tag:blogger.com,1999:blog-1172599888583728962024-02-06T18:28:44.575-08:00MedikaA shelf on healthdewihttp://www.blogger.com/profile/16187212759505268374noreply@blogger.comBlogger433125tag:blogger.com,1999:blog-117259988858372896.post-1656404481257386552021-05-03T15:08:00.000-07:002021-05-03T15:08:08.417-07:006 Of The Best Ab Exercises That Will Not Hurt Your Back<p><span style="background-color: #0c343d;"><span style="color: #fff2cc;"> https://www.shape-able.com/6-of-the-best-ab-exercises-that-will-not-hurt-your-back.html</span></span></p><p style="border: 0px; font-family: -apple-system, system-ui, BlinkMacSystemFont, "Segoe UI", Helvetica, Arial, sans-serif, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol"; margin: 0px 0px 1.5em; padding: 0px;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;">Two original and traditional abdominal exercises, situps and crunches, have been a part of every beginner bodybuilding or fitness training program and every military basic training program and fitness test for many years. But more recent research suggests that these two exercises may be the cause of your lower back pain and cervical (neck) pain.</span></span></p><div class="shape-content" id="shape-1893532506" style="border: 0px; font-family: -apple-system, system-ui, BlinkMacSystemFont, "Segoe UI", Helvetica, Arial, sans-serif, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol"; margin: 0px auto; padding: 0px; text-align: center;"></div><p style="border: 0px; font-family: -apple-system, system-ui, BlinkMacSystemFont, "Segoe UI", Helvetica, Arial, sans-serif, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol"; margin: 0px 0px 1.5em; padding: 0px;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><span style="border: 0px; font-weight: 700; margin: 0px; padding: 0px;">Sit Ups</span> are hard on your back, the movement pushes your unnaturally curved spine into the floor. Traditional situps do little to flatten your abdominal muscles, and also overtrain your hip flexors, the long muscles that attach your thighs to the lumbar vertebrae along your spine in your lower back. When your hip flexors are unbalanced, that is, too strong in comparison to your opposing lower back and hamstring muscles, or if they become shorter from training without stretching and become “tight”, they will pull on your lower spine, which can create lower back pain. Pain and discomfort to the degree of preventing you from standing up straight.</span></span></p><p style="border: 0px; font-family: -apple-system, system-ui, BlinkMacSystemFont, "Segoe UI", Helvetica, Arial, sans-serif, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol"; margin: 0px 0px 1.5em; padding: 0px;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><span style="border: 0px; font-weight: 700; margin: 0px; padding: 0px;">Crunches</span> present similar problems with your lower back and spine with the added complication of pulling on your head and neck in an attempt to do “one more rep”. Many exercise enthusiasts still mistakenly believe that crunches are the answer to flat abdominals and make them a part of their training. Unfortunately, many of these trainees also perform their crunches incorrectly and clasp their fingers behind their head or neck and literally pull themselves upright with their arms and not their abdominals. This is a dangerous move and can cause damage to your neck and cervical spine. If you feel that you must include crunches in your abdominal training, park your butt on a thick mat or pad and never interlace your fingers, place them loosely behind or beside your head to avoid injury by pulling on your neck.</span></span></p><p style="border: 0px; font-family: -apple-system, system-ui, BlinkMacSystemFont, "Segoe UI", Helvetica, Arial, sans-serif, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol"; margin: 0px 0px 1.5em; padding: 0px;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;">There are more effective and much safer abdominal exercises, ab exercises that won’t hurt your back and that work your abs and core, not your thighs and hip flexors. 6 of the best ab exercises safe for your back:</span></span></p><h2 class="ftwp-heading" id="hbtoc-1-planks" style="border: 0px; font-family: "Fira Sans", sans-serif; font-size: 26px; line-height: 1.2em; margin: 0px 0px 5px; padding: 0px;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;">1. Planks</span></span></h2><p style="border: 0px; font-family: -apple-system, system-ui, BlinkMacSystemFont, "Segoe UI", Helvetica, Arial, sans-serif, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol"; margin: 0px 0px 1.5em; padding: 0px;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;">Planks recruit and train a balance of core muscles on the front, sides, and back of the body including your abdominals. Core exercises like planks, train your abs and back equally and prevent any potential muscle imbalances that lead to back pain.</span></span></p><p style="border: 0px; font-family: -apple-system, system-ui, BlinkMacSystemFont, "Segoe UI", Helvetica, Arial, sans-serif, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol"; margin: 0px 0px 1.5em; padding: 0px;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><span style="border: 0px; font-weight: 700; margin: 0px; padding: 0px;">How to do them: </span>Assume a solid push up position on the mat or floor. Place your elbows and forearms on the floor with your elbows directly below your shoulders. Straighten your body until it forms a straight line from your neck to ankles and HOLD this position for as long as you possibly can. Planks are not a flashy exercise, quite the opposite, you assume the position and hold for as long as possible as you countdown in your head or watch the clock – but planks are extremely effective for as simple as they are.</span></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0S00OB_yu8MsjudGK9LLUC5k7eSBdiFjS20gJn_y12jZXi1rIaQUD2NgKPCZ9Yp8Yrd-qT4z3TbzHCd-frk1X6xdbzFI2Q7sdjU3G_trsTWJR5SjobaRciFEGwe7LmKnZ4eIp-jUf8VI/s535/Screenshot+%25282579%2529.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><img border="0" data-original-height="277" data-original-width="535" height="208" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0S00OB_yu8MsjudGK9LLUC5k7eSBdiFjS20gJn_y12jZXi1rIaQUD2NgKPCZ9Yp8Yrd-qT4z3TbzHCd-frk1X6xdbzFI2Q7sdjU3G_trsTWJR5SjobaRciFEGwe7LmKnZ4eIp-jUf8VI/w400-h208/Screenshot+%25282579%2529.png" width="400" /></span></span></a></div><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span><div><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></div><div><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></div><div><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></div><div><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></div><div><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></div><div><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></div><div><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></div><div><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></div><div><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></div><div><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></div><div><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></div><div><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></div><div><h2 class="ftwp-heading" id="hbtoc-2-side-planks" style="border: 0px; font-family: "Fira Sans", sans-serif; font-size: 26px; line-height: 1.2em; margin: 0px 0px 5px; padding: 0px;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;">2. Side planks</span></span></h2><p style="border: 0px; font-family: -apple-system, system-ui, BlinkMacSystemFont, "Segoe UI", Helvetica, Arial, sans-serif, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol"; margin: 0px 0px 1.5em; padding: 0px;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;">Also known as an Isometric Side Hold, side planks are similar to planks but from new angles and with focus on your obliques or “love handles”.</span></span></p><div class="shape-content" id="shape-1272316844" style="border: 0px; font-family: -apple-system, system-ui, BlinkMacSystemFont, "Segoe UI", Helvetica, Arial, sans-serif, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol"; margin: 0px auto; padding: 0px; text-align: center;"></div><p style="border: 0px; font-family: -apple-system, system-ui, BlinkMacSystemFont, "Segoe UI", Helvetica, Arial, sans-serif, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol"; margin: 0px 0px 1.5em; padding: 0px;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><span style="border: 0px; font-weight: 700; margin: 0px; padding: 0px;">How to do them: </span>Lie on your side on the mat or floor with legs stacked, one atop the other. Raise your torso up off the floor and plant your elbow directly below your shoulder. Your opposite arm can rest on your side. Now straighten your body and hold this position as long as you can. Be sure to switch sides and perform side planks on both sides equally. Try increasing your “hold” time each time you do this exercise.</span></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSA1yOAL8wQhTGoaAI05buhGBci4x_-LJcBb4Leqiaq77gnF-qBfEdSYYel26D9d7RUa5t-IOAeLDnrGaBn82Rog-UsjiHuqMuTZvCPi6o78nCC5jxDskpylmAmBMk34LsIeYTBg8i70M/s551/Screenshot+%25282580%2529.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><img border="0" data-original-height="497" data-original-width="551" height="361" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSA1yOAL8wQhTGoaAI05buhGBci4x_-LJcBb4Leqiaq77gnF-qBfEdSYYel26D9d7RUa5t-IOAeLDnrGaBn82Rog-UsjiHuqMuTZvCPi6o78nCC5jxDskpylmAmBMk34LsIeYTBg8i70M/w400-h361/Screenshot+%25282580%2529.png" width="400" /></span></span></a></div><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span><p style="border: 0px; font-family: -apple-system, system-ui, BlinkMacSystemFont, "Segoe UI", Helvetica, Arial, sans-serif, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol"; font-size: 18px; margin: 0px 0px 1.5em; padding: 0px;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></p><p style="border: 0px; font-family: -apple-system, system-ui, BlinkMacSystemFont, "Segoe UI", Helvetica, Arial, sans-serif, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol"; font-size: 18px; margin: 0px 0px 1.5em; padding: 0px;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></p><p style="border: 0px; font-family: -apple-system, system-ui, BlinkMacSystemFont, "Segoe UI", Helvetica, Arial, sans-serif, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol"; font-size: 18px; margin: 0px 0px 1.5em; padding: 0px;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></p><p style="border: 0px; font-family: -apple-system, system-ui, BlinkMacSystemFont, "Segoe UI", Helvetica, Arial, sans-serif, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol"; font-size: 18px; margin: 0px 0px 1.5em; padding: 0px;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></p><p style="border: 0px; font-family: -apple-system, system-ui, BlinkMacSystemFont, "Segoe UI", Helvetica, Arial, sans-serif, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol"; font-size: 18px; margin: 0px 0px 1.5em; padding: 0px;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></p><p style="border: 0px; font-family: -apple-system, system-ui, BlinkMacSystemFont, "Segoe UI", Helvetica, Arial, sans-serif, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol"; font-size: 18px; margin: 0px 0px 1.5em; padding: 0px;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></p><p style="border: 0px; font-family: -apple-system, system-ui, BlinkMacSystemFont, "Segoe UI", Helvetica, Arial, sans-serif, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol"; font-size: 18px; margin: 0px 0px 1.5em; padding: 0px;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></p><h2 class="ftwp-heading" id="hbtoc-3-dead-bug-crunches" style="border: 0px; font-family: "Fira Sans", sans-serif; font-size: 26px; line-height: 1.2em; margin: 0px 0px 5px; padding: 0px;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;">3. Dead bug crunches</span></span></h2><p style="border: 0px; font-family: -apple-system, system-ui, BlinkMacSystemFont, "Segoe UI", Helvetica, Arial, sans-serif, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol"; margin: 0px 0px 1.5em; padding: 0px;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;">Dead bugs will strengthen weak abdominals and maintain safe back support throughout the exercise as your back will remain flat on the floor or exercise mat. This exercise will also help correct anterior pelvic tilt (your butt sticks out behind you and your belly in front of you) that may be the cause of any extension based back pain cause by excessive arch in your back. This posture is common and natural in gymnasts, but not in those of us who are not.</span></span></p><div class="shape-content" id="shape-651291235" style="border: 0px; font-family: -apple-system, system-ui, BlinkMacSystemFont, "Segoe UI", Helvetica, Arial, sans-serif, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol"; margin: 0px auto; padding: 0px; text-align: center;"></div><p style="border: 0px; font-family: -apple-system, system-ui, BlinkMacSystemFont, "Segoe UI", Helvetica, Arial, sans-serif, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol"; margin: 0px 0px 1.5em; padding: 0px;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><span style="border: 0px; font-weight: 700; margin: 0px; padding: 0px;">How to do them: </span>Laying flat on your back, stretch the arms outwards above you extended toward the ceiling. Raise your thighs till they are perpendicular to the floor, the knees should now be pointing at the ceiling. Bend your knees at 90 degree angles until your lower legs are parallel with the floor. Flatten your back into the floor and hold it there throughout the exercise. Now lower your left arm ABOVE your head until it almost touches the floor as you simultaneously lower your right leg until it is straight and just above the floor. Pausing momentarily, slowly return to the position you started with and repeat with the right arm and left leg. Carry on alternating left, right, left until you can do no more. Don’t arch your back during this exercise, concentrate on keeping it flat and in contact with the floor.</span></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSsM3WtzVTojqhcXZdaIJupuzHUvrHLN0Y7VYjAT5pwMygqAXXF5lGl9Nb6NHlwt22gbiAPvptH8CjuY1Z7uHU-WWCs6kmCNbCirZSPmYqKWZ1hpvfVvX_1bqH3XXov8lfQmISdRL99Zo/s477/Screenshot+%25282581%2529.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><img border="0" data-original-height="331" data-original-width="477" height="278" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSsM3WtzVTojqhcXZdaIJupuzHUvrHLN0Y7VYjAT5pwMygqAXXF5lGl9Nb6NHlwt22gbiAPvptH8CjuY1Z7uHU-WWCs6kmCNbCirZSPmYqKWZ1hpvfVvX_1bqH3XXov8lfQmISdRL99Zo/w400-h278/Screenshot+%25282581%2529.png" width="400" /></span></span></a></div><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span><p style="border: 0px; font-family: -apple-system, system-ui, BlinkMacSystemFont, "Segoe UI", Helvetica, Arial, sans-serif, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol"; font-size: 18px; margin: 0px 0px 1.5em; padding: 0px;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></p><p style="border: 0px; font-family: -apple-system, system-ui, BlinkMacSystemFont, "Segoe UI", Helvetica, Arial, sans-serif, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol"; font-size: 18px; margin: 0px 0px 1.5em; padding: 0px;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></p><p style="border: 0px; font-family: -apple-system, system-ui, BlinkMacSystemFont, "Segoe UI", Helvetica, Arial, sans-serif, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol"; font-size: 18px; margin: 0px 0px 1.5em; padding: 0px;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></p><p style="border: 0px; font-family: -apple-system, system-ui, BlinkMacSystemFont, "Segoe UI", Helvetica, Arial, sans-serif, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol"; font-size: 18px; margin: 0px 0px 1.5em; padding: 0px;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></p><p style="border: 0px; font-family: -apple-system, system-ui, BlinkMacSystemFont, "Segoe UI", Helvetica, Arial, sans-serif, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol"; font-size: 18px; margin: 0px 0px 1.5em; padding: 0px;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></p><p style="border: 0px; font-family: -apple-system, system-ui, BlinkMacSystemFont, "Segoe UI", Helvetica, Arial, sans-serif, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol"; font-size: 18px; margin: 0px 0px 1.5em; padding: 0px;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></p><h2 class="ftwp-heading" id="hbtoc-4-renegade-rows" style="border: 0px; font-family: "Fira Sans", sans-serif; font-size: 26px; line-height: 1.2em; margin: 0px 0px 5px; padding: 0px;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;">4. Renegade rows</span></span></h2><p style="border: 0px; font-family: -apple-system, system-ui, BlinkMacSystemFont, "Segoe UI", Helvetica, Arial, sans-serif, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol"; margin: 0px 0px 1.5em; padding: 0px;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;">This exercise requires a matched pair of moderately heavy dumbbells or kettlebells and works your core, obliques and back stabilizing muscles and shoulders.</span></span></p><div class="shape-content" id="shape-1710884141" style="border: 0px; font-family: -apple-system, system-ui, BlinkMacSystemFont, "Segoe UI", Helvetica, Arial, sans-serif, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol"; margin: 0px auto; padding: 0px; text-align: center;"></div><p style="border: 0px; font-family: -apple-system, system-ui, BlinkMacSystemFont, "Segoe UI", Helvetica, Arial, sans-serif, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol"; margin: 0px 0px 1.5em; padding: 0px;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><span style="border: 0px; font-weight: 700; margin: 0px; padding: 0px;">How to do them: </span>Start in a regular pushup position but with a dumbbell or kettlebell handle (horn) in each hand. Stabilize yourself, tighten your abs and core and lift one of the dumbbells or kettlebells off the floor and pull up and back until your elbow is up and pointing at the ceiling. Pause just briefly and then slowly lower and return to the start position as you repeat with the opposite arm, alternating left, right, left. Do 3 sets of 6 to 8 reps on either side.</span></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpxW4TQu02SlT4_jRDX9vdj6xtoKBdKXEy3zwCBlFPDagOr7UlWswEg1Up0-gtnJZghxdibiMk-P92OD58cdKRkIV3cSu-dbLjgEYinBhGCbLsFYGGd-62N6VzJGSJUE1AEDcspW2haSk/s574/Screenshot+%25282583%2529.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><img border="0" data-original-height="574" data-original-width="556" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpxW4TQu02SlT4_jRDX9vdj6xtoKBdKXEy3zwCBlFPDagOr7UlWswEg1Up0-gtnJZghxdibiMk-P92OD58cdKRkIV3cSu-dbLjgEYinBhGCbLsFYGGd-62N6VzJGSJUE1AEDcspW2haSk/w388-h400/Screenshot+%25282583%2529.png" width="388" /></span></span></a></div><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span><p style="border: 0px; font-family: -apple-system, system-ui, BlinkMacSystemFont, "Segoe UI", Helvetica, Arial, sans-serif, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol"; font-size: 18px; margin: 0px 0px 1.5em; padding: 0px;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></p><p style="border: 0px; font-family: -apple-system, system-ui, BlinkMacSystemFont, "Segoe UI", Helvetica, Arial, sans-serif, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol"; font-size: 18px; margin: 0px 0px 1.5em; padding: 0px;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></p><p style="border: 0px; font-family: -apple-system, system-ui, BlinkMacSystemFont, "Segoe UI", Helvetica, Arial, sans-serif, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol"; font-size: 18px; margin: 0px 0px 1.5em; padding: 0px;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></p><p style="border: 0px; font-family: -apple-system, system-ui, BlinkMacSystemFont, "Segoe UI", Helvetica, Arial, sans-serif, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol"; font-size: 18px; margin: 0px 0px 1.5em; padding: 0px;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></p><p style="border: 0px; font-family: -apple-system, system-ui, BlinkMacSystemFont, "Segoe UI", Helvetica, Arial, sans-serif, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol"; font-size: 18px; margin: 0px 0px 1.5em; padding: 0px;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></p><p style="border: 0px; font-family: -apple-system, system-ui, BlinkMacSystemFont, "Segoe UI", Helvetica, Arial, sans-serif, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol"; font-size: 18px; margin: 0px 0px 1.5em; padding: 0px;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></p><p style="border: 0px; font-family: -apple-system, system-ui, BlinkMacSystemFont, "Segoe UI", Helvetica, Arial, sans-serif, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol"; font-size: 18px; margin: 0px 0px 1.5em; padding: 0px;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></p><p style="border: 0px; font-family: -apple-system, system-ui, BlinkMacSystemFont, "Segoe UI", Helvetica, Arial, sans-serif, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol"; font-size: 18px; margin: 0px 0px 1.5em; padding: 0px;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></p><h2 class="ftwp-heading" id="hbtoc-5-bird-dogs" style="border: 0px; font-family: "Fira Sans", sans-serif; font-size: 26px; line-height: 1.2em; margin: 0px 0px 5px; padding: 0px;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></h2><h2 class="ftwp-heading" id="hbtoc-5-bird-dogs" style="border: 0px; font-family: "Fira Sans", sans-serif; font-size: 26px; line-height: 1.2em; margin: 0px 0px 5px; padding: 0px;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;">5. Bird dogs</span></span></h2><p style="border: 0px; font-family: -apple-system, system-ui, BlinkMacSystemFont, "Segoe UI", Helvetica, Arial, sans-serif, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol"; margin: 0px 0px 1.5em; padding: 0px;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;">Imagine your Dead Bugs flipped. This exercise is best done on a mat to protect your knees.</span></span></p><div class="shape-content" id="shape-934064713" style="border: 0px; font-family: -apple-system, system-ui, BlinkMacSystemFont, "Segoe UI", Helvetica, Arial, sans-serif, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol"; margin: 0px auto; padding: 0px; text-align: center;"></div><p style="border: 0px; font-family: -apple-system, system-ui, BlinkMacSystemFont, "Segoe UI", Helvetica, Arial, sans-serif, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol"; margin: 0px 0px 1.5em; padding: 0px;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><span style="border: 0px; font-weight: 700; margin: 0px; padding: 0px;">How to do them: </span>Get down on all fours with the knees directly below the hips and the hands directly below the shoulders. Focus on keeping your back flat and stable and your abs tight and engaged. Now lift your left hand and right leg off the floor. Point forward with your extended arm and point back and behind you with the extended leg. Imagine you are a bird dog pointing at a duck as you hold for a few seconds and then return to the start position and switch and repeat. This exercise also requires you to stabilize and balance the body which engages all of the core muscles.</span></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLJKuJQs22LrEIoqH1fyWyT5vic6LQgC9cxJwi8C6-Frn__esJKBYO-kGh6TRJexyAx0eZMGUNR81TwPxnYnjdq5X77XNuSH91wY3rym-sQ30qk3MYQbawd6Vl5a2tx2qGg-9B9ewRt-U/s516/Screenshot+%25282584%2529.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><img border="0" data-original-height="516" data-original-width="460" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLJKuJQs22LrEIoqH1fyWyT5vic6LQgC9cxJwi8C6-Frn__esJKBYO-kGh6TRJexyAx0eZMGUNR81TwPxnYnjdq5X77XNuSH91wY3rym-sQ30qk3MYQbawd6Vl5a2tx2qGg-9B9ewRt-U/w356-h400/Screenshot+%25282584%2529.png" width="356" /></span></span></a></div><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span><p style="border: 0px; font-family: -apple-system, system-ui, BlinkMacSystemFont, "Segoe UI", Helvetica, Arial, sans-serif, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol"; font-size: 18px; margin: 0px 0px 1.5em; padding: 0px;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></p><p style="border: 0px; font-family: -apple-system, system-ui, BlinkMacSystemFont, "Segoe UI", Helvetica, Arial, sans-serif, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol"; font-size: 18px; margin: 0px 0px 1.5em; padding: 0px;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></p><p style="border: 0px; font-family: -apple-system, system-ui, BlinkMacSystemFont, "Segoe UI", Helvetica, Arial, sans-serif, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol"; font-size: 18px; margin: 0px 0px 1.5em; padding: 0px;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></p><p style="border: 0px; font-family: -apple-system, system-ui, BlinkMacSystemFont, "Segoe UI", Helvetica, Arial, sans-serif, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol"; font-size: 18px; margin: 0px 0px 1.5em; padding: 0px;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></p><p style="border: 0px; font-family: -apple-system, system-ui, BlinkMacSystemFont, "Segoe UI", Helvetica, Arial, sans-serif, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol"; font-size: 18px; margin: 0px 0px 1.5em; padding: 0px;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></p><p style="border: 0px; font-family: -apple-system, system-ui, BlinkMacSystemFont, "Segoe UI", Helvetica, Arial, sans-serif, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol"; font-size: 18px; margin: 0px 0px 1.5em; padding: 0px;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></p><p style="border: 0px; font-family: -apple-system, system-ui, BlinkMacSystemFont, "Segoe UI", Helvetica, Arial, sans-serif, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol"; font-size: 18px; margin: 0px 0px 1.5em; padding: 0px;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></p><p style="border: 0px; font-family: -apple-system, system-ui, BlinkMacSystemFont, "Segoe UI", Helvetica, Arial, sans-serif, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol"; font-size: 18px; margin: 0px 0px 1.5em; padding: 0px;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></p><h2 class="ftwp-heading" id="hbtoc-6-superman" style="border: 0px; font-family: "Fira Sans", sans-serif; font-size: 26px; line-height: 1.2em; margin: 0px 0px 5px; padding: 0px;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></h2><h2 class="ftwp-heading" id="hbtoc-6-superman" style="border: 0px; font-family: "Fira Sans", sans-serif; font-size: 26px; line-height: 1.2em; margin: 0px 0px 5px; padding: 0px;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;">6. Superman</span></span></h2><p style="border: 0px; font-family: -apple-system, system-ui, BlinkMacSystemFont, "Segoe UI", Helvetica, Arial, sans-serif, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol"; margin: 0px 0px 1.5em; padding: 0px;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;">Primarily used as a lower back exercise, the Superman engages, stretches and tightens all of the muscles from your rear deltoids down to your calves including your core and abdominals, if you hold the position for any length of time, you will feel these muscles shake and quiver.</span></span></p><div class="shape-content" id="shape-1653309468" style="border: 0px; font-family: -apple-system, system-ui, BlinkMacSystemFont, "Segoe UI", Helvetica, Arial, sans-serif, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol"; margin: 0px auto; padding: 0px; text-align: center;"></div><p style="border: 0px; font-family: -apple-system, system-ui, BlinkMacSystemFont, "Segoe UI", Helvetica, Arial, sans-serif, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol"; margin: 0px 0px 1.5em; padding: 0px;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><span style="border: 0px; font-weight: 700; margin: 0px; padding: 0px;">How to do them: </span>Lie flat and face down on the floor or exercise mat with your arms fully extended in front and legs straight behind you, imagine Superman flying. In one simultaneous motion, raise your arms, legs and chest off of the floor by contracting all of the muscles of your back and core. Hold this position as long as you can. Once you are unable to continue, slowly lower your body back to the mat and relax. Rest briefly and repeat for as many repetitions as you can. During each training session try to hold your Superman for a slightly longer time each workout. As a variation, or as a slightly easier version for the beginner, instead of lifting both arms and legs, lift one arm and the opposite leg, exactly as you did in the Bird Dog. Alternate sides equally to guarantee balance training and results.</span></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhauEnU-iUWWj-CmoDjmvPHmEVBppKn7tPqumaidvfnE58icc0k3okkIW314dCN3VbU0G6_c7dSFRmP73QoOmW22xVu82LDuAOgbkQxxMahaLMT8YQ3zpcaxKY_xLZS2-Nr4TOQQhyMNBE/s551/Screenshot+%25282585%2529.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><img border="0" data-original-height="273" data-original-width="551" height="199" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhauEnU-iUWWj-CmoDjmvPHmEVBppKn7tPqumaidvfnE58icc0k3okkIW314dCN3VbU0G6_c7dSFRmP73QoOmW22xVu82LDuAOgbkQxxMahaLMT8YQ3zpcaxKY_xLZS2-Nr4TOQQhyMNBE/w400-h199/Screenshot+%25282585%2529.png" width="400" /></span></span></a></div><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span><p style="border: 0px; font-family: -apple-system, system-ui, BlinkMacSystemFont, "Segoe UI", Helvetica, Arial, sans-serif, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol"; font-size: 18px; margin: 0px 0px 1.5em; padding: 0px;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></p><p style="border: 0px; font-family: -apple-system, system-ui, BlinkMacSystemFont, "Segoe UI", Helvetica, Arial, sans-serif, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol"; font-size: 18px; margin: 0px 0px 1.5em; padding: 0px;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></p><p style="border: 0px; font-family: -apple-system, system-ui, BlinkMacSystemFont, "Segoe UI", Helvetica, Arial, sans-serif, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol"; font-size: 18px; margin: 0px 0px 1.5em; padding: 0px;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></p><p style="border: 0px; font-family: -apple-system, system-ui, BlinkMacSystemFont, "Segoe UI", Helvetica, Arial, sans-serif, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol"; font-size: 18px; margin: 0px 0px 1.5em; padding: 0px;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></p><p style="border: 0px; font-family: -apple-system, system-ui, BlinkMacSystemFont, "Segoe UI", Helvetica, Arial, sans-serif, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol"; font-size: 18px; margin: 0px 0px 1.5em; padding: 0px;"><span style="background-color: #0c343d; border: 0px; font-weight: 700; margin: 0px; padding: 0px;"><span style="color: #fff2cc;"><br /></span></span></p><p style="border: 0px; font-family: -apple-system, system-ui, BlinkMacSystemFont, "Segoe UI", Helvetica, Arial, sans-serif, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol"; margin: 0px 0px 1.5em; padding: 0px;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><span style="border: 0px; font-weight: 700; margin: 0px; padding: 0px;">When your core is strong and stable</span>, your spine remains upright and aligned while your body freely swivels around it as it should. If you attempt to strengthen only one set of core muscles, your spine can easily be destabilized by pulling it out of alignment and that leads to back pain. Train your core from every angle and you will also develop your abdominal muscles – without the pain!</span></span></p></div>dewihttp://www.blogger.com/profile/16187212759505268374noreply@blogger.com0tag:blogger.com,1999:blog-117259988858372896.post-61236573274920712932021-01-31T14:30:00.000-08:002021-01-31T14:30:05.402-08:00Health Hazards When You Don’t Wash Your Sheets<p><span style="color: #ead1dc;">https://www.webmd.com/a-to-z-guides/ss/slideshow-dirty-sheets-skin-problems?ecd=soc_tw_210130_cons_ss_dirtysheets&linkId=100000030460803</span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiChBIjL0snI19BSZKla3wveAChXGe-hj_uTPg9vSj3pFQ-eif0XhkE_Vtk__Px3hhMa5p9HqhaiUbYEF2EMkUsiMYEW6iAP5FBAqhKzFkh9FN7-BIQ1uRHlQ3WUgCMStaCnqJeUssT6Tw/" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="color: #ead1dc;"><img alt="" data-original-height="1200" data-original-width="1800" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiChBIjL0snI19BSZKla3wveAChXGe-hj_uTPg9vSj3pFQ-eif0XhkE_Vtk__Px3hhMa5p9HqhaiUbYEF2EMkUsiMYEW6iAP5FBAqhKzFkh9FN7-BIQ1uRHlQ3WUgCMStaCnqJeUssT6Tw/w400-h266/image.png" width="400" /></span></a></div><span style="color: #ead1dc;"><br /><br /></span><p></p><p><span style="color: #ead1dc;"><br /></span></p><p><span style="color: #ead1dc;"><br /></span></p><p><span style="color: #ead1dc;"><br /></span></p><p><span style="color: #ead1dc;"><br /></span></p><p><span style="color: #ead1dc;"><br /></span></p><p><span style="color: #ead1dc;"><br /></span></p><p><span style="color: #ead1dc;"><br /></span></p><header class="slide-header" style="box-sizing: inherit; clear: both; display: flex; font-family: "Source Sans Pro", Verdana, sans-serif; font-size: 16px; letter-spacing: -0.273104px; margin-bottom: 0.625rem;"><h2 style="-webkit-box-flex: 1; box-sizing: inherit; flex-grow: 1; font-size: 2.5em; line-height: 1.025; margin: 0px;"><span style="color: #ead1dc;">Undercover Trouble</span></h2><span class="slide-count current" style="box-sizing: inherit; font-size: 1.875em; line-height: 1; white-space: nowrap;"><span style="color: #ead1dc;"><br /></span></span></header><div class="caption-text" style="box-sizing: inherit; font-family: "Source Sans Pro", Verdana, sans-serif; font-size: 16px; letter-spacing: -0.273104px; line-height: 1.43rem; margin-bottom: 1.25rem; max-height: 100rem; overflow: hidden;"><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;">You spend a third of your life in bed. So clean bed linens should be one of your must-do chores. Think of the drool, sweat, dandruff, and other “stuff” you leave between the sheets. Ideally, you ought to launder them weekly, or at least every other week. But a recent survey found that Americans tend to be sheet slackers, going 25 days between washes.</span></p><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_cGljY7cKIcLnXWtRho9NneskTPpMzKdMEi8hquJ2-nwkRnMs4FV_itqiKbTzp-Z_QVpZK8IKbcNOYPND_vB7uujeq2kSeAM_ZD-kj9VTBH7zFFA6m4RJqDGdMFxI7nEp-BcjqrfVvZ0/" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="color: #ead1dc;"><img alt="" data-original-height="1200" data-original-width="1800" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_cGljY7cKIcLnXWtRho9NneskTPpMzKdMEi8hquJ2-nwkRnMs4FV_itqiKbTzp-Z_QVpZK8IKbcNOYPND_vB7uujeq2kSeAM_ZD-kj9VTBH7zFFA6m4RJqDGdMFxI7nEp-BcjqrfVvZ0/w400-h266/image.png" width="400" /></span></a></div><span style="color: #ead1dc;"><br /><br /></span><p></p><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;"><br /></span></p><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;"><br /></span></p><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;"><br /></span></p><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;"><br /></span></p><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;"><br /></span></p><header class="slide-header" style="box-sizing: inherit; clear: both; display: flex; letter-spacing: -0.273104px; margin-bottom: 0.625rem;"><h2 style="-webkit-box-flex: 1; box-sizing: inherit; flex-grow: 1; font-size: 2.5em; line-height: 1.025; margin: 0px;"><span style="color: #ead1dc;">Mite-y Gross</span></h2><span class="slide-count current" style="box-sizing: inherit; font-size: 1.875em; line-height: 1; white-space: nowrap;"><span style="color: #ead1dc;"><br /></span></span></header><div class="caption-text" style="box-sizing: inherit; letter-spacing: -0.273104px; line-height: 1.43rem; margin-bottom: 1.25rem; max-height: 100rem; overflow: hidden;"><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;">You shed 500 million skin cells a day. Many slough off while you roll around in bed. All those dead cells pile up on your sheets in between washings. Tiny dust mites love to feed on the shed cells. The critters and their droppings can trigger allergies, asthma, and cause your itchy eczema to flare. If you’re allergic to dust mites, wash bedding every week in hot water.</span></p><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifeBwBpzA4HKyht8bQX6ZMWN8yfoJ07l-lGwSQ85oUhM5vG-PLGP31e4OK0Kxqgbwdl3qfolgIk8CYYVKC09Ef6ErXNxK0oIEGMTNiosAGx_lUCsDZRL8wSYxahh8CcYImAU5nSlLewzg/" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="color: #ead1dc;"><img alt="" data-original-height="1200" data-original-width="1800" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifeBwBpzA4HKyht8bQX6ZMWN8yfoJ07l-lGwSQ85oUhM5vG-PLGP31e4OK0Kxqgbwdl3qfolgIk8CYYVKC09Ef6ErXNxK0oIEGMTNiosAGx_lUCsDZRL8wSYxahh8CcYImAU5nSlLewzg/w400-h266/image.png" width="400" /></span></a></div><span style="color: #ead1dc;"><br /><br /></span><p></p><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;"><br /></span></p><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;"><br /></span></p><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;"><br /></span></p><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;"><br /></span></p><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;"><br /></span></p><header class="slide-header" style="box-sizing: inherit; clear: both; display: flex; letter-spacing: -0.273104px; margin-bottom: 0.625rem;"><h2 style="-webkit-box-flex: 1; box-sizing: inherit; flex-grow: 1; font-size: 2.5em; line-height: 1.025; margin: 0px;"><span style="color: #ead1dc;">Pet Peeves</span></h2><span class="slide-count current" style="box-sizing: inherit; font-size: 1.875em; line-height: 1; white-space: nowrap;"><span style="color: #ead1dc;"><br /></span></span></header><div class="caption-text" style="box-sizing: inherit; letter-spacing: -0.273104px; line-height: 1.43rem; margin-bottom: 1.25rem; max-height: 100rem; overflow: hidden;"><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;">Do you sleep with your fur baby? Rover or kitty’s hair and dander on your bedding become extra buffet fare for dust mites. Dogs with a skin condition called mange can spread mites that burrow under your skin. You won’t catch human scabies, but your skin can turn itchy and irritated. Your pets also can pass on a fungal infection called ringworm of the scalp. Aim to change your sheets once a week.</span></p><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEif8Tj47Ua7gkewYol5hRg-iwHIWyx_K4tOhB1bb3mAkvVzNse2R_xxYjZq0pSg08sTiDD2h_PzLUd1sIppr-Vz7pufeDHScScJ-r3z20BLxZVovza_ZVo-5V0Ien_b9FHfZ8NUhc44N7w/" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="color: #ead1dc;"><img alt="" data-original-height="1200" data-original-width="1800" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEif8Tj47Ua7gkewYol5hRg-iwHIWyx_K4tOhB1bb3mAkvVzNse2R_xxYjZq0pSg08sTiDD2h_PzLUd1sIppr-Vz7pufeDHScScJ-r3z20BLxZVovza_ZVo-5V0Ien_b9FHfZ8NUhc44N7w/w400-h266/image.png" width="400" /></span></a></div><span style="color: #ead1dc;"><br /><br /></span><p></p><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;"><br /></span></p><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;"><br /></span></p><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;"><br /></span></p><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;"><br /></span></p><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;"><br /></span></p><header class="slide-header" style="box-sizing: inherit; clear: both; display: flex; letter-spacing: -0.273104px; margin-bottom: 0.625rem;"><h2 style="-webkit-box-flex: 1; box-sizing: inherit; flex-grow: 1; font-size: 2.5em; line-height: 1.025; margin: 0px;"><span style="color: #ead1dc;">Bacterial Bed Buddies</span></h2><span class="slide-count current" style="box-sizing: inherit; font-size: 1.875em; line-height: 1; white-space: nowrap;"><span style="color: #ead1dc;"><br /></span></span></header><div class="caption-text" style="box-sizing: inherit; letter-spacing: -0.273104px; line-height: 1.43rem; margin-bottom: 1.25rem; max-height: 100rem; overflow: hidden;"><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;">Dead skin cells, sweat, saliva, and more can turn your comfy bed into a petri dish for germs to grow. For instance, lab tests found that swabs from pillowcases unwashed for a week harbored 17,000 times more colonies of bacteria than samples taken from a toilet seat.</span></p><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpnnsV-3InK80h_2MWQRmDP_iBIU56mUVAopS-IvriGGB6Omu33NqBu9RbskcbU5rm2S62gyACpeMmF8Etpzd6BlcftQk3BVid7jzhk5mPwNxX-XP2nRybfK9aL4firw9EkMWslLZ9kPo/" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="color: #ead1dc;"><img alt="" data-original-height="1200" data-original-width="1800" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpnnsV-3InK80h_2MWQRmDP_iBIU56mUVAopS-IvriGGB6Omu33NqBu9RbskcbU5rm2S62gyACpeMmF8Etpzd6BlcftQk3BVid7jzhk5mPwNxX-XP2nRybfK9aL4firw9EkMWslLZ9kPo/w400-h266/image.png" width="400" /></span></a></div><span style="color: #ead1dc;"><br /><br /></span><p></p><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;"><br /></span></p><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;"><br /></span></p><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;"><br /></span></p><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;"><br /></span></p><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;"><br /></span></p><header class="slide-header" style="box-sizing: inherit; clear: both; display: flex; letter-spacing: -0.273104px; margin-bottom: 0.625rem;"><h2 style="-webkit-box-flex: 1; box-sizing: inherit; flex-grow: 1; font-size: 2.5em; line-height: 1.025; margin: 0px;"><span style="color: #ead1dc;">Bedroom Breakouts</span></h2><span class="slide-count current" style="box-sizing: inherit; font-size: 1.875em; line-height: 1; white-space: nowrap;"><span style="color: #ead1dc;"><br /></span></span></header><div class="caption-text" style="box-sizing: inherit; letter-spacing: -0.273104px; line-height: 1.43rem; margin-bottom: 1.25rem; max-height: 100rem; overflow: hidden;"><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;">Is your acne worse and you can’t figure out why? Your dirty pillowcase could be to blame. The embedded dirt, dead skin, and bacteria can clog your pores. If you have bad breakouts, change your pillowcases every 2-3 days and the rest of your bedding once a week.</span></p><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXW8P3opF_fYxnI9LZpfDlQqUO46U6rGgZo8tAPX1KseOffBWm0H3jlNee88LKupl9ZVxSfDcKg8qcp5Ex9rGeGxKrfA16qjAbSm8ZrvshzysAJ2IOwjmrymuoi_01RoaxrGim_wR-y9A/" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="color: #ead1dc;"><img alt="" data-original-height="1200" data-original-width="1800" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXW8P3opF_fYxnI9LZpfDlQqUO46U6rGgZo8tAPX1KseOffBWm0H3jlNee88LKupl9ZVxSfDcKg8qcp5Ex9rGeGxKrfA16qjAbSm8ZrvshzysAJ2IOwjmrymuoi_01RoaxrGim_wR-y9A/w400-h266/image.png" width="400" /></span></a></div><span style="color: #ead1dc;"><br /><br /></span><p></p><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;"><br /></span></p><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;"><br /></span></p><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;"><br /></span></p><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;"><br /></span></p><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;"><br /></span></p><header class="slide-header" style="box-sizing: inherit; clear: both; display: flex; letter-spacing: -0.273104px; margin-bottom: 0.625rem;"><h2 style="-webkit-box-flex: 1; box-sizing: inherit; flex-grow: 1; font-size: 2.5em; line-height: 1.025; margin: 0px;"><span style="color: #ead1dc;">Sickly Sheets</span></h2><span class="slide-count current" style="box-sizing: inherit; font-size: 1.875em; line-height: 1; white-space: nowrap;"><span style="color: #ead1dc;"><br /></span></span></header><div class="caption-text" style="box-sizing: inherit; letter-spacing: -0.273104px; line-height: 1.43rem; margin-bottom: 1.25rem; max-height: 100rem; overflow: hidden;"><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;">If you or your partner has been ill, toss your sheets into the wash right away to kill any lingering germs. Most bacteria or viruses can survive on soft surfaces for minutes to hours. The duration varies based on the specific microbe. For example, flu viruses live on tissues for just 15 minutes, but some stomach bugs can survive on fabrics for 4 hours.</span></p><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiE4GBiXBOiHtxcUwdlW0BvorNkul6LlC9uKDBzDrjWSWzca_FNTBadRCskdJaC0DM9hebvkCPPxCWsQKW_RmQgXU4oUCy6ofKS2a2Ox_wt39WmudQFfllv3ZxBcDdwygJc0iIraDtTlv8/" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="color: #ead1dc;"><img alt="" data-original-height="1200" data-original-width="1800" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiE4GBiXBOiHtxcUwdlW0BvorNkul6LlC9uKDBzDrjWSWzca_FNTBadRCskdJaC0DM9hebvkCPPxCWsQKW_RmQgXU4oUCy6ofKS2a2Ox_wt39WmudQFfllv3ZxBcDdwygJc0iIraDtTlv8/w400-h266/image.png" width="400" /></span></a></div><span style="color: #ead1dc;"><br /><br /></span><p></p><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;"><br /></span></p><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;"><br /></span></p><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;"><br /></span></p><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;"><br /></span></p><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;"><br /></span></p><header class="slide-header" style="box-sizing: inherit; clear: both; display: flex; letter-spacing: -0.273104px; margin-bottom: 0.625rem;"><h2 style="-webkit-box-flex: 1; box-sizing: inherit; flex-grow: 1; font-size: 2.5em; line-height: 1.025; margin: 0px;"><span style="color: #ead1dc;">Pillow Toss</span></h2><span class="slide-count current" style="box-sizing: inherit; font-size: 1.875em; line-height: 1; white-space: nowrap;"><span style="color: #ead1dc;"><br /></span></span></header><div class="caption-text" style="box-sizing: inherit; letter-spacing: -0.273104px; line-height: 1.43rem; margin-bottom: 1.25rem; max-height: 100rem; overflow: hidden;"><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;">Where you rest your head at night can be full of fungus -- some can be dangerous to those with asthma. If your pillow -- the fluffy thing itself -- can be washed, do so at least twice a year. Follow the care label on how to do it. Make sure to rinse and dry it well to prevent mildew. If you use a pillow protector, toss it into the wash along with your pillowcase.</span></p><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwUbzq9xTKbBpNGt8KDt_XdErrGty4AQYUU8_rrxcZiib1O2dKdwSrhkNZWIot3dXxf2hQHK22goeTDslAf_veqGg44GkCrZOvpAaa2MhmRR2xwXHuVtDOxCRjol6E5iSNyvYpZIu6ExI/" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="color: #ead1dc;"><img alt="" data-original-height="1200" data-original-width="1800" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwUbzq9xTKbBpNGt8KDt_XdErrGty4AQYUU8_rrxcZiib1O2dKdwSrhkNZWIot3dXxf2hQHK22goeTDslAf_veqGg44GkCrZOvpAaa2MhmRR2xwXHuVtDOxCRjol6E5iSNyvYpZIu6ExI/w400-h266/image.png" width="400" /></span></a></div><span style="color: #ead1dc;"><br /><br /></span><p></p><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;"><br /></span></p><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;"><br /></span></p><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;"><br /></span></p><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;"><br /></span></p><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;"><br /></span></p><header class="slide-header" style="box-sizing: inherit; clear: both; display: flex; letter-spacing: -0.273104px; margin-bottom: 0.625rem;"><h2 style="-webkit-box-flex: 1; box-sizing: inherit; flex-grow: 1; font-size: 2.5em; line-height: 1.025; margin: 0px;"><span style="color: #ead1dc;">Sheet Swaps</span></h2><span class="slide-count current" style="box-sizing: inherit; font-size: 1.875em; line-height: 1; white-space: nowrap;"><span style="color: #ead1dc;"><br /></span></span></header><div class="caption-text" style="box-sizing: inherit; letter-spacing: -0.273104px; line-height: 1.43rem; margin-bottom: 1.25rem; max-height: 100rem; overflow: hidden;"><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;">Some other things can add to the icky factor between your sheets. Strip the bed weekly (or even more often) if you:</span></p><ul style="box-sizing: inherit;"><li style="box-sizing: inherit;"><span style="color: #ead1dc;">Sleep in the nude</span></li><li style="box-sizing: inherit;"><span style="color: #ead1dc;">Snack in bed</span></li><li style="box-sizing: inherit;"><span style="color: #ead1dc;">Sleep with your kids</span></li><li style="box-sizing: inherit;"><span style="color: #ead1dc;">Sweat a lot at night</span></li></ul><div><span style="color: #ead1dc;"><br /></span></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjK61KzYyj0ZyAOopHGEawkcL8lO7399r3yClWrW2-Mo6ibxnXEyXchwManIfekSYRjolotPNChr72qadJxVAHKCZBG98KO-dWUyOgZtb0uAMDR4bqnz67U69u72L9yRbwDTB2hxKOQisA/" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="color: #ead1dc;"><img alt="" data-original-height="1200" data-original-width="1800" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjK61KzYyj0ZyAOopHGEawkcL8lO7399r3yClWrW2-Mo6ibxnXEyXchwManIfekSYRjolotPNChr72qadJxVAHKCZBG98KO-dWUyOgZtb0uAMDR4bqnz67U69u72L9yRbwDTB2hxKOQisA/w400-h266/image.png" width="400" /></span></a></div><span style="color: #ead1dc;"><br /><br /></span></div><div><span style="color: #ead1dc;"><br /></span></div><div><span style="color: #ead1dc;"><br /></span></div><div><span style="color: #ead1dc;"><br /></span></div><div><span style="color: #ead1dc;"><br /></span></div><div><span style="color: #ead1dc;"><br /></span></div><div><span style="color: #ead1dc;"><br /></span></div><div><span style="color: #ead1dc;"><br /></span></div><div><span style="color: #ead1dc;"><br /></span></div><div><span style="color: #ead1dc;"><br /></span></div><div><span style="color: #ead1dc;"><br /></span></div><div><span style="color: #ead1dc;"><br /></span></div><div><header class="slide-header" style="box-sizing: inherit; clear: both; display: flex; letter-spacing: -0.273104px; margin-bottom: 0.625rem;"><h2 style="-webkit-box-flex: 1; box-sizing: inherit; flex-grow: 1; font-size: 2.5em; line-height: 1.025; margin: 0px;"><span style="color: #ead1dc;">Let Your Sheets Breathe</span></h2><span class="slide-count current" style="box-sizing: inherit; font-size: 1.875em; line-height: 1; white-space: nowrap;"><span style="color: #ead1dc;"><br /></span></span></header><div class="caption-text" style="box-sizing: inherit; letter-spacing: -0.273104px; line-height: 1.43rem; margin-bottom: 1.25rem; max-height: 100rem; overflow: hidden;"><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;">You may have heard that the best way to kick start your day is to make your bed. But it might be wise not to rush. That’s because moisture builds in your sheets after each night of slumber. When you wake up, peel back the covers and give your bed a chance to dry. That makes it a less attractive nesting spot for bacteria and mites.</span></p><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0daa9weZOkROPj54aWu86b_c3Jq__3WBKZzBTLlqIJxIMQJYAdP28nwkT69UCBljBla7_Juq8yYJhMMihFPxCiuPjFak3B2dgLPjz0PiuMLGUeckNnqtqro8_mbOVBAPGbNXRsVi6FOc/" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="color: #ead1dc;"><img alt="" data-original-height="1200" data-original-width="1800" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0daa9weZOkROPj54aWu86b_c3Jq__3WBKZzBTLlqIJxIMQJYAdP28nwkT69UCBljBla7_Juq8yYJhMMihFPxCiuPjFak3B2dgLPjz0PiuMLGUeckNnqtqro8_mbOVBAPGbNXRsVi6FOc/w400-h266/image.png" width="400" /></span></a></div><span style="color: #ead1dc;"><br /><br /></span><p></p><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;"><br /></span></p><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;"><br /></span></p><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;"><br /></span></p><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;"><br /></span></p><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;"><br /></span></p><header class="slide-header" style="box-sizing: inherit; clear: both; display: flex; letter-spacing: -0.273104px; margin-bottom: 0.625rem;"><h2 style="-webkit-box-flex: 1; box-sizing: inherit; flex-grow: 1; font-size: 2.5em; line-height: 1.025; margin: 0px;"><span style="color: #ead1dc;">Wash Day Tips</span></h2><span class="slide-count current" style="box-sizing: inherit; font-size: 1.875em; line-height: 1; white-space: nowrap;"><span style="color: #ead1dc;"><br /></span></span></header><div class="caption-text" style="box-sizing: inherit; letter-spacing: -0.273104px; line-height: 1.43rem; margin-bottom: 1.25rem; max-height: 100rem; overflow: hidden;"><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;">Launder your bedding with the hottest water suggested on the care label. Afterward, toss it into the dryer. Studies show the dryer’s heat can kill some germs that survive the wash. If it’s safe for the color, use a germ-killer like bleach on your sheets, especially if you’re cleaning up after a sick person.</span></p><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZWSYj7zA3jQpt3t6zCO8T6yDwPDx8mk3qS0fXR_cNtPyJnJrFRxNJWtWHJBGyI5jO9YRzuusy9rJ8W-hx2zcwrwaow7gXzv_UOCHuAr9eDfgJo590Mg1qNPxwZjquA9grXcrCllnnlpA/" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="color: #ead1dc;"><img alt="" data-original-height="1200" data-original-width="1800" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZWSYj7zA3jQpt3t6zCO8T6yDwPDx8mk3qS0fXR_cNtPyJnJrFRxNJWtWHJBGyI5jO9YRzuusy9rJ8W-hx2zcwrwaow7gXzv_UOCHuAr9eDfgJo590Mg1qNPxwZjquA9grXcrCllnnlpA/w400-h266/image.png" width="400" /></span></a></div><span style="color: #ead1dc;"><br /><br /></span><p></p><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;"><br /></span></p><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;"><br /></span></p><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;"><br /></span></p><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;"><br /></span></p><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;"><br /></span></p><header class="slide-header" style="box-sizing: inherit; clear: both; display: flex; letter-spacing: -0.273104px; margin-bottom: 0.625rem;"><h2 style="-webkit-box-flex: 1; box-sizing: inherit; flex-grow: 1; font-size: 2.5em; line-height: 1.025; margin: 0px;"><span style="color: #ead1dc;">Dirty Duvets and More</span></h2></header><div class="caption-text" style="box-sizing: inherit; letter-spacing: -0.273104px; line-height: 1.43rem; margin-bottom: 1.25rem; max-height: 100rem; overflow: hidden;"><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;">Some comforters or duvet covers aren’t machine washable. So check labels before you launder. Stick to this cleaning schedule for a fresh bedroom:</span></p><ul style="box-sizing: inherit;"><li style="box-sizing: inherit;"><span style="color: #ead1dc;">Comforters, blankets, and duvet Covers: Once every 1-2 months. (If you don’t use a top sheet, wash them when you do your sheets.)</span></li><li style="box-sizing: inherit;"><span style="color: #ead1dc;">Mattress pad: Wash four times a year</span></li><li style="box-sizing: inherit;"><span style="color: #ead1dc;">Bed skirt: Every 3-6 months</span></li></ul><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;">Vacuum your mattress when you launder the bed skirt to suck away dust and dirt.</span></p><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXePr2im6EQPap3XUG95H9-BmHlmwcfzdu0wLcBB1oUWLOmvCXThYpbQ3egI0VNN4G7iPHdVCQYjfC5BazXcVY5QHYC3Z3vEkgkIfc8LtwxDW0_Ydy-K2hfY5OAaaLWxYw2JO8TfmY3-8/" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="color: #ead1dc;"><img alt="" data-original-height="1200" data-original-width="1800" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXePr2im6EQPap3XUG95H9-BmHlmwcfzdu0wLcBB1oUWLOmvCXThYpbQ3egI0VNN4G7iPHdVCQYjfC5BazXcVY5QHYC3Z3vEkgkIfc8LtwxDW0_Ydy-K2hfY5OAaaLWxYw2JO8TfmY3-8/w400-h266/image.png" width="400" /></span></a></div><span style="color: #ead1dc;"><br /><br /></span><p></p><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;"><br /></span></p><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;"><br /></span></p><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;"><br /></span></p><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;"><br /></span></p><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;"><br /></span></p><header class="slide-header" style="box-sizing: inherit; clear: both; display: flex; letter-spacing: -0.273104px; margin-bottom: 0.625rem;"><h2 style="-webkit-box-flex: 1; box-sizing: inherit; flex-grow: 1; font-size: 2.5em; line-height: 1.025; margin: 0px;"><span style="color: #ead1dc;">Bedbugs</span></h2><span class="slide-count current" style="box-sizing: inherit; font-size: 1.875em; line-height: 1; white-space: nowrap;"><span style="color: #ead1dc;"><br /></span></span></header><div class="caption-text" style="box-sizing: inherit; letter-spacing: -0.273104px; line-height: 1.43rem; margin-bottom: 1.25rem; max-height: 100rem; overflow: hidden;"><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;">These critters aren’t lured by dirty or clean sheets. They’re attracted to you. They live in warm places close to people, so your bed is perfect. Bedbugs crawl out at night and feed on your blood. You may wake up with itchy bite marks. The bugs travel to your home from places that are infested, like a hotel or dorm room. Dry your bedding on high heat for 30 minutes to kill the bugs and their eggs.</span></p></div></div></div></div></div></div></div></div><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"><span style="color: #ead1dc;"><br /></span></p><p style="box-sizing: inherit; font-size: 1.313em; line-height: 1.43; margin: 0px 0px 1.25rem;"></p><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><br /><p style="color: #444444;"></p></div></div></div></div></div>dewihttp://www.blogger.com/profile/16187212759505268374noreply@blogger.com0tag:blogger.com,1999:blog-117259988858372896.post-15138063057417312792020-11-15T03:01:00.002-08:002020-11-15T03:01:53.303-08:0018 ways to increase the serotonin in your brain (naturally)<p> https://hackspirit.com/11-increase-serotonin-brain-naturally/</p><p><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><span class="entry-meta-label" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Poppins, Roboto, sans-serif; font-size: 15px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">by</span><span style="font-family: Poppins, Roboto, sans-serif; font-size: 15px;"> </span><a href="https://hackspirit.com/author/lachlan/" rel="author" style="border-style: solid; border-width: 0px; cursor: pointer; font-family: Poppins, Roboto, sans-serif; font-size: 15px; text-decoration-line: none;" title="Posts by Lachlan Brown"><span style="font-family: Poppins, Roboto, sans-serif;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; cursor: pointer; font-size: 15px; height: auto; outline-color: initial; outline-style: initial; transition-property: opacity;"><img 0="" 40="" a="" alt="Lachlan Brown" class="avatar avatar-40 photo lazyloaded" d="" data-expand="600" data-src="https://hackspirit.com/wp-content/uploads/2018/11/Lachlan-Brown_avatar-40x40.jpg" e="" f2000="" f="" fsvg="" fwww.w3.org="" height="40" http="" src="https://hackspirit.com/wp-content/uploads/2018/11/Lachlan-Brown_avatar-40x40.jpg" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-radius: 50%; border-style: solid; border-width: 0px; float: left; height: auto; margin: 0px 10px 0px 0px; max-width: 100%; opacity: 1; outline: 0px; padding: 0px; transition: opacity 0.175s ease-in-out 0s; vertical-align: baseline;" viewbox="" width="40" /></span></span><span itemprop="name" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; cursor: pointer; font-family: Poppins, Roboto, sans-serif; font-size: 15px; font-weight: 600; margin: 0px; outline: 0px; padding: 0px; text-decoration-line: none; vertical-align: baseline;">Lachlan Brown</span></a></span></span></p><p><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMQu-J5Crwvw9CksQFtAQRTb5JihM0XI6UroOpV6hVhJQaIk01i7QU3UFRo7bNyY-vm3kx1SrfylhyGg6Ofp3i8xB4oEUX1O17EVyHmKBJrRpIkPvb2_Er2CgMKgnzJ7pQFLh3Jg_abgw/s663/Screenshot+%25281401%2529.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><img border="0" data-original-height="304" data-original-width="663" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMQu-J5Crwvw9CksQFtAQRTb5JihM0XI6UroOpV6hVhJQaIk01i7QU3UFRo7bNyY-vm3kx1SrfylhyGg6Ofp3i8xB4oEUX1O17EVyHmKBJrRpIkPvb2_Er2CgMKgnzJ7pQFLh3Jg_abgw/s320/Screenshot+%25281401%2529.png" width="320" /></span></span></a></div><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span><p><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></p><p><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></p><p><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></p><p><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></p><p><span style="background-color: #0c343d; font-family: Poppins, Roboto, sans-serif; font-size: 13px; text-align: right;"><span style="color: #fff2cc;"><br /></span></span></p><p><span style="background-color: #0c343d; font-family: Poppins, Roboto, sans-serif; font-size: 13px; text-align: right;"><span style="color: #fff2cc;"><br /></span></span></p><p><span style="background-color: #0c343d; font-family: Poppins, Roboto, sans-serif; font-size: 13px; text-align: right;"><span style="color: #fff2cc;"><br /></span></span></p><p><span style="background-color: #0c343d; font-family: Poppins, Roboto, sans-serif; font-size: 13px; text-align: right;"><span style="color: #fff2cc;">Image credit: Shutterstock - By lzf</span></span></p><p><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><a href="https://www.healthline.com/health/mental-health/serotonin" style="border-style: solid; border-width: 0px; cursor: pointer; font-family: Roboto, sans-serif; font-size: 18px; text-decoration-line: none;"><span id="E16" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Serotonin</span></a><span id="E18" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"> is a neurotransmitter that can influence many things throughout your body like your mood, memory, sleep cycle, and even your sex drive.</span></span></span></p><p><span style="background: 0px 0px rgb(12, 52, 61); border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #fff2cc;">By increasing the serotonin in your body naturally, you can also enhance your mental state and your motivation.</span></span></p><p><span style="background: 0px 0px rgb(12, 52, 61); border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #fff2cc;">Want to increase serotonin?</span></span></p><p><span style="background: 0px 0px rgb(12, 52, 61); border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #fff2cc;">Here are 18 natural ways to boost your serotonin.</span></span></p><h2 id="E23" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Poppins, Roboto, sans-serif; font-size: 24px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: -0.025em; line-height: 1.125; margin: 3rem 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span id="E24" style="background-attachment: initial; background-clip: initial; background-color: #0c343d; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #fff2cc;">1. Eat Tryptophan.</span></span></h2><p id="E26" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><span id="E27" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><a href="https://pubchem.ncbi.nlm.nih.gov/compound/L-tryptophan" rel="noopener" style="border-style: solid; border-width: 0px; cursor: pointer; text-decoration-line: none;">Tryptophan</a> is an amino acid that</span><span id="E30" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"> helps in your body’s production of serotonin. Serotonin is synthesized from tryptophan.</span></span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4728667/" style="border-style: solid; border-width: 0px; cursor: pointer; text-decoration-line: none;">It’s believed</a> that tryptophan is associated with mood issues like depression and anxiety.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;">Tryptophan supplements can increase serotonin, but a more natural approach is to eat foods that contain tryptophan.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;">Research<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4728667/" rel="noopener" style="border-style: solid; border-width: 0px; cursor: pointer; text-decoration-line: none;"> has shown</a> that when you follow a low-tryptophan diet, brain serotonin levels drop.</span></span></p><div class="hacks-6a72b196144f6d41183fe1138de7910b hacks-relationships-8th-para-video" id="hacks-6a72b196144f6d41183fe1138de7910b" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"></div><div class="hacks-dce0740748979c76638efce01d214661 hacks-non-relationships-videos" id="hacks-dce0740748979c76638efce01d214661" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"></div><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span id="E30" style="background-attachment: initial; background-clip: initial; background-color: #0c343d; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #fff2cc;">Foods that include tryptophan include eggs, turkey, dairy, lean meats, salmon, pineapples, tofu, nuts, and seeds.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;">Keep in mind: High-tryptophan foods won’t increase serotonin on their own.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;">But if you mix high-tryptophan foods with carbs, you’re more likely to boost serotonin.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><a href="https://www.healthline.com/health/healthy-sleep/foods-that-could-boost-your-serotonin#food-and-mood" style="border-style: solid; border-width: 0px; cursor: pointer; text-decoration-line: none;">The body releases more insulin</a> when it absorbs carbs, which promotes amino acid absorption and leaves tryptophan in the blood.</span></span></p><p><span style="color: #fff2cc;"><span style="background: 0px 0px rgb(12, 52, 61); border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"></span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;">The tryptophan you find in natural food competes with other amino acids to be absorbed in the brain so that it won’t boost serotonin a huge deal on its own.</span></span></p><h2 id="E32" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Poppins, Roboto, sans-serif; font-size: 24px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: -0.025em; line-height: 1.125; margin: 3rem 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span id="E33" style="background-attachment: initial; background-clip: initial; background-color: #0c343d; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #fff2cc;">2. Get a massage.</span></span></h2><div><span style="background-attachment: initial; background-clip: initial; background-color: #0c343d; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #fff2cc;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4Lg76ng8Qu1SKqGYOUIdcqFVGhEbhM3zBxYe1GcL7UEqNY70rVPuhOxjHoo5J60Z0O6O8KMhU2sJi7oDgV15klIKhGnoHZ7R46G1qT6vKfmzhUwRl0Z1Lfgk2IJ3r9VRyK3XjN5nIXs4/" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="" data-original-height="348" data-original-width="696" height="160" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4Lg76ng8Qu1SKqGYOUIdcqFVGhEbhM3zBxYe1GcL7UEqNY70rVPuhOxjHoo5J60Z0O6O8KMhU2sJi7oDgV15klIKhGnoHZ7R46G1qT6vKfmzhUwRl0Z1Lfgk2IJ3r9VRyK3XjN5nIXs4/" width="320" /></a></div><br /><br /></span></span></div><p><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></p><p><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></p><p><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></p><p><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></p><p id="E35" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-color: #0c343d; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #fff2cc;"><br /></span></span></p><p id="E35" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-color: #0c343d; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #fff2cc;"><br /></span></span></p><p id="E35" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-color: #0c343d; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #fff2cc;"><br /></span></span></p><p id="E35" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span id="E36" style="background-attachment: initial; background-clip: initial; background-color: #0c343d; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #fff2cc;">Getting a massage can boost your mood no matter what, but did you know that it can reduce your cortisol levels?</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><a href="https://www.ncbi.nlm.nih.gov/pubmed/16162447" style="border-style: solid; border-width: 0px; cursor: pointer; text-decoration-line: none;">A study found</a> that after massage therapy, cortisol was found to be 31% less on average in saliva or urine tests, and serotonin and dopamine increased by 28% and 31%, respectively.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><a href="https://www.healthline.com/health/healthy-sleep/foods-that-could-boost-your-serotonin#alternatives" style="border-style: solid; border-width: 0px; cursor: pointer; text-decoration-line: none;">Another study</a> looked at massage therapy on babies of Depressed Mothers.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;">They massaged 1-3-month-old infants twice a week for 15 minutes for seven weeks and serotonin levels increased by 34% on average.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;">These studies not only suggest the stress-alleviating effects of massage therapy, but it can also be a significant mood booster.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;">Of course, it’s not clear whether these results are from massage in particular, or physical human touch.</span></span></p><h2 id="E38" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Poppins, Roboto, sans-serif; font-size: 24px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: -0.025em; line-height: 1.125; margin: 3rem 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span id="E39" style="background-attachment: initial; background-clip: initial; background-color: #0c343d; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #fff2cc;">3. Increase your intake of Vitamin B6, B12, and folate-rich foods</span></span></h2><div><span style="background-attachment: initial; background-clip: initial; background-color: #0c343d; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #fff2cc;"><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">Vitamin B6 is important for serotonin production. <a href="https://www.webmd.com/depression/features/serotonin#1" style="border-style: solid; border-width: 0px; cursor: pointer; text-decoration-line: none;">Vitamin B6 must be present</a> to convert either 5-HTP or tryptophan into serotonin.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/" rel="noopener" style="border-style: solid; border-width: 0px; cursor: pointer; text-decoration-line: none;">According to a study</a>, even mild deficiency of B6 Vitamin levels results in down-regulation of GABA and serotonin synthesis.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">Vitamin B6 is found in cauliflower, bananas, avocado, grains, seeds, and nuts.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">Also, taking B12 with folate increases production of serotonin.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><a href="https://www.ncbi.nlm.nih.gov/pubmed/17052662" rel="noopener" style="border-style: solid; border-width: 0px; cursor: pointer; text-decoration-line: none;">According to research</a>, more than a third of psychiatric admissions have been found to be suffering deficiencies in folate or vitamin B12.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">Foods rich in B12 include cheese, fish, and meat while foods high in folate include green leafy vegetables, broccoli, cabbage, and whole grains.</p><h2 id="E44" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Poppins, Roboto, sans-serif; font-size: 24px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: -0.025em; line-height: 1.125; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span id="E45" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">4. Get some sun.</span></h2><div><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiotZt_TUyH0-6NwcBgqcfsoCcsv-xJElVBQv9jHUi9XxQkF3Goxlp7_refPW0w32BDsL6NR5Nk9cUksQOuqDGyGp7m2AaQ4D6-NxSaEuEvncU8eAu8mCoJVGfyZjcMlsBfswvKT73EeTg/" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="" data-original-height="512" data-original-width="768" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiotZt_TUyH0-6NwcBgqcfsoCcsv-xJElVBQv9jHUi9XxQkF3Goxlp7_refPW0w32BDsL6NR5Nk9cUksQOuqDGyGp7m2AaQ4D6-NxSaEuEvncU8eAu8mCoJVGfyZjcMlsBfswvKT73EeTg/" width="320" /></a></div><br /><br /></span></div></span></span></div><p><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></p><p><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></p><p><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></p><p><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></p><p><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></p><p><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><br /></span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;"><a href="https://www.ncbi.nlm.nih.gov/pubmed/17582745/" style="border-style: solid; border-width: 0px; cursor: pointer; text-decoration-line: none;">Research shows</a> a clear correlation between being exposed to bright light and serotonin levels. Light therapy is a common remedy for seasonal depression.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;">However, <a href="https://www.psychologytoday.com/us/blog/prefrontal-nudity/201111/boosting-your-serotonin-activity" style="border-style: solid; border-width: 0px; cursor: pointer; text-decoration-line: none;">light from the sun holds advantages</a> over other forms of light:</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;">Sunshine light has a UV light, is much brighter than other light and is around at the right time in the day.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;">Yes, too much UV can cause skin cancer, but it is important to get adequate amounts because light absorbed through the skin produces Vitamin D.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: #fff2cc;">Vitamin D has many functions, <a href="https://www.sciencedaily.com/releases/2014/02/140226110836.htm" style="border-style: solid; border-width: 0px; cursor: pointer; text-decoration-line: none;">including assisting</a> in serotonin production.</span></span></p><p id="E47" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span id="E48" style="background-attachment: initial; background-clip: initial; background-color: #0c343d; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #fff2cc;">Unsurprisingly for those of us who live in the north, not getting sun can affect our mood. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3779905/" rel="noopener" style="border-style: solid; border-width: 0px; cursor: pointer; text-decoration-line: none;">Sunshine can initiate serotonin production</a> in our brains.</span></span></p><p id="E47" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #fff2cc;"><span style="background-attachment: initial; background-clip: initial; background-color: #0c343d; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"></span></span></p><h2 id="E50" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Poppins, Roboto, sans-serif; font-size: 24px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: -0.025em; line-height: 1.125; margin: 3rem 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span id="E51" style="background-attachment: initial; background-clip: initial; background-color: #0c343d; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #fff2cc;">5. Increase your intake of Magnesium.</span></span></h2><div><span style="background-attachment: initial; background-clip: initial; background-color: #0c343d; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #fff2cc;"><p id="E53" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span id="E54" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">It’s thought that <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5786912/" style="border-style: solid; border-width: 0px; cursor: pointer; text-decoration-line: none;">up to 75% of the American population</a> is deficient in Magnesium.</span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span id="E54" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><a href="https://medlineplus.gov/ency/article/002423.htm" style="border-style: solid; border-width: 0px; cursor: pointer; text-decoration-line: none;">This mineral can help to</a> control blood pressure, regulate nerve cell function </span><span id="E56" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">and also</span><span id="E58" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"> enhance serotonin.</span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">One<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5487054/" style="border-style: solid; border-width: 0px; cursor: pointer; text-decoration-line: none;"> study</a> found that for people with mild depression, a magnesium supplement can make a difference within just two weeks.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">It is thought that magnesium deficiency in the brain may lower serotonin levels.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><a href="https://www.psychologytoday.com/us/blog/open-gently/201709/magnesium-might-boost-mood" style="border-style: solid; border-width: 0px; cursor: pointer; text-decoration-line: none;">This is particularly important</a> for people who have classic magnesium deficiency symptoms: muscle cramps, muscle pain, eye twitches and muscle spasms.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span id="E58" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Magnesium can be found in supplements and foods like dark greens, bananas, and fish.</span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"></span></p><h2 id="E60" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Poppins, Roboto, sans-serif; font-size: 24px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: -0.025em; line-height: 1.125; margin: 3rem 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span id="E61" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">6. Be positive.</span></h2><div><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWspYH0_p6omJopaAAtvnyZdVFxg4pgW2pyjUBtC84u2hwWD4-JxU5WXLZhyk2lOoPj8qROLfAFXd0bxrRZCiWxeFA8Fk07nxFiIgiMG8ca1SDiw8dmuumbgM8ly2J8rIuJsyHE-5ZFfU/" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="" data-original-height="382" data-original-width="728" height="167" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWspYH0_p6omJopaAAtvnyZdVFxg4pgW2pyjUBtC84u2hwWD4-JxU5WXLZhyk2lOoPj8qROLfAFXd0bxrRZCiWxeFA8Fk07nxFiIgiMG8ca1SDiw8dmuumbgM8ly2J8rIuJsyHE-5ZFfU/" width="320" /></a></div><br /><br /></span></div><div><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></span></div><div><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></span></div><div><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></span></div><div><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></span></div><div><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></span></div><div><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></span></div><div><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></span></div><div><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></span></div><div><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><p id="E63" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></span></p><p id="E63" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></span></p><p id="E63" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span id="E64" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">By <a href="https://hackspirit.com/accepting-darkest-emotions-key-happiness/" style="border-style: solid; border-width: 0px; cursor: pointer; text-decoration-line: none;">changing your attitude</a>, self-talk, and </span>perspective, you can also influence your brain. When you do things that you enjoy, you feel better.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">These new patterns of positivity can help you create more serotonin. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2077351/" style="border-style: solid; border-width: 0px; cursor: pointer; text-decoration-line: none;">Several studies</a> found an association between measures related to serotonin and mood.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2077351/" style="border-style: solid; border-width: 0px; cursor: pointer; text-decoration-line: none;">According to research</a>, when positive thoughts and feelings are generated, cortisol decreases and the brain produces serotonin, creating feelings of well-being.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><a href="https://www.psychologytoday.com/us/blog/prefrontal-nudity/201111/boosting-your-serotonin-activity" style="border-style: solid; border-width: 0px; cursor: pointer; text-decoration-line: none;">One tip</a> to increase positivity and serotonin in the brain is to remember happy events.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">This simple act can increase serotonin in the anterior cingulate cortex, a region of the brain associated with controlling attention.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">While sometimes it can be challenging to recall happy events when you’re feeling down, it might help to talk to an old friend about a happy time or look at old photos.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><a href="https://www.psychologytoday.com/gb/blog/prime-your-gray-cells/201108/happy-brain-happy-life" rel="noopener noreferrer" style="border-style: solid; border-width: 0px; cursor: pointer; text-decoration-line: none;" target="_blank">Happiness reinforces happiness</a>, helping your brain to function better as your serotonin levels increase.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">If you’re struggling to deal with negative thoughts about things that are happening in your life now, start by remembering happy events in your past.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">Spend time enjoying happy memories. Even if you’re going through something really tough right now, reminding yourself of what it is to feel happy can help you heal your brain and increase your serotonin levels.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">Studies show that people who are depressed, and therefore have low serotonin levels, often struggle to remember being happy.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">Even if they have had significant periods of happiness, they end up stuck in depression because they simply can’t remember what is was like to be happy.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">If you’re depressed or struggling with a period of low mood, actively trying to remember happy times could lift your serotonin levels and help you feel happier and more resilient.</p><h2 id="E66" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Poppins, Roboto, sans-serif; font-size: 24px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: -0.025em; line-height: 1.125; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span id="E67" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">7. Eat less sugar.</span></h2><div><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><p id="E70" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span id="E71" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">One of the symptoms you may feel when you’re low on serotonin is a craving for sugary foods.</span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">Why?</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">Because sugar and carbs <a href="https://goaskalice.columbia.edu/answered-questions/serotonin-and-foods" rel="noopener" style="border-style: solid; border-width: 0px; cursor: pointer; text-decoration-line: none;">trigger the release of serotonin</a> and give us an instant mood boost.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">But this lift doesn’t last long, approximately an hour or two, before your serotonin levels crash.</p><p></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">A better long-term way of increasing serotonin is to eat healthy carbohydrates.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><a href="https://www.ncbi.nlm.nih.gov/pubmed/27166525" rel="noopener" style="border-style: solid; border-width: 0px; cursor: pointer; text-decoration-line: none;">A research study</a> found that the ingestion of a sugar-rich diet decreased serotonin metabolism in rats.</p><h2 id="E73" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Poppins, Roboto, sans-serif; font-size: 24px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: -0.025em; line-height: 1.125; margin: 3rem 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span id="E74" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">8. Start a meditation practice.</span></h2><div><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkR3NDVa-_emDwM4ABcOU2s5MG2kOoBSxvwACRAVc_0eaOBxELVJtaJRLS_ASQ6Yf-MUfgMD_xMWQgQ9S-vqzMPT42TejJy10qwRTGt_gB5Ji1JUnG1FpDI49yxUmRmLiVuVRScZDu9Kk/" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="" data-original-height="691" data-original-width="1000" height="221" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkR3NDVa-_emDwM4ABcOU2s5MG2kOoBSxvwACRAVc_0eaOBxELVJtaJRLS_ASQ6Yf-MUfgMD_xMWQgQ9S-vqzMPT42TejJy10qwRTGt_gB5Ji1JUnG1FpDI49yxUmRmLiVuVRScZDu9Kk/" width="320" /></a></div><br /><br /></span></div><div><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></span></div><div><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></span></div><div><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></span></div><div><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></span></div><div><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></span></div><div><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></span></div><div><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></span></div><div><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></span></div><div><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></span></div><div><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></span></div><div><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></span></div><div><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="font-family: Poppins, Roboto, sans-serif; font-size: 13px; text-align: center;"><br /></span></span></div><div><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="font-family: Poppins, Roboto, sans-serif; font-size: 13px; text-align: center;"><br /></span></span></div><div><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="font-family: Poppins, Roboto, sans-serif; font-size: 13px; text-align: center;">Image Credit: Shutterstock –</span><br style="font-family: Poppins, Roboto, sans-serif; font-size: 13px; text-align: center;" /><span style="font-family: Poppins, Roboto, sans-serif; font-size: 13px; text-align: center;">Yuganov Konstantin</span></span></div><div><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="font-family: Poppins, Roboto, sans-serif; font-size: 13px; text-align: center;"><br /></span></span></div><div><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3311113/" rel="noopener" style="border-style: solid; border-width: 0px; cursor: pointer; text-decoration-line: none;">A recent paper</a> in the <em style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Archives of General Psychiatry</em> concludes that mindfulness-based cognitive therapy (MBCT) “offers protection against relapse/recurrence on a par with that of maintenance antidepressant pharmacotherapy.”</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><a href="https://www.ncbi.nlm.nih.gov/pubmed/19432513" rel="noopener" style="border-style: solid; border-width: 0px; cursor: pointer; text-decoration-line: none;">Research reviews</a> of mindfulness-based stress reduction therapy suggest that it helps to reduce stress, ruminative thinking, and trait anxiety in healthy people.</p><p id="E76" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span id="E77" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5606297/" rel="noopener" style="border-style: solid; border-width: 0px; cursor: pointer; text-decoration-line: none;">Meditation is believed to</a> raise an acid called 5-HIAA in the brain that is directly related to serotonin.</span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span id="E77" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">What’s more, by sitting in <a href="https://hackspirit.com/how-to-clear-your-mind/" style="border-style: solid; border-width: 0px; cursor: pointer; text-decoration-line: none;">meditation</a> every </span><span id="E79" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">day</span><span id="E81" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"> you can reduce stress, and the production of cortisol and other stress hormones and also enhance the production of serotonin.</span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">If you’re looking to begin <a href="https://hackspirit.com/the-ultimate-cheat-sheet-to-meditation-for-beginners/" style="border-style: solid; border-width: 0px; cursor: pointer; text-decoration-line: none;">practising meditation</a>, here are four steps to go about it:</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">1) Find a quiet place and time free of distractions.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">2) Get comfortable. Find a body position that makes you feel relaxed.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">3) Try to get into a relaxed, passive mental attitude. Let you your mind go blank.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">If thoughts and worries appear, acknowledge them, then go back to trying to be relaxed and thoughtless.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">4) Concentrate on a mental device. You could use a mantra, your breathing, or a simple word that is repeated over and over. You could also stare at a fixed object. Whatever you choose, the goal is to focus on something, so you block out thoughts and distractions.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">Once you become good at this, you’ll look forward to each day devoting 20 minutes to it.</p><h2 id="E83" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Poppins, Roboto, sans-serif; font-size: 24px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: -0.025em; line-height: 1.125; margin: 3rem 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span id="E84" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">9. Exercise.</span></h2><div><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfoWWn0Tulg6o9_vSLA-WlpG9zDm9LbT8TkbiRNwOHVseBj7gEPdmFeqaaPiLCpS2C07sOHEV32lHPfPUP3wS4PAZCsaeWqtHs4ECLCLpYega-bhyphenhyphenJwbMqMILdaAdO7yCvhDrGGfZ0xLs/" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="" data-original-height="667" data-original-width="1000" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfoWWn0Tulg6o9_vSLA-WlpG9zDm9LbT8TkbiRNwOHVseBj7gEPdmFeqaaPiLCpS2C07sOHEV32lHPfPUP3wS4PAZCsaeWqtHs4ECLCLpYega-bhyphenhyphenJwbMqMILdaAdO7yCvhDrGGfZ0xLs/" width="320" /></a></div><br /><br /></span></div><div><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></span></div><div><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></span></div><div><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></span></div><div><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></span></div><div><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></span></div><div><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></span></div><div><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></span></div><div><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></span></div><div><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></span></div><div><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></span></div><div><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></span></div><div><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="font-family: Poppins, Roboto, sans-serif; font-size: 13px; text-align: center;"><br /></span></span></div><div><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="font-family: Poppins, Roboto, sans-serif; font-size: 13px; text-align: center;"><br /></span></span></div><div><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="font-family: Poppins, Roboto, sans-serif; font-size: 13px; text-align: center;">Image credit: Shutterstock – By lzf</span></span></div><div><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="font-family: Poppins, Roboto, sans-serif; font-size: 13px; text-align: center;"><br /></span></span></div><div><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><p id="E86" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">Getting regular exercise is crucial for your physical and mental health.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">Exercise can trigger the release of feel-good chemicals and can stimulate different parts of the brain.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><a href="https://www.ncbi.nlm.nih.gov/pubmed/11148895/" rel="noopener" style="border-style: solid; border-width: 0px; cursor: pointer; text-decoration-line: none;">A review of studies</a> on the relationship between exercise and mood concluded that exercise has evident antidepressant effects.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">In the United Kingdom, the National Institute for Health <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2077351/" rel="noopener" style="border-style: solid; border-width: 0px; cursor: pointer; text-decoration-line: none;">has published a guide</a> on the treatment of depression.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">This guide recommends treating mild depression with various strategies, including exercise, rather than antidepressants as the risk-benefit ratio is better.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">In terms of serotonin, <a href="https://www.ncbi.nlm.nih.gov/pubmed/2413941/" rel="noopener" style="border-style: solid; border-width: 0px; cursor: pointer; text-decoration-line: none;">one animal study</a> found that exercise increased tryptophan and 5-HIAA in rat ventricles.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><a href="https://www.ncbi.nlm.nih.gov/pubmed/11224400" rel="noopener" style="border-style: solid; border-width: 0px; cursor: pointer; text-decoration-line: none;">Other studies</a> have found that exercise increases extracellular serotonin and 5-HIAA in various brain areas, such as the hippocampus and cortex.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">The question is: What type of exercise is best at increasing serotonin?</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><a href="https://www.psychologytoday.com/us/blog/prefrontal-nudity/201111/boosting-your-serotonin-activity" rel="noopener" style="border-style: solid; border-width: 0px; cursor: pointer; text-decoration-line: none;">According to research</a>, aerobic exercises, like running and biking, are the most likely to boost serotonin.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><a href="https://www.psychologytoday.com/gb/blog/prefrontal-nudity/201111/boosting-your-serotonin-activity" rel="noopener noreferrer" style="border-style: solid; border-width: 0px; cursor: pointer; text-decoration-line: none;" target="_blank">Long-distance exercise such as running and cycling</a>, has been shown in many studies to help increase serotonin levels.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">A 16-week exercise program was found to be as <a href="https://www.livestrong.com/article/22590-effects-exercise-serotonin-levels/" rel="noopener noreferrer" style="border-style: solid; border-width: 0px; cursor: pointer; text-decoration-line: none;" target="_blank">effective as antidepressants</a> in some people.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">It’s worth remembering that for exercise to work as a serotonin-booster and mood-lifter, it needs to be something you enjoy.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">Doing something you hate is likely to have the opposite effect. If running and cycling aren’t for you, do something else.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">It doesn’t have to be crazy. A yoga class or a forest walk will work if they’re what feels good to you.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">Exercise outside for the best results, but if you can’t, don’t worry. Indoor exercise can be fantastic too.</p><h2 id="E90" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Poppins, Roboto, sans-serif; font-size: 24px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: -0.025em; line-height: 1.125; margin: 3rem 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span id="E91" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">10. Get lots of Vitamin C.</span></h2><div><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span id="E94" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Vitamin C is strongly connected to mood </span><span id="E96" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">and also</span><span id="E98" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"> has antidepressant properties.</span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">Serotonin is created in the brain and body from tryptophan. But tryptophan needs cofactors such as vitamin B6, folic acid, vitamin, iron, magnesium, calcium, and zin for the reaction to take place.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span id="E98" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Therefore, Vitamin C may not be directly related to serotonin, but it </span><span id="E100" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">helps. </span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">Vitamin C also slows the release of the stress hormone cortisol (too much cortisol can cause depression, <a href="https://www.psychologytoday.com/us/articles/200304/vitamin-c-stress-buster" rel="noopener" style="border-style: solid; border-width: 0px; cursor: pointer; text-decoration-line: none;">research suggests</a>).</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/benefits-vitamin-c/faq-20058271" rel="noopener" style="border-style: solid; border-width: 0px; cursor: pointer; text-decoration-line: none;">Studies have found</a> that people with low vitamin c levels are often depressed and fatigued.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">And <a href="https://www.ncbi.nlm.nih.gov/pubmed/20688474" rel="noopener" style="border-style: solid; border-width: 0px; cursor: pointer; text-decoration-line: none;">one study</a> found people who took vitamin C felt happier after just one week.</p><h2 id="E104" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Poppins, Roboto, sans-serif; font-size: 24px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: -0.025em; line-height: 1.125; margin: 3rem 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span id="E105" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">11. Reduce stress by taking care of yourself.</span></h2><div><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><p id="E107" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><a href="https://www.webmd.com/depression/features/stress-depression#1" rel="noopener" style="border-style: solid; border-width: 0px; cursor: pointer; text-decoration-line: none;">A little bit of stress</a> can be good for you.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">It keeps you alert, motivated and ready to take action.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">But chronic stress can lead to depression in some people.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">Sustained stress over long periods can lead to elevated hormones such as cortisol (the stress hormone), which can reduce serotonin and other important neurotransmitters in the brain.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">This<a href="https://www.psychologytoday.com/us/articles/200304/vitamin-c-stress-buster" rel="noopener" style="border-style: solid; border-width: 0px; cursor: pointer; text-decoration-line: none;"> study</a> found that increased cortisol in the body and brain can lead to depression.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Long-term stress causes a </span><a href="https://www.webmd.com/depression/features/stress-depression#1" style="border-style: solid; border-width: 0px; cursor: pointer; text-decoration-line: none;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">rise in the levels of the stress hormone cortisol</span></a><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"> in the brain, and a reduction in the levels of serotonin. This is a tough cycle to get out of.</span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Lack of serotonin tends to make it hard to deal with stress, which then leads to more stress, along with </span><a href="https://www.integrativepsychiatry.net/seritonin-and-seritonin-deficiency.html" style="border-style: solid; border-width: 0px; cursor: pointer; text-decoration-line: none;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">anxiety, depression and panic attacks</span></a><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">. </span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">Long-term stress causes a <a href="https://www.webmd.com/depression/features/stress-depression#1" rel="noopener noreferrer" style="border-style: solid; border-width: 0px; cursor: pointer; text-decoration-line: none;" target="_blank">rise in the levels of the stress hormone cortisol in the brain</a>, and a reduction in the levels of serotonin.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">This is a tough cycle to get out of. Lack of serotonin tends to make it hard to deal with stress, which then leads to more stress, along with <a href="https://www.integrativepsychiatry.net/seritonin-and-seritonin-deficiency.html" rel="noopener noreferrer" style="border-style: solid; border-width: 0px; cursor: pointer; text-decoration-line: none;" target="_blank">anxiety, depression and panic attacks</a>.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">It’s worth remembering that everyone experiences some degree of stress, and that some stress is beneficial.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">Feeling temporarily stressed, about an exam or job interview, for example, is normal and natural. The stress helps you focus and <a href="https://hackspirit.com/superbrain-review-mindvalley/" style="border-style: solid; border-width: 0px; cursor: pointer; text-decoration-line: none;">perform at your best.</a></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">If you’re experiencing that kind of short-term stress, you don’t need to worry about it affecting your serotonin levels.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">It’s long-term, chronic stress that is damaging.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">If you feel as if you never really relax, and that you’ve always got a knot in your stomach or that something is always churning in your mind, then you’re probably going through the kind of stress that reduces serotonin levels.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">What can you do to change it? It can be hard to see your way out of chronic stress, as there’s often a significant reason for it.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">But even if you can’t make an immediate change, making plans for change can be enough to start reducing your stress and increasing your serotonin.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">Say your job is the source of your stress. Maybe can’t just quit, but you can make a plan for finding a new job that will come good if you give it time and effort.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">What if you really can’t do anything to change the situation? It might be that the source of your stress is a close family member’s illness, for example. In that case, recognise that you can’t change it and that you need to accept it. If you give yourself permission to stop fighting, you’ll see your stress reduce.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">It’s crucial to look after yourself when you feel like you’re experiencing too much stress.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">Learning to <a href="https://hackspirit.com/how-to-clear-your-mind/" style="border-style: solid; border-width: 0px; cursor: pointer; text-decoration-line: none;">relax your mind,</a> and give yourself a break, is crucial for your mental and physical health.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">As mentioned above, try daily routines like meditation, breathing exercises, massages, and exercise to help your mind and body relax.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">It could be crucial for your serotonin levels and your mental health.</p><h2 style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Poppins, Roboto, sans-serif; font-size: 24px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: -0.025em; line-height: 1.125; margin: 3rem 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">12. Eat well</h2><div><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">Serotonin is produced in the body from an amino acid called tryptophan, which is found in certain foods.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">We don’t yet fully understand exactly how eating tryptophan-rich foods can increase your serotonin, but we do know that people who <a href="https://www.healthline.com/health/healthy-sleep/foods-that-could-boost-your-serotonin" rel="noopener noreferrer" style="border-style: solid; border-width: 0px; cursor: pointer; text-decoration-line: none;" target="_blank">eat a diet low in tryptophan tend to have lower levels of serotonin</a>.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">We also know that people who have low levels of tryptophan have higher levels of anxiety and depression.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">Some foods high in tryptophan are:</p><ul style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; list-style: circle; margin: 0px 0px 20px; outline: 0px; padding: 0px 0px 0px 2em; vertical-align: baseline;"><li style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Eggs.</li><li style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Dairy including milk and cheese.</li><li style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Lean meat and fish, particularly salmon and turkey.</li><li style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Tofu.</li><li style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Nuts.</li></ul><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">The evidence is that the most effective way to eat tryptophan-rich foods so that they’re absorbed by the body is to combine them with carbohydrates. So you could try:</p><ul style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; list-style: circle; margin: 0px 0px 20px; outline: 0px; padding: 0px 0px 0px 2em; vertical-align: baseline;"><li style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Poached eggs on wholemeal toast.</li><li style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Macaroni cheese.</li><li style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Stir-fried noodles with salmon, tofu or cashew nuts.</li></ul><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">Even if eating tryptophan-rich foods doesn’t increase your serotonin by much, the process of thinking about eating healthily and taking charge of your own self-care will help you think more positively and that will, in turn, help increase your serotonin.</p><h2 style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Poppins, Roboto, sans-serif; font-size: 24px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: -0.025em; line-height: 1.125; margin: 3rem 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">13. Take supplements</h2></div><div><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">While we’re not sure yet how much you can increase your serotonin by eating foods, we do know that there are some supplements you can take that are much more likely to help.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">If you choose to try supplements, remember to treat them with caution. Don’t take two types of serotonin-enhancing supplements at once and don’t take them with antidepressants.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">While they’re not licensed drugs, they can have harmful effects.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">There are three types of supplements that are often taken to increase serotonin.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><a href="https://www.healthline.com/nutrition/5-htp-benefits" rel="noopener noreferrer" style="border-style: solid; border-width: 0px; cursor: pointer; text-decoration-line: none;" target="_blank">5-HTP</a> has been shown in several studies to help increase serotonin in the brain and to help people reduce anxiety, depression and insomnia.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">Some people take it daily as a matter of course. Others take it to help them through stressful times.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">St John’s wort is a popular herbal remedy that has been used for centuries to help people fight depression and stress.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">As with 5-HTP, some studies have shown that it can be effective, but the results haven’t been consistent enough for it to be recommended by mainstream doctors.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><a href="https://www.webmd.com/vitamins-and-supplements/l-tryptophan-uses-and-risks#1" rel="noopener noreferrer" style="border-style: solid; border-width: 0px; cursor: pointer; text-decoration-line: none;" target="_blank">Tryptophan supplements</a> are another option.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">We know that tryptophan in food can lead to increased serotonin, and tryptophan supplements could be an easier, faster way to get the same results.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">Taking tryptophan supplements can help people who get seasonal depression in winter, and some women take them to reduce PMS symptoms.</p><h2 style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Poppins, Roboto, sans-serif; font-size: 24px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: -0.025em; line-height: 1.125; margin: 3rem 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">14. Get out into nature</h2></div><div><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">The natural world, with sunlight and fresh air, is a great mood booster.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">Many of us spend most of our day under bright, artificial lights at work. We commute in stuffy cars. And we spend much of our time at home on screens.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">Our bodies simply weren’t evolved to live like this. It’s hard for our brains to cope with the constant stimulation and glowing screens.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">Our hunter-gatherer ancestors spent nearly all their time outdoors, and that means you should make the effort to spend as much of your time outside as you can, too.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">Studies have shown that regular outdoor walks in the forest or along the beach can be an <a href="https://www.businessinsider.com/why-spending-more-time-outside-is-healthy-2017-7?r=US&IR=T#spending-time-outside-reduces-inflammation-3" rel="noopener noreferrer" style="border-style: solid; border-width: 0px; cursor: pointer; text-decoration-line: none;" target="_blank">important way to lift your mood, increase your serotonin and fight depression</a>.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">Even if you feel that you’re not a natural ‘outdoors’ person, take some time to try it. It can be hard to create the habit, especially in cold weather, but you might just find that if you stick at it, you feel stronger and healthier.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">If you live in a big city, it might be harder to get outdoors, but even a quick walk around your local park will help boost your serotonin and your mood.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">The key is staying comfortable. Invest in some comfortable shoes and a warm coat to help you through the winter. In summer, head out early or late when the weather is cooler.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">Take time to notice things as you walk. Make being outside an indulgent experience, rather than something to be endured.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">You’ll begin to enjoy it more and more as your serotonin rises.</p><h2 style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Poppins, Roboto, sans-serif; font-size: 24px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: -0.025em; line-height: 1.125; margin: 3rem 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">15. Use a sun-lamp in winter</h2></div><div><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">There will always be days when you can’t get outdoors easily.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">If you have a full-on job and a long commute then getting outside, especially on dark winter days, might be pretty much impossible.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">You never get to take a lunch break, and it’s far too late by the time you get home.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">Even if you do manage it, there’s no sunlight, which reduces the power of the outdoors to boost your serotonin.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">On those days, use a sun lamp for light therapy.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">Many people have lower serotonin levels in winter, when there is little sun and light levels are low. Lots of people suffer from seasonal depression as a result.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><a href="https://www.healthline.com/health/depression/light-therapy#method" rel="noopener noreferrer" style="border-style: solid; border-width: 0px; cursor: pointer; text-decoration-line: none;" target="_blank">Light therapy</a> can really make a difference. Even 10 or 15 minutes a day sitting by a specially designed lamp can be enough to give you that much-needed serotonin boost.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">You can buy sun lamps, which are much more powerful than ordinary household lamps, online without a prescription. You should, though, check with your doctor first if you have a history of skin cancer or have any questions about the treatment.</p><h2 style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Poppins, Roboto, sans-serif; font-size: 24px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: -0.025em; line-height: 1.125; margin: 3rem 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">16. Stay away from drugs and alcohol</h2></div><div><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">Just as supplements and antidepressants can help increase your serotonin levels, so recreational drugs and alcohol can deplete them.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">MDMA (or Ecstasy) in particular is known to cause a significant reduction in serotonin. It releases a large amount of serotonin to have its uplifting effect, which then leaves serotonin depleted in the days after.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">Other drugs, including alcohol, also <a href="https://www.goodtherapy.org/blog/negative-effects-alcohol-anxiety/" rel="noopener noreferrer" style="border-style: solid; border-width: 0px; cursor: pointer; text-decoration-line: none;" target="_blank">help boost serotonin temporarily</a>, leaving you feeling down afterwards as your brain struggles to keep up.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">If you’ve ever felt grumpy and irritable when you’re hungover, you’ll understand.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">If you find yourself often feeling depressed or anxious, try and cut out alcohol and any recreational drugs completely and see if it makes a difference.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">Even if you’re just having a glass or two of wine a night, and not getting crazy drunk, it could be affecting your serotonin.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">You don’t have to quit forever, but experiment and see whether cutting down might just change how you feel.</p><h2 style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Poppins, Roboto, sans-serif; font-size: 24px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: -0.025em; line-height: 1.125; margin: 3rem 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">17. Get treatment for hormonal issues</h2></div><div><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">Research shows that hormonal changes and imbalances can lead to a decrease in levels of serotonin, especially in people who have suffered from depression or anxiety in the past.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">We know that <a href="https://health.clevelandclinic.org/study-shows-link-age-menopause-depression-later/" rel="noopener noreferrer" style="border-style: solid; border-width: 0px; cursor: pointer; text-decoration-line: none;" target="_blank">women who go through an early menopause</a> are at greater risk of depression than other women.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">The <a href="https://www.healthline.com/health/warning-signs-male-menopause" rel="noopener noreferrer" style="border-style: solid; border-width: 0px; cursor: pointer; text-decoration-line: none;" target="_blank">andropause, or male menopause</a>, has also been linked to symptoms of depression.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">While these are natural physical processes, many people can benefit from hormone treatment to ease the symptoms, including depression.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">As your hormone levels change, so your serotonin levels might rise.</p><h2 style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Poppins, Roboto, sans-serif; font-size: 24px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: -0.025em; line-height: 1.125; margin: 3rem 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">18. See a professional</h2></div><div><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">If you find that you’re struggling to lift your mood and your serotonin levels, it might be that there’s something in your mind that you need to deal with.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">Therapists and doctors might be able to help you with therapy, antidepressants, or a combination of both.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">Therapy might not have an immediate effect, but over time, it should help you deal with things that are troubling you. Your serotonin levels will rise and stay level, and you’ll feel stronger.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">Antidepressants can also help some people. They are designed to raise your levels of serotonin so that you’re able to cope better with whatever challenges you’re facing.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">Some people take them just for a short while, so they can get a serotonin boost while they figure out where they need to go.</p><h2 style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Poppins, Roboto, sans-serif; font-size: 24px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; letter-spacing: -0.025em; line-height: 1.125; margin: 3rem 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">Sum Up</h2><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;">To boost your serotonin levels:</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-weight: 700; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">1) Eat tryptophan:</span> Foods that include tryptophan include eggs, turkey, dairy, lean meats, salmon, pineapples, tofu, nuts, and seeds.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-weight: 700; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">2) Get a massage:</span> Studies have found serotonin levels increase after a massage.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-weight: 700; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">3) Increase your intake of Vitamin B6, B12, and folate-rich foods:</span> Foods rich in B12 include cheese, fish, and meat while foods high in folate include green leafy vegetables, broccoli, cabbage, and whole grains.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-weight: 700; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">4) Get some sun:</span> Research shows a clear correlation between being exposed to bright light and serotonin levels.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-weight: 700; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">5) Increase your intake of magnesium:</span> Magnesium can be found in supplements and foods like dark greens, bananas, and fish.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-weight: 700; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">6) Be positive:</span> When positive thoughts and feelings are generated, cortisol decreases and the brain produces serotonin.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-weight: 700; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">7) Eat less sugar:</span> A better long-term way of increasing serotonin is to eat healthy carbohydrates.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-weight: 700; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">8) Meditate:</span> By sitting in meditation every day you can reduce stress, and the production of cortisol and other stress hormones and also enhance the production of serotonin.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-weight: 700; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">9) Exercise:</span> According to research, aerobic exercises, like running and biking, are the most likely to boost serotonin.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-weight: 700; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">10) Get lots of Vitamin C. </span>Fruits with the highest sources of vitamin C include cantaloupe, citrus fruits, and juices, such as orange and grapefruit, kiwi fruit, mango, papaya, pineapple, strawberries, raspberries, blueberries, and cranberries.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-weight: 700; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">11) Reduce stress by taking care of yourself:</span> Learning to relax your mind, and give yourself a break, is crucial for your mental and physical health.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-weight: 700; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">12) Eat well:</span> The evidence is that the most effective way to eat tryptophan-rich foods so that they’re absorbed by the body is to combine them with carbohydrates</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-weight: 700; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">13) Take supplements:</span> As with 5-HTP, some studies have shown that it can be effective, but the results haven’t been consistent enough for it to be recommended by mainstream doctors. Tryptophan supplements are another option.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-weight: 700; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">14) Get out into nature:</span> Studies have shown that regular outdoor walks in the forest or along the beach can be an important way to lift your mood, increase your serotonin and fight depression.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-weight: 700; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">15) Use a sun-lamp in winter:</span> Light therapy can really make a difference. Even 10 or 15 minutes a day sitting by a specially designed lamp can be enough to give you that much-needed serotonin boost.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-weight: 700; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">16) Stay away from drugs and alcohol:</span> Just as supplements and antidepressants can help increase your serotonin levels, so recreational drugs and alcohol can deplete them.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-weight: 700; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">17) Get treatment for hormonal issues: </span>Many people can benefit from hormone treatment to ease the symptoms, including depression. As your hormone levels change, so your serotonin levels might rise.</p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Roboto, sans-serif; font-size: 18px; margin: 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-weight: 700; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">18) See a professional:</span> Therapists and doctors might be able to help you with therapy, antidepressants, or a combination of both.</p></div></span></div></span></div></span></div></span></div></span></div></span></div></span></span></div><p></p>dewihttp://www.blogger.com/profile/16187212759505268374noreply@blogger.com0tag:blogger.com,1999:blog-117259988858372896.post-36835768398859785262020-11-12T03:33:00.001-08:002020-11-12T03:33:26.323-08:00<p> https://www.shape-able.com/carb-calculator.html</p><p style="border: 0px; font-family: "Fira Sans", sans-serif; margin: 0px 0px 1.5em; padding: 0px;"><span style="background-color: #0c343d;"><span style="color: white; font-size: medium;">The carb calculator, or macro calculator, can be used for calculating carb protein fat ratio requirements in calories and grams per meal. You can use a preset ratio or enter your own ratios in the appropriate spaces. Carbohydrates, proteins, and fats are macronutrients that make up the bulk of the diet. They are all required to supply energy and many essential nutrients. Too little of any one macronutrient can lead to hunger cravings.</span></span></p><div align="center" style="border: 0px; font-family: "Fira Sans", sans-serif; margin: 0px; padding: 0px;"><ins class="adsbygoogle" data-ad-client="ca-pub-6151099875013917" data-ad-format="auto" data-ad-slot="7980513943" data-adsbygoogle-status="done" data-full-width-responsive="true" style="border: 0px; display: block; height: 280px; margin: 0px; padding: 0px; text-decoration-line: none;"><h2 class="ftwp-heading" id="hbtoc-what-are-macronutrients-and-micronutrients" style="border: 0px; line-height: 1.2em; margin: 0px 0px 5px; padding: 0px; text-align: start;"><span style="background-color: #0c343d;"><span style="color: white; font-size: medium;">What are macronutrients and micronutrients?</span></span></h2><p style="border: 0px; margin: 0px 0px 1.5em; padding: 0px; text-align: start;"><span style="background-color: #0c343d;"><span style="color: white; font-size: medium;">Nutrients are separated into macronutrients and micronutrients. The nutrients that the human body requires in larger amounts are macronutrients. The nutrients that are required by the human body in smaller amounts are micronutrients. Macronutrients consist of protein, carbohydrates, and fats. Carbohydrates, proteins, and fats are broken down in the intestine. Carbohydrates into sugars, proteins into amino acids, and fats into fatty acids and glycerol.</span></span></p><p style="border: 0px; margin: 0px 0px 1.5em; padding: 0px; text-align: start;"><span style="background-color: #0c343d;"><span style="color: white; font-size: medium;">The human body makes use of these three macronutrients to build components it needs for growing, maintaining, and activity. How much of each macronutrient an individual requires, and the macronutrient ratio, varies according to various factors such as age, gender, activity levels and health goals.</span></span></p><h3 class="ftwp-heading" id="hbtoc-carbohydrates" style="border: 0px; line-height: 1.1em; margin: 0px 0px 5px; padding: 0px; text-align: start;"><span style="background-color: #0c343d; color: white; font-size: medium;">Carbohydrates</span></h3><p style="border: 0px; margin: 0px 0px 1.5em; padding: 0px; text-align: start;"><span style="background-color: #0c343d; color: white; font-size: medium;">Carbohydrates consist of sugars, starches, and fiber. Carbohydrates are used for fueling the body, and contain an average of 4 calories per gram. There are two types of carbohydrates: simple and complex. Simple carbohydrates include sugars which have 1 or 2 sugar molecules, such as high fructose corn syrup. Complex carbohydrates are known as polysaccharides, which are long chains of simple sugars. Complex carbohydrates can be either fiber or starches and can be found in foods such as potatoes and pasta.</span></p><h4 class="ftwp-heading" id="hbtoc-good-sources-of-carbohydrates" style="border: 0px; margin: 0px 0px 20px; padding: 0px; text-align: start;"><span style="background-color: #0c343d; color: white; font-size: medium;">Good sources of carbohydrates</span></h4><p style="border: 0px; margin: 0px 0px 1.5em; padding: 0px; text-align: start;"><span style="background-color: #0c343d; color: white; font-size: medium;">There are 22.8% carbs in the form of fiber and starches in cooked kidney beans, which are also high in protein and a good source of other nutrients and antioxidants. Quinoa a high-carb food, as well as a good source of protein and other nutrients, and is also gluten free. Sweet potatoes are a healthy carbohydrate choice and are an excellent source of other nutrients and antioxidants. Oats is a good whole grain carbohydrate food, and an excellent source of a soluble fiber known as beta-glucan. The greener the banana, the higher they are in starches, and the riper or more yellow they are, the higher they are in sugars.</span></p><h3 class="ftwp-heading" id="hbtoc-protein" style="border: 0px; line-height: 1.1em; margin: 0px 0px 5px; padding: 0px; text-align: start;"><span style="background-color: #0c343d; color: white; font-size: medium;">Protein</span></h3><p style="border: 0px; margin: 0px 0px 1.5em; padding: 0px; text-align: start;"><span style="background-color: #0c343d; color: white; font-size: medium;">Proteins is vital for building and maintaining the tissues and cells of the body, as well as healthy immune system function. The building blocks of protein are amino acids, and are joined together in various levels of complexity. There are 21 different amino acids in total, and 9 are considered essential, which means these cannot be manufactured by the body, and have to be ingested. The 9 essential amino acids are leucine, histidine, methionine, isoleucine, lysine, threonine, valine phenylalanine, and tryptophan. Proteins perform many functions in the body.</span></p><h4 class="ftwp-heading" id="hbtoc-good-sources-of-protein" style="border: 0px; margin: 0px 0px 20px; padding: 0px; text-align: start;"><span style="background-color: #0c343d; color: white; font-size: medium;">Good sources of protein</span></h4><p style="border: 0px; margin: 0px 0px 1.5em; padding: 0px; text-align: start;"><span style="background-color: #0c343d; color: white; font-size: medium;">Eggs are an excellent source of protein with 6g of easily digestible protein one medium egg. Milk, cheese and yogurt are packed with protein, as well as calcium. Fish and other seafood are good sources of usually low fat protein. Turkey and chicken are excellent sources of lean protein. Some good vegetarian sources of protein include soya, nuts and seeds, and beans and pulses.</span></p><h3 class="ftwp-heading" id="hbtoc-fat" style="border: 0px; line-height: 1.1em; margin: 0px 0px 5px; padding: 0px; text-align: start;"><span style="background-color: #0c343d; color: white; font-size: medium;">Fat</span></h3><p style="border: 0px; margin: 0px 0px 1.5em; padding: 0px; text-align: start;"><span style="background-color: #0c343d; color: white; font-size: medium;">Fat is the densest energy source at 9 calories/gram. Cell membranes, cholesterol steroids, and 60% of the brain is comprised of fats. Fat-soluble vitamin absorption of is supported by fats, organs are cushioned by fats, and the largest type of energy storage is fat. Saturated and unsaturated fats are two types of dietary fats. Fats coming from animal sources are saturated, and the majority of fats coming from plants are unsaturated. Trans fats are another type of fat, which are artificially created by hydrogenating less stable unsaturated liquid fats in food manufacturing processes which prolong the life of food products. Trans fats are unhealthy, end of story. Essential fatty acids (EFA), such as omega-3 and omega-6 are also important types of “fats”. Just like essential amino acids, this means that the body is unable to produce them, and must be ingested.</span></p><h4 class="ftwp-heading" id="hbtoc-good-sources-of-healthy-fat" style="border: 0px; margin: 0px 0px 20px; padding: 0px; text-align: start;"><span style="background-color: #0c343d; color: white; font-size: medium;">Good sources of healthy fat</span></h4><p style="border: 0px; margin: 0px 0px 1.5em; padding: 0px; text-align: start;"><span style="background-color: #0c343d; color: white; font-size: medium;">Avocado are an excellent source of healthy fats. The primary fatty acid found in avocados is a monounsaturated fat known as oleic acid. Fish such as mackerel, salmon, sardines and trout are a rich source of healthy omega-3 fatty acids. Nuts and seeds are a good source of healthy fats as well as other nutrients. Extra virgin olive oil is another good source of oleic acid, as well as other nutrients and antioxidants. Although the fat in coconuts and coconut oil is of the saturated fat kind, they are medium-chain fatty acids, which are not found in the saturated fats from animal products. These medium-chain fatty acids have numerous health benefits.</span></p><h2 class="ftwp-heading" id="hbtoc-calories-in-macronutrients" style="border: 0px; line-height: 1.2em; margin: 0px 0px 5px; padding: 0px; text-align: start;"><span style="background-color: #0c343d; color: white; font-size: medium;">Calories in macronutrients</span></h2><p style="border: 0px; margin: 0px 0px 1.5em; padding: 0px; text-align: start;"><span style="background-color: #0c343d; color: white; font-size: medium;">Carbohydrates provide 4 calories per gram, protein also provides 4 calories per gram and fat 9 calories per gram.</span></p><h2 class="ftwp-heading" id="hbtoc-carbs-and-fatty-liver-disease" style="border: 0px; line-height: 1.2em; margin: 0px 0px 5px; padding: 0px; text-align: start;"><span style="background-color: #0c343d; color: white; font-size: medium;">Carbs and fatty liver disease</span></h2><p style="border: 0px; margin: 0px 0px 1.5em; padding: 0px; text-align: start;"><span style="background-color: #0c343d; color: white; font-size: medium;">One study has proven that cutting down on carbs is more effective than restricting calorie intake for reducing liver fat quickly.<span class="modern-footnotes-footnote " data-mfn="1" style="border: 0px; bottom: 1ex; height: 0px; line-height: 0; margin: 0px; padding: 0px 2px; position: relative; vertical-align: baseline;"><a style="border: 0px; font-weight: 700; margin: 0px; padding: 0px; transition: color 0.1s ease-in-out 0s, background-color 0.1s ease-in-out 0s;">1</a></span> Researchers assigned eighteen individuals having nonalcoholic fatty liver disease (NAFLD) either a low-calorie or a low carbohydrate diet for two weeks.</span></p><p style="border: 0px; margin: 0px 0px 1.5em; padding: 0px; text-align: start;"><span style="background-color: #0c343d; color: white; font-size: medium;">The individuals given the low carb diet restricted their carbohydrate intake for the 1st week to less than twenty grams daily – roughly the same as a half a cup of egg noodles or a small banana. For the last week, they changed to frozen meals which matched their personal food preferences, energy needs and carb intake.</span></p><p style="border: 0px; margin: 0px 0px 1.5em; padding: 0px; text-align: start;"><span style="background-color: #0c343d; color: white; font-size: medium;">Individuals given the low-calorie diet carried on with their normal diet and maintained a food diary for the 4 days before the study started. The researchers then made use of these records for preparing all meals throughout the two week study. The total amount of calories were limited to approximately 1,500 daily for the male participants and, 200 daily for the females.</span></p><p style="border: 0px; margin: 0px 0px 1.5em; padding: 0px; text-align: start;"><span style="background-color: #0c343d; color: white; font-size: medium;">After fourteen days, advanced imaging techniques were used to analyze how much liver fat each person had. The researchers found that more liver fat was lost by the individuals on the low-carb diet.</span></p><p style="border: 0px; margin: 0px 0px 1.5em; padding: 0px; text-align: start;"><span style="background-color: #0c343d; color: white; font-size: medium;">Even though the study wasn’t meant to establish which diet was better for weight loss, the low-carbohydrate dieters as well as the low-calorie dieters lost 10 pounds on average.</span></p><h2 class="ftwp-heading" id="hbtoc-how-many-carbs-a-day-to-lose-weight" style="border: 0px; line-height: 1.2em; margin: 0px 0px 5px; padding: 0px; text-align: start;"><span style="background-color: #0c343d; color: white; font-size: medium;">How many carbs a day to lose weight?</span></h2><p style="border: 0px; margin: 0px 0px 1.5em; padding: 0px; text-align: start;"><span style="background-color: #0c343d; color: white; font-size: medium;">Reducing carb intake is one of the best methods for losing weight. It has a tendency for reducing appetite which helps to lose weight without having to count calories, meaning you don’t need to starve yourself to lose weight. Just by eliminating unhealthy sources of carbohydrates from the diet will help boost weight loss efforts. Refined wheat food products and foods and beverages with added sugar are “bad carbs” and should be avoided. Healthy sources of carbs such as whole fruit and vegetables can easily be part of a low carb diet. The carbohydrate intake of sedentary individuals should be a lot lower than physically active individuals with more muscle mass, such as those who engage regularly in high intensity exercise such as weight lifting or trail running.</span></p><p style="border: 0px; margin: 0px 0px 1.5em; padding: 0px; text-align: start;"><span style="background-color: #0c343d; color: white; font-size: medium;">The USDA guidelines recommend that an average of 55% of daily calorie intake should come from carbs. On this recommendation, about 275 grams of carbs would be required a day on a 2000 calorie/day diet. However, much quicker weight loss results will be achieved with a daily carbohydrate intake of 100 grams. A low carb diet has been proven to be much more effective for losing weight in comparison to the outdated recommended high carb diet.</span></p><p style="border: 0px; margin: 0px 0px 1.5em; padding: 0px; text-align: start;"><span style="background-color: #0c343d; color: white; font-size: medium;">Research has shown that appetite is reduced with low carb diets which in turn reduces calorie intake.<span class="modern-footnotes-footnote " data-mfn="2" style="border: 0px; bottom: 1ex; height: 0px; line-height: 0; margin: 0px; padding: 0px 2px; position: relative; vertical-align: baseline;"><a style="border: 0px; font-weight: 700; margin: 0px; padding: 0px; transition: color 0.1s ease-in-out 0s, background-color 0.1s ease-in-out 0s;">2</a></span> When low carb diets are compared to low fat diets in studies, calories have to be restricted in the low fat study participants for the results to be comparable.<span class="modern-footnotes-footnote " data-mfn="3" style="border: 0px; bottom: 1ex; height: 0px; line-height: 0; margin: 0px; padding: 0px 2px; position: relative; vertical-align: baseline;"><a style="border: 0px; font-weight: 700; margin: 0px; padding: 0px; transition: color 0.1s ease-in-out 0s, background-color 0.1s ease-in-out 0s;">3</a></span></span></p><p style="border: 0px; margin: 0px 0px 1.5em; padding: 0px; text-align: start;"><span style="background-color: #0c343d; color: white; font-size: medium;">Low carb diets also lower blood pressure, blood sugar, and triglycerides, as well as improving cholesterol by increasing HDL and decreasing LDL.<span class="modern-footnotes-footnote " data-mfn="4" style="border: 0px; bottom: 1ex; height: 0px; line-height: 0; margin: 0px; padding: 0px 2px; position: relative; vertical-align: baseline;"><a style="border: 0px; font-weight: 700; margin: 0px; padding: 0px; transition: color 0.1s ease-in-out 0s, background-color 0.1s ease-in-out 0s;">4</a></span></span></p><h2 class="ftwp-heading" id="hbtoc-how-many-carbs-is-low-carb" style="border: 0px; line-height: 1.2em; margin: 0px 0px 5px; padding: 0px; text-align: start;"><span style="background-color: #0c343d; color: white; font-size: medium;">How many carbs is low carb?</span></h2><p style="border: 0px; margin: 0px 0px 1.5em; padding: 0px; text-align: start;"><span style="background-color: #0c343d; color: white; font-size: medium;">A low carb diet is considered to be an average carbohydrate intake of 10% of total calorie intake, although there are some variations of low carb diets such as the keto diet, which is a very low carb diet with an average carbohydrate intake of 5% of total calorie intake, and the paleo diet, which allows for a more moderate average carbohydrate intake of 25% of total calorie intake. There are however also other aspects of these diets that distinguish them from one another.</span></p><h2 class="ftwp-heading" id="hbtoc-how-many-calories-in-a-gram-of-carbs" style="border: 0px; line-height: 1.2em; margin: 0px 0px 5px; padding: 0px; text-align: start;"><span style="background-color: #0c343d; color: white; font-size: medium;">How many calories in a gram of carbs?</span></h2><p style="border: 0px; margin: 0px 0px 1.5em; padding: 0px; text-align: start;"><span style="background-color: #0c343d; color: white; font-size: medium;">Carbohydrates contain 4 calories per gram.</span></p><div class="separator" style="clear: both; color: #3a3a3a; font-size: 18px; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCYDYBMmttbUMA5fAhoGejKS6AS-xtXUsoJ05JCHf9Pyv_GzM9_tMzOThvJh1AyxnKbTypo3Zf-4qmLIb5bAT8vd1r_LaWhXEWSq8kLT16x1kHmWGHuSZfrRALKtsV4cXGR-F9PHeKyKI/s466/Screenshot+%25281322%2529.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="background-color: #0c343d;"><img border="0" data-original-height="466" data-original-width="273" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCYDYBMmttbUMA5fAhoGejKS6AS-xtXUsoJ05JCHf9Pyv_GzM9_tMzOThvJh1AyxnKbTypo3Zf-4qmLIb5bAT8vd1r_LaWhXEWSq8kLT16x1kHmWGHuSZfrRALKtsV4cXGR-F9PHeKyKI/w373-h640/Screenshot+%25281322%2529.png" width="373" /></span></a></div><span style="background-color: #0c343d;"><br /></span><h2 class="ftwp-heading" id="hbtoc-carb-calculator" style="background-color: white; border: 0px; color: #3a3a3a; font-size: 26px; line-height: 1.2em; margin: 0px 0px 5px; padding: 0px; text-align: start;"><br /></h2><span style="border-color: initial; border-image: initial; border-width: initial; color: #3a3a3a; font-size: 18px; height: 280px;"><ins id="aswift_0_expand" style="background-color: transparent; border: none; display: inline-table; height: 280px; margin: 0px; padding: 0px; position: relative; text-decoration-line: none; visibility: visible; width: 810px;"></ins></span></ins></div>dewihttp://www.blogger.com/profile/16187212759505268374noreply@blogger.com0tag:blogger.com,1999:blog-117259988858372896.post-35649151405068203952020-09-27T02:12:00.000-07:002020-09-27T02:12:17.488-07:00What We’ve Learned About Treating COVID<p> https://www.webmd.com/lung/news/20200910/what-weve-learned-about-treating-covid?ecd=soc_tw_200927_cons_news_whatwevelearned&linkId=100000015539325</p><p><span style="background-color: #0c343d;"><span style="color: #d9ead3;"><span style="font-family: "Source Sans Pro", Verdana, sans-serif; font-size: 14px; letter-spacing: -0.273104px; text-align: center;">By </span><a class="person" href="https://www.webmd.com/sonya-collins" itemprop="author" style="box-sizing: inherit; font-family: "Source Sans Pro", Verdana, sans-serif; font-size: 14px; letter-spacing: -0.273104px; text-align: center; text-decoration-line: none; transition: color 150ms ease 0s;">Sonya Collins</a></span></span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZSKLF-JceYgeVpN0pG-uxaxdpZeatvMnfZkArwevXR9-VPg5H1_ixkjqQhWw2upDyAI9rTpTnVeZSAI6cXNEEnJLmJWUkGBs3rfP-QuBh0_Zn6ygMDOcdHa0UgSHko_Py6LF6EOwkHwM/" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="" data-original-height="350" data-original-width="525" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZSKLF-JceYgeVpN0pG-uxaxdpZeatvMnfZkArwevXR9-VPg5H1_ixkjqQhWw2upDyAI9rTpTnVeZSAI6cXNEEnJLmJWUkGBs3rfP-QuBh0_Zn6ygMDOcdHa0UgSHko_Py6LF6EOwkHwM/" width="320" /></a></div><br /><br /><p></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><span style="background-color: #0c343d; color: #d9ead3; font-size: medium;"><br /></span></p><p><span style="background-color: #0c343d; font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;"><span style="color: #d9ead3; font-size: medium;"><br /></span></span></p><p><span style="background-color: #0c343d; font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;"><span style="color: #d9ead3; font-size: medium;">Sept. 10, 2020 -- This past spring, health care providers at hospitals around the country scrambled to treat people who were critically ill with a virus they’d only just heard of themselves. Usually, when a severely ill person arrives at the hospital, doctors already know or can quickly find established guidelines, based on years of research, for treating the sickness. But in the spring of 2020, nothing was established about COVID-19.</span></span></p><p><span style="background-color: #0c343d; font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;"><span style="color: #d9ead3; font-size: medium;">“It was a dramatic situation. We had a lot of sick people, in a very short period of time, and it was overwhelming to take care of them. There was an almost irrational exuberance to try any treatment that we could think of,” says David Kaufman, MD, director of medical intensive care at New York University Langone Health in New York City.</span></span></p><p><span style="background-color: #0c343d; font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;"><span style="color: #d9ead3; font-size: medium;">While doctors may have at times rushed to try anything, that trial and error over the last 6 months has helped accumulate the scientific evidence of what works and what doesn’t in the treatment of COVID-19. </span></span></p><p><span style="background-color: #0c343d; font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;"><span style="color: #d9ead3; font-size: medium;">“The ability of the medical community to pull together quickly to get these large critical care studies done in a very short period of time with reliable, high-quality results is amazing,” Kaufman says. “It’s like being in a wartime economy when all automobile and refrigerator factories convert to make tanks and planes.”</span></span></p><p><span style="background-color: #0c343d; font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;"><b><span style="color: #d9ead3; font-size: medium;">The Case for Steroids</span></b></span></p><p><span style="background-color: #0c343d; color: #d9ead3; font-size: medium;"><span style="font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;">At the start of the </span><a data-crosslink-type="article" data-metrics-link="" href="https://www.webmd.com/cold-and-flu/features/what-is-pandemic" style="box-sizing: inherit; font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px; text-decoration-line: none; transition: color 150ms ease 0s;">pandemic</a><span style="font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;">, doctors didn’t have a go-to medication they could give to critically sick COVID-19 patients admitted to their ERs and ICUs. Today, corticosteroids are that medication. Last week, on the heels of several scientific studies that supported the move, the World Health Organization (WHO) </span><a data-metrics-link="" href="https://www.who.int/publications/i/item/WHO-2019-nCoV-Corticosteroids-2020.1" style="box-sizing: inherit; font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px; text-decoration-line: none; transition: color 150ms ease 0s;">released</a><span style="font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;"> its official recommendation that people with severe COVID-19 receive </span><a data-crosslink-type="slideshow" data-metrics-link="" href="https://www.webmd.com/a-to-z-guides/ss/slideshow-steroids-101" style="box-sizing: inherit; font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px; text-decoration-line: none; transition: color 150ms ease 0s;">steroids</a><span style="font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;"> to improve their chances of survival.</span></span></p><p><span style="background-color: #0c343d; color: #d9ead3; font-size: medium;"><span style="font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;">“Low-dose steroids for 10 days or until the patient is discharged, whichever one comes first, can actually help with symptoms, can avoid escalating to </span><a data-crosslink-type="article" data-metrics-link="" href="https://www.webmd.com/lung/coronavirus-ventilators" style="box-sizing: inherit; font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px; text-decoration-line: none; transition: color 150ms ease 0s;">a ventilator</a><span style="font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;">, and can lower the risk of death,” says Javier Lorenzo, MD, a critical care anesthesiologist at Stanford Hospital and Clinics in Stanford, CA.</span></span></p><p><span style="background-color: #0c343d; color: #d9ead3; font-size: medium;"><span style="font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;">That’s because steroids act as anti-inflammatories. The worst cases of COVID-19 are marked by extreme inflammation that doesn’t let up. A little </span><a data-crosslink-type="article" data-metrics-link="" href="https://www.webmd.com/arthritis/about-inflammation" style="box-sizing: inherit; font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px; text-decoration-line: none; transition: color 150ms ease 0s;">inflammation</a><span style="font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;"> at the beginning of a </span><a data-crosslink-type="article" data-metrics-link="" href="https://www.webmd.com/a-to-z-guides/bacterial-and-viral-infections" style="box-sizing: inherit; font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px; text-decoration-line: none; transition: color 150ms ease 0s;">viral infection</a><span style="font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;"> helps fight it off. But in serious cases of COVID-19, the inflammation gets out of control and can eventually lead to organ failure and death. </span></span></p><p><span style="background-color: #0c343d; font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;"><span style="color: #d9ead3; font-size: medium;">“Steroids may not be good for people who have only had the infection for a few days because they may actually limit the body’s ability to fight infection,” Kaufman says. “But in people who are critically ill because of over-inflammation, steroids help put a lid on it.” </span></span></p><p><span style="background-color: #0c343d; font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;"><b><span style="color: #d9ead3; font-size: medium;">Growing Evidence for Remdesivir</span></b></span></p><p><span style="background-color: #0c343d; color: #d9ead3; font-size: medium;"><span style="font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;">In May, the </span><a data-metrics-link="" href="https://www.fda.gov/news-events/press-announcements/covid-19-update-fda-broadens-emergency-use-authorization-veklury-remdesivir-include-all-hospitalized" style="box-sizing: inherit; font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px; text-decoration-line: none; transition: color 150ms ease 0s;">FDA</a><span style="font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;"> authorized hospitals to give </span><a data-crosslink-type="article" data-metrics-link="" href="https://www.webmd.com/drugs/2/drug-179015/remdesivir+(investigational+use+only)+intravenous/details" style="box-sizing: inherit; font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px; text-decoration-line: none; transition: color 150ms ease 0s;">remdesivir</a><span style="font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;"> to adults and children with severe COVID-19. In late August, the agency expanded that authorization to anyone hospitalized with the virus.</span></span></p><p><span style="background-color: #0c343d; color: #d9ead3; font-size: medium;"><span style="font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;">In a </span><a data-metrics-link="" href="https://www.nejm.org/doi/full/10.1056/NEJMoa2007764" style="box-sizing: inherit; font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px; text-decoration-line: none; transition: color 150ms ease 0s;">study</a><span style="font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;"> of 1,063 adults in the hospital with COVID-19, the ones who got remdesivir recovered in about 11 days compared to about 15 for those who got a </span><a data-crosslink-type="article" data-metrics-link="" href="https://www.webmd.com/pain-management/what-is-the-placebo-effect" style="box-sizing: inherit; font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px; text-decoration-line: none; transition: color 150ms ease 0s;">placebo</a><span style="font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;">. </span></span></p><p><span style="background-color: #0c343d; font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;"><span style="color: #d9ead3; font-size: medium;">“This data is not quite as robust as it is for steroids,” Lorenzo says, “but we know that patients who get remdesivir can experience faster resolution of symptoms, shorter duration of hospitalization, and be less likely to need a ventilator.” </span></span></p><p><span style="background-color: #0c343d; font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;"><b><span style="color: #d9ead3; font-size: medium;">Controversy Over Convalescent Plasma</span></b></span></p><p><span style="background-color: #0c343d; color: #d9ead3; font-size: medium;"><span style="font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;">Also in late August, the FDA </span><a data-metrics-link="" href="https://www.fda.gov/vaccines-blood-biologics/investigational-new-drug-ind-or-device-exemption-ide-process-cber/recommendations-investigational-covid-19-convalescent-plasma" style="box-sizing: inherit; font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px; text-decoration-line: none; transition: color 150ms ease 0s;">granted</a><span style="font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;"> health care providers emergency use authorization for convalescent </span><a data-crosslink-type="article" data-metrics-link="" href="https://www.webmd.com/heart/anatomy-picture-of-blood" style="box-sizing: inherit; font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px; text-decoration-line: none; transition: color 150ms ease 0s;">plasma</a><span style="font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;"> in the treatment of COVID-19.</span></span></p><p><span style="background-color: #0c343d; font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;"><span style="color: #d9ead3; font-size: medium;">Plasma is the part of the blood that carries antibodies against viruses. In this case, the treatment uses plasma donated by survivors of COVID-19. The idea is that COVID-19 survivors have antibodies that fight the virus. Through plasma, doctors can pass those virus-fighting antibodies onto others struggling to fight the illness.</span></span></p><p><span style="background-color: #0c343d; color: #d9ead3; font-size: medium;"><span style="font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;">The </span><a data-metrics-link="" href="https://ccpp19.org/_docs/scientific-papers/CONVALESCENT-PLASMA-IN-INFLUENZA/Convalescent-Blood-1918-FLU.pdf" style="box-sizing: inherit; font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px; text-decoration-line: none; transition: color 150ms ease 0s;">concept</a><span style="font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;"> dates back to at least the 1918 Spanish </span><a data-crosslink-type="article" data-metrics-link="" href="https://www.webmd.com/cold-and-flu/default.htm" style="box-sizing: inherit; font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px; text-decoration-line: none; transition: color 150ms ease 0s;">flu</a><span style="font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;"> pandemic. But it’s unclear just how helpful it is in COVID-19. There hasn’t been a large, randomized, controlled </span><a data-crosslink-type="article" data-metrics-link="" href="https://www.webmd.com/a-to-z-guides/clincial-trial-guide-patients" style="box-sizing: inherit; font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px; text-decoration-line: none; transition: color 150ms ease 0s;">clinical trial</a><span style="font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;"> to compare the effects of convalescent plasma to placebo. Some trials are currently enrolling volunteers. </span></span></p><p><span style="background-color: #0c343d; font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;"><span style="color: #d9ead3; font-size: medium;">“The evidence for convalescent plasma is really weak,” Lorenzo says. “Not all plasma is equal. Not all plasma has high titers [high concentration of antibodies], and not all antibodies neutralize the virus. We’re using it, but it’s still not clear whether it’s effective or not.” </span></span></p><p><span style="background-color: #0c343d; font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;"><b><span style="color: #d9ead3; font-size: medium;">To Intubate or Not</span></b></span></p><p><span style="background-color: #0c343d; color: #d9ead3; font-size: medium;"><span style="font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;">Some critical care doctors may be holding off on intubating patients and putting them on a mechanical ventilator a little longer than they did earlier in the pandemic. </span><a data-crosslink-type="article" data-metrics-link="" href="https://www.webmd.com/lung/intubation-explained" style="box-sizing: inherit; font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px; text-decoration-line: none; transition: color 150ms ease 0s;">Intubation</a><span style="font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;"> requires heavy sedation and care in the ICU. Early in the pandemic, when doctors saw that patients were progressing in their need for oxygen, many erred on the side of caution and put patients on a ventilator sooner rather than later.</span></span></p><p><span style="background-color: #0c343d; font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;"><span style="color: #d9ead3; font-size: medium;">At the time, before doctors knew the benefits of steroids and remdesivir, the thought was that the patient would escalate and eventually need the ventilator no matter what.</span></span></p><p><span style="background-color: #0c343d; font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;"><span style="color: #d9ead3; font-size: medium;">“So if we did it early, rather than waiting until it was an emergency, when we could take our time donning the personal protective equipment, we would also reduce the risk of exposure to our health care workers,” Lorenzo says.</span></span></p><p><span style="background-color: #0c343d; font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;"><span style="color: #d9ead3; font-size: medium;">Doctors were also concerned that oxygen delivered through a tube in the nose – a step below a mechanical ventilator -- could push the virus out into the air and increase exposure risk for health care workers, too.</span></span></p><p><span style="background-color: #0c343d; font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;"><span style="color: #d9ead3; font-size: medium;">“But we now know that in some patients, if we give the steroids and remdesivir a little bit more time, and allow them to escalate a little further along with high-flow nasal [oxygen], we might just squeak by and not have to put them on a ventilator,” Lorenzo says.</span></span></p><p><span style="background-color: #0c343d; font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;"><span style="color: #d9ead3; font-size: medium;">In Stanford’s ICU, Lorenzo says, they are now confident their staff are protected. “The risk of aerosolization of the virus is real. But we now know that our health care provider infection rate is low. So if we maintain our full PPE guidelines, then the risk of transmission is low, and we might be able to prevent the patient from escalating to a ventilator.” </span></span></p><p><span style="background-color: #0c343d; color: #d9ead3; font-size: medium;"><span style="font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;">New research shows this may be a safe risk to take. A recent</span><span style="font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;"> </span><a data-metrics-link="" href="https://journals.lww.com/ccmjournal/Abstract/9000/Timing_of_Intubation_and_Mortality_Among.95533.aspx" style="box-sizing: inherit; font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px; text-decoration-line: none; transition: color 150ms ease 0s;">study</a><span style="font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;"> </span><span style="font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;">found that there was no difference in survival rates among COVID-19 patients who went directly on a ventilator and those who were put on nasal oxygen first. </span></span></p><p><span style="background-color: #0c343d; font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;"><b><span style="color: #d9ead3; font-size: medium;">Prone to Recover Faster</span></b></span></p><section style="box-sizing: inherit; font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;"></section><p><span style="background-color: #0c343d; font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;"><span style="color: #d9ead3; font-size: medium;">Some patients on ventilators may recover faster by spending some time each day lying prone, or face down. It doesn’t work for everyone. But for those who benefit, the idea is that the face-down position may distribute oxygen more evenly throughout the lungs. Long before COVID-19, critical care providers flipped sedated patients on ventilators onto their stomachs in order to get more oxygen into their lungs.</span></span></p><p><span style="background-color: #0c343d; color: #d9ead3; font-size: medium;"><span style="font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;">But since the pandemic, some ICUs are </span><a data-metrics-link="" href="https://www.cuimc.columbia.edu/news/proning-covid-19-patients-reduces-need-ventilators" style="box-sizing: inherit; font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px; text-decoration-line: none; transition: color 150ms ease 0s;">trying it</a><span style="font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;"> on patients who are awake and perhaps on the way to needing a ventilator. Numerous </span><a data-metrics-link="" href="https://clinicaltrials.gov/ct2/results?cond=Covid19&term=prone&cntry=&state=&city=&dist=" style="box-sizing: inherit; font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px; text-decoration-line: none; transition: color 150ms ease 0s;">clinical trials</a><span style="font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;"> in progress are examining the benefits for patients who are not yet on a ventilator but struggling to get oxygen. </span></span></p><p><span style="background-color: #0c343d; font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;"><span style="color: #d9ead3; font-size: medium;">“For some patients, the oxygen level goes up, but it’s not universal,” Kaufman says. “And soon after you stop lying on your stomach, the oxygen goes back down.” </span></span></p><p><span style="background-color: #0c343d; font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;"><b><span style="color: #d9ead3; font-size: medium;">Unprecedented Collaboration</span></b></span></p><p><span style="background-color: #0c343d; font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;"><span style="color: #d9ead3; font-size: medium;">On the road to finding what works, health care providers have thrown out many things that proved not to work, too.</span></span></p><p><span style="background-color: #0c343d; color: #d9ead3; font-size: medium;"><span style="font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;">“A lot of people were talking about </span><a data-crosslink-type="article" data-metrics-link="" href="https://www.webmd.com/drugs/2/drug-5482/hydroxychloroquine+oral/details" style="box-sizing: inherit; font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px; text-decoration-line: none; transition: color 150ms ease 0s;">hydroxychloroquine</a><span style="font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;">,” Lorenzo says. “But we now know, unequivocally, that we shouldn’t be using it. It doesn’t work. And it probably can cause more harm than good.”</span></span></p><p><span style="background-color: #0c343d; font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;"><span style="color: #d9ead3; font-size: medium;">They’ve learned what works and what doesn’t more quickly through unprecedented collaboration with their co-workers and frontline health care workers around the globe.</span></span></p><p><span style="background-color: #0c343d; font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;"><span style="color: #d9ead3; font-size: medium;">Under “normal” circumstances, researchers tightly guard data until it is published. “Now, some of these trials may release unpublished data if they feel that the benefit is real and substantial,” Lorenzo says.</span></span></p><p><span style="background-color: #0c343d; font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;"><span style="color: #d9ead3; font-size: medium;">Social media groups for critical care doctors, he says, are also more active than ever.</span></span></p><p><span style="background-color: #0c343d; color: #d9ead3; font-size: medium;"><span style="font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;">Kaufman is part of an email chain with </span><a data-crosslink-type="article" data-metrics-link="" href="https://www.webmd.com/lung/what-do-pulmonologists-do" style="box-sizing: inherit; font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px; text-decoration-line: none; transition: color 150ms ease 0s;">pulmonologists</a><span style="font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;"> and critical care doctors from all over the world. Many are in Europe and got intensive experience with COVID-19 months ahead of doctors in the U.S. “To be connected with some of the worldwide masters in mechanical ventilation who are at some of the hardest hit cities in the world is an amazing privilege. It’s like sitting at the foot of Sophocles, learning from the ancient masters,” he says.</span></span></p><p><span style="background-color: #0c343d; font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;"><span style="color: #d9ead3; font-size: medium;">But for all they’ve learned, much is still unknown. Doctors still don’t understand why some patients get through the virus after a week of mild symptoms while others escalate to a ventilator in the same amount of time. “We still don’t know how patients progress in this disease,” Lorenzo says.</span></span></p><p><span style="background-color: #0c343d; font-family: "Source Sans Pro", Verdana, sans-serif; letter-spacing: -0.273104px;"><span style="color: #d9ead3; font-size: medium;">But after a frenzied springtime in which many health care providers tried anything that might work, Lorenzo says, “We have learned from this pandemic that we can’t relax our scientific rigor. We have to abide by the same process of peer-reviewed clinical trials that we normally do or we can harm patients.”</span></span></p><p><span style="background-color: #0c343d; color: #d9ead3;"><span class="publication" style="box-sizing: inherit; font-family: "Roboto Condensed", Verdana, sans-serif; letter-spacing: -0.273104px;">WebMD Health News</span><span style="font-family: "Roboto Condensed", Verdana, sans-serif; letter-spacing: -0.273104px;"> </span><span class="reviewers" style="box-sizing: inherit; font-family: "Roboto Condensed", Verdana, sans-serif; letter-spacing: -0.273104px;">Reviewed by <a class="person" href="https://www.webmd.com/michael-w-smith" style="box-sizing: inherit; text-decoration-line: none; transition: color 150ms ease 0s;">Michael W. Smith, MD</a><span class="revDate" style="box-sizing: inherit;"> on September 10, 2020</span></span></span></p>dewihttp://www.blogger.com/profile/16187212759505268374noreply@blogger.com0tag:blogger.com,1999:blog-117259988858372896.post-27214687992579054252020-08-10T02:45:00.000-07:002020-08-10T02:45:14.682-07:00Rosemary Conley's immunity diet - how to eat your way into better health<p> <a href="https://www.mirror.co.uk/lifestyle/health/rosemary-conleys-immunity-diet-how-22494521">https://www.mirror.co.uk/lifestyle/health/rosemary-conleys-immunity-diet-how-22494521</a></p><p><span style="background-color: #0c343d; font-family: "Open Sans", sans-serif; font-size: 15px; font-weight: 700;"><span style="color: white;">Rosemary Conley</span></span></p><p><span style="background-color: #0c343d; font-family: "Open Sans", sans-serif;"><span style="color: white;">Rosemary Conley has been helping people lose weight and get fit for almost 50 years - now she is on a mission to transform the nation’s health and fitness, especially anyone 65-plus who is especially at risk from Covid-19 with her exclusive new plan</span></span></p><p><span style="background-color: #0c343d;"><span style="color: white;"><img height="327" src="https://i2-prod.mirror.co.uk/incoming/article22494659.ece/ALTERNATES/s615/0_IMG_5462.jpg" width="492" /></span></span></p><p><span style="background-color: #0c343d;"><span style="color: white;"><span class="caption" itemprop="description" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 14px; font-weight: 700; letter-spacing: -0.07px; margin: 0px; outline: 0px; padding: 0px; text-indent: 20px; vertical-align: baseline;">Here, Rosie reveals everything you need to know</span><span class="credit" itemprop="author" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 11px; letter-spacing: -0.07px; margin: 0px 0px 0px 2px; outline: 0px; padding: 0px; text-indent: 20px; vertical-align: baseline;"> (Image: Allan Olley)</span></span></span></p><p><span class="credit" itemprop="author" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 11px; letter-spacing: -0.07px; margin: 0px 0px 0px 2px; outline: 0px; padding: 0px; text-indent: 20px; vertical-align: baseline;"><span style="background-color: #0c343d; font-size: 16px; letter-spacing: normal; text-indent: 0px;"><span style="color: white;">I believe the coronavirus outbreak has given us all a very big wake-up call. The heartbreak has been unbearable, and the fear of contracting the virus has been felt by every single one of us.</span></span></span></p><p><span class="credit" itemprop="author" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 11px; letter-spacing: -0.07px; margin: 0px 0px 0px 2px; outline: 0px; padding: 0px; text-indent: 20px; vertical-align: baseline;"><span style="background-color: #0c343d; font-size: 16px; letter-spacing: normal; text-indent: 0px;"><span style="color: white;">Across the world, lives will never be the same again.</span></span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: white;">While we’re all only too aware that this terrible virus can hit anyone at any age, we are continually reminded that those most at risk are the elderly and those suffering from asthma, heart disease and diabetes, or who have compromised immune systems.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: white;">And statistics emerging from many who have lost their battle with Covid-19 indicate that being overweight or obese significantly increases a patient’s vulnerability.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: white;">We all want to stay safe in these challenging times. And the good news is, it’s not too late to make a real difference.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: white;">This simple plan will help you lose weight and boost your immune system, no matter your age. However, it has been specifically designed with the older generation in mind.</span></span></p><div class="placeholder" data-config="{"name":"perform-placeholder","componentType":"placeholder","referenceNode":".article-body > p:nth-of-type(6)","type":"performPlaceholder","relativePos":"after"}" data-placeholder-placeholder="" data-response-start="4337.2549999912735" data-type="placeholder" id="perform-placeholder" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"></div><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: white;">By taking some simple steps to change our lifestyle – the way we eat, drink and exercise – we can dramatically improve our immune system, lose a few pounds (especially any gained during lockdown) and increase our fitness. With this, we improve our chances of living a longer, fitter and healthier life.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: white;">Keeping our weight under control is important at any age, but never more so than now. As well as being a risk factor for <a data-content-type="section-topic" data-link-tracking="InArticle|Link" href="https://www.mirror.co.uk/all-about/coronavirus-1" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; font-weight: bold; margin: 0px; padding: 0px; vertical-align: baseline;">coronavirus</a>, being overweight increases our chance of developing heart disease, stroke, cancer, diabetes and much more.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: white;">A good place to start is to look at ourselves in the mirror or get on the scales and face the facts. And it’s important we don’t use age as an excuse for carrying a few extra pounds.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: white;">The good news is that being overweight or obese is something that can be managed with healthy eating and exercise.</span></span></p><h3 style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans Condensed", sans-serif !important; font-size: 26px; margin: 40px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: white;">Immunity diet: The rules</span></span></h3><ol style="text-align: left;"><li><span style="background-color: #0c343d; font-family: "Open Sans", sans-serif; font-size: 16px;"><span style="color: white;">Each day, eat breakfast, lunch and dinner from the list you will find below. There are lots of delicious recipes to try. Meals are interchangeable, so you can select the breakfast you like and eat it every day if you wish. Portions are for one person unless otherwise stated.</span></span></li><li><span style="background-color: #0c343d; font-family: "Open Sans", sans-serif; font-size: 16px;"><span style="color: white;">Have ¾pt semi-skimmed milk (dairy or plant-based) each day. And if you wish, a dessert of 100g natural live yoghurt or one probiotic drink, plus one of the following: one apple with skin, ½ banana, 60g blueberries, 12 seedless grapes, two kiwi fruit, 200g melon, two satsumas, 200g raspberries or 150g strawberries.</span></span></li><li><span style="background-color: #0c343d; font-family: "Open Sans", sans-serif; font-size: 16px;"><span style="color: white;">Stay hydrated. Drink as much water as you wish. Tea is unlimited, made with milk from the daily allowance, or better still, drink green tea. Keep coffee to a minimum. Low-calorie drinks are unlimited.</span></span></li><li><span style="background-color: #0c343d; font-family: "Open Sans", sans-serif; font-size: 16px;"><span style="color: white;">Alcohol is a toxin and the last thing we need is to use up the body’s valuable resources to fight a toxin we don’t need to invite in. So keep alcohol to an absolute minimum.</span></span></li><li><span style="background-color: #0c343d; font-family: "Open Sans", sans-serif; font-size: 16px;"><span style="color: white;">Unless told otherwise, use a rapeseed oil spray for frying. This will add flavour to stir-fries, omelettes and other recipes when using a non-stick pan, and will save you unnecessary calories. It will be available at your local supermarket.</span></span></li><li><span style="background-color: #0c343d; font-family: "Open Sans", sans-serif; font-size: 16px;"><span style="color: white;">Record progress. Weigh yourself once a week at the same time on the same set of scales, and write it down. Then measure yourself around the narrowest part of your waist every week.</span></span></li></ol><h3 style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans Condensed", sans-serif !important; font-size: 26px; margin: 40px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: white;">Plan for week one</span></span></h3><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="background-attachment: initial; background-clip: initial; background-color: #0c343d; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: white;">DAY ONE</span></strong></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: white;"><strong style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">BREAKFAST:</strong> 150g natural yoghurt mixed with 150g strawberries or raspberries.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: white;"><strong style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">LUNCH:</strong> Two slices wholemeal toast topped with 200g baked beans.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: white;"><strong style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">DINNER:</strong> Chicken and pepper stir-fry.</span></span></p><p><span style="color: white;"><span class="credit" itemprop="author" style="background: rgb(12, 52, 61); border: 0px; font-family: "Open Sans", sans-serif; font-size: 11px; letter-spacing: -0.07px; margin: 0px 0px 0px 2px; outline: 0px; padding: 0px; text-indent: 20px; vertical-align: baseline;"></span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="background-attachment: initial; background-clip: initial; background-color: #0c343d; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: white;">Chicken and pepper stir-fry</span></strong></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="background-attachment: initial; background-clip: initial; background-color: #0c343d; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: white;"><img height="390" src="https://i2-prod.mirror.co.uk/incoming/article22494665.ece/ALTERNATES/s615b/0_Chicken-Stir-FryJPG.jpg" width="394" /></span></strong></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><em style="background-attachment: initial; background-clip: initial; background-color: #0c343d; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: white;">Serves one</span></em></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: white;">55g basmati rice; 1 veg stock cube; 1 clove garlic, crushed; 1 chicken breast, chopped; 1/2 red onion, chopped; 1/2 red and 1/2 green pepper, chopped; 2 sticks celery, chopped; 4 button mushrooms, halved; a little grated fresh ginger; 1tsp honey; 2tbsp soy sauce; 1tbsp chilli and garlic sauce; black pepper; coriander, to serve</span></span></p><ol style="text-align: left;"><li><span style="background-color: #0c343d; font-family: "Open Sans", sans-serif; font-size: 16px;"><span style="color: white;">Cook rice in boiling water with stock cube according to packet instructions. When cooked, drain and keep hot.</span></span></li><li><span style="background-color: #0c343d; font-family: "Open Sans", sans-serif; font-size: 16px;"><span style="color: white;">Meanwhile, place garlic, chicken and black pepper in a large non-stick pan and fry until almost cooked.</span></span></li><li><span style="background-color: #0c343d; font-family: "Open Sans", sans-serif; font-size: 16px;"><span style="color: white;">Add onion, peppers, celery and mushrooms, and toss with the chicken. Do not overcook vegetables.</span></span></li><li><span style="background-color: #0c343d; font-family: "Open Sans", sans-serif; font-size: 16px;"><span style="color: white;">Add ginger, honey, soy sauce, chilli and garlic sauce, and coriander, then mix well. Serve immediately with extra soy sauce if required.</span></span></li></ol><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="background-attachment: initial; background-clip: initial; background-color: #0c343d; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: white;">DAY TWO</span></strong></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: white;"><strong style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">BREAKFAST:</strong> 1 slice wholemeal toast spread with Marmite, with one egg, poached or boiled, plus an orange.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: white;"><strong style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">LUNCH:</strong> Crunchy salad – chopped pepper, cucumber, celery, mushrooms, grated carrot, sliced red onion, cherry tomatoes and beansprouts, mixed with 1tbsp cooked basmati rice and 1tbsp peas and sweetcorn. Dress with low-fat dressing or soy sauce and serve with 2tbsp baked beans.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: white;"><strong style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">DINNER:</strong> 200g cod steak, steamed or microwaved, served with 100g new potatoes, in their skins, plus unlimited fresh veg.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="background-attachment: initial; background-clip: initial; background-color: #0c343d; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: white;">DAY THREE</span></strong></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: white;"><strong style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">BREAKFAST:</strong> Four pieces of fresh fruit (excluding bananas).</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: white;"><strong style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">LUNCH:</strong> Spread two slices wholemeal bread with horseradish sauce or low-fat salad dressing and make a sandwich with 30g wafer-thin beef, chicken, ham or tofu, plus unlimited salad.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: white;"><strong style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">DINNER:</strong> Parsnip cakes with red pepper relish.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="background-attachment: initial; background-clip: initial; background-color: #0c343d; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: white;">Parsnip cakes with red pepper relish</span></strong></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><em style="background-attachment: initial; background-clip: initial; background-color: #0c343d; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: white;">Serves four (can be frozen)</span></em></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: white;">For the cakes: 1kg young parsnips, peeled and chopped; 1 veg stock cube; 4 small leeks; 1 red pepper, chopped; 1 clove garlic, crushed; 2tsp fresh thyme, chopped; 2tbsp fromage frais; 1tbsp fresh chives, chopped; 30g fresh brown breadcrumbs; black pepper</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: white;">For the relish: 6 red peppers, halved and deseeded; 1 red onion; 1 clove garlic, crushed; 2-3tsp chilli sauce</span></span></p><ol style="text-align: left;"><li><span style="background-color: #0c343d; font-family: "Open Sans", sans-serif; font-size: 16px;"><span style="color: white;">Preheat oven to 200C/400F/gas 6. Cook parsnips in boiling water with veg stock cube. Drain and return to pan. Mash until smooth, adding black pepper.</span></span></li><li><span style="background-color: #0c343d; font-family: "Open Sans", sans-serif; font-size: 16px;"><span style="color: white;">Meanwhile, place leek and red pepper in large non-stick pan and fry until soft. Add garlic and thyme.</span></span></li><li><span style="background-color: #0c343d; font-family: "Open Sans", sans-serif; font-size: 16px;"><span style="color: white;">Combine parsnip and leek mixtures, add fromage frais and chives.</span></span></li><li><span style="background-color: #0c343d; font-family: "Open Sans", sans-serif; font-size: 16px;"><span style="color: white;">When cool, form into eight potato cake shapes and roll in breadcrumbs.</span></span></li><li><span style="background-color: #0c343d; font-family: "Open Sans", sans-serif; font-size: 16px;"><span style="color: white;">Place cakes on baking tray and bake near top of the oven for 10-15 minutes until golden brown.</span></span></li><li><span style="background-color: #0c343d; font-family: "Open Sans", sans-serif; font-size: 16px;"><span style="color: white;">To make the relish, place peppers on a baking tray and roast for 30 minutes, turning halfway through.</span></span></li><li><span style="background-color: #0c343d; font-family: "Open Sans", sans-serif; font-size: 16px;"><span style="color: white;">Remove from oven and place in a plastic food bag. Seal bag and allow to cool. Once cool, remove peppers and peel away skins. Chop peppers into small dice.</span></span></li><li><span style="background-color: #0c343d; font-family: "Open Sans", sans-serif; font-size: 16px;"><span style="color: white;">Fry onion and garlic for two minutes in non-stick pan, then stir in peppers and chilli sauce. Serve with parsnip cakes and salad.</span></span></li></ol><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="background-attachment: initial; background-clip: initial; background-color: #0c343d; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: white;">DAY FOUR</span></strong></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: white;"><strong style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">BREAKFAST:</strong> 30g All Bran with milk from allowance, plus a boiled egg.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: white;"><strong style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">LUNCH:</strong> Salmon wrap – spread a tortilla with 1tsp Thai sweet chilli dipping sauce and fill with 25g smoked or cooked salmon, chopped salad leaves, peppers, cucumber, celery and cherry tomatoes. Wrap up, tucking in edges, and cut in half horizontally.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: white;"><strong style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">DINNER:</strong> Chicken pasta – place 100g chopped chicken breast (no skin), 1/2 chopped onion, one crushed garlic clove and black pepper into a large non-stick pan and fry until chicken changes colour. Add sliced green pepper, tin chopped tomatoes, 1/2 finely chopped fresh chilli (optional) and dash of Worcestershire sauce. Simmer for five minutes. Serve with 45g pasta (dry weight) cooked in boiling water and veg stock cube.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="background-attachment: initial; background-clip: initial; background-color: #0c343d; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: white;">DAY FIVE</span></strong></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: white;"><strong style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">BREAKFAST:</strong> 40 porridge oats soaked in 250ml water in a pan overnight. Reheat and serve with milk from allowance and 2tsp runny honey.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: white;"><strong style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">LUNCH:</strong> 1 tin of tomato soup with one slice of wholemeal toast.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: white;"><strong style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"></strong></span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: white;"><strong style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">DINNER:</strong> Tomato, basil and lemon penne.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: white;"><img height="394" src="https://i2-prod.mirror.co.uk/incoming/article22494554.ece/ALTERNATES/s615b/0_JS216361239.jpg" width="394" /></span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="background-attachment: initial; background-clip: initial; background-color: #0c343d; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: white;">Tomato, basil and lemon penne</span></strong></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><em style="background-attachment: initial; background-clip: initial; background-color: #0c343d; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: white;">Serves two</span></em></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: white;">225g penne (dry weight); 1 veg stock cube; 1/2 red onion, chopped; 1 clove garlic, crushed; 1 red pepper, sliced; 1/2 tin chopped tomatoes; pinch chilli flakes; grated zest 1/2 lemon; 6-8 basil leaves, shredded; black pepper; 1/2 lemon, cut into segments.</span></span></p><ol style="text-align: left;"><li><span style="background-color: #0c343d; font-family: "Open Sans", sans-serif; font-size: 16px;"><span style="color: white;">Cook pasta in pan of boiling water with stock cube.</span></span></li><li><span style="background-color: #0c343d; font-family: "Open Sans", sans-serif; font-size: 16px;"><span style="color: white;">Place onion in non-stick pan and cook until soft. Add garlic and red pepper and cook for two minutes.</span></span></li><li><span style="background-color: #0c343d; font-family: "Open Sans", sans-serif; font-size: 16px;"><span style="color: white;">Add tomatoes, chilli and lemon zest, bring to a simmer and cook for 10 minutes. Season with pepper.</span></span></li><li><span style="background-color: #0c343d; font-family: "Open Sans", sans-serif; font-size: 16px;"><span style="color: white;">Drain pasta, spoon over sauce, sprinkle with basil and serve with lemon wedge</span></span></li></ol><span style="background-color: #0c343d;"><span style="color: white;"><br /></span></span><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="background-attachment: initial; background-clip: initial; background-color: #0c343d; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: white;">DAY SIX</span></strong></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: white;"><strong style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">BREAKFAST:</strong> Two scrambled eggs with unlimited tinned tomatoes and mushrooms fried in a non-stick pan.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: white;"><strong style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">LUNCH:</strong> Four rye crackers or one slice wholemeal bread spread with 1tsp low-fat soft cheese with garlic and herbs, plus cherry tomatoes, cucumber and salad.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: white;"><strong style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">DINNER:</strong> Aubergine tagine with couscous.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="background-attachment: initial; background-clip: initial; background-color: #0c343d; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: white;">Aubergine tagine with couscous</span></strong></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><em style="background-attachment: initial; background-clip: initial; background-color: #0c343d; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: white;">Serves two</span></em></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: white;">1 red onion, diced; 1 clove garlic, crushed; 1 aubergine, diced; 2tsp tagine paste; 1/2 tin tomatoes; 75ml orange juice; 1tsp stock powder; 100g couscous; black pepper; fresh mint to garnish</span></span></p><ol style="text-align: left;"><li><span style="background-color: #0c343d; font-family: "Open Sans", sans-serif; font-size: 16px;"><span style="color: white;">Place onion and garlic in non-stick pan and cook until soft. Add aubergine and tagine paste, and brown the aubergine.</span></span></li><li><span style="background-color: #0c343d; font-family: "Open Sans", sans-serif; font-size: 16px;"><span style="color: white;">Add tomatoes, orange juice, stock powder and pepper. Cover and simmer for 25 minutes, adding more stock if required.</span></span></li><li><span style="background-color: #0c343d; font-family: "Open Sans", sans-serif; font-size: 16px;"><span style="color: white;">Meanwhile, prepare couscous according to packet instructions.</span></span></li><li><span style="background-color: #0c343d; font-family: "Open Sans", sans-serif; font-size: 16px;"><span style="color: white;">Serve tagine with couscous and mint.</span></span></li></ol><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="background-attachment: initial; background-clip: initial; background-color: #0c343d; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: white;">DAY SEVEN</span></strong></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: white;"><strong style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">BREAKFAST:</strong> 1 sliced banana, mixed with 100g live yoghurt and 100g raspberries.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: white;"><strong style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">LUNCH:</strong> 1 large baked sweet potato topped with homemade coleslaw.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="background-attachment: initial; background-clip: initial; background-color: #0c343d; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: white;">Homemade coleslaw</span></strong></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><em style="background-attachment: initial; background-clip: initial; background-color: #0c343d; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: white;">Serves two</span></em></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: white;">1 large carrot, peeled and grated; 1 red onion, thinly sliced; 1/2 white cabbage, shredded; 2tbsp low-fat mayonnaise or salad cream; squeeze lemon juice; black pepper.</span></span></p><ol style="text-align: left;"><li><span style="background-color: #0c343d; font-family: "Open Sans", sans-serif; font-size: 16px;"><span style="color: white;">Put carrot, onion and cabbage in a bowl, and mix well with mayonnaise or salad cream.</span></span></li><li><span style="background-color: #0c343d; font-family: "Open Sans", sans-serif; font-size: 16px;"><span style="color: white;">Season with black pepper, lemon and serve.</span></span></li></ol><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: white;"><strong style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">DINNER:</strong> Chilli prawn stir-fry – place 1/2 chopped red onion and one crushed clove garlic in non-stick pan and fry until soft. Add 50g asparagus and 100g raw, peeled prawns, then cook for three minutes until prawns change colour. Add small amount of chilli stir-fry sauce and stir to coat prawns and asparagus. Serve with unlimited salad.</span></span></p><h3 style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans Condensed", sans-serif !important; font-size: 26px; margin: 40px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: white;">How food can keep you well</span></span></h3><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: white;">The most effective way to boost immunity is to eat foods that help maximise the health of white blood cells – those that fight infections. This means eating a diet that includes plenty of protein, some good-quality carbohydrate, a small amount of unsaturated fats, and plenty of fruit and vegetables.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: white;">This immune-boosting plan is full of these valuable nutrients:</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: white;"><strong style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">PROTEIN:</strong> This is a vital component of white blood cells, so you need to eat a diet rich in meat, fish, eggs, cheese, yoghurt and milk. If you follow a plant-based diet, you need quinoa, soy, beans, wholegrains and seeds. For heart health, eat two portions of oily fish a week, such as salmon and mackerel.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: white;"><strong style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">CARBOHYDRATES:</strong> Needed for energy but should be enjoyed in moderation. Stick to wholegrain varieties of bread, pasta and basmati rice. New potatoes with skins on (higher in fibre) and sweet potatoes are good too.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: white;"><strong style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">UNSATURATED FATS:</strong> These are found in a variety of oils including olive, rapeseed, sunflower and safflower oil. They help us absorb fat-soluble vitamins such as vitamin D, which we get from sunshine, and vitamin A, an important antioxidant. You don’t need a lot to contribute to a healthy immune system.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: white;"><strong style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">VITAMINS AND MINERALS:</strong> We all need these for general health. One important immunity-fighting nutrient is zinc, a mineral that is an important component in enzymes found in white blood cells. Zinc is found in red meat, fish, beans, lentils, tofu, nuts, wholemeal bread and milk. Vitamin C helps fight infection and we can boost our immune system by eating fruit and vegetables every day. When following any weight-reducing diet, even one as healthy as this one, it makes sense to protect ourselves by taking a multivitamin supplement.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: white;"><strong style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">ANTIOXIDANTS:</strong> These are compounds in food that protect cells, neutralising damaging free radicals that are thought to play a role in causing heart disease and cancer. Brightly coloured fruit and veg are high in antioxidants, but they are also found in ginger, garlic and onions.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: white;"><strong style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">FIBRE:</strong> Eating foods with a high fibre content keeps us fuller for longer, which supports weight-loss. It also helps our gut and digestion work efficiently, which enhances health.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: white;">*Always consult your GP before starting this or any other weight-loss plan</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "Open Sans", sans-serif; font-size: 16px; line-height: 1.8; margin: 0px 0px 12px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: white;">Extracted by Mernie Gilmore from The 28 Day Immunity Plan: A vital plan for the over 65s to boost resilience and live longer by Rosemary Conley CBE with Mary Morris MSc. (Michael Joseph, £9.98). Copyright © Rosemary Conley, 2020. To buy visit <a href="https://www.penguin.co.uk/company/about-us.html" rel="nofollow" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; font-weight: bold; margin: 0px; padding: 0px; vertical-align: baseline;" target="_blank">penguinrandomhouse.co.uk</a></span></span></p>dewihttp://www.blogger.com/profile/16187212759505268374noreply@blogger.com0tag:blogger.com,1999:blog-117259988858372896.post-74282566642033899222020-06-11T18:06:00.001-07:002020-06-11T18:06:11.472-07:00Pinggang Kuat Menghadapi New Normal<iframe allowfullscreen="" frameborder="0" height="344" src="https://www.youtube.com/embed/7iM_AUrMoYg" width="459"></iframe>dewihttp://www.blogger.com/profile/16187212759505268374noreply@blogger.com0tag:blogger.com,1999:blog-117259988858372896.post-53425984283149761182020-06-10T23:32:00.000-07:002020-06-10T23:32:00.916-07:00WADEM: Vaccines During The CoVid19 - Podcast
<iframe width="100%" height="300" scrolling="no" frameborder="no" allow="autoplay" src="https://w.soundcloud.com/player/?url=https%3A//api.soundcloud.com/tracks/816486118&color=%23ff5500&auto_play=false&hide_related=false&show_comments=true&show_user=true&show_reposts=false&show_teaser=true&visual=true"></iframe><div style="font-size: 10px; color: #cccccc;line-break: anywhere;word-break: normal;overflow: hidden;white-space: nowrap;text-overflow: ellipsis; font-family: Interstate,Lucida Grande,Lucida Sans Unicode,Lucida Sans,Garuda,Verdana,Tahoma,sans-serif;font-weight: 100;"><a href="https://soundcloud.com/wadem-pdm" title="WADEM" target="_blank" style="color: #cccccc; text-decoration: none;">WADEM</a> · <a href="https://soundcloud.com/wadem-pdm/vaccines-during-the-covid-19-pandemic" title="Vaccines during the COVID-19 Pandemic - Prof. Jerome Hauer" target="_blank" style="color: #cccccc; text-decoration: none;">Vaccines during the COVID-19 Pandemic - Prof. Jerome Hauer</a></div>dewihttp://www.blogger.com/profile/16187212759505268374noreply@blogger.com0tag:blogger.com,1999:blog-117259988858372896.post-36713825655102468962020-03-20T08:42:00.000-07:002020-03-20T08:42:20.251-07:00This Is How We Can Beat the Coronavirus<a href="https://www.theatlantic.com/ideas/archive/2020/03/how-we-beat-coronavirus/608389/">https://www.theatlantic.com/ideas/archive/2020/03/how-we-beat-coronavirus/608389/</a><br />
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<span style="font-family: AGaramondPro, "Adobe Garamond Pro", Garamond, Georgia, serif;"><b><span style="font-size: large;">Mitigation can buy us time, but only suppression can get us to where we need to be.</span></b></span><br />
<span style="font-family: Graphik, -apple-system, BlinkMacSystemFont, Roboto, "Helvetica Neue", "Segoe UI", Arial, sans-serif; font-size: 11px; font-weight: 600; letter-spacing: 1px; text-transform: uppercase;">MARCH 19, 2020</span><br />
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<a class="c-article-author__link" href="https://www.theatlantic.com/author/aaron-e-carroll/" style="box-sizing: inherit; color: #5e6a74; display: block; font-size: 18px; font-weight: 600; letter-spacing: 0.25px; line-height: 1; padding-bottom: 4px; text-decoration-line: none; transition: all 0.3s ease 0s;">Aaron E. Carroll</a></div>
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Professor of pediatrics at Indiana University School of Medicine</div>
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<a class="c-article-author__link" href="https://www.theatlantic.com/author/ashish-jha/" style="box-sizing: inherit; color: #5e6a74; display: block; font-size: 18px; font-weight: 600; letter-spacing: 0.25px; line-height: 1; padding-bottom: 4px; text-decoration-line: none; transition: all 0.3s ease 0s;">Ashish Jha</a></div>
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Professor of Global Health at Harvard University</div>
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<img alt="A doctor with the Haight Ashbury Free Clinic walks by a supportive sign in San Francisco." height="225" src="https://cdn.theatlantic.com/thumbor/-58iQAl-wXWQA2wWu27xquOmD64=/0x549:4334x2986/720x405/media/img/mt/2020/03/GettyImages_1207534657_toned/original.jpg" width="400" /></div>
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<span style="color: #5e6a74; font-size: 10px; text-transform: uppercase;">JOSH EDELSON / AFP / GETTY</span></div>
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<span style="font-family: Garamond, serif; font-size: 15pt;"><span style="color: #cfe2f3;">While many watched the coronavirus spread across the
globe with disinterest for months, in the last week, most of us have finally
realized it will disrupt our way of life. A recent <a href="https://www.imperial.ac.uk/media/imperial-college/medicine/sph/ide/gida-fellowships/Imperial-College-COVID19-NPI-modelling-16-03-2020.pdf">analysis from Imperial College</a> is now
making some Americans, <a href="https://www.nytimes.com/2020/03/17/world/europe/coronavirus-imperial-college-johnson.html">including many experts</a>, panic. The report
projects that <a href="https://twitter.com/aaronecarroll/status/1239930705913810946">2.2 million people could die</a> in the United
States. But the analysis also provides reason for hope—suggesting a path
forward to avoid the worst outcomes.<o:p></o:p></span></span></div>
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<span style="font-family: Garamond, serif; font-size: 15pt;"><span style="color: #cfe2f3;">We can make things better; it’s not too late. But we
have to be willing to act.<o:p></o:p></span></span></div>
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<i><span style="font-family: Garamond, serif; font-size: 15pt;"><span style="color: #cfe2f3;"><a href="https://www.theatlantic.com/ideas/archive/2020/03/how-fragmented-country-fights-pandemic/608284/">Polly J. Price: How a fragmented country fights a pandemic</a><o:p></o:p></span></span></i></div>
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<span style="font-family: Garamond, serif; font-size: 15pt;"><span style="color: #cfe2f3;">Let’s start with the bad news. The Imperial College
response team’s <a href="https://www.imperial.ac.uk/media/imperial-college/medicine/sph/ide/gida-fellowships/Imperial-College-COVID19-NPI-modelling-16-03-2020.pdf">report</a> looked at the impact of measures we
might take to flatten the curve, or reduce the rate at which people are
becoming sick with COVID-19. If we do nothing and just let the virus run its
course, the team predicts, we could see three times as many deaths as we
see <a href="https://www.cdc.gov/heartdisease/facts.htm">from cardiovascular disease</a> each year.
Further, it estimated that infections would peak in mid-June. We could expect
to see about 55,000 deaths, in just one day.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Garamond, serif; font-size: 15pt;"><span style="color: #cfe2f3;">Of course, we are doing something, so this outcome is
unlikely to occur. We’re <a href="https://www.theatlantic.com/ideas/archive/2020/03/complicated-truth-about-public-closings/607972/">closing schools and businesses</a> and
committing to <a href="https://www.theatlantic.com/family/archive/2020/03/coronavirus-what-does-social-distancing-mean/607927/">social (really, physical) distancing</a>. But as the
sobering charts from the analysis show, this isn’t enough. Even after we do
these things, the report predicts that a significant number of infections will
occur, that more people will need care than we can possibly provide in our
hospitals, and that more than 1 million could die.<o:p></o:p></span></span></div>
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<span style="font-family: Garamond, serif; font-size: 15pt;"><span style="color: #cfe2f3;">Why does the Imperial College team predict this for
the West when things seem to be improving in Asia? Because we are taking
different approaches. Asian countries have <a href="https://t.co/lhov5CCSCy?amp=1">engaged in
suppression</a>; we are only engaging in mitigation.<o:p></o:p></span></span></div>
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<span style="font-family: Garamond, serif; font-size: 15pt;"><span style="color: #cfe2f3;">Suppression refers to a campaign to reduce the
infectivity of a pandemic, what experts call R0 (R-naught), to less than one.
Unchecked, the R0 of COVID-19 is between 2 and 3, meaning that every infected
person infects, on average, two to three others. An R0 less than 1 indicates
that each infected person results in fewer than one new infection. When this
happens, the outbreak will slowly grind to a halt.<o:p></o:p></span></span></div>
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<i><span style="font-family: Garamond, serif; font-size: 15pt;"><span style="color: #cfe2f3;"><a href="https://www.theatlantic.com/science/archive/2020/01/how-fast-and-far-will-new-coronavirus-spread/605632/">Read: The deceptively simple number sparking coronavirus
fears</a><o:p></o:p></span></span></i></div>
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<span style="font-family: Garamond, serif; font-size: 15pt;"><span style="color: #cfe2f3;">To achieve this, we need to test many, many people,
even those without symptoms. Testing will allow us to isolate the infected so
they can’t infect others. We need to be vigilant, and willing to quarantine
people with absolute diligence.<o:p></o:p></span></span></div>
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<span style="font-family: Garamond, serif; font-size: 15pt;"><span style="color: #cfe2f3;">Because we <a href="https://www.theatlantic.com/health/archive/2020/03/why-coronavirus-testing-us-so-delayed/607954/">failed to set up a testing infrastructure</a>, we
can’t check that many people. At the moment, we can’t even test everyone who is
sick. Therefore, we’re attempting mitigation—accepting that the epidemic will
advance but trying to reduce R0 as much as possible.<o:p></o:p></span></span></div>
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<span style="font-family: Garamond, serif; font-size: 15pt;"><span style="color: #cfe2f3;">Our primary approach is <a href="https://www.theatlantic.com/family/archive/2020/03/coronavirus-what-does-social-distancing-mean/607927/">social distancing</a>—asking people to stay away
from one another. This has meant closing schools, restaurants, and bars. It’s
meant asking people to work from home and not meet in groups of 10 or more. Our
efforts are good, temporizing measures. Impeding the growth of the infection
improves the chance our health-care system will be able to keep up.<o:p></o:p></span></span></div>
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<span style="font-family: Garamond, serif; font-size: 15pt;"><span style="color: #cfe2f3;">But these efforts won’t help <a href="https://twitter.com/aaronecarroll/status/1239535394678542338">those who are already infected</a>. It will take up
to two weeks for those infected today to show any symptoms, and some people
won’t show symptoms at all. Social distancing cannot prevent these infections,
as they’ve already happened. Therefore, things will appear to get worse for
some time, even if what we’re doing is making things better in the long run.
The outbreak will continue to progress.<o:p></o:p></span></span></div>
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<span style="font-family: Garamond, serif; font-size: 15pt;"><span style="color: #cfe2f3;">But buried in the Imperial College report is reason
for optimism. The analysis finds that in the do-nothing scenario, many people
die and die quickly. With serious mitigation, though, many of the measures
we’re taking now <a href="https://www.imperial.ac.uk/media/imperial-college/medicine/sph/ide/gida-fellowships/Imperial-College-COVID19-NPI-modelling-16-03-2020.pdf#page=10">slow things down</a>. By the summer, the report
calculates, the number of people who become sick will eventually reduce to a
trickle.<o:p></o:p></span></span></div>
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<span style="font-family: Garamond, serif; font-size: 15pt;"><span style="color: #cfe2f3;">On this path, though, the real horror show will begin
in the fall and crush us next winter, when COVID-19 comes back with a
vengeance.<o:p></o:p></span></span></div>
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<span style="font-family: Garamond, serif; font-size: 15pt;"><span style="color: #cfe2f3;">This is what happened <a href="https://www.cdc.gov/flu/pandemic-resources/1918-commemoration/pandemic-timeline-1918.htm">with the flu in 1918</a>. The spring was bad. Over
the summer, the numbers of sick dwindled and created a false sense of security.
Then, all hell broke loose. In late 1918, tens of millions of people died.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal;">
<span style="font-family: Garamond, serif; font-size: 15pt;"><span style="color: #cfe2f3;">If
a similar pattern holds for COVID-19, then while things are bad now, it may be
nothing compared to what we face at the end of the year.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt;">
<i><span style="font-family: Garamond, serif; font-size: 15pt;"><span style="color: #cfe2f3;"><a href="https://www.theatlantic.com/ideas/archive/2020/03/america-woefully-underinsured/608035/">Annie Lowrey: As usual, Americans must go it alone</a><o:p></o:p></span></span></i></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt;">
<span style="font-family: Garamond, serif; font-size: 15pt;"><span style="color: #cfe2f3;">Because of this, some are now declaring that we might
be on <a href="https://time.com/5804555/coronavirus-lockdown-uk/">lockdown for the next 18 months</a>. They see no
alternative. If we go back to normal, they argue, the virus will run unchecked
and tear through Americans in the fall and winter, infecting 40 to 70 percent
of us, killing millions and sending tens of millions to the hospital. To
prevent that, they suggest we keep the world shut down, which would destroy the
economy and the fabric of society.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt;">
<span style="font-family: Garamond, serif; font-size: 15pt;"><span style="color: #cfe2f3;">But all of that assumes that we can’t change, that the
only two choices are millions of deaths or a wrecked society.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt;">
<span style="font-family: Garamond, serif; font-size: 15pt;"><span style="color: #cfe2f3;">That’s not true. We can create a third path. We can
decide to meet this challenge head-on. It is absolutely within our capacity to
do so. We could develop tests that are fast, reliable, and ubiquitous. If we
screen everyone, and do so regularly, we can let most people return to a more
normal life. We can reopen schools and places where people gather. If we can be
assured that the people who congregate aren’t infectious, they can socialize.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt;">
<span style="font-family: Garamond, serif; font-size: 15pt;"><span style="color: #cfe2f3;">We can build health-care facilities that do rapid
screening and care for people who are infected, apart from those who are not.
This will prevent transmission from one sick person to another in hospitals and
other health-care facilities. We can even commit to housing infected people
apart from their healthy family members, to prevent transmission in households.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt;">
<span style="font-family: Garamond, serif; font-size: 15pt;"><span style="color: #cfe2f3;">These steps alone still won’t be enough.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt;">
<span style="font-family: Garamond, serif; font-size: 15pt;"><span style="color: #cfe2f3;">We will need to massively strengthen our medical
infrastructure. We will need to <a href="https://www.nytimes.com/2020/03/12/upshot/coronavirus-biggest-worry-hospital-capacity.html">build ventilators and add hospital beds</a>. We will
need to train and redistribute physicians, nurses, and respiratory therapists
to where they are most needed. We will need to focus our factories on <a href="https://www.theatlantic.com/ideas/archive/2020/03/supply-chains-and-coronavirus/608329/">turning out the protective equipment</a>—masks,
gloves, gowns, and so forth—to ensure we keep our health-care workforce safe.
And, most importantly, we need to pour vast sums of intellectual and financial
resources into developing a vaccine that would finally bring this nightmare to
a close. An effective vaccine would end the pandemic and protect billions of
people around the world.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt;">
<span style="font-family: Garamond, serif; font-size: 15pt;"><span style="color: #cfe2f3;">All of the difficult actions we are taking now to
flatten the curve aren’t just intended to <a href="https://www.theatlantic.com/ideas/archive/2020/03/interview-francis-collins-nih/608221/">slow the rate of infection to levels</a> the
health-care system can manage. They’re also meant to buy us time. They give us
the space to create what we need to make a real difference.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal;">
<span style="font-family: Garamond, serif; font-size: 15pt;"><span style="color: #cfe2f3;">Of
course, it all depends on what we do with that time. The mood of the country
has shifted in the last few weeks, from dismissal to one of fear and concern.
That’s appropriate. This is a serious pandemic, and it’s still very likely that
the rate of infection will overwhelm the surge capacity in some areas of the
United States. There will likely be more seriously ill people than we have
resources to care for, meaning that providers will have to make decisions about
whom to treat, and whom not to.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt;">
<span style="font-family: Garamond, serif; font-size: 15pt;"><span style="color: #cfe2f3;">They may, explicitly or implicitly, have to decide who
lives and who dies.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt;">
<span style="font-family: Garamond, serif; font-size: 15pt;"><span style="color: #cfe2f3;">If we commit to social distancing, however, at some
point in the next few months the rate of spread will slow. We’ll be able to
catch our breath. We’ll be able to ease restrictions, as some early hit
countries are doing. We can move toward some semblance of normalcy.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt;">
<span style="font-family: Garamond, serif; font-size: 15pt;"><span style="color: #cfe2f3;">The temptation then will be to think we have made it
past the worst. We cannot give in to that temptation. That will be the time to
redouble our efforts. We will need to prepare for the coming storm. We’ll need
to build up our stockpiles, create strategies, and get ready.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt;">
<span style="font-family: Garamond, serif; font-size: 15pt;"><span style="color: #cfe2f3;">If we choose the third course, when fall arrives, we
will be ahead of a resurgence of the infection. We can keep the number of those
who are exposed to a minimum, focusing our attention on those who are infected,
and enacting more stringent physical distancing only when, and in locations where,
that fails. We can keep schools and businesses open as much as possible,
closing them quickly when suppression fails, then opening them back up again
once the infected are identified and isolated. Instead of playing defense, we
could play more offense.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt;">
<span style="font-family: Garamond, serif; font-size: 15pt;"><span style="color: #cfe2f3;">We need to keep time on the clock, time to find a
treatment or a vaccine.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt;">
<span style="font-family: Garamond, serif; font-size: 15pt;"><span style="color: #cfe2f3;">The last time we faced a pandemic with this level of
infectivity, that was this dangerous, for which we had no therapy or vaccine,
was a 100 years ago, and it led to 50 million deaths. The coronavirus pandemic
isn’t unprecedented, but it’s not anything almost anyone alive has experienced
before. We, are, however, much more knowledgeable, much more coordinated, and
much more capable today.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt;">
<span style="font-family: Garamond, serif; font-size: 15pt;"><span style="color: #cfe2f3;">Some Americans are in denial, and others are feeling
despair. Both sentiments are understandable. We all have a choice to make. We
can look at the coming fire and let it burn. We can hunker down, and hope to
wait it out—or we can work together to get through it with as little damage as
possible. This country has faced massive threats before and risen to the
challenge; we can do it again. We just need to decide to make it happen.<o:p></o:p></span></span></div>
<br /></div>
</div>
dewihttp://www.blogger.com/profile/16187212759505268374noreply@blogger.com3tag:blogger.com,1999:blog-117259988858372896.post-23257324666124667892019-11-19T14:36:00.000-08:002019-11-19T14:36:28.888-08:00Measles makes body 'forget' how to fight infection<a href="https://www.bbc.com/news/health-50251259#">https://www.bbc.com/news/health-50251259#</a><br />
<span style="background-color: #0c343d;"><span style="color: #d9ead3;"><span class="byline__name" style="border: 0px; display: inline-block; font-family: "helmet" , "freesans" , "helvetica" , "arial" , sans-serif; font-size: 14px; font-stretch: inherit; line-height: 1.28571; margin: 0px; padding: 0px; vertical-align: baseline;">By James Gallagher</span><span style="font-family: "helmet" , "freesans" , "helvetica" , "arial" , sans-serif; font-size: 14px;"></span></span></span><span class="byline__title" style="border: 0px; display: block; font-family: "helmet" , "freesans" , "helvetica" , "arial" , sans-serif; font-size: 14px; font-stretch: inherit; line-height: 1.28571; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: #d9ead3;">Health and science correspondent</span></span></span><span class="byline__title" style="border: 0px; display: block; font-family: "helmet" , "freesans" , "helvetica" , "arial" , sans-serif; font-size: 14px; font-stretch: inherit; line-height: 1.28571; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d; color: #d9ead3; font-size: 13px;">31 October 2019</span></span><span class="byline__title" style="border: 0px; display: block; font-family: "helmet" , "freesans" , "helvetica" , "arial" , sans-serif; font-size: 14px; font-stretch: inherit; line-height: 1.28571; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d; color: #d9ead3; font-size: 13px;"><br /></span></span><span class="byline__title" style="border: 0px; display: block; font-family: "helmet" , "freesans" , "helvetica" , "arial" , sans-serif; font-size: 14px; font-stretch: inherit; line-height: 1.28571; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d;"><span style="color: #d9ead3;"><img alt="Measles virus" height="224" src="https://ichef.bbci.co.uk/news/660/cpsprodpb/DE91/production/_109477965_f0245467-measles_morbilliviruses_illustration-spl.jpg" width="400" /></span></span></span><span class="byline__title" style="border: 0px; display: block; font-family: "helmet" , "freesans" , "helvetica" , "arial" , sans-serif; font-size: 14px; font-stretch: inherit; line-height: 1.28571; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d; color: #d9ead3; font-size: 12px; letter-spacing: 0.25px; text-transform: uppercase;">SPL</span></span><span class="byline__title" style="border: 0px; display: block; font-family: "helmet" , "freesans" , "helvetica" , "arial" , sans-serif; font-size: 14px; font-stretch: inherit; line-height: 1.28571; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d; color: #d9ead3; font-size: 12px; letter-spacing: 0.25px; text-transform: uppercase;"><br /></span></span><span class="byline__title" style="border: 0px; display: block; font-family: "helmet" , "freesans" , "helvetica" , "arial" , sans-serif; font-size: 14px; font-stretch: inherit; line-height: 1.28571; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d; color: #d9ead3; font-size: 16px; font-weight: 700;">Measles has a devastating impact on the body's immune system that could make it harder to fight infections for years, a pair of studies show.</span></span><span class="byline__title" style="border: 0px; display: block; font-family: "helmet" , "freesans" , "helvetica" , "arial" , sans-serif; font-size: 14px; font-stretch: inherit; line-height: 1.28571; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d; color: #d9ead3; font-size: 16px; font-weight: 700;"><br /></span></span><span class="byline__title" style="border: 0px; display: block; font-family: "helmet" , "freesans" , "helvetica" , "arial" , sans-serif; font-size: 14px; font-stretch: inherit; line-height: 1.28571; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d; color: #d9ead3; font-size: 16px;">The virus can cause "immune amnesia" - meaning the body forgets how to fight bugs it once knew how to beat.</span></span><span class="byline__title" style="border: 0px; display: block; font-family: "helmet" , "freesans" , "helvetica" , "arial" , sans-serif; font-size: 14px; font-stretch: inherit; line-height: 1.28571; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d; color: #d9ead3; font-size: 16px;"><br /></span></span><span class="byline__title" style="border: 0px; display: block; font-family: "helmet" , "freesans" , "helvetica" , "arial" , sans-serif; font-size: 14px; font-stretch: inherit; line-height: 1.28571; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d; color: #d9ead3; font-size: 16px;">Measles also resets the immune system to a "baby-like" state, compromising its ability to devise ways of tackling new infections.</span></span><span class="byline__title" style="border: 0px; display: block; font-family: "helmet" , "freesans" , "helvetica" , "arial" , sans-serif; font-size: 14px; font-stretch: inherit; line-height: 1.28571; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d; color: #d9ead3; font-size: 16px;"><br /></span></span><span class="byline__title" style="border: 0px; display: block; font-family: "helmet" , "freesans" , "helvetica" , "arial" , sans-serif; font-size: 14px; font-stretch: inherit; line-height: 1.28571; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d; color: #d9ead3; font-size: 16px;">Experts said the findings showed the importance of vaccination.</span></span><span class="byline__title" style="border: 0px; display: block; font-family: "helmet" , "freesans" , "helvetica" , "arial" , sans-serif; font-size: 14px; font-stretch: inherit; line-height: 1.28571; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d; color: #d9ead3; font-size: 1.5rem; font-weight: inherit;"><br /></span></span><span class="byline__title" style="border: 0px; display: block; font-family: "helmet" , "freesans" , "helvetica" , "arial" , sans-serif; font-size: 14px; font-stretch: inherit; line-height: 1.28571; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d; color: #d9ead3; font-size: 1.5rem; font-weight: inherit;">Remind me, what is measles?</span></span><span class="byline__title" style="border: 0px; display: block; font-family: "helmet" , "freesans" , "helvetica" , "arial" , sans-serif; font-size: 14px; font-stretch: inherit; line-height: 1.28571; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d; color: #d9ead3; font-size: 1rem;"><br /></span></span><span class="byline__title" style="border: 0px; display: block; font-family: "helmet" , "freesans" , "helvetica" , "arial" , sans-serif; font-size: 14px; font-stretch: inherit; line-height: 1.28571; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: #0c343d; color: #d9ead3; font-size: 1rem;">Measles is a virus that initially causes a runny nose, sneezing and fever.</span></span><br />
<div style="border: 0px; font-family: helmet, freesans, helvetica, arial, sans-serif; font-size: 1rem; font-stretch: inherit; line-height: 1.375; margin-top: 18px; padding: 0px; vertical-align: baseline;">
<span style="background-color: #0c343d;"><span style="color: #d9ead3;">A few days later it leads to a blotchy rash that starts off on the face and spreads across the body.</span></span></div>
<div style="border: 0px; font-family: helmet, freesans, helvetica, arial, sans-serif; font-size: 1rem; font-stretch: inherit; line-height: 1.375; margin-top: 18px; padding: 0px; vertical-align: baseline;">
<span style="background-color: #0c343d;"><span style="color: #d9ead3;">Most people will recover, but measles can cause life-long disability. It can be deadly, especially if it causes pneumonia in the lungs or encephalitis (swelling in the brain).</span></span></div>
<span class="byline__title" style="border: 0px; display: block; font-family: "helmet" , "freesans" , "helvetica" , "arial" , sans-serif; font-size: 14px; font-stretch: inherit; line-height: 1.28571; margin: 0px; padding: 0px; vertical-align: baseline;"></span><span style="background-color: #0c343d;"><span style="color: #d9ead3;"><br /></span></span>
<div style="border: 0px; font-family: helmet, freesans, helvetica, arial, sans-serif; font-size: 1rem; font-stretch: inherit; line-height: 1.375; margin-top: 18px; padding: 0px; vertical-align: baseline;">
<span style="background-color: #0c343d;"><span style="color: #d9ead3;">It is estimated that 110,000 people die from measles each year around the world.</span></span></div>
<div style="border: 0px; font-family: helmet, freesans, helvetica, arial, sans-serif; font-size: 1rem; font-stretch: inherit; line-height: 1.375; margin-top: 18px; padding: 0px; vertical-align: baseline;">
<span style="background-color: #0c343d;"><span style="color: #d9ead3;"><img alt="Measles rash" height="225" src="https://ichef.bbci.co.uk/news/624/cpsprodpb/105A1/production/_109477966_gettyimages-1159665817.jpg" width="400" /></span></span></div>
<div style="border: 0px; font-family: helmet, freesans, helvetica, arial, sans-serif; font-size: 1rem; font-stretch: inherit; line-height: 1.375; margin-top: 18px; padding: 0px; vertical-align: baseline;">
<span style="background-color: #0c343d;"><span style="color: #d9ead3;"><span style="font-size: 13px;">A rash is the most obvious symptom of a measles infection / </span><span style="font-size: 12px; letter-spacing: 0.25px; text-transform: uppercase;">GETTY IMAGES</span></span></span></div>
<div style="border: 0px; font-family: helmet, freesans, helvetica, arial, sans-serif; font-size: 1rem; font-stretch: inherit; line-height: 1.375; margin-top: 18px; padding: 0px; vertical-align: baseline;">
<span style="background-color: #0c343d; color: #d9ead3; font-size: 1.5rem; font-weight: inherit;">Where do these findings come from?</span></div>
<div style="border: 0px; font-family: helmet, freesans, helvetica, arial, sans-serif; font-size: 1rem; font-stretch: inherit; line-height: 1.375; margin-top: 18px; padding: 0px; vertical-align: baseline;">
<span style="background-color: #0c343d;"><span style="color: #d9ead3;">The findings were based on detailed analysis of unvaccinated children in an Orthodox Protestant community in the Netherlands.</span></span></div>
<div style="border: 0px; font-family: helmet, freesans, helvetica, arial, sans-serif; font-size: 1rem; font-stretch: inherit; line-height: 1.375; margin-top: 18px; padding: 0px; vertical-align: baseline;">
<span style="background-color: #0c343d;"><span style="color: #d9ead3;">Blood samples were taken from the children, and then again two months after a measles outbreak in 2013.</span></span></div>
<div style="border: 0px; font-family: helmet, freesans, helvetica, arial, sans-serif; font-size: 1rem; font-stretch: inherit; line-height: 1.375; margin-top: 18px; padding: 0px; vertical-align: baseline;">
<span style="background-color: #0c343d;"><span style="color: #d9ead3;">Research groups in the United States, UK and Netherlands were analysing the samples to assess the impact of measles on the immune system.</span></span></div>
<div style="border: 0px; font-family: helmet, freesans, helvetica, arial, sans-serif; font-size: 1rem; font-stretch: inherit; line-height: 1.375; margin-top: 18px; padding: 0px; vertical-align: baseline;">
<span style="background-color: #0c343d;"><span style="color: #d9ead3;">The focus was on antibodies - the tiny proteins that stick to foreign invaders - and the white blood cells that make them.</span></span></div>
<h2 class="story-body__crosshead" style="border: 0px; font-family: helmet, freesans, helvetica, arial, sans-serif; font-size: 1.5rem; font-stretch: inherit; font-weight: inherit; line-height: 1.16667; margin: 32px 0px 0px; padding: 0px; vertical-align: baseline;">
<span style="background-color: #0c343d;"><span style="color: #d9ead3;">
How does measles wipe out immune memory?</span></span></h2>
<div style="border: 0px; font-family: helmet, freesans, helvetica, arial, sans-serif; font-size: 1rem; font-stretch: inherit; line-height: 1.375; margin-top: 18px; padding: 0px; vertical-align: baseline;">
<span style="background-color: #0c343d;"><span style="color: #d9ead3;">The immune system has a memory of the hostile invaders it has fought off before.</span></span></div>
<div style="border: 0px; font-family: helmet, freesans, helvetica, arial, sans-serif; font-size: 1rem; font-stretch: inherit; line-height: 1.375; margin-top: 18px; padding: 0px; vertical-align: baseline;">
<span style="background-color: #0c343d;"><span style="color: #d9ead3;">Part of this memory is kept in memory B-cells, which are a type of immune cell that has specialised in producing just one type of antibody.</span></span></div>
<div style="border: 0px; font-family: helmet, freesans, helvetica, arial, sans-serif; font-size: 1rem; font-stretch: inherit; line-height: 1.375; margin-top: 18px; padding: 0px; vertical-align: baseline;">
<span style="background-color: #0c343d;"><span style="color: #d9ead3;">But the measles virus can infect and destroy these cells, causing "immune amnesia".</span></span></div>
<div style="border: 0px; font-family: helmet, freesans, helvetica, arial, sans-serif; font-size: 1rem; font-stretch: inherit; line-height: 1.375; margin-top: 18px; padding: 0px; vertical-align: baseline;">
<span style="background-color: #0c343d;"><span style="color: #d9ead3;">Researchers at Harvard Medical School looked at blood samples from 77 children.</span></span></div>
<div style="border: 0px; font-family: helmet, freesans, helvetica, arial, sans-serif; font-size: 1rem; font-stretch: inherit; line-height: 1.375; margin-top: 18px; padding: 0px; vertical-align: baseline;">
<span style="background-color: #0c343d;"><span style="color: #d9ead3;">They used a tool, called VirScan, that is like a fancy fishing rod that can catch thousands of different types of antibodies.</span></span></div>
<div style="border: 0px; font-family: helmet, freesans, helvetica, arial, sans-serif; font-size: 1rem; font-stretch: inherit; line-height: 1.375; margin-top: 18px; padding: 0px; vertical-align: baseline;">
<span style="background-color: #0c343d;"><span style="color: #d9ead3;">It allowed the team to build up an incredibly detailed picture of the children's immune system before and after a measles infection.</span></span></div>
<div style="border: 0px; font-family: helmet, freesans, helvetica, arial, sans-serif; font-size: 1rem; font-stretch: inherit; line-height: 1.375; margin-top: 18px; padding: 0px; vertical-align: baseline;">
<span style="background-color: #0c343d;"><span style="color: #d9ead3;"><img alt="Antibodies" height="225" src="https://ichef.bbci.co.uk/news/624/cpsprodpb/15138/production/_109482368_gettyimages-487540447.jpg" width="400" /></span></span></div>
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<span style="background-color: #0c343d;"><span style="color: #d9ead3;"><span style="font-size: 13px;">Antibodies are tiny Y-shaped proteins that can stick to the surface of bacteria and viruses / </span><span style="font-size: 12px; letter-spacing: 0.25px; text-transform: uppercase;">GETTY IMAGES</span></span></span></div>
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<span style="background-color: #0c343d;"><span style="color: #d9ead3;">Results, <a class="story-body__link-external" href="https://science.sciencemag.org/cgi/doi/10.1126/science.aay6485" style="border-bottom: 1px solid rgb(220, 220, 220); border-left-width: 0px; border-right-width: 0px; border-top-width: 0px; font-family: inherit; font-size: 1rem; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: bold; letter-spacing: inherit; line-height: 1.375; margin: 0px; padding: 0px; vertical-align: baseline;">published in the journal Science</a>, showed the children lost 20% of their repertoire of antibodies on average.</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: #d9ead3;">One child, who had a severe measles infections, lost 73% of the types of antibody they could produce.</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: #d9ead3;">"Measles is like the first 10 years of an untreated HIV infection compressed into a few weeks - that's the kind of immunological memory damage," Dr Michael Mina told the BBC.</span></span></div>
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How big a problem is this?</span></span></h2>
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<span style="background-color: #0c343d;"><span style="color: #d9ead3;">Not every antibody matters.</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: #d9ead3;">An antibody might be one (of the huge number) that do very little, but another might completely neutralise a microscopic intruder.</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: #d9ead3;">"If you delete that one then you've got a problem," Prof Stephen Elledge told the BBC.</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: #d9ead3;">Essentially, it is a game of chance but the more antibodies that get wiped out, the greater the chance of hitting a crucial one.</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: #d9ead3;">And without it, your body may be vulnerable to infection once again.</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: #d9ead3;"><iframe frameborder="0" height="500" src="https://www.bbc.com/news/av/embed/p070zm34/50251259" width="400"></iframe></span></span><br />
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<span style="background-color: #0c343d;"><span style="color: #d9ead3;">This was borne out in the study with one particularly well-known antibody (for neutralising respiratory syncytial virus) disappearing in some children.</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: #d9ead3;">Prof Elledge said measles was even more dangerous than people realised, as there could be "five times or more indirect deaths due to immune amnesia" than the initial infection caused.</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: #d9ead3;">The researchers think the biggest problem is in sub-Saharan Africa where malnourished children are more likely to have larger swathes of their immune system wiped out.</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: #d9ead3;">The studies have not been done to prove this, but the US team fear the figure could exceed 90% of the antibodies.</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: #d9ead3;">"Those are the ones we think are the greatest concern," said Dr Mina.</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: #d9ead3;">How does measles make it harder to fight new infections?</span></span></h2>
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<span style="background-color: #0c343d;"><span style="color: #d9ead3;">As well as memory B-cells there are naive B-cells and it is the latter we rely on to fight off something new.</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: #d9ead3;">"They are the armour underneath," said Dr Velislava Petrova, from the Sanger Institute said.</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: #d9ead3;">Her study, <a class="story-body__link-external" href="https://science.sciencemag.org/lookup/doi/10.1126/science.aay6125" style="-webkit-tap-highlight-color: rgba(17, 103, 168, 0.3); border-bottom-color: rgb(220, 220, 220); border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: inherit; font-size: 1rem; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: bold; letter-spacing: inherit; line-height: 1.375; margin: 0px; padding: 0px; text-decoration-line: none; vertical-align: baseline;">published in Science Immunology</a>, looked at 26 children and also showed that measles can wipe out the memory of previous infections.</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: #d9ead3;">But the research also showed the virus had an effect on the naive B-cells too.</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: #d9ead3;">These cells have their DNA rearranged - a process called somatic recombination - so the immune system can produce a diverse array of back-up antibodies.</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: #d9ead3;">The hope is one of them will work against a new infection.</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: #d9ead3;"><img alt="Baby with measles rash" height="225" src="https://ichef.bbci.co.uk/news/624/cpsprodpb/4251/production/_109477961_gettyimages-592408678.jpg" width="400" /></span></span></div>
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<span style="background-color: #0c343d; font-size: 12px; letter-spacing: 0.25px; text-transform: uppercase;"><span style="color: #d9ead3;">GETTY IMAGES</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: #d9ead3;">Babies start off making a very narrow range of antibodies, which become more and more varied with age.</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: #d9ead3;">Measles hits the reset button so the immune system only has a limited range of antibodies to work with.</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: #d9ead3;">Dr Petrova said: "The measles virus removed immune memory cells that are created in response to other pathogens they had seen before.</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: #d9ead3;">"They also returned the immune system back to a baby-like state where they have limited ability to respond to new pathogens."</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: #d9ead3;">How long do these effects last?</span></span></h2>
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<span style="background-color: #0c343d;"><span style="color: #d9ead3;">The pair of studies focused only on the immediate aftermath of a measles infection.</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: #d9ead3;">However, the research was partially inspired by a <a class="story-body__link-external" href="https://science.sciencemag.org/content/348/6235/694.long" style="-webkit-tap-highlight-color: rgba(17, 103, 168, 0.3); border-bottom-color: rgb(220, 220, 220); border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: inherit; font-size: 1rem; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: bold; letter-spacing: inherit; line-height: 1.375; margin: 0px; padding: 0px; text-decoration-line: none; vertical-align: baseline;">study that came out in 2015</a>, which provides some clues to what happens in the long term.</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: #d9ead3;">It looked at patterns in causes of death in rich countries and showed that children were more likely to die for two-to-three years after a measles infection.</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: #d9ead3;">Those results suggest it may take that long for the immune system to fully recover.</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: #d9ead3;">The timescales may be different in poorer countries where diseases spread more readily, the researchers suggest.</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: #d9ead3;">Is there anything that can be done about it?</span></span></h2>
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<span style="background-color: #0c343d;"><span style="color: #d9ead3;">There are two answers to this question, and they are both vaccination.</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: #d9ead3;">Being immunised against measles, often through the MMR jab, almost eliminates the risk of catching measles.</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: #d9ead3;">But if somebody's immune system is devastated by measles then the researchers suggest they may need to have their childhood vaccines again.</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: #d9ead3;">"Revaccination against polio might not seem important in the UK or US, but in Afghanistan (one of the few places where the disease is still endemic) then you might want to vaccinate again," said Dr Mina.</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: #d9ead3;"><img alt="MMR" height="225" src="https://ichef.bbci.co.uk/news/624/cpsprodpb/1CA0/production/_109482370_gettyimages-1126559052.jpg" width="400" /></span></span></div>
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<span style="background-color: #0c343d; font-size: 12px; letter-spacing: 0.25px; text-transform: uppercase;"><span style="color: #d9ead3;">GETTY IMAGES</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: #d9ead3;">Are there other forms of immune memory?</span></span></h2>
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<span style="background-color: #0c343d;"><span style="color: #d9ead3;">Yes.</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: #d9ead3;">The study looked only at antibodies and the B-cells that produce them, but there are also equally important memory T-cells.</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: #d9ead3;">Measles can infected these T-cells too, but the studies have not yet been done on what happens to them.</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: #d9ead3;">"We do have really interesting anecdotal evidence suggesting the T-cell response would be affected in a very similar way," said Dr Mina.</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: #d9ead3;">What do the experts say?</span></span></h2>
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<span style="background-color: #0c343d;"><span style="color: #d9ead3;">Prof Arne Akbar, president of the British Society for Immunology, said the studies were "elegant and thorough".</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: #d9ead3;">He highlighted the "crucial" finding that the MMR vaccine, which contains a weakened measles virus, did not cause immune amnesia.</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: #d9ead3;">"It is doubly important to make sure you and your children are vaccinated against measles," he said.</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: #d9ead3;">Liam Sollis, from Unicef UK, said: "With vaccination rates in the UK falling and recently losing our measles-free status, an outbreak is now a ticking time bomb.</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: #d9ead3;">"Vaccines are the safest and most effective preventative measures against highly infectious disease."</span></span></div>
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dewihttp://www.blogger.com/profile/16187212759505268374noreply@blogger.com0tag:blogger.com,1999:blog-117259988858372896.post-14023209767988475382019-09-26T05:01:00.001-07:002019-09-26T05:01:01.416-07:00PERLUKAH BERJEMUR DI SIANG BOLONG UNTUK MENDAPATKAN VITAMIN D?<iframe allowfullscreen="" frameborder="0" height="270" src="https://www.youtube.com/embed/gDkKxzLTD_M" width="480"></iframe>dewihttp://www.blogger.com/profile/16187212759505268374noreply@blogger.com1tag:blogger.com,1999:blog-117259988858372896.post-8893778270675206862019-08-17T16:46:00.001-07:002019-08-17T16:46:10.786-07:0031 Things You Should Do to Avoid High Blood Pressure<div class="separator" style="clear: both; text-align: center;">
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rd.com/health/conditions/avoid-high-blood-pressure/?trkid=soc-rd-twitter<br />
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<span style="color: yellow;">One in three of us have high blood pressure, and most of us don’t have a clue. High blood pressure causes no symptoms, yet it is a major risk factor for heart disease and stroke. There are many things we can all do everyday to keep our blood pressure in the normal range.</span></div>
dewihttp://www.blogger.com/profile/16187212759505268374noreply@blogger.com0tag:blogger.com,1999:blog-117259988858372896.post-48369565780492705922019-07-14T15:26:00.000-07:002019-07-14T15:26:08.402-07:00A 100-hour MRI scan captured the most detailed look yet at a whole human brain<a href="https://www.sciencenews.org/article/mri-scan-most-detailed-look-yet-whole-human-brain">https://www.sciencenews.org/article/mri-scan-most-detailed-look-yet-whole-human-brain</a><br />
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<span itemprop="name"><a href="https://www.sciencenews.org/author/laura-sanders" style="color: #c64308; font-weight: 700; text-decoration-line: none;">LAURA SANDERS</a></span> </div>
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<span style="font-size: small;">A device recently approved by the U.S. FDA made extremely precise images of a postmortem sample</span></h2>
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<strong style="background-color: black; color: white; font-family: Lato, Helvetica, Arial, Verdana, sans-serif; font-size: 13px;">CLOSE-UP</strong><span style="background-color: black; color: white; font-family: Lato, Helvetica, Arial, Verdana, sans-serif; font-size: 13px;"> A 3-D view of the entire human brain, taken with a powerful 7 Tesla MRI and shown here from two angles, could reveal new details on structures in the mysterious organ.</span></div>
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<span style="font-family: Lato, Helvetica, Arial, Verdana, sans-serif; font-size: 16px;">Over 100 hours of scanning has yielded a 3-D picture of the whole human brain that’s more detailed than ever before. The </span><a href="https://www.biorxiv.org/content/10.1101/649822v1" style="color: #c64308; font-family: Lato, Helvetica, Arial, Verdana, sans-serif; font-size: 16px; text-decoration-line: none;" target="_blank">new view</a><span style="font-family: Lato, Helvetica, Arial, Verdana, sans-serif; font-size: 16px;">, enabled by a powerful MRI, has the resolution potentially to spot objects that are smaller than 0.1 millimeters wide.</span></div>
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<span style="font-family: Lato, Helvetica, Arial, Verdana, sans-serif; font-size: 16px;">“We haven’t seen an entire brain like this,” says electrical engineer Priti Balchandani of the Icahn School of Medicine at Mount Sinai in New York City, who was not involved in the study. “It’s definitely unprecedented.”</span></div>
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<span style="font-family: Lato, Helvetica, Arial, Verdana, sans-serif; font-size: 16px;">The scan shows brain structures such as the amygdala in vivid detail, a picture that might lead to a deeper understanding of how subtle changes in anatomy could relate to disorders such as post-traumatic stress disorder.</span></div>
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<span style="font-family: Lato, Helvetica, Arial, Verdana, sans-serif; font-size: 16px;">To get this new look, researchers at Massachusetts General Hospital in Boston and elsewhere studied a brain from a 58-year-old woman who died of viral pneumonia. Her donated brain, presumed to be healthy, was preserved and stored for nearly three years.</span></div>
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<span style="font-family: Lato, Helvetica, Arial, Verdana, sans-serif; font-size: 16px;">Before the scan began, researchers built a custom spheroid case of urethane that held the brain still and allowed interfering air bubbles to escape. Sturdily encased, the brain then went into a powerful MRI machine called a 7 Tesla, or 7T, and stayed there for almost five days of scanning.</span></div>
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<span style="font-family: Lato, Helvetica, Arial, Verdana, sans-serif; font-size: 16px;">The strength of the 7T, the length of the scanning time and the fact that the brain was perfectly still led to the high-resolution images, which are described May 31 at bioRxiv.org. Associated videos of the brain, as well as the underlying dataset, are </span><a href="https://www.youtube.com/watch?v=_p-mcUbEZpA&list=PLlL7CEMX5bxzl1TqkJRK3pMV4Ax6By4bN&index=3" style="color: #c64308; font-family: Lato, Helvetica, Arial, Verdana, sans-serif; font-size: 16px; text-decoration-line: none;" target="_blank">publicly available</a><span style="font-family: Lato, Helvetica, Arial, Verdana, sans-serif; font-size: 16px;">.</span></div>
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<span style="font-family: Lato, Helvetica, Arial, Verdana, sans-serif; font-size: 16px;">Researchers can’t get the same kind of resolution on brains of living people. For starters, people couldn’t tolerate a 100-hour scan. And even tiny movements, such as those that come from breathing and blood flow, would blur the images.</span></div>
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<span style="font-family: Lato, Helvetica, Arial, Verdana, sans-serif; font-size: 16px;">But pushing the technology further in postmortem samples “gives us an idea of what’s possible,” Balchandani says. The U.S. Food and Drug Administration approved the first 7T scanner for clinical imaging in 2017, and large medical centers are increasingly using them to diagnose and study illnesses.</span></div>
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<span style="font-family: Lato, Helvetica, Arial, Verdana, sans-serif; font-size: 16px;">These detailed brain images could hold clues for researchers trying to pinpoint hard-to-see brain abnormalities involved in disorders such as comas and psychiatric conditions such as depression. The images “have the potential to advance understanding of human brain anatomy in health and disease,” the authors write.</span></div>
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<span style="color: #aaaaaa; font-family: Lato, Helvetica, Arial, Verdana, sans-serif; font-size: 10px; text-align: right; text-transform: uppercase;">B.L. EDLOW </span><em style="color: #aaaaaa; font-family: Lato, Helvetica, Arial, Verdana, sans-serif; font-size: 10px; text-align: right; text-transform: uppercase;">ET AL</em><span style="color: #aaaaaa; font-family: Lato, Helvetica, Arial, Verdana, sans-serif; font-size: 10px; text-align: right; text-transform: uppercase;">/BIORXIV.ORG 2019</span></div>
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<span style="background-color: black; color: white; font-family: Lato, Helvetica, Verdana, sans-serif; font-size: 13px;">This video moves from the outer wrinkles to the inner structures and then back out to the wrinkles of a complete human brain at extremely high resolution.</span></div>
dewihttp://www.blogger.com/profile/16187212759505268374noreply@blogger.com0tag:blogger.com,1999:blog-117259988858372896.post-23595092535064802082019-06-26T14:22:00.001-07:002019-06-26T14:22:26.469-07:00Menopause<br />
<iframe allowfullscreen="" frameborder="0" height="573" id="molvideoplayer" scrolling="no" src="https://www.dailymail.co.uk/embed/video/1901770.html" title="MailOnline Embed Player" width="698"></iframe>dewihttp://www.blogger.com/profile/16187212759505268374noreply@blogger.com0tag:blogger.com,1999:blog-117259988858372896.post-48312809801212862902019-06-25T16:19:00.001-07:002019-06-25T16:19:50.506-07:00Harvard research says these are the seven things to do to be happy<iframe allowfullscreen="" frameborder="0" height="344" src="https://www.youtube.com/embed/LzMf-XwHZ6Y" width="459"></iframe>dewihttp://www.blogger.com/profile/16187212759505268374noreply@blogger.com0tag:blogger.com,1999:blog-117259988858372896.post-6107890740311598092019-06-15T16:22:00.003-07:002019-06-15T16:22:26.087-07:0012 Things That Can Happen to Your Body If You Start Having More Sex<a href="https://www.healthination.com/health/benefits-having-more-sex?utm_source=twitter&utm_medium=social&utm_campaign=organic-social-link">https://www.healthination.com/health/benefits-having-more-sex?utm_source=twitter&utm_medium=social&utm_campaign=organic-social-link</a><br />
<span style="background-color: #0c343d; color: #fff2cc; font-size: x-small;"><span class="info" style="box-sizing: border-box; font-family: "Open Sans", sans-serif; min-height: 20px; text-transform: uppercase; width: 100%;">BY</span><span style="font-family: OpenSans;"> </span><span class="info" style="box-sizing: border-box; font-family: "Open Sans", sans-serif; line-height: 34px; min-height: 20px; text-decoration-line: underline; text-transform: uppercase; width: 100%;"><a href="https://www.healthination.com/about/rachel-sokol" style="box-sizing: border-box; font-family: "Open Sans", sans-serif; line-height: 34px; text-decoration-line: none;">RACHEL SOKOL</a></span></span><br />
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<span style="background-color: #0c343d;"><span style="color: #fff2cc;"><img alt="12 Things That Can Happen to Your Body If You Start Having More Sex" height="224" src="https://media.healthination.com/media/articles/image/benefits-having-more-sex.thumbnail_1280x720.jpg" width="400" /></span></span><br />
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<span style="background-color: #0c343d; color: #fff2cc; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">How often *should* you have sex with your partner? How often do you *actually* have sex with your partner? Thanks to some nosy scientists who explore Americans’ bedroom habits for the sake of research, we have some data. A 2017 study in the <i style="box-sizing: border-box;">Archives of Sexual Behavior</i>found that the average adult has sex about 54 times a year, or about once a week. Other research has found that amount of sex—weekly—among committe<null style="box-sizing: border-box;"></null>d couples is the magic number for happiness in a relationship. </span><br />
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<span style="background-color: #0c343d;"><span style="color: #fff2cc; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">If you’re having sex less than that, that’s likely perfectly OK—as long as you and your partner are on the same page about how often you’d like to get busy. But more and more research shows that having regular sex benefits your body in surprising ways—and you might want to figure out what’s keeping you from having sex more often; not just for your relationship, but for your overall health too.</span></span><br />
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<span style="background-color: #0c343d; color: #fff2cc; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">For real: Check out these 12 science-y reasons hooking up can be healthy. So, have at it, Doctor's orders!</span></div>
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<span style="background-color: #0c343d; color: #fff2cc; font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: small;">1. You can burn as many as 100 calories</span></h3>
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<span style="background-color: #0c343d; color: #fff2cc; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">“If sex is vigorous enough, it can qualify as mild to moderate exercise,” says Yves-Richard Dole, MD, an ob-gyn at Mercy Medical Center in Baltimore, Maryland. But even a hot-and-heavy romp isn’t a great substitute for <a href="https://www.healthination.com/fitness/hiit-workout-circuit" style="box-sizing: border-box; line-height: 34px; text-decoration-line: none;">your favorite HIIT class</a> at the gym. The main issue: length (of time).</span></div>
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<span style="background-color: #0c343d; color: #fff2cc; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Most of the time, “sex is not vigorous for long enough to qualify as significant exercise,” says Dr. Dole. In one 2013 study, University of Montreal researchers had couples wear fitness trackers while they got busy. They found that men burned about 100 calories on average during a sex session that lasted about 25 minutes. Women burned, um, 69 calories. However other research—including a classic study published in the <i style="box-sizing: border-box;">New England Journal of Medicine</i>—found that a typical sex duration is much shorter, only about six minutes. That said, even if sex isn’t the same as a <a href="https://www.healthination.com/fitness/intermediate-cardio" style="box-sizing: border-box; line-height: 34px; text-decoration-line: none;">heart-thumping cardio workout</a>, it’s better for your body than if you were to spend the equivalent time in bed scrolling Instagram or watching reruns on HGTV.</span></div>
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<span style="background-color: #0c343d; color: #fff2cc; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">The phrase “use it or lose it” applies quite well to sexual health. Regular sex can improve vaginal health by activating core musculature and contracting pelvic floor muscles, says Dr. Dole. (Pelvic floor muscles are the the pelvic organs—bladder, bowel, and uterus in women—and the bottom of the pelvis.) “These muscles help maintain correct bladder position above the vagina,” he says. “The increased tone can prevent incontinence. Through sex and <a href="https://www.healthination.com/health/right-way-kegel-exercises" style="box-sizing: border-box; line-height: 34px; text-decoration-line: none;">regular Kegel exercises</a>, pelvic organ prolapse—descending or drooping of organs—can be prevented.”</span></div>
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<span style="background-color: #0c343d;"><span style="color: #fff2cc; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Having sex regularly can help the vagina from shrinking as a woman ages, adds Melissa Hague, MD, an ob-gyn based in Wichita, Kansas. That’s because feeling aroused keeps the mucus glands in the vagina active, which can help prevent dryness that occurs with age and perimenopause.</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: #fff2cc; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">“Sexual activity reduces blood pressure in women,” says Kamala Tamirisa, MD, a cardiologist at ProMedica Physicians Cardiology in Toledo, Ohio. For one, you can thank the cascade of heart-healthy hormones released after you climax: Prolactin increases relaxation and sleep, which in turn helps overall emotional health and lowers blood pressure; the hormone oxytocin also helps reduce systemic blood pressure.</span></span></div>
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<span style="background-color: #0c343d; color: #fff2cc; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">The thing with stress and sex is that it’s a bit of a chicken-egg game. When you feel stressed, a chemical reaction in your body works to <a href="https://www.healthination.com/health/habits-that-lower-libido" style="box-sizing: border-box; line-height: 34px; text-decoration-line: none;">suppress your sex drive</a>, according to Venus Nicolino, PhD, a Los Angeles-based relationship expert (who goes by the moniker Dr. V). But the very act of having sex also releases stress-soothing hormones like oxytocin that promote relaxation and help counteract the effects of stress-promoting hormones like cortisol.</span></div>
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<span style="background-color: #0c343d;"><span style="color: #fff2cc; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">In other words, if you think you’re too stressed to have sex, doing the deed may be the very thing that could help bust the stress funk you’re facing. “I’m not saying you should push yourself into having sex no matter how you feel,” says Dr. V. But you could attempt to carve out time for sex—say, Saturday mornings or Thursday nights—so you have something to look forward to regardless of how stressed-out you might feel.</span></span></div>
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<span style="background-color: #0c343d; color: #fff2cc; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">A recent study published in the <i style="box-sizing: border-box;">Archives of Sexual Behavior</i> asked young women to do different kinds of memory tests; researchers found that those who engaged in more frequent sexual intercourse scored better on tests of abstract words. Other research has found that people who have sex more often fare better on memory tests with number recognition and face recognition than those who don’t have sex as frequently, says <a href="https://www.healthination.com/about/jennifer-wu" style="box-sizing: border-box; line-height: 34px; text-decoration-line: none;">Jennifer Wu</a>, MD, an ob-gyn in New York City. The theory is that sexual activity may promote better neural connections in certain areas of the brain responsible for these aspects of memory, but more research is needed to fully understand the potential connection—and biology behind it. Any volunteers?</span></div>
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<span style="background-color: #0c343d; color: #fff2cc; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Sex counts as gentle exercise, it lowers stress, reduces blood pressure, and promotes emotional well-being: all the ingredients you’d want for a top-notch ticker. And science backs up the sex-heart health connection: A study in the <i style="box-sizing: border-box;">American Journal of Cardiology</i> of 1,165 men found that those who did the deed only once a month or less had a 45 percent <a href="https://www.healthination.com/health/coronary-artery-disease-symptoms" style="box-sizing: border-box; line-height: 34px; text-decoration-line: none;">increased risk of having heart disease</a> compared with men who said they had sex two to three times a week. (The researchers accounted for issues like erectile dysfunction, which could affect men’s ability to have sex as well as their heart disease risk.) The researchers encouraged doctors to consider a patient’s sexual activity as a marker for their cardiovascular and overall health.</span></div>
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<span style="background-color: #0c343d;"><span style="color: #fff2cc; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Since you’re less stressed, chances are you’ll sleep better after a romp in the sheets. “The main reason sex can promote sleep in women is due to the hormone oxytocin, which is released during orgasm,” says Alyse M. Kelly-Jones, MD, a Novant Health Mintview ob-gyn based in Charotte, North Carolina. “This so called “love hormone” has many effects in our body. Oxytocin and reduce the effects of cortisol, our stress hormone. Less stress and more calming feelings lead to better sleep.”</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: #fff2cc; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Forget apples: Could a more active sex life keep the doctor away? Maybe. For one thing, sex can lower levels of the stress hormone cortisol, which experts know can weaken your immune system. And other research suggests that sex may boost levels of certain immune system components known for fighting off germs. A small study from Wilkes University in Pennsylvania, for example, found higher concentrations of immunoglobulin A—an immune system antibody—in students who were sexually active a few times a week. And University of Pittsburgh research found that people with the most social support—from romantic relationships, as well as family and friends—were less likely to come down with a cold after being exposed to a virus compared to those who felt less connected.</span></span></div>
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<span style="background-color: #0c343d; color: #fff2cc; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Who says you need regular facials for fresh, dewy skin? Postcoital glow is a real thing. Sex helps boost your circulation, which is necessary to maintain your body’s production of collagen, a protein that <a href="https://www.healthination.com/health/look-younger-tips" style="box-sizing: border-box; line-height: 34px; text-decoration-line: none;">keep your skin looking supple and youthful</a>. And by reducing levels of the stress hormone cortisol, sex may also promote hormonal changes that can improve acne.</span></div>
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<span style="background-color: #0c343d;"><span style="color: #fff2cc; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">“I have a headache” may be the oldest excuse in the book to get out of a sexual encounter, but if you have a headache, sex may be a surprisingly potent way to treat it. One study of 1,000 headache sufferers looked at whether sexual activity had an impact on those prone to migraine or cluster headaches. They found that 60 percent of migraine patients reported relief if they had sex during an episode; on the other hand, only 37 percent of cluster headache patients said that sex helped make their pain feel better. One possible explanation: Endorphins, the body’s natural pain killers, are released during sexual stimulation, says Dr. Kelly-Jones. “Endorphins have a similar chemical structure to morphine, a synthetic pain killer, used for severe pain.”</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: #fff2cc; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">What’s more, “a study of female migraine sufferers at the Headache Clinic at Southern Illinois University found that many participants had some or all the effects of the migraine alleviated by having an orgasm,” explains Los Angeles-based ob-gyn Pari Ghodsi, MD. While more traditional medications were overall more effective at treating migraines—don’t replace your headache medications with sex!—“women who did benefit from the orgasm received relief from the pain faster.”</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: #fff2cc; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Some couples are more squeamish than others about having sex during that time of the month, but for those who don’t mind, there’s a nice pain-relieving perk to be had. The same endorphins released during sex that could soothe migraines could also help quiet a crampy uterus, says Dr. Ghodsi. So instead of curling up on the couch in a ball with a dose of ibuprofen, you could try curling up in bed with your partner as a way to fend off period pain.</span></span></div>
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<span style="background-color: #0c343d; color: #fff2cc; font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: small;">12. You'll have a stronger bond with your partner (and yourself)</span></h3>
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<span style="background-color: #0c343d;"><span style="color: #fff2cc; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Sex can improve your feelings of attractiveness and self esteem, says ob-gyn Kecia Gaither, MD, director of perinatal services at Lincoln Medical and Mental Health Center, a member of NYC Health + Hospitals System in Bronx, New York. “From an emotional standpoint, sex improves bonding between the two individuals involved. When oxytocin, the love hormone, is released, it increases feelings of love and closeness.”</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: #fff2cc; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">“Human beings crave connection, and the bonding that occurs during great sex can make the craziness of our world disappear,” says Dr. Kelly-Jones. “When we have good sex, we are happy and our partners are happy. We don’t seem to care as much about the dishes in the sink and the clothes that need to be folded. We smile big. And good sex creates more good sex. It’s such a positive feedback loop.”</span></span></div>
dewihttp://www.blogger.com/profile/16187212759505268374noreply@blogger.com0tag:blogger.com,1999:blog-117259988858372896.post-20430906292999380882019-06-15T14:37:00.000-07:002019-06-15T14:37:37.717-07:00Harvard-trained neuroscientist has a stroke and figures out the meaning to life<a href="https://hackspirit.com/harvard-trained-neuroscientist-stroke-figures-meaning-life/">https://hackspirit.com/harvard-trained-neuroscientist-stroke-figures-meaning-life/</a><br />
<span style="background-color: #0c343d;"><span style="color: white;"><span class="entry-meta-label" style="background-position: 0px 0px; border-style: solid; border-width: 0px; font-family: "poppins" , "roboto" , sans-serif; font-size: 15px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">by</span><span style="font-family: "poppins" , "roboto" , sans-serif; font-size: 15px;"> </span><a href="https://hackspirit.com/author/lachlan/" rel="author" style="border-style: solid; border-width: 0px; cursor: pointer; font-family: Poppins, Roboto, sans-serif; font-size: 15px; outline: 0px; text-decoration-line: none;" title="Posts by Lachlan Brown"><span style="font-family: "poppins" , "roboto" , sans-serif;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-radius: 50%; cursor: pointer; font-size: 15px; height: auto; outline-color: initial; outline-style: initial;"><img alt="Lachlan Brown" class="avatar avatar-40 photo" height="40" src="https://hackspirit.com/wp-content/uploads/2018/11/Lachlan-Brown_avatar-40x40.jpg" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-radius: 50%; border-style: solid; border-width: 0px; float: left; height: auto; margin: 0px 10px 0px 0px; max-width: 100%; outline: 0px; padding: 0px; vertical-align: baseline;" width="40" /></span></span><span itemprop="name" style="background-position: 0px 0px; border-style: solid; border-width: 0px; cursor: pointer; font-family: "poppins" , "roboto" , sans-serif; font-size: 15px; font-weight: 600; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Lachlan Brown</span></a></span></span><br />
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<span style="background-color: #0c343d; font-family: "roboto" , sans-serif; font-size: 18px;"><span style="color: white;">The ups and downs of life take up a great deal of our time and focus.</span></span><br />
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<span style="background-color: #0c343d;"><span style="color: white;">We worry about paying the mortgage and getting the kids to school on time. We worry about showing up late to a party or whether or not that cute girl or guy across the bar thinks we are cute.</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: white;">But these worries can come to a halt pretty quickly when something goes wrong with your health.</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: white;">And as Harvard-trained brain researcher, Dr. Jill Bolte Taylor found out, a lot of things change when you lose the ability to access half of your brain.</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: white;">She was no longer worried about trivial day-to-day things; she was worried about surviving.</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: white;">Watch her inspiring TED talk to find out more:</span></span></div>
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<span style="background-color: #0c343d; color: white; font-family: "poppins" , "roboto" , sans-serif; font-size: 24px; letter-spacing: -0.025em;">The Right Brain vs. The Left Brain</span></div>
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<span style="background-color: #0c343d;"><span style="color: white;">Many people identify themselves as either being a “right-brained” person or a “left-brained” person, but the truth is that we all use both sides of our brain.</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: white;"><a href="https://www.brainhq.com/world-class-science/brainhq-effective/" rel="noopener noreferrer" style="border-style: solid; border-width: 0px; cursor: pointer; text-decoration-line: none;" target="_blank">According to Brain HQ</a>, this myth took root in the 1800s, when scientists discovered that an injury to one side of the brain caused a loss of specific abilities.</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: white;">However, recent research has revealed that the hemispheres’ are not so cut-and-dried as once thought:</span></span></div>
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<span style="background-color: #0c343d; font-family: "poppins" , "roboto" , sans-serif; letter-spacing: 0.6px; text-align: center;"><b><span style="color: yellow;">“The two hemispheres are in fact highly complementary. For example, language processing, once believed to be left- hemisphere-only, is now understood to take place in both hemispheres: the left side processes grammar and pronunciation while the right processes intonation. Similarly, experiments have shown that the right hemisphere does not work in isolation with regard to spatial ability: the right hemisphere seems to deal with a general sense of space, while the left hemisphere deals with objects in specific locations.”</span></b></span></div>
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<span style="background-color: #0c343d;"><span style="color: white;">We tend to associate right-brained people with creativity and the arts, and left-brained people with logic and problem-solving.</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: white;">However, we rarely stop to think about how we use both sides of our brain. Dr. Taylor found out, first hand, what happens when we pay attention to the other side of our brains.</span></span></div>
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<span style="background-attachment: initial; background-clip: initial; background-color: #0c343d; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: white;">When the Brain Turns Off</span></span></h2>
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<span style="background-color: #0c343d;"><span style="color: white;">Dr. Taylor suffered a stroke and was amazed to discover that her brain was fighting with itself about how to handle the situation.</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: white;">Her left brain was telling her to get help, and by all accounts, that is what most of us would be doing.</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: white;">But her right brain jumped in as well with messages of peace and comfort. She was both petrified and calm.</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: white;">What happened to her was something that few people experience, or live to tell about.</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: white;">She experienced switching off the brain power. Parts of her brain turned off and then turned on, with each side of the brain taking its turn to be in control.</span></span></div>
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<span style="background-color: #0c343d; font-family: "poppins" , "roboto" , sans-serif; letter-spacing: 0.6px; text-align: center;"><b><span style="color: yellow;">“And in that moment, my left hemisphere brain chatter went totally silent. Just like someone took a remote control and pushed the mute button. Total silence. And at first I was shocked to find myself inside of a silent mind. But then I was immediately captivated by the magnificence of the energy around me. And because I could no longer identify the boundaries of my body, I felt enormous and expansive. I felt at one with all the energy that was, and it was beautiful there.”</span></b></span></div>
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<span style="background-color: #0c343d;"><span style="color: white;">In fact, Dr. Taylor found that during this state she almost felt a kind of peacefulness where the weight of emotional baggage had disappeared:</span></span></div>
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<span style="background-color: #0c343d; font-family: "poppins" , "roboto" , sans-serif; letter-spacing: 0.6px; text-align: center;"><b><span style="color: yellow;">“Imagine what it would be like to be totally disconnected from your brain chatter that connects you to the external world. So here I am in this space and any stress related to my, to my job, it was gone. And I felt lighter in my body. And imagine all of the relationships in the external world and the many stressors related to any of those, they were gone. I felt a sense of peacefulness.”</span></b></span></div>
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<span style="background-color: #0c343d;"><span style="color: white;">However, it wasn’t long before Dr. Taylor realized that she needed to seek help despite how peaceful her state was:</span></span></div>
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<b style="background-color: #0c343d;"><span style="color: yellow;">“And in that moment my right arm went totally paralyzed by my side. And I realized, “Oh my gosh! I’m having a stroke! I’m having a stroke!” And the next thing my brain says to me is, “Wow! This is so cool. This is so cool. How many brain scientists have the opportunity to study their own brain from the inside out?”</span></b></div>
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<b style="background-color: #0c343d;"><span style="color: yellow;">And then it crosses my mind: “But I’m a very busy woman. I don’t have time for a stroke!” So I’m like, “OK, I can’t stop the stroke from happening so I’ll do this for a week or two, and then I’ll get back to my routine, OK.”</span></b></div>
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<b style="background-color: #0c343d;"><span style="color: yellow;">So I got to call help, I got to call work. I couldn’t remember the number at work, so I remembered, in my office I had a business card with my number on it. So I go in my business room, I pull out a 3-inch stack of business cards. And I’m looking at the card on top, and even though I could see clearly in my mind’s eye what my business card looked like, I couldn’t tell if this was my card or not, because all I could see were pixels. And the pixels of the words blended with the pixels of the background and the pixels of the symbols, and I just couldn’t tell. And I would wait for what I call a wave of clarity. And in that moment, I would be able to reattach to normal reality and I could tell, that’s not the card, that’s not the card, that’s not the card. It took me 45 minutes to get one inch down inside of that stack of cards.”</span></b></div>
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<span style="background-attachment: initial; background-clip: initial; background-color: #0c343d; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: white;">Going Beyond Ourselves</span></span></h2>
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<span style="background-color: #0c343d;"><span style="color: white;">Dr. Taylor recounts how at one point, she felt the total silence in her mind. Imagine what that must have been like?</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: white;">Most of us can’t go one minute sitting in silence, and she experienced it without fear.</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: white;">She recounts that the silence was comforting and she felt that she was outside of herself.</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: white;">When she was no longer limited by what her brain could imagine or react to, she had a worldly experience.</span></span></div>
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<span style="background-color: #0c343d; font-family: "poppins" , "roboto" , sans-serif; letter-spacing: 0.6px; text-align: center;"><b><span style="color: yellow;">“Two and a half weeks after the hemorrhage, the surgeons went in and they removed a blood clot the size of a golf ball that was pushing on my language centers. Here I am with my mama, who’s a true angel in my life. It took me eight years to completely recover.”</span></b></span></div>
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<span style="background-color: #0c343d;"><span style="color: white;">If it weren’t for her stroke, Dr. Taylor would not have had the opportunity to consider her own body and presence outside of herself.</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: white;">She wouldn’t have gone on to ask important questions about who we are and what our purpose is on this planet. And we wouldn’t get to learn from her insight.</span></span></div>
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<span style="background-color: #0c343d; font-family: "poppins" , "roboto" , sans-serif; letter-spacing: 0.6px; text-align: center;"><b><span style="color: yellow;">“But then I realized, “But I’m still alive! I’m still alive, and I have found Nirvana. And if I have found Nirvana and I’m still alive, then everyone who is alive can find Nirvana.” And I pictured a world filled with beautiful, peaceful, compassionate, loving people who knew that they could come to this space at any time. And that they could purposely choose to step to the right of their left hemispheres — and find this peace. And then I realized what a tremendous gift this experience could be, what a stroke of insight this could be to how we live our lives.”</span></b></span></div>
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<span style="background-attachment: initial; background-clip: initial; background-color: #0c343d; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: white;">What is our Purpose?</span></span></h2>
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<span style="background-color: #0c343d;"><span style="color: white;">So the big question that everyone wants to be answered is this: what is our purpose? Why are we here?</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: white;">Many self-improvement experts say it’s about the here and now and being the best versions of ourselves that we can be.</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: white;">Dr. Taylor has a different idea of what life is all about.</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: white;">She believes that we are the purpose, that we don’t just have individual purposes in life, but that we contribute to a greater purpose in the universe.</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: white;">She was able to see that high-level perspective when she found herself with combating minds.</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: white;">She says we all have two minds and if we can harness the power of them, then we will know what life is all about and how we can contribute to the greater purpose of humanity.</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: white;">It’s hard to imagine what having a stroke is like, unless you’ve experienced one.</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: white;">Dr. Taylor has been fortunate enough to have a full recovery from her stroke that found her questioning the way the brain works.</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: white;">She is lucky in one sense that she had an opportunity to step outside of herself and focus in on how her brain works.</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: white;">We spend so much time rushing through life that we rarely spend time thinking about how we are showing up in our lives. And she got to do just that.</span></span></div>
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<span style="background-color: #0c343d;"><span style="color: white;">She got to see how her brain wrestled for power, and that made her think that there is more to this life than just routines, and bills, and cute girls and boys in bars.</span></span></div>
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<b style="background-color: #0c343d;"><span style="color: yellow;">"So who are we? We are the life force power of the universe, with manual dexterity and two cognitive minds. And we have the power to choose, moment by moment, who and how we want to be in the world. Right here right now, I can step into the consciousness of my right hemisphere where we are — I am — the life force power of the universe, and the life force power of the 50 trillion beautiful molecular geniuses that make up my form. At one with all that is."</span></b></div>
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<b style="background-color: #0c343d;"><span style="color: yellow;">"Or I can choose to step into the consciousness of my left hemisphere where I become a single individual, a solid, separate from the flow, separate from you. I am Dr. Jill Bolte Taylor, intellectual, neuroanatomist. These are the “we” inside of me."</span></b></div>
<div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-style: solid; border-width: 0px; font-family: Poppins, Roboto, sans-serif; letter-spacing: 0.6px; margin-bottom: 20px; outline: 0px; padding: 0px; text-align: center; vertical-align: baseline;">
<b style="background-color: #0c343d;"><span style="color: yellow;">"Which would you choose? Which do you choose? And when? I believe that the more time we spend choosing to run the deep inner peace circuitry of our right hemispheres, the more peace we will project into the world and the more peaceful our planet will be. And I thought that was an idea worth spreading."</span></b></div>
dewihttp://www.blogger.com/profile/16187212759505268374noreply@blogger.com0tag:blogger.com,1999:blog-117259988858372896.post-36626663406513704332019-05-17T04:49:00.001-07:002019-05-19T09:58:38.710-07:00Cardiovascular diseases (CVDs)<a href="https://www.who.int/news-room/fact-sheets/detail/cardiovascular-diseases-(cvds)">https://www.who.int/news-room/fact-sheets/detail/cardiovascular-diseases-(cvds)</a><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6wckP8EodCRzpKkYtP9dGcVmwW7Ix40I7WgvxYMzTZpzUJ5so-U3MEy9PS0BFtBrRXDysGTNQVANgl5BQRqSs59DUnmZyITa4AgxOi1EUvZTw5BKsVH0KTAex1H0-wdkRYCiynqG3vL0/s1600/Screenshot+%2528755%2529.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="481" data-original-width="1284" height="118" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6wckP8EodCRzpKkYtP9dGcVmwW7Ix40I7WgvxYMzTZpzUJ5so-U3MEy9PS0BFtBrRXDysGTNQVANgl5BQRqSs59DUnmZyITa4AgxOi1EUvZTw5BKsVH0KTAex1H0-wdkRYCiynqG3vL0/s320/Screenshot+%2528755%2529.png" width="320" /></a></div>
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<b><span style="font-family: "arial narrow" , sans-serif;"><span style="color: #cfe2f3;"><span style="font-size: large;">Key facts</span><o:p></o:p></span></span></b></div>
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<li><b><span style="font-family: "arial narrow" , sans-serif; font-size: 11pt; line-height: 115%;"><span style="color: #cfe2f3;">CVDs are the number 1 cause of death globally:
more people die annually from CVDs than from any other cause</span></span></b></li>
<li><b><span style="font-family: "arial narrow" , sans-serif; font-size: 11pt; line-height: 115%;"><span style="color: #cfe2f3;">An estimated 17.9 million people died from CVDs
in 2016, representing 31% of all global deaths. Of these deaths, 85% are due to
heart attack and stroke</span></span></b></li>
<li><b><span style="font-family: "arial narrow" , sans-serif;"><span style="color: #cfe2f3;"><span style="font-size: 14.6667px;">O</span>ver three quarters of CVD deaths take
place in low- and middle-income countries.</span></span></b></li>
<li><b><span style="font-family: "arial narrow" , sans-serif;"><b><span style="font-size: 11pt; line-height: 115%;"><span style="color: #cfe2f3;">Out of the 17 million premature deaths (under the
age of 70) due to noncommunicable diseases in 2015, 82% are in low- and
middle-income countries, and 37% are caused by CVDs</span></span></b></span></b></li>
<li><b><span style="font-family: "arial narrow" , sans-serif;"><b><span style="font-size: 11pt; line-height: 115%;"><b><span style="font-size: 11pt; line-height: 115%;"><span style="color: #cfe2f3;">Most cardiovascular diseases can be prevented by
addressing behavioural risk factors such as tobacco use, unhealthy diet and
obesity, physical inactivity and harmful use of alcohol using population-wide
strategies</span></span></b></span></b></span></b></li>
<li><b><span style="font-family: "arial narrow" , sans-serif;"><b><span style="font-size: 11pt; line-height: 115%;"><b><span style="font-size: 11pt; line-height: 115%;"><b><span style="font-size: 11pt; line-height: 115%;"><span style="color: #cfe2f3;">People with cardiovascular disease or who are at
high cardiovascular risk (due to the presence of one or more risk factors such
as hypertension, diabetes, hyperlipidaemia or already established disease) need
early detection and management using counselling and medicines, as appropriate</span></span></b></span></b></span></b></span></b></li>
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<b><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">What are cardiovascular diseases?</span></b><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Cardiovascular diseases (CVDs) are a group of
disorders of the heart and blood vessels and they include:<o:p></o:p></span></div>
<ul type="disc">
<li class="MsoNormal" style="line-height: normal; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">coronary heart disease – disease of the blood vessels supplying the
heart muscle;<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">cerebrovascular disease – disease of the blood vessels supplying
the brain;<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">peripheral arterial disease – disease of blood vessels supplying
the arms and legs;<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">rheumatic heart disease – damage to the heart muscle and heart
valves from rheumatic fever, caused by streptococcal bacteria;<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">congenital heart disease – malformations of heart structure
existing at birth;<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">deep vein thrombosis and pulmonary embolism – blood clots in the
leg veins, which can dislodge and move to the heart and lungs.<o:p></o:p></span></li>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Heart attacks and strokes are usually acute events and
are mainly caused by a blockage that prevents blood from flowing to the heart
or brain. The most common reason for this is a build-up of fatty deposits on
the inner walls of the blood vessels that supply the heart or brain. Strokes
can also be caused by bleeding from a blood vessel in the brain or from blood
clots. The cause of heart attacks and strokes are usually the presence of a
combination of risk factors, such as tobacco use, unhealthy diet and obesity,
physical inactivity and harmful use of alcohol, hypertension, diabetes and
hyperlipidaemia.<o:p></o:p></span></div>
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<b><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">What are the risk factors for cardiovascular disease?<o:p></o:p></span></b></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">The most important behavioural risk factors of heart
disease and stroke are unhealthy diet, physical inactivity, tobacco use and
harmful use of alcohol. The effects of behavioural risk factors may show up in
individuals as raised blood pressure, raised blood glucose, raised blood
lipids, and overweight and obesity. These “intermediate risks factors” can be
measured in primary care facilities and indicate an increased risk of
developing a heart attack, stroke, heart failure and other complications.<o:p></o:p></span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Cessation of tobacco use, reduction of salt in the
diet, consuming fruits and vegetables, regular physical activity and avoiding
harmful use of alcohol have been shown to reduce the risk of cardiovascular
disease. In addition, drug treatment of diabetes, hypertension and high blood
lipids may be necessary to reduce cardiovascular risk and prevent heart attacks
and strokes. Health policies that create conducive environments for making
healthy choices affordable and available are essential for motivating people to
adopt and sustain healthy behaviour.<o:p></o:p></span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">There are also a number of underlying determinants of
CVDs or "the causes of the causes". These are a reflection of the
major forces driving social, economic and cultural change – globalization,
urbanization and population ageing. Other determinants of CVDs include poverty,
stress and hereditary factors.<o:p></o:p></span></div>
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<b><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">What are common symptoms of cardiovascular diseases?<o:p></o:p></span></b></div>
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<b><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Symptoms of heart attacks and strokes<o:p></o:p></span></b></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Often, there are no symptoms of the underlying disease
of the blood vessels. A heart attack or stroke may be the first warning of
underlying disease. Symptoms of a heart attack include:<o:p></o:p></span></div>
<ul type="disc">
<li class="MsoNormal" style="line-height: normal; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">pain or discomfort in the centre of the chest;<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">pain or discomfort in the arms, the left shoulder, elbows, jaw, or
back.<o:p></o:p></span></li>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">In addition the person may experience difficulty in
breathing or shortness of breath; feeling sick or vomiting; feeling
light-headed or faint; breaking into a cold sweat; and becoming pale. Women are
more likely to have shortness of breath, nausea, vomiting, and back or jaw
pain.<o:p></o:p></span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">The most common symptom of a stroke is sudden weakness
of the face, arm, or leg, most often on one side of the body. Other symptoms
include sudden onset of:<o:p></o:p></span></div>
<ul type="disc">
<li class="MsoNormal" style="line-height: normal; mso-list: l6 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">numbness of the face, arm, or leg, especially on one side of the
body;<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l6 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">confusion, difficulty speaking or understanding speech;<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l6 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">difficulty seeing with one or both eyes;<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l6 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">difficulty walking, dizziness, loss of balance or coordination;<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l6 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">severe headache with no known cause; and<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l6 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">fainting or unconsciousness.<o:p></o:p></span></li>
</ul>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">People experiencing these symptoms should seek medical
care immediately.<o:p></o:p></span></div>
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<b><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">What is rheumatic heart disease?<o:p></o:p></span></b></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Rheumatic heart disease is caused by damage to the
heart valves and heart muscle from the inflammation and scarring caused by
rheumatic fever. Rheumatic fever is caused by an abnormal response of the body
to infection with streptococcal bacteria, which usually begins as a sore throat
or tonsillitis in children.<o:p></o:p></span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Rheumatic fever mostly affects children in developing
countries, especially where poverty is widespread. Globally, about 2% of deaths
from cardiovascular diseases is related to rheumatic heart disease.<o:p></o:p></span></div>
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<b><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Symptoms of rheumatic heart disease<o:p></o:p></span></b></div>
<ul type="disc">
<li class="MsoNormal" style="line-height: normal; mso-list: l3 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Symptoms of rheumatic heart disease include: shortness of breath,
fatigue, irregular heart beats, chest pain and fainting.<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l3 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Symptoms of rheumatic fever include: fever, pain and swelling of
the joints, nausea, stomach cramps and vomiting.<o:p></o:p></span></li>
</ul>
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<b><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Why are cardiovascular diseases a development issue in
low- and middle-income countries?<o:p></o:p></span></b></div>
<ul type="disc">
<li class="MsoNormal" style="line-height: normal; mso-list: l5 level1 lfo4; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">At least three quarters of the world's deaths from CVDs occur in
low- and middle-income countries.<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l5 level1 lfo4; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">People in low- and middle-income countries often do not have the
benefit of integrated primary health care programmes for early detection
and treatment of people with risk factors compared to people in
high-income countries.<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l5 level1 lfo4; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">People in low- and middle-income countries who suffer from CVDs and
other noncommunicable diseases have less access to effective and equitable
health care services which respond to their needs. As a result, many
people in low- and middle-income countries are detected late in the course
of the disease and die younger from CVDs and other noncommunicable
diseases, often in their most productive years.<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l5 level1 lfo4; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">The poorest people in low- and middle-income countries are affected
most. At the household level, sufficient evidence is emerging to prove
that CVDs and other noncommunicable diseases contribute to poverty due to
catastrophic health spending and high out-of-pocket expenditure.<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l5 level1 lfo4; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">At macro-economic level, CVDs place a heavy burden on the economies
of low- and middle-income countries.<o:p></o:p></span></li>
</ul>
<div class="MsoNormal" style="line-height: 21.0pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 2;">
<b><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">How can the burden of cardiovascular diseases be
reduced?<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">“Best buys” or very cost effective interventions that
are feasible to be implemented even in low-resource settings have been
identified by WHO for prevention and control of cardiovascular diseases. They
include two types of interventions: population-wide and individual, which are
recommended to be used in combination to reduce the greatest cardiovascular
disease burden.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Examples of population-wide interventions that can be
implemented to reduce CVDs include:<o:p></o:p></span></div>
<ul type="disc">
<li class="MsoNormal" style="line-height: normal; mso-list: l1 level1 lfo5; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">comprehensive tobacco control policies<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l1 level1 lfo5; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">taxation to reduce the intake of foods that are high in fat, sugar
and salt<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l1 level1 lfo5; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">building walking and cycle paths to increase physical activity<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l1 level1 lfo5; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">strategies to reduce harmful use of alcohol<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l1 level1 lfo5; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">providing healthy school meals to children.<o:p></o:p></span></li>
</ul>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">At the individual level, for prevention of first heart
attacks and strokes, individual health-care interventions need to be targeted
to those at high total cardiovascular risk or those with single risk factor
levels above traditional thresholds, such as hypertension and
hypercholesterolemia. </span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">The former approach is more cost-effective than the
latter and has the potential to substantially reduce cardiovascular events.
This approach is feasible in primary care in low-resource settings, including
by non-physician health workers.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">For secondary prevention of cardiovascular disease in
those with established disease, including diabetes, treatment with the
following medications are necessary:<o:p></o:p></span></div>
<ul type="disc">
<li class="MsoNormal" style="line-height: normal; mso-list: l7 level1 lfo6; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">aspirin<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l7 level1 lfo6; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">beta-blockers<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l7 level1 lfo6; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">angiotensin-converting enzyme inhibitors<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l7 level1 lfo6; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">statins.<o:p></o:p></span></li>
</ul>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">The benefits of these interventions are largely
independent, but when used together with smoking cessation, nearly 75% of
recurrent vascular events may be prevented. Currently there are major gaps in
the implementation of these interventions particularly at the primary health
care level.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">In addition costly surgical operations are sometimes
required to treat CVDs. They include:<o:p></o:p></span></div>
<ul type="disc">
<li class="MsoNormal" style="line-height: normal; mso-list: l4 level1 lfo7; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">coronary artery bypass<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l4 level1 lfo7; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">balloon angioplasty (where a small balloon-like device is threaded
through an artery to open the blockage)<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l4 level1 lfo7; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">valve repair and replacement<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l4 level1 lfo7; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">heart transplantation<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l4 level1 lfo7; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">artificial heart operations<o:p></o:p></span></li>
</ul>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Medical devices are required to treat some CVDs. Such
devices include pacemakers, prosthetic valves, and patches for closing holes in
the heart.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div class="MsoNormal" style="line-height: 21.0pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 2;">
<b><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">WHO response<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Under the leadership of the WHO, all Member States (
194 countries) agreed in 2013 on global mechanisms to reduce the avoidable NCD
burden including a "Global action plan for the prevention and control of
NCDs 2013-2020". This plan aims to reduce the number of premature deaths
from NCDs by 25% by 2025 through nine voluntary global targets. Two of the
global targets directly focus on preventing and controlling CVDs.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span></div>
<ul type="disc">
<li style="box-sizing: border-box;"><a href="https://www.who.int/entity/nmh/publications/ncd-action-plan/en/index.html" style="box-sizing: border-box; color: #008dc9; text-decoration-line: none;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Global action plan for the prevention and control of NCDs 2013-2020</span></a></li>
</ul>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">The sixth target in the Global NCD action plan calls
for 25% reduction in the global prevalence of raised blood pressure. Raised
blood pressure is the leading risk factor for cardiovascular disease. The
global prevalence of raised blood pressure (defined as systolic and/or
diastolic blood pressure more than or equal to 140/90 mmHg) in adults aged 18
years and over was around 24.1% in men and 20.1% in women in 2015. The number
of adults with raised blood pressure increased from 594 million in 1975 to 1.13
billion in 2015, with the increase largely in low- and middle-income countries.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Reducing the incidence of hypertension by implementing
population-wide policies to reduce behavioural risk factors, including harmful
use of alcohol, physical inactivity, overweight, obesity and high salt intake,
is essential to attaining this target. A total-risk approach needs to be
adopted for early detection and cost-effective management of hypertension in
order to prevent heart attacks, strokes and other complications.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">The eighth target in the Global NCD action plan states
at least 50% of eligible people should receive drug therapy and counselling
(including glycaemic control) to prevent heart attacks and strokes. Prevention
of heart attacks and strokes through a total cardiovascular risk approach is
more cost-effective than treatment decisions based on individual risk factor
thresholds only and should be part of the basic benefits package for pursuing
universal health coverage. Achieving this target will require strengthening key
health system components, including health-care financing to ensure access to
basic health technologies and essential NCD medicines.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
</div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">In 2015, countries will begin to set national targets
and measure progress on the 2010 baselines reported in the "Global status
report on noncommunicable diseases 2014". The UN General Assembly will
convene a third high-level meeting on NCDs in 2018 to take stock of national
progress in attaining the voluntary global targets by 2025.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 3.75pt; margin-left: .25in; mso-margin-top-alt: auto;">
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 3.75pt; margin-left: .25in; mso-margin-top-alt: auto;">
<b><span style="color: #3c4245; font-family: "arial narrow" , "sans-serif"; mso-ansi-language: EN-US; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"><br /></span></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 3.75pt; margin-left: .25in; mso-margin-top-alt: auto;">
<b><span style="color: #3c4245; font-family: "arial narrow" , "sans-serif"; mso-ansi-language: EN-US; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"><br /></span></b></div>
<div>
<b style="color: #3c4245;"><span style="font-family: "arial narrow" , "sans-serif"; mso-ansi-language: EN-US; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"></span></b></div>
dewihttp://www.blogger.com/profile/16187212759505268374noreply@blogger.com0tag:blogger.com,1999:blog-117259988858372896.post-34472315224693441152019-05-17T02:58:00.002-07:002019-05-17T02:58:47.979-07:00Hypertension<a href="https://www.who.int/news-room/fact-sheets/detail/hypertension">https://www.who.int/news-room/fact-sheets/detail/hypertension</a><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhp25YzJVVAjltotgXSsDVaF9f0v_GJiV9xJt9f0lxIorG2ND_y5Vh-xsFzsVJLMXjRak_CZq9wl-pDeeYx1STfKRI0knz8jMvY6Xv-K3lJlJwjj0mTkMpKIuHBJMa9WRgz2EEjjVIgdCY/s1600/Screenshot+%2528752%2529.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="499" data-original-width="501" height="318" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhp25YzJVVAjltotgXSsDVaF9f0v_GJiV9xJt9f0lxIorG2ND_y5Vh-xsFzsVJLMXjRak_CZq9wl-pDeeYx1STfKRI0knz8jMvY6Xv-K3lJlJwjj0mTkMpKIuHBJMa9WRgz2EEjjVIgdCY/s320/Screenshot+%2528752%2529.png" width="320" /></a></div>
<br />
<h2 style="box-sizing: border-box; font-family: Arial, Helvetica, sans-serif; font-size: 25px; font-stretch: normal; line-height: 28px;">
<span style="color: white;">Key facts</span></h2>
<ul style="box-sizing: border-box; float: inherit; font-family: Arial, Helvetica, sans-serif; padding-left: 20px; width: 674.438px;">
<li style="box-sizing: border-box;"><div style="box-sizing: border-box; font-stretch: normal;">
<strong style="box-sizing: border-box;"><span style="color: white;">Hypertension - or elevated blood pressure - is a serious medical condition that significantly increases the risks of heart, brain, kidney and other diseases.</span></strong></div>
</li>
<li style="box-sizing: border-box;"><div style="box-sizing: border-box; font-stretch: normal;">
<strong style="box-sizing: border-box;"><span style="color: white;">An estimated 1.13 billion people worldwide have hypertension, most (two-thirds) living in low- and middle-income countries.</span></strong></div>
</li>
<li style="box-sizing: border-box;"><div style="box-sizing: border-box; font-stretch: normal;">
<strong style="box-sizing: border-box;"><span style="color: white;">In 2015, 1 in 4 men and 1 in 5 women had hypertension. </span></strong></div>
</li>
<li style="box-sizing: border-box;"><div style="box-sizing: border-box; font-stretch: normal;">
<strong style="box-sizing: border-box;"><span style="color: white;">Fewer than 1 in 5 people with hypertension have the problem under control. </span></strong></div>
</li>
<li style="box-sizing: border-box;"><div style="box-sizing: border-box; font-stretch: normal;">
<strong style="box-sizing: border-box;"><span style="color: white;">Hypertension is a major cause of premature death worldwide.</span></strong></div>
</li>
<li style="box-sizing: border-box;"><div style="box-sizing: border-box; font-stretch: normal;">
<strong style="box-sizing: border-box;"><span style="color: white;">One of the global targets for noncommunicable diseases is to reduce the prevalence of hypertension by 25% by 2025 (baseline 2010).</span></strong></div>
</li>
</ul>
<div>
<h2 style="box-sizing: border-box; font-family: Arial, Helvetica, sans-serif; font-size: 25px; font-stretch: normal; line-height: 28px;">
<span style="color: white;">What is hypertension?</span></h2>
</div>
<div>
<span style="color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Blood pressure is the force exerted by circulating blood against the walls of the body’s arteries, the major blood vessels in the body. Hypertension is when blood pressure is too high.</span><br style="box-sizing: border-box; font-family: Arial, Helvetica, sans-serif;" /><br style="box-sizing: border-box; font-family: Arial, Helvetica, sans-serif;" /><span style="font-family: Arial, Helvetica, sans-serif;">Blood pressure is written as two numbers. The first (systolic) number represents the pressure in blood vessels when the heart contracts or beats. The second (diastolic) number represents the pressure in the vessels when the heart rests between beats.</span><br style="box-sizing: border-box; font-family: Arial, Helvetica, sans-serif;" /><br style="box-sizing: border-box; font-family: Arial, Helvetica, sans-serif;" /><span style="font-family: Arial, Helvetica, sans-serif;">Hypertension is diagnosed if, when it is measured on two different days, the systolic blood pressure readings on both days is ≥140 mmHg and/or the diastolic blood pressure readings on both days is ≥90 mmHg.</span></span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: white;"><br /></span></span></div>
<div>
<h2 style="box-sizing: border-box; font-family: Arial, Helvetica, sans-serif; font-size: 25px; font-stretch: normal; line-height: 28px;">
<span style="color: white;">What are the risk factors for hypertension?</span></h2>
</div>
<div>
<span style="color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Modifiable risk factors include unhealthy diets (excessive salt consumption, a diet high in saturated fat and trans fats, low intake of fruits and vegetables), physical inactivity, consumption of tobacco and alcohol, and being overweight or obese.</span><br style="box-sizing: border-box; font-family: Arial, Helvetica, sans-serif;" /><br style="box-sizing: border-box; font-family: Arial, Helvetica, sans-serif;" /><span style="font-family: Arial, Helvetica, sans-serif;">Non-modifiable risk factors include a family history of hypertension, age over 65 years and co-existing diseases such as diabetes or kidney disease.</span></span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: white;"><br /></span></span></div>
<div>
<h2 style="box-sizing: border-box; font-family: Arial, Helvetica, sans-serif; font-size: 25px; font-stretch: normal; line-height: 28px;">
<span style="color: white;">What are common symptoms of hypertension?</span></h2>
</div>
<div>
<div style="box-sizing: border-box; font-family: Arial, Helvetica, sans-serif; font-stretch: normal;">
<span style="color: white;">Hypertension is called a "silent killer". Most people with hypertension are unaware of the problem because it may have no warning signs or symptoms. For this reason, it is essential that blood pressure is measured regularly.</span></div>
<div style="box-sizing: border-box; font-family: Arial, Helvetica, sans-serif; font-stretch: normal;">
<span style="color: white;"><br /></span></div>
<div style="box-sizing: border-box; font-family: Arial, Helvetica, sans-serif; font-stretch: normal;">
<span style="color: white;">When symptoms do occur, they can include early morning headaches, nosebleeds, irregular heart rhythms, vision changes, and buzzing in the ears. Severe hypertension can cause fatigue, nausea, vomiting, confusion, anxiety, chest pain, and muscle tremors.</span></div>
<div style="box-sizing: border-box; font-family: Arial, Helvetica, sans-serif; font-stretch: normal;">
<span style="color: white;"><br /></span></div>
<div style="box-sizing: border-box; font-family: Arial, Helvetica, sans-serif; font-stretch: normal;">
<span style="color: white;">The only way to detect hypertension is to have a health professional measure blood pressure. Having blood pressure measured is quick and painless. Individuals can also measure their own blood pressure using automated devices, however, an evaluation by a health professional is important for assessment of risk and associated conditions.</span></div>
<div style="box-sizing: border-box; font-family: Arial, Helvetica, sans-serif; font-stretch: normal;">
<span style="color: white;"><br /></span></div>
<h2 style="box-sizing: border-box; font-family: Arial, Helvetica, sans-serif; font-size: 25px; font-stretch: normal; line-height: 28px;">
<span style="color: white;">What are the complications of uncontrolled hypertension?</span></h2>
</div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: white;">Among other complications, hypertension can cause serious damage to the heart. Excessive pressure can harden arteries, decreasing the flow of blood and oxygen to the heart. This elevated pressure and reduced blood flow can cause:</span></span><ul style="box-sizing: border-box; float: inherit; font-family: Arial, Helvetica, sans-serif; padding-left: 20px; width: 674.438px;">
<li style="box-sizing: border-box;"><span style="color: white;">Chest pain, also called angina.</span></li>
<li style="box-sizing: border-box;"><span style="color: white;">Heart attack, which occurs when the blood supply to the heart is blocked and heart muscle cells die from lack of oxygen. The longer the blood flow is blocked, the greater the damage to the heart.</span></li>
<li style="box-sizing: border-box;"><span style="color: white;">Heart failure, which occurs when the heart cannot pump enough blood and oxygen to other vital body organs.</span></li>
<li style="box-sizing: border-box;"><span style="color: white;">Irregular heart beat which can lead to a sudden death.</span></li>
</ul>
<span style="color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Hypertension can also burst or block arteries that supply blood and oxygen to the brain, causing a stroke.</span><br style="box-sizing: border-box; font-family: Arial, Helvetica, sans-serif;" /><br style="box-sizing: border-box; font-family: Arial, Helvetica, sans-serif;" /><span style="font-family: Arial, Helvetica, sans-serif;">In addition, hypertension can cause kidney damage, leading to kidney failure.</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: white;"><br /></span></span></div>
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<span style="color: white;">Why is hypertension an important issue in low- and middle-income countries?</span></h2>
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<div>
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<span style="color: white;">The prevalence of hypertension varies across the WHO regions and country income groups. The WHO African Region has the highest prevalence of hypertension (27%) while the WHO Region of the Americas has the lowest prevalence of hypertension (18%).</span></div>
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<span style="color: white;"><br /></span></div>
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<span style="color: white;">A review of current trends shows that the number of adults with hypertension increased from 594 million in 1975 to 1.13 billion in 2015, with the increase seen largely in low- and middle-income countries. This increase is due mainly to a rise in hypertension risk factors in those populations.</span></div>
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<span style="color: white;"><br /></span></div>
<h2 style="box-sizing: border-box; font-family: Arial, Helvetica, sans-serif; font-size: 25px; font-stretch: normal; line-height: 28px;">
<span style="color: white;">How can the burden of hypertension be reduced?</span></h2>
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<div>
<span style="color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Reducing hypertension prevents heart attack, stroke, and kidney damage, as well as other health problems.</span><br style="box-sizing: border-box; font-family: Arial, Helvetica, sans-serif;" /><br style="box-sizing: border-box; font-family: Arial, Helvetica, sans-serif;" /><strong style="box-sizing: border-box; font-family: Arial, Helvetica, sans-serif;">Prevention</strong></span><ul style="box-sizing: border-box; float: inherit; font-family: Arial, Helvetica, sans-serif; padding-left: 20px; width: 674.438px;">
<li style="box-sizing: border-box;"><span style="color: white;">Reducing salt intake (to less than 5g daily)</span></li>
<li style="box-sizing: border-box;"><span style="color: white;">Eating more fruit and vegetables</span></li>
<li style="box-sizing: border-box;"><span style="color: white;">Being physically active on a regular basis</span></li>
<li style="box-sizing: border-box;"><span style="color: white;">Avoiding use of tobacco</span></li>
<li style="box-sizing: border-box;"><span style="color: white;">Reducing alcohol consumption</span></li>
<li style="box-sizing: border-box;"><span style="color: white;">Limiting the intake of foods high in saturated fats</span></li>
<li style="box-sizing: border-box;"><span style="color: white;">Eliminating/reducing trans fats in diet</span></li>
</ul>
<div>
<strong style="box-sizing: border-box; font-family: Arial, Helvetica, sans-serif;"><span style="color: white;">Management</span></strong></div>
</div>
<div>
<span style="box-sizing: border-box; font-family: Arial, Helvetica, sans-serif;"><span style="color: white;"><ul style="box-sizing: border-box; font-weight: 400; padding-left: 20px; width: 674.438px;">
<li style="box-sizing: border-box;">Reducing and managing mental stress</li>
<li style="box-sizing: border-box;">Regularly checking blood pressure</li>
<li style="box-sizing: border-box;">Treating high blood pressure</li>
<li style="box-sizing: border-box;">Managing other medical conditions</li>
</ul>
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What is the WHO response?</h2>
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<div style="box-sizing: border-box; font-stretch: normal;">
In 2016, WHO and the United States Centers for Disease Control and Prevention launched the Global Hearts Initiative to support governments to prevent and treat cardiovascular diseases.</div>
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<br /></div>
<div style="box-sizing: border-box; font-stretch: normal;">
Of the five technical packages that comprise the Global Hearts Initiative, the HEARTS technical package aims to improve the prevention and management of cardiovascular diseases, including hypertension detection and management. The five modules of the HEARTS technical package (Healthy-lifestyle counselling, Evidence-based treatment protocols, Access to essential medicines and technology, Team-based care, and Systems for monitoring) provide a strategic approach to improve cardiovascular health in countries across the globe. <br style="box-sizing: border-box;" /><br style="box-sizing: border-box;" />Fifteen countries have started implementing the HEARTS technical package (Barbados, Bhutan, Colombia, Chile, China, Cuba, Ethiopia, India, Iran, Morocco, Nepal, Philippines, Tajikistan, Thailand, and Viet Nam). By scaling up protocol-based management, improving access to medicines and technologies, and better measuring outcomes, successes are already being achieved.</div>
</div>
</div>
</span></span></div>
dewihttp://www.blogger.com/profile/16187212759505268374noreply@blogger.com0tag:blogger.com,1999:blog-117259988858372896.post-82046783297605990672019-05-13T16:53:00.001-07:002019-05-13T16:53:46.060-07:00As Your Doctor, I Won’t Indiscriminately Give Weight Loss Advice Anymore<a href="https://www.healthline.com/health/wont-prescribe-weight-loss"><span style="color: white;">https://www.healthline.com/health/wont-prescribe-weight-loss</span></a><br />
<span style="color: white;"><span style="font-family: "Proxima Nova", -apple-system, system-ui, system-ui, "Helvetica Neue", Helvetica, Roboto, Arial, sans-serif; font-size: 16px; font-weight: 600; white-space: pre-line;">Written by </span><span style="font-family: "Proxima Nova", -apple-system, system-ui, system-ui, "Helvetica Neue", Helvetica, Roboto, Arial, sans-serif; font-size: 16px; font-weight: 600; white-space: pre-line;">Dr. Joshua Wolrich, MBBS, MRCS</span><span style="font-family: "Proxima Nova", -apple-system, system-ui, system-ui, "Helvetica Neue", Helvetica, Roboto, Arial, sans-serif; font-size: 16px; font-weight: 600; white-space: pre-line;"> on May 10, 2019</span></span><br />
<span style="font-family: "Proxima Nova", -apple-system, system-ui, system-ui, "Helvetica Neue", Helvetica, Roboto, Arial, sans-serif;"><span style="color: white;">Weight loss goals aren’t risk-free.</span></span><br />
<span style="font-family: "Proxima Nova", -apple-system, system-ui, system-ui, "Helvetica Neue", Helvetica, Roboto, Arial, sans-serif;"><span style="color: white;"><br /></span></span>
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<article class="article-body css-1y9m1ci e13ml3jd0" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; font-family: "Proxima Nova", -apple-system, system-ui, system-ui, "Helvetica Neue", Helvetica, Roboto, Arial, sans-serif; margin-bottom: 25px;"><div class="disclaimer" style="-webkit-font-smoothing: antialiased; background: rgb(247, 247, 247); box-sizing: inherit; clear: both; font-size: 14px; line-height: 20px; margin-bottom: 20px; margin-top: 20px; padding: 15px 20px;">
<span style="color: white;">Fact Checked by Jennifer Chesak, April 11 2019</span></div>
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<em style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"><span style="-webkit-font-smoothing: antialiased; box-sizing: inherit; font-weight: bolder;"><span style="color: white;">How we see the world shapes who we choose to be — and sharing compelling experiences can frame the way we treat each other, for the better. This is a powerful perspective.</span></span></em></div>
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<span style="color: white;">As a doctor, I have a professional duty of candor. This means it’s my responsibility to be open and honest with you when something goes wrong with your care.</span></div>
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<span style="color: white;">It’s with this duty in mind that I want to swallow my pride and admit something.</span></div>
<div style="-webkit-font-smoothing: antialiased; box-sizing: inherit; font-size: 18px; line-height: 26px; margin-bottom: 25px; margin-top: 25px;">
<span style="color: white;">I’ve judged patients based on their size. I’ve deemed overweight patients less worthy of compassion because I considered them to be responsible for their ill health. I’ve treated symptoms such as pain with scepticism despite having no good reason to do so.</span></div>
<div style="-webkit-font-smoothing: antialiased; box-sizing: inherit; font-size: 18px; line-height: 26px; margin-bottom: 25px; margin-top: 25px;">
<span style="color: white;">I’d love to justify all of this by just saying I didn’t realize what I was doing, yet that wouldn’t be true. What I now know to be blatant weight stigma I thought was just being “cruel to be kind."</span></div>
<div style="-webkit-font-smoothing: antialiased; box-sizing: inherit; font-size: 18px; line-height: 26px; margin-bottom: 25px; margin-top: 25px;">
<span style="color: white;"> I was wrong. I’m sorry.</span></div>
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<span style="color: white;">Prescribing weight loss isn’t without risk</span></h2>
<div>
<article class="article-body css-1y9m1ci e13ml3jd0" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; margin-bottom: 25px;"><div style="-webkit-font-smoothing: antialiased; box-sizing: inherit; font-size: 18px; line-height: 26px; margin-bottom: 25px; margin-top: 25px;">
<span style="color: white;">Let me explain where I stand before we continue. Weight <em style="-webkit-font-smoothing: antialiased; box-sizing: inherit;">can</em> have a negative effect on a person’s health. I’m not here to pretend that’s not the case.</span></div>
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<span style="color: white;">But the more I learn about the complex relationship between weight and health, along with the inherently problematic nature of weight loss itself, the more I find myself steering clear of it in favor of encouraging other health-promoting behaviors such as exercise.</span></div>
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<span style="color: white;">My job as a doctor is to try and improve the health of my patients. But if I indiscriminately prescribe weight loss without an understanding of the nuance and potential harm my advice can have, I’m not doing my job properly.</span></div>
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<span style="color: white;">Let’s think about this in a different way: <a class="content-link" href="https://www.healthline.com/health/high-blood-pressure-hypertension" style="-webkit-font-smoothing: antialiased; border-color: currentcolor; box-sizing: inherit; cursor: pointer; text-decoration-line: none;">High blood pressure</a> can increase the risk of having a stroke, heart attack, or both. We often prescribe medication to try and reduce these risks.</span></div>
<article class="article-body css-1y9m1ci e13ml3jd0" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; margin-bottom: 25px;"><div style="-webkit-font-smoothing: antialiased; box-sizing: inherit; font-size: 18px; line-height: 26px; margin-bottom: 25px; margin-top: 25px;">
<span style="color: white;">If a drug came along that promised to reduce blood pressure but ended up doing the opposite in more than half of those who took it, doctors wouldn’t even <em style="-webkit-font-smoothing: antialiased; box-sizing: inherit;">consider</em> continuing to prescribe it.</span></div>
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<span style="color: white;"><span style="-webkit-font-smoothing: antialiased; box-sizing: inherit; font-weight: bolder;">So how does this relate to weight loss?</span> Well, not only does dieting rarely work, but it’s not a neutral intervention: It’s a <hl-trusted-source class="css-1s46dj5" rationale="Highly respected database from the National Institutes of Health" source="PubMed Central" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; display: inline;"><a class="content-link" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4785871/" rel="noopener noreferrer" style="-webkit-font-smoothing: antialiased; border-color: currentcolor; box-sizing: inherit; cursor: pointer; text-decoration-line: none;" target="_blank">risk factor <span class="css-s79lop icon-hl-trusted-source-after" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"><span class="sro" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; height: 1px; left: -10000px; overflow: hidden; position: absolute; top: auto; width: 1px;">Trusted Source</span></span></a><span style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></span></hl-trusted-source> of eating disorders in both adults and <hl-trusted-source class="css-1s46dj5" rationale="Highly respected journal,Expert written journal,Peer reviewed journal" source="BMJ" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; display: inline;"><a class="content-link" href="https://www.bmj.com/content/318/7186/765" rel="noopener noreferrer" style="-webkit-font-smoothing: antialiased; border-color: currentcolor; box-sizing: inherit; cursor: pointer; outline-width: 0px; text-decoration-line: none;" target="_blank">children </a></hl-trusted-source></span></div>
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<span style="color: white;">Despite the exact rates being difficult to clarify, it’s commonly accepted that eating disorders carry the <a class="content-link" href="https://link.springer.com/article/10.1007%2Fs11920-012-0282-y" rel="noopener noreferrer" style="-webkit-font-smoothing: antialiased; border-color: currentcolor; box-sizing: inherit; cursor: pointer; text-decoration-line: none;" target="_blank">highest mortality rate</a> of any mental illness. Sounds like a pretty solid risk to be aware of to me.</span></div>
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<span style="color: white;">The idea that the health benefits of successful weight loss far outweigh the risks has a fair bit of unpacking that needs to be done.</span></div>
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<span style="color: white;">Scientific literature suggests that more than half of people who lose weight through dieting regain it within five years, with at least <a class="content-link" href="https://psycnet.apa.org/record/2007-04834-008" rel="noopener noreferrer" style="-webkit-font-smoothing: antialiased; border-color: currentcolor; box-sizing: inherit; cursor: pointer; text-decoration-line: none;" target="_blank">a third</a> of them ending up at a higher weight than they started at. It’s likely that outside a study, this number is higher.</span></div>
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<span style="color: white;"><em style="-webkit-font-smoothing: antialiased; box-sizing: inherit;">Why?</em><span style="-webkit-font-smoothing: antialiased; box-sizing: inherit; font-weight: bolder;"> Because people who take part in weight loss studies are inherently better supported than those attempting to lose weight on their own. </span>Having someone check in with you on a regular basis makes a massive difference, especially when that person is a registered dietitian or nutritionist.</span></div>
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<strong style="-webkit-font-smoothing: antialiased; box-sizing: inherit; display: block; margin-bottom: 6px; text-transform: uppercase;"><span style="color: white;">WILL LOSING WEIGHT ALWAYS IMPROVE HEALTH?</span></strong><span style="background-color: #0c343d;"><span style="color: white;">Our supposed “gold standard” BMI measure is terrible, especially for weight-related health. That “healthy” range between 18.5 and 24.9? Utter nonsense. The BMI scale is only useful at the extremes, and since when are we in the habit of using the extremes to make blanket rules?</span></span></div>
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<span style="color: white;">When we try and work out at what size someone’s health will actually improve through weight loss, the answer is a lot less obvious than what you might first think.</span></div>
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<span style="color: white;">Trying to explain why the rate of sustainable weight loss is so poor is something that researchers have written numerous papers on, but it always comes back to the multifactorial nature of obesity itself: energy intake, low physical activity, poor sleep hygiene, genetics, poverty, food deserts, etc.</span></div>
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<span style="color: white;">When only one of these factors is addressed, should we really expect the rest to just stop having an effect?</span></div>
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<span style="color: white;">Health is multifactorial. Weight loss <em style="-webkit-font-smoothing: antialiased; box-sizing: inherit;">can</em> improve health, but it won’t always. Remember that</span></div>
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<span style="color: white;">It’s OK to hold both in tension.</span></div>
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<span style="color: white; font-size: small;">Blanket weight loss prescription contributes to weight stigma</span></h2>
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<span style="color: white;">As doctors, our entire practice is about balancing risk. Prescribing medication? Benefit versus risk. Performing an operation? Benefit versus risk. Advising weight loss is no different, yet we often don’t see it as such.</span></div>
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<span style="color: white;">Instead of leading the change from a weight-normative to a weight-inclusive approach to health, we’re trailing far behind. Doctors, nurses, psychologists, and medical students have <a class="content-link" href="https://onlinelibrary.wiley.com/doi/full/10.1038/oby.2008.636" rel="noopener noreferrer" style="-webkit-font-smoothing: antialiased; border-color: currentcolor; box-sizing: inherit; cursor: pointer; text-decoration-line: none;" target="_blank">all been shown</a> to harbor negative attitudes toward their fat patients, including believing them to be lazy, undisciplined, and unattractive, to name but a few.</span></div>
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<span style="color: white;">It’s concerning how early on this starts too. A <a class="content-link" href="https://onlinelibrary.wiley.com/doi/full/10.1002/oby.20687" rel="noopener noreferrer" style="-webkit-font-smoothing: antialiased; border-color: currentcolor; box-sizing: inherit; cursor: pointer; text-decoration-line: none;" target="_blank">survey</a> of more than 4,500 medical students showed that the majority exhibited implicit (74 percent) and explicit (67 percent) weight bias.</span></div>
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<span style="color: white;">This is incredibly concerning and needs to change. When a person is discriminated against or stereotyped due to their weight, it has numerous negative health effects, both mental and physical.</span></div>
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<span style="color: white;">From <a class="content-link" href="https://onlinelibrary.wiley.com/doi/full/10.1002/oby.20952" rel="noopener noreferrer" style="-webkit-font-smoothing: antialiased; border-color: currentcolor; box-sizing: inherit; cursor: pointer; text-decoration-line: none;" target="_blank">depression and eating disorders</a> to <a class="content-link" href="https://psycnet.apa.org/doi/10.1177/1948550611434400" rel="noopener noreferrer" style="-webkit-font-smoothing: antialiased; border-color: currentcolor; box-sizing: inherit; cursor: pointer; text-decoration-line: none;" target="_blank">increased blood pressure</a>, and <a class="content-link" href="https://academic.oup.com/abm/article-abstract/51/1/94/4562724?redirectedFrom=fulltext" rel="noopener noreferrer" style="-webkit-font-smoothing: antialiased; border-color: currentcolor; box-sizing: inherit; cursor: pointer; text-decoration-line: none;" target="_blank">chronic inflammation</a>, weight stigma is certainly no joke.</span></div>
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<span style="color: white;">Weight stigma has inherent potential to negatively influence the quality and content of the care that patients receive.</span></div>
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<span style="color: white; font-size: small;">First do no harm</span></h2>
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<span style="font-size: 18px;"><span style="color: white;">What about the argument that this is all canceled out by the fact that weight stigma “encourages individuals to lose weight”? Well, the literature would disagree with that.</span></span></div>
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<span style="font-size: 18px;"><span style="color: white;"><br /></span></span></div>
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<span style="color: white;"><span style="font-size: 18px;">People who experience weight stigma are </span><a class="content-link" href="https://journals.sagepub.com/doi/abs/10.1177/1359105307084318" rel="noopener noreferrer" style="-webkit-font-smoothing: antialiased; border-color: currentcolor; box-sizing: inherit; cursor: pointer; font-size: 18px; text-decoration-line: none;" target="_blank">more likely to avoid physical activity</a><span style="font-size: 18px;">, </span><a class="content-link" href="https://onlinelibrary.wiley.com/doi/full/10.1038/oby.2011.204" rel="noopener noreferrer" style="-webkit-font-smoothing: antialiased; border-color: currentcolor; box-sizing: inherit; cursor: pointer; font-size: 18px; text-decoration-line: none;" target="_blank">increase their food intake</a><span style="font-size: 18px;">, and </span><a class="content-link" href="https://onlinelibrary.wiley.com/doi/full/10.1002/oby.20891" rel="noopener noreferrer" style="-webkit-font-smoothing: antialiased; border-color: currentcolor; box-sizing: inherit; cursor: pointer; font-size: 18px; text-decoration-line: none;" target="_blank">actually gain weight</a><span style="font-size: 18px;">. All in all, seems counterintuitive to me.</span></span></div>
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<span style="font-size: 18px;"><span style="color: white;"><br /></span></span></div>
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<span style="font-size: 18px;"><span style="color: white;">For the more scientifically astute among you, almost all of these associations were independent of BMI. This leads to the question: “What if weight stigma had more of a negative impact on health than overweightness itself?”</span></span></div>
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<span style="font-size: 18px;"><span style="color: white;"><br /></span></span></div>
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<span style="font-size: 18px;"><span style="color: white;">I don’t have the answer to that, but I’m going to keep asking it.</span></span></div>
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<span style="font-size: 18px;"><span style="color: white;"><br /></span></span></div>
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<span style="font-size: 18px;"><span style="color: white;">If we as healthcare professionals are going to discuss weight loss with our patients, we need to get much better at it, and fast. Otherwise we may be doing them more harm.</span></span></div>
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<span style="font-size: 18px;"><span style="color: white;"><br /></span></span></div>
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<span style="color: white;"><img alt="Dr. Joshua Wolrich" src="https://i0.wp.com/www.healthline.com/hlcmsresource/images/topic_centers/2019-4/Joshua-Wolrich.jpg?w=315&h=420" /></span></div>
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<em style="-webkit-font-smoothing: antialiased; box-sizing: inherit; font-size: 18px;"><span style="color: white;">Dr. Joshua Wolrich, BSc (Hons), MBBS, MRCS, is a full-time NHS surgeon in the United Kingdom with a passion for helping people improve their relationship with food. One of the few men in the industry addressing weight stigma and diet culture, you can find him on <a class="content-link" href="https://www.instagram.com/drjoshuawolrich/" rel="noopener noreferrer" style="-webkit-font-smoothing: antialiased; border-color: currentcolor; box-sizing: inherit; cursor: pointer; text-decoration-line: none;" target="_blank">Instagram</a> regularly combating spurious nutrition information and fad diets while reminding us that there’s so much more to health than our weight. Keep an eye out for his upcoming podcast, “Cut Through Nutrition,” for an in-depth look at the appropriate use of nutrition in medicine.</span></em></div>
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<hl-trusted-source class="css-1s46dj5" rationale="Highly respected journal,Expert written journal,Peer reviewed journal" source="BMJ" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; display: inline;"><a class="content-link" href="https://www.bmj.com/content/318/7186/765" rel="noopener noreferrer" style="-webkit-font-smoothing: antialiased; border-color: currentcolor; box-sizing: inherit; cursor: pointer; outline-width: 0px; text-decoration-line: none;" target="_blank"><span class="css-s79lop icon-hl-trusted-source-after" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"><span class="sro" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; height: 1px; left: -10000px; overflow: hidden; position: absolute; top: auto; width: 1px;"><span style="color: white;">Trusted Source</span></span></span></a></hl-trusted-source></div>
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</article>dewihttp://www.blogger.com/profile/16187212759505268374noreply@blogger.com0tag:blogger.com,1999:blog-117259988858372896.post-68505257149979625682019-04-20T08:47:00.000-07:002019-04-20T08:47:29.821-07:00Do you live on the wrong side of your time zone? People in the west of each region sleep less, make less and are sicker, study reveals<a href="https://www.dailymail.co.uk/health/article-6941273/People-west-time-zone-sleep-make-sicker-study-reveals.html?ito=social-twitter_mailonline">https://www.dailymail.co.uk/health/article-6941273/People-west-time-zone-sleep-make-sicker-study-reveals.html?ito=social-twitter_mailonline</a><br />
<span style="background-color: #0c343d; font-family: Trebuchet MS, sans-serif;"><span style="letter-spacing: -0.14px;">By </span><a class="author" href="https://www.dailymail.co.uk/home/search.html?s=&authornamef=Natalie+Rahhal+Deputy+Health+Editor+For+Dailymail.com" rel="nofollow" style="color: #004db3; cursor: pointer; letter-spacing: -0.14px; margin: 0px; min-height: 1px; padding: 0px; text-decoration-line: none; text-transform: uppercase;">NATALIE RAHHAL DEPUTY HEALTH EDITOR FOR DAILYMAIL.COM</a></span><br />
<span style="background-color: #0c343d; font-family: Trebuchet MS, sans-serif;"><span class="article-timestamp article-timestamp-published" style="color: #666666; letter-spacing: -0.14px;"><span class="article-timestamp-label" style="font-weight: 700; letter-spacing: -0.01em; text-transform: uppercase;">PUBLISHED:</span> 23:17 BST, 19 April 2019 </span><span style="color: #666666; letter-spacing: -0.14px;">| </span><span class="article-timestamp article-timestamp-updated" style="color: #666666; letter-spacing: -0.14px;"><span class="article-timestamp-label" style="font-weight: 700; letter-spacing: -0.01em; text-transform: uppercase;">UPDATED:</span> 23:18 BST, 19 April 2019</span></span><br />
<span style="background-color: #0c343d; font-family: Trebuchet MS, sans-serif;"><br /></span>
<ul class="mol-bullets-with-font" style="letter-spacing: -0.01em; line-height: 22px; margin: 0px 0px 8px; min-height: 1px; padding: 4px 0px 4px 16px;">
<li class="class" style="letter-spacing: -0.01em; list-style: disc; margin: 0px; padding: 2px 0px;"><strong style="letter-spacing: -0.01em;"><span style="background-color: #0c343d; font-family: Trebuchet MS, sans-serif;">Not getting enough sleep has been linked to poorer health and productivity </span></strong></li>
<li class="class" style="letter-spacing: -0.01em; list-style: disc; margin: 0px; padding: 2px 0px;"><strong style="letter-spacing: -0.01em;"><span style="background-color: #0c343d; font-family: Trebuchet MS, sans-serif;">Even subtle changes in light hours - like day light savings time - are linked to higher rate of heart attacks </span></strong></li>
<li class="class" style="letter-spacing: -0.01em; list-style: disc; margin: 0px; padding: 2px 0px;"><strong style="letter-spacing: -0.01em;"><span style="background-color: #0c343d; font-family: Trebuchet MS, sans-serif;">A new study from the University of Pittsburgh and Universita della Svizzera found that people go to bed later and get less sleep in the west of each time zone</span></strong></li>
<li class="class" style="letter-spacing: -0.01em; list-style: disc; margin: 0px; padding: 2px 0px;"><strong style="letter-spacing: -0.01em;"><span style="background-color: #0c343d; font-family: Trebuchet MS, sans-serif;">This was linked to lower wages and higher rates of obesity and disease </span></strong></li>
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<span style="background-color: #0c343d; letter-spacing: -0.16px;"><span style="font-family: Trebuchet MS, sans-serif;">How much sleep you get a night may depend on where in your time zone you live, a new study suggests. </span></span></div>
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<span style="background-color: #0c343d; letter-spacing: -0.16px;"><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></span></div>
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<span style="background-color: #0c343d; letter-spacing: -0.16px;"><span style="font-family: Trebuchet MS, sans-serif;">And that, in turn, may help to shape your overall health. </span></span></div>
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<span style="background-color: #0c343d; letter-spacing: -0.16px;"><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></span></div>
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<span style="background-color: #0c343d; letter-spacing: -0.16px;"><span style="font-family: Trebuchet MS, sans-serif;">People that live on the wrong side of a time zone see more sun later into the evening, go to bed later, get less sleep, and may wind up with more health (and financial) problems.</span></span></div>
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<span style="background-color: #0c343d; letter-spacing: -0.16px;"><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></span></div>
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<span style="background-color: #0c343d; font-family: Trebuchet MS, sans-serif;"><span style="letter-spacing: -0.16px;">Researchers at the University of Pittsburgh and the Universita della Svizzera in </span><a href="https://www.dailymail.co.uk/news/italy/index.html" id="mol-df4fc1d0-62f0-11e9-be6d-d3fc32b369fd" style="color: #003580; cursor: pointer; font-weight: bold; letter-spacing: -0.16px; margin: 0px; min-height: 1px; padding: 0px; text-decoration-line: none;">Italy</a><span style="letter-spacing: -0.16px;">found that people who live on the edge of a time zone where the sun sets latest are at the greatest risks for breast cancer, obesity, heart attack and diabetes. </span></span></div>
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<span style="background-color: #0c343d; letter-spacing: -0.16px;"><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></span></div>
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<span style="background-color: #0c343d; font-family: Trebuchet MS, sans-serif;"><img alt="People who live on the West side of each time zone go to bed later (dark blue), get less sleep, make less money, and suffer more diseases on average, as a map from the new study shows" height="259" src="https://i.dailymail.co.uk/1s/2019/04/19/22/12494810-6941273-image-m-5_1555711101538.jpg" width="400" /></span></div>
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<span style="background-color: #0c343d; font-weight: 700; letter-spacing: -0.14px;"><span style="font-family: Trebuchet MS, sans-serif;">People who live on the West side of each time zone go to bed later (dark blue), get less sleep, make less money, and suffer more diseases on average, as a map from the new study shows </span></span></div>
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<span style="background-color: #0c343d; font-weight: 700; letter-spacing: -0.14px;"><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></span></div>
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<div class="mol-para-with-font" style="letter-spacing: -0.16px; margin-bottom: 16px; min-height: 0px; padding: 0px;">
<span style="background-color: #0c343d; font-family: Trebuchet MS, sans-serif;">Public health and sleep experts have been sounding the alarm that the US - and many countries the world over - are in a sleeplessness epidemic. </span></div>
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<div class="mol-para-with-font" style="letter-spacing: -0.16px; margin-bottom: 16px; min-height: 0px; padding: 0px;">
<span style="background-color: #0c343d; font-family: Trebuchet MS, sans-serif;">And being underslept is a known risk factor for health problems. </span></div>
<div class="mol-para-with-font" style="letter-spacing: -0.16px; margin-bottom: 16px; min-height: 0px; padding: 0px;">
<span style="background-color: #0c343d; font-family: Trebuchet MS, sans-serif;">Even small changes like daylight savings time are associated with higher rates of heart attacks. </span></div>
<div class="mol-para-with-font" style="letter-spacing: -0.16px; margin-bottom: 16px; min-height: 0px; padding: 0px;">
<span style="background-color: #0c343d; font-family: Trebuchet MS, sans-serif;">Similarly, we know that women rates of breast cancer are higher among women who do shift work. </span></div>
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<span style="background-color: #0c343d; font-family: Trebuchet MS, sans-serif;">Irregular work hours disrupt the circadian rhythms that dictate our biological clocks which contribute to the fluctuations of our hormones. </span></div>
<div class="mol-para-with-font" style="letter-spacing: -0.16px; margin-bottom: 16px; min-height: 0px; padding: 0px;">
<span style="background-color: #0c343d; font-family: Trebuchet MS, sans-serif;">But the new study, published in the Journal of Health Economics, suggests that more minute differences in our days and schedules can shape our sleep schedules and health outcomes. </span></div>
<div class="mol-para-with-font" style="letter-spacing: -0.16px; margin-bottom: 16px; min-height: 0px; padding: 0px;">
<span style="background-color: #0c343d; font-family: Trebuchet MS, sans-serif;">Moving westward, the sun sets later and later into the day, and even sets later within the time zone. </span></div>
<div class="mol-para-with-font" style="letter-spacing: -0.16px; margin-bottom: 16px; min-height: 0px; padding: 0px;">
<span style="background-color: #0c343d; font-family: Trebuchet MS, sans-serif;">So within a single time zone, the sun sets a over an hour earlier on the east side than on the west side. </span></div>
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<span style="background-color: #0c343d; font-family: Trebuchet MS, sans-serif;">Sleep experts say that the constant presence of artificial lighting has made it far more difficult for the average person to sleep than it once was. </span></div>
<div class="mol-para-with-font" style="letter-spacing: -0.16px; margin-bottom: 16px; min-height: 0px; padding: 0px;">
<span style="background-color: #0c343d; font-family: Trebuchet MS, sans-serif;">Even with all of that additional light pollution, the sun's presence in the sky still has powerful pull on us toward wakefulness or sleep. </span></div>
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<span style="background-color: #0c343d; font-family: Trebuchet MS, sans-serif;"><img alt="The sun sets at a later time on the west side of each time zone (darker blues), as a map from the new study shows" height="222" src="https://i.dailymail.co.uk/1s/2019/04/19/23/12494804-6941273-image-m-7_1555711815024.jpg" width="400" /></span></div>
<div class="mol-para-with-font" style="letter-spacing: -0.16px; margin-bottom: 16px; min-height: 0px; padding: 0px;">
<span style="background-color: #0c343d; font-weight: 700; letter-spacing: -0.14px;"><span style="font-family: Trebuchet MS, sans-serif;">The sun sets at a later time on the west side of each time zone (darker blues), as a map from the new study shows </span></span></div>
<div class="mol-para-with-font" style="letter-spacing: -0.16px; margin-bottom: 16px; min-height: 0px; padding: 0px;">
<span style="background-color: #0c343d; font-family: Trebuchet MS, sans-serif;">Light triggers a chemical that travels to the brain and tells us what time it is and what it is supposed to be doing - which, in the presence of light, is being awake. </span></div>
<div class="mol-para-with-font" style="letter-spacing: -0.16px; margin-bottom: 16px; min-height: 0px; padding: 0px;">
<span style="background-color: #0c343d; font-family: Trebuchet MS, sans-serif;">As long as the brain's component of the biological clock, called the hypothalamus, thinks it's daytime, it will in turn instruct the endocrine to hold the melatonin, the hormone that helps trigger sleep. </span></div>
<div class="mol-para-with-font" style="letter-spacing: -0.16px; margin-bottom: 16px; min-height: 0px; padding: 0px;">
<span style="background-color: #0c343d; font-family: Trebuchet MS, sans-serif;">So the longer the sun is up to kick of that chain of events, the longer our we'll stay up. </span></div>
<div class="mol-para-with-font" style="letter-spacing: -0.16px; margin-bottom: 16px; min-height: 0px; padding: 0px;">
<span style="background-color: #0c343d; font-family: Trebuchet MS, sans-serif;">Even if modern life didn't require us to be up early for work, school and our various other daytime responsibilities, once the sun comes up, the whole waking system gets kicked off again. </span></div>
<div class="mol-para-with-font" style="letter-spacing: -0.16px; margin-bottom: 16px; min-height: 0px; padding: 0px;">
<span style="background-color: #0c343d; font-family: Trebuchet MS, sans-serif;">The new study showed just how precise that clockwork is - and how significant its effects could be. </span></div>
<div class="mol-para-with-font" style="letter-spacing: -0.16px; margin-bottom: 16px; min-height: 0px; padding: 0px;">
<span style="background-color: #0c343d; font-family: Trebuchet MS, sans-serif;">The researchers compared data on average daily sunset times across each of the four time zones in the US to the average bedtime of people living in each county. </span></div>
<div class="mol-para-with-font" style="letter-spacing: -0.16px; margin-bottom: 16px; min-height: 0px; padding: 0px;">
<span style="background-color: #0c343d; font-family: Trebuchet MS, sans-serif;">Average bedtimes per county only varied by about 20 minutes, ranging from 11.09pm on the early side to 11.30pm. </span></div>
<div class="mol-para-with-font" style="letter-spacing: -0.16px; margin-bottom: 16px; min-height: 0px; padding: 0px;">
<span style="background-color: #0c343d; font-family: Trebuchet MS, sans-serif;">But even that variation adds up fast. If you fall at the late end of of the bedtime spectrum, but get up at the same time (on average) as everyone else, you lose out on 113 hours of sleep in a year. </span></div>
<div class="mol-para-with-font" style="letter-spacing: -0.16px; margin-bottom: 16px; min-height: 0px; padding: 0px;">
<span style="background-color: #0c343d; font-family: Trebuchet MS, sans-serif;">This variation aligned almost uncannily with shift in sunset times from east to west. </span></div>
<div class="mol-para-with-font" style="letter-spacing: -0.16px; margin-bottom: 16px; min-height: 0px; padding: 0px;">
<span style="background-color: #0c343d; font-family: Trebuchet MS, sans-serif;">And a further assessment just confirmed what sleep scientists have long said about the negative effects of less sleep on health and economy. </span></div>
<div class="mol-para-with-font" style="letter-spacing: -0.16px; margin-bottom: 16px; min-height: 0px; padding: 0px;">
<span style="background-color: #0c343d; font-family: Trebuchet MS, sans-serif;">In counties with late sunsets and bedtimes, more residents got an average of six hours of sleep or less, and more likely to get a full, luxurious eight. </span></div>
<div class="mol-para-with-font" style="letter-spacing: -0.16px; margin-bottom: 16px; min-height: 0px; padding: 0px;">
<span style="background-color: #0c343d; font-family: Trebuchet MS, sans-serif;">In those high-light low-sleep zones, obesity was 21 percent more common and people were 11 percent more likely to be overweight. </span></div>
<div class="mol-para-with-font" style="letter-spacing: -0.16px; margin-bottom: 16px; min-height: 0px; padding: 0px;">
<span style="background-color: #0c343d; font-family: Trebuchet MS, sans-serif;">Those combined risk factors added up to higher rates of poor health outcomes too.</span></div>
<div class="mol-para-with-font" style="letter-spacing: -0.16px; margin-bottom: 16px; min-height: 0px; padding: 0px;">
<span style="background-color: #0c343d; font-family: Trebuchet MS, sans-serif;">Heart attacks, diabetes and breast cancer were all more common on the western ends of time zones, too. </span></div>
<div class="mol-para-with-font" style="letter-spacing: -0.16px; margin-bottom: 16px; min-height: 0px; padding: 0px;">
<span style="background-color: #0c343d; font-family: Trebuchet MS, sans-serif;">These underslept zones even hurt more financially, with wages falling about three percent short of the east sides of time zones. </span></div>
<div class="mol-para-with-font" style="letter-spacing: -0.16px; margin-bottom: 16px; min-height: 0px; padding: 0px;">
<span style="background-color: #0c343d; font-family: Trebuchet MS, sans-serif;">As a side note - or perhaps a consolation for the sleepless west-siders - the study authors found that there might be environmental and biological underpinnings to the notion of 'work hard, play hard.' </span></div>
<div class="mol-para-with-font" style="letter-spacing: -0.16px; margin-bottom: 16px; min-height: 0px; padding: 0px;">
<span style="background-color: #0c343d; font-family: Trebuchet MS, sans-serif;">'Individuals may derive more utility from enjoying leisure time with more natural light in the evening,' they wrote. </span></div>
<div class="mol-para-with-font" style="letter-spacing: -0.16px; margin-bottom: 16px; min-height: 0px; padding: 0px;">
<span style="background-color: #0c343d; font-family: Trebuchet MS, sans-serif;">Whether that quality of life distinction is worth the lost wages, weight gains and disease was not discussed in the paper. </span></div>
<div class="mol-para-with-font" style="letter-spacing: -0.16px; margin-bottom: 16px; min-height: 0px; padding: 0px;">
<span style="background-color: #0c343d; font-family: Trebuchet MS, sans-serif;">Instead, the authors encouraged people who live on the wrong side of their timezone to try to offset their zip codes with pro-sleep social schedules. </span></div>
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dewihttp://www.blogger.com/profile/16187212759505268374noreply@blogger.com0tag:blogger.com,1999:blog-117259988858372896.post-37828625035395285672019-04-11T08:08:00.000-07:002019-04-11T08:08:24.525-07:00How You Can Lower Your High Blood Pressure — Naturally<a href="https://health.clevelandclinic.org/can-lower-high-blood-pressure-naturally/?utm_campaign=cc%20tweets&utm_medium=social&utm_source=twitter&utm_content=121818%20blood&cvosrc=social%20network.twitter.cc%20tweets&cvo_creative=121818%20blood">https://health.clevelandclinic.org/can-lower-high-blood-pressure-naturally/?utm_campaign=cc%20tweets&utm_medium=social&utm_source=twitter&utm_content=121818%20blood&cvosrc=social%20network.twitter.cc%20tweets&cvo_creative=121818%20blood</a><br />
<em style="border-style: solid; border-width: 0px; box-sizing: inherit; font-family: Roboto, sans-serif;"><span style="background-color: #0c343d; color: #cfe2f3; font-size: x-small;">Contributor: <a href="http://my.clevelandclinic.org/staff_directory/staff_display?DoctorID=6638" style="border-style: solid; border-width: 0px; box-sizing: inherit; text-decoration-line: none; transition: color 0.25s linear 0s;" target="_blank">Leslie Cho, MD</a></span></em><br />
<em style="background-color: #0c343d; border-style: solid; border-width: 0px; box-sizing: inherit; font-family: Roboto, sans-serif;"><span style="color: #cfe2f3;"><br /></span></em>
<span style="background-color: #0c343d; font-family: Roboto, sans-serif;"><b><span style="color: #cfe2f3;">Expert tips on how to take matters into your own hands</span></b></span><br />
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<span style="background-color: #0c343d;"><span style="color: #cfe2f3;"><img alt="How You Can Lower Your High Blood Pressure -- Naturally" height="276" src="https://2rdnmg1qbg403gumla1v9i2h-wpengine.netdna-ssl.com/wp-content/uploads/sites/3/2016/09/Hypertension-650x450.jpg" width="400" /></span></span><br />
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<span style="background-color: #0c343d;"><span style="color: #cfe2f3;"><span style="font-family: Roboto, sans-serif;">About 30 percent of U.S. adults have </span><a href="http://my.clevelandclinic.org/health/diseases_conditions/hic_Hypertension_High_Blood_Pressure" style="border-style: solid; border-width: 0px; box-sizing: inherit; font-family: Roboto, sans-serif; text-decoration-line: none; transition: color 0.25s linear 0s;" target="_blank">high blood pressure</a><span style="font-family: Roboto, sans-serif;"> – roughly 76 million Americans. It’s one of the most common diseases, but there’s still a lack of understanding about the disease.</span></span></span><br />
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<span style="background-color: #0c343d; font-family: Roboto, sans-serif;"><span style="color: #cfe2f3;">It’s important to diagnose and treat high blood pressure, which is also known as hypertension. It increases the risk of heart attack, stroke, heart failure, kidney failure and death.</span></span><br />
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<span style="background-color: #0c343d; font-family: Roboto, sans-serif;"><span style="color: #cfe2f3;"><b>Diagnosis</b></span></span><br />
<span style="background-color: #0c343d;"><span style="color: #cfe2f3;"><span style="font-family: Roboto, sans-serif;">First and foremost, the optimal blood pressure is less than 120/80 mmHg. The top number is the systolic blood pressure, and the bottom number is the diastolic blood pressure. </span><a href="https://health.clevelandclinic.org/blood-pressure-guidelines-call-for-knowledge-judgment-video/" style="border-style: solid; border-width: 0px; box-sizing: inherit; font-family: Roboto, sans-serif; text-decoration-line: none; transition: color 0.25s linear 0s;">Pre-hypertension</a><span style="font-family: Roboto, sans-serif;"> is systolic blood pressure 120 to 139 mmHg or diastolic blood pressure 80 to 89 mmHg.</span></span></span><br />
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<span style="background-color: #0c343d; font-family: Roboto, sans-serif;"><span style="color: #cfe2f3;">Hypertension is diagnosed when your blood pressure is greater than 140/90 on two or more office visits after an initial screening.</span></span><br />
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<span style="background-color: #0c343d; font-family: Roboto, sans-serif;"><span style="color: #cfe2f3;">However, in the European guidelines, diagnosis of hypertension is made using either ambulatory blood pressure monitoring or home blood pressure monitoring.</span></span><br />
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<span style="background-color: #0c343d; font-family: Roboto, sans-serif;"><span style="color: #cfe2f3;">This approach is especially helpful for patients who have what’s called “white coat” hypertension. Some patients get very nervous, excited or agitated in the doctor’s office, and their blood pressure tends to be high. However, at home, their blood pressure may be completely normal. These patients are good candidates for home monitoring.</span></span><br />
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<span style="background-color: #0c343d; font-family: Roboto, sans-serif;"><span style="color: #cfe2f3;"><b>Risk factors</b></span></span><br />
<span style="background-color: #0c343d;"><span style="color: #cfe2f3;"><span style="font-family: Roboto, sans-serif;">The risk factors for hypertension are age, </span><a href="https://health.clevelandclinic.org/new-balloons-can-help-fight-obesity-without-surgery/" style="border-style: solid; border-width: 0px; box-sizing: inherit; font-family: Roboto, sans-serif; text-decoration-line: none; transition: color 0.25s linear 0s;">obesity</a><span style="font-family: Roboto, sans-serif;">, a diet high in salt, alcohol, a sedentary lifestyle, personality traits, race and family history.</span></span></span><br />
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<span style="background-color: #0c343d; font-family: Roboto, sans-serif;"><span style="color: #cfe2f3;">There are other important causes, too, such as over-the-counter nonsteroidal anti-inflammatories (like those sold under the brand names Naprosyn, Alleve and Advil), decongestants, weight-loss medications, birth control pills and chronic pain that can increase blood pressure. Another common cause is untreated or undiagnosed sleep apnea.</span></span><br />
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<span style="background-color: #0c343d; font-family: Roboto, sans-serif;"><span style="color: #cfe2f3;"><b>Natural ways to lower blood pressure</b></span></span><br />
<span style="background-color: #0c343d;"><span style="color: #cfe2f3;"><span style="font-family: Roboto, sans-serif;">If you were diagnosed with high blood pressure, what can you do to lower it naturally? Diet and </span><a href="https://health.clevelandclinic.org/know-much-exercise-really-need/" style="border-style: solid; border-width: 0px; box-sizing: inherit; font-family: Roboto, sans-serif; text-decoration-line: none; transition: color 0.25s linear 0s;">exercise</a><span style="font-family: Roboto, sans-serif;"> are key, as well as eliminating things that may be increasing your blood pressure.</span></span></span><br />
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<span style="background-color: #0c343d; font-family: Roboto, sans-serif;"><span style="color: #cfe2f3;">That’s right: Exercise, diet and losing weight can truly lower your blood pressure. Pills are supplements, not a substitute for treating high blood pressure.</span></span><br />
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<span style="background-color: #0c343d; font-family: Roboto, sans-serif;"><span style="color: #cfe2f3;"><b>Diet</b></span></span><br />
<span style="background-color: #0c343d;"><span style="color: #cfe2f3;"><span style="font-family: Roboto, sans-serif;">Most people only need 1,500 mg of </span><a href="https://health.clevelandclinic.org/surprising-scoop-on-salt-in-your-diet-video/" style="border-style: solid; border-width: 0px; box-sizing: inherit; font-family: Roboto, sans-serif; text-decoration-line: none; transition: color 0.25s linear 0s;">sodium</a><span style="font-family: Roboto, sans-serif;"> a day. Did you know there are 2,300 mg of </span><a href="https://health.clevelandclinic.org/youre-healthy-dont-obsess-salt/" style="border-style: solid; border-width: 0px; box-sizing: inherit; font-family: Roboto, sans-serif; text-decoration-line: none; transition: color 0.25s linear 0s;">salt</a><span style="font-family: Roboto, sans-serif;"> in one teaspoon?</span></span></span><br />
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<span style="background-color: #0c343d; font-family: Roboto, sans-serif;"><span style="color: #cfe2f3;">Before you add salt to your meal, think about that. The average American’s diet has 3,400 mg of sodium a day! People with blood pressure issues should ideally get around 2,000 mg a day.</span></span><br />
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<span style="background-color: #0c343d;"><span style="color: #cfe2f3;"><span style="font-family: Roboto, sans-serif;">A good diet to follow to lower your blood pressure is the </span><a href="https://health.clevelandclinic.org/choose-the-best-diet-for-your-peripheral-arterial-disease/" style="border-style: solid; border-width: 0px; box-sizing: inherit; font-family: Roboto, sans-serif; text-decoration-line: none; transition: color 0.25s linear 0s;">DASH diet</a><span style="font-family: Roboto, sans-serif;">, which stands for Dietary Approaches to Stop Hypertension. It’s an eating plan that emphasizes vegetables, fruit and low-fat dairy, as well as whole grains, fish and reduced amounts of fat and red meat.</span></span></span><br />
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<span style="background-color: #0c343d; font-family: Roboto, sans-serif;"><span style="color: #cfe2f3;">If you want to make an impact on your blood pressure, you also have to become a label reader.</span></span><br />
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<span style="background-color: #0c343d; font-family: Roboto, sans-serif;"><span style="color: #cfe2f3;">Remember to read serving size. Ignore the percent daily value, and focus on the amount of sodium per serving.</span></span><br />
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<span style="background-color: #0c343d; font-family: Roboto, sans-serif;"><span style="color: #cfe2f3;">Also, reduced sodium just means it’s 25 percent less sodium than the comparable food product.</span></span><br />
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<span style="background-color: #0c343d; font-family: Roboto, sans-serif;"><span style="color: #cfe2f3;">In general, use fresh and frozen ingredients, and choose low-sodium soups, meats, cheese and condiments — ketchup has a lot of salt! Bread, too, has a lot of sodium, so be careful.</span></span><br />
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<span style="background-color: #0c343d; font-family: Roboto, sans-serif;"><span style="color: #cfe2f3;">There are numerous salt-free seasonings, such as basil, cinnamon, chili powder, cumin, dill, ginger, marjoram, nutmeg, oregano, parsley, rosemary, sage, thyme and turmeric. Use those if you can.</span></span><br />
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<span style="background-color: #0c343d; font-family: Roboto, sans-serif;"><span style="color: #cfe2f3;"><b>Exercise</b></span></span><br />
<span style="background-color: #0c343d;"><span style="color: #cfe2f3;"><span style="font-family: Roboto, sans-serif;">Finally, please </span><a href="https://health.clevelandclinic.org/21-fast-facts-about-exercise-and-your-heart/" style="border-style: solid; border-width: 0px; box-sizing: inherit; font-family: Roboto, sans-serif; text-decoration-line: none; transition: color 0.25s linear 0s;">exercise</a><span style="font-family: Roboto, sans-serif;">. Losing weight and exercising consistently can lower your blood pressure by 5 to 10 mmHg.</span></span></span><br />
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<span style="background-color: #0c343d; font-family: Roboto, sans-serif;"><span style="color: #cfe2f3;">Aim for 75 minutes of vigorous exercise a week or 150 minutes of moderate exercise a week to see a benefit. Find what you like to do, and do it consistently.</span></span><br />
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<span style="background-color: #0c343d; font-family: Roboto, sans-serif;"><span style="color: #cfe2f3;">There is no magic exercise; focus on what you like to do and don’t mind doing most days of the week.</span></span><br />
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<span style="background-color: #0c343d;"><span style="color: #cfe2f3;"><em style="border-style: solid; border-width: 0px; box-sizing: inherit; font-family: Roboto, sans-serif;">This post is based on <a href="http://health.usnews.com/health-news/patient-advice/articles/2016-09-15/how-to-naturally-lower-your-high-blood-pressure" style="border-style: solid; border-width: 0px; box-sizing: inherit; text-decoration-line: none; transition: color 0.25s linear 0s;">one</a> </em><em style="border-style: solid; border-width: 0px; box-sizing: inherit; font-family: Roboto, sans-serif;">of a series of articles produced by </em><span style="font-family: Roboto, sans-serif;">U.S. News & World Report </span><em style="border-style: solid; border-width: 0px; box-sizing: inherit; font-family: Roboto, sans-serif;">in association with the medical experts at Cleveland Clinic.</em></span></span>dewihttp://www.blogger.com/profile/16187212759505268374noreply@blogger.com0tag:blogger.com,1999:blog-117259988858372896.post-73184580961388199382018-11-11T21:36:00.001-08:002018-11-11T21:36:43.708-08:00Simple Sign Interactive Guideline for Health Worker's. Jamkesos Initiative<iframe allowfullscreen="" frameborder="0" height="270" src="https://www.youtube.com/embed/fICSFlgStQQ" width="480"></iframe>dewihttp://www.blogger.com/profile/16187212759505268374noreply@blogger.com0tag:blogger.com,1999:blog-117259988858372896.post-12106742358283625762018-09-27T06:55:00.001-07:002018-09-27T06:55:31.494-07:00The bold plan to end malaria with a gene drive<iframe allowfullscreen="" frameborder="0" height="270" src="https://www.youtube.com/embed/P0HPHUzsHbI" width="480"></iframe>dewihttp://www.blogger.com/profile/16187212759505268374noreply@blogger.com0tag:blogger.com,1999:blog-117259988858372896.post-71989449276242721452018-09-19T13:15:00.000-07:002018-09-19T13:15:59.966-07:005 Things to Do Daily to Keep Your Heart Healthyhttps://health.clevelandclinic.org/5-things-to-do-daily-to-keep-your-heart-healthy/?utm_campaign=cc%20posts&utm_medium=social&utm_source=twitter&utm_content=091918%20heart&cvosrc=social%20network.twitter.cc%20posts&cvo_creative=091918%20heart<br />
<em style="border-style: solid; border-width: 0px; box-sizing: inherit; color: #343536; font-family: sans-serif; font-size: 17px;">Contributor: <a href="http://my.clevelandclinic.org/staff_directory/staff_display?DoctorID=2350" style="border-style: solid; border-width: 0px; box-sizing: inherit; color: #065ea8; text-decoration-line: none; transition: color 0.25s linear;">A. Marc Gillinov, MD</a></em><br />
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<span style="color: #cfe2f3; font-size: small;">Breathe easier by following these good habits</span></h3>
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<span style="color: #cfe2f3;">You know that exercise and a good diet can keep your heart healthy. But what else can you do to keep your ticker going strong? Here are five key things you need to do every day to help your heart work most efficiently. Incorporate these habits into your lifestyle and your heart health will be the best it can be for you.</span></div>
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<span style="color: #cfe2f3;">1. Eat healthy fats, NOT trans fats</span></h3>
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<span style="color: #cfe2f3;">We need fats in our diet, including saturated and polyunsaturated and unsaturated fats. One fat we don’t need is <a href="https://health.clevelandclinic.org/trans-fats-not-saturated-fats-linked-to-health-risks/" style="border-style: solid; border-width: 0px; box-sizing: inherit; text-decoration-line: none; transition: color 0.25s linear;">trans fat</a>, which is known to increase your risk of developing heart disease or having a stroke over a lifetime. This is because trans fat clogs your arteries by raising your bad <a href="http://my.clevelandclinic.org/health/diseases_conditions/hic_Cholesterol" style="border-style: solid; border-width: 0px; box-sizing: inherit; text-decoration-line: none; transition: color 0.25s linear;">cholesterol levels</a> (LDL) and lowering your good cholesterol levels (HDL). By cutting them from your diet, you improve the blood flow throughout your body. So, what are trans fats? They are industry-produced fats often used in packaged baked goods, snack foods, margarines and fried fast foods to add flavor and texture.</span></div>
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<span style="color: #cfe2f3;"><span style="border-style: solid; border-width: 0px; box-sizing: inherit; font-weight: 700;"><em style="border-style: solid; border-width: 0px; box-sizing: inherit;">Tip</em></span>: Read the labels on all foods. Trans fat appears on the ingredients list as partially hydrogenated oils. Look for 0 percent trans fat. Make it a point to avoid eating foods with trans fat.</span></div>
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<span style="font-size: 1.6rem;"><span style="color: #cfe2f3;">2. Practice good dental hygiene, especially flossing your teeth daily</span></span></div>
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<span style="color: #cfe2f3;"><a href="https://health.clevelandclinic.org/topics/health-a-z/oral-health/" style="border-style: solid; border-width: 0px; box-sizing: inherit; text-decoration-line: none; transition: color 0.25s linear;">Dental health</a> is a good indication of overall health, including your heart, because those who have periodontal (gum) disease often have the same risk factors for heart disease. Studies continue on this issue, but many have shown that bacteria in the mouth involved in the development of <a href="http://my.clevelandclinic.org/health/diseases_conditions/hic_Treating_Gum_Disease" style="border-style: solid; border-width: 0px; box-sizing: inherit; text-decoration-line: none; transition: color 0.25s linear;">gum disease</a> can move into the bloodstream and cause an elevation in C-reactive protein, a marker for inflammation in the blood vessels. These changes may in turn, increase your risk of heart disease and stroke.</span></div>
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<span style="color: #cfe2f3;"><span style="border-style: solid; border-width: 0px; box-sizing: inherit; font-weight: 700;"><em style="border-style: solid; border-width: 0px; box-sizing: inherit;">Tip</em></span>: Floss and brush your teeth daily to ward off gum disease. It’s more than cavities you may have to deal with if you are fighting gum disease.</span></div>
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<span style="font-size: 1.6rem;"><span style="color: #cfe2f3;">3. Get enough sleep</span></span></div>
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<span style="color: #cfe2f3;"><a href="https://health.clevelandclinic.org/topics/living-healthy/sleep/" style="border-style: solid; border-width: 0px; box-sizing: inherit; text-decoration-line: none; transition: color 0.25s linear;">Sleep</a> is an essential part of keeping your heart healthy. If you don’t sleep enough, you may be at a higher risk for cardiovascular disease no matter your age or other health habits. One study looking at 3,000 adults over the age of 45 found that those who slept fewer than six hours per night were about twice as likely to have a stroke or heart attack as people who slept six to eight hours per night. Researchers believe sleeping too little causes disruptions in underlying health conditions and biological processes, including blood pressure and inflammation.</span></div>
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<span style="color: #cfe2f3;"><span style="border-style: solid; border-width: 0px; box-sizing: inherit; font-weight: 700;"><em style="border-style: solid; border-width: 0px; box-sizing: inherit;">Tip</em></span>: Make sleep a priority. Get 7 to 8 hours of sleep most nights. If you have sleep apnea, you should be treated as this condition is linked to heart disease and arrhythmias.</span></div>
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<span style="font-size: 1.6rem;"><span style="color: #cfe2f3;">4. Don’t sit for too long at one time</span></span></div>
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<span style="color: #cfe2f3;">In recent years, <a href="http://annals.org/article.aspx?articleid=2091327" style="border-style: solid; border-width: 0px; box-sizing: inherit; text-decoration-line: none; transition: color 0.25s linear;">research</a> has suggested that staying seated for long periods of time is <a href="https://www.verywell.com/lesser-known-risk-factors-for-heart-attack-4125997" rel="noopener" style="border-style: solid; border-width: 0px; box-sizing: inherit; text-decoration-line: none; transition: color 0.25s linear;" target="_blank">bad for your health</a>no matter how much exercise you do. This is bad news for the many people who sit at sedentary jobs all day. When looking at the combined results of several observational studies that included nearly 800,000 people, researchers found that in those who sat the most, there was an associated 147 percent increase in cardiovascular events and a 90 percent increase in death caused by these events. In addition, sitting for long periods of time (especially when traveling) increases your risk of <a href="http://my.clevelandclinic.org/services/heart/disorders/vascular-disease/blood-clotting/hic_Deep_Vein_Thrombosis_DVT" style="border-style: solid; border-width: 0px; box-sizing: inherit; text-decoration-line: none; transition: color 0.25s linear;">deep vein thrombosis (a blood clot)</a>.</span></div>
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<span style="color: #cfe2f3;"><span style="border-style: solid; border-width: 0px; box-sizing: inherit; font-weight: 700;"><em style="border-style: solid; border-width: 0px; box-sizing: inherit;">Tip</em></span>: Exerts say it’s important to move throughout the day. Park farther away from the office, take a few shorter walks throughout the day and/or use a standing work station so you can move up and down. And remember to exercise on most days.</span></div>
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<span style="font-size: 1.6rem;"><span style="color: #cfe2f3;">5. Avoid secondhand smoke like the plague</span></span></div>
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<span style="color: #cfe2f3;"><a href="http://www.no-smoke.org/getthefacts.php?id=711" style="border-style: solid; border-width: 0px; box-sizing: inherit; text-decoration-line: none; transition: color 0.25s linear;">Studies</a> show that the risk of developing heart disease is about 25 to 30 percent higher for people who are exposed to secondhand smoke at home or work. According to the American Heart Association, exposure to tobacco smoke contributes to about 34,000 premature heart disease deaths and 7,300 lung cancer deaths each year. And nonsmokers who have high blood pressure or high blood cholesterol have an even greater risk of developing heart disease when they’re exposed to secondhand smoke. This is because the chemicals emitted from cigarette smoke promote the development of plaque buildup in the arteries.</span></div>
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<span style="border-style: solid; border-width: 0px; box-sizing: inherit; font-weight: 700;"><span style="color: #cfe2f3;">Tip: Be firm with smokers that you do not want to be around environmental smoke—and keep children away from secondhand smoke. </span></span></div>
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<span style="color: #cfe2f3;">Follow these five tips and you’ll be doing your heart a favor. You’ll feel better and be able to stay active with a heart-healthy lifestyle.</span></div>
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dewihttp://www.blogger.com/profile/16187212759505268374noreply@blogger.com0