According to research published online by JAMA Network Open on June 29, 2023, men who have higher levels of cardiorespiratory fitness—also referred to as cardio fitness or aerobic fitness—may be able to reduce their risk of dying from cancer of the colon, lung, or prostate. More than 170,000 men had their health information gathered by researchers, and measures of their VO2 max were taken while they pedaled a stationary bike. The greatest quantity of oxygen that the body can consume during exercise is known as VO2 max. Individuals with higher VO2 max levels have better levels of aerobic fitness.
More cardio-fit men had a lower risk of dying from these malignancies after a mean follow-up period of 9.6 years. These results demonstrate that increasing aerobic exercise intensity from moderate to high levels not only benefits heart health but may also improve men's prognosis for these frequent malignancies.
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An increased body mass index (BMI) is a significant risk factor for osteoarthritis development. However, a recent study indicates that being overweight increases the risk of developing inflammatory joint diseases like rheumatoid arthritis.
The study included around 362,000 people who were members of the UK Biobank, a sizable biological database, and was published online by the journal Arthritis and Rheumatology on May 23, 2023. In order to determine a participant's risk of developing any of five joint conditions—rheumatoid arthritis, osteoarthritis, psoriatic arthritis, gout, and inflammatory spondylitis, a form of spinal arthritis—researchers looked at the relationship between the participant's BMI and these conditions. Apart from osteoarthritis, inflammation is the primary cause of most other joint illnesses.
Compared to those in the normal BMI range, participants with higher BMIs (substantially greater than the "normal" BMI range of 18.5 to 24.9) had higher incidences of psoriatic arthritis (80%), gout (73%), inflammatory spondylitis (34%), and rheumatoid arthritis (52%). The authors of the study found that maintaining a healthy weight can help lower the chance of acquiring a joint illness.
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Embarking on the journey to overcome addiction can be tough, and having a roadmap can make a significant difference. Research indicates that the following steps can guide you toward your recovery goals. Success is more likely when you embrace all five steps.
1. Set a meaningful quit date: Choose a date tied to a special event, birthday, or anniversary to mark the beginning of your journey.
2. Change your surroundings: Clear your home and workplace of any reminders of your addiction. Distance yourself from influences that might encourage your involvement with the substance or behavior you're trying to leave behind. Whether it's alcohol, drugs, or a specific behavior, eliminate related items from your space. If it's about quitting drinking, bid farewell to alcohol, bottle openers, wine glasses, and corkscrews. If it's gambling, remove playing cards, scratch tickets, or poker chips. Ensure others around you also respect your decision.
3. Distract yourself during cravings: Instead of succumbing to urges, engage in alternative activities. Take a walk, call a friend, or connect with family to stay occupied until the craving subsides. Be ready to face situations that trigger cravings, especially environments where others are using.
4. Reflect on past quitting attempts: Evaluate what worked and what didn't in previous attempts to quit. Understand the factors that may have led to relapse and make adjustments accordingly.
5. Build a support network: Open up to your family and friends about your journey and seek their encouragement and support. Make it clear that you're quitting, and if they are using the addictive substance, ask them to avoid doing so in your presence. If your addiction involves buying drugs, communicate with your dealer about your decision to quit and ask them not to contact you or sell you drugs. Additionally, consider consulting your healthcare provider to explore the most suitable quitting method for you, including potential medications that could ease the process and increase your chances of success.
For more insights on navigating the path to recovery, explore "Overcoming Addiction," a Special Health Report from Harvard Medical School.
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In the demanding world of healthcare, taking care of your own well-being can often be a challenge. To ensure that you can provide the best care for others, it's crucial to prioritize self-care. In this article, i'll share some valuable self-care tips for healthcare workers that will help you focus on your wellness and overall health.
1. Engage in Exercise
Exercise is a cornerstone of self-care for healthcare workers. Just 30 minutes of physical activity per day can work wonders for your body and mind. Whether it's a brisk walk outdoors or a quick workout session, regular exercise can reduce stress levels, elevate your mood, and boost energy. Moreover, it can improve your sleep quality.
To make exercise a part of your daily routine, you don't need to allocate a continuous 30 minutes. Short bursts of activity throughout the day, such as walking to or from a shift, can be just as effective. Enhance your exercise experience by listening to your favorite music or podcasts, inviting a friend or colleague to join you, or trying different activities for variety.
2. Eat Well and Drink lots of water
In a busy work schedule, finding time for meals and staying hydrated is essential. Proper nutrition and hydration are fundamental for maintaining energy levels and concentration. Start your day with a nutritious meal, snack on healthy options like fruits and nuts, and keep a refillable water bottle on hand. Preparing balanced meals in advance can help you avoid resorting to unhealthy snacks when you're too exhausted to cook.
3. Get Quality Sleep
Quality sleep is a potent tool for overall well-being, but healthcare professionals often struggle to unwind after demanding shifts. It's vital to avoid caffeine, alcohol, nicotine, and heavy meals before bedtime, as these stimulants can disrupt your sleep. Putting your phone away 30 minutes before bedtime can aid in relaxation.
If racing thoughts keep you awake, try reading or listening to soothing music to calm your mind. You can also use ambient sounds like white noise or rainfall to drown out distractions and ease into sleep.
4. Schedule Self-Care Time
Dedicating time for self-care is non-negotiable. This time is your opportunity to engage in activities that bring you joy, whether it's reading, crafting, or indulging in a relaxing bath. Additionally, consider incorporating calming wellness practices like meditation, breathing exercises, or muscle relaxation into your routine.
Self-care time can also include journaling and practicing gratitude, both of which can enhance your mental well-being. Focusing on the things you're thankful for, expressing gratitude to loved ones and colleagues, and documenting positive thoughts can foster optimism, and joy, and reduce feelings of loneliness and isolation.
5. Take Time to Talk
Engaging in social interactions can provide an instant mood boost and is a vital aspect of self-care for healthcare workers. Conversations with friends, family, or colleagues can improve your mental health and reduce feelings of depression. Whether it's sharing a meal with loved ones, meeting a friend for coffee, or connecting with a colleague during a break, socializing is beneficial for overall well-being.
In addition to the mental health benefits, socializing has been found to strengthen the immune system, helping your body ward off illnesses. While face-to-face conversations are ideal, connecting with others through technology, such as video calls, can also be effective.
Incorporating these self-care tips into your busy work schedule can have a profound impact on your overall well-being. By prioritizing your self-care, you'll be better equipped to provide high-quality care to your patients and maintain a healthier work-life balance. Your well-being matters and these strategies are here to support you in your healthcare journey.
For more insights on taking care of your mental health, check out our blog post on How to Take Care of Your Mental Health.
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ADVANCED FORMULA FOR DARK SPOT CORRECTION - Our formula incorporates α-ARBUTIN, Titanium Dioxide, Glutathione, and other active ingredients that aid in sun protection, evening out skin tone, and diminishing the appearance of dark spots, age spots, and sun spots. EFFICACIOUS INGREDIENTS - The Dark Spot Corrector we offer combines potent, scientifically-backed elements that inhibit tyrosinase activity and minimize melanin production.
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The Fermented Complex 94% highly concentrated micro-particles, which are designed to help ingredients penetrate deeper into the skin. This essence has a light and clear texture that help to revitalize dull skin. It contains skin tone evening ingredients such as Niacinamide and Adenosine to increase skin elasticity and improve its texture. This product fills the skin with moisture and keeps skin hydrated for a longer time.
Certified Organic Rosehip Oil - Cliganic organic rosehip seed oil is proudly USDA organic certified to ensure ultimate quality and integrity. 100% Pure, Single Ingredient Oil - Cliganic organic rosehip oil is a single-ingredient product. No synthetic additives, ever.
The Real Snail Essence: Formulated with 96.3% Snail Secretion Filtrate, this essence repairs and rejuvenates the skin from dryness and aging. It improves skin vitality by reducing dullness and soothing dehydrated skin. Simple Yet Effective Light-weight Essence: A lightweight essence which fastly absorbs into the skin and gives you a natural and healthy glow. Guarantees long-lasting hydration without heavy feeling on the skin.
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