I had a delightful trip to Edinburgh and enjoyed some fun activities just before the cold season fully set in. Edinburgh is quite a bustling city with its historical buildings, Christmas market, and the captivating castle all in one spot, attracting many tourists. Since my schedule will become busier soon, I wanted to revisit Edinburgh and captured the moments through numerous photos taken in the cold. Walking around the mall, I tried out a new powder sample and blush, which I ended up buying. Overall, I cherished this little trip to Edinburgh.
Went for a brief stroll to Edinburgh Castle, but decided not to explore the interior. Edinburgh Castle, a historic fortress in Scotland, is perched on Castle Rock—a site with human presence dating back to the Iron Age. The specifics of the early settlement remain somewhat mysterious.
This is me at the Edinburgh Art Gallery. I only explored the first floor before leaving. One enjoyable aspect, as I mentioned earlier, was experimenting with various makeup products and even making some purchases.
Glenmorangie is a whisky brand that crafts modern-style whisky tailored to the palates of younger individuals. The whisky boasts a vibrant calico red hue with notes of orange and sweetness, delivering a potent yet smooth taste. I thoroughly enjoyed my time at the photo booth and engaging in lively conversations with the bartenders, even trying my hand at concocting a drink while playfully playing the role of a bartender.
I made a brief stop and had a meal at the M&S cafe. The croissant was delightful.
How did you spend your Friday? Wishing you all a lovely week!
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Take a moment to check your skin regularly for potential issues. A routine full-body skin exam can help catch early signs of skin cancer and other concerns.
Consider looking at your entire skin, not just your face. Regular self-exams every three to six months are recommended. Use a full-length mirror, a handheld mirror for hard-to-see spots, and a magnifying glass for smaller areas. If possible, ask someone for assistance to ensure you don't miss anything.
Here's a simple guide for your self-check:
- Examine your face, neck, ears (especially behind them), and scalp. Use a comb or blow dryer to improve visibility.
- Look at the front and back of your body in the mirror. Raise your arms and check your left and right sides.
- Bend your elbows and carefully inspect your fingernails, palm, back of each hand, forearms, and upper arms.
- Check the back, front, and sides of your legs. Also, examine the skin on your buttocks and genital area.
- Sit down and examine your feet, including the soles, spaces between your toes, and toenails.
Note any new or questionable moles, sores, painful or itchy spots, raised or firm bumps, dark flaky patches, and black or brown lines along fingernails and toenails. Pay attention to changes in firmness, as sometimes we feel something troubling before we see it.
Record the date of your self-exams and document findings, including exact locations. Take photos with your phone for reference. After six to eight weeks, reevaluate trouble spots. If they haven't improved or have changed color, size, become painful, or easily bleed, consider seeking professional advice.
As time passes, cosmetic changes like wrinkles, lines, bags under the eyes, age spots, raised rough lesions, and sagging skin may appear. Various cosmetic treatments, including injections, chemical peels, freezing sprays, laser treatments, prescription creams, and surgery, can address these concerns. Consult with a specialist to explore available options.
Keep an eye out for signs of skin cancer, particularly melanoma. Follow the ABCDE guide to recognize possible melanoma, and be aware of changes in existing moles or the appearance of new ones.
Additionally, during your self-exam, monitor freckles, especially large, irregular ones, as they may indicate a specific form of melanoma. Watch out for basal cell carcinoma (BCC) and squamous cell carcinoma (SCC) in sun-exposed areas, as these are types of skin cancer that are usually slow-growing and treatable if caught early. Actinic keratoses (AKs) are rough, gritty growths that can appear in different colors. While initially not dangerous, have them checked, as they may lead to squamous cell carcinoma if left unattended.
Elevating Cardio Fitness: A Potential Shield Against Common Cancers in Men
Staying in good shape with activities like jogging or cycling might actually help guys fend off some serious health issues. According to a study shared in the journals on June 29, 2023, being in better cardio shape seems to reduce the chances of men facing a tough time with colon, lung, or prostate cancer.
Researchers checked in on over 170,000 guys, keeping an eye on their cardio fitness levels by measuring something called VO2 max while they pedaled away on stationary bikes. VO2 max is basically how much oxygen your body can use during exercise – the higher, the better.
Fast forward about 9.6 years of keeping tabs on these guys, and the ones with top-notch cardio fitness had lower risks of losing the battle against these types of cancers. So, beyond just keeping your heart happy, getting that heart rate up through some good, sweaty workouts might be a smart move for guys dealing with these common cancers.
Fast forward about 9.6 years of keeping tabs on these guys, and the ones with top-notch cardio fitness had lower risks of losing the battle against these types of cancers. So, beyond just keeping your heart happy, getting that heart rate up through some good, sweaty workouts might be a smart move for guys dealing with these common cancers.
Sometimes, certain thoughts just won't leave us alone – they keep playing over and over, like a song stuck in your head. If it's just a random tune, it's annoying but not a big deal. But a sticky thought is different; it causes distress, you can't shake it off, and it messes with your day, explains a mental health expert.
These persistent thoughts can pop up due to stress or an underlying issue like anxiety, depression, OCD, or PTSD. For example, if you're dealing with generalized anxiety, you might have sticky thoughts about upcoming events or financial worries. Depression can bring on thoughts of failure or loneliness, while OCD might have you obsessing over germs. PTSD, linked to traumatic experiences, can replay distressing scenes in your mind.
Sticky thoughts aren't just a mental annoyance – they can mess with your concentration, fuel feelings of shame and fear, and even harm your self-esteem. Over time, they might lead to social isolation, making some folks reluctant to leave home.
Sticky thoughts aren't just a mental annoyance – they can mess with your concentration, fuel feelings of shame and fear, and even harm your self-esteem. Over time, they might lead to social isolation, making some folks reluctant to leave home.
As people age, their metabolism tends to slow down, and burning calories becomes more challenging. Decreased testosterone levels and reduced physical activity may lead to a decline in muscle mass, contributing to an accumulation of body fat. A health professional notes that excess calories, when not burned off, get stored as fat, potentially resulting in increased body fat.
The critical issue lies in the type of fat and its location. While subcutaneous fat under the skin might not pose significant health risks, visceral fat, stored around vital organs within the abdominal cavity, can elevate heart disease risk factors such as blood pressure, blood sugar, and cholesterol levels. Waist measurement is a practical way to gauge visceral fat, with a waistline of a certain measurement signaling excess visceral fat.
To measure visceral fat, a tape measure can be placed at a specific point, pulled around without compressing the area. Monitoring changes in pants tightness can also serve as an indicator of gaining visceral fat.
Combatting unseen fat involves a combination of aerobic exercise, strength training, and a healthy diet. Recommendations include a certain duration of moderate-intensity aerobic exercise two or three days a week, coupled with weekly sessions of weight or resistance training to build muscle mass. High-intensity interval training (HIIT) is highlighted for its effectiveness, involving periods of intense activity followed by slower-paced intervals.
In addition to maintaining a healthy, plant-based diet, ensuring an adequate daily intake of protein is crucial for building muscle mass. A certain suggested amount of protein per kilogram of body weight is mentioned, with sources like fish, poultry, beans, and yogurt. Protein powder can also be incorporated into various foods and beverages for added convenience.
The critical issue lies in the type of fat and its location. While subcutaneous fat under the skin might not pose significant health risks, visceral fat, stored around vital organs within the abdominal cavity, can elevate heart disease risk factors such as blood pressure, blood sugar, and cholesterol levels. Waist measurement is a practical way to gauge visceral fat, with a waistline of a certain measurement signaling excess visceral fat.
To measure visceral fat, a tape measure can be placed at a specific point, pulled around without compressing the area. Monitoring changes in pants tightness can also serve as an indicator of gaining visceral fat.
Combatting unseen fat involves a combination of aerobic exercise, strength training, and a healthy diet. Recommendations include a certain duration of moderate-intensity aerobic exercise two or three days a week, coupled with weekly sessions of weight or resistance training to build muscle mass. High-intensity interval training (HIIT) is highlighted for its effectiveness, involving periods of intense activity followed by slower-paced intervals.
In addition to maintaining a healthy, plant-based diet, ensuring an adequate daily intake of protein is crucial for building muscle mass. A certain suggested amount of protein per kilogram of body weight is mentioned, with sources like fish, poultry, beans, and yogurt. Protein powder can also be incorporated into various foods and beverages for added convenience.
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Question. I read an article about a doctor's research that says eating more protein and fat can help with weight loss and better health. But the article also mentions that these foods contain saturated fat, which we were told to limit. Can you explain why this is confusing?
Answer. You're right that we've been told to limit saturated fat because it can raise harmful cholesterol levels. However, there is disagreement about how much we should limit it. Some experts say 5-6% of our daily calories, while others say 10% is okay. A dietitian suggests a middle ground of 7%, which is the amount found in the Mediterranean-style diet mentioned in the article.
The dietitian analyzed the menu in the article and found that it had the right amount of saturated fat for a heart-healthy diet.
Answer. You're right that we've been told to limit saturated fat because it can raise harmful cholesterol levels. However, there is disagreement about how much we should limit it. Some experts say 5-6% of our daily calories, while others say 10% is okay. A dietitian suggests a middle ground of 7%, which is the amount found in the Mediterranean-style diet mentioned in the article.
The dietitian analyzed the menu in the article and found that it had the right amount of saturated fat for a heart-healthy diet.
Mnemonics are tricks that help you remember things better. One type of mnemonic is called "look, snap, connect."
Here's how it works:
First, you need to really pay attention to what you want to remember. For example, if you parked your car in section 3B of the parking garage, you need to really focus on that.
Next, you take a mental picture of what you want to remember. It could be the actual sign in the parking garage or you can imagine something like three bumblebees to represent the 3B section.
Finally, you connect the mental picture you took with the information you want to remember. In this case, you imagine the three bees buzzing around in your car. So when you come back to the garage and want to remember where you parked, the image of the bees in your car will help you remember.
Here's how it works:
First, you need to really pay attention to what you want to remember. For example, if you parked your car in section 3B of the parking garage, you need to really focus on that.
Next, you take a mental picture of what you want to remember. It could be the actual sign in the parking garage or you can imagine something like three bumblebees to represent the 3B section.
Finally, you connect the mental picture you took with the information you want to remember. In this case, you imagine the three bees buzzing around in your car. So when you come back to the garage and want to remember where you parked, the image of the bees in your car will help you remember.
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Keeping your heart healthy is like taking care of a superhero inside you. There are two heart helpers, like heart doctors, who shared stories about how to make the superhero heart strong.
First, they say it's best to prevent problems before they happen, like stopping a bad guy before he causes trouble. If the heart has problems, it could be because of high blood pressure, too much cholesterol, or even a heart attack.
To make the superhero heart strong, you need to think about the future. Imagine what you want to do when you grow up. Do you want to run fast, play games, and enjoy life? Then, you need to focus on things like losing weight and keeping cholesterol in check. It's like giving your superhero heart the right training.
Also, keep an eye on your blood pressure. It's like checking if your superhero heart is doing well. You can do this at home, like having your own superhero gadget. If you notice any problems, tell your parents or a doctor.
Sometimes, the superhero heart needs special medicine. But some people are scared of taking it. The heart doctors say it's okay! The medicine is like a shield that protects your superhero heart. If you eat well and exercise, you might even need less medicine. You have the power to decide!
Next, you need to make time for your superhero heart. Exercise is like training for a big superhero mission. Plan when you will exercise, like making a schedule for superhero practice. If your plan gets messed up, have a backup plan. Maybe you can take a quick walk or do some exercises at home.
The superhero heart doesn't like extra weight. It's like carrying a heavy backpack all the time. So, make losing weight a team effort. Join a group of friends who want to be healthy superheroes too. Share your progress, tips, and challenges. It's more fun and helps everyone stay on track.
Lastly, be a portion superhero! It's like being a food detective. Measure your food to make sure you eat just the right amount. This way, you keep the superhero's heart happy and satisfied.
Remember, you are the superhero sidekick, taking care of the incredible heart inside you!
First, they say it's best to prevent problems before they happen, like stopping a bad guy before he causes trouble. If the heart has problems, it could be because of high blood pressure, too much cholesterol, or even a heart attack.
To make the superhero heart strong, you need to think about the future. Imagine what you want to do when you grow up. Do you want to run fast, play games, and enjoy life? Then, you need to focus on things like losing weight and keeping cholesterol in check. It's like giving your superhero heart the right training.
Also, keep an eye on your blood pressure. It's like checking if your superhero heart is doing well. You can do this at home, like having your own superhero gadget. If you notice any problems, tell your parents or a doctor.
Sometimes, the superhero heart needs special medicine. But some people are scared of taking it. The heart doctors say it's okay! The medicine is like a shield that protects your superhero heart. If you eat well and exercise, you might even need less medicine. You have the power to decide!
Next, you need to make time for your superhero heart. Exercise is like training for a big superhero mission. Plan when you will exercise, like making a schedule for superhero practice. If your plan gets messed up, have a backup plan. Maybe you can take a quick walk or do some exercises at home.
The superhero heart doesn't like extra weight. It's like carrying a heavy backpack all the time. So, make losing weight a team effort. Join a group of friends who want to be healthy superheroes too. Share your progress, tips, and challenges. It's more fun and helps everyone stay on track.
Lastly, be a portion superhero! It's like being a food detective. Measure your food to make sure you eat just the right amount. This way, you keep the superhero's heart happy and satisfied.
Remember, you are the superhero sidekick, taking care of the incredible heart inside you!
Depositphotos
This practice helps you keep your balance and works the muscles on the inside and outside of your thighs. Not only that, but it teaches your body to move forward and backward, not just back and forth. Start by standing straight up with your arms at your sides and your feet together. Moving: Keep your right foot still and take a big step to the side with your left foot. Put most of your weight on your left leg as soon as your left foot hits the ground. Then, lean forward at the hips and bend your left knee to lower into a lunge. Hold on to your left thigh with your hands, and keep your right leg straight. To get back up, press with your left foot, shift your weight to your right foot, and lift your left knee to hip level. As soon as you feel stable, take another step out with your left leg to do another lunge. Keep going for 30 seconds. Do the steps again, this time moving to the right for 30 seconds.
Some tips and tricks:
During the move, keep your back straight (neither arched nor bowed), your shoulders back and down, and your abs tight.
When you lunge, don't let your knee go further forward than your toes.
Some tips and tricks:
During the move, keep your back straight (neither arched nor bowed), your shoulders back and down, and your abs tight.
When you lunge, don't let your knee go further forward than your toes.
Making friends and improving health by getting over loneliness
It's hard to be lonely. It's possible to feel lonely when you don't have any friends and are missing someone to talk to, or when you are with people you can talk to, or even your family and friends.
In either case, being alone for a long time can be very bad for your health. It makes you more likely to get coronary artery disease, a stroke, depression, high blood pressure, memory loss, failure to do daily tasks, and even early death.
Here are three ways to make new friends and feel less lonely, which will make you happier.
Getting started
You can't always get over being alone by going out to meet new people. If you feel lonely even though you have relationships, you might need to talk to a therapist and check yourself from within.
For people who feel lonely because they don't have enough friends, meeting new people is more of an outward journey for them. As people get older, they tend to become less flexible in the way they live their lives. These days, making friends is harder than it used to be in the past.
These are the tips that will help you.
1. Look for people with similar beliefs.You can make friends more quickly with people who like the same things you do.
First, think about what you like. Do you read a lot, watch a lot of movies, study history, farm, eat a lot, have a dog, or play sports? Are you really interested in a good cause, your neighborhood, or your history? Do you collect things? Are you crazy about old cars? Do you like changing the way old furniture looks? You might want to learn something new, like how to cook a Nigerian dish or speak a new language. If you are interested in any of these hobbies or things you want to try, Look for clubs, charity workshops, classes, or online groups that can help you achieve them.
When you join a group, you have to keep going to it so that you can make friends. It would be great if you could be there in person.
2. Learn how to get along with others.
Sometimes the simple social skills that help us really connect with other people get rusty over time. You'll be happier if you're not just hoping that someone will notice how interesting you are.
How to get better:
Make more smiles. When you smile, you make other people feel welcome and at ease.
Make things interesting. Are you ready to talk or ask something? One idea is to talk about the news or why everyone is here (if it's a class, ask someone how long they've been interested in the subject). Or, find something to talk about. That person may be wearing a pretty pin. See if there's a story behind it.
Try your best to listen. As you listen, show that you are interested in what they have to say. You can look at them, nod your head, or say "Mmm" while they talk to help. Feel like everyone is waiting to hear what you have to say.
There are more things you should ask. Don't go away when someone tells you they have an interesting story. If they hint at something, show that you're interested and ask them to go into more detail. They're leaving clues that will lead to a more in-depth talk.
3. Make chances happen.
If you don't want to join someone else's group, make your own. Hold events at your home or somewhere else. It only takes three people. You can say something like, "Let's read books, talk about a TV show, or have dinner together every week."
Here are some other ideas for weekly or monthly get-togethers:
- Nights with games
- A night of trivia
- Hiking in beautiful parks, walks on the beach, trips to museums, cooking, knitting, sewing, or crafting, shopping, day trips to nearby towns, making jewelry, collecting comic books, old dolls, and baseball cards, and showing off your collection
If they want to, set up times and places to get together regularly. The idea might only be thought about unless something changes. Don't be shy.
Even if you don't become friends, chatting can still be useful. The people who interacted with strangers, coworkers, friends, and family the most were happier than the people who interacted with the fewest types of people. This was found in a study from 2022.
Finally, talking to a lot of different people is good for your health, whether it's the cashier at the grocery store, a neighbor, an old friend, or a new friend. All of these connections might make you feel less lonely.
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