This can sometimes lead to severe complications, including amputations. Understanding and implementing effective wound healing strategies is crucial for managing diabetes and maintaining a good quality of life. This guide delves into the strategies that can promote effective healing of wounds in diabetic patients.

Understanding Diabetic Wounds

Diabetic wounds, often referred to as diabetic ulcers, primarily occur on the feet due to neuropathy and peripheral artery disease, both common in diabetes. Neuropathy leads to a lack of sensation, causing patients to overlook minor injuries which can escalate into serious wounds. Peripheral artery disease restricts blood flow, further complicating the healing process.

Importance of Early Detection

Early detection and treatment of wounds are vital in preventing complications. Regular foot examinations are essential for diabetic patients. Healthcare providers recommend daily self-checks to spot any cuts, blisters, or changes in the skin. Early intervention can prevent a minor injury from developing into a chronic wound.

Effective Wound Care Practices

1.Cleaning and Dressing the Wound

Proper cleaning and dressing are fundamental in wound care. The wound should be cleaned with saline solution or a mild antiseptic to prevent infection. Keeping the wound moist with appropriate dressings can aid in faster healing. Hydrocolloid or foam dressings are commonly used to maintain a moist environment conducive to healing.

2.Offloading Pressure

Reducing pressure on the wound is crucial, especially for foot ulcers. Special footwear, orthotics, or casts can redistribute weight and relieve pressure on the affected area. This not only prevents further damage but also promotes better healing.

3.Infection Management

Infection is a significant risk in diabetic wounds. Antibiotics may be prescribed if there are signs of infection, such as increased redness, swelling, or pus. Regular monitoring and laboratory tests can help in managing any infections promptly and effectively.

Advanced Treatment Options

For wounds that do not respond to standard care, advanced treatments might be necessary.

1.Debridement

Debridement involves removing dead or infected tissue from the wound. This process can accelerate healing by allowing healthy tissue to grow. Debridement can be done surgically or through less invasive methods such as enzymes or specialized dressings.

2.Negative Pressure Wound Therapy (NPWT)

NPWT uses a vacuum to promote healing by reducing swelling, removing excess fluids, and increasing blood flow to the wound area. This method can be particularly effective for large or complex wounds.

3.Hyperbaric Oxygen Therapy (HBOT)

HBOT involves breathing pure oxygen in a pressurized chamber. The increased oxygen levels can enhance wound healing by improving blood supply and reducing swelling. This therapy is often considered for chronic, non-healing wounds.

Role of Nutrition and Lifestyle

1.Balanced Diet

Nutrition plays a critical role in wound healing. A diet rich in proteins, vitamins (especially A and C), and minerals such as zinc can support tissue repair and immune function. Consulting with a dietitian can help ensure that nutritional needs are met.

2.Blood Sugar Control

Maintaining stable blood glucose levels is essential for wound healing. High blood sugar can impair the immune system, slow down healing, and increase the risk of infection. Regular monitoring and adherence to prescribed medications are crucial.

3.Regular Exercise

Physical activity can improve circulation, which is vital for wound healing. However, exercise regimens should be carefully planned to avoid putting pressure on any existing wounds.

Preventive Measures

1.Foot Care Routine

Daily foot care routines can prevent wounds from occurring. This includes washing feet daily, keeping them dry, and moisturizing to prevent cracking. Wearing well-fitting shoes and avoiding walking barefoot are also important preventive measures.

2.Regular Medical Check-Ups

Regular visits to healthcare providers are important for managing diabetes and preventing complications. Podiatrists and other specialists can provide invaluable guidance and treatment to avoid wounds or manage them effectively when they occur.

Psychological and Emotional Support

Dealing with chronic wounds can be emotionally taxing. Support from healthcare providers, family, and support groups can be beneficial. Psychological support can help patients cope with the stress and anxiety that often accompany chronic health issues.

Conclusion

Diabetic wound healing is a multifaceted process that requires a comprehensive approach. Early detection, effective wound care, advanced treatments, proper nutrition, and lifestyle changes all play a role in promoting healing and preventing complications. By understanding and implementing these strategies, diabetic patients can significantly improve their wound healing outcomes and maintain a better quality of life. Regular communication with healthcare providers and adherence to a personalized wound care plan are essential components of successful management.

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Muscles Targeted During the Gym Sled Workout

Pushing the gym sled works multiple muscle groups at once, making it a great full-body exercise. The muscles engaged during this exercise include:

• Quadriceps
• Hamstrings
• Glutes
• Calves
• Core
• Shoulders
• Triceps

Tips for Performing the Sled Push Exercise

To perform the sled push exercise, we need to follow a few points and steps. Given below are the list of rules to perform the sled push exercise: 

• Step 1: If you’ve never done this exercise before, start loading the sled with a small weight and work your way up as you gain strength.
• Step 2: Your feet should be shoulder-width apart as you stand behind the sled.
• Step 3: Gripping the handles of the sled, bend at the hips and knees while keeping your back straight.
• Step 4: Maintain a strong core, a slight forward incline, and straight arms.
• Step 5: Take quick, short steps and push through your legs to start moving the Gym Sled forward.
• Step 6: Until you reach the required time or distance, keep up your momentum.
• Step 7: Take a break and repeat as many times as you like.

Keep in mind that using the right form is essential to maximizing your workout and preventing injury. If you’re not sure, think about hiring a trainer who can show you the proper form.

Benefits of Sled Push Workouts

Sled push exercises have many advantages. Some of the primary benefits for adding this exercise into your routine are as follows:

1. Full-Body Workout: Sled pushes activate multiple muscle groups simultaneously, providing an efficient full-body workout in less time.
2. Improved Cardiovascular Fitness: The strength component of sled pushing also boosts cardiovascular endurance by increasing your heart rate.
3. Enhanced Strength and Speed: This exercise helps athletes develop both strength and speed, making it ideal for sports like rugby, football, and sprinting.
4. Faster Recovery: Sled pushing is primarily concentric (muscle contraction without elongation), which reduces soreness compared to traditional weightlifting exercises.
5. Increased Acceleration: Regular sled training improves sprinting power and acceleration, enhancing athletic performance.
6. Easy to Learn: Sled training is simple to master and has a low risk of injury, even for beginners.

FAQs About Gym Sled Workouts

How much weight should I push with my sled?

Your goals will determine the amount of weight you should push. If your goal is to gain muscle mass rather than speed and power, you’ll need a moderate to heavy sled. Light weight is ideal for power and speed training, and moderate weight is ideal for building muscle. 

Do pushes on a sled burn fat?

Sled training and the sled push are beautiful because they require oxygen to recover after your rep. Five calories are burned for every liter of oxygen you breathe in. You need more oxygen when working out harder, which aids in fat burning. 

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1. Midwest

Two hospitals in the Chicago area will be closing their doors next year. Kindred Hospitals said that it is planning to shut down Kindred Hospital Lakeshore in Chicago and Kindred Hospital Sycamore, based in DeKalb County. The long-term care hospitals are set to close in April 2025. Both have seen a decline in patients, leading to the decision.

Additional closures this year include the emergency department at Kettering Health in Piqua, Ohio, HSHS Sacred Heart Hospital, and HSHS St. Joseph’s Hospital in Wisconsin. Additionally, many hospitals are being converted into clinics like the Aspirus Ontonagon Hospital in Michigan.

2. Northeast

In the Northeast, Steward Healthcare has shut the doors of two hospitals in Massachusetts. Carney Hospital in Dorchester and Nashoba Valley Medical Center in Ayer have shut down after Steward Health declared bankruptcy. The state has been working to find new owners for Steward’s 31 facilities. Many communities have been affected by this disruption in care and the loss of more than 1,200 jobs.

3. South

According to UNC Gillings School of Public Health, nearly 10% of rural counties in the South are losing hospitals. Many of these counties are left without a hospital. Worsening economic inequality, reliance on Medicare and Medicaid, and shaky financials are all to blame for this growing problem in the South.

Some notable hospital closures in the South include Thomasville Regional Medical Center in Alabama. The hospital closed in September due to financial challenges and staff shortages. Additionally, Glenwood Regional Medical Center in Louisiana closed its inpatient rehab center in March 2024.

4. Southwest

In the Southwest, Texas has been hard hit by rural hospital closures. The Center for Healthcare Quality and Payment Reform estimates that 25 rural Texas hospitals are at risk of closing in the next three years. CapRock Hospital and CapRock 24-Hour Emergency Care Center in Bran-College Station, Texas will close in December 2024. CapRock Health System cited both economic and market factors that contributed to the closure. Additionally, the Beaumont campus of the Medical Center of Southeast Texas closed in February 2024.

5. West

California in particular has been devastated by hospital closures, many including maternity wards. Since 2012, 46 hospitals have suspended or permanently closed their labor and delivery wards. Sixty percent of those closures took place in the last three years. This year, eight hospitals have shut down their maternity wards. The state has been working to pass legislation to slow down the rate of closures and allow state intervention when a hospital is struggling to keep its labor and delivery ward open.

Why It Matters

The wave of hospital closures in the U.S. is alarming and isn’t just limited to rural areas. So, what is driving this surge in closures? Conditions in the workplace have contributed to hospital closures with 10% of physicians quitting in 2021 alone. Perhaps, COVID compounded declining worker satisfaction in the field. This has made it difficult for hospitals to continue their operations.

Inflation is also a contributing factor. It has increased the cost of medical supplies. Hospitals struggle to get reimbursements from insurance, Medicare, and Medicaid. The list goes on. However, the real crisis is the effect on patients. Without access to medical care in many communities, patients often delay care. There is less care continuity, and nearby hospitals experience additional strain, which can decrease the quality of care as well. So, what’s in store for the future of hospitals? Hopefully, reform and revitalization.

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1. Try and See Their Perspective

Often, discussions about mental illness turn into arguments. It’s important to actively listen to your loved one and try to see their perspective. Some individuals with mental illness experience anosognosia. According to the Alliance on Mental Illness, anosognosia in mental illness means someone is unaware of their own mental health condition or that they can’t perceive their condition accurately. According to the Treatment Advocacy Center, anosognosia impacts 60% of people with schizophrenia and 50% of people with bipolar disorder. This means that at least one in five people with severe mental illness are unable to recognize that they are ill. So, how do you try and relate to someone who doesn’t believe that they are sick? Experts suggest using the LEAP method to communicate with your loved one. This stands for listening, empathizing, agreeing, and partnering.

2. Offer Them Support

Offering support to your loved one can be as simple as helping them feel safe and loved. In Schizophrenia when someone is in psychosis, what they are experiencing is very real to them and often terrifying. Helping them get through these moments can mean so much to maintaining trust in the relationship. Being patient and non-judgmental is very important. Even just helping with simple tasks or spending time with them can make a difference.

3. Voice Your Concerns

When voicing your concerns to your loved one, try to stay calm. Using communication techniques like being direct and using ‘I’ statements can be helpful. Speak to behaviors you have observed and try to lead with how much you care for the person. While these conversations are very difficult and don’t always have the outcome we hope for, it’s important to try. Remember to listen and ask questions. Validate their experience when you can. For example, if your loved one doesn’t want to take their medications because it makes them feel numb, try and partner with them to find a better solution with their psychiatrist.

4. Educate Them as Much as Possible

There are a plethora of resources available for mental health. Part of helping to educate your loved one might mean trying to break down stigmas around mental illness. A support group may be helpful for your loved one to connect with others who have similar experiences. You can also encourage them to have a healthy diet, get good sleep, and exercise. All of which can be beneficial for their overall mental health.

5. Seek Out Resources for Yourself

As a caregiver, you have to take care of yourself as well. NAMI is an excellent resource for family members to connect and share information. Sometimes just hearing about other families’ experiences can help you feel less alone.

6. Have a Crisis Plan

No one wants to think of worst-case scenarios, but it’s important to know what to do in a crisis. In an emergency, call 911. Many states also have crisis hotlines that will connect you with a mental health crisis team. In a crisis, try to stay calm and reach out to mental health providers.

7. Set Boundaries

Setting healthy boundaries with someone who is mentally ill can take work. Try and be direct about what you need. If a relationship with your loved one has become too toxic, it’s okay to step away. Protecting your own mental health is so important and you shouldn’t feel any guilt for prioritizing yourself.

Learning to Cope

One of the hardest parts of caring for someone with mental illness is accepting how the relationship ultimately changes. It’s okay to grieve when you see the person you love struggling. But it’s important to cherish the good moments with your loved one too. There will be many ups and downs, but with the right resources and tools, there is hope to get your loved one help for their mental illness.

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1. They Deeply Process Information

Highly sensitive individuals usually stay quiet during conversations. Oftentimes, this can come off like they don’t care, but it is because they are trying to process their own thoughts. This allows them to share better insights about whatever you are talking about. They will also typically consider their words for a long time before they speak. Again, this is because they are taking their time to process information and respond to social cues.

2. They Are Empathetic

Empathy is one of the main indicators that a person is highly sensitive. Their ability to understand and share the feelings of another is exceptional. Their empathy can make them better understand social dynamics and unspoken cues. This allows them to build deeper and more meaningful connections with others. While empathy is a strength, there need to be boundaries set to protect them from emotional exhaustion.

3. They Have Sensory Sensitivity

Sensory overload is a common problem for hypersensitive individuals. This can happen when they are exposed to too much sensory input, like bright lights, loud noises, or strong smells, causing them stress or discomfort. They might cry easily in reaction to a heartwarming moment, or become overwhelmed by too much information. HSPs can also be overly generous or, contrastly, excessively cautious. All in all, a calm environment is best when you are interacting with a hypersensitive person.

4. They Are Not Weak

Many people are quick to assume HSPs are weak, especially in a society that values resilience and assertiveness. Actually, high sensitivity can be a strength. They are often creative thinkers and are able to appreciate beauty much more than the average human being. Additionally, they are fully capable of handling stress, they just have a unique way of dealing with it. Being different doesn’t mean that they aren’t strong.

5. They Are Normal

It’s easy to assume that because highly sensitive people do not behave like most people do, there’s something wrong with them. There should not be a stigma attached to perceptive people who empathize genuinely. Authors of the book Sensitive (Harmony Books, 2023), Jenn Granneman and Andre Solo, suggested responding with pride if someone points out that you are raising a sensitive child. It is a quality to be nurtured.

6. They Need Solitude

Highly sensitive people need solitude. Continuous exposure to overwhelming stimuli can make them feel depleted. They might even lose their appetite for engaging with others entirely. That’s why they must have regular peace, solitude, and opportunities for rejuvenation. To help them maintain their emotional well-being, they need quiet, peaceful environments to let them recharge and process their thoughts and feelings.

7. They Are Creative

Hypersensitive people are highly creative. They see the world in many different ways. Providing them with an outlet to express their creativity is very crucial for them. There are different ways to support them in this area, like giving them a calm and clutter-free space to explore their creativity. It is also good to validate their feelings and emotions to boost their self-confidence.

Celebrating Highly Sensible People

Highly sensitive people give us a unique perspective of the world. They usually see things that others may not. Their heightened sensitivity is a double-edged sword, leading to challenges and extraordinary strengths. Understanding why they interact with others and live their lives the way they do can lead to a more compassionate world.

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1. Be Kind to Yourself

One of the best ways to improve yourself is to be kind to yourself. Your thoughts will shape you, and if you constantly have an internal battle, you are bound to have low self-worth and, eventually, lower chances of becoming successful. The greater your self-doubt is, the greater effort you must put into positive affirmation. Accept failures as they come, but be self-compassionate enough to know that this does not stop here. The failure did not define you. Instead, stand up and plan your next move because you can fix things. You are worthy enough. 

2. Control Your Environment 

To improve self-worth, you need to have an objective outlook on both internal and external factors. What you think matters, but sometimes, how you think is directly linked to how people speak to you. Consider changing your company if you find yourself surrounded by people who are negative and who constantly put you down. You are a grown person, and you can choose to stay away from people who hinder your growth. Choose companions who encourage you to improve and who use positive words of love to help you grow. 

3. Get Physically Fit 

Whether we like it or not, our overall happiness also depends on how physically healthy we are. If you want to improve your self-worth, you need to get exercise into your regimen, no matter how busy you are. Sometimes, it is all a matter of getting 30 minutes of intense cardiovascular workout or an hour out walking early in the morning. Soak in the sunlight. If you are always indoors, that might explain why you have negative thoughts lately. Step out and breathe some fresh air. Get your heart pumping and release those much-needed dopamines in your brain. Aside from achieving a healthier body, you can also try non-traditional self-care ideas that can also give you a healthier mind.

4. Get Into a Hobby and Try to Be Good At It 

If you are always at work and you never do anything for fun, chances are you will develop low self-worth. To improve self-worth, you must establish “fun hours”. Get into a hobby and be good at it. Of course, at first, you might feel like you are very bad at swimming, but eventually, learning this new skill will boost your self-esteem. Get into anything you enjoy doing and be proud of your achievements in this new hobby. 

5. Celebrate Small Wins

You do not always need a trophy to consider yourself a success. Small wins are just as important. For example, you hit the $50,000 mark in your savings account after years of being unable to save. Reward yourself for that effort and consistency. These little private wins might not mean much to others, but they contribute much to your growth. Acknowledge that and celebrate the better person you are becoming. Recognizing small wins is a great way to fight behaviors that can make your life miserable.

6. Make Journal Entries About Good Times 

Sometimes, the world just decides to close in on you and try to make you feel bad. Do not allow it. You are more than what the critics tell you you are because they do not know you completely. You need to improve your self-worth by safekeeping reminders of the things you are good at. These core memories can be listed in your diary to remind you that the bad things right now are not to define your being. The bad things cannot limit your true potential. You are good and can be even better because, at certain points in your life, you manage to beat the odds and succeed. 

7. Learn to Take Compliments Well 

If someone says you are pretty, shyly thank them, but do thank them and acknowledge the compliment. One of the primary indicators that one has low self-esteem is when one keeps on disagreeing with compliments. While being humble is charming, this can make you believe that you are unworthy of praise. Unwittingly, you are belittling yourself, and this can be a big blow to your self-esteem later on. Improve self-worth by graciously accepting compliments because you must believe you deserve it. You need to be your own lead cheerleader. 

8. Learn Instant Coping Mechanisms

There will always be days when you are challenged to believe in yourself. Each day can’t be a perfect day. Develop a self-assurance mantra that you can say over and over again in your head. Let this mantra shout over any self-critical thoughts that can impede your growth as a person. Incidentally, you can also use gestures. Some people copy by making both of their hands “touch” their left chest where their heart is. This, for them, feels like a hug. Be self-compassionate if you want to improve self-worth. This way, you are confident when facing life’s biggest challenges. 

Continue to Improve Self-Worth as an Adult

People looking to improve self-worth often find that their notion of self-worth is highly dependent on external valuations. For example, they equate self-worth with trophies and medals or the number of promotions they have had over the past years. While these things certainly help in triggering a sense of self-worth, it is dangerous to depend on the perception of other people to realize you have true self-worth. Work from the inside. Your worth does not just depend on promotions and awards. Every effort you’ve made to improve yourself is enough to make you worthy. Acknowledge them and care less about what the rest of the world thinks. You are worth more than the opinions of outsiders. 

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1. Understanding the Emotional Side of Money

Consulting a financial therapist can help you better understand the emotional side of money. Believe it or not, your financial decisions are usually influenced by emotions. A therapist can help you better understand your relationship with money and how your feelings impact your financial choices. Understanding these patterns can help you start to make decisions that are better aligned with your values and long-term goals.

2. Building Financial Confidence and Reducing Anxiety

A financial therapist can also help you build more confidence in your decision-making, reducing anxiety when it comes to money. Money-related anxiety is actually quite common and it can take a toll on you. Therapy can help you understand financial concepts, which will help you reduce your stress levels when it comes to money. When you feel more empowered about your finances, it will improve your quality of life significantly.

3. Improving Communication About Money in Relationships

Communication is key in relationships. Not surprisingly, money is something many partners fight about. Financial therapists will help you start having open conversations about money. You can even have a couples’ counseling session to talk about financial values, goals, and concerns. Improving your communication about money will help avoid misunderstandings and build trust. With healthy communication, couples can approach their financial goals as a team, strengthening their bond and financial health.

4. Overcoming Financial Trauma and Negative Experiences

Financial trauma is a real thing. You may have lost a job, had to file for bankruptcy, or experienced overwhelming debt. Whatever the case may be, seeking help from a financial therapist can help address those problems. They can help you pinpoint coping strategies that will work for you. Working through this trauma will help you regain confidence and develop a healthier relationship with money.

5. Creating a Personalized Financial Wellness Plan

Another great thing a financial therapist can help you with is creating a personalized financial wellness plan. They look beyond short-term budgeting fixes and help you establish long-term wellness. A financial therapist will understand your unique goals, needs, and values. Taking a holistic approach like this encourages balance, which means your plan will fit your lifestyle, relationships, and personal growth. Most importantly, the therapist will provide accountability, helping you stay on track.

6. Learning Sustainable Financial Habits for Long-Term Success

As mentioned above, your therapist will hold you accountable for making these changes in your life to improve your finances. They will also help you learn habits to facilitate those changes. You have to create lasting, positive habits to have long-term success. Through personalized guidance, you can build habits that support both financial and emotional well-being, helping you stay resilient during financial ups and downs.

Investing in Your Financial and Emotional Wellness

When it comes to therapy, I always say it’s never a bad investment. However, tapping into the resources a financial therapist can provide you can make a huge difference. They can help you identify patterns, set realistic goals, and develop healthy habits. All of this will help you improve your financial well-being and breathe a little easier.

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1. The Stereotype

Society paints men as a symbol of strength. That’s why men are always expected to be tough, emotionless, and self-reliant. This very rigid gender role is what makes it difficult for men to acknowledge their vulnerabilities and seek help. For instance, a man might feel the need to suppress his feelings of sadness or anxiety. This is because of the fear that expressing them would make him appear weak or inadequate, especially around friends and family. To help improve men’s mental health, it’s important to encourage open communication and emotional expression. In a world striving for equality, it’s equally important for men to feel empowered to express their vulnerabilities. 

2. Men’s Mental Health Issues: Fear of Stigma

The stigma surrounding men’s mental health can be particularly daunting for them. It stops them from getting the support they need. Their fear of judgment is intense because they don’t want to be discriminated against. Sometimes, they think that social isolation can be paralyzing, too. For instance, a man might hesitate to seek therapy for fear of being labeled as something that’s not favorable to his status at work or in the community. To help break down barriers to mental health, we need to promote open conversations about it. The traditional gender roles must be challenged, and seeking help should be normalized. Encourage men to prioritize their mental well-being, and we will create a more understanding and compassionate society. 

3. Difficulty Expressing Emotions

Men’s mental health issues normally result from the suppression of their emotions. They struggle not only to express themselves but also to identify their feelings. Traditional gender roles have a big effect on discouraging men from expressing their emotions openly. This will then lead to bottled-up feelings and emotional distress that eventually become harder to deal with. To address this issue, men must be encouraged to join open discussions. It can start with family and friends. Later on, joining groups will be more beneficial as they will feel they are not alone, and it’s normal for men, too, to struggle with mental health. By creating a supportive environment where men feel safe to express their emotions, we can help improve their mental well-being. 

4. Focus on Physical Health

A study revealed that about 77% of men surveyed showed symptoms of mental health, such as stress, anxiety, or depression. However, of the same group, about 40% of men have never spoken about their mental health issues. Many men often prioritize physical health over mental health, mistakenly believing that a strong body equates to a strong mind. While exercise is undoubtedly beneficial, it’s crucial to recognize that mental well-being is equally important. Ignoring emotional distress can lead to a range of mental health issues, including depression and anxiety. To improve men’s mental health and achieve optimal well-being, it’s essential to balance physical and mental health. Adding mindfulness practices into a regular daily routine to manage stress will help. Doing yoga also aids in improving focus and enhancing the overall quality of life.

5. Avoidance of Vulnerability

Men normally avoid vulnerability because of complicated societal expectations, personal beliefs, and emotional conditioning. The traditional masculine ideal often portrays men as strong, independent, and emotionless. This stereotype can discourage men from expressing their feelings, fearing judgment or ridicule. Additionally, men may internalize negative beliefs about vulnerability, associating it with anything negative. It’s important to challenge these harmful stereotypes and promote open communication to address this issue. Encourage men to express their emotions, seek support from friends, family, loved ones, and prioritize self-care. Creating a more supportive environment will help men overcome the stigma associated with mental health and seek the help they need.

7. Misconceptions About Therapy

Men often harbor misconceptions about therapy, fearing that it stigmatizes them as weak and unstable. Little did they know that seeking therapy is a sign of strength, not weakness. At least in today’s time. It demonstrates a willingness to address mental health issues proactively and take steps towards a healthier life. Overcoming stigma on men’s mental health takes a lot of work and openness. For one, traditional gender roles have to be abolished.  Next is to encourage open conversations about mental health, debunk myths, and highlight the benefits of therapy for men. Men’s support groups will help since they can connect with others who share similar experiences and learn coping strategies. Let’s help to break down the stigma on mental health for men and foster a supportive environment where we can all encourage more men to seek the help they need.

8. Self-Medicating

Men often resort to self-medication as a coping mechanism for mental health issues. This can involve the misuse of alcohol, drugs, or other substances to numb emotional pain or escape difficult feelings. While self-medication may provide temporary relief, it can worsen underlying problems and lead to addiction, physical health issues, and further mental health complications. To help men overcome self-medication when it comes to their mental health, it’s important to address the root causes of their emotional distress. Sometimes, getting professional help is what’s causing them stress. That’s why it is important to show them our support by encouraging them to seek help from qualified professionals who can provide appropriate support and treatment.

Breaking the Silence: Men’s Mental Health

To address men’s mental health concerns, remember that they should be encouraged to prioritize their emotional well-being and seek help when needed. Additionally, mental health professionals, educators, and policymakers can play a vital role in raising awareness and supporting them. When we break down these barriers, we can create a more compassionate and understanding society where men feel more empowered to prioritize their mental health. 

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1. Salmon and Fatty Fish

Salmon is a great food to incorporate into your diet for heart health. It is high in omega-3 fatty acids. Omega-3s have a number of benefits. They have been shown to reduce inflammation, lower blood pressure, and decrease the risk of arrhythmias. Consuming salmon or other fatty fish on a regular basis can help lower cholesterol levels and prevent plaque buildup in your arteries. It’s best to eat at least two servings of fatty fish per week.

2. Leafy Green Vegetables

Leafy greens can also help your overall heart health. Spinach, kale, and Swiss chard are packed full of vitamins, minerals, and antioxidants that can help support your cardiovascular health. Leafy greens are also rich in nitrates, which help relax blood vessels, reduce blood pressure, and improve the blood flow in your body. They’re also high in fiber, which is essential for reducing cholesterol levels and maintaining a healthy weight. Making sure that you include these heart-healthy foods in your diet can reduce your risk of heart disease and stroke.

3. Whole Grains

Oats, quinoa, brown rice, and whole wheat are all great for your heart health too. These whole grains can help regular cholesterol levels by lowering LDL (bad cholesterol) while increasing HDL (good cholesterol). Whole grains also have antioxidants that can assist with inflammation and prevent the buildup of plaque in your arteries. Replacing refined grains with whole grains in your diet will help support better overall heart function. These simple swaps can make a huge difference.

4. Berries

Berries are loaded with antioxidants and polyphenols that help protect the heart from damage. On top of that, they have anthocyanins that can help reduce inflammation and oxidative stress. Regularly eating berries like strawberries, blueberries, and raspberries has also been linked to lower blood pressure and better cholesterol levels.

5. Nuts and Seeds

Nuts and seeds are jam-packed and full of healthy fats, fiber, and plant-based protein. Each of these nutrients is important for maintaining your heart health. They can help reduce inflammation, lower cholesterol, and improve blood flow. Additionally, nuts and seeds are rich in omega-3s, which we mentioned previously can help reduce your risk of heart disease.

6. Avocados

Avocados are another great way to lower bad cholesterol. Adding them to your diet can help you regulate your blood pressure and support your overall heart health. On top of that, their high fiber content also supports digestive health, making them a well-rounded option for any heart-healthy diet. There are so many ways to enjoy avocados too, making them a tasty way to improve your heart health.

Making Changes to Support Better Heart Health

After I realized that I needed to make some changes in my diet to improve my heart health, I did research to see what heart-healthy foods were the best. These six foods can make a difference in your overall health, from reducing inflammation to improving your blood pressure and cholesterol. Making these small changes can prove to make a huge difference in your overall health. Your heart will thank you!

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1. Not Getting Quality Sleep

The quality of the sleep you get is a huge factor in how you feel throughout the day. Even though you might be spending enough hours in bed, you might still feel tired if the quality of your sleep is poor. If your sleep is interrupted or light, it can lead you to feel tired. Underlying issues like sleep apnea can also prevent you from reaching deep sleep.

To improve the quality of your sleep, try maintaining a consistent bedtime routine. Avoid screens at least one hour before you lay down and keep your room dark and cool. On top of that, other factors might help you get better sleep. You should consider reducing your caffeine and alcohol intake and participating in regular exercise. All of this can make a difference in how you sleep. If you have made these changes and continue to struggle to get good sleep, it may be worth bringing up with your doctor.

2. Poor Diet Choices

Your diet can impact a number of things about your health. If you feel tired all the time, what you eat could play a significant role in your energy levels. Diets that are high in sugar and refined carbs can cause spikes in energy that are followed by crashes. This leads you to feel more fatigued. Not getting enough vitamins and proteins can also cause you to feel overly tired.

Focusing on maintaining a well-balanced diet can make a huge difference. Limit processed foods and opt for natural sources of energy rather than relying on caffeine. You should also make hydration a priority. Even mild dehydration can make you feel tired.

3. Chronic Stress

Ongoing stress will literally drain the life out of you. Being stressed out will trigger the body’s “fight or flight” response, releasing stress hormones like cortisol. Over time, this can impact your quality of sleep, focus, and energy. On top of that, constant stress can make you more prone to fatigue-related conditions like anxiety and depression.

The key to combating this is finding effective ways to manage your stress. Meditation has proven to be helpful in reducing stress. Exercise is also known to be effective. Even just engaging in hobbies that you enjoy can help counter the effects of stress. Recognizing that your stress levels are a factor in how you feel day to day can help you take steps to manage it and eventually improve your overall energy.

4. Lack of Physical Activity

As mentioned previously, exercise can play a significant role in your ability to manage stress and get a good night’s sleep. Physical activity boosts circulation and releases energy-boosting hormones. This will help keep you alert and energized throughout the day.

If you aren’t getting regular exercise, you will likely feel sluggish and get exhausted easily. Look for ways to build physical activity into your day. You might consider going on a morning walk, getting a short workout in, or just taking breaks to stretch. These small changes can make a difference in your energy levels over time.

5. Underlying Health Conditions

Unfortunately, feeling tired all the time can be a sign of underlying health conditions as well. You might have anemia, thyroid issues, or a sleep disorder. Fatigue is a common symptom of many of these conditions. Anemia, for example, means that your body doesn’t have enough healthy red blood cells to carry oxygen, leading to a constant feeling of exhaustion.

If you’ve made lifestyle changes and you aren’t seeing any positive change, it might be time to speak with a healthcare professional. They will be able to assess you for underlying problems. Identifying and treating any health problems can help you get your energy back and improve your well-being.

Take Charge of Your Energy Levels

Feeling tired all the time can be frustrating. However, getting a better understanding of the cause behind your exhaustion can help you make positive changes in your life. Addressing some of the issues mentioned here can provide you with a significant boost to your energy. It’s also good to remember that you should feel comfortable talking about these concerns with your healthcare provider as well. Not only can they test you for underlying conditions, but they can provide you with some insight into why you might be so fatigued. With a proactive approach, you can get back to living your best life.

The post 5 Reasons You Are Tired All the Time appeared first on Kellys Thoughts On Things.

1. BMI Is Problematic

Body mass index was developed in 1832 by a Belgian mathematician called LAJ Quetelet. No wonder the calculation seems antiquated! There are several issues with BMI being used as a predictor of health risks. First, only height and weight are accounted for. Someone who is 6′ tall could be the same weight as someone who is 5’3″ tall, and only the shorter person will deemed overweight or obese. Additionally, BMI would categorize many athletes as being overweight. As you may know, muscle weighs more than fat.

2. BMI Doesn’t Account for Age

BMI only uses height and weight to calculate health. Both age and sex are incredibly important to consider when determining a healthy weight. Especially for children and teenagers, the World Health Organization has developed an additional growth scale to accompany BMI. Children’s and teen’s weight are categorized using percentiles and not the standard BMI numbers. Essentially, using BMI someone who is 20 years old is being compared to someone who is 75 years old with no distinction.

3. BRI Uses Waist Circumference

If a doctor is measuring your BRI, you most likely will be measured with a measuring tape around your midsection and hips. It is then calculated using your height and weight. Current data shows that holding visceral fat in this area puts us at the most risk for disease now and in the future. By looking at body fat distribution, doctors can get a better picture of overall health. This is problematic because older adults typically lose muscle mass, so an overweight BMI in someone who is older may actually be healthier

4. BRI Eliminates Healthy Obesity

One major criticism of BMI is that many people fall into the ‘healthy obesity’ category. Where although a person’s BMI is over the normal range, they are in fact healthy. For me, this has always been the case. This can be problematic when BMI alone is used as a precursor for approval for surgeries or procedures and overall health is not considered. BRI eliminates this category and instead calculates risk factors on more concrete data.

5. BRI Accounts for Female Body Composition

BRI distinguishes between men and women. Typically, women tend to have a higher BRI value compared to men. Especially if women have had children or are menopausal. Essentially, a higher BRI value is considered normal for women than for men. So, essentially don’t be afraid if you have a midsection ladies, your BRI will be adjusted.

6. Neither Factor in Important Data

Both body mass index and body roundness index ignore things like health history, ethnicity, and race. These attributes are important to gaining a clearer picture of your health. For example, people of Asian or Middle Eastern descent may be at high risk of metabolic diseases like diabetes even with lower BMIs or BRIs. Are these numbers too simplistic?

Will BRI Replace BMI?

So, will your doctor calculate your BRI at your next visit? It may be too soon to tell if BRI will replace BMI universally. To be fair, BMI only became popular in the mid-20th century with actuaries. Actuaries wanted to describe populations to determine things like risk and life insurance coverage. Today, some doctors write off patients with a higher or lower BMI as needing to gain or lose weight to improve their health. Instead, we need to push for a more robust way to calculate health. BRI might be a step in the right direction. What do you think?

The post Forget BMI—Here’s Why The Body Roundness Index Is The New Measure of Health appeared first on Kellys Thoughts On Things.

1. Make Schedule Adjustments Before You Leave

Here’s a game changer: start preparing your body before you even pack your bags. Think of it like training for a marathon, but way easier. Each night, adjust your bedtime by 15 minutes closer to your destination’s schedule. While you’re at it, start eating meals closer to the times you’ll be eating at your destination. Skip that tempting late-night coffee and maybe pass on those evening cocktails too. Your body loves routine, so give it time to adapt gradually. Water becomes your new best friend during this prep week, so keep that water bottle handy. The best part? When you finally land, your body will already be halfway adjusted.

2. Turn Your Flight Into Recovery Time

Your time in the air can make or break your jet lag battle. Pack your carry-on like a pro with comfy clothes, an eye mask, and those lifesaving noise-canceling headphones. Nobody wants to feel like a pretzel after a long flight, so move around whenever you can. A quick stroll to the bathroom or some seated stretches work wonders. Want to totally ace your flight? Set your watch to your destination time as soon as you board and eat according to that schedule. Skip the wine cart and stick with water. Your skin will stay hydrated, and your body will adjust faster.

3. Let the Sun Be Your Guide

Sunlight is like magic for beating jet lag. Your body responds to natural light like a flower blooming in spring. When you land, get outside as much as possible during daylight hours. Have your morning coffee on a sunny terrace or take a leisurely walk through a local park. Even on cloudy days, natural light helps reset your internal clock. Think of sunshine as nature’s energy drink but without the jitters or crash later. Your body will naturally start feeling sleepy at the right times, making nighttime rest much easier.

4. Nail Your First Day Game Plan

Smart travelers know the first day sets the tone for the entire trip. Try to book flights that land in the late afternoon or early evening. This way, you only need to power through a few hours before bedtime. Feel like you’re about to collapse? A quick power nap (set that alarm for 20 minutes max!) can help but don’t get too cozy. Keep yourself busy with easy activities like window shopping or finding a cute cafe. Save the intense museum tours and mountain climbing for later in your trip. Remember, you’re aiming for the sweet spot between active and exhausted.

5. Make Your Hotel Room Sleep Central

Getting good sleep in a new place can be tricky, but a few smart moves make all the difference. Ask for a quiet room away from the ice machine and elevator dance party. Pack some lavender essential oil or your favorite sleep tea to create your personal relaxation zone. Keep your room cool like a cozy cave, around 65 to 68 degrees. Bringing small comforts from home, like your favorite pillowcase or that perfect sleep mask, can transform an unfamiliar room into your sleep sanctuary.

Your Roadmap to Feeling Fantastic

Think of beating jet lag like solving a puzzle where all the pieces are sleep, light, and timing. Download a jet lag calculator app to create your game plan. Remember, preparing ahead works so much better than trying to fix jet lag after it hits. If you follow these tips, trust us, you won’t miss that bus tour!

The post Keep That Bus Tour Reservation: 5 Sure Fire Ways To Kick Jet Lag appeared first on Kellys Thoughts On Things.