But what occurs after sunset? Many people with chronic pain agree with some studies that suggest that chronic pain is worse at night.
What causes chronic pain?
Chronic pain is described as pain that persists for at least two to three months, frequently long after the initial injury or sickness has healed. The discomfort could possibly persist indefinitely. It can affect a single joint or muscle, or it can exclusively impact certain parts of the body, such as the neck and back. Diffuse, persistent pain may result from diseases like fibromyalgia or arthritis.
Chronic pain can range from a dull ache to pain that shoots, searing, stabs, or feels like an electric shock, as well as tingling and numbness.
Why does chronic pain sometimes get worse at night?
There are a number of reasons why pain may get worse at night. Hormones may play a significant role. The anti-inflammatory hormone cortisol is produced least frequently at night.
Additionally, recent studies have raised the possibility that pain may have a circadian rhythm similar to the 24-hour internal clock that governs our sleep-wake cycle. This helps to explain why some people frequently experience more pain at particular times, such as at night, according to Slawsby.
There is never a good time for chronic pain, but the night is particularly bad since it interferes with sleep. Lack of sleep impairs our capacity to control discomfort. And those who have chronic pain frequently experience sleep issues. The majority of patients who are diagnosed with insomnia, the most prevalent sleep disorder, experience chronic pain.
Sleep loss brought on by insomnia can boost the release of cytokines, which are involved in the body's inflammatory response and increase pain sensitivity.
Getting the rest you require if nighttime pain is a problem
Trying these methods may help you sleep better if nighttime pain has been keeping you awake.
Do a relaxing ritual before going to bed.
The health of everyone is increasingly threatened by climate change. As emergency care practitioners in Australia and the United States, we and our international colleagues are already observing the effects of climate change on the patients we meet.
However, a greater number of us will experience climatic emergencies, such as flooding, fires, and severe weather. And when the time comes, we may all take proactive steps to safeguard our health. Here are some things to be aware of and take action on.
What impact is climate change having on health?
People are turning to emergency rooms as a result of a variety of climate-related health issues, including heat exhaustion and heat stroke, air pollution-related asthma, infectious diseases linked to flooding, and shifting biomes that cause ticks, mosquitoes, and other pests to relocate. Hurricanes, wildfires, tornadoes, and floods often make the news because of the physical and mental damage they cause.
Many people find themselves suddenly without access to their regular healthcare providers and pharmacies, sometimes for extended periods of time. Individuals with complicated medical conditions, children, the elderly, people with disabilities, members of marginalised groups, and residents of disadvantaged regions frequently bear the brunt of the costs of extreme weather.
For instance, a woman recently visited an emergency room in Adelaide, Australia, complaining of a headache, weariness, and nausea—all signs of heat exhaustion—on a day when the temperature reached 110 degrees Fahrenheit. She explained to the medical staff that she had just walked two hours in the heat to get food because she didn't have a car or transportation. The only way she had to get food for her family was to venture outside, despite the media's health cautions that day telling her to stay indoors where it was cool. Well-intentioned public health warnings do little to lower the risk of sickness during harsh weather for this woman and many others. Access to housing, transportation, and other socioeconomic variables that put people at risk of poor health outcomes must be addressed in order to achieve safe and equitable health outcomes.
Extreme weather is a factor in widespread problems with health and safety.
Extreme weather linked to climate change is increasingly resulting in sporadic access to medical care, which increases the risk of later sickness and death. Extreme weather can disrupt vital infrastructure, such as the electrical grid, making it impossible for people who depend on home medical equipment to use it. A dialysis centre or emergency department may close as a result, and care may be provided more slowly in institutions that remain open.
People who are displaced as a result of a fire or hurricane may find it difficult to access medical care or essential medications like insulin, dialysis, therapies for high blood pressure, and heart medications. Especially in people who already have heart failure, lung disease, or kidney disease, these things can make chronic conditions worse and even cause death.
If you are thinking about getting a septic tank, there are several benefits to regular septic tank maintenance. It can prevent expensive repairs, reduce the risk of overflow, and keep the ground clean. Fortunately, taking care of a septic tank can be easy, but it is essential to understand the primary process.
Liquid waste flows out
When you have a septic system in your home, it's essential to ensure that everything that goes down the drain ends up in the septic tank and not the ground. Otherwise, you can run into problems. Regular septic tank maintenance by professionals from foothillsanitary.com can keep your system running smoothly and prevent unnecessary damage. If your septic system is not working correctly, it must be repaired immediately. Most septic tanks should be pumped at least once every two to three years. The pumping frequency will depend on your household's needs and the size of your septic tank.
Solid waste settles to the bottom
The purpose of a septic tank is to capture wastewater and allow it time to settle before discharging it into the ground. A septic tank allows heavier solids to settle to the bottom of the tank and enables bacteria to work on the lighter solids. Septic systems can last from fifteen to forty years if maintained properly. However, older systems, particularly those in poor soil, are more likely to fail. It is a good idea to inspect the septic tank every year. It would be best if you also ensured that the baffles are intact. If you don't, you may find that the sludge and scum layers have built up, which can cause an overflow.
What Are the benefits of Milk Thistle?
Numerous plants have positive impacts on liver function. The most spectacular research, however, has been conducted on milk thistle extracts (Silybum marianum). The majority of the health advantages of milk thistle extracts are attributable to the high concentration of silymarin, a complex of flavonoid chemicals that protect the liver from damage and promote detoxification processes.
Milk thistle extract can prevent liver damage and grow new, healthy liver cells to replace the damaged ones. And milk thistle benefits the liver more than any other organ. In addition, research indicates that milk thistle extract can help repair and regenerate kidney cells, resulting in a 25–30% increase in renal cell replication. The kidneys are an additional crucial component of detoxification.
In human clinical trials, milk thistle extracts (often standardized to contain 70% silymarin) have demonstrated numerous positive effects, many of which are related to enhancing liver function. When liver function improves, this organ is better able to do its job. As a result, improvements in blood sugar regulation, cholesterol, fat metabolism, and general health are observed.
How does Milk Thistle Extract Contribute to Detoxification?
One of the most important ways that milk thistle extract increases detoxifying processes is by reducing glutathione depletion. Levels of this important detoxification aid, an antioxidant, and a cellular defender are directly related to the liver's capacity to defend itself and eliminate toxic substances. In essence, the higher the glutathione concentration, the better the liver's potential to detoxify toxic substances.
When exposed to compounds that can harm the liver, such as alcohol, the glutathione content in the liver often decreases significantly. This glutathione deficiency makes liver cells susceptible to harm.
Not only does milk thistle extract prevent the depletion of glutathione caused by alcohol and other harmful substances, but it has also been proven to raise glutathione levels in the liver by up to 35% in individuals with normal liver function. The results of this study show that milk thistle extract can speed up detoxification by up to 35%, even in healthy people. This is because the amount of glutathione in the liver is linked to the liver's ability to detoxify.
What Does Research Suggest Regarding Milk Thistle Extract?
Numerous clinical studies have demonstrated that silymarin has good benefits for liver health regardless of the organ's stress or strain. Clinical and analytical evidence usually confirms the benefits. One early study, for instance, showed the benefits of silymarin for people exposed to harmful substances. 49 of 200 workers exposed to toxic toluene and/or xylene fumes for 5 to 20 years had abnormal liver function test findings and/or abnormal platelet or white blood cell counts in this study. Thirty sick employees were administered silymarin, while the remaining 19 were left untreated. The administration of milk thistle extract enhanced liver function measurements as well as platelet and white blood cell counts.
The fatty liver linked with obesity, diabetes, and metabolic syndrome can also be treated with milk thistle extract (abdominal obesity, elevated blood lipids, insulin resistance, etc.). In investigations of people with these illnesses, milk thistle extract improved liver function and, consequently, blood sugar and cholesterol metabolism. In addition to enhancing antioxidant indices (SOD, GPX, and TAC), milk thistle extract lowered an inflammatory marker (C-reactive protein). It has also been shown that milk thistle extract raises the levels of antioxidants in the blood of athletes.
Surgery for prostate cancer can have varying results: in some men, the disease never returns, while in others, it does. Doctors estimate the likelihood of recurrence by analyzing specific types of clinical data. For example, recurrence is more likely if a man's biopsy reveals an aggressive form of cancer. Extremely high or fast-rising levels of prostate-specific antigen (PSA) before surgery are also related to poorer results.
Researchers are working diligently to improve the techniques used to identify men who could benefit from additional treatment or monitoring. These risk-based classifications are aided by genetic tests and new types of medical imaging.
In December, researchers at Stanford University revealed promising results with a new imaging technique that highlights prostate cancers. The strategy employs a mildly radioactive tracer that searches the body for cancer cells. The intravenously administered tracer 68Ga-PSMA-11 binds specifically to a protein termed prostate-specific membrane antigen (PSMA). This protein is significantly more prevalent on the surface of prostate cancer cells than on normal prostate cells. On an imaging scan, tumors highlighted by 68Ga-PSMA-11 stand out like lit matches in a dark environment. PSMA scans are being utilized to diagnose early metastatic cancer, and the tracer can also be employed to transport chemotherapy medications directly into malignant tumors.
The recently announced 2023 American Diabetes Association Standards of Medical Care span nearly 300 pages and are fairly detailed. And considering the close connection between obesity and diabetes, weight loss is a key issue. What other changes have been important for the about 37 million Americans who have diabetes today?
Collaboration is essential for a lifestyle change.
There are no significant changes in this update, according to Dr. David M. Nathan, a professor at Harvard Medical School who co-authored and chaired past versions of these recommendations, which have been published annually for more than three decades. The majority of the typical lifestyle recommendations for treating diabetes are common sense: eat your vegetables, go outside and exercise, and get enough sleep.
Dr. Nathan, who oversees the Diabetes Center and the Clinical Research Center at Massachusetts General Hospital, notes a subtle shift in the counsel of the American Diabetes Association over the past five to ten years: an effort to make care for patients with diabetes more patient-centered. "This requires working with your doctor to develop a lifestyle and pharmaceutical plan that works for you," he explains. "Doctors do not instruct patients at the dinner table or bedside." They can assist you in making plans and decisions to effectively manage your diabetes, but you must be proactive.
Five lessons for diabetes maintenance
According to Dr. Nathan, people with type 2 diabetes, the most common form of the disease, should be aware of the five main takeaways from the guidelines:(Several of these guidelines also apply to people with type 1 diabetes, though they should consult their own doctors for specific recommendations.)
Strive for sound, consistent sleep. Experts have long acknowledged a connection between inadequate sleep and weight. Accumulating research suggests that sleep disturbances are also linked to diabetes risk. Dr. Nathan states that alterations in sleep habits can affect blood sugar regulation. Frequent reasons for disturbed sleep include obstructive sleep apnea, a dangerous disorder that involves recurrent, brief pauses in breathing throughout the night. Because it is more prevalent in adults with diabetes (especially those with obesity), anyone exhibiting the classic signs—loud snoring, snorts and gasps during sleep, and daytime tiredness despite a full night's rest—should be investigated. Ask your physician about a home sleep apnea test.
Don't "diet." Numerous trendy diets, including keto, paleo, intermittent fasting, and others, can aid in weight loss. However, the majority of people regain any weight lost once they stop following the program. According to Dr. Nathan, it is much more efficient to gradually adopt a healthy food pattern that you can maintain over time. The Mediterranean diet and the closely related DASH diet are viable options. It is especially crucial for those with diabetes to avoid sodas and other sugary drinks. In addition to eating fewer desserts, sweets, and fatty foods, you should consume more high-fiber carbohydrates, such as whole-wheat bread and brown rice.
Workout safely. Walking is a good form of exercise for the majority of people, provided they begin slowly and gradually increase their distance and speed. People with diabetes must pay special attention to selecting shoes that fit properly and periodically inspect their feet for redness, blisters, and ulcers. Because diabetes can induce neuropathy (numbness due to nerve loss), you may be unable to feel small injuries and trauma to your toes and feet. These conditions can lead to more severe foot issues and amputations.
One of the routines I find very difficult to restart is my exercise routine. The importance of exercise to our overall health cannot be overemphasized.
I haven't exercised for a while, and it has been very difficult for me. When I started trying to start exercising again, I ran, and I felt so much pain and exhaustion that I wasn't able to reach my set goal for the day. I ended up feeling so weak that I wish I could just take a cab home. I slowed down and walked home.
When you want to start running, this is a habit you need to put in place first, which will help you get set for your new routine. Whether you are beginning to run or attempting to rediscover your love for it, the initial step is typically the most challenging. When you commit, however, running offers both physical and mental advantages. Running increases longevity by preventing osteoporosis, cardiovascular disease, and diabetes. Additionally, it can enhance brain function and increase the size of the hippocampus, the region of the brain responsible for verbal memory and learning.
How to begin running
A month before you start you need to set your eating habits straight and eat healthily. This will help your body to build up its strength.
"Patience is the best trait of a beginner runner." "Too rapid an increase in time or speed can lead to dissatisfaction or exercise-related injury [fast running places increased stress on the musculoskeletal system - ligaments, tendons, and other connective tissues], so focus on endurance before speed."
How do you maintain motivation?
"Begin by keeping things really simple," and establish a goal that you can achieve and cannot fail at. Choose a reasonable number of times per week that you believe you can run, then stick to it for four weeks to allow your body to adapt. Three times every week for four weeks equals 12 runs. When you reach 12 ticks, give yourself a physical treatment to serve as a constant reminder of your success.
What is the proper running technique?
Good posture reduces stress and impacts the joints, lowering the chance of injury and enhancing performance, allowing you to run for longer with less effort. Maintain an elevated chest and lowered shoulders while running. Your feet should land behind your hips, aligning your body from head to toe in a straight line. Avoid forward tilting from the waist, which can strain the lower back, and keep your hands open to avoid extra tension. Since running is a forward motion, it is inefficient to swing your arms across your body; instead, tuck your elbows into your waist so that your arms go forward and back. Lastly, pay attention to how your feet fall. If they sound heavy, try landing softer.
How can I avoid injuries when running?
Complement your running with additional workouts.
"Pilates generally increases core strength; spinning is good for stamina; and swimming stretches tired muscles." "To continue jogging without pain, focus on your glutes and lower abdominals." Both of these muscles are responsible for your running posture. When your glute muscles are functioning optimally, you will run faster, and your lower limbs will move effectively and safely. "The lower abdominals maintain the right alignment of the hips and pelvis to prevent excessive strain on the lower back." Squats will help you avoid ankle difficulties and knee pain, which are frequently caused by weak glutes.
Damar Hamlin, a safety for the Buffalo Bills, collapsed on the football field after taking a strong blow to the chest, prompting emergency personnel to provide cardiopulmonary resuscitation (CPR) to try restarting his heart.
Receiving even a streamlined, hands-only version of CPR when a heart stops beating (cardiac arrest) can at least double a person's chances of surviving. However, only about half of those who have a cardiac arrest outside of a hospital receive CPR from a bystander. And, because four out of every five cardiac arrests occur at home, the life you might save with CPR is more likely to be that of a loved one or someone you know rather than a stranger. Here are the CPR fundamentals for adults:
Understand two basic characteristics of cardiac arrest.
How do you know if someone is experiencing a heart attack? The following are two distinguishing features:
There is no response. There is no reaction if you say loudly, "Are you okay?" and shake someone's shoulders roughly.
Breathing abnormally. Check to see if their chest is going up and down, or put your face close to their nose and mouth to hear if they are breathing normally. The brain cannot receive enough oxygen from labored, erratic breathing, such as gasping or snorting.
First, dial 911—or, better yet, instruct someone nearby to dial 911. Put the phone on speaker so that you can begin CPR while waiting for instructions from the emergency operator.
Push down while maintaining your arms straight and your shoulders precisely above your hands. Push hard: compress the chest by at least two inches with your body weight.
Repeat the compressions several times, aiming for 100 to 120 pushes per minute.
Contrary to what people have always thought, a recent study shows that drinking prune juice actually helps with constipation.
Researchers recruited 84 individuals with chronic constipation, defined as fewer than three bowel movements per week or hard stools for the previous three months. The participants consumed 200 grammes (about 1 cup) of prune juice or a placebo drink with a similar taste every day for eight weeks.
After only three weeks, those consuming prune juice reported fewer instances of hard, lumpy stools than those consuming the placebo. After seven weeks, most had regular bowel movements. An increased risk of diarrhoea and flatulence has previously been cited as a disadvantage of prune juice, but the participants in this study reported no such issues.
True, fevers are extremely common, and COVID-19 certainly brought its fair share of high-temperature days to those infected. Fever, like COVID, is your immune system's response to an infection or other invader. It is defined as a temperature of 100.4 °F or higher. Your elevated temperature is a clear indication that something is wrong.
Most fevers will go away if you take an over-the-counter fever reducer like acetaminophen (Tylenol) or ibuprofen (Advil). If yours does not, speak with your doctor.
A fever that is too high is determined by a number of other factors. If you're over the age of 65 or immunocompromised, especially if you've been exposed to COVID-19, call your doctor if your fever rises above 101°. Anyone with a fever of 103°F or higher should take the same precautions. If your temperature rises above 105°F, go to the nearest emergency room.
A Quick Overview of Traditional Chinese Medicine
The Shang Dynasty, around the 16th century BC, was a time of shamanism, and this is when early Chinese medicine first emerged. It was essentially demonic, attributing ailments to the occult forces of deities and ancestors.
Chinese culture grew and developed during the Zhou dynasty's Spring and Autumn Periods (770–446 BC). Notable philosophers and poets of the time included Confucius, Lao-Tzu, Mo Ti, and Tao Chien. Philosophy and science combined at this time to explain the illness in terms of the world's natural occurrences. The "Hundred Schools of Thought" refers to the numerous philosophies and schools of thought that emerged during this period. Taoism and Confucianism are two of them.
During the Zhou dynasty, traditional Chinese medicine (TCM) underwent modernization and systematization. During this period, the Yin and Yang Theory, the Five Element Theory, and other fundamental theories that form the basis of TCM were developed.
The Huáng Dè Nèi Jing, also known as The Yellow Emperor's Classic of Internal Medicine, is the earliest Chinese medical text on the theoretical system of medicine of TCM. It was created in the first or second century B.C.
By the third century, other works were probably assembled and written, including the Shén Nóng Bn Co Jng (Divine Husbandman's Classic of Materia Medica), Shng Hán Lùn (Discussion of Cold Damage), and Jn Gu Yào Lüè (Essentials from the Golden Cabinet). These and other well-known classical Chinese medical texts are still taught in colleges around the world that teach TCM.
The eight branches of Traditional Chinese Medicine (TCM) are acupuncture, herbal medicine, nutrition, bodywork (Tui Na, cupping, and moxibustion), meditation, Tai Qi/Qi Gong (exercise), Feng Shui, and cosmology. TCM is a comprehensive system of medicine. TCM observes how the laws of natural order govern human health and disease by looking at the natural world.
According to TCM, disease patterns can develop in the body, organs, and meridians in a variety of ways. The disease develops if the organs and meridians that carry the "energy" or "Qi" are stagnant, insufficient, or overactive. The TCM doctor uses different ways to diagnose to come up with a diagnosis, a prescription, and a treatment plan for the patient that includes all of TCM's branches.
Chinese herbal medicine is said to have originated with the Chinese farmer Shén Nóng. Shén Nóng created the plough and cart around 6000 years ago, and it appears that he accidentally discovered tea at the same time. The story goes that he put together a book called The Divine Husbandman's Classic of Materia Medica, or Shén Nóng Bn C Jng, which is now known as The Divine Husbandman's Classic of Materia Medica.
The benefits of Fo-Ti (Hé Shu W) include support for the immune system, healthy hair, and more.
Fo-Ti: What Is It?
Fo-ti, one of the most widely used traditional Chinese medicines, is found in a variety of formulations and prescriptions. It has been used in China for many years to treat a number of ailments frequently linked to aging. Many of the hundreds of prescription drugs that contain fo-ti are patented.
Polygonum multiflorum is the scientific name for this traditional Chinese herb. Additionally, it goes by the names fleece flower root, flowery knotweed root, and Hé Shu W in Chinese. It first appeared in the 10th-century book Materia Medica by R. Huá-Z.
Many regions of China and Japan cultivate this plant. Fo-ti is a plant that grows between 200 and 3000 meters above sea level in forests, valley shrubs, and rock crevices. It is a quick-growing vine that has only recently begun to spread throughout the West.
Fo-ti is typically consumed either raw or in its prepared (steamed or stewed) form. When used in these different forms, it has different reactions and indications.
Differences between Raw and Prepared Fo-Ti
Herbal flavors are connected to various qualities in TCM. Zhé Shu W, or prepared fo-ti, has a mildly warm, sweet, bitter, and astringent flavor. The liver and kidney organs and meridians are the primary targets of its therapeutic effects.
The herb fo-ti is regarded as nourishing. It preserves the essence and feeds the yin and blood. When there is a pattern of yin or blood deficiency and symptoms include vertigo, tinnitus, early greying of the hair, soreness in the back or knees, blurred vision, insomnia, and constipation, fo-ti is used. Bones, ligaments, and tendons are strengthened by fo-ti.
Fo-ti, also known as Shng Hé Shu W, is available in raw, unprocessed form and has a variety of flavors. It enters the channels of the liver, heart, and large intestine. In addition to treating malarial disorders, it moistens the intestines, eliminates toxicity, and lessens sores, boils, abscesses, goiter, and scrofula (a condition that causes tuberculosis). The stalk and leaves are used to treat itching and various skin conditions, as well as insomnia. The raw form of Fo-ti is used in TCM to treat toxicity and fire.
The benefits of prepared fo-ti, or Zh Hé Shu W, are the main topic of this article.
The Fo-Ti Hair Health Legend
The literal translation of Fo-Chinese Ti's name, Hé Shu W, is "Hé's Black Hair." According to an ancient legend, General Hé was found guilty of a serious crime and sentenced to death in a solitary underground cell without access to food or water.
His executioners went back to his cell after a year of imprisonment to remove his remains for burial. They were shocked to discover that General Hé had not only survived but had also recovered. Even his hair had returned to its usual dark shade. Without access to food or water, General Hé was compelled to subsist solely on a vine-like herb that grew in the cracks of his cell. The herb was given the name "Hé Shu W" in honor of General Hé's resilience and physical renewal.
According to a survey on alcohol use during COVID-19, many American adults claim to have increased their consumption of alcohol since the pandemic started in March 2020. If you're one of them, you might want to start the new year off right by joining the millions of people who abstain from alcohol during Dry January, which starts in March 2020. If you're one of them, you might want to start the new year off right by joining the millions of people who abstain from alcohol during Dry January. Your memory, liver, heart, and other organs might all benefit from it.
What did this study discover?
Over the course of a typical 30-day period, the researchers questioned 832 people in the US about their alcohol consumption. The participants estimated that they drank alcohol for 12.2 days and had nearly 27 alcoholic beverages during that time. More than a third admitted to binge drinking (consuming five or more drinks for men and four or more drinks for women in about two hours).
Additionally, nearly two-thirds of the participants claimed that their drinking had increased from their pre-COVID consumption rates. their causes? greater stress, easier access to alcohol, and boredom
However, we cannot solely attribute an increase in alcohol consumption to COVID. Alcohol use among older adults had been on the rise even before the pandemic.
Why attempt a dry January?
Join the Dry January challenge by deciding not to consume any beer, wine, or spirits for one month if you recognize your own behavior in this survey, want to reduce your alcohol consumption, or simply want to start the new year off right. As a public health initiative, Dry January was launched in 2012 by the British charity Alcohol Change UK. Every year, millions of people now participate in this health challenge.
While moderate alcohol consumption has been linked to health benefits for some individuals in observational studies, heavier consumption and prolonged drinking can worsen physical and mental issues, particularly in older adults. Common problems include damage to the heart and liver, an increased risk of cancer, a weakened immune system, memory problems, and mood disorders.
However, abstaining from alcohol for even a month can improve your health significantly. According to a study published in BMJ Open, regular drinkers who abstained from alcohol for 30 days experienced improved sleep, increased energy, and weight loss. They also reduced the amount of cancer-related blood proteins in their blood, as well as their blood pressure and cholesterol levels.
A species of bulbous flowering plant in the genus Allium is garlic (Allium sativum). The onion, shallot, leek, chive, Welsh onion, and Chinese onion are among its close relatives. It is a common seasoning used all over the world and is native to Central Asia and north-eastern Iran.
Benefits
Allicin, which is found in garlic and may protect against cancer and heart disease, can help the immune system work better.
People with type 2 diabetes may benefit from garlic's ability to stabilize blood sugar levels, lower fasting blood sugar levels, and improve blood sugar control.
potential negative effects
Garlic consumption may cause heartburn in people with gastroesophageal reflux disease, so they should speak with medical professionals about this.
Garlic may interact with blood thinners, so people who are thinking about increasing their intake of it should seek advice first.
While many individuals may not be making formal New Year's resolutions this year, others may resolve to improve their eating habits. But this motivation is frequently focused on an overly ambitious or restrictive diet. Without a solid plan, it is possible to fail quickly. Consider a compromise: Begin by incorporating these three simple methods for a healthier diet.
Aim only for real food.
Note what is processed and what is unprocessed on your plate. Maybe it's the entire meal (like a frozen dinner), or perhaps it's just a portion (like the bottled dressing on your salad). Consider where you can replace processed foods with healthier alternatives. Ideas comprise
eating whole-grain pasta instead of enriched white-flour pasta, quinoa instead of white rice, and making homemade snacks like baked chickpeas instead of opening a bag of potato chips.
Chronic inflammation and other health conditions, such as heart disease, diabetes, and cancer, are associated with the consumption of processed foods. A Mediterranean-style diet rich in vegetables, legumes, fruits, whole grains, nuts and seeds, fish, poultry, and low-fat dairy products is one of the healthiest diets you can consume (milk, yogurt, and small amounts of cheese).
There isn't a drug on the market right now that can reduce your chance of dementia by 50%. But according to a study that was published online on September 6, 2022, by JAMA Neurology, doing roughly 10,000 steps each day might help. More than 78,000 healthy individuals (aged 40 to 79) who wore fitness trackers continuously for at least three days and were subsequently monitored for seven years were subjected to an analysis of their health and activity data. People who walked roughly 9,800 steps per day (about five miles) were 51% less likely to acquire dementia than those who did not walk at all. The risk of dementia decreased by roughly 25% in people who walked just 3,800 steps per day, or about two miles. Since the study was observational, it is impossible to say with certainty that walking alone created the difference. However, adding a few extra steps to your regular routine wouldn't hurt. Your health will benefit from taking more steps, including your heart, brain, and ability to ward off cancer.
What was the focus of the study?
This study followed approximately 1,500 individuals for up to seven years after they underwent Roux-en-Y gastric bypass or sleeve gastrectomy, the two most common bariatric surgery procedures. The majority of participants were white (82%) and female (80%), while Hispanic (4%) and black (11% of participants) were underrepresented. They ranged in age from 38 to 55, and all were diagnosed with severe obesity (a body mass index of 35 or greater).
Participants completed questionnaires regarding their physical abilities, pain, health, and quality of life prior to surgery. Many were also evaluated for physical function and mobility, such as their ability to walk 400 meters in less than seven minutes. Some reported severe or even incapacitating knee or hip pain, an osteoarthritis symptom. Annual assessments were conducted for up to seven years.
What were the results?
41% to 64% of participants reported improvements in body pain, physical function, and objectively measured walking ability at the conclusion of the study. In addition, between 65 and 72 percent of those with osteoarthritis reported less knee and hip pain. In addition, 41% of those who were unable to walk 400 meters in less than seven minutes prior to surgery could now do so.
Not every measure got better. For example, the number of back pain pills taken before and after weight loss surgery stayed the same. Not everyone experienced improvements in pain and physical function, which is also noteworthy. It's also difficult to say whether the positive changes were brought on by surgery and whether one type of surgery was superior to the other because there was no control group that did not undergo weight loss surgery.
Your stomach doesn't feel good. It's not heartburn, but it is food-related. Occasionally, the discomfort begins during a meal, and occasionally about a half-hour later. You experience bloating, fullness, or a burning pain. You feel nauseated and may even vomit. You might refer to it as "stomach upset" or "indigestion." Doctors call it dyspepsia. Functional dyspepsia is diagnosed when standard diagnostic tests fail to identify a cause. When there is no clear medical solution, a healthy diet, regular exercise, sufficient sleep, and stress reduction can be beneficial.
Eat the right foods.
Avoid eating foods that cause symptoms. Caffeine, chocolate, alcohol, and spicy, acidic, or fatty foods are typical offenders.
Eat smaller, more frequent meals to prevent stomach distention and facilitate rapid emptying.
Chew your food thoroughly and slowly.
If you want to avoid swallowing too much air, don't eat quickly, chew gum, drink carbonated drinks, or smoke.
Two hours after eating, avoid lying down.
Maintain proper weight control.
Satisfying ways to deal with all the food that comes with the holidays.
Many people don't begin eating healthier until January 1. In any case, the holidays are filled with stress and extra portions of rich foods, so why bother?
This, however, is an ideal time to adopt new habits, so dismiss that negative thought. According to Teresa Fung, a registered dietitian at Harvard's T.H. Chan School of Public Health, the dietary changes you make now will help you manage stress and avoid overindulging in holiday foods. You can also start the new year with momentum and determination if you switch to a healthier diet.
Four keys to healthy holiday eating
Fung recommends four excellent strategies for a healthier diet that will give you a head start towards a healthier 2023.
Concentrate on portion control and conscious eating. During the holidays, tempting food options and larger portions—think family dinners and party spreads—often lead to overeating. Fung states that this is a wonderful opportunity to practise portion control. For instance, if three different cakes are available at the party and you enjoy all of them, take a small portion of each. Fung says, "This way, you can enjoy a variety of treats without overindulging."
Eating at large gatherings provides an opportunity to practise mindful eating, which can help prevent overeating. Fung advises, "Concentrate on eating slowly and savouring the flavours, and take breaks to converse and socialise." "The slower pace allows your body to register what you've consumed and send a signal to your brain that you're full, so you're less likely to go back for seconds or thirds."
Push the plants. Make plant-based foods a top priority when planning your holiday meals. The Mediterranean and MIND diets, for instance, emphasise the consumption of fruits, vegetables, and whole grains, as well as the use of healthy oils. These diets contain a lot of fibre, vitamins, and minerals, which lower blood pressure and help you stay at a healthy weight (both welcomed gifts during the holidays).
"The holidays are an ideal time to transition to a plant-based diet, as you will be cooking more than usual and will frequently need new meal ideas," says Fung. Here are some ways to initiate a plant-based lifestyle.
Eat more salads. These are great for holiday parties and family dinners because they can be made in large quantities. Fung suggests incorporating a side salad into at least one daily meal.
Adopt a vegetarian day. Once per week, devote an entire day to eating only fruits, vegetables, and whole grains. "This can help you recognise the types and quantities of foods you need to consume without feeling constantly compelled to do so," says Fung. As you become more comfortable, try exercising twice a week. One fun idea is to have different meals or foods on different days of the week, such as whole-grain Wednesdays and stir-fry Fridays.
If you intend to remain in your home for as long as possible, you should take the following precautions: Consider your health, the security of your home, and the available community resources. The following questions will aid you in your deliberation. If you answered "yes" to any of these questions, you should consult a physician. Share your answers with your family and consider contacting an "aging-in-place" specialist who may be able to assist you in determining if remaining in your home is a safe option.
QUESTIONS TO ASK
- Do you have any physical health conditions, such as arthritis, that could limit your mobility?
- Have you ever been diagnosed with Alzheimer's disease or another form of dementia?
- Your home may be difficult to navigate safely if it has stairs, doorways that are too narrow, or dimly lit areas.
- Would the cost of home modifications exceed your budget?
- Do you live alone?
- Do your children or other members of your family reside more than 30 miles away?
- Do you live more than a safe distance away from parks and other places to have fun?
- Are you responsible for all aspects of home maintenance, including gardening and snow removal?
- Have you stopped driving?
Photo by Vodafone x Rankin everyone.connected: https://www.pexels.com/photo/man-sitting-in-armchair-in-home-library-14599192/
Sleep is essential for good health, and sleep deprivation can have serious consequences.
Several years ago, Netflix's official Twitter account posted the following message: "Sleep is my greatest enemy." This is exactly how you might feel when you know you should be in bed but don't want to go. But your need to stay awake might be bad for your health. Here's why it's time to stop putting off going to bed and start moving in a healthier direction:
What does procrastination at bedtime mean?
Our highly connected world keeps us busy by giving us one more episode to watch, one more text to answer, and a few more social media apps to try out. It can be hard to find time for ourselves when we have to deal with stress and problems every day. Does it come as a surprise that many of us delay going to bed?
Nearly 20 years ago, a group of researchers in Europe came up with the term "bedtime procrastination" to describe someone who goes to bed later than planned even though they know it will affect them. According to their findings, adults who delayed going to bed by a large margin felt more tired and slept fewer hours per night than their counterparts who did not delay going to bed.
one important thing? Smartphone use: People who put things off use their phones for an average of almost 80 minutes before bed, while people who don't put things off use their phones for 18 minutes.
People who tend to put things off use their smartphones for nearly 80 minutes before bed, while those who don't tend to use them until after midnight.
What's the point?
Getting less sleep than you need on a regular basis or not getting enough good sleep is linked to a number of bad health outcomes, such as high blood pressure, heart problems, cognitive problems, and depression. Along with good nutrition and exercise, sleep is one of the three most important things for good health. Yet we often forget that getting enough restful sleep is a way to improve our physical and mental health.
What can you do if you have trouble going to bed on time?
Researchers from the Republic of Korea recently did a small trial of a programme to help people who put off going to bed. Their programme is all about getting people more motivated and changing the way they act. During this preliminary study, 20 people met once a week for 50 minutes for three weeks, and then they got a phone call to check in. They cut the amount of time they wasted before bed by more than 60% and had less trouble with insomnia and daytime sleepiness.