Category Archive

2025 May

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