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Healthy diet, exercise can help those adhering to pandemic's stay-at-home orders

Public health sciences expert Graham Colditz, MD, DrPH, says those confining themselves to their homes can take steps to stay mentally and physically healthy, the most important of which involves being kind to oneself. Colditz and psychiatrist Jessica Gold, MD both of Washington University School of Medicine in St. Louis offer advice about how to lower stress levels and stay healthy during the pandemic.

A new episode of our podcast Show Me the Science has been posted. At present, we are highlighting research and patient care on the Washington University Medical Campus as our scientists and clinicians confront COVID-19.

The St. Louis region and most of the United States are under stay-at-home orders, meaning that aside from reporting to essential jobs that require attendance, and trips to the grocery store, drug store or other necessary errands, most people are spending more time at home than ever before.

This weeks podcast features experts in maintaining ones physical and mental health while isolated. Washington University public health sciences expert Graham Colditz, MD, DrPH, studies how small changes in behavior can have a big impact on health. As the COVID-19 pandemic continues to affect all of our lives, he has been writing about the need to stay home and maintain social distancing, as well as the potential pitfalls of ignoring those measures.

This week, we also hear from Jessica Gold, MD, an assistant professor of psychiatry, who works with college students and young adults. She says stress caused by the pandemic, combined with emotional and social implications of stay-at-home orders, contribute to anxiety, depression and post-traumatic stress disorder for many. Gold offers strategies that might help some people avoid those complications.

The podcast, Show Me the Science, is produced by the Office of Medical Public Affairs at Washington University School of Medicine in St. Louis.

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Jim Dryden (host): Hello, and welcome to Show Me the Science, a podcast about the research, teaching and patient care, as well as the student, staff and faculty, at Washington University School of Medicine in St. Louis, Missouri, the Show-Me state. My name is Jim Dryden, and Im your host this week. Weve been focusing these podcasts on the COVID-19 pandemic and Washington Universitys response. And this week, were talking with some experts who speak to the problems that are faced by those of us who are pretty much confined to our homes these days. Things like anxiety, depression, even substance use or overeating. Graham Colditz is an epidemiologist and public health expert at Washington University.

Graham Colditz, MD, DrPH:We can still exercise outside and keep distance, but the work-from-home model of sitting down for 12 or 18 hours a day is sort of the exact opposite of the healthy lifestyle that we clearly aim for.

Dryden:He says that as necessary as distancing is, its also stressful. And he has some ideas about things that might help us lower those stress levels to keep us as healthy as possible while we try to wait out the pandemic. Well also speak to Jessi Gold, a psychiatrist who works with a number of college students and young adults.

Jessica Gold, MD: There are higher rates of people using crisis text line and calling crisis hotlines right now. And its not for suicide, but its for this, like, anxiety, worry, concern thing.

Dryden: She has some ideas about maintaining mental health during these shelter-at-home days. But first, Colditz says one of the biggest stressors many of us face is that when were fortunate enough to work from home, many of us actually put in longer hours.

Colditz: And your work day is expanded because some of your colleagues are sharing childcare with their partners. So one works in the morning; one works in the afternoon. And then, they clean up e-mail at night when kids are asleep, and you get the e-mail when theyre cleaning up. Yeah, to me its made the work day as long as youve got a colleague whos awake, you can be getting an e-mail that you wouldnt have been getting. One of the things Ive done for some time is try to leave my cellphone at home alone on its own on Saturday because if my wife and I are out, and the kids want to contact us, theyll call their mom anyway, right? Theyre not going to call me first. And so Im not tempted to look at e-mail messages and things. Making that effort to disconnect is key.

Dryden: Some people, including some who currently live in my house, have spent a long time trying to stay healthy by going to the gym, swimming at the Y, taking yoga classes, that sort of thing. All of which are kind of bad ideas now. What are some better ideas?

Colditz: The keeping distance, obviously, is key for protection of our overall population and crushing the curve. The goal of staying active still has to be respected, maintained, but we have to adjust how we can do that. We can still exercise outside and keep distance, but the work from home model of sitting down for 12 or 18 hours a day is sort of the exact opposite of the healthy lifestyle that we clearly aim for. And so finding ways to build the standing, moving around, whether you put a timer on to go off every 30 minutes, move around, stand up, put activity back into their life, replacing the trip to the gym.

Dryden: Your research often focuses on how some seemingly smaller things can, over time, have big effects on health. And I wonder what sort of effects you think this quarantine might have? If we dont get sick, thats a good effect. But what about some of the negative effects? And other than standing, how might we mitigate some of those?

Colditz: Sure. So the other challenge that we have is call it the social isolation. People are using the term social distancing, but we really want physical distancing and social engagement, cut off from the media for our mental health. It really pays off to disconnect from all of that flood of news from time to time. And then the other issue really comes back often to diet, the other part of the balance. So if were sitting at home and doing all of this, do we start munching more? Were sitting beside the refrigerator or around the corner from the refrigerator, and suddenly access to food and snacks that we dont have at work is there at home. And can we still structure this so were starting the day and stopping the day? Ive got co-workers who put a timer on to run, to exercise at 4:00 PM so they actually can stop the day to transition. Otherwise, the workday, the work night, the weekend are just seven continuous days. So life builds some pattern back to actually give us some better mental structure for surviving this really dramatic change in the way we live that happened literally overnight.

Dryden: Is it a problem if somebody has not gotten into a pattern yet?

Colditz: If you look across 100 of your peers either in the city or across the country, not everyone has got to a new work set of habits and environment. So my read is this is going to be a continually changing environment. So again, can you think, instead of talking to someone on the phone, you can go outside and go for a walk and talk on the phone so you get exercise and the call done? In the first week you might never have thought about that. Change up some of these strategies so were getting the work done, staying healthy and working to ultimately get past this pandemic.

Dryden: Not to share too much, but in my family, our daughter is home from Chicago waiting this out. And my wife is in the house all the time; Im in the house all the time. We like each other, but its an awful lot of time to spend together.

Colditz: The cabin fever in the way you describe with too many close family members in close quarters just for more than we can bear. Again, is that an opportunity to break the habit? Maybe you used to walk with your dog and your partner. And now, all of a sudden, youd rather
take a walk on your own. Absolutely, finding ways to build boundaries and structures that are going to be quite different from the five days at work and two days at home when youre at home 21 days in a row.

Dryden: And one of the first things that you said was, Be kind to yourself. Is that the foundation of all of this?

Colditz: In fact, we think it really is. Were all thrown into this with, Ill say, almost zero preparation, no training program to do this. And so you can see news anchors in their living rooms. Everyones adjusting. Relaxing a little on our expectations is really an essential first step to opening the potential adjustment and modification to how were living, how were working.

[music plays]

Dryden: Graham Colditz says its important to remember that were all going through this together, and none of us have done anything quite like this before. That can cause us stress and anxiety according to our next guest.

Gold: Im Dr. Jessi Gold.

Dryden: Lets start from the idea that were basically all a little more anxious now, and you include yourself in that. Can you give me an example?

Gold: Anxiety comes from the unknown, and absolutely everything is unknown. And we dont have answers to anything. And I cant answer any question that anyone asks me like, When is this going to end? or When can we leave our houses, and when will my family be able to talk to my family in person? or like, When will people stop being killed by this virus? All these questions, I dont have answers to any of them. So when did I know that I was affected? I think I have a lot of friends and family that are on both coasts, so I think I started to realize I was affected when I noticed they were affected. Worrying and concern for what they are experiencing, what they might experience, the kind of stuff that they might be seeing and just kind of not sleeping as well and needing to voraciously stay up and read and look at social media in a way that felt unhealthy to me. Even though I like social media, and Im often up and reading social media, I did feel like I had probably entered a hyper overdrive state of needing to do it. And that was about when I was like, Oh. Yes, this is affecting me too.

Dryden: I assume that translates into a lot of secondary emotions, that anxiousness, like anger, sadness. Underlying chemical changes like higher levels of stress hormones. What can we do?

Gold: Try to figure out what you know works for you. So sometimes people have already thought about that because they went to therapy before, or theyve thought through it before, and they just havent thought about it in a while. So stopping and thinking about what were their coping skills in the past and even writing them down. So writing down what those things are that help us so we can go to them when were feeling really anxious or angry or sad. Like some people like mindfulness. So that really just means, kind of, getting out of your head and out of the emotions and getting more into the moment of like, What am I feeling right now? What am I seeing right now? Exercise works. So if youre a person who likes to exercise, you can definitely do that. You have to keep distance from people, but you can still go outside right now. There are a lot of exercise things that are using virtual you can go do classes online, or people are giving free yoga classes online and things like that which are pretty cool. Some people journal. Those are just a couple of skills that work for people.

Dryden: Wondering whether you think that come June or July, well have a lot more clinically depressed, anxious, obsessive-compulsive, post-traumatically stressed people who were sort of triggered by this pandemic.

Gold: I mean, I think so. We dont have a lot of evidence to go off of from past pandemics. So what we know is not super applicable. But what we see would suggest that there should be some sort of aftermath. There are higher rates of people using crisis text line and calling crisis hotlines right now. And its not for suicide, but its for this, like, anxiety, worry, concern thing. But I think we dont have that kind of evidence to build off of. We can just make assumptions that we will have higher rates of all of it.

Dryden: You work with college students. Are there special problems associated with them heading home during this pandemic?

Gold: Their roles do shift when they go home, and kids do really like going to college to get away, and going home and being home for a long period of time does make for a really different situation. And I think people forget about that when they think about how easy it is. Like, Oh, we just sent them home, and theyre home, and thats all. But it is really different for people.

Dryden: How much do people miss the interactions that they used to have several times a day in the office?

Gold: Yeah. I mean, we definitely take that for granted. Walking down the hallway and saying, Hi to a co-worker, that was just something you did because thats what you had. But I think people who are like, I am an introvert still do so much socializing that they dont even realize. You see people in class even if you dont talk to them. You see the mail man. You see people when you go check out at the grocery store. And I think we take all of that for granted, and maybe we wont anymore. It would be a nice aftermath of this if we then go to restaurants, and people are putting their phones down in conversations. We have so many day-to-day social interactions that we dont even realize we have.

Dryden: What do you see as the biggest risks for us, the biggest mental health risks from this entire experience?

Gold: Self isolation. Isolation is a risk. Loneliness is a risk. Coping skills. So falling back on poor coping skills like substance use, eating disorders would be something that would be at high risk of being something that people would turn to because its a way to control something: I cant control the outside world, but I can control what goes into me. Alcohol. Im sure youve heard people being like, Im just home. I just want a glass of wine after work now. And a lot of people are drinking a lot more.

Dryden: Im assuming youre seeing your patients by Zoom or FaceTime or something now. Are you seeing an uptick in problems in the patients that you are seeing now?

Gold: Its mixed, actually. So for a while, it was like people were in this phase, I need to do food and safety. Which is like, How do I figure out my food? How do I get safe? And how do I not die of this disease? And from my college kids, it was also like, How do I figure out online classes and getting my stuff back from school and living at home with my parents? So these immediate things. And now, were getting to the phase where some of that is getting handled or has been handled. And now, people are starting to settle more into like, Oh, now Im maybe anxious or sad. Or Oh, whats that feeling? And so theres more of that coming out. There are also some people that are actually doing amazing with being in isolation. People who actually have pretty bad social anxiety and maybe would have done better with online classes, but never would have chosen it. So people who Ive been a little bit surprised have done quite well. So I do have a group of people like that.

[music plays]

Dryden: Both Gold and Colditz say making small changes during these next several weeks can have a big impact on our physical and mental health. Both say trying to make a schedule is very important, as is making sure to move around regularly even if its just getting up from the computer to take a quick walk. Show Me the Science is a production of the Office of Medical Public Affairs at Washington University School of Medicine in St. Louis. The goal of this project is to keep you informed and maybe teach you some things that will give you hope. Thanks for tuning in. Im Jim Dryden. Stay safe.

Washington University School of Medicines 1,500 faculty physicians also are the medical staff of Barnes-Jewish and St. Louis Childrens hospitals. The School of M
edicine is a leader in medical research, teaching and patient care, ranking among the top 10 medical schools in the nation by U.S. News & World Report. Through its affiliations with Barnes-Jewish and St. Louis Childrens hospitals, the School of Medicine is linked to BJC HealthCare.

See more here:
Podcast: Preserving mental, physical health while isolating at home - Washington University School of Medicine in St. Louis

Dont you just love the current pandemic gobbledygook? Reading too much of it can be harmful to you. Phrases like social distancing, flattening the curve, frontline warriors, and quarantine, just spin up frightful emotions.

One thats caught my attention is essential business. Today, its all about opening these essential businesses as quickly as possible. In this, my 31stdaily emotional education piece, I will focus on an unusual essential business, yet one thats always been quintessential and indispensable for living well. I believe our lives hang on this essential business.

This cardinal essential business is self-efficacy,believing in your confidence to deal with various circumstances and situations in life. This essential business was first described by psychologistAlbert Bandura, Ph.D. in 1977.

Your belief in your ability to perform in difficult situations and to produce specific goals influences the energy you expend towards reaching for those goals.Self-efficacy influences how you feel about yourself and helps shape how successful you will be in achieving your lifes goals. Your belief in your ability to succeed in a particular situation, how you think, act, and how you feel about yourself in the world are pretty essential, wouldnt you agree? Wouldnt you prefer to be motivated and committed to a lifelong healthy lifestyle, feel non-anxious, non-depressed, be socially connected, happy, filled with self-acceptance and have an optimistic outlook on life?Youll find these by keeping your self-efficacy essential business open 24/7.

From exercise to eating, smoking cessation to self-management of chronic disease, and alcohol use to pain management, self-efficacy is certainly an essential business, one that need remain open and at the forefront of our lives now during COVID-19, and always. It is at the forefront of ourhealthy behaviors. And like most of life, it rests on the notion, the link is what your think.

You can easily spot those with strong self-efficacy, especially during the challenges COVID-19 bring. They recover from any setback and disappointment quickly, they see opportunity during adversity, and they continue committed to achieving their goals regardless of the obstacles the pandemic has presented.

People with a weaker sense of self-efficacy are those who are avoiding any challenging undertakings now, are focused on the negative, and are losing or have lost confidence in their ability to get through the strains of this time.

Self-efficacy isnt something you are born with. The good news is its a psychological skill you can build. Here are the four ingredients youll need;

1.Personal mastery experiences your past successes improve your belief that you can do it again. Hey, Ive done this before with success.

2.Vicarious social modeling seeing others who are similar to you succeed will help. If s/he can do it, I can do it.

3.Social persuasion who doesnt like compliments, high-fives, encouragement, and other positive reinforcements?You rock!

4.Physiological responses the way you perceive and interpretyour moods, physical reactions, and stress levels will impact how you feel about your abilities in a particular situation. Yes, the link is what you think.

Heres a quick 10 item scale, the General Self-Efficacy Scale, that you can take right now to measure your self-efficacy tank.

Rate yourself on a scale of 1 to 4:

1=Not at all true, 2=Hardly true, 3=Moderately true, 4=Exactly true

The higher your score, from 10 to 40, the greater the probablity that youll stick with your goals, have favorable emotions, be more optimistic in your outlook and create more satisfaction in your daily lifeand see this COVID-19 time filled with opportunities to continue growing.

Here are someguidelinesto grow your essential self-efficacy:

1.Challenge your negative self-assumptions Is my thought true? Would a kind and helpful person say this to another person? If not, what makes me say this to myself? What do I get out of thinking this about myself? If I make myself feel badly, or abandon a healthy lifestyle by thinking this way about myself, hows that helping me now? Make a list of at least five of your strengths and createother ways to manage your thoughts about living better now.

2.Ensure early success and celebrate every step forward choose activities that you know for certain youll be successful in, then slowly move up the ladder, each time, achieving more and more to build your self-confidence and the I can do it attitude. Too many easy successes though may lead you to give up when you do bump into failure. So enthusiastically set challenging, achievable, realistic goals, and enjoy the process of moving forward.

3.Watch others succeed in the activity you want to take on better if they are similar to you, so neighbors, friends, co-workers, family members, all can give you the boost in your self-efficacy level. Be careful, though, not to compare yourself to those who are way ahead the compare and despair syndrome can be a killer. And remember, everyone began as a beginner.

4.Find a supportive, affirmative voice experienced fitness and health coaches, emotional educators, physicians and others in health care are skilled in helping people find appropriate self-encouragement. Be on the lookout for positive feedback to strengthen your self-efficacy.

While government and the public fight about whats an essential business and whats not, protest about how soon an essential business should reopen, your life hangs on this essential business. Keep it open 24/7.

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Why Your Life Hangs on This Essential Business - Thrive Global

LAS VEGAS, April 21, 2020 /PRNewswire/ --(OTC:BOMH)Boomer Naturals, a health and wellness company, has partnered with iconic lifestyle brand Tommy Bahama, on a co-branded collection of wellness products. The Tommy Bahama+Boomer Naturals collection features CB5, the breakthrough new plant-based, doctor-formulated alternative to CBD. This partnership brings together two companies dedicated to relaxation and healthy living, combining Tommy Bahama's legacy of style, quality and comfort with Boomer Naturals' commitment to health and wellness.

Tommy Bahama+Boomer Naturals CB5products are a patent-pending plant-based blend that contain no CBD or THC and all ingredients in CB5 are on the FDA's GRAS (Generally Recognized as Safe) list. Created to enhance a healthy, relaxed island lifestyle, the Tommy Bahama+Boomer Naturals wellness products are designed to help alleviate issues like pain, difficulty sleeping and anxiety. CB5 products come in different sizes, flavors, and applicationsincluding Tinctures, Gummies. Pain Relief Roll-on and cream as well as two products for Pets.

"We are very excited about the partnership with Boomer Naturals and the opportunity to extend our brand into the wellness category," said Doug Wood, CEO of Tommy Bahama. "Our collaboration with Boomer Naturals and their proprietary CB5 formula allows us to offer wellness products to our guests that promote health and well-being. It's one more way Tommy Bahama can help our guests to live a relaxed and healthy lifestyle."

"Tommy Bahama and Boomer Naturals are a perfect fit and we are proud to partner with such a well-respected brand," said Mike Quaid, CEO of Boomer Naturals. "Our goal at Boomer Naturals is to help people live a balanced and healthier life, and we think that's something Tommy Bahama's guests are interested in, too. They enjoy life and want to live it to the fullest.Our line of Tommy Bahama+Boomer Naturals CB5 products will help them do just that."

Tommy Bahama+Boomer Naturalswellness collection is currently sold at Tommy Bahama retail stores and online at tommybahamawellness.com.

About Boomer NaturalsBoomer Naturals is a wholly owned subsidiary of Boomer Natural Holdings, a publicly traded company (OTC:BOMH).Boomer Naturals is a full-service wellness company that provides products and services to enhance well-being and increase quality of life. Established in 2019, Boomer Naturals has created an all-natural doctor formulated alternative to CBD, known as CB5. Boomer Naturals products can be used to help overcome symptoms associated with physical, mental, and emotional well-being challenges. Product lines include CB5, Golf CB5, Pet CB5, SKIN Sunscreen, Masks and Hand Sanitizers and medical grade skin care. Boomer Naturals products are available online at BoomerNaturals.com, Boomer Naturals retail stores, and the finest golf shops and resorts across the country. For more information, please visit http://www.boomernaturals.com.

SOURCE Boomer Naturals

http://www.boomernaturals.co

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Boomer Naturals and Tommy Bahama Partner on New Co-Branded Wellness Collection - PRNewswire

If the uncertainty around the coronavirus pandemic has you feeling powerless, maybe a reminder that lifestyle can profoundly shape your health is just the antidote you need.

From the food and drink we choose to how active we are, we can claw back some control by going back to healthy basics, says public health advocate Sandro Demaio.

"It's critical that people take care of their physical and mental health at the moment," says Dr Demaio who is also CEO of VicHealth.

"A lot of things we do to maintain our connection and routine have gone out the window."

A healthy diet, regular exercise, not smoking, limiting the alcohol we drink and getting nourishing sleep might not sound exciting but they are proven cornerstones of a healthy lifestyle, Dr Demaio points out.

And there's not a superfood or yoga pose that can compete with this approach.

It's true that to prevent infection with coronavirus, hand washing and social distancing are our best defences until a vaccine arrives.

But it pays to remember the basic pillars of good health help fend off a range of chronic diseases every bit as unwelcome as COVID-19. These include heart disease, cancer and diabetes.

Refocusing on a healthy lifestyle can also leave us in better shape to face the corona crisis in the shorter term by boosting our immunity and supporting good mental health, Dr Demaio says.

Moderate to vigorous exercise such as brisk walking and cycling, for instance, can bring about several positive changes in your immune system, including enhanced movement of important immune cells through the body.

Although these changes are temporary, each exercise session represents a boost that reduces the risk of infection over the long term.

There are many ways to continue an exercise program even when you are physically distancing.

A healthy diet too can enhance immunity by providing essential vitamins and minerals and by encouraging a wide range of good bacteria in your gut.

Recent research has shown these bugs play an important role in supporting the body's immune response to infection and can even boost your mood.

Eating a wide range of plant-based foods seems to be helpful in nurturing the right bacteria, along with natural yoghurt and fermented foods like Korean kimchi and German sauerkraut.

The Dietitians Association of Australia has tips for planning our pantry during the pandemic while LiveLighter suggests some recipes you can make with your staples once you're stocked up.

Good sleep is also vital for immunity and it helps our mood and our ability to cope with stress as well. The Sleep Health Foundation has a fact sheet with useful tips.

While you might be tempted to reach for alcohol to help you cope, it can increase our susceptibility to infection. It can also interfere with sleep and make you more prone to anxiety and depression.

There are healthier ways to manage stress than alcohol (such as relaxation and meditation). And Dr Demaio suggests if you must keep beer and wine in the house, storing it in a cupboard rather the fridge can help minimise impulsive drinking.

"Now more than ever we need to remind Australians how important it is to stay healthy, despite many of us understandably feeling stressed and anxious," says Ms Melissa Ledger, who oversees the LiveLighter healthy lifestyle program, funded by the Western Australian Government.

"We know that the healthier we are, the better off we are to manage infections like the common cold. It's possible it will also help us with this current virus, although it's too early to say," she says.

"That's one of the great things about making changes or maintaining healthy routines at the moment. It will keep you healthy now and for the long-term too."

The current pandemic won't last forever and "if we let unhealthy habits become normal, it's really hard to kick those habits later on," Ms Ledger says.

If you're a smoker, health experts are also keen to point out it's not too late to reduce your chance of a severe COVID illness if you quit now.

As well as the huge long-term payoffs, some important benefits can kick in within four to six weeks.

"Your airway inflammation will be improving, you will be less likely to have an acute heart problem or a common or garden-variety pneumonia. So your need for acute hospital care will diminish," says Professor Matthew Peters, head of respiratory medicine at Sydney's Concord Hospital.

The fact many of us are grappling with daily routines that have been turned on their heads actually provides an opportunity for change, Dr Demaio says.

Many of us are working from home, often for the first time ever. And with the commute wiped out, we may find ourselves with more of something that's often one of the biggest barriers to adopting healthier lifestyle: time.

"Everyday life is so busy for most people. And very often your own health is the first thing to fall by the wayside.

"The good news is at the moment, with so many events and activities cancelled, many of us have more time than ever."

Using this time to work on your cooking skills could help you eat better once life goes back to normal.

(Unsplash: Kevin McCutcheon)

Using this time to work on your cooking skills could help you eat better once life goes back to normal.

Unsplash: Kevin McCutcheon

He urges us all to use any bonus time we have at the moment to stop and take stock.

"Ask yourself, 'what can I afford to do, what do I have time to do [now] to improve my own health?'"

If you can develop some basic cooking skills, for instance, you'll find it easier to whip up a quick and healthy dinner when life gets busier, he suggests.

And as plenty of us are discovering, starting the day with a walk or run we once didn't have time for, can reap profound rewards in other ways too.

"A lot of people are now doing exercise before work instead of sitting in a bus or car. What they're finding is their back pain has disappeared, or their diabetes has improved. Small changes like that can be a game changer."

Both Dr Demaio and Ms Ledger stress that while you don't want to let healthy lifestyle slip off your radar, it's important to be kind to yourself.

"Now's not the time to be rapping yourself over the knuckles for something you're not doing for your health," Dr Demaio says.

"Cut yourself some slack and focus on small sustainable steps."

Even simply sitting on a couch reading a book, enjoying the chance to learn a new skill or catching up with a friend or relative for a video call, can be important in boosting mental health and wellbeing.

"Jump on a video call over dinner or coffee so you can see the faces and the laughter. Those non-verbal cues are really important not to miss out on," he says.

"There is a big opportunity in this crisis to rethink some of the basic things that are driving [our] disease risk in the longer term. To actually end up with a society that's healthier because of the disruption."

The outbreak of coronavirus in Australia has created a public health emergency like no other and unleashed a financial wrecking ball right through the Australian economy.

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The coronavirus pandemic offers an opportunity to go back to the basics with health - ABC News

The current pandemic is of particular concern for patients who have heart disease. Heart disease patients are at higher risk for being sicker with COVID-19. By protecting yourself, not ignoring symptoms, and taking care of your heart at home, you can safely navigate this current pandemic.

The first step for heart disease patients is to protect themselves from the current pandemic by following stay-at-home guidelines, practicing social distancing and washing hands. If you have heart disease staying home may save your life.

Dont Ignore Your Symptoms

Secondly, make sure you report to the emergency room or your cardiologist if you are experiencing chest pains, shortness of breath, or have questions regarding your heart health. Most offices are using telehealth, and hospitals have systems in place to protect patients coming in with non-COVID-19 issues. Dont put off symptoms that may be a sign of impending danger.

Take Care of Your Heart at Home

Third, being stuck at home may be an ideal time for you to make lifestyle changes to help your heart. Exercise, eating healthy and not smoking are critical in keeping your heart healthy. It has been shown that a brisk walk 30 minutes a day can help heart disease patients live longer.

With so few distractions, it is an ideal time to begin exercising regularly. The walk should be brisk enough that it would be difficult to hold a conversation on the phone. Remember to keep your distance from others while outside.

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With limited access to restaurants and shopping, now is an ideal time to practice eating better. Healthy eating can reduce your chances for worsening heart disease. Reducing sweets, reducing processed foods and learning to cook healthy meals should become part of your stay-at-home daily schedule.

We recommend visiting the American Heart Associate website for recommendations for heart-healthy eating: heart.org.

If you smoke, make the stay-at-home order your excuse to never buy another cigarette.

Smoking is dangerous in so many ways and is particularly dangerous for your heart. Call your doctor for help, replace smoking with a healthy habit, and make this pandemic your time to quit.

Though this is a difficult time, we can find ways to make positive changes in the way we live and turn this pandemic into our time to be heart healthy. By protecting yourself, reporting worrisome symptoms, and making healthy lifestyle changes, you may save your life now and live longer.

Read more from the original source:
Don't forget your heart's health during the COVID-19 pandemic - Idaho Press-Tribune

People living with HIV face specific hurdles beyond those that confront the general population as they enter the latter half of their lives. Living with HIV increases the risks of experiencing substance abuse, social discrimination, and stigmawhich can lead to negative outcomes for those dealing with both HIV and comorbidities like cardiovascular disease, neurological issues, kidney problems, and cancer.

However, studies suggest that living with HIV may not be as disruptive to successful aging as we once had thought.

The Journal of Acquired Immune Deficiency Syndromes recently published results showing 82.5 percent of HIV-positive women aged 50-plus reported that they were aging wellcompared with 83.7 percent of HIV-negative respondents. These results are particularly hopeful given that previous studies had been limited to white men and found greater disparities between poz and negative respondentswith 66 percent of poz men self-reporting successful aging versus 84 percent of HIV-negative men in a 2014 study.

Women living with HIV are known to have more negative health outcomes, with reduced access to care and quality of life, poorer adherence and viral suppression, and increased morbidity and mortality. Women living (and aging) with HIV are also disproportionately African-American and face wide-ranging health disparities and social inequalities.

Successful aging is generally defined as growing older while avoiding significant illness or disability. In a 2019 piece in the Journal of the Association of Nurses in AIDS Care, researcher David Vance reiterated what he considers the eight essential components of successful aging: length of life, biological health, mental health, cognitive efficiency (being able to learn and problem solve), social competence (ability to form and maintain close relationships), productivity, personal control, and life satisfaction.

Some people living with HIV have self-defined the concept differently. For many, physical fitness and even general health may be of less importance to their happiness and sense of aging successfully. Quality of life may reign over length of life, and continuing to engage in activities may have more value than ones productivity in those activities.

A 2017 Canadian study found six themes that repeatedly came up when researchers spoke to people over the age of 50 who were living with HIV: accepting limitations, maintaining a positive outlook, fostering social support, taking responsibility for their health, adopting a healthy lifestyle, and engaging in meaningful activities.

Many of these themes are echoed in advice from the poz womens group Well Projects suggestions on how long-term survivors can age well by taking control of their health, finding support, speaking their truth, demanding a seat at the table, and committing to purposeful action.

Additionally, researchers from the Journal of Acquired Immune Deficiency Syndrome study found that spirituality was of particular importance to older Black poz womens sense of wellbeing. It also found connections between aging well and higher levels of self-reported psychosocial attributes, such as optimism, resilience, and personal mastery. Those who reported experiencing anxiety, depression, loneliness, or a lifetime of discrimination, were less likely to report they were aging well. Addressing these mental health (and societal) issues could help combat those impacts.

The long-term survivors organization Lets Kick ASS (AIDS Survivor Syndrome) suggests feedback loops, where stigma helps increase the isolation many older HIV-positive people face, which in turn adds to loneliness and depression, which can exasperate physical health problems. Therefore, even something like promoting the message that undetectable equals untransmittable (the consensus that shows when someones viral load has become undetectable, they are no longer able to transmit the virus to someone else) could improve the health of those living with HIV over 50 by reducing the stigma they may face in aging communities.

As the world changes, the future will undoubtably include new solutions and challenges to living well with HIV in the second half of ones life. The ability to adapt to those changes or move to places with fewer challenges may play increasing roles in our experiences of aging.

Yet ultimately, what it takes to age well is a subjective evaluation that depends in part on what you value and prioritize. Is it a shorter life spent engaging in meaningful activities or stretching the goal post out longer, even if it comes with additional challenges? Either way there are some commonalities: it helps to have a support system and to stay as physically and mentally healthy as you can. And retaining control over decisions about your own life is essential. It helps to start now, at whatever age you are, to plan the future youd like and to begin living well today.

Read the original:
How People Living With HIV Can Thrive as They Age - HivPlusMag.com

Working on building a healthy lifestyle and coming up with healthy breakfast meals and other food ideas can be difficult for anyone. Yes, it may be a challenge, but in life, all things come with a challenge. Eating healthy can always seem like a stressful and unpleasant thing, but I only think thats the case when you let it be.

Dont let your mind take over and present to you those unhappy thoughts about eating healthy, filter those negative thoughts out. Think about in the long run and how once you maintain this habit, it will be something that you can quickly put into your day to day routine.

Instead of making this a daunting thing lets create a good practice and make healthy dishes fun just like we enjoy making brownies or cookies lets take that same motive and apply it to make a healthy meal.

For this weeks delicious healthy recipes we are going to be cooking up some breakfast dishes. Breakfast is the most important meal of the day as it fuels you and prepares you for what kind of day you have ahead of you. So, lets dive into some breakfast meals that will fuel you up for that day

Acai Bowl: One of my favorite meals to eat at all times of the day really, its so filling and also delicious. Now when it comes to adding fruit on top, you can choose whichever fruit that fits your needs, but I will list the fruits I used as well.

Ingredients:

2 Tbsp fresh lime juice

1 packet unsweetened frozen acai puree

2 Tbsp strawberries

2 Tbsp kiwi

2 Tbsp pineapple

2 Tbsp blueberries

Chopped raw whole raw cashews

Instructions: Blend your acai puree and lime juice until smooth, then place blended acai puree into a bowl and top it off with the fruit of your choice. For me, I like to add a little bit of almond butter as well.

Banana Oatmeal Breakfast Cookies: Now fixing cookies for breakfast isnt ideal but you can always prepare these the night before so in the morning you can just grab and go.

Ingredients:

3 bananas (mashed)

1 Tsp cinnamon

1 Tsp salt

1 Tbsp vanilla extract

cup of oats

cup of shredded coconut

1 handful of dark chocolate chips

Instructions: Preheat your oven to 350 F. Then, you are going to get yourself a mixing bowl and mix all your ingredients. Once you have mixed your ingredients, you are going to get a baking pan and oil it so your cookies wont stick and then begin to portion out and place your cookies onto the pan. Let them cook for 20 minutes, and once theyve finished, let them cool, and then they are ready to eat.

Read more from the original source:
These Healthy Breakfast Meals Will Get You Through The Week - Grit Daily

With increased awareness about the importance of good health among people of all age groups, there is rise in demand for healthy food products. Pea fiber has gained traction among a wide range of population due to the health benefits it offers. Increasing use of pea fiber as a nutritious food additive is projected to fuel the global pea fiber market during upcoming period.

Increased Awareness about Pea Fibers Health Benefits Spurring Demand

Pea fiber is rich in many nutrients and proteins. In addition, it is a cholesterol free food additive. Many studies have highlighted that pea fiber can play significant role in protecting individuals from numerous chronic diseases such as cancer and heart disease. This factor demonstrates the prominent avenues for the growth of the global pea fiber market.

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Digestion process is important part of an individuals health. Pea fiber helps in increasing the number of good bacteria in the intestine of an individual. This increased number of bacteria further helps in digestion process, thereby improves overall health of an individual. As a result, it is included on larger extent in manufacturing of many food products. Bread, pasta, biscuits, and nutrition bars are some of the products in which pea fiber is used.

Players active in the global pea fiber market should focus on improving their sales by offering innovative products. They can consider advancing products as per the requirement of end-users. Pea fiber is used in a wide range of industries. Its increased use in pharmaceutical industry as well as in dietary supplements signify future growth avenues for players in the global pea fiber market. While pea fiber is popular for use in humans, it is also gaining traction in pet fed and animal food industry. Growing inclination toward using healthy food products for pets among pet lovers is projected to offer prominent opportunities for the growth of the global pea fiber market.

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As Head of Marketing at TMR Research, Rohit brings to the table over a decade of experience in market research and Internet marketing. His dedication, perseverance, and passion for perfection have enabled him to achieve immense success in his field. Rohit is an expert at formulating new business plans and strategies to help boost web traffic. His interests lie in writing news articles on technology,healthcare and business.View all posts by Rohit Bhisey

Link:
Growing Inclination toward Healthy Lifestyle Pushing Growth of Pea Fiber Market - TMR Research Blog

Having a baby is one of the most miraculous, magical, and life-changing experiences a woman can have. But for so many women around the world who are unable to get pregnant and who struggle to start a family, its also one of the most difficult, disappointing, and emotionally draining experiences. Because not all women get pregnant by just thinking about sex. Because not all women forget to take their birth control and get pregnant the first night. Because not all women who long so desperately for a baby can get pregnant even after a month, a year, or several years of trying. Because infertility is prevalent, persistent, and very painful.

The sad truth is that we as a culture dont talk about infertility nearly enough, and equally important, we dont talk about the small things we can do to support and enhance our fertility. By not talking about it, were unintentionally creating (or perpetuating) the stigma that surrounds infertility were making women feel isolated even though they are far from alone in their experiences, and were making it embarrassing to access important information that just might help women working so hard to have a baby.

Women (and men for that matter) everywhere could benefit from a healthy dose of honesty, openness, and a celebration of what their bodies can do, as opposed to only worrying about what they cant. So, lets take this opportunity, in honor of National Infertility Awareness Week and beyond, to change the conversation and focus on positivity, realness, and actually useful tips to help boost spirits and boost fertility, one healthy habit at a time.

The Facts About Infertility

Before we can talk about ways to boost fertility by practicing a conscious, healthy lifestyle, we need to talk about the fertility (or infertility) facts. Infertility is defined as an inability to become pregnant or difficulty maintaining a healthy pregnancy. According to the U.S. Department of Health and Human Services, infertility is when a woman is not able to become pregnant after having regular intercourse (sex) without birth control after one year (or after six months if a woman is 35 years or older). And while, statistically speaking, 9 out of 10 reproductively healthy couples will become pregnant within 12 months of trying, the truth is that getting pregnant is actually really hard and requires a whole lot of extremely important things to occur in sync in order to conceive a baby.

Lets talk about what it takes to get pregnant. Spoiler alert: Its a lot more than just one night of unprotected sex. Consider this your sex-ed refresher course.

First, a woman needs to have a healthy uterine lining and healthy eggs. She then needs to release an egg/eggs at the exact right time when she and her partner also have unprotected sexual intercourse. The mans sperm need to not only be plentiful but also mobile and strong. They also need to be in the right place at the right time. The womans cervical mucus needs to be conducive and hospitable to transport the sperm to the egg, and the egg and sperm need to meet at the exact right place at the exact right moment to have any chance of conception. But thats not all! Assuming conception does occur, the fertilized embryo then needs to travel to the womans uterus and implant in that uterine lining, where it develops into a healthy fetus over the next 40 weeks. And along the way a lot has to continue to go right, from the development of the placenta to the womans hormone levels to the genetic makeup of the baby and so SO much more. If it sounds exhausting and incredibly improbable, thats because it is. While this reality can certainly be hard to accept, in some ways it can also be a bit comforting for women struggling to get pregnant its not easy for everyone, infertility is emotionally and physically exhausting, and youre not alone.

Out of 100 couples in the United States, about 12 to 13 of them have trouble becoming pregnant, and approximately ten in 100 (6.1 million) women in the United States ages 1544 have difficulty becoming pregnant or staying pregnant, according to the Centers for Disease Control and Prevention. More than 6 million American women struggle with infertility. Think about that. And to be clear, that number is most likely an under-estimate, because many women suffer in silence and never admit their struggles, or never seek testing and medical assistance to address their fertility issues.

April19-25 is National Infertility Week, a week intended to change the conversation around what infertility is all about and to help remove the stigmas and barriers that stand in the way of building families. And while were all about any week or month dedicated to a healthy and supportive conversation and community around fertility, its important to remember that every day is an opportunity to get educated, get inspired, take action and increase hope in the journey to motherhood.

Consider Healthy Supplements to Boost Fertility

So, we know that infertility is incredibly common, and getting pregnant is really (really) hard for a lot of women and couples. And luckily, we live in a time when fertility treatments and reproductive technologies have changed the game and can provide hope and assistance to women longing to start a family but in need of some help. But what if you are looking to support your fertility and a healthy reproductive system long before any fertility issues may arise or be diagnosed? Its never too early to start thinking about your health in new and important ways, and experts are suggesting that various healthy habits, lifestyle changes, and dietary practices can actually help safeguard you from modern-day reproductive threats, boost your fertility, and increase your chances of becoming pregnant.

The American Pregnancy Association explains that every day we (all of us, women, men, children, everyone) come into contact with excessive free radicals that can have negative impacts on fertility. While our body does make some of these substances and they are necessary for natural and healthy reproductive functions (like ovulation), exposure to too many free radicals can harm fertility and might be linked to recurrent pregnancy loss. Our free radicals can increase due to exposure to toxins, poor nutrition, too much caffeine, psychological stress, and more. To combat this, its a good idea that both men and women increase their intake of antioxidants.

What does it mean to increase antioxidant intake? For starters, many fertility doctors may recommend that their patients take an antioxidant-rich prenatal supplement in an effort to protect egg health, especially as a woman ages into her mid- to late-thirties. Some studies have shown that antioxidants can improve egg health and increase the number of ovarian follicles to improve ovulation. For men, antioxidants may help to improve sperm health and mobility.

That said, other studies are less clear on whether or not antioxidant intake is directly linked to improved fertility, but the potential benefits seem to outweigh the lack of evidence according to many experts.

The American Pregnancy Association also stresses the importance of taking an active folate supplement to improve the absorption of folic acid, which has long been known to reduce the risk of developmental neurologic problems in the developing fetus and reduce the risk of neural tube defects. In 2018 researchers from the Harvard T.H. Chan School of Public Health and Harvard Medical School found that for women trying to become pregnant naturally, the following vitamins and nutrients were linked to positive effects on fertility:

Folic acid

Vitamin B12

Omega-3 fatty acids

Healthy diets (such as the Mediterranean diet)

Most prenatal vitamins contain the recommended amount of folic acid, B12, and omega-3 fatty acids, all of which might be helpful for women trying to boost fertility. And to be clear, prenatal vitamins are recommended for all women of reproductive age who are not on birth control and are hoping to become pregnant, not only
for women who are currently pregnant.

A Healthy Diet and Healthy Habits Are Also Crucial for Reproductive Health

Some healthy habits and lifestyle changes have everything to do with what you put in your body. And some habits have nothing to do with what you eat or what supplements you take, and everything to do with how you spend your time and take care of your mind and spirit, as much as your body.

First, the most obvious bit of advice from experts: Get enough sleep. According to the experts at IVF South Florida, sleep does a lot more than just affect our mood. Failing to get enough sleep also influences the hormones a woman secretes throughout her cycle, both during fertility treatments and when trying to conceive naturally. Studies have shown that getting enough quality sleep has a positive effect on the reproductive hormones a woman produces, including progesterone, estrogen, Leptin, and Follicle-Stimulating Hormones (FSH). It is incredibly important to get enough sleep, and get quality sleep, when trying to become pregnant. In fact, a study from the American Society for Reproductive Medicine found that women with low quality sleep had lower rates of fertility than those getting adequate rest.

Next up: Stay active. Exercise helps both your physical health as well as your mental and emotional health, all of which are crucial aspects of overall wellness if you are hoping to become pregnant and have a healthy pregnancy. Not only is physical activity a great outlet for stress or anxiety related to pregnancy (or an inability to become pregnant), but it also keeps your body healthy and keeps your weight in check, which can also improve fertility and encourage a healthy pregnancy later on.

Speaking of weight, its essential to maintain a healthy weight and a healthy diet prior to conception. Studies show that obese women have a higher risk of complications during pregnancy, and even prior to conception, obesity and excess weight can negatively impact egg quality, according to Dr. Amanda Kallen, assistant professor of obstetrics, gynecology and reproductive sciences at the Yale Fertility Center. Women who are overweight or obese are more likely to have imbalances in insulin levels, in testosterone levels and in levels of FSH and LSH, and these hormones drive the growth of follicles and ovulation, Kallen explained to CNN.

In terms of diet and nutrition, there are several fertility diets that claim to boost fertility simply by adjusting what you eat. For example, in The Fertility Diet: Groundbreaking Research Reveals Natural Ways to Boost Ovulation and Improve Your Chances of Getting Pregnant, Dr. Jorge Chavarro and Dr. Walter Willett from the Harvard School of Public Health, suggest that certain dietary habits can help a womans chance of getting pregnant. After reviewing the diets of more than 18,000 women who were trying to get pregnant (with no history of fertility issues) from the Nurses Health Study, they found that the quality of your diet can help (or hurt) your chances of getting pregnant. They recommend the follow dietary practices:

Cutting back on red meat and trans fats

Getting protein and iron from veggies and nuts

Choosing whole-fat milk and even ice cream

Drinking coffee, tea, and alcohol in moderation

Losing weight (if needed) and exercising

Beyond that, a nutrient-rich diet comprised heavily of fresh fruits and vegetables is always a good idea, and try to cut back on processed foods. There is evidence that supports that various dietary patterns support fertility goals; however, most patterns have components in common, such as being rich in fruits, vegetables, whole grains and seafood, said Lauren Manaker, an infertility and prenatal dietitian who counsels women and men who want to conceive. Eating this way will likely not hinder chances of conception versus eating a diet that is common in the Western world, which is rich in refined carbs and processed foods and low in vegetables.

Another obvious tip really applies to anyone at any age, but is especially important for women trying to get pregnant or who become pregnant: Dont smoke. Cut back on or eliminate alcohol and other recreational drugs from your diet, and remember that what you are putting in your body matters not only for your personal health, but the health of your eggs and the health of your future pregnancy.

And when in doubt, always consult with your doctor to discuss dietary changes, healthy habits, or pre-pregnancy changes that you should make to your lifestyle. Its a good idea to schedule a preconception visit to review the ways that you and your partner can maximize your chances of a successful pregnancy, and to discuss any substances, foods, or activities to avoid to increase your reproductive health and boost fertility before you even begin trying to get pregnant. Knowledge is power and preparation is everything, so get educated, have open conversations about your health, and do whatever you can to protect and support your fertility today and for the future. And please remember, whatever you are going through with fertility struggles, you are never alone.

Link:
National Infertility Week: Honoring Your Body with a Lifestyle That Supports Fertility - BELatina

Neuroscientists have identified certain stressful thought patterns that make you old before your ... [+] time and interfere with a productive and successful career, but there are steps you can take to reduce the damage.

If you've been looking for the fountain of youth, you won't find it in a chill pill or cosmetic surgery. It's contained in your thoughts. The job stress youre under could be making you old before your time. A frazzled lifestyle combined with your perception of stress and your unique way of dealing with it create cellular changes in the body that cause you to age, burnout and die prematurely.

The wear and tear of stress and the way you handle it make your mind and body older or younger than you actually are, holding you back from your career dreams. You can see evidence of how the body bears the burden of stress when you look in the mirror and see frown lines or worry lines. The deep furrows between the eyebrows or horizontal lines straight across your forehead develop with movements of the muscles in your face. Theyre called worry lines for a reasona sign that bottled-up stress manifests in your body.

The Neuroscience Behind The Damage

Nobel Prize scientist Elizabeth Blackburn and health psychologist Elissa Epel researched the destructive thoughts that damage your telomeresthe protective tips that reside at the end of chromosomes, monitoring how much you eat, sleep and exercise. In their book, The Telomere Effect: A Revolutionary Approach to Living Younger, Healthier and Longer, Blackburn and Epel explain that telomeres determine how fast a cell ages and the impact it has on your life and health. When telomeres become too short, they stop dividing, and cells grow old. In addition to shortening, however, the scientists discovered that telomeres also lengthen, which slows down the aging process, giving you a longer career trajectory. Some of the factors that determine the aging of the telomeres and prevent premature aging at the cellular level are a healthy diet, genetics, how you respond to stress, ample sleep and regular exercise. But in addition to these factors, the scientists identified 5 toxic thought patterns that lead to shorter telomeres, premature aging and a truncated career trajectory.

1.Cynical hostilityseething anger or frequent thoughts that other people cant be trusted. People with high cynical hostility, angered that others are out to get them, have shorter telomeres and are more prone to cardiovascular disease, metabolic illness and death at earlier ages.

2. Pessimismthe tendency to look at the negative side of lifecreates shorter telomeres. This fits with a long-standing body of research showing pessimists die earlier than optimists and fail to climb the career ladder as far and fast than their optimistic cohorts.

3.Ruminationrehashing worries over and over in your mind such as when you replay worry about an argument with your main squeeze. If you ruminate, stress hangs around in your body long after the reason for it is over in the form of elevated heart rate, prolonged high blood pressure, and increased levels of cortisol. In the laboratory, the scientists discovered that people who ruminate have more depression and anxiety that are linked to shorter telomeres and advanced aging.

4.Thought Suppressionthe tendency to push away unwanted thoughts and feelings. The avoidance or suppression of negative thoughts and feelings is linked to shorter telomeres.

5. Mind Wandering. A Harvard study reported that the human mind wanders 47 % of the time and when you stray, you pay. In other words, as your mind wanders, youre more stressed out and unhappy than if you stay in the here and now, for example, when youre worried about unpaid bills or an unfinished project. The Harvard scientists Matthew Killingsworth and Daniel Gilbert found you're more likely to be happierno matter what youre doing even working overtime, vacuuming the house, or sitting in trafficif you're focused on the activity instead of thinking about something else or wishing you had done something differently such as what you ate for lunch and what you should have eaten. When your mind wanders too much, it stresses you out, shortens your telomeres and prevents you from actualizing your full potential in the present.

Calculate Your Stress Age

You know your birthday, but do you know your stress age? Take the following quiz to get a thumbnail sketch of your stress age. Answer yes or no to the following questions then see what you can do about it.

___1. Are you usually calm when youre not in control of a situation?

___2. Do you tend to be more positive than negative when you make a mistake?

___3. Are you able to acknowledge and accept negative thoughts and feelings?

___4. Do you live mostly in the present rather than worrying about the future?

___5. Are you mostly optimistic about the future?

___6. Can you keep your mind focused on what youre doing in the present moment?

___7. Do you usually pay attention to your unwanted worries and anxieties?

___8. Do you rarely catch yourself daydreaming?

___9. Do you believe for the most part that you can trust other people?

___10. Do you usually stay calm, cool and collected after things dont go your way?

___11. Is it difficult to see the opportunity in a difficult situation?

___12. Do you often replay past regrets over and over in your mind?

___13. Is it hard to keep your mind from wandering when you focus on a task?

___14. Do you often wish you were somewhere else when engaged in a task?

___15. Do you worry a lot while driving, falling asleep or talking to others?

___16. Do you try to forcefully push unpleasant thoughts and feelings away?

___17. Do you usually have a short fuse when people dont meet your standards?

___18. Do you believe that whatever can go wrong will go wrong?

___19. Do you believe that other people cant be trusted?

___20. Do you avoid or put off thinking about negative thoughts or worries?

Your stress age gives you a thumbnail sketch of how stress and the cortisol juices you stew in could be affecting your health even taking years off your life. To calculate your stress age, start with your actual age. Then for questions 1 through 10, subtract a year for each yes answer and add a year for each no answer. For questions 11 through 20, subtract a year for each no answer and add a year for each yes answer. The result is your stress age. *

Reduce Your Stress And Recapture Your Youth

Your stress age gives you a thumbnail sketch of whether youre older or younger than your chronological age. Scoring older than you are shows how stress and the cortisol juices you stew in could be affecting your health even taking years off your life. But you dont have to retire to your bed and pull the covers over your head. You can use the quiz results to foster healthy cell renewal, slow the aging process and enjoy a long, productive career. Review the questions where you subtracted a year and focus on changing the specific thought pattern that is creating stress and holding you back from cultivating the career performance you seek.

In addition to beefing up a healthy lifestyle (your exercise regimen, ample sleep and eating healthy foods), researchers explain that mindfulness or thought awareness promotes stress resilience. You can follow the advice of neuroscientists by paying attention to 5 ways you use your mind and add back years to your life and career. Thought awareness lengthens telomeres, determines how much stress you have and makes a difference in how much stress ages you or truncates your career:

1.Learn to watch and regulate your anger and hostility. Ask yourself if youre attributing false motives or jumping to conclusions about the intentions of others. Start paying attention to how often you vilify people, over-personalize situations or make yourself a victim of circumstance, reacting to situations that might simply be random events.

2.When you cultivate
a more optimistic outlook, you promote stress resilience. Looking at the upside of a downside situation or the opportunity in the difficulty has the potential to lengthen your telomeres and extend your youthfulness even your career trajectory.

3.Keeping your focus on the present instead of ruminating about what has already happened (in the past) or about what might happen (in the future)none of which you can change anywaykeeps stress levels down, makes you more effective at your job and makes for a happier life.

4.Instead of avoiding negative or unpleasant thoughts, bear witness without reacting to them through mindfulness meditation and bring your mind into the present moment. You can take a dispassionate, birds-eye view, watching unpleasant thoughts with curiosity much as you might observe a blemish on your hand, and the negative thoughts usually dissipate.

5.When you keep your awareness in the moment, your presence of mind keeps you de-stressed and fully immersed in your job. Youre able to think mindfully and productively in an alert, active and calm manner. A present-centered mind can contribute to the lengthening of your telomeres, your fountain of youth and a full, happy career.

*This quiz is only a thumbnail sketch to identify certain thought patterns that can increase your stress level. It isnt clinically precise or intended to scientifically measure the length of your telomeres.

Read the rest here:
5 Toxic Thought Patterns That Damage Your DNA And Shorten Your Career - Forbes

Does strong immunity help you fight off COVID-19?

COVID-19 is caused by the SARS-CoV-2 virus. Just like any foreign bug, the body will defend itself against the invader. Strong immunity is built on a healthy gut microbiome and an army of white blood cells. If someone is consuming a healthy diet based on an array of fruits, vegetables and wholefoods (foods in their whole and unprocessed form - e.g. a potato instead of fries), the immune system should be better-equipped to fight off the virus - or any illness, according to the Heart Foundation.

Hence, maintaining healthy immune function cannot be achieved by scoffing chips, biscuits and packaged dinners every day, "balanced" by a probiotic, Berocca and lemon water. It's built through a healthy lifestyle.

Vitamin C is widely touted for its immunity benefits, but if you're consuming enough fruit and veg, a supplement is unnecessary. Scientists in China are currently looking into whether ultra-high doses of vitamin C can help COVID-19 patients fight infection, but results will not be available until later this year.

In the meantime, the daily recommended intake can be achieved through citrus fruits, capsicum and greens such as broccoli and spinach. Unlike a pure vitamin C supplement, these foods also contain other vitamins and minerals that play an important part in keeping your immune system strong.

There are also three tried and trusted methods to supporting your immune system - reducing stress, getting enough sleep and exercising regularly.

Kombucha tastes great, it's trendy and there are a number of options on the market that are relatively inexpensive. However, it's not a magic tonic - and drinking it by the litre is not going to ward off COVID-19.

Like probiotics, kombucha contains live microorganisms. However, no studies have ever confirmed whether the drink has a high enough concentration to be considered a probiotic, and there is currently no evidence that kombucha can treat or prevent any illnesses.

To strengthen one's gut health and immunity, a far more pragmatic bet is opting for probiotic foods such as plain, unsweetened yoghurt, which is full of live cultures, and fermented products such as kefir and sauerkraut.

"There is no evidence to suggest that supplements labelled as immune-boosting such as green tea, zinc, elderberry or echinacea will provide any protection against COVID-19. Its more important to have a healthy lifestyle overall," Hursthouse wrote.

However, a vitamin D supplement can prove useful, particularly in parts of the world where sunshine is limited. Several studies have linked low vitamin D levels to a higher risk of respiratory infections. Vitamin D deficiencies are fairly common, and can be discovered through a blood test.

But again, if there isn't a deficiency, a supplement is not entirely necessary. As BBC Future reported in 2016, vitamin supplements typically don't provide any benefits in already healthy people.

And of course, prevention is always a good place to start. To minimise your chances of contracting COVID-19, follow the Ministry of Health's guidelines:

More here:
Coronavirus: Does 'boosting' your immune system really help fight off COVID-19? - Newshub

Stopping the spread of COVID-19 has demanded millions across the United States isolate themselves and entirely change their lifestyles.

However, the mere knowledge of the importance of these alterations for saving lives doesnt make them easy for all of us. One poll even found that nearly half of Americans claim their mental health has been harmed by the COVID-19 outbreak.

Indeed, being confined in a space with a small group of people is not conducive to the mental health of many. I, like everyone else, greatly miss my friends. While I love my family dearly, it is almost just as difficult to be indefinitely stuck with them. Additionally, I had grown accustomed to the privacy and independence I had at college that I must forfeit at home. I know for a fact that many other college students hold similar sentiments.

But, of course, isolation is not the only stressful factor about the pandemic: The virus has mandated that we change nearly all aspects of our lives. Working and studying from home demands that we endeavor to adapt to formats that may not be conducive to our productivity. Every run to the grocery store, as my mom puts it, is like playing a game of Russian roulette. You never know which outing will be the one that infects you. And that is another matter in itself: COVID-19 can be fatal. The very prospect of our loved ones or ourselves contracting the disease is like having a gun to the head It is justifiably a major stress factor for many. For those to whom this has already happened, nothing less than societys greatest condolences are mandated.

In short, this is a very sad, stressful and generally mentally tough time for a lot of people. As such, we must systematically respond to the mental health crises caused by the pandemic. Governments must ensure that mental health resources are as available as possible. Fortunately, that is already happening to some degree: New York, for example, has mustered 8,000 mental health professionals to help residents who need it. China moved mental health workers to Wuhan rapidly at the pandemics outset. Even Ohio has expanded mental health resources during this time.

Still, as is commonly the case in this country, government responses are unreliable and uneven. Furthermore, with our medical system already saturated because of COVID-19, much of the burden of coping with the mental health fallout of the pandemic will fall on the public. That is tragic because mental health issues, by their very nature, cannot be addressed by individual efforts alone. People facing mental health crises need others help. Therefore, our roles as friends, family members, neighbors, coworkers, classmates and fellow Americans are more crucial than ever.

We must check-in with those who are important to us. Sending memes, a quick call or even a simple Hows it going? can go far. The Centers for Disease Control and Prevention provide a page with useful information on mental healthcare resources and techniques during the outbreak. Most importantly, among these recommendations, are keeping a healthy lifestyle with diet and exercising, getting rest and trying new things.

These alterations to our lives have certainly given us the opportunity to try new things. I, for example, have found new music, attempted to study German, written more and have been more physically active. At the same time, the quarantine provides us with a unique chance to take a break from the normal routine of life.

While framing the quarantine in this way has been useful for me, different things work and dont work for different people. Ultimately, finding what works for you may require experimentation, and even then, some may never get to a place where they are fully mentally healthy during the quarantine. At that point, it becomes a matter of trying to maintain the perspective that this is temporary and minimizing the negative effects we feel.

For those experiencing great pain, it is important to remember you are not alone. Seek out people to talk to, even if you can only do so electronically. In Ohio and elsewhere, there are ways in which you can access help on the phone and online. The National Suicide Prevention Lifeline can be reached at 1-800-273-8255, and that organization also has an online chat function. Now more than ever, it is so important that we take care of ourselves and each other.

Sam Smith is a junior studying geography at Ohio University. Please note that the views and opinions of the columnists do not reflect those of The Post. Want to talk more about it? Let Sam know by tweeting him @sambobsmith_.

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Uncle Sam: COVID-19 and mental health - The Post