Health
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Prioritizing Mental Health in 2025
As the calendar turns from 2024 to 2025, it’s an opportune time to refocus and recommit to our mental health and well-being. The new year brings with it a sense of renewal, an ideal backdrop for setting intentions and adopting strategies that foster mental wellness. In a world where mental health challenges are increasingly recognized and discussed, understanding and applying effective strategies for mental wellness is not just beneficial but essential.
This article delves into the importance of mental health, the challenges faced in the modern age, and provides comprehensive strategies for nurturing mental well-being in the year ahead.
The Importance of Mental Health in the Modern Context
Mental health, a critical component of our overall well-being, has gained considerable attention in recent years. It encompasses our emotional, psychological, and social well-being, affecting how we think, feel, and act. In our fast-paced, interconnected world, where stressors range from work demands to global uncertainties, maintaining mental health is a challenging yet vital endeavour. The stigma surrounding mental health issues is gradually being dismantled, making way for more open discussions and a better understanding of the need for mental health care.
Recognizing Mental Health Challenges
Identifying mental health challenges is the first step towards addressing them. Common issues include anxiety, depression, stress, and burnout, each manifesting differently in individuals. Recognizing the signs of mental health issues, which can range from changes in mood and energy levels to altered sleeping patterns and social withdrawal, is crucial. It’s important to understand that acknowledging mental health struggles is not a sign of weakness, but rather a courageous step towards healing and well-being.
Strategies for Mental Wellness in 2025
- Mindfulness and Meditation: Mindfulness, the practice of being present and fully engaged with the current moment, has shown significant benefits in managing stress and improving mental health. Meditation, a key mindfulness technique, involves guided imagery, focused attention, and deep breathing to achieve mental clarity and emotional calmness.
- Physical Activity: Regular physical activity is not only beneficial for physical health but also for mental well-being. Exercise releases endorphins, natural mood lifters, and helps in reducing symptoms of anxiety and depression. Incorporating activities such as walking, yoga, or team sports into daily routines can significantly boost mental health.
- Balanced Diet: Nutrition plays a key role in mental health. A balanced diet rich in fruits, vegetables, lean protein, and whole grains can improve brain function and energy levels, thereby positively impacting mental health.
- Adequate Sleep: Sleep and mental health are closely connected. Poor sleep can exacerbate mental health issues, while good sleep practices can improve them. Establishing a regular sleep routine and creating a restful sleeping environment are key strategies for improving sleep quality.
- Healthy Social Connections: Social interaction is fundamental to mental well-being. Building and maintaining healthy relationships provide emotional support and help in coping with stress. In 2025, it’s important to foster both in-person and virtual connections.
- Professional Help: Seeking professional help is a vital aspect of maintaining mental health. Therapists, counselors, and mental health professionals offer valuable support and strategies for managing mental health challenges.
As we embark on the journey through 2025, it’s essential to prioritize and nurture our mental health. By recognizing the challenges and employing effective strategies, we can work towards a year of growth, resilience, and mental wellness. The strategies outlined in this article are a starting point, a guide to help navigate the complexities of mental health in the modern world.
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Healthy Resolutions for the New Year
The most common resolutions that people make going into a new year include weight loss and healthy eating. These resolutions often mean that people will make drastic changes to their diet and fitness plans; but these drastic changes are also some of the reasons why people don’t necessarily see the immediate results they expect. While we should all strive to keep our bodies as healthy as possible, there are things you can do to make it a bit easier to follow through on those new year’s resolutions that you’ve made.
• Exercise: Vowing to get more physical activity is never a bad thing. While some people might find it easy to incorporate a strict exercise regimen into their routines, others might have a difficult time – and that’s okay. Try not to be hard on yourself and remember that you’ve already taken the first step in wanting to make a positive change for yourself to improve your quality of life.
Next, start slow. The biggest mistake people sometimes make when engaging in new fitness routines is by doing too much at once. This will not only cause you to burn out more quickly, but you also increase your risk of developing muscle-related injuries. Don’t go running a marathon right away (as that’s something people should train for.) Instead, ask yourself how you can incorporate exercise into your day to day life. Do you normally take elevators or escalators? Try taking the stairs, instead. Do you normally go for 15-minute walks? Try increasing the length of your walks each day. By doing this, you give your body the time it needs to adjust to these changes.
It can also be fun to keep track of your workout goals each day in a calendar or a journal, so that you have a better idea of what you succeeded in and what you need or want to work on more. To stay motivated, ask a friend or family member to workout with you. There are also many fitness apps that you can download that can not only help you with that motivation but also give you different activities (such as stretches) that you can also try.
If you’ve recently joined a gym, it can also be tough to find the motivation to go – at least initially. If this sounds like you, try to remind yourself of all the benefits that exercise has. You’ll not only lose weight, but it will help your general health overall. To mentally prepare yourself even further, try packing your gym bag the night before as this will give you more of an incentive to go rather than procrastinating the day of.
• Diet: The second most common new year’s resolution that people make, which often goes hand in hand with exercise, is diet. You’ve consumed far too many carbs and too much sugar over the holidays, and you want to work it off, which is great. However, just like exercise, dieting should also focus on the bigger picture. Eating healthy is something that we should strive to do no matter the time of year, as our health depends on it. Having too much of certain foods (fats, carbs, sodium, sugar), or not having the right portion sizes as recommended by Canada’s Food Guide, can have a detrimental effect on your health. When you don’t eat properly, you’re at risk of developing everything from cardiovascular disease to diabetes, high cholesterol, and, of course, obesity.
Something that can be quite helpful on your weight loss journey is to keep a diet journal by writing down the foods you eat during each meal, including snacks.
Next, you need to know what to replace those foods with. The first thing anyone wanting to make a change to their diet should do is decrease their sugar intake and replace it with fresh fruit – many of which are naturally sweet – as well as include more vegetables. You should also include more protein in your diet, as well as foods that are rich in omega-3 fatty acids (salmon, for example), whole grains, and legumes. You also shouldn’t deprive yourself of carbs completely, as you can swap the bad carbs with ones that are considered healthy, such as foods with fibre, beans, brown rice and quinoa (also known as complex carbohydrates.) The same goes for fats. Many of the unhealthy foods we consume contain saturated fats, but when you eliminate fat from your diet completely you also eliminate some valuable nutrients. Instead, you should replace saturated fats with foods that contain unsaturated, monounsaturated, and polyunsaturated fats, such as olive oil, peanut butter, and nuts, just to name a few.
• Mental Health: Our mental health is something we should all take care of, and it something that has been discussed even more-so as a result of the COVID-19 pandemic.
Similar to exercise, things like meditation and yoga can also help to relax the mind and reduce any stress or anxiety you might be experiencing. Keeping a journal can also be beneficial.
Unlike a diet journal you might keep, a mental health journal is more of a day-to-day diary of your thoughts and anything else you feel like writing down.
Keeping social connections is also important for mental health; and while face-to-face meetings might be limited this year thanks to the pandemic, it’s still important to communicate with loved ones through other avenues like video chats, texting and e-mails.
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Navigating Mental Health During the Holidays and New Year
The holidays, especially leading into the New Year, can be a difficult time and is the cause of major stress and anxiety for many Canadians, and there are many different factors that contribute to stress and anxiety during the holiday season.
When it comes to financial matters, we often feel pressured to buy gifts and spend a certain amount of money over the holidays. For those who are unable to afford buying expensive gifts, this can often lead to anxiety, stress, and a general feeling of being overwhelmed. You might ask yourself things such as, ‘Why did I buy that?’ or have concern that you may not have enough money in your bank account to pay bills, or that you might not be able to pay off credit cards. This is why it’s important to set a budget. This is something many financial planners will often tell clients, but it’s also a good thing to take into consideration when dealing with mental health to avoid any undue stress.
Making commitments is another common cause of stress and anxiety over the holidays and into the New Year. For example, Christmas often comes with large family gatherings and big dinners that need to be prepared. This alone can cause one to feel overwhelmed. That feeling can also ramp up in individuals who already suffer from social anxiety. Social anxiety is characterized by the fear of interacting with others and being around large groups of people. While some individuals without firsthand knowledge of social anxiety might use it as a way to negatively judge others and think it’s simply an excuse to get out of such commitments, it’s a very real condition that affects many Canadians and people all over the world. When it comes to coping with this condition, Anxiety BC offers some self-help strategies to help you cope. First and foremost, know you’re not alone. Secondly, understand your social anxiety. While some individuals with social anxiety might have a fear of speaking to co-workers, others might fear going to parties, etc. Take note of which situations cause you the most stress and how they make you feel physically – for example, increased heart rate, sweating, etc. To better manage these stressors, Dr. Ali Ghahary and Anxiety BC recommend finding ways to relax – such as practicing calm breathing exercises, and even trying yoga or meditation, which can significantly calm the mind.
New Year’s resolutions are also a common cause for anxiety. When we set a goal it’s not uncommon to want to reach said goal by a certain date. Weight loss, for example, is one of the most common New Year’s resolutions that Canadians make – and it is also one of the most common resolutions that people have the most trouble with. However, when planning what your New Year’s resolutions will be, it’s also important to be realistic. Instead of saying you want to lose X amount of weight by a certain date, have it be a goal that you can work on throughout the year and look at it as a way to better your overall health.
If you are suffering from depression or anxiety, BC211 offers many services that can provide you with help and resources. They also offer information for individuals with financial troubles as well as those facing homelessness. For more information, visit their website at BC211.ca.
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Combating Seasonal Affective Disorder
This time of year, many Canadians find themselves grappling with a unique kind of seasonal challenge: Seasonal Affective Disorder (SAD). This form of depression, triggered by the changing seasons, is particularly prevalent during the late fall and winter months. Understanding SAD and its impact is crucial in finding effective ways to manage it, ensuring that the winter season can be a time of joy and peace rather than struggle.
SAD is more than just the “winter blues.” It’s a clinically recognized form of depression that occurs at a specific time of year, usually starting in the late fall and early winter and subsiding during the spring and summer. Symptoms can range from mild to severe and include feelings of hopelessness, decreased energy levels, difficulty concentrating, changes in sleeping and eating patterns, and a lack of interest in activities once enjoyed. The exact cause of SAD isn’t entirely understood, but it’s believed to be linked to a lack of sunlight. This deficiency can disrupt your body’s internal clock, or circadian rhythm, leading to feelings of depression. Additionally, reduced sunlight can cause a drop in serotonin, a brain chemical (neurotransmitter) that affects mood, and can also lead to an imbalance in melatonin, a hormone that regulates sleep patterns and mood.
In addressing SAD, it’s essential to focus on exposure to natural light. Light therapy, or phototherapy, has been a cornerstone in the treatment of SAD for years. This involves sitting near a light therapy box that emits a bright light (much brighter than standard indoor lights) for a specific duration each day, usually in the morning. Light therapy compensates for the missing daylight hours and can help improve mood and alleviate symptoms of SAD. It’s a simple, non-invasive treatment that can be done at home, although it’s always recommended to consult with a healthcare provider before starting any new treatment.
Another significant aspect of managing SAD involves lifestyle changes. Regular physical activity can be hugely beneficial. Exercise, especially aerobic exercise, can help alleviate symptoms of depression by boosting endorphin levels, which are often referred to as the body’s natural mood lifters. Embracing outdoor activities during the daylight hours can be doubly effective, combining the benefits of exercise with exposure to natural light. Even a daily walk during lunchtime can make a significant difference.
Diet also plays a vital role in combating SAD. With the tendency to crave carbohydrates during depressive episodes, it’s important to focus on a balanced diet that includes plenty of fresh fruits, vegetables, lean proteins, and whole grains. Omega-3 fatty acids, found in fish like salmon and mackerel, can also be beneficial for depression. Moreover, maintaining a regular eating schedule can help stabilize mood swings.
Mind-body techniques like yoga and meditation have also shown promise in managing depression symptoms. These practices help reduce stress, increase feelings of well-being, and improve energy levels. Additionally, they can improve sleep, which is often disrupted in individuals suffering from SAD. Developing a regular practice, even for a few minutes each day, can be beneficial.
For more severe cases of SAD, professional help may be necessary. This might include counselling or therapy, such as Cognitive Behavioural Therapy (CBT), which can help change negative thought patterns and behaviours that may be contributing to depression. In some cases, medication, such as antidepressants, might be prescribed. These treatments can be particularly effective when combined with light therapy and lifestyle changes.
Lastly, staying connected with friends and family can play a crucial role in managing SAD. Social support is vital for those dealing with depression. Participating in social activities, even when there’s an urge to withdraw, can help lift spirits and provide a much-needed sense of connection and belonging.
In conclusion, while Seasonal Affective Disorder can pose significant challenges during the winter months, there are numerous strategies that can help mitigate its impact. From light therapy and regular exercise to diet changes and professional help, individuals suffering from SAD can find relief and enjoy the winter season more fully. It’s always important to consult with a healthcare professional for personalized advice and treatment options. Remember, SAD is a treatable condition, and with the right approach, you can manage its symptoms effectively.
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Physical and Mental Effects of Technology
On average, Canadians can spend upwards of 6 to 8 hours (sometimes longer) sitting in front of computer screens. Additionally, screen time usage can also increase with things like smartphones, tablets, televisions and other electronic devices. It is this overuse that can cause significant eye strain, as well as have other physical and mental tolls on our bodies.
One of the most common complaints of sitting for long periods of time is lower back and neck pain. Sitting for a prolonged amount of time can cause the muscles to become strained and inflamed, and the spine may also become unaligned, resulting in pain. To prevent this, it’s important that you ensure your posture is correct when sitting. Make sure that you’re sitting upright with your back against the chair, shoulders back but relaxed, and also make sure your knees are positioned evenly (or slightly higher) than your hips. Your feet should also be positioned flat on the floor. It’s also important that you get up and move around from time to time. This will not only help to prevent muscle strain, stiffness and soreness, but also get blood and oxygen pumping through your body. If able, you should try to get up and move around every 20 or 30 minutes. Some offices may also have (or allow you to get) a standing desk, which can be better than prolonged sitting.
If you’re someone who spends a lot of time scrolling through their phone at night, whether it’s for work, to check e-mails, or catching up on the latest social media posts and news of the day, you may also notice that you have trouble sleeping. An estimated 3.3 million Canadians say they have difficulty either falling or staying asleep at night – also known as insomnia, which tends to be prevalent in individuals addicted to their electronic devices. Many of these devices emit a blue light, and it is this light that can throw off the body’s internal biological clock – also known as the circadian rhythm. If you happen to have a habit of using electronics before bed, this is a habit that you should try to break by setting yourself a curfew. I suggest avoiding electronic use at least 1 hour before bed (the earlier, the better.) Alternatively, if you do insist on using your electronic devices, do your research and try to find ones that don’t emit blue light. Along with having an impact on sleep, prolonged use of electronic devices can also cause an increase in weight, as the more time you spend using such devices, the less physical activity you’re getting. Us of electronic devices can also cause mindless eating, so it’s important to remain fit and have a healthy diet.
Vision problems are another issue that people who spend a lot of time using electronics will face. While you might think that getting a good pair of glasses will solve this problem, that isn’t exactly the case. While a pair of glasses will certainly help you see things better, constant exposure and use of electronics can still result in eye strain, trouble focusing, blurred vision, double vision, itchy or watery eyes, dry eyes, sensitivity to light, and even headaches. These symptoms can be mild, or they can be severe. You’re also at risk of developing retinal damage, and cataracts. To prevent eye problems from occurring, you again need to take breaks from the screens you’re looking at. If you suffer from dry eye, I recommend purchasing artificial tear eyedrops to help get the eyes lubricated. If your eyes are sore, you can sooth them by placing a warm cloth over them for 10 minutes at a time – just be careful to make sure that it’s not too hot, as the skin around the eyes is sensitive and you don’t want to suffer a burn. Sometimes eye strain and headaches can also be triggered by the brightness of the screen you’re looking at, so I recommend having it set dimmer. Some devices also offer what’s called a “night mode.” This can also relieve eye strain, and may even help you fall asleep easier.
Technology can also take a toll on us mentally. It isolates us and takes us away from things that are important, like friends and family. Those face-to-face connections are crucial to have. There are also certain apps, such as Snapchat, that can lead to certain mental health conditions related to poor body image. To prevent this, it’s important that you adopt strategies that will help get you out and about in the real world and spending less time in front of a screen. You’ll not only notice a boost in self-esteem, but you may even notice a boost in your energy level.
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How Stress Impacts the Skin
When you’re under a lot of stress, it can have a major impact on your health. Most notably, stress often causes an increase in anxiety. However, stress can also impact you and your health in ways you may not even realize. For example, it can contribute to fatigue, insomnia, body aches and pains (such as muscle and joint pain), headaches, upset stomach, chest pain, overeating lack of appetite, alcohol or drug abuse, and even a decreased sex drive. Stress can also contribute to some serious skin problems.
When you’re stressed, there is a rise in cortisol, which is your body’s main stress hormone. If your cortisol levels are high, this can cause a mix-up in the messages that your nerves send out and can lead to everything from an outbreak of hives, rash, or even an increase in wrinkles over time – and, if you already suffer from previously diagnosed skin disorders, such as psoriasis, rosacea, eczema or dermatitis, stress can often trigger severe flare-ups of these conditions. Another common skin condition that can be triggered by stress is acne, as when you’re stressed or anxious there can be an increase in the production of the skin’s oil (known as sebum) – and the more sebum you produce the easier it is for your follicles to become clogged, resulting in acne. Stress can also cause the skin to thin, become more sensitive, as well as delay the body’s natural ability to heal skin wounds.
So just how do you prevent the skin from being affected by stress? By stopping the stress cycle. How do you do that? By finding out what your stress triggers are – and there can be many. Stress can be triggered by life events, such as the death of a loved one, a breakup or divorce, problems at work or job loss, increased financial obligations or financial problems, or moving to a new home. It can also be triggered by things like public speaking, chronic illness or injury, and even mental health problems such as depression, anger, and poor self-esteem.
Once you’ve figured out what your stress triggers are, you can work on finding a solution. For many people, getting rid of the stress in their lives often means removing any toxicity. If you’re in a relationship that is unhealthy (whether it’s abusive or one you’re simply not happy being in), then you need to get out of it. If you’re finding your job more stressful than usual, whether it’s the workload being too much for you to handle or having problems with co-workers, try first bringing this up to your HR or management department. If a resolution can’t be reached, you may want to consider looking for alternative employment. In some cases, employers will often offer stress leave for their employees or even short or long-term disability. You may also need some additional help coping with the stress in your life, and that’s okay too. If you’re experiencing stress, it’s important to let someone know – whether it’s a trusted individual like a friend, family member, or a medical professional. Your family physician is often a good place to start as he or she will be able to provide you with additional resources (such as a list of counselling services that may be of benefit to you), or make a referral to a psychologist. They will also be able to prescribe you with medication to help with your stress and anxiety.
Once your stress level has significantly decreased, you should also start to notice an improvement in your skin. If your skin problems persist, however, then you may need to be referred to a skin specialist, known as a dermatologist, for further evaluation.
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Digestive System Disorders
The digestive system is a collection of organs that work together in getting food in and out of your body. These organs include the mouth, salivary glands, esophagus, stomach, gallbladder, pancreas, small intestine, liver, colon, rectum and anus. Symptoms associated with the digestive system include the occasional nausea, upset stomach and heartburn, to more severe, life-threatening disorders. Such disorders usually have unknown causes and are complex with subtle symptoms. While some may be generic, they may also develop due to a number of different factors including fatigue, stress, diet, smoking and alcohol abuse. Diagnostic testing, including laboratory tests, medical imaging and endoscopic procedures may be necessary to diagnose certain disorders.
Below is further insight into some of the common disorders that are associated with the digestive system.
Appendicitis
Appendicitis occurs when the appendix becomes inflamed, resulting in abdominal pain and other symptoms, and can be a life-threatening condition if not treated immediately.Cirrhosis
Cirrhosis is a chronic disease and potentially life-threatening condition that occurs as a result of scarring, also known as fibrosis, to the liver. The scarring replaces otherwise healthy tissues which then prevents the liver from being able to function normally. Cirrhosis has many possible causes; however, the most common causes include excessive consumption of alcohol and viral hepatitis (mainly hepatitis B and hepatitis C.) Symptoms include edema, fatigue, jaundice, bruising, weight and muscle loss, and frequent infections. Oftentimes, symptoms of cirrhosis will not present until the disease has progressed.Colitis
Colitis is inflammation of the large intestine that can be caused by chronic infections, impaired blood flow or other inflammatory disorders such as Crohn’s disease. Symptoms of colitis include abdominal pain and/or bloating, bloody stools, dehydration and diarrhea. It can be identified by a colonoscopy.Colorectal Cancer
This is cancer of the colon, otherwise known as the large intestine which is located in the lower part of the digestive system. In most cases, colorectal cancer begins with small, benign polyps that turn cancerous over time. Because these polyps are usually small, they initially produce very little, if any, symptoms. However, you may notice a change in your bowel habits, have blood stools, persistent cramps and abdominal pain. It is important to go for regular screening as this can dramatically reduce your risk of colorectal cancer, and early detection is also important.Other common disorders of the digestive system not mentioned here include diverticulitis, hernia, GERD, peptic ulcer disease, and irritable bowel syndrome.
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Body Temperature
On average, the normal body temperature is typically around 37°C (98.6°F). However, this can slightly differ from person to person. The average body temperature can also vary depending on age. For example, the average body temperature in babies and children typically ranges from 36.6°C to 37.2°C. As you get older, the body’s ability to regulate temperature will change and you may have difficulty conserving heat, therefore your body temperature is likely to be lower. If you are over the age of 65, the average body temperature is usually below 36.2°C.
Body temperature works through the widening or narrowing of blood vessels. When you’re too cold, your blood vessels narrow and reduce blood flow to the skin in order to conserve body heat. You will then start to shiver, and this is what helps to create more heat for the body. On the other hand, when you’re too hot, your blood vessels will widen and carry excess heat to the skin’s surface. You will then start to sweat, and this is what helps your body to cool down.
There are four different ways in which your body temperature can be measured:
• Axillary method (under the armpit)
• Oral method (in the mouth)
• Tympanic method (in the ear)
• Rectal method (in the rectum)Aside from age, there are also other contributing factors that can influence body temperature:
• Time of day: Body temperature will usually be lower in the mornings and higher in the afternoons and evenings.
• Physical activity: If you go for a walk or run, or workout at the gym, your body temperature will rise. The less physically active you are, the lower your body temperature will be.
• Weight: Your body temperature can also differ depending on how much you weigh. If you are overweight or obese, this means you have a higher percentage of body fat, so you are likely to have a higher body temperature than someone who weighs a normal or average weight.
• Diet: If the foods you eat are all extremely low in fat, this can also cause you to have a cooler body temperature. While low-fat diets are certainly healthy, it’s recommended that you try and include some healthy fats in your diet (such as fatty fish, nuts, avocado and olive oil.)
• Environment: The climate you live in can also have an impact on your body temperature. For example, if you live in dry, hotter regions that has more warm months than it does cool, you’re more likely to have a higher body temperature; whereas if you live in cooler regions where the weather is always cold, rainy, or snowy, your body temperature is likely to be lower. To prevent yourself from overheating or getting too cold, it’s important that you dress appropriate for the weather, as well as avoid spending too much time outdoors in adverse weather.
• Illness: Perhaps the most common reason one develops a high body temperature is due to illness. For example, if you have the flu or a common cold, it’s not uncommon to develop a fever. You can also develop a fever/high body temperature as a result of having a bacterial infection, such as pneumonia.
If you have a dangerously high body temperature, the first thing you should do is see your family physician or go to the nearest walk-in clinic as soon as possible. If your high body temperature is accompanied by something like the flu, or if you have a bad cough, the culprit could very well be the result of an infection, as mentioned. If an infection such as pneumonia happens to be the cause, you will need to treat that infection with a course of antibiotics. Because fever often comes along with these types of illnesses, you can also reduce your body temperature with over-the-counter pain relievers like acetaminophen and ibuprofen. When you have a higher body temperature, you’re also more likely to become dehydrated, so you can also cool the body down by drinking water. I recommend drinking at least 8 to 9 glasses a day. Along with getting your body temp back down to where it needs to be, drinking water can also provide you with many other health benefits. Nutrient-rich fruits and vegetables such as melons, oranges, grapes, cucumber and lemon can also help to balance both internal and external body heat.
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Relieving a Persistent Cough
A sore throat and cough are usually the first sign of a common cold. While a sore throat will usually taper off after a few days (it usually precedes other symptoms, such as a runny nose or nasal congestion, headache, fever and/or chills, and fatigue), the cough itself can persist.
There are two types of coughs that are most common when you have a cold: A wet cough or a dry cough. When you have a wet cough, you often produce mucus. When the mucus is clear in colour, it’s not normally something to be alarmed about. However, if the mucus you’re bringing up as a result of coughing is yellow or green in colour, or tinged with blood, you could have a respiratory tract infection that is bacterial in nature and may require antibiotics. Aside from the common cold and infections, a wet cough can also be caused from other respiratory conditions such as asthma. When you have a dry cough, you will rarely or almost never produce any mucus. However, that’s not to say that you don’t have an infection or won’t require antibiotics, as dry coughs can also be the result of pneumonia or bronchitis. Other causes of a dry cough include things such as asthma, as well as exposure to certain irritants, such as cigarette smoke.
One of the most important things you can do if you come down with a common cold or influenza and have a cough is to make sure you’re getting plenty of rest. The more rest you get, the quicker you will get better – and the less you get, the longer your recovery period will be. You’re also more likely to develop recurring illness when you don’t get enough sleep. I also recommend staying as hydrated as possible. When you have a cold, you can develop something known as postnasal drip and those secretions can trickle down the back of your throat, causing irritation and resulting in a cough. Drinking fluid, however, can help to thin out mucus and reduce the irritation caused by postnasal drip. Aside from water, hot liquids (such as tea and honey) can also be soothing to the throat and therefore relieve a cough. Lozenges can also be helpful, especially those that are menthol, as they can numb the back of the throat which decreases the cough reflex. If you live in a drier climate, using a humidifier can help put moisture in your home which can also help relieve the cough. However, if you’re going to be using a humidifier then make sure you’re also cleaning it regularly, as an uncleaned humidifier can be a breeding ground for mold, fungus and bacteria, which you will ultimately breathe in, and risk the potential of becoming ill all over again – maybe even worse than before. To prevent this risk, a good alternative at getting some extra moisture is to take a hot shower.
As mentioned, cigarette smoke can also cause a cough – and when you’re sick, smoking can make your cough even worse than anticipating. The best thing you could do to relieve your cough (and for your overall health, in general) is to quit smoking. Other irritants that can contribute to coughs, such as perfumes, other scented sprays, air freshers, and cleaning chemicals, should also be avoided when you have a persisting cough.
Depending on the cause of your cough and any additional symptoms you might be exhibiting, you may require antibiotics. In other cases, getting rid of a cough is simply a matter of letting nature take its course. There are, however, some other medications that may be helpful when you have a cough and cold. Decongestants, for example. These are available in both oral and nasal spray form, and help to shrink down inflamed nasal tissue as well as reduce the production of mucus, and help to open up the airway passages which can then help decrease your cough. If you are taking decongestants orally, they are considered safer than the alternative (nasal sprays); though they come with their own set of side effects, such as increased heart rate. If you use nasal spray decongestants for too long, you may develop something known as rebound congestion – which is essentially like having a bad cold with severe congestion. Always be sure to follow instructions on the labels and do not use for longer than the recommended timeframe. If you have any questions about these medications, always check with your pharmacist or doctor. You can also find relief from a cough by taking a cough suppressant or expectorant. A cough suppressant can be helpful at night, especially if you’re coughing to the point where your ribs hurt and you can’t get a good sleep. While an expectorant is better to take in the daytime. It can help thin out mucus, making it easier to cough up.
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Celebrating the Season While Sustaining Your Health
With the arrival of December, it’s a pivotal time to prioritize our health. With the holiday season fast approaching, striking a balance between festive indulgences and maintaining a healthy lifestyle becomes crucial. This comprehensive guide provides a detailed 5-point checklist to help you navigate the winter months with vitality and joy.
Staying Flu-Free: A Proactive Approach
The winter season coincides with a rise in flu cases, making it imperative to adopt preventive measures. Vaccination remains the most effective defense against influenza. The flu shot, widely available across Canada, is tailored annually to combat the most prevalent strains. Besides vaccination, simple yet effective hygiene practices can significantly reduce the risk of contracting or spreading the flu:
- Frequent Handwashing: Regularly washing hands with soap and water for at least 20 seconds.
- Avoiding Touching the Face: Especially the eyes, nose, and mouth to prevent virus transmission.
- Staying Home When Sick: To recover and prevent spreading the virus to others.
Mental Wellness During the Holidays
The holiday season, while joyful, can also be a source of stress and emotional strain. This period can amplify feelings of loneliness, anxiety, and depression. Implementing strategies to manage mental health is as vital as physical health:
- Mindfulness and Relaxation: Practices like meditation, deep breathing, and yoga can alleviate stress.
- Seeking Support: Whether from friends, family, or mental health professionals, reaching out for help is crucial.
- Setting Realistic Expectations: Avoiding the pressure to create a ‘perfect’ holiday can ease mental strain.
Navigating Holiday Eating
Holiday feasts and treats are integral to December’s celebrations, but they can also lead to overindulgence. Balancing these indulgences with healthy choices is key:
- Portion Control: Enjoy festive foods in moderation, savoring smaller portions to avoid overeating.
- Incorporating Nutritious Foods: Ensuring meals include fruits, vegetables, and whole grains.
- Staying Hydrated: Drinking plenty of water, and limiting sugary or alcoholic beverages.
Physical Activity in the Cold Months
Physical activity often takes a backseat during the colder months. However, maintaining an exercise routine is essential for both physical and mental health:
- Indoor Exercise Options: Consider home workouts, joining a gym, or attending fitness classes.
- Embracing Winter Sports: Activities like ice skating, skiing, or snowshoeing can be fun ways to stay active.
- Daily Movement: Simple actions like taking the stairs or short walks can contribute significantly to overall fitness.
Winter Skin Care Essentials
The harsh Canadian winter can be detrimental to skin health. Protecting the skin from the cold and dry air is essential:
- Moisturizing Regularly: Using a good quality moisturizer to prevent dryness.
- Sunscreen Application: UV rays can be harmful year-round, making sunscreen important even in winter.
- Gentle Skin Care Products: Opting for hypoallergenic and fragrance-free products to avoid irritation.
Adopting these practices can significantly enhance your well-being during the holiday season. While it’s a time for celebration and indulgence, keeping these health aspects in mind ensures you enjoy the festivities without compromising your health. Remember, a little preparation and mindfulness can lead to a healthier, happier holiday season.
