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Month: February 2023

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Aware Lets Be Aware

“What are the best expert-approved heart health tips?”

“What are the best expert-approved heart health tips?”

What are the best expert-approved heart health tips?

It’s always interesting to see what specialists in heart health recommend as the best heart care tips and where and how they may differ in their approach.

In our quest to get several beneficial opinions in one article here, we looked at some of the top sources in the world for heart health. We got useful messages from the American Heart Association (AHA) and the British Heart Foundation (BHF) … along with extra tips from the Mayo Clinic, the Cleveland Clinic, John Hopkins Medicine, and the CDC.

We found excellent AHA heart advice for people of different ages. The BHF gives its advice through a vast FAQ. There are some pieces of advice that almost all cardiologists universally give.

All these tips are invaluable for you, whether you have a problem with heart health or would like to keep yourself from it. So, come on this discovery with us for some gems in heart advice from some of the most reputed names in the field.

 

What to be careful about … universal advice from all heart doctors

All cardiology experts believe everybody must be encouraged to follow these practices below:

 

1. As the Cleveland Clinic advises, eat a regulated diet plan that is nutrient-and-fiber-rich (with lean meats, fruits and vegetables, whole grains and cereals) … but avoid saturated fat, trans fat, and sodium.

 

2. The Mayo Clinic advocates exercising regularly as an absolute must. They say healthy adults should aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week – or an equivalent combination of moderate and vigorous activity.

 

3. According to John Hopkins Medicine, assessing your heart risk and learning all the many warning signs of a heart attack and stroke is essential. Heart attack risks and symptoms can be very different in different people.

 

4. As the Centers For Disease Control and Prevention (CDC) advises, being extra careful of certain chronic illnesses such as obesity, cholesterol, diabetes, and hypertension is vital. When these ailments combine with other hereditary factors, they can all have a multiplicative effect on the heart. Regular checkups with doctors are imperative if you have high sugar levels, high blood pressure symptoms, cholesterol side effects, or an obesity diagnosis.

 

Top-notch advice from the American Heart Association (AHA)

The American Heart Association seems concerned with how people’s lifestyles and habits change as they age. They believe that the health of our hearts must be age-sensitive, i.e., we have to use different ways to control heart ailments as we age.

They say, “Lack of exercise, a poor diet, and other unhealthy habits can take their toll over the years. Anyone at any age can benefit from simple steps to keep their heart healthy during each decade of life.”

For age-wise heart care tips, here is the list from AHA:

 

In your 20s, get smart about your heart early on to be ahead of the curve

Find a doctor and have regular wellness exams. Be physically active. Don’t smoke and avoid secondhand smoke.

 

In your 30s, juggling family and career leaves many people to neglect heart care

Make heart-healthy living a family affair. Know your family history. Tame your stress.

 

In your 40s, the healthy choices you make now can work for long-term heart care

Watch your weight as your metabolism slows down. Have your blood sugar level checked. Don’t brush off snoring as it may indicate sleep apnea.

 

In your 40s watch your weight, as your metabolism slows down

 

 

 

In your 50s, watch out for those invisible signs and impact of aging on the heart

Eat a healthy diet that is rich with omega-3 fatty acids. Learn the warning signs of a heart attack and stroke. Follow your doctor’s treatment plan with no let-up at all.

 

In your 60s, watch your numbers closely and manage any health problems that arise

Have an ankle-brachial index test to diagnose peripheral artery disease. Watch your weight. Your body needs fewer calories as you get older. Learn whom to call and what to do if you have a heart attack or stroke.

 

Some chosen advice from the exhaustive list of FAQs of the British Heart Foundation (BHF)

The British Heart Foundation answers every small or large concern that healthy people or heart patients may have.

They believe that knowledge is power. The more you know, the less you get worried and add to the symptoms of severe heart disease if you get it. Here are just a few of the top FAQs that BHF has answered. There are plenty more on their website.

What is a normal pulse rate?

BHF answers: “Your pulse rate, also known as your heart rate, is the number of times your heart beats per minute. A normal resting heart rate should be between 60 to 100 beats per minute, but it can vary from minute to minute. Your age and general health can also affect your pulse rate, so it’s important to remember that a ‘normal’ pulse can vary from person to person. If your heart rate is over 100 beats per minute at rest, this is considered fast.”

 

 

Your pulse rateis the number of times your heart beats per minute.

 

 

 

Should palpitations stop me from exercising?

BHF answers: “Palpitations are when you ‘feel’ your heartbeat, or feel like your heart is fluttering or skipping a beat. Medication, hormone changes, caffeine, lack of sleep, dehydration, or stress can cause them. If the palpitations are bothering you, get worse, or you have a history of heart problems, it’s a good idea to contact your doctor. Likewise, if they’re putting you off exercise, then get them checked out.”

 

What’s the best heart rate monitor to buy?

BHF answers: “Wearable devices and smartphone apps to monitor your heart rate are becoming increasingly popular. They can help track fitness and notice if something is out of the ordinary, but they can’t give a diagnosis. Because they can vary in accuracy, if you see a reading unusual for you, it’s important to try not to worry if it is just one time. If you notice these readings repeatedly, let your doctor know.”

 

Why do I feel dizzy on heart medication, and what can I do to stop it?

BHF answers: “Occasional dizziness can be a part of living with a heart condition and can be caused by different things, including medication. If you are new to this kind of medication, you may find that your body becomes used to the new drug in time. Try to give it at least two or three weeks, but if you notice that you are not improving or feeling worse, let your doctor know so they can review your starting dose.”

 

Can early menopause affect my heart?

BHF answers: “Premature ovarian insufficiency (POI) is sometimes used interchangeably with early menopause. It can also be called premature ovarian failure. It means you have experienced menopause before the age of 40. The most obvious effects are early symptoms of menopause, including your periods stopping and reduced fertility. But women who experience POI are also known to be at higher risk of coronary heart disease.”

 

In summary

The Internet is full of heart care information, but we have put together some of the most useful advice that may help answer your doubts and help you make positive and proactive changes. With every heartbeat, your heart sends signals calling for the best care you can provide them. Stay heart-healthy. Be a Zinda Dil.

 

 

References

  1. Cleveland Clinic. “How To Follow a Heart-Healthy Diet.” Accessed: February 23, 2023. https://health.clevelandclinic.org/heart-healthy-diet/
  2. Mayo Clinic. “Aerobic exercise.” Accessed: February 23, 2023. https://www.mayoclinic.org/healthy-lifestyle/fitness/basics/aerobic-exercise/hlv-20049447
  3. John Hopkins Medicine. “Heart Health Tips.” Accessed: February 23, 2023. https://www.hopkinsmedicine.org/health/wellness-and-prevention/heart-health-tips
  4. Centers For Disease Control and Prevention (CDC). “Know Your Risk for Heart Disease.” Accessed: February 23, 2023. https://www.cdc.gov/heartdisease/risk_factors.htm
  5. American Heart Association (AHA). “How to Help Prevent Heart Disease At Any Age.” Accessed: February 23, 2023. https://www.heart.org/en/healthy-living/healthy-lifestyle/how-to-help-prevent-heart-disease-at-any-age
  6. British Heart Foundation (BHF). “Heart Matters: Your Questions Answered By An Expert.” Accessed: February 23, 2023. https://www.bhf.org.uk/informationsupport/heart-matters-magazine/medical/ask-the-experts

 

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Aware Lets Be Aware

“How can differently-abled people stay fit and healthy?”

“How can differently-abled people stay fit and healthy?”

How can differently-abled people stay fit and healthy?

India’s first woman to win a Paralympic gold in Tokyo, as a shooting champion, Avani Lekhara lives the motto her Twitter bio proudly carries: “Life consists not in holding good cards, but in playing those cards you hold well.” That’s an attitude that inspires everybody. As Avani seems to exemplify, if you are differently-abled, there’s no reason why you can’t be stronger, fitter, and more self-reliant.

The beauty of living in today’s world is that there are so many technological advances and equipment – and so much knowledge, awareness, and sensitivity in society – that you can live a near-normal life. You can aspire to excel in your chosen field.

Physical exercise is seen to be at the core of a differently-abled person’s life because it not only revives bodily strength but also rejuvenates the mind, reinforces self-belief, revitalizes energy, and encourages social interactivity. It has many benefits indeed.

We have several thoughts here for those who want a full life without letting anything hold them back. So read on.

 

The multifarious benefits of exercise

According to Ginny Weeks, writing in Patient.info, being active has many benefits for those with physical or mental incapacitation.

 

The body protects and increases its strength

Particularly when certain limbs or parts of the body may have limited use, there could be a lot of muscle wasting, long-term immobility, or loss of function – unless physical exercise routines are sustained to keep the body working at its optimum.

Physical exercise can strengthen the musculoskeletal framework, build muscles, strengthen the nerves, ease joints, and increase blood flow and oxygenation to all body parts. It can generally heighten energy and vitality.

 

The mind builds its resilience and positivity

There are mental health benefits that come with being fit. Exercise promotes a better sense of well-being. In patients with any chronic medical problem, there is an increased risk of low mood or depression, and fitness is a positive and natural way to help minimize this problem.

Further, even a little regular activity makes it possible to set goals to achieve more and more if the mind cooperates. A physically fit body and an enthusiastic mind go hand in hand. One helps the other.

 

Social life and interactions get a boost

Fitness is a great activity to engage in at a gym or a class that others also attend. Group exercising enables individuals to meet and bond with a community of like-minded people. Enthusiasm can be infectious.

Many exercise classes now cater simultaneously to people with or without challenges, so there is a universal embrace of the idea that, in the end, we are all equal.

 

5 ways to keep up with fitness regimens

Experts agree that exercises should include muscle strengthening, stretching, toning, and an aerobic component to improve breathing.

According to NaTasha D. Hollis, Ph.D. et al., in their medical paper in the Disability and Health Journal, the percentage of adults aged 18-64 that get no aerobic exercise is higher among individuals with mobility disabilities (57%) than any other disability type.

As Shelly Gigante writes in Mass Mutual, quoting Kelly Bonner, a specialist with the National Center on Health, Physical Activity & Disability (NCHPAD): “An individual with a disability could potentially do any type of physical activity that they desire from Yoga to CrossFit and everything in between.” It depends on what goals people have and what they enjoy.

Here are a few tips that may be useful if you need to get enough exercise to overcome physical or mental limitations. One caveat: Always contact your doctor to give the green signal for the exercise routines you want to try out.

 

Look for disability-friendly programs online

Social media platforms have a great selection of such useful videos. Check out Adaptive Yoga’s channel, which has a vast library of yoga tutorial videos. Though most videos are designed for wheelchair users, many of their resources can help anyone with compromised mobility. The Fit5 Workout Series, from the organization behind the Special Olympics, also has a series of helpful videos that can help physically-challenged individuals to train in endurance, strength, and flexibility.

 

Find a qualified trainer to get you started

If you find it easier to learn exercises in face-to-face classes, you can also seek help from a personal trainer or instructor who understands your situation. Your local orthopedic center or hospital may recommend the right trainer for you. Different professional trainers may be specially qualified to work with people having different types of disabilities.

 

 

 

“Find a qualified trainer to get you started.”

 

Never try to force your pace – hasten slowly

According to Cogenita, to avoid injury, it’s essential to stay with exercises that your body can handle. Build your confidence by starting small and setting yourself some realistic goals. Most importantly, focus on what you can do, and do that much. If you try to emulate those who do what you can’t, you will only put your motivation at stake. At all times, do remember that nothing is worthwhile if it leads to any form of distress.

 

Eat the right food to keep up the exercise

You can maximize your exercise if your body is well-nourished through a wholesome diet. You shouldn’t have to snack on energy bars or take booster drinks before you exercise. Good food (eaten at regular mealtimes), which is light on fats, rich in lean proteins, and eaten with yogurt, fruits, vegetables, and whole grains, can help give your body the nutrients it needs to stay energized. Trained dieticians can be especially helpful if your disability limits you to a certain kind of diet.

 

A holistic lifestyle applies to you too

Healthy behaviors matter to the differently-abled as much as they do to anybody. That means getting regular medical checkups, taking medicines on time, sleeping at regular times, and avoiding smoking and drinking. There are no relaxations in these simple rules for a healthy lifestyle for anybody – whatever their levels of physical or mental ability.

 

Engage actively in your neighborhood

According to the Centers for Disease Control and Prevention (CDC), being active in the company of others around you is good for your body, mind, and soul. You also build a safety net for emergencies if your neighbors know how to help you. Go out often – to the local park or library, your local parties or events, or the local shops. Get to meet and greet those who live in the houses around you. Although we cannot yet say our neighborhoods are totally disabled-friendly, we are slowly getting there.

 

Engage actively in your neighborhood.”

 

 

 

Watch out if you have any chronic ailments

Beyond the challenges to mind and body, people with disabilities may have additional problems if they also suffer from chronic illnesses such as obesity, cholesterol, diabetes, and hypertension. When these ailments combine with other hereditary factors, they can all have a multiplicative effect on the heart.

Regular checkups with doctors are a must, even if they are often difficult for individuals with lower mobility or mental health issues. High diabetes symptoms, signs of high blood pressure, or the adverse effects of obesity need to be kept under control – and a good diet plan to reduce cholesterol is also vital.

 

In summary

The active, energetic zeal with which you live your life can inspire many others to emulate you. How your body is affected is not the whole story about you. It’s all about how your mind perceives it. Or perhaps, how strongly your heart beats for a full and successful life. Stay heart-healthy. Be a Zinda Dil.

 

 

References

  1. Weeks, Ginny. Patient.info. “How to exercise with a physical disability.” Accessed: February 15, 2023. https://patient.info/news-and-features/how-stay-fit-if-you-have-a-physical-disability
  2. Hollis, NaTasha D., Ph.D., et al. Disability and Health Journal. “Physical activity types among US adults with mobility disability, Behavioral Risk Factor Surveillance System, 2017.” Accessed: February 15, 2023. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7470910/
  3. Gigante, Shelly. Mass Mutual. “Staying fit with a disability.” Accessed: February 15, 2023. https://blog.massmutual.com/post/staying-fit-with-a-disability
  4. Adaptive Yoga Live. “Yoga for Seniors and for those with limited mobility” Accessed: February 15, 2023. https://www.youtube.com/watch?v=owkC9kEj7iY
  5. Fit5 Fitness Series Workouts (Special Olympics). “Special Olympics Fitness.” Accessed: February 15, 2023. https://www.youtube.com/playlist?list=PLIHbm7j-AXsXPGqzIgQYUvGUKm6Duq3dK
  6. Cogenita. “How People With Disabilities Can Stay Fit.” Accessed: February 15, 2023. https://www.cogentica.com/how-people-with-disabilities-can-stay-fit/
  7. Centers for Diseases Control and Prevention (CDC). “Physical Activity for People with Disability.” Accessed: February 15, 2023. https://www.cdc.gov/ncbddd/disabilityandhealth/features/physical-activity-for-all.html

 

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Aware Lets Be Aware

“How can you preserve your mental health as a caregiver?”

“How can you preserve your mental health as a caregiver?”

How can you preserve your mental health as a caregiver?

A caregiver is one who provides help to another person in need, such as a patient, parent, spouse, partner, or child. Being a caregiver can be stressful, even for the most resilient person.

If you are caring for someone, remember that you can do a good job only if you first care for yourself. Be as kind to yourself as you are compassionate to others. Take some time at regular intervals to relax and process your emotions.

Self-care can help you manage stress, lower your risk of illness, increase your energy, and improve both your physical health and mental health. Even small acts of self-care in your daily life can have a big impact.

By following the simple steps below, you can help yourself stay on top of the difficult duty you have so valiantly undertaken.

 

Caregiving is a rewarding role, but quite stressful

According to Mayo Clinic, helping another person with diseases and ailments, where they cannot help themselves, can be pretty rewarding, even if it is a 24×7 responsibility. If you have a benevolent heart, it can be profoundly satisfying to know that you are truly helping someone in distress.

But you, too, are human, after all. So there will be times when you feel frustrated, angry, disappointed, exhausted, sad, or alone. Especially if the person you are caring for is chronically ill for a long time, it may weary you more.

You must make the time to get yourself medically checked often enough, and not allow neglect of essential self-care. Some signs can help you know if you are heading for caregiver stress – or worse, caregiver burnout. Watch for these symptoms, and get to a doctor before you are unable to carry on.

 

Signs of caregiver stress and caregiver burnout

According to Help Guide, caregiver stress is what you may feel in the earlier stages of getting worn out by your responsibilities. The signs to watch out for are usually these:

 

  • Feeling agitated or constantly worried
  • Feeling tired often or feeling overwhelmed
  • Getting too much sleep or not enough sleep
  • Gaining or losing weight faster than normal
  • Becoming very easily irritated, angry, or upset
  • Losing interest in activities you used to enjoy
  • Feeling sad or being in a state of self-pity
  • Having frequent headaches, bodily pain, or other physical problems
  • Abusing alcohol or drugs, including prescription medications

 

Caregiver burnout is the more severe form of impact on you. The signs and symptoms may include:

 

  • Insomnia or very disturbed sleep, night after night
  • Deep depression or frequent anxiety attacks
  • Indigestion, stomach pains, or even ulcers
  • Mental fog or periods of disorientation
  • Forgetfulness (dangerous to you and the person you’re looking after)
  • Lack of immunity, asthmatic attacks, or breathing trouble
  • Deep exhaustion, nervous debility, and shakiness
  • Impatience and irritability to a very high degree
  • Feelings of utter hopelessness and helplessness
  • Inability to carry on and a frequent weepiness

 

Important strategies for helping yourself

It’s most essential that you follow the priorities below:

 

Your #1 priority: Medicare appointments

Going to the doctor for regular checkups, to keep yourself in great health and strength, is extremely important. Whatever else you do, make your medical appointments and follow through on them – after arranging for someone else to stand in for you as the caregiver.

If you have chronic health conditions such as obesity, cholesterol, diabetes, and hypertension, remember that these ailments (combined with other hereditary factors) can all have a multiplicative effect on your heart. It’s good to get your doctor’s advice on how to reduce cholesterol, manage obesity symptoms, prevent hypertension, and control blood sugar.

 

Your #2 priority: Healthcare routines

Ensure your diet, exercise, sleep, and relaxation plans and schedules are routinized and prioritized. It’s like the advice we get on airplanes to wear the oxygen mask before helping others. Your health basics must come ahead of everything else. Only then can you fulfill your obligations to care for others.

 

 

Exercise is, without a doubt, a truly cathartic practice for caregivers

 

 

Your diet must be wholesome and nutrition-rich because you need your mind and body to perform at optimum levels. According to Mental Health America, exercise is, without a doubt, a truly cathartic practice for caregivers. It helps you ease strains, stresses, and excess nervous energy, and it pumps up the blood circulation and oxygenation of all your body cells. Additionally, healthful food and regular exercise aid in good relaxation and sleep.

 

Your #3 priority: All other forms of self-help

There are also these other ways to help yourself, so give them all due attention:

 

Set realistic goals and focus on what help you can provide

If you’ve organized your time and resources well, are generally clear in your mind, and have correctly scheduled all your priorities for each day or week, try to adhere to your system at least 75% of the time.

If you can do that, you’re doing your job well enough. Not even professional helpers can often extend quality help 75% of the time for patients, so if you can manage that or a little less, pat yourself on the back.

 

Set boundaries and learn to say “no” even to the patient

Some caregivers become very guilty if they have to refuse something the patient asks for. But the right thing to do always is to see that the patient is cared for but not to the extent of becoming overly demanding.

According to Annabel Arana, writing in the National Alliance on Mental Illness, it’s challenging to handle elderly patients who may not be in complete control of their minds, but you have to use your judgment to know what requests must be met and which should be refused – for the patient’s own good.

 

Stay connected with the outside world and accept help gracefully

There are many support groups online or at hospitals that you can join. A good support group can give you validation, encouragement, and excellent problem-solving strategies for difficult situations.

 

Stay connected with the outside world and accept help gracefully

 

 

Also, keep your connections with friends and other family members. Stay in touch with neighbors in case you need their help. Ask your friends and family to keep some time for taking your calls. Encourage people to drop by to see you. Don’t let yourself get isolated without outside contact for days together.

 

Pamper yourself now and again with some feel-good activities

You can arrange for someone professional to take your place if you feel like a relaxing massage at the spa. If indoors, remember not to let go of your skincare, haircare, or grooming routines. Read books or watch your favorite TV shows. According to Aging Care, it really helps to write a journal.

Some people make the most of their caregiver time by learning new hobbies they can engage in whenever they have a spot of alone time. If you like word games, card games, or even online games, you can stay mentally alert and occupied. Keep a Sudoku or crossword puzzle book and work on it during breaks. In short, show yourself daily that you are rooting for yourself.

 

In summary

Embrace your caregiving choice. Focus on the wonderful reasons behind that choice. Your thoughtful and meaningful motivations can help sustain you through difficult times. Your heart is in the right place and that’s what makes you a wonderful human being. Stay heart-healthy. Be a Zinda Dil.

 

 

References

  1. Mayo Clinic. “Caregiver stress: Tips for taking care of yourself.” Accessed: February 13, 2023. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/caregiver-stress/art-20044784
  2. Help Guide. “Caregiver Stress and Burnout” Accessed: February 13, 2023. https://www.helpguide.org/articles/stress/caregiver-stress-and-burnout.htm
  3. Mental Health America. “Being an Effective Caregiver.” Accessed: February 13, 2023. https://www.mhanational.org/being-effective-caregiver
  4. Arana, Annabel. National Alliance on Mental Illness. “Supporting Your Own Mental Health as a Caregiver.” Accessed: February 13, 2023. https://www.nami.org/Blogs/NAMI-Blog/November-2018/Supporting-Your-Own-Mental-Health-as-a-Caregiver
  5. Aging Care. “10 Ways to Prevent Caregiver Depression.” Accessed: February 13, 2023. https://www.agingcare.com/articles/caregiver-depression-support-142556.htm

 

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Aware Lets Be Aware

“Why is it important to drink water to stay hydrated?”

Stay hydrated

Why is it important to drink water to stay hydrated?

One item makes up 50% to 70% of your body weight, and your body depends on it for survival. It’s plain, simple, pure water.

As the weather warms up, you must plan to stay well hydrated with plenty of water throughout the day. Water is Nature’s elixir. It plays a key role in many of our body’s functions, including bringing nutrients to cells, getting rid of wastes, protecting joints and organs, and maintaining body temperature. It doesn’t contain any unnecessary calories or additives.

Your body depends on water for its basic maintenance. Every cell, tissue, and organ in your body needs water to work properly. Water is indispensable for overall good health.

Plain water should be your first and most favored go-to beverage. So, get yourself a bottle of the purest water you can find, and keep it next to you to take frequent, satisfying gulps as you read on to know more about this wonder ingredient that our bodies crave more than anything else.

 

Why do you need to drink water, and what happens if you don’t?

You lose water every day when you relieve yourself, sweat, and even when you breathe. You lose water even faster when the weather is really hot, when you’re physically active, or if you have a fever. When you don’t drink enough water to compensate for all this loss of lubricating fluid in your body, you become dehydrated.

How can you tell if the water you’re drinking is insufficient for your body and you’re heading toward dehydration? According to Cleveland Clinic, your urine can be the first indicator. If it’s colorless or a pale yellow, you’re well hydrated. You may be dehydrated if your urine is a dark yellow or close to an amber color.

There are also other signs to watch out for:

 

  • You have a dry mouth.
  • You have sleepiness or fatigue.
  • You feel extreme thirst.
  • Sometimes, you get a headache.
  • You may even suffer from some mental confusion.
  • Occasionally, there may be dizziness or lightheadedness.
  • You have no tears when crying.

 

How much water should you drink each day? 8 glasses?

Many of us may be familiar with the rule we’ve been told from childhood – that we should drink at least eight glasses of water daily. That would be 8 x 250ml (per glass) = 2 liters of water a day. That’s a reasonable goal.

However, according to Hrefna Palsdottir, MS, writing in Healthline, different people need different amounts of water to stay hydrated, depending on how much water they lose in activity. For some people, fewer than 8 glasses may be enough. Other people may need much more than 8 glasses each day.

 

How much water should you drink each day?

 

Most healthy people can stay well hydrated by drinking plain water – but others may prefer getting their fluid intake in other forms whenever they feel thirsty. For example, some of your liquid intakes can come from water flavored with fruit or vegetables (such as lemons, berries, or orange or cucumber slices) … or from natural fruit juices without added sugar … or from light green tea that’s low on caffeine.

Eating fresh fruits and vegetables full of water (like watermelons or pumpkins, for instance) also helps with this daily water intake. Ask your doctor or dietician what they recommend as guidelines specific to you.

According to Katherine Zeratsky, R.D., L.D, writing in the Mayo Clinic blog, coffee generally isn’t included in the class of beverages you can substitute for water because a strong shot of caffeine makes you want to ease the bladder, and that loses the water you think you are consuming.

The kinds of drinks to beware of are sugary drinks, alcoholic drinks, caffeinated drinks, sports drinks that are too dense with all kinds of additives for an energy boost, or drinks with sugar substitutes. They are NOT reasonable alternatives to water.

 

Why is water particularly important to those with chronic ailments?

If you are suffering from chronic ailments such as obesity, cholesterol, diabetes, and hypertension, you must monitor your water intake daily. When these ailments combine with other hereditary factors, they can all have a multiplicative effect on the heart.

If you are a diabetic, drinking water can help reduce blood sugar levels by diluting the sugar in the bloodstream. Hydrogen-rich water can decrease LDL-cholesterol and improve HDL cholesterol if you suffer from high cholesterol levels. If you have obesity management problems, water may suppress your appetite, boost your metabolism, and make exercise easier and more efficient. If you have high blood pressure symptoms, drinking water and staying adequately hydrated can help the heart pump blood throughout the body.

Further, according to Safe Medication Use, if your doctor has prescribed strong medications for your ailments, drinking enough water can help the medicines pass from your mouth to your stomach and small intestine and get better absorbed to give you the desired action.

 

10 reasons to drink more water whenever your body asks for it

 

1. Water can increase brain performance

According to Jianfen Zhang et al., in their medical paper in the International Journal of Environmental Research And Public Health, drinking your daily quota of water can improve your brain’s cognition, stabilize your emotions, and even combat feelings of anxiety.

 

2. Water can create digestive ease

Increasing water intake can help break down the soluble fiber in your diet to keep your digestion process on track.

 

3. Water can aid in weight management

Water makes you feel full and satiated between meals and boosts your metabolism. If you are on a weight loss program, what can be better than that?

 

4. Water can lubricate joints to ease pain

According to Orthopedic Associates, the cartilages in our joints contain approximately 70% to 80% water. So water helps ease those stiff or painful joints.

 

5. Water can regulate body temperature

The logic here is simple. Drinking plenty of water helps you produce sweat when you’re overheated during activity, which cools your body down.

 

6. Water can help prevent kidney stones

Kidney stones are clumps of mineral crystals that form in the urinary tract and can be very painful. Water helps flush your system and keep away urinary tract infections.

 

7. Water is the best detox solution

Drinking enough water supports your body’s natural detoxification systems. It washes out toxins and other harmful substances naturally.

 

Water is the best detox solution.

 

8. Water can help prevent migraine headaches

According to Faezeh Khorsha et al., in their medical paper in the National Library of Medicine, “Dehydration is closely related to promoting migraine headache frequency and severity. Water intake is the best intervention to reduce or prevent headache pain.”

 

9. Water can give you extra energy

Dehydration slows down blood circulation and affects the flow of oxygen to your brain. This leaves you feeling sluggish and fatigued. Drinking water can almost instantly refresh, revitalize, and energize you when your blood starts circulating freely through your body and brain.

 

10. Water can keep your heart healthier

According to the American Heart Association, “Keeping the body hydrated helps the heart more easily pump blood through the blood vessels to the muscles. And, it helps the muscles work efficiently.”

 

In summary

Your body is made up of a large percentage of water. Water is invaluable to every cell and organ in your body – and it’s especially vital for heart health. If you thirst for a fulfilling and healthy life, drink as much water as your body needs. Stay heart-healthy. Be a Zinda Dil.

 

 

References

  1. Cleveland Clinic. “What The Color of Your Pee Says About You.” Accessed: February 19, 2023. https://health.clevelandclinic.org/what-urine-color-means/
  2. Palsdottir, Hrefna, MS. Healthline. “Drink 8 Glasses of Water a Day: Fact or Fiction?.” Accessed: February 19, 2023. https://www.healthline.com/nutrition/8-glasses-of-water-per-day
  3. Zeratsky, Katherine, R.D. L.D. Mayo Clinic. “Nutrition and healthy eating” mix is 2 fruit and 3 vegetable servings for longer life.” Accessed: February 19, 2023. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/caffeinated-drinks/faq-20057965
  4. Safe Medication Use. “Are You Taking the Right Amount of Water With Your Medicine?” Accessed: February 19, 2023. https://safemedicationuse.ca/newsletter/newsletter_water.html
  5. Zhang, Jianfen, et al. International Journal of Environmental Research And Public Health. “The Effects of Hydration Status on Cognitive Performances among Young Adults in Hebei, China: A Randomized Controlled Trial (RCT).” Accessed: February 19, 2023. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6068860/
  6. Orthopedic Associates. “Dehydration and Joint Pain: How Your Hydration is Affecting Joint Health.” Accessed: February 19, 2023. https://orthopedicassociates.org/dehydration-and-joint-pain-how-your-hydration-is-affecting-joint-health/
  7. Khorsha, Faezeh, et al. National Library of Medicine. “Association of drinking water and migraine headache severity.” Accessed: February 10, 2023. https://pubmed.ncbi.nlm.nih.gov/32446809/
  8. American Heart Association (AHA). “Staying Hydrated – Staying Healthy.” Accessed: February 19, 2023. https://www.heart.org/en/healthy-living/fitness/fitness-basics/staying-hydrated-staying-healthy

 

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Aware Lets Be Aware

“How best to include fruits and vegetables in your diet?”

“How best to include fruits and vegetables in your diet?”

How best to include fruits and vegetables in your diet?

We are all perhaps more familiar with the carbohydrates, proteins, and fats in our diets, so we may give less attention to those other factors vital to our well-being and health … like the vegetables and fruits we eat.

Generally, vegetarians have no problem including fresh seasonal produce in their diets. But even they are often confused about which vegetables and fruits are good for them, and which are not as helpful.

Those on non-vegetarian diets might find they often don’t think hard enough about their vegetable and fruit intake as they should. They may have to incentivize themselves to include enough of these each day to infuse more nutritional nuances into their diets.

Also, at this time, when most of us are deeply concerned about building our immunity from viruses, fruits and vegetables have a significant role to play. They protect our defenses and increase our vitality. They supply our bodies with countless micronutrients, vitamins, and minerals to increase vigor and zest.

Let’s learn more about all of this to improve the variety and impact of our diets. There are ways to make healthful, wholesome food tastier and more therapeutic too.

 

The World Health Organization’s “5-A-Day” concept

The World Health Organization (WHO), in 2003, started the “5-A-Day” idea and recommended eating a minimum of 400g of fruit and vegetables a day to lower the risk of severe health problems, such as heart disease, stroke, and some types of cancer.

WHO further recommended dividing the daily 400g into at least 5 portions of 80g (which included a mix of both fruits and vegetables).

The British Heart Foundation (BHF) does a lot of public interest advocacy on this “5-A-Day” concept. In the US, the American Heart Association (AHA) carries the idea further and says that the right “5-A-Day” mix is 2 fruit and 3 vegetable servings for longer life.

 

5 good reasons for eating your quota of 5-A-Day

The National Health Service (NHS) of the UK, suggests that the top 5 benefits of consuming a variety of fruits and vegetables are these:

 

  1. They are excellent sources of vitamins and minerals, including folate, vitamin C, and potassium. They contribute to a healthy, balanced diet.
  2. They are an excellent source of dietary fiber, which can help to maintain a healthy gut, prevent constipation and other digestion problems, and reduce the risk of bowel cancer.
  3. They are also usually low in fat and calories (provided you do not fry them or roast them in a lot of oil). That’s why eating them can help you maintain a healthy weight – and thus keep your heart healthy.
  4. They can help reduce heart disease and stroke risk. Filling half your plate with vegetables and fruits at each meal is the best way to eat smart.
  5. Different fruits and vegetables contain different combinations of fiber, vitamins, minerals, and other nutrients, to nourish your body and mind.

 

“Different fruits and vegetables contain different nutrients

 

 

 

The American Cancer Society further adds that fruits and vegetables with the most dense color – dark green, red, yellow, and orange – have the most nutrients beneficial to those with cancer or having a hereditary predisposition to cancer.

Besides all this, those suffering from chronic ailments such as obesity, cholesterol, diabetes, and hypertension need more intake of fruits and vegetables. When these ailments combine with other hereditary factors, they can all have a multiplicative effect on the heart.

The right combinations of these fresh and nutritious ingredients in our meals can help control early symptoms of diabetes. They can decrease cholesterol levels, and palliate high blood pressure symptoms. They must also be part of any obesity diet plan.

 

The big mealtimes in a day can be opportunities to give yourself those fruit-and-veg delights

Every meal allows you to check if you’ve added some fruit and veg components to your diet.

 

Breakfast bounty

Start every morning with a bowl of fresh seasonal fruits. Or have your usual breakfast dishes with some fruit juices by the side. Give your day an immunity-boosting start.

 

Lunch and dinner

At lunch or dinner, get going with a thick vegetable soup. It satiates hunger to a great extent and makes you eat less of other foods that follow.

Most Indian homes have lots of vegetables with rice, rotis, and dhals. A rounded meal usually has some “sukhi bhaji” (sautéed dry vegetable dishes), some “gili sabzi” (vegetables in a gravy), plus some salads, raitas, or veg-based chutneys. Have these dishes in addition to lean meats if you are a non-vegetarian.

 

 

Most Indian homes have lots of vegetables with rice, rotis, and dhals.

 

 

 

You can round off your meals with a bit of fresh fruit – and pass up those over-rich sweet dishes.

 

Snack times

Fruits are excellent replacements for those harmful processed snacks you may crave at any time of the day. You can also have the “all-in-one-whisk” smoothie at any time. Put all the vegetables and fruits you have at hand in a mixer-blender, add a bit of ice, process till frothy, and savor the refreshing result.

 

Have you heard of rainbow-eating of fruits and vegetables? Go for a whole spectrum of colors!

Winneshieck Medical Center, part of the Mayo Clinic Health System, has stressed the importance of a “colorful diet.” Nature has blessed fresh agricultural produce with colors that indicate their nutritional variations. There are believed to be five major color groups for all vegetables and fruits.

 

Red fruits and vegetables

These protect our hearts. The red shades indicate the presence of antioxidants that reduce the risk of developing atherosclerosis, hypertension, and high cholesterol. They also help lower the risk of developing different types of cancer, protect against heart diseases, and improve brain function.

 

Blue and purple fruits and vegetables

These help prevent heart disease, stroke, and cancer. They are essential for your memory and promote healthy aging. They also protect urinary tract health and regulate healthy digestion.

 

Orange and yellow fruits and vegetables

These contain nutrients that protect your nervous system, promote eye health, and prevent heart diseases. They are important for improving skin health, boosting your immune system, and helping build strong bones.

 

Green fruits and vegetables

These protect your eye health. They also safeguard you from cancer and bad cholesterol, regulate digestion, and improve your immune system. Green leafy vegetables also contain folic acid – which is important for pregnant women as it reduces the risk of their babies developing congenital disabilities.

 

White fruits and vegetables

These contain nutrients known to lower blood pressure and bad cholesterol levels. They also have a great immune-boosting effect on your body. Their nutrients minimize the risk of colon, prostate, and breast cancer.

 

Must See: The American Heart Association has a beautiful infographic titled “Eat More Color,” which shows all the fruits and vegetables you can choose from various color groups. Their mantra for you to follow?

“The best way to get all of the vitamins, minerals, and nutrients you need is to eat a variety of colorful fruits and veggies. Add color to your plate each day with the five main color groups.”

(Click here to see their fascinating infographic).

 

In summary

If fruits and vegetables fill half your plate, as the experts advise, you will stay protected and safe from many an illness. You will gain clarity of mind, physical rejuvenation, and a sense of pleasant well-being. Besides, many of these colorful foods can do great things for your heart. Stay heart-healthy. Be a Zinda Dil.

 

 

References

  1. World Health Organization (WHO). “WHO and FAO announce global initiative to promote consumption of fruit and vegetables.” Accessed: February 10, 2023. https://www.who.int/news/item/11-11-2003-who-and-fao-announce-global-initiative-to-promote-consumption-of-fruit-and-vegetables
  2. British Heart Foundation (BHF). “5-A-Day with heart matters.” Accessed: February 10, 2023. https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/5-a-day
  3. American Heart Association (AHA). “The right “5-a-day” mix is 2 fruit and 3 vegetable servings for longer life.” Accessed: February 10, 2023. https://newsroom.heart.org/news/the-right-5-a-day-mix-is-2-fruit-and-3-vegetable-servings-for-longer-life
  4. National Health Service (NHS) of the UK. “Why 5 A Day?” Accessed: February 10, 2023. https://www.nhs.uk/live-well/eat-well/5-a-day/why-5-a-day/
  5. The American Cancer Society. “Tips for Eating Healthier.” Accessed: February 10, 2023. https://www.cancer.org/healthy/eat-healthy-get-active/eat-healthy/add-fruits-and-veggies-to-your-diet.html
  6. Winneshieck Medical Center, Mayo Clinic Health System. “The Importance of a Colorful Diet.” Accessed: February 10, 2023. https://www.winmedical.org/news/the-importance-of-a-colorful-diet
  7. American Heart Association (AHA). “Eat more color.” Accessed: February 10, 2023. https://www.heart.org/en/healthy-living/healthy-eating/add-color/eat-more-color

 

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Aware Lets Be Aware

“How can we get the most out of couples exercises?”

“How can we get the most out of couples exercises?”

How can we get the most out of couples exercises?

A couples workout is beneficial to health as well as to relationships. Exercise helps in improving oxygenation and blood circulation and keeps the heart healthy and primed. Partners working out together also motivate each other.

Exercises done as a twosome can take on any form. Both people in the relationship might be running side by side on two treadmills at the gym, each listening to their preferred music, and only occasionally interacting. Or, a joint workout could be two lifemates going to a yoga class together and doing synchronized or joint moves that are of mutual benefit.

There’s no right or wrong way to do pairs exercises, but the best ones help both participants have more enthusiasm, bonding, teamwork, and communication.

Doing exercises with your better half involves a lot of give and take. Your fitness levels and goals may differ, your schedules may not mix, or both of you may not share the same enthusiasm for exercise. But on the flip side, many benefits can be gained, too … like better body image, increased levels of happiness, and stronger relationships.

Let’s look deeper into shared exercises to see how to get the most out of them.

 

The benefits of couples exercising together are not in doubt at all

Working out with someone close to you has many benefits:

 

  1. Both people in the team are more likely to stay accountable to their fitness goals, even if these goals are different for each one.
  2. A workout partner who is fitter than you can help you push yourself and give you a role model to emulate.
  3. Duo workouts can boost active collaboration in other aspects of life because both participants derive vibrant energy.
  4. Working out with a loved one can deepen the relationship through spending quality time together.
  5. Your lifemate can guide you in improving your exercising technique, which often helps a lot if you need some tips.

 

Joint exercise can help when one or both people who live together have chronic health conditions such as obesity, cholesterol, diabetes, and hypertension. When these ailments combine with other hereditary factors, they can all have a multiplicative effect on the heart.

Exercising can help control cholesterol levels, prevent hypertension, reduce obesity, and facilitate a diabetes control program.
Doctors usually prescribe exercises for each person according to their medical condition. Still, when pairs do their exercise regimens at the same time, there is all the more enthusiasm from both to keep up these routines that are so imperative to health.

 

There are pros and cons to couples exercises to consider

On the pros side, there are some gains to working out as a team of two. Here they are:

 

1. Being goal-driven together

According to Kyrsten Sackett-Fox et al., in their medical paper in Sage Journals, research has found that two people who had a sense that they were “in this goal of fitness” together could encourage each other more effectively to exercise daily.

 

2. Having more accountability

If you exercise with your mate, it’s not as easy to skip sessions as you would if you were exercising alone. Your other half may provide gentle or stern reminders to keep you on task.

 

3. Enjoying more time together

Exercise is one more dimension of time spent in each other’s company, so a quick jog together or cycling session may help a couple feel more connected – even if the workout is just for half an hour each day.

 

 

Enjoying more time together.

 

 

On the cons side, watch out for the potential for friction where there should be togetherness:

 

1. There can be a power imbalance

According to Malia Frey, M.A., ACE-CHC, CPT, writing in Very Well Fit, one person may feel inadequate or small, especially if the fitter other person adopts a superior or harsh coaching role during the workouts. This happens more often when the abilities of both people differ significantly.

 

2. Partners may want to exercise at their own pace

During exercise, it may please one of the two of you to make slow, fluid moves, while the other one may prefer a brisk one-two-three count-up when performing exercises. Body comfort is a big thing, and can blow up into a conflict if the body rhythms of both people are different.

 

3. Scheduling conflicts

With working people, finding time for joint exercising can be tough to schedule. The complex logistics involved in both getting to the same gym or class simultaneously from different places of work can often be off-putting.

 

The challenge of getting a reluctant partner to exercise

Most couples will soon find out that you can’t force one person or the other to do something they don’t want to do. Even if they begin exercising together in full earnest, one of the two may slacken or not be able to sustain daily exercise. It happens all too often.

According to McClure Fitness, if you are driven towards an active lifestyle but your mate isn’t as passionate about it as you, that joint exercise goal can easily cause strain and resentment. If you still want to do exercises together, take a softer stand with your reluctant one. Don’t let either of you feel inadequate about personal choices. Focus on positive strokes.

 

1. Try to be a good role model

Start your exercises alone, because it is likely to make the other person join in as well. According to Sarah E. Jackson, Ph.D. et al., in their medical paper in the Journal of the American Medical Association (JAMA), “Having a physically active partner raises the odds (by a factor of five) that the other person will become physically active as well.”

 

2. Make exercise sound like fun

Instead of doing repetitive squats and push-ups, you could both opt for outdoor sports like badminton, basketball, swimming, or cycling. Choose physical activities that are more about having fun together. The word “exercise” shouldn’t even enter the conversation.

 

Types of workouts both can do together if you’re willing

There are lots of exercises that require two to tango. Choosing one of these exercise regimens below may help you enjoy combined moves if you like that kind of bonding in movement.

 

1. There are yoga poses that must be done with partners

According to Kristin Buettner, writing in Healthline, yoga is one of the more holistic, convenient, relationship-strengthening exercise routines, and there are lots of poses that require two people to do a truly collaborative workout. Get instructions from a licensed yoga practitioner. Don’t just watch online videos and try the combined poses.

 

2. Running together can be most invigorating

Running, jogging, or just fast walking can be more fun if you choose various new routes that excite you. Include “relay runs”. These allow both runners to complete their part of the run at their own pace. This also gives both the required time between runs to recoup.

 

3. Trekking can be exhilarating when done as a pair

Trekking demands walking up and down naturally beautiful territory … enjoy the path you’re taking through wooded areas, up the mild hillslopes, down past the sandy beaches, or just along the banks of a winding river. Being in the embrace of Nature as a team can be a wonderful experience.

 

 

Trekking can be exhilarating when done as a pair.

 

 

 

In summary

Exercising as a couple can be great fun and help build your bonding and harmony with your mate. While there are some logistical and motivational barriers to cross, the benefits to overall health and well-being are enormous. Our hearts can benefit from daily exercise, too – medically and emotionally. Stay heart-healthy. Be a Zinda Dil.

 

 

References

 

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Aware Lets Be Aware

“How can we make couples cooking fun and healthy?”

“How can we make couples cooking fun and healthy?”

How can we make couples cooking fun and healthy?

Healthy foods help the heart. So do healthy relationships.

Today’s young couples seem to find it far more romantic and fun to cook together and enjoy eating in each other’s company. They seem to prefer the cozy comfort of their homes for having shared meals, perhaps even more than going to fine restaurants.

The cooking they seem to love to do together is not just the “heat-up and eat-up” kind either. Many couples seem to love experimenting with dishes they’ve never tried before, spurred by the countless couples cooking recipe videos online.

Not only is joint cooking a pleasure for young pairs, but the whole mood sets in right from shopping for groceries together … to deciding who does what … to being each other’s taste-testers … and then turning out delicious dishes they can eat off his-n-hers matching plates, while watching favorite shows together. (And yes, washing up after dinner is a spot of shared time too!)

Experts believe that by learning to work together in the kitchen, life partners could gain some valuable relationship skills. This could go a long way towards building both happiness and health. Let’s check out more on this fascinating subject!

 

Scientific research confirms that adage about couples who cook together

There seems to be much new scientific truth now that justifies the old saying, “Couples who cook together stay together.” We’ve just looked at two interesting studies and found these insights below.

 

1. Research by Light Speed GMI:

According to Fox News, the insights from this research include:

 

  • 87 percent of the couples surveyed believe that cooking is one of the top activities couples can do to strengthen their relationship.
  • 98 percent of respondents thought that communication is essential to a happy marriage, and cooking together is a great way to foster that communication.
  • 92 percent of the survey respondents believe that home-cooked meals help connect partners.

 

2. Survey by OnePoll:

According to SWNS Digital (of the SWNS Media Group), here’s what the results of this study were:

 

  • 81 percent of married or in a relationship respondents said they are still quite impressed when their partner cooks a meal.
  • 73 percent said cooking with their partner is one of their favorite things to do.

 

The psychological angle of cooking as a couple

According to Ellie Nan Storck, writing in the Brides Magazine and quoting Jaime Bronstein, a licensed relationship therapist: “When a couple does activities together within their home, it strengthens their bond. They say home is where the heart is. When you’ve found your person, you feel like they are ‘home,’ therefore spending time together at home can only help a couple thrive.”

Also, cooking together helps couples in all these different ways:

 

1. Twosomes can show love through mutual service to each other

No matter what the signs of caring between couples are, finding common ground with food is another dimension to expressing mutual feelings. Whether one or more of the partners is good at cooking or not, just doing something for the person you love is one of the best ways to show appreciation.

 

2. Partners in life can get to practice working together as a team

As a society, we are so occupied with relationship break-up issues that we don’t see daily opportunities to work together as a team as little bridges that focus on “staying together.” Couples can learn to see themselves as teams instead of as individuals through joint cooking.

 

3. Lifemates can learn to share everyday responsibilities equitably

In cooking, there is much to decide on who does what – depending not just on what they are good at but also on what they like to do (even if they are not very good at it). This give and take of “cooking territory” teaches couples how to mutually allow each other to go with their mojo in other aspects of their lives.

 

The medical angle to why cooking together works

Two strong medical reasons support the idea of home cooking by couples.

 

1. The connection between the olfactory nerve, the amygdala, the hippocampus, and the reward hormones

According to medical science, food aroma is more closely linked to emotion and memory than any other sense. This is due to the proximity between the olfactory nerve (the one for smelling) and the amygdala and hippocampus, two parts of your brain intensely concerned with emotion and memory.

Also, according to Crystal Raypole, writing in Heathline, cooking and romance are both connected … because the reward hormones you experience from loving or being loved and satisfying hunger by eating are the same (i.e., dopamine and norepinephrine).

 

 

The reward hormones experienced from being loved and satisfying hunger are the same.

 

 

 

2. Cooking together as a form of caregiving if chronic illnesses exist

If one or both partners have any chronic health conditions such as obesity, cholesterol, diabetes, and hypertension, a lot of mutual caregiving will be necessary. When these ailments combine with other hereditary factors, they can all have a multiplicative effect on the heart.

Get a dietician’s advice on foods to avoid when having high blood sugar, the best diet to prepare to lower cholesterol, and the ingredients to use that can control high blood pressure. Cooking together at home more often will also stop that vicious cycle of junk food and obesity. By planning your diet meals to make together, you can show how much you care for each other’s health and well-being.

 

5 tips for making cooking as a couple a lot more interesting

According to Hayley Small, writing in Your Tango, there are many ideas for extending the benefits of cooking together as homely pairs. We’ve been inspired by some of her suggestions and added our own:

 

1. Make it a team effort with separate responsibility areas

You won’t produce anything at all if both want to get their hands into every cooking process. Divide jobs and delegate. Respect each other’s territory and process. If you must, take turns at being the head chef and the sous chef.

 

2. Make previous day grocery shopping into a weekly date

Discover how walking down supermarket aisles can be as delightful as a walk in the park on a moonlit night. Have a budget divided into two. The idea is not to pile the shopping cart with everything each of the partners fancies.

 

 

Make previous day grocery shopping into a weekly date

 

 

 

3. Make it slow – even if four hands can add to cooking speed

Yes, everything can get done twice as fast when working with a partner. But that doesn’t mean you have to rush with the dinner-making together. Take it slow. Enjoy the process. Find reasons to make couple cooking feel like a wafting melody instead of an insistent drumbeat.

 

4. Keep an open mind when things go wrong – as they will

Pots will get burnt, the mixer-grinder’s lid will come off mid-action and splash the contents on the walls, or the food will be half-eaten just by the amount of taste-testing couples may do, one after the other. It’s all a flavor of real life that can be as wholesome as things going perfectly.

 

5. Indian couples can never go wrong with that comfort dish – the khichdi

Add some rice to the dhals both of you love, and add all the vegetables and spices you both want. Cook till you get that heartwarming khichdi that we Indians love as “comfort food”. It may turn out differently each time you both make it … but can any twosomes go wrong with this one-pot dish?

 

In summary

Cooking as a team can not only produce delightful dishes, it can also cement the bonds of love, happiness, and shared memories for any couple. Enjoy the double satisfaction of cooking together. Stay heart-healthy. Be a Zinda Dil.

 

 

References

  1. Fox News. “The habit that could make or break your relationship.” Accessed: February 5, 2023. https://www.foxnews.com/health/the-habit-that-could-make-or-break-your-relationship
  2. SWNS Digital (SWNS Media Group). “Study: Majority of Americans say cooking is their ‘love language’.” Accessed: February 5, 2023. https://swnsdigital.com/us/2020/04/a-majority-of-americans-say-cooking-is-their-love-language/
  3. Storck, Ellie Nan. Brides Magazine. “How Cooking Together Can Help Foster Healthy Relationships.” Accessed: February 5, 2023. https://www.brides.com/cooking-together-healthy-relationships-7090788
  4. Raypole, Crystal. Healthline. “How to Hack Your Hormones for a Better Mood.” Accessed: February 5, 2023. https://www.healthline.com/health/happy-hormone
  5. Small, Hayley. Your Tango. “10 Tips For Making Cooking As A Couple Fun & Efficient.” Accessed: February 5, 2023. https://www.yourtango.com/love/cooking-as-couple

 

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Aware Lets Be Aware

“What is the best protein, and why is it necessary?”

“What is the best protein, and why is it necessary?”

What is the best protein, and why is it necessary?

There are huge discussions in the fitness and medical spheres on how much fat and carbohydrates we should consume. But there aren’t many contra opinions on the protein value we should intake.

Proteins are universally acknowledged as vital to us because they are body-building foods. They help build our muscles, tendons, organs, and skin, as well as enzymes, hormones, neurotransmitters, and various molecules that serve many important functions.

There are certain times in our lives when proteins become more important to us. For example, when we want to lose weight, when we want to improve our muscle tone, when women are pregnant, or when athletes want to do exercise regimes to get super fit.

There are many facets to proteins that we should know about. So, let’s separate the facts and myths, and aim to get the most out of our protein consumption.

 

What are proteins, and how do they help our health?

According to Medline Plus, proteins are large, complex molecules that play many critical roles in the body. 20 different amino acids (smaller units) combine to make a protein.

According to Gavin Van De Walle, MS, RD, writing in Healthline, there are 9 essential functions that proteins perform in our bodies:

 

  1. They help in the growth and maintenance of our bodies, as well as in body repair after accidents, ill health, injury, or surgery.
  2. Proteins, as enzymes, aid the thousands of biochemical reactions in our body cells that are essential to metabolism.
  3. Some proteins are hormones – chemical messengers that aid communication between our cells, tissues, and organs.
  4. Certain proteins like keratin, collagen, and elastin are fibrous and provide resilience in the cells and connective tissues.
  5. Proteins play a key role in regulating the concentrations of acids in our blood and other bodily fluids (i.e., our pH balance).
  6. Albumin and globulin are proteins in our bodies that help maintain our fluid balance by retaining water.
  7. Proteins help form immunoglobulins, or antibodies, to fight infection (as we’ve seen during the Covid-19 pandemic).
  8. Transport proteins carry substances throughout our bloodstream – into cells, out of cells, or within cells.
  9. When the intake of carbohydrates is cut drastically (as in some diets), it’s the proteins that our body may use for energy.

 

How much protein do we really need in our diets?

The Dietary Reference Intake of US Health.gov recommends 0.36 grams of protein per pound (0.8 grams per kg) of body weight. This amounts to 54 grams per day for a 150-pound sedentary person or 65 grams per day for a 180-pound sedentary person.

(These are just protein-sufficiency numbers. You may need more depending on your activities, age, gender, or state of health.)

 

4 situations when proteins become very important to us

The value of proteins becomes more crucial to us at certain times:

 

1. Proteins can help us with weight management

For any weight loss, we need to consume fewer calories than we burn to lose weight. According to Klaas R Westerterp, in his medical paper in Nutrition and Metabolism, evidence suggests that eating protein can increase the number of calories we burn by boosting our metabolic rate and reducing our appetite.

Protein is far better than fat or carbs at keeping us feeling full.

 

2. Proteins can help us strengthen our muscles

Muscles are primarily made up of protein. People who do large amounts of daily physical work, or engage in strenuous exercise regimes (such as athletes), need to build their muscle mass for two reasons. Muscles give tone and shape to the body. And more importantly, muscles help burn more fat every time we use them in activity.

According to Christopher Wharton, Ph.D., quoted in WebMD, “10 pounds of muscle would burn 50 calories in a day spent at rest, while 10 pounds of fat would burn 20 calories.”

 

3. Proteins are needed more in pregnancy

Getting enough protein throughout pregnancy is important for women, but it’s especially critical during the second and third trimesters. That’s when the baby grows the fastest, and the mother’s body also grows substantially to accommodate the baby.

According to Cassandra M. Herring et al., in their medical paper in Experimental Biology and Medicine, “Low maternal dietary protein intake can cause embryonic losses, intra-uterine growth restriction, and reduced postnatal growth due to a deficiency in specific amino acids that are important for cell metabolism and function.”

 

4. Protein for the health of our hearts

Proteins can help with chronic health conditions such as obesity, cholesterol, diabetes, and hypertension. When these ailments combine with other hereditary factors, they can all have a multiplicative effect on the heart.

Eating quality protein can help with high diabetes symptoms, increase HDL cholesterol, control obesity, and lower blood pressure.

Interestingly, according to Deena Theresa, writing in Interesting Engineering, researchers at the University of Sydney have developed a method – a protein injection of “tropoelastin” – to reverse the loss of elasticity of damaged heart tissue following heart attacks.

 

The healthiest sources of protein – all our options

There are so many ways we can include proteins in our diets that it takes some judgment – and, of course, the advice of our doctors and dieticians.

 

1. The healthiest sources of animal protein

According to Emilie Vandenberg, RD, LD, writing in the Ohio State Health & Discovery, leaner protein is best, and people must cut back on red meat or processed meat.

Some good examples are white meat poultry, fish (like salmon, mackerel, sardines, and tuna), pork tenderloin, lean cuts of beef, eggs and egg whites, and non-fat or low-fat cottage cheese.

Milk is probably the only source of “animal-based protein” that most vegetarians (except strict vegans) would allow themselves to have. You’ll find two types of protein in milk: whey (20 percent) and casein (80 percent). Both are considered high-quality proteins.

 

The healthiest sources of animal protein.

 

 

 

2. The healthiest sources of plant protein

According to Zawn Villines, writing in Medical News Today, getting enough high-quality protein and essential vitamins and minerals can be challenging for people who do not eat meat or animal products.

Some of the best plant proteins include soya products like tofu, lentils, chickpeas, peanuts, almonds, spirulina, quinoa, mushrooms, chia seeds, hemp seeds, and dark-colored leafy greens and vegetables like broccoli or kale.

 

3. How Indian dhals score on protein value

According to a Hindustan Times article, almost all our dhals or lentils have a reasonably good proportion of protein, but the top five would be urad dhal, channa dhal, tur dhal, moong dhal, and masoor dhal. Other good dhals include kabuli channa, lobia dhal, and rajmah.

But the main reason for the reduction in the protein value we get from dhals is that we add a lot of water to the dhal dishes. The intake of protein then goes down.

 

 

Indian dhals score on protein value

 

 

 

 

4. Protein powders vs natural proteins

What is the verdict on the protein powders vs natural proteins tussle? Those who vouch for protein powders and bars like the fact that they are made of concentrated dense protein, and very convenient. The other group says artificial proteins may have additives and preservatives that natural protein sources will not have … and besides, Nature never creates pure proteins without any other complementary nutrients.

According to Lauren Fischer, writing in Wellness 360, the jury is still out on the protein powders vs natural protein debate, with a to-and-fro of arguments from both sides.

 

In summary

Protein-rich foods are vital to our body-building and body-repair processes. Proteins become more important if we have other heart-affecting diseases like obesity, diabetes, hypertension, or cholesterol. Choose high-quality proteins, whether you prefer animal or plant sources. Stay heart-healthy. Be a Zinda Dil.

 

 

References

  1. Medline Plus. “What are proteins and what do they do?” Accessed: February 4, 2023. https://medlineplus.gov/genetics/understanding/howgeneswork/protein/
  2. Van De Walle, Gavin, MS, RD. Healthline. “9 Important Functions of Protein in Your Body” Accessed: February 4, 2023. https://www.healthline.com/nutrition/functions-of-protein
  3. US Health.gov. “Dietary Reference Intakes.” Accessed: February 4, 2023. https://health.gov/our-work/nutrition-physical-activity/dietary-guidelines/dietary-reference-intakes
  4. Westerterp, Klaas R. Nutrition and Metabolism. “Diet induced thermogenesis.” Accessed: February 4, 2023. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC524030/
  5. Wharton, Christopher, Ph.D. WebMD. “8 Ways to Burn Calories and Fight Fat.” Accessed: February 4, 2023. https://www.webmd.com/diet/obesity/features/8-ways-to-burn-calories-and-fight-fat
  6. Herring, Cassandra M, et al. Experimental Biology and Medicine. “Impacts of maternal dietary protein intake on fetal survival, growth, and development.” Accessed: February 4, 2023. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5882021/
  7. Theresa, Deena. Interesting Engineering. “Protein injections could finally repair muscle after a heart attack.” Accessed: February 4, 2023. https://interestingengineering.com/health/protein-injections-repair-muscle-heart-attack
  8. Fischer, Lauren. Wellness 360. “Protein Powder vs. Natural Protein: Which is the Superior Source?” Accessed: February 4, 2023. https://wellness360magazine.com/protein-powder-vs-natural-protein-which-is-the-superior-source/
  9. Vandenberg, Emilie, RD, LD. Ohio State Health & Discovery. “Healthiest animal protein sources.” Accessed: February 4, 2023. https://health.osu.edu/wellness/exercise-and-nutrition/healthiest
  10. Villines, Zawn. Medical News Today. “Top 15 sources of plant-based protein.” Accessed: February 4, 2023. https://www.medicalnewstoday.com/articles/321474
  11. Hindustan Times. “Urad dal to chana dal: 5 high-protein lentils for weight loss.” Accessed: February 4, 2023. https://www.hindustantimes.com/lifestyle/health/urad-dal-to-chana-dal-5-high-protein-lentils-for-weight-loss-101644655554797.html

 

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Aware Lets Be Aware

“Good carbs vs bad carbs: how to choose right?”

“Good carbs vs bad carbs: how to choose right?”

Good carbs vs bad carbs?

There’s a tremendous amount of misleading information about carbohydrates floating around. This is mainly because various fad diets come and go – and advise people in all sorts of directions.

In the earlier days, fats in our food used to get a very bad reputation from some diet evangelists, but now the attention has shifted to carbohydrates (or carbs as they are popularly called). Low-carb diets and no-carb diets are being talked of very casually without understanding the medical ramifications.

The problem is that carbohydrates per se are not all bad. They are, in fact, highly vital components of food that our bodies and minds need to function optimally. But there are many types of carbs we should know more about.

In deciding what types and proportions of good carbs to include in our diets, our lifestyles and pre-existing diseases matter greatly. The kind of work we do, how active we are, our age, and gender are also important factors to consider.

Do go through this article for an overview of the good carbs vs bad carbs reasoning. But, do remember: plan your customized diet with good advice from your doctor and a qualified dietician.

 

What are carbs, and why are they so important?

Carbohydrates are a critical energy source for our bodies. When we consume carbohydrates, they get converted into glycogen (or sugar), which then supplies the physical and mental energy we require for our bodies and minds to function at their best.

According to the Physicians Committee For Responsible Medicine (PCRM), the 2020-2025 U.S. Dietary Guidelines for Americans recommends at least 130 grams of carbohydrates per day (which would work out to about 45% to 65% of your daily calorie intake).

According to a Times of India article, most Indian diets are built around carbohydrates (rice or rotis) as their base food, with lean meats, pulses, vegetables, and curd-based side dishes … and a little fat used in cooking or applied as ghee on the food. Depending on the geographies within India we belong to, and the weather and major occupations of people in these areas, the types and proportions of carbs get adjusted in our various local cuisines.

These days, that sense of balance in the diet has been lost since most of us eat out a lot – and we have veered off our homely cuisines to try foods from other cultures. We seldom realize what goes into such foods and whether the carb portion of these foods is the right type to keep us healthy.

Due to the resulting weight gain or other illnesses, some of us have gone to another extreme to stay off carbohydrates totally (or substantially). But we need to know one important thing: eliminating all carbohydrates from our diets can leave us not only feeling utterly fatigued, but it can also impair our ability to perform our daily functions and cause serious nutrient deficiencies.

According to Darla Leal, writing in Very Well Fit, the side effects of severe carb restriction can include dizziness, fatigue, nausea, weakness, and depression, as well as more severe health risks.

 

Types of carbohydrates – how they can make a difference

Instead of adjudging carbohydrates as “good vs bad,” the more scientific way to differentiate would be between “complex carbohydrates” and “simple carbohydrates.”

 

Complex carbohydrates

The standard medical term for complex carbohydrates is “polysaccharides.” Such carbohydrates are those found in foods high in fiber and starch. They take longer to digest. Because they release energy into our bodies slowly, they help regulate our appetites and blood sugar levels and thus allow us to feel satiated for extended periods of time.

These complex carbs should be part of your grocery list:

 

  • Whole grains: Oats, quinoa, brown rice, whole grain bread, and barley, or foods made from them such as bread and pasta.
  • A variety of millets: They are now getting serious attention as superfoods, rich in nutrients and moderate in carbs.
  • Beans and legumes: Find unpolished dhals which have their fiber content intact and are now plentifully available.
  • Nuts and seeds: These provide healthy fats in addition to complex carbs, but have them in moderation.
  • Tuber vegetables: Sweet potatoes and ordinary potatoes are rich in carbs, but make sure you eat them with their skins which add fiber.
  • Fresh vegetables: Eat a wide variety of greens and vegetables daily. They supply all the vitamins, minerals, and additional fiber you need to slow down carb digestion.
  • Whole fruits: Again, keep the skin on fruits to boost fiber intake.

 

 

“These complex carbs should be part of your grocery list.”

 

 

Simple carbohydrates

The medical term for simple carbohydrates is “monosaccharides” or “disaccharides.” Such carbs have low fiber and high sugar content and are therefore digested quickly. Since they take far less time to turn into blood sugar, our bodies feel unnatural spikes in energy as soon as such carbohydrates are consumed – and when their effects wear out just as quickly, our energy levels sap. We begin to feel very fatigued and low.

How soon these simple carbs can make our blood sugar rise is referred to as a food’s glycemic index (GI). According to the Better Health Channel, foods with a GI higher than 70 are too easily digested and cause a quick rise in blood sugar. Foods with a GI lower than 55 get digested more slowly, and the blood sugar spike is less.

These simple carbs are best avoided, so don’t let yourself binge on them:

 

  • White bread: Made from refined flour, most store-bought breads have little or no fiber or vitamins. Even those supposed “brown breads” may not be whole-wheat breads – so read the labels and avoid them if you can.
  • Fruit juices: Even 100% juices are concentrated sources of sugar. Juice is nothing but fruits stripped of their fibrous skins. It is far better to eat fruits with their skins than to squeeze juices out of them.
  • Processed snacks: Bakery products made with refined flour, loads of sugar, and butter have hardly any significant nutritional value and are avoidable. Also, don’t let children in your home get habituated to candies and sugary sweets as treats.
  • Sugary drinks: All those soft drinks like fizzy colas, sodas, sports drinks, flavored milk, or sweetened teas are not good for health. They are very nutritionally depleted.

 

 

“These simple carbs are best avoided, so don’t let yourself binge on them.”

 

 

The importance of complex carbohydrates for serious ailments and the heart

Carbs (the good ones) are important if you have illnesses such as obesity, cholesterol, diabetes, and hypertension. When these ailments combine with other hereditary factors, they may all have a multiplicative effect on the heart. A diet rich in complex carbohydrates is imperative for those with high sugar symptoms, hypertensive heart disease, overweight and obesity issues, and those looking for the best food to control cholesterol.

An additional word for people with diabetes … according to the American Diabetes Association, they should aim to get most of their carbohydrates from whole, unprocessed, non-starchy vegetables, such as leafy greens, mushrooms, tomatoes, bell peppers, broccoli, green beans, cabbage, and cauliflower. These vegetables contain a lot of fiber and fewer simple sugars, helping to regulate blood sugar levels.

 

In summary

Carbohydrates are not all bad. They are, in fact, vital to good health. But we should know which ones to include in our diets. Stay away from the bad carbs – and the faulty advice that recommends a low-carb or no-carb diet. Allow good carbs to help you out if you have serious health issues. Stay heart-healthy. Be a Zinda Dil.

 

 

References

  1. Physicians Committee For Responsible Medicine (PCRM). “2020-2025 Dietary Guidelines for Americans Recommendations.” Accessed: February 3, 2023. https://www.pcrm.org/good-nutrition/nutrition-programs-policies/2020-2025-dietary-guidelines
  2. Times of India. “How healthy is Indian food?” Accessed: February 3, 2023. https://timesofindia.indiatimes.com/life-style/health-fitness/diet/how-healthy-is-indian-food/articleshow/9023674.cms
  3. Leal, Darla. Very Well Fit. “All You Need to Know About Carbohydrates: Simple, Complex, Fiber, and What to Choose.” Accessed: February 3, 2023. https://www.verywellfit.com/good-and-bad-carbohydrates-3121405
  4. Better Health Channel. “Carbohydrates and the glycaemic index.” Accessed: February 3, 2023. https://www.betterhealth.vic.gov.au/health/healthyliving/carbohydrates-and-the-glycaemic-index
  5. American Diabetes Association. “Understanding Carbs: Find your balance.” Accessed: February 3, 2023. https://diabetes.org/healthy-living/recipes-nutrition/understanding-carbs

 

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“How to recover from burnout? Can I do it on my own?”

“How to recover from burnout? Can I do it on my own?”

How to recover from burnout? Can I do it on my own?

Burnout is a very common syndrome. Yet, many people who feel tired and exhausted to the point of feeling incapacitated don’t know that they are experiencing this serious problem. Most often, it is brushed away as “extreme fatigue,” “feeling overburdened,” or “inability to cope anymore.”

Until recently, the word “burnout” was a term used more by psychologists than lay people. However, with so many of us now feeling this way about the work overload that we have to carry, this word has entered the average person’s vocabulary. But its gravity is yet to be fully understood.

After extreme stress, there comes a state of breakdown. It’s when your body and mind refuse to cooperate anymore – and you feel as if you have entered a space where numbness takes over and becomes chronic. The more you try to work yourself out of it – by distracting your mind or trying to bury yourself in more work – you fall deeper into the pit.

Can you help yourself out of this situation, or do you need the help of a therapist? There are ways to care for yourself if you experience early symptoms. But when you’ve tried everything without relief, or you feel you are getting worse, then the help of professional therapy is strongly recommended. Here’s more about how to help yourself recover when you see early-stage signals, so read on.

 

How serious is the burnout problem? What does the research say?

The World Health Organization describes the syndrome as “… resulting from chronic workplace stress that has not been successfully managed.”

According to Ashley Abramson, writing about the American Psychological Association’s Work and Well-Being Survey in 2021, their findings were as follows:

“79% of employees had experienced work-related stress in the month before the survey. Nearly 3 in 5 employees reported negative impacts of work-related stress, including lack of interest, motivation, or energy (26%) and lack of effort at work (19%). Meanwhile, 36% reported cognitive weariness, 32% reported emotional exhaustion, and an astounding 44% reported physical fatigue – a 38% increase since 2019.”

According to the Gallup Panel Workforce Study conducted in 2022, teachers at schools seemed to have the highest rates of deep exhaustion right now, caused by the disruption in education due to Covid-19. In previous surveys, the highest rates of the affected were found in the healthcare, business and finance, and social services sectors.

 

How does burnout manifest in individuals? What are the telltale signs?

According to Mayo Clinic, some of the classic symptoms include the ones below:

 

1. Physical exhaustion and emotional isolation

Sufferers may be challenged to find the energy to complete even simple tasks. The syndrome can cause people to feel emotionally drained, without any positive emotions … or they may feel disengaged from their work and surroundings. Personal relationships may also get affected due to a lack of motivation, poor communication, and less available time for interacting or bonding with others.

 

2. Reduced productivity and performance

Being beset by such levels of debility can lead to decreased productivity and performance at work, with a troubled connection with bosses and coworkers. Very often, there could be a pile-up of unfinished work that can feel like a mountain that’s hard to climb. Procrastination can further cause missed deadlines and a feeling of betraying the office team.

 

3. Increased risk of chronic illnesses

Long-term stress, allowed to accumulate, can increase an afflicted person’s risk if there are already chronic health conditions such as obesity, cholesterol, diabetes, and hypertension. When these ailments combine with other hereditary factors, they can all have a multiplicative effect on the heart. High blood sugar symptoms, cholesterol side effects, blood pressure control, and obesity management call for immediate diagnosis and treatment, which often get neglected by people who do not have the energy even to visit the doctor for regular tests and prescriptions.

 

 

Visit the doctor for regular tests and prescriptions

 

 

 

There’s a connection between work-life imbalance and burnout – correct that!

According to a paper by Sheila A. Boamah et al, in the National Library of Medicine, “ … business burnout and work-life balance are closely related”. It is because of a lack of balance in one’s work and personal life that this meltdown has a chance to occur. When you are pressured by the tensions at the workplace, you feel forced to work long hours without adequate time to rest, relax, or engage in activities outside of work.

Further, when you cannot effectively separate your work and personal life, you may find that work-related stress seeps into your home and personal life. This could cause you to feel overwhelmed and unable to revitalize yourself, or enjoy other activities or quality moments outside of work.

Since work-life balance going out of proportion is often the foundation on which such extreme stress gets created, this has to be the first thing you aim to correct for relief and recovery.

 

Other healthful ways to recover from burnouts – via self-care!

There are many other simple things you can do to assist your recovery from such a distressing state … here are some practical ideas.

 

1. Watch your nutrition and exercise regimens

Eat healthful food ¬– like fresh fruits and veggies, whole grain cereals, unsaturated fats, and lean proteins – and drink plenty of water to stay well hydrated. This kind of self-care will renew your immunity and energy levels. Add some good daily exercise routines outdoors that you can safely practice (with your doctor’s nod). Begin to breathe deeply, oxygenate your body, and drop the artificially-lit and poorly-ventilated interiors of your office for the air and light available in Nature.

 

 

exercise use Shutterstock ID 2012714207. The alt tag for this image should be “Watch your nutrition and exercise regimens

 

 

 

2. Show yourself some self-compassion

According to Crystal Raypole, writing in Healthline, it’s typical for people with nervous exhaustion to blame themselves for how things have come to pass. If you have noticed that you feel guilty for having brought this plight onto yourself, it’s time to give yourself a break. Learn the art of being compassionate and considerate to yourself. It’s common to be so led by the general milieu of work targets, fierce competition, and achievement-chasing that we all forget the core values of simple happiness, well-being, and vitality. Become your own best friend and put yourself and your life above every other goal.

 

3. Give your body and mind due healthcare

If you think about it, even a machine needs rest and repair now and again to keep it working in optimal condition. Do you give the same importance to restoring your body and mind and all the systems involved in your health? Being alert to symptoms of illness, getting regular medical checkups done, speaking to your doctor for reassurance, and taking your medications on time … these are all ways to show yourself that you are mindful of how well you are. Most people who suffer from mind-body collapse often say they feel alone and unable to cope due to a lack of support. The greatest support you need when you feel that way is your own support … before you get others to help you.

 

In summary

Burnout can be overcome at the initial stages by alertness to the signs of accumulating stress and a loss of verve. Try everything you can to set things right through good food, exercise, self-care, self-compassion, and attention to your health. Aim to get your life spiraling upwards again by paying attention to the health of both your physical and emotional heart. Stay heart-healthy. Be a Zinda Dil.

 

 

References

  1. World Health Organization. “Burn-out an “occupational phenomenon”: International Classification of Diseases.” Accessed: January 16, 2023. https://www.who.int/news/item/28-05-2019-burn-out-an-occupational-phenomenon-international-classification-of-diseases
  2. Abramson, Ashley. American Psychological Association. “Burnout and stress are everywhere.” Accessed: January 16, 2023. https://www.apa.org/monitor/2022/01/special-burnout-stress
  3. Marken, Stephanie et al. Gallup. “K-12 Workers Have Highest Burnout Rate in U.S.” Accessed: January 16, 2023. https://news.gallup.com/poll/393500/workers-highest-burnout-rate.aspx
  4. Mayo Clinic. “Job burnout: How to spot it and take action.” Accessed: January 16, 2023. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/burnout/art-20046642
  5. Boamah, Sheila A. et al. National Library of Medicine. “Striking a Balance between Work and Play: The Effects of Work–Life Interference and Burnout on Faculty Turnover Intentions and Career Satisfaction.” Accessed: January 16, 2023. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8775585/
  6. Raypole, Crystal. Healthline. “Burnout Recovery: 11 Strategies to Help You Reset.” Accessed: January 16, 2023. https://www.healthline.com/health/mental-health/burnout-recovery

 

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