Category Archive

Lifestyle and Wellness

LGBTQIA+ Mental Health

Lynn White 2024 June, Lifestyle and Wellness May 15, 2024

Stressors put on the LGBTQIA+ community put these individuals at a higher risk for mental health issues. Prioritizing mental health care is crucial, and the good news is there are several resources available that specialize in LGBTQIA+ issues and experiences.

Anyone can experience mental health challenges — and that is especially true for members of marginalized groups such as the LGBTQIA+ community. Mental health struggles can manifest itself differently in each person, such as:

  • Low self-esteem
  • Depression
  • Anxiety
  • Panic attacks
  • Anger
  • Paranoia
  • Disordered eating
  • Insomnia
  • Drug or alcohol abuse
  • Self-harm
  • Suicidal feelings or ideation

According to the U.S. Census Bureau’s experimental Household Pulse Survey (HPS), “Regardless of age, lesbian, gay, bisexual, and transgender (LGBT) adults have consistently reported higher rates of symptoms of both anxiety and depression than non-LGBT adults during the COVID-19 pandemic.”
 

Minority Stress

Identifying as part of the LGBTQIA+ community doesn’t cause mental health struggles, but rather they form around the experiences of discrimination, stigma, isolation, exclusion, and rejection.

Dr. Jennifer Vencill, a psychologist, told the Mayo Clinic that anxiety, depression, stressors and family relationships are often heightened for “the LGBTQ community because of their marginalized sexual and gender identities.” This is termed minority stress.

Mental Health America, the nation’s leading national nonprofit dedicated to promoting mental health, cited a study1 that found “LGBTQ+ people used mental health services at 2.5 times higher rates than their heterosexual counterparts.”
 

June is Pride Month

The month of June is celebrated by the LGBTQIA+ community and its allies as Pride month. It’s a chance to celebrate and reaffirm individuals who are living authentically and support them and their mental health in a safe, joyful space.
 

Supporting Mental Health

  • Talk to a Trusted Source: Having someone listen can be extremely helpful. There are also several LGBTQIA+ helplines, including the Gay, Lesbian, Bisexual, and Transgender National Hotline (888-843-4564).
  • Peer Support: Connecting with people with shared or similar experiences can be therapeutic. Seek out support groups that may be local to your community, online, available through your workplace, or elsewhere.
  • Self-care: Prioritize exercise, nutrition, sleep, and activities that bring you joy. Volunteering is also an excellent option.
  • Medical Support: A doctor can help you get a diagnosis and explore possible medications for treatment.
  • Start Therapy: Speaking to someone about traumatic experiences, difficult emotions, depression, anxiety, health issues, or relationship issues can help you develop coping skills. Some therapists specialize solely in LGBTQIA+ issues.

 

Mental Health Resources

If you’re looking for more LGBTQ+ mental health resources, the following are a great place to start:

 

Sources:

https://www.nami.org/Your-Journey/Identity-and-Cultural-Dimensions/LGBTQ
https://www.mhanational.org/lgbtq/pride
https://newsnetwork.mayoclinic.org/discussion/the-importance-of-prioritizing-mental-health-for-the-lgbtq-community/
https://www.census.gov/library/stories/2022/12/lgbt-adults-report-anxiety-depression-at-all-ages.html
https://www.mind.org.uk/information-support/tips-for-everyday-living/lgbtqia-mental-health/about-lgbtqia-mental-health/
https://www.mhanational.org/issues/lgbtq-communities-and-mental-health
 

1Platt, L. F., Wolf, J. K., & Scheitle, C. P. (2018). Patterns of mental health care utilization among sexual orientation minority groups. Journal of Homosexuality, 65(2), 135-153

Tick Talk

Lynn White 2024 June, Lifestyle and Wellness May 14, 2024

Blood-sucking ticks pose significant health risks this spring.

Ticks are tiny arachnids that latch onto hosts, including humans, pets, and wildlife, and carry a range of pathogens for several diseases. For example, in 2019, 50,865 cases of tickborne disease were reported to the CDC by state and local health departments. Ticks thrive in wooded, grassy, and humid environments. The most common tick-borne illnesses include Lyme Disease, Alpha-gal Syndrome, Rocky Mountain spotted fever, and Anaplasmosis.

More than 34,000 people tested positive for
alpha-gal IgE antibodies in the United States during 2010-2018.

Drawing of a tick

Know Your Tick

Lyme Disease is caused by the bacterium Borrelia burgdorferi and is transmitted primarily by the black-legged tick (Ixodes scapularis). Early symptoms include fever, headache, fatigue, and a characteristic skin rash resembling a bull’s-eye. If left untreated, it can lead to more severe complications affecting the joints, heart, and nervous system.

Alpha-gal syndrome (AGS), also known as red meat allergy, is triggered by the Lone Star tick (Amblyomma americanum). This tick’s bite can induce an immune response to alpha-gal, a carbohydrate found in red meat. Symptoms include hives, gastrointestinal issues, and, in severe cases, anaphylaxis.

Rocky Mountain spotted fever is transmitted by the American dog tick (Dermacentor variabilis), and can cause fever, headache, and a spotted rash. If not promptly treated with antibiotics, it can lead to serious complications affecting the heart, lungs, and kidneys.

Anaplasmosis is transmitted by the black-legged tick and the western black-legged tick (Ixodes pacificus). Symptoms include fever, muscle aches, and fatigue. Severe cases may result in respiratory failure or organ failure.

 

Prevention

  • Wear long-sleeved shirts, long pants, and closed shoes.
  • Wear tick-repellent clothing and/or use permethrin.
  • Apply EPA-approved insect repellents.
  • Perform regular tick checks.
  • Maintain tick-safe landscaping.

 

Treatment for Tick-Borne Diseases

Learn how to remove ticks if you find one on your skin. Early detection is crucial for effective treatment. If you experience symptoms after a tick bite, consult with a healthcare professional promptly for proper diagnosis and treatment. Most tick-borne diseases can be treated with antibiotics when diagnosed early.

Boosting Hair Growth

Lynn White 2024 June, Lifestyle and Wellness May 8, 2024

Most of us are no stranger to having our bodies change and evolve, but hair loss seems more personal. Hair loss — whether in men or women — can have a profound impact on one’s confidence.

 

What Causes Hair Loss?

Hair loss has many causes, and determining the cause can influence the appropriate course of treatment.

  • Age: Hair growth slows as you get older, which causes hair on the scalp to start thinning, losing its color, and the hairline to recede.
  • Hereditary: According to the American Academy of Dermatology Association, this is the most common cause of hair loss worldwide, impacting both men and women. Hereditary hair loss occurs when the genes you’ve inherited cause shrinking in your hair follicles until hair stops growing.
  • Scalp Disorders: Some conditions that could impact hair loss on the scalp include alopecia areata, scarring alopecia, scalp ringworm, and scalp psoriasis.
  • Cancer Treatment: Chemotherapy and radiation treatments often cause all or most of your hair to fall out within the first few weeks.
  • Thyroid Disorders: If you have a problem with your thyroid, you may lose your hair in clumps.
  • Hormones: Polycystic ovary syndrome (PCOS), changes in hormonal birth control, menopause, or if you’ve given birth recently can all have an impact on your hair health.
  • Diet and nutrition: If you aren’t getting enough biotin, iron, protein, or zinc, it can impact your hair health. Too much vitamin A can also cause hair loss.
  • Hair Care: The way you style and wear your hair can also impact your hair follicle health. If you wear your hair pulled back too tightly, or color, perm, or relax your hair regularly, it can damage the follicles, causing hair to not grow out of them.

But all is not lost. Depending on your situation and the recommendations from an expert (i.e. dermatologists specialize in treating skin, hair, and nails), there are different options to explore for hair regrowth.

 

Treatment Options

There is not a single, one-size-fits-all solution for encouraging hair growth. In some situations, hair may regrow on its own — for example, treating an underlying condition, after undergoing cancer treatment, or if you recently had a baby or lost weight. There are other treatment options you may consider if you want to prevent further loss or quicken the regrowth pace:

  • Over-the-counter (OTC) Products: These often contain ingredients like biotin, zinc, collagen, azelaic acid, omega fatty acids, vitamin E, and tea tree oil.
  • Rogaine®: This is also an OTC topical option that is FDA-approved to treat hereditary hair loss.
  • Prescription Medications: Finasteride, Spironolactone, and other medications prescribed may boost hair growth. It’s important to discuss these with your healthcare provider because they each can have different side effects.
  • Microneedling: Microneedling, using a device with tiny needles, can stimulate hair growth on the scalp when used in conjunction with other treatments.
  • Corticosteroids Injections: Corticosteroids can slow the speed of hair loss when injected into bald or thinning areas.
  • Hair Transplant Surgery: This is typically reserved for people who have tried less invasive hair loss treatments. The transplant takes small pieces of skin from a donor site (where hair grows healthily on the body) and is moved to the balding part of the scalp. Types of hair transplant surgery include grafting, scalp reduction, flap surgery, and tissue expansion.
  • Low-level Laser Therapy: Short periods of medical-grade light therapy on your scalp can stimulate hair follicles and result in hair regrowth after several sessions. Laser therapy has helped regrow the hair that was lost from hereditary causes, alopecia, and chemotherapy. It can also further stimulate hair growth after a transplant.
  • Platelet-rich Plasma (PRP): PRP speeds up your hair regrowth (and overall healing in the body) by separating platelets from blood plasma and then injecting the plasma back into the body during a blood draw.

Be cautious of advertisements, influencers, and promoters that try to sell a quick miracle fix for hair loss. It’s important to talk to your doctor or dermatologist about what you’re experiencing and the best approach for regrowth.

 

Embracing a New Style

While waiting for your hair to regrow, there are ways to both embrace or camouflage your hair’s current state:

  • Avoid harsh chemical treatments like hair dyes, perms, or relaxing.
  • Incorporate hats, scarves, or accessories to disguise areas you may feel uncomfortable with.
  • Get a shorter haircut that helps the regrowth blend better and reduce breakage.

Remember, it can take time before you see the results from your treatment. Be sure to take care of your mental and emotional health during the process, which can be overlooked when you experience hair loss.

 

Sources:

https://www.mayoclinic.org/diseases-conditions/hair-loss/diagnosis-treatment/drc-20372932
https://my.clevelandclinic.org/health/diseases/21753-hair-loss
https://www.webmd.com/healthy-aging/maintain-hair-growth-after-50
https://www.verywellhealth.com/hair-regrowth-7963548
https://www.aad.org/public/diseases/hair-loss/causes/18-causes

Child Trauma Therapy

2024 May, Lifestyle and Wellness April 22, 2024

Traumatic events affect children in different ways, but therapy can help them heal.

According to the Substance Abuse and Mental Health Services Administration (SAMHSA), two-thirds of children experience a traumatic event by the age of 16. Sadly, there is no age immune to the impacts of trauma.

It’s vital we understand what are considered traumatic events, recognize the signs children exhibit (though they vary in age and developmental stage), and know what treatments are available to support those affected.

Children experiencing trauma responses may have experienced:

  • Physical or emotional bullying
  • Involvement in an accident
  • Natural disasters
  • Sexual abuse or exploitation
  • Terrorism
  • Community violence
  • Serious illness
  • Physical abuse
  • Witnessing domestic violence
  • Neglect
  • Grief or coping after the death of a loved one

Recognizing Signs of Traumatic Stress in Children

A child may exhibit symptoms of traumatic stress when they are triggered by something that reminds them of the traumatic event. And while everyone exhibits reactions to stress, traumatic stress can manifest in ways that interfere with a child’s daily life and how they relate to those around them. Some signs include:

  • Intense episodes or ongoing emotional upset
  • Depression and anxiety
  • Regressing in established skills
  • Nightmares and trouble sleeping
  • Difficulties self-regulating
  • Poor eating and weight loss
  • Displaying feelings of guilt or shame
  • Struggling to form attachments or relate to others
  • Older children may exhibit risky behavior in the form of drug or alcohol use, as well as unhealthy sexual activity

Treating Trauma with Therapy

Treatment can help children understand their traumatic responses and identify triggers, as well as decrease their stress symptoms, develop healthy coping skills, re-establish safety, and process their experience so their related memories and emotions are less disruptive. There are different therapeutic approaches to treating trauma.

 

Trauma-Focused Cognitive Behavioral Therapy

Trauma-Focused Cognitive Behavioral Therapy (or TF-CBT) understands parents and/or caregivers significantly impact a child’s trauma response, and this treatment approach can sometimes require their participation. In those instances, it typically begins with separate sessions for the child and parent (non-offending parent in cases of abuse) before moving into joint sessions.

TF-CBT aims to help the child modify distorted thinking, overcome negative behaviors, challenge invasive thoughts, restore a sense of safety and security, and empower the parent or caregiver to better help the child going forward. TF-CBT incorporates several core features and techniques, including psychoeducation (teaching normal reactions to traumatic experiences), coping skills, gradual exposure, cognitive processing for regulating emotions, and rebuilding trust in relationships with adults.

 

Prolonged Exposure Therapy

It’s common for children who’ve experienced trauma to try and shut out their memories and avoid any feelings associated with it, but that can hinder their ability to heal. Prolonged exposure therapy focuses on approaching traumatic memories gradually to decrease PTSD symptoms and responses over time.

 

EMDR

The goal of EMDR, which stands for eye movement desensitization and reprocessing, is to overwrite the earlier, unprocessed version of an event’s memory and put it into context — making it something that’s remembered rather than relived.

EMDR involves having the child focus on the traumatic event and accompanying memories while simultaneously experiencing bilateral stimulation (such as eye movements). This can reduce the intensity and emotion surrounding the memory. EMDR treatment can be tailored to the child, but it works best for those who experienced a trauma with a clear beginning and end (an accident, for example).

Art Therapy

Art therapy is another approach that can help children process trauma in a way that makes them more comfortable expressing themselves, boosts their self-esteem, and even improves cognitive and sensory-motor functioning in young children.

Play Therapy

Play therapy is an approach for working through a child’s trauma because by allowing the child to express and communicate in a way that feels natural. The act of play is a fundamental component of children’s growth and expression, so it can have a therapeutic impact and feel more natural when they use it to address difficult topics.

While the memories of a traumatic event will remain after therapy, they can have less control over children’s everyday lives, and healthy coping skills can help them succeed and thrive moving forward.

Sources:

https://www.nctsn.org/
https://www.samhsa.gov/child-trauma/understanding-child-trauma
https://www.samhsa.gov/child-trauma/recognizing-and-treating-child-traumatic-stress
https://cctasi.northwestern.edu/trauma-focused-therapy/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8812369/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4476061/
https://childmind.org/article/emdr-therapy-for-childhood-trauma/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7163896/

CPR Basics: A Lifesaving Technique

2024 May, Lifestyle and Wellness April 22, 2024

CPR, or cardiopulmonary resuscitation, is an incredibly critical technique that saves lives.

While many professions — from EMTs and childcare providers to flight attendants and swim instructors — require CPR certifications, understanding the basics of CPR is fairly simple and valuable to almost everyone.

When and Why Someone Could Need CPR

Cardiac arrest happens when the heart can’t pump blood, and it can occur in someone anywhere and anytime — even when you least expect it. When this happens, the heart cannot circulate blood to the brain and other vital organs.

The signs that someone may need CPR are they collapse, are unresponsive, stop breathing, and you cannot locate a pulse. Someone who is talking or showing breath movement does not need CPR (though they may still require some type of medical attention!).

CPR is instrumental in giving a person the best chance of survival while medical help is on the way. According to The American Heart Association, 350,000 people in the U.S. die from cardiac arrest outside a hospital each year, and immediate CPR can double or triple a person’s chance of survival.

The Steps of CPR

When effective, CPR can give someone without a pulse the ability to breathe on their own. Chest compressions are a key part of CPR because they help blood flow to vital organs.

A simple way to remember the steps of CPR is the acronym CAB, which stands for:

  • Compressions – Chest compressions
  • Airway – Open the airway
  • Breaths – Give rescue breaths

But the breakdown is a little more detailed:

  • First, check the surrounding area to ensure it is safe for you to perform CPR.
  • Check the collapsed person for breathing or responsiveness. Try tapping them on the shoulder or shouting.
  • Call 911, mention cardiac arrest, and ask them to bring a defibrillator (commonly referred to as an AED). If someone else is around, ask them to do this while you being performing CPR.
  • If the person isn’t breathing, place them flat on their back on a firm, flat, and stable surface.
  • Place the heel of your dominant hand in the middle of the unresponsive person’s chest (imagine a line between the nipples), and then place your other hand on top. Deliver chest compressions using your weight and pushing down at least 2 inches deep at 100–120 compressions a minute. A common tip is to try and match the musical beat of Stayin’ Alive by the Bee Gees.
  • Tilt the person’s head back and lift their chin to open the airway and give two big breaths (each lasting one full second) by blowing into their mouth while pinching their nose. Look for their chest to rise and allow the air to exit after each breath.
  • Repeat the cycle of 30 chest compressions and two breaths until medical help arrives.

These steps may differ if the unresponsive person is a child or infant.

CPR in Children

For a child who requires CPR, the steps are similar to those for adults and teens, with a few modifications:

  • Place one hand on top of the other and interlace the fingers. Use the heel of your stacked hands for the compressions while keeping the interlaced fingers off the child’s chest. If the child is particularly small, you can use a single hand only.
  • During the breathing component, if you don’t see the chest rising, double-check that the airway is open and try to form a seal around the mouth so air doesn’t escape when you breathe into their mouth.

CPR in Infants

Because infants are extremely fragile, there are additional precautions to take. When you need to deliver CPR to an infant, first flick the bottom of the foot to check for responsiveness and look for signs of breathing. Other important modifications for an infant include using your thumbs to push down roughly 1.5 inches during compressions and letting the chest return to normal between each one.

You want to place your thumbs on the center of the chest right below the nipples and then provide additional support by wrapping the other fingers around the infant’s chest. If you cannot deliver a 1.5-inch compression using your thumbs, the next step is to try a single hand.

Look into a CPR certification course near your location for more hands-on experience and to feel better prepared should an emergency arise.

Sources:

https://cpr.heart.org/en/resources/what-is-cpr
https://www.redcross.org/take-a-class/cpr/performing-cpr/cpr-steps
https://my.clevelandclinic.org/health/treatments/17680-cardiopulmonary-resuscitation-cpr
https://www.redcross.org/take-a-class/cpr/performing-cpr/what-is-cpr
https://www.today.com/health/how-to-do-cpr-rcna65104

Immunization Updates for 2024

2024 May, Lifestyle and Wellness April 22, 2024

The latest recommendations for immunization schedules.

Earlier this year, the Centers for Disease Control and Prevention (CDC) updated their recommended immunization schedules for children, adolescents, and adults in 2024. The Advisory Committee on Immunization Practices (ACIP), comprised of medical and public health experts, provides these recommendations.

The most notable updates include changes to vaccines for the respiratory syncytial virus (RSV), mpox, meningococcal, influenza, and COVID-19.

Respiratory Syncytial Virus (RSV)

Protection against RSV, a respiratory infection that can be extremely dangerous for infants and the elderly, is now recommended for people who are pregnant (between 32 and 36 weeks) and older adults (aged 60 and above).

Mpox

Mpox, or monkeypox, is from the same virus family as chicken and smallpox. The mpox vaccine is recommended for anyone 18 and older at risk for infection — typically men with certain sexual risk factors or those who have been in close contact with someone who is infected. The mpox vaccine, Jynneos, is administered 28 days apart.

Meningococcal

Prior to the 2024 updates, two different vaccines (MenACWY and MenB) were recommended for meningococcal disease. The pentavalent option (Penbraya) is now available, and it targets five bacterial strains that cause blood poisoning and meningitis.

Influenza

While research is underway for a universal vaccine to target the flu virus, the recommendation stands that most adults should receive an annual flu shot. Many have the choice between the injected vaccine or a nasal spray, and the CDC suggests adults 65 years or older receive a high dose.

COVID-19

The updated COVID-19 vaccine now replaces the bivalent mRNA COVID-19 booster and targets strains of the virus found circulating in communities (such as Omicron XBB.15). The CDC recommends adults ages 65 and older receive an additional updated COVID-19 vaccine.

The CDC’s website provides a full, in-depth breakdown of the immunization schedule by age for children and adolescents (18 years or younger) and adults (19 years or older).

Talk to your healthcare provider during your next appointment to ask if you need to implement any changes to your care to protect yourself.

Sources:

https://www.cdc.gov/vaccines/schedules/easy-to-read/child-easyread.html
https://www.cdc.gov/vaccines/schedules/hcp/imz/child-adolescent.html
https://www.cdc.gov/vaccines/schedules/hcp/imz/adult.html
https://www.verywellhealth.com/2024-adult-vaccine-schedule-updates-8405325
https://www.health.harvard.edu/staying-healthy/adult-immunization-schedule-updated-with-new-vaccines-for-2024

Executive Dysfunction

2024 April, Lifestyle and Wellness March 27, 2024

Executive dysfunction encompasses difficulties in cognitive processes crucial for managing daily life tasks.

While often associated with conditions like ADHD and certain neurological disorders, executive dysfunction can affect individuals across diverse backgrounds.

What Is It and How Does It Manifests?

At its core, executive dysfunction involves challenges in the brain’s executive functions, such as planning, organizing, initiating tasks, and regulating emotions. For those experiencing executive dysfunction, these seemingly routine activities can become formidable hurdles. Understanding the varied ways in which executive dysfunction manifests is crucial for both self-awareness and empathetic support from healthcare professionals.

Common signs include difficulties in time management, forgetfulness, trouble initiating tasks, and challenges in decision-making. Emotional regulation may also be affected, leading to mood swings and frustration. Recognizing these signs is the first step towards addressing executive dysfunction and fostering a more supportive healthcare environment.

Causes and Contributing Factors

Executive dysfunction can stem from a multitude of causes. Neurological conditions such as ADHD, traumatic brain injuries, and neurodegenerative disorders may contribute to its development. Genetic factors can play a role in influencing an individual’s predisposition to executive dysfunction. Mental health conditions like depression and anxiety can exacerbate symptoms, adding an additional layer of complexity. Moreover, external factors such as substance abuse or certain medications may impact cognitive function, amplifying executive dysfunction challenges.

Strategies for Everyday Life

While executive dysfunction poses challenges, there are practical strategies that individuals can incorporate into their daily lives to enhance their overall wellbeing. Breaking down tasks into smaller, manageable steps, creating visual reminders and schedules, and utilizing organizational tools can help individuals navigate their responsibilities more effectively.

Time-management techniques, such as setting realistic goals and prioritizing tasks, can reduce the feeling of being overwhelmed. Additionally, seeking support from friends, family, or support groups can create a network that understands and accommodates the unique challenges associated with executive dysfunction.

What Does Executive Dysfunction look Like?

  • Forgetting tasks
  • Inability to start tasks independently
  • Trouble with transitions between activities
  • Not Finishing tasks
  • Frequently losing things
  • Trouble keeping track of time

Getting Professional Help

Healthcare professionals such as psychologists, therapists, or even a primary care physician can play a vital role in supporting individuals with executive dysfunction. Collaborative care involves open communication between healthcare providers, individuals, and their support networks. Thorough assessments help tailor interventions, considering the specific challenges faced by each individual.

Cognitive rehabilitation programs, medication management, and therapeutic interventions can be valuable tools in addressing executive dysfunction. Healthcare professionals can guide individuals in developing coping strategies, improving emotional regulation, and building resilience. Creating environments that accommodate executive dysfunction, such as simplifying routines and using visual aids, is essential for fostering success.

Executive dysfunction may present challenges, but with understanding, support, and proactive strategies, individuals can navigate their journey with resilience and thrive. By fostering a collaborative approach between healthcare professionals and individuals, we can build a healthcare landscape that embraces and addresses the complexities of executive dysfunction, ensuring a better quality of life for all.

Anemia 101

2024 April, Lifestyle and Wellness March 27, 2024

Anemia is a widespread health condition that affects millions of people worldwide.

Despite its prevalence, there’s often a lack of awareness about its causes, symptoms, and potential complications. Let’s dive into the basics of anemia, providing you with essential information to better understand this condition.

Causes

Anemia can arise from various factors, but the common denominator is a reduced number of red blood cells or insufficient hemoglobin. The most prevalent type of anemia is caused by iron deficiency and occurs when the body lacks the necessary iron to produce hemoglobin. Other causes include vitamin deficiencies (B12, folic acid), chronic diseases (such as chronic kidney disease), and genetic conditions like sickle cell anemia.

Understanding the root cause is crucial for effective treatment, as different types of anemia require distinct approaches. Regular health check-ups and blood tests can help identify potential causes and pave the way for personalized treatments.

Symptoms

Recognizing the symptoms of anemia is essential for early diagnosis and intervention. Common signs include fatigue, weakness, pale or yellowish skin, shortness of breath, dizziness, and headaches. It’s crucial to note that these symptoms can be subtle and easily attributed to other factors. If you experience persistent symptoms, consult with a healthcare professional for a thorough assessment.

Anemia can affect individuals differently, and some may exhibit symptoms specific to the underlying cause. For instance, vitamin deficiency anemias may manifest as neurological symptoms like tingling and numbness. Being attuned to your body and seeking medical attention when needed can make a significant difference in managing anemia effectively.

Globally, in 2021, 31.2% of women had anemia compared with 17.5% of men.

Treatment Options

The approach to treating anemia depends on its underlying cause. For iron deficiency anemia, dietary changes and iron supplementation are often recommended. Consuming iron-rich foods such as meat, beans, and leafy greens can aid in raising iron levels. In cases of vitamin deficiency anemias, supplementation and dietary adjustments with vitamin-rich foods are prescribed. Lastly, a recent study suggests dairy foods and foods rich in tannin (such as coffee, tea, and chocolate) should be limited as they can interfere with the absorption of iron.

Chronic diseases contributing to anemia require managing the underlying condition, while genetic forms like sickle cell anemia involve symptom management and preventive measures. Timely intervention, guided by healthcare professionals, can significantly improve outcomes for individuals with anemia.

Anemia is a complicated condition with diverse causes and symptoms. Understanding its basics is the first step toward effective management. Regular check-ups, awareness of symptoms, and personalized treatment plans are key elements in the journey to combat anemia and regain optimal health.

Seasonal Allergies

2024 April, Lifestyle and Wellness March 27, 2024

As the seasons change, many people eagerly anticipate the beauty of blooming flowers and the warmth of the sun. However, for some, the arrival of spring or fall is accompanied by a less pleasant phenomenon — seasonal allergies.

Seasonal allergies, also known as allergic rhinitis, are primarily triggered by pollen from trees, grasses, and weeds. When these airborne allergens come into contact with the mucous membranes of the eyes, nose, or throat, the body’s immune system may mistakenly identify them as harmful invaders, leading to an allergic reaction.

Common allergens include:

Tree Pollen: Trees such as oak, birch, maple, cedar, and pine release pollen during the spring season.

Grass Pollen: Grasses like Bermuda, Timothy, and Kentucky bluegrass produce pollen in late spring and early summer.

Weed Pollen: Ragweed is a notorious culprit for fall allergies, releasing vast amounts of pollen into the air.

The symptoms of seasonal allergies can vary in severity and may include:

  • Sneezing
  • Runny or Stuffy Nose
  • Itchy or Watery Eyes
  • Fatigue
  • Coughing and Sore Throat

The cost of nasal allergies is between $3 billion and $4 billion each year.

Effective Management Strategies

While it may be challenging to completely avoid exposure to seasonal allergens, several strategies can help manage and alleviate allergy symptoms:

Monitor Pollen Levels: Stay informed about daily pollen forecasts in your area. On high pollen days, consider limiting outdoor activities, especially during peak pollen times.

Keep Windows Closed: To prevent pollen from entering your home, keep windows closed during peak pollen seasons. Use air purifiers with HEPA filters to trap airborne allergens.

Practice Allergy Hygiene: After spending time outdoors, shower and change your clothes to remove pollen from your body and clothing. Don’t forget to wipe down your pets, too.

Use Nasal Irrigation: Saline nasal sprays and irrigation systems can help clear nasal passages and reduce congestion. (Click HERE to learn how to properly administer a spray.)

Over-the-Counter Medications: Antihistamines, decongestants, and nasal corticosteroids are available over the counter and can provide relief from allergy symptoms. However, it’s essential to consult with a healthcare professional before starting any new medication.

Can’t find your go-to allergy medicine lately? In September 2023, the FDA declared that the decongestant phenylephrine is ineffective as a decongestant when taken in pill form. In response, many pharmacies removed several medications including Vicks Dayquill, Benadryl Allergy Plus Congestion, Sudafed PE, Vicks Sinex, and others that contain phenylephrine.

Allergy Shots (Immunotherapy): For those with severe or persistent allergies, shots may be recommended. This involves gradually exposing the individual to increasing amounts of allergens to desensitize the immune system.

If symptoms persist or worsen, seeking advice from a healthcare professional is crucial for personalized and effective management. Seasonal allergies can be a challenging aspect of enjoying the great outdoors, but with proper management, individuals can significantly reduce the impact of allergic reactions on their daily lives.

Pelvic Floor Health

Kaylon Walton 2024 March, Lifestyle and Wellness February 12, 2024
Woman doing butterfly stretch

Have you been told to try Kegels to help strengthen your pelvic floor muscles?

The pelvic floor is a group of muscles and tissues that form a hammock-like structure at the base of the pelvis, supporting various organs such as the bladder, uterus, and rectum. These muscles play a crucial role in controlling bowel and bladder functions, stabilizing the pelvis, and contributing to sexual function.

When it comes to pelvic health, the term “Kegels” often takes the spotlight. While Kegel exercises play a vital role in strengthening the pelvic floor, there are many exercises outside of Kegels that contribute to a comprehensive pelvic floor therapy routine.

Statistics show that 32% of women will have at least one pelvic floor disorder (PFD) at one time in their life.

The Bridge Exercise: Kegels focus on the pelvic floor muscles, but a holistic approach involves engaging surrounding muscle groups as well. The bridge exercise is a perfect example. Lie on your back with knees bent and lift your hips toward the ceiling. This movement engages not only the pelvic floor but also the core and lower back muscles. By incorporating the bridge into your routine, you promote overall pelvic stability and strength.

Deep Squats: Squats are renowned for their ability to target various muscle groups, and when performed correctly, they can be a valuable addition to pelvic floor therapy. Deep squats engage the glutes, hamstrings, and pelvic floor muscles simultaneously. As you squat into position, ensure proper form to maximize the benefits and strengthen the pelvic floor in a functional way.

Pelvic Tilts: Pelvic tilts are an effective exercise to enhance pelvic mobility and flexibility. While lying on your back with knees bent, gently rock your pelvis backward and forward. This simple yet impactful movement helps activate and stretch the pelvic floor muscles, promoting flexibility and preventing tension buildup.

Butterfly Stretch: Stretching is a crucial component of any well-rounded exercise routine. The butterfly stretch, where you sit with the soles of your feet together and gently press your knees towards the floor, targets the inner thighs and pelvic floor. This stretch promotes relaxation and flexibility in the pelvic region, complementing the strengthening aspects of other exercises.

Diaphragmatic Breathing: Often overlooked, proper breathing techniques play a significant role in pelvic floor health. Diaphragmatic breathing involves deep inhalation and exhalation, allowing the diaphragm to move freely. This type of breathing supports optimal functioning of the pelvic floor muscles and helps release tension.

Remember, the key to pelvic floor therapy lies in diversity — embracing a spectrum of exercises to support a stronger, more functional pelvic floor.

Pelvic floor therapy isn’t just for women.
Men can benefit too!
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