The amount of sleep a person needs depends on many things, including their age. In general:
• Infants (ages 0-3 months) need 14-17 hours a day.
• Infants (ages 4-11 months) need 12-15 hours a day
• Toddlers (ages 1-2 years) need about 11-14 hours a day.
• Preschool children (ages 3-5) need 10-13 hours a day.
• School-age children (ages 6-13) need 9-11 hours a day.
Experts say that if you feel drowsy during the day, even during boring activities, you haven't had enough sleep.
CONTINUING FROM PAGE 2
• Teenagers (ages 14-17) need about 8-10 hours each day.
• Most adults need 7 to 9 hours, although some people may need as few as 6 hours or as many as 10 hours of sleep each day.
• Older adults (ages 65 and older) need 7-8 hours of sleep each day.
• Women in the first 3 months of pregnancy often need several more hours of sleep than usual.
But experts say that if you feel drowsy during the day, even during boring activities, you haven't had enough sleep.
Signs you aren't getting enough sleep go beyond being tired:
SLEEP DEPRIVATION AND SLEEP DEBT
The amount of sleep a person needs goes up if they’ve missed sleep in previous days.
If you don’t have enough, you’ll have a "sleep debt," which is much like being overdrawn at a bank.
We may get used to a schedule that keeps us from getting enough sleep, but our judgment, reaction time, and other functions will still be off.
Eventually, your body will demand that you start to repay the debt.
We don't really adapt to getting less sleep than we need.
We may get used to a schedule that keeps us from getting enough sleep, but our judgment, reaction time, and other functions will still be off.
WHY YOU NEED REM SLEEP AND DEEP SLEEP
There are four stages of sleep, based on how active your brain is. The first two are light.
Stage three is “deep sleep,” when your brain waves slow
down and it’s harder for you to wake up. During these periods, your body repairs tissues, works on growth and development, boosts your immune system, and builds up energy for the next day.
Rapid eye movement (REM) sleep, or stage R, usually starts about 90 minutes after you fall asleep. Brain activity increases, your eyes dart around quickly, and your pulse, blood pressure, and breathing speed up. This is also when you do most of your dreaming.
REM sleep is important for learning and memory. It’s when your brain handles information you’ve taken in
during the day and stores it in your long-term memory.
SIGNS OF SLEEP DEPRIVATION
Common signs that you haven’t gotten enough sleep include:
• Feeling drowsy or falling asleep during the day, especially during calm activities like sitting in a movie theater or driving
more impaired than somebody who got enough rest.
• Falling asleep within 5 minutes of lying down
• Short periods of sleep during waking hours (microsleeps)
• Needing an alarm clock to wake up on time every day
• Feeling groggy when you wake up in the morning or throughout the day (sleep inertia)
• Having a hard time getting out of bed every day
• Mood changes
• Forgetfulness
• Trouble focusing on a task
• Sleeping more on days when you don’t have to get up at a certain time
• How to Know if You’re Getting Enough Sleep
• To find out
whether you’re getting enough sleep at night, ask yourself:
• Do you feel healthy and happy on your current sleep schedule?
• Do you feel like you get enough sleep to be productive?
• Do you ever feel sleepy when going about your day?
• Do you rely on caffeine to get through the day?
• Is your sleep schedule fairly regular, even on weekends?
• The Effects of Sleep Deprivation
TOO LITTLE SLEEP CAN CAUSE:
• Memory problems
• Feelings of depression
• Lack of motivation
• Iritability
• Slower reaction times
• A weakened immune system, raising your chances of getting sick
• Stronger feelings of pain
• Higher chances of conditions like high blood pressure, diabetes, heart attack, or obesity
• A lower sex drive
CONTINUING FROM PAGE 4
• Wrinkled skin and dark circles under your eyes
• Overeating and weight gain
• Trouble solving problems and making decisions
• Bad decisionmaking
• Hallucinations
Studies make it clear that sleep deprivation is dangerous.
People who missed some sleep before getting into a driving simulator or doing a hand-eye coordination task perform as badly as or worse than people who had been given alcohol.
Sleep deprivation also changes how alcohol affects your body. If you drink while you’re tired, you’ll be more impaired than somebody who got enough rest.
Driver fatigue caused about 83,000 car accidents between 2005 and 2009 and 803 deaths in 2016, according to the National Highway Traffic Safety Administration.
Some researchers say the numbers are actually much higher. Since drowsiness is the brain's last step before falling asleep, driving while drowsy can -- and often does -- lead to disaster. Stimulants like caffeine can’t stop the effects of severe sleep deprivation.
Avoid bright lights, large meals, caffeine, and alcohol before bed.
The National Sleep Foundation says you’re probably too drowsy to drive safely if you:
• Have trouble keeping your eyes focused Can't stop yawning
• Can't remember driving the past few miles
• Are daydreaming and have wandering thoughts
• Have trouble holding your head up
• Are drifting in and out of lanes
HOW TO GET THE SLEEP YOU NEED
Healthy habits can help you sleep better and longer.
GIVE YOURSELF TIME TO SLEEP.
A busy schedule can make it hard to get a good night’s sleep.
KEEP A SLEEP SCHEDULE.
Go to bed and get up at the same time every day, even on weekends.
CREATE A SLEEP SANCTUARY.
Keep your bedroom dark, quiet, and at a comfortable temperature. Use it only for sleep, sex, and quiet activities like reading. Don’t bring in electronic screens like TVs or cell phones.
HAVE A BEDTIME ROUTINE.
Avoid bright lights, large
meals, caffeine, and alcohol before bed. Try things to help you relax, like a hot bath.
EXERCISE.
Get about 30 minutes a day, at least 5 hours before bed.
NAP IF YOU MUST.
Aim for no more than 30 minutes so you don’t wake up groggy or mess up your sleep schedule.
DON’T FORCE IT.
If you find yourself lying awake, get up and do something quiet, like reading, until you feel sleepy. Journaling may put nagging thoughts to bed.
TALK TO YOUR DOCTOR.
A medical condition might be causing your sleep problems. ◙
SOURCE: WEBMD.COM
WHAT IS GASLIGHTING?
Lately, everyone from politicians to celebrities seem to be talking about gaslighting.
But what is it? The term is often used incorrectly to describe any argument someone doesn't agree with.
But real gaslighting can be a form of emotional abuse. It happens when someone –like a partner, parent, friend, or boss – challenges what you know is true and makes you question your beliefs and sanity.
WHERE DID ‘GASLIGHTING’ COME FROM?
It’s from the 1938 play "Gas Light", which was turned into a 1944 movie starring Charles Boyer and Ingrid Bergman.
Boyer plays a scheming husband who tries to convince his wife that she's lost her mind.
As part of his ruse, he dims
"Gaslightning" comes from the play "GasLight", which was turned into a 1944 movie starring Charles Boyer and Ingrid Bergman. Boyer plays a scheming husband who tries to convince his wife that she's lost her mind.
the gas lights in their house, then tells her that she is imagining the change in lighting.
HOW GASLIGHTING AFFECTS YOU
After someone has been gaslighting you for a while, you might start to doubt your feelings and memories.
You might wonder if you imagined the events in question or if you're being too sensitive.
You may find yourself apologizing for things you didn't do, blaming yourself when things go wrong, and making excuses to family and friends about the gaslighter's behavior.
Over time, you might start to wonder whether you're losing your mind.
FORMS OF GASLIGHTING
Gaslighting doesn't only happen between romantic partners.
For example, your boss might
gaslight you by denying that they offered you a raise or by making you look weak or incompetent to company management.
Even someone you just met, like a salesman at a car dealership, could gaslight you by claiming that you agreed to a more expensive option than you wanted.
WHEN YOUR DOCTOR GASLIGHTS YOU WHY DO PEOPLE GASLIGHT?
Like other types of abuse, gaslighting is a way to gain control over someone else, a situation, or the gaslighter’s own discomfort.
For example, a gaslighter might shift the focus of an unpleasant conversation away from themselves by suggesting that the other person is at fault.
People may not even realize they're gaslighting. Gaslighting is not a mental illness; it is a form of manipulation.
Like other types of abuse, gaslighting is a way to gain control over someone else, a situation, or the gaslighter’s own discomfort.
SIGNS SOMEONE IS GASLIGHTING YOU
Gaslighters use many techniques to gain power over you.
One method is to deny something they said or did. If you question their version of events, they pretend to forget or accuse you of misremembering.
When you push back, they might minimize your feelings by calling you "too sensitive," "confused," or "crazy."
Or they might change the sto-
ry to make it seem like you're at fault.
Gaslighting happens in doctor's offices and hospitals, too.
Often it takes the form of the doctor not listening to you or not taking your concerns seriously.
Women are more likely to have their symptoms ignored or dismissed than men.
This is called medical gaslighting. It can harm your health by slowing diagnosis and treatment.
HOW TO RESPOND TO GASLIGHTING
If you think you are being gaslit (rather than having poor communication or a healthy disagreement), try to talk things out with the other person.
Communicate your needs and set clear boundaries.
Take notes so that you have a written record if the gaslighter tries to twist the narrative.
Stay close to a support network of family, good friends, and people who care about you.
If all else fails, end the relationship. ◙
SOURCE: WEDMD.COM
People often confuse the concepts of global warming and climate change, and it doesn’t help that media companies often substitute one for the other in TV, newspaper, and social media reporting.
This is somewhat understandable since the two concepts overlap a great deal. In fact, there is a causal relationship between the two.
However, there are some subtle and some not-so-subtle differences between global warming and climate change.
The phrase global warming is used by scientists to mean a long-term increase in Earth’s average air temperature.
It can refer specifically to such warming that is due to the influence of rising concentrations of greenhouse gases in the atmosphere.
The phrase global warming is used by scientists to mean a longterm increase in Earth’s average air temperature.
Earth’s surface gets most of its heat from the energy associated with the Sun’s rays, which strike the planet’s surface during the day. At night most of this energy is radiated back into space.
Greenhouse gases (such as carbon dioxide, methane, nitrous oxides, and chlorofluorocarbons [CFCs]) absorb infrared radiation (net heat energy) emitted from Earth’s surface and radiate it back to the surface, thus contributing to the greenhouse effect.
Though the recent rise in greenhouse gases in the atmosphere is arguably the main factor affecting global warming, other factors are involved (such as variations in Earth’s orbit, the angle of the planet’s axis, and variations in the Sun’s energy output).
Nevertheless, as higher concentrations of greenhouse
CONTINUING FROM PAGE 8
gases allow Earth’s atmosphere to hold on to greater amounts of heat that would normally escape into space at night, Earth’s average temperature rises.
Climate change is a bit different. Before we look into what climate change is, it may be helpful to think a bit about climate with respect to weather. Weather, which is often confused with climate, is the set of conditions in the atmosphere in one location for a limited period of time, such as throughout the day, at night, or at any particular point during the day.
Climate, on the other hand, is the average condition of the atmosphere in a given location over a long period of time, such as 30 years or more.
Thus, climate change is a longer-term change in the average condition of the atmosphere.
Human beings most certainly contribute to climate change by adding greenhouse gases to the atmosphere, but this is only part of the equation.
Climate, on the other hand, is the average condition of the atmosphere in a given location over a long period of time, such as 30 years or more.
Earth’s climate can change over time not only because of changes in the atmosphere but also because of interactions between the atmosphere and various geologic, chemical, biological, and geographic factors.
For example, regional climates (as well as Earth’s global climate) can change in response to a sustained period of heavy volcanic activity.
Much of that activity is related in turn to the movement of Earth’s tectonic plates, which drives the continents across
the surface of the planet.
Over hundreds of thousands to millions of years, the continents collide with other continents or break apart, changing the paths of ocean currents and local winds.
This affects the transport of heat from the tropics to the poles.
Earth’s global climate has also changed in response to drastic changes in atmospheric chemistry—notably the rise in oxygen concentrations billions of years ago when plants, algae, and other
forms of life capable of photosynthesis began to spread across the planet.
As the world continues to come to grips with how human activities influence Earth’s climate, the tangible effects of climate change that is caused by global warming— such as melting glaciers and ice caps, rising sea levels, and changes in seasonal temperature and rainfall patterns — are becoming the focus.
With such disruptions becoming more and more apparent, many scientists are discussing them increasingly in terms of real long-term climatic changes rather than simply remarking about Earth’s average temperature.
Consequently, climate change can also refer to the cause-and-effect relationship between global warming and climate change.
That is, it can refer to a change in the average condition of the atmosphere brought on by global warming. ◙
SOURCE: ENCYCLOPAEDIA BRITANNICA
Which of these terms you use has more to do with where in the world you live than anything else.
A storm by any other name… is just a storm?
Yes, a hurricane is the same as a typhoon, which is also the same as a cyclone but not necessarily the same as a bomb cyclone.
So, typhoon vs. hurricane vs. cyclone, what’s the difference?
Not much, except their names, though those names do depend on where a storm originates.
A “hurricane” occurs over the North Atlantic or over the central or eastern North Pacific oceans—in places like Florida, the Caribbean, Texas and Hawaii.
Forming over the western North Pacific, in East Asian countries like Japan and Korea? That’s a “typhoon.”
A “hurricane” occurs over the North Atlantic or over the central or eastern North Pacific oceans.
Both hurricanes and typhoons are tropical cyclones—and “cyclone” is what they’re called when they occur in other places, such as over the Indian Ocean.
WHAT IS A TROPICAL CYCLONE?
A cyclone starts out over tropical or semitropical waters as what NOAA calls a “rotating” and “organized” series of clouds and thunderstorms (In the Northern hemisphere they all spin counterclockwise). When it first gets going, it’s called a “tropical depression.”
As it picks up speed, it gets upgraded to a “tropical storm”—it needs to have winds of at least 39 miles per hour to earn this designation.
And when sustained winds of 74 miles per hour are reached, the storm has intensified, or “matured,” to the point where we now refer to it as a hurricane, a typhoon
or an intensified tropical cyclone.
WHAT’S THE DIFFERENCE BETWEEN A HURRICANE AND TYPHOON?
Hurricane vs. typhoon, how do they compare?
Besides occurring in different parts of the world—hurricanes happen in the North Atlantic or over the central/ eastern North Pacific while typhoons occur over the western North Pacific and East Asia—they also vary in intensity.
How that intensity is factored depends on who’s doing the factoring.
In the United States, we rate hurricanes on a scale of 1 to 5, using the Saffir-Simpson Scale that’s based on maximum wind speed:
Category 1 has winds between 74 and 95 miles an hour; Category 2, between
Hurricane vs. typhoon, how do they compare? Besides occurring in different parts of the world— hurricanes happen in the North Atlantic or over the central/ eastern North Pacific while typhoons occur over the western North Pacific and East Asia— they also vary in intensity.
96 and 110 mph; Category 3, between 111 and 129 mph; Category 4, between 130 and 156 mph; and Category 5, 157 mph ad above.
However, the World Meteorological Organization gives strong typhoons, very strong typhoons, and violent typhoons a Class 5 designation, with wind speeds ranging from 74 miles an hour to 119plus miles an hour.
WHAT’S THE DIFFERENCE BETWEEN A CYCLONE AND A HURRICANE?
Like hurricanes and typhoons, cyclones and hurricanes are not exactly the same.
Hurricanes are designated as such “when they develop over the North Atlantic, central North Pacific and eastern North Pacific” according to National Geographic.
Meanwhile, when rotating storms form “over the South Pacific and Indian Ocean”
they are called cyclones. The storms also differ in the times of the year they peak.
Hurricane season is in full swing from mid-August to late October while cyclone season can peak any time “around May and November.”
However, in terms of impact, the two are extremely similar and tend to wreak havoc no matter the location.
WHY THE DIFFERENT NAMES?
Cyclone is generic, and the word meteorologists use to speak generally of these storms.
The Online Etymology Dictionary dates its origins to 1848 when it was presumably used first to describe an intense storm that happened over India in 1789; it comes, loosely, from the Greek word kyklon, “moving in a circle, whirling around.”
The word hurricane’s origins in the Americas date to the
And no matter where in the world you are, if you live in a region that experiences cyclones (or hurricanes or typhoons), the largest and most intense of those storms are becoming more and more likely due to climate change, a recent study found.
arrival of the Spanish here in the 15th and 16th centuries; the Spanish word for hurricane is huracán. According to Gawker, “‘Typhoon’ entered the English language when explorers interacted with residents of southwest and southern Asia [and] comes from tufan, which means ‘big cyclonic storm’ in Arabic, Persian, and Hindi.”
No matter what you call these intense storms, they bring strong winds, lots of rain and flooding.
And no matter where in the world you are, if you live in a region that experiences cyclones (or hurricanes or typhoons), the largest and most intense of those storms are becoming more and more likely due to climate change, a recent study found.
Typhoon vs. hurricane vs. cyclone, no matter what we call them or where we experience them, we’re in for a wild future. ◙
Need endless coffee or en ergy drinks to get through the day?
Learn about the health risks of caffeine for teens, caffeine dependency, and how to safely cut back.
WHAT IS CAFFEINE?
Caffeine is a naturally oc curring substance in coffee beans, guarana seeds, kola nuts, tea leaves, cacao pods, and many other plants.
When consumed, it acts as a psychoactive drug, meaning it alters your state of mind. More specifically, it stimu lates your nervous system, making you feel more alert.
Caffeine can affect your mood, making you feel more nervous, irritable, or anxious, for example.
As a stimulant, it can also have physical effects, temporarily raising your blood pressure and breathing rate.
Caffeine can affect your mood, making you feel more nervous, irritable, or anxious, for example.
You might associate caffeine with coffee and energy drinks. However, it appears in a variety of products, ranging from tea and chocolate to soda and supplements.
If you’re a teen who enjoys caffeine, you’re certainly not alone. Caffeine is easily accessible and well-advertised.
Most adolescents consume caffeine, whether it’s an occasional cup of coffee or a regular energy drink.
Like adults, many like how these drinks perk them up during the day. Others simply enjoy the taste of their favorite coffee, tea, or soda.
There’s also a social element to caffeine’s popularity with teens. Many adolescents enjoy meeting friends for a coffee or soda. If your parents and peers regularly drink it, it can just seem completely normal to do the same. You may even feel a little more mature with a cup of coffee in your hand.
The U.S. Food and Drug Administration (FDA) advises that healthy adults stick to no more than 400 milligrams of caffeine a day.
CAFFEINE’S LIMITATIONS
Coffee and soda may seem like convenient “remedies” for an energy boost you when you begin to flag during the day.
However, the truth about caffeine's energizing effects is a little more complicated.
Caffeine works by blocking the effects of adenosine, a chemical in your body that promotes feelings of sleepiness. In other words, you're not actually receiving an energy boost.
On top of that, caffeine can come with plenty of drawbacks.
coffee a day without any effects, while others can get the jitters from even a small black tea.
Factors such as age, sex, body size, and genetics can all play role to play in caffeine sensitivity.
The U.S. Food and Drug Administration (FDA) advises that healthy adults stick to no more than 400 milligrams of caffeine a day.
However, the recommended daily limit for adolescents between the ages of 12 and 18 years old is much lower: 100 milligrams.
Some energy drinks contain two or three times that amount of caffeine in one serving.
Why the lower limit? As a teen, you're still in an important phase of physical development, and it's not fully understood how the drug may affect your cardiovascular function, nervous system, and overall health.
Impaired heart function. Caffeine can temporarily spike your heart rate and blood pressure.
This can lead to issues such as irregular heartbeat and heart palpitations (that unpleasant fluttering sensation in your chest) even in people who don't have known heart conditions.
The risk of complications rises even higher when caffeine is mixed with other drugs, such as alcohol.
CALCIUM DEPLETION
Some studies indicate that caffeine may increase calcium depletion, leading to bone loss. This may be especially consequential to the developing bodies of teenagers.
Other research shows that soft drinks are also associated with an increased risk for bone fractures, perhaps because the sugar and sodium content increases the loss of calcium.
In the short term, it can leave you feeling jittery or disrupt your sleep.
In the longer term, regularly consuming too much can worsen certain mental health problems or even lead to caffeine dependency.
Whether you're a teen who's obsessed with energy drinks or a parent worried about your child, there are plenty of ways to cut back and replace caffeine with healthier, more effective energy boosts.
HOW MUCH CAFFEINE IS HEALTHY?
Caffeine doesn’t affect everyone the same way. Some people can drink multiple cups of
Some research has shown that too much caffeine can have particularly detrimental effects on developing minds and bodies.
NEGATIVE EFFECTS OF TOO MUCH CAFFEINE
Although you may initially enjoy the effects of caffeine, too much of it can lead to uncomfortable side effects.
You may be physically shaky or feel unable to control racing thoughts, for example. Nervousness itself can become a distraction, making it harder to focus.
Too much caffeine can also have more serious consequences for your mental health and physical well-being, such as:
Insomnia or sleep disruptions.
Consuming too much caffeine can make it difficult to physically and mentally wind down at the end of the day and get to sleep.
Lack of sleep can then lead to additional problems, such as daytime fatigue, higher stress, irritability, and difficulty focusing.
There may also be long-term consequences. Teens require plenty of sleep for healthy development because a growth hormone is released when you're resting.
A consistent lack of sleep may restrict your physical growth.
Stunted brain development.
In the short term, caffeine leads to an increase in activity in the brain.
However, there's also some evidence that it might hinder brain development in young drinkers.
This could be, in part, because caffeine affects sleep, which then impacts brain growth.
Upset stomach. Caffeine increases stomach acid, which can lead to intestinal issues, such as heartburn or nausea.
These issues can be made even worse if you're feeling stressed out. Caffeine is also a mild diuretic, meaning you'll need to make more trips to the bathroom.
EFFECT ON APPEARANCE
Certain caffeinated products, such as energy drinks, come loaded with sugar, which can lead to weight gain or undermine your sports perfor-
mance.
A high-sugar diet can also worsen skin conditions like acne.
Caffeine itself can decrease your skin's production of collagen; a protein associated with skin elasticity.
A decrease in this important protein may result in premature wrinkles.
Lastly, coffee is well known to stain teeth, leaving your smile less than pearly.
CAFFEINE’S EFFECT ON ADHD (ATTENTION DEFICIT HYPERACTIVITY DISORDER)
It's possible that some teens may use caffeine to help cope with undiagnosed and untreated ADHD symptoms. People with ADHD can experience low levels of dopamine, a “feel-good” hormone in the brain that's linked to motiva-
As a stimulant, caffeine speeds up your heart rate and your breathing, which can worsen your anxiety. On top of that, if those cups of coffee ruin your sleep, you'll likely feel even more anxious the next day.
tion.
Caffeine enhances the effects of that hormone, which might lead those with ADHD to seek out more caffeine than is healthy.
Additionally, some researchers argue that caffeine might be able to improve certain adult ADHD symptoms, such as inattentiveness and memory impairment.
Despite this, there's not enough conclusive evidence to say caffeine improves the performance of young people with ADHD.
Doctor-prescribed medication is likely to be more effective than caffeine, and caffeine may even interact with medication in a way that's unhelpful.
CAFFEINE’S EFFECT ON ANXIETY AND BIPOLAR DISORDER
If you’re socially anxious or
prone to panic attacks, sipping on a coffee or energy drink is only going to make it much worse.
As a stimulant, caffeine speeds up your heart rate and your breathing, which can worsen your anxiety.
On top of that, if those cups of coffee ruin your sleep, you'll likely feel even more anxious the next day.
A 2022 review of research confirmed that if you have an anxiety disorder, such as panic disorder, too much caffeine can even induce panic attacks.
Although not conclusive, there is also some evidence that caffeine may trigger manic states in people with bipolar disorder. This could be due to the fact that caffeine is a stimulant, it disrupts sleep, or simply interacts with medications. ◙
SOURCE: WEBMD.COM
Losing weight and eating healthier aren’t at the very top of the list of 2024 New Year’s resolutions, at least according to one survey. Saving money is, cited by 59% of more than 400 respondents.
But 47% swaid eating healthier was a resolution, and 35% picked losing weight.
Guidance for both goals is just out from U.S. News & World Report, which issued its 14th annual ranking of the best diet plans today.
The Mediterranean diet, with an emphasis on overall diet quality rather than a single food group or nutrient, swept the categories.
It won in the category of Best Diets Overall, along with Best Diets for Diabetes, Best HeartHealthy Diets, Easiest Diets to Follow, Best Diets for Bone and Joint Health, Best FamilyFriendly Diets, and Best Diets for Healthy Eating.
The Mediterranean diet, with an emphasis on overall diet quality rather than a single food group or nutrient, swept the categories.
Here, the winners in the 11 categories:
BEST DIETS OVERALL
After the Mediterranean diet:
DASH (Dietary Approaches to Stop Hypertension) diet came in second. It fights high blood pressure and focuses on fruits, vegetables, whole grains, lean protein, and lowfat dairy.
MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet was third. It combines DASH and Mediterranean diets with a focus on improving brain health.
BEST WEIGHT LOSS DIETS
Weight Watchers, now known as WW, took first. It uses a points-based program to set a daily goal, includes support via meetings, and encourages physical activity.
Mediterranean diet, second.
Weight Watchers, now known as WW, took first. It uses a pointsbased program to set a daily goal, includes support via meetings, and encourages physical activity.
Volumetrics, third. It focuses on eating healthy foods that make you feel full, with a goal of long-term weight loss.
BEST FAST WEIGHT LOSS DIETS
The keto diet is in first place, repeating last year. The highfat, low-carb diet aims to produce quick weight loss through fat burning.
The Atkins diet got second place. It restricts carbs when you start it, then gradually adds them back in.
The HMR (Health Management Resources) program got third. It’s based on structured meal plans and behavioral coaching.
BEST DIABETES DIETS
Mediterranean diet got first place.
DASH came in second.
Flexitarian was third. It focuses on fruits, vegetables, and other healthy foods but allows meat occasionally.
The Atkins diet restricts carbs when you start it, then gradually adds them back in.
BEST DIETS FOR BONE AND JOINT HEALTH
Mediterranean took the top spot.
DASH was second.
Flexitarian took third.
BEST DIETS FOR HEALTHY EATING
Mediterranean, first. Flexitarian, second.
DASH, third.
BEST DIET PROGRAMS
Weight Watchers, or WW, first place.
Mayo Clinic Diet, which focuses on fruits, vegetables, and whole grains, as well as helping people improve their eating habits, took second place.
Noom diet, which focuses on low-calorie foods, personalized calorie ranges, and coaching to meet goals, took third place.
BEST FAMILYFRIENDLY DIETS
Mediterranean, first.
Flexitarian, second.
DASH, third.
BEST HEARTHEALTHY DIETS
Mediterranean, first.
DASH, second.
Ornish diet, focusing on plantbased foods, limited animal products, daily exercise, and stress reduction, was third.
BEST PLANT-BASED DIETS
Flexitarian got first place.
Mediterranean got second.
Vegan got third. It focuses on plant-based foods, with no foods from animals, including dairy products.
EASIEST DIETS TO FOLLOW
Mediterranean, first.
Flexitarian, second.
DASH, third.
The keto diet is in first place, repeating last year. The high-fat, low-carb diet aims to produce quick weight loss through fat burning.
FEEDBACK FROM DIET PLANS
WebMD reached out to Herbalife, included in the rankings for the first time, and SlimFast.
Herbalife, along with the Dukan diet and raw food, were ranked 28th of 28 diets for best weight loss. SlimFast, which used shakes, smoothies, and meal bars to replace two of three meals a day, was ranked 30 of 33 for best overall diets.
Shape Watch Out for These Weight Loss Myths WATCH OUT FOR THESE WEIGHT LOSS MYTHS
Should you steer clear of
carbs? Do smaller, frequent meals keep the pounds off? What’s the secret to shedding pounds?
In a statement, Kent Bradley, MD, MBA, MPH, chief health and nutrition officer for Herbalife, said:
“We are confident that our healthy diet and lifestyle program encourages a balanced, accessible, and educationbased approach to help meet the diverse nutritional, social, and cultural needs of our global consumer population in more than 90 countries around the world.
A key to the success is our community nutrition model that provides a network of supportive resources to help
consumers set and achieve healthy active lifestyle and nutrition goals aligned with global public health standards.
Our program provides convenience and a flexible meal replacement program based on nutrition science and clinical studies.
“Herbalife’s meal replacement strategies are evidencebased and target adequate protein intake based on lean body mass within the Allowable Macronutrient Range for Protein at about 30% of calories recognized as appropriate for weight management by the World Health Organization.
The approach to weight management using products including shakes, bars, soups and prepared foods has been validated by many. …”
Slim Fast declined to provide a comment at this time. ◙
SOURCE: WEBMD
The main symptom of anxiety disorders is excessive fear or worry. Anxiety disorders can also make it hard to breathe, sleep, stay still, and concentrate. Your specific symptoms depend on the type of anxiety disorder you have.
Common symptoms are:
• Panic, fear, and uneasiness
• Feelings of panic, doom, or danger
• Sleep problems
• Not being able to stay calm and still
• Cold, sweaty, numb, or tingling hands or feet
• Shortness of breath
• Breathing faster and more quickly than normal (hyperventilation)
• Heart palpitations
• Dry mouth
• Nausea
• Tense muscles
• Dizziness
• Thinking about a problem over and over again and unable to stop (rumination)
• Inability to concentrate
• Intensely or obsessively avoiding feared objects or places
ANXIETY DISORDER CAUSES AND RISK FACTORS
Researchers don’t know exactly what brings on anxiety disorders. A complex mix of things play a role in who does and doesn’t get one.
CAUSES OF ANXIETY DISORDER
Some causes of anxiety disorders are:
• Genetics. Anxiety disorders can run in families.
• Brain chemistry. Some research suggests anxiety
disorders may be linked to faulty circuits in the brain that control fear and emotions.
• Environmental stress. This refers to stressful events you have seen or lived through. Life events often linked to anxiety disorders include childhood abuse and neglect, a death of a loved one, or being attacked or seeing violence.
• Drug withdrawal or misuse. Certain drugs may be used to hide or decrease certain anxiety symptoms. Anxiety disorder often goes hand in hand with alcohol and substance use.
• Medical conditions. Some heart, lung, and thyroid
conditions can cause symptoms similar to anxiety disorders or make anxiety symptoms worse. It’s important to get a full physical exam to rule out other medical conditions when talking to your doctor about anxiety.
RISK FACTORS FOR ANXIETY DISORDER
Some things also make you more likely to develop an anxiety disorder. These are called risk factors. Some risk factors you can’t change, but others you can.
Risk factors for anxiety disorders include:
• History of mental health disorder. Having another mental health disorder, like depression, raises your risk for anxiety disorder.
• Childhood sexual abuse. Emotional, physical,
CONTINUING FROM PAGE 19
and sexual abuse or neglect during childhood is linked to anxiety disorders later in life.
• Trauma. Living through a traumatic event increases the risk of posttraumatic stress disorder(PTSD), which can cause panic attacks.
• Negative life events. Stressful or negative life events, like losing a parent in early childhood, increase your risk for anxiety disorder.
• Severe illness or chronic health condition. Constant worry about your health or the health of a loved one, or caring for someone who is sick, can cause you to feel overwhelmed and anxious.
• Substance abuse. The use of alcohol and illegal drugs makes you more likely to get an anxiety disorder. Some people also use these substances to hide or ease anxiety symptoms.
• Being shy as a child. Shyness and withdrawal from unfamiliar people and places during childhood is linked to social anxiety in teens and adults.
• Low self-esteem. Negative perceptions about yourself may lead to social anxiety disorder.
ANXIETY DISORDER DIAGNOSIS
If you have symptoms, your doctor will examine you and ask questions about your medical history. They may run tests to rule out other health conditions that might be causing your symptoms. No lab tests can specifically diagnose anxiety disorders.
If your doctor doesn’t find any physical reason for how you’re feeling, they may send you to a psychiatrist, psychologist, or another mental health specialist. Those doctors will ask you questions and use tools and testing to find out if you may have an anxiety disorder.
Your doctors will consider how long you’ve had symptoms and how intense they are when diagnosing you. It’s important to let your doctors or counselors know if your anxiety makes it hard to enjoy or complete everyday tasks at home, work, or school.
The United States Preventive Service Task Force recommends screening for anxiety in children and adolescents ages 8 to 18 years and screening for major depressive disorder (MDD) in adolescents ages 12 to 18 years.
ANXIETY DISORDER TREATMENTS
There are many treatments to reduce and manage symptoms of anxiety disorder. Usually, people with anxiety disorder take medicine and go to counseling.
Managing Anxiety Disorder Symptoms
These tips may help you control or lessen your symptoms:
Learn about your disorder.
The more you know, the better prepared you will be to manage symptoms and roadblocks along the way. Don’t be afraid to ask your doctor any questions you might have. Remember, you are a key part of your health care team.
Stick to your treatment plan. Suddenly stopping your meds can cause unpleasant side effects and can even trigger anxiety symptoms.
Cut down on foods and drinks that have caffeine, such as coffee, tea, cola, energy drinks, and chocolate. Caffeine is a mood-altering drug, and it may make symptoms of anxiety disorders worse.
Don’t use alcohol and recreational street drugs. Substance abuse increases your risk of anxiety disorders.
Eat right and exercise. Brisk aerobic exercises like jogging and biking help release brain chemicals that cut stress and improve your mood.
Get better sleep. Sleep problems and anxiety disorder often go hand in hand. Make getting good rest a priority. Follow a relaxing bedtime routine. Talk to your doctor if you still have trouble sleeping.
Learn to relax. Stress management is an important part of your anxiety disorder treatment plan. Things like meditation, or mindfulness, can help you unwind after a stressful day and may make your treatment work better.
Keep a journal. Writing down your thoughts before the day is down may help you relax so you’re not tossing and turning with anxious thoughts all night.
Manage your negative thoughts. Thinking positive thoughts instead of worrisome ones can help reduce anxiety. This can be challenging if you have certain types of anxiety, however. Cognitive behavioral therapy can teach you how to redirect your thoughts.
Get together with friends. Whether it’s in person, on the phone, or the computer, social connections help people thrive and stay healthy. People who have a close group of friends that support and chat with them have lower levels of social anxiety.
Seek support. Some people find it helpful and uplifting to talk to others who are experiencing the same symptoms and emotions. Self-help or support groups let you share your concerns and achievements with others who are or who have been there.
Ask your doctor or pharmacist before taking any overthe-counter meds or herbal remedies. Many have chemicals that can make anxiety symptoms worse. ◙
SOURCE: WEBMD.COM