Category Archive

Lifestyle and Wellness

Anxiety vs. Depression

2022 February, Lifestyle and Wellness January 24, 2022

While it is not uncommon to hear people use the terms “anxiety” and “depression” interchangeably, these are actually two different conditions.

The two have overlapping symptoms and the unfortunate reality is they are often comorbid, meaning they often show up together. The National Alliance on Mental Illness estimates that 60% of people who have an anxiety disorder will also experience depression. Another study reported that nearly half of people with major depressive disorder also had histories of one or more anxiety disorders.

This side-by-side comparison may help illuminate some of the differences between anxiety and depression.

Depression

  • Ongoing sadness or hopelessness — more than just “the blues”
  • Reduced or increased appetite
  • Irregular sleep, either too much or too little
  • Seemingly constant lack of energy
  • Recurring suicidal thoughts or attempts
  • Mental fog, including difficulty thinking or concentrating

Anxiety

  • Worrying excessively or feeling anxious out of proportion to actual events
  • Inability to stop worrying
  • Feeling constantly jittery or on edge
  • Feeling overwhelmed by making choices
  • Trouble concentrating
  • Fatigue and difficulty sleeping
  • Nervousness
  • Irritability

Between different kinds of therapy and medication, there are many ways to treat anxiety and depression. If you have been experiencing some of these symptoms for more than two weeks, and they have caused a change in your level of functioning or are interfering with your life, you should speak to your doctor. If at any time you experience suicidal thoughts, call the National Suicide Prevention Lifeline at 1-800-273-8255 or visit suicidepreventionlifeline.org to chat with someone who can help you immediately.

RESOURCES:

What Is Depression? (psychiatry.org)
Depression (major depressive disorder) – Symptoms and causes – Mayo Clinic
The Critical Relationship Between Anxiety and Depression | American Journal of Psychiatry (psychiatryonline.org)
The Comorbidity of Anxiety and Depression | NAMI: National Alliance on Mental Illness

Snap, Crackle, And Pop

2022 February, Lifestyle and Wellness January 24, 2022

If you’ve never been to a chiropractor, it may seem like a bit of a mystery what they actually do. Chiropractors are trained specialists who use their hands or sometimes small instruments to manipulate the spine and other joints through quick, controlled movements that lead to the characteristic popping sound.

What are the benefits? Chiropractic care may effectively relieve neck or low back pain by improving the motion of one’s spine. A recent study reported that a large group of people who received chiropractic care reported less pain, better mobility, and a reduced need for pain medication. However, not enough studies have been done to prove that chiropractic adjustment is necessarily more effective than other treatments like rest, stretching, and pain relievers. Adjustment is also not for everyone. People with severe osteoporosis, spinal cancer, or numbness in any limbs should avoid chiropractic treatment.

It is best to consult with your doctor to see if they think chiropractic care is right for you, taking into consideration your personal health and medical history. If you and your doctor agree that this is the right choice, the good news is that most insurance policies cover chiropractic care, though the amount covered varies greatly between plans. Check with your insurer to find out what your coverage is and ask the chiropractor’s office how much an appointment would cost without insurance. Depending on your benefits, it may be cheaper to avoid using insurance and pay cash to the practitioner directly. If you take this route, however, that cash payment will not count toward your deductible.

RESOURCES:

Should you see a chiropractor for low back pain? – Harvard Health
Chiropractic adjustment – Mayo Clinic
Effect of Usual Medical Care Plus Chiropractic Care vs Usual Medical Care Alone on Pain and Disability Among US Service Members With Low Back Pain: A Comparative Effectiveness Clinical Trial | Complementary and Alternative Medicine | JAMA Network Open | JAMA Network

Cancer Check-Up

2022 February, Lifestyle and Wellness January 24, 2022

Getting screened regularly for cancer can bring you peace of mind and quite possibly mean the difference between life and death. Here is a helpful cheat sheet on what kinds of cancers you should be screened for and how often.

Breast cancer. This is probably the most-known cancer and screening. Guidelines vary slightly, but it is generally recommended that people with breasts 45 and older get mammograms every one to two years. For people with increased risk factors such as family history or certain genetic markers, an additional MRI screening is an option.

Cervical cancer. People with a cervix between ages 25 and 65 should get a Pap test done every three years, as it can find abnormal cells in the cervix that might become cancerous. They should also have a primary HPV test done every five years to detect the presence of HPV, which can cause abnormalities that lead to cancer.

Colonoscopy. It is recommended that people between ages 45 and 75 be screened regularly for colorectal cancer, and that anyone older only do so on the advisement of their doctor. People who have a personal or family history of colorectal cancer or certain types of polyps may need to be screened earlier, more often, or with specific sorts of tests, along with people who have ulcerative colitis or Crohn’s disease, or have undergone radiation treatment to their abdominal or pelvic area.

Lung cancer. This screening is recommended for people who smoke now or have quit within the last fifteen years, are between 50-80 years old, and have smoked on average a pack of cigarettes every day for a 20-year period. This test involves low-level uses of radiation and should only be performed on people at significantly elevated risk.

Prostate cancer. Both the Centers for Disease Control and Prevention and United Preventive Services Task Force recommend that those with a penis talk to their doctor about a prostate cancer screening between ages 55 and 69.

While screenings are not guaranteed to spot cancer, they increase your odds of catching any developing cancer at more treatable stages. Guidelines vary slightly depending on the recommending agency – talk to your doctor about what screenings and frequencies are best for you.

RESOURCES:

Recommendation: Prostate Cancer: Screening | United States Preventive Services Taskforce
Cancer Screening Guidelines | Detecting Cancer Early
Cancer Screening Tests | CDC
Breast Cancer Screening Recommendations | Susan G. Komen®

Easy Steps to Skin Care

2022 January, Lifestyle and Wellness December 22, 2021

Skin care is a booming industry, full of different creams and washes and serums that all promise you healthier, younger-looking skin.

If you’re not familiar, it can be difficult to even know where to start. Fortunately, there are three easy steps you can take to give your face the care it needs.

The most fundamental step of skin care is gently cleansing any excess dirt or oil from your face. If you have oily skin, go for a lighter foam wash. If your skin is drier, use a heavier wash in a cream or lotion format. Micellar water is an excellent option as well for most skin types. You can also try exfoliating cleansers for a little stronger clean that will remove dead skin cells. Just make sure to stay away from harsh exfoliators made from nut shells, and don’t overdo it – once a week is plenty.

Next, use a moisturizer or face lotion after you’ve washed and dried your face. Moisturizing helps your skin retain water, which keeps it hydrated and healthy-looking. Your skin type matters for picking out the best product here too. A moisturizing gel is ideal for oily skin types, most facial lotions work for combination skin, and dry skin is best served by a heavier lotion or even a cream.

Before you leave the house, apply sunscreen to your face. The UV rays from sunlight harm your skin, and dermatologists recommend applying a sunscreen with an SPF of at least 30. This quick daily step can help prevent the formation of fine lines and wrinkles, as well as certain types of skin cancer.

Skin care doesn’t have to be confusing or expensive. Adding these three quick steps to your daily routine can help keep your skin fresh, moisturized, and safe from the sun.

RESOURCES:

How to Build a Skin Care Routine – T Magazine Guides – The New York Times (nytimes.com)
Everything You Need to Know About Starting a Skin-Care Routine | SELF
Skin care on a budget (aad.org)

Diet Well With Support

2022 January, Lifestyle and Wellness December 22, 2021

January has come again, and people are embarking on their New Year’s resolutions, many of which include starting a new diet.

It’s not a January-specific phenomenon; in fact, according to the Centers for Disease Control and Prevention, roughly 17% of Americans are on a diet on any day of the year.

If you’re looking for a fresh start this year, make sure you aren’t in it alone. Social support is demonstrated to help dieters stick with it longer, make more progress, and have longer-lasting results. There are several ways you can find support, from paid programs centered on weight loss to just finding company on the journey.

Programs. There are many weight-loss programs, such as Weight Watchers, that use small group formats and ongoing education about dieting. People who do such programs may be more likely to keep more weight off over a longer period of time compared to people who go it alone. Talk to a Professional. It can be difficult to know how to even start dieting. Consider talking to a dietician or health coach. They can help you set reasonable goals and assist you in making a plan to follow.

Find a Friend. Whatever your plan is, see if you have any friends interested in dieting with you. It’s often easier to chase goals with someone than on your own. Even if they don’t want to join, friends and family can be supportive while you diet. That could look like family not keeping unhealthy foods around the house or friends being willing to eat somewhere that has healthy options.

Tech. Apps such as MyFitnessPal and FatSecret can help you track your diet and to connect in chat forums with other people pursuing similar goals. Similarly, the app for Fitbit fitness trackers allows you to participate in challenges with other Fitbit wearers.

Dieting isn’t the easiest activity to begin. Before you start, make sure you have support in place, in whatever way works best for you.

RESOURCES:

Products – Data Briefs – Number 389 – November 2020 (cdc.gov)
Weight Loss Support: Online Groups, Social Media, and More (healthline.com)
How social support can help you lose weight (apa.org)

Breaking Down Budgeting

2022 January, Lifestyle and Wellness December 22, 2021

“Budget” isn’t anyone’s favorite word, and understandably so. Talking about finances can be stressful, and even the idea of sitting down to make a budget can be an intimidating prospect.

  1. Know your income

    In order to know how much you can spend per month, you have to know how much you make. Check your paystub or direct deposit to see how much you’re paid per month. Be sure to add any steady income from a side hustle or from investments (i.e., interest from a CD). If you’re making a joint budget with a spouse or partner, be sure you’ve included their income. This number represents the money you can rely on to come in each month.

  2. Estimate your monthly spending habits

    This can be the trickiest part of the process, but it is essential. Use your bank statements and/or credit card statements to see how much money you spend per month and note where it goes. While some items like rent or student loan payments will generally be set amounts, other expenditures are more fluid, like dining out or buying clothes. For those less predictable categories, go through a few months of statements and find the average amounts you spend, which you can use in your forming budget. Make sure to include any ongoing subscriptions and routine payments you know you’ll be making, like cell phone provider and water bills. At the end of this process, you should have a second number that represents roughly how much you spend per month.

  3. Prioritize your spend

    Ideally, that second number is less than the first. If it isn’t, or if it’s the same, it is likely time to examine your spending patterns and eliminate items that aren’t necessities. For instance, you may realize that you’ve been spending more than you think on eating out, or maybe you forgot how many streaming subscriptions you have. Cutting back on these items will allow you to bank that money toward potential emergencies, or even a big-ticket item you want to purchase but can’t yet afford.

Making and sticking to a monthly budget can be life-changing. Apps such as Mint or Goodbudget help you understand and manage your income. A little saved each month can add up quickly.

RESOURCES:

How to Budget Money on a Low Income – Experian
How to Create Your Budget With EveryDollar | RamseySolutions.com
Making a Budget | Consumer.gov
The 7 Best Budget Apps for 2021 – NerdWallet

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