Practicing self-care isn't just about your well-being—it's about your physical health, too.
Our post Physical Self-Care emphasizes that's especially crucial for women, who are often more pressured to follow societal beauty standards. That's why it's important to learn how to distinguish physical beauty from physical health. By nourishing your body, keeping it in good shape, and loving what it's capable of rather than what it looks like, you can better uplift both your physical and mental well-being.
Viewing physical self-care through this lens can be especially helpful for losing weight more sustainably. Shedding pounds for the sake of your long-term health rather than to look thinner can be especially vital given the increased risk of developing chronic diseases that comes with being overweight or obese. The above steps can help you start that journey. However, simply establishing a healthier lifestyle isn't a one-size-fits-all solution and won't work for everyone.
That's why demand for weight loss drugs, particularly Ozempic, is on the rise. Due to growing obesity rates worldwide, pharmaceutical company Novo Nordisk, which supplies Ozempic, sold over $21 billion of these weight loss drugs in 2023 alone. But can Ozempic really aid physical self-care—or is it just a way for people to take a "shortcut" when it comes to weight loss?
When does Ozempic promote sustainable weight loss?
Ozempic is considered a GLP-1 medication. Originally designed to treat diabetes, it works by regulating levels of naturally occurring hormones in the body. In doing so, it sends satiety signals to the brain, helping you feel full faster and managing your appetite so you eat less. You may have first heard of Ozempic as a "celebrity drug." Its widespread use by big names has led to what's dubbed Hollywood's Ozempic epidemic, something that experts say may influence ordinary consumers to take the medication even if they don't need to. Though that may make it seem like an unhealthy way to streamline the process of losing weight in line with social pressures, the truth is that it can significantly aid sustainable weight loss—when it's in the right hands.Because Ozempic can result in significant weight loss, healthcare professionals only prescribe it to a key population: individuals who are overweight or obese and find it challenging to lose weight due to medical factors. That includes people who are genetically predisposed to obesity—as well as women diagnosed with pre-existing medical conditions like polycystic ovary syndrome or PCOS. In these cases, an Ozempic prescription can help when these medical issues negate healthy lifestyle efforts like eating a balanced diet and exercising regularly.
From this perspective, the weight loss drug can significantly promote physical self-care when your own biology hinders progress. That's especially true given the many health benefits Ozempic provides. Aside from helping prevent and manage conditions commonly associated with excess weight, like type 2 diabetes, it can reduce cell inflammation to significantly boost kidney and heart health. Ozempic can even prevent cognitive decline and lower your risk of developing conditions like depression and anxiety, meaning its benefits extend to your mental well-being.
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A positive outlook might help women slow down physical decline as they get older, according to a new study.
This research, led by Harvard and published in JAMA Psychiatry on March 20, 2024, looked at data from nearly 6,000 postmenopausal women, with an average age of 70, who were part of the Women’s Health Initiative. These women joined the study between 1993 and 1998 and were followed for six years. At the start, researchers measured their optimism using questionnaires. Their physical abilities were tested four times during the study, including grip strength, a timed walk, and how many times they could stand up from a chair in 15 seconds without using their hands.
The study found that women with higher optimism had better grip strength and could stand up from a chair more times compared to those with lower optimism. They also experienced slower declines in walking speed and chair stands over the six years. While the exact reason for this link is unclear, researchers think that optimistic people might be more active, social, and eat healthier.
If I told you how angry I was while taking these photos, you’d probably laugh. My partner was putting in his absolute best effort, trying to capture good shots, but I was so focused on the pictures not turning out how I imagined. I wanted to look chic, but somehow, I ended up looking more sexy, which was not the plan at all!
At one point, I honestly felt like I had no photos that I could post, but he kept encouraging me the whole time. When we got home and relaxed, I ended up finding plenty of photos I liked. He looked at me and said, “If only you had let me take more shots and stopped frowning, I could’ve taken even better ones.” If you're a fashion blogger, you know the frustration of photos not coming out as planned. It can be draining because you want to look beautiful and have your outfit appear stylish, just like it does in real life... lol.
Halfway through the shoot, I realized that my shoe choice wasn’t the best, but honestly, it was still an okay option for the outfit.
So, how did this look come together? Well, I wanted something different to pair with my black stretchy slim round neck knit vest from Prepreworks. I didn’t want to go with pants, which would have been a more expected styling. I just wanted something unique.
What I love about the top is that it’s airy and slim-fitting. The material is lovely and has a great texture, not the usual fabric you see. Can you guess what I like most about the skirt? Definitely the length and the vintage prints! I’m a sucker for vintage prints because they always stand out in such a cool way. I paired the two pieces with my blue heels from River Island to finish the look.
What are you up to today? Got any weekend plans? I’m staying home all day, and I’m so happy about it because I’m watching Selling Sunset on Netflix!
The “fight or flight” response, also known as the stress response, is how our body prepares to face or avoid danger. While this response can help us tackle challenges, it becomes problematic when triggered by everyday issues like money problems, traffic, work stress, or relationship troubles.
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This constant stress can lead to health issues such as high blood pressure, which is a major risk factor for heart disease. It can also weaken the immune system, making us more prone to colds and other illnesses, and contribute to anxiety and depression. While we can’t avoid all stress, we can learn healthier ways to respond to it. One effective method is the relaxation response, a concept developed in the 1970s by Dr. Herbert Benson at Harvard Medical School. This state of deep rest can be achieved through techniques like meditation, yoga, and progressive muscle relaxation.
A key part of these techniques is breath focus, which involves learning to breathe deeply.
Benefits of Deep Breathing
Deep breathing, also known as diaphragmatic, abdominal, belly breathing, or paced respiration, involves taking air in through your nose until your lungs are full and your lower belly rises. Many people find deep breathing unnatural due to cultural pressures to maintain a flat stomach, which leads to shallow “chest breathing” and increased tension and anxiety.
Shallow breathing limits the diaphragm’s movement, reducing oxygen intake and causing shortness of breath and anxiety. Deep abdominal breathing promotes full oxygen exchange, which can slow the heartbeat and lower or stabilize blood pressure.
Practicing Breath Focus
Breath focus helps you concentrate on slow, deep breathing and distracts you from stressful thoughts. It’s especially useful if you tend to hold it in your stomach.
First Steps:
Find a quiet, comfortable place to sit or lie down.
Take a normal breath, then a deep breath: inhale slowly through your nose, letting your chest and lower belly rise as your lungs fill. Let your abdomen expand fully.
Exhale slowly through your mouth (or nose if that feels more natural).
Regular Practice:
Once you’re comfortable with the basics, practice controlled breathing regularly. Sit comfortably with your eyes closed, combine deep breathing with calming imagery, and use a focus word or phrase to help you relax.
Social media and stores are full of products that promise perfect skin. These products are increasingly marketed not just to adults but also to teens and tweens. While many are harmless, some can cause skin irritation and be expensive. Even if they are harmless, do they promote unhealthy ideas about beauty?
From a medical perspective, most teens and tweens don’t need specialized skin products, especially expensive ones. But let’s discuss when they might be useful.
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When should teens and tweens use specialized skin products?
1. When a doctor recommends it. If your child has a skin condition like eczema or psoriasis, over-the-counter products might help. For eczema, fragrance-free cleansers and moisturizers are usually recommended. Always ask your doctor which brands to use and how to use them.
2. If they have dry or sensitive skin, Fragrance-free cleansers and non-irritating moisturizers (creams and ointments are better than lotions) are good choices. If you have questions or the products aren’t helping, consult your doctor.
What about acne products?
It’s rare to go through adolescence without a pimple. If your child is bothered by pimples, acne products from the pharmacy might help. Mild cleansers are better than those with alcohol. Look for cleansers for dry skin or eczema. Over-the-counter acne treatments often contain benzoyl peroxide, salicylic acid, azelaic acid, or alpha-hydroxy acids. Adapalene can help with stubborn pimples. Avoid astringents or exfoliants,, as they can irritate the skin. Talk to your doctor about the best options, especially if over-the-counter products aren’t working. There are many prescription treatments available.
Many of us first learned of mpox (previously known as monkeypox) in 2022, when the largest known outbreak affected approximately 100,000 people across more than 100 nations. While mpox is commonly seen in central and western Africa, the 2022 outbreak expanded fast from the Democratic Republic of the Congo (DRC) to previously unknown locations. Before the epidemic was contained, the United States alone reported over 32,000 infections and 58 deaths.
A new outbreak of mpox has brought it back into the spotlight. What should you know and do about the latest global health emergency? What are your risks? Are vaccinations available? How do you avoid spreading mpox?
What is unique about the 2024 mpox outbreak?
This time, the virus has a new variant known as Clade 1b that is spreading swiftly. That is why the World Health Organization (WHO) announced a second global health emergency in August 2024.
More than 15,600 cases and 500 deaths have been reported so far, with the majority occurring in the Democratic Republic of the Congo. And mpox has been discovered in countries where no cases had previously been reported, such as Burundi, Kenya, Rwanda, and Uganda. Recent instances in Sweden and Thailand have prompted public health officials to prepare for further international spread, potentially to Asia, Europe, and the United States.
Mpox: 6 Things You Should Know
What is mpox, and how is it transmitted?
Mpox is a viral infection caused by viruses from the same family as smallpox. Certain animals in central and western Africa, such as squirrels and rats, are prone to it. People can become infected by interaction with sick animals. Mpox can be transmitted from person to person via close physical contact, including intercourse.
What are the symptoms of mpox?
Mpox causes flu-like symptoms, fever, headache, swollen lymph nodes, and a distinct rash. The rash normally appears a few days after the infection, as little flat areas. Over the course of a week or two, the spots develop into little fluid-filled bumps (vesicles) similar to chickenpox, followed by bigger pus-filled blisters. The blisters will scab and recover over the next week or two. After then, a person is no longer contagious.
Although the condition is often minor, some patients have problems. Serious problems include pneumonia, eyesight loss from an eye infection, and sepsis, a potentially fatal infection.
What are your chances of having mpox?
Location and activities influence your risk of contracting mpox.
Risk rises if you
possess bedding, clothing, or other items or surfaces touched by an infected person; live in or travel to an area where the mpox virus is endemic, meaning it is present in the environment, such as in the soil; be a man who engages in frequent sex with men and has multiple sexual partners.
When patients develop mpox, the risk factors for experiencing more severe disease or consequences, including pneumonia, are:
Pregnancy, young age (particularly for children under 1), compromised immune system, and eczema can all weaken the skin barrier.
Why is the mpox outbreak so concerning?
The present outbreak of mpox is particularly concerning because the virus strain is more deadly than in 2022. The virus is spreading faster and reaching areas where mpox had not previously been discovered.
Furthermore, the current outbreak has disproportionately affected children and teenagers, many of whom are already malnourished or have other infections like cholera.
Are there any mpox vaccinations or treatments?
There are two vaccines available to prevent mpox in the United States:
- Jynneos is licensed for the prevention of smallpox and mpox. It requires two injections, four weeks apart.
- ACAM2000 is a vaccination that is authorized for the prevention of smallpox and is thought to be effective against mpox. It could be made available if necessary, but its probable negative effects make it a secondary option.
Tecovirimat, an antiviral medication, is approved to treat smallpox. Animal research indicates that it may be useful in treating mpox as well. The medication is now being studied as an mpox treatment and may be available by joining a study. A 2024 study indicated that tecovirimat did not shorten the duration of symptoms in adults and children with Clade 1 mpox. However, the death rate (1.7%) was half that what was predicted. However, it remains unclear if the low fatality rate was related to drug treatment.
Understanding Bronchitis and Its Treatment
Bronchitis, an upper respiratory infection, often lasts longer than a common cold but usually doesn’t need antibiotics or medical treatment. While adults get several colds each year, bronchitis, or “chest colds,” are less common, affecting about 5% of adults annually. The persistent cough that comes with bronchitis makes it seem more serious, leading many to visit their primary care provider.
What is bronchitis?
Bronchitis is the inflammation of the bronchi, the tubes that carry air from the windpipe to the lungs. It often starts as an infection in the nose, sinuses, ears, or throat and then moves to the bronchi.
The main symptom is a cough, which can be dry or produce phlegm that may be yellow or green, indicating your body is fighting the infection. Other symptoms include fatigue, sore throat, chest discomfort, wheezing, or shortness of breath. Like a cold, bronchitis usually resolves on its own, but symptoms can last up to three weeks. You might feel better in a week, but the cough can linger for another two weeks or more.
Treating Bronchitis
Treat bronchitis similarly to a cold: rest, drink plenty of fluids, and take acetaminophen for pain. Inhaling steam from a vaporizer or hot water, or taking a hot shower, can help loosen phlegm. Over-the-counter cough suppressants can help you manage symptoms during the day and sleep better at night.
Don’t wait until you’re overheated to cool down. Be aware of high temperatures throughout your day and try these 14 tips to stay cool:
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- Check the weather: Use a weather app to track hourly temperatures and plan your day around the hottest times.
- Stay Hydrated: Drink plenty of fluids to replace what you lose through sweat. Women need about 11 cups (88 ounces) and men need about 15 cups (120 ounces) per day. If you’re outdoors a lot, you’ll need even more.
- Seek air conditioning: Spend time in air-conditioned places during the hottest parts of the day. If you don’t have AC, visit a mall, library, movie theater, or cooling center.
- Use fans wisely: Fans can help cool you down by blowing heat away from your body. If the air is hot, wet your skin with a spray bottle or wet wipe to promote evaporative cooling.
- Take breaks: Pace yourself during outdoor activities. Physical work generates heat, so be active for short periods and rest in between.
Last Saturday, my partner and I visited a historical site in Glasgow—the Govan Stones. After a bit of online searching, we decided this was the perfect spot to explore, and let me tell you, it did not disappoint!
The Govan Stones: A Treasure Trove of History
The Govan Stones are an incredible collection of early medieval carved stones displayed at the Govan Old Parish Church in Glasgow. This site is a treasure trove of history, dating back to the 9th–11th centuries AD. The stones include the magnificent Govan Sarcophagus, thought to commemorate St. Constantine, the son of Pictish king Kenneth MacAlpin. The intricate carvings on these stones, depicting everything from hunting scenes to stylized animals, are simply mesmerizing.
A Walk Through Time
As we walked through the churchyard, we were transported back in time, imagining the lives of the Brittonic Kingdom of Strathclyde’s rulers, whose power and wealth these stones commemorate. The atmosphere was serene, and the historical significance of the place was palpable.
Ancient Artefacts
The artifacts at Govan Old are some of the oldest early medieval sculptures in Europe. Amazingly, these Viking-age treasures have been in the Govan Old Churchyard for over 1000 years! This exhibition shows a time before Scotland was even a thing, when warlords fought for control of the British Isles and Viking longships caused chaos along the coasts and rivers. Inside the church, the Govan Stones give us a glimpse into the wealth and power of the last British kingdom in Scotland.
The Churchyard
The churchyard by the River Clyde has been around for about 1,500 years and has always been significant for Christians in the area. Its teardrop shape is reminiscent of medieval churchyards, which you don’t see much anymore. It is thought that the original entrance was on Pearce Lane, over in the southeast corner, and it lined up with an ancient path that used to connect the church to Doomster Hill, a man-made hill where kings used to hold court.
People have been buried there since the very beginning of Christianity in Scotland, but most of the gravestones you see today are from the 16th to 19th centuries, when Govan was booming. with people and industry. By the 1900s, the churchyard was surrounded by shipyards, tenements, and workshops, all crammed along the river. But somehow, the churchyard has mostly kept its original shape.
In 1993, Historic Environment Scotland stepped in and made the churchyard and its gravestones a Scheduled Monument, which means they’re protected by law now.
A Glimpse into the Past
We spent a good few hours marveling at the detailed carvings on the stones and soaking in the rich history. The Govan Stones are not just a collection of rocks; they are a testament to the artistry and craftsmanship of a bygone era. It’s fascinating to think that these stones have survived Viking raids and the passage of centuries to tell their story today.
Exploring Govan
After our visit, we strolled around the charming neighborhood of Govan, which has its own unique vibe and history. But more on that in my next post!
The highlight of this trip for me was the elderly man playing the piano in the church—so beautiful, it sounded absolutely heavenly.
If you ever find yourself in Glasgow, I highly recommend a visit to The Govan Stones. It’s a perfect blend of history, art, and a touch of mystery. Plus, it’s a great way to spend a Saturday afternoon with someone special.
Until next time, happy new week!
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Q: I’m 55, and a friend my age just got the shingles vaccine and urged me to do the same. But I’ve heard the shots can cause severe arm pain for days. Is it really worth it?
A: Yes, it usually is. The shingles vaccine, given in two doses over several months, helps prevent a much bigger problem than a sore arm or other side effects like fatigue, fever, and achiness.
The vaccine called Shingrix is very effective against shingles, which is a reactivation of the chickenpox virus that stays dormant in your nerves. Shingles can cause a very painful skin rash and may lead to a complication called postherpetic neuralgia, which is severe nerve pain that can last for months or even years after the rash disappears.
It’s smarter to prevent these issues rather than avoid the shingles vaccine because of temporary side effects. Shingrix is FDA-approved for adults 50 and older. Discuss your concerns with your doctor and get her advice.