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All Set For Holidays? Watch Out For Accidental Poisoning; Here’s How To Keep Kids Safe

The holiday season is meant for joy, celebration, and cherished moments with loved ones. However, amid the festivities, a hidden danger lurks—accidental poisoning.

More than 90% of all poison exposures occur in the home, with over half involving children under the age of six. From seasonal plants to cleaning products, many hazards can often be overlooked, especially with curious little ones around. Taking a few simple precautions, such as those offered by the Nebraska Regional Poison Center can ensure your holidays remain stress-free, keeping your family safe from unexpected dangers.

Here are a few things to take caution of:

Medications: Accidental ingestion of medicine is one of the leading causes of poisoning in young children. During holiday gatherings, when guests of all ages may be visiting, it is especially important to be vigilant about where medications are stored. Always make sure medicines are securely stored out of reach and out of sight as curious kids might mistake pills or liquids for candy or treats.

Cleaning products: Cleaning products like disinfectants and cleaners should never be stored on the counter, even though it may seem convenient. When stored in easily accessible areas, children may explore them and accidentally swallow them or spray them on their skin or in their eyes.

Alcohol: Alcoholic beverages are an inevitable part of Holiday gatherings. All items with alcohol, including hand sanitizers, and perfumes should be kept from sight and reach of kids to prevent accidental ingestion.

Nicotine: Nicotine exposure in children can have serious and life-threatening consequences. Early signs include agitation, sweating, nausea, vomiting, rapid heartbeat, and seizures. With higher doses, the effects can escalate to a slow heart rate, low blood pressure, respiratory failure, and even coma, making immediate medical intervention essential.

Food: Caution should be taken while cooking and storing food during gatherings. When preparing meals with frozen meats or other items, always thaw them in the refrigerator and never on countertops to avoid food poisoning. Once the meal is finished, refrigerate or freeze leftovers within two hours, as bacteria grow rapidly at room temperature and can cause illness.

Plants: Seasonal plants like mistletoe, holly berries, yew plants, and poinsettias, often featured in holiday decor, may seem harmless but can be harmful if ingested.

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December 24, 2024
Core Strength 101: Why a Strong Core is Crucial for a Fit and Functional Body
Why a Strong Core is Crucial for a Fit and Functional Body

The core is often referred to as the powerhouse of the body, and for good reason. It’s the foundation upon which every movement is built, providing stability, balance, and coordination. A strong core is essential for a fit and functional body, and neglecting it can lead to a range of problems, from back pain to poor posture. In this article, we’ll explore the importance of core strength, how to build it, and why it’s a crucial aspect of overall fitness.

What is the Core?

Before we dive into the importance of core strength, it’s essential to understand what the core is. The core refers to the muscles that surround the torso, including the abs, obliques, and lower back. These muscles work together to provide stability and support for the body, allowing us to move efficiently and effectively.

The Core: More than Just Abs

While many people focus on developing strong abs, the core is more than just a six-pack. In fact, the core is made up of multiple layers of muscles, including:
- Transverse abdominis: The deepest abdominal muscle that wraps around the spine and pelvis, providing stability and support.
- External obliques: The muscles on the sides of the abdomen that rotate the torso and help with flexion.
- Internal obliques: The muscles on the front of the abdomen that also rotate the torso and help with flexion.
- Erector spinae: The muscles along the spine that provide support and stability.
- Latissimus dorsi: The muscles on the back that help with flexion and extension.
Why a Strong Core is Crucial

So, why is a strong core so important? Here are just a few reasons:
- Stability and Balance: A strong core provides stability and balance, allowing us to move efficiently and effectively. When our core is weak, we may struggle with poor posture, which can lead to back pain, neck pain, and even fatigue.
- Injury Prevention: A strong core helps to prevent injuries by providing support and stability for the body. This is especially important for athletes who engage in high-impact activities, such as running or jumping.
- Improved Posture: A strong core helps to improve posture by providing support and stability for the spine. This can help to reduce back pain and improve overall body alignment.
- Increased Power and Efficiency: A strong core helps to increase power and efficiency in all movements. When our core is weak, we may struggle to generate power and momentum, which can lead to decreased performance and increased risk of injury.
- Better Breathing and Digestion: A strong core also helps to improve breathing and digestion. When our core is weak, we may experience digestive issues, such as bloating and cramps, as well as respiratory problems, such as shallow breathing.
How to Build Core Strength

So, how can we build core strength? Here are a few tips:
- Engage in Core-Specific Exercises: There are many exercises that target the core, including planks, crunches, and leg raises. It’s essential to engage in a variety of exercises to target all aspects of the core.
- Incorporate Functional Movement: Functional movement, such as squats and lunges, engages the core and helps to improve overall stability and balance.
- Use Progressive Overload: Progressive overload refers to gradually increasing the intensity of exercises over time. This is essential for building core strength and preventing plateaus.
- Incorporate Core-Strengthening Exercises into Your Daily Routine: There are many core-strengthening exercises that can be done at home, such as planks and sit-ups. It’s essential to incorporate these exercises into your daily routine to maintain core strength.
Common Core-Strengthening Exercises

Here are a few common core-strengthening exercises:
- Plank: Hold a plank position for 30-60 seconds, rest for 30 seconds, and repeat for 3-5 sets. This exercise targets the transverse abdominis muscle.
- Crunches: Lie on your back with your knees bent and hands behind your head. Lift your shoulders off the ground, curling up towards your knees. Hold for a count of 1-2, then lower back down. Repeat for 3-5 sets of 10-15 reps.
- Leg Raises: Lie on your back with your arms extended overhead and legs straight. Lift your legs off the ground, keeping them straight, and hold for a count of 1-2. Lower your legs back down and repeat for 3-5 sets of 10-15 reps.
- Russian twists: Sit on the floor with your knees bent and feet flat. Lean back slightly and lift your feet off the ground. Twist your torso to one side, touching your hand to the ground beside you. Hold for a count of 1-2, then twist to the other side. Repeat for 3-5 sets of 10-15 reps.
Conclusion

A strong core is essential for a fit and functional body. It provides stability and balance, prevents injuries, improves posture, and increases power and efficiency. Building core strength requires a combination of core-specific exercises, functional movement, progressive overload, and consistency. By incorporating core-strengthening exercises into your daily routine, you can improve your overall fitness and reduce your risk of injury.

FAQs

Q: Why is core strength important for athletes?
A: Core strength is important for athletes because it provides stability and support for the body, allowing them to move efficiently and effectively. It also helps to prevent injuries and improve power and efficiency.

Q: How can I tell if my core is weak?
A: You can tell if your core is weak by looking for signs such as poor posture, back pain, and fatigue. You can also perform exercises such as planks and crunches to target the core.

Q: How often should I work on building core strength?
A: It’s recommended to work on building core strength 2-3 times per week, with at least one day of rest in between. You can also incorporate core-strengthening exercises into your daily routine, such as planks and sit-ups.

Q: Can I build core strength with just exercises like crunches and leg raises?
A: While exercises like crunches and leg raises can target the core, they are not enough to build core strength. It’s essential to incorporate a variety of exercises that target all aspects of the core, such as planks and functional movement.

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December 24, 2024
Geniculate Herpes Zoster

Source: Genetic and Rare Diseases Information Center –
Related MedlinePlus Pages: Cerebellar Disorders

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December 24, 2024
Managing PTSD symptoms at work

Having post-traumatic stress disorder (PTSD) can affect people in the workplace, but there are coping strategies that can help, according to Harvard T.H. Chan School of Public Health’s Karestan Koenen.

In a Dec. 12 Forbes article, Koenen, professor of psychiatric epidemiology, said that having PTSD at work can lead people to re-experience trauma, become avoidant, and experience emotional dysregulation. “Avoidance can look like poor performance or not caring if it leads to missing meetings or obligations,” she said. “Emotion dysregulation can show up exactly how it sounds—losing your temper at work or exploding at a colleague over something small.”

She recommended several grounding, distraction, and relaxation techniques. Grounding can include feeling your feet on the floor or holding something with a comforting texture. She added, “Have a go-to video or music or something to distract your mind while the flashback runs its course. Really mastering breathing techniques that induce relaxation by practicing them every day (twice a day) is helpful.”

Read the Forbes article: How To Deal With PTSD Symptoms At Work

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December 23, 2024
Dreaming of A Flat Stomach But Too Lazy? A Fitness Coach Shares 3 Simple Tips

Flat tummies without endless hours in the gym- sounds like a wishful dream, right? Well, dream bodies are not just for those dedicating their entire life to fitness.

Even Jenna Rizzo, a young women’s fitness coach who has dedicated almost a decade of her life to staying in shape, admits she considers herself pretty lazy. For women like her, she has created a “lazy girl guide” with three simple tips to snatch the waist without much effort.

“Lazy girls deserve to have banging bodies too,” Rizzo said in a video on TikTok.

Keep Yourself Hydrated:

Believe it or not, the journey to a flatter stomach starts with something as simple as drinking water.

“I wish I could scream this from the rooftops. Water is such a fundamental key to life itself, but from an aesthetic [perspective], it’s going to do wonders for your skin and it is so good for your digestive system,” Rizzo said.

Keeping yourself hydrated is not just important for your skin, it also helps reduce bloating by flushing out toxins and keeping your system balanced for overall health.

Cut down the Alcohol:

Worried about facial puffiness? It’s simple—just skip alcohol for a week, says Rizzo. While Rizzo is not against having a drink every now and then, she cautions that repeated regular use can cause inflammation, puffiness, and bloating.

“Alcohol itself is a toxin, and when you drink it, it actually activates your immune system. And when it gets activated, it causes an inflammation response,” she explained.

The term “beer belly” is often associated with alcohol, but it’s not just the alcohol to blame. A combination of calories from food, sugary drinks, and alcohol can all contribute to fat accumulation in the abdomen, leading to the classic beer belly.

Aim for a small calorie deficit:

You don’t always need intense workouts or food deprivation to start your weight loss journey. Eating a little less than what your body burns is a simple way to slim you down, said Rizzo.

“No, its not toxic diet culture over here. I am not asking you to eat 1,000-calories-a-day. Be in a small calorie deficit, it’s still going to help your body be burning fat,” Rizzo said.

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December 23, 2024
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December 23, 2024
The Top 10 Mindful Articles of 2024

Our goal at Mindful is always to bring you the very best from the science, deep experience, and big questions of mindfulness. This past year has been filled with so much uncertainty, and we believe more than ever that mindfulness is designed to meet us exactly where we are to help us live better and experience stronger connections with ourselves and others.

The top articles of 2024 demonstrate the breadth and depth of all these shimmering, unexpected places that mindfulness can find us: anywhere from a children’s television show and our closets and to the books we read and the heavy spaces of disconnection, loss, and healing we’re navigating in our lifetimes.

The Most Popular Mindfulness Articles of 2024

1. The Whole Child Matters—What It Means to Have Mindfulness in Schools

In an age of increasing anxiety, introducing the mental resilience skills of mindfulness to young minds seems more important than ever. Writer Leslie Garrett went directly to teachers and mindfulness leaders to learn how it supports students, teachers, and their wider communities.

2. What to Do When You Feel Like You Don’t Have Enough Time

Free time can feel like a rare commodity these days. Dr. Diana Hill explores what free time really means to us and how our experience of it has more to do with how we’re spending our time than the amount of it we have.

3. Mindfulness for Racial Healing

The May 2020 killing of George Floyd is still having reverberating effects around the US. Educator and leader Tovi Scruggs-Hussein walks through six key ways that mindful practices can facilitate deeper connections by addressing the core emotional experiences at play in racial bias.

Mindfulness for Racial Healing

Mindfulness can serve as the foundation for powerful conversations, transformational growth, and self-awareness when it comes to race and racism.

4. Nanalan’: The Viral Show That Models How Mindfulness Looks and Feels

Since 1999, Nanalan’ co-creators Jason Hopley and Jamie Shannon have been sharing mindful concepts like empathy, awareness, and acceptance with their young audience. Discover how this heartfelt show (that’s only technically for kids) found TikTok fame and is now reaching and healing people of all ages.

5. How Meditation Supports Health and Healing

Even in an era of unprecedented technical “connection,” the percentage of people who report that they’re struggling with depression, anxiety, and loneliness continues to rise. Studies show that mindfulness is ultimately an effective, low-cost way to manage (and maybe even improve) physical and mental health and well-being.

6. Cultivating Mindfulness Beyond Meditation: How 8 Skills Empower Us in Everyday Life

One of the most common questions people ask about mindfulness is, What does this have to do with my actual life? Shalini Bahl explores eight key ways that mindful practices can impact your daily thoughts, interactions, and choices.

7. Decluttering—Outside and Inside

Letting go is hardly ever easy. Here Barry Boyce examines how decluttering physical spaces can offer gentle insight into how we can also create more lightness and freedom inside our minds.

Decluttering—Outside and Inside

Sorting through and letting go of physical objects we no longer need teaches us about all the things we’re holding onto. As Barry Boyce realizes, it can also help us find kinder, wiser ways of decluttering our mind.

8. After the Funeral: When Grief is Part of Daily Life

Grief is a universal human experience that’s also not talked about with much openness. In her own uniquely compassionate and humorous way, Elaine Smookler shares her personal grief journey and offers comfort and wisdom for others on the long road of loss.

9. Mindful Reading Guide: Contemporary Authors to Deepen Your Practice

We don’t often think of fiction, non-fiction, or poetry as being an integral part of growing our own mindful practices. Using examples from her own library, poet Angela Stubbs walks readers through how we, too, can identify and connect with mindful themes in our favorite books.

10. Q&A: How Connecting With Our Senses Supports Mental Health and Resilience

Modern Western culture is notoriously disconnected from the body, and this fragmentation has far-reaching effects on our mental, emotional, and physical well-being. Authors Norman Farb and Zindel Segal talk about their new book Better in Every Sense and how reconnecting with our senses can help get us unstuck and find real healing.

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December 23, 2024
Boost Your Productivity: Top 5 Work-From-Home Hacks for Busy Professionals
Boost Your Productivity: Top 5 Work-From-Home Hacks for Busy Professionals

As the world continues to evolve, more professionals are opting for the freedom and flexibility of working from home. While it offers numerous benefits, it also comes with its own set of challenges. Without the structure and accountability of an office environment, it can be easy to fall prey to distractions and procrastination. However, with the right strategies and tools, you can boost your productivity and achieve your goals without sacrificing your work-life balance.

In this article, we’ll explore the top 5 work-from-home hacks for busy professionals. These hacks will help you stay focused, motivated, and productive, even in the comfort of your own home.

Hack #1: Create a Dedicated Workspace

A dedicated workspace is essential for staying productive while working from home. It helps to separate your work life from your personal life, minimizing distractions and increasing your chances of staying focused. Without a dedicated workspace, you may find yourself constantly toggling between work and personal tasks, leading to feelings of burnout and low productivity.

To create an effective workspace, consider the following tips:
- Identify a quiet and comfortable location in your home that allows you to focus
- Invest in a good-quality desk and chair to maintain your physical and mental health
- Minimize distractions by turning off notifications, closing unnecessary tabs, and using noise-cancelling headphones
- Set a schedule and stick to it, just as you would in an office environment
Hack #2: Use Time Management Tools

Time management tools are essential for staying productive while working from home. They help you prioritize your tasks, stay organized, and avoid procrastination. Without a structured approach, you may find yourself falling behind schedule, leading to increased stress and decreased motivation.

Some popular time management tools include:
- Task management apps like Trello, Asana, or Todoist
- Digital calendars like Google Calendar or Microsoft Outlook
- Timers and alarms to stay on track and avoid burnout
Hack #3: Take Breaks and Practice Self-Care

Working long hours without taking breaks can be detrimental to your productivity and overall well-being. While it may be tempting to push through and get things done, taking regular breaks can help you recharge, refocus, and avoid burnout.

To maintain your productivity and well-being, consider the following tips:
- Take a short break every hour to stretch, move around, or meditate
- Use your breaks to do something enjoyable, like reading, taking a walk, or chatting with a friend
- Prioritize self-care by getting enough sleep, eating a balanced diet, and exercising regularly
Hack #4: Stay Connected with Colleagues and Friends

Social isolation is a common hazard of working from home, but it doesn’t have to be. Staying connected with colleagues and friends can help you feel less isolated, more motivated, and more productive.

Consider the following tips to stay connected:
- Schedule video calls or virtual meetings to stay in touch with colleagues and friends
- Use social media or messaging apps to stay connected and discuss work-related topics
- Join online communities or forums related to your industry or profession to stay informed and network
Hack #5: Set Clear Boundaries

Setting clear boundaries is essential for maintaining a healthy work-life balance while working from home. Without clear boundaries, work can easily creep into your personal life, leading to feelings of burnout, guilt, and resentment.

To set clear boundaries, consider the following tips:
- Establish a clear work schedule and stick to it
- Set boundaries around your work hours, even on weekends or holidays
- Communicate your work schedule and boundaries with your family and friends to maintain their understanding and support
Conclusion

Working from home can be a lucrative and fulfilling experience, but it requires discipline, dedication, and the right strategies. By implementing these five work-from-home hacks, you can boost your productivity, stay motivated, and achieve your goals without sacrificing your work-life balance.

Remember, working from home is not a license to slack off or be sloppy. It requires a proactive approach, a willingness to adapt, and a commitment to staying focused and organized. By embracing these work-from-home hacks, you can take your productivity and career to the next level.

FAQs

Q: What are the most effective time management tools for working from home?

A: Some popular time management tools include Trello, Asana, Todoist, Google Calendar, and Microsoft Outlook.

Q: How can I minimize distractions while working from home?

A: Minimize distractions by turning off notifications, closing unnecessary tabs, using noise-cancelling headphones, and setting clear boundaries around your work schedule.

Q: How often should I take breaks while working from home?

A: Take a short break every hour to stretch, move around, or meditate. Use your breaks to do something enjoyable to recharge and refocus.

Q: How can I stay connected with colleagues and friends while working from home?

A: Schedule video calls or virtual meetings, use social media or messaging apps, and join online communities or forums related to your industry or profession.
December 23, 2024
Harvard Chan School faculty recognized among world’s most influential researchers

Home / News / Harvard Chan School faculty recognized among world’s most influential researchers

Harvard T.H. Chan School of Public Health’s Kresge building / Photo: Anna Webster

More than 30 faculty members or researchers affiliated with Harvard T.H. Chan School of Public Health were named to Clarivate Analytic’s 2024 list of Highly Cited Researchers. The annual list includes researchers from around the world whose papers have been cited most often by their peers—in the top 1% of citations for a chosen field or fields.

Worldwide, 6,886 researchers were named to the 2024 “highly cited” list. Those affiliated with Harvard Chan School are listed below. Thirteen Harvard Chan School faculty were identified as having exceptional performance across several fields. Their names are marked with an asterisk.

They include: Rifat Atun*, Andrea Baccarelli*, David Bates*, Francesca Dominici*, Sarah Fortune*, Wendy Garrett, Edward Giovannucci, Christopher Golden*, William Hanage*, Miguel Hernan, Frank Hu, Curtis Huttenhower, Rafael Irizarry*, Ichiro Kawachi*, Karestan Koenen, Nancy Krieger, I-Min Lee, Marc Lipsitch*, Vasanti Malik*, Brendan Manning, JoAnn Manson, Vikram Patel, Alkes Price, Eric Rimm*, Shekhar Saxena, Meir Stampfer*, S.V. Subramanian, Elsie Sunderland, Tyler VanderWeele, Walter Willett, David Williams.

Krieger was featured in a Q&A on the site as one of seven researchers whose work contributes to societal impact. She said, “As someone whose scientific work for health justice is not part of the mainstream research that dominates the public health and medical literature, I find it encouraging, from the standpoint of health equity, that my work is cited frequently enough to merit my being named a Highly Cited Researcher. It is an affirmation that my work is of use to others.”

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Professor of Social Epidemiology

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December 22, 2024
Why Are Heart Attacks More Common On Christmas Day? Doctor Explains Winter Surge And Warning Signs

As the holiday season brings festive cheer and celebration, beware of a secret risk that quietly looms on Christmas Day. Well, it’s not the Grinch stealing decorations, but a life-threatening emergency.

According to the American Heart Association, heart attacks and strokes spike during the last two weeks of December, and December 25 marks the year’s peak for cardiac events. Dr. Patricia Vassallo, a cardiologist with Northwestern Medicine, explains that the increased risk during the winter months results from a combination of cold weather, holiday stress, and disrupted routines.

“Cold temperatures cause blood vessels to constrict, which raises blood pressure and makes the heart work harder to pump blood. At the same time, stress around the holidays and disrupted routines — like less sleep, more alcohol and skipped medications — add to the strain. Overexertion from winter chores like shoveling heavy snow can further increase the risk, especially in people with existing heart conditions,” said Dr. Vassallo.

Holidays may not be the season filled with joy for everyone, it can bring feelings of stress or sadness due to grief of lost loved ones, managing large gatherings, or dealing with complex family dynamics. Emotional and physical stress have a significant effect on heart health, which is why there is a spike in heart attacks and strokes on Monday mornings when stress levels are at the highest, Dr. Vassallo said.

How to reduce risk:

Since cold weather, increased stress, and changes in routine are key factors driving the winter surge of cardiac events, Dr. Vassallo recommends following specific tips to reduce the risk.

1. Dress for the weather: To stay warm in cold conditions, wear layers, and use essential accessories like hats, gloves, and heavy socks.

2. Come inside often: Spending extended time outdoors in the cold can increase the risk of hypothermia and heart attacks. If you have to spend time outdoors, make sure to take breaks inside to warm up.

3. Avoid excess alcohol: Although alcohol seems to give a temporary feeling of warmth, it can lower your body’s core temperature and make you more vulnerable to the cold.

4. Do not shovel for long periods: Shoveling is an activity that puts extra strain on your heart, especially if you have a pre-existing heart condition. It’s important to check with your doctor whether it’s safe for you to shovel or if you should limit the activity.

5. Wash your hands frequently: Respiratory infections are common in the winter months, and they can increase the risk of heart attacks. Frequent handwashing helps reduce the spread of germs and infections.

6. Get help: If you experience any new symptoms of a heart condition or your existing symptoms worsen, do not hesitate to seek medical help, even if it’s a holiday.

Signs To Look out for:

Knowing the signs of heart attacks and strokes can save lives. It is important to seek immediate medical attention if you notice symptoms like severe chest pain, nausea, dizziness, shortness of breath, pain or numbness in the jaw, back, neck, or shoulders, cold sweat, heartburn, or sudden fatigue.

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December 22, 2024