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<?xml version="1.0" encoding="UTF-8"?> <articles> <article> <ID>18909</ID> <title>5 Teas That May Support the Immune System</title> <publishDate>2023-03-20 22:40:06</publishDate> <description><div class="et_pb_section et_pb_section_1 et_section_regular" > <div class="et_pb_row et_pb_row_1"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_1 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_0 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_0 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_1 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_2 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_1 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">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. <h2> </h2> <h2>How Does Tea Support the Immune System?</h2> 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. <h2> </h2> <h2>#1: Green Tea</h2> Green tea has overall positive benefits for your body. This healthy source of <a href="https://en.wikipedia.org/wiki/Catechin" target="_blank" rel="noopener">catechins</a> and antioxidants is especially effective against <a href="https://www.cancer.gov/publications/dictionaries/cancer-terms/def/free-radical" target="_blank" rel="noopener">free radicals</a>. 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. Furthermore, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2855614/" target="_blank" rel="noopener">long-term consumption of green tea</a> reduces the risk of diseases such as: <ul> <li style="font-weight: 400;" aria-level="1">Liver diseases;</li> <li style="font-weight: 400;" aria-level="1">Viral diseases;</li> <li style="font-weight: 400;" aria-level="1">Coronary diseases;</li> <li style="font-weight: 400;" aria-level="1">Bacterial infections;</li> <li style="font-weight: 400;" aria-level="1">Obesity;</li> <li style="font-weight: 400;" aria-level="1">Type II diabetes.</li> </ul> <h2> </h2> <h2>#2: Black Tea</h2> 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 (i.e., 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! <h2> </h2> <h2>#3: Ginger Tea</h2> 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. 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. <h2> </h2> <h2>#4: White Tea </h2> 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 <a href="https://www.sciencedaily.com/releases/2004/05/040526070934.htm" target="_blank" rel="noopener">are proven</a> to be effective against fungal, bacterial and viral infections. In addition, white tea protects the immune cells responsible for locating cancerous by-products. <h2> </h2> <h2>#5: Turmeric Tea</h2> The last but not least beverage on our list is turmeric tea. This amazing beverage promotes the function of <a href="https://pubmed.ncbi.nlm.nih.gov/17211725/" target="_blank" rel="noopener">T and B cells</a>, which are essential parts of the immune system. Moreover, turmeric tea fights inflammation, arthritis, asthma, allergies, diabetes, cancer and heart diseases. <h2> </h2> <h2>A Parting Reminder</h2> 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!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/08/tea.png</images> <url>https://topdoctormagazine.com/issues/5-teas-that-may-support-the-immune-system/</url> </article> <article> <ID>26454</ID> <title>What are the Most Common Intermittent Fasting Types?</title> <publishDate>2023-03-20 05:36:49</publishDate> <description><div class="et_pb_section et_pb_section_2 et_section_regular" > <div class="et_pb_row et_pb_row_2"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_2 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_1 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_3 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_4 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_5 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_2 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><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">Intermittent fasting</a> 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. Intermittent fasting comes with its own vast array of benefits, such as <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">reducing your risk of chronic diseases such as heart disease and diabetes</a>. Fasting also helps to boost your metabolism and burn fat more effectively. 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! &nbsp; <h2>What is Intermittent Fasting?</h2> Intermittent fasting is a dietary pattern that cycles between periods of fasting and non-fasting. 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. 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. &nbsp; <h2>Intermittent Fasting Intervals</h2> 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. 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. &nbsp; <h2>The 16/8 Method or Leangains Protocol</h2> The 16/8 method involves fasting for 16 hours and eating only during an 8-hour window. Also called the <a href="https://www.strongerbyscience.com/intermittent-fasting-study/" target="_blank" rel="noopener">Leangains protocol</a>, 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. 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. &nbsp; <h2>18/6 Interval</h2> 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. &nbsp; <h2>Warrior Diet (20/4 Interval)</h2> <a href="https://www.medicalnewstoday.com/articles/warrior-diet#what-it-is" target="_blank" rel="noopener">The Warrior Diet</a> 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. 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. &nbsp; <h2>OMAD Diet</h2> The <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">OMAD diet</a>, 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. Some evidence suggests that the OMAD diet can help with weight loss. A small <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2645638/" target="_blank" rel="noopener">study</a> found that people who followed the diet for eight weeks lost more weight than those with more meals with the same caloric intake. 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. &nbsp; <h2>Intermittent Fasting Risks</h2> 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. The <a href="https://www.healthline.com/nutrition/intermittent-fasting-side-effects#9.-Malnutrition" target="_blank" rel="noopener">risks of intermittent fasting</a> 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 <a href="https://www.health.harvard.edu/heart-health/not-so-fast-pros-and-cons-of-the-newest-diet-trend" target="_blank" rel="noopener">electrolyte imbalance and malnutrition</a>. 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. &nbsp; <h2>Intermittent Fasting while Breastfeeding</h2> 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. 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. &nbsp; <h2>A Parting Reminder</h2> 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! </div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/10/Intermittent-Fasting.png</images> <url>https://topdoctormagazine.com/issues/what-are-the-most-common-intermittent-fasting-types/</url> </article> <article> <ID>18900</ID> <title>Is Your Positivity Toxic?</title> <publishDate>2023-03-19 22:25:43</publishDate> <description><div class="et_pb_section et_pb_section_3 et_section_regular" > <div class="et_pb_row et_pb_row_3"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_3 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_2 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_6 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_7 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_8 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_3 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Too much of anything is bad, even when it's something good. 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 looking at the bright side will not fix a situation. 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. <h2> </h2> <h2>What is Toxic Positivity?</h2> According to <a href="https://thepsychologygroup.com/toxic-positivity-the-dark-side-of-positive-vibes/" target="_blank" rel="noopener">The Psychology Group</a>, 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. 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. 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. <h2> </h2> <h2>Is Toxic Positivity Real?</h2> Toxic positivity is real, and you can spot the signs when you or someone you know might be guilty of toxic positivity. <h3> </h3> <h3>Signs of Toxic Positivity to Look Out For</h3> <ul> <li style="font-weight: 400;" aria-level="1">Hiding or disguising your true feelings;</li> <li style="font-weight: 400;" aria-level="1">Minimizing other people's experiences and emotions by using 'feel good' statements;</li> <li style="font-weight: 400;" aria-level="1">Feeling guilty for feeling negative emotions like sadness, anger or disappointment;</li> <li style="font-weight: 400;" aria-level="1">Brushing off your problems with an 'it is what it is' attitude</li> <li style="font-weight: 400;" aria-level="1">Shaming or chastising others for expressing negative emotions or anything other than positivity;</li> <li style="font-weight: 400;" aria-level="1">Invalidating someone's emotional experience by saying things like 'it could be worse';</li> <li style="font-weight: 400;" aria-level="1">Dismissing emotions or trying to sweep them under the rug.</li> </ul> If you found yourself nodding and gasping, that's me! 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. <h2> </h2> <h2>Toxic Positivity versus Optimism</h2> 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! 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. 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. <h2> </h2> <h2>How To Avoid Toxic Positivity</h2> The way to overcome your toxic positivity is by allowing yourself to feel all the negative emotions. <a href="https://www.instagram.com/thatgirl_jmarie/" target="_blank" rel="noopener">Jasmine Marie</a>, a breathwork coach and founder of <a href="https://www.instagram.com/blackgirlsbreathing/" target="_blank" rel="noopener">Black Girls Breathing,</a> 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. Instead, Jasmine encourages us to use these feelings as indicators to become more aware of ourselves. Ask yourself, what do I need to pay attention to? and what do I need to give myself compassion on? whenever these 'negative' feelings arise. 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. 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.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/08/Positivity-Toxic.png</images> <url>https://topdoctormagazine.com/issues/is-your-positivity-toxic/</url> </article> <article> <ID>26956</ID> <title>The Benefits of Red Light Therapy</title> <publishDate>2023-03-18 12:51:28</publishDate> <description><div class="et_pb_section et_pb_section_4 et_section_regular" > <div class="et_pb_row et_pb_row_4"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_4 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_3 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_9 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_10 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_11 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_4 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Red light is precisely what it sounds like: <a href="https://www.healthline.com/health/red-light-therapy#_noHeaderPrefixedContent" target="_blank" rel="noopener">red-colored light typically emitted by LEDs</a>. 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. &nbsp; <h2>How Red Light Therapy Works</h2> Red light therapy works by shining <a href="https://www.webmd.com/skin-problems-and-treatments/red-light-therapy" target="_blank" rel="noopener">red light directly onto the skin</a>. 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. &nbsp; <h2>Is Red Light Therapy the Same As Infrared?</h2> 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 not visible, whereas red light also emits heat but is visible. &nbsp; <h2>The Difference Between Red and Blue Light</h2> 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. In short, the most significant difference between the two light therapy forms is simply the <a href="https://ledtechnologies.com/blog/red-light-vs-blue-light-therapy/" target="_blank" rel="noopener">light's wavelength</a>, indicated by their color. However, the small wavelength difference can significantly impact the light's therapeutic usage. &nbsp; <h2>Does Red Light or Blue Light Have More Energy?</h2> 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, <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">leads to more energy</a>. &nbsp; <h2>Red Light vs. Blue Light Therapy</h2> 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, <a href="https://ledtechnologies.com/blog/red-light-vs-blue-light-therapy/" target="_blank" rel="noopener">red light therapy</a> enhances your skin cells to make your skin firmer and healthier. 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. &nbsp; <h2>Red Light vs. Blue Light for Eyes</h2> Neither type of light is particularly good for your eyes. Luckily, both forms of light generally come with the <a href="https://ledtechnologies.com/blog/red-light-vs-blue-light-therapy/" target="_blank" rel="noopener">same types of guidance</a>. 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. &nbsp; <h2>Benefits of Red Light Therapy</h2> Since we've examined the mechanics of red light therapy, let's look at its main benefits and uses. &nbsp; <h3>Red Light Therapy for Stretch Marks</h3> 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 <a href="https://www.healthline.com/health/red-light-therapy" target="_blank" rel="noopener">red light to reduce stretch marks and wrinkles</a>. &nbsp; <h3>Red Light Therapy for Pain</h3> Red light therapy is also able to alleviate pain. The types of pain red light therapy can help with are very diverse, such as: <ul> <li style="font-weight: 400;" aria-level="1">Dental; </li> <li style="font-weight: 400;" aria-level="1">Osteoarthritis; </li> <li style="font-weight: 400;" aria-level="1">Inflammation of muscle fibers (tendonitis); </li> <li style="font-weight: 400;" aria-level="1">Back, neck and wound pain.</li> </ul> &nbsp; <h3>Red Light Therapy for Eczema, Acne and Psoriasis</h3> Red light therapy also reduces skin conditions that inflame or irritate skin cells, such as <a href="https://my.clevelandclinic.org/health/articles/22114-red-light-therapy" target="_blank" rel="noopener">psoriasis, eczema and acne</a>, by stimulating the skin cells to be more energized and healthier. This, in turn, causes the skin cells to <a href="https://ledtechnologies.com/blog/red-light-vs-blue-light-therapy/" target="_blank" rel="noopener">heal and grow quicker</a>, reducing the damage caused by inflammation and irritation. &nbsp; <h3>Is Red Light or Blue Light Better for Acne?</h3> 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 <a href="https://www.healthline.com/health/red-light-therapy" target="_blank" rel="noopener">more commonly used to treat acne</a>. &nbsp; <h3>Can Red Light Therapy Help You Lose Weight?</h3> Unfortunately, while red light therapy has many well-documented uses and benefits, weight loss is not one of them. Red light has <a href="https://my.clevelandclinic.org/health/articles/22114-red-light-therapy" target="_blank" rel="noopener">not yet been shown to improve weight loss</a>. So, while it's an excellent tool for cosmetic improvement, its application is primarily focused on the skin. &nbsp; <h2>Red Light Therapy Usage Tips</h2> But how do people get these benefits from red light therapy, and how should I use it to maximize its effect? Here are some common examples of technologies that use red light therapy and some tips regarding the usage of red light therapy: &nbsp; <h3>Red Light Therapy Pod</h3> A red light therapy pod is a large bed-like structure in which you are <a href="https://prismlightpod.com/" target="_blank" rel="noopener">exposed to red light</a>. Because the light touches every part of your body, your whole skin will benefit from the red light therapy benefits in a shorter time. &nbsp; <h3>Red Light Therapy vs. Infrared Sauna</h3> 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. &nbsp; <h2>How Much Red Light Therapy Is Too Much?</h2> 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 <a href="https://platinumtherapylights.com/blogs/news/red-light-therapy-how-often" target="_blank" rel="noopener">dangerous for your skin</a>. &nbsp; <h2>Can Red Light Therapy Hurt Your Eyes?</h2> Red light therapy can be harmful to your eyes. If your eyes are exposed directly or too much, there is a <a href="https://www.healthline.com/health/red-light-therapy#risks" target="_blank" rel="noopener">potential for damage</a>. Thus, it's advisable to wear eye protection while undergoing treatment. &nbsp; <h2>Red Light Therapy While Pregnant</h2> Red light therapy is <a href="https://rouge.care/blogs/rouge-red-light-therapy-blog/red-light-therapy-during-pregnancy-is-it-safe" target="_blank" rel="noopener">completely safe during pregnancy</a>. Indeed, one of the most significant benefits of red light therapy is its <a href="https://rouge.care/blogs/rouge-red-light-therapy-blog/red-light-therapy-during-pregnancy-is-it-safe" target="_blank" rel="noopener">safety</a>. Being pregnant <a href="https://rouge.care/blogs/rouge-red-light-therapy-blog/red-light-therapy-during-pregnancy-is-it-safe" target="_blank" rel="noopener">does not increase the risk factor</a> 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! &nbsp; <h2>A Parting Reminder</h2> 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!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/11/red-light.png</images> <url>https://topdoctormagazine.com/issues/the-benefits-of-red-light-therapy/</url> </article> <article> <ID>26445</ID> <title>Eczema: What Is It?</title> <publishDate>2023-03-17 05:15:28</publishDate> <description><div class="et_pb_section et_pb_section_5 et_section_regular" > <div class="et_pb_row et_pb_row_5"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_5 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_4 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_12 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_13 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_14 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_5 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">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.   &nbsp; <h2>Eczema: What Is It? </h2> Eczema, also called atopic dermatitis, 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 (i.e., infantile eczema and childhood eczema), especially those going through puberty. But this does not mean adults are safe from eczema.   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.  &nbsp; <h2>Types of Eczema </h2> 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.   &nbsp; <h3>Atopic Dermatitis </h3> 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.   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.   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.   &nbsp; <h3>Contact Dermatitis </h3> 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.   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:  <ul> <li style="font-weight: 400;" aria-level="1">Solvents;</li> <li style="font-weight: 400;" aria-level="1">Cement;</li> <li style="font-weight: 400;" aria-level="1">Weed killers;</li> <li style="font-weight: 400;" aria-level="1">Acids and alkalis;</li> <li style="font-weight: 400;" aria-level="1">Hair dyes;</li> <li style="font-weight: 400;" aria-level="1">Different types of shampoo;</li> <li style="font-weight: 400;" aria-level="1">Fabric softeners and harsh detergents. </li> </ul> 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:  <ul> <li style="font-weight: 400;" aria-level="1">Latex;</li> <li style="font-weight: 400;" aria-level="1">Fabrics and clothing dyes;</li> <li style="font-weight: 400;" aria-level="1">Glue and adhesive;</li> <li style="font-weight: 400;" aria-level="1">Plants like sumac, poison oak and poison ivy;</li> <li style="font-weight: 400;" aria-level="1">Medications such as oral antibiotics and topical;</li> <li style="font-weight: 400;" aria-level="1">Makeup and different cosmetics;</li> <li style="font-weight: 400;" aria-level="1">Nail polish.</li> </ul> &nbsp; <h3><a href="https://www.mayoclinic.org/diseases-conditions/neurodermatitis/symptoms-causes/syc-20375634">Neurodermatitis</a> </h3> 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.  &nbsp; <h3>Dyshidrotic Eczema </h3> 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.   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.  &nbsp; <h3>Nummular Eczema </h3> 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:  <ul> <li style="font-weight: 400;" aria-level="1">Cold weather;</li> <li style="font-weight: 400;" aria-level="1">Bacterial skin infections;</li> <li style="font-weight: 400;" aria-level="1">Insect bites;</li> <li style="font-weight: 400;" aria-level="1">Dry skin;</li> <li style="font-weight: 400;" aria-level="1">Injuries such as burns, friction and slashes;</li> <li style="font-weight: 400;" aria-level="1">Certain medication;</li> <li style="font-weight: 400;" aria-level="1">Atopic dermatitis.</li> </ul> &nbsp; <h3><a href="https://www.mayoclinic.org/diseases-conditions/seborrheic-dermatitis/symptoms-causes/syc-20352710">Seborrheic Dermatitis</a> </h3> 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: <ul> <li style="font-weight: 400;" aria-level="1">Certain medications;</li> <li style="font-weight: 400;" aria-level="1">Weak immune system;</li> <li style="font-weight: 400;" aria-level="1">Illnesses such as (e.g., HIV, AIDS and cancer) and alcoholic pancreatitis;</li> <li style="font-weight: 400;" aria-level="1">Going through an arduous recovery, especially from a heart attack.</li> </ul> &nbsp; <h3><a href="https://www.msdmanuals.com/professional/dermatologic-disorders/dermatitis/stasis-dermatitis">Stasis Dermatitis</a> </h3> Stasis dermatitis is the type of eczema that usually spreads around the lower legs. The main cause of stasis dermatitis is a condition called <a href="https://www.mayoclinic.org/diseases-conditions/edema/symptoms-causes/syc-20366493" target="_blank" rel="noopener">chronic edema</a>. 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 <a href="https://www.ncbi.nlm.nih.gov/books/NBK537332/" target="_blank" rel="noopener">lichenification</a>.   &nbsp; <h2>Eczema Symptoms </h2> 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: <ul> <li style="font-weight: 400;" aria-level="1">Itching;</li> <li style="font-weight: 400;" aria-level="1">Dry skin;</li> <li style="font-weight: 400;" aria-level="1">Sensitive skin;</li> <li style="font-weight: 400;" aria-level="1">Swelling;</li> <li style="font-weight: 400;" aria-level="1">Oozing;</li> <li style="font-weight: 400;" aria-level="1">Crusting of the skin;</li> <li style="font-weight: 400;" aria-level="1">Inflammation;</li> <li style="font-weight: 400;" aria-level="1">Discoloration of the skin patch;</li> <li style="font-weight: 400;" aria-level="1">Lathery or scaly skin patches.</li> </ul> &nbsp; <h2>Body Areas Predisposed to Eczema </h2> 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.   &nbsp; <h2>How Often Does Eczema Flare Up?</h2> 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.   &nbsp; <h3>Eczema Versus Psoriasis </h3> 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.   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.   &nbsp; <h3>Eczema Versus Hives </h3> 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.   &nbsp; <h3>Eczema Versus Rosacea </h3> 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.   &nbsp; <h3>Eczema Versus Shingles </h3> 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: <ul> <li style="font-weight: 400;" aria-level="1">Rashes caused by shingles appear on only one side of the body, while the rash caused by eczema spreads on both sides.</li> <li style="font-weight: 400;" aria-level="1">Shingles cause burning and tingling before the rash appears;</li> <li style="font-weight: 400;" aria-level="1">Shingles cause fatigue;</li> <li style="font-weight: 400;" aria-level="1">Shingles usually disappear after a few weeks, while eczema is chronic. </li> </ul> &nbsp; <h2>Eczema during Pregnancy </h2> 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.  &nbsp; <h2>Can Eczema Cause Hair Loss?</h2> Only seborrheic dermatitis can cause <a href="https://www.hshairclinic.co.uk/news/eczema-psoriasis-and-hair-loss" target="_blank" rel="noopener">hair loss</a> 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.   &nbsp; <h2>Facial Eczema Treatments</h2> 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 <a href="https://www.mayoclinic.org/diseases-conditions/atopic-dermatitis-eczema/diagnosis-treatment/drc-20353279" target="_blank" rel="noopener">treatment modalities</a> are: <ul> <li style="font-weight: 400;" aria-level="1">Topical treatments such as creams and mild soaps to stop the itching and repair the skin;</li> <li style="font-weight: 400;" aria-level="1">Prescription medications that fight the infection and control the inflammation;</li> <li style="font-weight: 400;" aria-level="1">Therapies such as wet dressings, counseling and light therapy;</li> <li style="font-weight: 400;" aria-level="1">Behavior modification to stop scratching yourself.</li> </ul> &nbsp; <h2>Eczema Foods to Avoid </h2> 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 <a href="https://www.medicalnewstoday.com/articles/320855#elimination-diet" target="_blank" rel="noopener">common foods</a> that trigger eczema and eczema flare-up are: <ul> <li style="font-weight: 400;" aria-level="1">Dairy;</li> <li style="font-weight: 400;" aria-level="1">Eggs;</li> <li style="font-weight: 400;" aria-level="1">Soy;</li> <li style="font-weight: 400;" aria-level="1">Gluten;</li> <li style="font-weight: 400;" aria-level="1">Wealth;</li> <li style="font-weight: 400;" aria-level="1">Citrus fruits;</li> <li style="font-weight: 400;" aria-level="1">Nuts;</li> <li style="font-weight: 400;" aria-level="1">Spices;</li> <li style="font-weight: 400;" aria-level="1">Tomatoes;</li> <li style="font-weight: 400;" aria-level="1">Pears.</li> </ul> &nbsp; <h2>Can Eczema Be Cured? </h2> Unfortunately, there is <a href="https://my.clevelandclinic.org/health/diseases/9998-eczema" target="_blank" rel="noopener">no absolute cure</a> 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.   &nbsp;  A Parting Reminder   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.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/10/Eczema.png</images> <url>https://topdoctormagazine.com/issues/eczema-what-is-it/</url> </article> <article> <ID>18527</ID> <title>Augmented Reality and Medicine</title> <publishDate>2023-03-16 22:30:39</publishDate> <description><div class="et_pb_section et_pb_section_6 et_section_regular" > <div class="et_pb_row et_pb_row_6"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_6 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_5 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_15 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_16 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_17 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_6 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">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. 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. <h2> </h2> <h2>What is Augmented Reality? </h2> 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. A good example of AR technology is Google's old <a href="https://www.techtarget.com/iotagenda/definition/Google-Glass" target="_blank" rel="noopener">Google Glass</a> 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. &nbsp; <h2>How is Augmented Reality Used Daily?</h2> 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. &nbsp; <h3>Visualizing New Finishes or Furniture in Your House</h3> 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. With AR, you can simply pull up a digital image of your new sofa and <a href="https://smartteksas.com/blog/what-is-augmented-reality-ar-and-how-does-it-work/" target="_blank" rel="noopener">see it in your current living room.</a> 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. &nbsp; <h3>Bringing Labels on Wine Bottles to Life</h3> 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 <a href="https://www.livingwinelabels.com/en-us" target="_blank" rel="noopener">Living Wine Labels</a> 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. &nbsp; <h3>Translating Signs into Different Languages</h3> 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 <a href="https://www.wired.com/2010/12/word-lens-augmented-reality-app-translates-street-signs-instantly/" target="_blank" rel="noopener">Word Lens</a>, a smartphone app that allows users to use their cameras to translate street signs and text in real-time. Apps like <a href="https://apps.apple.com/us/app/words-lens/id1489872903" target="_blank" rel="noopener">Word Lens</a> work almost magically by replacing the original text with translated text in the <a href="https://www.wired.com/2010/12/word-lens-augmented-reality-app-translates-street-signs-instantly/" target="_blank" rel="noopener">same font and size as the original</a>, giving you a digital window into a world where all the signs and words are translated into your language of choice. </div> </div><div class="et_pb_module et_pb_image et_pb_image_0"> <img src="https://topdoctormagazine.com/wp-content/uploads/2022/07/professional-scientist-wearing-virtual-reality-glasses-using-medical-inovation-lab-team-researchers-working-with-equipment-device-future-medicine-healthcare-professional-vision-simulator.jpg" alt="" title="professional-scientist-wearing-virtual-reality-glasses-using-medical-inovation-lab-team-researchers-working-with-equipment-device-future-medicine-healthcare-professional-vision-simulator" class="wp-image-18535" /> </div><div class="et_pb_module et_pb_text et_pb_text_7 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h2>How Does Augmented Reality Work?</h2> So how exactly does all of this seemingly magical technology work? Through a concept called Volumetric Video. Volumetric Video works <a href="https://www.immersivelearning.news/2022/03/16/what-is-volumetric-video-and-why-it-matters-to-the-enterprise/" target="_blank" rel="noopener">by capturing a three-dimensional object or space,</a> 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 <a href="https://www.immersivelearning.news/2022/03/16/what-is-volumetric-video-and-why-it-matters-to-the-enterprise/" target="_blank" rel="noopener">three-dimensional space an object occupies</a>. By reproducing that volume, you can make an object digitally interactive as it would be in the real world. 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. &nbsp; <h2>How Can Augmented Reality Impact Medicine?</h2> AR can <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">reinvent how patients experience medical care</a> by helping them visualize results, make medical advice more memorable and explain how a treatment or illness will affect them. &nbsp; <h3>Prosthetics </h3> 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. &nbsp; <h3>Aesthetics</h3> 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. 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 <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">doctor to tailor it to their preferences</a>. This will lead to greater patient satisfaction and easier communication for doctors. 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. 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! &nbsp; <h2>Closing Thoughts about Augmented Reality and Medicine </h2> 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. 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.</div> </div> </div> </div><div class="et_pb_row et_pb_row_7"> <div class="et_pb_column et_pb_column_2_5 et_pb_column_7 et_pb_css_mix_blend_mode_passthrough"> <div class="et_pb_module et_pb_divider_0 et_pb_space et_pb_divider_hidden"><div class="et_pb_divider_internal"></div></div> </div><div class="et_pb_column et_pb_column_3_5 et_pb_column_8 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_8 et_pb_text_align_center et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h3>Subscribe Now to Stay Current!</h3> Want to know more about how AR will impact the performance of your clinic and your relationship with your patients? Join our newsletter to stay up to date as we dive deeper into this emerging field of medicine.</div> </div> <div id="et_pb_contact_form_0" class="et_pb_module et_pb_contact_form_0 et_pb_recaptcha_enabled et_pb_contact_form_container clearfix" data-form_unique_num="0" data-form_unique_id="e2f61e53-816b-4684-a30e-3e9d361352e9"> <div class="et-pb-contact-message"></div> <div class="et_pb_contact"> <form class="et_pb_contact_form clearfix" method="post" action="https://topdoctormagazine.com/xml/"> <label for="et_pb_contact_name_0" class="et_pb_contact_form_label">Name</label> <input type="text" id="et_pb_contact_name_0" class="input" value="" name="et_pb_contact_name_0" data-required_mark="required" data-field_type="input" data-original_id="name" placeholder="Name"> <label for="et_pb_contact_email_0" class="et_pb_contact_form_label">Email Address</label> <input type="text" id="et_pb_contact_email_0" class="input" value="" name="et_pb_contact_email_0" data-required_mark="required" data-field_type="email" data-original_id="email" placeholder="Email Address"> <input type="hidden" value="et_contact_proccess" name="et_pb_contactform_submit_0"/> <div class="et_contact_bottom_container"> <button type="submit" name="et_builder_submit_button" class="et_pb_contact_submit et_pb_button" data-icon="&#x3d;">Submit</button> </div> <input type="hidden" id="_wpnonce-et-pb-contact-form-submitted-0" name="_wpnonce-et-pb-contact-form-submitted-0" value="fc46b3fb25" /><input type="hidden" name="_wp_http_referer" value="/xml/" /> </form> </div> </div> </div> </div><div class="et_pb_row et_pb_row_8"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_9 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_blurb et_pb_blurb_0 et_clickable et_pb_text_align_left et_pb_blurb_position_top et_pb_bg_layout_light"> <div class="et_pb_blurb_content"> <div class="et_pb_main_blurb_image"><a href="https://topdoctormagazine.com/research/news/the-medical-metaverse-useful-data-and-simulations-for-medicine-in-the-palm-of-your-hand/"><img src="https://topdoctormagazine.com/wp-content/uploads/2022/08/scientist-doctor-with-augmented-reality-glasses-3d-vr-2.jpg" alt="" class="et-waypoint et_pb_animation_top et_pb_animation_top_tablet et_pb_animation_top_phone wp-image-19079" /></a></div> <div class="et_pb_blurb_container"> <h4 class="et_pb_module_header"><a href="https://topdoctormagazine.com/research/news/the-medical-metaverse-useful-data-and-simulations-for-medicine-in-the-palm-of-your-hand/">Part 2: The Medical Metaverse: Useful Data and Simulations for Medicine in the Palm of Your Hand</a></h4> <div class="et_pb_blurb_description">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...</div> </div> </div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/07/doctor-virtual-glasses-laboratory-conducts-experiment-nanotechnology-medicine.jpg</images> <url>https://topdoctormagazine.com/research/news/augmented-reality-and-medicine/</url> </article> <article> <ID>26949</ID> <title>Everything You Need to Know about Cryotherapy</title> <publishDate>2023-03-16 12:07:16</publishDate> <description><div class="et_pb_section et_pb_section_7 et_section_regular" > <div class="et_pb_row et_pb_row_9"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_10 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_6 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_18 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_19 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_20 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_9 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">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.  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.   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 <a href="https://www.mayoclinic.org/tests-procedures/cryoablation-for-cancer/about/pac-20385216" target="_blank" rel="noopener">cryoablation or cryosurgery</a>. Surgical application of liquid nitrogen into affected areas can assist in the removal of cancerous cells or tumors.   &nbsp; <h2>What Are the Benefits of Cryotherapy?</h2> &nbsp; <h3>Pain Alleviation</h3> 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.   It has been observed that cryotherapy can also alleviate migraines. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3727573/" target="_blank" rel="noopener">Research</a> shows that putting a cold compress onto the carotid arteries on the neck decreases migraine's debilitating effects. Additionally, <a href="https://www.ncbi.nlm.nih.gov/pubmed/10832164" target="_blank" rel="noopener">empirical evidence</a> points out that whole body cryotherapy soothes arthritic pains.   Cryotherapy is also used in the <a href="https://www.northeastcollege.edu/webdocs/ic/IQA/IQAFiles/Protocols/Chapter4/Cryotherapy4_1.pdf" target="_blank" rel="noopener">treatment of nerve-related pains</a>. 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.   &nbsp; <h3>Treatment of Mood Disorders</h3> The use of whole-body cryotherapy may sound unusual in treating mood disorders. However, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2734249/" target="_blank" rel="noopener">studies</a> have observed that patients suffering from depression and anxiety disorders have improved moods after whole-body cryotherapy sessions.   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.   &nbsp; <h3>Treatment of Low-Risk Tumors and Growths</h3> As mentioned earlier, cryotherapy can be used in the treatment of tumors. It has been <a href="https://www.cancerresearchuk.org/about-cancer/cancer-in-general/treatment/other/cryotherapy" target="_blank" rel="noopener">found</a> that by targeting specific areas, cryosurgery or cryoablation can be used as a direct treatment for prostate, skin and cervical cancers.   The abnormal cells are frozen and killed off by inserting a cryoprobe into specific target spots. Some treatments require multiple sessions of cryotherapy.   &nbsp; <h3>Treatment of Skin Conditions</h3> Cryotherapy can also eliminate benign skin lesions, blemishes and other skin conditions. These common skin problems can be fixed simply through <a href="https://www.aafp.org/afp/2004/0515/p2365.html" target="_blank" rel="noopener">spray or spot freeze techniques. </a>  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.   &nbsp; <h2>Potential Risks of Cryotherapy</h2> 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.   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.   &nbsp; <h2>A Parting Reminder</h2> 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.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/11/cryotherapy.png</images> <url>https://topdoctormagazine.com/issues/everything-you-need-to-know-about-cryotherapy/</url> </article> <article> <ID>27505</ID> <title>High Protein Snack Recipes: Easy, Homemade, for Vegetarians, Vegans and Pregnant Women!</title> <publishDate>2023-03-15 15:13:11</publishDate> <description><div class="et_pb_section et_pb_section_8 et_section_regular" > <div class="et_pb_row et_pb_row_10"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_11 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_7 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_21 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_22 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_23 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_10 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">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. 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. 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! 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! &nbsp; <h2>Why Protein Snacks?</h2> The word 'snack' conjures up images of greasy, salty, and super unhealthy treats, and for that, the word has plenty of negative connotations. <a href="https://www.eatingbirdfood.com/high-protein-snacks/" target="_blank" rel="noopener">However, snacks are beneficial</a> 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. <a href="https://www.eatingbirdfood.com/high-protein-snacks/" target="_blank" rel="noopener">High protein snacks</a> satisfy cravings, perfect for pregnant women and are great ways to repair muscles! &nbsp; <h2>Protein Snack Recipes</h2> 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! &nbsp; <h3>Protein Shakes </h3> <a href="https://www.eatingbirdfood.com/protein-shakes/" target="_blank" rel="noopener">Protein shakes</a> 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! Here's a simple way to make this <a href="https://www.eatingbirdfood.com/protein-shakes/" target="_blank" rel="noopener">delicious drink</a>: Ingredients: <ul> <li style="font-weight: 400;" aria-level="1">1 cup of ice;</li> <li style="font-weight: 400;" aria-level="1">1 cup of frozen milk ice cubes; </li> <li style="font-weight: 400;" aria-level="1">¼ cup of frozen cauliflower rice (instead of frozen banana);</li> <li style="font-weight: 400;" aria-level="1">Frozen zucchini;</li> <li style="font-weight: 400;" aria-level="1">Frozen fruit such as berries.</li> </ul> &nbsp; Blend all of these ingredients, and adjust ice or ingredients if needed.Add some toppings, and enjoy! Here's another super quick high-protein snack! &nbsp; <h4><a href="https://www.eatingbirdfood.com/protein-shakes/" target="_blank" rel="noopener">Vegan Berry Protein Shake</a></h4> Ingredients: <ul> <li style="font-weight: 400;" aria-level="1">1 scoop (25 g) of vanilla protein powder;</li> <li style="font-weight: 400;" aria-level="1">1 cup of frozen mixed berries;</li> <li style="font-weight: 400;" aria-level="1">A handful of spinach (optional);</li> <li style="font-weight: 400;" aria-level="1">1 cup of non-dairy milk;</li> <li style="font-weight: 400;" aria-level="1">1 tablespoon of cashew or almond butter;</li> <li style="font-weight: 400;" aria-level="1">1/2 teaspoon of chia seeds;</li> <li style="font-weight: 400;" aria-level="1">Ice, if necessary.</li> </ul> Blend the ingredients, and then add any toppings of your choice! &nbsp; <h3>Protein Snacks for Vegetarians </h3> These are the ideal protein snack recipes for vegetarians. They are sweet, filling and protein-packed! &nbsp; <h4><a href="https://www.crispyfoodidea.com/2021/05/keto-peanut-butter-balls.html" target="_blank" rel="noopener">Keto Peanut Butter Balls</a></h4> Ingredients: <ul> <li style="font-weight: 400;" aria-level="1">1 cup of peanut butter;</li> <li style="font-weight: 400;" aria-level="1">½ cup of protein powder;</li> <li style="font-weight: 400;" aria-level="1">⅓ cup of honey;</li> <li style="font-weight: 400;" aria-level="1">2 teaspoons of vanilla extract;</li> <li style="font-weight: 400;" aria-level="1">½ cup of peanuts (optional);</li> </ul> For the chocolate coating; <ul> <li style="font-weight: 400;" aria-level="1">3 ounces of baking chocolate unsweetened;</li> <li style="font-weight: 400;" aria-level="1">3 tablespoons of honey or confectioners swerve sweetener;</li> <li style="font-weight: 400;" aria-level="1">1 tablespoon of olive oil.</li> </ul> &nbsp; Instructions: <ol> <li style="font-weight: 400;" aria-level="1">Mix the peanut butter, protein powder, honey, vanilla extract and peanuts in a food processor or blender.</li> <li style="font-weight: 400;" aria-level="1">Make 1-inch balls from that soft dough and arrange them in a single layer on a baking sheet or a plate. </li> <li style="font-weight: 400;" aria-level="1">Freeze the balls for about 20-30 minutes to make the mixture firmer and less sticky.</li> <li style="font-weight: 400;" aria-level="1">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.</li> <li style="font-weight: 400;" aria-level="1">Remove the peanut butter balls from the freezer and coat the balls in the chocolate mixture. Freeze the balls for more than one hour.</li> </ol> &nbsp; <h4><a href="https://hurrythefoodup.com/low-carb-egg-breakfast-muffins/" target="_blank" rel="noopener">Breakfast Egg Muffins</a></h4> Ingredients: <ul> <li style="font-weight: 400;" aria-level="1">1 bell pepper, red;</li> <li style="font-weight: 400;" aria-level="1">2 spring onions;</li> <li style="font-weight: 400;" aria-level="1">6 eggs;</li> <li style="font-weight: 400;" aria-level="1">1 handful of spinach (or any green leaves);</li> <li style="font-weight: 400;" aria-level="1">½ cup of cheddar cheese (grated, but other cheese is fine, too);</li> <li style="font-weight: 400;" aria-level="1">¼-½ teaspoon of salt;</li> <li style="font-weight: 400;" aria-level="1">4-5 splashes of hot sauce or 1 teaspoon of curry powder.</li> </ul> &nbsp; Instructions: <ol> <li style="font-weight: 400;" aria-level="1">Preheat the oven to 390 F.</li> <li style="font-weight: 400;" aria-level="1">Dice and put the bell pepper and onions into a bowl.</li> <li style="font-weight: 400;" aria-level="1">Chop the spinach and add the leaves to the bowl. </li> <li style="font-weight: 400;" aria-level="1">Add the eggs and salt and mix well.</li> <li style="font-weight: 400;" aria-level="1">Mix in the cheese to the batter.</li> <li style="font-weight: 400;" aria-level="1">Add some hot sauce or curry powder.</li> <li style="font-weight: 400;" aria-level="1">Pour the egg mixture evenly into a greased muffin tin.</li> <li style="font-weight: 400;" aria-level="1">Bake the muffins for 20 minutes. </li> </ol> &nbsp; <h2>Protein Snacks for Pregnant Women</h2> <a href="https://fitasamamabear.com/protein-powder-muffins/#recipe" target="_blank" rel="noopener">Protein is crucial</a>, especially during pregnancy, since it helps the baby grow, build the immune system, repair and build tissues and regulate hormones! Some <a href="https://fitasamamabear.com/protein-powder-muffins/#recipe" target="_blank" rel="noopener">foods that are full of protein</a> include: <ul> <li style="font-weight: 400;" aria-level="1">Kale dip;</li> <li style="font-weight: 400;" aria-level="1">Roasted chickpeas;</li> <li style="font-weight: 400;" aria-level="1">Kale chips;</li> <li style="font-weight: 400;" aria-level="1">Quinoa granola bars;</li> <li style="font-weight: 400;" aria-level="1">Dried fruit, including raisins, peaches or prunes;</li> <li style="font-weight: 400;" aria-level="1">Peanuts, pecans, walnuts, pistachios, almonds, cashews or sunflower seeds.</li> </ul> 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! 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! &nbsp; <h4><a href="https://www.ambitiouskitchen.com/protein-peanut-butter-energy-bites/" target="_blank" rel="noopener">5-Minute Protein Peanut Butter Energy Bites</a></h4> Ingredients: <ul> <li style="font-weight: 400;" aria-level="1">Peanut butter;</li> <li style="font-weight: 400;" aria-level="1">Rolled oats;</li> <li style="font-weight: 400;" aria-level="1">Honey, coconut palm syrup or date syrup;</li> <li style="font-weight: 400;" aria-level="1">Flaxseed meal;</li> <li style="font-weight: 400;" aria-level="1">Chia seeds;</li> <li style="font-weight: 400;" aria-level="1">Vanilla extract;</li> <li style="font-weight: 400;" aria-level="1">Protein powder of choice;</li> <li style="font-weight: 400;" aria-level="1">Cinnamon.</li> </ul> &nbsp; Instructions: With a food processor: <ul> <li style="font-weight: 400;" aria-level="1">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.</li> </ul> Without a food processor: <ul> <li style="font-weight: 400;" aria-level="1">Add wet ingredients to a medium bowl, and mix. Add in dry ingredients and mix until combined. Make dough balls.</li> </ul> &nbsp; <h4><a href="https://fitasamamabear.com/protein-powder-muffins/#recipe" target="_blank" rel="noopener">Chocolate Chip Protein Powder Muffins</a></h4> Ingredients: <ul> <li style="font-weight: 400;" aria-level="1">½ cup of vegan protein powder;</li> <li style="font-weight: 400;" aria-level="1">1 teaspoon of baking powder;</li> <li style="font-weight: 400;" aria-level="1">⅓ cup of almond flour;</li> <li style="font-weight: 400;" aria-level="1">1 tablespoon of Tapioca flour;</li> <li style="font-weight: 400;" aria-level="1">¼ cup of dairy-free yogurt;</li> <li style="font-weight: 400;" aria-level="1">⅛ cup of maple syrup;</li> <li style="font-weight: 400;" aria-level="1">¼ cup of mini chocolate chips;</li> <li style="font-weight: 400;" aria-level="1">1 egg;</li> <li style="font-weight: 400;" aria-level="1">¼ cup of non-dairy milk.</li> </ul> &nbsp; Instructions: <ol> <li style="font-weight: 400;" aria-level="1">Preheat the oven to 350 F.</li> <li style="font-weight: 400;" aria-level="1">Combine the first four ingredients in a baking bowl.</li> <li style="font-weight: 400;" aria-level="1">Add in the wet ingredients one by one and mix well.</li> <li style="font-weight: 400;" aria-level="1">Fold in the chocolate chips.</li> <li style="font-weight: 400;" aria-level="1">Let it sit for 2-3 minutes for the ingredients to absorb.</li> <li style="font-weight: 400;" aria-level="1">Use a trigger ice cream scoop to portion the batter into muffin cups.</li> <li style="font-weight: 400;" aria-level="1">Bake for 34 minutes. Remove from the oven and let cool fully in the pan.</li> </ol> &nbsp; <h2>Vegan Protein Snacks </h2> 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! &nbsp; <h4><a href="https://nutriciously.com/blackout-brownies/" target="_blank" rel="noopener">Fudgy Blackout Brownies</a></h4> Ingredients: <ul> <li style="font-weight: 400;" aria-level="1">Cooked black beans;</li> <li style="font-weight: 400;" aria-level="1">Dates; </li> <li style="font-weight: 400;" aria-level="1">Almond flour (gluten-free &amp; higher fat flour); </li> <li style="font-weight: 400;" aria-level="1">Almond butter;</li> <li style="font-weight: 400;" aria-level="1">Dark cocoa powder; </li> <li style="font-weight: 400;" aria-level="1">Almond milk (any plant-based milk will work here);</li> <li style="font-weight: 400;" aria-level="1">Molasses; </li> <li style="font-weight: 400;" aria-level="1">Hazelnuts; </li> <li style="font-weight: 400;" aria-level="1">Dark chocolate;</li> <li style="font-weight: 400;" aria-level="1">Espresso powder. </li> </ul> &nbsp; Instructions: <ol> <li style="font-weight: 400;" aria-level="1">Preheat the oven to 350 degrees and line a 9×13 baking pan with parchment paper. </li> <li style="font-weight: 400;" aria-level="1">Soak the pitted dates in a bowl of hot water for about 30 minutes,</li> <li style="font-weight: 400;" aria-level="1">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.</li> <li style="font-weight: 400;" aria-level="1">Then add the black beans to obtain a creamy texture.</li> <li style="font-weight: 400;" aria-level="1">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. </li> <li style="font-weight: 400;" aria-level="1">Process the ingredients to obtain a homogeneous, smooth mixture.</li> <li style="font-weight: 400;" aria-level="1">Fold in the hazelnuts &amp; chocolate.</li> <li style="font-weight: 400;" aria-level="1">Transfer the batter from the food processor into a large bowl and add the chopped dark chocolate and the toasted hazelnuts, folding them gently.</li> <li style="font-weight: 400;" aria-level="1">Pour the batter evenly into the baking pan and bake for 20 minutes.. </li> </ol> &nbsp; <h4><a href="https://thatveganbabe.com/lentil-chips/" target="_blank" rel="noopener">Rosemary Lemon Baked Lentil Chips</a></h4> Ingredients: <ul> <li style="font-weight: 400;" aria-level="1">Red lentils;</li> <li style="font-weight: 400;" aria-level="1">Water;</li> <li style="font-weight: 400;" aria-level="1">Salt;</li> <li style="font-weight: 400;" aria-level="1">Lemon juice;</li> <li style="font-weight: 400;" aria-level="1">Rosemary;</li> <li style="font-weight: 400;" aria-level="1">Olive oil.</li> </ul> &nbsp; Instructions: <ol> <li style="font-weight: 400;" aria-level="1">Soak the lentils in water for a minimum of three hours to soften them.</li> <li style="font-weight: 400;" aria-level="1">Blend the soaked lentils with one cup of water, salt and any seasonings to taste!</li> <li style="font-weight: 400;" aria-level="1">Spread the blended lentil mixture evenly onto a lined baking tray. Bake for 30 minutes at 350 F. </li> <li style="font-weight: 400;" aria-level="1">Remove from the oven and cut the lentil flatbread into chip-shaped triangles. Bake the triangles on a rack for 30-35 minutes.</li> </ol> &nbsp; <h2>A Parting Reminder</h2> 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. 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!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/03/High-Protein-Snack.png</images> <url>https://topdoctormagazine.com/issues/high-protein-snack-recipes-easy-homemade-for-vegetarians-vegans-and-pregnant-women/</url> </article> <article> <ID>27537</ID> <title>Longevity and Quality of Life Through Regenerative Health: An Interview with Dr. Desirée Cox</title> <publishDate>2023-03-15 13:41:11</publishDate> <description><div class="et_pb_section et_pb_section_9 et_section_regular" > <div class="et_pb_row et_pb_row_11"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_12 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_8 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_24 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_25 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_26 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_11 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><blockquote>“In some ways, it feels as if my journey has only just begun,” Dr. Desirée Cox said. </blockquote> 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. “I grew up poor and with a richness of love, hope and possibility all around me,” Dr. Desirée said. 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. 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. “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. 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? 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&amp;D company BioPep, as well as a medical doctor and musician. 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. 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. 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. “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. 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 (<a href="https://www.thehealinc.org/" target="_blank" rel="noopener">https://www.thehealinc.org</a>) and the annual<a href="https://www.healincsummit.com/" target="_blank" rel="noopener"> HEALinc Future Health Innovation Summit</a> (<a href="https://www.healincsummit.com/" target="_blank" rel="noopener">https://www.healincsummit.com</a>) 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. “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. 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. “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. 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. In working to achieve this ideal, Dr. Desirée believes that the healthcare workforce also needs to evolve. 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. 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. “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. Dr. Desirée Cox, MD, MPhil, Ph.D., is a medical doctor, visual artist, and CEO of the US Regenerative Medicine R&amp;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 17th -19th at The Atlantis Resort on Paradise Island, The Bahamas, or to register for it, visit<a href="https://www.healincsummit.com/" target="_blank" rel="noopener"> https://www.healincsummit.com</a>. </div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/03/Dr-Desiree-Cox.png</images> <url>https://topdoctormagazine.com/issues/longevity-and-quality-of-life-through-regenerative-health-an-interview-with-dr-desiree-cox/</url> </article> <article> <ID>27488</ID> <title>Identity and Eating Disorders</title> <publishDate>2023-03-14 20:45:40</publishDate> <description><div class="et_pb_section et_pb_section_10 et_section_regular" > <div class="et_pb_row et_pb_row_12"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_13 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_9 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_27 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_28 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_29 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_12 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Eating disorders are a truly debilitating and deadly set of mental health issues. They <a href="https://theconversation.com/factcheck-qanda-do-eating-disorders-have-the-highest-mortality-rate-of-all-mental-illnesses-66495" target="_blank" rel="noopener">have one of the highest fatality rates</a> out of all mental health conditions, with someone dying<a href="https://www.verywellmind.com/yes-eating-disorders-can-be-deadly-1138269" target="_blank" rel="noopener"> approximately every hour</a> from an eating disorder complication in the U.S. The prominence of eating disorders is on the rise. <a href="https://academic.oup.com/ajcn/article/109/5/1402/5480601" target="_blank" rel="noopener">A literature review published in the American Journal of Clinical Nutrition</a> 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. Outside of the extensive socioeconomic detriments of eating disorders, these conditions can severely affect one's sense of identity. <a href="https://www.psychologytoday.com/za/basics/identity" target="_blank" rel="noopener">Identity is a complex psychological concept</a> that refers to the facets of one's answer to the questions: who am I or who do I want to be? We must unpack identity and its changes under the influence of eating disorders to discern it accurately and productively. &nbsp; <h2>What Is an Eating Disorder?</h2> <a href="https://www.psychiatry.org/patients-families/eating-disorders/what-are-eating-disorders" target="_blank" rel="noopener">According to the American Psychiatric Association (APA)</a>, eating disorders are a group of conditions typified by disrupting eating behaviors and patterns due to psychological distress. The causes and symptoms of eating disorders can be comprehensively examined and understood through <a href="https://www.urmc.rochester.edu/medialibraries/urmcmedia/education/md/documents/biopsychosocial-model-approach.pdf" target="_blank" rel="noopener">the biopsychosocial (BPS) model</a>, the brainchild of American psychiatrist George Engel. Engel proposed that we should view medical conditions through three distinct lenses: biological, psychological and sociological. The example below illustrates the benefit of using a multi-pronged approach when considering the causes and symptoms of a disorder: 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). &nbsp; <h2>Are Eating Disorders Diseases?</h2> <a href="https://dictionary.cambridge.org/dictionary/english/disease" target="_blank" rel="noopener">In a definitional sense</a>, a disease is an abnormality causing the interruption of the normal functioning of a biological organism. <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">Even though some medical insurance companies</a> 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. &nbsp; <h3>What Are the Criteria for Eating Disorders?</h3> <a href="https://www.psychiatry.org/psychiatrists/practice/dsm" target="_blank" rel="noopener">The APA's Diagnostic and Statistical Manual of Mental Disorders (DSM)</a> is considered the leading authority on the classification and definition of mental illnesses. The DSM's latest iteration, the DSM-5, recognizes <a href="https://www.mccallumplace.com/admissions/dsm-5-diagnostic-criteria/" target="_blank" rel="noopener">the following eating disorders</a> with their respective diagnostic criteria: <ul> <li style="font-weight: 400;" aria-level="1">Anorexia nervosa: The reduction of sustenance to the point of reaching a dangerously low body weight, an irrational fear of gaining weight and body dysmorphia.</li> <li style="font-weight: 400;" aria-level="1">Bulimia nervosa: 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.</li> <li style="font-weight: 400;" aria-level="1">Binge eating disorder: Eating an abnormally large amount of food quickly and feeling immense guilt after consuming it.</li> <li style="font-weight: 400;" aria-level="1">Avoidant/restrictive food intake disorder (ARFID): 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.</li> <li style="font-weight: 400;" aria-level="1">Other specified feeding and eating disorders (OSFED): 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.</li> </ul> &nbsp; <h3>Eating Disorder Triggers</h3> Many mental health issues are characterized by triggers describing a <a href="https://www.nami.org/Blogs/NAMI-Blog/January-2022/Understanding-Mental-Illness-Triggers" target="_blank" rel="noopener">stimulus that leads to an adverse emotional response</a>. Triggers are diverse and can be external (a place, sound or smell) or internal (experiencing a particular feeling). 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. <a href="https://www.healthline.com/health/mental-health/emotional-triggers#finding-yours" target="_blank" rel="noopener">Common eating disorder triggers include</a>: <ul> <li style="font-weight: 400;" aria-level="1">Negative emotions such as anger, disappointment, fear, sadness, betrayal, rejection and frustration;</li> <li style="font-weight: 400;" aria-level="1">Interacting with abusers;</li> <li style="font-weight: 400;" aria-level="1">Interacting with individuals who form part of a toxic social dynamic;</li> <li style="font-weight: 400;" aria-level="1">Reminders of traumatic events such as sounds, places, smells and other determinants of context;</li> <li style="font-weight: 400;" aria-level="1">Feeling unsafe or being in an uncomfortable and unfamiliar situation.</li> </ul> &nbsp; <h3>Eating Disorder Treatments</h3> While eating disorders refer to a varied group of disorders, some common themes are found in their treatments. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4096990/" target="_blank" rel="noopener">Psychological-based therapies for eating disorders</a> are both effective and popular. <a href="https://www.mayoclinic.org/diseases-conditions/eating-disorders/in-depth/eating-disorder-treatment/art-20046234" target="_blank" rel="noopener">The most common psychological treatment options</a> 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. Other treatment approaches include education around diet and nutrition supplemented by planning around one's eating behaviors. Lastly, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3000192/" target="_blank" rel="noopener">pharmaceutical therapies are available for eating disorders</a>. They often include medications such as antidepressants and gastroenterological drugs. &nbsp; <h2>What Is Identity As a Psychological Concept?</h2> In psychology, identity is a complex, multi-faceted term. Simply put, identity is at the heart of the answer to the question: who are you? It entails aspects of one's <a href="https://www.simplypsychology.org/self-concept.html" target="_blank" rel="noopener">sense of self</a>, defined as how one perceives themselves in terms of attributes. Many individuals firmly<a href="https://www.psychologytoday.com/us/blog/science-choice/201412/basics-identity" target="_blank" rel="noopener"> base their identity on their values</a>, 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. <a href="https://www.apa.org/science/about/psa/2019/07/multiple-identities" target="_blank" rel="noopener">Some psychologists argue</a> 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. 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. Problems can crop up 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. The identity that people assign to a given individual can notably impact their overall behavior and, indeed, their own self-assessment. &nbsp; <h2>How Do Eating Disorders Affect Identity?</h2> Eating disorders can affect one's sense of self and the identity assigned by society. <a href="https://eatingdisordersreview.com/social-identity-and-its-impact-on-eating-disorders/" target="_blank" rel="noopener">A study of women diagnosed with anorexia nervosa</a> found that the women felt stigmatized by their diagnosis and, to compensate, sought out pro-eating disorder communities online. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7926357/" target="_blank" rel="noopener">Further studies</a> 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. 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. Those who have battled eating disorders for long periods <a href="https://www.emilyprogram.com/blog/who-am-i-without-my-eating-disorder/" target="_blank" rel="noopener">can also struggle to dissociate themselves from their disorder</a>. Even once someone has entered into prolonged eating disorder recovery, they might have difficulty moving past their illness, which carries the danger of relapse. 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. &nbsp; <h2>Defeating an Eating Disorder and Regaining One's Identity</h2> 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. If you or someone you know may be struggling with an eating disorder, contact the National Eating Disorder Association for support <a href="https://www.nationaleatingdisorders.org/help-support/contact-helpline" target="_blank" rel="noopener">here</a>. (QR code for print)</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/03/Identity-and-Eating-Disorders.png</images> <url>https://topdoctormagazine.com/issues/identity-and-eating-disorders/</url> </article> <article> <ID>27496</ID> <title>What Food Helps With a Bloated Stomach?</title> <publishDate>2023-03-14 14:20:32</publishDate> <description><div class="et_pb_section et_pb_section_11 et_section_regular" > <div class="et_pb_row et_pb_row_13"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_14 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_10 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_30 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_31 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_32 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_13 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">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. &nbsp; <h2>What Causes Bloating?</h2> <a href="https://www.medicalnewstoday.com/articles/321869#causes" target="_blank" rel="noopener">Bloating</a> 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. Bloating has many diverse causes, sometimes unclear, but the most frequent <a href="http://webmd.com/digestive-disorders/ss/slideshow-tips-to-reduce-bloating" target="_blank" rel="noopener">causes</a> are: <ul> <li style="font-weight: 400;" aria-level="1">fried foods and fatty foods;</li> <li style="font-weight: 400;" aria-level="1">indigestible carbohydrates;</li> <li style="font-weight: 400;" aria-level="1">soda water and drinks, beer;</li> <li style="font-weight: 400;" aria-level="1">menstruation;</li> <li style="font-weight: 400;" aria-level="1">low potassium levels;</li> <li style="font-weight: 400;" aria-level="1">reduced water consumption. </li> </ul> &nbsp; <h2>Can a Dietary Change Relieve Bloating?</h2> Two dietary <a href="https://health.clevelandclinic.org/foods-that-help-with-bloating/" target="_blank" rel="noopener">changes</a> might bring relief to your bloating problem: <ul> <li style="font-weight: 400;" aria-level="1">high-fiber food and/or</li> <li style="font-weight: 400;" aria-level="1">drinking enough water.</li> </ul> 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. &nbsp; <h2>What Foods Bring Relief from Bloating?</h2> 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 <a href="https://www.womenshealthmag.com/food/a19997333/foods-to-help-de-bloat/?utm_source=google&amp;utm_medium=cpc&amp;utm_campaign=arb_ga_whm_md_dsa_prog_org_us_a19997333&amp;gclid=CjwKCAjw2OiaBhBSEiwAh2ZSP2CKhg0NDSxStOZsERAP-R2pRn9jaMfS_812uCXEQOblgTxf7druexoCT4AQAvD_BwE" target="_blank" rel="noopener">good hydration, fibers and potassium</a>, because these three elements work together to maintain a healthy digestive system. <ul> <li aria-level="1">Avocado</li> </ul> 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 <a href="https://www.healthline.com/nutrition/foods-that-help-with-bloating" target="_blank" rel="noopener">reducing bloating</a> and for a healthy digestive system. &nbsp; <ul> <li aria-level="1">Watermelon</li> </ul> <a href="https://www.womenshealthmag.com/food/a19997333/foods-to-help-de-bloat/?utm_source=google&amp;utm_medium=cpc&amp;utm_campaign=arb_ga_whm_md_dsa_prog_org_us_a19997333&amp;gclid=CjwKCAjw2OiaBhBSEiwAh2ZSP2CKhg0NDSxStOZsERAP-R2pRn9jaMfS_812uCXEQOblgTxf7druexoCT4AQAvD_BwE" target="_blank" rel="noopener">Watermelon</a> 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. &nbsp; <ul> <li aria-level="1">Bananas </li> </ul> Abundant sources of <a href="https://www.bmhsc.org/blog/13-foods-that-reduce-bloating" target="_blank" rel="noopener">bloating-reducing potassium</a>, 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. &nbsp; <ul> <li aria-level="1">Yogurt</li> </ul> Yogurt contains probiotics also found in your gastrointestinal tract. Their function is to maintain a <a href="https://www.eatingwell.com/article/290376/8-foods-to-help-you-debloat/" target="_blank" rel="noopener">balanced digestive system</a> 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. &nbsp; <ul> <li aria-level="1">Blueberries</li> </ul> Blueberries are a <a href="https://health.clevelandclinic.org/foods-that-help-with-bloating/" target="_blank" rel="noopener">rich source of fiber</a> 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. &nbsp; <ul> <li aria-level="1">Oranges </li> </ul> Due to being filled with water, healthy fibers and potassium, oranges may help <a href="https://www.womenshealthmag.com/food/a19997333/foods-to-help-de-bloat/?utm_source=google&amp;utm_medium=cpc&amp;utm_campaign=arb_ga_whm_md_dsa_prog_org_us_a19997333&amp;gclid=CjwKCAjw2OiaBhBSEiwAh2ZSP2CKhg0NDSxStOZsERAP-R2pRn9jaMfS_812uCXEQOblgTxf7druexoCT4AQAvD_BwE" target="_blank" rel="noopener">alleviate</a> your bloating problem. &nbsp; <ul> <li aria-level="1">Sweet potatoes</li> </ul> <a href="https://www.womenshealthmag.com/food/a19997333/foods-to-help-de-bloat/?utm_source=google&amp;utm_medium=cpc&amp;utm_campaign=arb_ga_whm_md_dsa_prog_org_us_a19997333&amp;gclid=CjwKCAjw2OiaBhBSEiwAh2ZSP2CKhg0NDSxStOZsERAP-R2pRn9jaMfS_812uCXEQOblgTxf7druexoCT4AQAvD_BwE" target="_blank" rel="noopener">Sweet potatoes</a> have a significant advantage over regular potatoes. They contain elements that blast excessive water retention, preventing the formation of gas bubbles. &nbsp; <ul> <li aria-level="1">Cucumbers</li> </ul> <a href="https://www.bmhsc.org/blog/13-foods-that-reduce-bloating" target="_blank" rel="noopener">Cucumbers</a> ensure good hydration for your digestive system thanks to their high water concentration. It also contains two elements providing fluidity throughout the intestinal tract. &nbsp; <ul> <li aria-level="1">Apples </li> </ul> This common fruit, rich in potassium and natural fibers, may also help you <a href="https://www.livestrong.com/article/318778-how-to-eliminate-gas-and-bloating-by-eating-apples/" target="_blank" rel="noopener">reduce bloating</a>. Apples provide good hydration, ensuring that the digestive tract works at its normal pace. &nbsp; <ul> <li aria-level="1">Oatmeal </li> </ul> Oatmeal recipes are the best friend of gym-goers. They provide essential nutrients at a low-calorie intake. They also contain <a href="https://www.bmhsc.org/blog/13-foods-that-reduce-bloating" target="_blank" rel="noopener">a fiber called beta-glucan</a>, an anti-inflammatory agent that helps the digestive system work as smoothly as possible. &nbsp; <ul> <li aria-level="1">Kiwifruit</li> </ul> Kiwifruit has become one of the most popular <a href="https://www.healthline.com/nutrition/kiwi-benefits#Kiwi-benefits" target="_blank" rel="noopener">healthy foods</a>. 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. &nbsp; <ul> <li aria-level="1">Tomatoes</li> </ul> Tomatoes are an accessible <a href="https://www.womenshealthmag.com/food/a19997333/foods-to-help-de-bloat/?utm_source=google&amp;utm_medium=cpc&amp;utm_campaign=arb_ga_whm_md_dsa_prog_org_us_a19997333&amp;gclid=CjwKCAjw2OiaBhBSEiwAh2ZSP2CKhg0NDSxStOZsERAP-R2pRn9jaMfS_812uCXEQOblgTxf7druexoCT4AQAvD_BwE" target="_blank" rel="noopener">source of fibers</a> 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. &nbsp; <h2>Other tips to avoid bloating</h2> <a href="https://health.clevelandclinic.org/foods-that-help-with-bloating/">Cases of bloating</a> 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. 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. 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! &nbsp; <h2>Conclusion</h2> 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.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/03/Bloated-Stomach.png</images> <url>https://topdoctormagazine.com/issues/what-food-helps-with-a-bloated-stomach/</url> </article> <article> <ID>27481</ID> <title>How To Cope With An Anxiety Disorder – 10 Ways To Prevent A Panic Attack</title> <publishDate>2023-03-13 20:32:20</publishDate> <description><div class="et_pb_section et_pb_section_12 et_section_regular" > <div class="et_pb_row et_pb_row_14"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_15 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_11 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_33 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_34 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_35 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_14 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">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.   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.   Here are some valuable ways to prevent a panic attack: <h2>1. Identifying Signs of Panic Attack</h2> 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.   Here are some of the common signs that you might be having a panic attack: <ul> <li> Choking sensation</li> <li> Dizziness</li> <li> Racing or irregular heartbeat</li> <li> Nausea</li> <li> Shortness of breath</li> <li> Sweating</li> <li> Trembling</li> </ul> Panic attacks are usually intense for <a href="https://adaa.org/understanding-anxiety/panic-disorder-agoraphobia/symptoms" target="_blank" rel="noopener">10 minutes</a>, and then the symptoms start subsiding.   &nbsp; <h2>2. Deep Breathing Exercises</h2> 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.  Deep breathing helps lower stress levels and can help you cope with your anxiety and prevent panic attacks. Slow breathing is <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6137615/" target="_blank" rel="noopener">found</a> to enhance the sensation of alertness, comfort and relaxation while reducing confusion, anger, depression and anxiety.  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.   &nbsp; <h2>3. Keep Lavender Oil Handy </h2> 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 <a href="https://www.sciencedirect.com/science/article/pii/S0944711319303411?via%3Dihub" target="_blank" rel="noopener">found</a> to enhance the feeling of relaxation and calm, which helps reduce anxiety.   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.   &nbsp; <h2>4. Identify your Triggers</h2> 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.   Identifying triggers gives you more control in managing the situations or avoiding them to decrease the chances, intensity and frequency of panic attacks.   &nbsp; <h2>5. Make Lifestyle Changes</h2> 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.   &nbsp; <h2>6. Practice Muscle Relaxation Exercises</h2> 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.   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: <ul> <li> Learning ways to tense your muscles before relaxing them </li> <li> Relaxing the muscles without first tensing them</li> <li> Relaxing a group of muscles, like legs or shoulders </li> <li> Rapid relaxation by identifying areas of the body that are tensed and then releasing the tension</li> </ul> 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.   &nbsp; <h2>7. Move More</h2> 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.   &nbsp; <h2>8. Get Professional Counseling</h2> 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 <a href="https://bmcpsychiatry.biomedcentral.com/articles/10.1186/s12888-020-02679-w" target="_blank" rel="noopener">found</a> to be an effective way of treating and preventing panic attacks.   &nbsp; <h2>9. Practice Mindfulness</h2> 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.   Mindfulness helps you to focus on the present, identify your mental and emotional state, and decrease stress through meditation.   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.   Mindfulness therapy has also been <a href="https://onlinelibrary.wiley.com/doi/full/10.1111/pcn.12960" target="_blank" rel="noopener">recommended</a> for individuals with anxiety disorders receiving medical treatment but hasn't found the right treatment that helps.   &nbsp; <h2>10. Take Prescription Medication</h2> 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.   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.   &nbsp; <h2>Wrapping Up </h2> 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.   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.   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.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/03/Panic-Attacks.png</images> <url>https://topdoctormagazine.com/issues/how-to-cope-with-an-anxiety-disorder-10-ways-to-prevent-a-panic-attack/</url> </article> <article> <ID>27474</ID> <title>The Connection Between Insomnia and Mental Health</title> <publishDate>2023-03-13 20:18:30</publishDate> <description><div class="et_pb_section et_pb_section_13 et_section_regular" > <div class="et_pb_row et_pb_row_15"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_16 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_12 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_36 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_37 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_38 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_15 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Most people will agree that a good night's sleep makes them feel more awake. You probably have heard the saying waking up on the wrong side of the bed. 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 <a href="https://pubmed.ncbi.nlm.nih.gov/31071719/" target="_blank" rel="noopener">mental health</a>, there is good reason to believe that healthy sleep can improve mental health and treat many psychiatric illnesses. 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. &nbsp; <h2>Insomnia and Other Sleep Disorders</h2> 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. 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. 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. &nbsp; <h2>Insomnia and Mental Health – The Connection </h2> 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. <a href="https://topdoctormagazine.com/wellness/lifestyle/bright-and-early-how-your-sleep-schedule-can-help-you-fight-depression/" target="_blank" rel="noopener">Depression</a> 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. 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). 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. Insomnia <a href="https://pubmed.ncbi.nlm.nih.gov/32790576/" target="_blank" rel="noopener">worsens symptoms</a> 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. &nbsp; <h2>Sleep and Memory Function</h2> 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. 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. 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. So, the conventional belief that sleep disturbances indicate psychological pathology is being challenged. Instead, there is evidence of a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6879507/" target="_blank" rel="noopener">bidirectional relationship</a> between sleep and mental health, with sleep problems being both a cause and a result of mental health problems. Obstructive sleep apnea (OSA) is also connected to mental health disorders. People with OSA experience repeated pauses in breathing throughout the night. Evidence suggests a complex association between insomnia and mental health that can be affected by numerous factors. &nbsp; <h2>Treatment</h2> Treatment of Insomnia and mental health comes second to establishing healthy sleep routines. Try the following treatments to help get better sleep: <ul> <li style="font-weight: 400;" aria-level="1">Good Sleeping Habits. 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.</li> <li style="font-weight: 400;" aria-level="1">Unwinding Techniques. Practice mindfulness, gradual muscle relaxation and deep breathing to relax before bed.</li> <li style="font-weight: 400;" aria-level="1">Medication. 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.</li> <li style="font-weight: 400;" aria-level="1">Herbal Remedies. 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.</li> <li style="font-weight: 400;" aria-level="1">Sleep Limitation. 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.</li> <li style="font-weight: 400;" aria-level="1">Cognitive Behavioral Therapy. Manage and eliminate anxious and negative thoughts with the help of this <a href="https://www.sciencedirect.com/science/article/abs/pii/S000578942200137X" target="_blank" rel="noopener">treatment</a>.</li> <li style="font-weight: 400;" aria-level="1">Light Therapy. Light therapy or Phototherapy is a treatment option for people with delayed sleep phase syndrome.</li> <li style="font-weight: 400;" aria-level="1">Exercise. The quality of your sleep may increase if you start working out. Consult your doctor about the best form of physical activity for you.</li> </ul> &nbsp; <h2>Sleep and Overall Health</h2> 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. <ul> <li> Sleeping less than seven hours a night increases the risk of obesity.</li> <li> Lack of sleep (less than seven hours) and oversleeping (more than nine hours) raise the risk of diabetes.</li> <li> Sleeping less than six hours every night increases the risk of hypertension by 20% to 32%.</li> <li> 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%. </li> <li> Both chronic sleep deprivation and lengthy sleep durations increase mortality risk, although longer sleep durations increase mortality risk.</li> </ul> Happy Sleeping!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/03/The-Connection-Between-Insomnia-and-Mental-Health.png</images> <url>https://topdoctormagazine.com/issues/the-connection-between-insomnia-and-mental-health/</url> </article> <article> <ID>27466</ID> <title>How To Engage In Sexual Self-Care</title> <publishDate>2023-03-10 20:01:06</publishDate> <description><div class="et_pb_section et_pb_section_14 et_section_regular" > <div class="et_pb_row et_pb_row_16"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_17 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_13 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_39 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_40 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_41 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_16 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">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. 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. 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. &nbsp; <h2>Know yourself Better</h2> 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. 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. 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. &nbsp; <h2>Enjoy an Oil Self-Massage </h2> 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. 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. &nbsp; <h2>Discover your Sexuality </h2> 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. 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. &nbsp; <h2>Add Sexual Intimacy to your Schedule </h2> "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. 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. &nbsp; <h2>Mix Things up </h2> 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. 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. &nbsp; <h2>Understand the Birth Control Options Available </h2> 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. 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. Condoms are effective and are always a good idea in all situations since they can also provide protection against STIs. &nbsp; <h2>Get Tested </h2> 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. &nbsp; <h2>Discuss Safe Sex with your Partner </h2> 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. 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: <ul> <li> Things you enjoy and things you don’t want to try </li> <li> Ways to lower the chances of an unintended pregnancy</li> <li> Using protective measures to lower the STIs risk</li> <li> Whether or not you wish to start a family</li> <li> The number of children you want</li> </ul> These are some of the crucial things you should discuss with your partner so that there are no unpleasant surprises for either of you. &nbsp; <h2>Don’t be Afraid to Share your Experiences </h2> 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. 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. &nbsp; <h2>Wrapping Up</h2> 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. 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. </div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/03/Sexual-Health.png</images> <url>https://topdoctormagazine.com/issues/how-to-engage-in-sexual-self-care/</url> </article> <article> <ID>27459</ID> <title>Morinaga - Recent Trend In Functional Food Science</title> <publishDate>2023-03-09 19:44:06</publishDate> <description><div class="et_pb_section et_pb_section_15 et_section_regular" > <div class="et_pb_row et_pb_row_17"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_18 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_14 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_42 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_43 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_44 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_17 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">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. 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. 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. &nbsp; <h2>Understanding Functional Foods</h2> 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. The concept of functional food started during the <a href="https://www.sciencedirect.com/science/article/pii/S221345301930031X" target="_blank" rel="noopener">1980s in Japan</a>. It was a time multiple government agencies began approving foods that had proven health benefits to enhance the population's health and wellness. The major examples of functional foods include any food that has been fortified with fiber, probiotics, minerals or vitamins. Ingredients that are <a href="https://www.eatright.org/health/wellness/healthful-habits/functional-foods" target="_blank" rel="noopener">rich in nutrients</a>, 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. &nbsp; <h2>Morinaga: Pioneering in Functional Foods with Bifidobacterial Research</h2> 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. 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 <a href="https://www.just-food.com/contractors/food-drinks-ingredients/morinaga-milk/" target="_blank" rel="noopener">clinically effective</a>. They also meet the health needs of humans, including healthy aging, mental health, weight management, infant well-being and health, immunity and gut health. 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. 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 <a href="https://www.foodprocessing-technology.com/contractors/ingredients/morinaga-milk/" target="_blank" rel="noopener">reside naturally in the human gut</a> and are referred to as Human-Residential Bifidobacteria (HRB). Every HRB stain includes a range of health benefits to improve overall health and wellness. &nbsp; <h2>Latest Morinaga Milk Development in Functional Food Science </h2> 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 <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">granted approval recently</a> 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. 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. 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. &nbsp; <h2>Benefits of Functional Foods</h2> While research on functional foods and their advantages is still ongoing, many research studies have shown the following promising benefits of functional foods: &nbsp; <h3>Prevents Nutrient Deficiencies</h3> 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. 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, <a href="https://pubmed.ncbi.nlm.nih.gov/26434612/" target="_blank" rel="noopener">the iron deficiency anemia rates</a> among children were drastically reduced. The process of fortification has been <a href="https://foodinsight.org/fortification-ftw-for-the-win/" target="_blank" rel="noopener">found</a> to reduce the chances of other conditions caused due to nutrient deficiencies, including birth defects, goiter and rickets. &nbsp; <h3>Protect against Diseases</h3> Functional foods offer key nutrients required to protect humans against multiple diseases. Numerous of these foods comprise antioxidants, which help <a href="https://www.health.harvard.edu/staying-healthy/understanding-antioxidants" target="_blank" rel="noopener">neutralize free radicals</a>, and harmful compounds to prevent damage to cells and other chronic conditions like diabetes, cancer and heart disease. Some functional ingredients have a high amount of omega-3 fatty acids, which have been <a href="https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/" target="_blank" rel="noopener">proven</a> to enhance heart health, improve brain function and decrease inflammation. Other foods are loaded with fiber, which <a href="https://www.cdc.gov/diabetes/library/features/role-of-fiber.html" target="_blank" rel="noopener">enhances</a> 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. &nbsp; <h3>Enhances Growth and Development</h3> 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. 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 <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4933077/" target="_blank" rel="noopener">50 to 70%</a>. 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. &nbsp; <h2>Wrapping Up</h2> 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. 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. 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.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/03/Morinaga-Milk.png</images> <url>https://topdoctormagazine.com/issues/morinaga-recent-trend-in-functional-food-science/</url> </article> <article> <ID>27519</ID> <title>What Does "Eat the Rainbow" Mean?</title> <publishDate>2023-03-08 16:29:02</publishDate> <description><div class="et_pb_section et_pb_section_16 et_section_regular" > <div class="et_pb_row et_pb_row_18"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_19 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_15 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_45 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_46 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_47 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_18 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">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. &nbsp; <h2>What Does "Eat the Rainbow" Mean?</h2> "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. &nbsp; <h2>"Eat the Rainbow" Benefits</h2> 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 <a href="https://foodrevolution.org/blog/eating-the-rainbow-health-benefits/" target="_blank" rel="noopener">all the colors of the rainbow</a> by regularly eating a variety of fruits and vegetables that provide a <a href="https://www.wholekidsfoundation.org/assets/documents/better-bites-eat-a-rainbow.pdf" target="_blank" rel="noopener">wide range</a> of health benefits: <ul> <li style="font-weight: 400;" aria-level="1">Improved heart health (red, dark red, yellow, orange, green, blue, purple, white);</li> <li style="font-weight: 400;" aria-level="1">Improved brain function and memory (red, green, blue, purple);</li> <li style="font-weight: 400;" aria-level="1">Improved eyesight (green, yellow, orange);</li> <li style="font-weight: 400;" aria-level="1">Lower cancer risk (red, dark red, yellow, orange, green, blue, purple, white);</li> <li style="font-weight: 400;" aria-level="1">Improved immunity (yellow, orange);</li> <li style="font-weight: 400;" aria-level="1">Regulated cholesterol levels (white);</li> <li style="font-weight: 400;" aria-level="1">Improved oral health (green);</li> <li style="font-weight: 400;" aria-level="1">Improved skin health (red, blue, purple).</li> </ul> &nbsp; <h2>"Eat the Rainbow" Foods and Colors</h2> &nbsp; <h3>Red</h3> Red fruits and vegetables are widely known for their <a href="https://www.healthline.com/nutrition/eat-the-rainbow" target="_blank" rel="noopener">cancer-fighting nutrients</a>. They contain antioxidants, lycopene, vitamin C, flavonoids, etc., which will benefit your skin and heart health. The most popular red fruits and vegetables are: <ul> <li style="font-weight: 400;" aria-level="1">Apples;</li> <li style="font-weight: 400;" aria-level="1">Cherries;</li> <li style="font-weight: 400;" aria-level="1">Red onions;</li> <li style="font-weight: 400;" aria-level="1">Red peppers;</li> <li style="font-weight: 400;" aria-level="1">Strawberries;</li> <li style="font-weight: 400;" aria-level="1">Tomatoes;</li> <li style="font-weight: 400;" aria-level="1">Watermelon.</li> </ul> &nbsp; To get a boost of red nutrients and vitamins: <ul> <li style="font-weight: 400;" aria-level="1">Cut 2 red peppers and 1 red onion. </li> <li style="font-weight: 400;" aria-level="1">Put them in a frying pan with olive oil at high heat. </li> <li style="font-weight: 400;" aria-level="1">Add some salt and 1 tablespoon of sugar. </li> <li style="font-weight: 400;" aria-level="1">Let them roast until they are softened. </li> <li style="font-weight: 400;" aria-level="1">Add a little bit of wine. </li> <li style="font-weight: 400;" aria-level="1">Add some fresh basil (green comes in!) and olive oil.</li> <li style="font-weight: 400;" aria-level="1">Enjoy your meal full of red!</li> </ul> &nbsp; <h3>Orange and Yellow</h3> 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 <a href="https://www.naturalbalancefoods.co.uk/community/dietary-needs/the-rainbow-diet-meal-plan/" target="_blank" rel="noopener">orange or yellow</a> fruits and vegetables are: <ul> <li style="font-weight: 400;" aria-level="1">Bananas;</li> <li style="font-weight: 400;" aria-level="1">Carrots;</li> <li style="font-weight: 400;" aria-level="1">Corn;</li> <li style="font-weight: 400;" aria-level="1">Lemons;</li> <li style="font-weight: 400;" aria-level="1">Mango;</li> <li style="font-weight: 400;" aria-level="1">Oranges;</li> <li style="font-weight: 400;" aria-level="1">Pineapple;</li> <li style="font-weight: 400;" aria-level="1">Sweet potatoes.</li> </ul> You can whip up and enjoy a <a href="https://marshasbakingaddiction.com/mango-banana-smoothie/" target="_blank" rel="noopener">banana-mango smoothie</a> or some <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">baked carrots with sweet potatoes</a> while benefiting from a strong immunity boost! &nbsp; <h3>Green</h3> Green vegetables often contain lutein, <a href="https://www.healthline.com/nutrition/eat-the-rainbow#benefits" target="_blank" rel="noopener">omega-3 fatty acids</a> 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: <ul> <li style="font-weight: 400;" aria-level="1">Asparagus;</li> <li style="font-weight: 400;" aria-level="1">Avocado;</li> <li style="font-weight: 400;" aria-level="1">Basil;</li> <li style="font-weight: 400;" aria-level="1">Broccoli;</li> <li style="font-weight: 400;" aria-level="1">Cucumbers;</li> <li style="font-weight: 400;" aria-level="1">Green cabbage;</li> <li style="font-weight: 400;" aria-level="1">Green herbs;</li> <li style="font-weight: 400;" aria-level="1">Spinach.</li> </ul> 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! &nbsp; <h3>Blue and Purple </h3> Blue and purple fruits are <a href="https://foodrevolution.org/blog/eating-the-rainbow-health-benefits/" target="_blank" rel="noopener">anti-inflammatory and antioxidant</a>, aiding cellular and tissue recovery. A significant nutritional enhancement is brought by <a href="https://health.clevelandclinic.org/anthocyanins/" target="_blank" rel="noopener">anthocyanins</a> (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: <ul> <li style="font-weight: 400;" aria-level="1">Blackberries;</li> <li style="font-weight: 400;" aria-level="1">Blueberries;</li> <li style="font-weight: 400;" aria-level="1">Eggplant;</li> <li style="font-weight: 400;" aria-level="1">Plums. </li> </ul> &nbsp; <h3>White</h3> White might not be so colorful, but it is undoubtedly nutritious. <a href="https://www.healthline.com/health/what-are-flavonoids-everything-you-need-to-know#health-benefits" target="_blank" rel="noopener">White vegetables contain flavonoids</a> 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: <ul> <li style="font-weight: 400;" aria-level="1">Cauliflower;</li> <li style="font-weight: 400;" aria-level="1">Garlic;</li> <li style="font-weight: 400;" aria-level="1">Mushrooms;</li> <li style="font-weight: 400;" aria-level="1">Onions;</li> <li style="font-weight: 400;" aria-level="1">Potatoes.</li> </ul> &nbsp; Our favorite white recipe is <a href="https://www.cookitrealgood.com/mushroom-tomato-pasta/" target="_blank" rel="noopener">pasta with mushrooms</a>: <ul> <li style="font-weight: 400;" aria-level="1">Roast some mushrooms with onions. </li> <li style="font-weight: 400;" aria-level="1">Add tomato sauce to the pan. </li> <li style="font-weight: 400;" aria-level="1">Add sugar and pepper.</li> <li style="font-weight: 400;" aria-level="1">Let everything cook for five minutes. </li> <li style="font-weight: 400;" aria-level="1">Put the pasta in the pan after boiling it and mix it with the sauce.</li> </ul> &nbsp; <h2>Three "Eat the Rainbow" Recipes</h2> 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! &nbsp; <h3><a href="https://www.twospoons.ca/rainbow-buddha-bowls/" target="_blank" rel="noopener">Rainbow Buddha Bowl </a></h3> <h4>Main Ingredients </h4> <ul> <li style="font-weight: 400;" aria-level="1">1 cup of uncooked quinoa;</li> <li style="font-weight: 400;" aria-level="1">2 cups of water;</li> <li style="font-weight: 400;" aria-level="1">½ teaspoon of turmeric powder;</li> <li style="font-weight: 400;" aria-level="1">1 pinch of sea salt;</li> <li style="font-weight: 400;" aria-level="1">1 cup of edamame beans;</li> <li style="font-weight: 400;" aria-level="1">1 zucchini, spiralized;</li> <li style="font-weight: 400;" aria-level="1">1 cup of carrot, grated;</li> <li style="font-weight: 400;" aria-level="1">1 cup of cooked beetroot, chopped;</li> <li style="font-weight: 400;" aria-level="1">1 avocado, chopped;</li> <li style="font-weight: 400;" aria-level="1">¼ of a thinly sliced cucumber ;</li> <li style="font-weight: 400;" aria-level="1">½ cup of hummus.</li> </ul> &nbsp; <h4>Ingredients for the Garlic-Tahini Dressing</h4> <ul> <li style="font-weight: 400;" aria-level="1">¼ cup of tahini;</li> <li style="font-weight: 400;" aria-level="1">2 limes juice;</li> <li style="font-weight: 400;" aria-level="1">2 cloves of finely chopped garlic; </li> <li style="font-weight: 400;" aria-level="1">1 pinch salt and pepper;</li> <li style="font-weight: 400;" aria-level="1">2 tablespoons of water to thin.</li> </ul> &nbsp; <h4>How To Prepare</h4> <ol> <li style="font-weight: 400;" aria-level="1">Cook the quinoa. Add 1 cup of quinoa to 2 cups of water in a saucepan. </li> <li style="font-weight: 400;" aria-level="1">After it starts to boil, add turmeric and a pinch of sea salt and simmer until cooked (12-15 minutes). </li> <li style="font-weight: 400;" aria-level="1">Grate the zucchini and the carrots, chop the beetroot and slice the avocado and cucumber. </li> <li style="font-weight: 400;" aria-level="1">Divide the quinoa, edamame, zucchini, carrots, beetroot, avocado and cucumber between bowls. Divide the hummus between bowls. </li> </ol> &nbsp; <h4>How To Prepare the Dressing </h4> <ol> <li style="font-weight: 400;" aria-level="1">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. </li> <li style="font-weight: 400;" aria-level="1">Add splashes of water for thinning (about 2 tablespoons). </li> <li style="font-weight: 400;" aria-level="1">Drizzle over the buddha bowls. </li> <li style="font-weight: 400;" aria-level="1">Serve and enjoy!</li> </ol> &nbsp; <h2><a href="https://www.lastingredient.com/mushroom-corn-penne/" target="_blank" rel="noopener">Pasta With Mushrooms and Corn</a></h2> This dish will give you a boost of red, white, yellow and green nutrients every time, as well as a healthy carbohydrate intake! <h4>Ingredients </h4> <ul> <li style="font-weight: 400;" aria-level="1">8 ounces of penne pasta;</li> <li style="font-weight: 400;" aria-level="1">8 ounces of sliced cremini mushrooms;</li> <li style="font-weight: 400;" aria-level="1">2 corn ears with their kernels sliced off;</li> <li style="font-weight: 400;" aria-level="1">2 thinly sliced scallions;</li> <li style="font-weight: 400;" aria-level="1">2 minced garlic cloves;</li> <li style="font-weight: 400;" aria-level="1">¼ cup of grated Parmesan cheese;</li> <li style="font-weight: 400;" aria-level="1">1 teaspoon of kosher salt;</li> <li style="font-weight: 400;" aria-level="1">½ teaspoon of black pepper;</li> <li style="font-weight: 400;" aria-level="1">1 tablespoon of olive oil.</li> </ul> &nbsp; <h4>How To Prepare</h4> <ol> <li style="font-weight: 400;" aria-level="1">Let the pasta boil until well cooked. As it boils, save a half cup of water.</li> <li style="font-weight: 400;" aria-level="1">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.</li> <li style="font-weight: 400;" aria-level="1">Stir in the thinly sliced scallions, garlic, salt and pepper.</li> <li style="font-weight: 400;" aria-level="1">Put the pasta in the pan with ½ cup of boiled water. Let it evaporate. Mix them gently. </li> <li style="font-weight: 400;" aria-level="1">Stir in the scallion greens, Parmesan cheese and parsley. Add more salt and pepper, according to your taste.</li> <li style="font-weight: 400;" aria-level="1">Enjoy your meal!</li> </ol> &nbsp; <h3><a href="https://www.allrecipes.com/recipe/82575/roasted-sweet-potatoes-onions/" target="_blank" rel="noopener">Roasted Sweet Potatoes and Onions </a></h3> As simple as it sounds, this recipe provides a variety of white and orange nutrients! <h4>Ingredients </h4> <ul> <li style="font-weight: 400;" aria-level="1">2 sweet onions cut into 1-inch chunks;</li> <li style="font-weight: 400;" aria-level="1">2 large sweet potatoes peeled and cut into 1-inch chunks;</li> <li style="font-weight: 400;" aria-level="1">¼ cup of toasted sliced almonds;</li> <li style="font-weight: 400;" aria-level="1">¼ cup of Amaretto liqueur;</li> <li style="font-weight: 400;" aria-level="1">1 teaspoon of dried thyme;</li> <li style="font-weight: 400;" aria-level="1">3 tablespoons of olive oil;</li> <li style="font-weight: 400;" aria-level="1">Salt and pepper.</li> </ul> &nbsp; <h4>How To Prepare</h4> <ol> <li style="font-weight: 400;" aria-level="1">Put the onions, sweet potatoes and dried thyme with olive oil, salt, pepper and Amaretto liqueur in an oven preheated at 425 F.</li> <li style="font-weight: 400;" aria-level="1">Cover the oven tray and let it in the oven for 30 minutes.</li> <li style="font-weight: 400;" aria-level="1">Uncover the oven tray and let the food bake for 20 minutes. Sprinkle with almonds.</li> <li style="font-weight: 400;" aria-level="1">Enjoy your meal!</li> </ol> &nbsp; <h2>Can You Eat Meat On the Rainbow Diet?</h2> Eating the Rainbow isn't necessarily a vegan diet since all it brings to the table is more various, colorful fruits and vegetables, <a href="https://atlasbiomed.com/blog/rainbow-diet-food-lists/" target="_blank" rel="noopener">without excluding meat</a> or other animal-source foods. Instead, we recommend combining the Rainbow diet with protein-rich foods. <h2>A Parting Reminder</h2> 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.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/03/Eat-the-Rainbow.png</images> <url>https://topdoctormagazine.com/issues/what-does-eat-the-rainbow-mean/</url> </article> <article> <ID>27452</ID> <title>The Positive and Negative Effects of Plastic Surgery</title> <publishDate>2023-03-07 15:57:09</publishDate> <description><div class="et_pb_section et_pb_section_17 et_section_regular" > <div class="et_pb_row et_pb_row_19"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_20 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_16 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_48 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_49 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_50 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_19 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Plastic surgery has experienced an explosion in popularity over the past two decades. <a href="https://www.researchgate.net/publication/23226036_Influence_of_television_on_demand_for_cosmetic_surgery" target="_blank" rel="noopener">Some researchers</a> 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 <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7028372/" target="_blank" rel="noopener">partly ascribed to the influence of social media</a>. <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">According to a Precedence Research report</a>, 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. <a href="https://www.plasticsurgery.org/documents/News/Statistics/2020/plastic-surgery-statistics-full-report-2020.pdf" target="_blank" rel="noopener">The American Society of Plastic Surgeons' 2020 statistics report</a> 15.6 million cosmetic procedures in the U.S. alone. With plastic surgery occupying such a prominent role in the 21st century, it begs the question: does plastic surgery have a net positive impact on society? 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. To objectively and reasonably conclude the costs and benefits of plastic surgery, we must thoroughly analyze the arguments of both sides of the aisle. &nbsp; <h2>What Are the Benefits of Plastic Surgery?</h2> 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. &nbsp; <h3>Plastic Surgery Benefits Vary Across Population Segments</h3> <a href="https://journals.lww.com/plasreconsurg/Abstract/2004/04010/A_Review_of_Psychosocial_Outcomes_for_Patients.17.aspx" target="_blank" rel="noopener">A review of 37 studies</a> 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. 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. &nbsp; <h3>Plastic Surgery Benefits Are Broad</h3> A substantial amount of research attests to the positive outcomes of plastic surgery. <a href="https://journals.sagepub.com/doi/pdf/10.1177/2167702612471660" target="_blank" rel="noopener">A study published in the Clinical Psychological Science journal</a> 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. <a href="https://pubmed.ncbi.nlm.nih.gov/11994621/" target="_blank" rel="noopener">A two-year study of 360 women</a> 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. 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. &nbsp; <h2>What Are The Negative Effects of Plastic Surgery?</h2> 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. &nbsp; <h3>The Negative Effects of Plastic Surgery Can Impact Mental Health</h3> <a href="https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/217788" target="_blank" rel="noopener">A Danish study of 2,761 women</a> 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. Furthering these findings, <a href="https://pubmed.ncbi.nlm.nih.gov/17606650/" target="_blank" rel="noopener">a review of studies of women following cosmetic breast augmentation</a> found that the suicide rate among women who have undergone these procedures is between two and three times higher than the average population. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5010319/" target="_blank" rel="noopener">Some scholars have suggested</a> that plastic surgeons must use new and improved screening methods before agreeing to take on a patient for cosmetic procedures. &nbsp; <h3>The Negative Effects of Plastic Surgery Can Impact Physical Health</h3> Invasive cosmetic procedures are no different from other surgeries risk-wise. <a href="https://www.webmd.com/beauty/what-to-know-about-plastic-surgery-risks" target="_blank" rel="noopener">Some of the most common complications</a> of plastic surgery include scarring, damaged nerves, the occurrence of a seroma (fluid build-up under the skin), infection and adverse reactions to anesthesia. <a href="https://pubmed.ncbi.nlm.nih.gov/23060707/" target="_blank" rel="noopener">Even minimally invasive cosmetic procedures can result in complications</a>, such as facial paralysis from BOTOX, inflammation and scarring. The reported complication rate of plastic surgery varies considerably across sources and according to the type of procedure performed. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4728899/" target="_blank" rel="noopener">A review published in the Journal of Cutaneous and Aesthetic Surgery</a> notes that the complication rate can exceed 40% for some treatments. Contrastingly, <a href="https://www.plasticsurgery.org/news/press-releases/study-supports-safety-of-outpatient-plastic-surgery-procedures" target="_blank" rel="noopener">the American Society of Plastic Surgeons reported</a> 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, <a href="https://journals.sagepub.com/doi/10.1177/2292550319880921" target="_blank" rel="noopener">a review of 108,303 plastic surgery patients</a> between 2012-2016 found that 5.78% experienced at least one postoperative complication. &nbsp; <h3>There Are Ways to Mitigate The Risks of Plastic Surgery's Negative Effects</h3> People considering cosmetic surgery can take tangible steps to significantly reduce their risk of complications. Due to <a href="https://www.plasticsurgery.org/patient-safety/asps-member-qualifications" target="_blank" rel="noopener">the extensive testing and training</a> 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, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3861674/" target="_blank" rel="noopener">reduces the risk of surgical site infection</a> compared to procedures performed in a multi-specialty center (e.g., a hospital). &nbsp; <h2>Can You Be Body Positive and Get Plastic Surgery?</h2> Body positivity is intrinsically linked to body image, which describes an individual's subjective view of their physical appearance. <a href="https://www.verywellmind.com/what-is-body-positivity-4773402" target="_blank" rel="noopener">Body positivity</a> is the idea that anyone deserves a positive and encouraging body image regardless of their physical characteristics. 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. 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. &nbsp; <h2>Balancing Plastic Surgery Pros and Cons</h2> 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. 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.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/03/The-Positive-and-Negative-Effects-of-Plastic-Surgery.png</images> <url>https://topdoctormagazine.com/issues/the-positive-and-negative-effects-of-plastic-surgery/</url> </article> <article> <ID>27439</ID> <title>Does a Lack of Serotonin Really Affect Depression?</title> <publishDate>2023-03-07 15:17:44</publishDate> <description><div class="et_pb_section et_pb_section_18 et_section_regular" > <div class="et_pb_row et_pb_row_20"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_21 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_17 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_51 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_52 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_53 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_20 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">In the U.S., nearly <a href="https://www.ncbi.nlm.nih.gov/books/NBK430847/" target="_blank" rel="noopener">17 million</a> 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. 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? &nbsp; <h2>What Is Serotonin?</h2> Before diving into the relationship between serotonin and depression, let's learn what serotonin is and how it helps the body. 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. 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, <a href="https://www.ncbi.nlm.nih.gov/books/NBK545168/" target="_blank" rel="noopener">serotonin</a> is the primary treatment target for multiple psychological and neurological disorders, such as depression. &nbsp; <h2>Relationship Between Serotonin and Depression - How It All Started</h2> 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. 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. 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. 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. However, if these findings are analyzed, you will also find negative results, but most were neglected. 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. &nbsp; <h2>Treatment for Depression</h2> SSRIs are used as the first line of pharmacotherapy for depression and other neuropsychiatric disorders due to their efficiency, safety and tolerability.[3] 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. SSRIs also have relatively fewer side effects, such as: <ul> <li> Headache</li> <li> Agitation or mild irritability</li> <li> Dyssomnia or sleepiness</li> <li> Nausea or constipation</li> <li> Dizziness</li> <li> Sexual dysfunction</li> </ul> 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. According to recent research, there is no clear relationship between serotonin and depression, then why do SSRIs work? There must be an explanation. One thing is clear, SSRIs do work for individuals with depression but just not because of the reasons we thought. &nbsp; <h2>Why Do SSRIs Work?</h2> 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. If that's the case, SSRIs simply increase serotonin levels. However, the authors of The Serotonin Theory of Depression: A Systematic Umbrella Review of the Evidence suggest that in the long term, SSRIs might reduce serotonin levels in the brain. So, how do they work? Many researchers believe that antidepressants work by changing other aspects of the brain chemistry aside from serotonin. 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. 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. &nbsp; <h2>The Serotonin Theory of Depression: A Systematic Umbrella Review of the Evidence</h2> 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. 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. 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. 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. &nbsp; <h2>A Parting Note </h2> 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. Low serotonin levels might affect your body in some ways, but it has shown no strong link with depression.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/03/lack-of-serotonin.png</images> <url>https://topdoctormagazine.com/issues/does-a-lack-of-serotonin-really-affect-depression/</url> </article> <article> <ID>27512</ID> <title>Health at Every Size</title> <publishDate>2023-03-06 16:08:54</publishDate> <description><div class="et_pb_section et_pb_section_19 et_section_regular" > <div class="et_pb_row et_pb_row_21"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_22 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_18 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_54 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_55 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_56 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_21 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Stepping on scales, eating in public and buying clothes are often trigger points for those who are conscious of their weight. A 2014 study found that <a href="https://pubmed.ncbi.nlm.nih.gov/25049164/" target="_blank" rel="noopener">21% of patients felt judged by their doctors</a> and, as a result, were less likely to attend follow-up consultations. However, over the past few years, more people have realized that basing someone's worth on their size holds no weight. Movements like <a href="https://asdah.org/health-at-every-size-haes-approach/" target="_blank" rel="noopener">Health at Every Size</a> (HAES) provide an inclusive and holistic approach to health and wellness, and they're here to stay. &nbsp; <h2>What Is Health at Every Size?</h2> HAES is a unique approach to fitness, health and wellness. It promotes healthy behaviors rather than severe weight loss, diet culture and over-exertion. 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. 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. Eradicating stigma and judgment are at the core of HAES. &nbsp; <h2>The Principles of Health at Every Size</h2> HAES has been popularized by associate nutritionist and weight science researcher <a href="https://lindobacon.com/" target="_blank" rel="noopener">Lindo Bacon</a>, who wrote the book Health At Every Size: The Surprising Truth About Your Weight. The fundamental principles shared in this <a href="https://lindobacon.com/HAESbook/HAES_manifesto.pdf" target="_blank" rel="noopener">"new peace movement"</a> are accepting and respecting the diversity of different body shapes and sizes without judgment. 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. HAES also emphasizes the value of <a href="https://www.healthline.com/nutrition/quick-guide-intuitive-eating" target="_blank" rel="noopener">eating intuitively</a>, balancing the needs of the self, hunger and pleasure. This approach translates to movement, too. Physical activity should be enjoyable, not inherently punitive. The goal of HAES is to provide an all-encompassing approach to health and wellness, focused on supporting <a href="https://www.sizediversityandhealth.org/health-at-every-size-haes-approach/" target="_blank" rel="noopener">six positive behaviors</a>: <ol> <li style="font-weight: 400;" aria-level="1">Respecting and accepting body diversity;</li> <li style="font-weight: 400;" aria-level="1">The knowledge that health is multidimensional (physical, intellectual, social, spiritual, occupational and emotional);</li> <li style="font-weight: 400;" aria-level="1">Realizing that people with different bodies can be healthy, too;</li> <li style="font-weight: 400;" aria-level="1">Balancing meal times with nutritional needs, hunger, pleasure and satiety;</li> <li style="font-weight: 400;" aria-level="1">Enjoying physical activity;</li> <li style="font-weight: 400;" aria-level="1">Separating the self from the social and cultural standards surrounding weight, body image and beauty.</li> </ol> &nbsp; <h3>Weight Inclusivity</h3> 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. &nbsp; <h3>Health Enhancement</h3> 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. 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. &nbsp; <h3>Eating for Well-Being</h3> 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. 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. &nbsp; <h3>Respectful Care</h3> Providing care and support to oneself and others respectfully creates a positive community. Incorporating this mode of thought as a core part of one's ethos makes individuals feel valued, motivated and empowered to persist in their unique health and wellness journeys. &nbsp; <h3>Life-Enhancing Movement</h3> 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. &nbsp; <h2>The Benefits of Practicing Health At Every Size</h2> 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. 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. 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. 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. &nbsp; <h3>Prioritizing Self-Care and Self-Acceptance</h3> 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. &nbsp; <h2>Incorporating Health at Every Size Into Your Life</h2> 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.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/03/Health-at-Every-Size.png</images> <url>https://topdoctormagazine.com/issues/health-at-every-size/</url> </article> <article> <ID>27433</ID> <title>What Is Intuitive Eating? Learning To Trust Our Bodies</title> <publishDate>2023-03-05 15:01:06</publishDate> <description><div class="et_pb_section et_pb_section_20 et_section_regular" > <div class="et_pb_row et_pb_row_22"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_23 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_19 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_57 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_58 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_59 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_22 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">In the early 20th century, the link between obesity, poor health and untimely death <a href="https://academic.oup.com/shm/article/29/4/757/2660184?login=false" target="_blank" rel="noopener">started to be understood</a>. 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 the one. From a ketogenic diet to veganism, we have been through the wringer in settling on the ideal diet. 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. Academic literature points to worrying consequences related to dieting. <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">A study published in the Journal of Clinical Psychology</a> found that individuals following restrictive diets are prone to adverse cognitive effects. It is no surprise that intuitive eating (i.e., an eating and food philosophy) is being touted as a sustainable alternative to dieting. <a href="https://health.clevelandclinic.org/what-is-intuitive-eating/" target="_blank" rel="noopener">Since its inception in 1995</a> by registered dietician Evelyn Tribole and nutrition therapist Elyse Resch, intuitive eating has grown in popularity and merit. <a href="https://foodinsight.org/wp-content/uploads/2019/05/IFIC-Foundation-2019-Food-and-Health-Report-FINAL.pdf">According to a 2019 survey and report</a> 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. 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. &nbsp; <h2>What Is Intuitive Eating?</h2> 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. 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. &nbsp; <h3>How Does Intuitive Eating Work Differently From Diets?</h3> By nature, diets work through restriction. Whether it is restricting eating periods, portion size or food groups, diets require that adherents explicitly forego something. 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. Intuitive eating is more complex than eating when you want and eating until you feel full. &nbsp; <h3>Intuitive Eating Principles</h3> Tribole and Resch, the founders of intuitive eating, <a href="http://www.intuitiveeating.org/10-principles-of-intuitive-eating/" target="_blank" rel="noopener">outlined 10 principles</a> for those who wish to implement their eating philosophy. <ol> <li style="font-weight: 400;" aria-level="1">Reject the diet mentality. People must abandon the diet culture of deprivation and guilt to live totally free.</li> <li style="font-weight: 400;" aria-level="1">Honor your hunger. You can avoid overeating by indulging in food when your body tells you it needs sustenance (i.e., the true hunger signals).</li> <li style="font-weight: 400;" aria-level="1">Make peace with food. You can mitigate insatiable cravings and feelings of guilt by avoiding a list of no-go foods.</li> <li style="font-weight: 400;" aria-level="1">Challenge the food police. To break the cycle of diet-related negativity, refrain from categorizing food groups as good or bad.</li> <li style="font-weight: 400;" aria-level="1">Discover the satisfaction factor. 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.</li> <li style="font-weight: 400;" aria-level="1">Feel your fullness. Pay attention to your body's signals about how full you are.</li> <li style="font-weight: 400;" aria-level="1">Cope with your emotions and kindness. Emotional eating won't dissipate your troubles. Make a concerted effort to identify your emotional triggers and distinguish them from genuine feelings of hunger.</li> <li style="font-weight: 400;" aria-level="1">Respect your body. A crucial component of intuitive eating is accepting your physical and genetic makeup.</li> <li style="font-weight: 400;" aria-level="1">Movement — Feel the difference. Get your blood flowing and your body moving without putting yourself under pressure to stick to strict workout schedules.</li> <li style="font-weight: 400;" aria-level="1">Honor your health — Gentle nutrition. 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.</li> </ol> You can succinctly break down these 10 principles into <a href="https://sph.umich.edu/pursuit/2018posts/intuitive-eating.html" target="_blank" rel="noopener">four overarching themes</a>: <ul> <li style="font-weight: 400;" aria-level="1">Permit yourself to eat when hungry and eat what your body needs.</li> <li style="font-weight: 400;" aria-level="1">Eat to nourish your physical body, not to alleviate emotional adversity.</li> <li style="font-weight: 400;" aria-level="1">Filter out the noise and attune yourself to your internal signals.</li> <li style="font-weight: 400;" aria-level="1">Prioritize your health and well-being.</li> </ul> &nbsp; <h2>What Are the Benefits of Intuitive Eating?</h2> The well-documented benefits of intuitive eating impact physical, mental and emotional well-being. <a href="https://pubmed.ncbi.nlm.nih.gov/23962472/" target="_blank" rel="noopener">A literature review of 26 studies</a> (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. Additionally, <a href="https://link.springer.com/article/10.1007/s40519-020-00852-4" target="_blank" rel="noopener">a longitudinal study of over 1,400 participants</a> 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. Intuitive eating has also been beneficial for specific population groups. <a href="https://pubmed.ncbi.nlm.nih.gov/29986603/" target="_blank" rel="noopener">A Canadian study</a> 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, <a href="https://pubmed.ncbi.nlm.nih.gov/31161219/" target="_blank" rel="noopener">a study of women who implemented intuitive eating following bariatric surgery</a> found that they were able to decrease their BMI. &nbsp; <h2>Implementing Intuitive Eating In Your Life</h2> 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. If you or someone you know may be struggling with an eating disorder, contact the National Eating Disorder Association for support <a href="https://www.nationaleatingdisorders.org/help-support/contact-helpline" target="_blank" rel="noopener">here</a>. (QR code for print)</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/03/Intuitive-Eating.png</images> <url>https://topdoctormagazine.com/issues/what-is-intuitive-eating-learning-to-trust-our-bodies/</url> </article> <article> <ID>27426</ID> <title>Are Eating Disorders Considered Mental Illnesses?</title> <publishDate>2023-03-03 14:18:30</publishDate> <description><div class="et_pb_section et_pb_section_21 et_section_regular" > <div class="et_pb_row et_pb_row_23"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_24 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_20 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_60 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_61 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_62 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_23 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">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<a href="https://www.bmj.com/content/369/bmj.m1379/rr" target="_blank" rel="noopener"> reduction of mental health stigma</a> caused partly by the highly publicized mental health issues that plagued many during the pandemic. 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. Eating disorders are an increasing problem. <a href="https://academic.oup.com/ajcn/article/109/5/1402/5480601" target="_blank" rel="noopener">A literature review</a> 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. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2792687/" target="_blank" rel="noopener">Some researchers</a> 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. 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. &nbsp; <h2>What Are Eating Disorders?</h2> <a href="https://www.psychiatry.org/patients-families/eating-disorders/what-are-eating-disorders" target="_blank" rel="noopener">According to the American Psychiatric Association (APA)</a>, eating disorders refer to a range of mental health conditions whereby eating behaviors and patterns are disrupted by negative thoughts and emotions. The APA's latest iteration of its <a href="https://www.psychiatry.org/psychiatrists/practice/dsm" target="_blank" rel="noopener">Diagnostic and Statistical Manual of Mental Disorders (DSM)</a>, the world's preeminent guide in diagnosing mental disorders, lists diagnostic criteria for <a href="https://insideoutinstitute.org.au/assets/dsm-5%20criteria.pdf" target="_blank" rel="noopener">numerous eating disorders</a>. Many of them are also characterized by mental health symptoms such as low self-esteem, anxiety, depression and social withdrawal. &nbsp; <h3>Anorexia Nervosa (AN)</h3> Individuals dealing with <a href="https://www.hopkinsmedicine.org/health/conditions-and-diseases/eating-disorders/anorexia-nervosa" target="_blank" rel="noopener">anorexia nervosa (AN)</a> 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. &nbsp; <h3>Bulimia Nervosa (BN)</h3> When dealing with <a href="https://www.hopkinsmedicine.org/health/conditions-and-diseases/eating-disorders/bulimia-nervosa" target="_blank" rel="noopener">bulimia nervosa (BN)</a>, 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. &nbsp; <h3>Binge Eating Disorder (BED)</h3> <a href="https://www.womenshealth.gov/mental-health/mental-health-conditions/eating-disorders/binge-eating-disorder" target="_blank" rel="noopener">Binge eating disorder (BED)</a> 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. &nbsp; <h3>Pica</h3> <a href="https://my.clevelandclinic.org/health/diseases/22944-pica" target="_blank" rel="noopener">Pica</a> 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. &nbsp; <h3>Rumination Disorder</h3> <a href="https://www.mayoclinic.org/diseases-conditions/rumination-syndrome/symptoms-causes/syc-20377330" target="_blank" rel="noopener">Rumination disorder</a> 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). &nbsp; <h3>Avoidant/Restrictive Food Intake Disorder (ARFID)</h3> <a href="https://www.nationaleatingdisorders.org/learn/by-eating-disorder/arfid" target="_blank" rel="noopener">Avoidant/restrictive food intake disorder (ARFID)</a> 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. &nbsp; <h3>Other Specified Feeding or Eating Disorders (OSFED)</h3> Individuals afflicted by <a href="https://www.nationaleatingdisorders.org/learn/by-eating-disorder/osfed" target="_blank" rel="noopener">Other Specified Feeding or Eating Disorders (OSFED)</a> may exhibit a combination of the symptoms and characteristics of other eating disorders without meeting the complete diagnostic criterion for a single disorder. &nbsp; <h3>Unspecified Feeding or Eating Disorder (UFED)</h3> 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 <a href="https://www.nationaleatingdisorders.org/unspecified-feeding-or-eating-disorder" target="_blank" rel="noopener">Unspecified Feeding or Eating Disorder (UFED)</a>. This can be a temporary diagnosis in cases where insufficient information is available and further clinical investigation is required. &nbsp; <h2>Why Are Eating Disorders Classified as Mental Illnesses?</h2> <a href="https://www.eatingrecoverycenter.com/blog/resource/Eating-Disorders-Are-Mental-Illnesses-Heres-Why" target="_blank" rel="noopener">According to Brittany Peters</a>, 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: <ol> <li style="font-weight: 400;" aria-level="1">Having thoughts and feelings associated with unhappiness.</li> <li style="font-weight: 400;" aria-level="1">Having a reduced quality of life as a result of your ongoing issues.</li> </ol> &nbsp; <h3>What Is the Difference Between Eating Disorders and Disordered Eating?</h3> Eating disorders are medically diagnosable conditions, while <a href="https://www.verywellmind.com/difference-between-disordered-eating-and-eating-disorders-5184548" target="_blank" rel="noopener">disordered eating describes unhealthy behaviors and patterns</a> 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. 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. &nbsp; <h2>What Causes Eating Disorders?</h2> 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, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6875848/" target="_blank" rel="noopener">the BPS model segments the causes and development of mental health disorders</a> into three domains of human life: biological, psychological and social. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4785136/" target="_blank" rel="noopener">An article published in the Frontiers of Behavioral Neuroscience journal</a> categorizes the potential causes of eating disorders according to the BPS model as follows: <ul> <li style="font-weight: 400;" aria-level="1">Biological factors: Patients with eating disorders can be biologically predisposed through dopaminergic circuitry and the presence of other mental symptoms such as anxiety.</li> <li style="font-weight: 400;" aria-level="1">Psychological factors: Low self-esteem, poor self-image and body image issues are potential contributing factors to eating disorders.</li> <li style="font-weight: 400;" aria-level="1">Social factors: Social pressures (e.g., social media and peer pressure) and certain family environments can exacerbate the development of eating disorders.</li> </ul> &nbsp; <h3>Are Eating Disorders Genetic?</h3> Contemporary research backs the idea that eating disorders have a prominent genetic component. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3010958/" target="_blank" rel="noopener">Some research estimates</a> that over 50% of the population variance in eating disorders is due to genetic factors. &nbsp; <h2>How Do Eating Disorders Affect One's Life?</h2> 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, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6912362/" target="_blank" rel="noopener">a compromised immune system</a> and dehydration. Conversely, those with eating disorders that lead to being overweight can experience poor physical fitness and cardiac health. Psychologically, eating disorders can detrimentally impact self-esteem, self-image and body image perception. &nbsp; <h3>Can Eating Disorders Cause Depression?</h3> Research has revealed a notable connection between eating disorders and other mental health problems, including depression. <a href="https://toledocenter.com/anorexia/whats-the-connection-between-eating-disorders-and-depression/" target="_blank" rel="noopener">Some studies estimate that over 30% of individuals</a> with AN, BN and BED are also diagnosed with major depressive disorder. While there are established links and associations between eating disorders and depression, it is unknown whether the causation is uni- or bidirectional. &nbsp; <h3>Can Eating Disorders Cause Infertility?</h3> <a href="https://pubmed.ncbi.nlm.nih.gov/2220927/" target="_blank" rel="noopener">A study of 66 patients at an infertility clinic</a> found that over 16% of them were diagnosed with an eating disorder. Promisingly,<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7768504/" target="_blank" rel="noopener"> a review of long-term studies on the effects of AN on fertility and reproductive health</a> found a negligible association in patients who had regained weight and were recovering from AN. &nbsp; <h2>How Are Eating Disorders Treated?</h2> <a href="https://my.clevelandclinic.org/health/diseases/4152-eating-disorders" target="_blank" rel="noopener">A variety of tried-and-tested treatment options</a> are available to those with eating disorders: psychotherapy, nutritional therapy (with a dietician or nutritionist) and pharmaceutical treatments. Alternative approaches, such as 12-step-based treatment, have also shown some treatment efficacy. <a href="https://pubmed.ncbi.nlm.nih.gov/20664141/" target="_blank" rel="noopener">One study estimates</a> that the long-term success rate (3-5 years) of these models can be as high as 50%. &nbsp; <h3>Eating Disorder Prevention</h3> Many experts believe prevention is critical in battling the prevalence of eating disorders. <a href="https://www.nationaleatingdisorders.org/learn/general-information/prevention" target="_blank" rel="noopener">Prevention measures</a> 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). &nbsp; <h2>Breaking the Stigma Around Eating Disorders</h2> 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. If you or someone you know may be struggling with an eating disorder, contact the National Eating Disorder Association for support <a href="https://www.nationaleatingdisorders.org/help-support/contact-helpline" target="_blank" rel="noopener">here</a>. (QR code for print)</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/03/Eating-Disorders.png</images> <url>https://topdoctormagazine.com/issues/are-eating-disorders-considered-mental-illnesses/</url> </article> <article> <ID>27419</ID> <title>How to Start a Garden for the First Time</title> <publishDate>2023-03-01 14:12:50</publishDate> <description><div class="et_pb_section et_pb_section_22 et_section_regular" > <div class="et_pb_row et_pb_row_24"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_25 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_21 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_63 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_64 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_65 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_24 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Planning to start your first garden? Here are a few things to keep in mind! 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! 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! 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! &nbsp; <h2>Soil</h2> 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. To test your soil, you'll need a soil testing kit. These can be purchased at most garden centers or <a href="https://www.epicgardening.com/best-soil-test-kit/" target="_blank" rel="noopener">online</a>. 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. 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. &nbsp; <h2>Be Strategic</h2> 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! <ul> <li style="font-weight: 400;" aria-level="1">Flowers: 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.</li> <li style="font-weight: 400;" aria-level="1">Vegetables: 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 the type of vegetables you want to grow.</li> <li style="font-weight: 400;" aria-level="1">Herbs: Interested in growing herbs? Six hours of sunlight per day and adequate space are all these aromatic superfoods need!</li> </ul> Once you have chosen what kind of garden you want, you'll need some seeds or seedlings. <a href="https://archive.curbed.com/2016/6/1/11822860/nursery-garden-center-101" target="_blank" rel="noopener">Your local nursery or gardening center</a> can help you choose the right ones for your climate and space. &nbsp; <h2>Pots and Containers</h2> 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. 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. Focused on vegetables? <a href="https://lifestyle.howstuffworks.com/crafts/recycled/5-recycled-planter-crafts.htm" target="_blank" rel="noopener">You can use just about any type of pot or container</a>! 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! 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! &nbsp; <h2>Basic Gardening Tools</h2> Gardening may seem like a daunting task when it comes to the tools needed to begin. <a href="https://www.lowes.com/n/buying-guide/garden-tools-buying-guide" target="_blank" rel="noopener">There are so many different tools and supplies</a>, 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! 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.! 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. 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. 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. 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. 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. So there you have it: some basic garden tools every new gardener needs! With these basic garden tools in your arsenal, you'll be ready to get started on your gardening journey. Happy planting! &nbsp; <h2>Let's Get Started</h2> 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! 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. 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. Also, you will want to remove any weeds that are competing with your plants for soil and water. 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!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/03/Start-a-Garden.png</images> <url>https://topdoctormagazine.com/issues/how-to-start-a-garden-for-the-first-time/</url> </article> <article> <ID>27397</ID> <title>How Your Mental Health Affects Your Heart Health</title> <publishDate>2023-01-28 10:47:36</publishDate> <description><div class="et_pb_section et_pb_section_23 et_section_regular" > <div class="et_pb_row et_pb_row_25"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_26 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_22 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_66 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_67 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_68 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_25 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">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. So, why do people engage in all sorts of unhealthy behaviors when they are struggling emotionally? There are multiple reasons for this, such as <a href="https://www.webmd.com/depression/features/depression-food-traps" target="_blank" rel="noopener">attempting to increase serotonin</a>. However, these choices affect many other parts of the body, including the heart. &nbsp; <h2>Can Mental Health Affect Physical Health?</h2> People often forget that our minds and bodies are intrinsically linked. 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. 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 <a href="https://www.webmd.com/mental-health/how-does-mental-health-affect-physical-health" target="_blank" rel="noopener">dermatological conditions such as psoriasis</a>. A person at risk of dying from cancer is <a href="https://onlinedegrees.bradley.edu/blog/how-mental-health-affects-physical-health/" target="_blank" rel="noopener">50% more likely to pass away</a> if they also suffer from depression. 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 <a href="https://www.webmd.com/schizophrenia/schizophrenia-smoking-the-link" target="_blank" rel="noopener">80% of people with schizophrenia smoke, compared to only 12% of adults in the U.S.</a> as of 2020. Other manifestations, such as diabetes, obesity and heart disease, are also linked to mental health disorders. 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. &nbsp; <h2>How Are Mental Health and Heart Disease Related?</h2> <a href="https://www.hsph.harvard.edu/news/press-releases/positive-emotions-cardiovascular-health/" target="_blank" rel="noopener">According to the Psychological Bulletin</a>, 1 in every 18 deaths in the U.S. is stroke related. 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. Evidence suggests that mental health can affect heart health. <a href="https://www.cdc.gov/heartdisease/mentalhealth.htm" target="_blank" rel="noopener">Studies have shown</a> 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. &nbsp; <h2>How Different Mental Health Disorders Affect Heart Health</h2> While the effects of mental health disorders are not completely understood in relation to heart disease, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6016051/" target="_blank" rel="noopener">there are notable links</a> 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. &nbsp; <h3>Depression</h3> People with depression have an increased risk of developing cardiovascular disease, including heart disease and stroke. The link between <a href="https://www.healthline.com/health/lethargy" target="_blank" rel="noopener">lethargy and physical illness</a> 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. &nbsp; <h3>Anxiety</h3> Chronic stress, often a symptom of anxiety, can adversely affect the body. People with anxiety experience an increased risk of cardiovascular disease, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6016051/" target="_blank" rel="noopener">high blood pressure and heart palpitations</a>. &nbsp; <h3>Schizophrenia</h3> 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 <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6016051/" target="_blank" rel="noopener">risk of heart disease is exacerbated by the poor lifestyle choices</a> people with schizophrenia make, such as increased alcohol and drug consumption. The relationship between mental health disorders and heart health is complex, and more research is needed to fully understand the connections between these conditions. &nbsp; <h3>Can Poor Mental Health Lead To Heart Failure?</h3> In severe cases, <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">poor mental health can lead to heart failure</a>. 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. 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. <a href="https://www.mayoclinic.org/diseases-conditions/heart-failure/symptoms-causes/syc-20373142" target="_blank" rel="noopener">Heart failure</a> 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. &nbsp; <h2>Why Is Mental Health Awareness Important?</h2> 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. 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, <a href="https://www.unaids.org/en/20180718_GR2018" target="_blank" rel="noopener">as reported in the UN AIDS Update in 2018</a>, with a direct correlation between the mental well-being of a group and the prevalence of HIV/AIDS. &nbsp; <h2>How To Manage Mental Health and Boost Heart Health</h2> 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.</div> </div> </div> </div> </div></description> <images/> <url>https://topdoctormagazine.com/issues/how-your-mental-health-affects-your-heart-health/</url> </article> <article> <ID>27391</ID> <title>What Do Minerals Do in Your Body?</title> <publishDate>2023-01-27 09:59:21</publishDate> <description><div class="et_pb_section et_pb_section_24 et_section_regular" > <div class="et_pb_row et_pb_row_26"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_27 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_23 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_69 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_70 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_71 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_26 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">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. This scenario, although fictional, exemplifies how vital minerals are to the human body in fighting illnesses, promoting digestive health and strengthening muscles and bones. &nbsp; <h2>What Are Minerals? </h2> Minerals are essential substances that aid the body's development, growth and function. Central to these functions is the <a href="https://www.nccih.nih.gov/health/vitamins-and-minerals" target="_blank" rel="noopener">minerals' help</a> 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! Sometimes <a href="https://vitagene.com/blog/difference-between-vitamins-and-minerals/" target="_blank" rel="noopener">vitamins and minerals can get confused with one another</a>, 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. &nbsp; <h2>Are Minerals Organic?</h2> <a href="https://nbmg.unr.edu/_docs/ScienceEducation/Activities/WhatIsAMineral.pdf" target="_blank" rel="noopener">Minerals</a> are naturally occurring, inorganic compounds with a definite chemical composition and atomic structure. While <a href="https://www.nia.nih.gov/health/vitamins-and-minerals-older-adults" target="_blank" rel="noopener">minerals are inorganic compounds</a>, they are often bonded to carbon atoms in their purest forms, which makes them easily digestible. &nbsp; <h2>What Minerals Are Found in Water?</h2> Water <a href="https://aquariuswaterconditioning.com/blog/should-drinking-water-contain-minerals/" target="_blank" rel="noopener">contains a ton of minerals</a>, 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 <a href="https://medlineplus.gov/definitions/mineralsdefinitions.html" target="_blank" rel="noopener">sodium, potassium and magnesium</a>. Electrolytes help regulate normal body functions, such as regulating body temperature, production of cells and aiding in digestion. &nbsp; <h2>How Important Are Minerals to Us? </h2> 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! Minerals are crucial to healthy development, especially during pregnancy and infancy. They can repair bones, support healthy immunity and facilitate hair growth. <a href="https://medlineplus.gov/definitions/mineralsdefinitions.html" target="_blank" rel="noopener">Minerals have a variety of functions,</a> 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 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 <a href="https://health.gov/myhealthfinder/healthy-living/nutrition/get-enough-calcium" target="_blank" rel="noopener">milk, collard greens and yogurt</a>. So now, Mom reminding everyone at the breakfast table to drink milk makes more sense! &nbsp; <h2>Different Types of Minerals for the Body</h2> <ul> <li style="font-weight: 400;" aria-level="1"><a href="https://medlineplus.gov/definitions/mineralsdefinitions.html" target="_blank" rel="noopener">Iodine</a> is an essential mineral for hormonal function. It controls metabolism, aids in making thyroid hormones and is crucial for bone and brain development. </li> <li style="font-weight: 400;" aria-level="1"><a href="https://medlineplus.gov/definitions/mineralsdefinitions.html" target="_blank" rel="noopener">Iron</a> aids in cell growth and development and regulates bodily functions. </li> <li style="font-weight: 400;" aria-level="1"><a href="https://medlineplus.gov/definitions/mineralsdefinitions.html" target="_blank" rel="noopener">Phosphorus</a> maintains healthy bones, blood cells and muscles. It is typically found in protein-rich foods such as meat or nuts.</li> <li style="font-weight: 400;" aria-level="1"><a href="https://medlineplus.gov/definitions/mineralsdefinitions.html" target="_blank" rel="noopener">Potassium</a> is vital to helping cells, nerves and muscles function, regulating blood pressure and aiding in digestion. It can be found in bananas. </li> <li style="font-weight: 400;" aria-level="1"><a href="https://medlineplus.gov/definitions/mineralsdefinitions.html" target="_blank" rel="noopener">Selenium</a> is vital to maintain a healthy reproductive system and endocrine system and aids in DNA production. </li> <li style="font-weight: 400;" aria-level="1"><a href="https://medlineplus.gov/definitions/mineralsdefinitions.html" target="_blank" rel="noopener">Zinc</a> aids the body in the fight against infection and assists in digestion and DNA production.</li> </ul> &nbsp; <h2>The Most Important Minerals for the Body</h2> Some of the <a href="https://www.nccih.nih.gov/health/vitamins-and-minerals" target="_blank" rel="noopener">essential minerals</a> for the body include: <ul> <li style="font-weight: 400;" aria-level="1">Calcium, for bone health;</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">Sodium</a>, for muscle contractions;</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">Chloride</a> maintains the balance of bodily fluids;</li> <li style="font-weight: 400;" aria-level="1"><a href="https://www.healthline.com/nutrition/magnesium-benefits" target="_blank" rel="noopener">Magnesium</a> maintains heart health and brain functions; </li> <li style="font-weight: 400;" aria-level="1"><a href="https://medlineplus.gov/ency/article/002419.htm#:~:text=Function,-Expand%20Section&amp;text=Copper%20works%20with%20iron%20to,also%20aids%20in%20iron%20absorption." target="_blank" rel="noopener">Copper</a> forms red blood cells. </li> </ul> 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! &nbsp; <h2>What Minerals Do I Need for Hair Growth?</h2> 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 <a href="https://goldielocks.com/blogs/news/vitamins-b-hair-growth" target="_blank" rel="noopener">iron, zinc and iodine</a>. These compounds help lengthen, strengthen and produce healthier and fuller hair. Take care to eat foods rich in these minerals. &nbsp; <h2>How Many Minerals Do We Need a Day?</h2> While you should eat some minerals in <a href="https://www.nia.nih.gov/health/vitamins-and-minerals-older-adults" target="_blank" rel="noopener">large quantities,</a> such as calcium, magnesium and potassium, other minerals, such as iodine and fluoride, work best in <a href="https://www.nia.nih.gov/health/vitamins-and-minerals-older-adults" target="_blank" rel="noopener">smaller quantities</a>. &nbsp; Here are some examples of minerals and the <a href="https://www.webmd.com/vitamins-and-supplements/vitamins-minerals-how-much-should-you-take" target="_blank" rel="noopener">suggested intake</a> each day: <ul> <li style="font-weight: 400;" aria-level="1">Calcium: At least 1000 milligrams daily.</li> <li style="font-weight: 400;" aria-level="1">Fluoride: At least 3 milligrams for women and 4 milligrams for men daily.</li> <li style="font-weight: 400;" aria-level="1">Iron: At least 18 milligrams for women and 8 milligrams for men daily.</li> <li style="font-weight: 400;" aria-level="1">Magnesium: At least 310 milligrams for women and 400 milligrams for men daily.</li> <li style="font-weight: 400;" aria-level="1">Sodium: At least 1500 milligrams each day.</li> </ul> It's essential to ensure you are taking only the <a href="https://www.webmd.com/vitamins-and-supplements/vitamins-minerals-how-much-should-you-take" target="_blank" rel="noopener">required amount of minerals</a> because while they are healthy, they aren't healthful in excess. <h2>A Parting Reminder</h2> 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. 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!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/01/Minerals.png</images> <url>https://topdoctormagazine.com/issues/what-do-minerals-do-in-your-body/</url> </article> <article> <ID>27384</ID> <title>Eye Exercises To Improve Your Vision</title> <publishDate>2023-01-26 09:45:10</publishDate> <description><div class="et_pb_section et_pb_section_25 et_section_regular" > <div class="et_pb_row et_pb_row_27"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_28 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_24 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_72 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_73 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_74 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_27 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">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? &nbsp; <h2>Can Weak Eyesight Be Improved?</h2> 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. Eye exercises strengthen the muscles that control your eyes' movement. As a result, they can <a href="https://kraffeye.com/blog/8-easy-eye-exercises-to-improve-vision-techniques-and-tips" target="_blank" rel="noopener">help with various vision issues</a>, such as: &nbsp; <ul> <li style="font-weight: 400;" aria-level="1">Focusing;</li> <li style="font-weight: 400;" aria-level="1">Eye alignment;</li> <li style="font-weight: 400;" aria-level="1">Eyestrain. </li> </ul> &nbsp; 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. 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 <a href="https://www.healthline.com/health/eye-health/eye-exercises" target="_blank" rel="noopener">eye exercises do not ameliorate them</a>. In addition, macular degeneration, glaucoma and other common conditions <a href="https://www.healthline.com/health/eye-health/eye-exercises" target="_blank" rel="noopener">can't be treated with eye exercises</a>. 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. &nbsp; <h2>Benefits of Eye Exercises</h2> 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. 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 <a href="https://www.webmd.com/eye-health/eye-exercises" target="_blank" rel="noopener">aren't properly aligned</a>, you might experience blurred vision, increased light sensitivity or eye strain. Similarly, eye exercises can improve your ability to focus. Sometimes, people experience vision problems due to their occupation or habits rather than specific eye disorders. <a href="https://www.webmd.com/eye-health/eye-exercises" target="_blank" rel="noopener">Digital eye strain</a> 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. 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? &nbsp; <h2>Best Exercises for Improving Eyesight</h2> The following exercises are commonly prescribed for patients who experience vision problems involving eyestrain, focusing issues or improper eye alignment: &nbsp; <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">Figure eight</a>: 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.</li> <li style="font-weight: 400;" aria-level="1"><a href="https://www.webmd.com/eye-health/eye-exercises" target="_blank" rel="noopener">Near and far focus</a>: 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.</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">Focus change</a>: 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.</li> <li style="font-weight: 400;" aria-level="1"><a href="https://www.webmd.com/eye-health/eye-exercises" target="_blank" rel="noopener">Blink break</a>: 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. </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">20-20-20 rule</a>: 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. </li> </ul> &nbsp; <h2>A Parting Reminder</h2> 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. 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.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/01/Eye-Exercises.png</images> <url>https://topdoctormagazine.com/issues/eye-exercises-to-improve-your-vision/</url> </article> <article> <ID>27377</ID> <title>How Environmental Factors Affect Your Mental Health</title> <publishDate>2023-01-25 09:25:53</publishDate> <description><div class="et_pb_section et_pb_section_26 et_section_regular" > <div class="et_pb_row et_pb_row_28"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_29 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_25 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_75 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_76 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_77 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_28 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">You often hear that surrounding yourself with positive people <a href="https://www.linkedin.com/pulse/how-surround-yourself-positive-people-kamini-wood/" target="_blank" rel="noopener">rewards you with positive outcomes</a>. 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. There is a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6210156/" target="_blank" rel="noopener">strong link between the environment</a> 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. &nbsp; <h2>What Is the Relationship Between Mental Health and the Environment?</h2> According to the World Health Organization, <a href="https://www.who.int/news-room/fact-sheets/detail/mental-disorders" target="_blank" rel="noopener">1 in 8 people</a> worldwide are currently living with a mental illness. While there is still much debate around mental health, one thing is for sure — these <a href="https://www.mayoclinic.org/diseases-conditions/mental-illness/symptoms-causes/syc-20374968" target="_blank" rel="noopener">conditions are multi-causal</a>. Genetics and environmental factors are primarily responsible for the onset of mental health disorders. The relationship between the environment and mental health is far-reaching. Experts in the mental illness field refer to the environment as <a href="https://www.alliant.edu/blog/how-environmental-factors-impact-mental-health" target="_blank" rel="noopener">everything around you that is not inherited genetics</a>. Environmental factors can be split up into physical and social environmental factors. 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. &nbsp; <h3>What Are Social Environmental Factors?</h3> <a href="https://www.merriam-webster.com/dictionary/psychosocial" target="_blank" rel="noopener">Psychosocial</a> environmental factors are commonly associated with mental health disorders. They are often related to the relationships between people. Social environmental factors can include: <ul> <li style="font-weight: 400;" aria-level="1">A lack of emotional support;</li> <li style="font-weight: 400;" aria-level="1">Abuse, be it physical, sexual or emotional;</li> <li style="font-weight: 400;" aria-level="1">Stigma, such as sexism, racism, homophobia, etc.</li> <li style="font-weight: 400;" aria-level="1">Toxic relationships, either romantic, familial or platonic;</li> <li style="font-weight: 400;" aria-level="1">Lack of meaning or purpose in spiritual, work or personal life;</li> <li style="font-weight: 400;" aria-level="1">Poverty;</li> <li style="font-weight: 400;" aria-level="1">Poor self-esteem and lack of self-care.</li> <li style="font-weight: 400;" aria-level="1">Lack of safety and security, physically or emotionally</li> </ul> The effects of social factors on mental health are <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6181118/" target="_blank" rel="noopener">well-known and widely studied</a> but often go hand in hand with physical factors in negatively affecting your mental health. &nbsp; <h3>What Are Physical Environmental Factors?</h3> 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: <ul> <li style="font-weight: 400;" aria-level="1">Extreme weather conditions, i.e., perpetually raining or sweltering heat;</li> <li style="font-weight: 400;" aria-level="1">Substance abuse, smoking and drinking;</li> <li style="font-weight: 400;" aria-level="1">Sleep deprivation;</li> <li style="font-weight: 400;" aria-level="1">Chaotic surroundings, such as noise pollution or large crowds;</li> <li style="font-weight: 400;" aria-level="1">Hazardous spaces, including messy rooms, lack of ventilation or inaccessible architecture.</li> </ul> The things you smell, see, hear, ingest and breathe can affect your mood and have lasting consequences on your mental health. &nbsp; <h2>How Does the Environment Affect Your Mental Health?</h2> 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. The environmental effects on mental health can have lasting, tangible consequences. <a href="https://www.researchgate.net/publication/17043718_View_Through_a_Window_May_Influence_Recovery_from_Surgery" target="_blank" rel="noopener">Through his studies</a>, 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 <a href="https://my.clevelandclinic.org/health/articles/22187-cortisol" target="_blank" rel="noopener">cortisol production</a> between patients led to this discrepancy. Various studies are unpacking how the environment affects mental health. Just as the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3456225/" target="_blank" rel="noopener">Journal of Urban Health</a> suggests, high-rise living negatively affects the mental well-being of women and children. 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. &nbsp; <h2>Is Changing the Impact of the Environment on Your Mental Health Possible?</h2> There are many ways of controlling how the physical environment influences and shapes your well-being for the better. 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 <a href="https://www.verywellmind.com/what-is-locus-of-control-2795434" target="_blank" rel="noopener">figuring out whether you have enough control</a> to change it. 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. &nbsp; <ul> <li style="font-weight: 400;" aria-level="1">Get outside and breathe the fresh air (harsh pollutants can affect sleep).</li> <li style="font-weight: 400;" aria-level="1">Change your space, whether painting your walls bright or decorating a bookshelf.</li> <li style="font-weight: 400;" aria-level="1">Organize and clear out your space in a way that works for you.</li> <li style="font-weight: 400;" aria-level="1">Incorporate more light or plants into your home or office.</li> <li style="font-weight: 400;" aria-level="1">Cut down on your drinking and smoking.</li> </ul> &nbsp; Another great way of improving the relationship between the environment and your mental health is to care for the environment around you. The <a href="https://www.unep.org/news-and-stories/story/caring-environment-helps-care-your-mental-health" target="_blank" rel="noopener">United Nations Environment Program</a> 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. 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. &nbsp; <h2>What To Remember About Environmental Factors and Mental Health</h2> 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.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/01/Environmental-Affect-Your-Mental-Health.png</images> <url>https://topdoctormagazine.com/issues/how-environmental-factors-affect-your-mental-health/</url> </article> <article> <ID>26966</ID> <title>How PRP Healing Changed One Man’s Life and Now Will Change Many: William Heskett and His Non-Profit</title> <publishDate>2023-01-24 07:16:56</publishDate> <description><div class="et_pb_section et_pb_section_27 et_section_regular" > <div class="et_pb_row et_pb_row_29"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_30 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_26 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_78 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_79 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_80 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_29 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h2>Meet William Heskett</h2> 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. 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. 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. 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. 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. 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. And that’s when an idea was born. 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. It also seeks to bring public awareness and education regarding regenerative medicine treatments. Heskett has experienced firsthand the healing effects of his treatment. 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. He has recently grown new tissues and rejuvenated old injuries all at once and has testimonial pictures proving this on his <a href="https://pivotalreach.org/" target="_blank" rel="noopener">website</a>. Heskett's chronic pain is now gone, and he is back at his gym. </div> </div><div class="et_pb_module et_pb_image et_pb_image_1"> <img src="https://topdoctormagazine.com/wp-content/uploads/2022/11/IMG_4705.jpg" alt="" title="IMG_4705" class="wp-image-26969" /> </div><div class="et_pb_module et_pb_text et_pb_text_30 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h2>FINDING THE SOLUTIONS</h2> &nbsp; <h3>Origin in Philanthropy</h3> "Philanthropy is in my genes,” Heskett said. 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. 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. “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. 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. “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. &nbsp; <h3>THE SOLUTION</h3> 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. “This discovery of Pivotal Reach and Paramount Foundation may not have been if that all hadn’t happened,” he stated. But regenerative medicine, specifically Platelet Rich Plasma, had been the chosen solution that Heskett was destined to find one day while researching. “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. &nbsp; <h2>WHAT IS PLATELET RICH PLASMA</h2> PRP, or Platelet Rich Plasma, is an element of blood containing growth factors that cleans first and helps to clots wounds and plays a <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">crucial role in healing the body</a>. Damage to the body from injuries as well as the natural aging process reduce functionality negatively affecting the quality of life. As you age, it takes longer to heal. PRP also promotes healing by reducing inflammation and generating the growth of new healthy tissue. &nbsp; <h2>HOW PRP THERAPY WORKS</h2> 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. 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. 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. &nbsp; <h2>MOTIVATION TO HELP OTHERS</h2> 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. “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. 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. 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. 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. “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. The core of Heskett’s motivation is simple: “No one wants to go through life in pain.” </div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/11/william-heskett.png</images> <url>https://topdoctormagazine.com/issues/how-prp-healing-changed-one-mans-life-and-now-will-change-many-william-heskett-and-his-non-profit/</url> </article> <article> <ID>27371</ID> <title>Tips for Eating Healthier On a Budget</title> <publishDate>2023-01-23 09:06:39</publishDate> <description><div class="et_pb_section et_pb_section_28 et_section_regular" > <div class="et_pb_row et_pb_row_30"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_31 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_27 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_81 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_82 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_83 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_31 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><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">As the cost of living continues to rise</a>, 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. &nbsp; <h2>How To Eat Healthy On a Budget</h2> &nbsp; <h3>Meal Planning and Prepping</h3> <a href="https://www.everydayhealth.com/diet-nutrition/meal-planning/" target="_blank" rel="noopener">Meal planning</a> 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. 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. With a little planning, you can save money and reduce food waste. So get ahead and start meal planning! &nbsp; <h3>Shop at Farmers' Markets</h3> One of the best things about living in a big city is the abundance of fresh, affordable produce. There are <a href="https://cuesa.org/learn/10-reasons-support-farmers-markets" target="_blank" rel="noopener">farmers' markets and local grocers</a> 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. So, next time you're looking for fresh, delicious produce, check out your local farmers market or grocers. You'll be glad you did! &nbsp; <h3>Buying In Bulk</h3> When it comes to food, <a href="https://www.webmd.com/diet/features/what-foods-to-buy-in-bulk" target="_blank" rel="noopener">buying in bulk</a> 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. &nbsp; <h3>Warehouse Clubs</h3> Warehouse clubs like <a href="https://www.costco.com/" target="_blank" rel="noopener">Costco</a> and <a href="https://www.samsclub.com/" target="_blank" rel="noopener">Sam's Club</a> 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. &nbsp; <h3>Seasonal Produce</h3> 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. &nbsp; <h3>Buying Spices in Bulk</h3> 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 <a href="https://www.thepioneerwoman.com/food-cooking/g32389325/spice-jars/" target="_blank" rel="noopener">airtight containers</a>. This way, you'll always have fresh spices on hand and save money in the long run. 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. &nbsp; <h3>Substitute, Substitute, Substitute </h3> One of the best things about cooking is that there are usually <a href="https://www.thriftyfrugalmom.com/recipe-ingredient-substitutions-that-save-money/" target="_blank" rel="noopener">cheaper ingredients you can use instead of more expensive ones</a>. 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. &nbsp; <h3>Portion Size </h3> 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. &nbsp; <h3>Use Your Leftovers in a Creative Way</h3> When it comes to eating healthy on a budget, <a href="https://ivaluefood.com/resources/cooking-eating/creative-ways-to-use-leftovers/" target="_blank" rel="noopener">leftovers can be your best friend</a>. 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. Here are a few tips to ensure your leftovers are healthy and delicious: <ul> <li style="font-weight: 400;" aria-level="1">Make sure you store them properly: Leftovers should be kept in an airtight container in the fridge and eaten within 3-4 days. </li> <li style="font-weight: 400;" aria-level="1">Mix up your leftovers to avoid eating the same thing every day. </li> <li style="font-weight: 400;" aria-level="1">Don't be afraid to get creative with your leftovers.</li> </ul> &nbsp; <h3>Avoiding Junk Food </h3> While processed and <a href="https://topdoctormagazine.com/issues/if-fast-food-is-your-only-option-choose-these-menu-items/" target="_blank" rel="noopener">junk foods</a> may be easy and affordable, they are often high in <a href="https://www.healthline.com/health/food-nutrition/empty-calories" target="_blank" rel="noopener">empty calories</a>. As a result, they provide little to no nutritional value and can harm your health if consumed in excess. Instead of reaching for unhealthy snacks, opt for nutritious foods that will fill you up. Fresh fruits and vegetables, whole grains and <a href="https://topdoctormagazine.com/issues/what-high-protein-foods-should-i-add-to-my-diet/" target="_blank" rel="noopener">lean protein</a> 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! &nbsp; <h2>It's Time To Start Eating Healthy On a Budget!</h2> <a href="https://topdoctormagazine.com/issues/healthy-food-habits/" target="_blank" rel="noopener">Eating healthier foods</a> 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!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/01/tips.png</images> <url>https://topdoctormagazine.com/issues/tips-for-eating-healthier-on-a-budget/</url> </article> <article> <ID>27363</ID> <title>The Dos and Don'ts of a Sedentary Lifestyle</title> <publishDate>2023-01-21 08:46:17</publishDate> <description><div class="et_pb_section et_pb_section_29 et_section_regular" > <div class="et_pb_row et_pb_row_31"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_32 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_28 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_84 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_85 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_86 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_32 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">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 <a href="https://topdoctormagazine.com/research/news/couch-potatoes-beware-sedentary-lifestyle-accounts-for-8-of-global-deaths/" target="_blank" rel="noopener">sedentary lifestyle</a> can negatively impact your life, which is why we need to counteract its adverse effects on our health.  &nbsp; <h2>What Is a Sedentary Lifestyle?</h2> 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 <a href="https://www.medicalnewstoday.com/articles/322910" target="_blank" rel="noopener">sitting, reclining or lying down with low-energy expenditure</a>. It considers how much time you spend sitting down instead of standing, walking or being otherwise active.  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 <a href="https://www.hopkinsmedicine.org/health/wellness-and-prevention/sitting-disease-how-a-sedentary-lifestyle-affects-heart-health" target="_blank" rel="noopener">83%</a> in the U.S., according to the American Heart Association. Millions of Americans lead sedentary lifestyles, even if they try to work out regularly.  Exercising at least 30 minutes per day does not change the sedentary character of your lifestyle. <a href="https://www.hopkinsmedicine.org/health/wellness-and-prevention/sitting-disease-how-a-sedentary-lifestyle-affects-heart-health" target="_blank" rel="noopener">Research has found</a> that if you regularly sit down for 10 or more hours a day, your health is still at risk despite getting regular exercise.   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. "<a href="https://www.hopkinsmedicine.org/health/wellness-and-prevention/sitting-disease-how-a-sedentary-lifestyle-affects-heart-health" target="_blank" rel="noopener">Sitting disease</a>" is what some people have begun calling a sedentary lifestyle because of how harmful it can be.   &nbsp; <h2>Sedentary Lifestyle Side Effects</h2> A <a href="https://www.hopkinsmedicine.org/health/wellness-and-prevention/sitting-disease-how-a-sedentary-lifestyle-affects-heart-health" target="_blank" rel="noopener">sedentary lifestyle is associated with</a>:  <ul> <li style="font-weight: 400;" aria-level="1">Heart disease. </li> <li style="font-weight: 400;" aria-level="1">Type 2 diabetes. </li> <li style="font-weight: 400;" aria-level="1">Increased cancer risk. </li> <li style="font-weight: 400;" aria-level="1">Weight gain. </li> <li style="font-weight: 400;" aria-level="1">Muscle loss and weakness.</li> <li style="font-weight: 400;" aria-level="1">Loss in bone health.</li> <li style="font-weight: 400;" aria-level="1">High blood pressure. </li> <li style="font-weight: 400;" aria-level="1">High cholesterol. </li> <li style="font-weight: 400;" aria-level="1">Stroke. </li> <li style="font-weight: 400;" aria-level="1">Osteoporosis. </li> <li style="font-weight: 400;" aria-level="1"><a href="https://medlineplus.gov/healthrisksofaninactivelifestyle.html" target="_blank" rel="noopener">Anxiety and depression</a>. </li> </ul> &nbsp; <h2>How a Sedentary Lifestyle Affects Health</h2> Having little to no exercise can have major repercussions for your health. <a href="https://www.medicalnewstoday.com/articles/322910" target="_blank" rel="noopener">Studies consistently show</a> that a sedentary lifestyle increases your risk of certain types of cancer, diabetes, heart disease, obesity and premature death. One particular <a href="https://www.medicalnewstoday.com/articles/322910" target="_blank" rel="noopener">study</a> 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.   A sedentary lifestyle can also harm your mental health and well-being. <a href="https://www.medicalnewstoday.com/articles/322910" target="_blank" rel="noopener">Recent studies</a> 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.   &nbsp; <h2>Exercises for a Sedentary Lifestyle</h2> 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 "<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6182813/" target="_blank" rel="noopener">sedentary lifestyle" to the "low-active lifestyle</a>" classification.   <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6182813/" target="_blank" rel="noopener">Studies</a> 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.   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.   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.  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.   &nbsp; <h2>It's Time To Let Go Of Your Sedentary Lifestyle!</h2> 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.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/01/Sedentary-Lifestyle.png</images> <url>https://topdoctormagazine.com/issues/the-dos-and-donts-of-a-sedentary-lifestyle/</url> </article> <article> <ID>27355</ID> <title>What Should You Eat After Working Out?</title> <publishDate>2023-01-20 08:23:05</publishDate> <description><div class="et_pb_section et_pb_section_30 et_section_regular" > <div class="et_pb_row et_pb_row_32"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_33 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_29 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_87 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_88 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_89 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_33 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">After your workout, there is a <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">window of opportunity</a> to help your body recover and rebuild. What you eat during this time can make a significant difference in your results.  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.  &nbsp; <h2>The Importance of Macronutrient Balance</h2> <a href="https://www.webmd.com/diet/what-are-macronutrients" target="_blank" rel="noopener">Macronutrients</a> 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. <ul> <li style="font-weight: 400;" aria-level="1">Protein 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.</li> <li style="font-weight: 400;" aria-level="1">Fat 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.</li> <li style="font-weight: 400;" aria-level="1">Carbohydrates 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.</li> </ul> Eating a balanced meal or snack with the right mix of macronutrients will help you recover from your workout and reach your fitness goals.  &nbsp; <h2>Proper Muscle Repair With Electrolytes</h2> 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. <a href="https://medlineplus.gov/ency/article/002350.htm#:~:text=Electrolytes%20are%20minerals%20in%20your,Your%20muscle%20function" target="_blank" rel="noopener">Electrolytes</a> help repair muscles and keep them functioning properly. Nerve cells and muscles communicate through electricity generated by the ions in electrolytes.  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. <ul> <li style="font-weight: 400;" aria-level="1">Bananas are a great source of potassium, an electrolyte that helps repair muscles.</li> <li style="font-weight: 400;" aria-level="1">Coconut water contains sodium and potassium, which help keep muscles hydrated and functioning properly.</li> <li style="font-weight: 400;" aria-level="1">Chocolate milk is a great post-workout drink because it contains both carbohydrates and protein. It also has electrolytes such as potassium and sodium.</li> <li style="font-weight: 400;" aria-level="1">Oats 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.</li> <li style="font-weight: 400;" aria-level="1">Yogurt is a good source of protein and calcium, another electrolyte that helps keep muscles healthy.</li> </ul> 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.  &nbsp; <h2>Post-Workout Meal Ideas</h2> &nbsp; <h3>A Protein Shake or Smoothie </h3> 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.  &nbsp; <h3>Greek Yogurt With Berries </h3> Greek yogurt is a fantastic source of <a href="https://www.bonappetit.com/story/full-fat-yogurt-is-the-only-yogurt-worth-buying" target="_blank" rel="noopener">protein and good fat</a>, and berries are a good source of carbohydrates. This combo makes for a delicious and satisfying post-workout snack.  &nbsp; <h3>A Whole-Grain Wrap With Chicken and Avocado </h3> Whole-grain wraps are packed with complex carbohydrates, and adding chicken and avocado provides a good balance of protein and healthy fats.  &nbsp; <h3>A Bowl of Oatmeal With Fruit and Nuts </h3> Oatmeal is a great source of complex carbohydrates, and adding fruit and nuts will give you a boost of vitamins, minerals and healthy fats.  &nbsp; <h3>A Salad With Grilled Chicken or Fish </h3> 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.  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.   &nbsp; <h2>What's the Ideal Post-Workout Portion Size?</h2> 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.  If you want to grow muscle, you need about a <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">caloric surplus of 350 to 500 calories per day</a>. A good rule of thumb is to eat around <a href="https://www.healthline.com/nutrition/how-much-protein-per-day#muscles-strength" target="_blank" rel="noopener">1 gram of protein per pound of body weight</a>. 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.  &nbsp; <h2>Eating After a Workout Is Essential to Hitting Your Goals</h2> 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 <a href="https://topdoctormagazine.com/research/news/eat-this-to-maximize-your-workouts/" target="_blank" rel="noopener">different foods make you feel</a>, and eat accordingly. Your body knows best.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/01/After-Working-Out.png</images> <url>https://topdoctormagazine.com/issues/what-should-you-eat-after-working-out/</url> </article> <article> <ID>27348</ID> <title>Which Facials Are Best for Your Skin?</title> <publishDate>2023-01-19 07:45:51</publishDate> <description><div class="et_pb_section et_pb_section_31 et_section_regular" > <div class="et_pb_row et_pb_row_33"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_34 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_30 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_90 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_91 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_92 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_34 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">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: <ul> <li style="font-weight: 400;" aria-level="1">Less acne. </li> <li style="font-weight: 400;" aria-level="1">Fewer wrinkles. </li> <li style="font-weight: 400;" aria-level="1">Youthful skin. </li> </ul> Are such treatments capable of significantly improving your facial skin health? Or are their calming benefits the extent of their worth? &nbsp; <h2>Best Facials for Skin Rejuvenation</h2> 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. &nbsp; <h3><a href="https://weheartthis.com/types-of-facials/" target="_blank" rel="noopener">The Classic/European</a></h3> <ul> <li style="font-weight: 400;" aria-level="2">Involves: steaming, facial massage, masks, soothing serums, moisturizers.</li> <li style="font-weight: 400;" aria-level="2">Benefits: declogging of pores by extraction and exfoliation; cleans the face; evens skin tone.</li> <li style="font-weight: 400;" aria-level="2">Perfect for: those with dry or sensitive skin.</li> </ul> &nbsp; <h3><a href="https://weheartthis.com/types-of-facials/" target="_blank" rel="noopener">Basic Cleanup Facial</a></h3> <ul> <li style="font-weight: 400;" aria-level="2">Involves: steaming, exfoliation and moisturizer.</li> <li style="font-weight: 400;" aria-level="2">Benefits: opens pores to release oil and toxins, allowing the aesthetician to remove acne, blackheads and dead skin cells.</li> <li style="font-weight: 400;" aria-level="2">Perfect for: anyone wary of harsher chemical treatments.</li> </ul> &nbsp; <h3><a href="https://weheartthis.com/types-of-facials/" target="_blank" rel="noopener">Lymphatic Massage Facial</a></h3> <ul> <li style="font-weight: 400;" aria-level="2">Involves: a lymphatic massage (can also be combined with other treatments).</li> <li style="font-weight: 400;" aria-level="2">Benefits: relaxes the facial muscles and encourages drainage of blocked lymph nodes; improves blood circulation; eliminates water retention; removes toxins. </li> <li style="font-weight: 400;" aria-level="2">Perfect for: anyone with tension in the face and neck.</li> </ul> &nbsp; <h3><a href="https://weheartthis.com/types-of-facials/" target="_blank" rel="noopener">Aromatherapy Facial</a></h3> <ul> <li style="font-weight: 400;" aria-level="2">Involves: facial scrub and mask.</li> <li style="font-weight: 400;" aria-level="2">Benefits: removes impurities; relaxing. </li> <li style="font-weight: 400;" aria-level="2">Perfect for: anyone who wants a simple yet soothing facial or enjoys essential oils.</li> </ul> &nbsp; <h3><a href="https://weheartthis.com/types-of-facials/" target="_blank" rel="noopener">Collagen Facial</a></h3> <ul> <li style="font-weight: 400;" aria-level="2">Involves: a massage with collagen cream.</li> <li style="font-weight: 400;" aria-level="2">Benefits: restores the skin's elasticity and texture.</li> <li style="font-weight: 400;" aria-level="2">Perfect for: those looking for a facial with a face-lifting effect. </li> </ul> &nbsp; <h3><a href="https://weheartthis.com/types-of-facials/" target="_blank" rel="noopener">Antioxidant Facial</a></h3> <ul> <li style="font-weight: 400;" aria-level="2">Involves: creams and masks;</li> <li style="font-weight: 400;" aria-level="2">Benefits: replenishes vitamins A, C and E for soft and smooth skin.</li> <li style="font-weight: 400;" aria-level="2">Perfect for: older patients who want a gentler facial. </li> </ul> &nbsp; <h3><a href="https://weheartthis.com/types-of-facials/" target="_blank" rel="noopener">LED Light Therapy</a></h3> <ul> <li style="font-weight: 400;" aria-level="2">Involves: different wavelengths of LED light (i.e., red or blue) to treat skin imperfections.</li> <li style="font-weight: 400;" aria-level="2">Benefits: <ul> <li style="font-weight: 400;" aria-level="3">Red: encourages collagen growth for faster healing; reduces wrinkles and fine lines.</li> <li style="font-weight: 400;" aria-level="3">Blue: remove acne-causing bacteria and prevent further breakouts.</li> </ul> </li> <li style="font-weight: 400;" aria-level="2">Perfect for: anyone looking for a stronger yet non-invasive treatment. </li> </ul> &nbsp; <h2>The Spa vs. The Dermatologist: How Do They Differ? </h2> The effectiveness of facials is short-term rather than long-term. <a href="https://time.com/5047587/facial-spa-skin-care/" target="_blank" rel="noopener">Dr. Joel Cohen</a>, an associate clinical professor of dermatology at the University of Colorado and director of AboutSkin Dermatology and DermSurgery near Denver, <a href="https://time.com/5047587/facial-spa-skin-care/" target="_blank" rel="noopener">emphasizes</a> that topicals and serums aren't likely to do anything long-lasting for your skin since they only penetrate at the surface level. <a href="https://time.com/5047587/facial-spa-skin-care/" target="_blank" rel="noopener">Dr. Adam Friedman</a>, an associate professor of dermatology and director of translational research at George Washington University, <a href="https://time.com/5047587/facial-spa-skin-care/" target="_blank" rel="noopener">says</a> that most facials offered at spas are meant to improve the face in the "here and now." <a href="https://time.com/5047587/facial-spa-skin-care/" target="_blank" rel="noopener">Longer-lasting</a> 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 <a href="https://time.com/5047587/facial-spa-skin-care/" target="_blank" rel="noopener">suggest</a> 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. <ul> <li style="font-weight: 400;" aria-level="1"><a href="https://time.com/5047587/facial-spa-skin-care/" target="_blank" rel="noopener">Microneedling Facial</a>: 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.</li> <li style="font-weight: 400;" aria-level="1"><a href="https://weheartthis.com/types-of-facials/" target="_blank" rel="noopener">Microdermabrasion Facial</a>: removes the top, dead layer of the dermis, thereby increasing skin turnover for faster-healing, younger-looking skin.</li> </ul> &nbsp; <h2>Facial Rejuvenation Recommendations by Age</h2> Basic facial or aromatherapy, the spa or the dermatologist — these options are influenced by preference and age. &nbsp; <h3><a href="https://www.everydayhealth.com/skin-beauty/whats-best-facial-your-age/" target="_blank" rel="noopener">Your 20s</a></h3> <ul> <li style="font-weight: 400;" aria-level="1">Focus on: creating consistent and healthy skincare habits with cleansers, exfoliants, moisturizers and sunscreen.</li> <li style="font-weight: 400;" aria-level="1">Spa recommendations: Focus on facials that clean skin and draw out impurities, such as deep-cleansing facials with masks of clay or kaolin.</li> </ul> &nbsp; <h3><a href="https://www.everydayhealth.com/skin-beauty/whats-best-facial-your-age/" target="_blank" rel="noopener">Your 30s</a></h3> <ul> <li style="font-weight: 400;" aria-level="1">Focus on: 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.</li> <li style="font-weight: 400;" aria-level="1">Spa recommendations: opt for purifying facials that help unclog pores and calm existing acne.</li> </ul> &nbsp; <h3><a href="https://www.everydayhealth.com/skin-beauty/whats-best-facial-your-age/" target="_blank" rel="noopener">Your 40s</a></h3> <ul> <li style="font-weight: 400;" aria-level="1">Focus on: 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.</li> <li style="font-weight: 400;" aria-level="1">Spa recommendations: 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.</li> </ul> &nbsp; <h3><a href="https://www.everydayhealth.com/skin-beauty/whats-best-facial-your-age/" target="_blank" rel="noopener">Your 50s</a></h3> <ul> <li style="font-weight: 400;" aria-level="1">Focus on: 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.</li> <li style="font-weight: 400;" aria-level="1">Spa recommendations: Choose firming and hydrating facials, particularly the ones containing seaweed and algae, which help hydrate the skin.</li> </ul> &nbsp; <h2>The Word of the Day: Consistency </h2> 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 <a href="https://time.com/5047587/facial-spa-skin-care/" target="_blank" rel="noopener">diligent consistency</a>. 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.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/01/Facials.png</images> <url>https://topdoctormagazine.com/issues/which-facials-are-best-for-your-skin/</url> </article> <article> <ID>27342</ID> <title>Heart-Healthy Recipes To Try This Month!</title> <publishDate>2023-01-18 07:32:06</publishDate> <description><div class="et_pb_section et_pb_section_32 et_section_regular" > <div class="et_pb_row et_pb_row_34"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_35 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_31 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_93 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_94 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_95 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_35 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">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 <a href="https://academic.oup.com/genetics" target="_blank" rel="noopener">genetics</a> but also by poor lifestyle choices. Heart disease is the <a href="https://www.cdc.gov/heartdisease/facts.htm" target="_blank" rel="noopener">leading cause of death in the U.S.</a>, 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 <a href="https://www.cdc.gov/diabetes/basics/diabetes.html" target="_blank" rel="noopener">diabetes</a> and <a href="https://www.who.int/health-topics/obesity#tab=tab_1" target="_blank" rel="noopener">obesity</a>, that impact overall heart health. &nbsp; <h2>Why Should We Look After Our Hearts?</h2> Our hearts are responsible for <a href="https://my.clevelandclinic.org/health/body/21704-heart" target="_blank" rel="noopener">pumping oxygen-full, nutrient-rich blood to every living cell and removing toxins and waste</a>. 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. Here are some of the reasons why you should maintain a healthy heart: <ul> <li style="font-weight: 400;" aria-level="1">Preserve healthy <a href="https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/symptoms-causes/syc-20350800" target="_blank" rel="noopener">cholesterol levels</a></li> <li style="font-weight: 400;" aria-level="1">Lower risk of <a href="https://www.cdc.gov/aging/dementia/index.html" target="_blank" rel="noopener">dementia</a> and <a href="https://www.mayoclinic.org/diseases-conditions/alzheimers-disease/symptoms-causes/syc-20350447" target="_blank" rel="noopener">Alzheimer's</a></li> <li style="font-weight: 400;" aria-level="1">Regulate blood pressure</li> </ul> &nbsp; <h2>How Can We Take Care of Our Hearts?</h2> 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. 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: &nbsp; <ol> <li style="font-weight: 400;" aria-level="1">Control portion size;</li> <li style="font-weight: 400;" aria-level="1">Reduce sodium intake;</li> <li style="font-weight: 400;" aria-level="1">Choose whole grains;</li> <li style="font-weight: 400;" aria-level="1">Eat more fruit and vegetables;</li> <li style="font-weight: 400;" aria-level="1">Limit unhealthy fats.</li> </ol> &nbsp; Don't let this overwhelm you. Several delicious heart-healthy recipes to choose from have considered all these factors for you! &nbsp; <h2>Easy Heart-Healthy Recipes to Make</h2> 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! &nbsp; <h3>Heart Healthy Oatmeal Recipe</h3> Perfect for this time of year, <a href="https://www.quakeroats.com/cooking-and-recipes/apple-cinnamon-overnight-oats" target="_blank" rel="noopener">apple cinnamon overnight oats</a> can be eaten as a quick breakfast option or a healthy afternoon snack. &nbsp; <h4>Ingredients</h4> <ul> <li style="font-weight: 400;" aria-level="1">½ cup of oats</li> <li style="font-weight: 400;" aria-level="1">½ cup of apple, chopped</li> <li style="font-weight: 400;" aria-level="1">½ cup of nonfat milk or milk alternative</li> <li style="font-weight: 400;" aria-level="1">¼ cup plain, non-fat yogurt</li> <li style="font-weight: 400;" aria-level="1">¼ teaspoon of ground cinnamon</li> <li style="font-weight: 400;" aria-level="1">1 teaspoon of honey</li> <li style="font-weight: 400;" aria-level="1">1 teaspoon of chia seeds</li> </ul> &nbsp; <h4>How To Prepare</h4> <ol> <li style="font-weight: 400;" aria-level="1">Pour the oats into a Mason jar or container of your choice.</li> <li style="font-weight: 400;" aria-level="1">Pour in the milk and yogurt. Add a layer of chopped apples and chia seeds.</li> <li style="font-weight: 400;" aria-level="1">Top off with a sprinkle of cinnamon and a drizzle of honey.</li> <li style="font-weight: 400;" aria-level="1">Place in the fridge overnight and enjoy the next day!</li> </ol> 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! &nbsp; <h3>Heart-Healthy Hummus Recipe</h3> Dips don't have to be jam-packed with preservatives, flavorings and saturated fats. You, too, can enjoy <a href="https://veeg.co/heart-healthy-5-minute-oil-free-hummus/" target="_blank" rel="noopener">hummus</a> the heart-healthy way! &nbsp; <h4>Ingredients</h4> <ul> <li style="font-weight: 400;" aria-level="1">15 ounces of can of low-sodium chickpeas, undrained</li> <li style="font-weight: 400;" aria-level="1">¼ cup of tahini</li> <li style="font-weight: 400;" aria-level="1">½ tablespoon of ground cumin</li> <li style="font-weight: 400;" aria-level="1">2 cloves of garlic</li> <li style="font-weight: 400;" aria-level="1">2 tablespoons of lemon juice</li> <li style="font-weight: 400;" aria-level="1">1 tablespoon of low-sodium miso</li> <li style="font-weight: 400;" aria-level="1">Freshly ground black pepper to taste</li> <li style="font-weight: 400;" aria-level="1">Water to thin the hummus, if desired</li> <li style="font-weight: 400;" aria-level="1">Sesame seeds for topping</li> </ul> &nbsp; <h4>How To Prepare</h4> <ol> <li style="font-weight: 400;" aria-level="1">Combine all the ingredients in a food processor and blend until smooth.</li> <li style="font-weight: 400;" aria-level="1">Taste and adjust any seasonings to your preference.</li> </ol> You'll feel transported to the islands of Greece and the dunes of Morocco with this hummus recipe, all without the guilt! &nbsp; <h3>Heart-Healthy Zucchini Bread Recipe</h3> Heart-healthy does not mean no bread! This <a href="https://cookieandkate.com/healthy-zucchini-bread-recipe/" target="_blank" rel="noopener">zucchini bread recipe</a> is the perfect alternative to processed bread. &nbsp; <h4>Ingredients</h4> <ul> <li style="font-weight: 400;" aria-level="1">⅓ cup of melted coconut oil</li> <li style="font-weight: 400;" aria-level="1">½ cup of honey or maple syrup</li> <li style="font-weight: 400;" aria-level="1">2 room temperature eggs</li> <li style="font-weight: 400;" aria-level="1">½ cup of low-fat milk of choice or water</li> <li style="font-weight: 400;" aria-level="1">1 teaspoon of baking soda</li> <li style="font-weight: 400;" aria-level="1">1 teaspoon of ground cinnamon</li> <li style="font-weight: 400;" aria-level="1">2 teaspoons of vanilla extract</li> <li style="font-weight: 400;" aria-level="1">½ teaspoon of fine-grain sea salt</li> <li style="font-weight: 400;" aria-level="1">¼ teaspoon of ground nutmeg</li> <li style="font-weight: 400;" aria-level="1">1 ½ cups of grated zucchini, with the moisture squeezed out</li> <li style="font-weight: 400;" aria-level="1">1 ¾ cups of whole wheat flour</li> <li style="font-weight: 400;" aria-level="1">¾ cup of roughly chopped raw walnuts or pecans</li> </ul> &nbsp; <h4>How To Prepare</h4> <ol> <li style="font-weight: 400;" aria-level="1">Preheat the oven to 325 F and grease a loaf pan.</li> <li style="font-weight: 400;" aria-level="1">Toast the nuts in a pan. Once cooled, chop the nuts and set aside.</li> <li style="font-weight: 400;" aria-level="1">Combine the coconut oil and honey in a large mixing bowl. Add in the eggs and beat well.</li> <li style="font-weight: 400;" aria-level="1">Whisk in the milk, baking soda, cinnamon, vanilla, salt and nutmeg until well blended. Add the zucchini and fold it in.</li> <li style="font-weight: 400;" aria-level="1">Add the flour and nuts. Stir just until combined.</li> <li style="font-weight: 400;" aria-level="1">Pour the batter into the greased loaf tin.</li> <li style="font-weight: 400;" aria-level="1">Place in the oven for 55 to 60 minutes or until a knife inserted comes out clean.</li> <li style="font-weight: 400;" aria-level="1">Let the bread cool on a wire rack. Cut and serve.</li> </ol> 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! &nbsp; <h3>Heart Healthy Meatball Recipe</h3> Are you looking for an <a href="https://warren.cce.cornell.edu/food-nutrition/recipes/main-dishes/italian-style-meatball-recipe-heart-healthy" target="_blank" rel="noopener">Italian-style meatball</a> without putting a strain on your heart? Look no further than this heart-healthy meatball recipe! &nbsp; <h4>Ingredients</h4> <h5>For the Topping</h5> <ul> <li style="font-weight: 400;" aria-level="1">1 cup of seeded and diced tomato</li> <li style="font-weight: 400;" aria-level="1">¼ cup of finely chopped sweet onion</li> <li style="font-weight: 400;" aria-level="1">2 tablespoons of chopped fresh basil</li> <li style="font-weight: 400;" aria-level="1">1 teaspoon of chopped garlic</li> <li style="font-weight: 400;" aria-level="1">¼ teaspoon of black pepper</li> </ul> <h5>For the Meatball</h5> <ul> <li style="font-weight: 400;" aria-level="1">16 ounces of extra-lean ground beef</li> <li style="font-weight: 400;" aria-level="1">¼ cup of wholewheat breadcrumbs</li> <li style="font-weight: 400;" aria-level="1">¼ cup of egg whites</li> <li style="font-weight: 400;" aria-level="1">2 teaspoons of chopped garlic</li> <li style="font-weight: 400;" aria-level="1">¼ teaspoon of onion powder</li> <li style="font-weight: 400;" aria-level="1">¼ teaspoon of salt and black pepper</li> <li style="font-weight: 400;" aria-level="1">¼ cup of shredded low-fat mozzarella cheese</li> <li style="font-weight: 400;" aria-level="1">¼ cup of shredded Parmesan cheese</li> </ul> &nbsp; <h4>How To Prepare</h4> <ol> <li style="font-weight: 400;" aria-level="1">Preheat the oven to 350 F. Line a baking pan with parchment paper and set aside.</li> <li style="font-weight: 400;" aria-level="1">Add all topping ingredients to a medium-sized bowl. Mix until all combined.</li> <li style="font-weight: 400;" aria-level="1">Mix the beef, breadcrumbs, egg whites, garlic, onion powder, black pepper and cheeses in a large bowl. Roll out 12 meatballs.</li> <li style="font-weight: 400;" aria-level="1">Lay meatballs in a tray and cover the tray with foil and bake for 20 minutes.</li> <li style="font-weight: 400;" aria-level="1">Serve with the topping.</li> </ol> This recipe works well as an easy weeknight dinner, with leftovers for lunch the next day! &nbsp; <h3>Heart-Healthy Juice Recipe</h3> Juices are an effective way to get all-important vitamins and minerals into your diet. This <a href="https://www.mygingergarlickitchen.com/how-to-make-detox-heart-beet-juice-video-recipe/" target="_blank" rel="noopener">beet juice</a> is a quick and easy heart-healthy option for when you're on the go. &nbsp; <h4>Ingredients</h4> <ul> <li style="font-weight: 400;" aria-level="1">3 large beetroots, washed</li> <li style="font-weight: 400;" aria-level="1">2 medium-sized apples washed and cut into squares</li> <li style="font-weight: 400;" aria-level="1">2 large carrots washed, stem removed, cut into pieces</li> <li style="font-weight: 400;" aria-level="1">1 large orange, peeled</li> <li style="font-weight: 400;" aria-level="1">Juice from half a lemon</li> </ul> &nbsp; <h4>How To Prepare</h4> <ol> <li style="font-weight: 400;" aria-level="1">Put all the ingredients into the juicer and juice. Set the lemon juice aside.</li> <li style="font-weight: 400;" aria-level="1">Add the lemon juice and stir well.</li> <li style="font-weight: 400;" aria-level="1">Pour into serving glasses.</li> </ol> The beetroot and lemon improve blood flow by reducing blood vessel inflammation — a great option to add to any heart-healthy diet. &nbsp; <h2>Take Care of Your Heart, And It Will Take Care of You!</h2> 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!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/01/Heart-Healthy-Recipes.png</images> <url>https://topdoctormagazine.com/issues/heart-healthy-recipes-to-try-this-month/</url> </article> <article> <ID>27332</ID> <title>5 Health Benefits of Tea Everyone Should Know About</title> <publishDate>2023-01-17 07:04:27</publishDate> <description><div class="et_pb_section et_pb_section_33 et_section_regular" > <div class="et_pb_row et_pb_row_35"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_36 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_32 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_96 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_97 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_98 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_36 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">After fresh water, tea is the most widely consumed beverage in the world, with <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">over 3 billion cups consumed daily</a>. The earliest archaeological evidence of tea consumption was found in China, <a href="https://www.tea.co.uk/history-of-tea" target="_blank" rel="noopener">dating back to around 200 B.C.</a>, with tea playing a pivotal role in economic and political development throughout human history. As its popularity spread west towards Europe, tea became highly popular amongst the British middle and upper classes, leading to <a href="https://trueteacompany.co.uk/history-of-tea/" target="_blank" rel="noopener">heavy taxation being introduced in 1689</a>. British tea taxation would infamously be imposed on British colonies, leading to the <a href="https://www.history.com/topics/american-revolution/boston-tea-party" target="_blank" rel="noopener">Boston Tea Party in 1773</a> and setting a strong impetus for American independence in motion. Tea plays a crucial economic role globally. The United Nations Food and Agricultural Organization (FAO) estimates <a href="https://www.fao.org/3/cc0238en/cc0238en.pdf" target="_blank" rel="noopener">annual tea production to be around $17 billion</a>. 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. &nbsp; <h2>Health Benefits of Drinking Tea</h2> Ancient Chinese civilizations were amongst the first to claim that tea had healing and medicinal properties. <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">Until the sixth century B.C.</a>, tea was primarily considered a medicinal concoction in China. Modern medicine is continually attesting to the broad health benefits of tea. &nbsp; <h3>Tea Is Full of Antioxidants</h3> Chemicals found in green and black tea, known as catechins and theaflavins, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5429329/" target="_blank" rel="noopener">give tea its antioxidant properties</a>. Black, green, oolong and white tea, sometimes called the "true teas," are all derivatives of the same plant, Camellia sinensis, 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. <a href="https://pubmed.ncbi.nlm.nih.gov/11518612/" target="_blank" rel="noopener">A comparative study published in the Toxicology journal</a> found that one to two servings of black, green or oolong tea contained as many antioxidants as five servings of fruit and vegetables. <a href="https://www.livescience.com/benefits-of-antioxidants" target="_blank" rel="noopener">The benefits of antioxidants are diverse and vast</a>, with research associating antioxidant consumption with: <ul> <li style="font-weight: 400;" aria-level="1">Protection from oxidative stress; </li> <li style="font-weight: 400;" aria-level="1">Reduced rates of certain diseases; </li> <li style="font-weight: 400;" aria-level="1">Improved mental health; </li> <li style="font-weight: 400;" aria-level="1">Inflammation reduction.</li> </ul> &nbsp; <h3>Tea Consumption Can Reduce the Risk of Stroke</h3> A <a href="https://www.stroke.org/en/about-stroke" target="_blank" rel="noopener">stroke</a> 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 <a href="https://www.utmbhealth.com/services/neurology/procedures-conditions/stroke/stroke-facts" target="_blank" rel="noopener">fifth highest cause of death in the U.S.</a>, and many stroke survivors face a greatly reduced quality of life and a generally poor prognosis. <a href="https://www.ahajournals.org/doi/10.1161/hs0901.094253" target="_blank" rel="noopener">A Danish study</a> 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, <a href="https://www.cdc.gov/stroke/facts.htm" target="_blank" rel="noopener">1 in 3 American adults</a> has at least one of the leading risk factors for strokes — obesity, high blood pressure, high cholesterol, diabetes and a smoking habit. Overwhelming medical literature supports the efficacy of tea in reducing the risk of stroke. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3411099/" target="_blank" rel="noopener">A meta-analysis of studies published between 1966-2012</a>, 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. <a href="https://pubmed.ncbi.nlm.nih.gov/19228856/" target="_blank" rel="noopener">Another meta-analysis involving nearly 200,000 participants</a> found that consuming at least 3 cups of tea per day decreased the risk of stroke by 21%. &nbsp; <h3>Tea Can Mitigate the Risk of Cardiovascular Disease</h3> 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 <a href="https://www.who.int/news-room/fact-sheets/detail/cardiovascular-diseases-(cvds)" target="_blank" rel="noopener">32% of all global deaths</a>. <a href="https://www.cdc.gov/policy/polaris/healthtopics/heartdisease/index.html" target="_blank" rel="noopener">The Centers for Disease Control and Prevention (CDC) estimate</a> that heart disease costs the U.S. roughly $219 billion annually. Reducing the risk of cardiovascular disease is one of the many health benefits of tea. <a href="https://pubmed.ncbi.nlm.nih.gov/23493733/" target="_blank" rel="noopener">A study of more than 82,000 Japanese men</a> over the period 1995-2007 found that green tea consumption of 2 cups and upwards per day reduced the risk of cardiovascular disease. Furthermore, <a href="https://pubmed.ncbi.nlm.nih.gov/19996359/" target="_blank" rel="noopener">another Japanese study</a> of over 76,000 men and women found that consuming black, green and oolong tea reduced cardiovascular disease mortality. &nbsp; <h3>There Is Increasing Evidence That Tea Can Assist In Cancer Prevention</h3> <a href="https://www.cdc.gov/nchs/fastats/leading-causes-of-death.htm" target="_blank" rel="noopener">According to the CDC's National Center for Health Statistics</a>, 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 <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4024849/" target="_blank" rel="noopener">notoriously difficult to treat sustainably</a>. Tea has shown some efficacy in prophylaxis (i.e., prevention) and in slowing down the progression of some cancers. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2829848/" target="_blank" rel="noopener">Studies on animals</a> have shown that tea can mitigate tumor transformation and the overall progression of the disease. A journal article published in <a href="https://academic.oup.com/ajcn/article/98/6/1667S/4577480" target="_blank" rel="noopener">The American Journal of Clinical Nutrition</a> suggests that tea might have similar effects on humans as it does on animals regarding cancer. Moreover, <a href="https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/tea-fact-sheet" target="_blank" rel="noopener">the U.S. National Cancer Institute</a> website suggests that tea may inhibit angiogenesis (i.e., the growth of new blood vessels required for the growth and spread of tumor cells). While human-specific studies of the effects of tea in combating cancer are in their early stages, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5824026/" target="_blank" rel="noopener">some have shown positive results</a>. As modern medicine continues to search for an effective cancer cure, there is almost no harm in preventive tea consumption. &nbsp; <h3>Tea Can Help You With Weight Loss</h3> Green tea has long been touted as a weight loss supplement, and the evidence from research supports this belief. Research conducted at the <a href="https://www.psu.edu/news/research/story/research-suggests-green-tea-exercise-boost-weight-loss-health/" target="_blank" rel="noopener">Pennsylvania State University's College of Agricultural Sciences</a> found that green tea increased metabolism in mice and achieved an average body mass reduction of 27.1%. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6099746/" target="_blank" rel="noopener">A Chinese study</a> suggests that consuming different types of true teas daily, as opposed to one single type of true tea, may augment their weight loss benefits. &nbsp; <h2>Frequently Asked Questions About Tea</h2> 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. &nbsp; <h3>How Much Tea Can You Drink per Day?</h3> Consuming more than 4 cups of tea per day <a href="https://www.healthline.com/nutrition/side-effects-of-tea#7.-Headaches" target="_blank" rel="noopener">can lead to adverse side effects</a>, such as sleep problems, nausea, dizziness and impaired iron absorption. &nbsp; <h3>How Much Tea Is Safe During Pregnancy?</h3> Due to their caffeine content, <a href="https://www.healthline.com/nutrition/is-tea-safe-during-pregnancy#bottom-line" target="_blank" rel="noopener">the consumption of true teas</a> 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. &nbsp; <h3>Which Type of Tea Has the Most Caffeine and Which Has the Least?</h3> People looking to regulate or limit their caffeine intake might be interested to know which of the true teas have the <a href="https://www.medicalnewstoday.com/articles/which-tea-has-the-most-caffeine#most-caffeinated-teas" target="_blank" rel="noopener">highest and lowest caffeine content, respectively</a>. 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. For reference, <a href="https://www.healthline.com/nutrition/how-much-caffeine-in-coffee#TOC_TITLE_HDR_3" target="_blank" rel="noopener">a cup of brewed coffee has between 70-140 milligrams of caffeine</a>, while a double espresso contains 125 milligrams. <h3> </h3> <h3>Can Tea Expire?</h3> <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">According to an assistant professor at TUFTS University in Massachusetts</a>, 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. &nbsp; <h3>Are Tea Bags Good for Plants?</h3> Tea leaves contain many of the same minerals as plant fertilizers, <a href="https://www.homesandgardens.com/advice/using-tea-leaves-in-the-garden" target="_blank" rel="noopener">such as nitrogen and potassium</a>, 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. &nbsp; <h2>Tea Is an Ancient Medicine Fit for the Modern Age</h2> 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.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/01/Health-Benefits-of-Tea.png</images> <url>https://topdoctormagazine.com/issues/5-health-benefits-of-tea-everyone-should-know-about/</url> </article> <article> <ID>27322</ID> <title>How To Figure Out Your Attachment Style</title> <publishDate>2023-01-16 05:26:32</publishDate> <description><div class="et_pb_section et_pb_section_34 et_section_regular" > <div class="et_pb_row et_pb_row_36"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_37 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_33 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_99 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_100 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_101 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_37 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">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. 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. Some psychologists use a framework called <a href="https://www.forbes.com/health/mind/what-are-the-attachment-styles/" target="_blank" rel="noopener">attachment theory</a> to help contextualize and explain how we relate to significant figures in our lives as adults and where those tendencies may have originated. &nbsp; <h2>What Is Attachment Theory?</h2> Attachment theory was proposed by psychoanalyst <a href="https://www.fatherly.com/health/attachment-theory-wrong-attachment-styles-dont-matter" target="_blank" rel="noopener">John Bowlby</a> in 1958. His theory attempted to explain how one's emotional connection to parental figures in early childhood, particularly between <a href="https://www.attachmentproject.com/" target="_blank" rel="noopener">10 to 20 months</a>, 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. After working as a child psychiatrist with emotionally disturbed patients at the Child Guidance Clinic in London, Bowlby <a href="https://www.simplypsychology.org/attachment.html" target="_blank" rel="noopener">suggested</a> 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 <a href="https://positivepsychology.com/attachment-theory/" target="_blank" rel="noopener">three ways</a>: &nbsp; 1. Secure: Although initially distraught, these infants desired comfort and were quickly reassured when their parents returned. 2. Anxious-Resistant: Children in this category were more distressed. When parents came back, they sought comfort but simultaneously seemed to 'punish' their parents for leaving. 3. Avoidant: 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 &nbsp; Later in the development of attachment theory, a <a href="https://positivepsychology.com/attachment-theory/" target="_blank" rel="noopener">fourth category</a> was added — Disorganized-Disoriented — to describe babies exhibiting unpredictable attachment patterns. 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 '<a href="https://www.simplypsychology.org/attachment.html" target="_blank" rel="noopener">continuity hypothesis</a>. &nbsp; <h2>The Four Attachment Styles</h2> Though developed very early in childhood, the four attachment styles manifest themselves differently in adult relationships. &nbsp; <h3>1. Secure Attachment</h3> &nbsp; a. Summary: Appearing in roughly <a href="https://www.attachmentproject.com/blog/secure-attachment/" target="_blank" rel="noopener">66%</a> 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 <a href="https://www.attachmentproject.com/blog/secure-attachment/" target="_blank" rel="noopener">Attachment Project</a>, 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. &nbsp; b.<a href="https://www.forbes.com/health/mind/what-are-the-attachment-styles/" target="_blank" rel="noopener">Childhood Characteristics</a> i. Positive emotions are displayed toward parents. ii. The child is capable of being independent while still connecting with caregivers. iii. The child is stable, even when separated from their parents. &nbsp; c. <a href="https://www.forbes.com/health/mind/what-are-the-attachment-styles/" target="_blank" rel="noopener">Adult Characteristics</a> i. The individual assumes a two-way trust and love in relationships. ii. The individual participates in healthy and open communication. iii. The individual has high respect for themselves. iv. The individual can trust others. v. The individual knows how to balance autonomy and intimacy. &nbsp; <h3>2. Avoidant Attachment</h3> &nbsp; a. Summary: 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 <a href="https://positivepsychology.com/attachment-theory/" target="_blank" rel="noopener">shut down</a> 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. &nbsp; b. <a href="https://www.forbes.com/health/mind/what-are-the-attachment-styles/" target="_blank" rel="noopener">Childhood Characteristics</a> i. The child seems disinterested in their parents. ii. The child shows no signs of being upset if separated from their parents. iii. The child doesn't fear strangers. &nbsp; c. <a href="https://www.forbes.com/health/mind/what-are-the-attachment-styles/" target="_blank" rel="noopener">Adult Characteristics</a> i. The individual avoids cultivating close relationships. ii. The individual protects independence at the cost of engaging with others. iii. The individual conceals true feelings. iv. The individual feels that relationships requiring emotional intimacy are 'needy.' &nbsp; <h3>3. Anxious Attachment</h3> &nbsp; a. Summary: Those with an anxious attachment style often <a href="https://positivepsychology.com/attachment-theory/" target="_blank" rel="noopener">crave</a> affection and attention to an abnormal extent, idolizing their significant other while <a href="https://www.attachmentproject.com/blog/anxious-attachment/" target="_blank" rel="noopener">demeaning</a> 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. &nbsp; b. <a href="https://www.forbes.com/health/mind/what-are-the-attachment-styles/" target="_blank" rel="noopener">Childhood Characteristics</a> i. The child is needy or clingy. ii. The child exhibits extreme distress when left by their parents. iii. The child occasionally partakes in aggressive behavior. &nbsp; c. <a href="https://www.forbes.com/health/mind/what-are-the-attachment-styles/" target="_blank" rel="noopener">Adult Characteristics</a> i. The individual consistently fears being abandoned. ii. The individual may be jealous. iii. The individual frets over the state and future of their relationship. iv. The individual is highly aware of others' needs. v. The individual displays low self-esteem. vi. The individual asks for reassurance from their partner. &nbsp; <h3>4. Disorganized Attachment</h3> &nbsp; a. Summary: Adults with this attachment style are often hard to characterize, owing to their irregular and unpredictable patterns. They may have drastic <a href="https://positivepsychology.com/attachment-theory/" target="_blank" rel="noopener">mood swings</a>, 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. &nbsp; b. <a href="https://www.forbes.com/health/mind/what-are-the-attachment-styles/" target="_blank" rel="noopener">Childhood Characteristics</a> i. The child struggles with confusion concerning their parents. ii. The child displays inconsistent responses when left by and approached by caregivers. &nbsp; c. <a href="https://www.forbes.com/health/mind/what-are-the-attachment-styles/" target="_blank" rel="noopener">Adult Characteristics</a> i. The individual desires intimacy but is afraid of vulnerability. ii. The individual may sabotage relationships. iii. The individual is often distrustful. iv. The individual is unpredictable in relationships and with emotions. v. The individual struggles to control their emotions. &nbsp; <h2>Critiques of Attachment Theory</h2> Despite being used by psychologists, therapists and the everyday self-searcher for years, attachment theory has more recently been <a href="https://www.fatherly.com/health/attachment-theory-wrong-attachment-styles-dont-matter" target="_blank" rel="noopener">criticized</a> 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. Some psychologists <a href="https://www.fatherly.com/health/attachment-theory-wrong-attachment-styles-dont-matter" target="_blank" rel="noopener">believe</a> that social class and environment are far more influential than one's connection with parents as a young child. Others <a href="http://www.personalityresearch.org/papers/lee.html" target="_blank" rel="noopener">assert</a> that peer relationships, rather than parental relationships, have the greatest impact on a person's attachment patterns. 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. &nbsp; <h2>Discerning Your Attachment Style </h2> 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 <a href="https://www.attachmentproject.com/" target="_blank" rel="noopener">Attachment Project</a> 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 <a href="https://dianepooleheller.com/attachment-test/" target="_blank" rel="noopener">here</a>, 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! </div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/01/Attachment-Style.png</images> <url>https://topdoctormagazine.com/issues/how-to-figure-out-your-attachment-style/</url> </article> <article> <ID>27315</ID> <title>What Does ACTUAL Self-Care Look Like?</title> <publishDate>2023-01-13 05:05:00</publishDate> <description><div class="et_pb_section et_pb_section_35 et_section_regular" > <div class="et_pb_row et_pb_row_37"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_38 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_34 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_102 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_103 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_104 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_38 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">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. <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">According to the World Health Organization (WHO)</a>, the anxiety and depression prevalence rate rose by 25% due to the mental health detriments of the pandemic. In response to the widespread emotional distress, self-care emerged as an accessible, affordable and actionable way for individuals to improve their mental health. <a href="https://professionalbeauty.co.uk/site/newsdetails/searches-for-self-care-soar-during-covid-19" target="_blank" rel="noopener">Some sources</a> estimate that searches around self-care rose by as much as 250% during the pandemic. The jury was and still is out on self-care, with its advocates praising its ability to mitigate mental health symptoms, <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">while critics claim</a> that self-administered efforts to improve one's mental well-being are often insufficient. To fully appreciate self-care's benefits, one first needs to consider what actual-self care is and in what contexts it is useful. &nbsp; <h2>What Does Self-Care Mean?</h2> <a href="https://www.everydayhealth.com/self-care/" target="_blank" rel="noopener">Self-care</a> refers to any actions or attempts an individual performs toward improving their physical, mental and emotional well-being. One usually considers active measures such as regular exercise or a thought-out hygiene regimen when discussing self-care. However, <a href="https://www.selfcarefederation.org/what-is-self-care" target="_blank" rel="noopener">self-care also includes passive measures</a> 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. <a href="https://www.psychologytoday.com/us/blog/in-practice/202001/5-things-people-get-wrong-about-self-care" target="_blank" rel="noopener">Self-care does not refer to</a> an over-indulgence in leisure activities, unreasonable prioritization of oneself over others and the neglect of social activities that lead to counterproductive isolation. <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">Actual self-care is also not a replacement</a> 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. &nbsp; <h2>Why Is Self-Care Important?</h2> 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, <a href="https://www.snhu.edu/about-us/newsroom/health/what-is-self-care" target="_blank" rel="noopener">neglecting one's well-being becomes increasingly likely</a>. 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. &nbsp; <h2>What Are the Types of Self-Care?</h2> Depending on one's circumstances and context, various types of self-care can effectively improve their quality of life. &nbsp; <h3>Self-Care Activities</h3> Various activities constitute self-care. For many, exercise is a self-care pursuit of choice. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4061837/" target="_blank" rel="noopener">Being active can produce "a natural high"</a> 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. <a href="https://www.amherst.edu/campuslife/health-safety-wellness/counseling/self_care/exercise" target="_blank" rel="noopener">Exercise can also help relieve stress</a>, improve blood flow, increase sleep quality and boost energy. Yoga is a prevalent self-care exercise <a href="https://www.yogabasics.com/connect/yoga-blog/yoga-for-self-care/" target="_blank" rel="noopener">due to its dual benefits</a> of practicing and improving physical and mental well-being. <a href="https://www.psychologytoday.com/us/blog/shyness-is-nice/201403/seven-types-self-care-activities-coping-stress" target="_blank" rel="noopener">Other forms of active self-care include</a>: <ul> <li style="font-weight: 400;" aria-level="1">Stimulating one's creative side through art.</li> <li style="font-weight: 400;" aria-level="1">Sharpening cognitive abilities with problem-solving games.</li> <li style="font-weight: 400;" aria-level="1">Making time to clean and pamper oneself thoroughly.</li> <li style="font-weight: 400;" aria-level="1">Adorning the space which one inhabits.</li> </ul> &nbsp; <h3>Passive Self-Care</h3> You can also achieve self-care by avoiding harmful behaviors and upholding commitments to improve well-being. <a href="https://www.capitalfm.co.ke/thesauce/dont-be-fooled-by-social-media-trends-self-care-is-hard-work/" target="_blank" rel="noopener">For example</a>, sticking to a plan or checklist through prioritization is a form of self-care. 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. Honoring boundaries set with colleagues, superiors at work, family and friends is also a form of self-care since it entails putting yourself first. &nbsp; <h2>What Self-Care Is Not</h2> Self-care is not a philosophy of abundance and indulgence but one to mitigate burnout and improve longevity. <h3> </h3> <h3>Self-Care Is Not Over-Indulgence</h3> 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. &nbsp; <h3>Self-Care Is Not Selfishness</h3> While setting and maintaining reasonable boundaries is a fundamental facet of self-care, <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">being selfish and neglecting one's responsibilities</a> is not. 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. &nbsp; <h3>Self-Care Does Not Require Anything Grand</h3> 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. 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. Anything that sustainably improves your overall well-being without being detrimental to your life can be considered self-care, such as: <ul> <li style="font-weight: 400;" aria-level="1">Reconnecting with a relative or friend </li> <li style="font-weight: 400;" aria-level="1">Taking the plunge on a pet project</li> <li style="font-weight: 400;" aria-level="1">Meditating for just five minutes per day</li> </ul> &nbsp; <h2>Transform Yourself With Effective, Intentional Self-Care</h2> 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.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/01/selfcare.png</images> <url>https://topdoctormagazine.com/issues/what-does-actual-self-care-look-like/</url> </article> <article> <ID>27271</ID> <title>A Heart for VIP Service: An Interview With Dr. Francisco Cabal</title> <publishDate>2023-01-03 15:12:09</publishDate> <description><div class="et_pb_section et_pb_section_36 et_section_regular" > <div class="et_pb_row et_pb_row_38"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_39 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_35 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_105 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_106 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_107 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_39 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">"My dream is to deliver the best care to the international community in the areas covered by our project," Dr. Francisco Cabal said. </div> </div><div class="et_pb_module et_pb_image et_pb_image_2"> <img src="https://topdoctormagazine.com/wp-content/uploads/2023/01/health-in-society.png" alt="" title="health in society" class="wp-image-27279" /> </div><div class="et_pb_module et_pb_text et_pb_text_40 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h2>About Dr. Cabal</h2> "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. 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. "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. 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). 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. 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. "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. 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. "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. With the excitement came realizations about how to structure international concierge medical services. "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. 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. "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. &nbsp; <h2>Special Patients</h2> Patients have additional worries when they become sick or injured while traveling abroad. Therefore, they deserve special, personal care. "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. 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! "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. &nbsp; <h2>Collaborating With TopDoc Clinics</h2> 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. "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. Dr. Cabal's staff includes a large spectrum of specialties and always seeks the best to join them. "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. Clinics like Miami Brickell will focus on hair transplants, noninvasive procedures and invasive treatments in aesthetics, sport, sexual performance and preventive medicine. "This combination of abilities makes TopDoc Clinics the best option for many of the communities we are going to," he shared. &nbsp; <h2>A Career of Service</h2> "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." 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.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/01/A-Heart-for-VIP-Service.png</images> <url>https://topdoctormagazine.com/issues/a-heart-for-vip-service-an-interview-with-dr-francisco-cabal/</url> </article> <article> <ID>27253</ID> <title>Is Grounding Good for You?</title> <publishDate>2022-12-31 09:45:15</publishDate> <description><div class="et_pb_section et_pb_section_37 et_section_regular" > <div class="et_pb_row et_pb_row_39"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_40 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_36 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_108 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_109 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_110 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_41 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">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!  &nbsp; <h2>What Is Grounding? </h2> <a href="https://www.healthline.com/health/grounding#the-science" target="_blank" rel="noopener">Grounding</a>, 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.   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.   &nbsp; <h2>What Are the Different Types of Grounding? </h2> Any <a href="https://www.healthline.com/health/grounding#types" target="_blank" rel="noopener">skin-to-earth contact</a> 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.   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.   If neither is a good option for you, certain equipment can cause a similar grounding effect. You can purchase <a href="https://www.healthline.com/health/grounding#benefits" target="_blank" rel="noopener">grounding mats, socks, blankets or patches</a> 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.   &nbsp; <h2>Is Grounding Scientifically Proven? </h2> 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.   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.   &nbsp; <h2>The Health Benefits of Grounding</h2> Grounding has a lot of health benefits related to supporting your body's response to pain and stress. It can successfully <a href="https://themovementparadigm.com/benefits-of-grounding/" target="_blank" rel="noopener">reduce inflammation and stress while improving heart health and wound healing</a>. However, these are just some of the big-picture health benefits.  &nbsp; <h3>Anxiety</h3> According to a <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">National Library of Medicine</a> study, grounding or earthing can help improve anxiety, depression and irritability.   The key to reducing anxiety through grounding is to focus your mind using what therapists call the <a href="https://www.unh.edu/pacs/what-grounding" target="_blank" rel="noopener">5-4-3-2-1 game</a>. 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.   &nbsp; <h3>Sleeping Disorders</h3> Grounding has also helped people struggling with sleeping. <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">A study of people struggling to sleep</a> showed that grounding the body can improve their sleep. It also showed that grounding helped <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">normalize the stress patterns</a> obstructing their sleep in the first place.   &nbsp; <h3>Pain and Immune Response</h3> The <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">National Library of Medicine</a> 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.   &nbsp; <h3>How To Start Grounding </h3> 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, <a href="https://www.goodnet.org/articles/5-healing-benefits-grounding-techniques" target="_blank" rel="noopener">go outside with your shoes off</a>! 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.   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!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/01/Grounding.png</images> <url>https://topdoctormagazine.com/issues/is-grounding-good-for-you/</url> </article> <article> <ID>27246</ID> <title>Can a Lack of Caffeine Cause Headaches?</title> <publishDate>2022-12-31 09:22:57</publishDate> <description><div class="et_pb_section et_pb_section_38 et_section_regular" > <div class="et_pb_row et_pb_row_40"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_41 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_37 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_111 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_112 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_113 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_42 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Caffeine is the most widely consumed psychoactive substance in the U.S. and the world. A <a href="https://www.sciencedirect.com/science/article/pii/S0278691513007175?via%3Dihub" target="_blank" rel="noopener">study in the Food and Chemical Toxicology journal</a> 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 <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4462044/" target="_blank" rel="noopener">1.6 billion cups of coffee are consumed daily</a>. 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. 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. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4668773/" target="_blank" rel="noopener">Studies have found</a> that caffeine increases anxiety in younger populations, especially those with panic disorders. Infamously, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6230475/" target="_blank" rel="noopener">caffeine also affects</a> sleeping patterns and sleep quality. 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, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6901704" target="_blank" rel="noopener">with some studies reflecting that it assists</a> in alleviating headaches and migraines, while <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468766/" target="_blank" rel="noopener">others claim that it causes them</a>. 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. &nbsp; <h2>Caffeine's Mechanisms of Action</h2> Caffeine works, in part, by influencing the neuromodulator adenosine. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6826818/" target="_blank" rel="noopener">Adenosine</a> regulates how neurons respond to the excitatory or inhibiting effects of neurotransmitters, i.e., chemicals that facilitate brain and nerve communication. In particular, adenosine inhibits excitatory neurotransmitters that produce sensations of alertness and wakefulness. As per <a href="https://www.mindbodygreen.com/articles/does-caffeine-actually-give-us-energy" target="_blank" rel="noopener">Matthew Johnson</a>, 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. Caffeine also <a href="https://www.ncbi.nlm.nih.gov/books/NBK223808/" target="_blank" rel="noopener">causes other biological changes</a>, such as lung bronchial dilatation and increased coronary blood flow around the heart. &nbsp; <h2>Can You Get Headaches From Caffeine Withdrawal?</h2> Caffeine withdrawal is a recognized diagnosis as per the American Psychiatric Association's (APA) Diagnostics and Statistical Manual's (DSM) latest edition, <a href="https://www.psychiatry.org/psychiatrists/practice/dsm" target="_blank" rel="noopener">DSM-5</a>. The DSM is recognized as the leading authoritative scientific text on mental disorders. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4115451/" target="_blank" rel="noopener">The DSM-5 acknowledges</a> that headaches from caffeine withdrawal are genuine symptoms. Other symptoms include irritability, decreased focus and fatigue. A <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2738587/" target="_blank" rel="noopener">study in the peer-reviewed Psychopharmacology journal</a> found that caffeine withdrawals affect cerebral blood flow and electrical activity in the brain. It is clear that headaches from caffeine withdrawal or a lack of caffeine relative to one's regular consumption are genuine physiological phenomena. &nbsp; <h3>Why Does a Lack of Caffeine Cause Headaches?</h3> <a href="https://www.umassmed.edu/news/news-archives/2013/06/examining-the-neurobiology-of-caffeine-withdrawal/" target="_blank" rel="noopener">José Lemos</a>, 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. The brain and nervous system are suddenly flooded with more adenosine; as such, feelings of drowsiness and fatigue, which adenosine causes naturally, take hold. 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. The unwelcome effects of caffeine withdrawal can even <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3777290/" target="_blank" rel="noopener">be part of a cycle that leads to Caffeine Use Disorder</a>, a condition recognized by the DSM-5 as a problematic and concerning consumption pattern of caffeine. &nbsp; <h2>How Long Do Caffeine Withdrawal Headaches Last?</h2> Headaches from caffeine withdrawal, alongside other caffeine withdrawal symptoms, <a href="https://www.psychdb.com/addictions/caffeine/withdrawal" target="_blank" rel="noopener">generally appear 24 hours after caffeine consumption has stopped</a>. 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. If someone experiencing headaches from caffeine withdrawal consumes caffeine, they can achieve symptom relief in as little as two hours. &nbsp; <h2>How To Manage Caffeine Withdrawal Headaches</h2> 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, <a href="https://www.ncbi.nlm.nih.gov/books/NBK430790/" target="_blank" rel="noopener">a gradual decrease in caffeine consumption</a> is wise. To taper off your coffee intake, <a href="https://health.clevelandclinic.org/quitting-caffeine-the-headache-free-way/" target="_blank" rel="noopener">swap out your regular brew for decaf</a> and choose a drink with less caffeine than regular coffee, such as black tea. 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. <a href="https://www.drugs.com/medical-answers/long-caffeine-withdrawal-headaches-3554936/" target="_blank" rel="noopener">Drinking enough water</a> can also assist in lessening headaches from caffeine withdrawal. &nbsp; <h2>Does a Lack of Caffeine Cause Headaches?</h2> While a lack of caffeine in and of itself does not cause headaches, caffeine withdrawals are a common cause of headaches and migraines. 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 <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5655397/" target="_blank" rel="noopener">a study in The Journal of Headache and Pain</a> found that caffeine improved the efficacy of common analgesic medication (such as ibuprofen and acetaminophen), <a href="https://thejournalofheadacheandpain.biomedcentral.com/articles/10.1007/s10194-009-0114-6" target="_blank" rel="noopener">an enormous Norwegian study</a> published in the same journal found that a high-caffeine diet increases the prevalence of headaches. A study of over 50,000 individuals from<a href="https://www.ntnu.edu/hunt" target="_blank" rel="noopener"> the Nord-Trøndelag Health Survey</a> observed that subjects with high caffeine consumption were more likely to experience frequent headaches of more than 14 days per month. 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.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/01/caffeine.png</images> <url>https://topdoctormagazine.com/issues/can-a-lack-of-caffeine-cause-headaches/</url> </article> <article> <ID>27237</ID> <title>What Does the "Organic" Label Mean?</title> <publishDate>2022-12-30 08:42:09</publishDate> <description><div class="et_pb_section et_pb_section_39 et_section_regular" > <div class="et_pb_row et_pb_row_41"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_42 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_38 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_114 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_115 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_116 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_43 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">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?   &nbsp; <h2>What Does Organic Mean? </h2> "Organic" is a widely used term in both scientific and agricultural circles. Scientifically, <a href="https://www.britannica.com/science/organic-compound" target="_blank" rel="noopener">organic compounds</a> 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.   Organic food focuses on following agronomic and animal husbandry practices. U.S. sales reached <a href="https://ota.com/organic-market-overview/organic-industry-survey" target="_blank" rel="noopener">$63 billion in organic produce in 2020</a>, with many consumers feeling that it is a safer, healthier choice than conventionally grown food.  &nbsp; <h3>What Does "Organic" Mean in Science? </h3> The chemistry definition of "organic" is unequivocal. <a href="https://www.britannica.com/science/chemical-compound" target="_blank" rel="noopener">Compounds</a> 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 are studied primarily in a scientific discipline called <a href="https://www.acs.org/content/acs/en/careers/chemical-sciences/areas/organic-chemistry.html" target="_blank" rel="noopener">organic chemistry</a>. Organic compounds are of particular importance as they are known to be present in almost all known life on Earth.  &nbsp; <h3>What Does "Organic" Mean in Food?</h3> 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 <a href="https://www.usda.gov/topics/organic" target="_blank" rel="noopener">U.S. Department of Agriculture (USDA)</a> has outlined a strict set of practices and principles that producers must follow. <a href="https://www.ams.usda.gov/sites/default/files/media/What%20is%20Organic.pdf" target="_blank" rel="noopener">According to the USDA</a>, 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.   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 <a href="https://www.ecfr.gov/current/title-7/part-205/subpart-g" target="_blank" rel="noopener">Code of Federal Regulations Archive</a>.  &nbsp; <h2>Why Are Food Labels So Important? </h2> "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 <a href="https://www.farmaid.org/food-labels-explained/" target="_blank" rel="noopener">gray areas of food labeling</a> without guidance.   A common misconception is that the labels reflecting natural, genetically modified organisms (GMOs) and organic are interchangeable. The USDA provides a clear distinction between <a href="https://nutrition.org/interpreting-food-labels-natural-versus-organic/" target="_blank" rel="noopener">GMO, natural and organic labeling</a>.   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.   Genetically modified crops are altered and modified in laboratories to be robust. Currently, the <a href="https://www.ams.usda.gov/rules-regulations/be/faq/general" target="_blank" rel="noopener">USDA does not certify non-GMO crops</a>. These seemingly subtle nuances in regulation impact the final products being sold.   &nbsp; <h2>What Are the Requirements for the Organic Label?</h2> The <a href="https://www.ams.usda.gov/rules-regulations/organic" target="_blank" rel="noopener">National Organic Program (NOP)</a> 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.   &nbsp; <h3>The <a href="https://www.ams.usda.gov/publications/content/whats-behind-organic-seal-organic-labels-explained">Requirements</a> for a 100% Organic Label </h3> <ul> <li style="font-weight: 400;" aria-level="1">100% certified organic ingredients and processing aids;</li> <li style="font-weight: 400;" aria-level="1">No GMOs;</li> <li style="font-weight: 400;" aria-level="1">100% compliance with the National List of Allowed and Prohibited Substances; </li> <li style="font-weight: 400;" aria-level="1">USDA certification;</li> <li style="font-weight: 400;" aria-level="1">Organic seal and label allowed.</li> </ul> &nbsp; <h3>The <a href="https://www.ams.usda.gov/publications/content/whats-behind-organic-seal-organic-labels-explained">Requirements</a> for an Organic Label</h3> <ul> <li style="font-weight: 400;" aria-level="1">95% certified organic ingredients;</li> <li style="font-weight: 400;" aria-level="1">No GMOs;</li> <li style="font-weight: 400;" aria-level="1">Non-organic ingredients comply with the National List of Allowed and Prohibited Substances;</li> <li style="font-weight: 400;" aria-level="1">USDA certification; </li> <li style="font-weight: 400;" aria-level="1">Organic seal and label allowed.</li> </ul> &nbsp;  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.   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 "<a href="https://www.usda.gov/media/blog/2014/05/16/organic-101-understanding-made-organic-label" target="_blank" rel="noopener">made with organic ***</a>," such as:  <ul> <li style="font-weight: 400;" aria-level="1">At least 70% certified organic ingredients; </li> <li style="font-weight: 400;" aria-level="1">No GMOs;</li> <li style="font-weight: 400;" aria-level="1">Non-organic ingredients comply with the National List of Allowed and Prohibited Substances;</li> <li style="font-weight: 400;" aria-level="1">Certification required.</li> </ul> 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.   While these regulations are stringent, producers should not be dismayed; they can apply for their USDA organic certifications and organic labels if <a href="https://www.usda.gov/media/blog/2012/10/10/organic-101-five-steps-organic-certification" target="_blank" rel="noopener">specific criteria are met</a>. These criteria include:  <ul> <li style="font-weight: 400;" aria-level="1">Not using synthetic fertilizers, chemicals, irradiation or pesticides to the crop or soil for three years before harvest. </li> <li style="font-weight: 400;" aria-level="1">Ensuring that animals are raised in living conditions that accommodate their natural behaviors and are not given antibiotics or hormones. </li> </ul> &nbsp; <h2>How Many Organic Farms Are in the U.S.?</h2> While organic farms are not currently the majority in the U.S., they are steadily rising. From 2011 to 2016, <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">Pew Research Center</a> indicated a 56% increase in organic farms in the U.S. According to the <a href="https://www.nass.usda.gov/Surveys/Guide_to_NASS_Surveys/Organic_Production/" target="_blank" rel="noopener">USDA Statistics Service</a>, 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 <a href="https://www.globaltrademag.com/u-s-states-with-the-most-organic-farms/" target="_blank" rel="noopener">top states contributing to organic farming and production</a> are Vermont, California, New York and Maine.   &nbsp; <h2>A Parting Reminder</h2> 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.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/01/Organic.png</images> <url>https://topdoctormagazine.com/issues/what-does-the-organic-label-mean/</url> </article> <article> <ID>27230</ID> <title>Does Hygiene Affect Mental Health?</title> <publishDate>2022-12-29 08:03:13</publishDate> <description><div class="et_pb_section et_pb_section_40 et_section_regular" > <div class="et_pb_row et_pb_row_42"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_43 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_39 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_117 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_118 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_119 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_44 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">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? &nbsp; <h2>Mental Health</h2> Mental health is complex and affects <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">millions of Americans</a> throughout their lifetime. Several mental health illnesses affect the general population yearly, some of the most common being depression and anxiety. Mental health can stem from <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">various causes</a>, such as: <ul> <li style="font-weight: 400;" aria-level="1">Chemical imbalances; </li> <li style="font-weight: 400;" aria-level="1">Genetic predispositions; </li> <li style="font-weight: 400;" aria-level="1">Childhood trauma; </li> <li style="font-weight: 400;" aria-level="1">Environmental factors; </li> <li style="font-weight: 400;" aria-level="1">Chronic diseases; </li> <li style="font-weight: 400;" aria-level="1">Stressful circumstances. </li> </ul> 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 <a href="https://www.thecleaningcollective.co.uk/news/cleaning-tips/how-cleanliness-can-affect-your-mental-health" target="_blank" rel="noopener">keeping your work and home spaces tidy</a> to help alleviate stress and ensure you have a calming environment to live in. &nbsp; <h2>Why Mental Health Matters</h2> 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. If you're struggling with mental health concerns and feel isolated, remember that <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">millions of other people</a> 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. &nbsp; <h2>How Cleanliness Is Related to Health</h2> Research suggests that the amount of clutter in your home or workspace directly affects mood and self-esteem. In <a href="https://www.psycom.net/anxiety/mental-health-benefits-cleaning" target="_blank" rel="noopener">one study</a>, 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. &nbsp; <h2>What Is the Importance of Cleanliness?</h2> Good personal hygiene and overall cleanliness have been associated with <a href="https://www.healthdirect.gov.au/personal-hygiene#:~:text=Good%20personal%20hygiene%20is%20one,spreading%20diseases%20to%20other%20people." target="_blank" rel="noopener">better health</a>. Keeping clean helps reduce the risks of certain diseases and viral infections. For example, washing hands properly and regularly is a major factor in <a href="https://www.healthdirect.gov.au/personal-hygiene#:~:text=Good%20personal%20hygiene%20is%20one,spreading%20diseases%20to%20other%20people." target="_blank" rel="noopener">avoiding infectious diseases</a> like COVID-19, the common cold and the flu. 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. &nbsp; <h2>Does Hygiene Affect Mental Health?</h2> Improper hygiene can <a href="https://www.verywellmind.com/how-mental-health-and-cleaning-are-connected-5097496" target="_blank" rel="noopener">have a major effect on mental health</a> in a variety of ways. Numerous mental health challenges are impacted by various circumstances, such as: <ul> <li style="font-weight: 400;" aria-level="1">The environment; </li> <li style="font-weight: 400;" aria-level="1">Chemical imbalances; </li> <li style="font-weight: 400;" aria-level="1">Trauma responses. </li> </ul> 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. A lack of personal hygiene can be one of the first signs that someone is experiencing poor mental health. With mental illnesses like <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">depression and some psychotic disorders</a>, 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. 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. &nbsp; <h2>A Parting Reminder</h2> 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!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/01/hygiene.png</images> <url>https://topdoctormagazine.com/issues/does-hygiene-affect-mental-health/</url> </article> <article> <ID>27222</ID> <title>How To Have Better Posture</title> <publishDate>2022-12-28 07:28:32</publishDate> <description><div class="et_pb_section et_pb_section_41 et_section_regular" > <div class="et_pb_row et_pb_row_43"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_44 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_40 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_120 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_121 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_122 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_45 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">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. &nbsp; <h2>Why Good Posture Is Important</h2> 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 <a href="https://health.clevelandclinic.org/health-effects-of-poor-posture/" target="_blank" rel="noopener">neck, shoulders and back</a>. 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. 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 <a href="https://health.clevelandclinic.org/health-effects-of-poor-posture/" target="_blank" rel="noopener">irritation and inflammation</a> 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. &nbsp; <h2>What Is the Fastest Way to Improve My Posture?</h2> 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 <a href="https://health.clevelandclinic.org/health-effects-of-poor-posture/" target="_blank" rel="noopener">4 to 6 weeks</a> 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. &nbsp; <h2>How Can I Improve My Posture in General?</h2> <a href="https://medlineplus.gov/guidetogoodposture.html" target="_blank" rel="noopener">Helpful tips</a> for improving your posture include: <ul> <li style="font-weight: 400;" aria-level="1">Being mindful of your posture; </li> <li style="font-weight: 400;" aria-level="1">Keeping your surfaces at a comfortable working height; </li> <li style="font-weight: 400;" aria-level="1">Wearing comfortable and low-heeled shoes. </li> </ul> 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. 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. &nbsp; <h2>Helpful Tips for a Better Posture</h2> &nbsp; <h3>Better Posture While Sitting at Your Desk</h3> You can improve your posture <a href="https://www.webmd.com/osteoporosis/ss/slideshow-posture-tips" target="_blank" rel="noopener">while at your desk</a> 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. &nbsp; <h3>Better Posture While Texting</h3> You might place stress on your neck while you text by<a href="https://topdoctormagazine.com/issues/what-you-need-to-know-about-doomscrolling-and-your-health/" target="_blank" rel="noopener"> tilting your head downwards</a>. 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. &nbsp; <h3>Better Posture While Driving</h3> Do not recline too far while you drive. It may be comfy, but it can be <a href="https://www.webmd.com/osteoporosis/ss/slideshow-posture-tips" target="_blank" rel="noopener">detrimental to your posture</a> over long drives. Cushion your lower to mid back and bend your knees while keeping them roughly at hip level to improve your posture. &nbsp; <h3>Better Posture While Sleeping </h3> Achieving <a href="https://www.webmd.com/osteoporosis/ss/slideshow-posture-tips" target="_blank" rel="noopener">better posture while sleeping</a> 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. &nbsp; <h2>How To Have Better Posture </h2> Exercises are one of the best ways to better your posture. &nbsp; <h3>Child's Pose</h3> This yoga pose helps the neck and back deal with the pressures of bad posture by <a href="https://www.healthline.com/health/posture-exercises#childs-pose" target="_blank" rel="noopener">releasing any accumulated tension</a>. Kneel on the ground, sit back on your ankles, bend so your forehead approaches the floor and reach past your head with your shoulders. &nbsp; <h3>High and Side Plank</h3> These two plank exercises <a href="https://www.healthline.com/health/posture-exercises#childs-pose" target="_blank" rel="noopener">improve your core muscles</a> 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. &nbsp; <h3>Thoracic Spine Rotation</h3> This twisting exercise helps relieve tension while <a href="https://www.healthline.com/health/posture-exercises#thoracic-spine-rotation" target="_blank" rel="noopener">improving your mobility and stability</a> 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. &nbsp; <h2>How Often Should I Do Posture Exercises?</h2> You should perform some of the exercises listed above <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">at least once a day</a>. Posture is a habit, and the only real way to create one is to practice it every day to the best of your ability. &nbsp; <h2>How To Improve Posture While Gaming and Reading</h2> 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. &nbsp; <h2>How To Get Used To Good Posture</h2> 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.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/01/posture.png</images> <url>https://topdoctormagazine.com/issues/how-to-have-better-posture/</url> </article> <article> <ID>27215</ID> <title>Calculating Your Maintenance Calories, Your Calorie Deficit and Calorie Surplus</title> <publishDate>2022-12-27 07:04:49</publishDate> <description><div class="et_pb_section et_pb_section_42 et_section_regular" > <div class="et_pb_row et_pb_row_44"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_45 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_41 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_123 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_124 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_125 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_46 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">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 tailor these needs — this includes managing different nutritional intakes. 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! &nbsp; <h2>What are Maintenance Calories?</h2> <a href="https://jcdfitness.com/2017/09/maintenance-calories/" target="_blank" rel="noopener">Maintenance calories</a> 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. 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. <h2>How to Determine Maintenance Calories?</h2> Scientists have developed <a href="https://jcdfitness.com/2017/09/maintenance-calories/" target="_blank" rel="noopener">maintenance calorie calculators</a>, 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. These calculators are derived from different formulas. Regarding maintenance calories, the main equation starts with <a href="https://jcdfitness.com/2017/09/maintenance-calories/" target="_blank" rel="noopener">BMR</a> (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. &nbsp; <h2>What Does It Mean to Have a Calorie Deficit?</h2> A <a href="https://topdoctormagazine.com/issues/is-creatine-good-for-you/" target="_blank" rel="noopener">calorie deficit</a> 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. 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. Second, <a href="https://www.healthline.com/nutrition/calorie-deficit#eating-fewer-calories" target="_blank" rel="noopener">the sugar, fat and salt found in highly processed foods</a> such as fast food, desserts and breakfast cereals encourage excess consumption. Alternatively, eating a diet rich in vitamins, minerals and fiber such as lean proteins, fruits, vegetables, nuts and legumes can prevent overeating and supply the body with the nutrients it needs. Third, eating primarily <a href="https://www.healthline.com/nutrition/calorie-deficit#eating-fewer-calories" target="_blank" rel="noopener">home-cooked meals</a> not only saves money but helps with portion and ingredient control as well. Some <a href="https://www.healthline.com/nutrition/calorie-deficit#eating-fewer-calories" target="_blank" rel="noopener">studies</a> indicate that people who ate at home six to seven meals a week ended up consuming about 137 fewer calories per day than those who cooked dinner at home at least one time per week. 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 <a href="https://www.healthline.com/nutrition/calorie-deficit#calorie-needs" target="_blank" rel="noopener">1,200 calories</a> and men consume no less than <a href="https://www.healthline.com/nutrition/calorie-deficit#calorie-needs" target="_blank" rel="noopener">1,500 calories</a> per day. &nbsp; <h2>What is a Calorie Surplus?</h2> <a href="https://www.pcyc.org.au/blog/nutrition-tip-what-is-a-caloric-surplus/" target="_blank" rel="noopener">Calorie surpluses</a> 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. In order to create a calorie surplus, it is necessary to correctly calculate the caloric intake, eat healthy foods, especially high quantities of protein and carbohydrates, and time meals according to workout times. For someone to calculate calorie surplus, it's essential to know how many calories they typically burn, i.e., the <a href="https://www.bodybuildingmealplan.com/calorie-surplus/" target="_blank" rel="noopener">total daily energy expenditure</a> (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. &nbsp; <h2>A Parting Reminder</h2> 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. 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!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/01/Calories.png</images> <url>https://topdoctormagazine.com/issues/calculating-your-maintenance-calories-your-calorie-deficit-and-calorie-surplus/</url> </article> <article> <ID>27208</ID> <title>How Does Walking Benefit Your Health?</title> <publishDate>2022-12-26 06:43:15</publishDate> <description><div class="et_pb_section et_pb_section_43 et_section_regular" > <div class="et_pb_row et_pb_row_45"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_46 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_42 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_126 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_127 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_128 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_47 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">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 How to Lose Body Fat in Just 10 Days! While this is a great way to get people to go out and work out, the simplest exercise is often highly overlooked — walking! 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! &nbsp; <h2>Walking is a Great Way to Improve Circulation </h2> <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3098122/" target="_blank" rel="noopener">Walking at any pace</a> 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. 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. A healthy blood circulation creates a domino effect of health benefits! It helps keep your heart healthy and reduces the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3098122/" target="_blank" rel="noopener">risk of diseases</a> such as stroke and heart attack. It also helps improve your joint health and can even <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4146701/" target="_blank" rel="noopener">reduce the pain of arthritis</a>! &nbsp; <h2>Walking Can Help Strengthen Your Muscles</h2> 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. 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 <a href="https://www.byrdie.com/what-muscles-does-walking-work-5101488" target="_blank" rel="noopener">the upper body</a>, such as the abs, hip flexors and back, that help keep you upright as you are walking. Are walking routines recommendable for pregnant women? By all means! Walking strengthens the exact group of muscles that, when unattended, leads to unwanted <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">back pain</a>. The more you walk during pregnancy, the more you develop strong back muscles that will help pregnant women support their growing bellies. &nbsp; <h2>It Also Strengthens Your Bones</h2> Walking is a great way to <a href="https://pubmed.ncbi.nlm.nih.gov/8304358/" target="_blank" rel="noopener">build and maintain strong bones</a>. 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. By putting stress on bones, walking helps to stimulate the production of new bone cells, <a href="https://pubmed.ncbi.nlm.nih.gov/8304358/" target="_blank" rel="noopener">leading to increased bone density</a>. 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. Just like muscles, bones become stronger with exercise. Because they are <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">living tissues</a>, 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. &nbsp; <h2>Walking Helps Boost Immunity</h2> Walking is a great way to boost immunity and improve health. <a href="https://pubmed.ncbi.nlm.nih.gov/15632669/" target="_blank" rel="noopener">Studies</a> 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. Issues with digestion and nutrient absorption? Walking will help <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3119587/" target="_blank" rel="noopener">speed up food movement through your digestive</a> 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! &nbsp; <h2>Walking Helps Alleviate Joint Pain</h2> Walking is a low-impact form of exercise that can have significant health benefits, especially for people who suffer from joint pain. 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 <a href="https://www.physio-pedia.com/Synovium_%26_Synovial_Fluid" target="_blank" rel="noopener">increases the production of synovial fluid</a>, which lubricates the joints and helps to reduce friction. 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. &nbsp; <h2>Is Walking Better Than Running?</h2> 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. 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!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/01/walking.png</images> <url>https://topdoctormagazine.com/issues/how-does-walking-benefit-your-health/</url> </article> <article> <ID>27200</ID> <title>What You Need To Know About Doomscrolling and Your Health</title> <publishDate>2022-12-23 06:00:20</publishDate> <description><div class="et_pb_section et_pb_section_44 et_section_regular" > <div class="et_pb_row et_pb_row_46"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_47 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_43 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_129 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_130 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_131 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_48 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">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.   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.   &nbsp; <h2>What Is "Doomscrolling?"</h2> The <a href="https://www.theguardian.com/society/2022/sep/06/doomscrolling-linked-to-poor-physical-and-mental-health-study-finds" target="_blank" rel="noopener">simple definition of doomscrolling</a> 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.   Although the term "doomscrolling" <a href="https://www.theguardian.com/society/2022/sep/06/doomscrolling-linked-to-poor-physical-and-mental-health-study-finds" target="_blank" rel="noopener">was coined on Twitter around 2018</a>, 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. <a href="https://www.theguardian.com/society/2022/sep/06/doomscrolling-linked-to-poor-physical-and-mental-health-study-finds" target="_blank" rel="noopener">Dr. Kate Mannell</a>, 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.  &nbsp; <h2>What Does Doomscrolling Mean?</h2> 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.   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.   Several studies suggest that doomscrolling can worsen mental and emotional health. The <a href="https://www.businessinsider.com/new-study-finds-doomscrolling-leads-to-bad-physical-mental-health-2022-9?international=true&amp;r=US&amp;IR=T" target="_blank" rel="noopener">Health Communication</a> 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.   One <a href="https://www.theguardian.com/society/2022/sep/06/doomscrolling-linked-to-poor-physical-and-mental-health-study-finds" target="_blank" rel="noopener">study</a> found that approximately 16.5% of the participants showed signs of doomscrolling with increased levels of mental and physical health issues. Other <a href="https://www.theguardian.com/society/2022/sep/06/doomscrolling-linked-to-poor-physical-and-m" target="_blank" rel="noopener">studies</a> indicate that among those with severe media consumption levels, 74% reported experiencing mental health problems, and 61% reported physical problems.   Although some people use it as an <a href="https://www.wired.com/story/how-to-stop-doomscrolling-psychology-social-media-fomo/" target="_blank" rel="noopener">avoidance technique</a> 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 <a href="https://www.endocrineweb.com/news/what-is-doomscrolling-and-how-to-stop" target="_blank" rel="noopener">as well as a tendency to catastrophize more</a>.  Additionally, doomscrolling activates fight-or-flight emotions. The constant consumption of negative news <a href="https://www.theguardian.com/society/2022/sep/06/doomscrolling-linked-to-poor-physical-and-mental-health-study-finds" target="_blank" rel="noopener">creates</a> 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 <a href="https://www.theguardian.com/society/2022/sep/06/doomscrolling-linked-to-poor-physical-and-mental-health-study-finds" target="_blank" rel="noopener">their emotional distress</a>. 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.   &nbsp; <h2>How To Avoid Doomscrolling</h2> 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.   Some people found that what <a href="https://www.theguardian.com/society/2022/sep/06/doomscrolling-linked-to-poor-physical-and-mental-health-study-finds">worked best for them</a> 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.   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.   Other experts recommend <a href="https://www.endocrineweb.com/news/what-is-doomscrolling-and-how-to-stop">setting a time limit</a> 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.   Creating <a href="https://www.wired.com/story/how-to-stop-doomscrolling-psychology-social-media-fomo/">physical boundaries</a> 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.  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.  &nbsp; <h2>A Parting Reminder</h2> 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.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/01/Doomscrolling.png</images> <url>https://topdoctormagazine.com/issues/what-you-need-to-know-about-doomscrolling-and-your-health/</url> </article> <article> <ID>27166</ID> <title>3 Vegan Recipes for Christmas</title> <publishDate>2022-12-18 21:30:36</publishDate> <description><div class="et_pb_section et_pb_section_45 et_section_regular" > <div class="et_pb_row et_pb_row_47"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_48 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_44 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_132 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_133 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_134 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_49 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">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.  <a href="https://sentientmedia.org/how-many-vegans-are-there-in-the-u-s/" target="_blank" rel="noopener">6.5 million Americans</a> self-identify as vegans, and the number is ever-growing. In 2021, Google searches for the phrase "vegan food near me" <a href="https://vegnews.com/2021/12/google-searches-for-vegan-food" target="_blank" rel="noopener">increased by over 5,000%</a>.   As a result, the market for both animal-based food and products has also grown tremendously. <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">As per Precedence Research</a>, 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. <a href="https://finance.yahoo.com/news/vegan-leather-market-research-report-111800171.html" target="_blank" rel="noopener">Other research indicates</a> that the global vegan leather market is set to reach $66.92 billion by 2026, growing a CAGR of 9.93% between 2020-2026.  To celebrate the proliferation of the vegan lifestyle at home and abroad, below are three vegan recipes for meat-free Christmas.  &nbsp; <h2>Vegan Recipes for Christmas</h2> 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.  &nbsp; <h3>An Easy Whole Roasted Cauliflower</h3> <a href="https://www.jamieoliver.com/recipes/vegetables-recipes/whole-roasted-cauliflower/" target="_blank" rel="noopener">This show-stopping recipe</a> 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. <h4>Ingredients</h4> <ul> <li style="font-weight: 400;" aria-level="1">1 large cauliflower with outer leaves (2 pounds)</li> <li style="font-weight: 400;" aria-level="1">1 lemon</li> <li style="font-weight: 400;" aria-level="1">4 cloves of garlic</li> <li style="font-weight: 400;" aria-level="1">2 tablespoons of extra virgin olive oil</li> <li style="font-weight: 400;" aria-level="1">4 tablespoons of dry sherry</li> <li style="font-weight: 400;" aria-level="1">1 teaspoon of smoked paprika</li> <li style="font-weight: 400;" aria-level="1">1/2 bunch of fresh thyme</li> <li style="font-weight: 400;" aria-level="1">1/2 bunch of fresh parsley</li> <li style="font-weight: 400;" aria-level="1">1 handful of flaked almonds</li> </ul> <h4>How To Prepare</h4> <ol> <li style="font-weight: 400;" aria-level="1">Preheat the oven to 350 F.</li> <li style="font-weight: 400;" aria-level="1">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.</li> <li style="font-weight: 400;" aria-level="1">Using a grater of your choice, zest the lemon and place the zest in a separate bowl.</li> <li style="font-weight: 400;" aria-level="1">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.</li> <li style="font-weight: 400;" aria-level="1">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.</li> <li style="font-weight: 400;" aria-level="1">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.</li> <li style="font-weight: 400;" aria-level="1">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.</li> <li style="font-weight: 400;" aria-level="1">Put the pan back in the oven for 1- more minutes or until the cauliflower has a deep golden brown color.</li> <li style="font-weight: 400;" aria-level="1">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.</li> <li style="font-weight: 400;" aria-level="1">Once the cauliflower achieves the desired color and has been removed from the oven, break the almonds over it and garnish with parsley leaves.</li> <li style="font-weight: 400;" aria-level="1">Drizzle over the extra virgin olive oil before serving.</li> </ol> For new vegans, this recipe is a no-brainer in terms of preparation, ease and taste.  &nbsp; <h3>Juicy, Tender Tofu Turkey Roast</h3> Replicating turkey's texture and wow factor for those on a vegan diet takes skill and precision. <a href="https://itdoesnttastelikechicken.com/best-vegan-turkey-roast-perfect-for-thanksgiving/" target="_blank" rel="noopener">This recipe</a> will put your culinary skills to the test. <h4>Ingredients</h4> <ul> <li style="font-weight: 400;" aria-level="1">17 ounces of firm tofu</li> <li style="font-weight: 400;" aria-level="1">5 ounces of rice paper</li> <li style="font-weight: 400;" aria-level="1">6 ounces of gluten flour</li> <li style="font-weight: 400;" aria-level="1">Enough powdered vegetable broth to create 24-32 ounces of liquid broth</li> <li style="font-weight: 400;" aria-level="1">1/2 teaspoon of onion powder</li> <li style="font-weight: 400;" aria-level="1">1/2 teaspoon of garlic powder</li> <li style="font-weight: 400;" aria-level="1">1/2 teaspoon of thyme</li> <li style="font-weight: 400;" aria-level="1">1/2 teaspoon of sage</li> <li style="font-weight: 400;" aria-level="1">1 ounce of soy sauce</li> <li style="font-weight: 400;" aria-level="1">2 ounces of vegan butter</li> <li style="font-weight: 400;" aria-level="1">2 ounces of nutritional yeast</li> <li style="font-weight: 400;" aria-level="1">1 ounce of white miso paste</li> <li style="font-weight: 400;" aria-level="1">Salt (to taste)</li> <li style="font-weight: 400;" aria-level="1">Black pepper (to taste)</li> </ul> <h4>How To Prepare</h4> <ol> <li style="font-weight: 400;" aria-level="1">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.</li> <li style="font-weight: 400;" aria-level="1">Using your hands, shape the tofu mixture into a desired, turkey-like shape.</li> <li style="font-weight: 400;" aria-level="1">Wrap the oval-shaped tofu mixture in foil, but not too tightly, to avoid altering the shape and smooth texture.</li> <li style="font-weight: 400;" aria-level="1">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.</li> <li style="font-weight: 400;" aria-level="1">Place the tofu mixture in a fridge for up to three days (the longer, the better).</li> <li style="font-weight: 400;" aria-level="1">Once the desired cooling period has elapsed, remove the tofu mixture from the fridge and remove the foil covering it.</li> <li style="font-weight: 400;" aria-level="1">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.</li> <li style="font-weight: 400;" aria-level="1">Combine salt, black pepper, thyme, garlic powder, soy sauce and melted vegan butter in a mixing bowl.</li> <li style="font-weight: 400;" aria-level="1">Lather the tofu mixture with vegan butter mix. Ensure that all sides are covered.</li> <li style="font-weight: 400;" aria-level="1">Add moisture to the rice paper for 30 seconds and allow it to soften.</li> <li style="font-weight: 400;" aria-level="1">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.</li> <li style="font-weight: 400;" aria-level="1">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.</li> <li style="font-weight: 400;" aria-level="1">Allow the roast to cool for 10 minutes before serving.</li> </ol> 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.  &nbsp; <h3>Complex Fig and Vegan Custard Tart</h3> <a href="https://www.taste.com.au/recipes/vegan-fig-custard-tart/sFmqokRJ?r=recipes/veganchristmasrecipes&amp;c=xn0MWNDI/Vegan%20christmas%20recipes" target="_blank" rel="noopener">This recipe</a> creates an unforgettable dessert for those who want to satisfy their sweet tooth. <h4>Ingredients</h4> <ul> <li style="font-weight: 400;" aria-level="1">10 fresh figs</li> <li style="font-weight: 400;" aria-level="1">3 strips of orange rind</li> <li style="font-weight: 400;" aria-level="1">1 unseeded and split vanilla bean (keep the seeds)</li> <li style="font-weight: 400;" aria-level="1">5 ounces of pistachios</li> <li style="font-weight: 400;" aria-level="1">2 ounces of cornflour</li> <li style="font-weight: 400;" aria-level="1">14 ounces of vegan milk of your choosing (we recommend coconut or almond)</li> <li style="font-weight: 400;" aria-level="1">1.7 ounces of candied ginger</li> <li style="font-weight: 400;" aria-level="1">16 ounces of rolled oats</li> <li style="font-weight: 400;" aria-level="1">4 ounces of desiccated coconut flesh</li> <li style="font-weight: 400;" aria-level="1">2 ounces of hardened coconut oil</li> <li style="font-weight: 400;" aria-level="1">Sea salt (to taste)</li> </ul> <h4>How To Prepare</h4> <ol> <li style="font-weight: 400;" aria-level="1">Preheat the oven to 350 F.</li> <li style="font-weight: 400;" aria-level="1">Grease a removable base-fluted tart mold (roughly 1.4 inches deep and 9.4 inches in diameter) with coconut oil.</li> <li style="font-weight: 400;" aria-level="1">To create the tart base, use a food processor to combine the pistachios, ginger and oats (8 ounces) until finely cut up.</li> <li style="font-weight: 400;" aria-level="1">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.</li> <li style="font-weight: 400;" aria-level="1">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.</li> <li style="font-weight: 400;" aria-level="1">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.</li> <li style="font-weight: 400;" aria-level="1">Once it thickens, transfer the mixture to a heat-tolerant bowl for 30 minutes, stirring it periodically. Discard the vanilla pod and orange rinds.</li> <li style="font-weight: 400;" aria-level="1">Cover the mixture and place it into the fridge to cool for an hour.</li> <li style="font-weight: 400;" aria-level="1">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.</li> <li style="font-weight: 400;" aria-level="1">Spread the custard over the base and let it sit for three hours or until firm.</li> <li style="font-weight: 400;" aria-level="1">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.</li> </ol> This vegan fig and custard tart is the best way to end a fabulous Christmas dinner.  &nbsp; <h2>A Merry Vegan Christmas to You, All!</h2> 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.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/12/vegan.png</images> <url>https://topdoctormagazine.com/holiday-special/3-vegan-recipes-for-christmas/</url> </article> <article> <ID>27158</ID> <title>5 Christmas Recipes To Try This Year!</title> <publishDate>2022-12-14 20:21:51</publishDate> <description><div class="et_pb_section et_pb_section_46 et_section_regular" > <div class="et_pb_row et_pb_row_48"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_49 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_45 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_135 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_136 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_137 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_50 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Nothing connects people over the festive season quite like a holiday meal. The nostalgic scents, comforting flavors and nuanced textures are intertwined with various traditions and celebrations, creating the perfect Christmas experience.  Whether you spend hours preparing your Christmas feast or you prefer to whip your meal together in minutes, these recipes will help you capture the essence of Christmas and can be worked into any form of celebration.  &nbsp; <h2><a href="https://www.jamieoliver.com/recipes/pork-recipes/glazed-mulled-wine-ham/">Mulled Wine Glazed Ham</a></h2> 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.  &nbsp; <h3>Ingredients for the Ham</h3> <ul> <li style="font-weight: 400;" aria-level="1">1 medium to large unsmoked middle-cut gammon with the knuckle</li> <li style="font-weight: 400;" aria-level="1">A few sprigs of festive herbs, such as rosemary and thyme</li> <li style="font-weight: 400;" aria-level="1">3 fresh bay leaves</li> <li style="font-weight: 400;" aria-level="1">2 carrots</li> <li style="font-weight: 400;" aria-level="1">2 sticks of celery</li> <li style="font-weight: 400;" aria-level="1">1 white onion</li> <li style="font-weight: 400;" aria-level="1">2-3 large cloves of garlic</li> <li style="font-weight: 400;" aria-level="1">½ a fresh red chili</li> <li style="font-weight: 400;" aria-level="1">1 tablespoon of whole black peppercorns</li> <li style="font-weight: 400;" aria-level="1">Good-quality olive oil</li> </ul> &nbsp; <h3>Ingredients for the Glaze</h3> <ul> <li style="font-weight: 400;" aria-level="1">16 ounces of orange marmalade without the peel</li> <li style="font-weight: 400;" aria-level="1">½ or 1 cup of full-bodied red wine</li> <li style="font-weight: 400;" aria-level="1">1 star anise</li> <li style="font-weight: 400;" aria-level="1">A few cloves, some extra for decoration</li> <li style="font-weight: 400;" aria-level="1">1 fresh bay leaf</li> <li style="font-weight: 400;" aria-level="1">1 clementine</li> <li style="font-weight: 400;" aria-level="1">8-10 canned pineapple rings</li> </ul> &nbsp; <h3>How To Prepare</h3> <ul> <li style="font-weight: 400;" aria-level="1">Take the meat out of the fridge and bring it up to room temperature before cooking it.</li> <li style="font-weight: 400;" aria-level="1">Place the gammon in a large pot.</li> <li style="font-weight: 400;" aria-level="1">Strip the forest 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.</li> <li style="font-weight: 400;" aria-level="1">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.</li> <li style="font-weight: 400;" aria-level="1">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.</li> <li style="font-weight: 400;" aria-level="1">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.</li> <li style="font-weight: 400;" aria-level="1">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.</li> <li style="font-weight: 400;" aria-level="1">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.</li> <li style="font-weight: 400;" aria-level="1">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.</li> <li style="font-weight: 400;" aria-level="1">Once glazed and polished, the gammon is ready to serve.</li> </ul> &nbsp; <h2><a href="https://www.bbcgoodfood.com/recipes/beetroot-red-onion-tarte-tatin" target="_blank" rel="noopener">Beetroot and Onion Tarte Tatin</a></h2> 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.  &nbsp; <h3>Ingredients for the Tarte Tatin</h3> <ul> <li style="font-weight: 400;" aria-level="1">14 ounces beetroot, cut into wedges</li> <li style="font-weight: 400;" aria-level="1">1 red onion, cut into wedges</li> <li style="font-weight: 400;" aria-level="1">3 tablespoons of olive oil</li> <li style="font-weight: 400;" aria-level="1">2 tablespoons of rice wine vinegar</li> <li style="font-weight: 400;" aria-level="1">2 tablespoons of soft brown sugar</li> <li style="font-weight: 400;" aria-level="1">A couple of star anises</li> <li style="font-weight: 400;" aria-level="1">Flour for dusting and rolling</li> <li style="font-weight: 400;" aria-level="1">17 ounces prepared puff pastry</li> <li style="font-weight: 400;" aria-level="1">Zest of 1 orange</li> <li style="font-weight: 400;" aria-level="1">Arugula salad to serve</li> </ul> &nbsp; <h3>How To Prepare</h3> <ul> <li style="font-weight: 400;" aria-level="1">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.</li> <li style="font-weight: 400;" aria-level="1">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.</li> <li style="font-weight: 400;" aria-level="1">Roll the pastry thinner than an inch on a well-floured surface.</li> <li style="font-weight: 400;" aria-level="1">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.</li> <li style="font-weight: 400;" aria-level="1">Place the pan back in the oven and bake for a further 35 minutes or until the pastry is puffy and golden.</li> <li style="font-weight: 400;" aria-level="1">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.</li> </ul> &nbsp; <h2><a href="https://www.tasteofhome.com/recipes/christmas-day-chicken/">Crispy, Coated Chicken Breast</a></h2> 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.  &nbsp; <h3>Ingredients</h3> <ul> <li style="font-weight: 400;" aria-level="1">8 boneless, skinless chicken breast halves</li> <li style="font-weight: 400;" aria-level="1">1 cup of sour cream</li> <li style="font-weight: 400;" aria-level="1">A dash of lemon juice to taste</li> <li style="font-weight: 400;" aria-level="1">2 tablespoons of oil</li> <li style="font-weight: 400;" aria-level="1">2 tablespoons of butter</li> <li style="font-weight: 400;" aria-level="1">2 teaspoons of Worcestershire sauce</li> <li style="font-weight: 400;" aria-level="1">1 teaspoon of celery salt</li> <li style="font-weight: 400;" aria-level="1">1 teaspoon of pepper</li> <li style="font-weight: 400;" aria-level="1">1 teaspoon of garlic salt</li> <li style="font-weight: 400;" aria-level="1">1 cup of crushed croutons or panko bread crumbs</li> </ul> &nbsp; <h3>How To Prepare</h3> <ul> <li style="font-weight: 400;" aria-level="1">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.</li> <li style="font-weight: 400;" aria-level="1">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.</li> <li style="font-weight: 400;" aria-level="1">Halfway through, drizzle the remaining butter and oil on the chicken. Once golden and crispy, remove and serve with salad and potatoes.</li> </ul> &nbsp; <h2><a href="https://www.bonappetit.com/recipe/spiced-blood-orange-shrub" target="_blank" rel="noopener">Spiced Blood Orange Shrub</a></h2> 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.  &nbsp; <h3>Ingredients</h3> <ul> <li style="font-weight: 400;" aria-level="1">4 medium blood oranges</li> <li style="font-weight: 400;" aria-level="1">1 small piece of ginger, peeled and chopped</li> <li style="font-weight: 400;" aria-level="1">1 medium cinnamon stick</li> <li style="font-weight: 400;" aria-level="1">6 cloves</li> <li style="font-weight: 400;" aria-level="1">½ cup of soft, brown sugar</li> <li style="font-weight: 400;" aria-level="1">¼ cup of apple cider vinegar</li> <li style="font-weight: 400;" aria-level="1">Club soda for serving</li> </ul> &nbsp; <h3>How To Prepare</h3> <ul> <li style="font-weight: 400;" aria-level="1">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.</li> <li style="font-weight: 400;" aria-level="1">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.</li> <li style="font-weight: 400;" aria-level="1">Combine the vinegar, blood orange juice and syrup. Taste the shrub — it should be a well-balanced sweet-and-sour flavor.</li> <li style="font-weight: 400;" aria-level="1">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.</li> </ul> &nbsp; <h2><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></h2> 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.  &nbsp; <h3>Ingredients</h3> <ul> <li style="font-weight: 400;" aria-level="1">6 small pears, peeled</li> <li style="font-weight: 400;" aria-level="1">2 cups of maple syrup</li> <li style="font-weight: 400;" aria-level="1">1 medium piece ginger, sliced</li> <li style="font-weight: 400;" aria-level="1">6 bay leaves</li> <li style="font-weight: 400;" aria-level="1">1 ½ cups of caster sugar</li> <li style="font-weight: 400;" aria-level="1">6 egg whites</li> <li style="font-weight: 400;" aria-level="1">½ teaspoon of white vinegar</li> <li style="font-weight: 400;" aria-level="1">1 teaspoon of cornflour</li> <li style="font-weight: 400;" aria-level="1">2 ½ tablespoons of cocoa powder</li> <li style="font-weight: 400;" aria-level="1">17 ounces of sour cream</li> <li style="font-weight: 400;" aria-level="1">1 tablespoon of sifted icing sugar</li> </ul> &nbsp; <h3>How To Prepare</h3> <ul> <li style="font-weight: 400;" aria-level="1">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.</li> <li style="font-weight: 400;" aria-level="1">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.</li> <li style="font-weight: 400;" aria-level="1">Preheat the oven to 320 F and line a baking tray with baking paper.</li> <li style="font-weight: 400;" aria-level="1">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.</li> <li style="font-weight: 400;" aria-level="1">Spread the meringue mixture on the prepared tray.</li> <li style="font-weight: 400;" aria-level="1">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.</li> <li style="font-weight: 400;" aria-level="1">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.</li> </ul> &nbsp; <h2>Your Christmas Recipes Covered</h2> 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!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/12/christmas-recipes.png</images> <url>https://topdoctormagazine.com/issues/5-christmas-recipes-to-try-this-year/</url> </article> <article> <ID>27151</ID> <title>Taking Care Of Your Mental Health During the Holidays</title> <publishDate>2022-12-13 20:18:17</publishDate> <description><div class="et_pb_section et_pb_section_47 et_section_regular" > <div class="et_pb_row et_pb_row_49"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_50 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_46 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_138 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_139 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_140 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_51 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Andy Williams calls it the most wonderful time of year, 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. 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. 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. &nbsp; <h2>How Do the Holidays Affect Your Mental Health?</h2> 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. 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. 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 <a href="https://medium.com/change-your-mind/holidays-and-revisiting-trauma-homes-60c86038ff46" target="_blank" rel="noopener">uncover past traumas</a>. 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 <a href="https://healinghonestly.com/family/home-holidays-trauma-our-lives" target="_blank" rel="noopener">greet one's abuser physically</a> (through a hug or handshake) can be enormously distressing. Feeling pressured to spend money on extravagant gifts can <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">create anxiety and stress</a>, while attending uncomfortable family gatherings for extended periods can drain energy and be an impetus for negative emotions. &nbsp; <h2>Holiday Mental Health Statistics</h2> Concrete evidence highlights the negative correlation between holidays and mental health. Below are some of the most telling holiday mental health statistics: <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">According to a National Alliance on Mental Illness (NAMI) study</a>, 64% of individuals with mental illness report worsening mental health during the holiday season.</li> <li style="font-weight: 400;" aria-level="1"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257984/" target="_blank" rel="noopener">A literature search</a> 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.</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">A survey</a> 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.</li> </ul> The holidays and mental health are only sometimes a match made in heaven. &nbsp; <h2>How To Manage Your Mental Health During the Holidays</h2> 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. 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. To take control of your mental health during the holidays, set clear and actionable boundaries with your family and yourself. 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. 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. 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. &nbsp; <h2>Coping With Mental Illness During the Holidays</h2> 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. 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. 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. &nbsp; <h2>Mental Health Awareness During the Holidays</h2> 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.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/12/mental-health.png</images> <url>https://topdoctormagazine.com/issues/taking-care-of-your-mental-health-during-the-holidays/</url> </article> <article> <ID>27144</ID> <title>Are Menstrual Cramps Normal?</title> <publishDate>2022-12-12 19:44:04</publishDate> <description><div class="et_pb_section et_pb_section_48 et_section_regular" > <div class="et_pb_row et_pb_row_50"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_51 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_47 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_141 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_142 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_143 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_52 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Roughly 50% of the human race are no strangers to several days of cramping a month. For many — but <a href="https://health.clevelandclinic.org/how-to-stop-period-cramps/" target="_blank" rel="noopener">not all</a> — women, cramping is a sign of unpleasant things to come: an upcoming period. It tends to <a href="https://health.clevelandclinic.org/how-to-stop-period-cramps/" target="_blank" rel="noopener">begin</a> in the few days preceding the period and extend into the first few days of bleeding, slowly easing up over time. 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? &nbsp; <h2>Causes of Menstrual Cramps</h2> 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 <a href="https://health.clevelandclinic.org/how-to-stop-period-cramps/" target="_blank" rel="noopener">endometrium</a>) by engaging in a series of contractions. These contractions are prompted by <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">prostaglandins</a>, hormone-like chemicals associated with increased pain and inflammation. Aside from the pain caused by the contractions themselves, some especially strong contractions can <a href="https://www.webmd.com/women/menstrual-cramps" target="_blank" rel="noopener">flatten surrounding blood vessels,</a> cutting off oxygen and resulting in additional discomfort. 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. <a href="https://www.webmd.com/women/menstrual-cramps" target="_blank" rel="noopener">Direct symptoms</a> may include: <ul> <li style="font-weight: 400;" aria-level="1">Aching or sharp pain in the lower abdomen; </li> <li style="font-weight: 400;" aria-level="1">Feeling pressure on the belly;</li> <li style="font-weight: 400;" aria-level="1">Hip pain;</li> <li style="font-weight: 400;" aria-level="1">Lower back pain;</li> <li style="font-weight: 400;" aria-level="1">Upper thigh pain.</li> </ul> <a href="https://www.webmd.com/women/menstrual-cramps" target="_blank" rel="noopener">Indirect symptoms</a> may include: <ul> <li style="font-weight: 400;" aria-level="1">Nausea and vomiting;</li> <li style="font-weight: 400;" aria-level="1">Headaches;</li> <li style="font-weight: 400;" aria-level="1">Loose stools.</li> </ul> &nbsp; <h2>Normal vs. Abnormal Menstrual Cramps</h2> 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. <a href="https://health.clevelandclinic.org/how-to-stop-period-cramps/" target="_blank" rel="noopener">Possible red flags</a> include: <ul> <li style="font-weight: 400;" aria-level="1">Timing: 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. </li> <li style="font-weight: 400;" aria-level="1">Unusually heavy bleeding: 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.</li> <li style="font-weight: 400;" aria-level="1">No relief from medications: 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. </li> </ul> 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. <a href="https://www.mayoclinic.org/diseases-conditions/menstrual-cramps/symptoms-causes/syc-20374938" target="_blank" rel="noopener">Several conditions</a> are often to blame for abnormal cramping: <ul> <li style="font-weight: 400;" aria-level="1">Endometriosis: 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.</li> <li style="font-weight: 400;" aria-level="1">Uterine fibroids: Non-malignant growths in the uterine wall that induce pain.</li> <li style="font-weight: 400;" aria-level="1">Adenomyosis: Similar to endometriosis, adenomyosis occurs when uterine tissue grows outside of its normal range. With adenomyosis, however, the tissue grows into the uterine wall.</li> <li style="font-weight: 400;" aria-level="1">Pelvic inflammatory disease (PID): An uterine infection, generally contracted as a sexually transmitted disease.</li> <li style="font-weight: 400;" aria-level="1">Cervical stenosis: 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.</li> </ul> &nbsp; <h2>Treatment Options</h2> 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? &nbsp; <h3>Natural Remedies</h3> Before taking medicine or attempting to revamp your diet, many women prefer to try smaller-scale natural remedies. Below are just some of the <a href="https://www.healthline.com/health/womens-health/menstrual-cramp-remedies#heat" target="_blank" rel="noopener">most common options</a>: <ul> <li style="font-weight: 400;" aria-level="1">Heat: According to a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6214933/" target="_blank" rel="noopener">review of some studies</a> 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.</li> <li style="font-weight: 400;" aria-level="1">Stay hydrated: Ensuring that you're well-hydrated helps deter water retention, preventing bloating that can exacerbate already-painful cramps. </li> <li style="font-weight: 400;" aria-level="1">Exercise: 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.</li> <li style="font-weight: 400;" aria-level="1">Yoga: Much like other forms of exercise, yoga also releases endorphins. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6852652/" target="_blank" rel="noopener">One study</a> even found it more effective than most aerobic activities! </li> </ul> &nbsp; <h3>Dietary Options</h3> 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, <a href="https://www.healthline.com/health/womens-health/menstrual-cramp-remedies#avoiding-certain-foods" target="_blank" rel="noopener">foods to avoid</a> are any that commonly cause bloating or water retention. <h4><a href="https://www.healthline.com/health/womens-health/menstrual-cramp-remedies#avoiding-certain-foods" target="_blank" rel="noopener">Foods to avoid</a>:</h4> <ul> <li style="font-weight: 400;" aria-level="2">Fatty foods;</li> <li style="font-weight: 400;" aria-level="2">Alcohol;</li> <li style="font-weight: 400;" aria-level="2">Carbonated beverages;</li> <li style="font-weight: 400;" aria-level="2">Caffeine;</li> <li style="font-weight: 400;" aria-level="2">Salty foods.</li> </ul> <h4>Foods to include:</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">Herbs</a>: Many herbs, such as chamomile tea, fennel seeds, cinnamon, ginger, dill and French maritime pine bark extract, help calm muscle contractions and decrease swelling. </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">Beans and lentils</a>: Beans and lentils have been shown to relieve menstrual cramps. </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">Bananas</a>: Like beans, bananas are high in fiber. They also contain magnesium, another substance believed to help ease period cramps.</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">Dark, leafy greens</a>: Much like foods containing fiber, those that contain calcium, such as leafy greens, have been shown to help ease period pain. </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">Salmon</a>: 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. </li> </ul> <h3>Medication </h3> Most over-the-counter medications that help relieve pain and pressure from period cramping are <a href="https://health.clevelandclinic.org/how-to-stop-period-cramps/" target="_blank" rel="noopener">NSAIDs</a> — nonsteroidal anti-inflammatory drugs — such as Ibuprofen, Aspirin and Motrin. &nbsp; <h2>Menstrual Cramps Are Normal but Treatable</h2> The answer to the are menstrual cramps normal? 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. 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!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/12/cramps.png</images> <url>https://topdoctormagazine.com/issues/are-menstrual-cramps-normal/</url> </article> <article> <ID>27137</ID> <title>ADHD Myths and What Is Actually Going On Inside Your Brain</title> <publishDate>2022-12-12 19:27:28</publishDate> <description><div class="et_pb_section et_pb_section_49 et_section_regular" > <div class="et_pb_row et_pb_row_51"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_52 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_48 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_144 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_145 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_146 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_53 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">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. &nbsp; <h2>What Is ADHD? </h2> <a href="https://www.cdc.gov/ncbddd/adhd/facts.html" target="_blank" rel="noopener">ADHD</a> (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. 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: &nbsp; <h3><a href="https://www.cdc.gov/ncbddd/adhd/facts.html" target="_blank" rel="noopener">Predominantly Inattentive</a></h3> It describes a person whose ADHD manifests primarily as difficulty finishing a task, paying attention to details or following instructions. &nbsp; <h3><a href="https://www.cdc.gov/ncbddd/adhd/facts.html" target="_blank" rel="noopener">Predominantly Hyperactive</a></h3> This form of ADHD focuses on the individual's hyperactivity leading to difficulties with fidgeting, impulsive behavior and waiting. &nbsp; <h3><a href="https://www.cdc.gov/ncbddd/adhd/facts.html" target="_blank" rel="noopener">Mixed</a></h3> This form of ADHD presents both inattentive and hyperactive traits equally. 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 <a href="https://www.cdc.gov/ncbddd/adhd/facts.html" target="_blank" rel="noopener">symptoms</a>, which vary significantly between individuals — daydreaming, being forgetful, frequent fidgeting, having a hard time resisting impulses, struggling with waiting to do something, etc. &nbsp; <h2>Are ADHD and ADD the Same Thing?</h2> 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, <a href="https://www.understood.org/en/articles/common-myths-about-adhd" target="_blank" rel="noopener">ADD</a> is often characterized by difficulty maintaining attention but not necessarily by hyperactivity. For clarity, ADD is <a href="https://www.understood.org/en/articles/common-myths-about-adhd" target="_blank" rel="noopener">another name for the first type of ADHD</a> — Predominantly Inattentive. &nbsp; <h2>ADHD Myths and Facts</h2> <h3>Is ADHD a Thought Disorder?</h3> 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. &nbsp; <h3>Does ADHD Make You Dumb?</h3> 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 <a href="https://www.additudemag.com/adhd-myths-and-facts-learn-the-truth-about-attention-deficit/#Myth8" target="_blank" rel="noopener">Mozart, Benjamin Franklin and Abraham Lincoln</a> stand as solid proof! &nbsp; <h3>Are ADHD People Lazy?</h3> ADHD does not make people lazy. What we misunderstand as laziness is <a href="https://www.healthychildren.org/English/health-issues/conditions/adhd/Pages/Myths-and-Misconceptions.aspx" target="_blank" rel="noopener">a child's struggle</a> 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. &nbsp; <h3>Are ADHD People Smart?</h3> 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 <a href="https://www.understood.org/en/articles/common-myths-about-adhd" target="_blank" rel="noopener">hyperfocus</a>, 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. &nbsp; <h3>Is ADHD a Disability?</h3> Yes and no. ADHD is not a learning disability — while it can make learning harder, it doesn't hamper <a href="https://www.understood.org/en/articles/common-myths-about-adhd" target="_blank" rel="noopener">learning skills</a> like reading, writing or math. This myth is mainly based on the fact that ADHD often coexists with other conditions behind learning disabilities. That is not to say that ADHD children may need additional assistance or help to learn. Indeed, <a href="https://www.understood.org/en/articles/common-myths-about-adhd" target="_blank" rel="noopener">assisting children with ADHD</a> can be a great way to help them overcome any difficulty they may be experiencing. &nbsp; <h3>Can ADHD Cause Insomnia or Make You Tired?</h3> The relationship between ADHD and insomnia or fatigue is a bit unclear, although there is a <a href="https://www.sleepfoundation.org/mental-health/adhd-and-sleep" target="_blank" rel="noopener">correlation between the two</a>. Children with ADHD are more likely to develop sleep disorders, experience nightmares and have shorter sleep times in puberty. People with <a href="https://topdoctormagazine.com/project/issue-160/" target="_blank" rel="noopener">predominantly hyperactive ADHD</a> are more likely to suffer from insomnia. &nbsp; <h2>Myths About ADHD Medication</h2> Myths and misconceptions don't just float around an ADHD diagnosis; they often surround ADHD medicine as well. &nbsp; <h3>ADHD Meds Are Unnecessary</h3> For many people with ADHD, <a href="https://www.everydayhealth.com/adhd/myths-about-adhd-debunked/" target="_blank" rel="noopener">medicine is a crucial way</a> to help them manage their symptoms. This medicine primarily comes in two forms: <ul> <li style="font-weight: 400;" aria-level="1">Stimulants, which improve focus; </li> <li style="font-weight: 400;" aria-level="1">Nonstimulants, which help with impulse control and concentration. </li> </ul> 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. &nbsp; <h3>ADHD Meds Are Addictive</h3> The foundation of this myth is that people with ADHD who do not receive proper treatment are <a href="https://www.additudemag.com/adhd-myths-and-facts-learn-the-truth-about-attention-deficit/#Myth8" target="_blank" rel="noopener">more likely to abuse drugs</a>. However, the driving factor for this abuse is the presence of poorly treated ADHD, not any ADHD medication. ADHD medication is a completely safe and effective form of treatment. <a href="https://www.additudemag.com/adhd-myths-and-facts-learn-the-truth-about-attention-deficit/#Myth8" target="_blank" rel="noopener">Studies</a> of children who take ADHD medication have found no increased chance of drug abuse corresponding with ADHD medication use. 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. &nbsp; <h2>A Parting Reminder</h2> 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.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/12/adhd.png</images> <url>https://topdoctormagazine.com/issues/adhd-myths-and-what-is-actually-going-on-inside-your-brain/</url> </article> <article> <ID>27130</ID> <title>Is Creatine Good for You?</title> <publishDate>2022-12-10 19:12:42</publishDate> <description><div class="et_pb_section et_pb_section_50 et_section_regular" > <div class="et_pb_row et_pb_row_52"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_53 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_49 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_147 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_148 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_149 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_54 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">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? &nbsp; <h2>What is Creatine, and Why is It So Popular among Athletes?</h2> <a href="https://www.mayoclinic.org/drugs-supplements-creatine/art-20347591" target="_blank" rel="noopener">Creatine</a> 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. 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. 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. 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. 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. &nbsp; <h2>What Does Creatine Do?</h2> 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. 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 <a href="https://www.webmd.com/men/creatine" target="_blank" rel="noopener">no evidence</a> to support that creatine aids with durability sports. 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. &nbsp; <h2>Is Creatine Safe Overall?</h2> 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 <a href="https://www.webmd.com/men/creatine" target="_blank" rel="noopener">the FDA does not label creatine supplements as medication</a>, 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. 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 <a href="https://www.webmd.com/men/creatine" target="_blank" rel="noopener">side effects</a> include: <ul> <li style="font-weight: 400;" aria-level="1">Anxiety;</li> <li style="font-weight: 400;" aria-level="1">Rashes;</li> <li style="font-weight: 400;" aria-level="1">Digestive issues; </li> <li style="font-weight: 400;" aria-level="1">Nausea;</li> <li style="font-weight: 400;" aria-level="1">Fever;</li> <li style="font-weight: 400;" aria-level="1">Fatigue;</li> <li style="font-weight: 400;" aria-level="1">Diarrhea;</li> <li style="font-weight: 400;" aria-level="1">Weight management issues;</li> <li style="font-weight: 400;" aria-level="1">Breathing difficulties.</li> </ul> &nbsp; <h2>Ideal Candidates for Creatine Supplements</h2> Certain factors must be considered before putting yourself on a creatine supplement plan: <ul> <li style="font-weight: 400;" aria-level="1">Caffeine intake can increase the risk of creatine over supplementation. </li> <li style="font-weight: 400;" aria-level="1">People with diabetes and kidney and liver diseases should not interact with creatine supplements. </li> <li style="font-weight: 400;" aria-level="1">Children under 18 and pregnant women should stay away from creatine. </li> <li style="font-weight: 400;" aria-level="1">Medications or treatments you may use can interfere with creatine, creating side effects such as blood sugar problems.</li> </ul> &nbsp; <h2>Creatine Benefits </h2> <h3>#1: Muscle Mass Improvement</h3> Creatine makes way for new muscle improvement by altering numerous cellular pathways. Also, it encourages protein development, which, in turn, creates new muscle fibers. However, this is not the only way in which creatine improves muscle mass. Creatine can raise different hormone levels, promoting muscle mass growth. One <a href="https://pubmed.ncbi.nlm.nih.gov/20026378/" target="_blank" rel="noopener">study</a> 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. Creatine can also aid with the speed at which you build muscle — no wonder it was named the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2048496/" target="_blank" rel="noopener">world's most effective</a> supplement for building mass! &nbsp; <h3>#2: Creatine Improves High-intensity Training Performance</h3> 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. These positive effects are not limited only to high-performance athletes. Everyone wishing to improve their bodies through exercise can benefit from creatine supplements! &nbsp; <h3>#3: Aid in Brain Function </h3> It has been shown that creatine can help the brain produce different chemicals, such as dopamine. Because <a href="https://www.healthline.com/nutrition/10-benefits-of-creatine#TOC_TITLE_HDR_10" target="_blank" rel="noopener">we get our necessary dopamine from red meats</a>, vegetarians find themselves experiencing low levels of it. Therefore, vegetarians should take creatine supplements for better brain health. In the long term, creatine can <a href="https://pubmed.ncbi.nlm.nih.gov/17828627/" target="_blank" rel="noopener">improve memory and recall</a> while protecting you from neurological diseases! &nbsp; <h2>Questions about Creatine</h2> 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. &nbsp; <h3>Is Creatine a Steroid?</h3> 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! &nbsp; <h3>Which is Better? Creatine or Whey?</h3> 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. &nbsp; <h3>Is Creatine Vegan?</h3> 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 <a href="https://nutrifix.co/fitness-blog/should-vegans-supplement-creatine/" target="_blank" rel="noopener">may contain bovine gelatine</a>. Look for the V-Label before purchasing any creatine supplement. &nbsp; <h2>A Parting Reminder</h2> 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.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/12/creatine.png</images> <url>https://topdoctormagazine.com/issues/is-creatine-good-for-you/</url> </article> <article> <ID>27124</ID> <title>Is Drinking Bone Broth Good for You?</title> <publishDate>2022-12-09 22:36:07</publishDate> <description><div class="et_pb_section et_pb_section_51 et_section_regular" > <div class="et_pb_row et_pb_row_53"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_54 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_50 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_150 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_151 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_152 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_55 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">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! &nbsp; <h2>Can You Drink Bone Broth?</h2> 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 <a href="https://www.healthline.com/nutrition/bone-broth#what-bone-broth-is" target="_blank" rel="noopener">simmering the bones and connective tissues</a> of almost any animal. 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 <a href="https://www.healthline.com/nutrition/bone-broth#vitamins-and-minerals" target="_blank" rel="noopener">joint health, vitamins and amino acids.</a> 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! &nbsp; <h2>Can Bone Broth Be Frozen?</h2> 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 <a href="https://www.healthline.com/nutrition/bone-broth#tips" target="_blank" rel="noopener">five days</a>. For longer periods, you can <a href="https://www.healthline.com/nutrition/bone-broth#tips" target="_blank" rel="noopener">freeze it into containers </a>and then heat it up as necessary. &nbsp; <h2>Can You Drink Bone Broth Every Day?</h2> 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 <a href="https://www.healthline.com/nutrition/bone-broth#tips" target="_blank" rel="noopener">one cup of bone broth each day</a> 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. &nbsp; <h3>Drinking Bone Broth in the Morning</h3> Drinking bone broth in the morning can be very beneficial for women going through pregnancy. Bone broth can be a great way to <a href="https://www.australianbonebrothco.com.au/blogs/from-the-blog/pregnancy-broth-page" target="_blank" rel="noopener">receive nutrients</a> 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. 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! &nbsp; <h3>Drinking Bone Broth Before Bed</h3> 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 <a href="https://www.bbcgoodfood.com/howto/guide/health-benefits-of-bone-broth" target="_blank" rel="noopener">positively impact sleep for those suffering from insomnia</a> 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 <a href="https://www.bbcgoodfood.com/howto/guide/health-benefits-of-bone-broth" target="_blank" rel="noopener">still limited</a>, but there exists good reason to suggest that it could very likely have a positive effect! &nbsp; <h2>Drinking Bone Broth While Pregnant</h2> 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 <a href="https://www.australianbonebrothco.com.au/blogs/from-the-blog/pregnancy-broth-page" target="_blank" rel="noopener">support the growth</a> 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. Bone broth also supports pregnant women by making the post-pregnancy period easier. Specifically, the high collagen levels in bone broth help make <a href="https://www.australianbonebrothco.com.au/blogs/from-the-blog/pregnancy-broth-page" target="_blank" rel="noopener">the skin more elastic</a>, speeding up the recovery for new mothers and reducing the likelihood of stretch marks. &nbsp; <h2>Drinking Bone Broth While Fasting</h2> Strictly speaking, drinking bone broth will break your fast since it is not devoid of calories and contains nutrients like <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">proteins and fat</a>. 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. &nbsp; <h2>How Often Should You Drink Bone Broth On Keto</h2> 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 <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">end ketosis</a>. 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. &nbsp; <h2>Does Drinking Bone Broth Help You Lose Weight?</h2> Bone broth is a great way to help support a weight loss journey. This is because bone broth is <a href="https://www.healthline.com/nutrition/bone-broth#weight-loss-friendly" target="_blank" rel="noopener">very high in protein</a>, 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. &nbsp; <h2>Drinking Bone Broth for Fertility</h2> 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 <a href="https://www.australianbonebrothco.com.au/blogs/from-the-blog/pregnancy-broth-page" target="_blank" rel="noopener">body's hormones and boost your fertility</a>. This is true for both men and women! &nbsp; <h2>Does Drinking Bone Broth Improve Skin Health?</h2> 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 <a href="https://cdhf.ca/health-lifestyle/is-bone-broth-healthy/" target="_blank" rel="noopener">moisture and elasticity</a>. 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. &nbsp; <h2>Why You Should Drink More Bone Broth</h2> 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. 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! </div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/12/bone.png</images> <url>https://topdoctormagazine.com/issues/is-drinking-bone-broth-good-for-you/</url> </article> <article> <ID>27118</ID> <title>Are Candles Bad for Your Lungs?</title> <publishDate>2022-12-08 22:14:52</publishDate> <description><div class="et_pb_section et_pb_section_52 et_section_regular" > <div class="et_pb_row et_pb_row_54"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_55 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_51 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_153 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_154 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_155 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_56 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Candles are commonly pictured as a relaxing or scenic decoration in any house. But what if you were told that they were actually toxic? 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. &nbsp; <h2>Are Candles Harmful to Your Health?</h2> 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 <a href="https://www.healthline.com/health/are-candles-bad-for-you#what-the-science-says" target="_blank" rel="noopener">study</a> 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 <a href="https://www.healthline.com/health/are-candles-bad-for-you#what-the-science-says" target="_blank" rel="noopener">study</a> that examined every major form of wax for 300 toxins but found none. &nbsp; <h2>Are Candles Bad for Your Lungs?</h2> Candles, like anything you light on fire, release smoke, and, like any kind of smoke, breathing in <a href="https://www.healthline.com/health/are-candles-bad-for-you" target="_blank" rel="noopener">too much candle smoke</a> 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. &nbsp; <h2>Can Candle Soot Harm You?</h2> As they burn, candles release certain <a href="https://www.healthline.com/health/are-candles-bad-for-you#what-the-science-says" target="_blank" rel="noopener">compounds and particles</a> in minimal amounts, called <a href="https://parade.com/1310643/shameikarhymes/are-candles-bad-for-you/" target="_blank" rel="noopener">soot</a>, 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. &nbsp; <h2>Can Candles Cause Lung Cancer?</h2> Some evidence indicates that candles could be a risk factor for some forms of cancer. A <a href="https://www.webmd.com/balance/features/candles-health-benefits" target="_blank" rel="noopener">study</a> 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. Other studies have also contested the overall conclusion that candles can cause cancer. A 2014 <a href="https://www.webmd.com/balance/features/candles-health-benefits" target="_blank" rel="noopener">study</a> 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. &nbsp; <h2>What Candles Are Toxic?</h2> There is <a href="https://www.nytimes.com/2021/11/09/well/scented-candles-health.html" target="_blank" rel="noopener">considerable buzz</a> 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. &nbsp; <h2>Can Scented Candles Harm Your Health?</h2> 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 <a href="https://www.healthline.com/health/are-candles-bad-for-you#scented-candles" target="_blank" rel="noopener">formaldehyde</a>, 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. &nbsp; <h2>Can Citronella Candles Harm Dogs?</h2> But what about your dog? Can our citronella candles be harmful to your pets? <a href="https://www.dailypaws.com/dogs-puppies/dog-safety-tips/is-citronella-safe-for-dogs" target="_blank" rel="noopener">Citronella</a> 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. 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. &nbsp; <h2>Which Candles Are Safe for Your Health?</h2> 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. For example, you could use candles made of waxes like <a href="https://www.healthline.com/health/are-candles-bad-for-you" target="_blank" rel="noopener">beeswax, soy wax, coconut wax and palm wax</a>, 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. Additionally, these waxes have been shown to produce fewer emissions. According to a <a href="https://www.healthline.com/health/are-candles-bad-for-you#healthiest-candles" target="_blank" rel="noopener">study</a>, 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. &nbsp; <h2>Small Emissions and Little Concern</h2> 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! 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. 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.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/12/candles.png</images> <url>https://topdoctormagazine.com/issues/are-candles-bad-for-your-lungs/</url> </article> <article> <ID>27112</ID> <title>What Seasonal Affective Disorder (SAD) Is and How To Combat It</title> <publishDate>2022-12-07 22:00:12</publishDate> <description><div class="et_pb_section et_pb_section_53 et_section_regular" > <div class="et_pb_row et_pb_row_55"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_56 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_52 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_156 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_157 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_158 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_57 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">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. 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. &nbsp; <h2>What Is Seasonal Affective Disorder?</h2> Seasonal Affective Disorder (SAD), also called seasonal depression, is similar to other forms of depression in that it affects your <a href="https://my.clevelandclinic.org/health/diseases/9293-seasonal-depression" target="_blank" rel="noopener">daily life and negatively impacts your mood.</a> 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. &nbsp; <h3>Seasonal Affective Disorder Causes</h3> 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. &nbsp; <h3>Seasonal Affective Disorder Symptoms</h3> Seasonal Affective Disorder has a lot of overlap with the symptoms of depression. Common <a href="https://my.clevelandclinic.org/health/diseases/9293-seasonal-depression" target="_blank" rel="noopener">mood symptoms</a> of seasonal depression include: <ul> <li style="font-weight: 400;" aria-level="1">Anxiety. </li> <li style="font-weight: 400;" aria-level="1">Sadness. </li> <li style="font-weight: 400;" aria-level="1">Feelings of worthlessness or irritation.</li> <li style="font-weight: 400;" aria-level="1">Thoughts of death or suicide. </li> </ul> Physical symptoms of seasonal depression include: <ul> <li style="font-weight: 400;" aria-level="1">Extreme fatigue.</li> <li style="font-weight: 400;" aria-level="1">Heavy limbs. </li> <li style="font-weight: 400;" aria-level="1">Diet changes such as carbohydrate cravings. </li> <li style="font-weight: 400;" aria-level="1">Weight gain. </li> </ul> &nbsp; <h2>Who Is Most Likely To Get Seasonal Affective Disorder? </h2> Several <a href="https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651" target="_blank" rel="noopener">risk factors</a> 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. If you do experience Seasonal Affective Disorder, you are far from alone. SAD affects <a href="https://healthmatters.nyp.org/what-to-know-about-seasonal-affective-disorder/" target="_blank" rel="noopener">10 million Americans</a>. The condition most commonly starts in the age range of 18 to 35 and is four times more common in women than men. &nbsp; <h2>How Do I Know if I Have Seasonal Affective Disorder?</h2> Ruling out alternative causes of depression is the most straightforward way to tell if you have Seasonal Affective Disorder. Some <a href="https://my.clevelandclinic.org/health/diseases/9293-seasonal-depression" target="_blank" rel="noopener">essential questions to ask yourself to determine</a> if you have SAD are: <ul> <li style="font-weight: 400;" aria-level="1">Whether you have the symptoms of major depression or not. </li> <li style="font-weight: 400;" aria-level="1">Whether the symptoms have occurred during a particular season for at least two consecutive years or not. </li> </ul> If the answers to those questions are yes, you may be dealing with SAD. &nbsp; <h2>How Do You Treat Seasonal Affective Disorder? </h2> You don't necessarily need to go to a doctor or start an exhaustive medication regime to treat your SAD. &nbsp; <h3>Vitamin D for Seasonal Depression</h3> 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 <a href="https://www.everydayhealth.com/depression/treatment/ways-to-ease-seasonal-depression/" target="_blank" rel="noopener">not proven by experts</a>. &nbsp; <h3>Light Therapy for Seasonal Affective Disorder</h3> 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 <a href="https://healthmatters.nyp.org/what-to-know-about-seasonal-affective-disorder/" target="_blank" rel="noopener">the most effective and studied treatment</a> for seasonal affective disorder. &nbsp; <h3>Exercise for Seasonal Affective Disorder</h3> 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. &nbsp; <h3>Keep a Healthy Sleep Schedule</h3> 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. &nbsp; <h2>When Should You See a Specialist? </h2> Certain instances of Seasonal Affective Disorder call for a visit to a specialist. Some <a href="https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651" target="_blank" rel="noopener">complications of SAD</a> include: <ul> <li style="font-weight: 400;" aria-level="1">Social withdrawal. </li> <li style="font-weight: 400;" aria-level="1">Work or school problems. </li> <li style="font-weight: 400;" aria-level="1">Substance abuse. </li> <li style="font-weight: 400;" aria-level="1">Anxiety. </li> <li style="font-weight: 400;" aria-level="1">Eating disorders. </li> <li style="font-weight: 400;" aria-level="1">Suicidal thoughts.</li> </ul> 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 <a href="https://www.everydayhealth.com/depression/treatment/ways-to-ease-seasonal-depression/" target="_blank" rel="noopener">using antidepressants</a>. Be sure to clear antidepressant usage with a specialist beforehand. &nbsp; <h2>Seasonal Affective Disorder Is a Real and Serious Condition</h2> 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!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/12/sad.png</images> <url>https://topdoctormagazine.com/issues/what-seasonal-affective-disorder-sad-is-and-how-to-combat-it/</url> </article> <article> <ID>27105</ID> <title>How To Change Your Circadian Rhythm</title> <publishDate>2022-12-06 21:41:10</publishDate> <description><div class="et_pb_section et_pb_section_54 et_section_regular" > <div class="et_pb_row et_pb_row_56"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_57 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_53 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_159 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_160 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_161 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_58 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">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. &nbsp; <h2>What Is the Circadian Rhythm?</h2> The circadian rhythm is your body's clock that <a href="https://www.sleepfoundation.org/circadian-rhythm/can-you-change-your-circadian-rhythm" target="_blank" rel="noopener">controls various processes</a> 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. 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. &nbsp; <h2>Why the Circadian Rhythm Is Important</h2> 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 <a href="https://health.clevelandclinic.org/how-to-reset-circadian-rhythm/" target="_blank" rel="noopener">hunger</a> 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 <a href="https://www.webmd.com/sleep-disorders/find-circadian-rhythm" target="_blank" rel="noopener">severe conditions</a> such as diabetes, obesity and depression. Disruptions to your rhythm can also <a href="https://health.clevelandclinic.org/how-to-reset-circadian-rhythm/" target="_blank" rel="noopener">unbalance your energy cycles</a>, 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. &nbsp; <h2>How Your Circadian Rhythm Can Be Disrupted </h2> The circadian rhythm can be disrupted in various ways. One disruption you're likely familiar with is <a href="https://www.risescience.com/blog/reset-circadian-rhythm#reset" target="_blank" rel="noopener">jet lag</a>. 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. 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