What You Need to Know About Cholesterol

Stay in control to help prevent heart disease, heart attack and stroke

(Family Features) Understanding and improving cholesterol is important for people of all ages, including children and teens. Maintaining healthy cholesterol levels can help keep your heart healthy and lower your chances of getting heart disease or having a stroke.

High cholesterol usually has no symptoms. In fact, about 38% of adults in the United States are diagnosed with high cholesterol, according to the American Heart Association. Understanding what cholesterol is, the role it plays, when to get screened and how to manage it are important aspects of protecting your overall health and prevent a heart attack or stroke.

Understanding Cholesterol
A waxy, fat-like substance created by the liver and consumed from meat, poultry and dairy products, cholesterol isn’t inherently bad for you. In fact, your body needs it to build cells and make vitamins and other hormones. However, too much cholesterol circulating in the blood can pose a problem.

The two types of cholesterol are low-density lipoprotein (LDL), which is considered “bad,” and high-density lipoprotein (HDL), which can be thought of as “good” cholesterol. Too much of the “bad” kind, or not enough of the “good,” increases the risk of cholesterol slowly building up in the inner walls of the arteries that feed the heart and brain.

Cholesterol can join with other substances to form a thick, hard deposit on the inside of the arteries called plaque. This can narrow the arteries and make them less flexible – a condition known as atherosclerosis. If a blood clot forms, it may be more likely to get stuck in one of these narrowed arteries, resulting in a heart attack or stroke.

Understanding Risk
Your body naturally produces all the LDL it needs. An unhealthy lifestyle can make your body produce more LDL than required. Behaviors that may negatively affect your cholesterol levels include lack of physical activity, obesity, eating an unhealthy diet and smoking or exposure to tobacco smoke.

In addition to unhealthy habits, which are the cause of high LDL cholesterol for most people, some people inherit genes from their parents or grandparents – called familial hypercholesterolemia (FH) – that cause them to have too much cholesterol and can lead to premature atherosclerotic heart disease. If you have a family history of FH or problems related to high cholesterol, it’s important to get your levels checked.

Getting Cholesterol Checked
Adults age 20 and older should have their cholesterol and other traditional risk factors checked every 4-6 years as long as their risk remains low. After age 40, your health care professional will use an equation to calculate your 10-year risk of heart attack or stroke. People with cardiovascular disease, and those at elevated risk, may need their cholesterol and other risk factors assessed more often.

Managing Cholesterol
If you have high cholesterol, understanding your risk for heart disease and stroke is one of the most important things you can do, along with taking steps to lower your cholesterol.

Often, simply changing certain behaviors can help bring your numbers into line. Eating a heart-healthy diet that emphasizes fruits, vegetables, whole grains, lean or plant-based protein, fish and nuts while limiting red and processed meats, sodium and sugar-sweetened foods and beverages is one of the best ways to lower your cholesterol. While grocery shopping, look for the American Heart Association’s Heart-Check mark to help identify foods that can be part of an overall healthy eating pattern.

Other lifestyle changes include losing weight, quitting smoking and becoming more physically active, as a sedentary lifestyle can lower HDL. To help lower both cholesterol and high blood pressure, experts recommend at least 150 minutes of moderate-intensity aerobic exercise a week, such as walking, biking or swimming.

For some people, lifestyle changes may prevent or manage unhealthy cholesterol levels. For others, medication may also be needed. Work with your doctor to develop a treatment plan that’s right for you. If medication is required, be sure to take it as prescribed.

Controlling your cholesterol may be easier than you think. Learn more about managing your cholesterol at heart.org/cholesterol.

 

Photos courtesy of Getty Images

 

SOURCE:
American Heart Association

Healthy Winter Habits: Maintain your health through the colder months

Maintain Your Health

(Family Features) Another cough and cold season calls for healthy preparation, and while there may not be a foolproof plan for escaping pesky germs, taking preventive steps and practicing self-care can help protect your health.

You can catch a cold or flu any time of the year, but they seem more common during the cooler months.

“As much as we all would love a quick cure for the common cold, unfortunately, that doesn't exist,” said Ian K. Smith, MD. “However, there are many options one can try to relieve cold and flu symptoms, including over-the-counter medications. These medications can provide fast and much-needed relief.”

Reduce the chances you’ll contract a serious illness this cold season by following these tips from the experts at Mucinex:

Make handwashing a priority. Preventive measures like washing your hands often can significantly lower your odds of getting sick. In fact, handwashing is such a powerful tool against germs that the Centers for Disease Control and Prevention compared it to a “do-it-yourself vaccine.” Wash regularly with soap and water for about 20 seconds, especially when handling food, caring for someone sick, or after using the restroom.

Get your flu shot. The CDC recommends getting a yearly flu vaccine to protect yourself from flu viruses. Ideally, everyone 6 months and older should get one, especially anyone at high risk for flu complications due to underlying conditions or other factors.

Make overall wellness a way of life. Adopting healthy everyday habits means your body is in better condition to fight off potential attacks by germs and combat an illness more effectively if you do get sick. A well-balanced diet that includes moderate portions from each of the major food groups can help ensure you’re getting the nutrition and nutrients your body needs. Staying physically active can help promote a stronger immune system. Getting enough sleep and making sure you’re drinking enough water can also ensure your body is ready for whatever the season brings.

Stock up on necessary supplies. If you do get sick, the best place for you is at home, where you can nurse yourself back to health. That means having the essentials on hand, like over-the-counter medications to treat uncomfortable cold and flu symptoms. Be sure to check last year’s leftovers, as some may have expired. A shopping list to fight the common cold and flu symptoms should include pain relievers, fever reducers, decongestants, antihistamines, throat lozenges, and cough suppressants, as well as plenty of facial tissue, a working thermometer, humidifier, and more. Also, update your supply of hand sanitizer and disinfecting cleaners and sprays to protect family members in your home.

Relieve bothersome symptoms. When you’re under the weather, treating your symptoms gives you a reprieve and lets your body rest so you can get back to feeling better. A cough is a common cold symptom, and relieving chest congestion that causes you to cough frequently can make a big difference. An option like Mucinex Extended-Release Bi-Layer Tablets, with the No. 1 pharmacist-recommended expectorant, is clinically proven to relieve chest congestion and thin and loosen mucus to make your cough more productive for up to 12 hours. If symptoms persist, contact your health care professional.

Do your part to prevent the spreading of germs. If you do get sick, know you can take steps to protect those around you. Simple acts like covering your nose and mouth with a tissue when you cough or sneeze and using your elbow if you don’t have a tissue can be effective in preventing the spread of germs. It’s also important to wash your hands well and keep a distance from others to help prevent the spread of your illness.

Find more advice for preventing illness and protecting yourself during this cough and cold season at Mucinex.com.

Fight Congestion Like a Pro

When you have a cough, you’ll try just about anything to feel better. Over-the-counter medications such as decongestants and some lifestyle habits can make a difference.

Nasal decongestants that include the ingredient phenylephrine or pseudoephedrine work by constricting blood vessels, which allows more air to pass freely through your nose. This leads to drier nasal tissues and less mucus draining down the back of your throat. Reducing postnasal drip means you’ll cough less often and experience less pain and soreness in your throat.

As decongestants constrict your blood vessels, other symptoms like sinus pressure and a stuffy nose also tend to improve. If you take a multi-symptom cough medicine, you can reap the benefits of a decongestant plus an expectorant to loosen mucus, a cough suppressant to minimize coughing and a pain reliever for any throat or sinus pain.

Lifestyle habits can also go a long way toward easing cough symptoms on their own or paired with medication.

• Stay hydrated. Drinking plenty of water or other fluids helps thin the mucus in your chest.
• Suck a lozenge. Let a lozenge dissolve in your mouth to soothe your throat and ease a tickling, dry cough.
• Use a humidifier. Dry air can worsen throat pain and coughing. A humidifier can help by moistening the air you breathe.
• Rest. Skimping on rest when you have a cough or cold can make healing harder. Allow yourself to relax and sleep as needed.

(Photos courtesy of Getty Images)

 

SOURCE:
Mucinex

5 Steps to Sleep Better and Improve Heart Health

(Family Features) There’s more to maintaining a healthy heart than just eating right and exercising regularly. While these practices play an important role in both cardiovascular and overall health and well-being, getting a good night’s sleep is also key.

However, more than 1 in 3 adults in the United States are not getting the recommended 7-9 hours of sleep per night, according to the Centers for Disease Control and Prevention (CDC). In addition to increasing the risk for cardiovascular conditions like high blood pressure, heart disease, heart attack, and stroke, lack of sleep may also put people at risk of depression, cognitive decline, diabetes, and obesity.

“We know that people who get adequate sleep manage other health factors better as well, such as weight, blood sugar, and blood pressure,” said Donald M. Lloyd-Jones, M.D., Sc.M., FAHA, past volunteer president of the American Heart Association and chair of the department of preventive medicine, the Eileen M. Foell Professor of Heart Research and professor of preventive medicine, medicine, and pediatrics at Northwestern University’s Feinberg School of Medicine. “The American Heart Association added sleep to the list of factors that support optimal cardiovascular health. We call these Life’s Essential 8, and they include: eating a healthy diet, not smoking or vaping, being physically active, and getting adequate sleep along with controlling your blood pressure and maintaining healthy levels of cholesterol and lipids, healthy blood sugar levels, and a healthy weight.”

Education about healthy heart habits from the American Heart Association is nationally supported by Elevance Health Foundation. Some practices to improve sleep health and impact heart health include:

Avoid Food and Beverage Close to Bedtime
To help reduce sleep disruptions caused by food, avoid late dinners and minimize fatty and spicy foods. Similarly, keep an eye on caffeine intake and avoid it later in the day.

Exercise Regularly
Physical activity can have a noticeable impact on overall health and wellness but can also make it easier to sleep at night. However, exercising too close to bedtime may hinder your body’s ability to settle; aim to have your workout complete at least four hours before bed.

Establish a Bedtime Routine
Getting a good night’s rest often requires getting into a routine. Start by setting an alarm to indicate it’s time to start winding down. Rather than heading straight to bed, create a to-do list for the following day and knock out a few small chores. Then consider implementing a calming activity like meditating, journaling, or reading (not on a tablet or smartphone) before drifting off to sleep. Also set an alarm to wake up each morning, even on weekends, and avoid hitting the snooze button.

Create a Comfortable Sleep Space
The ideal space for sleeping is dark, quiet, and a comfortable temperature, typically around 65 F depending on the individual. Use room-darkening curtains or a sleep mask to block light and ear plugs, a fan, or a white noise machine to help drown out distracting noises. Remember, using your bed only for sleep and sex can help establish a strong mental association between your bed and sleep.

Avoid Tech Before Bed
The bright light of televisions, computers, and smartphones can mess with your Circadian rhythm and keep you alert when you should be winding down. Try logging off electronic devices at least one hour before bedtime and use the “do not disturb” function to avoid waking up to your phone throughout the night. Better yet, charge devices away from your bed or in another room entirely.

Find more tips to create healthy sleep habits at Heart.org.

Photo courtesy of Getty Images

SOURCE:
American Heart Association

Sleep is Good Medicine: 11 tips for healthier sleep

(Family Features) Sleep can sometimes feel like self-care that can wait or a reward you need to earn. However, the opposite is true. When it comes to your health, sleep is just as important as physical activity and nutrition.

While you sleep, your body is busy healing and repairing itself, learning, and actively preventing chronic diseases. For most adults, getting healthy sleep means sleeping for at least 7 hours each night without waking up frequently, going to bed and waking up at roughly the exact times each day, and waking up feeling refreshed. Healthy sleep helps the body boost immunity, manage weight, reduce stress, and lower the risk of chronic diseases such as diabetes, cancer, heart disease, and Alzheimer’s disease.

“We know chronic insufficient sleep can have a detrimental impact on personal health and increase the risk of many diseases,” said Jennifer L. Martin, a licensed clinical psychologist, and professor of medicine at the David Geffen School of Medicine at UCLA. “Healthy sleep is also important for mood regulation and mental health, helping to reduce the risk of problems such as anxiety and depression.”

However, according to the Centers for Disease Control and Prevention, about 1 in 3 adults in the United States report getting less than 7 hours of sleep per night. Your daily routine – what you eat and drink, the medications you take, how you schedule your days, and how you spend your evenings – can significantly impact the quality and duration of your sleep.

These tips from the American Academy of Sleep Medicine’s “Sleep Is Good Medicine” campaign – which aims to emphasize sleep as a key pillar of health, equivalent to nutrition and exercise – can help you create a healthy sleep routine to improve your health today and in the long run.

• Keep a consistent sleep schedule. Get up at the same time every day, even on weekends and during vacations.

• Set a bedtime early enough to get at least 7 hours of sleep each night.

• Use your bed only for sleep and sex, or when you are sick. Watch TV and work outside the bedroom.

• Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature.

• Reduce fluid intake before bedtime.

• Turn off electronic devices at least 30 minutes before bedtime.

• Don’t eat a large meal before bedtime. If you are hungry at night, eat a light, healthy snack.

• Avoid drinking caffeine in the afternoon or evening.

• If you don’t fall asleep after 20 minutes, get out of bed. Do a quiet activity without a lot of light.

• Avoid alcohol before bedtime.

• Keep a sleep diary. Over a two-week period, track when you go to bed each day, wake during the night, and wake in the morning. Also follow when you exercise, nap, take medication or have caffeine or alcohol.

Even if you don’t think you have a sleep problem, talk to your doctor about your sleep and share your sleep diary. Together, you can figure out what healthy sleep looks like for you and how to get it. This can help prevent sleep difficulties before they become harder to treat.

Learn more about the role sleep plays in your health and find more tips to help improve your sleep habits at sleepisgoodmedicine.com.

Photos courtesy of Getty Images
SOURCE:
American Academy of Sleep Medicine

Eating Disorders During the College Years: College life can lead to developing and relapsing eating disorders

(Family Features) Sending kids off to college can be anxiety-inducing for students and parents alike. Between newfound freedom, increased workloads, reduced structure, academic competition, increased social comparison, and the miles away from home, life as an undergrad is often largely uncharted territory.

Even before COVID-19 and the surge of associated mental health challenges, researchers revealed some startling insight on college students' mental health. One study, led by researchers at the University of Oxford, found one-third of college freshmen are coping with anxiety and depression at the start of the school year, and those numbers increase as the year progresses.

As if that weren’t enough, the college years also tend to intersect with the onset of most mental health conditions. Half of all cases begin by the age of 14 while 75% of lifetime mental illnesses present by the age of 24, according to research published in the “Archives of General Psychiatry,” with some of the most dangerous and prevalent mental health conditions on college campuses being eating disorders.

Navigating Mental Health Disorders

Trying to help young adults navigate their first real taste of “independence” – especially if you’re miles apart – can be a daunting task for parents. While the COVID-19 pandemic exacerbated many mental health conditions, it also helped make mental health awareness more of a household topic. Now, there are helpful resources for parents and students and less stigma attached to mental health diagnoses, so neither those with eating disorders nor their loved ones have to struggle alone.

Additionally, most people with eating disorders also struggle with other mental health conditions, such as anxiety, depression or ADHD. Managing a mental health condition is rarely easy and doing so in an unfamiliar environment – often without a proper diagnosis – can be especially difficult. By becoming familiar with the early behavioral, emotional and physical warning signs of eating disorders, parents may be better able to spot students’ problematic relationships with food and make early intervention a priority before symptoms spiral out of control.

Eating Disorders on the Rise

The unique convergence of environmental triggers, academic stress, and neurological development during the college years makes students a high-risk population for the development of mental health conditions with eating disorders being some of the most common. The prevalence of eating disorders among college students was stable from 2009-2018, but increased sharply in 2021 for both women and men, according to a study published in “Nutrients.”

Signs of Trouble

Recognizing a college student’s eating disorder can be particularly difficult, especially when students are away from home and attending school. Until it has progressed significantly, someone with an eating disorder may be quite effective at hiding it from others.

While different eating disorders present different symptoms, some common overarching signs that may suggest a problem include:

• Increased interest in dieting
• Excessive monitoring of food intake or weight
• Frequent negative comments about body image
• Poor eating habits, such as skipping meals or bingeing
• Rigid or excessive exercise schedules
• Significant changes in weight (loss or gain)
• Social withdrawal
• Changes in mood or behavior

Early Intervention

Early intervention can play a critical role in effective treatment of an eating disorder, but many families struggle with finding a treatment program that allows a college student to continue coursework while taking steps to improve health.

“A delay in eating disorder treatment can negatively impact the likelihood of recovery and increase the duration of the condition, needlessly prolonging suffering,” said Heather Russo, chief clinical officer for Alsana, a national eating recovery community that serves adult clients of all genders through in-person and virtual programs. “Parents of college students must be aware of the risks and triggers young adults face during these vulnerable years so they can help address issues and early warning signs as they arise.”

An option like Alsana’s Adaptive Care Model is a holistic approach to treatment that strives to create an inspiring healing experience and focuses on the patient’s total health through five core areas, including medical treatment, nutrition, movement, therapy, and developing a stronger sense of self-purpose.

This customized approach to treatment is available to students who seek flexible scheduling options, allowing them to get help remotely or on an outpatient basis.

“Because eating disorders touch so many facets of a person’s life, treatment must address healing for the whole person in order for it to be effective, sustainable, and nourishing,” Russo said.

Learn more about eating disorder treatment options that can help your student develop a healthier relationship with food at alsana.com.

 

Evaluating an Eating Disorder

If you’ve noticed some changes in your college student but can’t put your finger on exactly what’s wrong, an eating disorder could be to blame. Pinpointing a problem is the first step toward effective treatment.

If you’re concerned your college student might have an eating disorder, considering the answers to these questions, discussing them together, and talking with a doctor can help put your loved one on a path toward recovery. Or, if your student tends to be more private, ask them to take a survey to learn more about the likelihood of an eating disorder at alsana.com/survey.

• Do you attempt to restrict calories or foods?
• Do you make yourself sick because you feel uncomfortably full?
• Do you worry you have lost control over how much you eat?
• Have you recently lost more than 14 pounds in a three-month period?
• Do you believe yourself to be “fat” when others say you are too thin?
• Would you say food dominates your life?

 

Photos courtesy of Getty Images

 

SOURCE:
Alsana

8 Essentials for a Healthy Heart

(Family Features) Cardiovascular disease is the No. 1 cause of death in the United States and globally. Studies throughout the past two decades indicate more than 80% of all cardiovascular events may be prevented by a healthy lifestyle and management of risk factors.

To help Americans measure their cardiovascular health and make meaningful lifestyle changes, the American Heart Association introduced Life’s Essential 8, a checklist that explains eight habits and health measures that affect heart and brain health and overall well-being.

The checklist incorporates knowledge gained from more than 2,400 scientific papers on cardiovascular health published since it was initially introduced as Life’s Simple 7 more than a decade ago. It has been expanded to apply to anyone age 2 and older, and now includes sleep as the eighth cardiovascular health component, reflecting findings that healthy sleep is essential for optimal heart and brain health.

“The idea of optimal cardiovascular health is important because it gives people positive goals to work toward at any stage of life,” said Donald M. Lloyd-Jones, M.D., Sc.M., EAHA, president of the American Heart Association and chair of the department of preventive medicine at Northwestern University’s Feinberg School of Medicine. “We felt it was the right time to conduct a comprehensive review of the latest research to refine the existing metrics and consider any new metrics that add value to assessing cardiovascular health for all people.”

Start making positive changes to improve your heart and brain health with these eight essential steps:

Eat Better
The checklist offers a simple questionnaire to assess your eating pattern. A heart-healthy diet encompasses a high intake of fruits, vegetables, nuts, and legumes; whole grains and fat-free and low-fat dairy; lean protein; and low intake of sodium, red and processed meats, and sweetened foods and drinks. Eat whole foods and rely on healthy non-tropical oils (like olive and canola) for cooking.

Get Active
For most adults, the target level of moderate physical activity (such as walking) is 150 minutes or more per week or 75 minutes per week of vigorous-intensity physical activity. Kids ages 6 and older need 1 hour or more of play and structured activities per day.

Quit Tobacco and Nicotine
Nicotine makes your heart rate and blood pressure skyrocket while carbon monoxide and tobacco rob your heart, brain, and arteries of oxygen. There are about 4,000 chemical components found in cigarettes; at least 250 of them are harmful to your health. Reducing your health risk means eliminating exposure to any form of nicotine, including cigarettes, e-cigarettes, and vaping devices, as well as limiting your exposure to secondhand smoke.

Get Adequate Sleep
Getting a good night’s sleep is vital to cardiovascular health. Measured by average hours of sleep per night, the optimal level is 7-9 hours daily for adults. Ideal daily sleep ranges for children are 10-16 hours per 24 hours for ages 5 and younger; 9-12 hours for ages 6-12; and 8-10 hours for ages 13-18.

Maintain a Healthy Body Weight
Although the measure of body mass index (BMI) is not a perfect metric, it is easily calculated and widely available; therefore, BMI remains a reasonable gauge to assess weight categories that may lead to health problems. A BMI of 18.5-24.9 is associated with the highest levels of cardiovascular health.

Manage Cholesterol Levels
Non-HDL (“bad”) cholesterol, rather than total cholesterol, is a reasonable predictor of cardiovascular risk. Non-HDL cholesterol can be measured without fasting, which means it can be assessed at any time of day and reliably calculated.

Manage Blood Glucose
When there is not enough insulin or the body does not use insulin efficiently, blood glucose levels accumulate in the bloodstream. Hemoglobin A1c readings measure your long-term blood glucose control. A normal A1c is below 5.7%; between 5.7%-6.4% indicates pre-diabetes.

Understand Blood Pressure Readings
Optimal blood pressure is less than 120/80 mm Hg while hypertension is defined as a 130-139 mm Hg systolic pressure (the top number in a reading) or 80-89 mm Hg diastolic pressure (bottom number).

For more ideas to achieve optimal cardiovascular health, or to assess your health and lifestyle risks, visit heart.org/lifes8.

 

Photo courtesy of Getty Images

 

SOURCE:
American Heart Association

The Unseen Mental Health Effects of the Pandemic: Eating disorders are on the rise and treatment can help

(Family Features) Since the beginning of the COVID-19 pandemic, increases in mental health issues have been widely documented. While diagnoses like anxiety and depression are more common, other problems, such as eating disorders, have not been discussed as frequently.

Eating disorders have also increased in the past two years and can be life-threatening, especially if left untreated. Today there are more treatment options available and more access to care for those who need help.

“Eating disorders are on the rise, and medical science is advancing in this area to continually improve treatment outcomes,” said Dr. Margherita Mascolo, chief medical officer at Alsana, a leading eating recovery community and treatment provider. “Our patients consistently report a decrease in eating disorder symptoms after treatment, and just as importantly, our survey data shows they also report a much better quality of life post-treatment. This data is very encouraging for patients and their families.”

Eating disorders affect people of all ages, genders, ethnicities, races, and socioeconomic statuses. An estimated 20 million women and 10 million men in the United States have an eating disorder, and by 2030, there will be a 5% increase in the number of people with eating disorders, according to the Academy for Eating Disorders.

One of the challenges in treating eating disorders is finding treatment options and models of care that work with individual needs and schedules. For example, college athletes, young mothers, and women with careers all have distinctly different lifestyles, so a one-size-fits-all approach to treatment is impractical and unlikely to succeed.

One potential solution is an approach that treats the whole person, such as The Adaptive Care Model at Alsana, which meets clients where they are in recovery. This holistic approach strives to create an inspiring healing experience that focuses on the patient’s total health. Creating a compassionate community of care is key to this treatment model. The program is based on five core areas:

Medical Treatment

Someone working to overcome an eating disorder must build health resilience and establish a physical foundation for recovery. A collaborative and compassionate approach allows for your medical issues to be monitored and addressed by specialty-trained physicians. The medical dimension seeks to empower you by educating you on the organic causes of your symptoms and how to overcome them.

Relational

Exploring and growing your own sense of purpose and self-expression can empower you to connect on a deeper level with yourself, others, and your sense of purpose or true calling. This means rediscovering your true self, feeling confident in expressing your potential, and working toward your goals. Instilling hope, inspiration, and motivation along your healing journey can provide you with the tools and knowledge to thrive long after completing treatment so you have a positive outlook for the future.

Nutrition

Proper nutrition plays an important role in recovery, as you must learn to balance nourishment and pleasure on a physical and emotional level to restore a nurturing relationship between food and your body. Guidance and exposure to balanced food choices and real-life eating experiences helps build confidence and promotes enjoyment of meal experiences, not just the food itself.

Movement

Physical activity can be healing for both the mind and body. Listening and responding to the body creates a strong foundation of body awareness. Movement is an avenue toward achieving optimal health, but it’s also a way to learn to appreciate and connect with your body on a deeper level.

Therapeutic

Through therapy, you can work to heal from trauma, negative feelings, fears, and challenges that may be standing in the way of recovery. Practices that treat the person (not the disorder) can prove effective.

No treatment plan is one-size-fits-all, and finding the right care is essential to recovery.  

“Focusing on the patient’s total health is an innovative treatment model that is proving effective,” Mascolo said. “Our caregivers provide personalized care, compassion and support to complement the medical, nutritional, and psychological therapies in a holistic treatment model.”

Find more information about eating disorders and available treatments at alsana.com.

How to Identify an Eating Disorder

The first step in effective treatment is identifying a problem. Discussing the answers to these questions with your doctor may help you pinpoint an eating disorder and get you on the path toward recovery. Take the survey to find out if you may have an eating disorder at alsana.com/survey.

1. Do you attempt to restrict calories or foods?
2. Do you make yourself sick because you feel uncomfortably full?
3. Do you worry you have lost control over how much you eat?
4. Have you recently lost more than one stone in a three-month period?
5. Do you believe yourself to be “fat” when others say you are too thin?
6. Would you say food dominates your life?

Photos courtesy of Getty Images
SOURCE:
Alsana

Understanding Financial Infidelity and Its Effect on Relationships

(Family Features) Infidelity and deception can take many forms in a relationship, including some that have nothing to do with romance at all. One example is financial infidelity, where deceptions are reported in nearly half of relationships where finances are combined.

Among people who have combined finances with a partner, 2 in 5 (43%) confessed to committing an act of financial deception in a current or past relationship, according to a survey conducted by the National Endowment for Financial Education (NEFE). What’s more, 85% of those who reported a financial deception acknowledged the indiscretion affected the relationship in some way.

“When you comingle finances in a relationship, you’re consenting to cooperation and transparency in your money management,” said Billy Hensley, Ph.D., president and CEO of NEFE. “Regardless of the severity of the act, financial deception can cause tremendous strain on couples – it leads to arguments, a breakdown of trust and, in some cases, separation or even divorce.”

Understanding Financial Infidelity

A financial infidelity is an act of deception by one partner in a relationship where finances are combined. Examples include hiding purchases, money, or accounts, or lying about the amount of income earned and debt owed.

More than one-third (39%) of U.S. adults who have combined finances in a current or past relationship admitted to hiding a purchase, bank account, statement, bill, or cash from their partner, and about 1 in 5 (21%) admitted to lying to a partner or spouse about finances, the amount of debt they owe or the amount of money they earn.

Reasons for Financial Deception

A lack of communication and conflicting life or financial values may often be the root causes of financial deception, but U.S. adults also revealed other reasons for deceit with money. More than one-third (38%) said even though they are in a committed relationship, they believe some aspects of their finances should remain private. Meanwhile, another 33% were embarrassed or fearful about their finances and didn’t want their partner to know.

Fear of disapproval by a partner is also a powerful force, regardless of whether financial discussions are happening in the relationship. For example, 34% of U.S. adults who admitted to financial deception in a relationship with combined finances said they feared disapproval by their partner given discussions of finances had already occurred while 27% feared disapproval by a partner in a relationship where discussions about finances had not yet occurred.

How Financial Deception Affects Couples

Like other forms of infidelity, financial cheating can wreak havoc on a relationship, including arguments, loss of trust, less privacy, separating combined finances and even divorce. However, those who have been there offered some insight into positive repercussions, too, such as growing closer together and learning to communicate proactively.

Signs of Financial Infidelity

You may discover your partner is cheating financially when you come across a receipt or piece of paper indicating a purchase you don’t recognize or find your partner defensive or withdrawn in conversations about money. A deceptive partner may attempt to intercept bills via mail or email before you see them or remove the itemization of purchases on bills.

Learn more and find the full poll on financial deception at nefe.org.

Coming Clean

How to recover from financial deception

Whether you’ve caught your partner cheating when it comes to money, or you’re the one in the spotlight after making some financial transgressions, there are some steps you can take together to rebuild trust.

1. Be realistic in your expectations. Understand successfully rebuilding trust will take time, sustained transparency and commitment to shared goals, and increased communication.

2. Commit to open communication. While the conversations may be stressful, the key is to focus on understanding why the financial deception occurred and what you can do, together, moving forward.

“When 2 in 5 people admit to committing financial deception in a relationship where money is combined, it highlights the need for greater communication and a deeper understanding of who your partner is financially,” Hensley said.

3. Create goals and ground rules together. Finding areas of compromise can help you get on the path toward rebuilding trust. That might mean having separate personal accounts while maintaining a joint account for household expenses, or you might create separate accounts completely with each of you paying an equitable share of household expenses.

You could also establish guidelines you can both abide by, such as agreeing that neither will make a large purchase, such as items over $100, without discussing it together.

Photos courtesy of Getty Images

SOURCE:
National Endowment for Financial Education

5 Healthy Habits to Help Reduce Stress

(Family Features) Between work, family obligations, and a constantly changing world, people in the United States are stressed. In fact, U.S. workers are among the most stressed in the world, according to a State of the Global Workplace study. While some stress is unavoidable and can be good for you, constant or chronic stress can have real consequences for your mental and physical health.

Chronic stress can increase your lifetime risk of heart disease and stroke. It can also lead to unhealthy habits like overeating, physical inactivity, and smoking while also increasing risk factors, including high blood pressure, depression, and anxiety. However, a scientific statement from the American Heart Association shows reducing stress and cultivating a positive mindset can improve health and well-being.

To help people understand the connection between stress and physical health, the American Heart Association offers these science-backed insights to help reduce chronic stress.

Stay Active
Exercise is one of the easiest ways to keep your body healthy and release stress. Physical activity is linked to a lower risk of diseases, stronger bones and muscles, improved mental health and cognitive function, and a lower risk of depression. It can also help increase energy and improve the quality of sleep. The American Heart Association recommends adults get at least 150 minutes per week of moderate-intensity activity, 75 minutes of vigorous activity, or a combination.

Meditate
Incorporate meditation and mindfulness practices into your day to give yourself a few minutes to create some distance from daily stress. Some studies show meditation can reduce blood pressure, improve sleep, support the immune system and increase your ability to process information.

Practice Positivity
A positive mindset can improve overall health. Studies show a positive mindset can help you live longer, and happy individuals tend to sleep better, exercise more, eat better, and not smoke. Practice positive self-talk to help you stay calm. Instead of saying, “everything is going wrong,” re-frame the situation and remind yourself “I can handle this if I take it one step at a time.”

Show Gratitude
Gratitude – or thankfulness – is a powerful tool that can reduce levels of depression and anxiety and improve sleep. Start by simply writing down three things you’re grateful for each day.

Find a Furry Friend
Having a pet may help you get more fit; lower stress, blood pressure, cholesterol, and blood sugar; and boost overall happiness and well-being. When you see, touch, hear or talk to companion animals, you may feel a sense of goodwill, joy, nurturing, and happiness. At the same time, stress hormones are suppressed. Dog ownership is also associated with a lower risk of depression, according to research published by the American Heart Association.

Find more stress-management tips at Heart.org/stress.

Stress 101
Understanding stress is an important step in managing and reducing it. Consider these things to know about stress and how it could affect your life:

• Today, 1 in 3 adults in the U.S. report being worried or depressed.
• Higher levels of the stress hormone cortisol are linked to an increased risk of high blood pressure and cardiovascular events like heart disease and stroke.
• The top sources of stress are money, work, family responsibilities, and health concerns.
• Work-related stress is associated with a 40% increased risk of cardiovascular diseases like heart attack and stroke.

Photos courtesy of Getty Images
SOURCE:
American Heart Association

Clever Storage Ideas for Small Spaces

(Family Features) No matter how cramped and cluttered your living space may be, you can almost always find a spot or two for extra storage. It’s often just a matter of getting creative and utilizing a few clever solutions.

Consider these simple ideas to create some extra space in oft-used rooms:

Kitchen

• Metal rods with hanging hooks can create storage space on your blank walls. Use them to hang coffee cups, cooking utensils, dish towels or pots and pans.
• Magnetic strips mounted on the wall or the inside of a cabinet door can be a simple way to hang knives and free up counter space normally taken up by a knife block.
• If your countertop is cluttered with small spice containers and oil bottles, elevate them with a decorative cake stand. Place small jars below and top with pretty decanters and additional spices.
• If you’re using prime cabinet space for items you only use once a year, such as a holiday cake pans or a big serving bowl you pull out for parties, consider storing them in the attic or a closet instead.

Bathroom

• Instead of hanging just one towel bar on the back of the bathroom door, hang multiple to maximize your drying space.
• Most modern cabinetry has adjustable shelving. If you haven’t customized the heights of your shelving to accommodate different-sized bottles and containers, give it a try.
• A three-tiered fruit basket might seem perfect for the kitchen, but it’s also a handy way to store bathroom essentials right beside the sink.
• Flour and sugar canisters can also be repurposed in the bathroom to keep makeup, toiletries, cleaning supplies, and soaps contained. Make sure to buy bins that stack easily.

Bedroom

• Nix those nightstands and hang small shelves on either side of the bed. This cuts down on the clutter you can keep and makes cleaning underneath a breeze.
• Rolling bins that fit under the bed are perfect for storing linens, out-of-season clothing and children’s toys. They’re also the perfect way to slide building block projects out of sight without destroying your child’s latest masterpiece.  
• Closets with a single hanging rod are one of the biggest space-wasters in the bedroom. Double their storage capacity by hanging a second rod or shelf below shorter jackets and shirts.

Find more ideas to maximize your space at eLivingtoday.com.

 

Photo courtesy of Unsplash

SOURCE:
Family Features

Prioritize Self-Care for a Brighter Future

(Family Features) When so much of the world is beyond your control, it’s easy to become anxious or overwhelmed trying to take care of everyone and everything. Making self-care a priority allows you to take charge and protect your own mental and physical wellness.

For many people, self-care gets neglected while other needs and obligations move to the forefront. That’s why being intentional and getting organized can help put you on a better path.

“A steady schedule is a healthy schedule,” said Jackie Michaels, a vocalist, songwriter, actress, and author who shares her own journey to help others learn how to appreciate life by encouraging self-care, self-love, and healing. “Set intentional goals to realign your life and create time for yourself to accomplish your goals.”

Michaels offers these words of wisdom to those who are just beginning their journey of intentional self-care.

Take advantage of the energy of the moon. A new moon is an ideal time to contemplate and plan for the future, as its path toward light and energy can align with your progress toward a milestone or goal. Conversely, a full moon’s expansive positive energy is thought to help amplify both conscious and sub-conscious thoughts for productive meditation. As the moon wanes, this is a time for reflection, shedding what hinders your progress as you prepare for another fresh start with the return of a new moon.

Make time for yourself to find balance. In today’s busy world, this advice can be much easier said than done, but that’s why Michaels recommends arming yourself with tools that can help. For example, the Love Me Right Self-Care Journal and Planner can help you set boundaries for yourself and others. You can use the calendar to set and take necessary breaks from time to time as a step toward self-care management.

Relax and release before starting a new week. Each week is an opportunity for a fresh start. Take time over the weekend to mentally rest and recharge, paying attention to areas of growth and accomplishment. It’s also helpful to be intentional about letting go of disappointments and missteps from the week behind you and focus your mental energy on how to continue progressing toward your goals.

Make every effort count. When time is precious, there’s little room for lackluster effort. While you may not be able to realistically put everything into all that you do, you’ll likely discover a pattern of greater success in the activities where you invest yourself more deeply. Ultimately, you may find it easier to pass on activities that don’t pique your interest enough to command your full energy.

Recognize there’s no guilt in putting yourself first. Think about what you give to your friends, work, and other external forces in life. When your effort is limited, chances are your results are, too. The same applies when you’re working on yourself. If you only give what energy is leftover after giving to everyone and everything else, you’re not likely to achieve the results you desire. Understanding that giving all of yourself is the only way to reach what you aspire is the first step toward letting go of the guilt you may feel when you make yourself and your own time the first priority.

Give yourself credit and acknowledge your achievements. When you’re busy chasing your goals and dreams, it’s easy to lose sight of what you’ve already accomplished. Take time to celebrate victories and be proud of what you have accomplished. Also remember acknowledging milestones and progress toward bigger, long-term goals can help keep you motivated and determined to reach the finish line.

Find more inspiration for your self-care journey at jackiemichaels.com/love-me-right.

Photos courtesy of Getty Images
SOURCE:
Jackie Michaels

5 Trends Pointing to More Americans Seeking Mental Health Care

(Family Features) As the COVID-19 pandemic has evolved, many Americans' mental health has been negatively impacted by new and increased pressures and worries. In fact, more than 42% of adults in the United States reported symptoms of anxiety or depression in 2020, an increase of 93% over 2019, according to U.S. Census Bureau data.

This shift is reflected in mental health appointment bookings made using Zocdoc, a free platform where people can find and book in-person or virtual health care appointments across more than 200 specialties. Between January 2021 and January 2022, there was a 77% increase in mental health specialty bookings, a significantly higher number than the prior year’s 11% year-over-year growth.

To explore how Americans are seeking care for their mental health needs, the digital healthcare marketplace compiled “A Year in Mental Health Care,” a comprehensive data analysis of mental health appointment booking trends from January 2021-January 2022. This analysis found these trends:

Virtual Visits are Here to Stay
The increased availability of virtual appointments has made mental health care more convenient and accessible during a challenging time. Whether home or away, virtual care is here to stay and seems likely to remain the way most people receive mental health care; this is a sharp contrast to other specialties where the future of health care is primarily in-person. In fact, in the last year, virtual mental health specialty bookings grew by 74%, and 88% of mental health appointments were virtual in January 2022.

Kids are Seeking More Mental Health Care
Pediatric depression and anxiety have doubled during the pandemic, according to research published in “JAMA Pediatrics.” Reflecting a focus on care for the youngest Americans, between January 2021 and January 2022, children’s mental health appointment bookings grew by 81%, pediatric psychiatric medication review appointment bookings grew by 100%, pediatric depression and anxiety appointment bookings grew by 100% and adolescent mental health bookings grew by 114%.

People are Seeking New Ways to Manage Stress and Health
As the pandemic has evolved, weight gain and increases in alcohol consumption have become commonplace, and many people are experiencing increased stress, depression, and anxiety, according to research published by the American Psychological Association. However, a growing number of people are seeking professional help to address addiction or manage conditions such as depression and anxiety. In fact, alcoholism-related bookings grew by 43%, addiction-related appointment bookings grew by 67%, disordered eating bookings grew by 53%, mindful and intuitive eating bookings grew by 122%, anxiety-related appointment bookings grew by 86% and depression-related appointment bookings grew by 92% during the analysis period.

Families are Tackling Tough Times Together
Life has changed for many families since the onset of the pandemic. The combination of new and more significant stressors, less access to common stress-relieving activities, and fewer interactions with people outside the family have led to conflict among loved ones. A growing number of these people are seeking care with family therapy appointment bookings growing by 187% and relationship therapy appointment bookings growing by 146%.

Cognitive Behavioral Therapy (CBT) is the Fastest-Growing Therapy Type
During the past year, CBT, known for helping people change their thinking patterns, has grown in popularity more than any other therapy type with a 177% increase in appointment bookings. Other types of therapy appointment bookings have also increased, including analytical therapy (36%), behavioral therapy (75%), and Eye Movement Desensitization and Reprocessing therapy (118%).

For more information and to view the full data analysis, visit zocdoc.com.

Photo courtesy of Adobe Stock
SOURCE:
Zocdoc

Know Your Kidneys

How to prevent and manage kidney disease

(Family Features) You may not think much about your kidneys unless there’s a problem, but they play a vital role in your health.

Your kidneys continually filter your blood to remove extra fluid and waste, which is released from the body as urine. They also help control blood pressure and keep bones healthy. Consider this information from Know Your Kidneys, an education campaign from the American Kidney Fund, Boehringer Ingelheim and Otsuka, to understand how your kidneys work, how to protect them and help prevent kidney disease, which has no cure.

What is kidney disease?
Kidney disease means your kidneys are permanently damaged and do not work as they should. This lets extra fluid and waste flow back into your bloodstream instead of leaving your body as urine.

An estimated 37 million Americans are living with kidney disease, and 1 in 3 adults is at risk for the disease, according to the American Kidney Fund. Kidney disease typically does not have any symptoms until the late stages, so most people do not know they have it.

Who is at risk?
Kidney disease doesn’t discriminate; people of all backgrounds get it. However, multiple barriers contribute to inequity in kidney care, including systemic racial and ethnic biases, language and cultural differences, and where a person lives. These barriers make it more likely for certain people’s kidney disease to progress to kidney failure – the last stage of kidney disease. For example, Black Americans make up just 13% of the population, but they are 3.4 times more likely than white Americans to progress to kidney failure.

Other risk factors include diabetes, high blood pressure, hereditary causes or having a family history of the disease, being over the age of 60, obesity, and smoking. Talking with your doctor about these risk factors is an important step toward managing your kidney health. Being tested for kidney disease if you are at risk can help detect early problems.

What are the symptoms?
In the later stages of kidney disease, you may have symptoms like foot swelling, nausea, and fatigue. Other potential symptoms include itching, muscle cramps, changes in urine output, loss of appetite, trouble catching your breath, and problems sleeping.

Regular blood and urine tests can help monitor your kidney health. Ask your doctor to check your kidney function, and if the tests reveal concerns, work together to create a plan.

What are the treatment options?
There is no cure for kidney disease, but you can take actions and medicines to manage your condition and possibly help prevent the disease from progressing to kidney failure. Depending on the specific cause of your kidney problems, your doctor may suggest controlling your blood sugar, blood pressure, and cholesterol; eating healthy; quitting smoking, being more physically active, and maintaining a healthy weight. Medicines can also help control kidney disease for people with diabetes.

If kidney disease progresses to kidney failure, dialysis or a kidney transplant is required to survive.

How to advocate for kidney health
Dawn Edwards was just 23 when she developed kidney failure, reinforcing that kidney disease can affect anyone at any age. While Edwards juggles life with dialysis, she also regularly talks to newly diagnosed and high-risk patients.

“My advice is to learn as much as you can and have honest, frank discussions with your doctor,” Edwards said. “Learn about your treatment options, including the side effects of medications, and lifestyle changes that can manage your diabetes and high blood pressure and ultimately slow or stop the progression of kidney disease.”

For more information, visit KidneyFund.org/KnowYourKidneys.

Photo courtesy of Getty Images
 

SOURCE:
American Kidney Fund

How to Choose Quality Vitamins and Supplements

(Family Features) More than half of Americans take an over-the-counter vitamin or dietary supplement, but many may not realize that the quality of these products can vary greatly. Because supplements are not regulated by the Food and Drug Administration like other medicines, not all are quality products. When choosing a vitamin or other supplement, checking for independent verification can help ensure quality.

A recent study in the “Journal of Clinical Sleep Medicine” found that the amount of actual melatonin in 71% of supplements is off by a 10% margin, meaning that labels of many melatonin substances do not accurately reflect how much melatonin is in the pill. The study also found the amount of melatonin within pills in a single jar can vary by 465%. This incident illustrates the value of verification, which confirms what is on the label is what is in the bottle.

Measures of Quality
The following are some of the characteristics to consider when evaluating the quality of a dietary supplement:

• Positive Identification: There are products on the market that do not contain the ingredients indicated on the label. Tests by an independent third-party can confirm that what is on the label is in the bottle.
• Potency: It is crucial that ingredients are present in the right amount. Too little may have no effect on your health, while too much may be harmful.
• Purity: Unwanted ingredients can have a negative effect on health. Examples may include heavy metals, mold or mildew, and chemicals from pesticides.
• Performance: A pill or tablet must properly dissolve, or else ingredients cannot be absorbed by the body. In that case, it is more likely to pass through your system without any effect on your health.

Another example is saw palmetto extract, a supplement commonly used to support prostate health and help to reduce frequent urination. Studies indicate that not all saw palmetto products are the same. Differences in purity, potency, and quality among the various available saw palmetto products are thought to affect the usefulness of these supplements.

“As with any supplement, a consumer should look for the most reliable option,” said Ed Wyszumiala, head of the Dietary Supplement Verification Program at U.S. Pharmacopeia (USP). “Only consistent and quality saw palmetto extracts have been shown to be effective based on clinical research. Therefore, consumers seeking a quality dietary supplement can feel confident choosing products with third-party verification, such as Flomentum, the only saw palmetto extract supplement that has been independently verified by USP.”

How to Make Supplements Part of a Healthy Daily Routine
Following a few simple guidelines can make it easy to include supplements as part of your daily routine.

• Talk with your doctor or pharmacist before taking any supplements, as they may interact with your prescription medications.
• Do your homework on the manufacturer to make sure it is a reputable company that adheres to good manufacturing practices and does not appear to be the subject of frequent consumer complaints.
• Avoid companies making questionable claims about curing diseases and do your research on the science behind the products.
• Carefully follow the directions on the labels, so you take the supplement exactly as intended.

Tests by an independent third-party can confirm that what is on the label is in the bottle. Learn more about quality supplements and check whether your products are USP Verified at Quality-Supplements.org/Verified-Products.

 

Photo courtesy of Getty Images

Photo courtesy of  Pexels.com/Thesis

SOURCE:
U.S. Pharmacopeia

5 Ways to Incorporate Self-Care into Your Routine

(Family Features) Day-to-day life involves responsibilities that can lead many to feel overwhelmed. In fact, a survey from CNBC found more than half of U.S. women (53%) are experiencing burnout. To counter the stresses of everyday life, DOVE Chocolate recommends these tips to show yourself compassion and take time to nurture your ­well-being.

For more helpful ideas to take time for yourself, visit dovechocolate.com.

Try a New (or Old) Hobby

Setting aside “me time” can help you recharge and show yourself the compassion you show others while nurturing your interests. Create a list of things you’ve been telling yourself you’ll try, whether it’s starting to paint, trying a cooking class, or picking up a good book, and give yourself permission to take time to pursue your interests.

Incorporate a Treat into Your Day

When days feel long, incorporating a favorite treat can give you something to look forward to. This could be a phone call with a friend, catching up on your favorite show, or indulging in a favorite goodie like DOVE Chocolate Large PROMISES, which are three times the size of original Promises and come in Dark Chocolate and Peanut Butter and Milk Chocolate and Caramel varieties.

Spend Time Outdoors Whether setting aside time for an afternoon stroll or mixing up your morning commute by walking, time spent outdoors can provide benefits for your well-being. In fact, spending time in nature has been shown to decrease feelings of loneliness and can have a positive impact on mood.

Block Off Your Calendar

Getting caught up in day-to-day responsibilities is easy, and many feel the burden of obligations to family, work, and communities. Remember you also have an obligation to yourself and your well-being, so be intentional by setting aside time for yourself without other distractions. Whether it’s taking time off work or making plans for a vacation or staycation, nurture yourself the way you care for those around you.

Start a Routine
Starting (or ending) your day with a self-care routine can be a relaxing practice that helps you reinforce your wellness and values. Your routine can incorporate skincare, gratitude practice, or mindfulness techniques – anything that makes you feel grounded as a manageable addition to your day. 

Photos courtesy of Adobe Stock and Cleyder Duque

SOURCE:
Dove Chocolate