Category Archive

Lifestyle and Wellness

Practical Self-Care

2023 May, Lifestyle and Wellness April 27, 2023

It’s a phrase prominent in recent ads, whether for ice cream, golf clubs, or even soap – “self-care” is everywhere, convincing you that you could make yourself happy with a new exfoliant or take a much-earned break with a glass of wine. While there’s nothing wrong with treating yourself now and then, that’s not actually what self-care is – it’s far more important.

Self-care, simply put, means setting aside time to do things that bolster both your physical and mental health. While this could certainly involve a special snack or a bubble bath, there are multiple, daily acts of self-care you can take that will help you take care of your emotional and physical health.

Take care of your body. This could be as simple as taking twenty minutes to walk up and down the block. It might mean making sure you drink enough water. It could look like making sure you get enough sleep, getting enough protein in your diet, or taking up yoga.

Take care of your mind. Self-care in this arena can look like eliminating sources of unnecessary stress from your life. Cutting back on social media time might be a good self-care practice. Making sure you see friends and family who help you be your best self, doing a relaxing, creative hobby, or even meditation are just a few examples of mental and social self-care practices.

Not every practice works for every person. Set some time aside to experiment with different practices. Maybe yoga isn’t for you, but you want to pick up tennis instead. Meditation is not everyone’s cup of tea, but walking in nature might be just as effective in helping you move your body and relax your mind (see HERE and HERE for more suggestions.) It might take some time to find your best individual self-care practices, but they’ll be invaluable to your overall health and happiness.

SOURCES:
What is Self-Care? – ISF (isfglobal.org)
Self-Care: 12 Ways to Take Better Care of Yourself | Psychology Today
NIMH » Caring for Your Mental Health (nih.gov)

Down the Rabbit Hole: Dangers of Doomscrolling

2023 April, Lifestyle and Wellness March 30, 2023

Many of us experienced quarantines during 2020, which abruptly left us home for much longer periods than normal. During this time of social isolation, there was a collective uptick in time spent online.

Boredom, readily accessible social media, and bad news joined forces to create a new term: doomscrolling. Loosely defined as habitually reading bad news or disturbing content for extended periods of time, doomscrolling is a hot topic right now due to its societal prevalence and impact.

Going down depressing internet rabbit holes on your mobile device or computer didn’t start with COVID-19, but the social isolation of the pandemic made it a new or worse habit for many people. It can have multiple negative effects on your mental and emotional health, including the following:

  • Emotional burnout from unrelenting bad news
  • Anxiety and stress
  • Loneliness
  • Tiredness
  • Depression
  • Feelings of helplessness

Constant consumption of negative news is proven to be bad for you, but doomscrolling can be a hard habit to break. Fortunately, there are some steps you can take to help limit your intake of heavy content. You can localize the behavior by only getting on social media or scrolling the news at certain times and places in your day (not in bed at night, for example). Practice mindfulness when you pick up your phone – think about why you’re picking it up instead of doing it compulsively. Think about what you’re feeling when you’re online and why you feel that way. Most importantly, make a habit of disconnecting. Set your phone down and take a walk outside. If you’re feeling the itch to read something, pick up a hard-copy book or magazine.

There’s no reason to trap yourself down a well of negative feelings. These simple steps, practiced daily, can help you feel better about the world and yourself.

Turning Up the Volume

2023 April, Lifestyle and Wellness March 30, 2023

Hearing loss is more common than you might think, and it has many different degrees and causes of hearing loss. Roughly one in every eight Americans have hearing loss in both ears.

In the hearing process, sound waves enter our ears and create vibrations that are carried to the brain by the middle and inner ear and translated into sounds. Hearing loss can occur when any of these parts suffer damage.

Aging is probably the best-known cause of hearing loss. Generally age-related hearing loss occurs when tiny hairs that help process sound in the inner ear suffer damage over the years and cannot regrow.

Damage is another common cause of hearing loss. This damage can be from hearing one too-loud sound or cumulative damage over time from frequent exposure to sounds over 70 decibels (see HERE for a helpful decibel chart). It can also be caused by chronic ear infections, meningitis, or trauma to the ear or head (such as experiencing a blow to the head or a punctured ear drum).

Additionally, some people are born with varying degrees of hearing loss due to genetic factors or problems during gestation. Others suffer temporary hearing difficulties due to a buildup of earwax. Some of these factors are unavoidable, but others can be reduced by wearing proper ear protection around noises over 70 decibels.

Hearing loss can have a profound effect on one’s life. If you are experiencing difficulty hearing, talk to your doctor. Hearing aids are not generally covered by medical insurance, so it’s important to check whether your vision or dental plan includes coverage for hearing aid fitting and purchase – if not, hearing aids are eligible purchases for Health Savings Accounts, Flexible Spending Accounts, and Health Reimbursement Accounts.

Can’t Catch a Breath

2023 April, Lifestyle and Wellness March 30, 2023

There are plenty things in life that take our breath away – a proposal, a beautiful sunset, a child’s first steps – but it’s not fun when the cause is asthma.

It’s estimated that about 25 million people in the US have asthma, a lung condition that occurs when the airways between the nose and mouth and the lungs get inflamed. This swelling makes the passage of air to the lungs more difficult, which results in breathing trouble ranging from mild to deadly serious. There are many potential asthma triggers — pollen, dust mites, tobacco smoke, pets, exercise, mold, and even stress can set off an attack.

While asthma is not a curable condition, there are multiple ways to reduce one’s exposure and reactions to triggers. A combination of medication and prevention is often most effective. These are a few everyday things you can do to reduce your contact with asthma triggers:

  • Avoid tobacco smoke
  • Routinely dust and vacuum your home, especially if you have carpet
  • Wash your sheets regularly to avoid dust mites
  • Use an air cleaner with a HEPA filter
  • Wear a mask when using disinfectants to clean
  • Use an indoor dehumidifier to reduce chances of mold

On the pharmaceutical side, there are many different kinds of asthma medications. The inhaler is probably the most iconic asthma medication. Inhalers come in two types: a quick-acting inhaler for emergency use or a long-term control medication. Additionally, there are other medications that help reduce the body’s inflammatory responses, and if allergies play a significant part in your asthma, allergy medications or allergy shots may help control your symptoms.

If you routinely have trouble breathing, it’s important that you talk to your doctor to figure out what’s going on. If asthma is the problem, rest assured that there are plenty of ways to help you breathe easy again.

Post-Traumatic Stress Disorder

2023 March, Lifestyle and Wellness February 24, 2023

There was a time when most people thought of post-traumatic stress disorder — or PTSD — in terms of soldiers who returned home from combat. Today, we know that anyone can develop PTSD at any age, and it can stem from many types of traumas.

Individuals who experience a car wreck, physical or sexual assault, witness a violent crime, a natural disaster, or the sudden loss of a loved one can develop a prolonged feeling of stress or fright long after they’re no longer in danger. Someone who wasn’t directly impacted by a traumatic event may also develop PTSD when they discover that loved one close to them has been involved in one.

PTSD affects people differently. The symptoms — which can develop soon after the traumatic event or appear months later — tend to be categorized into four different types:

  • Re-experiencing symptoms (flashbacks, nightmares)
  • Avoidance symptoms (staying busy, avoiding related places and activities)
  • Arousal and reactivity symptoms (angry outbursts, irritability)
  • Cognition and mood symptoms (trouble concentrating, feeling helpless)

These symptoms can impede a person’s everyday functions and relationships, and rarely get better with time alone. PTSD treatment often includes a combination of talk therapy and medication. Working with a mental health professional to learn to identify and manage trauma triggers can be life-changing for many suffering from PTSD. Certain medications can also help treat symptoms, including sadness, anger, depression, anxiety, and sleeplessness.

Untreated PTSD can cause a person to persistently re-experience their trauma and suffer from prolonged symptoms that negatively impact their everyday life. If you think that you are experiencing PTSD, talk to your physician today. They can help you determine whether you’re suffering from PTSD and, if necessary, refer you to a specialist. If you are experiencing thoughts of self-harm or suicide, please call the National Suicide Prevention Lifeline at 800-273-TALK (8255) (if you are a veteran, dial this number and then press 1 to access the Veteran Crisis Line).

Sources:

https://www.mayoclinic.org/diseases-conditions/post-traumatic-stress-disorder/symptoms-causes/syc-20355967
https://www.ptsd.va.gov/
https://medlineplus.gov/posttraumaticstressdisorder.html
https://pubmed.ncbi.nlm.nih.gov/32644555/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2765735/

More Than Sleepy

2023 March, Lifestyle and Wellness February 24, 2023

When someone hears the term fatigue, they likely think of feeling tired — but it’s more than that. Feeling sleepy is a symptom of fatigue, but the overwhelming sense of feeling drained can be the result of many different factors.

Excessive alcohol or caffeine consumption, drug use (both illicit and certain prescription or over-the-counter), lack of exercise, poor sleep, an unhealthy diet, or weight disorders can lead to fatigue. It can manifest in muscle soreness and aches, gastrointestinal problems, irritability, blurriness of vision, trouble concentrating, and other symptoms.

Adjusting your lifestyle through proper diet, stress management, and getting 7–9 hours of sleep each can help alleviate feelings of fatigue. And while it may seem counterintuitive to exercise when fatigued, physical activity is proven to help.

Making lifestyle changes can feel overwhelming, so start small. Avoid caffeine in the afternoons and evenings and swap sugary snacks with fruits and vegetables. Start incorporating some movement (stretching, walking in place, yoga) when watching TV or doing other sedentary activities.

Emotional and mental health issues can also contribute to fatigue, including grief, stress, anxiety disorders and depression, and even boredom. You may want to work with a healthcare provider to manage and cope with any emotional distress that contributes to your fatigue.

If you are experiencing unresolved fatigue that lasts longer than a couple of days or interferes with everyday activities, consult your primary care physician. Some cases of fatigue are a symptom or side effect of another condition that need treatment. Some of these include:

  • Autoimmune disorders
  • Deficiencies (anemia or other vitamins)
  • Hormonal imbalances
  • Diabetes
  • Sleep apnea
  • Many others

Sources:

https://www.mayoclinic.org/symptoms/fatigue/basics/causes/sym-20050894
https://www.healthline.com/health/fatigue
https://my.clevelandclinic.org/health/symptoms/21206-fatigue
https://www.medicalnewstoday.com/articles/248002

Fertility & Family Planning

2023 March, Lifestyle and Wellness February 24, 2023

Beginning or expanding your family is a major life event with many factors to take into consideration. While it’s an exciting prospect, family planning can be stressful.

Adding a child to your family through birth or adoption can be complicated. For starters, infertility is not uncommon, affecting one in eight heterosexual couples. The good news is that, since 2021, there has been a sharp uptick in employers offering fertility and adoption benefits.

Vendors such as Carrot and Progyny provide fertility services that may include egg freezing, drug therapy, intrauterine insemination, and in vitro fertilization. These services make attainable fertility treatments that would otherwise be financially out of reach for many people. (A single round of IVF, for instance, can run between $15,000 and $30,000.) Some providers also offer assistance with surrogacy arrangements, an option for people for whom other fertility treatments are medically unadvisable or possible.

If you choose to grow your family via adoption, this can be a lengthy and expensive process, costing anywhere between $15,000 and $40,000. Some vendors that may be accessible via your company might also offer adoption benefits, helping walk you through the time-intensive steps of adopting a child. Notably, many companies have opened adoption and surrogacy benefits to LGBTQ+ employees and single employees who have historically been excluded from family planning benefits. Additionally, roughly 10% of companies offer some form of adoption financial assistance, as well as 29% offering paid adoption leave. (Be sure to consult your tax advisor if you plan on both accepting your company’s adoption financial assistance and filing for an adoption tax credit.)

It is likely more and more employers will add fertility and family planning benefits as time goes on, especially given a high percentage of millennials say they would change jobs for these benefits. Talk with your company’s Human Resources to find out if your employer offers any of these benefits or might in the future.

Sources:

https://www.mayoclinic.org/diseases-conditions/infertility/care-at-mayo-clinic/mac-20354325
https://www.mayoclinic.org/healthy-lifestyle/birth-control/basics/natural-family-planning/hlv-20049454
https://www.mayoclinic.org/healthy-lifestyle/birth-control/basics/birth-control-basics/hlv-20049454
https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/genetic-counseling-for-family-planning
https://www.fda.gov/consumers/free-publications-women/birth-control
https://www.usaid.gov/global-health/health-areas/family-planning
https://opa.hhs.gov/reproductive-health/understanding-fertility-basics

Cholesterol: The Good & The Bad

2023 February, Lifestyle and Wellness January 26, 2023

Walking down a grocery store aisle, you may notice some items toting phrases such as “lowers your cholesterol” or “heart healthy.”

These benefits are often sought after because high cholesterol is an issue one in every six American adults is dealing with (despite it not having any apparent symptoms), and it’s a risk that can potentially lead to severe consequences — including coronary heart disease, heart attack, or stroke.

Cholesterol is a waxy substance the body uses to produce cells, vitamins, and other hormones. A person’s liver generally produces enough cholesterol, but a person’s diet can also include cholesterol.

Not all cholesterol is bad. In fact, HDL (high-density lipoprotein) cholesterol is commonly known as “good” cholesterol. If you have too little HDL, it can increase the risk of the “bad” kind (low-density lipoprotein, or LDL) building up within your arteries.

A person’s lifestyle — diet, exercise, and weight management — contributes to their cholesterol levels. And in some cases, a person may be prescribed cholesterol-lowering medicine.

The following suggestions below are proven to support healthy cholesterol levels:

  • Limit salt
  • Restrict saturated and trans fats
  • Avoid cholesterol-heavy foods (like meat, dairy, and tropical oils) and consume less than 200 mg of cholesterol a day
  • Choose healthy fats, including lean meats and unsaturated oils
  • Consume soluble fiber in the form of whole-grain products, beans, lentils, and certain produce
  • Eat plenty of fruits and vegetables
  • Eat fish like tuna and salmon, high in omega-3 fatty acids

While it’s essential to exercise and consume a healthy diet, know that other factors can play a role. Smoking and drinking alcohol can contribute to high cholesterol, as well as increased stress levels, age, other health conditions (i.e., diabetes, PCOS, Lupus), and even family genetics.

Other Sources:

Photosensitivity

2023 February, Lifestyle and Wellness January 26, 2023

It’s no secret prolonged sun exposure is dangerous for your skin, but for photosensitive people, limited exposure to the sun, ultraviolet (UV) light sources, or even indoor fluorescent lighting can lead to irritations.

Skin that is highly susceptible to UV light is known as photosensitivity and can result in itching, blistering, peeling, and other symptoms. Photosensitivity may be caused from:

  • Medications, including some antibiotics, NSAIDs, antihistamines, and others
  • Autoimmune disorders like lupus
  • Other medical conditions
  • Ingredients found in retinol or other skincare products that target acne and fine lines on the skin’s outer layer

If you’ve ever gone to an esthetician, dermatologist, or even a photofacialist, they should ask if you’re on any new medication or if you’ve had recent skin exposure before rendering a new service or treatment. Not doing so could result in a photosensitive reaction.

This condition can be tricky to diagnose and presents itself in two distinct types of reactions. The more common reaction — a phototoxic reaction — can feel like a rash or sunburn occurring not long after skin is exposed to UV lights and is typically caused by a new medication or skincare product’s ingredients.

However, a photoallergic reaction is less common. It occurs when your body’s immune system treats sun exposure (combined with ingredients in certain medicines and topically applied products) as a foreign threat and produces an antibody reaction. This can result in blisters, rashes, and even lesions for several days.

Diagnosing photosensitivity is done by taking a detailed history and evaluation of the skin, performing specialized tests or photosets, and investigating other parts of the body, including blood count, connective tissue antibodies, and liver function.

Photosensitivity isn’t simply an irritating condition — it can increase your risk of developing skin cancer. Key actions you can take to protect against and manage photosensitivity are:

  • Minimizing your skin’s exposure to sun and UV radiation
  • Using broad-spectrum SPF (50 or higher)
  • Talking to your physician about potential side effects of any new or current medication
  • Discussing your skincare routine with your dermatologist
  • Reading the warning labels on skincare products

Other sources:

Addiction Help

2023 February, Lifestyle and Wellness January 26, 2023

The misuse of alcohol and drugs (including prescription, over-the-counter, and illegal) is commonly known as substance abuse, but it can evolve into addiction when brain functionality is impacted.

The American Society of Addiction Medicine (ASAM) defines addiction as a treatable, chronic medical disease involving complex interactions among brain circuits, genetics, the environment, and an individual’s life experiences.

Despite what some believe, addiction is not simply about a person’s inability to exert self-control. Addiction impacts the brain and affects someone’s ability to stop using — despite the harm their behavior causes. Addiction impacts all kinds of people, regardless of age or financial circumstances, but there is hope for those who suffer.

Today, opioid addiction is a severe public health problem in the United States. Opioids include oxycodone, hydrocodone, fentanyl, tramadol, and other prescription drugs used to relieve pain.

Medication-assisted treatment (MAT) is the primary treatment for opioid addiction and aims to tackle withdrawal and cravings. To help prevent opioid addiction, be sure to follow your doctor’s instructions when taking prescription drugs and do not take any medications not prescribed to you.

It’s essential to work with professionals trained in addiction and rehabilitation when developing a treatment program. Treatment options that have proven successful in helping addiction include behavioral counseling, medication, and identifying and treating co-occurring mental health issues (depression, anxiety, etc.). Remember considerations like long-term follow-up and maintenance to prevent relapse down the line.

If you or someone you know needs help battling addiction, trained specialists are available via SAMHSA’s National Helpline, 1-800-662-HELP (4357), to route callers to intake centers or connect you with local resources for assistance and support.

Other Sources:

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