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Stress is a natural, often unavoidable part of life. It’s the body's response to any situation or challenge that requires adaptation. Whether it’s the excitement of a job promotion, the challenges of raising children, or the heartache of losing a loved one, stress arises as people navigate the complexities of life. While some stress can be beneficial, motivating people to grow and take action, excessive or chronic stress can lead to serious physical and emotional problems.

Stress affects people in different ways. In certain situations, stress can be a positive force, providing the energy and focus needed to overcome obstacles and make important changes. This "good stress," or eustress, can help people stay alert and motivated. However, when stress becomes overwhelming or is poorly managed, it turns into "distress." Negative stress leads to frustration, anger, tension, and even depression.

When confronted with a stressful situation, the body’s natural "fight or flight" response is activated. Hormones like adrenaline and cortisol are released, causing physical changes: heart rate increases, breathing quickens, and blood pressure rises. This heightened state of alertness is crucial in dangerous situations. But when this reaction is triggered too frequently—due to ongoing stress at work, financial problems or personal conflicts—the body may remain in a state of tension, which can contribute to a range of health issues.

Stress can be categorized into two main types: acute and chronic.

Acute stress is short-term and usually arises from sudden events, such as narrowly avoiding a car accident or preparing for a job interview.

Chronic stress, on the other hand, is ongoing and can result from long-term issues like financial difficulties, relationship problems or health concerns.

It’s important to recognize when stress is becoming overwhelming. Common signs of stress overload include:

Physical symptoms: Headaches, muscle tension, fatigue, insomnia.
Emotional symptoms: Anxiety, irritability, sadness, mood swings.
Behavioral changes: Difficulty concentrating, avoiding social situations, neglecting responsibilities.

If experiencing several of these symptoms, it may be time to address how best to manage stress in life.

Stay connected: Don’t isolate when feeling stressed. Reach out to friends, family, or a support network to talk. 

Prioritize and delegate: If feeling overwhelmed, take a step back and evaluate what tasks are most important. Delegate when possible, and learn to say no to activities that don’t align with these priorities.

Focus on what you can control: Stressors can often feel overwhelming when focusing on things outside of one's control. Instead, concentrate on the aspects of a situation you can influence, and accept the rest.

Everyone experiences stress, but learning how to manage it is key to maintaining health and well-being. By incorporating healthy lifestyle habits and practicing stress management techniques, you can reduce its impact on your life. Remember, while you may not be able to eliminate all the stressors in your life, you have the power to control your response to them.

*This article is intended for informational purposes only and should not be substituted for medical advice. For medical questions and advice, it is always best to consult with your trained physician.

Source: 

Mayo Clinic. (2017). Stress Management. Rochester, MN.

Cholesterol is a waxy, fat-like substance naturally present in blood. While the liver produces cholesterol, it is also found in animal-based foods such as meat, egg yolks, and dairy products. Cholesterol is essential for building cells; however, having too much can pose serious health risks.

When eating foods high in saturated and trans fats, the body may produce excess cholesterol. Cholesterol is measured in milligrams per deciliter of blood (mg/dL). The overall cholesterol level is influenced by diet, natural cholesterol production and other factors. Having high cholesterol can lead to hardened arteries, a condition called atherosclerosis. This condition may lead to coronary artery disease (CAD), which can increase the risk of a heart attack.

Cholesterol can build up along the walls of arteries, forming a coating known as plaque. Over time, this plaque can narrow or completely block arteries, reducing blood flow to the heart. Blocked blood flow can cause chest pain and can increase the risk of a heart attack. Plaque buildup also makes arteries less flexible, which can further strain the heart and blood vessels.

Choose Healthier Fats
Opt for monounsaturated fats, such as olive or canola oil, over saturated and trans fats. Polyunsaturated fats, found in fish and certain vegetable oils, can also be part of a heart-healthy diet.

Limit High-Cholesterol Foods
Foods like egg yolks, organ meats, and full-fat dairy products are high in cholesterol and saturated fat. Reducing their intake can help manage cholesterol levels.
Maintain a Healthy Weight
Being overweight can increase cholesterol levels. Losing even a small amount of weight can help improve cholesterol and reduce the risk of heart disease.
Exercise Regularly
Physical activity can help raise good cholesterol (HDL) and lower bad cholesterol (LDL). Aim for at least 30 minutes of exercise most days of the week.

Understanding how to balance fats, oils, and food portions is key to managing cholesterol. Below are some tips for making better food choices:

Grains and Starches: Limit high-fat snack crackers, chips, pastries, and biscuits. Instead, choose whole grain bread, cereals, pasta, and starchy vegetables like potatoes (with the peel) and corn.
Vegetables: Avoid vegetables cooked with butter or creamy sauces. Stick to fresh, frozen, or canned vegetables without added fats.
Fruits: Steer clear of coconut and fruits served with creams or fatty dips. Opt for fresh, frozen, or whole fruits, and limit fruit juices.
Dairy: Replace whole milk and full-fat yogurt with fat-free or low-fat (1%) milk and yogurt.
Meat and Meat Alternatives: Limit fatty cuts of meat, sausages, bacon, and high-fat cheeses. Choose lean meats, fish, poultry without skin, and egg substitutes. Legumes and soy products are also excellent alternatives.
Fats and Oils: Avoid saturated fats from animal products, hydrogenated oils, and trans fats. Monounsaturated oils like olive and canola are preferred, while polyunsaturated oils like sunflower and soybean are acceptable.

By making healthier food choices, staying active, and maintaining a healthy weight, people can take control of cholesterol levels and protect their heart. For personalized advice, consult with a healthcare provider or a registered dietitian.

*This article is intended for informational purposes only and should not be substituted for medical advice. For medical questions and advice, it is always best to consult with your trained physician.

Source:

Mayo Clinic. (2022). Lowering High Cholesterol Through Diet. Rochester, MN.

Maintaining healthy hair and skin is essential for both appearance and overall well-being. Vitamins and nutrients play a crucial role in ensuring your hair and skin look their best. Among these, biotin (Vitamin B7) and niacin (Vitamin B3) are two key vitamins that are often highlighted for their potential benefits to hair and skin health. But how do they work, and should you consider incorporating them into your routine?

Biotin, also known as Vitamin B7, is a water-soluble vitamin that plays a crucial role in supporting various metabolic processes, particularly those related to protein and fat metabolism. Since hair and skin are made primarily of proteins like keratin and collagen, biotin is believed to help support the production of these vital components.

Biotin is often promoted as a vitamin that enhances hair health, supporting hair growth and strength. While some studies suggest that biotin deficiency can lead to hair thinning or hair loss, it is essential to note that actual biotin deficiency is quite rare. However, for individuals with biotin deficiency, supplementation may help improve hair quality, leading to stronger, thicker strands and potentially reducing hair loss.

Biotin also plays a role in skin health, as it helps maintain the mucous membranes, which includes the skin’s protective barrier. Insufficient levels of biotin can lead to dry, scaly skin, as well as rashes and dermatitis. In these cases, biotin supplementation might help restore skin moisture and improve its overall texture.

While biotin and niacin can have potential benefits for hair and skin health, it is important to recognize that deficiencies in these vitamins are uncommon in people who follow a balanced diet. Biotin is naturally present in foods such as eggs, nuts, and seeds, while niacin can be found in foods like poultry, fish, and whole grains.

For individuals experiencing hair loss, brittle nails, or skin issues, it is recommended to consult a healthcare provider to determine if a deficiency or another underlying condition is present. In cases of true deficiency, supplements may be helpful, but taking high doses of these vitamins without medical supervision is generally unnecessary and may not lead to significant improvements in hair or skin health.

Biotin and niacin both play important roles in supporting hair and skin health. While deficiencies in these vitamins can lead to hair and skin problems, they are uncommon in individuals who eat a varied diet. Before turning to supplements, it is best to consult with a healthcare professional to determine if these vitamins are right for you and your specific needs. With proper care and the right nutrients, you can help ensure your hair and skin remain healthy and vibrant.

*This article is intended for informational purposes only and should not be substituted for medical advice. For medical questions and advice, it is always best to consult with your trained physician.

Sources: 

Mayo Foundation for Medical Education and Research. (2023, August 10). Niacin. Mayo Clinic. https://www.mayoclinic.org/drugs-supplements-niacin/art-20364984 

Mayo Foundation for Medical Education and Research. (2024b, February 1). Biotin (oral route) description and brand names. Mayo Clinic. https://www.mayoclinic.org/drugs-supplements/biotin-oral-route/description/drg-20062359 

U.S. Department of Health and Human Services. (n.d.). Office of dietary supplements - biotin. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Biotin-Consumer/ 

U.S. Department of Health and Human Services. (n.d.-b). Office of dietary supplements - niacin. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Niacin-HealthProfessional/ 

Trace minerals, also known as trace elements, are essential micronutrients that our bodies require in small amounts to support various physiological functions. Despite their minimal presence in the body, they play a crucial role in maintaining health, growth, and overall well-being.

Trace minerals are a group of minerals that the body needs in tiny amounts, usually less than 100 milligrams per day. Unlike macrominerals such as calcium and potassium, which are required in larger quantities, trace minerals are necessary in minute amounts. Yet, their impact on health is significant.

Some of the most important trace minerals include:

Iron: Vital for oxygen transport in the blood, energy production, and immune function.
Zinc: Supports the immune system, wound healing, and DNA synthesis.
Copper: Essential for red blood cell production, connective tissue formation, and iron metabolism.
Selenium: Acts as an antioxidant, protecting cells from damage and supporting thyroid health.
Iodine: Necessary for thyroid hormone production, which regulates metabolism and growth.
Manganese: Involved in bone formation, blood clotting, and the metabolism of carbohydrates, proteins, and fats.
Fluoride: Strengthens teeth and bones and helps prevent dental cavities.
Chromium: Helps regulate blood sugar levels and supports insulin function.

The body cannot produce trace minerals, so they must be obtained through diet. A well-balanced diet that includes a variety of foods can provide sufficient amounts of these minerals. Common sources of trace minerals include:

Iron: Red meat, poultry, fish, legumes, and fortified cereals.
Zinc: Meat, shellfish, dairy products, and whole grains.
Copper: Nuts, seeds, whole grains, and dark leafy greens.
Selenium: Brazil nuts, seafood, and eggs.
Iodine: Iodized salt, seaweed, and dairy products.
Manganese: Nuts, legumes, whole grains, and leafy vegetables.
Fluoride: Fluoridated water, seafood, and tea.
Chromium: Broccoli, whole grains, and meat.

While deficiencies in trace minerals can lead to various health problems, overconsumption can also be harmful. For example, iron deficiency can cause anemia, leading to fatigue and weakness, while excessive iron intake can result in toxicity and organ damage. Similarly, iodine deficiency may cause thyroid dysfunction, but too much iodine can disrupt thyroid function as well.

Because trace minerals are needed in such small quantities, it's important to maintain a balanced intake through food rather than supplements unless recommended by a healthcare provider.

Trace minerals, though required in tiny amounts, are essential to maintaining health. They support numerous vital processes, from metabolism to immune function. Ensuring a balanced diet rich in a variety of foods is the best way to meet the body’s trace mineral needs. If there is a suspected deficiency or for more information on trace minerals, consult a healthcare provider for personalized advice.

*This article is intended for informational purposes only and should not be substituted for medical advice. For medical questions and advice, it is always best to consult with your trained physician.

Sources: 

Minerals: Their functions and sources. Minerals: Their Functions and Sources | Kaiser Permanente. (n.d.). https://healthy.kaiserpermanente.org/health-wellness/health-encyclopedia/he.minerals-their-functions-and-sources.ta3912 

National Research Council (US) Committee on Diet and Health. (1989, January 1). Trace elements. Diet and Health: Implications for Reducing Chronic Disease Risk. https://www.ncbi.nlm.nih.gov/books/NBK218751/ 

 U.S. National Library of Medicine. (n.d.). Minerals. MedlinePlus. https://medlineplus.gov/minerals.html

Compression garments can be an essential tool for people who are recovering from surgery or suffering from certain medical conditions. These garments help to improve blood flow, reduce swelling, and prevent blood clots. However, to ensure the efficacy of compression garments, it is crucial to take proper care of them. Below are some helpful tips on how to care for compression garments to ensure their longevity and effectiveness.

Compression garments should be stored in a cool, dry place. Avoid exposing them to direct sunlight, as UV rays can damage the fibers. Do not fold or crease them, as this can damage the compression properties. Instead, roll them up neatly and store them in a drawer or on a hanger.

Compression garments lose their effectiveness over time, so it is important to replace them regularly. Depending on the brand and usage, most compression garments last anywhere from three to six months. If you notice that the garment is no longer providing the compression it once did, or if it has become damaged or stretched out, it is time to replace it. Kim Sacia, Regional Manager of Mayo Clinic Stores in Wisconsin, says, “The elastic fibers used in compression break down through extended wear and washes and should be replaced regularly to ensure you are receiving proper compression strength and therapy.”

While compression garments can be incredibly helpful in improving blood flow and reducing swelling, it is important not to wear them for too long. Wearing them for extended periods can cause skin irritation and damage and can even lead to blood clots. Follow the instructions provided by your doctor or the manufacturer regarding how long to wear the garment each day.

It is important to remove compression garments at night to allow your skin to breathe and recover. If you have been advised to wear them at night, make sure to follow the instructions provided by your doctor or the manufacturer.

Caring for compression garments is important to ensure their longevity and effectiveness. Regular washing, air drying, proper storage, regular replacement, and not wearing them for too long are all essential to keep your compression garments in good condition. By following these guidelines, you can help to ensure that your compression garments provide support and relief. 

Calcium and Vitamin D are essential nutrients that play vital roles in the body. Calcium is the most abundant mineral in the body, while Vitamin D is a fat-soluble vitamin that is crucial for the absorption and metabolism of calcium. Both nutrients work together to maintain strong bones and teeth, support proper muscle function, and help prevent chronic diseases.