Attention glass-half-full types: Staying optimistic may help you live longer and better than your more pessimistic counterparts.
Researchers from Boston University came to that conclusion after following 233 men over 22 years. They reported that the study participants who had a more optimistic attitude had higher levels of emotional well-being and experienced stress differently and less frequently than those who were more pessimistic.
The study also showed that the optimistic participants reported more frequent positive moods and lower negative moods.
Stress is known to have a negative impact on our health. By looking at whether optimistic people handle day-to-day stressors differently, our findings add to knowledge about how optimism may promote good health as people age.
A 2019 study by the same research team found that the most optimistic men and women lived 11 to 15 percent longer than the least optimistic people, even after controlling for confounding factors such as chronic disease, educational attainment, and health behaviors like exercise, diet, and alcohol use.
Too much stress and negative states of mind weaken the neuroendocrine and immune responses of the body, causing vulnerability to disease or weaker recovery from diseases as the body cannot mount a strong response to stress and disease. It is a complex interplay of disease/stressor vulnerability, perception of disease/stress, and the reaction of our body to stressors/disease that are interlinked.
However, while optimism may be linked to some better health outcomes, this doesn’t tell the whole story. It’s helpful to remind ourselves that a more negative outlook doesn’t necessarily doom people to a shorter life. Longevity is a complicated field of study, and some studies indicate that apparent pessimism may also have a purpose.
Find and focus on behaviors toward positive outcomes that can be accomplished and experienced in the future, and behavior and situations that can be changed versus those that are more fixed or rigid.
One suggestion is to reduce exposure to news/mass media, which tend to present negative situations as pervasive/universal, permanent, and uncontrollable. These situational perspectives undermine optimism.
There are two sides to every coin, and sometimes it’s just easier to focus on ways things aren’t going well. Sometimes, I begin my appointments by asking patients to tell me three things that are going well in their life. It can completely change the tone of the next hour of our conversation.
Curley, Christopher. “Optimists Tend to Live Longer than Pessimists.” Healthline, Healthline Media, 11 Mar. 2022, https://www.healthline.com/health-news/look-on-the-bright-side-optimists-tend-to-live-longer-than-pessimists#Keeping-on-the-sunny-side-of-life.
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Have you spent hours late at night struggling to go to sleep only for nothing to work? Here’s some tips that’ll help you get a good night’s rest.
1. Controlled deep breathing
Deep breathing is a science-backed method of calming the body and mind that can be done easily before you get into bed and when you wake during the middle of the night.
Changing the rhythm of your breath slows your heart rate, reduces blood pressure and stimulates the body’s parasympathetic rest and digest system, which can take worry and anxiety offline. Consciously focusing on the breath can help you separate yourself from the darting thoughts that fly through your brain.
There are a number of deep breathing techniques you can try. Diaphragmatic breathing, also known as belly breathing, focuses on relaxing the diaphragm, the main muscle of respiration. Start by taking a deep breath through your nose to a slow count of six, making sure that you can feel your stomach rise with your hand as it fills with air. Count to six again as you let the breath slowly escape.
Stay in the moment by focusing on the sounds and sensations of your breath: Direct all of your senses to follow the path of air in through your nose, down your throat, into your lungs and out again. If your mind wanders, bring it back to your breath, happening in the here and now.
2. Meditation
Meditation is a centuries-old method of calming the body and the mind. Studies show it can help perfectionists stop judging themselves and can assist in the treatment of smoking, pain, addictive disorders and depression, among others.
Using direct measures of brain function and structure, one study found it only took 30 minutes a day of meditation practice over the course of two weeks to produce a measurable change in the brain.
There are many resources on the internet to help someone begin to meditate. Davidson and his colleagues have created a free, science-based app designed to help people practice meditation and mindfulness.
3. Visualization
Visualization is another sleep aid. Picture a calm and peaceful spot in your mind’s eye and fill it with specific objects, colors and sounds. Researchers have found that people who visualize in detail were able to push unwelcome thoughts more successfully from their minds.
You can also visualize your body relaxing. While breathing deeply and slowly, imagine your breath is a wind coursing through the body, easing stress and relaxing tension as it moves through each part of the body and then escapes.
4. Progressive muscle relaxation
Most of us aren’t even aware of how much tension we carry in our muscles until it shows up in backaches and headaches.
Progressive muscle relaxation is a way of relaxing those muscles, thus making it easier to fall asleep. You tense and release muscle groups in the body in a certain order, starting at the head and working your way down to the toes and feet.
Each section of the body is tightly tensed and held for 10 seconds as you breathe in. Strive to squeeze each muscle hard, but not to the point of cramping or pain. Then, as you breathe out, relax the muscle suddenly and all at once.
There’s an added benefit to the exercise, experts say: There’s no room in your brain for anxious thoughts.
5. Set up a ‘worry time’ before bed
Here’s a way to stop your mind from repetitively listing all the things you need to do, but it only works if you do it before you hit the sack.
Don’t worry in bed. Schedule a ‘worry time’ period outside of the bedroom, outside of sleep, to worry about the things that naturally creep in your mind at night.
Write down a list of things you need to do tomorrow. You can even email it to yourself. It gives you satisfaction and the realization that it is night and there’s nothing you can do with your list, but you can attend to it tomorrow.
All these mental tricks and relaxation tips serve a purpose beyond that night’s sleep, experts say. They are extremely beneficial from a classical conditioning standpoint. If your body knows what comes after the end of these activities is sleep, then you start to condition yourself, and after a bit of time, your body will more easily slip into a state of relaxation, which increases your chances of sleep.
LaMotte, Sandee. “Fall Asleep Faster with These Mental Tricks.” CNN, Cable News Network, 13 Mar. 2022, https://www.cnn.com/2022/03/13/health/mental-tricks-for-sleep-wellness/index.html.
For more information on health insurance or healthy tips, visit us through Healthedly Insurance Services to learn more.
Going 100% vegan, cutting carbs or attempting to lose 30 pounds quickly is daunting, drastic and difficult to sustain. And such lofty goals may not be healthy choices for you.
Instead, try setting weekly mini-goals, which can help make intentions such as losing weight, lowering your cholesterol or adopting a more plant-based diet less intimidating — and achievable.
It’s how I have always worked with clients: I teach them about slow, gradual behavior changes that, when combined, result in significant health improvements over time.
Week 1: Upgrade your breakfast by making it protein-rich
If you are eating a carb-rich breakfast and are struggling with midmorning hunger and energy slumps, add some protein to your morning meal. Protein will help keep your blood sugar levels stable and make you feel satiated.
Healthy breakfasts that incorporate protein include Greek yogurt with flaxseed and berries; egg white and spinach omelet; a tofu scramble; smoked salmon with reduced fat cream cheese on Wasa bread; cottage cheese with cantaloupe slices or other fruit; almond butter with banana slices on whole-wheat toast, drizzled with honey; raspberry walnut breakfast quinoa; or chocolate cherry chia pudding.
Week 2: Add a vegetable at lunch and dinner
This is a simple way to make your plate more plant-based while boosting fiber. Here are some creative ways to add vegetables to your daily diet.
Include spinach leaves in a sandwich; grab baby carrots and hummus as a snack; add a mixed green salad as part of dinner; enjoy a cauliflower mash in place of baked potatoes; roast brussels sprouts, rainbow carrots or eggplant cubes for a side dish; add broccoli, mushrooms or cherry tomatoes to pasta; make a stir-fry with peppers, kale or hearts of palm; or enjoy ripe tomato slices or sliced cucumber with a small amount of olive oil and a pinch of salt.
Week 3: Add two fruits each day
Adding fruit to your diet will boost vitamins, antioxidants and fiber, and is a great way to satisfy a sweet tooth without consuming added sugars. It’s easy to do as a snack on the go or added to a meal.
Week 4: Add an 8-ounce glass of water with each meal
This is an easy way to remember to hydrate. Substituting water for higher calorie beverages can also help you slash added sugars from your diet and help limit your alcohol intake. To jazz up water, add lemon or orange slices to still water or seltzer.
Week 5: Take a tea break
Green and black tea are rich in anti-aging polyphenols and contain theanine, an amino acid that promotes relaxation. Tea in general can contribute to your daily fluid intake; plus, all teas — herbal included — can be helpful in taking the edge off hunger. Try picking the tea you enjoy most and take time out during your busy day to sip and rejuvenate.
Week 6: Cut your portions in half
One of the simplest ways to cut back on calories without having to measure or weigh foods is simply to cut your portion sizes in half.
For example, eyeballing can make an 8-ounce serving of chicken, fish or meat become 4 ounces; similarly, a 2-cup bowl of pasta divided in half becomes 1 cup. Pick your biggest portions of proteins and starches each day and downsize by dividing them into two halves.
Week 7: Find 20 minutes for fitness daily
Fitting in fitness can be challenging, especially with a busy schedule. Start small by carving out 20 minutes of cardio, stretching, weights or whatever activity makes your body feel good. Exercise can boost circulation and lift your mood and can help you eat and sleep better, too.
Week 8: Switch refined grains to whole grains
Try eating a sandwich with whole-wheat bread instead of white bread, enjoying oatmeal for breakfast, choosing whole-wheat pasta or crackers instead of refined versions, and opting for brown rice instead of white rice.
Whole grains have more fiber and vitamins and have been associated with health benefits, including a reduced risk of cardiovascular disease and Type 2 diabetes.
Week 9: Add one ‘meatless meal’ per week
Vegetarian diets are associated with many health benefits, including a decreased risk of obesity, heart disease and Type 2 diabetes. Plus, plant-based diets are better for the planet, too. To eat more plants in your diet, designate one dinner each week as a meatless meal.
Some options include tempeh tacos instead of beef tacos, mushroom Bolognese, eggplant meatballs or a veggie burger instead of a beef burger.
Week 10: Swap a high-sugar food for a lower-sugar version
Pick a food that you frequently eat that is high in sugar and swap it for something healthier.
Examples include sliced fruit instead of sugary jam on toast, salsa in place of ketchup or frozen banana “nice” cream instead of ice cream. You can also use cinnamon instead of sugar as a spice for cereal, oatmeal and baked goods.
Week 11: Stop buying trigger foods and beverages
It can be difficult to resist tempting foods and sweets when they take up prime real estate in your kitchen. There’s much to be said for out of sight, out of mind. Make it easier to stick to your goals by avoiding your trigger foods. Don’t bring home cookies, chips, sweets, high-calorie beverages or other such foods from the supermarket.
Week 12: Get more shut-eye
Getting more sleep is not only important for focus and concentration during the day, it can also translate to weight loss over time. In one recent randomized trial, overweight adults who increased their sleep time from 6½ hours to 8½ hours over a two-week period decreased their calorie intake by an average of 270 calories per day — an amount that translates to a 26-pound weight loss over three years.
To enhance your sleep, put away devices that emit blue light such as cell phones, laptops, iPads and televisions at least 45 minutes before bedtime. The light can interfere with the production of melatonin, a hormone that plays a role in the timing of circadian rhythms.
By making these changes to your daily diet, you will naturally crowd out unhealthy foods and beverages while creating a healthier lifestyle one week at a time.
Drayer, Lisa. “Create a Healthier Lifestyle 1 Week at a Time.” CNN, Cable News Network, 14 Mar. 2022, https://www.cnn.com/2022/03/14/health/weekly-food-guide-drayer-wellness/index.html.
A sprain occurs when you stretch or tear ligaments, which are the tough bands of fibrous tissue that connect the bones in your joints.
Symptoms include:
Pain
Limited mobility
Swelling
Bruising
You can also ask your young athlete if they recall hearing or feeling a pop when the injury occurred. This can also be a sign of a sprain.
A strain is slightly different. It happens when you injure a muscle or tendon — the tissue that attaches muscle to bone. This can result from a single action or repeated actions that place stress on a muscle or tendon.
Like a sprain, a strain may cause pain, bruising and swelling. Other symptoms include:
Muscle spasms
Cramping
Weakness
Immobility
The activities associated with lots of sports — such as pivoting quickly on a basketball court or running on a wet, slippery soccer field — tend to lead to both strains and sprains.
Although they affect different tissues, strains and sprains can both benefit from treatment using the RICE method:
R – Rest the injury for 48 hours
I – Apply ice for 20 minutes at a time, 4 to 8 times a day
C – Compress the injury to reduce swelling
E – Elevate the injured limb about 8 inches above the heart
Even better than treatment? Encouraging your young athlete to know their limits and warm up before any rigorous activity. Wearing all suggested safety gear and properly fitting shoes can also help ward off injury.
Mild sprains and strains can usually be treated at home. However, it’s time to seek professional medical care if you are concerned that your child has fractured a bone.
Visit the doctor if your child:
Can’t move the joint
Can’t bear to put weight on the limb
Experiences numbness in the injured area
Has swelling or bruising directly over a bone
If you’re worried that your child might have a fracture, or the pain of a strain or sprain won’t go away, visit one of Geisinger’s convenient walk-in clinics for a consultation with a skilled, compassionate physician, with no appointment necessary.
Proper care of sports-related injuries can alleviate pain and help prevent future problems. We look forward to helping you keep your young athlete safe and healthy, and getting them back in the game, injury-free and ready to play.
McPhillips, Deidre. “Global Covid-19 Deaths Surpass 6 Million.” CNN, Cable News Network, 7 Mar. 2022, https://www.cnn.com/2022/03/07/health/global-covid-deaths-surpass-six-million/index.html.
For more information on health insurance or healthy tips, visit us through Healthedly Insurance Services to learn more.
The global Covid-19 death toll surpassed 6 million on Monday, according to data from Johns Hopkins University.
Global daily deaths have been dropping quickly over the past month, down from about 11,000 a day in the second week of February to about 7,000 a day now — one of the lowest rates reported over the past year.
But the loss is still immense, with about 1 million deaths recorded over the past four months.
About 1 in every 1,300 people globally has died of Covid-19 since the start of the pandemic, and experts have said official death tolls are likely an undercount.
World Health Organization Director-General Tedros Adhanom Ghebreyesus tweeted on Sunday that it’s too early to declare victory over Covid-19.
The United States has reported more Covid-19 deaths than any other country — about 960,000 total — but the US Centers for Disease Control and Prevention estimates that the true death toll for the country is about 32% higher.
Along with the US, Brazil, Russia and Mexico have reported the most Covid-19 deaths since the start of the pandemic.
On Wednesday, the World Health Organization in its weekly epidemiological update noted that deaths were falling in most regions of the world, but rising in both the Western Pacific and the Eastern Mediterranean compared to a week earlier.
The Western Pacific region has also reported an increase in cases over the past week.
To date, there have been 446 million reported cases of Covid-19 globally.
About 57% of the world’s population — more than 4.4 billion people — is fully vaccinated with their initial series, according to Our World in Data. But that varies widely country-to-country. Less than 14% of people in low-income countries have received at least one dose of Covid-19 vaccine.
McPhillips, Deidre. “Global Covid-19 Deaths Surpass 6 Million.” CNN, Cable News Network, 7 Mar. 2022, https://www.cnn.com/2022/03/07/health/global-covid-deaths-surpass-six-million/index.html.
For more information on health insurance or healthy tips, visit us through Healthedly Insurance Services to learn more.
You might have heard that strengthening exercises most benefit your muscular and skeletal health, but they could have two other big perks: helping you prevent disease and live longer.
Compared with people who didn’t do muscle-strengthening activities, those who did 30 to 60 minutes of resistance, strength or weight training weekly had a 10% to 20% lower risk of early death from all causes, and of getting heart disease, diabetes or cancer at all, the research authors found. These types of exercises are designed to improve muscular fitness by exercising muscles against external resistance, according to the American College of Sports Medicine.
Combining 30 to 60 minutes of strengthening exercises with any amount of aerobic activity enhanced the benefit, resulting in a 40% lower risk of premature death, a 46% lower incidence of heart disease and a 28% lower chance of dying from cancer. The research is also the first to examine long-term links between muscle-strengthening activities and diabetes risk, the authors said.
The new research is an analysis of 16 prior studies, which amounted to a pool of data from nearly 480,000 study participants. They were between 18 and 98 years old, and most were based in the United States. Participants either self-reported their engagement in muscle-strengthening activities or answered questions during interviews.
The new research didn’t explore why strength training is so effective in lowering risk of early death and certain diseases. But this type of exercise is important for reducing body fat and building lean muscle, which can help with balance, posture and regulating cholesterol levels, said Dr. Nieca Goldberg, the medical director of Atria New York City and clinical associate professor of medicine at New York University’s Grossman School of Medicine. Goldberg wasn’t involved in the study.
The stronger benefit from mixing aerobics with strengthening exercises could be because the two appear to work together and help each other move toward better outcomes. A balanced program of strength and aerobic activity is probably best and probably more closely mimics the activities of our ancestors, which helped determine our current gene sets.
Aerobic exercises include walking, dancing, running or jogging, cycling, and swimming, Goldberg said. Weight-training exercises you can do for 30 to 60 minutes include deadlifts, overhead dumbbell presses and dumbbell lateral raises, which involves using your back and shoulder muscles to lift light dumbbells so that your arms and body form a T shape.
Most participants didn’t benefit from doing the strengthening exercises for longer than one hour, but the research didn’t examine why that was the case.
However, results of previous studies have varied, Roberts said: Some have shown improved health at higher activity levels.
The finding concerning lower diabetes risk could be explained by muscle-strengthening activities increasing or preserving skeletal muscle mass, which has a major role in regulating blood sugar levels, the authors said.
Overall, the main takeaway is to get active and stay active with an exercise program you like and can stick with.
Rogers, Kristen. “Doing 30 to 60 Minutes of One Exercise Weekly Could Help You Live Longer, Study Says.” CNN, Cable News Network, 5 Mar. 2022, https://www.cnn.com/2022/03/05/health/muscle-strengthening-exercises-disease-death-risk-wellness/index.html.
For more information on health insurance or healthy tips, visit us through Healthedly Insurance Services to learn more.
March Is National Colon Cancer Awareness Month. Here’s What To Know
As we enter March, that means that it’s time to recognize National Colon Cancer Awareness Month. National Colon Cancer Awareness Month was first created from Presidential Proclamation and signed by President Bill Clinton in 2000.
Since then, it has grown to be a rallying point for the colorectal cancer community where thousands of patients, survivors, caregivers and advocates throughout the country join together to spread colorectal cancer awareness by wearing blue, holding fundraising and education events, talking to friends and family about screening and so much more.
Here are some facts that you should know about colon cancer:
Among cancers that affect both men and women, colorectal cancer is the second leading cause of cancer deaths in the United States.
Every year, about 140,000 people in the United States get colorectal cancer, and more than 52,000 people die of it.
Precancerous polyps and colorectal cancer don’t always cause symptoms, especially at first. If you have symptoms, they may include blood in or on the stool, abdominal pain that doesn’t go away, or losing weight and you don’t know why. If you have any of these symptoms, see your doctor.
There are several screening test options. Talk with your doctor about which is right for you.
Only about two-thirds of adults in the United States are up-to-date with colorectal cancer screening.
Now that you know the facts about colon cancer, the next step is to schedule a screening. Regular screening, beginning at age 45, is the key to preventing colon cancer. If you’re 45 to 75 years old, get screened for colorectal cancer regularly. If you’re younger than 45 and think you may be at high risk of getting colorectal cancer, or if you’re older than 75, ask your doctor if you should be screened.
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If you are one of the millions of women who plan to use infertility treatments to have a baby, be aware that new research found women may be at increased risk for vascular and pregnancy-related complications, especially if they are 35 or older.
The study, published Tuesday in the Journal of the American Heart Association, compared more than 106,000 deliveries in which the baby was conceived with assisted reproductive technology to more than 34 million births conceived without such aid.
Women who used infertility treatments had more preexisting health conditions, such as high blood pressure and diabetes, and were more likely to be obese when they started treatment.
Women using assisted reproductive technology to get pregnant had a 2.5 times higher risk of acute kidney failure and a 65% higher risk for an irregular heartbeat. They also had a 57% higher risk of placental abruption, when the placenta separates from the inner wall of the uterus before birth. The women were also 38% more likely to need a cesarean delivery, and 26% more likely to have the baby born prematurely.
A limitation of the study was that it did not compare different fertility treatments, which is an important distinction. A woman requiring a short course of fertility pills in order to conceive and a woman requiring multiple cycles of IVF were all lumped together in this study.
There may be significant differences between groups based on type of fertility treatment, length of treatment, and time between treatment and conception. There were increased risks for women who underwent fertility treatments even when they had no preexisting symptoms of heart disease.
According to the current study, 1 in 5 women enter pregnancy with a history of cardiovascular risk factors, which can raise health risks for the woman as she carries and delivers her child.
The take home message is that physicians should counsel all women with preexisting cardiovascular risk factors who might become pregnant about pregnancy related risks, whether or not they have a history of infertility.
For more information on health insurance or healthy tips, visit us through Healthedly Insurance Services to learn more.
Medicaid coverage swelled during the COVID-19 pandemic, with almost one in four Americans now covered by the health insurance plan for low-income people, but as many as 15 million people may be at risk of losing coverage this year as a pandemic rule winds down.
Before the public health crisis, U.S. states regularly reviewed Medicaid recipients’ eligibility to verify they still qualified for coverage based on requirements such as state residency and income. The latter varies by state, but is typically about 138% of the federal poverty rate.
But during the pandemic, a provision in the Families First Coronavirus Response Act hit the pause button on those eligibility status checks, ensuring continuous Medicaid coverage for recipients during the pandemic. As millions lost their jobs and often their health insurance, many signed up for Medicaid coverage. That helped swell the program’s rolls to a record 76.7 million recipients as of July 2021, which is a jump of 19% since 2019.
That pause on the eligibility status check process is set to come to an end as soon as April, which could throw as many as 15 million people off Medicaid, according to an analysis from Matthew Buettgens, senior fellow at the Urban Institute. The issue is fraught because some low-income people may lose coverage simply by falling through the cracks, such as being unaware that they must provide income verification to continue their coverage under the federal program.
Some health care advocates are worried about the ability of states to handle eligibility checks for a record-high number of enrollees at a time when agency staffing levels may be low, due either to the nation’s labor shortage or state budget cuts. For instance, Texas, which added 1 million Medicaid enrollees during the pandemic, has cut staff in its Medicaid division, according to the Houston Chronicle.
Updating one’s eligibility requirements can be time consuming for Medicaid recipients, she added. Enrollees who haven’t logged into the online system to update their information may have forgotten their password, while the Texas system doesn’t allow people to recover forgotten passwords electronically.
Medicaid’s enrollment had been declining prior to the pandemic, with the number of enrollees slipping by 3% from December 2017 to December 2019. That was partially due to the growing U.S. economy during that period.
That trend reversed with the pandemic. As the economy faltered and millions of people lost their jobs, lawmakers added a provision to the Families First Coronavirus Response Act that offered states more Medicaid funding in exchange for continuous enrollment during the public health emergency.
Despite the dip prior to the pandemic, Medicaid enrollment had been growing for decades. For instance, the number of people enrolled in 2000 was 34.5 million, less than half of the program’s current enrollment. With that has come higher spending, with the program’s outlays more than tripling from $206 billion to $683 billion in 2020.
In January, the Biden administration formally extended for 90 days its finding that the U.S. faces a public health emergency. Without another extension, sweeping Medicaid relief will end in mid-April. That means states will need to resume eligibility status checks even amid the jump in recipients.
Another question is what will happen to the 15 million people who are likely to lose coverage this year if eligibility status checks resume. About one-third will likely be able to qualify for subsidized private health care in the Affordable Care Act’s online marketplaces, Buettgens’ analysis found. Nearly all of the rest are likely to receive health care through their employer, especially given the improving labor market, with employers boosting their benefits to attract workers.
Those families will pay more for health coverage through premiums and out-of-pocket costs, the analysis found. The risks are that those households may choose to opt out of health care coverage because of the higher costs, or else fall through the cracks due to failing to follow-up on their eligibility status check.
For more information on health insurance or healthy tips, visit us through Healthedly Insurance Services to learn more.
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