Author Archive

Heat Dangers: Know the Signs

Lynn White 2025 June, Lifestyle and Wellness May 6, 2025

It’s a known fact that in most places, the summer months bring an intense wave of heat with them.

According to the Weather Channel, more than 2,300 deaths were connected to heat in 2023 in the United States, the highest number ever recorded.

While they are different, heat stroke and heat exhaustion are directly linked to high temperatures. Understanding the differences and dangers between the two can help keep you safe and prepared in case of an emergency.

What Is Heat Exhaustion?

Heat exhaustion occurs when the body loses too much water and salt due to excessive sweating, typically caused by prolonged exposure to high temperatures and heavy physical exertion.

 

Symptoms of Heat Exhaustion:
  • Heavy sweating
  • Weakness or fatigue
  • Dizziness or lightheadedness
  • Nausea or vomiting
  • Muscle cramps
  • Headache
  • Pale, cool, and clammy skin
  • Fast, weak pulse

If you are in a situation where you or someone else is experiencing heat exhaustion, move to a cooler place, drink water or a sports drink, and rest. Seek medical help if symptoms don’t subside or worsen as heat exhaustion can progress into heat stroke.

What Is Heat Stroke?

Heat stroke occurs when the body fails to cool itself or regulate its temperature, causing the temperature to rise to dangerous levels, usually above 104°F. Heat stroke, like heat exhaustion, can occur during or after strenuous physical activity in the heat or when the body is exposed to high temperatures for a long time.

 

Symptoms of Heat Stroke:
  • High body temperature (above 104°F or 40°C)
  • Hot, red, dry, or damp skin
  • Rapid, strong pulse
  • Confusion or altered mental state
  • Slurred speech
  • Seizures
  • Loss of consciousness

Call 911 immediately if you think someone is experiencing a heat stroke. While waiting for medical help, move the person to a cooler place, use a cool cloth or a cool bath to lower body temperature, remove excess clothing, and give them water only if they are conscious and able to swallow.

Key Differences

  • Severity: Heat exhaustion is less severe and can often be treated with rest and hydration.
    Heat stroke is a medical emergency that requires immediate attention.
  • Symptoms: Heat exhaustion includes heavy sweating and a fast, weak pulse, while heat stroke
    involves a high body temperature, hot and dry skin, and a rapid, strong pulse.

 

Prevention Is the Best Protection

There are several things you can do to prevent heat stroke and heat exhaustion, especially in the summer months when it’s significantly hotter outside.

  1. Stay Hydrated: Drink plenty of water throughout the day, even if you aren’t thirsty, especially if you’re outside or exercising. Avoid things that can dehydrate you like alcohol and caffeine.
  2. Dress Appropriately: Wear lightweight, loose-fitting, and light-colored clothing.
  3. Get Acclimated, Take Breaks: If you’re working or exercising outside, take frequent breaks in the shade or a cool place, especially if you aren’t used to the heat.
  4. Avoid Peak Heat: Try to limit outdoor activities during the hottest parts of the day, usually between 10 a.m. and 4 p.m.
  5. Use Sunscreen: Protect your skin from sunburn, which can affect your body’s ability to cool itself.

Stay Informed and Keep Cool

According to research conducted by the World Economic Forum (WEF), heatwaves are predicted to claim 1.6 million lives by 2050. Understanding the differences between heat stroke and heat exhaustion can be the difference between life and death. Knowing when to act and what to do is important to keep you and those around you safe.

According to the CDC’s Heat & Health Tracker, hot weather is linked to an increase
in heat-related illnesses, including cardiovascular and respiratory complications,
renal failure, electrolyte imbalance, and kidney stones, among others.

Climate Change and Your Health

Lynn White 2025 June, Lifestyle and Wellness May 6, 2025

Climate change isn’t just a distant, environmental concern — it’s impacting our health and wellness every day at a local level.

The World Economic Forum predicts that by 2050, the climate crisis could result
in an additional 14.5 million deaths, $12.5 trillion in economic losses, and
$1.1 trillion in extra costs to healthcare systems.

What Is Climate Change?

Climate change refers to significant changes in weather patterns over a long period of time. Increasing temperatures and more frequent, dangerous weather events such as flooding, droughts, heat waves, and severe storms can all be tied to climate change. Although climate change has occurred naturally for centuries, human activities — especially the burning of fossil fuels — have significantly accelerated its effects.

Health Risks on the Rise

Air Pollution:

Climate change negatively affects the quality of the air due to the presence of particulate matter and ozone gas. According to the American Lung Association’s “State of the Air” 2024 report, 131.2 million people in the U.S. live in areas with failing grades for ozone and particle pollution.

  • Particulate Matter: Tiny particles of dust, dirt, soot, and smoke in the air that can irritate the lungs and cause a variety of respiratory issues like asthma and bronchitis, among other lung diseases and health problems.
  • Ozone Gas: Ground-level ozone, which forms when fumes released from cars, power plants, and industrial facilities chemically react to sunlight, can harm our health. Unlike the protective ozone layer in the upper atmosphere, ground-level ozone can cause chest pains, coughing, and throat irritation and can worsen respiratory issues.

Food and Water Quality:

Climate change brings higher temperatures and more extreme weather events like floods and droughts. Higher temperatures speed up bacteria growth, while floods and droughts disrupt the balance of pathogens in water.

  • Water Quality: Increased precipitation causes harmful pollutants like sediments, pathogens, and pesticides to seep into our water supply. Drought only worsens the situation as higher temperatures increase evaporation, and access to safe water decreases even more. According to the United Nations, less than 1% of the water on Earth is usable and available freshwater.
  • Foodborne Illnesses: Changes in our environment affect the presence of pathogens, like bacteria and viruses, in our food. Warmer air and water temperatures provide an ideal environment for pathogens to thrive, increasing the risk of infections from bacteria such as Salmonella, E. Coli, and Campylobacter. According to the World Health Organization, unsafe food is responsible for 600 million cases of foodborne diseases and 420,000 deaths each year.

To avoid these risks, get your water from a filtered source, wash produce thoroughly before consuming it, and cook all meats to the right temperature.

Mental Health:

The mental health effects of climate change are just as important as the physical ones. Floods, wildfires, hurricanes, and other severe weather events can cause trauma and anxiety. According to the American Psychological Association, survivors of California’s 2018 Camp Fire — one of the most destructive fires in the state’s history — experienced post-traumatic stress disorder (PTSD) at rates comparable to war veterans. Lower-income communities are particularly vulnerable, as natural disasters could significantly limit access to food, water, and shelter. Living in an unpredictable climate impacts everyone, especially those who are at higher risk of being affected. It’s important to seek help and support if you’re feeling overwhelmed.

How to Help

There’s a variety of things you can do in your community to combat climate change.

  1. Stay Informed: It’s important to track air quality and weather reports so you can take the necessary precautions to stay safe.
  2. Reduce Your Carbon Footprint: Reducing car travel by carpooling and using rideshare platforms, recycling, and using energy-efficient appliances are just some of the ways you can help make a difference.
  3. Get Involved: Trash clean-ups, tree planting, and utilizing community gardens are all great ways to make a positive impact locally.
  4. Spread the Word: Educating your family, friends, colleagues, and community on how climate change directly impacts our health can help us to make informed decisions on how to change small things that make big impacts.

The Future Needs Us

Climate change is a global phenomenon that affects us all. By understanding what it is and how it affects us daily, we can inform others and make more conscious decisions to help the environment and our health.

According to an APA survey conducted in 2020, 56% of U.S. adults
said climate change is the most important issue facing the world today.

Menopausal Support Is Here

Lynn White 2025 March, Benefit Spotlight February 13, 2025

Over 73% of women in 2021 reported not receiving treatments necessary to deal with menopausal symptoms.

Menopause is a natural process that marks the end of a woman’s menstrual cycle and happens to all women around their 40s or 50s. During this time, the production of estrogen and progesterone hormones that prep the body for pregnancy ends. There are numerous symptoms and health issues that can result from menopause. However, every woman’s body is different, so it is crucial to find resources provided through medical plans or vendors that can help ease the transition more securely.

Do I Need the Resources?

In the past, menopause symptoms and treatments were almost unheard of and under-reported. An online survey conducted via social media found that over 80% of women reported receiving no menopause education at school. Some women said that they learned about menopause through websites and friends. In the past few years, menopause awareness has risen in public health, yet over 73% of women in 2021 reported not receiving treatments necessary to deal with symptoms. In another 2023 survey taken by 2,000 American and British women, 80% agreed that managing perimenopause or menopause at work is a challenge but may fear sharing information with their employers as it could impact career growth.

Not only should women who are between the ages of 40 and 50 seek resources to help mitigate the challenges and questions brought on by menopause, but also those who received a hysterectomy or chemotherapy treatments may need additional support to help with the transition. If you fall between the age range for menopause or received certain treatments, it’s best to lookout for symptoms to know when it’s time to reach out such as:

  • Irregular periods
  • Hot flashes
  • Loss of bladder control
  • Trouble Sleeping
  • Loss of Libido
  • Mood Changes

Available Resouces

As the workforce ages and includes more women than ever before, employers recognize that menopause cause health challenges that may affect the productivity of some of their employees. To combat this, many jobs have teamed up with medical providers that offer resources in their health benefit packages for menopause support. Here are several options that are available through existing medical plans and vendors that might be beneficial to consider:

  • Ovia Health – Family health benefits platform that offers menopause support. Access education and guidance to better understand and effectively manage menopause with confidence.
  • Evernow – A subscription-based online platform that provides comprehensive care across all areas of menopause. Features include 24/7 in-app messaging with your provider, symptoms tracking, educational content, and access to community events. Membership plans are FSA/HSA eligible.
  • Gennev – Healthcare company that focuses specifically on menopause health. Available in all 50 states for those enrolled in Aetna, Anthem, or United Healthcare. You receive flexible scheduling, a fitness and weight management coach, and same-day prescription.
  • Midi Health – Women’s healthcare provider that is available through Aetna, United Healthcare, Health Net, Blue California, Anthem, and Cigna. It provides virtual visits, lifestyle coaching, and will assist in finding a facility near you for in-person care.
  • Maven Clinic – Provides employees and spouses through approved insurance plans support through all stages of reproduction from fertility to menopause. You receive free, 24/7 virtual access to menopause symptom management.

The number of healthcare companies that are now offering menopausal support is growing, and it is vital for women to know their options and seek out resources that will aid in their well-being during this natural stage of life.

Between 15 and 50% of perimenopausal and menopausal individuals may experience other menopause symptoms including anxiety and depression.
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The Best Anti-Aging Technique Is Quality Sleep

Lynn White 2025 March, Lifestyle and Wellness February 11, 2025

Sleep provides the body the opportunity to restore and repair itself.

The beauty and cosmetic industry generate billions of dollars selling all types of anti-aging cream for people who desire to look younger. Plastic surgeons make millions injecting fluids that may enhance the physical appearance of one’s face. However, what many may dismiss is the best and free anti-aging medicine that has existed since mankind and is available to all: quality sleep.

Aside from genetics, diet and exercise, stress, and the environment, a good night’s sleep is all you need to gain a more youthful appearance. Sleep provides the body the opportunity to restore and repair itself. The cells in the body work to vacuum out damaged cells and promote the growth of new cells. This process works in all parts of the body from the brain to the muscles and throughout the epidermis. During the day, the collagen in your skin is exposed to UV rays, which increases wrinkles and age spots. When the body rests at night, cells regenerate new skin cells by cycling nutrients and oxygen. The stress hormone called cortisol decreases, which assists the skin in repairing the day’s damages. More collagen is also produced as the previous was exposed to UV rays and will now minimize fine lines. The human growth hormone is pervasive and strengthens the skin.

What less sleep does to the skin is the exact opposite. In a sleep study conducted on rats, researchers found a significant increase in damage to oxidative and organ-specified DNA in rats that were sleep deprived for 10 days. There was also a 5.3-fold expansion in dying cells compared to the group of rats that were given quality sleep. Metabolic abnormalities were present, which increases the risk for disease and cell injuries. These same issues are also present in the human body if deprived of sleep and will visibly result in swollen eyes, undereye circles, paler skin, and more wrinkles and fine lines.

How to Increase Chances for a Good Night Rest

The CDC discovered that a substantial proportion of U.S. adults have failed to meet the recommended hours of sleep and considers it to be a public health problem. There are numerous external contributors such as electronic usage at night, poor diet and exercise, stress, and disturbing environmental factors that can be adjusted. Here are some ways you can gain and maintain a quality night’s rest:

  • Go to bed and wake up at the same time every day.
  • Sleep in a dark, quiet, and cool room.
  • Stay off all electronics at least 1 hour before bedtime.
  • Eat organic whole foods and avoid ultra-processed foods.
  • Exercise regularly throughout the week.
  • Avoid large meals, alcohol, and caffeine before bedtime.
  • Do breathing exercises and leaving any additional work or concerns to be dealt with in the morning.

Having a healthy routine before bedtime will aid in achieving quality sleep and more youthful looking skin, and the best part is it’s all free.

According to the National Library of Medicine, the widespread use of portable electronic devices and the normalization of screen media devices in the bedroom, insufficient sleep has become commonplace, affecting 30% of toddlers, preschoolers, and school-age children and the majority of adolescents.
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Sauerkraut or Kimchi? The Benefits of Fermented Foods in Your Diet

Lynn White 2025 March, Lifestyle and Wellness February 11, 2025

About 15% of consumers in the United States eat fermented foods to improve their digestive or gut health.

It’s known that foods with a long shelf life are usually filled with dangerous additives and preservatives that may not be good for your health. However, there are some long-lived foods that provide great health benefits due to the fermenting process. Fermented foods such as yogurt and kombucha are preserved using aged-old techniques. Microorganisms found in these products converts carbohydrates into alcohol or acids. The alcohol or acids are the natural preservatives that ferment foods and gives them their umami flavor and long life. Fermentation also activates the growth of beneficial bacteria, called probiotics.

Health Benefits

Fermented foods offer a wide range of health benefits compared to their unfermented form. Some of these health benefits include a restored digestion system, a boost to your immunity, improved mental and heart health, and weight loss.

Digestive System – Probiotics aid in restoring the bacteria in your gut, stimulating the growth of beneficial ones that will reduce digestive problems such as irritable bowel syndrome, bloating, and constipation.
Immune System – Gut health plays a heavy role in the strength of the immune system. Fermented foods can promote medicinal compounds through the great number of microorganisms they contain and protect the gastrointestinal tract from pathogens, excess gastric acid, and bile salts. Therefore, bad gut health increases inflammation and reduces the number of white blood cells, while a well-balanced gut can boost immunity and decrease infections.
Mental Health – Although the knowledge of the gut-brain connection is in its infancy, it is well-known by researchers that bacteria in the gut send signals to the nerves that are directed to the brain. Eating fermented foods releases beneficial bacteria to your gut and creates neurotransmitters that help to improve mood. Cognitive performance is enhanced as probiotics influence the gut-brain connection.

Weight Management – Obesity is associated with dysbiosis, which is an imbalance of microflora in the gut. As mentioned before, fermented foods promote healthier bacteria, which leads to greater weight loss as it regulates the intestinal microbiome, obstructs inflammatory responses, and reduces appetite hormones that leads to excessive eating.
Heart Health – A diversity of gut microbiome has been shown to lower blood pressure and improve cholesterol, decreasing the risk for heart disease. In a study published in the Journal of Nutritional Biochemistry, kefir given to mice caused a reduction in weight gain and lower low-density lipoprotein (LDL) cholesterol levels compared to mice who consumed milk. The probiotic strain of lactobacillus found in many fermented foods contributed to the diminution of cholesterol levels.

Fermented Food Recipes You Can Try at Home

Many cultures throughout the world and for generations have developed their own fermented foods. Sauerkraut is one of those dishes that has been consumed by many cultures for over thousands of years. The recipe below is based on James Beard Award-Winning Chef and Everyone’s Table cookbook author, Gregory Gourdet.

Sauerkraut – A perfect topping and condiment for salads, sandwiches, and red meat

What you’ll need:

  • 3¾ pounds green cabbage, wilted outer leaves removed, rinsed
  • 2 tablespoons caraway seeds (optional)
  • 2 tablespoon kosher salt

Directions:

  1. Cut the cabbage into four quarters, then cut each piece into thin slices. Combine the cabbage, caraway seeds, and salt in a large bowl, and mix well to create a brine. Spend about 2-3 minutes squeezing and massaging the cabbage with your hands until the cabbage turns bright green and is limp. Let this sit for 20 minutes.
  2. Transfer cabbage and juices to a clean 2-quart glass jar. Firmly press cabbage, forcing it down as much as possible. Cover the jar loosely to allow carbon dioxide to escape during fermentation. Keep jar in warm temperature out of direct sunlight for 14 to 28 days. Once its fermented, close tightly and store in fridge for up to a year.

Tips to Keep in Mind

Not all fermented foods are created equal. If you are seeking certain health benefits, it’s best to do some research to find what fermented foods might be beneficial to your needs. Also, the handling of fermented foods is very important as the way some are prepared and stored can lead to spoilage. Make sure to follow recipe directions thoroughly to prevent mold and harmful bacteria from growing. Once you find the best fermented foods that fit into your lifestyle, the daily benefits it brings will lead to satisfaction.

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How Outdoor Workouts Can Cure Insomnia

Lynn White 2025 March, Lifestyle and Wellness February 10, 2025

Being deficient in vitamin D increases sleep disorders, and the sun is a free, efficient supplement.

In a 2020 National Health Interview survey, most adults who noted they had trouble staying asleep experienced a decrease in family income and moved to a more rural location. Apart from the other demographic comparison, socioeconomic and environmental factors ranked the highest. This could indicate that stress plays a huge role in insomnia for many Americans. How can stress be easily managed? Exercise is one of the most efficient ways to manage stress. However, gym access at one’s residence may not be available, and the membership cost may be too high for those who need it most.

An outdoor workout is free of charge for everyone and produces a myriad of benefits, including the ability to cure insomnia. Not only is it better than an indoor workout due to being out in the sun, but it also provides relief on the budget. Rural communities are perfect for outdoor workouts as the area is less busy and more open for a variety of activities.

How Outdoors Workouts Can Help

Any workout in general can treat insomnia; however, outdoor workouts provide instant relief when compared to those done indoors and are cost-effective for those who suffer from it the most. Also, researchers have found that regular exercise produces the same effect as hypnotic drugs prescribed by doctors. Several benefits of outdoor workouts that may treat insomnia include:

  • Antidepressant – The sun naturally increases serotonin and endorphins, which are hormones that regulates and boosts mood.
  • Mental relief – Most people are less likely to procrastinate about outdoor workouts compared to indoor ones.
  • Vitamin D – Being deficient in vitamin D increases sleep disorders; the sun can increase vitamin levels.
  • Accessible – The best part about nature is that it’s free. No more stress about money!
  • Fresh O2 – Breathing fresh air while exercising improves respiratory system and expands lung capacity, which can decrease sleep deprivation.
  • Improved circadian rhythm – Natural light helps reset the body’s internal clock and will aid in setting in rest at night.

How to Know Which Outdoor Workout Will Best Cure Your Insomnia

Physicians recommend aerobic or resistance exercises as they can stimulate melatonin, which will be needed in the evening and improve quality of sleep. To see improvement, it’s best to exercise 2 to 3 times per week. Some equipment-free exercise examples are:

Aerobic

  • Running or Jogging
  • Swimming
  • Walking
  • Hiking
  • Dancing
  • Biking – if you already own a bike

Resistance

  • Push-ups
  • Sit-ups
  • Squats
  • Plank
  • Lunge with Twist

Insomnia affects about 10% to 30% of the population worldwide. It is more common in older adults, women, and people with health problems. The ramifications of insomnia can range from severe to fatal, such as clinical depression to organ failure. Yet, it is easy to diagnose and treat. If you suffer from insomnia, speak with your doctor to see which exercise routine and method is best for you.

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Picking a Plan

Lynn White 2024 September, Benefit Spotlight July 1, 2024

Choosing a Plan that is right for you and your family can seem like a daunting task.

You should consider any medical needs you foresee for the upcoming year, your overall health, and any medications you currently take. The following scenarios may also help you make an informed decision.

If you are single or married with no children and in good health with no medical needs outside of preventive care…

A Consumer Driven Health Plan (CDHP) or similarly, and High Deductible Health Plan (HDHP) may be a good fit. These plans offer lower premiums and most preventive care is covered at 100% if using an in-network provider. You may also be able to use a Health Savings Account (HSA) with these types of plans, a tax-advantaged account that provides a safety net for unexpected medical costs.

If you are single or married with children and/or have major medical concerns or anticipate a pregnancy or surgery…

A Preferred Provider Organization (PPO) may be the right answer for you. These plans come with higher premiums, but less costs at the time of service and a smaller deductible, meaning your out-of-pocket maximum may be reached earlier in the year. These plans allow you to choose from a network of providers, typically without the need for a referral or use of a Primary Care Physician (PCP).

What about an HMO?

A Health Maintenance Organization (HMO) may be your best option if lower costs are most important, and you don’t mind the restriction of seeing a PCP first for any referrals to specialists that you might need. HMOs will generally not cover any out-of-network expenses unless it is an emergency.

Promoting Gut Health With Probiotics

Lynn White 2024 September, Lifestyle and Wellness July 1, 2024

According to the Cleveland Clinic, the human body houses trillions of microorganisms to support our health and functionality.

Your gut flora consists of hundreds of types of these microorganisms, creating a complex ecosystem of 300-500 bacterial species.

These microorganisms are mostly found in your colon, large intestine, and the end of your digestive tract. Your gut flora performs numerous important bodily functions, including manufacturing vitamin K and various B vitamins and turning certain fibers into fats that stimulate your immune system and help strengthen your gut wall.

Various forms and strains of probiotics, but the most common or well-known probiotic is Acidophilus which helps restore microbiome balance and is naturally found in the digestive tract, mouth, urinary tract, vagina, and lungs.

Benefits of Probiotics

The benefits of probiotics can be experienced when you consume probiotics in adequate amounts, which can be obtained through certain foods or supplements. A healthy gut microbiome can have several benefits, including:

  • Reduced inflammation
  • Best breakdown and absorption of nutrients
  • Boosted immune function to better recognize and eliminate harmful bacteria
  • Preventing and healing bacterial infections that may cause UTIs, yeast infections, diarrhea, atopic dermatitis, and certain dental conditions
  • Improvement for general digestive issues related to IBS, constipation, gas, or breaking down and recycling bile

Foods Packed With Probiotics

Fermented foods and dairy items with live and active cultures are an option to get more probiotics to your gut:

  • Yogurts
  • Kefir
  • Sauerkraut
  • Cottage cheese
  • Pickles
  • Tempeh
  • Kimchi
  • Kombucha
  • Miso soup
  • Sour cream
  • Soy milk

Probiotics Supplements

Diet and exercise play a big role in maintaining a healthy gut, but a probiotic supplement may support your gut health in certain instances. Many healthcare professionals might suggest taking a probiotic when prescribed a round of antibiotics. While antibiotics fight off the bad bacteria, they can also fight the good bacteria living in your gut, leading to antibiotic-associated diarrhea and IBS.

Probiotics can be purchased over the counter in grocery stores, drug stores, and health and wellness specialty stores. They also may come in various forms, including capsules, powders, and liquids. It’s extremely important to recognize that the FDA does not regulate probiotics, so it’s a good idea to consult a healthcare provider when starting. A trusted healthcare practitioner can advise you on reputable products (look for third-party testing), the right strain and dosage, and any side effects. Side effects may include gas and mild abdominal discomfort.

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Nutritionist vs. Dietician: What You Need to Know

Lynn White 2024 September, Lifestyle and Wellness June 18, 2024

The wellness industry continues to boom thanks to social media, but it can be overwhelming with endless information and opinions and self-proclaimed experts.

Two terms you are likely familiar with are nutritionist and dietician. The two are often used interchangeably, but there are some major differences that you need to understand, especially if you are looking to enlist the help of someone to help you on your nutrition journey.

Nutritionists and dieticians work toward the same goal of supporting healthier food choices and lifestyles through sustainable changes, but the main differences are related to education and training and what they’re legally allowed to do in their areas of work.

All dieticians are nutritionists,
but not all nutritionists are dieticians.

Dieticians

Dieticians operate under strict regulations and must undergo rigorous training, often involving nutrition science, anatomy, physiology, and biochemistry. They can also specialize in certain areas, such as sports, pediatrics, gerontology, obesity and weight management, renal nutrition, and oncology nutrition.

Dieticians can work in hospitals, care facilities, private practices, and other areas. They are qualified to provide medical advice to treat eating disorders, diabetes, and cancer, prescribe supplements and facilitate feeding tubes or IV feeding. Registered Dieticians (RD) are also authorized to conduct nutritional research, administer medical nutrition therapy, and recommend relevant protocols.

You might consider seeing a dietitian if you:

  • Are diagnosed with a chronic condition (diabetes, heart disease, kidney disease) that requires a change in your eating habits
  • Suffer from food allergies or intolerances
  • Want to gain or lose weight
  • Play sports and are looking for a plan to optimize performance
  • Have a disordered relationship with food and eating
  • Have concerns about whether or not you are getting what you need from your current diet

As of January 1, 2024, dieticians need a master’s in nutrition
or a related field from an ACEND-accredited program
(Accreditation Council for Education in Nutrition and Dietetics).

Oftentimes, seeing a registered dietician can be covered through preventive care benefits for diet counseling for adults at higher risk for chronic disease or obesity screening and counseling. (Once, however, someone has a diagnosis of a disease, these visits are likely subject to copay, coinsurance, and deductible.)

Nutritionists

Nutritionist education requirements vary by state, but certain states — including OK, OR, CA, and CO — don’t regulate the title of nutritionist. Other states may require basic certifications or certain areas of study during undergrad. Nutritionists may offer generalized advice, nutrition counseling, and meal planning.

Choosing Who’s Right for You

When selecting a nutritionist or dietician (or any health-related professional), you should seek out someone who is best equipped to address your needs. Some tips for finding a good fit for you include looking at their credentials, ensuring their specialty aligns with your goals, and looking at verified reviews from a trusted source.

It is also important to remember that many professionals have a social media presence, so you should see if someone you’re considering is making too-good-to-be-true claims or promoting products and partnerships.

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Healing Hobbies

Lynn White 2024 September, Lifestyle and Wellness June 18, 2024

Hobbies can bring a lot of enjoyment into your everyday life, but did you know they can also aid healing and support good mental health?

Hobbies vary by person, but if you’re looking to quiet your mind and provide a distraction from everyday stress, look for something that makes you feel calm, peaceful, restorative, reflective, and quiet (not environmentally per se, but that can quiet intrusive thoughts) to support your relaxation efforts.

Get Outside in Nature

Going outdoors and exploring nature — whether walking, hiking, or running — is a great opportunity to see picturesque locations, challenge yourself physically, release stagnant energy that’s building up, and support your cardiovascular health.

You can customize your activity to meet your energy levels and fitness abilities. In addition to the physical health benefits, these activities can help you shift your focus away from your racing mind and onto your breathing and movement — leaving you with a sense of balance and release.

Mind-Body Exercises

Finding a form of exercise that requires a deliberate focus on your movements, coordination, and breathing can also be physically and mentally beneficial. Yoga and Pilates are excellent examples of exercise routines that can be gentle and healing on the body. They require you to listen to your body, and they can be modified for injury and energy levels.

Dancing is another exercise form that can boost your mood (who doesn’t like moving around to their favorite tunes?) while releasing pent-up stress. You can freestyle dance or focus on specific choreography.

Arts, Crafts & Music

Art and music therapy programs have been gaining popularity in professional medical settings, but you don’t need a prescribed program to benefit from the profound impact of these on your own. Listening to music has proven to reduce anxiety and stress, manage Alzheimer’s and Parkinson’s, reduce depression in the elderly, and improve self-expression and communication.

Art therapy has been shown to be effective and have healing properties in times of crisis, trauma, and grief. Creating art can help regulate emotions and impulses and strengthen identity and self-image.

Volunteering

Volunteering is a way to meet like-minded people in a rewarding setting. There are many volunteer opportunities — you just have to search your community for animal shelters, food banks, local libraries, retirement homes, or even community centers that may be looking for an extra set of hands to help.

Journaling

Journaling is a great way to clear your mind when it’s clouded with buried thoughts. Releasing them from your body and mine so they’re out of your headspace. Even if you spend only 10 minutes a day with a scrap of paper and a pen, journaling you to reflect on your thoughts and emotions so that you don’t carry them with you wherever you go.

Puzzle Games

If you’re looking for something that uses your brain a bit, crosswords, word searches, or sudoku can be a great option. Luckily, there are many of these available on your phone or online, so you can play them on the go!

Hand-related Crafts

Using your hands to knit, crochet, and assemble puzzles can help calm your nerves. A bonus is you can do these activities while conversing or watching TV. The repetitive nature of these can be as complex or simple as you’d like, and you can get lost in designs.

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