Category Archive

Lifestyle and Wellness

Protect Your Sight With Every Bite

Keesha Maybank 2025 September, Lifestyle and Wellness August 21, 2025

As people age, their eyesight deteriorates.

Some causes are health-related, such as diabetes, while others, like presbyopia, are natural and unavoidable. Maintaining a healthy diet and managing insulin levels early can help slow the decline of vision. One of the most beneficial supplements for eye health is carotenoids, which protect vision and are found in yellow, orange, and red pigmented fruits and vegetables.

Carotenoids Aid Eye Health

Carotenoids are fat-soluble compounds that exist in various forms, classified into two groups: xanthophylls and carotenes. Xanthophylls are particularly important for eye health and include non-provitamin A antioxidants like lutein and zeaxanthin, which are found in the retina and help absorb blue light. Vegetables rich in these nutrients include kale, corn, spinach, avocado, and egg yolks. Incorporating these foods into a daily diet can help prevent, slow, or even reverse eye damage.

If carotenoids are not consumed regularly, eye health can decline over time, potentially leading to macular degeneration or even blindness.

What Is Macular Degeneration or AMD?

Macular degeneration, or age-related macular degeneration (AMD), is an eye condition that impairs central vision, making it difficult to see fine details. It is the leading cause of vision loss in the United States. People over the age of 50 who suffer from AMD experience damage to the macula, a structure located at the back of the eye responsible for central vision.

There are two types of AMD: dry and wet. Approximately 90% of individuals with AMD have the dry form, which can progress into the more severe wet form over time.

Symptoms may develop gradually and go unnoticed in the early stages. Some common signs of AMD include:

  • Difficulty seeing in low or dim lighting
  • Low vision
  • Reduced color perception or low saturation
  • Straight lines appearing curved or wavy (e.g., road lines)
  • Blank or dark spots in the field of vision

How to Prevent or Treat AMD

There are several ways to prevent macular degeneration. As mentioned earlier, consuming carotenoids can help reduce and prevent vision deterioration. Other preventive measures include regular exercise, avoiding smoking, and maintaining a healthy weight.

If diagnosed with AMD, treatment options are available, but there is no cure. Alternatives include:

  • AREDS 2 – A specialized multivitamin formula containing lutein and zeaxanthin
  • Surgery – Implanting a telescopic lens in one eye to magnify the field of vision
  • Vision Rehabilitation – Working with an occupational therapist or ophthalmologist to optimize remaining vision

Even if you have good vision, it is recommended to schedule routine eye exams. Many eye diseases develop without noticeable symptoms, making early detection crucial. Consulting with an eye care provider ensures proper monitoring and timely intervention.

Key Takeaways

Maintaining a steady intake of carotenoids is a simple yet powerful way to protect vision and prevent macular degeneration. While genetics and aging influence eye health, lifestyle choices — such as nutrition, exercise, and regular eye care — play a significant role in preserving long-term visual clarity.

Incorporating carotenoid-rich foods into daily meals helps safeguard against age-related macular degeneration (AMD) while also supporting retinal function, allowing individuals to maintain sharper vision as they age. With increasing technology use, prolonged exposure to blue light from screens can strain the eyes, making carotenoids even more essential in shielding the macula from potential damage.

Beyond diet, staying active and minimizing oxidative stress through regular exercise and proper hydration enhances the body’s ability to absorb and utilize carotenoids effectively. The key is to adopt preventive habits early, ensuring strong and resilient vision well into later years.

By making carotenoid consumption a priority, scheduling routine eye exams, and committing to healthy lifestyle choices, individuals can strengthen their eyesight, preserve visual clarity, and reduce the risk of AMD. Investing in eye health today promotes greater independence, mobility, and overall wellbeing in the future.

Approximately 90% of individuals with AMD have the dry form, which can progress into the more severe wet form over time.

Kids, Screens, and the Obesity Puzzle

Keesha Maybank 2025 September, Lifestyle and Wellness August 21, 2025

In the past decade, time spent on phones and tablets has increased exponentially worldwide.

Gen Z (ages 13 to 28) has been reported as the group with the highest screen time, averaging approximately 6 hours and 30 minutes per day. Gen Alpha (ages 0 to 12), often referred to as “iPad kids,” is the most tech-savvy generation, with 39% of toddlers to pre-teens spending an average of 3 hours a day on screens. These high levels of screen time have contributed to the ongoing battle against childhood obesity by reducing physical activity, encouraging the consumption of high-calorie, low-nutrient foods, and causing sleep deprivation. Each of these factors can negatively impact a child’s health, school performance, concentration, and ability to socialize.

Lack of Physical Activity and Obesity

Over the last quarter-century, the rate of obesity among children in America has tripled, with the lack of physical exercise being one of the primary causes. When children are less active, they are more likely to gain weight, although genetics, hormones, and other factors can also play a role. Excessive screen time typically involves prolonged sitting or lying down, which slows the body’s metabolic rate. Over time, this sedentary behavior can lead to weight gain, hypertension, and mental health issues such as anxiety and depression.

The rise of targeted food advertising has made it easier for companies to market their products to children rather than to adults. Young children have difficulty distinguishing between programming and advertising, making them more susceptible to persuasion. Once an advertisement influences a child, they may request the product from their parents, who often comply. Studies show that three out of four food advertisements directed at children promote unhealthy options high in sugar and fat. This type of marketing has led to an increased consumption of junk food. Additionally, the widespread use of social media and image-enhancing filters has caused many adolescents to struggle with body image. In an attempt to control their weight, some engage in harmful dieting behaviors that potentially may lead to obesity. Over time, these unhealthy habits can result in diabetes, heart problems, low self-esteem, bullying, and depression.

Without proper regulation of screen time, children may suffer from sleep deprivation, another significant factor in obesity. Many children develop an addiction to technology, making it difficult for them to manage their time effectively. Insufficient sleep can disrupt hormone balance, interfering with the body’s ability to regulate appetite. These imbalances can increase hunger, leading to excessive calorie intake and weight gain. Additionally, poor sleep patterns can affect concentration, mood, and overall cognitive development, making it harder for children to perform well in school and maintain social connections.

Studies show that three out of four food advertisements directed at children promote unhealthy options high in sugar and fat.

Cut Down on Screen Time

Experts recommend limiting children’s screen time to a maximum of two hours per day. Parents and caregivers should encourage children to participate in physical activities, such as sports and exercise programs, to maintain a healthy metabolic rate. Incorporating nutritious foods, including more fruits and vegetables, into daily meals can also prevent obesity and promote long-term wellness. Family mealtimes without screens can foster mindful eating habits and discourage a sedentary lifestyle. Moreover, establishing and monitoring a consistent sleep schedule will help children regulate their screen time, ensuring they get adequate rest each night.

Parental guidance plays a crucial role in shaping a child’s relationship with technology and overall health. Parents who set clear boundaries for screen time and actively engage in their children’s activities help create a balanced lifestyle. By modeling healthy habits, such as limiting their own device use, encouraging outdoor play, and preparing nutritious meals, parents can positively influence their children’s wellbeing. Educational conversations about digital consumption, media literacy, and the effects of excessive screen time can also empower children to make healthier choices on their own. Establishing a supportive environment where children feel motivated to adopt active and mindful behaviors will reduce the likelihood of long-term health complications associated with prolonged screen exposure.

Ending Substance Abuse: Know Your Options

Keesha Maybank 2025 September, Lifestyle and Wellness August 21, 2025

Approximately 50 million Americans suffer from substance abuse or a related disorder.

Substance abuse, also known as drug addiction, is a condition that affects a person’s brain and behavior, leading to an inability to control the use of legal or illegal drugs or medications. A myriad of factors can contribute to addiction, including past trauma, peer pressure, mental health disorders, illness, and experimentation. Recognizing that you or a loved one has a substance abuse problem is the first step to overcoming it. The next step involves seeking treatment options tailored to individual needs.

Treatment Options at Your Fingertips

Not every case of substance abuse is the same. Some individuals struggle with addiction alongside a mental health disorder, while others may require specialized prescription plans or rehabilitation programs. To determine the most effective treatment approach, it is best to consult a healthcare provider or mental health specialist who can provide a thorough assessment. However, it is beneficial to be aware of all available treatment options.

Detoxification – The first step in combating addiction and preventing relapse involves detoxing the body from harmful substances. Medical detox helps stabilize withdrawal symptoms and supports a smooth transition to further treatment.

Inpatient Rehab – For those requiring intensive care, inpatient rehab facilities provide 24/7 monitoring and support. These programs remove individuals from environmental stressors, offer professional guidance, and help them remain substance-free long term. Treatment options may include cognitive behavioral therapy, peer support groups, and strategies for managing co-occurring disorders.

Partial Hospitalization Programs (PHPs) – Depending on the level of care needed, some healthcare professionals may recommend PHPs rather than inpatient rehab. These programs are less time-intensive, allowing patients to return home after treatment sessions. Patients typically attend treatment for at least six hours per day, receiving similar care to inpatient rehab.

Intensive Outpatient Programs (IOPs) – IOPs require 9 to 20 hours of treatment per week, making them more flexible than PHPs. Designed for individuals who can manage work and daily responsibilities while recovering, IOPs offer structured support without full hospitalization.

Side Effects

While seeking treatment is essential to overcoming addiction, it is equally important to be aware of potential side effects. Detoxing from drugs can lead to mood swings, anxiety, depression, and physical discomfort such as headaches, nausea, and intense cravings. Healthcare providers may prescribe medications to help manage symptoms. For instance, methadone and clonidine are often used to treat withdrawal from alcohol-related substances.

Conclusion

Overcoming addiction is not a journey that should be faced alone. Support from family, friends, and professional counselors plays a significant role in recovery. Loved ones can encourage positive behavior, hold individuals accountable, and provide emotional guidance during challenging moments. Building a reliable support system improves the chances of long-term sobriety and psychological wellbeing.

Preventing substance abuse requires proactive intervention and education. Schools, communities, and families play an integral role in educating young individuals about the dangers of drug addiction. Early prevention efforts, such as drug awareness programs, mental health counseling, and positive reinforcement, can help reduce the likelihood of substance dependency later in life. Additionally, promoting healthier coping mechanisms — such as exercise, mindfulness, and creative expression — can provide individuals with alternatives to substance use when facing stress or emotional struggles. Addressing risk factors early and offering continuous support creates a stronger foundation for lifelong health and wellbeing.

If you or a loved one is facing substance abuse, consult a doctor or healthcare provider about treatment options. Some approaches may be more suitable than others, so it is important to understand available programs and collaborate with professionals to find the best path forward. By creating a personalized plan, individuals can take control of their lives and work toward lasting recovery.

In 2023, an estimated 54.2 million people aged 12 and older needed treatment for a substance use disorder in the past year. Only 23% of those received the treatment needed.

Hysterectomy and Bone Health

Lynn White 2025 October, Lifestyle and Wellness August 11, 2025

Hysterectomy continues to be one of the most common surgical procedures among women in the United States, with over 600,000 operations performed each year.

Estrogen drop accelerates bone breakdown and slows bone formation, making postmenopausal women especially vulnerable to osteoporosis.

As of 2021, approximately 14.6% of women aged 18 and older had undergone a hysterectomy. The prevalence rises significantly with age, exceeding 40% among women aged 75 and older. While the procedure can offer essential relief from various gynecological conditions, understanding its long-term impact — particularly on bone health — is crucial.

When the ovaries are removed during a hysterectomy (a procedure known as oophorectomy), estrogen levels plummet, triggering early menopause. Even if the ovaries are left intact, changes in blood supply can still impair hormone production, subtly affecting bone strength over time. It is essential for women considering or recovering from a hysterectomy to be informed about these risks and to adopt strategies that promote strong, healthy bones.

Why Osteoporosis Occurs

Osteoporosis occurs more frequently in women due to biological and hormonal factors that influence bone density throughout life. Women naturally have smaller, thinner bones and lower peak bone mass compared to men, which means they start with less bone “in reserve” as they age. Estrogen, a hormone that plays a key role in maintaining bone strength, declines sharply during menopause. This hormonal drop accelerates bone breakdown and slows bone formation, making postmenopausal women especially vulnerable to osteoporosis. Additionally, women who experience early menopause or undergo oophorectomy face an even greater risk due to the sudden loss of estrogen.

Other contributing factors include lifestyle, genetics, and certain medical conditions. Women with a family history of osteoporosis, low calcium intake, or sedentary habits are more likely to develop the disease. Conditions such as thyroid disorders, eating disorders, and autoimmune diseases can also interfere with bone metabolism. Long-term use of medications like corticosteroids or certain cancer treatments may further weaken bones.

How to Strengthen Bone Health

After a hysterectomy — especially if it involved the removal of the ovaries — prioritizing bone health becomes essential. Here are several effective strategies for strengthening bones and maintaining skeletal health post-surgery:

  • Weight-bearing exercises – Activities like walking, dancing, stair climbing, and resistance training help stimulate bone growth and improve balance, reducing fracture risk.
  • Calcium and vitamin D – Aim for at least 1,200 mg of calcium daily and ensure adequate vitamin D through sunlight, diet, or supplements to support calcium absorption.
  • Healthy diet – Focus on leafy greens, dairy, legumes, and fortified foods. Avoid excessive caffeine and alcohol, which can weaken bones.

Conclusion

A hysterectomy can be life-changing for women suffering from chronic gynecological issues such as uterine fibroids, endometriosis, abnormal bleeding, or uterine prolapse. The procedure often results in significant relief, allowing women to regain control over their health and well-being. In cases involving cancer or increased risk of cancer, hysterectomy may be both preventive and lifesaving. Many women experience improved emotional and physical health following surgery.

While the benefits of hysterectomy can be substantial, it’s important to acknowledge and prepare for its long-term impacts on bone health. By incorporating regular exercise, a calcium-rich diet, vitamin D, and healthy lifestyle habits, women can build and maintain stronger bones. These proactive measures foster resilience, promote independence, and support quality of life well into the future.

By incorporating regular exercise, a calcium-rich diet, vitamin D, and healthy lifestyle habits, women can build and maintain stronger bones.

Drug Take Back Programs Save Lives

Lynn White 2025 October, Lifestyle and Wellness August 11, 2025

Since 1999, drug overdoses have claimed the lives of more than one million people in the United States.

Each year, approximately 100,000 individuals die due to drug overdoses, with opioids being the most commonly identified substance in these deaths. According to a survey conducted by the Substance Abuse and Mental Health Services Administration, over half of the respondents who used opioids reported that they obtained the drugs from a friend or relative’s prescription. About 25% stated they received them from a healthcare provider, while less than 5% said they got them from a drug dealer or a stranger. These numbers highlight how accessible prescription opioids have become within households and social networks, contributing significantly to the national overdose crisis.

The Centers for Disease Control and Prevention (CDC) reported that from 2019 to 2021, the median number of drug overdose deaths among children increased by a staggering 109%. Several contributing factors may be responsible for this rise, including unaddressed mental health issues, sudden life transitions, peer pressure, and a growing curiosity to experiment with substances. Alarmingly, some children under the age of 14 have been reported to accidentally consume medication after mistaking colorful pills for candy. In many cases, children gained access to prescription drugs due to leftover medication from surgeries or treatments, or because they found unsecured prescription bottles belonging to relatives. These unfortunate incidents stress the importance of proper medication storage and disposal within homes.

One of the most effective ways to reduce overdose risk is to ensure that unused or expired prescription drugs are disposed of responsibly. That is why prescription drug take-back programs are such a vital public health initiative. By giving individuals a safe and convenient way to discard medications, these programs help eliminate opportunities for misuse, theft, or accidental ingestion.

What Are Take Back Programs?

In 2010, the Drug Enforcement Administration (DEA) launched the National Prescription Drug Take Back Day, a campaign aimed at clearing out expired or unwanted prescription drugs from homes across the country. The initiative involves setting up secure and accessible drop-off locations in communities, allowing people to safely dispose of medications that might otherwise pose a risk. These drop-off points are widely available and may include:

  • Kiosks at Pharmacies – Many major pharmacy chains, such as CVS and Walgreens, provide secure drop boxes. Most homes in the U.S. are located within five miles of a participating location.
  • Local Law Enforcement Agencies – Police departments often have permanent drug disposal kiosks available in their lobbies to assist the community year-round.
  • Mail-Back Envelopes – Some pharmacies, community organizations, and government agencies offer free pre-paid envelopes so individuals can safely mail their unwanted medications for proper disposal.

For those who do not have easy access to a take-back location, there are alternative home disposal methods that can reduce the risk of drug misuse:

  • Mix the medication with an unappealing substance such as used coffee grounds, cat litter, or dirt.
  • Remove pills from their original container and seal them in a different container, like a resealable plastic bag.
  • Use a permanent marker to obscure personal information and drug names on the label before discarding the packaging.

The Importance of Proper Disposal

It’s critical for households to regularly review and clear out expired or unused medications. Leaving prescription drugs in accessible places poses a significant risk to children, visitors, and family members. Disposing of medications improperly — like tossing them in the trash without precautions — can result in others retrieving them from garbage bins, potentially leading to harmful consequences. Additionally, improperly discarding prescription bottles without removing personal data can expose individuals to identity theft.

Take action today by tracking the medications in your home and locating the nearest drop-off site. You can call the DEA Diversion Control Division Registration Call Center at 800-882-9539 for more information about these drug take-back locations. By participating in take-back programs and spreading awareness about safe disposal, you’re playing a part in combating the overdose epidemic — one prescription at a time.

The National Prescription Drug Take Back Day campaign involves secure and accessible drop-off locations in communities, allowing people to safely dispose of medications that might otherwise pose a risk.

Supporting a Loved One Through Depression

Lynn White 2025 October, Lifestyle and Wellness August 11, 2025

Depression affects more than 280 million people globally and is a leading cause of emotional suffering.

In the United States alone, around 21 million individuals have been diagnosed with major depressive disorder. However, researchers believe this number is likely higher, as many people experiencing symptoms of depression may not seek professional help or receive a formal diagnosis. Depression is a common yet complex condition that can present in different ways depending on the individual. Recognizing its signs and understanding the treatment options available is essential for minimizing its impact. Without timely diagnosis and care, depression can contribute to the breakdown of relationships, loss of interest in once-loved activities, and, in the most tragic cases, suicide. Because of its prevalence and severity, it’s critical to know how to identify depression and support those around us who may be struggling.

Recognizing the Symptoms

Although grief and sadness after trauma or a significant loss are natural, these feelings usually lessen with time. When sadness lingers for more than two weeks and begins to disrupt daily life, it may indicate major depressive disorder. Symptoms may include ongoing fatigue, loss of interest in social activities, insomnia or excessive sleeping, changes in appetite, and persistent feelings of emptiness or hopelessness. However, different types of depression exhibit unique features.

  • Persistent Depressive Disorder (PDD) – This chronic form of depression is marked by a consistently low mood that lasts for at least two years. While the symptoms may not be as intense as those of major depression, their long-term nature can significantly affect work, relationships, and overall wellbeing. Common signs include low self-esteem, disrupted sleep, reduced energy, and difficulty concentrating. Many people with PDD believe their condition is simply part of their personality, which delays diagnosis and treatment.
  • Bipolar Disorder – This disorder involves cycles of emotional highs (mania or hypomania) and lows (depression). Manic episodes may include increased energy, impulsivity, or irritability, while depressive episodes often bring sadness, fatigue, and disinterest in daily activities. These extreme mood swings can interfere with one’s ability to function and are typically treated with a combination of medication and therapy.
  • Seasonal Affective Disorder (SAD) – SAD is a form of depression that follows a seasonal pattern, often worsening in fall and winter when daylight hours are shorter. Symptoms may include low energy, oversleeping, weight gain, and a depressed mood. In some cases, SAD appears during the spring or summer and presents with agitation, anxiety, and sleep disturbances. Light therapy and counseling are common treatments.
  • Postpartum Depression (PPD) – PPD is a serious condition that affects individuals after childbirth, beyond the typical “baby blues.” It can develop during pregnancy or within the first year after delivery and often includes anxiety, mood swings, exhaustion, and feelings of detachment from the baby. Treatment can involve therapy, medication, and support groups, and recovery is possible with proper care.
  • Psychotic Depression – This severe form of depression includes psychosis — hallucinations or delusions — alongside depressive symptoms. These psychotic experiences often mirror the person’s emotional state and can be difficult to detect, as those affected may hide their thoughts. Treatment usually requires both antidepressants and antipsychotic medications, often delivered under close medical supervision.

Helping a Loved One Recover

Recovery from depression is possible, especially when treatment begins early. Most depressive disorders are managed successfully through a combination of psychotherapy, medication, and lifestyle changes. Supporting someone through this journey requires empathy, patience, and education. Encouraging them to seek professional help, offering a listening ear, and avoiding judgment can foster a supportive environment. Often, the most powerful way to help is by simply being there, offering consistent care, understanding, and reassurance that they are not alone. Your support can be life changing.

Most depressive disorders are managed successfully through a combination of psychotherapy, medication, and lifestyle changes.

Smart Bites for School

2025 August, Lifestyle and Wellness July 31, 2025

Back to school means back to packing lunches for the kids.

Ensuring you are packing their lunchboxes with nutritious, healthy foods is important because the foods we consume, no matter how old we are, play a large role in our physical and cognitive health.

According to the CDC, healthy eating helps prevent the development of various health conditions such as type 2 diabetes, high blood pressure, heart disease, and iron deficiency, among others. Not only does healthy eating benefit our bodies, but it also boosts energy levels and improves concentration.

Tips for Packing a Healthy Lunchbox

  1. Make sure to include all the major food groups in your child’s lunch. This includes vegetables, grains, fruits, and proteins. According to MyPlate, a balanced meal should consist of about half a plate of fruits and/or vegetables, about a quarter of the plate with whole grains, and the remaining quarter with protein, along with a side of dairy, like a glass of milk or a cup of yogurt. Go to gov to learn more about portion sizes for each food group. Including the correct portion in your child’s lunch will not only give them a balanced meal, but will also, over time, form a habit of eating these foods as opposed to junk foods that have no positive health impacts.
  2. Make packing school lunches fun by including your child in the process. Allow them to choose between different options, such as raspberries or bananas, chicken or turkey, or cucumbers or carrots. Giving them a choice will make them more inclined to eat the food in their lunch. To go a step further, ask them to help you cut vegetables, peel fruits, or pack silverware to give them some hands-on experience.

Easy, Healthy Lunch Ideas

  • Turkey and Cheese Roll-Ups
    Ingredients: turkey, cheese slices.
    Instructions: Roll turkey slices around cheese slices.
  • Rotisserie Chicken Pasta Salad
    Ingredients: rotisserie chicken, whole grain pasta, cherry tomatoes, cucumbers, olives, feta cheese, Italian dressing.
    Instructions: Cook pasta and let it cool. Shred rotisserie chicken. Mix cherry tomatoes, cucumbers, olives, feta, and chicken with the pasta. Toss with Italian dressing.
  • Egg Salad Sandwich
    Ingredients: hard-boiled eggs, mayonnaise, mustard, whole grain bread, lettuce.
    Instructions: Mash eggs with mayonnaise and mustard, spread on bread, add lettuce.
  • Mini Pita Pockets
    Ingredients: mini whole wheat pitas, gyro meat, hummus, shredded carrots, cucumber slices, cherry tomatoes.
    Instructions: Fill pita pockets with gyro meat, hummus, and veggies.
  • Banana and Nut Butter Sandwich
    Ingredients: whole grain bread, banana slices, nut butter (peanut, almond, etc.).
    Instructions: Spread nut butter on bread, add banana slices, top with another slice of bread.

According to the CDC, empty calories from added sugars and solid fats contribute to 40% of daily calories for children and adolescents ages 2 to 18 years. Approximately half of these empty calories come from six sources:

  1. Soda
  2. Fruit drinks
  3. Dairy desserts
  4. Grain desserts
  5. Pizza
  6. Whole milk

Go-To Snack Ideas

  • Apple slices with nut butter of choice
  • Carrot sticks with ranch dip
  • Homemade trail mix (nuts, dried fruit, dark chocolate chips)
  • Cheese cubes and whole grain crackers
  • Sliced bell peppers with hummus or guacamole

Start Strong This School Year

Your child’s health is crucial to their overall physical and cognitive performance. Use these recipes to make back-to-school lunches fun, delicious, and to start them off on the right foot this school year.

Clean Kitchen, Safe Eating

2025 August, Lifestyle and Wellness July 31, 2025

What Is Food Safety?

Ever heard of the saying “a clean kitchen is a happy kitchen”? Well, it’s true, in more ways than one. Keeping your kitchen clean not only contributes to a positive cooking experience, but also a safe one.

Common Practices

The most common food safety practices are ones you’ve probably heard your whole life. Wash your hands and produce, keep meat away from other foods, cook or use foods before their expiration dates, and store your food properly after cooking. Here’s a breakdown of the most important safety precautions to take when in the kitchen.

Clean: Wash your hands, surfaces, and utensils thoroughly before and after cooking to keep your space clean and to avoid spreading bacteria and germs.

Separate: Keep raw meat, poultry, seafood, and eggs away from all other foods to avoid cross-contamination and spread of foodborne illness.

Cook: Ensure you are cooking all foods to the correct internal temperatures to kill all bacteria present. Here are the correct internal temperatures for some common meal items, according to FoodSafety.gov:

  • Chicken, turkey, and other poultry: 165°F (74°C)
  • Casseroles, meat, and meatless: 165°F (74°C)
  • Beef, bison, goat, and lamb (ground meat and sausage): 160°F (71°C)
  • Leftovers (any type): 165°F (74°C)
  • Pork (ground meat and sausage): 160°F (71°C)
  • Seafood (fish such as salmon, tilapia, tuna, bass, cod, trout, etc.): 145°F (63°C)

Chill: Refrigerate or freeze food promptly — or after cooling — to prevent harmful bacteria growth.

According to the World Health Organization, $110 billion is lost every year in productivity and medical expenses resulting from unsafe food in low- and middle-income countries.

Foodborne Illness

According to the CDC, about 48 million people get sick, 128,000 are hospitalized, and 3,000 die from foodborne illnesses each year in the United States. Some of the most common bacteria that cause food poisoning are Salmonella, E. coli, Listeria, Campylobacter, and Clostridium perfringens. While they can contaminate a wide variety of foods, these bacteria are most often found in:

  • Meat
  • Poultry
  • Seafood
  • Dairy
  • Vegetables

Common symptoms of food poisoning caused by foodborne illnesses include stomach pain, nausea, vomiting, fever, and diarrhea. They usually start hours after ingesting certain germs, and in most cases, symptoms go away on their own; however, if symptoms persist or worsen, it’s important to seek medical help immediately. Bloody stool, fever over 102°F, having difficulty keeping liquids down, or signs of dehydration are all signs you should see a doctor.

Tips for Safe Food Handling

  1. Shopping: Choose fresh, properly stored foods and be thorough when checking expiration dates.
  2. Storing: Store foods at the correct temperatures and ensure you are using airtight, sealed containers to prevent bacteria from growing.
  3. Preparing: Use separate cutting boards for raw meats and other foods to prevent cross-contamination.
  4. Cooking: Invest in a good food thermometer so you know your foods are at the correct internal temperatures and cooked properly. Don’t leave your health in the hands of guessing.

Keeping your kitchen and everything in it — utensils, cutting boards, produce, and surfaces — clean should be your utmost priority when making a meal. Whether you are starting from scratch and making a homemade casserole or simply chopping a vegetable, taking safe steps can save you from foodborne illnesses, food poisoning, and will help keep you healthy in the long run.

If you are ever questioning what an internal temperature needs to be or how long it is safe to consume certain leftovers, utilizing reputable sources on the internet is a good place to start. Spending a little time doing your own research can save you from the hassle of sickness and can protect your health.

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.

Going Gluten Free

Keesha Maybank 2025 July, Lifestyle and Wellness June 18, 2025

What Is Celiac Disease?

You may have heard of celiac disease, but what exactly is it? Celiac disease is a chronic autoimmune disorder that damages the small intestine. While there is no known cause, celiac disease triggers a negative reaction in the immune and digestive systems when gluten is ingested. Since the disease is chronic, there is no cure; you can’t just “grow out of it.”

Gluten is a protein found in wheat, barely, rye, and other grains, as well as products like vitamins, supplements, and skin and hair products, among others. According to the Celiac Disease Foundation, 1 in 100 people worldwide have celiac disease, and approximately 60-70% of Americans are undiagnosed and suffering.

Symptoms & Diagnosis

There’s a wide variety of symptoms for celiac disease. Some people may have multiple symptoms, and others may have none but still suffer from intestinal damage. Some symptoms affect the digestive system, and others affect other parts of the body. According to Johns Hopkins Medicine, some of the most common symptoms of celiac disease are:

  • Constant diarrhea or constipation
  • Weight loss
  • Gas
  • Pale, bad-smelling stool
  • Anemia (feeling tired)
  • Skin rashes

There are two ways to diagnose celiac disease. The first method is through an antibody test, where a healthcare professional will take a blood sample and send it off to a lab. Doctors can identify the presence of celiac disease based on the levels of specific antibodies. Someone suffering from the disease will have antibody levels read higher than average. The second way to test for celiac disease is through a medical procedure called an endoscopy. During an endoscopy, the doctor takes a sample of the small intestine, and the tissue is examined for celiac disease.

Causes

While there is no known cause for celiac disease, doctors do know that the disease almost always occurs in people with one of two gene variants — DQ2 AND DQ8. Not all people with DQ2 and DQ8 genes develop celiac disease after ingesting gluten, though. Celiac can develop at any age after gluten is introduced to the body through foods or medications.

Treatment

The only way to safely manage the symptoms and prevent damage to the small intestine and every other organ in your body is by removing all gluten from your diet. Not only is gluten in foods, but it’s also in other common products like toothpaste and mouthwash, communion wafers, cosmetics, Play-Doh, preservatives, modified food starch, and malt flavoring.

It’s important to read food and product labels to ensure you are not consuming anything with gluten. Even the smallest amounts can trigger a reaction; however, cutting out gluten entirely doesn’t always fix the problem. According to the Celiac Disease Foundation, 50% of diagnosed patients still suffer from symptoms even on a completely gluten-free diet.

If celiac disease goes untreated, it can lead to severe health conditions like type 1 diabetes, osteoporosis, thyroid disease, multiple sclerosis, anemia, infertility, and miscarriage, among others.

The Future of Celiac

As far as the future goes, those suffering from celiac disease are hoping for a medical miracle. Gluten is everywhere, and avoiding it is nearly impossible — especially due to cross-contamination.

In the past decade, the mere talk of a healing medication for celiac patients has turned into more than a dozen research trials involving tests for new medications on patients. If scientists, doctors, and other medical engineers could create medicine to combat the symptoms of celiac disease and further protect the health of the small intestines, millions of individuals would be able to experience a new quality of life.

According to the Celiac Disease Foundation, any food product that is labeled “gluten-free” cannot contain more than 20 parts per million of gluten, which is the safe threshold of gluten consumption for people with celiac disease.

According to the Celiac Disease Foundation, more children have celiac disease than Crohn’s, Ulcerative Colitis, and Cystic Fibrosis combined.

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