></a><span style="font-weight: 400;"> — women, cramping is a sign of unpleasant things to come: an upcoming period. It tends to </span><a href="https://health.clevelandclinic.org/how-to-stop-period-cramps/" target="_blank" rel="noopener"><span style="font-weight: 400;">begin</span></a><span style="font-weight: 400;"> in the few days preceding the period and extend into the first few days of bleeding, slowly easing up over time. </span></p>
<p><span style="font-weight: 400;">Sometimes, the pain is manageable. At other times, however, it seems unbearable. Which begs the question: is there a point at which menstrual cramping becomes abnormal? And if so, what are the telltale signs? </span></p>
<p> </p>
<h2><strong>Causes of Menstrual Cramps</strong></h2>
<p><span style="font-weight: 400;">Part of distinguishing normal period cramps from abnormal ones lies in understanding the origin of the cramping itself. During a period, a woman's body expels the uterus' lining (i.e., the </span><a href="https://health.clevelandclinic.org/how-to-stop-period-cramps/" target="_blank" rel="noopener"><span style="font-weight: 400;">endometrium</span></a><span style="font-weight: 400;">) by engaging in a series of contractions. These contractions are prompted by </span><a href="https://www.mayoclinic.org/diseases-conditions/menstrual-cramps/symptoms-causes/syc-20374938#:~:text=During%20your%20menstrual%20period%2C%20your,with%20more%2Dsevere%20menstrual%20cramps." target="_blank" rel="noopener"><span style="font-weight: 400;">prostaglandins</span></a><span style="font-weight: 400;">, hormone-like chemicals associated with increased pain and inflammation. </span></p>
<p><span style="font-weight: 400;">Aside from the pain caused by the contractions themselves, some especially strong contractions can </span><a href="https://www.webmd.com/women/menstrual-cramps" target="_blank" rel="noopener"><span style="font-weight: 400;">flatten surrounding blood vessels,</span></a><span style="font-weight: 400;"> cutting off oxygen and resulting in additional discomfort. </span></p>
<p><span style="font-weight: 400;">Uterine contractions and oxygen deficits have a whole array of associated symptoms, ranging from non-existent to severe depending on the person and even differing from one period to the next. </span><a href="https://www.webmd.com/women/menstrual-cramps" target="_blank" rel="noopener"><span style="font-weight: 400;">Direct symptoms</span></a><span style="font-weight: 400;"> may include:</span></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Aching or sharp pain in the lower abdomen; </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Feeling pressure on the belly;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Hip pain;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Lower back pain;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Upper thigh pain.</span></li>
</ul>
<p><a href="https://www.webmd.com/women/menstrual-cramps" target="_blank" rel="noopener"><span style="font-weight: 400;">Indirect symptoms</span></a><span style="font-weight: 400;"> may include: </span></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Nausea and vomiting;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Headaches;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Loose stools.</span></li>
</ul>
<p> </p>
<h2><strong>Normal vs. Abnormal Menstrual Cramps</strong></h2>
<p><span style="font-weight: 400;">All of these symptoms are typical effects of menstrual cramping. Occasionally, however, accompanying signs indicate that something more than regular uterine contractions is at work. </span><a href="https://health.clevelandclinic.org/how-to-stop-period-cramps/" target="_blank" rel="noopener"><span style="font-weight: 400;">Possible red flags</span></a><span style="font-weight: 400;"> include: </span></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><b>Timing</b><span style="font-weight: 400;">: Menstrual cramps don't generally occur other than within the few days before and then during your period. Cramping outside of this general timeframe may indicate an underlying health concern. </span></li>
<li style="font-weight: 400;" aria-level="1"><b>Unusually heavy bleeding</b><span style="font-weight: 400;">: Period flows vary from woman to woman; some have very light periods, while others are conditioned to relatively heavy bleeding. However, abnormally heavy bleeding can signify something atypical and worrisome.</span></li>
<li style="font-weight: 400;" aria-level="1"><b>No relief from medications</b><span style="font-weight: 400;">: If over-the-counter pain relievers such as Ibuprofen or Aspirin fail to take the edge off the pain, doctors may conduct an evaluation to see if there is something else behind it. </span></li>
</ul>
<p><span style="font-weight: 400;">Anybody experiencing one or more of those three conditions should consult their doctor as soon as possible. Only a trained medical professional can accurately identify any underlying issues and recommend the best course of treatment. </span></p>
<p><a href="https://www.mayoclinic.org/diseases-conditions/menstrual-cramps/symptoms-causes/syc-20374938" target="_blank" rel="noopener"><span style="font-weight: 400;">Several conditions</span></a><span style="font-weight: 400;"> are often to blame for abnormal cramping:</span></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><b>Endometriosis</b><span style="font-weight: 400;">: A condition where tissue that should only occur within the uterine walls also grows on the exterior, generally on fallopian tubes, ovaries or the inside lining of the pelvis.</span></li>
<li style="font-weight: 400;" aria-level="1"><b>Uterine fibroids</b><span style="font-weight: 400;">: Non-malignant growths in the uterine wall that induce pain.</span></li>
<li style="font-weight: 400;" aria-level="1"><b>Adenomyosis</b><span style="font-weight: 400;">: Similar to endometriosis, adenomyosis occurs when uterine tissue grows outside of its normal range. With adenomyosis, however, the tissue grows into the uterine wall.</span></li>
<li style="font-weight: 400;" aria-level="1"><b>Pelvic inflammatory disease (PID)</b><span style="font-weight: 400;">: An uterine infection, generally contracted as a sexually transmitted disease.</span></li>
<li style="font-weight: 400;" aria-level="1"><b>Cervical stenosis</b><span style="font-weight: 400;">: If the cervix's opening is unusually small, the path of the menstrual flow becomes hampered, resulting in a backlog of blood and the endometrium. This excess buildup causes increased pressure inside the uterus.</span></li>
</ul>
<p> </p>
<h2><strong>Treatment Options</strong></h2>
<p><span style="font-weight: 400;">Unfortunately, pain, pressure and discomfort are commonplace with periods, even when not experiencing any of the above conditions. So what varieties of treatment options are available for pain management? </span></p>
<p> </p>
<h3><strong>Natural Remedies</strong></h3>
<p><span style="font-weight: 400;">Before taking medicine or attempting to revamp your diet, many women prefer to try smaller-scale natural remedies. Below are just some of the </span><a href="https://www.healthline.com/health/womens-health/menstrual-cramp-remedies#heat" target="_blank" rel="noopener"><span style="font-weight: 400;">most common options</span></a><span style="font-weight: 400;">:</span></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><b>Heat</b><span style="font-weight: 400;">: According to a </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6214933/" target="_blank" rel="noopener"><span style="font-weight: 400;">review of some studies</span></a><span style="font-weight: 400;"> conducted in 2018, applying heat to the right areas can be just as effective as some types of medication. Women use various application methods, ranging from electric heat pads to hot water bottles or rice-filled packs.</span></li>
<li style="font-weight: 400;" aria-level="1"><b>Stay hydrated</b><span style="font-weight: 400;">: Ensuring that you're well-hydrated helps deter water retention, preventing bloating that can exacerbate already-painful cramps. </span></li>
<li style="font-weight: 400;" aria-level="1"><b>Exercise</b><span style="font-weight: 400;">: Though jumping on the treadmill may not be the first solution that comes to mind when bedridden with cramps, exercise releases endorphins, a type of hormone that helps relieve pain. Even low-intensity exercise, such as walking, can help decrease pain from menstrual cramps.</span></li>
<li style="font-weight: 400;" aria-level="1"><b>Yoga</b><span style="font-weight: 400;">: Much like other forms of exercise, yoga also releases endorphins. </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6852652/" target="_blank" rel="noopener"><span style="font-weight: 400;">One study</span></a><span style="font-weight: 400;"> even found it more effective than most aerobic activities! </span></li>
</ul>
<p> </p>
<h3><strong>Dietary Options</strong></h3>
<p><span style="font-weight: 400;">Along the same lines as natural remedies are dietary changes. They may include cutting things out of meals and attempting to include others. In general, </span><a href="https://www.healthline.com/health/womens-health/menstrual-cramp-remedies#avoiding-certain-foods" target="_blank" rel="noopener"><span style="font-weight: 400;">foods to avoid</span></a><span style="font-weight: 400;"> are any that commonly cause bloating or water retention.</span></p>
<h4><strong><a href="https://www.healthline.com/health/womens-health/menstrual-cramp-remedies#avoiding-certain-foods" target="_blank" rel="noopener">Foods to avoid</a>:</strong></h4>
<ul>
<li style="font-weight: 400;" aria-level="2"><span style="font-weight: 400;">Fatty foods;</span></li>
<li style="font-weight: 400;" aria-level="2"><span style="font-weight: 400;">Alcohol;</span></li>
<li style="font-weight: 400;" aria-level="2"><span style="font-weight: 400;">Carbonated beverages;</span></li>
<li style="font-weight: 400;" aria-level="2"><span style="font-weight: 400;">Caffeine;</span></li>
<li style="font-weight: 400;" aria-level="2"><span style="font-weight: 400;">Salty foods.</span></li>
</ul>
<h4><strong>Foods to include:</strong></h4>
<ul>
<li style="font-weight: 400;" aria-level="2"><a href="https://www.healthline.com/health/womens-health/menstrual-cramp-remedies#herbs" target="_blank" rel="noopener"><b>Herbs</b></a><span style="font-weight: 400;">: Many herbs, such as chamomile tea, fennel seeds, cinnamon, ginger, dill and French maritime pine bark extract, help calm muscle contractions and decrease swelling. </span></li>
<li style="font-weight: 400;" aria-level="2"><a href="https://www.webmd.com/pain-management/ss/slideshow-muscle-cramps-foods" target="_blank" rel="noopener"><b>Beans and lentils</b></a><span style="font-weight: 400;">: Beans and lentils have been shown to relieve menstrual cramps. </span></li>
<li style="font-weight: 400;" aria-level="2"><a href="https://flo.health/menstrual-cycle/health/cramps/foods-for-cramps-relief" target="_blank" rel="noopener"><b>Bananas</b></a><span style="font-weight: 400;">: Like beans, bananas are high in fiber. They also contain magnesium, another substance believed to help ease period cramps.</span></li>
<li style="font-weight: 400;" aria-level="2"><a href="https://www.webmd.com/pain-management/ss/slideshow-muscle-cramps-foods" target="_blank" rel="noopener"><b>Dark, leafy greens</b></a><span style="font-weight: 400;">: Much like foods containing fiber, those that contain calcium, such as leafy greens, have been shown to help ease period pain. </span></li>
<li style="font-weight: 400;" aria-level="2"><a href="https://www.insider.com/foods-to-eat-when-you-have-cramps-2018-5#2-eat-some-salmon-2" target="_blank" rel="noopener"><b>Salmon</b></a><span style="font-weight: 400;">: Salmon contains vitamin D, a nutrient that helps the body to absorb more calcium. They also contain a fatty acid called Omega-3sm, which fights inflammation and reduces the severity of period cramps.</span><span style="font-weight: 400;"> </span></li>
</ul>
<h3><strong>Medication </strong></h3>
<p><span style="font-weight: 400;">Most over-the-counter medications that help relieve pain and pressure from period cramping are </span><a href="https://health.clevelandclinic.org/how-to-stop-period-cramps/" target="_blank" rel="noopener"><span style="font-weight: 400;">NSAIDs</span></a><span style="font-weight: 400;"> — nonsteroidal anti-inflammatory drugs — such as Ibuprofen, Aspirin and Motrin.</span></p>
<p> </p>
<h2><strong>Menstrual Cramps Are Normal but Treatable</strong></h2>
<p><span style="font-weight: 400;">The answer to the </span><i><span style="font-weight: 400;">are menstrual cramps normal?</span></i><span style="font-weight: 400;"> question is an affirmative one, most of the time. Except for a few rare but intense cases (such as endometriosis) that only a medical expert can diagnose, cramping is a routine part of a woman's period, naturally resulting from uterine contractions.</span></p>
<p><span style="font-weight: 400;">However, surrendering to the constant pain of such cramps does not have to be the norm. Thanks to a variety of options, period pain can be significantly mitigated. Bookmark this article so that the next time your period rolls around, you have an arsenal of capabilities to combat those cramps!</span></p></div>
</div>
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</div>https://topdoctormagazine.com/wp-content/uploads/2022/12/cramps.pnghttps://topdoctormagazine.com/issues/are-menstrual-cramps-normal/27137ADHD Myths and What Is Actually Going On Inside Your Brain2022-12-12 19:27:28<div class="et_pb_section et_pb_section_49 et_section_regular" >
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<div class="et_pb_text_inner"><p><span style="font-weight: 400;">Our understanding of the most common mental disorders of the 21st century varies from one individual to another. The thought of ADHD, for example, brings back images of a hyperactive young boy who can't sit still in class, has difficulty focusing and, perhaps, is 'different' from his fellow students. However, research has shown that ADHD is far from these beliefs. Instead, they belong more to the realm of myth than reality, thus often hampering treatment and recovery rather than helping us understand what children with ADHD go through.</span></p>
<p> </p>
<h2><b>What Is ADHD? </b></h2>
<p><a href="https://www.cdc.gov/ncbddd/adhd/facts.html" target="_blank" rel="noopener"><span style="font-weight: 400;">ADHD</span></a><span style="font-weight: 400;"> (i.e., Attention Deficit Hyperactivity Disorder) is one of the most common neurological development disorders in children, often associated with hyperactivity, impulsive behaviors and a lack of attention.</span></p>
<p><span style="font-weight: 400;">However, defining ADHD is more complex than one might think since it can manifest itself through various symptoms summarized by researchers in three primary forms:</span></p>
<p> </p>
<h3><a href="https://www.cdc.gov/ncbddd/adhd/facts.html" target="_blank" rel="noopener"><b>Predominantly Inattentive</b></a></h3>
<p><span style="font-weight: 400;">It describes a person whose ADHD manifests primarily as difficulty finishing a task, paying attention to details or following instructions.</span></p>
<p> </p>
<h3><a href="https://www.cdc.gov/ncbddd/adhd/facts.html" target="_blank" rel="noopener"><b>Predominantly Hyperactive</b></a></h3>
<p><span style="font-weight: 400;">This form of ADHD focuses on the individual's hyperactivity leading to difficulties with fidgeting, impulsive behavior and waiting. </span></p>
<p> </p>
<h3><a href="https://www.cdc.gov/ncbddd/adhd/facts.html" target="_blank" rel="noopener"><b>Mixed</b></a></h3>
<p><span style="font-weight: 400;">This form of ADHD presents both inattentive and hyperactive traits equally.</span></p>
<p><span style="font-weight: 400;">ADHD is not a one-size-fits-all condition. One person with ADHD is very likely to behave very differently from another. The same goes for its </span><a href="https://www.cdc.gov/ncbddd/adhd/facts.html" target="_blank" rel="noopener"><span style="font-weight: 400;">symptoms</span></a><span style="font-weight: 400;">, which vary significantly between individuals — daydreaming, being forgetful, frequent fidgeting, having a hard time resisting impulses, struggling with waiting to do something, etc. </span></p>
<p> </p>
<h2><b>Are ADHD and ADD the Same Thing?</b></h2>
<p><span style="font-weight: 400;">Although related, ADD and ADHD are not the same condition. Going back to the types of ADHD mentioned earlier, ADD is missing the H (i.e., the hyperactivity part of ADHD). Thus, </span><a href="https://www.understood.org/en/articles/common-myths-about-adhd" target="_blank" rel="noopener"><span style="font-weight: 400;">ADD</span></a><span style="font-weight: 400;"> is often characterized by difficulty maintaining attention but not necessarily by hyperactivity. For clarity, ADD is </span><a href="https://www.understood.org/en/articles/common-myths-about-adhd" target="_blank" rel="noopener"><span style="font-weight: 400;">another name for the first type of ADHD</span></a><span style="font-weight: 400;"> — Predominantly Inattentive. </span></p>
<p> </p>
<h2><b>ADHD Myths and Facts</b></h2>
<h3><b>Is ADHD a Thought Disorder?</b></h3>
<p><span style="font-weight: 400;">Not exactly, since ADHD is not created by a particular thinking pattern. Unlike a thought disorder, which reflects an issue in an individual's way of thinking, ADHD affects the brain's functioning. </span></p>
<p> </p>
<h3><b>Does ADHD Make You Dumb?</b></h3>
<p><span style="font-weight: 400;">Absolutely not. ADHD does not affect a person's intelligence and certainly is not a mark of stupidity or a lack of intelligence. On the contrary, nothing prevents a child with ADHD from becoming quite intelligent — names such as </span><a href="https://www.additudemag.com/adhd-myths-and-facts-learn-the-truth-about-attention-deficit/#Myth8" target="_blank" rel="noopener"><span style="font-weight: 400;">Mozart, Benjamin Franklin and Abraham Lincoln</span></a><span style="font-weight: 400;"> stand as solid proof! </span></p>
<p> </p>
<h3><b>Are ADHD People Lazy?</b></h3>
<p><span style="font-weight: 400;">ADHD does not make people lazy. What we misunderstand as laziness is </span><a href="https://www.healthychildren.org/English/health-issues/conditions/adhd/Pages/Myths-and-Misconceptions.aspx" target="_blank" rel="noopener"><span style="font-weight: 400;">a child's struggle</span></a><span style="font-weight: 400;"> to stay focused. Such children strive toward succeeding but may have a harder time finding motivation than others due to the challenges of maintaining focus. </span></p>
<p> </p>
<h3><b>Are ADHD People Smart?</b></h3>
<p><span style="font-weight: 400;">People with ADHD can be as brilliant as Benjamin Franklin or Abraham Lincoln, although it does not necessarily make someone more intelligent by default. However, ADHD can allow people to excel exceptionally at things that pique their interest. This phenomenon, often called </span><a href="https://www.understood.org/en/articles/common-myths-about-adhd" target="_blank" rel="noopener"><span style="font-weight: 400;">hyperfocus</span></a><span style="font-weight: 400;">, occurs when a person with ADHD works on something they are very interested in, causing them to enter a state of extreme and completely undivided focus. </span></p>
<p> </p>
<h3><b>Is ADHD a Disability?</b></h3>
<p><span style="font-weight: 400;">Yes and no. ADHD is not a learning disability — while it can make learning harder, it doesn't hamper </span><a href="https://www.understood.org/en/articles/common-myths-about-adhd" target="_blank" rel="noopener"><span style="font-weight: 400;">learning skills</span></a><span style="font-weight: 400;"> like reading, writing or math. This myth is mainly based on the fact that ADHD often coexists with other conditions behind learning disabilities. </span></p>
<p><span style="font-weight: 400;">That is not to say that ADHD children may need additional assistance or help to learn. Indeed, </span><a href="https://www.understood.org/en/articles/common-myths-about-adhd" target="_blank" rel="noopener"><span style="font-weight: 400;">assisting children with ADHD</span></a><span style="font-weight: 400;"> can be a great way to help them overcome any difficulty they may be experiencing. </span></p>
<p> </p>
<h3><b>Can ADHD Cause Insomnia or Make You Tired?</b></h3>
<p><span style="font-weight: 400;">The relationship between ADHD and insomnia or fatigue is a bit unclear, although there is a </span><a href="https://www.sleepfoundation.org/mental-health/adhd-and-sleep" target="_blank" rel="noopener"><span style="font-weight: 400;">correlation between the two</span></a><span style="font-weight: 400;">. Children with ADHD are more likely to develop sleep disorders, experience nightmares and have shorter sleep times in puberty. People with </span><a href="https://topdoctormagazine.com/project/issue-160/" target="_blank" rel="noopener"><span style="font-weight: 400;">predominantly hyperactive ADHD</span></a><span style="font-weight: 400;"> are more likely to suffer from insomnia. </span></p>
<p> </p>
<h2><b>Myths About ADHD Medication</b></h2>
<p><span style="font-weight: 400;">Myths and misconceptions don't just float around an ADHD diagnosis; they often surround ADHD medicine as well.</span></p>
<p> </p>
<h3><b>ADHD Meds Are Unnecessary</b></h3>
<p><span style="font-weight: 400;">For many people with ADHD, </span><a href="https://www.everydayhealth.com/adhd/myths-about-adhd-debunked/" target="_blank" rel="noopener"><span style="font-weight: 400;">medicine is a crucial way</span></a><span style="font-weight: 400;"> to help them manage their symptoms. This medicine primarily comes in two forms:</span></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Stimulants, which improve focus; </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Nonstimulants, which help with impulse control and concentration. </span></li>
</ul>
<p><span style="font-weight: 400;">Each person will need a different type or combination of medications to treat their symptoms, but that is not to say that medication is unnecessary. </span></p>
<p> </p>
<h3><b>ADHD Meds Are Addictive</b></h3>
<p><span style="font-weight: 400;">The foundation of this myth is that people with ADHD who do not receive proper treatment are </span><a href="https://www.additudemag.com/adhd-myths-and-facts-learn-the-truth-about-attention-deficit/#Myth8" target="_blank" rel="noopener"><span style="font-weight: 400;">more likely to abuse drugs</span></a><span style="font-weight: 400;">. However, the driving factor for this abuse is the presence of poorly treated ADHD, not any ADHD medication. </span></p>
<p><span style="font-weight: 400;">ADHD medication is a completely safe and effective form of treatment. </span><a href="https://www.additudemag.com/adhd-myths-and-facts-learn-the-truth-about-attention-deficit/#Myth8" target="_blank" rel="noopener"><span style="font-weight: 400;">Studies</span></a><span style="font-weight: 400;"> of children who take ADHD medication have found no increased chance of drug abuse corresponding with ADHD medication use. </span></p>
<p><span style="font-weight: 400;">It is possible to misuse ADHD medication like any medicine. But if you're a parent considering whether ADHD medication is something you're comfortable with, take encouragement that ADHD medication won't increase the likelihood that your child will delve into substance abuse someday.</span></p>
<p> </p>
<h2><b>A Parting Reminder</b></h2>
<p><span style="font-weight: 400;">ADHD is a condition we may all be familiar with but often understand less than we think. Numerous myths and misconceptions circulate on the news and the Internet around ADHD, how it's treated and how it affects people — this was by no means an exhaustive list. But hopefully, it illuminated ADHD a little more and dispelled some myths you may have heard or believed.</span></p></div>
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<div class="et_pb_text_inner"><p><span style="font-weight: 400;">Creatine made its way to the top of the list of supplements athletes use. Not only does it enhance muscle mass, but it also helps achieve great strength. But is creatine a healthy option for athletes, and are all body types suited for it? </span></p>
<p> </p>
<h2><strong>What is Creatine, and Why is It So Popular among Athletes?</strong></h2>
<p><a href="https://www.mayoclinic.org/drugs-supplements-creatine/art-20347591" target="_blank" rel="noopener"><span style="font-weight: 400;">Creatine</span></a><span style="font-weight: 400;"> is an amino acid found in muscles and the brain. Different body organs, such as the liver, pancreas and kidneys, produce it in unnoticeable amounts. </span></p>
<p><span style="font-weight: 400;">Creatine can also be supplied through food such as seafood and red meat. But, once again, although these foods provide us with creatine, the levels are pretty low. That is why many athletes turn to creatine supplements.</span></p>
<p><span style="font-weight: 400;">This amino acid is beneficial not only to the body but to the mind as well. Some people take creatine supplements orally, in pills, energy bars or powders to treat or decrease the chances of experiencing brain disorders, neuromuscular disorders and other conditions. </span></p>
<p><span style="font-weight: 400;">But why is creatine so popular among athletes? First, creatine supplements are easily purchasable; the fact that you can find creatine powders, pills or power bars so quickly aided in its rise to the top. Not only is it accessible, but you do not need a doctor's prescription to buy it. Also, they are easily accessible — drug stores, nutrition stores, supermarkets and the internet.</span></p>
<p><span style="font-weight: 400;">Creatine has been on the market for more than 30 years, becoming a popular sports supplement over time. Since then, creatine has been primarily used by athletes, such as wrestlers, gymnasts, football players and gym enthusiasts. </span></p>
<p> </p>
<h2><strong>What Does Creatine Do?</strong></h2>
<p><span style="font-weight: 400;">Athletes use creatine to enhance their strength and muscle mass while aiding post-training recovery. These supplements give the user bursts of energy during high-intensity training or activities such as weight lifting. </span></p>
<p><span style="font-weight: 400;">Opinions regarding the effects creatine have on the body have been mixed through time. Some professionals think that creatine helps improve performance, while others affirm that there is </span><a href="https://www.webmd.com/men/creatine" target="_blank" rel="noopener"><span style="font-weight: 400;">no evidence</span></a><span style="font-weight: 400;"> to support that creatine aids with durability sports. </span></p>
<p><span style="font-weight: 400;">Keep in mind that everyone is different. You may find that your muscles do not respond to creatine, but that does not mean it has no effects on other athletes. </span></p>
<p> </p>
<h2><strong>Is Creatine Safe Overall?</strong></h2>
<p><span style="font-weight: 400;">Only because our body creates creatine does not mean it's safe. That is why it's crucial to inform yourself as much as you can before buying creatine supplements. Because </span><a href="https://www.webmd.com/men/creatine" target="_blank" rel="noopener"><span style="font-weight: 400;">the FDA does not label creatine supplements as medication</span></a><span style="font-weight: 400;">, you may not learn enough about the number of ingredients in some supplements. So, take the time to inform yourself before buying any type of creatine supplement. Consult a professional and learn what quantity is recommended for you. </span></p>
<p><span style="font-weight: 400;">As with any medication or supplement, adverse effects can occur. With creatine, these cases are pretty rare but not impossible, often occurring when supplements are taken in excess. Possible </span><a href="https://www.webmd.com/men/creatine" target="_blank" rel="noopener"><span style="font-weight: 400;">side effects</span></a> <span style="font-weight: 400;">include:</span></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Anxiety;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Rashes;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Digestive issues; </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Nausea;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Fever;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Fatigue;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Diarrhea;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Weight management issues;</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Breathing difficulties.</span></li>
</ul>
<p> </p>
<h2><strong>Ideal Candidates for Creatine Supplements</strong></h2>
<p><span style="font-weight: 400;">Certain factors must be considered before putting yourself on a creatine supplement plan: </span></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Caffeine intake can increase the risk of creatine over supplementation. </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">People with diabetes and kidney and liver diseases should not interact with creatine supplements. </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Children under 18 and pregnant women should stay away from creatine. </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Medications or treatments you may use can interfere with creatine, creating side effects such as blood sugar problems.</span></li>
</ul>
<p> </p>
<h2><strong>Creatine Benefits </strong></h2>
<h3><strong>#1: Muscle Mass Improvement</strong></h3>
<p><span style="font-weight: 400;">Creatine makes way for new muscle improvement by altering numerous cellular pathways. Also, it encourages protein development, which, in turn, creates new muscle fibers. </span></p>
<p><span style="font-weight: 400;">However, this is not the only way in which creatine improves muscle mass. Creatine can raise different hormone levels, promoting muscle mass growth. </span></p>
<p><span style="font-weight: 400;">One </span><a href="https://pubmed.ncbi.nlm.nih.gov/20026378/" target="_blank" rel="noopener"><span style="font-weight: 400;">study</span></a><span style="font-weight: 400;"> also shows that creatine is responsible for diminishing myostatin levels. Myostatin is a molecule at fault for impairing muscle growth. And so, by reducing myostatin levels in your body, you may build up muscle faster.</span></p>
<p><span style="font-weight: 400;">Creatine can also aid with the speed at which you build muscle — no wonder it was named the </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2048496/" target="_blank" rel="noopener"><span style="font-weight: 400;">world's most effective</span></a><span style="font-weight: 400;"> supplement for building mass!</span></p>
<p> </p>
<h3><strong>#2: Creatine Improves High-intensity Training Performance</strong></h3>
<p><span style="font-weight: 400;">Many athletes use creatine to significantly improve their durability, performance and strength during high-intensity exercises. Creatine helps athletes improve strength and durability, ballistic power, sprint ability, endurance during training, muscle mass and recovery. </span></p>
<p><span style="font-weight: 400;">These positive effects are not limited only to high-performance athletes. Everyone wishing to improve their bodies through exercise can benefit from creatine supplements! </span></p>
<p> </p>
<h3><strong>#3: Aid in Brain Function </strong></h3>
<p><span style="font-weight: 400;">It has been shown that creatine can help the brain produce different chemicals, such as dopamine. Because </span><a href="https://www.healthline.com/nutrition/10-benefits-of-creatine#TOC_TITLE_HDR_10" target="_blank" rel="noopener"><span style="font-weight: 400;">we get our necessary dopamine from red meats</span></a><span style="font-weight: 400;">, vegetarians find themselves experiencing low levels of it. Therefore, vegetarians should take creatine supplements for better brain health. In the long term, creatine can </span><a href="https://pubmed.ncbi.nlm.nih.gov/17828627/" target="_blank" rel="noopener"><span style="font-weight: 400;">improve memory and recall</span></a><span style="font-weight: 400;"> while protecting you from neurological diseases!</span></p>
<p> </p>
<h2><strong>Questions about Creatine</strong></h2>
<p><span style="font-weight: 400;">It is only natural to have questions about this supplement before taking it — you are not the only one. Over the years, many myths, misunderstandings and questions have loomed over creatine, which, fortunately, can easily be debunked, solved and answered.</span></p>
<p> </p>
<h3><strong>Is Creatine a Steroid?</strong></h3>
<p><span style="font-weight: 400;">Many people wrongly think that creatine supplements are steroids, which is false. Creatine has no link to steroids; it's completely legal to use and is entirely natural. After all, you can even find the substance in your own body! </span></p>
<p> </p>
<h3><strong>Which is Better? Creatine or Whey?</strong></h3>
<p><span style="font-weight: 400;">Creatine and whey are both supplements that promote weight and muscle gain, but they differ in how they work. While creatine increases strength and muscle mass by enhancing your exercise capacity, whey protein increases your strength and muscle mass by boosting muscle protein synthesis. You can choose in which way you wish to improve your body, but there isn't necessarily one better than the other.</span></p>
<p> </p>
<h3><strong>Is Creatine Vegan?</strong></h3>
<p><span style="font-weight: 400;">Certain types of vegan creatine supplements can be found on the market. Usually, powdered versions of synthetic creatine are more vegan-friendly because capsulated versions of creatine supplements </span><a href="https://nutrifix.co/fitness-blog/should-vegans-supplement-creatine/" target="_blank" rel="noopener"><span style="font-weight: 400;">may contain bovine gelatine</span></a><span style="font-weight: 400;">. Look for the V-Label before purchasing any creatine supplement.</span></p>
<p> </p>
<h2><strong>A Parting Reminder</strong></h2>
<p><span style="font-weight: 400;">Creatine is a safe supplement that can benefit anyone, especially athletes and professionals. Not only does it help with your muscle mass and the speed with which you build them, but it can also boost brain function and keep you away from neurological disorders. However, remember that before taking creatine supplements, you should consult a specialist and learn if you are healthy enough to do it.</span></p></div>
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<div class="et_pb_text_inner"><p><span style="font-weight: 400;">Maybe you've heard of people drinking bone broth for its nutritional benefits or think that it's the newest dietary fad for people looking to improve their health. But rest assured, it is much more than a fad. Bone broth has a whole host of positive benefits, which can be nutritionally beneficial even if you're not looking to lose weight!</span></p>
<p> </p>
<h2><b>Can You Drink Bone Broth?</b></h2>
<p><span style="font-weight: 400;">Yes! Bone broth is very safe to drink. In fact, it's very much possible that you've already had bone broth which was added into a soup, gravy or broth as an ingredient. For hundreds of years, people have made bone broth by </span><a href="https://www.healthline.com/nutrition/bone-broth#what-bone-broth-is" target="_blank" rel="noopener"><span style="font-weight: 400;">simmering the bones and connective tissues</span></a><span style="font-weight: 400;"> of almost any animal. </span></p>
<p><span style="font-weight: 400;">The resulting broth is incredibly nutritious, with high amounts of calcium and other minerals needed for your bones. These nutrients can help strengthen and nourish your bones to make them strong and stable. Bone broth also has nutrients to support your </span><a href="https://www.healthline.com/nutrition/bone-broth#vitamins-and-minerals" target="_blank" rel="noopener"><span style="font-weight: 400;">joint health, vitamins and amino acids.</span></a><span style="font-weight: 400;"> Best of all, the process of simmering the bones makes it very easy for your body to absorb all the nutrients, making bone broth a nutrient-rich and easily accessible way to get more vitamins and minerals into your diet! </span></p>
<p> </p>
<h2><b>Can Bone Broth Be Frozen?</b></h2>
<p><span style="font-weight: 400;">Yes, it can! Bone broth is something that can very easily be stored because of how well it freezes. Normally, you can store bone broth in your fridge for up to </span><a href="https://www.healthline.com/nutrition/bone-broth#tips" target="_blank" rel="noopener"><span style="font-weight: 400;">five days</span></a><span style="font-weight: 400;">. For longer periods, you can </span><a href="https://www.healthline.com/nutrition/bone-broth#tips" target="_blank" rel="noopener"><span style="font-weight: 400;">freeze it into containers </span></a><span style="font-weight: 400;">and then heat it up as necessary. </span></p>
<p> </p>
<h2><b>Can You Drink Bone Broth Every Day?</b></h2>
<p><span style="font-weight: 400;">Bone broth is very safe to drink every day. There's no real answer as to how much to drink everyday other than however much or little as you like. However, some recommend drinking </span><a href="https://www.healthline.com/nutrition/bone-broth#tips" target="_blank" rel="noopener"><span style="font-weight: 400;">one cup of bone broth each day</span></a><span style="font-weight: 400;"> to make sure you receive its health benefits, while others have noticed some particular advantages if you drink it in the morning or the evening.</span></p>
<p> </p>
<h3><b>Drinking Bone Broth in the Morning</b></h3>
<p><span style="font-weight: 400;">Drinking bone broth in the morning can be very beneficial for women going through pregnancy. Bone broth can be a great way to </span><a href="https://www.australianbonebrothco.com.au/blogs/from-the-blog/pregnancy-broth-page" target="_blank" rel="noopener"><span style="font-weight: 400;">receive nutrients</span></a><span style="font-weight: 400;"> without offending the stomach or risking vomiting a lot of solid food. Some expectant mothers have even reported that drinking bone broth in the morning helped soothe them and maintain their energy levels throughout the day. </span></p>
<p><span style="font-weight: 400;">But even if you're not pregnant, a very easily digested and nutrient-rich cup of bone broth in the morning is a great way to eat a small breakfast while still getting plenty of nutrients. Plus, it may even help soothe your stomach, too! </span></p>
<p> </p>
<h3><b>Drinking Bone Broth Before Bed</b></h3>
<p><span style="font-weight: 400;">Perhaps one of the most surprising benefits of bone broth is its ability to contribute to good sleep. One of the amino acids in bone broth has been shown to </span><a href="https://www.bbcgoodfood.com/howto/guide/health-benefits-of-bone-broth" target="_blank" rel="noopener"><span style="font-weight: 400;">positively impact sleep for those suffering from insomnia</span></a><span style="font-weight: 400;"> and help regulate the body's internal clock. Since this nutrient is very prevalent in bone broth, it's thought that bone broth might similarly help your sleep. Admittedly, the research on bone broth and sleep is </span><a href="https://www.bbcgoodfood.com/howto/guide/health-benefits-of-bone-broth" target="_blank" rel="noopener"><span style="font-weight: 400;">still limited</span></a><span style="font-weight: 400;">, but there exists good reason to suggest that it could very likely have a positive effect!</span></p>
<p> </p>
<h2><b>Drinking Bone Broth While Pregnant</b></h2>
<p><span style="font-weight: 400;">Beyond what we've already mentioned about morning sickness, bone broth can be a great support for pregnant mothers looking to maximize their nutrient intake. The nutrients mentioned earlier are absolutely integral during pregnancy to </span><a href="https://www.australianbonebrothco.com.au/blogs/from-the-blog/pregnancy-broth-page" target="_blank" rel="noopener"><span style="font-weight: 400;">support the growth</span></a><span style="font-weight: 400;"> of the embryo's eventual body. The magnesium in bone broth also helps pregnant women by relaxing the uterus muscles to prevent early contractions and make it easier to sleep at night. </span></p>
<p><span style="font-weight: 400;">Bone broth also supports pregnant women by making the post-pregnancy period easier. Specifically, the high collagen levels in bone broth help make </span><a href="https://www.australianbonebrothco.com.au/blogs/from-the-blog/pregnancy-broth-page" target="_blank" rel="noopener"><span style="font-weight: 400;">the skin more elastic</span></a><span style="font-weight: 400;">, speeding up the recovery for new mothers and reducing the likelihood of stretch marks.</span></p>
<p> </p>
<h2><b>Drinking Bone Broth While Fasting</b></h2>
<p><span style="font-weight: 400;">Strictly speaking, drinking bone broth will break your fast since it is not devoid of calories and contains nutrients like </span><a href="https://www.thehealthy.com/nutrition/does-bone-broth-break-fast/#:~:text=If%20you%20want%20to%20strictly,of%20insulin%20and%20ends%20ketosis" target="_blank" rel="noopener"><span style="font-weight: 400;">proteins and fat</span></a><span style="font-weight: 400;">. So, if you're on a strict fast where you should only be drinking water, bone broth is off the table. But, if you are adhering to a more lenient fast like intermittent fasting, you can use bone broth as a supplement to support your significantly reduced calorie intake, as long as you are okay with taking in a few calories. </span></p>
<p> </p>
<h2><b>How Often Should You Drink Bone Broth On Keto</b></h2>
<p><span style="font-weight: 400;">Unfortunately, bone broth is not particularly helpful for some forms of the keto diet, depending on how much fasting you are implementing into your plan. It's important to note that the calories, fats and proteins in bone broth release insulin, which can </span><a href="https://www.thehealthy.com/nutrition/does-bone-broth-break-fast/#:~:text=If%20you%20want%20to%20strictly,of%20insulin%20and%20ends%20ketosis" target="_blank" rel="noopener"><span style="font-weight: 400;">end ketosis</span></a><span style="font-weight: 400;">. However, if you are on longer forms of the keto diet that are more oriented toward 24-hour fasts, the small amounts of calories and fats in bone broth might make it okay for you to consume, as long as you carefully watch your intake. </span></p>
<p> </p>
<h2><b>Does Drinking Bone Broth Help You Lose Weight?</b></h2>
<p><span style="font-weight: 400;">Bone broth is a great way to help support a weight loss journey. This is because bone broth is </span><a href="https://www.healthline.com/nutrition/bone-broth#weight-loss-friendly" target="_blank" rel="noopener"><span style="font-weight: 400;">very high in protein</span></a><span style="font-weight: 400;">, which can help regulate appetite, increase weight loss and maintain muscles while still being very low in calories. This makes bone broth a great tool to help satisfy hunger cravings with low calories while maintaining your vital nutrient levels at a calorie deficit. </span></p>
<p> </p>
<h2><b>Drinking Bone Broth for Fertility</b></h2>
<p><span style="font-weight: 400;">Bone broth can also help support fertility through the provision of key nutrients. Because it is so nutrient-dense with lots of proteins and good fats, bone broth can help regulate your </span><a href="https://www.australianbonebrothco.com.au/blogs/from-the-blog/pregnancy-broth-page" target="_blank" rel="noopener"><span style="font-weight: 400;">body's hormones and boost your fertility</span></a><span style="font-weight: 400;">. This is true for both men and women!</span></p>
<p> </p>
<h2><b>Does Drinking Bone Broth Improve Skin Health?</b></h2>
<p><span style="font-weight: 400;">Bone broth provides the key components of healthy skin. Your skin, or dermis, is largely made of collagen. This protein helps improve skin quality by helping it to maintain </span><a href="https://cdhf.ca/health-lifestyle/is-bone-broth-healthy/" target="_blank" rel="noopener"><span style="font-weight: 400;">moisture and elasticity</span></a><span style="font-weight: 400;">. </span></p>
<p><span style="font-weight: 400;">This is where bone broth comes in. The high amounts of collagen in bone broth can give your skin the building blocks it needs to construct itself as healthy as possible. </span></p>
<p> </p>
<h2><b>Why You Should Drink More Bone Broth</b></h2>
<p><span style="font-weight: 400;">Regardless of whether you're a pregnant mother, a person looking for a more balanced diet or even someone looking for healthier skin and bones, bone broth is a diet supplement that you can benefit from. Bone broth is an extremely efficient delivery method for some of your body's most important building blocks. By giving your body more of these building blocks, you're supporting healthy skin, bones, joints and tissues to create the healthiest version of you possible. </span></p>
<p><span style="font-weight: 400;">Bone broth is so much more than a fad. It's a traditional diet component that humans have been using for hundreds of years but, for some reason, we've largely forgotten about. However, the benefits of bone broth are too great to ignore any further. Bone broth is an enormous opportunity to help balance your body's diet. Don't miss out on enjoying a healthier you; instead, start incorporating more bone broth into your diet! </span></p></div>
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</div>https://topdoctormagazine.com/wp-content/uploads/2022/12/bone.pnghttps://topdoctormagazine.com/issues/is-drinking-bone-broth-good-for-you/27118Are Candles Bad for Your Lungs?2022-12-08 22:14:52<div class="et_pb_section et_pb_section_52 et_section_regular" >
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<div class="et_pb_text_inner"><p><span style="font-weight: 400;">Candles are commonly pictured as a relaxing or scenic decoration in any house. But what if you were told that they were actually toxic? </span></p>
<p><span style="font-weight: 400;">As concerning as this would be, toxicity is a fear often raised by many people, pointing to how candles burn and release toxic chemicals into the air. But how much truth is there in this concern? It turns out not much. Candles only release tiny amounts of dangerous chemicals, amounts far too small to affect your health in any way. </span></p>
<p> </p>
<h2><b>Are Candles Harmful to Your Health?</b></h2>
<p><span style="font-weight: 400;">To understand whether or not candles are toxic, it's essential to understand what candles are made of. Most modern candles are made of paraffin wax, a byproduct of the petroleum-making process, which might sound scary. A 2009 </span><a href="https://www.healthline.com/health/are-candles-bad-for-you#what-the-science-says" target="_blank" rel="noopener"><span style="font-weight: 400;">study</span></a><span style="font-weight: 400;"> argued that the paraffin in candles could be toxic and harm people who use them. However, this study has not been peer-reviewed, and its findings are disputed by another </span><a href="https://www.healthline.com/health/are-candles-bad-for-you#what-the-science-says" target="_blank" rel="noopener"><span style="font-weight: 400;">study</span></a><span style="font-weight: 400;"> that examined every major form of wax for 300 toxins but found none. </span></p>
<p> </p>
<h2><b>Are Candles Bad for Your Lungs?</b></h2>
<p><span style="font-weight: 400;">Candles, like anything you light on fire, release smoke, and, like any kind of smoke, breathing in </span><a href="https://www.healthline.com/health/are-candles-bad-for-you" target="_blank" rel="noopener"><span style="font-weight: 400;">too much candle smoke</span></a><span style="font-weight: 400;"> will be bad for you and your lungs. But that doesn't mean candles themselves are bad for your lungs. Instead, the danger that candles pose to your lungs is only really experienced at fairly extreme levels. So, unless you're surrounded by candles in a very small room without ventilation, you'll probably never notice any adverse effects from candle smoke on your lungs. </span></p>
<p> </p>
<h2><b>Can Candle Soot Harm You?</b></h2>
<p><span style="font-weight: 400;">As they burn, candles release certain </span><a href="https://www.healthline.com/health/are-candles-bad-for-you#what-the-science-says" target="_blank" rel="noopener"><span style="font-weight: 400;">compounds and particles</span></a><span style="font-weight: 400;"> in minimal amounts, called </span><a href="https://parade.com/1310643/shameikarhymes/are-candles-bad-for-you/" target="_blank" rel="noopener"><span style="font-weight: 400;">soot</span></a><span style="font-weight: 400;">, which can't really harm a person. Candle soot, in particular, is released from the burning of paraffin, in turn releasing carbon particles into the air. However, the amount of carbon particles released from candles is comparable to a kitchen toaster. This means that while candles release certain particles, these particles are not in high enough concentrations to harm you. </span></p>
<p> </p>
<h2><b>Can Candles Cause Lung Cancer?</b></h2>
<p><span style="font-weight: 400;">Some evidence indicates that candles could be a risk factor for some forms of cancer. A </span><a href="https://www.webmd.com/balance/features/candles-health-benefits" target="_blank" rel="noopener"><span style="font-weight: 400;">study</span></a><span style="font-weight: 400;"> from 2009 claimed that toluene and benzene are released by burning candles, both of which are known to cause cancer. Another study found that burning candles in poorly ventilated areas increased the risk of cancer. However, the results of these studies have been questioned as neither of them published the data they used to come to their conclusions. </span></p>
<p><span style="font-weight: 400;">Other studies have also contested the overall conclusion that candles can cause cancer. A 2014 </span><a href="https://www.webmd.com/balance/features/candles-health-benefits" target="_blank" rel="noopener"><span style="font-weight: 400;">study</span></a><span style="font-weight: 400;"> found that candles don't emit enough chemicals to cause cancer in the amounts that we burn in regular use. This means that while candles do release some chemicals, the amount released from burning a couple of candles in your house won't cause cancer. Naturally, burning an excessive number of candles would be entirely different and could be more dangerous. But you won't accidentally create cancer risk by burning a few candles. </span></p>
<p> </p>
<h2><b>What Candles Are Toxic?</b></h2>
<p><span style="font-weight: 400;">There is </span><a href="https://www.nytimes.com/2021/11/09/well/scented-candles-health.html" target="_blank" rel="noopener"><span style="font-weight: 400;">considerable buzz</span></a><span style="font-weight: 400;"> around paraffin wax candles and their potential toxicity. However, in a study of paraffin candles in rooms of various sizes, at no room size was the number of chemicals released considered dangerous. But paraffin wax is still made as a byproduct of gasoline production, and some concerns have been raised about it, which could make some uncomfortable. For such people, explore paraffin candle alternatives. </span></p>
<p> </p>
<h2><b>Can Scented Candles Harm Your Health?</b></h2>
<p><span style="font-weight: 400;">But what about scented candles? We've talked about candles at large but are the emissions released by scented candles in particular harmful? Scented candles fall into a similar category as unscented candles. Burning scented candles can release other volatile compounds like </span><a href="https://www.healthline.com/health/are-candles-bad-for-you#scented-candles" target="_blank" rel="noopener"><span style="font-weight: 400;">formaldehyde</span></a><span style="font-weight: 400;">, which can increase the risk of cancer in humans, but the amount that these candles release in everyday use has not been shown to be harmful to humans. So, whether you're using scented or unscented candles, the odds are that while they have toxic elements, they aren't dangerous for you. </span></p>
<p> </p>
<h2><b>Can Citronella Candles Harm Dogs?</b></h2>
<p><span style="font-weight: 400;">But what about your dog? Can our citronella candles be harmful to your pets? </span><a href="https://www.dailypaws.com/dogs-puppies/dog-safety-tips/is-citronella-safe-for-dogs" target="_blank" rel="noopener"><span style="font-weight: 400;">Citronella</span></a><span style="font-weight: 400;"> is a commonly used natural method of insect and mosquito repellant. Often, it is burned from a candle, but it can also be used as a spray. For many, citronella is a natural replacement for harsher synthetic forms of chemical insect repellent. </span></p>
<p><span style="font-weight: 400;">However, while natural, citronella may not be the best thing to burn around your pets, especially dogs. For dogs, citronella can be toxic if eaten and will produce common symptoms of poisoning if done so, such as vomiting, convulsions and shock. But even without eating it, your dog can still be harmed if they inhale the smoke from citronella candles. If you're going to rely on citronella, use it in spaces where your dog is unlikely to be exposed to it. </span></p>
<p> </p>
<h2><b>Which Candles Are Safe for Your Health?</b></h2>
<p><span style="font-weight: 400;">We've seen that many forms of candles can release dangerous chemicals and compounds for our health. Even if these amounts aren't enough to harm us, they may cause alarm for us. If you're looking for a safer alternative, consider using natural-wax paraffin candles. </span></p>
<p><span style="font-weight: 400;">For example, you could use candles made of waxes like </span><a href="https://www.healthline.com/health/are-candles-bad-for-you" target="_blank" rel="noopener"><span style="font-weight: 400;">beeswax, soy wax, coconut wax and palm wax</span></a><span style="font-weight: 400;">, to name a few. These waxes are naturally occurring and aren't the result of synthetic processes like the ones that create paraffin from gasoline. </span></p>
<p><span style="font-weight: 400;">Additionally, these waxes have been shown to produce fewer emissions. According to a </span><a href="https://www.healthline.com/health/are-candles-bad-for-you#healthiest-candles" target="_blank" rel="noopener"><span style="font-weight: 400;">study</span></a><span style="font-weight: 400;">, palm-based wax releases half as much soot as paraffin waxes. They also found that natural candles, in general, release fewer emissions than paraffin wax. </span></p>
<p> </p>
<h2><b>Small Emissions and Little Concern</b></h2>
<p><span style="font-weight: 400;">We've looked at a lot of candles and a lot of concerns. When examining the body of research surrounding candle emissions, it's easy to get confused by the competing studies and conclusions. But when you boil all the information down, perhaps it isn't that confusing after all! </span></p>
<p><span style="font-weight: 400;">The bottom line is that all candles, either made of natural or synthetic wax, release chemicals into the air as they burn. The question lies in whether the amount of chemicals released is or could be dangerous to your health. The answer is that unless you go out of your way to use candles unsafely (i.e., using lots of candles in a small space without ventilation), you will probably never notice any health effects. Much like anything else, exposure to too much candle soot can be harmful, but the likelihood of this happening is minimal. </span></p>
<p><span style="font-weight: 400;">If you are worried about these emissions or the usage of synthetic products, many natural alternatives produce fewer emissions. The question of what candle to use ultimately comes down to your comfort, not what is safe. Any candle you use will be fine, but if you find yourself more comfortable using natural wax, then you should; if you don't mind synthetic wax, that's fine, too, because, at the end of the day, candles aren't bad for your lungs.</span></p></div>
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</div>https://topdoctormagazine.com/wp-content/uploads/2022/12/candles.pnghttps://topdoctormagazine.com/issues/are-candles-bad-for-your-lungs/27112What Seasonal Affective Disorder (SAD) Is and How To Combat It2022-12-07 22:00:12<div class="et_pb_section et_pb_section_53 et_section_regular" >
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<div class="et_pb_text_inner"><p><span style="font-weight: 400;">As the leaves turn red and the wind grows colder, many of us look forward to the holiday season. But for some of us, the colder weather turns the end-of-year festivities into a time of isolation or depression. This condition is called Seasonal Affective Disorder, where the change in season causes a change in mood for the worse. </span></p>
<p><span style="font-weight: 400;">Seasonal Affective Disorder does not have to ruin every holiday season. Making lifestyle changes to combat the causes of seasonal affective disorder could help you improve your mood and rediscover your holiday cheer. </span></p>
<p> </p>
<h2><b>What Is Seasonal Affective Disorder?</b></h2>
<p><span style="font-weight: 400;">Seasonal Affective Disorder (SAD), also called seasonal depression, is similar to other forms of depression in that it affects your </span><a href="https://my.clevelandclinic.org/health/diseases/9293-seasonal-depression" target="_blank" rel="noopener"><span style="font-weight: 400;">daily life and negatively impacts your mood.</span></a><span style="font-weight: 400;"> What makes it different from other forms of depression is that Seasonal Affective Disorder is triggered by the change in weather between seasons, especially at the start of fall.</span></p>
<p> </p>
<h3><b>Seasonal Affective Disorder Causes</b></h3>
<p><span style="font-weight: 400;">As summer transitions to fall, the sun starts setting earlier and the weather gets colder, causing people to stay indoors more. These factors reduce exposure to daylight, disrupting the body's natural systems for controlling mood and causing seasonal depression. Less daylight interferes with your circadian rhythm and your body's production of serotonin and melatonin, worsening your sleep schedule and mood.</span></p>
<p> </p>
<h3><b>Seasonal Affective Disorder Symptoms</b></h3>
<p><span style="font-weight: 400;">Seasonal Affective Disorder has a lot of overlap with the symptoms of depression. Common </span><a href="https://my.clevelandclinic.org/health/diseases/9293-seasonal-depression" target="_blank" rel="noopener"><span style="font-weight: 400;">mood symptoms</span></a><span style="font-weight: 400;"> of seasonal depression include:</span></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Anxiety. </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Sadness. </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Feelings of worthlessness or irritation.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Thoughts of death or suicide. </span></li>
</ul>
<p><span style="font-weight: 400;">Physical symptoms of seasonal depression include: </span></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Extreme fatigue.</span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Heavy limbs. </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Diet changes such as carbohydrate cravings. </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Weight gain. </span></li>
</ul>
<p> </p>
<h2><b>Who Is Most Likely To Get Seasonal Affective Disorder? </b></h2>
<p><span style="font-weight: 400;">Several </span><a href="https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651" target="_blank" rel="noopener"><span style="font-weight: 400;">risk factors</span></a><span style="font-weight: 400;"> increase your likelihood of experiencing Seasonal Affective Disorder. A family history of seasonal depression, having preexisting symptoms of depression, living far from the equator and having low vitamin D levels increase your risk of SAD. </span></p>
<p><span style="font-weight: 400;">If you do experience Seasonal Affective Disorder, you are far from alone. SAD affects </span><a href="https://healthmatters.nyp.org/what-to-know-about-seasonal-affective-disorder/" target="_blank" rel="noopener"><span style="font-weight: 400;">10 million Americans</span></a><span style="font-weight: 400;">. The condition most commonly starts in the age range of 18 to 35 and is four times more common in women than men. </span></p>
<p> </p>
<h2><b>How Do I Know if I Have Seasonal Affective Disorder?</b></h2>
<p><span style="font-weight: 400;">Ruling out alternative causes of depression is the most straightforward way to tell if you have Seasonal Affective Disorder. Some </span><a href="https://my.clevelandclinic.org/health/diseases/9293-seasonal-depression" target="_blank" rel="noopener"><span style="font-weight: 400;">essential questions to ask yourself to determine</span></a><span style="font-weight: 400;"> if you have SAD are: </span></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Whether you have the symptoms of major depression or not. </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Whether the symptoms have occurred during a particular season for at least two consecutive years or not. </span></li>
</ul>
<p><span style="font-weight: 400;">If the answers to those questions are yes, you may be dealing with SAD. </span></p>
<p> </p>
<h2><b>How Do You Treat Seasonal Affective Disorder? </b></h2>
<p><span style="font-weight: 400;">You don't necessarily need to go to a doctor or start an exhaustive medication regime to treat your SAD.</span></p>
<p> </p>
<h3><b>Vitamin D for Seasonal Depression</b></h3>
<p><span style="font-weight: 400;">Vitamin D is a common over-the-counter treatment method for Seasonal Affective Disorder. There is some evidence from patients who tested low in vitamin D that supplements helped alleviate their symptoms. However, the effectiveness of vitamin D in treating seasonal depression is </span><a href="https://www.everydayhealth.com/depression/treatment/ways-to-ease-seasonal-depression/" target="_blank" rel="noopener"><span style="font-weight: 400;">not proven by experts</span></a><span style="font-weight: 400;">. </span></p>
<p> </p>
<h3><b>Light Therapy for Seasonal Affective Disorder</b></h3>
<p><span style="font-weight: 400;">Light therapy treats seasonal depression by providing more light to the patient, usually with a box emitting light that mimics the light in the sky shortly after sunrise. By emitting this light, the box exposes you to the light you would normally experience during warmer months, all while eliminating any risks of skin cancer or sunburns from the harsh UV light emitted by the sun. This form of treatment is </span><a href="https://healthmatters.nyp.org/what-to-know-about-seasonal-affective-disorder/" target="_blank" rel="noopener"><span style="font-weight: 400;">the most effective and studied treatment</span></a><span style="font-weight: 400;"> for seasonal affective disorder. </span></p>
<p> </p>
<h3><b>Exercise for Seasonal Affective Disorder</b></h3>
<p><span style="font-weight: 400;">Exercise is an effective way to boost your mood and combat any form of depression, seasonal or otherwise. While exercising, your body releases endorphins, improving your body's mood and reducing pain. Exercise can also help boost your metabolism, raise self-esteem, reduce anxiety and improve your sleep to make you feel healthier overall. </span></p>
<p> </p>
<h3><b>Keep a Healthy Sleep Schedule</b></h3>
<p><span style="font-weight: 400;">Keeping a regular sleep schedule is a critical part of fighting seasonal depression. Sleeping too much can compound any symptoms of depression. Try to go to sleep and wake up at the same time to establish a regular schedule. </span></p>
<p> </p>
<h2><b>When Should You See a Specialist? </b></h2>
<p><span style="font-weight: 400;">Certain instances of Seasonal Affective Disorder call for a visit to a specialist. Some </span><a href="https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651" target="_blank" rel="noopener"><span style="font-weight: 400;">complications of SAD</span></a><span style="font-weight: 400;"> include: </span></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Social withdrawal. </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Work or school problems. </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Substance abuse. </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Anxiety. </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Eating disorders. </span></li>
<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Suicidal thoughts.</span></li>
</ul>
<p><span style="font-weight: 400;">Another reason to see your doctor is if one of the above mentioned treatments does not work for you. In that case, it may be worth talking to your doctor about </span><a href="https://www.everydayhealth.com/depression/treatment/ways-to-ease-seasonal-depression/" target="_blank" rel="noopener"><span style="font-weight: 400;">using antidepressants</span></a><span style="font-weight: 400;">. Be sure to clear antidepressant usage with a specialist beforehand. </span></p>
<p> </p>
<h2><b>Seasonal Affective Disorder Is a Real and Serious Condition</b></h2>
<p><span style="font-weight: 400;">Just because the weather gets colder doesn't mean your mood has to get darker! Seasonal Affective Disorder is a serious condition that can dampen even the brightest holiday spirits. You can treat SAD by addressing the underlying causes and developing healthy habits. Expose yourself to as much light as possible, exercise regularly and maintain a healthy sleep schedule to limit the symptoms of Seasonal Affective Disorder and reclaim your holiday joy!</span></p></div>
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</div>https://topdoctormagazine.com/wp-content/uploads/2022/12/sad.pnghttps://topdoctormagazine.com/issues/what-seasonal-affective-disorder-sad-is-and-how-to-combat-it/27105How To Change Your Circadian Rhythm2022-12-06 21:41:10<div class="et_pb_section et_pb_section_54 et_section_regular" >
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<div class="et_pb_text_inner"><p><span style="font-weight: 400;">Have you ever flown outside your time zone and felt groggy? Or maybe you've had a day where your body felt sluggish? That's not your imagination, but your body's clock, the circadian rhythm, out of sync with your schedule or surroundings.</span></p>
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<h2><b>What Is the Circadian Rhythm?</b></h2>
<p><span style="font-weight: 400;">The circadian rhythm is your body's clock that </span><a href="https://www.sleepfoundation.org/circadian-rhythm/can-you-change-your-circadian-rhythm" target="_blank" rel="noopener"><span style="font-weight: 400;">controls various processes</span></a><span style="font-weight: 400;"> in the body, ranging from sleep to appetite and even hormone release. It is the result of a cluster of 20,000 nerves in the hypothalamus of your brain called the suprachiasmatic nucleus. These neurons trigger the release of various hormones, such as melatonin, to keep your body energized during the day and help it sleep at night. </span></p>
<p><span style="font-weight: 400;">This release and regulation of hormones creates your body's daily cycles, some of which you've probably noticed yourself. You might find that you have more energy during a particular time in the day or generally get hungry at the same time each day. The consistency of such feelings is thanks to your body's internal regulation of its circadian rhythm. </span></p>
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<h2><b>Why the Circadian Rhythm Is Important</b></h2>
<p><span style="font-weight: 400;">Your circadian rhythm is important because it controls almost every part of your day regarding your body's energy and regulatory functions. When that rhythm gets disrupted, it affects your body's delicate balance. For example, if you have a hard time sleeping regularly, then your </span><a href="https://health.clevelandclinic.org/how-to-reset-circadian-rhythm/" target="_blank" rel="noopener"><span style="font-weight: 400;">hunger</span></a><span style="font-weight: 400;"> can be adversely affected, either through a disruption of your appetite or of the times when you are hungry. Besides your hunger, these disruptions can also increase the risk of </span><a href="https://www.webmd.com/sleep-disorders/find-circadian-rhythm" target="_blank" rel="noopener"><span style="font-weight: 400;">severe conditions</span></a><span style="font-weight: 400;"> such as diabetes, obesity and depression. </span></p>
<p><span style="font-weight: 400;">Disruptions to your rhythm can also </span><a href="https://health.clevelandclinic.org/how-to-reset-circadian-rhythm/" target="_blank" rel="noopener"><span style="font-weight: 400;">unbalance your energy cycles</span></a><span style="font-weight: 400;">, making it harder to fall asleep and wake up. In addition, your energy levels will be disrupted during the day; therefore, focusing on tasks and maintaining energy in the middle of the day will become challenging. This lack of energy will only worsen as the day continues, and you can experience problems staying awake in the evening as your body tries to adjust its disrupted rhythm. </span></p>
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<h2><b>How Your Circadian Rhythm Can Be Disrupted </b></h2>
<p><span style="font-weight: 400;">The circadian rhythm can be disrupted in various ways. One disruption you're likely familiar with is </span><a href="https://www.risescience.com/blog/reset-circadian-rhythm#reset" target="_blank" rel="noopener"><span style="font-weight: 400;">jet lag</span></a><span style="font-weight: 400;">. The change in time zones can confuse your circadian rhythm by giving it light and schedule signals different from expectations. Likewise, daylight savings has a similar effect on your rhythm.</span></p>
<p><span style="font-weight: 400;">Your rhythm is also easily affected by forcibly changing your sleep schedule. Whether changing from a day to a night shift, disrupting your sleep schedule through medications or alcohol or even just not having a consistent bedtime, keeping your body from sleeping and rising at consistent times ca