Category Archive

Lifestyle and Wellness

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.

The Movember Foundation and Men’s Health

Kaylon Walton 2025 November, Lifestyle and Wellness October 19, 2025
The diverse group of men sit in a circle and talk about grief during their group therapy session at the community center.

Globally, women live an average of five years longer than men, with life expectancy reaching 81 years for women compared to 76 years for men. This gap is influenced by a variety of health issues that often go undetected or untreated in men, coupled with a general lack of awareness surrounding men’s health. In response to this concern, the Movember Foundation was launched by a group of 30 men aiming to spotlight critical health challenges affecting men, such as prostate cancer, testicular cancer, and mental health. Every November, the foundation encourages men to grow mustaches as a visible symbol to ignite conversations and raise awareness around these pressing issues. Through generous donor support and ongoing collaboration with researchers, Movember strives to enhance men’s health outcomes and reduce preventable deaths, both across the U.S. and globally. 

Rear view of son and elderly father sitting together at home. Son caring for his father, putting hand on his shoulder, comforting and consoling him. Family love, bonding, care and confidence

Delayed Medical Attention

Men often delay seeking medical attention due to a complex mix of social, emotional, and practical factors. Cultural norms that equate masculinity with toughness can discourage men from acknowledging vulnerability or illness, making it harder to ask for help. Many grow up internalizing the belief that health issues should be endured, not discussed, especially when it comes to mental or sexual health. On top of this, fear of bad news or invasive procedures, paired with limited time due to work or family obligations, can lead to putting off checkups and ignoring early symptoms. Financial barriers and low health literacy also play a role, making preventive care seem less accessible or necessary.

Mental Health Stigma

Men’s mental health stigma is deeply rooted in societal expectations that equate masculinity with emotional stoicism. From a young age, boys are often taught to suppress vulnerability and “tough it out,” which can lead to internalized shame and silence around emotional struggles. This cultural conditioning discourages men from seeking help, fearing that doing so might be seen as weakness or failure. In many communities, especially those with strong patriarchal norms, men are expected to be providers and protectors — roles that leave little room for emotional expression.  

The consequences of this stigma are profound. Men are significantly less likely than women to receive mental health treatment, yet they are nearly four times more likely to die by suicide. Even when men do seek help, they may face external stigma from healthcare providers, family members, or media portrayals that associate male mental illness with violence or weakness.  

Chronic Illnesses

Men are disproportionately affected by chronic illnesses such as cardiovascular disease, diabetes, respiratory conditions, and liver disorders — often due to lifestyle factors like smoking, poor diet, and lack of regular checkups. Heart disease remains the leading cause of death among men, with over half of adult males showing signs of cardiovascular issues. Chronic obstructive pulmonary disease (COPD) and lung cancer are more prevalent in men, especially those with a history of smoking. Liver disease, including cirrhosis and hepatitis, is also common and often linked to alcohol use. 

Man holding hands over heart, severe pain, heart attack, sitting at home in living room on sofa close-up.
Mature doctor discussing with man at clinic

Sexual Health & Hormonal Changes 

Sexual and hormonal changes in men — especially as they age — can significantly impact overall health, with testosterone playing a central role in libido, energy, muscle mass, and reproductive function. Conditions like andropause (male menopause) lead to gradual declines in testosterone, often resulting in reduced sex drive, erectile dysfunction, fatigue, and mood changes. Hormonal imbalances may also cause issues like low sperm count, enlarged breast tissue (gynecomastia), and hair loss. Interestingly, recent research suggests that even modest increases in blood sugar can impair erectile function and sperm motility, highlighting the link between metabolic health and sexual wellness. 

Why the Movember Foundation Is Needed 

The Movember Foundation tackles a silent crisis in men’s health — one that’s often overlooked or stigmatized. Men are dying too young from preventable causes, and many suffer in silence due to outdated ideas about masculinity. Movember shines a spotlight on these issues, encouraging men to take charge of their health and talk openly about what they’re going through. 

What makes Movember powerful is its global reach and year-round impact. Since 2003, it has funded over 1,300 projects across the world, transforming how men’s health is researched, understood, and supported. By using the mustache as a conversation starter, Movember breaks down barriers and sparks real change, from early cancer detection to mental health awareness. It’s not just about growing facial hair; it’s about developing a movement that saves lives. 

Men are significantly less likely than women to receive mental health treatment, yet they are nearly four times more likely to die by suicide.

By using the mustache as a conversation starter, Movember breaks down barriers and sparks real change, from early cancer detection to mental health awareness. 

Plan Ahead for a Stress-Free Holiday

Kaylon Walton 2025 November, Lifestyle and Wellness October 19, 2025
Young sad woman sitting near the Christmas tree in kitchen

The holiday season, often portrayed as a time of joy and celebration, can quickly become overwhelming without proper preparation. Between gift shopping, travel arrangements, family gatherings, and financial obligations, the pressure to meet expectations can lead to stress, anxiety, and burnout. Planning ahead is one of the most effective strategies to reduce this tension and create space for meaningful experiences. By organizing tasks early, setting realistic goals, and prioritizing self-care, individuals can transform the holidays from a source of stress into a season of connection and comfort. 

Ways to Reduce Holiday Stress 

Manage Time – One of the primary benefits of planning ahead is the ability to manage time effectively. The holidays are packed with events, errands, and responsibilities, and without a clear schedule, it’s easy to feel scattered and rushed. Creating a calendar that outlines key dates, such as parties, travel, and shopping deadlines, helps prevent last-minute chaos. It also allows for better pacing, so tasks can be spread out over weeks rather than crammed into a few frantic days. This kind of foresight reduces decision fatigue and gives individuals more control over their time, making it easier to enjoy the moment. 

Financial Planning – Financial stress is another common holiday burden, and early planning can help alleviate it. Setting a budget before the season begins ensures that spending remains intentional and manageable. Whether it’s allocating funds for gifts, meals, or travel, having a clear financial plan prevents overspending and the anxiety that often follows. Thoughtful planning also opens the door to creative, cost-effective alternatives, such as handmade gifts, potluck-style gatherings, or charitable donations in place of material presents. These choices not only ease financial pressure but also add depth and meaning to holiday traditions. 

Winter holidays shopping, expensive time of the year

Set Boundaries and Expectations – Planning ahead also supports emotional wellbeing by setting boundaries and managing expectations. The holidays can stir up complex feelings, especially when navigating family dynamics, grief, or loneliness. By anticipating potential stressors and deciding in advance how to handle them, individuals can protect their mental health. For example, choosing which events to attend, limiting time with difficult relatives, or creating new traditions can help maintain a sense of control and comfort. It’s also important to communicate clearly with others about commitments and limitations, which fosters mutual respect and reduces misunderstandings. 

Feet in woollen socks by the Christmas fireplace. Woman relaxing by warm fire with a cup of hot drink and warming up her feet in woollen socks. Cozy atmosphere. Winter and Christmas holidays concept.

Prioritize Self-Care – Self-care is often neglected during the holidays, but planning ahead makes it easier to prioritize. Scheduling downtime, whether it’s a quiet morning walk, a relaxing bath, or a few hours with a favorite book, ensures that personal needs aren’t lost in the shuffle. It’s also helpful to maintain healthy routines, such as regular exercise, balanced meals, and adequate sleep. These habits support resilience and help individuals cope with the demands of the season. When self-care is built into the holiday plan, it becomes a non-negotiable part of the experience rather than an afterthought. 

Be Flexible – Flexibility is another key component of successful holiday planning. While structure is helpful, it’s important to leave room for spontaneity and unexpected changes. Plans may shift due to weather, illness, or other unforeseen circumstances, and being mentally prepared for these possibilities reduces frustration. A flexible mindset allows individuals to adapt gracefully and focus on what truly matters — connection, gratitude, and joy. It also encourages a more realistic approach to the holidays, where perfection is replaced by presence and authenticity. 

Group Of Friends Drinking Hot Chocolate With Marshmallows In Snow At Outdoor Christmas Market

Conclusion 

Ultimately, planning ahead empowers individuals to reclaim the holiday season. Instead of reacting to stress, they can proactively shape their experience in ways that align with their values and needs. Whether it’s simplifying traditions, delegating tasks, or carving out moments of peace, thoughtful preparation creates a foundation for a more fulfilling celebration. The holidays don’t have to be a whirlwind of exhaustion and pressure — they can be a time of reflection, renewal, and genuine connection. With a little planning, the season becomes not just manageable, but meaningful. 

Creating a calendar that outlines key dates — such as parties, travel, and shopping deadlines —
helps prevent last-minute chaos.

Using Genetic Testing to Predict Disease and More

Kaylon Walton 2025 November, Lifestyle and Wellness October 19, 2025
A scientist examines a DNA sequencing gel in a laboratory, focused on genetic analysis and research activities.

Genetic testing can play a powerful role in identifying disease risks before symptoms appear, allowing for earlier intervention and personalized prevention strategies. By analyzing DNA for specific mutations or variants, these tests can reveal inherited predispositions to conditions like cancer, heart disease, Alzheimer’s, and rare genetic disorders.

Early detection through genetic testing empowers individuals to make informed decisions about lifestyle, medical care, and family planning. It can also guide doctors in monitoring, screening, or prescribing treatments tailored to your genetic profile. For families with a history of genetic conditions, testing can offer clarity and peace of mind. 

Predictive Testing

Predictive genetic testing evaluates a person’s DNA to identify specific gene mutations that may increase their risk of developing certain diseases in the future. This type of testing is typically recommended for individuals with a family history of genetic conditions, such as breast cancer, Huntington’s disease, or Alzheimer’s. There are two main categories: 

  • Presymptomatic testing detects mutations that will almost certainly lead to disease if the person lives long enough. 
  • Predispositional testing identifies mutations that increase the likelihood of developing a condition, but do not guarantee it. The process begins with genetic counseling, followed by a DNA sample collection — usually through blood or saliva — and laboratory analysis focused on known risk-related genes. 

Once results are available, a genetic counselor interprets the findings and discusses their implications. A positive result may prompt proactive health measures like increased screenings, lifestyle changes, or preventive treatments. For example, someone with a BRCA1 mutation might opt for earlier mammograms or even risk-reducing surgery. A negative result means the specific mutation wasn’t found, but it doesn’t eliminate all risk. In some cases, results may show a variant of uncertain significance (VUS), which requires ongoing research and monitoring. Predictive testing empowers individuals to make informed decisions about their health long before symptoms appear. 

Scientist adding reagents to centrifuge tubes in laboratory

Carrier Screening 

Carrier genetic testing identifies whether an individual carries a gene mutation that could be passed on to their biological children, potentially causing inherited disorders. Most commonly, it screens for autosomal recessive conditions, where both parents must carry the same mutated gene for a child to be affected. The test typically involves analyzing a blood, saliva, or cheek swab sample to detect specific gene variants. Carriers usually show no symptoms themselves because they have one normal copy of the gene that compensates for the mutated one. If both partners are carriers of the same condition, each child has a 25% chance of inheriting the disorder, a 50% chance of being a carrier, and a 25% chance of inheriting two normal genes.

Carrier screening is especially recommended before pregnancy to help couples understand their reproductive risks and explore options like IVF with genetic testing, sperm or egg donors, or adoption. Expanded carrier screening can test for hundreds of conditions, while targeted screening focuses on disorders more common in certain ethnic groups or family histories. A negative result lowers the likelihood of passing on a condition but doesn’t eliminate it, as not all mutations are detectable. Genetic counseling is often provided to help interpret results and guide family planning decisions. 

Pharmacogenomic Testing 

Pharmacogenomic testing analyzes a person’s genetic makeup to understand how their body processes and responds to specific medications. By examining variations in genes that influence drug metabolism — such as CYP2D6 or CYP2C19 — healthcare providers can predict whether a medication will be effective, cause side effects, or require dosage adjustments. This testing is beneficial for drugs with narrow therapeutic windows or high variability in patient response, like antidepressants, blood thinners, or cancer treatments. 

Results help clinicians tailor prescriptions to the individual, improving treatment outcomes and reducing trial-and-error prescribing. Pharmacogenomic testing is a key component of precision medicine, offering safer, more personalized care based on genetic insights. 

Scientist pipetting sample into a vial for DNA testing in High Wycombe, England, United Kingdom

Is Genetic Testing Right for You? 

Genetic testing can be a valuable tool for individuals seeking to understand their health risks, make informed medical decisions, or plan for their family’s future. This allows for proactive steps such as lifestyle changes, early screenings, or targeted treatments. It’s especially helpful for those with a family history of genetic illnesses or those considering pregnancy. However, testing should be approached thoughtfully, ideally with guidance from a genetic counselor to interpret results and consider emotional, ethical, and privacy implications. 

In a 2022 Survey, UTSW researchers found that 40% of Americans
have undergone at least one genetic test, up from 19% in 2020.

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.
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