Lifestyle and Wellness – Page 3

Sodium’s Role in Hydration

admin 2025 May, Lifestyle and Wellness April 23, 2025

Most people know that too much sodium is not good for your health and could cause high blood pressure, heart disease, and stroke.

Due to this, some people have opted out of taking in sodium in their diet. However, sodium isn’t all bad. Sodium is a metal that is usually referred to as salt. What most Americans consume is sodium chloride, also known as dietary salt, to add flavor to foods. Our bodies need sodium to function properly and keep us hydrated, but too much can be a health hazard.

How Does Sodium Hydrate the Body?

Sodium helps with cellular hydration by maintaining a balance of fluids in cells. Since the cells are being transported throughout the body, sodium helps them stay alive and maneuver. The body also holds water when sodium is present, which keeps the body hydrated and prevents frequent urination and water consumption. The human body requires about 500 milligrams of sodium a day to assist with its vital functions.

How Much Sodium Is Safe?

According to the CDC, most Americans consume more than 3,400 milligrams of sodium per day. The recommended amount is 2,300 milligrams. Food packages in most grocery stores and menu options at restaurants contain high levels of sodium that many overlook. The consequences of consuming too much sodium can lead to not only dehydration but also an overworking of blood vessels that can lead to numerous types of heart diseases and complications.

When there is a low amount of sodium in the body, dehydration can also set in. This can be caused by diarrhea, vomiting, fever, and certain medications. When this type of dehydration sets in, you will not experience thirst but sluggishness and confusion. Without increasing the appropriate amount of sodium needed, the results can lead to coma or death.

According to the FDA, the recommended daily value for sodium is less than 2,300 milligrams (mg) per day.

Here are some ways you can receive a well-balanced sodium intake and reap the benefits of hydration:

Read nutritional labels for every item you purchase at the grocery store.
Cook more meals at home to monitor the amount of sodium in each dish.
Create your own sauces and dressings rather than buying brand names at the store.
Eat more fruits and vegetables as they contain enough sodium necessary.
After exercising, eat an apple with plain water or a zero-sugar electrolyte powder.
When eating at restaurants, look for food options with the least amount of sodium.

Consuming the right amount of sodium per day paired with about 3 liters of water will keep you well hydrated and your cells functioning at their best.

Source:

https://www.fda.gov/food/nutrition-education-resources-materials/sodium-your-diet

https://www.webmd.com/vitamins/ai/ingredientmono-1535/sodium

https://www.cdc.gov/salt/sodium-potassium-health/index.html

https://nutritionsource.hsph.harvard.edu/salt-and-sodium/

https://www.webmd.com/a-to-z-guides/difference-between-hypernatremia-hyponatremia

Recognizing Domestic Abuse

admin 2021 December, Lifestyle and Wellness March 18, 2025

Abuse can be difficult to spot, and often those suffering may not be able to see it, or may not want to admit it. Domestic abuse or violence refers to abuse, whether physical, sexual, or emotional, from someone in your life. Often this abuse goes unreported due to fear or wanting to protect the abuser.

purple ribbon against the violence against women

Sign of domestic abuse from a partner include:

Verbal abuse such as insulting, demeaning, or shaming you
Extreme jealousy
Preventing or discouraging you from spending time with family or friends
Intimidation or threats
Any physical violence or destruction of belongings

If you’re worried that a friend, coworker, or family member might be in a harmful situation, your first instinct might be to intervene directly. However, that can cause more harm than good. Rather, consider these steps:

Ask them in a private setting if they are safe
Provide resources such as The National Domestic Violence Hotline*
Offer to drive them to a local shelter
Help them file for a restraining order
Call the police if you suspect someone is in immediate danger of being harmed

If you suspect a friend, coworker, or family member of being an abuser, hold them accountable. Help them find treatment, but let them know there are no excuses for abuse.

*A list of additional resources:

The National Domestic Violence Hotline: Available by phone, chat, or text at any time.

A list of local resources organized by state and territory.

The Department of Justice Domestic Violence homepage.

Information on Protecting Yourself and Your Children from Domestic Violence.

Content by Lockton Dunning Benefits with info from https://www.thehotline.org/get-help/

Managing Chronic Pain Is at Your Fingertips

Kaylon Walton 2025 April, Lifestyle and Wellness March 7, 2025

Unhappy mature man feeling bad, suffering from backache, hold his back and can't stand up from sofa. Middle aged male with discomfort and kidney disease sitting alone on couch at home

Chronic pain is pain that can come from any part(s) of the body that lasts for more than three months.

The pain doesn’t have to be consistent; some come and go. There are innumerable causes of pain and sometime can be hard to detect. However, there are many healthcare and lifestyle options available that can improve or make chronic pain more manageable.

Types of Chronic Pain

According to Cleveland Clinic, the most common types of chronic pain recorded are joint pain, back pain, cancer, irritable bowel disease, ulcers, endometriosis, headaches, neck, and nerve pain. The feeling associated with these pains varies from each person as pain is often subjective. If left untreated, the pain can cause other symptoms such as stress, fatigue, anxiety, depression, and irritability. Some may find that it can also affect their finances and relationships.

A young girl is sitting on the couch at home with her head in her hands.

Healthcare Treatments

Any form of chronic pain should be reported to a doctor. However, everyone’s chronic pain is different, and finding the best treatment plan may take time. Here are some treatment options healthcare professionals may recommend helping deal with specific chronic pain:

Medications

NSAIDs – Examples of these include Naproxen sodium, Ibuprofen, Aspirin, and others. These assist in reducing inflammation and fever. Healthcare providers suggest using NSAIDs to treat certain pains such as arthritis, back pain, toothaches, and menstrual cramps. There are many types and can come in the form of prescription or non-prescription.

Acetaminophen – Examples of prescription and non-prescription brands include Tylenol, NyQuil, Endocet, and others. This is used to relieve mild to moderate pain by cooling the body. Treatment is usually recommended to manage certain pains such as back and muscle aches, fever, and toothaches.

Opioids – Examples of common prescription brands include Morphine, Hydrocodone, Methadone, and others. Opioids are usually prescribed to treat moderate to severe pain. Common pain types that healthcare professionals would recommend when using opioids include post-surgical pain, cancer-related pain, and irritable bowel syndrome. However, because of its high addiction potential, it is usually prescribed less often, in low doses, and for a short period.

Physical Therapy evaluating patient hand

Therapy Treatments

Physical Therapy – Physical therapists are a great option for treating areas of weakness or stiffness that are causing pain. The reason a doctor may recommend physical therapy is to help the body become stronger and for the patient to feel better. Physical therapy treatments may offer exercise routines, heat and ice packs, and massages.

Cognitive Behavioral Therapy – Cognitive behavioral therapy (CBT) involves treating psychological responses to pain such as negative thoughts and behaviors. The goal is to help individuals change their perspective about their pain, which may eventually lead to better coping mechanisms. Pain can cause stress, and stress can reduce the pain control chemicals, making the feeling a lot worse.

Other Forms of Treatment

Exercise – Exercise is a common form of treatment for chronic pain. Some chronic pain, such as back and arm pain, are caused by inactivity which leads to stiff muscles and less strength. Not only is exercise good for physical pain but also helps ease mental stress and disorders. Incorporating a variety of exercises like aerobic, anaerobic, and HIIT workouts will help strengthen the body to fight chronic pain.

Diet – Having a balanced healthy diet that consist of whole foods and antioxidants can help decrease inflammation and promote healing. Ultra-processed foods and seed oils found in many restaurants and groceries stores increases inflammation, obesity, diabetes, cancer, and many more health issues. Foods that are rich in antioxidants and other nutrients can assist in fighting or increasing vitamins that some might be deficient in. Doctors may recommend consulting to a dietician to create goals and food plans that can help manage chronic pain.

There are many options of treatment when dealing with chronic pain. The best approach is speaking with a doctor to help identify the source and receiving additional resources they may propose to help manage the pain.

According to Cleveland Clinic, the most common types of chronic pain recorded are joint pain, back pain, cancer, irritable bowel disease, ulcers, endometriosis, headaches, neck, and nerve pain.

Almost 21% of the U.S. population — 51.6 million adults — lives with chronic pain.

Source:

https://my.clevelandclinic.org/health/diseases/4798-chronic-pain

https://www.mayoclinic.org/chronic-pain-medication-decisions/art-20360371

https://my.clevelandclinic.org/health/treatments/11086-non-steroidal-anti-inflammatory-medicines-nsaids

https://my.clevelandclinic.org/health/drugs/21127-opioids

https://www.webmd.com/pain-management/features/cognitive-behavioral

https://www.healthline.com/health/exercises-to-reduce-chronic-pain

https://pmc.ncbi.nlm.nih.gov/articles/PMC7551034/

Why You May Need to Take a Break From Work

Kaylon Walton 2025 April, Lifestyle and Wellness March 7, 2025

Doctor, stress and woman with depression, burnout and overworked in hospital, deadline and tired. Healthcare, medical professional and nurse crying for mistake, depressed and fatigue with anxiety

Deciding whether to take a vacation, staycation, or playcation?

It may be time for you to take a break from your job, routine, or demands of life. The feeling of being overworked is one that many ignore until they experience the symptoms of burnout. Once burnout occurs, its symptoms will begin to appear in your work.

What Is Burnout?

Burnout is the state of physical, emotional, and mental exhaustion that causes a decrease in motivation, performance, and negative attitudes about others and self. The causes of burnout come from being too busy, not taking enough breaks (or any), and having an out of sync work-life balance.

Signs of Burnout

If you’re feeling mentally and emotionally drained, then you’re more likely experiencing exhaustion from your daily routines of life. Exhaustion often leads to having a lack of interest in your work or having negative thoughts about it. Some of the worst feelings that can happen are depression. If your symptoms of depression occur once you think about work, it may be caused by burnout. Becoming irritable and stressed out with coworkers or clients can also be linked to burnout. This could impact your relationship with others, or worse, cause you to lose out on amazing opportunities.

Physical symptoms that come from burnout include but are not limited to high blood pressure, headaches, overeating, using drugs, and lack of sleep. The easiest way to spot whether the physical symptom you’re having comes from burnout is by ceasing your work for a period to see whether your condition improves. There are times when symptoms may not immediately go away and would require the attention of a doctor or clinical therapist who can determine whether symptoms are linked to burnout.

Exhausted young man rubbing eyes in cafe with laptop.

How to Know if You’re Experiencing Burnout?

If you are curious and would like to know if the symptoms you are experiencing comes from being overworked in your daily life, here are a few questions you can answer for a quick self-assessment. Please note that this self-assessment is not to diagnose or confirm whether you are experiencing burnout. If symptoms affect your work, please consult a healthcare professional.

Do you drag yourself to work and have difficulties starting it?
Do you sense a lack of energy to do your job well?
Are you experiencing impatience with those you work with?
Do you find it hard to focus on your job?
Do your accomplishments at work give you little satisfaction?
Are you consuming food, alcohol, or any form of drug to give you contentment during your work shift?
Has your sleep routine changed?
Do you have physical issues such as migraines and digestive issues with no known cause?

Ways to Avoid or Decrease Burnout

If you are experiencing a burnout, it’s time to lessen its effect, or if you have not yet experienced a burnout, here are some ways you can avoid it altogether.

Taking Time Off – Going on a vacation or take a couple days of PTO to have a self-care day are great options to cope or avoid burnout.
Exercise Often – Adopting an exercise routine can help reduce stress and take your mind off work.
Seek Support – Talking to others about how you feel opens the door for care and comfort. Speak with coworkers, friends, or family members about your problems. Check if your job offers employee assistance or mental health programs.
Relaxing Hobby – After a long day of work, coming home to a relaxing hobby such as painting or cooking can ease the tension created by the workday.

To work efficiently at work, you must protect your health. Sometimes that means moving away from work for a brief period so that you can recharge your mind and body. Look for more ways you can mitigate or avoid burnout.

Physical symptoms that come from burnouts include but are not limited to high blood pressure, headaches, overeating, using drugs, and lack of sleep.

Check if your job offers employee assistance or mental health programs.

Source:

https://www.verywellmind.com/why-you-should-take-a-break-3144576

https://www.webmd.com/balance/ss/slideshow-signs-burnout

https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/burnout/art-20046642

Key Factors to Weigh Before Donating Your Kidney

Kaylon Walton 2025 April, Lifestyle and Wellness March 7, 2025

Organ donation involves surgically removing any organ from an individual, whether alive or deceased, to give as a donor to someone who critically needs it.

The most common type of organ transplant while living is the kidney. Many who opt to be a kidney donor typically do so for someone in their inner circle such as family or friends. Some may decide that they rather donate through an exchange program for any stranger who may need it. Whatever you decide your reasoning for donating your kidney, there are key factors you should consider before signing up.

Can Anyone Donate Their Kidney?

To become a kidney donor, you must be healthy as examined and determined by your doctor, be 18 years of age or older, and have two healthy kidneys. If you qualify based on the physical requirements, the next process may involve speaking with the donor evaluation team. The team consists of social workers, dieticians, surgeons, coordinators, and advocates.

Hands hold model of human kidney at white body

Social workers will evaluate your mental, emotional, and financial health. They may also check to see if you have community support from friends and family before and after the surgery to help with the difficulties that comes with the process.
Dietician will check to make sure you have a healthy eating plan and are physically active regularly for your overall well-being.
Surgeons will be the ones who conduct your surgery after receiving approval from your doctor.
Coordinators and advocates provide the steps needed to have a successful transplant journey and check to see if your decision to do so was voluntary.

Female doctor talking while explaining medical treatment with digital tablet to patient in the consultation.

The Need for Donors

According to Donate Life America, there are approximately 90,000 people in the United States waiting for kidney donation. Those who need a kidney are suffering from end-stage renal disease (ESRD), which is a terminal condition of kidneys that can no longer function. The kidney’s job is to filter out waste from the body, but those who have ESRD cannot filter out the waste and will need dialysis if they cannot obtain a transplant. Dialysis is a complex treatment that consists of using a machine that filters the blood for up to 5 hours, and patients must come to the hospital 3 times a week for treatment. Side effects such as muscle cramps, headaches, low blood pressure, and vomiting are common.

When compared to dialysis, the benefits of a kidney transplant outweigh the cost. Some of those benefits include:

Financial stability due to lower treatment cost
Fewer dietary restrictions
Longer life expectancy
Few to no hospital visits
Overall better quality of life

Benefits and Risks for Donors

There are several benefits and risks to consider before deciding to donate your kidney. Here are benefits and risks to consider if donating.

Benefits:

Satisfaction felt knowing you helped a loved one or someone in need.
You can live a normal life with one kidney without complications.
If transplant fails or complications happen after surgery, donors are first to receive a kidney.

Risks:

Some donors experience regret and mental health decline.
Complications from surgery can include but are not limited to blood clots, bacterial infections, scarring, and nerve damage.
Living with one kidney can also increase high blood pressure, high levels of protein in urine, and lower the filtering of your kidneys.

Kidney donors have saved the lives of thousands throughout the years. However, the choice of being a donor is not for everyone. It’s best to speak with family, friends, counselors, and mentors to ensure you have support in making the best decision.

Kidney transplants have a 95% successful rate.

According to Donate Life America, there are approximately 90,000 people in the U.S. waiting for kidney donation.

Source:

https://www.kidneyfund.org/kidney-donation-and-transplant/organ-and-tissue-donation/what-consider-donating-kidney

https://donatelife.net/donation/organs/kidney-donation/

https://www.mayoclinic.org/diseases-conditions/end-stage-renal-disease/symptoms-causes/syc-20354532

https://my.clevelandclinic.org/health/treatments/14618-dialysis

https://www.mayoclinic.org/tests-procedures/kidney-transplant/about/pac-20384777

https://my.clevelandclinic.org/health/procedures/7457-kidney-donation

https://nephcure.org/intro-to-rkd/end-stage-kidney-disease/kidney-transplants/

The Best Anti-Aging Technique Is Quality Sleep

Lynn White 2025 March, Lifestyle and Wellness February 11, 2025

Sleep provides the body the opportunity to restore and repair itself.

The beauty and cosmetic industry generate billions of dollars selling all types of anti-aging cream for people who desire to look younger. Plastic surgeons make millions injecting fluids that may enhance the physical appearance of one’s face. However, what many may dismiss is the best and free anti-aging medicine that has existed since mankind and is available to all: quality sleep.

Aside from genetics, diet and exercise, stress, and the environment, a good night’s sleep is all you need to gain a more youthful appearance. Sleep provides the body the opportunity to restore and repair itself. The cells in the body work to vacuum out damaged cells and promote the growth of new cells. This process works in all parts of the body from the brain to the muscles and throughout the epidermis. During the day, the collagen in your skin is exposed to UV rays, which increases wrinkles and age spots. When the body rests at night, cells regenerate new skin cells by cycling nutrients and oxygen. The stress hormone called cortisol decreases, which assists the skin in repairing the day’s damages. More collagen is also produced as the previous was exposed to UV rays and will now minimize fine lines. The human growth hormone is pervasive and strengthens the skin.

What less sleep does to the skin is the exact opposite. In a sleep study conducted on rats, researchers found a significant increase in damage to oxidative and organ-specified DNA in rats that were sleep deprived for 10 days. There was also a 5.3-fold expansion in dying cells compared to the group of rats that were given quality sleep. Metabolic abnormalities were present, which increases the risk for disease and cell injuries. These same issues are also present in the human body if deprived of sleep and will visibly result in swollen eyes, undereye circles, paler skin, and more wrinkles and fine lines.

Front view of senior couple lying in bed and sleeping.

How to Increase Chances for a Good Night Rest

The CDC discovered that a substantial proportion of U.S. adults have failed to meet the recommended hours of sleep and considers it to be a public health problem. There are numerous external contributors such as electronic usage at night, poor diet and exercise, stress, and disturbing environmental factors that can be adjusted. Here are some ways you can gain and maintain a quality night’s rest:

Go to bed and wake up at the same time every day.
Sleep in a dark, quiet, and cool room.
Stay off all electronics at least 1 hour before bedtime.
Eat organic whole foods and avoid ultra-processed foods.
Exercise regularly throughout the week.
Avoid large meals, alcohol, and caffeine before bedtime.
Do breathing exercises and leaving any additional work or concerns to be dealt with in the morning.

Having a healthy routine before bedtime will aid in achieving quality sleep and more youthful looking skin, and the best part is it’s all free.

According to the National Library of Medicine, the widespread use of portable electronic devices and the normalization of screen media devices in the bedroom, insufficient sleep has become commonplace, affecting 30% of toddlers, preschoolers, and school-age children and the majority of adolescents.

Sources:

Sauerkraut or Kimchi? The Benefits of Fermented Foods in Your Diet

Lynn White 2025 March, Lifestyle and Wellness February 11, 2025

About 15% of consumers in the United States eat fermented foods to improve their digestive or gut health.

It’s known that foods with a long shelf life are usually filled with dangerous additives and preservatives that may not be good for your health. However, there are some long-lived foods that provide great health benefits due to the fermenting process. Fermented foods such as yogurt and kombucha are preserved using aged-old techniques. Microorganisms found in these products converts carbohydrates into alcohol or acids. The alcohol or acids are the natural preservatives that ferment foods and gives them their umami flavor and long life. Fermentation also activates the growth of beneficial bacteria, called probiotics.

Women with traditional apron holding jars with various pickled preserved vegetables on rustic, wooden kitchen table.

Health Benefits

Fermented foods offer a wide range of health benefits compared to their unfermented form. Some of these health benefits include a restored digestion system, a boost to your immunity, improved mental and heart health, and weight loss.

Fermented vegetables. Sauerkraut with carrots and cucumbers.

Digestive System – Probiotics aid in restoring the bacteria in your gut, stimulating the growth of beneficial ones that will reduce digestive problems such as irritable bowel syndrome, bloating, and constipation.
Immune System – Gut health plays a heavy role in the strength of the immune system. Fermented foods can promote medicinal compounds through the great number of microorganisms they contain and protect the gastrointestinal tract from pathogens, excess gastric acid, and bile salts. Therefore, bad gut health increases inflammation and reduces the number of white blood cells, while a well-balanced gut can boost immunity and decrease infections.
Mental Health – Although the knowledge of the gut-brain connection is in its infancy, it is well-known by researchers that bacteria in the gut send signals to the nerves that are directed to the brain. Eating fermented foods releases beneficial bacteria to your gut and creates neurotransmitters that help to improve mood. Cognitive performance is enhanced as probiotics influence the gut-brain connection.

Weight Management – Obesity is associated with dysbiosis, which is an imbalance of microflora in the gut. As mentioned before, fermented foods promote healthier bacteria, which leads to greater weight loss as it regulates the intestinal microbiome, obstructs inflammatory responses, and reduces appetite hormones that leads to excessive eating.
Heart Health – A diversity of gut microbiome has been shown to lower blood pressure and improve cholesterol, decreasing the risk for heart disease. In a study published in the Journal of Nutritional Biochemistry, kefir given to mice caused a reduction in weight gain and lower low-density lipoprotein (LDL) cholesterol levels compared to mice who consumed milk. The probiotic strain of lactobacillus found in many fermented foods contributed to the diminution of cholesterol levels.

Fermented Food Recipes You Can Try at Home

Many cultures throughout the world and for generations have developed their own fermented foods. Sauerkraut is one of those dishes that has been consumed by many cultures for over thousands of years. The recipe below is based on James Beard Award-Winning Chef and Everyone’s Table cookbook author, Gregory Gourdet.

Sauerkraut – A perfect topping and condiment for salads, sandwiches, and red meat

What you’ll need:

3¾ pounds green cabbage, wilted outer leaves removed, rinsed
2 tablespoons caraway seeds (optional)
2 tablespoon kosher salt

Directions:

Cut the cabbage into four quarters, then cut each piece into thin slices. Combine the cabbage, caraway seeds, and salt in a large bowl, and mix well to create a brine. Spend about 2-3 minutes squeezing and massaging the cabbage with your hands until the cabbage turns bright green and is limp. Let this sit for 20 minutes.
Transfer cabbage and juices to a clean 2-quart glass jar. Firmly press cabbage, forcing it down as much as possible. Cover the jar loosely to allow carbon dioxide to escape during fermentation. Keep jar in warm temperature out of direct sunlight for 14 to 28 days. Once its fermented, close tightly and store in fridge for up to a year.

Tips to Keep in Mind

Not all fermented foods are created equal. If you are seeking certain health benefits, it’s best to do some research to find what fermented foods might be beneficial to your needs. Also, the handling of fermented foods is very important as the way some are prepared and stored can lead to spoilage. Make sure to follow recipe directions thoroughly to prevent mold and harmful bacteria from growing. Once you find the best fermented foods that fit into your lifestyle, the daily benefits it brings will lead to satisfaction.

Sources:

How Outdoor Workouts Can Cure Insomnia

Lynn White 2025 March, Lifestyle and Wellness February 10, 2025

Being deficient in vitamin D increases sleep disorders, and the sun is a free, efficient supplement.

In a 2020 National Health Interview survey, most adults who noted they had trouble staying asleep experienced a decrease in family income and moved to a more rural location. Apart from the other demographic comparison, socioeconomic and environmental factors ranked the highest. This could indicate that stress plays a huge role in insomnia for many Americans. How can stress be easily managed? Exercise is one of the most efficient ways to manage stress. However, gym access at one’s residence may not be available, and the membership cost may be too high for those who need it most.

Close-up of female legs in hiking boots walks on ground with yellow-orange dry fall leaves during autumn season in park or forest.

An outdoor workout is free of charge for everyone and produces a myriad of benefits, including the ability to cure insomnia. Not only is it better than an indoor workout due to being out in the sun, but it also provides relief on the budget. Rural communities are perfect for outdoor workouts as the area is less busy and more open for a variety of activities.

How Outdoors Workouts Can Help

Any workout in general can treat insomnia; however, outdoor workouts provide instant relief when compared to those done indoors and are cost-effective for those who suffer from it the most. Also, researchers have found that regular exercise produces the same effect as hypnotic drugs prescribed by doctors. Several benefits of outdoor workouts that may treat insomnia include:

Antidepressant – The sun naturally increases serotonin and endorphins, which are hormones that regulates and boosts mood.
Mental relief – Most people are less likely to procrastinate about outdoor workouts compared to indoor ones.
Vitamin D – Being deficient in vitamin D increases sleep disorders; the sun can increase vitamin levels.
Accessible – The best part about nature is that it’s free. No more stress about money!
Fresh O2 – Breathing fresh air while exercising improves respiratory system and expands lung capacity, which can decrease sleep deprivation.
Improved circadian rhythm – Natural light helps reset the body’s internal clock and will aid in setting in rest at night.

How to Know Which Outdoor Workout Will Best Cure Your Insomnia

Physicians recommend aerobic or resistance exercises as they can stimulate melatonin, which will be needed in the evening and improve quality of sleep. To see improvement, it’s best to exercise 2 to 3 times per week. Some equipment-free exercise examples are:

Aerobic

Running or Jogging
Swimming
Walking
Hiking
Dancing
Biking – if you already own a bike

Resistance

Push-ups
Sit-ups
Squats
Plank
Lunge with Twist

Insomnia affects about 10% to 30% of the population worldwide. It is more common in older adults, women, and people with health problems. The ramifications of insomnia can range from severe to fatal, such as clinical depression to organ failure. Yet, it is easy to diagnose and treat. If you suffer from insomnia, speak with your doctor to see which exercise routine and method is best for you.

Sources:

Is Intermittent Fasting Safe for the Heart?

Kaylon Walton 2025 February, Lifestyle and Wellness January 12, 2025

Plate with food and utensils shaped like clock

Intermittent fasting involves scheduled periods throughout the day or week without eating.

It offers numerous benefits to the body and is a popular method for weight loss. However, its effectiveness depends on the type of fasting, as there are pros and cons, and each person’s body is different.

There are various types of fasting. Some methods include:

Daily Window Fast – This involves eating between certain hours of the day, such as between noon and 6 pm, or 10 am and 5 pm.
Weekly Fast – This involves eating on a regular schedule throughout most days of the week but having one or two days with fewer meals.
Prolonged Fast – This involves going without food for more than 24 hours, which can extend up to 40 days with just water.

Hungry sporty woman waiting for the time to eat healthy breakfast after fasting in the kitchen at home

The Benefits of Going Without Food

Many people adopt fasting regimens for weight loss purposes. Omitting food for long hours has been shown to reduce caloric intake, blood sugar, blood pressure, and cholesterol levels. The body begins burning stored fat as fuel rather than the carbohydrates consumed on a regular schedule.

Fasting has also been linked to hinder cancer cell growth. Cancer cells feed on glucose, and without much of it present during fasting, they starve. The body’s cell also conserves energy by metabolizing insulin and removing glucose from the blood. Fasting puts a strain on cells and promotes cell regeneration, also known as autophagy, which works as a vacuum to destroy damage or any abnormal cells.

Shot of hungry sporty woman waiting for the time to eat healthy breakfast after fasting in the kitchen at home

Health Problems Associated With Fasting

A study conducted by the American Heart Association discovered that people who ate in less than an 8-hour window had a 91% higher risk of dying from cardiovascular disease. This risk was found in those already diagnosed with heart disease or cancer. Researchers also noted that time-restricted eating did not reduce the risk of death in these patients.

The study did not analyze the type of foods consumed by participants, as certain diets can greatly contribute to health problems. In summary, the study concluded that fasting provides short-term benefits but can cause long-term health problems.

Prolonged fasting is considered riskier than other short-term fasting. While it is beneficial for insulin levels to decrease, especially for those who are diabetic, it can lead to sodium deficiencies due to the lack of food and excessive water consumption. An abnormally low sodium in the blood is called hyponatremia. Symptoms include nausea, headaches, loss of energy, spasms, and in severe cases, seizures, and coma. Hyponatremia also lowers blood pressure, making the heart work harder to pump blood, which can lead to heart failure.

Yet, it is still possible for people to consistently incorporate prolong fasting into their diet regimen. Dieticians recommend combatting the consequences of prolonged fasting by taking electrolytes to maintain sodium levels in the blood stream. These electrolyte minerals will not increase calories but will keep sodium present in the body.

Should You Fast?

It depends. Although there are many types of fasting, it is important to consult a doctor to ensure that your body can handle long periods without food. Those diagnosed with a health issue should stick to a short-term window fast. If it is your first time fasting, it is best to start by omitting one meal a day rather than restricting all meals so that the body can adjust. Once you find what works best for you, the benefits of fasting can significantly improve your life.

A randomized controlled trial that followed 100 obese individuals for one year did not find intermittent fasting to be more effective than daily calorie restriction.

Source:

https://www.mayoclinic.org/diseases-conditions/heart-disease/expert-answers/fasting-diet/faq-20058334

https://newsroom.heart.org/news/8-hour-time-restricted-eating-linked-to-a-91-higher-risk-of-cardiovascular-death

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7221140

https://www.mayoclinic.org/diseases-conditions/hyponatremia/symptoms-causes/syc-20373711

https://www.healthline.com/health/hyponatremia#symptoms

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4977071/#:~:text=Patients%20with%20low%20serum%20sodium,=0.008;%20Table%202

https://www.health.harvard.edu/heart-health/can-intermittent-fasting-improve-heart-health

https://www.cancercenter.com/community/blog/2021/06/fasting-cancer#:~:text=Slowing%20cancer%20growth%3A%20Fasting%20may,cell%20membranes%20to%20metabolize%20insulin

https://my.clevelandclinic.org/health/articles/24058-autophagy

Poor Oral Health Can Lead to Heart Disease

Kaylon Walton 2025 February, Lifestyle and Wellness January 12, 2025

It is well known that diabetes, high cholesterol, and obesity can all lead to heart disease, but what about bad teeth?

People with untreated tooth infections are almost three times more likely to develop heart problems, according to a 2016 study. Although researchers have not found a direct link to claim that poor oral health leads to heart disease, there is sufficient evidence to suggest that infections found in the mouth can be a possible contributor. This was discovered in autopsies of those who passed away from heart-related problems, where a variety of oral bacteria were found in the arteries.

Young woman drinking hot tea or coffee and feeling toothache, sitting in swing at home in living room.

How Are Bad Teeth Linked to Heart Disease?

Bacteria in the gums – Gum disease (periodontal disease) is inflammation of the gums, causing soreness, tenderness, and bleeding. Bacterial infection can enter through the gums and blood vessels connected to the heart valve. Once the bacteria reach the inner layer of the heart valve, it places pressure on the heart to pump blood, leading to a life-threatening heart condition known as bacterial endocarditis.

Tooth infection – A tooth infection, such as periapical abscess, is a pocket of infected pus that is formed in the dental pulp. The pulp house blood vessels, nerves, and connective tissues. When left untreated, the infection can spread to the heart via blood vessels, interrupting blood supply and increasing the risk of coronary heart disease.

Cavities and other types of tooth decay – Tooth decay, such as cavities, can lead to atherosclerosis or clogged arteries. This occurs as the tooth decays due to unaddressed cavities, allowing bacterial infection to enter through the gum and blood vessels. This causes blockage of blood flow as fats and other substances builds up in the artery walls, potentially leading to death or disability.

How to Prevent Heart Disease Linked to Bad Teeth?

To prevent dental infections that can lead to heart disease, doctors recommend maintaining healthy oral hygiene paired with a nutritious diet and exercise. This reduces the chances of heart disease caused by dental infections but does not eliminate the risk entirely. Genetics, alcohol, and air pollution are other known risk factors related to heart disease. Here are some helpful hygiene and lifestyle tips for maintaining healthy oral hygiene:

Brush and floss teeth at least twice a day.
Consume less sugary and acidic foods and drinks.
Avoid smoking and tobacco products.
Schedule routine dental checkups every six months.

Although poor oral health is not the number one risk factor for heart disease, doctors still recommend that patients take good care of their teeth to prevent other diseases and infections and for an overall great smile.