Health Journal Online

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  • New Hodgkin’s Lymphoma Treatment Boosts Fertility Preservation Without Sacrificing Survival

    New Hodgkin’s Lymphoma Treatment Boosts Fertility Preservation Without Sacrificing Survival

    Young adults diagnosed with advanced Hodgkin’s lymphoma may no longer have to choose between survival and future parenthood. A major international study, published in The Lancet Oncology, shows that a new chemotherapy regimen, BrECADD, significantly improves fertility outcomes compared to the long-used eBEACOPP protocol — without compromising recovery rates. Led by researchers from University Hospital Cologne and the German Hodgkin Study Group (GHSG), the findings are poised to shift standard treatment guidelines for younger patients hoping to have children after cancer.

    The results were published in The Lancet Oncology under the title “Fertility in patients with advanced-stage classic Hodgkin lymphoma treated with BrECADD versus eBEACOPP: a secondary analysis of the multicentre, randomised, parallel, open-label, phase 3 HD21 Trial.”

    A Fertility-Friendly Option for Young Cancer Patients

    Hodgkin’s lymphoma, a cancer of the lymphatic system, is one of the most common cancers affecting adolescents and young adults. While current therapies are effective in achieving remission, they often come at a high cost: permanent infertility, particularly for male patients.

    The HD21 trial compared two treatments: the standard eBEACOPP regimen and the newer, experimental BrECADD protocol. Among more than 1,500 participants across nine countries, those treated with BrECADD showed significantly better hormonal recovery three years after treatment.

    Specifically, 95% of women and 86% of men in the BrECADD group had regained normal hormone levels—compared to just 73% of women and 40% of men in the eBEACOPP group. The study also recorded higher numbers of pregnancies and births among those who received BrECADD.

    “For young adults with Hodgkin’s lymphoma, BrECADD offers a better chance at building a family after beating cancer—without compromising survival,” said Dr. Justin Ferdinandus, Study Physician with the GHSG and first author of the study. “It’s a win-win.”

    A New Standard of Care

    BrECADD is already being adopted as the new standard first-line treatment at University Hospital Cologne and has been integrated into the current Onkopedia guideline for treating Hodgkin’s lymphoma in patients who desire fertility preservation.

    “The HD21 study is fundamentally changing clinical practice,” said Dr. Karolin Behringer, Study Physician and senior author of the paper. “Our data clearly support BrECADD as the preferred option for younger patients—especially those who want children in the future.”

    The study tracked hormone recovery through blood serum levels of follicle-stimulating hormone (FSH), a key marker of fertility in both men and women. Researchers also collected data on actual pregnancies and live births, providing real-world evidence of BrECADD’s long-term benefits beyond the lab.

    Backed by Global Collaboration

    The HD21 trial was a randomized, phase III clinical study involving 233 medical centers in nine countries, encompassing patients up to age 60. The study was supported by Takeda Oncology and represents one of the most comprehensive efforts to evaluate fertility outcomes after cancer treatment.

    “This marks a pivotal moment in oncology and survivorship care,” said Dr. Ferdinandus. “We’re not just saving lives—we’re helping patients live the kind of life they dreamed about before cancer.”

    What This Means for Patients

    The findings are particularly meaningful for adolescent and young adult (AYA) cancer patients, who often face difficult decisions about fertility preservation at the time of diagnosis. With BrECADD, fewer may need to resort to invasive or costly fertility preservation procedures before starting treatment.

    For men especially, the study indicates a substantial increase in the likelihood of fathering biological children post-treatment—an area where eBEACOPP was notably limited.

    The researchers hope these findings will encourage oncologists worldwide to consider BrECADD as a frontline option for Hodgkin’s lymphoma in fertility-conscious patients.

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  • TruFlow Protocol

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  • Unlock the Secret to a Smooth, Supple Complexion: How to Exfoliate like a Pro

    Unlock the Secret to a Smooth, Supple Complexion: How to Exfoliate like a Pro

    Introduction to Exfoliation

    Exfoliating is a crucial step in any skincare routine, and when done correctly, it can leave your skin feeling smooth, supple, and looking radiant. However, with so many different methods and products available, it can be overwhelming to know where to start. In this article, we will delve into the world of exfoliation, exploring the different types, techniques, and products available, as well as providing expert tips on how to exfoliate like a pro.

    Understanding the Importance of Exfoliation

    Exfoliation is the process of removing dead skin cells from the surface of the skin, which helps to improve skin texture, reduce the appearance of pores, and prevent clogged pores and acne. It also allows for better penetration of skincare products, making them more effective. There are two main types of exfoliation: physical and chemical. Physical exfoliation involves using a physical agent, such as a scrub or brush, to remove dead skin cells, while chemical exfoliation uses alpha-hydroxy acids (AHAs) or beta-hydroxy acids (BHAs) to dissolve the "glue" that holds dead skin cells together.

    Choosing the Right Exfoliant

    With so many different exfoliants available, it can be difficult to know which one to choose. When selecting an exfoliant, consider your skin type and concerns. If you have sensitive skin, look for a gentle, fragrance-free exfoliant that won’t irritate your skin. If you have dry skin, opt for a moisturizing exfoliant that will help to hydrate and nourish your skin. For oily skin, look for an exfoliant that contains salicylic acid, which will help to control oil production and reduce the appearance of pores.

    Physical Exfoliation Methods

    Physical exfoliation methods include using a scrub, brush, or sponge to remove dead skin cells. These methods can be effective, but they can also be harsh on the skin if not used correctly. When using a physical exfoliant, be sure to massage it onto your skin in circular motions, avoiding sensitive areas such as the skin around your eyes and mouth. Rinse with warm water and pat dry with a towel.

    Chemical Exfoliation Methods

    Chemical exfoliation methods involve using AHAs or BHAs to dissolve dead skin cells. These methods can be more effective than physical exfoliation, as they penetrate deeper into the skin and can provide longer-lasting results. Glycolic acid, lactic acid, and salicylic acid are all popular chemical exfoliants that can be found in a variety of skincare products. When using a chemical exfoliant, be sure to follow the instructions carefully and start with a low concentration to avoid irritating your skin.

    The Benefits of Exfoliating

    Exfoliating provides numerous benefits for the skin, including improved skin texture, reduced appearance of pores, and prevention of clogged pores and acne. It also allows for better penetration of skincare products, making them more effective. Regular exfoliation can also help to reduce the appearance of fine lines and wrinkles, giving the skin a smoother, more radiant appearance.

    Tips for Exfoliating Like a Pro

    To exfoliate like a pro, follow these tips:

    • Exfoliate once or twice a week, depending on your skin type and concerns.

    • Use a gentle exfoliant that won’t irritate your skin.

    • Massage the exfoliant onto your skin in circular motions, avoiding sensitive areas.

    • Rinse with warm water and pat dry with a towel.

    • Follow up with a moisturizer to hydrate and nourish your skin.

    • Be consistent and patient, as exfoliation is a process that takes time to show results.

    Common Mistakes to Avoid

    When exfoliating, there are several common mistakes to avoid. These include:

    • Over-exfoliating, which can lead to irritation and dryness.

    • Using too harsh of an exfoliant, which can cause micro-tearing and damage to the skin.

    • Not following up with a moisturizer, which can leave the skin feeling dry and tight.

    • Exfoliating too frequently, which can lead to irritation and sensitivity.

    Conclusion

    Exfoliating is a crucial step in any skincare routine, and when done correctly, it can leave your skin feeling smooth, supple, and looking radiant. By understanding the different types of exfoliation, choosing the right exfoliant, and following expert tips, you can unlock the secret to a smooth, supple complexion. Remember to be consistent and patient, as exfoliation is a process that takes time to show results. With regular exfoliation and a little practice, you can achieve the glowing, healthy-looking skin you’ve always wanted.

    FAQs

    Q: How often should I exfoliate?
    A: The frequency of exfoliation depends on your skin type and concerns. Generally, exfoliating once or twice a week is recommended.
    Q: What type of exfoliant is best for my skin type?
    A: If you have sensitive skin, look for a gentle, fragrance-free exfoliant. If you have dry skin, opt for a moisturizing exfoliant. For oily skin, look for an exfoliant that contains salicylic acid.
    Q: Can I exfoliate every day?
    A: No, exfoliating every day can lead to irritation and dryness. It’s recommended to exfoliate once or twice a week, depending on your skin type and concerns.
    Q: How long does it take to see results from exfoliating?
    A: The results from exfoliating can be seen after a few weeks of consistent use. However, it’s important to be patient and remember that exfoliation is a process that takes time to show results.
    Q: Can I use a physical and chemical exfoliant together?
    A: Yes, you can use a physical and chemical exfoliant together, but be sure to follow the instructions carefully and start with a low concentration to avoid irritating your skin.
    Q: What are the benefits of exfoliating?
    A: The benefits of exfoliating include improved skin texture, reduced appearance of pores, and prevention of clogged pores and acne. It also allows for better penetration of skincare products, making them more effective.
    Q: Can exfoliating help with acne?
    A: Yes, exfoliating can help with acne by removing dead skin cells and preventing clogged pores. However, it’s important to use a gentle exfoliant and follow up with a moisturizer to hydrate and nourish the skin.
    Q: Can exfoliating help with fine lines and wrinkles?
    A: Yes, regular exfoliation can help to reduce the appearance of fine lines and wrinkles, giving the skin a smoother, more radiant appearance.

  • Should you take pills or use patches for pain relief?

    Should you take pills or use patches for pain relief?

    A man sits at a desk with a laptop computer on it, and holds his neck as if in pain.

    We all want effective pain remedies, and pills and patches are common options. Both are available with prescription or nonprescription active ingredients. But which is best to relieve discomfort: a pill or a patch?

    How they work

    Pain pills and pain patches deliver medication in different ways.

    When you take a pain pill, its active ingredients are absorbed through the gastrointestinal tract, broken down in the liver, and sent to the bloodstream for quick distribution throughout the body.

    Patches are placed on the skin (see “Common pain patches”). The active ingredients work locally, and they are absorbed into the bloodstream more slowly and to a lesser degree than the active ingredients in pain pills.

    Common pain patches

    You’re probably familiar with common pain pills such as aspirin, acetaminophen (Tylenol), and ibuprofen (Advil). But do you know your options for pain relief patches? Here are some common types.

    • Menthol, 4% lidocaine, or capsaicin patches, sold over the counter, are typically used for muscle soreness or mild joint pain.
    • 5% lidocaine patches are available by prescription for localized pain, such as minor injuries or long-lasting nerve pain from shingles.

    Differing downsides

    Pain pills and patches have their own sets of potential problems.

    For example, pain pills

    • might be hard to swallow for some people
    • might not be absorbed well, due to digestive health or diet issues
    • might interact with another drug being processed in the liver, causing dangerously high or low levels of either drug
    • might cause gastrointestinal side effects such as nausea, ulcers, or stomach bleeding, depending on the drug.

    In contrast, pain patches

    • are slower to start working, which isn’t ideal for sudden or immediate (acute) pain
    • might cause skin irritation at the site where you apply it
    • might not be available with the active ingredient you need.

    Benefits

    Pain pills and patches have their own distinct benefits.

    For example, because pain patches work slowly, they provide a steady stream of medication over an extended period. That can be helpful for chronic pain or long-term recovery from an injury.

    “Patches are also convenient for people with swallowing difficulties or those who have a hard time remembering to take pills. And because patches are absorbed through the skin, you avoid the gastrointestinal side effects and potential interactions,” says Dr. Sanjeet Narang, a pain medicine specialist and director of the Arnold-Warfield Pain Center at Harvard-affiliated Beth Israel Deaconess Medical Center.

    In contrast, pain pills work quickly. That’s important if you need rapid relief of your pain, like a sudden pounding headache or a backache from doing too much yardwork. For rapid relief, an over-the-counter painkiller like acetaminophen (Tylenol) or nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen (Advil, Motrin) is the best approach. Following surgery or for various chronic pain conditions, over-the-counter pills might not be enough: prescription pills such as gabapentin (Neurontin) or even opioids such as oxycodone (OxyContin) may be required.

    Which one is right for you?

    Dr. Narang says that pills are typically preferred for acute pain requiring rapid relief, but both pills and patches work for chronic pain. “The ones we prescribe or recommend depend on your needs. And in some cases, we’ll advise patients to use a combination approach of both patches and pills,” he says. Creams or ointments you rub on your skin are another option, which we will discuss at length in a future article.

    Another important consideration is medication risk. For example, regular, long-term use of NSAIDs can irritate the stomach lining and cause ulcers or stomach bleeding. Even short-term use of NSAIDs slightly increases the risks for heart attack and stroke. And opioids can be addicting and even life-threatening if you take too many.

    So, talk to your doctor before trying something new, even if it’s just an over-the-counter pain pill or patch you see in the drugstore; it might have a risk you don’t know about.

    And if you ever experience sudden, extreme pain — such as the sudden onset of the worst headache of your life, or sudden chest or abdominal pain — don’t diagnose yourself. Call 911 or your doctor.


    Image: © PeopleImages/Getty Images

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  • Poll Suggests Republicans Do The Unthinkable to Keep House Majority Through Midterms

    Poll Suggests Republicans Do The Unthinkable to Keep House Majority Through Midterms

    A new poll suggests that Republicans key to keeping the House majority may lie in embracing an Obama-era policy, as voters worry about healthcare coverage, according to a new poll.

    Originally passed under the Patient Protection and Affordable Care Act, individuals who purchase health insurance themselves are eligible for healthcare premium tax credits. However, that credit is set to expire this year.

    According to a new poll by Fabrizio Ward, if Republicans were to extend that tax credit, it could help them better compete with Democrats, who are currently leading by three points over the typical Republican, and by seven points with motivated voters.

    Though the tax credit was initially passed during the Obama administration and amended under the Biden administration with the American Rescue Plan Act of 2021, the tax credit has bipartisan support.

    When asked about creating tax credits to help make it more affordable for families to buy health insurance, 79% of all participants supported the idea. Voters of President Donald Trump supported the proposal by 68%, while swing voters and those who voted for former Vice President Kamala Harris supported it by 78% and 91% respectively.

    A Republican who supports extending the tax credit could sway voters in their favor, extending their lead over Democrats six points on a generic ballot, and four points for motivated voters, according to the poll. But if Republicans allow the credit to expire, they face falling behind Democrats by 15 points.

    The poll also found that the majority of voters want Americans to have healthcare coverage. When the poll added that potentially 5 million Americans could lose coverage if the tax credit expires, 73% of all participants said Congress should extend the tax credit, with 56% of Trump voters and 69% of swing voters agreeing with the sentiment.

    Trump’s “big, beautiful bill,” which passed Congress earlier this month, includes steep cuts to Medicaid. In the next decade, the Congressional Budget Office estimates up to 11.8 million Americans could lose coverage, CBS News reported.

    The cuts were met with intense backlash from Democrats and even caution from some Republicans. As the 2026 midterm elections approach, healthcare coverage is expected to be a major talking point among candidates and constituents.

    Originally published on Latin Times

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  • Cleaning Products, Air Fresheners, and Lung Function 

    Cleaning Products, Air Fresheners, and Lung Function 

    There is a reason the U.S. Centers for Disease Control and Prevention prohibits not only smoking but also scented or fragranced products in its buildings.

    In a recent review entitled “Damaging Effects of Household Cleaning Products on the Lungs,” researchers noted: “Adverse respiratory effects of cleaning products were first observed in populations experiencing high levels of exposure at the workplace, such as cleaners and health-care workers, with a primary focus on asthma.” Occupational use of disinfectants has also been linked to a higher risk of developing chronic obstructive pulmonary disease, such as emphysema.

    As I discuss in my video Friday Favorites: The Effects of Cleaning Products and Air Fresheners on Lung Function, we now know that, in addition to workplace exposures, “exposure to household cleaning products has also emerged as a risk factor for respiratory disorders in childhood,” as well potentially being “an important risk factor for adult asthma.” Common household cleaning spray use accounts for as many as one in seven adult asthma cases. The thought is that inhaling chemical irritants may cause injury to the airways, leading to oxidative stress and inflammation. What can we do about it?

    Well, it may be limited to sprays. Researchers found that cleaning products that were not sprayed were not associated with asthma. It’s also possible that environmentally friendly cleaning products “may represent a safer alternative,” though they may still present some risk.

    Ideally, safer cleaning products should be available. Unfortunately, the research suggesting harm has “seldom been heeded by manufacturers, vendors, and commercial cleaning companies.” I wonder how much of that is because “most of the workers exposed to cleaning products are women”—both occupationally and, perhaps, domestically.

    One of the problems may be the fragrance chemicals. One in three Americans surveyed “reported health problems, such as migraine headaches and respiratory difficulties, when exposed to fragranced products.” And, for about half of them, the problems were so bad they actually lost work over it, either “workdays or a job due to fragranced product exposure in the workplace.”

    “Results from this study reveal that over one-third of Americans suffer adverse health effects, such as respiratory difficulties and migraine headaches, from exposure to fragranced products. Of those individuals, half reported that the effects can be disabling. Yet over 99% of Americans are exposed to fragranced products at least once a week, from their own or others’ use.”

    The effect on asthmatics may be even worse, affecting closer to two-thirds of Americans. One compound that may be of particular concern is called 1,4-dichlorobenzene, also known as para-dichlorobenzene, which is found in many air fresheners, toilet bowl deodorants, and mothballs. It breaks down in the body into a compound called 2,5-dichlorophenol, which we pee out, giving researchers a reliable measure of our dichlorobenzene exposure. Not only may it make respiratory problems worse for those already suffering from compromised airways, but exposure to dichlorobenzene “at [blood] levels found in the U.S. general population, may result in reduced pulmonary [lung] function” in people who start out with normal breathing. What’s worse, higher exposures “were associated with greater prevalence of CVD [cardiovascular disease] and all cancers combined,” another reason to avoid it. We’d better read labels, right?

    Surprisingly, “no law in the US requires the disclosure of all ingredients in fragranced consumer products.” In fact, for laundry supplies, cleaning products, and air fresheners, manufacturers “do not need to list the presence of a ‘fragrance’ on either the label or MSDS,” the material safety data sheet. We won’t know until we smell it.

    I support the U.S. Centers for Disease Control and Prevention’s ban. Not only is “the use of tobacco products (including cigarettes, cigars, pipes, smokeless tobacco, or other tobacco products)…prohibited at all times,” but “scented or fragranced products are prohibited at all times in all interior space owned, rented, or leased by CDC.” I wish rideshare services like Uber and Lyft would have a similar policy. I’d even be happy with just a fragrance-free option. About one in five of more than a thousand Americans surveyed said they “would enter a business but then leave as quickly as possible if they smelled air fresheners or some fragranced product,” so it’s in the best interest of businesses, too. “Over 50% of the population would prefer that workplaces, health care facilities and professionals, hotels, and airplanes were fragrance-free.”



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  • A Safe Solution for Menopausal Symptoms

    A Safe Solution for Menopausal Symptoms

    Millions of women in the US remain untreated for debilitating menopausal symptoms, according to a recent report from the AARP Public Policy Institute. While over 2 million women enter menopause annually, an estimated 8 to 10 million women experience severe symptoms for seven years or more due to the loss of estrogen, affecting their quality of life.

    Yet confusion and misinformation about menopause treatments still persist, preventing access to hormone replacement therapy (HRT). As a result, the AARP findings suggest that only a small percentage of women who could benefit from effective menopause treatments are receiving them.

    This report mirrors dozens of others documenting women’s increased mortality rates due to the hormone conundrum.

    A 2013 study indicated that “over 50,000 women may have lost their lives due to inaccessibility of the estrogen replacement their bodies needed.” Additional studies from 2013 to 2024 have also documented the mortality toll of estrogen avoidance.

    Emphasizing a growing concern over these setbacks, the Society for Women’s Health Research (SWHR) website states:

    “There is a pressing need to develop more effective treatment options to manage challenging menopausal symptoms and increase awareness about the health impacts associated with menopause including cardiovascular disease, osteoporosis, and diabetes – among women, health care providers, and society at large.”

    The SWHR urges medical practitioners, employers, and policy leaders to:

    • “review the state of the science regarding menopause and the effects of estrogen depletion on women’s health,”
    • “raise awareness and improve the quality of life for women undergoing menopause,” and
    • “promote science-based health care policies around menopause to improve patient outcomes.”

    One visionary industry leader is already answering that clarion call and trailblazing the way forward.

    CarolAnn Tutera, CEO and president of Tutera® Medical/SottoPelle®, addressed these issues over 30 years ago when she and her late husband, Gino Tutera, MD, began treating patients for menopause using natural bioidentical hormone pellet therapy. Backed by 85 years of scientific research, their groundbreaking developments and innovative dosing method paved the way for pellet practices globally.

    As the first woman who launched an entire industry bringing this therapy to the forefront, CarolAnn is the reason it is practiced today. “Hormones serve as the control panel for every organ and function of the body and brain,” she said. “Subcutaneous bioidentical pellets are the safest and most effective form of HRT available.”

    The SottoPelle Method® uses plant-based bioidentical hormone pellets that match the molecular structure of human hormones. Gently slipped under the skin, pellets provide 24-7 delivery for optimal effectiveness and typically last four to six months.

    CarolAnn notes that the medical industry often fails to distinguish synthetic pharmaceutical hormones from the natural bioidentical kind. And therein lies the cause of the hormone debacle.

    “This misunderstanding poses a deterrent to safe approaches,” she said. “Many providers are convinced that all estrogen is dangerous because they’re only aware of pharmacological forms that can trigger harmful side effects.”

    Always ahead of her time, CarolAnn remains a trailblazer in the role hormones serve in brain and mental health. Her company has been using pellet therapy to treat neurodegenerative diseases since 2013. Since estrogen regulates cognitive function, she correlates it with the spike of Alzheimer’s and dementia in menopausal women. She is now collaborating with other researchers on studies showing the impact of pellet therapy on brain function.

    Identifying safe, effective treatments can eliminate barriers preventing women from accessing care that may help prevent major disease. CarolAnn continues her passionate commitment to make pellet therapy available to women and men so everyone can stay healthy and age gracefully.

    For more information, visit Sottopelletherapy.com.

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  • Cryopyrin-associated periodic syndromes : MedlinePlus Genetics

    Cryopyrin-associated periodic syndromes : MedlinePlus Genetics

    Cryopyrin-associated periodic syndromes (CAPS) are a group of conditions that have overlapping signs and symptoms and the same genetic cause. The group includes three conditions known as familial cold autoinflammatory syndrome type 1 (FCAS1), Muckle-Wells syndrome (MWS), and neonatal-onset multisystem inflammatory disorder (NOMID). These conditions were once thought to be distinct disorders but are now considered to be part of the same condition spectrum. FCAS1 is the least severe form of CAPS, MWS is intermediate in severity, and NOMID is the most severe form.

    The signs and symptoms of CAPS affect multiple body systems. Generally, CAPS are characterized by periodic episodes of skin rash, fever, and joint pain. These episodes can be triggered by exposure to cold temperatures, fatigue, other stressors, or they may arise spontaneously. Episodes can last from a few hours to several days. These episodes typically begin in infancy or early childhood and persist throughout life.

    While the CAPS spectrum shares similar signs and symptoms, the individual conditions tend to have distinct patterns of features. People with FCAS1 are particularly sensitive to the cold, and exposure to cold temperatures can trigger a painful or burning rash. The rash usually affects the torso and limbs but may spread to the rest of the body. In addition to fever and joint pain, other possible symptoms include muscle aches, chills, drowsiness, eye redness, headache, and nausea.

    Individuals with MWS develop the typical periodic episodes of skin rash, fever, and joint pain after cold exposure, although episodes may occur spontaneously or all the time. Additionally, they can develop progressive hearing loss in their teenage years. Other features of MWS include skin lesions or kidney damage from abnormal deposits of a protein called amyloid (amyloidosis).

    In people with NOMID, the signs and symptoms of the condition are usually present from birth and persists throughout life. In addition to skin rash and fever, affected individuals may have joint inflammation, swelling, and joint deformities called contractures that may restrict movement. People with NOMID typically have headaches, seizures, and cognitive impairment resulting from chronic meningitis, which is inflammation of the tissue that covers and protects the brain and spinal cord (meninges). Other features of NOMID include eye problems, short stature, distinctive facial features, and kidney damage caused by amyloidosis.

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  • Boost Compassion With A Loving-Kindness Meditation

    Boost Compassion With A Loving-Kindness Meditation

    Time required

    15 minutes daily

    Loving-kindness meditation:

    Relax Your Body:

    Close your eyes. Sit comfortably with your feet flat on the floor and your spine straight. Relax your whole body. Keep your eyes closed throughout the whole visualization and bring your awareness inward. Without straining or concentrating, just relax and gently follow the instructions.

    Take a deep breath in. And breathe out.

    Bring Your Attention To The Warmth of Your Heart

    Keeping your eyes closed, think of a person close to you who loves you very much. It could be someone from the past or the present; someone still in life or who has passed; it could be a spiritual teacher or guide. Imagine that person standing on your right side, sending you their love. That person is sending you wishes for your safety, for your well-being and happiness. Feel the warm wishes and love coming from that person towards you.

    Now bring to mind the same person or another person who cherishes you deeply. Imagine that person standing on your left side, sending you wishes for your wellness, for your health and happiness. Feel the kindness and warmth coming to you from that person.

    Now imagine that you are surrounded on all sides by all the people who love you and have loved you. Picture all of your friends and loved ones surrounding you. They are standing sending you wishes for your happiness, well-being, and health. Bask in the warm wishes and love coming from all sides. You are filled, and overflowing with warmth and love.

    Send Loving-Kindness to Loved Ones

    Now bring your awareness back to the person standing on your right side. Begin to send the love that you feel back to that person. You and this person are similar. Just like you, this person wishes to be happy. Send all your love and warm wishes to that person.

    Repeat the following phrases, silently:

    May you live with ease, may you be happy, may you be free from pain. 
    May you live with ease, may you be happy, may you be free from pain.
    May you live with ease, may you be happy, may you be free from pain.

    Now focus your awareness on the person standing on your left side. Begin to direct the love within you to that person. Send all your love and warmth to that person. That person and you are alike. Just like you, that person wishes to have a good life.

    Repeat the following phrases, silently:

    Just as I wish to, may you be safe, may you be healthy, may you live with ease and happiness.
    Just as I wish to, may you be safe, may you be healthy, may you live with ease and happiness.
    Just as I wish to, may you be safe, may you be healthy, may you live with ease and happiness.

    Now picture another person that you love, perhaps a relative or a friend. This person, like you, wishes to have a happy life. Send warm wishes to that person.

    Repeat the following phrases, silently:

    May your life be filled with happiness, health, and well-being.
    May your life be filled with happiness, health, and well-being.
    May your life be filled with happiness, health, and well-being.

    Send Loving-Kindness to Neutral People

    Now think of an acquaintance, someone you don’t know very well and toward whom you do not have any particular feeling. You and this person are alike in your wish to have a good life.

    Send all your wishes for well-being to that person, repeating the following phrases, silently:

    Just as I wish to, may you also live with ease and happiness.
    Just as I wish to, may you also live with ease and happiness.
    Just as I wish to, may you also live with ease and happiness.

    Now bring to mind another acquaintance toward whom you feel neutral. It could be a neighbor, or a colleague, or someone else that you see around but do not know very well. Like you, this person wishes to experience joy and well-being in his or her life.

    Send all your good wishes to that person, repeating the following phrases, silently:

    May you be happy, may you be healthy, may you be free from all pain. 
    May you be happy, may you be healthy, may you be free from all pain. 
    May you be happy, may you be healthy, may you be free from all pain. 

    Send Loving-Kindness to All Living Beings

    Now expand your awareness and picture the whole globe in front of you as a little ball.

    Send warm wishes to all living beings on the globe, who, like you, want to be happy:

    Just as I wish to, may you live with ease, happiness, and good health. 
    Just as I wish to, may you live with ease, happiness, and good health.
    Just as I wish to, may you live with ease, happiness, and good health.

    Take a deep breath in. And breathe out. And another deep breath in and let it go. Notice the state of your mind and how you feel after this meditation.

    When you’re ready, you may open your eyes.

    This article was adapted from Greater Good In Action, a site launched by UC Berkeley’s Greater Good Science Center. This exercise draws on a guided meditation created by researcher Emma Seppälä, Science Director of Stanford University’s Center for Compassion and Altruism Research and Education and author of The Happiness Track (Harper One, 2016) and Sovereign (Hay House, 2024).



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  • 10 Essential Fashion Hacks to Elevate Your Wardrobe for Less

    10 Essential Fashion Hacks to Elevate Your Wardrobe for Less

    Introduction to Fashion Hacks

    In the world of fashion, keeping up with the latest trends can be expensive and overwhelming. From designer clothing to high-end accessories, the cost of staying stylish can quickly add up. However, there are ways to elevate your wardrobe without breaking the bank. Fashion hacks are simple, clever, and often inexpensive ways to update your style, make the most of the pieces you already own, and even create new items from old ones. In this article, we will explore 10 essential fashion hacks to help you elevate your wardrobe for less, making fashion more accessible and enjoyable for everyone.

    1. Swap and Share with Friends

    One of the most economical and fun fashion hacks is swapping clothes with friends. Gather your closest friends and host a clothes-swapping party. Each person brings gently used clothing items they no longer wear, and you all swap to refresh your wardrobes. This hack not only saves you money but also reduces waste and introduces you to new styles you might not have considered before. It’s a great way to update your wardrobe seasonally without spending a dime.

    2. DIY Alterations

    Learning basic DIY alterations can significantly extend the life of your garments and tailor them to fit perfectly. Simple adjustments like hemming pants, sewing on buttons, or taking in seams can make a big difference. There are plenty of tutorials online that can guide you through these processes, making it easier than ever to give your clothes a personalized fit without the expense of professional tailoring services.

    3. Accessorize Smartly

    Accessories can completely transform an outfit, and the good news is you don’t have to spend a fortune on them. Thrift stores, garage sales, and discount shops often have unique and affordable accessories that can add a pop of personality to any outfit. Additionally, consider repurposing items you already own, like turning an old t-shirt into a reusable bag or using a scarf as a hair tie. Smart accessorizing is all about creativity and seeing potential in unexpected places.

    4. Invest in Quality Over Quantity

    While it might be tempting to buy cheap, trendy pieces, investing in a few quality, timeless items can elevate your wardrobe significantly. These pieces, such as a good leather jacket, a classic watch, or a well-fitted blazer, can be mixed and matched with other items in your wardrobe to create numerous outfits. The upfront cost might be higher, but the longevity and versatility of these items make them worthwhile investments in the long run.

    5. Layering is Key

    Layering is a powerful fashion hack that allows you to create multiple outfits from a few basic pieces. It’s not just about throwing on a jacket; it’s about understanding how different textures, colors, and layers can work together to create depth and interest in an outfit. From dresses over tights and leggings to button-down shirts under sweaters, the possibilities are endless, and this technique can extend the wear of your summer clothes into the colder months and vice versa.

    6. Shop Out of Season

    Shopping for winter clothes in the summer and vice versa can save you a significant amount of money. Many retailers clearance out seasonal items to make room for new stock, offering deep discounts on coats, boots, and other seasonal necessities. If you have the storage space and can plan ahead, buying out of season is a smart way to stock up on essentials at a fraction of the cost.

    7. Repurpose Old Items

    Before throwing away old clothes, consider how you might repurpose them. Old t-shirts can become cleaning rags, quilts, or even unique bags. Denim jeans can be turned into shorts, skirts, or embroidered patches for other clothing items. This hack not only saves you money by extending the life of your garments but also contributes to sustainable fashion by reducing waste.

    8. Utilize Online Resources

    The internet is a treasure trove of fashion advice, from blogs and YouTube channels to social media platforms like Pinterest and Instagram. These resources can provide inspiration, tutorials, and tips on how to style your existing wardrobe in new ways, care for your clothes to make them last longer, and even DIY projects to create new accessories or alter existing garments.

    9. Garage Sales and Thrift Stores

    Thrift stores, garage sales, and second-hand shops are goldmines for unique, one-of-a-kind pieces at incredibly low prices. You might have to dig through racks or bins to find the gems, but the thrill of the hunt is part of the fun. These places are also great for finding high-quality, gently used items that can be altered or repurposed to fit your style and size.

    10. Care for Your Clothes

    Finally, learning how to properly care for your clothes can extend their lifespan significantly. This includes knowing how to wash, dry, and iron different fabrics, storing clothes appropriately to prevent damage, and addressing stains quickly to prevent them from setting. Well-cared-for clothes look better, last longer, and can be a part of your wardrobe for years to come, reducing the need for frequent, costly replacements.

    Conclusion

    Elevating your wardrobe doesn’t have to mean emptying your wallet. With a little creativity, resourcefulness, and knowledge, you can refresh your style, make the most of the pieces you already own, and even create new items from old ones. Whether you’re on a tight budget or simply looking for ways to make fashion more sustainable, these 10 essential fashion hacks offer practical and inventive solutions. By incorporating these hacks into your fashion routine, you can enjoy the thrill of staying stylish without the hefty price tag.

    FAQs

    Q: What is the best way to swap clothes with friends?

    A: The best way to swap clothes with friends is to organize a clothes-swapping party where everyone brings gently used items they no longer wear. Set some ground rules, like ensuring all items are clean and in good condition, and have fun trying on new pieces and exchanging them with your friends.

    Q: How can I learn DIY alterations?

    A: You can learn DIY alterations by watching online tutorials, reading sewing blogs, or taking a beginner’s sewing class. Start with simple projects like hemming pants or sewing on buttons, and gradually move on to more complex alterations as you gain confidence and skills.

    Q: Where can I find affordable accessories?

    A: Affordable accessories can be found in thrift stores, garage sales, discount shops, and even in your own home. Consider repurposing items you already own, like old scarves, belts, or jewelry, to add a unique touch to your outfits.

    Q: What are some tips for shopping out of season?

    A: When shopping out of season, look for deep discounts on seasonal items. Plan ahead, considering what you might need for the upcoming season, and don’t be afraid to store items until they’re needed. Also, consider the quality and timeless appeal of the items to ensure they won’t go out of style.

    Q: How can I repurpose old clothes?

    A: Old clothes can be repurposed in numerous ways, from turning old t-shirts into reusable bags or quilts to transforming denim jeans into shorts, skirts, or embroidered patches. Get creative and think about how each item could be given a new life, either as a new garment, accessory, or even as a cleaning rag.