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Lifestyle and Wellness

GLP-1s Explained: Weight, Wellness, and More

Lynn White 2026 February, Lifestyle and Wellness January 22, 2026

Every revolution in medicine begins with a discovery that seems small at first.

For GLP-1, that discovery was a hormone quietly produced in the gut, released after meals to help the body manage energy. Today, GLP-1s are no longer obscure — they’re reshaping how we think about diabetes, weight, heart health, and more.

GLP-1, short for glucagon-like peptide-1, is a natural hormone that plays a critical role in digestion and metabolism. When food enters the stomach, GLP-1 is released, sending signals to the pancreas, liver, and brain. It tells the pancreas to release insulin only when blood sugar is high, suppresses glucagon so the liver doesn’t flood the bloodstream with sugar, and slows digestion so you feel fuller longer. Pharmaceutical science has harnessed this natural process, creating GLP-1 medications that mimic and extend the hormone’s effects.

What Are the Benefits?

The impact of GLP-1s is wide-ranging. They improve blood sugar control, making them a cornerstone therapy for type 2 diabetes. They reduce appetite by slowing stomach emptying, which often leads to meaningful weight loss. They also influence the brain’s appetite centers, dialing down cravings and helping people feel satisfied with less food.

But the benefits don’t stop there. GLP-1s have been shown to lower the risk of cardiovascular events like heart attacks and strokes, improve cholesterol and triglyceride levels, and even show promise in protecting kidney health. Over time, consistent use can reduce complications tied to chronic disease, offering not just short-term relief but long-term outcomes. Recent studies have shown promising results for treatment for chronic pain, inflammation, and addiction recovery due to how GLP-1s affect brain signals.

How Do GLP-1s Work?

Think of GLP-1s as conductors of a metabolic orchestra. They cue the pancreas to release insulin only when it’s needed, preventing dangerous spikes or drops in blood sugar. They quiet the liver’s tendency to overproduce sugar, keeping levels steady. They slow the digestive process, stretching out satiety and reducing overeating. And they act directly on the brain, influencing appetite regulation in ways that make healthy choices easier to sustain.

How Do You Use GLP-1s?

GLP-1 medications come in both injections and pills, depending on the formulation. Some are taken daily, while others are designed for weekly use, offering flexibility for different lifestyles. They’re most effective under medical supervision, since dosing and monitoring are essential. Pairing GLP-1s with healthy eating with plenty of protein and fiber and regular exercise with a focus on strength training amplifies their benefits, turning them into powerful allies in a holistic health plan.

Like any therapy, they come with considerations. Side effects such as nausea or gastrointestinal discomfort are common early on but often fade with time. Other common side effects include headaches, muscle loss, and hair loss. They aren’t suitable for everyone — those with certain medical histories, like pancreatitis, may need alternatives.

And consistency matters; the benefits build gradually over weeks and months, not overnight.

GLP-1s are not magic bullets, but they are remarkable tools. They work best as part of a broader approach to health, complementing lifestyle changes and other therapies. What makes them so exciting is their ability to harness the body’s own biology — transforming a natural hormone into a modern medical breakthrough.

The story of GLP-1s is one of science uncovering the hidden power of the body’s signals. From a quiet hormone in the gut to a global movement in medicine, GLP-1s prove that sometimes the smallest discoveries can spark the biggest revolutions. They offer balance, health, and hope — not as miracles, but as evidence that biology itself can be our greatest ally.

Nearly 12% of Americans have used GLP-1 drugs for weight loss,
including about one-fifth of women aged 50 to 64.

Breaking the Silence: Black Mental Health Matters

Lynn White 2026 February, Lifestyle and Wellness January 22, 2026

Imagine carrying the weight of generations on your shoulders while navigating a world that often misunderstands your pain.

Nearly 65% of African American youth report traumatic experiences,
compared to 30% of their peers from other ethnic groups.

For many Black individuals, this isn’t just a metaphor — it’s reality. Mental health challenges in Black communities are deeply rooted in systemic inequities, cultural stigma, and historical trauma, yet they remain one of the least discussed topics in healthcare. It’s time to change that narrative.

Mental health conversations in Black communities often collide with cultural norms that prioritize strength and resilience. While these values have historically been survival tools, they can unintentionally silence those who need help. Phrases like “pray it away” or “just tough it out” reflect a mindset that discourages vulnerability. This stigma doesn’t just delay treatment — it amplifies suffering. According to recent studies, Black adults are less likely to seek mental health care compared to other racial groups, even when experiencing similar symptoms. Breaking this cycle starts with normalizing mental health discussions and reframing therapy as a tool for empowerment, not weakness.

Even when stigma is overcome, access to care remains a major hurdle. Black communities face systemic barriers such as lack of insurance coverage, provider shortages in underserved areas, and implicit bias within healthcare systems. These obstacles often lead to misdiagnosis or inadequate treatment. For example, Black patients are more likely to be diagnosed with schizophrenia than mood disorders, even when presenting similar symptoms as white patients. This disparity underscores the urgent need for culturally competent care — providers who understand the unique experiences and stressors affecting Black individuals. Expanding telehealth services and diversifying the mental health workforce are critical steps toward equity.

While challenges persist, solutions are emerging from within the community. Grassroots organizations, faith-based initiatives, and social media campaigns are creating safe spaces for dialogue and support. Representation matters — seeing Black therapists, advocates, and influencers openly discuss mental health helps dismantle stigma and build trust. Community-driven approaches, such as peer support groups and culturally tailored wellness programs, offer a sense of belonging that traditional clinical settings often lack. These efforts remind us that healing isn’t just individual — it’s collective. When communities unite to prioritize mental wellness, they create a ripple effect that strengthens future generations.

Black mental health is not a niche issue — it’s a public health imperative. By addressing stigma, dismantling systemic barriers, and fostering community-driven solutions, we can move toward a future where mental wellness is accessible and celebrated for all. The conversation starts now. Are you ready to be part of it?

For resources dedicated to the mental health of the black community,
please visit BEAM (Black Emotional and Mental Health Collective) at beam.community.

Healthy Mouth, Healthy Body

Lynn White 2026 February, Lifestyle and Wellness January 22, 2026

What if the secret to a healthier heart, sharper mind, and stronger immune system was hiding in your smile?

While most of us think of dental care as simply brushing, flossing, and avoiding cavities, research shows that the health of your mouth is deeply connected to the health of your entire body. Your teeth and gums aren’t just about aesthetics — they’re a window into your overall wellbeing.

Oral Health and Heart Disease

The connection between gum disease and cardiovascular health is one of the most striking examples of how oral health impacts the body. Gum disease, or periodontal disease, begins when bacteria accumulate along the gumline, leading to inflammation and infection. Left untreated, this inflammation doesn’t stay confined to the mouth — it can spread through the bloodstream. Once bacteria and inflammatory markers circulate, they can contribute to the buildup of arterial plaque, narrowing blood vessels and increasing the risk of heart disease and stroke.

Several studies have shown that individuals with periodontal disease are significantly more likely to experience cardiovascular complications. In fact, researchers believe that gum disease may act as a silent contributor to heart problems, especially in people who already have other risk factors such as high blood pressure or high cholesterol. The takeaway is clear: brushing and flossing aren’t just cosmetic habits; they’re preventive measures that may reduce systemic inflammation and protect your heart. Regular dental checkups, professional cleanings, and early treatment of gum disease can serve as an important line of defense against cardiovascular illness.

Oral Health and Diabetes

The relationship between diabetes and oral health is a two-way street, and it’s one of the most complex interactions in medicine. Poorly controlled diabetes can weaken the body’s ability to fight infections, making gum disease more likely and more severe. At the same time, gum disease itself can worsen diabetes by interfering with blood sugar regulation. This happens because chronic inflammation in the mouth can reduce the body’s sensitivity to insulin, creating a vicious cycle that makes both conditions harder to manage.

For people living with diabetes, oral health care is not optional — it’s essential. Routine dental visits can help identify early signs of gum disease, such as bleeding gums or persistent bad breath, before they escalate into more serious problems. By maintaining strong oral hygiene habits — brushing twice daily, flossing, and using antibacterial mouth rinses — patients can reduce oral inflammation and improve their overall metabolic control. In fact, research suggests that treating gum disease can lead to better blood sugar levels, underscoring the importance of oral care as part of diabetes management.

Oral Health and Cognitive Function

Emerging research suggests that oral health may even influence brain health, adding another layer to the mouth-body connection. Chronic gum disease has been linked to an increased risk of cognitive decline and conditions such as Alzheimer’s disease. The theory is that bacteria from the mouth can travel to the brain through the bloodstream or along nerve pathways, triggering inflammation that damages nerve cells over time.

This connection is still being studied, but the evidence is compelling enough to encourage a proactive approach to oral hygiene. Cognitive decline is one of the most feared aspects of aging, and if something as simple as brushing and flossing can help reduce that risk, it’s worth the effort. Beyond bacteria, oral health also affects nutrition, which in turn influences brain health. Missing teeth or painful gums can make it harder to eat nutrient-rich foods, leading to deficiencies that may impact memory and concentration. By protecting your teeth and gums, you’re not only preserving your smile but also supporting your brain’s long-term resilience.

Your mouth is more than a gateway for food — it’s a gateway to your health. From heart disease to diabetes to cognitive decline, the evidence is clear: oral health and overall health are inseparable. By prioritizing dental care, you’re investing in your body’s long-term wellbeing. So the next time you reach for your toothbrush, remember — you’re not just protecting your teeth, you’re protecting your future.

The ADA recommends visiting the dentist at least twice a year.

Natural vs. Organic: What Your Labels Aren’t Telling You

Kaylon Walton 2026 March, Lifestyle and Wellness January 18, 2026
A man using his smartphone to look up ingredients and prices wile choosing items in his local supermarket.

Walk through any grocery store, and you’ll notice that food packaging is starting to sound more like a wellness retreat brochure — natural, pure, clean, organic, real. These labels are designed to make you feel confident about what you’re bringing home. But here’s the real question: do these words actually mean anything?

The truth is, “natural” and “organic” aren’t interchangeable, and knowing the difference can have a big impact on your health, your budget, and your peace of mind.

“Natural” Sounds Healthy — But It’s Mostly Marketing

The word “natural” is one of the most misleading terms on food packaging. Why? Because it isn’t strictly regulated.

A “natural” label generally means the product doesn’t contain artificial colors, flavors, or synthetic preservatives. That’s it. It doesn’t guarantee:

  • How the food was grown
  • What pesticides were used
  • Whether the animals were given hormones or antibiotics
  • How processed the ingredients are
Young African-American woman shopping in supermarket

A “natural” fruit snack can still be packed with sugar. A “natural” chicken breast may still come from animals raised with conventional feed. Essentially, natural tells you what’s not in the product — but almost nothing about what is.

That doesn’t make “natural” products bad. It simply means you should read labels more carefully. If you’re prioritizing whole, minimally processed foods, look beyond the buzzword.

Organic fresh natural product tag

“Organic” Comes With Real Standards and Oversight

Unlike “natural,” organic actually means something — and it’s legally backed. In the U.S., organic foods must meet specific USDA requirements, which focus on how ingredients are grown, raised, and processed. These standards include:

  • No synthetic pesticides or fertilizers
  • No genetically modified organisms (GMOs)
  • No antibiotics or growth hormones in animals
  • Strict rules about soil quality, pest control, and animal welfare

Because of these guidelines, organic labels offer a clearer picture of what you’re buying. For many people, that transparency is worth the higher price tag. It doesn’t mean organic food is automatically more nutritious, but it does mean the farming practices are more controlled and environmentally mindful.

Organic labeling also has tiers:

  • “100% Organic” – Every ingredient meets organic standards
  • “Organic” – At least 95% of ingredients are organic
  • “Made With Organic Ingredients” – At least 70% organic ingredients

This grading system makes it easier to understand what you’re getting — something the “natural” label simply can’t offer.

Father and daughter shopping at the supermarket following a list

At the end of the day, understanding labels empowers you — not the marketing team behind the packaging. Here’s how to decide what’s right for you:

If transparency matters most: Go organic. You’ll know more about how your food was produced and what was avoided in the process.

If your budget is tight: Choose organic strategically. Many people opt for organic versions of produce on the “Dirty Dozen” list — items more likely to carry pesticide residues — while buying conventional for the rest.

If you’re focused on fewer additives: “Natural” may be enough. Just be sure to check the ingredient list to confirm the product aligns with your health goals.

If sustainability is your priority: Organic farming tends to favor more eco-friendly practices, though not all farms are equal. Look beyond the label when sustainability is a driving concern.

No matter which label you choose, the goal is the same: food that supports your wellbeing without confusion or compromise.

72% of American consumers say that product
packaging influences their purchase decisions.

Panic vs. Anxiety: How to Tell the Difference

Kaylon Walton 2026 March, Lifestyle and Wellness January 18, 2026
Unhappy girl on sofa

Your heart suddenly races. Your breath shortens. Your chest tightens. For a moment, you’re convinced something terrible is happening. But is it anxiety — or a panic attack? Many people use these terms interchangeably, yet they’re far from the same experience.

When you’re in the middle of overwhelming fear, putting a name to it may feel impossible. But distinguishing anxiety from panic matters because it helps you understand what your body is trying to tell you. While both can feel frightening, their patterns, triggers, and physical symptoms often set them apart.

The Onset: Anxiety Builds, Panic Strikes Suddenly

Anxiety is like a slow-dripping faucet — you feel it gradually. It often starts with a worry, a thought loop, or a stressor you can identify. You might notice tension in your shoulders, restlessness, or a sense of unease that grows over hours or days.

Panic, on the other hand, is a lightning bolt. There’s no warm-up, no warning sign you can see coming. A panic attack typically peaks within minutes, often hitting with intense physical sensations that feel alarming or even life-threatening. Many people describe feeling certain they’re having a heart attack or losing control. While anxiety is rooted in ongoing stress, panic episodes are abrupt and overwhelming — even when nothing obvious triggers them.

Shot of a young businessman looking stressed while working in a modern office

The Physical Symptoms: Intensity vs. Persistence

Anxiety tends to show up as persistent but manageable physical discomfort — muscle tension, fatigue, headaches, nausea, or trouble sleeping. These sensations may linger in the background, affecting your day but not stopping you in your tracks.

Panic attacks feel completely different. They’re explosive and intense, often accompanied by:

  • Rapid heartbeat
  • Chest pain
  • Dizziness
  • Sweating or chills
  • Tingling sensations
  • Feeling detached from reality

These symptoms can be so severe that many people worry they’re in imminent danger. While anxiety is a marathon, panic is a sprint — fast, overwhelming, and draining.

The Mindset: Anxiety Anticipates, Panic Fears the Moment

Anxiety is fueled by anticipation. It thrives on “what if?” thinking — what if this goes wrong, what if I embarrass myself, what if something bad happens? It’s a future-focused state that can make everyday tasks feel heavier than they should.

Panic is present-focused, and its fear is immediate. During a panic attack, the mind is flooded with the sense that something terrible is happening right now. You’re not worrying about the future — you’re fighting to survive the moment, even if you’re truly safe.

Both anxiety and panic are valid, real emotional experiences — not signs of weakness. Recognizing the difference can help you better understand your body’s stress response and speak more clearly with your healthcare provider.

Every year, up to 11% of people in the United States experience a panic attack.

Collagen — More Than a Supplement

Kaylon Walton 2026 March, Lifestyle and Wellness January 18, 2026
Woman adding collagen powder to her morning coffee.

What if one tiny protein was quietly responsible for keeping your skin smooth, your joints moving comfortably, and your hair and nails looking their best — yet most people never think about it until they start to feel its loss? That protein is collagen, and whether you realize it or not, it’s working behind the scenes every single day. But here’s the catch: as we age, our natural collagen levels start to slip, taking some of that youthful bounce, glow, and mobility with them.

What Collagen Really Is and Why Your Body Depends on It

Collagen is often talked about like a beauty supplement, but the truth is much bigger than that. Collagen is the most abundant protein in the human body. It’s one of the main building blocks of your skin, joints, bones, muscles, ligaments, and even your gut lining.

Think of collagen as the scaffolding that keeps everything supported and held together. When collagen is plentiful, skin looks firmer, joints feel more flexible, and tissues can recover more smoothly from everyday wear and tear.

But starting in your mid-20s, your body naturally produces less collagen. This slow decline is completely normal, but it’s the reason fine lines become more noticeable, joints feel a bit stiffer, and skin gradually loses elasticity over time. This isn’t about “fixing” anything — it’s just about understanding how your body changes as you move through life and how you can support it.

How Lifestyle Choices Influence Your Natural Collagen Production

Your body is constantly making collagen, but how well it makes it depends on everyday habits. Several factors can either support or strain your natural collagen levels.

Diet and nutrients

Diet and nutrients

Your body needs specific building blocks to create collagen. Protein-rich foods such as chicken, fish, eggs, beans, and tofu provide amino acids, which serve as raw materials. Nutrients like vitamin C (from foods such as citrus, strawberries, and bell peppers) help your body assemble those amino acids into collagen fibers. Copper and zinc — from foods like nuts, seeds, whole grains, and leafy greens — also play supportive roles.

Sun exposure

Sun exposure

We all love a sunny day, but too much UV exposure can break down collagen faster than your body can rebuild it. Regular sunscreen, shade, and protective clothing can help slow that breakdown and keep your skin’s structure stronger for longer.

Sleep and stress

Sleep and stress

Your body does much of its repair work — including collagen production — while you sleep. Chronic stress can interfere with that process. Consistent rest and stress-relieving practices such as deep breathing, walking, stretching, or hobbies can support your body’s natural rhythm.

Smoking

Smoking

Smoking has been shown to impact collagen formation and overall skin health. Avoiding or reducing smoking supports both collagen and general wellness.

These symptoms can be so severe that many people worry they’re in imminent danger. While anxiety is a marathon, panic is a sprint — fast, overwhelming, and draining.

The Role of Collagen Supplements

Collagen supplements have become incredibly popular, and many people use them as an easy way to add extra protein to their routine. These supplements typically contain collagen that has been broken down into smaller pieces — often called peptides — so your body can absorb them like any other protein.

Research is ongoing, but some studies suggest collagen peptides may support skin hydration and elasticity or help with joint comfort in certain individuals. However, collagen supplements are not magic potions. They won’t reverse aging, eliminate wrinkles, or “fix” joint problems on their own. Think of them as one tool — not the whole toolbox.

If someone chooses to add a collagen supplement, it works best alongside a generally healthy lifestyle: nutrient-rich foods, hydration, sun protection, sleep, and mindful movement.

Ultimately, the goal isn’t just “boosting collagen.” It’s supporting your body in a balanced, sustainable way so you can look and feel your best at any age.

The global collagen market is booming, projected to exceed $10 billion by 2033,
driven by supplements for skin and joint health. 

Give the Gift of Health This Holiday Season!

2026 January, Lifestyle and Wellness December 30, 2025

It’s that time of year again: snowfall, chilly weather, and … sneezes. While the holiday season brings us inside to gather around the fireplace with family and friends, it means an increase in flu cases across the country.

The flu, or influenza, is a contagious virus that infects the respiratory system. It specifically targets the nose, throat, and occasionally, lungs. The flu can cause mild to severe illness, or, in some cases, death. Common symptoms of the flu include:

Jet injectors can generate the same (or more) amount of antibodies as the traditional needle injection can.

People with the flu may experience all, a couple, or, in rare cases, none of the symptoms mentioned. The flu can appear as the common cold, especially in individuals who experience only a sore throat and runny nose. However, the symptoms of the flu are often more intense than those of the common cold, and the virus sets in much more quickly after exposure.

The length of time that the virus is contagious varies from person to person. Generally, people are the most contagious during the first 3 days of feeling sick. However, some adults are contagious 1 day before they begin to feel sick and can continue to infect others from 5 – 7 days after their symptoms develop. Make sure to stay at home for at least a full 24 hours after you are fever-free.

The flu travels in tiny droplets created when a person sick with the flu coughs, sneezes, or talks. If these droplets land in your eyes, mouth, or nose, you could become sick within 24 to 48 hours. You could also become ill by touching a surface with the droplets and then touching your face.

The most effective way to stay safe this flu season is getting a flu shot. This lowers the risk of infection and lessens the severity of your symptoms if you do become sick. The flu shot contains the variants of the flu predicted to be the most common within the season, and a new vaccine is created every year. After receiving your flu shot, your immune system takes about 2 weeks to develop the antibodies needed to protect you from the flu. It’s recommended to get your flu shot in September or October, but it can be beneficial for you at any time. The flu still spreads during the warmer months, just less quickly.

Since the flu is a rapidly changing virus, last year’s shot may not protect you from this year’s strain. Antibodies may also decrease over time, leaving your immune system at risk for catching a serious strain of the flu. Get a new flu shot every year to ensure your body is best equipped for flu season!

If you’re not a fan of needles, there are other ways to receive your flu shot that work just as well. For those under the age of 65, you can opt for the use of a jet injector. This device uses a high-pressure, narrow stream of liquid that delivers the vaccine straight through your skin without ever piercing the top layer. There’s also a nasal spray that is approved for those between the ages 2 and 49.

According to one study, 8% of people who tested positive with the flu in the years 2017-2023 did not have any symptoms at all.

It’s especially important to receive a flu shot if you are considered a high-risk individual. You are considered high-risk if you are:

  • Over the age of 65
  • Living in a nursing home or long-care facility
  • A child under the age of 12 months
  • Pregnant, planning to be pregnant, or have recently given birth
  • Suffering from a chronic illness

In addition to your flu shot, there are other ways to minimize your chances of catching the flu. These include:

  • Washing your hands for at least 20 seconds
  • Not touching your face (eyes, nose, and mouth especially)
  • Covering your coughs and sneezes
  • Regularly cleaning surfaces in your house or place of work

Avoiding crowds

Nobody wants to spend their holiday months suffering from the flu. Make sure you’re protecting yourself and your loved ones by receiving your flu shot. If your New Year’s Resolution is about staying healthy (and even if it’s not), a flu shot is the perfect way to start your year off right!

Testosterone – The World’s Most Misunderstood Hormone

2026 January, Lifestyle and Wellness December 30, 2025

While mainly known for its connection to sexual health and strong muscles, testosterone has a much broader (and more important) role in the human body. It’s not just a “male hormone.” Everyone, regardless of sex, produces testosterone. Testosterone is created by the gonads — the testes or the ovaries — and impacts everything from physical development to mental health.

Testosterone levels are highest in adolescence and early adulthood for persons with testes and begin to decrease naturally around ages 30 and 40. But that’s not the only reason that testosterone levels can suddenly drop off. Chronic health conditions, stress, or cancer treatments, such as chemotherapy or radiation, can also impact testosterone levels.

While persons with ovaries naturally have lower levels of testosterone in their bodies, having too little can also have negative side effects. Regardless of sex, the most common symptoms of low testosterone are:

  • Osteoporosis or weakened bones
  • Low libido
  • Loss of muscle mass or muscle weakness
  • Loss of body hair
  • “Parchment-like” skin
  • Issues with memory and concentration
  • Fatigue
  • Depression, irritability, or anxiety

Currently, the FDA only approves the use of Testosterone Replacement Therapy for persons with testes that have hypogonadism, a medical condition that results in naturally lower testosterone. Hypogonadism can be the result of a genetic condition or can be caused by cancer treatments. The FDA-approved products include:

  • Topical Gels – Applied directly to the skin, the testosterone gel is easy-to-use and very convenient. However, you must be careful that no one touches the area for several hours after application. This could lead to the other person accidentally taking in some of the testosterone as well.
  • Transdermal Patch – Placed on the skin like a sticker. This is also convenient and easy-to-use but can cause skin irritation or rashes. Some patches must also be applied multiple times a day.
  • Buccal Patch – Similar to the transdermal patch, the buccal patch is used like a sticker. Instead of being placed on the skin, however, the buccal patch is applied to your upper gum or inner cheek. It can cause irritation or gum disease.
  • Injection – While the cheapest option on the list, injections don’t ensure a steady supply of testosterone like the gels or patches. Injections must be given either once a month, or every one and a half months.

Research suggests that testosterone helps preserve brain health and could help in reducing the risk of Alzheimer’s disease.

However, Testosterone Replacement Therapy can result in a few negative side effects, including acne and oily skin, muscle soreness, increased risk of heart attack, and infertility.

If you’re interested in trying to maintain your testosterone levels, St. Joseph’s Health offers several ways to do this without the use of Testosterone Replacement Therapy. These include:

  • Regular exercise, particularly strength training and High-Intensity Interval Training (HIIT)
  • Eating a balanced diet rich in healthy fats and protein
  • Sleeping 7 – 9 hours per night
  • Keeping stress levels low
  • Limiting alcohol
  • Making sure to get enough vitamin D and zinc

Approximately 14% of persons with testes nationwide have taken or currently take testosterone.

Having too much testosterone can also result in several side effects. It’s difficult to spot high testosterone levels in persons with testes, but it’s often associated with early puberty and infertility. Conversely, high levels of testosterone in persons with ovaries are associated with more noticeable physical appearance changes. An abundance of testosterone may also be an indication of Polycystic Ovary Syndrome (PCOS). Symptoms of both include:

  • Acne or oily skin
  • Deep voice
  • Increased muscle mass
  • Male-pattern baldness
  • An excess of dark or coarse body hair

Testosterone does much more in the body than govern your sex drive. It impacts both physical development and mental health, such as bone and muscle health, mood, memory, and energy levels. If you are interested in checking your testosterone levels, you can do this through a simple blood test at your doctor’s office.

OHM, Actually… You Do Have Time for Daily Meditation

2026 January, Lifestyle and Wellness December 30, 2025

Forget the singing bowls, crystals, or lavender incense, meditation requires far less time and effort than generally believed. With just a little bit of focus, you too can reap meditation’s numerous health benefits.

Consistent meditation can help decrease symptoms of depression and anxiety, improve mood, strengthen memory and attention, reduce chronic pain symptoms, and even help you to recover quickly from illness. But living a busy, modern day life leaves little room for meditation. Or does it?

The American Psychological Association defines mindfulness meditation as, “training your attention to achieve a mental state of calm concentration and positive emotions,” and breaks the practice into two main parts:

  1. Focus on the physical sensations of your body, your thoughts, and your feelings in the present moment.
  2. Observe your thoughts and feelings without judgement. Take note of their existence and let them go.

This practice of mindfulness meditation can be used throughout the day, any time you need to slow down and take a breather. Instead of mindlessly slogging through the daily motions of life, the NHS Foundation Trust has great suggestions for incorporating mindfulness meditation into otherwise mundane activities. Here’s a few for you to try out today:

Research shows that meditation can be just as effective for improving symptoms of depression as an antidepressant.

Brushing Your Teeth – While you do the important job of maintaining your dental health, why not enhance your mental health as well? As you brush, start by focusing on the feeling of the toothbrush against your teeth. How does your toothpaste taste? Is it spicy, refreshing, bland, or sweet? Bring your attention to the movements of your hand and the feeling of the brush beneath your fingertips. Try and focus on these sensations completely. If your thoughts drift away from the present moment, acknowledge them and let them go, then return to your body.

Eating Lunch – Taking your lunch break is always a good way to refresh and recharge, but by combining it with mindful meditation, you could also be preparing your mind for the rest of the day. Begin by focusing on the texture of the food as you eat. Is it soft, hard, chewy, or soft? Pay attention to the texture and color of the food. How does it taste? Notice the way your mouth moves as you chew. You don’t need to meditate for the entire lunch break but try being mindful for at least the first couple bites. See if this exercise helps you focus better once you return to work.

Reading Your Emails – Is your inbox stressing you out? It’s a common reaction. Mindful meditation can help you calm down, so you have no problems tackling today’s emails. First, take a couple seconds to turn away from the computer screen. Notice the feeling of the chair beneath you, and the weight of your arms on the table. Bring your attention to your feet on the ground. Can you feel the rhythm of your inhales and exhales as you breathe? If you start to worry about today’s to-do list, accept these thoughts as they arise and refocus your attention on your physical body. Do this for a couple seconds to a minute before returning to your emails feeling energized and invigorated.

Combine Your Exercise With Meditation – Every year, the most popular new year’s resolution is working out more. But your overall wellbeing comes from more than just physical exercise — your mental health is just as important. Combine your physical and mental health journeys by simply applying the practices of attention and acceptance as you work out. Pay attention to where you feel the stretches in your body, or how the muscles in your arms react as you use weights. Instead of listening to music, try to be fully in tune with yourself as you exercise. This is a great way to strengthen both your body and mind at the same time!

Mindfulness meditation is easily adapted to any lifestyle, no matter your schedule. Don’t let yourself get bogged down by the busyness of daily life. Research shows that only 12 to 15 minutes of mindfulness meditation 3 to 4 times a week is required to see profound improvement in your quality of life. Take the step towards bettering your health today and start living mindfully!

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.

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