"Mindful Eating: How to Select Healthier Options"

 Tips for choosing healthier options 

This content is provided courtesy of Mayo Clinic, one of the world's leading hospitals according to Newsweek. Mallet Rouge Clinic is a part of the Mayo Clinic Care Network.  This relationship gives us  access to Mayo Clinic's information, knowledge and expertise. 

 Does  a weight loss diet or healthy eating mean you have to say no to fast food? Not necessarily.  An occasional visit to fast food can also be part of a healthy diet, as long as you're careful about what you order. Consider these tips: 

Keep your portion sizes small 

 If a fast-food restaurant offers multiple sandwich sizes, choose the smallest one. Avoid burgers with two or three patties, which can be close to 800 calories. Instead, choose a regular or kid-sized burger that's about 250 calories.  Skip the large portion of  fries and order a small portion instead. This switch alone could save you 200 calories. 

Choose healthier side dishes 

Take advantage of the sound side dishes advertised at numerous quick nourishment eateries.  For example, instead of fries, choose a side salad or baked potato with low-fat dressing. Or add a fruit bowl or a fruit  yogurt variation to your meal.  Other healthy alternatives include apple or orange slices, corn on the cob, steamed rice or baked potato chips. 

Eat in an eco-friendly way 

Choose an appetizer salad with grilled chicken, shrimp and vegetables. Choose your favorite dressing, but be mindful of the portions. To control the number of calories from added fat and unnecessary ingredients like added salt and sugar, use half a package or keep salad dressings aside. 

Beware of high-calorie salads, such as those with fried mussels or  topped with breaded chicken or other fried foods. Also, avoid extras like cheese and croutons, which can quickly add to the calorie count. 

Choose grilled foods 

Fried or breaded foods, like crispy chicken sandwiches and breaded fish fillets, are high in fat and calories. Opt for grilled or roasted lean meats, like turkey or chicken breasts, lean ham, and lean roast beef. 

Watch what you drink 

Many drinks are high in calories. For example, a large regular soda (30 ounces or 887 milliliters) has more than 300 calories. Instead, order diet soda, water, unsweetened iced tea, soda, or sparkling  water. 

Also, avoid shakes and other cold drinks. A large shake can contain  800 calories or more. 

Do what you like 

Even if it's a fast food restaurant, you don't have to settle for a sandwich or meal. Ask about healthier alternatives and substitutes. And watch your  portion sizes. 

#HealthyEating#SmartChoices#EatWellLiveWell#NutritionTips#MindfulEating

#HealthyLifestyle#CleanEating#BalancedDiet#HealthyLiving#FoodChoices

 

 

Healthy Habits: Internist-Approved Tips for Lifelong Wellness

 The most important health tips your internist wants to tell you  

  For many Americans, internists are the first people they talk to about the health care system. Their main job is to prevent, diagnose, and treat diseases that affect adults. However, before a patient even enters the internist's office, almost every physician is exposed to a variety of socio-cultural influences that can harm their health and the doctor-patient relationship. These influences include aggressive product marketing, false opinions on social media, and a variety of other influences. As a result, one of the most difficult tasks for internists is to ensure that patients seek health education from their internist first.

From the AMA's "What Doctors Want Their Patients to Know" series, which provides a platform for physicians to share what they want their patients to know about today's health headlines, the following is a list of important health tips that internists want to share with their patients.

1   The best cold remedy is "Tincture of Time."

People talk about colds for a reason. This happens a lot, especially in the winter. With a runny nose, sore throat, and diligent hack, it is justifiable that patients look for viable virus meds. However, do cold medicines also work to alleviate symptoms? It varies. However, the most important thing is to know how to treat your cold and which cold medicine to take. The rhinovirus, which infects over 3 million Americans annually, 

is the most prevalent of the more than 200 viruses that cause the common cold. Sneezing, a runny or stuffy nose, a sore throat, a cough, and a fever are typical cold symptoms that appear within three to five days. Some symptoms, like a runny or stuffy nose and a cough, can last for up to 14 days but get better with time.

One doctor who set aside some margin to share her experiences on this point was Dr. Janine Brann, an internist. At Atlantic Medical Group, which is a part of Atlantic Health System, she is the associate chief medical officer for primary care and population health. Atlantic Wellbeing Framework is an individual from the AMA Wellbeing Framework program, which gives undertaking arrangements that give chiefs, doctors and medical care groups with the assets to propel the fate of medical services.

2   Being truthful about your family's medical history is essential.

 Has there ever been a breast cancer diagnosis in your family?  What about high blood pressure or heart disease? What about the mental health issues or use of drugs or alcohol in your family?

 This information is an important indicator of your overall health risk and is part of your medical history. A crucial part of proactive health management is knowing and sharing your family's health history. Patients can provide doctors with valuable insight into genetic susceptibility and potential inherited diseases by being open and recording your family's health history. Additionally, this serves as the foundation for more targeted and individualized medical care. More information is provided by Atlantic Health System physician Dr. Jason Ricks.

3    social factors play a significant role.

Health outcomes are not solely influenced by medical interventions; Instead, a lot of it is influenced by things that happen far beyond a hospital or doctor's office. Social determinants of health (also known as social determinants of health) play a crucial role in a person's susceptibility to disease, access to health care, and treatment effectiveness. These factors range from a patient's location to their financial resources.

Understanding and acknowledging the social determinants of health can empower patients to take responsibility for their own health, despite the fact that they are frequently overlooked. Physicians and healthcare organizations also have a role to play in taking into account these factors and working with partners in the community to address them. What every patient ought to know about the social determinants of health was shared by three doctors. 

This disturbing pattern was obviously not an irregularity, but rather was fundamentally because of coronary illness, malignant growth, Coronavirus, and the continuous plague of medication gluts. According to the report, heart disease continues to be the leading cause of death, followed by cancer and COVID-19, which account for approximately sixty percent of the decrease in life expectancy. Overdose deaths, on the other hand, have increased fivefold in the past twenty years, accounting for more than one third of all accidental deaths in the United States. 

In 2022, life expectancy slightly improved, but it remains below pre-pandemic levels. The reasons for the decline in life expectancy and solutions were discussed by three doctors.

4     The best way to use a patient portal is to be brief. 

An internet based patient entryway is a site that gives you admittance to your own wellbeing data. Patients can track their doctor's appointments, lab results, bills, prescriptions, and insurance through patient portals. However, a study that was published in JAMIA found that since 2020, the number of messages in the patient portal's inbox has increased by 157 percent, placing additional strain on physicians and the care teams they work with.

Utilizing patient portals when and in the right way can help improve patient outcomes and lessen the workload that causes doctor burnout. What patients and doctors should think about when using patient portals was summed up by three doctors.

5   Taking enhancements securely implies requesting help

 Nutrients and dietary enhancements can be valuable for your wellbeing, yet they can likewise present wellbeing gambles. Specifically, the Food and Drug Administration lacks the authority to examine the safety and efficacy of dietary supplements prior to their sale. Additionally, determining which supplements are safe and which are not can be challenging when there are more than 90,000 available on the market. What doctors want their patients to know about vitamins and supplements was discussed by two AMA members. MORE

Health Tips #Wellness #HealthyLiving#HealthAdvice#InternistTips#StayHealthy

#MedicalTips#PreventiveCare#HealthyHabits#DoctorApproved
#WellnessJourney#Healthcare#HealthyLife

Surprising Habits That Could Be Wrecking Your Eyesight

5 Daily Habits That Are Secretly Harming Your Eyesight

You might not realize it, but these normal penchants may be causing your eyes more harmed than good.

Vision prosperity is imperative not as it were for guaranteeing our eyes but as well for our by and large prosperity. For event, vision prosperity can be an marker of our heart prosperity and consistent disease. Undoubtedly if you do not have any known vision issues, it's still imperative to routinely get your vision checked to ensure that you're ensuring your vision prosperity to the best of your capacity. After all, the American Founded of Ophthalmology reports that at scarcest 150% more people will make vision issues in the another 30 years.

In development to getting your eyes checked routinely, there are customary affinities you may be doing that harmed your vision. Underneath, we look at those common sharpens and the preventative measures you can take to evade them.

If you're experiencing changes to vision or eye prosperity, it's basic to contact your eye care provider, who can offer help you get the fitting care.


1. Utilizing ended makeup

It's basic to neglect that your favorite beauty care products things have a life span, especially when you utilize them each day. Be that as it may, utilizing slipped by mascara and eyeliners can put your eyes at danger of infection. A incredible run the appear of thumb when choosing when it's time to cast off the thing is to see for the Period After Opening, or PAO. This stamp will tell you how long you've got after opening the thing a few time as of late it needs to be supplanted. For outline, commonly mascara can last nearly three months.

It's as well crucial to fittingly store your excellence care items. Dishonorable capacity can impact the life span of a thing and can lead to the advancement of organisms or frame, putting you at risk of an contamination.

2. Reusing contact lenses

If you think you're saving cash by reusing your contacts, it may conclusion up costing you more in the long run. As someone who utilized to do this and as a result wrapped up up with various eye illnesses, I can approve that it's a affinity worth breaking. When I traded to utilizing each day contacts and exchanged utilizing glasses, I certainly diminished my chances of making an eye defilement and kept my eyes healthier.

Changing to dailies is worth considering: One consider found that people who wear reusable contact central focuses are nearly four times more at chance of making Acanthamoeba keratitis, a exceptional eye infection that can increase your chance of vision mishap or visual disability, compared with individuals who utilize each day contacts.

Other affinities you should to break with your contact central focuses join resting, showering or swimming with them on. Dr. Mackenzie Sward, a board-certified ophthalmologist, cautions, "Resting in your contact central focuses and falling level to suitably clean your central focuses can through and through increase the chance of a corneal ulcer caused by a bacterial, infectious or parasitic defilement." As if that wasn't concerning adequate, vision hardship from contact lens-related complications may be extraordinary and permanent.

3. Not wearing sunglasses

You know that your skin needs sunscreen to secure it from dangerous UV bars, and acknowledge it or not, your eyes require to be ensured as well. Sward proposes wearing true blue UV confirmation when exterior or in a car, without a doubt if it's cloudy.

"Cumulative UV introduction and hurt as it were increases the lifetime recurrence of macular degeneration, cataracts, pterygium and skin cancer," she clarifies. These conditions may be changeless or require surgical treatment to correct. People in occupations with more open discuss work, such as advancement or orchestrating, are at higher chance of certain conditions related to UV hurt, so they should to be more cautious of securing themselves.



4 defensive eyewear

You should to additionally be wearing cautious eyewear when playing sports or doing work that incorporates the risk of an eye harm. The US Centers for Illness Control and Evasion "gages that nearly 2,000 people per day keep up work-related eye wounds, and the American Established of Ophthalmology gages that there are 30,000 sports related eye wounds each year in the Joined together States," Sward said. Various of these wounds are preventable and as a run the show incorporate inaccessible objects that get stuck in the eye, like clean, wood, metal or plant debris and jetsam. Other wounds you can back from require of eye security join constrain or arrange damage from falls or from greater objects such as devices that hit the confront.


5. Smoking

Besides the known distinctive prosperity perils smoking can lead to, it can as well harmed your eyes. Smoking cigarettes sets the chance of macular degeneration, which can cause you to lose vision in the parcel of your eye known as the macula. Smoking as well harms your retina and increases your chances of cataracts, which cloud your eye's central focuses and can in addition lead to hardship of vision. " Concurring to the US Food and Sedate Organization, smokers are around three times more likely to create cataracts and up to four times more likely to create age-related macular degeneration compared to nonsmokers. This is since destructive UVA and UVB beams in the environment can increment the chance of macular degeneration, cataracts, skin cancer of the eyelid, and other diseases. Hence, if you smoke, stopping would be in your best interest.
" It is absolutely necessary to regularly visit an eye doctor to ensure that you are wearing the right glasses. More

 Good sleep habits are important for overweight adults, OHSU study suggests 

Results show gender-specific health effects in people who work late into the night 

A sign glows in a dark room saying, "Please be quiet, sleep study ongoing." New OHSU research shows that overweight people who stay awake  for long periods of time, which disrupts their body clock, have negative health effects. (OHSU/Christine Torres-Hicks) 

 New OHSU research shows that overweight people who stay awake  for long periods of time, which disrupts their body clock, have negative health effects. (OHSU/Christine Torres-Hicks) 

New research from Oregon Health & Science University shows that overweight people who  ignore their body's signals that they want to sleep at night have negative health effects, with specific differences between men and women. 

The study was published this week in the Journal of Clinical Endocrinology & Metabolism. 

Dr. Brooke Shaffer has her dark blonde hair pulled back in a low bun and is wearing a lab coat in a sleep lab equipped with beds and equipment. Brooke Schafer, PhD

"This study highlights the importance of good sleep habits," said lead author Brooke Schafer, PhD, a postdoctoral researcher in the OHSU School of Nursing's Sleep, Chronobiology and Health Lab. "Sleep habits like going to bed when you're tired and putting away your screen at night can help  promote  overall health." 

The study included 30 people, evenly split  between men and women. All had a BMI over 25, placing them in the overweight or obese category. 

"weight problems and cardiometabolic sickness are growing public health troubles," Schafer stated. "Our study shows that disruption of the body clock may negatively impact the health of people who are already  vulnerable because of their weight." 

Generally healthy participants provided saliva samples every 30 minutes during the night at the sleep lab on OHSU's Markham Hill campus to measure the time  their bodies naturally start producing the hormone melatonin. Melatonin is generally believed to trigger the sleep process, the onset of which depends on an individual's biological clock. 

The participants then went home and recorded their sleep habits for the next seven days. 

The researchers measured the time difference between each participant's melatonin onset and their average sleep time and categorized the participants into two groups: those with a narrow window, meaning a short time  between melatonin onset and sleep, and those with a  longer window between melatonin onset and sleep. A narrow window indicates staying awake for too long relative to the biological clock and is generally associated with poorer health. 

The new study identified a number of potentially harmful behaviors in the group who went to bed closer to the start of their melatonin dose. Important differences between men and women were also noted. Men in this group had higher levels of abdominal fat and blood fat triglycerides  than  men who slept well, and had a higher overall risk of metabolic syndrome. Women in this group had higher total body fat, blood glucose levels, and resting heart rates. 

 "It was really surprising that we saw these differences in a gender-dependent manner," said lead author Andrew McHill, PhD, assistant professor in the OHSU School of Nursing,  School of Medicine and Oregon Occupational Health Institute, and professor of science at OHSU. "There is no one-size-fits-all solution, as is sometimes thought in academic medicine." 

 The next phase of the study will identify sex differences in groups that show greater changes in sleep patterns, such as night-shift workers. 

 "We hope to identify possible interventions to keep this important core group of the workforce healthy," Schafer said. 

 This research was supported by the National Heart, Lung, and Blood Institute of the National Institutes of Health (awards T32HL083808, K01HL146992, R01HL105495, R35HL155681); and the NIH National Center for Advancing Translational Sciences (awards UL1TR000128, UL1TR002369); and the Oregon Institute of Occupational Health Sciences at OHSU, with funding from the Oregon Department of Consumer and Business Services  (ORS 656.630).  The content is purely the responsibility of the authors and does not always constitute the professional perspectives of the countrywide Institutes of fitness.

"Diet Tips for Brain Health: Boost Memory & Focus with Blueberries, Eggs, and More"

 Slim down tips for brain wellbeing: Eat blueberries, eggs and others to move forward concentration, boost memory

Brain wellbeing alludes to the capacity of the brain to work ideally over different cognitive, passionate, and mental angles. It includes keeping up mental clarity, memory, learning capabilities, enthusiastic solidness, and the capacity to perform day-to-day assignments viably. Here are 8 nourishments that you ought to incorporate in every day count calories to move forward brain health.

 

Brain wellbeing alludes to the capacity of the brain to work ideally over different cognitive, enthusiastic, and mental angles. It includes keeping up mental clarity, memory, learning capabilities, enthusiastic solidness, and the capacity to perform day-to-day errands successfully. A solid brain permits you to think, arrange, make choices, and handle data productively. Signs that your brain wellbeing may require consideration incorporate diligent absent mindedness, trouble concentrating, disarray in commonplace circumstances, temperament swings, and inconvenience with problem-solving or decision-making. Also, encountering visit migraines, unexplained uneasiness, or discouragement can be pointers that your brain isn't working at its best. Overlooking these signs can lead to more genuine cognitive decrease over time. Taking proactive steps, such as locks in in normal mental works out, getting sufficient rest, overseeing stretch, and remaining socially dynamic, can offer assistance keep up and move forward brain wellbeing. Eating the right nourishments can essentially boost brain wellbeing. Here are eight nourishments you ought to consider counting in your day by day slim down for ideal cognitive work, concurring to RGS Worldwide Healthcare’s Neurologist,  

Fatty Fish,

Fatty Fish Greasy angle like salmon, trout, and sardines are wealthy in omega-3 greasy acids, which are significant for brain wellbeing. These sound fats are crucial for building brain and nerve cells, which are basic for learning and memory. Customary utilization can moderate age-related cognitive decay, diminish the chance of Alzheimer’s, and move forward mental center and clarity. 

Blueberries

 Blueberries are antioxidant powerhouses, especially tall in flavonoids, which offer assistance diminish oxidative stretch and aggravation in the brain. These berries are connected to made strides memory and a slower rate of brain maturing. Devouring blueberries routinely may too improve communication between brain cells, bolster learning, and secure against neurodegenerative maladies like Alzheimer’s. 

 Turmeric

Turmeric contains curcumin, a substance with potent antioxidant and anti-inflammatory properties. Curcumin is gainful for mind wellbeing since it crosses the blood-cerebrum hindrance. It has been suggested to improve memory and reduce feelings of pity,

 

Broccoli:

Broccoli: Broccoli is plentiful in cancer prevention agents and vitamin K, which assume a significant part in cerebrum wellbeing by supporting the development of sphingolipids, a sort of fat tracked down in synapses. Broccoli's other compounds have been shown to support cognitive function and protect against neurological disorders, as well as to protect the brain from oxidative damage. Its high antioxidant content protects the brain from damage.
 

Pumpkin Seeds

Pumpkin Seeds Pumpkin seeds are stacked with cancer prevention agents and fundamental supplements like magnesium, press, zinc, and copper, all imperative for brain wellbeing. Magnesium underpins learning and memory, zinc is fundamental for nerve flagging, press is basic for cognitive work, and copper makes a difference control nerve signals. These supplements collectively advance brain wellbeing and secure against neurodegeneration.  

Oranges: 

 Oranges are an amazing source of vitamin C, which is basic for brain wellbeing. Vitamin C makes a difference avoid mental decay by ensuring the brain against oxidative push. It’s too crucial for the generation of neurotransmitters like dopamine and serotonin, which are included in disposition direction. A every day admissions of vitamin C-rich nourishments like oranges can back in general cognitive work. 

Nuts 

Nuts (particularly walnuts) Nuts, especially walnuts, are wealthy in sound fats, cancer prevention agents, and vitamin E, all vital for brain wellbeing. Vitamin E ensures brain cells from oxidative harm, abating mental decrease as we age. The omega-3 greasy acids in walnuts too bolster brain work, improve memory, and may decrease the chance of neurodegenerative illnesses like Alzheimer’sb

Eggs:

 Eggs are an extraordinary wellspring of a few mind supporting supplements, including nutrients B6 and B12, folate, and choline. Acetylcholine, a neurotransmitter that controls mood and memory, is made from choline. B nutrients assist with easing back the movement of cognitive deterioration and lower levels of homocysteine, an amino corrosive connected to mental weakness and Alzheimer's illness

 

"Healthy Eating: More Veggies, Less Processed Foods"

 Healthy Eating Trends: More Vegetables, Less Processed Foods 

A detailed study of the eating habits of Americans between the ages of 18 and 80 shows that the majority consider “fresh” food to be the primary definition of a healthy diet. 

A detailed study of the eating habits of Americans between the ages of 18 and 80 shows that the majority consider “fresh” food to be the primary definition of a healthy diet. 

According to the International Food Information Council’s 2024 Food and Health Survey, nearly three-quarters (74%) of Americans  believe that the food they eat has a significant impact on their overall mental and emotional well-being. 

A detailed study of the eating habits of over 1,000 Americans between the ages of 18 and 80 shows that the majority consider “fresh” food to be the primary definition of a healthy diet. 

Take Action Now 

America’s attitudes towards healthy eating are changing. The pandemic has accelerated the upward trend for healthier living and better nutrition, and we are now  at the beginning of a new era of food consumption that emphasizes fresh, locally grown ingredients  at the expense of deep-rooted bad habits. 

There are ongoing problems such as: B. Economic challenges that need to be overcome. However, given the growing evidence showing the benefits of preventive diets and the disastrous impact of highly processed foods on the public's health, the shift to health-conscious eating seems inevitable. 

The new focus on healthy eating is becoming more pronounced in the habits and mindsets of younger generations. IFIC research shows that Gen Z and Millennials are much more likely to support a healthy eating plan than  Gen X and Baby Boomers. Nearly 80% of millennials  consider health benefits important when making food choices, compared to 64% of baby boomers. 

This reflects a growing interest in health-conscious eating and a greater understanding of the impact of food on physical and mental health. 

The negative effects of highly processed foods on the general American health are well documented. Yet prepackaged, processed foods have been a staple of the American diet since the mid-20th century. 

First and foremost, there's the effect on the brain. A recent neurological study found that a 10% increase in intake of highly processed foods was associated with a 16% increased risk of cognitive impairment. 

Next comes weight gain. A National Institutes of Health study found that people who consumed more highly processed foods ate  500 more calories per day and gained an average of 2 pounds per month compared to those who consumed less processed foods. 

Additionally, a Harvard-led study found that people who consumed the greatest amounts of highly processed foods had a 4% higher risk of all-cause mortality. 

Only a third of Americans are familiar with the term "ultra-processed foods," but younger generations are twice as likely to recognize it as  older generations. Consumer trends once again point to a growing appreciation for healthy eating habits. 

There is certainly reason for optimism. Perhaps the most thought-provoking statistic from the 2024 Food & Health Survey is that 49% of Americans say they are eating more fresh food this year than last. 

The growing interest in plant-based eating is evident everywhere, with more vegan restaurant options, vegan-only establishments, and the explosion of plant-based recipes online. 

A recent study in the European Heart Journal found that vegetarian and vegan diets are associated with reduced inflammation and weight, as well as a lower risk of cancer and heart disease.  Stanford Medicine researchers compared the diets of 22 pairs of identical twins and found that switching to a vegan diet could significantly improve cardiovascular health in just eight weeks. 

Compelling evidence for the health benefits of a plant-based diet appears to be progressing. 

Nearly half of Americans say they would change their diet to avoid ingredients or meals high in saturated fat. The report found that among those trying to cut back on saturated fat, reducing portions of beef (46%) and pork (44%) was a top priority. 

Americans are increasingly looking to cuisines from other cultures for ideas for creating delicious  vegan and vegetarian dishes that are low in fat. For example, North African dishes such as peppers stuffed with couscous have subtle spices and smoky sweetness to satisfy even the most discerning palate. 

In humid summers, a cool, crunchy Asian cucumber salad is like a breath of fresh air, the lightness and  freshness of good, homemade, wholesome food. 

 Homes making dietary shifts can too take basic homegrown fixings and donate them a modern bend. Simple broiled asparagus employments regular kitchen staples like garlic, olive oil, and lemon juice nearby a sprinkle of salt and a bend of the pepper processor to make a fast and simple lunch or the culminate side dish. MORE

"Sleep Divorce: 5 Warning Signs and How to Improve Your Sleep Quality

 5 Signs You Need a Sleep Divorce - More Tips for a Good Night's Sleep 

CNBC Make It spoke to several sleep experts about what they do to get optimal sleep, when it's time to try something like a sleep divorce, and  which supplements, like melatonin and magnesium, work better and are more effective. 

Here are some of their top tips for quality sleep. 

4 Tips from Sleep Experts for a Good Night's Sleep 

1. Consider these 5 Signs You May Need a Sleep Divorce 

A sleep divorce isn't as drastic as it sounds. To get the best sleep possible, this simply means sleeping separately from your partner, whether that's in separate beds or separate bedrooms,  Shelby Harris,  licensed clinical psychologist and head of sleep wellness at Sleepopolis, told Make It in 2022. 

You should consider a sleep divorce if you or your partner: 

• Snores loudly 
•  Has different sleep patterns or hours (early riser vs. night owl) 
•  Moves around a lot while sleeping 
•  I'm a light sleeper or feel like my alarm clock is disrupting my sleep 
•  Everyone has different preferences for things like room temperature and bedding. 

 

Harris suggested trying to work out the issues first to see if you can both sleep peacefully in the same bed. And if you do decide to have a sleep divorce, make sure it's a respectful decision  and that your sleeping arrangements are similar (not that one partner sleeps on the couch while the other sleeps in a comfy bed).  

2. Try a pre-bedtime routine from a sleep expert 

Dr. Richard Schwab, head of the division of sleep medicine at the  Perelman School of Medicine at the University of Pennsylvania, shared his sleep habits with Make It magazine in 2022. 

"I think the most important thing to do for  sleep is to go to bed at the same time every day and wake up at the same time," Schwab said. 

His preferred bedtime is 11:30 p.m. and he usually wakes up at 6:30 a.m. 

Schwab also discovered, through trial and error, how many hours of sleep he needs each night. 

"I require six or seven-and-a-half hours of rest, and if I do not get that, I get tired," he says.  To achieve optimal sleep, Schwab recommends designing the room atmosphere according to your desired temperature and light incidence. He also got a big bed so that his wife and children can sleep there. 

3. If you have a 9-to-5 job and are a night owl, make these simple changes: 

 "We all have a slight genetic predisposition to one of two types: morning people or night people," Rebecca Robbins, an assistant professor of medicine in the Department of Sleep Medicine at Harvard Medical School, told Make It in December  2023. . 

But that can be difficult because the standard 9-to-5  schedule of many jobs doesn't fit with  night owls' biological clocks. Here are Robbins' seven ways to help night owls thrive at work: 

• Get outside during the day and get plenty of sunlight 
• Avoid caffeine in the afternoon 
•  make sure go to bed and wake up at the same time each day
• Use blue light devices  at work, such as "happy lights" 
• Exercise in the morning 
• Do certain things  in the evening, like: B. Heart Project 
• See if you can change your work schedule 

4. When it comes to sleep, remember that melatonin is slightly more effective  than magnesium. 

Two popular supplements touted to promote sleep are melatonin and magnesium, but  licensed clinical psychologist Shelby Harris says one of the two is more effective. 

"Melatonin is the most commonly used natural sleep aid, and if taken correctly, it can help gradually change your body's circadian rhythm," Harris said in February. 

"It's important to have good sleep hygiene and habits in place before taking magnesium or melatonin for sleep." 

Here are some of Harris' suggestions  for establishing good sleep hygiene: 

• Stick to a consistent sleep schedule. 
•  Relax before bed. 
•  Turn off your electronics right before you  go to sleep.
•  Avoid caffeine at slightest 8 hours some time recently sleep time.

 All of these "increase your body's natural melatonin production, which helps you fall asleep more easily." 

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 Are you suffering from mid-year burnout? Check out these 4 health tips to boost your energy levels

Fight mid-year fatigue with natural energy boosting methods. 

As we reach the halfway point of the year, many of us may be feeling constantly fatigued as we add more tasks to our to-do lists than we check off. This is normal. Mid-year burnout is very common. Luckily, there are some healthy ways to boost your energy levels and get out of that summer slump. 

Are you really tired or sleepy?

 Some people use the words "sleepy" and "tired" interchangeably, but they actually mean different things. "Tired" means you're exhausted and feel like you lack the energy to complete basic daily tasks, while "sleepy" means you need quality sleep. 

If you find yourself waking up and dozing off multiple times on less than five hours of sleep, a simple solution may be to focus on getting a good night's sleep. Quality sleep generally means  seven to nine hours of rest in a cool, dark, quiet environment, and without distractions. When we're tired, we  usually feel energized the next day after getting enough sleep. 

However, if you're getting enough sleep and  still feel tired, you may be experiencing burnout or mid-year fatigue. 

Why am I suffering from mid-year burnout? 

If fatigue is leaving you lacking the focus or energy to  complete tasks, you're most likely experiencing some kind of burnout. You may have tried different things and not noticed any changes. Most people experience fatigue due to a combination of reasons, including: 

• Poor sleep habits 
• Poor nutrition 
• Low physical activity 
• Increased stress 
• Excessive alcohol and drug intake 

 

4 Healthy Tips to Boost Your Energy Levels and Deal with Mid-Year Burnout 

There are healthy ways to naturally boost your body's energy levels and get out of the fog of mid-year burnout. Some of them are very simple, like eating right, getting more rest, and exercising. However, some ways to combat mid-year lows may be surprising. 

1. Avoid Smoking 

We've all heard that smoking is bad for your health, but the impact on your body's energy levels can be dramatic. The nicotine in cigarettes robs you of energy and can make it difficult to fall asleep and stay asleep. 

2. Limit Added Sugars 

If you're feeling tired, you might think about consuming sugary drinks or snacks to boost your energy. However, the effects of sugary foods wear off quickly, and  you may end up feeling even more tired than before. Fruits and whole foods that contain natural sugars are usually better options for stabilizing your energy levels. 

 3. Drink more water 

Of course. Drinking enough water every day is good for your overall health, but did you know that water can also boost your energy levels? Water helps prevent the negative effects that dehydration can have on your brain and impair your body's performance. This is especially important during the hot summer months.

 4.  in touch with family and companions

Taking time away from work and other commitments to spend time with family and friends, or joining a club to pursue a new hobby, may seem like it will only make you feel more tired, but in fact, the opposite is true. Socializing is great for rejuvenating, while isolation has been proven to lower your mood and energy levels. 

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The second half of the year is when many of us feel tired and lacking in energy. However, you can make healthy lifestyle changes to naturally boost your energy levels and rid your body of extreme fatigue. If you have extreme symptoms and need immediate medical attention, NW Indiana ER & Hospital is here for you. From dehydration to severe headaches, our team of emergency medical experts will provide you with fast treatment  and get you back to your daily life. Your local emergency room and hospital are open 24/7 and are here for you. 

Disclaimer: As a service to our readers, NW Indiana ER & Hospital and Nutex Health state that no content on this website, regardless of date, should  be used as a  substitute for coordinate restorative counsel from a specialist or other qualified clinician.

 Prevent heart disease with  simple daily habits, from daily exercise to healthy eating 

 Your heart is the motor that powers your body, pumping life-giving blood and oxygen to each organ and tissue. Incorporate these healthy habits into your daily life to improve your heart health and reduce your risk of cardiovascular disease. 

  output of exercise: Activities like brisk walking, jogging, swimming and cycling can  strengthen the heart, improve blood circulation and lower  blood pressure

 Your heart works tirelessly to pump blood and oxygen to every part of your body. It powers your circulatory system, and keeping it healthy is essential to a long and fulfilling life. If you find yourself short of breath after climbing just a few stairs, feeling like your chest is tightening, or feeling unexplained fatigue  throughout the day, these could be signs that your heart isn't working properly. Other symptoms may include frequent dizziness, swelling in the legs and ankles, and a racing heart even when  at rest. These warning signs often go unnoticed and are attributed to stress and lack of sleep, but they could be indicative of a serious heart problem. 

According to the American Heart Association (AHA), several factors can contribute to poor heart health. Lack of exercise, an unhealthy diet high in trans fats and sugar, chronic stress, and smoking are  the main culprits. When  these habits are combined with excessive alcohol consumption and lack of sleep, the risk of  cardiovascular disease increases dramatically. Small, consistent changes to your daily life can significantly reduce these risks, says Dr. Ravinder Singh Rao, MD, DM FACC, Interventional Structural Cardiologist. He adds, "Keeping your heart healthy is important to reduce your risk of cardiovascular disease and live a quality life. However, you may be unknowingly putting your heart health at risk through your daily habits and lifestyle. To protect this vital organ, it's important to adopt habits that support heart health. 

Dr. Rao lists some healthy lifestyle habits that can help reduce your risk of  heart disease: 

Exercise regularly: At least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise per week is important. Activities like brisk walking, jogging, swimming, and cycling strengthen the heart, improve blood circulation, and help lower blood pressure. For example, taking a 30-minute walk after dinner can do wonders for your heart.

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 Tips from a cardiologist for dealing with everyday stress 

The  Centers for Disease Control and Prevention (CDC) has an online section dedicated to dealing with everyday stress and its impact on mental and physical health.  "Learning how to bargain with push in a solid way can offer assistance you, your cherished ones, and those around you ended up more strong," the CDC clarifies.

And now it's mid-August. The kids are back at school. We are at the peak of storm season. And  as if we hadn't forgotten already, a heated presidential election is just around the corner. Add in the everyday worries of work, money, and more, and stressors abound. 

It's not easy, but it's important to reduce the factors that cause you the most stress, explains Jonathan Fialkow, MD, Baptist Health's senior populace wellbeing officer and chief of cardiology at Baptist Wellbeing Miami Heart and Vascular Organized.

Jonathan Fialkow, MD, Baptist Health's senior populace wellbeing officer and chief of cardiology at Baptist Wellbeing Miami Heart and Vascular Founded. Jonathan Fialkow, MD, chief of population health at Baptist Health and director of cardiology at the Baptist Health Miami Heart and Vascular Institute. 

"We can't avoid stress, so  how we deal with it matters," says Dr. Fialkow.  

"The to begin with thing we ought to do is dodge things that make stretch more awful."

Too much caffeine could be a factor. The American Heart Association (AHA) explains that consuming moderate amounts of caffeine (up to two 8-ounce cups of coffee) can help people feel less fatigued and more alert. But high doses of caffeine "can make people feel anxious, raise their blood pressure, and cause palpitations and sleep problems," the AHA adds. While coffee is the richest source of caffeine, keep in mind that  other drinks and snacks, such as tea, some soft drinks, chocolate, and energy drinks, also contain caffeine. 

"Caffeine is healthy and may be fine if you like it, but it tends to increase stress, anxiety, and physiological responses," says Dr. Fialkoff. 

Getting an adequate amount of quality sleep is essential for  heart health. Regular restful sleep can protect the heart from inflammation and further stress. Baptist Health Heart & Vascular Care is one of the few cardiac care programs in the country with an integrated sleep medicine program.

Our rest doctors work in association with cardiac care specialists to analyze and treat rest clutters in individuals with heart disease.  . "Try to stay focused and sleep well," said Dr. Fialkov. "Try to go to bed at the same time and  wake up at the same time. Avoid bright lights like computers or phones in bed. Try to develop good sleep habits, like keeping your room cool. This will help you deal with stress better." 

Many clinical studies have confirmed that a healthy lifestyle, including a healthy diet, weight management, and regular exercise, is beneficial in achieving and maintaining overall health  and reducing stress levels.  Regular exercise, such as brisk walking, can reduce stress, tension, anxiety, and depression and improve your quality of life, the AHA explains. "You may feel 'good' immediately after exercising. Over time, as exercise becomes a  part of your life, it may also improve your overall health," the AHA explains. 

Increasing your physical activity can reduce stress and make you feel more calm; improve your mood and help you think more clearly; help you lose weight  or maintain a healthy weight if you're overweight; and give you more energy and stamina. Physical fitness also helps lower  blood pressure; increases "good" HDL cholesterol levels and helps control blood sugar by improving how your body uses insulin. Increasing your activity can also improve the quality of your sleep. 

 "If you can anticipate a annoying circumstance, do things to soothe it," Dr. Fialkow incorporates. "Get prepared for it and anticipate the extend. And at that point there are sound way of life propensities like being more dynamic. In all honesty, fair working out, going exterior for a walk, getting a charge out of a few daylight, that alone will diminish stretch."

 Plant-Based Diet: 7 Vegetarian Diet Tips to Maintain Overall Health and Fitness 

Plant-Based Diet: Focus on protein, vitamin B12, iron, omega-3 fatty acids, calcium, whole foods, and hydration. Achieve optimal health while reaping the benefits of plant-based nutrition. Keeping these factors in mind will help you maintain a balanced, nutritious, and satisfying plant-based diet. 

A plant-based diet focuses primarily on foods derived from plants, such as vegetables, fruits, grains, nuts, seeds, and legumes. Unlike veganism, which strictly avoids all animal foods, a plant-based diet allows some animal ingredients but prioritizes plant-based foods. It focuses on minimally processed, whole foods that provide essential nutrients while reducing reliance on meat, dairy and other animal products. This diet offers a variety of health benefits, including improved heart health, weight management and reduced risk of chronic diseases, while promoting sustainability and environmental protection. However, if you choose to follow a plant-based diet, it is important to ensure that you meet all your nutritional needs while maintaining a balanced and healthy lifestyle. According to celebrity nutritionist Niharika Arvind, here are seven important things to keep in mind: 

 

 The plant-based diet focuses primarily on plant-based foods such as vegetables, fruits, grains, nuts, seeds and legumes. Unlike veganism, which strictly avoids all animal foods, a plant-based diet allows some animal ingredients but prioritizes plant-based foods. It focuses on minimally processed, whole foods that provide essential nutrients while reducing reliance on meat, dairy, and other animal foods. This diet has been associated with a variety of health benefits, including: B. Improved heart health, weight management, and reduced risk of chronic diseases while  promoting sustainability and environmental protection. However, if you choose to follow a plant-based diet, it's important to make sure you're meeting all your nutritional needs while maintaining a balanced, healthy lifestyle. According to celebrity nutritionist Niharika Arvind, here are seven important things to keep in mind: 

Ensure adequate protein intake: A plant-based diet is rich in protein, but it is important to consume a variety of sources, such as beans, lentils, tofu, and chia seeds. Combining a variety of protein sources throughout the day will ensure you get all the essential amino acids. 

 Ensure adequate protein intake: A plant-based diet is rich in protein, but it is important to consume a variety of sources, such as beans, lentils, tofu, and chia seeds. Combining a variety of protein sources throughout the day will ensure you get all the essential amino acids. 

Ensure adequate vitamin B12 intake: Vitamin B12 is typically found in animal foods. Therefore, people following a plant-based diet should consider fortified foods such as plant-based milks, cereals, and nutritional yeast, as well as vitamin B12 supplements, to prevent deficiencies. 

  Get enough vitamin B12: Vitamin B12 is typically found in animal foods. Therefore, if you follow a plant-based diet, you should consider fortified foods like plant-based milks, cereals, and nutritional yeast, as well as vitamin B12 supplements, to prevent deficiency. 

Watch your iron levels: Plant iron (non-heme iron) is less easily absorbed by the body than iron from animal foods. Consume iron-rich foods like spinach, lentils, chickpeas, and seeds, and combine it with vitamin C-rich foods like citrus fruits, tomatoes, and peppers to increase absorption. 

Watch your iron levels: Plant iron (non-heme iron) is less easily absorbed by the body than iron from animal foods. Consume iron-rich foods like spinach, lentils, chickpeas, and seeds, and combine it with vitamin C-rich foods like citrus fruits, tomatoes, and peppers to increase absorption. 

Get your omega-3 fatty acids: Omega-3 fatty acids are essential for heart and brain health. They can be found in fish, but plant sources include flaxseeds, chia seeds, walnuts, and algae-based supplements. Consuming these fatty acids regularly will give you  maximum health benefits. 

 Get 5/8 omega-3 fatty acids: Omega-3 fatty acids are essential for heart and brain health. They can be found in fish, but plant sources include flaxseeds, chia seeds, walnuts, and algae-based supplements. Consuming these fatty acids regularly will give you  maximum health benefits. 

 Focus on whole foods: Processed plant foods can be high in sodium, sugar, and unhealthy fats. Favor whole foods like fruits, vegetables, whole grains, nuts, and seeds to maintain a balanced diet and minimize the health risks associated with highly processed foods.

 Focus on whole foods: Processed plant foods can be high in sodium, sugar, and unhealthy fats. Favor whole foods like fruits, vegetables, whole grains, nuts, and seeds to maintain a balanced diet and minimize the health risks associated with highly processed foods. 

Calcium and Vitamin D: Make sure you get enough calcium for healthy bones from plant sources like fortified plant milks, leafy greens, almonds, and tofu. Vitamin D is also important for calcium absorption and bone health, so consider fortified foods or supplements, especially if you live in an area with little sunlight. 

  Calcium and Vitamin D: For bone health, make sure you get enough calcium from plant sources like fortified plant milk, leafy greens, almonds, and tofu. Vitamin D is also important for calcium absorption and bone health, so consider fortified foods or supplements, especially if you live in an area with little sunlight. 

Stay hydrated and get plenty of fiber: Plant-based diets are usually high in fiber, which is great for digestion, but can cause bloating if  not properly hydrated. Drink plenty of water throughout the day and gradually increase your fiber intake to help regulate your digestive system. 

  Stay hydrated and get plenty of fiber: Plant-based diets are usually high in fiber, which is great for digestion, but can cause bloating if not properly hydrated. Drink plenty of water throughout the day and gradually increase your fiber intake to allow your digestive system to adapt. #Health #Fitness #VegetarianDiet #WellnessTips

 8 Happiness-boosting Foods to Brighten Your Day

 

Food can boost your happiness hormones. Here are our favorite snacks to make happiness a priority. 

 A banana and two orange slices on a yellow backdrop. They look like a smiley face. 

Dreading Sunday? You're not alone. Being happy is a goal for almost everyone (and not just on Sunday nights). Whether it's therapy, sports, or meditation, we all want to bring more peace and joy into our lives. When we think about what makes us happy, food isn't usually at the top of the list (unless your favorite fast food restaurant brings joy to our hearts). 

What we eat can affect our mood. Over the past decade, studies have been published linking diet and mental health. Certain foods have been linked to increased levels of serotonin in the brain. Serotonin, also known as the "happiness hormone," is a chemical that plays a key role in regulating our mood. Low serotonin levels can cause mood swings. 

If you'd like more mental health resources, check out our list of easy ways to improve your mental health without treatment and how to manage anxiety without medication. 

8 Foods to Boost Happiness 

Here are our favorite foods for a boost of energy.

 1. Dark Chocolate 

You know the classic movie scene  where a girl in a jogging suit sits on  a sofa and eats chocolate ice cream. It turns out Hollywood was onto something. Systematic studies have found that dark chocolate can have a positive effect on mood. Chocolate contains three main components  associated with feelings of well-being: tryptophan, theobromine, and phenylethylalanine. The brain utilizes the amino acid tryptophan to produce serotonin.   Theobromine is a mild stimulant that improves mood. Phenylethylalanine is another amino acid that the body uses to make dopamine, which acts as an antidepressant. 

 2. Bananas 

If there's such a thing as a "yummy food," it's probably bananas, but maybe not  the one you're thinking of. Bananas contain serotonin, but they can't cross the blood-brain barrier (think of the BBB as a wall that filters what can and can't get into your bloodstream and brain). Bananas  play an important role in regulating  mood in a more indirect way. Your body needs vitamin B6 to make serotonin, and bananas are especially rich in this nutrient. One medium banana contains up to 0.4 mg of vitamin B6, which is about 25% of your recommended daily  intake. 

3. Coconut 

If you're experiencing the winter blues and  dreaming of warmer days, coconut can take your taste buds and mood to a tropical state of mind. Coconut is rich in medium-chain triglycerides, which  boost  energy. Another reason coconut is considered a mood-boosting food is because a 2017 animal study found that MCTs from coconut milk may reduce anxiety. More research is needed to fully understand the relationship between anxiety and coconut in humans. 

4. Coffee 

This tip is for the 1 billion coffee drinkers around the world. Now you can justify your coffee intake (in moderation, of course) because coffee is making the world a happier place, one sip at a time. A 2016 meta-analysis concluded that coffee consumption was significantly associated with a lower risk of depression. Another small study concluded that coffee (both caffeinated and decaffeinated) significantly improved  subjects' mood compared to subjects who consumed a placebo beverage. 

5. Avocado 

Other generations might blame avocado toast  for millennials not having a home, but one thing is for sure: avocados make us happier. This smooth, creamy fruit is packed with nutrients like choline, which the body uses to regulate the nervous system and mood. A 2020 study found that the healthy fats in avocados were linked to reduced anxiety in women. Another good reason to eat more avocados is that they're packed with B vitamins, which have been linked to lower stress levels. 

6. Berries 

Did you know that eating more fruit can also lead to improved mental health? A 2016 meta-analysis found that fruit and vegetable consumption is closely associated with improved mental health. Berries, in particular, are rich in antioxidants, also known as flavonoids, which can reduce symptoms of depression. Another study that gave subjects  blueberry juice showed promising results linking blueberry consumption to slower age-related cognitive decline. 

7. Fermented Foods 

Foods that have undergone a fermentation process, such as sauerkraut, kimchi, kefir, kombucha, and yogurt, can help  maintain  gut health and  also  improve  mood. The fermentation process produces probiotics, which  support healthy bacteria in the gut. So what does your gut have to do with  mood? Very much so. Up to 90% of the serotonin produced in the body is produced in the intestinal cells. Eating fermented foods boosts serotonin production. 

 8. Mushrooms 

 Mushrooms are rich in Vitamin D, which has been linked to antidepressant properties and has a mood-elevating effect. If you're vegan or vegetarian, you're in luck because mushrooms are the only non-animal food source that contains high amounts of Vitamin D that is bioavailable (easily absorbed by the body). To get the most Vitamin D benefits from mushrooms, expose them to sunlight for a few hours before cooking them. 

Too long, haven't read yet? When you're not feeling well, your first instinct is to reach for a box of cookies. While they may provide some satisfaction, they're probably not good for your mental health in the long run. Instead, choose nutritious foods like those on this list to boost your happiness. 

 This article's content is meant to be educational and informative only; it is not intended to be medical or health advise.  Always consult with your physician or other qualified health care provider with any questions you may have regarding a medical condition or health goals.  MORE