Category Archive

Lifestyle and Wellness

Clean Kitchen, Safe Eating

2025 August, Lifestyle and Wellness July 31, 2025

What Is Food Safety?

Ever heard of the saying “a clean kitchen is a happy kitchen”? Well, it’s true, in more ways than one. Keeping your kitchen clean not only contributes to a positive cooking experience, but also a safe one.

Common Practices

The most common food safety practices are ones you’ve probably heard your whole life. Wash your hands and produce, keep meat away from other foods, cook or use foods before their expiration dates, and store your food properly after cooking. Here’s a breakdown of the most important safety precautions to take when in the kitchen.

Clean: Wash your hands, surfaces, and utensils thoroughly before and after cooking to keep your space clean and to avoid spreading bacteria and germs.

Separate: Keep raw meat, poultry, seafood, and eggs away from all other foods to avoid cross-contamination and spread of foodborne illness.

Cook: Ensure you are cooking all foods to the correct internal temperatures to kill all bacteria present. Here are the correct internal temperatures for some common meal items, according to FoodSafety.gov:

  • Chicken, turkey, and other poultry: 165°F (74°C)
  • Casseroles, meat, and meatless: 165°F (74°C)
  • Beef, bison, goat, and lamb (ground meat and sausage): 160°F (71°C)
  • Leftovers (any type): 165°F (74°C)
  • Pork (ground meat and sausage): 160°F (71°C)
  • Seafood (fish such as salmon, tilapia, tuna, bass, cod, trout, etc.): 145°F (63°C)

Chill: Refrigerate or freeze food promptly — or after cooling — to prevent harmful bacteria growth.

According to the World Health Organization, $110 billion is lost every year in productivity and medical expenses resulting from unsafe food in low- and middle-income countries.

Foodborne Illness

According to the CDC, about 48 million people get sick, 128,000 are hospitalized, and 3,000 die from foodborne illnesses each year in the United States. Some of the most common bacteria that cause food poisoning are Salmonella, E. coli, Listeria, Campylobacter, and Clostridium perfringens. While they can contaminate a wide variety of foods, these bacteria are most often found in:

  • Meat
  • Poultry
  • Seafood
  • Dairy
  • Vegetables

Common symptoms of food poisoning caused by foodborne illnesses include stomach pain, nausea, vomiting, fever, and diarrhea. They usually start hours after ingesting certain germs, and in most cases, symptoms go away on their own; however, if symptoms persist or worsen, it’s important to seek medical help immediately. Bloody stool, fever over 102°F, having difficulty keeping liquids down, or signs of dehydration are all signs you should see a doctor.

Tips for Safe Food Handling

  1. Shopping: Choose fresh, properly stored foods and be thorough when checking expiration dates.
  2. Storing: Store foods at the correct temperatures and ensure you are using airtight, sealed containers to prevent bacteria from growing.
  3. Preparing: Use separate cutting boards for raw meats and other foods to prevent cross-contamination.
  4. Cooking: Invest in a good food thermometer so you know your foods are at the correct internal temperatures and cooked properly. Don’t leave your health in the hands of guessing.

Keeping your kitchen and everything in it — utensils, cutting boards, produce, and surfaces — clean should be your utmost priority when making a meal. Whether you are starting from scratch and making a homemade casserole or simply chopping a vegetable, taking safe steps can save you from foodborne illnesses, food poisoning, and will help keep you healthy in the long run.

If you are ever questioning what an internal temperature needs to be or how long it is safe to consume certain leftovers, utilizing reputable sources on the internet is a good place to start. Spending a little time doing your own research can save you from the hassle of sickness and can protect your health.

Migraine or Headache?

2025 August, Lifestyle and Wellness July 31, 2025

Headaches and migraines impact more people than you probably think.

In fact, according to the Brisbane Headache and Migraine Clinic, headaches and migraines are the third most common disease in the world, affecting about 1 in every 7 people. While they seem similar on the surface, they differ vastly in severity, symptoms, and how long they last.

What Is a Headache?

The average headache causes a pain in the head or face, described as a constant throbbing. The most common type of headache is a tension headache, caused by stress and tight muscles; however, there’s also a more severe type called a cluster headache. Cluster headaches — also coined as “suicide headaches” because of their intensity — are headaches that occur in patterns with frequent attacks and then periods of remission.

According to Johns Hopkins Medicine, the following are some of the differences between tension and cluster headaches.

Tension Headache

  • Slow onset
  • Pain on both sides of the head
  • Pain is dull — mild to moderate — not severe
  • Pain may involve the back part of the head or neck, pressing or tightening on both sides of the head, sensitivity to light and noise, scalp tenderness
  • Can last hours to days
  • Caused by stress, poor posture, dehydration, lack of sleep, straining of the eyes

Cluster Headache

  • Quick onset
  • Pain on one side of the head, usually behind one of the eyes
  • Pain is a severe, sharp stabbing in the head
  • Swelling of eyelid and/or forehead, droopy eyelid and/or small pupil, runny nose and/or congestion
  • Attacks occur in clusters, can last minutes to hours
  • Triggered by alcohol, specific time of day, circadian rhythm disruption — exact cause unknown

What Is a Migraine?

While headaches cause physical pain, migraines are a different beast. As a neurological condition, nausea, vomiting, lightheadedness, sensitivity to light, and other visual symptoms occur with migraines. Migraines also have four distinct phases; however, not everyone experiences every phase.

Phases of the Migraine:

  • Prodrome – early warning signs such as mood or behavior changes, may be hours or even days before the headache
  • Aura – sensory disturbances such as vision changes, muscle weakness, changes in speech, and hallucinations
  • Headache – main phase with severe headache; sensitivity to light and motion are common as well as depression, anxiety, and fatigue
  • Resolution – aftereffects of a migraine such as irritability, fatigue, and trouble concentrating; pain subsides

In the Resolution phase of a migraine, some people will feel relieved and others, unfortunately, will feel the physical and mental repercussions of the migraine. According to the American Migraine Foundation, the World Health Organization has labeled migraine as one of the 10 most debilitating medical illnesses on Earth; for more than 90% of those affected, migraine interferes with education, career, and social activities.

According to the American Migraine Foundation, more than 36 million Americans suffer from migraine, but only one of every 3 patients talk with their doctor about their headaches.

Key Differences

To know how to treat a headache, you must be able to figure out if it’s a headache or a migraine first, as each one has different treatment methods. The key differences between headaches and migraines are:

  • Pain: headaches cause a constant throbbing and dull ache; migraines are accompanied by severe pounding or intense pressure
  • Location: headaches occur on both sides of the head; migraines zero in on one side
  • Duration: headaches can last from minutes to hours; migraines can last hours to days
  • Symptoms: migraines cause nausea, vomiting, sensitivity to light and sound; headaches induce physical pain and tenderness around the head and neck area

Treatment

Depending on the type of headache, there are several options for treatment. For a tension headache, the use of over-the-counter pain relievers like ibuprofen (Advil), aspirin, and Excedrin Migraine is encouraged. Lifestyle changes, like drinking more water, getting adequate exercise, eating nutritious foods, and getting enough sleep are also beneficial. Making these small changes will help to combat — and hopefully lessen the amount of — tension headaches. According to Mayo Clinic, it is also important to ease muscle tension with a heat compress so the muscles can relax, since tense muscles can trigger a tension headache to start.

On the other hand, cluster headaches — much more severe than a tension headache — require medical attention. According to MedlinePlus, the only way to treat these headaches is with steroids, medication injections, 100% pure oxygen, or preventive medications, hence, the only way to access these treatments is by going to the doctor.

Treatment for migraine includes medication, lifestyle changes, and rest. Migraines are a chronic illness, but they are treatable. One of the most important parts of migraine management is migraine prevention, which can be done through taking medication every day to prevent an attack, whether you experience one a year or one a week. Some preventive medications include beta blockers like propranolol (Inderal) and anti-depressants like amitriptyline and venlafaxine (Effexor).

Medications that help during the migraine attack include over-the-counter medicine like ibuprofen (Advil) and aspirin, but when taken over a long period, they may cause medication-overuse headaches and/or stomach bleeding. Stronger prescription medications like triptans (sumatriptan (Imitrex) and rizatriptan (Maxalt)) can relieve many symptoms caused by a migraine because they block the pain pathways that go to the brain.

Moral of the Story:

If you experience severe, sudden headaches that happen frequently and affect your day-to-day life, seek medical help. According to the World Health Organization, on a global scale, headaches affected about 40% of the population, or 3.1 billion people, in 2021. Headaches are a common and painful body experience; nearly everyone gets them occasionally for various reasons. Stress, poor nutrition, and exercise are some of the biggest risk factors but also the most controllable ones.

Focus on getting your health right, so you can get your head right.

Going Gluten Free

Keesha Maybank 2025 July, Lifestyle and Wellness June 18, 2025

What Is Celiac Disease?

You may have heard of celiac disease, but what exactly is it? Celiac disease is a chronic autoimmune disorder that damages the small intestine. While there is no known cause, celiac disease triggers a negative reaction in the immune and digestive systems when gluten is ingested. Since the disease is chronic, there is no cure; you can’t just “grow out of it.”

Gluten is a protein found in wheat, barely, rye, and other grains, as well as products like vitamins, supplements, and skin and hair products, among others. According to the Celiac Disease Foundation, 1 in 100 people worldwide have celiac disease, and approximately 60-70% of Americans are undiagnosed and suffering.

Symptoms & Diagnosis

There’s a wide variety of symptoms for celiac disease. Some people may have multiple symptoms, and others may have none but still suffer from intestinal damage. Some symptoms affect the digestive system, and others affect other parts of the body. According to Johns Hopkins Medicine, some of the most common symptoms of celiac disease are:

  • Constant diarrhea or constipation
  • Weight loss
  • Gas
  • Pale, bad-smelling stool
  • Anemia (feeling tired)
  • Skin rashes

There are two ways to diagnose celiac disease. The first method is through an antibody test, where a healthcare professional will take a blood sample and send it off to a lab. Doctors can identify the presence of celiac disease based on the levels of specific antibodies. Someone suffering from the disease will have antibody levels read higher than average. The second way to test for celiac disease is through a medical procedure called an endoscopy. During an endoscopy, the doctor takes a sample of the small intestine, and the tissue is examined for celiac disease.

Causes

While there is no known cause for celiac disease, doctors do know that the disease almost always occurs in people with one of two gene variants — DQ2 AND DQ8. Not all people with DQ2 and DQ8 genes develop celiac disease after ingesting gluten, though. Celiac can develop at any age after gluten is introduced to the body through foods or medications.

Treatment

The only way to safely manage the symptoms and prevent damage to the small intestine and every other organ in your body is by removing all gluten from your diet. Not only is gluten in foods, but it’s also in other common products like toothpaste and mouthwash, communion wafers, cosmetics, Play-Doh, preservatives, modified food starch, and malt flavoring.

It’s important to read food and product labels to ensure you are not consuming anything with gluten. Even the smallest amounts can trigger a reaction; however, cutting out gluten entirely doesn’t always fix the problem. According to the Celiac Disease Foundation, 50% of diagnosed patients still suffer from symptoms even on a completely gluten-free diet.

If celiac disease goes untreated, it can lead to severe health conditions like type 1 diabetes, osteoporosis, thyroid disease, multiple sclerosis, anemia, infertility, and miscarriage, among others.

The Future of Celiac

As far as the future goes, those suffering from celiac disease are hoping for a medical miracle. Gluten is everywhere, and avoiding it is nearly impossible — especially due to cross-contamination.

In the past decade, the mere talk of a healing medication for celiac patients has turned into more than a dozen research trials involving tests for new medications on patients. If scientists, doctors, and other medical engineers could create medicine to combat the symptoms of celiac disease and further protect the health of the small intestines, millions of individuals would be able to experience a new quality of life.

According to the Celiac Disease Foundation, any food product that is labeled “gluten-free” cannot contain more than 20 parts per million of gluten, which is the safe threshold of gluten consumption for people with celiac disease.

According to the Celiac Disease Foundation, more children have celiac disease than Crohn’s, Ulcerative Colitis, and Cystic Fibrosis combined.

Shield Your Skin

Keesha Maybank 2025 July, Lifestyle and Wellness June 18, 2025

Most people know that being in the sun without the proper protection can be harmful to the body’s biggest organ, the skin.

Exposure to the sun’s ultraviolet (UV) rays can cause sunburn, premature aging, and increased risk of developing skin cancer. According to the National Cancer Institute, there were an estimated 100,640 new cases of skin melanomas and 8,290 related deaths in 2024.

SPF 101: Sunscreen Basics

Sunburn happens when the sun’s invisible UV rays damage the skin. Using sunscreen with the right amount of SPF (Sun Protection Factor) can help protect you from the sun. Everyone, regardless of age, should use SPF 30 or higher; however, the ingredients in the sunscreen are just as important in determining its effectiveness. According to Northwestern Medicine, SPF 30 blocks 97% of sun rays while SPF 50 blocks 98%; meaning, the higher the SPF, the smaller the difference.

When choosing between a broad-spectrum sunscreen as opposed to regular SPF sunscreen, it is recommended to choose broad-spectrum products. Northwestern Medicine said that broad-spectrum sunscreens protect the skin from both UVB (burning rays) and UVA (aging rays), while SPF sunscreen only protects against UVB. Consumers are also encouraged to stay away from sunscreen products that contain oxybenzone and retinyl palmitate, as these ingredients can be harmful to hormone health and increase chances of developing skin cancer.

According to a 2023 survey commissioned by the Environmental Working Group (EWG), only 17% of people said they use sunscreen daily, 31% said at least weekly, and 42% said at least monthly.

Safe Practices to Avoid Skin Damage

There are several things you can do to ensure you are keeping your skin protected from the sun. Whether it’s your wardrobe or knowing when to stay inside, here are some tips to stay safe.

  • Wear long-sleeved, lightweight pants and shirts, wide brimmed hats, and sunglasses.
  • Apply sunscreen 15 minutes before sun exposure.
  • Reapply sunscreen every two hours, especially when swimming or sweating.
  • Check expiration dates on sunscreen bottles; most expire after three years.
  • Avoid sun exposure between 10 a.m. and 4 p.m.
  • Seek shade whenever possible.

According to CaroMont Health, even on gloomy days and during the winter, 80% of the sun’s UV rays can get through the clouds and penetrate the skin. Don’t be fooled by the weather — the sun is a powerful force of Mother Nature any time of year.

Sun Poisoning: Severe Sunburns

Sun poisoning is a term used to describe a severe sunburn. Symptoms of sun poisoning are the same as a typical sunburn, but they’re much more serious. According to the National Cancer Institute, over 33,000 sunburns are reported that require emergency room visits annually.

Symptoms of Sun Poisoning:

  • Dehydration
  • Skin Infection
  • Headache, nausea, vomiting
  • Fever or chills

If you are experiencing symptoms of sun poisoning:

  • Get out of the sun to prevent further sun exposure.
  • Take a cool shower and apply cool compresses to the affected areas to cool down the body.
  • Stay hydrated by drinking water and electrolyte drinks. Avoid alcohol and caffeine as they dehydrate the body.
  • Apply aloe vera or soothing lotions to help calm and hydrate the skin.
  • Take over-the-counter pain relievers to help with pain and inflammation.
  • Protect blisters with a clean, loose bandage, and do not pop them.
  • Seek medical attention if you develop a high fever, severe pain, confusion, or show signs of dehydration.

According to the American Academy of Dermatology, a recent survey of more than 1,000 U.S. adults found that 67% incorrectly believe that SPF 30 sunscreen offers twice as much protection as SPF 15 sunscreen.

Be Sun Smart!

Adopting sun-safe habits to protect your skin can help you stay healthy during the heat of the summer and the cold of winter. The hottest months of the year pose the biggest threat to our skin, and it’s important to know how to combat the sun’s powerful rays to avoid damage.

After Service: Health Challenges

Keesha Maybank 2025 July, Lifestyle and Wellness June 18, 2025

Many people have a family member, relative, or friend who is a veteran.

Some people don’t know a veteran at all. Regardless of whether you know one or not, have you ever stopped to consider how crucial it is to support the health of those who have fought for our country?

The impact military service has on mental and physical health is significant. The unique risks, stressors, and environments veterans experience while on duty put them at a higher risk of suffering from physical and mental health issues like post-traumatic stress disorder (PTSD), chronic pain, and substance abuse.

Physical Health

Chronic pain — a common health issue experienced by veterans — is pain that lasts longer than 3 months and is usually due to an injury, disease, or infection but sometimes has no known cause. A 2018 report released by the Centers for Disease Control (CDC) found that 50 million U.S. adults suffer from chronic pain.

More commonly found in veterans than in the general population, chronic pain causes decreased work productivity, disability, and higher healthcare costs. Chronic pain can contribute to mental health struggles like depression, anxiety, and substance use disorder, among others. According to the National Library of Medicine, an estimated 50% of U.S. veterans experience chronic pain, making it one of the most common health complaints among this population.

The Department of Veterans Affairs (VA) offers a treatment called Cognitive Behavioral Therapy for Chronic Pain (CBT-CP) to help veterans with chronic pain. The National Library of Medicine explains that CBT-CP is about changing one’s response to and relationship with pain so it has a less harmful impact on functioning and quality of life. Click here to learn more about CBT-CP and to hear from a veteran who used CBT-CP to combat chronic pain.

Mental Health

Experiencing stress after a traumatic event is human nature, but PTSD is much more severe than stress. People who suffer from PTSD relive traumatic events in their minds in the form of flashbacks and nightmares. PTSD also brings along relationship issues, emotional numbness, sleep problems, anger, substance abuse, and reckless behavior.

According to the U.S. Department of Veterans Affairs (VA), about 8 of every 100 women and 4 of every 100 men will have PTSD at some point in their life. Women have a higher chance of developing PTSD because they are more likely to experience traumatic events — like sexual assault — than men.

VA offers three forms of trauma-based therapy that are used to treat PTSD: Cognitive Processing Therapy (CPT), Prolonged Exposure Therapy, and Eye Movement Desensitization and Reprocessing (EMDR). According to the National Center for PTSD, 53 of 100 patients who receive one of these treatments will no longer have PTSD.

According to Mission Roll Call, only 45% of the 18 million veterans in the country use the VA.

Healthcare for Our Heroes

Veterans in the United States have access to healthcare through the Veterans Health Administration (VHA). The VHA is one of the United States’ largest integrated healthcare systems — consisting of 172 medical centers and 1,138 sites of care — and provides help to more than 8.3 million veterans each year. These medical centers offer services you would see in a traditional hospital, like surgery, mental health care, pharmacy services, and physical therapy, among others.

Veterans can also apply for a healthcare plan through the VA, which covers healthcare needs from checkups with a primary care provider to appointments with specialists like mental health providers and cardiologists. Like a traditional benefits plan provided by an employer, VA healthcare offers coverage for a wide variety of services like vision, dental, long-term care, and more. For more information on eligibility and benefits, visit the VA website at va.gov/health-care/.

Veterans Crisis Line: Dial 988 and Press 1

Available 24/7, 365, the Veterans Crisis Line assists veterans in crisis — feeling hopeless, suffering from anxiety, depression, participating in risky behavior, etc. — and helps connect them to medical services or other resources they need.

According to VA News, as of July 2024, more than 8 million calls, 975,000 chats, and 399,000 texts have been received through the Veterans Crisis line since its launch in 2007. Simply dial 988 and press 1 to be connected to a trained responder during a crisis. Call the number, save a life. Learn more about the Veterans Crisis Line at veteranscrisisline.net.

Protecting Those Who Protected Us

Serving in the military is a selfless, heroic, and brave act, but when soldiers return from service, many suffer from some intense mental and physical conditions. According to the National Library of Medicine, a survey conducted in 2016 on 9,000 newly separated veterans found that 53% reported chronic physical conditions and 33% reported chronic mental health conditions.

It is important to be educated on what veterans experience after service to be able to help them the best we can. Informing others about common conditions and spreading the word about useful resources can better a veteran’s quality of life.

According to 2021 VA data, there were about 17 veteran suicides per day, or 6,392 a year;  veterans commit suicide at a 57% higher rate than non-veteran adults.

Home Safety 101: Must-Know Tips for Summer

Lynn White 2025 June, Lifestyle and Wellness May 6, 2025

As the summer heat intensifies, it’s crucial to ensure your home and family are safe.

Outdoor activities increase, pool days are frequent, and the air conditioning system is pumping as hard as it can to keep your home cool. Summertime opens the door to dangerous situations, and it’s important to be aware of them.

Keep Cool at Home

While there are no definitive statistics on how many air conditioning systems break each summer, industry experts have concluded that months with peak heat temperatures see the most AC unit breakdowns; they are overworked and overstressed, trying to keep spaces cool. Ensuring your air conditioner is in good condition and maintaining it regularly by cleaning or replacing filters can help improve its efficiency and keep your home cool. If you don’t have an air conditioner, you can use fans or open windows during cooler parts of the day.

Stay Hydrated

Dehydration is a common issue during the summer. According to the National Health Institution, 75% of Americans are chronically dehydrated. Imagine the increase in dehydration when adding in the summer heat.

Drink water regularly throughout the day, even if you’re not thirsty. Avoid beverages that can dehydrate you, such as alcohol and caffeine. Foods like watermelon, cucumber, celery, lettuce, and cantaloupe can also provide a boost of hydration due to the high levels of water in them.

Fighting Fire

The risk of fires increases in the summer months because of the high temperatures and dry weather conditions. According to the National Fire Protection Association (NFPA), grilling causes 10,600 home fires each year, and between 2017 and 2021, most incidents occurred in the peak summer months of May, June, July, and August.

When using a grill, make sure to keep it at least 10 feet away from your home and anything flammable. Never leave it unattended, and make sure to keep a fire extinguisher or fire blanket nearby in case of an emergency. When not in use, keep gasoline and propane in well-ventilated areas and away from your home.

Poolside Safety

Pool use, especially by children, increases in the summer months. The Consumer Product Safety Commission (CPSC) reports that drowning is the leading cause of unintentional death for children aged 1 to 4. It’s important to always supervise children to prevent an accident from happening. Utilize barriers such as fences, self-latching and self-locking gates, and pool covers to prevent unsupervised access to the pool. If an accident does occur, knowing how to do CPR could save a life. Consider taking a CPR course to learn how to do it, and always keep a first aid kit nearby. Find a local CPR class at www.redcross.org.

Safety First, Summer Second

By taking these home safety measures, you can help protect yourself and your loved ones from the dangers of the summer heat. Stay cool, stay hydrated, and stay safe. A little preparation can go a long way in ensuring a safe and enjoyable summer.

According to SafeHome.org, between June and August 2023, nearly 200,000 children suffered injuries
from summertime activities and items such as pools, grills, camping equipment, and fishing poles.

Heat Dangers: Know the Signs

Lynn White 2025 June, Lifestyle and Wellness May 6, 2025

It’s a known fact that in most places, the summer months bring an intense wave of heat with them.

According to the Weather Channel, more than 2,300 deaths were connected to heat in 2023 in the United States, the highest number ever recorded.

While they are different, heat stroke and heat exhaustion are directly linked to high temperatures. Understanding the differences and dangers between the two can help keep you safe and prepared in case of an emergency.

What Is Heat Exhaustion?

Heat exhaustion occurs when the body loses too much water and salt due to excessive sweating, typically caused by prolonged exposure to high temperatures and heavy physical exertion.

 

Symptoms of Heat Exhaustion:
  • Heavy sweating
  • Weakness or fatigue
  • Dizziness or lightheadedness
  • Nausea or vomiting
  • Muscle cramps
  • Headache
  • Pale, cool, and clammy skin
  • Fast, weak pulse

If you are in a situation where you or someone else is experiencing heat exhaustion, move to a cooler place, drink water or a sports drink, and rest. Seek medical help if symptoms don’t subside or worsen as heat exhaustion can progress into heat stroke.

What Is Heat Stroke?

Heat stroke occurs when the body fails to cool itself or regulate its temperature, causing the temperature to rise to dangerous levels, usually above 104°F. Heat stroke, like heat exhaustion, can occur during or after strenuous physical activity in the heat or when the body is exposed to high temperatures for a long time.

 

Symptoms of Heat Stroke:
  • High body temperature (above 104°F or 40°C)
  • Hot, red, dry, or damp skin
  • Rapid, strong pulse
  • Confusion or altered mental state
  • Slurred speech
  • Seizures
  • Loss of consciousness

Call 911 immediately if you think someone is experiencing a heat stroke. While waiting for medical help, move the person to a cooler place, use a cool cloth or a cool bath to lower body temperature, remove excess clothing, and give them water only if they are conscious and able to swallow.

Key Differences

  • Severity: Heat exhaustion is less severe and can often be treated with rest and hydration.
    Heat stroke is a medical emergency that requires immediate attention.
  • Symptoms: Heat exhaustion includes heavy sweating and a fast, weak pulse, while heat stroke
    involves a high body temperature, hot and dry skin, and a rapid, strong pulse.

 

Prevention Is the Best Protection

There are several things you can do to prevent heat stroke and heat exhaustion, especially in the summer months when it’s significantly hotter outside.

  1. Stay Hydrated: Drink plenty of water throughout the day, even if you aren’t thirsty, especially if you’re outside or exercising. Avoid things that can dehydrate you like alcohol and caffeine.
  2. Dress Appropriately: Wear lightweight, loose-fitting, and light-colored clothing.
  3. Get Acclimated, Take Breaks: If you’re working or exercising outside, take frequent breaks in the shade or a cool place, especially if you aren’t used to the heat.
  4. Avoid Peak Heat: Try to limit outdoor activities during the hottest parts of the day, usually between 10 a.m. and 4 p.m.
  5. Use Sunscreen: Protect your skin from sunburn, which can affect your body’s ability to cool itself.

Stay Informed and Keep Cool

According to research conducted by the World Economic Forum (WEF), heatwaves are predicted to claim 1.6 million lives by 2050. Understanding the differences between heat stroke and heat exhaustion can be the difference between life and death. Knowing when to act and what to do is important to keep you and those around you safe.

According to the CDC’s Heat & Health Tracker, hot weather is linked to an increase
in heat-related illnesses, including cardiovascular and respiratory complications,
renal failure, electrolyte imbalance, and kidney stones, among others.

Climate Change and Your Health

Lynn White 2025 June, Lifestyle and Wellness May 6, 2025

Climate change isn’t just a distant, environmental concern — it’s impacting our health and wellness every day at a local level.

The World Economic Forum predicts that by 2050, the climate crisis could result
in an additional 14.5 million deaths, $12.5 trillion in economic losses, and
$1.1 trillion in extra costs to healthcare systems.

What Is Climate Change?

Climate change refers to significant changes in weather patterns over a long period of time. Increasing temperatures and more frequent, dangerous weather events such as flooding, droughts, heat waves, and severe storms can all be tied to climate change. Although climate change has occurred naturally for centuries, human activities — especially the burning of fossil fuels — have significantly accelerated its effects.

Health Risks on the Rise

Air Pollution:

Climate change negatively affects the quality of the air due to the presence of particulate matter and ozone gas. According to the American Lung Association’s “State of the Air” 2024 report, 131.2 million people in the U.S. live in areas with failing grades for ozone and particle pollution.

  • Particulate Matter: Tiny particles of dust, dirt, soot, and smoke in the air that can irritate the lungs and cause a variety of respiratory issues like asthma and bronchitis, among other lung diseases and health problems.
  • Ozone Gas: Ground-level ozone, which forms when fumes released from cars, power plants, and industrial facilities chemically react to sunlight, can harm our health. Unlike the protective ozone layer in the upper atmosphere, ground-level ozone can cause chest pains, coughing, and throat irritation and can worsen respiratory issues.

Food and Water Quality:

Climate change brings higher temperatures and more extreme weather events like floods and droughts. Higher temperatures speed up bacteria growth, while floods and droughts disrupt the balance of pathogens in water.

  • Water Quality: Increased precipitation causes harmful pollutants like sediments, pathogens, and pesticides to seep into our water supply. Drought only worsens the situation as higher temperatures increase evaporation, and access to safe water decreases even more. According to the United Nations, less than 1% of the water on Earth is usable and available freshwater.
  • Foodborne Illnesses: Changes in our environment affect the presence of pathogens, like bacteria and viruses, in our food. Warmer air and water temperatures provide an ideal environment for pathogens to thrive, increasing the risk of infections from bacteria such as Salmonella, E. Coli, and Campylobacter. According to the World Health Organization, unsafe food is responsible for 600 million cases of foodborne diseases and 420,000 deaths each year.

To avoid these risks, get your water from a filtered source, wash produce thoroughly before consuming it, and cook all meats to the right temperature.

Mental Health:

The mental health effects of climate change are just as important as the physical ones. Floods, wildfires, hurricanes, and other severe weather events can cause trauma and anxiety. According to the American Psychological Association, survivors of California’s 2018 Camp Fire — one of the most destructive fires in the state’s history — experienced post-traumatic stress disorder (PTSD) at rates comparable to war veterans. Lower-income communities are particularly vulnerable, as natural disasters could significantly limit access to food, water, and shelter. Living in an unpredictable climate impacts everyone, especially those who are at higher risk of being affected. It’s important to seek help and support if you’re feeling overwhelmed.

How to Help

There’s a variety of things you can do in your community to combat climate change.

  1. Stay Informed: It’s important to track air quality and weather reports so you can take the necessary precautions to stay safe.
  2. Reduce Your Carbon Footprint: Reducing car travel by carpooling and using rideshare platforms, recycling, and using energy-efficient appliances are just some of the ways you can help make a difference.
  3. Get Involved: Trash clean-ups, tree planting, and utilizing community gardens are all great ways to make a positive impact locally.
  4. Spread the Word: Educating your family, friends, colleagues, and community on how climate change directly impacts our health can help us to make informed decisions on how to change small things that make big impacts.

The Future Needs Us

Climate change is a global phenomenon that affects us all. By understanding what it is and how it affects us daily, we can inform others and make more conscious decisions to help the environment and our health.

According to an APA survey conducted in 2020, 56% of U.S. adults
said climate change is the most important issue facing the world today.

The Dangers of Having Too Much Estrogen

2025 May, Lifestyle and Wellness April 23, 2025

Estrogen is a sex hormone and is usually found in higher concentration in women than in men. It helps maintain sexual and reproductive health and fluctuates throughout puberty, ovulation, pregnancy, and menopause.

Having a balanced amount of estrogen is needed for the body as it regulates not only reproductive organs but also the skeletal, cardiovascular, and central nervous system. However, too much or even too little can cause serious health problems that may require the attention of a health professional.

What Causes High Levels of Estrogen?

There are many factors that can contribute to high estrogen levels. However, there are non-natural factors that can increase the levels of estrogen in any stage.

  • Medications – Birth control pills and other oral contraceptives can increase estrogen levels.
  • Fat tissue – Body fat secretes estrogen, and the more weight added, the higher the estrogen dominance.
  • Stress – When the body is stressed, it produces cortisol. High amounts of cortisol reduce the progesterone hormone, making estrogen work overtime.
  • Alcohol – Too much alcohol prohibits the breakdown of estrogen, leading it to increase.
  • Processed foods – Red meats, sugar, refined grains, and other types of processed ingredients all increase estrogen levels if consumed often.
  • Chemicals that mimic estrogen – Also known as synthetic xenoestrogens, are endocrine-disrupting chemicals that affects hormone function. They are found in many everyday items like plastics, personal skincare products, pesticides, and preservatives. These chemicals affect estrogen metabolism and increase it.

The Health Risk of Estrogen Dominance

There are many health risks associated with high estrogen levels. Some of the most common ones include breast and ovarian cancer, non-tumorous fibroids, endometriosis, infertility, and premenstrual syndrome. Although estrogen doesn’t cause these health conditions, it can amplify the risk or worsen symptoms.

Having a balanced amount of estrogen is needed for the body as it regulates not only reproductive organs but also the skeletal, cardiovascular, and central nervous system.

How Can I Reduce Estrogen?

It’s best to receive testing from a health professional to get an accurate analysis of the levels of estrogen that are present in your body. But there are lifestyle changes and practices you can adopt to keep your estrogen levels balanced.

  • Decrease body fat – Exercising and changing your diet can help decrease body fat and decrease the levels of estrogen in the body.
  • Eat healthy – Limiting processed foods and eating more of a high fiber planet-based diet can decrease estrogen. A study found that women who switched to a high fiber, plant-based mediterranean diet experienced a 40% decrease in estrogen compared to women who did not.
  • Reduce stress – Reducing stress will help keep estrogen levels balanced. Try yoga, journaling, going for a walk, or a new hobby to reduce stress.
  • Limit alcohol – Limiting or removing the intake of alcohol will allow your body to remove excess estrogen.
  • Avoid xenoestrogens – Avoiding synthetic xenoestrogens is nearly impossible, especially in the United States. However, you can limit your exposure by replacing plastic containers with glass, using organic skincare, and cleaning products, and choosing all-natural organic foods that do not contain pesticides or other harmful preservatives.

Estrogen plays an important role by regulating a woman’s reproductive years before, during, and after. Keeping this hormone well-balanced is crucial for the best quality of life.

Source:

https://my.clevelandclinic.org/health/body/22353-estrogen

https://my.clevelandclinic.org/health/diseases/22363-high-estrogen

https://www.healthline.com/nutrition/foods-to-lower-estrogen

https://pubmed.ncbi.nlm.nih.gov/17474873/

https://www.rupahealth.com/post/what-are-xenoestrogens-and-how-you-can-avoid-them

Ways to Overcome Weight Gain

2025 May, Lifestyle and Wellness April 23, 2025

There are countless weight loss drugs, exercise programs, books, and methodologies that many have tried but still can’t seem to shed the pounds they want.

Some have given up and gone back to bad eating habits, regaining the few pounds they’ve lost. If you are struggling to lose weight, you’re not alone. About 45% of people globally reported trying to lose weight. Losing weight is about a change in mindset along with the food and physical activities incorporated daily. A lack of change in mindset can lead to regaining weight overtime despite the change in diet and exercise.

Common Mistakes When Trying to Lose Weight

When starting out on a new weight loss journey, there are many common mistakes that can be made and can stall progress or be a setback. Some of those mistakes are:

  • Eating too many or few calories – It’s best to consume less calories than you burn, but eating less than 1,200 calories a day may cause overeating as hunger sets in.
  • Shopping for processed diet foods – Diet foods that are advertised on television and seen in grocery stores contain hidden additives that could increase weight gain or cause excessive hunger. Eating single-ingredient whole foods is ideal.
  • Not eating enough fiber – Intaking enough fiber helps with digestion and will leave you feeling full longer.
  • Eating when not hungry – Eating when not hungry or snacking throughout the day slows the metabolism and can lead to increase in calorie intake.
  • Having unrealistic expectations – Trying to lose 10 pounds a week is unrealistic and will lead you feeling defeated if not met. Aim for realistic goals, like shedding 1 to 2 pounds a week.

About 45% of people globally reported trying to lose weight.

How to Build Resilience

As mentioned before, losing weight is about a change in mindset. Having a positive and determined mindset can help you achieve weight loss goals along with emotional resilience that will assist in tackling stress, setbacks, and challenges. Here are some strategies you can use to foster a strong mindset about your weight loss goals:

  • Set a goal – Set a realistic, measurable goal that aligns with a long-term vision. Break the goal into manageable tactics that will make it easier to meet.
  • Journal your actions – Writing down your diet plan and exercise routines can help you stay on track. Including your thoughts and emotions will allow you to be self-aware of your strategies.
  • Learn from setbacks – Reflecting on what went wrong or what isn’t working will help mitigate discouragement and increase resilience.
  • Incorporate positive affirmations – Another way to block discouragement is by motivating yourself through positive self-talk and thinking.

Losing weight isn’t easy and usually requires a lot of patience and endurance. However, once you build resilience through a strong mindset and avoid common mistakes, the results will begin to show and will be long-lasting.

Source:

https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss-plateau/art-20044615

https://www.healthline.com/nutrition/weight-loss-mistakes#TOC_TITLE_HDR_3

https://www.ipsos.com/en/global-weight-and-actions

https://www.ncbi.nlm.nih.gov/books/NBK221839/#:~:text=In%20two%20studies%2C%20only%2030,see%20Table%204%2D2).

https://vitalitymwc.org/the-power-of-emotional-resilience-in-sustaining-weight-loss/ 

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