Category Archive

Lifestyle and Wellness

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.

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.

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.

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:

  1. 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.
  2. 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.

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.

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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
Man with toothache

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.
man brushing teeth in bathroom

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.

ADA recommends seeing a dentist twice a year.

Source:

https://my.clevelandclinic.org/health/diseases/24099-rejection-sensitive-dysphoria-rsd

https://www.webmd.com/add-adhd/rejection-sensitive-dysphoria

https://www.psychologytoday.com/us/blog/friendship-20/201907/what-is-rejection-sensitive-dysphoria

https://www.healthline.com/health/mental-health/rejection-sensitive-dysphoria

https://psychcentral.com/adhd/what-is-rejection-sensitive-dysphoria

https://www.verywellhealth.com/rejection-sensitive-dysphoria-5224953

https://neurodivergentinsights.com/blog/how-to-deal-with-rejection-sensitive-dysphoria

https://www.npr.org/2023/11/03/1200586419/why-rejection-hurts-so-much-and-how-to-cope

The Great Outdoors and Black Mental Health

Kaylon Walton 2025 February, Lifestyle and Wellness January 12, 2025
Woman running outside

Spending time outdoors plays a significant role in reducing and improving mental health.

Studies have found that time spent outside in a natural environment regulates the sympathetic nervous system, helping to decrease a myriad of mental health issues such as stress, PTSD, depressive disorders, and ADHD — many of which are top issues plaguing the Black community.

In a 2021 survey on Outdoor Participation trends taken after COVID-19 lockdowns, it was reported that only 9% of Black people spend time outdoors for recreation purposes, compared to 72% of White people. Blacks also held the lowest participation rate, with only a 0.3% annual increase from the past three years.

Why Aren’t More Black People Spending Time Outside?

Systemic Inequities – Some researchers have theorized that Black people spend less time outside due to psychological pain caused by a prolonged history of stigma and discrimination. Urban environments of the 19th to 20th century were filled with unsafe living conditions and were known to house people of color and immigrants, while clean and green environments were reserved only for white people. In 1931, recreational parks such as the California State Park Commission sought to preserve their grounds for the “Nordic” race. Proponents of eugenics and conservationists believed that Nordics were more capable of controlling wilderness environments, while those they deemed inferior were incompetent. The opening of the National Park Service in 1916 prohibited admissions to Black Americans. Although Jim Crow laws were removed in 1965, many national parks, pools, campgrounds, and beaches in the South maintained segregation practices, leaving small, unappealing sections of recreational spaces for Blacks. Today, statistics show that many Black Americans live in polluted inner-city environments with fewer trees and less grass. This contributes to mental health issues and limits accessibility for Black families to enjoy the benefits of nature.

Misconceptions – There is a common false belief that “Black people don’t hike.” Since the beginning of time, every racial and cultural group have vastly engaged in the great outdoors, whether for survival or leisure. Notable African American figures who participated in outdoor ventures include hiker Robert Taylor and surfer Nick Gabaldon. In the past decade, numerous nonprofit groups focused on increasing Black people’s involvement in outdoor activities has emerged. These groups aim to dismantle stigmas and stereotypes about Black people spending time in nature and provide opportunities to combat mental health problems.

Ways Nature Can Improve Mental Health

In recent years, conservationists and other environmental activists have protested for more green spaces in urban areas. Studies conclude that people who live near green spaces are more physically fit, happier, and likely to live longer. Here are some more ways nature benefits mental health:

  • Stepping outside even for only five minutes can significantly improve emotional well-being.
  • Receiving direct sunlight can help improve sleep and decrease depression symptoms.
  • Being outside promotes the motivation to exercise.
  • Spending time in nature, whether by picnicking or by going for a walk, encourages relaxation and focus.
  • Nature promotes civic engagement and nurture social connections, such as community gardens.
Happy peaceful man relaxing in the forest

For more information about the Black Nature Conservation nonprofits, visit https://www.braidedseeds.org/bipoc-resources-blog/blackoutside.

Stepping outside even for only five minutes can significantly improve emotional well-being.

In a 2021 survey on Outdoor Participation trends taken after COVID-19 lockdowns, it was reported that only 9% of Black people spend time outdoors for recreation purposes.

Source:

https://outdoorindustry.org/wp-content/uploads/2015/03/2021-Outdoor-Participation-Trends-Report.pdf

https://pubmed.ncbi.nlm.nih.gov/22270487/

https://www.thementalhealthcoalition.org/black-mental-health-roadmap/?gad_source=1&gclid=CjwKCAjwreW2BhBhEiwAavLwfB1DO6Y_O-l03LS-5OR59PRydUhFjX6M6JUIvr8f8XkfXhcIVyPyuRoCmnwQAvD_BwE

https://www.cnn.com/2021/12/14/us/national-parks-history-racism-wellness-cec/index.html

https://www.nyhistory.org/blogs/redwoods-and-hitler-the-link-between-nature-conservation-and-the-eugenics-movement

https://www.americantrails.org/resources/the-arch-of-history-is-long-but-it-bends-towards-justice

https://appalachiantrailhistory.org/exhibits/show/african-americans-on-the-appal/robert-taylor#:~:text=Robert%20Taylor%20is%20a%20relatively,with%20various%20people%20and%20magazines

https://www.smconservancy.org/wp-content/uploads/2015/06/Nick-Gabaldon.pdf

https://www.healthline.com/health/health-benefits-of-being-outdoors

https://www.epa.gov/G3/green-streets-and-community-open-space

Understanding Respiratory Virus Season

2025 January, Lifestyle and Wellness December 23, 2024

From late fall to early spring, we often hear people refer to these cooler months of the year as respiratory virus season.

This is the period where various viruses that affect the respiratory system become more prevalent, and you see an uptick in certain conditions, including:

  • Influenza (Flu): The flu is highly contagious and can lead to severe illness, especially in vulnerable populations like the elderly, young children, and those with chronic or underlying health conditions. Symptoms usually include fever, cough, sore throat, body aches, and fatigue.
  • Respiratory Syncytial Virus (RSV): RSV is an infection in the lungs and respiratory tract that commonly effects infants, young children, and people over 75. RSV can lead to bronchiolitis and pneumonia in severe cases. Symptoms can range from mild cold-like signs to more severe breathing difficulties.
  • Common Cold Viruses: The common cold infects the nose, sinuses, and throat, and it can be spread through droplets in the air or on surfaces. Symptoms typically include a runny or stuffy nose, sneezing, sore throat, and cough. While usually mild, colds can contribute to more serious respiratory issues, especially in those with existing health problems.
  • Coronaviruses: Before the pandemic, coronaviruses were already known to cause common colds. However, the emergence of COVID-19 brought significant attention to this virus.

Factors Contributing to Respiratory Virus Season

Several factors contribute to the increase in respiratory viruses during this time of year, such as changes in the weather and temperatures, family members returning to school or work, and holiday gatherings.

Colder temperatures and lower humidity can dry out the mucous membranes in the respiratory tract and make it easier for viruses to enter the body. Additionally, people tend to spend more time indoors, increasing the chances of virus transmission in close quarters.

With children returning to school, there is a higher likelihood of spreading viruses. Schools and daycare centers can become hotbeds for respiratory infections since kids are often in close contact with one another.

The holiday season is known for large gatherings and bringing friends and family together. This creates opportunities for viruses to spread, especially paired with travel and shared meals.

Spending more time indoors increases the chances of virus transmission in close quarters.

Prevention Strategies

Some ways you can help reduce your risk of getting sick include:

  • Vaccination: Getting your flu and COVID-19 vaccine is one of the most effective ways to prevent getting sick. The flu and COVID-19 are known for their ability to mutate, which is why annual vaccinations are recommended. In some cases, vaccines are also available for RSV, especially for high-risk infants.
  • Good Hygiene: Regular hand washing with soap and water can help eliminate viruses, along with using hand sanitizer and avoiding touching your face and covering coughs and sneezes to prevent the spread of germs.
  • Stay Home When Sick: If you or a family member show symptoms, stay home to prevent spreading illness to others.
  • Healthy Lifestyle: Maintaining a healthy diet, staying hydrated, exercising regularly, and getting enough sleep can strengthen your immune system, making it more resilient against infections.

Respiratory virus season is a challenging time for many, but recognizing contributing factors and doing your part to prevent the spread can help communities better navigate the season.

Source:

https://www.tuftsmedicine.org/about-us/news/your-guide-seasonal-respiratory-illnesses

https://www.lung.org/blog/respiratory-virus-season-prevention

https://www.cdc.gov/rsv/vaccines/index.html

https://www.cdc.gov/covid/vaccines/stay-up-to-date.html

Complex Post-Traumatic Stress Disorder

2025 January, Lifestyle and Wellness December 23, 2024

Many types of trauma are temporary. However, some forms of trauma can be chronic and ongoing. A person may endure certain traumatic experiences repeatedly for months or even years.

Post Traumatic Stress Disorder (PTSD) can arise from any type of trauma — a car accident, natural disaster, or near-death experience — but Complex Post Traumatic Stress Disorder (C-PTSD) typically develops from long-term or repeated trauma, such as:

  • Domestic violence
  • Childhood neglect or abuse
  • War
  • Torture, sex trafficking, or slavery
  • Sexual abuse

Paired with experiencing a traumatic event, other factors can increase someone’s risk of developing C-PTSD, including that harm coming from someone they trusted or feeling they were unable to escape the repeated trauma.

Understanding C-PTSD and the Symptoms

C-PTSD is more than just feeling sad or scared. It can affect how a person thinks, feels, and acts. According to the Cleveland Clinic, C-PTSD is a newer diagnosis and research is lacking on how common the condition is, but experts estimate that it may affect 1–8% of the world’s population.

People with C-PTSD might experience a variety of symptoms, such as:

  • Reliving the traumatic events, as if they are happening all over again, through flashbacks.
  • Avoiding places, people, or situations that remind them of the trauma.
  • Having feelings of hopelessness or believing that they are worthless.
  • Feeling very angry, sad, or anxious most of the time, or sometimes feeling numb.

People experiencing C-PTSD typically have additional symptoms, such as chronic issues with emotion regulation, identity and sense of self, and relationships.

How Can People Get Help?

There’s no specific test to diagnose C-PTSD, but it’s important for anyone who thinks they might have C-PTSD to talk to a mental health professional, like a therapist or counselor. They can determine a diagnosis by discussing your symptoms, medical history, mental health history, and any exposure to trauma.

3.8% of the adult population in the United States has complex post-traumatic stress disorder (CPTSD).

Some ways to get help include:

  • Therapy: This can include cognitive processing therapy, prolonged exposure therapy, EMDR (eye movement desensitization and reprocessing), or dialectical behavior therapy
  • Support Groups: Meeting others who have similar experiences can provide comfort and understanding.
  • Self-Care: Taking care of oneself through exercise, hobbies, and spending time with friends can also help improve mood.
  • Medication: A healthcare professional may prescribe antidepressants, anxiety medication, or sleep aids to help with recovery and treatment.

If you or someone you know is facing difficulties, it’s crucial to reach out for help and know that it’s okay to talk about it. If you or someone you know is having thoughts of suicide, a prevention hotline can help. The 988 Suicide and Crisis Lifeline is available 24 hours a day at 988. During a crisis, people who are hard of hearing can use their preferred relay service or dial 711 then 988.

Source:

https://www.medicalnewstoday.com/articles/cptsd-vs-ptsd

https://my.clevelandclinic.org/health/diseases/24881-cptsd-complex-ptsd

Setting Realistic Health Goals

2025 January, Lifestyle and Wellness December 23, 2024

In a world full of quick fixes and perfect images, it can feel overwhelming when you want to transform your lifestyle into a healthier one. Setting goals in place that are realistic and attainable can allow you to build a clear path to improvement, stay motivated, and ensure the progress you make is meaningful so the habits you create last a lifetime.

Goals are an important tool in many aspects of life — career, financial, travel — and your health is no exception. When it comes to taking care of yourself, setting attainable and sustainable goals can help improve your quality of life.

Goals You Can Set

Everyone’s health journey is unique, and you should set goals tailored to fit your lifestyle and preferences so it’s easier to stay committed.

Move Daily — Try to get at least 45 minutes of moderate exercise each day. This doesn’t have to be done in a single 45-minute session. In fact, you may be more successful if you break it up throughout the day. Try stretching for 10 minutes in the morning, taking a 15-minute walk after lunch, finding a set of stairs to climb for 5 minutes during the workday, dancing to a 5-minute song in the evening, and stretching for another 10 minutes while winding down and watching your favorite TV show. Remember, activities like housecleaning and gardening also count.

Prioritize Quality Sleep — For many of us, it’s rare to get enough sleep in today’s fast-paced world. Sleep is oftentimes one of the first things to get deprioritized when life gets hectic. Setting a goal to go to bed at a certain time or get a set number of hours of sleep, can have positive effects on both your physical and mental health. Ways to support getting better sleep include establishing a consistent bedtime routine and reducing screen time an hour before going to sleep.

Upgrade Your Nutrition — When looking to improve eating habits, many immediately think of restrictive dieting and cutting out most of the foods you enjoy. However, a realistic and impactful change you can make is ADDING to your meals versus depriving yourself. For example, if you love having a burger and fries, consider adding a side salad for more fiber, including colorful ingredients (lettuce, onion, tomato) to your burger, and opting for sweet potato fries and a whole wheat bun. You can satisfy your craving while also getting essential carbs, protein, fiber, and healthy fats. Set a goal to make healthier swaps and incorporate more nutrient-dense foods.

Don’t Skip Preventative Care — Have you missed your annual physical? When was the last time you visited the dentist or had routine bloodwork done? Staying up-to-date on preventative care and health screenings is valuable in the long run and may help you avoid chronic illness or catch a more severe situation early on.

One in four U.S. adults are sitting for longer than eight hours each day, and this lack of activity is bad for mental and physical health.

But don’t stop there, the list of possibilities goes on:

  • Getting outside a couple times a day for fresh air and some vitamin D — but don’t skip the SPF!
  • Setting aside 10 minutes during the day to practice meditation, mindfulness, and deep breathing.
  • Reducing the amount of time spent scrolling on your phone or browsing social media.
  • Upping your water intake in the morning and around meal and snack times.

And finally, consider a goal to not throw in the towel when things get hard. We all go through chaotic times and difficult seasons, but having realistic health goals in place can help you navigate obstacles by providing a sense of purpose and focus. Working toward a goal, even a small one, can boost your self-esteem and remind you that you can accomplish more.

Sources:

https://www.healthline.com/health/fitness/10-ways-to-move-more

https://www.health.harvard.edu/heart-health/why-you-should-move-even-just-a-little-throughout-the-day

https://newsinhealth.nih.gov/2021/04/good-sleep-good-health

https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/how-can-i-eat-more-nutrient-dense-foods

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983

https://www.cdc.gov/chronic-disease/prevention/preventive-care.html

Understanding the HPV Vaccine

2024 December, Lifestyle and Wellness November 18, 2024

The HPV (human papillomavirus) vaccine helps protect against certain types of HPV. HPV can lead to various cancers, including cervical, anal, vaginal, vulvar, penile, and oropharyngeal (throat).

The HPV vaccine is typically administered as a series of shots over several months, with the specific schedule based on the type.

Gardasil 9: This vaccine protects against nine types of HPV, including those most likely to cause cancers and genital warts. The standard schedule is two doses given six to twelve months apart for individuals starting the series before their 15th birthday. Three doses are recommended for those starting the series at age 15 or older, or for individuals who are immunocompromised.

Cervarix: This vaccine protects against two types of HPV (types 16 and 18) that cause most cervical cancers. It’s approved for use in females only. Cervarix is also given in a series of three shots over six months.

Overall, the HPV vaccine is widely available and recommended for adolescents and young adults, ideally before they become sexually active, to maximize its effectiveness in preventing HPV-related cancers.

The HPV vaccine is usually administered in the upper arm or thigh, depending on the recipient’s age.

Cost of the HPV Vaccine

Most health insurance plans cover the HPV vaccine as part of routine preventive care, especially for adolescents and young adults, without charging a copayment or coinsurance, as long as an in-network provider provides the services. However, it’s important to check with your insurance provider to confirm coverage and any potential out-of-pocket costs associated with the vaccine.

Protecting Against HPV

Vaccination remains the most effective and reliable method for preventing HPV infection and its potential complications. The following can also help reduce the risk of HPV infection and its associated health consequences:

  • Using condoms during sexual activity can reduce the risk of HPV transmission. While condoms may not provide complete protection against HPV, they can significantly lower the risk of infection.
  • Regular screenings for HPV-related cancers, such as Pap smears for cervical cancer, can help detect abnormalities early and facilitate timely treatment.

Source:

https://www.cdc.gov/hpv/parents/vaccine/six-reasons.html

https://www.cdc.gov/vaccines/vpd/hpv/public/index.html

https://www.kff.org/womens-health-policy/fact-sheet/the-hpv-vaccine-access-and-use-in-the-u-s/. (Vaccine financing section specifically)

https://www.womenshealth.gov/a-z-topics/human-papillomavirus

https://www.fda.gov/vaccines-blood-biologics/vaccines/cervarix

https://www.gardasil9.com/patient-a

https://www.cdc.gov/vaccines/vpd/hpv/public/index.html

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