Reduce Stress with NPR’s Calm-Inducing Mission

 If you want to reduce stress, join NPR in their mission to bring back calm. 

Stress is woven into the human experience. 

The older we get, the more we expect challenges and difficulties in relationships, work, raising children, and more, as well as health worries. Plus, we have fears of big events over which we have no control,  from climate change to ugly political polarization to global conflict. This can all be a lot. 

But how we deal with stress is key to growth. It turns out there are some simple strategies that can help reduce anxiety and increase positive emotions. And there's plenty of scientific evidence that they work. 

Think of these strategies as skills that you can practice  and improve, which can help you cope better during difficult times. 

If you want to increase your resilience, subscribe to NPR's Stress Less newsletter series. Over the course of 5 weeks, you'll be introduced to  powerful tools and strategies proven to help  reduce anxiety and increase well-being. 

Learn skills like positive self-reflection, mindfulness, and self-compassion from leading experts in the fields of psychology and neuroscience, as well as insights into stress research. 

 Special Opportunity: Take a Masterclass in Resilience 

NPR has partnered with Northwestern University to offer viewers an online stress reduction course and research study. 

Stress Less is based on the work of Judith Moskowitz, a research psychologist at Northwestern University Feinberg School of Medicine, who developed the course. It teaches eight skills to promote positive emotions. 

The book is based on her more than 20 years of research with people who have experienced extremely challenging situations, such as women with stage 4 breast cancer and people caring for  loved ones with Alzheimer's. Their peer-reviewed studies show benefits. Sponsored Message 

Their research shows that people who learn and practice these skills report feeling more joy and less anxiety, even during difficult times. 

"We've accumulated a pretty large body of research  that shows these skills  work for anyone, regardless of the type of stress they're experiencing," says Moskowitz. 

When you sign up, you'll participate in an online research study led by Dr. Moskowitz and supervised by him. You'll complete a survey to measure your own anxiety levels  and positive emotions before and after the course. The course is free. Mastering these skills requires practice, and participants typically spend about 10-15 minutes per week studying these skills and a few minutes per day practicing them. READ MORE

"Mental Health Services: The Essential Pillar of Strong Leadership"

 From Stress to Success: Tips to Improve Mental Health 

 To pave the way for greater employee engagement and productivity, mental  health must be a top priority for every leader. The first step is to incorporate mental health practices into your regular routine.  

As a CEO, you are well aware of the demanding environment of running a company. The relentless demands of your role, including long hours, key decision-making, and the constant pressure to outperform your competitors, can create a perfect storm of stress and anxiety. 

In this tense atmosphere, it's easy to put  mental health on the back burner and believe that every moment needs to be dedicated to moving the business forward. As a result, 75% of  C-suite executives have seriously considered leaving their jobs to feel better. But this attitude is not only flawed, it's also detrimental to  your overall health and business performance. Investing in mental health services is not a luxury, but an essential part of effective leadership. 

Investing in mental health services is not a luxury, but an essential part of effective leadership. 

In fact,  mental health is directly related to your company's bottom line. Prioritizing your mental health will improve your leadership skills, enable better decision-making, and ultimately take your company to new heights. Moreover, mentally healthy CEOs not only address the complexities of business with greater clarity, but also foster a positive work environment, which in turn leads to better employee morale and engagement, ultimately reducing turnover and improving the company’s overall  performance. 

On the other hand, ignoring mental health can lead to burnout, poor judgment, and reduced productivity, causing a ripple effect that destabilizes the entire organization. Depression alone impairs the ability to perform physical  tasks in about 20 percent of cases and reduces cognitive abilities by about 35 percent. 

Mental Health Stigma 

Despite the risks, the stigma surrounding mental health remains strong, especially at the leadership level. More than 80% of CEOs are reportedly  reluctant to talk about  mental health issues in the workplace. This is often due to a common misconception that  discussing these issues openly and seeking support is a sign of weakness or an admission of failure. 

This stigma prevents some people from addressing their mental health issues. In fact, recognizing the importance of mental health is a sign of strength and confidence. It reflects a commitment to personal growth and the health of your business. 

Challenging these misconceptions can help you  set a strong example and promote a culture that values ​​mental health and encourages healthy dialogue at all levels of your organization. 

Over 80% of CEOs are reportedly afraid to talk about  mental health issues at work. 

As a therapist who specializes in psychological work with corporate executives, I have seen client after client struggle with the intense pressures of their roles. One example in particular comes to mind. I began working with Of Ezeugwu, founder and CEO of Whose Your Landlord (WYL), through  Google for Startups' Black Founders Fund. 

The relentless demands of running a rapidly growing business forced him to  prioritize his health more in order to continue growing personally and professionally. Our sessions focused on developing strategies to manage stress and increase mental clarity. 

Prioritizing mental health has allowed him to further develop and hone his personal resilience and professional skills. Since we started working together, he has successfully raised over $3 million in venture capital and personal funding, all current team members have  been with the company for over 2 years, and the company is currently planning to hire an additional 10-15 employees - a testament to the positive dynamics built on a foundation of mental well-being. 

Key Tips for Success 

If you, too, want to prioritize your mental health to be more successful, here are some tips: 

1. Prioritize work-life integration: Find a way to balance your personal and professional life. Consider introducing non-meeting days, flexible work schedules, and mandatory time off to recharge. Integrating work and home life isn't about achieving a perfect balance, but  finding a sustainable approach that lets you succeed in both areas. 

2. Use digital tools: Consider using mental health apps and tools like our Oura Ring or  FitBit smartwatches to track vital statistics like sleep patterns, heart rate variability, and daily activity levels. These devices can provide valuable insights into your overall well-being and help you identify stress-related patterns and triggers. Apps like Headspace and Calm also offer guided meditations and mindfulness exercises that are easy to incorporate into your daily life. 

3. Find what works best: Not all stress management techniques are created equal. . Try  different stress management methods to find what works best for you. Find what helps you regain balance, whether it's physical activity like jogging or yoga, listening to music,  deep breathing exercises, or  creative activities like drawing or writing.

 4. Cultivate a culture of support: Prioritizing your own mental health sets a good example for the rest of your team. Being open about your own mental health interventions and the benefits you've experienced can help reduce stigma and encourage others to do the same. When employees see leadership actively working on mental health interventions, they'll feel more comfortable and are more likely to seek support  themselves. 

 As  CEO, your leadership sets the tone for the entire company. Prioritizing mental wellbeing will not as it were move forward your possess authority abilities, but it will too clear the way for a more locked in and profitable workforce. 

 So, start  incorporating mental health practices into your daily life today and encourage your team to do the same. You'll lead with renewed clarity and strength, inspire your team, and reach new levels of success, and you'll never look back. More

"Smartphone Use: How to Create a Balanced Digital Lifestyle"

  

How to develop healthy smartphone habits 

Monitoring your weekly usage and silencing unnecessary notifications are just two ways to avoid becoming obsessed with your phone. 

The Wellness Smart phone  

What's the to begin with thing you do in the morning? Many people immediately check their mobile phones for messages, alerts, and notifications about social media updates from social contacts. 

97% of U.S. adults report owning a mobile phone, and 90%  own a smartphone.

While some researchers and media  portray phone use as harmful, the reality is that the effects of technology use, including phones, vary depending on several factors. These include the amount, type, timing, and purpose of  use. When it comes to technology use, what works best for one group is not necessarily best for another. As a researcher who studies technology use and quality of life, I can offer some advice to  help you thrive in a world filled with mobile phones. Some people may have difficulty effectively using smartphones in their daily lives. And many of us use our phones more than we realize, or sometimes even want to. 

1. Monitor your usage weekly  

As your daily time increases, think about why  and whether this increased usage is helpful or harmful to your daily activities. One aspect of digital literacy is understanding your usage patterns. 

2. Think about how you can use these devices to make your life easier 

 Smartphones allow people to access online information, make appointments, get directions, communicate through a variety of mechanisms, and potentially stay in touch with  social connections. 

This access to and access to information and social connections can be beneficial and help people balance work and family responsibilities. But it can also be associated with work intensification, information overload, reduced well-being, and a blurring of the boundaries between work and leisure. Weighing the pros and cons of use can help you identify whether phone use is beneficial or harmful. 

3. Mute unnecessary notifications and alerts 

Do you really need to know that your old  high school friend is messaging you on Facebook at this very moment? 

4. Choose specific times of day to use social media 

Think carefully about when you  use your phone for social media or other activities. Keeping track of these times each day will help you stay focused and use your smartphone smarter and more productively. 

5. Avoid using your phone before bed 

Don't look at your phone last  before you go to sleep, or first thing when you wake up in the morning. Have you ever checked your email one last time before going to bed only to find a message that gets your mind racing and keeps you up at night? 

6. Decide on a time when you will not  use your phone 

Set times and situations when you will not  use your phone. 

Some of my research has shown that using your phone  in front of people who do not use devices, especially older people, can be perceived as rude, hinder communication, and cause stress. My colleagues and I have called this situation the physical information-digital divide. 

7. Find your own  balance in phone use 

Do not compare yourself to others in terms of the intensity of your use. However, be aware of when your use is beneficial and when it can be stressful or distracting. 8. Use your phone as a distraction 

 It's okay to use your phone as a distraction, but  in moderation. If you always reach for your phone when you're bored or trying to do something difficult, try to find ways to stay focused and overcome the challenge you're facing. 

9. Set boundaries 

 Let your direct social contacts know that you're not constantly checking your phone. When sending messages to others, people often expect an immediate response, but in reality, most messages do not require an immediate response. 

10. Be a wise consumer of online information 

 This does not apply to phones alone, but it is relevant when you consider the percentage of people who report using their mobile phones and other digital devices to access news and social media. In an age where misinformation and disinformation are rampant, it is essential to take a critical look at the  information on the Internet. 

These suggestions can help you become more aware of how much you use your phone and why you use it. For your health, it is important to take advantage of the  technology and information available through the use of devices, especially the mobile phone which is always on your side. MORE

 

"Improve Nutrition with Expert Tips"

 "All Foods Are Healthy. Nutritionists Share Tips to Improve Your Nutrition." 

For many people, the hardest part of eating healthy is, in a word, "food." But when six Orlando Health nutritionists shared their top tips, none of them mentioned  the myriad diet plans circulating online and on social media. Instead, they offered recipes for happier, healthier eating that each of us can incorporate into our daily lives starting today. 

 Spice of Life 

If you give yourself a rule for healthy eating,  it should be "variety," says Kelly Urbanik, a specialist nutritionist at Orlando Health's Leon Pediatric Neuroscience Center of Excellence. If you eat  protein and fruit in the morning (such as Greek yogurt and berries), focus on grains and vegetables as well as protein and fat at your next meal  to keep you full and satisfied. This could be brown rice with vegetables and chicken, or tuna salad with carrot sticks and whole grain crackers. By striving for more variety, you're more likely to include items from each  recommended food group and  meet your macronutrient and micronutrient goals throughout the  week. 

Focusing on variety also helps ensure that all foods are part of a healthy, satiating, balanced diet. "When you treat yourself to something sweet as a snack, the variety reminds you to eat something different at your next meal or snack," says Urbanick. When you think of even snacks as part of a balanced diet, you're less likely to feel obsessive or  guilty about eating certain foods. "So many people categorize food as 'good' or 'bad,'" Urbanik says."All nourishment feeds us physically or rationally, and the to begin with step to getting to be a more advantageous individual is to have a positive relationship with the nourishment we eat." 

Start with whole foods 

"If there's one key takeaway  everyone should remember, it's to choose whole foods that are minimally processed, rather than heavily processed," says Carol Geddes, clinical oncology dietitian at Orlando Health Cancer Institute. 

Whole foods, or foods in their natural state, are rich in essential vitamins, minerals, antioxidants, and fiber that  regulate digestion, boost energy levels, maintain a healthy weight, and reduce the risk of chronic disease. These include fresh fruits, vegetables, whole grains, legumes, nuts, seeds, and lean proteins such as fish, poultry, and beans.  Whole foods may also have a positive impact on mental health. Many studies have found a link between diet and mood, suggesting that a nutritious diet may contribute to  mental clarity and emotional well-being. The fiber in whole foods promotes a healthy gut microbiome, and its role in mental health is increasingly recognised. 

Start by continuously presenting more natural products and vegetables into your slim down.

 Try swapping white rice for whole grain rice or choosing whole grain bread instead of white bread. Read labels carefully and look for products with the fewest ingredients possible. Plan your meals ahead of time so you have healthy options when you need them. 

Water, water everywhere 

 "My number one tip is to be mindful of what you drink," says Shannon O'Meara, registered dietitian at the Center for Health Improvement at the Orlando Health Center. "You should mostly drink plain water." 

When it comes to beverages, the calories, fat, and added sugar can add up quickly When it comes to refreshments, the calories, fat, and included sugar can include up rapidly. "A can of pop may appear safe, but indeed one a day can altogether increment your chance of persistent illnesses like diabetes and cardiovascular infection," says O'Meara. . It's not just what's in your drink that matters: The hypothalamus, the same part of the brain that controls hunger, is also involved in the feeling of thirst. "When you feel like you want to eat, the first thing to check is whether you're dehydrated or hungry," says Ileana Trautwein,  outpatient dietitian at Orlando Health. 

Our brains recognize that food contains liquid. If you haven't had enough to drink, you may feel the urge to eat, even though it's not necessarily something you really need. "Consider drinking water first and waiting a few minutes," Trautwein says. "So, reconsider whether you just need fluids or if you're actually hungry." 

If you're still  hungry after a drink, choose high-fiber, low-calorie, non-starchy vegetables like broccoli and carrots, and proteins like hummus and cheese. Sounds appealing, doesn't it? It's a sign that you might be eating out of boredom, not hunger. 

All Foods Go Well 

Food may be the origin of self-care. "Use nutrition as an ally, as a way to strengthen yourself physically, mentally and emotionally and  reconnect with yourself," suggests Larissa DePasqua, RD, RD, PhD ... "Develop habits that fit your individual needs and make you feel more comfortable in your body." 

Being bound by rules or being too strict about your eating habits is not a good way to build a healthy relationship with food and your body. Instead, ask yourself, "What is the best way to eat today?" 

"I explain this concept to my clients by having them think of nutrition as a spectrum," says Sarah K. Ream, a registered dietitian at the Center for Health Improvement at the Orlando Health Center. 

On the one hand, there are "regular foods," which require frequent eating and have obvious health benefits like vitamins, minerals, and  fiber. Your "unusual foods" are on the other end of the spectrum, reserved for special occasions or treats. These are usually high in saturated fat, sodium, or  sugar, which are inflammatory ingredients that can increase disease risk. 

"Sometimes Foods" fall somewhere in between: They're not highly inflammatory, but they don't offer many health benefits either. 

 "Most foods are 'occasionally foods,'" says Ream. . "They're not the best or most exceedingly bad choice; the more you blunder on the side of 'sometimes/always,' the way better.  But there's a place for every food; it's how often you consume them that matters."

"Healthy Habits for a Productive Workday"

   Healthy Habits to Help You Through Your Workday 

Whether you're reading a book or munching on some dark chocolate on your commute, here are some easy tips from experts to keep you happy and healthy. 

 

Spending most of your day sitting down is obviously bad for you, as it increases your risk of type 2 diabetes, cancer, and even  early death. But for those of us who work at desks, it's almost inevitable. 

A study by sportswear company Asics found that sitting too much also has a negative impact on mental health. The results of a survey of more than 7,000 desk workers found that mood declined after just two hours and stress rose after four hours. However,  a 15-minute exercise break reverses these effects. Professor Brendon Stubbs, a researcher into exercise and mental health at King's College London who led the study, says that incorporating exercise into work, alongside other healthy habits, could be a game changer. "Any habit can have a positive impact on mental health, and the more people who do it, the greater the physical and mental health benefits, especially over the long term," he says. 

Here he reveals his top tips: 

8am: Read a book instead of browsing social media on your commute  

Most of us spend up to nine hours a day sitting down. If you're sitting down on your commute, make sure your brain is at least switched on, says Professor Stubbs. "Passive sitting (such as sitting down to watch Netflix or browse social media) and inactive sitting (such as sitting down to read a book or play a game) are particularly unhealthy for  mental health," he explains. 

In a study by Professor Stubbs and his colleagues that looked at the self-reported health habits and medical records of nearly 40,000 people, they found that people who were actively sedentary for more than three hours a day had a 26 percent lower risk of depression compared to those who were not. Less. 

"Furthermore, our study showed that excessive social media  literally rewires our brains, altering our reward systems and making it harder to be motivated for everyday tasks," Professor Stubbs added. 

11am: Breathing exercises to reduce stress peaks

 Illustration of a woman doing breathing exercises One study found that five minutes of breathing exercises reduced anxiety and improved mood. Liam Tooher 

 An ASICS study found  that stress levels start to rise after just two hours of desk work, which is around 11am if your workday starts at 9am. 

"To combat this, take a deep breath through your nose in the morning," suggests Professor Stubbs. A Stanford University study found that just five minutes of breathing exercises can reduce anxiety, improve mood and slow your breathing,  a sign that your body is calmer. 

To try it, sit upright and relax your shoulders. Breathe in slowly through your nose, expanding your stomach and filling it with air. When your lungs are  full, breathe in again to open them as much as they can. Then breathe out slowly through your mouth, holding it for longer than you inhaled. Repeat this for 5-10 minutes. 

"This helps calm the nervous system and lays a good foundation for our body and mind to feel refreshed and calm throughout the day," adds Professor Stubbs. 

12:00: Eat a homemade lunch 

More than half of the calories we consume every day come from highly processed foods (containing preservatives, emulsifiers, artificial flavors and other ingredients that you probably won't find in your kitchen cupboard). 

Diets high in these foods have been linked to a 30% increased risk of future depression, as well as obesity, type 2 diabetes, heart disease and even some cancers. 

A homemade lunch that avoids highly processed ingredients and instead incorporates elements of the Mediterranean diet (vegetables, fruit, whole grains, fish and olive oil) can help protect against these risks and improve your mood, says Professor Stubbs. "Make sure to eat plenty of whole grains, such as wholemeal bread and brown rice, fish, especially those rich in omega-3 fatty acids, or lentils and legumes, which are  good sources of protein," he says. Examples include a tuna sandwich on wholemeal bread,  chickpea curry with brown rice, or  lentil and vegetable soup. 

2pm: Move for 15 minutes 

According to a study by ASICS, our  stress levels rise sharply in the middle of the workday, increasing by about one-fifth compared to the beginning of the day. However,  a 15-minute exercise break reversed this effect. 

"Our recent research has shown that  15 minutes of exercise, especially after  a long period of sitting, reduces stress by 14.7% and improves mood," says Professor Stubbs. This could be walking around 1,500 steps a day, weightlifting, or a short HIIT (high-intensity interval training) class. 

The positive effects of exercise are because it stimulates the brain to release mood-boosting neurotransmitters such as endorphins, dopamine and serotonin, explains Professor Stubbs.

3pm: Eat a piece of dark chocolate 

Dark chocolate bar illustration 

Dark chocolate is rich in antioxidants and dietary fiber, which is believed to help lower blood pressure Liam Tooher 

Professor Stubbs recommends replacing your afternoon cookies with a  dark chocolate bar, a healthier alternative that also boosts your mood. 

Dark chocolate is rich in antioxidants and fiber, which has been linked to lower blood pressure, healthier cholesterol levels and better brain function. He points out that the afternoon is the ideal time to eat this snack, as it contains caffeine, which may disrupt sleep for some people if  eaten in the evening. 

A study by Professor Stubbs and colleagues looking at the daily chocolate consumption and mood of around 13,000 people found that people who ate around 100 grams of dark chocolate a day  were around 57 percent less likely to develop symptoms of depression  than those who did not. Don't eat chocolate. 

However, keep in mind that 100 grams of dark chocolate contains around 600 calories and 14 grams of sugar, so a little may be better. Even a 10g piece has  been shown to have health benefits. 

6pm: Avoid alcohol and have a soft drink after work 

 Although alcohol initially has a relaxing effect, it's not good for us. It damages our heart and brain and increases the chances of suffering from high blood pressure, stroke and cancer. 

In the UK, we're told not to drink more than 14 units a week (about six 175ml glasses of wine, six pints of 4% beer or 14 shot glasses). "But research suggests that not drinking alcohol  is associated with improved health outcomes," Professor Stubbs points out. So, try not to drink alcohol after work, he recommends. "Switch to  hydrating drinks," he suggests. "Attempt kombucha (a carbonated drink made from matured tea) or a non-alcoholic form of your favorite drink."

Boost Your Health with 3 Expert-Recommended Walking Workouts

 3 walking workouts recommended by experts 

These walking workouts can help reduce your risk of heart disease, improve your mood, and help you maintain your weight. 

Studies show that walking is a surprisingly effective health and fitness strategy. 1 Our bodies are designed to walk. But there's more than one way to get the most out of those daily steps. 

 Wellbeing talked to three specialists with diverse approaches to beneficial strolling to offer assistance you select the strategy that's best for you.

Workout 1: 10,000+ steps per day 

"Physically speaking, walking gets your heart rate up and burns calories," celebrity trainer David Kirsch told Health. "But it's too a extraordinary way to fortify your mind-body association, center on your breathing, spend time in nature, ponder, and diminish stretch." 

For starters, it's  about walking up to 10,000 steps per day, which is the default daily goal for most fitness trackers. To maintain heart health and control weight, 10,000 steps per day is a good goal. But once you've done that, challenge yourself to reach 15,000 to 25,000 steps per day. 

"10,000 should be the absolute minimum," Kirsch noted. To increase the intensity of your walking, try walking in hilly areas or carrying 1- to 3-pound ankle and hand weights.  Incorporating strengthening exercises  like jumping jacks,  lunges, squats, and jump squats every few minutes can also help, suggests Kirsch. Incorporating these exercises into your intervals can help  build muscle, improve your heart health, and increase your endurance. 2 

 "Strolling is one of the best ways to keep up your weight," Dr. Kirsch.

Workout 2: Walk 30 minutes per day 

"Walking is one of the best ways to keep up your weight," Dr.

 Amy Rothberg,  an endocrinologist and clinical professor of internal medicine in the Department of Metabolism, Endocrinology, and Diabetes at the University of Michigan, told Health magazine. "It's an aerobic exercise, it uses your largest muscles, and it's doable for most people." 

Walking  at least 30 minutes a day, five days a week, can help you maintain a healthy weight, says Dr. Rothberg. Plus, you don't have to walk 30 minutes at a time. "You can break up 30 minutes into 10-minute chunks throughout the day," said Dr. Rothberg. 

Plus, a short walk will fly by, so it may actually be  better  than walking for 30 minutes all at once. Short, intense activity can help improve your overall fitness level. And even low-intensity exercise like brisk walking can help burn some of the fat stored in your body. 3 

 "It's a amazing start and a unimaginable development to any wellness program."

"It's these little wins that inevitably lead to incredible affinities."

Workout 3:  10+ Minutes of Walking/Jogging 

Running coach Jeff Galloway told Health that adding running intervals to your walking can help you burn more calories. Plus, starting out slowly this way can help you increase your distance and prevent injury. 

Start with 10 minutes of jogging at 5 to 10 seconds per minute, gradually building up to 30 minutes. Once you've achieved this goal, increase the duration of your jog even further until you can jog at a speed of 30 seconds per minute for 30 minutes. 

Finally, you can plan for short walking breaks . For illustration, walk for 30 seconds, at that point run for 60 seconds Galloway says this method can help you train for a 5K or even longer distance run. 

If you're a regular runner who averages 10 minutes per mile, Galloway recommends alternating between 90 seconds of running and 30 seconds of walking. If you average 12 minutes per mile, try alternating between 60 seconds of running and 30 seconds of walking. 

More Walking Training Ideas 

In addition to these three methods, here are some other techniques to keep your walks interesting: 

• Vary your pace.  Walk uphill at the gym or incorporate inclines, such as hills or stairs, into your route. 
• Go for a walk outside. 
• Get a friend to join you. 
• Listen to music. 
• Try  walking meditation. Track your progress. 

Benefits of Walking 

Walking is an easy way to incorporate exercise into your daily life. Studies have shown that walking at a moderate pace reduces the risk of high blood pressure, cholesterol, and blood sugar as much as running. 

Walking regularly has several health benefits, including: 

•  Reduces the chance of heart malady, tall blood weight, diabetes, and certain cancers
• Lowers LDL ("bad") cholesterol levels 
•  Improves sleep 
•  Increases energy 
• Reduces the chance of sadness and uneasiness

 It has also been shown to help with weight maintenance. One study found that a 12-week moderate-intensity walking program reduced abdominal fat in overweight and obese women. 

The program also increased maximal oxygen consumption (VO2max), an indicator of fitness. Walking also helps prevent some serious diseases. Studies have shown that  a short 5-minute walk every 30 minutes can improve metabolic health, lower blood sugar levels, and lower blood pressure. Walking in a group has even been shown to improve quality of life and reduce the risk of depression. 

 Quick Summary 

Walking exercise is a great way to get and stay in shape. It can go anywhere with little equipment. Once you start exercising, there are plenty of ways to intensify your training and stay healthy. 

In the meantime, you'll reduce your risk of various chronic diseases and improve your mental and physical health.

"Water Intake: Key to Energy, Skin Health & Digestion"

  How much water should you drink: Boost your energy, skin health and digestion with these hydration tips 

There's no doubt about how important hydration is for our bodies. Water regulates body temperature, aids digestion and keeps  skin healthy and glowing. Prolonged dehydration can lead to constipation, low energy and brain fog. The amount of water our bodies need depends on a variety of factors, but if you're looking for ideas on how to drink more water, you've come to the right place. 

 Prolonged dehydration can lead to symptoms like constipation, low energy and brain fog. 

Prolonged dehydration can lead to constipation, lack of energy, and mental confusion. 

 For many years, it was believed that people should drink eight 8-ounce glasses of water a day, also known as the "8x8 rule." However, recent research has shown that fluid needs vary from person to person, and this is influenced by body size, activity level, and diet. 

As a general guideline, men need 3.7 liters of water, while women should drink 2.7 liters per day, including ingested fluids. However, this is only an estimate, and various factors such as the amount and duration of exercise, climate, and certain health conditions may increase an individual's needs. 

It's important to listen to your body. "Thirst is a natural indicator that your body needs more fluids," functional integrative nutritionist Francesca Alfano tells American News Channel. 

 

"Boost Your Brain: 5 Essential Habits for Healthy Aging"

 Five brain-healthy habits to adopt during Healthy Aging Month  

September is Healthy Aging Month, and in celebration of this, the Alzheimer's Foundation of America has suggested five brain-healthy habits that promote healthy aging and reduce the risk of  dementia. 

"Building good habits, even in small increments, can go a long way to promoting healthy aging and good brain health," said Dr. Alison B. Reese, a member of AFA's Medicine, Science and Memory Screening Advisory Committee, in a press release. . "A few essential steps that work for you can make a positive differentiate. Sound Developing Month is the come full circle time to start."

AFA empowers people to take the taking after five brain-healthy steps: 

- Get out of the house. Don't sit in front of the TV or computer all day. Get some fresh air and enjoy some time in nature. 

– Vitamin D is important for your brain. People with low Vitamin D levels  are more likely to develop Alzheimer’s and other dementias. The most common source of Vitamin D is sunlight, but many people avoid it. Milk is fortified with Vitamin D, but many yogurt brands are not. So, check the label. Mushrooms are also a good source of natural Vitamin D, making them a great nutritional option, especially for vegans. 

– Avoid empty calories. If you have a sweet craving, make sure it contains at least some nutritional value and ingredients that give you a feeling of fullness, rather than just eating sweet or junk food. Good examples include strawberries or banana slices dipped in chocolate (this at least gives you  fruit),  peanut butter and chocolate combinations, nut and chocolate mixtures, brownie recipes with beans and zucchini, etc. 

– Avoid head injuries. Traumatic brain injury increases the risk of developing dementia, but it is a big problem that can be avoided by caution, helmets and other headgear, seat belts, fall prevention measures, etc. People who have had a concussion should follow all the protocols provided by their doctor and take all precautions to avoid having a concussion again. 

- Stay in touch with friends and family. Nurture relationships. These connections enrich your life and give you something to think about. Combat loneliness with a support network. 

 

"Coffee and Your Heart: How Daily Cups Can Be Beneficial"

 A few cups of coffee a day may help your heart 

• Coffee and caffeine may lower  risk of heart disease 
• Drinking  moderate amounts of coffee lowers the risk of having two or more heart problems 
• People with these problems are four to seven times more likely to die early 

Researchers found that drinking three cups of coffee per day, or about 200 to 300 milligrams of caffeine, reduced the risk of  heart and metabolic problems. "The results highlight that promoting moderate  coffee and caffeine consumption as a dietary habit may have widespread benefits for healthy people," said lead researcher Dr. Dominique. Chaofu Ke, a medical statistician at Suzhou Medical College, Soochow University in China, said. 

For the study, the researchers analyzed data from more than 500,000 people aged 37 to 73 who participated in a long-term British research project, including Biobank. 

From this group, they identified more than 172,000 people who reported  caffeine intake and a further 188,000 who reported  coffee or tea intake. 

The researchers compared people's caffeine intake with whether they had  two or more symptoms of cardiometabolic disease. The term refers to risk factors that can harm heart health, such as diabetes, high cholesterol, high blood pressure and obesity. The results showed that regardless of the amount of coffee or caffeine consumed, the risk of developing several health problems related to the heart and metabolism was reduced. 

However, it was found that moderate consumption of coffee or caffeine produced the best results. 

 Individuals who drank three mugs of coffee a day had a 48% lower hazard of heart infection and metabolic infection compared to those who did not drink coffee.

And those who consumed 200 to 300 milligrams of caffeine daily had a 41% lower risk compared to those who consumed no caffeine or less than 100 milligrams, the researchers found. 

The new study was published in September. Ranked 17th in the Journal of Clinical Endocrinology & Metabolism. 

People with heart and metabolic disease are four to seven times more likely to die from any cause, so any lower risk can help protect their health, the researchers said in a journal news release. They are also at higher risk for disability and psychological stress.  

 

You  should talk to your doctor about the potential health benefits of coffee and caffeine.

"Boost Balance and Prevent Falls: A Simple 23% Improvement"

 One simple habit that reduces age-related fall risk by 23% 

 

According to the CDC, about one in four people over  65  fall every year. That means falls happen more often than you think. Falls are also dangerous because they are costly and the leading cause of injury in this age group, which can range from fractures to death. 

To some extent, whether we can prevent falls depends on an invisible factor that really has a big impact on our lives: balance. "Fear of falling can lead to physical inactivity, social isolation, and loss of independence," says physical therapist Thea Johansen. "Older adults, in particular, suffer from balance problems and may feel limited in their ability to participate in everyday activities like going for a walk, shopping, or interacting with family and friends, which can impact their mental health." 

According to cardiologists, this very common health problem is linked to heart disease According to cardiologists, this very common health problem is linked to heart disease 

 Simple Habits to Improve  Balance and Reduce  Risk of Falls 

The most important habit you can habitually reduce your risk of falling  is, perhaps surprisingly, walking. "Make daily walks  part of your routine, even before balance becomes an issue," says Dr. Eva Rassi , DPT,  founder and CEO of Dr Sensory. She believes the earlier you start, the better. 

This is backed up by research: A 2020 review published in the International Journal of Behavioral Nutrition and Physical Activity looked at 116 studies and found that exercise reduced fall rates by 23 percent. Walking is great because it promotes good health by keeping you in good posture. . "It may sound self-evident, but strolling each day is an viable way to keep up quality, adaptability, and adjust, all imperative variables in anticipating falls," proceeds Dr. Lassie is gone. She cites a stronger, more stable body, and  improved muscle tone and coordination as beneficial side effects. 

But it's best to consult with your doctor beforehand. He can help you determine the details of walking that are safe and healthy  for your body, whether that's 15 minutes on a paved path or a few 10-minute walks on the sidewalk. Walking can be fun, too. TikTok creator Mia's "Hot Girl Walk" isn't just for women and young people. 

Other Helpful Habits to Reduce the Risk of Falls 

Walking can be helpful, but it's not the only tip to remember if you want to reduce the chances of falling. Dr. Lassie and other physical therapists give other examples.  

Make your area "fall-proof." 

It may sound obvious, but keeping your surroundings clear of obstacles -- that is, nothing  on the floor -- is an important way to keep your body upright while moving around. 

In addition to keeping your living space clean, Dr. Ruth Jenkins,  a physical therapist at FYZICAL Therapy and Balance Center, recommends placing Velcro strips under carpets or removing carpets altogether and making sure the room is well-lit at night. 

 Wear the right shoes 

 Slippers are comfortable, but they may not be of much use when  walking around the house. Falls can happen there,  not just when you go out. 

"It may not be the first thing you think of, but wearing shoes with the right arch support can make a big difference, even in the house," says Dr. Lassie. "A lot of people slip and trip because they wear slippers or  socks around the house, or walk barefoot." 

She explains how supportive shoes can reduce the risk of falls by keeping your body in a constant position, relieving foot pain, and providing better support. 

Do balance exercises every day 

In addition to walking, doing balance exercises regularly  is a wise decision (just kidding). It doesn't have to be expensive or time-consuming. "You don't need complicated exercises to improve your balance," says Johansen. "Balance training can be done easily without a lot of equipment." 

One exercise she recommends is to stand next to a chair (for support), close your eyes, slowly turn your head, and stand up on one foot at a time.  . "Vision and alter go hand in hand," she clarifies. "Turning off your vision moves forward your other resources."

Another option is to stand next to a chair and raise yourself so that your weight is on your toes and the balls of your feet, and hold that position for as long as possible.  Dr. Jenkins suggests some other options, such as repeatedly standing  and sitting from a chair, standing on one leg for 10 seconds on a stable surface, and simply stretching the calf, thigh, and other leg muscles. 

Get regular checkups with a physical therapist 

Home measures are necessary, but so are doctor visits. Dr. Nicholas R. Espinosa, MD, a physical therapist at the University of Maryland Rehabilitation and Orthopedic Institute, recommends getting regular checkups with a physical therapist. 

"Physiotherapists are trained professionals who evaluate the movement of the body, and they have developed through research tests and measurements to evaluate impairments in muscle strength, balance, gait function, and  other body systems that contribute to fall risk," he explains. That means your physical therapist can teach you what exercises work best for your body and how to do them safely, especially since they can change over time. 

 If you don't already have a reputable physical therapist you like, Dr. Espinosa uses the American Physical Therapy Association's Choose PT website as a local reference and resource. 

While prevention measures pay off, don't underestimate the importance of knowing what to do after a fall. After all, falls can still happen. Dr. Jenkins recommends staying calm and having a plan "that includes a support system you can contact if you  fall and can't call for help yourself."

"Menopause & Dental Health: Top Tips to Protect Your Smile"

 Menopause may affect your dental health: Top tips to combat the hormonal effects on your smile 

 

 Menopause can affect your dental health and cause problems like dry mouth and receding gums.  Here's how to keep your grin sound amid this time.

 Hot flashes and night sweats are  the best-known symptoms of menopause. But you also need to take care of your teeth and gums. "I don't know if people realize that," says Dr. Thomas Sollecito, chairman of the Department of Oral Medicine at the University of Pennsylvania. Hormonal changes, especially a sudden drop in estrogen levels, can reduce bone density and saliva production and damage gums, all of which can affect your teeth. Oral care experts say there are ways to counter these effects and keep your  mouth healthy during menopause. 

Regular dental checkups, fluoride treatments, and good oral care are essential to prevent menopausal dental problems. 

Regular dental checkups, fluoride treatments, and good oral care are essential to prevent menopausal dental problems. 

Menopause, Perimenopause, Dental Symptoms 

Menopause occurs when a woman does not menstruate for 12 consecutive months. But some  hormone-related dental problems may begin during perimenopause, when the ovaries' production of estrogen gradually declines, says Dr. Maiara Hister-Cockrell, Dentist at Texas Health University San Antonio. 

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One of the biggest concerns is reduced saliva production, which Sollecito describes as "one of the most important fluids in our body." Slower saliva flow leads to dry mouth, which increases the risk of sore mouth, oral yeast infections, and tooth decay. These risks are further increased if you are taking medication for high blood pressure or diabetes, says Hister-Cockrell, and those medications can also cause dry mouth. 

Less saliva  means less  bacteria-killing enzymes and teeth-strengthening minerals, says Dr. Sally Crum, a periodontist in Washington, D.C. A dry mouth "allows bacteria to grow and makes you more susceptible to cavities, which can become infected and lead to tooth loss," she said. Promoted 

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Lossing bone density and receding gums exacerbate these problems. Low density tooth sockets can make you more susceptible to bone loss, says Sollecito, and gum recession can cause some of your tooth's surfaces to lose the enamel that protects them from cavities. Women at this stage in  life are also more susceptible to  periodontal disease, a buildup of plaque and bacteria  under the gums and around the teeth. 

"The gum tissue becomes red and starts to swell," said Crum, the American Dental Association spokesperson. "For some people it bleeds and peels away from the teeth, and deep grooves form around the teeth that make it very difficult to keep clean." Hister Cockrell said the burning sensation can extend to the tongue, palate and lips. "As you can imagine, this can get really  out of hand," Sollecito added. 

What can you do? Experts say the first line of defense is good oral hygiene and nutrition. Eat a balanced diet that's low in sweets and high in calcium-rich foods. Brush your teeth carefully  at least twice a day with fluoride toothpaste and floss regularly. "Electric toothbrushes are more effective than brushing your teeth by hand," says Crum. "Go to your dentist regularly and ask, 'Am I doing a good job?' If not, what can help me do my job better?" 

Patients should also ask their dentist whether they should visit the dental office more than twice a year and consider using in-office fluoride treatments to strengthen tooth surfaces or prescription toothpastes with more fluoride. Treating dry mouth at home is a top priority, experts  So make beyond any doubt you drink bounty of liquids.

"Probably no one actually drinks enough water throughout the day," says Crum. You can also use over-the-counter sprays, lozenges, or rinses to prevent dry mouth. In severe cases, Sollecito says, your dentist can talk you through prescription medications that increase  saliva production in the mouth but can have side effects.There are moreover medicine solutions for burning mouth disorder.

  "The bottom line is that most oral diseases and problems of menopause are completely preventable with caution, good dental care  at home, and regular visits to the dentist," says Crum.

"Weight Loss: Morning Routine & Diet Hacks"

 Weight Loss Tips: 5 Daily Morning Exercises and Diet Mantras to Lose Weight Fast 

Weight Loss Tips: 5 Daily Habits and Lifestyle Choices that Make Weight Loss Easy. 

 

Lose Weight and Health 

Do you want to get rid of excess fat from your body and get in shape? This is not as difficult as you think. The journey to losing weight may be long and tiring. Just exercising will not make you lose weight quickly. To lose weight faster and easier, you need healthy lifestyle habits and choices. Here are 5 daily habits that will help you  lose weight faster and become healthier. 

 Works out to lose weight at domestic

If you need to have a thin and conditioned body, you ought to never miss your every day work out schedule. Day by day work out is the key to getting back in shape and burning overabundance fat in your body. It boosts your digestion system and advances weight misfortune. Every day work out like cardio, running, weightlifting etc. moreover benefits your heart. Examined moreover – Tips for weight misfortune: 5 simple works out to burn stomach fat

Lemon water for weight loss 

Lemon is a great source of Vitamin C. Drinking it in a  glass of warm water with a few drops of raw  organic honey can have a huge impact on burning  fat. It also helps in digestion and detoxifying the body. 

Diet for weight loss 

Incorporate more fiber into your diet. Fiber is an excellent nutrient that aids digestion and suppresses appetite. Foods like green vegetables, fruits like guava, beets, bread, etc. contain adequate amounts of fiber. Also Read – Summer Injuries: 4 Tips to Avoid Orthopedic Injuries in Summer 

Herbal Tea for Weight Loss 

Herbal tea is a powerhouse of antioxidants. Herbal teas like lemon tea, peppermint tea, and green tea are packed with vitamins and healthy minerals. Herbal teas help melt excess fat deposits in the body by stimulating the metabolism and suppressing appetite.  6/6 

Avoid sugar to lose weight 

Quitting sugar is the best thing you can do for yourself. All  celebrities and fitness gurus always talk about the negative effects of sugar on the body. Sugar increases the risk of obesity and diabetes. There are healthy alternatives to sugar such as honey, raisins, palm sugar, etc. Read also - Have you suddenly gained weight because of your daily work? Follow these tips to lose weight healthily

"Early Dinner for Better Health? Tips from Experts"

  Is having dinner at 5 pm the secret to good health? Expert reveals benefits, tips and more

 

Benefits of having an early dinner  at 5 pm 

 

In today's fast-paced world where late dinners have become the norm, many question the practicality of having an early dinner, especially for professionals with a 9-to-5 work schedule. However, celebrities like Anushka Sharma advocate a surprising solution: having dinner at 5 pm. Anushka's early dinner started out of convenience for her daughter Vamika, but it soon turned into a lifestyle change that has brought unexpected benefits.  To explore the impact of this change on our health, we spoke to Dimple Jangda, a renowned Ayurvedic health consultant and gut health expert. Jangda believes that adjusting your meal times can significantly improve your overall health. "Eating dinner at 5pm is probably the best thing you can do for your gut health, your skin and hair, your mental health and your spiritual well-being," she explains. 

 

5pm Dinner – Health Tips 

 "Eating early takes advantage of the available digestive juices and metabolic fire that are strong from sunrise to sunset," 

This timing allows our bodies to  process food efficiently before  digestive function naturally slows down after sunset. Janda warns that "food eaten after sunset can remain in your intestines all night, spoiling, producing gas, and causing a variety of problems, including morning fatigue and digestive issues." 

Switch to dinner at 5 p.m. 

 Janda suggests taking small steps to help your family adjust to  earlier mealtimes. "On the off chance that you eat dinner at 8 p.m., delay your dinner time by an hour and start serving dinner at 7 p.m.   Your family will gather at the dinner table earlier. After a few days, you'll be able to serve a hot meal at 5 p.m., allowing guests to feel full later in the evening." 

To ease the transition, Janda recommends preparing meals in advance around  noon, getting family members involved in meal preparation, and setting reminders on everyone's calendars to designate 5 p.m. as family time. 

 Strategies to go for dinner at 5 pm 

Even with a busy schedule,  it's possible to go for dinner at 5 pm, says Janda.

. "Arrange your day and plan your dinners in development so that you do not get focused whereas cooking  Keep  dinner  simple and straightforward - clear soup, steamed or blanched vegetables, and a single main course  like rice and dal, biryani, pulao, quinoa, millet upma, or ragi dosa." 

For those who work long hours, Janda suggests bringing your lunch and dinner to work and having dinner there.  "When you get domestic, spend time with your family and possibly have a little bowl of soup or a plant-based drain some time recently sleep time."

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An Ayurvedic perspective 

According to Ayurveda, an early dinner  is a ritual known as Dinakariya and is part of our daily routine.. "Early dinner helps us sync our clocks with Mother Nature's and Ayurvedic energy clocks.   metabolism and immunity. Agni,  our digestive fire, is strongest during the day, from sunrise to sunset.” 

As Dimple Janda aptly put it, this simple change helps us “synchronize our clocks with Mother Nature and the Ayurvedic energy clock.” At a time when many are looking for natural ways to improve their health, dinner may be at 5pm. This is exactly the recipe we were looking for. 

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Boost Weight Loss and Heart Health with More Raw Vegetables

 

Eating more raw vegetables may help weight loss, reduce heart disease risk

The research team looked at 24 studies on plant-based diets and weight loss, analyzing data from 2,223 people aged 18 to 82 who followed diet periods ranging from 2 to 96 weeks. They found that the benefits of a plant-based diet increase over time. 

Participants who followed a strict vegan diet experienced the most weight loss, but the amount was not as great as those who continued to consume dairy products and eggs. 

However, studies with a higher intake of raw vegetables showed the strongest associations with reduced risk of obesity and heart disease. 

Although randomized controlled trials cannot conclusively prove that eating raw vegetables directly leads to improved health, the researchers conducted a second analysis using Mendelian randomization, a method well-suited to understanding causal relationships that identify health conditions. 

By analyzing genetic data from public databases, the research team identified genetic variants associated with factors such as a plant-based diet and vegetable intake. The analysis suggested that the observed weight loss was due to eating more raw vegetables, not genetic predisposition.  

Raw vegetables contain anti-inflammatory components 

The researchers point out that raw vegetables contain compounds such as phytosterols and unsaturated fats that help lower blood cholesterol levels. 

They also highlight substances such as tocopherols, ascorbates, carotenoids, saponins, and flavonoids that have anti-inflammatory and antioxidant properties. 

Increasing your intake of raw vegetables improves your health, but it is important to avoid a completely raw, plant-based approach  as it may lead to nutrient deficiencies. 

The researchers' key message from these studies is therefore to focus on incorporating more vegetables into your diet rather than adopting a strict vegan lifestyle.  Two experts  not involved in the study spoke to Medical News Today. 

"We can expect to see more discussion about plant-based nutrition," said Haley Bischoff, RDN, LD, a certified plant-based nutritionist and owner of Loht's Nutrition in Las Vegas. 

 "There's nothing in this inquire about paper that seem be considered 'causal,' but the potential or relationship between a plant-based slim down and positive wellbeing impacts ought to be compelling sufficient," Bischoff clarified.

How to Use Storytelling: 5 Key Tips for Impactful Healthcare Campaigns

 5 Key Storytelling Tips to Enhance Healthcare Campaigns 

 At Legend Narrating, we are energetic almost the control of stories to drive genuine alter, particularly in the field of open wellbeing. CSPI and Legend collaborated amid the 2023 Community Building Partnership, which Lore's proprietors taken part in as cohort individuals through Co-op Dayton in Dayton, Ohio.

At a recent Resource Hub event, we explored ways to elevate campaigns by creating unique platforms with vivid details and capturing the stories of our communities. Whether you're working on food policy or health advocacy, here are 5 fun takeaways to help you harness the power of storytelling: 

1. Make your possess stage: Be the voice of your campaign

Do not hold up for others to tell your story, make your possess stage! Whether it's a web journal, a podcast, or a social media channel, owning your claim stage permits you to control the account and reach your group of onlookers specifically.  This is your space to share your message, build your community, and grow your influence. 

2. Use details to bring your story to life 

The magic of storytelling lies in the details. In our session, we discussed how to use specific, vivid details to make your story more exciting and relatable. Whether you’re describing a community garden or the challenges of food access,  clear imagery helps your audience connect with your cause on a deeper level. 

3. Capture your community’s stories: Make it a collaborative effort 

Your campaign isn’t just about facts and figures, it’s also about people. Capturing the stories of people in your community makes your campaign more authentic and impactful. Highlighting real voices and experiences not only humanizes the issue, it also builds a stronger, more inclusive movement. 

 4. Keep it simple and clear: Clarity is your best friend. 

 A complex topic doesn’t need to mean a complex story. We’ve stressed the importance of keeping your story simple and clear. A clear story is easy for your audience to understand, remember, and share, making it a key tool for spreading your message and garnering support. 

5.Once you have your story, spread it far and wide.

 Use your platforms, social media, and community events to spread your message. The more people who hear and share your story, the more momentum  your campaign will gain. It's about turning individual voices into  collective calls to action. 

As you continue to work in the field of food promotion and public health, remember that your story is one of your most powerful tools. By building a platform, using vivid details, and incorporating the voices of your community, you can amplify your message and drive meaningful change. Every story you tell is a step towards a healthier and more equitable world. So keep sharing, keep advocating, keep being encouraged, because your voice has the power to inspire and lead the way. We are all in the same boat, and together we can make a difference.

"The Aging Eye: Effective Ways to Protect Your Retina and Maintain Vision"

 Healthy tips to protect your eye's retina as you age 

 

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 Aging often comes with a decline in  vision, but eye experts say there are things you can do to preserve your vision as you age. 

The risk of age-related macular degeneration (AMD) and diabetic retinopathy increases in older adults, but vision loss and blindness are not an inevitable conclusion, according to the American Society of Retina Specialists (ASRS). 

Not only is healthy vision key to activity, but studies have also shown that older adults with vision problems are at higher risk of developing dementia. What can you do to dodge this fate?  ? Here are some tips from the ASRS: 

Learn the signs of common retinal diseases. AMD affects 19.8 million Americans and is the leading cause of vision loss in older Americans. Another retinal infection, diabetic retinopathy, influences 9.6 million Americans and is the driving cause of visual deficiency in working-age grown-ups. . Typical symptoms of AMD include distortion of straight lines, reduced brightness of colors, gradual or sudden loss of central vision, and dark, blurry areas in central vision. Symptoms of diabetic retinopathy  include blurred central vision,  spots, particles, or shadows in your field of vision, difficulty reading, eye pressure, and problems with color perception. 

Know your family history. Ask if older family members  have had vision problems. Retinal disease may have a genetic component that runs within families. Other common risk factors for retinal disease include older age, smoking, high blood pressure, and high cholesterol. Keep your retina healthy. People of all ages can keep their retina healthy  and reduce their risk of  retinal disease by: 

• Quit smoking 
• Stay active 
• Control blood sugar, blood pressure, and cholesterol 
• Eat nutritious foods, like dark leafy greens and fish 
• Maintain a healthy weight 
• Get regular dilated eye exams 

See a retinal specialist for specialized care. A retinal specialist is a doctor with up to 10 years of advanced medical training who specializes in eye care, diseases, and surgery. 

Be sure to research before signing up for or changing health insurance. During the open enrollment period, Americans who are eligible for Medicare can enroll in, switch, or cancel plans. Consumers should inquire about whether their insurance plan requires prior authorization for  tests or procedures or whether step therapy is required for  medications.  

"Fail-fast" step treatment is a rule that Medicare-eligible retina patients ought to be mindful of, as it can affect a patient's capacity to get the treatment prescribed by their retina pro.