Pho

RECIPE BY STAFF WRITER

Pho is a delicious Vietnamese noodle soup that can be made nutritious and healthy with the right ingredients. Here's a wholesome recipe for a flavorful and nutrient-packed Pho:

INGREDIENTS:

FOR THE BROTH:

8 cups low-sodium vegetable or chicken broth (preferably homemade)

• 1 large onion, sliced

• 4-5 cloves of garlic, minced

• 2-inch piece of fresh ginger, sliced

• 2-3 star anise pods

• 1 cinnamon stick

• 4-5 cloves

• 1 tablespoon coriander seeds

• 1 tablespoon fennel seeds

• 1 tablespoon coconut aminos or low-sodium soy sauce

• Salt and pepper to taste

FOR THE SOUP:

• Rice noodles (choose whole-grain or brown rice noodles for added nutrition)

• 1 cup firm tofu or sliced cooked chicken breast (for protein)

• Assorted vegetables: bean sprouts, thinly sliced carrots, sliced mushrooms, bok choy, and scallions

• Fresh herbs: cilantro, Thai basil, and mint

• Lime wedges for serving

• Sriracha sauce or chili sauce (optional for added spice)

INSTRUCTIONS:

1. In a large pot, add the vegetable or chicken broth and bring it to a simmer over medium heat.

2. Add the sliced onion, minced garlic, and ginger to the broth. Also, add the star anise pods, cinnamon stick, cloves, coriander seeds, and fennel seeds. These spices give the broth its distinct pho flavor. If you prefer, you can place the spices in a cheese cloth or a spice bag for easy removal later.

3. Let the broth simmer gently for at least 30 minutes to allow the flavors to meld together. The longer you simmer, the more flavorful the broth will become.

4. While the broth is simmering, prepare the rice noodles according to the package instructions. Once cooked, drain and set them aside.

5. In a separate pan, sauté the tofu or cooked chicken with a little oil until heated through and lightly browned.

6. Prepare the vegetables by washing and slicing them as desired. Bean sprouts, carrots, mushrooms, bok choy, and scallions are popular choices for Pho.

7. Once the broth is ready, strain it to remove all the solid ingredients, leaving only the flavorful liquid.

8. Season the broth with coconut aminos or low-sodium soy sauce, salt, and pepper to taste. Adjust the seasoning to suit your preferences.

9. To serve, divide the cooked rice noodles among the serving bowls. Top each bowl with the sautéed tofu or chicken and the assorted vegetables.

10. Ladle the hot broth over the noodles and ingredients in each bowl.

11. Garnish with fresh herbs such as cilantro, Thai basil, and mint. Squeeze a lime wedge over each bowl for a burst of citrusy flavor.

12. For those who enjoy a bit of heat, add a drizzle of Sriracha sauce or chili sauce.

Enjoy your healthy and flavorful homemade Pho! Feel free to customize the ingredients based on your dietary preferences and enjoy a warm and nourishing bowl of this Vietnamese classic.

WRITTEN BY BRANDON PEREIRA

According to Dr. Vieira of The Recovery Village, hoarding is a serious behavioural disorder that affects one in every 50 people globally. Hoarding disorder is a mental health condition where a person experiences the urge to save many items, whether these items have value or not. The hoarder also experiences great distress when attempting to dispose of the items. It becomes almost impossible for them to separate themselves from these items. This attachment creates a detrimental effect on the individual’s daily life.

Common hoarded items include clothing, household goods, mail, magazines, and almost anything else that comes to mind. Items that people hoard usually have lost or never had any real value. Sometimes people with hoarding disorders adopt many animals, which are often neglected. Hoarding interferes with the individual’s quality of life.

You might be asking yourself “What’s the difference between hoarding and collecting?”, Well, they are two very distinct behaviors. Collecting normally involves saving of specific types of items like coins from other countries or comic books, even stamps. Collectors carefully choose what they keep and often they have a sense of organization. Collections such as these usually have no negative impact on the individual’s life.

Hoarding on the other hand, does not require organization of items or easy accessibility to them. People with hoarding disorder hoard items that have little to no monetary value.

According to The Cleveland Clinic, signs of hoarding disorder usually appear during adolescence and gradually worsens as time goes by, causing significant issues by the mid-30’s. People over 60 and individuals that suffer from anxiety and depression are more likely to become hoarders.

Few people with hoarding disorder realize that their hoarding beliefs and behaviors are problematic, but most do not. Stressful or traumatic events such as the death of a loved one or divorce are associated with the onset of hoarding symptoms. People that suffer from hoarding disorder feel a strong urge to save their possessions. Hoarding symptoms include:

• Inability to get rid of possessions.

• Anxiety about needing items for future use.

• Distrust for other people touching the items.

• Withdrawing from social life.

• Living in dangerous spaces due to clutter.

• Strong belief that worthless items have value.

• Extreme stress when attempting to get rid of items.

People with hoarding disorder convince themselves that they need to keep something because they think the item has future use or value, they may believe an item is unique or irreplaceable, and sometimes they tie memories or experiences to the objects that give them more ‘sentimental value’. It is challenging to convince a hoarder that the items they are piling up are worthless and it could be very triggering when people try to make them dispose of their stuff. Getting a hoarder to turn a new leaf and start cleaning up their space is very challenging and usually requires serious intervention.

Cognitive behavioural therapy is a common treatment for hoarding disorder. Licensed professionals, such as psychologists, often help hoarders understand why they hoard and how to feel less anxious when throwing away items. These professionals also teach organization and decision-making skills that help the patients better manage their possessions. There’s no known way to prevent hoarding but because the symptoms show at an early age, it is best to recognise, diagnose, and begin treatment as soon as possible.

Have you ever had a cough that won’t go away? Now imagine living with that cough every day for years, it may be hard to believe but there are some people who live with that reality, and it’s called a sensory neuropathic cough, a condition caused by the malfunctioning of the sensory nerves in the upper airways, larynx, or trachea. Unlike typical coughs that are caused by irritants or infections, this type of cough is characterized by its persistent and non-productive nature. This condition is also known as neurogenic or idiopathic cough, as it can often be challenging to identify the exact cause. In this article, we dive into the causes, symptoms, and treatment options for individuals affected by this condition and hopefully shed light on how to relief and improve their quality of life.

SENSORY NEUROPATHIC COUGH: Understanding and Managing the problem

Triggers And Causes

Sensory neuropathic cough can arise due to various factors that lead to the dysfunction of the sensory nerves in the respiratory tract. Some potential causes include:

Upper Airway Cough Syndrome (UACS): This occurs when excessive mucus accumulates in the back of the throat, irritating the sensory nerves and triggering a cough.

Laryngopharyngeal Reflux (LPR): This is where stomach acid flows back into the throat, causing irritation and coughing. The acid can also damage the sensitive nerve endings in the throat, contributing to sensory neuropathic cough.

Vagal Neuropathy: The vagus nerve plays a crucial role in regulating the function of the respiratory tract. Damage or dysfunction of this nerve can lead to abnormal cough reflexes.

Chronic Sinusitis: Ongoing inflammation of the sinuses can produce postnasal drip, causing irritation in the throat and resulting in chronic cough.

Respiratory Tract Infections: Persistent infections can lead to prolonged inflammation and sensory nerve damage, perpetuating the cough reflex.

What To Look For

Sensory neuropathic cough is often described as a constant, dry, and non-productive cough that may worsen at night or when lying down. The cough can be so severe that it significantly impacts daily activities, disrupts sleep, and leads to psychological distress.The absence of other typical cough triggers, such as phlegm or infection, is a key characteristic of this condition.

Diagnosing sensory neuropathic cough can be challenging because physicians must rule out other potential causes of chronic cough, such as asthma, allergies, gastroesophageal reflux disease (GERD), or chronic obstructive pulmonary disease (COPD), before arriving at this conclusion. The diagnostic process typically includes:

Medical History and Physical Examination: The doctor will inquire about the patient's medical history, including any previous respiratory conditions and exposures to irritants. A physical examination will be conducted to check for signs of respiratory issues.

Cough Diary: Keeping a detailed record of cough episodes, triggers, and associated symptoms over a few weeks can provide valuable insights for diagnosis.

Imaging Studies: Chest X-rays or CT scans may be performed to rule out any structural abnormalities in the respiratory tract.

Bronchoscopy: In some cases, a bronchoscopy may be recommended to visualize the airways and collect samples for analysis.

Trial Treatment: A doctor may suggest a trial of specific medications to observe the response, which can be indicative of sensory neuropathic cough.

Treatment And Management

The management of sensory neuropathic cough aims to address the underlying cause and alleviate symptoms. It often involves a combination of medical, behavioral, and lifestyle interventions:

Addressing Underlying Conditions: This may involve medications and maintain a healthy lifestyle, including regular exercise, a balanced diet, and adequate hydration, can support overall respiratory health.

Medications: Antitussive drugs that suppress cough reflexes, such as gabapentin or pregabalin, may be prescribed in some cases. However, these medications should be used cautiously and under medical supervision, as they can have side effects.

Speech Therapy: Speech therapy exercises can help retrain the cough reflex and reduce hypersensitivity of the sensory nerves in the throat.

Cognitive-Behavioral Therapy (CBT): CBT can be beneficial in managing the psychological aspects of chronic cough and reducing the cough reflex triggered by stress or anxiety.

Environmental Modifications: Avoiding irritants, such as smoke, strong odors, or allergens, can help minimize cough triggers.

Humidifiers: Using a humidifier at home can add moisture to the air and soothe the respiratory tract, potentially reducing coughing.

Throat Lozenges and Cough Suppressants: Over-the-counter lozenges and cough suppressants may provide temporary relief from coughing episodes.

Early recognition and intervention can significantly improve the quality of life for individuals stricken with sensory neuroinflammation, and ongoing research can further provide more insight into more effective treatments. If you are experiencing a persistent cough, it is far more important to seek the advice of a healthcare professional for proper diagnosis and self-management.