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Migraine or Headache?

2025 August, Lifestyle and Wellness July 31, 2025

Headaches and migraines impact more people than you probably think.

In fact, according to the Brisbane Headache and Migraine Clinic, headaches and migraines are the third most common disease in the world, affecting about 1 in every 7 people. While they seem similar on the surface, they differ vastly in severity, symptoms, and how long they last.

What Is a Headache?

The average headache causes a pain in the head or face, described as a constant throbbing. The most common type of headache is a tension headache, caused by stress and tight muscles; however, there’s also a more severe type called a cluster headache. Cluster headaches — also coined as “suicide headaches” because of their intensity — are headaches that occur in patterns with frequent attacks and then periods of remission.

According to Johns Hopkins Medicine, the following are some of the differences between tension and cluster headaches.

Tension Headache

  • Slow onset
  • Pain on both sides of the head
  • Pain is dull — mild to moderate — not severe
  • Pain may involve the back part of the head or neck, pressing or tightening on both sides of the head, sensitivity to light and noise, scalp tenderness
  • Can last hours to days
  • Caused by stress, poor posture, dehydration, lack of sleep, straining of the eyes

Cluster Headache

  • Quick onset
  • Pain on one side of the head, usually behind one of the eyes
  • Pain is a severe, sharp stabbing in the head
  • Swelling of eyelid and/or forehead, droopy eyelid and/or small pupil, runny nose and/or congestion
  • Attacks occur in clusters, can last minutes to hours
  • Triggered by alcohol, specific time of day, circadian rhythm disruption — exact cause unknown

What Is a Migraine?

While headaches cause physical pain, migraines are a different beast. As a neurological condition, nausea, vomiting, lightheadedness, sensitivity to light, and other visual symptoms occur with migraines. Migraines also have four distinct phases; however, not everyone experiences every phase.

Phases of the Migraine:

  • Prodrome – early warning signs such as mood or behavior changes, may be hours or even days before the headache
  • Aura – sensory disturbances such as vision changes, muscle weakness, changes in speech, and hallucinations
  • Headache – main phase with severe headache; sensitivity to light and motion are common as well as depression, anxiety, and fatigue
  • Resolution – aftereffects of a migraine such as irritability, fatigue, and trouble concentrating; pain subsides

In the Resolution phase of a migraine, some people will feel relieved and others, unfortunately, will feel the physical and mental repercussions of the migraine. According to the American Migraine Foundation, the World Health Organization has labeled migraine as one of the 10 most debilitating medical illnesses on Earth; for more than 90% of those affected, migraine interferes with education, career, and social activities.

According to the American Migraine Foundation, more than 36 million Americans suffer from migraine, but only one of every 3 patients talk with their doctor about their headaches.

Key Differences

To know how to treat a headache, you must be able to figure out if it’s a headache or a migraine first, as each one has different treatment methods. The key differences between headaches and migraines are:

  • Pain: headaches cause a constant throbbing and dull ache; migraines are accompanied by severe pounding or intense pressure
  • Location: headaches occur on both sides of the head; migraines zero in on one side
  • Duration: headaches can last from minutes to hours; migraines can last hours to days
  • Symptoms: migraines cause nausea, vomiting, sensitivity to light and sound; headaches induce physical pain and tenderness around the head and neck area

Treatment

Depending on the type of headache, there are several options for treatment. For a tension headache, the use of over-the-counter pain relievers like ibuprofen (Advil), aspirin, and Excedrin Migraine is encouraged. Lifestyle changes, like drinking more water, getting adequate exercise, eating nutritious foods, and getting enough sleep are also beneficial. Making these small changes will help to combat — and hopefully lessen the amount of — tension headaches. According to Mayo Clinic, it is also important to ease muscle tension with a heat compress so the muscles can relax, since tense muscles can trigger a tension headache to start.

On the other hand, cluster headaches — much more severe than a tension headache — require medical attention. According to MedlinePlus, the only way to treat these headaches is with steroids, medication injections, 100% pure oxygen, or preventive medications, hence, the only way to access these treatments is by going to the doctor.

Treatment for migraine includes medication, lifestyle changes, and rest. Migraines are a chronic illness, but they are treatable. One of the most important parts of migraine management is migraine prevention, which can be done through taking medication every day to prevent an attack, whether you experience one a year or one a week. Some preventive medications include beta blockers like propranolol (Inderal) and anti-depressants like amitriptyline and venlafaxine (Effexor).

Medications that help during the migraine attack include over-the-counter medicine like ibuprofen (Advil) and aspirin, but when taken over a long period, they may cause medication-overuse headaches and/or stomach bleeding. Stronger prescription medications like triptans (sumatriptan (Imitrex) and rizatriptan (Maxalt)) can relieve many symptoms caused by a migraine because they block the pain pathways that go to the brain.

Moral of the Story:

If you experience severe, sudden headaches that happen frequently and affect your day-to-day life, seek medical help. According to the World Health Organization, on a global scale, headaches affected about 40% of the population, or 3.1 billion people, in 2021. Headaches are a common and painful body experience; nearly everyone gets them occasionally for various reasons. Stress, poor nutrition, and exercise are some of the biggest risk factors but also the most controllable ones.

Focus on getting your health right, so you can get your head right.

Give, Save, Spend: How to Adopt Healthy Financial Habits

2025 May, Benefit Spotlight April 23, 2025

Going off to work to pay for yesterday rather than tomorrow has become the norm for most Americans. The average debt reported in 2023 for each American was $103,215, with housing debt making the top of the list.

Credit card companies have increased the ability to get what you want now with an instant swipe or Apple Pay, and you can worry about it later. However, it is still possible to cut down debt and adopt healthy financial habits that can help you invest for you and your family’s future.

Saving for the Future

Investing your money for tomorrow’s unknown circumstances is important. Not only should you save for the unknown but for things you may want to do such as buy a house or car, retirement, college expenses, and vacations. It can be difficult to determine how much to save each month when expenses can consume most of your earnings, but starting small is best. As budgeting becomes more manageable, you will find that you can save more. Here are some more tips you can put in practice:

  • Start with what you can – If you can only save $10 a month, start there. As time progresses, pick up the value each month. Don’t beat yourself up if you must skip saving for a month or two.
  • Save unexpected money – There are times we receive birthday money, a bonus check at work, a nice tax refund, or sold some items for cash. These can be used to save extra as they don’t impact your monthly budget.
  • Automate savings – Whenever you receive pay from your job, you can set a portion automatically to your savings. This is helpful because you won’t need to set a reminder and will not feel tempted to take from your savings.
  • Audit your budget – As you create your budget, it’s best to perform an audit to see what expenses can be removed or reduce. Instead of going out to eat several times a week, limit that to two or three a month. Try at-home fitness or a run around the block instead of a monthly gym membership. Create small pockets of savings for large purchases like clothes, shoes, mini vacations, and tech gadgets.

Spending Wisely

If you can’t afford it today, it’s not worth purchasing. One of the best ways to avoid overspending or spending within your means is by creating a budget. A monthly budget will allow you to look over your income, focus on tackling your expenses, and seeing if you have room to enjoy. There are some ideas to consider when starting out on creating a budget or new habits you may want to incorporate:

Track your spending – Write down everything you spend your money on. Whether it’s on an app, spreadsheet, or pen and paper, tracking your money will help you know where it’s going.

Remove unnecessary expenses – There are some subscriptions or services that you might be paying for but no longer use. It’s time to cancel and reallocate that money.

Switch phone plan – Instead of having the latest phone or upgraded phone plan, switching them for cheaper can help you save money.

Refinance car or mortgage – You can save extra money by finding a better rate on your mortgage or car loan.

Pay off debt early – Before adding extra funds into your savings, see if you can try allocating more money towards credit cards, student loans, and other debt so that you can pay them off early.

50/30/20 rule – If you need help creating a budget, try sticking to the 50/30/20 rule for managing your income: 50% for essentials, 30% for extras, and 20% for savings and debt.

Why Giving Is Important?

Thinking about and managing money leaves many people feeling stressful. It falls within the top five reasons for divorce in the United States. You might be surprised but giving some of your money to charitable organizations after budgeting can help increase happiness and have long-lasting effects on your overall well-being. In a 2018 study, psychologists discovered that when people give often, their joy last longer. The opposite was also true. Those in the experiment who gave less experienced a decline in happiness over time.

Whether you decide to give for a personal connection to a cause that matters to you, for community support and projects, or for increased of happiness, your charitable giving will go beyond kindness and will help you feel less inclined to overspend.

Source:

https://www.merceradvisors.com/insights/personal-finance/the-benefits-of-charitable-giving/

https://www.usatoday.com/money/blueprint/debt/average-american-debt-statistics/

https://journals.sagepub.com/doi/abs/10.1177/0956797618814145?journalCode=pssa

https://www.forbes.com/advisor/banking/savings/why-is-it-important-to-save-

https://www.creditkarma.com/money/i/saving-money

The Dangers of Having Too Much Estrogen

2025 May, Lifestyle and Wellness April 23, 2025

Estrogen is a sex hormone and is usually found in higher concentration in women than in men. It helps maintain sexual and reproductive health and fluctuates throughout puberty, ovulation, pregnancy, and menopause.

Having a balanced amount of estrogen is needed for the body as it regulates not only reproductive organs but also the skeletal, cardiovascular, and central nervous system. However, too much or even too little can cause serious health problems that may require the attention of a health professional.

What Causes High Levels of Estrogen?

There are many factors that can contribute to high estrogen levels. However, there are non-natural factors that can increase the levels of estrogen in any stage.

  • Medications – Birth control pills and other oral contraceptives can increase estrogen levels.
  • Fat tissue – Body fat secretes estrogen, and the more weight added, the higher the estrogen dominance.
  • Stress – When the body is stressed, it produces cortisol. High amounts of cortisol reduce the progesterone hormone, making estrogen work overtime.
  • Alcohol – Too much alcohol prohibits the breakdown of estrogen, leading it to increase.
  • Processed foods – Red meats, sugar, refined grains, and other types of processed ingredients all increase estrogen levels if consumed often.
  • Chemicals that mimic estrogen – Also known as synthetic xenoestrogens, are endocrine-disrupting chemicals that affects hormone function. They are found in many everyday items like plastics, personal skincare products, pesticides, and preservatives. These chemicals affect estrogen metabolism and increase it.

The Health Risk of Estrogen Dominance

There are many health risks associated with high estrogen levels. Some of the most common ones include breast and ovarian cancer, non-tumorous fibroids, endometriosis, infertility, and premenstrual syndrome. Although estrogen doesn’t cause these health conditions, it can amplify the risk or worsen symptoms.

Having a balanced amount of estrogen is needed for the body as it regulates not only reproductive organs but also the skeletal, cardiovascular, and central nervous system.

How Can I Reduce Estrogen?

It’s best to receive testing from a health professional to get an accurate analysis of the levels of estrogen that are present in your body. But there are lifestyle changes and practices you can adopt to keep your estrogen levels balanced.

  • Decrease body fat – Exercising and changing your diet can help decrease body fat and decrease the levels of estrogen in the body.
  • Eat healthy – Limiting processed foods and eating more of a high fiber planet-based diet can decrease estrogen. A study found that women who switched to a high fiber, plant-based mediterranean diet experienced a 40% decrease in estrogen compared to women who did not.
  • Reduce stress – Reducing stress will help keep estrogen levels balanced. Try yoga, journaling, going for a walk, or a new hobby to reduce stress.
  • Limit alcohol – Limiting or removing the intake of alcohol will allow your body to remove excess estrogen.
  • Avoid xenoestrogens – Avoiding synthetic xenoestrogens is nearly impossible, especially in the United States. However, you can limit your exposure by replacing plastic containers with glass, using organic skincare, and cleaning products, and choosing all-natural organic foods that do not contain pesticides or other harmful preservatives.

Estrogen plays an important role by regulating a woman’s reproductive years before, during, and after. Keeping this hormone well-balanced is crucial for the best quality of life.

Source:

https://my.clevelandclinic.org/health/body/22353-estrogen

https://my.clevelandclinic.org/health/diseases/22363-high-estrogen

https://www.healthline.com/nutrition/foods-to-lower-estrogen

https://pubmed.ncbi.nlm.nih.gov/17474873/

https://www.rupahealth.com/post/what-are-xenoestrogens-and-how-you-can-avoid-them

Ways to Overcome Weight Gain

2025 May, Lifestyle and Wellness April 23, 2025

There are countless weight loss drugs, exercise programs, books, and methodologies that many have tried but still can’t seem to shed the pounds they want.

Some have given up and gone back to bad eating habits, regaining the few pounds they’ve lost. If you are struggling to lose weight, you’re not alone. About 45% of people globally reported trying to lose weight. Losing weight is about a change in mindset along with the food and physical activities incorporated daily. A lack of change in mindset can lead to regaining weight overtime despite the change in diet and exercise.

Common Mistakes When Trying to Lose Weight

When starting out on a new weight loss journey, there are many common mistakes that can be made and can stall progress or be a setback. Some of those mistakes are:

  • Eating too many or few calories – It’s best to consume less calories than you burn, but eating less than 1,200 calories a day may cause overeating as hunger sets in.
  • Shopping for processed diet foods – Diet foods that are advertised on television and seen in grocery stores contain hidden additives that could increase weight gain or cause excessive hunger. Eating single-ingredient whole foods is ideal.
  • Not eating enough fiber – Intaking enough fiber helps with digestion and will leave you feeling full longer.
  • Eating when not hungry – Eating when not hungry or snacking throughout the day slows the metabolism and can lead to increase in calorie intake.
  • Having unrealistic expectations – Trying to lose 10 pounds a week is unrealistic and will lead you feeling defeated if not met. Aim for realistic goals, like shedding 1 to 2 pounds a week.

About 45% of people globally reported trying to lose weight.

How to Build Resilience

As mentioned before, losing weight is about a change in mindset. Having a positive and determined mindset can help you achieve weight loss goals along with emotional resilience that will assist in tackling stress, setbacks, and challenges. Here are some strategies you can use to foster a strong mindset about your weight loss goals:

  • Set a goal – Set a realistic, measurable goal that aligns with a long-term vision. Break the goal into manageable tactics that will make it easier to meet.
  • Journal your actions – Writing down your diet plan and exercise routines can help you stay on track. Including your thoughts and emotions will allow you to be self-aware of your strategies.
  • Learn from setbacks – Reflecting on what went wrong or what isn’t working will help mitigate discouragement and increase resilience.
  • Incorporate positive affirmations – Another way to block discouragement is by motivating yourself through positive self-talk and thinking.

Losing weight isn’t easy and usually requires a lot of patience and endurance. However, once you build resilience through a strong mindset and avoid common mistakes, the results will begin to show and will be long-lasting.

Source:

https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss-plateau/art-20044615

https://www.healthline.com/nutrition/weight-loss-mistakes#TOC_TITLE_HDR_3

https://www.ipsos.com/en/global-weight-and-actions

https://www.ncbi.nlm.nih.gov/books/NBK221839/#:~:text=In%20two%20studies%2C%20only%2030,see%20Table%204%2D2).

https://vitalitymwc.org/the-power-of-emotional-resilience-in-sustaining-weight-loss/ 

Sodium’s Role in Hydration

2025 May, Lifestyle and Wellness April 23, 2025

Most people know that too much sodium is not good for your health and could cause high blood pressure, heart disease, and stroke.

Due to this, some people have opted out of taking in sodium in their diet. However, sodium isn’t all bad. Sodium is a metal that is usually referred to as salt. What most Americans consume is sodium chloride, also known as dietary salt, to add flavor to foods. Our bodies need sodium to function properly and keep us hydrated, but too much can be a health hazard.

How Does Sodium Hydrate the Body?

Sodium helps with cellular hydration by maintaining a balance of fluids in cells. Since the cells are being transported throughout the body, sodium helps them stay alive and maneuver. The body also holds water when sodium is present, which keeps the body hydrated and prevents frequent urination and water consumption. The human body requires about 500 milligrams of sodium a day to assist with its vital functions.

How Much Sodium Is Safe?

According to the CDC, most Americans consume more than 3,400 milligrams of sodium per day. The recommended amount is 2,300 milligrams. Food packages in most grocery stores and menu options at restaurants contain high levels of sodium that many overlook. The consequences of consuming too much sodium can lead to not only dehydration but also an overworking of blood vessels that can lead to numerous types of heart diseases and complications.

When there is a low amount of sodium in the body, dehydration can also set in. This can be caused by diarrhea, vomiting, fever, and certain medications. When this type of dehydration sets in, you will not experience thirst but sluggishness and confusion. Without increasing the appropriate amount of sodium needed, the results can lead to coma or death.

According to the FDA, the recommended daily value for sodium is less than 2,300 milligrams (mg) per day.

Here are some ways you can receive a well-balanced sodium intake and reap the benefits of hydration:

  • Read nutritional labels for every item you purchase at the grocery store.
  • Cook more meals at home to monitor the amount of sodium in each dish.
  • Create your own sauces and dressings rather than buying brand names at the store.
  • Eat more fruits and vegetables as they contain enough sodium necessary.
  • After exercising, eat an apple with plain water or a zero-sugar electrolyte powder.
  • When eating at restaurants, look for food options with the least amount of sodium.

Consuming the right amount of sodium per day paired with about 3 liters of water will keep you well hydrated and your cells functioning at their best.

Source:

https://www.fda.gov/food/nutrition-education-resources-materials/sodium-your-diet

https://www.webmd.com/vitamins/ai/ingredientmono-1535/sodium

https://www.cdc.gov/salt/sodium-potassium-health/index.html

https://nutritionsource.hsph.harvard.edu/salt-and-sodium/

https://www.webmd.com/a-to-z-guides/difference-between-hypernatremia-hyponatremia

Recognizing Domestic Abuse

2021 December, Lifestyle and Wellness March 18, 2025

Abuse can be difficult to spot, and often those suffering may not be able to see it, or may not want to admit it. Domestic abuse or violence refers to abuse, whether physical, sexual, or emotional, from someone in your life. Often this abuse goes unreported due to fear or wanting to protect the abuser.

Sign of domestic abuse from a partner include:

  • Verbal abuse such as insulting, demeaning, or shaming you
  • Extreme jealousy
  • Preventing or discouraging you from spending time with family or friends
  • Intimidation or threats
  • Any physical violence or destruction of belongings

If you’re worried that a friend, coworker, or family member might be in a harmful situation, your first instinct might be to intervene directly. However, that can cause more harm than good. Rather, consider these steps:

  • Ask them in a private setting if they are safe
  • Provide resources such as The National Domestic Violence Hotline*
  • Offer to drive them to a local shelter
  • Help them file for a restraining order
  • Call the police if you suspect someone is in immediate danger of being harmed

If you suspect a friend, coworker, or family member of being an abuser, hold them accountable. Help them find treatment, but let them know there are no excuses for abuse.

*A list of additional resources: 

The National Domestic Violence Hotline: Available by phone, chat, or text at any time. 

A list of local resources organized by state and territory. 

The Department of Justice Domestic Violence homepage. 

Information on Protecting Yourself and Your Children from Domestic Violence. 

Content by Lockton Dunning Benefits with info from https://www.thehotline.org/get-help/

Healthcare Transparency

2025 January, Benefit Spotlight December 23, 2024

Healthcare costs in the United States have long been a source of frustration for patients, with many unaware of the price of medical services until they receive a bill. This lack of transparency can lead to unexpected financial burdens, making it difficult for patients to make informed decisions about their care.

In recent years, there has been a growing push for cost transparency, driven by both consumers and policymakers. The goal is to give patients access to clear and accurate pricing information before they receive services, allowing them to compare costs and make choices that align with their budgets.

Several initiatives have emerged to promote transparency, such as the Affordable Care Act’s requirement for hospitals to publish standard pricing data, and new tools that allow consumers to estimate their out-of-pocket costs based on their insurance plans. These efforts aim to reduce the surprise medical bills that often result from unforeseen treatments or out-of-network charges.

Cost transparency can empower patients to take control of their healthcare spending, improve competition among providers, and ultimately drive down prices. As the demand for transparency grows, it could reshape the way we think about and interact with healthcare, fostering a more patient-centered and cost-efficient system.

Understanding Respiratory Virus Season

2025 January, Lifestyle and Wellness December 23, 2024

From late fall to early spring, we often hear people refer to these cooler months of the year as respiratory virus season.

This is the period where various viruses that affect the respiratory system become more prevalent, and you see an uptick in certain conditions, including:

  • Influenza (Flu): The flu is highly contagious and can lead to severe illness, especially in vulnerable populations like the elderly, young children, and those with chronic or underlying health conditions. Symptoms usually include fever, cough, sore throat, body aches, and fatigue.
  • Respiratory Syncytial Virus (RSV): RSV is an infection in the lungs and respiratory tract that commonly effects infants, young children, and people over 75. RSV can lead to bronchiolitis and pneumonia in severe cases. Symptoms can range from mild cold-like signs to more severe breathing difficulties.
  • Common Cold Viruses: The common cold infects the nose, sinuses, and throat, and it can be spread through droplets in the air or on surfaces. Symptoms typically include a runny or stuffy nose, sneezing, sore throat, and cough. While usually mild, colds can contribute to more serious respiratory issues, especially in those with existing health problems.
  • Coronaviruses: Before the pandemic, coronaviruses were already known to cause common colds. However, the emergence of COVID-19 brought significant attention to this virus.

Factors Contributing to Respiratory Virus Season

Several factors contribute to the increase in respiratory viruses during this time of year, such as changes in the weather and temperatures, family members returning to school or work, and holiday gatherings.

Colder temperatures and lower humidity can dry out the mucous membranes in the respiratory tract and make it easier for viruses to enter the body. Additionally, people tend to spend more time indoors, increasing the chances of virus transmission in close quarters.

With children returning to school, there is a higher likelihood of spreading viruses. Schools and daycare centers can become hotbeds for respiratory infections since kids are often in close contact with one another.

The holiday season is known for large gatherings and bringing friends and family together. This creates opportunities for viruses to spread, especially paired with travel and shared meals.

Spending more time indoors increases the chances of virus transmission in close quarters.

Prevention Strategies

Some ways you can help reduce your risk of getting sick include:

  • Vaccination: Getting your flu and COVID-19 vaccine is one of the most effective ways to prevent getting sick. The flu and COVID-19 are known for their ability to mutate, which is why annual vaccinations are recommended. In some cases, vaccines are also available for RSV, especially for high-risk infants.
  • Good Hygiene: Regular hand washing with soap and water can help eliminate viruses, along with using hand sanitizer and avoiding touching your face and covering coughs and sneezes to prevent the spread of germs.
  • Stay Home When Sick: If you or a family member show symptoms, stay home to prevent spreading illness to others.
  • Healthy Lifestyle: Maintaining a healthy diet, staying hydrated, exercising regularly, and getting enough sleep can strengthen your immune system, making it more resilient against infections.

Respiratory virus season is a challenging time for many, but recognizing contributing factors and doing your part to prevent the spread can help communities better navigate the season.

Source:

https://www.tuftsmedicine.org/about-us/news/your-guide-seasonal-respiratory-illnesses

https://www.lung.org/blog/respiratory-virus-season-prevention

https://www.cdc.gov/rsv/vaccines/index.html

https://www.cdc.gov/covid/vaccines/stay-up-to-date.html

Complex Post-Traumatic Stress Disorder

2025 January, Lifestyle and Wellness December 23, 2024

Many types of trauma are temporary. However, some forms of trauma can be chronic and ongoing. A person may endure certain traumatic experiences repeatedly for months or even years.

Post Traumatic Stress Disorder (PTSD) can arise from any type of trauma — a car accident, natural disaster, or near-death experience — but Complex Post Traumatic Stress Disorder (C-PTSD) typically develops from long-term or repeated trauma, such as:

  • Domestic violence
  • Childhood neglect or abuse
  • War
  • Torture, sex trafficking, or slavery
  • Sexual abuse

Paired with experiencing a traumatic event, other factors can increase someone’s risk of developing C-PTSD, including that harm coming from someone they trusted or feeling they were unable to escape the repeated trauma.

Understanding C-PTSD and the Symptoms

C-PTSD is more than just feeling sad or scared. It can affect how a person thinks, feels, and acts. According to the Cleveland Clinic, C-PTSD is a newer diagnosis and research is lacking on how common the condition is, but experts estimate that it may affect 1–8% of the world’s population.

People with C-PTSD might experience a variety of symptoms, such as:

  • Reliving the traumatic events, as if they are happening all over again, through flashbacks.
  • Avoiding places, people, or situations that remind them of the trauma.
  • Having feelings of hopelessness or believing that they are worthless.
  • Feeling very angry, sad, or anxious most of the time, or sometimes feeling numb.

People experiencing C-PTSD typically have additional symptoms, such as chronic issues with emotion regulation, identity and sense of self, and relationships.

How Can People Get Help?

There’s no specific test to diagnose C-PTSD, but it’s important for anyone who thinks they might have C-PTSD to talk to a mental health professional, like a therapist or counselor. They can determine a diagnosis by discussing your symptoms, medical history, mental health history, and any exposure to trauma.

3.8% of the adult population in the United States has complex post-traumatic stress disorder (CPTSD).

Some ways to get help include:

  • Therapy: This can include cognitive processing therapy, prolonged exposure therapy, EMDR (eye movement desensitization and reprocessing), or dialectical behavior therapy
  • Support Groups: Meeting others who have similar experiences can provide comfort and understanding.
  • Self-Care: Taking care of oneself through exercise, hobbies, and spending time with friends can also help improve mood.
  • Medication: A healthcare professional may prescribe antidepressants, anxiety medication, or sleep aids to help with recovery and treatment.

If you or someone you know is facing difficulties, it’s crucial to reach out for help and know that it’s okay to talk about it. If you or someone you know is having thoughts of suicide, a prevention hotline can help. The 988 Suicide and Crisis Lifeline is available 24 hours a day at 988. During a crisis, people who are hard of hearing can use their preferred relay service or dial 711 then 988.

Source:

https://www.medicalnewstoday.com/articles/cptsd-vs-ptsd

https://my.clevelandclinic.org/health/diseases/24881-cptsd-complex-ptsd

Setting Realistic Health Goals

2025 January, Lifestyle and Wellness December 23, 2024

In a world full of quick fixes and perfect images, it can feel overwhelming when you want to transform your lifestyle into a healthier one. Setting goals in place that are realistic and attainable can allow you to build a clear path to improvement, stay motivated, and ensure the progress you make is meaningful so the habits you create last a lifetime.

Goals are an important tool in many aspects of life — career, financial, travel — and your health is no exception. When it comes to taking care of yourself, setting attainable and sustainable goals can help improve your quality of life.

Goals You Can Set

Everyone’s health journey is unique, and you should set goals tailored to fit your lifestyle and preferences so it’s easier to stay committed.

Move Daily — Try to get at least 45 minutes of moderate exercise each day. This doesn’t have to be done in a single 45-minute session. In fact, you may be more successful if you break it up throughout the day. Try stretching for 10 minutes in the morning, taking a 15-minute walk after lunch, finding a set of stairs to climb for 5 minutes during the workday, dancing to a 5-minute song in the evening, and stretching for another 10 minutes while winding down and watching your favorite TV show. Remember, activities like housecleaning and gardening also count.

Prioritize Quality Sleep — For many of us, it’s rare to get enough sleep in today’s fast-paced world. Sleep is oftentimes one of the first things to get deprioritized when life gets hectic. Setting a goal to go to bed at a certain time or get a set number of hours of sleep, can have positive effects on both your physical and mental health. Ways to support getting better sleep include establishing a consistent bedtime routine and reducing screen time an hour before going to sleep.

Upgrade Your Nutrition — When looking to improve eating habits, many immediately think of restrictive dieting and cutting out most of the foods you enjoy. However, a realistic and impactful change you can make is ADDING to your meals versus depriving yourself. For example, if you love having a burger and fries, consider adding a side salad for more fiber, including colorful ingredients (lettuce, onion, tomato) to your burger, and opting for sweet potato fries and a whole wheat bun. You can satisfy your craving while also getting essential carbs, protein, fiber, and healthy fats. Set a goal to make healthier swaps and incorporate more nutrient-dense foods.

Don’t Skip Preventative Care — Have you missed your annual physical? When was the last time you visited the dentist or had routine bloodwork done? Staying up-to-date on preventative care and health screenings is valuable in the long run and may help you avoid chronic illness or catch a more severe situation early on.

One in four U.S. adults are sitting for longer than eight hours each day, and this lack of activity is bad for mental and physical health.

But don’t stop there, the list of possibilities goes on:

  • Getting outside a couple times a day for fresh air and some vitamin D — but don’t skip the SPF!
  • Setting aside 10 minutes during the day to practice meditation, mindfulness, and deep breathing.
  • Reducing the amount of time spent scrolling on your phone or browsing social media.
  • Upping your water intake in the morning and around meal and snack times.

And finally, consider a goal to not throw in the towel when things get hard. We all go through chaotic times and difficult seasons, but having realistic health goals in place can help you navigate obstacles by providing a sense of purpose and focus. Working toward a goal, even a small one, can boost your self-esteem and remind you that you can accomplish more.

Sources:

https://www.healthline.com/health/fitness/10-ways-to-move-more

https://www.health.harvard.edu/heart-health/why-you-should-move-even-just-a-little-throughout-the-day

https://newsinhealth.nih.gov/2021/04/good-sleep-good-health

https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/how-can-i-eat-more-nutrient-dense-foods

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983

https://www.cdc.gov/chronic-disease/prevention/preventive-care.html

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