Category Archive

2025 December

Indoor Activities to Stay Fit in the Winter

Keesha Maybank 2025 December, Lifestyle and Wellness November 26, 2025

Winter weather might discourage outdoor exercise, but hibernation isn’t your only option.

Staying active during colder months helps prevent weight gain, boosts mood and immunity, and reduces cravings for comfort foods. Your home can be just as effective as a gym; bodyweight exercises like squats, planks, and burpees require no equipment and can be done in short bursts.

Want to make it more fun? Stream free workouts on platforms like YouTube or FitOn or use compact tools like resistance bands and dumbbells. Prefer social workouts? Join indoor classes at local gyms or stream virtual sessions on apps like Apple Fitness+ or Peloton.

Even nontraditional movement counts: walk during TV commercials, dance while cooking, or stretch every hour if you work from home. The CDC recommends 150 minutes of moderate aerobic activity weekly, just over 20 minutes a day.

Warm up before workouts to avoid injury and stay hydrated, even indoors. And if you do venture outside, layer up and wear shoes with a good grip. With a little creativity and consistency, winter can be a great time to build a sustainable fitness routine.

According to the Centers for Disease Control and Prevention (CDC), adults should aim for at least 150 minutes of moderate-intensity aerobic activity per week.

Long-term Effects of Caffeine on Your Bladder

Keesha Maybank 2025 December, Lifestyle and Wellness November 26, 2025

While caffeine can boost energy and focus, overconsumption may harm bladder health.

It’s a natural diuretic and bladder irritant, increasing urine production and sensitivity. For some, even one cup of coffee can cause urgency, frequency, or leakage — especially if dealing with an overactive bladder or weakened pelvic floor muscles.

Studies link high caffeine intake (over 200 mg/day) with a greater risk of urinary incontinence and chronic bladder irritation. Over time, it may also lead to nocturia, disrupting sleep and daily functioning.

To protect your bladder, try gradually cutting back on caffeine, staying hydrated, and choosing herbal teas or caffeine-free alternatives. Kegel exercises can strengthen bladder control, and tracking symptoms in a diary may reveal hidden triggers.

Limit caffeine after 2 p.m. to support restful sleep and reduce nighttime trips to the bathroom. Being mindful doesn’t mean giving it up completely — just finding a healthy balance that keeps your bladder and energy levels in check.

A study published in The Journal of Urology found that women who consumed more than 204 mg of caffeine per day (about two cups of coffee) were significantly more likely to experience urinary incontinence.

The FDA considers up to 400 mg of caffeine per day (about 3–4 cups of coffee) as safe for most adults.

Savor the Season, Not the Sugar

Keesha Maybank 2025 December, Lifestyle and Wellness November 26, 2025

Avoiding sugar during Christmas may seem counterintuitive, but it’s one of the best ways to protect your health during a season filled with indulgence.

From gingerbread cookies to spiked cider, sugary treats are everywhere — and that can lead to weight gain, fatigue, and increased risk for chronic illnesses like type 2 diabetes and heart disease. Research even shows sugar triggers addictive responses in the brain, fueling cravings and mood swings.

But skipping sugar doesn’t mean skipping joy. Small changes like swapping festive cocktails for herbal tea, enjoying naturally sweet snacks like fruit or cinnamon-baked apples, or limiting desserts can reduce your sugar intake while still honoring tradition. The American Heart Association recommends just 6 teaspoons of added sugar for women and 9 for men per day, a limit many far exceed during the holidays.

Choosing mindful alternatives supports energy, immunity, and mental wellbeing. So this season, celebrate with connection and creativity, not just candy. Your body and mind will thank you in the new year.

The American Heart Association recommends no more than 25 grams (6 teaspoons) of added sugar per day for women and 36 grams (9 teaspoons) for men.

Instead of centering holiday fun around sugary foods, try focusing on activities like holiday crafts, volunteering, or outdoor games with family.

How Healthcare Advocates Protect Your Health

Keesha Maybank 2025 December, Benefit Spotlight November 26, 2025

Hospitals can be intimidating spaces filled with unfamiliar routines, fast-paced decision-making, and technical medical language.

Patients often find themselves overwhelmed and unsure of their rights or options. That’s where professional healthcare advocates come in.

A professional healthcare advocate works on your behalf to make sure you understand your medical options, get the care you need, and aren’t left navigating the healthcare system alone. These advocates can be independent professionals, hospital-based patient advocates, or even specialized nurses or social workers trained to guide you through medical decisions.

Their role can cover explaining diagnoses and treatment options in plain language, helping coordinate care between multiple doctors or facilities, reviewing medical bills for errors and negotiating costs, ensuring your healthcare rights are protected, and providing emotional support and reducing stress during challenging times.

Many people don’t realize they could benefit from a healthcare advocate until they’re knee-deep in stress. Here are a few red flags that might mean it’s time to bring one on board:

  • You’re overwhelmed by medical information
  • You have a complex or chronic condition
  • You’re facing a major medical decision
  • Billing and insurance confusion is eating up your energy
  • You feel your concerns aren’t being heard

If you think you might need a healthcare advocate, the first step is knowing where to look. Here’s how to start:

  • Many hospital facilities have patient advocacy departments.
  • Organizations like the Patient Advocate Certification Board (PACB) or the Alliance of Professional Health Advocates can connect you with certified professionals.
  • Some insurers provide access to advocacy services as part of their benefits.
  • Friends, family, or support groups may know trusted advocates who specialize in your condition.

When choosing an advocate, look for someone with experience in your specific needs, clear communication skills, and a commitment to putting your goals first. Many offer a free initial consultation so you can see if it’s the right fit before committing.

92% of patients report that patient care was positively impacted by working with a health advocate.