"Food as Medicine: How Dietary Habits Impact Your Health Journey"

 Dietary habits affect health risks and benefits 

New study highlights the impact of highly processed foods and hydration on overall well-being 

Recent studies have highlighted the significant impact of dietary habits on health, focusing on two main themes: the health impact of highly processed foods and the positive effects of water intake. 

First, let's  look at highly processed foods. These are foods made with additives such as preservatives, colorants, and flavorings, which, although practical, often pose a health hazard. A new study has led experts to limit the intake of these foods as they may be linked to psoriasis, a chronic skin disease characterized by inflamed, scaly patches on the skin. Researchers have warned about the negative health effects of consuming too many highly processed products, which have already been linked to a variety of health problems, including heart disease and obesity. Research shows that psoriasis, like other inflammatory diseases, can be triggered by diet. Eating highly processed foods has been linked to many health problems,  from insomnia to increased risk of chronic diseases. Despite the popularity of these convenient alternatives, experts are urging consumers to rethink their diet for  their long-term health. 

Then there's the role of hydration. This topic is framed by new findings from a team at the University of California, San Francisco, which suggest that drinking about eight glasses of water every day can be beneficial for health. The results of 18 randomized controlled trials showed that hydrating the body plays a key role, especially in kidney health and effective weight management. 

Dr. Benjamin Breyer, lead researcher, emphasized the importance of the data, saying, "For such a broad and simple intervention, the evidence has not been conclusive and the benefits have not been well established, so recently published studies have revealed tangible outcomes – such as maintaining kidney stone prevention and helping some people lose weight. The results may seem familiar, but they mirror the long-standing advice to meet your daily water intake. 

But that's not all. Besides kidney stones, reports have shown that increased water intake may reduce migraines and urinary tract infections, showing the widespread benefits of adequate hydration. Water can be invaluable, especially for those with certain health issues such as high blood pressure or diabetes, as it helps control blood sugar levels and regulate blood pressure. 

Still, it's important to realize that there's no one-size-fits-all approach to hydration. Dr. Breyer warns against excessive fluid intake and advises focusing on personal health needs  when considering water intake habits. 

While the benefits of water are extolled, the flip side of the coin is alcohol consumption. While certain public health messages warn against drinking alcohol, surveys show a worrying trend: Fewer than half of Americans are aware that their drinking habits could significantly increase their risk of cancer. A recent national survey conducted by the Annenberg Public Policy Center concluded that 60% of respondents were unaware of this danger. 

This low awareness may be due to advertising emphasizing the social benefits of alcohol, overshadowing warnings about its risks. Center director Patrick Jamieson noted that health messages are often hard to cut through the noise of marketing campaigns, making  awareness essential. 

The survey also revealed misconceptions. Some respondents thought alcohol could prevent cancer, but health statistics show otherwise. The CDC has already outlined how limiting or eliminating alcohol can reduce cancer risk, but that message doesn't seem to have permeated the public consciousness as fully as hoped. From this body of evidence, it's clear that our dietary habits, from what we drink to what we eat, play a major role in not only our immediate health, but also our long-term health. Is there one lesson to be learned from all of this? Knowledge is power. Being aware of how highly processed foods  contribute to health problems and learning about the benefits of staying hydrated can help you build a healthier lifestyle. 

Experts argue that we need to take control of our dietary habits, whether that be by avoiding highly processed foods high in additives or making sure we stick to recommended amounts of fluid intake. Given the rise in diet-related chronic diseases, this awareness is more important than ever. 

overall, healthy living starts at the supermarket and at the kitchen table. Eating whole foods, drinking enough water, and being mindful of the effects of alcohol can mean the difference between thriving and simply surviving. Adapting these habits can not only improve personal health, but also significantly improve public health.

"Stay Fit in the Cold: Essential Winter Diet Tips for Weight Loss"

 7 Diet Tips to Lose Weight in Winter 

Winter can be an ideal season to achieve your weight loss goals if you take the right approach. Here are some diet methods you can try this winter. 

 It's easy to forget to stay hydrated in the winter, but it's important to stay hydrated if you want to lose weight. 

Certain strategies can help you lose weight  during the winter,  when cooler temperatures and holiday sins can make it harder to lose weight. Winter can increase your desire for home-cooked meals and reduce exercise, but it's also  an opportunity to focus on nutritious foods and hearty meals that promote satiety . Devouring warm, nutritious nourishments, regular create, and metabolism-boosting flavors can back your weight misfortune efforts. With the right approach, winter can be an ideal season to achieve your weight loss goals while enjoying healthy, satiating meals. Read on for some diet tips you can follow  to lose weight this winter. 

 These diet tips will help you start losing weight  this winter 

 1. Incorporate seasonal vegetables 

Winter is rich in nutritious vegetables such as carrots, spinach, beets, and radishes, which are low in calories but rich in vitamins, minerals, and fiber. These vegetables can be used in soups, stews, and salads to make you feel full and aid digestion. The fiber in these vegetables slows  digestion, reducing overeating and curbing cravings for unhealthy snacks. 

2. Use  spices that boost metabolism 

Adding spices like cinnamon, ginger, turmeric, and black pepper to your diet can boost your metabolism. These flavors create thermogenesis, the prepare by which your body burns calories and produces warm  For example, cinnamon stabilizes blood sugar levels and reduces sugar cravings, while ginger improves digestion and suppresses appetite, making it a great addition to your winter diet. 

3. Choose warm, hydrating drinks 

We tend to forget to stay hydrated in the winter, but it's important to stay hydrated if you want to lose weight. Choose warm drinks such as herbal tea, lemon water, and green tea to hydrate your body  and boost your metabolism. For example, green tea is rich in antioxidants and catechins that support fat oxidation and increase calorie burning. 

4. Eat protein-rich comfort foods 

During the winter months, you can satisfy your cravings for comfort foods  with healthy, protein-rich options. Foods like lentil soup, chickpea stew, grilled chicken, and paneer (Indian cottage cheese) can make you feel full while preventing muscle loss. Protein requires more energy to digest, boosts your metabolism, and keeps you fuller for longer, helping to prevent unnecessary snacking. 

5. Choose complex carbohydrates over refined carbohydrates 

 Instead of  refined carbohydrates like white bread, sugary snacks, and pastries, opt for complex carbohydrates like oats, quinoa, sweet potatoes, and whole grains. These foods provide sustained energy and prevent  blood sugar spikes that lead to fat storage and cravings. 

6. Eat Nuts and Seeds Wisely 

Nuts and seeds like almonds, walnuts, flaxseeds and chia seeds are great winter snacks. They're packed with healthy fats, protein and fiber, helping to curb hunger and reduce overall calorie intake. Toss a handful of roasted nuts or a pinch of chia seeds into your yogurt to get essential nutrients to keep you energized throughout the day.  

7. Take advantage of early morning sunlight 

In winter,  sunlight helps regulate  circadian rhythms and boosts Vitamin D levels, which are essential for  a healthy metabolism. Sunlight also promotes physical activity by elevating your mood and motivating you to stay active. 

 Disclaimer: This substance, counting exhortation, is for common data purposes as it were. It is never a substitute for qualified restorative supposition.

Always counsel a master or your specialist for more data. NDTV does not expect any obligation or risk for this data.

Reduce Hair Loss: 5 Drinks for an Empty Stomach

 5 effective drinks to drink on an empty stomach to reduce hair loss and promote hair growth in just one month 

Home remedies to prevent hair loss in winter: Drink these 5 drinks on an empty stomach in the morning  to promote hair growth in just one month. 

 Winter hair loss prevention: 

Hair loss is a common problem faced by both men and women due to stress, improper diet, hormonal imbalance or environmental factors. While many products claim to promote hair growth, sometimes the simplest remedies can work wonders. Starting your day with a natural, nutritious drink can improve the health of your hair  from the inside out, promoting growth and reducing hair loss in just one month. Here are 5 effective drinks to drink on an empty stomach that you can incorporate into your morning routine to revive your curls naturally. 

Hair loss solution: 5 best morning drinks for thicker, healthier hair in 30 days 

Struggling with extreme hair loss? Try incorporating these 5 morning drinks on an empty stomach into your daily routine to get thicker,  healthier hair in just 30 days. 

Aloe vera juice 

 Aloe vera juice is highly valued for its soothing properties and is packed with vitamins and minerals that promote hair growth.. Drinking aloe vera juice on an purge stomach can decrease irritation and make strides blood stream to the scalp . This natural remedy strengthens hair follicles and slows down hair loss, making it an excellent option for those looking to improve their hair health. 

Green tea 

 Green tea is rich in antioxidants, especially catechins, which  help minimize hair loss. Drinking a sip of green tea first thing in the morning stimulates your metabolism and improves your overall health. Antioxidants fight oxidative stress that causes hair loss, and anti-inflammatory properties soothe the scalp, creating a healthier environment for hair growth. 

Fenugreek Seed Water 

Fenugreek seeds are rich in nutrients that have a positive effect on hair health. By soaking the seeds overnight and drinking the flavored water on an empty stomach, you can provide your hair with essential vitamins and minerals. This drink strengthens hair follicles, reduces dandruff, and promotes hair growth. The high protein content of fenugreek also helps repair damaged hair, making it an effective treatment for hair loss. 

Coconut Water 

Not only is coconut water refreshing, it is packed with nutrients that support hair health. Consuming coconut water on an empty stomach hydrates the body and provides it with essential electrolytes. The natural sugars and vitamins increase blood circulation, ensuring that hair follicles receive the  nutrients they need for active growth. Regular consumption visibly improves hair structure and volume. 

What happens to your body if you eat ginger each day for a month

 Beetroot juice 

 Beetroot juice is a nutritional powerhouse that can significantly improve your hair health. Rich in vitamins A and C, iron, and potassium, beetroot juice increases blood circulation in the scalp. Drinking it on an empty stomach improves hair health and promotes new growth. In addition, the antioxidants in beets act against free radicals that can damage hair follicles. 

Hair loss is a stressful issue, but  you can take control of your hair health with some easy-to-prepare natural remedies. These 5 powerful morning drinks (Amla juice, Aloe Vera juice, Fenugreek water, Green tea with lemon, Coconut water with curry leaves) provide a holistic approach to reduce hair loss and advance unused hair development inside a month.

Consistency and a healthy lifestyle are the keys to lustrous, thick hair. Start your morning with these simple yet effective drinks and experience a transformation in your hair health. Your journey to stronger, healthier hair starts with what you drink. 

 

 Disclaimer: This article is for enlightening purposes as it were and does not constitute therapeutic exhortation.. Always consult with a doctor or dermatologist before starting any new diet or hair care regimen, especially if you have any pre-existing medical conditions or allergies.  

Results may change depending on person wellbeing components.

"Self-Care During the Holidays: Prioritizing Your Mental Well-Being"

 Mental Health and the Holidays: 9 Self-Care Tips 

 

The holidays are a time of celebration for many, but they can also increase stress and negatively impact mental and physical health. 

Self-care and stress reduction are possible during the holidays as well as any time of the year through healthy habits like learning to say "no." 

Other tips for taking care of yourself during the holidays include being realistic, journaling your feelings, volunteering, and asking for support. 

Individuals frequently depict special times of year as "the most superb season," loaded with family, companions, festivities, customs, and encouragement. , and good cheer. But for some people, the holidays can increase stress and worsen their physical and mental health. Consider: 

A 2023 American Psychological Association survey found that 41% of adults report increased stress levels during the holidays. 

 Among people  with  mental illnesses, 64% said their symptoms got worse around the holidays.2 

During the holidays, it's especially important to pay attention to how you're feeling and look for ways to reduce stress whenever possible. Here are some ideas, from practicing gratitude to helping others to journaling your thoughts and feelings. 

9 Self-Care Tips to Support Your Mental Health During the Holidays 

 1. Practice Gratitude 

Studies have shown that people who practice gratitude not only experience lower stress levels, but also experience less pain, sleep better, have stronger immune systems,  healthier relationships, and  better work performance.3 Gratitude can be manifested in a variety of ways.

- When you feel thankful for an encounter, record it on a piece of paper and placed it in a container.  . Each month, choose a few experiences to read and  share with others. 

Every day, write down at least one thing you're grateful for that day. It could be something as simple as  beautiful flowers, someone smiling at you, or just getting out of bed. 

2. Acknowledge your emotions 

Every emotion you experience is valid. Allow yourself  to feel every emotion. You may experience conflicting emotions, such as sadness or joy, over the holidays, and that's okay. Using an emotions checklist can help you  identify your emotions more accurately. It may be helpful to write down your feelings in a journal or share them with someone you trust. 

3. Learn how to say "no." 

It very well may be enticing to say "OK" to everything, particularly around special times of year . Saying "yes" when you really meant to say "no" can lead to bitterness or feelings of overwhelm. Remember that "no" is a complete sentence and you don't have to explain your decision to others. 

4. Be Realistic 

There are only 24 hours in a day.. Make a rundown of every one of your occasions and responsibilities for the occasion and focus on them.  Remember that it's okay to turn down an invitation or consciously choose to only attend a certain number of holiday events in a certain time period. For example, you could choose to only attend one event each weekend. 

5. Stick to Healthy Habits 

In the hustle and bustle of the holidays, it's easy to forget  the basics. Healthy foods can improve your mood, 4 Sleep has been shown to support cognitive skills like attention, learning, and memory, and increase positive emotions. 5 Physical activity reduces anxiety, depression, and low mood, leading to improved self-esteem and cognitive function

 6 Here are some ways to prioritize healthy habits: 

 Eat - Eat a solid tidbit prior to going to special festivals.. Load your plate with fruits and vegetables,  use low-fat and low-sodium ingredients when possible, and enjoy smaller portions of higher-calorie foods. 7 

Sleep – The National Sleep Foundation recommends sticking to a sleep schedule that includes going to bed and waking up at the same time each day, creating a  dark, quiet, comfortable temperature bedroom that's conducive to sleep, and  exercising daily.. Try not to eat or drinking three hours before bed. 

Exercise – Visit your local senior center to see what physical activity options are available.  Go for a stroll outside or have a dance party

 6. Get creative 

 Imagination comes in many structures and anything is possible for you. Try drawing, painting or crafting. Get creative with  holiday baking or try a new recipe. . Compose a sonnet or a brief tale.

7. Donate and help others 

Chipping in increments life fulfillment and diminishes side effects of misery and tension. Participants in The United Healthcare/Volunteer Match study reported higher  life satisfaction, a greater sense of control over their lives, and feeling healthier both physically and mentally. Older adults in particular reported  more positive attitudes toward aging and greater control over their health. Figure out how to get involved that best suits you, your qualities, and your abilities . Volunteer at a local organization, send someone a card, donate to a charity, adopt a family member, pet, or child, cook a meal or make a snack for someone, etc. 

8. Journal 

Write a sentence each day that describes your day. Or try writing in a free-flowing, stream-of-consciousness style for a set period of time (5-10 minutes). Write about your feelings and judgements without censoring them. It can also be helpful to write down three things that are bothering you and one action step to alleviate those worries. 

9. Reach out to others 

If you feel alone or isolated, reach out to your support network.  In case you or a companion or relative are experiencing a profound prosperity crisis, call 988.. . Connect with trained crisis counselors who can provide free, confidential emotional support and connect you to local resources. 

Be kind to yourself through the joys and challenges of the holidays, not just during the holidays but throughout the year. And remember  author L.R.'s self-care tips:

Healthy Living Through Holiday Cheer

 Tips to stay healthy while enjoying holiday fun 

Many families eat together during the holiday season. 

There's nothing wrong with indulging in holiday treats, but you should be careful about the amount you consume. 

Eating cold snacks and not worrying about seconds is the way to stay healthy. 

Get some exercise during the Christmas season and make exercise a family activity. 

 From year-end parties and family meals to lunches and barbecues with friends,  summer brings with it a lot of food. 

As much as we enjoy a variety of cuisines at various celebratory occasions, we also need to be mindful of our weight and health. 

This doesn't mean you shouldn't enjoy feasting at any event you attend, you just need to be mindful of your food intake. 

 "It's important to be kind to yourself and make the most of your social gatherings during the holidays.  Don't let one meal detract from your overall healthy lifestyle.  Have fun and then return to your normal habits." "Decide on the snacks you really love and skip the ones that don't add much value," says Letha Harms, a ,  nutritionist and president of the Association of Dietitians of South Africa (ADSA).  

Letha and ADSA nutritionist and spokesperson Faaiza Lahar share some nutrition tips to help you maintain your summer body even after summer is over. 

1. Cold delicacies 

In summer, high temperatures make it  easier to eat cold meals and drinks. So instead of  a hot English breakfast, you can have a light fruit and vegetable salad or even a smoothie. 

2. Eat a balanced diet 

When ordering and plating your food, choose larger portions of lighter side dishes and pair them with smaller main dishes to create a healthier balance. 

For example, if your meal consists of vegetables and meat, make sure  the vegetable portions are larger than the meat portions. 

This Healthline article suggests putting vegetables on your plate and eating them first to ensure you get your fill of vegetables before filling up on other, more substantial foods. 

  3. Don't take seconds 

 Order only once and eat everything you want in small portions so you don't have to go for seconds. 

Also, eat slowly, savoring the food on your plate, so that by the time you're done, you're full and won't need seconds. According to an article in Healthline, eating slowly gives your stomach enough time to send hormonal signals to your brain that you're full, eliminating the desire to go for seconds. 

4. Plan ahead and bring pre-event snacks 

Don't fast all day just because you have a special meal later. Plan your meals accordingly and prepare snacks before the event so you aren't hungry or overeating when you arrive, especially if most of the food  served at the event is  junk food. 

5. Take a walk after meals and keep exercising 

Just because you're on vacation doesn't mean you have to stop training. Stay active on your days off or treats. 

 . . Even a little extra exercise during the holidays can be very helpful for anyone," explains Dr. Suzanne Votruba, a researcher in obesity and nutrition at the  National Institutes of Health, in a News in Health article. Jodi Engel, a  registered dietitian and nutritionist at the National Institutes of Health, adds that exercise can be a family activity, especially after days of overeating. 

An after-dinner walk is also a  way to burn calories on the weekend.

Your Winter Wellness Guide: Stay Warm, Stay Well

 Winter Wellbeing Tips: Follow these tips to help your wellbeing this colder time of year.

In this article, we share a few hints to remain sound this colder time of year.

 Seasonal foods boost your health  

Health tips can significantly improve your  winter health by helping your body adapt to the challenges of cold weather and seasonal changes. In winter, your immunity weakens and you are more exposed to hot and dry air, increasing your risk of illnesses like cold, flu, and respiratory infections. Cold weather can lower your energy levels and aggravate conditions like arthritis, asthma, and dry skin, so it is important to protect yourself during this time. Read on for some tips that can help you boost your health this winter.  

   Tips  how to Stay Healthy in Winter   

1. Eat Seasonal Fruits and Vegetables 

Seasonal produce like oranges, grapefruit, carrots, spinach, sweet potatoes and pumpkins are packed with important vitamins and antioxidants. The vitamin C in citrus fruits boosts your immune system, while the beta-carotene in carrots and pumpkins supports skin health and vision. Including these in your diet can give you more energy  and help your body resist winter illnesses. Add them to soups, salads and hot meals for a nutritional boost. 

2. Ensure adequate hydration 

Although the urge to drink water decreases in winter due to reduced sweating,  dehydration can still occur. Dry indoor air and cold weather can make your body crave fluids. Drink warm herbal tea, soup, or hot water with lemon to stay hydrated and stimulate your metabolism. Proper hydration also helps prevent dry skin, fatigue, and other problems associated with dehydration. 

3. Dress in layers 

Cold temperatures require you to wear multiple layers of clothing to keep you warm. Choose a base layer made with moisture-wicking fabric, an insulating mid-layer made with fleece or wool, and a waterproof outer layer to protect against wind and snow. Keep your hands and feet warm with gloves, a hat, and thick socks to prevent  frostbite and hypothermia. 

4. Moisturize and protect your skin 

Cold air can strip your skin of its natural moisture, causing dryness, peeling, and irritation. Use a rich, oil-based moisturizer to help retain moisture, especially after bathing. Lip balm and sunscreen are also important to protect your lips and exposed skin from cracking and UV damage, which can also occur in winter. 

5. Exercise regularly 

While winter often makes us less excited about outdoor activities,  staying active is essential for our physical and mental health. Do indoor workouts at home, such as yoga, pilates, or cardio. If you love the outdoors, activities like brisk walking, jogging, or even winter sports can help you stay healthy. 

6. Maximize your sun exposure 

Limited sun exposure in winter can  lower your vitamin D levels,  weaken your immune system, and affect your mood. Try to spend at least 15-20 minutes outdoors each day, preferably around midday when the sunlight is strongest. 

7. Use a humidifier indoors 

Indoor heating systems tend to dry out the air, worsening breathing problems and dry skin. Using a humidifier can help maintain optimal humidity levels, making breathing easier and preventing conditions like sinusitis.  .. Adding essential oils like eucalyptus or lavender to your humidifier can also help you relax and improve air quality. 

8. Drink immune-boosting beverages

 Incorporate beverages like ginger tea, turmeric milk and home grown teas in your everyday daily practice. These hot drinks not only warm you  but also have antibacterial and anti-inflammatory properties. For example, ginger and turmeric soothe a sore throat and boost your immune system, while herbal teas like chamomile promote digestion and relaxation. 

Disclaimer: This content, including advice, provides general information only.  . It is never a substitute for  qualified medical opinion. Always consult a specialist or your  doctor for more information. 

  

"Why We Crave Sweets and How to Conquer Them"

 Why sweet cravings sometimes take precedence and how to surpass them 

 

What is the solution to sweet cravings? It starts with recognizing the desires for what they are and countering them with smarter habits. 

 Sweet cravings can be damaging to your health 

 Have you ever found yourself  rummaging through your cupboards like a sugar-fueled pirate, desperately searching for candy? A craving for chocolate, kaju katri or cookies takes over, leaving you restless, moody and almost going crazy. But why does this happen, and more importantly, how do you prevent your health goals from being put at risk? While an occasional sweet craving is quite normal, persistent and overwhelming cravings can mean more than just a penchant for dessert. According to Delhi-based nutritionist Dr. Divya Sharma, these cravings can indicate nutritional deficiencies, hormonal changes, or even stress-related energy slump. Frequent sugar intake can be detrimental to your health if left unchecked. 

The science behind sweet cravings 

"Sweets give the body  quick energy. When we are physically or mentally fatigued or under stress, our body craves instant energy, and sweet foods provide it conveniently," explains Dr. Sharma. Fluctuations in blood sugar  and hormonal changes can also heighten these cravings, especially for women. While it's perfectly normal to consume sugar occasionally, uncontrolled snacking can lead to serious health problems, from weight gain to  increased risk of diabetes. 

Sugar may seem like a harmless indulgence, but excessive consumption can gradually develop into bigger problems, from unwanted weight gain to metabolic disorders. Dr. Sharma emphasizes that adopting healthier habits,  moderation, and  lifestyle changes are key to curbing sweet cravings without completely sacrificing pleasure. 

6 Ways to Overcome Sweet Cravings 

1. Eat a balanced diet 

Your body craves sweets when it needs quick energy, but that means you might not be getting enough nutrients. Load your plate with protein, fiber, and healthy fats (foods that stabilize blood sugar  and control appetite). Think of it as  insurance for those late-night chocolate cravings. 

2. Get enough sleep 

Not only does lack of sleep make you feel groggy, it also throws your hunger hormones off balance. Getting enough rest helps you maintain  energy balance and curb your sweet cravings. 

3. Master the art of stress management 

Stress is like a marionette pulling your sweet strings. Deal with it with daily exercise, yoga, and meditation. Not only will you feel calmer, but you'll also have less sweet cravings. 4. Swap candy for natural treats 

When the sugar monster strikes,  instead of digging into a tub of ice cream, reach for some fruit or dried fruit. They're sweet, satisfying, and have real health benefits. 

5. Drink like it's your job 

Here's a surprise: dehydration can sometimes masquerade as a sweet craving. Keep a bottle of water  handy and make hydration a daily routine. Your body will thank you, and your hips will thank you too. 

6. Seek Professional Help 

If your cravings seem like a sugar obsession, it's time to get support. Talk to a nutritionist or doctor to address the underlying issues and receive personalized strategies to help you regain control. Next time you feel the temptation of a ladoo or  brownie, remember this: a little mindfulness and a few smart changes can go a long way. After all, you are sweeter than sugar, so it's only natural that you  feel great. 

(Disclaimer: The information provided in this health-related article is for general informational purposes only and does not constitute medical advice. It is not intended to substitute for professional health advice, diagnosis, or treatment. . Continuously look for the counsel of your doctor or other qualified medical services supplier on the off chance that you:

"Improve Blood Flow in Diabetic Legs"

 Tips to improve blood circulation in legs if you have diabetes 

Great blood flow is significant for everybody, except particularly for individuals with diabetes. Poor perfusion can lead to serious complications such as peripheral artery disease (PAD) and critical limb ischemia (CLI). 

There are practical ways  to improve blood flow in your legs, from home remedies to  advanced medical procedures. However, it is important to understand that conditions such as PAD and CLI can affect blood flow in your legs. 

CLI is the consequence of lacking blood stream to the legs and feet, brought about by atherosclerosis or plaque development in the corridors that supply blood to the lower legs  ankle, or foot pain at rest, especially at night, and non-healing ulcers on the legs or feet with or without pain. 

Alex Powell, MD, diagnostic radiologist and interventional vascular  radiologist at Baptist Health Miami Cardiovascular Institute. 

"For example,  a patient with severe diabetes may come into the office with a small wound on their foot," explains Alex Powell, MD, a specialist in diagnostic radiology and interventional vascular  radiology at Baptist Health Miami Cardiovascular Institute.. "Sadly, after they get a pedicure or something, or after they cut their nails, they end up with a little injury  It doesn't seem like it at first. But over time, unnoticed, patients can suffer significant amputations. 

Peripheral arterial disease (PAD) is a condition that occurs when the arteries that supply blood to the legs and feet become narrowed or blocked, often due to plaque buildup. The  three main risk factors for PAD are diabetes, high blood pressure, and smoking. While not all PAD patients experience symptoms, many may experience weakness, fatigue, pain, and cramps in the legs and feet, especially during physical activity. 

Early discovery of Cushion and CLI is significant for counteraction." The previous you treat it, the better the result," said Dr.  Expecting we contract this illness early, we can really treat it on a transient explanation.

 

.   But if you come in with a large wound or other high-risk complications, you're likely going to have a longer hospital stay. So, we're shifting direction a little bit, but CLI is still  incredibly underdiagnosed and underestimated." 

Here are some practical tips to improve blood circulation: 

1, Stay active: Engage in regular exercise, such as: B. Walking significantly improves blood circulation.  Intend to get no less than 30 minutes of moderate activity most days of the week. Continuously counsel your PCP prior to beginning another activity program.

2, 

Elevate your feet: Elevating your feet can  reduce swelling and improve blood circulation. Try elevating your feet  on a pillow while you rest. 

3, Warm foot baths: Soaking your feet in warm (not hot) water can stimulate blood circulation. You can also add Epsom salt for added benefits, but don't soak if you have  open wounds. 

4, Massage: Gently massaging your feet and legs can help improve blood circulation. Consider using  a warming oil or cream. 

5, Compression socks: Wearing compression socks can provide gentle pressure to your feet and legs, improving blood circulation. Be sure to choose a snug-fitting pair, recommended for diabetics.

 Nutritional Advice 

1, Eat Healthy: A diet rich in fruits, vegetables, whole grains, and lean proteins helps regulate blood sugar and blood pressure levels. Foods high in omega-3 fatty acids, such as salmon and walnuts,  also support vascular health. 

 2, Drink plenty of water: Drinking plenty of water keeps your blood circulating. Aim for at least eight glasses per day, depending on your activity level and the weather. 

Medical Interventions 

1, Drug Therapy: Depending on your situation, you may need medication to improve blood flow and lower your blood pressure. Physical Therapy: A physical therapist can develop a personalized exercise program to improve circulation and overall mobility. 

2, Surgical Options: In severe cases of PAD or CLI, surgical procedures such as angioplasty or bypass surgery may be needed to restore blood flow. 

3, Regular Checkups: Make sure to see your doctor regularly to monitor the health of your feet and treat any circulation problems promptly. 

Why should people with diabetes worry about poor circulation in their feet? 

 People  with diabetes should pay special attention to circulation problems in their feet for a few important reasons:  

• Increased Risk of Complications: Diabetes can cause nerve damage (neuropathy) and poor  circulation, making  minor foot injuries more likely to go unnoticed. Impaired blood flow reduces the body's ability to heal these injuries, increasing the risk of infection and ulcers. 

• More Likely to PAD and CLI: People with diabetes are three to four times more likely to develop peripheral arterial disease (PAD).. This condition limits blood stream and, whenever left untreated, can prompt basic appendage ischemia (CLI)  CLI carries a significant risk of developing serious complications, including limb loss. 

• Deferred Mending: Great blood course is fundamental to give supplements and oxygen to tissues.  When blood circulation is impaired, the healing process slows down. This means that even small cuts and scrapes can become serious problems if they don't heal properly. 

• Impact on quality of life: Diabetic foot complications  can cause chronic pain, limited mobility and difficulties with daily life. This not only affects physical health, but can also have emotional and psychological effects. 

Improving blood flow in the feet is essential to treating diabetes and preventing serious complications. With home remedies,  a healthy lifestyle, and  medical advice if needed, you can take proactive steps toward improving the health of your feet.

  

Simple Daily Tips for Mental Wellness

 5 straightforward each day Propensities to boost Your intellectual wellness And nicely-being

include these five simple propensities inday-to-day your each day time table to transport ahead intellectual well-being, decrease stretch, and convey extra inspiration to your lifestyles.

taking care of your intellectual health is sizable for by and large well-being, and constructing little, sound propensities could make a noteworthy contrast in how we experience  . here are five primary propensities you could get hold of daily development mental well being, oversee push, and raise suggestion to your lifestyles:

begin the Day with Mindfulness or Meditation

training mindfulness or reflection at the beginning of the day makes a difference every day middle your mind, decrease push, and construct strength. certainly a couple of minutes of profound respiratory, mindfulness, or guided reflection can calm speeding considerations and increment intellectual readability. severa find out that a quick morning contemplation emphatically affects temperament and reduces uneasiness during the day. try utilizing apps like Calm or Headspace for a speedy and simple begin.

circulate Your frame often

physical motion doesn’t truthful gain the body—it’s inconceivably tremendous for the mind as properly. while you circulate, your mind discharges endorphins, that are characteristic disposition lifters. A daily agenda doesn’t every day encompass strongly workouts; indeed brief strolls, shifting, or extending could make a massive affect. factor to move your body every day, certainly if it’s for fair 10-15 minutes, to move forward each physical and intellectual wellness.

preserving a appreciation diary is a capable manner to move center from what is probably lacking day-to-day what’s going nicely. every day, type in down at slightest one element you’re appreciative for. Considers appear that appreciation could make strides temperament, lower push, and increment sentiments of joy. This basic hone makes a difference you assemble a greater high-quality mind-set and reinforces enthusiastic flexibility.

 

excessive display screen time and consistent searching over through social media can cause sentiments of uneasiness and contrast. putting limitations on display screen time—especially inside the night—could make strides relaxation, decrease stretch, and flow ahead mental nicely-being. strive turning off your phone an hour some time lately bed, or set a each day constrain on social media apps every day increase a calmer, more careful environment.

Spending first-class time with partners, family, or a bolster arrange has a powerful effect on intellectual well being. standard smart offer assistance you feel caught on and reinforced, decrease sentiments of segregation, and domesticate a sense of having a place. indeed a rapid name, content, or coffee spoil with a accomplice can development temperament and deliver a far-needed enthusiastic improve.

Adopting these fundamental propensities can deliver a enduring wonderful alter to your intellectual well-being. over time, they construct a stable founda

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"Healthy Aging Starts with Breakfast, Says Nutrilite"

 "Eating breakfast" brings unimaginable benefits, as "Nutrilite" aims to promote healthy habits so Thai people can age well. 

Did you know that  life expectancy is increasing in Thailand? The normal life anticipation of Thai men is 73 a long time and that of Thai ladies is 79 years. However, living longer is not enough, as you also need to be healthy and live longer. 

 One of the HALE indicators (health-adjusted life expectancy) is the estimated maximum age at which you can be healthy and free of health problems, despite your advanced age. According to the 2023 report from the Thai Ministry of Public Health, the above estimated life expectancy is generally considered to be 68 years for Thai men and 72 years for Thai women. This means that compared to the current average life expectancy of Thai people, while the global average is nearly 10 years, Thai people's health has generally declined by 5 to 7 years. Clearly, this study is an alarming sign for all people, wherever they are, to continue to live healthily as they age and do what they want to do, especially in these last 10 years. So that they do not become a burden to others or to society as a whole. 

Dr. Somboon Rongponchai, MD, professor of the Department of Anti-Aging and Regenerative Medicine at Mae Fah Luang University, explained common behaviors that may increase health risks as we age: Poor health, especially in  the past 10 years, leads to non-communicable diseases and risky behaviors  in daily life. For example, an "unbalanced diet" that is too salty or too sweet can lead to excessively high blood sugar and blood fat levels. Other causes include "sedentary behavior" which can lead to high body fat and digestive disorders, "regular consumption of alcoholic beverages" which can cause liver inflammation, "heavy smoking" which can lead to emphysema, "stress and..." "lack of sleep" which can disrupt bodily functions and increase the risk of disease, and "continuous exposure to harmful light and pollutants" such as ultraviolet rays, exhaust fumes, and pesticides. The following habits are overlooked by many people  and considered unimportant. For example, since breakfast is the most important meal of the day, "not eating breakfast" can have a negative impact on your health in both the short and long term. Skipping breakfast means that your body will lose important nutrients, which can subsequently affect your bodily functions. ” 

Nutrilite, a global health brand owned by Amway, is widely known as the world's best-selling vitamin and supplement brand  with over 90 years of experience serving consumers around the world, and has continuously conducted  research and behavioral surveys to provide health solutions to consumers around the world. Finding the beginning of life and happiness in harmony with "life medicine" for a long time. Meanwhile, Nutrilite has consistently promoted the fundamentals of health, such as consuming good and sufficient nutrients and avoiding behaviors that may harm your health, among general consumers  and people who want to maintain  healthy habits. . One of the wellbeing propensities that you ought to focus harder on is "having breakfast".  Although many people tend to skip it, breakfast is the most important meal of the day. In addition, it is very beneficial for the body because nutrients are utilized for the regeneration of  the entire body during 7 to 8 hours of proper sleep. While you sleep, your body avoids food intake while absorbing nutrients such as protein, vitamins, minerals, omega-3, and water from the food and drink you consume. Extracted to regenerate every part of the body. 

 Right after waking up, the nutritional content of the food you ate yesterday is low, as your body's cells continue to work day and night Nutrilite emphatically prescribes having breakfast to guarantee that your body gets an adequate measure of a wide range of supplements, including macronutrients, micronutrients, phytonutrients, and probiotics. These essential nutrients allow your digestive system to absorb useful substances to maintain important body functions such as the brain, cardiovascular system, muscles, digestive system and related functions, and excretory system. A regular breakfast combined with the perfect square of "good time", "good nutrients", "good energy", and "good form" can be said to be the basic principle of health. Balanced physical and mental health is key to good health, and this includes living a long, non-communicable disease-free life into old age. Here are some basic rules of thumb that all consumers can follow: 

1. Eat breakfast within 2 hours of waking up to boost your metabolism and provide energy to your body  throughout the day. This is another good habit that will eventually become a habit. Recommended meals include energy-producing foods such as boiled eggs, chicken breast, yogurt, whole grain bread, vegetable salad, black coffee, low-sugar beverages and fruit and vegetable juices.

 2. Eat small meals that are easy to digest while still providing the  nutrients your body needs. 

 3. Attempt to wake up 15 minutes prior than regular This is a good way to gradually wake your body up from sleep and prepare it for breakfast and the resulting energy you'll need throughout the day. 

Ultimately, Nutrilite wants consumers to start setting themselves up today to maintain their physical and mental health. This habit is a model for old age, where "quality" and "energy" are needed to feel happy and free. Consumers can follow Amway Thailand's channel to get the  latest  health and wellness news and updates, as well as the latest health knowledge and product updates from Nutrilite by Amway.

Mediterranean Diets: A Natural Way to Support Brain Health

Classic and green Mediterranean diets may help slow brain aging

• The green Mediterranean count calories contains more plants than the conventional Mediterranean count calories.
• The Green Mediterranean Diet is a more plant-centric version of the traditional Mediterranean diet, rich in polyphenol content. 
• Recent studies suggest that both diets may help regulate blood sugar levels and slow brain aging, with the green one offering better results. 
•  Experts suggest receiving the green Mediterranean count calories if it suits your needs, and recommend counting more polyphenol-rich nourishments in your eat less to keep up brain wellbeing.

A recent clinical trial found that both the classic  and green Mediterranean diets  slowed age-related brain shrinkage by about 50% within 18 months. A new analysis of the study investigated how certain dietary health markers may affect the discrepancy between a person's brain volume and the brain volume expected  for their age. 

 Individuals with higher HOC deviations have lower values, demonstrating a more youthful brain age compared to their real age.. These markers may indicate brain aging. 

Some people's brain age may differ from their actual (chronological) age. A younger brain age indicates better cognitive function, but a higher brain age may indicate faster aging and a higher risk of cognitive decline.  The latest research suggests that improved blood sugar regulation may contribute to the neuroprotective effects of the Mediterranean diet and the green Mediterranean diet against brain aging. 

In particular, the green Mediterranean diet, which adds polyphenol-rich ingredients such as manchuria and green tea, may improve blood sugar regulation and reverse brain age. 

 The comes about were distributed in the American Diary of Clinical Nourishment.

A second look at the DIRECT PLUS study

The DIRECT PLUS study was conducted from 2017 to 2018 and published in 2022. The study included 294 participants over the age of 30  with abdominal obesity or abnormal blood lipid levels. 

 The larger part were male (88%) and the typical age was 51 years.

• A normal diet following healthy nutritional guidelines 
• A conventional Mediterranean eat less moo in straightforward carbohydrates
•  A green Mediterranean count calories, wealthy in polyphenols and moo in ruddy meat

 Both Mediterranean eating regimens included consuming 28 grams of pecans day to day, which gives around 440 milligrams (mg) of polyphenols.

The green Mediterranean diet group  supplemented their diet with 3-4 cups of green tea and  duckweed shakes daily, providing an additional 800 mg of polyphenols. 

During the consider, all members gotten free exercise center enrollments and customary 90-minute dietary and physical movement sessions.

The analysts collected blood tests and checked brain structure utilizing attractive reverberation imaging (MRI) at standard and after 18 months to track changes in brain volume.  A total of 224 participants underwent appropriate brain MRIs and completed the study. 

Improving glycemic control can slow brain aging 

In the new analysis, an international group of nutrition and brain health researchers, including researchers from universities such as Ben-Gurion University, Harvard University, and Leipzig, investigated how diet-related health changes  contribute to differences in brain aging. 

They used hippocampal occupancy (HOC) values ​​to estimate the degree of hippocampal shrinkage from MRI scans to determine brain age and predict future dementia risk. 

Normally, HOC decreases with age, but it does not necessarily coincide with a person's chronological age. 

The researchers also used  automated software called NeuroQuant to measure and analyze data from brain MRI scans. 

 Individuals with higher HOC deviations have lower values, demonstrating a more youthful brain age compared to their real age.

•  body weight by 20.4%
• waist circumference by 20.7%
•  18.6% decrease in diastolic pulse
• 18.9% decrease in systolic pulse
• 9.9% decrease in insulin levels
• 16.4% decrease in HbA1c levels (a marker of glycemic control)

Positive changes in HOC deviation over 18 months (indicating less decline in brain age) were independently associated with significant improvements in short- and long-term markers of  blood glucose, insulin resistance, and C-reactive protein (inflammation). Additionally, people whose diabetes status improved lost less brain tissue than those whose diabetes status remained unchanged or worsened. 

Lower HbA1c levels, indicative of better glycemic control, were associated with  significant changes in brain regions such as the thalamus, caudate nucleus, and cerebellum. These regions are important for perception, motor skills, and processing sensory information. 

Importantly, people who consumed more  duckweed shakes and green tea as part of a green Mediterranean diet showed greater improvements in glycemic control and brain aging, beyond weight loss. 

Although more research is needed, the results suggest that improving glycemic control and consuming polyphenol-rich foods daily may help slow  age-related brain changes.  How polyphenols and blood sugar regulation  protect brain health 

Thomas M.

Holland, MD, MS, doctor researcher and partner teacher at the Surge Established for Wellbeing Maturing in the College of Wellbeing Sciences at Surge College, who was not included in  the study, told Medical News Today that the green Mediterranean diet is protective. Improving blood sugar regulation/control and consuming foods rich in polyphenols such as mankai and green tea inhibits brain aging in people with abdominal obesity or abnormal lipid levels. 

 Mankai and green tea, in particular, have  been associated with improved blood sugar levels, which impact the metabolomic-gut-clinical axis and provide gut health benefits. 

 Whitaker clarified that making strides intestine wellbeing through these different pathways encourage advances polyphenol assimilation, permitting individuals to procure more of the benefits of polyphenols.

Diet and foods that support healthy brain aging 

 Professor Holland explained that the green Mediterranean diet "shows promise as a treatment to combat age-related brain decline, particularly through its emphasis on polyphenol-rich ingredients, as does the MIND diet." 

Whittaker focused that wholesome suggestions ought to be person and individual.  But she said  she would recommend the green Mediterranean diet to those who are a good fit. 

In addition to reducing meat consumption and increasing plant consumption, Holland advises those who want to incorporate the  green Mediterranean diet's featured ingredients into their diet to consume the following: https://urlshort.app/IUG2BM

• Green tea, about three to four cups daily, 
•  several times a week, either in shake form or as part of a meal.  

In addition,  the following foods may help slow brain aging, especially when consumed as part of a green Mediterranean diet, she said:  Get Healthy

"Your Wellbeing Plan: 10 Tips for a Healthier Life"

 Make a wellbeing plan with these 10 hints to advance better wellbeing

Your wellness plan should be more than just exercise and healthy eating. It should include strategies for physical, mental, and emotional well-being. Here's how to create one: 

A wellness plan is more than just a set of health goals. It goes beyond weight loss and healthy eating goals. You need to effectively support your physical, mental and emotional health. You might think it's just another to-do list, but it helps you turn  abstract health goals into solid practices that you can achieve every day. It helps you make healthier choices without the fear of burnout. That's why you need to know how to create a health plan.Your health program should evolve with your life. . 

 What is a wellness plan?

A wellness plan is a personalized life navigation system that integrates strategies for physical, mental, and emotional health."Unlike traditional health plans that only focus on exercise and nutrition, a comprehensive health plan acts as a dynamic plan that adapts to life's changing demands," he explains.   psychotherapist and life coach Dr. John Howard. Chandni Tugnait. 

Think of it as a personal operating system that coordinates different aspects of your health, from stress management protocols and sleep hygiene to purposeful activity. It includes specific reactive strategies for different life situations. The most effective wellness plans incorporate both preventative strategies (such as a regular exercise routine) and reactive protocols (such as stress management techniques) to create a balanced approach to staying healthy.  "This orderly however adaptable system makes a difference you turn theoretical wellbeing objectives into concrete, achievable every day propensities," the specialists clarify.

How do I create a wellness plan? 

 1. Start setting goals that matter to you

Start with  a thorough self-assessment of your current health status, including your physical condition, emotional patterns, and stress triggers. Rather than setting general goals, set specific, measurable goals that fit the rhythm of your life. " 

" This premise ought to incorporate quantitative measures, such as blood weight and rest term, as well as subjective viewpoints, such as stretch levels and work fulfillment," recommend the specialists.

2. Set up your environment right 

Design your physical environment to support your health goals. This goes past the conventional domestic exercise center setup.

  Consider things like lighting patterns to improve sleep or create designated spaces for relaxation.   Make specific adjustments to your home and work environments to ensure consistency in your health habits. 

3. Healthy Eating 

Develop a nutritional strategy that takes into account your body's individual responses, work schedule, and energy needs. Rather than following a generic meal plan, create a flexible framework that adapts to different scenarios like a busy workday, travel, or social events while maintaining your nutritional integrity. Document the specific meal times and configurations that  best suit your energy levels. 

How do you fight obesity?

 Nutritional correction 

Movement 

Medications 

4. Train for your fitness level 

 Rather than forcing yourself into a strict training schedule, design an activity pattern that fits naturally into your daily life. Incorporate both structured  and spontaneous opportunities for exercise. "Think about how different types of physical activity affect your energy levels and mood, and plan accordingly," says Dr. Tugnight. 

5. Maintain a proper sleep schedule 

 It's also important for maintaining cognitive abilities like memory and learning, according to a 2023 study published in the journal Cureus. This means you should create a detailed sleep hygiene protocol that includes both a nighttime relaxation routine and a morning revitalization sequence. Take into account work schedules, social responsibilities, and seasonal changes. 

6. Manage your stress levels  

Develop a graded system of stress management techniques for different  levels of stress intensity. 

. "Make methods to respond quickly to serious unsavory conditions and long haul sharpens to supervise unremitting push," say specialists.

 Incorporate both preventative and reactive tools. 

7. Build social connections 

 Think about meaningful social interactions and develop healthy relationships with the people around you. Define specific strategies to maintain relationships despite your busy schedule. Integrate both your professional network and your personal relationships and draw clear boundaries between the two. 

8. Challenge your mental health 

Create regular cognitive challenges to maintain your mental health. Incorporate learning goals, creative activities, and professional development opportunities. Try to  balance  challenging work with periods of mental recovery. 

9. Financial planning is important 

Incorporate into your financial plan those aspects that will support your health goals, rather than hinder them. Your budget shouldn't just be limited to food, transportation, and clothing. It should also include health-related expenses and investments in preventative measures. Consider how your financial decisions affect your overall stress levels and adjust accordingly. 

10. Be mindful of how you use technology 

 Design a conscious framework for using technology  that supports, rather than undermines, your wellness goals.

"This could include creating specific time slots for digital detox and engagement phases," experts say.  . Implement app limits and notification management strategies to align with your most productive times. Consider how different types of digital content affect your mental state and set boundaries accordingly.  Controlling your innovation use can assist you with living a more secure and more useful life. 

Once you've created your wellness plan, be sure to update it regularly. It's important to make sure  it remains effective and meets your current needs and goals.  

"In a perfect world, you ought to audit and overhaul your wellness arrange each three to six months," says Dr. Tugnight. This will help you  reflect on what worked and what didn't, and what new strategies might be beneficial. Changes in your life, like a new job, moving to a different city, or a major health event, can affect your health needs. Regularly updating your plan allows you to adapt to these changes, set new goals, and maintain a balanced approach to health and wellness. MORE

"How to Start a Winter Arc: Embracing Cold Season Adventures"

 How to Start a Winter Arc 

 A trend called "Winter Arc" is catching on TikTok, encouraging people to achieve their health and fitness goals early in the fall to have a healthy winter. Videos about the trend have millions of views, extolling the benefits of optimizing your routine. Let's check out the viral Winter Arc Challenge to see if it has the potential to improve your health and habits. 

 What is a Winter Arc? 

With a Winter Arc, you set goals around exercise, healthy eating, and improving your mind and relationships. As the weather gets colder and it gets darker earlier, many people slow down. The end of the year is a busy time, so sticking to a routine can be even harder. But winter presents a challenge for people to build exercise and health habits in the fall in preparation for the new year. 

 New Year's resolutions are often daunting, and most people fail to keep them. On average, it takes 66 days to develop a new habit, although this varies from person to person. With consistent effort, you can establish a routine before mid-winter, when it's likely to be the hardest to stick to. 

 The winter  arc season tends to start on October 1 and last until March, but you can start  any time during the fall and winter. 

 Common destinations for winter arcs 

Everyone has different winter arcs, depending on their priorities. Being consistent and disciplined are common denominators of this trend. Choose goals that you can fit into your schedule, such as: 

•  Practice a couple of times each week or consistently

• Practice good sleep hygiene habits 
• Eat healthy, nutritious meals and snacks with fruits, vegetables, and whole grains 
•  Meal prep in advance 
• Write  a journal to reflect on yourself 
•  Try reading self-help books 
• Learn a new skill 
• Limit your time on social media 
•  Track your progress 
•  Take up a creative hobby 
• 
  

 How to build a winter routine 

Once you have determined your habits and goals, create a routine. Creating a new routine can be a daunting task, but using SMART goals that are specific, measurable, achievable, relevant, and time-bound can provide structure and support. It can be hard to take on too many new tasks, so it's best to choose one or two habits. 

 Here are some example goals: 

•   Practice 30-45 minutes out of each day, 3-5 days of the week. 
•  Wake up before 7am and make your bed first thing in the morning. 
• Avoid social media for the first hour in the morning and one hour before bed. 
• Spend 30 minutes each day  learning a new skill or hobby. 
•  Read a chapter of a book every week. Avoid fast food and sugary drinks. 
• Eat fresh fruits and vegetables with every meal. 
• Meal prepare at the beginning of each week. 
• 
  

Tips to Stay Consistent 

How do you stay motivated? Here are some tips to stay consistent with your winter habits: 

Create a positive environment that helps you achieve your goals. B. Eliminate junk food or keep exercise equipment in a visible and reachable place. 

After all, winter ribbons are a trend that can help you develop habits to stay active and healthy during the winter. By choosing habits to develop between fall and winter, you can  take care of your health while enjoying the holidays. 

 

If you want to make major changes to your exercise routine or diet, talk to your doctor about the best course of action.

"Maintain Lung Health with These Expert Tips"

 Breathe Easier: Expert Tips to Maintain Lung Health 

Lungs are the engine of life, but they often go unnoticed until something goes wrong. Smoking and  secondhand smoke remain the leading causes of preventable deaths in the United States, claiming more than 480,000 lives each year. Meanwhile, the use of e-cigarettes, which appear safer, is skyrocketing, especially among younger generations. More than 2.5 million high school students are reported to be using e-cigarettes, according to the 2022 National Youth Tobacco Survey,  a trend that has serious implications for future lung health. As we celebrate Lung Cancer Awareness Month this November, this is a timely reminder to pause, reflect, and consider how we can better protect and maintain our lung health with every breath we take. 

Vaping vs. Smoking: Understanding the Risks 

We've known for years that smoking increases mortality and causes serious diseases, including cancer, chronic obstructive pulmonary disease (COPD), and coronary heart disease. But e-cigarettes, which are considered a safer alternative, pose new health risks. Dr. Mejia explained that e-cigarettes are often marketed to young people and can quickly lead to  nicotine addiction. "One e-cigarette can contain the same amount of nicotine as one pack of cigarettes," she noted, explaining that addiction can develop faster than expected. This addiction may not only increase the likelihood of smoking traditional cigarettes, but  also increase the risk of developing an addiction to other substances in the future. 

A recent study from Schmidt School of Medicine  tracked the use of e-cigarettes among teenagers and found that daily use tripled from 2015 to 2019. Although there has been a slight decrease due to pandemic restrictions, the numbers remain high, especially among teenagers, with young women leading the way in daily consumption rates.   "As we center around counteraction, it is vital to remember these patterns, particularly as we are just barely starting to see the drawn out impacts of e-cigarettes," underscored Dr. Mejia.

• Make the decision to quit smoking: 

you smoke traditional cigarettes or e-cigarettes, quitting smoking is the best choice for your lungs. It's not easy, but it's worth it. Combining behavioral therapy with nicotine replacement products like patches or chewing gum  can increase your chances of success. "Even if you've tried before, keep going," encourages Dr. Mejia.

•  Exercise regularly:

 Activities like walking, swimming, running, and cycling strengthen your respiratory system by increasing lung capacity and improving blood flow. Even simple breathing exercises can increase lung strength and reduce stress. 

•  Eat for your lungs: 

What you eat has a direct impact on your respiratory health. A diet rich in antioxidants, such as those found in berries, spinach and nuts, may help reduce pneumonia. Omega-3 fatty acids, found in fish such as salmon, support lung function and reduce inflammation .Drinking enough alcohol is equally important.   

•  Optimize indoor air quality: 

Indoor air quality  is often ignored, but it is crucial for respiratory health. Dust, mold, and even household chemicals can build up over time and irritate the lungs . Dr. Mejia suggests utilizing an air purifier with a HEPA channel, ventilating the home habitually, and testing for radon, an unscented gas that is the main source of cellular breakdown in the lungs in nonsmokers.

Latest Research on Lung Health  at Schmidt School of Medicine

 "By contacting individuals early, particularly those at high gamble, we have a genuine chance to change their way of behaving and energize better decisions," made sense of Dr. Mejia. The university's efforts go beyond research and include partnering with local health organizations to provide accessible counseling, support groups and customized lung health education programs. 

Illustration of a human body with lungs 

 Why early detection is important

 Lung diseases, including cancer, are difficult to treat because they often progress slowly and do not show symptoms until they are in an advanced stage. "Early detection is key," said Dr. Mejia, who strongly advocated for regular testing for people at high risk. For lung cancer, low-dose computed tomography (LDCT) scans are particularly effective and are recommended for people between the ages of 50 and 80 with a significant smoking history (e.g., one pack per day for 20 years). “Screening doesn’t just make a diagnosis; it’s also a critical opportunity to identify potential problems at an earlier, more treatable stage,” explained Dr. Mejia. For those at high risk, these tests  make a big difference and often save lives by spotting the disease before symptoms appear. 

It’s not enough to mention lung health once a year. On this occasion of celebrating Lung Cancer Awareness Month, pause to  reflect on your habits and think about what you can do  to protect and strengthen your lungs. Quit smoking.  Keep away from e-cigarettes as they are not a protected other option. Work-out consistently.

   Get tried in the event that you are in a gamble bunch. Dr. Mejia trusts that this month every one of us will be motivated and understand that even little advances can lastingly affect our wellbeing. "The step we take today can change the eventual fate of our lung wellbeing," she said, advising us that positive decisions have the ability to have an effect.  

With every deep breath, we are reminded of how much control we have over our  health. One breath at a time, we can create a healthier future for ourselves and  those we care about. So let every breath be a promise to ourselves, a promise to cherish this important gift that keeps us alive every day. MORE