A whopping 1.3 billion international tourist arrivals were recorded in 2023.
Undoubtedly, travel has become an integral part of many people’s lives. And while it can bring many joys, it can also cause stress.
With travel season fast approaching, the experts and our friends at HAYPP wanted to help those struggling with travel anxiety by providing helpful tips on how to best overcome it.
Five healthy ways to overcome travel anxiety
1. Understand your anxiety
To be able to best cope with your travel anxiety, you need to have a good understanding of the things that actually cause it. Pinpoint specifically what is making you feel anxious about your trip – is it that you’ll be on the road for hours, that there would be things out of your control, that you would have to be surrounded by a lot of people at an airport? Once you understand what triggers your anxiety, you can ensure to plan ahead for the best ways to handle those triggers.
2. Create a detailed plan for your trip
One of the reasons for experiencing anxiety when travelling is that you’re being taken out of your comfort zone and won’t have full control over everything. To help ease that anxious feeling, try to plan out your trip in as much detail as possible. Write down an itinerary, either on paper, or you can make use of a trip planner app like TripIt, Wanderlog, or Sygic Travel, for every day that you can follow, which will give you a sense of control, but it’s equally as important to think of alternative plans of action for anything that could potentially not go as planned, so that you’re prepared.
3. Learn to use relaxation techniques
Deep breathing by taking long breaths through the nose and then exhaling slowly through the mouth is a technique proven to help reduce any feelings of stress. Another useful way to calm your mind is by meditating, which can take many different forms from listening to music to focusing on your breath. To make sure you find the mindfulness technique that works best for you, try out a few different ones before your trip, so when the time for travelling comes you can use the most efficient one to set your mind at ease.
4. Ensure you have things that bring you joy
Having things with you that generally bring you joy can be extremely useful in distracting you from your negative feelings. These can include physical items like a journal in which to write your thoughts, a book to read, or a game to occupy your attention. Alternatively, you can create a playlist of songs you love or make sure you have your favourite TV show (or movie) with you, as these will keep your mind occupied, decreasing your feelings of anxiety.
5. Take care of your physical health
Being physically active is a great way to reduce feelings of anxiety and stress. Even if it’s just a long walk, make sure to incorporate physical activity in your days, especially the days leading up to your trip and if possible, during the trip as well. Spending some time outside and connecting with nature, be it only by visiting a park, can have a positive effect on your physical and mental being, which in turn will help reduce your anxious thoughts.
Social media is a big part of every young athletes’ lives. However, we are still figuring out how it fully affects their mental health and well being. This study examined 591 athletes aged 12 to 19 from 42 different sports. Here is what we found:
Spending too much time on social media can simply make athletes feel bad and give them unhealthy thoughts about food.
They feel this way because they compare themselves to others. They also have trouble sleeping due to too much screen time.
Being accomplished at sports made athletes compare themselves. However, it did not change how they slept, felt, or ate.
Athletes who play professionally or compete at a high level often felt the effects of too much social media on their sleep. This was truer for them than for those who only played sports for fun.
So, it is vital to consider how social media can harm the mental health of young and developing athletes.In the future, we can help them by focusing on the pressure of comparison and ensuring they get enough sleep. This way, they can perform their best in sports and remain healthy in mind, body and spirit. For those interested in exploring more about maintaining a balance between digital engagement and health, resources like this one from our friends at Hellspin casino review might offer extra insights into managing digital consumption.
Definition of Mental Health
You can feel happy and fulfilled in some parts of your life while also dealing with mental health issues. This idea tells us that taking care of our mental health is not about fixing or avoiding problems. It is also about improving our lives and the places that are so good inside. This means we should look at everything. We should look at where we live, the people around us, and how we care for ourselves. This will help everyone feel their best. So, it is not about getting rid of the bad stuff but also adding more good things to our lives. This way, we care for our mental health thoroughly and helpfully.
Social Media Stress & Recovery in Young Athletes
Young athletes have a lot on their plate. They have the usual stuff like school, friends, dating and hobbies outside of their sport. They also have to put lots of time and energy into their athletic development. At a minimum, this means training, competing, and taking off enough time to recover. Plus, they feel a high level of pressure to do well in their sport. This means they are dealing with stress from two significant areas of their life at the same time. They need to find ways to relax and recover. Getting the balance right is critical. They must work hard but rest. It keeps their mind and body healthy.
Media Influence Dynamics: The Differential Susceptibility Model
Few studies have examined how using social media and other digital media affects the mental health of young athletes. One study found that online spending might be linked to unhealthy eating habits. Since young athletes are both kids/teens/young adults and sports players, we looked at research on both groups to learn more. We have found a significant need to understand more about how being online a lot can affect young athletes. It can affect their minds and bodies. By combining what we know about kids and athletes, we find new ways to help them use digital media more healthily.
Decoding Media Usage: Methods and Measures
When measuring digital and social media usage, several dimensions might matter. This is according to Keles et al. (2020). A standard measurement is time spent using digital media (Verbeij et al., 2021). This is an economic measure. It has been shown to match media usage in diary studies (Valkenburg & Peter, 2013). However, recent studies have criticized self-reported digital media time. They say it is not accurate (Parry et al., 2021). Verbeij et al. (2021) report that in adolescents self-reported
Design and Procedure
Before the survey, we made sure everyone knew what the study was about. They knew joining was their choice, and their answers would be kept private. If the athletes were under 18, they and their parents had to sign a permission slip. Once we had their OK, we gave them a unique link to the survey that they could fill out when they had time. We wanted to hear from athletes in many sports and at all levels. This includes beginners and pros. We wanted to look at how digital media affects their mental health. We told them how important their thoughts were for our study and encouraged lots of them to take part. After they finished the survey, we gave them a chance to win something cool as a thank-you for helping us out.
Results
We found a medium link. It connects how well athletes sleep to how much they compare themselves to others. It also connects to their mood and lousy eating habits. We needed to show how these things are connected to make our study’s findings reliable, so we included steps in our research. They compare themselves to others regarding sleep quality and feeling down when eating.
Discussion
This study aimed to explore how adolescent athletes’ digital media usage is related to their mental health, focusing on outcomes verified by the author in previous research. Athletes can struggle with eating disorders and stress. This has led us to look into their body image and eating habits. We also discussed how comparing ourselves to others and lacking good sleep might play a role. Our study checked out how spending much time online and seeing perfect images can make young athletes think negatively about themselves and how tough they are mentally. We also explored how too much screen time before bed can disrupt their sleep. Sleep is crucial for feeling good.
Conclusion
Our study was one of the first to look into how using social media affects the mental health of young athletes. We talked to 591 athletes from all over Germany. They play 42 different sports, so we got a good look at what is happening with young sports stars in the country. We discovered something interesting: Being hooked on digital media is detrimental. It can impact how these young athletes feel. They spend much time on social media. For the Silo, Rina Wagner.
Bulletproof Founder Dave Asprey was a sickly person who had Lyme Disease and numerous food allergies. Tired of spending each day feeling ill, he went in search of a way to cure his body and live a better, healthier life. He calls this quest “biohacking” and through it he succeeded beyond his wildest imagination. Using what he learned, he created the Bulletproof brand to help others do the same.
Using his plan, he lost 100 pounds with little exercise, upgraded his IQ by more than 20 points, exponentially increased his health and energy, and enjoys a highly effective life with just five hours of sleep a night. The secret is simply being smarter about what you eat.
The plan calls for eating more organic food, including select fruits and vegetables; increasing daily intake of healthy fats by eating grass fed butter, 100% MCT [medium chain triglycerides- see below CP] oil, brain and octane meats; cutting sugar and processed foods, and drinking mycotoxin-free coffee such as Bulletproof coffee with upgraded coffee beans.
Dave Asprey- super smart guy. CEO of Bulletproof, Author of The Better Baby Book (Wiley, 2011)
Today, Dave along with hundreds of thousands of others, are tougher, stronger professionals who are sleeping better, performing better (mentally and physically), and have improved their ability to handle stress better or eliminated it completely.
Here are his top five ways to ‘Biohack’ your life and body:
1- Get sick less by eating more foods with vitamin D3 and magnesium
2- Upgrade your fuel – Eat the Bulletproof Diet (high healthy fat, moderate healthy proteins, and lots of vegetables).
3- Upgrade your hardware – Practice HIIT [High intensity, interval training CP] not endless cardio
4- Drink Bulletproof Coffee for the boost in brain function and energy while ending of food cravings.
5- Upgrade your software – use technology to train your nervous system to behave the way you want. The Bulletproof FoodSense app measures food sensitivities as an example.
By incorporating these five things, people tie in to a better life overall. They sleep better, perform better (mentally and physically), and improve their ability to handle stress, even to gradually eliminate stresses altogether.
All of Dave’s findings, advice, diet details, and research is available on his website free of in hopes of building a healthier, happier world. For more information on Bulletproof, please visit www.BulletproofExec.com
Beth Linder-Moss got interested in health and fitness at the age of 16 after her father had his first heart attack. After this devastating event, she and the other members of her family changed their habits for the better.
This week on her Podcast, Beth discusses the importance of a positive mindset and taking responsibility for one’s life. Here are her suggestions on how to fix a negative mindset.
The Four Ways
1. The power of the mind:
Beth emphasizes the importance of having a positive mindset and how it can help individuals achieve their goals. She talks about how the mind can be programmed to focus on positive thoughts and how this can lead to a happier and more fulfilling life.
2. Taking responsibility:
Beth stresses the importance of taking responsibility for one’s life and not blaming others for one’s circumstances. She encourages individuals to take control and make the necessary changes to achieve their goals.
3. Overcoming challenges:
Beth talks about how challenges and obstacles are a part of life, but they can also be opportunities for growth and learning. She encourages individuals to face their challenges head-on and not give up when faced with adversity.
4. The importance of self-care:
Beth emphasizes the importance of taking care of oneself, both physically and mentally. She talks about how self-care can help individuals to maintain a positive mindset and achieve their goals.
“Focus on the positive, take control and do not give up when faced with challenges,” Beth told her audience. “It is easier said than done. To be at your best eat right, drink plenty of water, get your sleep and exercise.” For the Silo, Harold Nicoll.
As people go about their daily lives, there’s a common but hidden scourge: excessive sweating. In fact, a national survey conducted by the International Hyperhidrosis Society (IHhS)—the scholars of sweat—shows multiple millions suffer from extreme, uncomfortable, embarrassing, debilitating, and emotionally-devastating sweating. This type of sweating is a serious medical condition known as hyperhidrosis and nearly 367 million people of all ages struggle with it on their hands, feet, face, underarms, or body.
Hyperhidrosis can be particularly devastating. While many attempt to hide their sweating problems and suffer in silence, the impacts are often hard to cover up. Dramatic sweating in the presence of peers at work, or in extracurricular or social environments, can cause severe embarrassment, stress, anxiety, and other emotional issues. Even when people are alone, away from potential judgements, hyperhidrosis often takes a heavy toll—adversely impacting one’s productivity in a myriad of ways.
Those with hyperhidrosis struggle with disproportionate and random sweating that may drench clothing, ruin papers, damage technology tools, make playing sports and musical instruments impossible, promote hiding and isolation behaviors, degrade self-esteem, and prompt bullying at any age—among kids and adults. The holistic effect on life—workplace, marital, social and otherwise—is thus profound. In fact, research published in Archives of Dermatological Research indicates that the majority of those with excessive sweating confirm the condition has negative impacts on their social life, well-being, and emotional as well as mental health.
Lisa J Pieretti, Executive Director of IHhS, notes, “Excessive sweating is a dermatological disorder that can cause an otherwise healthy person to produce up to five times more sweat than is normal or necessary. The pressures of dealing with a ‘sweating problem’ around peers can be catastrophic to self-esteem and more. Too often, people become anxious about attending work or school, socializing with friends, or being out in public in general. But when those with hyperhidrosis receive support, understanding, and appropriate treatment, their lives can be dramatically changed.”
To that point, IHhS co-founder Dr. David Pariser urges that, while hyperhidrosis is the number one dermatological disease in terms of negatively affecting a person’s quality-of-life, it’s also number one in having the most positive impact when treated. “When hyperhidrosis is caught early, a person’s life can be transformed for the better in a multitude of ways,” he says.
With that in mind, the first step toward providing solutions for those who sweat excessively is to bust some common myths and misconceptions with facts from the experts at the IHhS, including these:
Myth: Sweaty people are out-of-shape, nervous or have hygiene issues.
Truth: The average person has 2 to 4 million sweat glands. Sweat is essential to human survival and serves as the body’s coolant, protecting it from overheating. Many athletes actually sweat more than other people because their bodies have become very efficient at keeping cool. Meanwhile, people with hyperhidrosis (which causes overactive sweat glands) sweat excessively regardless of mood, weather, or activity level—often producing 4 or 5 times more sweat than is considered “normal”.
Myth: Those with hyperhidrosis don’t suffer with workplace-specific activities.
Truth: In a recent 2017 study, 63% of those with hyperhidrosis reported interference in the performance of tasks at work or school due to their condition.
Myth: To have hyperhidrosis, one must be dripping and saturated with sweat.
Truth: Excess sweating can range from severe dripping to moderate moisture. Symptoms of hyperhidrosis can manifest differently and personally. But, what is consistent is the impact on life depending on areas affected. This can include damaged clothing, paperwork and shoes; obvious, embarrassing sweat marks on clothing; unappealing cold wet hands; discomfort due to dripping sweat or constant dampness; and skin slipperiness that gets in the way of sports, music, and day-to-day tasks. Excess sweating of the armpits, hands, feet, face, chest, back, or groin can result in substantial impairment, including limitations at work, in social and physical activities, and during hobbies. Emotional and psychological distress is also common.
Myth: People will grow out of hyperhidrosis.
Truth: Contrary to popular belief, research shows that hyperhidrosis does not go away or decrease with age. In fact, in one recent IHhS study, 88% of respondents said their excessive sweating had gotten worse or stayed the same over time. This was consistent across all the different age groups, from youngsters to older adults.
image: wyldraven-deviantart.com
Myth: Hyperhidrosis is “just” a summer thing, or it’s at least worse during the hot summer months.
Truth: Research from the IHhS also shows that profuse sweating is not simply dictated by the time of year. The majority of patients in one survey indicated that their sweating bothers them equally, no matter the season.
Myth: Kids and young adults are “resilient” and can deal with sweating a lot.
Truth: Medical journal citations substantiate that young people are known to be significantly impacted by emotional sequelae accompanying dermatologic disease and that psychiatric issues inherently accompany dermatologic disease in children and adolescents. Studies further show that most patients with hyperhidrosis—characterized by excessive, spontaneous sweating beyond physiologic, thermal, or stress-reaction body requirements—describe their lives as “bad” or “very bad” due to the disorder.
Myth: Antiperspirants are for underarms only. Truth: Think outside the pits! You can glide, stick, spray, and roll-on nearly anywhere that sweating is a problem (think hands, feet, face, back, chest, and even groin.) Be smart and talk to your dermatologist first before applying an antiperspirant to sensitive areas and test new products on small areas of skin first.
Myth: Like caffeine, antiperspirants are best used in the morning. Truth: Pick a p.m. perk! Skip the bedtime espresso but do use your antiperspirant in the evening as well as in the morning. Sweat production is at its lowest at night, giving the active ingredients in antiperspirants a better chance to get into your pores and block perspiration when the sun comes up and you really get moving.
Myth: Excessive sweating is less debilitating than other skin conditions people have to deal with.
Truth: According to Dr. Pariser, hyperhidrosis has the greatest impact of any dermatological disease. In fact, various investigations show the impact of hyperhidrosis on quality-of-life is equal or greater than that of in-patient psoriasis, severe acne, Darier disease, Hailey-Hailey disease, vitiligo, and chronic pruritus.
The extreme level of sweat production experienced with hyperhidrosis can disrupt all aspects of a person’s life, from academic performance, recreational activities and relationships, to self-image and overall emotional well-being. But it doesn’t have to be this way. There are helpful resources available to help people with hyperhidrosis to not just “know sweat,” but to also achieve a more comfortable and happier life. For the Silo, Merilee Kern.
Branding and consumer product trends pundit Merilee Kern, MBA is a wellness industry veteran, health advocate and influential media voice. Her ground-breaking, award-winning “Kids Making Healthy Choices” Smartphone APP for children, parents/caregivers and educators (iTunes) is based on her award-winning, illustrated fictional children’s book, “Making Healthy Choices – A Story to Inspire Fit, Weight-Wise Kids” (Amazon). She may be reached online at www.TheLuxeList.com. Follow her on Twitter here: http://twitter.com/LuxeListEditor and Facebook here: www.Facebook.com/TheLuxeList.
Sometimes, not knowing the truth about something of immediate importance can create some of the most intense stress, says former chronic pain sufferer Janet Komanchuk.
“The families of victims who’ve been missing for years or decades – identifying the body of their loved one, for example, can bring closure. For me, being diagnosed with fibromyalgia was also a relief – it meant that I had a name for my chronic pain,” says Komanchuk, whose pain was so intense over a period of several years that she had to retire as a schoolteacher.
Studies of Monkey’s may help solve causes of stress in humans- http://wabe.org/post/study-monkeys-may-help-solve-stress-humans
“My diagnosis meant I wasn’t crazy, that the pain wasn’t ‘all in my head,’ as some had suggested. It meant that my flu-like symptoms,
accompanied by intense waves of pain, finally had form and dimension. I understood I was just one of many suffering with chronic pain that at last had a name.”
Fibromyalgia syndrome is a complex, chronic condition of widespread muscular pain and fatigue. It often includes sleep disturbances, impaired memory and concentration, depression and other debilitating symptoms. The syndrome is one of the most common chronic pain disorders, affecting nearly one in every 60 North Americans.
When medical leave, morphine patches, codeine and myriad pharmaceuticals brought no relief, I tried a different approach in combination
says Komanchuk, (www.jkomanchuk.com), who has since enjoyed more than 13 years of pain-free and prescription-free living after finding an alternative healing therapy that works for her. She now works as an educational writer and public relations assistant with Joy of Healing, the alternative healing modality that she says brought about her remission.
Is Yoga a ‘healing therapy’? Forbes thinks it is and more- see Supplemental below CP
“Through the years, I’ve learned a thing or two about dealing with the psychological trauma of illness.” Komanchuk shares tips to keep in mind for those suffering from an indeterminate condition.
• Trust in yourself. “At times, the pain was so intense that I was certain my flesh was tearing away from my bones,” says Komanchuk, who was just like the more than 100 million Americans who suffer from chronic pain, which costs nearly $600 billion annually in medical treatments and lost productivity, according to the Institute of Medicine. Despite her unmistakable pain, the critical doubt from others as to what she was experiencing was disheartening, at times causing her to doubt herself.
“Trust in yourself, for you know what you’re feeling,” she says. “Don’t fall victim to the judgment and criticism of others who doubt your illness and the limitations it places on you or your activities.”
• Don’t quit! Despite the immense scope of chronic pain, very little is spent on research to find better ways to manage pain. Komanchuk was faced with the prospect of spending the rest of her life in a nursing home.
“Yes, the pain was excruciating, debilitating and fatiguing, yet I still felt as though my life had the potential for vitality,” she says. “The idea of going to a nursing home – reasonable for some – felt like a kind of death to me.”
Convinced that there was hope for her in overcoming fibromyalgia, she persisted in her search for wellness answers.
• Seriously consider alternatives. She was able to achieve what she thought was impossible – not just temporary relief, but permanent, lasting mind-body-spirit wellness. She had been to orthopedic surgeons, neurologists, rheumatologists, psychologists, underwent MRIs and took all manner of medications for her unbearable pain. In a narrow sense, it would seem as though she exhausted her options – until she looked beyond traditional Western medicine. Alternative treatment guided her to recognize the layers of stress throughout her life that she believes were a primary driver of her chronic pain.
“Every day, I am filled with gratitude for the fact that I am free of the torment from fibromyalgia that had plagued me throughout my
life,” she says. “I just wish I could give others a piece of the relief that I’ve found. All I can say is keep your eyes open, keep the hope alive and don’t give up!” For the Silo, Ginny Grimsley
I bet we all have someone near and dear to our heart, who has been touched by cardiovascular disease.
Public health and agencies such as Heart and Stroke Society have done an excellent job highlighting some of the key factors that are risk factors to cardiovascular disease. These risk factors can include hypertension, diabetes, high cholesterol, obesity, alcohol, smoking, and stress.
An overarching factor that exists within all of these risk factors is; inflammation.
Inflammation can be defined as “the body’s attempt at self-protection; the aim being to remove harmful stimuli, including damaged cells, irritants, or pathogens – and begin the healing process.” The symptoms of inflammation are represented as heat, redness, swelling and pain.
There have been links made between chronic inflammation and some cancers, rheumatoid arthritis, atherosclerosis, periodontitis and hay fever.
One of the key modifiable factors affecting inflammation that has been researched is diet. Meals that are contain excess calories and inflammatory fats have been linked to causing spikes in c-reactive protein, a measureable maker of inflammation. The Standard American Diet has been linked to higher inflammation rates due to the higher intake of omega 6 fatty acids compared to omega 3. In contrast the Mediterranean Diet has been linked to lower inflammation levels due to higher content of omega 3 fatty acids, low glycemic foods, higher amounts of carotenoids and flavonoids found abundantly in fruits and vegetables.
Excess body fat is also a component of inflammation as it a factory for inflammatory cytokines within the body, resulting in higher levels of inflammation. A study of postmenopausal women who where overweight or obese who lost 5% or more of their body weight had measurable decreases to their inflammation levels.
Type 2 diabetes, the result of insulin resistance also has its roots deep in inflammation. Again research has shown that more fat cells in the body result in a cascade of cellular signalling within the immune cells that results in inflammation.
In the case of acute inflammation such a healing cut finger, physical symptoms would be typical; heat, swelling, redness and pain. Chronic inflammation does not display these same symptoms, instead havoc on the cardiovascular system can go undetected. The process of atherosclerosis, the origin of cardiovascular disease is a result of the activation of the immune system during inflammation leading deposition and accumulation of cholesterol and tissue along the cardiovascular system.
From a preventative health standpoint it is important to combine the current treatment of cardiovascular health treatment with strategies to reduce inflammation.
Naturopathic Medicine as a preventative form of treatment has many options available to decrease overall inflammation within the body and can be used alongside conventional medical treatments. For the Silo, Ashley Beeton.
Nearly six out of 10 adults have suffered mental health problems during the pandemic
Stress and anxiety are the biggest concerns, international research shows
Taking more exercise and online gaming are the two main ways people globally are tackling mental health issues driven by the pandemic, new international research* from the leading digital board game publisher Marmalade Game Studio shows.
Its study across the US, France, Germany, Hong Kong, and Singapore found nearly two out of five people (38%) have turned to exercise to address mental health concerns while 30% are using online gaming to relieve stress and anxiety.
Marmalade Game Studio’s research found mental health issues have soared across all countries during the pandemic with nearly six out of 10 (57%) saying they have developed mental health concerns during the pandemic and the same number say they are currently suffering from a range of issues. People in Singapore (65%) and Hong Kong (64%) are the worst affected followed by France (57%), Germany (56%) and the US (52%).
The biggest issues internationally are stress and anxiety with 38% saying they are currently affected by stress while 30% say they are suffering from anxiety.
However more than one in five (22%) say they are depressed and 4% say they have suicidal thoughts.
Marmalade Game Studio has recently introduced a new feature on its games in response to demand from customers for more ways to stay connected with family and friends – its Bubble in-game video chat allows gamers to add friends and family to group chats, start games from these, and video chat whilst playing.
Cristina Mereuta, co-CEO at Marmalade Game Studio, said: “The pandemic has had a huge effect on mental health globally and millions have at points suffered from a range of conditions caused by worries about their own and others physical health as well as financial worries.
“Many people are clearly taking action with increased exercise and online gaming appearing to be the most popular ways of relieving stress and anxiety.
“It is important however that people seek professional help where appropriate and it’s worrying to see that some people are doing nothing.”
The mental health impact has not all been negative – around 7% of French people say their mental health has improved during the pandemic followed by 6% of Americans, 5% of people in Hong Kong, 4% of Germans and 2% of people in Singapore.
The table below shows the ways people across all countries are addressing mental health issues.
ACTION TAKEN?
PERCENTAGE OF PEOPLE WITH MENTAL HEALTH ISSUES WHO HAVE TAKEN THESE STEPS
Doing more exercise
38%
Playing online games
30%
Trying to see friends and family more
29%
Getting help from my doctor
27%
Talking to loved ones
26%
Getting help from mental health professionals
25%
Talking to close friends
19%
Doing nothing
14%
Digital gaming has proved to be important for mental health – 16%** of European Union gamers say being able to play games online and connect with others particularly families helped during lockdowns and 42% say playing multiplayer games during lockdown made them happier.
* Marmalade Game Studio commissioned independent research company PureProfile to interview 1,000 adults aged 18-plus across the US, France, Germany, Singapore, and Hong Kong in November 2021 using an online methodology.
According to Nashville-based, Board Certified Plastic Surgeon and Founder of Ageless Solutions, Dr. Nicholas Sieveking, “menopause can surely be a crazy time in a woman’s life. Not only does it signal the fact that she can no longer procreate, she will most likely suffer from some symptoms; physical, mental or both. As the body is depleted of estrogen, bones lose calcium and become more brittle which can lead to osteoporosis, hormonal fluctuations prompt hot flashes and night sweats and vaginal dryness can become a problem.”
And of course, as with anything, there are myths floating around about menopause from when it will hit to the best way to combat its symptoms. Here’s are some things I hear from patients which serve as a relatable rundown to help women navigate their way through what can be, a very confusing time.
“I just had my last baby 4 years ago! I’m only 40! How can I be perimenopausal? “
While it’s been largely believed that menopause begins at 50, this just isn’t true. The average age to begin menopause tends to be 52, but women can actually begin anywhere from their 30’s to 60’s. Perimenopause, the shift leading up to menopause, can begin anywhere from a few months until a year before actual menopause starts. Symptoms include but aren’t limited to night sweats, trouble sleeping through the night, shorter or irregular periods, crashing fatigue, sore muscles, dizziness, changes in nails and hair. It’s important for women to keep a health log of any changes they notice in their bodies after age 35 and mention them to their doctors during checkups.
“I’m not menopausal! I haven’t even had one hot flash.”
Hot flashes and menopause seem to go hand in hand. But they are not always the first sign. While most women experience hot flashes not every woman does so if they aren’t aware of the other emotional or mental changes they may solely focus on the physical changes. The start of menopause can also be signaled by anxiety, depression, fuzzy or unclear thinking with inability to focus, low libido, forgetfulness, short temperedness or irritability. Pay attention to how you are feeling day to day. The more attuned you are to your body the sooner you’ll flag any changes.
“Weight gain comes with the territory. Nothing I can do will change that.”
As estrogen is depleted, the body may experience hormonal imbalance. The body often responds by trying to protect itself and a main way of doing that is storing fat. But women don’t have to gain weight without a fight. Some ways to keep a well-maintained weight are:
Look for high-fiber foods. They can help with constipation, which is often associated with menopause because lack of estrogen can decrease bowel activity.
Eat plenty of calcium and vitamin D-rich foods, like low-fat dairy products, green leafy vegetables, beans and fish. They help to keep bones strong.
Give soy a try. Soy contains estrogen. While the jury is still out on whether soy can actually help, it can’t hurt. Add it to your diet for a month or so and see if it has any effect. Drink 1-2 cups of soy milk or eat a cup of edamame on a daily basis.
Women need 1,000 – 1,500 mg daily of calcium and 800 units of vitamin D daily. It’s very hard to get that much through food alone. Supplements are very helpful.
In addition to helping battle the bulge, walking, jogging and strength training can help stimulate bone growth and increase bone density. Balancing exercises can help with strength and will make you less likely to fall. Falling during and after menopause increases chances of breaking a bone.
“I can handle my liquor besides; red wine is good for me.”
Understand thatduring the onset of and stages of menopause, the body will not experience alcohol and caffeine as it always has. Alcohol, especially red wine, can trigger hot flashes. It can also diminish calcium absorption and inhibit live enzymes that activate vitamin D. Caffeine increases calcium excretion and reduces how much of it the body can absorb. Both alcohol and caffeine are dehydrating stimulants that can make night sweats even worse.
“I yelled at the dog and then I cried about it for an hour.”
Changes in progesterone and estrogen levels may cause mood swings. Things seem to set you off. You may fee rage then sadness. Drops in progesterone may cause increased irritability and moodiness. Also, don’t underestimate the power of what menopause really means. With childrearing days behind them, many women begin to think about the rest of their lives. No doubt, these thoughts can trigger feelings of anxiety and depression.
“I got my period when I was 16 so I won’t be menopausal until later.”
An older age at first period doesn’t automatically mean a later start to menopause. Actually, the opposite tends to be true. If a girl gets her period on the later side, she may begin menopause on the earlier side. However, predicting the age a woman will begin menopause is difficult. Pay attention to your body. After age 40 you’ll notice more and more changes and symptoms of menopause.
The process of menopause is a part of a woman’s life. Work closely with your doctor to create a plan that combines healthy foods, exercises, stress management and a commitment to enjoying life to its fullest. There is so much to look forward to. Having a positive outlook is the key to looking your best regardless of age and stage.
Dr. Nicholas Sieveking is a board certified plastic surgeon who completed his training in General Surgery and Plastic and Reconstructive Surgery at Stanford University. After Stanford, he received additional fellowship training in Aesthetic Surgery in Rio de Janeiro and São Paulo, Brazil. In addition to his plastic surgery board certification, Dr. Sieveking is also board certified with advanced fellowship training in Anti-Aging and Functional Medicine. This double board certification enables Dr. Sieveking to be the most complete anti-aging surgeon and physician to treat his patients age-related needs, from the inside to the outside. Dr. Sieveking’s comprehensive solo practice includes advanced cosmetic and reconstructive surgeries, state of the art cosmetic laser and skin care services, Bio-identical hormone replacement therapies, medically-supervised weight loss programs, and cutting edge laboratory testing for hormone, amino acid, vitamin and nutrient deficiencies as well as toxin analysis and food and chemical sensitivities testing.
Dr. Sieveking has operated and lectured around the world on topics of face lifts, breast surgery, and cleft lip and palate repair. He has authored a chapter on Rhinoplasty in one of the major training textbooks for plastic surgery residents. In 2012 and 2013, he was voted “Top Plastic Surgeon in Nashville” in two Readers Polls by the citizens of Nashville. For the Silo, Jennifer Cypen Kaplan
Music is known to have a strong effect on most people. It can compel its listeners to move along its rhythm and dance. It can also provide stimulation to the brain, which can improve a person’s bodily performance.
This positive impact can double for the person performing the music. Can you image the impact that the more varied and dynamic genres of music, such as jazz, can have on you?
Jazz is not only a pleasure to listen to, but consuming it can bring about numerous improvements to your health and lifestyle. Whether you listen to this type of music in the background while working to attending dedicated worldwide jazz festivals, jazz can help improve your well being. Continue reading to learn more about how jazz can improve many aspects of your life.
Energy and Creativity
Completing daily tasks can sometimes get difficult. It can be easy for you to become bored and lose motivation or have your energy depleted due to repetition and tedium. Jazz can help you regain that focus and energy, making activities such as daily work and exercise feel easier than they are.
The unique, diverse rhythm provided by the music causes your brain to produce and release the appropriate chemicals. This is the brain attempting to match the music’s beats, and due to jazz’s improvisational nature, it keeps the brain’s stimulation high, making it easier to keep up with rigorous activities. Additionally, active, but ambient, noise increases processing difficulty, which encourages abstract thinking and creativity. More creative thinking can help you find work solutions and keep you engaged in the task at hand.
Blood Pressure
Is high blood pressure a recurring problem with you? Then music rich with rhythm, especially jazz, can help you out. Music has a dynamic relationship with people’s cardiovascular system that several researchers have investigated before. Jazz can help you decrease your blood pressure by impacting your blood vessels. Rhythmic, lively music like jazz can open your blood vessels to around 30% more than normal, reducing your pressure.
Further studies conducted by the Osaka University in Japan show that people who listen to music after three months have their blood pressure reduced by 6 mmHg. You can equate this decrease to people who have taken their blood pressure medication, lost 10 pounds, or adopted a low-sodium diet. This change can ultimately improve your overall health, as it decreases your chances of suffering from heart disease or a stroke.
Immune System
One of the most important systems in your body is the immune system. It is mainly composed of organs and white blood cells and it is your body’s ultimate line of defense against germs, infections, and diseases. While there are many healthy habits you can embrace to boost your immunity, such as regular exercise and a healthy diet, you can also add listening to jazz to the list.
Psychologist Carl Charnetski discovered in a study that people who listened to jazz for at least 30 minutes produced a higher level of immunoglobulin A (IgA) than other subjects. This chemical is one of the many antibodies created by the immune systems that manifests alongside the mucous linings of the body. Arrange for jazz listening sessions to keep a strong level of IgA going.
Stress Management
While it can be a cliché to say that jazz’s primary audience is “cool” people, there is some truth to that statement. According to the University of Nevada, music that goes up to 60 beats per minute can cause your brain to release alpha brainwaves. These waves are related to sleep and relaxation, calming your nerves and ironically making you more alert. Certain types of noise, such as smoother jazz, stringed instruments, and even rainfall, are more effective than others in winding you down after a busy day at work.
Jazz is not only one of the most dynamic music genres out there, but it can also make a positive impact on your health. From improving the body through the immune and cardiovascular systems to decreasing stress and encouraging energy, focus, and creativity, listening to jazz can bring noticeable changes to your well being. Consider these benefits the next time you choose the concerts to attend or the type of background music you will play while you work.
Jenn Zerling author of Breaking the Chains of Obesity
Fitness plateaus – we’ve all hit them before and they are nearly impossible to break. Did you know that health journals may help you get past a plateau or move back toward unhealthy habits?
Logging food intake and exercising seems tedious; however, Jenn Zerling http://jzfitness.com , MS, CPT, the author of Breaking the Chains of Obesity, 107 Tools shares the importance of a health journal:
Make it simple.
Food diaries and activity points allow you to see common threads of repetition, which causes the body to become stagnant in weight loss. The body needs to be SHOCKED; therefore, switching up healthy foods and exercise programs will end stagnancy and help you get to your goal.
The lost ages: August – January
Don’t lose sight of fitness goals after the summer. Most North Americans gain between 5 to 15 pounds during fall and winter. These are the most dreaded pounds to lose as they are more “vanity” weight. Get into the same game of New Year, New You all year-round by logging food intake and activity points.
Demolishing the need to attempt weight loss from February through May: keep good track of the optimal behaviors needed during the “lost ages” time frame and you won’t worry about meeting your weight goals. Focus on common plateau causes including: Healthy hydration, Fiber: simple vs. complex carbs, Sedentary lifestyles: 9 to 5 work days should = three 10-minute bursts of fitness, Lifestyle and stress. For the Silo, Kelly Taylor.
HA NOI (June, 2020) – A new study found that animals sampled in the wildlife-trade supply chain bound for human consumption had high proportions of coronaviruses, and that the proportion of positives significantly increases as animals travel from traders, to large markets, to restaurants.
The study, which appears in the pre-print journal bioRxiv, is by a team of scientists from WCS, the Department of Animal Health of the Viet Nam Ministry of Agriculture and Rural Development, Viet Nam National University of Agriculture, EcoHealth Alliance, and One Health Institute of the University of California, Davis.
Wildlife in the trade supply chain are often under stress and confined at high densities with other animals from multiple sources which likely results in increased shedding of coronaviruses. The authors forewarn of the potential risk of viral spillover into people through the wildlife trade.
The authors indicate that stress and poor nutrition likely contribute to decreasing animal immune functions resulting in increased shedding and amplification of coronaviruses along the supply chain. The findings in rodents illuminate the potential for coronavirus shedding in other wildlife supply chains (e.g. civets, pangolins) where similarly large numbers of animals are collected, transported, and confined.
The purpose of the study was to gain a better understanding of coronavirus presence and diversity in wildlife at three wildlife-human interfaces including live wildlife trade chains, wildlife farming, and bat-human interfaces. This work represents an important demonstration of capacity and a significant contribution from Viet Nam to the field, laboratory, and scientific approaches critical to understanding and addressing zoonotic disease threats. The consensus PCR approach for viral detection is a cost-effective tool for detecting both known and novel viruses and co-infections in a variety of taxa, sample types, and interfaces.
Researchers collected samples at 70 sites in Viet Nam, and detected six distinct taxonomic units of known coronaviruses. There is no current evidence to suggest these particular viruses were a human-health threat, but the laboratory techniques used in the study can be utilized to detect important emerging or unknown viruses in humans, wildlife, and livestock in the future.
The team found high proportions of positive samples among field rats destined for human consumption. The proportion of positives significantly increased along the supply chain from traders (21 percent), to large markets (32 percent) to restaurants (56 percent). Coronaviruses were detected on two-thirds of the surveyed wildlife farms, and six percent of rodents raised on the farms were positive. A bat and a bird coronavirus were found in rodent fecal samples collected from wildlife farms suggesting either environmental mixing or viral sharing among species. Coronavirus detection rates in rodent populations sampled in their ‘natural’ habitat are closer to 0-2 percent.
Said Amanda Fine, WCS Health Program Associate Director, Asia, and a co-author of the study: “Wildlife supply chains, and the conditions the animals experience while in the supply chain, appear to greatly amplify the prevalence of coronaviruses. In addition, we documented exposure of rodents on wildlife farms to both bat and bird coronaviruses. These high prevalence rates and diversity of coronaviruses, added to the species mixing we see in the wildlife trade, creates more opportunities for coronavirus recombination events as well as spillover.”
The authors warn that the trade in wildlife facilitates close contact between people and multiple species of wildlife taxa shedding coronaviruses. This provides opportunities for intra- and inter-species transmission and potential recombination of coronaviruses.
The wildlife supply chain from the field to the restaurant provides multiple opportunities for such spillover events to occur. To minimize the public health risks of viral disease emergence from wildlife and to safeguard livestock-based production systems, the authors recommend precautionary measures that restrict the killing, commercial breeding, transport, buying, selling, storage, processing, and consuming of wild animals.
The emergence of SARS-CoV, MERS-CoV, and now SARS-CoV-2 highlight the importance of the coronavirus viral family to affect global public health. The world must increase vigilance through building and improving detection capacity; actively conducting surveillance to detect and characterize coronaviruses in humans, wildlife, and livestock; and to inform human behaviors in order to reduce zoonotic viral transmission to humans.
Hoang Bich Thuy, WCS Viet Nam Country Program Director and co-author explains: “Since the outbreak of COVID-19, the Government of Viet Nam has been taking strong actions to enforce wildlife trade laws and is considering the prohibition of wildlife trade and consumption as directed by the Prime Minister in his Official Letter No. 1744/VPCP-KGVX dated 6 March 2020 of the Government Office. This research provides important baseline information and suggests areas for targeted studies to provide more evidence for the development of new policies and/or revision of the legal framework in Viet Nam to prevent future pandemics by mitigating risks of transmitting pathogens from animals to humans at key nodes along the wildlife supply chain. Successful interventions will be those that support a significant reduction in the volume and diversity of species traded, and the number of people involved in the trade of wildlife.”
This study was made possible USAID’s Emerging Pandemic Threats PREDICT project with cooperation from the government of Viet Nam.
WCS (Wildlife Conservation Society)
MISSION: WCS saves wildlife and wild places worldwide through science, conservation action, education, and inspiring people to value nature. To achieve our mission, WCS, based at the Bronx Zoo, harnesses the power of its Global Conservation Program in nearly 60 nations and in all the world’s oceans and its five wildlife parks in New York City, visited by 4 million people annually. WCS combines its expertise in the field, zoos, and aquarium to achieve its conservation mission. For the Silo, Stephen Sautner, Wildlife Conservation Society, Bronx Zoo, New York.
It can be hard to choose the right exercise regime for you. On top of the time constraints of modern life, the sheer number of options is enough to confuse most of us.
Whether you’re a lone wolf, a team player or looking to become truly zen – this will set you on the right course to fulfilling your fitness needs.
Our friends at gapmedics.com have put together a quiz which identifies which style of exercise matches your personality.
For children, divorce can be an extremely upsetting and stressful time. Their world changes and it’s confusing. They may feel uncertain, scared, angry, hurt and depressed. As a parent, you can make the process less stressful for your children by being aware of ways to make the process less unsettling for them.
Your understanding, patience and reassurance can help greatly in your child’s adjustment. The infographic below via our friends at Browell Smith & Co Solicitors shows ways for you to reduce your child’s pain by making their well-being the most important part of the transition.
Stress is ever present in current society, both personal stress and workplace stress contribute to the well documented link, between stress and chronic conditions. The most recent data available from Statistic Canada’s – National Population Health Survey, demonstrates that personal stress is predictive of the development of a chronic health condition over the next four years (Statistics Canada, 2003). The long term impact of these chronic health conditions can result in significant activity limitation from heart attack, diabetes, migraine, or arthritis or back problems. Even more daunting is the higher predictive value of death for individuals suffering from cancer, bronchitis/emphysema, heart disease or diabetes.
The practice of forest bathing itself is not a new concept. Prior to the industrial revolution being “in nature” was part of everyday life. The Japanese term Shinrin-yoku meaning “taking in the forest atmosphere or forest bathing” was officially coined by the Japanese Ministry of Agriculture, Forestry, and Fisheries in 1982. (Park et al. 2010)
This novel practice of being in nature, demonstrates a wide variety of health benefits from which individuals in modern society can stand to gain. With the increasing amount of individuals living in urban settings the exposure to nature is diminishing.
Field studies performed in Japan measured salivary cortisol levels (more commonly known as “stress hormone”) in university individuals. The students were divided into two groups, one to spend a day in a forest setting, the other in a city setting. Lower levels of stress hormone, as well as lower blood pressure and pulse rate was found in individuals in forest location. (Park et al. 2010)
Further evidence has been documented to the demonstrate the reduction of stress resulting from forest bathing, through the improvement immune function with exposure to the natural environment. Given that immune function is key in the prevention of chronic diseases this evidence is exciting. Natural killer cells as they are ingeniously named are cells within the immune system which kill tumours or virus infected cells, through the release of enzymes which break down the cells. In research studies natural killer cells have been found to be elevated for seven days after the forest bathing trip (Qing, 2010). This seven day window of improved immune function is great news for the weekend warrior in all of us.
Many of us who live in Brant-Halidmand-Norfolk are blessed with exposure to forest just outside our doorsteps. This being said it doesn’t mean we always take advantage of it, between commuting to work, family and social commitments, going from the house to the car may be the norm. For the Silo, Ashley Beeton.
References
Park, B.J., Tsunetsugu, Y., Kasetani, T., Kagawa, T., & Miyazaki, Y. (2010) The physiological effects of Shinrin-yoku (taking in the forest atmosphere or forest bathing): evidence from field experiments in 24 forests across Japan. Environ Health Prev Med, 15,18–26.
Myth: Excessive sweating is less debilitating than other skin conditions people have to deal with.
