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Backyard Oasis: How to Create a Stunning Outdoor Retreat
As the days get longer and the weather gets warmer, our minds start to wander to the idea of spending more time outdoors. Whether you’re looking to relax, entertain, or simply enjoy the beauty of nature, creating a stunning outdoor retreat in your own backyard can be the perfect solution. In this article, we’ll explore the secrets to creating a breathtaking backyard oasis that will be the envy of your friends and family.
Choosing the Right Location
The first step in creating a stunning outdoor retreat is to choose the right location. When selecting the spot for your oasis, consider the following factors:
Sunlight: Make sure your chosen spot gets plenty of natural sunlight, especially if you plan to spend a lot of time outdoors.
Shade: On the other hand, if you want to create a shaded area for relaxation, consider planting trees or installing a gazebo or pergola.
View: Take advantage of any beautiful views your yard has to offer, such as a garden, pool, or forest.
Noise: Avoid areas with high levels of noise pollution, such as near roads or busy neighbors.
Designing Your Backyard Oasis
Once you’ve chosen the perfect spot, it’s time to start designing your backyard oasis. Here are a few tips to keep in mind:
Theme: Decide on a theme for your outdoor retreat, such as a tropical paradise, rustic retreat, or modern oasis. This will help guide your design decisions.
Layout: Consider the layout of your outdoor space, taking into account traffic flow, seating areas, and any obstacles, such as gardens or water features.
Color Scheme: Choose a color scheme that complements your home and theme, and use it consistently throughout your design.
Lighting: Don’t forget to plan for lighting, which can add ambiance and make your outdoor space usable in the evening.
Creating a Sense of Seclusion
One of the key elements of a successful backyard oasis is creating a sense of seclusion. Here are a few ways to achieve this:
Fencing: Install a fence or screen to block out noise and create a sense of privacy.
Plantings: Use plants, shrubs, and trees to create a sense of enclosure and hide any unsightly views.
Decor: Add decorative elements, such as trellises, gazebos, or pergolas, to create a sense of separation from the rest of the yard.
Adding Water Features
Water features can be a key element in creating a stunning outdoor retreat. Here are a few options to consider:
Pools: A pool is a great way to add functionality and relaxation to your backyard oasis.
Fountains: A fountain can add a soothing sound and visual interest to your outdoor space.
Waterscapes: Consider adding a small pond or water feature to create a sense of calm and serenity.
Lighting the Way
Lighting is an essential element in creating a stunning outdoor retreat. Here are a few tips to keep in mind:
Layered Lighting: Use a combination of overhead, pathway, and spot lighting to create a layered lighting effect.
LED Lighting: LED lights are energy-efficient and come in a range of colors, making them a great option for outdoor lighting.
Smart Lighting: Consider installing smart lighting, which can be controlled remotely and adjusted to suit your needs.
Bringing it All Together
Creating a stunning backyard oasis takes time and planning, but with these tips, you’ll be well on your way to creating a beautiful and functional outdoor space. Here are a few final tips to keep in mind:
Be Creative: Don’t be afraid to think outside the box and add unique elements to your design.
Pay Attention to Detail: Pay attention to the smallest details, such as the placement of plants and the color scheme, to ensure a cohesive look.
Make it Yours: Make your backyard oasis truly yours by adding personal touches and decorative elements that reflect your style and personality.
Conclusion
Creating a stunning backyard oasis is a process that requires careful planning and attention to detail. By choosing the right location, designing a beautiful outdoor space, creating a sense of seclusion, adding water features, and bringing it all together, you’ll be well on your way to creating a backyard oasis that will be the envy of your friends and family.
FAQs
Q: What is the most important factor to consider when designing a backyard oasis?
A: The most important factor is to choose a location that provides a sense of seclusion and privacy.
Q: What is the best way to add ambiance to my outdoor space?
A: The best way to add ambiance is through the use of lighting, either through overhead, pathway, or spot lighting.
Q: What are some affordable ways to create a backyard oasis?
A: Some affordable ways to create a backyard oasis include using plants and shrubs to create a sense of enclosure, adding a small water feature, and using string lights for lighting.
Q: How can I make my backyard oasis more functional?
A: To make your backyard oasis more functional, consider adding a patio or seating area, installing outdoor speakers, and adding a barbecue or outdoor kitchen.
Q: What are some popular themes for backyard oases?
A: Some popular themes for backyard oases include tropical paradises, rustic retreats, and modern oases.
Home / News / Microplastics a growing challenge to health and the environment
iStock/Svetlozar Hristov
January 2, 2025 – Over the past few months, Harvard Chan faculty have been sharing evidence-based recommendations on urgent public health issues facing the next U.S. administration. Shruthi Mahalingaiah, an assistant professor of environmental, reproductive, and women’s health, offered her thoughts on the challenges posed by microplastics and the need for more public awareness about the surprising sources of a stealthy and growing hazard that demands multifaceted and creative solutions.
Q: Why are microplastics a pressing public health issue?
A: For a long time, oceanographers and marine biologists have focused on the threat to oceanic life for good reason. We have a floating garbage patch of plastic halfway between Hawaii and California that covers an area that is twice the size of Texas. And that is just the largest of five offshore plastic accumulation zones in the world’s oceans. The terrible impact on marine and wildlife species is clear.
What people may not realize is that microplastics are also a pressing human health issue. These plastics are showing up everywhere, including throughout our bodies—and even within the human reproductive system, not only in placentas but also in testes and semen. What is worse, we don’t know what the accumulation of these plastics in our bodies might mean for us. Research points to potentially serious issues, including vascular disease, cancers, respiratory disorders, inflammatory bowel disease, as well as dizziness and neurological symptoms. We have much more to learn. We know microplastics and their impacts vary based on composition, size, and surface area. The smaller the particle, the deeper it can go into the body.
There are many important questions to answer. For instance, in the human system, how do the chemical properties of the nanoparticles within the microplastics interact with nutrients and normal repair processes that prevent disease and slow aging? Is the way we produce and recycle plastic helping—or are these processes increasing unsafe exposures? It’s essential that we ask these types of questions and do the research to find out.
Q: What are the biggest challenges facing the next administration around microplastics?
A: It will be challenging to correct the deeply entrenched idea that consumer diligence in recycling plastics can or could ever solve the plastic waste and pollution crisis. The reality is that only about 9% of the world’s plastic is recycled—it’s often not economically or technically possible to recycle the rest and the vast majority of plastics end up in landfills or get incinerated or dumped into the environment.
It is encouraging that the California attorney general has filed a lawsuit against ExxonMobil, the world’s largest producer of polymers, which are materials used to create single-use plastics, including plastic utensils, drink bottles, and packaging. The lawsuit alleges that the company for decades has used marketing campaigns to create a “myth” around the impact of recycling, leading consumers to buy more single-use plastic than people would if they knew most plastic never goes away.
To make real impact, we need to be more strategic. In 2022, member states in the United Nations endorsed a resolution to end plastic pollution and forge an international legally binding agreement by 2024. It focuses on moving government and businesses away from single-use plastics. In late November, the fifth session of the negotiating committee to develop that treaty, which includes about 175 nations, met in South Korea. I hope a treaty will be adopted soon.
It’s important that we expand both the public conversation as well as scientific research to investigate all sources of microplastics. For instance, a surprising source of microplastics is wear and tear on tires. When you drive your car, how fast you go and how often you accelerate and decelerate ultimately makes an impact. Research shows that tire wear-and-tear contributes up to 10% of the plastics that end up in our oceans and enter our food chain—an issue that requires both our awareness and creative action—including carpooling, using public transportation, increasing walking to close by areas, and so on.
The challenges ahead are multifaceted. We have to understand all the sources and the complex ecosystem of microplastics for our mitigation efforts to work. We have to understand the full scope of the health impacts of microplastics. And as we work to address the problem, we have to take care not to introduce another threat, a different downstream effect created by substituting a microplastic with something that ultimately also poses health risks—so we can’t have blinders on, we must always look at the big picture in order to mitigate wisely.
Q: What are your top two to three recommendations for policies to address microplastics?
A: It’s important for relevant industries to consider the concept, “First, do no harm.” We need the wide range of industries that produce plastics as waste to take responsibility and develop creative solutions to shift away from the use of plastics.
For instance, the medical-industrial complex uses a lot of single-use plastic. As a physician, I know that routine surgeries generate a bag or more of plastic trash and time-intensive surgeries yield up to six bags. And when harm is noted, as is the case with microplastics, we owe it to our patients, community, ecosystem, and to planetary health to move to ameliorate the impact. We need a wave of creative solutions across the medical-industrial complex. For example, we can create greener labs by adopting sustainable practices that minimize plastic use. All of us must start somewhere and act.
And we must individually work to reduce microplastics in ways that extend far beyond recycling. We must be aware that microplastics are all around us, that tiny fragments of plastics exist in car tires, clothing, bedding, and all kinds of textiles, including the microplastics stripped off our clothing by friction and turbulence in the washing machine that end up in our wastewater. One solution to the latter example involves installing a filter on your washing machine to stop microfiber pollution.
Q: What’s the evidence supporting these recommendations?
A: There is a lot of evidence that single-use plastic is a problem and, as mentioned earlier, only 9% of plastic gets recycled.
We know that people are consuming and breathing a lot of plastic. One analysis shows that Americans ingest and inhale up to 121,000 microplastic particles every year, and people who drink bottled water may be ingesting an additional 90,000 microplastics per year. Put another way, scientific research shows we probably ingest the weight of a plastic credit card every week without realizing it.
I highly recommend a book by science journalist Matt Simon, A Poison Like No Other, which details a lot of the scientific research about the ubiquity of microplastics and their ability to penetrate into so many things, including our food chains and our bodies.
Q: What do you hope could be accomplished in this field in the next four years?
A: My big hope is that we get rid of single-use plastic. I want to see innovation in packaging, food storage, and especially in the medical sector where we should be rethinking single-use items and moving toward the use of sterilization of reusable equipment. Overall, I hope to see major systems across diverse sectors re-engineered in innovative ways, with the urgent reduction in microplastics a top priority.
Prolonged sitting has long been linked to negative effects on both physical and mental health. However, new research reveals a surprising twist: not all sitting activities are harmful to your brain. In fact, some might even offer cognitive benefits.
Researchers of the latest study explored the daily activity patterns of 397 adults, aged above the age of 60 to understand how different types of activities affect memory and thinking abilities. The findings published in the Journal of Gerontology Series A revealed that the effects of sedentary behavior on brain health depend largely on the type of activity.
For instance, mentally engaging activities such as reading, listening to music, crafting, praying, or chatting with friends were linked to improved memory and cognitive function. However, activities that do not require active participation such as watching television for a long time or playing video games, were associated with poorer cognitive outcomes.
“We found that the type of activity significantly alters its impact on brain health. Social and mentally engaging activities stimulate the brain, while passive activities, like excessive TV viewing, can have a detrimental effect,” Dr Maddison Mellow, a lead researcher of the study said.
For best results for all aspects of health, Mellow suggests that people should aim at being physically active, prioritize movement that is enjoyable, and get the heart rate up.
However, if your day involves a lot of sitting, there’s no need to worry. Small adjustments can still benefit your brain health. Swapping just five minutes of TV time for a mentally stimulating activity like solving a puzzle, reading, or having a phone conversation with a friend can make a meaningful difference to your brain health, suggests Dr. Mellow.
“And, while the ‘move more, sit less’ message certainly holds true for cardiometabolic and brain health, our research shows that a more nuanced approach is needed when it comes to thinking about the link between sedentary behaviors and cognitive function,” Dr. Mellow said.
Previous studies have shown that engaging in mentally stimulating leisure activities, such as reading and playing board games, can help older adults maintain cognitive sharpness. A paper published in the PMC journal indicates that individuals aged 75 and older who participate in such activities had a reduced risk of developing dementia compared to those who did not.
Is there a non-surgical alternative to knee replacement surgery that treats the cause and offers only beneficial side effects?
The largest study in history on the health effects of being overweight, analyzing data from more than 50 million people from nearly 200 countries, found that excess body weight accounts for the premature deaths of about four million people every year. Most of these deaths are from heart disease, but the researchers “found convincing or probable evidence” linking obesity to 20 different disorders—a veritable alphabet soup of potential health concerns.
In the ABCs of the health consequences of obesity, A is for arthritis. Obesity can make rheumatoid arthritis worse and increase the risk of another inflammatory joint disease—gout, the so-called disease of kings. The most common joint disease in the world, though, is osteoarthritis, and obesity may be its “main modifiable risk factor.”
Osteoarthritis develops when the cartilage that lines and cushions our joints breaks down faster than our body can build it back up. Our knee is the most commonly affected joint, leading to the assumption that the association with obesity was simply due to the excess wear and tear from the added load on the joints. But non-weight-bearing joints, like our hands and wrists, can also be affected, suggesting the link isn’t “purely mechanical.” Obesity-related dyslipidemia may play a role, with elevations in the amounts of triglycerides, fat, and cholesterol in the blood aggravating inflammation in the joints, just like cholesterol can exacerbate the inflammation in our artery walls.
When cholesterol is dripped onto human cartilage in a petri dish, the inflammatory degeneration worsens, which helps explain why the higher our cholesterol, the worse our disease, as shown below and at 2:05.
Cholesterol-lowering statin drugs may help prevent and also treat osteoarthritis, as can a cholesterol-lowering diet. In fact, a healthy enough plant-based diet may offer the best of both worlds, dropping cholesterol as much as a starting dose of a statin drug—within a single week—and having only good side effects, such as lowering blood pressure and facilitating weight loss.
Even losing only about a pound a year for a decade may decrease the odds of developing osteoarthritis by more than 50 percent. Weight reduction may even obviate the need for knee replacement surgery. Osteoarthritis sufferers with obesity who were randomized to lose weight improved their knee function as much as those undergoing surgery—and did so within just eight weeks. The researchers concluded that losing 20 pounds of fat “might be regarded as an alternative to knee replacement.”
Isn’t it easier to get your knees replaced than lose 20 pounds, though? Rarely discussed is the fact that nearly 1 in 200 knee replacement patients lose their lives within 90 days of surgery. Given the extreme popularity of this surgery—about 700,000 are performed each year in the United States—an orthopedics journal editor suggested that “people considering this operation are inadequately attuned to the possibility that it may kill them.” Arguably, that’s the single most salient fact to share with a patient who is considering the operation. Responding to the question of whether patients should be told about the chance the operation may kill them, an orthopedic surgeon said: “To me, the real question is whether this knowledge will help the patient. Will it add to the anxiety of the already anxious patient, perhaps to the point of denying that patient a helpful operation? Or will this knowledge motivate a less-handicapped patient to stick to a diet and physical activity regime? Ultimately, then, the question boils down to the surgeon’s judgment.”
Even among the vast majority who survive the surgery, approximately one in five knee replacement patients describe being unsatisfied with the outcome. Weight loss with a healthy diet, on the other hand, may offer a nonsurgical alternative that treats the cause and has only beneficial side effects.
I continue the alphabet of obesity with the next few videos in the related posts below.
You may be interested in my book on weight loss, How Not to Diet, and its companion, The How Not to Diet Cookbook, which is full of health-promoting, Green-Light recipes. Request them from your local library.
Breakfast isn’t just the most important meal of the day, it’s a key factor in healthy aging. Researchers now found that it is not only essential to have breakfast, but also to ensure that it is both high in quality and appropriate in quantity. A recent study found that consuming 20 to 30% of your daily calories at breakfast is linked to better long-term health.
In the latest study, researchers explored how the energy intake and quality of breakfast impact key health indicators like cholesterol, blood pressure, body weight, and other cardiometabolic factors. For the trial, researchers followed up with 383 participants between the ages of 55 and 75 with metabolic syndrome for 3 years.
The results showed that individuals who ate breakfast had better overall diet quality and lower cardiometabolic risk. “Healthy breakfast habits relate to healthy aging by improving heart risk factors,” the researchers wrote in the study published in the Journal of Nutrition, Health, and Aging.
Among those who consumed breakfast, both low and high-energy, low-quality breakfasts were associated with higher body fat, elevated triglycerides, and lower HDL cholesterol in older adults at high risk. The study also revealed that low-quality breakfasts were linked to poorer kidney function.
“Individuals at high cardiovascular risk may benefit from a balanced breakfast to maintain a healthy body weight, waist circumference, lipid profile, and renal function. A breakfast containing 20−30% of total caloric intake was linked to lower values of BMI, WC, triglycerides, and higher HDL-C concentrations, and a high-quality breakfast was associated with healthier values of WC, HDL-C, and eGFR,” the researchers wrote.
The new findings build on the idea that “breakfast is the most important meal of the day” and suggest it should be rephrased to include “What and how you eat it matters,” said Álvaro Hernáez, a lead researcher of the study.
According to the study findings, for a person who takes a 2,000-calorie diet, breakfast should provide around 400-600 calories. In terms of quality, the focus is on achieving balanced meals that include whole grains, lean proteins, healthy fats, and fruits or vegetables while steering clear of processed foods that are high in added sugars and unhealthy fats.
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Are you tired of living in a space that no longer reflects your personality or meets your needs? Do you dream of a home that’s functional, beautiful, and comfortable? A weekend DIY makeover can be just what you need to give your home a fresh new look and feel. With a little creativity and elbow grease, you can transform your living space into a haven that you’ll love.
Assess and Plan
Before you start tearing down walls or hauling away old furniture, take some time to assess your space. Walk through each room and take note of:
What you like and dislike about the layout
What’s functional and what’s not
What’s working for you and what’s not
Any areas that need repair or replacement
Any design elements you want to keep or change
Make a list of the changes you want to make and prioritize them based on importance and feasibility. This will help you create a plan of attack for your weekend makeover.
Declutter and Purge
The next step is to declutter and purge your space. Clear out anything you no longer need or use, and consider donating or recycling items that are still in good condition. This will help you:
Create a sense of calm and serenity
Make it easier to focus on the task at hand
Avoid feeling overwhelmed or stuck
Make room for new things and new possibilities
Paint and Finish
Painting and finishing is a quick and easy way to give your space a fresh new look. Choose a color that complements your new design aesthetic and appliance, and get to work. Don’t be afraid to get creative and try out new techniques, like ombre painting or stenciling.
Update Lighting and Textiles
Lighting and textiles can make a big impact on the look and feel of a room. Update old fixtures, add new lamps, and swap out throw pillows and blankets for fresh, trendy options. Consider shopping at thrift stores, garage sales, or second-hand shops for affordable, gently used items.
Get Creative with Storage and Organization
Storage and organization are essential for keeping your space functional and clutter-free. Utilize vertical space by installing shelves, hooks, or pegs, and repurpose items like crates, baskets, or bins for storage. You can also use adhesive-backed contact paper to give old furniture a fresh new coating.
Add Some Greenery
Adding some greenery to your space can bring in a touch of nature and create a sense of calm. Choose low-maintenance plants like succulents or air plants, or go big with a statement piece like a fiddle leaf fig tree.
DIY Decor and Accessories
Don’t forget about the little things! Add some personality to your space with DIY decor and accessories, like:
Throw pillows with a pop of color or fun pattern
Wall art or mirrors with a unique shape or frame
Candles or vases in a bold, bright color
A statement piece of furniture, like an oversized ottoman or a chandelier
Conclusion
With these simple, yet effective, DIY makeover tips, you can transform your home in just a weekend. Remember to keep things simple, be creative, and have fun! Don’t be afraid to experiment and try out new things, and don’t be too hard on yourself if things don’t turn out exactly as planned. The most important thing is to love the space you’re creating and the memories you’ll make within it.
FAQs
Q: What’s the best way to start a DIY makeover?
A: Start by assessing and planning your space, decluttering and purging, and then moving on to painting and finishing.
Q: Can I really make over my home in just a weekend?
A: Yes! With a clear plan and a sense of determination, you can make a big impact in just a few short days.
Q: What’s the best way to get creative with storage and organization?
A: Look for vertical space to install shelves, hooks, or pegs, and repurpose items like crates, baskets, or bins for storage. Don’t forget about adhesive-backed contact paper for a fresh new coating on old furniture!
Q: Are there any DIY decor and accessory ideas for my home?
A: Yes! Try adding throw pillows with a pop of color, wall art or mirrors with a unique shape or frame, candles or vases in a bold, bright color, or a statement piece of furniture like an oversized ottoman or a chandelier.
Q: What are the most important things to consider when making over my home?
A: Prioritize functionality, aesthetics, and your personal style and preferences. Remember to keep things simple, be creative, and have fun!
Body composition analysis has become a crucial aspect of understanding one’s overall health and fitness. Measuring body fat percentage is a vital step in achieving and maintaining a healthy lifestyle. However, many people are still unsure of how to accurately determine their body fat percentage. In this comprehensive guide, we will demystify the process of body composition analysis, and provide a step-by-step approach to unlocking the secrets of your body’s composition.
Understanding Body Composition
Body composition refers to the makeup of our bodies, comprising of fat, lean tissue, and water. A healthy body composition is a delicate balance of these three components, with a suitable amount of body fat for optimal overall health and function. The ideal body fat percentage varies depending on factors such as age, sex, and activity level. For adults, a general guideline suggests the following body fat percentages:
For men, 3-5% for lean athletes and 10-13% for non-athletes
For women, 12-18% for lean athletes and 20-25% for non-athletes
Body Fat Measurement Methods
There are several ways to measure body fat percentage, each with its own advantages and limitations. The most common methods include:
Skinfold Calipers: This non-invasive method involves pinching the skin at specific points on the body to measure fat thickness. It is relatively inexpensive, yet may not be as accurate as other methods.
Dual-Energy X-ray Absorptiometry (DEXA): This is a more advanced method that uses low-level X-rays to measure bone and soft tissue density. It is a more accurate and in-depth assessment, but requires a significant investment in equipment.
Hydrostatic Weighing: This method involves measuring body density using water and a scale. It is accurate, but requires a specialized tank and trained personnel, making it less accessible.
Air Displacement Plethysmography (ADP): This method uses a chamber to measure body volume by displacing air. It is similarly accurate to hydrostatic weighing, but also requires specialized equipment.
Understanding the Measurements
Results from body fat measurements are typically expressed as a percentage, with higher percentages indicating a higher proportion of body fat. Interpreting the results requires understanding the different types of fat, including:
Subcutaneous fat: The visible fat that lies just beneath the skin, often referred to as "pinchable" fat.
Visceral fat: The fat that surrounds organs in the abdominal cavity, associated with increased health risks.
Upper body fat: Fat distributed throughout the upper body, including the arms, chest, and back.
Lower body fat: Fat stored in the hips, thighs, and legs.
Factors Affecting Body Fat Percentage
A number of factors can impact body fat percentage, including:
Genetics: Hereditary predispositions to fat storage
Diet: Consuming high amounts of sugar, refined carbohydrates, and saturated fats
Lack of physical activity: Reduced caloric expenditure and increased fat storage
Hormones: Changes in hormone levels, such as those associated with menopause or thyroid disorders
Aging: Naturally increasing body fat with age
Balancing Body Fat Percentage
Achieving a healthy body fat percentage requires a comprehensive approach, including:
Nutrition: Focus on whole, unprocessed foods, with an emphasis on lean protein, complex carbohydrates, and healthy fats
Exercise: Engage in regular, moderate-intensity physical activity, including strength training and cardio
Stress Management: Practice stress-reducing techniques, such as meditation and deep breathing
Sleep: Prioritize 7-9 hours of sleep each night
Conclusion
Uncovering the secrets of body composition requires a combination of education, self-awareness, and practical application. By understanding the different methods of measurement, interpreting results, and addressing factors that impact body fat percentage, individuals can take control of their overall health and well-being.
Frequently Asked Questions
What is the most accurate method of body fat measurement?
DEXA is generally considered the most accurate method, but also the most expensive and equipment-intensive.
Can body fat percentage changes be tracked over time?
Yes, regular measurements and monitoring can help track progress and make adjustments to achieve a healthier body composition.
How can I maintain a healthy body fat percentage?
A balanced diet, regular exercise, stress management, and sufficient sleep are all crucial components of a healthy lifestyle.
By embracing a holistic approach to body composition analysis, individuals can unlock the secrets of their body’s complex composition and take the first steps towards a healthier, more balanced life.
