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  • Fuel Your Success: Expert-Approved Meal Timing Strategies for Optimal Performance

    Fuel Your Success: Expert-Approved Meal Timing Strategies for Optimal Performance

    As a high-achieving individual, you’re well aware that fueling your body with the right foods at the right times can make all the difference in your performance. The old adage "you are what you eat" rings true, especially when it comes to meal timing strategies for optimal performance. In this article, we’ll delve into the expert-approved meal timing strategies to help you compile a personalized plan that suits your lifestyle, goals, and dietary needs.

    Understanding the Science

    Before we dive into the meal timing strategies, it’s essential to understand the science behind it. Our bodies are complex systems, fueled by a delicate balance of hormones, neurotransmitters, and blood sugar levels. When we eat, our bodies respond by releasing insulin, glucagon-like peptide-1 (GLP-1), and other hormones to regulate energy production and storage.

    Why Meal Timing Matters

    Timing your meals correctly can have a significant impact on these hormones and your overall performance. When you eat certain foods at specific times, you can boost your energy, enhance mental clarity, and even improve your mood. On the other hand, eating at the wrong times can lead to energy crashes, decreased focus, and a diminished sense of well-being.

    Breaking Down the Optimal Meal Schedule

    To maximize your performance, it’s crucial to prioritize a structured meal schedule that takes into account your daily needs and goals. Here’s a breakdown of the optimal meal schedule:

    1. Pre-Workout Snack: 2-3 hours before your workout or high-intensity activity, eat a balanced snack with a mix of protein and complex carbohydrates. This pre-workout snack will help to:

      • Refuel your muscles with essential nutrients
      • Increase your energy levels
      • Support performance and endurance
    2. Post-Workout Snack: Within 30-60 minutes after your workout, consume a snack high in protein to:

      • Repair and rebuild muscle tissue
      • Support muscle growth and recovery
      • Help regulate blood sugar levels
    3. Main Meal: Eat your main meal at lunch or dinner, focusing on balanced and nutrient-dense foods. This meal should include:

      • Complex carbohydrates for sustained energy
      • Protein-rich foods for muscle building and repair
      • Healthy fats for sustained energy and hormone regulation
    4. Evening Snack: If you’re engaging in evening activities or wind down with a book, consider a light snack with complex carbohydrates and a small amount of protein. This helps to:

      • Regulate blood sugar levels
      • Support relaxation and sleep quality
      • Refuel for the next day’s activities

    Expert-Approved Tips for Optimal Performance

    1. Listen to Your Body: Pay attention to your hunger and fullness cues, and adjust your meal schedule accordingly. Eat when you’re hungry, and stop when you’re satisfied.
    2. Be Flexible: Don’t be too rigid with your meal schedule. Be prepared to adjust your eating times based on your daily activities, work, or family commitments.
    3. Prioritize Quality Over Quantity: Focus on whole, nutrient-dense foods, such as fruits, vegetables, lean proteins, and whole grains. Avoid processed and high-sugar foods.
    4. Experiment and Adapt: Try different meal timing strategies and food combinations to find what works best for your unique needs and preferences.

    Conclusion

    Incorporating an expert-approved meal timing strategy into your daily routine can have a significant impact on your performance. By fueling your body at the right times, you can increase your energy, enhance your mental clarity, and even improve your mood. Remember to listen to your body, be flexible, and prioritize quality over quantity. Experiment with different strategies and adapt to find what works best for you.

    Frequently Asked Questions

    Q1: Can I skip meals?

    A1: No, skipping meals can lead to blood sugar crashes, decreased energy, and increased hunger. Aim for a balanced and structured eating schedule.

    Q2: Can I eat too much protein?

    A2: Yes, excessive protein intake can put a strain on your kidneys and liver. Aim for 0.5-1 gram of protein per kilogram of body weight from your main meal and post-workout snack.

    Q3: Can I reheat and re-portion meals?

    A3: Yes, reheating and re-portioning meals can help reduce food waste and save time. Just ensure you’re not reheating food too many times to avoid nutrient loss.

    Q4: How often should I review and adjust my meal schedule?

    A4: Review and adjust your meal schedule every 2-3 months to ensure it’s working for you and make adjustments as needed.

    By incorporating these expert-approved meal timing strategies and tips into your daily routine, you’ll be well on your way to achieving optimal performance and making progress towards your goals. So, fuel your success with a personalized meal plan that works for you!

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  • Do you know your family health history?

    Do you know your family health history?

    Some people inherit heirlooms—jewelry, furniture, clothing, and other items—from their relatives. But there’s something even more valuable we all inherit: our health.

    Finding out what medical conditions run in your family is one of the best ways to predict your risk for certain diseases. Relatives often get together around the holidays, so this time of year can be a good opportunity to learn about your family health history.

    Our genes are important factors that affect our health. For example, people with sickle cell disease (a blood disorder) inherited the genetic variant for this illness from both parents.

    But just because your family members have a condition doesn’t mean you have it or will in the future. For complex conditions such as diabetes, while family health history is important for determining individual risk, lifestyle and environmental factors also affect disease progression.

    Laura Koehly, Ph.D., chief and senior investigator for the Social and Behavioral Research Branch at the National Human Genome Research Institute (NHGRI), explained that when people don’t know their family health history, a doctor can’t use that information to measure their risk and personalize their health care.

     

    How conditions get passed from parents to children. Parent A. Parent B. Non-carrier child, carrier child, carrier child, child with disease. A parent can be a carrier for a condition, meaning they don't have the condition themselves but can have children with it. Children get two copies of each gene, one from each parent. If a child has gene copies for a condition from both parents, the child can develop the condition. The child may also become a carrier for the condition themselves, even if they do not have it.

    What a family health history can do for you

    • Give health care providers information to identify disease at earlier stages
    • Help providers recommend ways to reduce risk, including preventive care
    • Help family members make lifestyle changes to reduce risk
    • Inform a pregnant person (or someone considering pregnancy) about gene variants they have and what those variants mean for the fetus

    How to talk to family members about their health history

    It’s a good idea to talk to as many relatives as you can about your family health history. There could be information gaps or confusion about what people know. Ideally, it’s best to know two generations back (i.e., parents, aunts and uncles, and grandparents). Older family members are more likely to know about previous generations’ health conditions.

    Health is a complicated topic. When talking about it with family, listen carefully, be patient and respectful. If someone does not want to talk about their health around others, ask whether you can talk with them in private. Remind them that knowing your family health history can help you and other relatives live better and longer. Some good questions to ask family members include:

    • Do you have any chronic diseases, such as heart disease or diabetes , or health conditions, such as high blood pressure or high cholesterol?
    • How old were you when you developed symptoms or were diagnosed?
    • Have you had any other serious diseases, such as stroke or cancer (and what type)?
    • Has anyone else in our family had the same diseases or conditions?
    • What is our ancestry? (Some diseases are more prevalent within certain ethnic groups.)
    • Have you or any of our family members been tested for genetic mutations (cell changes)?
    • How old were our relatives when they died? How did they die?

    It helps clinicians to know how old your relative was when they were diagnosed with a disease or condition and whether they died from it, Dr. Koehly said. It helps your doctor determine when to screen you.

    There are different ways to collect family health information:

    • Choose one family member to collect all the health information from various relatives
    • Have each relative fill out their own health record
    • Create a checklist organized by medical conditions and ask whether anyone in the family has them
    • Use a family group chat to ask questions and share information

    By having these conversations, families can develop a culture of health and prevention.

    “It’s also important to empower people and their families to act, to do something, to engage in specific health behaviors, like screening at appropriate times and engaging in a healthier lifestyle,” Dr. Koehly said.

    What if you can’t ask your relatives?

    Genetic testing can be especially helpful to find out what conditions may run in your biological family. If your relatives can’t or don’t want to share their health history with you, direct-to-consumer genomics or ancestry companies are another option. These services may reveal unknown relatives to learn your family health history. If you were adopted or born using sperm/egg donation, adoption or donation agencies may be able to provide health records.

    Talk to your health care provider about health screening guidelines for certain conditions, and tell them if you have any concerns about your risks.

    No matter what health conditions you or your family have—and whether you know your family health history—preventive care is important. While you can’t change your genes, you can still practice healthy habits such as being active, eating a balanced diet, and staying smokefree.

    Tools to help you keep track of your family health history

    My Family Health Portrait is a downloadable tool that helps you create a family health history document. It was developed by the Centers for Disease Control and Prevention, NHGRI, and other partners.

    NHGRI’s Families Sharing Health Assessment and Risk Evaluation (SHARE) initiative also has free online worksheets (available for PDF download) to help you understand your disease risk. These worksheets cover colorectal cancer, breast cancer, prostate cancer, type 2 diabetes, and heart disease. You can also download SHARE workbooks in English, Spanish, Hausa, and Haitian Creole.

    Whatever you use, Dr. Koehly said, remember to share it with your relatives! Make sure younger generations can access the family health history, add to it, and use it for their own health care decisions.

    This article was originally published in 2019. It has been updated.

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  • Texas Doctor Forced to Delete TikTok Helping Undocumented Immigrants Get Healthcare After Governor Threatens to Defund Children’s Hospital

    Texas Doctor Forced to Delete TikTok Helping Undocumented Immigrants Get Healthcare After Governor Threatens to Defund Children’s Hospital

    A Texas doctor was forced to delete their TikTok about helping undocumented immigrants get healthcare after the state’s governor threatened to defund a children’s hospital.

    In the now-deleted video, Dr. Tony Pastor told viewers that they did not have to disclose their citizenship status to medical professionals when receiving care, as reported by Chron.

    The viral TikTok came following Gov. Greg Abbott’s executive order which requires public Texas hospitals receiving funding for Medicaid or the Children’s Health Insurance Program to report on health care for undocumented patients, as reported by the Austin-American Statesman.

    In the deleted TikTok, Pastor, who works as a cardiologist at Texas Children’s Hospital, said, “It has made all of us physicians and providers super uncomfortable.” He added, “No one has told us what people are going to do with this information,” as reported by HuffPost.

    It is unclear whether Pastor took the video down by his own choice or if the hospital or Baylor College of Medicine, where he also works as an assistant professor, required him to. Texas Children’s Hospital declined to give a statement to Chron.

    After the November TikTok went viral, Abbott made a post to X appearing to threaten funding for the hospital Pastor works at.


    “Hey, Texas Children’s Hospital & Baylor College of Medicine this doctor is putting your Medicaid & Medicare funding at risk. You better think twice & have crystal clear records. There will be consequences for failing to follow the law in the order,” Abbott tweeted.

    Texas Children’s Hospital said in a statement obtained by MedPage Today that it “fully supports Governor Abbott’s new executive order and is in full compliance.”

    “While we recognize that individuals working at Texas Children’s hold their own personal views on many topics, those opinions do not necessarily reflect the official position of Texas Children’s Hospital,” the statement continued.



    Following the governor’s tweet, Pastor made another TikTok. Text reading, “When the gov of Texas threatens you on X because he is mad you exercised freedom of speech,” plays over the video of Pastor while the song “Popular” from the movie “Wicked” plays in the background.

    Pastor has not made any additional posts or comments surrounding the executive order.

    Originally published by Latin Times.



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  • 500 Keto Diet Recipes – Easy, Delicious, and Healthy Low-Carb Meals for Weight Loss – 500 Keto Recipes

    500 Keto Diet Recipes – Easy, Delicious, and Healthy Low-Carb Meals for Weight Loss – 500 Keto Recipes

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  • A 12-Minute Meditation for Tuning Into the Present Soundscape

    A 12-Minute Meditation for Tuning Into the Present Soundscape

    This week, Melli O’Brien guides us in a practice that invites us to pause and reconnect with the simplicity of being.

    In the midst of life’s noise and distractions, this soundscape meditation creates space to step back and truly listen. By exploring the sensations of the body, the natural rhythm of the breath, and the sounds surrounding us, we’re reminded that peace is found in awareness, not in controlling what’s around us.

    A Guided Meditation for Tuning Into the Present Soundscape

    1. Prepare for this practice by settling into as comfortable a position as you can find. Allow the body to be settled and as relaxed as possible here and at the same time seeing if you can remain upright rather than slouching. Let the way that you place your physical body reflect your intention to be alert and engaged in the practice for the next ten minutes. 
    2. Allow your eyes to lightly close now, if that feels okay for you, or simply lower your gaze. Then bring awareness into the physical body and into the sensations at the contact points between your body and the surface beneath you. Move awareness in close and explore those sensations at the contact point. Then shift the focus to just feeling that gentle rhythm of the breath moving in the body and how the body is being gently rocked and cradled by the natural breath. 
    3. Now, expand your attention out from the breath and bring the focus to the sounds all around you in this particular moment. Take in the sounds in all directions. Sounds in front. Sounds behind. To the sides. Above and below. Take in the whole surrounding soundscape at once.
    4. As the sounds continue to unfold and change, notice if there’s any tendency to mentally label the sounds as they come, or to judge whether you like them or not. Notice how easily sounds can create a story. If you notice this, see if it’s possible to drop any mental commentary and come back to listening to the sounds themselves. Listen as if hearing for the first time, as if each sound was totally new to you. Observe how each sound arises out of stillness. It unfolds and then dissipates back into stillness. Coming and going, constantly changing. Notice the transient nature of sounds. 
    5. Now let go of listening to sounds and bring awareness to your internal world of thoughts. No need to try and control your thoughts in any way. Just let them come and go on their own, just as you did with sounds. Thoughts coming and going, like clouds passing across the sky of your awareness. Thoughts arising, unfolding, and dissipating back into stillness. 
    6. As you continue to be aware of these mental events, notice that these thoughts are coming and going in your awareness. You are the observer, not the thoughts. You can even say that: Here I am watching. I am not the thoughts. I am not the mind. 
    7. Now see if you can withdraw attention from observing the thoughts and simply sense into the awareness of the silent field in which all things come and go. The awareness that you are. This is not something you can grasp with the mind. You’re sensing into that silent beingness, that silent awareness that’s at the very core of all experience. 
    8. Now, let yourself relax back into this silent center of your being. Drop into that still, unchanging depth of being. Allow everything else to arise and pass. Let life flow through you. Rest in the depths of being. It’s like you’re way down deep at the bottom of the ocean in this timeless space, and all that’s coming and going is surface phenomena. Things arising and passing, arising in passing.
    9. In these last few moments of practice, come back to gently focus on your breathing. Take a long, slow, deep breath in. As you breathe out, begin to wriggle the fingers and toes. Take a moment to notice how you feel after making this time for meditation. When you’re ready, open your eyes. 
    10. Remember that no matter what happens today, you can always reconnect to the stillness and peace within by just taking a moment of mindfulness. Wishing you a great day.  



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  • Write Your Way to Happiness: The Science of Journaling and Mental Wellbeing

    Write Your Way to Happiness: The Science of Journaling and Mental Wellbeing

    Write Your Way to Happiness: The Science of Journaling and Mental Wellbeing

    Journaling has long been touted as a tool for personal growth and self-reflection, but recent scientific research has uncovered the incredible benefits it can have on our mental wellbeing. In this article, we’ll delve into the science behind journaling and explore how it can be a powerful instrument in achieving happiness and overall wellbeing.

    The Power of Reflection

    Journaling is more than just a simple exercise in writing down one’s thoughts and feelings. When done regularly, it can have a profound impact on our mental wellbeing, allowing us to process and reflect on our emotions, experiences, and thoughts. This reflection is what sets journaling apart from other forms of self-expression, such as talking to a therapist or simply talking to a friend.

    When we reflect on our experiences, we’re able to gain a deeper understanding of ourselves, our behaviors, and our emotions. This increased self-awareness can help us to identify patterns and triggers, allowing us to develop new coping strategies and make positive changes in our lives.

    Reducing Stress and Anxiety

    One of the most significant benefits of journaling is its ability to reduce stress and anxiety. Studies have shown that individuals who journal regularly experience a significant decrease in symptoms of anxiety and depression, as well as a reduction in cortisol levels (a hormone associated with stress).

    By putting our thoughts and feelings into words, we’re able to release the emotional burden that can weigh heavily on our minds and bodies. Journaling allows us to process and release these emotions, freeing us from the constant anxiety and stress that can come with holding them in.

    Boosting Creativity and Productivity

    Journaling is not just beneficial for our mental wellbeing, but also for our creativity and productivity. By engaging in stream-of-consciousness writing, we’re able to tap into our subconscious mind, unlocking new ideas and insights that might have otherwise remained hidden.

    This increased creativity can be particularly beneficial for individuals looking to overcome writer’s block, artists stuck in a creative rut, or entrepreneurs seeking to generate new business ideas. Journaling can also help us to clarify our thoughts and goals, leading to increased focus and productivity.

    The Writing Process

    So, how does one get started with journaling? The process is simple: grab a pen and paper, or open up a digital journaling app, and start writing. The key is to approach journaling as a non-judgmental space where you can express yourself freely, without worrying about grammar, spelling, or sentence structure.

    • Start by setting aside a specific time each day to journal, whether it’s first thing in the morning or before bed.
    • Write without stopping or worrying about making sense – just let your thoughts flow onto the page.
    • Don’t worry about grammar or spelling – this is your space, and you’re writing just for yourself.
    • Experiment with different techniques, such as freewriting (writing without stopping or worrying about making sense), or structured journaling (using prompts or formats).

    Conclusion

    In conclusion, journaling is a powerful tool for achieving happiness and mental wellbeing. By reflecting on our thoughts and emotions, we can gain a deeper understanding of ourselves, reduce stress and anxiety, and unlock our creative potential. Whether you’re looking to improve your mental wellbeing, reignite your creativity, or simply gain a better understanding of yourself, journaling can be a valuable addition to your daily routine.

    FAQs

    Q: I’m not a good writer – can I still journal?
    A: Absolutely! Journaling is about expressing yourself, not about writing literary masterpieces. Simply write as you would talk, and don’t worry about grammar or spelling.

    Q: How often should I journal?
    A: Aim for at least 10-15 minutes a day, 3-4 times a week. Consistency is key, but even occasional journaling can be beneficial.

    Q: What if I’m not comfortable writing down my emotions/thoughts?
    A: That’s okay! You don’t have to share everything with your journal. Try freewriting or structured journaling, which can help take the pressure off.

    Q: Can I journal digitally?
    A: Yes! There are many digital journaling apps available, such as Day One, Penzu, or Habitica. Or, you can use a note-taking app like Evernote or Simplenote.

    Q: Will my journaling be private?
    A: Absolutely! Your journal is for your eyes only – don’t share it with anyone, and consider storing it in a secure location to protect your privacy.

    By incorporating journaling into your daily routine, you can take the first step towards greater self-awareness, creativity, and happiness. So, grab a pen and paper (or open up that digital journaling app), and start writing your way to a more fulfilling life.

  • Pole Walking to Lose Weight? 

    Pole Walking to Lose Weight? 

    Does walking with poles, also known as Nordic pole walking or “exerstriding,” beat out regular walking for depression, sleep quality, and weight loss?

    Exercise recommendations for obesity have been referred to as “the mysterious case of the public health guideline that is (almost) entirely ignored.” Governmental, scientific, and professional organizations call for at least an hour of exercise a day for weight management, but “almost no obese adults meet this target.” As you can see below and at 0:32 in my video Are There Benefits of Pole Walking for Weight Loss?, surveys suggest American men and women watch television ten times more than they exercise. 

    For Americans with obesity, it may be even worse. Only 2 percent reach even 30 minutes a day, as you can see below and at 0:36 in my video, and the percentage exceeding an hour of exercise a day is expected to be close to zero.

    Why don’t individuals with obesity exercise more? Why don’t we just ask them? When questioned, “obese adults typically describe exercise as being unpleasant, uncomfortable and unenjoyable.” How can we break this vicious cycle, where inactivity can lead to weight gain, which can lead to further inactivity and even more weight gain? The first thing to recognize is that “it is normal and natural to be physically lazy.”

    “Nothing in Biology Makes Sense Except in the Light of Evolution” is the title of a famous essay written by a noted geneticist. Laziness is in our genes. We evolved to instinctually avoid unnecessary exertion to conserve energy for survival and reproduction. These days, there’s no shortage of available fuel, yet the hard-wired inertia remains. “The vast majority of people today behave just as their ancestors by exercising only when it is fun (as a form of play) or when necessary.” Just like dietary change for weight control, the only way exercise is going to work long-term is if it becomes “a stable, ideally lifelong, activity habit.” Exercise is only effective if it’s sustainable. So, we need “to restructure our environments to require more physical activity,” like using a treadmill desk, and figure out how to make exercise more enjoyable. It should just be a walk in the park—literally, perhaps!

    Some wise advice from a 1925 medical journal entry: “The best prescription to be written for a walk is to take a dog…and a friend.” Listening to your favorite music might also help. Music has been described as “a legal method” for improving peak performance and, more importantly, enhancing the enjoyment of high-intensity interval training. As you can see below and at 2:37 in my video, listening to a preferred playlist during exercise can significantly reduce your “rate of perceived exertion,” which is how hard you feel your body is working. When severely obese youth got on a treadmill and were told to go until exhaustion, with or without music, those listening to their favorite tunes “ran significantly longer,” tending to go about 5 percent longer. This was chalked up to “attentional distraction”; the music may have helped them keep their mind off feelings of fatigue. If that’s the case, listening to a podcast or audiobook might have a similar effect. 

    One way to up your walking game is with walking poles. So-called Nordic walking, also known as exerstriding or Viking hiking, was originally developed in Scandinavia to maintain cross-country ski athletes’ training in the summer. It’s since gained in popularity worldwide as a general fitness activity. The augmented engagement of the upper body musculature may result in an 18 to 22 percent increased calorie expenditure over walking alone (depending, in part, on your pole handling technique). Does that translate into accelerated weight loss?

    Before and after studies demonstrate weight loss with pole walking, compared to a sedentary control, but what about compared to regular walking? Of the four such studies I could locate, comparing thrice weekly 40- to 60-minute sessions of Nordic pole walking to regular walking, every single one found no significant difference in body fat measures after 8 weeks, 12 weeks, another at 12 weeks, or 13 weeks. You can see the last one below and at 4:16 in my video

    There are, however, other benefits over regular walking, such as increased upper body muscle bulk, improved muscular endurance, and increased strength, as seen below and at 4:20 in my video, though not as much as was seen with resistance-band training. But, as I was writing How Not to Diet, there wasn’t any evidence of a weight-loss-enhancing effect, which is why Nordic walking didn’t make the cut. Just as we were going to press, a study was published—the first to combine Nordic walking with diet, compared to the same dietary program with regular walking. And, once again, no significant difference was found in body weight or anything else. There was a hint that those in the pole group enjoyed it more, and, in the end, exercise only works if you do it, so that may be a benefit. 

    There may be other benefits, too. As you can see here and at 5:05 in my video, Nordic walking beat out regular walking in terms of reducing symptoms of depression and improving sleep quality.

    Perhaps this should not be surprising, given the greater exercise intensity of pole walking, even approaching that of jogging at higher speeds, shown below and at 5:15 in my video. And that’s where I see the role of walking poles—to fill the intensity gap between people who are ready to graduate from walking but aren’t ready for more rigorous activities, such as running. The only potential downsides are the added expense and, “reminded of Monty Python’s famous ‘ministry of silly walks’ sketch…‘feeling fairly ridiculous’ when trying Nordic walking for the first time.”  

    However you walk, there are a lot of benefits. Check out my video Longer Life Within Walking Distance.

    Related videos include How Much Exercise to Sustain Weight Loss? and How Much Should You Exercise?.



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  • Got A Test Tomorrow? Take A Brisk Walk Now To Boost Your Memory

    Got A Test Tomorrow? Take A Brisk Walk Now To Boost Your Memory

    Regular exercise is a well-known technique to boost memory, but can the benefits of working out today can last into the next day? Researchers suggest that taking a brisk walk today could enhance your memory by tomorrow.

    Studies have shown that exercise can offer cognitive benefits shortly after a workout, but until recently, it was not clear how long these effects last. A new study published in the International Journal of Behavioral Nutrition and Physical Activity reveals that moderate to vigorous physical activity on one day can improve your performance on memory tests the following day.

    Another interesting finding was that limiting sitting time and getting at least six hours of sleep may be key factors for maximizing these cognitive benefits. More time spent being sedentary than usual was associated with poorer working memory the following day.

    “Our findings suggest that the short-term memory benefits of physical activity may last longer than previously thought, possibly to the next day instead of just a few hours after exercise. Getting more sleep, particularly deep sleep, seems to add to this memory improvement,” said lead author Dr Mikaela Bloomberg in a news release.

    “Moderate or vigorous activity means anything that gets your heart rate up – this could be brisk walking, dancing or walking up a few flights of stairs. It doesn’t have to be structured exercise,” Dr. Bloomberg said.

    So how does exercise help with memory? When you exercise, it increases blood flow to your brain and triggers the release of brain chemicals like norepinephrine and dopamine which improves functions, such as focus and memory. These changes usually last for a few hours after you work out.

    Studies have shown that some benefits of exercise, like mood improvement, can last up to 24 hours. In a previous study, researchers found that after intense exercise like high-intensity interval training cycling, brain activity in the hippocampus (a part of the brain important for memory) stayed more coordinated for up to 48 hours.

    This prompted the researchers of the latest study to look at how long will memory boost from exercise lasts in a group of 76 men and women. The participants were aged 50 to 83. They wore activity trackers for eight days and took cognitive tests each day.

    “This study provides evidence that the immediate cognitive benefits of exercise may last longer than we thought. It also suggests good sleep quality separately contributes to cognitive performance,” said co-author Professor Andrew Steptoe.

    “This was a small study and so it needs to be replicated with a larger sample of participants before we can be certain about the results,” Dr Bloomberg added.

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  • What is palliative care? We asked a professional

    What is palliative care? We asked a professional

    People with serious or terminal illnesses have to make difficult choices. It can be hard to understand all the information they get from their doctors. It can also be an emotional rollercoaster for them and their loved ones. What if there was someone to help them make decisions?

    That’s where Kristin Nannetti, MSN, RN, CCRN, CHPN, CNL, comes in. As the Palliative Care Coordinator for VHC Health, her job is to guide patients and their families through all the different areas of care for serious illnesses. She talked with NIH MedlinePlus Magazine about palliative care and how it can give people a better quality of life. She also cleared up some misunderstandings about palliative care.

    In your own words, what can palliative care look like?

    Palliative medicine is for people with serious and complex illnesses. The goal is to reduce symptoms, improve quality of life, and support the patient and their family so they can cope through their treatment. I like to say palliative medicine is the “human side of medicine.” Our goal is to gentle the journey our patients and their loved ones might face.

    We support the physical, psychological, social, spiritual, and existential aspects of their condition. That can include symptom management, complex health care navigation, grief counseling, and advance care planning. We also have “goals of care discussions” where we get to know our patients and their loved ones to help them make informed treatment or care decisions. These discussions take an hour or two per visit, and they usually recur over several weeks, months, or even years. We spend as much time as the patient and their family need to understand their condition, treatment options, and plans. We want to make sure they feel supported through it all.

    Why did you decide to go into palliative care? What do you find most rewarding about this work?

    When I began a career in health care, I did so to help others. Most of my nursing experience before palliative medicine was in critical care, and my initial career goal was to “save lives.” In part, I saw my role as a nurse to fight off death. But while working in the intensive care unit (ICU), I saw a lot of suffering and futile care (care that is unlikely to make a patient better). I experienced moral distress while working in the ICU and felt burned out. I realized that everyone dies, and sometimes the most compassionate thing we can do as clinicians is to aid a peaceful, natural death.

    At that time, I thought palliative care was a sad specialty to work in, but I kept feeling drawn to it. So I shadowed a palliative care nurse and took a special nursing course. Then I took a leap and transferred from critical care into palliative medicine. Soon after, I realized my home in health care is in palliative medicine.

    Now I know palliative medicine isn’t actually sad—chronic and terminal illnesses are. What’s sad is the suffering people endure with these illnesses and the shortcomings of the health care system. Palliative medicine helps make those sad things better. That’s what’s most fulfilling about my job.

     

    How is the training for palliative care different from other nursing training? Do you need any special skills for this work?

    I’ve taken specialized classes, studied palliative medicine texts, trained with other palliative care specialists, and gone to conferences. In palliative medicine, we focus on all areas. I learned from physicians, nurses, social workers, counselors, nursing aides, and chaplains. I learned about diagnostics for complex and terminal illnesses, symptom management, end-of-life care, and disease prognostication—when physicians try to predict how a disease will progress or how much time a person has left to live. I learned about advance care planning, compassionate communication, ethical and legal standards of care, grief counselling, and case management. Plus, I learned how to support patients and families spiritually when they’re going through a crisis.

    Clear, compassionate communication and empathy are important special skills required in palliative medicine. Dealing with serious or complex illnesses can be difficult, and patients often struggle to cope. They may be sad or angry, so I let my patients vent, cry, laugh, whatever they need in that moment. You need to be able to understand where those emotions are coming from. I meet my patients where they are in those moments and help them find the path forward while feeling understood and seen.

    How do you determine when palliative care is right for a patient?

    Anyone with a serious or complex illness that is impacting their quality of life can discuss palliative care with their providers. It’s helpful if patients seek a palliative care consultation as soon as they are diagnosed with a serious illness, especially if their condition requires symptom management or support. But palliative care isn’t just for managing severe pain or for people who are dying. The timing is fluid—patients can begin palliative care at any time during their treatment journey, even very early on, up to and through end-of-life care. In order to know if palliative care is right for you, ask your primary care provider or specialist.

    Hospice is a type of medical, supportive palliative care for people with six months or less to live.

    What is it like to talk with people about their palliative care planning and decision-making? How do you help patients make tough decisions?

    My role is to help patients and families understand what they can expect with their illness, treatments, symptoms, and prognosis. I think of myself as a steward who helps guide them on their journey through illness. Knowledge can be empowering. Having these conversations with patients and their loved ones can reduce their anxiety and fear.

    When I start a new consultation, typically the first thing I do is learn as much as I can about the patient’s medical history and treatment options. I make sure that when we have this conversation, it’s comfortable for the patient and whoever is joining us. So we pick a time that’s good for them, find a quiet location, and ensure we won’t be interrupted.

    Then I ask them open-ended questions: What do they understand about their condition and treatment plan, and how much do they want to know? Sometimes the discussions can be difficult for the patient and their loved ones to hear, so I give them time and space to digest the information. Often, they need emotional support. This is where my grief counseling skills come in handy. I’ll ask them to tell me about themselves: What’s most important to them? How are they coping with this? Do they have any religious or spiritual beliefs that they lean on during hard times? Do they have any cultural preferences that their care team needs to be aware of? What aspects of their personality should their care team know so that we can give the best possible care? Who is their support system?

    By the end of the discussion, we will have a plan for the patient or at least a plan for my follow-up with them. My goal is to ensure they have made an informed decision that reflects their goals and values and that they feel at peace with this decision. I might need to dispel some misconceptions about palliative care and hospice, too. These divisions of medicine are often misunderstood.

     

    What are some common misconceptions around palliative care? How do you address these with patients and their families?

    One common misconception is that palliative care is only for people who are dying, but it also maximizes quality of life and reduces suffering. So it’s done together with curative treatments. For example, we could help a person with cancer better tolerate their chemotherapy by managing their symptoms. That can make their treatment more successful and help them live longer and better.

    Another misconception is that all palliative care is hospice care. Palliative care is for any stage of a serious illness, but hospice is specifically for patients with a more limited prognosis of six months or less.

    A lot of people think that all palliative care clinicians do is offer opioids for pain relief. This is common in palliative care, but it’s not the only way. We also offer non-opioid medications and complementary medicine. These are things like massage therapy, acupuncture, pet therapy, music and art therapy, Reiki, and so on.

    Palliative care patients can still see their other physicians, too. We work with other physicians to offer the best possible care, but we do not replace other providers. I correct these misconceptions head on through kind and compassionate education.

    How do you manage a situation where the patient’s or family’s desire is different from their health care provider’s recommendation?

    This is a common reason palliative care teams are consulted. If the patient or their family are making these decisions based on a misunderstanding or a misconception, maybe they need more information about their condition or their options. Maybe they’re based on religious or cultural reasons. Or maybe they’re concerned about futility of care. If what the patient wants is feasible, then I respect their decision.

    If there is still disagreement after these conversations, an ethics consultation may help. Most hospitals have ethicists who speak with both the patient or their surrogate and the medical teams. Their job is to help find a realistic solution for everyone.

     

    What’s an especially memorable experience from your work as a palliative care provider?

    I have many wonderful and inspiring memories from my work. My best memories are typically about patients who wanted to cross something off their bucket list before they died and the times I could help them do that.

    I’ve participated in a few weddings for patients and for their children. There was a young woman with gastric cancer who wanted to marry her boyfriend—the father of her children—before she died. So the staff on the oncology unit, the chaplains, and I organized a wedding party with cake, balloons, and flowers. She got dressed up, and we got them married in her hospital room. She died later that night, so it was sad, but we were able to provide her and her husband with that final moment of joy. That meant a lot to them.

    There are many tragic memories that I have from my career, but I look for good in everything I do and see. I remember a 36-year-old mother with breast cancer whose treatment gave her a few months longer than she would have had otherwise. She was able to spend more time with her family and friends. Witnessing the love she and her husband had was inspiring, and I am grateful that I was able to learn from their example. I believe that even in dire circumstances, we can try to make the situation better for people.

    Have you or your loved ones ever received palliative care? If so, what was that experience like for you?

    Three of my grandparents died while in hospice care. Each of them had beautiful departures from the physical world. I’m not going to lie—it was challenging. Health insurance doesn’t cover a lot of the day-to-day care that people need at home when they’re sick. So my family and I took turns taking care of them until they passed away. It was a beautiful gift that my grandparents got to die in the comfort of their own homes, without pain or suffering, surrounded by loved ones. And they had peace of mind before they passed away.

    And my father-in-law had a palliative care consultation before he died at the end of May. It helped my in-laws and my husband better understand what my father-in-law was going through and what they should expect. Now that we’re grieving his loss, I can see that my husband is better able to cope because he was mentally prepared for what was to come.

    What advice would you give to patients and families who are considering palliative care?

    I would ask, “Why would you not seek palliative care?” People get sick and die every day with or without palliative care involvement. The difference is that those who have palliative care live better and often longer, and they have that extra layer of support through that difficult journey.

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  • Remedies And When To Seek Treatment

    Remedies And When To Seek Treatment

    As the winter season sets in, coughs become more common. While some people may experience a persistent cough due to allergies, others might develop a cough from infections. It’s important to know when to manage a cough at home and when to seek professional care, as coughs linked to seasonal changes or irritants like dust and cold air may require different treatment than those caused by a viral or bacterial infection.

    Causes of cough:

    Coughing is the body’s natural defense mechanism, clearing irritants like mucus, smoke, and allergens such as dust, mold, and pollen from the airways. It can be triggered by infections like the flu, COVID-19, or the common cold or due to lung health conditions such as asthma or COPD.

    Severe coughs lasting for longer periods can sometimes be a sign of more severe conditions such as lung cancer, tuberculosis, and cystic fibrosis.

    A short-term cough from choking occurs when food or other obstructions block the airway, affecting breathing. In such cases, immediate medical attention is necessary.

    Types of cough:

    Dry cough– A dry cough feels like a tickling sensation in the throat but doesn’t bring up any mucus. It occurs due to inflammation in the lungs. A dry cough that occurs at night may be caused by mucus dripping from the nose or sinuses, which can irritate the throat. These coughs can last for several weeks or until a cold or flu runs its course. Many people experience dry coughs for weeks after recovering from COVID-19. Acid refluxes can also trigger a dry cough.

    To get relief from a dry cough, using lozenges or cough suppressants can help soothe the throat. Staying hydrated and using a humidifier may also provide some comfort. If the dry cough is due to asthma, or acid reflux issues, you might need to consult a doctor and get the appropriate medications. However, if coughing is accompanied by symptoms such as difficulty breathing, chest tightness, bluish lips, or confusion, it’s important to seek immediate medical attention.

    Wet cough- A wet cough, also known as a productive cough, occurs when mucus builds up in the airways. It can be caused by lung conditions like COPD or bacterial and viral infections. Wet coughs accompanied by wheezing may also signal a more serious health issue, such as congestive heart failure, where the heart struggles to pump blood throughout the body.

    The use of over-the-counter cough and cold medications may help clear the phlegm from the airways. For children, the use of saline nasal drops and honey may help relieve the symptoms. However, if a wet cough persists for more than three weeks, it’s best to consult a doctor.

    Paroxysmal cough- It is characterized by intermittent attacks of violent, uncontrollable coughing leading to pain and difficulty in breathing. Such bouts of severe cough can occur with pertussis or whooping cough. Other common causes are asthma, COPD, pneumonia, and tuberculosis.

    Reducing exposure to possible triggers of asthma and COPD can help relieve symptoms. If the cough is caused by pertussis, treatment with antibiotics is necessary. Early diagnosis and prompt treatment lead to better outcomes.

    Croup cough- Croup occurs when the upper airway becomes inflamed in young children due to a viral infection. This type of cough is characterized by a distinctive barking sound. Other signs of croup in children include difficulty breathing, making high-pitched noises during inhalation, and rapid breathing. In severe cases, the child’s skin may become pale or even bluish, indicating a more serious condition.

    Taking medications for fever, using a humidifier, and staying hydrated can help relieve mild symptoms. However, if symptoms are severe or last longer than 3 to 5 days, seek immediate medical attention. Warning signs include noisy, high-pitched breathing sounds, trouble swallowing or drooling, unusual tiredness or restlessness, rapid breathing, difficulty breathing, or a blue or gray tint around the nose, mouth, or fingernails.

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