"Extreme Heat: What It Does to Your Body"

 

Greenpeace Middle East & North Africa

 Understanding the Health Hazards of Severe Heat Waves: Essential Insights

 

Greenpeace Middle East & North Africa

As our world undergoes rapid changes due to significant climate change, extreme heat waves have emerged as an unavoidable part of life, particularly affecting those in

Middle East and North Africa. The consequences of these warmness waves amplify properly past high temperatures, immediately threatening human fitness.

According to Copernicus, the European Climate Service, 2024 marked the hottest summer on record since the pre-industrial era. This region faced extraordinary heat waves, with countries like Iraq, Egypt, Kuwait, Palestine, Lebanon, Jordan, and Saudi Arabia experiencing unprecedented temperature surges.

Just last week, the UAE hit an astonishing 51.6°C, making it the hottest May temperature recorded since climate monitoring began. 

Symptoms include disorientation, rapid heartbeat, and memory loss.

Health Effects of Severe Heat Waves

Risk of Heart Issues: High temperatures put extra pressure on blood vessels, raising the likelihood of heart attacks and strokes, particularly in older adults and individuals with existing heart problems.

Dehydration: Losing significant body fluids can lead to severe dehydration, which affects essential bodily functions and can result in dizziness, intense headaches, and fatigue. In extreme cases, it may lead to seizures and dangerously low blood pressure.

Heat Exhaustion: Common signs include extreme sweating, weakness, dizziness, headaches, nausea, and vomiting. Without proper intervention, it may escalate to heatstroke.

Heatstroke: This life-threatening condition arises when body temperature exceeds 40°C. 

Symptoms include disorientation, rapid heartbeat, and memory loss.

Sunburn: Extended exposure to UV rays results in painful burns, characterized by redness and swelling, which can develop blisters in severe instances.

Respiratory Problems: High temperatures combined with humidity can worsen respiratory issues like asthma and chronic obstructive pulmonary disease (COPD), resulting in difficulty breathing, wheezing, and coughing.

Vulnerable Groups During Extreme Heat: Who is Most at Risk?

Elderly and Young Children: Those most vulnerable, including infants and older adults, face heightened risks from heat stress. Their bodies struggle to adjust to increasing temperatures, raising their chances of serious dehydration. 

warmness-related deaths among those aged 65 and older elevated by using eighty five% between 2000–2004 and 2017–2021.

Expectant Mothers: High heat can lead to severe complications such as premature birth and low birth weight. Additionally, exposure to elevated temperatures might induce early labor or increase blood pressure, raising the likelihood of hypertension and gestational diabetes.

Outdoor Laborers: Workers exposed to direct sunlight, like those in construction and agriculture, are at increased risk for heat stress. According to a recent International Labour Organization assessment, climate-related dangers affect 70% of the world's workforce and are responsible for hundreds of thousands of deaths annually.

Rising temperatures pose a significant challenge for humanity, particularly in our region, directly impacting public health and necessitating urgent, comprehensive action. Knowing how to safeguard your health during heat waves is essential. The following article provides practical advice on maintaining a safe body temperature and protecting oneself during extreme heat.

Protect Your Mind: 5 Powerful Tips You Need Today

Protect your mind with these 5 tips for

 Although May is Mental Health Awareness Month, there are other ways to prioritize mental health.

There is an opportunity to exchange resources, spread awareness and strengthen sensitive shared apartments all year round.

It is helpful to share different ways during difficult times as more people share battle battles and their experiences and conversations become more mainstream. Sharing positive quotes and tips to promote community activity or improve intellectual wells can make a difference. Here you will find a list of some tips that can suggest lifting ghosts, promote community commitment, practice mindfulness and positive environment and residents' thinking, and promote yourself!

Exercises:

 A great way to rule out negative emotions is to maintain some exercises. Plan some classes or set up routines in the community fitness studio that may be interested in people. You can organize your natural walks in nearby parks and green areas. Various studies have shown that fresh air and soothing landscapes can help manage slight depression and anxiety symptoms.

Old Hobbies:

 Sometimes in a way that will take your time to do things that make you happy. In the age of stress, brushes, books and instruments (of course, talent is obviously trying to improve the piano for our neighbors). Everything that has been a source of joy so far is a great way to get out of your head. As a stress-relieving activity, we offer beginner courses for musical instruments and painting and swallowing nights.

Puzzle Party: 

Put these energy in mystery to evoke negative sentiments. There are many options between puzzles, logic puzzles, crosswords and snoks (much less math than you think!). A variety of puzzles and common areas for books with different challenges can be set up to create an atmosphere where residents can remove problems from problems and bring energy into other activities.

Volunteers: 

Returning the community is a great way to increase your positivity. Create bullet boards in an ongoing community project. Plan specific activities and encourage residents to become involved, such as community clean projects.

Give yourself: 

It's important to check in and help other doing. Try listing what you're grateful for. Get deep air before identifying the trigger. Without these low periods, we cannot recognize positive positive things  .s, but you need to do the same for yourself. It is normal to experience low periods, Keep in mind that you are not alone at these times, and it is acceptable to feel the way you're

"Turn Dark Chocolate into a Superfood!"

 How to Choose the Stylish Dark Chocolate Can Make It a Superfood

Not only is dark chocolate a tasty treat, but it is also a potent superfood that is high in antioxidants and nutrients. But not all dark chocolate is created equal  . To truly reap the health benefits, it’s important to choose the right kind. Here’s everything you need to know.

Why Dark Chocolate Can Be a Superfood

Unlike milk chocolate, dark chocolate contains a high concentration of cocoa solids, which are rich in flavonoids—plant compounds with antioxidant and anti-inflammatory properties. These flavonoids may help:

Enhance heart health by adding blood inflow and reducing blood pressure.  Support brain function by enhancing blood circulation to the brain.

Fight oxidative stress, which can contribute to aging and disease.

 Including a small quantity of premium dark chocolate in your diet can be both gratifying and healthful.

How to Pick the Right Dark Chocolate

To get the full health benefits of dark chocolate, keep these tips in mind:

1. Look for High Cocoa Content

 Choose dark chocolate that has at least 75 cocoa.

 The higher the percentage, the more antioxidants it likely contains—and the less sugar.

2. Check the Ingredients

A quality dark chocolate bar should have minimal ingredients: cocoa mass, cocoa butter, and a small amount of sugar. Avoid brands that list ingredients like vegetable oils, milk solids, or artificial additives.

3. Watch the Sugar Content

Even dark chocolate can be loaded with sugar. Check the label and choose options with low added sugar—ideally less than 5 grams per serving.

4. Avoid Dutch-Processed Cocoa

“Dutched” or alkalized cocoa has been treated to reduce bitterness, but this process also strips away most of the beneficial flavonoids. Choose non-alkalized cocoa for maximum health benefits.

5. Consider Ethical Sourcing

Look for certifications like Fair Trade, Rainforest Alliance, or organic, which ensure the chocolate was produced ethically and sustainably.

• Healthy Ways to Enjoy Dark Chocolate
• Eat a small square (about 1 oz) as an afternoon snack.
• Melt and drizzle over fruits or oats.
• Mix into homemade energy balls or granola.
• Pair with nuts for a healthy treat.

Final Thoughts

Dark chocolate can absolutely be part of a healthy lifestyle—if you choose the right kind. Aim for high cocoa content, minimal ingredients, and low sugar. When eaten in moderation, this superfood can satisfy your sweet tooth while offering real health benefits.

Move for a Sharper Mind

 Here are 9 science-backed tips to keep your brain sharp and boost memory, based on neuroscience and psychological research:

1. Get Quality Sleep

Why it works: Sleep helps the brain rid itself of poisons and solidify memories.

Science says: Adults need 7–9 hours of quality sleep per night to maintain cognitive health.

2. Exercise Regularly

Why it works: Physical activity increases blood flow to the brain and stimulates neurogenesis (growth of new brain cells).

Try this: Aim for at least 150 minutes of moderate aerobic exercise per week.

 3. Eat a Brain-Healthy Diet

Why it works: Nutrients like omega-3s, antioxidants, and vitamins support brain function and reduce inflammation.

Recommended diet: Mediterranean or MIND diet rich in leafy greens, berries, fish, and nuts.

 4. Manage Stress

Why it works: Chronic stress can shrink the hippocampus, the part of the brain responsible for memory.

Best practices: Meditation, deep breathing, and mindfulness are proven stress-reducers.

 5. Challenge Your Brain

Why it works: Mental stimulation forms new neural connections and improves cognitive reserve.

Examples: Learn a new language, play chess, do puzzles, or try brain-training apps.

 6. Stay Socially Connected

Why it works: Strong social ties are linked to lower risk of cognitive decline and dementia.

Simple idea: Regularly talk to friends, join groups, or volunteer.

 7. Practice Repetition and Visualization

Why it works: Repetition strengthens memory traces, while visualization helps store complex information.

 Tip: Deep processing is activated when you teach others what you have learned.

8. Drink plenty of water

Why it works: Concentration, short-term memory, and decision-making can all be negatively impacted by mild dehydration.

Goal: Drink at least 8 glasses of water a day, more if you're active.

9. Avoid Smoking and Limit Alcohol

Why it works: Smoking and excessive alcohol use damage brain cells and reduce neuroplasticity.

Science tip: Cutting back or quitting improves focus and reduces the risk of cognitive decline.

Heart Health: What's Missing in Global Advice

 

Exercise and dietary guidance often falls short in enhancing global heart health

Stay active and enjoy your greens: For much of the world, affluent advice like this doesn't consistently lower heart disease risk.

Cardiovascular disease (CVD) holds the title of the foremost cause of mortality worldwide, with 80% of fatalities occurring in low- and middle-income nations. Nevertheless, global heart-health guidelines predominantly draw from studies conducted in wealthier countries and frequently neglect fundamental factors contributing to CVD, states Scott Lear, a professor of health sciences at SFU in partnership with the Pfizer/Heart & Stroke Foundation Chair is focusing on Cardiovascular Prevention Research.

"When we consider universal recommendations such as 75 minutes of exercise each week or consuming five servings of fruits and vegetables daily, it’s essential to remember that the world extends beyond affluent nations," says Lear, the lead author of a new review exploring the influence of social, environmental, and policy elements on cardiovascular disease worldwide.

"There's a striking difference between a casual stroll along Vancouver's West End and the daily trek to work in New Delhi, the most polluted city on the planet, where many citizens cannot afford a vehicle and public transport is inadequate," he continues. "It’s important to recognize that life varies in different places." The surroundings in which individuals reside and the nature of their work significantly impact their health."

The review article investigates the fundamental reasons for cardiovascular disease (CVD), using insights from the ongoing Prospective Urban Rural Epidemiology (PURE) project. Since 2002, this study has been amassing information from high-, middle-, and low-income countries, now encompassing over 212,000 participants from 28 nations across five continents.

 Every three years, the PURE study collects data through a main survey, measuring physical attributes like height, weight, blood pressure, waist-to-hip ratio, and lung function, along with additional questionnaires. concentrating on specific research interests like CVD.

Beyond physical activity contexts, Lear's review has identified several other underlying causes of CVD worldwide, including nutrition, education, tobacco consumption, air quality, climate change, social isolation, and accessibility to medications, treatments, and healthcare.

Approximately 87% of PURE participants reside in low- or middle-income nations, uniquely enabling the study to investigate individual risk factors linked to urban development, remarks Lear. While these review conclusions are founded on global data, they also mirror the microcosms of distinct areas within a single city or region.

Privilege influences physical activity

Insufficient exercise is a significant risk element for cardiovascular disease, yet the type and context of physical activity individuals engage in also contribute.

 Industry Focus: Infectious Diseases eBook includes leading interviews, articles, and updates from the last year.

Lear's review indicates that self-reported levels of physical activity were highest in affluent countries, even though over 22% of participants reported sitting for more than eight hours daily. In contrast, only 4.4% of individuals in low-income nations reported prolonged sedentary behavior, while their overall physical activity levels were lower.

The distinction lies within the quality of activity. In low-income countries, physical activity is often associated with labor, transport, and household chores rather than recreational pursuits, as Lear points out.

Out of reach for fresh produce

 A healthy diet rich in fruits, vegetables, legumes, nuts, fish, and dairy products can reduce the risk of cardiovascular disease.. Lear found that, irrespective of national income, fruits and vegetables were more accessible and affordable in urban locales.

However, he was also taken aback to discover that fruit and vegetable consumption is lower in low-income countries because farmers cannot afford to consume their own produce.

"Skipping Meals, Losing Health?"

 

 Skipping morning meals and sacrificing rest: Are American women compromising their health in the pursuit of weight loss?

despite country wide pointers, most American teenager women chase weight reduction, frequently at the expense of more healthy behavior. New research shows that rationale to slim down doesn’t constantly align with fitness, underscoring the urgent need for supportive interventions.

In a recent examine published within the journal nutrients, researchers at Worcester state college, u.s., investigated the life-style behaviors associated with weight loss reason in adolescent ladies using nationally representative information.

historical past
obesity influences over 22% of youngsters elderly 12 to 19 within the united states (US), with lengthy-term risks along with type 2 diabetes and cardiovascular ailment. Girls, more than boys, often face body image issues, which can drive them to pursue dieting efforts.. Social media, peer stress, and circle of relatives environments extensively affect young women’ perceptions of perfect frame weight. regardless of current physical pastime and dietary recommendations, adherence remains low amongst youngsters, mainly ladies. At the same time, behaviors such as avoiding breakfast, experiencing lack of sleep, engaging in vaping, and consuming alcohol are on the rise. . A higher expertise of these lifestyle styles is essential. in addition research is wanted to clarify causal relationships.

about the take a look at
the prevailing examine used records from the 2021 youngsters danger conduct Surveillance system, a move-sectional survey administered through the centers for sickness control and Prevention to evaluate fitness behaviors in US excessive faculty college students. Researchers extracted facts from 4,362 girl students in grades nine thru 12 who replied to the query approximately weight loss purpose. individuals had been categorized into two agencies: those looking to lose weight and people now not attempting.

Variables protected nutritional behavior (e.g., breakfast, fruit, and vegetable consumption), bodily pastime (e.g., strength training, aerobic hobby), display screen time, sleep length, alcohol use, and vaping. The frame Mass Index (BMI) percentile turned into calculated the usage of the centers for disorder manage and Prevention increase charts based totally on self-suggested weight and height. based totally on the discrepancy between real BMI and self-view, weight notion become categorised as correct, underestimated, or puffed up.

A logistic regression analysis was conducted using the Statistical Package for the Social Sciences (SPSS) model 29, controlling for grade level, race/ethnicity, BMI percentile, and various other factors.. fashions had been stratified by means of body photo perception to study subgroup variations. The model tested proper discrimination among businesses, with an area beneath the curve price of 0.seventy eight.

examine effects
some of the adolescent ladies surveyed, the weighted estimate become 55.5% said looking to shed pounds. Women with the intention to lose weight exhibited a higher average BMI percentile (75.4) compared to those who were not aiming to shed pounds (50.1). however, 43.four% of girls in the regular weight category additionally reported a preference to lose weight, indicating giant frame photograph dissatisfaction. additionally, amongst girls with a regular BMI, sixteen% were trying to benefit weight, reflecting in addition complexity in body photo worries. notably, the best normal intent to lose weight changed into observed amongst Hispanic ladies (66.three%) and more than one Hispanic descent (fifty nine.9%). amongst ordinary-weight girls, weight reduction cause was specifically popular amongst white (forty seven.5%) and Asian (45.7%) girls.

share of adolescent girls reporting weight reduction intent via BMI percentile classes (regular Weight, overweight, obese) inside the 2021 YRBS Survey: BMI, body Mass Index. regular weight BMI% < 85, obese BMI% 85–

People Prefer Pets Over Partners for Chats

 Most people prefer to discuss with their pets over their partners, new research findings

New research findings show that while the majority of people who accompanied their pets prefer to reduce stress, their partners, family and friends don't even have just under a second. According to new research findings, if you are more stressed than your partner, the majority of animal owners will prefer to spend time with fluffy friends. A global survey of 30,000 animal owners showed that 65% of people prefer to insist on having a dog, cat or pet. Over half of pet owners -59%," said their pets spoke about the company without a stressful time.

Green Living, Clean Living

 Living near nature can help reduce bad habits such as smoking

Walking through the park, the moment I settled under the trees, I saw a view of the green room from the window. These little encounters with nature may be more than just a comfortable distraction. You can change the lifestyle of a person.

Researchers at the University of Exeter have discovered a relationship between nature and health habits. The study, part of the Blue Health project funded by EUS Horizon 2020, pursued smoke and drinking patterns in 18 c

Earth

The results were clear. People who lived in the most eco-friendly neighborhoods drank 31% less every day than there were fewer green spaces.

Nature visits reduce smoking

In this study, measurements of green spaces were not stopped. We also looked into intentional visits to nature .e don't think it's just a coincidence that we don't smoke and drink nature less .Individuals who regularly enjoy nature tend to smoke less frequently, with at least a weekly habit being less likely. The effect on drinking habits, however, isn't as significant. It's plausible that those who spend more time in nature have lower rates of smoking and drinking. Individuals who regularly spend time outdoors are less inclined to smoke weekly They have a lower problem least ability of smoking at weekly   The impact on drinking was not that strong. Wr. Matt White of Fien University shows that when they are exposed to nature, people have less desire for substances such as alcohol and nicotine.

In some cases, I think this is because you tend to calm down and don't need this goal.

 What is important as a green space?

en This study defined residential buildings as a country with natural elements within 250 meters around residential homes This encompasses personal gardens, parks, and other green areas.

.  This data is sourced from the Blue Health International Survey, which surveyed 18,838 adults from 18 various countries.

Leanne Martin, a senior author of the study, emphasized that the benefits of nature are decreasing income and educational background.

Our statement that nature appears to be extremely important to everyone in society is extremely important because it uses competitive situations in relation to reducing health inequality,” says Dr. Martin.

Our study found that there are a wide range of socioeconomic factors, and benefits are not determined by higher incomes or living in wealthy areas. We found that these intentional visits also have great benefits for those who do not live in high areas of green areas.

Green Rooms can support public health

The findings of this research indicate that outdoor environments could be beneficial for public health. The calming effects of nature can reduce the desire for cigarettes. The calm of the park, the rhythm of the river, or the rustling leaves can all play a role in mitigating the smoke.

But what about alcohol? This study was shown to be associated with a decrease in daily alcohol consumption during lifetimes near the green room.

 Experts think that social behaviors might play a role. While drinking usually takes place in social environments, such settings can still be found within green spaces.

Can nature help you break habits?

Public health programs can use these results. Instead of traditional strategies for smokers, nature visits can be promoted. A weekly walk through the forests and parks can provide the same calming benefits as nicotine, which is free from health risks. But what about those without easy access to the green room? This study suggests that intentional nature visits are useful for urban people as well. The program can organize your nature trips and create small green rooms in the city center.

Why this research stands out

Previous studies often focused on countries and kinds of natural exposures. This study expanded the scope. Covering 18 countries, we saw residential green spaces and intentional nature visits.

Despite cultural and ecological differences between the countries, the results were consistent. The relationship between green rooms and lower smoking rates has been completely stopped. This shows that natural influences are not bound by universal places or cultures.

More than just a green space

This research lays the foundation for future research. It opens up questions about how much nature is needed to recognize health benefits. Do walking around the park have the same impact as a day of hiking? Are there more benefits than sitting on the lake and walking through the garden?

And what about other health risks? If nature can reduce smoking rates, can it also reduce other unhealthy habits? Further research could examine these questions and improve the role of nature in public health strategies.

Green room and healthy habits

The University of Exeter research has a simple message. Green areas help people smoke and drink. People who live in greenery or regularly visit nature are less likely to grab a cigarette or drink.

For public servants in the public health system, the results show cheap and accessible interventions. Create more green rooms. Promotion of nature visits. Make nature a regular part of everyday life.

Snack bars are even easier for individuals. Spend time in nature. Visit the park. Pass through the garden. It could be more than just a relaxing break - it could be a step towards a healthier life.

Health Benefits of Watermelon Seeds

 Are Watermelon Seeds Beneficial For Your Health? Nutrition, Advantages, Applications And Adverse Effects

Watermelon is a beloved fruit known for its crisp texture, juicy nature, and revitalizing sweetness that satisfies thirst and provides nourishment. However, most individuals neglect the tiny seeds hidden within. Instead of being dismissed as garbage, these seeds are packed with nutrients and offer countless health advantages when consumed correctly. Whether prepared as roasted snacks or in sprouted form, these gems are rich in zinc, magnesium, and potassium, making them a valuable addition to your diet.

To Enhance Your Overall Health And Wellness, Explore Our Extensive Range Of Health Supplements

Delve into this article to discover the numerous advantages of including watermelon seeds in your diet.

nutritional Content of Watermelon Seeds

Watermelon seeds are low in calories while high in nutrients, especially when consumed in their shelled, roasted state.

Nutritional composition:

Calories: 560 kcal

Protein: 28–30 grams

Healthy fats: 47–50 grams (primarily unsaturated)

Carbohydrates: 15–20 grams

Magnesium: 140% of the daily requirement

Zinc: 25% of the daily requirement

Iron: 30% of the daily requirement

Watermelon seeds also contain significant amounts of vitamins B, folate, potassium, and phosphorus.

Health Benefits of Watermelon Seeds

Strengthens Immune System

Watermelon seeds are rich in zinc, a crucial mineral that fortifies the immune system. Zinc aids in producing and activating immune cells that bolster the body's defenses against harmful pathogens, helping to ward off illnesses.

Rich in Healthy Fats

.watermelon seeds are abundant in nutrients and low in calories Particularly when eaten roasted and shelled,  These beneficial fats help lower blood cholesterol and reduce the risk of heart attacks and strokes. Additionally, watermelon seeds, rich in magnesium and healthy fats, contribute to controlling blood pressure, maintaining a steady heartbeat, and lowering cholesterol levels.

Enhances Metabolism

Thanks to B-complex vitamins, such as niacin and folate, these seeds help the body convert food into energy more effectively. Regularly incorporating watermelon seeds can rev up metabolism and enhance overall health.

Supports Hair Health

 Watermelon seeds' high protein, iron, magnesium, and zinc content is said to support hair development and health. These seeds aid in preventing breakage by fortifying hair follicles.

Stronger Bones

Watermelon seeds are abundant in essential minerals required for robust and healthier bones.  They also support healthy nerve transmission and muscular function.

 Boosts Skin Radiance

Watermelon seeds contain zinc, protein, and antioxidants that improve skin tone and complexion, fight acne, and promote clearer skin.

Regulates Diabetes

Some research suggests that watermelon seed extract may assist in managing blood sugar levels, making it advantageous for individuals with diabetes when consumed in moderation.

Ways to Incorporate Watermelon Seeds into Your Diet

Roast the seeds with a sprinkle of salt and spices for a crunchy, protein-rich nibble, similar to roasted sunflower or pumpkin seeds.

Generously sprinkle roasted or sprouted seeds on smoothies or cereal bowls for added crunch and nutrition.

For an added taste boost, mix whole or powdered watermelon seeds into energy bars, toast, or muffins

Mix watermelon seeds with nuts, dried fruits, and bits of dark chocolate for a nutritious trail mix.

Toss them into salads or yogurt bowls for a satisfying and wholesome snack.

Adverse Effects and Cautions

Watermelon seeds are generally safe and well-tolerated in moderate amounts, though excessive consumption can lead to certain side effects:

Overindulgence can result in digestive issues like gas or bloating, particularly if you consume the raw, hard outer shell.

Allergic reactions are rare but can occur. Avoid if you suffer from seed or nut allergies.

Unshelled seeds may be difficult for some individuals to digest; always chew thoroughly or opt for shelled varieties.

Conclusion

Watermelon seeds are a treasure trove of nutrients and far more than a mere byproduct of a nourishing fruit.  Despite having little calories, they are rich in vitamins, minerals, and antioxidants that offer a host of health advantages. Whether enjoyed roasted as a snack or sprinkled over breakfast dishes, integrating these tiny seeds into your diet is an effortless and healthy way to enhance your nutrient intake.

Top 5 Uses of Yuzu Oil for Health & Skin

 Yuzu Oil: Five Applications, Health Advantages, and Skin Benefits with Caution.

Yuzu oil is quickly emerging as a crucial component of holistic wellness and natural skin care regimens. .  the yuzu fruit or  a little grapefruit, was previously unknown to many people outside of East Asia.. This fragrant citrus oil, which is made from the   extracts are rich in antioxidants and anti-inflammatory properties, rendering its essential oil a precious asset for aromatherapy, The yuzu fruit, which resembles a tiny grapefruit, is full of antioxidants and anti-inflammatory compounds, making its essential oil a valuable tool for aromatherapy, holistic health, and modern cosmetics.

What Makes Yuzu Oil A Natural Skin Care Softener? 

A great way to improve skin vitality, boost your mood, and advance general health is using yuzu oil. It encompasses an array of uncommon compounds such as Gamma- Terpinene, Citral,  and Beta-Pinene, which provide anti-inflammatory and bronchodilator effects alongside antioxidant attributes.   Furthermore, when applied topically, yuzu oil brightens dull skin, enhances texture, and encourages natural brightness, making it an effective addition to any skincare regimen.

Below are five scientifically supported advantages of yuzu oil, along with essential precautions to consider:

5 Scientifically Supported Advantages of Yuzu Oil for Skin and Wellness

Alleviates Stress and Tension It is reported that just ten minutes of yuzu oil aromatherapy can greatly lessen mood fluctuations and psychological strain. Inhaling yuzu oil through diffusers or steam can substantially lower stress hormones and alleviate anxiety. 

 Like citrus oils like bergamot and orange oil, it promotes emotional stability and relaxation without making you feel sleepy.

Boosts Skin Glow With its abundant antioxidant content, including vitamin C and flavonoids, yuzu oil protects the skin from oxidative damage and environmental stresses. Its astringent properties also help tighten pores and reduce excess oil, making it advantageous for acne-prone or mixed skin types.

Improves Immune System Function in General In addition to its inherent antibacterial and antifungal properties, yuzu oil contains strong chemicals. . These qualities help cleanse the air when diffused and may bolster respiratory wellness during chilly seasons. Inhaling the oil may also alleviate nasal blockage and sinus swelling, providing a comprehensive enhancement to the immune system.

Relieves Muscle Strain and Exhaustion Incorporating yuzu oil into massage (using a carrier oil like jojoba or sweet almond) can alleviate weary muscles and minimize fatigue. Its mild anti-inflammatory qualities can ease tense body parts and improve circulation.  . This makes it an ideal addition to post-exercise recovery, combating severe tiredness, or managing stress relief practices.

Encourages Restful Sleep While not as calming as lavender, yuzu oil enhances sleep quality by soothing the nervous system and quieting mental noise. Your body and mind can be ready for sleep by diffusing yuzu oil before bed, especially if you have minor insomnia or racing thoughts.

Cautions Before Utilizing Yuzu Oil Despite its advantages, yuzu oil should be used thoughtfully. Here are proactive precautions to observe before using it:

applying it directly o the skin.

 To prevent unforeseen allergic reactions, mix a few drops with a me fore aild carrier oil. It is always best to dilute yuzu essential oil b

Conduct A Patch Test First: Always perform a patch test on a small skin area before application on the face or body.

 Avoid Sun Exposure: Yuzu, like many essential oils,  be phototoxic, which means that exposure to sunlight may cause burns or discoloration of the skin.

Consult During Pregnancy: Women who are pregnant or breastfeeding should seek medical advice prior to using any essential oils.

Avoid Ingestion: Yuzu oil should only be applied externally and should not be consumed unless prescribed by a licensed healthcare provider.

Boost Your Well-Being with HRV?

 Can Monitoring Heart Rate Variability Enhance Your Well-Being?

Five years back, I joined a 300-day 'Optimal Living' coaching initiative aimed at becoming an Optimal Living Coach by enhancing my own health and wellness through various lifestyle principles. Within this program, we evaluated our progress using measurable changes across several health metrics. The use of a wearable fitness tracker for monitoring personal activity levels, sleep, and a concept known as heart rate variability, or HRV, was highly encouraged.

As someone in healthcare, I had a grasp on most metrics but was relatively uninformed about the importance of HRV. Upon delving into research, I found it intriguing how observing HRV values can serve as a valuable tool to understand your body’s resilience. It also helps in determining how your lifestyle impacts stress levels and may allow for the early identification of potential health issues.

What is heart rate variability?

Even when your heart seems to beat steadily, there is a minuscule variation (measured in microseconds) between each heartbeat, known as heart rate variability or HRV. Specialized medical machinery for measuring HRV emerged around 1970. Though these original devices remain the gold standard, personal wearable fitness gadgets introduced in the last decade can effectively measure HRV.

How does HRV operate?

.To understand HRV, a certain understanding of the nervous system is required. our system is The autonomic nervous system regulates bodily functions outside of conscious control—like heart rate, blood pressure, and digestive activities. This system is divided into two branches  parasympathetic  Nervous System, often called the rest and digital system   the fight-or-flight response, which becomes more active during stress, whether mental or physical.

HRV reflects the equilibrium between these systems. a higher VRC indicates a healthiest balance, allow the body to heal quickly by stressors. It's often called the "body stress indicator", the lowest VRC is involving higher stress and reduced resistance.

What constitutes a good HRV?

Unlike the bloodless blood pressure or the frequent heart, which have the standard optimal value, VRC are a very indicated measure. Several items to affect VRC values, including the genetics, age, Original balance, state for emotional siblings and health in state. Although you can meet the graphics that represent internet internet VRC, experts to compare your VRC directly with each other. To the contrary, it is useful to get to know your specific VRC, including daily changes And any unusual event. A sudden and prolonged shot of VRC can indicate that the body makes excessive stress or tight disease.

How can you enhance heart rate variability?

Overall, a higher voice shows better health, affection and effective recovery of stress. Some lifestyle habits can help recover stress, as providing sufficient quality sleep; Manage stress through techniques as meditation, respiratory or yoga exercises; engage in regular physical activity;   consuming nutritious foods; maintaining hydration; and moderating caffeine and alcohol intake.

Starts of monitoring my HRV, it was on average 35 years old. successor. following this, I began experimenting with health habit modifications. A blend of having dinner earlier, refining my bedtime routine, forgoing a glass of wine before dinner, and altering my exercise strategy raised my HRV to the mid-40s. Rather than fixating on those figures, I adopted an experimental mindset: using my HRV patterns to discern how lifestyle shifts influenced me while being mindful of the correlation between the numbers, my energy levels, and overall well-being.

I still discover that a sudden drop of VRC could predict health changes.   Several days later, I found out I had contracted COVID. To manage my recovery, I utilized my daily HRV figures alongside body temperature, heart rate, A few months after, he with a wholly side teen. And my subjective feelings (naturally!). I applied my HRV data to guide my choices regarding when to gradually escalate my activity levels versus when to prioritize sleep, meditation, and rest.

When my HRV was printed again after the great surgery the next year, you are Comectoring intimate in the body and that took time to get back to completely. it she I made it slower, do some time to integrate restful   and stimulating, in meditation, bed and walking in the trainee shake of my queen. 

Before I had access to objective numbers, likely to try to push you stronger and before, I was just delicious. 

the job with objective numbers as VRV in the last few years, appreciate the advantages of This form of biofeedback. Access to Mass as VRC, in addition to hearing what you feel, it may extremely useful to become more careful of body stress levels. The objective comments on how life's life affects the recovery of stress may be a powerful reason to choose healthy habits and respect your body that gives you.

How to start following HRV

to start following your HRV, consult with portable fitness tracking that are available for companies as ours, Fitbit, apple, Garmin or whoop. Consider what device will be more comfortable for you - one of the reasons why I picked a smart ring - and even the cost of the device in an application. Once you started following you, suggest you get your reference data during the first few weeks. Be careful how the figures range according to the level of your business, your sleeping habits, alcohol or caffeine, for example. After you can Experience with modifying one or more of these habits and follow changes in your HRV values.

Avoid These 5 Heart-Harming Foods

 Five Foods That Damage Heart Health

•  Processed meat  (cold cuts, sausages, bacon): processed meat is a smooth bomb.. In condition, are rich and unhealthy adjustets as the nitrite and nitis, all the associate of increased diseases. Furthermore, current research increases the risk of colon cancer by increasing the frequent consumption of this type of meat, resulting in an increased need to limit records.
• Sugar-Containing Drinks (Non-Alcoholic Drinks, Industrial Jewelry): Canned Soda can contain up to 10 tablespoons of sugar. This excess glucose not only becomes an important risk factor for heart disease, but also promotes insulin resistance, chronic inflammation and increased triglycerides. The most deceived is that many "natural" or "light" drinks contain artificial sweeteners or hidden sugar.
• Trans fats (industrial pastries, snacks, margarine): Artificial trans fats are probably one of the worst ingredients for heart health. They are produced during the industrial hydrogenation process and are found in cookies, margarines, chips, fast food and other ultra-processed foods. Trans fat increases is not only ldl tidelines (Bad), but also reduce cholesterol and cause inflammation of blood vessels.  They are banned in some countries due to toxicity, but they are still found in many products. Checking the label and avoiding ingredients such as partial hydration oils is key to reducing risk.
• White bread and refined flour: This type of food is digested very quickly, leading to spikes in blood sugar levels, causing long-term damage to the arteries, and can contribute to Metabolic syndrome development, type 2 diabetes and heart isn't  There is no fat, refined bread or flour, but it can act as a fast sugar in the body. The problem is that they are usually part of all meals, such as breakfast, lunch, dinner. Determining whole grain bread, whole grain products, or legumes is a better alternative to maintaining excellent cardiovascular health. 
• Excess Salt: Large amounts of sodium promotes fluid retention and increases blood pressure. These are two factors that directly damage the walls of blood vessels and overload the heart . Most people do not understand but 70% of the sodium that consumes will come from elaborate food that we Eat every day, no shaker salt. Therefore, checking labels, cooking at home, and using natural spices are simple strategies to reduce your salt intake.

Remove This Before Sleeping on Your Side

 People sleeping  on the sides have noticed not to sleep with one thing on the bed

A sleep expert at the British Sleep Association, says many people use the wrong way of pillows - especially on the sidewalks

Using the bad pillow may result in neck pain and sleeping sleep 

Side sleep is preferred by many adults and is attributed to a variety of health benefits, including: B. . The best stand and relief of snoring, pain and back pain. Although the sleep experts reported as the bad pillow affects this sleeping position of sleep.

Surprisingly, 35% of people who often wake up at night and have difficulty returning to sleep think that the calmness of their pillows has returned. 

 A sudden assistance, tips: "Sleeping side needs a stronger pillow to support the head and fill in the darks between your shoulders."

What is the wrong pillow?

For young people, pillow exchanges have gained traction, but it is considered an unfortunate decision. 25% of ages 18-24 admitted to using sofa pillows or travel pillows and non-traditional bed pillows.

This replacement is not recommended because pillows are usually mushy, excessively stiff or insufficient to maintain optimal sleep position. Bedding expert Simba suggests that sofa cushion materials intended to regulate airflow can actually maintain heat and lead to nighttime complaints, the Express reports. Lisa points out: “Science shows that inappropriate support in the head and neck leads to inconsistency in the spine at night, causing neck pain and disrupts the quality of sleep.

 A good pillow is particularly developed to support your head according to sleep position and save the natural neck.

"investing in a well supporting pillow show the sleep quality, reduce the risk of symptoms and prevents the problem of the long -term.

 . We recommend skipping pillows and investing in a body-supporting pillow if necessary.

I slept using a pillow

 Size aware general 50 x 75 cm.. However, if you prefer the appearance and shape of the pillow, you can choose a 65 x 65 cm continental pillow."

Experts recommend an adjustable attic and a Simba hybrid pillow that offers 109 pounds of strength. "Nano Cube Core allows you to add or remove cubes

For side sleepers, the Fogarty pack with two temperature balance sheet pages offers 22 pounds of Dunelm's Sleepers.

 Another advice to improve your sleep is to consider how your body type affects your pillow support The surprising thing about British people with neck pain is that they don't . Know that your pillow is not suitable for your size or your body.

  "The highest or heavy if, taller, your need for the pillows to make them available.