Wellness – RateMDs Health News https://www.ratemds.com/blog Doctors You Can Trust Tue, 12 Feb 2019 09:00:02 +0000 en-US hourly 1 https://wordpress.org/?v=4.8.2 3 Methods That Are Reducing Suicide Rates https://www.ratemds.com/blog/three-methods-reducing-suicide-rates/ Sun, 27 Jan 2019 09:00:03 +0000 https://www.ratemds.com/blog/?p=184156 Suicide is the the second leading cause of death for Canadian young adults and the third leading cause for those between the ages of 30 and 44. It can be the dire result of a number of complex factors – mental illness, addiction, poor health, isolation, job loss, and more – making encompassing solutions difficult to come by. “For decades, researchers across the globe have been investigating whether there is more that we can do to reduce suicide deaths,” says British TV personality Dr. Xand van Tulleken. “It is a hugely complex task, but there are glimmers of hope.” Safety

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Suicide is the the second leading cause of death for Canadian young adults and the third leading cause for those between the ages of 30 and 44.

It can be the dire result of a number of complex factors – mental illness, addiction, poor health, isolation, job loss, and more – making encompassing solutions difficult to come by.

“For decades, researchers across the globe have been investigating whether there is more that we can do to reduce suicide deaths,” says British TV personality Dr. Xand van Tulleken. “It is a hugely complex task, but there are glimmers of hope.”

Safety nets

Maybe the simplest solution, is proving to be most effective: by installing nets under bridges, fewer people fall fatal to suicides.

Experts say if desperate people can’t take their lives by jumping from a structure, it’s unlikely they’ll find an alternative method. The net can save tons of lives, even if they’re not being directly used.

suicide

“Studies have shown that when nets or barriers have been installed on [bridges], they have dramatically reduced the number of deaths by suicide — not only in that location but in the surrounding area as a whole,” van Tulleken says.

A.I. and machine learning

With the rise of A.I. and machine learning, we may be able to predict who’s at risk of suicide, and providing support before things escalate.

Unfortunately, no single factor, or small group of factors, can predict who will attempt or die from suicide “[any] better than a coin flip,” says Dr. Joe Franklin of Florida State University.

Related: How to Get Help for Your Depression

The rapidly progressing machine learning stands the best chance at this in the future thanks to its infinite amount of data it processes in seconds; Franklin’s research team uses Americans’ health records and machine learning algorithms to analyze up to 800 factors at a time, creating a prediction model with strong success.

“We’re able to predict both non-fatal suicide attempts and suicide death with about 90 per cent accuracy, a few years before it happens,” Franklin says.

Ask patients if they have suicidal thoughts

Another solution on the simple side, which has reduced suicides by 80 per cent for patients served by one Michigan health-care provider, is asking people directly if they have suicidal thoughts.

The Henry Ford Health System’s “zero suicides” initiative is straightforward: doctors ask every patient that comes in, regardless of what health issue they visited the clinic for, if they have had suicidal thoughts.

“Our suicide rate decreased by 80 per cent, and we even had some years where it was zero,” says Dr. Cathrine Frank, one of the program’s founders. “If we change the way we think about health care, we can prevent suicides.”

Photo Credit: Sergey Edentod/Shutterstock.com; Aipon/Shutterstock.com

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Why You Feel Anxious After Drinking Alcohol https://www.ratemds.com/blog/feel-anxious-drinking-alcohol/ Mon, 14 Jan 2019 09:00:06 +0000 https://www.ratemds.com/blog/?p=184031 Many symptoms of a hangover – fatigue, headaches, nausea – are apparent and gross, but some, like anxiety, are common yet not talked about. ‘Hangxiety’, as it’s called, can be intense mood changes felt the day after drinking. Why does it happen? As the body eliminates alcohol from your system, two things are happening: Your blood sugar drops due to your body diverting energy to excreting booze, rather than maintaining healthy glucose levels, and inflammation kicks in. The latter is linked to mood changes and memory issues. An upswing in inflammatory chemicals affects your nervous system; low blood sugar leads

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Many symptoms of a hangover – fatigue, headaches, nausea – are apparent and gross, but some, like anxiety, are common yet not talked about.

Hangxiety’, as it’s called, can be intense mood changes felt the day after drinking. Why does it happen?

As the body eliminates alcohol from your system, two things are happening: Your blood sugar drops due to your body diverting energy to excreting booze, rather than maintaining healthy glucose levels, and inflammation kicks in. The latter is linked to mood changes and memory issues.

alcohol-anxiety

An upswing in inflammatory chemicals affects your nervous system; low blood sugar leads to feelings of nervousness, studies suggest.

Plus, there’s something to be said about the well-known side effect of alcohol lowering your inhibitions, which can increase anxiety when you’re rethinking (or trying to remember) you actions from the night before.

Related: Top 5 Warnings Signs it Could be Anxiety

If you’re constantly feeling hangxiety, try limiting yourself to a couple of drinks a night, and spread them out with some water in between.

Photo Credit: Rawpixel.com/Shutterstock.com; TORWAISTUDIO/Shutterstock.com

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What to do When You Can’t Sleep, According to Sleep Experts https://www.ratemds.com/blog/cant-sleep-according-sleep-experts/ Thu, 03 Jan 2019 09:00:33 +0000 https://www.ratemds.com/blog/?p=183960 If you’re having difficulty getting shuteye, don’t resort to counting sheep or staring into your smartphone. Just follow these tips from leading sleep experts that’ll put you to sleep faster than watching the first 30 minutes of The Postman. Don’t panic! “When I have trouble falling asleep, it’s usually because I have something on my mind about work or my kids. Most importantly, I avoid getting upset about being awake—usually what’s on my mind is important. One advantage of being a ‘sleep expert’ is that I know I will eventually get sleepy enough to fall asleep, so I don’t get

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If you’re having difficulty getting shuteye, don’t resort to counting sheep or staring into your smartphone.

Just follow these tips from leading sleep experts that’ll put you to sleep faster than watching the first 30 minutes of The Postman.

Don’t panic!

“When I have trouble falling asleep, it’s usually because I have something on my mind about work or my kids. Most importantly, I avoid getting upset about being awake—usually what’s on my mind is important. One advantage of being a ‘sleep expert’ is that I know I will eventually get sleepy enough to fall asleep, so I don’t get too worked up about being awake at night on occasion.”

—Jennifer L. Martin, PhD, associate professor of medicine at UCLA

“It is rare for me to struggle to fall asleep, but when I do, I’ve grown to love it. What’s not to love? I’m in a really comfortable place, it’s quiet, nobody is texting or calling me, no arguing children, no list of home repairs to deal with, just relaxing in the dark with my thoughts. If sleep seems to be a little elusive, I use the time to figure out fun places to go on vacation or plan something to do for my wife’s birthday. In short, when it comes to not being able to fall asleep, despite my profession, I honestly don’t give a damn, and that is precisely why I never have an issue sleeping. People fear not sleeping, but it’s really an irrational fear, since everyone sleeps.”

W. Chris Winter, MD, president of Charlottesville Neurology and Sleep Medicine and author of The Sleep Solution

sleep-health

Relaxing thoughts

“I rarely have trouble falling asleep. However, on occasion, particularly if I have something on my mind, I will get into bed and not fall asleep because my mind is in overdrive. Once I recognize this, I will start by trying to distract myself with relaxing thoughts and images—a favorite vacation with my family is a good one!”

—Ilene M. Rosen, MD, president of the American Academy of Sleep Medicine and program director of the University of Pennsylvania Sleep Fellowship

Employ breathing exercises

“If there are nights where I have difficulty falling asleep, I will do a very simple relaxation technique called diaphragmatic breathing. Diaphragmatic breathing can be used when the brain is going a mile a minute and you feel distracted from falling asleep. I typically do this lying down. I breathe in slowly and deeply counting 1, 2, 3, 4, and then exhale slowly counting 5, 6, 7, 8. With practice, this can help you relax and prevent the pesky racing thoughts from interfering with your sleep.”

Mark Muehlbach, PhD, staff clinician and director at the Clayton Sleep Institute Clinics and Insomnia Center and co-director of the CSI Research Center

Related: Which Sleeping Position is Best for a Good Night’s Sleep?

Don’t rule out an underlying issue

“If I can’t fall asleep and it’s been more than 30 minutes or so, then I get up and figure out what is the problem. Is it my restless legs syndrome acting up? If so, I will put a blanket and pair of fluffy, loose, fleecy socks in the clothes dryer for five to 10 minutes to help me warm up so I can calm my legs and feet down.”

—Shalini Paruthi, MD

Photo Credit: namtipStudio/Shutterstock.com; Twin Design/Shutterstock.com

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4 Drinks To Soothe A Sore Throat https://www.ratemds.com/blog/4-drinks-soothe-sore-throat/ Mon, 10 Dec 2018 09:00:18 +0000 https://www.ratemds.com/blog/?p=183608 Winter’s here, meaning runny noses, dry faces, and scratchy throats. To clear a sore, itchy throat of mucus and general discomfort, try these four warm herbal drinks to get relief: Turmeric Milk Drinking a cup of hot milk combined with half teaspoon of turmeric can soothe a red and angry throat. You can also add ghee to your beverage, which is a form of butter, that’ll melt and coat your throat for extra relief. Chamomile Tea The well-known healing properties of chamomile tea have been used for a multitude of medical purposes, and soothing a scratchy, sore throat is no

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Winter’s here, meaning runny noses, dry faces, and scratchy throats.

To clear a sore, itchy throat of mucus and general discomfort, try these four warm herbal drinks to get relief:

Turmeric Milk

Drinking a cup of hot milk combined with half teaspoon of turmeric can soothe a red and angry throat. You can also add ghee to your beverage, which is a form of butter, that’ll melt and coat your throat for extra relief.

Chamomile Tea

tea-for-sore-throats

The well-known healing properties of chamomile tea have been used for a multitude of medical purposes, and soothing a scratchy, sore throat is no different. It’s also helpful in getting a better sleep, and to avoid those harsh coughs that keep you up at night. Its anti-bacterial and anti-viral properties combat infection and bacteria as well, which may help further reduce pain and discomfort.

Related: What’s the Best Way to Brew Tea?

Ginger-Cinnamon-Licorice Tea

This trifecta incorporates two part ginger, two parts cinnamon, and three parts licorice or mulethi. Add a teaspoon of the herbal blend to a cup of water for about five to 10 minutes before drinking; drink up to three times a day, depending on your throat’s condition.

Ginger Tea

Ginger makes another appearance on this list, thanks to its anti-bacterial and anti-inflammatory properties that can relieve throat pain. You simply add ginger to your usual cup of milk tea, or better yet, add grated ginger to boiling water, and let it soak in all that soothing goodness. Adding honey boosts taste and nutrition, too.

Photo Credit: Gorenkova Evgenija/Shutterstock.com; CLICKMANIS/Shutterstock.com

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This Yoga Flow Will Calm Holiday Stress and Keep you Centered https://www.ratemds.com/blog/yoga-flow-will-calm-holiday-stress-keep-centered/ Fri, 30 Nov 2018 09:00:51 +0000 https://www.ratemds.com/blog/?p=183498 With all the extra social commitments and gift shopping battles, the holidays can be the most stressful time of the year. But they don’t have to be super stressful. By consciously making time to rest and recharge, you can stay cool and appreciate all the joy from this time of year. One way to chill out? Follow this simple yoga flow routine created by Chelsea Jackson Roberts, PhD, a certified yoga instructor and founder of the Yoga, Literature, and Art Camp for Teen Girls at Spelman College Museum of Fine Art. “This is the perfect flow to open your heart

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With all the extra social commitments and gift shopping battles, the holidays can be the most stressful time of the year.

But they don’t have to be super stressful. By consciously making time to rest and recharge, you can stay cool and appreciate all the joy from this time of year.

One way to chill out? Follow this simple yoga flow routine created by Chelsea Jackson Roberts, PhD, a certified yoga instructor and founder of the Yoga, Literature, and Art Camp for Teen Girls at Spelman College Museum of Fine Art.

“This is the perfect flow to open your heart and find your center,” she says. So, follow along and get your Namaste on.

Mountain Pose

calm-yoga-mountain-pose

Stand tall with your shoulders down and back, with palms together at the center of your chest. Ground down into all four corners of your feet, and with your eyes closed, inhale through your nose, and exhale through your mouth.

Upward Salute

calm-yoga-upward-salute

Bring your arms up while inhaling, and reach through your fingertips. Exhale and extend your arms around the back of your body, all while outwardly rotating shoulders to stretch and open your chest. Interlock your fingers behind your lower back, and then inhale while lifting to your chest’s center and pressing your knuckles toward the ground.

Chair Pose

calm-yoga-chair-pose

On your next inhale, release your hands and sweep them as up as you lower your hips back and down. Allow your arms to lift; power up your quads and press through all four corners of your feet. Then, draw your shoulder blades into your upper back while reaching elbows toward ears. Draw your tailbone to the floor; remember to keep your lower back nice and long.

Photo Credit: George Rudy/Shutterstock.com

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5 Ways to Make an Average Day, A Healthy One https://www.ratemds.com/blog/5-ways-make-average-day-healthy-one/ Fri, 09 Nov 2018 09:00:56 +0000 https://www.ratemds.com/blog/?p=183269 Tired of feeling groggy and need motivation in the morning to have a healthy & happy day? Try these five tips to make any average day into a healthy one: Set your alarm 5-10 minutes early, and start your day off stretching! Get out of bed and get into a few yoga poses so you’re feeling energized with the blood pumping. You can even look out the window for a moment of serenity before your hectic day begins. This is manageable for even the grumpiest of non-morning people! Ensure your breakfast contains protein before you walk out the door. Studies

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Tired of feeling groggy and need motivation in the morning to have a healthy & happy day?

Try these five tips to make any average day into a healthy one:

  • Set your alarm 5-10 minutes early, and start your day off stretching! Get out of bed and get into a few yoga poses so you’re feeling energized with the blood pumping. You can even look out the window for a moment of serenity before your hectic day begins. This is manageable for even the grumpiest of non-morning people!
  • Ensure your breakfast contains protein before you walk out the door. Studies suggest children score better in class if their day starts with a protein-rich breakfast, so the same can be applied to those gigantic older kids (adults) and their work life.

healthy-breakfast

  • If you’re a desk jockey, remember to regularly rest your eyes and shoulders. Take frequent breaks away from the computer screen – studies say every 20 minutes is optimal – to rest your eyes and brain. Turn away from the screen or go for a walk around the office.
  • Read things that are unrelated to your work, even if it’s only 10-15 minutes. Then, share what you’ve read with a colleague or friend. Relaying what you read to another person is a good memory test, and everyone could use a little help with their memory as we age. Being unrelated to your work or something you do on the regular is also good with this ‘brain fertilization’.
  • Workout while you’re watching TV! Every show has commercials, so get up and do push-ups, hold a plank for the entire commercial break, or even get the jumping jacks going to sneak some extra cardio into your day.

Photo Credit: oatawa/Shutterstock.com; Foxys Forest Manufacture/Shutterstock.com

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Be Mindful of These Common Hygiene Mistakes https://www.ratemds.com/blog/mindful-common-hygiene-mistakes/ Sun, 14 Oct 2018 09:00:43 +0000 https://www.ratemds.com/blog/?p=182971 Poor hygiene not only makes us more susceptible to illness, but affects our social and professional lives. Therefore maintaining hygiene is important if you want to preserve your physical and social livelihood. But even the neatest clean freaks make these following common hygiene mistakes, which you should be mindful of avoiding: Wearing shoes without socks Wearing shoes without socks is supposed to be the fashion antithesis of sandals with socks, but it unfortunately has a downside. “On average your feet will sweat half a pint a day; that’s a lot to be pouring out straight into your shoe without it

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Poor hygiene not only makes us more susceptible to illness, but affects our social and professional lives.

Therefore maintaining hygiene is important if you want to preserve your physical and social livelihood.

But even the neatest clean freaks make these following common hygiene mistakes, which you should be mindful of avoiding:

Wearing shoes without socks

shoe-without-socks-hygiene

Wearing shoes without socks is supposed to be the fashion antithesis of sandals with socks, but it unfortunately has a downside.

“On average your feet will sweat half a pint a day; that’s a lot to be pouring out straight into your shoe without it being absorbed by a sock,” says Emma Stevenson from the College of Podiatry, England.

Not only will your feet stink, you’ll be prone to blisters and even fungal infections. If you really can’t stand socks, consider investing in some ‘invisible socks’. Stevenson also suggests putting dry tea bags in your shoes overnight to lap up any excess sweat.

Not cleaning your makeup brushes

You clean your face with makeup brushes, meaning all that dirt, dead skin cells, and bacteria have all piled into those fine bristles. Besides ruining your makeup job, uncleaned brushes can make your face more prone to breakouts, infections, and blemishes.

These consequences only get more dire when you share brushes with friends. It’s a friendly gesture…assuming you want higher risks of staph infections, pink eyes, and other facial problems.

Related: Why Do Scientists Want to Ban the Global Hazard known as Glitter?

Using Q-Tips to remove ear wax

It feels great, but you shouldn’t be cotton swabbing your ears with Q-Tips. They can damage the canal or ear drum, risking temporary or permanent hearing loss.

‘I need a solution to my ear wax though,’ you might be thinking, and the good news is you can just leave it alone. Dr. Robert Shmerling from the Beth Israel Deaconess Medical Center says a normal amount of wax is needed to moisturize and prevent contaminants from reaching your inner ear.

Photo Credit: Antonio Guillem/Shutterstock.com; Helder Almedia/Shutterstock.com

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Taraji P. Henson Has Founded This New Mental Health Association for African Americans https://www.ratemds.com/blog/taraji-p-henson-founded-this-new-mental-health-association-for-african-americans/ Wed, 03 Oct 2018 09:00:01 +0000 https://www.ratemds.com/blog/?p=182864 The foundation will provide support to nonprofit organizations, and work to eliminate stigma. It’s inescapable: mental health issues affect people from all walks of life. According to the Health and Human Services Office of Minority Health African Americans face a heavier load when it comes to suffering from serious some conditions. African Americans are 20% more likely to experience serious mental health problems such as PTSD, depression and suicide. Why? A lot of this can be linked to a lack of access to the right supportive resources in many communities that can effectively prevent and treat mental illness. The gap

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The foundation will provide support to nonprofit organizations, and work to eliminate stigma.

It’s inescapable: mental health issues affect people from all walks of life. According to the Health and Human Services Office of Minority Health African Americans face a heavier load when it comes to suffering from serious some conditions.

African Americans are 20% more likely to experience serious mental health problems such as PTSD, depression and suicide.

Why? A lot of this can be linked to a lack of access to the right supportive resources in many communities that can effectively prevent and treat mental illness. The gap has also been attributed to the increased exposure to violence some African Americans face. Systemic problems such as the continual stresses of living in poverty, also come into play.

Related: It’s Suicide Prevention Week: Know the Signs

So, where’s the good? Actress Taraji P. Henson has just launched The Boris Lawrence Henson Foundation. It’s a nonprofit organization formed to encourage African-Americans to talk about mental health issues. The Foundation’s vision is to “eradicate the stigma around mental health issues in the African-American community.

Henson says she started the idea in memory of her father, who suffered from mental health issues for years following his time spent serving in the American military in Vietnam. The actress says she is hoping to help others break the cycle of mental illness.

For more on the organization, click here.

Photo credits: Diego Cervo/Shutterstock.com

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The Mantras Top Health Influencers Live By https://www.ratemds.com/blog/mantras-top-health-influencers-live/ Fri, 14 Sep 2018 09:00:26 +0000 https://www.ratemds.com/blog/?p=182641 If you’re looking for a saying to help you get through a tough week or for a spark of inspiration, these four health and wellness influencers shared the mantras they live by. These are the phrases top health influencers Kirby Koo, Marti Gold Cummings, Elyse Fox, and Will Ahmed rely on to keep on trucking and focus on their goals. Kirby Koo  “Help yourself, and you will help the world.” Koo says the phrase aligns with her ideology that everything begins and ends with each individual person. There’s something very consoling about that. Marti Gold Cummings  “I am determined, and

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If you’re looking for a saying to help you get through a tough week or for a spark of inspiration, these four health and wellness influencers shared the mantras they live by.

These are the phrases top health influencers Kirby Koo, Marti Gold Cummings, Elyse Fox, and Will Ahmed rely on to keep on trucking and focus on their goals.

health-mantras

Kirby Koo 

“Help yourself, and you will help the world.”

Koo says the phrase aligns with her ideology that everything begins and ends with each individual person. There’s something very consoling about that.

Marti Gold Cummings 

“I am determined, and I am afraid of nothing.”

Every decision we make in life is our own, Cummings explains, and we should be determined to follow through with the choices we make. Our decisions are a product of our own actions, and we can’t be afraid to face them, she adds. Her mantra also reminds her of her self-worth.

“I use that mantra to let myself know that I am worthy, I am loveable, and I am capable of giving and receiving love,” Cummings says.

Related: Has Social Media Made Healthy Eating ‘Cool’?

Elyse Fox 

“Everything will happen when it’s supposed to happen.”

Everyone’s been in a situation where they’ve followed a foolproof plan, only for it to unexplainably crumble.

“I can either take it out on myself or I can just say, ‘You know what, maybe this wasn’t the right time, maybe this wasn’t the right day, maybe tomorrow will be better,’” Fox says.

Will Ahmed 

“Find balance.”

Living in stressful times requires us to understand our stressors, and offset them with actions that make us calm. Exercise, meditation, and napping are three calming activities Ahmed recommends.

Photo Credit: Chinnapong/Shutterstock.com; Luna Vandoorne/Shutterstock.com

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The 10-Minute Newbie Yogi Workout https://www.ratemds.com/blog/10-minute-newbie-yogi-workout/ Tue, 04 Sep 2018 09:00:42 +0000 https://www.ratemds.com/blog/?p=182536 Regardless of your age or size, yoga is one of the more accessible workouts for fitness greenhorns, even if you think a ‘yogi’ is a cartoon bear. There are tons of styles that can fit a range of needs – vinyasa, restorative, bikram, and the list goes on. And of course it has a bunch of health benefits associated with it, both physical and mental. But even the simplest session will require some form of guidance. Fortunately, all you’ll need is a mat, an internet connection, and 10 minutes of free time to get your yoga routine going with the

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Regardless of your age or size, yoga is one of the more accessible workouts for fitness greenhorns, even if you think a ‘yogi’ is a cartoon bear.

There are tons of styles that can fit a range of needs – vinyasa, restorative, bikram, and the list goes on. And of course it has a bunch of health benefits associated with it, both physical and mental.

But even the simplest session will require some form of guidance. Fortunately, all you’ll need is a mat, an internet connection, and 10 minutes of free time to get your yoga routine going with the video above from Atlanta-based yoga instructor Jaimee Ratliff. It’s perfect for newbie and seasoned yogis who want to revitalize their muscle, joint, and organ health, or to improve muscle tone, circulation, flexibility, and posture that all comes with the popular exercise trend.

Namaslay, y’all.

Photo Credit: F8 Studio/Shutterstock.com

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