Health Journal Online

Tag: day

  • Savor the Day With A Guided Walking Meditation

    Savor the Day With A Guided Walking Meditation

    This short walking meditation from Jon Kabat-Zinn encourages you to embracing mindful awareness with every footfall.

    Walking meditation is not about getting somewhere on foot. Instead, you are being with each step, fully here, where you actually are. You are not trying to get anywhere, even to the next step. There is no arriving, other than continually arriving in the present moment where you can savor the day.

    You are not trying to get anywhere, even to the next step. There is no arriving, other than continually arriving in the present moment.

    With walking, we have the opportunity to be in our bodies in a somewhat different way than when sitting or lying down. We can bring our attention to our feet and feel the contact of the foot with the floor or ground with every step. 

    Walking is a controlled falling forward, a process it took us a long time to master, and one that we often take completely for granted, forgetting just how wondrous and wonderful it is. So when the mind goes off, as it will do in walking meditation just as with any other practice, we take note of where it has gone, of what is presently on our mind, and then gently escort it back to this moment, this breath, and this step.

    Distance: How Long Should I Walk For? 

    Since you are not going anywhere, it is best to minimize opportunities for self-distraction by walking slowly back and forth in a lane, over and over again. The lane doesn’t have to be long. Ten paces one way, ten paces the other way would be fine. In any event, it is not a sightseeing tour of your environment. You keep your eyes soft and the gaze out in front of you. You do not have to look at your feet. They mysteriously know where they are, and awareness can inhabit them and be in touch with every part of the step cycle moment by moment by moment as well as with the whole of the body walking and breathing.

    Speed: How Fast Should I Walk? 

    Walking meditation can be practiced at any number of different speeds, and that gives it lots of applications in daily living. In fact, we can easily go from mindful walking to mindful running, a wonderful practice in its own right. There, of course, we abandon the lane, as we can certainly do for long-distance and faster formal walks. But when we introduce formal mindful walking in Mindfulness-Based Stress Reduction, it is done extremely slowly, to damp down on our impulse to move quickly, as well as to refine our intimacy with the sensory dimensions of the experience of walking and how they are connected with the whole of the body walking and with the breath, to say nothing about having a better sense of what is going on in the mind.

    If you want to try a walking meditation for yourself, try out the guided practice from Jon Kabat-Zinn below.

    A Guided Walking Meditation to Help You Savor the Day

    The above is adapted from Jon Kabat-Zinn’s Guided Mindfulness Meditation Series 3, available here. These guided meditations are designed to accompany Jon Kabat-Zinn’s book Falling Awake and the other three volumes based on Coming to Our Senses.

    Everyday Mindfulness with Jon Kabat-Zinn 

    When he started MBSR, Jon Kabat-Zinn didn’t have a detailed plan—just passion and an inkling that lots of good would come of it. He recently spoke with Mindful about his new MasterClass and shared insights on mindfulness and meditation.
    Read More 

    • Mindful Staff
    • February 1, 2024

    Take Your Mind for a Walk 

    Meditation can seem so meaningful and significant that it becomes a great big chore. In fact, with a slight shift in attitude, it can be as simple as walking the dog.
    Read More 

    • Steven Hickman
    • January 26, 2016



    Source link

  • 15 Day Cleanse – Weight Loss Management – Stomach & Body Cleanse Detox

    15 Day Cleanse – Weight Loss Management – Stomach & Body Cleanse Detox

    Product Name: 15 Day Cleanse – Weight Loss Management – Stomach & Body Cleanse Detox

    Click here to get 15 Day Cleanse – Weight Loss Management – Stomach & Body Cleanse Detox at discounted price while it’s still available…

    All orders are protected by SSL encryption – the highest industry standard for online security from trusted vendors.

    15 Day Cleanse – Weight Loss Management – Stomach & Body Cleanse Detox is backed with a 60 Day No Questions Asked Money Back Guarantee. If within the first 60 days of receipt you are not satisfied with Wake Up Lean™, you can request a refund by sending an email to the address given inside the product and we will immediately refund your entire purchase price, with no questions asked.

    (more…)

  • You Probably Do This Every Day- But Experts Warn It’s Harming Your Child’s Development

    You Probably Do This Every Day- But Experts Warn It’s Harming Your Child’s Development

    You ask your child to put the phone down, concerned about the effects of too much screen time on their developing brain. But what if the problem is not just their habits, but yours?

    New research suggests that it is not enough to simply limit a child’s screen time, but the way parents use technology around their children can influence a child’s cognitive development, emotional well-being, and even how much time kids themselves spend on screens.

    Many parents scroll through their phones during mealtime or playtime, often without thinking twice. But this seemingly harmless habit is creating a growing disruption known as “phubbing”, when technology gets in the way of face-to-face connection.

    Since young children rely on their parents’ attention and responsiveness to feel secure, explore their world, and develop emotionally, when this connection is interrupted, it can quietly affect their healthy development, suggests the researchers of the latest study published in the journal JAMA Network Open.

    The researchers evaluated over 6,000 studies on how parents use technology around their young children and further narrowed it down to include only studies that focused on healthy children from birth to about 5 years old. These studies explored how a parent’s use of phones or other devices in front of their child, called parental technology use (PTU), might be linked to factors such as the child’s brain development, emotional health, movement skills, screen time, sleep, and physical activity.

    The findings revealed that when parents use technology around their young children, it is linked to lower cognitive development, higher internalizing and externalizing behaviors, and weaker attachment. Children also spent more time on screens. The effects were consistent regardless of the type of technology used.

    “Parents’ use of technology in their child’s presence was negatively associated with cognitive and psychosocial outcomes and screen time among young children, although the effect sizes were small. Further research focusing on potential impacts on physical activity, sleep, and motor skills is needed,” the researchers concluded.

    The researchers stress that these findings do not mean technological devices are “inherently harmful,” as they can be useful tools for parents. However, managing how and when devices are used around children could help reduce possible negative effects. One helpful approach may be co-viewing or co-using devices with children, which has been “positively associated with cognitive outcomes” in early childhood.

    Source link

  • How to Meditate in Bed: Start or End Your Day With This Restful Practice

    How to Meditate in Bed: Start or End Your Day With This Restful Practice

    While this article has been reviewed for accuracy and fairness by Mindful editors, some material in this article was generated by AI. To learn more about our AI practices and why we sometimes use AI to generate content, please see our statement here.

    We often imagine a standard meditation practice taking place in a seated position, but sitting is certainly not the only way to get a great meditation session. In fact, one of the most accessible places to meditate is a space where we already spend a third of our lives: in bed. If you’re wondering how to meditate in bed, you’ll find what you need to get started in this simple guide, complete with techniques, benefits, and tips to make the most of this restful practice.

    Whether you’re looking to begin your day with clarity, or you’re seeking a soothing practice to quiet your body and mind before sleep, meditating in bed offers a gentle and practical way to weave mindfulness into your routine.

    Why Learn How to Meditate in Bed?

    Meditating in bed isn’t just convenient—it can also be beneficial. Here’s why this practice is worth exploring:

    1. Accessibility:
      First of all, at the beginning or end of each day, you’re already there! No need for a special cushion or designated space. Plus, this position can be easier and more comfortable for people with chronic pain or mobility challenges that make traditional seated postures painful or impossible.
    2. A Versatile Option to Add to Your Mindfulness Toolkit:
      You can meditate in bed while sitting, lying on your back, or resting on your side. And while you might not feel like meditating in bed every day, it can be a great option for times when you aren’t feeling well, or you’re recovering from an injury or medical procedure that makes sitting uncomfortable. 
    1. A Gentle Start or End to the Day:
      Morning meditations set the tone for mindfulness and focus, while evening meditations help transition from the day’s busyness to restful sleep.
    1. Stress and Sleep Support:
      Mindfulness meditation has been shown to reduce stress and improve sleep quality, making it an ideal practice for those struggling with insomnia or racing thoughts at night.
    1. Body Awareness and Relaxation:
      In bed, you’re naturally lying down or reclining, a posture that can encourage deep relaxation and help you connect with your body in a soothing way.

    How to Prepare for Meditating in Bed

    Creating the right environment can significantly enhance your meditation experience. Here are a few steps we recommend to set the stage:

    1. Reduce Distraction:
      This can include anything from taking a few minutes to declutter the space, making sure your phone is silenced or off, or taking care of a small to-do that might be nagging your mind. 
    1. Dim the Lights:
      Soft lighting or total darkness can help signal your brain that it’s time to wind down. If it’s safe to do so, a lit candle can also be soothing. (For example, if you know you’re prone to falling asleep during this type of meditation, candles might not be the best option.) 
    1. Limit Noise:
      Use earplugs, a white noise machine, or calming background sounds like ocean waves or rain if you’re in a noisy environment.
    1. Dress Comfortably:
      Wear loose, comfortable clothing or pajamas that don’t restrict your movement or breath.
    1. Avoid Screens:
      If you’re using this time to wind down at night, minimize screen time for at least 30 minutes before bed to reduce blue light exposure and prepare your mind for stillness.

    Techniques for Meditating in Bed

    While most meditations can be done sitting, standing, or reclining, there are several meditation methods tailored for bed, each addressing different goals like relaxation, mindfulness, or stress relief. Here are some of our favorites:

    1. Body Scan Meditation

    The body scan is a soothing technique that helps you become aware of physical sensations, tension, and areas of relaxation.

    How to Meditate In Bed with a Body Scan:

    1. Lie flat on your back with your arms resting at your sides. Close your eyes.
    2. Begin by focusing on your breath. Take slow, deep breaths in through your nose and out through your mouth.
    3. Starting at the top of your head, bring your awareness to each part of your body. Notice sensations—warmth, tension, or lightness.
    4. Slowly work your way down your body: forehead, jaw, neck, shoulders, arms, chest, stomach, hips, legs, and feet.
    5. If you notice tension, imagine sending your breath there to gently release it.
    6. Once you’ve scanned your whole body, rest in the stillness you’ve created.

    2. Breath Awareness Meditation

    Focusing on the breath is a foundational meditation practice that calms the mind and anchors you in the present moment.

    How to Meditate In Bed with Breath Awareness:

    1. Lie comfortably on your back or side, closing your eyes.
    2. Inhale deeply through your nose for a count of four, hold for a count of two, and exhale slowly through your mouth for a count of six.
    3. Pay attention to the sensation of air moving in and out—cool air entering, warm air leaving.
    4. If your mind wanders, gently guide it back to the rhythm of your breath.
    5. Continue for 5–15 minutes or until you feel a sense of calm.

    3. Guided Visualization

    This technique uses imagery to create a sense of peace and relaxation, perfect for setting a vision for your upcoming day, or winding down before sleep.

    How to Meditate In Bed with a Guided Visualization:

    1. Find a guided meditation app or audio recording, or create your own imagery.
    2. As you lie in bed, close your eyes and picture a serene setting, like a tranquil beach, a quiet forest, or a warm, glowing light surrounding you.
    3. Use all your senses: imagine the sounds, scents, and textures of your visualization.
    4. Let the imagery carry you into a deep state of relaxation.

    4. Loving-Kindness Meditation (Metta)

    Loving-kindness meditation is a practice of directing goodwill and compassion toward yourself and others. This can be particularly powerful before you head into work (focusing your attention on compassion for those you’ll encounter during the day) or as a way to re-center after a stressful day. 

    How to Meditate In Bed with Metta Meditation: 

    1. Begin in a comfortable lying position, eyes closed.
    2. Take a few deep breaths and focus on feelings of warmth and love.
    3. Silently repeat phrases like:
      • “May I be happy.”
      • “May I be healthy.”
      • “May I be safe.”
    4. Gradually expand your focus to others: first someone you love, then a neutral person, and finally someone you’ve struggled with.
    5. End by sending loving-kindness to all beings everywhere.

    5. Counting or Word Meditation

    For those who struggle with a racing mind, creating a single, simple point of focus can help to slow thoughts and bring calm to the body and mind. Counting works, or choosing a short  word or phrase can also be useful. 

    How to Meditate In Bed with Counting or a Simple Word:

    1. Lie on your back and close your eyes.
    2. Begin counting your breaths: inhale as “one,” exhale as “two,” and so on up to ten.
    3. If you’re using a word or phrase, you can repeat it on each inhale and exhale, or you can use the inhale for the first part of the phrase and the exhale for the second. For example, you could say something like, (inhale) I greet this day, (exhale) with gratitude and openness. 
    4. If your mind wanders, which it will, just start again without judgment.
    5. Repeat this process until you feel centered and calm.

    Read more and follow along with the audio here: A Mindful Breath-Counting Practice for Teens and Tweens

    6. Yoga Nidra

    While it has many overlaps with traditional meditations practices, Yoga Nidra is a restorative and intention-setting practice that’s been around for centuries. It is a form of non-sleep deep rest (NSDR) that activates the brain’s delta waves, which allows the body to enter the “rest and digest” state. It has been shown to bring deep relaxation, mental clarity, and a calm, revitalized energy. Notably, it’s an effective practice for reducing anxiety. 

    How to Meditate in Bed with Yoga Nidra: 

    • Get comfortable on your back with your feet about shoulder width apart and your arms by your sides. 
    • Set an intention (called a Sankalpa) for your practice. This could be something like, I am courageous, My true nature is love, or, I am a conduit for peace in the world. 
    • Remind yourself that you will remain awake throughout the practice. 
    • Focus on different parts of your body, feeling their weight and then their lightness. 
    • Witness all thoughts and feelings that arise, welcoming them with compassion, not trying to “fix” them, and just allowing them to pass. 
    • Reflect on your intention for the practice and affirm it with your mind and body. 

    You can learn more about the practice of Yoga Nidra and experience seven full guided sessions with teacher Kelly Boys in our Yoga Nidra course. 

    Tips for Meditating In Bed as an Ongoing Practice

    As with any meditation practice, it might take some time to find what works best for you. As you explore adding this approach to your mindfulness toolkit, here are a few tips to keep in mind: 

    1. Be Patient with Yourself:
      Your mind will wander—this is normal. Gently bring your focus back to the practice without self-criticism.
    1. Experiment with Positions:
      While lying on your back is common, this might be uncomfortable for people with low back issues. It’s okay to lie on your side, prop your knees up, or lie at a 45º angle with pillows under your shoulders, neck, and head if that’s more comfortable.
    1. Use Props for Comfort:
      Pillows under your knees or a weighted blanket can enhance relaxation.
    1. Set a Time Limit (or Don’t):
      Meditate for a specific duration, or simply let the practice carry you into sleep.
    1. Be Consistent:
      Make meditation a nightly or morning ritual. The more you practice, the easier it becomes to slip into a meditative state.

    How to Meditate In Bed: Benefits You Can Experience

    As you experiment with different techniques and times of day, see what you notice about how you’re feeling. Here are some benefits you might experience as you develop your practice: 

    1. Improved Sleep Quality:
      Meditating before bed can help quiet the mind, release tension, and prepare your body for restful sleep.
    1. Reduced Anxiety and Stress:
      Mindfulness lowers cortisol levels, promoting a sense of calm and balance.
    1. Enhanced Emotional Regulation:
      Regular meditation can help you approach challenges with greater resilience and clarity.
    1. Improved mindset or outlook:
      Morning meditation sets a positive tone, fostering mindfulness, curiosity, and focus throughout the day.
    1. Deepened Self-Awareness:
      Spending time with your thoughts and body creates a stronger connection with yourself.

    A Cozy, Comfy Way to Grow Your Mindfulness Practice

    Meditating in bed is a versatile, gentle way to bring mindfulness into your life. Whether you’re looking to start your day with clarity or unwind into restful sleep, the techniques shared here can help you create a sense of peace and connection.

    The beauty of bed meditation lies in its simplicity—you don’t need fancy tools or hours of practice. All you need is your breath, your body, and a willingness to be present. Over time, this practice can transform not just your sleep but also your overall well-being.

    FAQs

    What if I fall asleep during meditation?

    It’s common to fall asleep while meditating in bed, especially at night. This isn’t necessarily a bad thing! If your goal is to wind down and sleep better, drifting off during meditation means your practice is working. However, if you’re aiming for focused mindfulness, consider meditating sitting upright earlier in the day.

    Can I combine meditating in bed with other types of meditation?

    Of course! Meditation can be done anytime, anywhere, and any way you like. Just find what works for you. You can even combine practices if you like—for example, using yoga stretches to help you relax before bed. 

    When I learn how to meditate in bed, do I get the same benefits as other types of meditation?

    Yep! Meditating in bed still increases relaxation, lessens stress, balances the nervous system, enable better sleep, improves mood, and offers a host of other physical, emotional, and mental benefits.



    Source link

  • Rev Up Your Performance: The Top 7 Essential Nutrients You Need to Dominate Your Day

    Rev Up Your Performance: The Top 7 Essential Nutrients You Need to Dominate Your Day

    Are you ready to rev up your performance and take on your day with confidence and energy? The right nutrients play a crucial role in fueling your body and mind, allowing you to perform at your best. While a balanced diet and regular exercise are essential for optimal performance, there are specific nutrients that can make a significant difference in your ability to DOMINATE your day. In this article, we’ll delve into the top 7 essential nutrients you need to take your performance to the next level.

    Fuel Your Brain with Brain-Boosting Nutrients

    A sharp mind is essential for tackling challenging tasks, making quick decisions, and staying focused under pressure. Two of the most critical brain-boosting nutrients include:

    1. Omega-3 Fatty Acids

    Omega-3 fatty acids, particularly EPA and DHA, are essential for brain function and development. These healthy fats support the formation of brain cells, reduce inflammation, and promote healthy blood flow. Increasing your omega-3 intake can improve cognitive function, memory, and concentration, allowing you to perform at your best. Find omega-3 rich foods like fatty fish, nuts, and seeds, or consider supplements like fish oil or algae oil.

    2. Iron-Rich Foods

    Iron is a vital nutrient for brain function and cognitive performance. It plays a crucial role in transporting oxygen to your brain and supports the synthesis of neurotransmitters like dopamine, serotonin, and norepinephrine. Iron deficiency can lead to fatigue, decreased focus, and impaired cognitive function. Include iron-rich foods like lean meats, beans, lentils, and fortified cereals in your diet to keep your brain firing on all cylinders.

    Power Up with Performance-Enhancing Macronutrients

    Macronutrients provide the energy your body needs to function at its best. Here are two essential macronutrients to boost your performance:

    3. Complex Carbohydrates

    Complex carbohydrates, such as whole grains, fruits, and vegetables, are rich in fiber, vitamins, and minerals. These complex carbs provide sustained energy, support digestive health, and help regulate blood sugar levels. Fuel up with complex carbohydrates to maintain energy and stay focused throughout the day.

    4. Protein for Performance

    Protein is essential for building and repairing tissues, including muscle, bone, and skin. Adequate protein intake also supports hormone production, which can help regulate energy levels, appetite, and motivation. Include protein-rich foods like lean meats, fish, eggs, beans, and nuts in your diet to build and maintain muscle mass.

    Hydrate for Optimal Performance

    Proper hydration is crucial for physical and mental performance. Here are two essential nutrients to keep in mind:

    5. Electrolytes

    Electrolytes like sodium, potassium, and magnesium play a vital role in maintaining proper muscle and nerve function. When you’re dehydrated, electrolyte imbalances can lead to muscle cramps, fatigue, and decreased performance. Ensure you’re getting enough electrolytes through electrolyte-rich foods like bananas (potassium), avocados (potassium), and nuts (magnesium).

    6. Hydration

    Proper hydration is essential for transporting nutrients and oxygen to your cells. Aim to drink at least 8-10 glasses of water per day, and consider adding electrolyte-rich beverages like coconut water or sports drinks to replenish lost electrolytes.

    Bolster Your Immune System

    A strong immune system is essential for withstanding the demands of a busy day. Two crucial vitamins and minerals support immune function and overall well-being:

    7. Vitamin D

    Vitamin D plays a critical role in regulating immune cells and reducing inflammation. Low levels of vitamin D have been linked to increased susceptibility to diseases and fatigue. Spend time outdoors, take vitamin D supplements, or consume vitamin D-rich foods like fatty fish, egg yolks, and fortified dairy products.

    Conclusion

    Rev up your performance by incorporating these top 7 essential nutrients into your daily routine. By fueling your brain, powering up with macronutrients, hydrating properly, and bolstering your immune system, you’ll be better equipped to DOMINATE your day with energy, focus, and confidence. Remember, a well-nourished body and mind are the ultimate performance engines.

    Frequently Asked Questions

    Q: What are some foods rich in omega-3 fatty acids?
    A: Fatty fish like salmon, sardines, and mackerel, as well as nuts and seeds like walnuts and chia seeds.

    Q: What are some plant-based iron sources?
    A: Beans, lentils, tofu, and fortified cereals.

    Q: How much water should I drink per day?
    A: Aim for at least 8-10 glasses of water, and consider adding electrolyte-rich beverages to replenish lost electrolytes.

    Q: Can I get enough vitamin D through sunlight?
    A: Yes, spending 10-15 minutes outdoors between 10 AM and 4 PM can help boost vitamin D levels.

    Q: What are some healthy snack options for boosting energy and focus?
    A: Nuts, fruits, carrot sticks with hummus, and energy balls made with oats, nuts, and seeds.

    rev-up-your-performance-the-top-7-essential-nutrients-you-need-to-dominate-your-day

  • Brighten Your Day: Learn Mindfulness From First Graders

    Brighten Your Day: Learn Mindfulness From First Graders

    Students Elijah and Romir share what they’ve learned about the practice of mindfulness via their school program run by the nonprofit Space Between.

    There are myriad benefits of mindfulness being taught in schools. To name just a few, it supports students and teachers in managing stress, trauma, overwhelm, and more. But one of the cutest upsides has to be kids teaching meditation.

    The Seattle-based nonprofit Space Between has been teaching trauma-informed mindfulness practices in school communities since 2016, supporting the mental health and well-being of both teachers and students.

    Learn the Zig-Zag Breath With Romir

    According to Romir, a first grader in the Space Between program, the Zig-Zag Breath involves just two simple steps:

    1. Move your head in a zig-zag shape.
    2. Breathe out calmly.

    Romir says that this practice can not only help you feel warmer, but makes you feel better if you get hurt.

    Thanks, Romir! We’ll be keeping this quick and easy practice in our toolkit should we get chilly or need a pick-me-up.

    Practice Square Breathing With Elijah

    1. Point your finger and close your eyes, if you feel comfortable. Get ready to imagine you’re drawing the shape of a square with the tip of your finger.
    2. Breathe in through your nose and move your finger in a line, drawing the first side of the square in the air in front of you.
    3. Breathe out through your mouth, drawing the next side of the square.
    4. Breathe in through your nose and draw the third side of the square. 
    5. Breathe out through your mouth and complete the square.
    6. Repeat this three times.

    We know that deep, intentional breathing calms our nervous system and focuses our minds. This easy-to-remember practice is a great way to tap into the power of the breath any time, anywhere. Thanks for the lesson, Elijah!

    Mindfulness Practices for Kids

    If you’d like to explore mindfulness meditation with the school-aged children in your life, there are many ways to go about it. Over the years, we’ve gathered a number of wonderful guided practices for young children and teenagers, created by renowned meditation teachers. Here are just a few of our most popular articles to help you get started:



    Source link

  • Can Time Of Week Affect Your Risk Of Death From Surgery? Here’s Worst Day For Operation

    Can Time Of Week Affect Your Risk Of Death From Surgery? Here’s Worst Day For Operation

    If you’re scheduled for surgery, here’s an interesting study you should know about: Researchers have found that the risk of death from surgery can depend on the time of week it’s scheduled, identifying the worst day for an operation.

    The study published in JAMA Network highlights an important trend known as the “weekend effect,” in relation to surgeries. Researchers found that patients undergoing planned surgeries on Friday, just before the weekend, face a significantly higher risk of death, complications, and readmission compared to those scheduled after the weekend.

    “Hospitals and health care systems have variations in operational structure and organization during the transition from weekdays to weekends. The weekend effect refers to the potential for worse patient outcomes during the weekends, compared with weekdays. In surgery, this concept may also apply to those undergoing surgery immediately before the weekend, who receive postoperative care during the weekend,” the researchers wrote.

    The findings were based on an analysis of large-scale data from 429,691 adult patients in Ontario, Canada, who underwent one of 25 common surgical procedures between 2007 and 2019, with a one-year follow-up.

    Of the 429,691 patients studied, nearly 46.5% had surgery before the weekend and researchers noted that they were more likely to experience negative outcomes, including complications, readmissions, and death compared to the pre-weekend group.

    The risk of mortality increased by 9% at 30 days, 10% at 90 days, and a striking 12% at one year for patients who underwent surgery just before the weekend.

    The study suggests that negative outcomes may be linked to differences in hospital staffing and fewer specialists available on weekends, which could impact post-surgery care. To improve outcomes, researchers recommend future studies focusing on ensuring high-quality care for all patients, regardless of when their surgery is scheduled.

    However, interestingly, the researchers noted a contrasting trend regarding unplanned, urgent surgeries. While scheduled or elective procedures performed before the weekend were linked to worse postoperative outcomes, urgent, unplanned surgeries tended to show slightly better outcomes when performed before the weekend.

    “Our findings underscore the need for a critical examination of current surgical scheduling practices and resource allocation. One approach for consideration is the optimization of perioperative care pathways to mitigate adverse outcomes,” the researchers noted.

    Source link

  • 10 Hiking Trails the Whole Family Can Enjoy on a Day Off

    10 Hiking Trails the Whole Family Can Enjoy on a Day Off

    10 Hiking Trails the Whole Family Can Enjoy on a Day Off

    Spending a day outdoors with your loved ones is a great way to create lifelong memories and get some much-needed exercise. When it comes to choosing the perfect hiking trail for your family, it’s essential to consider the ages and abilities of each member to ensure everyone has a fun and safe experience. In this article, we’ll explore 10 hiking trails that the whole family can enjoy on a day off, with varying levels of difficulty and scenic views to suit all tastes.

    1. Mount Tamalpais State Park, California – Steep Incline Trail

    Located about an hour and a half north of San Francisco, Mount Tamalpais State Park offers a range of trails for all levels. The Steep Incline Trail is a 3.2-mile loop that’s perfect for families with older kids (ages 8 and up). The trail features stunning views of the Pacific Ocean and the surrounding landscape. Be prepared for a moderate to challenging hike, but the scenic vistas make it well worth the effort.

    2. Acadia National Park, Maine – Wonderland Trail

    Acadia National Park on the eastern coast of the United States is another great destination for a day hike. The Wonderland Trail is a 2.5-mile loop that’s suitable for families with kids as young as 5. The trail features a mix of forest and shoreline views, with the chance to spot local wildlife like seals and sea birds.

    3. Rocky Mountain National Park, Colorado – Bear Lake Trail

    Rocky Mountain National Park in Colorado is a must-visit destination for any nature lover. The Bear Lake Trail is a 0.8-mile loop that’s perfect for families with younger kids. The trail is relatively flat and features stunning views of the surrounding mountains and the lake. Be sure to keep an eye out for wildlife, including elk, moose, and bears.

    4. Great Smoky Mountains National Park, North Carolina and Tennessee – Oconaluftee River Trail

    The Great Smoky Mountains National Park straddles the border of North Carolina and Tennessee, offering a range of hiking trails for all levels. The Oconaluftee River Trail is a 1.5-mile loop that’s suitable for families with older kids (ages 8 and up). The trail features stunning views of the surrounding mountains and the chance to spot local wildlife like salamanders and trout.

    5. Redwoods National Park, California – Cathedral Grove Trail

    Redwoods National Park is home to some of the world’s tallest trees, and the Cathedral Grove Trail is a must-visit destination. The 0.4-mile loop is suitable for families with older kids (ages 8 and up) and features stunning views of these towering giants. Be sure to take the time to admire the unique features of these natural wonders.

    6. Zion National Park, Utah – Pa’rus Trail

    Zion National Park in southern Utah is known for its unique rock formations and scenic vistas. The Pa’rus Trail is a 3.5-mile loop that’s suitable for families with older kids (ages 8 and up). The trail features a mix of forest and desert landscapes, with stunning views of the surrounding canyons.

    7. Olympic National Park, Washington – Hall of Mosses Trail

    Olympic National Park on the west coast of the United States is another great destination for a day hike. The Hall of Mosses Trail is a 0.5-mile loop that’s perfect for families with older kids (ages 8 and up). The trail features stunning views of the surrounding forest, with a chance to spot local wildlife like black bears and mountain goats.

    8. Acadia National Park, Maine – Beehive Trail

    Back to Acadia National Park, and the Beehive Trail is another great option for families with older kids (ages 8 and up). The trail is a 1-mile loop that features a mix of forest and shoreline views, with the chance to spot local wildlife. Be prepared for a moderate-level hike, but the scenic views make it well worth the effort.

    9. Grand Canyon National Park, Arizona – Rim Trail

    The Grand Canyon is one of the most iconic natural wonders in the United States, and the Rim Trail is a great way to experience it. The 13-mile trail is suitable for families with older kids (ages 12 and up) and features stunning views of the Colorado River and the canyon below. Be sure to take the time to stop at viewpoints and take in the breathtaking scenery.

    10. Joshua Tree National Park, California – Barker Dam Trail

    Joshua Tree National Park in southern California is known for its unique rock formations and unique wildlife. The Barker Dam Trail is a 1.2-mile loop that’s suitable for families with older kids (ages 8 and up). The trail features stunning views of the surrounding desert landscape and the chance to spot local wildlife like bighorn sheep.

    Conclusion

    In conclusion, these 10 hiking trails offer a range of options for families to enjoy on a day off. From easy, short loops to more challenging multi-day hikes, there’s something for everyone. Remember to prepare properly, including packing plenty of water and snacks, and to always be mindful of the weather and your abilities. With a little planning, your family can create lifelong memories on the trails.

    FAQs

    • What is the best time to go hiking?

    The best time to go hiking depends on the destination and the trail. In general, spring and fall are the best times to hike, with mild weather and scenic views. Summer can be hot, while winter can be cold and snowy.

    • What should I wear and bring on a hike?

    Wear comfortable, sturdy shoes or hiking boots, and dress in layers for changing weather conditions. Bring plenty of water, snacks, and a first-aid kit. Don’t forget sunscreen, sunglasses, and a hat for protection from the sun.

    • Can I bring my dog on a hike?

    Check with the park or trail authorities before bringing your dog. Some trails may not be dog-friendly, while others may have specific rules or regulations.

    • How should I prepare for a hike?

    Before a hike, research the trail, check the weather forecast, and prepare your gear. Consider the difficulty level and terrain of the trail, and plan accordingly. Let someone know your itinerary and estimated return time, and don’t forget to pack basic supplies like food, water, and a first-aid kit.

  • Why Are Heart Attacks More Common On Christmas Day? Doctor Explains Winter Surge And Warning Signs

    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.

    Source link

  • Celebrating Veterans Day with Bill Muir

    Celebrating Veterans Day with Bill Muir

    We had the pleasure of talking with Bill Muir about his work in the military and as a Registered Nurse, food access, his book, and Veterans Day. We hope you enjoy this interview.

     

    Thank you for your service. We are grateful for the opportunity to interview you. Please tell us about yourself and your background. Why did you decide to join the military, and when did you enlist?

    Thank you very much! Hi, everyone. I’m Bill Muir, aka SGT VEGAN. I’m a combat veteran, RN, and 32-year vegan. I joined the U.S. Army after 9/11 to serve my country in its time of need. I had been living in Japan for about eight years at the time the attack happened, and, as an expat, it affected me very deeply. I joined the military because I thought I would be able to make a difference and help save lives, both American and Afghan, if I joined during war.

    What branch of the military were you in? What was your job? Where did you serve?

    I was a U.S. Army Paratrooper and served with the 173rd Airborne Brigade as a combat medic. I did a tour in Afghanistan from 2005 to 2006.

    What was your experience like eating a plant-based diet while serving? Did you experience particular challenges with food access? If so, how did you overcome them?

    Being vegan in the military really depends on where you are and what you are doing. Basic training was completely awful––not because training was hard, but because I was starving all the time. After bootcamp, things got better and I put the weight back on. Being stationed in Italy with the 173rd was amazing! I actually got kind of fat despite all the running I was doing, because I was eating vegan pasta, vegan pizza, and vegan gelato every day. When I deployed, I was very worried I would go back to starvation mode, but, luckily, I found a website called anysoldier.com that sends deployed service people what they need. I’ve heard conditions for people on plant-based diets have gotten better, but until there are designated vegan MRES (field rations) and plant-based options in all military cafeterias, it will be difficult to be plant-based in the military.

    Why was it important to you to remain plant-based during your military career?

    To me, being vegan meant living my ethics. I think remaining true to something I believe in while in the military, especially while in a warzone, was also about my attempt to hold on to my identity.

    How did your time in the military shape who you are today? Is there anything in particular about your service that you would like to share?

    No matter who you are, being in the military will change you almost down to a cellular level. I know that’s a popular trope in every movie and TV show featuring the military, but somehow I wasn’t expecting that would include me as well.

    After your military service, you earned a certificate in Vegan Culinary Arts from Atlantic Union College. In your opinion, how can education about preparing whole plant foods be a path forward for people to achieve better health?

    It can be huge, but people have to want to change. A vast majority of my patients have checked out and given up on trying to be healthy. I’m just trying to do the best I can to keep them from falling or dying on my shift. There is still a lot of anti-vegan propaganda in the United States, and, unfortunately, a lot of veterans still believe that somehow eating dead animals makes you more masculine.

    After you transitioned out of the military, you became a Registered Nurse. What has your experience been like working in the medical field and what area of nursing is your specialty?

    Working for Veterans Affairs (VA) as an RN has been both a blessing and a curse. On one hand, I feel lucky to be able to help my fellow veterans in their time of need, in much the same way as I joined the military in a time of war. On the other hand, working with sick and dying people takes its toll on you both physically and mentally. All in all, I feel lucky to have a job doing something that matters, but sometimes I wish I had chosen an easier profession.

    Do you still work for a VA hospital? Have you seen conditions that could be preventable with healthy lifestyle interventions, like whole food, plant-based eating?

    I work on a VA Medical/Surgical floor that has heart monitors. The vast majority of cardiac issues are lifestyle-related, meaning the patients’ hearts aren’t working the way they should because of unhealthy diets, smoking, drinking, or drugs. While we can’t live forever, we can live better, longer, if we just make simple lifestyle adjustments. The top three? Go vegan, exercise daily, and don’t smoke.

    Please tell us about your book Vegan Strong. What inspired you to write it?

    After I went to culinary school, I planned to open a restaurant. Unfortunately, my timing wasn’t great. It was 2008 and the economy was on the rocks, so I shelved that dream and made the practical choice to become a Registered Nurse. I didn’t know what I was going to do with all of my knowledge of plant-based health and plant-based living until, one day, I had an idea. I would write a book about how to be healthy and vegan, but style it like an Army Field Manual. 

    Lastly, what does Veterans Day mean to you? Is there anything you would like to share with your fellow veterans?

    Veterans Day is our day, so as a veteran, if you want it to be about getting some free meals, go for it. If you want it to be about meaningful reflection, that’s cool, too. We are around 6 percent of the population, and if you served during wartime, that number is even smaller. Eat right, take care of yourself, and if you need help, the VA is always there for you. GO VEGAN AND STAY VEGAN STRONG!

    For more information about my work and latest updates, visit my website and follow me on social media at IG @sgt_vegan, and Facebook.



    Source link