"Want a Calmer Brain? Start Here for Lasting Peace"

 Want a calmer brain? Try it here 

 

Meditation changes the areas of the brain that deal with anxiety and fear. 

For neuroscientist Sarah Lazar, a type of meditation called open awareness is as fundamental to her day as breathing. 

"You just become aware that you're aware, without focusing on anything in particular," explains Lazar, an associate research fellow in the department of psychiatry  at Massachusetts General Hospital and an assistant professor of psychology at Harvard Medical School.  "This kind of practice helps us become more aware of subtle thoughts and feelings that we usually ignore but are very sensitive to."

But meditation does more than change your perspective in the moment. Several studies have shown that certain types of meditation can have a wide range of benefits, from relieving chronic pain and stress to lowering high blood pressure and easing anxiety and depression. And, as Lazar's research shows, meditation can actually change the structure and connectivity of brain regions that help us deal with anxiety and fear. 

"It's  really becoming clear that all of our experiences shape our brains in some way," Lazar says. "A lot of people talk about meditation being a mental discipline. Just as you can train your physical muscles, you can train your resting muscles, too. Meditation is a very effective way to train these muscles. ” 

What counts as meditation? 

 More than you might believe. A fascinating aspect of meditation, which may be a bit confusing, is that it encompasses a wide range of practices "There is less consensus about what meditation is, as much as it is clear what it is not. But there is Lazar's preferred form of meditation, open awareness, is combined with other forms of focused awareness, slow, deep breathing, guided meditation,  mantra meditation, and many variations. Essentially, it's about being aware of the moment, noticing what you're experiencing, and detaching yourself without judgment from intrusive thoughts that may be impeding your ability to stay engaged in the task, according to Lazar. 

Meditation  also means sitting with your eyes closed and paying attention to your body and any sensations  present. Regular meditation practice typically involves slowing down, breathing, and observing your inner experiences. 

"Meditation can include flickering candles, awareness of your breath, mantras, all of those things," says Lazar. "But there's certainly an element of focusing and regulating  attention." 

A closer look at how meditation changes the brain 

A small MRI imaging study looked at the effects of meditation on the amygdala, a deep-brain almond-shaped structure  that processes fear, anxiety and  other emotions.  

Lazar and her colleagues have spent  years laying the groundwork to show how practicing mindfulness-based stress reduction (MBSR) changes the amygdala after just about two months. The MBSR practice in this study consisted of weekly group meetings and daily  mindfulness practices at home, including seated meditation and yoga. 

What did the study reveal?

 The key study included 26 people who were experiencing high levels of  stress. Brain scans after an 8-week MBSR course showed a decrease in amygdala density, and these brain changes correlated with lower reported stress levels. 

Based on this, Lazar and colleagues designed a study focusing on 26 people diagnosed with generalized anxiety disorder, a disorder characterized by excessive, persistent, and often illogical levels of anxiety. The researchers randomly selected participants to either practice MBSR or undergo stress management training. These participants were compared to 26 healthy participants. 

In the first-of-its-kind study, participants were shown a series of images of angry and neutral facial expressions, and brain activity was measured using functional MRI imaging. At the start of the study, anxious patients showed greater amygdala activation in response to neutral faces than healthy participants, suggesting a stronger fear response to non-threatening situations. 

However, after eight weeks of MBSR, MRI scans showed increased connectivity between the amygdala and the prefrontal cortex, a brain region important in regulating emotions. The amygdala of participants with generalized anxiety no longer showed a fear response to neutral faces. These participants also reported improvement in their symptoms. 

How can meditation  help you in your daily life? 

Lazar believes that training your brain to stop and be more calmly aware of your thoughts can help you stay calm amid the chaos of a  work deadline, family conflict, or upsetting news.  

"It's not apathy," she adds. "It's  like a bubble popping. You see that you don't have to keep going around in this loop. Once you realize that,  your relationship with the reactions bubbling up in your brain changes completely." 

Would you like to give meditation a try? 

Or expand your meditation practice? Never meditated before? To get started, Lazar recommends a three-minute breath-hold meditation. She offers a quick introduction to meditation, guiding you through three simplified, but clear, steps.  

Here are some easy ways to expand on this basic approach: 

• Add some time, just like you would when exercising 
•  Meditate outdoors 
•  Pause to check in with how you feel after meditating.

 "Or try one longer session  throughout the day, like a three-minute breathing break, or four or five shorter sessions a day," suggests Lazar. 

Another way to improve your practice is to use common, repetitive moments throughout your day, like reaching for a doorknob, as an opportunity to stop for five seconds and notice the feeling of your hands on the handle. 

"For example, if you're walking from your office to your car,  instead of thinking about all the things you have to do, you can pay attention as you walk," says Lazar. "Feel the sunshine and the asphalt under your feet."  Here are some easy ways to incorporate meditation into your every day."

"Live Longer: Lifestyle Habits to Adopt"

 5 Lifestyle Habits That Will Help You Live Longer | Mark Mahoney

What it takes to live a long and healthy life is of continuing interest to everyone from the public to researchers. From cookbooks to inquire about papers to hundreds of articles effortlessly open with a Google look, there is a colossal sum of data to process and exhortation to consider.

But there are simple approaches and easy changes you can implement if you want to last longer.

In this column, I will focus on five lifestyle choices that I believe will help people live longer. These are based on research findings such as Dan Buettner's work on the "Blue Zones."

1. Healthy eating

September and October are the time to plant cool-season leafy greens.

Valter Longo, Edna M. Jones Professor of Gerontology and Biological Sciences and director of the Longevity Institute at Southern University, who has been studying longevity for about 20 years, said "diet is by far the most important factor" in longevity. He told CNBC earlier this year.

Many experts who study the world's longest-living communities can't emphasize enough how much what you eat affects your lifespan. Longevity experts often recommend an eating pattern similar to the Mediterranean diet. According to Professor Longo and Dan Buettner (co-producer of the three-time Emmy Award-winning documentary miniseries "Living to 100: Secrets of the Blue Zones"), a longevity expert who interviews centenarians and visits Blue Zones, a count calories for life span ought to be fundamentally plant-based and incorporate:

Bowl of sweet potato and black bean chili, with slices of cilantro and avocado, topped with oats, a heart-healthy recipe created by local nutritionist Anna Jones

No red meat

A solid sum of vegetables, particularly verdant greens

2. Get on the move often

Located on North Monroe Street, south of Tharp Street, Lake Ella is known for its paved walking trails, abundant waterfowl, and community of local businesses. "The Cottages," formerly part of a motel on the lake's west shore, has several small shops.

Some longevity experts recommend daily exercise, while others recommend daily low-intensity physical activity.

According to the New England Centenarian Study, strength training two times a week and aerobic exercise three times a week (even just 10 minutes a day) are among the daily exercises that increase your chances of living to age 90. In blue zones, physical activity is less strenuous, but even centenarians exercise daily, Buettner said in the Netflix documentary "Living to 100: Secrets of the Blue Zones." Typically, blue zone residents walk from place to place, make things with their hands, and tend their own gardens, so they can get some light physical activity every day. "

3. Believe in something

As of the end of 2023, Buettner has interviewed 263 centenarians so far. All but five of these centenarians had a place to a confidence community, he composed in a Make It article.

"People who go to churches, temples, and mosques live four to 14 years longer than non-religious people," Buettner said in an episode of "Dan Harris' Ten Percent Happier."

According to Arthur C., people who have beliefs or life philosophies are happier than those who don't. Brooks, the Parker Gilbert Montgomery Professor of Public Leadership and Business Administration at the Harvard Kennedy School, is a leading expert on happiness who teaches a free online course on the emotion of joy at Harvard University.

4. Maintain good relationships

Having positive relationships in your life is the most important thing you can do to live a longer, happier life.The ponder, which has been continuous for 86 a long time, found that individuals with solid, steady connections are more joyful, more advantageous, and live longer than those with powerless or tricky connections. Analysts call this "social versatility."
Researchers call this "social adaptability."

Maintaining social contact is also a value for Blue Zone centenarians. "Blue Zone people put their partners first, nurturing and investing in their relationships," Buettner said in the documentary.
. "Having the right companions is the greatest mystery for Blue Zone individuals to do the right things and dodge the off-base things."

5. Prioritize purpose and lifelong learning

In Okinawa, Japan, one of the Blue Zones with a high number of centenarians, ikigai (roughly translated as "always busy happiness") is considered an important value. The book Ikigai: The Japanese Secret to a Long and Happy Life is one of the most popular books on longevity and has become a global bestseller.

Ikigai means finding your purpose and working towards it every day. And that is exactly what Buettner recommends for longevity.

Researchers from an 86-year study of adult development at Harvard University have found seven habits that "help us to be happy and healthy as we age, rather than sad and sick," Brooks explains. One of these practices is to develop a growth mindset by investing in lifelong learning and education.

"Small Steps, Big Impact: How Today’s Health Choices Define Tomorrow"

 The road to health starts early: how today's decisions shape tomorrow's life 

IT says: "A 45-year-old's diabetes started at 15, a 50-year-old's heart attack started at 20, a 70-year-old's Alzheimer's started at 40." 

This confirms a crucial truth: the seeds of chronic disease are often sown years, even decades, before their onset. Our body does not stand still. It responds to the lifestyle choices we make over time. What we eat, how active we are, the stress we manage or ignore - all  these factors contribute to our future health. Understanding that the habits we make in our youth and middle age lay the foundations for our later years can impact our future well-being. 

For example, heart disease may not become evident until middle age, but its cause is often due to poor eating habits and lack of exercise in our teens and early adulthood. By eating unhealthy foods, smoking, and leading a sedentary lifestyle, we slowly damage our cardiovascular system. But the opposite is also true: by developing heart-healthy habits, such as regular exercise, a nutritious diet, and managing stress, we can significantly reduce our risk of future heart attacks. Thus, the small steps we take today have a direct impact on how healthy and active we will be in the future.  Similarly, the onset of diseases like Alzheimer's, which many believe to be an inevitable part of aging,  often finds its roots in habits acquired in one's 30s and 40s. Research shows that brain health is closely linked to cardiovascular health, meaning the same choices that protect the mind also protect the heart. Cognitive decline can be delayed and even prevented with regular mental stimulation, a healthy diet, exercise, and good sleep hygiene. Taking these preventative measures early can improve brain function and significantly reduce the risk of dementia later in life. 

Age-related loss of independence doesn't just happen suddenly  at age 80. Rather, it may be the result of years of neglecting strength, mobility, and flexibility. Strength training,  an active lifestyle, and a focus on balance and coordination help keep the body functioning, allowing people to remain independent and active as they age. That's why making proactive decisions about your health, even in your 30s, is important for your long-term mobility and quality of life. 

 The message is clear: The age you want tomorrow starts with the decisions you make today. It's easy to take youth and health for granted and think you can "fix" things later in life. But the reality is that every choice, from what we eat to how we move, accumulates over time and builds or slowly depletes our health reserves. By making wise choices now, like a balanced diet, regular exercise, and mental health, we actively shape our future selves. 

In a world where so many people suffer from preventable diseases,  these decisions don’t just consider personal health; they’re about inspiring others. When you put your own well-being first, you set an example for your family, friends, and  community. You’ll be living proof that it’s never too early, or too late, to invest in your future. Make a wise decision today and you may  inspire others to do the same. After all, the greatest legacy we can leave behind is an example of a life lived well. 

 

"How to Handle Election Stress: Tips for a Balanced Mindset"

 4 Tips for Dealing with Election Stress 

It's a typical Tuesday morning. You're enjoying your first cup of coffee and checking the news when suddenly, a wave of dread hits you. Your normal routine is disrupted and you find yourself caught up in a terrifying "what if" scenario. 

If this scenario sounds familiar, you're not alone. Many Americans are feeling  the weight of the presidential election as it approaches. "Every presidential election comes with a lot of stress for a variety of reasons, especially the fear of the unknown," says Brown Tuller, MD, psychiatric physician assistant at Huntsman Mental Health Institute, PA, in California, Mississippi.   

While you can't completely eliminate anxiety, you can take steps to avoid stressful situations and control your reactions.  

1. Set some ground rules 

For many of us, social situations can become very tense when the conversation turns to politics. If you anticipate an uncomfortable meeting with a friend or colleague,

 communicate your boundaries in advance. "If you're having a party, make sure you set ground rules around political discussion so that everyone has the same expectations about topics and conversation," says Tueller.

Keep in mind that boundaries aren't foolproof, so it's best to be prepared if someone crosses them. 

 "Remember, this is not an environment to have a debate and change people's opinions," says Tueller. 

2. Get on a News Diet 

In this modern age of constant news, it's very easy to fall into the trap of doom scrolling. This harmful habit can distort your perception of reality as fear-inducing media  compete for  clicks. 

These tips can help you navigate the relentless news cycle and regain your peace of mind: 

• Schedule your news consumption: Instead of constantly checking your news feed, schedule a "news moment" for a specific time of day and keep it short. 

 

• Expand your sources: Find multiple trusted news outlets that can give you a broader worldview. Otherwise,  reading the same stories from  one or two news sources can increase your anxiety. 

 

• Curate your feed: Don't stick to  the same algorithmically created news choices. Establish control by clicking "not interested" in your news feed, unfollowing channels that trigger you, and following  pages that entertain you. 

 

3. Prepare for Election Day 

 

Election Day can be exciting and stressful, causing our nervous systems to overreact. If you experience physical symptoms of anxiety during  stressful moments, it's time to take a break.  some tips can help: 

• Follow the results and political commentary without being glued to your screen. Remember,  constant attention won't change the outcome. 
• If you feel the urge to look at a screen, take a walk outside or call  a friend instead. 
• Practice a guided meditation or relaxation exercise, many of which are available for free online. 
• Keep your mind busy with games, puzzles, chores, or other projects. 
• Use breathing exercises to relax your body. This increases the flow of oxygen to your brain and does wonders for your nervous system. 

4. Put your mental health first 

If the anxiety you're feeling doesn't go away or gets worse,  seek professional help. Hiding these feelings won't help you in the long run. In the meantime, try to focus on the bigger picture. “We've had terrible presidents and great presidents and we've survived them all..  . History shows us that we can get through this and move on."

Smart Ways to Reduce Health Care Costs and Save Big

 

5 Tips to Reduce Health Care Costs 

As the annual open enrollment season approaches, it is important for the 153 million Americans with employer-sponsored insurance1 to clearly understand their health insurance options. Despite widespread access to health information, a shocking 86% of adults with employer-sponsored health insurance plans lack sufficient health literacy to effectively navigate the health care system.2 

This can have a significant impact on employees’ ability to make informed health decisions, impacting public health and patient care and resulting in additional costs for both  employers and individuals. According to the Center for Health Policy Research at George Washington University, poor health literacy costs the U.S. economy approximately $238 billion annually and incurs approximately $4.8 billion  in administrative costs for employers.3,4 

Below are five strategies Pennsylvania employers  can use to improve health literacy, empower employees to make more informed health care decisions, and promote a healthier, more engaged workforce. 

Getting the most out of your wellness programs 

Workplace wellness initiatives can enhance health knowledge by motivating individuals to establish health targets and providing daily or one-off rewards for particular healthy actions. . These consumer engagement programs can also provide employees with the knowledge and tools to make more informed decisions about exercise, nutrition, sleep, and preventive care.  By embracing wellness programs, employers can foster a culture focused on health that inspires and educates employees to enhance their well-being. Inform your staff about your chosen care location 

Educating employees about choosing the right care facility for their needs can generate significant savings for both individuals and companies, improving health literacy and financial well-being in the workplace. When employees seek care, whether it be a consultation with a virtual care provider, an in-person visit with a family doctor, a trip to an urgent care center, or a visit to an emergency room, it can have a significant impact on costs. Emergency room  visits in particular can be up to 52 times more expensive than other medical alternatives. While emergency rooms are the first choice for serious or life-threatening health issues, for symptoms such as back pain or  muscle strain, urgent care may be the better treatment option, saving employees up to $872 and employers up to $1,666.5. 

Find a health insurance plan that promotes more affordable and equitable healthcare. 

New health insurance models are now available that offer a cheaper and easier experience for employers and employees. Some health care providers are eliminating deductibles and providing clear, up-front information about costs and coverage  before treatment begins. This increased pricing clarity can make health care more affordable for people of all ages and with a variety of common medical conditions and comorbidities. 

Promoting Employee Assistance Programs (EAPs) 

Understanding health matters and financial knowledge are intricately linked, and both are essential in our capacity to make educated choices regarding our health and financial stability. Many employee assistance programs provide financial resources and tools to address financial literacy gaps, such as: B. Tax planning, debt management, and savings advice. EAPs can also help treat behavioral health issues that may affect cognitive function and the ability to understand health information.

 Use Employee Resource Groups (ERGs) 

ERGs are based on the principles of diversity and inclusion and provide a safe space for employees to share common characteristics, demographics, or life experiences. They provide employees with an opportunity  to discuss barriers and solutions to health literacy challenges in an authentic and supportive environment. ERGs help pool collective insights to improve the effectiveness of disseminating health programs and EAPs across the organization. 

Promoting health literacy in the workplace is both a  corporate responsibility and a strategic investment in the overall well-being and productivity of  employees. By considering these strategies, employers can  improve employee health literacy, support better health outcomes, and reduce overall costs of care .Greg Carnevale is the Chief Medical Officer for UnitedHealthcare in Pennsylvania.

The views, beliefs, and perspectives articulated in the previous commentary belong to the author and do not necessarily represent the views, beliefs, or perspectives of Central Penn Business Journal.   or its editors. The author and CPBJ do not guarantee the accuracy or completeness of the information published herein.

The Unique Nanotechnology Solution That Support Healthy Nails And Skin

"Healthy Habits That Can Influence Your DNA"

  A healthy lifestyle can influence genetics 

New research shows that a healthy lifestyle can counteract the effect of genetics on lifespan and extend your lifespan by five years. Research has found that adopting healthier habits can reduce the effect of genes associated with shorter lifespan by 62%. This is the first study to highlight the key role of lifestyle choices in longevity. 

The study analysed data from more than 350,000 people from the UK Biobank. They found that people with a high genetic risk of early death were 21% more likely to die early than those with a low genetic risk, regardless of their lifestyle. 

But people with unhealthy habits, such as smoking and poor diet, had a 78% higher risk of early death, regardless of their genetic makeup. 

While some people are genetically predisposed to a shorter lifespan, research shows that lifestyle choices play a big role. 

People with both high genetic risk and an unhealthy lifestyle had more than double the risk of early death compared to those with low-risk genes and healthy habits. 

The study found that people can offset their genetic risk by following an "optimal lifestyle combination." This includes quitting smoking, staying physically active, eating a healthy diet, and getting enough sleep. Those who took this approach could increase their life expectancy by 5.22 years, especially if they started at age 40. 

The study, published in BMJ Evidence-Based Medicine, followed participants for an average of 13 years, during which time 24,239 deaths occurred. Participants were divided into groups based on their genetic longevity risk and lifestyle habits. 

Overall, the study highlights that while genetic factors can affect lifespan,  a healthy lifestyle can have a significant impact on lifespan and help significantly reduce genetic risk.

"Cut Out Alcohol, Boost Your Health This Week"

 Go without liquor, sit idle, focus on normal light and  more wellbeing tips to assist you with having an incredible week

 

Fall is here, and it's the ideal chance to take a walk. Yet, could you think about going in excess of 15 miles on an outrageous journey through your city? Some are doing exactly that and sharing their excursions via virtual entertainment. Attempt it for yourself — simply ensure you practice person on foot security, remain hydrated and bring a satisfying bite.

Meanwhile, take a gander at the climate in your space and, whenever intrigued, your horoscope. Then look at these health chomps beneath.

🏃‍♀️ Have some time off during exercise

A long, consistent run not your thing? A review distributed in Procedures of the Illustrious Society B says that enjoying reprieves during activity might be gainful. The specialists took a gander at 10 members who strolled on a treadmill and a StairMaster in various additions and found that those doing more limited explosions of action of 10 to 30 seconds consumed around 60% more oxygen than while keeping up with nonstop movement over a similar distance. This higher oxygen utilization implies that short explosions of movement might consume a bigger number of calories and require more energy than persistent activity — meaning you get more out of your exercise, regardless of whether you turn out for a similar measure of time.

 

🎃 Try out the October hypothesis

January may not be the best opportunity to lay out objectives — at any rate, as per a hypothesis promoted by maker Macy Morgan on TikTok in 2023 that as of late reemerged. The hypothesis goes that October might be the greatest month to accomplish your objectives since you might feel a more prominent need to get a move on to achieve something before the year's over without being overpowered by saving up your advancement for an entire a year. For instance: Did you need to get into a work-out daily practice back in January however tumbled off course? Consider this consent to call October your reset and exploit fall exercises.

☀️ Get brilliant, early

Assuming you're battling to awaken in the fall, you're in good company — more limited days and less light lift melatonin, the rest chemical, making you lethargic. Fiona Barwick, overseer of the Rest and Circadian Wellbeing System at Stanford College, proposes a straightforward fix: Get 10 to 15 minutes of light openness first thing. Venturing outside is great, yet flipping on your lights as quickly as possible works as well. As yet feeling drowsy? Attempt a lightbox, which is basically an indoor sun test system. With a crate that radiates 10,000 lux (a unit that actions light) it mirrors a brilliant day outside, assisting you with feeling more conscious and stimulated.

🕰️ Plan time to sit idle

Need to de-pressurize from a distressing week? While pursuing a yoga class is one method for relaxing, there might be a significantly less complex, free choice: Put time on your timetable to do literally nothing. Giving your cerebrum a rest from the go, go, go of life can manage the cost of you an opportunity to destress and reset, regardless of how you manage that clear space on the schedule. For instance, "nothing" time might look like tasting espresso outside and paying attention to the birds (incredible for your psychological well-being all alone!) or could permit you an opportunity to take a decent, rich shower rather than a fast shower. The key, obviously, is adhering to your "nothing" block — forego the prompt satisfaction that accompanies efficiency, and you'll emerge from it re-energized and prepared for the following thing on your plan for the day.

🧹 Consider cleaning up

From spring cleaning to ... fall cleaning up? In a paper for Insider, a mother of three shared how cleaning up affected her significantly more settled in her space — despite the fact that it implied offering things that she once held dear, similar to her youngsters' old toys. While it very well may be hard to throw things you hold dear, there are a lot of valid justifications to scale back your collection of stuff. Proficient coordinator Tracy McCubbin shared some genuine affection tips with Yippee perusers about clearing the bedlam, which incorporates putting feelings aside. All things considered, on the grounds that something is old, doesn't mean it's intrinsically important — nor is that gift you swore you would utilize yet never have. Throw or give it all things being equal.

💡 Bring light into your work area

You realize that keeping your work area clear can assist you with zeroing in on work, yet proficient coordinator Anastasia Lee has an astonishing tip for individuals looking for more prominent efficiency while working out of a work space: focus on normal light. Doing so supports energy and concentration, Lee told Business Insider. No window? In the event that it's not accessible, Lee says to "select splendid, warm lighting to make an enticing work area." Getting all the more light during the day is connected to a lower hazard of sadness, so it merits a shot!

🍷 Go home for the month liquor

Patterns like "Sober October" urge individuals to remove liquor for a month, however on the off chance that you passed up this great opportunity this month, you can in any case take part in 30-days liquor free — and there are a couple of reasons you might need to attempt it, Dr. Leana Wen made sense of for CNN. Eliminating liquor from your life for a brief timeframe can assist you with evaluating your drinking propensities and distinguish expected issues, particularly on the off chance that you're worried about something like hitting the bottle hard or liquor use jumble. Skipping liquor can likewise prompt some medical advantages like better rest and weight reduction, and, surprisingly, diminished liver aggravation and lower pulse.

"Sleep Your Way to Better Health: Tips for High-Quality Rest"

 

 Sleep affects your health: How to improve your sleep quality

Insufficient sleep can lead to overeating and weight gain. 47% of Ukrainians reported sleep problems in 2023, compared to 41% in 2022, due to stress and war anxiety.

Sleep is the basis of physical and mental health and affects the overall quality of life. Its duration and quality are directly related to various aspects of daily life, including general well-being, mood and eating habits. This was reported by the Center for Public Health of the Ministry of Health of Ukraine, UNN reported.

Lack of sleep leads to overeating, increasing the risk of weight gain. During sleep, the body regulates two important hormones: ghrelin, which stimulates appetite, and leptin, which makes you feel full. When you are sleep deprived, ghrelin levels increase and leptin levels decrease, increasing your appetite. Tired people want to get their energy back quickly, which leads them to choose foods high in sugar and fat.

Lack of sleep also reduces motivation for physical activity. This leads to reduced energy and calorie intake, negatively impacting overall health.

Circadian rhythms, or body clocks, control our sleep and other important bodily functions. Disruptions to these rhythms can cause symptoms. According to a survey by Gradus Research, 47% of Ukrainians report sleep problems in 2023, up from 41% in 2022. The main contributing factors are stress, temperature changes, noise irritation, and war-related anxiety.

To ensure a restful night's sleep, you need to follow a few simple guidelines.

1. Create a routine: A regular sleep schedule helps prepare your body for recovery.

2. Prepare your sleeping area: A dark, quiet room and a comfortable bed promote better sleep.

3. Use your bed only for sleeping. Avoid working or eating in bed.

4. Do physical exercise, but not before going to bed.

5. Ventilate the room: Fresh air helps you fall asleep. 6. Avoid heavy foods and stimulants: Your last meal should be taken 4 hours before bedtime.

7. Use breathing techniques: Try the "4-7-8" breathing technique to relax.

"Live Longer, Live Better: 4 Essential Health Tips"

 4 Tips to Live a Longer, Healthier Life

 

 At this week's Fortune Most Powerful Women Summit, women's health leaders were in attendance with no shortage of advice for those looking to improve their life expectancy and health. 

During a panel discussion on how women can reclaim  midlife, Debra Whitman, executive vice president and chief public policy officer at AARP and author of The Second Fifty: Answers to the 7 Big Questions of Midlife and Beyond, shared four things: This is for anyone, not just women, who wants to live a longer, healthier life. 

1 ,Maintain healthy habits 

Whitman told Fortune during the MPW Summit that the foundation for a long, healthy life always comes from the basics: not drinking too much, not smoking, eating a healthy diet, maintaining a healthy weight, and exercising. These habits alone can help you live 10 years longer while  improving your overall health, she said. 

2, Strong relationships are essential 

Whitman pointed to one of the largest  studies on healthy aging by Harvard University, which found that participants with the best health outcomes had "really strong relationships and friendships" throughout their lives. 

3, Have a goal

Having a goal "can cut your risk of dying in half," Whitman said.

 Studies have shown that having a  purpose improves sleep,  immune systems and stress levels, according to the Mayo Clinic. Each of these three factors plays a key role in your overall health and longevity. It  also leads to a greater overall sense of fulfillment and purpose in your daily life. 

4, Think positively about aging 

One of the most important things Whitman says people should do is change their attitude towards aging. He says people who think positively about  aging are healthier, have a  lower risk of heart attack and dementia, and have larger brain volume.  

A Harvard study of more than 14,000 adults supports Whitman's statement. Participants who were most satisfied with aging had a 43% lower risk of dying from any cause within four years compared to those who were  least satisfied.    best  you can do for your health is to change the way you think about your future.

More information on "good aging": 

• Middle-aged women can thrive in the second half of life if they do these three things 
• The best places to retire in America are based on these four key factors 
• Why Shark Tank's Barbara Corcoran "should have seen a psychologist" while caring for her mother with Alzheimer's

"The Health Triad: How Fitness, Diet, and Sleep Influence Each Other"

 The domino effect of physical activity, good nutrition and good sleep

With National Nutrition Week starting today, learn how physical activity, nutrition and sleep can have a positive impact on your physical and mental health and wellbeing. 

The benefits of physical activity –  

The benefits of  a balanced lifestyle can have a positive impact on your physical and mental health. 

Incorporating regular physical activity and good eating and sleeping habits into your daily life can help prevent health problems and improve mental wellbeing. 

Follow your own path 

Finding a sport or physical activity  you enjoy can help you stay active,  motivated and healthy. 

Any physical activity is beneficial, whether you do it alone, with friends or pets, or at your local sports club. Activities you can  do alone or with others include: 

Going for a swim

Walking 

 Shooting hoops at a near football court 

 Yoga. 

Physical activity plays an important role in keeping people of all ages  active and social. 

Just 30 minutes of exercise a day can make a big difference in your health and well-being. 

If you have physical limitations or a medical condition that makes it difficult to be active, talk to your doctor or medical professional to find  activities that are appropriate for your age and abilities. 

Studies have shown that taking care of your physical health improves your mental well-being, and vice versa. When one weakens, the other can be affected. 

Reducing stress 

Manage symptoms of depression and anxiety 

To build social bonds with others. 

 Physical activity releases endorphins and serotonin from the brain, improving your mood. 

From daily exercise to fitness training, activity improves overall wellbeing. 

 Nourish your body and mind with the right foods

  Diet and nutrition can affect our mental health and physical performance.

It is important to eat a  variety of foods because: 

It helps provide the body with energy for sports and physical activity 

 It improves mental health 

They reduce the risk of chronic diseases such as heart disease and diabetes.

 A healthy diet includes: 

Lots of fruits and vegetables of different types and colors 

 Grain and cereal-based foods such as bread, rice and pasta 

 Lean meat (or plant-based alternatives such as tofu, nuts, seeds and legumes) 

 Dairy products such as milk, yogurt and cheese (or plant-based alternatives) 

 Drink plenty of water to stay hydrated – this helps the body  absorb nutrients and support the work of the body cells  

 Limit or “treat” unhealthy  foods and drinks, and those high in saturated fats, added salt, sugar and  alcohol. 

Combining a healthy diet  with regular physical activity such as sports creates a healthy lifestyle. 

Well-planned eating habits can help highly active people achieve peak performance. Find out more about the Australian Dietary Guidelines to help Australians eat healthy. 

Adequate sleep 

Getting enough  sleep is also an important part of  health and wellbeing. 

Sleep strengthens the immune system  and helps keep the heart and blood vessels healthy. It regenerates muscles and helps the brain retain information. 

Most adults need 7-9 hours of sleep a night to feel refreshed the next day. Establishing good habits is important to establish and maintain healthy sleep patterns. This may include: 

Go to sleep early and wake up early in the morning  every day

 Keep your bedroom dark, at a comfortable temperature, and with comfortable bedding 

 Ban screens in your bedroom. 

If you have problems sleeping, consult your doctor. 

Incorporating a balanced diet, exercise, and adequate sleep into your lifestyle will have a positive impact on your body and mind.

"Natural Tips for Holiday Weight Gain"

  

How to Gain Weight Naturally: Here are some healthy tips to gain a few pounds before the holiday season. 

Gaining weight healthily is hard. Here are some ways to gain a few pounds before the holiday season. 

How to Gain Weight Naturally: Here are some healthy tips to gain a few pounds before the holiday season 

The holiday season is fast approaching, and most of the  health advice focuses on losing weight to fit into the perfect outfit. But for some people, gaining weight healthily is the goal. Whether you want to gain weight for a low body weight, a fast metabolism, or simply for personal goals, it's important to do it in a healthy way without relying on unhealthy junk food. Here are 5 tips to naturally gain weight  before the holidays: 

1. Increase your calorie intake with nutrient-dense foods 

The key to gaining weight is to eat more calories than your body burns. However, that doesn't mean you should stuff yourself with unhealthy foods like potato chips and candy. Choose nutritious foods that provide both calories and important nutrients. These include whole grains, nuts, seeds, avocados, dairy products, and lean meats. 

A study published in the American Journal of Clinical Nutrition found that a diet rich in nutritious calories supports a balanced combination of muscle growth and fat storage. Incorporating high-calorie snacks like peanut butter sandwiches, yogurt, and granola can help you create a daily calorie surplus. 

2. Prioritize Protein for Muscle Mass 

If you want to gain weight, gaining muscle mass is preferable to gaining fat. Protein create a meager role in making  and repairing muscle. . Include protein-rich foods such as chicken, fish, eggs, legumes, and tofu in your daily diet. If you find it difficult to meet your protein needs through diet alone, protein shakes and smoothies are a practical and effective alternative. 

According to a study published in the Journal of Nutrition, people who want to gain weight should consume at least 1.2 to 1.6 grams of protein per kg of body weight every day. Protein intake combined with strength training can help you gain  muscle mass instead of excess fat.  Also read: From weight management to bone health, here's how pears benefit your overall health 

3. Focus on strength training 

Gaining weight doesn't just mean gaining fat. If you combine calorie intake with strength training, make sure the majority of the weight you gain is muscle. Exercises like squats, deadlifts, and bench presses focus on larger muscle groups and help you build muscle mass effectively. Aim for at least 3-4 days of strength training per week.  A study by the American College of Sports Medicine highlights that progressive resistance training (lifting heavier weights for longer periods of time) contributes significantly to muscle mass gains in people who want to gain weight. 

4. Eat frequently and don't skip meals 

One of the easiest ways to increase your daily calorie intake is to eat more frequently. Instead of limiting yourself to three large meals, try to eat five to six small meals throughout the day. Incorporating snacks between meals can help you reach your calorie goal without feeling  full or bloated.  A study published in the journal Appetite on eating behavior found that frequent eating habits are associated with higher total energy intake, which is key to weight gain. High-calorie, nutritious snacks such as nuts, cheese, and dried fruit are great snacking options. 

Also read: Metabolism and Weight Management: Experts explain the role of metabolism and weight management and gain strategies 

5. Stay hydrated, but avoid hydrating before meals 

While adequate hydration is essential for overall health,  drinking too much water before a meal can reduce your appetite. To maximize your nutrient intake, avoid drinking large amounts of water or  other fluids immediately before a meal. Instead, drink between meals. 

A study published in the European Journal of Clinical Nutrition suggests that while hydration is important for health, drinking excess fluids before meals can suppress hunger, making it more difficult for people trying to gain weight to consume the calories they need. 

Bottom line: 

You don't necessarily have to eat unhealthy foods or take extreme measures to gain weight naturally before the holidays. Increasing your calorie intake through nutritious foods, prioritizing protein, focusing on strength training, and eating frequently can help you  reach your goal weight  in a healthy and sustainable way. 

Always consult with your doctor or dietitian before making any major changes to your diet or exercise program, especially if you have any existing medical conditions. Healthy weight gain takes time, so get started on these exercises early and enjoy the holiday season feeling strong and confident in your body! READ MORE

"The Magic Dentist: Keeper of Healthy Smiles"

 The Magic Dentist Guardian of Healthy Smiles 

 

Nicky Rowland,  founder of the charity The Magic Dentist, shares more about her mission to use magic to address the dire state of dental health in children across the UK. 

In a world where technology advances by leaps and bounds, education is also undergoing major changes. However, a key aspect is often overlooked: the importance of early dental health education for children. This is where The Magic Dentist comes in. This character doesn’t just treat cavities and perform regular check-ups, he uses magic to educate and empower children to take  their dental hygiene into their own hands. By instilling dental health habits early in life, The Magic Dentist represents the important role dental health education plays in children’s overall well-being. Figure 1 

Children's dental health is in a dire state  

The Magic Dentist charity works to improve the dental health and hygiene of children in the UK and beyond. The dire state of children's dental health is further exacerbated by a lack of access to dental  services and the poverty crisis. Tooth extractions are the leading reason for hospital admissions for children aged 5-9 in the UK. According to government statistics for 2022-2023, there were 47,581 admissions for tooth extractions for children aged 0-191. This is a 17% increase on the previous  year. It cost  the NHS £40.7 million1 and unfortunately, the problem is entirely avoidable.

 Guardian of Children's Smiles 

The Magic Dentist is not just a figurative figure. He is a symbol of what dental care should be in children's eyes  and a role model to combat the horrific statistics mentioned above. It creates a fun and educational environment that stimulates children's enthusiasm and curiosity  about  oral care. Instead of being scared of the dentist's chair, children are excited to learn  how to keep their teeth healthy and strong using magic as a tool. 

The idea of ​​the Magic Dentist changes the traditional role of the dentist from simply treating dental problems to one that empowers and educates young patients. By integrating magic, interactive learning, and visual storytelling, children are naturally curious and tend to imitate adult behavior. When the dental clinic becomes a place of positive reinforcement,  children are more likely to develop healthy dental care habits from an early age.At Magic Dentist, brushing your teeth, flossing and regular dental visits feel like a magical adventure, rather than an experience riddled with negative emotions.  

Oral Health and Its Impact on Whole-Body Health 

The connection between oral health and overall well-being is important, yet often overlooked. Poor oral hygiene can lead to tooth decay, gum disease, and even the spread of infection to other parts of the body. For example, bacteria from the mouth can enter the bloodstream, increasing the risk of heart disease. Teaching children  proper oral hygiene  not only helps maintain their smile but also improves their overall health. 

Untreated tooth decay is one of the most common chronic diseases in children. Not only does it affect their ability to eat and speak, but it can also  have a lasting impact on their cognitive and physical development. Children with severe oral health problems are more likely to miss school, suffer from difficulty concentrating due to pain,  experience low self-esteem and  social exclusion. 

In addition, poor oral health can affect their diet. Children with tooth decay may have difficulty chewing, which often limits their diet to soft, less nutritious foods. This can lead to malnutrition, further impacting their physical growth and overall health. 

Adopt a School 

Through early education, children  learn  habits and routines that prevent these problems before they occur. Magic Dentists help children understand the importance of brushing their teeth twice a day, flossing, and visiting the dentist regularly. More importantly, this education extends beyond the individual child, and children often pass these lessons on to their parents and siblings, creating a ripple effect for families and communities. Figure 3 

In April 2025, The Magic Dentist charity will launch its Adopt a School program, which encourages sponsors and dental practices to use Magic Dentist resources to fund oral health education in local primary schools in lower socio-economic segments of the population. The requirement is for dentists to attend Magic Dentist Train the Trainer events and learn how to lead teachers to deliver oral health education at the right level with the right content and messaging. All  education is based on magic, which research shows increases engagement, improves motivation, retains what is learned, and empowers those who learn the tricks. The practice will then take over the school, training teachers, supporting classroom teaching, and running fun workshops with  children. Participating dental clinics host a "Magic Dentist Day" and are encouraged to  invite  children from school to the dental clinic for a check-up, basic treatment if required and  fluoride varnish as a preventative measure. Where NHS care is not available, ongoing dental care is provided through the Magic Dentist dental care plan. 

Empowering children to take responsibility for their own health 

The Magic Dentist is a powerful metaphor for how oral health education can change children's lives. By making oral health engaging, fun and educational, dentists can help children develop habits that lead to lifelong health. Oral health education is not just about preventing cavities; it's about teaching children the importance of self-care, responsibility and self-determination. Learning to  care for their teeth lays the foundation for a healthier future, and Magic Dentists are essentially guardians of not just smiles but overall well-being.

"Sustainable Diets vs. GLP-1: A Comparative Analysis"

 New analysis compares results of sustainable diets with those of GLP-1 

 A new analysis of different eating habits suggests that sustainable habits such as calorie counting are a viable option for people who can't use GLP-1 to lose weight. 1 Some of the data even suggests that adopting these habits may lead to faster weight gain. loss. 

Digital Wellness used anonymized user data from the Mayo Clinic Diet. The data showed that dieters who participated in the program lost up to 13% of their weight in the first six months. During the same  period, those who used GLP-1 lost about 2.3% of their  weight. The analysis also showed that dieters who used sustainable weight loss methods typically maintained their weight  for at least a year.  In a press release,  Dr. Donald Hensrud, MD, MS, editor of dietetic medicine at Mayo Clinic: "Early weight loss may be a sign that you can succeed with your lifestyle alone. Adults who don't want or can't tolerate weight-loss drugs can still achieve great results with a healthy weight-loss program." 

"Developing healthy habits doesn't require perfection. For example, participants didn't completely avoid sugar or alcohol, they just practiced these habits more consistently than others," said Tara Schmidt, senior dietitian at Mayo Clinic Diet. Schmidt is host of the webcast "Mayo Center on Sustenance" and co-creator of "Mayo Facility Diet: Weight reduction Medications Release."  

The habits that led to sustained weight loss described in the analysis  were following a proven diet plan, regularly monitoring food and drink, watching sugar and alcohol intake, eating fruits and vegetables regularly, and avoiding eating out too frequently. 

But the Mayo Clinic Diet isn't against taking weight-loss drugs. In January of this year, the company announced the launch of its Clinical Weight Loss Solution, which offers patients the option of virtual visits with certified physicians who can provide access to weight loss medications. 2 

In a press release issued at the time,  Andres J. Acosta, MD, medical advisor for Mayo Clinic Diet, said: "With this new program, Mayo Clinic Diet can now offer a complete clinical solution for weight management, providing valuable clinical support to help patients use weight loss medications effectively so they have every chance to lose weight successfully." 

 Acosta proceeded, "Mayo Center Eating regimen presently offers three uncommonly planned programs: our honor winning leader online eating regimen program, the Rx Sidekick program for individuals right now utilizing weight reduction meds, and the and the Medical Weight Loss Rx program, which launches today for new members looking for weight loss medication options." 

 Mayo Clinic Diet previously discussed the Rx Companion program in November of last year. 3 At that time, Acosta said: "Weight loss drugs can be a great tool for weight loss, but they should be accompanied by a lifestyle and dietary behavior change program, like the one from the Mayo Clinic." Lifestyle changes are essential to prevent weight regain after stopping weight-loss medication. All of the breakthrough weight-loss drugs available today have been studied in studies that take into account key lifestyle factors."